Aug. 4, 2025

(music) (10 hours) Whisper Monday | LMBYTS #1404 | Jason Newland | 4th August 2025

(music) (10 hours) Whisper Monday | LMBYTS #1404 | Jason Newland | 4th August 2025
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WEBVTT

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Hello, and welcome to Jason Land. My name is Jason Land.

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This is let Me Put you to Sleep. Whisper, ironically

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both my most popular recordings and my least popular recordings.

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Yeah, hello, hello, hello, hello, hello, yeah, m.

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See this is Whisper Monday. Yes, Monday again, Monday. You

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don't have come around quickly. So I'd just like to

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say a big thank you to all the well wishes.

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On my Facebook page.

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Thank you, and.

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Also address a few moans about me doing the Whisper recordings.

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Just let you know this, these Whisper Mondays and Whisper

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Tuesdays and Whisper Wednesday is they're not replacing anything.

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It's an additional thing.

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So it's.

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I think it's I've been doing this.

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It's kind of the first thing in the morning I

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wake up, I don't we we and I make a

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recording now because of the time, Whispering is the only

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time really that I can do any kind of whisper.

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Stuff, And.

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When I do wake up in the morning, I'm kind

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of like a different person to how I am later

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in the day. I was thinking about this before I

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made the recording, and I'm sure how to explain it. Really,

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I can't believe my voice gets croaky when I'm whispering.

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Really Okay, I can't do it again.

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But I suppose this is just.

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I don't know.

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I don't know if I'm going to.

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Do these regularly. I just happened to have done one

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for a few days in a row. But my intention

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is to get back to a degree of normality.

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And do the.

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Let me put you to sleep recordings like I was doing.

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Them, you know, Monday's boring Objects, Trivia, Tuesday QA, Friday,

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Saturday Summary, maybe even Sunday's papers. Maybe we shall st

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see how things go today.

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Over the last few weeks, I kind of.

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Yeah, my my consistency.

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Lacked someone.

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And didn't.

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I mean, I still have made recordings during this period,

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but there's being periods of time where I didn't do anything,

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and I'm kind of surprised that.

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I'm still making recordings right now.

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But I seem to want to do it, so I.

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Go go.

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I had a strange dream last night that I was

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seeing this in his situation where everybody was related to me,

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and I was trying to comfort.

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A female.

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Uh relative, I don't know, sister or whatever, and none

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of it made sense, not really there was a speed boat.

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There was a bloke.

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The man I don't know who.

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He was.

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Just trying to remember pets of the dream. I think

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my downstairs neighbor just farted really loudly. Honestly, I just said,

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like a big vibration, like a little drop in himself.

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That's funny, brilliant.

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Say hm.

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The weekend was a bit boring, to be honest. There's

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no boxing, I know, nothing really, just went a bit

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early both nights. I think it was a bit by

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eight o'clock both Friday and no Saturday. Friday Saturday and

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Sunday night. It's a no lot going on. Yesterday I

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did a recording on grief and I was called in

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this recording as you do. It was in the afternoon,

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and all I could hear was screaming in the garden,

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just shouting and screaming kids and adults. Like I was

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getting mildly wound up. I don't ask for much, just

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a little bit of peace, just especially when I'm making

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a recording. So I stopped talking in a club and

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I moved or what pretty much all of my books

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for my bookcase at three bookcases, and I moved them

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onto the window sill and pretty much filled up most

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of the gap where the window is, and it seemed

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to be it's done quite a good job of soundproofing

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the room from the screaming kids. It's like, wow, it

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seems to be an overkill though, to be fair, because

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I'm looking at at it, it's just like it looks

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a bit missy. It looks like a modern piece of art,

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something you might have seen in.

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An art gallery.

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We know what artist.

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It's weird, but it's definitely I mean, it's quiet now anyway.

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I mean, if you listen to the beginning of yesterday's recording,

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the Grief one, you can actually squeaky screaming over there,

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and it's just too loud.

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It's just too inf.

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For me, it's just a little bit too loud, and

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it's constant conscious and it's yeah, I know I'm moaning,

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but it is a little bit too much sometimes and

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make make that my voice.

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Really.

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Making aking, making the recordings is something that.

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It's all I've got see anything that I do, and.

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It's so I need to be able to have that

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sense of quiet.

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Now.

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There is a way around it, and I'm thinking about

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working my way in that way is to keep my

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table out.

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Of the storage room.

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But any other side, the other side of the Yeah,

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but at the other side of the room, and then

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start using the other microphoney gang because that doesn't pick

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up so much sound from outside, so I might do

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that instead.

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I don't know, I'm not sure.

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I'm just trying to get.

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In touch with how I feel.

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I feel okay, Yeah, I'm all right.

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I feel all right, Yeah, not much going on. Wis

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feeling dope? Be strained? I got them.

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Closed feeling properly, that would be hungry.

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I'm still trying to remember that dream not come remember No,

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it's gone good.

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To mad.

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I was a lovely restless last night.

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To start with.

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M hmm, I.

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Can't quite easily just walk back to sleep, which just

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shows there's not much going on inside of my brain

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right now.

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No change that the right right right.

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Then, He's been good. It's the fast asleep on the bed.

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Take quite not to wake him up. Once he's gone,

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he's gone, like really it's a very deep sleep. But

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once he's falls asleep. Oh, it just reminds me. There's

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been times when I've kind of tried to wake him up,

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just like playing, you know, clicking my fingers and doing

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a little dance or nothing. It reminds me there was

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a TV that answered it's a movie.

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Called What About Bob?

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With Oh, what's his name? It's the the actor that

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was in Groundhog Day, Bill Murray?

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What About Bob?

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So he's ifunk correct. He's a psychiatric patient and he

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goes and visits his psychiatrist, who is Richard Dreyfus. It

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has a lot of information.

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That's in my head and he stays over, I might

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get I might have this wrong. There's this one scene

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where Richard Dracus is trying.

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To wake him up and he's yelling, he's.

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Passion, symbols together, drums, you know, all kinds of things. Nothing,

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nothing's waking.

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Bob or Bill Murray.

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And he's doing this for like a few minutes, and

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there's a whole scared really where he's showing him different

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ways trying to wake up Bob.

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And at the end of it, I was lying there.

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And his alarm clock goes off D D D did

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and he just wakes up, yawns that says good morning.

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It's very funny. I've printed, really haven't I if you

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haven't seen it. But it's an old movie from probably

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in the nineties and so on. He said, a wild

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back minor be the eighties. What about Bob It's called

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Richard dra Fills and Bill Murray.

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Yeah, it was good.

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I was another scene. It's a different movie, but there's

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a couple.

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Of I just remember.

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Rewinding the videotape because the comedy clip called me off

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guard and made me laugh so hard that I had

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to go back and rewatch it.

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That was one of those one. That's one clip I kept.

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Rewinding because it was so funny. And the second one.

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Another one was Gene Wilder. Jeene Wilder was in his

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movie and he's standing outside the door with this big

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mentioned house thing and this lady kisses him on the lips,

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and Gene Wilder looks disgusted and he rubs his lips,

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screams and runs away. It's very funny.

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I just I just found hilarious.

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I remember rewinding that because he caught me off guard.

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That did not expect that. As Jeane Wilder was. I

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think he's one of the greatest comedy actors.

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A something.

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They say funny bones. He had it so funny. It

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was that obliviousness.

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Almost, that look in his eyes like wasn't quite sure

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what was going on around him. But I think people

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like him.

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If you love his movies, his comedy movies, possibly avoid

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watching any interviews that he did because he wasn't the person.

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He was.

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Very serious, and you know he wasn't. I know, he

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obviously he lost that person because he's an actor, but

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I quite like the idea of him being that person.

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Just you know, if you see Jim Carrey being interviewed,

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he's all serious these days. But then you get some

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some entertainers or comedy.

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Actors, and.

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They liked to I don't know, they're just naturally funny, if.

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That makes sense.

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I made a few comedians like that, some that were

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just really funny people offen on stage.

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I don't think I.

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Ever saw any of the really funny ones make it successfully.

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But the ones that were funny off stage, it's it's

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almost which is quite strange. But the ones that were

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really funny on the stage were just, I don't know,

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trying to explain it. They weren't like that when they

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were off off the stage. I suppose I could double identity.

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Perhaps.

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I suppose also those comedians that are successful when they're

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doing the clubs and there, you know, doing the different

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comedy clubs. They're probably tired of being funny and they

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need a break from it, especially if they do maybe two, three,

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maybe four kicks in one night at the weekend. The

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probably last thing they want to do is tell jokes

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when they're not on stage. Yeah, although I did get

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a lift with Ricky Crow for once.

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This is before I knew.

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Who he was, and he did his character Buller the

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whole way. So he lived in a sports Girl from

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the comedy club, probably about nineteen four and maybe ninety five,

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and he gave me a lived to Stratford.

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I don't know where he lived. I think he lived.

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In Bow or Canning Town or something like that. And

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I didn't realize it was I've not seen his act.

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And there was the Buller where he plays his character

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called and he did that the whole journey. It was

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very funny, but he was just player, you know, a character.

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I think my.

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Favorite comedy character now is Alan Bartridge. I've decided. I've

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made my decision, and Alan Bardridge is just so funny,

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all annoyances, and I guess they haven't followed him for decades,

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seeing the way the character's developed. It's so good. Now,

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I don't know how well known Alan Bartridge is outside

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of the UK.

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And I don't know how I don't know.

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I don't know how understandable the character would be, because

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it's the character's funny on different levels. It's funny in itself,

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but also it's kind of made fun of a lot

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of I'm just I suppose the radio DJs that then

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went on to TV and did chat shows and stuff

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like that. He's got some of those mannerisms, and yeah, it's.

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Such a great character.

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Pre certain that Steve Coogan, who is the actor who

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plays Alan Bartridge, probably gets completely fed up we're doing

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that character at times and wishes that one of his

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other characters was as popular.

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But he's.

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His audience has grown up.

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With him and he can keep that character. And he

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was he'd probably been about sixty now, maybe late fifties.

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He's older than me, just probably not by much, maybe

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five years since he had let's say sixty, so he

250
00:32:22.960 --> 00:32:25.640
might be able to do that character for another twenty years.

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00:32:27.799 --> 00:32:32.519
And dear, one of my favorite roles that Steve.

252
00:32:32.319 --> 00:32:33.160
Kirgan was in.

253
00:32:35.599 --> 00:32:44.519
Was when he did Laura Lenardi Laura what was it called?

254
00:32:44.880 --> 00:32:48.200
I can't remember the name of the movie. I think

255
00:32:48.240 --> 00:33:00.680
it might just been their first names, Stanham, Lawrence, Oliver,

256
00:33:00.960 --> 00:33:05.880
Stan and Oliver. I think it was, yeah, Stan and

257
00:33:05.960 --> 00:33:09.119
Oliver and Steve.

258
00:33:09.000 --> 00:33:10.440
Cooking played.

259
00:33:15.240 --> 00:33:20.319
The skinny one, Laura and HARDI HARDI was the biggest

260
00:33:20.319 --> 00:33:28.480
one on the Laurel Stan Lowers. He played Stan. He

261
00:33:28.559 --> 00:33:31.839
even had his eyes. I mean, he's always had his eyes,

262
00:33:35.559 --> 00:33:38.039
but that was strange because he had the same eyes.

263
00:33:38.160 --> 00:33:47.759
He has the same eyes as Stan Laurel, which makes

264
00:33:47.799 --> 00:33:54.680
me think that he possibly wanted to play that character,

265
00:33:55.200 --> 00:34:02.000
that role plays Stan Laurel for a long time because

266
00:34:02.000 --> 00:34:08.599
he knew he looked like him. That was a really

267
00:34:08.639 --> 00:34:18.159
good movie as well. It's really just about their relationship,

268
00:34:19.119 --> 00:34:27.639
their friendship and you know, kind of be the last

269
00:34:27.679 --> 00:34:44.519
part of their lives together. I suppose Stan Laurel was

270
00:34:44.559 --> 00:34:49.039
a little bit a little bit like Benny Hill is.

271
00:34:51.280 --> 00:34:58.519
His life was about working and in the same way

272
00:34:58.599 --> 00:35:05.119
that Benny Hill used to. He used to write jokes

273
00:35:05.199 --> 00:35:08.880
when he was home, even though he was on television anymore.

274
00:35:10.400 --> 00:35:13.639
The thing is now not being on television wouldn't have

275
00:35:13.679 --> 00:35:17.000
made a difference to him because he could have just

276
00:35:17.079 --> 00:35:21.599
done his own YouTube channel into his own stuff, and

277
00:35:21.679 --> 00:35:26.000
he wouldn't have needed he wouldn't have been restricted by television.

278
00:35:30.719 --> 00:35:34.280
Plus he was wealthy, and he was popular in America,

279
00:35:36.559 --> 00:35:39.000
which makes me wonder why didn't America give him a

280
00:35:39.039 --> 00:35:56.119
TV show. Be he used to be writing jokes all

281
00:35:56.159 --> 00:36:02.280
the time, and I think and Laurel was the same.

282
00:36:03.760 --> 00:36:10.639
I was writing, it's a bit chilly in here today,

283
00:36:11.760 --> 00:36:14.679
A little bit chilly, might cho that window is open.

284
00:36:15.719 --> 00:36:17.880
That's open the window because it was stuff here with

285
00:36:18.000 --> 00:36:19.559
all those books in a way.

286
00:36:21.199 --> 00:36:26.400
Which is weird. I wouldn't afford it made too much difference,

287
00:36:26.480 --> 00:36:29.039
but I guess some of.

288
00:36:29.079 --> 00:36:38.920
The years getting through even window windows are closed. Yeah,

289
00:36:38.960 --> 00:36:42.000
I'm not sure what to do about those books being there,

290
00:36:44.280 --> 00:36:47.320
A little bit concerned that if one falced theo at

291
00:36:47.519 --> 00:36:53.639
fault and it's a lot of books, like a heavy

292
00:36:53.719 --> 00:37:03.599
load of books, that's probably other so probably doesn't weigh

293
00:37:03.599 --> 00:37:05.480
as much as me, but maybe it does.

294
00:37:06.239 --> 00:37:06.960
I don't think so.

295
00:37:11.039 --> 00:37:12.239
Yeah, I wouldn't be able to.

296
00:37:12.960 --> 00:37:17.679
If you condense all those books into like a compact weight.

297
00:37:19.800 --> 00:37:29.280
I'm not sure what struggle to lift it. I don't know,

298
00:37:30.760 --> 00:37:35.239
maybe not, But then I think some of the books

299
00:37:35.239 --> 00:37:41.599
are quite heavy, and there's I don't know two hundred books,

300
00:37:42.800 --> 00:37:48.800
maybe more so I try to count them one.

301
00:37:48.719 --> 00:37:56.679
Two, three, four or five, six, seven, eight, ninety, un twelve, thirteen, fourteen, fifteen, sixty,

302
00:37:59.000 --> 00:38:02.840
twenty one, twenty twenty, fee, twenty four, twenty five, twenty six,

303
00:38:02.960 --> 00:38:07.440
twenty seven, twenty eight, twenty nine, thirty, thirty one, thirty fine,

304
00:38:09.239 --> 00:38:13.199
thirty six, thirty seventh, thirty eight, eighty ninety, forty, forty one,

305
00:38:13.280 --> 00:38:15.800
forty forty thirty, forty four, forty five.

306
00:38:15.719 --> 00:38:20.039
Forty six, forty seven, forty eight, forty nine, fifty two,

307
00:38:20.159 --> 00:38:22.880
undifty fifty four six.

308
00:38:24.360 --> 00:38:45.400
Sixty one to probably two hundred and fifty. So I

309
00:38:45.440 --> 00:38:49.400
think my plan for today.

310
00:38:49.199 --> 00:38:54.079
Is just.

311
00:39:02.039 --> 00:39:17.800
Have some breakfast, have a cup of tea then aimed

312
00:39:17.840 --> 00:39:29.760
to Monday's boring objects, and maybe do the laicious recorded.

313
00:39:29.000 --> 00:39:32.079
As well later on.

314
00:39:41.719 --> 00:39:52.239
And outside of that, nothing on else, really, nothing really

315
00:39:52.320 --> 00:40:15.039
going on, so kind, thank you for listening. Remember to

316
00:40:15.079 --> 00:40:20.320
be kind to yourself, because you do deserve to be happy,

317
00:40:23.480 --> 00:40:34.320
bitch into it yourself. You deserve to feel safe, lots

318
00:40:34.360 --> 00:40:34.719
of love.

319
00:40:41.039 --> 00:40:41.400
Bye.

320
00:40:52.360 --> 00:41:06.960
Relax in the more deep and meaningful way, maybe in

321
00:41:07.000 --> 00:41:12.559
a way that can not just allow you to feel

322
00:41:13.920 --> 00:41:23.159
calmer now and throughout the time we've spend together here,

323
00:41:25.199 --> 00:41:30.880
not just relaxed at the end of the recording when

324
00:41:30.880 --> 00:41:37.559
it's finished and you can enjoy that sense of comfort

325
00:41:37.760 --> 00:41:52.639
and peace, but also I think it would be nice

326
00:41:52.760 --> 00:42:12.559
to have those feelings of relaxation continue for longer after

327
00:42:12.639 --> 00:42:23.199
the recording has ended, so that you can still benefit

328
00:42:26.079 --> 00:42:33.360
from listening to my voice, maybe in a few hours time,

329
00:42:35.280 --> 00:42:48.760
perhaps tomorrow, and then by listening regularly, especially if you

330
00:42:48.920 --> 00:42:53.599
find like some people do and myself as well. I

331
00:42:53.719 --> 00:43:00.480
sometimes I find one particular recording that really resonates with me,

332
00:43:04.840 --> 00:43:07.239
and I just listened to it over and over again

333
00:43:09.480 --> 00:43:22.519
every morning, every evening. There was this recording from We're

334
00:43:22.519 --> 00:43:27.239
going back to about nineteen ninety nine. It was it

335
00:43:27.280 --> 00:43:32.239
wasn't hypnosis, but it was a guided visualizations. It kind

336
00:43:32.280 --> 00:43:39.400
of was hypnosis, really and I managed to find it

337
00:43:39.480 --> 00:43:43.360
again and it still has the same effect on me.

338
00:43:45.960 --> 00:43:55.719
And part of it was the person's voice relaxed me.

339
00:44:00.079 --> 00:44:06.400
I was so peaceful, and I'd look forward to listening

340
00:44:06.920 --> 00:44:19.159
to her in the morning and in the evening. And

341
00:44:19.360 --> 00:44:28.480
I knew before even pressing the play button that since

342
00:44:28.559 --> 00:44:32.960
I've done that pressed the play button. This is in

343
00:44:33.039 --> 00:44:47.599
the days of CD players, press the play button. In fact,

344
00:44:47.599 --> 00:44:51.880
it might have even been a tape recorder. I'd lie

345
00:44:51.960 --> 00:45:03.079
down on the bed and then even without necessarily listening

346
00:45:04.800 --> 00:45:18.000
to her words, because I had to memorized. Really, it

347
00:45:18.119 --> 00:45:23.960
was as if my body knew exactly what to do,

348
00:45:28.719 --> 00:45:50.559
and the muscles just almost went into automatic relaxation, and

349
00:45:50.679 --> 00:46:04.679
I remember my mind would slow down. Now. Now, I

350
00:46:04.719 --> 00:46:10.960
was listening to this recording in the early days of

351
00:46:11.079 --> 00:46:21.800
learning hypnosis, and long before I ever made any videos

352
00:46:21.920 --> 00:46:26.599
or audio recordings myself, because I didn't start doing that

353
00:46:26.760 --> 00:46:41.239
till two thousand and six, I knew. I knew how

354
00:46:42.960 --> 00:46:56.719
helpful I found being able to just let go, to

355
00:46:56.840 --> 00:47:02.039
have that trust in the person that I'm listening to,

356
00:47:09.719 --> 00:47:17.800
knowing that it's going to be just as relaxing, if

357
00:47:17.880 --> 00:47:27.239
not more so. Each time you hear my voice. You

358
00:47:27.320 --> 00:47:38.960
may feel the same. Some people have been listening to

359
00:47:39.039 --> 00:47:52.960
me for over a decade. Maybe not solidly, obviously not

360
00:47:52.960 --> 00:47:59.280
twenty four hours a day, but maybe people come back.

361
00:48:01.119 --> 00:48:14.800
Some people may be listen every day. There's something that

362
00:48:14.920 --> 00:48:28.039
I do which you may not realize by listening, is.

363
00:48:32.000 --> 00:48:34.159
When I record.

364
00:48:36.320 --> 00:48:41.599
These recordings. Now, for example.

365
00:48:45.559 --> 00:48:53.320
I also am affected by the words that I say

366
00:48:58.599 --> 00:49:07.960
so if I set you focus on your feet, notice

367
00:49:08.039 --> 00:49:15.239
your feet relaxing, I will be focusing on my feet.

368
00:49:20.159 --> 00:49:37.559
I will be noticing my feet relaxing. When if I said,

369
00:49:37.679 --> 00:49:45.360
focus on your hands, and maybe notice the difference between

370
00:49:45.400 --> 00:49:55.880
each hand, perhaps notice that the air in the room,

371
00:49:56.199 --> 00:50:01.000
the temperature of the room on the back to your hands,

372
00:50:08.800 --> 00:50:12.719
you may start to notice what almost feels like a

373
00:50:12.840 --> 00:50:13.719
very light.

374
00:50:13.800 --> 00:50:21.679
Breeze, even though there may not be any type of

375
00:50:21.800 --> 00:50:23.400
breeze at all.

376
00:50:24.639 --> 00:50:36.920
Where you are right now. And as you become aware

377
00:50:37.119 --> 00:50:51.159
of your hands, I'm also aware of how relaxed my

378
00:50:51.480 --> 00:51:17.199
hands are feeling now. And when it comes to potentially

379
00:51:17.639 --> 00:51:23.199
drifting off to sleep, which may be the reason you're.

380
00:51:23.000 --> 00:51:30.239
Listening, I also.

381
00:51:32.679 --> 00:51:47.000
Feel drowsy when I make these recordings. I also notice

382
00:51:47.280 --> 00:52:03.440
my mind drifting. In fact, at times I've actually fallen

383
00:52:03.480 --> 00:52:17.679
asleep without even noticing, and then I carry on talking

384
00:52:23.719 --> 00:52:29.280
and it's suddenly where I listen back to do the editing,

385
00:52:33.039 --> 00:52:39.159
I hear snoring, and I think I don't remember snoring.

386
00:52:42.480 --> 00:52:53.480
I remember talking, and snorings I pick turned up. That's

387
00:52:53.480 --> 00:53:01.199
why I sound like want to snore. I can read

388
00:53:01.239 --> 00:53:15.000
it into a whole experience. I don't know how you feel.

389
00:53:21.199 --> 00:53:28.480
How relaxed do you feel in your feet, how relaxed.

390
00:53:31.599 --> 00:53:50.159
You feel in your hands? I have noticed.

391
00:53:52.199 --> 00:54:03.360
More and more, the more relaxed, deeper.

392
00:54:07.960 --> 00:54:25.119
Level of comfort you feel, the easier your breathing becomes

393
00:54:25.119 --> 00:54:41.519
so almost like that additional muscle relaxation. So this allows

394
00:54:41.599 --> 00:55:12.679
you to breathe easier without necessarily focusing on your breath. However,

395
00:55:12.920 --> 00:55:29.880
being able to notice the ease.

396
00:55:32.840 --> 00:55:33.760
In which.

397
00:55:40.960 --> 00:56:00.360
You breathe so naturally, you breathe so very easy, say

398
00:56:01.880 --> 00:56:48.840
it's smoothly Whenever I imagine my breathing improving. When I've got

399
00:56:48.920 --> 00:57:08.679
my eyes closed, attend to visualize beautiful field with trees

400
00:57:09.039 --> 00:57:21.679
and flowers producing all that life giving oxygen.

401
00:57:41.920 --> 00:57:57.480
It feels nice too, if nothing else, just taking some

402
00:57:58.039 --> 00:58:31.320
time away from everything, enjoying.

403
00:58:28.679 --> 00:59:19.880
That feeling of peace, serenity with a joyful art. Time

404
00:59:20.320 --> 00:59:51.000
seems to just drip by, so very slowly, relaxed, so

405
00:59:51.599 --> 01:00:25.639
deeply pasteful, completely unattached to any thoughts whatsoever.

406
01:00:30.000 --> 01:01:15.800
In this moment, completely free, You'd like.

407
01:01:15.920 --> 01:01:16.800
To say that.

408
01:01:24.360 --> 01:01:25.480
Your mind.

409
01:01:33.239 --> 01:02:12.800
Slowed down. Slowed down because nothing really requires your attention.

410
01:02:29.239 --> 01:02:43.840
You can enjoy the physical sensations of allowing the stress

411
01:02:43.920 --> 01:02:55.519
to drop out of your body to repair out of

412
01:02:56.039 --> 01:03:25.280
every not of your body. Being released from your brain.

413
01:03:30.559 --> 01:03:57.840
Let your mind slowly but surely.

414
01:04:04.320 --> 01:04:58.159
Muscles same, legs, legs, racks, rice, very deep, legs, sweet deeply.

415
01:05:15.880 --> 01:05:26.119
And the feelings, the pleasant feelings in your arms and shoulders,

416
01:05:44.000 --> 01:05:56.800
deeper in each part of your body, further and deeper

417
01:06:07.559 --> 01:06:28.880
and deep, like to say, the feedings in the back

418
01:06:28.920 --> 01:07:30.639
of your neck, the feedings in your wrists, muscles in

419
01:07:30.920 --> 01:07:59.039
front of your body, peace.

420
01:08:07.360 --> 01:08:26.960
Deeply sens pace.

421
01:08:31.039 --> 01:08:32.720
Spreads through.

422
01:08:34.000 --> 01:08:35.439
A very cool.

423
01:09:05.680 --> 01:09:25.640
Even when you focus on your mind, your mind becomes

424
01:09:32.920 --> 01:11:10.479
a ha's slower, deeper, relax fairy slater stomach days for

425
01:11:10.760 --> 01:11:12.479
many a stomach.

426
01:11:34.079 --> 01:11:34.960
You back.

427
01:11:40.159 --> 01:11:59.279
Lettice, letice sound laxed. Now feel.

428
01:12:08.119 --> 01:12:40.399
In the hole of your pack in a spy from

429
01:12:40.479 --> 01:12:45.479
your brain all the way down the middle of your back,

430
01:12:48.760 --> 01:13:26.720
sending and receiving millions of messages every day, DA comfort, increase, deplaylex.

431
01:13:55.600 --> 01:14:31.159
Ms, legs, spreading these signals down your spinal cord.

432
01:14:34.840 --> 01:14:54.000
Into every part of your body, your sins and your

433
01:14:54.119 --> 01:15:50.119
calf muscles, your elbows, fields of peace and tranquility, spreading

434
01:15:50.880 --> 01:16:03.520
through your body, tips of your tooth to your eyes,

435
01:16:07.760 --> 01:16:29.640
your fingers. Wait till you know back, letting go, Rea,

436
01:16:30.239 --> 01:17:29.760
letting go, pace to drift in mind just wont ben away,

437
01:17:39.199 --> 01:17:45.199
happy to let go, let.

438
01:17:45.560 --> 01:17:54.720
Godpletely the leger.

439
01:18:19.800 --> 01:21:21.000
S drink nobody, joy of sense, joy, space, this space, pace.

440
01:21:24.119 --> 01:21:25.760
And safety.

441
01:21:47.960 --> 01:21:49.399
S fairy.

442
01:21:52.079 --> 01:23:27.680
Fairy ricks, lady letting go.

443
01:23:45.720 --> 01:23:53.600
Maybe we can just focus on different parts of your

444
01:23:53.720 --> 01:25:27.399
body just to notice y a joy, so Louise not

445
01:25:27.760 --> 01:27:36.680
see in a sense of complete freedom, absolute freedom, peace, energy, pace,

446
01:27:37.359 --> 01:27:43.119
to breeze so much.

447
01:27:44.199 --> 01:28:48.039
Yeah, yes, you may.

448
01:28:52.039 --> 01:29:54.560
You may not have noticed you mind many take.

449
01:30:00.079 --> 01:30:47.920
In the direction of dito blissful pace, blissful pace directed

450
01:31:36.119 --> 01:32:46.479
two days, sir, let you go, pay.

451
01:32:47.279 --> 01:33:14.119
Like mind.

452
01:33:02.800 --> 01:33:59.920
Fuxs aty films host.

453
01:34:01.359 --> 01:35:25.319
Sist and pays from pay s like sah.

