Aug. 5, 2025

(music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025

(music) (10 hours) Whisper Tuesday | LMBYTS #1406 | Jason Newland | 5th August 2025
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Hello, and welcome.

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To Jasonnewland dot com. My name's Jason new Land. Please

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only listen when you can faithfully close your eyes. This

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is whisper Tuesday. Let me boy to sleep. Hello, Hello,

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how you doing? Why so all itchy back? Still getting

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feedback from the whisper sound quality. I'll try to improve it.

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The problem is with the whisper, it's it's weird. The

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bet the microphone is the harder it is to pick

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up the whispers for some reason. And then once the

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whisper's done, I have to increase the volume otherwise you

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won't be able to hear it, which kind of I

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don't know.

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We'll see.

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So last night I sorted through my book because I

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had or my books stacked. Did I say, idly listen

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when you can save to close your eyes? Of course,

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this being a whisper recorded by the way, if you

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don't know, okay, Yes, So I had all my books

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stacked on the windowsill. It was just a temporary thing,

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partly because I'm diadying up, and also I've wear my

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help block out some of that noise from over the fence.

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But what it did is it seemed it.

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Did block out some noise, but the air seemed very

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stifling in air, there was no air flow. It might

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also be because I've been moving books around as eleven dusty.

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So what done is I've separated all the books and

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on my bookcase is the only books I have are

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hypnosis books. How many hypnosis books do I have? One? Three, four, five, six, seven, eight, nineteen, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen,

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twenty only one, twenty three, twenty four, twenty five, twenty six,

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twenty seven, eight, twenty nine, thirty, thirty one, thirty two,

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thirty three, thirty four, thirty five, thirty six, thirty seven,

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thirty eight, thirty nine, forty, forty one, forty two, forty three,

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forty four, forty five, forty six, forty seven, forty eight,

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forty nine, fifty fifty.

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One, fifty two, fifty three, fifty.

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Four, fifty five, fifty six, fifty seven, fifty eight, fifty nine, sixty,

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sixty one, sixty two, sixty three, sixty four, sixty five, six, six, six, seven,

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sixty eight, sixty nine, seventy seventy one, seventy two, seventy three,

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seventy four, seventy five, seventy six, seventy seven, seventy eight,

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seventy nine, eighty eighty one, eighty two, eighty three, eighty four,

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eighty five, eighty six, eighty seven, eighty eight, eighty nine, ninety,

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ninety one, ninety two, ninety three, ninety four, ninety five,

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ninety six, ninety seven, ninety eight, ninety nine. Let's to

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Turn My Head Round one hundred.

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One, two, three.

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Four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

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twenty one, twenty two, twenty three, twenty four, twenty five,

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twenty six, twenty seven, twenty eight, twenty nine, thirty, thirty one,

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thirty two, thirty three, thirty four, thirty five, thirty six,

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thirty seven, thirty eight, fifty nine, forty, forty one, forty two,

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forty three, forty four, forty five, forty six, forty seven,

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forty eight, forty nine, fifty two, one hundred two, three,

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fifty four, five, forty six, forty seven, fifty eight, fifty nine,

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sixty six, fine, sixty sixty three, sixty four, sixty five, seventy,

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sixty eight six, seventy, seventy one I might have miscounted

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book roughly. Oh no, there's another. Okay, there's more than

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on the other bookcase. There's three bookcases. I can't see

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that one because my head doesn't see round corners. It's

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just under two hundred books. I've got hypnosis. And now

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my neck is all stiff. It's sadough forty thirty years ago,

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we never mentioned it. When I woke up. I'd have

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a stiff neck every morning. It's almost like parts of

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my body of just train us third.

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Should I relax it?

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But he's internally shaking a little bit. Are you cold, Vinny?

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Are you cold?

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He woke me up?

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I don't know if he woke me.

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Up, but he would kind of woke up at the

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same time as me. I was having some very strange dreams,

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very strange, well, a very strange dream. There was this

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one I was in this I don't know what it was.

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I really don't know what it was. Byers, I had

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Vinny with me, Yeah I did. I had Vinny and

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as he does his contency of running off and in

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dreams he does does the same thing. And he was

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getting excited. I was in the street and he was

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getting excited to see a lady, complete stranger, and exactly

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that's what he does. He gets excited over people, and

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then we go around. She walks off and goes around

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the corner. He's all excited and he wraps right away

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around the van that she's in. I don't know how

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long the lead must have been, but it was super

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long for some reason, and she starts the van, which

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was weird. There was another scene in this.

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Dream where I'm in the pub.

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And it's the old pub where my landlady and landlord

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used to drink. I've had that dream a few times

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when I'm kind of was trying to avoid them just

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from awkwardness, and there was someone there that it was weird, Okay,

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it something. I am in this conversation with somebody and

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they're laughing, and then i say something that they don't like,

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and I'm completely kind of blocked out of the friendship group.

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And it turned out that there was one particular person

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who I thought I was friends with who's telling everyone,

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you know, basically controlling the environment. Very strange. I mean,

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that's not that's not real life for me. I suppose

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it has been in certain situations, not for quite a while,

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and usually it would not be something that I'd brought

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up with. Yeah, it was weird, like clearing up food

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from the floor. I don't know why, very strange and

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the whole thing. I was very tired when I went

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to bed last night, really tired. It was, I don't

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know really, I think it was still of moving about

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and doing that, sorting out the books. I've got a

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little bit of a sweat on or create a little

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bit of a puddle.

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And yeah, I was.

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Physically tired when I went to bed, which doesn't happen

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too often. Right now, I'm feeling physically hungry. Oh yes,

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a little bit hungry, my dear.

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M.

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Yeah yeah, yeah, yeah, yeah, yeah.

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Yeah yeah, a bit about at Saturday.

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I'm gonna.

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Probably continue with my little tidy up and just a

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little bit each day. Hm. I need to figure a

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way to soundproof that window though, but not permanently, just

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when I need it to be soundproofed. So I'm thinking

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of doing is getting some curtains and putting them on those.

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It's just basically putting them like layer after layer after layer.

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The thickness of.

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The window cell inside the window sill of the window

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and because you know, the window is not just the

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flat it's but it's flat, but the window goes out

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a little bit I suppose, like a little bit of

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a bay window kind of but maybe not. No, it's

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not no, it's not a bay window. But there's room.

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There's a window sill on the inside. So I can

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maybe get one, two, three, four or five thick curts

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and just lay them and I might do the job.

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I look into it.

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I mean, I could just try and get some really

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thick curtains for the outside.

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But I'm thinking I might need a bit more than that,

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because I don't need not after kind of soundproofing the

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whole time, just when I'm making recordings, and occasionally if

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it gets a little bit too squeaky out.

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There but too screaming.

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So much of this massive storm that we're supposed to

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have didn't get it in this area. Had a bit

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of wind, not me, but the weather was a bit windy.

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Don't be windy, that was it. And of course the

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weather the newspeople were giving it a name, Tiffany or

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Barbara or whatever. I don't know why why we need

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to have names for the weather. And yeah, it's very

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un British and to be doing stuff like that given

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a name to the weather.

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Oh it's storm Daniel, It's.

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What's the name Daniels, Dusty Daniels.

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I don't know.

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I just.

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Don't really understand why, why way way, way way, and

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what might do because I might just do this recording

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and upload it just one version the volume is without

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increasing the volume in editing, which means it'll only be

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one version of the recording, or maybe due to two versions,

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one with music one without.

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I don't know.

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So I woke up a.

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Bit late than normal.

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It's about six o'clock, I think on the door one

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minute past six in the morning, and I'm thinking about

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getting my table out of the storage room and burn

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it over where the No, that wouldn't work, finished his

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head dance. No one, just thinking I could put it

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over there where the.

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No.

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I don't mean that would work.

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I don't know.

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So being on the left hand side of the room

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where the bookcases are.

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The problem with that is.

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I would struggle to get my chair behind it. Mind you,

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I kind of getting to the point where I don't

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want to sit at those tables anymore near the near

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the TV. So perhaps I could just add that chip

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permanently behind the table. By two years. No, yeah, I

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do not do sit at that table when I do editing.

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So maybe because I got two desks with the TV on,

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I started to think that maybe I should move that

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TV up onto the wall, get a bracket and move

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on to the wall, which would free some space, and

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maybe I could get rid of the desks, but probably not.

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I think it's an okay set up as it is.

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I think it's all right. Actually, yeah, it's okay. I'm

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feeling quite relaxed. I'm just glad it's too late at

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six in the morning. I feel like the summer.

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Is just.

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I don't know, gone me because now we're in August.

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We have nice days in August. Never I do wonder

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why the school holidays don't start till the end of

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July and go through to August. It's really June and

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July are the best months of summer. If we have

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a good summer, June and July usually in the months

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where the summer is most summery like a lot if

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people like August, things start to cool down. It's cooler

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in the morning, cooler in the evening's starting.

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To get darker in the evening.

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It's getting lighter later in the morning. You know, things

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are starting to.

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Kind of bitter.

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Better move into wards autumn slowly, but and it'll be Christmas.

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I mean this time of year, where is it? So?

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You got.

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The kids go back to school in September.

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Then there's.

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Halloween end of October, Bonfire Night beginning of November, then

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Christmas in December, and then it's January again, another new year,

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two thousand and twenty sicks.

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I do believe.

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And of course there's this month when I turned fifty five,

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who was twenty year older at the end of the month.

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Didn't bother me when I was in my twenties about

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when I was in my late twenties, going from twenty

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nine to thirty.

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Yeah, it wasn't.

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I wasn't doing cartwheels, that's all I'm saying. Yeah, I

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don't think I am. Yeah, it's this something about which

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is weird now to say it out loud, But turning

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thirty it seemed old back then. Now I realize nearly

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twenty five years later, twenty.

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Five years yours, nearly half.

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My life later. In fact, Yeah, I realized thirty was

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incredibly young. Really, I wasn't old. I was never old

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at thirty, I just forget it. There is a degree

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of being treated differently that might just been in my mind.

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But I didn't feel the same as I did in

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my twenties. But I know one thing, I definitely did

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not feel like I'm in my fifties kind of Even

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sometimes I say my age, and I might ask myself

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my age, and I say to myself, oh, I'm forty five,

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forty four, And then I remember and I say, wait

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a minute, now, you're not I said, yes, I am.

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No I'm not, Yes you are. I wait a minute,

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I'm fifty four.

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Wow.

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Just doesn't necessarily sound correct, even though it is correct.

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Precise.

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00:28:03.079 --> 00:28:10.079
So I'm kind of thinking planning five years, and what

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00:28:10.119 --> 00:28:12.599
do I want to do with the next five years

242
00:28:13.680 --> 00:28:21.640
of my life? How do I want to spend that time?

243
00:28:29.319 --> 00:28:40.400
How can I help the most amounts of people? There's

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00:28:40.640 --> 00:28:46.119
gotta be away. They just must, they must, they must,

245
00:28:46.160 --> 00:29:00.200
they must be away. Two I mean technic, and I

246
00:29:00.559 --> 00:29:07.519
just carry on as I am. But I'm not satisfied

247
00:29:07.559 --> 00:29:10.519
at why I'm done or what I'm doing. I want

248
00:29:10.559 --> 00:29:14.880
to do more. I want to reach more people, and

249
00:29:15.039 --> 00:29:32.440
I flee help more people. I'm just not sure how.

250
00:29:53.559 --> 00:29:54.039
So there.

251
00:30:03.240 --> 00:30:07.319
I haven't really said much, have I Thirty minutes of

252
00:30:07.440 --> 00:30:16.480
me talking and I'm not ready said anything. It's a skill,

253
00:30:17.440 --> 00:30:29.920
and yes, a skinny, skilly skilled skill. But Tommy's kirkling

254
00:30:30.039 --> 00:30:31.160
for foody.

255
00:30:30.839 --> 00:31:06.680
Really worthy annythings, fairly happy.

256
00:31:03.200 --> 00:31:05.119
Where he's never satisfied.

257
00:31:07.920 --> 00:31:23.240
He always wants more, always wants something. But that's okay.

258
00:31:29.400 --> 00:31:37.519
I don't need him to send me.

259
00:31:39.720 --> 00:31:40.839
Thank you cards.

260
00:31:44.039 --> 00:31:49.039
Hey, Daddy, thank you for letting me eat and step

261
00:31:49.039 --> 00:31:49.720
on your bed.

262
00:31:51.720 --> 00:31:54.519
No, we don't make that go down very well.

263
00:31:58.119 --> 00:31:58.720
Thank you for.

264
00:31:58.759 --> 00:32:04.440
Taking me into the sad Bark every day, walking in

265
00:32:04.519 --> 00:32:07.319
the same place every day.

266
00:32:08.119 --> 00:32:10.200
It's so boring that thank you.

267
00:32:12.000 --> 00:32:19.000
Maybe thank you for all those facts.

268
00:32:19.839 --> 00:32:54.400
It's been a pleasure. Maybe not relax in the more

269
00:32:55.480 --> 00:33:05.799
deep and meaningful way, Maybe in a way that can

270
00:33:07.079 --> 00:33:16.359
not just allow you to feel calmer now and throughout

271
00:33:17.440 --> 00:33:26.559
the time we spend together here, not just relaxed at

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00:33:26.599 --> 00:33:30.799
the end of the recording when it's finished and you

273
00:33:30.839 --> 00:33:41.400
can enjoy that sense of comfort and peace, But also

274
00:33:48.720 --> 00:33:55.200
I think it would be nice to have those feelings

275
00:33:55.240 --> 00:34:11.480
of relaxation continue for longer after the recording has ended,

276
00:34:16.559 --> 00:34:25.559
so that you can still benefit from listening to my

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00:34:25.679 --> 00:34:40.320
voice maybe in a few hours time, perhaps tomorrow, and

278
00:34:40.360 --> 00:34:48.280
then by listening regularly, especially if you find like some

279
00:34:48.360 --> 00:34:52.320
people do and myself as well, sometimes I find one

280
00:34:52.400 --> 00:35:02.760
particular recording that really resonates with me, and I just

281
00:35:02.840 --> 00:35:08.519
listened to it over and over again every morning, every evening.

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00:35:16.159 --> 00:35:20.800
There was this recording from We're going back to about

283
00:35:20.920 --> 00:35:26.159
nineteen ninety nine. It wasn't hypnosis, but it was a

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00:35:26.280 --> 00:35:35.760
guided visualizations. It kind of was hypnosis, really, and I

285
00:35:35.840 --> 00:35:39.119
managed to find it again and it still has the

286
00:35:39.159 --> 00:35:48.360
same effect on me. And part of it was the

287
00:35:48.480 --> 00:36:01.719
person's voice relaxed me just felt so peaceful, and I'd

288
00:36:01.800 --> 00:36:08.920
look forward to listening to her in the morning and

289
00:36:09.079 --> 00:36:20.159
in the evening. And I knew before even pressing the

290
00:36:20.199 --> 00:36:28.719
play button that since I've done that, pressed the play button.

291
00:36:29.519 --> 00:36:40.480
This is in the days of CD players press the

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00:36:40.559 --> 00:36:45.920
play button. In fact, it might have even been a

293
00:36:45.960 --> 00:36:50.519
tape tape recorder. I'd lie down on the bed and

294
00:36:50.559 --> 00:37:09.000
then even without necessarily listening to her words because I

295
00:37:09.119 --> 00:37:16.599
had them memorized. Really, it was as if my body

296
00:37:18.519 --> 00:37:31.960
knew exactly what to do, and the muscles just almost

297
00:37:32.000 --> 00:37:52.480
went into automatic relaxation, and I remember my mind would

298
00:37:52.480 --> 00:38:03.880
slow down now. Now, I was listening to this recording

299
00:38:07.199 --> 00:38:13.280
in the early days of learning hypnosis, and long before

300
00:38:14.880 --> 00:38:22.920
I ever made any videos or audio recordings myself, because

301
00:38:22.960 --> 00:38:26.000
I didn't start doing that till two thousand and six,

302
00:38:32.920 --> 00:38:48.840
I knew. I knew how helpful I found being able

303
00:38:48.920 --> 00:38:57.960
to just let go, to have that trust in the

304
00:38:58.079 --> 00:39:08.599
person I'm listening to, knowing that it's going to be

305
00:39:12.440 --> 00:39:19.639
just as relaxing, if not more so. Each time you

306
00:39:19.719 --> 00:39:32.840
hear my voice, you may feel the same. Some people

307
00:39:35.360 --> 00:39:47.719
have been listening to me for over a decade, maybe

308
00:39:47.800 --> 00:39:53.239
not solidly, obviously not twenty four hours a day, but

309
00:39:55.360 --> 00:39:59.840
maybe people come back. Some people may be listen every

310
00:39:59.880 --> 00:40:16.360
day day. That's something that I do which you may

311
00:40:16.480 --> 00:40:37.400
not realize by listening, is when I record these recordings. Now,

312
00:40:37.559 --> 00:40:50.119
for example, I also am affected by the words that

313
00:40:50.199 --> 00:41:01.559
I say. So if I said to you you focus

314
00:41:01.639 --> 00:41:10.840
on your feet, notice your feet relaxing, I will be

315
00:41:11.000 --> 00:41:24.280
focusing on my feet. I will be noticing my feet relaxing.

316
00:41:34.159 --> 00:41:40.360
If I said, focus on your hands, and maybe notice

317
00:41:40.519 --> 00:41:52.000
the difference between each hand, Perhaps notice that the air

318
00:41:52.440 --> 00:41:57.119
in the room, the temperature of the room, on the

319
00:41:57.159 --> 00:42:08.960
backs of your hands. You may start to notice what

320
00:42:09.079 --> 00:42:17.199
almost feels like a very light breeze, even though there

321
00:42:17.199 --> 00:42:22.320
may not be any type of breeze at all where

322
00:42:22.360 --> 00:42:35.960
you are right now. And as you become aware of

323
00:42:36.000 --> 00:42:49.440
your hands, I'm also aware of how relaxed my hands

324
00:42:53.320 --> 00:43:15.679
are feeling now, and when it comes to potentially drifting

325
00:43:15.760 --> 00:43:20.840
off to sleep, which may be the reason you're listening,

326
00:43:26.559 --> 00:43:41.199
I also feel drowsy when I make these recordings. I

327
00:43:41.320 --> 00:43:59.679
also notice my mind drifting. In fact, at times I've

328
00:43:59.719 --> 00:44:14.199
actually fallen asleep without even noticing, and then I carry

329
00:44:14.280 --> 00:44:25.840
on talking and it's suddenly when I listen back to

330
00:44:25.840 --> 00:44:34.920
do the editing, I hear snoring, and I think, I

331
00:44:34.920 --> 00:44:45.960
don't remember snoring, I remember talking. It's snorings I pick

332
00:44:46.119 --> 00:44:52.480
turned up. That's why I sound like when I snore.

333
00:44:58.000 --> 00:45:11.320
I get really into the whole experience. I don't know

334
00:45:11.400 --> 00:45:21.000
how you feel. How relaxed do you feel in your feet,

335
00:45:24.119 --> 00:45:47.000
how relaxed you feel in your hands. I have noticed

336
00:45:49.599 --> 00:46:09.159
more and more the more relaxed level of comfort you feel,

337
00:46:12.800 --> 00:46:28.960
the easier your breathing becomes. It's almost like that additional

338
00:46:32.159 --> 00:46:53.119
muscle relaxation. So this allows you to breathe easier without

339
00:46:54.599 --> 00:47:22.119
necessarily focusing on your breath, however, being able to notice

340
00:47:25.920 --> 00:47:55.760
be ease in which you breathe so naturally, You breathe

341
00:47:56.239 --> 00:48:45.800
so very easily, and whenever i imagine my breathing improving when

342
00:48:45.840 --> 00:48:59.039
I've got my eyes closed, attend to fis your eyes

343
00:49:01.079 --> 00:49:15.639
a beautiful field of trees and flowers producing all that

344
00:49:17.519 --> 00:49:50.280
life giving oxygen. It feels nice to, if nothing else,

345
00:49:53.480 --> 00:50:27.599
just taking some time away from everything, enjoying that feeling

346
00:50:28.000 --> 00:51:18.639
of pace, serenity with a joyful heart. Time seems to

347
00:51:18.760 --> 00:51:53.880
just drip by so very slowly, relaxed, so deeply peaceful,

348
00:52:03.760 --> 00:53:00.960
completely unattached to any thoughts whatsoever. In this moment, completely free,

349
00:53:12.840 --> 00:53:41.639
you might say that no mind slowed down. Slowed down

350
00:54:04.039 --> 00:54:32.599
because nothing really requires your attention. You can enjoy the

351
00:54:32.599 --> 00:54:44.519
physical sensations of allowing the stress to drip out of

352
00:54:44.599 --> 00:55:04.639
your body, to repair out of every part of your body,

353
00:55:14.559 --> 00:55:53.159
and being released from your brain your mind slowly but

354
00:55:53.840 --> 00:56:38.840
surely muscles, same legs, legs, ras sur very deep.

355
00:56:38.639 --> 00:56:38.960
Thy.

356
00:56:48.719 --> 00:57:19.599
Legs, sweat deeply, and the feelings, the pleasant feelings in

357
00:57:19.679 --> 00:57:44.199
your arms and shoulders deep in each part of your body,

358
00:57:47.519 --> 00:58:26.360
further and deeper said the feedings in the back of

359
00:58:26.440 --> 00:59:28.679
your neck, the feedings in your wrists, muscles, in front

360
00:59:28.760 --> 01:00:30.119
of your body. Peace, deep sets of pace spreads through.

361
01:00:31.400 --> 01:01:04.320
A very cold, even man.

362
01:01:07.519 --> 01:02:32.360
Focus on your mind. Your mind becomes Ah's lover, deeper, relax, fairy,

363
01:02:32.679 --> 01:03:50.280
slow stomach days for many a stomach back. Notice letice soundlaxed.

364
01:03:55.199 --> 01:03:56.679
Now feel.

365
01:04:05.519 --> 01:04:07.320
In the hole of your.

366
01:04:07.239 --> 01:04:40.280
Back, in a spy from your brain, all way down

367
01:04:41.679 --> 01:04:51.519
the middle of your back, sending and receiving millions of

368
01:04:51.800 --> 01:05:22.800
messages every day, de comfort, increase, declare, lix.

369
01:05:53.039 --> 01:06:32.320
Ms, legs, spreading those signals down your spinal cord, in.

370
01:06:32.480 --> 01:06:52.599
Theovery parts of your body, your shins and your calfessles,

371
01:07:19.880 --> 01:07:38.320
your outbursts, fields of.

372
01:07:38.480 --> 01:07:55.480
Peace and tranquility spreading through your body, tips of your tooth,

373
01:08:00.159 --> 01:08:06.239
your eyes, your fingers.

374
01:08:10.719 --> 01:08:24.640
Wait, you know that letting go.

375
01:08:26.800 --> 01:08:28.199
Rea, letting go.

376
01:08:56.039 --> 01:09:38.760
Pace, drift in mind, just wound away, happy to let go,

377
01:09:42.039 --> 01:09:52.119
let go delete leger.

378
01:10:17.199 --> 01:10:18.159
So drink.

379
01:10:42.399 --> 01:13:21.560
Nobody, enjoy of sensoria, joy, space, this space, pace and

380
01:13:21.960 --> 01:14:18.279
safety s very rights and.

381
01:14:25.840 --> 01:14:54.880
USA to.

382
01:14:56.359 --> 01:15:47.880
The living to letting go. Maybe we can just focus

383
01:15:48.319 --> 01:15:56.960
on the different parts of your body, just to notice

384
01:16:23.439 --> 01:17:26.239
Boy and your eyes, So Louise, notice the sense of

385
01:17:29.239 --> 01:19:35.600
complete freedom, absolute freedom. Yes, ener change paste to breeze

386
01:19:39.399 --> 01:20:55.920
so much ease you may not if not test your

387
01:20:56.159 --> 01:21:58.880
mind drifting pace a deeply in the direction.

388
01:22:03.760 --> 01:22:45.560
Ditle bliss for pace, Bliss for pace, terrest.

389
01:23:33.479 --> 01:25:54.760
Two pays shirt let you go p mind. Fox forty

390
01:25:55.560 --> 01:26:59.079
films host this very fast and paceful, so pay like,

391
01:27:34.960 --> 01:27:41.199
and you could start to notice that you are feeling

392
01:27:41.600 --> 01:27:52.800
more relaxed, even though I've not purposely focused your mind

393
01:27:53.800 --> 01:28:01.319
upon that sense of physical comfort that is growing within

394
01:28:01.439 --> 01:28:10.600
you throughout your body, and your mind starts to slow down,

395
01:28:15.520 --> 01:28:22.680
and that could be almost in recognition of I guess

396
01:28:23.159 --> 01:28:38.199
my speech not being particularly fast, things generally feel calmer.

