Aug. 2, 2025

(music) (10 hours) Whisper Saturday | LMBYTS #1402 | Jason Newland | 2nd August 2025

(music) (10 hours) Whisper Saturday | LMBYTS #1402 | Jason Newland | 2nd August 2025
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WEBVTT

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Hello, and.

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Welcome to jasondew Land dot com. My name's Jason new Land.

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Please only listen when you can safely close your eyes.

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This is Whisper Satday. For some reason I've done was

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it Wednesday, Thursday, Friday, Saturday for.

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Whisper?

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Let me boy the slaves in a row thirst thing

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in the morning when I wake up and I don't

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know why at door way. Hopefully the microphone is picking

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up my not so loud voice.

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Eh, I hope.

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It's a bit of an early start. But I did

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go to bed particularly early last night. So I went

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to bed at about seven o'clock in the evening. It's

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about two thirty hours in the morning, so technically i've

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had seven hours.

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Was it seven? Eight, nine eleven?

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I want to seven and a half hours sleep. I

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visited Uncle's sausages yesterday and I wasn't gonna It's not

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that I didn't want to. Well, I didn't know. It's

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a weird one. I don't want to visit him. Of

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course I do want to visit him, but I don't

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at the same time, just because it's it's it's very difficult.

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But his other visitors is only tur Us. She contacted

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me yesterday and said that she wasn't able to go

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due to grandkids. There's some changes in her in a

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day routine. So I said, don't worry, I'll go up

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and see him.

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So I did went up yesterday. I got there about.

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Half three in the afternoon.

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I got a taxi there.

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It was raining and proper raining, like really raining, you

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know what.

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I don't think I put my body home.

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No, oh no.

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So I took my brodey with me. I tried to

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open it from the front door of the building where

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I live.

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To the taxi.

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Now I got wetter and trying to open the brolly

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and then tried to close it as I tried. You know,

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as I opened the taxi door, i'd have got less

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where if I just walked straight over, because it was

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four footsteps probably, and it's not something that I'm gonna

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agree red forever.

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It wasn't that it wasn't quite that deep, baby, but.

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Thinking about everybody, would have been eas to just say

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still take the probably in case I needed to stand

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outside and wait for a taxi.

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On the way back.

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However, it's quite weird because I can and I hear

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a voice in the.

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Well it's it's the driver, and he says, hi, Hi Jason.

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So now.

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I'm not looked at him yet cause I'm I'm I'm

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backing into the into the taxi. I'm I'm just thinking

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it's nice and he's being pleasant considering what's heading towards

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him quite.

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Big of that bomb.

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And I settled in and he said, just checking. Your

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going to the to see uncle sausages in a nursing home.

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I said yeah, and I turn around and it's this

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was his name. He was my regular taxi driver when

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I was first started going up to the hospital. When

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I was up there every single day and getting taxis

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there and back cost me about five hundred pounds and

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not not a day because that would be expensive. But

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he was one of the regular drivers, so I kind

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of got to know him of it.

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And then.

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A few weeks ago I started mainly traveling by by us,

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so I didn't see any more drivers, And yesterday it

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was the first time that I traveled by taxi for

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I don't remember how long it's been. It's not a

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long time, but it might be a couple of weeks

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because I wasn't able to go out for a week

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due to COVID and then I visited Uncle Sausages on Thursday.

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So I saw him in hospital on the previous Wednesday,

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and then I was ill on the Wednesday and Thursday,

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did the COVID still a Friday, and then I was clear.

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Did another COVID test this Thursday, just got was clear

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and I went out to visit of course hostages. Then

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when I became yesterday, that's it. Yeah, so I'm sitting there.

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I don't really know what to do when I'm there.

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It didn't seem the right time to show off my

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new chuggling skills. You know, it's really I don't know.

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I was talking to him, updating him on the locals.

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There's not a lot going on.

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It's just the same same people making the same noise,

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really and keep hearing the same sentence, you know, not

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from him, but the hearing the hearings a last thing

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to go. I'm like, Okay, I wonder if he could communicate,

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what would he say to me? And I wonder if,

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if you know, a very few little scenarios, one would

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possibly bear him saying, will you.

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Please shut up? Leave me alone? I don't know.

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An please stop sitting on my leg, Please stop farting.

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There could be lots of things that he might be

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trying to say to me, where's my bloody drinks?

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That's the last thing he said to me.

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Wednesday evening, because I went and visited him. He was

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asleep in hospital, so I didn't He looked like a

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little baby just needed a teddy bear. He looks so

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comfortable cook a cold up of sleep. And I didn't

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disturb him because personally, a couple of days earlier he

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told me that all he wanted was to go to sleep.

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He said he hadn't slept properly for the last five weeks,

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so I didn't want to disturb him. He looks so

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peaceful just having a good sleep. Plus I didn't feel

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very well.

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I just kind of.

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Came on on the way to Laspital and I was

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like wow, So I just I took that.

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Opportunity to leave.

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I left a package that his friend had delivered, or

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I had had said to me his friend lives in

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another country, so I delivered that stuck on the table.

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It was just a newspaper in the pack of uh sweets,

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So of course Sausages phoned me up in the evening.

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Where were you? He didn't shout, but he was like,

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what do you mean, why didn't you come today? I said,

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I did come today.

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But he was asleep.

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Why didn't you wake me up? But I just for

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you wanted to sleep? He said, where's my drinks?

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I think that's what I've been to him.

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I come and visit and then I go and get stuff.

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I'm like a like a little.

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Uber eats I suppose for him, and that's kind of

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been my role for the last month and a half.

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So I get there, have a chat, have a catch up,

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you know, that's how it's been in hospital. And then

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he starts talking about, well, what should we get?

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Then he went for a little where he liked.

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To get their sausage, old pasting things in costa and

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in the early days, which sounds weird consider it's been

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six weeks, but in the early days we used to

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walk down there together, go and sit outside, have a chat.

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I still remember that first Saturday. So you went in

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there on a Friday, ten thirty.

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We left here.

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And I think I came back about three thirty in

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the morning. It's there the next day on a Saturday,

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and in the afternoon, and at this point you'd already been.

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They diagnosed him with with what was wrong with him,

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didn't give him a prognosis at that point, but they

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told him what it was because they'd done a scare

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and everything. And we were downstairs. I'm not sure if

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we had drinks. We were just sitting in the sun, yeah,

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because there was that was a sad day and we're

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on one of these desk table things and Uncle Sausages

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started talking about making arrangements and things like that. It's like, oh,

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shut up me, what are you talking about? Because he's.

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He started being practical.

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And then he was saying, oh, he can fight this,

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and I said yeah. So it was a little bit emotional.

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The next day where it was outside again. This time

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we were near this bit of water which is in

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hospital crowns, and a duck started pecking and winning. Now

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I thought it was finny to start with, just because

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you know, generally, if I was sitting somewhere and I

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felt some you know, something starts pulling on my glothing

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or anything, it's was always finny, even though I didn't

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have finny with me. It's just a natural reaction on

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what you're doing. What you're doing, mate, I looked down

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and it's this duck staring at me, becking away at

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me Becker. Oh, I don't know what that made me laugh,

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beckon at me Becker.

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Becker.

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Anyway, it seems like a really long time because she

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used to come out. He went from coming outside with

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me to still walking down with me but still sitting

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in a gusta, to just sending me down to get stuff.

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I remember this one point one day, it was uh, a.

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Couple of weeks in and he said.

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He wanted to come home. I said, why in that case,

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let's not take the lift anymore.

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Let's go down the stairs.

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Cause he was on the second floor now he was

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on the first floor. I said, let's go down the stairs.

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He said, if you're gonna be traveling home, if you're

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gonna go home, you're gonna have to go up and

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down them stairs. And he said, okay. It was fine.

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He was a little bit unsteady on his feet anyway.

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But I think a.

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Lot to do that can be, you know, when you're

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wearing your pajamas or wearing it like a hospital gown,

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being in public, because even though you're in hospital, it

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feels like.

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It feels like being in a public street really.

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In fact, if anything, it's a lot busier than a

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normal public street unless you're in Oxford Street or somewhere

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really busy. Thousands of people just continuously.

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Trafficking.

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That's not the right words, but just traveling through.

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Thousands of people.

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I mean to me, that makes me more invisible and anonymous.

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I just would generally not think that anyone had noticed

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me anyway. Really, these days, I think my noticeability levels.

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Have dropped somewhat.

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And I think it's just an age thing. It's natural,

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kind of blend in with with the wall paint. I

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think after seeing.

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Him yesterday, it's.

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Two days in a row.

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It's been a shock to me, to be honest, day

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as because it wasn't like that when I last saw

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him a week ago.

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And it's.

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Yeah, it's night and day. It's like completely different. And

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what's weird about it is he didn't believe he was

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ill because he felt fine, apart from an upset stomach,

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which he blamed on having caught a bug or something

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for an hospital.

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Which is highly likely.

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You know, that is a.

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Likely situation, but it wasn't true, you know, that was

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a symptom of his condition. And I started to think

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maybe they'd got it wrong, because okay, he is still yellow,

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but he's you know, I don't know. It just seemed

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I don't know what I'm trying to say. Maybe I

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was hoping they'd got.

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It wrong.

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That you know, A really good scenario would be that

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they realized it made a mistake and he all he

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needed was a simple ob which cleared his system out

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as it could be going no normal color again, because

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he used to be it was always very pale. But

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like me, although I'm not pale, I'm pink. The rest

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of my body's pale, part from my arms. My forearms

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are brown because I'm out in the sun a lot,

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with inny and stuff. But my face is pink.

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And my feet.

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Basically, my whole body is the same color as my feet.

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This white like pale but with a pink face. It's

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very strange. Trust me, if you see me naked, you

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don't want to see me naked. I think it's agreed upon.

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That's probably not the first thing you notice. Okay, let's

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move on from there, and please, please please, Yeah, I

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prefer not to see him. I was, I was there yesterday.

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I was just sitting down.

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And suddenly income in the room bursts.

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This man.

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What made me jump, and it was the husband of

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where I was, the Uncle Sausages friend, like you know,

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00:23:41.880 --> 00:23:46.880
got married, Like the ones that said they weren't coming.

247
00:23:49.200 --> 00:23:53.960
There was a change and they decided to come up

248
00:23:54.039 --> 00:24:00.039
and pop up and see Uncle Sausages and then I

249
00:24:00.079 --> 00:24:05.759
don't pick up their grandkids. I was like, well, blimey

250
00:24:06.880 --> 00:24:10.680
made me jump. I think I was kind of deep

251
00:24:10.720 --> 00:24:16.640
in thought. Hard to believe, but I do sometimes think

252
00:24:18.079 --> 00:24:23.240
it's a rare, rare occurrence. But I gave it go

253
00:24:23.440 --> 00:24:28.240
once and I thought maybe I'll try this again one day,

254
00:24:29.240 --> 00:24:30.519
and I did yesterday.

255
00:24:30.519 --> 00:24:36.200
It was that day.

256
00:24:38.160 --> 00:24:46.359
Yeah, man, Yeah.

257
00:24:44.480 --> 00:24:45.400
It made me jump.

258
00:24:47.400 --> 00:24:49.039
But the good thing about it is I got a

259
00:24:49.079 --> 00:24:58.319
lift home, which was andy because it cost me sixteen

260
00:24:58.400 --> 00:25:03.799
pounds to get there in a taxi and I was

261
00:25:03.839 --> 00:25:09.319
going to get a taxi backs. Meanwhile, two reasons, mainly

262
00:25:09.359 --> 00:25:14.680
because it was quite late in the day and it's

263
00:25:14.720 --> 00:25:17.039
going to take me quite a while to walk here.

264
00:25:18.079 --> 00:25:21.519
Plus it was raining, so it wasn't a good idea

265
00:25:21.599 --> 00:25:25.160
to be walking out in the rain. I just get where,

266
00:25:26.480 --> 00:25:40.279
what's the point so it would be unnecessary dampness. We

267
00:25:40.440 --> 00:25:44.599
came back and what's her name's husband wanting to have

268
00:25:44.599 --> 00:25:47.720
a look at the flat because he was going to

269
00:25:47.839 --> 00:25:51.799
clear it out himself, because the council asked us to

270
00:25:51.839 --> 00:25:55.519
clear it out as it No, I said, it's not.

271
00:25:56.839 --> 00:25:59.359
It's no one's job to clean it out other than

272
00:25:59.400 --> 00:26:06.119
the council. Uncle Sausages has no family, He hasn't got

273
00:26:06.160 --> 00:26:11.400
anyone that has to do anything like that. Besides, I've

274
00:26:12.039 --> 00:26:16.440
backed up so much of his stuff now at the

275
00:26:16.519 --> 00:26:22.519
request of his friend, just to try and help out

276
00:26:22.559 --> 00:26:35.160
the counsel and help out, you know, generally. And it's

277
00:26:35.240 --> 00:26:42.200
still so much to do, so much to move is

278
00:26:42.240 --> 00:26:45.359
going to take them a good couple of days probably

279
00:26:45.440 --> 00:26:51.799
to empty that place. That's with all the work I've done.

280
00:26:54.519 --> 00:26:58.599
I mean, the front garden's full of bags, and now

281
00:26:58.640 --> 00:27:01.960
the kitchen's full of backs the stuff that.

282
00:27:01.960 --> 00:27:06.039
I've felt and always full of bags.

283
00:27:09.319 --> 00:27:14.000
Most of the living room is now pretty much clear

284
00:27:14.920 --> 00:27:21.519
other than the furniture, and a fair fair of the

285
00:27:21.599 --> 00:27:29.400
bedroom as well. It's one of those weird things because

286
00:27:32.000 --> 00:27:33.960
I went in here the other day. A couple of

287
00:27:33.960 --> 00:27:37.599
times I've been asked to go in try and find something.

288
00:27:39.079 --> 00:27:48.240
Once it was was it passport, another time it was

289
00:27:48.680 --> 00:27:54.759
his bible. Another time and his radio. Another time some

290
00:27:54.960 --> 00:27:58.720
money that he had bull side. He said it was

291
00:27:58.799 --> 00:28:05.400
seventy pounds forty pounds in some diary that I know

292
00:28:05.480 --> 00:28:09.960
exactly what that money was for. He used to give

293
00:28:10.119 --> 00:28:17.480
that to his other friend forgetting shopping for him. It

294
00:28:17.559 --> 00:28:23.319
drawed out money out off the cashpoint at the petrol station.

295
00:28:24.440 --> 00:28:26.839
I didn't He told me this and.

296
00:28:26.880 --> 00:28:35.759
He was very organized, so I remember I had to

297
00:28:35.759 --> 00:28:36.440
look for that.

298
00:28:38.400 --> 00:28:38.880
Where else?

299
00:28:39.319 --> 00:28:43.279
Oh yeah, I had to look for some letters, some

300
00:28:43.480 --> 00:28:48.400
ID to send his friend because she needed that. I

301
00:28:48.440 --> 00:28:53.640
think it was proof of his pension because she has

302
00:28:53.720 --> 00:28:59.720
to deal with the finances and counseling stuff. And you know,

303
00:29:01.680 --> 00:29:06.680
being sure he did. She's done with the council and

304
00:29:06.920 --> 00:29:12.039
given a month's notice for the end of the tenancy.

305
00:29:13.400 --> 00:29:18.039
But that's because I console I conducted the council. My

306
00:29:18.200 --> 00:29:26.440
tummy's gurgling. I contacted the council just to let them

307
00:29:26.480 --> 00:29:34.640
know the situation and just tell him that that we

308
00:29:34.839 --> 00:29:40.319
needs him help with some aspects of the flag. I

309
00:29:40.400 --> 00:29:47.359
need to get a few megayors in and.

310
00:29:44.720 --> 00:29:45.559
Stuff like that.

311
00:29:48.519 --> 00:29:55.839
It's weird because they they seem more focused on just

312
00:29:55.920 --> 00:29:59.880
getting the flat back, which I was surprised.

313
00:30:01.119 --> 00:30:01.400
I know.

314
00:30:01.960 --> 00:30:09.920
I mean technically that is their job for me.

315
00:30:10.440 --> 00:30:14.480
You know, we're dealing with a human being and they're

316
00:30:14.519 --> 00:30:34.359
dealing with a property. Oh well, I imagine. I mean

317
00:30:34.480 --> 00:30:37.920
they say a month. I remember my friend downstairs days

318
00:30:38.279 --> 00:30:40.920
the council was stuck a sign on the door.

319
00:30:42.440 --> 00:30:55.039
Saying, if you you need to whoever's got key to

320
00:30:55.119 --> 00:30:56.000
this flat.

321
00:30:56.759 --> 00:31:00.359
You need to finish what you're doing, take what you

322
00:31:00.440 --> 00:31:04.880
need to take before a certain day, because that's then

323
00:31:04.920 --> 00:31:11.240
the council we're going to take the flat back. But

324
00:31:11.319 --> 00:31:17.119
it gave a month's notice. Two weeks later they were

325
00:31:17.160 --> 00:31:23.279
breaking in and changing the locks, and that was it.

326
00:31:24.440 --> 00:31:28.640
They didn't weigh a month. They did the same with downstairs.

327
00:31:29.559 --> 00:31:34.720
There's another flat and they put a month's notice. A

328
00:31:34.799 --> 00:31:40.279
couple of weeks they came in and changed the locks.

329
00:31:43.759 --> 00:31:46.599
So I don't I'm not sure if they just struggled

330
00:31:46.599 --> 00:31:53.680
to count up to four, I don't know. And so

331
00:31:53.839 --> 00:32:02.079
I foresee, having having experienced that twice, that it might

332
00:32:02.160 --> 00:32:10.799
happen again with funcal sausages. So I mentioned they can

333
00:32:11.480 --> 00:32:15.759
come up next week, put a sign on the door,

334
00:32:17.519 --> 00:32:22.920
notice of but I don't know, not if fiction, but

335
00:32:23.160 --> 00:32:33.000
notice of being the flat being cleared with a month's notice,

336
00:32:33.039 --> 00:32:34.000
and then after.

337
00:32:33.799 --> 00:32:35.359
Two weeks I probably turned up.

338
00:32:41.559 --> 00:32:46.279
Also downstairs where my friend used to live, the new

339
00:32:46.440 --> 00:32:50.599
tenant who's been there every year, she's also moved.

340
00:32:50.319 --> 00:33:07.799
Out, which is weird, my joy.

341
00:33:07.799 --> 00:33:10.960
It's not the first time that there's been two flats

342
00:33:10.960 --> 00:33:13.480
empty since I've lived.

343
00:33:13.200 --> 00:33:21.279
There, because when Luke left once my friend downstairs, the

344
00:33:21.400 --> 00:33:26.440
other flat was also empty.

345
00:33:28.640 --> 00:33:30.880
So yeah.

346
00:33:31.119 --> 00:33:33.559
In fact, that.

347
00:33:33.759 --> 00:33:41.680
Week that Luke left, the flat downstairs was being refurbished

348
00:33:41.720 --> 00:33:45.440
by the council. They were preparing it for the next tenant.

349
00:33:56.839 --> 00:33:59.559
But outside of that, I don't notice. We've got new

350
00:34:00.240 --> 00:34:05.920
two new tenants moving into this building. Fingers crossed that

351
00:34:06.000 --> 00:34:16.000
they'll be fairly quiet. I hope, I just, I just

352
00:34:16.199 --> 00:34:23.119
I'm not looking for more door slamming. I mean one

353
00:34:23.159 --> 00:34:27.719
of the door slammers has moved out from downstairs, the

354
00:34:27.800 --> 00:34:32.280
other one downstairs. Another one doesn't seem to be able

355
00:34:32.280 --> 00:34:36.599
to control ourself, just has to let the door slam

356
00:34:36.719 --> 00:34:37.679
multiple times.

357
00:34:39.840 --> 00:34:41.519
I don't know why.

358
00:34:42.199 --> 00:34:45.639
The other neighbor blow me doesn't let the door slam,

359
00:34:46.199 --> 00:34:50.599
and I've got just never let his door slam, and

360
00:34:50.679 --> 00:34:54.239
the other person on my floor doesn't let their door

361
00:34:54.280 --> 00:34:58.400
slam and I don't either. So at the moment we've

362
00:34:58.480 --> 00:35:03.079
just got one door slammer, but we might have three

363
00:35:04.079 --> 00:35:05.199
in a couple of months.

364
00:35:05.519 --> 00:35:06.199
I don't know.

365
00:35:10.480 --> 00:35:17.599
Please please know, m I don't know. The reason the

366
00:35:17.679 --> 00:35:21.960
doors slam is because they're so heavy. They just they're

367
00:35:21.960 --> 00:35:23.880
supposed to do that, you know, in the sense of

368
00:35:23.920 --> 00:35:39.199
being fire doors. But they shake the building when they slam.

369
00:35:39.360 --> 00:35:42.320
It's not just it's not just that they slam, but

370
00:35:42.440 --> 00:35:47.840
they are the two things that, apart from the inconsideration,

371
00:35:48.400 --> 00:35:54.960
two things that affect me is Finny starts barking if

372
00:35:55.000 --> 00:36:03.800
he is a door slam and also the times, sometimes

373
00:36:03.960 --> 00:36:07.199
the late at night, earlier in the morning the doors

374
00:36:07.239 --> 00:36:13.400
of slamming again causes they need to start barking, and

375
00:36:13.440 --> 00:36:18.079
I'm in bed. Not a good time to hear barking

376
00:36:18.920 --> 00:36:19.960
in my ear.

377
00:36:30.760 --> 00:36:33.480
So it's Saturday, the second of.

378
00:36:33.840 --> 00:36:49.119
August nineteen twenty twenty five. I'm gonna give myself some breakfast,

379
00:36:49.159 --> 00:36:55.119
probably about three o'clock. It's an early start by ma

380
00:36:55.239 --> 00:37:01.400
had an early an early night, really early seven in

381
00:37:01.440 --> 00:37:15.199
the evening. That's a very early night. And I don't

382
00:37:15.239 --> 00:37:16.519
know what I'm going to do today.

383
00:37:17.719 --> 00:37:19.800
We'll see.

384
00:37:22.079 --> 00:37:25.719
So I'm going to go. Thank you for listening. Remember

385
00:37:26.199 --> 00:37:30.119
to be kind to yourself, because you too deserved to

386
00:37:30.159 --> 00:37:31.719
be happy.

387
00:37:32.519 --> 00:37:33.840
Be gentle with yourself.

388
00:37:35.760 --> 00:37:39.800
You deserved to feel safe.

389
00:37:40.760 --> 00:38:06.320
Lots of love. Bye. Relax you more deep and meaningful way,

390
00:38:08.800 --> 00:38:13.840
maybe in a way that can not just allow you

391
00:38:14.320 --> 00:38:24.360
to feel calmer now and throughout the time we spend

392
00:38:24.400 --> 00:38:32.360
together here, not just relaxed at the end of the

393
00:38:32.440 --> 00:38:37.840
recording when it's finished and you can enjoy that sense

394
00:38:37.960 --> 00:38:54.599
of comfort and peace, but also I think it would

395
00:38:54.599 --> 00:39:10.480
be nice to have those feelings of relaxation continue for

396
00:39:10.639 --> 00:39:22.599
longer after the recording has ended, so that you can

397
00:39:24.199 --> 00:39:34.840
still benefit from listening to my voice, maybe in a

398
00:39:34.880 --> 00:39:47.360
few hours time, perhaps tomorrow, and then by listening regularly,

399
00:39:50.480 --> 00:39:55.079
especially if you find, like some people do and myself

400
00:39:55.119 --> 00:40:02.599
as well. I sometimes I find one particular recording resonates

401
00:40:02.679 --> 00:40:09.079
with me, and I just listened to it over and

402
00:40:09.119 --> 00:40:22.480
over again every morning, every evening. There was this recording

403
00:40:22.760 --> 00:40:29.599
from We're going back to about nineteen ninety nine. It

404
00:40:29.159 --> 00:40:34.320
was it wasn't hypnosis, but it was a guided visualizations,

405
00:40:34.360 --> 00:40:41.320
so it kind of was hypnosis really, And I managed

406
00:40:41.360 --> 00:40:44.559
to find it again and it still has the same

407
00:40:44.599 --> 00:40:54.199
effect on me. And part of it was the person's

408
00:40:54.360 --> 00:41:06.920
voice relaxed me. She just felt so peaceful, and I'd

409
00:41:06.920 --> 00:41:08.199
look forward.

410
00:41:08.199 --> 00:41:12.400
To listening to her.

411
00:41:12.760 --> 00:41:22.440
In the morning and in the evening. And I knew

412
00:41:22.800 --> 00:41:31.800
before even pressing the play button that since I've done that,

413
00:41:32.719 --> 00:41:36.159
pressed the play button. This is in the days of

414
00:41:41.239 --> 00:41:50.400
CD players, pressed the play button. In fact, it might

415
00:41:50.400 --> 00:41:54.880
have even been a tape recorder. I'd lie down on

416
00:41:54.920 --> 00:42:07.760
the bed and then even without necessarily listening to her

417
00:42:07.960 --> 00:42:20.920
words because I had to memorized. Really, it was as

418
00:42:20.920 --> 00:42:31.599
if my body knew exactly what to do, and the

419
00:42:31.760 --> 00:42:53.800
muscles just almost went into automatic relaxation, and I remember

420
00:42:53.920 --> 00:43:08.000
my mind would slow down. Now. Now, I was listening

421
00:43:08.039 --> 00:43:14.800
to this recording in the early days of learning hypnosis,

422
00:43:17.320 --> 00:43:26.679
and long before I ever made any videos or audio recordings.

423
00:43:26.079 --> 00:43:30.480
Myself, because I didn't start doing that till two thousand

424
00:43:30.519 --> 00:43:31.440
and six.

425
00:43:38.039 --> 00:43:44.119
I knew, I knew how.

426
00:43:45.480 --> 00:43:59.239
Helpful I found being able to just let go, to

427
00:43:59.360 --> 00:44:04.559
have that trust in the person that I'm listening to,

428
00:44:12.239 --> 00:44:20.320
knowing that it's going to be just as relaxing, if

429
00:44:20.400 --> 00:44:29.800
not more so. Each time you hear my voice, you

430
00:44:29.880 --> 00:44:41.480
may feel the same. Some people have been listening to

431
00:44:41.559 --> 00:44:55.480
me for over a decade. Maybe not solidly, obviously, not

432
00:44:55.519 --> 00:45:03.800
twenty four hours a day. Maybe people come back. Some

433
00:45:03.840 --> 00:45:19.239
people maybe listen every day. That's something that I do.

434
00:45:20.679 --> 00:45:30.559
Which you may not realize by listening, is.

435
00:45:34.519 --> 00:45:38.000
When I record.

436
00:45:38.880 --> 00:45:44.119
These recordings. Now, for example.

437
00:45:48.079 --> 00:46:00.360
I also am affected by the words that I say.

438
00:46:01.119 --> 00:46:10.480
So if I set you focus on your feet, notice

439
00:46:10.559 --> 00:46:17.800
your feet relaxing, I will be focusing on my feet.

440
00:46:22.679 --> 00:46:29.400
I will be noticing my feet relaxing.

441
00:46:39.280 --> 00:46:45.480
If I said, focus on your hands, and maybe notice

442
00:46:45.639 --> 00:46:54.360
the difference between each hand, perhaps notice.

443
00:46:54.000 --> 00:46:59.960
The air in the room, the temperature of their own.

444
00:47:01.920 --> 00:47:03.960
On the backs of your hands.

445
00:47:11.320 --> 00:47:15.199
You may start to notice what almost feels like a

446
00:47:15.360 --> 00:47:21.519
very light breeze, even though.

447
00:47:21.320 --> 00:47:25.599
There may not be any type of breeze at all

448
00:47:27.199 --> 00:47:39.480
where you are right now. And as you become aware

449
00:47:39.639 --> 00:47:53.719
of your hands, I'm also aware of how relaxed my

450
00:47:54.000 --> 00:47:59.559
hands our feeling.