454
01:35:37.560 --> 01:35:43.840
And you could start to notice that you are feeling

455
01:35:44.199 --> 01:35:55.800
more relaxed, even though I've not purposely focused your mind

456
01:35:56.399 --> 01:36:03.960
upon that sense of physical comfort that is growing within

457
01:36:04.039 --> 01:36:13.239
you throughout your body, and your mind starts to slow down.

458
01:36:18.119 --> 01:36:25.439
And that could be almost in recognition of I guess

459
01:36:25.760 --> 01:36:38.279
my speech would not being particularly fast, and things generally

460
01:36:39.920 --> 01:36:50.960
feel calmer. Just by listening to my voice, you give

461
01:36:51.000 --> 01:36:57.920
yourself an opportunity to take a break from the day,

462
01:37:00.119 --> 01:37:07.760
take a break from your life as it is to

463
01:37:07.880 --> 01:37:15.640
give yourself a rest, giving yourself permission to take some

464
01:37:15.920 --> 01:37:23.000
time off, and to allow your body to relax and

465
01:37:23.359 --> 01:37:33.960
allow your mind to slow down, which in turn releases

466
01:37:34.279 --> 01:37:40.039
the tension and it stresses that you had in your body.

467
01:37:44.920 --> 01:37:48.840
It's almost as if the parts of your body just

468
01:37:49.079 --> 01:38:00.840
open up, allowing the negativity out and at the same

469
01:38:00.920 --> 01:38:12.239
time replacing that negativity with positive healing energy, which then

470
01:38:12.399 --> 01:38:21.680
fills your body up and your mind to also starts

471
01:38:21.720 --> 01:38:36.880
to appreciate those feelings of increasing confidence and an almost

472
01:38:37.520 --> 01:38:54.199
uplifting feeling, positive healing energy that spreads through your body

473
01:38:55.199 --> 01:39:05.359
like a wave of comfort. And all this comes from

474
01:39:05.600 --> 01:39:17.199
just allowing yourself a few minutes, maybe half an hour,

475
01:39:17.640 --> 01:39:28.399
however long you want it to be, just rest, allow

476
01:39:30.920 --> 01:39:40.920
your mind and your body to almost preset itself to

477
01:39:41.600 --> 01:39:57.239
the settings of comfort and relaxation, calmness, which allows more

478
01:39:57.359 --> 01:40:10.840
room for feeling of pleasure and happiness to move around

479
01:40:11.039 --> 01:40:19.319
your body and into your mind, almost as if your

480
01:40:19.399 --> 01:40:30.039
mind and your body are sinking together, almost mirroring each

481
01:40:30.199 --> 01:40:46.760
other with that growing positivity and calmness, and it feels nice, really.

482
01:40:46.520 --> 01:40:47.920
Does feel nice.

483
01:40:49.520 --> 01:40:53.720
To know that you are the one that has allowed

484
01:40:54.880 --> 01:41:08.399
yourself to feel more comfort and to experience.

485
01:41:10.039 --> 01:41:11.399
More of this.

486
01:41:12.960 --> 01:41:28.399
Deep relaxation spreading throughout your body. And as I focus

487
01:41:29.680 --> 01:41:35.640
on each part of your body, you can notice that

488
01:41:35.640 --> 01:41:52.880
that part becomes even more relaxed just by focusing on it,

489
01:41:52.880 --> 01:41:54.960
becomes even more.

490
01:41:56.760 --> 01:42:03.039
Calm and comfortable. Just by focusing.

491
01:42:06.439 --> 01:42:11.479
And as I move down on your body, starting and

492
01:42:11.640 --> 01:42:17.720
your head, the parts that you have already focused on

493
01:42:18.439 --> 01:42:27.319
or can continue to relax deeply. Those parts that have

494
01:42:28.079 --> 01:42:39.680
not yet focused on what just automatically release any remain

495
01:42:39.800 --> 01:42:47.880
intention in anticipation of even more comfort about to come.

496
01:42:53.399 --> 01:42:53.760
Now.

497
01:42:56.199 --> 01:43:03.239
The start by focusing on your forehead. Just being aware

498
01:43:03.520 --> 01:43:13.960
of the feelings of your forehead. Any background sounds like

499
01:43:14.159 --> 01:43:19.319
mister Herbert the pigeon can just allow you to feel

500
01:43:19.399 --> 01:43:29.439
you're more relaxed. Just means you're in the moment. This

501
01:43:29.560 --> 01:43:34.720
isn't this isn't a sterile environment. This is the world.

502
01:43:38.119 --> 01:43:44.199
I live in the countryside, so there's lots of nature

503
01:43:44.680 --> 01:43:55.920
sounds around. As you focus on your forehead, just notice

504
01:43:56.000 --> 01:43:59.760
how it becomes even more relaxed.

505
01:44:00.000 --> 01:44:00.640
Listen, you.

506
01:44:02.760 --> 01:44:11.880
Focus only on my voice and that part of your body.

507
01:44:15.239 --> 01:44:24.279
Move down to your eyes. Focusing on your eyes noticing

508
01:44:25.960 --> 01:44:31.319
how your eyelids feel so heavy.

509
01:44:33.319 --> 01:44:33.960
He has so.

510
01:44:34.239 --> 01:44:41.760
Light at the same time, all the muscles around your

511
01:44:41.800 --> 01:44:54.279
eyes relaxing completely, moving your focus down to your mouth,

512
01:44:56.159 --> 01:45:04.039
the lips, your tongue, the teeth, you comes, all of

513
01:45:04.079 --> 01:45:19.119
your mouth, relaxing, calm at least if you focus now

514
01:45:19.720 --> 01:45:26.880
on your jawl just the parts of your jaw near

515
01:45:26.960 --> 01:45:32.239
your mouth, your chin, but all the way up the

516
01:45:32.319 --> 01:45:40.760
size of your face, to your ears. Now of your jaw,

517
01:45:42.239 --> 01:46:09.760
leading all relaxed, calm, focusing on your leck, the front

518
01:46:09.840 --> 01:46:22.479
of your neck, and your throat. Legs in loose and calm,

519
01:46:22.640 --> 01:46:28.479
the sides of your leg, the right and left side

520
01:46:28.600 --> 01:46:35.520
of your leg, your legs stain, lace.

521
01:46:39.399 --> 01:46:46.399
And calm.

522
01:46:46.760 --> 01:46:53.760
Now the back of your leg, focusing on the back

523
01:46:53.960 --> 01:47:04.239
of your leg, letting go with any tension that may

524
01:47:04.279 --> 01:47:05.279
have been there.

525
01:47:05.319 --> 01:47:09.439
Before, and enjoying that.

526
01:47:12.079 --> 01:47:22.279
Sense of increasing comfort and release. I think you can

527
01:47:22.439 --> 01:47:34.000
experience in the back of your neck, moving down your back,

528
01:47:36.600 --> 01:47:41.439
moving either side of your spine right from the top

529
01:47:41.520 --> 01:47:47.079
of your back all the way down to the bottom

530
01:47:47.119 --> 01:48:04.199
of your back, down to your lower back. As you

531
01:48:04.479 --> 01:48:11.840
move up and down your spine, you can feel the

532
01:48:12.039 --> 01:48:20.359
muscles give a side of your spine relaxing even more,

533
01:48:27.000 --> 01:48:33.800
and as those muscles relax, that sense of comfort starts

534
01:48:33.880 --> 01:48:44.000
to spread outwards from your spine into both sides of

535
01:48:44.079 --> 01:48:51.159
your back, the top of your back, the middle end

536
01:48:51.199 --> 01:48:52.000
your lower back.

537
01:48:55.560 --> 01:49:03.199
And as you scan gently slowly up and down your.

538
01:49:03.119 --> 01:49:10.159
Backs, the muscles on the top of your back relax

539
01:49:10.720 --> 01:49:18.119
and become a looser. The muscles in the middle of

540
01:49:18.159 --> 01:49:25.840
your back also seemed to just almost divide from each other,

541
01:49:26.800 --> 01:49:43.439
separating and almost melting, and in your lower back seems

542
01:49:43.479 --> 01:49:49.880
to be an extra special feeling.

543
01:49:49.560 --> 01:49:58.079
Of comfort. The spreads into your hips.

544
01:50:00.359 --> 01:50:08.199
Sit down your lower back, into your hips, into the

545
01:50:08.359 --> 01:50:15.319
area where your cosicks are, and into your buttocks.

546
01:50:17.159 --> 01:50:20.520
These muscles that spread.

547
01:50:22.680 --> 01:50:32.439
Bring your lower back into your hip area, start to melt,

548
01:50:36.880 --> 01:50:49.239
start to reading, let go and you know where about

549
01:50:49.319 --> 01:50:59.600
to focus on your shoulders, back, your spine continue to

550
01:51:00.239 --> 01:51:06.840
gotinue to relax.

551
01:51:09.560 --> 01:51:14.880
So coury.

552
01:51:17.880 --> 01:51:23.600
As you focus on your shoulders, you may notice they're

553
01:51:23.680 --> 01:51:45.920
already feeding ready this, They're already.

554
01:51:46.680 --> 01:51:46.920
Come.

555
01:51:53.800 --> 01:52:06.199
I feel those muscles. The move from your neck into

556
01:52:06.279 --> 01:52:25.359
your shoulders feels so soft and gentle, so sooner.

557
01:52:30.880 --> 01:52:32.920
And calm.

558
01:52:43.319 --> 01:52:56.359
The feeling your shoulders since to spread deep into your

559
01:52:56.479 --> 01:53:10.039
shoulders as sense relaxation, not just traveling deeply into your muscles,

560
01:53:12.159 --> 01:53:25.039
also relaxing the butterness and moving all the way to

561
01:53:25.279 --> 01:53:34.199
underneath your arms, relaxing the whole area between the tops

562
01:53:34.239 --> 01:53:42.560
of your shoulders and underneath your arms. Hea.

563
01:53:42.720 --> 01:53:49.039
Then if you're so.

564
01:53:50.920 --> 01:54:04.920
Relaxed and comfortable in your shoulders, which sense that's deep

565
01:54:05.800 --> 01:54:25.720
healing message into your arms.

566
01:54:23.399 --> 01:54:28.319
You may feel almoss to if your arms.

567
01:54:28.079 --> 01:54:52.680
An even because the sun relaxed so deeply, relaxed, so calm,

568
01:55:07.880 --> 01:55:32.560
so that feels spreading oh way down your arms to

569
01:55:32.880 --> 01:56:09.800
our ways including you always circumfort spreads away interists four saderists.

570
01:56:15.359 --> 01:56:16.520
So heavy.

571
01:56:19.840 --> 01:56:36.199
Yet the same time sunlight and gentle.

572
01:57:00.399 --> 01:57:04.039
Fu said, now.

573
01:57:07.279 --> 01:57:08.119
You as.

574
01:57:30.399 --> 01:58:19.800
Ads peace annoys, a sense of real pace. Just seems to.

575
01:58:24.039 --> 02:00:10.880
Feel so familial, hands relaxed deeply. Else it's think ups,

576
02:00:40.680 --> 02:01:13.840
teach your body, sheep, kick and.

577
02:02:36.960 --> 02:02:37.359
Fat.

578
02:02:54.600 --> 02:03:35.199
Eight courses.

579
02:04:24.399 --> 02:05:39.239
Us faith, said.

580
02:05:46.039 --> 02:05:47.319
Sir, pay so.

581
02:05:49.600 --> 02:05:57.000
Sick sick, pay so.

582
02:06:04.359 --> 02:06:36.800
Sacom pace.

583
02:06:40.520 --> 02:06:59.680
Sycom pace, same.

584
02:07:04.680 --> 02:07:39.800
Pace, fold, relaxation, the spread, the chest, the stone. Let's

585
02:07:39.880 --> 02:07:58.600
take go everything. So I'm gonna start counting down now

586
02:08:01.319 --> 02:08:10.000
from twenty down to one. You can imagine in a

587
02:08:10.039 --> 02:08:15.880
way it's like just walking down some steps and each

588
02:08:16.079 --> 02:08:21.720
step or twenty steps, and each step represents a level

589
02:08:22.239 --> 02:08:29.439
of comfort. Each step represents.

590
02:08:31.199 --> 02:08:32.359
A deepening.

591
02:08:33.960 --> 02:08:44.239
Of that comfort, and the furthes you walk down those

592
02:08:44.439 --> 02:08:49.439
steps that deeper more legs do you feel?

593
02:08:56.199 --> 02:08:56.239
So?

594
02:08:56.920 --> 02:08:58.960
Starting with number twenty.

595
02:09:29.840 --> 02:12:47.279
Nineteen eight seven ten sixty fifty.

596
02:13:29.560 --> 02:14:30.439
Four fi s.

597
02:15:36.800 --> 02:19:56.079
Twohhhhhhhhhh eight.

598
02:21:02.479 --> 02:21:37.239
Us didn't reading.

599
02:22:32.920 --> 02:23:48.920
Six five.

600
02:24:04.200 --> 02:29:05.440
Sis usuis.

601
02:27:38.879 --> 02:29:53.479
Leading as you focus on your eyes, got a countdown

602
02:29:53.920 --> 02:30:04.959
from taking down to one, focusing just on your eyes,

603
02:30:08.799 --> 02:30:17.280
your eyelids, the muscles around your eyes, your eye walls themselves,

604
02:30:18.840 --> 02:30:35.959
a whole area that makes up your eye. As we

605
02:30:36.239 --> 02:30:44.479
keelt down ten down to one, whilst to focus in

606
02:30:44.719 --> 02:31:02.360
on your eyes, your become twice is relaxed number counting

607
02:31:02.520 --> 02:31:08.559
down that you may find.

608
02:31:12.399 --> 02:31:15.000
The way you want to do is just.

609
02:31:16.959 --> 02:31:19.079
Drift off to sleep.

610
02:31:22.079 --> 02:31:28.680
And if that's what you want, then just allow yourself

611
02:31:28.760 --> 02:31:40.559
to do that. Now focusing on your.

612
02:31:40.559 --> 02:31:49.040
Eyes and to begin countin down ten down to one.

613
02:31:53.000 --> 02:31:53.639
Right now.

614
02:32:28.600 --> 02:34:45.600
Nine eighth.

615
02:33:57.000 --> 02:35:58.239
S usui.

616
02:36:01.000 --> 02:41:59.959
Five hreeh.

617
02:40:08.120 --> 02:41:06.520
Moss So.

618
02:41:14.959 --> 02:41:16.840
Count down ten to one.

619
02:41:18.680 --> 02:41:21.360
Ten nine.

620
02:41:22.840 --> 02:41:33.959
Eight seven, six five four.

621
02:41:36.719 --> 02:41:40.239
Three two.

622
02:41:42.799 --> 02:41:52.520
One. And maybe that was a bit too quick in

623
02:41:52.719 --> 02:41:53.600
order to relax.

624
02:41:54.840 --> 02:42:01.120
Maybe it's too fast for you to notice the calming

625
02:42:01.360 --> 02:42:08.239
of your body, maybe even a little bit of pressure there.

626
02:42:08.440 --> 02:42:11.520
Like you're counted down from ten to one.

627
02:42:11.639 --> 02:42:15.040
Would you expect me to do man, expect me to

628
02:42:15.120 --> 02:42:24.719
just to go floppy just because you're counting down. If

629
02:42:24.760 --> 02:42:28.239
you try again, but this time, I'll go a bit

630
02:42:28.360 --> 02:42:35.600
slower this time that you focus on the whole of

631
02:42:35.719 --> 02:42:39.319
your body before we focus on the legs.

632
02:42:41.760 --> 02:42:42.879
Just notice.

633
02:42:44.120 --> 02:42:45.360
How your body does.

634
02:42:46.959 --> 02:43:00.520
Start to feel more relaxed with every number I count

635
02:43:00.600 --> 02:43:59.040
down ten, nine, eight, seven, six, five, four, three.

636
02:44:33.399 --> 02:44:33.639
One.

637
02:44:44.959 --> 02:44:46.680
I just notice how.

638
02:44:48.879 --> 02:44:51.440
How you feel, generally, how your body feels.

639
02:44:58.079 --> 02:45:06.399
It's not necessarily even about counting down from ten to one.

640
02:45:09.360 --> 02:45:11.719
It's that space that you.

641
02:45:11.879 --> 02:45:13.360
Have, that.

642
02:45:15.920 --> 02:45:27.239
Space between being active.

643
02:45:29.120 --> 02:45:31.799
Physically or mentally, just.

644
02:45:36.479 --> 02:45:41.399
Sitting or lying down, just being there, not doing.

645
02:45:41.239 --> 02:45:46.600
Anything, not saying anything, or needing to think about anything.

646
02:45:48.399 --> 02:45:52.079
So it opens up a space, you know, a bit

647
02:45:52.120 --> 02:46:02.879
of a space, a gap. And the more I came

648
02:46:03.040 --> 02:46:07.600
down from ten to one, the bigger that gap becomes.

649
02:46:10.600 --> 02:46:23.079
So there's that gap of calmness, of comfort, relaxation. It's

650
02:46:23.120 --> 02:46:36.760
a nice feeling, and it moves those stresses or discomforts

651
02:46:36.840 --> 02:46:49.639
physically or emotionally, moves away allows you.

652
02:46:52.399 --> 02:46:52.879
To just.

653
02:46:55.879 --> 02:46:56.559
Slow down.

654
02:47:00.159 --> 02:47:02.360
So I'm going to count the game from ten down to.

655
02:47:02.440 --> 02:47:12.399
One, and notice that gap widening, the gap, and this

656
02:47:12.559 --> 02:47:17.360
it widens. It's almost like that the stress and attention

657
02:47:18.200 --> 02:47:19.959
falls into the gap.

658
02:47:33.360 --> 02:47:35.000
Gives you that distance.

659
02:47:36.520 --> 02:47:37.319
That space.

660
02:47:39.719 --> 02:47:45.120
Now ten.

661
02:47:49.520 --> 02:49:46.719
Nine, eight, seven, six, five four three. Then how did

662
02:49:46.760 --> 02:50:08.760
you body feel? Can you notice that? Do you feeling calm?

663
02:50:16.959 --> 02:50:18.079
Then you feel.

664
02:50:20.959 --> 02:50:48.319
Relaxed, as were? Now, focus on your legs, just your legs.

665
02:51:04.319 --> 02:51:24.479
We're just gonna start with focusing on your thighs. Of course,

666
02:51:24.600 --> 02:51:29.479
it's not the most exciting thing to be doing because

667
02:51:32.879 --> 02:51:35.559
I'm sure like most of your body is not a

668
02:51:35.680 --> 02:51:48.079
lot going on right now. Just focusing on the whole

669
02:51:48.239 --> 02:51:54.600
of your thighs, the tops of your thighs, the sides

670
02:51:54.760 --> 02:52:01.760
of your fighs, the bottoms of your thighs, outer thighs,

671
02:52:01.879 --> 02:52:06.959
and inner thighs. Basically the whole of your thigh that

672
02:52:07.200 --> 02:52:09.120
leads into.

673
02:52:08.920 --> 02:52:09.600
Your hip.

674
02:52:13.479 --> 02:52:16.200
And it goes down to your.

675
02:52:18.120 --> 02:52:18.760
Knee joint.

676
02:52:24.000 --> 02:52:31.200
Now, this is a big area. It's a very heavy area.

677
02:52:31.719 --> 02:52:37.680
It's very strong, probably the strongest muscles in your body

678
02:52:38.280 --> 02:52:39.280
and in your thighs.

679
02:52:49.440 --> 02:52:57.159
But I don't think we perhaps give enough attention to

680
02:52:57.399 --> 02:52:57.959
her thighs.

681
02:53:03.920 --> 02:53:11.680
Perhaps we don't and acknowledge how important our thighs are.

682
02:53:14.639 --> 02:53:31.440
To our lives, how much they actually do for us

683
02:53:35.319 --> 02:53:46.200
all through our lives. And it may seem sound really weird, but.

684
02:53:49.079 --> 02:53:55.239
I think that all our body parts, especially our thighs,

685
02:53:56.200 --> 02:54:02.639
needs some TLC, a bit of love shown.

686
02:54:03.280 --> 02:54:03.680
A bit of.

687
02:54:10.280 --> 02:54:22.840
Acknowledgement, thank you, gratitude for what air thighs do for us.

688
02:54:29.440 --> 02:54:35.040
And I know this may sound a bit strange. Maybe

689
02:54:35.079 --> 02:54:38.120
you think why am I short? How should be out

690
02:54:38.159 --> 02:54:47.319
in the garden hugging a tree or something. It's hard

691
02:54:47.360 --> 02:54:48.639
to set like a phone up.

692
02:54:48.639 --> 02:54:49.120
On a tree.

693
02:54:50.159 --> 02:54:52.440
That's why I'm doing this indoors. Wise I wouldn't be

694
02:54:52.479 --> 02:54:56.399
outside working a tree. I can't see the television from

695
02:54:56.399 --> 02:55:07.000
the tree. You move down to your knees, you gain

696
02:55:07.319 --> 02:55:15.360
such an important part. And I think we don't necessarily

697
02:55:16.879 --> 02:55:24.600
I'll speak for myself here, I don't necessarily appreciate all

698
02:55:24.680 --> 02:55:29.479
that one needs to do for me until I have

699
02:55:29.600 --> 02:55:34.840
a problem with my need. Occasionally, if I ever, maybe

700
02:55:34.840 --> 02:55:40.920
i'll bash it. It's aching for some reason. It's then

701
02:55:41.399 --> 02:55:46.600
that I realize how much it does. You know, the

702
02:55:46.719 --> 02:55:54.479
benefit of being able to use my legs without any

703
02:55:54.600 --> 02:55:57.159
kind of physical discomfort.

704
02:55:58.040 --> 02:55:59.920
Is a beautiful thing.

705
02:56:01.280 --> 02:56:08.920
That's possibly not appreciating tool it's temporarily removed, you know,

706
02:56:09.040 --> 02:56:18.520
that's comfort. But as you focus on your knees, regardless

707
02:56:18.559 --> 02:56:24.120
of how your knees feel, you can have that sense

708
02:56:24.200 --> 02:56:30.360
of gratitude and loved your needs for all that they

709
02:56:30.520 --> 02:56:43.719
do you. And you can still have that attention on

710
02:56:43.879 --> 02:56:51.239
your thighs. Maybe notice how your thighs feel, Maybe notice

711
02:56:51.520 --> 02:57:08.680
that they are relaxing more deeply as you focus now

712
02:57:10.559 --> 02:57:15.239
on the bottoms of your legs, your shins, your calf muscles,

713
02:57:15.760 --> 02:57:23.440
the bones between your knees and your feet incorporates, and

714
02:57:23.520 --> 02:57:25.440
of course your ankles.

715
02:57:27.200 --> 02:57:28.159
So important.

716
02:57:33.920 --> 02:57:38.680
Anyone has had, even like the slightest sprain of an

717
02:57:38.719 --> 02:57:46.799
ankle knows how how much we take our ankles for granted.

718
02:57:52.719 --> 02:57:54.840
And it's kind of strange in a way when.

719
02:57:54.680 --> 02:57:55.159
You think that.

720
02:57:57.719 --> 02:58:01.840
You know, logically, our wrists a lot thinner than the

721
02:58:01.959 --> 02:58:06.479
rest of our arms, which is okay, it doesn't I

722
02:58:06.559 --> 02:58:09.920
can't see any problem with that because we're just picking

723
02:58:10.000 --> 02:58:10.600
stuff up.

724
02:58:12.120 --> 02:58:13.520
By our ankles.

725
02:58:14.799 --> 02:58:24.760
So much thinner than the rest of our legs. And

726
02:58:24.879 --> 02:58:29.399
from a physics perspective or logical even it doesn't really

727
02:58:29.479 --> 02:58:36.719
make sense that all this weight would ultimately be resting

728
02:58:37.760 --> 02:58:47.760
on your ankles then leading to your feet. That thin area,

729
02:58:49.239 --> 02:58:58.600
thin bone. Yeah, it does so much great work. Supports

730
02:58:58.680 --> 02:58:59.799
as supports out.

731
02:58:59.760 --> 02:59:11.559
Body for a lifetime, helps us to balance, It helps

732
02:59:11.639 --> 02:59:17.600
you to get around, to be mobile.

733
02:59:23.920 --> 02:59:31.719
And there's the calf muscles. Of course, when I was younger,

734
02:59:32.079 --> 02:59:34.079
I couldn't see the pointing calf muscles.

735
02:59:34.959 --> 02:59:36.079
Didn't seem to do anything.

736
02:59:37.440 --> 02:59:42.600
Okay, if I walked around tiptoes, then my calf muscles

737
02:59:42.680 --> 02:59:46.159
get some work. But of course that's not true. The

738
02:59:46.319 --> 02:59:50.680
calf muscles are being used whenever we use the eggs

739
02:59:56.280 --> 03:00:08.920
in your shins there to protect you'll lower legs shaped

740
03:00:08.959 --> 03:00:13.680
in a way almost as a protector for the bone,

741
03:00:21.280 --> 03:00:24.840
leading of course to your ankles.

742
03:00:27.760 --> 03:00:28.440
And your feet.

743
03:00:33.239 --> 03:00:35.159
We're not going to focus on your feet. We're just

744
03:00:35.239 --> 03:00:41.840
going to focus on the legs. And I realize, now.

745
03:00:41.719 --> 03:00:46.319
That I've mentioned your feet, you'll probably focus on them anyway,

746
03:00:46.879 --> 03:00:49.200
So maybe I should focus on your feet.

747
03:00:48.920 --> 03:00:49.399
A little bit.

748
03:00:53.479 --> 03:00:57.879
You can have them in your awareness the same as

749
03:00:57.959 --> 03:01:00.879
you have your thighs in your awareness.

750
03:01:01.760 --> 03:01:03.079
Even though we haven't been.

751
03:01:03.040 --> 03:01:09.239
Focusing on your thighs a few minutes, we're focusing on

752
03:01:09.399 --> 03:01:26.559
your ankles. There's still that sensation of comfort in your thighs,

753
03:01:31.559 --> 03:01:33.399
and there's that movement.

754
03:01:34.559 --> 03:01:35.600
Of energy.

755
03:01:37.360 --> 03:01:44.399
Because the thighs hold lots of different sensations. Of course,

756
03:01:44.479 --> 03:01:49.239
there's the muscles, the big strong muscles that we have

757
03:01:49.440 --> 03:02:00.000
in our thighs. But the skin.

758
03:02:01.600 --> 03:02:06.639
On the outside of the thighs, as in the outside.

759
03:02:06.079 --> 03:02:15.479
Of all of our body, can be very sensitive, sensitive

760
03:02:15.559 --> 03:02:31.760
to attach, sensitive to temperature, and inside your thighs the bones,

761
03:02:32.200 --> 03:02:36.639
there's the muscle, is the blood vessels, the arch trees,

762
03:02:38.280 --> 03:02:46.440
to all this stuff that inside of thighs. I guess

763
03:02:46.520 --> 03:02:49.840
sometimes it'd be nice if you could actually put your

764
03:02:50.000 --> 03:02:57.760
fingers inside your thighs and message, so you can message

765
03:02:57.799 --> 03:03:00.840
on the outside of the course, but to be able

766
03:03:00.879 --> 03:03:04.159
to get deep into the muscles, to be able to

767
03:03:04.319 --> 03:03:10.600
just massage inside your thighs, massage in the bones of

768
03:03:10.760 --> 03:03:27.680
your leg, massaging veins, just gently healing thighs. You can

769
03:03:27.840 --> 03:03:34.719
move down message inside your knees, just a message in

770
03:03:34.840 --> 03:03:43.239
those bones with healing fingertips, spreading the healing energy deep

771
03:03:43.360 --> 03:03:44.799
into the choice.

772
03:03:45.920 --> 03:03:46.479
Your knees.

773
03:03:51.920 --> 03:03:57.159
Of course, there's the back you need, the inside crease

774
03:03:58.239 --> 03:04:05.840
we need is it's a very sensitive area very it

775
03:04:05.920 --> 03:04:10.280
feels very nice when it's stricken. That might be because

776
03:04:11.159 --> 03:04:16.120
it's an area that's not really touched very often. It's

777
03:04:16.239 --> 03:04:20.319
almost like a hidden part that crease.

778
03:04:22.200 --> 03:04:22.799
Your legs.

779
03:04:22.879 --> 03:04:26.559
It's almost like a part that.

780
03:04:28.360 --> 03:04:31.360
Has a sensitivity, which is a little bit different.

