June 1, 2025

(music) (10 hours) STRESS RELIEF - Focusing on a pleasant feeling | Relaxation Hypnosis For Stress #241 | 31st May 2025

(music) (10 hours) STRESS RELIEF - Focusing on a pleasant feeling | Relaxation Hypnosis For Stress #241 | 31st May 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:01.600 --> 00:00:06.879
Hello, and welcome to Jasonnewland dot com. My name is

2
00:00:07.000 --> 00:00:11.000
Jason Newland. Please only listen when you can safely close

3
00:00:11.000 --> 00:00:16.079
your eyes. This is going to be a relaxation session

4
00:00:19.440 --> 00:00:28.399
with Vinnie in the background. Do you want to see him?

5
00:00:28.440 --> 00:00:32.159
There you go? Shall we leave him in the background?

6
00:00:32.560 --> 00:00:32.880
Shall we?

7
00:00:35.799 --> 00:00:36.320
That's better?

8
00:00:43.920 --> 00:00:50.600
So we'll continue the rest recording with any doing whatever

9
00:00:50.640 --> 00:00:55.320
he's going to do. So thank you for listening. As

10
00:00:55.359 --> 00:00:59.039
I said, this is going to be a relaxation session.

11
00:00:59.479 --> 00:01:02.000
All I'm going to ask you to do is to

12
00:01:02.079 --> 00:01:06.480
close your eyes unless you want to look at my

13
00:01:06.480 --> 00:01:09.439
funny face, but I would advise close in your eyes

14
00:01:09.480 --> 00:01:14.280
because I'll be honest, I find it easier to relax

15
00:01:14.319 --> 00:01:17.599
when I'm not looking at myself in the mirror. Just

16
00:01:17.760 --> 00:01:24.159
find it easier. I'd like you to just get in

17
00:01:24.239 --> 00:01:28.560
touch with how you feel, just noticing how you are,

18
00:01:32.799 --> 00:01:39.799
Just going through your body, focusing and looking for the

19
00:01:39.840 --> 00:01:47.599
part of your body that feels the most relaxed. That's it.

20
00:01:49.239 --> 00:01:52.359
Just look for the part of your body that feels

21
00:01:55.200 --> 00:02:04.920
the most comfortable, loose. Maybe there's even a nice feeling,

22
00:02:05.400 --> 00:02:10.520
a feeling of comfort, or a feeling of pleasure or yeah,

23
00:02:10.639 --> 00:02:21.560
maybe even a really yeah, a pleasurable feeling. So I'd

24
00:02:21.599 --> 00:02:25.199
like you to zone in on that particular part of

25
00:02:25.240 --> 00:02:31.560
your body and just count from ten down to one

26
00:02:31.599 --> 00:02:36.800
as you focus on that part of your body, allowing

27
00:02:36.840 --> 00:02:39.800
the rest of your body to relax, but at the

28
00:02:39.840 --> 00:02:49.039
same time allowing you to really get in touch with

29
00:02:49.080 --> 00:03:08.400
that feeling. Now ten nine, eight, seven, six, five, four

30
00:03:10.080 --> 00:03:20.240
three two one, just notice again how the rest of

31
00:03:20.280 --> 00:03:28.560
your body feels. By doing a rough scan and then

32
00:03:28.639 --> 00:03:31.120
going back and focusing on that part of your body,

33
00:03:32.560 --> 00:03:39.520
the feels really comfortable. And remember the Junius recording, We're

34
00:03:39.520 --> 00:03:42.520
going to have Vinnie. Although he's not in the background anymore,

35
00:03:43.319 --> 00:03:47.400
he is in the background behind me chomping on a

36
00:03:47.479 --> 00:03:53.919
treat So he's as much a part of these recordings

37
00:03:54.000 --> 00:04:03.000
as I am. I guess he shouldn't really be, should he,

38
00:04:03.080 --> 00:04:10.360
but he is. He's my co host. If anyone's interested

39
00:04:10.360 --> 00:04:13.240
in how to get hold of a T shirt as

40
00:04:13.319 --> 00:04:18.040
beautiful as one I'm wearing now, then just go to

41
00:04:18.079 --> 00:04:24.199
the nearest really really cheap close shop. You should find one.

42
00:04:25.319 --> 00:04:29.319
I know it looks really expensive and extravagant on a

43
00:04:29.360 --> 00:04:33.000
body like mine, but it's not very expensive at all.

44
00:04:36.360 --> 00:04:40.800
So we're going to focus again on that part of

45
00:04:40.800 --> 00:04:45.079
your body. And I'm just going to be repeating this,

46
00:04:45.600 --> 00:04:50.480
so it's nothing sophisticated, it's nothing really hypnotic about it,

47
00:04:50.519 --> 00:04:56.600
other than focusing, you know, wrapping your mind around the

48
00:04:56.639 --> 00:05:02.480
idea of that part of your body body feeling really comfortable.

49
00:05:04.839 --> 00:05:08.240
What happens and I'm skipping ahead a little bit, but

50
00:05:08.319 --> 00:05:13.199
what tends to happen is the more you focus on

51
00:05:13.240 --> 00:05:15.319
that part of your body and then you move on

52
00:05:15.360 --> 00:05:17.319
to the other part, then you go back to that

53
00:05:17.360 --> 00:05:20.480
part of your body. I'm pointing to my rib for

54
00:05:20.519 --> 00:05:23.879
some reason. It's not my nipple, it's my rib, and

55
00:05:24.360 --> 00:05:27.120
I don't know why, because there's nothing really going on there.

56
00:05:27.959 --> 00:05:30.920
And I think if I was going to focus on

57
00:05:30.959 --> 00:05:33.439
the part of my body that feels really good right now,

58
00:05:36.720 --> 00:05:39.680
it would be my head. It almost feels like it's

59
00:05:39.720 --> 00:05:45.560
my brain, my big head. It feels like the probably

60
00:05:45.639 --> 00:05:49.879
the top the scalp, top scalp part where I used

61
00:05:49.920 --> 00:05:59.519
to have hair. That's the and my eyes as well.

62
00:06:00.079 --> 00:06:03.839
My eyes are closed. I always fine. I don't know

63
00:06:03.879 --> 00:06:06.079
about you. I always find that when I close my

64
00:06:06.120 --> 00:06:16.560
eyes generally, it's not just a relief, it's not just

65
00:06:16.759 --> 00:06:27.560
a sense of letting go, whether it's temporarily just for

66
00:06:27.600 --> 00:06:31.399
a few seconds. I don't mean between each blink, what though,

67
00:06:31.480 --> 00:06:33.680
you could clasp blink and is closing your eyes because

68
00:06:33.720 --> 00:06:41.040
technically it is. That's interesting, though, isn't it, Because then

69
00:06:41.040 --> 00:06:43.800
you could start thinking, well, every time you close your eyes,

70
00:06:45.040 --> 00:06:50.079
you become relaxed, not relax in a way of like

71
00:06:50.199 --> 00:06:54.839
all floppy. So if you're doing something like driving or

72
00:06:58.279 --> 00:07:01.439
I don't know, climbing a tree, why would you climb

73
00:07:01.439 --> 00:07:04.600
a tree. Maybe you're building a treehouse, maybe you're building

74
00:07:04.600 --> 00:07:07.120
an igloo, not on a tree, but you know you're

75
00:07:07.120 --> 00:07:13.360
focusing on something. It's still nice to have that degree

76
00:07:14.160 --> 00:07:21.639
of comfort without the tension, without the stress, knowing that

77
00:07:21.720 --> 00:07:28.560
every time you blink you almost that feeling of comfort.

78
00:07:29.279 --> 00:07:31.759
Well being maybe we should call the word well being

79
00:07:35.639 --> 00:07:43.800
kind of floods through your body, continuously being replenished every

80
00:07:43.839 --> 00:07:54.079
time you blink. But anyway, back to the subject, focus

81
00:07:54.120 --> 00:07:56.920
again on that part of your body, and again and

82
00:07:57.040 --> 00:07:59.240
pointing some of my ribs for some reason, so I'm

83
00:07:59.279 --> 00:08:02.920
going to point my head because that's why I'm feeling it.

84
00:08:02.920 --> 00:08:07.279
It does feel nice over my kind of forehead, my eyes.

85
00:08:08.600 --> 00:08:10.560
It's hard to really put my hands over my eyes

86
00:08:10.600 --> 00:08:15.600
because I'm wearing goggles for those listening podcasts. I don't

87
00:08:15.639 --> 00:08:19.920
mean like swimming goggles or snorkel you know, not got

88
00:08:19.920 --> 00:08:25.000
snorkels and flippers on. It's glasses. But I can't really

89
00:08:25.000 --> 00:08:28.600
put my hands over my glasses without having to clean

90
00:08:28.639 --> 00:08:33.200
them because of the smudges. It's not because my hands

91
00:08:33.200 --> 00:08:38.840
are dirty. Look, I'll just clean them. I did my

92
00:08:38.919 --> 00:08:51.759
monthly clean earlier, so I miss having hair. And it's

93
00:08:51.799 --> 00:08:55.600
not really relevant to the recording. But it's weird because

94
00:08:55.600 --> 00:08:58.480
when I do a podcast, I don't see myself. When

95
00:08:58.480 --> 00:09:01.039
I just do an audio, I don't really notice that

96
00:09:01.080 --> 00:09:09.600
I'm bored, But when I'm doing a video, it's prominent.

97
00:09:11.600 --> 00:09:13.399
And I a little bit of clean up today, you know.

98
00:09:13.480 --> 00:09:17.840
I just had a shower and I trimmed me even

99
00:09:17.919 --> 00:09:22.279
grayer in beard and shaved my head, just trimmed my

100
00:09:22.759 --> 00:09:25.519
basically trimmed my hair the same length as my beard.

101
00:09:26.679 --> 00:09:40.759
So I'm basically like a tennis ball with handles. It's yeah,

102
00:09:40.960 --> 00:09:45.399
what tends to happen though, even though there's distractions, I

103
00:09:45.399 --> 00:09:50.639
guess I'm the one making the distractions or causing the distractions.

104
00:09:50.879 --> 00:09:58.639
You're the one causing the pleasure. There's a sense of

105
00:09:58.720 --> 00:10:03.279
comfort that the rest of your body starts to take on.

106
00:10:04.480 --> 00:10:09.120
It's almost like, by focusing on again, I'm going to

107
00:10:09.159 --> 00:10:11.960
my I'm just going to keep going to my ribs

108
00:10:12.000 --> 00:10:14.919
because my ribs are starting to feel nice. Every time

109
00:10:14.960 --> 00:10:18.799
I touch my ribs there's a degree of pleasure, which

110
00:10:18.799 --> 00:10:25.799
is weird. I don't normally class that as an erogenous zone,

111
00:10:26.480 --> 00:10:34.320
but it's feeling more pleasurable, very calm. But I'm also

112
00:10:34.600 --> 00:10:42.919
noticing that the rest of my body it's also starting

113
00:10:43.080 --> 00:10:58.240
to feel looser. Your body's starting to feel more relaxed,

114
00:10:58.919 --> 00:11:01.200
but all the other parts, not just the part that

115
00:11:03.120 --> 00:11:08.320
originally felt calm, loose and maybe had a pleasant feeling,

116
00:11:09.360 --> 00:11:19.559
possibly even really nice feeling. When I said the word

117
00:11:19.559 --> 00:11:21.840
pleasant feeling, I thought I'd go even higher than that,

118
00:11:22.360 --> 00:11:25.120
and I thought, I don't know what's higher than pleasure.

119
00:11:27.120 --> 00:11:30.879
It seemed a bit weird to say ecstasy, because you know,

120
00:11:31.080 --> 00:11:36.720
this isn't really that doesn't seem to fit in with recording.

121
00:11:36.759 --> 00:11:39.120
If I start talking about it and focus on the

122
00:11:39.159 --> 00:11:43.200
part of whr body it feels ecstatic, that seems a

123
00:11:43.200 --> 00:11:49.519
bit strange, but it's okay to do that. As well.

124
00:11:49.519 --> 00:11:51.960
Of course it is up to you because you are

125
00:11:52.159 --> 00:12:01.480
the boss. You are in control. Sometimes it just seems,

126
00:12:02.399 --> 00:12:04.960
you know, when you take a little bit of time out,

127
00:12:06.759 --> 00:12:12.200
you move away from that stuff, whatever that stuff is.

128
00:12:14.480 --> 00:12:22.919
And by focusing on my voice, my squeaky voice, it

129
00:12:23.360 --> 00:12:32.879
may just be a distraction, it may be more. But

130
00:12:33.000 --> 00:12:37.600
something happens. And I've been doing this for BlimE me

131
00:12:37.799 --> 00:12:41.399
nineteen and a half years now, not this recording. It

132
00:12:41.480 --> 00:12:43.440
might seem like I've been doing this night for this

133
00:12:43.559 --> 00:12:46.600
recording for nineteen and a half years. It might really

134
00:12:46.600 --> 00:12:51.279
feel like it's dragging. But you know, making recordings nineteen

135
00:12:51.399 --> 00:12:56.919
over nineteen years, and what I've found over that time,

136
00:12:58.039 --> 00:13:03.960
apart from me losing my hair and going gray and

137
00:13:05.799 --> 00:13:10.799
looking completely different and no longer being able to trust

138
00:13:10.799 --> 00:13:20.679
a fart other than that, I I've noticed that sometimes

139
00:13:21.759 --> 00:13:23.879
just by listening to my voice, it's never it could

140
00:13:23.879 --> 00:13:26.600
be anyone's voice, but you know I'm the one talking,

141
00:13:26.679 --> 00:13:34.720
so I guess my voice at the moment, there's something happens.

142
00:13:36.000 --> 00:13:38.960
And people have told me this time and time again

143
00:13:39.120 --> 00:13:43.559
over as I said, nearly two decades, Wow, I feel

144
00:13:43.559 --> 00:13:47.720
old and now look at myself in the camera and

145
00:13:47.759 --> 00:13:51.360
I feel even older, lovely. I don't have a complex, honest,

146
00:13:54.320 --> 00:14:01.279
And then your mind slows down the things that were

147
00:14:01.360 --> 00:14:07.360
concerning you before. Well, I like to say before before

148
00:14:09.279 --> 00:14:12.960
I just almost disappeared in the mist kind of just

149
00:14:14.440 --> 00:14:24.960
even if it's just temporarily just moved away. I'll tell

150
00:14:25.000 --> 00:14:30.080
you what. Vinnie's very rude about an hour ago, right,

151
00:14:32.559 --> 00:14:38.960
he's walking around the flat going sniffing. So he walks

152
00:14:39.000 --> 00:14:44.720
into the living room sniffing around. M the very very

153
00:14:44.720 --> 00:14:48.000
confused that he doesn't go And then he went into

154
00:14:48.039 --> 00:14:52.200
the bedroom sniffing around. Then he went into the front

155
00:14:52.320 --> 00:14:55.639
near the front door, in the hallway sniffing, pushes a

156
00:14:55.720 --> 00:15:01.519
letter box open from inside what pulls it from so

157
00:15:01.559 --> 00:15:03.039
it's quite he can do it easier than me because

158
00:15:03.039 --> 00:15:09.440
he's got claws. And he goes in the kitchen and

159
00:15:09.480 --> 00:15:12.360
I said, if you need what you're doing. It's constantly

160
00:15:12.360 --> 00:15:15.879
making fun of me, so I'm not impressed. Sometimes I'm

161
00:15:15.919 --> 00:15:18.200
not always in the mood for it. And I said,

162
00:15:18.200 --> 00:15:21.679
what you're doing? He said, I'm just trying to figure

163
00:15:21.720 --> 00:15:27.200
something out. I said, what you're trying to figure out?

164
00:15:28.120 --> 00:15:32.679
He said, that horrible smell's gone. I said, what he said?

165
00:15:32.720 --> 00:15:36.559
That really horrible smell has disappeared, and I can't figure

166
00:15:36.559 --> 00:15:40.840
out where it's gone. Then he opens the door, looks

167
00:15:40.840 --> 00:15:43.080
in the barroom and he said, oh, if you had

168
00:15:43.080 --> 00:15:53.799
a shower, Daddy, that explains it. And he runs off giggling. Rude,

169
00:15:56.399 --> 00:16:00.919
but he's a good boy. Generally. It's my little treacle,

170
00:16:01.720 --> 00:16:04.200
my little treac call tart. And now when I have

171
00:16:04.200 --> 00:16:08.039
some treacle tart and ice cream? Do you ever have

172
00:16:08.120 --> 00:16:13.120
treacle tart stick in a microwave? And just technically, I

173
00:16:13.159 --> 00:16:16.759
suppose you shouldn't burn it, do it so it's really crispy,

174
00:16:17.639 --> 00:16:21.159
and stick some ice cream on. Oh, take it out

175
00:16:21.200 --> 00:16:25.679
a tenfold obviously before you do it, and it tastes

176
00:16:25.960 --> 00:16:30.679
so nice. I mean a thing is restaurants don't do

177
00:16:30.720 --> 00:16:33.279
it like that. And you can't take your own microwave in.

178
00:16:34.799 --> 00:16:39.000
That's frowned upon. Yeah, especially when you start asking for

179
00:16:39.000 --> 00:16:46.120
an extension lead. So I just give me a bit

180
00:16:46.120 --> 00:16:53.399
of a weird visual focus again on that part of

181
00:16:53.440 --> 00:17:04.119
your body. Maybe it's expanded like my waistline. Maybe it's

182
00:17:04.240 --> 00:17:10.559
not just in one place anymore. Sometimes that park increases,

183
00:17:11.039 --> 00:17:21.759
the pleasure increases and starts to spread, almost like you

184
00:17:21.799 --> 00:17:25.279
know one of those what do they call them, like

185
00:17:25.319 --> 00:17:29.200
a sand bank, so it looks almost like an island,

186
00:17:30.720 --> 00:17:38.279
and then the tide rises and completely covers that what

187
00:17:38.400 --> 00:17:41.440
looked like an island, maybe it was an island, but

188
00:17:41.559 --> 00:17:47.319
completely covers it until the tide goes down again. It's

189
00:17:47.319 --> 00:17:50.839
a little bit like that. Well it's nothing like that, really,

190
00:17:50.880 --> 00:17:54.640
but you know, it's nothing, nothing like an island or

191
00:17:54.799 --> 00:18:01.640
sand but the idea that it spreads so that feeling

192
00:18:03.119 --> 00:18:12.359
almost covers your entire body, so that every part of

193
00:18:12.400 --> 00:18:22.119
you feels a sense of that pleasure, a sense of

194
00:18:22.240 --> 00:18:32.000
that feeling of comfort and calmness. I'm going to count

195
00:18:32.039 --> 00:18:36.000
a gain from ten down to one, and notice how

196
00:18:36.079 --> 00:18:52.880
much more relaxed you can feel now ten nine, eight, seven, six,

197
00:18:55.440 --> 00:19:16.720
five four three two one. It's quite peaceful. We've got

198
00:19:16.799 --> 00:19:21.039
birds in the trees outside, and I don't you know,

199
00:19:21.160 --> 00:19:25.880
I don't bother them. They don't like it, you know,

200
00:19:28.240 --> 00:19:32.680
they have asked them to be quiet, but put a

201
00:19:32.799 --> 00:19:35.200
sign up and everything, but it just makes no difference.

202
00:19:35.279 --> 00:19:38.279
They still they're still doing their thing. And I can't

203
00:19:38.680 --> 00:19:42.960
expect the world to stop just because I'm making this

204
00:19:43.119 --> 00:19:54.279
life change in recording. But somehow, on my mind it's

205
00:19:54.319 --> 00:20:00.880
not just slowed down. It's almost stopped, which is weird

206
00:20:00.920 --> 00:20:05.599
that I'm still able to talk. I seem to have

207
00:20:05.839 --> 00:20:10.000
my mouth seems to be connected to some somewhere else.

208
00:20:13.000 --> 00:20:15.440
It's kind of strange. I don't even have to think

209
00:20:15.480 --> 00:20:19.480
about what I'm going to say next. It just comes

210
00:20:19.519 --> 00:20:26.960
out of my mouth. And I do feel really peaceful,

211
00:20:28.799 --> 00:20:46.799
really really calm. That's nice. And you can just allow

212
00:20:46.880 --> 00:20:49.880
that feeling to grow, and you can sit with your

213
00:20:49.920 --> 00:20:54.359
eyes closed if you want what you can open your

214
00:20:54.359 --> 00:20:58.680
eyes whenever you're ready if they are closed, and just

215
00:20:58.920 --> 00:21:03.720
enjoy having that feeling. And maybe when you think of

216
00:21:03.759 --> 00:21:11.759
my voice talking, it can give you that sense of

217
00:21:14.119 --> 00:21:21.480
calmness in your body and in your mind. So for now,

218
00:21:21.559 --> 00:21:24.920
I'm going to go, thank you for listening. Remember to

219
00:21:24.960 --> 00:21:29.319
be kind to yourself because you do deserve to be happy,

220
00:21:30.160 --> 00:21:33.160
and be gentle with yourself because you deserve to feel safe.

221
00:21:35.519 --> 00:21:52.640
Lots of love. Bye. Relax in a more deep and

222
00:21:56.480 --> 00:22:03.839
meaningful way. Be in a way that can not just

223
00:22:04.119 --> 00:22:14.240
allow you to feel calmer now and throughout the time

224
00:22:14.920 --> 00:22:23.279
we spend together here, not just relaxed at the end

225
00:22:23.319 --> 00:22:27.759
of the recording when it's finished, and you can enjoy

226
00:22:27.960 --> 00:22:45.359
that sense of comfort and peace. But also I think

227
00:22:45.400 --> 00:22:56.599
it would be nice to have those feelings of relaxation

228
00:22:58.920 --> 00:23:13.160
continue for longer after the recording has ended, so that

229
00:23:13.279 --> 00:23:25.680
you can still benefit from listening to my voice, maybe

230
00:23:25.799 --> 00:23:37.160
in a few hours time, perhaps tomorrow, and then by

231
00:23:37.279 --> 00:23:45.240
listening regularly, especially if you find like some people do

232
00:23:45.599 --> 00:23:49.279
and myself as well. I sometimes I find one particular

233
00:23:49.359 --> 00:23:59.400
recording that really resonates with me, and I just listen

234
00:23:59.480 --> 00:24:04.799
to an O and over again every morning, every evening.

235
00:24:12.440 --> 00:24:17.079
There was this recording from We're going back to about

236
00:24:17.200 --> 00:24:22.160
nineteen ninety nine. It was it wasn't hypnosis, but it

237
00:24:22.279 --> 00:24:27.319
was a guided visualization, so it kind of was hypnosis really,

238
00:24:29.799 --> 00:24:35.000
and I managed to find it again and it still

239
00:24:35.079 --> 00:24:40.680
has the same effect on me, And part of it

240
00:24:40.839 --> 00:24:55.640
was the person's voice relaxed me, just felt so peaceful,

241
00:24:57.680 --> 00:25:04.160
and I'd look forward to listening to her in the

242
00:25:04.240 --> 00:25:14.960
morning and in the evening. And I knew before even

243
00:25:15.680 --> 00:25:24.160
pressing the play button that since I've done that pressed

244
00:25:24.200 --> 00:25:32.759
the play button. This is in the days of CD

245
00:25:32.960 --> 00:25:41.599
players pressed the play button. In fact, it might have

246
00:25:41.680 --> 00:25:46.039
even been a tape tape recorder. I'd lie down on

247
00:25:46.079 --> 00:25:58.920
the bed and then even without necessarily listening to her

248
00:25:59.079 --> 00:26:12.039
words because I had them memorized. Really, it was as

249
00:26:12.079 --> 00:26:22.759
if my body knew exactly what to do, and the

250
00:26:22.920 --> 00:26:44.960
muscles just almost went into automatic relaxation, and I remember

251
00:26:45.079 --> 00:26:59.119
my mind would slow down. Now. Now, I was listening

252
00:26:59.160 --> 00:27:05.960
to this record in the early days of learning hypnosis,

253
00:27:08.480 --> 00:27:16.319
and long before I ever made any videos or audio

254
00:27:16.359 --> 00:27:21.160
recordings myself, because I didn't start doing that till two

255
00:27:21.160 --> 00:27:40.480
thousand and six, I knew, I knew how helpful I

256
00:27:40.559 --> 00:27:50.880
found being able to just let go, to have that

257
00:27:51.240 --> 00:28:03.839
trust in the person that I'm listening to, knowing that

258
00:28:03.960 --> 00:28:12.319
it's going to be just as relaxing, if not more so.

259
00:28:14.920 --> 00:28:21.880
Each time you hear my voice, you may feel the same.

260
00:28:28.240 --> 00:28:42.839
Some people have been listening to me for over a decade,

261
00:28:43.680 --> 00:28:47.720
maybe not solidly, obviously not twenty four hours a day,

262
00:28:49.440 --> 00:28:56.000
but maybe people come back. Some people may be listen

263
00:28:56.079 --> 00:29:12.640
every day. That's something that I do which you may

264
00:29:12.759 --> 00:29:33.720
not realize by listening, is when I record these recordings. Now,

265
00:29:33.839 --> 00:29:46.400
for example, I also am affected by the words that

266
00:29:46.480 --> 00:29:58.680
I say. So if I set you focus on your feet,

267
00:30:01.200 --> 00:30:08.920
notice your feet relaxing, I will be focusing on my feet.

268
00:30:13.799 --> 00:30:31.240
I will be noticing my feet relaxing. If I said,

269
00:30:31.359 --> 00:30:39.039
focus on your hands, then maybe notice the difference between

270
00:30:39.079 --> 00:30:51.160
each hand. Perhaps notice the air in the room, the temperature.

271
00:30:50.680 --> 00:30:53.039
Of the room.

272
00:30:53.079 --> 00:31:03.480
On the backs of your hands. You may start to

273
00:31:04.039 --> 00:31:12.079
notice what almost feels like a very light breeze, even

274
00:31:12.160 --> 00:31:16.400
though there may not be any type of breeze at

275
00:31:16.440 --> 00:31:29.440
all where you are right now. And as you become

276
00:31:30.079 --> 00:31:44.480
aware of your hands, I'm also aware of how relaxed

277
00:31:44.759 --> 00:32:08.519
my hands are feeling now. And when it comes to

278
00:32:10.079 --> 00:32:16.079
potentially drifting off to sleep, which may be the reason

279
00:32:16.400 --> 00:32:32.720
you're listening, I also feel drowsy when I make these recordings.

280
00:32:37.400 --> 00:32:53.799
I also notice my mind drifting. In fact, at times

281
00:32:55.839 --> 00:33:10.000
I've actually fallen asleep without even noticing, and then I

282
00:33:10.119 --> 00:33:21.480
carry on talking. And it's only when I listen back

283
00:33:21.640 --> 00:33:30.680
to do the editing I hear snoring, and I think,

284
00:33:31.079 --> 00:33:40.880
I don't remember snoring. I remember talking. Is it snoring?

285
00:33:41.200 --> 00:33:47.920
Was a pick turned up? That's why I sound like

286
00:33:48.000 --> 00:33:59.119
when I snore, I get really into the whole experience.

287
00:34:07.039 --> 00:34:16.480
I don't know how you feel, how relaxed you feel

288
00:34:16.519 --> 00:34:27.119
in your feet, how relaxed you feel in your hands.

289
00:34:42.199 --> 00:34:54.440
I have noticed more and more that the more relaxed,

290
00:34:56.159 --> 00:35:12.000
deeper level of comfort you feel, the easier your breathing becomes.

291
00:35:18.599 --> 00:35:35.199
It's almost like that additional muscle relaxation. So this allows

292
00:35:35.280 --> 00:36:06.360
you to breathe easier without necessarily focusing on your breath, however,

293
00:36:06.599 --> 00:36:35.400
being able to notice the ease in which you breathe

294
00:36:35.559 --> 00:36:57.320
so naturally, you breathe so very easily and smoothly.

295
00:36:59.599 --> 00:36:59.920
Mm hm.

296
00:37:25.000 --> 00:37:42.679
Whenever I imagine my breathing improving, when I've got my

297
00:37:42.800 --> 00:38:01.440
eyes closed, I tend to visualize a beautiful field with

298
00:38:01.800 --> 00:38:35.519
trees and flowers producing all that life giving oxygen. And

299
00:38:35.599 --> 00:38:51.280
it feels nice too, if nothing else, just taking some

300
00:38:51.719 --> 00:39:34.480
time away from everything, enjoying that feeling of peace serenity

301
00:39:46.039 --> 00:40:18.239
with a joyful heart. Time seems to just drip by,

302
00:40:22.800 --> 00:41:12.599
so very slowly, relaxed, so deeply peaceful, completely unattached to

303
00:41:13.480 --> 00:42:10.440
any thoughts whatsoever in this moment, completely free, noticing that

304
00:42:18.000 --> 00:43:04.559
your mind has slowed down. Slowed down because nothing really

305
00:43:04.800 --> 00:43:35.360
requires your attention. You can enjoy the physical sensations of

306
00:43:35.519 --> 00:43:48.519
allowing the stress to drip out of your body, appear

307
00:43:48.840 --> 00:44:12.800
out of every part of your body, and being released

308
00:44:18.039 --> 00:44:57.760
from your brain ut your mind. Slowly but surely the

309
00:44:57.960 --> 00:45:35.000
muscles in your leg, Yes, relax, res relax, so very deeply,

310
00:45:44.840 --> 00:46:15.880
relax so deeply in the feelings, the pleasant feelings in

311
00:46:15.960 --> 00:46:42.639
your arms and shoulders, deepening each part of your body

312
00:46:43.800 --> 00:47:22.199
further and deeper and deeper. Noticine, the feelings in the

313
00:47:22.280 --> 00:48:22.199
back of your neck, the feelings in your wrists, muscles,

314
00:48:24.239 --> 00:49:01.400
in front of your body, I will say, feeling peaceful, deep.