397
01:28:41.720 --> 01:28:49.680
Just by listening to my voice, you give yourself an

398
01:28:49.760 --> 01:28:57.680
opportunity to take a break from the day, take a

399
01:28:57.800 --> 01:29:05.960
break from your life, as it is, to give yourself

400
01:29:06.039 --> 01:29:13.880
a rest, giving yourself permission to take some time off

401
01:29:16.199 --> 01:29:21.560
and to allow your body to relax and allow your

402
01:29:21.720 --> 01:29:32.319
mind to slow down, which in turn releases the tension

403
01:29:33.760 --> 01:29:42.920
any stresses that you had in your body. It's almost

404
01:29:42.960 --> 01:29:47.079
as if the parts of your body just open up,

405
01:29:48.439 --> 01:29:59.800
allowing the negativity out and at the same time replace

406
01:30:00.079 --> 01:30:10.199
and that negativity with positive healing energy, which then fills

407
01:30:10.279 --> 01:30:19.159
your body up and your mind to also starts to

408
01:30:21.600 --> 01:30:36.560
appreciate those feelings of increasing confidence and an almost uplifting feeling,

409
01:30:38.640 --> 01:30:52.800
positive healing energy that spreads through your body like a

410
01:30:53.000 --> 01:31:07.119
wave of comfort. And all this comes from just allowing

411
01:31:07.199 --> 01:31:15.680
yourself a few minutes, maybe half an hour, however long

412
01:31:15.800 --> 01:31:28.960
you want it to be, just rest, allow your mind

413
01:31:29.119 --> 01:31:39.840
and your body to almost preset itself to the settings

414
01:31:40.079 --> 01:31:55.600
of comfort and relaxation, calmness, which allows more room for

415
01:31:57.039 --> 01:32:09.039
feelings of pleasure and happiness to move around your body

416
01:32:10.880 --> 01:32:17.279
and into your mind. Must as if your mind and

417
01:32:17.399 --> 01:32:28.920
your body are sinking together, almost mirroring each other with

418
01:32:29.399 --> 01:32:43.760
that growing positivity and calmness. And it feels nice, really

419
01:32:43.920 --> 01:32:49.760
does feel nice to know that you are the one

420
01:32:49.920 --> 01:33:03.119
that has allowed yourself to feel more comfort and to

421
01:33:03.479 --> 01:33:16.920
experience more of this deep relaxation spreading throughout your body.

422
01:33:23.960 --> 01:33:29.239
And as I focus on each part of your body,

423
01:33:31.680 --> 01:33:43.720
you can notice that that part becomes even more relaxed

424
01:33:45.720 --> 01:33:54.880
just by focusing on it, becomes even more calm and

425
01:33:55.119 --> 01:34:06.319
comfortable just by focusing. And as I moved down your body,

426
01:34:07.680 --> 01:34:14.199
starting and your head, the parts that you have already

427
01:34:14.399 --> 01:34:24.239
focused on or continue to relax deeply, and those parts

428
01:34:24.399 --> 01:34:34.720
that have not yet focused on what just automatically release

429
01:34:36.039 --> 01:34:44.760
any remain intention in anticipation of even more comfort about

430
01:34:44.840 --> 01:34:56.720
to come. Now, the start by focusing on your forehead.

431
01:34:59.479 --> 01:35:08.159
Just being in aware the feelings of your forehead. Any

432
01:35:08.279 --> 01:35:15.760
background sounds like mister Herbert the pigeon can just allow

433
01:35:15.880 --> 01:35:23.000
you to feel even more relaxed. Just means you're in

434
01:35:23.079 --> 01:35:31.159
the moment. This isn't this isn't a sterile environment. This

435
01:35:31.359 --> 01:35:39.159
is the world. I live in the countryside, so there's

436
01:35:39.239 --> 01:35:50.479
lots of nature sounds around. As you focus on your forehead,

437
01:35:52.560 --> 01:35:58.000
just notice how it becomes even more relaxed as you

438
01:36:00.159 --> 01:36:07.399
focus only on my voice and that part of your body.

439
01:36:12.600 --> 01:36:20.880
Moving down to your eyes, focusing on your eyes, noticing

440
01:36:23.359 --> 01:36:33.079
how your eyelids feel so heavy yet so light at

441
01:36:33.119 --> 01:36:39.560
the same time, and all the muscles around your eyes

442
01:36:39.800 --> 01:36:54.199
relaxing completely. Moving your focus down to your mouth, your lips,

443
01:36:54.680 --> 01:37:04.560
your tongue, your teeth, your comes, all of your mouth relaxing,

444
01:37:08.039 --> 01:37:18.399
calm and lease. If you focus now on your jawel

445
01:37:21.760 --> 01:37:26.439
just a part of your jaw near your mouth, your chin,

446
01:37:27.920 --> 01:37:32.039
all the way up the size of your face to

447
01:37:32.119 --> 01:37:50.800
your ears. Now of your jaw heading are relaxed, calm,

448
01:37:59.039 --> 01:38:08.079
focusing on your leck, the front of your neck and

449
01:38:08.239 --> 01:38:21.800
your throat. Legs loose and calm. The sides of your neck,

450
01:38:24.119 --> 01:38:32.680
right left side of your leg, your legs stain, lace

451
01:38:36.520 --> 01:38:50.359
and calm. Now the back of your leg, focusing on

452
01:38:50.520 --> 01:39:00.279
the back of your leck, letting go with any action

453
01:39:01.199 --> 01:39:10.319
that may be there before, and enjoying that sense of

454
01:39:11.359 --> 01:39:21.800
increasing comfort and release I think you can experience in

455
01:39:21.920 --> 01:39:34.359
the back of your neck, moving down your back, moving

456
01:39:34.640 --> 01:39:38.960
either side of your spine right from the top of

457
01:39:39.039 --> 01:39:44.560
your back all the way down to the bottom of

458
01:39:44.680 --> 01:40:02.560
your back, down to your lower back. Jim up and

459
01:40:02.760 --> 01:40:11.800
down your spine. You can feel the muscles either side

460
01:40:11.840 --> 01:40:26.520
of your spine relaxing even more. And as those muscles relax,

461
01:40:28.720 --> 01:40:36.560
that sense of comfort starts to spread outwards from your

462
01:40:36.720 --> 01:40:46.239
spine into both sides of your back, the top of

463
01:40:46.359 --> 01:40:53.239
your back, the middle end your lower back. And as

464
01:40:53.319 --> 01:41:00.760
you scan gently and slowly up and down on your back,

465
01:41:03.159 --> 01:41:07.520
there's a muscles in the top of your back relax

466
01:41:08.119 --> 01:41:15.479
and become a looser. The muscles in the middle of

467
01:41:15.560 --> 01:41:23.199
your back also seemed to just almost divine from each other,

468
01:41:24.199 --> 01:41:40.840
separating and almost melting, and in your lower back seems

469
01:41:40.840 --> 01:41:54.159
to be an extra special feeling of comfort. The spreads

470
01:41:54.319 --> 01:42:00.560
into your hips. Sit down your lower back, into your hips,

471
01:42:05.239 --> 01:42:11.680
it's the area where your cosicks are, and into your

472
01:42:11.760 --> 01:42:23.840
buttocks always muscles then spread, bring your lock back into

473
01:42:23.920 --> 01:42:36.920
your hip area. Start to melt, start to reading and

474
01:42:36.920 --> 01:42:47.880
the goo the you know where about to focus on

475
01:42:48.000 --> 01:43:01.520
your shoulders, back your spine, continue till let go tenue

476
01:43:02.520 --> 01:43:17.359
to relax so coldly. As you focus on your shoulders,

477
01:43:19.159 --> 01:43:44.319
you may notice they're already feeling really release, they're already come.

478
01:43:51.239 --> 01:44:03.600
I feel those muscles. The move from your neck into

479
01:44:03.680 --> 01:44:22.439
your shoulders feels so soft and gentle, so sooner.

480
01:44:28.239 --> 01:44:29.000
And calm.

481
01:44:40.680 --> 01:44:54.439
The feeling your shoulders since to spread deep into your shoulders,

482
01:44:56.479 --> 01:45:05.720
and since relaxation, not just traveling deeply into your muscles,

483
01:45:09.520 --> 01:45:22.399
also relaxing the butterness and move your own way to

484
01:45:22.640 --> 01:45:31.560
underneath your arms, relaxing the whole area between the tops

485
01:45:31.640 --> 01:45:45.920
of your shoulders and underneath your arms. He then you're

486
01:45:46.000 --> 01:45:58.760
just so relaxed and comfortable in your shoulders al which

487
01:45:58.960 --> 01:46:21.199
says that deep he message into your arms. You may

488
01:46:21.439 --> 01:46:28.640
feel almost to say your arms anno even that because

489
01:46:28.760 --> 01:47:12.399
the sun relaxed, so deeply relaxed, so calm, so live.

490
01:47:19.800 --> 01:47:36.119
That feels spreading way down your arms to hours including

491
01:47:37.800 --> 01:48:12.760
you always scumforts spreads a way intoists for sadrists so

492
01:48:13.199 --> 01:49:01.439
heavy yet the same time silight and gentle fuck said, now.

493
01:49:04.680 --> 01:49:05.560
You as.

494
01:49:27.800 --> 01:50:17.159
A peace annoys a sense pace. It just seems to

495
01:50:24.000 --> 01:52:38.359
Sharlia hands relax deeply els, it's think it tips attention,

496
01:52:40.239 --> 01:57:43.800
fad your body five eg scots faith you saint sick,

497
01:57:44.239 --> 01:58:45.680
pay so sick sick pay so sacom pace ho scoms

498
01:58:56.520 --> 01:59:23.720
same pace fall s l deep relaxation, the spread chest stock.

499
01:59:36.920 --> 01:59:55.720
Let's take go everything. So I'm gonna start counting down

500
01:59:55.800 --> 02:00:07.239
now from twenty down to one. You can imagine in

501
02:00:07.359 --> 02:00:12.920
a way it's like just walking down some steps and

502
02:00:13.079 --> 02:00:18.560
each step or twenty steps, and each step represents a

503
02:00:18.800 --> 02:00:32.359
level of comfort. Each step represents a deepening of that comfort,

504
02:00:39.039 --> 02:00:44.680
and the furthies you walk down those steps that deeper

505
02:00:45.359 --> 02:00:47.079
more lags do you feel.

506
02:00:53.600 --> 02:00:53.640
So?

507
02:00:54.319 --> 02:04:44.159
Starting with number twenty ninety eighteen seven, ten sixty three

508
02:05:26.920 --> 02:16:51.200
fourhhhhhhh S two eight us si five US.

509
02:17:01.879 --> 02:19:06.399
Us us.

510
02:19:32.000 --> 02:19:35.079
The U.

511
02:20:01.479 --> 02:21:50.879
Now as you focus on your wives, you're gonna countdown

512
02:21:51.319 --> 02:22:02.360
from ten down to one, focusing just on your eyes,

513
02:22:06.200 --> 02:22:14.680
your eyelids, the muscles around your eyes, your eye wolves themselves,

514
02:22:16.239 --> 02:22:17.840
a whole area.

515
02:22:20.399 --> 02:22:35.079
That makes up your eye. As we count down ten

516
02:22:37.159 --> 02:22:49.319
down to one, whilst to focusing on your eyes, you

517
02:22:50.000 --> 02:23:04.319
become twice is relaxed with each number counting out that

518
02:23:04.559 --> 02:23:11.760
you may find the way you want to do is

519
02:23:12.319 --> 02:23:21.520
just drift off to sleep. And if that's what you want,

520
02:23:24.559 --> 02:23:37.520
then just allow yourself to do that. Now focusing on

521
02:23:37.680 --> 02:23:45.600
your eyes and to begin counting down from ten down

522
02:23:45.719 --> 02:30:36.680
to one. Right now, ten nine eighth ships.

523
02:28:39.280 --> 02:31:58.280
U threehhhhhh.

524
02:33:03.799 --> 02:33:20.479
So count down from ten to one ten nine eight,

525
02:33:23.319 --> 02:33:48.120
seven six five four three two one. And maybe that

526
02:33:48.319 --> 02:33:52.440
was a bit too quick in order to relax. Maybe

527
02:33:52.479 --> 02:33:58.520
it's a too fast for you to notice the calming

528
02:33:58.760 --> 02:34:05.639
of your body, maybe even a little bit of pressure there.

529
02:34:05.799 --> 02:34:09.280
Like you'll count it down from ten to one. Would

530
02:34:09.280 --> 02:34:12.559
you expect me to do? Man, expect me to just

531
02:34:12.600 --> 02:34:22.200
to go floppy just because you're counting down. If you

532
02:34:22.360 --> 02:34:28.399
try again, but this time I go this lower. This

533
02:34:28.680 --> 02:34:33.600
time that you focus on the whole of your body

534
02:34:34.799 --> 02:34:41.840
before we focus on your legs, just notice how your

535
02:34:41.920 --> 02:34:56.280
body does start to feel more relaxed. With every number

536
02:34:57.280 --> 02:35:37.719
that I count down ten nine, eight, seven, six, five

537
02:35:48.159 --> 02:36:47.360
four three, HM one, I just notice how how you feel, generally,

538
02:36:47.799 --> 02:37:02.079
how your body feels. It's not necessarily even about counting

539
02:37:02.200 --> 02:37:08.959
down from ten to one. It's that space that.

540
02:37:09.040 --> 02:37:10.760
You have, that.

541
02:37:13.319 --> 02:37:34.200
Space between being active physically or mentally, just the sitting

542
02:37:34.440 --> 02:37:39.040
or lying down and just being there, not doing anything,

543
02:37:39.239 --> 02:37:45.840
not saying anything, or needing to think about anything. So

544
02:37:46.559 --> 02:37:49.559
it opens up a space, you know, a bit of

545
02:37:49.639 --> 02:38:00.600
a space, a gap. And the more I calm down

546
02:38:00.680 --> 02:38:08.040
from ten to one, the bigger that gap becomes. So

547
02:38:08.159 --> 02:38:20.559
there's that gap of calmness, of comfort, relaxation. It's a

548
02:38:20.719 --> 02:38:34.760
nice feeling and it moves those stresses or discomforts physically

549
02:38:34.959 --> 02:38:47.040
or emotionally moves away. Allows you.

550
02:38:49.799 --> 02:38:50.280
To just.

551
02:38:53.280 --> 02:38:59.600
Slow down, someone to count the game from ten down

552
02:38:59.639 --> 02:39:09.639
to one, and notice that gap widening, the gap and

553
02:39:09.760 --> 02:39:14.200
its it widens. It's almost like that the stress and

554
02:39:14.319 --> 02:39:34.719
attention falls into the gap, gives you that distance, that space.

555
02:39:37.120 --> 02:41:43.479
Now ten nine eight, seven, six, five four three, Then

556
02:41:43.719 --> 02:42:03.840
how did you what you feel? Can you notice that

557
02:42:04.879 --> 02:42:43.280
the feeling calm, relaxed? Were now focus on your legs,

558
02:42:44.959 --> 02:43:05.440
just two legs. You're just gonna start with focusing on

559
02:43:05.879 --> 02:43:25.040
your thighs. Of course, it's not the most exciting thing

560
02:43:25.200 --> 02:43:31.719
to be doing, because I'm sure, like most of your

561
02:43:31.760 --> 02:43:43.440
body is not a lot going on right now. Just

562
02:43:43.639 --> 02:43:49.760
focusing on the whole of your thighs, the tops of

563
02:43:49.840 --> 02:43:55.920
your thighs, the sides of your fighs, the bottoms of

564
02:43:56.000 --> 02:44:03.200
your thighs. You're out of thighs and thighs, basically the

565
02:44:03.319 --> 02:44:10.920
whole of your thigh that leads into your hip and

566
02:44:11.079 --> 02:44:21.840
it goes down to your knee joints. And this is

567
02:44:21.879 --> 02:44:30.440
a big area. It's a very heavy area. It's very strong,

568
02:44:31.680 --> 02:44:36.680
probably the strongest muscles in your body and in your thighs.

569
02:44:46.840 --> 02:44:54.559
But I don't think we perhaps give enough attention to

570
02:44:54.799 --> 02:45:08.520
her thighs. Perhaps we don't acknowledge how important how thighs

571
02:45:08.760 --> 02:45:28.520
are to our lives, how much they actually do for

572
02:45:28.719 --> 02:45:42.319
us all through our lives. And it may may seem

573
02:45:42.520 --> 02:45:47.680
sound really weird, but I think that all of our

574
02:45:47.760 --> 02:45:58.639
body parts, especially our thighs, needs some TLC, a bit

575
02:45:58.639 --> 02:46:11.520
of love shown, a bit of the acknowledgement, thank you,

576
02:46:14.719 --> 02:46:26.959
gratitude for what air thighs do for us. And I

577
02:46:27.159 --> 02:46:32.840
know this may sound a bit strange, maybe you think,

578
02:46:33.280 --> 02:46:36.200
why am I Surely I should be out in the

579
02:46:36.280 --> 02:46:44.840
garden hugging a tree or something. Wow, it's hard to

580
02:46:44.879 --> 02:46:48.079
set a microphone up on a tree. That's why I'm

581
02:46:48.120 --> 02:46:50.959
doing this indoors. Otherwise I wouldn't be outside working a tree.

582
02:46:52.399 --> 02:47:01.360
I can't see the television for the tree you moved

583
02:47:01.399 --> 02:47:10.680
down to Your knees gain such an important part, and

584
02:47:11.280 --> 02:47:15.719
I think we don't necessarily I'll speak for myself here,

585
02:47:18.239 --> 02:47:23.040
I don't necessarily appreciate all that one needs to do

586
02:47:23.280 --> 02:47:29.920
for me until I have a problem with my need. Occasionally,

587
02:47:30.000 --> 02:47:35.200
if I ever, maybe i'll bash it. It's aching for

588
02:47:35.319 --> 02:47:42.079
some reason. It's then that I realize how much it does.

589
02:47:43.719 --> 02:47:46.920
You know, the benefit of being able to use my

590
02:47:47.200 --> 02:47:56.879
legs without any kind of physical discomfort is a beautiful

591
02:47:56.920 --> 02:48:06.159
thing that's possibly not appreciated. Toil it's temporarily removed. You

592
02:48:06.239 --> 02:48:13.120
know that's comfort. But as you focus on your knees,

593
02:48:15.280 --> 02:48:20.920
regardless of how your knees feel, you can have that

594
02:48:21.239 --> 02:48:27.360
sense of gratitude and love to your needs for all

595
02:48:27.520 --> 02:48:39.920
that they do for you. You can still have that

596
02:48:40.040 --> 02:48:44.959
attention on your thighs. Maybe notice how your thighs feel.

597
02:48:47.159 --> 02:49:05.200
Maybe notice that they are relaxing more deeply as you

598
02:49:05.319 --> 02:49:10.520
focus now on the bottoms of your legs, your shins,

599
02:49:11.559 --> 02:49:18.159
your calf muscles, the bones between your knees and your

600
02:49:18.200 --> 02:49:31.600
feet incorporate, and the course your ankles so important. Anyone

601
02:49:31.680 --> 02:49:36.440
has had, even like the slightest sprain of an ankle,

602
02:49:37.680 --> 02:49:44.200
knows how how much we take our ankles for granted.

603
02:49:50.120 --> 02:49:52.120
And it's kind of strange in a way when you

604
02:49:52.200 --> 02:49:57.799
think that. You know, logically, our wrists are a lot

605
02:49:57.959 --> 02:50:02.799
thinner than the rest of their arm, which is okay,

606
02:50:02.920 --> 02:50:06.600
it doesn't you can't see any problem with that because

607
02:50:06.639 --> 02:50:12.639
we're just picking stuff up by our ankles so much

608
02:50:12.959 --> 02:50:22.559
thinner than the rest of our legs. And from a

609
02:50:22.680 --> 02:50:27.479
physics perspective or logical even it doesn't really make sense

610
02:50:28.879 --> 02:50:36.840
that all this weight will ultimately be resting on your ankles,

611
02:50:37.920 --> 02:50:51.319
they leading to your feet. That thin area, thin bone. Yeah,

612
02:50:51.399 --> 02:50:57.120
it does so much great work. Supports as supports our

613
02:50:57.200 --> 02:51:08.959
body for a lifetime, helps us to balance, It helps

614
02:51:09.040 --> 02:51:21.680
you to get around, to be mobile. And there's the

615
02:51:21.799 --> 02:51:29.959
calf muscles. Of course, when I was younger, I couldn't

616
02:51:29.959 --> 02:51:35.360
see the pointing calf muscles didn't seem to do anything Okay,

617
02:51:36.479 --> 02:51:40.200
if it worked around tiptoes, then my calf muscles get

618
02:51:40.280 --> 02:51:44.479
some work. Of course, that's not true. The calf muscles

619
02:51:44.520 --> 02:51:54.000
are being used whenever we use their legs in your

620
02:51:54.120 --> 02:52:06.520
shins there to protect you'll lower legs shaped in a

621
02:52:06.639 --> 02:52:20.440
way almost as a protector for the bone, leading of

622
02:52:20.559 --> 02:52:30.840
course to your ankles and your feet. But we're not

623
02:52:30.959 --> 02:52:32.840
going to focus on your feet. We're just going to

624
02:52:32.920 --> 02:52:39.920
focus on the legs. I realize now that I've mentioned

625
02:52:40.000 --> 02:52:44.680
your feet, you'll probably focus on them anyway, So maybe

626
02:52:44.760 --> 02:52:50.879
I should focus on your feet a little bit. You

627
02:52:51.000 --> 02:52:55.399
can have them in your awareness the same as you

628
02:52:56.239 --> 02:52:59.840
have your thighs and your awareness. Even though we have

629
02:53:00.159 --> 02:53:05.840
been focusing on your thighs a few minutes, we'll be

630
02:53:06.000 --> 02:53:20.399
focusing on your ankles. There's still that sensation of comfort

631
02:53:23.120 --> 02:53:35.079
in your thighs, and there's that movement of energy because

632
02:53:35.120 --> 02:53:42.079
the thighs hold lots of different sensations. Of course, there's

633
02:53:42.120 --> 02:53:46.879
the muscles, the big strong muscles that we have in

634
02:53:46.959 --> 02:54:00.799
our thighs, but the skin on the outside the thighs,

635
02:54:01.799 --> 02:54:06.479
as in the outside of all of our body, can

636
02:54:06.559 --> 02:54:24.520
be very sensitive, sensitive to attached, sensitive to temperature, and

637
02:54:24.719 --> 02:54:33.120
inside your thighs, the bones, there's the muscle, there's the blood, vessels,

638
02:54:33.239 --> 02:54:39.040
the arch trees to all this stuff inside your thighs.

639
02:54:43.479 --> 02:54:46.840
I guess sometimes it'd be nice if you could actually

640
02:54:46.920 --> 02:54:54.479
put your fingers inside your thighs and message, so you

641
02:54:54.559 --> 02:54:58.239
can message on the outside of the course, but able

642
02:54:58.280 --> 02:55:01.559
to get deep into the muscle, to be able to

643
02:55:01.719 --> 02:55:08.000
just massage inside your thighs, Massage in the bones of

644
02:55:08.120 --> 02:55:20.680
your leg, massage in the veins, just gently healing thighs.

645
02:55:24.760 --> 02:55:32.040
You can move down message inside your knees, just message

646
02:55:32.079 --> 02:55:39.600
in those bones with healing fingertips, spreading that healing energy

647
02:55:40.360 --> 02:55:50.159
deep into the choice new knees. Of course, there's the

648
02:55:50.319 --> 02:55:56.280
back of your You need the inside crease real need

649
02:55:56.959 --> 02:56:04.200
is a very sensitive area. Very it feels very nice

650
02:56:04.239 --> 02:56:09.159
when it stricken. It might be because it's an area

651
02:56:09.239 --> 02:56:14.319
that's not really touched very often. It's almost like a

652
02:56:14.479 --> 02:56:23.399
hidden part a crease your legs. It's almost like a

653
02:56:23.479 --> 02:56:28.719
part that has a sensitivity, which is a little bit different.

654
02:56:36.559 --> 02:56:46.520
Of course, it's protected by your legs, so you can

655
02:56:46.680 --> 02:56:51.920
let you put in your fingers into that increase your legs.

656
02:56:57.719 --> 02:57:02.319
Folding between your legs, you can just message with your fingertips,

657
02:57:03.959 --> 02:57:14.959
your fingertips going inside, massage in the muscle tissue you

658
02:57:15.079 --> 02:57:18.520
can cause fielder the bones.

659
02:57:18.440 --> 02:57:19.479
Of your knees.

660
02:57:20.680 --> 02:57:31.120
Heating through your fingertips. And then as you go down

661
02:57:34.000 --> 02:57:36.799
to your calf muscles, and that's the part I'd like

662
02:57:36.879 --> 02:57:41.600
to be able to really put my fingertips step inside

663
02:57:42.360 --> 02:57:51.280
the calf muscles, massage in every single tissue of that muscle,

664
02:57:52.879 --> 02:58:02.799
healing every part. And then doing the same for my shies.

665
02:58:06.000 --> 02:58:14.159
Massage and gently stroking the bones, generally stroking them, hearing

666
02:58:14.399 --> 02:58:18.520
in a loving way, because they deserve to be treated.

667
02:58:21.559 --> 02:58:25.840
There's the precious bones that they are. Their legs are

668
02:58:25.879 --> 02:58:29.680
so precious as in all the other parts of our body,

669
02:58:32.200 --> 02:58:46.040
the more precious of any chub on the planet. When

670
02:58:46.120 --> 02:58:53.920
you start to think about your legs in this way,

671
02:58:58.440 --> 02:59:09.280
they can change perspective. It might sound it silly to

672
02:59:09.440 --> 02:59:14.840
start with the idea of having love for your legs,

673
02:59:16.280 --> 02:59:23.879
show an appreciation for your thighs, wanting to be able

674
02:59:23.959 --> 02:59:31.879
to put your hands in your thighs, massage the muscles

675
02:59:32.760 --> 02:59:37.680
and the bones, to get your fingers deep in there,

676
02:59:38.920 --> 02:59:47.639
releasing old tench just to show how much you care

677
02:59:50.959 --> 02:59:56.479
about your legs. What you care for what your legs

678
02:59:56.799 --> 03:00:05.840
do for you regularly, your needs, your cans, your ankles,

679
03:00:10.159 --> 03:00:17.760
the strength of your ankles, considering how thin they are

680
03:00:18.000 --> 03:00:21.760
compared to the rest of your legs, especially your thighs,

681
03:00:25.559 --> 03:00:37.159
yet they're so strong, so flexible, absolutely amazing things. Your

682
03:00:37.319 --> 03:00:47.040
ankles are truly a gift because of what they dif

683
03:00:47.319 --> 03:00:59.319
you supporting all that weight, regardless of how what weight

684
03:00:59.440 --> 03:01:05.399
you are, even if you only ate stony, still a

685
03:01:05.639 --> 03:01:08.600
lot of weight for these little ankles.

