Aug. 1, 2025

(music) (10 hours) Whisper Friday | LMBYTS #1401 | Jason Newland | 1st August 2025

(music) (10 hours) Whisper Friday | LMBYTS #1401 | Jason Newland | 1st August 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:01.520 --> 00:00:16.399
Hello, and welcome to Vinnie and Me. My website is

2
00:00:16.559 --> 00:00:22.800
Jasonnewland dot com. Please only listen when you can safely

3
00:00:22.879 --> 00:00:39.039
go to your eyes. This is Friday, whispers Whisper Friday,

4
00:00:39.560 --> 00:00:44.880
Whisper Wednesday, Whisper Friday. I think he's making the little

5
00:00:44.920 --> 00:00:50.920
squeaky sounds. And Daddy, hey, daddy. I woke up just

6
00:00:51.000 --> 00:00:55.159
now and Vinny wasn't in the bed. He list in

7
00:00:55.240 --> 00:00:59.960
the living room saying, well, my fastest sleep on this scene.

8
00:01:03.600 --> 00:01:05.799
I don't know if i'm 'a maybe I'll work him up.

9
00:01:07.359 --> 00:01:13.359
I was I spaking too much noise, snoring. I don't know.

10
00:01:16.079 --> 00:01:23.519
It's just about five in the border. I went to

11
00:01:23.519 --> 00:01:44.599
bed about nine, and yeah, I'm okay. Had a few

12
00:01:44.879 --> 00:02:02.040
very strange dreams, very strange dreams. I was. I think

13
00:02:02.079 --> 00:02:12.120
I was a holiday camp. But it was just weird.

14
00:02:14.360 --> 00:02:19.360
So I said, this place again in motodome with dreams

15
00:02:19.400 --> 00:02:26.960
I've had before. But there's a place Star was going

16
00:02:27.039 --> 00:02:36.680
to regularly. But for some reason there was bears, the

17
00:02:36.719 --> 00:02:41.960
big black bears, which we generally don't have in this country,

18
00:02:42.280 --> 00:02:55.879
roaming around. Yeah, very weird, and I knew some of

19
00:02:55.919 --> 00:02:57.960
the big one who seemed to know quite a lot

20
00:02:58.000 --> 00:03:10.719
of people at this holiday camp, and I was learning.

21
00:03:11.159 --> 00:03:13.560
I was quite believed with myself because I was learning

22
00:03:14.240 --> 00:03:24.840
some social skills, learning from my mistakes, previous mistakes. There

23
00:03:24.879 --> 00:03:35.439
was one boy where I was cleaning the floor for

24
00:03:35.479 --> 00:03:44.360
some reason, and I realized maybe it was the carpet

25
00:03:44.479 --> 00:03:49.960
or whatever about I was enjoying cleaning the floor, which

26
00:03:50.000 --> 00:03:53.439
is kind of joke, is I quite enjoyed using those

27
00:03:53.520 --> 00:04:02.319
scrubbing machines to make the floor nice and sexy buffers.

28
00:04:02.719 --> 00:04:09.319
They got it buffers, but then the floor turned in

29
00:04:09.439 --> 00:04:14.719
to grass, which was weird.

30
00:04:18.160 --> 00:04:18.199
That.

31
00:04:18.319 --> 00:04:21.839
There was another part where I remem going to lie

32
00:04:21.879 --> 00:04:26.360
in but I need to get ready to back up

33
00:04:26.399 --> 00:04:30.079
and catch the plane. For some reason, there was a

34
00:04:30.120 --> 00:04:38.279
plane to this place, and I realized that my bed

35
00:04:38.399 --> 00:04:41.199
is in the reception and all these new people coming

36
00:04:41.240 --> 00:04:51.319
in for their holiday performing a bigger line past my bed.

37
00:04:56.399 --> 00:05:01.800
So I get out of bed and started to pack

38
00:05:01.879 --> 00:05:06.439
my stuff, and and this this kind of happened.

39
00:05:06.519 --> 00:05:09.480
Near the end of the dream.

40
00:05:09.560 --> 00:05:16.439
There was a a man, I guess a manager or something,

41
00:05:17.279 --> 00:05:21.399
and he was moaning because my stuff was there and

42
00:05:21.439 --> 00:05:23.680
I'd left my stuff last time.

43
00:05:28.000 --> 00:05:32.639
So I was a regular visitor, but I was leaving

44
00:05:32.759 --> 00:05:41.800
bits and bobs like books and DVDs, hypnosis courses, things

45
00:05:41.879 --> 00:05:52.040
like that for some reason. And I said, don't worry, Uglearum.

46
00:05:52.079 --> 00:05:58.519
So I packed my back of my normal stuff and

47
00:05:58.600 --> 00:06:06.439
I started to collect the stuff, and I was connect,

48
00:06:06.439 --> 00:06:08.680
just put it in the bin. So that's what I did.

49
00:06:08.759 --> 00:06:13.920
I collected it all, walked to the public bin, dropped

50
00:06:13.920 --> 00:06:17.439
it in the bin. Then the manager came out and said,

51
00:06:17.480 --> 00:06:20.079
what are you doing? That's the coplor in the blades?

52
00:06:21.360 --> 00:06:30.120
Why are you checking out blades away? And I'm more confused.

53
00:06:30.160 --> 00:06:31.600
I said, well, what you wanted me.

54
00:06:31.560 --> 00:06:32.160
To get rid of it?

55
00:06:38.199 --> 00:06:52.439
Yeah, I'm trying to think of what else happened. Yeah,

56
00:06:52.560 --> 00:06:56.920
that's that's a couple of big black bears. One was

57
00:06:56.959 --> 00:07:00.839
in the ocean and it was well, I was on

58
00:07:01.480 --> 00:07:04.399
I was near a beach and I was watching it

59
00:07:04.439 --> 00:07:08.800
and it was way out and I said, either of

60
00:07:08.959 --> 00:07:16.199
the tides really like, I don't know, some kind of

61
00:07:16.279 --> 00:07:20.240
weird thing going on where the the wall was really

62
00:07:20.439 --> 00:07:29.720
really really shallow, or that bears wearing stilts. So I

63
00:07:29.720 --> 00:07:32.879
didn't really know how to figure that one out. I

64
00:07:32.879 --> 00:07:37.920
shouldn't ask it. It was too far away, too far away,

65
00:07:41.319 --> 00:07:52.399
and see I visited this stream before. There's been other

66
00:07:52.519 --> 00:07:59.519
times when I've gone and it's been some kind of

67
00:08:02.399 --> 00:08:09.000
dormitory situation, sharing a big, massive room with other people,

68
00:08:11.480 --> 00:08:12.959
which is why I used to do when I was

69
00:08:13.000 --> 00:08:19.000
a kid. I have done since as well, when I've

70
00:08:19.040 --> 00:08:24.279
been on Buddhista treats, shared a room. Never liked to

71
00:08:25.000 --> 00:08:37.919
never ever, ever, ever, ever, although it's one thing people

72
00:08:37.960 --> 00:08:47.799
complain about scoring, so I used to ask to be

73
00:08:49.159 --> 00:08:57.840
in the storing dorm, the storing dorm where everyone's snored,

74
00:09:01.159 --> 00:09:08.919
and also everybody complained about snoring. One of ironic is

75
00:09:09.080 --> 00:09:14.039
people that complain about snoring are the ones that snare themselves.

76
00:09:21.840 --> 00:09:35.039
Always learning and always learning. That Friday, the first of

77
00:09:35.080 --> 00:09:53.600
August two thousand and twenty far fu Yeah, today's the

78
00:09:53.440 --> 00:09:57.759
the beginning of the month. Is well. I have bills,

79
00:09:58.879 --> 00:10:03.639
bills on bills, so I had a few things taken

80
00:10:03.679 --> 00:10:09.960
out my bank, a few more to come. I got

81
00:10:10.000 --> 00:10:14.879
the electric and gas bill went out to day or

82
00:10:15.080 --> 00:10:22.919
early hours in the morning. TV license went out, and

83
00:10:22.960 --> 00:10:29.080
then I've got the water bill which put it be

84
00:10:29.120 --> 00:10:33.799
in the next day or two. Then I got the

85
00:10:35.360 --> 00:10:41.240
mobile phone and internet bill fifty seven pound I think,

86
00:10:41.399 --> 00:10:45.879
or fifty nine pound, so I'll come out the next

87
00:10:46.000 --> 00:10:54.600
few days as well. Then I've got the website bill,

88
00:10:54.679 --> 00:11:06.720
which is fifty fifty three sixty cred something like that.

89
00:11:09.840 --> 00:11:22.200
A few bits and bobs. I physiced uncle sausages yesterday,

90
00:11:22.759 --> 00:11:28.559
and it's really weird because it's not he's really not well.

91
00:11:28.600 --> 00:11:33.240
So I'm gonna focus on that. But where he's staying,

92
00:11:33.799 --> 00:11:39.600
he's a nursing name, and it's lovely. The crowns of themselves.

93
00:11:41.600 --> 00:11:44.600
I mean, it's peacocks there. I've actually took a little

94
00:11:44.679 --> 00:11:50.960
video and took a picture. In fact, I might try

95
00:11:51.000 --> 00:11:57.000
and use that picture as the the cover for this recording.

96
00:12:00.840 --> 00:12:05.480
The thick was nearly as big as me, absolutely huge.

97
00:12:07.519 --> 00:12:10.360
I thought it was going to be all kind of shaky,

98
00:12:10.519 --> 00:12:16.559
and you know, I didn't want to go outside in

99
00:12:16.879 --> 00:12:24.200
case it flew away. I don't know if peacock's gonna fly,

100
00:12:26.840 --> 00:12:33.559
but this they didn't. They just sat there now bearing

101
00:12:33.679 --> 00:12:34.039
it might.

102
00:12:34.399 --> 00:12:36.480
How huge is.

103
00:12:39.039 --> 00:12:44.000
I don't think peacocks can fly, can't they They're too big,

104
00:12:44.799 --> 00:12:51.080
love ostriches, they're just too big. I didn't give a

105
00:12:51.120 --> 00:12:54.840
bird kids past a certain size the hard for it

106
00:12:54.919 --> 00:12:59.360
to fly. I mean, I know some birds aren't big.

107
00:13:01.600 --> 00:13:02.480
Which do fly?

108
00:13:04.360 --> 00:13:17.559
Mean eagles, swans they fly and they are huge vultures

109
00:13:18.799 --> 00:13:34.039
they fly. Does ones fly? I think they do, dar

110
00:13:34.600 --> 00:13:41.440
dary deck tary ductles, taro dactyles, darren ductiles. They used

111
00:13:41.480 --> 00:13:54.679
to fly, don't they? Swans? Do one's fly? I think so?

112
00:14:03.000 --> 00:14:16.480
But this pheasants a pheasant not a pheasant? What do

113
00:14:16.600 --> 00:14:17.120
they call it?

114
00:14:17.279 --> 00:14:17.399
You know?

115
00:14:17.519 --> 00:14:22.840
And so as being pride for peacock, guess it? Beautiful

116
00:14:23.360 --> 00:14:31.000
beautiful bird. And yeah, I took some pictures of the

117
00:14:31.080 --> 00:14:34.399
bird and took a little video over it, and it

118
00:14:34.559 --> 00:14:38.960
was just outside down the sausages door he's got, I

119
00:14:39.039 --> 00:14:44.679
mean you can get in the door. He walked through

120
00:14:44.759 --> 00:14:47.480
the place to get into his room. But he's got

121
00:14:47.519 --> 00:14:54.519
a door that goes outside as well. Unfortunately, he got

122
00:14:54.600 --> 00:15:02.159
to the care home, the nursing home too late to

123
00:15:02.279 --> 00:15:08.720
be able to appreciate. When I'm appreciate, it's probably not

124
00:15:09.000 --> 00:15:14.720
the correct word. But two, he didn't get to see

125
00:15:17.600 --> 00:15:23.279
how nice it is because it's pretty much unconscious most

126
00:15:23.320 --> 00:15:25.960
of the time all the time.

127
00:15:26.080 --> 00:15:30.080
Really, so.

128
00:15:31.639 --> 00:15:34.480
That was weird. So, I mean, this really nice little

129
00:15:34.639 --> 00:15:41.360
room the staff for really nice. I mean it's a

130
00:15:41.480 --> 00:15:48.000
little bit our of the way. This place as is

131
00:15:48.080 --> 00:15:50.799
where I live, but this is even more out of

132
00:15:50.919 --> 00:15:58.759
the way, a really nice area. It's about an hour

133
00:15:58.960 --> 00:16:03.840
walk from where I still the same postcode, and funny enough,

134
00:16:05.440 --> 00:16:08.480
well the same you know, not exactly the same, but

135
00:16:08.600 --> 00:16:19.080
the same sort of area postcode. And it's a really

136
00:16:19.480 --> 00:16:33.000
nice little area. In fact, it's kind of somewhere that

137
00:16:33.039 --> 00:16:39.480
I could live, you know. It's just nicer than the

138
00:16:39.480 --> 00:16:44.279
air loads of places to.

139
00:16:44.399 --> 00:16:45.679
Walk your dog.

140
00:16:47.000 --> 00:16:56.559
It's ahole. They've got this park or this forest, which

141
00:16:56.639 --> 00:17:05.720
is called a nine hundred and ninety nine years at least, sorry,

142
00:17:05.759 --> 00:17:09.839
was the last hundred and fifty years off cause she

143
00:17:10.039 --> 00:17:13.079
used to be a mess. Now apparently I was reading

144
00:17:13.119 --> 00:17:29.640
this black and that turned into this realy beautiful place. See. Yeah,

145
00:17:31.319 --> 00:17:33.680
I mean, it's nothing to stop me from taking it

146
00:17:35.079 --> 00:17:38.720
would not be up there. But think it's part time

147
00:17:38.759 --> 00:17:40.680
I get down. I'm gonna be naked cause it's an

148
00:17:40.799 --> 00:17:43.480
hour walk. I'm not gonna be wanting to walk through

149
00:17:43.799 --> 00:17:59.799
the fields. Am I through a little forest? Yeah, it's nice.

150
00:18:00.240 --> 00:18:05.000
And then on the way back, I got a lift.

151
00:18:07.759 --> 00:18:12.920
It's like, wow, I got a left back. Not right

152
00:18:13.000 --> 00:18:17.000
all the way home, but one of the nurses, okay,

153
00:18:17.119 --> 00:18:22.319
workers just came he left here where I will living.

154
00:18:29.920 --> 00:18:36.000
It was Yeah, very strange, very strange being in there.

155
00:18:42.759 --> 00:18:50.079
And see, that's the kind of work that I would

156
00:18:50.119 --> 00:18:58.640
have liked to have been unable to do. But at

157
00:18:58.680 --> 00:19:05.559
the same time, it's kind of work that I don't

158
00:19:05.599 --> 00:19:17.799
think I'll be able to do emotionally. So it's certain

159
00:19:18.720 --> 00:19:24.920
skill set, you know, you need to be to do

160
00:19:25.079 --> 00:19:28.480
that kind of work. I'm saying. It's like, I know

161
00:19:28.599 --> 00:19:33.119
what I'm talking about, but I think it's kind of obvious.

162
00:19:34.240 --> 00:19:44.160
You need to be caring, like really caring. You know,

163
00:19:44.279 --> 00:19:49.759
you need to want to do the job as a

164
00:19:50.240 --> 00:20:06.319
kind of vocation, as a life ambition, or I don't know,

165
00:20:07.640 --> 00:20:15.079
a calling maybe so I could probably tap into that

166
00:20:16.519 --> 00:20:22.200
side of things, although it's never been my life's ambition

167
00:20:22.480 --> 00:20:25.759
to be with people at the end of life, so

168
00:20:25.920 --> 00:20:29.000
that's otherwise paths I probably would have attempted to do,

169
00:20:30.279 --> 00:20:37.160
so that's never been my life's ambition. By calling, but

170
00:20:37.519 --> 00:20:40.759
I would I would argue that I do care. I'm

171
00:20:40.799 --> 00:20:47.960
a caring person. Okay, here we come on. There's a

172
00:20:48.759 --> 00:20:57.440
hero if you look inside my pats. But the other side,

173
00:20:58.200 --> 00:21:02.960
and I'm really minimizing it cause I don't know enough

174
00:21:03.039 --> 00:21:07.279
about the job. But from what I can see is

175
00:21:07.319 --> 00:21:11.640
the other side, which is being able to emotionally deal

176
00:21:11.920 --> 00:21:29.559
with that situation and continually deal with it. And I don't.

177
00:21:29.920 --> 00:21:31.960
I don't have it. I don't have what it takes

178
00:21:32.000 --> 00:21:46.559
for that. I don't believe I have. So maybe I'll

179
00:21:46.680 --> 00:21:59.319
just continue making recordings. Maybe maybe that's where my my thing.

180
00:22:00.920 --> 00:22:04.039
Maybe that's what I'm supposed to be doing. Maybe this

181
00:22:04.519 --> 00:22:08.160
is what I'm supposed to be doing. This and so

182
00:22:08.279 --> 00:22:26.759
many other things. Maybe you never know. I did like

183
00:22:26.920 --> 00:22:31.519
the idea of being a nurse when I was shock

184
00:22:31.599 --> 00:22:45.240
at being like muffet Raiser, devoting my life to helping people.

185
00:22:52.880 --> 00:22:56.240
I mean, in my own way, I have done that.

186
00:22:57.720 --> 00:23:04.759
It's just a little less dramatic, a little less noticeable,

187
00:23:11.519 --> 00:23:18.839
perhaps a little less helpful. I loved the idea of

188
00:23:19.000 --> 00:23:25.559
feeding hungry people, and I've done that. I did that

189
00:23:25.839 --> 00:23:33.240
time Land, and it was brilliant. Buyer was the one

190
00:23:33.359 --> 00:23:38.119
buying the food. I got ripped off by the people

191
00:23:38.400 --> 00:23:48.759
cooking the food. And once the food was gone and

192
00:23:48.920 --> 00:23:55.720
the money was gone, that was it was not very

193
00:23:55.880 --> 00:24:15.720
sustainable by a great experience. Maybe in some kind of

194
00:24:19.279 --> 00:24:25.920
small way, what I do this, you know, making recordings

195
00:24:30.119 --> 00:24:40.759
is my way of helping others. That's why I'm doing it,

196
00:24:48.519 --> 00:24:53.039
That's why I've divided nineteen years of my life to this.

197
00:25:00.359 --> 00:25:04.839
It's just sometimes I think, especially when I do these

198
00:25:05.000 --> 00:25:15.720
type of recordings, like you know, non therapeutic, non hypnotic recordings,

199
00:25:18.519 --> 00:25:24.319
it feels a little bit like I'm just being self indulgent,

200
00:25:25.400 --> 00:25:32.920
just talking about myself, and I wonder how that could

201
00:25:33.000 --> 00:25:42.519
be of any use to anyone. But this is also

202
00:25:42.799 --> 00:25:49.200
you know, let me boy to sleep or whisper, and

203
00:25:49.319 --> 00:25:53.400
I don't do many of these. I was trying to

204
00:25:54.039 --> 00:26:02.039
a weekly one on a Wednesday burn. Over the last

205
00:26:02.400 --> 00:26:11.720
few weeks, the little routine I had has gone the

206
00:26:11.880 --> 00:26:20.680
pot it's gone, it's crumbled, it's shrunk. So I haven't met,

207
00:26:22.920 --> 00:26:31.039
not really been very regular recently. I tried to keep

208
00:26:31.079 --> 00:26:41.559
it going, but it's been sporadic over the last six weeks,

209
00:26:42.000 --> 00:26:46.640
not very regular, although I did keep the QUNE Fridays

210
00:26:48.200 --> 00:26:57.079
bumping out until last Friday and this Friday, so I

211
00:26:57.240 --> 00:26:59.960
have not asked for any questions the last two weeks.

212
00:27:05.599 --> 00:27:19.880
All being well, I will continue with the QDA Friday's

213
00:27:20.160 --> 00:27:33.240
next Friday, all being well, and the other regular let

214
00:27:33.319 --> 00:27:40.680
Me Boy to sleep days such as Monday's boring Objects,

215
00:27:42.240 --> 00:27:50.119
Trivia Tuesday, and I suppose that QDA Friday and Whisper

216
00:27:50.160 --> 00:27:59.359
Wednesday they will all be back hopefully. Now I don't

217
00:27:59.440 --> 00:28:06.079
know because as far as the Whisper, where this stay goes,

218
00:28:09.920 --> 00:28:22.720
this new thing, this new routine that for some reason

219
00:28:22.839 --> 00:28:33.000
I started, where I get out of bed, I take

220
00:28:33.079 --> 00:28:39.519
my acid reflux doublin, and then I make a recording

221
00:28:39.599 --> 00:28:46.160
and a whisper flop where I just update on what's

222
00:28:46.279 --> 00:28:51.319
going on, what happened yesterday, what did I dream about,

223
00:28:56.079 --> 00:29:02.880
and then talk for maybe twenty minutes, half an hour,

224
00:29:09.359 --> 00:29:16.240
and that's it. Then I had my breakfast. So I've

225
00:29:16.240 --> 00:29:22.960
been doing this for I think three days in a row,

226
00:29:30.519 --> 00:29:45.839
and I might continue. I always feel different when I

227
00:29:47.160 --> 00:29:54.759
just wake up compared to how I feel a few

228
00:29:54.839 --> 00:30:02.079
hours in or big day or in the evening. First

229
00:30:02.079 --> 00:30:11.240
of all, I'm awake, but probably providing I had enough sleep,

230
00:30:12.359 --> 00:30:27.279
this is the most awake I am. It's also pretty quiet.

231
00:30:33.960 --> 00:30:37.759
I can hear the pigeons, but other than that, I

232
00:30:37.920 --> 00:30:50.880
let someone going out of the front door earlier. I'm

233
00:30:50.920 --> 00:30:56.480
trying to think it has quite early, so it's probably yeah,

234
00:30:59.480 --> 00:31:07.839
someone unstairs set. The council of taken back uncurse sausages

235
00:31:08.000 --> 00:31:14.440
is council fla. They're not officially taken it back. They're

236
00:31:14.440 --> 00:31:17.519
getting a month to get the place sorted before they

237
00:31:17.640 --> 00:31:24.640
move in or before they take over. But they had

238
00:31:24.720 --> 00:31:28.799
to be done because you can't you can't have to

239
00:31:28.920 --> 00:31:37.200
rent paid on the council flaw and have the cost

240
00:31:37.319 --> 00:31:40.359
of a nursing I'm paid cause that has to be

241
00:31:40.640 --> 00:31:46.319
financed as well. So I think if you move into

242
00:31:48.000 --> 00:31:51.160
if someone moves into a nursing home, they have to

243
00:31:51.200 --> 00:31:58.119
get a notice for the council property. It's a month's

244
00:31:58.240 --> 00:32:13.039
notice or something like that. There's not much in a

245
00:32:13.079 --> 00:32:19.839
way of boxing going on this month. In fact, there's

246
00:32:19.880 --> 00:32:28.039
only one. It gets the sixteenth of August and that's

247
00:32:28.079 --> 00:32:38.759
stilling Way against Moses a dinner. That's it. I mean,

248
00:32:38.759 --> 00:32:46.319
it's a couple of others, but no big big vacations.

249
00:32:55.119 --> 00:33:04.720
There's a big one in September, which uh Crawford against Canelo.

250
00:33:09.720 --> 00:33:19.640
That's in I think September twelfth. I think other than

251
00:33:19.680 --> 00:33:33.200
that there yeah, Chris of Olu Bank Junior and Connaban

252
00:33:34.319 --> 00:33:42.200
I think they're fighting again in September and in November

253
00:33:48.160 --> 00:33:55.519
or maybe October, there's some boxing. There's a good night.

254
00:33:55.720 --> 00:34:16.599
It's David Benavidez. He's defending his LI heavyweight title against

255
00:34:17.440 --> 00:34:33.400
Callum Smith. It David Benevidez is one of my favorite boxes.

256
00:34:35.199 --> 00:34:41.840
They call him the Mexican Monster now my own. It's

257
00:34:41.960 --> 00:34:47.159
not criticism of him, but he doesn't fight enough. But

258
00:34:47.280 --> 00:34:52.440
he's been hanging around waiting to get his hands on

259
00:34:56.760 --> 00:35:03.519
what's his name, can But Canelo didn't want him, but

260
00:35:03.599 --> 00:35:09.719
he didn't want to fight him and David Pennelder's he

261
00:35:12.599 --> 00:35:18.599
he held the world title two times at Super mid

262
00:35:18.679 --> 00:35:22.159
Away and it was also at the interim World champion

263
00:35:24.400 --> 00:35:29.800
at Super mid Away as well. And he waited, then

264
00:35:29.880 --> 00:35:35.920
he waited, then he waited, then he waited, and Canello

265
00:35:35.960 --> 00:35:42.159
wouldn't fight him. He ended up fighting other people who

266
00:35:42.159 --> 00:35:47.440
were also waited, and it got to the point where

267
00:35:47.440 --> 00:35:51.159
it was almost just for those who wanted to be

268
00:35:51.280 --> 00:35:56.760
world champions. There's no point sticking around the Super mid

269
00:35:56.880 --> 00:36:04.480
aweight division because Canello has it were tied up. And

270
00:36:04.639 --> 00:36:10.079
also if he decides to go up and wait while

271
00:36:10.159 --> 00:36:17.760
the belts still stay around. He because he's a superstar boxer.

272
00:36:19.639 --> 00:36:30.320
The different organizations banded, they let him do way ever

273
00:36:30.400 --> 00:36:35.039
he once, so if he doesn't defend his title for

274
00:36:35.159 --> 00:36:38.639
every year or a year and a half, they just

275
00:36:38.760 --> 00:36:54.199
allow it because he's where the money is. I am

276
00:36:54.320 --> 00:36:59.000
looking forward to that fight with Crawford because Crawford is

277
00:37:04.800 --> 00:37:17.880
a special fighter. Yeah, I'd be an interesting fighter, kay.

278
00:37:23.440 --> 00:37:31.719
I'd be interested to find out what uh Fabia Waldley

279
00:37:31.920 --> 00:37:50.280
is gonna do next. David not David Price, wow of

280
00:37:50.280 --> 00:37:56.440
Philosophic got his name David David David David David, David

281
00:37:56.599 --> 00:38:10.199
David t His surname's gone out of my head. He

282
00:38:10.400 --> 00:38:21.000
beat Bosh Dice the Rumford ball. David David, David David.

283
00:38:23.199 --> 00:38:37.199
It's not David A, it's not David Price, David something. Anyway,

284
00:38:37.280 --> 00:38:41.599
he's gonna be fighting and mention her off. So I

285
00:38:41.639 --> 00:38:46.320
can't remember the hat. I can't remember David. And so

286
00:38:47.039 --> 00:38:54.800
that's I think in October. So there's a few occasions,

287
00:38:54.920 --> 00:39:02.599
but the biggest one really recently was the last weekend

288
00:39:02.719 --> 00:39:10.039
to the weekend before, which was Daniel to bar against

289
00:39:13.719 --> 00:39:22.480
Basic And it was a bit of an empty climax,

290
00:39:24.840 --> 00:39:36.079
just how easily Basic one like e easily one wasn't. Yeah,

291
00:39:50.719 --> 00:39:57.440
that's it. Really, I'm gonna have my breakfast cause I

292
00:39:57.559 --> 00:40:01.920
deserve it. I deserved to happen my to me rewarded.

293
00:40:05.519 --> 00:40:09.119
I don't know what I'm going to do today because

294
00:40:09.639 --> 00:40:13.320
I didn't my lawn be last night. I didn't realize

295
00:40:13.440 --> 00:40:19.519
that i'd run out of tracksuit bombs, so I did

296
00:40:19.599 --> 00:40:23.239
them last night, and I don't think they're dry enough

297
00:40:23.360 --> 00:40:27.760
to wear, and I can't go out with these.

298
00:40:27.880 --> 00:40:30.400
I have to go.

299
00:40:30.920 --> 00:40:32.840
If I'm going to go to a place like that,

300
00:40:33.000 --> 00:40:35.599
I need to be clean and I need to be

301
00:40:35.719 --> 00:40:36.840
wearing clean clothes.

302
00:40:39.320 --> 00:40:39.800
It's just.

303
00:40:41.920 --> 00:40:57.360
Yeah, if I don't go today, maybe i'll go tomorrow. Yeah,

304
00:41:10.000 --> 00:41:14.360
that's quite peaceful. Well that my stomach. My stomach is now.

305
00:41:14.519 --> 00:41:21.039
Let me know. I feed to be so I'm gonna go.

306
00:41:21.440 --> 00:41:24.559
Thank you for listening. Remember to be kind to yourself

307
00:41:25.719 --> 00:41:30.599
because you do deserve to be happy. Be gentle with yourself.

308
00:41:32.519 --> 00:41:36.880
You deserve to feel safe. Lots of love.

309
00:41:39.880 --> 00:42:11.800
Bye. Relax in a more deep and meaningful way, Maybe

310
00:42:12.079 --> 00:42:17.039
in a way that can not just allow you to

311
00:42:17.400 --> 00:42:28.239
feel calmer now and throughout the time we spend together here,

312
00:42:30.400 --> 00:42:36.079
not just relaxed at the end of the recording when

313
00:42:36.119 --> 00:42:42.760
it's finished, and you can enjoy that sense of comfort

314
00:42:42.960 --> 00:42:57.840
and peace. But also I think it would be nice

315
00:42:58.000 --> 00:43:12.000
to have those feelings of relaxation continue.

