May 7, 2025

(music) (10 hours) Whisper Wednesday | LMBYTS #1347 | 7th May 2025

(music) (10 hours) Whisper Wednesday | LMBYTS #1347 | 7th May 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name, my

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name is Jason Newland.

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It really is hello. So this is.

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Whisper Wednesday. Wednesday whispers Whisper Wednesday, one of them. There

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will be a little bit of background from Finsta, but

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outside of that should be fairly quiet because it's fourth

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fifty two in the A. So I'm just going to

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look at the stance because I've not been long enough

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seven Okay, Okay, yesterday was a good day. That's nice. Yeah, today,

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while it's still early, but yesterday it was okay days

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and it's nice. I say, let's see how many of

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those this is money thing. I now look to see

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how many people are streaming downloaded on my website. Just

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kind of interested. I'm just interested, that's all. It's not

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my fault. Okay, So all my recordings on my website,

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I've got it. Did I say only listen when you

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can safely close your eyes because I can't remember. Vinnie

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had a lampone last night. He's now.

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I think he's he in the bone.

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But he woke me up a few hours ago and

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went into the garden and.

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Spray.

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Honestly, there's one of those like those compost sprayers in

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the fields. So I'm kissing lamb does not suit his bomb,

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But I'm kissing the bones fine because he looks like bones,

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don't they. We will see, Oh, I'll have to go

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out of the garden and see if it's anything to

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pick up.

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He doesn't like to do.

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He only know only does wieis when he's in the

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garden anyway, So it's really weird. I was watching this

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video on YouTube a couple of nights ago, and that

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was about lo called Peter think Peter Graham from Downstairs

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at the King's Head, which is a comedy club still running, and.

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It's in.

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Where is it? I should know when there many times

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not twigging them, it's not Strom down downstairs at the

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King's Head, Crouch head, crouch and that's it. And downstairs

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at the King's Head and seven that comes going to

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the website. Welcome to Downstairs at the King's Head or

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seats face the stage. If we are busy, you may

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have to share a table. We're still operating with more

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space between tables. Okay, it's interesting. So they got like

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what's on and Sunday in the afternoon four to seven,

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the jazz, so it's not jazz jazz. And I think

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they used to have Ronnie Golden On the Thursday, the

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eighth of May, which is tomorrow, the legendary comedy try

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Out night up to sixteen new and established acts, compared

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this week by Erica and McNelly. I used to go

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there on a Thursday, I did. I went there on

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a Saturday, well, probably loads of times. But I think

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I did. I do a gig on a Saturday night there.

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I don't know. I think I did a loose track.

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So while we got Friday Night, Saturday Spring Day, Gordon Southern,

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Otis Canalony, Victor Daniels gone a leg who Saturday seventeen

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for making Mark Thomas.

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BlimE me.

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If I was closer, i'd go. I'd definitely well, I'd

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like to think that I would. Tickets are fifteen pounds

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now again, used to be about three or four pounds.

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I think a five pound maybe less. That was the nineties, baby,

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the nineties. Anyway, I was watching this bloke about us.

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I'll see if it's the club, Let's see if I've

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got a We are the best known. We are perhaps

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best known as one of the oldest comedy clubs in

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Britain specialize in in bringing great entertainment in a friendly

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and intimate environment. Founded in nineteen eighty one by Peter Graham,

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did I say that at the beginning and Hugh Thomas.

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We now present shows throughout the week, the Champion the

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best of the New Peter comedy and music of all persuasions,

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the spoken Word, magic and dance. A favor of audience

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and performance, the venue prides itself on creating the right

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ambience for each and then and providing the unbeatable value

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for money. With a capacity of one hundred persons, the

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club boasts an excellent live pa system. I remember that

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it was a good I used to like that place.

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It was.

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It was into a and on a Thursday night. I mean,

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you think they had a hundred people. They were never

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going to be making huge amounts of money from that.

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If they're charging now fifteen fifteen pounder person, so it's

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one five hundred pound if the capacity, then they.

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Have to pay out.

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They're probably paying out most of that for the acts

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on the night. My guess is they're doing it for

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the love of it, which is amazing. I think I

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don't know why I start talking about that crouch and

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I remember going there and can you hear any making

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a lot of noise? He got that bone. Basically, I

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was being harassed by these phone calls, not arrassed by

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a lot of phone calls missed and he and my curiosities.

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I went around to the neighbor to find out what

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it was. It's just something they wanted me to do

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for them, okay. And in the meantime when I was there,

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she kept mentioning that she thought Vinnie was fat, which

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was mildly annoying. She kept going on about it. If

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you want me to do your favor, start calling my

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little boy fat stomach.

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So okay, I I was thinking about her.

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Oh so I got no messages to read out, I

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got nothing on Oh yeah, YouTube, listen a look, why

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didn't I listen?

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Okay?

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I got one more subscriber.

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Yeah wow, Actually had a.

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Couple of listens. That's nice.

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It's very slow. It's very slow in the world of

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YouTube for me, But okay's all right, I don't mind.

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It's I'm happy as long as Vinnie's making as much

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nice as he can. That's how I am. So I

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need to make a couple of these public public. So

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this is yesterday's recording, which was Trivia Tuesday pigeons. That

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was why I focused on last night or yesterday afternoon, whichever.

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It was, pigeons. And so I look what's in the news.

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Okay, so I give it of the YouTube? The YouTube?

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Where else can I look at the stats for my

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website begins? I don't know why I'm enjoining saying the

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word begins? So today, okay, so people are visiting not already.

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That's good.

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That's the most popular pages today. Podcast hYP nasis are

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Sleeping Deeply podcast tip nasis for Sleeping Deeply, podcast hip

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Nasis for Sleeping Deeply. Wow, No, I mean Monday's boring objects.

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Oh it's not.

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A tab what it is? It's because I copied. Wow,

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that's the last sound penny even. I mean, I know

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I can hear its on here. I mean he's actually

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registering on the the Richter scale of my recording equipment,

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because generally the green light only comes on.

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I'm looking at it now, so I'm talking to you.

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I'm trying to like, look at it.

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It's it comes on when I speak. But yeah, wait

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a minute, A way for him to go to make

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a big old crack. Okay, I want to see if

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I'm just pretty sure. The thing is, I might have,

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like conly Yere, at the same time that he did

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the big old crack, thinking that.

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It had registered it and noticed it.

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The green light came on. But it might have been

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me that caused the green light to come on. But

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he's taking his time now. I would never do anything

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that I want him to do. I think it's because

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I'm not talking. Yeah, when I'm not talking, it does

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it bit quiet because there's nothing for him to disturb it. Right,

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That's how my neck's staring. We're kind of really distortioning

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my neck in order to say that green lights will stop.

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I'm now obsessed. I can't stop it. I just want

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to keep looking.

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Oh right.

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So I got referred from Instagram begin Instagram, so I

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don't know quite what's going on analytics analytics yesterday. I

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don't normally get stuff from Instagram, which is weird the

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last twelve months about how many events from Instagram?

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Four?

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Not many? Is it the view from duk Duck Coke, YouTube,

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yandex whatever, it's anything to do with spandex, Facebook, Google

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and Die ranked thirty one contacts of thirty thirty one

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people in the last twelve months. To be fair, when

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I say twelve months, i'm.

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Talking from January, so since January.

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This year January February March April, four months. The most

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popular landing most popular pages is the home page, podcasts, playlists,

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let Me Boy to Sleep, contact for.

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As well.

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Most of the top entry entry pages, podcasts, recordings, exit pages. Okay,

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I wonder what the.

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Yeah, I wonder what.

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The countries are. Hm, it's not showing all of them

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for some reason. I don't know why. The United Kingdom

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is the top, the United States the States. In fact,

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the United Kingdom and the United States are kind of

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equal with the other people visiting the website, but United

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Kingdom slightly above. Australia third, Canada four, Swisserland is fifth,

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Spain is nineteen five six seventeenth. See that was allowed

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when he just did then, But I don't know if

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it registered. But you're here, Okay, who, Yes, I caught it. Wow,

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So yeah, he's I think I should have hidden the

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old bones because after his.

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Garden spraying earlier on.

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I don't know the weird thing about is by anyway,

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I don wanted to focus on that this move on

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unless if you've got any messages, any any emails. I

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think Pinney's made so much noise he has disturbed the

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neighbors downstairs. Have I got any messages from the website? Nope, nope, nope, nope. Okay,

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what if I call him a normal email accounts.

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Habitat?

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Don't know that is voucher shop? No thanks, that's weird,

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sound uber. Consider your cravings as satisfied, no thinking uberas yeah, man,

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that's what I think. So I got paid today. I

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don't know if I'm going to get paid again, which

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is a really very weird situation to be it. I'll

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explain it to you. I'll explained.

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So.

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It says on the third tune, so I've been moved

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over to universal credit. It says.

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This is a.

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Universal credit service dot gov dot UK. On a third tune,

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we will tell you how much you're going to get.

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You will be paid any money you're entitled to before

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a PM on the seventh June twenty twenty five. It's

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now the seventh of May. Now on the phone, they

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told me my last payment will be this next one

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from the ESO. I didn't realize I was going to

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have to wait till the seventh is a whole month

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before it's get paid.

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Wow.

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It does say you can apply for an advanced payment

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if you need to buy money before the first payment.

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You must have applied before the thirty first of May.

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Check your payments.

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That's have a look.

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How we calculate your payment. You get a standard amount

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each month. He said you're single. It says it's likely

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your payment were made of the following.

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Housing.

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You said that you pay your rent, so that's four

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fifty a month. Health. You said your health effects your

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at work or venture from working. You might need to

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have a before we can consider if you get extra

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money for this. So I think if I say it's interesting,

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I'm overstaying it. But it's definitely got my focus. Ah dude,

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So there you go. So I won't know until the

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further tune what they're going to pay me, and then

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I don't get paid till the seventh June, which is

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exactly a month from now. How and you know what,

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I don't think they're even paying the rent now, so

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I'm going to be behind on the rent. What is

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I supposed to do for a month. I don't want

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to apply for an advanced payment, because then that just

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reduces the amount of money I get because they take

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they take her over ten months or whatever. It's just

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getting into more days. If I borrow a two hundred pound,

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that it's only twenty pound a month. But I don't

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want to start off like that. I mean, technically I

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probably need to borrow a grand which means I'm moutnatedly

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stay and take you know, pay an hour one hundred

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pounds a month. After the next ten months, I'm just

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gonna have to.

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Find a way to get by.

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This is weird. It's been a long time since I've

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had to kind of.

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Do these things.

242
00:27:52.440 --> 00:27:56.200
I mean, it always happens at the beginning of a claim,

243
00:27:57.880 --> 00:28:00.519
but I've never had it happen during a claim enduring.

244
00:28:01.240 --> 00:28:08.039
You know, I don't know, it just seems weird. It's

245
00:28:08.200 --> 00:28:13.519
like going backwards almost, you know what I.

246
00:28:13.599 --> 00:28:24.519
Mean, it's gonna be a whole month.

247
00:28:25.759 --> 00:28:29.240
I've got to get by on just one payment, which

248
00:28:29.359 --> 00:28:41.359
is technically enough to get me through two weeks. Kind

249
00:28:41.519 --> 00:28:44.599
of ye would have to give me through two weeks.

250
00:28:52.839 --> 00:28:54.640
That it's gonna have to get me through a month.

251
00:29:03.279 --> 00:29:07.039
Although the essay is supposed to be sending me they

252
00:29:07.119 --> 00:29:10.720
should send me written confirmation about my payments.

253
00:29:12.359 --> 00:29:14.839
Let me know that it's the last one again.

254
00:29:16.000 --> 00:29:24.599
Let me know that have stopped paying the rent and stuff. Noah,

255
00:29:26.160 --> 00:29:34.880
oh oh oh. I had some weird dreams last night.

256
00:29:38.599 --> 00:29:44.680
It's very strange. I was swift. I don't know where

257
00:29:44.839 --> 00:29:59.359
I was, bowers in this situation where we all I

258
00:29:59.480 --> 00:30:00.359
was if.

259
00:30:02.599 --> 00:30:03.480
Some men.

260
00:30:05.480 --> 00:30:08.880
And we were all getting dogs. But there was a

261
00:30:08.920 --> 00:30:18.240
big dog and a little dog, and I don't know

262
00:30:18.359 --> 00:30:22.079
what it is, but they helped me out and I

263
00:30:22.240 --> 00:30:28.640
promised to give one damn pound, which I did, but

264
00:30:28.799 --> 00:30:31.079
they left me. I didn't have any other money in

265
00:30:31.160 --> 00:30:35.359
the water. I think maybe five pounds, so I gave

266
00:30:35.480 --> 00:30:39.759
a damn pound. Came mark. I said thank you, and

267
00:30:39.880 --> 00:30:42.240
then the two other men I said to them, I

268
00:30:42.359 --> 00:30:47.480
are you a drink? I think they said more than one,

269
00:30:47.559 --> 00:30:55.759
you're only two. We giggled, but I can't remember what

270
00:30:55.920 --> 00:31:02.640
it is they did to help me out. He had

271
00:31:02.799 --> 00:31:12.480
something to do with a wicked witch. I think Fi

272
00:31:12.720 --> 00:31:17.960
needs a climat. I know it's okay. She's having a

273
00:31:18.039 --> 00:31:40.000
drinking water. I think that's what you call a refilm

274
00:31:40.839 --> 00:31:50.160
behind me. I don't know what it was. The dream

275
00:31:50.319 --> 00:31:55.400
was about. But there was one part of the dream

276
00:31:55.559 --> 00:32:00.640
where my dad didn't want me speak in time with

277
00:32:00.880 --> 00:32:07.960
my mum because we're the same age.

278
00:32:10.880 --> 00:32:12.279
It was very strange.

279
00:32:12.400 --> 00:32:14.359
This was like a separate part of the dream.

280
00:32:15.799 --> 00:32:17.160
So he didn't and he was.

281
00:32:17.599 --> 00:32:21.119
Back to you know, when he was a big strong

282
00:32:22.319 --> 00:32:24.559
He still was big and strong, but when he was younger,

283
00:32:25.559 --> 00:32:26.599
when I was little.

284
00:32:28.400 --> 00:32:32.759
And he was.

285
00:32:33.880 --> 00:32:37.400
It was weird. He just didn't want me talking to

286
00:32:37.519 --> 00:32:42.319
his wife because of me and I were the same age,

287
00:32:42.400 --> 00:33:00.759
which that's that wasn't reality, So very strange. So I

288
00:33:00.839 --> 00:33:07.279
was sneaking around talking to her because we wanted to

289
00:33:07.359 --> 00:33:10.759
talk to each other because I was her son.

290
00:33:12.279 --> 00:33:17.000
It's weird, weird old dreams.

291
00:33:21.200 --> 00:33:26.599
I don't remember what else. I know one thing though,

292
00:33:26.799 --> 00:33:29.319
I think I prefer when Venning's in bed when.

293
00:33:29.200 --> 00:33:30.440
I do these recordings.

294
00:33:32.960 --> 00:33:38.000
It's done nothing that makes this make as much noise

295
00:33:38.039 --> 00:33:43.720
as he can. So now it's jumped onto the city.

296
00:33:50.759 --> 00:33:54.799
He's just been acting a bit weird overnight and today,

297
00:33:56.480 --> 00:33:58.839
like every day I've known him. Ready to be honest,

298
00:34:00.200 --> 00:34:04.759
year and a half. It was not quite a year

299
00:34:04.799 --> 00:34:09.559
and a half, it was what month is it now?

300
00:34:12.599 --> 00:34:21.159
So at the end, wow, yeah, it is literally a year,

301
00:34:21.679 --> 00:34:23.639
two and a half years now that I've had him,

302
00:34:25.360 --> 00:34:27.760
I said a year and alfter night two and a

303
00:34:27.760 --> 00:34:39.519
half years. So I got him in two Thoy twenty two,

304
00:34:40.119 --> 00:34:53.119
twenty two December. I think, yeah, twenty twenty two December,

305
00:34:54.679 --> 00:35:01.519
around about this time of the month, and there that

306
00:35:01.559 --> 00:35:11.840
that's December December twenty twenty three, two thousand and twenty four,

307
00:35:13.760 --> 00:35:17.280
and then up to now, which is deceventh of May.

308
00:35:18.440 --> 00:35:32.159
So it's two and a half years, two and a

309
00:35:32.159 --> 00:35:47.039
half years. Where do the time go? The birds are

310
00:35:47.199 --> 00:36:02.639
very active outside. I didn't do let Me Buy Your

311
00:36:02.719 --> 00:36:14.719
Pain Away recording yesterday, although I was reading or listening

312
00:36:14.800 --> 00:36:19.679
to an audio book about chronic pain. It's actually a

313
00:36:19.719 --> 00:36:26.039
really good books. Let me tell you all about it.

314
00:36:27.400 --> 00:36:29.960
I'll just tell you the name of it. It's called

315
00:36:31.400 --> 00:36:39.280
The Way Out or Chronic Pain, The Way Out, Alan Gordon.

316
00:36:42.679 --> 00:36:50.480
It's God, this makes so much. He's a digitive in

317
00:36:50.599 --> 00:36:54.800
his bad and he's always I'm squeaking.

318
00:36:56.880 --> 00:36:57.360
I don't know.

319
00:37:06.199 --> 00:37:16.480
Why this week why I just realized its distracted by

320
00:37:16.559 --> 00:37:17.079
the fly.

321
00:37:21.920 --> 00:37:22.119
Right.

322
00:37:22.400 --> 00:37:29.880
The Way Out, The Revolutionary, scientifically Proven Approached to Chronic

323
00:37:30.000 --> 00:37:36.480
Pain audiobook, four hours, fifty minutes by Alan Gordon Alon

324
00:37:37.079 --> 00:37:45.480
Siev narrated by Alan Gordon and Alon Siev. Brought to

325
00:37:45.519 --> 00:37:52.239
you by Penguin. Rewire your brain and your pain from

326
00:37:52.400 --> 00:37:57.079
back pain to migraines. I've write this since Skietica more

327
00:37:57.159 --> 00:38:01.000
to one point two billion people worldwide. Blah blah blah.

328
00:38:01.360 --> 00:38:06.119
This is the revolutionary message from psychotherapist Alan Gordon, who,

329
00:38:07.280 --> 00:38:10.719
frustrated by the lack of effective treatment for his own

330
00:38:11.239 --> 00:38:18.639
debilitating situation, developed a highly successful approach to eliminate symptoms

331
00:38:18.840 --> 00:38:25.800
without surgery or medication, offering a viable and drug free

332
00:38:26.079 --> 00:38:34.840
alternative to exist in and other methods. Based on the

333
00:38:35.119 --> 00:38:38.559
premise that the pain starts in the brain, not the body,

334
00:38:39.480 --> 00:38:46.920
Gordon's Pain reprocessing Therapy PRT enables you to rewire your

335
00:38:47.239 --> 00:38:53.440
nen circuits and turn off stuck pain signals. In a

336
00:38:53.519 --> 00:38:59.039
groundbreak and study, PRT helped ninety eight percent of patients

337
00:39:00.119 --> 00:39:03.840
used to their pain levels than sixty six percent were

338
00:39:04.079 --> 00:39:11.480
completely cured. What's more, these dramatic changes held up over

339
00:39:11.840 --> 00:39:18.800
time in the way out, according provides so easy to

340
00:39:18.920 --> 00:39:24.639
follow a guide to ending always been doing.

341
00:39:34.400 --> 00:39:34.719
Okay.

342
00:39:35.800 --> 00:39:39.400
As soon as I say his name, it starts. It's

343
00:39:39.480 --> 00:39:44.719
just staring at me. He's ripping up some tinfoil. I'm

344
00:39:44.800 --> 00:39:48.360
in attacked by a fly and he's squeaking.

345
00:39:53.800 --> 00:39:59.440
I really, I don't know why he's making such a fuss.

346
00:40:03.559 --> 00:40:05.440
So if he needs to go in the garden, which

347
00:40:05.480 --> 00:40:09.039
I think he does, he needs to just come down

348
00:40:09.719 --> 00:40:11.480
off the chair and tell me he needs to go.

349
00:40:11.559 --> 00:40:12.039
In the garden.

350
00:40:15.000 --> 00:40:15.440
But he's not.

351
00:40:16.360 --> 00:40:19.639
He's just staring at me from behind. And I'm somehow

352
00:40:19.760 --> 00:40:24.960
supposed to know, although technically because I'm mentioning it, but

353
00:40:25.719 --> 00:40:27.639
just showing that I do know that he's staring at me.

354
00:40:29.199 --> 00:40:31.440
So you could argue that he's doing the right thing.

355
00:40:35.239 --> 00:40:37.880
There's gotta be some way of communicating with a dog.

356
00:40:44.159 --> 00:40:47.719
Just he seems to do the same thing, make the

357
00:40:47.840 --> 00:40:54.039
same sound, whether he wants something to eat, or he

358
00:40:54.079 --> 00:41:00.320
wants to treat, or he wants to go out, or

359
00:41:00.360 --> 00:41:16.559
he wants to play. I'm hearing a buzzing sound, almost

360
00:41:16.760 --> 00:41:22.880
like this a lot of flies or.

361
00:41:22.920 --> 00:41:23.480
A love.

362
00:41:25.440 --> 00:41:30.639
Piece or something. Now I know there's not a lot

363
00:41:30.639 --> 00:41:33.920
of flies in my flat. I know there's not a

364
00:41:34.119 --> 00:41:38.599
lot of flies, and downstairs either, so maybe it's in

365
00:41:38.719 --> 00:41:43.960
the loft. Maybe there's a oh it's nest or something

366
00:41:44.079 --> 00:41:49.440
up there. I had that once in one of the

367
00:41:49.519 --> 00:41:54.559
places I used to live. It's about two thousand and seven.

368
00:41:55.440 --> 00:41:58.400
So I'm sitting at my desk. I don't know if

369
00:41:58.400 --> 00:42:01.320
I'm making a recording, but i'm back then, and I

370
00:42:01.440 --> 00:42:05.000
mean now, I know I'm making a recording now, But

371
00:42:05.159 --> 00:42:08.719
back in two thousand and seven, I was sitting at

372
00:42:08.760 --> 00:42:14.000
my desk and maybe working on my website or I

373
00:42:14.039 --> 00:42:16.559
don't know, but it's where I used to sit when

374
00:42:16.599 --> 00:42:21.519
I did the videos and the recordings back then. This thing,

375
00:42:22.639 --> 00:42:26.199
huge thing fell on my shoulder and I was.

376
00:42:26.199 --> 00:42:26.719
Like horn it.

377
00:42:28.360 --> 00:42:32.199
I was like, wow, where the heck did that come from?

378
00:42:32.960 --> 00:42:35.000
I thought it honestly, I thought it fall out of

379
00:42:35.079 --> 00:42:38.880
my ear. I'm like, how the why?

380
00:42:39.039 --> 00:42:40.400
What was that doing in my ear?

381
00:42:41.079 --> 00:42:44.480
How I did I not notice it? But it turned

382
00:42:44.519 --> 00:42:47.679
out that there was a there's a hole in the

383
00:42:47.760 --> 00:42:55.039
ceiling right in the corner, and one of the people

384
00:42:55.079 --> 00:43:01.039
I lived there went and did a little a little

385
00:43:01.039 --> 00:43:04.280
bit of research in the loft and yeah, there was

386
00:43:04.320 --> 00:43:05.840
a huge unit's nest there.

387
00:43:10.760 --> 00:43:11.920
That's the whole story.

388
00:43:13.079 --> 00:43:15.760
I don't know if it's worth the wait.

389
00:43:19.480 --> 00:43:30.079
I'm not sure. I quite like that room in a way.

390
00:43:30.400 --> 00:43:32.079
I quite liked living in that house.

391
00:43:33.719 --> 00:43:40.239
Until the last bit. I'd say, most of the time

392
00:43:40.320 --> 00:43:43.199
on itselves barely okay place to.

393
00:43:43.280 --> 00:43:51.199
Live, but definitely worked on my.

394
00:43:55.039 --> 00:44:03.039
My book collection. It's such a book collection, and there's

395
00:44:03.159 --> 00:44:05.639
no reason why I couldn't have built it outpit. But

396
00:44:07.920 --> 00:44:17.599
I had such a really am egg expert superb a

397
00:44:17.800 --> 00:44:25.760
supberb library of books on their places and psychology and

398
00:44:26.760 --> 00:44:35.639
psychotherapy and counseling and philosophy. I mean honestly, loads and loads.

399
00:44:38.320 --> 00:44:41.920
I must had over a thousand books and it was

400
00:44:44.480 --> 00:44:45.719
I loved my books.