315
00:49:18.559 --> 00:49:28.840
There's a sense of pace spreads through your very cool

316
00:50:00.079 --> 00:50:19.280
and when you focus on your mind, her mind becomes

317
00:50:26.599 --> 00:51:49.480
be and slower and deeper. Relax so very slow, stomach

318
00:52:03.599 --> 00:52:46.599
peacefull in your stomach, held back. Notice Notice how relaxed

319
00:52:51.000 --> 00:53:28.960
you now feel in the hole of your back. He

320
00:53:29.400 --> 00:53:38.480
spy from your brain all the way down the middle

321
00:53:38.519 --> 00:53:50.400
of your back, sending and receiving millions of messages every day.

322
00:53:59.880 --> 00:55:21.159
M deap comfort increasing deeply relaxed, Nis relax spreading those

323
00:55:21.280 --> 00:55:30.440
signals down your spine or cord into air, every part

324
00:55:30.880 --> 00:56:17.320
of your body, your shins and your calf, muscles, your elbows,

325
00:56:33.559 --> 00:56:51.039
feelings of peace and tranquility spreading through your body, tips

326
00:56:51.039 --> 00:57:06.960
of your toes, to your eyes, your fingers, all the

327
00:57:07.039 --> 00:58:09.159
way till you know about I'm letting go retting her pace, drifting,

328
00:58:16.599 --> 00:58:45.119
mind wandering away, happy to let go, let go completely,

329
00:58:47.519 --> 01:00:10.679
let go, said tranquil, whole body enjoying a sensor listening

330
01:00:10.880 --> 01:02:11.039
that hey, nore, hey, join the space, this space.

331
01:02:13.519 --> 01:02:14.679
Of peace.

332
01:02:17.800 --> 01:02:51.639
And safety, s firy fir relaxed.

333
01:03:20.800 --> 01:03:51.199
Us unite the.

334
01:03:53.079 --> 01:03:53.679
Living to.

335
01:04:20.800 --> 01:04:45.480
Letting go. Maybe we can just focus on the different

336
01:04:45.840 --> 01:05:20.679
parts of your body, just to notice you foolhead and

337
01:05:20.920 --> 01:06:22.559
your eyes June so loose, noticing in the sense of

338
01:06:25.519 --> 01:07:54.519
complete freedom, absolute freedom, dress dress, he's.

339
01:07:54.559 --> 01:07:57.440
On energy.

340
01:08:30.000 --> 01:09:19.920
Paste to breeze such ease, Yeah, loose.

341
01:09:41.199 --> 01:09:47.760
You may have you may not have noticed.

342
01:09:52.039 --> 01:10:53.680
Your mind drifted, peaceful move been even more deeply in

343
01:10:53.840 --> 01:12:29.359
the direction of total blissful pace, blisphul pace direft t

344
01:12:29.760 --> 01:13:41.720
to pace so com let him go, peace of mind,

345
01:13:51.399 --> 01:14:55.600
relax body so rexed, cir relaxed. A body feels almost invisible,

346
01:15:10.800 --> 01:15:23.640
so very relaxed, paceful, so.

347
01:15:31.359 --> 01:15:47.960
Pace re.

348
01:15:55.279 --> 01:16:35.159
Like God. And you could start to notice that you

349
01:16:36.720 --> 01:16:48.000
are feeling more relaxed, even though I've not purposely focused

350
01:16:48.399 --> 01:16:56.520
your mind upon that sense of physical comfort that is

351
01:16:56.760 --> 01:17:06.039
growing within you throughout your body, and your mind starts

352
01:17:06.119 --> 01:17:15.680
to slow down, and that could be almost in recognition

353
01:17:16.239 --> 01:17:30.079
of I guess my speech not being particularly fast, and

354
01:17:30.279 --> 01:17:41.119
things just generally feel calmer. Just by listening to my voice,

355
01:17:44.239 --> 01:17:51.159
you give yourself an opportunity to take a break from

356
01:17:51.239 --> 01:17:57.760
the day, take a break from your life as it is,

357
01:18:01.159 --> 01:18:08.760
and to give yourself a rest, giving yourself permission to

358
01:18:08.920 --> 01:18:14.159
take some time off and to allow your body to

359
01:18:14.279 --> 01:18:24.000
relax and allow your mind to slow down, which in

360
01:18:24.159 --> 01:18:32.039
turn releases the tension any stresses that you had in

361
01:18:32.119 --> 01:18:41.960
your body. It's almost as if the parts of your

362
01:18:42.000 --> 01:18:54.000
body just open up, allowing the negativity out and at

363
01:18:54.039 --> 01:19:02.279
the same time replacing that negativity with positive healing energy,

364
01:19:05.399 --> 01:19:10.000
which then fills your body up and your mind to

365
01:19:11.640 --> 01:19:30.079
also starts to appreciate those feelings of increasing confidence, an

366
01:19:30.119 --> 01:19:47.199
almost uplifting feeling, positive healing, an energy that spreads through

367
01:19:47.279 --> 01:19:57.960
your body like a wave of comfort. And all this

368
01:19:58.279 --> 01:20:10.319
comes from just allowing yourself a few minutes, maybe half

369
01:20:10.399 --> 01:20:14.239
an hour, however long you want it to be, to

370
01:20:14.560 --> 01:20:28.399
just rest and allow your mind and your body to

371
01:20:28.520 --> 01:20:45.119
almost reset itself to the settings of comfort and relaxation, calmness,

372
01:20:49.399 --> 01:20:58.720
which allows more room for feelings of pleasure and happiness

373
01:21:02.800 --> 01:21:11.600
to move around your body and into your mind. Almost

374
01:21:12.399 --> 01:21:17.000
as if your mind and your body are sinking together,

375
01:21:21.279 --> 01:21:30.960
almost mirroring each other with that growing positivity and calmness,

376
01:21:36.039 --> 01:21:43.479
And it feels nice, really does feel nice to know

377
01:21:43.760 --> 01:21:52.640
that you are the one that has allowed yourself to

378
01:21:52.920 --> 01:22:01.600
feel more comfort than to except experience.

379
01:22:03.680 --> 01:22:04.840
More of this.

380
01:22:06.600 --> 01:22:21.760
Deep relaxation spreading throughout your body. And as I focus

381
01:22:23.359 --> 01:22:29.079
on each part of your body, you can notice that

382
01:22:29.319 --> 01:22:43.840
that part becomes even more relaxed just by focusing on it.

383
01:22:46.359 --> 01:22:56.039
It becomes even more calm and comfortable just by focusing.

384
01:23:00.079 --> 01:23:05.840
And as I move down your body, starting at your head,

385
01:23:08.560 --> 01:23:13.840
the parts that you have already focused on will continue

386
01:23:15.199 --> 01:23:22.279
to relax deeply, and those parts that have not yet

387
01:23:22.520 --> 01:23:35.359
focused on or just automatically release any remaining tension in

388
01:23:35.560 --> 01:23:49.800
anticipation of even more comfort about to come. Now, I'm

389
01:23:49.800 --> 01:23:56.279
going to start by focusing on your forehead. Just being

390
01:23:56.439 --> 01:24:05.800
aware the feelings of your forehead and any background sounds

391
01:24:07.600 --> 01:24:12.439
like mister Herbert the pigeon can just allow you to

392
01:24:12.640 --> 01:24:19.880
feel even more relaxed. Just means you're in the moment.

393
01:24:23.000 --> 01:24:28.359
This isn't this isn't a sterile environment. This is the world.

394
01:24:31.800 --> 01:24:37.840
I live in the countryside, so there's lots of nature

395
01:24:38.359 --> 01:24:48.840
sounds around. So as you focus on your forehead, just

396
01:24:49.119 --> 01:25:00.199
notice how it becomes even more relaxed. Focus only my

397
01:25:00.479 --> 01:25:10.000
voice and that part of your body. Moving down to

398
01:25:10.119 --> 01:25:23.079
your eyes, focusing on your eyes, noticing how your eyelids

399
01:25:23.319 --> 01:25:30.359
feel so heavy yet so light at the same time,

400
01:25:33.720 --> 01:25:44.399
and all the muscles around your eyes relaxing completely. Moving

401
01:25:44.520 --> 01:25:51.640
your focus down to your mouth, your lips, your tongue,

402
01:25:52.920 --> 01:26:00.840
your teeth, your comes, the whole of your mouth relaxing,

403
01:26:04.319 --> 01:26:14.560
calm and lease. As you focus now on your jaw,

404
01:26:17.640 --> 01:26:21.199
not just the parts of your jaw near your mouth

405
01:26:22.000 --> 01:26:26.359
and your chin, but all the way up the size

406
01:26:26.399 --> 01:26:32.880
of your face to your ears, the hole of your

407
01:26:33.000 --> 01:26:42.880
jaw feeding more relaxed.

408
01:26:46.319 --> 01:26:47.079
And calm.

409
01:26:55.319 --> 01:27:04.359
Focusing on your neck, the front of your neck and

410
01:27:04.479 --> 01:27:17.479
your throat relaxing and loose and calm. The sides of

411
01:27:17.600 --> 01:27:26.520
your neck, right and left side of your neck relax

412
01:27:27.039 --> 01:27:29.279
and place.

413
01:27:33.039 --> 01:27:33.800
And calm.

414
01:27:40.159 --> 01:27:46.840
And now the back of your neck. Focusing on the

415
01:27:47.079 --> 01:27:57.520
back of your neck, letting go of any tension that

416
01:27:57.720 --> 01:28:06.600
may have been there before, and enjoying that sense of

417
01:28:07.600 --> 01:28:18.239
increasing comfort and release. Then you can experience in the

418
01:28:18.399 --> 01:28:30.640
back of your neck. Moving down your back and moving

419
01:28:30.920 --> 01:28:35.239
either side of your spine right from the top of

420
01:28:35.319 --> 01:28:36.000
your back.

421
01:28:37.800 --> 01:28:39.079
All the way.

422
01:28:39.079 --> 01:28:51.720
Down to the bottom of your back, down to your

423
01:28:51.800 --> 01:29:02.359
lower back. As you move up and down your spine,

424
01:29:04.479 --> 01:29:08.920
you can feel the muscles either side of your spine

425
01:29:11.159 --> 01:29:25.720
relaxing even more. And as those muscles relax, that sense

426
01:29:25.800 --> 01:29:36.279
of comfort starts to spread outwards from your spine into

427
01:29:36.520 --> 01:29:43.119
both sides of your back, the top of your back,

428
01:29:44.000 --> 01:29:50.239
the middle en your lower back. And as you scan

429
01:29:51.920 --> 01:29:59.680
gently and slowly up and down your back, there's the

430
01:30:00.119 --> 01:30:05.760
saws in the top of your back relax and become looser.

431
01:30:10.079 --> 01:30:16.079
The muscles in the middle of your back also seem

432
01:30:16.199 --> 01:30:25.720
to just almost divide from each other, separating and almost melting,

433
01:30:31.479 --> 01:30:37.479
and in your lower back there seems to be an

434
01:30:37.520 --> 01:30:51.720
extra special feeling of comfort. The spreads into your hips,

435
01:30:54.000 --> 01:31:01.840
sit down your lower back, into your hips, into the

436
01:31:02.039 --> 01:31:10.800
area where your cosix are, and into your buttocks, and

437
01:31:10.880 --> 01:31:20.119
all those muscles that spread bring your lower back into

438
01:31:20.159 --> 01:31:33.640
your hip area start to melt, start to really let go,

439
01:31:40.359 --> 01:31:45.159
and you know where about to focus on your shoulders,

440
01:31:46.920 --> 01:31:50.439
Your back and your spine will.

441
01:31:50.359 --> 01:31:58.920
Continue to let go, continue.

442
01:31:58.800 --> 01:32:13.640
To relax so calmly, and as you focus on your shoulders.

443
01:32:15.439 --> 01:32:31.520
You may notice they're already feeling really loose. They're already

444
01:32:34.600 --> 01:32:57.520
feeding calm, and they fear those muscles. The move from

445
01:32:57.600 --> 01:33:13.159
your neck into your shoulders feels so soft and gentle,

446
01:33:17.239 --> 01:33:38.840
so smooth and calm, and the feeling in your shoulders

447
01:33:46.159 --> 01:33:54.680
seems to spread deep into your shoulders, a sense of relaxation,

448
01:33:55.920 --> 01:34:06.239
not just traveling deep playing into your muscles, but also

449
01:34:06.640 --> 01:34:19.479
relaxing the bones and moving all the way to underneath

450
01:34:19.520 --> 01:34:28.000
your arms, relaxing a whole area between the tops of

451
01:34:28.119 --> 01:34:36.600
your shoulders and underneath your arms healing.

452
01:34:42.000 --> 01:34:42.640
You feel so.

453
01:34:44.600 --> 01:34:56.079
Relaxed and comfortable in your shoulders, which sense that.

454
01:34:58.319 --> 01:35:00.199
Deep healing.

455
01:35:03.319 --> 01:35:20.800
Message into your arms. You may feel almost as if

456
01:35:20.920 --> 01:35:27.399
your arms are not even that, because they're so relaxed,

457
01:35:30.640 --> 01:35:40.960
so deeply relaxed, so.

458
01:35:45.199 --> 01:36:01.640
So calm, so.

459
01:36:08.439 --> 01:36:08.720
Loose.

460
01:36:16.079 --> 01:36:27.199
The feeling spreading all way down your arms two elbows,

461
01:36:31.000 --> 01:36:59.159
including your elbows circumfort spreads your way into wrists, your

462
01:36:59.439 --> 01:37:10.119
foura on the sadists so heavy.

463
01:37:13.520 --> 01:37:13.760
Hat.

464
01:37:14.000 --> 01:37:55.039
At the same time, sunlight and gentle frey say.

465
01:37:57.279 --> 01:37:58.239
Now on.

466
01:38:00.960 --> 01:38:54.439
Your hands, my hands, so peaceful in your hands, A

467
01:38:54.920 --> 01:39:13.479
sensor real just seems to.

468
01:39:17.680 --> 01:40:30.239
Feel s familion on your hands relax deeply. Else your fingers, yes,

469
01:40:34.039 --> 01:41:37.760
fish your finger tips may attention to affront your body.

470
01:41:50.920 --> 01:43:31.560
So comfortable, my MANU focus legs like mussels in your thighs.

471
01:43:47.840 --> 01:43:48.520
And knees.

472
01:43:52.560 --> 01:44:30.880
I relaxed calf muscles, just shads, compassi.

473
01:45:05.079 --> 01:46:30.760
Us and the feathing.

474
01:46:31.960 --> 01:47:35.800
Your feets, sir, peaceful, circom sit peaceful circolm so peaceful, sycom.

475
01:47:39.399 --> 01:47:59.600
So peace for re sner, peace for.

476
01:48:04.079 --> 01:48:18.039
Calm, A lout of that deep relaxation, to spread your

477
01:48:18.560 --> 01:48:50.279
chest in your storm, lets me go of everything. So

478
01:48:50.359 --> 01:48:56.680
I'm gonna start counting down now from twenty down to one.

479
01:49:02.640 --> 01:49:05.840
You can imagine in a way it's like just walking

480
01:49:05.960 --> 01:49:11.800
down some steps and each step or twenty steps, and

481
01:49:11.920 --> 01:49:22.279
each step represents a level of comfort. Each step represents

482
01:49:24.880 --> 01:49:37.319
a deepening of that comfort, and the furvies you walk

483
01:49:37.439 --> 01:49:49.920
down those steps deeper and more relaxed you feel. So

484
01:49:50.600 --> 01:53:40.439
starting with number twenty twenty, nineteen, eighteen, seventeen, sixteenhhhhhhhh three

485
01:54:23.239 --> 01:55:24.319
four four two.

486
01:56:30.479 --> 01:56:31.159
Two well.

487
01:58:51.319 --> 02:03:27.079
Nohhhhhhh eight seven us most six.

488
02:04:41.960 --> 02:06:01.680
Five the us four.

489
02:08:01.640 --> 02:09:39.840
Days one.

490
02:10:29.720 --> 02:10:46.800
Now, as you focus on your eyes, We're gonna count

491
02:10:46.920 --> 02:10:58.680
down from ten down to one. Focusing just on your eyes,

492
02:11:02.479 --> 02:11:10.960
your eyelids, the muscles around your eyes, your eye walls themselves,

493
02:11:12.479 --> 02:11:29.520
our whole area that makes up your eye. And as

494
02:11:29.600 --> 02:11:38.159
we count down from ten down to one, whilst focusing

495
02:11:38.399 --> 02:11:53.760
on your eyes, you become twice is relaxed with each

496
02:11:54.199 --> 02:12:06.600
number counting down that you may find the all you

497
02:12:06.920 --> 02:12:15.760
want to do is just drift off to sleep. And

498
02:12:15.960 --> 02:12:22.479
if that's what you want, then just allow yourself to

499
02:12:22.640 --> 02:12:37.239
do that. Now, focusing on your eyes, I'm going to

500
02:12:37.399 --> 02:12:47.159
begin counting down from ten down to one. Right now,

501
02:12:55.760 --> 02:16:54.760
ten nine eight seven I.

502
02:17:05.200 --> 02:17:06.680
Would be.

503
02:18:05.719 --> 02:22:12.600
Four three, So counting down from ten to one ten

504
02:22:14.520 --> 02:22:43.719
nine eight seven six five four three two one. And

505
02:22:43.879 --> 02:22:47.280
maybe that was a bit too quick in order to relax.

506
02:22:48.479 --> 02:22:52.719
Maybe it's a bit too fast for you to notice

507
02:22:53.000 --> 02:23:01.040
the calming of your body, maybe even a little bit

508
02:23:01.120 --> 02:23:05.200
of pressure there, like you're counting down from ten to one.

509
02:23:05.319 --> 02:23:08.719
Would you expect me to do man, expect me to

510
02:23:08.760 --> 02:23:18.360
stick go with floppy just because you're counting down. We

511
02:23:18.440 --> 02:23:21.680
could try it again, but this time I'll go a

512
02:23:21.760 --> 02:23:29.120
bit slower. This time that you focus on the whole

513
02:23:29.239 --> 02:23:35.479
of your body before we focus on your legs. Just

514
02:23:35.719 --> 02:23:45.719
notice how your body does start to feel more relaxed.

515
02:23:50.479 --> 02:24:34.280
With every number that I count down ten nine, eight, seven, six, five.

516
02:24:44.440 --> 02:24:52.639
Four three.

517
02:25:05.920 --> 02:25:43.600
Two one, and just notice how how you feel, generally,

518
02:25:44.079 --> 02:25:58.360
how your body feels. It's not necessarily even about counting

519
02:25:58.520 --> 02:26:05.600
down from ten to one. It's that space that you have,

520
02:26:06.959 --> 02:26:25.440
that space between being active physically or mentally to just

521
02:26:30.159 --> 02:26:35.319
sitting or lying down, just being there, not doing anything,

522
02:26:35.520 --> 02:26:42.120
not saying anything, or needing to think about anything. So

523
02:26:42.840 --> 02:26:45.840
it opens up a space, you know, a bit of

524
02:26:45.920 --> 02:26:56.879
a space, a gap. And the more I came down

525
02:26:56.959 --> 02:27:04.319
from ten to one, the bigger that gap becomes. So

526
02:27:04.440 --> 02:27:16.840
there's that gap of calmness, of comfort, relaxation. It's a

527
02:27:17.000 --> 02:27:31.040
nice feeling, and it moves those stresses or discomforts physically

528
02:27:31.200 --> 02:27:43.360
or emotionally, moves away, allows you.

529
02:27:46.079 --> 02:27:46.559
To just.

530
02:27:49.559 --> 02:27:55.600
Slow down. So I'm going to count again from ten

531
02:27:55.719 --> 02:28:04.079
down to one, and notice that gap widening, the gap,

532
02:28:05.879 --> 02:28:10.479
And as it widens, it's almost like the stress and

533
02:28:10.600 --> 02:28:28.200
attention falls into the gap and gives you that distance,

534
02:28:30.200 --> 02:28:31.000
that space.

535
02:28:33.399 --> 02:28:38.760
Now ten.

536
02:28:43.200 --> 02:30:39.760
Nine eight, seven, six, five four three two one. Now,

537
02:30:40.040 --> 02:30:44.079
how does your body feel.

538
02:30:46.040 --> 02:30:46.200
Now?

539
02:30:58.920 --> 02:31:10.559
Can you notice there? Do you feel in calmer? What

540
02:31:10.680 --> 02:31:38.920
are you feeling more relaxed? As we now focus on

541
02:31:39.040 --> 02:31:59.680
your legs, just your legs. We're just gonna start with

542
02:32:00.159 --> 02:32:19.079
focusing on your thighs. Of course, it's not the most

543
02:32:20.399 --> 02:32:27.680
exciting thing to be doing, because I'm sure, like most

544
02:32:27.760 --> 02:32:30.600
of your body is not a lot going on right now.

545
02:32:39.680 --> 02:32:45.959
Just focusing on the whole of your thighs, the tops

546
02:32:46.000 --> 02:32:52.079
of your thighs, the sides of your thighs, the bottoms

547
02:32:52.159 --> 02:32:56.600
of your thighs, your outer thighs, and you're inner thighs.

548
02:32:58.840 --> 02:33:02.719
Basically the whole of your thigh that leads into your

549
02:33:02.879 --> 02:33:09.879
hip and it goes down to your.

550
02:33:11.799 --> 02:33:12.520
Knee joints.

551
02:33:17.639 --> 02:33:24.879
Now, this is a big area. It's a very heavy area.

552
02:33:25.360 --> 02:33:31.360
It's very strong, probably the strongest muscles in your body

553
02:33:32.079 --> 02:33:46.360
or in your thighs. But I don't think we perhaps

554
02:33:48.360 --> 02:34:00.200
give enough attention to our thighs. Perhaps we don't and

555
02:34:00.360 --> 02:34:20.799
acknowledge how important our thighs are to our lives, how

556
02:34:20.920 --> 02:34:30.079
much they actually do for us all through our lives.

557
02:34:37.239 --> 02:34:42.799
And it may seem to sound really weird, but I

558
02:34:42.920 --> 02:34:48.879
think that all of our body parts, especially our thighs,

559
02:34:49.879 --> 02:34:57.200
needs some TLC, a bit of love shown, a bit

560
02:34:57.239 --> 02:35:15.959
of acknowledgement, thank you, gratitude for what our thighs do

561
02:35:16.200 --> 02:35:25.879
for us. And I know this may sound a bit strange.

562
02:35:28.479 --> 02:35:31.559
Maybe you think, why am I short? How should be

563
02:35:31.600 --> 02:35:36.399
out in the garden hugging a tree or something. Well,

564
02:35:40.520 --> 02:35:42.799
it's hard to set a microphone up on a tree.

565
02:35:43.840 --> 02:35:46.120
That's why I'm doing this indoors. Otherwise I wouldn't be

566
02:35:46.120 --> 02:35:50.040
outside hugging a tree. I can't see the television from

567
02:35:50.079 --> 02:36:00.639
the tree. If you moved down to your knees gain

568
02:36:00.959 --> 02:36:09.040
such an important part. And I think we don't necessarily.

569
02:36:10.559 --> 02:36:18.399
I'll speak for myself. I don't necessarily appreciate all that

570
02:36:18.479 --> 02:36:23.799
my needs do for me until I have a problem

571
02:36:23.879 --> 02:36:28.680
with my knee. It's occasionally, if I ever maybe i'll

572
02:36:28.760 --> 02:36:34.559
bash it or it's aching for some reason. It's then

573
02:36:35.079 --> 02:36:40.280
that I realize how much it does. You know, the

574
02:36:40.399 --> 02:36:48.159
benefit of being able to use my legs without any

575
02:36:48.280 --> 02:36:55.879
kind of physical discomfort is a beautiful thing that's possibly

576
02:36:56.079 --> 02:37:03.799
not appreciated until it's temporarily removed. You know that's comfort.

577
02:37:07.920 --> 02:37:12.520
But as you focus on your knees, regardless of how

578
02:37:12.600 --> 02:37:20.079
your knees feel, you can have that sense of gratitude

579
02:37:21.639 --> 02:37:24.239
and love to your knees for all that they do

580
02:37:24.440 --> 02:37:37.399
for you, and you can still have that attention on

581
02:37:37.559 --> 02:37:44.239
your thighs. Maybe notice how your thighs feel, Maybe you've

582
02:37:44.440 --> 02:38:02.000
noticed that they are relaxing more deeply as you focus

583
02:38:02.200 --> 02:38:07.760
now on the bottoms of your legs, your shins, and

584
02:38:07.840 --> 02:38:14.440
your calf muscles, the bones between your knees and your

585
02:38:14.479 --> 02:38:27.520
feet incorporated. Of course, your ankles so important. You know,

586
02:38:27.559 --> 02:38:32.360
anyone has had even like the slightest sprain of an

587
02:38:32.360 --> 02:38:40.479
ankle knows how how much we take our ankles for granted.

588
02:38:46.399 --> 02:38:48.399
And it's kind of strange in a way when you

589
02:38:48.479 --> 02:38:54.079
think that. You know, logically, our wrists are a lot

590
02:38:54.239 --> 02:38:59.079
thinner than the rest of our arms, which is okay,

591
02:38:59.159 --> 02:39:03.040
it doesn't can't see any problem with that because we're

592
02:39:03.120 --> 02:39:09.559
just picking stuff up by our ankles so much thinner

593
02:39:10.840 --> 02:39:19.399
than the rest of our legs. And from a physics

594
02:39:19.479 --> 02:39:25.200
perspective or logical even it doesn't really make sense that

595
02:39:25.360 --> 02:39:33.120
all this weight would ultimately be resting on your ankles

596
02:39:34.200 --> 02:39:47.600
then leading to your feet, that thin area, thin bone. Yeah,

597
02:39:47.680 --> 02:39:53.399
it does so much great work. Supports us, supports our

598
02:39:53.479 --> 02:40:05.239
body for a lifetime, helps us to balance, It helps

599
02:40:05.319 --> 02:40:17.959
you to get around and be mobile. And there's the

600
02:40:18.079 --> 02:40:26.200
calf muscles, of course, when I was younger, I couldn't

601
02:40:26.239 --> 02:40:31.600
see the pointing calf muscles didn't seem to do anything. Okay,

602
02:40:32.719 --> 02:40:36.280
if I walked around on tiptoes, then my calf muscles

603
02:40:36.360 --> 02:40:39.840
get some work. But of course that's not true. The

604
02:40:39.959 --> 02:40:44.360
calf muscles are being used whenever we use our legs,

605
02:40:49.959 --> 02:41:02.600
and your shins there to protect your lower legs, shaped

606
02:41:02.639 --> 02:41:07.360
in a way, almost as a protector for the bone,

607
02:41:14.920 --> 02:41:26.840
leading of course to your ankles and your feet. But

608
02:41:26.920 --> 02:41:28.840
we're not going to focus on your feet. We're just

609
02:41:28.920 --> 02:41:35.360
going to focus on the legs. I realize, and now

610
02:41:35.399 --> 02:41:40.000
that I've mentioned your feet, you'll probably focus on them anyway,

611
02:41:40.520 --> 02:41:43.079
So maybe I should focus on your feet a little bit.

612
02:41:47.120 --> 02:41:51.559
You can have them in your awareness the same as

613
02:41:51.639 --> 02:41:56.000
you have your thighs in your awareness. Even though we

614
02:41:56.120 --> 02:41:59.959
haven't been focusing on your thighs for a few minutes,

615
02:42:01.920 --> 02:42:10.680
let me focus in on your ankles. There's still that

616
02:42:12.079 --> 02:42:26.600
sensation of comfort in your thighs, and there's that movement

617
02:42:28.239 --> 02:42:36.200
of energy because the thighs hold lots of different sensations.