781
03:04:39.159 --> 03:04:49.120
Of course, it's protected by your legs, so you can

782
03:04:49.280 --> 03:04:54.520
legend put in your fingers into that, increase your legs,

783
03:05:00.319 --> 03:05:04.920
fold between your legs. You can just message with your fingertips.

784
03:05:06.399 --> 03:05:17.559
Your fingertips going inside, massage in the muscle tissue. You

785
03:05:17.680 --> 03:05:24.120
can cause fielder the bones of your knees heating through

786
03:05:24.159 --> 03:05:36.840
your fingertips. And then if you go down to your

787
03:05:36.920 --> 03:05:39.600
calf muscles, and that's the part I'd like to be

788
03:05:39.680 --> 03:05:46.040
able to really put my fingertips step inside the calf muscles,

789
03:05:47.520 --> 03:05:57.280
massage in every single tissue, the muscle, healing every part.

790
03:06:03.239 --> 03:06:05.399
And they're doing the same for my shies.

791
03:06:08.600 --> 03:06:16.760
Massage and gently stroking the bones, generally stroking them, hearing

792
03:06:17.000 --> 03:06:21.120
in a loving way because they deserve to be treated.

793
03:06:24.159 --> 03:06:26.040
There's the precious bones.

794
03:06:25.719 --> 03:06:26.159
That they are.

795
03:06:27.799 --> 03:06:31.000
Their legs are so precious that in all the other

796
03:06:31.159 --> 03:06:36.639
parts of our body, the more precious of any chub

797
03:06:39.239 --> 03:06:55.120
on the planet. When you start to think about the

798
03:06:55.360 --> 03:07:06.680
legs in this way, it can change your perspective. In

799
03:07:06.840 --> 03:07:14.520
my sound, it silly to start with the idea of

800
03:07:14.799 --> 03:07:22.879
having love for your legs, showing appreciation for your thighs,

801
03:07:25.680 --> 03:07:30.040
wanting to be able to put your hands in your thighs,

802
03:07:32.280 --> 03:07:39.239
massage the muscles and the bones, to get your fingers

803
03:07:39.520 --> 03:07:44.120
deep in there, releasing a tension.

804
03:07:46.559 --> 03:07:47.520
Just to show.

805
03:07:49.159 --> 03:07:56.479
How much you care about your legs, how much you

806
03:07:56.639 --> 03:07:59.440
care for what your legs do.

807
03:08:00.079 --> 03:08:13.559
You regularly, your needs, your cars, your ankles, the strength

808
03:08:13.719 --> 03:08:21.760
of your ankles, considering how thin they are compared to

809
03:08:21.920 --> 03:08:28.600
the rest of your legs, especially your thighs. Yeah, they're

810
03:08:28.760 --> 03:08:38.360
so strong, so flexible, absolutely amazing things.

811
03:08:39.920 --> 03:08:41.159
Ankles are.

812
03:08:44.879 --> 03:08:56.159
Truly a gift because of what they do you supporting

813
03:08:56.520 --> 03:09:01.920
all that weight. We got to say, how what weight

814
03:09:02.040 --> 03:09:07.959
you are even if you only ate stone, still a

815
03:09:08.319 --> 03:09:15.040
long weight for these little ankles, how was a lot

816
03:09:15.280 --> 03:09:17.000
heavier the mainstone.

817
03:09:18.040 --> 03:09:31.399
Doubled in my course, support my body all the time, whether.

818
03:09:31.159 --> 03:09:34.600
They do give off a sigh of relief to sit down,

819
03:09:36.920 --> 03:09:45.319
as if my whole licks though, h my feet feels go,

820
03:09:47.239 --> 03:09:50.079
my toes clip so happy.

821
03:09:59.479 --> 03:09:59.879
Hmm.

822
03:10:09.879 --> 03:10:19.440
Your legs really are amazing. And I know they're talking about.

823
03:10:20.000 --> 03:10:25.799
Talking about your legs is probably possibly on the most

824
03:10:26.760 --> 03:10:35.040
myst boring fingers heard anyone say, possibly not boring l

825
03:10:36.680 --> 03:10:52.159
Everything I said is true. Your legs are amazing. Your

826
03:10:52.239 --> 03:11:03.040
legs deserve not just respect, they deserve to relax.

827
03:11:04.479 --> 03:11:04.840
Deeply.

828
03:11:12.159 --> 03:11:15.479
They deserve to take some time out of the day

829
03:11:17.680 --> 03:11:54.559
to just let go completely. Legs really can relax because

830
03:11:54.600 --> 03:11:58.559
the legs are so such a most you know, very

831
03:11:58.600 --> 03:12:01.680
important part of your body.

832
03:12:03.000 --> 03:12:04.520
When you relax, next, the.

833
03:12:04.639 --> 03:12:11.719
Rest of your body also naturally follows in that.

834
03:12:15.399 --> 03:12:27.680
Journey of comfort, like I'm feel in my hips, My

835
03:12:27.840 --> 03:12:35.200
hips feel really nice, and also my life back as well.

836
03:12:37.200 --> 03:12:42.959
My life back really feels it feels stretched, even though

837
03:12:43.000 --> 03:12:46.600
I'm just sitting in a chair and there's no stretching

838
03:12:49.319 --> 03:12:52.639
as far as aware that I'm doing. It's almost as

839
03:12:52.639 --> 03:12:56.600
if the muscles are just relaxed so much that there

840
03:12:56.680 --> 03:13:21.760
is a natural stretch. Attention has reduced a lot, and

841
03:13:21.920 --> 03:13:25.280
am now going to count down ten downs one.

842
03:13:29.799 --> 03:13:31.520
You can continue.

843
03:13:32.719 --> 03:13:33.600
To film.

844
03:13:35.040 --> 03:14:07.479
Wonderfully relaxed ten nine, eight, seven, six, five, four three

845
03:14:11.559 --> 03:14:32.520
two one. Relax because I'm just going to count down.

846
03:14:33.840 --> 03:14:38.600
From five down to one. And as a countdown and

847
03:14:38.799 --> 03:14:45.680
just focus on the numbers, just the numbers counting down,

848
03:14:46.719 --> 03:14:54.159
and notice how you feel in this moment.

849
03:14:55.600 --> 03:15:00.959
As you hear the numbers counting down, knowing that those numbers.

850
03:15:03.120 --> 03:15:13.760
Counting down represent you feeling calmer, not just in your body,

851
03:15:13.959 --> 03:15:17.920
but also relaxing your mind.

852
03:15:20.959 --> 03:15:22.280
Just notice how you feel.

853
03:15:23.159 --> 03:15:29.079
There's nothing to do, there's nothing to say, there's nothing

854
03:15:29.239 --> 03:15:30.000
to think about.

855
03:15:33.040 --> 03:15:55.479
Starting with number five, four, three.

856
03:16:05.840 --> 03:16:12.239
To one.

857
03:16:21.879 --> 03:16:28.159
As you notice the gradual.

858
03:16:30.399 --> 03:16:30.959
Letting go.

859
03:16:33.319 --> 03:16:40.280
Of the tension in your body, you may also begin

860
03:16:40.520 --> 03:16:46.559
to notice and be aware of how your mind is

861
03:16:47.639 --> 03:16:55.440
starting to slow down. This is just a natural thing

862
03:16:55.959 --> 03:16:56.600
that happens.

863
03:16:59.200 --> 03:17:01.719
It's not really a special procedure.

864
03:17:03.000 --> 03:17:03.879
It's just natural.

865
03:17:04.040 --> 03:17:10.399
Because it's your body relaxes, your mind also starts to relax,

866
03:17:12.000 --> 03:17:15.639
and the more your mind relaxes, the more your body relaxes.

867
03:17:15.799 --> 03:17:26.159
It's just a continuous circle of relaxation. And there is

868
03:17:26.239 --> 03:17:34.760
that calmness that comes from relative quietness. You know, even

869
03:17:35.239 --> 03:17:40.079
even if this background sounds, even your side or mind

870
03:17:41.959 --> 03:17:47.719
is still going to be quite calm. You know, you

871
03:17:47.799 --> 03:17:53.040
haven't got the television on. There's no music in the background,

872
03:17:53.120 --> 03:17:55.760
unless you're listening to the recorded with music of course

873
03:18:00.600 --> 03:18:02.680
you are very likely not going to be sitting in

874
03:18:02.760 --> 03:18:05.799
a room with other people. Of course you might be,

875
03:18:06.000 --> 03:18:10.360
but generally it's more ideal if you can do this

876
03:18:10.559 --> 03:18:21.600
on your own, so no distractions, and when you stop

877
03:18:21.719 --> 03:18:37.159
thinking about stuff, relaxation automatically rises. The sense of comfort

878
03:18:38.879 --> 03:18:47.760
starts to grow, and without trying to build it up

879
03:18:47.840 --> 03:19:00.600
into something fantastical, something magical, this is just a natural pros.

880
03:19:02.639 --> 03:19:08.079
Something that's easy to accomplish.

881
03:19:10.920 --> 03:19:15.239
In fact, it's almost you know, the sense of relaxing

882
03:19:16.120 --> 03:19:21.840
completely happens really when you put no effort into it.

883
03:19:22.879 --> 03:19:28.559
It's not something that you can really force. It's something

884
03:19:28.719 --> 03:19:39.479
that happens naturally. And parts of the process of this

885
03:19:39.760 --> 03:19:48.959
recording and others is simply two allow you.

886
03:19:51.280 --> 03:19:55.719
To take advantage of this space.

887
03:19:57.959 --> 03:20:02.200
This time, just.

888
03:20:06.360 --> 03:20:06.680
Let go.

889
03:20:09.760 --> 03:20:18.000
To just be here, to be in tune with how

890
03:20:18.079 --> 03:20:31.479
you feel, yet with the intention of wanting to relax

891
03:20:31.600 --> 03:20:42.959
deeply that maybe even to fall asleep, depending on what

892
03:20:43.120 --> 03:20:49.280
it is that you wish for yourself in this moment.

893
03:20:56.239 --> 03:21:05.600
As we know, relaxing is the majority of the process

894
03:21:05.760 --> 03:21:09.520
of falling asleep. The actual fall in the sleep part

895
03:21:09.799 --> 03:21:18.399
is the tiny bit at the end. The deeper relaxed you.

896
03:21:18.520 --> 03:21:24.200
Become the easier.

897
03:21:26.760 --> 03:21:41.360
You find yourself drifting. You can also, if you choose,

898
03:21:42.399 --> 03:21:59.159
stay focused on my voice and really enjoy the process.

899
03:22:02.959 --> 03:22:15.920
Coradually relaxing each muscle.

900
03:22:20.120 --> 03:22:21.200
In your body.

901
03:22:25.959 --> 03:22:37.159
Effortlessly and just observing.

902
03:22:40.799 --> 03:22:47.879
The sensation of letting go.

903
03:22:54.319 --> 03:22:55.079
Completely.

904
03:23:01.120 --> 03:23:05.159
This time, I'm gonna count from six down to one.

905
03:23:10.280 --> 03:23:20.799
You can notice your mind calming down with each number

906
03:23:22.520 --> 03:23:34.719
that you hear me say, naturally, feeling calm and slow.

907
03:23:38.520 --> 03:23:45.840
To beeaceful sex.

908
03:24:11.920 --> 03:26:42.600
Five on being aware how you mind to slide right down,

909
03:26:45.920 --> 03:27:09.600
sinking deeply into relaxation as you focus on your mind.

910
03:27:09.600 --> 03:27:14.399
And may notice that.

911
03:27:16.319 --> 03:27:24.360
There are some thoughts still there, maybe some stubborn thoughts that.

912
03:27:26.840 --> 03:27:39.840
For some reason perhaps need your attention. That's what you

913
03:27:39.959 --> 03:27:53.959
can do is send love to those thoughts. Sprinkle those thoughts.

914
03:27:58.159 --> 03:27:58.959
Of love.

915
03:28:00.440 --> 03:28:06.600
My little petals from my flower. Just sprinkle over the petals,

916
03:28:06.680 --> 03:28:14.280
feel good love towards those thoughts. To let those thoughts slow.

917
03:28:14.440 --> 03:28:18.280
Then you're not band in the number.

918
03:28:19.559 --> 03:28:27.360
You just need them. You require them to just calm down,

919
03:28:29.639 --> 03:28:34.120
slow down, quiet down.

920
03:28:37.760 --> 03:28:38.159
For now.

921
03:28:46.040 --> 03:28:51.040
So as you focus on those remaining thoughts as we

922
03:28:51.239 --> 03:28:56.479
count down this time from seven down to one. With

923
03:28:56.600 --> 03:29:10.479
each number, just imagine sprinkling those flower petals of love, kindness,

924
03:29:12.079 --> 03:29:23.920
gratitude over those thoughts, which will allow them to just

925
03:29:25.360 --> 03:29:28.559
melt away and relax deeply.

926
03:29:32.760 --> 03:29:41.840
With every number, those thoughts will become more.

927
03:29:45.719 --> 03:30:35.920
And more relaxed. Starting with number seven, sixhhhhhhhhh, five.

928
03:32:06.959 --> 03:32:07.200
One.

929
03:32:24.120 --> 03:32:25.000
Let you now.

930
03:32:29.079 --> 03:32:50.319
Notice how relaxed your feeling in your body. We got

931
03:32:50.440 --> 03:32:51.840
to focus.

932
03:32:55.319 --> 03:32:56.760
On your hands.

933
03:33:02.200 --> 03:33:08.360
Because the more relax your hands on, the more relax

934
03:33:08.680 --> 03:33:31.239
your body and mind. You focus on your hands and

935
03:33:31.399 --> 03:33:41.440
your fingers. There's nothing needed to be done. There's no

936
03:33:41.760 --> 03:33:46.719
clinching of fists or dance and the fingers or anything

937
03:33:46.840 --> 03:34:00.719
like that. It's just noticing and focusing on your hands.

938
03:34:07.799 --> 03:34:29.479
Let now they feel because the ball relax your hands

939
03:34:29.719 --> 03:34:45.840
feel the calm mind feels, and all confidence feel throround

940
03:34:46.159 --> 03:35:18.840
your body. Gee may have ready, I tiste mind is

941
03:35:21.680 --> 03:35:49.079
starting dressed usaid just on your hands and fingers.

942
03:35:53.360 --> 03:35:54.399
And I'm.

943
03:35:56.040 --> 03:36:09.360
Cheap thxperience. I'm real deepening of that relaxation in your

944
03:36:09.479 --> 03:36:36.559
hands and fingers more relaxed. With each number for eight

945
03:36:39.000 --> 03:36:52.120
down to one, we can almost feel that heating, relaxing

946
03:36:52.680 --> 03:37:11.760
energy spread it into your hands and fingers, becoming relaxing

947
03:37:14.879 --> 03:37:33.920
with each number coming down eight down to one drifting

948
03:37:37.600 --> 03:37:44.600
drifting again started with.

949
03:37:49.239 --> 03:41:44.360
Number eighth seven Shhhh, just.

950
03:41:44.600 --> 03:41:53.559
Being here now, nothing to think about, nothing to do,

951
03:41:55.200 --> 03:42:09.440
nothing to say, and everything just feels calm. This is

952
03:42:10.559 --> 03:42:17.319
your natural state of being. This is how you just

953
03:42:18.479 --> 03:42:25.360
normally feel when you take away that other stuff.

954
03:42:27.399 --> 03:42:28.319
That we add.

955
03:42:29.879 --> 03:42:36.840
And think class stress and where we're heard over thinking.

956
03:42:39.440 --> 03:42:47.879
Anxiety and tension, generally thinking about stuff.

957
03:42:50.319 --> 03:42:53.360
Take that away, which is what we did.

958
03:42:54.200 --> 03:43:12.000
We now left with a real sense of pasifulness, which

959
03:43:12.239 --> 03:43:20.239
comes to you for a good place, because ultimately it's just.

960
03:43:21.360 --> 03:43:22.479
A feeling.

961
03:43:26.440 --> 03:43:29.399
Of feeling a comfort.

962
03:43:32.879 --> 03:43:37.079
Amost as if you got inside yourself, you found a

963
03:43:37.280 --> 03:43:52.040
special place where everything is basiful, the place week in film,

964
03:43:53.200 --> 03:44:03.399
relaxed and natural sense of comfort, place where you will

965
03:44:03.520 --> 03:44:16.040
be here we can accept yourself when you will place

966
03:44:16.120 --> 03:44:27.120
way you're trying to please anybody else, and place way

967
03:44:27.280 --> 03:44:37.079
you can actually just love yourself. But in some ways

968
03:44:37.159 --> 03:44:39.239
more importantly, you can.

969
03:44:39.479 --> 03:44:44.399
Like yourself, appreciate.

970
03:44:45.840 --> 03:44:46.520
You will.

971
03:44:55.120 --> 03:44:57.680
A sense of gratitude.

972
03:45:00.120 --> 03:45:01.600
In the air round.

973
03:45:09.399 --> 03:45:17.239
That's also a place where you can actually feel the

974
03:45:17.559 --> 03:45:32.840
healing energy soaking into your body. Healing energy soaking into

975
03:45:32.959 --> 03:45:43.360
your body, the healing energy spreads through your veins.

976
03:45:46.719 --> 03:45:51.479
Traveling out to each every single part.

977
03:45:52.920 --> 03:46:04.120
Of your body. Are to realize that actually that healing energy,

978
03:46:06.559 --> 03:46:12.959
it's not just entered into your brain, it's become part

979
03:46:13.520 --> 03:46:24.799
of your brain and its spinal fluid is now mixed

980
03:46:24.840 --> 03:46:36.040
with healing energy, not just allowing you to feel so

981
03:46:36.280 --> 03:46:48.159
much more relaxed and healthy in this moment, but also

982
03:46:51.079 --> 03:46:58.920
you start to realize that actually, what's happening now without

983
03:46:59.200 --> 03:47:09.360
healing relaxing energy spreading through your body is actually changing

984
03:47:09.760 --> 03:47:19.159
your life. It's actually changing the way you're going to

985
03:47:19.360 --> 03:47:25.920
feel not just now, but tomorrow and the next day.

986
03:47:27.840 --> 03:47:35.319
As your health improves, not just your physical health, but

987
03:47:35.440 --> 03:47:42.879
your mental health. Things that used to bother you in

988
03:47:42.959 --> 03:47:50.559
the past, for some reason, no longer have the effect

989
03:47:51.079 --> 03:47:57.680
that they used to because something has changed.

990
03:47:58.719 --> 03:47:59.719
Deep within.

991
03:48:05.079 --> 03:48:10.600
Maybe things that he used to cause you to feel

992
03:48:11.079 --> 03:48:19.079
anger no longer have that power.

993
03:48:21.680 --> 03:48:22.639
To control you.

994
03:48:25.120 --> 03:48:31.360
The way they seem to be able to before. As

995
03:48:31.479 --> 03:48:43.040
she realize that you're the one who decides what affects you,

996
03:48:46.719 --> 03:48:55.799
You're the one who decides to feel relaxed and calm.

997
03:48:57.120 --> 03:48:59.280
When you choose.

998
03:49:02.520 --> 03:49:03.600
To enjoy.

999
03:49:04.799 --> 03:49:10.399
Noticing these natural developments.

1000
03:49:12.360 --> 03:49:23.680
Are healing continue to grow and improve your life day

1001
03:49:23.879 --> 03:49:35.959
by day include of course, your ability to relax so

1002
03:49:36.280 --> 03:49:39.079
much easier.

1003
03:49:43.440 --> 03:49:44.440
Than sleeping.

1004
03:49:49.040 --> 03:49:54.719
It's the most natural thing in the world to you

1005
03:49:59.239 --> 03:50:02.159
because for working, to sleep is something.

1006
03:50:01.920 --> 03:50:03.000
That you've done.

1007
03:50:05.840 --> 03:50:07.440
So many times.

1008
03:50:08.760 --> 03:50:14.600
In your life, and you know that you were born.

1009
03:50:15.879 --> 03:50:22.520
As we all work with the ability to fall asleep, naturally,

1010
03:50:27.120 --> 03:50:39.280
born with that ability to just drift off into a deep,

1011
03:50:40.559 --> 03:50:52.360
healing sleep. Even when we're kids, sometimes will fall asleep

1012
03:50:52.399 --> 03:50:57.239
and we don't even want to try to think stay awake.

1013
03:50:58.639 --> 03:51:02.079
Maybe it's a birthday in the morning though it's Christmas

1014
03:51:02.280 --> 03:51:04.559
or holiday or something.

1015
03:51:04.360 --> 03:51:06.399
We look forward to, and I don't want to go

1016
03:51:06.559 --> 03:51:06.959
to sleep.

1017
03:51:09.200 --> 03:51:14.120
But the more you want to stay awake, the more

1018
03:51:14.440 --> 03:51:22.719
we just start to drift. And the more he finds drifting.

1019
03:51:23.680 --> 03:51:29.040
We try to stop yourself and drifting asleep, the deeper

1020
03:51:29.200 --> 03:51:40.840
and stronger without drifting becomes. Because we're born not just

1021
03:51:41.040 --> 03:51:43.239
with the need to.

1022
03:51:43.360 --> 03:51:44.680
Relax deeply.

1023
03:51:46.040 --> 03:51:55.879
And to naturally fall asleep, but it's our birthright, it's

1024
03:51:56.000 --> 03:52:06.520
part of our DNA, and sometimes as we get older

1025
03:52:06.600 --> 03:52:10.440
in life, perhaps at times.

1026
03:52:10.920 --> 03:52:20.079
We have forgotten the relaxing completely.

1027
03:52:21.840 --> 03:52:23.920
It's not being a.

1028
03:52:24.159 --> 03:52:34.840
Wonderfully pleasant experience. It's also really.

1029
03:52:34.760 --> 03:52:53.840
Easy it's very, very easy to let go, because that's

1030
03:52:53.959 --> 03:52:54.360
what it is.

1031
03:52:54.559 --> 03:52:55.040
It's just.

1032
03:52:58.559 --> 03:53:10.000
Deciding to let go. And when you press the play

1033
03:53:10.120 --> 03:53:18.280
button on my recordings, you have given permission.

1034
03:53:20.079 --> 03:53:21.319
From my voice.

1035
03:53:22.559 --> 03:53:23.120
To relax.

1036
03:53:27.000 --> 03:53:30.520
When you press that play button, you have given me

1037
03:53:30.680 --> 03:53:38.680
permission for my words to effect.

1038
03:53:41.319 --> 03:53:47.840
In a positive, only a positive way.

1039
03:53:51.760 --> 03:53:58.600
Opening up your mind.

1040
03:54:00.159 --> 03:54:10.719
To useful and healing suggestions.

1041
03:54:15.280 --> 03:54:15.920
They can have.

1042
03:54:20.479 --> 03:54:27.920
Such an amazing effect on how you feel right now,

1043
03:54:32.639 --> 03:54:42.479
as well as those changes that continue long after the

1044
03:54:42.639 --> 03:54:53.280
recording ends. Those changes within you the continue to flourish

1045
03:54:54.159 --> 03:55:08.719
and grow transful, I mean your life in positive, beautiful way,

1046
03:55:11.799 --> 03:55:16.559
allowing you to move forward in.

1047
03:55:16.639 --> 03:55:23.200
Your life in the direction thinking you choose for yourself.

1048
03:55:32.520 --> 03:55:44.280
This feeling, this feeling that you can experience a safety, comfort, calmness,

1049
03:55:52.040 --> 03:56:06.040
this feels so nice. It's such a healthy place to be,

1050
03:56:13.920 --> 03:56:31.959
and that postivity pros within you eat every day. Moving forward,

1051
03:56:35.760 --> 03:56:46.719
you had to find that you're all relaxed physically and

1052
03:56:46.920 --> 03:56:55.600
in your mind it's all relaxed. And it's not that

1053
03:56:55.719 --> 03:57:01.760
you're thinking slower, it's just your mind would be less

1054
03:57:02.520 --> 03:57:14.159
cluknocked out with unnecessary negativity, because from now on, your

1055
03:57:14.319 --> 03:57:24.040
mind rejects negativity from now on, you're going to start

1056
03:57:24.319 --> 03:57:40.639
noticing when negativity arises, and you can just say stop, stop,

1057
03:57:43.520 --> 03:57:45.479
and then negativity.

1058
03:57:47.200 --> 03:57:50.239
Will turn around and leave your line.

1059
03:57:58.280 --> 03:58:08.200
Stop and then negativity would disappear.

1060
03:58:16.360 --> 03:58:22.840
And as you notice that you feel way more laxed

1061
03:58:24.280 --> 03:58:26.239
than you probably expected.

1062
03:58:32.360 --> 03:58:33.520
You can now.

1063
03:58:36.840 --> 03:58:42.719
Congratulate yourself because you're the person that has done this.

1064
03:58:44.440 --> 03:58:49.920
You are the one that has opened your mind up

1065
03:58:50.639 --> 03:58:50.920
to the.

1066
03:58:51.040 --> 03:58:59.040
Simple facts, and you can feel more relaxed in your

1067
03:58:59.159 --> 03:59:09.239
body end in your mind. You've opened your mind up

1068
03:59:09.479 --> 03:59:17.520
to the birthrights, have been able to just fall asleep

1069
03:59:17.920 --> 03:59:31.559
easily when he cheers. And that's a nice feeling.

1070
03:59:33.200 --> 03:59:34.000
Don't you think.

1071
03:59:36.399 --> 03:59:37.280
It feels nice?

1072
03:59:37.360 --> 03:59:46.719
Doesn't it? To feel calm from the healing energy is

1073
03:59:46.840 --> 03:59:57.719
spreading through your body in your mind to spend time

1074
04:00:00.079 --> 04:00:15.959
a special place where negativity can no longer enter. Negativity

1075
04:00:16.159 --> 04:00:16.760
is banned.

1076
04:00:17.799 --> 04:00:21.319
It's bad, it's not allowed entry.

1077
04:00:23.920 --> 04:00:28.440
It doesn't it doesn't, This doesn't deserve to be here, doesn't.

1078
04:00:28.280 --> 04:00:29.159
Be long here.

1079
04:00:32.920 --> 04:00:47.760
Negativity has no place in your life, which makes room

1080
04:00:48.000 --> 04:00:50.280
for more comfort.

1081
04:00:51.959 --> 04:01:20.319
Or healing or relaxation. O peace, It feels nice, doesn't it?

1082
04:01:22.200 --> 04:01:47.719
Just echo everything? I'm gonna count down now from twenty

1083
04:01:47.959 --> 04:02:03.479
down to one. You can continue to relax, Drea to

1084
04:02:03.680 --> 04:02:17.440
sleep with every number, he'd be saved. You can fill

1085
04:02:18.600 --> 04:02:24.840
twice is relaxed, or if you choose, you can fill

1086
04:02:25.639 --> 04:03:24.079
twice sleeping now twenty nineteen, eighteen, seventy six day, fifty day,

1087
04:03:30.559 --> 04:04:39.920
four thirty two, eleven, ten, nine, eight, seven, six.

1088
04:04:47.959 --> 04:04:48.239
Five.

1089
04:05:16.639 --> 04:05:33.840
Why this is your time to just take a break,

1090
04:05:38.440 --> 04:05:39.440
your time.

1091
04:05:42.360 --> 04:05:58.680
Relax, to allow your mind to slope down, to give

1092
04:05:58.760 --> 04:06:00.479
yourself a permishion.

1093
04:06:04.879 --> 04:06:06.639
To take a break.

1094
04:06:11.280 --> 04:06:21.479
From everything. Endure the only person that can make that decision.

1095
04:06:24.319 --> 04:06:27.040
You're the only person that can actually tell your mind

1096
04:06:32.239 --> 04:06:56.319
just relax, to just take some time off so that

1097
04:06:56.479 --> 04:07:01.520
you can focus on your body. Get in touch me

1098
04:07:02.639 --> 04:07:18.959
how you feel physically and in the process of this

1099
04:07:19.319 --> 04:07:24.200
body scanned, where you focus on different parts of your body,

1100
04:07:30.639 --> 04:07:38.079
those parts that you focus on and observe, even though

1101
04:07:38.239 --> 04:07:47.360
you're not purpose requesting those parts of your body to relax,

1102
04:07:49.600 --> 04:07:55.920
it's kind of expected. You expect when you listen to

1103
04:07:56.120 --> 04:08:02.920
my wist to feel next naturally.

1104
04:08:08.000 --> 04:08:13.799
Because when you're listening to me, your attention.

1105
04:08:15.639 --> 04:08:26.879
Is focused on my words, and as my words guide you.

1106
04:08:29.319 --> 04:08:30.399
To focus.