451
00:48:01.000 --> 00:48:01.320
Now.

452
00:48:16.000 --> 00:48:21.840
And when it comes to potentially drifting off to sleep,

453
00:48:22.920 --> 00:48:35.440
which may be the reason you're listening, I also feel

454
00:48:35.639 --> 00:48:51.400
arousing when I make these recordings. I also notice my mind.

455
00:48:52.559 --> 00:48:53.079
Drifting.

456
00:49:01.000 --> 00:49:13.599
In fact, at times I've actually fallen asleep without even noticing,

457
00:49:18.480 --> 00:49:27.519
and then I carry on talking and it's Suddenly, where

458
00:49:27.880 --> 00:49:37.000
I listen back to do the editing, I hear snoring,

459
00:49:38.840 --> 00:49:46.159
and I think I don't remember snoring. I remember talking.

460
00:49:49.280 --> 00:49:50.760
Snoring was a.

461
00:49:50.880 --> 00:49:57.599
Pick turned up. That's why I sound like whant to snare.

462
00:50:02.960 --> 00:50:04.840
Now I can read into.

463
00:50:04.519 --> 00:50:23.880
The whole experience. I don't know how you feel, how

464
00:50:24.000 --> 00:50:34.840
relaxed you feel in your feet, how relaxed you feel

465
00:50:35.000 --> 00:51:01.639
in your hands. I have noticed more and more. But

466
00:51:01.840 --> 00:51:18.239
the more relaxed, deeper level of comfort you feel, the

467
00:51:18.239 --> 00:51:38.800
easier your breathing becomes so almost like that additional muscle relaxation.

468
00:51:43.159 --> 00:52:00.639
So this allows you to breathe easier without this sorohly

469
00:52:03.480 --> 00:52:31.079
focusing on your breath, however, being able to notice the

470
00:52:31.559 --> 00:53:00.800
ease in which you breathe so naturally m de breeze

471
00:53:01.360 --> 00:53:45.039
so very easily and smoothly. Whenever I imagine my breathing improving.

472
00:53:50.719 --> 00:54:06.239
When I've got my eyes closed, attend to visualize a

473
00:54:06.400 --> 00:54:07.880
beautiful field.

474
00:54:10.280 --> 00:54:24.199
With trees and flowers producing all that life giving oxygen.

475
00:54:44.440 --> 00:54:59.840
It feels nice to, if nothing else, just taking s

476
00:55:00.599 --> 00:55:43.320
time away from everything, enjoying that feeling of pace serenity

477
00:55:54.880 --> 00:56:27.119
with a joyful heart. Time seems to just drip by

478
00:56:31.639 --> 00:57:21.440
so very slowly, relaxed, so deeply peaceful, completely unattached to

479
00:57:22.360 --> 00:58:18.320
any thoughts whatsoever in this moment, completely free. You might

480
00:58:18.440 --> 00:59:09.599
to say that your mind slowed down. Slowed down because

481
00:59:09.760 --> 00:59:38.320
nothing really requires your attention. You can enjoy the physical

482
00:59:38.679 --> 00:59:46.760
sensations of allowing the stress.

483
00:59:46.440 --> 00:59:58.159
To drip out of your body, to appear out.

484
00:59:58.000 --> 01:00:27.800
Of every but of your body, being released from your brain,

485
01:00:33.559 --> 01:01:31.480
your mind slowly but surely muscles in your legs, legs, ris.

486
01:01:36.920 --> 01:01:44.079
Rice a very deep.

487
01:01:53.840 --> 01:02:25.000
Les deeply, and the feelings, the pleasant feelings in your

488
01:02:25.239 --> 01:02:49.360
arms and shoulders deepening in each part of your body

489
01:02:52.639 --> 01:03:31.039
further and deeper, like to say, the feedings in the

490
01:03:31.119 --> 01:04:31.519
back of your neck, the feelings in your wrists, muscles

491
01:04:33.079 --> 01:05:29.079
in front of your body. Peace, deep sense of peace

492
01:05:33.559 --> 01:06:14.239
spreads through a very cold man focus on your mind.

493
01:06:26.199 --> 01:07:37.519
Your mind becomes a ha's slower, deeper, relax a fairy

494
01:07:37.800 --> 01:08:55.479
slater stomach taste for my nest stuff. Notice nice sound laxed.

495
01:09:00.319 --> 01:09:39.039
Now feel in the hole of your back, a spy

496
01:09:42.720 --> 01:09:48.039
from your brain all right down the middle of your back,

497
01:09:51.279 --> 01:10:12.560
sending and receiving millions of messages every day. Take comfort,

498
01:10:14.680 --> 01:11:32.399
increase declaimed ms, legs spreading those signals down your spinal

499
01:11:32.640 --> 01:11:56.239
cord into every parts of your body, your sins and

500
01:11:56.359 --> 01:12:53.720
your carfnessles outbursts fields of peace and tranquility spreading through

501
01:12:53.880 --> 01:13:16.159
your body, tips of your tools, to your eyes, your fingers. Wait,

502
01:13:16.439 --> 01:14:17.319
you know, back, letting go, read, letting go, pace to

503
01:14:17.439 --> 01:14:43.800
drift in mind, just wondering away, happy to let go,

504
01:14:47.159 --> 01:14:48.159
let go.

505
01:14:52.920 --> 01:14:56.840
Completely, let go.

506
01:15:22.319 --> 01:18:19.319
So drink nobody, enjoy of sensory joy, space, this space,

507
01:18:22.720 --> 01:18:51.720
pace and safety s very.

508
01:18:54.600 --> 01:20:21.199
First us.

509
01:20:29.640 --> 01:20:56.600
Letting go, maybe reconscious focus on different parts of your body.

510
01:21:00.800 --> 01:22:31.640
Just notice boy, your eyes job solus not say a sense.

511
01:22:31.359 --> 01:24:03.359
Of complete freedom, absolute freedom, face.

512
01:24:05.560 --> 01:25:50.520
Energy, pace to breeze so much ease. Yes, you may.

513
01:25:54.479 --> 01:26:55.239
You may not have noticed your mind drifting with the

514
01:26:55.359 --> 01:27:21.119
annual deeply in the directtion ditle blissful pace, blissful pace

515
01:27:49.720 --> 01:31:04.439
directed to pace shirt let's go fox films most visible,

516
01:31:20.439 --> 01:32:41.199
very fast and paceful pace like. And you could start

517
01:32:41.680 --> 01:32:51.199
to notice that you are feeling more relaxed, even though

518
01:32:51.359 --> 01:33:02.600
I've not purposely focused your mind upon that sense of

519
01:33:03.000 --> 01:33:08.399
physical comfort that is growing within you throughout your body,

520
01:33:11.600 --> 01:33:21.239
and your mind starts to slow down, And that could

521
01:33:21.319 --> 01:33:29.640
be almost in recognition of I guess my speech not

522
01:33:29.840 --> 01:33:48.960
being particularly fast, things generally feel calmer. Just by listening

523
01:33:49.199 --> 01:33:57.920
to my voice, you give yourself an opportunity to take

524
01:33:57.960 --> 01:34:04.920
a break the day, take a break from your life,

525
01:34:06.079 --> 01:34:15.000
as it is, to give yourself a rest, giving yourself

526
01:34:15.159 --> 01:34:22.399
permission to take some time off and to allow your

527
01:34:22.439 --> 01:34:28.399
body to relax and allow your mind to slow down,

528
01:34:32.479 --> 01:34:40.159
which in turn releases the tension and the stresses that

529
01:34:40.319 --> 01:34:50.000
you had in your body. It's almost as if the

530
01:34:50.159 --> 01:34:55.119
parts of your body just open up, allowing the negativity

531
01:34:55.479 --> 01:35:07.359
out and at the same time replacing that negativity with

532
01:35:08.000 --> 01:35:17.560
positive healing energy, which then fills your body up and

533
01:35:17.760 --> 01:35:29.880
your mind to also starts to appreciate those feelings of

534
01:35:31.159 --> 01:35:50.640
increasing confidence and an almost uplifting feeling, positive healing energy

535
01:35:51.000 --> 01:35:58.760
that spreads through your body like a wave.

536
01:36:00.800 --> 01:36:08.000
Of comfort. And all this comes from.

537
01:36:08.119 --> 01:36:19.680
Just allowing yourself a few minutes, maybe half an hour,

538
01:36:20.159 --> 01:36:24.880
however long you want it to be, to just rest

539
01:36:30.239 --> 01:36:39.119
and allow your mind and your body to almost preset

540
01:36:39.840 --> 01:36:58.439
itself to the settings of comfort and relaxation, calmness, which

541
01:36:58.560 --> 01:37:12.279
allows more for feelings of pleasure and happiness to move

542
01:37:12.800 --> 01:37:21.600
around your body and into your mind, almost as if

543
01:37:21.680 --> 01:37:31.359
your mind and your body are sinking together, almost mirroring

544
01:37:32.239 --> 01:37:45.079
each other with that growing positivity and calmness, and it

545
01:37:45.199 --> 01:37:53.000
feels nice, really does feel nice to know that you

546
01:37:54.319 --> 01:38:02.880
are the one that has allowed yourself to feel more

547
01:38:04.199 --> 01:38:19.279
comfort and to experience more of this deep relaxation spreading

548
01:38:20.880 --> 01:38:33.479
throughout your body. And as I focus on each part

549
01:38:33.680 --> 01:38:43.359
of your body, you can notice that that part becomes

550
01:38:45.560 --> 01:38:56.520
even more relaxed just by focusing on it, becomes even

551
01:38:56.760 --> 01:39:10.039
more calm comfortable, just by focusing. And as I'm moved

552
01:39:10.399 --> 01:39:18.159
down your body starting and your head, the parts that

553
01:39:18.319 --> 01:39:25.560
you have already focused on or can continue to relax deeply,

554
01:39:28.359 --> 01:39:34.279
and those parts that have not yet focused on what

555
01:39:34.520 --> 01:39:46.319
just automatically release any remain intention in anticipation of even

556
01:39:46.720 --> 01:39:59.920
more comfort about to come. Now. The start by focus

557
01:40:00.920 --> 01:40:07.359
on your forehead, just being aware of the feelings of

558
01:40:07.479 --> 01:40:18.239
your forehead. Any background sounds like mister Herbert the pigeon

559
01:40:20.199 --> 01:40:27.159
can just allow you to feel you're more relaxed. Just

560
01:40:27.439 --> 01:40:33.319
means you're in the moment. This isn't this isn't a

561
01:40:33.479 --> 01:40:34.840
sterile environment.

562
01:40:36.239 --> 01:40:37.199
This is the world.

563
01:40:40.640 --> 01:40:46.680
I live in the countryside, so there's lots of nature

564
01:40:47.199 --> 01:40:48.239
sounds around.

565
01:40:53.680 --> 01:40:55.640
As you focus on your forehead.

566
01:40:57.680 --> 01:41:03.119
Just notice how it becomes even more relaxed as you

567
01:41:05.279 --> 01:41:12.520
focus only on my voice and that part of your body.

568
01:41:17.720 --> 01:41:26.000
Moving down to your eyes, focusing on your eyes, noticing

569
01:41:28.479 --> 01:41:36.960
how your eyelids feel so heavy it has so light

570
01:41:38.039 --> 01:41:44.239
at the same time, and all the muscles around your

571
01:41:44.319 --> 01:41:46.239
eyes relaxing.

572
01:41:47.520 --> 01:41:58.840
Completely. Moving your focus down to your mouth, your.

573
01:41:58.920 --> 01:42:13.520
Lips, tongue, your teeth, you comes, the whole of your mouth, relaxing, calm.

574
01:42:15.399 --> 01:42:27.960
Lease if you focus now on your jawl just a

575
01:42:28.079 --> 01:42:32.880
part of your jaw ney, your mouth, your chin, but

576
01:42:33.079 --> 01:42:37.199
all the way up the size of your face, to

577
01:42:37.279 --> 01:42:55.319
your ears, no of your jaw feeding or relaxed, a

578
01:42:55.600 --> 01:43:12.960
calm focusing on your neck, the front of your neck

579
01:43:13.199 --> 01:43:14.000
and your throat.

580
01:43:16.399 --> 01:43:17.199
Legs in.

581
01:43:19.119 --> 01:43:29.479
Loose and calm, the sides of your neck, the right

582
01:43:29.800 --> 01:43:42.600
and left side of your leg, legs stand lace and calm.

583
01:43:49.279 --> 01:43:56.239
Now the back of your leck. Focusing on the back

584
01:43:56.479 --> 01:44:06.720
of your leck, letting go with any intention that may

585
01:44:06.760 --> 01:44:11.960
have been there before, and enjoying that.

586
01:44:14.600 --> 01:44:21.920
Sense of increasing comfort and release.

587
01:44:24.039 --> 01:44:28.119
I think you can experience in the back of your neck,

588
01:44:34.479 --> 01:44:36.159
moving down your.

589
01:44:36.199 --> 01:44:43.600
Back, moving either side of your spine right from the

590
01:44:43.720 --> 01:44:49.039
top of your back, all the way down to the

591
01:44:49.159 --> 01:45:06.359
bottom of your back. Down it's your lower back, and

592
01:45:06.520 --> 01:45:13.640
as you move up and down your spine, you can

593
01:45:13.840 --> 01:45:22.039
feel the muscles either side of your spine relaxing even more.

594
01:45:29.479 --> 01:45:36.279
And as those muscles relax, that sense of comfort starts

595
01:45:36.399 --> 01:45:46.479
to spread outwards from your spine into both sides of

596
01:45:46.600 --> 01:45:53.640
your back, the top of your back, the middle when

597
01:45:53.720 --> 01:46:03.199
your lower back, and as you scan gently and slowly

598
01:46:04.439 --> 01:46:09.720
up and down your back, there's the muscles in the

599
01:46:09.840 --> 01:46:19.000
top of your back relax and become a looser. The

600
01:46:19.119 --> 01:46:25.079
muscles in the middle of your back also seemed to

601
01:46:25.399 --> 01:46:34.560
just almost divide from each other, separating and almost melting,

602
01:46:40.319 --> 01:46:46.640
and in your locker back seems to be an extra

603
01:46:46.880 --> 01:47:03.000
special feeling of comfort. The spreads into your hips. Sit

604
01:47:03.119 --> 01:47:11.239
down your lower back, into your hips, into the area

605
01:47:11.319 --> 01:47:20.079
where your cosicks are, and into your buttocks. A wise

606
01:47:20.239 --> 01:47:22.960
muscles then spread.

607
01:47:25.199 --> 01:47:26.399
Give your lower back.

608
01:47:28.720 --> 01:47:41.479
Into your hip area, start to melt, start to reading.

609
01:47:42.159 --> 01:47:42.520
Let go.

610
01:47:49.159 --> 01:47:54.039
And you know where about to focus on your shoulders,

611
01:47:56.159 --> 01:48:00.600
back your spine, continue.

612
01:48:02.159 --> 01:48:02.840
Till I go.

613
01:48:06.239 --> 01:48:09.279
Tenue to relax.

614
01:48:12.079 --> 01:48:15.680
So coldly.

615
01:48:20.439 --> 01:48:25.920
As you focus on your shoulders, you may notice they're

616
01:48:26.199 --> 01:49:02.399
already feeling really release. They're already come, I feel those muscles.

617
01:49:05.159 --> 01:49:17.119
Then move from your neck into your shoulders. Feels so

618
01:49:17.520 --> 01:49:34.119
soft and gentle, so smooth and calm.

619
01:49:45.840 --> 01:49:48.199
The feeling your shoulders.

620
01:49:55.000 --> 01:50:02.439
Seins to spread deep into your shoulders, a sense of.

621
01:50:02.600 --> 01:50:05.439
Relaxation, not just.

622
01:50:07.600 --> 01:50:25.880
Traveling deeply into your ussles, also relaxing the butterness and

623
01:50:26.159 --> 01:50:34.479
moving all the way to underneath your arms, relaxing the

624
01:50:34.600 --> 01:50:39.880
whole area between the tops of your shoulders and underneath

625
01:50:39.960 --> 01:50:57.800
your arms. He then you just so relaxed and comfortable

626
01:50:58.960 --> 01:51:05.479
in your shoulder, which sense that's.

627
01:51:07.159 --> 01:51:09.199
Deep healing.

628
01:51:12.159 --> 01:51:19.239
Message into arms.

629
01:51:25.960 --> 01:51:31.319
You may feel almost as if your arms annoy even

630
01:51:31.640 --> 01:52:10.479
that because the sun relaxed so deeply relaxed, so s s.

631
01:52:25.279 --> 01:52:27.199
Feels spreading.

632
01:52:29.399 --> 01:52:36.399
O way down your arms to our ways.

633
01:52:40.000 --> 01:52:42.279
In clida.

634
01:52:42.960 --> 01:53:11.079
You wise scops spreads away into wrists, your form sadrists

635
01:53:17.880 --> 01:54:06.640
so heavy. Yet the same time sunlight and gentle. Like said, now.

636
01:54:09.800 --> 01:54:10.279
You a.

637
01:54:32.880 --> 01:55:21.399
Hands peace any a sense of real pace. It just

638
01:55:21.680 --> 01:55:47.399
seems to feel so familiar, your hands relaxed deeply. Else

639
01:56:05.760 --> 01:58:14.039
it's it's you think it taps attention your body. She

640
01:59:39.479 --> 02:02:49.920
fought ag sshed ss ssh faith saints, Sir pays so

641
02:02:52.119 --> 02:04:12.920
sick sick pace sacom pace, sc same place, fall, go

642
02:04:21.760 --> 02:04:42.319
l deep, relaxation, the spread, the chest, the story, let's

643
02:04:42.399 --> 02:05:05.079
take go everything. Stop counting down now from twenty down

644
02:05:05.159 --> 02:05:13.279
to one. You can imagine in a way it's like

645
02:05:14.079 --> 02:05:20.520
just walking down some steps and each step or twenty steps,

646
02:05:20.600 --> 02:05:29.720
and each step represents a level of comfort, each step

647
02:05:30.279 --> 02:05:45.800
represents a deepening of that comfort, and the furthes you

648
02:05:45.960 --> 02:05:51.560
walk down those steps that deeper or rags. Do you

649
02:05:51.720 --> 02:09:49.279
feel so? Starting tweete twitty nineteen eighteen seventeen sixty fifte

650
02:10:32.079 --> 02:14:32.680
four TWOHI.

651
02:15:18.600 --> 02:18:11.280
No US.

652
02:18:35.959 --> 02:21:08.440
Leading six five US.

653
02:21:37.000 --> 02:26:45.600
US USA, as you focus on your wives.

654
02:26:55.159 --> 02:27:06.799
A countdown from taking down to one, focusing just on

655
02:27:06.959 --> 02:27:17.879
your eyes, your eyelids, the muscles around your eyes, your

656
02:27:17.920 --> 02:27:27.000
eye wolves themselves, the whole area that makes up your eye.

657
02:27:38.200 --> 02:27:46.159
As we count down ten down to one, wants to

658
02:27:46.360 --> 02:28:01.959
focus in on your eyes, your become towics relaxed with

659
02:28:02.360 --> 02:28:15.399
each number counting down that you may find the way

660
02:28:15.440 --> 02:28:21.600
you want to do is just drift off to sleep.

661
02:28:24.600 --> 02:28:30.920
And if that's what you want, then just allow.

662
02:28:30.719 --> 02:28:43.079
Yourself to do that. Now focusing on your.

663
02:28:43.079 --> 02:28:48.239
Eyes and to begin counting down.

664
02:28:49.479 --> 02:29:31.600
From ten down to one. Right now, nine.

665
02:30:05.760 --> 02:33:04.040
Eighths five.

666
02:35:00.479 --> 02:38:02.600
Shhhhht one.

667
02:38:08.959 --> 02:38:36.559
So counted down from ten to one, ten nine, eight, seven, six, five, four.

668
02:38:39.239 --> 02:38:42.760
Three two.

669
02:38:45.319 --> 02:38:55.040
One. And maybe that was a bit too quick in

670
02:38:55.239 --> 02:38:59.479
order to relax. Maybe it's a bit too fast for it.

671
02:39:01.120 --> 02:39:09.760
Notice the calming of your body, maybe even a little

672
02:39:09.760 --> 02:39:10.799
bit of pressure there.

673
02:39:10.840 --> 02:39:11.079
Life.

674
02:39:12.120 --> 02:39:14.959
You'll count it down from ten to one. You expect

675
02:39:15.040 --> 02:39:17.879
me to do man, expect me to just to go

676
02:39:18.040 --> 02:39:28.120
with floppy just because you're counting down. You can try again,

677
02:39:29.479 --> 02:39:34.079
but this time I'll go a bit slower. This time

678
02:39:35.319 --> 02:39:40.639
that you focus on the whole of your body before.

679
02:39:40.399 --> 02:39:41.840
We focus on the legs.

680
02:39:44.280 --> 02:39:53.399
Just notice how your body does start to feel more

681
02:39:53.920 --> 02:40:43.200
relaxed every number that I count down ten nine, eight, seven, six, five.

682
02:40:53.280 --> 02:41:01.559
Four three.

683
02:41:35.959 --> 02:41:53.040
One. I just notice how how you feel, generally, how

684
02:41:53.079 --> 02:42:07.600
your body feels. It's not necessarily even about counting down

685
02:42:07.879 --> 02:42:14.239
from ten to one. It's that space that you.

686
02:42:14.399 --> 02:42:15.879
Have, that.

687
02:42:18.440 --> 02:42:39.639
Space between being active physically or mentally, just sitting or

688
02:42:39.799 --> 02:42:45.600
lying down, just being there, not doing anything, not saying anything,

689
02:42:45.879 --> 02:42:52.360
or needing to think about anything. So it opens up

690
02:42:52.399 --> 02:42:56.840
a space, you know, a bit of a space, a gap.

691
02:43:03.120 --> 02:43:06.639
And the more I came down from ten to one,

692
02:43:07.799 --> 02:43:15.879
the bigger that gap. Becomes So there's that gap of calmness,

693
02:43:17.319 --> 02:43:33.000
of comfort, relaxation. It's a nice feeling, and it moves

694
02:43:34.559 --> 02:43:52.120
those stresses or discomforts physically or emotionally moves away. Allows you.

695
02:43:54.920 --> 02:43:55.440
To just.

696
02:43:58.399 --> 02:44:04.719
Slow down, someone to count the game from ten down

697
02:44:04.799 --> 02:44:14.760
to one and notice that gap widening, the gap and

698
02:44:14.879 --> 02:44:19.319
its it widens. It's almost like that the stress and

699
02:44:19.440 --> 02:44:39.840
attention falls into the gap, gives you that distance, that space.

700
02:44:42.239 --> 02:46:48.639
Now ten nine, eight, seven, six, five four three. Then

701
02:46:48.879 --> 02:47:08.959
how did your body feel? Can you notice that?

702
02:47:10.000 --> 02:47:11.280
Do you feeling calm?

703
02:47:19.479 --> 02:47:48.399
Then you feel relaxed? As we now focus on your legs,

704
02:47:50.120 --> 02:48:10.559
just two legs. We're just gonna start with focusing on

705
02:48:11.000 --> 02:48:30.159
your thighs. Of course, it's not the most exciting thing

706
02:48:30.319 --> 02:48:36.840
to be doing because I'm sure like most of your

707
02:48:36.879 --> 02:48:48.559
body is not a lot going on right now. Just

708
02:48:48.760 --> 02:48:54.879
focusing on the whole of your fires, the tops of

709
02:48:54.959 --> 02:49:01.040
your thighs, the sides of your fires, the bottoms of

710
02:49:01.120 --> 02:49:08.079
your thighs, your outer thighs, and your inner thighs. Basically

711
02:49:08.280 --> 02:49:11.639
the whole of your thigh that leads into.

712
02:49:11.440 --> 02:49:12.120
Your hip.

713
02:49:16.000 --> 02:49:26.760
And it goes down to your kneech wit. Now, this

714
02:49:26.920 --> 02:49:34.399
is a big area it's a very heavy area. It's

715
02:49:34.559 --> 02:49:40.920
very strong, probably the strongest muscles in your body or

716
02:49:41.079 --> 02:49:57.399
in your thighs. But I don't think we perhaps give

717
02:49:57.559 --> 02:50:10.760
enough attention to thighs. Perhaps we don't and acknowledge how

718
02:50:10.840 --> 02:50:32.719
important our thighs are to our lives, how much they

719
02:50:32.799 --> 02:50:47.040
actually difference all through our lives. And it may may

720
02:50:47.200 --> 02:50:52.479
seem to sound really weird, but I think that all

721
02:50:52.600 --> 02:50:53.440
of our body.

722
02:50:53.239 --> 02:51:03.520
Parts, especially our thighs, needs some tear to see, a

723
02:51:03.600 --> 02:51:06.200
bit of love shown, a bit of.

724
02:51:12.719 --> 02:51:25.360
Acknowledgement, thank you, gratitude for what our thighs do for us.

725
02:51:31.920 --> 02:51:37.559
And I know this may sound a bit strange. Maybe

726
02:51:37.600 --> 02:51:40.399
you think, why am I sure that I should be

727
02:51:40.479 --> 02:51:49.559
out in the garden hugging a tree or something. It's

728
02:51:49.639 --> 02:51:52.879
hard to set my carophone up on a tree. That's

729
02:51:52.920 --> 02:51:55.360
why I'm doing this indoors. Somewise I wouldn't be outside

730
02:51:55.600 --> 02:51:58.959
king a tree. I can't see the television for the

731
02:51:59.040 --> 02:52:10.040
tree be moved down to your knees. He gain such

732
02:52:10.079 --> 02:52:19.680
an important part, and I think we don't necessarily I'll

733
02:52:19.719 --> 02:52:27.440
speak for myself. I don't necessarily appreciate all that one

734
02:52:27.600 --> 02:52:32.639
needs to do for me until I have a problem

735
02:52:32.719 --> 02:52:37.959
with my need. Occasionally, if I ever, maybe i'll bash it.

736
02:52:39.319 --> 02:52:44.879
It's aching for some reason. It's then that I realize

737
02:52:46.000 --> 02:52:50.079
how much it does. You know, the benefit of being

738
02:52:50.079 --> 02:52:53.040
able to use my legs.

739
02:52:54.559 --> 02:52:59.680
Without any kind of physical discomfort.

740
02:53:00.520 --> 02:53:07.559
Is a beautiful thing that's possibly not appreciated. Tool it's

741
02:53:08.200 --> 02:53:17.719
temporarily removed. You know that's comfort. As you focus on

742
02:53:17.799 --> 02:53:25.760
your knees, regardless of how your knees feel, you can

743
02:53:25.840 --> 02:53:31.879
have that sense of gratitude and love to your needs

744
02:53:32.040 --> 02:53:44.680
for all that they do for you. You can still

745
02:53:44.799 --> 02:53:49.159
have that attention on your thighs. Maybe notice how your

746
02:53:49.239 --> 02:53:54.120
thighs feel, Maybe notice that.

747
02:53:54.440 --> 02:53:55.799
They are.

748
02:53:57.520 --> 02:54:13.879
Relaxing more deeply as you focus now on the bottoms

749
02:54:13.920 --> 02:54:18.319
of your legs and your shins, your calf muscles, the

750
02:54:18.440 --> 02:54:26.079
bones between your knees and your feet incorporate, and the

751
02:54:26.200 --> 02:54:27.920
course your ankles.