618
02:42:37.680 --> 02:42:42.520
Of course, there's the muscles, the big straw muscles that

619
02:42:42.639 --> 02:42:55.479
we have in our thighs, but the skin on the

620
02:42:55.639 --> 02:43:01.079
outside of the thighs, as in the outside of all

621
02:43:01.200 --> 02:43:10.000
of our body can be very sensitive, sensitive to the touch,

622
02:43:12.799 --> 02:43:26.120
sensitive to temperature. And inside your thighs the bones, there's

623
02:43:27.159 --> 02:43:31.959
the muscle, there's the blood, vessels, the ar trees, to

624
02:43:32.159 --> 02:43:40.120
all this stuff that's inside your thighs. And I guess

625
02:43:40.200 --> 02:43:43.520
sometimes it'd be nice if you could actually put your

626
02:43:43.680 --> 02:43:50.959
fingers inside your thighs and a message, so you can

627
02:43:51.040 --> 02:43:54.559
message on the outside, of course, but to be able

628
02:43:54.559 --> 02:43:57.760
to get deep into the muscles and to be able

629
02:43:57.799 --> 02:44:03.319
to just message inside your thighs, message in the bones

630
02:44:04.239 --> 02:44:12.479
of your leg, massage in all the veins, just gently

631
02:44:15.239 --> 02:44:24.840
healing your thighs and you can move down message and

632
02:44:24.959 --> 02:44:30.520
inside your knees, just message in those bones, but with

633
02:44:30.879 --> 02:44:38.079
healing fingertips, spreading that healing energy deep into the choice

634
02:44:39.440 --> 02:44:47.440
of your knees. Of course, there's the back of your

635
02:44:48.600 --> 02:44:53.280
your need and the inside crease where your knee is.

636
02:44:54.959 --> 02:45:00.719
It's a really sensitive area. Three it feels nice when

637
02:45:00.760 --> 02:45:05.440
you stroke it. That might be because it's an area

638
02:45:05.520 --> 02:45:10.600
that's not really touched very often. It's almost like a

639
02:45:10.760 --> 02:45:19.440
hidden part, that crease in your legs. It's almost it's

640
02:45:19.520 --> 02:45:24.079
like a part that has a sensitivity which is a

641
02:45:24.120 --> 02:45:35.040
little bit different. Of course, it's protected by your legs.

642
02:45:42.399 --> 02:45:46.639
So you can imagine putting your fingers into that crease

643
02:45:47.520 --> 02:45:56.600
in your legs foward in between your legs. You can

644
02:45:56.719 --> 02:46:04.479
just message with your fingertips, your fingertips going inside, massage

645
02:46:04.600 --> 02:46:14.280
in the muscle tissue. You can cause field the bones

646
02:46:14.719 --> 02:46:26.639
of your knees healing through your fingertips, and then as

647
02:46:26.719 --> 02:46:32.360
you go down to your calf muscles, and that's the

648
02:46:32.440 --> 02:46:35.959
part I'd like to be able to really put my

649
02:46:36.079 --> 02:46:44.879
fingertips deep inside my calf muscles, massage in every single

650
02:46:45.920 --> 02:46:57.520
tissue of that muscle, healing every part, and then doing

651
02:46:57.600 --> 02:47:05.920
the same for my shins, massage and generally stroking the bones,

652
02:47:07.680 --> 02:47:13.360
generally stroking them, healing in a loving way, because they

653
02:47:13.479 --> 02:47:19.840
deserve to be treated as the precious bones that they are,

654
02:47:21.200 --> 02:47:24.440
because our legs are so precious as in all the

655
02:47:24.520 --> 02:47:29.879
other parts of our body, the more precious of any

656
02:47:30.040 --> 02:47:45.360
chure on the planet. When you start to think about

657
02:47:48.719 --> 02:47:57.600
your legs in this way, they can change your perspective.

658
02:48:00.280 --> 02:48:06.040
It might sound a bit a bit silly to start

659
02:48:06.120 --> 02:48:12.879
with the idea of having love for your legs, showing

660
02:48:12.959 --> 02:48:21.159
appreciation for your thighs, wanting to be able to put

661
02:48:21.239 --> 02:48:29.799
your hands in your thighs, massage the muscles and the bones,

662
02:48:31.639 --> 02:48:35.719
and to get your fingers deep in there and releasing

663
02:48:36.440 --> 02:48:47.559
all tension. Just to show how much you care about

664
02:48:48.239 --> 02:48:52.760
your legs, how much you care for what your legs

665
02:48:53.040 --> 02:49:02.120
do for you regularly, your knees, your car your ankles.

666
02:49:06.399 --> 02:49:14.040
The strength of your ankles, considering how thin they are

667
02:49:14.280 --> 02:49:22.000
compared to the rest of your legs, especially your thighs. Yeah,

668
02:49:22.079 --> 02:49:34.200
they're so strong, so flexible, absolutely amazing things. Your ankles

669
02:49:34.520 --> 02:49:43.600
are truly a gift because of what they do for you,

670
02:49:49.120 --> 02:49:56.079
supporting all that weight, regardless of how what weight you are,

671
02:49:57.239 --> 02:50:01.719
even if you only eat eight stone, there's still a

672
02:50:01.879 --> 02:50:08.440
lot of weight for these little ankles. Now, I'm a

673
02:50:08.559 --> 02:50:16.719
lot heavier than eight stone double down, Yet my ankles

674
02:50:18.479 --> 02:50:25.120
support my body all the time. Or do they do

675
02:50:25.959 --> 02:50:28.280
give off a sigh of relief when I sit down.

676
02:50:30.600 --> 02:50:39.000
That's I've had my whole legs though. My feet feels go,

677
02:50:40.959 --> 02:51:08.680
my toes clap. I'm so happy. Your legs really are amazing,

678
02:51:11.280 --> 02:51:14.920
And I know that talking about talking about your legs

679
02:51:15.079 --> 02:51:21.680
is probably possibly among the most most boring things I've

680
02:51:21.680 --> 02:51:30.719
ever heard anyone say possibly you're boring or not. Everything

681
02:51:30.799 --> 02:51:46.239
I said is true. Your legs are amazing. Your legs

682
02:51:46.399 --> 02:51:56.719
deserve not just respect, they deserve to relax.

683
02:51:58.159 --> 02:51:58.520
Deeply.

684
02:52:05.799 --> 02:52:09.159
They deserve to take some time out of the day

685
02:52:11.360 --> 02:52:40.079
to just let go completely. Your legs really can relax.

686
02:52:47.719 --> 02:52:51.840
And because the legs are so such a most you know,

687
02:52:52.079 --> 02:52:58.000
very important part of your body. When you relax your legs,

688
02:52:58.120 --> 02:53:04.840
the rest of your body or also naturally follows in

689
02:53:05.319 --> 02:53:19.920
that journey of comfort. Like I feel it in my hips.

690
02:53:21.319 --> 02:53:28.440
My hips feel really loose, and also my lower back

691
02:53:28.479 --> 02:53:35.079
as well. My lower back really feels it feels stretched,

692
02:53:36.200 --> 02:53:39.239
even though I'm just sitting in a chair and there's

693
02:53:39.360 --> 02:53:44.600
no stretching as far as I'm aware that I'm doing.

694
02:53:45.639 --> 02:53:48.280
It's almost as if the muscles are just relaxed so

695
02:53:48.520 --> 02:53:54.440
much that there is a natural stretch as the tension

696
02:53:55.319 --> 02:54:16.600
has reduced a lot. And I'm now going to count

697
02:54:16.680 --> 02:54:24.559
down from ten down to one, and you can continue

698
02:54:26.399 --> 02:54:52.920
to fill wonderfully relaxed ten nine, eight, seven, six, five.

699
02:54:57.280 --> 02:54:57.840
Four.

700
02:55:00.920 --> 02:55:25.719
Three two one relax. So I'm just going to count

701
02:55:25.799 --> 02:55:32.239
down five down to one, and as a countdown, if

702
02:55:32.280 --> 02:55:39.360
you just focus on the numbers, just the numbers counting down.

703
02:55:40.399 --> 02:55:49.559
And notice how you feel in this moment as you

704
02:55:49.680 --> 02:55:57.200
hear the numbers counting down, knowing that those numbers counting

705
02:55:57.319 --> 02:56:07.440
down represent you feeling calmer, not just in your body,

706
02:56:07.600 --> 02:56:15.959
but also relaxing your mind. Just notice how you feel.

707
02:56:16.879 --> 02:56:22.760
There's nothing to do, there's nothing to say, there's nothing

708
02:56:22.920 --> 02:56:59.879
to think about, starting with number five, four, three, two.

709
02:57:05.719 --> 02:57:05.959
One.

710
02:57:15.399 --> 02:57:27.239
And as you notice the gradual letting go of the

711
02:57:27.399 --> 02:57:35.000
tension in your body, you may also begin to notice

712
02:57:35.120 --> 02:57:42.360
and be aware of how your mind is starting to

713
02:57:43.680 --> 02:57:50.280
slow down. This is just a natural thing that happens.

714
02:57:52.920 --> 02:57:58.120
It's not really a special procedure. It's just natural. Because

715
02:57:58.159 --> 02:58:04.079
it's your body relaxes, your mind also starts to relax,

716
02:58:05.680 --> 02:58:09.319
and the more your mind relaxes, the more your body relaxes.

717
02:58:09.479 --> 02:58:19.959
It's just a continuous circle of relaxation. And there's that

718
02:58:21.239 --> 02:58:29.120
calmness that comes from relative quietness. You know, even even

719
02:58:29.120 --> 02:58:36.079
if there's background sounds either your side online is still

720
02:58:36.600 --> 02:58:41.879
going to be quite calm. You know, you haven't got

721
02:58:41.920 --> 02:58:47.000
the television on, there's no music in the background. Unless

722
02:58:47.079 --> 02:58:54.559
you're listening to the recording. With music, of course, you're

723
02:58:54.719 --> 02:58:56.799
very likely not going to be sitting in a room

724
02:58:56.879 --> 02:59:01.440
with other people. Of course you might be, but generally

725
02:59:01.600 --> 02:59:04.760
it's more ideal if you can do this on your own,

726
02:59:06.440 --> 02:59:16.520
so no distractions, and when you stop thinking about stuff,

727
02:59:23.079 --> 02:59:31.200
relaxation automatically rises, a sense of comfort.

728
02:59:32.559 --> 02:59:37.959
Starts to grow, and.

729
02:59:39.760 --> 02:59:45.040
Without trying to build it up into something fantastical or

730
02:59:48.399 --> 02:59:57.079
something magical, this is just a natural process, something that's

731
02:59:58.280 --> 03:00:07.200
easy to accomplish. In fact, it's almost you know, the

732
03:00:07.520 --> 03:00:14.239
sense of relaxing completely happens really when you put no

733
03:00:14.399 --> 03:00:19.000
effort into it. It's not something that you can really force.

734
03:00:21.600 --> 03:00:31.000
It's something that happens naturally. And part of the process

735
03:00:31.399 --> 03:00:42.600
of this recording and others is simply two allow you

736
03:00:44.959 --> 03:00:55.840
to take advantage of this space, this time, to just

737
03:01:00.079 --> 03:01:07.559
let go, to just be here, to be in tune

738
03:01:11.280 --> 03:01:23.360
with how you feel, yet with the intention of wanting

739
03:01:23.639 --> 03:01:35.760
to relax deeply and maybe even to fall asleep, depending

740
03:01:36.000 --> 03:01:42.200
on what it is that you wish for yourself in

741
03:01:42.360 --> 03:01:58.479
this moment. As we know, relaxing is the majority of

742
03:01:58.600 --> 03:02:03.200
the process of falling sleep. The actual fallness sleep part

743
03:02:03.440 --> 03:02:11.680
is the tiny bit at the end. The deeper relaxed

744
03:02:12.000 --> 03:02:33.520
you become, the easier you find yourself drifting. But you

745
03:02:33.600 --> 03:02:40.639
can also, if you choose, stay focused on my voice

746
03:02:42.360 --> 03:03:13.840
and really enjoy the process, gradually relaxing each muscle in

747
03:03:14.000 --> 03:03:41.280
your body effortlessly and just observing the sensation of letting

748
03:03:41.479 --> 03:03:57.079
go completely. This time, I'm going to count from six

749
03:03:58.120 --> 03:04:10.760
down to one. You can notice your mind calming down

750
03:04:11.239 --> 03:04:23.000
more with each number that you hear me say, naturally,

751
03:04:24.079 --> 03:07:05.639
feeling calm and slow and peaceful sex five, four, three, one,

752
03:07:26.760 --> 03:07:36.319
being aware of how your mind to slow right down,

753
03:07:39.600 --> 03:08:03.000
sinking deeply into relaxation. And as you focus on your mind,

754
03:08:03.280 --> 03:08:13.200
you may notice that there are some thoughts still there,

755
03:08:15.799 --> 03:08:25.360
maybe some stubborn thoughts that for some reason perhaps need

756
03:08:25.440 --> 03:08:26.040
your attention.

757
03:08:32.920 --> 03:08:34.360
That's what you can do is.

758
03:08:39.879 --> 03:08:52.360
Send love to those thoughts. Sprinkle those thoughts with love,

759
03:08:54.120 --> 03:08:58.079
like at petals from a flower. Just sprinkle it over

760
03:08:58.200 --> 03:09:05.840
them as feel good love towards those thoughts, to let

761
03:09:06.680 --> 03:09:13.280
those thoughts know that you're not abandon the number. You

762
03:09:13.520 --> 03:09:21.040
just need them. You require them to just calm down,

763
03:09:23.319 --> 03:09:27.799
slow down, quiet down.

764
03:09:31.440 --> 03:09:31.799
For now.

765
03:09:39.719 --> 03:09:44.719
So as you focus on those remaining thoughts as we

766
03:09:44.920 --> 03:09:50.120
count down this time from seven down to one. With

767
03:09:50.280 --> 03:10:04.159
each number, just imagine sprinkling those flower petals, love, love, kindness,

768
03:10:05.760 --> 03:10:17.600
gratitude over those thoughts, which will allow them to just

769
03:10:19.040 --> 03:10:34.079
melt away and relax deeply. With every number, those thoughts

770
03:10:34.200 --> 03:13:00.879
will become more and more relaxed. Starting with number seven, six, five, four, three, one.

771
03:13:17.520 --> 03:13:34.479
And as you now notice how relaxed your feeling in

772
03:13:34.639 --> 03:13:56.200
your body, we're going to focus on your hands, because

773
03:13:56.319 --> 03:14:02.520
the more relaxed your hands are, the more relax your

774
03:14:02.639 --> 03:14:24.000
body and mind are. There's you focus on your hands

775
03:14:24.879 --> 03:14:35.000
and your fingers. There's nothing needed to be done. There's

776
03:14:35.079 --> 03:14:40.000
no clinching of fists or tents in the fingers or

777
03:14:40.040 --> 03:14:54.440
anything like that. It's just noticing and focusing on your hands,

778
03:15:01.479 --> 03:15:23.680
noticing how they feel. Because the more relaxed your hands feel,

779
03:15:27.200 --> 03:15:36.360
the calmer your mind feels, and the more comforts you

780
03:15:36.600 --> 03:16:08.360
feel throughout your body. JE may have already notice your

781
03:16:08.719 --> 03:16:39.559
mind is starting to drift hikes him just on your

782
03:16:39.719 --> 03:16:58.040
hands and fingers, allowing them cheat experience a real deepening

783
03:16:59.239 --> 03:17:14.120
of that relaxation in your hands and fingers more and

784
03:17:14.399 --> 03:17:33.520
more relaxed. With each number from eight down to one,

785
03:17:38.600 --> 03:17:48.440
you can almost feel that healing and relaxing energy spreading

786
03:17:49.639 --> 03:18:09.280
into your hands and fingers, becoming ere relaxing, with each

787
03:18:09.799 --> 03:18:32.360
number going down, eight down to one, drifting, drifting again

788
03:18:37.319 --> 03:22:40.000
starting with number eight seven three, just being here now,

789
03:22:43.680 --> 03:22:49.760
nothing to think about, nothing to do, nothing to say,

790
03:22:53.879 --> 03:23:04.959
and everything just feels calm. And this is your natural

791
03:23:05.159 --> 03:23:13.040
state of being. This is how you just normally feel

792
03:23:13.840 --> 03:23:21.120
when you take away all of that other stuff that

793
03:23:21.239 --> 03:23:35.079
we add, you know, things like stress and worrying and overthinking, anxiety, tension,

794
03:23:39.319 --> 03:23:46.319
just generally thinking about stuff. You take that away, which

795
03:23:46.399 --> 03:23:55.200
is what we do. What we do it. Now you're

796
03:23:55.280 --> 03:24:06.479
left with a real sense of peacefulness, which comes to

797
03:24:06.559 --> 03:24:20.159
you very quickly, because ultimately it's just a feeling, a

798
03:24:20.440 --> 03:24:29.040
feeling of Comfort's almost as if you've gone inside yourself

799
03:24:29.120 --> 03:24:40.760
and you've found a special place where everything is peaceful,

800
03:24:43.680 --> 03:24:49.040
a place where you can film relaxed and joy natural

801
03:24:51.200 --> 03:24:57.639
sense of comfort, a place where you can be here,

802
03:25:02.280 --> 03:25:09.280
where you can accept yourself and who you are, the

803
03:25:09.399 --> 03:25:15.760
place where you're not trying to please anybody else, in

804
03:25:19.879 --> 03:25:28.440
a place where you can actually not just love yourself,

805
03:25:28.559 --> 03:25:38.200
but in some ways more importantly, you can like yourself, appreciate.

806
03:25:38.959 --> 03:25:39.959
Who you are.

807
03:25:48.799 --> 03:25:55.399
A sense of gratitude. It's in the air way around you.

808
03:26:03.079 --> 03:26:10.920
That's also a place where you can actually feel the

809
03:26:11.239 --> 03:26:26.520
healing energy soaking into your body. Healing energy soaking into

810
03:26:26.639 --> 03:26:40.879
your body, that healing energy spreads through your veins, traveling

811
03:26:41.040 --> 03:26:53.440
to each every single part of your body, and you

812
03:26:53.559 --> 03:27:00.520
start to realize that actually that healing energy, it's not

813
03:27:00.840 --> 03:27:08.280
just entered into your brain, it's become part of your brain,

814
03:27:13.239 --> 03:27:19.879
and the spinal fluid is now mixed with healing energy,

815
03:27:25.159 --> 03:27:31.399
not just allowing you to feel so much more relaxed

816
03:27:33.479 --> 03:27:45.440
and healthy in this moment, but also you start to

817
03:27:45.639 --> 03:27:56.440
realize that actually what's happening now without healing, relaxing energy

818
03:27:57.360 --> 03:28:09.360
spreading through your body, is actually changing your life. It's

819
03:28:09.399 --> 03:28:14.959
actually changing the way you're going to feel not just now,

820
03:28:16.799 --> 03:28:23.600
but tomorrow and the next day. As your health improves,

821
03:28:27.200 --> 03:28:34.520
not just your physical health, but your mental health. Things

822
03:28:34.920 --> 03:28:40.120
that used to bother you in the past, for some reason,

823
03:28:41.360 --> 03:28:48.879
no longer have the effect that they used to because

824
03:28:49.040 --> 03:29:00.680
something has changed deep within you. Maybe things that used

825
03:29:00.760 --> 03:29:11.200
to cause you to feel anger no longer have that

826
03:29:12.120 --> 03:29:20.079
power to control you the way they seem to be

827
03:29:20.200 --> 03:29:29.280
able to before. As you realize that you're the one

828
03:29:31.319 --> 03:29:43.079
who decides what affects you, you're the one who decides

829
03:29:45.879 --> 03:29:56.920
to feel relaxed and calm when you choose to enjoy

830
03:29:58.440 --> 03:30:11.120
noticing these natural developments of healing continue it to grow

831
03:30:13.920 --> 03:30:25.239
and improve your life day by day, including of course,

832
03:30:25.360 --> 03:30:42.879
your ability to relax so much easier than sleeping. It's

833
03:30:42.920 --> 03:30:53.280
the most natural thing in the world to you because

834
03:30:53.520 --> 03:31:02.479
falling asleep is something that you've done many times in

835
03:31:02.600 --> 03:31:09.719
your life, and you know that you were born, as

836
03:31:09.799 --> 03:31:16.200
we all were, with the ability to fall asleep naturally.

837
03:31:20.399 --> 03:31:31.079
We were born with that ability to just drift off

838
03:31:31.840 --> 03:31:44.959
into a deep, healing sleep. Even when we're kids, sometimes

839
03:31:45.079 --> 03:31:49.520
will fall asleep and we don't even want to try

840
03:31:49.639 --> 03:31:53.840
to think us stay awake. Maybe it's a birthday in

841
03:31:53.879 --> 03:31:58.079
the morning, or it's Christmas or holiday or something we

842
03:31:58.200 --> 03:32:00.639
look forward to. We don't want to go to sleep.

843
03:32:02.879 --> 03:32:07.879
But the more we want to stay awake, the more

844
03:32:08.079 --> 03:32:16.399
we just start to drift. And the more you fights drifting,

845
03:32:17.280 --> 03:32:22.719
we try to stop yourself and drifting asleep, the deeper

846
03:32:22.879 --> 03:32:34.520
and stronger that drifting becomes. Because we're born not just

847
03:32:34.719 --> 03:32:41.440
with the need to relax deeply and to naturally fall asleep,

848
03:32:44.639 --> 03:32:57.959
but it's our birthright, it's part of our DNA. And

849
03:32:58.239 --> 03:33:02.959
sometimes as we get old order in life. Perhaps at

850
03:33:03.159 --> 03:33:17.559
times we have forgotten relaxing completely. It's not only a

851
03:33:17.840 --> 03:33:42.040
wonderfully pleasant experience, it's also really easy. It's very very

852
03:33:42.600 --> 03:33:48.399
easy to let go, because that's all it is, is

853
03:33:48.639 --> 03:34:03.280
just deciding to let go. And when you press the

854
03:34:03.440 --> 03:34:13.799
play button on my recordings, you have given permission for

855
03:34:14.000 --> 03:34:22.399
my voice to relax. When you press that play button,

856
03:34:23.399 --> 03:34:31.840
you have given me permission for my words to effect

857
03:34:34.319 --> 03:34:46.120
you in a positive, only a positive way. Opening up

858
03:34:51.360 --> 03:35:09.600
your mind too useful and healing suggestions that can have

859
03:35:14.159 --> 03:35:21.600
such an amazing effect on how you feel right now,

860
03:35:26.319 --> 03:35:36.159
as well as those changes that continue long after the

861
03:35:36.319 --> 03:35:46.959
recording ends, those changes within you that continue to flourish

862
03:35:47.840 --> 03:36:06.079
and grow, transforming your life in positive, beautiful way, allowing

863
03:36:06.559 --> 03:36:13.159
you to move forward in your life in the direction

864
03:36:13.440 --> 03:36:30.639
that you choose for yourself. And this feeling, this feeling

865
03:36:30.920 --> 03:36:46.440
that you can experience a safety, comfort, calmness, This feels

866
03:36:46.559 --> 03:37:07.639
so nice. It's such a healthy place to be, and

867
03:37:07.840 --> 03:37:25.600
that positivity grows within you. Eat and every day moving forward,

868
03:37:29.399 --> 03:37:40.399
you're going to find that you're more relaxed physically and

869
03:37:40.600 --> 03:37:49.239
in your mind is more relaxed. And it's not that

870
03:37:49.399 --> 03:37:54.920
you're thinking slower. It's just that your mind will be

871
03:37:55.159 --> 03:38:06.959
less clogged up with unnecessary negativity because from now on,

872
03:38:07.639 --> 03:38:17.280
your mind rejects negativity. From now on, you're going to

873
03:38:17.440 --> 03:38:34.319
start noticing when negativity arises, and you can just say stop, stop,

874
03:38:37.200 --> 03:38:43.959
and that negativity will turn around and leave you alone.

875
03:38:51.920 --> 03:39:11.239
Stop and that negativity would disappear. And as you notice

876
03:39:11.559 --> 03:39:19.879
that you feel way more relaxed than you probably expected,

877
03:39:26.040 --> 03:39:35.600
you can now congratulate yourself because you're the person that

878
03:39:35.760 --> 03:39:41.840
has done this. You are the one that has opened

879
03:39:42.079 --> 03:39:49.760
your mind up to the simple facts that you can

880
03:39:50.239 --> 03:39:54.840
feel more relaxed in your body and in your mind.

881
03:40:01.040 --> 03:40:07.159
You've opened your mind up to the birthright of being.

882
03:40:07.000 --> 03:40:07.760
Able to just.

883
03:40:10.440 --> 03:40:25.239
Fall asleep easily when you choose. And that's a nice feeling.

884
03:40:26.879 --> 03:40:35.120
Don't you think it feels nice? Doesn't it? To feel

885
03:40:36.600 --> 03:40:42.000
calm full, that healing energy is spreading through your body

886
03:40:43.159 --> 03:40:59.399
in your mind. Spend time a special place where negativity

887
03:41:00.879 --> 03:41:13.760
can no longer enter. Negativity is banned, it's barred, it's

888
03:41:13.879 --> 03:41:20.520
not allowed entry. Doesn't it doesn't. This doesn't deserve to

889
03:41:20.600 --> 03:41:29.760
be here, doesn't belong here. Negativity has no place in

890
03:41:29.920 --> 03:41:46.479
your life, which makes room for more comfort, more healing,

891
03:41:48.639 --> 03:42:14.000
more relaxation, more peace. It feels nice, doesn't it.

892
03:42:15.840 --> 03:42:20.000
Just let go.

893
03:42:22.000 --> 03:42:41.840
With everything. I'm gonna count down now from twenty down

894
03:42:41.959 --> 03:42:51.840
to one. You can continue to relax. If futures you

895
03:42:52.079 --> 03:43:05.920
can drift to sleep with every number he may say,

896
03:43:10.319 --> 03:43:17.639
you can fill twice as relaxed, or if you choose,

897
03:43:17.799 --> 03:43:59.799
you can fill twice sleeping now twenty nineteen eighteen seven,

898
03:44:00.000 --> 03:44:18.760
team sixteen fifteen.

899
03:44:24.319 --> 03:44:26.000
Four, team.

900
03:44:34.719 --> 03:44:59.840
Thirteen, twoeve eleven ten.

901
03:45:07.559 --> 03:45:16.399
Nine eight.

902
03:45:23.559 --> 03:45:33.520
Seven six.

903
03:45:41.639 --> 03:46:10.120
Five on.

904
03:46:22.520 --> 03:46:32.319
This is your time to just take a break, your

905
03:46:32.479 --> 03:46:43.200
time to relax, to allow your minde to slow down,

906
03:46:51.879 --> 03:47:05.959
to give yourself a permission to take a break from everything.

907
03:47:10.799 --> 03:47:18.200
Ensure the only person that can make that decision. You're

908
03:47:18.200 --> 03:47:26.799
the only person that can actually tell your mind just relax,

909
03:47:34.920 --> 03:47:50.520
to just take some time off so that you can

910
03:47:51.280 --> 03:47:56.719
focus on your body, get in touch with how you

911
03:47:56.920 --> 03:48:13.920
feel physically, and in the process of this body scanned,

912
03:48:14.159 --> 03:48:24.639
where you focus on different parts of your body, those

913
03:48:24.959 --> 03:48:32.120
parts that you focus on and observe, even though you're

914
03:48:32.200 --> 03:48:41.040
not purposely requesting for those parts of your body to relax,

915
03:48:43.239 --> 03:48:49.600
it's kind of expected. You expect when you listen to

916
03:48:49.760 --> 03:49:02.440
my voice to feel more relaxed naturally, because when you're

917
03:49:02.520 --> 03:49:12.719
listening to me, your attention is focused on my words,

918
03:49:17.680 --> 03:49:28.559
and as my words guide you to focus on those

919
03:49:28.799 --> 03:49:46.920
parts of your body, your focus increases, which actually calms

920
03:49:47.120 --> 03:49:59.079
your mind. And when your mind calms now.

921
03:50:03.920 --> 03:50:04.840
Your body.

922
03:50:06.559 --> 03:50:29.120
Relaxes. And when your body calms down, your mind relaxes.

923
03:50:36.600 --> 03:50:44.079
And even though I've not really started to focus on

924
03:50:44.280 --> 03:50:57.719
your body, you can already feel that healing energy spreading

925
03:50:57.920 --> 03:51:10.920
through your body, pushing out stress and tension.

926
03:51:14.680 --> 03:51:15.559
Healing.

927
03:51:17.120 --> 03:51:23.840
All the parts of your body, including your skin, your bones,

928
03:51:25.399 --> 03:51:31.639
your blood, all of your walkings inside your body, all

929
03:51:31.680 --> 03:51:38.200
of the muscles, all of the fat, all of everything,

930
03:51:40.079 --> 03:51:46.239
every hair on your body is filled with that healing energy.

931
03:51:54.280 --> 03:52:10.719
And when your brains with that hearing energy, the feeding

932
03:52:10.879 --> 03:52:35.319
of comfort relaxation increases, deeply increases in a way that

933
03:52:38.799 --> 03:52:55.479
your mind starts to fill perhaps been drowsing because it's

934
03:52:55.639 --> 03:53:16.159
not needed. It may start to drift if that's what's needed.

935
03:53:19.319 --> 03:53:23.920
So if you're listening to this and what you need

936
03:53:24.200 --> 03:53:27.239
is deep relaxation, that's what you get.

937
03:53:29.440 --> 03:53:34.239
If what you need is to fall asleep.