401
00:44:48.360 --> 00:44:53.840
Now I've got ann have five, No, I've I've got

402
00:44:53.840 --> 00:44:54.960
a couple of hundred books.

403
00:44:55.039 --> 00:44:55.199
Now.

404
00:44:58.239 --> 00:44:59.400
I don't know that you'll count them.

405
00:44:59.559 --> 00:45:00.119
Someone, look.

406
00:45:01.840 --> 00:45:17.599
Four, I'm going to try and count.

407
00:45:18.920 --> 00:45:19.559
Flappy years.

408
00:45:21.159 --> 00:45:26.840
Try and count the box one, two, three, four, five, six, seven, eight, nine,

409
00:45:27.039 --> 00:45:34.840
ten and twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty,

410
00:45:34.880 --> 00:45:41.119
twenty two, twenty three, twenty four, twenty five, twenty six,

411
00:45:41.280 --> 00:45:45.760
twenty seven, twenty eight, twenty nine, thirteen, thirty one, thirty two,

412
00:45:46.920 --> 00:45:50.519
thirty thif thirty four, thirty five, thirty six, thirty seven,

413
00:45:50.679 --> 00:45:58.679
thirty eight, thirty nine, fourteen, forty one, fourty two, fourteen three,

414
00:46:00.039 --> 00:46:03.320
forty four, forty five, forty six, forty seven, forty eight,

415
00:46:03.800 --> 00:46:09.960
forty nine, fifty fifty, fifty two three, fifty four, fifty five,

416
00:46:10.239 --> 00:46:14.079
fifty six, fifty seven, fifty eight, fifty nine.

417
00:46:14.079 --> 00:46:19.880
Sixty, sixty one, sixty two, sixty three, sixty four, sixty.

418
00:46:19.559 --> 00:46:24.440
Five, sixty six, sixty seven, sixty eight, sixty nine, seventy,

419
00:46:24.719 --> 00:46:31.119
seventy one, seventy two, three four, seventy five, seventy six,

420
00:46:31.280 --> 00:46:36.840
seventy seven, seventy eight, seventy nine, eighty, eighty one, eighty two,

421
00:46:37.079 --> 00:46:41.960
eighty three, eighty four, eighty five, eighty six, eighty seven,

422
00:46:42.199 --> 00:46:43.880
eighty eight, eighty nine.

423
00:46:44.760 --> 00:46:50.800
One hundred, one hundred one, one hundred two, one hundred three,

424
00:46:51.000 --> 00:46:53.400
one hundred, four, hundred five.

425
00:46:53.320 --> 00:46:58.800
One hundred six, one hundred seven, one hundred eight, one

426
00:46:58.880 --> 00:47:14.360
hundred nine two, one undred, ten eleven or thirty forty

427
00:47:14.599 --> 00:47:20.480
fifty sixteen, seventeen, eighteen, nineteen, under twenty, under twenty one,

428
00:47:20.679 --> 00:47:21.840
under twenty two.

429
00:47:22.719 --> 00:47:25.039
Under twenty three and twenty four.

430
00:47:26.360 --> 00:47:30.480
Until twenty five, under twety six, under twenty seven, under

431
00:47:30.559 --> 00:47:34.920
twenty eight until twenty nine until thirty under thirty one,

432
00:47:35.159 --> 00:47:39.239
under thirty two until thirty three one hundred, thirty four,

433
00:47:39.960 --> 00:47:45.039
thirty five under thirty six, hundred thirty seven.

434
00:47:45.039 --> 00:47:46.199
Until thirty eight.

435
00:47:46.239 --> 00:47:52.440
Hundred thirty nine, one hundred, forty undid forty one, one hundred,

436
00:47:52.599 --> 00:47:58.039
forty two until forty three, one undred, fourteen four, one

437
00:47:58.119 --> 00:48:02.639
hundred forty five, one hundred, forty six, one hundred and

438
00:48:02.760 --> 00:48:13.800
forty seven. Roughly about one hundred and fifty books on hypnosis.

439
00:48:16.519 --> 00:48:22.760
It's quite I suppose, but I've got a book, so

440
00:48:22.880 --> 00:48:25.719
I was one hundred and fifty, and that's look at

441
00:48:25.760 --> 00:48:27.440
so many other books I've conse.

442
00:48:30.480 --> 00:48:34.039
Books on my self help.

443
00:48:35.679 --> 00:48:40.000
Various books has in like one, three, four, five, six,

444
00:48:41.599 --> 00:48:49.039
seventy eight, nineteen twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

445
00:48:50.079 --> 00:48:55.039
twenty one, two, twenty three, twenty four, twenty five, twenty six,

446
00:48:55.159 --> 00:49:01.400
twenty seven, twenty eight, twenty nineteen, thirteen, ninety one, thirty two,

447
00:49:01.639 --> 00:49:06.599
thirty three, thirty four, thirty five, thirty six, thirty seven,

448
00:49:06.719 --> 00:49:13.559
thirty eight, thirty nine, forty forty one, ninety two, forty three,

449
00:49:14.000 --> 00:49:19.440
forty four, forty five, thirty six, forty seven, forty.

450
00:49:19.199 --> 00:49:23.280
Eight, fourt nine, fifty fifty one, eighty.

451
00:49:23.119 --> 00:49:28.400
Two, fifty three eighty four, fifty five, thirty six, seven,

452
00:49:28.639 --> 00:49:33.840
fifty eight, fifty nine, sixty, sixty one, sixty two, sixty three,

453
00:49:34.079 --> 00:49:37.960
sixty four, sixty five, sixty six, six.

454
00:49:37.920 --> 00:49:43.199
Seven, sixty eight, sixty nine, seventy, seventy one, seventy two,

455
00:49:43.440 --> 00:49:48.239
seventy three, seventy four, seventy five, seventy six, seventy seven,

456
00:49:48.440 --> 00:49:53.159
seventy eight, seventy nine, eighty eighty one, ninety two, eighty.

457
00:49:53.039 --> 00:49:59.360
Three, eighty four, eighty five, eighty six, sixty seven, eighty eight, eighty.

458
00:49:59.159 --> 00:50:18.400
Nine, one hundred, one hundred one number two three. I

459
00:50:18.480 --> 00:50:24.360
don't hounds account, so I say one hundred and fifty okay,

460
00:50:24.559 --> 00:50:29.079
staff and starts one, two, three, four, five, six, seven, eight,

461
00:50:29.400 --> 00:50:37.239
nineteen seven, twel thirteen, firteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty,

462
00:50:38.320 --> 00:50:47.559
twenty one, twenty two, twenty three, twenty twenty four. So

463
00:50:48.599 --> 00:50:55.079
twenty is a twenty perthshef two four six, eighteen, twel forteen,

464
00:50:55.199 --> 00:51:02.159
sixteen eighteen twenty twenty twenty four. Somebody two hundred and

465
00:51:02.280 --> 00:51:03.119
fifty books?

466
00:51:05.400 --> 00:51:05.840
Which is.

467
00:51:08.800 --> 00:51:11.559
Was it much smaller amount than one thousand?

468
00:51:17.320 --> 00:51:19.679
My aim when I moved in here was to get

469
00:51:20.159 --> 00:51:27.400
one book a week one hypnosis just you know, from

470
00:51:27.440 --> 00:51:28.559
Emerson just one.

471
00:51:28.440 --> 00:51:29.239
Book a week.

472
00:51:31.119 --> 00:51:31.880
Or maybe one.

473
00:51:31.760 --> 00:51:36.880
Book a month, ever, and just built up the library again.

474
00:51:39.079 --> 00:51:41.840
Then I was stuck to that for a while, and

475
00:51:42.000 --> 00:52:04.280
then then I didn't. Yeah, I'm still looking at the bookcase.

476
00:52:07.639 --> 00:52:08.320
I don't know why.

477
00:52:11.480 --> 00:52:15.039
When I finished the topic, I'm finished talking about the bookcase.

478
00:52:16.920 --> 00:52:18.239
But I feel like I'm.

479
00:52:20.280 --> 00:52:24.360
Physically kind of stuck here, not red from but just

480
00:52:28.000 --> 00:52:30.400
I can't remember if I twirled my chair to the

481
00:52:30.559 --> 00:52:34.280
right or to the left. And you may think, well,

482
00:52:34.400 --> 00:52:38.920
what does it really matter, but there is, you know,

483
00:52:39.079 --> 00:52:43.000
there's a reason brought out because if I twirled it

484
00:52:43.119 --> 00:52:47.280
from the left, then that's the best way to twile

485
00:52:47.360 --> 00:52:50.920
it back, because if I twilted to the right, and

486
00:52:51.039 --> 00:52:54.599
originally I'm doing not twilded from the left, I might

487
00:52:54.719 --> 00:53:05.119
actually eat back the microphone. Finishous out of neighbor open

488
00:53:05.239 --> 00:53:05.559
the door.

489
00:53:08.360 --> 00:53:10.719
S he's normally in bed at this time in the day.

490
00:53:12.320 --> 00:53:14.039
If he starts barking.

491
00:53:13.960 --> 00:53:18.000
Meaning I got to fall out because it's on six o'clock,

492
00:53:21.519 --> 00:53:24.280
it's a been too early to be having in barking.

493
00:53:26.000 --> 00:53:30.440
Half six is five, but not six five piast six

494
00:53:30.960 --> 00:53:36.000
that's okay, not six o'clock though it's not six o'clock

495
00:53:36.119 --> 00:53:44.159
very so I'm gonna turn my thing around. My man

496
00:53:44.400 --> 00:53:49.039
is nearly is quarter to six. I'm sure I won't

497
00:53:49.119 --> 00:53:50.159
come at four o'clock.

498
00:53:51.840 --> 00:53:53.159
Is that all that time gone?

499
00:53:56.360 --> 00:54:01.000
I don't know. So this has been I'm recording them

500
00:54:01.159 --> 00:54:07.320
absolutely nothing I've talked about selch and I don't know.

501
00:54:07.480 --> 00:54:13.760
I still managed to talk about something, but I don't

502
00:54:13.840 --> 00:54:21.079
know what it was. Just it was one of those

503
00:54:21.159 --> 00:54:27.039
I suppose it was just the boring recording, Yeah, boring recording.

504
00:54:27.920 --> 00:54:34.280
Ryan's anyway, I'm going to go, Thank you for listening.

505
00:54:34.559 --> 00:54:38.880
Remember to be kind to yourself, because you do deserve

506
00:54:39.039 --> 00:54:46.079
to be happy, Be gentle with yourself. You deserved to

507
00:54:46.280 --> 00:54:47.440
feel safe.

508
00:54:50.880 --> 00:54:51.480
Lots of love.

509
00:54:54.400 --> 00:54:54.719
Bye.

510
00:55:00.760 --> 00:55:15.239
Relax in a more deep and meaningful way, Maybe in

511
00:55:15.360 --> 00:55:20.880
a way that can not just allow you to feel

512
00:55:22.320 --> 00:55:31.360
calmer now and throughout the time we spend together here,

513
00:55:33.559 --> 00:55:39.239
not just relaxed at the end of the recording when

514
00:55:39.280 --> 00:55:45.920
it's finished and you can enjoy that sense of comfort

515
00:55:46.119 --> 00:56:04.079
and peace, but also it would be nice to have

516
00:56:04.800 --> 00:56:21.760
those feelings of relaxation continue for longer after the recording

517
00:56:21.840 --> 00:56:35.280
has ended, so that you can still benefit from listening

518
00:56:36.239 --> 00:56:45.079
to my voice maybe in a few hours time, perhaps tomorrow,

519
00:56:51.199 --> 00:56:59.000
and then by listening regularly, especially if you find like

520
00:56:59.159 --> 00:57:03.000
some people do and myself as well, sometimes I find

521
00:57:03.079 --> 00:57:13.440
one particular recording that really resonates with me, and I

522
00:57:13.639 --> 00:57:18.559
just listen to it over and over again every morning,

523
00:57:18.760 --> 00:57:31.320
every evening. There was this recording from We're going back

524
00:57:31.360 --> 00:57:36.840
to about nineteen ninety nine. It wasn't hypnosis, but it

525
00:57:36.960 --> 00:57:42.000
was a guided visualizations that kind of was hypnosis, really,

526
00:57:44.519 --> 00:57:49.639
and I managed to find it again and it still

527
00:57:49.800 --> 00:57:55.159
has the same effect on me. And part of it

528
00:57:55.519 --> 00:58:10.239
was the person voice relaxed me. She just felt so peaceful,

529
00:58:12.360 --> 00:58:18.800
and I'd look forward to listening to her in the

530
00:58:18.960 --> 00:58:29.599
morning and in the evening. And I knew before even

531
00:58:30.400 --> 00:58:38.880
pressing the play button that since I've done that, pressed

532
00:58:38.880 --> 00:58:48.079
the play button. This is in the days of CD players,

533
00:58:51.079 --> 00:58:56.559
pressed the play button. In fact, it might have even

534
00:58:56.639 --> 00:59:00.800
been a tape tape recorder. I'd lie down on the

535
00:59:00.880 --> 00:59:14.239
bed and then even without necessarily listening to her words

536
00:59:17.639 --> 00:59:26.880
because I had them memorized. Really, it was as if

537
00:59:27.000 --> 00:59:38.239
my body knew exactly what to do, and the muscles

538
00:59:38.480 --> 01:00:00.360
just almost went into automatic relaxation. And I remember mind

539
01:00:03.159 --> 01:00:04.039
would slow down.

540
01:00:09.719 --> 01:00:09.880
Now.

541
01:00:12.079 --> 01:00:18.760
Now, I was listening to this recording in the early

542
01:00:18.880 --> 01:00:26.679
days of learning hypnosis, and long before I ever made

543
01:00:27.280 --> 01:00:34.559
any videos or audio recordings myself, because I didn't start

544
01:00:34.639 --> 01:00:48.360
doing that till two thousand and six, I knew. I

545
01:00:48.519 --> 01:01:01.920
knew how helpful I found being able to just let go,

546
01:01:05.039 --> 01:01:10.360
to have that trust in the person that I'm listening to,

547
01:01:18.079 --> 01:01:24.840
knowing that it's going to be just as relaxing, if

548
01:01:26.239 --> 01:01:35.599
not more so. Each time you hear my voice, you

549
01:01:35.719 --> 01:01:36.559
may feel the same.

550
01:01:42.960 --> 01:01:44.039
Some people.

551
01:01:46.360 --> 01:01:58.639
Have been listening to me for over a decade, maybe

552
01:01:58.800 --> 01:02:04.199
not solidly, obviously not twenty four hours a day, but

553
01:02:06.360 --> 01:02:11.199
maybe people come back. Some people maybe listen every day.

554
01:02:22.440 --> 01:02:28.360
That's something that I do which you may not realize

555
01:02:30.800 --> 01:02:49.320
by listening, is when I record these recordings. Now, for example,

556
01:02:53.920 --> 01:03:01.679
I also am affected by the words that I say.

557
01:03:07.000 --> 01:03:07.519
So if I.

558
01:03:10.480 --> 01:03:17.800
Set you focus on your feet, notice your feet relaxing,

559
01:03:21.320 --> 01:03:29.039
I will be focusing on my feet. I will be

560
01:03:29.320 --> 01:03:47.400
noticing my feet relaxing. If I said, focus on your hands,

561
01:03:50.239 --> 01:03:59.679
and maybe notice the difference between each hand, Perhaps notice

562
01:03:59.800 --> 01:04:05.880
the air in the room, the temperature of the room.

563
01:04:07.800 --> 01:04:18.159
On the backs of your hands. You may start to

564
01:04:18.760 --> 01:04:26.800
notice what almost feels like a very light breeze, even

565
01:04:26.880 --> 01:04:31.039
though there may not be any type of breeze at

566
01:04:31.119 --> 01:04:44.079
all where you are right now. And as you become

567
01:04:44.760 --> 01:04:59.119
aware of your hands, I'm also aware of how relaxed

568
01:04:59.440 --> 01:05:23.199
my ends our feeling now and when it comes to

569
01:05:24.760 --> 01:05:30.760
potentially drifting off to sleep, which may be the reason

570
01:05:31.119 --> 01:05:47.320
you're listening, I also feel drowsy when I make these recordings.

571
01:05:52.079 --> 01:06:08.440
I also notice my mind drifting. In fact, at times

572
01:06:10.559 --> 01:06:24.679
I've actually fallen asleep without even noticing, and then I

573
01:06:24.840 --> 01:06:36.360
carry on talking. It's only where I listen back to

574
01:06:36.840 --> 01:06:45.840
do the editing, I hear snoring, and I think I

575
01:06:45.920 --> 01:06:57.599
don't remember snoring. I remember talking. Snorings I pick turned up.

576
01:07:01.639 --> 01:07:09.039
That's why I sound like when I snore, and I

577
01:07:09.119 --> 01:07:23.280
get read into whole experience. I don't know how you feel.

578
01:07:29.559 --> 01:07:36.079
How relaxed do you feel in your feet, how relaxed

579
01:07:40.000 --> 01:08:01.039
you feel in your hands. I have noticed more and

580
01:08:01.239 --> 01:08:20.079
more that the more relaxed, deeper level of comfort you feel,

581
01:08:23.800 --> 01:08:39.920
the easier your breathing becomes. It's almost like that additional

582
01:08:43.119 --> 01:09:04.039
muscle relaxation. So this allows you to breath easier without

583
01:09:05.560 --> 01:09:26.239
necessarily focusing on your breath, however, being able to notice

584
01:09:36.920 --> 01:10:06.640
the ease in which you breathe so naturally, you breathe

585
01:10:07.239 --> 01:10:50.840
so very easily and smoothly. Whenever I imagine my breathing improving,

586
01:10:56.600 --> 01:11:09.920
when I've got my eyes closed, I tend to visualize

587
01:11:12.239 --> 01:11:28.800
beautiful field of trees and flowers producing all that life

588
01:11:28.960 --> 01:12:04.520
giving oxygen. It feels nice too, if nothing else, just

589
01:12:05.039 --> 01:12:39.000
taking some time away from everything, enjoying that feeling of

590
01:12:43.000 --> 01:13:29.800
peace serenity with a joyful art. Time seems to just

591
01:13:31.640 --> 01:14:04.880
drip by so very slowly, relaxed, so deep, play peaceful,

592
01:14:14.760 --> 01:14:57.560
completely unattached to any thoughts whatsoever. In this moment, completely free,

593
01:15:23.760 --> 01:15:25.159
you'd like to say that.

594
01:15:32.720 --> 01:15:33.840
Your mind.

595
01:15:41.600 --> 01:16:21.119
Slowed down. Slowed down because nothing really requires your attention.

596
01:16:37.600 --> 01:16:51.880
You can enjoy the physical sensations of allowing the stress

597
01:16:52.279 --> 01:17:04.800
to drip out of your body, dropping outs of every

598
01:17:08.079 --> 01:17:39.560
pot of your body being released from your brain, your

599
01:17:39.760 --> 01:18:42.840
mind slowly but surely, muscles, same, legs, remacs res real

600
01:18:48.079 --> 01:19:29.479
so very deep, so deeply, and the feelings, the pleasant

601
01:19:29.720 --> 01:19:54.279
feelings in your arms and shoulders deepening in each part

602
01:19:54.439 --> 01:20:36.840
of your body further deep said, the feelings in the

603
01:20:37.000 --> 01:21:36.880
back of your neck, the feelings in your wrists, muscles,

604
01:21:38.960 --> 01:22:34.119
in front of your body. He pace deeply. A sense

605
01:22:34.239 --> 01:23:15.479
of pace spreads through a very cool even man. You

606
01:23:18.520 --> 01:24:02.279
focus on your mind, Your mind becomes he's slow, deep,

607
01:24:17.840 --> 01:25:49.000
relax fairy slide, stomach taste for manius, stomach help back, nice,

608
01:25:59.279 --> 01:26:07.640
ritus out, relaxed. You now feel.

609
01:26:16.520 --> 01:26:18.680
In the hole of your back.

610
01:26:43.680 --> 01:26:51.239
In a spy betwing your brain all the way down

611
01:26:52.640 --> 01:27:02.479
the middle of your back, sending and receiving millions of

612
01:27:02.800 --> 01:27:34.439
messages every day. Dea comfort increase, deeply relaxed.

613
01:28:04.039 --> 01:28:31.159
N legs.

614
01:28:34.640 --> 01:28:44.560
Spreading these signals down in spinal cord, in the every

615
01:28:44.880 --> 01:29:03.560
parts of your body, your sins and your calf miss

616
01:29:31.119 --> 01:30:05.720
outbursts fields of peace and tranquility spreading through body, tips

617
01:30:05.760 --> 01:30:22.279
of your toes, to your eyes, your fingers. Wait till

618
01:30:22.319 --> 01:31:23.159
you look back. I'm letting go, read, letting place to

619
01:31:23.239 --> 01:31:31.640
drift in mind.

620
01:31:36.199 --> 01:31:53.199
Just won't be in away, happy to let go, let

621
01:31:53.920 --> 01:32:02.760
God completely like God.

622
01:32:28.199 --> 01:33:00.039
So drink buddy, enjoying the same.

623
01:33:00.199 --> 01:35:29.279
Si me joy, space, this space, pace.

624
01:35:32.479 --> 01:38:00.760
And safety, sur ery. Letting go may be reconstrust focus pla,

625
01:38:01.560 --> 01:38:36.239
save your body, just to notice avoid into your eyes

626
01:39:09.199 --> 01:41:11.760
actual so louse notice a sense of complete freedom, absolute freedom, pace, energy,

627
01:41:44.720 --> 01:41:47.079
paste to breeze.

628
01:41:50.399 --> 01:42:56.640
So much ease, wish.

629
01:43:00.640 --> 01:44:01.920
Made not of not test your mind, drifting, relieve are

630
01:44:02.399 --> 01:44:26.920
deeply in the direct shf dito blissful pace, blissful pace,

631
01:44:55.560 --> 01:47:11.560
direst two pays shirt let you go my mind booking

632
01:48:05.399 --> 01:48:32.479
body films almost visible, very fast, paceful.

633
01:48:46.039 --> 01:49:10.119
Pace like.

634
01:49:27.560 --> 01:49:51.520
So, and you could start to notice that you are

635
01:49:51.800 --> 01:50:02.680
feeling more relaxed, even though if not p sly focused

636
01:50:03.119 --> 01:50:11.239
your mind upon that sense of physical comfort that is

637
01:50:11.479 --> 01:50:20.720
growing within you throughout your body, and your mind starts

638
01:50:20.800 --> 01:50:30.359
to slow down, and that could be almost in recognition

639
01:50:30.960 --> 01:50:45.359
of I guess my speech not being particularly fast. Things

640
01:50:46.159 --> 01:50:58.960
generally feel calmer. Just by listening to my voice, you

641
01:50:59.159 --> 01:51:06.279
give yourself an opportunity to take a break from the day,

642
01:51:08.439 --> 01:51:16.119
take a break from your life, as it is, to

643
01:51:16.239 --> 01:51:23.960
give yourself a rest, giving yourself permission to take some

644
01:51:24.279 --> 01:51:31.239
time off and to allow your body to relax and

645
01:51:31.760 --> 01:51:42.319
allow your mind to slow down, which in turn releases

646
01:51:42.640 --> 01:51:47.319
the tension any stresses that you had in your body.

647
01:51:53.319 --> 01:51:57.199
It's almost as if the parts of your body just

648
01:51:57.479 --> 01:52:09.159
open up, allowing the negativity out and at the same

649
01:52:09.319 --> 01:52:20.600
time replacing that negativity with positive healing energy which then

650
01:52:20.800 --> 01:52:29.920
fills your body up and your mind to also starts

651
01:52:30.079 --> 01:52:45.199
to appreciate those feelings of increasing confidence and an almost

652
01:52:45.880 --> 01:53:02.520
uplifting feeling, positive healing energy that spreads through your body

653
01:53:03.600 --> 01:53:13.680
like a wave of comfort. And all this comes from

654
01:53:13.960 --> 01:53:25.520
just allowing yourself a few minutes, maybe half an hour,

655
01:53:26.039 --> 01:53:31.039
however long you want it to be, just rest.

656
01:53:36.159 --> 01:53:37.079
And allow.