752
02:54:29.719 --> 02:54:39.959
So important. If anyone has had even like the slightest

753
02:54:40.399 --> 02:54:46.440
spray of an ankle, knows how how much we take

754
02:54:47.719 --> 02:54:56.559
our ankles for granted. And it's kind of strange in

755
02:54:56.639 --> 02:55:01.840
a way when you think that. You know, logically our

756
02:55:01.920 --> 02:55:05.360
wrists are a lot thinner than the rest of our arms,

757
02:55:06.479 --> 02:55:10.159
which is okay. You can't see any problem with that,

758
02:55:11.440 --> 02:55:17.399
because we're just picking stuff up by our ankles so

759
02:55:17.600 --> 02:55:27.600
much thinner than the rest of our legs, and from

760
02:55:27.639 --> 02:55:32.200
a physics perspective or logical even it doesn't really make

761
02:55:32.319 --> 02:55:40.319
sense that all this weight will ultimately be resting on

762
02:55:41.200 --> 02:55:50.280
your ankles then lead to your feet, that thin area,

763
02:55:51.760 --> 02:56:01.360
thin bone. Yeah, it does so much great work. Supports us,

764
02:56:01.479 --> 02:56:11.440
supports our body for a lifetime, helps us to balance,

765
02:56:13.639 --> 02:56:14.479
It helps you to.

766
02:56:18.440 --> 02:56:27.639
Get around and be mobile. And there's the calf muscles.

767
02:56:27.719 --> 02:56:35.319
Of course, when I was younger, I couldn't see the

768
02:56:35.399 --> 02:56:41.760
pointing calf muscles. Didn't seem to do anything. Okay, if

769
02:56:41.760 --> 02:56:45.799
I walked around tiptoes, then my calf muscles get some work.

770
02:56:47.200 --> 02:56:49.760
But of course that's not true. The calf muscles are

771
02:56:49.799 --> 02:56:59.719
being used whenever we use our eggs. The new shins

772
02:57:02.959 --> 02:57:11.959
there to protect you'll low legs shaped in a way

773
02:57:13.840 --> 02:57:25.959
almost as a protector for the bone, leading of course

774
02:57:26.040 --> 02:57:36.280
to your ankles and your feet. We're not going to

775
02:57:36.360 --> 02:57:38.479
focus on your feet. We're just going to focus on

776
02:57:38.559 --> 02:57:45.600
the legs. I realize, and now that I've mentioned your feet,

777
02:57:45.680 --> 02:57:50.319
you'll probably focus on them anyway, So maybe I should

778
02:57:50.440 --> 02:57:56.399
focus on your feet a little bit. You can have

779
02:57:56.559 --> 02:58:01.760
them in your awareness this aim as you have your

780
02:58:01.879 --> 02:58:06.120
thighs in your awareness. Even though we haven't been focusing

781
02:58:06.840 --> 02:58:13.200
on your thighs a few minutes, we're focusing on your ankles,

782
02:58:18.920 --> 02:58:34.120
there's still that sensation of comfort in your thighs, and

783
02:58:34.239 --> 02:58:43.639
there's that movement of energy because the thighs hold lots

784
02:58:43.719 --> 02:58:49.200
of different sensations. Of course, there's the muscles, the big

785
02:58:49.600 --> 02:59:01.680
strong muscles that we have in our thighs, but the

786
02:59:01.879 --> 02:59:07.799
skin on the outside of the thighs, as in the

787
02:59:07.959 --> 02:59:13.559
outside of all of our body, can be very sensitive,

788
02:59:17.440 --> 02:59:31.520
sensitive to a touch, sensitive to temperature, and inside your thighs.

789
02:59:33.680 --> 02:59:37.079
The bones, there's the muscle.

790
02:59:37.079 --> 02:59:41.360
Is the blood, vessels, the ar trees, to all this

791
02:59:41.600 --> 02:59:50.799
stuff that inside of thighs. I guess sometimes it'd be

792
02:59:50.959 --> 02:59:55.040
nice if you could actually put your fingers inside your

793
02:59:55.159 --> 03:00:01.520
thighs and message you can such on the outside of

794
03:00:01.600 --> 03:00:05.239
the course, but be able to get deep into the muscles,

795
03:00:06.239 --> 03:00:11.399
to be able to just message inside your thighs. Message

796
03:00:11.440 --> 03:00:21.319
in the bones of your leg, massaging veins, just gently

797
03:00:24.079 --> 03:00:34.879
healing thighs. You can move down, message inside your knees,

798
03:00:36.399 --> 03:00:43.319
just message in those bones with healing fingertips, spreading the

799
03:00:43.760 --> 03:00:47.280
healing energy deep into the choints.

800
03:00:48.440 --> 03:00:49.000
New knees.

801
03:00:54.479 --> 03:01:01.000
Of course, there's the back of you inside crease real

802
03:01:01.200 --> 03:01:08.920
need is a very sensitive area. Very it feels very

803
03:01:09.040 --> 03:01:13.840
nice when you strike it. That might be because it's

804
03:01:13.879 --> 03:01:19.159
an area that's not really touched very often. It's almost

805
03:01:19.280 --> 03:01:25.959
like a hidden part a crease your legs. It's almost

806
03:01:28.360 --> 03:01:29.079
like a part that.

807
03:01:30.879 --> 03:01:33.879
Has a sensitivity, which is a little bit different.

808
03:01:41.680 --> 03:01:51.639
Of course, it's protected by your legs, so you can

809
03:01:51.799 --> 03:01:54.959
legend put in your fingers into.

810
03:01:54.840 --> 03:01:57.360
The increase your legs.

811
03:02:02.399 --> 03:02:06.440
And folding between your legs, you can just message with

812
03:02:06.559 --> 03:02:15.440
your fingertips. Your fingertips going inside massage in the muscle tissue.

813
03:02:20.040 --> 03:02:26.200
You can cause fielder the bones of your knees heating

814
03:02:26.479 --> 03:02:39.159
through your fingertips. And then if you go down to

815
03:02:39.280 --> 03:02:42.079
your calf muscles, and that's the part I'd like to

816
03:02:42.079 --> 03:02:47.559
be able to really put my fingertips step inside the

817
03:02:47.719 --> 03:02:56.399
calf muscles, massage in every single tissue of the muscle,

818
03:02:58.000 --> 03:03:07.920
healing every part. And they do the same for my shines.

819
03:03:11.120 --> 03:03:19.280
Massage and generally stroking the bones, generally stroking them, healing

820
03:03:19.520 --> 03:03:23.639
in a loving way because they deserve to be treated.

821
03:03:26.680 --> 03:03:30.959
There's the precious bones that they are. Their legs are

822
03:03:31.000 --> 03:03:34.799
so precious as in all the other parts of our body,

823
03:03:37.319 --> 03:03:42.479
the more precious than any chub on the planet.

824
03:03:51.000 --> 03:03:54.520
When you start to think about.

825
03:03:57.600 --> 03:04:06.440
The legs in this way, you can change your perspective.

826
03:04:09.159 --> 03:04:10.200
It might sound be.

827
03:04:13.520 --> 03:04:18.760
Bit silly to start with the idea of having love

828
03:04:19.360 --> 03:04:29.040
feles shown appreciation of your thighs, wanting to be able

829
03:04:29.040 --> 03:04:37.000
to put your hands in your thighs, massage the muscles

830
03:04:37.879 --> 03:04:42.799
and the bones, to get your fingers deep in there,

831
03:04:44.040 --> 03:04:56.440
releasing atension. Just to show how much you care about

832
03:04:57.079 --> 03:05:01.959
your legs, what you care for, what your legs do

833
03:05:02.280 --> 03:05:15.319
for you regularly, your needs, your cars, your ankles. The

834
03:05:15.559 --> 03:05:23.639
strength of your ankles, considering how thin they are compared

835
03:05:24.280 --> 03:05:30.879
to the rest of your legs, especially your thighs. Yeah,

836
03:05:30.920 --> 03:05:43.040
they're so strong, so flexible, absolutely amazing things. Your ankles

837
03:05:43.360 --> 03:05:49.040
are truly a gift.

838
03:05:51.000 --> 03:05:52.479
Because of what they do for you.

839
03:05:57.959 --> 03:06:04.920
Supporting all that eat, regardless of how what weight you are,

840
03:06:06.120 --> 03:06:11.040
even if you're eat a stony still a lot of

841
03:06:11.120 --> 03:06:18.280
weight for these little ankles. How a lot heavier the

842
03:06:18.319 --> 03:06:29.239
mainstone double DoD in my course, support my body all

843
03:06:29.319 --> 03:06:35.760
the time, whether they do give off a sigh of

844
03:06:35.840 --> 03:06:44.600
relief or to sit down. That's my old licks though, Kah,

845
03:06:45.239 --> 03:07:15.239
my thick feels go my toes clap. Your legs really

846
03:07:16.719 --> 03:07:23.120
are amazing, And I know they're talking about Talking about

847
03:07:23.200 --> 03:07:29.520
your legs is probably possibly one of the most most

848
03:07:29.600 --> 03:07:37.280
boring things you've ever heard anyone saying. Possibly, but boring

849
03:07:37.399 --> 03:07:45.600
or not, everything I said is true. Your legs are amazing.

850
03:07:54.520 --> 03:08:07.360
Your legs deserve not just respect, they deserve to relax deeply.

851
03:08:14.680 --> 03:08:18.000
They deserve to take some time out of the day

852
03:08:20.200 --> 03:08:57.079
to just let go completely. Legs really can relax because

853
03:08:57.120 --> 03:09:02.799
the legs are so such a most, very important part

854
03:09:03.559 --> 03:09:07.520
of your body. When you relax, next the rest of

855
03:09:07.600 --> 03:09:19.159
your body also naturally follows in that journey of comfort.

856
03:09:27.319 --> 03:09:32.520
Like I feel in my hips, My hips feel really loose,

857
03:09:35.879 --> 03:09:40.479
and also my lower back as well. My lower back

858
03:09:40.719 --> 03:09:46.239
really feels it feels stretched, even though I'm just sitting

859
03:09:46.319 --> 03:09:52.319
in a chair and there's no stretching as far as

860
03:09:52.360 --> 03:09:55.399
I'm aware that I'm doing. It's almost as if the

861
03:09:55.559 --> 03:09:59.920
muscles just relaxed so much that there is a natural

862
03:10:00.399 --> 03:10:25.000
stretch as the tension has reduced aout I'm now going

863
03:10:25.040 --> 03:10:36.120
to count down ten downs one. You can continue to film.

864
03:10:37.559 --> 03:10:39.280
Waderfully relaxed.

865
03:10:42.520 --> 03:11:19.000
Ten nine eight seven six, five four three two one.

866
03:11:25.079 --> 03:11:36.959
Relax because I'm just going to count down from five

867
03:11:37.159 --> 03:11:41.879
down to one. And as a countdown, you just focus

868
03:11:42.000 --> 03:11:49.920
on the numbers, just the numbers counting down, and notice

869
03:11:50.799 --> 03:11:58.840
how you feel in this moment as you hear the

870
03:11:58.959 --> 03:12:07.040
numbers counting down, knowing that those numbers counting down represent

871
03:12:08.040 --> 03:12:17.360
you feeling calmer, not just in your body, but also.

872
03:12:19.319 --> 03:12:20.440
Relaxing your mind.

873
03:12:23.479 --> 03:12:28.799
Just notice how you feel. There's nothing to do, there's

874
03:12:28.959 --> 03:12:36.840
nothing to say, there's nothing to think about, starting with

875
03:12:38.360 --> 03:12:58.000
number five four three.

876
03:13:08.360 --> 03:13:14.799
Two one.

877
03:13:24.239 --> 03:13:30.680
And as you notice the gradual.

878
03:13:32.920 --> 03:13:33.479
Letting go.

879
03:13:35.840 --> 03:13:37.280
Of the tension in your.

880
03:13:37.239 --> 03:13:44.799
Body, you may also begin to notice and be aware

881
03:13:46.799 --> 03:13:55.719
of how your mind is starting to slow down. This

882
03:13:55.920 --> 03:14:02.520
is just a natural thing that happens. It's not really

883
03:14:02.639 --> 03:14:09.959
a special procedure. It's just natural. Because it's your body relaxes,

884
03:14:10.120 --> 03:14:15.559
your mind also starts to relax. And the more your

885
03:14:15.680 --> 03:14:18.840
micro relaxes, the more your body relaxes. It's just a

886
03:14:19.040 --> 03:14:32.159
continuous circle of relaxation. And there's that calmness that comes from.

887
03:14:33.959 --> 03:14:35.120
Relative quietness.

888
03:14:36.719 --> 03:14:42.639
You know, even if this background sounds, even your side online,

889
03:14:44.360 --> 03:14:50.280
it's still going to be quite calm. You know, you

890
03:14:50.319 --> 03:14:55.559
haven't got the television on, there's no music in the background,

891
03:14:55.639 --> 03:14:58.280
unless you're listening to the recorded with music. Of course,

892
03:15:03.159 --> 03:15:05.200
you are very likely not going to be sitting in

893
03:15:05.280 --> 03:15:08.319
a room with other people. Of course you might be,

894
03:15:08.520 --> 03:15:12.879
but generally it's more ideal if you can do this

895
03:15:13.079 --> 03:15:24.120
on your own, so no distractions, and when you stop

896
03:15:24.239 --> 03:15:39.680
thinking about stuff, relaxation automatically rises. The sense of comfort

897
03:15:41.440 --> 03:15:50.280
starts to grow, and without trying to build it up

898
03:15:50.360 --> 03:16:02.840
into something fantastical, something magical, this is just a natural process,

899
03:16:05.159 --> 03:16:15.879
something that's easy to accomplish. In fact, it's almost you know,

900
03:16:16.000 --> 03:16:22.879
the sense of relaxing completely happens really when you put

901
03:16:23.040 --> 03:16:26.920
no effort into it. It's not something that you can

902
03:16:27.000 --> 03:16:38.639
really force. It's something that happens naturally. And part of

903
03:16:39.040 --> 03:16:49.280
the process of this recording and others is simply two

904
03:16:50.879 --> 03:17:01.200
allow you to take advantage of this space, this time,

905
03:17:04.239 --> 03:17:15.159
to just let go, to just be here, to be

906
03:17:15.799 --> 03:17:29.200
in tune with how you feel, yet with the intention

907
03:17:31.440 --> 03:17:42.920
of wanting to relax deeply that maybe even to fall asleep,

908
03:17:44.079 --> 03:17:49.239
depending on what it is that you wish for yourself

909
03:17:51.000 --> 03:18:06.079
in this moment. As we know, relaxing is the majority

910
03:18:07.280 --> 03:18:11.319
of the process of falling asleep. The actual fall in

911
03:18:11.319 --> 03:18:14.680
the sleep part is the tiny bit at the end.

912
03:18:18.079 --> 03:18:20.920
The deeper relaxed you.

913
03:18:21.040 --> 03:18:26.719
Become, the easier.

914
03:18:29.280 --> 03:18:43.879
You find yourself drifting. You can also, if you choose,

915
03:18:44.959 --> 03:19:01.120
stay focused on my voice and really enjoy the process

916
03:19:05.479 --> 03:19:13.360
coradually relaxing.

917
03:19:16.920 --> 03:19:18.520
Each muscle.

918
03:19:22.639 --> 03:19:49.520
In your body effortlessly and just observing the sensation of

919
03:19:49.840 --> 03:19:50.399
letting go.

920
03:19:56.840 --> 03:19:57.600
Completely.

921
03:20:03.639 --> 03:20:12.840
This time, I'm account from six down to one. You

922
03:20:13.000 --> 03:20:25.079
can notice your mind calming down with each number that

923
03:20:25.239 --> 03:20:42.040
you hear me saying, naturally feeling calm and slow, beeaceful

924
03:20:48.000 --> 03:23:42.200
sex five one being aware how you mind to slow

925
03:23:44.440 --> 03:24:11.040
right down, sinking deeply into relaxation. As you focus on

926
03:24:11.200 --> 03:24:20.680
your mind, and may notice that there are some thoughts

927
03:24:21.399 --> 03:24:30.680
still there, maybe some stubborn thoughts that for some reason.

928
03:24:33.360 --> 03:24:34.879
Perhaps need your attention.

929
03:24:41.760 --> 03:24:50.680
That's what you can do is send love to those thoughts.

930
03:24:53.959 --> 03:25:04.159
Sprinkle those thoughts m with love my little petals from

931
03:25:04.200 --> 03:25:12.760
my flower. Just sprinkle over petals, feel good love towards

932
03:25:12.879 --> 03:25:19.479
those thoughts, to let those thoughts over them. You're not

933
03:25:19.799 --> 03:25:25.440
band in the number, you just need them. You require

934
03:25:25.520 --> 03:25:40.680
them to just calm down, slow down, quiet down for now,

935
03:25:48.559 --> 03:25:53.559
so as you focus on those remaining thoughts. As we

936
03:25:53.760 --> 03:25:59.000
count down this time from seven down to one. With

937
03:25:59.120 --> 03:26:13.000
each number, just imagine sprinkling those flower petals of love, kindness,

938
03:26:14.639 --> 03:26:26.440
gratitude over those thoughts, which will allow them to just

939
03:26:27.920 --> 03:26:43.239
melt away relaxed deeply. With every number, those thoughts will

940
03:26:43.319 --> 03:26:49.680
become more and more relaxed.

941
03:26:55.319 --> 03:29:09.719
Starting with numbers second, six, five, one.

942
03:29:26.639 --> 03:29:44.079
Let you now notice how relaxed your feeling in your body.

943
03:29:52.479 --> 03:29:59.239
We got to focus on your hands.

944
03:30:04.719 --> 03:30:10.879
Because the more relax your hands on, the more relax

945
03:30:11.200 --> 03:30:32.799
your body and mind. This you focus on your hands

946
03:30:33.719 --> 03:30:43.840
and your fingers. There's nothing needed to be done. There's

947
03:30:43.920 --> 03:30:48.840
no clutching the fists or dents in the fingers or

948
03:30:48.879 --> 03:30:49.600
anything like that.

949
03:30:57.040 --> 03:30:59.200
It's just noticing.

950
03:31:00.280 --> 03:31:27.040
Kissing on your hands. Let us singw they feel because

951
03:31:27.239 --> 03:31:38.520
the ball relax your hands feel, the calm ma mind feels,

952
03:31:40.360 --> 03:31:58.200
and the wall confidence feel around your body. Jee may

953
03:32:00.639 --> 03:32:43.760
have wardy notst you mind is starting to drift faim

954
03:32:47.840 --> 03:33:02.479
just in my hands and fingers, and I'm che experience.

955
03:33:05.120 --> 03:33:12.559
I'm real deepening of that relaxation in your hands and

956
03:33:12.879 --> 03:33:42.399
fingers or relaxed. With each number for eight down to one,

957
03:33:47.440 --> 03:33:58.799
you can almost feel that heating, relaxing energy spreading into

958
03:33:58.920 --> 03:34:26.760
your hands, the fingers becoming relaxing with each number going down,

959
03:34:29.000 --> 03:34:52.280
eight down to one, drifting, drifting again, spotted with number

960
03:34:59.280 --> 03:38:53.639
eight seven sh just being here now, nothing to think about,

961
03:38:55.399 --> 03:39:06.840
nothing to do, nothing to say, and everything just feels calmer.

962
03:39:11.600 --> 03:39:19.319
This is your natural state of being. This is how

963
03:39:19.479 --> 03:39:27.879
you just normally feel. Way you take away that other stuff.

964
03:39:29.920 --> 03:39:30.600
That we add.

965
03:39:32.440 --> 03:39:43.920
I think that's stress and way over thinking, anxiety, tension,

966
03:39:48.559 --> 03:39:55.399
generally thinking about stuff. Take that away. This is what

967
03:39:55.520 --> 03:40:10.680
we do. Now. You left with a real sense of peacefulness,

968
03:40:14.319 --> 03:40:22.760
which comes to you very good place, because ultimately it's just.

969
03:40:23.879 --> 03:40:25.000
A feeling.

970
03:40:28.959 --> 03:40:37.879
Of feeling of comfort, almost as if you got inside yourself.

971
03:40:38.159 --> 03:40:52.559
You've found a special place where everything is basiful, the

972
03:40:52.719 --> 03:41:00.399
place we in the film relaxed and your national sense

973
03:41:00.479 --> 03:41:11.479
of confid the place where you will be here you

974
03:41:11.559 --> 03:41:19.719
can accept yourself when you will place way you're trying

975
03:41:19.840 --> 03:41:32.360
to please anybody else in place way you can actually

976
03:41:36.120 --> 03:41:41.600
just love yourself. In some ways. More importantly, you can

977
03:41:42.000 --> 03:41:46.920
like yourself, appreciate.

978
03:41:47.760 --> 03:41:49.040
How you will.

979
03:41:57.639 --> 03:41:59.479
A sense of gratitude.

980
03:42:02.799 --> 03:42:04.440
The air round.

981
03:42:11.920 --> 03:42:19.760
That's also a place where you can actually feel the

982
03:42:20.079 --> 03:42:35.360
healing energy soaking into your body. Healing energy soaking into

983
03:42:35.479 --> 03:42:49.639
your body, the healing energy spreads through your veins, traveling

984
03:42:49.680 --> 03:43:02.280
out to each every single part of your body. You

985
03:43:02.440 --> 03:43:09.360
start to realize the actually the healing energy it's not

986
03:43:09.680 --> 03:43:17.120
just entered into your brain, it's become part of your brain,

987
03:43:22.079 --> 03:43:28.719
and the spinal fluid is now mixed with healing energy,

988
03:43:33.959 --> 03:43:40.239
not just allowing you to feel so much more relaxed

989
03:43:42.280 --> 03:43:54.319
and healthy in this moment, but also you start to

990
03:43:54.479 --> 03:44:05.280
realize that actually what's happening now without hearing relaxing energy

991
03:44:06.239 --> 03:44:18.680
spreading through your body is actually changing your life suchally

992
03:44:20.000 --> 03:44:23.799
changing the way you're going to feel not just now,

993
03:44:25.639 --> 03:44:32.440
but tomorrow and the next day. As your health improves,

994
03:44:36.000 --> 03:44:43.840
not just your physical health beyond mental health. Things that

995
03:44:44.239 --> 03:44:49.000
used to bother you in the past, for some reason,

996
03:44:50.200 --> 03:44:57.719
no longer have the effect that they used to because

997
03:44:57.879 --> 03:45:00.200
something has changed.

998
03:45:01.280 --> 03:45:02.479
Deep within you.

999
03:45:07.600 --> 03:45:14.000
Maybe things that used to cause you to feel anger

1000
03:45:17.840 --> 03:45:27.959
no longer having that power to control you the way

1001
03:45:28.000 --> 03:45:36.040
they seem to be able to before. As you realize

1002
03:45:37.040 --> 03:45:49.479
that you're the one who decides what affects you. You're

1003
03:45:50.000 --> 03:45:58.319
the one who decides to feel relaxed and can't.

1004
03:45:59.639 --> 03:46:01.799
When you choose.

1005
03:46:05.040 --> 03:46:19.079
To enjoy noticing these natural developments and the healing continue

1006
03:46:19.479 --> 03:46:33.319
to grow and improve your life day by day. Include

1007
03:46:33.520 --> 03:46:46.959
of course, your ability to relax so much easier and sleeping.

1008
03:46:51.559 --> 03:46:57.239
It's the most natural thing in the world to you

1009
03:47:01.760 --> 03:47:08.920
because falling asleep is something that you've done so many

1010
03:47:09.079 --> 03:47:16.520
times in your life, and you know that you were

1011
03:47:16.680 --> 03:47:25.040
born as we all work with the ability to fall asleep, naturally,

1012
03:47:29.680 --> 03:47:41.799
born with that ability to just drift off into a deep,

1013
03:47:43.079 --> 03:47:54.879
healing sleep. Even when we're kids, sometimes will fall asleep

1014
03:47:54.920 --> 03:47:59.719
and we don't even want to try to stay away.

1015
03:48:01.159 --> 03:48:04.600
Maybe it's a birthday in the morning, though it's Christmas

1016
03:48:04.799 --> 03:48:08.600
or holiday or something we look forward to, I don't

1017
03:48:08.600 --> 03:48:13.280
want to go to sleep. But the more we want

1018
03:48:13.319 --> 03:48:18.479
to stay awake, the more we just start to drift.

1019
03:48:22.600 --> 03:48:27.120
And the more he fights drifting, we try to stop

1020
03:48:27.200 --> 03:48:34.079
yourself and drifting asleep, the deeper and stronger without drifting becomes.

1021
03:48:41.040 --> 03:48:42.280
Because we're born.

1022
03:48:43.000 --> 03:48:47.200
Not just with the need to relax deeply.

1023
03:48:48.559 --> 03:48:58.440
And to naturally fall asleep, but it's our birthright, it's

1024
03:48:58.520 --> 03:49:09.040
part of our DNA, and sometimes as we get older

1025
03:49:09.120 --> 03:49:22.600
in life, perhaps at times we have forgotten relaxing completely.

1026
03:49:24.319 --> 03:49:37.680
It's not only a wonderfully pleasant experience, it's also really easy.

1027
03:49:49.079 --> 03:49:56.520
It's very very easy to let go because that's what

1028
03:49:56.600 --> 03:49:57.600
it is. It's just.

1029
03:50:01.120 --> 03:50:12.520
Decided to let go. And when you press the play

1030
03:50:12.639 --> 03:50:20.799
button on my recordings, you have given permission.

1031
03:50:22.600 --> 03:50:31.239
For my voice to relation. When you press that play button,

1032
03:50:32.239 --> 03:50:40.680
you have given me permission for my words to effect

1033
03:50:43.879 --> 03:50:50.360
in a positive, only a positive way.

1034
03:50:54.280 --> 03:51:01.040
Opening up your mind.

1035
03:51:02.639 --> 03:51:23.399
To useful and healing suggestions. They can have such an

1036
03:51:23.479 --> 03:51:35.760
amazing effect on how you feel right now, as well

1037
03:51:38.520 --> 03:51:46.360
as those changes that continue long after the recording ends,

1038
03:51:48.120 --> 03:51:57.239
those changes within you that continue to flourish and grow,

1039
03:52:01.799 --> 03:52:16.120
transforming your life in positive, beautiful way, allowing you to

1040
03:52:16.520 --> 03:52:22.360
move forward in your life in the direction that.

1041
03:52:22.680 --> 03:52:25.719
You choose for yourself.

1042
03:52:34.799 --> 03:52:46.799
And this feeling, this feeling that you can experience a safety, comfort, calmness.

1043
03:52:54.559 --> 03:52:56.200
This feels so nice.

1044
03:53:05.479 --> 03:53:18.200
It's such a healthy place to be, and that positivity

1045
03:53:19.559 --> 03:53:38.719
grows within you. Eat every day moving forward, you'll have

1046
03:53:39.000 --> 03:53:50.120
to find that you're all relaxed physically and in your mind.

1047
03:53:51.559 --> 03:53:59.840
It's all relaxed, and it's not that you're thinking slower.

1048
03:54:02.200 --> 03:54:05.799
It's just that your mind would be less knocked up

1049
03:54:06.920 --> 03:54:20.239
with unnecessary negativity because from now on, your mind rejects negativity.

1050
03:54:24.239 --> 03:54:27.879
From now on, you're going to start noticing.

1051
03:54:30.639 --> 03:54:43.159
When negativity arises, and you can just say stop, stop,

1052
03:54:46.040 --> 03:54:52.760
and then negativity will turn around and leave you alone.

1053
03:55:00.799 --> 03:55:20.120
Stop and then negativity would disappear. And did you notice

1054
03:55:20.399 --> 03:55:28.760
that you feel way more axed than you probably expected.

1055
03:55:34.879 --> 03:55:36.040
You can now.

1056
03:55:39.399 --> 03:55:45.239
Congratulate yourself because you are the person that has done this.

1057
03:55:46.959 --> 03:55:53.200
You are the one that's opened your mind up to

1058
03:55:53.360 --> 03:56:01.360
the simple facts, and you can feel more relaxed in

1059
03:56:01.479 --> 03:56:11.399
your body and in your mind. You've opened your mind

1060
03:56:11.600 --> 03:56:19.479
up to the birthrights. Have been able to just fall

1061
03:56:19.559 --> 03:56:34.120
asleep easily when he cheers. And that's a nice feeling.