938
03:53:35.520 --> 03:53:44.440
Naturally and easily, that your mind drifts, that's also what

939
03:53:44.559 --> 03:53:57.520
will happen. Because by pressing that play button on the

940
03:53:57.639 --> 03:54:04.920
podcast and listening to me, give permission of your body

941
03:54:05.120 --> 03:54:17.040
and your mind. In fact, you give the command to

942
03:54:17.159 --> 03:54:28.120
your body and your mind to relax deeply and to

943
03:54:28.319 --> 03:54:34.120
drift off to sleep, if that's what you want.

944
03:54:37.319 --> 03:54:37.719
Or need.

945
03:54:45.360 --> 03:54:51.079
And as I focus on the different parts of your body,

946
03:54:56.040 --> 03:55:04.840
you may start just to drive. And then you come

947
03:55:04.959 --> 03:55:09.479
back again and you hear me talk again, and I'm

948
03:55:09.600 --> 03:55:18.760
focusing on a different part of your body, you may

949
03:55:20.879 --> 03:55:29.799
find yourself drifting, be able to realize you're drifting until

950
03:55:29.840 --> 03:55:38.440
you stop drifting. D' alert again to my voice. Focusing

951
03:55:39.600 --> 03:55:44.399
on a different part of your body, starts to relax

952
03:55:44.559 --> 03:55:54.719
in a deeper because I'm drifting. It's basically here already

953
03:55:57.040 --> 03:56:06.840
in the sleep zone. And the more you drift, the

954
03:56:07.079 --> 03:56:17.440
longer you drift, the longer you drift. Eventually, that drifting

955
03:56:17.680 --> 03:56:29.520
continues into sleep, and that's the last you remember until

956
03:56:29.559 --> 03:56:38.559
you wake up in your own time. When you experience

957
03:56:38.879 --> 03:56:46.479
the right amount of sleep. Fear because when you do,

958
03:56:48.399 --> 03:56:59.360
and if you do fall sleep, it's extremely pleasant, so relaxing,

959
03:57:02.440 --> 03:57:05.559
so deep heathing.

960
03:57:07.520 --> 03:57:07.920
Sleep.

961
03:57:18.040 --> 03:57:25.319
I feel so nice to relax scenes in your own

962
03:57:25.520 --> 03:57:35.600
body in mind, you feel that heathing energy is spreading

963
03:57:36.000 --> 03:58:01.479
through it, relaxing, use so deeply, relaxes so deeply. Start

964
03:58:01.680 --> 03:58:14.239
to focus on your eyes. Moved down.

965
03:58:16.959 --> 03:58:27.000
To your jaw, down till.

966
03:58:26.959 --> 03:59:39.200
Back your shoulders. Oh, think, chest, stud you spine, your names,

967
03:59:47.159 --> 04:00:38.159
your ex faint yours spreading grimeside your body, feeling you up.

968
04:00:41.000 --> 04:00:49.280
Now let's focus again. Are parts of your body?

969
04:00:51.760 --> 04:00:53.280
Okay?

970
04:00:54.000 --> 04:01:03.840
Focusing this time on your forehead. Now on your mouth,

971
04:01:05.079 --> 04:01:25.360
your lips, your tongue, a whole of your mouth. Focusing

972
04:01:26.760 --> 04:01:36.680
on your fingers. Maybe you could move your fingers a

973
04:01:36.719 --> 04:01:48.280
little bits. You can focus on each one individually, both

974
04:01:48.399 --> 04:01:55.280
hands and even though it should focus on both of

975
04:01:55.399 --> 04:02:01.399
your hands, now it almost seems to just melt into one.

976
04:02:06.719 --> 04:02:14.280
Where did your right hands? Starting left hand and not

977
04:02:14.520 --> 04:02:26.479
worst as if just mixed together. Now focusing on your knees,

978
04:02:32.399 --> 04:02:55.360
just noticing how your knees hell. Now focusing on your elbows,

979
04:02:58.159 --> 04:03:08.040
focusing on both your just obsid.

980
04:03:09.879 --> 04:03:10.760
The faith.

981
04:03:13.479 --> 04:04:50.120
Fees s, I'm sad back energy ops, echous, it's a

982
04:04:50.280 --> 04:06:01.879
cup of sen sactions ECUs, Lady, your toys.

983
04:06:05.040 --> 04:06:06.479
But your faint.

984
04:06:13.159 --> 04:06:26.639
Being aware? Hell, your toys feel right now?

985
04:06:57.680 --> 04:06:57.879
Nine?

986
04:06:58.079 --> 04:07:32.000
You sent how you insire body feels noticing your mind

987
04:07:35.399 --> 04:08:23.479
feels now, lett him go, letting go, letsing go everything,

988
04:08:31.799 --> 04:08:57.719
letting go, letting go, let's go off everything.

989
04:09:06.680 --> 04:09:06.879
See.

990
04:09:13.159 --> 04:09:16.840
I'm going to start now, and I'd like you just,

991
04:09:17.000 --> 04:09:22.639
first of all, just to see yourself lying down on

992
04:09:22.760 --> 04:09:28.879
that message table, lying on your front. Your head is supported,

993
04:09:29.319 --> 04:09:38.040
your arms are supported. Then you feel comfortable and breathing

994
04:09:38.280 --> 04:09:47.639
is really easy, and you feel you feel confident in

995
04:09:47.760 --> 04:09:49.959
how you look as well. So there's none of that

996
04:09:50.159 --> 04:09:56.879
issue of body problems or shyness because I'm a professional

997
04:09:58.079 --> 04:10:04.440
and this is a therapy session, so none of that

998
04:10:04.600 --> 04:10:14.440
stuff matters on whatsoever. This is about you. This is

999
04:10:14.520 --> 04:10:22.760
about how you feel and how you can enjoy that

1000
04:10:23.040 --> 04:10:28.920
sense of comfort and relaxation that comes from letting go

1001
04:10:29.440 --> 04:10:34.719
and allowing my hands and my fingers to relax you

1002
04:10:37.600 --> 04:10:46.079
by a messaging your body. So I want to start

1003
04:10:46.159 --> 04:10:50.959
off just by placing my hands on the back of

1004
04:10:51.040 --> 04:10:56.000
your head, just gently, just you can feel what my

1005
04:10:56.159 --> 04:11:04.680
hands feel like really on you. So you can maybe

1006
04:11:04.760 --> 04:11:06.879
feel the warmth of my hands on the back of

1007
04:11:06.959 --> 04:11:12.879
your head. With my hands to the side of your head,

1008
04:11:13.879 --> 04:11:20.479
not pressing, but just holding there very gently, maybe over

1009
04:11:20.559 --> 04:11:24.200
your ears, and a little bit on your face, just

1010
04:11:24.319 --> 04:11:31.159
so you can feel my hands so you can become accustomed.

1011
04:11:32.120 --> 04:11:32.559
To them.

1012
04:11:41.200 --> 04:11:43.360
And now put my hands on the back of your

1013
04:11:43.440 --> 04:11:50.840
head again and gently let them slide down onto the

1014
04:11:50.879 --> 04:12:07.879
back of your neck. You can feel my hands gently

1015
04:12:08.159 --> 04:12:15.079
stroking the back of your neck to start with, just

1016
04:12:15.159 --> 04:12:19.200
so you can get used to the feeling of my

1017
04:12:19.399 --> 04:12:27.360
hands on your skin, get accustomed to realize that you're

1018
04:12:27.479 --> 04:12:37.479
safe and it's all good, it's all fine. And I'm

1019
04:12:37.520 --> 04:12:41.719
going to start gently messaging the muscles in the back

1020
04:12:41.799 --> 04:12:57.479
of your neck with both hands. And this is a

1021
04:12:57.600 --> 04:13:04.600
very trusting situation really, because our necks are so fragile

1022
04:13:05.920 --> 04:13:09.360
and to have someone have their hands around your neck

1023
04:13:10.159 --> 04:13:15.520
in that way can sometimes be problematic for people, which

1024
04:13:15.559 --> 04:13:19.879
is why massages are quite good, because it allows you

1025
04:13:20.000 --> 04:13:34.120
to relax and to get in touch with trust, to

1026
04:13:34.200 --> 04:13:46.760
feel peaceful and calm. There's a massage the sides of

1027
04:13:46.879 --> 04:13:54.760
your neck, gently moving from the bottom of your neck.

1028
04:13:56.479 --> 04:13:59.000
It would be sort of near where your shoulders start,

1029
04:13:59.040 --> 04:14:05.719
I guess, all the way up to your jaw your

1030
04:14:05.840 --> 04:14:12.319
ears kind of area the side of your neck. Of course,

1031
04:14:12.360 --> 04:14:14.879
it's a lot longer than the front of your neck,

1032
04:14:27.840 --> 04:14:34.959
and message in the back of your neck, especially that

1033
04:14:35.159 --> 04:14:44.600
area where perhaps we hold tension, and as that area's message,

1034
04:14:45.000 --> 04:14:49.040
you can actually feel a sense of release in the

1035
04:14:49.120 --> 04:14:57.000
back of your neck and maybe you can breathe it

1036
04:14:57.120 --> 04:15:03.079
out as well. Notice how it feels. Notice how you feel.

1037
04:15:12.959 --> 04:15:16.559
They're moving down to that area between your neck and

1038
04:15:16.639 --> 04:15:26.799
your shoulders, that musty area, starting to message that area

1039
04:15:26.879 --> 04:15:31.200
on both sides. I mean, this would be the area

1040
04:15:31.319 --> 04:15:33.840
that a lot of people would message if they were

1041
04:15:33.920 --> 04:15:38.879
going to give you, like a shoulder message. Even that's

1042
04:15:39.239 --> 04:15:42.680
not technically the shoulders, but it's all the muscles that

1043
04:15:42.840 --> 04:15:49.040
lead to the shoulders from the neck and a game

1044
04:15:49.159 --> 04:15:56.200
that can hold tension and stress, and when massaged sometimes

1045
04:15:56.239 --> 04:16:03.239
a nice deep message is useful. And you decide how

1046
04:16:03.479 --> 04:16:21.399
deep that message is, and just allow my knuckles just

1047
04:16:21.520 --> 04:16:25.639
to dig in to get to those muscles and to

1048
04:16:25.920 --> 04:16:35.719
really relaxed and all the time and being firm yet

1049
04:16:36.159 --> 04:16:55.479
gentle with you and just stroking down the area to

1050
04:16:55.639 --> 04:17:01.600
your actual shoulders, moving to the muscles of your shoulders

1051
04:17:07.600 --> 04:17:12.399
and maybe initially just pulling up the shoulders a little

1052
04:17:12.440 --> 04:17:15.840
bit off the table just to give you a little

1053
04:17:15.879 --> 04:17:26.280
bit of a stretch, but very gently, and you've got

1054
04:17:26.360 --> 04:17:29.959
the muscles at the front of your shoulders, the sides

1055
04:17:30.159 --> 04:17:40.760
and the back. Again, this is a part that can

1056
04:17:40.879 --> 04:17:46.079
really take quite a bit of pressure, quite a bit

1057
04:17:46.159 --> 04:17:56.360
of needing if if you wish to really release the

1058
04:17:56.559 --> 04:18:04.680
tension to really get in to those muscles, and you

1059
04:18:04.719 --> 04:18:09.159
can let your fingers in there. Make you feel really nice.

1060
04:18:11.079 --> 04:18:18.639
Sometimes it's just being stroked gently or being messaged quite strongly,

1061
04:18:22.440 --> 04:18:32.360
can all be beneficial to the realization with the muscles

1062
04:18:32.440 --> 04:18:45.319
in your shoulders. Now, as you move down your arms,

1063
04:18:51.920 --> 04:18:55.440
were doing one arm at a time, Starting with your

1064
04:18:55.600 --> 04:19:05.799
right arm, what I'll do is I'll just lift your

1065
04:19:05.959 --> 04:19:08.760
arm up, just hold it to the side of you

1066
04:19:12.000 --> 04:19:16.799
that where it still be attached, and I just message

1067
04:19:18.319 --> 04:19:31.040
the tops of your arms all the way down to

1068
04:19:31.200 --> 04:19:58.000
your forearms into your wrists, gently massaging that part, the

1069
04:19:58.200 --> 04:20:01.639
softer part, which is the under part of the arm,

1070
04:20:04.760 --> 04:20:08.440
which leads to the crease in your elbow. The inside.

1071
04:20:09.879 --> 04:20:24.239
It's much more sensitive skin. Sometimes just having that stroked,

1072
04:20:27.239 --> 04:20:43.000
I feel really nice, pleasurable and relaxing. Now moving down

1073
04:20:44.399 --> 04:20:56.799
to your right hand, just holding your hand in both

1074
04:20:56.840 --> 04:21:06.440
of my hands, just pressing gently on the back of

1075
04:21:06.559 --> 04:21:17.520
your hand, stretching your fingers ever so lightly at the

1076
04:21:17.639 --> 04:21:32.559
same time, pressing down and massaging each finger, and then

1077
04:21:32.799 --> 04:21:43.719
starting to massage the palms of their hand. Just turning

1078
04:21:43.840 --> 04:21:55.040
the hand, stretching it gently, and actually having your hand

1079
04:21:55.200 --> 04:22:03.040
held can really be an emotional experience sometimes even if

1080
04:22:03.319 --> 04:22:08.200
it is a stranger. So when you don't know very well,

1081
04:22:09.200 --> 04:22:16.319
like a massage person or a therapist, maybe because it's intimate,

1082
04:22:24.000 --> 04:22:36.840
you can feel nice, you can feel safe. And as

1083
04:22:36.879 --> 04:22:39.840
I put that right arm back down where it was,

1084
04:22:45.639 --> 04:22:51.959
they did the same with your left arm, exactly the

1085
04:22:52.159 --> 04:23:01.600
same message in the muscles in your arm, all the

1086
04:23:01.639 --> 04:23:10.120
way down to your wrist, stroking the inside of your arm,

1087
04:23:15.639 --> 04:23:29.120
just being gentle or as firm as you require, and

1088
04:23:29.239 --> 04:23:45.639
then massaging your left hand, stretching the fingers gently, massaging

1089
04:23:45.920 --> 04:24:05.639
the palm of your left hand. I feel so so relaxing,

1090
04:24:13.319 --> 04:24:31.040
so comforting, and I just rest your left arm back down.

1091
04:24:38.639 --> 04:24:45.280
Start to message your back, the biggest part of your body,

1092
04:24:50.319 --> 04:24:57.239
starting at the top, starting again where we already have been,

1093
04:24:58.040 --> 04:25:00.840
the area at the top, in between in your shoulders,

1094
04:25:02.559 --> 04:25:07.959
near your neck. Going back, massage in the area again,

1095
04:25:09.079 --> 04:25:22.799
but this time moving downwards, making it downward. Stroke to

1096
04:25:22.879 --> 04:25:29.319
the middle of your back, working from the outside inwards,

1097
04:25:30.959 --> 04:25:38.920
massage in that your back, but the outside of your back,

1098
04:25:43.079 --> 04:25:56.680
the parts where your arms would maybe rest against, almost

1099
04:25:58.840 --> 04:26:11.040
the part that connect your front to your back, and

1100
04:26:11.280 --> 04:26:20.040
just messaging down firmly but gently, as firm as you want,

1101
04:26:23.479 --> 04:26:28.040
moving down and moving across a little bed, moving all

1102
04:26:28.079 --> 04:26:34.319
the way down again, be very gentle yout firm as

1103
04:26:34.440 --> 04:26:46.040
you choose. Eventually you get to the spine. We can

1104
04:26:46.200 --> 04:26:51.040
message the muscles on either side of your spine, from

1105
04:26:51.120 --> 04:26:56.719
the top of your neck all the way down to

1106
04:26:56.840 --> 04:27:05.639
your lower back. We can do that a few times.

1107
04:27:08.680 --> 04:27:15.399
Sometimes people would use the knuckle or the you know,

1108
04:27:15.600 --> 04:27:19.799
the two fingers and just go either side of the

1109
04:27:19.879 --> 04:27:25.239
spine almost just push down, go all the way down

1110
04:27:25.319 --> 04:27:32.639
to the bottom of the spine, each time releasing tension

1111
04:27:33.399 --> 04:27:42.559
and opening up the body, stretching your body so that

1112
04:27:42.719 --> 04:27:49.840
you feel more relaxed but at the same time rejuvenated.

1113
04:28:01.200 --> 04:28:04.479
And now I'm going to move to one side, to

1114
04:28:04.600 --> 04:28:11.879
your right side, and from the bottom of your ribs

1115
04:28:13.840 --> 04:28:19.399
to your pelvis, I'm going to message that area of

1116
04:28:19.520 --> 04:28:24.479
your back. I'll stretch over the other side and i

1117
04:28:24.520 --> 04:28:31.159
will pull the muscles gently and massage and push from

1118
04:28:31.200 --> 04:28:34.040
one end that side or the way to my side,

1119
04:28:36.079 --> 04:28:38.959
to the middle of fact, to where your spine is

1120
04:28:40.360 --> 04:28:46.000
massaging that side of your spine the opposite side to

1121
04:28:46.079 --> 04:28:53.920
where I'm standing. It's almost like kneading bread. There's that

1122
04:28:54.120 --> 04:29:01.040
big area which is firm yet lots there out a message.

1123
04:29:06.200 --> 04:29:10.520
Potentially one of the most important places to actually have

1124
04:29:11.079 --> 04:29:18.719
a message because you feel it. You really feel the

1125
04:29:18.879 --> 04:29:24.000
release and the pleasure of having your lower back massaged.

1126
04:29:27.200 --> 04:29:32.879
It releases so much from your body that's not useful,

1127
04:29:36.079 --> 04:29:41.639
starting a healing process which will continue long after this

1128
04:29:41.840 --> 04:29:53.920
recording is over. The message in this part of your

1129
04:29:53.959 --> 04:29:59.360
body not only feels really good for you, it's actually

1130
04:29:59.479 --> 04:30:04.600
fun to because it is, as I said, like kneading bread.

1131
04:30:07.000 --> 04:30:09.479
It's a part that you can really get hold of

1132
04:30:11.040 --> 04:30:24.680
and really message deeply. If that's your choice. They're not

1133
04:30:24.799 --> 04:30:26.600
going to move over to the other side of your

1134
04:30:26.639 --> 04:30:35.879
body and do the same with the opposite part of

1135
04:30:36.040 --> 04:30:43.200
your lower back. Kneading and messaging from your sides all

1136
04:30:43.239 --> 04:30:50.079
the way to the middle of your back where your

1137
04:30:50.159 --> 04:31:03.680
spine is pressing and kneading firm and gentle at the

1138
04:31:03.760 --> 04:31:18.840
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1139
04:31:19.200 --> 04:31:30.879
relaxation or mixed together. Plus there's that feeling from your

1140
04:31:30.959 --> 04:31:36.079
stomach as it's being stretched. Even though you're in your

1141
04:31:36.159 --> 04:31:40.440
stomach now, you can feel it being stretched because the

1142
04:31:40.600 --> 04:31:52.000
whole area is connected to your stomach. Now we're going

1143
04:31:52.079 --> 04:31:57.000
to move or move further up to your top of

1144
04:31:57.079 --> 04:32:03.360
your body, and we did the same this time, starting

1145
04:32:04.719 --> 04:32:10.959
with your upper back. Put my hands forward over and

1146
04:32:11.120 --> 04:32:18.520
massive massage in that area up to your spine, from

1147
04:32:18.559 --> 04:32:22.719
the side of your body up to your spine. So

1148
04:32:22.879 --> 04:32:29.200
some of that message area, the muscle tissue or whatever

1149
04:32:29.399 --> 04:32:35.000
fatty tissue even will be possibly from your chest because

1150
04:32:35.000 --> 04:32:38.840
it's all connected. The chest and the back connect together.

1151
04:32:42.000 --> 04:32:45.239
I'm going to be massaging and just pulling some of

1152
04:32:45.360 --> 04:32:53.319
that skin from your side up and massaging the area

1153
04:32:56.319 --> 04:33:00.479
of your upper back all the way to your spine.

1154
04:33:04.880 --> 04:33:07.080
And then I'll move down a bit and I'll continue

1155
04:33:07.720 --> 04:33:10.479
with the middle of your back doing exactly the same

1156
04:33:10.599 --> 04:33:28.159
thing as gentle, as deep as you choose. Now I'll

1157
04:33:28.240 --> 04:33:32.319
move or the other side again and do the exact

1158
04:33:32.520 --> 04:33:36.240
same thing with the top of your back on the

1159
04:33:36.319 --> 04:33:45.880
other side, from pretty much underneath your arm area really

1160
04:33:51.279 --> 04:34:00.840
to your spine, and then continue in that all the

1161
04:34:00.880 --> 04:34:05.880
way down, including your lower your middle of your back.

1162
04:34:19.319 --> 04:34:24.080
Now I'm gonna go to your thighs, the backs of

1163
04:34:24.159 --> 04:34:33.799
your thighs, and the sides of your thighs, starting with

1164
04:34:33.919 --> 04:34:42.919
your right leg. Massage in the back and the sides

1165
04:34:43.799 --> 04:34:51.200
of your thighs gently and firmly. There's a lot of

1166
04:34:51.360 --> 04:34:55.159
muscles there. It's an area that can be very tense

1167
04:34:55.279 --> 04:34:59.520
at times and maybe needs a little bit more pressure

1168
04:34:59.720 --> 04:35:07.720
than rest of the body. That's up to you. You

1169
04:35:07.840 --> 04:35:14.759
can gently stroke the back of your legs where you know,

1170
04:35:15.400 --> 04:35:21.520
opposite your knee joint or underneath your knee joint, very sensitive,

1171
04:35:21.759 --> 04:35:37.919
gentle area, and working down to your calf muscles. Massage

1172
04:35:38.040 --> 04:35:43.680
in your calf muscles thoroughly and deeply, if you choose,

1173
04:35:47.159 --> 04:36:06.400
using both hands fingers, digging deep to your ankles, in

1174
04:36:06.520 --> 04:36:12.720
the back of your back of your ankles, just gently

1175
04:36:12.919 --> 04:36:25.279
massage in that area, maybe lifting the leg and stretching

1176
04:36:25.400 --> 04:36:50.639
a little bit. Moving to the right foot, massaging the

1177
04:36:50.759 --> 04:36:57.720
bottom of your feet and the size of your feet

1178
04:37:04.919 --> 04:37:14.319
gently but firm enough so they don't tickle, and just

1179
04:37:14.520 --> 04:37:20.080
allow the pleasure that you get from heaving your feet

1180
04:37:20.200 --> 04:37:29.799
massaged to just overtake you. As I continue to message

1181
04:37:29.880 --> 04:37:39.360
your feet, the bottoms of your feet, the sides, your arches,

1182
04:37:40.080 --> 04:37:44.799
your heel. You can put a lot of pressure into

1183
04:37:44.880 --> 04:37:50.959
your heel and it feels amazing, Yet the arches need

1184
04:37:51.080 --> 04:37:59.439
to be a bit more gentle. Stretching your toes gently,

1185
04:38:02.159 --> 04:38:06.520
a massage in the bottoms of your toes with my fingers,

1186
04:38:08.919 --> 04:38:22.720
each one individually. Moving over to the left leg to

1187
04:38:22.880 --> 04:38:31.080
do exactly the same thing, starting at the top of

1188
04:38:31.200 --> 04:38:35.799
the thighs. Work in the back of the thighs and

1189
04:38:35.919 --> 04:38:48.319
the sides, massaging deeply and gently the whole area, working

1190
04:38:48.400 --> 04:38:57.479
all the way down. And this is an area that

1191
04:38:58.599 --> 04:39:09.919
maybe you could like to spend more time relaxing and messaging. Perhaps,

1192
04:39:10.840 --> 04:39:15.680
if you wanted, I could make a future recording. Wants

1193
04:39:15.680 --> 04:39:24.599
spend more time on one particular area. As you moved

1194
04:39:24.680 --> 04:39:37.360
down to your calf muscles, massage and your calf muscles

1195
04:39:38.880 --> 04:39:52.759
firmly and gently, moving down your ankle and to your feet,

1196
04:39:54.639 --> 04:40:00.919
massage in the backs of your feet, of your feet,

1197
04:40:06.080 --> 04:40:13.080
stretching your toes and message in each toe individually. And

1198
04:40:13.240 --> 04:40:19.119
the feeling of pleasure and release. The experience when you're

1199
04:40:19.200 --> 04:40:40.919
having your feet and massaged feels really good. Now, she

1200
04:40:41.119 --> 04:40:52.520
turn over in your mind. Laying on your back, I'm

1201
04:40:52.560 --> 04:41:06.000
just going to start again your neck area, in your shoulders,

1202
04:41:10.040 --> 04:41:20.439
just to get back in touch with that area and

1203
04:41:20.599 --> 04:41:32.240
lets you move up. I can clean my hands, make

1204
04:41:32.279 --> 04:41:36.240
them more fresh, because now I'm gonna message your face

1205
04:41:37.720 --> 04:41:52.360
simply starting off with your forehead. Your eyes are closed,

1206
04:41:53.720 --> 04:41:59.520
I can just stretch your eyes a little bit, pushing

1207
04:41:59.639 --> 04:42:16.520
up and your eyebrows, just massaging around your scalp, massaging

1208
04:42:16.720 --> 04:42:26.720
down your cheeks, around your ears, into your jaw, chip

1209
04:42:31.959 --> 04:42:49.720
the side of your neck, your chin. Then just move

1210
04:42:49.840 --> 04:43:00.919
it down, if your neck, down to your chest, starting

1211
04:43:01.159 --> 04:43:08.479
by message in the very top of your chest where

1212
04:43:08.520 --> 04:43:13.520
the collar bone is. Give a side of the collarbone,

1213
04:43:22.000 --> 04:43:25.200
and then just message in the hole of the chest,

1214
04:43:34.439 --> 04:43:46.439
moving the chest around, because it's quite a large area.

1215
04:43:48.400 --> 04:43:50.959
You can move from one side to the next.

1216
04:43:55.479 --> 04:43:57.200
Move in my hands.

1217
04:43:59.479 --> 04:44:09.880
Underneath pretty much where your arms are stretching up, stretching

1218
04:44:10.040 --> 04:44:12.439
some of the muscles of your back in the process,

1219
04:44:17.720 --> 04:44:26.360
moving up over your chest, and they're moving down again.

1220
04:44:39.080 --> 04:44:44.599
Then laying my hands, They're just message gently and slide

1221
04:44:44.919 --> 04:44:51.439
down towards your stomach, starting in the middle of your chest,

1222
04:44:54.919 --> 04:45:01.720
and then gradually my hands moving apart and massaging and

1223
04:45:01.959 --> 04:45:11.479
sliding at the same time, moving down to just below

1224
04:45:11.520 --> 04:45:29.720
your ribcage, moving down and then messaging up again, giving

1225
04:45:29.759 --> 04:45:33.200
you a chest all the attention.

1226
04:45:34.599 --> 04:45:35.599
That it needs.

1227
04:45:37.319 --> 04:45:49.680
To feel completely relaxed. Remembering that I'm also going to

1228
04:45:49.720 --> 04:45:55.279
be focusing on your sides as well, an area that

1229
04:45:55.599 --> 04:45:56.959
really doesn't get.

1230
04:45:56.919 --> 04:45:58.000
Much attention.

1231
04:46:00.200 --> 04:46:09.520
But feels really good when it's massaged. Just stroking my

1232
04:46:09.759 --> 04:46:17.599
hands down the sides of your body, just below your arms,

1233
04:46:18.319 --> 04:46:30.840
all the way down to your hips. Now move into

1234
04:46:30.919 --> 04:46:36.400
your stomach area. I'm gonna stand on one side of

1235
04:46:36.520 --> 04:46:38.959
you like I did when I did your luwer back.

1236
04:46:41.560 --> 04:46:46.599
I'm gonna do a similar process of just stretching the

1237
04:46:46.759 --> 04:47:01.240
muscles from your side, gently massaging from once to the next.

1238
04:47:03.240 --> 04:47:03.720
Move in.

1239
04:47:06.279 --> 04:47:10.439
The whole area from below your ribs all the way

1240
04:47:10.560 --> 04:47:21.400
down to below your belly button, and then move around

1241
04:47:21.520 --> 04:47:31.360
to the other side of you and repeat that process

1242
04:47:31.720 --> 04:47:44.759
of relaxing deeply, calmly. You feel loose, You feel free.

1243
04:47:47.159 --> 04:47:51.840
And it's something about having your stomach message that's different

1244
04:47:51.919 --> 04:47:58.720
from any other part because we do have a tendency

1245
04:47:59.360 --> 04:48:03.240
of holding a different kind of stress in her stomach

1246
04:48:04.680 --> 04:48:12.479
that we may not be aware of. As a now

1247
04:48:12.680 --> 04:48:20.919
message your stomach in front of your stomach, making circles

1248
04:48:22.400 --> 04:48:31.599
around your belly butttom, then going the other way around.