657
01:53:39.319 --> 01:53:49.319
Your mind and your body to almost preset itself to

658
01:53:50.000 --> 01:54:05.600
the settings of comfort and relaxation, calmness which allows more

659
01:54:05.760 --> 01:54:19.119
room for feelings of pleasure and happiness to move around

660
01:54:19.439 --> 01:54:27.640
your body and into your mind. Must as if your

661
01:54:27.800 --> 01:54:38.319
mind and your body are sinking together, most mirroring each

662
01:54:38.560 --> 01:54:51.880
other with that growing positivity and calmness, And it feels nice,

663
01:54:54.520 --> 01:55:00.399
really does feel nice to know that you are the

664
01:55:00.560 --> 01:55:13.840
one that has allowed yourself to feel more comfort and

665
01:55:14.079 --> 01:55:27.920
to experience more of this deep relaxation spreading throughout your body.

666
01:55:34.920 --> 01:55:40.239
And as I focus on each part of your body,

667
01:55:42.640 --> 01:55:54.680
you can notice that that part becomes even more relaxed

668
01:55:56.720 --> 01:56:05.520
just by focusing on it. It becomes even more calm

669
01:56:05.800 --> 01:56:16.479
and comfortable, just by focusing. And as I moved down

670
01:56:16.760 --> 01:56:24.199
your body starting and your head, the parts that you

671
01:56:24.279 --> 01:56:31.439
have already focused on or can continue to relax deeply

672
01:56:34.359 --> 01:56:40.439
those parts that have not yet focused on, or just

673
01:56:40.600 --> 01:56:52.880
automatically release any remain intention in anticipation of even more

674
01:56:53.600 --> 01:56:56.479
comfort about to come.

675
01:57:01.760 --> 01:57:01.960
Now.

676
01:57:04.520 --> 01:57:11.000
And the start by focusing on your forehead, just being

677
01:57:11.119 --> 01:57:22.319
aware the feelings of your forehead. Any background sounds like

678
01:57:22.560 --> 01:57:27.640
mister Herbert the pigeon can just allow you to feel

679
01:57:27.800 --> 01:57:37.760
you're more relaxed. Just means you in the moment, this

680
01:57:37.920 --> 01:57:43.079
isn't this isn't a sterile environment. This is the world.

681
01:57:46.520 --> 01:57:52.560
I live in the countryside, so there's lots of nature

682
01:57:53.079 --> 01:58:04.680
sounds around. Focus on your forehead, just notice how it

683
01:58:05.000 --> 01:58:14.880
becomes even more relaxed as you focus only on my

684
01:58:15.159 --> 01:58:24.680
voice and that part of your body. Moving down to

685
01:58:24.840 --> 01:58:37.760
your eyes, focusing on your eyes, noticing how your eyelids

686
01:58:38.000 --> 01:58:45.039
feel so heavy yet so light at the same time,

687
01:58:48.399 --> 01:58:59.079
and all the muscles around your eyes relaxing completely. Moving

688
01:58:59.199 --> 01:59:06.359
your focus down to your mouth, the lips, your tongue,

689
01:59:07.600 --> 01:59:19.399
your teeth, your comes, the whole of your mouth relaxing, calm,

690
01:59:21.199 --> 01:59:33.840
blase les you focus now on your jawl just a

691
01:59:33.960 --> 01:59:39.119
part of your jaw near your mouth, your chin, all

692
01:59:39.199 --> 01:59:43.680
the way up the size of your face to your ears,

693
01:59:45.920 --> 02:00:11.399
the hole of your jaw leading all relaxed, let me calm, focusing.

694
02:00:14.159 --> 02:00:14.960
On your neck.

695
02:00:17.600 --> 02:00:20.199
The front of your neck and your throat.

696
02:00:22.279 --> 02:00:23.079
Lacks in.

697
02:00:24.960 --> 02:00:35.680
Lease and calm. The sides of your neck, right and

698
02:00:35.880 --> 02:00:55.319
left side of your leg legs stands and calm. Now

699
02:00:55.600 --> 02:01:02.359
the back of your leck. Focusing on the back of

700
02:01:02.479 --> 02:01:12.680
your neck, letting go with any tension that may not

701
02:01:12.840 --> 02:01:25.439
be there before, and enjoying that sense of increasing comfort

702
02:01:26.239 --> 02:01:33.319
and release I think you can experience in the back

703
02:01:33.399 --> 02:01:46.399
of your neck, moving down your back, moving either side

704
02:01:46.479 --> 02:01:50.520
of your spine right from the top of your back

705
02:01:52.479 --> 02:01:56.119
all the way down to the bottom of your back

706
02:02:02.159 --> 02:02:13.560
down it's your lower back. As you move up and

707
02:02:13.760 --> 02:02:22.800
down your spine, you can feel the muscles even side

708
02:02:22.840 --> 02:02:37.520
of your spine relaxing even more. And as those muscles relax,

709
02:02:39.720 --> 02:02:47.560
that sense of comfort starts to spread outwards from your

710
02:02:47.720 --> 02:02:57.239
spine into both sides of your back, the top of

711
02:02:57.319 --> 02:03:04.439
your back, the middle wind you're back, and as she's

712
02:03:04.600 --> 02:03:14.439
scared gently and slowly up and down your back, the

713
02:03:14.600 --> 02:03:19.760
muscles at the top of your back relax and become

714
02:03:19.840 --> 02:03:27.000
a looser. The muscles in the middle of your back

715
02:03:28.520 --> 02:03:35.960
also seemed to just almost define from each other, separating

716
02:03:36.199 --> 02:03:52.000
and almost melting in your lower back seems to be

717
02:03:52.079 --> 02:04:06.399
an extra special feeling of comfort. The spreads into your hips,

718
02:04:08.720 --> 02:04:16.560
s down your lower back, into your hips, into the

719
02:04:16.760 --> 02:04:25.960
area where your cosix are, and into your buttocks. These

720
02:04:26.079 --> 02:04:35.760
muscles don't spread. Bring your lower back into your hip area.

721
02:04:38.880 --> 02:04:55.319
Start to mountain, start to reading, let go and you

722
02:04:55.640 --> 02:05:02.319
know where about to focus on your shoulders. Spin back

723
02:05:02.800 --> 02:05:15.079
your spy, continue to like go, continue to relax.

724
02:05:17.960 --> 02:05:21.520
So coldly.

725
02:05:26.279 --> 02:05:31.800
As you focus on your shoulders, you may notice they're

726
02:05:32.039 --> 02:06:08.239
already feeling really this, They're already come. I feel those muscles.

727
02:06:11.000 --> 02:06:23.000
Then move from your neck into your shoulders. Feels so

728
02:06:23.399 --> 02:06:33.359
soft and gentle, so sooner.

729
02:06:39.239 --> 02:06:39.960
And calm.

730
02:06:51.680 --> 02:07:05.439
To feeding your shoulders. Since to spread deep into your shoulders,

731
02:07:07.479 --> 02:07:16.680
a sense of relaxation, but just traveling deeply into your muscles,

732
02:07:20.520 --> 02:07:33.359
also relaxing the bness and moving all the way to

733
02:07:33.640 --> 02:07:42.560
underneath your arms, relaxing the whole area between the tops

734
02:07:42.600 --> 02:07:56.840
of your shoulders and underneath your arms. He Then, if

735
02:07:56.920 --> 02:08:09.760
you say real next and comfortable in your shoulders always

736
02:08:09.960 --> 02:08:32.159
says that deep healing message into your arms, you may

737
02:08:32.439 --> 02:08:39.600
feel almost as if your arms, and even that because

738
02:08:39.760 --> 02:09:31.600
the sun relaxed so deeply, relaxed, so shy, that fings

739
02:09:31.880 --> 02:09:42.279
spread in way down your arms to our words.

740
02:09:46.159 --> 02:09:47.479
Clearing day.

741
02:09:48.960 --> 02:10:29.000
Always spreads away interists for sadists so heavy yet the

742
02:10:29.399 --> 02:10:44.520
same time sunlight and gentle.

743
02:11:08.760 --> 02:11:09.880
Like said.

744
02:11:12.000 --> 02:12:15.119
Now adds as peace ns a sense of real pace.

745
02:12:26.920 --> 02:12:40.760
It just seems to feel so far media your hands

746
02:12:41.000 --> 02:14:52.760
relax deeply. Else it's I think it chaps at your body.

747
02:15:02.800 --> 02:17:03.760
Sich dames.

748
02:17:07.959 --> 02:19:45.239
As comf songs shames in fa then.

749
02:19:47.040 --> 02:20:45.559
Said say so sc sakis s s peace fall.

750
02:20:48.879 --> 02:20:57.120
S pas.

751
02:21:07.479 --> 02:21:14.280
Same pace for.

752
02:21:18.159 --> 02:21:18.879
S go.

753
02:21:27.600 --> 02:21:48.479
Lent deep relaxation, the sprint chest, the story, let's sake

754
02:21:48.799 --> 02:22:09.879
go everything. So I'm gonna start counting down now from

755
02:22:09.959 --> 02:22:18.600
twenty down to one. You can imagine in a way

756
02:22:18.719 --> 02:22:24.799
it's like just walking down some steps in each step

757
02:22:25.200 --> 02:22:31.360
or twenty steps, and each step represents a level of comfort,

758
02:22:34.840 --> 02:22:50.239
each step represents a deepening of that comfort, and the

759
02:22:50.440 --> 02:22:57.319
furtheres you walk down those steps that deeper legs. Do

760
02:22:57.399 --> 02:22:58.120
you feel.

761
02:23:04.559 --> 02:23:04.600
So?

762
02:23:05.280 --> 02:27:38.399
Starting with number twenty twenty, nineteen, eighteen seventeen sixthhhhhhh three four.

763
02:28:38.760 --> 02:38:17.520
S twohhhh, utilishhh eight shhhhhhh six five, including the.

764
02:38:42.840 --> 02:41:20.719
Usutus us.

765
02:41:45.719 --> 02:44:00.799
Give the lads, did you focus on your lies? You're

766
02:44:00.840 --> 02:44:12.280
gonna count down from ten down to one, focusing just

767
02:44:12.600 --> 02:44:20.479
on your eyes, your eyelids, the muscles around your eyes,

768
02:44:23.600 --> 02:44:32.239
your eye walls themselves, the whole area that makes up

769
02:44:32.360 --> 02:44:49.000
your eye. As we count down from ten down to one,

770
02:44:51.600 --> 02:45:01.440
whilst to focus in on your eyes, you will become

771
02:45:03.440 --> 02:45:15.600
twice is relaxed with each number counting down, that you

772
02:45:15.760 --> 02:45:23.319
may find the way you want to do is just

773
02:45:25.360 --> 02:45:32.479
drift off to sleep. And if that's what you want,

774
02:45:35.559 --> 02:45:48.520
then just allow yourself to do that now focusing on

775
02:45:48.680 --> 02:45:56.600
your eyes and to begin counting down from ten down

776
02:45:56.719 --> 02:47:12.120
to one right nowhhhhhhhhhh nine eight.

777
02:48:05.200 --> 02:52:34.680
Snhhhhhhh three.

778
02:54:19.680 --> 02:55:08.440
Nu one.

779
02:55:14.799 --> 02:55:34.639
So counted down ten to one ten nine eight seven

780
02:55:36.719 --> 02:55:59.319
six five four three two one. And maybe that was

781
02:55:59.360 --> 02:56:03.600
a bit too week in order to relax. Maybe it's

782
02:56:03.879 --> 02:56:10.360
too fast for you to notice the calming of your body,

783
02:56:13.559 --> 02:56:18.040
maybe even a little bit of pressure there, like you

784
02:56:18.200 --> 02:56:20.799
count it down from ten to one. Would you expect

785
02:56:20.920 --> 02:56:25.879
me to do man, expect me to go floppy just

786
02:56:26.000 --> 02:56:35.559
because you're counting down. You can try again, but this

787
02:56:35.799 --> 02:56:42.079
time I'll go this slower. This time that you focus

788
02:56:42.479 --> 02:56:47.079
on the whole of your body before we focus on

789
02:56:47.159 --> 02:56:47.680
your legs.

790
02:56:50.159 --> 02:56:51.319
Just notice.

791
02:56:52.440 --> 02:57:06.799
How your body does start to feel more. Next every

792
02:57:06.959 --> 02:57:49.000
number that I count down ten nine, eight, seven, six, five.

793
02:57:59.159 --> 02:57:59.639
Four.

794
02:58:06.840 --> 02:58:58.319
Three, one, I just notice how how you feel, generally,

795
02:58:58.760 --> 02:59:13.079
how your body feels. It's not necessarily even about counting

796
02:59:13.200 --> 02:59:20.319
down from ten to one. It's that space that you have,

797
02:59:21.639 --> 02:59:45.200
that space between being active physically or mentally, just sitting

798
02:59:45.440 --> 02:59:50.239
or lying down, just being there, not doing anything, not

799
02:59:50.559 --> 02:59:57.079
saying anything, nor theeding to think about anything. So it

800
02:59:57.719 --> 03:00:02.719
opens up a space, a bit of a space, a gap.

801
03:00:08.959 --> 03:00:12.479
And the more I came down from ten to one,

802
03:00:13.639 --> 03:00:21.760
the bigger that gap becomes. So there's that gap of calmness,

803
03:00:23.159 --> 03:00:38.799
of comfort, relaxation. It's a nice feeling, and it moves

804
03:00:40.399 --> 03:00:58.000
those stresses or discomforts physically or emotionally moves away. Allows you.

805
03:01:00.760 --> 03:01:01.280
To just.

806
03:01:04.280 --> 03:01:11.000
Slow down someoney, count a game from ten douts to one,

807
03:01:11.399 --> 03:01:21.639
and notice that gap widening the gap. And as it widens,

808
03:01:21.680 --> 03:01:27.600
it's almost like that the stress and attention falls into

809
03:01:27.719 --> 03:01:45.680
the gap, gives you that distance, that space.

810
03:01:48.079 --> 03:01:53.520
Now ten.

811
03:01:57.879 --> 03:03:57.920
Nine, eight, seven, six, five three, How did your body

812
03:03:58.239 --> 03:04:25.399
feel now? Can you notice that they feeling calm? The

813
03:04:25.840 --> 03:04:56.000
feeling relaxed as were now, focus on your legs, just

814
03:04:56.159 --> 03:05:17.559
your legs. We're just gonna start with focusing on your thighs.

815
03:05:32.360 --> 03:05:36.680
Of course, it's not the most exciting thing to be done,

816
03:05:37.440 --> 03:05:43.799
because I'm sure, like most of your body is not

817
03:05:43.879 --> 03:05:56.079
a lot going on right now. Just focusing on the

818
03:05:56.200 --> 03:06:02.280
whole of your thighs, the tops of your thighs, the

819
03:06:02.600 --> 03:06:09.200
sides of your fires the bottoms of your thighs, your

820
03:06:09.319 --> 03:06:14.639
outer thighs, and your inner thighs. Basically the whole of

821
03:06:14.719 --> 03:06:22.520
your thigh that leads into your hip and it goes

822
03:06:23.559 --> 03:06:24.559
down to your.

823
03:06:26.520 --> 03:06:26.760
Knee.

824
03:06:26.920 --> 03:06:38.639
Went and this is a big area. It's a very

825
03:06:38.840 --> 03:06:45.319
heavy area. It's very strong, but with the strongest muscles

826
03:06:45.399 --> 03:06:58.280
in your body or in your thighs. But I don't

827
03:06:58.360 --> 03:07:12.840
think we perhaps give enough attention to our thighs. Perhaps

828
03:07:13.040 --> 03:07:23.079
we don't and acknowledge how important our thighs are to

829
03:07:23.239 --> 03:07:43.879
our lives, how much they actually do for us all

830
03:07:43.959 --> 03:07:53.719
through our lives. And it mayhap may seem to sound

831
03:07:53.840 --> 03:07:59.440
really weird, but I think that all of our body parts,

832
03:08:02.360 --> 03:08:10.680
especially an thighs, needs some TLC, a bit of love shown,

833
03:08:11.639 --> 03:08:29.879
a bit of acknowledgement. Thank you, gratitude for what an

834
03:08:30.000 --> 03:08:39.319
thighs do for us. And I know this may sound

835
03:08:39.639 --> 03:08:45.840
is strange. Maybe you think, why am I sure? How

836
03:08:45.840 --> 03:08:48.639
I should be out in the garden hugging a tree

837
03:08:48.840 --> 03:08:57.040
or something. It's hard to set my carophone up on

838
03:08:57.120 --> 03:09:00.399
a tree. That's why I'm doing this indoors. Was I

839
03:09:00.440 --> 03:09:03.959
wouldn't be outside work in a dream, I can't see

840
03:09:03.959 --> 03:09:12.799
the television for the dream we moved down to your

841
03:09:12.879 --> 03:09:22.680
knees gain such an important part, and I think we

842
03:09:22.799 --> 03:09:30.959
don't necessarily. I'll speak for myself. I don't necessarily appreciate

843
03:09:32.799 --> 03:09:37.680
all that one needs to do for me until I

844
03:09:37.840 --> 03:09:41.360
have a problem with my need. Occasionally, if I ever,

845
03:09:42.959 --> 03:09:46.239
maybe i'll besh it it's aching.

846
03:09:46.120 --> 03:09:46.920
For some reason.

847
03:09:48.639 --> 03:09:54.840
It's then that I realize how much it does. You know,

848
03:09:54.920 --> 03:10:00.879
the benefit of being able to use my legs without

849
03:10:02.639 --> 03:10:09.879
any kind of physical discomfort is a beautiful thing that's

850
03:10:10.120 --> 03:10:18.520
possibly not appreciated. Tool it's temporarily removed. You know that's comfort.

851
03:10:22.600 --> 03:10:27.239
But as you focus on your knees, regardless of how

852
03:10:27.280 --> 03:10:34.799
your knees feel, you can have that sense of gratitude

853
03:10:36.319 --> 03:10:38.920
and love to your needs or all that they do

854
03:10:39.120 --> 03:10:52.879
for you. You can still have that attention on your thighs,

855
03:10:53.600 --> 03:10:59.799
or maybe notice how your thighs feel, Maybe notice that

856
03:11:00.280 --> 03:11:18.959
they are relaxing more deeply as you focus now on

857
03:11:19.079 --> 03:11:23.639
the bottoms of your legs and your ships. Your calf muscles,

858
03:11:24.120 --> 03:11:32.360
the bones between your knees and your feet incorporate, and course,

859
03:11:32.479 --> 03:11:44.719
your ankles so important. Anyone has had even there, like

860
03:11:44.840 --> 03:11:51.680
the slightest spray of an ankle, knows how how much

861
03:11:51.959 --> 03:12:01.719
we take our ankles for granted. And it's kind of

862
03:12:01.840 --> 03:12:07.200
strange in a way when you think that. You know, logically,

863
03:12:07.520 --> 03:12:10.600
our wrists are a lot thinner than the rest of

864
03:12:10.680 --> 03:12:15.360
our arms, which is okay, it doesn't you can't see

865
03:12:15.360 --> 03:12:18.879
any problem with that because we're just picking stuff up

866
03:12:20.479 --> 03:12:26.079
by our ankles so much thinner than the rest of

867
03:12:26.120 --> 03:12:37.000
our legs. And from a physics perspective or logical even

868
03:12:37.079 --> 03:12:42.760
it doesn't really make sense that all this weight will

869
03:12:42.879 --> 03:12:50.079
ultimately be resting on your ankles then leading to your feet,

870
03:12:54.639 --> 03:13:03.479
that thin area, thin bone. Yeah, it does so much

871
03:13:03.600 --> 03:13:10.639
great work. Supports us, supports our body for a lifetime,

872
03:13:15.399 --> 03:13:24.920
helps us to balance, It helps you to get around,

873
03:13:25.079 --> 03:13:34.000
to be mobile. And there's the calf muscles. Of course,

874
03:13:39.079 --> 03:13:41.920
when I was younger, I couldn't see the pointing. Calf

875
03:13:42.040 --> 03:13:47.959
muscles didn't seem to do anything. Okay, if I walked

876
03:13:47.959 --> 03:13:53.079
around tiptoes, then my calf muscles get some work. But

877
03:13:53.200 --> 03:13:55.799
of course that's not true. The calf muscles are being

878
03:13:55.959 --> 03:14:09.040
used whenever we use our legs and your shins there

879
03:14:09.159 --> 03:14:20.079
to protect You'll love legs shaped in a way almost

880
03:14:20.120 --> 03:14:31.920
as a protector for the bone, leading of course to

881
03:14:32.040 --> 03:14:42.559
your ankles and your feet. We're not going to focus

882
03:14:42.639 --> 03:14:44.879
on your feet. We're just going to focus on the legs.

883
03:14:46.840 --> 03:14:51.440
And I realize, and now that I've mentioned your feet,

884
03:14:51.559 --> 03:14:56.159
you'll probably focus on them anyway, So maybe I should

885
03:14:56.280 --> 03:15:02.239
focus on your feet a little bit. You can have

886
03:15:02.399 --> 03:15:07.600
them in your awareness the same as you have your

887
03:15:07.719 --> 03:15:11.959
thighs in your awareness. Even though we haven't been focusing

888
03:15:12.680 --> 03:15:19.079
on your thighs a few minutes, we're focusing on your ankles.

889
03:15:24.760 --> 03:15:39.959
There's still that sensation of comfort in your thighs, and

890
03:15:40.079 --> 03:15:49.520
there's that movement of energy because the thighs hold lots

891
03:15:49.559 --> 03:15:55.079
of different sensations. Of course, there's the muscles, the big

892
03:15:55.440 --> 03:16:07.520
strong muscles that we have in our thighs, but the

893
03:16:07.719 --> 03:16:13.680
skin on the outside of the thighs, as in the

894
03:16:13.840 --> 03:16:19.399
outside of all of our body can be very sensitive,

895
03:16:23.319 --> 03:16:37.000
sensitive to attach, sensitive to temperature, and inside your thighs

896
03:16:39.520 --> 03:16:44.120
the bones, there's the muscle, there is the blood, vessels,

897
03:16:44.239 --> 03:16:50.040
the arch trees, to all this stuff inside your thighs.

898
03:16:54.479 --> 03:16:57.840
I guess sometimes it'd be nice if you could actually

899
03:16:57.879 --> 03:17:05.479
put your fingers inside your thighs and message, so you

900
03:17:05.520 --> 03:17:09.239
can message on the outside, of course, but be able

901
03:17:09.239 --> 03:17:12.479
to get deep into the muscles, and to be able

902
03:17:12.479 --> 03:17:18.000
to just message inside your thighs. Message in the bones

903
03:17:18.959 --> 03:17:31.639
of your leg massage the veins, just generally healing thighs.

904
03:17:35.760 --> 03:17:42.399
You can move down message inside your knees, just a

905
03:17:42.520 --> 03:17:49.200
message in those bones, but with healing fingertips, spreading the

906
03:17:49.600 --> 03:18:00.799
healing energy deep into the choice new knees. Of course,

907
03:18:00.879 --> 03:18:07.280
it's the back you need. The inside crease real need

908
03:18:07.959 --> 03:18:14.760
is it's a very sensitive area. Very it feels very

909
03:18:14.920 --> 03:18:19.840
nice when it's stroken. That might be because it's an

910
03:18:19.879 --> 03:18:25.159
area that's not really touched very often. It's almost like

911
03:18:25.239 --> 03:18:34.239
a hidden part a crease your legs. It's almost like

912
03:18:34.319 --> 03:18:39.079
a part that has a sensitivity, which is a little

913
03:18:39.079 --> 03:18:57.120
bit different. Of course, it's protected by your legs, so

914
03:18:57.239 --> 03:19:02.440
you can legend put in your thinker to increase your

915
03:19:02.559 --> 03:19:12.200
legs and folding between your legs. You can just message

916
03:19:12.280 --> 03:19:19.479
with your fingertips, imgr fingertips going inside massage in the

917
03:19:20.239 --> 03:19:29.479
muscle tis shirt. You can cause fielder the bones of

918
03:19:29.600 --> 03:19:41.440
your knees heading through your fingertips, and then as you

919
03:19:41.600 --> 03:19:47.360
go down to your calf muscles. And that's the part

920
03:19:47.399 --> 03:19:51.479
I'd like to be able to really put my fingertips

921
03:19:51.520 --> 03:20:01.079
steep inside my calf muscles, massage in every single tissue

922
03:20:01.239 --> 03:20:12.360
of the muscle, healing every part. And they're doing the

923
03:20:12.520 --> 03:20:22.799
same for my shoes. Message generally stroking the bones, generally

924
03:20:23.040 --> 03:20:28.600
stroking them, healing in a loving way because they deserve

925
03:20:28.719 --> 03:20:34.559
to be treated. There's the precious bones that they are.