1107
04:08:34.360 --> 04:08:49.239
On those parts of your body, your focus increases, which

1108
04:08:49.399 --> 04:09:05.319
actually calm to your mind. When your mind calms down,

1109
04:09:10.479 --> 04:09:32.719
body relaxes, and when your body calms down, your mind

1110
04:09:34.760 --> 04:09:50.440
relaxes and ready started to focus on.

1111
04:09:50.600 --> 04:09:55.879
Your body already.

1112
04:09:57.559 --> 04:10:10.520
Feel that healing energy is spreading through your body, pushing

1113
04:10:10.760 --> 04:10:24.600
out stress and tension. Here all the parts of your

1114
04:10:24.680 --> 04:10:35.799
body bleeding, skin, bones, blood, all of your audience inside

1115
04:10:35.879 --> 04:10:41.040
your body, What of the muscles, what of the fat

1116
04:10:43.559 --> 04:10:51.040
of everything? Every hair on your body is filled with

1117
04:10:51.200 --> 04:11:01.840
that here energy. Knowing your brain.

1118
04:11:06.239 --> 04:11:18.000
Fills the energy, the feed and the comfort.

1119
04:11:19.600 --> 04:11:41.639
Relaxation increases, deep bay increases in a way that.

1120
04:11:45.120 --> 04:11:45.959
Your mind.

1121
04:11:49.319 --> 04:12:02.840
Starts to fill perhaps spent grousing because it's not needed,

1122
04:12:06.239 --> 04:12:12.200
and it may starts to drift.

1123
04:12:20.600 --> 04:12:22.479
If that's what's needed.

1124
04:12:25.719 --> 04:12:31.959
If you're listening to this, we need disting relaxation.

1125
04:12:32.760 --> 04:12:33.760
That's where you get.

1126
04:12:35.760 --> 04:12:37.239
If we need is.

1127
04:12:38.920 --> 04:12:40.479
To fall asleep.

1128
04:12:41.799 --> 04:12:49.600
Actually easily. That's why drifts. That's also.

1129
04:12:50.920 --> 04:12:58.079
What happened, because why.

1130
04:13:00.760 --> 04:13:05.799
Pressing out play button on the podcast and listening to

1131
04:13:05.959 --> 04:13:21.079
MA gave permission your body and wind, in fact, give

1132
04:13:21.159 --> 04:13:30.239
the command to your body and wine to relax deeply,

1133
04:13:34.399 --> 04:13:40.440
to drift off the slave if that's what he wants to.

1134
04:13:43.840 --> 04:13:44.079
Need.

1135
04:13:51.719 --> 04:13:57.360
Em as I focus of different parts of your body.

1136
04:14:02.319 --> 04:14:02.920
You may.

1137
04:14:04.319 --> 04:14:11.879
Start to just drift and then you come back again.

1138
04:14:13.200 --> 04:14:14.479
You hear me talk.

1139
04:14:14.239 --> 04:14:18.920
Again, focusing on a different parts of your body.

1140
04:14:24.680 --> 04:14:25.280
You may.

1141
04:14:27.239 --> 04:14:36.760
I'm just so drifting, being realized drifting until you're still

1142
04:14:36.879 --> 04:14:46.200
drifting to lot again to my voice, fasine, what a

1143
04:14:46.360 --> 04:14:51.719
different parts of your body starts to relaxe.

1144
04:14:51.360 --> 04:14:57.360
Deeper because I'm drifting.

1145
04:14:59.000 --> 04:15:14.600
It's basically in the sleep there you draft the long drift,

1146
04:15:16.479 --> 04:15:17.879
only you draft.

1147
04:15:20.639 --> 04:15:21.280
Aventually.

1148
04:15:23.079 --> 04:15:33.200
I drifting continues to sleep, and that's the last.

1149
04:15:35.680 --> 04:15:36.440
To do.

1150
04:15:41.000 --> 04:15:42.120
When you read time.

1151
04:15:43.440 --> 04:15:52.799
When you've experienced the I about to sleep, need to

1152
04:15:54.719 --> 04:16:02.319
and if you don't have to sleep, strue pleasant.

1153
04:16:04.680 --> 04:16:26.200
Some accent. Deep sleep feels a nice.

1154
04:16:28.159 --> 04:16:38.799
Taxes minds feel as you feel like.

1155
04:16:39.959 --> 04:16:47.559
He which is spreading through acies deeply.

1156
04:16:53.319 --> 04:17:10.479
X starts.

1157
04:17:10.879 --> 04:19:52.079
Jus sholders chiss, fads spy your body its focus again

1158
04:19:54.920 --> 04:20:10.159
said focus this time and your faihead Now your mouth,

1159
04:20:11.399 --> 04:20:33.120
your lips, hold of your mouth, like you said, on

1160
04:20:33.280 --> 04:20:33.920
your fingers.

1161
04:20:39.280 --> 04:20:40.600
Maybe you get.

1162
04:20:42.159 --> 04:20:46.360
If your fingers little bits you can focus on each

1163
04:20:46.680 --> 04:20:48.079
one individually.

1164
04:20:54.360 --> 04:20:55.479
Five hands.

1165
04:21:00.319 --> 04:21:05.559
Should focus on a bunch of your hands. Now I

1166
04:21:05.760 --> 04:21:14.319
seemed to just melt into one man ide your hands

1167
04:21:14.479 --> 04:21:21.799
started left hand and asked as if.

1168
04:21:24.360 --> 04:21:25.879
Just fixed the game.

1169
04:21:31.120 --> 04:21:59.319
Now focus soon these just start helping. These help now

1170
04:21:59.559 --> 04:22:14.040
like seconds says just see.

1171
04:22:45.719 --> 04:22:48.600
The same top sec.

1172
04:23:56.399 --> 04:26:05.319
Second six sections. Usag not said.

1173
04:26:15.360 --> 04:26:30.719
I sil body fails, not say.

1174
04:26:38.000 --> 04:27:23.840
Mind fails. Let him go, let him go, let's say

1175
04:27:24.840 --> 04:27:55.399
go everything, Let's think go, let's think go, Let's say.

1176
04:27:55.840 --> 04:28:05.040
Go everything.

1177
04:28:12.120 --> 04:28:20.680
Everything. We start now.

1178
04:28:22.079 --> 04:28:24.120
And like you just the first of all, just to

1179
04:28:24.360 --> 04:28:25.520
see yourself.

1180
04:28:26.639 --> 04:28:32.840
Lying down on the mess such table, lying on your front.

1181
04:28:34.079 --> 04:28:42.079
Your head is supported, your arms are supported, and you

1182
04:28:42.159 --> 04:28:48.319
feel comfortable, and the breathing is really easy, and you

1183
04:28:48.520 --> 04:28:55.040
feel you feel confident in how you look as well.

1184
04:28:55.239 --> 04:28:59.159
So there's none of that issue of body problems or

1185
04:28:59.319 --> 04:29:08.879
shyness because I'm a professional and this is a therapy session,

1186
04:29:09.719 --> 04:29:17.120
so none of that stuff matters on whatsoever. This is

1187
04:29:17.159 --> 04:29:25.319
about you. This is about how you feel, how you

1188
04:29:26.079 --> 04:29:33.000
can enjoy that sense of comfort and relaxation that comes

1189
04:29:33.120 --> 04:29:39.840
from letting go and allowing my hands and my fingers

1190
04:29:40.360 --> 04:29:52.440
to relax you by a messaging your body. Soone starts

1191
04:29:52.479 --> 04:29:57.319
off just by placing my hands on the back of

1192
04:29:57.399 --> 04:30:03.239
your head, just generally, just so you can feel my hands.

1193
04:30:04.319 --> 04:30:11.319
Feel like really on you so you can maybe feel

1194
04:30:11.360 --> 04:30:13.680
the warmth of my hands on the back of your head.

1195
04:30:17.360 --> 04:30:20.879
With my hands to the side of your head, not pressing,

1196
04:30:21.000 --> 04:30:27.360
but just holding there very gently, maybe over your ears,

1197
04:30:27.920 --> 04:30:30.879
and a little bit on your face, just so you

1198
04:30:31.000 --> 04:30:33.559
can feel my hands.

1199
04:30:35.280 --> 04:30:37.479
So you can become accustomed.

1200
04:30:38.440 --> 04:30:38.840
To them.

1201
04:30:47.479 --> 04:30:49.479
And now I'll put my hands on the back of

1202
04:30:49.559 --> 04:30:56.840
your head again and gently let them slide down on

1203
04:30:56.959 --> 04:31:06.319
to the back of your neck. You can feel my

1204
04:31:06.559 --> 04:31:16.639
hands gently stroking the back of your neck and start

1205
04:31:16.719 --> 04:31:25.120
with just so you can get used to the feeling

1206
04:31:25.319 --> 04:31:28.399
of my hands on your skin, get accustomed to it,

1207
04:31:32.280 --> 04:31:34.159
realize that you're safe.

1208
04:31:35.200 --> 04:31:44.000
It's all good, it's all fine. And I want to

1209
04:31:44.040 --> 04:31:48.760
start gently messaging the muscles in the back of your neck.

1210
04:31:56.280 --> 04:32:08.040
With both hands. And this is a very trusting situation really,

1211
04:32:08.639 --> 04:32:13.360
because our necks is so fragile to have someone have

1212
04:32:13.520 --> 04:32:18.719
their hands around your neck in that way and sometimes

1213
04:32:18.840 --> 04:32:24.040
be problematic for people, which is why massages are quite good,

1214
04:32:25.200 --> 04:32:33.600
because it allows you to relax and to get in

1215
04:32:33.840 --> 04:32:51.239
touch with trust, to feel peaceful and calm. There's a

1216
04:32:51.360 --> 04:33:00.079
massage the sides of your neck, gently moving from the

1217
04:33:00.159 --> 04:33:04.000
bottom of your neck. It should be sort of near

1218
04:33:04.040 --> 04:33:07.279
where your shoulders start. I guess all the way up

1219
04:33:09.400 --> 04:33:14.840
to your jaw is kind of area on the side

1220
04:33:14.880 --> 04:33:19.880
of your neck. Of course it's a lot longer than

1221
04:33:20.240 --> 04:33:36.279
the front of your neck. The message in the back

1222
04:33:36.360 --> 04:33:44.959
of your neck, especially that area where perhaps we hold tension,

1223
04:33:49.200 --> 04:33:53.759
and there's that area's message. You can actually feel the

1224
04:33:53.880 --> 04:34:02.319
sense of release in the back of your neck. Maybe

1225
04:34:02.439 --> 04:34:07.319
you can breathe it out as well. Not just how

1226
04:34:07.360 --> 04:34:20.599
it feels, notice how you feel. They're moving down to

1227
04:34:20.759 --> 04:34:26.360
that area between your neck and your shoulders, that musty area,

1228
04:34:29.080 --> 04:34:36.880
starting to message that area on both sides. This would

1229
04:34:36.919 --> 04:34:39.720
be the area that a lot of people would message

1230
04:34:39.759 --> 04:34:43.119
if they were going to give you, like a shoulder message.

1231
04:34:44.639 --> 04:34:48.400
Even that's not technically the shoulders, but it's sort of

1232
04:34:48.520 --> 04:34:50.720
muscles that lead to the shoulders.

1233
04:34:52.040 --> 04:34:52.880
From the neck.

1234
04:34:54.799 --> 04:35:01.080
And the game that can hold tension and stress when massaged.

1235
04:35:01.959 --> 04:35:08.360
Sometimes a nice deep message is useful, and do you

1236
04:35:08.599 --> 04:35:26.599
decide how deep that message is. Just allow my knuckles

1237
04:35:27.680 --> 04:35:31.959
just to dig in to get to those muscles, to

1238
04:35:32.200 --> 04:35:42.919
really relaxed and all the time being found yet gentle

1239
04:35:44.319 --> 04:36:02.080
with it and just striking down the area to your

1240
04:36:02.159 --> 04:36:13.959
actual shoulders, moving to the muscles of your shoulders and

1241
04:36:14.119 --> 04:36:18.880
maybe initially just pulling up the shoulders a little bit

1242
04:36:19.040 --> 04:36:22.439
off the table, just to give you a little bit of.

1243
04:36:22.439 --> 04:36:33.479
A stretch a very gently. You've got the muscles at

1244
04:36:33.479 --> 04:36:36.599
the front of your shoulders the side of.

1245
04:36:36.639 --> 04:36:47.080
The back again, this is the part that you can

1246
04:36:47.200 --> 04:36:52.400
really take quite a bit of pressure, quite a bit

1247
04:36:52.439 --> 04:37:05.319
of needing if if you wish, release the tension to

1248
04:37:05.479 --> 04:37:12.680
really get into those muscles and plet your fingers in there.

1249
04:37:13.919 --> 04:37:19.799
You feel really nice. Sometimes it's just being stroked gently,

1250
04:37:21.000 --> 04:37:24.959
being messaged quite strongly.

1251
04:37:28.680 --> 04:37:30.599
You can all be beneficial.

1252
04:37:31.599 --> 04:37:33.000
To the real solution.

1253
04:37:37.840 --> 04:37:50.520
With the muscles in your shoulders. Now, as you move

1254
04:37:50.680 --> 04:37:59.880
down your arms, were doing one arm at a time,

1255
04:38:00.919 --> 04:38:10.279
starting with your right arm, but there is I just

1256
04:38:11.680 --> 04:38:14.840
lift your arm up, just hold it to the side

1257
04:38:14.880 --> 04:38:21.919
of you that where it still be attached, and I

1258
04:38:22.119 --> 04:38:36.720
just message the tops of your arms all the way

1259
04:38:36.799 --> 04:38:55.959
down to your forearms into your wrists, generally messaging.

1260
04:39:01.080 --> 04:39:01.959
That part.

1261
04:39:04.520 --> 04:39:11.279
Softer part, which is the underpart of the arm, which

1262
04:39:11.479 --> 04:39:16.400
leads to the crease in your elbow. The inside. It's

1263
04:39:16.560 --> 04:39:34.200
much more sensitive skin. Sometimes just having that stroked feel

1264
04:39:34.360 --> 04:39:51.000
really nice, pleasurable and relaxing. Now moving down to your

1265
04:39:51.119 --> 04:40:03.919
right hand, just holding your hand with both of my hands,

1266
04:40:09.799 --> 04:40:16.319
just pressing gently on the back of your head, stretching

1267
04:40:16.479 --> 04:40:17.799
your fingers.

1268
04:40:19.319 --> 04:40:24.799
Ever slightly at the same time.

1269
04:40:26.799 --> 04:40:39.799
Pressing down and massaging each finger, and then starting to

1270
04:40:40.040 --> 04:40:42.560
massage the palms and the hand.

1271
04:40:49.279 --> 04:40:50.240
Just turning the.

1272
04:40:50.439 --> 04:41:00.599
Hand gently, stretching it gently, and actually.

1273
04:41:00.439 --> 04:41:01.799
Have in your hand held.

1274
04:41:02.840 --> 04:41:03.560
Can it really be.

1275
04:41:05.319 --> 04:41:10.959
An emotional experience sometimes even if it is a stranger,

1276
04:41:12.959 --> 04:41:16.599
So when you don't know very well, like a massage

1277
04:41:16.919 --> 04:41:30.599
person or a therapist, maybe because it's intimate, you can

1278
04:41:30.639 --> 04:41:43.720
feel nice, you can feel safe. As I put that

1279
04:41:44.119 --> 04:41:52.919
right arm back down where it was, do the same

1280
04:41:53.080 --> 04:42:04.639
with your left arm. Thank you, the same, massaging the

1281
04:42:04.759 --> 04:42:10.279
muscles and you are all way down to your wrist,

1282
04:42:14.400 --> 04:42:24.439
striking inside of your own just being gentle or as

1283
04:42:24.720 --> 04:42:38.240
fun as you require. And then massaging your left hand,

1284
04:42:44.799 --> 04:42:54.040
stretching the fingers gently, massage in the palm of your

1285
04:42:54.159 --> 04:43:20.599
left hand. You feel so so relaxing, so cumpeting.

1286
04:43:34.720 --> 04:43:47.119
I'll just rest your left arm back down. Start message

1287
04:43:47.599 --> 04:43:50.919
your back, the biggest.

1288
04:43:50.639 --> 04:44:02.040
Part of your body, starting at the top, starting again

1289
04:44:02.240 --> 04:44:05.520
where he would have been, the area of the top

1290
04:44:05.880 --> 04:44:13.400
in between your shoulders, your neck, going back message in

1291
04:44:13.439 --> 04:44:25.520
the area again, but this time moving downwards, making it downward.

1292
04:44:25.680 --> 04:44:33.560
Stroke to the middle of at back. Working for me

1293
04:44:34.000 --> 04:44:44.319
outside inwards massage in that you're back, but the outside

1294
04:44:44.639 --> 04:45:03.000
of your back parts rearms well. Maybe rest against almost

1295
04:45:05.159 --> 04:45:17.639
the path that connects your front to your back. Just

1296
04:45:17.919 --> 04:45:26.319
messaging down firmly but gently, as firm as you want,

1297
04:45:29.840 --> 04:45:34.360
moving down and moving across a little bed. Move all

1298
04:45:34.400 --> 04:45:40.279
the way down again, be very gentle. You have firm

1299
04:45:40.520 --> 04:45:52.119
if you cheers. Eventually even get to the spine. We

1300
04:45:52.240 --> 04:45:56.759
can message the muscles and either side of your spine.

1301
04:45:57.200 --> 04:45:59.959
From the top of your neck or the way down

1302
04:46:00.080 --> 04:46:03.959
out to your lower back.

1303
04:46:10.240 --> 04:46:16.240
You can do that a few times. Sometimes people would

1304
04:46:16.319 --> 04:46:23.040
use the knuckle or the you know, the two fingers

1305
04:46:23.119 --> 04:46:28.840
and just go your side of the spine almost just

1306
04:46:29.080 --> 04:46:32.200
push down, go all the way down to the bottom

1307
04:46:32.240 --> 04:46:40.479
of the spine, each time releasing the tension and opening

1308
04:46:40.599 --> 04:46:49.639
up the body, stretching your body so that you feel

1309
04:46:50.360 --> 04:47:07.840
more relaxed but at the same time rejuvenated. And now

1310
04:47:07.880 --> 04:47:11.759
I'm going to move to one side, to your right side,

1311
04:47:16.599 --> 04:47:21.119
and from the bottom of your lips to your pelvis,

1312
04:47:22.240 --> 04:47:28.959
We're gonna message that area of your back. I'll stretch

1313
04:47:29.040 --> 04:47:33.240
over the other side and I'll pull the muscles gently

1314
04:47:34.200 --> 04:47:36.040
and massage will push.

1315
04:47:37.279 --> 04:47:40.639
From one end that side will way to my side.

1316
04:47:42.400 --> 04:47:45.119
To the middle of the fact to where your spine

1317
04:47:45.240 --> 04:47:52.200
is massaging that side of your spine the opposite side

1318
04:47:52.279 --> 04:48:00.200
to where I'm standing. It's almost likely leading bread. There's

1319
04:48:00.240 --> 04:48:06.319
a big area which is firm, yet there lots there

1320
04:48:06.599 --> 04:48:16.080
to message. Potentially one of the most important places to

1321
04:48:16.159 --> 04:48:24.200
actually have a message because you really feel it, really

1322
04:48:24.439 --> 04:48:29.240
feel the release and the pleasure of having your lower

1323
04:48:29.319 --> 04:48:38.319
back massage. It releases so much from your body that's

1324
04:48:38.400 --> 04:48:47.439
not useful, starting a human process which will continue long

1325
04:48:47.520 --> 04:48:59.919
after this recording is over. The message in this part

1326
04:49:00.040 --> 04:49:05.680
of your bodynly feels really good for you. It's actually

1327
04:49:05.799 --> 04:49:09.840
fun to do because it is, as I said, like

1328
04:49:10.040 --> 04:49:15.159
kneading bread. It's a part that you can really get

1329
04:49:15.360 --> 04:49:22.759
hold of and really message deeply. If that's your choice.

1330
04:49:30.759 --> 04:49:32.680
They're not going to move over to the other side

1331
04:49:32.680 --> 04:49:39.840
of your body and do the same with the opposite part.

1332
04:49:42.159 --> 04:49:43.080
Of your lower back.

1333
04:49:45.680 --> 04:49:54.479
Kneading and messaging from your side or way to the

1334
04:49:54.599 --> 04:50:02.319
middle of your back where your spine is pressing and

1335
04:50:02.880 --> 04:50:13.400
needing firm and gentle at the same time. It feels

1336
04:50:13.840 --> 04:50:26.360
so releasing a mixture of pleasure, comfort, release, calmness, relaxation

1337
04:50:27.799 --> 04:50:37.720
or mixed together. Plus there's that feeling for your stomach

1338
04:50:38.200 --> 04:50:39.560
as it's being stretched.

1339
04:50:41.479 --> 04:50:44.599
Even though you're in your stomach now, you can feel

1340
04:50:44.680 --> 04:50:45.159
it being.

1341
04:50:45.119 --> 04:50:49.159
Stretched because the whole area is connected to your stomach.

1342
04:50:57.919 --> 04:51:02.720
Now we're going to move or move further up to

1343
04:51:02.840 --> 04:51:05.479
your top of your body, and we did the same

1344
04:51:07.319 --> 04:51:14.479
this time, starting with your upper back. Put my hands

1345
04:51:15.119 --> 04:51:19.680
forward over and massive massage in that area.

1346
04:51:22.319 --> 04:51:26.040
Up to your spine, from the side of your body

1347
04:51:26.279 --> 04:51:27.240
up to your spine.

1348
04:51:29.000 --> 04:51:35.520
To someone that the message area, the muscle tissue, wherever

1349
04:51:35.759 --> 04:51:39.240
fatty tissue even will be possibly from your chest.

1350
04:51:41.080 --> 04:51:45.159
Beau's all connected. The chest and the back connect together.

1351
04:51:48.319 --> 04:51:51.560
I'm going to be massaging and just pulling some of

1352
04:51:51.680 --> 04:51:59.959
that skin from your side up the massage in the area.

1353
04:52:02.639 --> 04:52:03.840
Of your upper back.

1354
04:52:05.360 --> 04:52:11.880
All the way to your spine, and then I'll move

1355
04:52:11.959 --> 04:52:14.759
down a bit and I'll continue with the middle of

1356
04:52:14.799 --> 04:52:17.080
your back doing exactly the same thing.

1357
04:52:20.959 --> 04:52:25.360
There's gentle as deep as you choose.

1358
04:52:34.040 --> 04:52:37.919
Now I'll move on the other side again and do

1359
04:52:38.080 --> 04:52:41.479
the exact same thing with the top of your back

1360
04:52:42.360 --> 04:52:51.279
on the other side from pretty much underneath your are

1361
04:52:51.439 --> 04:53:04.639
near you really to your spine, and then continue in

1362
04:53:04.759 --> 04:53:11.319
that all the way down including the lower your the

1363
04:53:11.400 --> 04:53:27.720
middle of your back. Now I can I go to

1364
04:53:27.880 --> 04:53:34.520
your thighs, the backs of your thighs and the sides

1365
04:53:34.599 --> 04:53:44.040
of your thighs, starting with your right leg, and massage

1366
04:53:45.599 --> 04:53:54.720
the back and the sides of your thighs gently and firmly.

1367
04:53:56.880 --> 04:54:00.599
There's a lot of muscles there, see there that can

1368
04:54:00.639 --> 04:54:04.919
be very tense at times and maybe needs a little

1369
04:54:04.959 --> 04:54:08.439
bit more pressure than the rest of the body that's

1370
04:54:08.639 --> 04:54:18.759
up to you. You can gently stroke the back of

1371
04:54:18.919 --> 04:54:24.400
your legs where you know, opposite your knee joints or

1372
04:54:24.520 --> 04:54:38.040
underneath your knee joint, very sensitive, gentle area, and working

1373
04:54:38.200 --> 04:54:45.639
down to your calf muscles. Massage in your calf muscles

1374
04:54:46.520 --> 04:54:55.040
thoroughly and deeply, if you choose, using both hands.

1375
04:54:59.240 --> 04:55:11.000
Fingers, sticking deep to your ankles.

1376
04:55:12.680 --> 04:55:18.279
At the back of your back of your ankles, just

1377
04:55:18.639 --> 04:55:29.959
generally massage in that area, maybe left in the leg

1378
04:55:30.159 --> 04:55:45.599
and stretching it a little bit. Moving to the right foot,

1379
04:55:53.560 --> 04:56:03.319
massage in the bottom of your feet and the side

1380
04:56:03.439 --> 04:56:14.400
of your feet gently but firm enough so they don't

1381
04:56:14.479 --> 04:56:21.400
tickle just a low.

1382
04:56:23.799 --> 04:56:27.560
The pleasure that you get from heaving your feet message.

1383
04:56:29.840 --> 04:56:36.680
To just overtake you. As I continue to message your feet,

1384
04:56:39.119 --> 04:56:46.200
the bottoms of your feet, the sides, your arches.

1385
04:56:46.400 --> 04:56:47.119
Your heel.

1386
04:56:49.560 --> 04:56:51.720
You can put a lot of pressure into your heel

1387
04:56:52.560 --> 04:56:57.520
and it feels amazing, Yet the arches need to be

1388
04:56:57.639 --> 04:57:09.360
a bit more gentle. Stretching your toes gently and massage

1389
04:57:09.439 --> 04:57:15.479
in the bottoms of your toes with my fingers, each

1390
04:57:15.599 --> 04:57:29.240
one individually. Moving over to the left leg to do

1391
04:57:29.400 --> 04:57:38.119
exactly the same thing. Starting at the top of the thighs,

1392
04:57:40.360 --> 04:57:42.880
work in the back of the thighs and the sides,

1393
04:57:44.520 --> 04:57:47.159
massaging deeply and gently.

1394
04:57:48.880 --> 04:57:55.560
The whole area, working all the way down.

1395
04:58:02.799 --> 04:58:08.520
This is an area that maybe you could like to

1396
04:58:08.639 --> 04:58:17.880
spend more time relaxing the message. Perhaps, if you wanted,

1397
04:58:18.000 --> 04:58:22.840
I could make a feature recording on spend more time

1398
04:58:23.000 --> 04:58:24.560
in one particular area.

1399
04:58:30.279 --> 04:58:31.439
As she moved down.

1400
04:58:34.159 --> 04:58:48.799
To calf muscles, massagy and your calf muscles, and gently.

1401
04:58:54.040 --> 04:58:55.040
Moved down.

1402
04:58:57.080 --> 04:59:04.119
Your rincor into your feet, Massage the backs of your feet,

1403
04:59:06.159 --> 04:59:15.279
buds of your feet, Stretching your toes and massage in

1404
04:59:15.400 --> 04:59:23.680
each to individually. That feeling of pleasure and release the

1405
04:59:24.080 --> 04:59:31.720
experience when you're having your feet and massaged feels reat again.

1406
04:59:43.479 --> 04:59:51.240
Now she turned over and your mind laying on your back.

1407
04:59:58.799 --> 05:00:12.319
She's gonna start a ca your nick area in your shoulders,

1408
05:00:16.360 --> 05:00:27.080
just to get back in touch with that area. As

1409
05:00:27.119 --> 05:00:38.639
you move up, I can clean my hands, make a

1410
05:00:38.680 --> 05:00:49.279
little fresh He's now gonna massage your face simply starting

1411
05:00:49.360 --> 05:01:01.599
off with your forehead. Your eyes are closed, Just stretch

1412
05:01:02.840 --> 05:01:07.319
your eyes a little bit, pushing up with your eyebrows,

1413
05:01:14.080 --> 05:01:25.040
just messaging around your scalp. Me started down your cheeks,

1414
05:01:26.560 --> 05:01:39.319
around your ears, into your charm, chimly the sides of your.

1415
05:01:39.319 --> 05:02:02.360
Neck chin and just move it down. Can your leck down.

1416
05:02:02.279 --> 05:02:10.000
To your chest, starting by message in the very top

1417
05:02:10.080 --> 05:02:18.840
of your chest where the collar bone is. Give side

1418
05:02:18.919 --> 05:02:30.880
of the collarbone. They just messide in the hole of

1419
05:02:31.000 --> 05:02:51.840
the chest, move the chest around, because it's quite a

1420
05:02:52.000 --> 05:02:57.319
large area. You can move from one side to the next.

1421
05:03:01.799 --> 05:03:08.200
Moving my hands underneath you pretty much your arms or

1422
05:03:12.639 --> 05:03:17.840
stretching up, stretching some of the muscles of your back

1423
05:03:17.919 --> 05:03:19.279
in the process.

1424
05:03:24.040 --> 05:03:26.959
Moving up over your chest.

1425
05:03:31.240 --> 05:03:46.599
And then moving down again. Then lower my hands.