1249
04:48:38.200 --> 04:48:44.720
The gentleness and a freedom that comes from feeling how

1250
04:48:44.799 --> 04:48:54.919
you're feeling. As I now move down the tops of

1251
04:48:55.040 --> 04:49:01.840
your thighs muscles message in them, and I can do

1252
04:49:02.040 --> 04:49:07.720
this to your legs at the same time, pressing down,

1253
04:49:10.599 --> 04:49:16.720
massaging deeply those muscles in your thighs, the front of

1254
04:49:16.799 --> 04:49:27.799
your thighs, and moving down to your knees, gently massaging

1255
04:49:27.880 --> 04:49:39.159
your knees, Sliding down your shins, putting pressure on either

1256
04:49:39.319 --> 04:49:51.479
side of your shin gently softly but firmly, moving down

1257
04:49:51.840 --> 04:50:06.479
to your ankles, stroking the tops of your fact and

1258
04:50:06.720 --> 04:50:12.799
then with each foot in each hand, just gently messaging

1259
04:50:13.599 --> 04:50:21.880
the whole of the foot, the top, the bottom, your heel,

1260
04:50:22.400 --> 04:50:30.159
your ankle, your toes, messaging every part of your feet.

1261
04:50:34.919 --> 04:50:40.000
It feels so good just to let go and enjoy

1262
04:50:40.479 --> 04:51:04.520
the process, enjoy feeling so deeply relaxed. So much comfort

1263
04:51:04.720 --> 04:51:11.680
and so many feelings be come just from touching your skin,

1264
04:51:22.400 --> 04:51:28.360
and you can just lie there for as long as

1265
04:51:28.439 --> 04:51:42.520
you choose, enjoying the feeling of deep comfort from being massaged.

1266
04:51:44.479 --> 04:51:44.840
By me.

1267
04:51:52.000 --> 04:52:17.799
Enjoy feeling deeply and all we're gonna do is blow

1268
04:52:17.880 --> 04:52:34.200
out some candles. In your mind, there are going to

1269
04:52:34.240 --> 04:52:44.919
be a hundred candles, and you're going to blow each

1270
04:52:45.000 --> 04:52:55.080
one out individually, one by one, starting at one hundred.

1271
04:52:56.159 --> 04:53:03.520
As I count down all the way down to one,

1272
04:53:08.040 --> 04:53:16.959
and each time I say a number, you can imagine

1273
04:53:17.000 --> 04:53:23.439
that candle in front of you, and I'd like you

1274
04:53:23.599 --> 04:53:39.040
to actually eat physically, generally blow that candle out, just

1275
04:53:42.799 --> 04:53:51.159
so it's not big blow its just a gentle, and

1276
04:53:51.360 --> 04:54:01.360
that candle will extinguish. And then say the next number,

1277
04:54:02.959 --> 04:54:04.200
so we move down.

1278
04:54:07.119 --> 04:54:07.840
And you can just.

1279
04:54:11.599 --> 04:54:20.599
Blow that one out as well. And as we move

1280
04:54:21.000 --> 04:54:32.000
down the numbers, you'll find yourself feeding more and more relaxed.

1281
04:54:35.040 --> 04:54:35.799
If you need.

1282
04:54:37.360 --> 04:54:46.599
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1283
04:54:50.439 --> 04:54:57.919
In fact, you may struggle to blow out all one

1284
04:54:58.040 --> 04:55:14.919
hundred of these candles. Less you feel more and more

1285
04:55:15.279 --> 04:55:43.159
deeply relaxed, more and more deeply tired. And the further

1286
04:55:43.520 --> 04:55:53.240
you go down, the more your mind starts to drift.

1287
04:55:59.599 --> 04:56:06.040
You may find that you stop listening to me after

1288
04:56:06.200 --> 04:56:19.319
a while, and even though there maybe background sounds where

1289
04:56:19.400 --> 04:56:30.000
you are, you'll be aware of those sounds at the

1290
04:56:30.159 --> 04:56:51.119
moment you may start just not even notice them at

1291
04:56:51.240 --> 04:57:07.599
all because they're unimportant. Where I am, I've got the

1292
04:57:07.799 --> 04:57:14.919
sounds of the birds, there's horrors, the pigeon who likes

1293
04:57:15.000 --> 04:57:20.959
to say hello sometimes, and there's the old plane that

1294
04:57:21.119 --> 04:57:37.759
goes by, maybe traffic and trains in the distance. But

1295
04:57:37.919 --> 04:57:49.720
none of that scene is important whatsoever. Or candles you

1296
04:57:49.919 --> 04:57:50.639
blow out.

1297
04:57:52.479 --> 04:57:53.439
Less important.

1298
04:57:54.959 --> 04:57:57.200
Anything is.

1299
04:58:02.040 --> 04:58:02.319
More.

1300
04:58:02.639 --> 04:58:21.959
Candles you blow out the further seemed to move away sounds,

1301
04:58:25.599 --> 04:58:31.799
general date days, stuff.

1302
04:58:33.040 --> 04:58:34.240
Seems to just.

1303
04:58:36.240 --> 04:58:54.840
Move away on its own. You feel more calmer with

1304
04:58:55.040 --> 04:59:15.680
every candle you blowout, guiding you the next number, do

1305
04:59:15.840 --> 04:59:25.959
you hear me say? And then you blow that candle

1306
04:59:26.040 --> 04:59:53.639
out to So easy, so simple. I'm gonna start by

1307
04:59:57.919 --> 05:00:15.919
introducing the first candle. She's a hundred. First candle, she

1308
05:00:16.159 --> 05:00:32.720
is one hundred. When you blow that candle out, you'll

1309
05:00:32.919 --> 05:00:50.520
find immediately a light change in how you feel, as

1310
05:00:50.599 --> 05:00:58.599
well as a real sense of positivity growing within you,

1311
05:01:04.680 --> 05:01:34.680
relaxation and sleepiness expanding. Starting with one hundred, going out

1312
05:01:34.799 --> 05:02:37.040
by candle now nineteen nine, candle ninety eight, can do

1313
05:02:40.639 --> 05:04:40.720
ninety seven, ninety six, can ninety five, ninety four candle

1314
05:04:46.520 --> 05:05:21.880
ninety three, I Like You Too.

1315
05:05:47.919 --> 05:05:49.560
Good one.

1316
05:06:07.799 --> 05:06:43.040
And ninety and eighty two, nine.

1317
05:07:00.159 --> 05:07:09.040
And eight.

1318
05:07:10.840 --> 05:11:44.279
Eight, candle eight, shnd of eighty eight four eight eighty two, Nations.

1319
05:12:00.880 --> 05:12:09.919
Two two.

1320
05:13:50.759 --> 05:14:44.319
Seventy nine, Candle seventy eight, Candle seventy seven, candle seventy six,

1321
05:14:58.240 --> 05:15:57.720
candle seventy five, candle seventy four, candle seventy three, candle

1322
05:16:02.919 --> 05:17:05.080
seventy two, candle seventy one, candle seventy one and seventeen

1323
05:17:20.159 --> 05:18:13.159
and sixty nine, Candle sixty eight, candle sixty seven, candle

1324
05:18:16.880 --> 05:19:17.360
sixty five, candle sixty four, candle six sixty four, candle

1325
05:19:18.000 --> 05:20:58.840
sixty three, candle sixty and sixty one, candle sixty fifty nine,

1326
05:21:20.360 --> 05:22:38.040
candle fifty eight, cand fifty seven, cand fifty six, canto

1327
05:22:41.520 --> 05:23:56.759
fifty five, handle fifty four, handle fifty three, candle fifty

1328
05:24:21.439 --> 05:26:32.479
fifty ten to fifty, candle fifty one, candle fifty fourty nine,

1329
05:27:03.040 --> 05:28:54.880
camel forty eight, candle forty seven, candle forty six, candle

1330
05:28:58.240 --> 05:30:13.520
forty five, forty two candle.

1331
05:30:17.479 --> 05:30:18.520
What do you want?

1332
05:30:51.400 --> 05:32:57.479
Candle forty thirty nine seven eight, can't do thirty seven,

1333
05:33:36.599 --> 05:33:41.040
canto thirty five.

1334
05:34:29.959 --> 05:35:03.919
Th FOURHHHHH.

1335
05:35:04.520 --> 05:37:56.040
Handle thirty three, handle thirty one seven and two one

1336
05:37:56.959 --> 05:40:19.360
ten nine, what do you think? Candle twenty seven, twenty six,

1337
05:41:00.279 --> 05:41:46.599
candle twenty five, can.

1338
05:41:52.119 --> 05:41:55.639
Throwing four.

1339
05:42:30.080 --> 05:43:48.639
Twenty candle twenty two, handle.

1340
05:43:52.119 --> 05:43:53.880
Twenty one.

1341
05:44:33.360 --> 05:45:36.759
Wait and.

1342
05:45:40.279 --> 05:48:23.680
Ninety seven sixty four.

1343
05:49:40.759 --> 05:51:20.200
Two stch.

1344
05:51:22.200 --> 05:52:40.159
Fy nine.

1345
05:53:37.880 --> 05:58:02.799
Eight eight can dohhhh.

1346
05:58:58.119 --> 05:58:58.360
Four.

1347
05:59:04.200 --> 05:59:11.400
Let go of all of those thoughts, worries, concerns about

1348
05:59:11.479 --> 05:59:18.000
the past, thoughts about the future, and even things you've

1349
05:59:18.040 --> 05:59:25.799
been thinking about today. Just let it all go because

1350
05:59:25.880 --> 05:59:33.479
none of it is useful in this moment. This is

1351
05:59:34.479 --> 05:59:53.919
your opportunity to just focus on feeling relaxed, allowing yourself

1352
05:59:54.080 --> 06:00:01.880
to get in touch with that natural sense of peace

1353
06:00:04.520 --> 06:00:10.159
that we all have within us. It's available for everyone.

1354
06:00:11.319 --> 06:00:16.240
It just sometimes takes a little bit of effort to

1355
06:00:16.439 --> 06:00:22.479
set up the right time and place in order for

1356
06:00:22.560 --> 06:00:29.520
you to just let go. Because when you do decide

1357
06:00:31.919 --> 06:00:37.200
to let go and relax, that's what your body starts

1358
06:00:37.319 --> 06:00:47.560
to do because you've chosen. You've chosen to just allow

1359
06:00:47.680 --> 06:00:53.520
your body to unwind and your mind starts to slow down.

1360
06:00:56.880 --> 06:01:01.279
And it's a nice feeling. It's a nice feeling at

1361
06:01:01.319 --> 06:01:07.240
the beginning just to know that you have chosen to

1362
06:01:07.400 --> 06:01:16.439
decide to relax deeply, and because you've made that decision,

1363
06:01:18.240 --> 06:01:25.279
your body will just follow suit. Because sometimes all the

1364
06:01:25.439 --> 06:01:30.159
muscles in your body need is just permission from you

1365
06:01:31.240 --> 06:01:39.720
to relax. Because so often we're busy, we're going from

1366
06:01:39.799 --> 06:01:43.799
here to there, we're walking around, and we're doing stuff,

1367
06:01:46.119 --> 06:01:52.439
and the body doesn't have any time or space to

1368
06:01:52.639 --> 06:01:59.599
really relax deeply. So it kind of waits for you

1369
06:01:59.799 --> 06:02:09.080
to lead the way, waits for your permission. And when

1370
06:02:09.119 --> 06:02:15.880
you do give your permission, when you give to say so,

1371
06:02:16.080 --> 06:02:23.880
when you say okay, it's time for your body to

1372
06:02:24.080 --> 06:02:32.799
let go completely and relax totally, your body just follows.

1373
06:02:35.959 --> 06:02:41.439
So like a breath of relief. Ah good, like now

1374
06:02:41.520 --> 06:02:48.479
relax that feeling at the end of the day of

1375
06:02:49.360 --> 06:02:52.799
very physical day that you may experience in the past.

1376
06:02:53.880 --> 06:02:56.400
But you get home and you just sit down on

1377
06:02:56.520 --> 06:03:00.319
a chair, maybe you kick your shoes off, and our

1378
06:03:00.520 --> 06:03:06.520
ah feels so nice. I know that you don't have

1379
06:03:06.680 --> 06:03:10.159
to get up again for a little while at least,

1380
06:03:11.200 --> 06:03:13.599
and if you choose, you can just sit there for

1381
06:03:13.759 --> 06:03:27.080
maybe an hour to feels blissful. And just by sitting

1382
06:03:27.240 --> 06:03:32.439
down like that, your body knows that it's time to relax.

1383
06:03:34.080 --> 06:03:39.919
Your body has been given permission from you. Because it's

1384
06:03:40.000 --> 06:03:50.200
a mindset. In your mind, you're prepared to let go

1385
06:03:50.360 --> 06:04:00.479
of everything and just completely allow all the rest of

1386
06:04:00.560 --> 06:04:12.479
your body to evaporate. Any tensions can just gradually vanish.

1387
06:04:18.959 --> 06:04:30.680
It's almost like magic, really, because that sense of relaxation

1388
06:04:31.000 --> 06:04:36.959
in your body, it's a very natural state. It's not

1389
06:04:37.159 --> 06:04:42.000
something unusual. It may feel unusual when you first start

1390
06:04:42.080 --> 06:04:46.840
to relax, if you haven't really spent a lot of

1391
06:04:47.000 --> 06:04:51.360
time focusing and giving yourself this space to let go

1392
06:04:52.000 --> 06:05:00.520
completely relax. They seem almost alien, but it isn't. It's

1393
06:05:00.680 --> 06:05:06.599
actually the most natural thing in the world to let

1394
06:05:06.639 --> 06:05:16.599
go completely, to relax totally, the most natural thing in

1395
06:05:16.720 --> 06:05:29.200
the world to allow yourself to feel really calm in

1396
06:05:29.319 --> 06:05:36.159
your mind. And it is almost like a literal unwinding.

1397
06:05:39.840 --> 06:05:45.319
It's like you press a button and all the tension

1398
06:05:45.680 --> 06:05:51.479
just releases, and it's like a wheel, like a cog,

1399
06:05:52.439 --> 06:05:56.000
like the inside of the clock just unwinding. And it's

1400
06:05:56.040 --> 06:06:00.880
almost like you could see the little wind up kno

1401
06:06:01.159 --> 06:06:06.159
that's used just going the opposite way that you choose

1402
06:06:06.279 --> 06:06:14.119
to wind it up, and the energy that fremetic stress

1403
06:06:14.560 --> 06:06:23.880
for energy corradually winding down losing its power, losing its

1404
06:06:24.080 --> 06:06:32.599
strength as a sense of relaxation becomes stronger and deeper,

1405
06:06:36.279 --> 06:06:45.040
and you may find a more relaxed you feel your

1406
06:06:45.200 --> 06:06:55.200
mind starts to wonder, maybe you seem to stop listening

1407
06:06:55.279 --> 06:06:59.840
to me for a while, your mind goes somewhere else,

1408
06:07:01.319 --> 06:07:07.159
and then you realize you're listening to me again, and

1409
06:07:07.279 --> 06:07:13.799
that's just your mind to drift in to sleep, which

1410
06:07:13.880 --> 06:07:23.720
is quite natural, because sometimes when we're stressed and tense,

1411
06:07:25.040 --> 06:07:28.919
we're mean I actually be aware of what we need

1412
06:07:30.159 --> 06:07:38.479
or we physically your emotionally need in this moment. But

1413
06:07:38.639 --> 06:07:45.520
when you allow your body and mind to relax completely.

1414
06:07:46.639 --> 06:07:48.639
And you let go of all.

1415
06:07:48.880 --> 06:07:58.000
Thoughts, concerns, worries, ideas, all let them go and allow

1416
06:07:58.119 --> 06:08:08.560
them to drop onto the floor, you start to get

1417
06:08:08.639 --> 06:08:19.959
in touch with the feelings of such relaxation. Feels so

1418
06:08:20.319 --> 06:08:28.159
nice to be in touch with the calmness and the

1419
06:08:28.240 --> 06:08:41.279
different body parts as they become looser and looser. Believe

1420
06:08:41.400 --> 06:08:53.240
in your breathing seems easier and more natural, effortless, as

1421
06:08:53.319 --> 06:08:58.520
that cool AfD is through your mouth or nose into

1422
06:08:58.639 --> 06:09:09.479
your lungs, breathing in comforts and relaxation, and then just

1423
06:09:09.639 --> 06:09:18.959
breathing out any excess remain intentional stress for every part

1424
06:09:19.200 --> 06:09:27.119
of your body and mind. As you start to focus

1425
06:09:27.279 --> 06:09:35.400
on your mind, maybe you notice that things that come

1426
06:09:35.560 --> 06:09:43.080
to a standstill maybe just much much lower than before,

1427
06:09:46.279 --> 06:09:53.279
because your mind is not really needed when listening to

1428
06:09:53.479 --> 06:10:02.439
my voice, which allows your mind to rel acts just

1429
06:10:02.880 --> 06:10:12.040
as deep as your body. And that's synchronicity between the

1430
06:10:12.159 --> 06:10:21.240
relaxation of your body relaxation of your mind.

1431
06:10:23.599 --> 06:10:24.840
Let you know that.

1432
06:10:26.959 --> 06:10:32.639
Feeling completely calm, loose.

1433
06:10:32.639 --> 06:10:34.159
And relaxed.

1434
06:10:36.959 --> 06:10:54.799
Is a great healing experience. Fear has so many positive

1435
06:10:55.119 --> 06:11:03.119
benefits for your body, mind, and your life. To be

1436
06:11:03.240 --> 06:11:13.599
able to let go everything and to relax completely you

1437
06:11:13.720 --> 06:11:21.959
know all parts of your body and mind. Even your

1438
06:11:22.040 --> 06:11:37.439
bone has relaxed, or your muscles are relaxed. Even the

1439
06:11:37.799 --> 06:11:51.040
skin that covers your body is relaxed. Every hair.

1440
06:11:54.279 --> 06:11:54.639
You have.

1441
06:11:56.400 --> 06:12:13.959
Is also deeply relaxed. Then your brain really starts to

1442
06:12:14.240 --> 06:12:16.319
feel the benefits.

1443
06:12:17.560 --> 06:12:17.919
Of this.

1444
06:12:19.520 --> 06:12:31.159
Heating relaxation, and as you focus on the in the

1445
06:12:31.360 --> 06:12:36.400
side of your scalp where your brain is, you can

1446
06:12:36.680 --> 06:12:44.639
start to realize and notice the benefits of your brain

1447
06:12:45.759 --> 06:12:59.200
relaxing demail. And as your brain continues to relax his

1448
06:12:59.400 --> 06:13:07.880
sense those messages to the rest of your body and

1449
06:13:08.799 --> 06:13:30.200
to your mind to re relax more deep, relax more completely,

1450
06:13:33.759 --> 06:13:46.119
letting go any remaining thoughts of consens allow them just

1451
06:13:46.680 --> 06:13:54.159
drop onto the floor because they're not longer necessary in

1452
06:13:54.880 --> 06:14:08.680
this moment, this moment and deep relaxation and calmness. Feeling

1453
06:14:11.319 --> 06:14:35.959
your brain with deep concentrated heathing, calming, relaxing, every part

1454
06:14:36.360 --> 06:14:55.680
of your brain feeling so bush and comfortable, so relaxed.

1455
06:14:56.720 --> 06:14:58.040
And peaceful.

1456
06:15:01.319 --> 06:15:13.439
Your brain feels so light, that's so healthy. That sense

1457
06:15:13.560 --> 06:15:27.439
of deep deep comfort really does allow you to enjoy

1458
06:15:29.599 --> 06:15:41.240
those ever increasing sensations of comfort that are spreading throughout

1459
06:15:41.479 --> 06:15:52.479
your body, relaxing each and every muscle of your body,

1460
06:15:57.080 --> 06:16:16.279
deeper and deeper, much more deeper than before, much more

1461
06:16:18.319 --> 06:16:25.799
comfort spreading through your body.

1462
06:16:26.560 --> 06:16:30.279
Your mind, be.

1463
06:16:32.000 --> 06:16:43.439
So peaceful and calm, so very very.

1464
06:16:44.919 --> 06:16:50.319
Peaceful in a part.

1465
06:16:52.680 --> 06:17:09.959
Of your body, letting go of everything and everything so peaceful,

1466
06:17:10.959 --> 06:17:30.159
call so relax very second the posies you feel.

1467
06:17:32.159 --> 06:17:51.119
Dper, DPA relaxed, dper and dper relax.

1468
06:17:53.439 --> 06:17:57.720
Call so call.

1469
06:18:01.680 --> 06:18:03.319
Peace for.

1470
06:18:06.119 --> 06:18:15.439
So very peace from your head down to your toils,

1471
06:18:18.560 --> 06:18:32.159
such peace and comfort growing all the time, such peace

1472
06:18:33.159 --> 06:18:46.759
and comfort spreading through your body and mind deepper deepert

1473
06:18:49.560 --> 06:19:02.639
such comfort, spreading and sinking deeper, need to airy muscle

1474
06:19:02.759 --> 06:19:17.000
of your body, so you feel amazing, so relaxed.

1475
06:19:19.680 --> 06:19:27.560
So piece so so relax.

1476
06:19:31.080 --> 06:19:46.439
And peace, letting go everything. I'm going to do a

1477
06:19:46.680 --> 06:19:54.400
body scan, focusing on firstly how you feel in your body,

1478
06:19:55.520 --> 06:20:00.200
not trying to change how you feel, not try and

1479
06:20:00.439 --> 06:20:05.400
to relax, not trying to move away from any discomfort

1480
06:20:06.720 --> 06:20:14.520
or stress or tension. Just accepting, observing and accepting how

1481
06:20:14.599 --> 06:20:19.759
you feel in the different parts of your body. Just

1482
06:20:19.919 --> 06:20:29.599
allowing yourself to be exactly as you are, to notice, to.

1483
06:20:29.680 --> 06:20:30.680
Get in touch.

1484
06:20:35.000 --> 06:20:42.279
With how you actually feel in this moment. I'm going

1485
06:20:42.360 --> 06:20:53.319
to start off by focusing on your hands. Just be

1486
06:20:53.439 --> 06:21:02.319
aware of your hands, like you to move your hands around,

1487
06:21:03.759 --> 06:21:09.319
just maybe move your fingers a little bit. I've been

1488
06:21:09.439 --> 06:21:15.479
in closing your hands very gently, just so thing you

1489
06:21:15.680 --> 06:21:23.520
can get in touch with how your hands and your

1490
06:21:23.720 --> 06:21:44.639
fingers feel, very very slow movements. Focusing now on your

1491
06:21:44.759 --> 06:21:51.759
feet and if you can just do kind of an

1492
06:21:51.799 --> 06:21:57.439
equivalent with your feet is you've just done with your hands,

1493
06:21:58.799 --> 06:22:07.680
maybe turn in your ankles, moving your feet around, moving

1494
06:22:07.799 --> 06:22:21.319
your toes gently, only very gently and very slowly noticing

1495
06:22:21.799 --> 06:22:36.439
how your feet feel in this moment. Focusing now on

1496
06:22:36.560 --> 06:22:44.599
your eyes, I'd like you to just focus on your eyelids.

1497
06:22:47.040 --> 06:22:50.080
Maybe you can open and close your eyes a couple

1498
06:22:50.119 --> 06:22:55.240
of times to really get in touch with how you

1499
06:22:55.439 --> 06:23:00.159
feel when you do close your eyes the most or

1500
06:23:00.919 --> 06:23:09.080
changes in your eyes when you do close them, maybe

1501
06:23:09.279 --> 06:23:15.200
raising your eyebrows, it stretches the tops of your eyes,

1502
06:23:18.439 --> 06:23:25.799
perhaps squinting your eyes, scrunching up your eyes.

1503
06:23:26.680 --> 06:23:27.479
Just so you can.

1504
06:23:28.840 --> 06:23:38.759
Really get in touch with all aspects of how your

1505
06:23:38.840 --> 06:23:40.279
eyes feel.

1506
06:23:42.759 --> 06:23:43.240
Right now.

1507
06:23:52.599 --> 06:23:58.599
Now focusing on your thighs, and you know it just

1508
06:23:58.639 --> 06:24:07.040
starts you to need tense your thighs just very very gently,

1509
06:24:09.360 --> 06:24:13.880
just enough so you can become.

1510
06:24:15.040 --> 06:24:18.880
More attuned.

1511
06:24:19.680 --> 06:24:28.840
To the physical sensation of your upper legs, the front

1512
06:24:28.959 --> 06:24:36.639
of your thighs, and the backs of your thighs. Noticing

1513
06:24:38.799 --> 06:24:55.840
and observing how your thighs feel right now, Moving your

1514
06:24:56.080 --> 06:25:04.360
focus to the back of your neck, just noticing the

1515
06:25:04.520 --> 06:25:10.639
back of your neck, the muscles, and of course they

1516
06:25:10.880 --> 06:25:15.319
lead to the side of your neck. They also lead

1517
06:25:15.680 --> 06:25:20.799
to the top of your back, which leads to your shoulders.

1518
06:25:22.400 --> 06:25:26.080
So as your focus on the back of your neck,

1519
06:25:28.040 --> 06:25:34.520
maybe you can move your head gently upwards as if

1520
06:25:34.560 --> 06:25:41.919
you're looking up, maybe moving your head down as if

1521
06:25:42.000 --> 06:25:48.959
you're looking down, perhaps moving your head side to side,

1522
06:25:50.119 --> 06:26:00.799
right to left, but only very slowly and very gently.

1523
06:26:03.319 --> 06:26:08.479
You're not trying to force anything. It has to be

1524
06:26:08.959 --> 06:26:22.200
very very gentle, just so you can be more in

1525
06:26:22.560 --> 06:26:31.599
touch with the feelings, with the sensations of the physical

1526
06:26:32.959 --> 06:26:39.919
sensations of how on the back of your neck feels.

1527
06:26:41.680 --> 06:26:57.080
Right now, as we now focus on the tops of

1528
06:26:57.200 --> 06:27:03.439
your arms, the parts where your biceps and your triceps

1529
06:27:03.520 --> 06:27:11.560
are between your elbow and your shoulders. To focus on

1530
06:27:11.840 --> 06:27:19.000
those parts on tops of your arms, you may like

1531
06:27:19.159 --> 06:27:28.639
to just tense them, but very very gently and slowly,

1532
06:27:31.240 --> 06:27:39.240
so you know, straining or putting any pressure whatsoever.

1533
06:27:40.159 --> 06:27:41.000
On your arms.

1534
06:27:43.720 --> 06:27:51.119
It's just solely you can gain more of a sense

1535
06:27:51.400 --> 06:28:01.840
of how your upper arms are feeling in this moment,

1536
06:28:05.240 --> 06:28:17.840
just noticing as you gently, very gently and slowly tighten

1537
06:28:18.080 --> 06:28:28.880
the muscles and then let go. Notice how the tops

1538
06:28:29.000 --> 06:28:30.680
of your arms feel.

1539
06:28:33.240 --> 06:28:43.439
Right now, as now.

1540
06:28:43.959 --> 06:28:54.200
Focus on your stomach, the area the lower abdomen area

1541
06:28:54.880 --> 06:29:03.279
below your belly button, moving all the way down to

1542
06:29:03.400 --> 06:29:14.000
your hips, just above your grind. Maybe you're able to

1543
06:29:15.439 --> 06:29:24.240
tense these muscles in the area very very gently.

1544
06:29:27.279 --> 06:29:28.360
And slowly.

1545
06:29:34.000 --> 06:29:38.439
If that's a difficult thing to do, maybe you can

1546
06:29:38.639 --> 06:29:49.279
just move your body, pushing your stomach up, maybe moving

1547
06:29:49.360 --> 06:29:54.560
a little bit to a side using your hips, just

1548
06:29:55.119 --> 06:30:06.040
so you get more inch how your lower abdomen area

1549
06:30:09.880 --> 06:30:11.959
is feeling.

1550
06:30:14.319 --> 06:30:15.240
In this moment.

1551
06:30:21.840 --> 06:30:44.400
Just noticing the physical sensations or your lower abdomen as

1552
06:30:46.959 --> 06:31:00.040
your attention to your mouth, notice in your lips, and

1553
06:31:00.080 --> 06:31:08.479
then inside your mouth, your teeth, your gums, your tongue,

1554
06:31:18.080 --> 06:31:26.720
just noticing how your tongue and your mouth feels. It

1555
06:31:26.880 --> 06:31:35.880
may help by moving your tongue around your mouth, moving

1556
06:31:35.959 --> 06:31:43.360
it to your left, maybe pressing it gently against the

1557
06:31:43.599 --> 06:31:49.799
side of your mouth, and then to the right, gently

1558
06:31:50.319 --> 06:31:57.000
to the side of your mouth, perhaps pressing up against

1559
06:31:57.119 --> 06:32:05.119
the top of your mouth, and then down gently against

1560
06:32:05.240 --> 06:32:15.720
the bottom of your mouth, always very slowly and a

1561
06:32:16.319 --> 06:32:35.720
very very gentle so that you can be aware of

1562
06:32:35.959 --> 06:32:58.360
how you feel in your mouth area. Now going to

1563
06:32:58.560 --> 06:33:15.119
focus on your wrists, and I'll ask you to maybe

1564
06:33:16.000 --> 06:33:18.200
just routine.

1565
06:33:19.360 --> 06:33:20.479
Your wrists.

1566
06:33:21.919 --> 06:33:29.959
By moving your hands in a circular motion very gently

1567
06:33:31.880 --> 06:33:35.799
and slowly, just.