316
00:43:13.119 --> 00:43:14.079
For longer.

317
00:43:17.400 --> 00:43:27.199
After the recording has ended, so that you can still

318
00:43:27.920 --> 00:43:37.760
benefit from listening to my voice, maybe in a few

319
00:43:37.840 --> 00:43:53.639
hours time, perhaps tomorrow, and then by listening regularly, especially

320
00:43:53.679 --> 00:43:58.159
if you find like some people do and myself as well.

321
00:43:58.280 --> 00:44:05.679
I sometimes I'll find particular recording that really resonates with me,

322
00:44:10.039 --> 00:44:12.400
and I just listened to it over and over again

323
00:44:14.719 --> 00:44:27.679
every morning, every evening. There was this recording from We're

324
00:44:27.760 --> 00:44:32.360
going back to about nineteen ninety nine. It was it

325
00:44:32.519 --> 00:44:37.480
wasn't hypnosis, but it was a guided visualizations that kind

326
00:44:37.519 --> 00:44:39.079
of was hypnosis really.

327
00:44:41.360 --> 00:44:41.440
And.

328
00:44:43.519 --> 00:44:46.800
I managed to find it again and it still has

329
00:44:46.880 --> 00:44:52.440
the same effect on me, And part of it was

330
00:44:56.119 --> 00:44:57.760
the person's voice.

331
00:45:00.280 --> 00:45:00.920
Relaxed me.

332
00:45:04.800 --> 00:45:10.840
She just felt so peaceful, and I'd look forward.

333
00:45:10.920 --> 00:45:17.519
To listening to her in the morning and in the evening.

334
00:45:23.960 --> 00:45:32.960
And I knew before even pressing the play button that

335
00:45:33.320 --> 00:45:37.679
since I've done that pressed the play button. This is

336
00:45:38.079 --> 00:45:49.079
in the days of CD players pressed the play button.

337
00:45:52.480 --> 00:45:55.280
In fact, it might have even been a tape tape recorder.

338
00:45:56.599 --> 00:46:04.920
I'd lie down on the bed and then even without

339
00:46:05.519 --> 00:46:18.480
necessarily listening to her words because I had to memorized. Really,

340
00:46:23.159 --> 00:46:29.000
it was as if my body knew exactly what to do,

341
00:46:33.920 --> 00:46:55.599
and the muscles just almost went into automatic relaxation, and

342
00:46:55.920 --> 00:46:57.519
I remember my mind.

343
00:47:00.079 --> 00:47:00.880
Would slow down.

344
00:47:06.559 --> 00:47:15.239
Now. Now, I was listening to this recording in the

345
00:47:15.360 --> 00:47:23.039
early days of learning hypnosis, and long before I ever

346
00:47:23.239 --> 00:47:31.119
made any videos or audio recordings myself, because I didn't

347
00:47:31.119 --> 00:47:41.239
start doing that till two thousand and six, I knew,

348
00:47:45.159 --> 00:47:58.239
I knew how helpful I found being able to just

349
00:47:58.440 --> 00:48:06.400
let go, to have that trust in the person that

350
00:48:06.480 --> 00:48:20.320
I'm listening to, knowing that it's going to be just

351
00:48:20.480 --> 00:48:27.719
as relaxing, if not more so. Each time you hear

352
00:48:27.800 --> 00:48:33.400
my voice, you may feel the same.

353
00:48:39.800 --> 00:48:40.960
Some people.

354
00:48:43.199 --> 00:48:55.519
Have been listening to me for over a decade, maybe

355
00:48:55.639 --> 00:49:03.480
not solidly, obviously, not twenty four hours a day. Maybe

356
00:49:03.559 --> 00:49:19.480
people come back, some people maybe listen every day. That's

357
00:49:19.519 --> 00:49:28.400
something that I do which you may not realize by listening,

358
00:49:33.039 --> 00:49:50.800
is when I record these recordings. Now, for example, I

359
00:49:51.119 --> 00:49:56.519
also am affected by the words.

360
00:49:57.880 --> 00:50:04.400
That I say. So if I.

361
00:50:07.320 --> 00:50:14.639
Set you focus on your feet, notice your feet relaxing,

362
00:50:18.159 --> 00:50:25.880
I will be focusing on my feet. I will be

363
00:50:26.159 --> 00:50:43.679
noticing my feet relaxing. If I said, focus on your

364
00:50:43.840 --> 00:50:55.840
hands and maybe notice the difference between each hand. Perhaps

365
00:50:56.079 --> 00:51:02.280
notice that the air in the room, the temperature of

366
00:51:02.360 --> 00:51:14.360
the room. On the backs of your hands. You may

367
00:51:14.519 --> 00:51:19.480
start to notice what almost feels like a very light breeze,

368
00:51:23.440 --> 00:51:27.440
even though there may not be any type of breeze

369
00:51:27.719 --> 00:51:28.280
at all.

370
00:51:29.880 --> 00:51:31.239
Where you are right now.

371
00:51:39.599 --> 00:51:50.199
And as you become aware of your hands, I'm also

372
00:51:50.559 --> 00:52:18.679
aware of how relaxed my hands our feeling now and

373
00:52:18.960 --> 00:52:25.840
when it comes to potentially drifting off to sleep, which

374
00:52:25.960 --> 00:52:39.079
may be the reason you're listening, I also feel drowsy

375
00:52:42.320 --> 00:52:53.519
when I make these recordings. I also notice my mind.

376
00:52:55.280 --> 00:52:55.760
Drifting.

377
00:53:03.679 --> 00:53:16.280
In fact, at times I've actually fallen asleep without even noticing,

378
00:53:21.159 --> 00:53:30.679
and then I carry on talking and it's suddenly when I.

379
00:53:32.320 --> 00:53:38.360
Listen back to do the editing, I.

380
00:53:38.519 --> 00:53:47.719
Hear snoring, and I think I don't remember snoring. I

381
00:53:47.800 --> 00:53:58.840
remember talking and snorings I picked turned up. That's why

382
00:53:58.880 --> 00:54:11.480
I sound like when I now.

383
00:54:05.840 --> 00:54:10.599
I get read into a whole experience.

384
00:54:18.599 --> 00:54:28.039
I don't know how you feel, how relaxed you feel

385
00:54:28.079 --> 00:54:33.639
in your feet, how relaxed.

386
00:54:36.840 --> 00:54:55.320
You feel in your hands. I have noticed.

387
00:54:57.440 --> 00:54:58.480
More and more.

388
00:55:04.320 --> 00:55:16.920
That the more relaxed, deeper level of comfort you feel,

389
00:55:20.639 --> 00:55:36.760
the easier your breathing becomes. It's almost like that additional

390
00:55:39.960 --> 00:56:00.880
muscle relaxation. So this allows you to breath easier without

391
00:56:02.400 --> 00:56:23.079
necessarily focusing on your breath, however, being able to notice

392
00:56:33.760 --> 00:56:35.000
the ease.

393
00:56:38.079 --> 00:56:38.880
In which.

394
00:56:46.199 --> 00:57:08.800
You breathe so naturally. I breathe so very easily and smoothly.

395
00:57:36.559 --> 00:57:54.199
Whenever I imagine my breathing improving. When I've got my

396
00:57:54.360 --> 00:58:13.840
eyes closed, I tend to visualize beautiful field of trees

397
00:58:14.280 --> 00:58:47.920
and flowers producing all that life giving oxygen. It feels

398
00:58:48.239 --> 00:59:02.760
nice too, if nothing else, just taking.

399
00:59:02.639 --> 00:59:03.920
Some time.

400
00:59:09.559 --> 00:59:28.039
Away from everything, enjoying.

401
00:59:33.920 --> 00:59:35.880
That feeling of.

402
00:59:39.800 --> 01:00:26.639
Peace, serenity with a joyful heart. Time seems to just

403
01:00:28.519 --> 01:01:12.519
drip by, so very slowly, relaxed, so deeply peaceful, completely

404
01:01:18.440 --> 01:01:54.400
unattached to any thoughts whatsoever. In this moment, completely free,

405
01:02:20.639 --> 01:02:30.639
you'd like to say that your mind.

406
01:02:38.440 --> 01:02:49.719
Slowed down. Slowed down.

407
01:03:11.880 --> 01:03:40.199
Because nothing really requires your attention. You can enjoy the

408
01:03:40.440 --> 01:03:52.320
physical sensations of allowing the stress to drip out of

409
01:03:52.440 --> 01:04:11.760
your body, drip in and outs of every part of

410
01:04:11.920 --> 01:04:56.280
your body being released from your brain, your mind. Slowly

411
01:05:00.920 --> 01:05:33.480
but surely, the muscle of in your legs, legs, racks

412
01:05:39.559 --> 01:06:22.880
rise so very deeping, riles so deeply. And the feelings

413
01:06:25.840 --> 01:06:50.440
pleasant feelings in your arms and shoulders, deeply in each

414
01:06:50.840 --> 01:06:52.320
part of your body.

415
01:06:55.360 --> 01:07:02.119
Further deep.

416
01:07:12.719 --> 01:07:34.079
And deep, like to say, the feedings in the back

417
01:07:34.159 --> 01:08:35.840
of your neck, the feedings in your wrists, muscles, in

418
01:08:35.960 --> 01:08:37.239
the front of your body.

419
01:08:48.319 --> 01:09:04.199
S peace.

420
01:09:12.600 --> 01:09:37.880
Deep sense of peace spreads through.

421
01:09:39.199 --> 01:10:12.720
A very cool, even manu.

422
01:10:15.359 --> 01:10:59.319
Focus on your mind. Your mind becomes be AND's slow deeper,

423
01:11:14.720 --> 01:12:56.640
relax fairies, stomach taste for many of stomach help back lettice, lettice,

424
01:12:56.880 --> 01:13:15.520
sound relaxed. You now feel in the hole of your back.

425
01:13:40.520 --> 01:13:41.680
In a spy.

426
01:13:45.439 --> 01:13:50.720
From your brain, all lay down the middle of your back,

427
01:13:54.000 --> 01:14:01.880
sending and receiving millions of missings just every day.

428
01:14:12.960 --> 01:14:15.199
Deap comfort.

429
01:14:17.399 --> 01:15:33.479
Increase, deeply relaxed, your niece, my legs, spreading those signals

430
01:15:33.760 --> 01:15:43.159
down your spinal cord into every parts of your body,

431
01:15:57.800 --> 01:16:46.600
your shins, in your carf and outputs. Fields of peace

432
01:16:49.560 --> 01:17:03.399
and tranquility spreading through your body, tips of your toes

433
01:17:07.800 --> 01:17:19.960
to your eyes, your fingers. Wait, you know, a bad

434
01:17:31.880 --> 01:18:34.079
letting go, retinker pace to drift in mind just won't

435
01:18:34.319 --> 01:18:56.600
be in a way happy to let go, let God completely,

436
01:18:59.079 --> 01:19:26.000
let go, so drink.

437
01:19:50.199 --> 01:19:51.560
No Boddy.

438
01:19:55.680 --> 01:22:30.359
Joy of sens joy space this space, pace and safety,

439
01:22:53.199 --> 01:24:56.239
surf ery, letting go. Maybe we can just focus on

440
01:24:56.560 --> 01:24:59.279
different pos of your body.

441
01:25:03.479 --> 01:25:05.279
Just notice.

442
01:25:30.920 --> 01:26:33.439
A boy of your eyes, joy so loose, notice a

443
01:26:33.640 --> 01:28:42.640
sense of complete freedom, absolute freedom, has energy pace to

444
01:28:42.960 --> 01:30:04.319
breeze so much. Yes, may not have noticed your mind

445
01:30:05.039 --> 01:31:00.159
driftinghhhh pace deeply.

446
01:31:05.199 --> 01:31:06.520
In the direct of.

447
01:31:11.600 --> 01:32:42.520
Ditle blissful pace blissful pace directed two pays.

448
01:33:12.880 --> 01:33:26.199
Short. Let you go.

449
01:33:52.960 --> 01:35:29.279
Mindt body films almost visible, very relaxed and paceful.

450
01:35:42.920 --> 01:36:06.920
Pace like.

451
01:36:42.800 --> 01:36:49.039
And you could start to notice that you are feeling

452
01:36:49.439 --> 01:37:00.640
more relaxed, even though I've not purposely focused your mind

453
01:37:01.600 --> 01:37:09.159
upon that sense of physical comfort that is growing within

454
01:37:09.279 --> 01:37:18.439
you throughout your body, and your mind starts to slow down.

455
01:37:23.359 --> 01:37:25.600
And that could be almost in.

456
01:37:26.479 --> 01:37:27.880
Recognition of.

457
01:37:30.159 --> 01:37:42.199
I guess my speech not being particularly fast, and things

458
01:37:42.600 --> 01:37:43.840
just generally.

459
01:37:45.159 --> 01:37:46.000
Feel calmer.

460
01:37:49.560 --> 01:37:57.520
Just by listening to my voice, you give yourself an

461
01:37:57.600 --> 01:38:05.520
opportunity to take a break from the day, take a

462
01:38:05.640 --> 01:38:13.800
break from your life, as it is, to give yourself

463
01:38:13.880 --> 01:38:21.720
a rest, giving yourself permission to take some time off

464
01:38:24.039 --> 01:38:29.359
and to allow your body to relax and allow your

465
01:38:29.560 --> 01:38:40.159
mind to slow down, which in turn releases the tension

466
01:38:41.600 --> 01:38:50.319
and it stresses that you had in your body. It's

467
01:38:50.399 --> 01:38:54.920
almost as if the parts of your body just open up,

468
01:38:56.279 --> 01:39:07.880
allowing the negativity out and at the same time replacing

469
01:39:08.760 --> 01:39:17.600
that negativity with positive healing energy, which then.

470
01:39:17.640 --> 01:39:21.399
Fills your body up and your mind.

471
01:39:21.479 --> 01:39:23.920
To also.

472
01:39:26.279 --> 01:39:41.560
Starts to appreciate those feelings of increasing confidence and an

473
01:39:41.680 --> 01:39:47.600
almost uplifting feeling, positive.

474
01:39:49.039 --> 01:40:01.479
Healing energy that spreads through your body like a wave.

475
01:40:03.479 --> 01:40:10.920
Of comfort. And all this comes from just.

476
01:40:14.439 --> 01:40:16.279
Allowing yourself.

477
01:40:18.439 --> 01:40:23.680
A few minutes, maybe half an hour, however long you

478
01:40:23.760 --> 01:40:36.760
want it to be, to just rest, allow your mind

479
01:40:36.960 --> 01:40:47.680
and your body to almost preset itself to the settings

480
01:40:47.880 --> 01:41:03.439
of comfort and relaxation, calmness, which allows more room for

481
01:41:04.880 --> 01:41:07.319
feelings of pleasure.

482
01:41:09.520 --> 01:41:10.800
And happiness.

483
01:41:14.319 --> 01:41:23.159
To move around your body and into your mind, almost

484
01:41:23.960 --> 01:41:28.560
as if your mind and your body are sinking together,

485
01:41:32.840 --> 01:41:42.520
almost mirroring each other with that growing positivity and calmness.

486
01:41:47.560 --> 01:41:53.079
And it feels nice, really does feel nice.

487
01:41:54.760 --> 01:41:57.319
To know that you are the.

488
01:41:57.399 --> 01:42:01.239
One that has allowed yourself.

489
01:42:04.159 --> 01:42:13.479
To feel more comfort and to experience.

490
01:42:15.279 --> 01:42:16.399
More this.

491
01:42:18.199 --> 01:42:33.319
Deep relaxation spreading throughout your body. And as I focus

492
01:42:34.920 --> 01:42:40.640
on each part of your body, you can notice that

493
01:42:40.880 --> 01:42:55.239
that part becomes even more relaxed just by focusing on

494
01:42:55.359 --> 01:43:07.600
it becomes even more calm and comfortable. Just by focusing.

495
01:43:11.680 --> 01:43:17.399
And as I move down your body, starting and your head,

496
01:43:20.119 --> 01:43:26.600
the parts that you have already focused on or continue.

497
01:43:26.760 --> 01:43:28.720
To relax deeply.

498
01:43:31.079 --> 01:43:37.079
And those parts that have not yet focused on or

499
01:43:37.239 --> 01:43:49.000
just automatically release any remain intention in anticipation of even

500
01:43:49.439 --> 01:44:02.920
more comfort about to come. Now the start by focusing

501
01:44:03.640 --> 01:44:10.960
on your forehead. Just being aware the feelings of your forehead,

502
01:44:15.760 --> 01:44:23.199
any background sounds like mister Herbert the pigeon can just

503
01:44:23.319 --> 01:44:30.840
allow you to feel even more relaxed. Just means during

504
01:44:30.920 --> 01:44:38.960
the moment, this isn't this isn't a sterile environment. This

505
01:44:39.159 --> 01:44:47.000
is the world. I live in the countryside, so there's

506
01:44:47.079 --> 01:44:58.319
lots of nature sounds around. As you focus on your forehead,

507
01:45:00.359 --> 01:45:01.560
just notice.

508
01:45:01.199 --> 01:45:05.880
How it becomes even more relaxed as.

509
01:45:05.800 --> 01:45:08.920
You focus.

510
01:45:10.720 --> 01:45:15.239
Lonely on my voice and that part of your body.

511
01:45:20.479 --> 01:45:28.720
Moving down to your eyes, focusing on your eyes, noticing

512
01:45:31.199 --> 01:45:39.680
how your eyelids feel so heavy, he has so light

513
01:45:40.760 --> 01:45:45.720
At the same time, all.

514
01:45:45.640 --> 01:45:49.000
The muscles around your eyes relaxing.

515
01:45:50.239 --> 01:46:03.199
Completely. Moving your focus down to your mouth, lips, your tongue,

516
01:46:04.479 --> 01:46:18.399
your teeth, You comes behole of your mouth, relaxing, calm, blase.

517
01:46:22.840 --> 01:46:31.039
If you focus now on your jaw, just a part

518
01:46:31.159 --> 01:46:35.960
of your jaw near your mouth, your chin, but all

519
01:46:36.039 --> 01:46:40.520
the way up the size of your face to your ears,

520
01:46:42.760 --> 01:46:48.239
the hole of your jaw, heading.

521
01:46:52.000 --> 01:47:08.239
All relaxed, calm, focusing.

522
01:47:11.039 --> 01:47:16.680
On your leck, the front of your neck, and your throat.

523
01:47:19.119 --> 01:47:29.640
Legs in loose and calm, the sides of your leck,

524
01:47:31.960 --> 01:47:38.800
right and left side of your leg. Your legs stand

525
01:47:40.199 --> 01:47:57.840
lace and calm. Now the back of your leck, focusing

526
01:47:58.159 --> 01:48:07.560
on the back of your leg, letting go with any

527
01:48:07.800 --> 01:48:14.239
tension that may have been there before, and enjoy in

528
01:48:14.600 --> 01:48:27.199
fact sense of increasing comfort and release. I think you

529
01:48:27.359 --> 01:48:38.079
can experience in the back of your neck, moving down

530
01:48:38.600 --> 01:48:46.199
your back, moving either side of your spine right from

531
01:48:46.239 --> 01:48:47.600
the top of your back.

532
01:48:49.359 --> 01:48:50.640
All the way.

533
01:48:50.600 --> 01:49:03.279
Down to the bottom of your back, down to your

534
01:49:03.399 --> 01:49:13.880
lower back. As you move up and down your spine,

535
01:49:16.039 --> 01:49:20.479
you can feel the muscles either side of your spine

536
01:49:22.680 --> 01:49:37.279
relaxing even more. And as those muscles relax, that sense

537
01:49:37.359 --> 01:49:47.840
of comfort starts to spread outwards from your spine into

538
01:49:48.079 --> 01:49:54.680
both sides of your back, the top of your back

539
01:49:55.520 --> 01:50:01.920
the middle when your lower back, and as you're scared,

540
01:50:03.479 --> 01:50:12.079
gently and slowly up and down your back, the muscles

541
01:50:12.199 --> 01:50:17.319
at the top of your back relegs and become a looser.

542
01:50:21.640 --> 01:50:27.720
The muscles in the middle of your back also seemed

543
01:50:27.760 --> 01:50:37.239
to just almost define from each other, separating and almost melting.

544
01:50:43.079 --> 01:50:50.119
Getting your lower back seems to be an extra special

545
01:50:50.399 --> 01:50:55.680
feeling of comfort.

546
01:51:00.960 --> 01:51:03.279
The spreads into your hips.

547
01:51:05.560 --> 01:51:13.399
Sit down your lower back, into your hips, into the

548
01:51:13.600 --> 01:51:22.800
area where your cosicks are, and into your buttocks. These

549
01:51:22.920 --> 01:51:25.159
muscles don't spread.

550
01:51:27.920 --> 01:51:29.119
Give your lower back.

551
01:51:31.439 --> 01:51:43.680
Into your hip area, start to melt, start to reading,

552
01:51:44.880 --> 01:51:55.720
let go, then you know where about to focus on

553
01:51:55.840 --> 01:52:11.920
your shoulders. Back spye, continue till they go, continue to relax.

554
01:52:14.800 --> 01:52:18.399
So coldly.

555
01:52:23.119 --> 01:52:28.640
As you focus on your shoulders, you may notice they're

556
01:52:28.880 --> 01:53:05.119
already feeling really this, They're already come I fear those muscles.

557
01:53:07.880 --> 01:53:12.359
Then move from your neck into your shoulders.

558
01:53:18.920 --> 01:53:36.880
Feels so soft and chantle, so sooner and calm.

559
01:53:48.520 --> 01:54:01.560
The feeling your shoulders seins to spread deep into your

560
01:54:01.720 --> 01:54:12.600
shoulders as sense a relaxation, not just traveling deeply into

561
01:54:12.720 --> 01:54:19.760
your muscles, also relaxing.

562
01:54:21.800 --> 01:54:23.279
The butterness.

563
01:54:28.560 --> 01:54:37.560
And moving away to underneath your arms, relaxing the whole

564
01:54:37.800 --> 01:54:43.239
area between the tops of your shoulders and underneath your arms.

565
01:54:47.520 --> 01:54:48.399
He then.

566
01:54:53.560 --> 01:54:54.199
You just so.

567
01:54:56.159 --> 01:55:11.439
Relaxed, bec in your shoulders. Who says that's deep healing

568
01:55:14.880 --> 01:55:32.399
message into your arms. You may feel almost as if

569
01:55:32.479 --> 01:55:45.239
your arms an't leave that because the sun relaxed so deeply, relaxed,

570
01:55:52.479 --> 01:56:34.920
so calm. So that feels spreading oh down your arms

571
01:56:37.680 --> 01:57:07.720
to outwayes including day you alwis sircumpt spreads away interists

572
01:57:11.000 --> 01:57:15.039
four sadrists.

573
01:57:20.600 --> 01:57:21.680
So heavy.

574
01:57:25.039 --> 01:58:09.079
Yet the same time sunlight and gentle fuck said, now

575
01:58:12.520 --> 01:59:12.000
your ads as peace annoy a sense of real pace

576
01:59:24.079 --> 01:59:50.119
just seems to feel so famillion hands relax dem else

577
02:00:07.600 --> 02:04:33.399
it's think it upst your bodys f kicks fished comf

578
02:04:33.840 --> 02:05:01.039
schools sands in.

579
02:06:41.439 --> 02:06:44.520
Faith. Then you faint.

580
02:06:51.279 --> 02:08:04.640
S pas scon' sais sc pacef s pace bra same

581
02:08:09.880 --> 02:08:11.159
payce f.

582
02:08:15.000 --> 02:08:16.079
S come on.

583
02:08:24.479 --> 02:08:45.319
Let relaxation, the sprit, the chest, the story, let's sake

584
02:08:45.680 --> 02:09:06.720
go everything. So I'm gonna start counting down now, from

585
02:09:06.840 --> 02:09:15.479
twenty down to one. You can imagine in a way

586
02:09:15.560 --> 02:09:21.640
it's like just walking down some steps in each step

587
02:09:22.039 --> 02:09:28.199
or twenty steps, and each step represents a level of comfort.

588
02:09:31.680 --> 02:09:47.079
Each step represents a deepening of that comfort and the

589
02:09:47.279 --> 02:09:54.159
furthes you walk down those steps that deeper or blast

590
02:09:54.239 --> 02:11:10.279
you feel. So starting with number twenty twenty nineteen eighteen

591
02:11:48.319 --> 02:13:52.199
seventeen sixtyhhhhhhh fi three.

592
02:14:34.800 --> 02:15:35.079
Four s.

593
02:16:42.000 --> 02:19:02.239
Twohhhhhhhhhh no.

594
02:20:01.040 --> 02:20:37.760
Usus us.

595
02:21:00.680 --> 02:23:38.639
Eight six.

596
02:24:53.479 --> 02:25:22.399
Fi us.

597
02:25:37.159 --> 02:30:58.719
The visisi, as you focus on your lives, the countdown

598
02:31:00.079 --> 02:31:14.879
down to one, focusing just on your eyes, your eyelids,

599
02:31:15.319 --> 02:31:16.840
the muscles.

600
02:31:16.319 --> 02:31:25.239
Around your eyes, your eye walls themselves, a whole area

601
02:31:28.239 --> 02:31:42.319
that makes up your eye. And as we count down.

602
02:31:42.360 --> 02:31:43.120
From ten.

603
02:31:45.000 --> 02:31:50.719
Down to one, was to focus in on your eyes,

604
02:31:57.120 --> 02:32:08.000
your become twice is relaxed with each number counting down

605
02:32:12.120 --> 02:32:13.799
that you may find.

606
02:32:17.639 --> 02:32:20.200
The way you want to do is just.

607
02:32:22.079 --> 02:32:29.360
To drift off to sleep. And if that's what you want,

608
02:32:32.399 --> 02:32:45.360
then just allow yourself to do that now focusing on

609
02:32:45.520 --> 02:32:50.959
your eyes and to begin counting down.

610
02:32:52.239 --> 02:32:54.200
From ten down to one.

611
02:32:58.239 --> 02:32:58.879
Right now.

612
02:33:33.799 --> 02:41:47.639
Nine eighth seven shhhhh.

613
02:39:30.959 --> 02:42:03.879
Three usus.

614
02:42:05.040 --> 02:42:05.280
One.

615
02:42:11.639 --> 02:42:28.319
So counted down from ten to one, ten nine eight

616
02:42:31.159 --> 02:42:45.479
seven six five four three two.

617
02:42:48.000 --> 02:42:48.239
One.

618
02:42:55.239 --> 02:42:58.120
And maybe that was a bit too quick in order

619
02:42:58.200 --> 02:43:02.440
to relax. Maybe it's a too fast for you to

620
02:43:03.840 --> 02:43:12.440
notice the calming of your body, maybe even a little

621
02:43:12.479 --> 02:43:16.280
bit of pressure there, like you're counted down from ten

622
02:43:16.360 --> 02:43:20.040
to one. Would you expect me to do man, expect

623
02:43:20.120 --> 02:43:23.399
me to just to go with floppy just because you're

624
02:43:23.479 --> 02:43:33.079
counting down. If you try again, but this time, I'll

625
02:43:33.120 --> 02:43:40.280
go this slower this time that you focus on the

626
02:43:40.440 --> 02:43:44.559
whole of your body before we focus on your legs.

627
02:43:47.000 --> 02:43:48.159
Just notice.

628
02:43:49.319 --> 02:44:03.639
How your body does start to feel more relaxed every

629
02:44:03.799 --> 02:45:38.879
number that I count down ten, nine, eight, seven, six, five, four, three, one,

630
02:45:50.200 --> 02:45:55.920
I just notice how how you feel, generally, how your

631
02:45:55.920 --> 02:46:10.760
body feels. It's not necessarily even about counting down from

632
02:46:10.879 --> 02:46:17.200
ten to one. It's that space that you have.

633
02:46:18.520 --> 02:46:18.600
That.

634
02:46:21.159 --> 02:46:42.319
Space between being active physically or mentally, just sitting or

635
02:46:42.479 --> 02:46:48.319
lying down, just being there, not doing anything, not saying anything,

636
02:46:48.600 --> 02:46:55.040
or needing to think about anything. So it opens up

637
02:46:55.120 --> 02:46:59.559
a space, you know, a bit of a space, a gap.

638
02:47:05.799 --> 02:47:09.360
And the more I came down from ten to one,

639
02:47:10.520 --> 02:47:18.600
the bigger that gap becomes. So there's that gap of calmness,

640
02:47:20.000 --> 02:47:35.680
of comfort, relaxation. It's a nice feeling, and it moves

641
02:47:37.239 --> 02:47:44.879
those stresses or discomforts physically or emotionally, moves.

642
02:47:46.799 --> 02:48:01.760
Away. Allows you to just slow down.

643
02:48:05.440 --> 02:48:06.920
Someone to count the game.

644
02:48:06.799 --> 02:48:13.479
From ten down to one, and notice that gap, widening.

645
02:48:15.159 --> 02:48:15.920
The gap.

646
02:48:17.440 --> 02:48:21.040
And this is it widens, it's almost slight. The the

647
02:48:21.319 --> 02:48:39.760
stress and attention falls into the gap gives you that distance,

648
02:48:41.760 --> 02:49:34.760
that space. Now ten nine eight, seven, six, five.

649
02:49:45.559 --> 02:50:04.719
Four three.