1062
03:56:35.719 --> 03:56:39.799
Don't you think it feels nice?

1063
03:56:39.920 --> 03:56:40.280
Doesn't it?

1064
03:56:43.399 --> 03:56:44.239
To feel.

1065
03:56:45.479 --> 03:56:50.879
Calm from the healing energy is spreading through your body?

1066
03:56:52.000 --> 03:57:08.200
In your mind spend I'm a special place where negativity

1067
03:57:09.719 --> 03:57:22.600
can no longer enter. Negativity is banned. It's bad, it's

1068
03:57:22.719 --> 03:57:29.200
not allowed entry. It doesn't, it doesn't. This doesn't deserve

1069
03:57:29.319 --> 03:57:36.559
to be here. It doesn't be long here. Negativity has

1070
03:57:36.799 --> 03:57:51.120
no place in your life. Which makes room for all

1071
03:57:51.840 --> 03:58:22.799
comfort or healing or relaxation, peace, it feels nice, doesn't

1072
03:58:24.719 --> 03:58:48.520
just let go with everything. I'm gonna count down now

1073
03:58:48.799 --> 03:58:57.000
from twenty down to one. You can continue to relax.

1074
03:59:00.520 --> 03:59:14.920
You can Drea to sleep with every number he'd be saved,

1075
03:59:19.159 --> 03:59:26.680
he can fill twice relaxed, or if you choose, you

1076
03:59:26.799 --> 04:00:18.280
can fill twice sleeping now twenty ninety eighteen seventy six day,

1077
04:00:25.639 --> 04:01:42.440
fifty day, fourteen thirty two, eleven, ten, nine, eight, seven, six.

1078
04:01:50.479 --> 04:01:50.799
Five.

1079
04:02:31.399 --> 04:02:41.159
It is your time to just take a break, your

1080
04:02:41.360 --> 04:03:00.760
time relax, to allow your mind to slow down, to

1081
04:03:01.000 --> 04:03:20.159
give yourself permission to take a break from everything enjureing

1082
04:03:20.319 --> 04:03:27.360
anly person that can make that decision. You're the only

1083
04:03:27.479 --> 04:03:29.840
person that can actually tell your mind.

1084
04:03:34.760 --> 04:03:49.239
Just relax, to just take some time.

1085
04:03:50.879 --> 04:04:02.680
Off so that you can focus on your body, getting

1086
04:04:03.079 --> 04:04:17.440
to touch with how you feel physically and in the

1087
04:04:17.600 --> 04:04:25.680
process of this body scared where you focus on different

1088
04:04:25.760 --> 04:04:35.639
parts of your body, those parts that you focus on

1089
04:04:36.360 --> 04:04:48.280
and observe, even though you're not purpose requesting those parts

1090
04:04:48.319 --> 04:04:55.159
of your body to relax. It's kind of expected. You

1091
04:04:55.360 --> 04:05:02.879
expect when you listen to my woice to feel wordst

1092
04:05:04.559 --> 04:05:18.239
naturally because when you're listening to me, your attention is

1093
04:05:18.399 --> 04:05:29.399
focused on my words, and as my words guide you.

1094
04:05:31.840 --> 04:05:32.920
To focus.

1095
04:05:36.879 --> 04:05:51.760
On those parts of your body, your focus increases, which

1096
04:05:51.920 --> 04:06:16.079
actually calms your mind. When you mind calms down, body relaxes,

1097
04:06:23.559 --> 04:06:51.840
and when your body calms down, mind relaxes. Started to

1098
04:06:52.000 --> 04:07:06.959
focus on your body. Feel that healing energy spreading through

1099
04:07:07.159 --> 04:07:13.760
your body, pushing out.

1100
04:07:17.000 --> 04:07:19.239
Stress, attention.

1101
04:07:23.479 --> 04:07:34.879
He all the parts of your body, including skin, bones, blood,

1102
04:07:36.600 --> 04:07:40.600
all of your audience. In such a body, one of

1103
04:07:40.680 --> 04:07:49.639
the muscles, all of the fat of everything, every hair

1104
04:07:49.840 --> 04:08:03.399
on your body is filled with that heal energy. Knowing

1105
04:08:03.520 --> 04:08:19.399
your brain fills with bad and the energy the feed

1106
04:08:19.600 --> 04:08:44.120
and comfort relaxation increases, deep increases in a way that

1107
04:08:47.639 --> 04:08:48.559
your mind.

1108
04:08:51.840 --> 04:08:59.040
Starts to fill, perhaps spend to reusing.

1109
04:09:03.799 --> 04:09:14.319
Because it's not needed. They start to drift.

1110
04:09:23.120 --> 04:09:25.040
If that's what's needed.

1111
04:09:28.200 --> 04:09:29.559
If you're listening to.

1112
04:09:29.719 --> 04:09:36.120
This and we need a state relaxation, that's where you get.

1113
04:09:38.319 --> 04:09:39.760
If we need is.

1114
04:09:41.440 --> 04:09:43.079
To fall asleep.

1115
04:09:44.360 --> 04:09:54.040
Naturally easily, that you wind drifts. That's also what happened

1116
04:09:59.600 --> 04:10:07.360
because Spy pressing out play button on the podcast and

1117
04:10:07.680 --> 04:10:14.680
listening to me give permission. Your body and your wind

1118
04:10:17.760 --> 04:10:27.040
in fact give the command to your body and your

1119
04:10:27.159 --> 04:10:38.639
mind to relax deeply, want to drift off to sleep,

1120
04:10:39.959 --> 04:10:55.959
if that's what you want to need. I as my focus.

1121
04:10:57.200 --> 04:10:59.840
On different parts of your body.

1122
04:11:04.840 --> 04:11:05.440
You may.

1123
04:11:06.840 --> 04:11:14.399
Start to just drift and then you come back again.

1124
04:11:15.520 --> 04:11:17.239
When you hear me talking.

1125
04:11:18.479 --> 04:11:30.040
Focusing on different parts of your body, you may I'm

1126
04:11:30.280 --> 04:11:39.840
just so drifting being realized, drifting into your song, drifting

1127
04:11:42.120 --> 04:11:48.719
dart again to my voice like I said, what a

1128
04:11:48.879 --> 04:11:59.840
different parts of your body starts to relaxee because I'm drifted.

1129
04:12:01.479 --> 04:12:06.600
It's basically already in the sleep.

1130
04:12:06.799 --> 04:12:19.200
Soon the w you draft, the long you drift, long

1131
04:12:19.440 --> 04:12:20.399
you drift.

1132
04:12:23.319 --> 04:12:34.760
That sh I've drafted continues to sleep. And that's the

1133
04:12:34.959 --> 04:12:48.639
pasture to when you're time, when you've experienced they about

1134
04:12:48.760 --> 04:13:04.399
to sleep, Because if you don't sleep, Si strang pleasant

1135
04:13:07.200 --> 04:13:40.559
saccent deep sleep feels nice to a sainsbody minds. You

1136
04:13:40.840 --> 04:14:10.319
feel that image is spreading through acies deeply axes, restart

1137
04:14:10.840 --> 04:15:02.680
mass the showlderss.

1138
04:15:16.479 --> 04:16:24.399
Chists fast.

1139
04:16:43.399 --> 04:17:04.040
Your body, let'spreake us again, said, focus on this time

1140
04:17:04.159 --> 04:17:17.040
on your forehead. Now on your mouth, your lips the time,

1141
04:17:20.399 --> 04:17:21.680
a hold of your mouth.

1142
04:17:33.600 --> 04:17:43.120
Focus on your fingers, maybe get.

1143
04:17:44.799 --> 04:17:48.879
Your fingers a little bits you can focus on each

1144
04:17:49.200 --> 04:18:04.159
one indiviectually both hands. H should focus on bunch of

1145
04:18:04.239 --> 04:18:16.159
your hands now seems just not into one made your

1146
04:18:16.479 --> 04:18:27.479
hands started left hand and asked as if just fix

1147
04:18:27.760 --> 04:18:44.920
thegetherl have focusing these, just not have your knees well,

1148
04:19:02.399 --> 04:19:16.559
I said, you said, just see.

1149
04:19:48.280 --> 04:19:49.000
The same.

1150
04:19:50.559 --> 04:21:06.520
Sad excuse such.

1151
04:21:18.399 --> 04:22:15.559
Lady famous.

1152
04:23:06.520 --> 04:23:32.920
Not to say I skil body fails, not to say

1153
04:23:40.520 --> 04:24:26.360
mind fails. Let him go, let h go, Let's say

1154
04:24:27.319 --> 04:25:02.639
go everything, let'sh go, letsh go, let's say go, ah.

1155
04:25:05.639 --> 04:25:15.719
Everything everything.

1156
04:25:22.000 --> 04:25:26.280
We start now, and like you're just the first of all,

1157
04:25:26.440 --> 04:25:28.040
just to see yourself.

1158
04:25:29.159 --> 04:25:30.000
Lying down.

1159
04:25:31.440 --> 04:25:37.000
On that message table, lying on your front. Your head

1160
04:25:37.079 --> 04:25:45.479
is supported, your arms are supported, and you feel comfortable

1161
04:25:46.000 --> 04:25:55.159
and breathing is really easy, and you feel you feel

1162
04:25:55.239 --> 04:25:58.639
confident in how you look as well. So there's none

1163
04:25:58.680 --> 04:26:04.959
of that issue of body problems or shyness because I'm

1164
04:26:05.000 --> 04:26:13.079
a professional and this is a therapy session, so none

1165
04:26:13.120 --> 04:26:23.079
of that stuff matters whatsoever. This is about you. This

1166
04:26:23.239 --> 04:26:31.639
is about how you feel, how you can enjoy that

1167
04:26:31.879 --> 04:26:37.760
sense of comfort and relaxation that comes from letting go

1168
04:26:38.280 --> 04:26:43.600
and allowing my hands and my fingers to relax you

1169
04:26:46.479 --> 04:26:54.920
by a messaging your body. So I want to start

1170
04:26:55.000 --> 04:26:59.760
off just by placing my hands on the back of

1171
04:26:59.799 --> 04:27:04.799
your head, just gently, just so you can feel my

1172
04:27:05.040 --> 04:27:13.520
hands feel like really on you. So you can maybe

1173
04:27:13.600 --> 04:27:15.719
feel the warmth of my hands on the back of

1174
04:27:15.799 --> 04:27:21.719
your head. With my hands to the side of your head,

1175
04:27:22.719 --> 04:27:29.319
not pressing, but just holding there very gently, maybe over

1176
04:27:29.399 --> 04:27:33.079
your ears, and a little bit on your face, just

1177
04:27:33.159 --> 04:27:36.079
so you can feel my hands.

1178
04:27:37.799 --> 04:27:39.959
So you can become accustomed.

1179
04:27:40.959 --> 04:27:51.639
To them. And now I put my hands on the

1180
04:27:51.719 --> 04:27:56.399
back of your head again and gently let them slide

1181
04:27:56.479 --> 04:28:08.360
down on to the back of your neck. You can

1182
04:28:08.440 --> 04:28:18.520
feel my hands gently stroking the back of your neck,

1183
04:28:18.600 --> 04:28:25.200
and start with just so you can get used to

1184
04:28:25.360 --> 04:28:30.719
the feeling of my hands on your skin, get accustomed

1185
04:28:30.760 --> 04:28:39.680
to realize that you're safe, it's all good, it's all fine.

1186
04:28:46.079 --> 04:28:49.879
And I want to start chimply message in the muscles

1187
04:28:50.120 --> 04:28:51.280
in the back of your neck.

1188
04:28:58.799 --> 04:29:07.680
With both hands. And this is a very trusting.

1189
04:29:09.479 --> 04:29:15.159
Situation really, because our necks are so fragile to have

1190
04:29:15.319 --> 04:29:19.600
someone have their hands around your neck in that way

1191
04:29:20.440 --> 04:29:25.440
and sometimes be problematic for people, which is why massages

1192
04:29:25.600 --> 04:29:30.920
are quite good because it allows you to relax and

1193
04:29:31.159 --> 04:29:45.200
to get in touch with trust to feel peaceful and calm.

1194
04:29:53.479 --> 04:30:00.879
There's a massage the sides of your neck, gently moving

1195
04:30:01.120 --> 04:30:06.200
from the bottom of your neck. It would be sort

1196
04:30:06.239 --> 04:30:09.360
of near where your shoulders start. I guess all the

1197
04:30:09.440 --> 04:30:09.879
way up.

1198
04:30:11.920 --> 04:30:12.840
To your jaw.

1199
04:30:14.879 --> 04:30:17.920
Is kind of area on the side of your neck.

1200
04:30:20.719 --> 04:30:23.280
Of course, it's a lot longer than the front of

1201
04:30:23.360 --> 04:30:39.440
your neck. The message in the back of your neck,

1202
04:30:43.280 --> 04:30:52.200
especially that area where perhaps we hold tension, there's that

1203
04:30:52.360 --> 04:30:57.399
area's message. You can actually feel a sense of release

1204
04:30:57.719 --> 04:31:05.760
in the back of your neck. Maybe you can't breathe

1205
04:31:05.799 --> 04:31:11.040
it out as well, not just how it feels, notice

1206
04:31:11.079 --> 04:31:24.879
how you feel. They're moving down to that area between

1207
04:31:24.920 --> 04:31:32.200
your neck and your shoulders, that muscle area, starting to

1208
04:31:32.399 --> 04:31:39.600
message that area on both sides. This would be the

1209
04:31:39.719 --> 04:31:42.559
area that a lot of people would message if they

1210
04:31:42.600 --> 04:31:47.399
were going to give you, like a shoulder message. Even

1211
04:31:47.479 --> 04:31:51.440
that's not technically the shoulders, but it's all the muscles

1212
04:31:51.479 --> 04:31:57.520
that lead to the shoulders from the neck and a

1213
04:31:57.639 --> 04:32:03.600
game that can hold tension and stress, and when massaged

1214
04:32:04.479 --> 04:32:11.760
sometimes a nice deep message is useful, and you decide

1215
04:32:11.920 --> 04:32:30.239
how deep that message is. Just allow on knuckles just

1216
04:32:30.360 --> 04:32:33.559
to dig in to get to those.

1217
04:32:33.559 --> 04:32:35.479
Muscles to really.

1218
04:32:38.559 --> 04:32:59.600
Relaxed all the time being ferd yet gentle wigin just

1219
04:33:00.079 --> 04:33:08.919
breaking down the area to your actual shoulders, moving the

1220
04:33:09.080 --> 04:33:17.919
muscles of your shoulders, and maybe initially just.

1221
04:33:19.400 --> 04:33:21.000
Pulling up the shoulders a.

1222
04:33:20.959 --> 04:33:24.400
Little bit off the table, just to give you a

1223
04:33:24.439 --> 04:33:35.159
little bit of a stretch very gently. Then you've got

1224
04:33:35.200 --> 04:33:38.799
the muscles at the front of your shoulders the side

1225
04:33:39.000 --> 04:33:49.599
of the bank. Again, this is the part that can

1226
04:33:49.720 --> 04:33:55.080
really take quite a bit of pressure, quite a bit of.

1227
04:33:58.840 --> 04:33:59.279
Needing.

1228
04:33:59.680 --> 04:34:07.840
If if you wish to really release the tension to

1229
04:34:08.000 --> 04:34:15.200
really get into those muscles and flat your fingers in there,

1230
04:34:16.439 --> 04:34:22.319
you feel really nice. Sometimes it's just being stroked gently,

1231
04:34:23.520 --> 04:34:33.119
being massaged quite strongly, can all be beneficial.

1232
04:34:34.119 --> 04:34:35.520
To the real solution.

1233
04:34:40.360 --> 04:34:53.400
With the muscles in your shoulders. Now to move down

1234
04:34:53.479 --> 04:35:03.919
your arms, you do one arm at a time, starting

1235
04:35:04.040 --> 04:35:14.479
with your right arm. What there is, I just lift

1236
04:35:14.520 --> 04:35:17.599
your arm up, just hold it to the side of you.

1237
04:35:20.840 --> 04:35:27.240
I would still be attached, and I just message the

1238
04:35:27.360 --> 04:35:40.200
tops of your arms all the way down to your

1239
04:35:40.360 --> 04:35:58.439
forearms into your wrists, gently messaging.

1240
04:36:03.599 --> 04:36:04.200
That part.

1241
04:36:06.840 --> 04:36:10.479
The softer part, which is the underpart of the arm,

1242
04:36:13.599 --> 04:36:17.319
which leads to the crease in your rowbo the inside.

1243
04:36:18.759 --> 04:36:33.080
It's much more sensitive skin. Sometimes just having that stroked

1244
04:36:36.520 --> 04:36:53.319
feel really nice, pleasurable and relaxing. Now moving down to

1245
04:36:53.400 --> 04:37:05.720
your right hand, just holding your hand in both of

1246
04:37:05.840 --> 04:37:15.919
my hands, just pressing gently on the back of your hand,

1247
04:37:18.279 --> 04:37:29.720
stretching your fingers ever slightly at the same time pressing

1248
04:37:29.880 --> 04:37:43.240
down and massaging each finger, and then starting to massage

1249
04:37:43.319 --> 04:37:53.840
the palms and the hand. Just turning the hand gently,

1250
04:37:55.639 --> 04:38:04.319
stretching it gently, and actually have in your hand held.

1251
04:38:05.240 --> 04:38:11.919
It can really be an emotional experience sometimes even if

1252
04:38:12.159 --> 04:38:17.040
it is a stranger. So when you don't know very well,

1253
04:38:18.000 --> 04:38:25.159
like a massage person or a therapist, maybe because it's intimate,

1254
04:38:32.880 --> 04:38:45.759
you can feel nice, you can feel safe. As I

1255
04:38:45.880 --> 04:38:54.840
put that right arm back down where it was, do

1256
04:38:54.959 --> 04:39:06.720
the same with your left arm, akly the same, massaging

1257
04:39:07.119 --> 04:39:12.279
the muscles, and you are all the way down to

1258
04:39:12.360 --> 04:39:25.520
your wrist, striking inside of your own just being gentle

1259
04:39:26.720 --> 04:39:40.000
or as firm as you require, and then massaging your

1260
04:39:40.119 --> 04:39:55.360
left hand, stretching the fingers gently, massage in the palm

1261
04:39:56.279 --> 04:40:23.159
of your left hand. You feel so so relaxing, psyculating.

1262
04:40:37.240 --> 04:40:49.639
I'll just rest your left arm back down, start message

1263
04:40:50.119 --> 04:41:00.400
your back the biggest part of your body. Started the top,

1264
04:41:03.639 --> 04:41:07.520
starting again where we already have been, the area of

1265
04:41:07.599 --> 04:41:14.439
the top in between your shoulders, your neck, going back,

1266
04:41:15.319 --> 04:41:20.520
massage in the area again, but this time moving downwards,

1267
04:41:27.040 --> 04:41:32.799
making it downward. Stroke to the middle of get back,

1268
04:41:35.240 --> 04:41:40.720
working for me outside inwards, massage in that.

1269
04:41:42.959 --> 04:41:48.040
You're back, but the outside you're back.

1270
04:41:52.119 --> 04:42:08.119
Pads were arms will maybe rest against almost the path

1271
04:42:08.240 --> 04:42:21.599
that connects your front to your back. Just messaging down

1272
04:42:23.799 --> 04:42:33.119
firmly but gently, as firm as you want, moving down

1273
04:42:33.319 --> 04:42:36.959
and moving across a little bed and moving all the

1274
04:42:37.040 --> 04:42:43.159
way down again, be very gentle you have firm as

1275
04:42:43.279 --> 04:42:52.560
you cheers. Eventually even get.

1276
04:42:52.479 --> 04:42:53.240
To the spine.

1277
04:42:54.599 --> 04:42:58.279
You can massage the muscles and either side of your

1278
04:42:58.400 --> 04:43:02.279
spine from the top of your neck or the way

1279
04:43:02.439 --> 04:43:13.520
down to your lower back. You can do that a

1280
04:43:13.639 --> 04:43:23.520
few times. Sometimes people would use the knuckle or the

1281
04:43:24.080 --> 04:43:28.439
you know, the two fingers and just go your side

1282
04:43:28.479 --> 04:43:33.799
of the spine almost just push down all the way

1283
04:43:33.880 --> 04:43:40.000
down to the bottom of the spine, each time releasing

1284
04:43:40.119 --> 04:43:48.400
the tension and opening up the body, stretching your body

1285
04:43:51.119 --> 04:43:55.240
so that you feel more relaxed, but at the same

1286
04:43:55.400 --> 04:44:12.200
time be tuvenated. And now I'm gonna move to one side,

1287
04:44:13.279 --> 04:44:20.759
to your right side, from the bottom of your lips

1288
04:44:22.680 --> 04:44:28.799
to your pelvis. We're gonna message that area of your back.

1289
04:44:30.639 --> 04:44:33.880
I'll stretch over the other side and I will pull

1290
04:44:34.040 --> 04:44:40.479
the muscles gently and massage will push from one end

1291
04:44:41.000 --> 04:44:45.479
that side will way to my side to the middle

1292
04:44:45.520 --> 04:44:50.799
of the fact to where your spine is. Massaging that

1293
04:44:51.080 --> 04:44:55.759
side of your spine the opposite side to where I'm standing.

1294
04:44:58.119 --> 04:45:04.119
It's almost likely needn't break. There's a big area which

1295
04:45:04.240 --> 04:45:15.919
is firm, yet there lots there to message. Potentially one

1296
04:45:15.959 --> 04:45:20.680
of the most important places to actually have a message,

1297
04:45:22.319 --> 04:45:28.599
because you really feel it, really feel the release and

1298
04:45:28.759 --> 04:45:36.919
the pleasure of having your lower back massaged. It releases

1299
04:45:37.279 --> 04:45:45.560
so much from your body that's not useful, starting a

1300
04:45:45.759 --> 04:45:51.799
healthing process which will continue long after this recording is over.

1301
04:46:01.119 --> 04:46:04.919
The messaging this part of your body neily feels really

1302
04:46:05.040 --> 04:46:11.000
good for you. It's actually fun to do because it is,

1303
04:46:11.560 --> 04:46:16.560
as I said, like kneading bread. It's a part that

1304
04:46:16.639 --> 04:46:21.840
you can really get hold of and really massage deeply.

1305
04:46:24.119 --> 04:46:34.319
If that's your choice. They're not going to move over

1306
04:46:34.439 --> 04:46:36.720
to the other side of your body and do the

1307
04:46:36.880 --> 04:46:48.680
same with the opposite part of your lower back, kneading

1308
04:46:48.919 --> 04:46:57.479
and messaging from your side way to the middle of

1309
04:46:57.560 --> 04:47:11.360
your back where your spine is pressing and needing, firm

1310
04:47:11.520 --> 04:47:17.840
and gentle at the same time. It feels so releasing

1311
04:47:21.080 --> 04:47:31.520
a mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1312
04:47:37.319 --> 04:47:41.040
Plus there is that feeling from your stomach because it's

1313
04:47:41.119 --> 04:47:46.360
being stretched. Even though you're in your stomach now, you

1314
04:47:46.479 --> 04:47:51.360
can feel it being stretched because the whole area is connected.

1315
04:47:50.959 --> 04:47:51.680
To your stomach.

1316
04:48:00.479 --> 04:48:05.720
Never gonna move or move further up to your top

1317
04:48:05.799 --> 04:48:08.319
of your body. And we do the same.

1318
04:48:09.840 --> 04:48:15.560
This time, starting with upper back.

1319
04:48:16.080 --> 04:48:21.240
Put my hands forward over and massive massage in that

1320
04:48:21.560 --> 04:48:28.240
area up to your spine, from the side of your

1321
04:48:28.279 --> 04:48:33.520
body up to your spine to some of the message area,

1322
04:48:34.200 --> 04:48:40.919
the muscle tissue, whatever fatty tissue even will be possibly

1323
04:48:41.040 --> 04:48:45.720
from your chest because it's all connected. The chest in

1324
04:48:45.840 --> 04:48:52.360
the back connect together. I'm going to be massaging and

1325
04:48:52.560 --> 04:48:57.759
just pulling some of that skin from your side up

1326
04:48:59.400 --> 04:49:08.040
the mess wagin the area of your upper back all

1327
04:49:08.080 --> 04:49:14.680
the way into your spine, and then I'll move down

1328
04:49:14.759 --> 04:49:17.720
a bit and I'll continue with the middle of your back,

1329
04:49:17.919 --> 04:49:27.159
doing exactly the same thing. There's gentle as deep as

1330
04:49:27.279 --> 04:49:38.840
you ches. Now I'll move or the other side again

1331
04:49:38.959 --> 04:49:43.439
and do the exact same thing with the top of

1332
04:49:43.560 --> 04:49:53.400
your back on the other side, from pretty much underneath

1333
04:49:53.439 --> 04:50:07.040
your arm area really to your spine, and then continue

1334
04:50:07.119 --> 04:50:13.680
in that all the way down, including your lower your

1335
04:50:13.840 --> 04:50:30.279
the middle of your back. Now I can go to

1336
04:50:30.400 --> 04:50:37.040
your thighs, the backs of your thighs, and the sides

1337
04:50:37.119 --> 04:50:48.159
of your thighs, starting with your right leg. Massage the

1338
04:50:48.319 --> 04:50:57.279
back and the sides of your thighs gently and firmly.

1339
04:50:59.400 --> 04:51:03.080
There's a lot muscles there. It's an area that can

1340
04:51:03.159 --> 04:51:07.479
be very tense at times and maybe needs a little

1341
04:51:07.479 --> 04:51:10.959
bit more pressure than the rest of the body that's

1342
04:51:11.159 --> 04:51:21.279
up to you. You can gently stroke the back of

1343
04:51:21.439 --> 04:51:26.919
your legs where you know obviously your knee joints or

1344
04:51:27.040 --> 04:51:40.560
underneath your knee joint, very sensitive, gentle area, and working

1345
04:51:40.720 --> 04:51:48.159
down to your calf muscles. Massage in your calf muscles

1346
04:51:49.040 --> 04:51:57.639
thoroughly and deeply, if you choose, using both hands.

1347
04:52:01.759 --> 04:52:03.959
Fingers, digging deep.

1348
04:52:12.040 --> 04:52:17.439
To your ankles, to the back of your back of

1349
04:52:17.520 --> 04:52:31.919
your ankles, just generally message in that area, maybe left

1350
04:52:31.959 --> 04:52:46.080
in the leg and stretching a little bit. Moving to

1351
04:52:46.240 --> 04:53:05.000
the right foot massagey the bottom of your feet and

1352
04:53:05.159 --> 04:53:16.360
the size of your feet getly but firm enough so

1353
04:53:16.520 --> 04:53:24.159
they don'ticle. Just allow.

1354
04:53:26.319 --> 04:53:30.080
The pleasure that you get from heaving your feet message.

1355
04:53:32.360 --> 04:53:39.200
To just overtake you. As I continue to message your feet,

1356
04:53:41.639 --> 04:53:49.639
the bottoms of your feet, the side, your arches, your heel.

1357
04:53:52.040 --> 04:53:54.279
You can put a lot of pressure into your heel

1358
04:53:55.080 --> 04:54:00.119
and it feels amazing, Yet the arches need to be

1359
04:54:00.200 --> 04:54:11.880
a bit more gentle. Stretching your toes gently the message

1360
04:54:11.959 --> 04:54:18.000
in the bottoms of your toes with my fingers, each

1361
04:54:18.119 --> 04:54:31.759
one individually. Moving over to the left leg to do

1362
04:54:31.919 --> 04:54:40.680
exactly the same thing. Starting at the top of the thighs,

1363
04:54:42.880 --> 04:54:45.400
work in the back of the thighs and the sides,

1364
04:54:47.040 --> 04:54:57.439
massaging deeply and gently the whole area, working all the

1365
04:54:57.479 --> 04:55:10.639
way down. This is an area that maybe you could

1366
04:55:10.840 --> 04:55:19.840
like to spend more time relaxing and messaging. Perhaps, if

1367
04:55:19.880 --> 04:55:24.759
you wanted, I could make a future recording. Want spend

1368
04:55:24.840 --> 04:55:33.759
more time in one particular area. As she moved down

1369
04:55:36.680 --> 04:55:56.840
two calf muscles, massagy of calf muscles and gently moved

1370
04:55:57.000 --> 04:56:06.639
down you call into your feet massage backs of your feet,

1371
04:56:08.680 --> 04:56:17.840
bubbles of your feet, stretching your toes and massage in

1372
04:56:17.959 --> 04:56:26.240
each tone individually. That feeling of pleasure and release. The

1373
04:56:26.599 --> 04:56:34.240
experience when you're having your feet and massaged feels reating good.