1568
06:33:37.560 --> 06:33:38.959
So can.

1569
06:33:44.639 --> 06:34:03.680
Feel the sensations that you are currently experiencing in purists,

1570
06:34:07.759 --> 06:34:13.439
perhaps mooth in your eynds up and down.

1571
06:34:15.799 --> 06:34:36.599
The game very very gently and slowly, very.

1572
06:34:36.799 --> 06:35:06.479
Chance and slow, as you know, start to observe your

1573
06:35:06.639 --> 06:35:17.799
lower back. There bad part is just above of your

1574
06:35:18.080 --> 06:35:34.720
hips where your coxics are, the whole area which also

1575
06:35:35.119 --> 06:35:42.080
really does include the signs of your body, because those

1576
06:35:42.240 --> 06:35:52.919
muscles are very much connected. There's those muscles also move

1577
06:35:53.240 --> 06:36:02.279
into your hiperia, connecting to your buttocks the sides of

1578
06:36:02.360 --> 06:36:14.759
your hips, And if you're physically.

1579
06:36:15.639 --> 06:36:19.959
Able to do so, maybe.

1580
06:36:19.880 --> 06:36:30.360
You can very gently just move your body evis is slightly,

1581
06:36:32.720 --> 06:36:49.319
very slowly some side to side, just enough e gauge

1582
06:36:54.560 --> 06:36:55.799
how you feel.

1583
06:36:57.919 --> 06:36:59.159
In your lower back.

1584
06:37:06.759 --> 06:37:21.439
Perhaps secretly move your hips gently up and down, gently

1585
06:37:21.880 --> 06:37:36.159
and slowly in order's real be in touch with the

1586
06:37:36.479 --> 06:38:06.479
physical sensations of your lower back. As your attention.

1587
06:38:09.919 --> 06:38:11.000
To your jaw.

1588
06:38:14.119 --> 06:38:19.759
An area for your chin all the way up to

1589
06:38:20.000 --> 06:38:26.279
near where your ears are, all of your jaw.

1590
06:38:36.560 --> 06:38:37.240
You can just.

1591
06:38:39.279 --> 06:38:45.959
Yeah, it's okay to do so. Gently open your mouth

1592
06:38:48.880 --> 06:38:59.840
nor wide, no stretcher, just very gently and slowly I

1593
06:39:00.200 --> 06:39:10.680
been in your mouth, closing your mouth very gently.

1594
06:39:12.479 --> 06:39:13.680
And slowly.

1595
06:39:23.240 --> 06:39:36.279
Study you cannot be in touch with how your jaw

1596
06:39:36.560 --> 06:40:22.520
feels now like to sit down the chest around. You

1597
06:40:22.599 --> 06:40:30.279
don't need to do anything to move your chest because

1598
06:40:30.360 --> 06:40:33.159
it moves every time you breathe.

1599
06:40:38.479 --> 06:40:40.880
It moves very.

1600
06:40:41.040 --> 06:41:00.560
Gently and slowly automatically with each breath you take. Makes

1601
06:41:00.680 --> 06:41:48.200
you focus on your chest fils when you breathe, live

1602
06:41:48.439 --> 06:42:03.400
in your focus to your forms, your elbows. Maybe you're

1603
06:42:03.520 --> 06:42:08.880
able to very gently.

1604
06:42:10.279 --> 06:42:12.400
And slowly.

1605
06:42:14.159 --> 06:42:22.720
Tense the muscles in your forearms, and when you do that,

1606
06:42:23.200 --> 06:42:47.439
you can feel your elbows as well, very gently and slowly.

1607
06:42:55.200 --> 06:43:00.799
Gently. It's off play.

1608
06:43:04.720 --> 06:43:43.799
Observing your forearms and delpas the focus the rest of

1609
06:43:43.919 --> 06:43:57.560
your back, your upper back and the middle the middle

1610
06:43:57.759 --> 06:44:17.000
of your back. Again, this part of your body moves

1611
06:44:19.080 --> 06:44:28.720
also every time you brave. You may not notice that.

1612
06:44:30.959 --> 06:44:43.040
Usually as you observe your upper back in the middle

1613
06:44:43.119 --> 06:44:50.080
of your back, you can really feel.

1614
06:44:52.240 --> 06:44:52.279
That.

1615
06:44:54.000 --> 06:45:52.919
Gentle it's in your focus into your hip area, but

1616
06:45:53.279 --> 06:46:04.400
ecks bray, that must some of the those bins in

1617
06:46:04.520 --> 06:46:45.119
your midsection. Just noticing how your hips feel right now,

1618
06:46:52.599 --> 06:47:07.479
you can very very gently use your hips may be

1619
06:47:08.040 --> 06:47:46.680
sighed the side fay gently and so yeah, Harry gently softly.

1620
06:47:54.520 --> 06:48:17.759
It's everything starts to slow down, including the thoughts in

1621
06:48:17.880 --> 06:48:27.840
your mind, and your mind itself just starts to gradually.

1622
06:48:29.840 --> 06:48:36.439
It doesn't have to be instant, but just gradually starting too.

1623
06:48:37.759 --> 06:48:46.520
It's almost like time is storing chin It's a slower

1624
06:48:46.680 --> 06:48:54.560
pace to maybe what you're used to in your day

1625
06:48:54.639 --> 06:49:16.639
to day life. It's a slower movement of energy, very

1626
06:49:21.040 --> 06:49:29.479
small movements which make up the larger movements, which is

1627
06:49:29.520 --> 06:49:37.520
always the case. When you move your hand, it might

1628
06:49:37.680 --> 06:49:41.520
seem like it's one movement, but it's lots of minute

1629
06:49:42.279 --> 06:49:53.360
different muscles moving in accordance with each other. And what

1630
06:49:53.720 --> 06:50:06.159
happens in this space that we're sharing is we move

1631
06:50:06.319 --> 06:50:27.000
from that big movement into those smaller movements. Starting to

1632
06:50:27.200 --> 06:50:38.240
focus on how your body feels, not just as a whole,

1633
06:50:39.639 --> 06:50:42.759
not just oh, i'm feel in this way. I'm feeling

1634
06:50:43.840 --> 06:50:49.799
stressed or tense, or I'm feeling relaxed and calm. I'm

1635
06:50:49.919 --> 06:50:56.919
feeling this way, I'm feeling that way. Starting to notice

1636
06:50:57.119 --> 06:51:09.360
that your body begins to present to you small feelings

1637
06:51:10.959 --> 06:51:28.200
around your body, small physical sensations in your legs, whether

1638
06:51:28.599 --> 06:51:41.360
pleasurable or not. Maybe resisting the temptation to label them

1639
06:51:44.279 --> 06:51:51.919
or to judge them, those feelings, just thinking them, thinking

1640
06:51:51.959 --> 06:52:05.119
about them, is just being neutral, just feelings, not being

1641
06:52:06.200 --> 06:52:16.479
particularly concerned, but just noticing what your body is telling you.

1642
06:52:24.279 --> 06:52:30.479
The feelings in your arms, instead of feeling the hole

1643
06:52:30.720 --> 06:52:40.479
of the arm, maybe notice those individual feelings, all those

1644
06:52:40.560 --> 06:52:52.360
different muscles and the skin, the hairs of your arms,

1645
06:52:54.319 --> 06:53:08.360
all the internal parts of your arms, the veins, the bones,

1646
06:53:11.240 --> 06:53:17.240
just being aware of maybe your elbow on your right

1647
06:53:17.439 --> 06:53:28.040
arm has a certain feeling. Maybe your left wrist also

1648
06:53:28.319 --> 06:53:51.360
has its own individual physical sensation. What about your forearm

1649
06:53:52.439 --> 06:54:04.599
on your right arm, your right forearm, there may not

1650
06:54:04.759 --> 06:54:12.520
be any particular feeling that you could even give a

1651
06:54:12.639 --> 06:54:19.799
name to, may not feel like anything other than just

1652
06:54:20.400 --> 06:54:30.840
a feeling. You know, it's there. The feelings in your shoulders,

1653
06:54:33.639 --> 06:54:37.439
perhaps your shoulders when you think about them, kind of

1654
06:54:37.479 --> 06:54:42.520
almost like they're the same, you know, the same feeling,

1655
06:54:44.360 --> 06:54:47.680
almost like both of your shoulders are just one thing.

1656
06:54:49.479 --> 06:55:00.599
Of course they're not. And when you folks on your

1657
06:55:00.680 --> 06:55:08.880
left shoulder and then on your right shoulder, maybe find

1658
06:55:09.040 --> 06:55:14.439
that you move the muscles a little bit, maybe tense

1659
06:55:14.560 --> 06:55:40.119
the muscles gently, noticing the difference in each shoulder. Your

1660
06:55:40.200 --> 06:55:56.080
lower back, the left side of your lower back and

1661
06:55:56.880 --> 06:56:07.599
the right side of your lower back, of course that

1662
06:56:07.799 --> 06:56:20.240
connection to your buttocks and to your hips, and also

1663
06:56:20.439 --> 06:56:34.159
moving up into the middle of your back, and sometimes

1664
06:56:34.560 --> 06:56:38.000
like right now, actually, when I focus on their part,

1665
06:56:39.400 --> 06:56:43.799
When I focused on my buttocks and then I focused

1666
06:56:43.840 --> 06:56:47.959
on the middle of my back, I almost felt like

1667
06:56:48.159 --> 06:56:52.919
the muscles in my muller back were being stretched very gently,

1668
06:56:57.680 --> 06:57:02.959
just stretched a little bit. Even though I wasn't doing

1669
06:57:03.040 --> 06:57:11.840
anything to try to stretch your lower back, it just

1670
06:57:11.919 --> 06:57:24.200
seemed to happen. The feeling of very gently stretching your

1671
06:57:24.279 --> 06:57:43.400
lower back comes along. I have feeling in your chest,

1672
06:57:51.000 --> 06:58:04.400
just noticing what sensations you are experiencing in your chest

1673
06:58:04.680 --> 06:58:20.919
right now. And there's so much of the chest. Obviously,

1674
06:58:21.000 --> 06:58:24.639
there's the collar bone leading to the chest. You've got

1675
06:58:24.680 --> 06:58:33.279
the chest bone, You've got the muscles in your chest.

1676
06:58:36.080 --> 06:58:42.159
Of course, if you're female, there's possibly the breasts. If

1677
06:58:42.159 --> 06:58:50.319
you're male, you've got the different well why not that

1678
06:58:50.479 --> 06:58:51.400
different these days, But.

1679
06:58:53.560 --> 06:58:54.720
There may be more.

1680
06:58:56.439 --> 06:59:02.720
Muscles at the top of the chest, but at the

1681
06:59:02.919 --> 06:59:07.799
side underneath, it's pretty much the same. Whether you're a

1682
06:59:07.880 --> 06:59:12.919
man or a woman. There's muscles there, muscles that stretch

1683
06:59:13.000 --> 06:59:18.599
out to your back as well as breast tissue stretches.

1684
06:59:19.200 --> 06:59:26.439
And moves into your back to just being aware of

1685
06:59:26.560 --> 06:59:47.599
your chest, being with whatever feeling there is in your chest.

1686
07:00:03.119 --> 07:00:06.279
And when I noticed that, I focus on my chest.

1687
07:00:10.639 --> 07:00:15.919
I feel it in my back, my upper back. I mean,

1688
07:00:16.000 --> 07:00:18.919
I guess the obvious reason would be because you know,

1689
07:00:18.959 --> 07:00:29.680
I'll breathe in in then it stretches my chest and

1690
07:00:30.040 --> 07:00:43.919
my back at the same time. It feels it feels okay,

1691
07:00:50.479 --> 07:00:55.360
it doesn't feel I got a little bit of pain

1692
07:00:55.439 --> 07:01:02.080
in my right chest, a little bit, not pain, but

1693
07:01:02.240 --> 07:01:12.479
little discomfort, maybe stiffness possibly, I don't know. I notice

1694
07:01:12.520 --> 07:01:22.400
my shoulders also wanting to flex for some reason. I

1695
07:01:22.439 --> 07:01:30.360
think that's probably part of my upper back, that connection

1696
07:01:30.639 --> 07:01:35.040
between my shoulders and my upper back, because I can

1697
07:01:35.119 --> 07:01:39.919
move my shoulders and stretch the muscles in my back,

1698
07:01:42.439 --> 07:01:48.959
moving the shoulders backwards or up, which then moves I

1699
07:01:49.000 --> 07:02:05.159
think it's the scapulous in your back. It feels quite nice. Actually,

1700
07:02:10.479 --> 07:02:13.639
a good thing about this is you can, if you

1701
07:02:13.799 --> 07:02:27.720
want to, you can just flex or stimulate the various

1702
07:02:27.959 --> 07:02:35.439
muscles in your body gently in order to get more

1703
07:02:35.479 --> 07:02:45.759
of a sense of how they feel. And when you're relaxing,

1704
07:02:50.599 --> 07:02:54.639
when you do tense and muscle and you let it

1705
07:02:54.759 --> 07:03:02.200
go and you let it relax. It relaxes way more

1706
07:03:03.799 --> 07:03:13.840
than it would normally. That you have to feel that

1707
07:03:13.919 --> 07:03:17.639
you're able to do that. There's no point in doing

1708
07:03:17.720 --> 07:03:23.240
it if there's an issue with the per part of

1709
07:03:23.319 --> 07:03:32.560
your body. You need to be gentle with yourself at

1710
07:03:32.799 --> 07:03:46.599
all times when relaxing deeply. It's important to be kind

1711
07:03:47.360 --> 07:04:03.360
to yourself as you notice your mind. How much has

1712
07:04:03.439 --> 07:04:27.040
your mind slowed down since we started this recording. How

1713
07:04:27.279 --> 07:04:42.520
came and peaceful is your mind right now? We have

1714
07:04:42.720 --> 07:04:48.639
nothing to think about and just my voice to listen to.

1715
07:04:52.759 --> 07:05:01.360
Because you know, the intention behind this recording is relaxation.

1716
07:05:04.080 --> 07:05:09.240
At the very least, for you to feel more relaxed

1717
07:05:10.560 --> 07:05:13.439
at the end of the recording than you did at

1718
07:05:13.479 --> 07:05:26.119
the beginning, at the very least, for your mind to

1719
07:05:26.439 --> 07:05:42.639
slow down because your body continues to relax, because that's

1720
07:05:43.040 --> 07:05:54.720
what you want to happen. That's what you expect.

1721
07:05:58.319 --> 07:06:05.040
To happen, for.

1722
07:06:05.240 --> 07:06:23.439
Relaxation to fill your body, maybe calm in your mind

1723
07:06:24.959 --> 07:06:32.479
to the point of boredom when you start maybe to

1724
07:06:38.119 --> 07:07:19.840
drift away. Drifting it's almost as if you're moving further

1725
07:07:20.040 --> 07:07:28.240
away from your body in your mind, just leaving that there.

1726
07:07:36.240 --> 07:07:40.520
Kind of liking it an escape pod in a spaceship

1727
07:07:40.919 --> 07:07:44.319
a movie, a space movie, you know when they get

1728
07:07:44.360 --> 07:07:50.319
into a little part in it. Since the man far

1729
07:07:50.560 --> 07:08:40.439
away from the spaceship, Siven three continue to relax, drifting

1730
07:08:59.119 --> 07:10:07.799
size spler and peace, so rare and peace, and focusing

1731
07:10:08.159 --> 07:10:22.040
on the feeling of those individual parts of your body

1732
07:10:23.040 --> 07:10:29.799
that or relaxing one by one.

1733
07:10:37.479 --> 07:10:37.959
You may.

1734
07:10:39.720 --> 07:10:53.400
Find that every now and then you realize that you

1735
07:10:53.560 --> 07:11:02.200
aren't listening to my voice. Is your mind started to

1736
07:11:02.439 --> 07:11:17.639
imagine something different, maybe started to almost move into some

1737
07:11:18.000 --> 07:11:26.400
kind of a dreamy state, and then you become aware

1738
07:11:26.599 --> 07:11:35.840
of my voice again. And even though you may want

1739
07:11:36.040 --> 07:11:40.959
to focus on my voice, you may also wish to

1740
07:11:43.520 --> 07:11:55.080
allow your mind to just drift naturally into that space

1741
07:11:55.360 --> 07:12:19.360
of comfort and safety. As you feel more comfort spreading

1742
07:12:19.759 --> 07:12:32.479
through your body like a warm blanket covering you gently,

1743
07:12:36.520 --> 07:12:54.639
keeping your body it just the perfect temperature, and even

1744
07:12:54.799 --> 07:13:06.799
if you can hear background sounds, they just don't seem

1745
07:13:06.959 --> 07:13:23.680
to matter anymore. There's that sense of peace spreads through

1746
07:13:23.799 --> 07:13:37.439
your mind like a gentle breeze, yet strong enough to

1747
07:13:37.639 --> 07:13:53.880
blow away all negativity, strong enough to remove from your

1748
07:13:54.000 --> 07:14:11.840
mind any anxiety or strength that was there before and

1749
07:14:12.119 --> 07:14:22.799
blow away any other thoughts or feelings that just don't

1750
07:14:23.119 --> 07:14:47.360
fit with the sense relaxation. That is feeling your body

1751
07:14:52.439 --> 07:15:12.119
end your mind unless you focus on your mind. The

1752
07:15:12.439 --> 07:15:18.959
countdown from ten down to one, and with each number

1753
07:15:19.520 --> 07:15:46.400
you hear, your mind will become slightly more relaxed, just

1754
07:15:46.880 --> 07:15:49.040
just slightly.

1755
07:15:51.639 --> 07:15:51.680
So.

1756
07:15:51.840 --> 07:15:59.279
From ten down to nine, just a slight movement. Nine

1757
07:15:59.439 --> 07:16:12.040
down to eight, just another small change in how you feel.

1758
07:16:17.439 --> 07:16:25.759
Eight down to seven. That feeling is a gap, almost

1759
07:16:25.840 --> 07:16:31.400
like a gap that starts to get wider, the gap

1760
07:16:31.840 --> 07:16:39.599
between those feelings that you used to have in your

1761
07:16:39.720 --> 07:16:48.400
mind compared to the feelings you have there growing now,

1762
07:16:50.119 --> 07:16:59.880
feelings of comfort and security and confidence, and that gap

1763
07:17:00.360 --> 07:17:06.479
becomes wider. Made down to seven, seven down to six,

1764
07:17:10.159 --> 07:17:15.159
And when you get to five, your mind will start

1765
07:17:15.279 --> 07:17:28.240
to have a certain physical sensation, most like there's a

1766
07:17:28.560 --> 07:17:35.159
magnet outside of your head sucking the tension and the

1767
07:17:35.479 --> 07:17:43.119
stress and any remaining feelings that you don't want, sucking

1768
07:17:43.240 --> 07:17:45.200
them out through your skull.

1769
07:17:50.959 --> 07:17:52.560
And in down to four.

1770
07:17:54.279 --> 07:18:01.080
You can start to really experience that sense of not

1771
07:18:01.360 --> 07:18:11.520
just emptiness, but space, a place full of fresh air,

1772
07:18:16.560 --> 07:18:23.360
place where you can stretch. It's almost as if as

1773
07:18:23.439 --> 07:18:27.479
you go down to four and three, your mind is

1774
07:18:27.680 --> 07:18:31.720
expanding with this sense.

1775
07:18:34.360 --> 07:18:35.720
Of peace.

1776
07:18:37.040 --> 07:18:47.360
And tranquility growing as it moves down to When you

1777
07:18:47.439 --> 07:18:56.720
get to one, in your mind just feels exactly how

1778
07:18:56.840 --> 07:19:16.759
you want to feel, almost perfect feeding, maybe a sensation

1779
07:19:17.240 --> 07:19:26.400
that you'd like to keep a place that's safe, where

1780
07:19:27.919 --> 07:19:46.919
nothing can affect you at all, and you can stay

1781
07:19:47.000 --> 07:19:55.759
in that that space of comfort and confidence, confident in

1782
07:19:55.880 --> 07:20:04.000
your own ability to create this space and this fearing

1783
07:20:04.319 --> 07:20:11.279
of comfort within your own mind just by counting ten

1784
07:20:13.080 --> 07:20:20.360
down to one. And this is something you can do

1785
07:20:20.599 --> 07:20:29.479
yourself when you're on your own, a time when you

1786
07:20:29.639 --> 07:20:33.439
can maybe sit down, maybe just for a few minutes,

1787
07:20:38.040 --> 07:20:49.639
closere eyes, just count slowly from ten down to one

1788
07:20:54.119 --> 07:21:07.000
and re experience these feelings in your mind. And when

1789
07:21:07.040 --> 07:21:14.880
you feel that way in your mind, your body copies

1790
07:21:16.680 --> 07:21:27.439
your mind, and that feeling it's spread through your spine

1791
07:21:28.680 --> 07:21:33.599
and your nervous system into every part of your body,

1792
07:21:35.680 --> 07:21:50.080
travels through your bloodstream, heathing and relaxing every particle of

1793
07:21:50.200 --> 07:22:07.919
your existence. And we can practice this a few times

1794
07:22:12.680 --> 07:22:15.639
before the end of the recording, and then you can

1795
07:22:17.159 --> 07:22:23.240
practice on your own and each time you count from

1796
07:22:23.400 --> 07:22:35.799
ten down to one, the feelings of comfort, calmness, and deep,

1797
07:22:37.880 --> 07:22:55.000
deep relaxation become stronger and deeper, filling your mind and

1798
07:22:55.119 --> 07:23:04.840
your brain with these positive chemicals, the spread throughout your body,

1799
07:23:06.400 --> 07:23:15.360
relaxing you so quickly, relaxing your whole body and mind.

1800
07:23:18.000 --> 07:23:18.840
So very.

1801
07:23:20.400 --> 07:23:26.279
Very easily, just by counting.

1802
07:23:27.319 --> 07:23:28.200
From ten.

1803
07:23:30.840 --> 07:23:38.040
Down to one. That so we're going to do. Now,

1804
07:23:38.919 --> 07:23:42.840
I'm going to count from ten down to one. I'd

1805
07:23:43.040 --> 07:23:47.360
like you to repeat the number after me. So when

1806
07:23:47.400 --> 07:23:54.360
I say ten, you can just repeat to yourself.

1807
07:23:55.720 --> 07:23:55.959
Ten.

1808
07:24:01.599 --> 07:24:10.919
Just notice, be aware of how you feel in your

1809
07:24:11.080 --> 07:24:20.599
mind and your body, and when I say nine, you

1810
07:24:20.720 --> 07:24:36.119
can beat to yourself nine a game, noticing the increase

1811
07:24:36.479 --> 07:24:44.680
in comfort and calmness in your mind and in your body.

1812
07:24:50.680 --> 07:24:56.720
The same when I say eight, when I say seven,

1813
07:25:02.680 --> 07:25:16.959
when I say five, four, when I say three, two,

1814
07:25:21.360 --> 07:25:27.560
and lastly when I say one, you can beat that number.

1815
07:25:35.040 --> 07:25:35.159
Now.

1816
07:25:35.279 --> 07:25:40.880
Of course, when you do this on your own without

1817
07:25:41.000 --> 07:25:46.000
listening to me, you can say the numbers or whatever

1818
07:25:47.599 --> 07:25:56.040
speed that you feel is necessary for you, so you

1819
07:25:56.200 --> 07:26:02.799
can adapt. So if you want to say the numbers

1820
07:26:03.080 --> 07:26:09.919
ten down to one faster than I do, then you

1821
07:26:10.040 --> 07:26:13.759
go ahead and do that. Or if you feel when

1822
07:26:13.799 --> 07:26:17.560
you do it yourself that you'd like to have more

1823
07:26:19.400 --> 07:26:26.000
more space between the numbers, maybe take a lot longer

1824
07:26:27.240 --> 07:26:28.599
to get from ten.

1825
07:26:30.560 --> 07:26:33.119
All the way down to one.

1826
07:26:37.319 --> 07:26:49.840
That's your choice also to do. So I'm going to

1827
07:26:50.000 --> 07:26:58.360
count from ten down to one. I want to get

1828
07:26:58.439 --> 07:27:05.680
to one. That will be the end of this recording. Let's,

1829
07:27:05.720 --> 07:27:09.680
of course, you're listening to music, and the music will

1830
07:27:09.759 --> 07:32:25.560
continue ten nine, eight, twenty, ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1831
07:32:30.279 --> 07:33:27.439
twelve eleven, ten nine, eight, seven, five, four, three two one.

1832
07:33:35.840 --> 07:33:46.200
Now open your eyes, noticing how you physically feel having

1833
07:33:46.319 --> 07:33:53.919
counted down from twenty to one, allowing stress and tension

1834
07:33:54.439 --> 07:33:59.080
to leave through your fingertips and your toast. And as

1835
07:33:59.080 --> 07:34:03.799
you focus on your fingertips, maybe they feel a little

1836
07:34:03.840 --> 07:34:11.040
bit tingling, which is I suppose quite understanding, considering the

1837
07:34:11.200 --> 07:34:22.000
tension has been exiting your body through your fingertips. So

1838
07:34:22.159 --> 07:34:24.599
now I'm going to count from twenty down to one again.

1839
07:34:25.080 --> 07:34:34.119
This time you're going to feel relief of tension and stress.

1840
07:34:35.520 --> 07:34:45.279
Any anxiety that you may have leaving through your stomach

1841
07:34:47.880 --> 07:34:51.599
just leaving through your stomach, almost as if it's just

1842
07:34:52.599 --> 07:34:59.119
releasing the whole of your stomach. You will navel to

1843
07:34:59.639 --> 07:35:02.040
just a of your chest or below your chest, rather

1844
07:35:03.119 --> 07:35:06.400
so surrounding your belly by an area the whole area.

1845
07:35:08.479 --> 07:35:13.119
You can feel the tension of your body where there's left,

1846
07:35:13.360 --> 07:35:18.680
just releasing from that area, and you may notice that

1847
07:35:18.799 --> 07:35:25.040
your stomach will become very relaxed as I countdown from

1848
07:35:25.159 --> 07:36:58.319
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

1849
07:37:03.720 --> 07:37:10.799
or you can open your eyes again if you choose,

1850
07:37:11.279 --> 07:37:15.000
but you can just keep them closed because it feels relaxing.

1851
07:37:17.319 --> 07:37:22.400
Just notice how your stomach feels. I notice there's your focus.

1852
07:37:22.680 --> 07:37:27.919
Just do a little scan of your body. Just notice

1853
07:37:27.959 --> 07:37:38.080
how your body feels focusing, bring upper body back, chest, stomach,

1854
07:37:38.360 --> 07:37:49.720
lax arms, hands, feet, just noticing, and you know you

1855
07:37:49.880 --> 07:37:56.720
may start to film more a sense of tiredness, which

1856
07:37:56.880 --> 07:38:01.959
may be the reason listening to this recording, because you.

1857
07:38:03.400 --> 07:38:03.759
Like to.

1858
07:38:05.400 --> 07:38:17.279
Let go completely of everything and drift off into a nice, natural, calm,

1859
07:38:17.680 --> 07:38:32.880
relaxing sleep. So now we're going to focus on your forehead,

1860
07:38:36.759 --> 07:38:39.560
and if you choose, you can incorporate your eyes in

1861
07:38:39.720 --> 07:38:46.599
this focus as well. Your forehead and your eyes. It's

1862
07:38:46.680 --> 07:38:51.159
that whole area basically, almost as if you were wearing

1863
07:38:51.200 --> 07:38:57.040
a mask, you know, like a batman mask or something.

1864
07:38:57.599 --> 07:38:57.680
Or.

1865
07:39:00.080 --> 07:39:02.799
Trying to sorrow or something, you know, the kind of

1866
07:39:02.880 --> 07:39:05.959
mask that covers your eyes but also covers quite a

1867
07:39:06.000 --> 07:39:12.959
lot of the forehead. Focusing on that area because that's

1868
07:39:13.000 --> 07:39:16.959
the area that we're now going to release tension, stress

1869
07:39:17.360 --> 07:39:22.959
from your mind, your brain, from your mind, and any

1870
07:39:23.400 --> 07:39:27.520
tension that you may have remain your face, in your

1871
07:39:27.680 --> 07:39:34.200
neck and your jaw, your eyes, your forehead, or your scalp.

1872
07:39:35.840 --> 07:39:41.159
So basically any tension within your head area, including your

1873
07:39:41.279 --> 07:39:50.000
mind and your brain, that's going to be released through

1874
07:39:50.040 --> 07:39:56.840
your forehead and your eyes. As I count down again

1875
07:39:57.000 --> 07:41:22.400
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1876
07:41:28.000 --> 07:41:57.639
war three one, noticing as you scare your face, but jaw,

1877
07:41:58.200 --> 07:42:07.040
your eyes, your cheap bones, your ears, your forehead, your scalp,

1878
07:42:08.639 --> 07:42:12.919
your neck, back of your neck and front of your neck,

1879
07:42:13.880 --> 07:42:24.599
the side of your neck, and your throat. Noticing being

1880
07:42:24.680 --> 07:42:36.240
aware of the comfort increased, being in relaxation, not just

1881
07:42:36.400 --> 07:42:41.479
in your head, and neck and mind also the rest

1882
07:42:41.560 --> 07:42:51.439
of your body. Just notice how loose and calm you

1883
07:42:51.599 --> 07:43:01.279
film and how easily it is to just let go completely.