650
02:50:39.479 --> 02:50:55.639
One. How did your body feel.

651
02:50:57.559 --> 02:50:57.760
Now?

652
02:51:10.479 --> 02:51:26.719
Can you notice that they feeling calm, the feeling relaxed?

653
02:51:49.200 --> 02:51:53.559
There were Now focus on your legs, just your legs.

654
02:52:09.559 --> 02:52:29.680
We're just gonna start with focusing on your thighs. Of course,

655
02:52:29.799 --> 02:52:35.159
it's not the most exciting thing to be doing because.

656
02:52:38.120 --> 02:52:39.440
I'm sure, like most.

657
02:52:39.319 --> 02:52:42.159
Of your body is not a lot going on right now.

658
02:52:51.239 --> 02:52:57.520
Just focusing on the whole of your thighs, the tops

659
02:52:57.559 --> 02:53:03.760
of your thighs, the side your thighs, the bottoms of

660
02:53:03.840 --> 02:53:11.040
your thighs, your outer thighs and inner thighs, basically the

661
02:53:11.159 --> 02:53:14.840
whole of your thigh that leads into your hip.

662
02:53:18.719 --> 02:53:21.360
And it goes down to your.

663
02:53:23.360 --> 02:53:35.200
Knee joint. Now, this is a big area. It's a

664
02:53:35.360 --> 02:53:42.159
very heavy area. It's very strong, probably the strongest muscles

665
02:53:42.239 --> 02:53:55.120
in your body or in your thighs. But I don't

666
02:53:55.200 --> 02:54:09.719
think we perhaps eve enough attention to our thighs. Perhaps

667
02:54:09.879 --> 02:54:19.920
we don't and acknowledge how important our thighs are to

668
02:54:20.079 --> 02:54:21.040
our lives.

669
02:54:32.200 --> 02:54:32.879
How much.

670
02:54:35.319 --> 02:54:48.840
They actually do for us all through our lives. And

671
02:54:48.959 --> 02:54:54.639
it may seem to sound really weird, but I think

672
02:54:54.719 --> 02:55:01.719
that all of our body parts, especially our thighs, needs

673
02:55:01.840 --> 02:55:16.280
some TLC, a bit of love shown, a bit of acknowledgement,

674
02:55:19.040 --> 02:55:28.079
thank you, gratitude for what air thighs do for us.

675
02:55:34.639 --> 02:55:40.280
And I know this may sound a bit strange. Maybe

676
02:55:40.319 --> 02:55:43.319
you think, why am I shure? How should be out

677
02:55:43.840 --> 02:55:52.559
in the garden hugging a tree or something. It's hard

678
02:55:52.600 --> 02:55:55.559
to sell, like I phone up on a tree, so

679
02:55:55.639 --> 02:55:58.079
when I'm doing this singdoors somewise, I wouldn't be outside

680
02:55:58.159 --> 02:56:01.920
out in a tree, I can't see the television. Country

681
02:56:08.799 --> 02:56:12.920
we moved down to your knees. He gain such an

682
02:56:13.000 --> 02:56:22.719
important part, and I think we don't necessarily I'll speak

683
02:56:22.760 --> 02:56:30.079
for myself here, I don't necessarily appreciate all that I

684
02:56:30.319 --> 02:56:35.360
need to do for me until I have a problem

685
02:56:35.399 --> 02:56:40.559
with my need. Occasionally, if I ever, maybe i'll bash

686
02:56:40.639 --> 02:56:46.840
it or it's aching for some reason, then that I

687
02:56:47.040 --> 02:56:52.479
realize how much it does. You know, the benefit of

688
02:56:52.600 --> 02:57:02.319
being able to use my legs without any kind physical discomfort.

689
02:57:03.239 --> 02:57:05.159
Is a beautiful thing.

690
02:57:06.520 --> 02:57:14.159
That's possibly not appreciated. Tool it's temporarily removed. You know

691
02:57:14.280 --> 02:57:23.760
that's comfort. But as you focus on your knees, regardless

692
02:57:23.799 --> 02:57:29.360
of how your knees feel, you can have that sense

693
02:57:29.440 --> 02:57:35.360
of gratitude and love to your needs for all that

694
02:57:35.479 --> 02:57:48.280
they do for you. You can still have that attention

695
02:57:48.920 --> 02:57:56.879
on your thighs. Maybe notice how your thighs feel, Maybe notice.

696
02:57:56.719 --> 02:57:58.520
That they are.

697
02:58:00.200 --> 02:58:16.559
Relaxing more deeply as you focus now on the bottoms

698
02:58:16.600 --> 02:58:21.000
of your legs, your shins, and your carve muscles, the

699
02:58:21.120 --> 02:58:28.799
bones between your knees and your feet incorporates, and the

700
02:58:28.920 --> 02:58:41.559
course your ankles so important. Anyone that's had even like

701
02:58:41.719 --> 02:58:48.559
the slightest sprain of an ankle knows how how much

702
02:58:48.799 --> 02:58:58.600
we take our ankles for granted. And it's kind of

703
02:58:58.680 --> 02:59:04.040
strange in a way when you think that. You know, logically,

704
02:59:04.399 --> 02:59:07.479
our wrists are a lot thinner than the rest of

705
02:59:07.520 --> 02:59:12.200
our arms, which is okay, it doesn't you can't see

706
02:59:12.239 --> 02:59:15.719
any problem with that because we're just picking stuff up

707
02:59:17.319 --> 02:59:22.920
by our ankles so much thinner than the rest of

708
02:59:22.959 --> 02:59:33.879
our legs. And from a physics perspective or logical even

709
02:59:33.920 --> 02:59:39.639
it doesn't really make sense that all this weight would

710
02:59:39.719 --> 02:59:46.920
ultimately be resting on your ankles then lead to your feet,

711
02:59:51.520 --> 03:00:00.360
a thin area, thin bone. Yeah, it does so much

712
03:00:00.440 --> 03:00:07.479
great work. Supports us, supports our body for a lifetime,

713
03:00:12.280 --> 03:00:21.799
helps us to balance, It helps you to get around

714
03:00:21.920 --> 03:00:30.879
and be mobile. And there's the calf muscles. Of course,

715
03:00:35.959 --> 03:00:39.319
when I was younger, I couldn't see the pointing calf muscles.

716
03:00:40.200 --> 03:00:45.079
Didn't seem to do anything. Okay, if I walked around

717
03:00:45.079 --> 03:00:49.959
on tiptoes, then my calf muscles get some work. But

718
03:00:50.040 --> 03:00:52.680
of course that's not true. The calf muscles are being

719
03:00:52.799 --> 03:01:05.879
used whenever we use their legs in your shins there

720
03:01:06.000 --> 03:01:16.920
to protect you'll lower legs shaped in a way almost

721
03:01:17.000 --> 03:01:28.760
as a protector for the bone, leading of course to

722
03:01:28.879 --> 03:01:38.959
your ankles and your feet. But we're not going to

723
03:01:39.040 --> 03:01:41.200
focus on your feet. We're just going to focus on

724
03:01:41.280 --> 03:01:48.319
the legs. And I realize, now that I've mentioned your feet,

725
03:01:48.399 --> 03:01:53.040
you'll probably focus on them anyway, So maybe I should

726
03:01:53.120 --> 03:01:59.399
focus on your feet a little bit. You can have them,

727
03:01:59.440 --> 03:02:05.000
and you're aware the same as you have your thighs

728
03:02:05.280 --> 03:02:09.600
in your awareness. Even though we haven't been focusing on

729
03:02:09.760 --> 03:02:15.920
your thighs a few minutes, we're focusing on your ankles.

730
03:02:21.639 --> 03:02:36.840
There's still that sensation of comfort in your thighs, and

731
03:02:36.920 --> 03:02:38.559
there's that movement.

732
03:02:39.799 --> 03:02:40.840
Of energy.

733
03:02:42.600 --> 03:02:49.639
Because the thighs hold lots of different sensations. Of course,

734
03:02:49.680 --> 03:02:54.479
there's the muscles, the big strong muscles that we have

735
03:02:54.680 --> 03:03:08.000
in our thighs. But the skin on the outside of

736
03:03:08.079 --> 03:03:13.399
the thighs, as in the outside of all of our body,

737
03:03:14.200 --> 03:03:25.760
can be very sensitive, sensitive to attach, sensitive to temperature,

738
03:03:32.319 --> 03:03:39.840
and inside your thighs the bones, there's the muscle, is

739
03:03:39.879 --> 03:03:42.239
the blood, vessels, the arch trees.

740
03:03:43.479 --> 03:03:44.120
To all this.

741
03:03:44.319 --> 03:03:53.920
Stuff inside of thighs. I guess sometimes it'd be nice

742
03:03:53.920 --> 03:03:58.239
if you could actually put your fingers inside your thighs

743
03:03:58.840 --> 03:04:04.239
and message, so you can message on the outside of

744
03:04:04.319 --> 03:04:07.920
the course, but be able to get deep into the muscles,

745
03:04:08.799 --> 03:04:12.760
and to be able to just message inside your thighs.

746
03:04:13.639 --> 03:04:23.360
Message in the bones of your leg massage veins, just

747
03:04:23.600 --> 03:04:37.600
gently healing thighs. You can move down, message inside your knees,

748
03:04:39.120 --> 03:04:47.280
just message in those bones with healing fingertips, spreading the healing.

749
03:04:47.159 --> 03:04:51.719
Energy deep into the choice your knees.

750
03:04:57.159 --> 03:05:02.399
Of course, there's the bank you need and the inside crease.

751
03:05:03.479 --> 03:05:11.079
Real need is it's a very sensitive area. Very it

752
03:05:11.120 --> 03:05:15.520
feels very nice when it striken. That might be because

753
03:05:16.399 --> 03:05:21.319
it's an area that's not really touched very often. It's

754
03:05:21.479 --> 03:05:29.079
almost like a hidden part a crease your legs. It's almost.

755
03:05:31.040 --> 03:05:31.799
Like a part that.

756
03:05:33.600 --> 03:05:44.840
Has a sensitivity, which is a little bit different. Of course,

757
03:05:44.879 --> 03:05:55.200
it's protected by your legs. So you can legend put

758
03:05:55.319 --> 03:06:05.920
in your fingers into the increase your legs and fold

759
03:06:06.040 --> 03:06:10.159
in between your legs. You can just message with your fingertips,

760
03:06:11.680 --> 03:06:22.799
your fingertips going inside, massage in the muscle tissue. You

761
03:06:22.879 --> 03:06:29.360
can cause fielder the bones of your knees heading through

762
03:06:29.399 --> 03:06:42.079
your fingertips, and then as you go down to your

763
03:06:42.159 --> 03:06:44.840
calf muscles, and that's the part I'd like to be

764
03:06:44.879 --> 03:06:53.959
able to really put my fingertips deep inside my calf muscles, massage.

765
03:06:53.440 --> 03:06:54.680
In every.

766
03:06:56.040 --> 03:07:08.799
Single tissue of the muscle, healing every part. And they're

767
03:07:08.879 --> 03:07:16.639
doing the same for my shoes. Message and generally stroking

768
03:07:16.799 --> 03:07:23.159
the bones, generally stroking them, healing in a loving way

769
03:07:24.479 --> 03:07:30.879
because they deserve to be treated. There's the precious bones

770
03:07:30.959 --> 03:07:35.680
that they are. Their legs are so precious as they

771
03:07:35.760 --> 03:07:40.879
all the other parts of our body, the more precious

772
03:07:40.920 --> 03:07:45.159
of any chub on the planet.

773
03:07:53.719 --> 03:07:54.760
When you start to.

774
03:07:56.280 --> 03:07:57.159
Think about.

775
03:08:00.319 --> 03:08:09.120
Your legs in its way, it can change your perspective.

776
03:08:11.840 --> 03:08:19.000
It might sound a bit silly to start with the

777
03:08:19.200 --> 03:08:28.120
idea of having love your legs, showing appreciation for your thighs,

778
03:08:30.920 --> 03:08:35.280
wanting to be able to put your hands in your thighs,

779
03:08:37.479 --> 03:08:44.479
massage the muscles and the bones, to get your fingers

780
03:08:44.760 --> 03:08:54.840
deep in there, releasing attension, just to show how much

781
03:08:55.000 --> 03:09:02.440
you care about your legs. What do you care for?

782
03:09:03.559 --> 03:09:11.559
What your legs do for you regularly, your needs, your calms,

783
03:09:12.840 --> 03:09:25.079
your ankles, the strength of your ankles, considering how thin

784
03:09:25.280 --> 03:09:28.840
they are compared to the rest of your legs, especially

785
03:09:28.920 --> 03:09:43.600
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

786
03:09:44.879 --> 03:09:54.520
Your ankles are truly a gift because of what they

787
03:09:54.719 --> 03:10:06.360
do for you, supporting all that weight, regardless of how

788
03:10:06.559 --> 03:10:10.600
what weight you are, even if you're only ate stony,

789
03:10:12.879 --> 03:10:19.719
still want a long weight for these little ankles, how

790
03:10:19.760 --> 03:10:22.239
a lot heavier than mainstone.

791
03:10:23.239 --> 03:10:24.040
Double dome.

792
03:10:27.360 --> 03:10:36.159
In my course, support my body all the time. What

793
03:10:36.319 --> 03:10:39.239
they do give off a sigh of relief or to

794
03:10:39.319 --> 03:10:39.840
sit down.

795
03:10:42.159 --> 03:10:44.520
That's for my old licks, though.

796
03:10:47.920 --> 03:10:55.319
My fi feels go my toes clap so happy.

797
03:11:15.079 --> 03:11:16.159
Your legs.

798
03:11:17.639 --> 03:11:25.479
Really are amazing, and I know they're talking about talking

799
03:11:25.520 --> 03:11:32.680
about your legs is probably possibly the most most boring

800
03:11:32.799 --> 03:11:40.280
things you ever heard anyone say. Possibly don't boring or not.

801
03:11:41.920 --> 03:11:57.399
Everything I said is true. Your legs are amazing. Your

802
03:11:57.479 --> 03:12:08.280
legs deserve not just respect, they deserve to relax.

803
03:12:09.719 --> 03:12:10.079
Deeply.

804
03:12:17.360 --> 03:12:20.719
They deserve to take some time out of the day

805
03:12:22.920 --> 03:12:43.639
to just let go completely relax.

806
03:12:49.120 --> 03:12:52.159
Really can relax.

807
03:12:59.440 --> 03:13:04.440
Because the eggs are so such a most very important

808
03:13:05.200 --> 03:13:09.719
part of your body. When you relax your eggs, the

809
03:13:09.840 --> 03:13:21.040
rest of your body also naturally follows in that journey

810
03:13:21.200 --> 03:13:33.799
of comfort. Like I'm feeling my hips, my hips feel

811
03:13:34.559 --> 03:13:42.479
really loose, and also my lower back as well. My

812
03:13:42.680 --> 03:13:48.399
lower back really feels it feels stretched, even though I'm

813
03:13:48.479 --> 03:13:54.680
just sitting in a chair and there's no stretching as

814
03:13:54.760 --> 03:13:58.000
far as aware that I'm doing. It's almost as if

815
03:13:58.079 --> 03:14:01.959
the muscles are just relax so much that there is

816
03:14:02.120 --> 03:14:10.639
a natural stretch as the tension has reduced a lot.

817
03:14:26.959 --> 03:14:36.120
Aboun count down ten down to one, you can continue

818
03:14:37.959 --> 03:15:09.079
to film wonderfully relaxed ten nine, eight, seven, six, five, four,

819
03:15:12.479 --> 03:15:37.559
three two one relax. So I'm just gonna count down

820
03:15:39.079 --> 03:15:44.079
five down to one, and as a countdown and just

821
03:15:44.200 --> 03:15:52.000
focus on the numbers, just the numbers counted down, and

822
03:15:52.200 --> 03:16:01.399
notice how you feel in this moment as you hear

823
03:16:01.479 --> 03:16:09.040
the numbers counting down, knowing that those numbers counting down

824
03:16:09.239 --> 03:16:19.200
represent you feeling calmer, not just in your body, but

825
03:16:19.399 --> 03:16:28.639
also relaxing your mind. Just notice how you feel. There's

826
03:16:28.760 --> 03:16:34.520
nothing to do, there's nothing to say, there's nothing to

827
03:16:34.680 --> 03:17:17.479
think about, starting with number five, four, three two one.

828
03:17:27.120 --> 03:17:33.399
As you notice the gradual.

829
03:17:35.639 --> 03:17:36.200
Letting go.

830
03:17:38.559 --> 03:17:45.479
Of the tension in your body, you may also begin

831
03:17:45.760 --> 03:17:47.000
to notice.

832
03:17:46.680 --> 03:17:53.879
And be aware of how your mind is starting to

833
03:17:55.239 --> 03:18:01.840
slow down. This is just a natural thing that happens.

834
03:18:04.479 --> 03:18:09.680
It's not really a special procedure. It's just natural. Because

835
03:18:09.719 --> 03:18:15.639
it's your body relaxes, your mind also starts to relax,

836
03:18:17.239 --> 03:18:20.879
and a more mind relaxes the more your body relaxes.

837
03:18:21.000 --> 03:18:31.520
It's just a continuous circle of relaxation. And there's that

838
03:18:32.760 --> 03:18:37.799
calmness that comes from relative quietness.

839
03:18:40.479 --> 03:18:45.120
Even if this background sounds, even your side.

840
03:18:44.879 --> 03:18:51.000
Online, it's still going to be quite calm.

841
03:18:52.719 --> 03:18:55.360
You know, you haven't got the television on, there's no

842
03:18:55.639 --> 03:19:00.479
music in the background, unless you're listening to the recorded music.

843
03:19:00.600 --> 03:19:07.440
Of course, you are very likely not going to be

844
03:19:07.559 --> 03:19:10.600
sitting in a room with other people, of course you

845
03:19:10.719 --> 03:19:15.399
my paper. Generally, it's more ideal if you can do

846
03:19:15.559 --> 03:19:26.399
this on your own, so no distractions, and when you

847
03:19:26.559 --> 03:19:41.840
stop thinking about stuff, relaxation automatically rises. The sense of

848
03:19:41.959 --> 03:19:52.680
comfort starts to grow, and without trying to build it

849
03:19:52.840 --> 03:20:04.120
up into something fantastical, something magical, this is just a

850
03:20:04.399 --> 03:20:10.639
natural process, something that's easy.

851
03:20:12.639 --> 03:20:13.319
To accomplish.

852
03:20:16.120 --> 03:20:20.479
In fact, it's almost you know, the sense of relaxing

853
03:20:21.360 --> 03:20:27.079
completely happens really when you put no effort into it.

854
03:20:28.120 --> 03:20:33.799
It's not something that you can really force. It's something

855
03:20:33.959 --> 03:20:44.719
that happens naturally. And part of the process of this

856
03:20:45.000 --> 03:20:56.920
recording and others is simply two allow you to take

857
03:20:57.000 --> 03:21:11.840
advantage of this space, this time, to just let go,

858
03:21:15.000 --> 03:21:23.239
to just be here, to be in tune with how

859
03:21:23.319 --> 03:21:36.680
you feel, yet with the intention of wanting to relax

860
03:21:36.840 --> 03:21:48.159
deeply that maybe even to fall asleep, depending on what

861
03:21:48.360 --> 03:21:54.520
it is that you wish for yourself in this moment.

862
03:22:01.479 --> 03:22:04.079
As we know, relaxing.

863
03:22:05.079 --> 03:22:13.200
Is the majority of the process of falling asleep. The

864
03:22:13.280 --> 03:22:16.879
actual fall in the sleep part is the tiny bit

865
03:22:16.920 --> 03:22:29.440
at the end. The deeper relaxed you become, the easier.

866
03:22:32.000 --> 03:22:32.879
You find.

867
03:22:34.159 --> 03:22:47.959
Yourself drifting. You can also if you choose to stay

868
03:22:49.600 --> 03:22:57.399
focused on my voice and really enjoy.

869
03:23:02.840 --> 03:23:04.159
The process.

870
03:23:08.159 --> 03:23:40.079
Coradually relaxing each muscle in your body effortlessly and just

871
03:23:40.719 --> 03:23:53.120
observing the sensation of letting go.

872
03:23:59.479 --> 03:24:00.000
Complete.

873
03:24:00.079 --> 03:24:10.399
Late this time, I'm gonna count from six down to one.

874
03:24:15.520 --> 03:24:26.040
You can notice your mind calming down with each number

875
03:24:27.760 --> 03:24:51.399
that you hear me say, naturally, feeling calm, slow, be peaceful, sex.

876
03:25:17.159 --> 03:27:45.479
Fivehhhhhhhhho one, being aware how you mind slowed.

877
03:27:47.159 --> 03:28:13.559
Right down, sinking deeply into relaxation. And as you focus

878
03:28:13.719 --> 03:28:22.040
on your mind and may notice that there are some

879
03:28:22.959 --> 03:28:29.600
thoughts still there, maybe some stubborn thoughts that.

880
03:28:32.040 --> 03:28:33.319
For some reason.

881
03:28:36.079 --> 03:28:52.680
Perhaps need your attentionsthing.

882
03:28:45.040 --> 03:28:45.879
You can do is.

883
03:28:51.440 --> 03:28:59.239
Send love to those thoughts. Sprinkle those thoughts.

884
03:29:03.399 --> 03:29:04.159
With love.

885
03:29:05.680 --> 03:29:11.840
My little petals from my flower. Just sprinkle over petals,

886
03:29:11.920 --> 03:29:12.879
feel good love.

887
03:29:15.079 --> 03:29:16.399
Towards those thoughts.

888
03:29:17.000 --> 03:29:23.120
To let those thoughts, Mom, You're not a band.

889
03:29:22.879 --> 03:29:26.120
In a number. You just need them.

890
03:29:27.360 --> 03:29:39.360
You require them to just calm down, slow down, quiet down.

891
03:29:43.000 --> 03:29:43.399
For now.

892
03:29:51.280 --> 03:29:56.280
So as you focus on those remaining thoughts as we

893
03:29:56.440 --> 03:30:02.520
count down this time from seven down to my each number,

894
03:30:05.520 --> 03:30:18.079
just imagine sprinkling those flower petals of love, kindness, gratitude

895
03:30:21.280 --> 03:30:30.879
over those thoughts which will allow them to just melt

896
03:30:30.920 --> 03:30:46.360
away and relax deeply. Every number, those thoughts will become

897
03:30:46.600 --> 03:33:29.879
more and more relaxed. Starting seven, six, five. Let you know,

898
03:33:34.319 --> 03:33:55.559
notice how relaxed you're feeling in your body. We got

899
03:33:55.680 --> 03:34:09.280
to focus on your hands, because the more relaxed your

900
03:34:09.520 --> 03:34:33.520
hands on, the relax your body and mind. Do you

901
03:34:33.760 --> 03:34:44.520
focus on your hands and your fingers. There's nothing needed

902
03:34:44.760 --> 03:34:50.280
to be done. There's no clutching with fists or tents

903
03:34:50.520 --> 03:35:02.280
in the fingers or anything like that. Just noticing and

904
03:35:02.639 --> 03:35:14.799
focusing on your hands, noticing ere they feel.

905
03:35:29.440 --> 03:35:30.840
Because the ball.

906
03:35:32.760 --> 03:35:41.680
Relaxt your hands feel the calmly your mind feels.

907
03:35:43.559 --> 03:35:44.479
The ball.

908
03:35:47.079 --> 03:36:10.799
Confidence feel around your body. Jeer, I have already I

909
03:36:11.040 --> 03:36:51.040
taste fill mind is starting dress fusaip just in my

910
03:36:51.239 --> 03:37:05.200
hands and fingers ach experience.

911
03:37:07.840 --> 03:37:13.520
I'm real deepening of that relaxation.

912
03:37:14.239 --> 03:37:16.600
In your hands and fingers.

913
03:37:26.000 --> 03:37:50.440
More relaxed. With each number eight n one, we can

914
03:37:50.520 --> 03:38:02.319
almost feel that healing, relaxing energy spread. It's your hands

915
03:38:03.479 --> 03:38:31.920
and fingers becoming a relaxing with each number going down, eight,

916
03:38:32.760 --> 03:39:40.399
down to one, drifting, drifting again, spotted with number eighth seven,

917
03:42:49.520 --> 03:42:58.760
just being here now, nothing to think about nothing to do,

918
03:43:00.440 --> 03:43:14.680
nothing to say, and everything just feels calm. This is

919
03:43:15.799 --> 03:43:22.559
your natural state of being. This is how you just

920
03:43:23.680 --> 03:43:30.639
normally feel when you take away the other stuff.

921
03:43:32.639 --> 03:43:33.559
That we add.

922
03:43:35.079 --> 03:43:45.600
And think glass, stress and where we're hear overthinking anxiety

923
03:43:45.799 --> 03:43:57.879
and tension generally thinking about stuff. Take that away, which

924
03:43:57.959 --> 03:43:58.600
is what we did.

925
03:43:59.440 --> 03:44:00.479
We did out.

926
03:44:06.600 --> 03:44:17.840
You left with a real sense of peacefulness, which comes

927
03:44:17.879 --> 03:44:26.639
Steve for a good place because optimately it's just a

928
03:44:26.879 --> 03:44:39.440
feeling of feeling and comfort. Must as if you got

929
03:44:39.520 --> 03:44:45.280
inside yourself you found a special place where.

930
03:44:47.479 --> 03:44:52.760
Everything is peaceful.

931
03:44:55.239 --> 03:45:03.840
The place week in ll relaxed and natal sense of comfort,

932
03:45:07.239 --> 03:45:17.879
place where you be you can accept yourself when you

933
03:45:20.920 --> 03:45:32.000
place way you tried to please an iglios and place

934
03:45:32.120 --> 03:45:42.319
way you can actually just love yourself in some ways.

935
03:45:42.399 --> 03:45:46.040
More importantly, you can like yourself.

936
03:45:48.120 --> 03:45:51.159
Appreciate you.

937
03:46:00.360 --> 03:46:02.159
A sense of gratitude.

938
03:46:05.520 --> 03:46:07.200
The air around.

939
03:46:14.600 --> 03:46:22.479
That's also a place where you can actually feel the

940
03:46:22.799 --> 03:46:38.079
healing energy soaking into your body. Healing energy soaking into

941
03:46:38.200 --> 03:46:38.719
your body.

942
03:46:43.840 --> 03:46:45.319
The healing energy.

943
03:46:45.440 --> 03:46:56.399
Spreads through your veins, traveling to each every single part

944
03:46:58.159 --> 03:47:08.120
of your body. You start to realize the actually the

945
03:47:08.440 --> 03:47:17.159
healing energy, it's not just entered into your brain. It's

946
03:47:17.280 --> 03:47:29.239
become part of your brain, and its spinal fluid is

947
03:47:29.319 --> 03:47:40.239
now mixed with healing energy, not just allowing you to

948
03:47:40.600 --> 03:47:48.239
feel so much more relaxed and healthy in this moment,

949
03:47:52.719 --> 03:48:02.120
but also you start to realize that actually, what's happening

950
03:48:02.360 --> 03:48:10.879
now without a healing, relaxing energy spreading through your body,

951
03:48:12.920 --> 03:48:23.920
is actually changing your Life's suctually changing the way you're

952
03:48:24.040 --> 03:48:30.520
going to feel, not just now, but tomorrow and the

953
03:48:30.639 --> 03:48:40.360
next day. As your health improves, not just your physical health,

954
03:48:40.520 --> 03:48:47.840
be your mental health. Things they used to bother you

955
03:48:48.040 --> 03:48:55.200
in the past, for some reason, no longer have the

956
03:48:55.319 --> 03:49:04.239
effect that they used to because something has changed deep

957
03:49:04.719 --> 03:49:15.360
within you. Maybe things that used to cause you to

958
03:49:15.520 --> 03:49:27.840
feel anger no longer have that power to control you

959
03:49:30.319 --> 03:49:36.600
the way they seem to be able to before. As

960
03:49:36.719 --> 03:49:48.280
you realize that you're the one who decides what affects you,

961
03:49:51.920 --> 03:49:59.879
you're the one who decides to feel relaxed.

962
03:50:00.159 --> 03:50:04.520
And calm when you choose.

963
03:50:07.760 --> 03:50:22.239
To enjoy noticing, these natural developments of healing continue to

964
03:50:22.440 --> 03:50:36.760
grow and improve your life day by day, include, of course,

965
03:50:36.920 --> 03:50:54.440
your ability to relax so much easier and sleeping. It's

966
03:50:54.479 --> 03:51:06.120
the most natural thing in the world because Falling asleep

967
03:51:06.360 --> 03:51:12.680
is something that you've done so many times.

968
03:51:14.000 --> 03:51:19.840
In your life, and you know that you were born.

969
03:51:21.120 --> 03:51:24.680
As we all work with the ability.