686
03:01:11.719 --> 03:01:13.079
And a lot heavy in.

687
03:01:13.079 --> 03:01:23.200
The mainstone doubled in my A course, support my body

688
03:01:23.959 --> 03:01:30.559
all the time, whether they do give off a sigh

689
03:01:30.559 --> 03:01:36.520
of relief and the sick down that's my old licks though.

690
03:01:39.440 --> 03:01:49.319
H my feet feel circle, my toes clapp.

691
03:01:59.600 --> 03:01:59.879
M hm.

692
03:02:07.239 --> 03:02:16.840
Your legs really are amazing. And I know they're talking about.

693
03:02:17.399 --> 03:02:22.879
Talking about your legs is probably possibly one of the

694
03:02:23.000 --> 03:02:28.600
most most boring things you ever heard anyone say. Possibly

695
03:02:31.799 --> 03:02:38.639
boring or not, everything I said is true. Your legs

696
03:02:39.280 --> 03:02:59.280
are amazing. Your legs deserve not just respect, they deserve

697
03:02:59.399 --> 03:03:11.799
to relax deeply. They deserve to take some time out

698
03:03:12.360 --> 03:03:41.639
of the day to just let go completely. Legs really

699
03:03:41.799 --> 03:03:55.280
can relax because the legs are so such a most

700
03:03:55.399 --> 03:04:01.680
you know, very important part of your body when you relax. Next,

701
03:04:01.840 --> 03:04:09.079
the rest of your body also naturally follows in that

702
03:04:12.799 --> 03:04:25.600
journey of comfort. Like I'm feeling my hips, my hips

703
03:04:25.680 --> 03:04:32.600
feel really loose, and also my light back as well.

704
03:04:34.600 --> 03:04:35.559
My lower back.

705
03:04:35.600 --> 03:04:41.120
Really feels it feels stretched, even though I'm just sitting

706
03:04:41.159 --> 03:04:47.239
in a chair and there's no stretching as far as

707
03:04:47.239 --> 03:04:50.280
I'm aware that I'm doing. It's almost as if the

708
03:04:50.440 --> 03:04:54.360
muscles are just relaxed so much that there is a

709
03:04:54.559 --> 03:05:19.840
natural stretch as the tension has reduced. A lout aveling

710
03:05:20.040 --> 03:05:30.680
count down ten downs one, you can continue to film

711
03:05:32.440 --> 03:06:13.879
wonderfully relaxed ten nine eight, seven, six, five four three one.

712
03:06:19.920 --> 03:06:31.840
Relax because I'm just going to count down from five

713
03:06:32.040 --> 03:06:36.760
down to one, and as a countdown, and just focus

714
03:06:36.879 --> 03:06:44.799
on the numbers, just the numbers counting down. And notice

715
03:06:45.680 --> 03:06:53.680
how you feel in this moment as you hear the

716
03:06:53.799 --> 03:07:01.879
numbers counting down, knowing that those numbers counting down represent

717
03:07:02.879 --> 03:07:11.920
you feeling calmer, not just in your body, but also

718
03:07:14.200 --> 03:07:21.319
relaxing your mind. Just notice how you feel. There's nothing

719
03:07:22.079 --> 03:07:27.399
to do, there's nothing to say, there's nothing to think about.

720
03:07:30.440 --> 03:07:52.879
Starting with number five four three.

721
03:08:03.239 --> 03:08:09.639
To one.

722
03:08:19.280 --> 03:08:31.559
As you notice the gradual letting go of the tension

723
03:08:31.760 --> 03:08:38.879
in your body, you may also begin to notice and

724
03:08:39.040 --> 03:08:48.079
be aware of how your mind is starting to slow down.

725
03:08:50.559 --> 03:08:56.879
This is just a natural thing that happens. It's not

726
03:08:57.120 --> 03:09:02.319
really a special procedure. It's just natural because is your

727
03:09:03.639 --> 03:09:09.600
body relaxes, your mind also starts to relax. And the

728
03:09:09.719 --> 03:09:13.360
more your mind relaxes, the more your body relaxes. It's

729
03:09:13.520 --> 03:09:25.559
just a continuous circle of relaxation. And is that calmness

730
03:09:25.799 --> 03:09:33.040
that comes from relative quietness. You know, even if this

731
03:09:33.280 --> 03:09:40.719
background sounds, maybe your side online is still going to

732
03:09:40.879 --> 03:09:46.559
be quite calm. You know, you haven't got the television on,

733
03:09:47.159 --> 03:09:51.399
there's no music in the background, unless you're listening to

734
03:09:51.520 --> 03:09:59.200
the recorded with music. Of course, you're very likely not

735
03:09:59.319 --> 03:10:01.360
going to be seen in the room with other people.

736
03:10:02.280 --> 03:10:06.879
Of course you might be, but generally it's more ideal

737
03:10:07.000 --> 03:10:12.000
if you can do this on your own, so no distractions,

738
03:10:18.159 --> 03:10:31.120
and when you stop thinking about stuff, relaxation automatically rises.

739
03:10:33.479 --> 03:10:44.239
A sense of comfort starts to grow, and without trying

740
03:10:44.280 --> 03:10:53.159
to build it up into something fantastical or something magical,

741
03:10:55.280 --> 03:11:05.479
this is just a natural process, something that's easy to accomplish.

742
03:11:08.280 --> 03:11:12.639
In fact, it's almost you know, the sense of relaxing

743
03:11:13.520 --> 03:11:19.239
completely happens really when you put no effort into it.

744
03:11:20.280 --> 03:11:25.959
It's not something that you can really force. It's something

745
03:11:26.120 --> 03:11:29.280
that happens naturally.

746
03:11:32.280 --> 03:11:34.000
A part of the.

747
03:11:34.159 --> 03:11:46.120
Process of this recording and others is simply two allow

748
03:11:46.280 --> 03:11:59.559
you to take advantage of this space this time, just

749
03:12:03.760 --> 03:12:11.319
let go, to just be here, to be in tune

750
03:12:15.000 --> 03:12:27.079
with how you feel, yet with the intention of wanting

751
03:12:27.360 --> 03:12:39.479
to relax deeply that maybe even to fall asleep, depending

752
03:12:39.719 --> 03:12:45.920
on what it is that you wish for yourself in

753
03:12:46.079 --> 03:13:02.200
this moment. As we know, relaxing is the majority of

754
03:13:02.360 --> 03:13:06.239
the process of falling asleep. The actual fall in the

755
03:13:06.319 --> 03:13:12.959
sleep part is the tiny bit at the end. The

756
03:13:13.120 --> 03:13:27.600
deeper relaxed you become, the easier you find yourself drifting.

757
03:13:37.239 --> 03:13:43.799
You can also, if you choose stay focused on my

758
03:13:44.000 --> 03:14:12.920
voice and really enjoy the process corradually relaxing each muscle

759
03:14:17.520 --> 03:14:44.399
in your body effortlessly and just observing the sensation of

760
03:14:44.719 --> 03:15:00.799
letting go completely this time, when it count from six

761
03:15:01.879 --> 03:15:14.440
down to one, you can notice your mind calming down

762
03:15:16.559 --> 03:15:36.959
with each number that you hear me saying, naturally, feeling calm, slower, peaceful,

763
03:15:42.840 --> 03:18:37.079
six five one, being aware how you mind to slow

764
03:18:39.319 --> 03:19:05.719
right down, sinking deeply into relaxation. And as you focus

765
03:19:05.879 --> 03:19:14.200
on your mind and may notice that there are some

766
03:19:15.120 --> 03:19:24.479
thoughts still there, maybe some stubborn thoughts that for some

767
03:19:24.760 --> 03:19:43.840
reason perhaps need your Attention's something you can do. Send

768
03:19:44.120 --> 03:19:51.360
love to those thoughts. Sprinkle those thoughts.

769
03:19:55.559 --> 03:19:56.319
With love.

770
03:19:57.840 --> 03:20:04.000
My door petals from a flower. Just sprinkle over the battles,

771
03:20:04.079 --> 03:20:11.280
feel good love towards those thoughts, to let those thoughts

772
03:20:11.479 --> 03:20:17.280
know them. You're not a banding the number. You just

773
03:20:17.799 --> 03:20:27.840
need them. You require them to just calm down, slow down,

774
03:20:30.159 --> 03:20:45.000
quiet down for now. So as you focus on those

775
03:20:45.799 --> 03:20:50.680
remaining thoughts. As we count down this time from seven

776
03:20:51.600 --> 03:21:00.280
down to one. With each number, just imagine sprinkling those

777
03:21:00.520 --> 03:21:19.959
flower petals of love, kindness, gratitude over those thoughts which

778
03:21:19.959 --> 03:21:25.959
will allow them to just melt away and relax deeply.

779
03:21:30.319 --> 03:21:44.559
Every number, those thoughts will become more and more relaxed.

780
03:21:50.159 --> 03:24:22.040
Starting with number seven six five one. I let you know,

781
03:24:26.479 --> 03:24:47.719
notice how relaxed your feeling in your body. We got

782
03:24:47.840 --> 03:25:01.440
to focus on your hands, because the more relax your

783
03:25:01.680 --> 03:25:25.719
hands on more relax strong body and mind do you

784
03:25:25.920 --> 03:25:36.680
focus on your hands and your fingers. There's nothing needed

785
03:25:36.920 --> 03:25:42.440
to be done. There's no clutching with fists of tents

786
03:25:42.680 --> 03:25:53.479
and the fingers or anything like that. It's just noticing

787
03:25:54.399 --> 03:26:22.159
and focusing on your hands. Let sally feel because the

788
03:26:22.440 --> 03:26:33.840
all relaxed your hands feel the calm many mind feels.

789
03:26:35.200 --> 03:26:36.680
And all.

790
03:26:39.239 --> 03:27:07.840
Confidence feel throughout your body. Gee may have noticed you

791
03:27:12.520 --> 03:27:43.239
mind is starting to draft fas him just on your

792
03:27:43.399 --> 03:28:01.639
hands and fingers, and I'm cheap experience. I'm real deepening

793
03:28:03.000 --> 03:28:19.120
of that relaxation in your hands and fingers or relaxed.

794
03:28:24.239 --> 03:28:42.600
With each number from eight down to one, you can

795
03:28:42.680 --> 03:28:53.920
almost feel that healing relax energy, spread it into your

796
03:28:54.120 --> 03:29:21.639
hands and fingers. Comment relaxing with each number going down,

797
03:29:23.879 --> 03:29:47.159
eight down to one, drifting, drifting again, sporting with number

798
03:29:54.159 --> 03:33:48.520
eight seven, just being here now, nothing to think about,

799
03:33:50.280 --> 03:34:01.559
nothing to do, nothing to say, and everything just feels calm.

800
03:34:06.479 --> 03:34:14.200
This is your natural state of being. This is how

801
03:34:14.360 --> 03:34:21.600
you just normally feel with you take away that other

802
03:34:22.000 --> 03:34:29.399
stuff that we add and think that stress and way

803
03:34:32.840 --> 03:34:48.799
o thinking, anxiety, tension, generally thinking about stuff. Take that away,

804
03:34:49.840 --> 03:34:52.520
which is what we did. We now.

805
03:34:58.799 --> 03:34:59.479
Be left with.

806
03:35:02.239 --> 03:35:11.040
A sense of pasiulics which comes to you very good

807
03:35:11.159 --> 03:35:26.319
place because obstimately it's just a feeling, a feeling of comfort.

808
03:35:30.520 --> 03:35:33.680
Most as if you've got inside yourself and you've found

809
03:35:34.440 --> 03:35:49.399
a special place where everything is basible place week in film,

810
03:35:50.600 --> 03:36:00.959
relaxed and your natural sense of comfort. Place we be

811
03:36:06.280 --> 03:36:14.760
you can accept yourself when place way you're trying to

812
03:36:17.040 --> 03:36:19.079
please anybody else.

813
03:36:19.440 --> 03:36:19.520
And.

814
03:36:23.799 --> 03:36:34.479
Place way you can actually just love yourself in some ways.

815
03:36:34.559 --> 03:36:53.239
More importantly, you can like yourself appreciate you a sense

816
03:36:53.319 --> 03:37:07.559
of gratitude. See the air around here, that's also a

817
03:37:07.799 --> 03:37:17.920
place where you can actually feel the healing energy soaking

818
03:37:18.280 --> 03:37:36.079
into your body. Healing energy soaking into your body, The

819
03:37:36.319 --> 03:37:47.879
healing energy spreads through veins, traveling to each every single

820
03:37:48.280 --> 03:37:58.760
part of your body. When you start to realize that

821
03:37:58.959 --> 03:38:06.360
actutate that healing energy, it's not just entered into your brain,

822
03:38:09.159 --> 03:38:18.680
it's become part of your brain, and the spinal fluid

823
03:38:21.360 --> 03:38:32.079
is now mixed with healing energy, not just allowing you

824
03:38:32.360 --> 03:38:40.399
to feel so much more relaxed and healthy in this moment,

825
03:38:44.879 --> 03:38:54.280
but also you start to realize that actually what's happening

826
03:38:54.520 --> 03:39:05.120
now without healing, relaxing and spreading through your body is

827
03:39:05.360 --> 03:39:16.120
actually changing your life. It's actually changing the way you're

828
03:39:16.200 --> 03:39:22.639
going to feel, not just now, but tomorrow and the

829
03:39:22.799 --> 03:39:32.159
next day. There's your health improves, not just your physical

830
03:39:32.280 --> 03:39:40.000
health beyond mental health. Things they used to bother you

831
03:39:40.200 --> 03:39:47.360
in the past, for some reason, no longer have the

832
03:39:47.479 --> 03:39:56.399
effect that they used to because something has changed deep

833
03:39:56.879 --> 03:40:07.159
within you. Maybe things that he used to cause you

834
03:40:07.479 --> 03:40:19.840
to feel anger no longer have that power to control

835
03:40:19.959 --> 03:40:24.920
you the way they seem to be able to before.

836
03:40:28.600 --> 03:40:39.399
As you realize that you're the one who decides what

837
03:40:39.719 --> 03:40:51.440
affects you, You're the one who decides to feel relaxed

838
03:40:52.280 --> 03:41:05.079
and can't when you choose of enjoy noticing these natural

839
03:41:06.120 --> 03:41:19.440
developments of healing continue to grow and improve your life

840
03:41:20.879 --> 03:41:32.680
day by day, include, of course, your ability to relax

841
03:41:33.319 --> 03:41:48.239
so much easier and sleeping. It's the most natural thing

842
03:41:49.200 --> 03:41:59.120
in the world to you because falling sleep is something

843
03:41:59.280 --> 03:42:04.840
that you've done so many times.

844
03:42:06.159 --> 03:42:12.000
In your life, and you know that you were born.

845
03:42:13.280 --> 03:42:19.920
As we all work with the ability to fall asleep, naturally,

846
03:42:24.520 --> 03:42:36.680
born with that ability to just drift off into a deep,

847
03:42:37.920 --> 03:42:49.760
healing sleep. Even when we're kids, sometimes will fall asleep

848
03:42:49.799 --> 03:42:54.639
and we don't even want to try to stay awake.

849
03:42:56.040 --> 03:42:59.479
Maybe it's a birthday in the morning, though it's Christmas

850
03:42:59.680 --> 03:43:03.479
or holiday or something I look forward to, I don't

851
03:43:03.479 --> 03:43:07.879
want to go to sleep. But the more if you

852
03:43:08.000 --> 03:43:13.319
want to stay awake, the more we just start to drift.

853
03:43:17.479 --> 03:43:22.000
And the more he fights drifting, we try to stop

854
03:43:22.079 --> 03:43:28.959
yourself and drifting asleep, the deeper and strong without drifting becomes.

855
03:43:35.920 --> 03:43:41.200
Because we're born not just with the need to relax

856
03:43:41.360 --> 03:43:49.719
deeply and to actually fall asleep, but it's our birthright

857
03:43:53.120 --> 03:44:03.479
as part of our DNA. And sometimes as we get

858
03:44:03.559 --> 03:44:14.319
older in life, perhaps at times we have forgotten the

859
03:44:14.600 --> 03:44:30.799
relaxing completely. It's not only a wonderfully pleasant experience, it's

860
03:44:30.840 --> 03:44:48.639
also really easy. It's very very easy to let go,

861
03:44:50.680 --> 03:45:00.319
because that's what it is. It's just decided let go.

862
03:45:05.520 --> 03:45:11.479
And when you press the play button on my recordings,

863
03:45:13.360 --> 03:45:24.520
you have given permission for my voice to election. When

864
03:45:24.559 --> 03:45:28.680
you press that play button, you have given me permission

865
03:45:29.879 --> 03:45:43.600
for my words to effect here in a positive, only

866
03:45:44.120 --> 03:46:03.600
a positive way, opening up your mind to useful and

867
03:46:05.239 --> 03:46:22.840
healing suggestions that can have such an amazing effect on

868
03:46:23.120 --> 03:46:35.159
how you feel right now, as well as those changes

869
03:46:35.479 --> 03:46:45.559
that continue long after the recording ends, those changes within

870
03:46:45.760 --> 03:46:59.120
you that continue to flourish and grow, transforming your life

871
03:47:01.360 --> 03:47:13.920
in positive, beautiful way, allowing you to move forward in

872
03:47:14.040 --> 03:47:20.600
your life in the direction that you choose for yourself.

873
03:47:29.680 --> 03:47:41.680
And this feeling, this feeling that you can experience a safety, comfort, calmness.

874
03:47:49.440 --> 03:48:03.440
This feels so nice. It's such a healthy place to be,

875
03:48:11.319 --> 03:48:29.319
and that postility grows within you. Eat every day. Moving forward,

876
03:48:33.159 --> 03:48:44.120
you had to find that you're all relaxed physically and

877
03:48:44.319 --> 03:48:53.000
in your mind, it's all relaxed. And it's not that

878
03:48:53.120 --> 03:48:59.159
you're thinking slower. It's just that your mind would be less.

879
03:49:00.159 --> 03:49:10.680
Knock it down with unnecessary negativity, because from now on,

880
03:49:11.360 --> 03:49:20.920
your mind rejects negativity. From now on, you're going to

881
03:49:21.159 --> 03:49:32.600
start noticing when negativity arises, and you can just say stop,

882
03:49:37.680 --> 03:49:47.280
stop and then negativity will turn around and believe your

883
03:49:47.280 --> 03:50:14.200
alone stop and then negativity would disappear. And as you

884
03:50:14.520 --> 03:50:23.639
notice that you feel way more relaxed than you probably expected,

885
03:50:29.719 --> 03:50:38.600
you can now congratulate yourself because you are the person

886
03:50:39.280 --> 03:50:44.840
that has done this. You are the one that has

887
03:50:45.079 --> 03:50:52.959
opened your mind up to the simple faiths and you

888
03:50:53.239 --> 03:50:58.520
can feel more relaxed in your body and in your mind.

889
03:51:04.760 --> 03:51:10.680
You've opened your mind up to the birthright of being

890
03:51:10.719 --> 03:51:27.559
able to just fall asleep easily when he cheers. And

891
03:51:27.719 --> 03:51:34.680
that's a nice feeling. Don't you think it feels nice?

892
03:51:34.799 --> 03:51:44.159
Doesn't it? To feel calm from the healing energy is

893
03:51:44.280 --> 03:51:55.120
spreading through your body in your mind, to spend time

894
03:51:57.440 --> 03:52:13.360
a special place where negativity can no longer enter. Negativity

895
03:52:13.559 --> 03:52:21.799
is banned. It's bad, it's not allowed entry. It doesn't,

896
03:52:22.079 --> 03:52:25.920
It doesn't. This doesn't deserve to be here, doesn't.

897
03:52:25.680 --> 03:52:26.559
Be long here.

898
03:52:30.280 --> 03:52:45.159
Negativity has no place in your life, which makes room

899
03:52:45.360 --> 03:53:16.280
for more comfort or hearing, or relaxation or peace. It

900
03:53:16.399 --> 03:53:17.719
feels nice, doesn't it?

901
03:53:19.600 --> 03:53:23.719
Just let go.

902
03:53:27.440 --> 03:53:46.079
Everything. I'm gonna count down now from twenty down to one.

903
03:53:49.520 --> 03:54:00.879
You can continue to relax, she can dread want to

904
03:54:01.079 --> 03:54:14.840
sleep with every number, he'd be saved. You can fill

905
03:54:16.000 --> 03:54:22.239
twice is relaxed, or if you choose, you can fill

906
03:54:23.040 --> 03:55:21.200
twice sleeping now twenty ninety eighteen seventy six stays fifty

907
03:55:28.000 --> 03:56:45.639
four thirty two eleven two nine eight seven six five.

908
03:57:14.040 --> 03:57:36.040
Why it's your time to just take a break, your

909
03:57:36.200 --> 03:57:55.639
time relax, to allow your mind to slow down, to

910
03:57:55.840 --> 03:58:09.680
give yourself permission MHM, to take a break from everything,

911
03:58:14.520 --> 03:58:21.959
ensure the only person that can make that decision, the

912
03:58:22.079 --> 03:58:30.520
only person that can actually tell your mind just relax,

913
03:58:38.639 --> 03:58:54.239
to just take some time off so that you can

914
03:58:55.040 --> 03:59:03.000
focus on your body, getting touch me how you feel physically,

915
03:59:11.920 --> 03:59:18.280
and in the process of this body scan, where you

916
03:59:19.120 --> 03:59:29.559
focus on different parts of your body, those parts that

917
03:59:29.719 --> 03:59:37.760
you focus on and observe, even though you're not purpose

918
03:59:39.159 --> 03:59:47.520
requesting those parts of your body to relax, it's kind

919
03:59:47.559 --> 03:59:54.040
of expected. You expect when you listen to my woice

920
03:59:54.959 --> 04:00:07.000
to feel more relaxed naturally, because when you're listening to me,

921
04:00:10.120 --> 04:00:21.959
your attention is focused on my words, and as my

922
04:00:22.200 --> 04:00:33.719
words guide you to focus on those parts of your body,

923
04:00:37.520 --> 04:01:00.280
your focus increases, which actually calm to your mind. Why

924
04:01:01.120 --> 04:01:24.000
calms down, body relaxes, and when your body calms down,

925
04:01:29.559 --> 04:01:47.799
your mind relaxes. The little really started to focus on

926
04:01:48.000 --> 04:01:53.280
your body already.

927
04:01:54.920 --> 04:01:59.719
Feel that again.

928
04:01:59.799 --> 04:02:14.239
It spreading through your body, pushing out stress and tension.

929
04:02:18.360 --> 04:02:26.040
Here all the parts of your body, bleeding, skin.

930
04:02:27.120 --> 04:02:33.760
Bones, your blood, all of your audience, inside your boddy,

931
04:02:35.239 --> 04:02:38.719
one of the muscles, one of the fat.

932
04:02:40.959 --> 04:02:48.440
Of everything. Every hair on your body is filled with

933
04:02:48.600 --> 04:03:05.719
that he unity. Knowing your brain fills bay and the energy,

934
04:03:13.719 --> 04:03:38.159
the feeding and comfort relaxation increases, deep bay increases in

935
04:03:38.280 --> 04:03:51.840
a way that in your mind starts to fill perhaps

936
04:03:51.959 --> 04:04:05.200
spent to reusy because it's not me. It may start

937
04:04:08.520 --> 04:04:24.079
to drift if that's what's needed. So if you're listening

938
04:04:24.319 --> 04:04:30.959
to this, we need is deep revexation. That's where you get.

939
04:04:33.159 --> 04:04:40.719
If what you need is to fall asleep naturally easily,

940
04:04:41.680 --> 04:04:58.559
that's why drifts. That's also what happened because my pressing

941
04:04:58.680 --> 04:05:03.520
out play but on the podcast and listening to make

942
04:05:04.840 --> 04:05:18.600
give permission your body and wine in fact, give the

943
04:05:18.719 --> 04:05:27.639
command to your body and the wind to relax deeply.

944
04:05:31.559 --> 04:05:36.399
Want to drift off to sleep if that's what he

945
04:05:37.280 --> 04:05:53.959
wants need im as I focus on different parts or

946
04:05:54.159 --> 04:06:09.280
your body, start just drift. Then you come back again.

947
04:06:10.639 --> 04:06:15.559
You hear me talk again, focusing on a different parts

948
04:06:15.639 --> 04:06:30.760
of your body. You may I'm just drifting, be unrealized,

949
04:06:31.040 --> 04:06:39.520
drifting into your store, drifting ding lit again to my

950
04:06:39.760 --> 04:06:45.000
voice like a sin what a different part of your

951
04:06:45.079 --> 04:06:58.440
body starts to relax because I'm drifting. It's basically already

952
04:07:00.760 --> 04:07:01.479
in to sleep.

953
04:07:01.680 --> 04:07:14.239
Sound the draft, the long draft, long.

954
04:07:14.559 --> 04:07:29.520
Draft, fetch me, I've drafted continues into sleep. And that's

955
04:07:29.600 --> 04:07:30.559
the last year.