926
03:20:36.159 --> 03:20:39.399
Their legs are so precious as in all the other

927
03:20:39.559 --> 03:20:45.000
parts of our body, the more precious than any chub

928
03:20:47.600 --> 03:21:03.600
on the planet. When you start to think about your

929
03:21:03.719 --> 03:21:15.040
legs in its way, it can change your perspective. It

930
03:21:15.200 --> 03:21:22.920
might sound it silly to start with the idea of

931
03:21:23.159 --> 03:21:31.239
having love for your legs, showing appreciation for your thighs,

932
03:21:34.040 --> 03:21:38.399
wanting to be able to put your hands in your thighs,

933
03:21:40.639 --> 03:21:47.000
massage the muscles and the bones, and to get your

934
03:21:47.120 --> 03:21:57.719
fingers deep in there releasing atension. Just to show how

935
03:21:57.840 --> 03:22:05.600
much you care about your legs. What do you care for?

936
03:22:06.719 --> 03:22:14.719
What your legs do for you regularly, your knees, your calms,

937
03:22:16.000 --> 03:22:28.239
your ankles, the strength of your ankles considering how thin

938
03:22:28.440 --> 03:22:31.959
they are compared to the rest of your legs, especially

939
03:22:32.079 --> 03:22:46.719
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

940
03:22:48.040 --> 03:22:57.680
Your ankles are truly a gift because of what they

941
03:22:57.879 --> 03:23:09.559
do for you, supporting all that weight, regardless of how

942
03:23:09.719 --> 03:23:13.760
what weight you are, even if you only ate stony,

943
03:23:16.040 --> 03:23:19.079
still would have a lot of weight for these little ankles.

944
03:23:22.760 --> 03:23:30.559
How is a lot heavier than mainstone double DoD in

945
03:23:30.719 --> 03:23:39.680
my ecurse. Support my body all the time, whether they

946
03:23:39.799 --> 03:23:43.000
do give off a sigh of relief or to sit down,

947
03:23:45.280 --> 03:23:55.639
that's my old licks. Do my feet feels, go my

948
03:23:55.840 --> 03:24:26.399
toes clap. Your legs really are amazing. And I know

949
03:24:26.879 --> 03:24:33.239
they're talking about talking about your legs is probably possibly

950
03:24:33.440 --> 03:24:39.559
among the most most boring finger had anyone say. Possibly

951
03:24:42.479 --> 03:24:46.520
don't boring or not everything I said. It is true.

952
03:24:49.000 --> 03:25:03.879
Your legs are amazing. M Your lex deserve not just respect,

953
03:25:09.719 --> 03:25:22.000
they deserve to relax deeply. They deserve to take some

954
03:25:22.239 --> 03:25:28.239
time out of the day to just let go completely.

955
03:25:46.159 --> 03:26:04.239
Your les really can relax because the legs are so

956
03:26:05.319 --> 03:26:11.520
such a most very important part of your body. When

957
03:26:11.559 --> 03:26:16.719
your relation negs, the rest of your body also naturally

958
03:26:17.680 --> 03:26:34.600
follows in that journey of comfort. Like I'm feeling my hips,

959
03:26:36.000 --> 03:26:43.120
my hips feel really nice, and also my lie back

960
03:26:43.200 --> 03:26:49.799
as well. My lie back really feels it feels stretched,

961
03:26:50.920 --> 03:26:53.959
even though I'm just sitting in a chair and there's

962
03:26:54.079 --> 03:26:59.280
no stretching as far as I'm aware that I'm doing.

963
03:27:00.360 --> 03:27:02.959
It's almost as if the muscles are just relaxed so

964
03:27:03.239 --> 03:27:09.120
much that there is a natural stretch. As the tension

965
03:27:10.000 --> 03:27:31.280
has reduced a lot. And I'm now going to count

966
03:27:31.360 --> 03:27:41.120
down from ten down to one, you can continue to

967
03:27:41.319 --> 03:28:12.239
feel wonderfully relaxed. Ten nine, eight, seven, six, five, four,

968
03:28:15.600 --> 03:28:40.399
three two one relax because I'm just going to count

969
03:28:40.479 --> 03:28:45.520
down from five down to one. And as a countdown,

970
03:28:46.799 --> 03:28:51.559
if you just focus on the numbers, just the numbers

971
03:28:53.239 --> 03:29:02.200
counting down, and notice how you feel in this moment

972
03:29:04.000 --> 03:29:08.360
as you hear the numbers counting down, knowing that those

973
03:29:08.520 --> 03:29:21.559
numbers counting down represent you feeling calmer, not just in

974
03:29:21.680 --> 03:29:30.200
your body, but also relaxing your mind. Just notice how

975
03:29:30.280 --> 03:29:36.120
you feel. There's nothing to do, there's nothing to say,

976
03:29:36.799 --> 03:29:53.840
there's nothing to think about. Starting with number five four

977
03:30:03.360 --> 03:30:39.319
three two one. As you notice the gradual letting go

978
03:30:41.719 --> 03:30:48.639
of the tension in your body, you may also begin

979
03:30:48.920 --> 03:30:54.920
to notice and be aware of how your mind is

980
03:30:56.000 --> 03:31:03.840
starting to slow down. This is just a natural thing

981
03:31:04.319 --> 03:31:12.280
that happens. It's not really a special procedure. It's just natural.

982
03:31:12.399 --> 03:31:18.760
Because it's your body relaxes, your mind also starts to relax,

983
03:31:20.399 --> 03:31:24.040
and the more your mind relaxes, the more your body relaxes.

984
03:31:24.159 --> 03:31:34.680
It's just a continuous circle of relaxation. And there's that

985
03:31:35.920 --> 03:31:43.959
calmness that comes from relative quietness. You know, even if

986
03:31:44.000 --> 03:31:50.799
this background sounds maybe your side or mind, it's still

987
03:31:51.319 --> 03:31:56.559
going to be quite calm. You know, you haven't got

988
03:31:56.639 --> 03:32:01.799
the television on, there's no music in the background, unless

989
03:32:01.799 --> 03:32:09.239
you're listening to the recorded with music. Of course, you're

990
03:32:09.399 --> 03:32:11.520
very likely not going to be sitting in a room

991
03:32:11.600 --> 03:32:16.159
with other people. Of course you might be, but generally

992
03:32:16.280 --> 03:32:19.440
it's more ideal if you can do this on your own,

993
03:32:21.159 --> 03:32:31.239
so no distractions, and when you stop thinking about stuff,

994
03:32:37.799 --> 03:32:48.079
relaxation automatically arises a sense of comfort starts to grow

995
03:32:52.600 --> 03:32:59.239
and without trying to build it up into something fantastical,

996
03:33:03.079 --> 03:33:13.799
something magical, this is just a natural process, something that's easy.

997
03:33:15.799 --> 03:33:16.479
To accomplish.

998
03:33:19.280 --> 03:33:23.639
In fact, it's almost you know, the sense of relaxing

999
03:33:24.479 --> 03:33:30.239
completely happens really when you put no effort into it.

1000
03:33:31.280 --> 03:33:36.959
It's not something that you can really force. It's something

1001
03:33:37.079 --> 03:33:47.840
that happens naturally. And part of the process of this

1002
03:33:48.120 --> 03:33:59.959
recording and others is simply two allow you to take

1003
03:34:00.159 --> 03:34:04.079
advantage of this space.

1004
03:34:06.319 --> 03:34:10.600
This time, to just.

1005
03:34:14.719 --> 03:34:22.280
Let go, to just be here, to be in tune

1006
03:34:26.000 --> 03:34:38.079
with how you feel, yet with the intention of wanting

1007
03:34:38.360 --> 03:34:50.440
to relax deeply that maybe even to fall asleep, depending

1008
03:34:50.680 --> 03:34:56.920
on what it is that you wish for yourself in

1009
03:34:57.040 --> 03:35:13.200
this moment. As we know, relaxing is the majority of

1010
03:35:13.319 --> 03:35:17.239
the process of fallen asleep. The actual fall in the

1011
03:35:17.319 --> 03:35:23.959
sleep part is the tiny bit at the end. The

1012
03:35:24.079 --> 03:35:38.600
deeper relaxed you become, the easier you find yourself drifting.

1013
03:35:48.200 --> 03:35:54.520
You can also if you choose to stay focused on

1014
03:35:54.760 --> 03:36:23.000
my voice and really enjure the process corradually relaxing each

1015
03:36:23.520 --> 03:36:50.639
muscle in your body effortlessly and just observing the sensation.

1016
03:36:55.360 --> 03:36:56.280
Of letting go.

1017
03:37:02.719 --> 03:37:13.520
Completely this time, when a count from six down to one,

1018
03:37:18.680 --> 03:37:29.159
you can notice your mind calming down with each number

1019
03:37:30.879 --> 03:37:42.760
that you hear me saying naturally, feeling calm and slow,

1020
03:37:47.159 --> 03:40:48.040
be peaceful, sex fiveh being aware how you might slow

1021
03:40:50.319 --> 03:41:16.920
right down, sinking deeply into relaxation as you focus on

1022
03:41:17.040 --> 03:41:26.559
your mind and may notice that there are some thoughts

1023
03:41:27.280 --> 03:41:36.120
still there, maybe some stubborn thoughts that for some reason

1024
03:41:39.239 --> 03:41:54.840
perhaps need your attention. Something you can do is send

1025
03:41:55.079 --> 03:42:08.840
love to those thoughts. Wrinkle those thoughts with love, my

1026
03:42:09.000 --> 03:42:14.959
little petals for my flower. Just sprinkle over them petals,

1027
03:42:15.040 --> 03:42:22.239
feel with love towards those thoughts, to let those thoughts

1028
03:42:22.479 --> 03:42:29.280
move them. You're not abandon the number, You just need them.

1029
03:42:30.520 --> 03:42:42.440
You require them to just calm down, slow down, quiet down.

1030
03:42:46.120 --> 03:42:46.520
For now.

1031
03:42:54.399 --> 03:42:59.440
So as you focus on those remaining thoughts as we

1032
03:42:59.600 --> 03:43:05.680
count this time from seven down to one of each number,

1033
03:43:08.680 --> 03:43:21.239
just imagine sprinkling those flower petals of love, kindness, gratitude

1034
03:43:24.440 --> 03:43:33.799
over those thoughts, which will allow them to just not

1035
03:43:34.079 --> 03:43:49.520
away relax deeply. With every number, those thoughts will become

1036
03:43:49.760 --> 03:44:57.520
more and more relaxed. Starting if not the seven, six, five, four,

1037
03:46:32.120 --> 03:46:32.680
I let.

1038
03:46:32.760 --> 03:46:33.319
You now.

1039
03:46:37.440 --> 03:46:58.719
Notice how relaxed your feeling in your body. We got

1040
03:46:58.799 --> 03:47:12.440
to focus on your hands, because then nor relax your

1041
03:47:12.639 --> 03:47:37.360
hands on relax your body and mind on you focus

1042
03:47:37.680 --> 03:47:47.959
on your hands and your fingers. There's nothing needed to

1043
03:47:48.040 --> 03:47:53.719
be done. There's no clutching the fists or dance and

1044
03:47:53.879 --> 03:48:05.440
the fingers or anything like that. It's just noticing and

1045
03:48:05.760 --> 03:48:36.520
focusing on your hands, noticing, merely feel because the ball relaxs.

1046
03:48:36.959 --> 03:48:44.840
Do your hands feel the calm mind feels.

1047
03:48:46.719 --> 03:48:47.639
The wall.

1048
03:48:50.239 --> 03:49:14.799
Confidence, feel thround your body. JE may have already I tst.

1049
03:49:18.159 --> 03:49:19.360
My hell.

1050
03:49:23.479 --> 03:49:54.840
Mind is starting drest Frick said, just on your hands

1051
03:49:56.040 --> 03:50:14.000
and fingers, allowing them she experience a real deepening of

1052
03:50:14.239 --> 03:50:35.280
e relaxation in your heads and fingers more relaxed. With

1053
03:50:35.479 --> 03:50:56.239
each number. For eight, number one, we can almost feel

1054
03:50:56.719 --> 03:51:07.399
that healing energy spread it into your hands and fingers,

1055
03:51:10.760 --> 03:51:36.159
becoming relaxing within each number. Your going down eight down

1056
03:51:36.920 --> 03:52:43.559
to one, drifting drifted again. Started with number eighth seven

1057
03:54:43.159 --> 03:56:01.600
h just being here now, nothing to think about, nothing

1058
03:56:01.680 --> 03:56:12.520
to do, nothing to say, and everything just feels calm.

1059
03:56:17.479 --> 03:56:25.159
This is your natural state of being. This is how

1060
03:56:25.319 --> 03:56:32.600
you just normally feel when you take away that other

1061
03:56:33.000 --> 03:56:40.360
stuff that we add. I think that stress and way

1062
03:56:40.360 --> 03:56:56.280
we're hear, I think anxiety, tension, ship, thinking about stuff.

1063
03:56:58.719 --> 03:57:14.280
Take that away. Now you left with a real sense

1064
03:57:14.879 --> 03:57:28.239
of peacefulness which comes to your quickly because ultimately it's

1065
03:57:28.520 --> 03:57:42.120
just a feeling of feeling and comfort, almost as if

1066
03:57:42.200 --> 03:57:48.200
you got inside yourself. You found a special place where

1067
03:57:50.639 --> 03:58:03.799
everything is peaceful. Place week film relaxed and feel natural

1068
03:58:05.920 --> 03:58:17.600
sense of comfort. Place where you can be you can

1069
03:58:18.360 --> 03:58:29.840
accept yourself when you place where you're trying to please anybodios,

1070
03:58:30.440 --> 03:58:44.840
and place where you can actually just love yourself in

1071
03:58:45.000 --> 03:58:54.239
some ways. More importantly, you can like yourself appreciate you

1072
03:59:03.520 --> 03:59:18.440
a sense of gratitude. See the air around that's also

1073
03:59:18.520 --> 03:59:27.319
a place where you can actually feel the healing energy

1074
03:59:28.399 --> 03:59:41.879
soaking into your body. Heaving energy soaking into your body.

1075
03:59:47.000 --> 03:59:56.399
The healing energy spreads through your veins, traveling to each

1076
03:59:57.879 --> 04:00:09.440
every single pot of your body. You start to realize

1077
04:00:09.680 --> 04:00:16.680
that actually that healing energy, it's not just entered into

1078
04:00:16.760 --> 04:00:27.959
your brain, it's become a part of your brain, and

1079
04:00:28.120 --> 04:00:34.600
the spinal fluid is now mixed with healing energy.

1080
04:00:39.799 --> 04:00:40.360
I just.

1081
04:00:42.440 --> 04:00:48.920
Allowing you to feel so much more relaxed and healthy

1082
04:00:50.440 --> 04:01:01.879
in this moment. But Also, you start to realize that actually,

1083
04:01:04.399 --> 04:01:13.360
what's happening now without a healing, relaxing energy spreading through

1084
04:01:13.520 --> 04:01:26.319
your body is actually changing your life. It's actually changing

1085
04:01:26.440 --> 04:01:31.520
the way you're going to feel, not just now, but

1086
04:01:31.680 --> 04:01:41.920
tomorrow and the next day. There's your health improves, not

1087
04:01:42.200 --> 04:01:49.680
just your physical health, be your mental health. Things that

1088
04:01:50.079 --> 04:01:54.840
used to bother you in the past, for some reason,

1089
04:01:56.040 --> 04:02:04.239
no longer have the effect that they do because something

1090
04:02:04.360 --> 04:02:06.040
has changed.

1091
04:02:07.120 --> 04:02:08.360
Deep within you.

1092
04:02:13.440 --> 04:02:19.840
Maybe things that used to cause you to feel anger

1093
04:02:23.680 --> 04:02:33.799
no longer having that power to control you the way

1094
04:02:33.879 --> 04:02:41.879
they seem to be able to before. As you realize

1095
04:02:42.920 --> 04:02:55.319
that you're the one who decides what affects you, you're

1096
04:02:55.840 --> 04:03:05.719
the one who decides to feel relaxed and calm when

1097
04:03:06.600 --> 04:03:21.559
you choose to enjoy noticing, these natural developments of healing

1098
04:03:24.120 --> 04:03:32.719
continue to grow and improve your life day by day.

1099
04:03:38.600 --> 04:03:46.840
Include of course, your ability to relax so much easier

1100
04:03:51.799 --> 04:04:01.399
and sleeping. It's the most natural thing in the world

1101
04:04:02.840 --> 04:04:11.159
to you, because falling asleep is something that you've done

1102
04:04:14.200 --> 04:04:21.879
so many times in your life, and you know that

1103
04:04:22.120 --> 04:04:29.000
you're born, as we all work, with the ability to

1104
04:04:29.239 --> 04:04:43.639
fall asleep, naturally, born with that ability to just drift

1105
04:04:45.559 --> 04:04:57.360
off into a deep, healing sleep. Even when we're kids,

1106
04:04:59.040 --> 04:05:04.200
sometimes fall asleep and we don't even want to try

1107
04:05:04.319 --> 04:05:09.079
to stay awake. Maybe it's a birthday in the morning,

1108
04:05:09.159 --> 04:05:13.520
when it's Christmas or holiday or something I look forward to,

1109
04:05:14.159 --> 04:05:18.200
I don't want to go to sleep. But the more

1110
04:05:18.799 --> 04:05:23.639
we want to stay awake, the more we just start

1111
04:05:23.760 --> 04:05:32.479
to drift. And the more I finds drifting, you try

1112
04:05:32.520 --> 04:05:38.399
to stock yourself and drifting asleep, the deeper and stronger

1113
04:05:38.440 --> 04:05:49.719
without drifting becomes. Because we're born not just with the

1114
04:05:50.000 --> 04:05:59.360
need to relax deeply, but to naturally fall asleep. But

1115
04:05:59.479 --> 04:06:13.799
it's our birthright, it's part of our DNA, and sometimes

1116
04:06:13.959 --> 04:06:19.319
as we get older in life, perhaps at times we

1117
04:06:19.680 --> 04:06:35.840
have forgotten relaxing completely. It's not only a wonderfully pleasant experience,

1118
04:06:41.600 --> 04:06:58.040
it's also really easy. It's very, very easy.

1119
04:06:59.079 --> 04:06:59.639
To let go.

1120
04:07:01.639 --> 04:07:02.760
Because that's what it is.

1121
04:07:02.959 --> 04:07:03.440
It's just.

1122
04:07:06.959 --> 04:07:18.399
Decided to let go. And when you press the play

1123
04:07:18.479 --> 04:07:28.719
button on my recordings, you have given permission for my

1124
04:07:29.000 --> 04:07:38.159
voice to relation. When you press that play button, you

1125
04:07:38.280 --> 04:07:49.760
have given me permission for my words to effect in

1126
04:07:49.920 --> 04:08:06.639
a positive only a positive way. Opening up your mind

1127
04:08:08.520 --> 04:08:19.120
to useful and healing suggestions.

1128
04:08:23.639 --> 04:08:24.319
They can have.

1129
04:08:28.840 --> 04:08:36.280
Such an amazing effect on how you feel right now,

1130
04:08:41.040 --> 04:08:50.879
as well as those changes that continue long after the

1131
04:08:51.000 --> 04:09:00.920
recording ends. Those changes within you, they can continue to

1132
04:09:01.200 --> 04:09:17.079
flourish and grow, transforming your life in positive, beautiful way,

1133
04:09:20.200 --> 04:09:27.239
allowing you to move forward in your life in the

1134
04:09:27.360 --> 04:09:45.319
direction that you choose for yourself. This feeling, this feeling

1135
04:09:45.639 --> 04:10:00.479
that you can experience a safety, comfort, calmness because this

1136
04:10:00.799 --> 04:10:22.360
feels so nice, such a healthy place to be, and

1137
04:10:22.559 --> 04:10:40.319
that positivity grows within you. Eat every day. Moving forward,

1138
04:10:44.120 --> 04:10:55.120
you've had to find that you're all relaxed physically and

1139
04:10:55.319 --> 04:11:03.959
in your mind is all relaxed. And it's not that

1140
04:11:04.079 --> 04:11:09.600
you're thinking slower, it's just that your mind would be

1141
04:11:09.879 --> 04:11:21.680
less knocked down with unnecessary negativity because from now on,

1142
04:11:22.360 --> 04:11:32.000
your mind rejects negativity. From now on, you're going to

1143
04:11:32.159 --> 04:11:43.600
start noticing when negativity arises and you can just say stop,

1144
04:11:48.639 --> 04:11:58.639
stop and that negativity will turn around and believe you're alone.

1145
04:12:06.639 --> 04:12:25.959
Stop and then negativity would disappear. And did you notice

1146
04:12:26.280 --> 04:12:34.600
that you feel way more vexed than you probably expected.

1147
04:12:40.680 --> 04:12:50.319
You can now congratulate yourself because you're the person that

1148
04:12:50.440 --> 04:12:56.520
has done this. You are the one that has opened

1149
04:12:56.760 --> 04:13:05.239
your mind up to the simple facts. You can feel

1150
04:13:06.159 --> 04:13:15.920
more relaxed in your body and in your mind. You've

1151
04:13:16.079 --> 04:13:21.920
opened your mind up to the birthright of being able

1152
04:13:22.000 --> 04:13:38.879
to just fall asleep easily when you cheers. And that's

1153
04:13:38.920 --> 04:13:39.959
a nice feeling.

1154
04:13:41.600 --> 04:13:42.360
Don't you think.

1155
04:13:44.799 --> 04:13:53.639
It feels nice? Doesn't it? To feel calm? Who that

1156
04:13:54.000 --> 04:13:58.200
hears the energy is spreading through your body, in your

1157
04:13:58.280 --> 04:14:15.719
mind to spend time a special place where negativity can

1158
04:14:15.879 --> 04:14:28.600
no longer enter. Negativity is banned, it's barred, it's not

1159
04:14:28.680 --> 04:14:35.200
allowed entry. It doesn't it doesn't. This doesn't deserve to

1160
04:14:35.319 --> 04:14:43.360
be here. It doesn't belong here. Negativity has no place

1161
04:14:44.399 --> 04:15:00.399
in your life, which makes room for more comfort or

1162
04:15:00.760 --> 04:15:04.680
heaving or relaxation.

1163
04:15:10.000 --> 04:15:10.319
Peace.

1164
04:15:27.239 --> 04:15:53.200
It feels nice, doesn't it? Just echo everything. I'm gonna

1165
04:15:53.280 --> 04:16:00.840
count down now from twenty down to one. You can

1166
04:16:01.159 --> 04:16:12.440
continue to relax, he chees, you can drift to sleep.

1167
04:16:16.079 --> 04:16:27.440
With every number he be saved, you can fill twice

1168
04:16:27.600 --> 04:16:34.600
is relaxed, or if you choose, you can fill twice

1169
04:16:35.200 --> 04:17:40.280
sleeping now twenty ninety, eighteen seventy six, day fifty fourteen,

1170
04:17:49.440 --> 04:18:48.280
thirty two, eleven, two, nine, eight, seven, six.

1171
04:18:56.319 --> 04:18:56.600
Five.

1172
04:19:37.239 --> 04:19:51.200
It's your time to just take a break your time, relax,

1173
04:19:55.440 --> 04:20:07.760
to allow your mind to slow down, to give yourself

1174
04:20:07.920 --> 04:20:26.639
permission to take a break from everything, ensure the only

1175
04:20:26.840 --> 04:20:33.680
person that can make that decision are the only person

1176
04:20:33.840 --> 04:20:49.680
that can actually tell your mind to just relax, To

1177
04:20:50.000 --> 04:21:06.440
just take some time off so that you can focus

1178
04:21:06.559 --> 04:21:11.879
on your body. Getting to touch me how you feel

1179
04:21:13.479 --> 04:21:29.120
physically and in the process of this body scared where

1180
04:21:29.239 --> 04:21:40.079
you focus on different parts of your body, those parts

1181
04:21:40.479 --> 04:21:46.959
that you focus on and observe, even though you're not

1182
04:21:48.239 --> 04:21:58.120
purpose requesting those parts of your body to relax, It's

1183
04:21:58.280 --> 04:22:04.520
kind of expected. You expect when you listen to my

1184
04:22:04.760 --> 04:22:18.000
worst to feel wordest naturally, because when you're listening to me,

1185
04:22:21.120 --> 04:22:22.200
your attention.

1186
04:22:24.040 --> 04:22:25.360
Is focused.