970
03:51:25.799 --> 03:51:39.559
To fall asleep, naturally, born with that ability to just

971
03:51:40.120 --> 03:51:54.239
drift off into a deep, healing sleep. Even when we're kids,

972
03:51:55.879 --> 03:51:58.760
sometimes will fall asleep and we don't even want to

973
03:52:00.799 --> 03:52:05.920
try to stay awake. Maybe it's a birthday in the morning,

974
03:52:06.000 --> 03:52:10.399
when it's Christmas or holiday or something we look forward to,

975
03:52:11.000 --> 03:52:15.040
I don't want to go to sleep. But the more

976
03:52:15.639 --> 03:52:20.520
we want to stay awake, the more we just start

977
03:52:20.600 --> 03:52:29.319
to drift. And the more he finds drifting. We try

978
03:52:29.399 --> 03:52:35.280
to stop yourself and drifting asleep, the deeper and stronger

979
03:52:35.319 --> 03:52:46.559
without drifting becomes. Because we're born not just with the

980
03:52:46.840 --> 03:52:56.239
need to relax deeply, but to naturally fall asleep. But

981
03:52:56.319 --> 03:53:10.639
it's our birthright, it's part of our DNA, and sometimes

982
03:53:10.799 --> 03:53:16.200
as we get older in life, perhaps at times we

983
03:53:16.559 --> 03:53:18.319
have forgotten.

984
03:53:22.440 --> 03:53:25.319
Relaxing completely.

985
03:53:27.040 --> 03:53:40.399
It's not only a wonderfully pleasant experience, it's also really easy.

986
03:53:51.760 --> 03:53:59.239
It's very very easy to let go because that's what

987
03:53:59.319 --> 03:53:59.559
it is.

988
03:54:00.239 --> 03:54:05.559
Just decided.

989
03:54:07.680 --> 03:54:08.159
To let go.

990
03:54:13.360 --> 03:54:19.319
And when you press the play button on my recordings,

991
03:54:21.200 --> 03:54:23.520
you have given permission.

992
03:54:25.319 --> 03:54:28.399
From my voice to election.

993
03:54:32.239 --> 03:54:35.760
When you press that play button, you have given me

994
03:54:35.920 --> 03:54:39.239
permission for my words.

995
03:54:42.639 --> 03:54:43.840
To effect.

996
03:54:46.559 --> 03:54:57.799
In a positive, only a positive way, opening up.

997
03:55:02.920 --> 03:55:15.959
Your mind. Useful and healing suggestions.

998
03:55:20.479 --> 03:55:21.159
They can have.

999
03:55:25.719 --> 03:55:33.120
Such an amazing effect on how you feel right now,

1000
03:55:37.879 --> 03:55:47.719
as well as those changes that continue long after the

1001
03:55:47.840 --> 03:55:58.479
recording ends, those changes within you, they continue to flourish

1002
03:55:59.360 --> 03:56:18.159
and transforming your life in positive, beautiful way, allowing you

1003
03:56:18.799 --> 03:56:25.040
to move forward in your life in the direction that

1004
03:56:25.200 --> 03:56:42.799
you choose for yourself. This feeling, this feeling that you

1005
03:56:43.639 --> 03:56:58.879
can experience a safety, comfort, calmness. This feels so nice,

1006
03:57:08.520 --> 03:57:22.719
such a healthy place to be, and that postivity grows

1007
03:57:24.000 --> 03:57:41.760
within you. In every day. Moving forward, you'll have to

1008
03:57:41.959 --> 03:57:52.840
find that you're all relaxed physically and in your mind

1009
03:57:54.399 --> 03:58:02.600
is all relaxed. And it's not that you're thinking slower.

1010
03:58:04.920 --> 03:58:08.520
It's just that your mind would be less knocked up

1011
03:58:09.639 --> 03:58:22.920
with unnecessary negativity, because from now on, your mind rejects negativity.

1012
03:58:26.959 --> 03:58:35.200
From now on, you're going to start noticing when negativity arises,

1013
03:58:38.799 --> 03:58:49.959
and you can just say stop, stop, and that negativity

1014
03:58:52.399 --> 03:59:08.440
will turn around and believe you're alone. Stop and then

1015
03:59:08.639 --> 03:59:26.719
negativity disappear and as you notice that you feel way

1016
03:59:27.079 --> 03:59:31.440
more vexed than you probably expected.

1017
03:59:37.559 --> 03:59:38.760
You can now.

1018
03:59:42.079 --> 03:59:47.959
Congratulate yourself because you are the person that has done this.

1019
03:59:49.680 --> 03:59:55.159
You are the one that has opened your mind up

1020
03:59:55.879 --> 04:00:03.920
to the simple facts, and you can feel more relaxed

1021
04:00:04.040 --> 04:00:13.639
in your body and in your mind. You've opened your

1022
04:00:13.799 --> 04:00:19.280
mind up to the birthright of being able to just

1023
04:00:22.000 --> 04:00:36.799
fall asleep easily when he cheers. And that's a nice feeling.

1024
04:00:38.440 --> 04:00:42.520
Don't you think it feels nice?

1025
04:00:42.600 --> 04:00:48.879
Doesn't it to feel calm.

1026
04:00:50.159 --> 04:00:54.760
When the healing energy is spreading through your body in

1027
04:00:54.920 --> 04:01:12.600
your mind? Spend time a special place where negativity can

1028
04:01:12.760 --> 04:01:25.479
no longer enter. Negativity is banned, it's barred, it's not

1029
04:01:25.559 --> 04:01:32.079
allowed entry. It doesn't it doesn't. This doesn't deserve to

1030
04:01:32.159 --> 04:01:39.559
be here. It doesn't be long here. Negativity has no

1031
04:01:39.879 --> 04:01:55.040
place in your life, which makes room for more comfort

1032
04:01:57.200 --> 04:02:25.559
or hearing all relaxation, more peace. It feels nice, doesn't it?

1033
04:02:27.440 --> 04:02:52.959
Just echo everything. I'm gonna count down now from twenty

1034
04:02:53.200 --> 04:03:02.879
down to one. You can continue to relax if he cheers,

1035
04:03:03.239 --> 04:03:17.600
You can dread to sleep with every number he'd be saying,

1036
04:03:21.840 --> 04:03:29.399
you can fill twice relaxed, or if you choose, you

1037
04:03:29.479 --> 04:04:20.040
can fill twice, sleeping now twenty ninety eighteen seventy six,

1038
04:04:20.559 --> 04:05:45.120
stay fifty day fourteen thirty two, eleven, two, nine, eight, seven, six.

1039
04:05:53.200 --> 04:06:35.479
Five. Ah, this is your time.

1040
04:06:38.000 --> 04:06:52.760
To just take a break, your time relax, to allow

1041
04:06:52.959 --> 04:07:10.159
your mind to slow down, to give yourself permission to

1042
04:07:10.360 --> 04:07:24.920
take a break from everything. Ensure the only person that

1043
04:07:25.040 --> 04:07:31.000
can make that decision. You're the only person that can

1044
04:07:31.079 --> 04:07:50.959
actually tell your mind just relax, to just take some

1045
04:07:51.239 --> 04:08:04.079
time off so that you can focus on your body,

1046
04:08:05.040 --> 04:08:09.000
get in touch with how you feel.

1047
04:08:10.360 --> 04:08:21.360
Physically, and in the process of.

1048
04:08:24.159 --> 04:08:28.879
This body scanned, where you focus on different parts of

1049
04:08:28.959 --> 04:08:39.760
your body, those parts that you focus on and observe,

1050
04:08:42.719 --> 04:08:51.280
even though you're no purposey requesting those parts of your

1051
04:08:51.319 --> 04:09:00.239
body to relax, it's kind of expected. You expect when

1052
04:09:00.280 --> 04:09:02.120
you listen to my words.

1053
04:09:02.760 --> 04:09:03.719
To feel.

1054
04:09:05.079 --> 04:09:19.040
Words naturally, because when you're listening to me, your attention.

1055
04:09:20.879 --> 04:09:22.159
Is focused.

1056
04:09:23.399 --> 04:09:32.120
On my words, and there's my words guide you.

1057
04:09:34.520 --> 04:09:35.559
To focus.

1058
04:09:39.600 --> 04:09:54.440
On those parts of your body. Your focus increases, which

1059
04:09:54.600 --> 04:10:18.799
actually calm to your mind. To mind columbs down, relaxes,

1060
04:10:26.280 --> 04:10:55.159
and your body calms down. Mind relaxes started to focus

1061
04:10:55.600 --> 04:11:09.280
on your body already. Feel that here energy is spreading

1062
04:11:09.479 --> 04:11:28.959
through your body, pushing out stress, attention here all the

1063
04:11:29.120 --> 04:11:39.799
parts of your body, pleading, skin, bones, blood, all your

1064
04:11:39.920 --> 04:11:46.280
audience inside your body, of the muscles, more of the fat,

1065
04:11:48.799 --> 04:11:53.559
of everything, every hair on your body.

1066
04:11:55.479 --> 04:11:57.799
Is filled with that heengy.

1067
04:12:05.879 --> 04:12:07.079
Knowing your brain.

1068
04:12:11.440 --> 04:12:30.399
Fills that the energy, the feed and comfort relaxation increases

1069
04:12:37.799 --> 04:12:40.440
deep increases.

1070
04:12:45.959 --> 04:12:46.799
In a way that.

1071
04:12:50.360 --> 04:13:06.840
Your mind starts to fill perhaps to rouse him because

1072
04:13:06.879 --> 04:13:26.399
it's not needed, and they start to drift if that's

1073
04:13:26.600 --> 04:13:35.440
what's needed. So if you're listening to this, we need

1074
04:13:35.639 --> 04:13:38.360
a state relaxation, that's.

1075
04:13:38.239 --> 04:13:38.799
Where you get.

1076
04:13:41.000 --> 04:13:42.479
If what you need is.

1077
04:13:44.159 --> 04:13:51.159
To fall asleep, that easily that your mind drifts.

1078
04:13:53.639 --> 04:14:03.079
That's also what happened because my.

1079
04:14:06.000 --> 04:14:11.040
Pressing out play button on the podcast and listening to

1080
04:14:12.680 --> 04:14:14.360
give permission.

1081
04:14:16.120 --> 04:14:17.719
Body and mind.

1082
04:14:20.440 --> 04:14:21.280
In fact.

1083
04:14:26.079 --> 04:14:27.440
Gives the command.

1084
04:14:28.559 --> 04:14:39.600
To your body in the wind to relax deeply. Want

1085
04:14:39.639 --> 04:14:45.399
to drift off the slave if that's what he wants

1086
04:14:45.559 --> 04:14:49.559
to need.

1087
04:14:56.799 --> 04:14:57.159
Them.

1088
04:14:57.200 --> 04:15:02.920
As I focus different parts of your body.

1089
04:15:07.559 --> 04:15:08.159
You may.

1090
04:15:09.559 --> 04:15:17.120
Start to just drest, and then you come back again,

1091
04:15:18.399 --> 04:15:24.120
you talk again, focusing on a different part of your body.

1092
04:15:29.920 --> 04:15:30.520
You may.

1093
04:15:32.280 --> 04:15:42.559
I'm just drifting. Neither realize you're drifting until you're start drifting.

1094
04:15:44.840 --> 04:15:52.000
To live again to my voice magasine, what a different

1095
04:15:52.120 --> 04:16:02.559
part of your body starts to relax because I'm drifting.

1096
04:16:04.200 --> 04:16:09.319
It's basically sleep.

1097
04:16:09.520 --> 04:16:22.200
So the woy you drift, the long drift, only you

1098
04:16:22.399 --> 04:16:26.959
drift that shame.

1099
04:16:28.280 --> 04:16:30.639
I've drifted continues.

1100
04:16:31.440 --> 04:16:41.680
To sleep, and that's still stur to do.

1101
04:16:46.239 --> 04:16:49.360
When your time, when you've.

1102
04:16:49.319 --> 04:16:57.920
Experienced about to sleep, because.

1103
04:16:57.559 --> 04:16:58.079
We need to.

1104
04:17:00.200 --> 04:17:30.319
Difft slap. It's strangely pleasant, sax st deep sleep feels

1105
04:17:30.559 --> 04:17:43.959
a nice taxing my body minds felis you feel that

1106
04:17:45.200 --> 04:18:14.159
he which is spreading through reac certain deeply axes starts

1107
04:18:16.120 --> 04:20:08.920
jus shoulders, ships, ships, faint.

1108
04:20:17.799 --> 04:20:46.760
Spy your day.

1109
04:20:56.159 --> 04:21:00.440
It's fakeers again, that's.

1110
04:21:00.319 --> 04:21:08.120
Everybody fo you said this time on your forehead.

1111
04:21:14.159 --> 04:21:24.079
Now on your mouth, your lips, hold of your mouth,

1112
04:21:36.399 --> 04:21:39.159
what you said on your fingers.

1113
04:21:44.520 --> 04:21:45.840
Maybe you get.

1114
04:21:47.520 --> 04:21:51.600
Your fingers a little bits. You can focus on each

1115
04:21:51.920 --> 04:21:54.040
one individually.

1116
04:21:59.559 --> 04:22:00.719
By hands.

1117
04:22:05.559 --> 04:22:07.520
Should focused on buch of your hands.

1118
04:22:08.479 --> 04:22:12.959
Now I seem to just not into one.

1119
04:22:18.319 --> 04:22:30.280
Maybe your hands started left hand and say just fixed

1120
04:22:30.479 --> 04:22:48.040
thegether I fise just not so having as help.

1121
04:23:05.280 --> 04:23:10.639
Said ms you say.

1122
04:23:18.319 --> 04:23:33.239
Just obsis.

1123
04:23:50.959 --> 04:23:51.760
The same.

1124
04:23:53.280 --> 04:26:44.440
Sad sch scouts step shops such fams.

1125
04:27:09.239 --> 04:27:10.520
Night said.

1126
04:27:20.559 --> 04:27:43.920
I and sile body fils. Night said, mind.

1127
04:27:46.959 --> 04:27:47.559
Fails.

1128
04:28:09.520 --> 04:28:43.639
Let's him go, let'sh go, let's say go everything, let's

1129
04:28:43.680 --> 04:29:01.200
think go, let's thin go tack go.

1130
04:29:05.200 --> 04:29:19.479
Ah everything, everything.

1131
04:29:25.200 --> 04:29:29.200
Start now, and like you're just first of all, just

1132
04:29:29.319 --> 04:29:30.760
to see yourself.

1133
04:29:31.879 --> 04:29:32.719
Lying down.

1134
04:29:34.120 --> 04:29:39.440
On the mast such table, lying on your front. Your

1135
04:29:39.520 --> 04:29:47.600
head is supported, your arms are supported. Then you feel

1136
04:29:47.680 --> 04:29:54.040
comfortable and the breathing it's really easy, and you feel

1137
04:29:57.520 --> 04:30:00.520
you feel confident in how you look at well. So

1138
04:30:00.959 --> 04:30:05.079
there's none of that issue of body problems or shyness,

1139
04:30:06.000 --> 04:30:14.120
because I'm a professional and this is a therapy session,

1140
04:30:14.920 --> 04:30:18.159
so none of that stuff matters on whatsoever.

1141
04:30:22.079 --> 04:30:22.879
This is about you.

1142
04:30:25.760 --> 04:30:33.319
This is about how you feel, how you can enjoy

1143
04:30:34.280 --> 04:30:40.319
that sense of comfort and relaxation that comes from letting

1144
04:30:40.440 --> 04:30:46.120
go and allowing my hands and my fingers to relax

1145
04:30:46.239 --> 04:30:58.120
you by a messaging your body. Someone starts off just

1146
04:30:58.239 --> 04:30:59.280
by placing.

1147
04:30:59.000 --> 04:30:59.959
My hands.

1148
04:31:02.000 --> 04:31:06.239
On the back of your head, just gently, just so

1149
04:31:06.399 --> 04:31:11.040
you can feel my hands feel like really on you.

1150
04:31:15.520 --> 04:31:17.840
So you can maybe feel the warmth of my hands

1151
04:31:17.920 --> 04:31:23.360
on the back of your head. With my hands to

1152
04:31:23.399 --> 04:31:27.399
the side of your head, not pressing, but just holding

1153
04:31:27.600 --> 04:31:33.600
there very gently, maybe over your ears, and a little

1154
04:31:33.639 --> 04:31:37.840
bit on your face, just so you can feel my

1155
04:31:38.079 --> 04:31:53.040
hands so you can become accustomed to them. And now

1156
04:31:53.360 --> 04:31:55.479
put my hands on the back of your head again

1157
04:31:55.959 --> 04:32:02.639
and gently let them slide down on to the back

1158
04:32:02.680 --> 04:32:20.159
of your neck. You can feel my hands gently stroking

1159
04:32:20.280 --> 04:32:21.239
the back of your neck.

1160
04:32:21.319 --> 04:32:28.120
And start with just so you can get used to the.

1161
04:32:29.959 --> 04:32:33.520
Feeling of my hands on your skin, get accustomed to

1162
04:32:37.520 --> 04:32:42.399
realize that you're safe. It's all good, it's all fine.

1163
04:32:48.799 --> 04:32:53.159
And I want to start chippy messaging the muscles.

1164
04:32:52.840 --> 04:32:54.000
In the back of your neck.

1165
04:33:01.520 --> 04:33:13.279
With both hands. And this is a very trusting situation really,

1166
04:33:13.880 --> 04:33:18.599
because our necks is so fragile to have someone have

1167
04:33:18.759 --> 04:33:23.919
their hands around your neck in that way and sometimes

1168
04:33:24.080 --> 04:33:29.279
be problematic for people, which is why massages are quite good,

1169
04:33:30.439 --> 04:33:38.840
because it allows you to relax and to get in

1170
04:33:39.080 --> 04:33:56.479
touch with trust, to feel peaceful and calm. There's a

1171
04:33:56.560 --> 04:34:05.279
massage the side of your neck. Gender moving from the

1172
04:34:05.360 --> 04:34:09.200
bottom of your neck. It would be sort of near

1173
04:34:09.240 --> 04:34:12.520
where your shoulders start. I guess all the way up

1174
04:34:14.639 --> 04:34:20.080
to your jaw is kind of an area the side

1175
04:34:20.119 --> 04:34:25.119
of your neck. Of course, it's a lot longer than

1176
04:34:25.479 --> 04:34:41.520
the front of your neck. The message in the back

1177
04:34:41.599 --> 04:34:50.200
of your neck, especially that area where perhaps we hold tension,

1178
04:34:54.439 --> 04:34:59.000
and there's that area's message. You can actually feel a

1179
04:34:59.119 --> 04:35:07.560
sense of relief in the back of your neck. Maybe

1180
04:35:07.680 --> 04:35:12.560
you can breathe it out as well, not just how

1181
04:35:12.599 --> 04:35:25.560
it feels, not just how you feel. They're moving down

1182
04:35:25.799 --> 04:35:30.479
to that area between your neck and your shoulders, that

1183
04:35:30.759 --> 04:35:39.360
musty area, starting to message that area on both sides.

1184
04:35:41.759 --> 04:35:44.080
This would be the area that a lot of people

1185
04:35:44.119 --> 04:35:47.000
would message if they were going to give you, like

1186
04:35:47.119 --> 04:35:53.040
a shoulder message. Even that's not technically the shoulders, but

1187
04:35:53.159 --> 04:35:57.439
it's sort of muscles that lead to the shoulders from

1188
04:35:57.520 --> 04:36:03.880
the neck, and again that can hold a tension and stress,

1189
04:36:05.080 --> 04:36:10.080
and when massaged sometimes a nice deep message is useful,

1190
04:36:13.200 --> 04:36:16.959
and you decide how deep that message is.

1191
04:36:28.560 --> 04:36:29.560
Just allow.

1192
04:36:31.040 --> 04:36:36.080
My knuckles just to dig in, to get to those

1193
04:36:36.279 --> 04:36:38.159
muscles and to really.

1194
04:36:41.279 --> 04:36:42.040
Relaxed, and.

1195
04:36:44.639 --> 04:37:02.000
All the time being fern yet gentle with it, and

1196
04:37:02.279 --> 04:37:04.439
just striking down the area.

1197
04:37:07.040 --> 04:37:12.840
To your actual shoulders, moving the muscles.

1198
04:37:12.360 --> 04:37:24.080
Of your shoulders and maybe initially just pulling up the shoulders.

1199
04:37:23.599 --> 04:37:26.959
A little bit off the table, just to give you

1200
04:37:27.040 --> 04:37:37.840
a little bit of a stretch very gently. You've got

1201
04:37:37.919 --> 04:37:41.520
the muscles at the front of your shoulders, the side

1202
04:37:41.720 --> 04:37:52.119
of the bank. Again, this is the part that you

1203
04:37:52.159 --> 04:37:57.439
can really take quite a bit of pressure, quite a

1204
04:37:57.479 --> 04:38:07.680
bit of needed if if you wish to really release

1205
04:38:07.880 --> 04:38:16.720
the tension to really get into those muscles and your

1206
04:38:16.880 --> 04:38:23.799
fingers in there. You feel really nice sometimes just being

1207
04:38:24.080 --> 04:38:35.840
stroked gently, being massaged quite strongly. It can all be beneficial.

1208
04:38:36.799 --> 04:38:38.240
To the real solution.

1209
04:38:43.080 --> 04:38:56.080
With the muscles in your shoulders. Now to move down

1210
04:38:56.200 --> 04:39:06.639
your arms, God in one arm at a time, starting

1211
04:39:06.720 --> 04:39:17.159
with your right arm, but there is I just lift

1212
04:39:17.240 --> 04:39:20.159
your arm up, just hold it to the side of

1213
04:39:20.279 --> 04:39:27.400
you do where it still be attached, and I just

1214
04:39:27.799 --> 04:39:42.319
message the tops of your arms all the way down

1215
04:39:42.560 --> 04:40:07.040
to your forearms into your wrists gently message hugin that parts,

1216
04:40:09.520 --> 04:40:13.200
the softer part, which is the underpart of the arm,

1217
04:40:16.319 --> 04:40:20.000
which leads to the crease in your rowbo the inside.

1218
04:40:21.439 --> 04:40:35.799
It's much more sensitive skin. Sometimes just having that stroked

1219
04:40:39.200 --> 04:40:56.000
feel really nice, pleasurable and relaxing. Now moving down to

1220
04:40:56.119 --> 04:41:08.439
your right hand, just holding your hand in both of

1221
04:41:08.560 --> 04:41:18.639
my hands, just pressing gently on the back of your hand,

1222
04:41:20.959 --> 04:41:32.439
stretching your fingers ever slightly at the same time pressing

1223
04:41:32.560 --> 04:41:45.959
down and massaging each finger, and then starting to massage

1224
04:41:46.040 --> 04:41:56.560
the palms and the hand, just turning the hand gently,

1225
04:41:58.360 --> 04:42:05.119
stretching it gently, and.

1226
04:42:05.240 --> 04:42:07.040
Actually have in your hand held.

1227
04:42:08.080 --> 04:42:08.799
Can it really be.

1228
04:42:10.560 --> 04:42:16.200
An emotional experience? Sometimes even if it is a stranger,

1229
04:42:18.200 --> 04:42:22.560
someone you don't know very well, like a massage person

1230
04:42:22.840 --> 04:42:36.599
or a therapist. Maybe because it's intimate, you can feel nice,

1231
04:42:39.240 --> 04:42:49.919
you can feel safe as I put that right arm

1232
04:42:50.159 --> 04:42:58.360
back down where it was and do the same with

1233
04:42:58.479 --> 04:43:11.919
your left arm, thanky the same, massage the muscles you

1234
04:43:12.119 --> 04:43:20.240
are all the way down to your wrist, striking the

1235
04:43:20.319 --> 04:43:30.240
inside of your own just being gentle or as fun

1236
04:43:30.360 --> 04:43:50.520
as you require. And then massaging your left hand, stretching

1237
04:43:50.639 --> 04:43:59.919
the fingers gently, massage in the palm of your left hand.

1238
04:44:12.200 --> 04:44:13.400
You feel so.

1239
04:44:16.240 --> 04:44:41.840
So relaxing, so cantetent. I'll just rest your left arm

1240
04:44:42.080 --> 04:44:56.119
back down the start message you're back the biggest part

1241
04:44:56.200 --> 04:45:07.639
of your buddy. Starting at the top, starting again where

1242
04:45:07.720 --> 04:45:11.599
you would have been, the area at the top between

1243
04:45:11.680 --> 04:45:12.919
your shoulders.

1244
04:45:14.000 --> 04:45:14.720
And your neck.

1245
04:45:16.520 --> 04:45:18.639
Going back, massage in.

1246
04:45:18.680 --> 04:45:30.720
The area again, but this time moving downwards, making it downward,

1247
04:45:30.919 --> 04:45:38.799
stroke to the middle of it, back, working for me

1248
04:45:39.240 --> 04:45:49.880
outside inwards, massaging that you're back, but the outside of

1249
04:45:50.040 --> 04:46:10.439
your back parts were arms, but maybe against almost the

1250
04:46:10.560 --> 04:46:23.840
path that connects your front to your back. Just messaging

1251
04:46:24.080 --> 04:46:35.360
down firmly but gently, as firm as you want, moving

1252
04:46:35.520 --> 04:46:39.919
down and moving across a little bed all the way

1253
04:46:40.000 --> 04:46:47.680
down again, be very gentle you firm if you cheers.

1254
04:46:54.000 --> 04:46:58.680
Eventually even get to the spine. We can massage the

1255
04:46:58.880 --> 04:47:03.040
muscles and even side of your spine from the top

1256
04:47:03.119 --> 04:47:09.159
of your neck or the way down to your lower back.

1257
04:47:15.439 --> 04:47:21.439
You can do that a few times. Sometimes people would

1258
04:47:21.560 --> 04:47:28.279
use the knuckle or the you know, the two fingers,

1259
04:47:28.560 --> 04:47:34.599
just going a side of the spine. Almost just push

1260
04:47:34.720 --> 04:47:38.119
down all the way down to the bottom of the spine,

1261
04:47:39.759 --> 04:47:49.439
each time releasing tension and opening up the body, stretching

1262
04:47:50.599 --> 04:47:57.520
your body so that you feel more relaxed but at

1263
04:47:57.560 --> 04:48:13.560
the same time be deuvenated. And now I'm going to

1264
04:48:13.639 --> 04:48:22.200
move to one side, to your right side, and from

1265
04:48:22.240 --> 04:48:27.759
the bottom of your lips to your pelvis, I'm going

1266
04:48:27.799 --> 04:48:34.479
to message that area of your back. I'll stretch over

1267
04:48:34.599 --> 04:48:39.520
the other side and I'll pull the muscles gently and

1268
04:48:39.720 --> 04:48:44.520
massage will push from one end that side and the

1269
04:48:44.560 --> 04:48:48.759
way to my side to the middle of the fact

1270
04:48:49.520 --> 04:48:54.799
to where your spine is massaging that side of your spine,

1271
04:48:56.439 --> 04:49:01.759
the opposite side to where I'm standing, it's most likely

1272
04:49:01.959 --> 04:49:09.880
leading bread. There's that big area which is firm yet

1273
04:49:10.919 --> 04:49:19.720
lots there to message. Potentially one of the most important

1274
04:49:19.799 --> 04:49:27.000
places to actually have a message because you really feel it,

1275
04:49:29.159 --> 04:49:34.119
really feel the release and the pleasure of having your

1276
04:49:34.200 --> 04:49:41.840
lower back massaged. It releases so much from your body

1277
04:49:43.360 --> 04:49:52.240
that's not useful, starting a healing process which will continue

1278
04:49:52.439 --> 04:50:05.200
long after this recording is over. The messaging this part

1279
04:50:05.240 --> 04:50:08.919
of your body not only feels really good for you,

1280
04:50:10.360 --> 04:50:14.840
it's actually fun to do because it is, as I said,

1281
04:50:15.040 --> 04:50:20.080
like kneading bread, it's a part that you can really

1282
04:50:20.240 --> 04:50:28.000
get hold of and really message deeply. If that's your choice,

1283
04:50:36.000 --> 04:50:37.880
then they're going to move over to the other side

1284
04:50:37.919 --> 04:50:40.159
of your body and do the same.

1285
04:50:43.560 --> 04:50:48.319
With the opposite part of your lower back.

1286
04:50:50.880 --> 04:51:00.400
Kneading and messaging from your sides way son off your

1287
04:51:00.439 --> 04:51:14.279
back where your spine is pressing and needing, firm and

1288
04:51:14.479 --> 04:51:24.880
gentle at the same time. It feels so releasing mixture

1289
04:51:24.919 --> 04:51:40.279
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1290
04:51:40.400 --> 04:51:44.799
there's that feeling from your stomach that it's being stretched

1291
04:51:46.680 --> 04:51:49.840
even though you're in your stomach. Now you can feel

1292
04:51:49.880 --> 04:51:53.680
it being stretched because the whole area is connected to

1293
04:51:53.759 --> 04:52:05.119
your stomach. Now we're going to move or move further

1294
04:52:05.319 --> 04:52:10.240
up to the top of your body, and we do

1295
04:52:10.319 --> 04:52:19.000
the same this time, starting with your upper back. Put

1296
04:52:19.080 --> 04:52:24.599
my hands forward over and massive massage in that area

1297
04:52:27.560 --> 04:52:31.279
up to your spine, from the side of your body

1298
04:52:31.479 --> 04:52:36.200
up to your spine to someone out the message area,

1299
04:52:36.919 --> 04:52:43.599
the muscle tissue, wherever fatty tissue even will be possibly

1300
04:52:43.720 --> 04:52:48.560
from your chest. It's all connected. The chest and the

1301
04:52:48.759 --> 04:52:55.279
back connect together. I'm going to be massaging and just

1302
04:52:55.439 --> 04:53:02.919
pulling some of the skin from your side the message

1303
04:53:03.000 --> 04:53:11.080
in the area of your upper back all the way

1304
04:53:11.119 --> 04:53:17.720
into your spine, and then I'll move down a bit

1305
04:53:17.759 --> 04:53:20.840
and I'll continue with the middle of your back doing

1306
04:53:20.959 --> 04:53:30.560
exactly the same thing. There's gentle as deep as you choose.