956
04:07:33.079 --> 04:07:33.840
To do.

957
04:07:38.399 --> 04:07:44.239
In your time when you've experienced the about to sleep,

958
04:07:49.280 --> 04:07:54.159
because we need to hear and if you don't have sleep,

959
04:07:54.360 --> 04:08:34.399
it's extremely pleasant. Some accents deep sleep feels sister dads,

960
04:08:35.719 --> 04:11:00.799
feel that which is spreading through XI deeply axes, start, facers, shoulders, schists, fats,

961
04:11:32.600 --> 04:11:52.440
spreading sight your body. Now let's focus again the party.

962
04:11:52.520 --> 04:12:07.559
Everybody focusing this time on your forehead. Now on your mouth,

963
04:12:08.799 --> 04:12:28.520
your lips the time, a whole of your mouth, like

964
04:12:28.760 --> 04:12:31.319
you said, on your fingers.

965
04:12:36.719 --> 04:12:37.959
Maybe get.

966
04:12:39.559 --> 04:12:43.760
If your fingers a little bitsy can focus on each

967
04:12:44.079 --> 04:12:58.920
one indiviectually both hands, and you should focus on both

968
04:12:58.959 --> 04:13:04.840
of your hands. Now I seem to just notilt into

969
04:13:04.920 --> 04:13:19.040
one malet your headstot left hand and asked as if

970
04:13:21.760 --> 04:13:37.239
just fix the gemel. Now focusing is just like say

971
04:13:38.520 --> 04:14:43.920
help your knees. He now Focusings says, just see you see.

972
04:14:45.440 --> 04:18:02.719
Sa secups six sections as usus tss, not said.

973
04:18:13.680 --> 04:19:02.399
Squire, but fious not said mine, fils. Let's him go,

974
04:19:11.200 --> 04:19:44.079
let's go, let's say go everything, let's think go, letsh go,

975
04:19:52.000 --> 04:20:20.319
let's go everything everything we start now and like you

976
04:20:20.520 --> 04:20:24.639
just first of all, just to see yourself lying down

977
04:20:26.280 --> 04:20:31.879
on the message table lying on your front. Your head

978
04:20:31.959 --> 04:20:40.360
is supported, your arms are supported, and you feel comfortable

979
04:20:40.879 --> 04:20:50.040
and breathing is really easy, and you feel you feel

980
04:20:50.120 --> 04:20:53.520
confident in how you look as well. So there's none

981
04:20:53.559 --> 04:20:59.799
of that issue of body problems or shyness, because I'm

982
04:20:59.799 --> 04:21:07.959
a professional and this is a therapy session, so none

983
04:21:08.000 --> 04:21:15.040
of that stuff matters on whatsoever. This is about you.

984
04:21:17.920 --> 04:21:25.479
This is about how you feel, how you can enjoy

985
04:21:26.440 --> 04:21:32.479
that sense of comfort and relaxation that comes from letting

986
04:21:32.600 --> 04:21:38.479
go and allowing my hands my fingers to relax you

987
04:21:41.319 --> 04:21:51.079
by message your body. Soone starts off just by placing

988
04:21:51.159 --> 04:21:57.200
my hands on the back of your head, just gently,

989
04:21:58.239 --> 04:22:03.200
just you can feel my hands feel like really on you.

990
04:22:07.680 --> 04:22:10.000
So you can maybe feel the warmth of my hands

991
04:22:10.079 --> 04:22:15.520
on the back of your head. With my hands to

992
04:22:15.600 --> 04:22:19.559
the side of your head, not pressing, but just holding

993
04:22:19.760 --> 04:22:25.799
there very gently, maybe over your ears, and a little

994
04:22:25.799 --> 04:22:30.000
bit on your face, just so you can feel my

995
04:22:30.239 --> 04:22:45.200
hands so you can become accustomed to them. And now

996
04:22:45.239 --> 04:22:47.319
I'll put my hands on the back of your head

997
04:22:47.360 --> 04:22:54.559
again and gently let them slide down on to the

998
04:22:54.600 --> 04:23:11.600
back of your neck. You can feel my hands gently

999
04:23:11.879 --> 04:23:14.159
stroke in the back of your neck and start with,

1000
04:23:18.760 --> 04:23:22.760
just so you can get used to the feeling of

1001
04:23:22.879 --> 04:23:30.360
my hands on your skin, get accustomed to realize that

1002
04:23:30.920 --> 04:23:41.079
you're safe. It's all good, it's all fine. And I

1003
04:23:41.200 --> 04:23:45.440
want to start chipply messaging the muscles in the back

1004
04:23:45.520 --> 04:24:01.200
of your neck with both hands. And this is a

1005
04:24:01.360 --> 04:24:08.319
very trusting situation really, because our necks are so fragile.

1006
04:24:09.799 --> 04:24:13.920
To have someone have their hands around your neck in

1007
04:24:14.040 --> 04:24:19.319
that way and sometimes be problematic for people, which is

1008
04:24:19.360 --> 04:24:23.760
why massages are quite good, because it allows you to

1009
04:24:23.920 --> 04:24:38.200
relax and to get in touch with trust, to feel

1010
04:24:38.319 --> 04:24:51.000
peaceful and calm. There's a massage the side of your neck,

1011
04:24:51.760 --> 04:25:00.559
gently moving from the bottom of your neck. It would

1012
04:25:00.600 --> 04:25:03.120
be sort of near where your shoulders start. I guess

1013
04:25:04.000 --> 04:25:10.520
all the way up to your jaw is kind of

1014
04:25:10.559 --> 04:25:16.280
area the side of your neck. Of course, it's a

1015
04:25:16.360 --> 04:25:32.399
lot longer than the front of your neck. The message

1016
04:25:32.479 --> 04:25:39.680
in the back of your neck, especially that area where

1017
04:25:40.639 --> 04:25:48.760
perhaps we hold tension, and there's that area's message. You

1018
04:25:48.840 --> 04:25:53.079
can actually feel the sense of release in the back

1019
04:25:53.120 --> 04:26:01.520
of your neck. Maybe you can breathe it out as well,

1020
04:26:04.079 --> 04:26:16.879
not just how it feels, notice how you feel. They're

1021
04:26:16.959 --> 04:26:21.079
moving down to that area between your neck and your shoulders,

1022
04:26:22.600 --> 04:26:31.520
that musty area. Starting to message that area on both sides.

1023
04:26:33.959 --> 04:26:36.280
This would be the area that a lot of people

1024
04:26:36.319 --> 04:26:39.200
would message if they were going to give you like

1025
04:26:39.280 --> 04:26:45.200
a shoulder message. Even that's not technically the shoulders, but

1026
04:26:45.360 --> 04:26:49.600
it's sort of muscles that lead to the shoulders from

1027
04:26:49.680 --> 04:26:56.040
the neck and again that can hold tension and stress

1028
04:26:57.280 --> 04:27:05.399
and when massaged sometimes nice deep massage is useful. And

1029
04:27:05.600 --> 04:27:21.319
do you decide how deep that massage is. Just allow

1030
04:27:23.200 --> 04:27:28.239
my knuckles just to dig in to get to those

1031
04:27:28.440 --> 04:27:39.440
muscles to really relaxed all the time being fired yet

1032
04:27:39.879 --> 04:27:59.479
gentle with get just striking down the area to your

1033
04:27:59.559 --> 04:28:11.840
actually shoulders, moving the muscles of your shoulders and maybe

1034
04:28:12.000 --> 04:28:16.600
initially just pulling up the shoulders a little bit off

1035
04:28:16.680 --> 04:28:19.799
the table just to give you a little bit of

1036
04:28:19.840 --> 04:28:30.879
a stretch very gently. Then you've got the muscles at

1037
04:28:30.879 --> 04:28:42.920
the front of your shoulders the side of the bank. Again,

1038
04:28:43.239 --> 04:28:47.040
this is the part that you can really take quite

1039
04:28:47.040 --> 04:28:54.760
a bit of pressure, quite a bit of needing. If

1040
04:28:55.200 --> 04:29:03.399
if you wish to really release attention to really get

1041
04:29:03.479 --> 04:29:11.319
into those muscles and play your fingers in there, you

1042
04:29:11.440 --> 04:29:18.639
feel really nice. Sometimes it's just being stroked gently being

1043
04:29:19.280 --> 04:29:29.159
messaged quite strongly. You can all be beneficial to the

1044
04:29:29.280 --> 04:29:47.440
real conversation with the muscles in your shoulders. Now to

1045
04:29:47.719 --> 04:29:57.360
move down your arms, you do one arm at a time,

1046
04:29:58.319 --> 04:30:07.680
starting with your right arm, but there is I'll just

1047
04:30:09.079 --> 04:30:12.239
lift your arm up, just hold it to the side

1048
04:30:12.280 --> 04:30:19.319
of you that where it's to be attached, and I

1049
04:30:19.520 --> 04:30:34.120
just message the tops of your arms all the way

1050
04:30:34.239 --> 04:30:52.559
down to your fore arms into your wrists, gently massaging

1051
04:30:58.479 --> 04:31:04.920
that parts, the softer part which is the underpart of

1052
04:31:05.000 --> 04:31:10.840
the arm, which leads to the crease in your elbow,

1053
04:31:11.440 --> 04:31:26.840
the inside it's much more sensitive skin. Sometimes just having

1054
04:31:26.959 --> 04:31:46.319
that stroked feel really nice, pleasurable and relaxing. Now moving

1055
04:31:46.479 --> 04:31:56.719
down to your right hand, just hold in your hand

1056
04:32:00.079 --> 04:32:09.600
in both of my hands. Just press it gently on

1057
04:32:09.719 --> 04:32:17.719
the back of your hand, stretching your fingers ever slightly

1058
04:32:21.000 --> 04:32:27.920
at the same time press it down and massaging each finger,

1059
04:32:35.920 --> 04:32:39.959
and then starting to massage the palms and the hand.

1060
04:32:46.680 --> 04:32:58.040
Just turning the hand gently, stretching it gently, and actually.

1061
04:32:57.840 --> 04:33:03.399
Having your hand held. It can really be an emotional

1062
04:33:03.559 --> 04:33:10.720
experience sometimes even if it is a stranger, someone you

1063
04:33:10.799 --> 04:33:15.639
don't know very well. I an massage person or a

1064
04:33:15.799 --> 04:33:31.479
therapist maybe because it's intimate. You can feel nice, you

1065
04:33:31.520 --> 04:33:42.520
can feel safe. As I put that right arm back

1066
04:33:42.680 --> 04:33:51.400
down where it was, do the same with your left arm,

1067
04:33:54.680 --> 04:34:05.279
exakly the same. Massage the muscles in your arm all

1068
04:34:05.279 --> 04:34:13.840
the way down, dear rest, striking inside of your arm,

1069
04:34:19.360 --> 04:34:33.080
just being gentle, as firm as you require, and then

1070
04:34:33.240 --> 04:34:49.680
massaging your left hand, stretching the fingers, gently massaging the

1071
04:34:49.919 --> 04:35:18.959
palm of your left hand. If you feel so so, relaxing, scumpeting.

1072
04:35:32.119 --> 04:35:34.759
I'll just rest your left arm back down.

1073
04:35:42.360 --> 04:35:49.000
Start message your back, the biggest part of your body,

1074
04:35:54.040 --> 04:36:00.279
started at the top. Started a game where you would

1075
04:36:00.520 --> 04:36:04.560
have been the area at the top in between your shoulders,

1076
04:36:06.479 --> 04:36:12.840
your neck, going back, massage in the area again, but

1077
04:36:13.080 --> 04:36:26.639
this time moving downwards, making it downward. Stroke to the

1078
04:36:26.759 --> 04:36:35.279
middle of it back, working for me outside inwards. Massage

1079
04:36:35.360 --> 04:36:42.680
in that not back, but the outside of your back

1080
04:36:47.000 --> 04:37:03.000
parts were arms. Will maybe rest against west the path

1081
04:37:03.119 --> 04:37:16.479
that connects your front to your back. Just messaging down

1082
04:37:18.680 --> 04:37:23.240
firmly but gently, as firm as you.

1083
04:37:23.520 --> 04:37:28.279
Want, moving down and.

1084
04:37:29.840 --> 04:37:32.840
Moving across a little bed, moving all the way down again,

1085
04:37:34.200 --> 04:37:46.720
be very gentle. You have firm if you choes eventually

1086
04:37:46.840 --> 04:37:51.639
even get to the spine. We can message the muscles

1087
04:37:51.720 --> 04:37:55.360
and either side of your spine from the top of

1088
04:37:55.439 --> 04:38:01.360
your neck or the way down to your lower back.

1089
04:38:07.639 --> 04:38:13.880
You can do that a few times. Sometimes people produce

1090
04:38:16.759 --> 04:38:20.799
the knuckle or the you know, the two fingers just

1091
04:38:22.520 --> 04:38:27.119
go your side of the spine almost just pushed down.

1092
04:38:27.959 --> 04:38:30.279
You're all the way down to the bottom of the spine,

1093
04:38:31.919 --> 04:38:39.240
each time releasing the tension and opening up the body,

1094
04:38:41.000 --> 04:38:48.880
stretching your body so that you feel more relaxed but

1095
04:38:49.560 --> 04:39:05.599
at the same time be tuvenated. And now I'm going

1096
04:39:05.680 --> 04:39:14.040
to move to one side, to your right side, and

1097
04:39:14.200 --> 04:39:19.799
from the bottom of your lips to your pelvis, We're

1098
04:39:19.799 --> 04:39:26.360
gonna message that area of your back. I'm gonna stretch

1099
04:39:26.439 --> 04:39:30.639
over the other side and I'll pull the muscles gently

1100
04:39:31.599 --> 04:39:36.919
and massage. Push from one end that side or way

1101
04:39:37.000 --> 04:39:41.720
to my side to the middle of the fact to

1102
04:39:41.799 --> 04:39:46.959
where your spine is, massaging that side of your spine

1103
04:39:48.599 --> 04:39:54.959
the opposite side to where outstanding. It's almost likely needing bread.

1104
04:39:57.360 --> 04:40:03.360
There's that big area which is firm, yet there lots

1105
04:40:03.479 --> 04:40:12.439
there to message. Potentially one of the most important places

1106
04:40:13.400 --> 04:40:19.159
to actually have a message, because you really feel it,

1107
04:40:21.319 --> 04:40:26.279
really feel the release and the pleasure of having your

1108
04:40:26.360 --> 04:40:34.000
lower back massage. It releases so much from your body

1109
04:40:35.520 --> 04:40:44.400
that's not useful, starting a healing process which you'll continue

1110
04:40:44.599 --> 04:40:57.000
long after this recording is over. The message in this

1111
04:40:57.200 --> 04:41:01.119
part of your body not only feels reading for you,

1112
04:41:02.520 --> 04:41:07.000
it's actually fun to do because it is, as I said,

1113
04:41:07.200 --> 04:41:12.240
like kneaded bread. It's a part that you can really

1114
04:41:12.400 --> 04:41:20.159
get hold of and really message deeply. If that's your choice,

1115
04:41:28.159 --> 04:41:30.040
then they're going to move over to the other side

1116
04:41:30.080 --> 04:41:36.599
of your body and do the same with the opposite

1117
04:41:36.680 --> 04:41:46.000
part of your lower back. Kneading and messaging from your

1118
04:41:46.200 --> 04:41:53.639
side or way to the middle of your back where

1119
04:41:53.639 --> 04:42:07.400
your spine is pressing, needing, firm and gentle. At the

1120
04:42:07.479 --> 04:42:22.560
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1121
04:42:22.919 --> 04:42:34.599
relaxation or mixed together. Plus there's that feeling from your

1122
04:42:34.639 --> 04:42:39.799
stomach that it's being stretched. Even though you're in your

1123
04:42:39.880 --> 04:42:44.560
stomach now you can feeling being stretched because the whole

1124
04:42:44.680 --> 04:42:55.840
area is connected to your stomach. Now we're going to

1125
04:42:55.959 --> 04:43:01.240
move or move further up to your top of your body,

1126
04:43:01.919 --> 04:43:09.759
and we did the same this time, starting with your

1127
04:43:09.880 --> 04:43:15.840
upper back. Put my hands forward over and massive massage

1128
04:43:15.919 --> 04:43:22.799
in that area up to your spine, from the side

1129
04:43:22.880 --> 04:43:26.840
of your body up to your spine to some of

1130
04:43:26.919 --> 04:43:34.240
the message area, the muscle tissue, whatever fatty tissue even

1131
04:43:34.759 --> 04:43:39.799
will be possibly from your chest. Beau's all connected. The

1132
04:43:40.040 --> 04:43:46.240
chest and the back connect together. I'm going to be

1133
04:43:46.400 --> 04:43:51.360
massaging and just pulling some of that skin from your

1134
04:43:51.560 --> 04:44:00.680
side up the massage in the area of your upper

1135
04:44:00.759 --> 04:44:09.080
back all the way into your spine, and then I'll

1136
04:44:09.119 --> 04:44:12.080
move down a bit and I'll continue with the middle

1137
04:44:12.119 --> 04:44:19.200
of your back doing exactly the same thing. There's gentle,

1138
04:44:19.560 --> 04:44:32.720
as deep as you chose. Now, I'll move or the

1139
04:44:32.799 --> 04:44:37.599
other side again and do the exact same thing with

1140
04:44:37.840 --> 04:44:41.959
the top of your back on the other side, from

1141
04:44:47.080 --> 04:44:55.799
pretty much underneath your arm arey really to your spine,

1142
04:45:00.880 --> 04:45:07.520
and then continue in that all the way down including

1143
04:45:07.639 --> 04:45:23.319
your lower your the middle of your back. Now, how

1144
04:45:23.479 --> 04:45:28.000
can I go to your thighs, the backs of your

1145
04:45:28.080 --> 04:45:37.759
thighs and the sides of your thighs, starting with your

1146
04:45:37.919 --> 04:45:47.560
right leg and massage the back and the sides of

1147
04:45:47.680 --> 04:45:55.880
your thighs gently and firmly. There's a lot of muscles there.

1148
04:45:57.080 --> 04:46:00.919
Scenario that can be very tense at times and maybe

1149
04:46:01.639 --> 04:46:04.080
needs a little bit more pressure than the rest of

1150
04:46:04.119 --> 04:46:12.759
the body that's up to you. You can gently strike

1151
04:46:12.840 --> 04:46:19.759
the back of your legs where you know, opposite your

1152
04:46:19.840 --> 04:46:27.720
knee joints, underneath your knee joint, very sensitive, gentle area,

1153
04:46:34.680 --> 04:46:42.040
and working down to your calf muscles. Massage in your

1154
04:46:42.119 --> 04:46:51.520
calf muscles thoroughly and deeply, if you choose, using both

1155
04:46:51.639 --> 04:47:10.279
hands and fingers, digging deep to your ankles at the

1156
04:47:10.400 --> 04:47:17.200
back of your back of your ankles, just generally massage

1157
04:47:17.319 --> 04:47:29.520
in that area, maybe lifting the leg and stretching.

1158
04:47:29.080 --> 04:47:29.639
A little bit.

1159
04:47:39.799 --> 04:47:55.479
Moving to the right foot massage the bottom of fate

1160
04:47:59.759 --> 04:48:11.000
and the side of your feet can't bleeper firm enough,

1161
04:48:11.200 --> 04:48:22.119
so they don't go. Just allow the pleasure that you

1162
04:48:22.319 --> 04:48:28.360
get from having your feet message to just overtake you

1163
04:48:31.680 --> 04:48:37.279
as I continue to message your feet, the bottoms of

1164
04:48:37.360 --> 04:48:47.400
your feet, the side your arches, your heel. You put

1165
04:48:47.400 --> 04:48:51.360
a lot of pressure into your heel and it feels amazing,

1166
04:48:53.439 --> 04:48:56.000
Yet the arches need to be a bit more gentle.

1167
04:49:01.200 --> 04:49:07.919
Stretching your toes gently and massage in the bottoms of

1168
04:49:08.000 --> 04:49:24.240
your toes with my fingers, each one individually. Moving over

1169
04:49:24.400 --> 04:49:28.119
to the left leg to do exactly the same thing.

1170
04:49:31.439 --> 04:49:38.200
Starting at the top of the thighs, work in the

1171
04:49:38.319 --> 04:49:43.520
back of the thighs and the sides, massaging deeply and

1172
04:49:43.759 --> 04:50:00.240
gently the whole area, working all the way down. This

1173
04:50:00.479 --> 04:50:06.319
is an area that maybe you could like to spend

1174
04:50:06.479 --> 04:50:15.439
more time relaxing the message. Perhaps if you wanted, I

1175
04:50:15.520 --> 04:50:20.439
could make a future recording. Want spend more time on

1176
04:50:20.639 --> 04:50:32.799
one particular area. As she moved down to your calf muscles,

1177
04:50:38.759 --> 04:50:55.159
Massage your calf muscles and gently move down. Drink or

1178
04:50:55.439 --> 04:51:04.080
into your feet. Massagy backs of your feet, buds of

1179
04:51:04.159 --> 04:51:13.479
your feet, stretching your toes and message in each tone

1180
04:51:13.479 --> 04:51:22.639
individually that feeling of pleasure and release. The experience when

1181
04:51:22.680 --> 04:51:41.080
you're having your feet and massaged feels raat again. Now

1182
04:51:44.599 --> 04:51:48.639
she turned over her and your mind. Laying on your back,

1183
04:51:56.200 --> 04:52:09.759
She's gonna start again your neck area, in your shoulders,

1184
04:52:13.759 --> 04:52:24.479
just to get back in touch with that area. Lets

1185
04:52:24.520 --> 04:52:36.279
you move up. I can clean my hands, make more

1186
04:52:36.439 --> 04:52:41.799
fresh because now I'm gonna less lunch your face simply

1187
04:52:46.200 --> 04:52:57.880
starting off, give your forehead your eyes are closed. Just

1188
04:52:58.479 --> 04:53:04.720
stretch your eyes a little bit, pushing up with your eyebrows.

1189
04:53:11.479 --> 04:53:24.319
Just messaging around your scalp, massaging down your cheeks, around

1190
04:53:24.360 --> 04:53:36.599
your ears, into your cham chimply the sides of your

1191
04:53:36.720 --> 04:53:59.479
neck chin. They just move it down your neck down

1192
04:53:59.599 --> 04:54:07.000
to your chest, starting to put message in the very

1193
04:54:07.119 --> 04:54:15.720
top of her chest where the collar bone is. Either

1194
04:54:15.919 --> 04:54:28.080
side of the collarbone, they just messide in the hall

1195
04:54:28.240 --> 04:54:48.840
of the chest, move in the chest around because it's

1196
04:54:48.959 --> 04:54:53.919
quite a large area. You can move from one side

1197
04:54:54.040 --> 04:55:04.560
to the next. Move in the hands underneath pretty much

1198
04:55:04.799 --> 04:55:14.720
your arms, stretching up, stretching some of the muscles of

1199
04:55:14.799 --> 04:55:24.360
your back in the process, moving up over your chest.

1200
04:55:28.639 --> 04:55:44.000
And then moving down again. Then a lower my hands.

1201
04:55:44.799 --> 04:55:51.279
They just message gently and slide down towards your stomach,

1202
04:55:53.080 --> 04:55:59.319
starting in the middle of your chest, and then bretch

1203
04:55:59.479 --> 04:56:05.560
me in my outs, moving apart a massage in its

1204
04:56:05.720 --> 04:56:15.200
sliding at the same time, moving down to just below

1205
04:56:15.279 --> 04:56:33.599
your redcage, moving down the messaging up again, giving your

1206
04:56:33.840 --> 04:56:44.240
chest all the attention when it needs to feel completely relaxed.

1207
04:56:51.599 --> 04:56:55.360
Remembering that also you're going to be focusing on your

1208
04:56:55.639 --> 04:57:00.520
sides as well, an area that you really don't get

1209
04:57:00.639 --> 04:57:12.439
much attention but feels really good when it's massaged. Just

1210
04:57:12.599 --> 04:57:20.240
stroking my hands down the sides of your body, just

1211
04:57:20.360 --> 04:57:23.599
below your arms all the way down to your hips.

1212
04:57:33.240 --> 04:57:39.560
Now move into your stomach area. Can stand on one

1213
04:57:39.720 --> 04:57:42.080
side of you like I did when I did your

1214
04:57:42.159 --> 04:57:49.319
lower back. When you do a similar process, just stretching

1215
04:57:50.279 --> 04:58:03.959
the muscles from your side, gently massaging from one side

1216
04:58:04.040 --> 04:58:12.560
to the next, move in the whole area from blow

1217
04:58:12.639 --> 04:58:16.439
your ribs all the way down to blow your belly

1218
04:58:16.520 --> 04:58:27.080
butter and move around to the outside of you and

1219
04:58:27.279 --> 04:58:45.799
repeat that process of relaxing deeply, calmly. You feel the loose,

1220
04:58:47.560 --> 04:58:53.720
You feel free. There's something about having your starch massage.