1426
05:03:47.360 --> 05:03:53.880
They're just massage gently and slide down towards your stomach,

1427
05:03:55.680 --> 05:04:02.119
starting in the middle of your chest and then gradually

1428
05:04:02.200 --> 05:04:08.880
in my head's moving apart and a massaging and sliding

1429
05:04:09.479 --> 05:04:17.959
at the same time, moving down to just below your

1430
05:04:18.040 --> 05:04:36.240
red cage, moving down, then massaging up again, giving your

1431
05:04:36.439 --> 05:04:39.599
chest all the attention.

1432
05:04:40.959 --> 05:04:41.919
And it needs.

1433
05:04:43.639 --> 05:04:55.959
To film completely relaxed. Remembering that also you're going to

1434
05:04:56.040 --> 05:05:01.639
be focusing on your sides as well, an area that

1435
05:05:01.919 --> 05:05:09.119
really doesn't get much attention, that feels really good when

1436
05:05:09.159 --> 05:05:18.400
it's massaged. Just stroking my hands down the sides of

1437
05:05:18.520 --> 05:05:25.439
your body, just below your arms, all the way down

1438
05:05:25.520 --> 05:05:40.439
to your hips. Now move into your stomach area. You

1439
05:05:40.560 --> 05:05:44.000
can stand on one side of you like I did

1440
05:05:44.080 --> 05:05:49.799
when I did your lower back, with a similar process,

1441
05:05:51.080 --> 05:06:05.840
just stretching the muscles from your side, gently massaging from

1442
05:06:05.919 --> 05:06:13.560
one side to the next. Move in the whole area

1443
05:06:14.639 --> 05:06:18.560
from blow your ribs all the way down to blow

1444
05:06:18.639 --> 05:06:27.520
your belly butter, and then move.

1445
05:06:27.400 --> 05:06:30.479
Around to the outside of you and repeat that.

1446
05:06:37.080 --> 05:06:50.200
Process of relaxing deeply, calmly. You feel the loose, You

1447
05:06:50.360 --> 05:06:57.720
feel free. There's something about having your stomach massage. It's

1448
05:06:57.840 --> 05:07:04.439
different from any other part because we do have a

1449
05:07:04.560 --> 05:07:09.560
tendency folding a different kind of stress in our stomach

1450
05:07:11.000 --> 05:07:18.880
that we may not be aware of. There's an out

1451
05:07:18.959 --> 05:07:26.279
message your stomach in front of your stomach. They can

1452
05:07:26.599 --> 05:07:37.200
circles around your baby, Buttom, I think going the other

1453
05:07:37.279 --> 05:07:47.520
way around. There the gentleness and of freedom that comes

1454
05:07:49.360 --> 05:07:59.200
from feeling how you're feeling. There's an own moved down

1455
05:08:00.639 --> 05:08:07.959
the tops of your thighs, muscles, massaging them. I can

1456
05:08:08.119 --> 05:08:14.040
do this to your legs at the same time, pressing down,

1457
05:08:16.880 --> 05:08:23.000
massaging deeply those muscles in your thighs, the front of

1458
05:08:23.119 --> 05:08:34.119
your thighs, and moving down to your knees, gently massaging

1459
05:08:34.200 --> 05:08:45.479
your knees. Sliding down your shins, put pressure on either

1460
05:08:45.639 --> 05:08:57.799
side of your shin gently softly but firmly, moving down

1461
05:08:58.159 --> 05:09:13.240
to your ankles, stroking the tops of feet, and let

1462
05:09:13.560 --> 05:09:20.360
each foot in each hand, just gently messaging the whole

1463
05:09:20.520 --> 05:09:29.439
of the foot, the top, the bottom, your heel, your ankle,

1464
05:09:30.279 --> 05:09:41.360
your toes, massage in every part of your feet. It

1465
05:09:41.520 --> 05:09:47.560
feels so good to still let go and enjoy the process,

1466
05:09:53.200 --> 05:10:12.080
enjoy f so deeply relaxed, so much comfort, and so

1467
05:10:12.279 --> 05:10:13.919
many feelings.

1468
05:10:14.919 --> 05:10:18.000
That come just from touching your skin.

1469
05:10:28.720 --> 05:10:35.360
And you can just lie there as long as you choose,

1470
05:10:39.360 --> 05:10:51.159
enjoying the feeling of deep comfort being massaged, but me

1471
05:10:58.319 --> 05:11:02.880
enjoy fear.

1472
05:11:06.959 --> 05:11:07.279
TV.

1473
05:11:18.799 --> 05:11:20.360
And all we're gonna do is.

1474
05:11:23.919 --> 05:11:40.599
Blow out some candles. In your mind, they're gonna be

1475
05:11:40.680 --> 05:11:50.560
a hundred candles, and you're going to.

1476
05:11:50.599 --> 05:12:00.799
Blow each one out individually, one by one, starting at

1477
05:12:00.840 --> 05:12:01.400
a hundred.

1478
05:12:02.520 --> 05:12:03.799
As I count down.

1479
05:12:08.799 --> 05:12:16.119
My way down to one, at least time I say

1480
05:12:16.319 --> 05:12:25.200
a number, you can imagine that candle in front of you,

1481
05:12:29.119 --> 05:12:38.159
and I'd like you to actually physically gently blow that

1482
05:12:38.360 --> 05:12:53.000
candle out. Just is not big blows, just a gentle,

1483
05:12:57.439 --> 05:13:06.720
and that candle mm will extinguish. And then I'll say

1484
05:13:06.840 --> 05:13:18.159
the next number we moved down, then you just put

1485
05:13:18.240 --> 05:13:27.599
that one out as well. And as we move down

1486
05:13:27.720 --> 05:13:38.319
the numbers, you'll find yourself feeding more more relaxed.

1487
05:13:41.360 --> 05:13:42.119
If you need.

1488
05:13:43.680 --> 05:13:52.919
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1489
05:13:56.759 --> 05:13:57.680
In fact, you me.

1490
05:13:59.439 --> 05:14:08.560
Struggle supply all one hundred these candles.

1491
05:14:15.520 --> 05:14:33.959
As you feel more and more deeply relaxed, more more

1492
05:14:38.040 --> 05:14:43.840
deeply tied.

1493
05:14:48.240 --> 05:14:54.000
Then the fur you go down, the more.

1494
05:14:55.439 --> 05:15:07.560
Your mind starts to drift. You may find that you

1495
05:15:09.000 --> 05:15:22.439
stop listening to me after a while. And even though

1496
05:15:22.599 --> 05:15:25.759
that may be background sounds.

1497
05:15:25.439 --> 05:15:26.200
Where you are.

1498
05:15:30.959 --> 05:15:42.159
You'll be aware of those sounds at the moment you

1499
05:15:42.520 --> 05:16:00.919
may start just won't even notice them at all, because

1500
05:16:01.040 --> 05:16:10.880
they're unimportant where I am.

1501
05:16:13.479 --> 05:16:18.159
Look at the sounds of the birds this or horrist.

1502
05:16:18.279 --> 05:16:25.880
The pigeon likes to say, I like you sometimes. And

1503
05:16:26.000 --> 05:16:34.599
there's the old play that goes by. Maybe traffic and

1504
05:16:36.000 --> 05:16:37.119
trains in the.

1505
05:16:37.200 --> 05:16:46.319
Distance that see is important?

1506
05:16:48.639 --> 05:17:09.599
Whatsoever? Candles you blow out? Less important? Anything is candles

1507
05:17:10.880 --> 05:17:36.840
around the fury seemed to move away, sounds, general date days,

1508
05:17:37.319 --> 05:17:40.560
stuff seems to just.

1509
05:17:43.360 --> 05:17:53.720
Away on its side. She feel.

1510
05:17:56.720 --> 05:18:19.159
Calm with every candle you blow out the next number,

1511
05:18:21.959 --> 05:18:31.479
did you hear me say? And then you blow that

1512
05:18:31.840 --> 05:18:59.319
candle out too? So easy, so simple, You canna stop

1513
05:18:59.759 --> 05:19:22.319
by introducing the first candle some hundred, first candle US

1514
05:19:23.040 --> 05:19:39.599
one hundred. When you blow that candle out, you'll find

1515
05:19:41.400 --> 05:19:57.400
immediately light change in how you feel, as well as

1516
05:19:57.520 --> 05:20:20.720
a real sense of audactivity, crying within it, relaxation of sleepiness, spending.

1517
05:20:28.680 --> 05:20:38.000
Starting one hundred.

1518
05:20:40.560 --> 05:21:22.040
All my cap now night didn't I canned ninety eight

1519
05:21:42.479 --> 05:21:48.200
can ninety.

1520
05:21:51.279 --> 05:22:25.560
Seven, nitis.

1521
05:22:59.200 --> 05:23:20.639
Yus n.

1522
05:23:52.840 --> 05:25:02.599
N tchitch.

1523
05:25:17.479 --> 05:26:17.720
Nit I done eight eight.

1524
05:26:59.360 --> 05:28:41.080
Eight eight nighty five.

1525
05:29:58.400 --> 05:29:58.840
Eight it.

1526
05:30:00.919 --> 05:34:39.040
The sight.

1527
05:33:11.360 --> 05:33:11.959
Can do.

1528
05:33:17.200 --> 05:34:29.639
Seventy eight, seventy seven, can seventy six, seventy five, cant

1529
05:34:32.599 --> 05:36:35.560
seventy four, seventy three, set site, set one seventeen, sixty nine,

1530
05:36:45.360 --> 05:37:33.240
cap sixty eight, candle sixty seven, candle sixty five, coundle

1531
05:37:38.840 --> 05:38:37.080
sixty four, candle sixty four, candles sixty three, candle.

1532
05:38:38.560 --> 05:39:36.360
Sixty sixty one, sixty.

1533
05:40:04.119 --> 05:41:15.360
Fifty nine, fifty eight, fifty seven, fifty six.

1534
05:41:43.799 --> 05:41:44.919
Canto.

1535
05:41:47.840 --> 05:44:42.599
Fifty five, candle fifty four, fifty three fifty fifty fifth

1536
05:44:43.240 --> 05:48:05.520
ten fifty four, nine, fourty eight, whatt is footes five

1537
05:48:38.000 --> 05:54:16.240
t four, sect thirty seven, cantle thirty five, thirty three

1538
05:54:52.720 --> 06:00:07.080
thirty No, but you eight wait seven fenty six, cant

1539
06:00:12.360 --> 06:02:54.680
wait five tents, think.

1540
06:03:39.720 --> 06:04:17.919
Wait s.

1541
06:05:35.799 --> 06:10:02.759
Sixty shhhhhhhhhhh.

1542
06:18:04.599 --> 06:18:17.080
Or let go of all of those thoughts, worries, concerns

1543
06:18:17.400 --> 06:18:24.119
about the past, thoughts about the future, and even things

1544
06:18:24.200 --> 06:18:28.360
you've been thinking about today. Just let it all go

1545
06:18:31.799 --> 06:18:34.520
because none of it is useful in this moment.

1546
06:18:39.439 --> 06:18:48.759
This is your opportunity to just focus.

1547
06:18:53.560 --> 06:19:02.360
On feeling relaxed, allowing yourself after get in touch with

1548
06:19:02.520 --> 06:19:12.639
that natural since of peace that we all have within us.

1549
06:19:15.040 --> 06:19:20.479
It's available for everyone, It just sometimes takes a little

1550
06:19:20.479 --> 06:19:26.799
bit of effort to set up the right time and

1551
06:19:27.000 --> 06:19:34.279
place in order for you to just let go. Because

1552
06:19:34.360 --> 06:19:42.400
when you do decide to let go relax, that's what

1553
06:19:42.599 --> 06:19:51.119
your body starts to do because you've chosen, You've chosen

1554
06:19:51.400 --> 06:19:57.880
to just allow your body to unwipen and your mind

1555
06:19:58.560 --> 06:20:06.479
starts to slow down. And it's a nice feeling. It's

1556
06:20:06.520 --> 06:20:10.680
a nice feeling at the beginning, just to know that

1557
06:20:10.840 --> 06:20:21.639
you have chosen to decide to relax deeply. Because you've

1558
06:20:21.759 --> 06:20:30.279
made that decision, your body will just follow suit. Because

1559
06:20:30.319 --> 06:20:34.959
sometimes all the muscles in your body need is just

1560
06:20:35.319 --> 06:20:44.520
permission from you to relax. Because so often we're busy,

1561
06:20:44.799 --> 06:20:49.000
we're going from here to there, we're walking around, and

1562
06:20:49.080 --> 06:20:56.439
we're doing stuff, and the body doesn't have any time

1563
06:20:56.880 --> 06:21:05.520
space to really relax deeply. So it kind of waits

1564
06:21:05.639 --> 06:21:10.759
for you to lead the way, waits for your permission.

1565
06:21:15.080 --> 06:21:15.799
And when you do.

1566
06:21:17.400 --> 06:21:22.560
Give your permission, when you give to say so, when

1567
06:21:22.639 --> 06:21:25.799
you say okay, it's time.

1568
06:21:27.880 --> 06:21:28.840
For your body.

1569
06:21:30.159 --> 06:21:39.119
To let go completely relax totally, your body just follows.

1570
06:21:42.279 --> 06:21:52.680
So like a breath of relief, ah relax, that feeling

1571
06:21:53.639 --> 06:21:56.919
at the end of the day of very physical day

1572
06:21:57.080 --> 06:22:00.759
that you may experience in the past when you get

1573
06:22:00.880 --> 06:22:04.720
home and you just sit down in a chair, maybe

1574
06:22:04.759 --> 06:22:09.279
you kick your shoes off, and our off feels so nice.

1575
06:22:11.159 --> 06:22:13.840
I know that you don't have to get up again

1576
06:22:15.319 --> 06:22:18.599
for a little while at least if you choose, you

1577
06:22:18.680 --> 06:22:21.000
can just sit there for maybe an hour.

1578
06:22:20.959 --> 06:22:24.759
To feels.

1579
06:22:27.520 --> 06:22:36.279
Lessen And just by sitting down like that, your body

1580
06:22:36.479 --> 06:22:41.919
knows that it's time to relax. Your body has been

1581
06:22:42.040 --> 06:22:49.319
given permission from you because it's a mindset in your mind,

1582
06:22:52.680 --> 06:22:54.000
you're prepared.

1583
06:22:55.919 --> 06:22:57.759
To let go everything.

1584
06:22:59.720 --> 06:23:07.000
And it's just completely allow all the stress of your

1585
06:23:07.119 --> 06:23:09.119
body to evaporate.

1586
06:23:12.840 --> 06:23:18.799
Any intensions can just gradually vanish.

1587
06:23:25.319 --> 06:23:37.000
It's almost like magic, really, because that sense of relaxation

1588
06:23:37.279 --> 06:23:43.279
in your body, it's a very natural state. It's not

1589
06:23:43.479 --> 06:23:48.319
something unusual. It may feel unusual when you first start

1590
06:23:48.400 --> 06:23:53.080
to relax. You if you have really spent a lot

1591
06:23:53.119 --> 06:23:57.560
of time focusing and giving yourself this space to let

1592
06:23:57.639 --> 06:24:04.599
go completely and relax, they seem the most stadium, but

1593
06:24:04.720 --> 06:24:10.560
it isn't. It's actually the most natural thing in the

1594
06:24:10.680 --> 06:24:21.200
world to let go completely, to relax totally, the most

1595
06:24:21.599 --> 06:24:28.000
natural thing in the world to allow yourself.

1596
06:24:31.799 --> 06:24:32.799
To feel.

1597
06:24:34.000 --> 06:24:40.599
Really calm in your mind and It is almost like

1598
06:24:40.720 --> 06:24:50.720
a literal unwinding. It slightly press a button and all

1599
06:24:50.919 --> 06:24:57.279
at tension just releases. It's like a wheel, like a

1600
06:24:57.520 --> 06:25:02.000
cog by the inside of the clock, just unwinding. And

1601
06:25:02.119 --> 06:25:06.119
he watched, I could see that the little wind up

1602
06:25:07.119 --> 06:25:12.279
not that's used, just going the opposite way. The energy

1603
06:25:12.479 --> 06:25:18.720
is to wind it up, and the energy that prometic

1604
06:25:19.919 --> 06:25:29.959
stress for energy gradually winding down, losing its power, losing

1605
06:25:30.040 --> 06:25:30.840
its strength.

1606
06:25:33.400 --> 06:25:34.279
There's a sense of.

1607
06:25:34.400 --> 06:25:46.360
Relaxation becomes stronger and deeper, and you may find the

1608
06:25:47.040 --> 06:26:00.119
relaxed you feel, your mind starts to wander. Maybe you

1609
06:26:00.200 --> 06:26:04.360
seem to stop listening to me for a while, your

1610
06:26:04.479 --> 06:26:10.119
mind goes somewhere else and you realize you're listening to

1611
06:26:10.279 --> 06:26:15.759
me again, and that was just your mind to drifted

1612
06:26:16.119 --> 06:26:26.000
to sleep, which is quite natural, because sometimes when we're

1613
06:26:28.599 --> 06:26:34.319
stressed tense, when I may I actually be aware of

1614
06:26:34.520 --> 06:26:41.919
what we need and we physically emotionally need in this moment.

1615
06:26:44.799 --> 06:26:51.240
But when you allow your body and mind to relax completely,

1616
06:26:53.240 --> 06:26:59.919
you let go of all thoughts, concerned, worries I did

1617
06:27:00.279 --> 06:27:05.680
is all the go and allow them to drop into

1618
06:27:05.759 --> 06:27:06.240
the floor.

1619
06:27:11.759 --> 06:27:12.599
You start to.

1620
06:27:14.720 --> 06:27:26.040
Get in touch with the feelings of such relaxation feelings

1621
06:27:26.240 --> 06:27:34.200
so nice to be in touch with the calmness and

1622
06:27:34.439 --> 06:27:47.599
the different body parts stay, become looser and looser. Believe

1623
06:27:47.720 --> 06:27:56.159
in your breath in scenes easier and more natural effortless

1624
06:27:59.560 --> 06:28:05.599
than to s through your mouth or nose into your anos,

1625
06:28:08.319 --> 06:28:16.680
breathing in comforts and relaxation, and then just breathing out

1626
06:28:16.919 --> 06:28:25.799
any excess remain intentional stress from every part of your

1627
06:28:25.880 --> 06:28:34.319
body and mind. As you start to focus on your mind,

1628
06:28:36.080 --> 06:28:45.000
maybe you notice that things come to a standstill, maybe

1629
06:28:45.439 --> 06:28:54.000
just much much lower than before, because your mind is

1630
06:28:54.159 --> 06:29:05.240
not really needed when listening to my voice, chalous your

1631
06:29:05.400 --> 06:29:07.240
mind to relax.

1632
06:29:08.720 --> 06:29:11.040
Just as deep as your body.

1633
06:29:13.959 --> 06:29:26.799
That's sycronicity between the relaxation of your body relaxation of

1634
06:29:27.000 --> 06:29:27.560
your mind.

1635
06:29:29.959 --> 06:29:31.200
Let you know, the.

1636
06:29:33.279 --> 06:29:46.119
Feeling completely calm, leaves relaxed is the great.

1637
06:29:48.200 --> 06:29:53.840
Experience has.

1638
06:29:58.159 --> 06:30:06.560
So many positive benefits for your body, mind, and your life.

1639
06:30:09.240 --> 06:30:17.959
To be able to let go everything and to relax completely,

1640
06:30:19.880 --> 06:30:30.159
you know, all parts, everybody and mind, even your body surrised,

1641
06:30:33.520 --> 06:30:44.919
with your muscle surrised, even the skin.

1642
06:30:45.279 --> 06:30:50.919
That covers your body is relaxed.

1643
06:30:56.080 --> 06:31:00.919
Every you have.

1644
06:31:02.880 --> 06:31:20.840
Also deepay relaxed, and your brain really starts to feel

1645
06:31:21.200 --> 06:31:37.479
the benefits this he relaxation. Let's your focus in the

1646
06:31:37.680 --> 06:31:42.680
side of your scalp where your brain is. You can

1647
06:31:43.040 --> 06:31:52.799
start to realize and matice the benefits of your brain relaxing,

1648
06:31:53.400 --> 06:32:10.799
depay initial brain tedious trucs sense those messages to the

1649
06:32:10.959 --> 06:32:36.520
rest body have divined to re works, depay, relaxy completely,

1650
06:32:40.080 --> 06:32:53.279
let it go. Any remaining thoughts oprsence just to drop

1651
06:32:53.560 --> 06:33:00.479
onto the floor because they are not even necessary in

1652
06:33:01.200 --> 06:33:07.119
this moment, this moment in deep.

1653
06:33:08.599 --> 06:33:12.279
Reaxation and calmness.

1654
06:33:14.639 --> 06:33:41.119
Feeling your brain with deep concentrated beathing, calming, relaxing every

1655
06:33:41.919 --> 06:34:03.119
part of your brain feeling so uncomfortable, so relaxed, and

1656
06:34:03.400 --> 06:34:15.759
be so your brain feels sun light. That's so healthy,

1657
06:34:18.959 --> 06:34:23.840
that sense of deep deep comfort.

1658
06:34:25.639 --> 06:34:34.200
Reading does allow you to enjoy.

1659
06:34:35.919 --> 06:34:45.520
Those ever increase in sensations of comfort, that is spreading

1660
06:34:47.000 --> 06:35:09.319
throughout your body, relaxing each and every muscle of your body, deeper, deeper,

1661
06:35:12.439 --> 06:35:32.159
much deeper before much count spreading through your body.

1662
06:35:33.200 --> 06:35:36.599
Mind, be.

1663
06:35:38.319 --> 06:35:42.720
So peaceful, cal.

1664
06:35:45.479 --> 06:35:57.119
So peaceful, reput.

1665
06:35:59.240 --> 06:36:02.520
Your body, let you go.

1666
06:36:06.680 --> 06:36:31.560
Everything averything, so peaceful, call so relax every second. The

1667
06:36:31.880 --> 06:36:36.400
policies you fill.

1668
06:36:38.479 --> 06:36:45.439
D d P, relax.

1669
06:36:48.840 --> 06:36:50.040
D PA.

1670
06:36:52.279 --> 06:36:54.319
And g.

1671
06:36:56.439 --> 06:37:08.000
Les, count circle, be.

1672
06:37:09.560 --> 06:37:25.200
Fa so very piece. I head built your ties such

1673
06:37:26.200 --> 06:37:39.520
piece and comfort route all the time. Such peace and

1674
06:37:39.919 --> 06:37:53.759
comfort spread through your body, mind deeper, deepert.

1675
06:37:55.919 --> 06:37:58.319
Such comfort.

1676
06:38:00.240 --> 06:38:10.360
Spreading and sinking deeper to a remus. Your body.

1677
06:38:13.599 --> 06:38:15.279
Sud feel.

1678
06:38:17.599 --> 06:38:33.439
Amazing, so relaxed, sur peace, sir, RelA.

1679
06:38:37.799 --> 06:38:38.240
Pace.

1680
06:38:41.840 --> 06:38:59.240
Let's go everything a body scan, focusing on firstday film

1681
06:39:00.159 --> 06:39:04.479
in your body, not trying to change how you feel,

1682
06:39:05.639 --> 06:39:10.599
not trying to relax, not trying to move away from

1683
06:39:10.680 --> 06:39:19.200
any discomfort or stress or tension. Just accepting, observing and

1684
06:39:19.439 --> 06:39:24.040
accepting how you feel in the different parts of your body,

1685
06:39:26.040 --> 06:39:30.279
Just allowing yourself to be exactly.

1686
06:39:30.000 --> 06:39:30.520
As you are.

1687
06:39:34.400 --> 06:39:42.479
To notice, to get in touch with how you actually

1688
06:39:42.599 --> 06:39:44.840
feel in this moment.

1689
06:39:48.840 --> 06:39:49.720
Start off.

1690
06:39:51.919 --> 06:40:06.759
By focusing on your hands. Just feel out of your hands, like.

1691
06:40:06.840 --> 06:40:11.279
You to move your hands around, Just maybe move your

1692
06:40:11.560 --> 06:40:17.279
fingers a little bit. I've been in closer than your hands,

1693
06:40:18.080 --> 06:40:24.919
very gently, just so th you can get in touch

1694
06:40:25.279 --> 06:40:38.080
with how your hands and your fingers fell, very very

1695
06:40:38.439 --> 06:40:40.360
slow movements.

1696
06:40:48.799 --> 06:40:56.759
Focusing now on your feet, if you can just do

1697
06:40:57.680 --> 06:40:59.840
kind of an equivalent with your.

1698
06:41:01.639 --> 06:41:08.200
You've just done with your hands, maybe turn in your ankles.

1699
06:41:10.119 --> 06:41:18.560
But if your feet around, moving your toes gently, only

1700
06:41:19.759 --> 06:41:28.599
very gently, and very slowly, noticing the hell.

1701
06:41:30.119 --> 06:41:31.880
Your feet to feel.

1702
06:41:33.680 --> 06:41:46.959
In this moment. Focusing now on your eyes, I'd like

1703
06:41:47.080 --> 06:41:54.080
you to just focus on your eyelids. Maybe you can

1704
06:41:54.279 --> 06:41:58.479
open and close your eyes a couple of times to

1705
06:41:58.680 --> 06:42:02.639
really get time with how you feel. When you do

1706
06:42:02.919 --> 06:42:11.240
close your eyes. The muscle changes in your eyes when

1707
06:42:11.279 --> 06:42:18.959
you do close them. Maybe you're raising your eyebrows. It

1708
06:42:19.279 --> 06:42:26.720
stretches the tops of your eyes, perhaps squinting your eyes,

1709
06:42:30.479 --> 06:42:35.799
scrunching up your eyes just so you can hear it again.

1710
06:42:36.080 --> 06:42:46.680
Touch all aspects of how your eyes feel.

1711
06:42:49.080 --> 06:42:49.560
Right now.

1712
06:42:58.959 --> 06:43:05.439
Now focusing on your thighs and then just starts you

1713
06:43:05.599 --> 06:43:16.240
to gently tense your thighs, just very very gently, just enough.

1714
06:43:17.560 --> 06:43:29.520
See you can become more achieved to the physical sensation

1715
06:43:31.279 --> 06:43:36.400
of your upper legs, the front of your thighs, and

1716
06:43:36.520 --> 06:43:49.840
the banks of your thigh. Noticing and observing how your

1717
06:43:50.040 --> 06:44:03.279
thighs feel right now, Moving your focus.

1718
06:44:04.599 --> 06:44:05.759
To the back of your neck.

1719
06:44:09.479 --> 06:44:10.720
Just noticing the.

1720
06:44:10.840 --> 06:44:11.759
Back of your neck.

1721
06:44:13.240 --> 06:44:18.639
The muscles, of course, they lead to the side of

1722
06:44:18.759 --> 06:44:23.319
your neck. They also lead to the top of your back,

1723
06:44:25.560 --> 06:44:30.680
which leads to your shoulders. So if you focus on

1724
06:44:31.319 --> 06:44:36.639
the back of your neck. Maybe you can move your

1725
06:44:36.840 --> 06:44:45.560
head gently upwards as if you're looking up. Maybe moving

1726
06:44:45.599 --> 06:44:53.439
your head down as if you're looking down. Perhaps moving

1727
06:44:53.520 --> 06:45:03.680
your head side to side, right, left, but only very slowly,

1728
06:45:06.159 --> 06:45:14.360
very gently. I'm not trying to force anything. It has

1729
06:45:14.560 --> 06:45:25.279
to be very very gentle, just so you can be

1730
06:45:28.479 --> 06:45:37.919
in touch with the feelings, with the sensations of physical

1731
06:45:39.319 --> 06:45:44.400
sensations of how the back of your neck.

1732
06:45:45.759 --> 06:46:00.080
Feels. Right now, as we now, focus.

1733
06:46:02.439 --> 06:46:08.560
On the tops of your arms, parts where your biceps

1734
06:46:08.720 --> 06:46:16.639
and dry steps between your elbow and your shoulders. To

1735
06:46:16.959 --> 06:46:23.840
focus on those parts, the tops of your arms, you

1736
06:46:24.000 --> 06:46:32.000
may like to just tense them, but very very chicking

1737
06:46:33.880 --> 06:46:45.479
and slowly. See you know, straining or putting any pressure whatsoever.

1738
06:46:46.439 --> 06:46:47.319
On your arms.

1739
06:46:50.040 --> 06:46:57.759
It's just soothly you can gain more sense of.

1740
06:47:00.279 --> 06:47:12.400
Your uper aunts are feeling in this moment. Just notice,

1741
06:47:14.000 --> 06:47:25.840
lee gently, very gently, it's slowly tightened the muscles.