1884
07:43:04.159 --> 07:43:04.520
Let go.

1885
07:43:06.959 --> 07:43:25.400
Completely and easily. So what I'm going to do now

1886
07:43:25.680 --> 07:43:29.200
is I wanted to focus on the top of your head,

1887
07:43:34.599 --> 07:43:41.919
and we're going to allow every last piece of tension

1888
07:43:43.080 --> 07:43:48.080
or stress, the mind be lingering or hiding in your

1889
07:43:48.159 --> 07:43:50.560
body or mind.

1890
07:43:50.959 --> 07:43:51.639
My head.

1891
07:43:53.319 --> 07:43:58.400
Just be sucked down on the top of your head

1892
07:44:00.799 --> 07:44:02.080
and released.

1893
07:44:05.439 --> 07:44:05.919
To the air.

1894
07:44:07.040 --> 07:44:12.799
I was sucked down into the clouds. Imagine a big

1895
07:44:12.919 --> 07:44:17.799
cloud of put your head. It was like a whirlpool.

1896
07:44:18.680 --> 07:44:23.479
This is gonna suck that tension our the top of

1897
07:44:23.560 --> 07:44:35.159
your head. Just take it away. Good to focus. Imagine

1898
07:44:35.200 --> 07:44:38.880
an opening on the top of your head with a

1899
07:44:39.319 --> 07:44:44.000
tension and stress and any re made in issues, maybe

1900
07:44:44.200 --> 07:44:47.840
worries of concerns that are not used to you. Now

1901
07:44:49.119 --> 07:44:51.520
you can all be sucked down at the top of

1902
07:44:51.599 --> 07:44:58.360
your head and taken away. As I count down again,

1903
07:44:59.000 --> 07:45:35.040
I'm twenty down to one now, twenty nineteen, eighteen, seventeen, sixteen.

1904
07:45:39.639 --> 07:46:02.880
Fifty fourteeneen.

1905
07:46:00.240 --> 07:46:43.400
To twelve, eleven, ten, nine, eight, seven, six, five.

1906
07:46:48.599 --> 07:46:53.639
Four three.

1907
07:47:03.240 --> 07:47:14.240
Wha breathe.

1908
07:47:19.200 --> 07:47:32.680
Noticing how you feel. How relaxed and calm you physically

1909
07:47:33.720 --> 07:47:47.560
and mentally feel right now, help peaceful your mind feels.

1910
07:47:50.200 --> 07:47:55.400
It feels so nice to just let go, to give

1911
07:47:55.439 --> 07:48:09.240
yourself some space to breathe easily, to think calmly, and

1912
07:48:09.439 --> 07:48:14.560
just to take a break from all that pointless worry

1913
07:48:14.840 --> 07:48:20.040
and concerns about things that you don't need to think

1914
07:48:20.080 --> 07:48:30.959
about right now, because this is your time to let go.

1915
07:48:32.319 --> 07:48:42.080
This is your space to enjoy feeling deeply relaxed, peaceful

1916
07:48:42.200 --> 07:48:49.479
in your mind, relaxed in your body. They can feel

1917
07:48:50.080 --> 07:48:58.639
so good, so nice to just not have to do

1918
07:48:59.360 --> 07:49:10.560
anything to be able to really enjoy that serenity that

1919
07:49:10.759 --> 07:49:18.720
comes of letting go completely, that peacefulness that comes with

1920
07:49:25.479 --> 07:49:36.880
being in this peaceful space. And you can keep this

1921
07:49:37.319 --> 07:49:49.639
sense of calmness for as long as you choose. If

1922
07:49:49.720 --> 07:49:56.599
you choose to drift off into a deep, healing, natural sleep,

1923
07:49:57.919 --> 07:50:04.639
then you can do that. It's completely up to you,

1924
07:50:09.439 --> 07:50:14.119
and you can keep this feeling of calmness physically and

1925
07:50:14.119 --> 07:50:19.720
in your mind for as long as you choose to

1926
07:50:19.919 --> 07:50:35.200
feel completely relaxed, completely relax And I'd like you to

1927
07:50:35.680 --> 07:50:49.560
make up your mind that you're going to relax, and

1928
07:50:49.639 --> 07:50:52.840
I want to explore that with you what it feels

1929
07:50:53.000 --> 07:50:59.799
like when you actually decide that you're going to relax,

1930
07:51:01.479 --> 07:51:08.080
not forcing yourself, but giving yourself that. Guess, it is

1931
07:51:08.159 --> 07:51:13.159
a command, really, isn't it. When you're telling yourself relax

1932
07:51:15.360 --> 07:51:20.599
in a gentle but firm way that only you can

1933
07:51:20.720 --> 07:51:25.599
really tell yourself in that way. You can't really have

1934
07:51:25.720 --> 07:51:29.560
someone else saying to you and now it relax, relax,

1935
07:51:30.200 --> 07:51:33.919
you know, and it needs to be gentle, but you

1936
07:51:34.000 --> 07:51:41.080
can't someone else can't really have the same the same

1937
07:51:41.279 --> 07:51:48.759
kind of influence or power that you have over your

1938
07:51:48.919 --> 07:52:00.159
own physicality, over how you feel, because when you you

1939
07:52:00.319 --> 07:52:07.000
say it to yourself, it means more. It's personal, and

1940
07:52:08.680 --> 07:52:13.880
your brain and your unconscious mind and your body listens

1941
07:52:14.119 --> 07:52:19.680
to what you say. So for example, we'll test it

1942
07:52:19.759 --> 07:52:23.080
out and do a little test doe, little tests along

1943
07:52:23.159 --> 07:52:26.840
the way, and you can get more of an idea

1944
07:52:27.040 --> 07:52:33.159
of the force, a positive force that you can have

1945
07:52:34.560 --> 07:52:40.880
in creating a sense of comfort and relaxation in your

1946
07:52:40.959 --> 07:52:48.159
body and your mind quite quickly just by you telling

1947
07:52:48.240 --> 07:52:58.240
yourself to relax. So I'm going to start by let's

1948
07:52:58.319 --> 07:53:04.240
focus on your hands. So focus on your hands and

1949
07:53:04.400 --> 07:53:09.119
just tell your hands to relax and just say relax.

1950
07:53:10.759 --> 07:53:16.119
As you focus on your hands. You could say my

1951
07:53:16.479 --> 07:53:20.240
hands are relaxed, or I want my hands to relax.

1952
07:53:22.319 --> 07:53:28.080
I think if you actually do it directly by focusing

1953
07:53:28.759 --> 07:53:32.959
and imagining that your hands can hear what you're saying.

1954
07:53:33.119 --> 07:53:36.080
You know, they've got little ears, which is a little weird.

1955
07:53:38.680 --> 07:53:49.639
So talking to your hands and just say relax, medicine

1956
07:53:55.720 --> 07:54:10.799
how your hands start to relax. Now, focus on your

1957
07:54:10.919 --> 07:54:14.959
eyes and tell your eyes to relax. You just say

1958
07:54:15.000 --> 07:54:21.279
in the same word relax and find the right tone

1959
07:54:21.840 --> 07:54:27.799
for you. You know, I might say relax, but you

1960
07:54:28.799 --> 07:54:36.240
you might say relax or relax. You know, you might

1961
07:54:36.319 --> 07:54:42.720
say it differently to yourself, and that's important for you

1962
07:54:43.599 --> 07:54:46.639
to gauge what feels the right for you.

1963
07:54:48.520 --> 07:54:49.599
To just tell your.

1964
07:54:49.599 --> 07:54:55.159
Eyes to relax, whilst focusing on your eyes, your eyelids,

1965
07:54:55.360 --> 07:55:00.680
the muscles around your eyes, your eyebrows, and just tell

1966
07:55:00.799 --> 07:55:35.919
your eyes directly relax. Now. Now, I just did that myself,

1967
07:55:36.279 --> 07:55:46.119
And sometimes you may feel that you need a bit

1968
07:55:46.240 --> 07:55:51.959
more time for the different parts to relax, you know,

1969
07:55:52.040 --> 07:55:56.520
because I start talking again and maybe that part hasn't

1970
07:55:56.639 --> 07:55:59.759
relaxed fully. But what will happen is that We're just

1971
07:56:00.000 --> 07:56:04.599
continue to relax even though I'm talking. And that's happened

1972
07:56:04.720 --> 07:56:11.880
with my eyes. Something else I noticed is when I

1973
07:56:11.959 --> 07:56:16.200
started focusing on my eyes, that actually almost became they

1974
07:56:16.279 --> 07:56:19.040
got worse before they got better in a way. So

1975
07:56:19.360 --> 07:56:22.479
I felt a degree of tension growing in my eyes

1976
07:56:24.119 --> 07:56:28.479
and then disappearing. So I think what that was really

1977
07:56:28.720 --> 07:56:34.599
was just me becoming more aware of the tension that

1978
07:56:34.799 --> 07:56:38.919
was already there that I wasn't. I wasn't focused on

1979
07:56:39.040 --> 07:56:46.560
it before, so I wasn't really acknowledging it or really

1980
07:56:48.200 --> 07:57:02.159
conscious to those feelings. Yeah, eyes still continue to relax,

1981
07:57:02.799 --> 07:57:08.439
as well as my hands. Actually, my hands have got

1982
07:57:08.520 --> 07:57:14.680
a certain kind of energy, like not buzzing, but I

1983
07:57:14.799 --> 07:57:19.880
can kind of feel a degree of energy in my hands.

1984
07:57:23.119 --> 07:57:25.439
Maybe that's where the tension is being released.

1985
07:57:27.279 --> 07:57:28.520
Maybe that's the cause in that.

1986
07:57:35.880 --> 07:57:38.040
The next part, I think we should focus on the

1987
07:57:38.119 --> 07:57:40.560
back of the neck. That's a part which was quite

1988
07:57:40.599 --> 07:57:45.400
often well for me, holds tension. I don't know about

1989
07:57:45.400 --> 07:57:49.720
it for yourself, but I think it's quite a standard

1990
07:57:49.799 --> 07:57:56.880
place where tension is sometimes held. So and I'm doing

1991
07:57:57.200 --> 07:57:59.759
exactly what you're doing as you do it as well,

1992
07:57:59.840 --> 07:58:03.880
So I'm telling my body parts to relax as well.

1993
07:58:04.639 --> 07:58:06.479
So if you tell your neck at the back of

1994
07:58:06.560 --> 07:58:09.159
your neck, focus on the back of your neck, and

1995
07:58:09.360 --> 07:58:16.680
just say relax in your own words, in your own tone,

1996
07:58:17.040 --> 07:58:19.919
in your own voice. You can say out loud, or

1997
07:58:19.959 --> 07:58:24.360
you can just say it to yourself internally. But you're

1998
07:58:24.439 --> 07:58:28.880
focusing and you're saying it literally to the back of

1999
07:58:28.959 --> 07:58:31.840
your neck, as if the back of your neck can

2000
07:58:31.919 --> 07:58:38.639
actually hear what you're saying. So do that now, just

2001
07:58:38.720 --> 07:58:43.119
say relax to the back of your neck, and I'll

2002
07:58:43.159 --> 07:59:24.880
do the same. Now, what I noticed, and you may

2003
07:59:24.959 --> 07:59:30.000
have had similar thing is, even though I was focusing

2004
07:59:30.119 --> 07:59:38.200
on the back of my neck, other parts started to

2005
07:59:41.200 --> 07:59:44.840
I don't know, showed themselves to me or maybe because

2006
07:59:44.880 --> 07:59:47.720
they want to be relaxed as well. But I started

2007
07:59:47.959 --> 07:59:52.040
noticing the feelings in my shoulders, tension in my shoulders,

2008
07:59:52.360 --> 07:59:59.080
and in my upper back. Whether that was because my

2009
07:59:59.560 --> 08:00:03.439
back of my neck was saying, well, I'm pretty much okay.

2010
08:00:05.080 --> 08:00:14.400
It's the other parts that need attention, but my low

2011
08:00:14.400 --> 08:00:18.319
of my back of my neck is still relaxing. But

2012
08:00:18.439 --> 08:00:25.400
I just became more aware of other parts that needed attention. Now,

2013
08:00:25.520 --> 08:00:30.439
this might happen and it's not It doesn't mean that

2014
08:00:30.520 --> 08:00:35.040
it's going wrong. It just means you're being notified with

2015
08:00:36.040 --> 08:00:43.799
more places that also want to feel relaxed. So I'm

2016
08:00:43.840 --> 08:00:48.040
going to focus on my upper back so you can

2017
08:00:48.080 --> 08:00:53.880
do the same, even if you don't have any feelings

2018
08:00:53.959 --> 08:00:58.799
of tension that are obvious in your other back, if

2019
08:00:58.840 --> 08:01:03.680
you just focus on your back and the whole area

2020
08:01:03.880 --> 08:01:05.959
from the shoulder blades down.

2021
08:01:07.560 --> 08:01:08.479
To the middle of your.

2022
08:01:08.439 --> 08:01:12.680
Back and your spine. And with me, it's more the

2023
08:01:12.759 --> 08:01:20.799
shoulder blades the more. Yeah, that's the parts that really

2024
08:01:22.880 --> 08:01:30.319
sort of given me that not that it needs relaxing sounds.

2025
08:01:30.360 --> 08:01:33.759
Gonna ask that mad to relax, and you can do

2026
08:01:33.880 --> 08:02:00.439
the same. Now, relax up the back. There's something strange

2027
08:02:00.479 --> 08:02:04.200
happened there, And this often happens.

2028
08:02:04.279 --> 08:02:05.159
I've been doing this for.

2029
08:02:08.080 --> 08:02:14.799
Sixteen years or something, and often I'm one surprised but

2030
08:02:15.479 --> 08:02:21.919
amazed really that there can be a feeling. So when

2031
08:02:21.959 --> 08:02:25.240
I was focusing on the back of my neck, my

2032
08:02:25.400 --> 08:02:30.119
upper back was starting to feel quite stressed and in

2033
08:02:30.360 --> 08:02:35.840
need of attention. As soon as I started talking to

2034
08:02:36.000 --> 08:02:40.680
you about my upper back and talking about, you know,

2035
08:02:41.200 --> 08:02:46.159
getting ready to ask the upper back to relax, why,

2036
08:02:46.279 --> 08:02:51.919
the back already started to relax. It's almost as if

2037
08:02:51.959 --> 08:02:57.599
it doesn't need to hear the words, just needs intention,

2038
08:03:02.400 --> 08:03:14.400
just needs to be noticed. That is something that often

2039
08:03:14.599 --> 08:03:21.599
happens in this type of situation is when you start

2040
08:03:22.680 --> 08:03:27.680
to relax a couple of parts of your body, as

2041
08:03:27.720 --> 08:03:34.119
we've done with our hands, our eyes and eyelids, and

2042
08:03:34.400 --> 08:03:43.119
now back of the neck, top of the back, up

2043
08:03:43.200 --> 08:03:46.599
the back, the rest of the body seems to just

2044
08:03:48.000 --> 08:03:57.840
take notice and decide in its own way to start relaxing.

2045
08:03:59.599 --> 08:04:05.040
Other parts of your body start to just become looser.

2046
08:04:09.799 --> 08:04:12.599
I suppose it's kind of like a bit of an avalanche,

2047
08:04:12.799 --> 08:04:17.880
you know, the little ball starts rolling before you know it.

2048
08:04:18.000 --> 08:04:21.240
The whole of your body is completely relaxed and can't

2049
08:04:30.360 --> 08:04:37.959
And if you focus on your face, you focus on

2050
08:04:38.040 --> 08:04:46.720
your eyes, your eyelids, your eyebrows, and the muscles around

2051
08:04:46.759 --> 08:04:56.319
your eyes. Maybe you start to notice that your forehead

2052
08:04:56.599 --> 08:05:01.240
is more relaxed than it was. Maybe your face is

2053
08:05:01.360 --> 08:05:08.040
more relaxed. I would say, my entire face is a

2054
08:05:08.159 --> 08:05:09.720
lot more relaxed than it was.

2055
08:05:21.040 --> 08:05:21.560
So you're going to.

2056
08:05:21.599 --> 08:05:29.240
Focus now on your shoulders again, just like before. Just

2057
08:05:29.400 --> 08:05:33.400
tell your shoulders and you can do them individually. You

2058
08:05:33.479 --> 08:05:37.279
can do the right shoulder and left shoulder. I just

2059
08:05:37.439 --> 08:05:41.639
generally do both at the same time, and just tell

2060
08:05:42.000 --> 08:05:45.000
your shoulders as you focus on them in your mind,

2061
08:05:46.360 --> 08:05:51.279
focus on them how they feel. Maybe you can see

2062
08:05:51.400 --> 08:05:58.319
them in your mind's eye. Just tell your shoulders.

2063
08:06:01.479 --> 08:06:02.599
To relax.

2064
08:06:39.799 --> 08:06:56.080
As nice as they relax. But I didn't notice, especially

2065
08:06:56.159 --> 08:07:02.560
with my back, is the connection between the different parts

2066
08:07:04.080 --> 08:07:13.840
the back, the shoulders, the neck being all connected and

2067
08:07:14.080 --> 08:07:20.560
being such a large part of your body, it's always

2068
08:07:20.680 --> 08:07:29.279
hard to separate them from each other. My lower back

2069
08:07:29.400 --> 08:07:31.119
is starting to relax on its own.

2070
08:07:37.360 --> 08:07:38.479
Maybe I'm going too.

2071
08:07:38.479 --> 08:07:44.439
Slow, and that could be an issue because we all

2072
08:07:44.560 --> 08:07:50.919
go at different speeds. And the idea at the beginning

2073
08:07:51.000 --> 08:07:53.319
of this recording was for you to be able to

2074
08:07:53.599 --> 08:08:09.959
just say to yourself, relax without focusing on any particular

2075
08:08:10.159 --> 08:08:15.919
part of your body. Because when you know that tearing

2076
08:08:16.040 --> 08:08:28.159
your hands to relax and your hand relax, you tell

2077
08:08:28.240 --> 08:08:35.240
your eyelids and your eyes and muscles around your eyes

2078
08:08:36.560 --> 08:08:50.279
and your eyebrows to relax and they relax. You tell

2079
08:08:50.520 --> 08:09:10.360
the back of your neck to relax and relaxes. You

2080
08:09:10.520 --> 08:09:37.799
tell your upper back to relax, and the relaxes. You

2081
08:09:37.959 --> 08:09:39.720
tell your shoulders.

2082
08:09:41.040 --> 08:09:53.680
To relax, and they relax.

2083
08:09:59.560 --> 08:09:59.959
Mm hmm.

2084
08:10:16.880 --> 08:10:20.959
You told your hands to relax, they relaxed and they

2085
08:10:21.080 --> 08:10:34.680
continued to relax. When you told your eyelids, the muscles

2086
08:10:34.720 --> 08:10:45.240
around your eyes, your eyebrows, to relax, they relaxed and

2087
08:10:45.520 --> 08:10:56.720
continue to relax. When you told the back of your neck,

2088
08:10:58.080 --> 08:11:03.840
focused on the back of your neck and told it

2089
08:11:04.000 --> 08:11:23.520
to relax, it relaxed and continued to relax. When you

2090
08:11:23.680 --> 08:11:33.799
told your ulpa back to relax, it relaxed and continued

2091
08:11:36.319 --> 08:11:50.119
to relax. That's with your shoulders. You told your shoulders

2092
08:11:50.200 --> 08:11:59.959
to relax, and your shoulders relaxed and continued m hmm

2093
08:12:02.840 --> 08:12:03.520
to relax.

2094
08:12:09.200 --> 08:12:14.159
And it's not just that, it's.

2095
08:12:16.840 --> 08:12:21.240
That the rest of your body has also been listening,

2096
08:12:22.959 --> 08:12:29.040
and their relaxation has been spread in So from your eyes,

2097
08:12:29.400 --> 08:12:36.759
the relaxation spread to your forehead, round your face, into

2098
08:12:36.880 --> 08:12:50.720
your skin, into your jaw, into the fronts and sides

2099
08:12:50.799 --> 08:12:55.400
of your neck, or way down your chest and stop.

2100
08:13:02.279 --> 08:13:05.240
Your relaxed hands and shoulders.

2101
08:13:06.680 --> 08:13:09.400
Meets up through your arms.

2102
08:13:10.119 --> 08:13:22.159
Relaxing forearms, your upper arms, elbows, your wrists, let you

2103
08:13:22.279 --> 08:13:38.680
go get a lower bag, your hips, buttons growing, or

2104
08:13:38.919 --> 08:13:47.639
just start to relax or continue even more comfort spreading

2105
08:13:47.759 --> 08:13:49.040
through your legs.

2106
08:13:53.840 --> 08:13:56.040
All the way down to your.

2107
08:13:56.000 --> 08:14:05.799
Ankles, the tops of your feet, the sight of your feet,

2108
08:14:07.639 --> 08:14:18.520
and the bottoms of your feet, relaxing into your toes.

2109
08:14:22.319 --> 08:14:47.159
Each tone relaxing come, and as your body relaxes more,

2110
08:14:47.720 --> 08:15:14.040
your mind becomes slower, peaceful, to the point where if

2111
08:15:14.360 --> 08:15:26.279
you choose to fall asleep, you can easy do that,

2112
08:15:31.959 --> 08:15:41.959
easy drift the way because there's nothing going on in

2113
08:15:42.080 --> 08:16:03.159
your mind. Your brain is peaceful, your body continues to relax,

2114
08:16:26.880 --> 08:16:32.919
and with that connection between your body relaxing, the word

2115
08:16:34.240 --> 08:16:46.680
do you say to yourself relax means that you don't

2116
08:16:46.919 --> 08:16:53.360
need to focus on just one part. You can just

2117
08:16:53.599 --> 08:17:11.200
focus on your entire body, saying the powerful word whoas

2118
08:17:20.959 --> 08:17:36.599
and of those familiar sensations of comfort spreading throughout your body,

2119
08:17:42.040 --> 08:17:44.360
listening and calming.

2120
08:17:46.319 --> 08:17:47.680
And heathing.

2121
08:17:51.279 --> 08:18:02.720
Every part to your body, heathing more relaxed.

2122
08:18:17.360 --> 08:18:20.799
So all we need to do from now one is

2123
08:18:21.040 --> 08:18:24.040
just tell your something.

2124
08:18:27.520 --> 08:18:58.279
Relax, sir, eating completely out for the boy, sir, relaxed.

2125
08:19:01.880 --> 08:20:04.240
Starting now with number twenty nineteen, eighteen, seventeen, sixteen, fifty

2126
08:20:26.799 --> 08:20:58.400
forty thirty.

2127
08:21:32.599 --> 08:24:13.799
Well USU.

2128
08:25:58.159 --> 08:30:03.400
Eight ulus USU why.

2129
08:31:04.240 --> 08:32:52.279
Us one.

2130
08:32:58.240 --> 08:33:25.880
Two, counting down from ten to one, ten nine, eight, seven, six, five, four.

2131
08:33:28.560 --> 08:33:32.159
Three two.

2132
08:33:34.599 --> 08:33:34.840
One.

2133
08:33:41.840 --> 08:33:44.759
And maybe that was a bit too quick in order

2134
08:33:44.840 --> 08:33:48.720
to relax. Maybe it's a bit too fast for you

2135
08:33:49.080 --> 08:33:58.759
to notice the calming of your body, maybe even a

2136
08:33:58.840 --> 08:34:02.639
little bit of pressure, like you're count it down from

2137
08:34:02.720 --> 08:34:05.400
ten to one. What do you expect me to do? Man,

2138
08:34:06.360 --> 08:34:10.040
expect me just to go with floppy just because you're

2139
08:34:10.119 --> 08:34:11.080
counting down.

2140
08:34:15.279 --> 08:34:15.439
Too.

2141
08:34:16.479 --> 08:34:19.759
If you try it again, but this time, I'll go

2142
08:34:19.959 --> 08:34:27.279
this slower this time, and you focus on the whole

2143
08:34:27.400 --> 08:34:33.639
of your body before we focus on your legs. Just

2144
08:34:33.919 --> 08:34:43.880
notice how your body does start to feel more relaxed

2145
08:34:48.639 --> 08:35:23.479
with every number that I count down ten nine, eight, seven, six,

2146
08:35:31.919 --> 08:36:40.880
five four three two one, And just notice how how

2147
08:36:40.959 --> 08:36:51.040
you feel, generally, how your body feels. It's not necessarily

2148
08:36:51.119 --> 08:37:01.520
even about counting down from ten to one. It's that

2149
08:37:01.799 --> 08:37:21.479
space that you have, that space between being active physically

2150
08:37:21.720 --> 08:37:31.279
or mentally, just sitting or lying down, just being there,

2151
08:37:32.040 --> 08:37:37.479
not doing anything, not saying anything, not needing to think

2152
08:37:37.599 --> 08:37:43.520
about anything. So it opens up a space, you know,

2153
08:37:43.680 --> 08:37:53.040
a bit of a space, the gap. And the more

2154
08:37:54.319 --> 08:37:57.520
I cam down from the tent to one, the bigger

2155
08:37:57.599 --> 08:38:06.720
that gap becomes. So there's that gap of calmness, of

2156
08:38:06.880 --> 08:38:15.840
comfort and relaxation. It's a nice feeling.

2157
08:38:19.279 --> 08:38:19.479
Yeah.

2158
08:38:21.400 --> 08:38:30.080
And it moves those stresses or discomforts physically or emotionally,

2159
08:38:30.799 --> 08:38:41.520
moves them away. Allows you.

2160
08:38:44.240 --> 08:38:44.759
To just.

2161
08:38:47.720 --> 08:38:54.479
Slow down, someone to count again from ten down to one,

2162
08:38:54.880 --> 08:39:05.119
and notice that gap widening, the gap. And as it widens,

2163
08:39:05.200 --> 08:39:11.560
it's almost like the stress of attention falls into the gap.

2164
08:39:25.040 --> 08:40:21.080
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2165
08:40:32.200 --> 08:41:07.880
four three two.

2166
08:41:26.080 --> 08:41:26.319
One.

2167
08:41:37.840 --> 08:41:42.240
And how does your body feel.

2168
08:41:44.200 --> 08:41:44.360
Now?

2169
08:41:57.080 --> 08:42:09.720
Can you notice that you feeling calma? Do you feeling

2170
08:42:12.080 --> 08:42:39.479
more relaxed? As we now focus on your legs, just

2171
08:42:39.639 --> 08:43:01.000
your legs. We're just gonna start with focusing on your thighs.

2172
08:43:15.840 --> 08:43:19.799
Of course, it's not the most exciting thing to be

2173
08:43:19.919 --> 08:43:27.119
doing because I'm sure like most of your body is

2174
08:43:27.240 --> 08:43:39.560
not not going on right now. Just focusing on the

2175
08:43:39.680 --> 08:43:45.720
whole of your thighs, the tops of your thighs, the

2176
08:43:46.040 --> 08:43:52.680
sides of your thighs, the bottoms of your thighs, your

2177
08:43:52.799 --> 08:43:58.119
outer thighs, and your inner thighs. Basically the whole of

2178
08:43:58.159 --> 08:44:06.000
your thigh that leads into your hip and it goes

2179
08:44:07.040 --> 08:44:17.119
down to your knee joints. Now, this is a big area.

2180
08:44:21.599 --> 08:44:26.560
It's a very heavy area. It's very strong, probably the

2181
08:44:26.680 --> 08:44:41.360
strongest muscles in your body or in your thighs. But

2182
08:44:41.400 --> 08:44:49.000
I don't think we perhaps will give enough attention to

2183
08:44:49.240 --> 08:45:02.959
our thighs. Perhaps we don't acknowledge how important our thighs

2184
08:45:03.200 --> 08:45:23.000
are to our lives, how much they actually do for

2185
08:45:23.159 --> 08:45:37.200
us all through our lives. And it may seem sound

2186
08:45:37.279 --> 08:45:42.919
really weird, but I think that all of our body parts,

2187
08:45:45.840 --> 08:45:54.119
especially our thighs, need some TLC, a bit of love shown,

2188
08:45:55.119 --> 08:46:13.319
a bit of acknowledgement, thank you, gratitude for what our

2189
08:46:13.479 --> 08:46:22.799
figs do for us. And I know this may sound

2190
08:46:22.880 --> 08:46:29.240
a bit strange. Maybe you think, why am I? Surely

2191
08:46:29.319 --> 08:46:32.720
I should be in the garden hugging a tree or something.

2192
08:46:34.360 --> 08:46:39.720
Wow, it's hard to set.

2193
08:46:39.560 --> 08:46:42.720
A microphone up on a tree. That's why I'm doing

2194
08:46:42.759 --> 08:46:45.439
this indoors. Otherwise I would be outside hugging a tree.