1221
04:58:54.919 --> 04:59:01.639
It's different from any other part because we do have

1222
04:59:01.799 --> 04:59:06.439
a tendency holding a different kind of stress in our

1223
04:59:06.520 --> 04:59:16.040
stomach that we may not be aware of. There's an

1224
04:59:16.080 --> 04:59:23.479
out message your stomach. In front of your stomach. They

1225
04:59:23.520 --> 04:59:34.599
can circles around your belly bottom thing going the other

1226
04:59:34.680 --> 04:59:46.919
way around the gentleness and of freedom that comes from

1227
04:59:47.159 --> 04:59:58.080
feeling how you're feeling. There's an out moved down the

1228
04:59:58.200 --> 05:00:05.560
tops of your thighs, muscles, massaging them. I can do

1229
05:00:05.759 --> 05:00:11.439
this to your legs at the same time, pressing down,

1230
05:00:14.279 --> 05:00:20.439
massaging deeply those muscles in your thighs that's right of

1231
05:00:20.520 --> 05:00:31.520
your thighs, and moving down to your knees, gently massaging

1232
05:00:31.599 --> 05:00:42.880
your knees, sliding down your shins, pressure on me the

1233
05:00:43.040 --> 05:00:55.200
side of your shin gently, softly but firmly, moving down

1234
05:00:55.479 --> 05:01:10.639
to your ankles, stroking the tops of feet, and then

1235
05:01:10.799 --> 05:01:17.400
with each foot in each hand, just gently messaging the

1236
05:01:17.520 --> 05:01:25.599
whole of the foot, the top, the bottom, your heel,

1237
05:01:26.119 --> 05:01:33.880
your ankle, your toes, massage in every part of your feet.

1238
05:01:38.680 --> 05:01:43.759
It feels so good to still let go and enjoy

1239
05:01:44.159 --> 05:02:08.240
the process, enjoy fear so deeply. Really, so much comfort

1240
05:02:08.400 --> 05:02:15.400
and so many feelings become just from touching your skin.

1241
05:02:26.119 --> 05:02:32.200
And you can just lie there as long as you

1242
05:02:32.439 --> 05:02:46.240
choose enjoying the feeling of deep comfort being massaged.

1243
05:02:48.200 --> 05:02:48.560
With me.

1244
05:02:55.720 --> 05:03:21.759
Enjoy ta. And all we're gonna do is blow out

1245
05:03:21.840 --> 05:03:40.240
some candles. In your mind, there're gonna be a hundred candles,

1246
05:03:47.400 --> 05:03:53.159
and you're going to blow each one out individually, one

1247
05:03:53.560 --> 05:04:06.240
by one, starting at one hundred. I count down on

1248
05:04:06.279 --> 05:04:13.520
the way down to one. At least time I say

1249
05:04:13.720 --> 05:04:22.599
a number, you can imagine that candle in front of you,

1250
05:04:26.520 --> 05:04:33.840
and I'd like you to actually eat physically gently blow

1251
05:04:35.520 --> 05:04:49.680
that candle out just this. It's not big blows, just

1252
05:04:49.759 --> 05:05:03.840
a gentle and that candle will extinguish, and then I'll

1253
05:05:03.919 --> 05:05:11.159
say the next number as we moved down, then you

1254
05:05:11.479 --> 05:05:23.840
just put that one out as well. And as we

1255
05:05:24.080 --> 05:05:35.720
move down the numbers, you'll find yourself feeding more, more relaxed.

1256
05:05:38.759 --> 05:05:44.759
If you need to sleep, you'll also find yourself becoming

1257
05:05:46.520 --> 05:06:00.240
incredibly tired and sleepy. In fact, you may struggle to

1258
05:06:00.360 --> 05:06:13.240
blow out all one hundred of these candles as you

1259
05:06:14.400 --> 05:06:41.279
feel more and more deeply relaxed, more more deeply tied,

1260
05:06:45.599 --> 05:06:53.479
and the fur you go down, the more your mind

1261
05:06:55.279 --> 05:07:07.560
starts to drift. You may find that you stop listening

1262
05:07:07.799 --> 05:07:20.400
to me after a while. And even though there may

1263
05:07:20.479 --> 05:07:29.159
be background sounds where you are, you'll be aware of

1264
05:07:29.279 --> 05:07:48.560
those sounds at the moment you may start just or

1265
05:07:48.799 --> 05:08:07.840
even notice them at all, because they are unimportant where

1266
05:08:07.959 --> 05:08:14.919
I am. Look at the sounds of the birds, it's

1267
05:08:14.959 --> 05:08:20.319
all horrist the pigeon and likes to say hello sometimes.

1268
05:08:23.159 --> 05:08:31.599
And there's the ad play that goes by, maybe traffic

1269
05:08:31.959 --> 05:08:43.720
and trains in the distance. None that sit is important.

1270
05:08:46.040 --> 05:08:59.159
Whatsoever are candles who blow out? The less important anything

1271
05:09:00.880 --> 05:09:25.639
is a candles blowouts. The father seemed to move away, sounds,

1272
05:09:29.319 --> 05:09:41.159
general date days, stuff seems to just bun a way

1273
05:09:43.680 --> 05:10:00.119
on its side. She feel calm. With every candle you

1274
05:10:00.279 --> 05:10:27.799
blowouts are the next number? Did you hey say? And

1275
05:10:27.919 --> 05:10:45.799
then you part that candle out too? So easy, so simple.

1276
05:10:55.200 --> 05:11:09.439
I'm gonna stop by introducing the first candle. She's a

1277
05:11:09.720 --> 05:11:29.400
hundred first candles, one hundred. When you blow that candle out,

1278
05:11:36.200 --> 05:11:54.959
you'll find immediately light change now, as well as a

1279
05:11:55.119 --> 05:12:12.000
real sense of positivity, crying, living in relaxa shdow, sleepiness,

1280
05:12:16.439 --> 05:12:55.959
spending starting where one hundred, I can't now nineteen nine,

1281
05:13:14.400 --> 05:15:50.439
Canned ninety eight, Can ninety Sevenitis chief night two nine

1282
05:15:50.560 --> 05:20:37.400
two three, nit I done eight eight eight eight eighty

1283
05:20:37.919 --> 05:25:30.919
five eight its us can do seventy eight, seventy seven,

1284
05:25:42.279 --> 05:27:07.319
Can seventy six, seventy five, cantle seventy four, Canto seventy three, seventy,

1285
05:27:26.040 --> 05:28:32.919
seventy one and seventy one, Can seventeen and sixty nine.

1286
05:28:42.759 --> 05:29:30.639
Candle sixty eight, candle sixty seven, candy sixty five, county

1287
05:29:36.240 --> 05:30:36.520
sixty four, candle sixty four, candles sixty three, candle sixty

1288
05:30:55.000 --> 05:33:12.479
sixty one, sixty fifty nine, fifty eight, fifty seven, fifty six,

1289
05:33:41.240 --> 05:35:00.439
canto fifty five, candle fifty four fifty three, cand fifty

1290
05:35:25.119 --> 05:38:54.880
fifty cantch fifth t fifty four nine fourt eight fort

1291
05:38:55.040 --> 05:44:40.840
is fourties five two four such at thirty seven cantle

1292
05:44:43.319 --> 05:50:37.639
thirty five thirty three thirty No, but you think the

1293
05:50:42.200 --> 05:56:15.319
joint seven twenty six cant wait five wait, tot wait s.

1294
05:56:44.360 --> 05:57:37.000
S s.

1295
05:58:28.439 --> 06:10:13.400
Sixte shhhhhhhhhhh U or let go of all of those thoughts, worries,

1296
06:10:13.720 --> 06:10:19.799
concerns about the past, thoughts about the future, and even

1297
06:10:21.279 --> 06:10:25.639
things you've been thinking about today. Just let it all

1298
06:10:25.720 --> 06:10:31.919
go because none of it is useful in this moment.

1299
06:10:36.840 --> 06:10:52.240
This is your opportunity to just focus on feeling relaxed,

1300
06:10:56.520 --> 06:11:02.919
allowing yourself to get in touch with that natural since

1301
06:11:05.040 --> 06:11:13.159
of peace that we all have within us. It's available

1302
06:11:13.240 --> 06:11:18.080
for everyone. It just sometimes takes a little bit of

1303
06:11:18.200 --> 06:11:25.599
effort to set up the right time and place in

1304
06:11:25.880 --> 06:11:32.000
order for you to just let go. Because what you

1305
06:11:32.319 --> 06:11:40.080
do decide to let go and relax, that's what your

1306
06:11:40.119 --> 06:11:48.840
body starts to do because you've chosen. You've chosen to

1307
06:11:49.279 --> 06:11:56.400
just allow your body to unwind and your mind starts

1308
06:11:56.479 --> 06:12:03.959
to slow down. And it's a nice feeling. It's a

1309
06:12:04.040 --> 06:12:08.279
nice feeling at the beginning just to know that you

1310
06:12:08.799 --> 06:12:19.400
have chosen to decide to relax deeply because you've made

1311
06:12:19.439 --> 06:12:28.319
that decision, your body or just follow suit, because sometimes

1312
06:12:28.560 --> 06:12:33.279
all the muscles in your body need is just permission

1313
06:12:33.520 --> 06:12:42.400
from you to relax. Because so often we're busy, we're

1314
06:12:42.919 --> 06:12:46.680
going from here to there, we're walking around, and we're

1315
06:12:46.759 --> 06:12:54.680
doing stuff, and the body doesn't have any time space

1316
06:12:56.119 --> 06:13:03.080
to really relax deeply. So it kind of waits for

1317
06:13:03.279 --> 06:13:12.520
you to lead the way, waits for your permission. And

1318
06:13:12.639 --> 06:13:19.439
when you do give your permission, you give the say.

1319
06:13:19.560 --> 06:13:25.919
So when you say okay, it's time for your body

1320
06:13:27.560 --> 06:13:36.520
to let go completely relax totally, your body just follows.

1321
06:13:39.680 --> 06:13:50.080
So like a breath of relief, are relax and feeling

1322
06:13:51.040 --> 06:13:54.319
at the end of the day of very physical day

1323
06:13:54.479 --> 06:13:58.159
that you may experience in the past when you get

1324
06:13:58.279 --> 06:14:02.119
home and you just sit down on the chair, maybe

1325
06:14:02.159 --> 06:14:06.680
you kick your shoes off, and our off feels so nice.

1326
06:14:08.560 --> 06:14:11.240
I know that you don't have to get up again

1327
06:14:12.680 --> 06:14:16.000
for a little while at least if you choose, you

1328
06:14:16.080 --> 06:14:25.240
can just sit there for maybe an hour to feels blissen.

1329
06:14:29.479 --> 06:14:34.759
And just by sitting down like that, nobody knows that

1330
06:14:34.919 --> 06:14:40.360
it's time to relax. Your body has been given permission

1331
06:14:40.560 --> 06:14:50.240
from you. Because it's a mindset in your mind, you're

1332
06:14:50.360 --> 06:14:55.159
prepared to let go everything.

1333
06:14:57.159 --> 06:14:58.159
And just.

1334
06:15:00.159 --> 06:15:06.520
Legally allow all the stress of your body to evaporate.

1335
06:15:10.240 --> 06:15:24.680
Any tensions can just gradually vanish. It's almost like magic, really,

1336
06:15:30.240 --> 06:15:37.240
because that sense of relaxation in your body, it's a

1337
06:15:37.400 --> 06:15:43.840
very natural state. It's not something unusual. It may feel

1338
06:15:43.959 --> 06:15:47.680
unusual when you first start to relax. You if you

1339
06:15:47.759 --> 06:15:53.000
have really spent a lot of time focusing and giving

1340
06:15:53.080 --> 06:15:58.279
yourself this space to let go completely and relax may

1341
06:15:58.479 --> 06:16:06.680
seem almost daily, but it isn't. It's actually the most

1342
06:16:07.040 --> 06:16:16.119
natural thing in the world to lecker completely, to relax totally,

1343
06:16:18.080 --> 06:16:24.840
the most natural thing in the world to allow yourself

1344
06:16:29.200 --> 06:16:36.599
to feel really calm in your mind. And it is

1345
06:16:36.880 --> 06:16:44.560
almost like a literal unwinding. It's like you press a

1346
06:16:44.680 --> 06:16:53.599
button and all the tension just releases. It's like a

1347
06:16:53.759 --> 06:16:57.520
wheel like a cog, but the inside of a clock

1348
06:16:57.720 --> 06:17:02.479
just unwinding. And it's should I could see that the

1349
06:17:02.560 --> 06:17:08.159
little wind up not that's used just going the opposite way.

1350
06:17:09.200 --> 06:17:14.520
The energy is to wind it up and the energy

1351
06:17:15.200 --> 06:17:25.080
that frymetic stress for energy gradually winding down, losing its

1352
06:17:25.319 --> 06:17:33.560
power losing its strength as a sense of relaxation becomes

1353
06:17:33.840 --> 06:17:46.560
stronger and deeper, and you may find the relaxed you

1354
06:17:46.759 --> 06:17:57.959
feel your mind starts to wander. Maybe you seem to

1355
06:17:58.040 --> 06:18:02.599
stop listening to me for a while, your mind goes

1356
06:18:02.799 --> 06:18:08.159
somewhere else, and you realize you're listening to me again,

1357
06:18:10.840 --> 06:18:14.080
and that was just your mind to drift in to sleep,

1358
06:18:17.279 --> 06:18:27.439
which is quite natural, because sometimes when we're stressed tense,

1359
06:18:28.759 --> 06:18:33.919
we may actually be aware of what we need, when

1360
06:18:33.959 --> 06:18:42.799
we physically emotionally need in this moment. But when you

1361
06:18:43.560 --> 06:18:51.000
allow your body and mind to relax completely, you let

1362
06:18:51.119 --> 06:19:02.159
go all thoughts, concerns, worries, ideas go, allow them to

1363
06:19:02.400 --> 06:19:13.200
drop into floor. You start to get in touch with

1364
06:19:14.000 --> 06:19:26.560
the feelings of such relaxation, feelings so nice to be

1365
06:19:26.680 --> 06:19:33.439
in touch with the calmness of the different body parts

1366
06:19:33.639 --> 06:19:38.520
a day. Become looser.

1367
06:19:39.840 --> 06:19:46.319
And looser, Believe in your breath.

1368
06:19:46.159 --> 06:19:57.680
In scenes easier and more natural, victless as they cool,

1369
06:19:58.599 --> 06:20:08.639
interstry of full notice to your anos, breathing in comfort

1370
06:20:09.000 --> 06:20:17.319
and relaxation, and then just breathing out any excess remain

1371
06:20:17.599 --> 06:20:25.759
intentional stress from every part of your body and mind.

1372
06:20:29.439 --> 06:20:34.439
As you start to focus on your mind. Maybe you

1373
06:20:34.799 --> 06:20:43.840
notice that things come to a standstill, maybe just much

1374
06:20:44.279 --> 06:20:52.400
much lower than before, because your mind is not really

1375
06:20:53.720 --> 06:21:03.080
needed when listening to my voice, which allows your mind

1376
06:21:03.279 --> 06:21:12.759
to relax just as deep as your body. That sychronicity

1377
06:21:13.680 --> 06:21:24.959
between the relaxation of your body relaxation of your mind.

1378
06:21:27.360 --> 06:21:40.680
Let you know that feeling completely calm, beliefs relaxed is

1379
06:21:42.479 --> 06:22:02.840
a great experience has so many positive benefits for your body, mind,

1380
06:22:03.279 --> 06:22:10.360
and your life. To be able to let go everything

1381
06:22:12.080 --> 06:22:20.360
and to relax completely you know all parts of your

1382
06:22:20.439 --> 06:22:33.639
body and mind. Even your body arised, with your muscle surrised,

1383
06:22:40.360 --> 06:22:53.919
even the skin that covers your body is relaxed. Every

1384
06:22:57.840 --> 06:23:17.319
leave is also deepay raxed, and your brain really starts

1385
06:23:17.639 --> 06:23:31.919
to feel the benefits this heaving relaxation. Let's you focus

1386
06:23:34.840 --> 06:23:39.840
the side of your scalp where your brain is. You

1387
06:23:39.959 --> 06:23:47.880
can start to realize and mactice the benefits of your

1388
06:23:48.040 --> 06:24:03.560
brain relaxing depay in your brain continues to rye sense

1389
06:24:04.000 --> 06:24:15.080
those messages to the rest their body, do mind to

1390
06:24:15.439 --> 06:24:41.880
re works denying, relax more completely, letting of any remaining

1391
06:24:42.520 --> 06:24:54.880
fools ocnsence have just drop onto the floor because they

1392
06:24:54.919 --> 06:25:03.560
are not even necessary in this went this moment of

1393
06:25:03.880 --> 06:25:35.560
deep reaxation and calmness, filling brain, deep concentrated, calming, relaxing

1394
06:25:38.040 --> 06:25:53.200
every part of your brain fathing, so gris and comfortable,

1395
06:25:56.439 --> 06:26:12.119
so relaxed and be so your brain feels sunlight. That's

1396
06:26:12.319 --> 06:26:24.560
so healthy. That sense of deep deep comfort really does

1397
06:26:25.759 --> 06:26:40.000
allow you to enjoy those ever increasing sensations of comfort.

1398
06:26:41.680 --> 06:26:54.479
That is spreading throughout your body, relaxing each and every

1399
06:26:54.880 --> 06:27:14.639
muscle of your body, deeper, deeper, much deeper than before,

1400
06:27:18.400 --> 06:27:31.159
much contact spreading through your body. Your mind.

1401
06:27:33.919 --> 06:27:35.840
Be so.

1402
06:27:37.680 --> 06:27:54.560
Peaceful, calm, so peaceful, a repot.

1403
06:27:56.639 --> 06:28:15.279
Your body, let it go everything and everything so peaceful, call.

1404
06:28:18.439 --> 06:28:20.599
So relax.

1405
06:28:26.000 --> 06:28:33.880
Every second. The possis a film.

1406
06:28:35.880 --> 06:28:39.439
D d B.

1407
06:28:41.720 --> 06:29:09.880
Relax d PA and glecs came circle be fall so

1408
06:29:11.360 --> 06:29:24.080
very piece of your head bilt your ties. Such peace

1409
06:29:24.959 --> 06:29:38.000
and comfort groin all the time. Such peace and comfort

1410
06:29:40.919 --> 06:29:51.080
spread through your body mind deeper, deepert.

1411
06:29:53.279 --> 06:29:55.720
Such comfort.

1412
06:29:57.599 --> 06:30:11.720
Spreading. It's sinking deeper into a muscle. Everybody say, you

1413
06:30:12.119 --> 06:30:20.720
feel amazing, so relaxed.

1414
06:30:23.360 --> 06:30:24.680
So peace so.

1415
06:30:29.400 --> 06:30:53.520
So relax peace, letting go everything. A body scan focusing

1416
06:30:54.080 --> 06:30:59.720
on firstly how you feel in your body, not trying

1417
06:30:59.759 --> 06:31:06.200
to change how you feel not trying to relax, not

1418
06:31:06.400 --> 06:31:11.959
trying to move away from any discomfort or stress or tension.

1419
06:31:13.279 --> 06:31:19.959
Just accepting, observing and accepting how you feel in the

1420
06:31:20.040 --> 06:31:26.319
different parts of your body, Just allowing yourself to be

1421
06:31:26.639 --> 06:31:34.119
exactly as you are, to notice, to get in touch

1422
06:31:38.720 --> 06:31:46.560
with how you actually feel in this moment. To start

1423
06:31:46.720 --> 06:31:57.639
off by focusing on your hands, just be aware of

1424
06:31:57.759 --> 06:32:07.520
your hands. Like you to move your hands around. Just

1425
06:32:08.000 --> 06:32:13.200
maybe move your fingers a little bit. I've been in

1426
06:32:13.319 --> 06:32:19.560
closer your hands very gently, just so thing you can

1427
06:32:21.520 --> 06:32:28.560
get in touch with how your hands and your fingers feel,

1428
06:32:33.959 --> 06:32:53.159
very very slow movements. Focusing now on your feet, if

1429
06:32:53.200 --> 06:32:57.200
you can just do kind of an equivalent with your

1430
06:32:57.360 --> 06:33:04.639
feet you've just done with your hands. Maybe turn in

1431
06:33:04.799 --> 06:33:12.840
your ankles, leaving your feet around, moving your toes gently,

1432
06:33:15.720 --> 06:33:28.159
very very gently, very slowly, noticing the hell your feet

1433
06:33:28.360 --> 06:33:40.959
to feel in this moment. Focusing now on your eyes,

1434
06:33:43.919 --> 06:33:51.080
I'd like you to just focus on your eyelids. Maybe

1435
06:33:51.159 --> 06:33:53.880
you can open and close your eyes a couple of

1436
06:33:54.000 --> 06:33:59.439
times to really get in touch with how you feel.

1437
06:33:59.520 --> 06:34:05.159
When you do you close your eyes, the muscle changes

1438
06:34:07.520 --> 06:34:12.959
in your eyes when you do close them. Maybe you're

1439
06:34:13.040 --> 06:34:18.919
raising your eyebrows. It stretches the tops of your eyes,

1440
06:34:22.159 --> 06:34:30.560
perhaps squinting your eyes, scrunching up your eyes, just so

1441
06:34:30.720 --> 06:34:40.520
you can really get in touch all aspects of how

1442
06:34:42.319 --> 06:34:59.360
your eyes feel right now. Now focusing on your thighs,

1443
06:35:01.759 --> 06:35:06.000
then it just starts you to gently tense your thighs,

1444
06:35:07.360 --> 06:35:17.200
just very very gently, just enough so you can become

1445
06:35:18.759 --> 06:35:29.840
more atuned to the physical sensation of your upper legs,

1446
06:35:32.080 --> 06:35:34.880
the front of your thighs, and the banks of your

1447
06:35:34.959 --> 06:35:50.639
thigh noticing and observing how your thighs feel right now,

1448
06:35:58.799 --> 06:36:03.159
moving your foot because to the back of your neck,

1449
06:36:06.840 --> 06:36:13.639
just noticing the back of your neck, the muscles, of

1450
06:36:13.759 --> 06:36:18.159
course they lead to the side of your neck. They

1451
06:36:18.240 --> 06:36:23.560
also lead to the top of your back, which lead

1452
06:36:23.599 --> 06:36:29.159
to your shoulders. So as you focus on the back

1453
06:36:29.240 --> 06:36:35.880
of your neck, maybe you can move your head gently

1454
06:36:36.279 --> 06:36:43.479
upwards as if you're looking up, Maybe moving your head

1455
06:36:43.639 --> 06:36:51.360
down as if you're looking down, perhaps moving your head

1456
06:36:51.560 --> 06:37:04.479
side to side, right left by very slowly, very jackly.

1457
06:37:07.000 --> 06:37:12.200
I'm not trying to force anything. It has to be

1458
06:37:12.680 --> 06:37:26.560
very very gentle, just so you can be in touch

1459
06:37:28.040 --> 06:37:38.040
with the feelings, with the sensations of physical sensations of

1460
06:37:39.080 --> 06:37:53.720
how the back of your neck feels right now, as

1461
06:37:53.880 --> 06:38:04.880
we our focus tops of your arms, the parts where

1462
06:38:04.919 --> 06:38:09.360
your biceps and your dry SIPs on between your elbow

1463
06:38:09.439 --> 06:38:18.080
and your shoulders. To focus on those parts and tops

1464
06:38:18.159 --> 06:38:24.720
of your arms, you may like to just tense them

1465
06:38:25.599 --> 06:38:36.959
but very very chicking and slowly. See you're straining or

1466
06:38:37.799 --> 06:38:48.919
putting any pressure whatsoever on your arms, it's just slowly.

1467
06:38:49.520 --> 06:38:58.840
Can gain more of a sense of how your upper

1468
06:38:59.200 --> 06:39:05.560
arms of feeling in this moment.

1469
06:39:08.959 --> 06:39:10.240
Just notice.

1470
06:39:11.360 --> 06:39:22.639
As you gently, very gently and slowly tightened the muscles

1471
06:39:23.959 --> 06:39:33.479
and they're like, go, notice how tops of your arms

1472
06:39:33.840 --> 06:39:55.759
feel right now, our focus on your stomach, the area

1473
06:39:56.439 --> 06:40:02.799
the lower abdomen area below your bully bot moving all

1474
06:40:02.840 --> 06:40:10.040
the way down to your hips, just above your grid.

1475
06:40:16.400 --> 06:40:23.599
Maybe you're able to tense these muscles in that area

1476
06:40:24.360 --> 06:40:39.599
very very jamply, it's slowly. If that's a difficult thing

1477
06:40:39.799 --> 06:40:49.240
to do, maybe you can just move your body, pushing

1478
06:40:49.400 --> 06:40:53.919
your stomach up. Maybe move a little bit of a

1479
06:40:54.200 --> 06:41:06.439
side least no hips just can get in cheap hell

1480
06:41:06.680 --> 06:41:10.200
long lower apto an area.

1481
06:41:13.680 --> 06:41:15.680
Is feeling.

1482
06:41:18.040 --> 06:41:18.959
In this moment.

1483
06:41:25.599 --> 06:41:36.119
Just know to send the physical sasations with a lower

1484
06:41:36.400 --> 06:42:00.360
abdomen As we live your attention to your mouth to

1485
06:42:00.479 --> 06:42:08.319
see in your lips, then inside your mouth, your teeth,

1486
06:42:09.439 --> 06:42:24.880
your guns, your tongue. Just need to sin have your

1487
06:42:25.040 --> 06:42:34.240
tongue and your mouth feels it. May help by moving

1488
06:42:34.560 --> 06:42:41.080
your tongue around your mouth, moving it to your left,

1489
06:42:42.840 --> 06:42:48.520
maybe pressing it gently against the side of your mouth,

1490
06:42:50.080 --> 06:42:55.040
and then to the right gently to the side of

1491
06:42:55.159 --> 06:43:03.080
your mouth, perhaps pressing up against the top of your mouth,

1492
06:43:04.200 --> 06:43:10.119
and let it down gently against the bottom of your mouth.