1742
06:47:26.560 --> 06:47:27.400
And they're gonna go.

1743
06:47:31.639 --> 06:47:40.080
Notice how the tops of your arms feel right now,

1744
06:47:48.520 --> 06:47:59.439
say how focus on your stomach, the area the lower

1745
06:47:59.560 --> 06:48:00.520
captain an area.

1746
06:48:01.200 --> 06:48:01.799
Put your.

1747
06:48:04.799 --> 06:48:12.040
Moving all the way down to your hips, just above

1748
06:48:12.119 --> 06:48:25.360
your grind. Maybe you're able to tense these muscles in

1749
06:48:25.520 --> 06:48:41.279
that area very very japly, that's slowly. If that's a

1750
06:48:41.439 --> 06:48:48.799
difficult thing to do, maybe you can just move your body,

1751
06:48:51.439 --> 06:48:56.400
pushing your stomach up, maybe move a little bit of

1752
06:48:56.479 --> 06:49:00.919
a side least no hips, just.

1753
06:49:03.279 --> 06:49:06.880
Get in cheap.

1754
06:49:08.840 --> 06:49:18.240
Hell long lower into an area is feeling.

1755
06:49:20.639 --> 06:49:21.560
In this moment.

1756
06:49:28.040 --> 06:49:38.200
There isn't not to send the physical sensations with your

1757
06:49:38.400 --> 06:50:02.959
lower abdomen as your attention to your mouth, like to

1758
06:50:03.080 --> 06:50:10.880
see in your lips, then inside your mouth the teeth

1759
06:50:11.840 --> 06:50:27.479
when comes your tongue, just like to sn have your

1760
06:50:27.639 --> 06:50:30.360
tongue and your mouth feels.

1761
06:50:33.040 --> 06:50:33.080
It.

1762
06:50:33.240 --> 06:50:42.200
May help by moving your tongue around your mouth, moving

1763
06:50:42.279 --> 06:50:50.279
it to your left, maybe pressing jackly against the side

1764
06:50:50.439 --> 06:50:56.680
of your mouth, and then to the right jickly to

1765
06:50:56.840 --> 06:51:03.599
the side of your mouth, perhaps pressing up against them

1766
06:51:04.599 --> 06:51:09.080
the top of your mouth, and let it down gently

1767
06:51:11.040 --> 06:51:18.919
against the bottom of your mouth, always very slowly.

1768
06:51:21.840 --> 06:51:23.119
And a very.

1769
06:51:25.479 --> 06:51:26.799
Very gentle.

1770
06:51:31.240 --> 06:51:32.479
So that you can.

1771
06:51:36.040 --> 06:51:37.159
Be aware.

1772
06:51:42.279 --> 06:52:05.799
How you feel in your mouth area. You have to focus.

1773
06:52:07.639 --> 06:52:22.360
On your wrists. I'm gonna ask you to maybe just

1774
06:52:23.520 --> 06:52:32.799
retain your wrists in your hands in a circular passion,

1775
06:52:34.000 --> 06:52:59.840
very shackly and slowly slightly again feel the sensations they

1776
06:53:00.639 --> 06:53:16.880
are cardly it's spirit itself, your wrists perhaps in your eyes.

1777
06:53:18.200 --> 06:53:19.759
Up and down.

1778
06:53:22.119 --> 06:54:12.840
The game check lay slightly checks start to observe a

1779
06:54:13.000 --> 06:54:29.439
lower back, the bad paths just above your hips where

1780
06:54:29.479 --> 06:54:42.080
your coxix are, the whole area which also really does

1781
06:54:42.279 --> 06:54:49.360
include the signs like your body because those muscles aren't

1782
06:54:49.639 --> 06:55:01.599
very much connected. There's those muscles also red your hyperia

1783
06:55:02.560 --> 06:55:18.279
connected to your buttocks side of your apps. And if

1784
06:55:18.360 --> 06:55:30.759
you're physically able to do so, maybe very gently just

1785
06:55:31.880 --> 06:55:45.240
your body as slightly, very slowly from side to side.

1786
06:55:48.639 --> 06:55:56.479
Just enough, yeah, to engage.

1787
06:56:00.919 --> 06:56:02.200
How you feel.

1788
06:56:04.479 --> 06:56:05.720
Your love back.

1789
06:56:13.240 --> 06:56:34.080
Hypsie heads gently up and down gently its slightly d'sund

1790
06:56:38.279 --> 06:56:46.680
the touch with the physical sensations.

1791
06:56:47.000 --> 06:56:48.400
Of your love back.

1792
06:57:05.240 --> 06:57:05.959
As we have.

1793
06:57:11.360 --> 06:57:17.400
Your attention to your joe.

1794
06:57:20.439 --> 06:57:26.080
An area of your chin all the way up to

1795
06:57:26.240 --> 06:57:33.000
the area ears on all your jewel.

1796
06:57:43.040 --> 06:57:43.720
You est.

1797
06:57:45.799 --> 06:57:46.919
It's great to do.

1798
06:57:47.240 --> 06:57:59.040
Sime, gently open your mouth wide that stretcher just a

1799
06:57:59.479 --> 06:58:01.520
very jackly and.

1800
06:58:04.479 --> 06:58:05.080
Slurly.

1801
06:58:06.159 --> 06:58:30.279
I really new bu incurs me moun jackly It's sorry, sorry.

1802
06:58:33.479 --> 06:59:19.040
He touch r Joe fils now to sit down chest area.

1803
06:59:28.959 --> 06:59:36.639
I need to do anything to my future chest because

1804
06:59:37.840 --> 06:59:57.840
set my brain supery gently and spery automatically. With each

1805
06:59:58.159 --> 07:01:02.919
sprad you take focus chests, your focus forms John elbows.

1806
07:01:08.840 --> 07:01:18.840
Maybe you're able to very chickly and sly.

1807
07:01:20.479 --> 07:01:28.680
Tense the muscles in your hearts and we need to

1808
07:01:28.680 --> 07:01:29.040
do that.

1809
07:01:29.520 --> 07:01:46.279
You can feel no out words as well, very gently

1810
07:01:50.880 --> 07:02:22.840
and sparly, Jack came Sa fours the dow pas.

1811
07:02:41.799 --> 07:02:51.000
Focus resting a bank.

1812
07:02:55.240 --> 07:02:56.200
Up the back.

1813
07:03:00.400 --> 07:03:17.840
And the middle the middle of your band. Again this

1814
07:03:18.279 --> 07:03:28.040
spart of your body. Also every time.

1815
07:03:28.319 --> 07:03:44.080
Crave if I know what sent usually by should up.

1816
07:03:44.119 --> 07:03:50.279
Sir you our bank in the middle of your bank,

1817
07:03:54.400 --> 07:03:56.439
can really feel.

1818
07:03:58.560 --> 07:04:00.840
That cheap.

1819
07:04:50.520 --> 07:05:08.759
Focus but cry the muscles has bids.

1820
07:05:10.880 --> 07:05:40.959
A mid section just like to say.

1821
07:05:42.959 --> 07:06:17.080
How I hate her and chepy beside the side a

1822
07:06:18.040 --> 07:06:19.439
gently hid.

1823
07:06:44.479 --> 07:06:45.159
Chanl.

1824
07:06:52.159 --> 07:07:01.279
So it's.

1825
07:07:07.560 --> 07:07:24.319
Everything starts to slow down, including the thoughts in your

1826
07:07:24.439 --> 07:07:36.240
mind and your mind itself just starts to gradually. It

1827
07:07:36.319 --> 07:07:42.759
doesn't have to be instant, but just gradually starting too.

1828
07:07:44.080 --> 07:07:52.840
It's almost like time is storing chin. It's a slower

1829
07:07:53.000 --> 07:08:00.880
pace to maybe what you're used to in your day

1830
07:08:00.959 --> 07:08:23.159
to day life. It's a slower movement of energy, very.

1831
07:08:27.360 --> 07:08:29.240
Small movements.

1832
07:08:31.639 --> 07:08:36.599
Which make up the larger movements. Which is always the case.

1833
07:08:40.159 --> 07:08:44.720
When you move your hand, it might seem like it's

1834
07:08:44.840 --> 07:08:50.520
one movement, but it's lots of minute different muscles moving

1835
07:08:52.720 --> 07:09:04.840
in accordance with each other. Happens in this space that

1836
07:09:05.040 --> 07:09:24.240
we're sharing, is we move from that big movement into

1837
07:09:24.319 --> 07:09:34.400
those smaller movements. Starting to focus on.

1838
07:09:39.759 --> 07:09:46.000
How your body feels, not just as a whole, not

1839
07:09:46.279 --> 07:09:47.400
just oh.

1840
07:09:47.360 --> 07:09:51.880
I'm feeling this way. I'm feeling stressed or tense, or

1841
07:09:52.360 --> 07:09:57.560
I'm feeling relaxed and calm. I'm feeling this way, I'm

1842
07:09:57.599 --> 07:10:09.040
feeling that way. Starting to notice that your body begins

1843
07:10:09.159 --> 07:10:25.200
to present to you small feelings around your body, small

1844
07:10:25.720 --> 07:10:42.599
physical sensations in your legs, whether pleasurable or not. Maybe

1845
07:10:45.000 --> 07:10:51.560
resisting the temptation to label them or to judge them,

1846
07:10:53.040 --> 07:10:59.119
those feelings, just thinking them, thinking about them as just

1847
07:10:59.319 --> 07:11:17.240
being neutral, just feelings, not being particularly concerned, just noticing

1848
07:11:18.599 --> 07:11:32.119
what your body is telling you. Feelings in your arms,

1849
07:11:35.119 --> 07:11:40.080
instead of feeling the whole of the arm, maybe notice

1850
07:11:40.319 --> 07:11:53.200
those individual feelings, all those different muscles and the skin,

1851
07:11:56.439 --> 07:12:02.520
the hairs of your arms, the all the internal parts.

1852
07:12:02.200 --> 07:12:14.680
Of your arms, the veins, the bones.

1853
07:12:17.560 --> 07:12:23.560
Just being aware of maybe your elbow on your right

1854
07:12:23.759 --> 07:12:35.040
arm has a certain feeling. Maybe your left wrist also has.

1855
07:12:38.040 --> 07:12:43.959
It's own individual physical sensation.

1856
07:12:56.400 --> 07:13:02.360
What about your forearm on your right arm, you're right

1857
07:13:02.599 --> 07:13:13.400
for arm, there may not be any particular.

1858
07:13:14.680 --> 07:13:23.159
Feeling that you could even give a name to, may

1859
07:13:23.240 --> 07:13:28.479
not feel like anything other than just a feeling. You know,

1860
07:13:28.639 --> 07:13:41.119
it's there. The feelings in your shoulders, perhaps your shoulders

1861
07:13:41.159 --> 07:13:44.799
when you think about them, kind of almost like they're

1862
07:13:44.799 --> 07:13:51.919
the same, you know, the same feeling, almost like both

1863
07:13:51.959 --> 07:13:54.000
of your shoulders are just one thing.

1864
07:13:55.840 --> 07:13:56.720
Of course they're not.

1865
07:14:05.360 --> 07:14:10.680
And when you focus on your left shoulder and then

1866
07:14:10.799 --> 07:14:17.240
on your right shoulder, maybe you find that you move

1867
07:14:17.360 --> 07:14:22.080
the muscles a little bit, maybe tense the muscles gently,

1868
07:14:27.680 --> 07:14:29.680
noticing the.

1869
07:14:29.799 --> 07:14:47.319
Difference in each shoulder. Your lower back.

1870
07:14:59.840 --> 07:15:03.279
M the left side of your lower back and the

1871
07:15:03.479 --> 07:15:14.520
right side of your lower back of course that connection

1872
07:15:14.840 --> 07:15:27.119
to your buttocks and to your hips, and also moving

1873
07:15:27.360 --> 07:15:40.919
up into the middle of your back. And sometimes like

1874
07:15:41.119 --> 07:15:44.360
right now, actually I want to focus on their part.

1875
07:15:45.639 --> 07:15:49.520
I want to focused on my buttocks, and then I

1876
07:15:49.639 --> 07:15:54.119
focused on the middle of my back. You almost felt

1877
07:15:54.240 --> 07:15:57.599
like the muscles in my lower back were being stretched

1878
07:15:58.599 --> 07:16:08.479
very gently, just stretched a little bit, even though I

1879
07:16:08.680 --> 07:16:15.119
wasn't doing anything to try to stretch.

1880
07:16:16.720 --> 07:16:17.479
Your lower back.

1881
07:16:17.840 --> 07:16:19.119
You just seem to happen.

1882
07:16:20.360 --> 07:16:21.759
The feeling of.

1883
07:16:24.000 --> 07:16:43.000
Very gently stretching your lower back comes along. I have feeling.

1884
07:16:48.959 --> 07:16:57.400
In your chest, just.

1885
07:16:57.680 --> 07:17:11.400
Noticing what sensations you are experiencing in your chest right now.

1886
07:17:23.880 --> 07:17:27.639
And there's so much of the chest. Obviously there's the

1887
07:17:27.799 --> 07:17:31.959
collar bone leading to the chest. You've got the chest bone,

1888
07:17:35.240 --> 07:17:36.919
You've got the muscles.

1889
07:17:38.919 --> 07:17:39.599
In your chest.

1890
07:17:42.400 --> 07:17:48.479
Of course, if you're female, there's possibly the breasts. If

1891
07:17:48.520 --> 07:17:56.720
you're male, you've got the different Well why not make

1892
07:17:56.799 --> 07:17:57.720
different these days, but.

1893
07:18:00.119 --> 07:18:01.040
Maybe more.

1894
07:18:02.759 --> 07:18:09.040
Muscles at the top of the chest, but at the

1895
07:18:09.240 --> 07:18:14.119
side underneath, it's pretty much the same. Whether you're a

1896
07:18:14.200 --> 07:18:19.520
man or a woman. There's muscles there, Muscles stretch out

1897
07:18:20.959 --> 07:18:25.560
to your back as well as breast tissue stretches and

1898
07:18:25.759 --> 07:18:33.439
moves into your back. To just being aware of your chest,

1899
07:18:42.360 --> 07:19:09.680
being with whatever feeling there is in your chest. When

1900
07:19:09.720 --> 07:19:17.560
I noticed that, I focused on my chest. I feel

1901
07:19:17.639 --> 07:19:22.360
it in my back, my upper back. I mean, I

1902
07:19:22.439 --> 07:19:23.680
guess the obvious.

1903
07:19:23.479 --> 07:19:25.959
Reason would be because you know, I'm breathe it.

1904
07:19:31.080 --> 07:19:36.439
In and it stretches my chest and my.

1905
07:19:36.560 --> 07:19:37.599
Back at the same time.

1906
07:19:45.520 --> 07:19:46.599
It feels.

1907
07:19:49.439 --> 07:19:58.040
It feels okay, it doesn't feel.

1908
07:20:00.439 --> 07:20:02.639
I got a little bit of pain in my right.

1909
07:20:04.439 --> 07:20:10.279
Chest, a little bit, not pain, but little discomfort, maybe

1910
07:20:12.040 --> 07:20:21.000
stiffness possibly, I don't know. I notice my shoulders also.

1911
07:20:22.240 --> 07:20:29.479
Wanting to flex for some reason. I think that's probably

1912
07:20:29.560 --> 07:20:38.200
part of my other back. That connection between my shoulders

1913
07:20:38.360 --> 07:20:44.040
map back because I can move my shoulders and stretch

1914
07:20:44.159 --> 07:20:51.599
the muscles in my back, moving the shoulders backwards up,

1915
07:20:53.639 --> 07:20:57.520
which then moves to I think it's the scapulous.

1916
07:20:59.400 --> 07:21:11.080
In your back. It feels quite nice.

1917
07:21:11.119 --> 07:21:19.880
Actually, a good thing about this is you can, if

1918
07:21:19.919 --> 07:21:33.439
you want to, you can just flex or stimulate the

1919
07:21:33.639 --> 07:21:40.360
various muscles in your body gently in order to get

1920
07:21:41.599 --> 07:21:51.240
more of a sense of how they feel. And when

1921
07:21:51.240 --> 07:22:00.840
you're relaxing, you do tense and muscle. Then you let

1922
07:22:00.919 --> 07:22:08.720
it go and let it relax. It relaxes way more.

1923
07:22:10.119 --> 07:22:11.040
Than it would normally.

1924
07:22:16.159 --> 07:22:21.240
You have to feel that you're able to do that.

1925
07:22:22.880 --> 07:22:27.439
There's no point in doing it if there's an.

1926
07:22:26.240 --> 07:22:33.840
Issue with the per part of your body. You need

1927
07:22:33.959 --> 07:22:43.560
to be gentle with yourself at all times when relax

1928
07:22:43.799 --> 07:23:02.040
in deeply, it's important to be kind to yourself. As

1929
07:23:02.080 --> 07:23:11.119
you notice your mind how much has your mind slowed

1930
07:23:11.200 --> 07:23:38.720
down since we started this recording. How come and peaceful

1931
07:23:40.319 --> 07:23:49.799
is your mind right now? We have nothing to think

1932
07:23:49.880 --> 07:23:59.599
about and just my voice to listen to. Because you

1933
07:23:59.799 --> 07:24:10.599
know the intention behind this recording, this relaxation. At the

1934
07:24:10.799 --> 07:24:17.080
very least, for you to feel more relaxed at the

1935
07:24:17.279 --> 07:24:20.400
end of the recording than you did at the beginning,

1936
07:24:25.560 --> 07:24:34.240
at the very least, for your mind to slow down

1937
07:24:37.080 --> 07:24:49.880
because your body continues to relax, because that's what you

1938
07:24:51.520 --> 07:25:05.240
want to happen, that's what you expect act to happen,

1939
07:25:11.319 --> 07:25:29.279
for relaxation to fill your body, maybe calm in your

1940
07:25:29.479 --> 07:25:38.319
mind to the point of boredom. When you start maybe

1941
07:25:38.759 --> 07:26:21.479
to drift away breathed in. It's almost as if you're

1942
07:26:24.680 --> 07:26:32.919
moving further away from your body in your mind, just

1943
07:26:33.240 --> 07:26:45.040
leaving that there. Kind of liking it an escape pod

1944
07:26:45.840 --> 07:26:49.919
and a spaceship a movie, a space movie, you.

1945
07:26:50.000 --> 07:26:51.799
Know when it gets a little part in it.

1946
07:26:53.680 --> 07:26:54.639
Since the man.

1947
07:26:56.479 --> 07:27:19.520
Far away from the spaceship m hm, Sive three two.

1948
07:27:46.119 --> 07:28:52.200
Drift a pace, a peace.

1949
07:29:13.159 --> 07:29:27.560
And focusing on that feeling of those individual parts of

1950
07:29:27.720 --> 07:29:29.439
your body, that.

1951
07:29:32.759 --> 07:29:47.040
Relaxing one by one, you may find that.

1952
07:29:51.360 --> 07:29:52.599
Every now and then.

1953
07:29:55.319 --> 07:29:56.400
He realized that.

1954
07:29:59.639 --> 07:30:03.520
He will listening to my voice.

1955
07:30:06.159 --> 07:30:06.840
It gives your.

1956
07:30:06.840 --> 07:30:09.959
Mind started to imagine.

1957
07:30:11.720 --> 07:30:24.560
Something different, maybe started to almost move into some kind

1958
07:30:24.680 --> 07:30:26.599
of a dreamy state.

1959
07:30:31.439 --> 07:30:32.560
And then you become.

1960
07:30:32.319 --> 07:30:34.080
Aware of my voice again.

1961
07:30:37.680 --> 07:30:40.040
And even though you may.

1962
07:30:41.959 --> 07:30:46.919
Want to focus on my voice, you may also wish

1963
07:30:47.279 --> 07:31:00.639
to allow your mind to just drift naturally into that

1964
07:31:00.959 --> 07:31:04.840
space of comfort and safety.

1965
07:31:12.400 --> 07:31:14.240
As you feel.

1966
07:31:21.759 --> 07:31:31.919
Warm comfort spreading through your body like a warm blanket.

1967
07:31:35.439 --> 07:31:36.119
Covering you.

1968
07:31:38.360 --> 07:32:01.040
Gently, keeping your body at just the perfect temperature. And heard,

1969
07:32:01.319 --> 07:32:13.279
you can hear background sounds, they just don't seem to

1970
07:32:14.439 --> 07:32:30.240
matter anymore. There's that sense of peace spreads through your

1971
07:32:30.360 --> 07:32:44.200
mind like a gentle breeze, yet strong enough to blow

1972
07:32:44.319 --> 07:33:04.159
away all negativity, strong enough to remove your mind any

1973
07:33:04.319 --> 07:33:19.080
anxiety or stress that was there before, and blow away

1974
07:33:19.360 --> 07:33:21.360
any other thoughts.

1975
07:33:23.000 --> 07:33:24.560
Or feelings that.

1976
07:33:27.000 --> 07:33:29.959
Just don't fit.

1977
07:33:33.840 --> 07:33:35.759
With the sense.

1978
07:33:42.919 --> 07:34:14.520
Relaxation that this feeling your body end your mind unless

1979
07:34:14.560 --> 07:34:21.520
you focus on your mind. The countdown from ten down

1980
07:34:21.639 --> 07:34:49.959
to one. With each the bone, your mind become slightly relaxed,

1981
07:34:52.720 --> 07:35:02.000
just just slightly tend down to the just a slip

1982
07:35:02.479 --> 07:35:17.240
movement nine down to eight, just another small change in

1983
07:35:17.439 --> 07:35:30.799
how you feel. Eight down to seven. Feeling is a gap,

1984
07:35:31.720 --> 07:35:37.279
almost like a gap that starts to get wider, the

1985
07:35:37.439 --> 07:35:45.680
gap between those feelings that you used to have in

1986
07:35:45.799 --> 07:35:54.720
your mind compared to the feelings you have there growing now,

1987
07:35:56.439 --> 07:36:06.240
feelings of comfort and security and confidence, and the gap

1988
07:36:06.400 --> 07:36:12.040
will become the wider. Made down to seven, seven, down

1989
07:36:12.159 --> 07:36:20.919
to six. When you get to five, the mind will

1990
07:36:21.119 --> 07:36:34.479
start to have a certain physical sensation. It's like there's

1991
07:36:34.520 --> 07:36:41.319
a magnet outside of your head sucking the tension and

1992
07:36:41.439 --> 07:36:47.080
the stress and any remaining feedings that you don't want,

1993
07:36:49.080 --> 07:36:51.520
sucking them out through your skull.

1994
07:36:57.319 --> 07:36:58.880
Then down to four.

1995
07:37:00.639 --> 07:37:07.400
You can start to really experience that sense of not

1996
07:37:07.680 --> 07:37:23.200
just emptiness, but space, place full of fresh air, place

1997
07:37:23.279 --> 07:37:29.759
where you can stretch. It's almost as if as you

1998
07:37:29.959 --> 07:37:34.880
go down to four and three, your mind is expanding

1999
07:37:35.560 --> 07:37:48.599
with this sense of peace and tranquility growing as it

2000
07:37:48.759 --> 07:37:59.840
moved down to When you get to one, mind just

2001
07:38:00.319 --> 07:38:12.919
feels exactly how you want to feel, almost perfect fearing,

2002
07:38:18.759 --> 07:38:23.639
maybe a sensation that.

2003
07:38:25.240 --> 07:38:34.639
You'd like to keep the place that's safe, where nothing

2004
07:38:38.159 --> 07:38:53.360
can affect you at all, and you can stay in

2005
07:38:53.479 --> 07:38:56.040
that that space of.

2006
07:38:56.360 --> 07:39:06.759
Comfort, confidence, confident in your own ability to create this

2007
07:39:07.639 --> 07:39:13.680
space and this fear of comfort within your own mind,

2008
07:39:15.240 --> 07:39:17.759
just by counting ten.

2009
07:39:19.400 --> 07:39:26.479
Down to one. And this is something that you can

2010
07:39:26.639 --> 07:39:28.080
do yourself.

2011
07:39:29.040 --> 07:39:36.119
When you're on your own the time when you can

2012
07:39:36.240 --> 07:39:45.319
maybe sit down, maybe just for a few minutes, closere eyes,

2013
07:39:49.119 --> 07:39:52.520
just count slowly from ten.

2014
07:39:55.200 --> 07:39:56.159
Down to one.

2015
07:40:00.439 --> 07:40:13.400
And experience these feelings in your mind. And when you

2016
07:40:13.639 --> 07:40:23.560
feel that way in your mind, your body copies your mind,

2017
07:40:29.439 --> 07:40:35.319
and that feeling is spread through your spine and your

2018
07:40:35.479 --> 07:40:43.279
nervous system into every bond of your body, travels through

2019
07:40:43.319 --> 07:40:57.560
your blood stream, heathing and relaxing every article of your existence.

2020
07:41:10.479 --> 07:41:19.759
We can practice this a few times before the end

2021
07:41:19.799 --> 07:41:24.680
of the recording, and then you can practice on your own.

2022
07:41:26.759 --> 07:41:37.520
And each time you countfort ten about one a feelings

2023
07:41:37.599 --> 07:41:58.279
of comfort, calmness, deep deep relaxation becomes stronger, deeper feel

2024
07:42:00.520 --> 07:42:10.520
mind your brain with these positive chemicals and spread throughout

2025
07:42:10.560 --> 07:42:20.400
your body, relaxing you so quickly, relaxing your whole body

2026
07:42:20.599 --> 07:42:21.360
and mind.

2027
07:42:24.319 --> 07:42:25.240
So very.

2028
07:42:26.720 --> 07:42:32.319
Very easy, just by count.

2029
07:42:34.040 --> 07:42:45.279
Ten down to one. So we can do now. I

2030
07:42:45.400 --> 07:42:46.919
will count from ten.

2031
07:42:46.959 --> 07:42:51.360
Down to wine. I'd like you to repeat the number

2032
07:42:51.599 --> 07:42:58.000
after me, so when I say ten, you can just

2033
07:42:58.159 --> 07:43:00.279
repeat to yourself.

2034
07:43:02.040 --> 07:43:02.279
Dead.

2035
07:43:07.919 --> 07:43:17.279
Just notice, be aware without how you feel in your

2036
07:43:17.400 --> 07:43:26.919
mind and the body. And when the same nine you

2037
07:43:27.040 --> 07:43:43.799
can repeat to yourself. Nine became noticing increase in comfort

2038
07:43:44.159 --> 07:43:57.040
and calmness in your mind and in your body, the

2039
07:43:57.240 --> 07:44:06.479
same and the same eight when I say seven, six,

2040
07:44:09.080 --> 07:44:28.639
let's say five, four, let's say three, two. Lastly, when

2041
07:44:28.680 --> 07:44:42.240
I say one can be a number. Now, of course,

2042
07:44:42.400 --> 07:44:48.040
when you do this on your own, without listening to me,

2043
07:44:49.279 --> 07:44:51.000
you can say.

2044
07:44:50.840 --> 07:44:52.759
The numbers or whatever.

2045
07:44:53.919 --> 07:44:59.080
Speak that you feel is necessary.

2046
07:45:00.080 --> 07:45:00.520
For a year.

2047
07:45:02.119 --> 07:45:07.080
So if you can adapt so you feel you want

2048
07:45:07.080 --> 07:45:13.959
to say the numbers ten down to one faster than

2049
07:45:14.000 --> 07:45:17.279
I do, and then you go ahead and do that.

2050
07:45:18.240 --> 07:45:22.279
Or if you feel when you do it yourself you'd

2051
07:45:22.479 --> 07:45:31.279
like to have or space between the numbers, maybe take

2052
07:45:31.319 --> 07:45:37.880
a lot longer to get from ten or the way

2053
07:45:38.040 --> 07:45:55.680
down to one, that's your choice also to do. So

2054
07:45:55.759 --> 07:46:04.279
I'm going to count from ten down to one. If

2055
07:46:04.360 --> 07:46:09.119
I get to one, I woke the end with this recording.

2056
07:46:11.799 --> 07:46:17.159
Let's of course listening with music, and the music continue.

2057
07:46:24.279 --> 07:46:37.040
Two No.

2058
07:47:02.400 --> 07:50:57.040
Eight twenty.

2059
07:51:00.840 --> 07:52:22.119
Ninety eighteen, sixteen, sixteen, fifteen, fourteen, thirty twelve eleven, ten, nine, eight, seven, six, five, four, three.

2060
07:52:26.880 --> 07:52:33.759
Two one.

2061
07:52:42.200 --> 07:52:43.400
Now open your eyes.