1187
04:22:26.520 --> 04:22:37.719
On my words, and as my words guide you to

1188
04:22:37.879 --> 04:22:50.239
focus on those parts of your body, your focus increases,

1189
04:22:57.360 --> 04:23:21.920
which actually calms you might to mind comes down, relaxes,

1190
04:23:29.399 --> 04:23:58.319
and when calms down, you might relaxes started to focus

1191
04:23:58.760 --> 04:24:10.479
on your body. Can already feel that he has the

1192
04:24:10.760 --> 04:24:29.799
energy spreading through your body, pushing out stress, attention, hearing

1193
04:24:31.840 --> 04:24:40.760
all the parts of your body, including skin, pines, blood,

1194
04:24:42.440 --> 04:24:47.239
all of your audians inside your body, one of the muscles,

1195
04:24:48.680 --> 04:24:56.000
what of the fat of everything. Every hair on your

1196
04:24:56.079 --> 04:25:09.959
body is filled with faith, the energy knowing your brain

1197
04:25:14.600 --> 04:25:33.559
fills with the energy, the feed and the comfort. Relaxation increases,

1198
04:25:40.920 --> 04:25:58.559
deep increases in a way that your mind starts to

1199
04:25:58.760 --> 04:26:14.639
fill perhaps spit to rousing because it's not needed, and

1200
04:26:14.799 --> 04:26:34.280
it may start to drift if that's what's needed. If

1201
04:26:34.319 --> 04:26:41.520
you're listening to this, we need a deep relaxation, that's.

1202
04:26:41.360 --> 04:26:45.600
Where you get. If what you need is.

1203
04:26:47.280 --> 04:26:54.280
To fool a sleep, that easily, that's your wind drifts.

1204
04:26:56.799 --> 04:27:12.079
That's also whatever because by pressing out play button on

1205
04:27:12.200 --> 04:27:19.600
the podcast and listening to me, give permission your body

1206
04:27:19.799 --> 04:27:31.959
and your wind, in fact, give the command to your

1207
04:27:32.079 --> 04:27:43.399
body and your wind to relax deeply want to drift

1208
04:27:43.520 --> 04:27:48.799
off to sleep. If that's what he wants to.

1209
04:27:52.239 --> 04:27:52.440
Need.

1210
04:28:00.079 --> 04:28:05.760
Then as I focus on different parts of your body,

1211
04:28:10.719 --> 04:28:19.520
you may start to just drift, and then you come

1212
04:28:19.639 --> 04:28:25.120
back again. Do you hear me talk again focusing on

1213
04:28:25.280 --> 04:28:37.639
a different part of your body, you may i'd just drifting.

1214
04:28:40.440 --> 04:28:48.000
Be ever realize you're drifting until you're stot drifting to

1215
04:28:48.479 --> 04:28:55.639
let again to my voice focusing what a different parts

1216
04:28:55.680 --> 04:29:07.520
of your body starts to eat because I'm drifting. It's

1217
04:29:07.639 --> 04:29:12.479
basically in the sleep.

1218
04:29:12.639 --> 04:29:23.000
Sound that the more you drift, the long you drift,

1219
04:29:24.639 --> 04:29:25.879
the longer you draft.

1220
04:29:29.000 --> 04:29:40.600
Avenge me, I've drifting continues into sleep, and that's the

1221
04:29:40.840 --> 04:29:53.360
last to awake. When you're in time, when you've experienced

1222
04:29:53.559 --> 04:30:10.239
the I about to sleep, ga a diffetive sleep's extremely pleasant.

1223
04:30:13.360 --> 04:30:40.600
Relax sur deep sleep. I feel sur niceterax my body

1224
04:30:40.719 --> 04:30:54.879
in mind feel that he images spreading through RELAXI curt

1225
04:30:55.040 --> 04:33:49.279
deeply sss starts shoulders as schistus x fads sesspy j

1226
04:33:49.520 --> 04:34:09.439
Moday it's fake again. The parts of everybody, focusing this

1227
04:34:09.639 --> 04:34:20.400
time on your forehead, now on your mouth, your lips,

1228
04:34:22.400 --> 04:34:42.319
you t ahold of your mouth. Focusing on your fingers,

1229
04:34:47.639 --> 04:34:54.720
MAKEE get your fingers a little bitsy focus on each

1230
04:34:55.040 --> 04:35:13.919
one individually, my hands. Focus on your hands now. I

1231
04:35:14.159 --> 04:35:25.159
seemed just not to when your hands stopped left hand

1232
04:35:25.279 --> 04:35:41.119
and asked as if just fixed together, I fac simply lease,

1233
04:35:47.040 --> 04:36:22.400
just not so heavy knees fills says, just see.

1234
04:36:54.119 --> 04:36:54.639
The same.

1235
04:36:56.400 --> 04:39:22.840
Sachs scups six ships as Sachs.

1236
04:39:20.560 --> 04:39:20.959
Famous.

1237
04:40:12.400 --> 04:40:38.759
Not to say, i'scil body with fils, not to say

1238
04:40:45.919 --> 04:41:38.200
your mind fails. Let'sh go, let'sh go, let'sy go. Everything

1239
04:41:46.520 --> 04:42:21.560
let's think go, let's think go, let go everything everything.

1240
04:42:27.840 --> 04:42:31.639
I'm going to start now, and like you're just to

1241
04:42:31.720 --> 04:42:37.319
first of all, just to see yourself lying down on

1242
04:42:37.439 --> 04:42:43.599
the message table, lying on your front. Your head is supported,

1243
04:42:44.000 --> 04:42:52.759
your arms are supported, and you feel comfortable and breathing.

1244
04:42:52.880 --> 04:43:02.360
It's really easy, and you feel you feel confident in

1245
04:43:02.479 --> 04:43:04.680
how you look as well. So there's none of that

1246
04:43:04.840 --> 04:43:11.560
issue of body problems or shyness because I'm a professional

1247
04:43:12.799 --> 04:43:19.159
and this is a therapy session, so none of that

1248
04:43:19.319 --> 04:43:29.159
stuff matters on whatsoever. This is about you. This is

1249
04:43:29.200 --> 04:43:38.040
about how you feel, how you can enjoy that sense

1250
04:43:38.159 --> 04:43:44.200
of comfort and relaxation that comes from letting go and

1251
04:43:44.360 --> 04:43:52.479
allowing my hands and my fingers to relax you by

1252
04:43:52.520 --> 04:44:02.040
a messaging your body. Soone starts off just by placing

1253
04:44:02.159 --> 04:44:08.159
my hands on the back of your head, just gently,

1254
04:44:09.200 --> 04:44:13.560
just so you can feel my hands feel like really

1255
04:44:13.919 --> 04:44:20.279
on you, so you can maybe feel the warmth of

1256
04:44:20.439 --> 04:44:25.959
my hands on the back of your head. With my

1257
04:44:26.119 --> 04:44:29.720
hands the side of your head, not pressing, but just

1258
04:44:30.159 --> 04:44:36.439
holding there very gently, maybe over your ears, and a

1259
04:44:36.520 --> 04:44:40.040
little bit on your face, just so you can feel

1260
04:44:40.959 --> 04:44:45.799
my hands so you can become accustomed.

1261
04:44:46.840 --> 04:44:47.400
To them.

1262
04:44:55.880 --> 04:44:58.040
And now put my hands on the back of your

1263
04:44:58.119 --> 04:45:05.400
head again and gently let them slide down on to

1264
04:45:05.479 --> 04:45:15.319
the back of your neck. You can feel my hands

1265
04:45:22.200 --> 04:45:25.119
generally stroking the back of your neck to start with,

1266
04:45:29.759 --> 04:45:33.520
just so you can get used to the the feeling

1267
04:45:33.680 --> 04:45:41.200
of my hands on your skin, get accustomed to realize

1268
04:45:41.319 --> 04:45:51.959
that you're safe. It's all good, it's all fine, And

1269
04:45:52.040 --> 04:45:56.159
I want to start chimple messaging the muscles in the

1270
04:45:56.240 --> 04:46:12.119
back of your neck with both hands. And this is

1271
04:46:12.159 --> 04:46:18.439
a very trusting situation, really, because our necks is so

1272
04:46:18.759 --> 04:46:24.040
fragile to have someone have their hands around your neck

1273
04:46:24.840 --> 04:46:30.200
in that way and sometimes be problematic for people, which

1274
04:46:30.279 --> 04:46:34.599
is why messages are quite good, because it allows you

1275
04:46:34.720 --> 04:46:48.799
to relax and to get in touch with trust, to

1276
04:46:48.919 --> 04:47:01.479
feel peaceful and calm. There's a message the sides of

1277
04:47:01.560 --> 04:47:09.479
your neck, gently moving from the bottom of your neck.

1278
04:47:11.159 --> 04:47:13.680
It would be sort of near where your shoulders start.

1279
04:47:13.759 --> 04:47:20.799
I guess all the way up to your jaw is

1280
04:47:21.279 --> 04:47:27.000
kind of area on the side of your neck. Of course,

1281
04:47:27.040 --> 04:47:29.560
it's a lot longer than the front of your neck.

1282
04:47:42.560 --> 04:47:49.680
And message in the back of your neck, especially that

1283
04:47:49.880 --> 04:47:58.639
area where perhaps we hold tension, and there's that area's

1284
04:47:58.759 --> 04:48:03.599
message you can actually feel a sense of release in

1285
04:48:03.720 --> 04:48:11.720
the back of your neck. Maybe you can breathe it

1286
04:48:11.840 --> 04:48:17.080
out as well. Not just how it feels, notice how

1287
04:48:17.240 --> 04:48:30.919
you feel. They're moving down to that area between your

1288
04:48:31.000 --> 04:48:38.799
neck and your shoulders, that muscle area, starting to message

1289
04:48:40.959 --> 04:48:45.880
that area on both sides. This would be the area

1290
04:48:46.000 --> 04:48:48.560
that a lot of people would message if they were

1291
04:48:48.639 --> 04:48:53.560
going to give you like a shoulder message. Even that's

1292
04:48:53.959 --> 04:48:57.360
not technically the shoulders, but it's sort of muscles that

1293
04:48:57.560 --> 04:49:03.720
lead to the shoulders from the neck and the game

1294
04:49:03.880 --> 04:49:09.439
that can hold a tension and stress, and when massaged

1295
04:49:10.360 --> 04:49:17.599
sometimes a nice deep message is useful, and you decide

1296
04:49:17.759 --> 04:49:36.119
how deep that message is. Just allow my knuckles just

1297
04:49:36.240 --> 04:49:40.360
to dig in to get to those muscles and to

1298
04:49:40.599 --> 04:49:53.080
reading relaxed all the time, being faun yet gentle within

1299
04:50:05.119 --> 04:50:11.560
and just striking down the area to your actual shoulders,

1300
04:50:13.880 --> 04:50:23.720
moving the muscles of your shoulders, and maybe initially just

1301
04:50:25.279 --> 04:50:28.159
pulling up the shoulders a little bit off the table,

1302
04:50:29.560 --> 04:50:31.479
just to give you a little bit of a stretch,

1303
04:50:33.479 --> 04:50:42.279
very chimney. Then you've got the muscles at the front

1304
04:50:42.360 --> 04:50:54.240
of your shoulders, the side of the bank. Getting this

1305
04:50:54.400 --> 04:50:58.240
is the part that can really take quite a bit

1306
04:50:58.279 --> 04:51:06.439
of pressure, quite a bit of needed if if you

1307
04:51:06.560 --> 04:51:14.759
wish to really release the tension to really get into

1308
04:51:14.840 --> 04:51:22.680
those muscles and play your fingers in there. You feel

1309
04:51:22.880 --> 04:51:30.919
really nice. Sometimes it's just being stroked gently, being massaged

1310
04:51:32.400 --> 04:51:40.479
quite strongly. You can all be beneficial to the real

1311
04:51:40.759 --> 04:51:58.880
solution with the muscles in your shoulders. Now to move

1312
04:51:59.040 --> 04:52:08.360
down your arm with it one arm at a time,

1313
04:52:09.319 --> 04:52:18.680
starting with your right arm, but there is I just

1314
04:52:20.080 --> 04:52:23.240
lift your arm up, just hold it to the side

1315
04:52:23.279 --> 04:52:30.319
of you that way it still be attached, and I

1316
04:52:30.520 --> 04:52:45.439
just message tops of your arms all the way down

1317
04:52:45.720 --> 04:53:03.560
to your fore arms, into your wrists. Gently massage in

1318
04:53:09.439 --> 04:53:15.880
that parts, the softer part, which is the underpart of

1319
04:53:15.959 --> 04:53:21.799
the arm, which leads to the crease in your rowbo

1320
04:53:22.439 --> 04:53:37.840
the inside. It's much more sensitive skin. Sometimes just having

1321
04:53:37.919 --> 04:53:57.279
that stroked feel really nice, pleasurable and relaxing. Now moving

1322
04:53:57.439 --> 04:54:07.680
down to your right hand and just holding your hand

1323
04:54:11.000 --> 04:54:20.759
with both of my hands, just pressing gently on the

1324
04:54:20.840 --> 04:54:32.119
back of your hand, stretching your fingers ever slightly at

1325
04:54:32.159 --> 04:54:46.959
the same time pressing down and massaging each finger, and

1326
04:54:47.119 --> 04:54:57.680
then starting to massage the palms and the hand. Just

1327
04:54:57.919 --> 04:55:08.880
turning the hand gently stretching it gently and actually have

1328
04:55:09.040 --> 04:55:14.400
in your hand held. It can really be an emotional

1329
04:55:14.560 --> 04:55:21.759
experience sometimes even if it is a stranger, someone who

1330
04:55:21.799 --> 04:55:27.360
don't know very well, like a massage person or a therapist.

1331
04:55:27.520 --> 04:55:42.639
Maybe because it's intimate, you can feel nice, you can

1332
04:55:42.720 --> 04:55:53.840
feel safe. As I put that right arm back down

1333
04:55:53.959 --> 04:56:06.479
where it was to do the same with your left arm, thankfully,

1334
04:56:06.599 --> 04:56:16.880
the same massage the muscles and you are way down

1335
04:56:18.119 --> 04:56:30.720
dear rest, striking the inside of your own just being

1336
04:56:30.959 --> 04:56:44.840
gentle or as firm as you require, and then massaging

1337
04:56:45.680 --> 04:57:00.680
your left hand, stretching the fingers gently aside watching the

1338
04:57:00.880 --> 04:57:20.240
paw with your left hand. You feel so so relaxed,

1339
04:57:28.000 --> 04:57:44.919
psycumpletting ill disrest your left.

1340
04:57:44.840 --> 04:57:45.919
Arm back down.

1341
04:57:53.080 --> 04:57:59.520
The start message your back the biggest part if you

1342
04:57:59.639 --> 04:58:10.919
put it, starting at the top, starting again where he

1343
04:58:11.000 --> 04:58:14.759
would have been, the area of the top in between

1344
04:58:14.840 --> 04:58:21.880
your shoulders and your neck. Going back, massage in the

1345
04:58:22.000 --> 04:58:33.959
area again, but this time moving downwards, making it downwards.

1346
04:58:34.080 --> 04:58:41.959
Stroke to a middle of a back, working for me

1347
04:58:42.360 --> 04:58:52.680
outside inwards massage in that you're back, but the outside

1348
04:58:53.040 --> 04:59:03.799
of your back pads were arms will maybe rest against

1349
04:59:10.919 --> 04:59:16.400
almost the path that connects your front to your back.

1350
04:59:26.000 --> 04:59:34.200
Just massaging down firmly but gently, as firm as you

1351
04:59:34.479 --> 04:59:42.159
want would have been down and move across a little bed,

1352
04:59:42.279 --> 04:59:47.880
moving all the way down again, be very gentle you

1353
04:59:48.319 --> 04:59:59.080
firm as you cheers. Eventually even get to the spine.

1354
05:00:00.439 --> 05:00:04.159
We can message the muscles and either side of your

1355
05:00:04.240 --> 05:00:08.119
spine from the top of your neck or the way

1356
05:00:08.319 --> 05:00:19.360
down to your lower back. You can do that a

1357
05:00:19.479 --> 05:00:29.360
few times. Sometimes people would juice the knuckle or the

1358
05:00:29.959 --> 05:00:34.360
you know, the two fingers. Just go your side of

1359
05:00:34.439 --> 05:00:39.639
the spine almost just push down, go all the way

1360
05:00:39.720 --> 05:00:45.840
down to the bottom of the spine, each time releasing

1361
05:00:46.000 --> 05:00:54.240
the tension and opening up the body, stretching your body

1362
05:00:57.000 --> 05:01:04.520
so that you feel more relaxed at the same time rejuvenated.

1363
05:01:15.880 --> 05:01:19.159
And now I'm going to move to one side, to

1364
05:01:19.319 --> 05:01:26.599
your right side, and from the bottom of your ribs

1365
05:01:28.520 --> 05:01:34.680
to your pelvis, we're gonna message that area of your back.

1366
05:01:36.479 --> 05:01:39.439
I'm gonna stretch over the other side and I will

1367
05:01:39.520 --> 05:01:46.040
pull the muscles gently and massage will push from one

1368
05:01:46.240 --> 05:01:50.959
end that side will way to my side to the

1369
05:01:51.080 --> 05:01:55.680
middle of the fact to where your spine is, massaging

1370
05:01:56.599 --> 05:02:01.599
that side of your spine the opposite decide to upstanding.

1371
05:02:03.959 --> 05:02:10.000
It's almost likely leading bread. There's a big area which

1372
05:02:10.080 --> 05:02:21.759
is firm, yet there lots there to message. Potentially one

1373
05:02:21.799 --> 05:02:26.520
of the most important places to actually have a message

1374
05:02:28.159 --> 05:02:34.439
because you really feel it, really feel the release and

1375
05:02:34.599 --> 05:02:42.759
the pleasure of having your lower back massage. It releases

1376
05:02:43.119 --> 05:02:51.400
so much from your body that's not usual starting a

1377
05:02:51.599 --> 05:02:57.119
heading process which you will continue long after this recording

1378
05:02:57.279 --> 05:03:09.560
is over. The messaging this part of your body not

1379
05:03:09.639 --> 05:03:14.560
only feels really good for you, it's actually fun to

1380
05:03:14.720 --> 05:03:19.279
do because it is, as I said, like kneading bread,

1381
05:03:21.680 --> 05:03:24.159
it's a part that you can really get hold of

1382
05:03:25.720 --> 05:03:39.599
and really massage deeply. If that's your choice, They're going

1383
05:03:39.639 --> 05:03:41.639
to move over to the other side of your body

1384
05:03:42.159 --> 05:03:50.880
and do the same with the opposite part of your

1385
05:03:50.959 --> 05:04:02.720
mower back. Kneading and messaging from your side way to

1386
05:04:02.840 --> 05:04:10.279
the middle of your back where your spine is pressing

1387
05:04:10.680 --> 05:04:21.080
and needing, firm and gentle at the same time. It

1388
05:04:21.360 --> 05:04:34.759
feels so releasing mixture of pleasure, comfort, release, calmness, relaxation

1389
05:04:36.200 --> 05:04:46.080
or mixed together. Plus there's that feeling from your stomach

1390
05:04:46.479 --> 05:04:51.560
because it's being stretched. Even though you're in your stomach now,

1391
05:04:52.159 --> 05:04:55.959
you can feel it being stretched because the whole area

1392
05:04:56.119 --> 05:05:07.159
is connected to your stomach. Now we're going to move

1393
05:05:07.479 --> 05:05:12.240
or move further up to the top of your body.

1394
05:05:12.880 --> 05:05:20.959
And we did the same this time starting with up

1395
05:05:21.040 --> 05:05:26.840
a back. Put my hands forward over and massive massage

1396
05:05:26.919 --> 05:05:33.799
in that area up to your spine from the side

1397
05:05:33.840 --> 05:05:38.080
of your body up to your spine to someone over

1398
05:05:38.240 --> 05:05:45.919
massage area the muscle tissue, wherever fatty tissue even will

1399
05:05:46.000 --> 05:05:51.319
be possibly from your chest. It's all connected. The chest

1400
05:05:51.520 --> 05:05:58.040
and the back connect together. I'm going to be massaging

1401
05:05:58.159 --> 05:06:03.599
and just pulling someone that skin from your side up

1402
05:06:05.240 --> 05:06:13.759
the message in the area of your upper back. What

1403
05:06:14.040 --> 05:06:20.639
way do your spine, and then I'll move down a

1404
05:06:20.720 --> 05:06:23.599
bit and I'll continue with the middle of your back

1405
05:06:23.759 --> 05:06:33.000
doing exactly the same thing. There's gentle as deep as

1406
05:06:33.119 --> 05:06:44.680
you choose. Now I'll move from the other side again

1407
05:06:44.799 --> 05:06:49.319
and do the exact same thing with the top of

1408
05:06:49.400 --> 05:06:59.240
your back on the other side, from pretty much underneath

1409
05:06:59.319 --> 05:07:12.919
your army, you're really to your spine. And they continue

1410
05:07:13.000 --> 05:07:19.520
in that all the way down, including your love your

1411
05:07:19.680 --> 05:07:36.119
the middle of your back. Now I'm gonna go to

1412
05:07:36.279 --> 05:07:42.880
your thighs, the backs of your thighs and the size

1413
05:07:43.000 --> 05:07:54.000
of your thighs. Starting with your right leg, massage the

1414
05:07:54.159 --> 05:08:03.119
back and the side of your thighs gently and firmly.

1415
05:08:05.279 --> 05:08:09.040
There's a lot of muscles there. Scenario that can be

1416
05:08:09.240 --> 05:08:13.439
very tense at times and maybe needs a little bit

1417
05:08:13.560 --> 05:08:17.159
more pressure than the rest of the body that's up

1418
05:08:17.240 --> 05:08:27.400
to you. You can gently strike the back of your

1419
05:08:27.520 --> 05:08:33.400
legs where you know, oppositely your knee joints or underneath

1420
05:08:33.439 --> 05:08:46.880
your knee joint very sensitive, gentle area, and working down

1421
05:08:47.119 --> 05:08:55.360
to your calf muscles. Massage in your calf muscles thoroughly

1422
05:08:55.840 --> 05:09:09.119
and deeply, if you choose, using both hands fingers, digging

1423
05:09:09.240 --> 05:09:23.200
deep to your ankles, at the back of your back

1424
05:09:23.240 --> 05:09:34.759
of your ankles, just generally message in that area. Maybe

1425
05:09:37.520 --> 05:09:51.119
left in the leg and stretching a little bit. Moving

1426
05:09:51.880 --> 05:10:06.479
to the right foot, massage the bottom of your feet

1427
05:10:10.840 --> 05:10:21.959
and the size of your feet gentle, but firm enough

1428
05:10:22.200 --> 05:10:33.119
so they don't ticle. Just allow the pleasure that you

1429
05:10:33.279 --> 05:10:39.360
get from heavy your feet message to just overtake you.

1430
05:10:42.639 --> 05:10:48.279
As I continue to message your feet, the bottoms of

1431
05:10:48.360 --> 05:10:58.119
your feet, the side your arches, your heel. You can

1432
05:10:58.159 --> 05:11:01.159
put a lot of pressure into your heart and it

1433
05:11:01.360 --> 05:11:06.279
feels amazing. Yet the arches need to be a bit

1434
05:11:06.360 --> 05:11:18.040
more gentle. Stretching your toes gently the message in the

1435
05:11:18.159 --> 05:11:26.200
bottoms of your toes with my fingers, each one individually.

1436
05:11:34.639 --> 05:11:38.479
Moving over to the left leg to do exactly the

1437
05:11:38.599 --> 05:11:48.959
same thing. Starting at the top of the thighs. Work

1438
05:11:49.040 --> 05:11:53.599
in the back of the thighs and the sides, massaging

1439
05:11:53.840 --> 05:12:03.919
deeply and gently the whole area, working all the way down.

1440
05:12:11.000 --> 05:12:16.759
And this is an area that maybe you could like

1441
05:12:16.840 --> 05:12:26.279
to spend more time relaxing the message. Perhaps if you wanted,

1442
05:12:26.400 --> 05:12:30.639
I could make a future recording. I want to spend

1443
05:12:30.720 --> 05:12:39.599
more time on one particular area. As she moved down,

1444
05:12:42.520 --> 05:13:03.159
two calf muscles. Massagy of calf muscles, and gently move down.

1445
05:13:05.479 --> 05:13:12.520
You can call into your feet massage backs of your feet,

1446
05:13:14.560 --> 05:13:23.680
bounds of your feet, stretching your toes and massage in

1447
05:13:23.799 --> 05:13:32.080
each tone individually that feeling of pleasure and release. The

1448
05:13:32.439 --> 05:13:40.119
experience when you're having your feet massaged feels reating good.

1449
05:13:51.880 --> 05:13:59.599
Now she turned over in your mind, playing on your back.