1493
06:43:12.799 --> 06:43:29.000
Ways very slowly and a very very gentle so that

1494
06:43:29.240 --> 06:43:45.759
you can be aware how you feel in your mouth area.

1495
06:43:57.080 --> 06:44:16.759
Now you have to focus on your wrists and I

1496
06:44:17.279 --> 06:44:26.360
ask you to maybe just retain your wrists with your

1497
06:44:26.599 --> 06:44:39.439
hands in a circular motion, very shackly and slowly, just

1498
06:44:41.279 --> 06:45:00.959
so again feel the sensations that you are currently e

1499
06:45:01.479 --> 06:45:40.040
spiritists perhapsol eyes up and down the game. Champlain Spry

1500
06:45:40.520 --> 06:46:17.360
checks spy between start to observe lower bank the bare

1501
06:46:17.720 --> 06:46:28.159
parts just above of your hips where your coxis are

1502
06:46:35.599 --> 06:46:41.799
the whole area which also really does include the signs

1503
06:46:42.759 --> 06:46:48.240
of your body because those muscles are very much connected.

1504
06:46:53.520 --> 06:47:00.919
There's those muscles also move into your hyperia, enacting into

1505
06:47:01.000 --> 06:47:17.799
your buttics sides with your apps, and if you're physically

1506
06:47:19.360 --> 06:47:28.159
able to do so, maybe you can very gently just

1507
06:47:29.240 --> 06:47:42.319
your body els is slightly, very slowly some side to side,

1508
06:47:46.040 --> 06:47:53.880
just enough, Yeah, to engage.

1509
06:47:58.279 --> 06:47:59.520
How you feel.

1510
06:48:01.880 --> 06:48:20.880
Your love back, perhaps sacy my hips gently up and down,

1511
06:48:24.680 --> 06:48:44.439
gently and slightly orders the touch with physical sensations of

1512
06:48:44.680 --> 06:49:14.560
your love back, as we have your attention to your Joe,

1513
06:49:17.840 --> 06:49:23.479
the area of your chin all the way up to

1514
06:49:23.680 --> 06:49:29.959
the area your ears are, all your jaw.

1515
06:49:40.479 --> 06:49:40.959
You just.

1516
06:49:43.159 --> 06:49:49.680
It's a great to this same gently open your mouth,

1517
06:49:52.599 --> 06:50:04.000
no wide that stretcher, just very gently and slightly happy

1518
06:50:04.119 --> 06:50:16.520
the new man, I think Guy's new mount gently it's

1519
06:50:16.919 --> 06:51:11.560
sorry he touch with how your Joe fans Now to

1520
06:51:11.680 --> 06:51:28.080
sit down chest around you don't need to do anything.

1521
06:51:29.720 --> 06:51:35.959
Want to move your chest because it moves every time

1522
06:51:36.200 --> 06:51:55.240
you brain move supy gently and supery automatically with each

1523
06:51:55.560 --> 06:52:55.360
spread you take. Focus on chests in your focus to

1524
06:52:55.520 --> 06:53:11.080
your forums jump out us. Maybe you're able to very

1525
06:53:11.680 --> 06:53:25.599
checkly and slarly dance the muscles in your arts. Now

1526
06:53:25.639 --> 06:53:32.119
when you do that, you can feel you out words

1527
06:53:32.360 --> 06:54:14.680
as well, very gently and slarly, Jackey softly save four

1528
06:54:14.959 --> 06:54:52.880
arms the talpas focus the rest of the bank upper

1529
06:54:53.040 --> 06:55:16.240
bank and the the middle your back. Again, this spart

1530
06:55:16.400 --> 06:55:31.759
of your body use also every time brain when knowing

1531
06:55:31.880 --> 06:55:45.520
how to set usually by should user your other back

1532
06:55:45.959 --> 06:55:56.000
in the middle of your back can really fill that

1533
06:55:57.680 --> 06:57:05.520
gent venue focus to butts why letting muscles about buyers

1534
06:57:08.080 --> 06:57:41.319
in the mid section just like to say how I

1535
06:57:41.599 --> 06:58:13.040
hate cant and chip days I be side to side

1536
06:58:14.439 --> 06:59:08.560
and gently hind s chanl soft. It's everything starts to

1537
06:59:12.240 --> 06:59:24.200
slow down, including the thoughts in your mind, and your

1538
06:59:24.279 --> 06:59:34.240
mind itself just starts to gradually. It doesn't have to

1539
06:59:34.319 --> 06:59:42.159
be instant, but just gradually starting to It's almost like

1540
06:59:42.479 --> 06:59:53.759
time is storing shin. It's a slower pace to maybe

1541
06:59:54.040 --> 06:59:59.119
what you're used to in your day to day life.

1542
07:00:02.279 --> 07:00:29.240
It's a slower movement of energy, very small movements which

1543
07:00:29.360 --> 07:00:34.000
make up the larger movements, which is always the case.

1544
07:00:37.400 --> 07:00:41.799
Now when you move your hand, it might seem like

1545
07:00:41.919 --> 07:00:47.240
it's one movement, but it's lots of minute different muscles

1546
07:00:47.560 --> 07:00:58.279
moving in accordance with each other. And what happens in

1547
07:00:59.040 --> 07:01:13.200
this space that we're sharing is we move from that

1548
07:01:15.400 --> 07:01:31.759
big movement into those smaller movements, starting to focus on

1549
07:01:37.159 --> 07:01:43.400
how your body feels, not just as a whole, not

1550
07:01:43.639 --> 07:01:49.000
just oh, I'm feeling this way, I'm feeling stressed or tense,

1551
07:01:49.240 --> 07:01:54.639
or I'm feeling relaxed and calm. I'm feeling this way,

1552
07:01:54.799 --> 07:02:01.680
I'm feeling that way. Starting to notice that your body

1553
07:02:06.000 --> 07:02:15.639
begins to present to you small feelings around your body,

1554
07:02:22.159 --> 07:02:34.279
small physical sensations in your legs, whether pleasurable or not.

1555
07:02:39.680 --> 07:02:48.959
Maybe resisting the temptation to label them or to judge them,

1556
07:02:50.439 --> 07:02:56.479
those feelings. Just thinking them, thinking about them is just

1557
07:02:56.759 --> 07:03:14.639
being neutral, just feelings, not being particularly concerned, just noticing

1558
07:03:16.000 --> 07:03:17.119
what your body.

1559
07:03:19.599 --> 07:03:20.200
Is telling you.

1560
07:03:28.200 --> 07:03:34.479
Feelings in your arms, instead of feeling the whole of

1561
07:03:34.599 --> 07:03:44.599
the arm, Maybe notice those individual feelings, all those different

1562
07:03:44.840 --> 07:03:58.200
muscles and the skin, the hairs of your arms, all

1563
07:03:58.240 --> 07:04:12.080
the internal parts of your arms, the veins, the bones,

1564
07:04:14.959 --> 07:04:20.959
just being aware of maybe your elbow on your right

1565
07:04:21.159 --> 07:04:31.759
arm has a certain feeling. Maybe your left wrist also

1566
07:04:32.040 --> 07:04:55.040
has its own individual physical sensation. What about your forearm

1567
07:04:56.159 --> 07:05:08.319
on your right arm, you're right, or there may not

1568
07:05:08.479 --> 07:05:16.240
be any particular feeling that you could even give a

1569
07:05:16.360 --> 07:05:23.520
name to, may not feel like anything other than just

1570
07:05:24.119 --> 07:05:34.560
a feeling. You know it's there. The feelings in your shoulders,

1571
07:05:37.400 --> 07:05:41.159
perhaps your shoulders when you think about them, kind of

1572
07:05:41.200 --> 07:05:46.240
almost like they're the same, you know, the same feeling,

1573
07:05:48.080 --> 07:05:51.400
almost like both of your shoulders are just one thing.

1574
07:05:53.200 --> 07:06:04.319
Of course they're not. And when you focus on your

1575
07:06:04.400 --> 07:06:12.599
left shoulder and then on your right shoulder, maybe find

1576
07:06:12.759 --> 07:06:18.159
that you move the muscles a little bit, maybe tense

1577
07:06:18.279 --> 07:06:43.840
the muscles gently, noticing the difference in each shoulder. Your

1578
07:06:43.919 --> 07:06:59.759
lower back, the left side of your lower back and

1579
07:07:00.639 --> 07:07:11.319
the right side of your lower back. Of course that

1580
07:07:11.520 --> 07:07:23.919
connection to your buttocks and to your hips, and also

1581
07:07:24.159 --> 07:07:37.880
moving up into the middle of your back, and sometimes

1582
07:07:38.279 --> 07:07:41.720
like right now, actually I want to focus on their part.

1583
07:07:43.119 --> 07:07:47.520
When I focused on my buttocks and then I focused

1584
07:07:47.560 --> 07:07:51.680
on the middle of my back, I almost felt like

1585
07:07:51.880 --> 07:07:56.639
the muscles in my luwer back were being stretched very gently,

1586
07:08:01.400 --> 07:08:06.680
just stretched a little bit. Even though I wasn't doing

1587
07:08:06.759 --> 07:08:15.560
anything to try to stretch your lower back, you just

1588
07:08:15.639 --> 07:08:27.919
seemed to happen. The feeling of very gently stretching your

1589
07:08:28.000 --> 07:08:47.119
lower back comes along. I have feeling in your chest,

1590
07:08:54.720 --> 07:09:08.119
just noticing what sensations you are experiencing in your chest

1591
07:09:08.400 --> 07:09:24.560
right now. And there's so much of the chest, of course,

1592
07:09:24.720 --> 07:09:28.360
there's the collar bone leading to the chest you've got

1593
07:09:28.400 --> 07:09:37.000
the chest bone, you've got the muscles in your chest.

1594
07:09:39.799 --> 07:09:45.880
Of course, if you're female, there's possibly the breasts. If

1595
07:09:45.880 --> 07:09:54.040
you're male, you've got the different well why not that

1596
07:09:54.200 --> 07:09:55.119
different these days, But.

1597
07:09:57.279 --> 07:09:58.439
There may be more.

1598
07:10:00.200 --> 07:10:06.439
Muscles at the top of the chest, but at the

1599
07:10:06.639 --> 07:10:11.520
side underneath, it's pretty much the same. Whether you're a

1600
07:10:11.599 --> 07:10:16.639
man or a woman. There's muscles there, muscles that stretch

1601
07:10:16.720 --> 07:10:22.319
out to your back as well as breast tissue stretches

1602
07:10:22.880 --> 07:10:30.159
and moves into your back. To just being aware of

1603
07:10:30.279 --> 07:10:51.319
your chest, being with whatever feeling there is in your chest.

1604
07:11:06.840 --> 07:11:10.000
And when I noticed that, I focused on my chest.

1605
07:11:14.360 --> 07:11:17.919
I feel it in my back and my upper back.

1606
07:11:19.360 --> 07:11:22.439
I mean, I guess the obvious reason would be because

1607
07:11:22.479 --> 07:11:32.400
you know, I'm breathe it in and it stretches my

1608
07:11:32.720 --> 07:11:43.560
chest and my back at the same time. It feels

1609
07:11:46.799 --> 07:11:58.479
it feels okay, it doesn't feel I got a little

1610
07:11:58.520 --> 07:12:04.919
bit of pain in my right chest, a little bit

1611
07:12:05.080 --> 07:12:11.560
not pain, but little discomfort, maybe stiffness possibly, I don't know,

1612
07:12:15.840 --> 07:12:23.919
Like is my shoulders also wanting to flex for some reason.

1613
07:12:26.080 --> 07:12:33.479
I think that's probably part of my other back, that

1614
07:12:33.680 --> 07:12:39.000
connection between my shoulders marper back, because I can move

1615
07:12:39.080 --> 07:12:46.400
my shoulders and stretch the muscles in my back, moving

1616
07:12:46.439 --> 07:12:52.919
the shoulders backwards up, which then moves to I think

1617
07:12:52.959 --> 07:13:08.880
it's the scapulous in your back. It feels quite nice. Actually,

1618
07:13:14.200 --> 07:13:17.360
a good thing about this is you can, if you

1619
07:13:17.520 --> 07:13:31.439
want to, you can just flex or stimulate the various

1620
07:13:31.680 --> 07:13:39.159
muscles in your body gently in order to get more

1621
07:13:39.200 --> 07:13:49.479
of a sense of how they feel. And when you're relaxing,

1622
07:13:54.319 --> 07:13:58.360
when you do tense and muscle, then you let it

1623
07:13:58.479 --> 07:14:05.919
go and you let it relax. It relaxes way more

1624
07:14:07.520 --> 07:14:17.560
than it would normally. That you have to feel that

1625
07:14:17.639 --> 07:14:21.360
you're able to do that. There's no point in doing

1626
07:14:21.439 --> 07:14:27.000
it if there's an issue with the per part of

1627
07:14:27.040 --> 07:14:36.279
your body. You need to be gentle with yourself at

1628
07:14:36.520 --> 07:14:50.319
all times when relaxing deeply. It's important to be kind

1629
07:14:51.080 --> 07:15:05.759
to yourself. Did you notice is your mind? How much

1630
07:15:06.919 --> 07:15:14.520
has your mind slowed down since we started this recording?

1631
07:15:30.560 --> 07:15:46.200
How come and peaceful is your mind right now? We

1632
07:15:46.240 --> 07:15:51.759
have nothing to think about and just my voice to

1633
07:15:51.959 --> 07:16:02.639
listen to. Because you know the intention behind this recording,

1634
07:16:04.080 --> 07:16:11.639
this relaxation at the very least, for you to feel

1635
07:16:11.919 --> 07:16:16.319
more relaxed. At the end of the recording, than you

1636
07:16:16.560 --> 07:16:28.400
did at the beginning, at the very least, for your

1637
07:16:28.639 --> 07:16:39.919
mind to slow down because your body continues to relax,

1638
07:16:45.360 --> 07:16:56.200
because that's what you want to happen. That's what you

1639
07:16:56.919 --> 07:17:25.599
expect to happen, for relaxation to fill your body, maybe

1640
07:17:26.000 --> 07:17:34.159
calm in your mind to the point of boredom. When

1641
07:17:34.200 --> 07:18:17.759
you start maybe to drift away breathed in, it's almost

1642
07:18:18.000 --> 07:18:26.919
as if you are moving further away from your body

1643
07:18:27.159 --> 07:18:40.639
in your mind, just leaving that there, kind of liking

1644
07:18:40.720 --> 07:18:46.080
it an escape pod in a spaceship a movie, a

1645
07:18:46.279 --> 07:18:48.639
space movie, you know, when they get into a little

1646
07:18:48.720 --> 07:18:55.240
part in it. Since the man far away from the

1647
07:18:55.360 --> 07:20:49.279
spaceship siven three drift s s at peace, at peace

1648
07:21:10.520 --> 07:21:24.959
and focusing on the feeling of those individual parts of

1649
07:21:25.080 --> 07:21:43.680
your body that relaxing one by one. You may find

1650
07:21:44.360 --> 07:21:57.560
that every now and then he realized that you aren't

1651
07:21:57.919 --> 07:22:05.919
listening to my voice. That gives your mind started to

1652
07:22:06.159 --> 07:22:21.360
imagine something different, maybe started to almost move into some

1653
07:22:21.720 --> 07:22:30.119
kind of a dreamy state. And then you become aware

1654
07:22:30.360 --> 07:22:39.599
of my voice again. And even though you may want

1655
07:22:39.759 --> 07:22:44.720
to focus on my voice, you may also wish to

1656
07:22:47.200 --> 07:22:58.799
allow your mind to just drift naturally into that space

1657
07:22:59.080 --> 07:23:23.080
of comfort and safety. As you feel warm comfort spreading

1658
07:23:23.479 --> 07:23:36.240
through your body like a warm blanket covering you gently,

1659
07:23:40.240 --> 07:23:58.319
keeping your body at just the perfect temperature. And even

1660
07:23:58.479 --> 07:24:10.520
if you can hear background sounds, they just don't seem

1661
07:24:10.639 --> 07:24:27.400
to matter anymore. There's that sense of peace spreads through

1662
07:24:27.520 --> 07:24:41.159
your mind like a gentle breeze, yet strong enough to

1663
07:24:41.360 --> 07:24:57.560
blow away all negativity, strong enough to remove from your

1664
07:24:57.720 --> 07:25:15.560
mind any anxiety or stress that was there before, and

1665
07:25:15.840 --> 07:25:26.520
blow away any other thoughts or feelings that just don't

1666
07:25:26.840 --> 07:25:51.080
fit with the sense relaxation, that this feeling your body

1667
07:25:56.119 --> 07:26:15.880
end your mind. Unless you focus on your mind and

1668
07:26:16.159 --> 07:26:22.919
count down from ten down to one. With each the bone,

1669
07:26:26.880 --> 07:26:56.159
your mind become slightly relaxed, just just slightly, from ten

1670
07:26:56.639 --> 07:27:04.040
down to nine, just a slide movement nine down to eight,

1671
07:27:05.319 --> 07:27:21.759
just another small change in how you feel. Eight down

1672
07:27:21.880 --> 07:27:29.720
to seven. That feeling is a gap, almost like a

1673
07:27:30.240 --> 07:27:37.479
gap that starts to get wider, the gap between those

1674
07:27:38.439 --> 07:27:47.520
feelings that you used to have in your mind compared

1675
07:27:47.639 --> 07:27:54.400
to the feelings you have, the growing now feelings of

1676
07:27:54.599 --> 07:28:04.400
comfort and security and comfort, and the gap will become

1677
07:28:04.560 --> 07:28:10.200
the wider, made down to seven, seven down to six.

1678
07:28:14.000 --> 07:28:19.080
When you get to five, the mind will start to

1679
07:28:20.400 --> 07:28:32.720
have a certain physical sensation, almost like there's a magnet

1680
07:28:33.319 --> 07:28:40.240
outside of your head sucking the tension and stress and

1681
07:28:40.360 --> 07:28:47.560
any remaining feelings that you don't want, sucking them out

1682
07:28:48.040 --> 07:28:58.919
through your skull. Then down to four, you could start

1683
07:28:59.000 --> 07:29:08.040
to really experience that sense of not just emptiness, but space,

1684
07:29:13.599 --> 07:29:22.360
place full of fresh air, place where you can stretch.

1685
07:29:25.840 --> 07:29:29.840
It's almost as if you go down to four and three,

1686
07:29:30.319 --> 07:29:40.799
your mind is expanding with this sense of peace and

1687
07:29:41.040 --> 07:29:51.319
tranquility growing as it moved down to When you get

1688
07:29:51.400 --> 07:30:01.840
to one, mind just feels how you want to feel,

1689
07:30:05.400 --> 07:30:23.360
almost perfect feeding, maybe a sensation that you'd like to

1690
07:30:23.639 --> 07:30:36.400
keep a place that's safe, where nothing can affect you

1691
07:30:37.439 --> 07:30:53.200
at all, and you can stay in that that space

1692
07:30:53.360 --> 07:31:03.240
of comfort and confidence, confident in your own ability to

1693
07:31:03.479 --> 07:31:10.159
create this space and this fear and comfort within your

1694
07:31:10.360 --> 07:31:22.080
own mind just by counting ten down to one. And

1695
07:31:22.240 --> 07:31:26.799
this is something that you can do yourself when you're

1696
07:31:26.880 --> 07:31:34.720
on your own, the time when you can maybe sit down,

1697
07:31:35.720 --> 07:31:46.599
maybe just for a few minutes, closure eyes. It just

1698
07:31:46.919 --> 07:31:59.439
count slowly from ten down to one and re experience

1699
07:32:01.200 --> 07:32:11.520
these feelings in your mind. And when you feel that

1700
07:32:11.720 --> 07:32:26.880
way in your mind. Your body copies your mind and

1701
07:32:27.000 --> 07:32:33.360
that feeling. It's spread through your spine and your nervous

1702
07:32:33.439 --> 07:32:40.840
system into every part of your body, travels through your

1703
07:32:41.000 --> 07:32:54.959
blood stream, healing and relaxing every article of your existence.

1704
07:33:07.639 --> 07:33:11.639
And we can we can practice this a few times

1705
07:33:16.400 --> 07:33:19.360
before the end of the recording, and then you can

1706
07:33:20.880 --> 07:33:26.919
practice on your own, and each time you count from

1707
07:33:27.119 --> 07:33:39.520
ten out to one, the feelings and comforts, calmness, deep

1708
07:33:41.599 --> 07:33:59.520
deep relaxation becomes stronger, deeper feeling you mind your brain

1709
07:34:01.159 --> 07:34:10.759
with these positive chemicals and spread throughout your body, relaxing

1710
07:34:10.880 --> 07:34:22.439
you so quickly, relaxing your whole body and mind, so very,

1711
07:34:24.119 --> 07:34:40.520
very easy, just by counting ten down to one. So

1712
07:34:40.680 --> 07:34:44.599
we're gonna do now. I'm gonna count from ten down

1713
07:34:44.720 --> 07:34:49.520
to one. I'd like you to repeat the number after me.

1714
07:34:50.759 --> 07:34:56.759
So when I say ten, you can just repeat to

1715
07:34:56.959 --> 07:35:10.159
yourself ten. Just notice, be aware of how you feel

1716
07:35:14.319 --> 07:35:21.840
in your mind and your body, and when the same nine,

1717
07:35:24.279 --> 07:35:39.840
you can repeat to yourself nine again, not noticing increase

1718
07:35:40.200 --> 07:35:48.000
in comfort and calmness in your mind and in your

1719
07:35:48.080 --> 07:35:59.479
body the same when the same paint I want I

1720
07:35:59.599 --> 07:36:25.759
say seven, six, let's say five, four, Let's say three two. Lastly,

1721
07:36:25.919 --> 07:36:39.599
when I say one, can be that number. Now. Of course,

1722
07:36:39.799 --> 07:36:45.439
when you do this on your own without listening to me,

1723
07:36:46.680 --> 07:36:52.959
you can say the numbers or whatever speed that you

1724
07:36:53.319 --> 07:36:56.479
feel is necessary.

1725
07:36:57.400 --> 07:36:57.759
For you.

1726
07:36:59.479 --> 07:37:05.720
So I adapt. So you feel you want to say

1727
07:37:05.840 --> 07:37:11.680
the numbers ten down to one faster than I do,

1728
07:37:13.439 --> 07:37:15.959
then you go ahead and do that. Or if you

1729
07:37:16.200 --> 07:37:20.200
feel when you do it yourself that you'd like to

1730
07:37:20.360 --> 07:37:28.759
have more or space between the numbers, maybe take a

1731
07:37:28.840 --> 07:37:35.639
lot longer to get from ten or the way down

1732
07:37:36.319 --> 07:37:53.279
to one, that's your choice also to do. So I'm

1733
07:37:53.319 --> 07:38:01.840
going to con from ten down to one before I

1734
07:38:01.919 --> 07:38:06.520
get to one. I woke at the end this recording.

1735
07:38:09.200 --> 07:38:13.400
Let's of course listening with music, and the music could

1736
07:38:13.479 --> 07:38:35.000
continue ten nine.

1737
07:40:05.720 --> 07:42:54.439
US twenty.

1738
07:42:58.200 --> 07:43:44.599
Niney eighteen seventeen sixteen fifteen, fourteen thirty twelve eleven, ten

1739
07:43:49.360 --> 07:44:39.720
nine eight seven, six five four three two one. Now

1740
07:44:39.840 --> 07:44:50.400
open your eyes, noticing how you physically filmed having counted

1741
07:44:50.479 --> 07:44:58.639
down from twenty to one, allowing stress attention to leave

1742
07:44:58.799 --> 07:45:03.319
through your fingertips, sad your toast, and as you focus

1743
07:45:03.439 --> 07:45:08.439
on your fingertips maybe they feel a little bit tingly,

1744
07:45:10.720 --> 07:45:16.159
which is suppose quite understanding considering the tension has been

1745
07:45:16.959 --> 07:45:26.240
exiting your body through your fingertips. So now I'm going

1746
07:45:26.319 --> 07:45:28.319
to count from twenty pout to one again.

1747
07:45:28.799 --> 07:45:29.560
This time.

1748
07:45:33.680 --> 07:45:39.279
You're going to feel relief of tension and stress and

1749
07:45:39.400 --> 07:45:49.000
the anxiety that you may have leaving through your stomach.