2062
07:52:46.759 --> 07:52:54.520
Noticing a physical film having counted down from twenty to one,

2063
07:52:57.840 --> 07:53:00.000
allowing stress.

2064
07:52:59.720 --> 07:53:03.520
To to leave through your fingertips and your toast.

2065
07:53:05.080 --> 07:53:09.799
And as you focus on your fingertips, maybe they feel

2066
07:53:09.799 --> 07:53:17.200
a little bit tingling, which is suppose quite understanding, considering

2067
07:53:17.360 --> 07:53:21.799
a tension has been exiting your body through your fingertips.

2068
07:53:28.279 --> 07:53:30.279
So now I'm going to count from twenty pout to

2069
07:53:30.400 --> 07:53:30.919
one again.

2070
07:53:31.400 --> 07:53:32.159
This time.

2071
07:53:36.279 --> 07:53:41.880
You go to feel relief of tension and stress and

2072
07:53:42.000 --> 07:53:43.520
the anxiety that you may have.

2073
07:53:48.159 --> 07:53:56.560
Leaving through your stomach, just leaving through your stomach, almost

2074
07:53:56.599 --> 07:54:02.360
as if it's just releasing the whole of your stomach

2075
07:54:03.319 --> 07:54:08.040
or evil to just above your chest or below your chest,

2076
07:54:08.200 --> 07:54:12.720
rather so surrounding your belly by the area, the whole area.

2077
07:54:14.840 --> 07:54:19.000
You can feel the tension of your body where there's

2078
07:54:19.159 --> 07:54:24.840
left just releasing from the area, and you may notice

2079
07:54:24.959 --> 07:54:27.400
that your stomach have become very repoxed.

2080
07:54:28.919 --> 07:54:39.159
As my countdown twenty, that's one now twenty.

2081
07:54:43.360 --> 07:55:29.000
Nineteen, eighteen, seventeen, sixteen, fifty fourteen, thirty, twelve, eleven, ten,

2082
07:55:33.520 --> 07:55:50.680
nine eight seven six nine.

2083
07:55:55.200 --> 07:56:04.639
Four too.

2084
07:56:15.119 --> 07:56:17.119
You can open your eyes again if you can cheers,

2085
07:56:17.599 --> 07:56:21.319
but you just keep them closed because it feels relaxing.

2086
07:56:23.639 --> 07:56:28.759
Just notice saying a stomach fels. Notice as your focus

2087
07:56:29.000 --> 07:56:33.919
just do a little scared of your body's not.

2088
07:56:34.080 --> 07:56:35.400
To say your body feels.

2089
07:56:36.880 --> 07:56:47.279
Focusing up a body, back, chest, stomach, playing signs, hands.

2090
07:56:47.080 --> 07:56:57.560
Feet, just noticing, and you know you may start to feel.

2091
07:57:00.080 --> 07:57:05.040
A sense of tiredness, which may be the reason listen

2092
07:57:05.200 --> 07:57:08.439
to this record it because.

2093
07:57:08.200 --> 07:57:10.040
You like to.

2094
07:57:11.720 --> 07:57:23.599
They go completely off, everything off into a nice natural, calm,

2095
07:57:24.000 --> 07:57:43.360
relaxing sleep. So now focus on your forehead, and if

2096
07:57:43.400 --> 07:57:46.799
you choose, you can incorporate your eyes in this focus

2097
07:57:46.880 --> 07:57:47.279
as well.

2098
07:57:49.080 --> 07:57:50.639
Your forehead and your eyes.

2099
07:57:52.759 --> 07:57:57.200
It's a whole area basically, almost as if you were

2100
07:57:57.240 --> 07:57:58.919
wearing a mask, you know, like a.

2101
07:58:00.880 --> 07:58:06.599
I don't know that make mask or something I'm trying

2102
07:58:06.599 --> 07:58:08.680
to sorrow or something.

2103
07:58:08.439 --> 07:58:10.560
You know, the kind of mask that covers your eyes

2104
07:58:11.040 --> 07:58:17.479
but also covers quite a lot of the forehead. Focused

2105
07:58:17.560 --> 07:58:20.279
on that area because that's the area that we now

2106
07:58:20.360 --> 07:58:27.560
can release tension stress on your mind, your brain from

2107
07:58:27.599 --> 07:58:31.639
your mind and any tension that you may have remain

2108
07:58:31.759 --> 07:58:38.919
in your face, your neck, jaw, your eyes, your forehead,

2109
07:58:39.680 --> 07:58:46.000
or your scalp. It's basically any intension within your head area,

2110
07:58:46.720 --> 07:58:53.880
including your mind and your brain that's going to be

2111
07:58:54.080 --> 07:59:02.439
released through your forehead and your eyes. As I count

2112
07:59:02.520 --> 08:00:49.000
down the game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five, one.

2113
08:00:57.040 --> 08:01:02.279
Ninety six. She scared your face.

2114
08:01:03.680 --> 08:01:12.840
Sure your eyes, the cheap bones, your ears, forehead, your.

2115
08:01:12.880 --> 08:01:21.319
Scalp, neck, back of your neck, fronting the side.

2116
08:01:21.040 --> 08:01:22.520
Of your neck and throat.

2117
08:01:28.799 --> 08:01:31.759
Let being aware of.

2118
08:01:31.959 --> 08:01:43.400
The comfort increased in relaxation. Not just in your head

2119
08:01:43.520 --> 08:01:48.799
and neck and mind. Also the rest of your body.

2120
08:01:54.400 --> 08:01:55.720
Is helpless.

2121
08:01:56.840 --> 08:01:57.560
And calm.

2122
08:01:57.720 --> 08:02:04.159
Your film help you easily. It is to just let go.

2123
08:02:06.959 --> 08:02:34.159
Completely, like go competely easily, to do balance, to focus

2124
08:02:34.319 --> 08:02:42.520
on the top of your head. I'm getting allowed.

2125
08:02:43.599 --> 08:02:45.639
A free last.

2126
08:02:47.080 --> 08:02:52.959
Lease of tension or stressed the mind be letting green

2127
08:02:53.360 --> 08:02:58.040
hiding in your body mind my head.

2128
08:02:59.639 --> 08:03:04.959
Just be sucked down on the top of your head.

2129
08:03:07.279 --> 08:03:08.159
At least.

2130
08:03:11.759 --> 08:03:15.639
To the air was sucked down into the clouds.

2131
08:03:18.400 --> 08:03:20.919
Leg big cloud of wead.

2132
08:03:22.880 --> 08:03:23.799
Was like a whop.

2133
08:03:24.959 --> 08:03:30.319
It can suck attention out of the top of your head.

2134
08:03:33.000 --> 08:03:42.479
Just take it away, you focus. Legend of opening on

2135
08:03:42.680 --> 08:03:49.880
top of your head with intension, stressed and made issues.

2136
08:03:50.040 --> 08:03:56.279
Maybe ways of certain stud not used. Now all be

2137
08:03:56.560 --> 08:04:01.119
sucked down on top of your head. Take you away

2138
08:04:03.119 --> 08:04:11.159
as I count down eight of twenty down one now

2139
08:04:14.799 --> 08:05:07.319
twenty nineteen eighty seventy sixty fifty four eighty two Wow,

2140
08:05:32.840 --> 08:06:26.639
adds six six w W preay you notice it, how

2141
08:06:26.759 --> 08:06:41.279
you feel have relaxed and calm physically and mentally fail

2142
08:06:42.080 --> 08:06:42.759
right now.

2143
08:06:48.200 --> 08:06:50.080
Now it's.

2144
08:06:52.360 --> 08:06:58.840
Your mind feels. It feels so nice to just like

2145
08:07:01.400 --> 08:07:10.639
to give yourself some space to breathe easily, to think calmly,

2146
08:07:15.759 --> 08:07:20.880
just to take a break from all that pointless worry

2147
08:07:21.159 --> 08:07:26.360
and concerns about things that you don't need to think

2148
08:07:26.439 --> 08:07:37.279
about right now, because this is your time to let go.

2149
08:07:38.639 --> 08:07:48.400
This is your space to enjoy feeling deeply relaxed, peaceful

2150
08:07:48.520 --> 08:07:55.799
in your mind, relaxed in your body. I can feel

2151
08:07:56.400 --> 08:07:57.200
so good.

2152
08:08:00.479 --> 08:08:08.720
Nice to just don't have to do anything to be

2153
08:08:08.880 --> 08:08:17.439
able to really enjoy that serenity that comes.

2154
08:08:19.240 --> 08:08:25.159
Let it go completely, that peacefulness, the colors of it,

2155
08:08:31.840 --> 08:08:44.000
in this peaceful space, and you can keep this sense

2156
08:08:44.159 --> 08:08:57.000
of calmness through the longs you choose, you choose to

2157
08:08:57.279 --> 08:09:03.319
drift off into hearing natural sleep.

2158
08:09:04.279 --> 08:09:05.080
Then you can do that.

2159
08:09:08.799 --> 08:09:17.720
It's completely up to you. You can keep this feeling

2160
08:09:17.840 --> 08:09:23.919
of calmness physically in your mind for some long you

2161
08:09:24.200 --> 08:09:37.880
choose to feel completely relaxed, completely relaxed.

2162
08:09:40.599 --> 08:09:44.159
And I'd like you to make up your mind.

2163
08:09:46.200 --> 08:09:47.279
Then you get to relax.

2164
08:09:55.880 --> 08:09:56.360
I want to.

2165
08:09:56.400 --> 08:09:59.799
Explore that with you, what it feels like when you

2166
08:10:00.000 --> 08:10:09.040
actually decide that you're going to relax, not forcing yourself,

2167
08:10:09.159 --> 08:10:15.319
but giving yourself that. Yes, it is a command, really,

2168
08:10:15.400 --> 08:10:17.439
isn't it. When you're telling yourself.

2169
08:10:19.040 --> 08:10:26.400
Relax in a gentle but firm way, that only you

2170
08:10:26.759 --> 08:10:27.520
can really.

2171
08:10:28.840 --> 08:10:32.279
Tell yourself in that way. You can't really have someone

2172
08:10:32.319 --> 08:10:36.680
else say to you and now relax, relax, you know,

2173
08:10:37.680 --> 08:10:40.560
and it needs to be gentle, but you can't.

2174
08:10:40.720 --> 08:10:41.639
Someone else can't.

2175
08:10:41.479 --> 08:10:43.799
Really have the same.

2176
08:10:47.000 --> 08:10:52.240
The same kind of influence or power that you.

2177
08:10:53.040 --> 08:11:05.959
Have over your own physicality, over how you feel, because

2178
08:11:06.000 --> 08:11:10.479
when you say it to yourself it means more.

2179
08:11:11.680 --> 08:11:13.400
It's personal, and.

2180
08:11:15.000 --> 08:11:20.479
Your brain, your unconscious mind, and your body listens to

2181
08:11:20.639 --> 08:11:26.279
what you say. So, for example, we'll test it out.

2182
08:11:27.080 --> 08:11:31.200
Do your test, few your tests along the way, and

2183
08:11:31.360 --> 08:11:36.319
you can get more of an idea of the force,

2184
08:11:37.279 --> 08:11:44.479
a positive force you can have in creating a sense

2185
08:11:44.599 --> 08:11:47.599
of comfort and relaxation in your body.

2186
08:11:47.799 --> 08:11:53.159
And your mind quite quickly, just by you.

2187
08:11:54.200 --> 08:12:03.720
Telling yourself to relax. So I'm going to start by

2188
08:12:04.479 --> 08:12:10.520
just focus on your hands. So focus on your hands.

2189
08:12:10.720 --> 08:12:17.240
Just tell your hands to relax. Just say relax. As

2190
08:12:17.279 --> 08:12:23.159
you focus on your hands, you could say my hands

2191
08:12:23.400 --> 08:12:26.560
are relaxed, or I want my hands to relax.

2192
08:12:28.520 --> 08:12:28.599
Now.

2193
08:12:28.639 --> 08:12:29.759
I think if you actually do.

2194
08:12:29.840 --> 08:12:37.840
It directly by focusing and imagining that your hands, can

2195
08:12:37.919 --> 08:12:40.759
you hear what you're saying. You like, they've got little ears,

2196
08:12:41.959 --> 08:12:49.040
little head. So talking to your hands and just say relax.

2197
08:12:55.360 --> 08:13:17.119
Notice your hands start to relax. Now focus on your

2198
08:13:17.240 --> 08:13:19.599
eyes and tell your eyes to relax.

2199
08:13:20.759 --> 08:13:23.400
You're just saying the same word relax.

2200
08:13:24.919 --> 08:13:28.520
And find the right tone for you.

2201
08:13:31.080 --> 08:13:31.119
You.

2202
08:13:31.400 --> 08:13:36.000
I might say relax, but you you might say.

2203
08:13:37.720 --> 08:13:41.279
Relax or relax.

2204
08:13:41.799 --> 08:13:45.840
You know, you might say it differently to yourself, and

2205
08:13:46.959 --> 08:13:52.959
that's important for you to gauge what feels right for you.

2206
08:13:54.840 --> 08:13:59.680
To just tell your eyes to relax, whilst focused on

2207
08:13:59.759 --> 08:14:04.919
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2208
08:14:05.479 --> 08:14:09.560
and just tell your eyes hystrectly.

2209
08:14:11.520 --> 08:14:51.599
Relax. I just did that myself, and sometimes you may feel.

2210
08:14:51.439 --> 08:14:53.439
That you need a bit more time.

2211
08:14:55.319 --> 08:14:58.720
For the different parts to relax, you know, because I

2212
08:14:58.840 --> 08:15:03.720
start talking again, and maybe that part hasn't relaxed fully.

2213
08:15:04.720 --> 08:15:07.759
But what happened is that will just continue to relax.

2214
08:15:07.479 --> 08:15:08.400
Even though I'm talking.

2215
08:15:10.240 --> 08:15:16.000
That's happened with my eyes. Something else I noticed is

2216
08:15:17.959 --> 08:15:21.759
when I started focusing on my eyes, that actually almost

2217
08:15:21.919 --> 08:15:23.560
became they got worse before.

2218
08:15:23.319 --> 08:15:24.599
They got better in a way.

2219
08:15:25.319 --> 08:15:28.400
So I felt a degree of tension growing in my

2220
08:15:28.560 --> 08:15:34.479
eyes and then disappearing. So I think what that was

2221
08:15:34.599 --> 08:15:39.759
really was just me becoming more aware of the tension

2222
08:15:40.880 --> 08:15:45.200
that was already there that I I wasn't focused on

2223
08:15:45.319 --> 08:15:52.880
it before, so I wasn't really acknowledging it more really

2224
08:15:54.520 --> 08:16:08.479
conscious to those feelings. Yeah, my eyes still continue to relax,

2225
08:16:09.080 --> 08:16:14.759
as well as my hands. Actually, my hands have got

2226
08:16:14.840 --> 08:16:21.560
a certain kind of energy, like not buzzing, like kind

2227
08:16:21.599 --> 08:16:29.680
of feel a degree of energy in my hands. Maybe

2228
08:16:29.720 --> 08:16:34.919
that's where the tension has been released. That's called in there.

2229
08:16:42.200 --> 08:16:44.360
The next part, I think we should focus on the

2230
08:16:44.439 --> 08:16:46.599
back of the neck. That's a part of this is

2231
08:16:46.680 --> 08:16:47.560
quite often.

2232
08:16:49.279 --> 08:16:51.000
Well for me, holds tension.

2233
08:16:51.080 --> 08:16:53.880
I don't know about for yourself, but I think it's

2234
08:16:53.959 --> 08:17:00.319
quite a standard place where tension is sometimes held. So

2235
08:17:02.400 --> 08:17:05.560
and I'm doing exactly what you're doing as you do

2236
08:17:05.680 --> 08:17:09.200
it as well, So I'm telling my body parts to

2237
08:17:09.360 --> 08:17:12.360
relax as well. So if you tell your neck, the

2238
08:17:12.479 --> 08:17:15.400
back of your neck, focus on the back of your neck, and.

2239
08:17:15.680 --> 08:17:16.240
Just say.

2240
08:17:18.919 --> 08:17:23.680
Relax in your own words, your own tone, in your

2241
08:17:23.720 --> 08:17:26.520
own voice. You can say out loud, and you can

2242
08:17:26.639 --> 08:17:31.799
just say to yourself internally, but you're focusing it and

2243
08:17:31.880 --> 08:17:35.599
you're saying it literally to the back of your neck,

2244
08:17:36.479 --> 08:17:38.959
as if the back of your lick can actually hear

2245
08:17:39.799 --> 08:17:46.560
what you're saying. So do that now, just say relax

2246
08:17:47.080 --> 08:17:50.000
to the back of your neck, and I'm doing the same.

2247
08:18:28.840 --> 08:18:32.479
Then what I noticed and you may have had similarly,

2248
08:18:34.080 --> 08:18:37.000
is even though I was focusing on the back of

2249
08:18:37.080 --> 08:18:49.279
the neck, other parts started to and showed themselves to me,

2250
08:18:49.639 --> 08:18:52.599
or maybe because they want to be relaxed as well.

2251
08:18:52.720 --> 08:18:57.560
But I started noticing the feelings and my shoulders, tension

2252
08:18:57.639 --> 08:18:58.840
in my shoulders.

2253
08:18:58.680 --> 08:18:59.639
And it went up the back.

2254
08:19:02.720 --> 08:19:06.880
Whether that was because my back of my neck was

2255
08:19:06.959 --> 08:19:12.880
saying I'm pretty much okay, it's the other parts to

2256
08:19:13.080 --> 08:19:22.119
need attention, but my load, my back of my neck

2257
08:19:22.240 --> 08:19:23.159
is still relaxing.

2258
08:19:24.639 --> 08:19:29.400
But I just became aware of other parts that needed attention.

2259
08:19:31.599 --> 08:19:34.360
Now this might happen, it's not.

2260
08:19:35.959 --> 08:19:38.479
It doesn't mean that it's going wrong. It just means

2261
08:19:39.319 --> 08:19:45.360
you're being notified if more places, but also want to

2262
08:19:45.439 --> 08:19:52.520
feel relaxed. So I'm going to focus on my other back.

2263
08:19:53.840 --> 08:19:57.560
So you can do the same, even if you don't

2264
08:19:57.680 --> 08:19:58.360
have any.

2265
08:19:59.680 --> 08:19:59.959
Feeling.

2266
08:20:00.040 --> 08:20:03.319
Its attention to obvious in your other baby.

2267
08:20:05.159 --> 08:20:10.360
You just focus on your back, the whole area from

2268
08:20:10.439 --> 08:20:16.360
the shoulder blades down to the middlead back and spine.

2269
08:20:18.319 --> 08:20:26.959
Need's all the shoulder blades, Yeah, that's the parts that we.

2270
08:20:30.439 --> 08:20:30.919
Give it me.

2271
08:20:32.599 --> 08:20:32.959
That not.

2272
08:20:34.880 --> 08:20:38.279
That needs relaxing. The sounds canna ask that one's relax

2273
08:20:39.479 --> 08:20:53.279
and you can do the same. Now, relax your upper back.

2274
08:21:05.680 --> 08:21:08.159
Something strange happened there, And this.

2275
08:21:09.639 --> 08:21:10.520
Often happens.

2276
08:21:10.560 --> 08:21:11.279
I've been doing this.

2277
08:21:14.040 --> 08:21:16.159
For sixteen years or something.

2278
08:21:16.599 --> 08:21:25.439
And often I'm want surprised but amazed really that there

2279
08:21:25.479 --> 08:21:29.759
can be a feeling. So when I was focusing on

2280
08:21:29.840 --> 08:21:33.959
the back of my neck, my back was starting to

2281
08:21:34.159 --> 08:21:40.479
feel quite stressed and in need of attention. As soon

2282
08:21:40.560 --> 08:21:43.840
as I started talking to you about my upper back

2283
08:21:44.720 --> 08:21:49.119
and talking about, you know, getting ready to ask.

2284
08:21:49.240 --> 08:21:53.919
The upper back to relax when the back already started

2285
08:21:53.959 --> 08:21:54.479
to relax.

2286
08:21:57.240 --> 08:22:00.400
It's almost as if it doesn't need to hear them words,

2287
08:22:01.360 --> 08:22:19.319
just needs intention, just needs to be noticed. That is

2288
08:22:19.479 --> 08:22:26.840
something that often happens in this type of situation is

2289
08:22:27.040 --> 08:22:32.200
when you start to relax a couple of parts of

2290
08:22:32.279 --> 08:22:37.479
your body, as we've done with our hands, our eyes

2291
08:22:37.680 --> 08:22:46.959
and eyelids, and now back of the neck, top of

2292
08:22:47.040 --> 08:22:52.639
the backup back, the rest of the body seems to

2293
08:22:52.840 --> 08:23:01.560
just take notice and decide in its own way to

2294
08:23:01.759 --> 08:23:08.799
start relaxing. Other parts of your body start to just

2295
08:23:10.560 --> 08:23:17.959
become looser. I suppose it's kind of like a bit

2296
08:23:18.000 --> 08:23:22.520
of an avalanche, you know, the little book starts rolling.

2297
08:23:23.439 --> 08:23:25.599
Before you know it, the whole of your body is

2298
08:23:25.759 --> 08:23:27.520
completely relaxed and cold.

2299
08:23:36.840 --> 08:23:44.880
If you focus on your face, you focus on your eyes,

2300
08:23:47.279 --> 08:23:49.439
your eyelids, your.

2301
08:23:49.400 --> 08:23:52.759
Eyebrows, the muscles.

2302
08:23:52.680 --> 08:23:53.639
Around your eyes.

2303
08:23:58.599 --> 08:24:00.200
Maybe you start to notice that.

2304
08:24:01.919 --> 08:24:04.479
Your forehead is more of axed than it was.

2305
08:24:06.520 --> 08:24:11.880
Maybe your face is more relaxed, I would say, my

2306
08:24:12.200 --> 08:24:28.919
entire faces, you're more relaxed. You're going to focus now on.

2307
08:24:29.599 --> 08:24:31.000
Your shoulders.

2308
08:24:32.759 --> 08:24:38.119
Again, just like before, Just tell your shoulders and you

2309
08:24:38.240 --> 08:24:39.520
can't do them in digity.

2310
08:24:39.680 --> 08:24:43.400
You can do quite a shoulder, and that shoulder I

2311
08:24:43.560 --> 08:24:47.959
just didn't do both at the same time. Just tell

2312
08:24:48.360 --> 08:24:51.319
your shoulders, actually focus on them in your mind.

2313
08:24:52.680 --> 08:24:57.599
Focus on that and they feel maybe you can see

2314
08:24:57.720 --> 08:25:08.560
them in your mind time. Just tell your shoulders two legs.

2315
08:25:46.040 --> 08:26:02.400
Its nice as they were eggs. I did notice, especially

2316
08:26:02.479 --> 08:26:08.880
on my bank, is the connection between the different parts

2317
08:26:10.439 --> 08:26:13.040
the bank, shoulders, the neck.

2318
08:26:18.360 --> 08:26:22.680
Being more connected. Being such a large.

2319
08:26:22.439 --> 08:26:28.240
Part of your body, it's always hard to separate them

2320
08:26:28.560 --> 08:26:36.799
from each other. My lower bank is starting to relax

2321
08:26:36.919 --> 08:26:37.680
on the same.

2322
08:26:43.680 --> 08:26:44.560
Maybe I'm going.

2323
08:26:44.439 --> 08:26:50.520
Too slowly and that could be an issue because we

2324
08:26:50.639 --> 08:26:56.680
all go at different speeds. And the idea of the

2325
08:26:56.720 --> 08:26:59.560
beginning that this recording was for you to be able

2326
08:26:59.599 --> 08:27:14.919
to just just say to yourself, relax without focusing on

2327
08:27:15.159 --> 08:27:20.720
any particular part of your body. Because when you know

2328
08:27:21.000 --> 08:27:23.720
that telling your hands.

2329
08:27:25.479 --> 08:27:34.680
To relax and your head to relax, let me tell.

2330
08:27:34.520 --> 08:27:42.919
Your eyelids, your eyes, the muscles around your eyes, and

2331
08:27:43.040 --> 08:27:50.360
your eyebrows to relax, and they relax.

2332
08:27:56.119 --> 08:28:08.680
You tell the back of your neck turn legs, different axes,

2333
08:28:16.680 --> 08:28:46.040
until your up back legs different axis, until your shoulders.

2334
08:28:47.360 --> 08:28:59.560
Two legs, their legs.

2335
08:29:23.400 --> 08:29:28.799
Told your hands to relax, they relaxed, They continued.

2336
08:29:29.919 --> 08:29:30.520
To relax.

2337
08:29:36.560 --> 08:29:41.520
You told your eyes, the muscles.

2338
08:29:41.040 --> 08:29:45.200
Around your eyes and the eye graphs to relax.

2339
08:29:47.279 --> 08:29:48.439
They relaxed.

2340
08:29:51.479 --> 08:29:54.919
And relax.

2341
08:30:01.279 --> 08:30:04.680
When he told the back of your neck, when you

2342
08:30:04.759 --> 08:30:06.080
saw the back of your neck.

2343
08:30:09.799 --> 08:30:16.560
Told it to relax, it relaxed.

2344
08:30:18.360 --> 08:30:21.439
And continued to relax.

2345
08:30:29.560 --> 08:30:32.000
When you told your upper back.

2346
08:30:35.240 --> 08:30:43.319
To relax, he relaxed and continued to relax.

2347
08:30:51.639 --> 08:30:57.200
That's what your shoulders. He told your shoulders to relax.

2348
08:31:00.759 --> 08:31:09.840
Shoulders relaxed into relax.

2349
08:31:15.520 --> 08:31:20.439
And it's not just that, it's.

2350
08:31:23.159 --> 08:31:25.720
That the rest of your body has.

2351
08:31:25.720 --> 08:31:27.560
Also been listening.

2352
08:31:29.479 --> 08:31:35.319
The relaxation has been spread in so from your eyes,

2353
08:31:35.720 --> 08:31:42.919
the relaxation spread your forehead, around your face.

2354
08:31:42.880 --> 08:31:57.040
Into your skin, into your jaw, into the frost sides

2355
08:31:57.159 --> 08:31:57.919
of the name.

2356
08:32:00.599 --> 08:32:11.000
Chest stole, relaxed hands and shoulders.

2357
08:32:13.000 --> 08:32:17.520
It up through your arms, relaxing.

2358
08:32:19.240 --> 08:32:23.400
From arms up arms out.

2359
08:32:23.200 --> 08:32:28.360
Backs for wrists, let.

2360
08:32:36.520 --> 08:32:37.439
Our bag.

2361
08:32:40.759 --> 08:32:43.080
Hips, but exploit.

2362
08:32:45.279 --> 08:32:55.000
Just start to relax with tea comforts, spreading through your leggs,

2363
08:33:00.439 --> 08:33:02.439
way down your.

2364
08:33:02.319 --> 08:33:12.119
Egles, on tops of your feet, the sight of your face,

2365
08:33:14.119 --> 08:33:25.360
the bottoms of your feet, relexing intup tis.

2366
08:33:28.639 --> 08:33:51.720
Each time relexingles, and it's your.

2367
08:33:51.680 --> 08:33:55.040
Body relaxes more. You white.

2368
08:33:56.520 --> 08:34:02.479
Comes slow.

2369
08:34:08.159 --> 08:34:17.360
Pace woy.

2370
08:34:20.080 --> 08:34:46.919
If cheess to sleep eai, he said, the way, because

2371
08:34:46.959 --> 08:34:49.159
it's nothing I your mind.

2372
08:34:52.599 --> 08:35:35.040
To pray spacefl what continuous with that connection.

2373
08:35:36.040 --> 08:35:45.520
To me body? You reaxing? Word said to yourself lies

2374
08:35:52.319 --> 08:35:56.080
s need the facus just.

2375
08:35:56.360 --> 08:35:57.639
One part.

2376
08:36:02.599 --> 08:36:03.919
Given to their body.

2377
08:36:10.439 --> 08:36:32.880
Say now fold, who thinks there's as.

2378
08:36:34.200 --> 08:36:42.919
Sensations of comforts spreading throughout the body?

2379
08:36:48.400 --> 08:36:59.599
They say, and every to your body?

2380
08:37:02.599 --> 08:37:09.479
He last.

2381
08:37:25.479 --> 08:37:27.479
Do just.

2382
08:37:29.279 --> 08:37:30.040
To yourself.

2383
08:37:45.759 --> 08:38:39.680
He starting down the number twenty nineteen, eighteen, seventeen.

2384
08:38:52.720 --> 08:39:10.560
Sixteen six.

2385
08:39:33.119 --> 08:40:38.959
Four two.