1450
05:14:07.080 --> 05:14:20.720
I'm just gonna start again your nick area in your shoulders,

1451
05:14:24.720 --> 05:14:35.439
just to get back in touch with that area. Lets

1452
05:14:35.520 --> 05:14:47.000
you move up. I can clean my hands with a

1453
05:14:47.040 --> 05:14:52.799
little afresh because now I'm gonna massage your face simply

1454
05:14:57.200 --> 05:15:08.880
starts off with your forehead. Your eyes are closed. Just

1455
05:15:09.439 --> 05:15:15.680
stretch your eyes a little bit, pushing up with your eyebrows,

1456
05:15:22.439 --> 05:15:33.400
just bessiding around your scalp let sarting down your cheeks,

1457
05:15:34.959 --> 05:15:47.400
around your ears, into your chaw gently the sides of.

1458
05:15:47.439 --> 05:15:52.360
Your neck chin.

1459
05:16:03.680 --> 05:16:10.680
They're just move it down. Try me leack down to

1460
05:16:10.799 --> 05:16:18.479
your chest, starting by message in the very top of

1461
05:16:18.599 --> 05:16:27.240
your chest where the collar bone is. Give a side

1462
05:16:27.279 --> 05:16:39.040
of the collarbone, and they just message in the hole

1463
05:16:39.240 --> 05:17:00.159
of the chest. Move the chest around. Gave us a

1464
05:17:00.400 --> 05:17:05.680
large area you can move from one side to the next,

1465
05:17:10.159 --> 05:17:16.639
moving my heads underneath pretty much with your arms up,

1466
05:17:21.000 --> 05:17:26.200
stretching up, stretching some of the muscles of your back

1467
05:17:26.319 --> 05:17:40.000
in the process, moving up o your chest and they're

1468
05:17:40.040 --> 05:17:56.119
moving down again a little around my hands. They're just

1469
05:17:56.479 --> 05:18:04.639
message gently and slide down towards your stomach, starting in

1470
05:18:04.759 --> 05:18:10.840
the middle of your chest and then gradually in my

1471
05:18:11.000 --> 05:18:18.119
head's moving apart and a massage in sliding at the

1472
05:18:18.200 --> 05:18:27.080
same time, moving down to just blow your red cage,

1473
05:18:36.360 --> 05:18:46.880
moving down, then massaging up again, giving your chest all

1474
05:18:46.959 --> 05:18:47.959
the attention.

1475
05:18:49.319 --> 05:18:50.279
And it needs.

1476
05:18:52.000 --> 05:19:04.400
To feel completely relaxed, remembering them. Also, you're going to

1477
05:19:04.439 --> 05:19:10.000
be focusing on your sides as well, an area that

1478
05:19:10.319 --> 05:19:17.479
really doesn't get much attention that feels really good when

1479
05:19:17.520 --> 05:19:26.799
it's massaged. Just stroking my hands down the sides of

1480
05:19:26.880 --> 05:19:33.799
your body, just below your arms, all the way down

1481
05:19:33.880 --> 05:19:48.919
to your hips. Now move into your stomach area. We're

1482
05:19:48.919 --> 05:19:52.119
going to stand on one side of you like I

1483
05:19:52.240 --> 05:19:56.720
did when I did your lower back. When you do

1484
05:19:56.799 --> 05:20:02.840
a similar process, just stre chin the muscles from the side,

1485
05:20:06.319 --> 05:20:16.000
gently massage from one side to the next.

1486
05:20:17.959 --> 05:20:18.439
Move in.

1487
05:20:20.959 --> 05:20:25.159
The whole area from blow your ribs all the way

1488
05:20:25.279 --> 05:20:36.119
down to blow your belly butter, and then move around

1489
05:20:36.200 --> 05:20:52.479
to the outside of you and repeat the process of relaxing, deeply, calmly.

1490
05:20:55.720 --> 05:21:02.840
You feel the loose, You feel free. There's something about

1491
05:21:02.959 --> 05:21:07.799
having your stomach message. It's different from any other part

1492
05:21:11.319 --> 05:21:16.200
because we do have a tendency folding a different kind

1493
05:21:16.240 --> 05:21:20.159
of stress in your stomach that we may not be

1494
05:21:20.279 --> 05:21:31.560
aware of. There's an old message your stomach. In front

1495
05:21:31.639 --> 05:21:38.720
of your stomach, they can circles around your belly bottom

1496
05:21:44.599 --> 05:21:54.400
then going the other way around. The gentleness and of

1497
05:21:54.599 --> 05:22:05.919
freedom that comes from feeling how you feel them as

1498
05:22:05.959 --> 05:22:12.919
a now move down the tops of your thighs muscles,

1499
05:22:13.520 --> 05:22:18.439
massaging them, and I can do this to your legs

1500
05:22:18.479 --> 05:22:29.159
at the same time, pressing down, massaging deeply those muscles

1501
05:22:29.240 --> 05:22:38.159
in your thighs, that's front of your thighs, and moving

1502
05:22:38.360 --> 05:22:49.400
down to your knees, gently massaging your knees, Sliding down

1503
05:22:49.560 --> 05:22:56.639
your shins, pressure on either side of your shin gently

1504
05:22:59.279 --> 05:23:13.520
softly but firmly, moving down to your ankles, stroking the

1505
05:23:13.720 --> 05:23:25.000
tops her feet, and then with each foot in each hand,

1506
05:23:25.919 --> 05:23:34.240
just gently messaging the whole of the foot, the top,

1507
05:23:34.520 --> 05:23:43.200
the bottom, your heel, your ankle, your toes, massaging every

1508
05:23:43.639 --> 05:23:52.159
part of your feet. It feels so good to still

1509
05:23:52.240 --> 05:24:11.040
let go and joy process, enjoy fear, so deeply relaxed.

1510
05:24:17.840 --> 05:24:24.560
So much comfort and so many feelings become just from

1511
05:24:25.200 --> 05:24:42.200
touching your skin. And you can just lloy there as

1512
05:24:42.400 --> 05:24:52.200
long as you choose. Enjoy the fear of deep comfort

1513
05:24:55.479 --> 05:25:27.639
being massaged, but me enjoy fear, debay, And all we're

1514
05:25:27.639 --> 05:25:36.799
gonna do is blow out some candles. In your mind.

1515
05:25:48.400 --> 05:25:59.200
There're gonna be a hundred candles, and you're gonna blow

1516
05:25:59.400 --> 05:26:09.799
each one out individually, one by one, starting at one hundred.

1517
05:26:10.880 --> 05:26:22.840
As I count down my way down to one. At

1518
05:26:22.919 --> 05:26:31.759
least time I say the number, you can imagine that

1519
05:26:31.959 --> 05:26:38.319
candle in front of you, and I'd like you to

1520
05:26:38.479 --> 05:26:57.799
actually eat, physically generally blow the candle out, just it's

1521
05:26:57.840 --> 05:27:06.919
not a big blow's just a gentleman, and that candle

1522
05:27:08.400 --> 05:27:17.799
will extinguish. And then I'll say the next number we

1523
05:27:18.000 --> 05:27:28.360
move down, then you just put that one out as well.

1524
05:27:34.279 --> 05:27:42.840
And as we move down the numbers, you'll find yourself

1525
05:27:43.919 --> 05:27:53.520
feeding more, more relaxed. If you need to sleep, you

1526
05:27:53.680 --> 05:28:05.759
also find yourself becoming incredibly tired sleepy. In fact, you

1527
05:28:05.959 --> 05:28:16.200
may struggle to blow out all one hundred of these

1528
05:28:16.400 --> 05:28:41.360
candles as you feel more and more deeply relaxed, more

1529
05:28:41.759 --> 05:28:59.000
and more deeply tired, and the fur you go down,

1530
05:29:01.639 --> 05:29:15.200
the more your mind starts to drift. You may find

1531
05:29:15.720 --> 05:29:30.080
that you stop listening to me after a while. And

1532
05:29:30.319 --> 05:29:34.479
even though that may be background sounds where you are,

1533
05:29:39.360 --> 05:29:50.560
you'll be aware of those sounds at the moment he

1534
05:29:50.919 --> 05:30:06.119
may start just when you and notice them at all

1535
05:30:08.880 --> 05:30:22.880
because they're unimportant. Where I am look at the sounds

1536
05:30:22.959 --> 05:30:29.279
of the birds, and it's all horrorst the pigeon who

1537
05:30:29.479 --> 05:30:34.680
likes to say I know you sometimes and there's the

1538
05:30:34.759 --> 05:30:45.279
old plague that goes by, maybe traffic and trains in

1539
05:30:45.400 --> 05:31:04.840
the distance. That sit is important, whatsoever? Candles who blow

1540
05:31:04.919 --> 05:31:24.599
outs less important? Anything is or candles blowouts. The father

1541
05:31:25.279 --> 05:31:48.200
seemed to move away, sounds, general date days, stuff seems

1542
05:31:48.439 --> 05:32:02.080
to just away on its own. She feel.

1543
05:32:05.080 --> 05:32:05.439
Calm.

1544
05:32:09.479 --> 05:32:27.520
With every candle you bow out y the next number,

1545
05:32:30.319 --> 05:32:41.000
the hey say, and then you buy that candle out.

1546
05:32:41.919 --> 05:33:13.439
See so easy, so simple. You can start by introducing

1547
05:33:13.639 --> 05:33:16.520
the first candle.

1548
05:33:20.119 --> 05:33:21.520
She's a hundred.

1549
05:33:25.560 --> 05:33:39.279
First candle, she has one hundred. When you blow that

1550
05:33:39.680 --> 05:34:05.520
candle out, you'll find immediately light change in as well

1551
05:34:05.599 --> 05:34:23.000
as a real sense of positivity crying within it, relaxa shadow, sleepiness,

1552
05:34:27.439 --> 05:35:06.959
spending starting were one hundred an my cat well ninety nine,

1553
05:35:25.400 --> 05:38:36.080
canned ninety eight, Can ninety ny chef might chief tit

1554
05:39:25.880 --> 05:40:26.119
nine eight nine eight eight.

1555
05:40:49.000 --> 05:41:54.080
Eight eight.

1556
05:42:48.000 --> 05:47:01.319
Ny five eight it ship can.

1557
05:47:05.439 --> 05:47:20.319
Seventy nine, Can do.

1558
05:47:25.599 --> 05:48:38.000
Seventy eight, seventy seven, Can seventy six, seventy five, capt

1559
05:48:40.959 --> 05:50:59.240
seventy four, seventy Situ seventy one, seventeen sixty nine sixteen

1560
05:50:59.520 --> 05:52:12.319
day candle sixty seven, candle sixty five, county sixty four candle,

1561
05:52:14.520 --> 05:54:13.000
sixty four candles sixty thirty candle sixty sixty, sixty fifty

1562
05:54:13.240 --> 05:55:23.720
nine and fifty eight, fifty seven, fifty six.

1563
05:55:52.200 --> 05:56:21.680
Canto, fifty five candle fifty four.

1564
05:56:46.680 --> 05:56:47.799
Fifty.

1565
05:56:48.959 --> 06:01:41.479
Three, fifty fifty fifty ten fifty four foot eight fotis fourties.

1566
06:02:13.599 --> 06:04:12.319
Five four.

1567
06:04:50.759 --> 06:08:24.639
St eight, cattle thirty seven, cattle thirty five thirty three

1568
06:09:01.119 --> 06:14:22.319
s nine what she thinks, wait seven thirty six waity five,

1569
06:15:44.799 --> 06:21:18.000
trishh six it wait six sacity, stay.

1570
06:22:12.560 --> 06:26:32.599
H hhhhhh.

1571
06:26:58.200 --> 06:30:15.759
Eight twohhhh.

1572
06:32:05.479 --> 06:32:13.080
And or.

1573
06:32:18.919 --> 06:32:26.080
Let go of all of those thoughts, worries, concerns about

1574
06:32:26.159 --> 06:32:32.720
the past, thoughts about the future, and even things you've

1575
06:32:32.759 --> 06:32:40.479
been thinking about today. Just let it all go because

1576
06:32:40.560 --> 06:32:48.159
none of it is useful in this moment. This is

1577
06:32:49.200 --> 06:33:08.639
your opportunity to just focus on feeling relaxed, allowing yourself

1578
06:33:08.799 --> 06:33:16.560
to get in touch with that natural since of peace

1579
06:33:19.240 --> 06:33:24.880
that we all have within us. It's available for everyone.

1580
06:33:26.040 --> 06:33:30.959
It just sometimes takes a little bit of effort to

1581
06:33:31.119 --> 06:33:37.159
set up the right time and place in order for

1582
06:33:37.279 --> 06:33:44.240
you to just let go. Because when you do decide

1583
06:33:46.599 --> 06:33:51.919
to let go and relax, that's what your body starts

1584
06:33:52.000 --> 06:34:02.240
to do. Because you've chosen, you've chosen to just allow

1585
06:34:02.400 --> 06:34:08.240
your body to unwind and your mind starts to slow down,

1586
06:34:11.599 --> 06:34:16.000
and it's a nice feeling. It's a nice feeling at

1587
06:34:16.000 --> 06:34:21.959
the beginning, just to know that you have chosen to

1588
06:34:22.119 --> 06:34:31.159
decide to relax deeply, and because you've made that decision,

1589
06:34:32.959 --> 06:34:40.000
your body will just follow suit. Because sometimes all the

1590
06:34:40.159 --> 06:34:44.880
muscles in your body need is just permission from you

1591
06:34:45.959 --> 06:34:54.400
to relax. Because so often we're busy, we're going from

1592
06:34:54.520 --> 06:34:58.479
here to there, we're walking around, and we're doing stuff,

1593
06:35:00.799 --> 06:35:07.639
and the body doesn't have any time space to really

1594
06:35:08.560 --> 06:35:14.680
relax deeply. So it kind of waits for you to

1595
06:35:14.919 --> 06:35:23.880
lead the way, waits for your permission. And when you

1596
06:35:24.080 --> 06:35:30.560
do give your permission, when you give the say so,

1597
06:35:30.799 --> 06:35:38.599
when you say okay, it's time for your body to

1598
06:35:38.759 --> 06:35:47.520
let go completely and relax totally, your body just follows.

1599
06:35:50.639 --> 06:35:53.919
So like a breath of relief, a.

1600
06:35:55.680 --> 06:35:57.200
I can relax.

1601
06:36:00.279 --> 06:36:04.880
And feeling at the end of a day, very physical

1602
06:36:05.119 --> 06:36:08.840
day that you made experience in the past, when you

1603
06:36:08.959 --> 06:36:11.720
get home and you just sit down in a chair,

1604
06:36:12.799 --> 06:36:17.680
maybe you kick your shoes off, and our feels so nice.

1605
06:36:19.560 --> 06:36:22.200
I know that you don't have to get up again

1606
06:36:23.680 --> 06:36:26.959
for a little while. At least if you choose, you

1607
06:36:27.040 --> 06:36:36.240
can just sit there for maybe an hour to feels blissen,

1608
06:36:40.479 --> 06:36:45.159
and just by sitting down like that, your body knows

1609
06:36:45.720 --> 06:36:50.680
that it's time to relax. Your body has been given

1610
06:36:50.799 --> 06:36:57.680
permission from you. Because it's a mindset in your mind,

1611
06:37:01.040 --> 06:37:11.479
you're prepared to let go of everything and just completely

1612
06:37:12.680 --> 06:37:22.439
allow the stress of your body to evaporate. Any tensions

1613
06:37:22.759 --> 06:37:41.599
can just gradually vanish. It's almost like magic, really, because

1614
06:37:42.000 --> 06:37:48.520
that sense of relaxation in your body, it's a very

1615
06:37:48.680 --> 06:37:55.439
natural state. It's not something unusual. It may feel unusual

1616
06:37:55.759 --> 06:37:58.799
when you first start to relax. You if you have

1617
06:37:59.119 --> 06:38:04.520
really spend a lot of time focusing and giving yourself

1618
06:38:04.680 --> 06:38:09.759
this space to let go completely and legs they seem

1619
06:38:09.840 --> 06:38:17.639
a most stalium, but it isn't. It's actually the most

1620
06:38:18.000 --> 06:38:18.880
natural thing.

1621
06:38:18.799 --> 06:38:19.560
In the world.

1622
06:38:20.919 --> 06:38:30.439
To let go completely, to relax totally, the most natural

1623
06:38:30.720 --> 06:38:42.840
thing in the world to allow yourself to feel really

1624
06:38:43.119 --> 06:38:49.159
calm in your mind. And it is almost like a

1625
06:38:49.360 --> 06:38:59.799
literal unwinding. It slightly press a button and all attention

1626
06:39:00.439 --> 06:39:07.200
just releases. It's like a wheel, like a cog on

1627
06:39:07.319 --> 06:39:10.560
the inside of a clock. Just don't winding, and he

1628
06:39:10.680 --> 06:39:15.560
should I could see that the little wind up not

1629
06:39:15.880 --> 06:39:20.880
that's used just going the opposite way. The energy is

1630
06:39:21.000 --> 06:39:28.799
to wind it up, and the energy that prometic stress

1631
06:39:29.279 --> 06:39:39.240
for energy gradually winding down, losing its power, losing its strength.

1632
06:39:41.759 --> 06:39:51.040
There's a sense of relaxation become stronger and deeper, and

1633
06:39:51.360 --> 06:40:01.240
you may find the relaxed you feel your it starts

1634
06:40:01.439 --> 06:40:10.200
to wonder. Maybe you seem to stop listening to me

1635
06:40:10.400 --> 06:40:16.400
for a while, your mind goes somewhere else, and you

1636
06:40:17.279 --> 06:40:22.759
realize you're listening to me again, and that's just your

1637
06:40:22.919 --> 06:40:32.880
mind to drifted to sleep, which is quite natural, because

1638
06:40:32.959 --> 06:40:41.080
sometimes when we're stressed and tense, we may actually be

1639
06:40:41.840 --> 06:40:46.720
aware of what we need, and we physically your emotionally

1640
06:40:48.799 --> 06:40:56.720
need in this moment. But when you allow your body

1641
06:40:57.200 --> 06:41:07.200
and mind to relax completely, you let go all thoughts, concerned, worries,

1642
06:41:08.000 --> 06:41:13.680
ideas all let go and I help them to drop

1643
06:41:13.799 --> 06:41:24.200
into the floor. You start to get in touch with

1644
06:41:24.959 --> 06:41:37.560
the feelings of such relaxation. Feelings so nice to be

1645
06:41:37.680 --> 06:41:44.400
in touch with the calmness of the different body parts

1646
06:41:44.599 --> 06:41:58.240
this day become looser and looser. Even your breathing seems

1647
06:42:00.119 --> 06:42:10.439
easier and more natural. Efftless, as I call it, industry

1648
06:42:10.520 --> 06:42:21.119
your mouthful note into your lance, breathing in comforts and relaxation,

1649
06:42:23.720 --> 06:42:30.319
and then just breathing out any excess remain intentional stress

1650
06:42:32.119 --> 06:42:40.680
from every part of your body and mind. As you

1651
06:42:40.799 --> 06:42:46.560
start to focus on your mind, maybe you notice that

1652
06:42:46.840 --> 06:42:56.400
things come to a standstill, maybe just much much lower

1653
06:42:57.119 --> 06:43:06.799
than before, because your mind is not really needed when

1654
06:43:07.040 --> 06:43:15.040
listening to my voice, which allows your mind to relax

1655
06:43:17.119 --> 06:43:26.759
just as deep as your body. That's sycronicity between the

1656
06:43:26.880 --> 06:43:39.040
relaxation of your body relaxation of your mind. Let you know,

1657
06:43:41.680 --> 06:43:57.560
feeling completely calm, loose, and relaxed is a great healing experience,

1658
06:43:58.599 --> 06:44:13.840
fear as so many positive benefits for your body, mind,

1659
06:44:14.240 --> 06:44:21.360
and your life. To be able to light over everything

1660
06:44:23.040 --> 06:44:33.680
and to relax completely in all parts of everybody and mind.

1661
06:44:36.119 --> 06:44:52.880
Even your body arised, your muscle arise, even the skin

1662
06:44:53.680 --> 06:45:09.240
that covers your body is relaxed. Every that you have

1663
06:45:11.279 --> 06:45:31.040
also deeply rased, and your brain restarts the feel the benefits.

1664
06:45:32.279 --> 06:45:32.599
With this.

1665
06:45:34.200 --> 06:45:47.439
Heathing relaxation. Let's you focus the side of your scalp

1666
06:45:47.959 --> 06:45:53.720
where your brain is. You can start to realize and

1667
06:45:54.000 --> 06:46:06.759
notice the benefits of your brain relax and depay the

1668
06:46:06.880 --> 06:46:19.639
initial brain contious works, since those messages to the rest

1669
06:46:20.279 --> 06:46:48.840
body and divide to re works, depay, relax, complainely, letting

1670
06:46:49.080 --> 06:47:02.279
of any remaining thoughts ocr sence that just drop into

1671
06:47:02.400 --> 06:47:11.119
the floor because they are not necessary in this moment,

1672
06:47:13.520 --> 06:47:26.639
this moment of deep reaxation and calmness. Feeling your brain

1673
06:47:28.599 --> 06:47:56.759
with deep concentrated calming, relaxing every part of your brain feazing,

1674
06:48:01.279 --> 06:48:16.639
loose and comfortable. So relaxed and bea soul. Your brain

1675
06:48:17.959 --> 06:48:31.680
feels sunlight that's unhealthy. That sense of deep deep comfort

1676
06:48:34.000 --> 06:48:46.439
breeding does allow you to enjoy those ever increase in

1677
06:48:46.959 --> 06:49:01.880
sensations of comfort, that is spreading throughout your body, relaxing

1678
06:49:02.520 --> 06:49:07.520
each and every muscle, a body.

1679
06:49:11.799 --> 06:49:33.799
Deeper, deeper, much deeper than before. Much count.

1680
06:49:36.279 --> 06:50:00.560
Spreaded through new body. Mind so peaceful, calm, so school

1681
06:50:03.840 --> 06:50:24.680
repunt of your body. Let you go everything averything, so peaceful,

1682
06:50:25.720 --> 06:50:46.880
call so relax every second the policies you fill D

1683
06:50:49.520 --> 06:50:52.759
D PO, B.

1684
06:50:57.200 --> 06:50:58.159
D P.

1685
06:51:00.680 --> 06:51:02.680
And g.

1686
06:51:04.799 --> 06:51:27.680
Less come sircu be for so very piece I had

1687
06:51:28.400 --> 06:51:42.479
built your ties, such piece and comfort gridal all the time.

1688
06:51:45.319 --> 06:52:01.319
Such peace and comfort spread through your body, mind deep deeper,

1689
06:52:04.279 --> 06:52:18.400
such confiens spreading with sinking deeper to everymus of a body,

1690
06:52:22.000 --> 06:52:42.360
sudy feel amazing, so relaxed, so pa so sur relas.

1691
06:52:45.720 --> 06:52:46.599
And peace.

1692
06:52:50.200 --> 06:53:04.479
Lets it go everything and do a body scan, focusing

1693
06:53:05.119 --> 06:53:10.759
on firstly how you feel in your body, Not trying

1694
06:53:10.799 --> 06:53:17.200
to change how you feel, not trying to relax, not

1695
06:53:17.360 --> 06:53:22.360
trying to move away from any discomfort or stress or

1696
06:53:22.400 --> 06:53:29.759
a tension, just accepting, observing and accepting how you feel

1697
06:53:30.759 --> 06:53:35.680
in the different parts of your body, Just allowing yourself

1698
06:53:37.080 --> 06:53:44.560
to be exactly as you are, to notice, to get

1699
06:53:44.599 --> 06:53:53.240
in touch with how you actually feel in this moment.

1700
06:53:57.240 --> 06:54:08.520
Start off by focusing on your hands. Just be aware

1701
06:54:08.599 --> 06:54:17.000
of your hands, like you have to move your hands around.

1702
06:54:18.479 --> 06:54:24.040
Just maybe move your fingers a little bit. I've been

1703
06:54:24.279 --> 06:54:30.560
closer your hands very gently, just so thing you can

1704
06:54:32.479 --> 06:54:39.520
get in touch with how your hands and your fingers fell,

1705
06:54:44.919 --> 06:55:04.119
very very slow words. Focusing now on your feet, if

1706
06:55:04.200 --> 06:55:08.200
you can just do kind of an equivalent with your

1707
06:55:08.360 --> 06:55:15.639
feet you've just done with your hands. Maybe turn in

1708
06:55:15.759 --> 06:55:23.799
your ankles, moving your feet around, moving your toes gently,

1709
06:55:26.680 --> 06:55:39.119
very very gently, very slowly, noticing the hell your feet

1710
06:55:39.360 --> 06:55:51.959
can fill in this moment. Focusing now on your eyes.