1307
04:53:39.240 --> 04:53:43.159
Now I'll move or the other side again and do

1308
04:53:43.319 --> 04:53:46.680
the exact same thing with the top of your back

1309
04:53:47.599 --> 04:53:56.560
on the other side, from pretty much underneath your arm

1310
04:53:56.720 --> 04:54:10.040
area really to your spine, and then continue in that

1311
04:54:12.159 --> 04:54:16.880
all the way down including your light you're the middle

1312
04:54:16.919 --> 04:54:33.759
of your back. Now I'm gonna go to your thighs,

1313
04:54:35.080 --> 04:54:40.520
the backs of your thighs, and the size of your thighs.

1314
04:54:44.799 --> 04:54:53.720
Starting with your right leg and assagy the back and

1315
04:54:53.880 --> 04:55:02.400
the sides of your thighs gently and firm. There's a

1316
04:55:02.520 --> 04:55:05.919
lot of muscles there. It's an area that can be

1317
04:55:06.080 --> 04:55:10.279
very tense at times and maybe needs a little bit

1318
04:55:10.400 --> 04:55:14.000
more pressure than the rest of the body that's up

1319
04:55:14.119 --> 04:55:24.240
to you. You can gently stroke the back of your

1320
04:55:24.400 --> 04:55:27.799
legs where you know obviously.

1321
04:55:27.520 --> 04:55:32.439
Your knee joints. Underneath your knee joint very.

1322
04:55:32.479 --> 04:55:45.959
Sensitive, gentle area, and working down to your calf muscles.

1323
04:55:48.880 --> 04:55:55.240
Massage in your calf muscles thoroughly and deeply, if you choose,

1324
04:55:58.720 --> 04:56:18.040
using both hands fingers, digging deep to your ankles, at

1325
04:56:18.080 --> 04:56:24.279
the back of your back of your ankles, just generally

1326
04:56:24.479 --> 04:56:35.439
massage in that area. Maybe left in the leg and

1327
04:56:36.319 --> 04:56:59.400
stretching a little bit. Moving to the right foot massage

1328
04:57:02.159 --> 04:57:08.919
the bottom of your feet and the side of your

1329
04:57:09.000 --> 04:57:20.040
feet can't leeper firm enough so they don't tickle.

1330
04:57:25.840 --> 04:57:26.840
Just allow.

1331
04:57:29.040 --> 04:57:32.319
The pleasure that you get from heaving your feet message

1332
04:57:35.080 --> 04:57:41.919
to just overtake you as I continue to message your feet,

1333
04:57:44.360 --> 04:57:52.319
the bottoms of your feet, the side your arches, your heel,

1334
04:57:54.759 --> 04:57:56.959
You can put a lot of pressure into your heel

1335
04:57:57.759 --> 04:58:02.759
and it feels amazing, Yet the arches need to be

1336
04:58:02.880 --> 04:58:14.560
a bit more gentle. Stretching your toes gently the message

1337
04:58:14.680 --> 04:58:20.680
in the bottoms of your toes with my fingers, each

1338
04:58:20.840 --> 04:58:34.439
one individually. Moving over to the left leg to do

1339
04:58:34.639 --> 04:58:43.360
exactly the same thing, starting at the top of the thighs,

1340
04:58:45.599 --> 04:58:48.119
work in the back of the thighs and the sides,

1341
04:58:49.759 --> 04:59:08.040
massaging deeply and gently the whole area way down. This

1342
04:59:08.279 --> 04:59:14.159
is an area that maybe you could like to spend

1343
04:59:14.319 --> 04:59:23.279
more time relaxing the message. Perhaps if you wanted, I

1344
04:59:23.360 --> 04:59:28.240
could make a future recording. Want spend more time on

1345
04:59:28.479 --> 04:59:40.639
one particular area. As she moved down two calf muscles.

1346
04:59:46.599 --> 05:00:03.040
Massagy and your calf muscles and gently down your ankle

1347
05:00:03.240 --> 05:00:11.880
into your feet, Massage backs of your feet, bubbles of

1348
05:00:11.959 --> 05:00:22.000
your feet. Stretching your toes and massage in each toe individually.

1349
05:00:24.799 --> 05:00:30.680
That feeling of pleasure and release. The experience when you're

1350
05:00:30.759 --> 05:00:52.479
having your feet and massaged feels reating good. Now she

1351
05:00:52.680 --> 05:01:04.520
turned over, and your mind, laying on your back's gonna

1352
05:01:04.560 --> 05:01:21.840
start again. Your nick area in your shoulders, just to

1353
05:01:23.040 --> 05:01:25.080
get back in touch with that area.

1354
05:01:32.119 --> 05:01:33.040
Lets you move up.

1355
05:01:40.880 --> 05:01:45.880
I can clean my hands a little afresh because now

1356
05:01:45.919 --> 05:01:55.799
I'm gonna massage your face dimly, starting off with your forehead.

1357
05:02:02.599 --> 05:02:09.639
Your eyes are closed. Just stretch your eyes a little bit,

1358
05:02:10.680 --> 05:02:21.720
pushing up with your eyebrows, just a siding around your scalp.

1359
05:02:27.400 --> 05:02:36.479
My starting down your cheeks, around your ears, into your

1360
05:02:36.720 --> 05:03:00.840
chor chimply the sides of your neck chin. They just

1361
05:03:01.080 --> 05:03:12.479
move it down your neck down to your chest, starting

1362
05:03:12.720 --> 05:03:16.000
by message in the very top of your chest.

1363
05:03:19.880 --> 05:03:21.040
The collar bone is.

1364
05:03:23.240 --> 05:03:25.080
Give a side of the collarbone.

1365
05:03:33.680 --> 05:03:46.319
They just message in the hole of the chest, moving

1366
05:03:46.400 --> 05:03:59.959
the chest around, because it's quite a large area there's

1367
05:04:00.119 --> 05:04:07.840
can move from one side to the next, moving my

1368
05:04:08.040 --> 05:04:18.759
hands underneath you pretty much my arms on stretching up,

1369
05:04:20.959 --> 05:04:24.000
stretching some of the muscles of your back in the process,

1370
05:04:29.279 --> 05:04:37.919
moving up over your chest, and they're moving down again.

1371
05:04:50.680 --> 05:04:56.159
Then lawer my hands. They're just message gently and slide

1372
05:04:56.439 --> 05:05:02.959
down towards your stomach, starting in the middle of your chest,

1373
05:05:06.400 --> 05:05:09.479
and then gradually my head's moving apart.

1374
05:05:11.959 --> 05:05:15.000
And a massage and sliding at the.

1375
05:05:15.040 --> 05:05:23.919
Same time, moving down to just below your red cage,

1376
05:05:33.240 --> 05:05:41.959
moving down then massaging up again, giving you a chest

1377
05:05:43.560 --> 05:05:44.759
all the attention.

1378
05:05:46.159 --> 05:05:47.080
When it needs.

1379
05:05:48.840 --> 05:06:01.119
To feel completely relaxed. Remember, and I'm also you're going

1380
05:06:01.200 --> 05:06:06.240
to be focusing on your sides as well, in the

1381
05:06:06.360 --> 05:06:12.639
area that really doesn't get much attention, that feels really

1382
05:06:12.759 --> 05:06:22.919
good when it's massaged. Just stroking my hands down the

1383
05:06:23.119 --> 05:06:30.080
sides of your body, just below your arms, all the

1384
05:06:30.159 --> 05:06:43.560
way down to your hips. Now move into your stomach area.

1385
05:06:45.639 --> 05:06:48.799
We're going to stand on one side of you like

1386
05:06:48.919 --> 05:06:53.560
I did when I digital how back when you do

1387
05:06:53.639 --> 05:06:59.680
a similar process, just stretching the muscles from your side,

1388
05:07:03.200 --> 05:07:12.520
gently massaging from one side to the next.

1389
05:07:14.840 --> 05:07:15.279
Move in.

1390
05:07:17.799 --> 05:07:22.000
The whole area from blow your ribs all the way

1391
05:07:22.119 --> 05:07:32.959
down to blow your belly button, and then move around

1392
05:07:33.080 --> 05:07:43.319
to the outside of you and repeat that process of

1393
05:07:43.720 --> 05:07:59.000
relaxing deeply, calmly. You feel loose, You feel free. There's

1394
05:07:59.040 --> 05:08:04.000
something about in your stomach message. It's different from any

1395
05:08:04.080 --> 05:08:12.240
other part because we do have a tendency folding a

1396
05:08:12.360 --> 05:08:16.720
different kind of stress in our stomach that we may

1397
05:08:16.799 --> 05:08:25.599
not be aware of. There's an old message your stomach.

1398
05:08:27.919 --> 05:08:34.840
In front of your stomach, they can circles around your

1399
05:08:34.919 --> 05:08:49.959
belly bottom then going the other way around. There's a

1400
05:08:50.200 --> 05:08:57.040
gentleness of freedom that colors from feeling how you're feeling

1401
05:09:02.599 --> 05:09:09.759
as I now moved down the tops of your thighs, muscles,

1402
05:09:10.360 --> 05:09:15.319
massaging them, and I can do this to your legs

1403
05:09:15.360 --> 05:09:26.040
at the same time, pressing down, massaging deeply those muscles

1404
05:09:26.119 --> 05:09:35.040
in your thighs, the front of your thighs, and moving

1405
05:09:35.200 --> 05:09:46.240
down to your knees, gently massaging your knees. Sliding down

1406
05:09:46.400 --> 05:09:53.479
your shins, pressure on either side of your shin gently

1407
05:09:56.119 --> 05:10:10.360
softly but firmly, moving down to your ankles, stroking the

1408
05:10:10.560 --> 05:10:21.840
tops of feet, and then with each foot in each hand,

1409
05:10:22.799 --> 05:10:31.080
just gently messaging the whole of the foot, the top

1410
05:10:31.159 --> 05:10:39.360
of the bottom, your heel, your ankle, your toes, massaging

1411
05:10:39.680 --> 05:10:48.599
every part of your feet. It feels so good to

1412
05:10:48.759 --> 05:11:05.319
still let go and enjoy the process, enjoy fear so

1413
05:11:05.680 --> 05:11:20.159
deeply relaxed, so much comfort, and so many feelings that

1414
05:11:20.360 --> 05:11:34.799
come just from touching your skin. And you can just

1415
05:11:35.840 --> 05:11:46.080
belie there as long as you choose, enjoying the feeling

1416
05:11:47.439 --> 05:11:54.040
of deep comfort being massaged.

1417
05:11:56.040 --> 05:11:56.360
Like me.

1418
05:12:03.520 --> 05:12:29.360
Enjoy fear, debay, And all we're gonna do is blow

1419
05:12:29.439 --> 05:12:45.919
out some candles. In your mind, there's gonna be a

1420
05:12:46.159 --> 05:12:58.959
hundred candles, and you're gonna blow each one out individually,

1421
05:13:00.759 --> 05:13:09.040
one by one, starting at a hundred. As I count down.

1422
05:13:14.040 --> 05:13:15.080
All the way down to one.

1423
05:13:19.599 --> 05:13:28.520
At least time I say a number, you can imagine

1424
05:13:28.560 --> 05:13:35.000
that candle in front of you, and I'd like you

1425
05:13:35.119 --> 05:13:54.680
to actually physically generally blow a candle out, just it's

1426
05:13:54.680 --> 05:14:06.159
not big blows, just a gentle, and that candle will extinguish.

1427
05:14:10.919 --> 05:14:15.479
And then I'll say the next number, so we moved down,

1428
05:14:18.720 --> 05:14:19.400
then you just.

1429
05:14:23.159 --> 05:14:25.200
Put that one out as well.

1430
05:14:31.159 --> 05:14:39.680
And as we move down the numbers, you'll find yourself

1431
05:14:40.799 --> 05:14:43.560
feeding more, more relaxed.

1432
05:14:46.599 --> 05:14:47.400
If you need.

1433
05:14:48.919 --> 05:14:58.159
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1434
05:15:02.000 --> 05:15:09.439
In fact, you may struggle to blow out all one

1435
05:15:09.599 --> 05:15:26.439
hundred of these candles as you feel more and more

1436
05:15:26.840 --> 05:15:49.119
deeply relaxed, more more deeply tied.

1437
05:15:53.439 --> 05:15:59.240
Then the fir go down, the more.

1438
05:16:00.680 --> 05:16:04.799
Your mind starts to drift.

1439
05:16:11.200 --> 05:16:17.599
You may find that you stop listening to me after

1440
05:16:17.759 --> 05:16:18.279
a while.

1441
05:16:26.880 --> 05:16:31.319
And even though that may be background sounds where you are,

1442
05:16:36.200 --> 05:16:42.360
you'll be aware of those sounds at the moment.

1443
05:16:47.400 --> 05:16:48.080
You may.

1444
05:16:51.360 --> 05:16:58.200
Start just ll even notice them.

1445
05:17:02.479 --> 05:17:07.439
At all because they're unimportant.

1446
05:17:15.439 --> 05:17:20.639
Where I am, I've got the sounds of the birds,

1447
05:17:22.520 --> 05:17:28.159
there's all horrist the beigeon likes to say hello sometimes.

1448
05:17:31.000 --> 05:17:39.439
And there's the old playue that goes by, maybe traffic

1449
05:17:41.240 --> 05:18:01.119
trains in the distance, that city is important, whatsoever. Candles

1450
05:18:01.279 --> 05:18:05.560
you blow out less important.

1451
05:18:06.520 --> 05:18:08.759
Anything is.

1452
05:18:13.720 --> 05:18:33.439
Or candles you blow out. The fur seemed to move away, sounds,

1453
05:18:37.159 --> 05:18:43.360
general date, days, stuff.

1454
05:18:44.599 --> 05:18:45.799
Seems to just.

1455
05:18:47.520 --> 05:18:52.279
Away on its site.

1456
05:18:57.520 --> 05:18:58.880
She feel.

1457
05:19:01.880 --> 05:19:27.240
Come with every candle, the old the next number do

1458
05:19:27.400 --> 05:19:37.520
you hear me say? And then you buy that candle

1459
05:19:37.560 --> 05:20:05.240
out to so easy, so simple. You can start by

1460
05:20:09.479 --> 05:20:29.119
introducing the first candle some hundred, first candle US one hundred.

1461
05:20:34.040 --> 05:20:49.240
When you blow that candle out, you'll find immediately light

1462
05:20:51.319 --> 05:21:07.560
change now, as well as a real sense of positivity

1463
05:21:08.520 --> 05:21:42.840
crying within it, relaxer, shadow, sleepiness, spending starting Air one hundred,

1464
05:21:45.840 --> 05:22:48.159
Around my Cat Now nineteen nine, Canned ninety eight, CAN.

1465
05:22:52.240 --> 05:24:04.560
Ninety seven, I Yes, night.

1466
05:24:25.759 --> 05:24:58.479
Night, might.

1467
05:25:32.840 --> 05:25:51.119
Hitch and.

1468
05:26:22.720 --> 05:26:55.080
Nit I done.

1469
05:27:20.080 --> 05:27:22.959
Eight eight.

1470
05:28:04.639 --> 05:34:16.880
Eight eight, iEAR five shhh eight its seventy nine, Can

1471
05:34:17.119 --> 05:35:15.560
do seventy eight, seventy seven, CAN seventy six, seventy five,

1472
05:35:34.439 --> 05:37:16.599
CANT seventy four, CANT seventy three, Set Sit Sat seventeen

1473
05:37:39.799 --> 05:38:28.959
sixty nine, CAP sixty nights, Candle sixty seven candle, sixty

1474
05:38:29.279 --> 05:39:31.759
five candy sixty four candle, sixty four candles sixty three.

1475
05:39:41.119 --> 05:41:53.360
Candle sixty sixty sixty, fifty nine and fifty eight, fifty seven,

1476
05:42:19.279 --> 05:43:46.119
fifty six canto, fifty five candle fifty four, fifty three,

1477
05:44:07.759 --> 05:46:42.919
fifty fifty can do no fifty fifty ten fifty four

1478
05:46:43.799 --> 05:52:33.799
nine foot eight footies fourties five, hhhhh, fourty thirty eight,

1479
05:53:03.040 --> 05:55:21.479
cattle thirty seven, cattle thirty five, thirty.

1480
05:55:21.200 --> 05:58:10.080
Three s T nine.

1481
05:58:52.840 --> 06:01:19.200
What you eight and went seven thirty six wait five

1482
06:02:42.919 --> 06:07:37.919
s it wait six s say stay.

1483
06:11:07.279 --> 06:19:02.360
Hhhhhhhhh, shhhhhh, and.

1484
06:19:09.840 --> 06:19:22.319
Or let go of all of those thoughts, worries, concerns

1485
06:19:22.599 --> 06:19:29.360
about the past, thoughts about the future, and even things

1486
06:19:29.439 --> 06:19:30.799
you've been thinking about today.

1487
06:19:32.919 --> 06:19:33.599
Just let it all go.

1488
06:19:37.040 --> 06:19:44.720
Because none of it is useful in this moment. This

1489
06:19:45.000 --> 06:20:04.840
is your opportunity to just focus on feeling belam allowing

1490
06:20:04.959 --> 06:20:12.919
yourself to get in touch with that natural since a

1491
06:20:13.119 --> 06:20:21.720
peace that we all have within us. It's available for everyone.

1492
06:20:22.880 --> 06:20:27.799
It just sometimes takes a little bit of effort to

1493
06:20:28.000 --> 06:20:28.599
set up.

1494
06:20:28.599 --> 06:20:29.279
The right.

1495
06:20:31.520 --> 06:20:35.599
Time and place in order for you to just let go.

1496
06:20:39.159 --> 06:20:47.520
Because when you do decide to let go relax, that's

1497
06:20:47.599 --> 06:20:55.599
what your body starts to do because you've chosen, You've

1498
06:20:55.840 --> 06:21:02.680
chosen to just allow your body to unwind, and your

1499
06:21:02.799 --> 06:21:09.520
mind starts to slow down. And it's a nice feeling.

1500
06:21:11.560 --> 06:21:14.720
It's a nice feeling at the beginning, just to know

1501
06:21:15.840 --> 06:21:16.159
that you.

1502
06:21:16.599 --> 06:21:27.240
Have chosen to decide to relax deeply. Because you've made

1503
06:21:27.279 --> 06:21:36.159
that decision, your body will just follow suit. Because sometimes

1504
06:21:36.360 --> 06:21:41.119
all the muscles in your body need is just permission

1505
06:21:41.360 --> 06:21:50.240
from you to relax. Because so often we're busy, we're

1506
06:21:50.759 --> 06:21:54.520
going from here to there, we're walking around, and we're

1507
06:21:54.599 --> 06:22:02.520
doing stuff, and the body doesn't have any time space

1508
06:22:03.959 --> 06:22:10.919
to really relax deeply. So it kind of waits for

1509
06:22:11.119 --> 06:22:16.000
you to lead the way, waits for your permission.

1510
06:22:20.319 --> 06:22:21.000
And when you do.

1511
06:22:22.639 --> 06:22:27.799
Give your permission, when you give to say so, when

1512
06:22:27.880 --> 06:22:31.040
you say okay, it's time.

1513
06:22:33.119 --> 06:22:35.959
For your body to let go.

1514
06:22:36.200 --> 06:22:48.159
Completely and relax totally, your body just follows. So like

1515
06:22:48.279 --> 06:22:59.080
a breath of relief, are relax that feeling at the

1516
06:22:59.240 --> 06:23:02.520
end of the day of very physical day that you

1517
06:23:02.680 --> 06:23:06.520
may experience in the past, but you get home and

1518
06:23:06.639 --> 06:23:10.439
you just sit down in a chair, maybe you kick

1519
06:23:10.520 --> 06:23:16.439
your shoes off, and our off feels so nice. I

1520
06:23:16.560 --> 06:23:20.560
know that you don't have to get up again for

1521
06:23:20.639 --> 06:23:24.040
a little while at least if you choose, you can

1522
06:23:24.240 --> 06:23:29.439
just sit there for me me an hour too feels,

1523
06:23:32.560 --> 06:23:41.520
but listen and just by sitting down like that, everbody

1524
06:23:41.720 --> 06:23:47.159
knows that it's time to relax. Your body has been

1525
06:23:47.240 --> 06:23:54.520
given permission from you. Because it's a mindset. In your mind,

1526
06:23:57.880 --> 06:24:08.319
you're prepared to let go of everything and just completely

1527
06:24:09.520 --> 06:24:18.319
allow all the stress of your body to evaporate. Any

1528
06:24:18.520 --> 06:24:21.560
tensions can just gradually.

1529
06:24:23.639 --> 06:24:24.040
Vanish.

1530
06:24:30.520 --> 06:24:42.200
It's almost like magic, really, because that sense of relaxation

1531
06:24:42.520 --> 06:24:48.520
in your body, it's a very natural state. It's not

1532
06:24:48.720 --> 06:24:53.560
something unusual. It may feel unusual when you first start

1533
06:24:53.639 --> 06:24:58.360
to relax you if you have really spent a lot

1534
06:24:58.360 --> 06:25:02.880
of time focusing, giving yourself this space to let go

1535
06:25:03.599 --> 06:25:10.360
completely in legs may seem most s falium, but it isn't.

1536
06:25:11.919 --> 06:25:17.799
It's actually the most natural thing in the world to

1537
06:25:18.000 --> 06:25:28.159
lego completely, to relax totally, the most natural thing in

1538
06:25:28.240 --> 06:25:40.759
the world to allow yourself to feel really calm in

1539
06:25:40.880 --> 06:25:47.720
your mind. And it is almost like a literal unwinding.

1540
06:25:51.520 --> 06:26:01.080
Slightly press a button and all attention just releases. It's

1541
06:26:01.200 --> 06:26:04.799
like a wheel, like a cog, like the inside of

1542
06:26:04.880 --> 06:26:09.400
a clock just donetwinding and hestched. I could see that

1543
06:26:10.240 --> 06:26:15.040
the little wind up not that's used just going the

1544
06:26:15.200 --> 06:26:21.599
opposite way. The energy is to wind it up, and

1545
06:26:21.720 --> 06:26:30.840
the energy that prometic stress for energy gradually winding down,

1546
06:26:32.159 --> 06:26:39.479
losing its power, losing its strength. There's a sense of

1547
06:26:39.639 --> 06:26:51.439
relaxation becomes stronger and deeper. Had you may find that

1548
06:26:51.560 --> 06:26:58.840
the relaxed you feel, your mind starts to wander.

1549
06:27:02.000 --> 06:27:02.599
Maybe you.

1550
06:27:05.400 --> 06:27:09.599
Seem to stop listening to me for a while, your

1551
06:27:09.720 --> 06:27:15.360
mind goes somewhere else and you realize you're listening to

1552
06:27:15.479 --> 06:27:21.000
me again, and that was just your mind to drifted

1553
06:27:21.360 --> 06:27:31.240
to sleep, which is quite natural, because sometimes when we're

1554
06:27:33.799 --> 06:27:39.799
stressed tense, we may i actually be aware of what

1555
06:27:40.000 --> 06:27:44.240
we need and we physically your emotionally.

1556
06:27:45.639 --> 06:27:47.159
Need in this moment.

1557
06:27:50.000 --> 06:27:56.479
But when you allow your body and mind to relax completely,

1558
06:27:58.479 --> 06:28:08.119
you let go thoughts, concerns, worries, ideas all the go,

1559
06:28:09.200 --> 06:28:17.759
allow them to drop into the floor. You start to

1560
06:28:19.959 --> 06:28:31.279
get in touch with the feelings of such relaxation. Feelings

1561
06:28:31.479 --> 06:28:39.520
so nice to be in touch with the calmness of

1562
06:28:39.680 --> 06:28:48.439
the different body parts this day. Become looser and looser.

1563
06:28:52.439 --> 06:28:59.159
Believe in your breathe in scenes easier and more natural.

1564
06:29:00.720 --> 06:29:08.599
Efftless as I call it, into strough your mouthful nose

1565
06:29:09.840 --> 06:29:20.840
into your nance, breathing in comforts and relaxation, and then

1566
06:29:21.000 --> 06:29:29.599
just breathing out any excess remain intentional stress from every

1567
06:29:30.200 --> 06:29:31.759
part of your body.

1568
06:29:33.000 --> 06:29:33.599
And mind.

1569
06:29:37.279 --> 06:29:42.240
If you start to focus on your mind, maybe you

1570
06:29:42.639 --> 06:29:50.720
notice that things I come to a standstill, maybe just

1571
06:29:51.439 --> 06:29:59.439
much much lower than before, because your mind is not

1572
06:30:00.080 --> 06:30:10.479
he needed when listening to my voice, which allows your

1573
06:30:10.599 --> 06:30:19.400
mind to relax just as deep as your body. That's

1574
06:30:19.599 --> 06:30:32.759
sychronicity between the relaxation of your body relaxation of your mind.

1575
06:30:35.159 --> 06:30:36.439
Let you know, the.

1576
06:30:38.520 --> 06:30:44.159
Feeling completely calm, loose.

1577
06:30:44.200 --> 06:30:45.720
And relaxed.

1578
06:30:48.479 --> 06:31:04.439
Is the great experience. He has so many.

1579
06:31:05.759 --> 06:31:11.799
Positive benefits for your body and mind and your life.

1580
06:31:14.479 --> 06:31:24.159
To be able to let over everything and to relax completely.

1581
06:31:25.119 --> 06:31:26.439
You know, all.

1582
06:31:26.959 --> 06:31:40.159
Parts, everybody and mind, even your body arised, your muscle.

1583
06:31:40.680 --> 06:31:52.680
Arise, even the skin that covers your body.

1584
06:31:55.240 --> 06:31:56.119
Is relaxed.

1585
06:32:01.319 --> 06:32:06.119
Every you have.

1586
06:32:08.119 --> 06:32:27.880
Also deeply relaxed, and your brain restarts to feel the benefits.

1587
06:32:29.119 --> 06:32:40.159
With this heath and relaxation. Let's you focus.

1588
06:32:41.919 --> 06:32:47.680
The side of your scalp where your brain is. You

1589
06:32:47.799 --> 06:32:55.720
can start to realize and mactice the benefits with your

1590
06:32:55.880 --> 06:33:11.400
brain relaxing deepay the initial brain contiguous to res sense

1591
06:33:11.799 --> 06:33:17.479
those messages to the rest of your body.

1592
06:33:20.360 --> 06:33:21.240
Do mind.

1593
06:33:22.880 --> 06:33:45.959
To re works, depay, relax more complainely, let it go.

1594
06:33:46.840 --> 06:33:59.720
Any remaining thoughts of carsence just to drop onto the floor,

1595
06:34:01.959 --> 06:34:10.400
because they are not even necessary in this moment, this

1596
06:34:10.720 --> 06:34:26.200
moment of deep reaxation and calmness, feeling brain with deep,

1597
06:34:27.560 --> 06:34:56.799
concentrated calming, relaxing every part of your brain feeling so

1598
06:34:57.919 --> 06:35:17.479
p comfortable, so relaxed, and bea soul. Your brain feels sunlight.

1599
06:35:19.759 --> 06:35:31.240
That's so healthy. That sense of deep, deep comfort really

1600
06:35:32.159 --> 06:35:44.959
does allow you to enjoy those ever increase in sensations

1601
06:35:45.240 --> 06:35:59.560
of comfort that are spreading throughout your body, relaxing each

1602
06:36:01.240 --> 06:36:22.479
and every muscle your body deeper, deeper, much deeper than before.

1603
06:36:26.200 --> 06:36:37.360
Much content spreaded through your body.

1604
06:36:38.439 --> 06:36:43.639
Mind so.

1605
06:36:45.520 --> 06:37:07.720
Peaceful, calm, so peaceful, and put your body, let you go,

1606
06:37:11.919 --> 06:37:23.040
everything and everything so peaceful, call.

1607
06:37:26.279 --> 06:37:28.400
So relax.

1608
06:37:33.840 --> 06:37:38.439
Every second the pulsies.

1609
06:37:40.720 --> 06:37:55.279
You fill d d p rel d PA.

1610
06:37:57.520 --> 06:37:59.520
And g.

1611
06:38:01.639 --> 06:38:15.360
Less come circul bee fall.

1612
06:38:17.680 --> 06:38:20.720
So very piece.

1613
06:38:23.880 --> 06:38:34.400
I had built your ties. Such piece and comfort.

1614
06:38:36.319 --> 06:38:39.319
Rode all the time.

1615
06:38:42.159 --> 06:38:53.279
Such peace and comfort spread through your body, your mind

1616
06:38:55.840 --> 06:39:12.599
deeper deepert such comforts, spreading with sinking deeper into a

1617
06:39:13.319 --> 06:39:15.599
remusor your body.

1618
06:39:18.840 --> 06:39:37.720
S Fiel amazing, So relaxed, s be so, sir.

1619
06:39:37.959 --> 06:39:43.360
Relax and pa.

1620
06:39:47.080 --> 06:39:48.119
Letsing go.

1621
06:39:52.080 --> 06:40:04.439
Everything a body scan, focusing on firstly how you feel

1622
06:40:05.360 --> 06:40:09.720
in your body, not trying to change how you feel,

1623
06:40:10.880 --> 06:40:15.840
not trying to relax, not trying to move away from

1624
06:40:15.919 --> 06:40:24.439
any discomfort or stress or tension. Just accepting, observing and

1625
06:40:24.680 --> 06:40:29.279
accepting how you feel in the different parts of your body,

1626
06:40:31.240 --> 06:40:35.560
just allowing yourself to be exactly as.