1374
04:56:46.040 --> 04:56:53.240
Now if she turned over and your mind laying on

1375
04:56:53.319 --> 04:57:13.959
your back, he's gonna start again your nick area in

1376
04:57:14.080 --> 04:57:22.360
your shoulders, just to get back in touch with that area.

1377
04:57:29.439 --> 04:57:30.360
Lets you move up.

1378
04:57:38.200 --> 04:57:41.919
I can clean my hands, but a little afresh.

1379
04:57:42.759 --> 04:57:52.279
He's now gonna message your face dimply, starting off from

1380
04:57:52.360 --> 04:58:06.159
your forehead. Your eyes are closed. Just stretch your eyes

1381
04:58:06.360 --> 04:58:17.680
a little bit, pushing up with your eyebrows, just messaging

1382
04:58:17.840 --> 04:58:30.159
around your scalp. Me sarting down your cheeks, around your ears,

1383
04:58:33.279 --> 04:58:46.479
into your chores, gently the sides of your neck chin

1384
04:58:57.840 --> 04:59:05.479
and just move it down your neck down to your chest,

1385
04:59:09.279 --> 04:59:13.319
starting to put message in the very top of your chest.

1386
04:59:17.360 --> 04:59:31.080
The collar bone is either side of the collarbone. They

1387
04:59:31.279 --> 04:59:43.759
just messide in the hall of the chest. Move the

1388
04:59:43.919 --> 04:59:57.479
chest around, because it's quite a large area. You can

1389
04:59:57.639 --> 05:00:05.639
move from one side to the next. Moving my hands

1390
05:00:08.319 --> 05:00:18.759
underneath you pretty much your arms on stretching up, stretching

1391
05:00:18.880 --> 05:00:21.279
some of the muscles of your back in the process.

1392
05:00:26.560 --> 05:00:29.439
Moving up. Have your chest.

1393
05:00:33.759 --> 05:00:35.240
And then moving down again.

1394
05:00:47.959 --> 05:00:53.439
Then allow my hands they're just massage gently and slide

1395
05:00:53.759 --> 05:00:59.560
down towards your stomach, starting in the middle of my

1396
05:00:59.720 --> 05:01:09.319
rust and then gradually in my head's moving apart and

1397
05:01:09.680 --> 05:01:19.639
massaging and sliding at the same time, moving down to

1398
05:01:19.840 --> 05:01:35.520
just below your red cage, moving down, then massaging up again,

1399
05:01:38.319 --> 05:01:46.200
giving your chest all the attention when it needs to

1400
05:01:46.400 --> 05:01:58.599
feel completely relaxed, remembering that also you're going to be

1401
05:01:58.720 --> 05:02:04.759
focusing on your sides as well, an area that really

1402
05:02:05.040 --> 05:02:12.639
doesn't get much attention, that feels really good when it's massaged.

1403
05:02:17.520 --> 05:02:21.520
Just stroking my hands down the sides of your body,

1404
05:02:25.319 --> 05:02:28.720
just below your arms, all the way down to your hips.

1405
05:02:38.400 --> 05:02:44.400
Now move into your stomach area. You can stand on

1406
05:02:44.479 --> 05:02:47.040
one side of you like I did when I did

1407
05:02:47.119 --> 05:02:53.639
your lower back. When you do a similar process, just

1408
05:02:53.840 --> 05:03:08.639
stretching the muscles from your side gently massaging from one

1409
05:03:08.799 --> 05:03:17.360
side to the next. Move in the whole area from

1410
05:03:17.400 --> 05:03:21.279
blow your ribs all the way down to blow your

1411
05:03:21.319 --> 05:03:31.240
belly button, and then move around to the outside of

1412
05:03:31.319 --> 05:03:49.880
you and repeat that process of relaxing deeply, calmly. You

1413
05:03:50.080 --> 05:03:57.560
feel loose, you feel free. There's something about having your

1414
05:03:57.639 --> 05:04:05.880
stomach massage that's different from any other parts, because we

1415
05:04:06.080 --> 05:04:10.439
do have a tendency fold in a different kind of

1416
05:04:10.720 --> 05:04:14.919
stress in your stomach that we may not be aware of.

1417
05:04:20.799 --> 05:04:26.560
There's an old message your stomach in front of your stomach,

1418
05:04:28.479 --> 05:04:39.720
making circles around your belly bottom thing going the other

1419
05:04:39.799 --> 05:04:52.080
way around the gentleness and of freedom that comes from

1420
05:04:52.279 --> 05:05:03.680
feeling how you're feeling. So now move down the tops

1421
05:05:03.759 --> 05:05:10.680
of your thighs, muscles, massage in them. I can do

1422
05:05:10.880 --> 05:05:16.560
this to your legs at the same time, pressing down,

1423
05:05:19.439 --> 05:05:25.560
massaging deeply those muscles in your thighs, the front of

1424
05:05:25.639 --> 05:05:36.560
your thighs, and moving down to your knees gently massage

1425
05:05:36.599 --> 05:05:48.000
in your knees, Sliding down your shins, pressure on either

1426
05:05:48.159 --> 05:06:00.360
side of your shin gently, softly but firmly, moving out

1427
05:06:00.880 --> 05:06:15.759
your ankles, stroking the tops of your feet, and then

1428
05:06:15.919 --> 05:06:22.520
with each foot in each hand, just gently messaging the

1429
05:06:22.639 --> 05:06:30.720
whole of the foot, the top, the bottom, your heel,

1430
05:06:31.240 --> 05:06:39.000
your ankle, your toes, massage in every part of your feet.

1431
05:06:43.840 --> 05:06:48.880
It feels so good to still let go the joy

1432
05:06:49.279 --> 05:07:13.599
the process, enjoy so deeply relaxed, so much comfort and

1433
05:07:14.560 --> 05:07:20.520
so many feelings that can't just from touching your skin,

1434
05:07:31.240 --> 05:07:37.880
and you can just lie there as long as you choose,

1435
05:07:41.880 --> 05:07:50.680
enjoying the feeling of deep comfort being massaged.

1436
05:07:53.319 --> 05:07:53.720
But me.

1437
05:08:00.840 --> 05:08:26.680
Enjoy the depay. And all we're gonna do is blow

1438
05:08:26.720 --> 05:08:43.240
out some candles. In your mind, there're gonna be a

1439
05:08:43.439 --> 05:08:56.279
hundred candles, and you're going to blow each one out individually,

1440
05:08:58.080 --> 05:09:05.720
one by one, starting at one hundred. As I count

1441
05:09:05.840 --> 05:09:18.119
down my way down to one, at least time I

1442
05:09:18.400 --> 05:09:27.479
say the number, you can imagine that candle in front

1443
05:09:27.560 --> 05:09:38.560
of you, and I'd like you to actually physically gently

1444
05:09:38.680 --> 05:09:54.799
blow a candle out, just it's not big blows, just

1445
05:09:54.919 --> 05:10:08.959
a gentle, and that candle will extinguish. And then I'll

1446
05:10:09.040 --> 05:10:16.639
say the next number we moved down, then you just

1447
05:10:20.439 --> 05:10:29.439
put that one out as well. And as we move

1448
05:10:29.880 --> 05:10:40.840
down the numbers, you'll find yourself feeding more and more relaxed.

1449
05:10:43.880 --> 05:10:49.880
If you need to sleep, you'll also find yourself becoming

1450
05:10:51.639 --> 05:10:55.439
incredibly tired and sleepy.

1451
05:10:59.279 --> 05:11:00.240
In fact, you me.

1452
05:11:01.959 --> 05:11:11.080
Struggle to blow out all one hundred of these candles.

1453
05:11:17.880 --> 05:11:35.479
And as you feel more and more deeply relaxed, more

1454
05:11:36.200 --> 05:11:55.840
more deeply tied, then the fur you go down, the

1455
05:11:56.040 --> 05:12:09.880
more your mind starts to drift. You may find that

1456
05:12:10.080 --> 05:12:24.680
you stop listening to me after a while, And even

1457
05:12:24.799 --> 05:12:33.720
though that may be background sounds where you are, you'll

1458
05:12:33.759 --> 05:12:45.200
be aware of those sounds at the moment you may

1459
05:12:48.639 --> 05:13:03.439
start to just u even notice them at all, because

1460
05:13:03.560 --> 05:13:17.119
they're unimportant where I am. Look at the sounds of

1461
05:13:17.279 --> 05:13:24.200
the birds. There's a horrist, the pigeon likes to say

1462
05:13:24.279 --> 05:13:30.560
hello sometimes, and there's the old play that goes by,

1463
05:13:33.599 --> 05:13:48.840
maybe traffic trains in the distance. That sea is important,

1464
05:13:51.159 --> 05:14:13.959
whatsoever A candles you blow out? Less important? Anything is candles, nouns,

1465
05:14:18.080 --> 05:14:39.400
The firth seemed to move away, sounds, general date, days,

1466
05:14:39.840 --> 05:14:49.560
stuff seems to just away on its own.

1467
05:14:54.799 --> 05:14:56.240
She feel.

1468
05:14:59.200 --> 05:14:59.560
Calm.

1469
05:15:03.479 --> 05:15:21.680
I have a candle you blow out? Did the next number?

1470
05:15:24.479 --> 05:15:24.639
Did?

1471
05:15:24.680 --> 05:15:36.080
He may say, Then you put that candle out to

1472
05:15:44.319 --> 05:16:07.599
so easy, so simple. You get a start by introducing

1473
05:16:07.799 --> 05:16:08.919
the first.

1474
05:16:10.200 --> 05:16:26.400
Candle, some hundred, first candles, one hundred.

1475
05:16:31.319 --> 05:16:46.720
When you blow that candle out, you'll find immediately a light.

1476
05:16:48.599 --> 05:16:49.040
Change.

1477
05:16:53.080 --> 05:17:32.759
Now that's one as real sense, positivity, crying within, relaxationdow, sleepiness, expanding, starting.

1478
05:17:39.200 --> 05:17:45.080
One hundred, All my cap now.

1479
05:18:00.080 --> 05:19:27.439
Nineteen nine, canned ninety eight, can ninety seven, I yes

1480
05:20:01.319 --> 05:20:24.360
nine five Night four.

1481
05:20:55.360 --> 05:20:58.279
Ninety three.

1482
05:22:16.680 --> 05:25:43.360
And nine eight nine, eight eight eight eight, nighty five

1483
05:27:00.840 --> 05:31:07.840
eight its, can do seventy eight, seventy seven, can seventy six, candle,

1484
05:31:11.560 --> 05:32:13.080
seventy five, candle, seventy four, candle seventy three, seventy.

1485
05:32:31.200 --> 05:33:48.279
Seventy one, seventy one, seventeen, sixty nine, cap.

1486
05:33:52.479 --> 05:34:36.240
Sixty eight, count sixty seven, candy sixty five, county.

1487
05:34:41.360 --> 05:35:28.040
Sixty four, candle, sixty four, candles sixty.

1488
05:35:28.279 --> 05:37:50.639
Thirty, candle sixty sixty sixty fifty nine, fifty eight, fifty seven,

1489
05:38:16.560 --> 05:38:47.400
fifty six, canto.

1490
05:38:50.360 --> 05:39:41.919
Fifty five, candle fifty four, fifty.

1491
05:39:43.119 --> 05:41:04.400
Three, fifty fifty cant.

1492
05:41:07.520 --> 05:42:12.479
Fifteen fifty.

1493
05:42:39.919 --> 05:42:41.639
Four nine.

1494
05:43:16.639 --> 05:49:06.319
Fourty eight fours, can five four, such eight, cantle, thirty seven,

1495
05:49:45.439 --> 05:54:51.040
cattle thirty five, h thirty three s T nine eight,

1496
05:55:47.439 --> 06:00:42.520
wait seven twenty six, wait five trips it w wait

1497
06:01:20.360 --> 06:03:34.680
six served six stay.

1498
06:05:04.400 --> 06:13:10.479
Shhhhhhhhhhhh.

1499
06:10:10.360 --> 06:15:07.240
Shhh Or.

1500
06:15:13.040 --> 06:15:20.240
Let go of all of those thoughts, worries, concerns about

1501
06:15:20.319 --> 06:15:26.880
the past, thoughts about the future, and even things you've

1502
06:15:26.880 --> 06:15:34.639
been thinking about today. Just let it all go because

1503
06:15:34.720 --> 06:15:35.119
none of it.

1504
06:15:35.279 --> 06:15:49.560
Is useful in this moment. This is your opportunity to

1505
06:15:49.919 --> 06:15:51.279
just focus.

1506
06:15:56.080 --> 06:16:04.880
On feeling relaxed, allowing yourself to get in touch with

1507
06:16:05.040 --> 06:16:15.159
that natural since of peace that we all have within us.

1508
06:16:17.520 --> 06:16:23.000
It's available for everyone. It just sometimes takes a little

1509
06:16:23.000 --> 06:16:29.319
bit of effort to set up the right time and

1510
06:16:29.520 --> 06:16:36.840
place in order for you to just let go. Because

1511
06:16:36.880 --> 06:16:44.799
when you do decide to let go and relax, that's

1512
06:16:44.919 --> 06:16:52.880
what your body starts to do because you've chosen, You've

1513
06:16:53.159 --> 06:17:00.439
chosen to just allow your body to unwind and mind

1514
06:17:01.080 --> 06:17:09.000
starts to slow down. And it's a nice feeling. It's

1515
06:17:09.040 --> 06:17:13.200
a nice feeling at the beginning, just to know that

1516
06:17:13.360 --> 06:17:24.159
you have chosen to decide to relax deeply. Because you've

1517
06:17:24.279 --> 06:17:32.799
made that decision, your body will just follow suit. Because

1518
06:17:32.840 --> 06:17:37.479
sometimes all the muscles in your body need is just

1519
06:17:37.840 --> 06:17:47.040
permission from you to relax because so often we're busy,

1520
06:17:47.319 --> 06:17:51.520
we're going from here to there, we're walking around and

1521
06:17:51.599 --> 06:17:58.959
we're doing stuff, and the body doesn't have any time

1522
06:17:59.360 --> 06:18:08.040
space to really relax deeply. So it kind of waits

1523
06:18:08.200 --> 06:18:13.279
for you to lead the way, waits for your permission.

1524
06:18:17.599 --> 06:18:24.119
And when you do give your permission, when you give

1525
06:18:24.159 --> 06:18:30.439
the say so, when you say okay, it's time for

1526
06:18:30.560 --> 06:18:40.560
your body to let go completely relax totally, your body

1527
06:18:40.759 --> 06:18:50.880
just follows. So like a breath of relief are relax

1528
06:18:54.479 --> 06:18:58.360
that feeling at the end of the day of very

1529
06:18:58.520 --> 06:19:03.639
physical day experience in the past, when you get home

1530
06:19:03.799 --> 06:19:07.360
and you just sit down in a chair, maybe you

1531
06:19:07.560 --> 06:19:11.799
kick your shoes off, and our arm feels so nice.

1532
06:19:13.840 --> 06:19:17.880
Know that you don't have to get up again for

1533
06:19:17.919 --> 06:19:21.119
a little while at least, and if you choose, you

1534
06:19:21.200 --> 06:19:30.360
can just sit there for maybe an hour to feels blissen.

1535
06:19:34.599 --> 06:19:39.279
And just by sitting down like that, your body knows

1536
06:19:39.880 --> 06:19:44.840
that it's time to relax. Your body has been given

1537
06:19:44.919 --> 06:19:51.840
permission from you. Because it's a mindset in your mind.

1538
06:19:55.200 --> 06:19:56.520
You're prepared.

1539
06:19:58.479 --> 06:20:07.799
To let go of everything and just completely allow all

1540
06:20:08.279 --> 06:20:17.080
the stress of your body to evaporate. Any tensions can

1541
06:20:17.319 --> 06:20:36.200
just gradually vanish. It's almost like magic, really, because that

1542
06:20:36.759 --> 06:20:43.639
sense of relaxation in your body, it's a very natural state.

1543
06:20:45.520 --> 06:20:50.159
It's not something unusual. It may feel unusual when you

1544
06:20:50.279 --> 06:20:55.279
first start to relax. You if you have really spent

1545
06:20:55.360 --> 06:20:59.479
a lot of time focusing and giving yourself this space

1546
06:20:59.639 --> 06:21:05.200
to let go completely and relax, they seem most stalien,

1547
06:21:07.080 --> 06:21:12.959
but it isn't. It's actually the most natural thing in

1548
06:21:13.040 --> 06:21:23.720
the world to let go completely, to relax totally most

1549
06:21:24.119 --> 06:21:35.000
natural thing in the world to allow yourself to feel

1550
06:21:36.520 --> 06:21:43.119
really calm in your mind. And it is almost like

1551
06:21:43.279 --> 06:21:53.240
a literal unwinding. It slightly press a button and all

1552
06:21:53.479 --> 06:22:00.360
attention just releases. It's like a wheel, like a cog,

1553
06:22:01.279 --> 06:22:04.520
like the inside of the clock. Just don't winding. And

1554
06:22:04.639 --> 06:22:08.639
he watched, I could see that the little wind up

1555
06:22:09.639 --> 06:22:14.799
not that's used, just going the opposite way. The energy

1556
06:22:14.919 --> 06:22:21.240
used to wind it up, and the energy that frometic

1557
06:22:22.439 --> 06:22:32.479
stress for energy gradually winding down, losing its power, losing

1558
06:22:32.599 --> 06:22:33.400
its strength.

1559
06:22:35.919 --> 06:22:36.799
There's a sense of.

1560
06:22:36.959 --> 06:22:48.880
Relaxation becomes stronger and deeper, and you may find the

1561
06:22:49.560 --> 06:23:02.919
relaxed you feel, you mind starts to wander, maybe seem

1562
06:23:03.040 --> 06:23:07.319
to stop listening to me for a while, your mind

1563
06:23:07.479 --> 06:23:13.279
goes somewhere else and you realize you're listening to me again,

1564
06:23:15.959 --> 06:23:19.200
and that was just your mind to drifted to sleep,

1565
06:23:22.400 --> 06:23:32.599
which is quite natural because sometimes when we're stressed tense,

1566
06:23:33.919 --> 06:23:37.759
when when I actually be aware of what we need,

1567
06:23:38.880 --> 06:23:47.720
when we physically emotionally need in this moment. But when

1568
06:23:47.880 --> 06:23:55.799
you allow your body and mind to relax completely, you

1569
06:23:55.959 --> 06:24:05.400
let go all thoughts and worries, ideas all and go

1570
06:24:06.479 --> 06:24:17.400
allow them to drop into floor. You start to get

1571
06:24:17.479 --> 06:24:28.840
in touch with the feelings of such relaxation. Feelings so

1572
06:24:29.200 --> 06:24:37.000
nice to be in touch with the calmness. How the

1573
06:24:37.080 --> 06:24:50.119
different body parts a day become looser and looser. Believe

1574
06:24:50.240 --> 06:24:52.880
in your breath and scenes.

1575
06:24:54.159 --> 06:24:59.319
Easier and more natural, effortless.

1576
06:25:01.959 --> 06:25:02.840
As they cool.

1577
06:25:03.119 --> 06:25:08.119
It s through your mouth or nose, into your nuns,

1578
06:25:10.840 --> 06:25:19.240
breathing in comforts and relaxation, and then just breathing out

1579
06:25:19.439 --> 06:25:28.319
any excess remain intentional stress from every part of your

1580
06:25:28.400 --> 06:25:36.840
body and mind. As you start to focus on your mind,

1581
06:25:38.599 --> 06:25:47.520
maybe you notice that things come to a standstill, maybe

1582
06:25:47.959 --> 06:25:56.520
just much much lower than before, because your mind is

1583
06:25:56.680 --> 06:26:07.759
not really needed when listening to my voice, chet your

1584
06:26:07.919 --> 06:26:16.720
mind to relax just as deep as your body. That's

1585
06:26:16.880 --> 06:26:30.080
sichronicity between the relaxation of your body relaxation of your mind.

1586
06:26:32.479 --> 06:26:47.639
Let you know, feeling completely calm, leaves relaxed is a

1587
06:26:47.959 --> 06:27:07.959
great experience. He as so many positive benefits for your body, mind,

1588
06:27:08.400 --> 06:27:15.520
and your life. To be able to delect over everything

1589
06:27:17.200 --> 06:27:25.880
and to relax completely in all parts of ever body

1590
06:27:27.240 --> 06:27:45.919
and mind. Even your bodys ariused, your muscle surrised, even

1591
06:27:46.279 --> 06:27:47.439
the skin.

1592
06:27:47.799 --> 06:27:49.919
That covers your body.

1593
06:27:52.520 --> 06:28:16.680
Is relaxed. Every you have also deepay rased and your

1594
06:28:16.880 --> 06:28:36.080
brain restarts the feel the benefits this hea relaxation. Let's

1595
06:28:36.279 --> 06:28:43.040
your focus the side of your scalp where your brain is.

1596
06:28:44.919 --> 06:28:52.639
You can start to realize and mactice the benefits of

1597
06:28:52.880 --> 06:29:08.680
your brain relaxing. Depay initial brain continuous to res since

1598
06:29:09.119 --> 06:29:20.599
those messages to the rest of body dind to re

1599
06:29:21.639 --> 06:29:48.159
works depay, relaxiy more complainely, letting go any remaining thoughts

1600
06:29:50.040 --> 06:29:57.400
of your sens just to drop onto the floor.

1601
06:29:59.240 --> 06:30:02.479
Because they not necessary.

1602
06:30:02.959 --> 06:30:14.799
In this moment, this moment of deep reaxation and calmness,

1603
06:30:17.159 --> 06:30:45.200
feeling brain with deep concentrated calming, relaxing every point to

1604
06:30:45.360 --> 06:30:46.159
your brain.

1605
06:30:50.360 --> 06:30:54.119
Feeling so.

1606
06:30:57.319 --> 06:31:14.759
Uncomfortable, so relaxed, and be so your brain feels sunlight.

1607
06:31:17.080 --> 06:31:28.479
That's so healthy. That sense of deep deep comfort really

1608
06:31:29.479 --> 06:31:42.240
does allow you to enjoy those ever increase in sensations

1609
06:31:42.560 --> 06:31:56.959
of comfort that is spreading throughout your body, relaxing, beach

1610
06:31:58.520 --> 06:32:19.799
at every side your body deeper, deeper, much deeper than before.

1611
06:32:23.479 --> 06:32:39.119
Much condiment spreading through your body. Mind be.

1612
06:32:40.880 --> 06:32:48.080
So peace so calm, so.

1613
06:32:53.720 --> 06:33:12.919
Peaceful, repot your body, let you go everything and everything

1614
06:33:16.639 --> 06:33:37.880
so peaceful, call so relax every second the passes. Do

1615
06:33:38.000 --> 06:33:38.919
you feel.

1616
06:33:41.000 --> 06:33:52.560
D d PA, blas, d PA.

1617
06:33:54.840 --> 06:34:21.200
And gles come such be fa so very piece you

1618
06:34:21.560 --> 06:34:36.040
head bilt your ties such piece and comfort groin all

1619
06:34:36.119 --> 06:34:49.479
the time. Such peace and comfort spread through your body.

1620
06:34:49.880 --> 06:34:50.880
You mind.

1621
06:34:53.119 --> 06:35:11.360
Deeper deepert such count spreading and sinking deeper into a remus.

1622
06:35:11.880 --> 06:35:37.200
Your body side amazing, so relaxed, sur pace, surls.

1623
06:35:40.319 --> 06:35:40.720
Pace.

1624
06:35:44.360 --> 06:36:01.040
Let's it everything the body scan. Focusing on firstly how

1625
06:36:01.159 --> 06:36:06.479
you feel in your body, not trying to change how

1626
06:36:06.520 --> 06:36:12.319
you feel, not trying to relax, not trying to move

1627
06:36:12.400 --> 06:36:19.279
away from any discomfort or stress or tension. Just accepting,

1628
06:36:20.799 --> 06:36:25.919
observing and accepting how you feel in the different parts

1629
06:36:26.000 --> 06:36:32.680
of your body. Just allowing yourself to be exactly as

1630
06:36:32.759 --> 06:36:44.200
you are. To notice, to get in touch with how

1631
06:36:44.319 --> 06:36:54.560
you actually feel in this moment of Start off by

1632
06:36:54.720 --> 06:37:03.479
focusing on your hands. Just be aware of your hands.

1633
06:37:09.200 --> 06:37:13.639
Like you to move your hands around, just maybe move

1634
06:37:13.720 --> 06:37:19.279
your fingers a little bit. I've been in closer your

1635
06:37:19.400 --> 06:37:26.880
hands very gently, just so thing you can get in

1636
06:37:27.119 --> 06:37:39.279
touch with how your hands and your fingers fell, very

1637
06:37:40.400 --> 06:37:58.360
very slow movements. Focusing now on your feet, if you

1638
06:37:58.520 --> 06:38:02.799
can just do kind of an equivalent with your feet

1639
06:38:04.159 --> 06:38:10.720
you've just done with your heads. Maybe turn in your ankles,

1640
06:38:12.799 --> 06:38:24.959
moving your feet around, moving your toes gently, only very gently,

1641
06:38:25.560 --> 06:38:37.159
very slowly, noticing the hell your feet fell in this moment.

1642
06:38:44.119 --> 06:38:50.200
Focusing now on your eyes, I'd like you to just

1643
06:38:51.880 --> 06:38:57.680
focus on your eyelids. Maybe you can open and close

1644
06:38:57.759 --> 06:39:01.840
your eyes a couple of times. Do you really get

1645
06:39:01.919 --> 06:39:05.720
in touch with how you feel when you do close

1646
06:39:05.799 --> 06:39:13.840
your eyes? The muscle changes in your eyes when you

1647
06:39:13.959 --> 06:39:22.439
do close them. Maybe you're raising your eyebrows. It stretches

1648
06:39:22.759 --> 06:39:33.599
the tops of your eyes, perhaps squinting your eyes, scrunching

1649
06:39:33.720 --> 06:39:38.279
up your eyes just so you can hear it. Get

1650
06:39:38.400 --> 06:39:48.880
in touch with all aspects of how your eyes feel

1651
06:39:51.639 --> 06:40:07.880
right now. Now focusing on your thighs then, even as

1652
06:40:07.919 --> 06:40:16.279
you to gently tense your thighs, just very very gently.

1653
06:40:18.200 --> 06:40:22.759
Just enough, see you can become.

1654
06:40:23.880 --> 06:40:34.959
More attuned to the physical sensation of your upper legs,

1655
06:40:37.200 --> 06:40:40.439
the front of your thighs, and the banks of your thighs,

1656
06:40:44.919 --> 06:41:04.319
noticing and absurding how your thighs feel right now. Moving

1657
06:41:04.560 --> 06:41:12.959
your focus to the back of your neck, just noticing

1658
06:41:13.159 --> 06:41:19.479
the back of your neck the muscles, of course, they

1659
06:41:19.720 --> 06:41:24.200
lead to the side of your neck. They also lead

1660
06:41:24.560 --> 06:41:29.639
to the top of your back, which leads to your shoulders.