1711
06:55:54.919 --> 06:56:02.040
I'd like you to just focus on your eyelids. Maybe

1712
06:56:02.159 --> 06:56:04.880
you can open and close your eyes a couple of

1713
06:56:05.000 --> 06:56:10.680
times to get in touch with how you feel. When

1714
06:56:10.720 --> 06:56:18.840
you do close your eyes, the muscle changes in your

1715
06:56:18.880 --> 06:56:25.520
eyes when you do close them. Maybe you're raising your eyebrows.

1716
06:56:27.279 --> 06:56:35.080
It stretches the tops of your eyes, perhaps squinting your eyes,

1717
06:56:38.840 --> 06:56:44.319
scrunching up your eyes, just so you can heally get.

1718
06:56:44.240 --> 06:56:44.959
In touch.

1719
06:56:47.639 --> 06:57:07.479
All aspects of how your eyes feel right now. Now

1720
06:57:07.720 --> 06:57:14.000
focusing on your thighs, then it just starts you to

1721
06:57:14.599 --> 06:57:24.599
gently tense your thighs, just very very gently, just enough.

1722
06:57:25.919 --> 06:57:37.880
See you can become more atuned to the physical sensation

1723
06:57:39.639 --> 06:57:44.799
of your upper legs, the front of your thighs, and

1724
06:57:44.919 --> 06:57:58.240
the backs of your thigh noticing and observing how your

1725
06:57:58.439 --> 06:58:13.520
thighs feel right now, moving your focus to the back

1726
06:58:13.599 --> 06:58:20.159
of your neck, just noticing the back of your neck.

1727
06:58:21.639 --> 06:58:27.040
The muscles, of course, they lead to the side of

1728
06:58:27.119 --> 06:58:31.680
your neck. They also lead to the top of your back,

1729
06:58:33.959 --> 06:58:39.080
which leads to your shoulders. So as you focus on

1730
06:58:39.680 --> 06:58:45.000
the back of your neck, maybe you can move your

1731
06:58:45.200 --> 06:58:53.919
head gently upwards as if you're looking up, Maybe moving

1732
06:58:54.000 --> 06:59:01.599
your head down as if you're looking down, perhaps with

1733
06:59:01.880 --> 06:59:15.479
your headside to side, right left only very slowly, very gently.

1734
06:59:18.000 --> 06:59:23.159
I'm not trying to force anything. It has to be

1735
06:59:23.680 --> 06:59:32.080
very very gentle, just so you can.

1736
06:59:33.639 --> 06:59:35.159
Be more.

1737
06:59:36.880 --> 06:59:46.319
In touch with the feelings, with the sensations of physical

1738
06:59:47.680 --> 06:59:56.919
sensations of how back of your neck feels right now,

1739
07:00:04.479 --> 07:00:12.479
as we now focus on the tops of your arms,

1740
07:00:14.840 --> 07:00:19.880
the parts where your biceps and dry SIPs between your

1741
07:00:19.959 --> 07:00:28.520
elbow and your shoulders. To focus on those parts and

1742
07:00:28.720 --> 07:00:35.279
tops of your arms, you may like to just tense

1743
07:00:35.479 --> 07:00:47.520
them very very chickly and slowly. See you know, straining

1744
07:00:47.919 --> 07:00:58.880
or putting any pressure whatsoever on your arms. It's just

1745
07:00:59.439 --> 07:01:08.200
so you can gain more of a sense of how

1746
07:01:08.560 --> 07:01:20.880
your upper ants I feel in this moment, just noticing

1747
07:01:22.360 --> 07:01:33.599
I see, gently, very gently and slowly tighten the muscles

1748
07:01:34.959 --> 07:01:44.479
and then echo, notice how the tops of your arms

1749
07:01:44.799 --> 07:02:06.200
feel right now. As how focus when your stomach, the

1750
07:02:06.360 --> 07:02:10.759
area the lower apto an area below your belly button,

1751
07:02:13.159 --> 07:02:20.400
moving all the way down to your hips, just above

1752
07:02:20.520 --> 07:02:33.720
your grime. Maybe you're able to tense these muscles in

1753
07:02:33.880 --> 07:02:49.680
the area very very gently and slowly. If that's a

1754
07:02:49.799 --> 07:02:57.159
difficult thing to maybe you can just move your body

1755
07:03:00.080 --> 07:03:05.479
shape your stumming up. Let me look at a side

1756
07:03:06.080 --> 07:03:09.919
us no hips, Just so.

1757
07:03:11.639 --> 07:03:14.240
Get in.

1758
07:03:17.200 --> 07:03:29.959
Hell your lower apto an area is feeling in this moment.

1759
07:03:36.240 --> 07:03:46.560
I just know to send the physical sensations with a

1760
07:03:46.759 --> 07:04:11.040
lower abdomen as were your attention to your mouth, not

1761
07:04:11.279 --> 07:04:19.279
to see in your lips, then inside your mouth, your teeth,

1762
07:04:20.400 --> 07:04:23.200
your gumbs, your tongue.

1763
07:04:32.799 --> 07:04:35.520
Just notice, have.

1764
07:04:35.720 --> 07:04:38.799
Your tongue and your mouth feels.

1765
07:04:41.400 --> 07:04:41.439
It.

1766
07:04:41.599 --> 07:04:50.560
May help by moving your tongue around your mouth, moving

1767
07:04:50.639 --> 07:04:58.080
it to your left, maybe pressing it gently against the

1768
07:04:58.319 --> 07:05:04.520
side of your mouth, and then to the right, gently

1769
07:05:05.040 --> 07:05:11.720
to the side of your mouth, perhaps pressing up against

1770
07:05:11.840 --> 07:05:16.040
them at the top of your mouth, and then down

1771
07:05:17.040 --> 07:05:26.759
gently against the bottom of your mouth, always very slowly

1772
07:05:30.159 --> 07:05:44.479
and a very very gentle so that you can be

1773
07:05:44.639 --> 07:06:12.919
aware how you feel in your mouth area. Now that's

1774
07:06:13.000 --> 07:06:29.319
to focus on your wrists. I don't ask you to

1775
07:06:29.520 --> 07:06:39.599
maybe just writing your wrists with your hands in a

1776
07:06:39.840 --> 07:06:59.639
circular motion, very shackly and slowly, just so again feel

1777
07:07:05.680 --> 07:07:18.439
the sensations may he are currently experience in your risons,

1778
07:07:22.479 --> 07:07:35.400
perhapsolutely any wys up and down the game, very very

1779
07:07:35.880 --> 07:08:21.680
chaplay and slightly ry chan song. Start to observe lower

1780
07:08:21.799 --> 07:08:38.000
back the back paths just above your hips, where your

1781
07:08:38.119 --> 07:08:51.119
coxis are the whole area, which also really does include

1782
07:08:51.919 --> 07:08:58.159
the signs that your body because those muscles aren't very

1783
07:08:58.279 --> 07:09:11.520
much connected. Those muscles also move into your hyperia, connecting

1784
07:09:11.799 --> 07:09:28.799
to your buttocks, sides your apps, and if you're physically

1785
07:09:30.360 --> 07:09:39.119
able to do so, maybe it can very gently just

1786
07:09:39.799 --> 07:09:53.319
move your body and slightly, very slowly some side to side,

1787
07:09:57.000 --> 07:10:22.599
just enough gauge how you feel your law back, perhaps sickly,

1788
07:10:22.639 --> 07:10:36.560
even with your hips gently up and down, gently and

1789
07:10:37.360 --> 07:10:55.439
slowly in order the touch with the physical sensations of

1790
07:10:55.680 --> 07:11:25.040
your low back. As we know, your attention to your

1791
07:11:25.279 --> 07:11:34.439
joe an area of your ship a way up to

1792
07:11:34.639 --> 07:11:41.000
the area of ears on oh lor Joe.

1793
07:11:51.439 --> 07:11:51.959
You just.

1794
07:11:54.159 --> 07:12:05.000
It's like great, this sid gently your mouth wide. I

1795
07:12:05.319 --> 07:12:15.439
stretch just very chiently and slowly. I been in your

1796
07:12:15.560 --> 07:12:38.400
mouth an enclosing your mouth jackly. It's sloly story. You

1797
07:12:38.560 --> 07:12:55.279
cannot be in touch with all your joy feels. Now

1798
07:13:22.479 --> 07:13:39.040
to sit down chest there, I need to do anything.

1799
07:13:40.720 --> 07:13:56.279
Want to my chest because sever time brains very gently,

1800
07:13:58.840 --> 07:14:33.680
sly automatically with each bread tape, focus on chests, white pray,

1801
07:15:02.680 --> 07:15:17.560
believe in your focus to your forums. John Elbows, maybe

1802
07:15:17.919 --> 07:15:31.840
you're a very checkly and slyly dance the muscles in

1803
07:15:32.000 --> 07:15:38.959
your farms. And when you do that, you can film

1804
07:15:42.159 --> 07:15:55.159
your elwords as well, very gently.

1805
07:15:59.240 --> 07:16:01.520
And slap.

1806
07:16:09.959 --> 07:16:58.680
Jack softly, so fos talpones. Focus the rest of go

1807
07:16:58.880 --> 07:17:12.240
bank your upper back and the middle the middle of

1808
07:17:12.639 --> 07:17:35.400
your back again this spart of your bodys. Also every

1809
07:17:35.840 --> 07:17:55.599
time Craven, you notice that usually by should upserve your

1810
07:17:55.759 --> 07:18:59.439
upper back in the middle of your back chap focus

1811
07:19:01.400 --> 07:19:14.919
in the hip area, but egs cry that a muscle

1812
07:19:15.159 --> 07:19:49.040
of about bars in the midsection, just like the same,

1813
07:19:51.319 --> 07:20:16.240
how I hips feel right there? Jim very gently my

1814
07:20:16.560 --> 07:20:53.520
hips maybe side the side and gently hind s gently.

1815
07:21:00.560 --> 07:21:32.240
So it's everything starts to slow down, including the thoughts

1816
07:21:32.439 --> 07:21:42.560
in your mind and your mind itself just starts to gradually.

1817
07:21:44.560 --> 07:21:50.720
It doesn't have to be instant, but just gradually starting.

1818
07:21:52.439 --> 07:22:01.240
It's almost like time is storing shin. It's a slower

1819
07:22:01.400 --> 07:22:09.279
pace to maybe what you're used to in your day

1820
07:22:09.319 --> 07:22:31.319
to day life. It's a slower movement of energy, very

1821
07:22:35.720 --> 07:22:44.159
small movements which make up the larger movements, which is

1822
07:22:44.240 --> 07:22:52.000
always the case. Now, when you move your hand, it

1823
07:22:52.119 --> 07:22:56.200
might seem like it's one movement, but it's lots of minute,

1824
07:22:57.000 --> 07:23:08.080
different muscles moving in accordance with each other. And what

1825
07:23:08.400 --> 07:23:15.040
happens in this space that we're sharing is.

1826
07:23:20.319 --> 07:23:21.439
We move from.

1827
07:23:24.159 --> 07:23:42.400
That big movement into those smaller movements. Starting to focus

1828
07:23:42.720 --> 07:23:52.959
on how your body feels, not just as a whole,

1829
07:23:54.319 --> 07:23:57.479
not just oh, i'm feel in this way. I'm feeling

1830
07:23:58.560 --> 07:24:04.520
stressed or tense sort I'm feeling relaxed and calm. I'm

1831
07:24:04.599 --> 07:24:11.639
feeling this way, I'm feeling that way. Starting to notice

1832
07:24:11.840 --> 07:24:24.040
that your body begins to present to you small feelings

1833
07:24:25.639 --> 07:24:42.880
around your body, small physical sensations in your legs, whether

1834
07:24:43.279 --> 07:24:56.080
pleasurable or not. Maybe resisting the temptation to label them

1835
07:24:59.000 --> 07:25:06.639
or to judge them those feelings. Just thinking them, thinking

1836
07:25:06.639 --> 07:25:19.799
about them is just being neutral, just feelings, not being

1837
07:25:20.880 --> 07:25:28.159
particularly concerned, just noticing what your body.

1838
07:25:30.599 --> 07:25:31.200
Is telling you.

1839
07:25:39.159 --> 07:25:45.479
Feelings in your arms instead of feeling the whole of

1840
07:25:45.599 --> 07:25:55.599
the arm, Maybe notice those individual feelings, all those different

1841
07:25:55.840 --> 07:26:07.400
muscles and the skin that has of your arms, that

1842
07:26:09.000 --> 07:26:23.040
all the internal parts of your arms, the veins, the bones.

1843
07:26:25.919 --> 07:26:31.919
Just being aware of maybe your elbow on your right

1844
07:26:32.119 --> 07:26:40.639
arm has a certain feeling. Maybe you're left wrist.

1845
07:26:42.439 --> 07:26:43.439
Also has.

1846
07:26:46.400 --> 07:27:07.159
Its own individual physical sensation. What about your forearm on

1847
07:27:07.319 --> 07:27:19.520
your right arm, you're right forearm. There may not be

1848
07:27:19.639 --> 07:27:27.639
any particular feeling that you could even give a name to,

1849
07:27:31.400 --> 07:27:35.759
may not feel like anything other than just a feeling.

1850
07:27:36.680 --> 07:27:48.759
You know, it's there. The feelings in your shoulders, perhaps

1851
07:27:48.799 --> 07:27:52.560
your shoulders when you think about them, kind of almost

1852
07:27:52.759 --> 07:27:59.439
like they're the same, you know, the same feeling, almost

1853
07:27:59.560 --> 07:28:02.360
like you both of your shoulders are just one thing.

1854
07:28:04.200 --> 07:28:15.279
Of course they're not. And when you focus on your

1855
07:28:15.360 --> 07:28:23.560
left shoulder and then on your right shoulder, maybe fine

1856
07:28:23.759 --> 07:28:29.159
that you move the muscles a little bit, maybe tense

1857
07:28:29.240 --> 07:28:54.799
the muscles gently, noticing the difference in each shoulder. Your

1858
07:28:54.880 --> 07:29:10.759
lower back, the left side of your lower back and

1859
07:29:11.599 --> 07:29:22.279
the right side of your lower back of course that

1860
07:29:22.520 --> 07:29:34.919
connection to your buttocks and to your hips, and also

1861
07:29:35.159 --> 07:29:48.880
moving up into the middle of your back. And sometimes

1862
07:29:49.240 --> 07:29:52.720
like right now, actually I want to focus on their part.

1863
07:29:54.000 --> 07:29:57.919
I want to focused on my buttons. And then I

1864
07:29:58.040 --> 07:30:02.159
focused on my the middle of my back. I almost

1865
07:30:02.200 --> 07:30:04.959
felt like the muscles in my lower back were being

1866
07:30:05.319 --> 07:30:16.759
stretched very gently, just stretched a little bit. Even though

1867
07:30:16.840 --> 07:30:25.840
I wasn't doing anything to try to stretch your lower back,

1868
07:30:26.240 --> 07:30:34.439
it just seemed to happen. The feeling of very gently

1869
07:30:35.959 --> 07:30:57.400
stretching your lower back comes along. I have feeling in

1870
07:30:57.520 --> 07:31:18.360
your chest, just noticing what sensations you are experiencing in

1871
07:31:18.520 --> 07:31:34.080
your chest right now. And there's so much of the chest.

1872
07:31:35.159 --> 07:31:38.240
Of course, there's the collar bone leading to the chest.

1873
07:31:39.040 --> 07:31:47.319
You've got the chest bone, You've got the muscles in

1874
07:31:47.439 --> 07:31:55.400
your chest. Of course, if you're female, there's possibly the breasts.

1875
07:31:56.720 --> 07:32:05.040
If you're male, you've got different well why not that

1876
07:32:05.159 --> 07:32:12.639
different these days? But there may be more muscles at

1877
07:32:12.680 --> 07:32:18.919
the top of the chest, but at the side underneath

1878
07:32:20.080 --> 07:32:22.919
it's pretty much the same. Whether you're a man or

1879
07:32:22.919 --> 07:32:29.360
a woman. There's muscles there, muscles that stretch out to

1880
07:32:29.479 --> 07:32:34.400
your back as well as breast tissue stretches and moves

1881
07:32:34.479 --> 07:32:41.799
into your back. To just being aware of your chest,

1882
07:32:50.759 --> 07:33:17.840
being with whatever feeling there is in your chest. And

1883
07:33:17.959 --> 07:33:25.400
when I noticed that, I focused on my chest. I

1884
07:33:25.639 --> 07:33:30.639
feel it in my back and my upper back. I mean,

1885
07:33:30.680 --> 07:33:33.599
I guess the obvious reason would be because you know,

1886
07:33:33.639 --> 07:33:44.799
I'm breathing in and it stretches my chest and my

1887
07:33:44.919 --> 07:33:45.959
back at the same time.

1888
07:33:53.759 --> 07:33:54.919
It feels.

1889
07:33:57.799 --> 07:34:10.040
It feels okay, doesn't feel a little bit of pain

1890
07:34:10.159 --> 07:34:16.759
in my right chest, A little bit not pain, but

1891
07:34:16.840 --> 07:34:27.200
a little discomfort, maybe stiffness possibly, I don't know. Notice

1892
07:34:27.240 --> 07:34:34.880
my shoulders are also wanting to flex for some reason.

1893
07:34:37.040 --> 07:34:44.479
I think that's probably part of my other back, that

1894
07:34:44.639 --> 07:34:49.560
connection between my shoulders and my other back. Because I

1895
07:34:49.599 --> 07:34:54.279
can move my shoulders and stretch the muscles in my

1896
07:34:54.400 --> 07:34:58.639
back moving the shoulders backwards.

1897
07:34:59.520 --> 07:35:00.000
What are.

1898
07:35:02.040 --> 07:35:07.840
Which then moves to? I think it's the scapulous in

1899
07:35:07.959 --> 07:35:25.639
your back. It feels quite nice. Actually, a good thing

1900
07:35:25.720 --> 07:35:29.639
about this is you can, if you want to, you

1901
07:35:29.880 --> 07:35:45.119
can just flex or stimulate the various muscles in your body,

1902
07:35:46.040 --> 07:35:51.040
generally in order to get more of a sense of

1903
07:35:51.200 --> 07:36:06.319
how they feel. And when you're accent, when you detense

1904
07:36:06.439 --> 07:36:11.119
and muscle, then you let it go and let it relax.

1905
07:36:12.319 --> 07:36:14.000
It relaxes.

1906
07:36:16.040 --> 07:36:17.200
Way more.

1907
07:36:18.520 --> 07:36:28.799
Than it would normally. You have to feel that you're

1908
07:36:28.840 --> 07:36:32.439
able to do that. There's no point in doing it

1909
07:36:32.680 --> 07:36:38.479
if there's an issue with the per part of your body.

1910
07:36:41.919 --> 07:36:48.560
You need to be gentle with yourself at all times

1911
07:36:51.159 --> 07:37:02.680
when relaxing deeply. It's important to be kind to yourself.

1912
07:37:10.279 --> 07:37:18.720
As you notice your mind. How much has your mind

1913
07:37:19.080 --> 07:37:46.279
slowed down since we started this recording? How came and

1914
07:37:46.560 --> 07:37:57.880
peaceful is your mind? Right now, we have nothing to

1915
07:37:58.000 --> 07:38:07.880
think about and just my voice to listen to. Because

1916
07:38:07.959 --> 07:38:18.919
you know the intention behind this recording, this relaxation. At

1917
07:38:18.959 --> 07:38:25.400
the very least, for you to feel more relaxed at

1918
07:38:25.439 --> 07:38:28.799
the end of the recording than you did at the beginning,

1919
07:38:33.919 --> 07:38:42.599
at the very least, for your mind to slow down

1920
07:38:45.560 --> 07:38:58.240
as your body continues to relax, because that's what you

1921
07:38:59.759 --> 07:39:19.720
want to happen, that's what you expect to happen, for

1922
07:39:19.959 --> 07:39:38.159
relaxation to fill your body, maybe calm in your mind

1923
07:39:39.680 --> 07:39:47.159
to the point of boredom. When you start, maybe to

1924
07:39:52.799 --> 07:40:29.880
drift away breathed in, it's almost as if you are

1925
07:40:33.080 --> 07:40:41.279
moving further away from your body in your mind, just

1926
07:40:41.599 --> 07:40:53.439
leaving that there. Kind of liking it an escape pod

1927
07:40:54.200 --> 07:40:58.400
in a spaceship a movie, a space movie. You know,

1928
07:40:58.560 --> 07:41:05.040
when against that little pod, it sends the man far

1929
07:41:05.240 --> 07:41:34.319
away from the spaceship, safe to dream, continue to relax,

1930
07:41:54.560 --> 07:41:55.560
drift down.

1931
07:42:28.200 --> 07:42:50.000
As sut.

1932
07:43:00.119 --> 07:43:23.200
As and focusing on that.

1933
07:43:25.400 --> 07:43:37.799
Feeling of those individual parts of your body that.

1934
07:43:41.119 --> 07:44:00.319
Relaxing. One by one, you may find that he now

1935
07:44:00.439 --> 07:44:11.919
and then you realize that you are listening to my voice.

1936
07:44:14.479 --> 07:44:23.200
It gives your mind started to imagine something different, maybe

1937
07:44:25.759 --> 07:44:34.959
started to almost move into some kind of a dreamy state.

1938
07:44:39.799 --> 07:44:46.119
And then you become aware of my voice again. And

1939
07:44:46.240 --> 07:44:52.639
even though you may want to focus on my voice,

1940
07:44:53.319 --> 07:45:00.759
you may also wish to allow your mind to just

1941
07:45:01.119 --> 07:45:20.959
drift naturally into that space and comfort and safety. If

1942
07:45:21.080 --> 07:45:38.520
you feel warm, comfort spreading through your body like a

1943
07:45:38.759 --> 07:45:52.279
warm blanket covering you, chimbling, keeping your body.

1944
07:45:52.400 --> 07:45:53.200
It just.

1945
07:45:55.840 --> 07:46:13.319
The perfect temperature. And even you can hear the background sounds,

1946
07:46:18.919 --> 07:46:31.240
they just don't seem to matter anymore. There's that sense

1947
07:46:31.360 --> 07:46:47.759
of peace spreads through your mind like a gentle breeze,

1948
07:46:50.759 --> 07:47:03.439
yet strong enough to blow away all negativity, strong enough

1949
07:47:03.520 --> 07:47:16.880
to remove from your mind any anxiety or stress that

1950
07:47:17.119 --> 07:47:31.360
was there before, and blow away any other thoughts or

1951
07:47:31.680 --> 07:47:53.080
feelings that just don't fit with the sense relaxation that

1952
07:47:58.200 --> 07:48:23.599
is feeling your body and your mind. Unless you focus

1953
07:48:23.840 --> 07:48:30.439
on your mind and count down from ten down to one.

1954
07:48:32.000 --> 07:48:58.360
With each numberon your mind, we come slightly h relaxed,

1955
07:49:01.080 --> 07:49:09.599
just just slightly, from ten down to nine, just a

1956
07:49:09.880 --> 07:49:24.119
sliding movement, nine down to eight, just another small change

1957
07:49:25.599 --> 07:49:37.319
in how you feel. Eight down to seven. Feeling is

1958
07:49:38.639 --> 07:49:44.240
a gap, almost like a gap that starts to get wider.

1959
07:49:45.639 --> 07:49:52.840
The gap between those feelings that you used to have

1960
07:49:54.000 --> 07:49:59.759
in your mind compared to the feelings you.

1961
07:50:01.400 --> 07:50:03.319
The growing now.

1962
07:50:04.840 --> 07:50:14.959
Feedings of comfort and security, confidence, and the gap will

1963
07:50:15.080 --> 07:50:21.200
become the wider made down to seven, seven, down to six.