1750
07:45:51.599 --> 07:45:55.319
Just leaving through your stomach, almost as if it's just

1751
07:45:56.319 --> 07:46:03.439
releasing the whole of your stomach or evil to just

1752
07:46:03.560 --> 07:46:07.759
above your chest or below your chest, rather so surrounding

1753
07:46:07.880 --> 07:46:12.520
your belly by an area, the whole area. You can

1754
07:46:12.720 --> 07:46:18.479
feel the tension of your body where's left. Just release

1755
07:46:19.799 --> 07:46:23.119
from the area, and you may notice that your stomach

1756
07:46:23.159 --> 07:46:30.799
will become very relaxed. As my countdown twenty, that's one

1757
07:46:32.680 --> 07:47:52.840
now twenty nineteen, eighteen, seventeen, sixteen, fifty, forty thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

1758
07:47:57.040 --> 07:48:13.959
three two or can they be your eyes again if

1759
07:48:13.959 --> 07:48:16.520
you can cheers, but you can just keep them closed

1760
07:48:17.279 --> 07:48:23.000
because it feels relaxing. Just notice saying the stomach feels

1761
07:48:24.599 --> 07:48:28.360
Notice as your focus, just do a little scared of

1762
07:48:28.439 --> 07:48:44.759
your body, not just saying your body feels focusing upper body, back, chest, stomach, lags, uns, hands, feet,

1763
07:48:47.799 --> 07:48:54.720
just noticing, and you know you may start to feel

1764
07:48:57.439 --> 07:49:02.520
a sense of tiredness, which may be the reason listening

1765
07:49:02.599 --> 07:49:09.240
to this we call it because you like to let

1766
07:49:09.439 --> 07:49:21.000
go completely of everything and dread or into a nice, natural, calm,

1767
07:49:21.400 --> 07:49:40.479
relaxing sleep. So now the focus on your forehead, and

1768
07:49:40.639 --> 07:49:43.479
if you choose, you can incorporate your eyes in this

1769
07:49:43.799 --> 07:49:50.319
focus as well. With your forehead and your eyes, it's

1770
07:49:50.400 --> 07:49:54.880
that whole area basically, almost as if you were wearing

1771
07:49:54.919 --> 07:49:59.279
a mask, you know, like a I don't know, Patman

1772
07:49:59.439 --> 07:50:06.000
masks something I'm trying to sorrow or something, you know,

1773
07:50:06.159 --> 07:50:08.880
the kind of mask that covers your eyes, but also

1774
07:50:09.040 --> 07:50:15.200
covers quite a lot of the forehead. Focusing on that

1775
07:50:15.400 --> 07:50:18.000
area because that's the area that we're now going to

1776
07:50:18.119 --> 07:50:25.560
release tension, stress of your mind, your brain, from your mind,

1777
07:50:25.680 --> 07:50:29.959
and any tension that you may have remain in your face,

1778
07:50:30.959 --> 07:50:36.840
in your neck, your jaw, your eyes, your forehead, and

1779
07:50:36.919 --> 07:50:43.400
your scalp. It's basically any intension within your head area,

1780
07:50:44.119 --> 07:50:51.279
including your mind and your brain that's going to be

1781
07:50:51.479 --> 07:50:59.799
released through your forehead and your eyes. As I count

1782
07:50:59.840 --> 07:51:43.080
down the game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1783
07:51:49.119 --> 07:52:46.159
twelve eleven, two nine, eight seven, six, five thirty one.

1784
07:52:54.400 --> 07:52:54.959
I s.

1785
07:52:58.040 --> 07:53:08.919
Scared your face, sure your eyes, the cheap bads, your ears, forehead,

1786
07:53:09.919 --> 07:53:17.680
your scalp, your neck, back of your neck, fronting the

1787
07:53:17.919 --> 07:53:29.119
side of your neck and throat. Notice being aware of

1788
07:53:29.360 --> 07:53:40.799
the comfort increased in relaxation, not just in your head

1789
07:53:40.919 --> 07:53:45.880
and neck and mind, also the rest of your body.

1790
07:53:51.159 --> 07:53:57.759
Just nice, How loose the calm e film. How easily

1791
07:54:00.319 --> 07:54:20.119
is to just let go completely, Let go completely easily

1792
07:54:28.479 --> 07:54:38.560
to do bows, to focus on the top of your head. Am,

1793
07:54:38.560 --> 07:54:46.840
We're going to allow every last piece of tension more

1794
07:54:47.040 --> 07:54:54.759
stress the mind bettinger hiding in your body, mind my

1795
07:54:54.919 --> 07:55:01.599
head to just be sucked down on the top of

1796
07:55:01.680 --> 07:55:11.759
your head at least to the air was sucked down

1797
07:55:11.919 --> 07:55:17.959
into the clouds edge, a big cloud of a head

1798
07:55:20.279 --> 07:55:26.599
was like a whirlpool. Can suck that tension out of

1799
07:55:26.720 --> 07:55:33.639
the top of your head, just take it away? Good?

1800
07:55:36.599 --> 07:55:40.360
Lets you focus legend of opening on the top of

1801
07:55:40.439 --> 07:55:47.720
your head with intension, stress in your wading issues, maybe

1802
07:55:47.919 --> 07:55:51.560
worries of sands that we're not least to you. Now

1803
07:55:52.840 --> 07:55:55.240
you can all be sucked down at the top of

1804
07:55:55.319 --> 07:56:02.080
your head and taken away. As I count down again,

1805
07:56:03.000 --> 07:56:49.840
twenty down one now twenty nineteen, eighteen seventy sixteen fifty four,

1806
07:56:50.400 --> 07:58:17.880
eighteeny two nine aids six six four three wha pray.

1807
07:58:22.919 --> 07:58:35.639
Notice it how you feel, how relaxed and calm you

1808
07:58:35.840 --> 07:58:49.919
physically and mentally feel right now? Help be so your

1809
07:58:50.200 --> 07:58:56.520
mind feels. It feels so nice to just let go,

1810
07:58:58.799 --> 07:59:08.040
to give yourself some space to breathe easily, to think calmly,

1811
07:59:13.159 --> 07:59:18.319
just to take a break from all that pointless worry

1812
07:59:19.840 --> 07:59:24.119
concerns about things that you don't need to think about

1813
07:59:27.319 --> 07:59:34.680
right now, because this is your time to let go.

1814
07:59:36.040 --> 07:59:45.799
This is your space to enjoy feeling deeply relaxed, peaceful

1815
07:59:45.919 --> 07:59:53.200
in your mind, relaxed in your body. I can feel

1816
07:59:53.799 --> 08:00:02.360
so good, so nice to just don't have to do

1817
08:00:03.119 --> 08:00:14.279
anything to be able to really enjoy that serenity that

1818
08:00:14.479 --> 08:00:22.200
comes and let it go completely, that peacefulness that comes

1819
08:00:22.400 --> 08:00:40.599
with in this peaceful space. And you can keep this

1820
08:00:41.040 --> 08:00:53.400
sense of calmness for as long as you choose. You

1821
08:00:53.680 --> 08:01:00.360
choose to drift off into a deep, healing, natural sleep,

1822
08:01:01.639 --> 08:01:08.360
then you can do that. It's completely up to you.

1823
08:01:13.479 --> 08:01:18.240
You can keep this feeling of calmness physically in your

1824
08:01:18.319 --> 08:01:26.319
mind for so long because you choose to feel completely relaxed,

1825
08:01:32.080 --> 08:01:40.840
completely relaxed, and I'd like you to make up your

1826
08:01:41.080 --> 08:01:54.479
mind then you get to relax. I want to explore

1827
08:01:54.599 --> 08:01:59.360
that with you, what it feels like when you actually this,

1828
08:02:02.400 --> 08:02:07.080
that you're going to relax, not forcing yourself, but giving

1829
08:02:07.119 --> 08:02:13.080
yourself that. Yes, it is a command, really isn't it.

1830
08:02:13.200 --> 08:02:20.840
When you're telling yourself relax in a gentle but firm way,

1831
08:02:21.720 --> 08:02:27.919
that only you can really tell yourself in that way.

1832
08:02:28.759 --> 08:02:30.560
You can't really have someone else say to you and

1833
08:02:30.639 --> 08:02:37.279
now relax, relax, you know, and it needs to be gentle,

1834
08:02:37.439 --> 08:02:40.919
but you can't. Someone else can't really have the same

1835
08:02:44.400 --> 08:02:50.479
the same kind of influence or power that you have

1836
08:02:51.680 --> 08:03:03.560
over your own physicality, over how you feel, because when

1837
08:03:03.720 --> 08:03:10.360
you say it to yourself, it means more. It's personal,

1838
08:03:10.680 --> 08:03:17.599
and your brain, your unconscious mind, and your body listens

1839
08:03:17.840 --> 08:03:23.680
to what you say. So, for example, we'll test it out.

1840
08:03:24.279 --> 08:03:27.200
You're doing your test. If you your tests along the way,

1841
08:03:28.560 --> 08:03:33.720
and you can get more of an idea of the force,

1842
08:03:34.680 --> 08:03:41.360
a positive force that you can have in creating a

1843
08:03:41.560 --> 08:03:45.520
sense of comfort and relaxation in your body and your

1844
08:03:45.599 --> 08:03:54.919
mind quite quickly just by you telling yourself to relax.

1845
08:04:00.040 --> 08:04:03.200
I'm want to start by its focus on your hands.

1846
08:04:06.880 --> 08:04:10.040
So focus on your hands. Just tell your hands to relax.

1847
08:04:11.319 --> 08:04:18.279
Just say relax. As you focus on your hands, you

1848
08:04:18.400 --> 08:04:22.880
could say my hands are relaxed, or I want my

1849
08:04:23.000 --> 08:04:27.279
hands to relax. I think if you actually do it

1850
08:04:27.439 --> 08:04:35.360
directly by focusing and imagining that your hands, can you

1851
08:04:35.520 --> 08:04:38.159
hear what you're saying. You like, they've got little ears

1852
08:04:39.080 --> 08:04:45.080
to a little head. So talking to your hands, just

1853
08:04:45.159 --> 08:05:13.639
say relax. Noticekay your hand it start to relax. Now

1854
08:05:13.759 --> 08:05:17.000
focus on your eyes and tell your eyes to relax.

1855
08:05:18.159 --> 08:05:22.959
You're just saying the same word relax. And find the

1856
08:05:23.159 --> 08:05:31.279
right tone for you. Now I might say relax, but

1857
08:05:31.479 --> 08:05:39.720
you you might say relax or relax. You know, you

1858
08:05:39.840 --> 08:05:46.240
might say it differently to yourself, and that's important for

1859
08:05:46.400 --> 08:05:52.560
you to gauge what feels right for you. To just

1860
08:05:52.720 --> 08:05:57.680
tell your eyes to relax, whilst focusing on your eyes,

1861
08:05:58.200 --> 08:06:02.880
your eyelids, the muscles around your eyes, your eyebrows, and

1862
08:06:03.159 --> 08:06:38.919
just tell your eyes historically relax. Now I just did

1863
08:06:39.000 --> 08:06:49.439
that myself, and sometimes you may feel that you need

1864
08:06:49.560 --> 08:06:54.680
a bit more time for the different parts to relax,

1865
08:06:55.520 --> 08:06:59.360
you know, because I start talking again and maybe that

1866
08:06:59.599 --> 08:07:03.240
pie and relaxed fully. But what happened is that it

1867
08:07:03.240 --> 08:07:07.840
would just continue to relax even though I'm talking that's

1868
08:07:07.919 --> 08:07:15.520
happening with my eyes. Something else I noticed is when

1869
08:07:15.560 --> 08:07:19.720
I started focusing on my eyes, that actually almost became

1870
08:07:19.840 --> 08:07:22.000
they got worse before they got better in a way,

1871
08:07:22.720 --> 08:07:25.680
so that I felt a degree of tension growing in

1872
08:07:25.759 --> 08:07:31.520
my eyes and then disappearing. So I think what that

1873
08:07:31.840 --> 08:07:36.439
was really was just me becoming more aware of the

1874
08:07:36.680 --> 08:07:40.560
tension that was already there that I wasn't.

1875
08:07:41.560 --> 08:07:45.479
I wasn't focused on it before, so I wasn't really

1876
08:07:46.240 --> 08:08:03.599
acknowledging it or really conscious to those feelings. Yeah, my

1877
08:08:03.759 --> 08:08:07.520
eyes still continue to relax, as well as my hands.

1878
08:08:07.560 --> 08:08:16.279
Actually my hands have got a certain kind of energy,

1879
08:08:16.759 --> 08:08:21.799
like not buzzing, but I can kind of feel a

1880
08:08:21.880 --> 08:08:27.680
degree of energy in my hands. Maybe that's where the

1881
08:08:27.799 --> 08:08:32.479
tension has been released. That's cause in there.

1882
08:08:39.599 --> 08:08:41.759
The next part, I think we should focus on the

1883
08:08:41.840 --> 08:08:44.000
back of the neck. That's a part of this is

1884
08:08:44.080 --> 08:08:48.799
quite often well for me, holds tension. I don't know

1885
08:08:48.840 --> 08:08:53.439
about for yourself, but I think it's quite a standard

1886
08:08:53.520 --> 08:09:01.319
place where tension is sometimes held. So I'm doing exactly

1887
08:09:01.400 --> 08:09:03.720
what you're doing as you do it as well. So

1888
08:09:03.880 --> 08:09:08.439
I'm telling my body parts to relax as well. So

1889
08:09:08.520 --> 08:09:10.680
if you tell your neck, the back of your neck,

1890
08:09:11.240 --> 08:09:13.119
focus on the back of your neck, and then just

1891
08:09:13.240 --> 08:09:20.840
say relax in your own words, your own tone, in

1892
08:09:20.919 --> 08:09:23.720
your own voice. You can say out loud, and you

1893
08:09:23.799 --> 08:09:28.720
can just say it to yourself internally, but you're focusing

1894
08:09:28.959 --> 08:09:32.599
it and you're saying it literally to the back of

1895
08:09:32.680 --> 08:09:35.560
your neck, as if the back of your neck can

1896
08:09:35.639 --> 08:09:42.319
actually hear what you're saying. So do that now, just

1897
08:09:42.439 --> 08:09:46.840
say relax to the back of your neck. Then I'll

1898
08:09:46.880 --> 08:10:28.599
do the same. Then what I noticed, and you may

1899
08:10:28.680 --> 08:10:33.720
have had similar thing is, even though I was focusing

1900
08:10:33.840 --> 08:10:41.880
on the back of my neck, other parts started to

1901
08:10:44.919 --> 08:10:48.959
I showed themselves to me or maybe because they want

1902
08:10:49.000 --> 08:10:52.400
to be relaxed as well. But I started noticing the

1903
08:10:52.520 --> 08:10:56.080
feelings of my shoulders at tension in my shoulders and

1904
08:10:56.240 --> 08:11:02.799
they went up the back. Whether that was because my

1905
08:11:03.360 --> 08:11:07.200
back of my neck was saying I'm pretty much okay,

1906
08:11:08.799 --> 08:11:18.200
it's the other parts to need attention. But my lobe,

1907
08:11:18.319 --> 08:11:22.200
my back of my neck is still relaxing. But I

1908
08:11:22.360 --> 08:11:29.159
just became aware of other parts that needed attention. Now

1909
08:11:29.240 --> 08:11:34.360
this might happen. It's not. It doesn't mean that it's

1910
08:11:34.439 --> 08:11:39.919
going wrong. It just means you're being notified if all

1911
08:11:40.040 --> 08:11:47.680
places that also want to feel relaxed. So I'm going

1912
08:11:47.759 --> 08:11:51.880
to focus on my other back, so you can do

1913
08:11:52.000 --> 08:11:57.680
the same, even if you don't have any feelings of

1914
08:11:57.759 --> 08:12:02.799
attention that were obvious in up the back. You just

1915
08:12:02.959 --> 08:12:07.880
focus on your back and the whole area from the

1916
08:12:08.040 --> 08:12:12.919
shoulder blades down to the middle of your back, and

1917
08:12:13.119 --> 08:12:23.360
the spine needs all the shoulder blades. That, yeah, that's

1918
08:12:23.439 --> 08:12:28.279
the part story. Give it me.

1919
08:12:30.000 --> 08:12:30.319
That, not.

1920
08:12:32.279 --> 08:12:35.040
That it needs relaxing. The sounds gonna ask that one

1921
08:12:35.159 --> 08:12:49.840
to relax, and you can do the same. Now, relax

1922
08:12:49.959 --> 08:13:07.919
your upper back. Something strange happened there, And this often happens.

1923
08:13:07.959 --> 08:13:09.119
I've been doing this fir.

1924
08:13:11.799 --> 08:13:19.759
Sixteen years or something, and often I'm surprised but amazed

1925
08:13:19.799 --> 08:13:25.720
really that there can be a feeling. So when I

1926
08:13:25.880 --> 08:13:29.639
was focusing on the back of my neck, my back

1927
08:13:29.919 --> 08:13:35.080
was starting to feel quite stressed and in need of attention.

1928
08:13:37.520 --> 08:13:40.560
As soon as I started talking to you about my

1929
08:13:40.759 --> 08:13:45.639
upper back and talking about, you know, getting ready to

1930
08:13:45.959 --> 08:13:50.720
ask the upper back to relax when the back already

1931
08:13:50.840 --> 08:13:56.560
started to relax. It's almost as if it doesn't need

1932
08:13:56.759 --> 08:14:01.759
to hear. The words just means the intention.

1933
08:14:06.119 --> 08:14:07.520
Just needs to be noticed.

1934
08:14:16.240 --> 08:14:21.560
That is something that often happens in this type of

1935
08:14:21.799 --> 08:14:29.080
situation is when you start to relax a couple of

1936
08:14:29.200 --> 08:14:33.040
parts of your body, as we've done with our hands,

1937
08:14:34.159 --> 08:14:40.319
our eyes and eyelids, and now back of the neck,

1938
08:14:44.040 --> 08:14:49.000
top of the back, up the back, the rest of

1939
08:14:49.080 --> 08:14:56.479
the body seems to just take notice and decide in

1940
08:14:56.599 --> 08:15:04.319
its own way to start relaxing. Other parts of your

1941
08:15:04.400 --> 08:15:14.799
body start to just become looser. I suppose it's kind

1942
08:15:14.840 --> 08:15:18.360
of like a bit of an avalanche, you know, the

1943
08:15:18.439 --> 08:15:22.200
little ball starts rolling. Before you know, the whole of

1944
08:15:22.279 --> 08:15:34.959
your body is completely relaxed and calm. If you focus

1945
08:15:35.040 --> 08:15:45.479
on your face, you focus on your eyes, your eyelids,

1946
08:15:46.599 --> 08:15:56.680
your eyebrows, the muscles around your eyes. Maybe you start

1947
08:15:56.759 --> 08:16:01.240
to notice that your forehead is more of a as

1948
08:16:01.319 --> 08:16:08.599
than it was. Maybe your face is more relaxed. I

1949
08:16:08.599 --> 08:16:13.400
would say, my entire face is not more the XS.

1950
08:16:24.759 --> 08:16:30.520
So I'm going to focus now on your shoulders again,

1951
08:16:30.799 --> 08:16:35.880
just like before, Just tell your shoulders, and you can't

1952
08:16:35.919 --> 08:16:39.159
do them individually. You can do shoulder and that shoulder

1953
08:16:40.759 --> 08:16:44.959
I just did do both at the same time. Just

1954
08:16:45.159 --> 08:16:48.720
tell your shoulders, actually focus on them in your mind.

1955
08:16:50.080 --> 08:16:55.279
Focus on that they feel. Maybe you can see them

1956
08:16:55.799 --> 08:17:05.959
in your minds on Just tell your shoulders two eggs,

1957
08:17:43.560 --> 08:17:56.680
as nice as they were eggs. But did you notice

1958
08:17:59.159 --> 08:18:05.799
it's specially my back is the connection between the different

1959
08:18:05.919 --> 08:18:18.000
parts the bank, shoulders, the neck being more connected. Being

1960
08:18:18.159 --> 08:18:24.279
such a large part of your body, it's all it's

1961
08:18:24.400 --> 08:18:33.000
hard to separate them from each other. My lower back

1962
08:18:33.119 --> 08:18:34.880
is starting to relax on the saone.

1963
08:18:41.080 --> 08:18:41.919
Maybe I'm going.

1964
08:18:41.840 --> 08:18:47.919
Too slow, and that could be an issue because we

1965
08:18:48.040 --> 08:18:54.040
all go at different speeds. And the idea of the

1966
08:18:54.159 --> 08:18:56.919
beginning of this recording was for you to be able

1967
08:18:57.000 --> 08:19:12.799
to just say to yourself, relax without focusing on any

1968
08:19:13.040 --> 08:19:18.439
particular part of your body. Because when you know that

1969
08:19:19.360 --> 08:19:31.439
telling your hands to relax and your head relax, let

1970
08:19:31.479 --> 08:19:38.200
me tell your eyelids your eyes and muscles are around

1971
08:19:38.279 --> 08:19:53.560
your eyes. Your eyebrows to relax and they relax. You

1972
08:19:53.759 --> 08:20:05.759
tell the back of your neck to relax, different.

1973
08:20:05.599 --> 08:20:33.759
Axis, until your arm back, two legs, different axis.

1974
08:20:41.479 --> 08:21:21.040
You tell your shoulders, two legs, the legs. You told

1975
08:21:21.080 --> 08:21:27.919
your hands to relax, they relaxed. They continued to relax.

1976
08:21:33.919 --> 08:21:40.400
You told your eyelids, the muscles around your eyes and

1977
08:21:40.639 --> 08:21:59.279
eyebrows to relax. They relaxed to relax. When you told

1978
08:21:59.360 --> 08:22:02.720
the back of your neck, When you saw the back

1979
08:22:02.720 --> 08:22:13.439
of your neck, you told it to relax. He relaxed

1980
08:22:15.720 --> 08:22:29.119
and continued to relax. And you told your up back

1981
08:22:32.639 --> 08:22:49.319
to relax. He relaxed and continued to relax. That's what

1982
08:22:49.479 --> 08:22:55.200
your shoulders. He told your shoulders to relax, and you

1983
08:22:58.159 --> 08:23:14.119
shoulders relaxed and to reds. And it's not just that,

1984
08:23:17.439 --> 08:23:24.959
It's that the rest of your body has also been listening,

1985
08:23:26.680 --> 08:23:32.720
and the relaxation has been spread in so from your eyes,

1986
08:23:33.119 --> 08:23:40.520
the relaxation spread to your forehead, round your face, into

1987
08:23:40.599 --> 08:23:54.599
your skin, into your jaw, to the FROs sides of

1988
08:23:54.680 --> 08:24:07.360
the name. Read down your chest and stuff relaxed hands

1989
08:24:07.599 --> 08:24:18.880
and shoulders. It's up through your arms relating four arms up,

1990
08:24:19.200 --> 08:24:20.720
arms out.

1991
08:24:20.560 --> 08:24:34.799
Bads, wrists. Let's over pay.

1992
08:24:38.159 --> 08:24:51.360
Hips, butterscoy. Just start to relax with tu comfort spreading

1993
08:24:51.479 --> 08:24:52.759
through your leggs.

1994
08:24:57.840 --> 08:24:58.360
Way down.

1995
08:24:59.400 --> 08:25:08.520
Do you think the tops of your feet, the sight

1996
08:25:08.840 --> 08:25:21.439
of your face, the bottoms of your feet relaxing into

1997
08:25:21.520 --> 08:25:50.880
your toes each time relexing and as your body relaxes more,

1998
08:25:51.439 --> 08:26:19.759
your mind becomes slower pace on a point where if cheese,

1999
08:26:20.639 --> 08:26:38.919
it's a fool asleep easy, he say, drift the way

2000
08:26:43.919 --> 08:26:51.639
because it's nothing. I know your mind. The gray space

2001
08:26:51.759 --> 08:27:34.639
on your body continuesds with that connection between the body

2002
08:27:34.720 --> 08:27:42.919
and as in the word, he say to yourself, relas

2003
08:27:49.319 --> 08:27:54.759
the steed that need to focus on just one part.

2004
08:27:56.560 --> 08:27:57.919
You can just focus on.

2005
08:28:00.080 --> 08:28:09.959
Your entire body, saying a word.

2006
08:28:14.240 --> 08:28:15.319
Who thinks.

2007
08:28:24.880 --> 08:28:30.360
There's as.

2008
08:28:31.599 --> 08:28:46.479
Sensations of comfort spreading through wealth your body. They speak

2009
08:28:47.040 --> 08:29:06.319
calmly and every part to your body ms.

2010
08:29:21.959 --> 08:29:24.880
We need to tell you, just.

2011
08:29:26.639 --> 08:30:36.479
Tell yourself sa starting down the number twenty nineteen, eighteen, seventeen,

2012
08:30:50.119 --> 08:32:36.240
sixteen six four thirty two.

2013
08:32:36.319 --> 08:37:27.520
Well us um um.

2014
08:36:43.240 --> 08:37:02.439
In eight.

2015
08:38:18.279 --> 08:42:20.759
Us us muss us.

2016
08:43:55.439 --> 08:44:18.639
One. So counting down ten to one, ten nine eight

2017
08:44:21.479 --> 08:44:46.279
seven six five four three two one. And maybe that

2018
08:44:46.479 --> 08:44:50.599
was a bit too quick in order to relax. Maybe

2019
08:44:50.639 --> 08:44:54.959
it's a bit too fast for you to notice the

2020
08:44:56.240 --> 08:45:03.040
calming of your body, maybe even a little bit of

2021
08:45:03.159 --> 08:45:07.119
pressure there, Like you'll count it down from ten to one.

2022
08:45:07.200 --> 08:45:10.479
What do you expect me to do? Man? Expect me

2023
08:45:10.560 --> 08:45:14.599
to stick go with floppy? Just because you're counting down

2024
08:45:19.000 --> 08:45:23.439
to if you try it again, but this time I'll

2025
08:45:23.479 --> 08:45:30.599
go this slower this time, and you focus on the

2026
08:45:30.759 --> 08:45:34.880
whole of your body before we focus on your legs.

2027
08:45:37.319 --> 08:45:46.520
Just notice how your body does start to feel more

2028
08:45:46.959 --> 08:46:46.599
relaxed with every number that I count down nine, eight, seven, six, five, four,

2029
08:46:54.040 --> 08:47:29.200
three two one.

2030
08:47:34.759 --> 08:47:34.959
Wow.