1627
06:40:35.479 --> 06:40:46.919
You are, to notice, to get in touch with how

1628
06:40:47.000 --> 06:40:50.080
you actually feel in this moment.

1629
06:40:53.840 --> 06:40:54.880
The start off.

1630
06:40:57.119 --> 06:41:06.200
By focusing on your head. Just be aware of your hands,

1631
06:41:11.880 --> 06:41:16.080
like you have to move your hands around. Just maybe

1632
06:41:16.159 --> 06:41:22.000
make your fingers a little bit. I've been closer your

1633
06:41:22.119 --> 06:41:29.599
hands very gently, just so thing you can get in

1634
06:41:29.799 --> 06:41:43.319
touch with your hands and your fingers fell very very

1635
06:41:43.680 --> 06:42:01.439
slow movements. Focusing now on your feet, if you can

1636
06:42:01.720 --> 06:42:07.040
just do kind of an equivalent with your feet you've

1637
06:42:07.240 --> 06:42:13.439
just done with your hands. Maybe turn in your ankles,

1638
06:42:15.520 --> 06:42:27.680
moving your feet around, moving your toes gently, only very gently,

1639
06:42:28.279 --> 06:42:39.880
very slowly, noticing the hell your feet fell in this moment.

1640
06:42:46.799 --> 06:42:52.919
Focusing now on your eyes, I'd like you to just

1641
06:42:54.599 --> 06:43:00.400
focus on your eyelids. Maybe you can open it close

1642
06:43:00.479 --> 06:43:05.159
your eyes a couple of times to get in touch

1643
06:43:05.560 --> 06:43:09.000
with how you feel. When you do close your eyes.

1644
06:43:11.119 --> 06:43:17.520
The muscle changes in your eyes when you do close them.

1645
06:43:20.360 --> 06:43:26.119
Maybe you're raising your eyebrows. It stretches the tops of

1646
06:43:26.240 --> 06:43:38.319
your eyes, perhaps squinting your eyes, scrunching up your eyes, just.

1647
06:43:38.360 --> 06:43:39.040
So you can.

1648
06:43:40.400 --> 06:43:51.840
Really get in touch all aspects of how your eyes feel.

1649
06:43:54.319 --> 06:43:54.799
Right now.

1650
06:44:04.159 --> 06:44:10.680
Now focusing on your thighs then even just starts you

1651
06:44:10.840 --> 06:44:20.959
to gently tense your thighs, just very very gently, just

1652
06:44:21.240 --> 06:44:33.439
enough so you can become more achieved to the physical

1653
06:44:34.080 --> 06:44:41.319
sensation of your upper legs, the front of your thighs,

1654
06:44:41.599 --> 06:44:52.639
and the banks of your thigh. Noticing and observing how

1655
06:44:54.959 --> 06:45:10.040
your thighs feel right now, moving your focus to the

1656
06:45:10.159 --> 06:45:17.000
back of your neck, just noticing the back of your neck.

1657
06:45:18.479 --> 06:45:23.880
The muscles, of course, they lead to the side of

1658
06:45:23.959 --> 06:45:28.560
your neck. They also lead to the top of your back,

1659
06:45:30.799 --> 06:45:35.919
which leads to your shoulders. So as you focus on

1660
06:45:36.560 --> 06:45:41.880
the back of your neck, maybe you can move your

1661
06:45:42.080 --> 06:45:49.200
head gently upwards as if you were looking up. Maybe

1662
06:45:50.479 --> 06:45:58.159
moving your head down as if you're looking down, perhaps

1663
06:45:58.400 --> 06:46:08.919
moving your head side aside, right left bony very slowly,

1664
06:46:11.400 --> 06:46:17.479
very gently. I'm not trying to force anything.

1665
06:46:19.240 --> 06:46:20.959
It has to be very.

1666
06:46:23.119 --> 06:46:35.919
Very gentle, just so you can be in touch with

1667
06:46:37.319 --> 06:46:46.759
the feelings, with the sensations of physical sensations.

1668
06:46:45.840 --> 06:46:49.639
Of how the back of your neck.

1669
06:46:51.000 --> 06:47:08.479
Feels right now, as we now focus on the tops

1670
06:47:08.599 --> 06:47:14.520
of your arms, the parts where your biceps and dry

1671
06:47:14.639 --> 06:47:22.680
SIPs on between your elbow and your shoulders. To focus

1672
06:47:23.080 --> 06:47:29.360
on those parts, the tops of your arms, you may

1673
06:47:30.520 --> 06:47:40.240
like to just tense them, but very very chickly and slowly,

1674
06:47:42.799 --> 06:47:50.759
see you know, streaming or putting any pressure whatsoever.

1675
06:47:51.680 --> 06:47:52.560
On your arms.

1676
06:47:55.279 --> 06:48:03.000
It's just slowly you can gain more a sense of

1677
06:48:04.840 --> 06:48:16.840
how your uper aunts I feel in this moment, just

1678
06:48:17.200 --> 06:48:27.639
noticing I see, gently, very gently and slowly.

1679
06:48:28.919 --> 06:48:31.040
Tighten the muscles.

1680
06:48:31.799 --> 06:48:32.680
And they're gonna goo.

1681
06:48:36.880 --> 06:48:42.240
Notice how tops of your arms feel.

1682
06:48:44.840 --> 06:48:56.439
Right now? As how focus.

1683
06:48:59.159 --> 06:49:00.040
When you stop.

1684
06:49:03.000 --> 06:49:07.599
The area the lower abdomen area below your belly button,

1685
06:49:10.040 --> 06:49:16.880
moving all the way down to your hips just a

1686
06:49:17.000 --> 06:49:27.959
part of your crime. Maybe you're able to tense these

1687
06:49:28.159 --> 06:49:35.799
muscles in that area very very gently.

1688
06:49:38.799 --> 06:49:39.919
And slowly.

1689
06:49:45.560 --> 06:49:50.000
If that's a difficult thing to do. Maybe you can

1690
06:49:50.200 --> 06:50:00.799
just move your body, pushing your stomach up. I moved

1691
06:50:00.880 --> 06:50:06.119
a little bit of a side. Use no hips, just

1692
06:50:06.720 --> 06:50:17.599
so get in cheap hell your lower outto an area

1693
06:50:21.439 --> 06:50:26.799
is feeling in this moment.

1694
06:50:33.400 --> 06:50:36.080
Just not to send the.

1695
06:50:36.279 --> 06:50:45.439
Physical sasations with a lower abdomen.

1696
06:50:55.759 --> 06:50:56.799
As we live.

1697
06:50:58.479 --> 06:51:09.560
Your attention to your mouth to see in your lips,

1698
06:51:11.599 --> 06:51:20.040
then inside your mouth, your teeth, your gums, your tongue,

1699
06:51:29.680 --> 06:51:35.639
just not descend. Have your tongue and your mouth feels.

1700
06:51:38.279 --> 06:51:38.319
It.

1701
06:51:38.439 --> 06:51:39.680
May help by.

1702
06:51:41.639 --> 06:51:48.919
Moving your tongue around your mouth, moving it to your left,

1703
06:51:50.680 --> 06:51:56.360
maybe pressing it gently against the side of your mouth,

1704
06:51:57.919 --> 06:52:02.840
and then to the right, chackly to the side of

1705
06:52:02.959 --> 06:52:10.360
your mouth, perhaps pressing up against it at top of

1706
06:52:10.439 --> 06:52:12.520
your mouth, and let.

1707
06:52:12.439 --> 06:52:17.439
It down gently against the bottom of.

1708
06:52:17.479 --> 06:52:24.159
Your mouth, always very slowly.

1709
06:52:27.040 --> 06:52:32.040
And a very very gentle.

1710
06:52:36.479 --> 06:52:37.680
So that you can.

1711
06:52:41.279 --> 06:52:42.319
Be aware.

1712
06:52:47.520 --> 06:52:49.119
How you feel.

1713
06:52:52.200 --> 06:53:12.919
In your mouth area. Now you have to focus on

1714
06:53:13.119 --> 06:53:13.959
your wrists.

1715
06:53:24.560 --> 06:53:31.599
I'm gonna ask you to maybe just writing your wrists,

1716
06:53:33.520 --> 06:53:39.560
put in your hands in a circular motion, very.

1717
06:53:40.959 --> 06:53:50.639
Shackly and slowly, just so again.

1718
06:53:56.200 --> 06:54:15.319
Feel the sensations he are currently its experiences in your risons.

1719
06:54:19.319 --> 06:54:33.200
Perhapsolute any ads up and down the game ry chickly

1720
06:54:37.759 --> 06:55:18.919
slily che song s. Start to observe a lower back

1721
06:55:24.560 --> 06:55:30.520
there bare parts, just a bum your hips.

1722
06:55:34.479 --> 06:55:36.159
Where your coxis are.

1723
06:55:43.439 --> 06:55:49.639
The whole area which also really does include the signs

1724
06:55:50.599 --> 06:55:56.080
like a body because those muscles aren't very much connected.

1725
06:56:01.639 --> 06:56:08.959
Those muscles also remove into your hyperia, connecting to your

1726
06:56:09.080 --> 06:56:27.799
buttics side your apps. And if you're physically able to

1727
06:56:28.000 --> 06:56:37.200
do same, maybe it can hurry gently just relieve your

1728
06:56:37.360 --> 06:56:50.479
body evers slightly, very slowly some side to side.

1729
06:56:53.840 --> 06:57:07.360
Just enough. Yeah, it's engage how you feel.

1730
06:57:09.720 --> 06:57:28.720
Your love backerhaps sickly your hips gently up and down,

1731
06:57:32.479 --> 06:57:51.919
gently and slightly. Order'sun the touch with the physical sensations.

1732
06:57:52.279 --> 06:58:21.520
Of your love back as we know, your attention to

1733
06:58:21.720 --> 06:58:31.319
your Joe, the area of your ship a help to

1734
06:58:31.439 --> 06:58:32.959
the areas on.

1735
06:58:36.360 --> 06:58:48.799
Oh love your jewel. You just.

1736
06:58:51.000 --> 06:59:01.279
It's like gate this sime. Gently open your mouth white,

1737
06:59:01.840 --> 06:59:12.080
I stretched just very gently and slowly, but been in

1738
06:59:12.159 --> 06:59:22.159
your mouth. Incre your mouth very gently.

1739
06:59:24.080 --> 06:59:25.240
And slurly.

1740
06:59:34.799 --> 06:59:35.720
Sorry, can.

1741
06:59:38.680 --> 06:59:39.880
Be touch.

1742
06:59:46.680 --> 07:00:24.200
How your jaw feels now to sit down, chest area,

1743
07:00:34.200 --> 07:00:39.279
I need to do anything, want to my fe chest

1744
07:00:41.479 --> 07:00:53.720
because secretary brains very gently.

1745
07:00:55.000 --> 07:00:56.439
And sperly.

1746
07:00:58.759 --> 07:00:59.639
WoT that.

1747
07:01:02.479 --> 07:02:01.639
With each crap time fast chests, pray in your focus.

1748
07:02:03.159 --> 07:02:20.400
To your forums John elbows. Maybe you're able to very chickly.

1749
07:02:21.880 --> 07:02:33.639
And sloly dance the muscles in your forearms, and when

1750
07:02:33.720 --> 07:02:40.720
you do that, you can film your outwards as well,

1751
07:02:50.200 --> 07:03:26.319
very gently and slowly, jack softly say four arms, the

1752
07:03:26.560 --> 07:04:01.360
talpas focus, resting bank, your upper back.

1753
07:04:05.599 --> 07:04:07.040
And the middle.

1754
07:04:08.360 --> 07:04:34.200
The middle back. Again this sparted body. Also every time creed.

1755
07:04:39.080 --> 07:04:40.360
I do notice that.

1756
07:04:42.520 --> 07:04:54.040
Usually I should have serve your upper back in the

1757
07:04:54.240 --> 07:06:05.240
middle of your back can chats forcus area, but egs

1758
07:06:07.840 --> 07:06:13.919
cry that muscles has byers.

1759
07:06:15.919 --> 07:06:17.119
In the mid section.

1760
07:06:44.720 --> 07:06:52.799
Just like to say, how the hips fail?

1761
07:06:56.000 --> 07:07:04.439
Right now, che.

1762
07:07:09.080 --> 07:07:24.439
Chently my hands, why beside the side and gently hint

1763
07:07:49.720 --> 07:08:28.040
gently softly. It's everything starts to slow down, including the

1764
07:08:28.639 --> 07:08:37.360
thoughts in your mind and your mind itself just starts

1765
07:08:37.799 --> 07:08:43.159
to gradually. It doesn't have to be instant, but just

1766
07:08:44.040 --> 07:08:57.319
gradually starting. It's almost like time is storing chin. It's

1767
07:08:57.400 --> 07:09:05.520
a slower pace to maybe what you're used to in

1768
07:09:05.639 --> 07:09:17.159
your day to day life. It's a slower movement of energy,

1769
07:09:28.000 --> 07:09:40.919
very small movements which make up the larger movements, which

1770
07:09:40.959 --> 07:09:47.200
is always the case. Now when you move your hand,

1771
07:09:48.799 --> 07:09:51.599
it might seem like it's one movement, but it's lots

1772
07:09:51.639 --> 07:09:59.520
of minute different muscles moving in accordance with each other.

1773
07:10:04.880 --> 07:10:17.240
What happens in this space that we're sharing is we

1774
07:10:17.479 --> 07:10:18.279
move from.

1775
07:10:21.000 --> 07:10:23.639
That big.

1776
07:10:28.040 --> 07:10:45.119
Movement into those smaller movements. Starting to focus on how

1777
07:10:45.240 --> 07:10:52.520
your body feels, not just as a whole, not just oh,

1778
07:10:52.560 --> 07:10:56.840
i'm feel in this way. I'm feeling stressed or tense,

1779
07:10:57.080 --> 07:11:02.479
or I'm feeling relaxed and calm. I'm feeling this way,

1780
07:11:02.639 --> 07:11:09.479
I'm feeling that way. Starting to notice that your body

1781
07:11:13.840 --> 07:11:23.479
begins to present to you small feelings around your body,

1782
07:11:30.000 --> 07:11:42.119
small physical sensations in your legs, whether pleasurable or not.

1783
07:11:47.520 --> 07:11:53.080
Maybe resisting the temptation to label them.

1784
07:11:55.840 --> 07:12:03.479
Or to judge them those feelings. Just thinking them, thinking

1785
07:12:03.520 --> 07:12:16.680
about them is just being neutral, just feelings, not being

1786
07:12:17.759 --> 07:12:28.040
particularly concerned, just noticing what your body is telling you.

1787
07:12:36.000 --> 07:12:42.319
Feelings in your arms, instead of feeling the hole of

1788
07:12:42.439 --> 07:12:52.439
the arm, maybe notice those individual feelings, all those different

1789
07:12:52.680 --> 07:12:53.599
muscles and.

1790
07:12:57.680 --> 07:13:04.279
The skin there has of your arms, that.

1791
07:13:05.840 --> 07:13:19.880
All the internal parts of your arms, the veins, the bones.

1792
07:13:22.799 --> 07:13:28.759
Just being aware of maybe your elbow on your right

1793
07:13:29.000 --> 07:13:37.479
arm has a certain feeling. Maybe you're left wrist.

1794
07:13:39.279 --> 07:13:40.279
Also has.

1795
07:13:43.279 --> 07:13:49.200
Its own individual physical sensation.

1796
07:14:01.639 --> 07:14:08.360
What about your forearm when your right arm, you're right forearm,

1797
07:14:15.680 --> 07:14:21.759
there may not be any particular feeling that you could

1798
07:14:21.840 --> 07:14:29.720
even give a name to, may not feel like anything

1799
07:14:30.720 --> 07:14:40.919
other than just a feeling. You know, it's there. The

1800
07:14:41.040 --> 07:14:46.919
feelings in your shoulders, perhaps your shoulders when you think

1801
07:14:46.959 --> 07:14:51.759
about them, kind of almost like they're the same, you know,

1802
07:14:53.000 --> 07:14:58.119
the same feeling, almost like both of your shoulders are

1803
07:14:58.200 --> 07:15:11.000
just one thing. Of course they're not. And when you

1804
07:15:11.200 --> 07:15:17.240
focus on your left shoulder and they're on your right shoulder,

1805
07:15:19.279 --> 07:15:23.759
maybe find that you move the muscles a little bit,

1806
07:15:25.279 --> 07:15:40.119
maybe tense the muscles gently, noticing the difference in each shoulder.

1807
07:15:51.520 --> 07:16:07.000
Your lower back m the left side of your lower

1808
07:16:07.119 --> 07:16:18.560
back and the right side of your lower back of

1809
07:16:18.720 --> 07:16:23.759
course that connection to your buttocks and to your hips,

1810
07:16:31.279 --> 07:16:34.840
and also moving up into the middle of your back.

1811
07:16:44.759 --> 07:16:48.799
And sometimes like right now, actually I want to focus

1812
07:16:48.919 --> 07:16:54.439
on their part. When I focused on my buttocks and

1813
07:16:54.560 --> 07:16:58.560
then I focused on the middle of my back, it

1814
07:16:58.680 --> 07:17:01.560
almost felt like the source in my lower back would

1815
07:17:01.599 --> 07:17:13.400
being stretched very gently, just stretched a little bit, even

1816
07:17:13.439 --> 07:17:22.080
though I wasn't doing anything to try to stretch your

1817
07:17:22.119 --> 07:17:26.959
lower back. It just seemed to happen. The feeling of

1818
07:17:29.240 --> 07:17:43.159
very gently stretching your lower back comes along.

1819
07:17:46.880 --> 07:18:03.959
I have feeling in your chest, just noticing.

1820
07:18:07.840 --> 07:18:11.200
What sensations.

1821
07:18:11.840 --> 07:18:16.639
You are experiencing in your chest right now.

1822
07:18:29.119 --> 07:18:32.799
And there's so much of the chest. Of course, there's

1823
07:18:32.840 --> 07:18:36.279
the collar bone leading to the chest. You've got the

1824
07:18:36.439 --> 07:18:48.080
chest bone, You've got the muscles in your chest. Of course,

1825
07:18:48.159 --> 07:18:54.240
if you're female, there's possibly the breasts. If you're male,

1826
07:18:56.240 --> 07:19:02.959
you've got the different Well might not make different these days, but.

1827
07:19:05.119 --> 07:19:06.279
There may be more.

1828
07:19:08.000 --> 07:19:14.279
Muscles at the top of the chest, but at the

1829
07:19:14.439 --> 07:19:19.360
side underneath it's pretty much the same. Whether you're a

1830
07:19:19.439 --> 07:19:24.759
man or a woman. There's muscles there. Muscles stretch out

1831
07:19:26.200 --> 07:19:30.799
to your back as well as breast tissue stretches and

1832
07:19:31.000 --> 07:19:38.680
moves into your back. To just being aware of your chest,

1833
07:19:47.599 --> 07:20:14.680
being with whatever feeling there is in your chest. And

1834
07:20:14.799 --> 07:20:22.240
when I noticed that, I focus on my chest, I

1835
07:20:22.520 --> 07:20:27.479
feel it in my back and my upper back. I mean,

1836
07:20:27.560 --> 07:20:30.479
I guess the obvious reason would be because you know,

1837
07:20:30.479 --> 07:20:41.240
I'm breathe it in and it stretches my chest and

1838
07:20:41.599 --> 07:20:55.479
my back at the same time. That feels it feels okay,

1839
07:21:02.240 --> 07:21:09.959
doesn't feel a little bit of pain in my right chest,

1840
07:21:12.240 --> 07:21:15.479
A little bit not pain, but a little discomfort, maybe

1841
07:21:17.240 --> 07:21:26.119
stiffness possibly, I don't know. I notice my shoulders are also.

1842
07:21:27.479 --> 07:21:31.720
Watching to flex for some reason.

1843
07:21:33.880 --> 07:21:41.319
I think that's probably part of my other back, that

1844
07:21:41.520 --> 07:21:46.439
connection between my shoulders and my other back. Because I

1845
07:21:46.479 --> 07:21:51.479
can move my shoulders and stretch the muscles in my back,

1846
07:21:53.959 --> 07:21:55.279
moving the shoulders.

1847
07:21:54.919 --> 07:22:02.720
Backwards up, which then moves. I think it's the scapulous.

1848
07:22:04.639 --> 07:22:22.319
In your back. It feels quite nice. Actually, a good

1849
07:22:22.360 --> 07:22:25.720
thing about this is you can, if you want to,

1850
07:22:26.439 --> 07:22:41.360
you can just flex or stimulate the various muscles in

1851
07:22:41.479 --> 07:22:47.159
your body gently in order to get more of a

1852
07:22:47.360 --> 07:23:02.319
sense of how they feel. And when you're relaxing, when

1853
07:23:02.360 --> 07:23:06.360
you do tense and muscle, then you let it go

1854
07:23:06.680 --> 07:23:10.840
and you let it relax. It relaxes.

1855
07:23:12.919 --> 07:23:14.040
Way more.

1856
07:23:15.360 --> 07:23:16.279
Than it would normally.

1857
07:23:21.400 --> 07:23:23.560
You have to feel.

1858
07:23:25.360 --> 07:23:28.880
That you're able to do that. There's no point in

1859
07:23:29.000 --> 07:23:34.720
doing it if there's an issue with the per part

1860
07:23:34.759 --> 07:23:41.279
of your body. You need to be gentle with yourself

1861
07:23:43.959 --> 07:23:57.560
at all times when relaxing deeply. It's important to be

1862
07:23:57.840 --> 07:24:13.599
kind to yourself. Did you notice your mind? How much

1863
07:24:14.759 --> 07:24:22.360
has your mind slowed down since we started this recording.

1864
07:24:38.400 --> 07:24:44.520
How come and peaceful.

1865
07:24:45.560 --> 07:24:55.040
Is your mind right now? We have nothing to think

1866
07:24:55.080 --> 07:25:05.159
about and just my voice listen to because you know

1867
07:25:05.639 --> 07:25:16.599
the intention behind this recording, this relaxation. At the very least,

1868
07:25:18.200 --> 07:25:22.759
for you to feel more relaxed at the end of

1869
07:25:22.799 --> 07:25:31.000
the recording than you did at the beginning, at the

1870
07:25:31.200 --> 07:25:42.840
very least, for your mind to slow down because your

1871
07:25:42.959 --> 07:25:59.279
body continues to relax, because that's what you want to happen.

1872
07:26:03.279 --> 07:26:21.680
That's what you expect to happen, for relaxation to fill

1873
07:26:24.279 --> 07:26:37.439
your body, maybe calm your mind to the point of

1874
07:26:37.720 --> 07:26:56.479
boredom when you start, maybe to drift away.

1875
07:27:10.439 --> 07:27:11.000
Breathed in.

1876
07:27:24.599 --> 07:27:34.319
It's almost as if you're moving further away from your

1877
07:27:34.400 --> 07:27:48.080
body in your mind, just leaving that there. Kind of

1878
07:27:48.159 --> 07:27:53.080
liking it an escape pod in a spaceship a movie,

1879
07:27:53.880 --> 07:27:56.439
a space movie, you know when it gets a little

1880
07:27:56.560 --> 07:28:03.720
part in it. Since the man far away, the spacion

1881
07:28:12.919 --> 07:28:52.240
save the dream, continue to reacts, drift.

1882
07:28:51.919 --> 07:29:45.880
Down, at peace, at.

1883
07:29:56.799 --> 07:30:32.119
Peace and focusing on that feeling of those individual parts

1884
07:30:32.759 --> 07:30:35.240
of your body that's.

1885
07:30:37.959 --> 07:30:38.680
Relaxing.

1886
07:30:40.639 --> 07:30:49.560
One by one, you may.

1887
07:30:51.240 --> 07:30:57.840
Find that every now and then.

1888
07:31:00.560 --> 07:31:06.720
You realize that you are listening.

1889
07:31:08.000 --> 07:31:12.080
To my voice. It gives your.

1890
07:31:12.080 --> 07:31:25.959
Mind started to imagine something different, maybe started to almost

1891
07:31:27.520 --> 07:31:36.919
move into some kind of a dreamy state. And then

1892
07:31:36.959 --> 07:31:43.680
you become aware of my voice again. And even though

1893
07:31:43.919 --> 07:31:50.560
you may want to focus on my voice, you may

1894
07:31:50.720 --> 07:32:02.000
also wish to allow your mind to just drift naturally

1895
07:32:05.439 --> 07:32:19.119
into that space and comfort and safety. As you feel

1896
07:32:27.000 --> 07:32:36.639
warm comfort spreading through your body like a warm blanket

1897
07:32:40.680 --> 07:32:55.319
covering you, chentling, keeping your body it just perfect temperature,

1898
07:33:05.680 --> 07:33:17.799
and heard. You can hear background sounds, they just don't

1899
07:33:18.040 --> 07:33:34.439
seem to matter anymore. There's that sense of peace spreads

1900
07:33:35.000 --> 07:33:48.680
through your mind like a gentle breeze, yet strong enough

1901
07:33:48.919 --> 07:34:05.400
to blow away all negativity. Strong after remove from your

1902
07:34:05.560 --> 07:34:23.400
mind any anxiety or stress that was there before, and

1903
07:34:23.680 --> 07:34:34.360
blow away any other thoughts or feelings that just don't

1904
07:34:34.680 --> 07:34:40.959
fit with the sense.

1905
07:34:48.119 --> 07:34:56.119
Relaxation that is feeling.

1906
07:34:58.319 --> 07:35:21.400
Your body and your mind. Unless you focus on your mind,

1907
07:35:23.759 --> 07:35:27.319
the count down from ten down to one.

1908
07:35:28.840 --> 07:35:39.439
With each numberone your mind, what will become.

1909
07:35:45.080 --> 07:36:00.560
Slightly relaxed, just just slightly.

1910
07:36:03.200 --> 07:36:08.200
You from ten down to nine, just a slip moment,

1911
07:36:10.599 --> 07:36:22.840
nine down to eight, just another small change in how

1912
07:36:23.000 --> 07:36:36.040
you feel, eight down to seven feeling this is a gap,

1913
07:36:36.919 --> 07:36:42.520
almost like a gap that starts to get wider, the

1914
07:36:42.680 --> 07:36:50.919
gap between those feelings that you used to have in

1915
07:36:51.040 --> 07:36:59.000
your mind compared to the feelings you have the growing

1916
07:37:01.680 --> 07:37:11.479
feeders of comfort and security and confidence, and the gap

1917
07:37:11.599 --> 07:37:17.279
will become the wider. Made down to seven, seven, down

1918
07:37:17.400 --> 07:37:26.159
to six. When you get to five, your mind will

1919
07:37:26.360 --> 07:37:39.720
start to have a certain physical sensation. It's like there's

1920
07:37:39.759 --> 07:37:46.599
a magnet outside of your head sucking the tension and

1921
07:37:46.680 --> 07:37:52.279
the stress and any remaining feelings that you don't want,

1922
07:37:54.319 --> 07:37:56.759
sucking them out through your skull.

1923
07:38:02.560 --> 07:38:04.040
And down to four.

1924
07:38:05.880 --> 07:38:12.599
You can start to really experience that sense of not

1925
07:38:12.919 --> 07:38:23.080
just emptiness, but space, a place full of fresh air,

1926
07:38:28.119 --> 07:38:34.919
place where you can stretch. It's almost as if as

1927
07:38:34.959 --> 07:38:40.119
you go down to four and three your mind is expanding,

1928
07:38:40.759 --> 07:38:43.279
with this sense.

1929
07:38:45.919 --> 07:38:51.400
Of peace and tranquility growing.

1930
07:38:53.560 --> 07:38:59.680
As it moves down to When you get to one,

1931
07:39:01.439 --> 07:39:13.680
mind just feels exactly how you want to feel, almost

1932
07:39:16.759 --> 07:39:28.880
perfect feeling, maybe a sensation that.

1933
07:39:30.479 --> 07:39:31.919
You'd like to keep.

1934
07:39:34.919 --> 07:39:45.759
A place that's safe, where nothing can affect you at all,

1935
07:39:57.400 --> 07:40:02.119
and you can stay in that that space of comfort

1936
07:40:02.240 --> 07:40:13.319
and confidence, confident in your own ability to create this space,

1937
07:40:13.479 --> 07:40:20.520
and this fear of comfort within your own mind just

1938
07:40:20.639 --> 07:40:23.000
by counting ten.

1939
07:40:24.599 --> 07:40:25.319
Down to one.

1940
07:40:29.880 --> 07:40:34.439
And this is something that you can do yourself when

1941
07:40:34.479 --> 07:40:41.720
you're on your own, the time when you can maybe

1942
07:40:41.959 --> 07:40:50.560
sit down, maybe just for a few minutes, close your eyes,

1943
07:40:54.360 --> 07:41:07.279
just counts slowly from ten down to one. Very experience

1944
07:41:09.040 --> 07:41:19.360
these feelings in your mind. And when you feel that

1945
07:41:19.560 --> 07:41:34.680
way in your mind, your body copies your mind, and

1946
07:41:34.840 --> 07:41:41.159
that feeling is spread through your spine and your nervous

1947
07:41:41.279 --> 07:41:48.680
system into every bond of your body, travels through your

1948
07:41:48.840 --> 07:42:02.799
blood stream, heathing and relaxing every article of your existence.