2195
08:46:46.599 --> 08:46:55.360
Now I can't see the television from the tree. If

2196
08:46:55.400 --> 08:47:00.000
you move down to your knees, gain such an important

2197
08:47:00.279 --> 08:47:09.319
a part. And I think we don't necessarily I'll speak

2198
08:47:09.400 --> 08:47:16.720
for myself here, I don't necessarily appreciate all that my

2199
08:47:16.919 --> 08:47:22.080
needs do for me. Until I have a problem with

2200
08:47:22.200 --> 08:47:27.279
my knee. It's occasionally if I ever maybe i'll bash it,

2201
08:47:27.639 --> 08:47:33.479
or it's aching for some reason. It's then that I

2202
08:47:33.639 --> 08:47:39.119
realize how much it does. You know, the benefit of

2203
08:47:39.240 --> 08:47:46.680
being able to use my legs without any kind of

2204
08:47:46.840 --> 08:47:55.200
physical discomfort is a beautiful thing that's possibly not appreciated

2205
08:47:55.319 --> 08:48:06.360
until it's temporarily removed. You know that's comfort. But as

2206
08:48:06.400 --> 08:48:11.759
you focus on your knees, regardless of how your knees feel,

2207
08:48:14.840 --> 08:48:20.560
you can have that sense of gratitude and love to

2208
08:48:20.680 --> 08:48:33.479
your knees for all that they do for you. You

2209
08:48:33.560 --> 08:48:38.040
can still have that attention on your thighs. Maybe notice

2210
08:48:38.119 --> 08:48:47.560
how your thighs feel, Maybe notice that they are relaxing

2211
08:48:50.200 --> 08:49:03.159
more deeply as you folk. Because now on the bottoms

2212
08:49:03.200 --> 08:49:07.639
of your legs, your shins and your calf muscles, the

2213
08:49:07.759 --> 08:49:15.400
bones between your knees and your feet incorporates, and the

2214
08:49:15.520 --> 08:49:28.159
course your ankles so important. Anyone that's had even like

2215
08:49:28.319 --> 08:49:35.200
the slightest sprain of an ankle knows how how much

2216
08:49:35.360 --> 08:49:45.200
we take our ankles for granted. And it's kind of

2217
08:49:45.279 --> 08:49:50.639
strange in a way when you think that. You know, logically,

2218
08:49:51.000 --> 08:49:54.080
our wrists are a lot thinner than the rest of

2219
08:49:54.159 --> 08:49:58.840
our arms. Which is okay, it doesn't. I can't see

2220
08:49:58.840 --> 08:50:02.360
any problem with that because we're just picking stuff up.

2221
08:50:03.959 --> 08:50:10.119
Our ankles so much thinner than the rest of our legs,

2222
08:50:16.560 --> 08:50:21.000
and from a physics perspective or logical even it doesn't

2223
08:50:21.040 --> 08:50:27.040
really make sense that all this weight would ultimately be

2224
08:50:28.159 --> 08:50:38.159
resting on your ankles then leading to your feet, that

2225
08:50:38.759 --> 08:50:47.720
thin area, thin bone. Yeah, it does so much great work.

2226
08:50:49.880 --> 08:50:59.400
Supports us, supports our body for a lifetime, helps us

2227
08:51:00.119 --> 08:51:09.439
to balance, helps you to get around and be mobile.

2228
08:51:15.759 --> 08:51:23.560
And there's the calf muscles. Of course, when I was younger,

2229
08:51:23.959 --> 08:51:27.279
I couldn't see the point in calf muscles. Didn't seem

2230
08:51:27.279 --> 08:51:32.360
to do anything. Okay, if I walked around on tiptoes,

2231
08:51:33.200 --> 08:51:37.000
then my calf muscles get some work. But of course

2232
08:51:37.080 --> 08:51:41.200
that's not true. The calf muscles are being used whenever

2233
08:51:41.319 --> 08:51:53.200
we use the legs and your shins there to protect

2234
08:51:55.200 --> 08:52:03.840
your lower legs, shaped in a way almost as a

2235
08:52:03.919 --> 08:52:16.200
protector for the bone, leading of course to your ankles

2236
08:52:19.599 --> 08:52:26.680
and your feet. We're not going to focus on your feet.

2237
08:52:26.759 --> 08:52:31.159
We're just going to focus on the legs. And I realize,

2238
08:52:33.200 --> 08:52:37.080
and now that I've mentioned your feet, you probably focuses

2239
08:52:37.360 --> 08:52:40.439
on them anyway, So maybe I should focus on your

2240
08:52:40.479 --> 08:52:46.319
feet a little bit. You can have them in your

2241
08:52:46.360 --> 08:52:52.759
awareness the same as you have your thighs in your awareness.

2242
08:52:53.599 --> 08:52:57.520
Even though we haven't been focusing on your thighs a

2243
08:52:57.639 --> 08:53:08.720
few minutes and be focusing on your ankles, there's still

2244
08:53:08.799 --> 08:53:23.880
that sensation of comfort in your thighs, and there's that

2245
08:53:24.319 --> 08:53:34.360
movement of energy because the thighs hold lots of different sensations.

2246
08:53:35.840 --> 08:53:40.680
Of course, there's the muscles, the big straw muscles that

2247
08:53:40.840 --> 08:53:53.680
we have in our thighs. But the skin on the

2248
08:53:53.799 --> 08:53:59.279
outside of the thighs, as in the outside of all

2249
08:53:59.360 --> 08:54:08.200
of our body, can be very sensitive, sensitive to the touch,

2250
08:54:10.959 --> 08:54:24.319
sensitive to temperature, and inside your thighs the bones, there's

2251
08:54:25.360 --> 08:54:30.479
the muscle, there's the blood, vessels, the arch trees, all

2252
08:54:30.639 --> 08:54:40.040
this stuff that's inside your thighs. I guess sometimes it'd

2253
08:54:40.080 --> 08:54:44.200
be nice if you could actually put your fingers inside

2254
08:54:44.279 --> 08:54:49.599
your thighs and a message. So if you can message

2255
08:54:49.639 --> 08:54:52.799
on the outside, of course, but to be able to

2256
08:54:52.880 --> 08:54:56.200
get deep into the muscles, to be able to just

2257
08:54:56.520 --> 08:55:03.040
message inside your thighs, message in the bones of your leg,

2258
08:55:05.240 --> 08:55:15.119
message in or the veins, and just gently healing your thives,

2259
08:55:19.040 --> 08:55:24.240
and you can move down message and inside your knees,

2260
08:55:25.720 --> 08:55:32.520
just message in those bones, but with healing fingertips, spreading

2261
08:55:32.639 --> 08:55:38.360
that healing energy deep into the choice of your knees.

2262
08:55:43.799 --> 08:55:47.520
Of course, there's the back of your your knee, you know,

2263
08:55:47.639 --> 08:55:53.599
the inside crease where your knee is. It's a really

2264
08:55:53.840 --> 08:55:59.720
sensitive area. Really, it feels very nice when you stroke it.

2265
08:56:01.119 --> 08:56:04.479
That might be because it's an area that's not really

2266
08:56:04.680 --> 08:56:11.159
touched very often. It's almost like a hidden part, a

2267
08:56:11.479 --> 08:56:18.200
crease in your legs. It's almost it's like a part

2268
08:56:18.319 --> 08:56:23.200
that has a sensitivity, which is a little bit different.

2269
08:56:31.040 --> 08:56:40.959
Of course, it's protected by your legs. So you can

2270
08:56:41.000 --> 08:56:46.360
imagine putting your fingers into that crease in your legs.

2271
08:56:52.159 --> 08:56:55.759
Folded in between your legs, you can just message with

2272
08:56:55.880 --> 08:57:02.799
your fingertips. Imagine your fingertips going into side massage in

2273
08:57:02.959 --> 08:57:12.439
the muscle tissue. You can of course field the bones

2274
08:57:12.919 --> 08:57:24.840
of your knees, healing through your fingertips, and then as

2275
08:57:24.880 --> 08:57:30.560
you go down to your calf muscles, and that's the

2276
08:57:30.639 --> 08:57:34.119
part I'd like to be able to really put my

2277
08:57:34.279 --> 08:57:43.080
fingertips deep inside my calf muscles massage in every single

2278
08:57:44.080 --> 08:57:55.720
tissue of that muscle, healing every part, and then doing

2279
08:57:55.799 --> 08:58:03.240
the same for my shins a massage and gently stroking

2280
08:58:03.439 --> 08:58:11.400
the bones, gently stroking them, healing and loving way, because

2281
08:58:11.439 --> 08:58:17.880
they deserve to be treated as the precious bones.

2282
08:58:17.560 --> 08:58:18.040
That they are.

2283
08:58:19.639 --> 08:58:22.880
Our legs are so precious as in all the other

2284
08:58:23.000 --> 08:58:31.119
parts of our body, the more precious of amyture on

2285
08:58:31.279 --> 08:58:46.959
the planet. When when you start to think about the

2286
08:58:47.200 --> 08:58:55.759
legs in this way, it can change your perspective.

2287
08:58:58.479 --> 08:58:59.759
It might sound a bit.

2288
08:59:02.680 --> 08:59:06.959
A bit silly to start with the idea of having

2289
08:59:07.840 --> 08:59:17.840
love for your legs, showing appreciation for your thighs, wanting

2290
08:59:18.000 --> 08:59:21.880
to be able to put your hands in your thighs

2291
08:59:23.840 --> 08:59:30.319
the message the muscles and the bones, and to get

2292
08:59:30.360 --> 08:59:38.599
your fingers deep in there, releasing all tension, just to

2293
08:59:38.799 --> 08:59:48.400
show how much you care about your legs and much.

2294
08:59:48.319 --> 08:59:51.720
You care for what your legs do for.

2295
08:59:51.799 --> 09:00:05.400
You regularly, your knees, your calves, your ank the strength

2296
09:00:05.560 --> 09:00:13.639
of your ankles, considering how thin they are compared to

2297
09:00:13.759 --> 09:00:20.319
the rest of your legs, especially your thighs, yet this

2298
09:00:20.599 --> 09:00:32.880
so strong, so flexible, absolutely amazing things. Your ankles are

2299
09:00:36.720 --> 09:00:41.840
truly a gift because of what they do for you,

2300
09:00:47.279 --> 09:00:54.240
supporting all that weight regardless of how what weight you are,

2301
09:00:55.439 --> 09:01:00.319
even if you're only eight stone, still a lot of

2302
09:01:00.439 --> 09:01:07.439
weight for these little ankles. Now I'm a lot heavier

2303
09:01:07.520 --> 09:01:17.200
than each sting double that. Yet my ankles support my

2304
09:01:17.319 --> 09:01:24.599
body all the time. Whether they do give off a

2305
09:01:24.759 --> 09:01:30.119
sigh of relief when I sit down, that's in fact

2306
09:01:30.159 --> 09:01:37.720
my whole legs though my feet feet also go real

2307
09:01:39.119 --> 09:01:39.959
my toes clap.

2308
09:01:41.200 --> 09:01:41.919
I'm so happy.

2309
09:02:01.720 --> 09:02:12.119
Your legs really are amazing, and I talking about talking

2310
09:02:12.159 --> 09:02:17.680
about your legs is probably possibly one of the most

2311
09:02:18.599 --> 09:02:26.159
most boring things you've ever heard anyone say. Possibly you're

2312
09:02:26.240 --> 09:02:33.080
boring or not. Everything I said is true. Your legs

2313
09:02:33.720 --> 09:02:53.279
are amazing. Your legs deserve not just respect, but they

2314
09:02:53.400 --> 09:03:05.959
deserve to relax deeply. They deserve to take some time

2315
09:03:06.080 --> 09:03:29.759
out of the day to just let go completely. Your

2316
09:03:29.919 --> 09:03:47.720
legs really can relax. And because the legs are so

2317
09:03:48.759 --> 09:03:53.200
such a most you know, very important part of your

2318
09:03:53.240 --> 09:03:57.080
body and your relax your legs, the rest of your

2319
09:03:57.119 --> 09:04:16.680
body also really follows in that journey of comfort. I

2320
09:04:16.759 --> 09:04:21.919
can feel it in my hips. My hips feel really loose,

2321
09:04:25.200 --> 09:04:26.080
and also.

2322
09:04:25.919 --> 09:04:27.040
My lighter back as well.

2323
09:04:29.080 --> 09:04:34.799
My lighter back really feels it feels stretched, even though

2324
09:04:34.840 --> 09:04:38.479
I'm just sitting in a chair and there's no stretching

2325
09:04:41.159 --> 09:04:44.360
as far as I'm aware that I'm doing. It's almost

2326
09:04:44.400 --> 09:04:48.159
as if the muscles are just relaxed so much that

2327
09:04:48.319 --> 09:04:55.360
there is a natural stretch as the tension has reduced

2328
09:04:56.799 --> 09:05:15.360
a lot. And I'm now going to count down from

2329
09:05:16.040 --> 09:05:25.080
ten downs of one, and you can continue to fill

2330
09:05:26.880 --> 09:05:47.720
wonderfully relaxed ten nine, eight, seven, six.

2331
09:05:50.520 --> 09:05:51.080
Five.

2332
09:05:55.479 --> 09:06:08.519
Four three, Joe, Why.

2333
09:06:14.400 --> 09:06:26.319
Relaxed? So I'm just going to count down from five

2334
09:06:26.480 --> 09:06:30.680
down to one, and as a countdown, if you just

2335
09:06:30.800 --> 09:06:38.639
focus on the numbers, just the numbers counting down, and

2336
09:06:38.839 --> 09:06:48.040
notice how you feel in this moment as you hear

2337
09:06:48.120 --> 09:06:55.720
the numbers counting down, knowing that those numbers counting down

2338
09:06:55.879 --> 09:07:05.839
represent you feeling calmer, not just in your body, but

2339
09:07:06.040 --> 09:07:14.120
also relaxing your mind. I'll just notice how you feel.

2340
09:07:15.000 --> 09:07:20.959
There's nothing to do, there's nothing to say, there's nothing

2341
09:07:21.080 --> 09:07:47.319
to think about, starting with number five four three.

2342
09:07:57.680 --> 09:08:04.120
Two one.

2343
09:08:13.559 --> 09:08:26.000
And as you notice the gradual letting go the tension

2344
09:08:26.239 --> 09:08:33.360
in your body, you may also begin to notice and

2345
09:08:33.519 --> 09:08:42.519
be aware of how your mind is starting to slow down.

2346
09:08:45.000 --> 09:08:51.360
This is just a natural thing that happens. It's not

2347
09:08:51.599 --> 09:08:56.760
really a special procedure. It's just natural because as your

2348
09:08:58.080 --> 09:09:03.879
body relaxes, your mind and also starts to relax, and

2349
09:09:04.000 --> 09:09:07.480
the more your mind relaxes, the more your body relaxes.

2350
09:09:07.639 --> 09:09:18.120
It's just a continuous circle of relaxation. And there's that

2351
09:09:19.440 --> 09:09:27.279
calmness that comes from relative quietness. You know, even even

2352
09:09:27.319 --> 09:09:34.279
if there's background sounds either your side, online, it's still

2353
09:09:34.800 --> 09:09:40.040
going to be quite calm. You know, you haven't got

2354
09:09:40.080 --> 09:09:45.239
the television on, there's no music in the background, unless

2355
09:09:45.279 --> 09:09:52.720
you're listening to the recorded with music. Of course, you're

2356
09:09:52.879 --> 09:09:55.000
very likely not going to be sitting in a room

2357
09:09:55.040 --> 09:09:59.599
with other people. Of course you might be, but generally

2358
09:10:00.680 --> 09:10:02.919
more ideal if you can do this on your own,

2359
09:10:04.639 --> 09:10:14.680
so no distractions, and when you stop thinking about stuff,

2360
09:10:21.279 --> 09:10:31.559
relaxation automatically rises, a sense of comfort starts to grow,

2361
09:10:36.040 --> 09:10:42.720
and without trying to build it up into something fantastical,

2362
09:10:46.559 --> 09:10:55.239
something magical, this is just a natural process, something that's

2363
09:10:56.480 --> 09:11:05.360
easy to accomplish. In fact, it's almost you know, the

2364
09:11:05.720 --> 09:11:12.400
sense of relaxing completely happens really when you put no

2365
09:11:12.599 --> 09:11:17.160
effort into it. It's not something that you can really force.

2366
09:11:19.760 --> 09:11:29.160
It's something that happens naturally and part of the process

2367
09:11:29.559 --> 09:11:40.760
of this recording and others is simply two. Allow you

2368
09:11:43.160 --> 09:11:50.519
to take advantage of this space this time.

2369
09:11:53.480 --> 09:11:54.040
It's just.

2370
09:11:58.199 --> 09:12:05.760
Let go, to just be here, to be in tune

2371
09:12:09.440 --> 09:12:20.919
with how you feel, yet with the intention one of

2372
09:12:21.120 --> 09:12:32.199
wanting to relax deeply and maybe even to fall asleep,

2373
09:12:33.400 --> 09:12:38.559
depending on what it is that you wish for yourself

2374
09:12:40.319 --> 09:12:55.400
in this moment. As we know, relaxing is the majority

2375
09:12:56.639 --> 09:13:01.080
of the process of falling asleep. Yeah, to fall asleep

2376
09:13:01.160 --> 09:13:07.919
part is a tiny bit at the end. The deeper

2377
09:13:09.239 --> 09:13:31.680
relaxed you become, the easier you find yourself drifting. You

2378
09:13:31.800 --> 09:13:38.800
can also if you choose stay focused on my voice

2379
09:13:40.559 --> 09:14:12.000
and really enjoy the process, gradually relaxing each muscle in

2380
09:14:12.199 --> 09:14:39.480
your body effortlessly and just observing the sensation I'm letting

2381
09:14:39.680 --> 09:14:56.519
go completely this time on an account from six down

2382
09:14:56.639 --> 09:15:08.959
to one, and you can notice your mind calming down

2383
09:15:09.400 --> 09:15:22.639
more with each number. You hear me say, naturally feeling

2384
09:15:24.720 --> 09:16:04.400
calm and slow to beeaceful, six, five.

2385
09:16:24.160 --> 09:18:03.639
Four, three, what.

2386
09:18:24.919 --> 09:18:38.239
Being aware? How you mind to slow right down, sinking

2387
09:18:40.839 --> 09:19:01.160
deeply into relaxation, and as your foot on your mind,

2388
09:19:05.000 --> 09:19:14.519
they notice that there's some thoughts still there, maybe some

2389
09:19:14.839 --> 09:19:24.199
stubborn thoughts that for some reason perhaps need your attention.

2390
09:19:31.120 --> 09:19:32.519
That's what you can do is.

2391
09:19:38.040 --> 09:19:45.800
Send love to those thoughts. Sprinkle those thoughts.

2392
09:19:50.000 --> 09:19:50.800
With love.

2393
09:19:52.480 --> 09:19:58.440
All petals from a flower. Just sprinkle over them, petals

2394
09:19:58.519 --> 09:20:05.720
filled with love towards those thoughts to let those thoughts

2395
09:20:05.959 --> 09:20:12.440
know that you're not abandoned. The number we just need

2396
09:20:12.599 --> 09:20:22.279
them to require them to just calm down, slow down,

2397
09:20:24.680 --> 09:20:39.480
quiet down, and now so as you focus on those

2398
09:20:40.239 --> 09:20:41.360
remaining thoughts.

2399
09:20:42.639 --> 09:20:44.800
As a count down this time from.

2400
09:20:44.800 --> 09:20:53.680
Seven down to one. With each number, just imagine sprinkling

2401
09:20:54.480 --> 09:21:09.120
those flower petals of love, kindness, gratitude over those thoughts,

2402
09:21:14.199 --> 09:21:20.400
which will allow them to just not away and relaxed deeply.

2403
09:21:24.599 --> 09:21:25.839
A very number.

2404
09:21:31.440 --> 09:21:48.760
Those thoughts will become more and more relaxed. Starting with

2405
09:21:49.040 --> 09:22:09.720
number seven, six.

2406
09:22:27.319 --> 09:23:00.239
Five four, I.

2407
09:23:06.839 --> 09:24:00.319
Say, what h.

2408
09:24:15.959 --> 09:24:22.080
As you? Now? That is how.

2409
09:24:23.599 --> 09:24:47.199
Relaxed your feeling in your body? Looking to focus on

2410
09:24:47.360 --> 09:24:56.959
your hands is the more relaxed you hands.

2411
09:24:56.680 --> 09:25:02.879
Are, the more as your body and mind not.

2412
09:25:18.160 --> 09:25:29.760
Yes, you focus on your hands and your fingers. There's

2413
09:25:29.839 --> 09:25:35.120
nothing needed to be done. There's no clenching of fists

2414
09:25:35.480 --> 09:25:38.919
or dancing the fingers or anything about that.

2415
09:25:40.199 --> 09:25:41.680
Mm hm hm.

2416
09:25:46.360 --> 09:26:00.120
It's just noticing and focusing on your hands, notice and

2417
09:26:00.360 --> 09:26:25.400
merely feel. It is the more relaxed Joannes feel, the

2418
09:26:25.680 --> 09:26:35.080
corm your mind feels, and the more comforts you feel

2419
09:26:37.360 --> 09:26:38.639
around your body.

2420
09:26:44.559 --> 09:26:47.680
See may.

2421
09:26:50.000 --> 09:26:55.199
Have already.

2422
09:26:57.400 --> 09:26:58.319
The tict.

2423
09:27:02.319 --> 09:27:37.160
You of mind is starting to dread. You said, just

2424
09:27:37.360 --> 09:27:46.480
on your hands and fingers, allowing.

2425
09:27:46.519 --> 09:27:48.440
Them cheat.

2426
09:27:50.199 --> 09:28:01.199
The experience who you're teaching of that relaxation in your

2427
09:28:01.360 --> 09:28:20.160
hands and fingers, more and more relaxed, feached number.

2428
09:28:27.720 --> 09:28:31.720
From eight down to one.

2429
09:28:37.120 --> 09:28:48.959
Almost feel that healing, relaxing energy spreading into your hands

2430
09:28:50.000 --> 09:29:08.720
and fingers, becoming year olds, each number.

2431
09:29:15.279 --> 09:29:29.400
Coming down eight down to one, to drift him, to

2432
09:29:29.519 --> 09:29:30.279
drift him.

2433
09:29:30.160 --> 09:29:36.440
Again, started with.

2434
09:29:41.040 --> 09:29:49.160
No eight.

2435
09:30:26.680 --> 09:32:21.319
Seven, four.

2436
09:32:16.120 --> 09:33:45.400
Three, just being here, nothing to think about, nothing to do,

2437
09:33:47.040 --> 09:33:55.959
nothing to say, and everything just feels calm.

2438
09:34:00.919 --> 09:34:08.680
This is your natural state of being. This is how

2439
09:34:08.800 --> 09:34:11.120
you just normally.

2440
09:34:12.839 --> 09:34:43.279
You take away stuntress and money, anxiety, take that away

2441
09:34:56.879 --> 09:35:10.199
whose sense which comes to you very quickly. It is

2442
09:35:10.279 --> 09:35:25.800
absolutely it's just a comment. The most is if you're

2443
09:35:25.879 --> 09:35:34.639
going in side side found a special place where everything

2444
09:35:38.040 --> 09:35:53.720
is peace, the place re aslet sense and comments, a

2445
09:35:53.839 --> 09:36:13.279
place review we accept yourself. I sway transferen please anyone else.

2446
09:36:18.279 --> 09:36:19.199
I sway the.

2447
09:36:21.239 --> 09:36:29.279
Actually not just not for so in some ways point

2448
09:36:29.360 --> 09:36:48.800
parsily like yours pisans who you a sense of gratitude

2449
09:36:51.839 --> 09:37:02.800
seen h that's also a way.

2450
09:37:06.120 --> 09:37:21.639
Eny the healing energy soaking into your body, healing energy

2451
09:37:22.599 --> 09:37:34.760
soaking into your body, that healing energy spreads through your veins,

2452
09:37:38.599 --> 09:37:43.440
that into each every single part.

2453
09:37:44.599 --> 09:37:45.400
Of your body.

2454
09:37:51.360 --> 09:37:55.800
When you start to realize the actually that healing.

2455
09:37:55.639 --> 09:38:04.839
Energy just into the to your brain, it's become part

2456
09:38:05.319 --> 09:38:06.199
of your.

2457
09:38:06.160 --> 09:38:13.120
Brain and spinal fluid.

2458
09:38:15.919 --> 09:38:18.319
They are mixed energy.

2459
09:38:23.760 --> 09:38:31.680
Just allow you to feel so much more relaxed and

2460
09:38:31.959 --> 09:38:34.839
healthy in this moment.

2461
09:38:39.319 --> 09:38:40.400
But also.

2462
09:38:42.919 --> 09:38:43.680
You start to.

2463
09:38:43.800 --> 09:38:50.480
Realize and actually, what's happening now with.

2464
09:38:52.519 --> 09:38:59.760
Relaxing energy spreading through your body, it's a.

2465
09:39:00.000 --> 09:39:02.160
Actually changing your life.

2466
09:39:07.319 --> 09:39:12.440
It's actually changing the way you're going to feel, not

2467
09:39:12.720 --> 09:39:20.080
just now but tomorrow in the next sting. Is your

2468
09:39:20.239 --> 09:39:22.400
health improves.

2469
09:39:25.319 --> 09:39:28.239
Not just your physical health and your mental health.

2470
09:39:32.239 --> 09:39:38.319
Things that east above you in the past, for some reason,

2471
09:39:39.480 --> 09:39:41.559
no longer have.

2472
09:39:41.800 --> 09:39:51.639
The effect of the easter. Is somethings changed deep within.

2473
09:39:56.919 --> 09:40:03.319
Maybe things they east to or you to feel anger

2474
09:40:07.120 --> 09:40:14.480
no longer have that power to control you.

2475
09:40:16.959 --> 09:40:19.839
The way they seem to be able to before.

2476
09:40:23.360 --> 09:40:27.720
You realize the evening. The will.

2477
09:40:29.519 --> 09:40:41.839
Who decides what affects you, one who decides.

2478
09:40:44.040 --> 09:40:47.680
To feel relaxed and a calm.

2479
09:40:48.959 --> 09:40:51.120
When he choose.

2480
09:40:54.400 --> 09:40:55.120
To enjoy.

2481
09:40:56.639 --> 09:41:05.400
Noticing these natural developments, healing.

2482
09:41:07.599 --> 09:41:23.480
And deem to grow and improve the light day by day, including.

2483
09:41:22.879 --> 09:41:24.879
A coarser ability.

2484
09:41:26.400 --> 09:41:42.680
To relax so much easier and sleeping. It's the most natural.

2485
09:41:42.480 --> 09:41:51.279
Thing in the world to you, he.

2486
09:41:51.319 --> 09:41:53.879
Has fallen asleep is something that.

2487
09:41:54.000 --> 09:42:04.599
You have done so many times in your life. Do

2488
09:42:04.800 --> 09:42:08.599
you know that you were born as we all were,

2489
09:42:09.360 --> 09:42:22.720
with the ability to fall asleep? Next do me that ability?

2490
09:42:26.120 --> 09:42:40.839
Just oh not to deal he sleep with kids.

2491
09:42:42.519 --> 09:42:47.440
Sometimes you will fall asleep or done an to you

2492
09:42:47.760 --> 09:42:52.959
doesn't stay awake. Maybe it's birthday in the morning, night's

2493
09:42:53.400 --> 09:42:56.120
Christmas holiday.

2494
09:42:55.760 --> 09:42:58.360
Or something that look forward to that when I got

2495
09:42:58.400 --> 09:43:07.120
to sleep, the more one stay, the more would start

2496
09:43:07.199 --> 09:43:15.599
to dream, and the more we fight to rifting by

2497
09:43:15.839 --> 09:43:31.360
right stop the same deep stronger becomes because with gore,

2498
09:43:32.279 --> 09:43:38.480
but just with the need to light, deepening to make

2499
09:43:38.559 --> 09:43:49.040
to fall asleep. It's our birthright. It's part about DNA

2500
09:43:56.120 --> 09:44:01.879
and sometimes as well be older than mine. I have slept, Yes,

2501
09:44:02.720 --> 09:44:13.839
who you have? The daughter, the relaxing, the baking. It's

2502
09:44:13.919 --> 09:44:27.040
not I me wonderfully pleas experience. It's also really easy.

2503
09:44:38.400 --> 09:44:46.279
It's very easy because that's all it is.

2504
09:44:46.400 --> 09:44:46.919
It's just.

2505
09:44:50.400 --> 09:44:51.160
Decided.

2506
09:44:59.839 --> 09:45:05.919
H When you press the play button on my recordience,

2507
09:45:07.839 --> 09:45:15.480
you have given commission from my voice, the mating.

2508
09:45:19.080 --> 09:45:20.279
I'm gonna start to play.

2509
09:45:20.199 --> 09:45:34.279
Button, you give them a demission my words a fact. Yeah, positive,

2510
09:45:37.599 --> 09:45:44.000
I am positive. Way hope you.

2511
09:45:44.080 --> 09:45:50.440
Know, mind.

2512
09:45:52.000 --> 09:45:56.400
To peaceful

2513
09:45:57.959 --> 09:46:02.599
And suggestions