2031
08:47:40.560 --> 08:47:46.240
I just notice how how you feel generally, how your

2032
08:47:46.279 --> 08:48:01.159
body feels. It's not necessarily even about kaunting down from

2033
08:48:01.240 --> 08:48:08.880
ten to one. It's that space that you have, that

2034
08:48:10.000 --> 08:48:27.319
body space between being active physically or mentally. It's just

2035
08:48:32.040 --> 08:48:37.200
sitting or lying down, just being there, not doing anything,

2036
08:48:37.400 --> 08:48:44.040
not saying anything, or needing to think about anything. So

2037
08:48:44.720 --> 08:48:47.759
it opens up a space, you know, a bit of

2038
08:48:47.799 --> 08:48:58.799
a space, the gap. And the more I came down

2039
08:48:58.840 --> 08:49:06.240
from ten to one, the bigger that gap becomes. So

2040
08:49:06.319 --> 08:49:18.680
there's that gap of calmness, of comfort and relaxation. It's

2041
08:49:18.720 --> 08:49:32.319
a nice feeling, and it moves those stresses or discomforts

2042
08:49:32.439 --> 08:49:45.279
physically or emotionally, moves away. Allows you.

2043
08:49:47.959 --> 08:49:48.479
To just.

2044
08:49:51.479 --> 08:49:58.200
Slow down. Someone to count again from ten down to one,

2045
08:49:58.599 --> 08:50:08.840
and notice that gap widening, the gap, And as it widens,

2046
08:50:08.919 --> 08:50:14.799
it's almost like the the stress of attention falls into

2047
08:50:14.880 --> 08:50:35.439
the gap. It gives you that distance that space now

2048
08:50:40.240 --> 08:52:30.040
ten nine, eight, seven, six, five, four three two one.

2049
08:52:41.919 --> 08:53:02.000
How did you feel? Body? You feel? Can you notice that?

2050
08:53:03.040 --> 08:53:39.720
Do you feeling calmer? Do you feeling more relaxed? As

2051
08:53:39.759 --> 08:54:00.159
we now focus on your legs, just your legs. I'm

2052
08:54:00.200 --> 08:54:20.040
just going to start with focusing on your thighs. Of course,

2053
08:54:20.159 --> 08:54:25.040
it's not the most exciting thing to be doing, because

2054
08:54:28.159 --> 08:54:31.319
I'm sure like most of your body is not not

2055
08:54:31.520 --> 08:54:43.840
going on right now. Just focusing on the whole of

2056
08:54:43.919 --> 08:54:50.400
your thighs, the tops of your thighs, the sides of

2057
08:54:50.479 --> 08:54:57.319
your fighs, the bottoms of your thighs, your outer thighs,

2058
08:54:57.439 --> 08:55:02.360
and you're inner thighs. Basically the whole of your thigh

2059
08:55:02.479 --> 08:55:04.639
that leads into.

2060
08:55:04.520 --> 08:55:05.159
Your hip.

2061
08:55:09.040 --> 08:55:19.799
And it goes down to your knee joints. Now, this

2062
08:55:20.000 --> 08:55:27.439
is a big area. It's a very heavy area. It's

2063
08:55:27.599 --> 08:55:34.040
very strong, probably the strongest muscles in your body or

2064
08:55:34.080 --> 08:55:34.840
in your thighs.

2065
08:55:45.040 --> 08:55:45.919
But I don't think we.

2066
08:55:47.680 --> 08:56:00.599
Perhaps will give enough attention to our thighs. Perhaps, sweetain

2067
08:56:02.040 --> 08:56:07.279
and acknowledge how important our thighs are.

2068
08:56:10.200 --> 08:56:27.000
To our lives, how much they actually do for us

2069
08:56:30.880 --> 08:56:41.599
all through our lives. And it may seems sound really weird.

2070
08:56:41.680 --> 08:56:50.080
But I think that all of our body parts, especially

2071
08:56:50.200 --> 08:56:57.799
our thighs, need some TLC, a bit of love shown,

2072
08:56:58.840 --> 08:56:59.200
a bit of.

2073
08:57:05.720 --> 08:57:18.439
The acknowledgement, thank you, gratitude for what advice do for us.

2074
08:57:25.000 --> 08:57:27.759
And I know this may sound a bit strange.

2075
08:57:30.360 --> 08:57:31.880
Maybe you think, why am I?

2076
08:57:32.680 --> 08:57:35.479
Surely I should be able in the garden hugging a

2077
08:57:35.599 --> 08:57:44.159
tree or something. It's hard to set a microphone up

2078
08:57:44.200 --> 08:57:47.080
on a tree. That's why I'm doing this in indoors.

2079
08:57:47.119 --> 08:57:50.639
Otherwise I would be outside hugging a tree. Now I

2080
08:57:50.720 --> 08:57:59.680
can't see the television from the tree. You move down

2081
08:57:59.720 --> 08:58:09.479
to your needs gain such an important part, and I

2082
08:58:09.639 --> 08:58:16.439
think we don't necessarily I'll speak for myself here, I

2083
08:58:16.560 --> 08:58:21.680
don't necessarily appreciate all that my needs do for me

2084
08:58:22.959 --> 08:58:28.319
until I have a problem with my need. Occasionally, if

2085
08:58:28.360 --> 08:58:33.360
I were, maybe I'm pash it or it's aching for

2086
08:58:33.520 --> 08:58:40.240
some reason. It's then that I realize how much it does.

2087
08:58:41.880 --> 08:58:46.159
You know, the benefit of being able to use my legs.

2088
08:58:47.639 --> 08:58:55.279
Without any kind of physical discomfort is a beautiful thing

2089
08:58:56.840 --> 08:59:03.159
that's possibly not appreciated until it's temporarily removed.

2090
08:59:04.319 --> 08:59:05.119
You know that's.

2091
08:59:05.200 --> 08:59:14.200
Comfort, But as you focus on your knees. Regardless of

2092
08:59:14.279 --> 08:59:19.840
how your knees feel, you can have that sense of

2093
08:59:21.200 --> 08:59:25.919
gratitude and love to your needs for all that they

2094
08:59:26.080 --> 08:59:39.319
do for you. You can still have that attention on

2095
08:59:39.479 --> 08:59:46.799
your thighs. Maybe notice how your thighs feel. Maybe notice

2096
08:59:47.080 --> 09:00:04.240
that they are relaxing more deeply as you focus now

2097
09:00:06.119 --> 09:00:09.880
on the bottoms of your legs, your shins, and your

2098
09:00:09.959 --> 09:00:18.919
calf muscles. The bones between your knees and your feet incorporates,

2099
09:00:18.959 --> 09:00:29.439
and the course your ankles so important. Can you know

2100
09:00:29.439 --> 09:00:34.639
anyone that's head, even like the slightest sprain of an ankle,

2101
09:00:35.840 --> 09:00:42.400
knows how how much we take our ankles for granted.

2102
09:00:48.279 --> 09:00:50.279
And it's kind of strange in a way when you

2103
09:00:50.400 --> 09:00:55.959
think that. You know, logically, our wrists are a lot

2104
09:00:56.159 --> 09:01:01.000
thinner than the rest of their arms, which is okay,

2105
09:01:01.080 --> 09:01:04.919
it doesn't you can't see any problem with that. You're

2106
09:01:05.040 --> 09:01:11.439
just picking stuff up by our ankles so much thinner

2107
09:01:12.720 --> 09:01:21.279
than the rest of our legs, And from a physics

2108
09:01:21.360 --> 09:01:27.080
perspective or logical even it doesn't really make sense that

2109
09:01:27.279 --> 09:01:28.400
all this weight.

2110
09:01:29.759 --> 09:01:36.720
Would ultimately be resting on your ankles then leading to

2111
09:01:36.799 --> 09:01:45.479
your feet, a thin area, thin bone.

2112
09:01:49.319 --> 09:01:55.040
Yeah, it does so much great work supports us, supports

2113
09:01:55.159 --> 09:02:06.759
our body for a lifetime, helps us to balance, It

2114
09:02:06.840 --> 09:02:19.799
helps you to get around and be mobile. And there's

2115
09:02:19.840 --> 09:02:27.720
the calf muscles. Of course, when I was younger, I

2116
09:02:27.759 --> 09:02:31.080
couldn't see the point in calf muscles. Didn't seem to

2117
09:02:31.159 --> 09:02:37.080
do anything. Okay, if I walked around on tiptoes, then

2118
09:02:37.279 --> 09:02:38.840
my calf muscles get some work.

2119
09:02:40.240 --> 09:02:41.560
But of course that's not true.

2120
09:02:41.720 --> 09:02:46.240
The calf muscles are being used whenever we use the legs,

2121
09:02:51.880 --> 09:03:04.479
and your shins there to protect your lower legs, shaped

2122
09:03:04.520 --> 09:03:09.240
in a way, almost as a protector with the bone

2123
09:03:16.840 --> 09:03:28.959
leading of course to your ankles and your feet. I'm

2124
09:03:29.000 --> 09:03:30.919
not going to focus on your feet. We're just going

2125
09:03:30.959 --> 09:03:35.400
to focus on the legs. And I realize.

2126
09:03:37.080 --> 09:03:41.119
Now that I've mentioned your feet, it probably focuses on

2127
09:03:41.279 --> 09:03:42.240
them anyway.

2128
09:03:42.439 --> 09:03:45.000
So maybe I should focus on your feet a little bit.

2129
09:03:49.040 --> 09:03:53.439
You can have them in your awareness, the same as

2130
09:03:53.520 --> 09:03:57.880
you have your thighs in your awareness. Even though we

2131
09:03:58.000 --> 09:04:04.040
haven't been focusing your thighs a few minutes, well be

2132
09:04:04.159 --> 09:04:18.599
focusing on your ankles. There's still that sensation of comfort

2133
09:04:21.319 --> 09:04:33.240
in your thighs, and there's that moment of energy because

2134
09:04:33.279 --> 09:04:40.240
the thighs hold lots of different sensations. Of course, there's

2135
09:04:40.319 --> 09:04:45.040
the muscles, the big straw muscles that we have in

2136
09:04:45.119 --> 09:04:58.959
our thighs. But the skin on the outside of the thighs,

2137
09:05:00.040 --> 09:05:04.439
as in the outside of all of our body, it

2138
09:05:04.520 --> 09:05:16.119
can be very sensitive, sensitive to the touch, sensitive to temperature.

2139
09:05:22.680 --> 09:05:30.200
And inside your thighs the bones, there's the muscle, there's

2140
09:05:30.240 --> 09:05:35.279
the blood, vessels, the arch trees, all this stuff that's

2141
09:05:35.599 --> 09:05:44.400
inside your thighs. I guess sometimes it'd be nice if

2142
09:05:44.439 --> 09:05:49.279
you could actually put your fingers inside your thighs and

2143
09:05:49.319 --> 09:05:55.119
a message, so you can message on the outside, of course,

2144
09:05:55.959 --> 09:05:58.279
but to be able to get deep into the muscles,

2145
09:05:59.279 --> 09:06:04.439
to be able to just massage inside your thighs, message

2146
09:06:04.479 --> 09:06:13.199
in the bones of your leg, massage all the veins

2147
09:06:13.400 --> 09:06:23.639
and just gently healing the fives and you can move

2148
09:06:23.839 --> 09:06:31.160
down message and inside your knees, just message in those bones,

2149
09:06:32.199 --> 09:06:37.559
but with healing fingertips spreading that healing.

2150
09:06:37.480 --> 09:06:42.080
Energy deep into the choice your knees.

2151
09:06:47.519 --> 09:06:51.400
Of course, there's the back of your you need the

2152
09:06:51.559 --> 09:06:58.519
inside crease where your need is at this sensitive area

2153
09:07:01.559 --> 09:07:05.360
that's very nice when you stroke it. That might be

2154
09:07:05.480 --> 09:07:09.440
because it's an area that's not really touched very often.

2155
09:07:11.519 --> 09:07:18.360
It's almost like a hidden part a crease your legs.

2156
09:07:18.480 --> 09:07:25.800
It's almost like a part that has a sensitivity, which

2157
09:07:25.839 --> 09:07:36.279
is a little bit different. Of course, it's protected by

2158
09:07:36.360 --> 09:07:46.919
your legs, so you can imagine putting your.

2159
09:07:46.879 --> 09:07:56.919
Fingers into that crease on your legs, followed in between

2160
09:07:57.000 --> 09:08:00.519
your legs, you can just mess out with your thing tips.

2161
09:08:02.080 --> 09:08:08.480
My fingertips are going inside massage in the muscle tissue.

2162
09:08:13.080 --> 09:08:16.680
You can of course feel the bones.

2163
09:08:16.599 --> 09:08:28.480
Of your knees heading through your fingertips, and then I

2164
09:08:28.519 --> 09:08:34.519
should go down to half muscles, and that's the part

2165
09:08:34.599 --> 09:08:38.680
I'd like to be able to really put my fingertips

2166
09:08:38.800 --> 09:08:48.279
deep inside my calf muscles, massage in every single tissue

2167
09:08:48.400 --> 09:08:51.959
of that muscle, healing.

2168
09:08:52.000 --> 09:09:00.160
Every part, and then doing the same.

2169
09:09:00.160 --> 09:09:10.760
For my shins. Assagy generally stroking the bones, generally stroking

2170
09:09:10.879 --> 09:09:16.080
them healing and loving way, because they deserve to be

2171
09:09:16.279 --> 09:09:23.480
treated as the precious bones that they are, because our

2172
09:09:23.559 --> 09:09:27.120
legs are so precious as in all the other parts

2173
09:09:27.199 --> 09:09:35.519
of our body, and more precious of amyture on the planet.

2174
09:09:43.919 --> 09:09:52.080
When you start to think about the legs in this way,

2175
09:09:56.639 --> 09:09:59.480
you can change your perspective.

2176
09:10:02.199 --> 09:10:03.480
You might sound a bit.

2177
09:10:06.559 --> 09:10:11.800
Be silly to start with the idea of heaven love

2178
09:10:12.360 --> 09:10:21.480
for your legs, show an appreciation for your thighs. Wants

2179
09:10:21.559 --> 09:10:25.599
me to be able to put your hands in your thighs,

2180
09:10:27.559 --> 09:10:34.040
the massage the muscles and the bones. Do you get

2181
09:10:34.040 --> 09:10:42.319
your fingers deep in there? Releasing all attentionion, Just to

2182
09:10:42.519 --> 09:10:51.959
show how much you care about your legs, how much

2183
09:10:52.040 --> 09:10:52.839
you care for.

2184
09:10:53.919 --> 09:11:01.279
What your lis do for you regularly that needs your.

2185
09:11:01.360 --> 09:11:04.000
Calves, your ankles.

2186
09:11:08.319 --> 09:11:15.919
The strength of your ankles, considering how thin they are

2187
09:11:16.160 --> 09:11:23.919
compared to the rest of your legs, especially your thighs. Yeah,

2188
09:11:24.000 --> 09:11:33.919
they're so strong, so flexible, absolutely amazing things.

2189
09:11:35.239 --> 09:11:42.080
Your ankles are truly a gift.

2190
09:11:44.080 --> 09:11:53.160
Because of what they do for you, supporting all that weight,

2191
09:11:55.160 --> 09:11:59.639
regardless of how what weight you are, even if you're

2192
09:11:59.680 --> 09:12:06.279
only eight stone, still a long way with these little ankles.

2193
09:12:09.879 --> 09:12:12.279
Now I'm a lot heavier than eat stone.

2194
09:12:13.599 --> 09:12:22.720
Double are get my ankles support my body all the time.

2195
09:12:26.480 --> 09:12:27.040
What do they do?

2196
09:12:27.879 --> 09:12:30.160
Keep off a sigh of relief when to sit down.

2197
09:12:33.519 --> 09:12:41.000
We've got my whole legs though my feet, feet also.

2198
09:12:40.879 --> 09:12:41.239
Go my.

2199
09:12:42.800 --> 09:12:43.680
My toast clip.

2200
09:12:44.919 --> 09:12:45.639
I'm so happy.

2201
09:13:05.440 --> 09:13:10.559
Your legs really are amazing.

2202
09:13:13.199 --> 09:13:16.519
Yet talking about talking about your.

2203
09:13:16.519 --> 09:13:22.559
Legs is probably possibly one of the most the most

2204
09:13:22.680 --> 09:13:30.199
boring things you've ever heard anyone say. Possibly, there, boy,

2205
09:13:30.279 --> 09:13:38.639
You're not. Everything I said is true. Your legs are amazing.

2206
09:13:47.559 --> 09:13:58.680
Your legs deserve not just respect, but they deserve to relax.

2207
09:13:59.800 --> 09:14:10.599
H deeply. They deserve to take some time out of

2208
09:14:10.720 --> 09:14:42.000
the day to just lego completely relax. Really can relax

2209
09:14:49.800 --> 09:14:54.800
because the legs are so such a most very important

2210
09:14:55.559 --> 09:15:00.480
part of your body, and your relation les the rest

2211
09:15:00.519 --> 09:15:12.199
of your body also naturally follows in that journey of comfort.

2212
09:15:20.319 --> 09:15:25.639
I feel it in my hips. My hips feel really loose,

2213
09:15:28.919 --> 09:15:29.800
and also.

2214
09:15:29.639 --> 09:15:34.279
My lighter back as well. My ler back really.

2215
09:15:34.800 --> 09:15:37.559
Feels it feels stretched.

2216
09:15:38.120 --> 09:15:41.360
Even though I'm just sitting in a chair and there's.

2217
09:15:41.279 --> 09:15:46.480
No stretching as far as I'm aware that I'm doing.

2218
09:15:47.519 --> 09:15:50.199
It's almost as if the muscles are just relaxed so

2219
09:15:50.400 --> 09:15:56.319
much that there is a natural stretch as at tension

2220
09:15:57.199 --> 09:16:18.599
has reduced a lot and anurn camp.

2221
09:16:18.559 --> 09:16:25.800
Down from ten thowns of one, and you can.

2222
09:16:25.800 --> 09:16:51.080
Continue to fill wonderfully relaxed ten nine, eight, seven, six,

2223
09:16:54.239 --> 09:17:27.279
five four three tube one really, So I'm just gonna

2224
09:17:27.360 --> 09:17:32.720
countdown and fire down to one, and as a countdown

2225
09:17:34.000 --> 09:17:39.199
if you just focus on the numbers, just the numbers.

2226
09:17:40.440 --> 09:17:46.199
Counting down, and notice how you feel.

2227
09:17:48.559 --> 09:17:49.720
In this moment.

2228
09:17:51.160 --> 09:17:53.400
As you hear the numbers counting down.

2229
09:17:54.199 --> 09:18:06.720
Knowing that those numbers counting down represent and h feeling calmer,

2230
09:18:08.040 --> 09:18:13.480
not just in the body, but will say, relaxing your mind.

2231
09:18:16.279 --> 09:18:20.519
I just notice how you feel. There's nothing to do,

2232
09:18:21.680 --> 09:18:29.120
it's nothing to say, there's nothing to think about starting

2233
09:18:29.839 --> 09:19:18.319
with number five four three two. Why as you notice

2234
09:19:22.440 --> 09:19:34.239
the gradual letting go the tension in your body, it

2235
09:19:34.360 --> 09:19:40.199
may also begin to notice and be aware of how

2236
09:19:40.319 --> 09:19:49.239
your mind is starting to slow down. This is just

2237
09:19:49.319 --> 09:19:52.160
a natural thing that happens.

2238
09:19:54.800 --> 09:19:57.279
It's not really a special procedure.

2239
09:19:58.599 --> 09:19:59.480
It's just natural.

2240
09:19:59.559 --> 09:20:05.959
Because it's your body relaxes, your mind also starts to relax,

2241
09:20:07.559 --> 09:20:11.239
and a more mind relaxes, and more your body relaxes.

2242
09:20:11.319 --> 09:20:13.599
It's just a continuous.

2243
09:20:13.919 --> 09:20:25.000
Circle of relaxation. And it's that calmness that comes from

2244
09:20:27.000 --> 09:20:34.400
relative quietness. You can even if there's background sounds either

2245
09:20:34.480 --> 09:20:41.360
your side, online, it's still going to be quite calm.

2246
09:20:43.040 --> 09:20:45.680
You know, you haven't got the television on, there's no

2247
09:20:46.000 --> 09:20:49.319
music in the background unless you're.

2248
09:20:49.160 --> 09:20:51.319
Listening to that. We called it with music of course

2249
09:20:56.239 --> 09:20:58.360
you're very likely not going to be sitting in a

2250
09:20:58.480 --> 09:21:01.639
room with other people. Of course you might be, but

2251
09:21:02.919 --> 09:21:06.160
generally it's more idea if you can do this on

2252
09:21:06.279 --> 09:21:09.239
your own, so no.

2253
09:21:09.400 --> 09:21:29.279
Distractions, and when you stop thinking about stuff, relaxation automatically rises,

2254
09:21:31.680 --> 09:21:42.400
a sense of comfort starts to grow, and without trying

2255
09:21:42.480 --> 09:21:53.519
to build it up into something fantastical, something magical, this

2256
09:21:53.720 --> 09:22:03.639
is just a natural process, something that's easy to accomplish.

2257
09:22:06.480 --> 09:22:14.279
In fact, it's almost the sense of relaxing completely happens.

2258
09:22:14.000 --> 09:22:17.400
Really when you put no effort into it.

2259
09:22:18.440 --> 09:22:24.120
It's not something that you can really force. It's something

2260
09:22:24.319 --> 09:22:35.040
that happens naturally. And part of the process of this

2261
09:22:35.319 --> 09:22:44.559
recording and others is simply two allow you.

2262
09:22:46.879 --> 09:22:50.839
To take advantage of this space.

2263
09:22:53.519 --> 09:22:54.239
This time.

2264
09:22:57.199 --> 09:22:57.760
It's just.

2265
09:23:01.919 --> 09:23:02.239
Let go.

2266
09:23:05.360 --> 09:23:09.800
To just be here, to be in chune.

2267
09:23:13.160 --> 09:23:25.239
With how you feel, yet with the intention of wanting

2268
09:23:25.559 --> 09:23:37.639
to relax deeply and maybe even to fall asleep, depending

2269
09:23:37.879 --> 09:23:42.800
on what is that you wish for yourself.

2270
09:23:44.040 --> 09:23:44.839
In this moment.

2271
09:23:51.839 --> 09:24:01.720
As we know, relaxing is the majority of the process.

2272
09:24:01.319 --> 09:24:06.480
Of fallen asleep. The actual fall asleep part is a

2273
09:24:06.639 --> 09:24:14.800
tiny bit at the end. The deeper relaxed you become.

2274
09:24:18.400 --> 09:24:19.760
The easier.

2275
09:24:22.319 --> 09:24:25.800
You find yourself drifting.

2276
09:24:35.360 --> 09:24:38.639
You can also, if he choose, stay.

2277
09:24:39.959 --> 09:24:59.319
Focused on my voice and really enjoy the process, ratually

2278
09:25:04.839 --> 09:25:30.480
relaxin each muscle in your body effortlessly and just.

2279
09:25:31.040 --> 09:25:37.239
Observing the sensation.

2280
09:25:42.519 --> 09:25:43.480
I'm letting go.

2281
09:25:49.919 --> 09:25:58.199
Completely this time on account.

2282
09:25:58.279 --> 09:26:09.160
From six down's one need to notice your mind.

2283
09:26:11.400 --> 09:26:12.599
Down.

2284
09:26:14.720 --> 09:26:30.360
With each number, you hear me say, actually, did no slow.

2285
09:26:34.080 --> 09:26:34.919
To be so.

2286
09:26:41.040 --> 09:26:41.360
Sex?

2287
09:27:07.480 --> 09:27:07.760
Five?

2288
09:27:27.879 --> 09:28:00.559
Four, three?

2289
09:28:38.559 --> 09:29:07.400
S what.

2290
09:29:28.639 --> 09:29:29.800
He is nowhere?

2291
09:29:32.959 --> 09:29:41.959
I help you might to smooth it, write down, sinking

2292
09:29:44.559 --> 09:30:04.760
deeply until relaxation. H And as you focus on your way,

2293
09:30:08.519 --> 09:30:18.000
and I notice that there's some thoughts still there, maybe

2294
09:30:18.199 --> 09:30:27.919
some stolen thoughts that with some eason perhaps need your attention.

2295
09:30:34.800 --> 09:30:36.360
That's what you can do is.

2296
09:30:41.760 --> 09:30:49.519
Save love to those thoughts. Sprint call those thoughts.

2297
09:30:53.720 --> 09:30:54.279
Of love.

2298
09:30:56.000 --> 09:31:02.199
I dot petals from a foul to sprink th pettles

2299
09:31:02.239 --> 09:31:09.400
feel good love towards those thoughts. To let those storks

2300
09:31:09.639 --> 09:31:16.480
know down not badly the number. You just need them

2301
09:31:17.720 --> 09:31:28.919
to be quieter, to just calm down, slow down, wads

2302
09:31:29.160 --> 09:31:44.519
down now so as you focus on those the meaning

2303
09:31:44.720 --> 09:31:49.760
for us to count down this time from seven and

2304
09:31:50.080 --> 09:31:59.080
to one. With each number, just imagine sprinkling those flower

2305
09:31:59.239 --> 09:32:18.160
petals of love, godness, gratitude. One of these thoughts to

2306
09:32:18.319 --> 09:32:24.120
amount to just not away, relax deeply.

2307
09:32:28.480 --> 09:32:29.239
Did I know that.

2308
09:32:35.120 --> 09:32:36.480
My thoughts were.

2309
09:32:36.319 --> 09:32:53.919
Becoming and relaxed starting only seven.

2310
09:32:59.800 --> 09:33:13.400
H six.

2311
09:33:30.959 --> 09:33:44.680
Five fo.

2312
09:35:18.680 --> 09:36:43.680
Chist Us.

2313
09:36:50.360 --> 09:38:06.199
True ye

2314
09:38:14.160 --> 09:40:00.120
M y