1949
07:42:15.720 --> 07:42:24.959
We can practice this a few times before the end

1950
07:42:25.040 --> 07:42:26.479
of the recording.

1951
07:42:26.520 --> 07:42:27.360
And then you can.

1952
07:42:28.720 --> 07:42:35.159
Practice on your own. And each time you countfort ten

1953
07:42:36.279 --> 07:42:49.720
down to one, the feelings of comforts, calmness, deep deep

1954
07:42:50.319 --> 07:42:54.599
relaxation becomes stronger.

1955
07:42:56.119 --> 07:42:56.919
Deeper.

1956
07:43:03.240 --> 07:43:12.400
Feeling your mind and your brain with these positive chemicals

1957
07:43:14.479 --> 07:43:24.599
spread throughout your body, relaxing you so quickly, relaxing your

1958
07:43:24.680 --> 07:43:36.599
whole body and mind, so very very easy, just by

1959
07:43:36.840 --> 07:43:49.599
counting ten down to one. So we're gonna do now.

1960
07:43:50.479 --> 07:43:54.639
I'm gonna count from ten down to one. I'd like

1961
07:43:54.759 --> 07:43:59.000
you to repeat the number after me, so when I

1962
07:43:59.119 --> 07:44:05.919
say ten, you can just repeat to yourself.

1963
07:44:07.279 --> 07:44:07.520
Ten.

1964
07:44:13.159 --> 07:44:22.479
Just notice be aware of how you feel in your

1965
07:44:22.599 --> 07:44:32.159
mind and your body. And when I say nine, you

1966
07:44:32.279 --> 07:44:34.840
can repeat to yourself.

1967
07:44:37.759 --> 07:44:38.040
Nine.

1968
07:44:42.040 --> 07:44:53.759
Became noticing increase in comfort and calmness in your mind

1969
07:44:55.080 --> 07:45:07.200
and in your body, the same, the same eight when

1970
07:45:07.240 --> 07:45:22.840
I say seven, six, let's say five, four, when I

1971
07:45:23.000 --> 07:45:34.000
say three, two, lastly, when I.

1972
07:45:34.040 --> 07:45:39.119
Say one, can you be that number?

1973
07:45:46.599 --> 07:45:46.720
Now?

1974
07:45:46.840 --> 07:45:52.439
Of course, when you do this on your own without

1975
07:45:52.520 --> 07:45:58.000
listening to me, you can say the numbers or whatever.

1976
07:45:59.119 --> 07:46:04.240
Speed that you feel is necessary.

1977
07:46:05.240 --> 07:46:11.680
For you. So if you can adapt so you feel

1978
07:46:11.880 --> 07:46:16.159
you want to say the numbers ten down to one

1979
07:46:18.000 --> 07:46:22.520
faster than I do, then you go ahead and do that.

1980
07:46:23.439 --> 07:46:26.840
Or if you feel when you do it yourself.

1981
07:46:27.119 --> 07:46:29.360
That you'd like to have more.

1982
07:46:31.000 --> 07:46:37.520
More space between the numbers, maybe take a lot longer

1983
07:46:38.799 --> 07:46:49.119
to get from ten or way down to one. That's

1984
07:46:49.200 --> 07:47:01.759
your choice also to do. So, I've been a cow

1985
07:47:01.959 --> 07:47:10.360
from tamp down to one. If I get to one,

1986
07:47:11.720 --> 07:47:17.880
that will be the end of this recording. Let'sical shore

1987
07:47:17.959 --> 07:52:32.520
listening to music, and the music will continue ten nine, seven, twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1988
07:52:36.560 --> 07:53:27.360
thirty twelve, eleven, ten, nine, eight, seven, six, five, four, three.

1989
07:53:32.119 --> 07:53:48.200
Two one now open your.

1990
07:53:48.080 --> 07:53:59.159
Eyes letticin a physical film, having counted down from twenty

1991
07:53:59.360 --> 07:54:07.759
to one, allowing stress tension to leave through your fingertips

1992
07:54:08.040 --> 07:54:12.639
and your toast. And as you focus on your fingertips

1993
07:54:14.279 --> 07:54:20.400
maybe they feel a little bit tingling, which is I

1994
07:54:20.479 --> 07:54:25.520
suppose quite understanding considering the tension has been exiting your

1995
07:54:25.560 --> 07:54:34.520
body through your fingertips. So now I'm going to count

1996
07:54:34.599 --> 07:54:36.159
from twenty out to one again.

1997
07:54:36.639 --> 07:54:37.400
This time.

1998
07:54:41.560 --> 07:54:48.200
You feel relief of tension and stress and the anxiety that.

1999
07:54:48.279 --> 07:54:48.759
You may have.

2000
07:54:53.400 --> 07:55:01.759
Leaving through your stomach. Just leaving through your stomach, almost

2001
07:55:01.840 --> 07:55:07.599
as if it's just releasing the whole of your stomach

2002
07:55:08.560 --> 07:55:13.279
or navil to just above your chest or below your chest,

2003
07:55:13.400 --> 07:55:17.959
rather so surrounding your belly by an area, the whole area.

2004
07:55:20.040 --> 07:55:24.680
You can feel the tension of your body where there's left,

2005
07:55:24.919 --> 07:55:30.240
just releasing on the area, and you may notice that

2006
07:55:30.360 --> 07:55:32.599
your stomach will become very repoxed.

2007
07:55:34.159 --> 07:55:38.880
As my countdown twenty down to one.

2008
07:55:40.520 --> 07:56:25.279
Now twenty nineteen, eighteen, eventeen sixteen, fifty fourteen, thirty twelve,

2009
07:56:28.880 --> 07:56:52.639
eleven nine eight seven, six.

2010
07:56:55.400 --> 07:57:01.040
Nine oh.

2011
07:57:04.840 --> 07:57:22.360
Three two one, you can be ice again if your cheers,

2012
07:57:22.840 --> 07:57:26.560
but you just keep them closed because it feels relaxing.

2013
07:57:28.840 --> 07:57:34.279
Just notice saying stomach fels. Notice that your focus. Just

2014
07:57:35.119 --> 07:57:39.680
do a little scared of your body's note to saying

2015
07:57:39.759 --> 07:57:52.119
your body feels focusing upper body, back, chest, stomach lags, uns, hands,

2016
07:57:52.319 --> 07:58:02.159
fiend just noticing, and you know you may start to

2017
07:58:02.279 --> 07:58:08.799
fill of a sense of tiredness, which may be the

2018
07:58:08.919 --> 07:58:15.279
reason listening to this record it because you like to

2019
07:58:16.959 --> 07:58:19.639
let go completely of everything.

2020
07:58:21.599 --> 07:58:22.639
And drive.

2021
07:58:24.000 --> 07:58:31.439
Off into a nice, natural, calm, relaxing sleep.

2022
07:58:39.000 --> 07:58:40.959
So now focus.

2023
07:58:43.479 --> 07:58:50.279
On your forehead, and if you choose, you can incorporate

2024
07:58:50.319 --> 07:58:55.080
your eyes in this focus as well. With your forehead

2025
07:58:55.200 --> 07:59:01.319
and your eyes, there's the whole area basically almost as

2026
07:59:01.360 --> 07:59:04.080
if you were having a mask, you know, like a

2027
07:59:06.080 --> 07:59:11.880
I don't know that mask or something I'm trying to

2028
07:59:12.720 --> 07:59:14.799
sorrow or something, you know, the kind of mask that

2029
07:59:14.919 --> 07:59:17.759
covers your eyes but also covers quite a lot of

2030
07:59:17.799 --> 07:59:24.959
the forehead. Focused on that area because that's the area

2031
07:59:25.040 --> 07:59:29.680
that we're now going to release tension, stress from your mind,

2032
07:59:31.799 --> 07:59:35.639
your brain, from your mind, and any tension that you

2033
07:59:35.799 --> 07:59:40.560
may have remain in your face, your neck, your jaw,

2034
07:59:41.880 --> 07:59:48.360
your eyes, your forehead, or your scalp. So basically any

2035
07:59:48.479 --> 07:59:54.000
intension within your head area, including your mind and.

2036
07:59:54.119 --> 07:59:54.919
Your brain.

2037
07:59:58.560 --> 08:00:02.439
That's going to be released. Three or four heads in

2038
08:00:02.560 --> 08:00:09.759
your eyes as I count down the game from twenty

2039
08:00:10.159 --> 08:00:51.520
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2040
08:00:56.919 --> 08:01:34.159
Twelve, eleven, nine, eight, seven, six, five.

2041
08:01:43.919 --> 08:02:10.360
Thirty one. Notice as you scared your face, jaw, your eyes,

2042
08:02:11.680 --> 08:02:18.080
the cheap beds, your ears, your forehead, your.

2043
08:02:18.119 --> 08:02:26.599
Scalp, your neck, back of your neck, fronting the side.

2044
08:02:26.279 --> 08:02:37.240
Of your neck and throat, not being aware of the

2045
08:02:37.400 --> 08:02:48.799
comfort increased in relaxation, not just in your head and

2046
08:02:49.000 --> 08:02:54.040
neck and mind, also the rest of your body.

2047
08:03:00.040 --> 08:03:00.799
Out loose.

2048
08:03:02.119 --> 08:03:06.119
The calm you felt. How easily.

2049
08:03:07.840 --> 08:03:09.400
It is to just let go.

2050
08:03:12.200 --> 08:03:12.840
Completely?

2051
08:03:15.680 --> 08:03:16.080
They go.

2052
08:03:18.479 --> 08:03:19.200
Completely?

2053
08:03:26.799 --> 08:03:40.200
How easily do balace? Just focus on the top of

2054
08:03:40.279 --> 08:03:55.319
your head. I'm allowed every last lease of tension or stress,

2055
08:03:55.560 --> 08:04:00.119
the mind be ingry and hiding in your good.

2056
08:04:01.479 --> 08:04:09.360
Mind, my head just be sucked down on the top

2057
08:04:09.400 --> 08:04:13.560
of your head, released.

2058
08:04:17.000 --> 08:04:17.479
To the air.

2059
08:04:18.880 --> 08:04:24.919
Was sucked down into the clouds like a big cloud

2060
08:04:25.040 --> 08:04:31.439
of my head. It's like a whoop. It can suck

2061
08:04:31.599 --> 08:04:32.880
that tension.

2062
08:04:34.119 --> 08:04:35.560
Out of the top of your head.

2063
08:04:38.240 --> 08:04:39.479
Just take it away.

2064
08:04:41.240 --> 08:04:48.400
Good you focus leagin opening on the top of your

2065
08:04:48.520 --> 08:04:55.119
head without intension stress, and you would have made issues,

2066
08:04:55.279 --> 08:04:59.360
making worries of sad I'm not used to you. Now

2067
08:05:00.680 --> 08:05:06.360
you can always sucked down on my head. They've taken away.

2068
08:05:08.319 --> 08:05:16.400
As I count down again, I'm twenty down to work now,

2069
08:05:20.000 --> 08:06:31.319
twenty nineteen, eighteen seventy sixty fifty fourty well, and then

2070
08:06:38.080 --> 08:06:45.119
adds six.

2071
08:06:49.680 --> 08:07:00.680
Six oooh.

2072
08:07:04.599 --> 08:07:32.799
Three, what pray you notice it? How he failed?

2073
08:07:39.279 --> 08:07:47.479
He relaxed and calm if physically and mentally failed right

2074
08:07:47.680 --> 08:08:03.560
now helps your mind feels it feels so nice to

2075
08:08:03.799 --> 08:08:12.400
just let go, to give yourself some space to breathe easily,

2076
08:08:14.319 --> 08:08:24.360
to think calmly, just to take a break from all

2077
08:08:24.400 --> 08:08:29.040
that pointless worry and concerns about.

2078
08:08:28.880 --> 08:08:32.279
Things that you don't need to think about.

2079
08:08:35.159 --> 08:08:42.520
Right now, because this is your time to let go.

2080
08:08:43.880 --> 08:08:53.639
This is your space to enjoy feeling deeply relaxed, peaceful

2081
08:08:53.759 --> 08:09:01.040
in your mind, relaxed and your body. I can feel

2082
08:09:01.599 --> 08:09:11.439
so good, so nice to just don't have to do anything,

2083
08:09:13.759 --> 08:09:14.680
to be able.

2084
08:09:14.599 --> 08:09:16.639
To really.

2085
08:09:18.240 --> 08:09:28.000
Enjoy that serenity that comes and letting go completely, that

2086
08:09:28.319 --> 08:09:47.200
peacefulness that comes with in this peaceful space, and you

2087
08:09:47.319 --> 08:09:53.040
can keep this sense of calmness through the long you choose.

2088
08:10:01.200 --> 08:10:08.200
You choose to drift off into a deep, healing, natural sleep,

2089
08:10:09.479 --> 08:10:16.200
then you can do that. It's completely up to you.

2090
08:10:20.959 --> 08:10:25.599
And you can keep this feeling of calmness physically in

2091
08:10:25.919 --> 08:10:31.759
your mind for so long because you choose to feel

2092
08:10:32.000 --> 08:10:47.479
completely relaxed, completely relaxed, and I'd like you to make

2093
08:10:47.639 --> 08:11:01.479
up your mind, then you get to relax. I want

2094
08:11:01.520 --> 08:11:05.000
to explore that with you, what it feels like when

2095
08:11:05.040 --> 08:11:14.279
you actually decide that you're going to relax, not forcing yourself,

2096
08:11:14.400 --> 08:11:20.560
but giving yourself that. Yes, it is a command, really,

2097
08:11:20.639 --> 08:11:20.919
isn't it.

2098
08:11:21.040 --> 08:11:22.680
When you're telling yourself.

2099
08:11:24.279 --> 08:11:31.639
Relax in a gentle but firm way, that only you

2100
08:11:32.000 --> 08:11:37.080
can really tell yourself in that way. You can't really

2101
08:11:37.119 --> 08:11:41.119
have someone else say to you and now relax, relax.

2102
08:11:41.759 --> 08:11:41.959
You know.

2103
08:11:44.159 --> 08:11:46.400
It needs to be gentle, but you can't. Someone else

2104
08:11:46.479 --> 08:11:54.520
can't really have the same the same kind of influence

2105
08:11:55.720 --> 08:12:03.840
or power that you have over your own physicality, over

2106
08:12:04.080 --> 08:12:13.279
how you feel, because when you say it to yourself,

2107
08:12:14.560 --> 08:12:23.159
it means more. It's personal, and your brain, your unconscious mind,

2108
08:12:23.319 --> 08:12:30.040
and your body listens to what you say. So, for example,

2109
08:12:30.680 --> 08:12:33.720
we'll test it out. You're doing your test, few your

2110
08:12:33.840 --> 08:12:37.560
tests along the way and you can get more of

2111
08:12:37.680 --> 08:12:44.520
an idea of the force, a positive force you can

2112
08:12:44.680 --> 08:12:52.200
have in creating a sense of comfort and relaxation in

2113
08:12:52.319 --> 08:12:53.159
your body.

2114
08:12:53.040 --> 08:12:59.759
And your mind quite quickly just by you telling you

2115
08:13:02.119 --> 08:13:02.759
to relax.

2116
08:13:07.439 --> 08:13:11.040
So I'm going to start by it's focus on your hands.

2117
08:13:14.720 --> 08:13:17.880
So focus on your hands. Just tell your hands to relax.

2118
08:13:19.159 --> 08:13:20.680
Just say relax.

2119
08:13:22.319 --> 08:13:27.680
As you focus on your hands, you could say my

2120
08:13:28.000 --> 08:13:31.799
hands are relaxed, or I want my hands to relax.

2121
08:13:33.880 --> 08:13:34.479
I think if you.

2122
08:13:34.560 --> 08:13:42.240
Actually do it directly by focusing and imagining that your hands.

2123
08:13:42.959 --> 08:13:45.319
Can you hear what you're saying. You know they've got

2124
08:13:45.360 --> 08:13:47.680
little ears, a little head.

2125
08:13:50.240 --> 08:14:00.599
So talking to your hands and just say relax. That

2126
08:14:07.279 --> 08:14:22.360
how your hands start to relax. Now focus on your

2127
08:14:22.479 --> 08:14:26.599
eyes and tell your eyes to relax. You're just saying

2128
08:14:26.639 --> 08:14:33.439
the same word relax. And find the right tone for

2129
08:14:33.680 --> 08:14:40.720
you know, I might say relax, but you you might

2130
08:14:40.799 --> 08:14:48.159
say relax or relax. You know, you might say it

2131
08:14:48.279 --> 08:14:55.919
differently to yourself, and that's important for you to gauge

2132
08:14:56.200 --> 08:15:01.520
what feels right for you. To just tell your eyes

2133
08:15:02.759 --> 08:15:06.919
to relax. Whilst focusing on your eyes, your eyelids, the

2134
08:15:07.080 --> 08:15:12.520
muscles around your eyes, your eyebrows and just tell your

2135
08:15:12.720 --> 08:15:14.439
eyes directly.

2136
08:15:16.720 --> 08:15:19.279
Relax. Now.

2137
08:15:46.159 --> 08:15:56.599
I just did that myself, and sometimes you may feel

2138
08:15:56.680 --> 08:15:57.400
that you need.

2139
08:15:57.400 --> 08:15:58.680
A bit more time.

2140
08:16:00.560 --> 08:16:03.959
For the different parts to relax, you know, because I

2141
08:16:04.080 --> 08:16:08.959
started talking again and maybe that part hasn't relaxed fully.

2142
08:16:09.919 --> 08:16:13.000
But what happened is that it would just continue to relax.

2143
08:16:12.720 --> 08:16:13.680
Even though I'm talking.

2144
08:16:15.439 --> 08:16:21.200
That's happened with my eyes. Something else I noticed is

2145
08:16:23.200 --> 08:16:27.000
when I started focusing on my eyes, that actually almost

2146
08:16:27.159 --> 08:16:29.840
became They got worse before they got better in a way.

2147
08:16:30.560 --> 08:16:33.639
So I felt a degree of tension growing in my

2148
08:16:33.759 --> 08:16:39.680
eyes and then disappearing. So I think what that was

2149
08:16:39.799 --> 08:16:45.000
really was just me becoming more aware of the tension

2150
08:16:46.119 --> 08:16:50.360
that was already there that I wasn't. I wasn't focused

2151
08:16:50.400 --> 08:16:55.520
on it before, so I wasn't really acknowledging it or

2152
08:16:57.840 --> 08:17:12.520
really just to those feelings. Yeah, my eyes is still

2153
08:17:12.599 --> 08:17:19.279
continue to relax, as well as my hands. Actually, my

2154
08:17:19.439 --> 08:17:25.639
hands have got a certain kind of energy, like not buzzing,

2155
08:17:25.840 --> 08:17:30.720
but I can kind of feel a degree of energy

2156
08:17:30.759 --> 08:17:36.959
in my hands. Maybe that's where the tension has been released.

2157
08:17:39.159 --> 08:17:40.159
That's cause in them.

2158
08:17:47.439 --> 08:17:49.680
The next part, I think we should focus.

2159
08:17:49.439 --> 08:17:50.360
On the back of the neck.

2160
08:17:51.080 --> 08:17:55.000
That's a part of this is quite often, well for me,

2161
08:17:55.479 --> 08:17:58.680
holds tension. I don't know about for yourself, but I

2162
08:17:58.759 --> 08:18:02.959
think it's quite a standard place where a tension is

2163
08:18:03.040 --> 08:18:09.880
sometimes held. So and I'm doing exactly what you're doing

2164
08:18:10.319 --> 08:18:12.400
as you do it as well, so I'm telling my

2165
08:18:13.400 --> 08:18:16.799
body parts to relax as well. So if you tell

2166
08:18:16.840 --> 08:18:19.759
your neck, the back of your neck, focus on the

2167
08:18:19.840 --> 08:18:20.840
back of your neck, and then.

2168
08:18:20.919 --> 08:18:21.479
Just say.

2169
08:18:24.159 --> 08:18:28.919
Relax in your own words, your own tone, in your

2170
08:18:28.959 --> 08:18:31.759
own voice. You can say out loud, and you can

2171
08:18:31.880 --> 08:18:37.279
just say to yourself internally, but you're focusing and you're

2172
08:18:37.400 --> 08:18:41.880
saying it literally to the back of your neck, as

2173
08:18:41.919 --> 08:18:45.080
if the back of your neck can actually hear what

2174
08:18:45.240 --> 08:18:52.360
you're saying. So do that now, Just say relax to

2175
08:18:52.439 --> 08:18:55.240
the back of your neck, and I'll do the same.

2176
08:19:34.040 --> 08:19:37.560
Then what I noticed, and you may have had similar

2177
08:19:37.639 --> 08:19:42.119
thing is even though I was focusing on the back

2178
08:19:42.200 --> 08:19:53.720
of the neck, other parts started to and I showed

2179
08:19:53.759 --> 08:19:56.919
themselves to me, or maybe because they want to be

2180
08:19:57.040 --> 08:19:57.840
relaxed as well.

2181
08:19:57.919 --> 08:20:01.759
But I started to see the feelings and my shoulders

2182
08:20:02.319 --> 08:20:03.959
at tension, and my shoulders and.

2183
08:20:04.080 --> 08:20:04.880
In my upper back.

2184
08:20:07.959 --> 08:20:12.080
Whether that was because my back of my neck was

2185
08:20:12.200 --> 08:20:18.119
saying I'm pretty much okay. It's the other parts that

2186
08:20:18.319 --> 08:20:27.319
need attention, but my low my back of my neck

2187
08:20:27.439 --> 08:20:31.360
is still relaxing. But I just became more aware of

2188
08:20:31.520 --> 08:20:34.639
other parts that needed attention.

2189
08:20:36.880 --> 08:20:39.599
Now this might happen, it's not.

2190
08:20:41.159 --> 08:20:43.319
It doesn't mean that it's going any wrong. It just

2191
08:20:43.479 --> 08:20:50.479
means you're being notified if more places that also want

2192
08:20:50.560 --> 08:20:57.000
to feel relaxed. So I'm going to focus on my

2193
08:20:57.159 --> 08:20:57.720
other back.

2194
08:20:59.040 --> 08:21:03.520
So you can do this even if you don't have any.

2195
08:21:04.959 --> 08:21:10.439
Feelings of attention, they're obvious in your other back. You

2196
08:21:10.599 --> 08:21:15.599
just focus on your back and the whole area from

2197
08:21:15.639 --> 08:21:20.200
the shoulder blades down to the middle of your back

2198
08:21:20.720 --> 08:21:22.080
and spine.

2199
08:21:23.560 --> 08:21:24.119
Needs more.

2200
08:21:24.200 --> 08:21:36.119
The shoulder blades. Yeah, that's the parts that it's given me.

2201
08:21:37.840 --> 08:21:42.520
That not that it needs relaxing. Sounds can ask that

2202
08:21:42.720 --> 08:21:46.000
one to relax and you can do the same. Now

2203
08:21:57.240 --> 08:22:13.360
relax your upper back. Something strange happened there, and this

2204
08:22:14.880 --> 08:22:15.720
often happens.

2205
08:22:15.799 --> 08:22:16.520
I've been doing this.

2206
08:22:19.279 --> 08:22:26.360
For sixteen years or something, and often I'm surprised but

2207
08:22:27.040 --> 08:22:33.479
amazed really that there can be a feeling. So when

2208
08:22:33.520 --> 08:22:36.799
I was focusing on the back of my neck, my

2209
08:22:36.919 --> 08:22:41.720
other back was starting to feel quite stressed and in

2210
08:22:41.919 --> 08:22:47.400
need of attention. As soon as I started talking to

2211
08:22:47.560 --> 08:22:52.240
you about my upper back and talking about, you know,

2212
08:22:52.759 --> 08:22:57.759
getting ready to ask the upper back to relax, when

2213
08:22:57.840 --> 08:23:03.479
the back already started to relax. It's almost as if

2214
08:23:03.520 --> 08:23:09.599
it doesn't need to hear the words, just needs the intention.

2215
08:23:13.959 --> 08:23:15.360
Just needs to be noticed.

2216
08:23:24.080 --> 08:23:24.119
That.

2217
08:23:24.279 --> 08:23:29.400
There is something that often happens in this type of

2218
08:23:29.639 --> 08:23:35.319
situation is when you start to relax.

2219
08:23:36.439 --> 08:23:40.000
A couple of parts of your body, as we've done.

2220
08:23:39.840 --> 08:23:44.080
With our hands, our eyes and eye lids.

2221
08:23:45.639 --> 08:23:55.279
And now back of the neck, top of the back, back.

2222
08:23:56.400 --> 08:23:59.759
The rest of the body seems to just take a

2223
08:24:03.119 --> 08:24:11.400
and decide in its own way to start relaxing. Other

2224
08:24:11.560 --> 08:24:21.400
parts of your body start to just become looser. I

2225
08:24:21.479 --> 08:24:24.159
suppose it's kind of like a bit of an avalanche,

2226
08:24:24.319 --> 08:24:29.240
you know, a little ball starts rolling. Before you know,

2227
08:24:29.560 --> 08:24:32.759
the whole of your body is completely relaxed and calm.

2228
08:24:42.119 --> 08:24:50.119
If you focus on your face, you focus on your eyes,

2229
08:24:52.520 --> 08:25:04.040
your eyelids, your eyebrows, the muscles around your eyes, maybe

2230
08:25:04.080 --> 08:25:08.720
you start to notice that your forehead is more an

2231
08:25:08.840 --> 08:25:13.680
axed than it was. Maybe your face is more relaxed.

2232
08:25:16.360 --> 08:25:21.240
I would say, my entire face is not more relaxed us.

2233
08:25:32.599 --> 08:25:38.360
So we're going to focus now on your shoulders again,

2234
08:25:38.639 --> 08:25:44.759
just like before. Just tell your shoulders you can't do them. Inally,

2235
08:25:44.919 --> 08:25:48.840
you can do your shoulder and that shoulder. I just

2236
08:25:49.000 --> 08:25:53.720
did do both at the same time. Just tell your

2237
08:25:53.840 --> 08:25:58.560
shoulders actually focus on them in your mind. Focus on

2238
08:25:58.680 --> 08:26:03.639
that how they feel. Maybe you can see them in

2239
08:26:03.759 --> 08:26:51.520
your white eye. Just tell your shoulders to relax. Its

2240
08:26:51.639 --> 08:27:07.639
nice as they were ash, but I didn't notice, especially

2241
08:27:07.720 --> 08:27:14.119
with my bank, is the connection between the different parts,

2242
08:27:15.680 --> 08:27:25.840
the bank and shoulders, the neck being all connected. Being

2243
08:27:26.000 --> 08:27:32.479
such a large part of your body, it's always hard

2244
08:27:32.560 --> 08:27:41.000
to separate them from each other. My lower bank is

2245
08:27:41.080 --> 08:27:42.919
starting to relax on the same.

2246
08:27:48.919 --> 08:27:49.799
Maybe you're going.

2247
08:27:49.680 --> 08:27:55.720
Too slow, and that could be an issue because we

2248
08:27:55.880 --> 08:28:01.880
all go at different speeds. And the idea of the

2249
08:28:01.959 --> 08:28:04.799
beginning that this recording was for you to be able

2250
08:28:04.840 --> 08:28:20.639
to just say to yourself, relax without focusing on any

2251
08:28:20.880 --> 08:28:26.279
particular part of your body. Because when you know that,

2252
08:28:27.200 --> 08:28:39.360
telling your hands to relax and your head relax, me

2253
08:28:39.520 --> 08:28:46.799
tell your eyelids, your eyes and muscles around your eyes,

2254
08:28:48.240 --> 08:29:02.119
your eyebrows to relax and they relax. He tell the

2255
08:29:02.799 --> 08:29:30.599
back of your neck relaxes. Until your up back legs

2256
08:29:40.319 --> 08:29:41.599
and then relaxes.

2257
08:29:49.319 --> 08:29:51.279
You tell your shoulders.

2258
08:29:52.959 --> 08:30:04.799
Legs mm hmm, they relaxed.

2259
08:30:28.439 --> 08:30:33.360
I told your hands to relax, they relaxed, they continued

2260
08:30:35.159 --> 08:30:47.240
to relax. You told your eyelids, the muscles around your eyes,

2261
08:30:48.200 --> 08:30:53.200
and your eyebrows to relax. They relaxed.

2262
08:31:06.520 --> 08:31:09.919
When you told the back of your neck, but you

2263
08:31:10.000 --> 08:31:10.680
saw the back.

2264
08:31:10.560 --> 08:31:11.240
Of your neck.

2265
08:31:15.040 --> 08:31:26.680
Told it to relax and relaxed and continued to relax.

2266
08:31:34.840 --> 08:31:37.159
When you told your upper back.

2267
08:31:40.479 --> 08:31:57.159
To relax, be relaxed and continued to relax. That's what

2268
08:31:57.360 --> 08:32:03.200
your shoulders m Until your shoulders to relax, and your

2269
08:32:06.000 --> 08:32:15.080
shoulders relaxed and get relax.

2270
08:32:20.759 --> 08:32:25.680
And it's not just that, it's.

2271
08:32:28.400 --> 08:32:32.799
That the rest of your body is also been listening

2272
08:32:34.520 --> 08:32:40.560
and their relaxation has been spread in So from your eyes,

2273
08:32:40.919 --> 08:32:49.200
the relaxation spread your forehead, round your face, into your skin,

2274
08:32:50.400 --> 08:33:02.560
into your jaw. HM to the front sides of the

2275
08:33:02.759 --> 08:33:16.240
nag with down chest and start relaxed hands and shoulders.