2386
08:41:04.400 --> 08:49:50.479
Us yes um and moments eight us must us usu

2387
08:50:09.959 --> 08:52:04.680
us up one, so.

2388
08:52:13.119 --> 08:52:15.000
Counting down from ten to one.

2389
08:52:16.880 --> 08:52:19.520
Ten nine.

2390
08:52:21.000 --> 08:52:29.639
Eight seven six five.

2391
08:52:31.639 --> 08:52:35.439
Four three.

2392
08:52:38.040 --> 08:52:41.159
Two one.

2393
08:52:48.159 --> 08:52:51.080
And maybe that was a bit too quick in order

2394
08:52:51.159 --> 08:52:51.759
to relax.

2395
08:52:53.000 --> 08:52:53.680
Maybe it's a bit.

2396
08:52:53.680 --> 08:52:59.880
Too fast for you to notice the calming of your.

2397
08:53:03.360 --> 08:53:07.959
Maybe even a little bit of pressure there, like you're

2398
08:53:08.000 --> 08:53:09.720
count it down from ten to one.

2399
08:53:09.840 --> 08:53:11.240
What do you expect me to do?

2400
08:53:11.560 --> 08:53:16.360
Man, expect me to stick with floppy just because you're

2401
08:53:16.439 --> 08:53:25.799
counting down. If you try it again, but this time,

2402
08:53:25.880 --> 08:53:32.319
I'll go this slower this time, and you focus on

2403
08:53:33.159 --> 08:53:37.479
the whole of your body before we focus on your legs.

2404
08:53:39.919 --> 08:53:41.040
Just notice.

2405
08:53:42.240 --> 08:53:43.599
How your body does.

2406
08:53:45.119 --> 08:53:58.240
Start to feel more relaxed with every number that I

2407
08:53:58.439 --> 08:53:59.119
count down.

2408
08:54:02.400 --> 08:54:38.880
Ten nine, eight, seven, six, five.

2409
08:54:48.959 --> 08:55:31.759
Four three, yeah, one.

2410
08:55:43.159 --> 08:55:48.840
I just notice how how you feel, generally, how your

2411
08:55:48.880 --> 08:56:03.759
body feels. It's not necessarily even about counting down from

2412
08:56:03.840 --> 08:56:11.479
ten to one. It's that space that you have, that

2413
08:56:14.119 --> 08:56:28.560
space between being active physically or mentally.

2414
08:56:29.439 --> 08:56:29.959
It's just.

2415
08:56:34.639 --> 08:56:39.840
Sitting or lying down, just being there, not doing anything,

2416
08:56:40.040 --> 08:56:46.639
not saying anything, or needing to think about anything. So

2417
08:56:47.319 --> 08:56:50.360
it opens up a space, you know, a bit of

2418
08:56:50.400 --> 08:57:01.400
a space, the gap. And the more I came down

2419
08:57:01.439 --> 08:57:08.840
for the tental one, the bigger that gap becomes. So

2420
08:57:08.959 --> 08:57:21.279
there's that gap of calmness, of comfort and relaxation. It's

2421
08:57:21.319 --> 08:57:34.959
a nice feeling and it moves those stresses or discomforts

2422
08:57:35.040 --> 08:57:47.840
physically or emotionally moves away. Allows you.

2423
08:57:50.560 --> 08:57:51.080
To just.

2424
08:57:54.080 --> 08:57:59.520
Slow down, someone to count.

2425
08:57:59.279 --> 08:58:05.880
Again from and down to one, and notice that gap widening,

2426
08:58:08.080 --> 08:58:12.520
the gap. And as it widens, it's almost like the

2427
08:58:13.919 --> 08:58:15.919
the stress of attention.

2428
08:58:16.400 --> 08:58:35.479
Falls into the gap. It gives you that distance, that space.

2429
08:58:37.880 --> 08:59:14.680
Now ten nine eight, seven, six.

2430
08:59:27.080 --> 08:59:39.040
Five four.

2431
08:59:57.119 --> 09:00:32.639
Three one.

2432
09:00:44.520 --> 09:00:45.240
How did you feel?

2433
09:00:47.319 --> 09:00:48.279
What do you feel?

2434
09:01:03.400 --> 09:01:15.400
Can you notice that? Do you feeling calmer? Do you

2435
09:01:15.639 --> 09:01:44.040
feeling more relaxed? As we now focus on your legs,

2436
09:01:45.759 --> 09:02:06.200
just your legs. You're just gonna start with focusing on

2437
09:02:06.680 --> 09:02:25.799
your thighs. Of course, it's not the most exciting thing

2438
09:02:25.959 --> 09:02:32.479
to be doing, because I'm sure like most of your

2439
09:02:32.520 --> 09:02:44.959
body is not not going on right now. Just focusing

2440
09:02:45.639 --> 09:02:51.240
on the whole of your thighs, the tops of your thighs,

2441
09:02:52.040 --> 09:02:57.360
the sides of your thighs, the bottoms of your thighs

2442
09:02:58.880 --> 09:03:04.319
with outer thighs to your inner thighs, basically the whole

2443
09:03:04.400 --> 09:03:11.880
of your thigh that leads into your hip and it

2444
09:03:12.040 --> 09:03:14.360
goes down to your.

2445
09:03:16.319 --> 09:03:23.439
Knee joints. Now, this is a big area.

2446
09:03:27.919 --> 09:03:29.360
It's a very heavy area.

2447
09:03:29.880 --> 09:03:35.840
It's very strong, probably the strongest muscles in your body

2448
09:03:36.599 --> 09:03:37.439
or in your thighs.

2449
09:03:47.639 --> 09:03:48.520
But I don't think we.

2450
09:03:50.279 --> 09:04:02.840
Perhaps will give enough attention to our thighs. Perhaps we

2451
09:04:03.000 --> 09:04:13.599
don't they acknowledge how important our thighs are to our lives,

2452
09:04:25.159 --> 09:04:34.560
how much they actually do for us all through our lives.

2453
09:04:41.720 --> 09:04:47.720
And I may seems sound really weird. I think that

2454
09:04:47.919 --> 09:04:55.799
all of our body parts, especially our thighs, need some TLC.

2455
09:04:59.279 --> 09:05:01.840
They love show a bit of.

2456
09:05:08.319 --> 09:05:09.240
The acknowledgment.

2457
09:05:11.959 --> 09:05:12.360
Thank you.

2458
09:05:15.479 --> 09:05:21.040
Gratitude for what advice do for us.

2459
09:05:27.599 --> 09:05:30.360
And I know this may sound it's strange.

2460
09:05:32.959 --> 09:05:36.040
Maybe you think, why am I Surely I should be

2461
09:05:36.080 --> 09:05:40.880
able to in the garden hugging a tree or something. Oh,

2462
09:05:45.000 --> 09:05:47.319
it's hard to set a microphone up on a tree.

2463
09:05:48.360 --> 09:05:49.720
That's why I'm doing this spoors.

2464
09:05:49.720 --> 09:05:53.279
Otherwise I would be outside hugging a tree. Now I

2465
09:05:53.360 --> 09:05:54.880
can't see the television from the tree.

2466
09:06:01.720 --> 09:06:05.959
You move down to your knees gain such an.

2467
09:06:05.959 --> 09:06:15.639
Important part, and I think we don't necessarily I'll speak

2468
09:06:15.720 --> 09:06:21.400
for myself here, I don't necessarily appreciate.

2469
09:06:22.559 --> 09:06:26.199
All that my needs do for me until.

2470
09:06:27.440 --> 09:06:31.000
I have a problem with my knee Occasionally, if I

2471
09:06:31.080 --> 09:06:36.720
wor maybe i'll bash it, or it's aching for some reason.

2472
09:06:38.440 --> 09:06:44.639
It's then that I realize how much it does. You know,

2473
09:06:44.720 --> 09:06:50.680
the benefit of being able to use my legs without

2474
09:06:52.440 --> 09:06:59.680
any kind of physical discomfort is a beautiful thing that's

2475
09:07:00.000 --> 09:07:05.760
possibly not appreciated until it's temporarily removed.

2476
09:07:06.919 --> 09:07:13.400
You know that's comfort. But as you focus on.

2477
09:07:13.480 --> 09:07:21.400
Your knees, regardless of how your needs feel, you can

2478
09:07:21.480 --> 09:07:25.360
have that sense of gratitude.

2479
09:07:26.160 --> 09:07:28.720
And love to your needs for all that they do

2480
09:07:28.919 --> 09:07:29.120
for you.

2481
09:07:39.599 --> 09:07:42.720
And you can still have that attention on your thighs

2482
09:07:43.519 --> 09:07:49.879
maybe notice how your thighs feel. Maybe you've noticed.

2483
09:07:49.680 --> 09:07:51.480
That they are.

2484
09:07:53.120 --> 09:08:09.519
Relaxing more deeply as you focus now on the bottoms

2485
09:08:09.559 --> 09:08:13.959
of your legs, your shins, and your half muscles, the

2486
09:08:14.080 --> 09:08:19.559
bones between your knees and your feet.

2487
09:08:20.879 --> 09:08:22.519
Incorporates, and the course your.

2488
09:08:22.519 --> 09:08:26.360
Ankles so important.

2489
09:08:31.800 --> 09:08:33.080
Can anyone that's had.

2490
09:08:33.760 --> 09:08:39.319
Even like the slightest sprain of an ankle, who knows how.

2491
09:08:40.839 --> 09:08:43.760
How much we take our.

2492
09:08:43.800 --> 09:08:52.360
Ankles for granted. And it's kind of strange in a

2493
09:08:52.400 --> 09:08:57.959
way when you think that, you know, logically, our wrists

2494
09:08:58.160 --> 09:09:01.000
are a lot thinner than the rest of their arms,

2495
09:09:02.120 --> 09:09:05.639
which is okay, it doesn't I can't see any problem

2496
09:09:05.680 --> 09:09:07.400
with that, you know.

2497
09:09:07.639 --> 09:09:08.680
Just picking stuff up.

2498
09:09:10.279 --> 09:09:16.440
Our ankles so much thinner than the rest of our legs,

2499
09:09:22.879 --> 09:09:26.919
and from a physics perspective or logical.

2500
09:09:26.599 --> 09:09:30.720
Even it doesn't really make sense that all this weight

2501
09:09:32.400 --> 09:09:39.319
will ultimately be resting on your ankles then leading to

2502
09:09:39.400 --> 09:09:46.239
your feet, a thin area.

2503
09:09:47.440 --> 09:09:56.800
Thin bone. Yeah, it does so much great work. Supports

2504
09:09:56.879 --> 09:10:05.720
the supports our body for a life time, helps us

2505
09:10:06.400 --> 09:10:15.800
to balance, It helps you to get around and be mobile.

2506
09:10:22.160 --> 09:10:23.319
It's the calf muscles.

2507
09:10:23.360 --> 09:10:30.959
Of course, when I was younger, I couldn't see the

2508
09:10:31.040 --> 09:10:34.239
point in calf muscles didn't seem to do anything.

2509
09:10:35.800 --> 09:10:40.279
Okay, if I walked around on tiptoes, then my calf

2510
09:10:40.400 --> 09:10:44.160
muscles get some work. But of course that's not true.

2511
09:10:44.319 --> 09:10:49.199
The calf muscles are being used whenever we use their legs.

2512
09:10:54.480 --> 09:11:07.080
And your shins there to protect your lower legs, shaped

2513
09:11:07.120 --> 09:11:11.839
in a way almost as a protector, with the bone

2514
09:11:19.440 --> 09:11:23.040
leading of course to your ankles.

2515
09:11:25.919 --> 09:11:33.000
And your feet. I'm not going to focus on your feet.

2516
09:11:33.080 --> 09:11:34.639
I'm just going to focus on the legs.

2517
09:11:36.639 --> 09:11:41.400
And I realize now that I've mentioned your feet, it

2518
09:11:41.519 --> 09:11:44.839
would be focusing on them anyway.

2519
09:11:45.040 --> 09:11:47.599
So maybe I should focus on your feet a little bit.

2520
09:11:51.639 --> 09:11:53.720
You can have them in your awareness.

2521
09:11:55.400 --> 09:11:59.080
The same as you have your thighs in your awareness.

2522
09:11:59.839 --> 09:12:01.239
And though we haven't been.

2523
09:12:01.239 --> 09:12:07.239
Focusing on your thighs a few minutes and we're focusing

2524
09:12:07.360 --> 09:12:17.559
on your angles, there's still that sensation of.

2525
09:12:20.720 --> 09:12:33.800
Comfort in your thighs, and there's that movement of energy.

2526
09:12:35.519 --> 09:12:42.559
Because the thighs hold lots of different sensations. Of course,

2527
09:12:42.639 --> 09:12:47.400
there's the muscles, the big straw muscles that we have

2528
09:12:47.599 --> 09:13:01.559
in our thighs, but the skin outside of the thighs,

2529
09:13:02.599 --> 09:13:07.040
as in the outside of all of that body. It

2530
09:13:07.120 --> 09:13:18.720
can be very sensitive, sensitive to the touch, sensitive to temperature.

2531
09:13:25.279 --> 09:13:32.800
And inside your thighs the bones, there's the muscle, there's

2532
09:13:32.839 --> 09:13:38.239
the blood, vessels, the art trees, all this stuff in.

2533
09:13:38.360 --> 09:13:47.080
The side your thighs. I guess sometimes it'd be nice.

2534
09:13:46.879 --> 09:13:51.160
If you could actually put your fingers inside your thighs

2535
09:13:51.839 --> 09:13:57.000
and message. So if you can message on the outside,

2536
09:13:57.239 --> 09:14:00.919
of course, but be able to get deep to the muscles,

2537
09:14:01.919 --> 09:14:07.040
to be able to just massage inside your thighs, message

2538
09:14:07.080 --> 09:14:17.360
in your bones, your leg massage the veins and just gently.

2539
09:14:19.760 --> 09:14:21.440
Heal the fives.

2540
09:14:25.559 --> 09:14:26.919
You can move down.

2541
09:14:28.760 --> 09:14:33.760
Message and inside your knees, just message in those bones,

2542
09:14:34.800 --> 09:14:40.160
but with healing fingertips, spreading that healing.

2543
09:14:40.080 --> 09:14:44.680
Energy deep into the choice your knees.

2544
09:14:50.120 --> 09:14:54.000
Of course, there's the back of your you need the

2545
09:14:54.199 --> 09:15:03.319
inside crease where your need is sole sensitive area. I mean,

2546
09:15:04.160 --> 09:15:06.040
that's very nice when you stroking.

2547
09:15:07.440 --> 09:15:10.760
That might be because it's an area that's not really

2548
09:15:11.000 --> 09:15:17.519
touched very often. It's almost like a hidden part a

2549
09:15:17.800 --> 09:15:24.720
crease your legs. It's almost like a part that.

2550
09:15:26.480 --> 09:15:37.760
Has a sensitivity, which is a little bit different. Of course,

2551
09:15:37.839 --> 09:15:49.400
it's protected by your legs, so you can imagine putting your.

2552
09:15:49.480 --> 09:15:59.519
Fingers into a crease in your legs. Funneled in between

2553
09:15:59.599 --> 09:16:03.120
the legs, you can just message with your fingertips.

2554
09:16:04.680 --> 09:16:06.080
Your fingertips are going.

2555
09:16:06.040 --> 09:16:16.519
Inside, massage in the muscle tissue. You can of course

2556
09:16:16.680 --> 09:16:19.559
field the bones of your.

2557
09:16:19.559 --> 09:16:32.120
Knees, healing through your fingertips, and then it should go down.

2558
09:16:34.800 --> 09:16:36.000
T calf mosciles.

2559
09:16:36.400 --> 09:16:38.120
And that's the part I'd like to be able to

2560
09:16:38.959 --> 09:16:46.319
really put my fingertips thick inside my calf muscles, massage

2561
09:16:46.400 --> 09:16:55.480
in every single tissue of the muscle, healing every part.

2562
09:17:01.559 --> 09:17:03.599
Then doing the same for my shields.

2563
09:17:06.760 --> 09:17:15.199
Massage generally, stroking the bones, generally stroking them, healing in

2564
09:17:15.279 --> 09:17:19.680
their loving way, because they deserve to be treated.

2565
09:17:22.319 --> 09:17:26.599
As the precious bones that they are. The legs are

2566
09:17:26.680 --> 09:17:33.040
so precious as in all the other parts of our body, and.

2567
09:17:33.160 --> 09:17:35.400
More precious of immature.

2568
09:17:37.400 --> 09:17:38.120
On the planet.

2569
09:17:46.519 --> 09:17:54.680
When you start to think about the legs in this way,

2570
09:17:59.400 --> 09:18:09.879
can change show perspective might sound a bit be silly

2571
09:18:10.040 --> 09:18:15.639
to start with the idea of fam love your licks,

2572
09:18:17.040 --> 09:18:24.680
show an appreciation. Your five wants me to be able

2573
09:18:24.720 --> 09:18:27.919
to put your hands in your.

2574
09:18:27.839 --> 09:18:36.400
Eyes, massage the muscles and the bones, and do you

2575
09:18:36.480 --> 09:18:42.160
get your fingers deep in there releasing more intention.

2576
09:18:44.760 --> 09:18:45.680
Just to show.

2577
09:18:47.319 --> 09:18:54.680
How much you care about your lex, how much you

2578
09:18:54.800 --> 09:18:58.160
care for what your lis do for you.

2579
09:19:00.080 --> 09:19:00.279
You know.

2580
09:19:02.680 --> 09:19:13.519
You means to cause your ankles. The strength of your ankles.

2581
09:19:15.839 --> 09:19:20.559
Consideringly, how thin they are compared to the rest of

2582
09:19:20.639 --> 09:19:22.559
your legs, especially your thighs.

2583
09:19:26.360 --> 09:19:27.000
Yeah, they're so.

2584
09:19:27.400 --> 09:19:36.559
Strong, so flexible, absolutely amazing things.

2585
09:19:38.120 --> 09:19:47.680
Ankles are truly a gift because of what they do

2586
09:19:47.919 --> 09:20:00.559
for you, supporting all that weight, regardless of how you are,

2587
09:20:01.760 --> 09:20:07.639
even if you only ate stone, not weak with these

2588
09:20:08.120 --> 09:20:14.599
little ankles. Now I'm a lot heavier than eat stone,

2589
09:20:16.199 --> 09:20:16.760
double back.

2590
09:20:20.279 --> 09:20:24.279
Get my ankles support my body.

2591
09:20:24.720 --> 09:20:25.319
All the time.

2592
09:20:29.000 --> 09:20:32.760
What they do give off a side, rely to sit down.

2593
09:20:35.080 --> 09:20:42.959
That's we've got my whole next day, my feet, feet

2594
09:20:42.959 --> 09:20:46.279
will stay, go my my toast quick.

2595
09:20:47.519 --> 09:21:16.720
I'm so happy. The legs really are amazing, man, to

2596
09:21:16.919 --> 09:21:20.440
talking about talking about your legs is probably.

2597
09:21:22.599 --> 09:21:26.000
Possibly one of the most things, the most boring things

2598
09:21:26.040 --> 09:21:33.080
you've ever heard anyone say. Possibly I'm all you are

2599
09:21:33.199 --> 09:21:41.239
not Everything I said is true. The legs are amazing.

2600
09:21:50.160 --> 09:22:01.239
Your lex deserve not just respect, They deserve to relax.

2601
09:22:02.639 --> 09:22:13.800
Deeply. They deserve to take some time out of the day.

2602
09:22:15.879 --> 09:22:37.120
To just Lecker completely releas.

2603
09:22:42.080 --> 09:22:55.400
Really can relax because the legs are saying such a

2604
09:22:55.800 --> 09:23:02.519
most very important part for your body and your election. Next,

2605
09:23:02.639 --> 09:23:05.160
the rest of your body also.

2606
09:23:06.080 --> 09:23:14.800
Naturally follows in that journey of comfort.

2607
09:23:23.120 --> 09:23:28.239
I feel it in my hips. My hips feel really loose,

2608
09:23:31.519 --> 09:23:36.120
and also my light back as well. My light back

2609
09:23:36.400 --> 09:23:41.879
really feels it feels stretched, even though I'm just sitting

2610
09:23:41.959 --> 09:23:43.959
in a chair and there's.

2611
09:23:43.839 --> 09:23:45.400
No stretching.

2612
09:23:47.480 --> 09:23:50.680
As far as I'm aware that I'm doing. It's almost

2613
09:23:50.720 --> 09:23:54.480
as if the muscles are just relaxed so much that

2614
09:23:54.639 --> 09:24:01.680
there is a natural stretch that's at tension. He reduced

2615
09:24:03.080 --> 09:24:23.599
a not an thouand camp down ten thouns of one.

2616
09:24:27.800 --> 09:24:28.400
And you can.

2617
09:24:28.400 --> 09:24:34.639
Continue to film wonderfully worst.

2618
09:24:38.160 --> 09:24:42.480
Ten nine.

2619
09:24:45.360 --> 09:24:57.400
Eight, seven, six, five.

2620
09:25:01.800 --> 09:25:05.959
Four three.

2621
09:25:09.919 --> 09:25:10.120
Mm.

2622
09:25:14.400 --> 09:25:33.000
Wh really, So, I'm just gonna countdown from five down

2623
09:25:33.080 --> 09:25:35.319
to one, and it's a countdown.

2624
09:25:36.720 --> 09:25:43.839
You just focus on the numbers, just the numbers counting down,

2625
09:25:44.919 --> 09:25:48.800
and notice how you feel.

2626
09:25:51.160 --> 09:25:55.839
In this moment as you hear the numbers counting.

2627
09:25:55.519 --> 09:26:09.360
Down, knowing that those numbers counting down represents feeling calmer,

2628
09:26:10.639 --> 09:26:13.080
but just in the body, that will say.

2629
09:26:14.959 --> 09:26:16.080
Relaxing your mind.

2630
09:26:18.879 --> 09:26:20.559
I just notice how you film.

2631
09:26:21.360 --> 09:26:27.239
It's nothing to do. It's nothing to say, it's nothing

2632
09:26:27.400 --> 09:26:28.160
to think about.

2633
09:26:31.239 --> 09:26:32.519
Starting with.

2634
09:26:34.000 --> 09:27:10.599
Number five four three two, Why.

2635
09:27:20.040 --> 09:27:26.319
Did you notice the gradual.

2636
09:27:28.559 --> 09:27:29.120
Letting go.

2637
09:27:31.480 --> 09:27:38.800
The tension in your body? It may also begin to

2638
09:27:39.080 --> 09:27:46.360
notice and be aware of how your mind is starting

2639
09:27:46.839 --> 09:27:48.839
to slow down.

2640
09:27:51.360 --> 09:27:54.760
This is just a natural thing that happens.

2641
09:27:57.400 --> 09:27:59.839
It's not really a special procedure.

2642
09:28:01.199 --> 09:28:02.080
It's just natural.

2643
09:28:02.199 --> 09:28:08.559
Because it's your body relaxes, your mind also starts to relax,

2644
09:28:10.160 --> 09:28:13.839
and the more the mind relaxes, the more the body relaxes.

2645
09:28:13.959 --> 09:28:14.519
It's just a.

2646
09:28:14.680 --> 09:28:27.239
Continuous circle of relaxation. And it's that calmness that comes

2647
09:28:27.400 --> 09:28:35.319
from relative quietness. You can even if this background sounds

2648
09:28:36.760 --> 09:28:40.879
either your side online, it's still.

2649
09:28:41.080 --> 09:28:47.360
Gains be quite calm. And you haven't got the television on.

2650
09:28:47.959 --> 09:28:51.680
There's no music in the background.

2651
09:28:51.279 --> 09:28:53.919
Unless you're listening to the recording. With music, of course,

2652
09:28:58.839 --> 09:29:01.279
you're very likely going to be sitting in a room

2653
09:29:01.360 --> 09:29:02.120
of other people.

2654
09:29:03.080 --> 09:29:07.680
Of Course, you might keep it generally, it's the idea

2655
09:29:07.800 --> 09:29:12.760
if you can do this on your own, so no distractions,

2656
09:29:18.919 --> 09:29:32.360
and when you stop thinking about stuff, relaxation automatically rises.

2657
09:29:34.279 --> 09:29:38.120
A sense of comfort. It starts to grow.

2658
09:29:42.360 --> 09:29:49.080
And without trying to build it up into something fantastical,

2659
09:29:52.879 --> 09:30:03.519
something magical. This is just a natural process, something that's easy.

2660
09:30:05.599 --> 09:30:06.279
To accomplish.

2661
09:30:09.080 --> 09:30:16.959
In fact, it's almost a sense of relaxing completely happens.

2662
09:30:16.599 --> 09:30:21.319
Really when you put no effort into it. It's not

2663
09:30:21.559 --> 09:30:30.040
something that you can really force, something that happens naturally,

2664
09:30:32.959 --> 09:30:35.959
and parts of the process of.

2665
09:30:37.599 --> 09:30:43.519
This recording and others is simply.

2666
09:30:44.800 --> 09:30:47.160
To allow you.

2667
09:30:49.480 --> 09:30:53.879
To take advantage of this space.

2668
09:30:56.120 --> 09:31:10.800
This time, just letl to just be here, to be

2669
09:31:11.440 --> 09:31:24.839
in chap with how you feel, yet with the intention

2670
09:31:27.080 --> 09:31:40.239
of wanting to relax deeply and maybe even deformously, depending

2671
09:31:40.480 --> 09:31:45.400
on what is that you wish for yourself.

2672
09:31:46.680 --> 09:31:47.440
In this moment.

2673
09:31:54.440 --> 09:31:57.080
As we know, relaxing.

2674
09:31:58.040 --> 09:32:04.319
Is the majority of the process.

2675
09:32:03.919 --> 09:32:08.000
Of fallen asleep, the actual fall. The sleep part is

2676
09:32:09.040 --> 09:32:17.040
the tiny bay of the end. The deeper relaxed you become,

2677
09:32:21.000 --> 09:32:22.400
the easier.

2678
09:32:24.919 --> 09:32:25.879
You find.

2679
09:32:27.120 --> 09:32:43.160
Yourself drifting. You can also if you choose stay focused

2680
09:32:44.279 --> 09:32:50.279
on my voice and really enjoy.

2681
09:32:55.760 --> 09:32:57.480
The process.

2682
09:33:01.040 --> 09:33:19.360
Congratually you lack sin, each muscle in your body.

2683
09:33:24.160 --> 09:33:40.480
Efortlessly and just absurding the sensation.

2684
09:33:45.080 --> 09:34:01.599
I'm letting go completely this time on my account. From six,

2685
09:34:02.639 --> 09:34:17.360
That's why I can notice your mind calm down with

2686
09:34:17.760 --> 09:34:37.720
each number. You hear me say, actually the slow peaceful

2687
09:34:43.639 --> 09:35:10.680
six five.

2688
09:36:02.879 --> 09:36:41.680
Three four.

2689
09:37:09.919 --> 09:37:37.919
What pare how you find to scud it?

2690
09:37:40.120 --> 09:37:40.879
My dou.

2691
09:37:44.080 --> 09:38:07.279
Siky deep saw me that sation and focus me. Why

2692
09:38:11.319 --> 09:38:20.599
I noticed that there are some faults stood there, maybe

2693
09:38:20.800 --> 09:38:44.720
some stolen fouts, some perhabsolutely to attention, to face second

2694
09:38:44.760 --> 09:38:51.800
pole to these stories speaking their stories.

2695
09:38:56.319 --> 09:39:04.839
I love pats rough foun just spook five, that's who's

2696
09:39:04.879 --> 09:39:05.599
full of love.

2697
09:39:08.000 --> 09:39:12.839
To spot stots, to let the streets about.

2698
09:39:15.040 --> 09:39:25.480
Your bad just me them wild, to just throw down,

2699
09:39:27.800 --> 09:39:32.239
slow down, way it's down.

2700
09:39:35.959 --> 09:39:50.919
Now, so I should think of something a way foss.

2701
09:39:49.160 --> 09:39:55.720
He jammed down this time seven an for mon need trouble.

2702
09:39:58.440 --> 09:40:09.239
Just making spruitfu. This is flown pts. You know, kindness.

2703
09:40:10.279 --> 09:40:27.680
Past its thoughts, its just it's netting.

2704
09:40:37.760 --> 09:40:38.919
Its thoughts.

2705
09:40:50.919 --> 09:40:51.400
Stops.

2706
09:40:55.040 --> 09:40:56.239
If it would say.

2707
09:41:00.879 --> 09:42:13.239
Said h.

2708
09:43:05.040 --> 09:43:29.919
M m m m m m

2709
09:43:38.959 --> 09:45:20.720
M passssssssssssssssss