1661
06:41:31.279 --> 06:41:34.919
So as your focus on the back of your neck,

1662
06:41:36.919 --> 06:41:43.360
maybe you can move your head gently upwards as if

1663
06:41:43.360 --> 06:41:50.799
you're looking up. Maybe moving your head down as if

1664
06:41:50.840 --> 06:41:57.799
you're looking down, perhaps moving your head side to side,

1665
06:41:58.919 --> 06:42:12.360
right to left, by very slowly, very gently. I'm not

1666
06:42:12.560 --> 06:42:21.200
trying to force anything. It has to be very very gentle,

1667
06:42:24.240 --> 06:42:35.720
just so you can be in touch with the feelings,

1668
06:42:37.520 --> 06:42:46.040
with the sensations of physical sensations of how back of

1669
06:42:46.159 --> 06:42:59.080
your neck fields right now, as we.

1670
06:43:01.040 --> 06:43:02.639
Now focus.

1671
06:43:04.959 --> 06:43:10.159
On the tops of your arms, the parts where your

1672
06:43:10.319 --> 06:43:15.439
biceps and dry steps between your elbow and your shoulders.

1673
06:43:19.240 --> 06:43:24.119
To focus on those parts, the tops of your arms,

1674
06:43:26.319 --> 06:43:33.880
you may like to just tense them, but very very

1675
06:43:34.080 --> 06:43:43.639
chickly and slowly see you know, straining or putting any

1676
06:43:44.919 --> 06:43:49.840
pressure whatsoever on your arms.

1677
06:43:52.560 --> 06:44:00.319
It's just slowly can gain more of a set of.

1678
06:44:02.119 --> 06:44:14.080
How you're about aunts I feeling in this moment, just

1679
06:44:14.439 --> 06:44:26.959
noticing as you gently, very gently and slowly tighten the

1680
06:44:27.159 --> 06:44:38.119
muscles and they're gonna go. Notice how tops of your

1681
06:44:38.200 --> 06:44:57.479
ants feel right now, as now focus on your stomach,

1682
06:45:00.319 --> 06:45:04.639
the area the lower abdomen area below your belly, but

1683
06:45:07.319 --> 06:45:14.560
moving all the way down to your hips, just above

1684
06:45:14.680 --> 06:45:27.880
your grid. Maybe you're able to tense these muscles in

1685
06:45:28.040 --> 06:45:43.799
that area very very gently and slowly. If that's a

1686
06:45:43.919 --> 06:45:51.319
difficult thing to do, maybe you can just move your body,

1687
06:45:53.959 --> 06:45:58.919
pushing your stomach up, maybe move a little bit to

1688
06:45:59.040 --> 06:46:09.119
the side these new hips, just so get in chain

1689
06:46:11.360 --> 06:46:15.319
hell your lower auto an area.

1690
06:46:18.759 --> 06:46:20.799
Is feeling.

1691
06:46:23.159 --> 06:46:34.240
In this moment. I just want to say the physical

1692
06:46:36.080 --> 06:46:59.360
sasations with your lower abdomen, as your attention to your

1693
06:46:59.520 --> 06:47:10.520
mouth to see in your lips, then inside your mouth,

1694
06:47:12.799 --> 06:47:27.880
your teeth, your guns, your tongue, just not to sin.

1695
06:47:29.599 --> 06:47:32.880
Have your tongue and your mouth feels.

1696
06:47:35.599 --> 06:47:35.639
It.

1697
06:47:35.759 --> 06:47:44.720
May help by moving your tongue around your mouth, moving

1698
06:47:44.799 --> 06:47:52.200
it to your left, maybe pressing it gently against the

1699
06:47:52.479 --> 06:47:58.639
side of your mouth, and then to the right, gently

1700
06:47:59.159 --> 06:48:06.040
to the side in your mouth, perhaps pressing up against the.

1701
06:48:07.319 --> 06:48:12.040
Top of your mouth and let down gently.

1702
06:48:13.560 --> 06:48:21.439
Against the bottom of your mouth, always very slowly.

1703
06:48:24.319 --> 06:48:25.639
And a very.

1704
06:48:28.000 --> 06:48:29.279
Very gentle.

1705
06:48:33.759 --> 06:48:49.560
So that you can be aware how you feel in

1706
06:48:49.639 --> 06:49:11.200
your mouth area. Now you have to focus on your wrists,

1707
06:49:21.799 --> 06:49:28.919
and I'll ask you to maybe just writing your wrists

1708
06:49:30.959 --> 06:49:41.799
with your hands in a circular passion, very shackly and slowly,

1709
06:49:46.400 --> 06:50:12.560
so feel sensations that are currently its experience, your rists

1710
06:50:16.599 --> 06:50:26.720
perhapsolute in your ans up and down the game, very

1711
06:50:29.319 --> 06:51:15.360
very check lay slightly checks sly, start to observe a

1712
06:51:15.479 --> 06:51:31.959
lower back there bare paths just above your hips where

1713
06:51:32.000 --> 06:51:44.599
your cosix are, the whole area which also really does

1714
06:51:44.759 --> 06:51:51.880
include the signs of your body because those muscles aren't

1715
06:51:52.159 --> 06:52:04.119
very much connected. There's those muscles also move into your hyperia,

1716
06:52:05.080 --> 06:52:20.799
connecting into your buttocks side of your apps. And if

1717
06:52:20.880 --> 06:52:30.279
you're physically able to do so, maybe it can very

1718
06:52:30.639 --> 06:52:45.840
gently just move your body eviss slightly, very slowly some

1719
06:52:46.279 --> 06:53:03.759
side to side, just enough, yeah, to gauge how you

1720
06:53:04.080 --> 06:53:26.240
feel your law back perhapstely my heads gently up and down.

1721
06:53:29.799 --> 06:53:37.040
Gently and slightly in order side.

1722
06:53:40.799 --> 06:53:50.720
The touch with the physical sensations of your law back.

1723
06:54:07.799 --> 06:54:23.680
As we know, your attention to your jaw, the area

1724
06:54:24.040 --> 06:54:29.240
for your chin all the way up to the area

1725
06:54:29.360 --> 06:54:46.080
your ears are, all of your jaw. You just.

1726
06:54:48.319 --> 06:54:50.040
It's okay to do same.

1727
06:54:51.720 --> 06:55:01.439
Gently open your mouth, no wide that stretch just.

1728
06:55:01.840 --> 06:55:04.240
Fairy chackly.

1729
06:55:07.000 --> 06:55:32.400
Slurly, my really new moning glice you mout jackly. It's sorry, sorry,

1730
06:55:32.479 --> 06:56:16.680
you can head touch how your Joe feels now to

1731
06:56:16.840 --> 06:56:35.040
sit down, chest area, I need to do anything. Want

1732
06:56:35.159 --> 06:56:41.919
to move your chest because it moves every time you pray.

1733
06:56:47.319 --> 06:56:59.119
It moves very gently and sperly, automatically.

1734
06:57:00.159 --> 06:57:01.119
Each scrap.

1735
06:57:01.919 --> 06:58:05.439
Tame focus on chests, your focus to your forums. John elbows.

1736
06:58:11.400 --> 06:58:23.799
Maybe you're able to very chickly and slowly dance the

1737
06:58:24.040 --> 06:58:32.080
muscles in your forearms, and when you do that, you

1738
06:58:32.279 --> 06:58:55.599
can film your out words as well, very gently and slowly.

1739
06:59:04.080 --> 06:59:52.520
Jack came softly, save fours and talpones. Focus the rest

1740
06:59:52.639 --> 07:00:06.400
of the bank upper back and the middle the middle

1741
07:00:07.040 --> 07:00:29.520
band again this spart of your body. Wives also every

1742
07:00:29.959 --> 07:00:49.680
time brain when no notice, usually by should serve your

1743
07:00:49.840 --> 07:00:58.639
other bank in the middle of your bank can really fail.

1744
07:01:02.799 --> 07:02:11.159
Chant focus into but acts cry that muscles Thus buyers.

1745
07:02:13.200 --> 07:02:50.080
In the mid section despite sun how no hates feel

1746
07:03:01.400 --> 07:03:07.319
cheek and chet lay.

1747
07:03:10.360 --> 07:03:11.400
My hands.

1748
07:03:16.000 --> 07:03:21.959
My b side the sign and gently hind.

1749
07:03:24.520 --> 07:04:25.319
S chanly so's everything starts to slow down, including the

1750
07:04:25.919 --> 07:04:34.639
thoughts in your mind and your mind itself just starts

1751
07:04:35.080 --> 07:04:40.439
to gradually. It doesn't have to be instant, but just

1752
07:04:41.319 --> 07:04:50.560
gradually starting too. It's almost like time is storing chin

1753
07:04:54.479 --> 07:05:00.439
it's a slower pace to maybe what you'll used to

1754
07:05:02.759 --> 07:05:10.720
in your day to day life. It's a slower movement

1755
07:05:13.840 --> 07:05:36.439
of energy, very small movements which make up the larger movements,

1756
07:05:38.040 --> 07:05:44.479
which is always the case. Now, when you move your hand,

1757
07:05:46.080 --> 07:05:48.880
it might seem like it's one movement, but it's lots

1758
07:05:48.959 --> 07:05:56.840
of minute different muscles moving in accordance with each other.

1759
07:05:57.200 --> 07:06:09.200
And what happens in this space that we're sharing is.

1760
07:06:14.479 --> 07:06:15.599
We move from.

1761
07:06:18.279 --> 07:06:20.919
That big.

1762
07:06:25.360 --> 07:06:42.439
Movement into those smaller movements. Starting to focus on how

1763
07:06:42.520 --> 07:06:49.799
your body feels, not just as a whole, not just oh,

1764
07:06:49.840 --> 07:06:54.400
i'm feeling this way. I'm feeling stressed or tense, or

1765
07:06:54.880 --> 07:07:00.439
I'm feeling relaxed and calm. I'm feeling this way, feeling

1766
07:07:00.560 --> 07:07:11.720
that way. Starting to notice that your body begins to

1767
07:07:11.880 --> 07:07:28.799
present to you small feelings around your body, small physical

1768
07:07:29.119 --> 07:07:48.080
sensations in your legs, whether pleasurable or not. Maybe resisting

1769
07:07:48.200 --> 07:07:56.439
the temptation to label them or to judge them, those feelings,

1770
07:07:58.680 --> 07:08:03.240
just thinking them, thinking about them. It's just being neutral,

1771
07:08:05.840 --> 07:08:21.520
just feelings, not being particularly concerned, just noticing what your

1772
07:08:21.599 --> 07:08:38.119
body is telling you. Feelings in your arms instead of

1773
07:08:38.279 --> 07:08:47.439
feeling the whole of the arm, maybe notice those individual feelings,

1774
07:08:48.959 --> 07:09:01.240
all those different muscles and the skin of your arms,

1775
07:09:01.479 --> 07:09:06.240
that all the internal parts of your arms, the veins,

1776
07:09:16.400 --> 07:09:25.560
the bones, just being aware of maybe your elbow on

1777
07:09:25.680 --> 07:09:34.000
your right arm has a certain feeling. Maybe your left

1778
07:09:34.119 --> 07:09:59.639
wrist also has its own individual physical sensation. What about your.

1779
07:09:59.639 --> 07:10:13.159
Four arm when you're right arm, you're right for arm, there.

1780
07:10:13.159 --> 07:10:19.400
May not be any particular feeling that you could even

1781
07:10:21.119 --> 07:10:28.200
give a name to, may not feel like anything other

1782
07:10:28.319 --> 07:10:38.799
than just a feeling. You know, it's there. The feelings

1783
07:10:38.840 --> 07:10:44.840
in your shoulders, perhaps your shoulders when you think about them,

1784
07:10:46.040 --> 07:10:50.319
kind of almost like they're the same, you know, the

1785
07:10:50.439 --> 07:10:55.560
same feeling, almost like both of your shoulders are just

1786
07:10:55.720 --> 07:11:08.919
one thing. Of course they're not. Let When you focus

1787
07:11:09.119 --> 07:11:14.520
on your left shoulder and then on your right shoulder,

1788
07:11:16.560 --> 07:11:21.040
maybe fine that you move the muscles a little bit,

1789
07:11:22.599 --> 07:11:37.439
maybe tense the muscles gently, noticing the difference in each shoulder.

1790
07:11:48.840 --> 07:12:04.639
Your lower back, the left side of your lower back

1791
07:12:04.880 --> 07:12:16.279
and the right side of your lower back, of course

1792
07:12:16.400 --> 07:12:28.599
that connection to your buttocks and to your hips, and

1793
07:12:28.759 --> 07:12:42.119
also moving up into the middle of your back. And

1794
07:12:42.319 --> 07:12:46.240
sometimes like right now, actually I want to focus on

1795
07:12:46.360 --> 07:12:51.959
their part. When I focused on my buttocks, and then

1796
07:12:52.000 --> 07:12:56.279
I focused on the middle of my back. It almost

1797
07:12:56.360 --> 07:12:58.959
felt like the muscles in my lower back would be

1798
07:12:59.040 --> 07:13:08.520
in straight. Just very gently, just stretched a little bit.

1799
07:13:10.439 --> 07:13:17.200
Even though I wasn't doing anything to try to stretch

1800
07:13:19.240 --> 07:13:23.520
your lower back, it just seemed to happen. The feeling

1801
07:13:24.200 --> 07:13:44.200
of very gently stretching your lower back comes along. I

1802
07:13:44.279 --> 07:14:09.159
have feeling in your chest, just noticing what sensations you

1803
07:14:09.840 --> 07:14:26.880
are experiencing in your chest right now. And there's so

1804
07:14:27.080 --> 07:14:31.000
much of the chest. Of course, there's the collar bone

1805
07:14:31.119 --> 07:14:37.919
leading to the chest. You've got the chest bone, You've

1806
07:14:37.959 --> 07:14:46.279
got the muscles in your chest. Of course, if you're female,

1807
07:14:46.959 --> 07:14:54.119
there's possibly the breasts. If you're male, you've got the

1808
07:14:57.000 --> 07:15:02.560
different well why not make different these days, But there

1809
07:15:02.599 --> 07:15:07.799
may be more muscles at the top of the chest,

1810
07:15:11.159 --> 07:15:15.439
but at the side underneath it's pretty much the same.

1811
07:15:16.240 --> 07:15:19.279
Whether you're a man or a woman. There's muscles there,

1812
07:15:20.639 --> 07:15:25.799
muscles that stretch out to your back as well as

1813
07:15:25.880 --> 07:15:34.479
breast tissue stretches and moves into your back. To just

1814
07:15:34.599 --> 07:15:54.159
being aware of your chest, being with whatever feeling there

1815
07:15:54.279 --> 07:16:14.319
is in your chest. When I noticed that I focus

1816
07:16:14.439 --> 07:16:22.119
on my chest, I feel it in my back and

1817
07:16:22.240 --> 07:16:26.319
my upper back. I mean, I guess the obvious reason

1818
07:16:26.319 --> 07:16:36.599
would be because you know, I'm breathing in and it

1819
07:16:36.720 --> 07:16:40.119
stretches my chest and my back at the same time.

1820
07:16:47.919 --> 07:17:03.319
It feels it feels okay, it doesn't hill. Got a

1821
07:17:03.360 --> 07:17:09.880
little bit of pain in my right chest, A little

1822
07:17:09.919 --> 07:17:16.319
bit not pain, but little discomfort, maybe stiffness possibly, I

1823
07:17:16.400 --> 07:17:28.159
don't know. I notice my shoulders also wanting to flex

1824
07:17:28.279 --> 07:17:32.639
for some reason. I think that's probably part of my

1825
07:17:32.840 --> 07:17:41.560
other back, that connection between my shoulders and my other back,

1826
07:17:43.400 --> 07:17:47.439
because I can move my shoulders and stretch the muscles

1827
07:17:48.200 --> 07:17:56.639
in my back, moving the shoulders backwards up, which then

1828
07:17:56.759 --> 07:17:58.400
moves I think it's.

1829
07:17:58.319 --> 07:17:59.959
The scapulous.

1830
07:18:01.919 --> 07:18:19.639
In your back. It feels quite nice. Actually, a good

1831
07:18:19.680 --> 07:18:23.000
thing about this is you can, if you want to,

1832
07:18:23.759 --> 07:18:38.639
you can just flex or stimulate the various muscles in

1833
07:18:38.759 --> 07:18:44.479
your body gently in order to get more of a

1834
07:18:44.680 --> 07:18:59.599
sense of how they feel. And when you're relaxing. When

1835
07:18:59.639 --> 07:19:03.680
you do tense and muscle, then you let it go

1836
07:19:04.000 --> 07:19:12.880
and let it relax. It relaxes way more than it

1837
07:19:12.919 --> 07:19:23.240
would normally. That you have to feel that you're able

1838
07:19:23.319 --> 07:19:27.000
to do that. There's no point in doing it if

1839
07:19:27.080 --> 07:19:32.639
there's an issue with the per part of your body.

1840
07:19:36.119 --> 07:19:42.680
You need to be gentle with yourself at all times

1841
07:19:45.319 --> 07:19:56.840
when relaxing deeply. It's important to be kind to yourself.

1842
07:20:04.400 --> 07:20:12.880
As you notice your mind. How much has your mind

1843
07:20:13.200 --> 07:20:19.639
slowed down since we started this recording.

1844
07:20:35.680 --> 07:20:36.680
How come.

1845
07:20:40.400 --> 07:20:51.880
And peaceful is your mind right now? We have nothing

1846
07:20:52.000 --> 07:20:57.479
to think about and just my voice to listen to.

1847
07:21:01.639 --> 07:21:10.200
Because you know the intention behind this recording, this relaxation,

1848
07:21:12.919 --> 07:21:18.080
at the very least, for you to feel more relaxed

1849
07:21:19.400 --> 07:21:22.279
at the end of the recording than you did at

1850
07:21:22.319 --> 07:21:34.959
the beginning, at the very least, for your mind to

1851
07:21:35.279 --> 07:21:51.479
slow down because your body continues to relax, because that's

1852
07:21:51.880 --> 07:22:07.759
what you want to happen. That's what you expect to happen.

1853
07:22:13.840 --> 07:22:32.319
For relaxation to fill your body, maybe calm your mind

1854
07:22:33.799 --> 07:22:41.319
to the point of boredom when you start, maybe to

1855
07:22:46.959 --> 07:23:27.680
drift away breathed in. It's almost as if you're moving

1856
07:23:28.360 --> 07:23:36.200
further away from your body in your mind, just leaving

1857
07:23:36.439 --> 07:23:48.400
that there, kind of liking it an escape pod in

1858
07:23:48.479 --> 07:23:52.840
a spaceship, a movie, a space movie. You know when

1859
07:23:52.880 --> 07:23:57.080
it gets a little part in it. Since the month

1860
07:23:59.000 --> 07:24:12.959
far Away Space seven three.

1861
07:24:48.639 --> 07:25:54.680
Drifting at Peace, at peace.

1862
07:26:15.680 --> 07:26:30.119
And focusing on that feeling of those individual parts of

1863
07:26:30.240 --> 07:26:48.840
your body, that relaxing. One by one. You may find

1864
07:26:49.479 --> 07:27:02.680
that every now and then he realized that you weren't

1865
07:27:03.080 --> 07:27:09.319
listening to my voice. It gives your.

1866
07:27:09.360 --> 07:27:12.479
Mind started to imagine.

1867
07:27:14.240 --> 07:27:27.080
Something different, maybe started to almost move into some kind

1868
07:27:27.200 --> 07:27:35.520
of a dream state, and then you become aware of

1869
07:27:35.680 --> 07:27:44.919
my voice again. And even though you may want to

1870
07:27:45.159 --> 07:27:52.720
focus on my voice, you may also wish to allow

1871
07:27:52.959 --> 07:28:04.279
your mind to just drift naturally into that space and

1872
07:28:04.599 --> 07:28:28.840
comfort and safety. As you feel warm comfort spreading through

1873
07:28:28.959 --> 07:28:45.680
your body like a warm blanket covering you, gentling, keeping

1874
07:28:45.799 --> 07:29:04.200
your body it just perfect temperature, and even you can

1875
07:29:05.439 --> 07:29:18.840
hear the background sounds, they just don't seem to matter anymore.

1876
07:29:24.200 --> 07:29:40.400
There's that sense of peace spreads through your mind like

1877
07:29:40.520 --> 07:29:52.520
a gentle breeze, yet strong enough to blow away all negativity,

1878
07:29:56.840 --> 07:30:08.840
strong enoughter remove from your mind any anxiety or stress

1879
07:30:10.959 --> 07:30:23.400
that was there before, and blow away any other thoughts

1880
07:30:25.479 --> 07:30:46.439
or feelings that just don't fit with the sense relaxation

1881
07:30:47.200 --> 07:31:17.119
that this feeling your body and your mind. Unless you

1882
07:31:17.279 --> 07:31:24.040
focus on your mind and count down from tend down

1883
07:31:24.159 --> 07:31:52.479
to one. With each number, your mind become slightly relaxed,

1884
07:31:55.240 --> 07:32:03.759
just just slightly. From ten down to nine, just a

1885
07:32:04.040 --> 07:32:18.279
sniping movement. Nine down to eight, just another small change

1886
07:32:19.759 --> 07:32:31.279
in how you feel. Eight down to seven. That feeling

1887
07:32:31.479 --> 07:32:37.159
is a gap, almost like a gap that starts to

1888
07:32:37.279 --> 07:32:46.639
get wider, the gap between those feelings that you used

1889
07:32:46.720 --> 07:32:53.919
to have in your mind compared to the feelings you

1890
07:32:54.119 --> 07:33:01.799
have the growing now feelings have come foot and security

1891
07:33:02.119 --> 07:33:12.639
and confidence, and the gap become the wider. Made down

1892
07:33:12.759 --> 07:33:20.200
to seven, seven down to six. When you get to five,

1893
07:33:22.560 --> 07:33:31.840
the mind will start to have a certain physical sensation,

1894
07:33:36.119 --> 07:33:41.919
almost like there's a magnet outside of your head sucking

1895
07:33:42.840 --> 07:33:48.680
the tension and the stress and any remaining feedings that

1896
07:33:48.720 --> 07:34:00.479
you don't want, sucking them out through your skull. Down

1897
07:34:00.599 --> 07:34:08.159
to four, you could start to really experience that sense

1898
07:34:08.319 --> 07:34:20.400
of not just emptiness, but space, place full of fresh air,

1899
07:34:25.439 --> 07:34:32.319
place where you can stretch. It's almost as if you

1900
07:34:32.479 --> 07:34:37.400
go down to four and three, your mind is expanding

1901
07:34:38.080 --> 07:34:51.159
with this sense of peace and tranquility growing as it

1902
07:34:51.279 --> 07:35:02.439
moved down to When you get to one, mind just

1903
07:35:02.840 --> 07:35:15.439
feels exactly how you want to feel, almost perfect feeling,

1904
07:35:21.319 --> 07:35:32.799
maybe a sensation that you'd like to keep a place

1905
07:35:33.159 --> 07:35:54.759
that's safe, where nothing can affect you at all, and

1906
07:35:55.000 --> 07:36:01.200
you can stay in that that space of comfort, confidence,

1907
07:36:03.959 --> 07:36:10.799
confident in your own ability to create this space and

1908
07:36:11.000 --> 07:36:18.080
this fear and comfort within your own mind just by

1909
07:36:18.279 --> 07:36:22.599
counting ten down to one.

1910
07:36:27.159 --> 07:36:30.560
And this is something that you can do yourself.

1911
07:36:31.560 --> 07:36:38.639
When you're on your own, the time when you can

1912
07:36:38.759 --> 07:36:47.840
maybe sit down, maybe just for a few minutes, close eyes.

1913
07:36:51.439 --> 07:37:03.000
It just counts slowly from ten down to one and

1914
07:37:03.240 --> 07:37:15.959
real experience these feelings in your mind. And when you

1915
07:37:16.159 --> 07:37:26.080
feel that way in your mind, your body copies your mind,

1916
07:37:31.959 --> 07:37:37.840
and that feeling is spread through your spine and your

1917
07:37:38.040 --> 07:37:45.799
nervous system into every part of your body, travels through

1918
07:37:45.880 --> 07:37:59.919
your blood stream, heathing and relaxing every article of your existence.

1919
07:38:12.799 --> 07:38:16.799
Then we can we can practice this a few times

1920
07:38:21.520 --> 07:38:24.479
before the end of the recording, and then you can

1921
07:38:26.000 --> 07:38:32.080
practice on your own. And each time you count from

1922
07:38:32.240 --> 07:38:44.639
ten down to one, the feelings of comforts, calmness, deep

1923
07:38:46.720 --> 07:39:04.080
deep relaxation becomes stronger, deeper feeling your mind and your

1924
07:39:04.319 --> 07:39:13.680
green with these positive chemicals and spread throughout your body,

1925
07:39:15.240 --> 07:39:23.880
relaxing you so quickly, relaxing your whole body and mind

1926
07:39:26.840 --> 07:39:40.479
so very very easily, just by counting ten down to one.

1927
07:39:45.799 --> 07:39:46.880
We're gonna do now.

1928
07:39:47.759 --> 07:39:51.919
I'm gonna count from ten down to one. I'd like

1929
07:39:52.080 --> 07:39:56.279
you to repeat the number after me. So when I

1930
07:39:56.439 --> 07:40:11.279
say ten, you can just repeat to yourself ten. Just notice,

1931
07:40:11.919 --> 07:40:20.639
be aware of how you feel in your mind and

1932
07:40:20.799 --> 07:40:30.200
your body, and when I say nine, you can repeat

1933
07:40:31.400 --> 07:40:32.680
to yourself.

1934
07:40:35.080 --> 07:40:35.319
Nine.

1935
07:40:39.319 --> 07:40:51.040
Became noticing increase in comfort and calmness in your mind

1936
07:40:52.360 --> 07:41:00.880
and in your body the same game. Want to say

1937
07:41:01.080 --> 07:41:15.959
eight when I say seven, six, when I say five, four,

1938
07:41:19.919 --> 07:41:25.799
when I say three, two.

1939
07:41:30.520 --> 07:41:36.439
Lastly, when I say one, can you be that number?

1940
07:41:43.880 --> 07:41:44.000
Now?

1941
07:41:44.159 --> 07:41:49.720
Of course, when you do this on your own without

1942
07:41:49.840 --> 07:41:54.840
listening to me, you can say the numbers or whatever

1943
07:41:56.439 --> 07:42:04.880
speed that you feel it's necessary for you. So if

1944
07:42:04.880 --> 07:42:10.840
you can adapt so you feel you want to say

1945
07:42:10.959 --> 07:42:16.799
the numbers ten down to one faster than I do,

1946
07:42:18.560 --> 07:42:21.119
then you go ahead and do that. Or if you

1947
07:42:21.319 --> 07:42:25.319
feel when you do it yourself that you'd like to

1948
07:42:25.520 --> 07:42:33.880
have more or space between the numbers, maybe take a

1949
07:42:33.959 --> 07:42:41.959
lot longer to get from ten or way down to one,

1950
07:42:46.159 --> 07:42:58.680
that's your choice also to do. So, I'm going to

1951
07:42:58.880 --> 07:43:07.680
count from ten down to one. If I get to one,

1952
07:43:09.000 --> 07:43:14.599
that will be the end of this recording. Let's of

1953
07:43:14.680 --> 07:43:19.639
course you're listening to music, and the music will continue.

1954
07:43:26.840 --> 07:43:40.119
Ten nine.

1955
07:44:04.880 --> 07:45:27.279
Fight us.

1956
07:47:58.680 --> 07:48:44.560
Twenty nineteen eighteen, sixteen, sixteen, fifteen, fourteen, thirty twelve eleven,

1957
07:48:49.479 --> 07:49:36.279
ten nine eight, seven, six, five, four, three two one.