2276
08:33:18.240 --> 08:33:22.840
It up through your arms, relaxing.

2277
08:33:24.439 --> 08:33:42.639
From arms up arms, elberts your wists. Let's go lower pain.

2278
08:33:46.000 --> 08:33:48.319
Hicks, but exploy.

2279
08:33:50.520 --> 08:33:51.520
Just start to.

2280
08:33:51.680 --> 08:34:06.240
Relax with te comfort spreading through your hair way down

2281
08:34:07.319 --> 08:34:16.720
your agrops, the tops of your feet, the sight of

2282
08:34:16.799 --> 08:34:30.119
your face, the bottoms of your face, relaxing your times

2283
08:34:33.919 --> 08:34:58.720
each time Rex, and that's your body relaxes more.

2284
08:34:59.240 --> 08:35:00.119
You Why it.

2285
08:35:01.759 --> 08:35:07.720
Comes slow.

2286
08:35:13.360 --> 08:35:13.959
Pace on.

2287
08:35:21.880 --> 08:35:23.439
A point where.

2288
08:35:25.319 --> 08:35:45.959
If cheese fell asleep, easy, he said, drift.

2289
08:35:46.360 --> 08:35:46.959
The way.

2290
08:35:51.759 --> 08:35:59.479
Because it's nothing you annoy in your mind, pray space

2291
08:36:08.360 --> 08:36:42.479
body continuous lines with that action be to me body.

2292
08:36:42.560 --> 08:36:57.880
You as the word he said to yourself lies state

2293
08:36:58.040 --> 08:37:06.080
I eat to focus just one pot, you can just focus.

2294
08:37:05.720 --> 08:37:18.080
On the entire body, saying how a word.

2295
08:37:22.080 --> 08:37:48.159
Whos there's those sensations of confident spreading throughout your body.

2296
08:37:53.599 --> 08:38:23.599
They say, you're call me and every to your boys.

2297
08:38:29.400 --> 08:38:30.799
Who we need to be.

2298
08:38:32.599 --> 08:39:44.319
Just to yourself safely starting down number twenty nineteen, eighteen, seventeen,

2299
08:39:57.959 --> 08:41:44.200
sixteen six four thirty two.

2300
08:42:11.000 --> 08:44:17.319
Us m.

2301
08:45:00.400 --> 08:46:10.279
Usus eight.

2302
08:48:51.720 --> 08:53:23.159
Hu us us usaid.

2303
08:53:03.159 --> 08:53:09.919
On, so.

2304
08:53:18.360 --> 08:53:34.840
Counting down from ten to one, ten nine eight, seven, six, five.

2305
08:53:36.880 --> 08:53:40.599
Four three.

2306
08:53:43.240 --> 08:53:55.279
Two one, And maybe that was a bit too quick

2307
08:53:55.880 --> 08:53:57.000
in order to relax.

2308
08:53:58.240 --> 08:53:58.919
Maybe it's a bit.

2309
08:53:58.919 --> 08:54:05.400
Too fast for you to notice the calming of your body,

2310
08:54:08.599 --> 08:54:13.159
maybe even a little bit of pressure there, Like you're

2311
08:54:13.240 --> 08:54:14.959
counting down from ten to one.

2312
08:54:15.040 --> 08:54:16.479
What do you expect me to do?

2313
08:54:16.759 --> 08:54:20.959
Man, expect me to just STI go with floppy just

2314
08:54:21.040 --> 08:54:30.439
because you're counting down to if you're trying again, but

2315
08:54:30.560 --> 08:54:36.439
this time, I'll go this slower this time, and you

2316
08:54:36.680 --> 08:54:41.959
focus on the whole of your body before we focus

2317
08:54:42.080 --> 08:54:50.720
on your legs. Just notice how your body does start

2318
08:54:52.560 --> 08:55:03.919
to feel more relaxed with every number that I count

2319
08:55:04.000 --> 08:56:37.040
down ten nine, eight, seven, six, five, four, three, two one.

2320
08:56:48.400 --> 08:56:54.080
I just notice how how you feel, generally, how your

2321
08:56:54.119 --> 08:57:09.000
body feels. It's not necessarily even about counting down from

2322
08:57:09.080 --> 08:57:16.759
ten to one. It's that space that you have, that.

2323
08:57:19.360 --> 08:57:20.759
Space between.

2324
08:57:25.919 --> 08:57:41.319
Being active physically or mentally, just sitting or lying down,

2325
08:57:42.000 --> 08:57:46.799
just being there, not doing anything, not saying anything, or

2326
08:57:47.599 --> 08:57:53.919
deeding to think about anything. So it opens up a space,

2327
08:57:54.880 --> 08:58:04.040
you know, a bit of a space, the gap. And

2328
08:58:04.159 --> 08:58:08.720
the more I camped down for the tental one, the

2329
08:58:08.799 --> 08:58:16.759
bigger that gap becomes. So there's that gap of calmness,

2330
08:58:18.240 --> 08:58:32.959
of comfort and relaxation. It's a nice feeling, yeah, And

2331
08:58:33.119 --> 08:58:42.720
it moves those stresses or discomforts physically or emotionally, moves

2332
08:58:43.040 --> 08:59:04.040
the way allows you to just slow down. Someone who

2333
08:59:04.159 --> 08:59:07.119
count a game from ten down to one and notice

2334
08:59:07.959 --> 08:59:16.880
that gap widening, the gap, and as it widens, it's

2335
08:59:16.919 --> 08:59:23.119
almost like the stress of attention falls into the gap.

2336
08:59:36.599 --> 09:00:19.560
It gives you that distance, that space. Now ten nine, eight, seven, six,

2337
09:00:32.319 --> 09:01:53.520
five four three two one. How did your body you feel?

2338
09:02:08.639 --> 09:02:12.319
Can you notice that? Do you feeling calmer?

2339
09:02:20.400 --> 09:02:21.680
Do you feeling.

2340
09:02:23.599 --> 09:02:51.040
More relaxed? As we now focus on your legs, just

2341
09:02:51.200 --> 09:03:12.560
your legs. You're just gonna start with focusing on your thighs.

2342
09:03:27.400 --> 09:03:31.680
Of course, it's not the most exciting thing to be doing,

2343
09:03:32.479 --> 09:03:38.840
because I'm sure like most of your body is not

2344
09:03:39.119 --> 09:03:51.520
not going on right now. Just focusing on the whole

2345
09:03:51.639 --> 09:03:58.000
of your thighs, the tops of your fighs, the sides

2346
09:03:58.200 --> 09:04:05.159
of your fires, the bottoms of your thighs, outer thighs,

2347
09:04:05.279 --> 09:04:10.360
and inner thighs, basically the whole of your thigh that

2348
09:04:10.599 --> 09:04:19.439
leads into your hip and it goes down to your

2349
09:04:21.520 --> 09:04:33.400
knee joints. Now, this is a big area. It's a

2350
09:04:33.520 --> 09:04:40.319
very heavy area. It's very strong, probably the strongest muscles

2351
09:04:40.400 --> 09:04:42.680
in your body or in your thighs.

2352
09:04:52.880 --> 09:04:53.759
But I don't think we.

2353
09:04:55.520 --> 09:05:08.080
Perhaps will give enough attention to our thighs. Perhaps we

2354
09:05:08.240 --> 09:05:18.840
don't they acknowledge how important our thighs are to our lives,

2355
09:05:30.360 --> 09:05:39.799
how much they actually do for us all through our lives.

2356
09:05:46.959 --> 09:05:52.799
And it may seems sound really weird, but I think

2357
09:05:52.919 --> 09:05:59.840
that all of our body parts, especially our thighs, needs

2358
09:06:00.080 --> 09:06:07.040
some TLC, a bit of love shown, a bit of

2359
09:06:13.559 --> 09:06:26.239
the acknowledgement, thank you, gratitude for what advice do for us.

2360
09:06:32.839 --> 09:06:35.599
And I know this may sound a bit strange.

2361
09:06:38.199 --> 09:06:41.279
Maybe you think, why am I Surely I should be

2362
09:06:41.319 --> 09:06:42.080
able in.

2363
09:06:42.160 --> 09:06:44.279
The garden hugging a tree or something.

2364
09:06:45.919 --> 09:06:51.199
Oh it's hard to set a.

2365
09:06:51.239 --> 09:06:52.559
Microphone up on a tree.

2366
09:06:53.599 --> 09:06:54.919
That's why I'm doing this indoors.

2367
09:06:54.959 --> 09:06:58.519
Otherwise I would be outside hugging a tree. Now I

2368
09:06:58.559 --> 09:07:07.559
can't see the television from the tree. You move down

2369
09:07:07.599 --> 09:07:12.360
to your knees, you gain such an important part.

2370
09:07:16.639 --> 09:07:17.760
And I think we.

2371
09:07:17.839 --> 09:07:25.239
Don't necessarily I'll speak for myself here, I don't necessarily

2372
09:07:25.360 --> 09:07:32.720
appreciate all that my needs do for me until I

2373
09:07:32.839 --> 09:07:36.480
have a problem with my knee. It's occasionally I favor

2374
09:07:38.000 --> 09:07:41.959
maybe i'll bash it, or it's aching for some reason.

2375
09:07:43.680 --> 09:07:49.879
It's then that I realize how much it does. You know,

2376
09:07:49.959 --> 09:07:55.919
the benefit of being able to use my legs without

2377
09:07:57.680 --> 09:08:04.919
any kind of physical discomfort is a beautiful thing. That's

2378
09:08:05.160 --> 09:08:13.559
possibly not appreciated until it's temporarily removed. You know, that's comfort.

2379
09:08:17.639 --> 09:08:22.279
But as you focus on your knees, regardless of how

2380
09:08:22.319 --> 09:08:29.800
your knees feel, you can have that sense of gratitude

2381
09:08:31.360 --> 09:08:33.959
and love to your needs for all that they do

2382
09:08:34.160 --> 09:08:47.160
for you. And you can still have that attention on

2383
09:08:47.319 --> 09:08:55.000
your thighs. Maybe notice how your thighs feel, Maybe notice that.

2384
09:08:55.279 --> 09:08:56.680
They are.

2385
09:08:58.360 --> 09:09:14.760
Relaxing more deeply as you focus now on the bottoms

2386
09:09:14.760 --> 09:09:19.760
of your legs shines and your calf muscles, the bones

2387
09:09:20.800 --> 09:09:27.400
between your knees and your feet incorporates, and the course

2388
09:09:27.519 --> 09:09:31.599
your ankles so important.

2389
09:09:37.040 --> 09:09:37.959
Can anyone that's.

2390
09:09:37.919 --> 09:09:42.480
Hat even like the slightest spray of an ankle?

2391
09:09:43.440 --> 09:09:44.559
Who knows how.

2392
09:09:46.080 --> 09:09:56.160
How much we take our end course for granted. And

2393
09:09:56.279 --> 09:09:58.599
it's kind of strange in a way when you think that.

2394
09:10:01.120 --> 09:10:05.080
You know, logically, our wrists are a lot thinner than

2395
09:10:05.239 --> 09:10:09.319
the rest of our arms, which is okay, it doesn't

2396
09:10:09.839 --> 09:10:12.879
I can't see any problem with that, you know, just

2397
09:10:13.000 --> 09:10:20.680
picking stuff up by our ankles so much thinner than

2398
09:10:20.720 --> 09:10:29.800
the rest of our legs, and from a physics perspective

2399
09:10:31.040 --> 09:10:35.239
or logical even it doesn't really make sense that all

2400
09:10:35.360 --> 09:10:44.080
this weight will ultimately be resting on your ankles then

2401
09:10:44.199 --> 09:10:57.360
leading to your feet. That thin area, thin bone. Yeah,

2402
09:10:57.400 --> 09:11:03.120
it does so much great work. Supports us, supports our

2403
09:11:03.239 --> 09:11:15.000
body for a lifetime, helps us to balance, It helps

2404
09:11:15.040 --> 09:11:27.680
you to get around and be mobile. And there's the

2405
09:11:27.800 --> 09:11:35.959
calf muscles. Of course, when I was younger, I couldn't

2406
09:11:35.959 --> 09:11:41.360
see the point in calf muscles. Didn't seem to do anything. Okay,

2407
09:11:42.440 --> 09:11:45.160
if I walked around on tiptoes, then my.

2408
09:11:45.279 --> 09:11:49.400
Calf muscles get some work. But of course that's not true.

2409
09:11:49.559 --> 09:11:53.720
The calf muscles are being used whenever we use their

2410
09:11:53.800 --> 09:12:04.760
legs and shins there to protect.

2411
09:12:06.680 --> 09:12:07.879
You'll know, the legs.

2412
09:12:11.919 --> 09:12:16.680
Shaped in a way almost as a protector, with the

2413
09:12:16.760 --> 09:12:28.319
bone leading of course to your ankles.

2414
09:12:31.160 --> 09:12:31.839
And your feet.

2415
09:12:36.599 --> 09:12:38.559
I'm not going to focus on your feet. We're just

2416
09:12:38.639 --> 09:12:44.800
going to focus on the legs. And I realize, and

2417
09:12:44.919 --> 09:12:47.080
now that I've mentioned your feet, you've got to be

2418
09:12:48.120 --> 09:12:52.040
focusing on them anyway, So maybe I should focus.

2419
09:12:51.760 --> 09:12:52.839
On your feet a little bit.

2420
09:12:56.839 --> 09:13:01.279
You can have them in your awareness the same as

2421
09:13:01.360 --> 09:13:05.720
you have your thighs in your awareness. Even though we

2422
09:13:05.839 --> 09:13:09.839
haven't been focusing on your thighs for a few minutes,

2423
09:13:11.559 --> 09:13:22.400
and we're focusing on your angles. There's still that sensation

2424
09:13:22.680 --> 09:13:38.000
of comfort in your thighs, and there's that moment of

2425
09:13:38.400 --> 09:13:47.800
energy because the thighs hold lots of different sensations. Of course,

2426
09:13:47.879 --> 09:13:52.440
there's the muscles and the big strong muscles that we

2427
09:13:52.599 --> 09:14:06.080
have in our thighs. But the skin on the outside

2428
09:14:06.120 --> 09:14:10.959
of the thighs, as in the outside of all of

2429
09:14:11.040 --> 09:14:19.760
our body, it can be very sensitive, sensitive to the touch,

2430
09:14:22.519 --> 09:14:35.839
sensitive to temperature. And inside your thighs the bones, there's

2431
09:14:36.879 --> 09:14:41.720
the muscle, there's the blood, vessels, the arch trees, to

2432
09:14:41.919 --> 09:14:49.839
all this stuff in the side of thighs. I guess

2433
09:14:49.919 --> 09:14:52.319
sometimes it'd be nice.

2434
09:14:52.080 --> 09:14:53.239
If you could actually put.

2435
09:14:53.120 --> 09:15:00.519
Your fingers inside your thighs and message. So if you

2436
09:15:00.559 --> 09:15:02.959
can message on the outside.

2437
09:15:02.440 --> 09:15:05.639
Of course, but to be able to get deep into.

2438
09:15:05.480 --> 09:15:10.919
The muscles, to be able to just massage inside your thighs,

2439
09:15:11.800 --> 09:15:20.360
message in the bones of your leg, massage with the

2440
09:15:20.519 --> 09:15:26.680
veins and just gently healing the thighs.

2441
09:15:30.760 --> 09:15:32.160
You can move down.

2442
09:15:34.000 --> 09:15:39.000
Message and inside your knees, some message in those bones,

2443
09:15:40.040 --> 09:15:45.440
but with healing fingertips, spreading the healing.

2444
09:15:45.319 --> 09:15:49.879
Energy deep into the choice your knees.

2445
09:15:55.400 --> 09:15:59.239
Of course, there's the back of your need and the

2446
09:15:59.400 --> 09:16:06.360
inside crease where your me is. It's a really sensitive area.

2447
09:16:08.360 --> 09:16:13.040
Really that's very nice when you stroke it. That might

2448
09:16:13.160 --> 09:16:15.559
be because it's an area that's not.

2449
09:16:15.760 --> 09:16:17.279
Really touched very often.

2450
09:16:19.319 --> 09:16:23.680
It's almost like a hidden part, a crease.

2451
09:16:25.480 --> 09:16:26.199
In your legs.

2452
09:16:26.279 --> 09:16:27.279
It's almost.

2453
09:16:29.040 --> 09:16:29.959
It's like a part that.

2454
09:16:31.720 --> 09:16:43.319
Has a sensitivity, which is a little bit different. Of course, it's.

2455
09:16:43.319 --> 09:16:55.800
Protected by your legs, so you can imagine putting a fingers.

2456
09:16:55.400 --> 09:16:58.160
Into that crease on your legs.

2457
09:17:03.680 --> 09:17:07.760
Fool between your legs, you can just message.

2458
09:17:07.319 --> 09:17:11.319
With your fingertips, your fingertips.

2459
09:17:10.800 --> 09:17:21.319
Coming inside, massage in the muscle tissue. You can of

2460
09:17:21.440 --> 09:17:24.519
course feel the bones.

2461
09:17:24.440 --> 09:17:36.360
Of your knees heading through your fingertips. And then if

2462
09:17:36.400 --> 09:17:37.360
you go down.

2463
09:17:40.000 --> 09:17:42.959
To half muscles, and that's the part I'd like to

2464
09:17:43.000 --> 09:17:48.400
be able to really put my fingertips thin inside my

2465
09:17:48.599 --> 09:17:57.720
half muscles, massage in every single tissue of the muscle.

2466
09:17:58.879 --> 09:18:01.319
Healing three parts.

2467
09:18:06.680 --> 09:18:09.319
And then doing the same for my shins.

2468
09:18:11.959 --> 09:18:20.199
As argy. Generally stroking the bones, generally stroking them, healing

2469
09:18:20.519 --> 09:18:27.760
the loving way, because they deserve to be treated as

2470
09:18:27.839 --> 09:18:31.919
the precious bones that they are. The legs are so

2471
09:18:32.160 --> 09:18:35.680
precious as in all the other parts of our body

2472
09:18:38.160 --> 09:18:40.680
and more precious of amyture.

2473
09:18:42.639 --> 09:18:43.319
On the planet.

2474
09:18:51.760 --> 09:18:55.400
When you start to think about.

2475
09:18:58.480 --> 09:19:07.319
The legs in this way, you can change your perspective.

2476
09:19:10.239 --> 09:19:11.080
Might sound.

2477
09:19:14.400 --> 09:19:19.639
It's silly to start with the idea of heaven love

2478
09:19:20.279 --> 09:19:24.319
your ls, show an appreciation.

2479
09:19:25.639 --> 09:19:26.319
Your fighs.

2480
09:19:29.080 --> 09:19:33.080
Wants me to be able to put your hands in your.

2481
09:19:33.080 --> 09:19:39.480
Thighs, the message the muscles and the bones.

2482
09:19:41.559 --> 09:19:50.040
Do you get your fingers deep in there, releasing all attention, just.

2483
09:19:50.120 --> 09:19:50.919
To show.

2484
09:19:52.559 --> 09:19:59.839
How much you care about your les, how much you

2485
09:20:00.559 --> 09:20:08.559
for what your legs do for you regularly, your means,

2486
09:20:08.839 --> 09:20:11.839
your calls your ankles.

2487
09:20:16.160 --> 09:20:23.760
The strength of your ankles, considering how thin they are

2488
09:20:24.000 --> 09:20:31.760
compared to the rest of your legs, especially your thighs. Yeah,

2489
09:20:31.839 --> 09:20:43.919
they're so strong, so flexible, absolutely amazing things. Your ankles

2490
09:20:44.239 --> 09:20:53.360
are truly a gift because of what they do for you,

2491
09:20:58.839 --> 09:21:05.800
supporting that weight, regardless that how what weight you are,

2492
09:21:07.000 --> 09:21:12.519
even if you only ate stony, still not weight for

2493
09:21:12.680 --> 09:21:14.160
these little ankles.

2494
09:21:17.720 --> 09:21:20.120
Now I'm a lot heavier than eat stone.

2495
09:21:21.400 --> 09:21:22.000
Double back.

2496
09:21:25.519 --> 09:21:34.559
Yet my ankles support my body all the time, whether

2497
09:21:34.599 --> 09:21:38.000
they do give off a side of relief to sit down.

2498
09:21:40.319 --> 09:21:41.680
That's what I've got.

2499
09:21:41.720 --> 09:21:42.680
My whole legs, though.

2500
09:21:46.120 --> 09:21:51.559
My feet feels go my own my toes clap.

2501
09:21:52.760 --> 09:21:53.480
I'm so happy.

2502
09:22:13.279 --> 09:22:14.279
Your legs.

2503
09:22:15.839 --> 09:22:23.680
Really are amazing. I don't have to talk about Talking

2504
09:22:23.680 --> 09:22:29.440
about your legs is probably possibly one of the most things,

2505
09:22:30.000 --> 09:22:34.559
the most buying things I've ever heard anyone say. Possibly

2506
09:22:37.480 --> 09:22:38.440
I'm by you or not.

2507
09:22:40.080 --> 09:22:41.559
Everything I said is true.

2508
09:22:44.080 --> 09:22:58.879
Your legs are amazing. Your legs deserve not just respect,

2509
09:23:04.519 --> 09:23:06.519
but they deserve to relax.

2510
09:23:07.879 --> 09:23:08.239
Deeply.

2511
09:23:15.559 --> 09:23:18.879
They deserve to take some time out of the day

2512
09:23:21.080 --> 09:23:58.080
to just lego completely relas really can relax because the

2513
09:23:58.199 --> 09:24:05.120
legs ares such a nice, very important part in your body,

2514
09:24:06.400 --> 09:24:07.639
and your relaction.

2515
09:24:07.480 --> 09:24:10.400
Makes the rest of your body also.

2516
09:24:11.319 --> 09:24:20.040
Naturally follows in that journey of comfort.

2517
09:24:28.199 --> 09:24:33.480
I feel it in my hips. My hips feel really loose,

2518
09:24:36.760 --> 09:24:37.559
and also.

2519
09:24:37.480 --> 09:24:38.599
My light back as well.

2520
09:24:40.639 --> 09:24:46.360
My er back really feels it feels stretched, even though

2521
09:24:46.400 --> 09:24:50.040
I'm just sitting in a chair and it's nice stretching

2522
09:24:52.720 --> 09:24:55.919
as far as I'm aware of I'm doing. It's almost

2523
09:24:55.919 --> 09:24:59.680
as if the muscles are just relaxed so much that

2524
09:24:59.800 --> 09:25:06.879
the is a natural stretch. As at tension has reduced

2525
09:25:08.279 --> 09:25:27.800
a lot and a now they kept down from ten

2526
09:25:28.040 --> 09:25:40.000
thousand one, and you can continue to fill wonderfully relaxed.

2527
09:25:43.360 --> 09:26:02.639
Ten nine, eight, seven, six, five.

2528
09:26:07.000 --> 09:26:11.199
Four three.

2529
09:26:15.040 --> 09:26:38.239
Joh one. Really, I'm just gonna countdown from five down

2530
09:26:38.319 --> 09:26:42.919
to one, and there's a countdown. You just focus on

2531
09:26:43.400 --> 09:26:51.879
the numbers, just the numbers counting down, and notice how

2532
09:26:53.040 --> 09:26:54.040
you feel.

2533
09:26:56.360 --> 09:26:57.559
In this moment.

2534
09:26:59.000 --> 09:27:01.000
As you hear the number is counting down.

2535
09:27:02.040 --> 09:27:14.559
Knowing that most numbers counting down represent you feeling calmer.

2536
09:27:15.879 --> 09:27:21.279
We're just in your body but also relaxing your mind.

2537
09:27:24.120 --> 09:27:28.360
I'll just notice how you feel. There's nothing to do,

2538
09:27:29.519 --> 09:27:33.400
it's nothing to say, it's nothing to think about.

2539
09:27:36.480 --> 09:27:37.760
Starting with.

2540
09:27:39.239 --> 09:27:40.120
Number five.

2541
09:27:48.639 --> 09:27:58.959
Four three.

2542
09:28:09.239 --> 09:28:15.839
Two, Why.

2543
09:28:25.239 --> 09:28:31.559
Did you notice the gradual.

2544
09:28:33.800 --> 09:28:34.360
Letting go.

2545
09:28:36.680 --> 09:28:43.680
With the tension and your body? It may also begin

2546
09:28:43.959 --> 09:28:49.959
to notice and be aware of how your mind is

2547
09:28:51.040 --> 09:28:54.080
starting to slow down.

2548
09:28:56.599 --> 09:29:02.919
This is just a natural thing that happened. It's not

2549
09:29:03.160 --> 09:29:07.319
really a special procedure. It's just natural.

2550
09:29:07.440 --> 09:29:13.800
Because it's your body relaxes, your mind also starts to relax,

2551
09:29:15.400 --> 09:29:19.080
and the more your mind relaxes, the more your body relaxes.

2552
09:29:19.160 --> 09:29:21.440
It's just a continuous.

2553
09:29:21.760 --> 09:29:32.839
Circle of relaxation and is that calmness that comes from

2554
09:29:34.839 --> 09:29:36.000
relative quietness.

2555
09:29:37.919 --> 09:29:43.519
Even even if this background sounds either your side online,

2556
09:29:45.239 --> 09:29:49.160
it's still gan to be quite calm.

2557
09:29:50.879 --> 09:29:53.519
You know, you haven't got the television on. There's no

2558
09:29:53.839 --> 09:29:57.160
music in the background unless.

2559
09:29:56.839 --> 09:29:59.160
You're listening to we called the Wit music. Of course,

2560
09:30:04.040 --> 09:30:06.199
you're very likely not going to be sitting in a

2561
09:30:06.319 --> 09:30:11.160
room of other people. Of course you might keep Generally,

2562
09:30:11.239 --> 09:30:14.480
it's more idea if you can do this on your own,

2563
09:30:16.199 --> 09:30:26.599
so no distractions, and when you stop thinking about stuff.

2564
09:30:32.839 --> 09:30:34.440
Relaxation.

2565
09:30:35.639 --> 09:30:47.680
Automatically rises a sense of comfort, it starts to grow, and.

2566
09:30:49.519 --> 09:30:59.160
Without trying to build it up into something fantastical, something magical,

2567
09:31:01.319 --> 09:31:06.800
this is just a natural process, something.

2568
09:31:06.559 --> 09:31:08.760
That's easy.

2569
09:31:10.800 --> 09:31:18.680
To accomplish. In fact, it's almost a sense of relaxing

2570
09:31:19.519 --> 09:31:22.120
completely happens.

2571
09:31:21.839 --> 09:31:26.599
Really when you put no effort into it. It's not

2572
09:31:26.760 --> 09:31:28.319
something that you can really.

2573
09:31:28.400 --> 09:31:40.720
Force, something that happens naturally. And parts of the process

2574
09:31:41.120 --> 09:31:52.360
of this recording and others is simply to allow you

2575
09:31:54.720 --> 09:32:02.040
to take advantage of this space this time.

2576
09:32:05.000 --> 09:32:05.599
It's just.

2577
09:32:09.760 --> 09:32:21.040
Letl to just be here, to be in chef with

2578
09:32:21.239 --> 09:32:28.720
how you feel, yet with.

2579
09:32:29.440 --> 09:32:35.360
The intention of wanting to relax.

2580
09:32:35.000 --> 09:32:46.360
Deeply and maybe even to fall asleep, depending on what

2581
09:32:46.519 --> 09:32:50.639
it is that you wish for yourself.

2582
09:32:51.879 --> 09:32:52.680
In this moment.

2583
09:32:59.639 --> 09:33:09.199
As no relaxing is the majority of the process of

2584
09:33:09.360 --> 09:33:10.160
falling sleep.

2585
09:33:11.319 --> 09:33:15.040
The actual fall a sleep part is a tiny bit

2586
09:33:15.080 --> 09:33:31.120
at the end. The deeper, relaxed, you become easier. You find.

2587
09:33:32.319 --> 09:33:33.599
Yourself drifting.

2588
09:33:43.199 --> 09:33:49.800
You can also if you choose stay focused on my

2589
09:33:50.000 --> 09:33:55.559
voice and really enjoy.

2590
09:34:01.000 --> 09:34:02.639
The process.

2591
09:34:06.239 --> 09:34:19.319
Congratually you lack sin, each muscle.

2592
09:34:23.559 --> 09:34:24.599
In your body.

2593
09:34:29.360 --> 09:34:45.080
Effortlessly and just observing the sensation.

2594
09:34:50.279 --> 09:34:51.319
I letting go.

2595
09:34:57.720 --> 09:35:06.800
Completely this time account from six.

2596
09:35:07.879 --> 09:35:08.800
That's one.

2597
09:35:13.919 --> 09:35:17.120
Gumtus mid.

2598
09:35:19.279 --> 09:35:24.040
Go down each note.

2599
09:35:25.959 --> 09:35:27.919
If you hear me say.

2600
09:35:32.279 --> 09:35:42.919
Naturally the nos pas.

2601
09:35:48.879 --> 09:37:08.639
Six, five, three.

2602
09:37:29.959 --> 09:39:18.239
Stop stop.

2603
09:39:25.559 --> 09:39:50.040
Maybe so stopping absolutely six.

2604
09:39:54.839 --> 09:39:56.800
Step step

2605
09:40:04.599 --> 09:40:07.160
Ste