1958
07:49:44.720 --> 07:49:55.080
Now open your eyes noticing a physical film have been

1959
07:49:55.159 --> 07:50:03.319
counted down from twenty to one, allowing stress tension to

1960
07:50:03.560 --> 07:50:08.000
leave through your fingertips and your toes. And as you

1961
07:50:08.080 --> 07:50:13.599
focus on your fingertips, maybe they feel a little bit tingling,

1962
07:50:15.840 --> 07:50:21.040
which is I suppose quite understanding considering the tension has

1963
07:50:21.119 --> 07:50:31.279
been exiting your body through your fingertips. So now I'm

1964
07:50:31.279 --> 07:50:33.959
going to count from twenty pout to one again. This

1965
07:50:34.200 --> 07:50:44.560
time you feel relief of tension and stress and the

1966
07:50:44.680 --> 07:50:46.040
anxiety that you may have.

1967
07:50:50.680 --> 07:50:54.119
Leaving through your stomach.

1968
07:50:56.720 --> 07:51:00.439
Just leaving through your stomach, almost as if it's just

1969
07:51:01.479 --> 07:51:08.560
releasing the whole of your stomach or naval to just

1970
07:51:08.680 --> 07:51:12.919
above your chest or below your chest, rather so surrounding

1971
07:51:13.000 --> 07:51:17.639
your belly by an area, the whole area. You can

1972
07:51:17.840 --> 07:51:22.240
feel the tension of your body where there's left, just

1973
07:51:23.159 --> 07:51:27.799
releasing from the area, and you may notice that your

1974
07:51:27.840 --> 07:51:35.560
stomach will become very complexed. As my countdown twenty down

1975
07:51:35.599 --> 07:52:57.959
to one now twenty nineteen, eighteen, seventeen, sixty fifty forty thirty, twelve, eleven, nine, eight, seven, six, four,

1976
07:53:02.159 --> 07:53:19.080
three two one. You can open your eyes again, you

1977
07:53:19.080 --> 07:53:22.720
can choose, but you can just keep them closed because

1978
07:53:22.759 --> 07:53:30.080
it feels relaxing. Just notice saying the stomach feels notice

1979
07:53:30.520 --> 07:53:36.200
as your focus just a little scared of your body's

1980
07:53:36.360 --> 07:53:49.880
not to say, your body feels focusing up a body, back, chest, stomach, play, songs, hands, feet,

1981
07:53:52.919 --> 07:53:59.840
just noticing, and you know you may start to film

1982
07:54:02.360 --> 07:54:06.560
of a sense of tiredness, which may be the reason

1983
07:54:07.279 --> 07:54:14.360
listening to this record it because you'd like to let

1984
07:54:14.560 --> 07:54:26.119
go completely of everything, driven off into a nice, natural, calm,

1985
07:54:26.520 --> 07:54:45.919
relaxing sleep. So now focus on your forehead, and if

1986
07:54:45.919 --> 07:54:49.319
you choose, you can incorporate your eyes in this focus

1987
07:54:49.400 --> 07:54:55.959
as well. Your forehead and your eyes, it's that whole

1988
07:54:56.080 --> 07:55:00.959
area basically almost as if you were a mask, you know,

1989
07:55:01.159 --> 07:55:09.119
like a I don't know mask or something I'm trying

1990
07:55:09.119 --> 07:55:12.000
to sorrow or something. You know, the kind of mask

1991
07:55:12.080 --> 07:55:15.040
that covers your eyes also covers quite a lot of

1992
07:55:15.080 --> 07:55:22.279
the forehead. Focusing on that area because that's the area

1993
07:55:22.360 --> 07:55:26.959
that we're now going to release tension, stress, of your mind,

1994
07:55:29.080 --> 07:55:32.919
your brain from your mind, and any tension that you

1995
07:55:33.080 --> 07:55:37.840
may have remain in your face, in your neck, your jaw,

1996
07:55:39.200 --> 07:55:45.639
your eyes, your forehead, or your scalp, So basically any

1997
07:55:45.759 --> 07:55:51.919
intension within your head area, including your mind and your brain,

1998
07:55:55.840 --> 07:56:00.400
that's going to be released through your forehead and your eyes.

1999
07:56:04.360 --> 07:56:07.799
As I count down the game from twenty down to

2000
07:56:07.959 --> 07:56:48.880
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2001
07:56:54.080 --> 07:56:55.000
To twelve.

2002
07:56:59.159 --> 07:58:06.479
Eleven, nine, eight, seven, six, five on you scared your face, jaw,

2003
07:58:07.040 --> 07:58:18.000
your eyes, the cheap bads, your ears, forehead, your scalp, neck,

2004
07:58:19.479 --> 07:58:23.479
back of your neck, front of your neck, the side

2005
07:58:23.560 --> 07:58:23.919
of your.

2006
07:58:23.919 --> 07:58:25.040
Neck, and your throat.

2007
07:58:31.319 --> 07:58:44.599
Noticing being aware of the comfort increased in relaxation, not

2008
07:58:45.040 --> 07:58:50.000
just in your head and neck and mind, also the

2009
07:58:50.119 --> 07:59:00.319
rest of your eyes, just to sels you can't you

2010
07:59:00.479 --> 07:59:10.119
felt how easy it is to just let go completely,

2011
07:59:13.000 --> 07:59:25.919
the go completely, how easy.

2012
07:59:33.560 --> 07:59:38.040
To do palace to focus on the top of your head.

2013
07:59:43.520 --> 07:59:44.840
I'm going to allow.

2014
07:59:46.159 --> 07:59:55.360
Every last pace of tension or stressed mind be lingry

2015
07:59:55.439 --> 08:00:04.720
and hiding in your body mind head just be sucked

2016
08:00:04.759 --> 08:00:07.479
down on the top of your head.

2017
08:00:09.759 --> 08:00:10.680
For the least.

2018
08:00:14.279 --> 08:00:21.639
To the air's sucked down into the clouds, a big

2019
08:00:21.799 --> 08:00:30.680
cloud of heads like a whoop. It's just gonna suck atension.

2020
08:00:31.439 --> 08:00:32.840
Out of the top of your head.

2021
08:00:35.520 --> 08:00:44.759
Just take it away, good you focus legend of opening

2022
08:00:44.919 --> 08:00:49.639
on the top of your head with intension, stress and

2023
08:00:50.720 --> 08:00:55.439
in wading issues, maybe worries of sands that we're not

2024
08:00:55.759 --> 08:00:59.680
least to you. Now you can all be sucked down

2025
08:01:00.119 --> 08:01:08.040
to aad taken away. As I count down again, I'm

2026
08:01:08.159 --> 08:01:42.439
twenty down to work now twenty nineteen eighteen seventy sixty

2027
08:01:48.479 --> 08:03:02.200
fifty fourteen two wow aids six six four three.

2028
08:03:12.159 --> 08:03:23.360
What pray.

2029
08:03:27.799 --> 08:03:38.000
You not to see how he feels have relaxed and

2030
08:03:38.360 --> 08:03:45.119
calm physically and mentally fail right now?

2031
08:03:50.759 --> 08:03:52.639
Hew be so.

2032
08:03:54.880 --> 08:04:01.639
Your mind feels it feels nice to just let go,

2033
08:04:03.919 --> 08:04:13.159
to give yourself some space to breathe easily, to think calmly,

2034
08:04:18.319 --> 08:04:23.439
just to take a break from all that pointless worry

2035
08:04:23.680 --> 08:04:28.880
and concerns about things that you don't need to think

2036
08:04:28.919 --> 08:04:39.799
about right now, because this is your time to let go.

2037
08:04:41.159 --> 08:04:50.919
This is your space to enjoy feeling deeply relaxed, peaceful

2038
08:04:51.080 --> 08:04:58.319
in your mind, relaxed in your body. I can feel

2039
08:04:58.919 --> 08:05:07.520
so good, so nice to just not have to do

2040
08:05:08.240 --> 08:05:19.400
anything to be able to really enjoy that serenity that

2041
08:05:19.599 --> 08:05:27.599
comes let him go completely that peacefulness that comes with.

2042
08:05:35.200 --> 08:05:35.720
In this.

2043
08:05:37.520 --> 08:05:47.560
Peaceful space, and you can keep this sense of calmness

2044
08:05:48.439 --> 08:06:01.279
through the long you choose. You choose to tread into

2045
08:06:01.360 --> 08:06:07.599
a deep, healing, natural sleep, then you can do that.

2046
08:06:11.319 --> 08:06:19.520
It's completely up to you, and you can keep this

2047
08:06:19.840 --> 08:06:25.680
feeling of calmness physically in your mind for some long

2048
08:06:26.400 --> 08:06:43.400
you choose to feel completely relaxed, completely relaxed, and I'd

2049
08:06:43.560 --> 08:06:49.159
like you to make up your mind then you get

2050
08:06:49.240 --> 08:07:00.240
to relax. I want to explore that with you.

2051
08:07:00.959 --> 08:07:03.159
What it feels like when you actually.

2052
08:07:04.520 --> 08:07:11.720
Decide that you're going to relax, not forcing yourself, but

2053
08:07:11.919 --> 08:07:13.520
giving yourself that.

2054
08:07:16.439 --> 08:07:18.680
Yes, it is a command, really, isn't it. When you're

2055
08:07:18.759 --> 08:07:26.880
telling yourself relax in a gentle but firm way that

2056
08:07:28.319 --> 08:07:33.919
only you can really tell yourself in that way. You

2057
08:07:34.000 --> 08:07:38.400
can't really have someone else say to you and now relax, relax.

2058
08:07:39.040 --> 08:07:43.080
You know it needs to be gentle, but you can't.

2059
08:07:43.240 --> 08:07:50.360
Someone else can't really have the same the same kind

2060
08:07:50.479 --> 08:07:58.040
of influence or power that you have over your own

2061
08:07:59.319 --> 08:08:09.360
VisiC cant over how you feel, because when you say

2062
08:08:09.400 --> 08:08:17.680
it to yourself. It means more, it's personal, and your

2063
08:08:17.799 --> 08:08:23.000
brain and your unconscious mind and your body listens to

2064
08:08:23.159 --> 08:08:28.799
what you say. So for example, we'll test it out.

2065
08:08:29.599 --> 08:08:32.319
Do your test. If you your tests along the way,

2066
08:08:33.680 --> 08:08:38.840
and you can get more of an idea of the force,

2067
08:08:39.799 --> 08:08:47.000
a positive force you can have in creating a sense

2068
08:08:47.119 --> 08:08:51.000
of comfort and relaxation in your body and your mind

2069
08:08:52.200 --> 08:08:55.680
quite quickly just by you.

2070
08:08:56.720 --> 08:09:07.080
Telling yourself to So I'm going to start by it's

2071
08:09:07.159 --> 08:09:13.279
focus on your hands. So focus on your hands. Just

2072
08:09:13.400 --> 08:09:17.959
tell your hands to relax. Just say relax.

2073
08:09:19.599 --> 08:09:25.000
As you focus on your hands, you could say my

2074
08:09:25.319 --> 08:09:29.080
hands are relaxed, or I want my hands to relax.

2075
08:09:31.200 --> 08:09:36.919
I think if you actually do it directly by focusing

2076
08:09:37.639 --> 08:09:39.599
and imagining that your hands.

2077
08:09:40.240 --> 08:09:43.279
Can you hear what you're saying. They've got little ears,

2078
08:09:44.240 --> 08:09:50.200
is a little head. So talking to your hands, just

2079
08:09:50.319 --> 08:10:18.759
say relax. Noticin how your hands start to relax. Now

2080
08:10:18.919 --> 08:10:22.119
focus on your eyes and tell your eyes to relax.

2081
08:10:23.319 --> 08:10:28.080
You're just saying the same word relax. And find the

2082
08:10:28.279 --> 08:10:36.400
right tone for you. Now I might say relax, but

2083
08:10:36.599 --> 08:10:44.840
you you might say relax or relax. You know, you

2084
08:10:44.959 --> 08:10:51.360
might say it differently to yourself and that's important for

2085
08:10:51.520 --> 08:10:57.680
you to gauge what feels right for you to just

2086
08:10:57.840 --> 08:11:02.799
tell your eyes to relax whilst focusing on your eyes,

2087
08:11:03.319 --> 08:11:08.040
your eyelids, the muscles around your eyes, your eyebrows, and

2088
08:11:08.279 --> 08:11:14.479
just tell your eyes directly relax.

2089
08:11:16.400 --> 08:11:16.560
Now.

2090
08:11:43.479 --> 08:11:53.880
I just did that myself, and sometimes you may feel

2091
08:11:53.959 --> 08:11:58.720
that you need a bit more time for the different

2092
08:11:58.799 --> 08:12:02.479
parts to relax, you know, because I started talking again

2093
08:12:03.040 --> 08:12:08.080
and maybe that part hasn't relaxed fully. But what happened

2094
08:12:08.159 --> 08:12:10.919
is that would just continue to relax even though I'm talking.

2095
08:12:12.759 --> 08:12:18.520
That's happened with my eyes. Something else I noticed is

2096
08:12:20.479 --> 08:12:24.279
when I started focusing on my eyes, that actually almost

2097
08:12:24.439 --> 08:12:27.119
became They got worse before they got better in a way.

2098
08:12:27.840 --> 08:12:31.599
So I felt a degree of tension growing in my eyes.

2099
08:12:32.959 --> 08:12:34.040
And then disappearing.

2100
08:12:35.759 --> 08:12:37.959
So I think what that was really was just ME

2101
08:12:38.119 --> 08:12:44.439
becoming more aware of the tension that was already there

2102
08:12:45.040 --> 08:12:49.599
that I wasn't. I wasn't focused on it before, so

2103
08:12:49.720 --> 08:13:08.560
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

2104
08:13:08.720 --> 08:13:13.040
my eyes still continue to relax, as well as my hands. Actually,

2105
08:13:16.520 --> 08:13:21.919
my hands have got a certain kind of energy, like

2106
08:13:22.159 --> 08:13:27.319
not buzzing, but like a kind of feel a degree

2107
08:13:27.360 --> 08:13:33.279
of energy in my hands. Maybe that's where the tension

2108
08:13:33.360 --> 08:13:45.400
has been released. That's cause in there the next part,

2109
08:13:45.520 --> 08:13:47.680
I think we should focus on the back of the neck.

2110
08:13:48.360 --> 08:13:53.560
That's the part is quite often, or for me, holds tension.

2111
08:13:53.599 --> 08:13:56.400
I don't know about for yourself, but I think it's

2112
08:13:56.479 --> 08:14:02.799
quite a standard place where tension that's sometimes held. So

2113
08:14:04.959 --> 08:14:08.080
and I'm doing exactly what you're doing as you do

2114
08:14:08.200 --> 08:14:11.759
it as well, so I'm telling my body parts to

2115
08:14:11.919 --> 08:14:14.880
relax as well. So if you tell your neck the

2116
08:14:15.000 --> 08:14:17.799
back of your neck, focus on the back of your neck,

2117
08:14:17.880 --> 08:14:24.880
and just say relax in your own words, in your

2118
08:14:24.919 --> 08:14:28.560
own tone, in your own voice. You can say out loud,

2119
08:14:28.720 --> 08:14:33.200
or you can just say to yourself internally. But you're

2120
08:14:33.319 --> 08:14:37.599
focusing it, and you're saying it literally to the back

2121
08:14:37.680 --> 08:14:40.400
of your neck, as if the back of your lick

2122
08:14:40.599 --> 08:14:47.200
can actually hear what you're saying. To do that now,

2123
08:14:47.439 --> 08:14:51.759
just say relax to the back of your neck, then

2124
08:14:51.799 --> 08:15:33.360
I'll do the same. Then what I noticed and in

2125
08:15:33.560 --> 08:15:38.840
may have had similarly is even though I was focusing

2126
08:15:38.959 --> 08:15:47.040
on the back of my leg, other parts started to

2127
08:15:50.040 --> 08:15:54.080
and showed themselves to me, or maybe because they want

2128
08:15:54.119 --> 08:15:57.479
to be relaxed as well. But I started noticing the

2129
08:15:57.639 --> 08:16:01.520
feelings and my shoulders tipped, my shoulders and in my

2130
08:16:01.639 --> 08:16:08.880
upper back. Whether that was because my back of my

2131
08:16:09.000 --> 08:16:14.799
neck was saying, I'm pretty much okay. It's the other

2132
08:16:14.959 --> 08:16:24.240
parts that need attention. But my lobe, my back of

2133
08:16:24.319 --> 08:16:28.560
my neck is still relaxing. But I just became aware

2134
08:16:28.599 --> 08:16:35.240
of other parts that needed attention. Now this might happen,

2135
08:16:36.479 --> 08:16:40.439
it's not. It doesn't mean that it's going wrong. It

2136
08:16:40.599 --> 08:16:47.400
just means you're being notified if all places that also

2137
08:16:47.599 --> 08:16:53.720
want to feel relaxed. So I'm going to focus on

2138
08:16:54.240 --> 08:16:59.479
my upper back, so you can do the same, even

2139
08:16:59.560 --> 08:17:04.080
if you don't have any feelings of a tension, they're

2140
08:17:04.119 --> 08:17:09.119
obvious in your other baby. You just focus on your back,

2141
08:17:11.799 --> 08:17:14.799
the whole area from the shoulder blades down.

2142
08:17:16.439 --> 08:17:18.319
To the middle of it back and the.

2143
08:17:18.439 --> 08:17:28.599
Spine needs all the shoulder blades. That yeah, that's the

2144
08:17:28.759 --> 08:17:33.400
parts that are really given me.

2145
08:17:35.119 --> 08:17:35.479
That not.

2146
08:17:37.400 --> 08:17:40.200
That it needs relaxing. The souls gonna ask that one

2147
08:17:40.279 --> 08:17:54.959
to relax and you can do the same. Now, relax

2148
08:17:55.080 --> 08:18:13.040
your upper back. Something strange happened there, and this often happens.

2149
08:18:13.080 --> 08:18:14.360
I've been doing this work.

2150
08:18:16.560 --> 08:18:23.639
For sixteen years or something, and often I'm surprised but

2151
08:18:24.319 --> 08:18:30.759
amazed really that there can be a feeling. So when

2152
08:18:30.799 --> 08:18:34.240
I was focusing on the back of my neck, on

2153
08:18:34.400 --> 08:18:39.000
the back was starting to feel quite stressed and in

2154
08:18:39.200 --> 08:18:44.680
need of attention. As soon as I started talking to

2155
08:18:44.840 --> 08:18:49.520
you about my upper back and talking about, you know,

2156
08:18:50.080 --> 08:18:55.040
getting ready to ask the upper back to relax, when

2157
08:18:55.119 --> 08:19:00.880
the back already started to relax, almost as if it

2158
08:19:01.000 --> 08:19:06.439
doesn't need to hear the words, just needs the intention,

2159
08:19:11.240 --> 08:19:23.240
just needs to be noticed. That is something that often

2160
08:19:23.479 --> 08:19:28.119
happens in this type of situation.

2161
08:19:29.279 --> 08:19:32.520
Is when you start to relect.

2162
08:19:33.759 --> 08:19:37.240
A couple of parts of your body, as we've done.

2163
08:19:37.159 --> 08:19:40.279
With our hands and eyes and.

2164
08:19:40.479 --> 08:19:49.479
My lids, and now back of the neck, top of

2165
08:19:49.560 --> 08:19:52.560
the back, up the back.

2166
08:19:53.680 --> 08:19:57.680
The rest of the body seems to just take notice

2167
08:20:00.400 --> 08:20:08.720
and decide in its own way to start relaxing. Other

2168
08:20:08.840 --> 08:20:18.680
parts of your body start to just become looser. I

2169
08:20:18.799 --> 08:20:21.439
suppose it's kind of like a bit of an avalanche,

2170
08:20:21.639 --> 08:20:26.520
you know, the little ball starts rolling. Before you know,

2171
08:20:26.840 --> 08:20:30.040
the whole of your body is completely relaxed and cold.

2172
08:20:39.240 --> 08:20:46.840
And if you focus on your face, you focus on

2173
08:20:46.919 --> 08:20:55.279
your eyes, your eyelids, your eyebrows, the muscles.

2174
08:20:55.119 --> 08:20:56.119
Around your eyes.

2175
08:21:01.080 --> 08:21:05.799
Maybe you start to notice that your forehead is more

2176
08:21:05.919 --> 08:21:10.959
relaxed than it was, Maybe your face is more relaxed.

2177
08:21:13.639 --> 08:21:18.040
I would say, my entire face is not more relaxed

2178
08:21:18.080 --> 08:21:32.240
than us. So I'm going to focus now on your

2179
08:21:32.400 --> 08:21:40.000
shoulders again, just like before. Just tell your shoulders and

2180
08:21:40.599 --> 08:21:42.520
you can do them in the digity. You can do

2181
08:21:42.840 --> 08:21:46.720
quite a shoulder and that shoulder. I just didn't do

2182
08:21:46.919 --> 08:21:52.200
both at the same time. Just tell your shoulders, actually

2183
08:21:52.360 --> 08:21:56.799
focus on them in your mind, focus on that they feel.

2184
08:21:57.520 --> 08:22:05.959
Maybe you can in your hind side. Just tell your

2185
08:22:06.040 --> 08:23:00.560
shoulders true lash as nice as they were lacks. But

2186
08:23:00.599 --> 08:23:09.520
I don't notice, especially with my bank, is the connection

2187
08:23:09.799 --> 08:23:21.119
between the different parts the bank, shoulders, the neck being

2188
08:23:21.200 --> 08:23:25.880
more connected. Being such a large part of your body,

2189
08:23:28.880 --> 08:23:37.400
it's always hard to separate them from each other. My

2190
08:23:37.599 --> 08:23:40.200
lower bank is starting to relax on the same.

2191
08:23:46.200 --> 08:23:47.319
Maybe I'm going too.

2192
08:23:47.319 --> 08:23:53.319
Slowly, and that could be an issue because we all

2193
08:23:53.400 --> 08:23:59.720
go at different speeds. And the idea of the beginning

2194
08:23:59.799 --> 08:24:02.159
of this recording was for you to be able to

2195
08:24:02.439 --> 08:24:18.799
just say to yourself, relax without focusing on any particular

2196
08:24:19.000 --> 08:24:24.759
part of your body. Because when you know that telling

2197
08:24:24.880 --> 08:24:37.000
your hands to relax and your head relax. You tell

2198
08:24:37.080 --> 08:24:44.080
your eyelids your eyes and muscles are around your eyes

2199
08:24:45.400 --> 08:24:59.119
and your eyebrows to relax, and they relax. You tell

2200
08:24:59.360 --> 08:25:11.200
them back at your neck to relax and difer relaxes.

2201
08:25:19.159 --> 08:25:20.680
You sell your upper back.

2202
08:25:27.080 --> 08:25:28.439
To relas.

2203
08:25:37.639 --> 08:25:38.919
And different axes.

2204
08:25:46.599 --> 08:25:48.560
You tell your shoulders.

2205
08:25:49.880 --> 08:26:02.000
To her legs, they relax.

2206
08:26:25.720 --> 08:26:30.599
You told your hands to relax, they relaxed, they continued

2207
08:26:32.439 --> 08:26:44.520
to relax. You told your eyelids, the muscles around your eyes,

2208
08:26:45.599 --> 08:26:57.439
your eyebrows to relax, they relaxed and to relax.

2209
08:27:03.799 --> 08:27:07.200
When you told the back of your neck, but you

2210
08:27:07.279 --> 08:27:07.959
saw on the back.

2211
08:27:07.880 --> 08:27:19.080
Of your neck told it to relax, he relaxed.

2212
08:27:20.880 --> 08:27:22.599
And continued.

2213
08:27:23.400 --> 08:27:23.959
To relax.

2214
08:27:32.159 --> 08:27:34.520
And you told your up back.

2215
08:27:37.799 --> 08:27:43.319
To relax, he relaxed and continued.

2216
08:27:45.200 --> 08:27:58.959
To relax. That's where your shoulders. He told your shoulders

2217
08:27:59.040 --> 08:28:12.360
to relax. Your shoulders relaxed, continues to relax.

2218
08:28:18.080 --> 08:28:23.040
And it's not just that, It's.

2219
08:28:25.680 --> 08:28:30.080
That the rest of your body has also been listening,

2220
08:28:31.799 --> 08:28:37.880
and their relaxation has been spread in so through your eyes,

2221
08:28:38.240 --> 08:28:45.639
the relaxation spread to your forehead, around your face, into

2222
08:28:45.720 --> 08:28:59.680
your skin, into your jaw, to the right side of

2223
08:28:59.759 --> 08:29:13.520
your day with down chest and stole, relaxed hands and shoulders.

2224
08:29:15.520 --> 08:29:20.080
Me up through your arms, relaxing.

2225
08:29:21.759 --> 08:29:25.000
Four arms up arms.

2226
08:29:25.360 --> 08:29:27.080
And words your wrists.

2227
08:29:30.720 --> 08:29:31.200
Let's go.

2228
08:29:39.040 --> 08:29:49.479
Our pag your hips, but exploy. Just start to relax

2229
08:29:49.680 --> 08:30:04.520
and tu comfort spreading through your eggs way down to

2230
08:30:04.599 --> 08:30:14.040
your ankles, the tops of your feet, the sight of

2231
08:30:14.119 --> 08:30:27.400
your face, the bottoms of your face, relexing into your tires,

2232
08:30:31.200 --> 08:30:56.599
each turn relexing and as your body relaxes, moore you

2233
08:30:56.840 --> 08:31:24.880
white comes slow pass on the point where if cheese

2234
08:31:26.000 --> 08:31:49.439
to fall asleep, said he say, drift the way because

2235
08:31:49.479 --> 08:31:51.680
it's nothing you in your mind.

2236
08:31:55.119 --> 08:32:17.720
To pray space on your body, continuousinds.

2237
08:32:35.919 --> 08:32:44.040
With that connection between your body relaxing word, he said,

2238
08:32:44.279 --> 08:32:58.599
to yourself relights see that neat the focus.

2239
08:32:58.240 --> 08:32:59.360
On just one.

2240
08:33:01.680 --> 08:33:06.119
You just pray your song, you entire.

2241
08:33:06.119 --> 08:33:20.119
Body saying a word with things.

2242
08:33:29.799 --> 08:33:30.680
And that's sir.

2243
08:33:32.360 --> 08:33:32.520
Tho.

2244
08:33:36.720 --> 08:33:55.240
Sensations of comfort spreading for health the body, they say, and.

2245
08:34:01.400 --> 08:34:02.119
To your body.

2246
08:34:11.080 --> 08:34:33.080
Last, just tell yourself.

2247
08:34:36.240 --> 08:34:50.200
As he think.

2248
08:35:10.720 --> 08:36:13.080
Starting down the number twenty nineteen, eighteen, seventeen, sixteen, six.

2249
08:36:35.639 --> 08:37:06.959
Four eight.

2250
08:37:41.240 --> 08:37:41.759
Too well.

2251
08:38:17.200 --> 08:47:33.799
Usu us must us eight us us us must us.

2252
08:47:54.119 --> 08:49:01.000
Usa one.

2253
08:49:07.119 --> 08:49:29.360
So counting down from ten to one, ten nine, eight, seven, six,

2254
08:49:31.599 --> 08:49:37.959
five four three.

2255
08:49:40.560 --> 08:49:43.680
Two one.

2256
08:49:50.720 --> 08:49:53.599
And maybe that was a bit too quick in order

2257
08:49:53.680 --> 08:49:57.560
to relax. Maybe it's a bit too fast for you

2258
08:49:57.919 --> 08:50:07.599
to notice the calming of your body, maybe even a

2259
08:50:07.680 --> 08:50:11.520
little bit of pressure there, like you're counting down from

2260
08:50:11.599 --> 08:50:14.240
ten to one. Would you expect me to do? Man,

2261
08:50:15.200 --> 08:50:18.880
expect me to stick go with floppy just because you're

2262
08:50:18.959 --> 08:50:20.000
counting down.

2263
08:50:24.119 --> 08:50:24.279
Too.

2264
08:50:25.319 --> 08:50:28.639
If you try it again, but this time, I go

2265
08:50:28.680 --> 08:50:35.759
a bit slower this time, and you focus on the

2266
08:50:35.880 --> 08:50:40.000
whole of your body before we focus on your legs.

2267
08:50:42.479 --> 08:50:51.639
Just notice how your body does start to feel more

2268
08:50:52.080 --> 08:51:41.400
relaxed with every number that I countdown ten nine, eight, seven, six, five.

2269
08:51:51.479 --> 08:52:40.119
Four three, yeah, one, wow.

2270
08:52:45.680 --> 08:52:51.360
I just notice how how you feel generally, how your

2271
08:52:51.400 --> 08:53:06.279
body feels. It's not necessarily even about counting down from

2272
08:53:06.360 --> 08:53:14.000
ten to one. It's that space that you have, that

2273
08:53:16.639 --> 08:53:37.840
space between being active physically or mentally, just sitting or

2274
08:53:37.959 --> 08:53:43.799
lying down, just being there, not doing anything, not saying anything,

2275
08:53:44.040 --> 08:53:50.360
or in deeding to think about anything. So it opens

2276
08:53:50.439 --> 08:53:53.560
up a space, you know, a bit of a space,

2277
08:53:54.560 --> 08:54:04.119
the gap. And the more I camped down for the

2278
08:54:04.240 --> 08:54:11.720
tent of one, the bigger that gap becomes so there's

2279
08:54:11.799 --> 08:54:23.880
that gap of calmness, of comfort and relaxation. It's a

2280
08:54:24.040 --> 08:54:37.479
nice feeling, yeah, And it moves those stresses or discomforts

2281
08:54:37.560 --> 08:54:50.400
physically or emotionally moves away. Allows you.

2282
08:54:53.080 --> 08:54:53.599
To just.

2283
08:54:56.599 --> 08:55:02.919
Slow down. Someone to count a game from ten down

2284
08:55:02.959 --> 08:55:12.919
to one and notice that gap widening, the gap. And

2285
08:55:13.040 --> 08:55:17.520
as it widens, it's almost like the the stress and

2286
08:55:17.639 --> 08:55:35.240
attention falls into the gap. It gives you that distance,

2287
08:55:37.240 --> 08:56:30.240
that space. Now ten nine, eight, seven, six, five.

2288
08:56:41.040 --> 08:57:47.799
Four one. How did you work?

2289
08:57:49.840 --> 08:57:50.200
Body?

2290
08:57:50.560 --> 08:57:53.200
Feel now?

2291
08:58:05.959 --> 08:58:17.919
Can you notice that? Do you feeling calmer? Do you

2292
08:58:18.159 --> 08:58:46.560
feeling more relaxed? As we now focus on your legs,

2293
08:58:48.279 --> 08:58:49.040
just your legs.

2294
08:59:05.040 --> 08:59:05.759
You're just going to.

2295
08:59:06.200 --> 08:59:25.599
Start with focusing on your thighs. Of course, it's not

2296
08:59:25.720 --> 08:59:28.720
the most exciting thing to be.

2297
08:59:28.759 --> 08:59:35.959
Doing because I'm sure like most of your body is

2298
08:59:36.080 --> 08:59:48.400
not not going on right now. Just focusing on the

2299
08:59:48.560 --> 08:59:54.599
whole of your thighs, the tops of your thighs, the

2300
08:59:54.919 --> 09:00:02.479
sides of your fighs, the bottoms of your thighs, outer thighs,

2301
09:00:02.560 --> 09:00:07.479
and your inner thighs. Basically the whole of your thigh

2302
09:00:07.599 --> 09:00:09.759
that leads into.

2303
09:00:09.639 --> 09:00:10.360
Your hip.

2304
09:00:14.159 --> 09:00:19.119
And it goes down to your knee.

2305
09:00:19.200 --> 09:00:19.520
Joints.

2306
09:00:24.680 --> 09:00:31.880
Now, this is a big area, it's a very heavy area.

2307
09:00:32.400 --> 09:00:38.400
It's very strong, probably the strongest muscles in your body

2308
09:00:39.119 --> 09:00:39.959
or in your thighs.

2309
09:00:50.159 --> 09:00:51.040
But I don't think we.

2310
09:00:52.799 --> 09:01:05.319
Perhaps will give enough attention to our thighs. Perhaps we

2311
09:01:05.520 --> 09:01:16.159
don't acknowledge how important our thighs are to our lives,

2312
09:01:27.680 --> 09:01:37.119
how much they actually do for us all through our lives.

2313
09:01:44.240 --> 09:01:50.119
And it may seems sound really weird, but I think

2314
09:01:50.200 --> 09:01:57.080
that all of our body parts, especially our thighs, need

2315
09:01:57.319 --> 09:02:04.319
some TLC, a bit of love shown, a bit of

2316
09:02:10.840 --> 09:02:23.560
the acknowledgment, thank you, gratitude for what advice do for us.

2317
09:02:30.119 --> 09:02:32.880
And I know this may sound a bit strange.

2318
09:02:35.479 --> 09:02:37.000
Maybe you think, why am I?

2319
09:02:37.799 --> 09:02:40.599
Surely I should be out in the garden hugging a

2320
09:02:40.720 --> 09:02:41.560
tree or something.

2321
09:02:43.200 --> 09:02:48.560
Oh, it's hard to set.

2322
09:02:48.400 --> 09:02:51.599
A microphone up on a tree. That's why I'm doing

2323
09:02:51.639 --> 09:02:54.279
this indoors. Otherwise I would be outside hugging a tree.

2324
09:02:55.439 --> 09:03:04.319
Now I can't see the television from the tree. You

2325
09:03:04.439 --> 09:03:09.639
move down to your knees, you gain such an important part.

2326
09:03:13.919 --> 09:03:15.599
And I think we don't.

2327
09:03:15.479 --> 09:03:24.000
Necessarily I'll speak for myself here, I don't necessarily appreciate.

2328
09:03:25.119 --> 09:03:30.200
All that my needs do for me until I have

2329
09:03:30.319 --> 09:03:31.119
a problem with my.

2330
09:03:31.200 --> 09:03:37.720
Knee occasionally if I maybe i'll bash it or it's

2331
09:03:37.919 --> 09:03:43.680
aching for some reason. It's then that I realize.

2332
09:03:44.200 --> 09:03:45.360
How much it does.

2333
09:03:47.000 --> 09:03:50.240
You know, the benefit of being able to use my

2334
09:03:50.520 --> 09:03:57.840
legs without any kind of physical discomfort.

2335
09:03:58.680 --> 09:04:00.639
Is a thing.

2336
09:04:02.000 --> 09:04:09.599
That's possibly not appreciated until it's temporarily removed. You know

2337
09:04:09.759 --> 09:04:10.840
that's comfort.

2338
09:04:15.080 --> 09:04:19.759
As you focus on your knees, regardless of how your

2339
09:04:19.799 --> 09:04:27.880
knees feel, you can have that sense of gratitude.

2340
09:04:28.680 --> 09:04:31.240
And love to your needs for all that they do

2341
09:04:31.439 --> 09:04:31.680
for you.

2342
09:04:42.319 --> 09:04:43.240
You can still have that.

2343
09:04:43.360 --> 09:04:48.279
Attention on your thighs. Maybe notice how your thighs feel,

2344
09:04:50.439 --> 09:05:08.479
Maybe notice that they are relaxing more deeply as you

2345
09:05:08.639 --> 09:05:13.840
focus now on the bottoms of your legs, your shins,

2346
09:05:14.759 --> 09:05:21.240
and your calf muscles, the bones between your knees and

2347
09:05:21.319 --> 09:05:28.880
your feet incorporates, and the course your ankles so important.

2348
09:05:34.319 --> 09:05:39.200
Can anyone that's had even like the slightest sprain of

2349
09:05:39.240 --> 09:05:41.919
an ankle knows how.

2350
09:05:43.400 --> 09:05:53.720
How much we take our ankles for granted. And it's

2351
09:05:53.799 --> 09:05:55.319
kind of strange in a way.

2352
09:05:55.200 --> 09:05:55.880
When you think that.

2353
09:05:58.439 --> 09:06:02.400
You know, logically, our wrists are a lot thinner than

2354
09:06:02.520 --> 09:06:06.599
the rest of their arms, which is okay, it doesn't.

2355
09:06:07.159 --> 09:06:08.319
I can't see any problem with that.

2356
09:06:09.720 --> 09:06:10.239
You know, we're just.

2357
09:06:10.319 --> 09:06:18.040
Picking stuff up. Baur ankles so much thinner than the

2358
09:06:18.120 --> 09:06:28.400
rest of our legs, and from a physics perspective or

2359
09:06:28.559 --> 09:06:32.680
logical even it doesn't really make sense that all this

2360
09:06:33.000 --> 09:06:41.760
weight would ultimately be resting on your ankles then leading

2361
09:06:41.839 --> 09:06:54.639
to your feet at a thin area, thin bone. Yeah,

2362
09:06:54.720 --> 09:07:00.199
it does so much great work. Supports us for what's

2363
09:07:00.279 --> 09:07:11.879
out body for a lifetime, helps us to balance, It

2364
09:07:12.000 --> 09:07:24.919
helps you to get around and be mobile. And there's

2365
09:07:24.959 --> 09:07:32.839
the calf muscles. Of course, when I was younger, I

2366
09:07:32.879 --> 09:07:36.199
couldn't see the point in calf muscles. Didn't seem to

2367
09:07:36.279 --> 09:07:42.199
do anything. Okay, if I walked around on tiptoes, then

2368
09:07:42.360 --> 09:07:43.959
my calf muscles get some work.

2369
09:07:45.360 --> 09:07:46.680
But of course that's not true.

2370
09:07:46.839 --> 09:07:50.440
The calf muscles are being used whenever.

2371
09:07:50.160 --> 09:07:51.720
We use our legs.

2372
09:07:57.000 --> 09:08:02.519
And your shins there to protect.

2373
09:08:04.000 --> 09:08:04.040
You.

2374
09:08:04.599 --> 09:08:13.800
Legs shaped in a way almost as a protector, with

2375
09:08:13.919 --> 09:08:29.120
the bone leading of course to your ankles and your feet.

2376
09:08:33.879 --> 09:08:35.839
I'm not going to focus on your feet. We're just

2377
09:08:35.919 --> 09:08:42.080
going to focus on the legs. And I realize, and

2378
09:08:42.239 --> 09:08:46.279
now that I've mentioned your feet, you probably focusing on

2379
09:08:46.400 --> 09:08:49.599
them anyway, So maybe I should focus on your feet

2380
09:08:49.639 --> 09:08:50.120
a little bit.

2381
09:08:54.160 --> 09:08:55.279
You can have them in your.

2382
09:08:55.199 --> 09:09:01.599
Awareness the same as you have your fighs in your awareness.

2383
09:09:02.480 --> 09:09:03.639
Even though we haven't.

2384
09:09:03.440 --> 09:09:09.239
Been focusing on your thighs a few minutes and we're

2385
09:09:09.279 --> 09:09:23.720
focusing on your ankles, there's still that sensation of comfort

2386
09:09:26.440 --> 09:09:36.319
in your thighs, and there's that moment of energy.

2387
09:09:38.040 --> 09:09:45.080
Because the thighs hold lots of different sensations. Of course,

2388
09:09:45.160 --> 09:09:49.919
there's the muscles, the big strong muscles that we have

2389
09:09:50.120 --> 09:10:03.480
in our thighs, but the skin on the outside of

2390
09:10:03.559 --> 09:10:08.839
the thighs, as in the outside of all of our body,

2391
09:10:09.519 --> 09:10:20.360
it can be very sensitive, sensitive to the touch, sensitive

2392
09:10:20.480 --> 09:10:34.839
to temperature, and inside your thighs the bones, there's the muscle,

2393
09:10:35.080 --> 09:10:40.160
there's the blood, vessels, the arch trees, all this stuff

2394
09:10:40.680 --> 09:10:48.959
in the side your thighs. I guess sometimes it'd be

2395
09:10:49.120 --> 09:10:53.239
nice if you could actually put your fingers inside your

2396
09:10:53.319 --> 09:10:58.519
thighs and a message, So if you can message on

2397
09:10:58.639 --> 09:11:02.360
the outside house, but to be able to get deep

2398
09:11:02.440 --> 09:11:07.559
into the muscles, to be able to just massage inside

2399
09:11:07.639 --> 09:11:15.160
your thighs, message in the bones of your leg, massage.

2400
09:11:17.519 --> 09:11:23.959
Or the veins, and just gently healing the thighs.

2401
09:11:27.879 --> 09:11:29.440
When you can move down.

2402
09:11:31.279 --> 09:11:36.279
Message and inside your knees, some message in those bones,

2403
09:11:37.319 --> 09:11:42.680
but with healing fingertips, spreading that healing.

2404
09:11:42.599 --> 09:11:47.199
Energy deep into the choice your knees.

2405
09:11:52.680 --> 09:11:54.120
Of course there's the back.

2406
09:11:54.080 --> 09:12:00.360
Of your need, the inside crease where you need is

2407
09:12:02.160 --> 09:12:03.639
so this sensitive area.

2408
09:12:05.639 --> 09:12:10.480
Really it's very nice and was stroking. That might be

2409
09:12:10.639 --> 09:12:14.559
because it's an area that's not really touched very often.

2410
09:12:16.639 --> 09:12:20.959
It's almost like a hidden part a crease.

2411
09:12:22.879 --> 09:12:23.480
Your legs.

2412
09:12:23.599 --> 09:12:24.519
It's almost.

2413
09:12:26.319 --> 09:12:31.040
It's like a part that has a sensitivity, which is

2414
09:12:31.080 --> 09:12:32.040
a little bit different.

2415
09:12:39.879 --> 09:12:40.680
Of course, it's.

2416
09:12:40.599 --> 09:12:53.040
Protected by your legs, so you can imagine putting your fingers.

2417
09:12:52.680 --> 09:12:55.199
Into that crease in your legs.

2418
09:13:01.000 --> 09:13:05.639
Fold between your legs, you can just message with your fingertips.

2419
09:13:06.959 --> 09:13:13.599
Let your fingertips going inside, massage in the muscle tissue.

2420
09:13:18.199 --> 09:13:22.480
You can of course field the bones of your knees,

2421
09:13:24.000 --> 09:13:34.440
healing through your fingertips. And then if you go down

2422
09:13:37.319 --> 09:13:40.080
to your half muscles, and that's the part I'd like

2423
09:13:40.199 --> 09:13:44.879
to be able to really put my fingertips deep inside

2424
09:13:45.639 --> 09:13:54.559
my half muscles, massage in every single tissue of the muscle,

2425
09:13:56.199 --> 09:13:58.000
healing every part.

2426
09:14:04.080 --> 09:14:05.319
Then doing the same for.

2427
09:14:05.440 --> 09:14:16.160
My shins, massage, generally stroking the bones, generally stroking them,

2428
09:14:17.080 --> 09:14:21.199
healing in a loving way, because they deserve to be

2429
09:14:21.400 --> 09:14:29.000
treated as the precious bones that they are. So legs

2430
09:14:29.040 --> 09:14:32.400
are so precious as in all the other parts of

2431
09:14:32.480 --> 09:14:40.639
our body, the more precious of amyture on the planet.

2432
09:14:49.040 --> 09:14:50.239
When you start to.

2433
09:14:51.760 --> 09:15:02.160
Think about the legs in this way, you can.

2434
09:15:02.319 --> 09:15:04.599
Change your perspective.

2435
09:15:07.480 --> 09:15:14.480
Might sound a bit it's silly to start with the

2436
09:15:14.639 --> 09:15:18.160
idea of heaven love for your legs.

2437
09:15:19.599 --> 09:15:21.599
Show an appreciation.

2438
09:15:22.919 --> 09:15:28.959
Your thighs, want them to be answer. Put your hands

2439
09:15:29.959 --> 09:15:36.800
in your thighs, the massage the muscles and the bones,

2440
09:15:38.680 --> 09:15:44.360
and to get your fingers deep in there, releasing all attension,

2441
09:15:47.279 --> 09:15:48.279
just to show.

2442
09:15:49.839 --> 09:15:51.199
How much you care.

2443
09:15:54.239 --> 09:15:59.400
About your legs, how much you care for what your

2444
09:15:59.480 --> 09:16:09.160
lix do for you regularly, your knees, your calves, your ankles,

2445
09:16:13.440 --> 09:16:21.080
the strength of your ankles consideringly, how thin they are

2446
09:16:21.279 --> 09:16:29.040
compared to the rest of your legs, especially your thighs. Yeah,

2447
09:16:29.120 --> 09:16:41.239
they're so strong, so flexible, absolutely amazing things. Your ankles

2448
09:16:41.519 --> 09:16:50.639
are truly a gift because of what they do for you,

2449
09:16:56.120 --> 09:17:03.080
supporting all that weight, regardless sir, how what weight you are,

2450
09:17:04.279 --> 09:17:09.160
even if you only ate stone, still a lot of

2451
09:17:09.279 --> 09:17:11.400
weight with these little ankles.

2452
09:17:15.040 --> 09:17:17.360
Now I'm a look heavier than eat stand.

2453
09:17:18.720 --> 09:17:24.319
Double dock. Yet my ankles.

2454
09:17:25.519 --> 09:17:33.480
Support my body all the time, whether they do give off.

2455
09:17:33.400 --> 09:17:38.959
A sigh of relief when to sit down. You've had

2456
09:17:39.000 --> 09:17:48.839
my whole legs though my feet feeble, circle my toast clap.

2457
09:17:50.040 --> 09:17:50.800
I'm so happy.

2458
09:18:10.559 --> 09:18:19.040
Your legs really are amazing. I don't know I have

2459
09:18:19.199 --> 09:18:25.559
been talking about. Talking about your legs is probably possibly

2460
09:18:25.879 --> 09:18:28.519
one one of the most things, the most bolling things

2461
09:18:28.559 --> 09:18:35.760
you've ever heard anyone say. Possibly you're boor you're not.

2462
09:18:37.360 --> 09:18:52.839
Everything I said is true. Your legs are amazing. Your

2463
09:18:52.959 --> 09:19:02.959
legs deserve not just respect, but they deserve.

2464
09:19:02.720 --> 09:19:03.760
To relax.

2465
09:19:05.160 --> 09:19:05.519
Deeply.

2466
09:19:12.839 --> 09:19:16.160
They deserve to take some time out of the day

2467
09:19:18.400 --> 09:19:55.279
to just lecko completely relax, really can relax. And because

2468
09:19:55.319 --> 09:19:59.839
the legs are so such a most you know, very important,

2469
09:20:00.440 --> 09:20:05.599
I can't of your body and you relectles. The rest

2470
09:20:05.639 --> 09:20:17.360
of your body also naturally follows in that journey of comfort.

2471
09:20:25.480 --> 09:20:31.040
I feel it in my hips. My hips feel really loose.

2472
09:20:34.040 --> 09:20:35.879
And all say my light back as well.

2473
09:20:37.919 --> 09:20:42.760
My light back really feels it feels stretched.

2474
09:20:43.239 --> 09:20:46.480
Even though I'm just sitting in a chair, and there's.

2475
09:20:46.400 --> 09:20:47.919
No stretching.

2476
09:20:50.000 --> 09:20:51.639
As far as I'm aware that I'm doing.

2477
09:20:52.599 --> 09:20:53.639
But it's almost as if the.

2478
09:20:53.720 --> 09:20:57.480
Muscles are just relaxed so much that there is.

2479
09:20:57.599 --> 09:21:22.599
A natural stretch. His attention has reduced a lot an

2480
09:21:22.639 --> 09:21:30.599
anland camp down from ten pouns of one, you.

2481
09:21:30.639 --> 09:21:32.279
Can continue.

2482
09:21:33.440 --> 09:21:59.639
To fill wonderfully relaxed ten nine, eight, seven, six, five

2483
09:22:04.319 --> 09:22:33.040
four three joh one. Really, So, I'm just gonna countdown

2484
09:22:34.599 --> 09:22:39.279
and fire down to one, and as a countdown, you

2485
09:22:39.480 --> 09:22:46.360
just focus on the numbers, just the numbers counting down,

2486
09:22:47.440 --> 09:22:51.319
and notice how you feel.

2487
09:22:53.680 --> 09:22:54.879
In this moment.

2488
09:22:56.279 --> 09:22:58.519
As you hear the numbers counting down.

2489
09:22:59.319 --> 09:23:08.879
Knowing that those numbers counting down represent you feeling.

2490
09:23:11.400 --> 09:23:18.599
Calmer, not just in your body, but also relaxing your mind.

2491
09:23:21.400 --> 09:23:25.639
I just notice how you feel. There's nothing to do,

2492
09:23:26.800 --> 09:23:30.680
it's nothing to say, it's nothing to think about.

2493
09:23:33.760 --> 09:23:35.040
Starting with.

2494
09:23:36.519 --> 09:23:37.480
Number five.

2495
09:23:45.959 --> 09:23:56.239
Four three.

2496
09:24:06.519 --> 09:24:34.160
Two one, did you notice the gradual letting go, let

2497
09:24:34.239 --> 09:24:41.319
the tension in your body? It may also begin to

2498
09:24:41.599 --> 09:24:48.879
notice and be aware of how your mind is starting

2499
09:24:49.360 --> 09:24:51.360
to slow down.

2500
09:24:53.879 --> 09:24:57.239
This is just a natural thing that happens.

2501
09:25:00.000 --> 09:25:02.400
It's not really a special procedure.

2502
09:25:03.720 --> 09:25:07.639
It's just natural because it's your body.

2503
09:25:07.400 --> 09:25:13.239
Relaxes, your mind also starts to relax, and a more

2504
09:25:13.839 --> 09:25:16.360
mind relaxes, the more your body relaxes.

2505
09:25:16.480 --> 09:25:18.720
It's just a continuous.

2506
09:25:19.040 --> 09:25:30.120
Circle of relaxation. And is that calmness that comes from

2507
09:25:32.120 --> 09:25:33.319
relative quietness.

2508
09:25:34.839 --> 09:25:40.800
You can even if this background sounds either your side online,

2509
09:25:42.519 --> 09:25:48.440
it's still going to be quite calm. You know, you

2510
09:25:48.519 --> 09:25:53.199
haven't got the television on, there's no music in the

2511
09:25:53.239 --> 09:25:54.440
background unless.

2512
09:25:54.120 --> 09:25:56.440
You're listening to that we call the white music. Of course,

2513
09:26:01.319 --> 09:26:03.519
you're very likely not going to be sitting in the

2514
09:26:03.639 --> 09:26:06.760
room of other people. Of course you might be, but

2515
09:26:08.040 --> 09:26:11.319
generally it's more idea if you can do this on

2516
09:26:11.440 --> 09:26:13.559
your own, so.

2517
09:26:14.279 --> 09:26:31.720
No distractions, and when you stop thinking about stuff, relaxation.

2518
09:26:32.919 --> 09:26:40.400
Automatically rises. A sense of comfort starts to grow.

2519
09:26:44.919 --> 09:26:51.599
And without trying to build it up into something fantastical,

2520
09:26:55.400 --> 09:27:06.080
something magical, this is just a your process, something that's easy.

2521
09:27:08.120 --> 09:27:08.800
To accomplish.

2522
09:27:11.599 --> 09:27:19.360
In fact, it's almost the sense of relaxing completely happens.

2523
09:27:19.120 --> 09:27:22.519
Really when you put no effort into it.

2524
09:27:23.559 --> 09:27:29.279
It's not something that you can really force. It's something

2525
09:27:29.440 --> 09:27:32.559
that happens naturally.

2526
09:27:35.480 --> 09:27:43.120
A part of the process of this recording and others.

2527
09:27:44.440 --> 09:27:49.680
Is simply two allow you.

2528
09:27:52.000 --> 09:28:02.919
To take advantage of this space, this time, to just.

2529
09:28:07.040 --> 09:28:14.919
Let go, to just be here, to be in tune.

2530
09:28:18.279 --> 09:28:30.360
With how you feel, yet with the intention of wanting

2531
09:28:30.680 --> 09:28:32.599
to relax.

2532
09:28:32.319 --> 09:28:43.639
Deeply and maybe even to fall asleep, depending on what

2533
09:28:43.839 --> 09:28:47.919
it is that you wish for yourself.

2534
09:28:49.199 --> 09:28:49.959
In this moment.

2535
09:28:56.959 --> 09:29:06.319
As we know, relaxing is the majority of the process

2536
09:29:06.440 --> 09:29:10.519
of fallen asleep. The actual fall a sleep part is

2537
09:29:11.559 --> 09:29:12.839
a tiny bit at the end.

2538
09:29:16.199 --> 09:29:24.919
The deeper relaxed you become, the easier.

2539
09:29:27.480 --> 09:29:28.360
You find.

2540
09:29:29.599 --> 09:29:30.919
Yourself drifting.

2541
09:29:40.480 --> 09:29:42.400
He can also, if he choose.

2542
09:29:43.120 --> 09:29:43.760
Stay.

2543
09:29:45.080 --> 09:30:04.440
Focused on my voice and really enjoy the process, coratually

2544
09:30:10.000 --> 09:30:16.599
relaxin each muscle.

2545
09:30:20.839 --> 09:30:21.959
In your body.

2546
09:30:26.680 --> 09:30:37.800
Effortlessly and just observing.

2547
09:30:41.519 --> 09:30:43.000
The sensation.

2548
09:30:47.639 --> 09:31:04.080
Of letting go completely this time on account from six

2549
09:31:05.160 --> 09:31:11.120
that's one, you.

2550
09:31:11.199 --> 09:31:18.040
Can notice your wind caling down.

2551
09:31:19.839 --> 09:31:35.400
With each number. You hear me say, naturally, helm and slow.

2552
09:31:39.239 --> 09:32:33.480
To peaceful, six, five, four.

2553
09:33:05.400 --> 09:34:12.519
Three, What.

2554
09:34:33.760 --> 09:34:34.959
Be nowhere?

2555
09:34:38.239 --> 09:34:50.199
Have you wande to suit? You write down sinking deeply

2556
09:34:52.959 --> 09:35:10.360
into relaxation, and as you focus on your why idea,

2557
09:35:13.839 --> 09:35:23.360
may notice that there's some thoughts still there, maybe some

2558
09:35:23.680 --> 09:35:33.080
stubborn thoughts for some reason, perhaps need your attention.

2559
09:35:39.919 --> 09:35:41.440
It's what you can do is.

2560
09:35:46.879 --> 09:35:59.400
Save love to those thors sprinkle by those stores with love.

2561
09:36:01.160 --> 09:36:07.319
I built battles for a fowl to spring over pattles,

2562
09:36:07.400 --> 09:36:14.959
feel good love towards those thoughts, to let those thoughts slow,

2563
09:36:15.160 --> 09:36:21.599
that you're not padding the number, You just need them

2564
09:36:22.839 --> 09:36:34.760
to require to just calm down, slow down, wants down.

2565
09:36:38.480 --> 09:36:39.000
And now.

2566
09:36:46.760 --> 09:36:51.440
So as you focus on those and meaning thoughts, and

2567
09:36:51.680 --> 09:36:55.559
to go down this time from seven down to one.

2568
09:36:57.120 --> 09:37:04.919
With each number, just imagine sprinting all these flower petals

2569
09:37:05.680 --> 09:37:24.279
of love, kindness, gratitude over those thoughts to amount to

2570
09:37:24.599 --> 09:37:41.839
just notlt away and relax deeply. Those sports will become

2571
09:37:46.400 --> 09:43:15.400
and relaxed starting with number seven six five Chist stats speak.

2572
09:42:53.440 --> 09:43:06.120
Jes m.

2573
09:43:19.199 --> 09:43:59.559
M m

2574
09:45:00.120 --> 09:45:20.720
Passsssssssssssssssss