1964
07:50:25.000 --> 07:50:30.040
When you get to five, your mind will start to

1965
07:50:31.360 --> 07:50:43.720
have a certain physical sensation, almost like there's a magnet

1966
07:50:44.319 --> 07:50:50.639
outside of your head sucking the tension and the stress

1967
07:50:51.200 --> 07:50:58.080
and any remaining feelings that you don't want, sucking them

1968
07:50:58.319 --> 07:51:09.040
out through your skull. And then down to four you

1969
07:51:09.159 --> 07:51:17.799
could start to really experience that sense of not just emptiness,

1970
07:51:18.080 --> 07:51:31.919
but space, a place full of fresh air, place where

1971
07:51:31.959 --> 07:51:38.799
you can stretch. It's almost as if you go down

1972
07:51:38.919 --> 07:51:44.400
to four and three, your mind is expanding with this

1973
07:51:45.720 --> 07:51:57.759
sense of peace and tranquility growing as it moves down

1974
07:51:58.200 --> 07:52:11.040
to When you get to one, mind just feels exactly

1975
07:52:11.240 --> 07:52:27.639
how you want to feel, almost perfect feeling, maybe a

1976
07:52:30.759 --> 07:52:39.840
sensation that you'd like to keep a place that's safe,

1977
07:52:40.840 --> 07:53:01.159
where nothing can affect you at all, and you can

1978
07:53:01.319 --> 07:53:10.279
stay in that that space of comfort and confidence, confident

1979
07:53:10.439 --> 07:53:16.880
in your own ability to create this space and this

1980
07:53:18.240 --> 07:53:24.599
fear of comfort within your own mind just by counting

1981
07:53:25.720 --> 07:53:34.560
ten down to one. And this is something that you

1982
07:53:34.720 --> 07:53:43.720
can do yourself when you're on your own, the time

1983
07:53:43.880 --> 07:53:47.400
when you can maybe sit down, maybe just for a

1984
07:53:47.520 --> 07:54:00.240
few minutes, close your eyes. It just counts slowly from

1985
07:54:00.400 --> 07:54:14.799
ten down to one, and we experience these feelings in

1986
07:54:14.919 --> 07:54:23.759
your mind. And when you feel that way in your mind,

1987
07:54:25.560 --> 07:54:39.799
your body copies your mind, and the feeling is spread

1988
07:54:40.080 --> 07:54:47.240
through your spine and your nervous system into every bond

1989
07:54:47.560 --> 07:54:59.319
of your body, travels through your blood stream, heathing in

1990
07:54:59.520 --> 07:55:18.919
real life scene every article of your existence. And we

1991
07:55:19.040 --> 07:55:28.240
can practice this a few times before the end of

1992
07:55:28.279 --> 07:55:33.040
the recording, and then you can practice on your own.

1993
07:55:35.159 --> 07:55:40.200
And each time you count from ten down to one,

1994
07:55:44.840 --> 07:55:49.560
the feelings of comforts, calmness.

1995
07:55:50.200 --> 07:55:50.840
Deep.

1996
07:55:52.599 --> 07:56:09.959
Deep relaxation becomes stronger, deeper feeling your mind and your

1997
07:56:10.159 --> 07:56:19.520
brain with these positive chemicals that spread throughout your body,

1998
07:56:21.080 --> 07:56:29.759
relaxing you so quickly, relaxing your whole body and mind

1999
07:56:32.720 --> 07:56:46.319
so very very easily, just by counting ten down to one.

2000
07:56:51.479 --> 07:56:52.720
So we're gonna do now.

2001
07:56:53.639 --> 07:56:57.799
I'm gonna count from ten down to one. I'd like

2002
07:56:57.919 --> 07:57:02.159
you to repeat the number after me, So when I

2003
07:57:02.279 --> 07:57:17.119
say ten, you can just repeat to yourself ten. Just notice,

2004
07:57:17.759 --> 07:57:26.520
be aware of how you feel in your mind and

2005
07:57:26.639 --> 07:57:36.040
your body. And when I say nine, you can repeat

2006
07:57:37.279 --> 07:57:55.680
to yourself nine again, noticing increase in comfort and calmness

2007
07:57:56.080 --> 07:58:06.319
in your mind and in your body, the same when

2008
07:58:06.360 --> 07:58:17.639
I say eight, when I say seven, six, when I

2009
07:58:17.720 --> 07:58:37.000
say five, four, when I say three, two, lastly, when

2010
07:58:37.080 --> 07:58:42.279
I say one, it can be that number.

2011
07:58:49.759 --> 07:58:49.880
Now.

2012
07:58:50.000 --> 07:58:55.560
Of course, when you do this on your own without

2013
07:58:55.680 --> 07:59:00.720
listening to me, you can say the numbers or whatever

2014
07:59:02.319 --> 07:59:10.759
speed that you feel is necessary for you, so you

2015
07:59:10.919 --> 07:59:16.840
can adapt. So you feel you want to say the

2016
07:59:17.040 --> 07:59:24.560
numbers ten down to one faster than I do, then

2017
07:59:24.560 --> 07:59:27.479
you go ahead and do that. Or if you feel

2018
07:59:28.319 --> 07:59:31.400
when you do it yourself that you'd like to have

2019
07:59:32.080 --> 07:59:40.000
more more space between the numbers, maybe take a lot

2020
07:59:40.240 --> 07:59:47.840
longer to get from ten all way down to one,

2021
07:59:52.040 --> 08:00:04.520
that's your choice also to do. So, I've been a

2022
08:00:04.680 --> 08:00:13.040
cow from tamp down to one. If when I get

2023
08:00:13.119 --> 08:00:17.479
to one, that will be the end of this recording.

2024
08:00:20.200 --> 08:00:24.360
Let's course you're listening with music, and the music will

2025
08:00:24.439 --> 08:05:35.680
continue ten nine, fight, seven, twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2026
08:05:39.680 --> 08:06:25.639
thirty twelve, eleven, ten, nine, eight, seven, six, five, four

2027
08:06:29.959 --> 08:06:35.639
three two.

2028
08:06:41.919 --> 08:06:42.159
One.

2029
08:06:50.560 --> 08:07:01.360
Now open your eyes letticin a physically film, having counted

2030
08:07:01.439 --> 08:07:09.639
down from twenty to one, allowing stress tension to leave

2031
08:07:09.759 --> 08:07:14.319
through your fingertips and your toes. And as you focus

2032
08:07:14.400 --> 08:07:19.479
on your fingertips, maybe they feel a little bit tingling,

2033
08:07:21.720 --> 08:07:27.159
which is suppost quite understanding considering the tension has been

2034
08:07:27.919 --> 08:07:37.240
exiting your body through your fingertips. So now I'm going

2035
08:07:37.279 --> 08:07:40.279
to count from twenty doun to one again. This time

2036
08:07:44.680 --> 08:07:50.279
you go to feel relief of tension and stress and

2037
08:07:50.400 --> 08:07:59.919
the anxiety that you may have leaving through your stomach.

2038
08:08:02.599 --> 08:08:06.279
Just leaving through your stomach, almost as if it's just

2039
08:08:07.319 --> 08:08:14.400
releasing the whole of your stomach or naval to just

2040
08:08:14.520 --> 08:08:18.759
above your chest or below your chest run So surrounding

2041
08:08:18.840 --> 08:08:23.479
your belly by an area, the whole area, you can

2042
08:08:23.680 --> 08:08:28.119
feel the tension of your body where there's left, just

2043
08:08:29.000 --> 08:08:33.639
releasing from that area, and you may notice that your

2044
08:08:33.720 --> 08:08:41.520
stomach will become very relaxed. As my countdown twenty, that's

2045
08:08:41.639 --> 08:09:55.400
one now twenty nineteen, eighteen, seventeen, sixteen, fifty forty thirty, twelve, eleven, ten, nine, eight, seven, six,

2046
08:10:03.639 --> 08:10:24.799
all three two one. You can open your eyes again

2047
08:10:24.840 --> 08:10:27.520
if you choose, but you can just keep them closed

2048
08:10:28.240 --> 08:10:33.959
because it feels relaxing. Just notice saying a stomach feels

2049
08:10:35.560 --> 08:10:39.319
Notice as your focus, just do a little scam of

2050
08:10:39.439 --> 08:10:55.759
your body, not just saying your body feels focusing upper body, back, chest, stomach, lags, arms, hands, feet,

2051
08:10:58.799 --> 08:11:05.759
just noticing, and you know, you may start to film

2052
08:11:08.200 --> 08:11:12.400
of a sense of tiredness, which may be the reason

2053
08:11:13.119 --> 08:11:20.439
listening to this recording because you like to let go

2054
08:11:20.799 --> 08:11:32.000
completely of everything and drift off into a nice, natural, calm,

2055
08:11:32.400 --> 08:11:51.520
relaxing sleep. So now the focus on your forehead, and

2056
08:11:51.639 --> 08:11:54.439
if you choose, you can incorporate your eyes in this

2057
08:11:54.799 --> 08:12:01.319
focus as well. With your forehead and your eyes, it's

2058
08:12:01.360 --> 08:12:05.880
that whole area basically almost as if you were wearing

2059
08:12:05.919 --> 08:12:10.200
a mask, you know, like a I don't know, Batman

2060
08:12:10.439 --> 08:12:17.000
mask or something I'm trying to sorrow or something, you know,

2061
08:12:17.119 --> 08:12:19.840
the kind of mask that covers your eyes but also

2062
08:12:20.040 --> 08:12:26.159
covers quite a lot of the forehead. Focusing on that

2063
08:12:26.360 --> 08:12:29.000
area because that's the area that we're now going to

2064
08:12:29.080 --> 08:12:36.560
release tension, stress from your mind, your brain, from your mind,

2065
08:12:36.680 --> 08:12:40.919
and any tension that you may have remain in your face,

2066
08:12:41.959 --> 08:12:48.119
in your neck, your jaw, your eyes, your forehead, or

2067
08:12:48.200 --> 08:12:54.400
your scalp so basically any intension within your head area,

2068
08:12:55.119 --> 08:13:02.279
including your mind and your brain that's going to be

2069
08:13:02.439 --> 08:13:10.479
released through or full head in your eyes. As I

2070
08:13:10.599 --> 08:13:16.599
count down the game from twenty down to one now

2071
08:13:19.119 --> 08:14:42.919
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, well eleven, ten, nine, eight, seven, six, five, four,

2072
08:14:47.080 --> 08:15:12.319
three one, noticing as you scared your face but jaw,

2073
08:15:12.919 --> 08:15:21.720
your eyes, but cheap bones, your ears, your forehead, your scalp,

2074
08:15:23.360 --> 08:15:28.639
your neck, backing, your neck, front of your neck, the

2075
08:15:28.880 --> 08:15:39.799
side of your neck, and your throat. Noticing being aware

2076
08:15:40.040 --> 08:15:51.360
of the comfort increased in relaxation, not just in your

2077
08:15:51.520 --> 08:15:56.840
head and neck and mind, also the rest of your body.

2078
08:16:02.159 --> 08:16:08.680
Just notice how loose the calm you felt, how easy

2079
08:16:11.000 --> 08:16:22.319
it is to just let go completely, let go completely,

2080
08:16:29.959 --> 08:16:40.400
how easy. So what I'm going to do now is

2081
08:16:41.959 --> 08:16:49.599
to focus on the top of your head. Am I

2082
08:16:49.720 --> 08:16:58.479
going to allow every last piece of tension or stress

2083
08:16:58.720 --> 08:17:03.200
of mine you will be lingering and hiding in your body,

2084
08:17:04.159 --> 08:17:06.400
your mind, my head.

2085
08:17:07.720 --> 08:17:08.119
To just.

2086
08:17:09.840 --> 08:17:16.240
Be sucked down on the top of your head released

2087
08:17:20.119 --> 08:17:27.200
to Yeah, I was sucked down into the clouds. The

2088
08:17:27.279 --> 08:17:33.360
big cloud of my head was like a whoopo. It

2089
08:17:33.720 --> 08:17:38.159
is gonna suck that tension out of the top of

2090
08:17:38.240 --> 08:17:50.040
your head. Just take away good you focus. Imagine an

2091
08:17:50.159 --> 08:17:54.439
opening on the top of your head with a tension,

2092
08:17:54.919 --> 08:18:00.360
stressed and you maybe issues, maybe worries of it, said

2093
08:18:00.639 --> 08:18:05.560
the un yuste. Now you can all be sucked down

2094
08:18:05.599 --> 08:18:13.040
at my head. They've taken away. As I count down again,

2095
08:18:13.720 --> 08:18:41.880
I'm twenty down to one now twenty nineteen, eighteen, seventeen,

2096
08:18:47.279 --> 08:19:01.840
sixteen fifty four t.

2097
08:19:14.959 --> 08:19:15.919
To weeve.

2098
08:19:21.360 --> 08:19:48.599
Eleven nine eight seven.

2099
08:19:52.840 --> 08:20:03.880
Six wool.

2100
08:20:07.720 --> 08:20:35.959
Three WHA pray you not to see how he failed,

2101
08:20:42.439 --> 08:20:50.639
how relaxed? Do calm if physically and mentally failed right

2102
08:20:50.840 --> 08:21:05.799
now help being so your mind feels it feels so

2103
08:21:06.119 --> 08:21:11.439
nice to just let go, to give yourself some space

2104
08:21:13.119 --> 08:21:24.759
to breathe easily, to think calmly, just to take a

2105
08:21:24.919 --> 08:21:32.400
break from all that pointless worry and concerns about things

2106
08:21:32.639 --> 08:21:41.880
that you don't need to think about right now, because

2107
08:21:43.520 --> 08:21:47.560
this is your time to let go. This is your

2108
08:21:47.759 --> 08:21:57.639
space to enjoy feeling deeply relaxed, peaceful in your mind,

2109
08:21:58.919 --> 08:22:08.200
relaxed and your body. That can feel so good, so

2110
08:22:08.799 --> 08:22:17.119
nice to just not have to do anything, to be

2111
08:22:17.240 --> 08:22:27.880
able to really enjoy that serenity that comes of letting

2112
08:22:28.040 --> 08:22:33.479
go completely that peacefulness that comes with.

2113
08:22:41.080 --> 08:22:41.560
In this.

2114
08:22:43.360 --> 08:22:53.439
Peaceful space, and you can keep this sense of calmness

2115
08:22:54.279 --> 08:23:06.040
for the long you choose. If you choose to drift

2116
08:23:06.279 --> 08:23:13.119
off into a deep, healing, natural sleep, then you can

2117
08:23:13.200 --> 08:23:24.759
do that. It's completely up to you. And you can

2118
08:23:24.959 --> 08:23:30.919
keep this feeling of calmness physically in your mind for

2119
08:23:31.080 --> 08:23:45.759
so long because you choose to feel completely relaxed, completely relaxed,

2120
08:23:48.959 --> 08:23:54.680
and I'd like you to make up your mind, then

2121
08:23:54.680 --> 08:24:05.639
you get to relax. And I want to explore that

2122
08:24:05.880 --> 08:24:11.159
with you. What it feels like when you actually decide

2123
08:24:13.400 --> 08:24:18.040
that you're going to relax, not forcing yourself, but giving

2124
08:24:18.119 --> 08:24:24.080
yourself that. Yes, it is a command, really, isn't it.

2125
08:24:24.200 --> 08:24:31.520
When you're telling yourself relax in a gentle but firm

2126
08:24:31.599 --> 08:24:38.919
way that only you can really tell yourself in that way.

2127
08:24:39.720 --> 08:24:41.520
You can't really have someone else say to you and

2128
08:24:41.639 --> 08:24:44.279
now relax, relax.

2129
08:24:44.919 --> 08:24:45.119
You know.

2130
08:24:47.279 --> 08:24:49.560
It needs to be gentle, but you can't. Someone else

2131
08:24:49.599 --> 08:24:57.680
can't really have the same the same kind of influence

2132
08:24:58.840 --> 08:25:07.000
or power that you have over your own physicality, over

2133
08:25:07.200 --> 08:25:16.439
how you feel, because when you say it to yourself,

2134
08:25:17.720 --> 08:25:24.720
it means more. It's personal and your brain and your

2135
08:25:25.119 --> 08:25:29.840
unconscious mind and your body listens to what you say.

2136
08:25:32.119 --> 08:25:36.240
So for example, we'll test it out. We'll do your test,

2137
08:25:36.520 --> 08:25:40.319
few your tests along the way, and you can get

2138
08:25:40.439 --> 08:25:46.919
more of an idea of the force, a positive force

2139
08:25:47.319 --> 08:25:54.040
you can have in creating a sense of comfort and

2140
08:25:54.240 --> 08:26:00.639
relaxation in your body and your mind quite quickly just

2141
08:26:01.040 --> 08:26:11.400
by you telling yourself to relax. So I want to

2142
08:26:11.520 --> 08:26:18.439
start by its focus on your hands. So focus on

2143
08:26:18.520 --> 08:26:23.799
your hands. Just tell your hands to relax. Just say relax.

2144
08:26:25.439 --> 08:26:30.840
As you focus on your hands, you could say my

2145
08:26:31.159 --> 08:26:34.959
hands are relaxed, or I want my hands to relax.

2146
08:26:37.040 --> 08:26:42.799
I think if you actually do it directly by focusing

2147
08:26:43.479 --> 08:26:47.639
and imagining that your hands, can you hear what you're saying.

2148
08:26:47.799 --> 08:26:53.400
You know they've got little ears, a little weird. So

2149
08:26:53.680 --> 08:27:04.240
talking to your hands and just say relax. Notice it

2150
08:27:10.400 --> 08:27:25.520
how your hands start to relax. Now focus on your

2151
08:27:25.599 --> 08:27:29.400
eyes and tell your eyes to relax. If you're just

2152
08:27:29.479 --> 08:27:35.919
saying the same word relax, and find the right tone

2153
08:27:36.560 --> 08:27:42.479
for you. You know, I might say relax, but you

2154
08:27:43.479 --> 08:27:50.959
you might say relax or relax. You know you might

2155
08:27:51.040 --> 08:27:57.439
say it differently to yourself, and that's important for you

2156
08:27:58.279 --> 08:28:03.919
to gauge what feels right for you to just tell

2157
08:28:03.959 --> 08:28:09.880
your eyes to relax whilst focusing on your eyes, your eyelids,

2158
08:28:10.040 --> 08:28:15.400
the muscles around your eyes, your eyebrows, and just tell

2159
08:28:15.520 --> 08:28:20.360
your eyes historrectly relax.

2160
08:28:22.240 --> 08:28:22.400
Now.

2161
08:28:49.200 --> 08:28:59.360
Now, I just did that myself, and sometimes you may

2162
08:28:59.479 --> 08:29:04.560
feel the need a bit more time for the different

2163
08:29:04.639 --> 08:29:08.319
paths to relax, you know, because I started talking again,

2164
08:29:08.919 --> 08:29:13.919
and maybe that part hasn't relaxed fully. But what happened

2165
08:29:14.040 --> 08:29:16.840
is that would just continue to relax even though I'm talking.

2166
08:29:18.599 --> 08:29:24.400
That's happened with my eyes. Something else I noticed is

2167
08:29:26.360 --> 08:29:30.159
when I started focusing on my eyes, they actually almost

2168
08:29:30.319 --> 08:29:32.959
became They got worse before they got better in a way,

2169
08:29:33.680 --> 08:29:36.639
so that I felt a degree of tension growing in

2170
08:29:36.759 --> 08:29:42.520
my eyes and then disappearing. So I think what that

2171
08:29:42.799 --> 08:29:47.400
was really was just ME becoming more aware of the

2172
08:29:47.639 --> 08:29:52.959
tension that was already there that I wasn't I wasn't

2173
08:29:53.080 --> 08:29:58.080
focused on it before, so I wasn't really acknowledging it

2174
08:29:58.479 --> 08:30:15.639
more really conscious to those feelings. Yeah, my eyes still

2175
08:30:15.759 --> 08:30:22.400
continue to relax, as well as my hands. Actually, my

2176
08:30:22.560 --> 08:30:28.759
hands have got a certain kind of energy like not buzzing,

2177
08:30:28.959 --> 08:30:33.840
but I can kind of feel a degree of energy

2178
08:30:33.919 --> 08:30:40.119
in my hands, Maybe that's where the tension has been released.

2179
08:30:42.000 --> 08:30:51.639
Maybe that's cause in them. The next part, I think

2180
08:30:51.799 --> 08:30:54.400
we should focus on the back of the neck. That's

2181
08:30:54.439 --> 08:30:59.400
a part of is quite often well for me, holds tension.

2182
08:30:59.439 --> 08:31:02.240
I don't know about for yourself, but I think it's

2183
08:31:02.360 --> 08:31:08.680
quite a standard place where tension is sometimes held. So,

2184
08:31:10.799 --> 08:31:13.919
and I'm doing exactly what you're doing as you do

2185
08:31:14.040 --> 08:31:17.599
it as well, so I'm telling my body parts to

2186
08:31:17.759 --> 08:31:20.720
relax as well. So if you tell your neck the

2187
08:31:20.880 --> 08:31:23.639
back of your neck, focus on the back of your neck,

2188
08:31:23.720 --> 08:31:31.400
and just say relax in your own words, your own tone,

2189
08:31:31.759 --> 08:31:34.599
in your own voice. You can say out loud, or

2190
08:31:34.680 --> 08:31:39.720
you can just say it to yourself internally. But you're focusing,

2191
08:31:40.119 --> 08:31:44.000
and you're saying it literally to the back of your neck,

2192
08:31:44.840 --> 08:31:47.319
as if the back of your neck can actually hear

2193
08:31:48.200 --> 08:31:54.919
what you're saying. To do that, now, just say relax

2194
08:31:55.479 --> 08:31:58.400
to the back of your neck, then I'll do the same.

2195
08:32:37.200 --> 08:32:37.360
Now.

2196
08:32:37.400 --> 08:32:40.919
What I noticed, and you may have had similar thing

2197
08:32:42.439 --> 08:32:45.360
is even though I was focusing on the back of

2198
08:32:45.439 --> 08:32:57.680
my neck, other parts started to and showed themselves to me,

2199
08:32:58.000 --> 08:33:00.959
or maybe because they want to be relaxed as well.

2200
08:33:01.080 --> 08:33:05.560
But I started noticing the feelings in my shoulders at

2201
08:33:05.599 --> 08:33:11.360
tension in my shoulders and in my upper back. Whether

2202
08:33:11.479 --> 08:33:15.639
that was because my back of my neck was saying,

2203
08:33:17.119 --> 08:33:22.119
I'm pretty much okay. It's the other parts that need attention,

2204
08:33:28.520 --> 08:33:31.520
but my low my back of my neck is still relaxing.

2205
08:33:33.000 --> 08:33:35.479
But I just became more aware of other parts that

2206
08:33:35.720 --> 08:33:44.360
needed attention. Now, this might happen, and it's not. It

2207
08:33:44.439 --> 08:33:46.880
doesn't mean that it's going any wrong. It just means

2208
08:33:47.720 --> 08:33:53.759
you're being notified of more places that also want to

2209
08:33:53.799 --> 08:34:00.880
feel relaxed. So I'm going to focus on my other back.

2210
08:34:02.200 --> 08:34:05.959
So you can do the same even if you don't

2211
08:34:06.040 --> 08:34:11.599
have any feelings of attention, they're obvious in your other back.

2212
08:34:13.560 --> 08:34:18.400
You just focus on your back and the whole area

2213
08:34:18.560 --> 08:34:23.080
from the shoulder blades down to the middle of your

2214
08:34:23.159 --> 08:34:34.040
back and your spine and needs all the shoulder blades more. Yeah,

2215
08:34:34.159 --> 08:34:39.240
that's the parts that it's given me.

2216
08:34:41.000 --> 08:34:41.319
That not.

2217
08:34:43.240 --> 08:34:46.040
That it needs relaxing. The sounds gonna ask that more

2218
08:34:46.119 --> 08:35:00.799
to relax, and you can do the same. Now, relax

2219
08:35:00.959 --> 08:35:18.880
your upper back. Something strange happened there, and this often happens.

2220
08:35:18.919 --> 08:35:19.639
I've been doing this.

2221
08:35:22.400 --> 08:35:28.560
For sixteen years or something and often I'm I'm surprised,

2222
08:35:29.479 --> 08:35:36.240
but amazed really that there can be a feeling. So

2223
08:35:36.479 --> 08:35:39.040
when I was focusing on the back of my neck,

2224
08:35:39.919 --> 08:35:44.040
my other back was starting to feel quite stressed and

2225
08:35:44.799 --> 08:35:50.319
in need of attention. As soon as I started talking

2226
08:35:50.520 --> 08:35:55.400
to you about my upper back and talking about, you know,

2227
08:35:55.919 --> 08:36:01.000
getting ready to ask the upper back to relax, the

2228
08:36:01.119 --> 08:36:06.720
back already started to relax. It's almost as if it

2229
08:36:06.880 --> 08:36:12.319
doesn't need to hear the words, just needs the intention,

2230
08:36:17.080 --> 08:36:28.400
just needs to be noticed. And that is something that

2231
08:36:28.720 --> 08:36:35.720
often happens in this type of situation is when you

2232
08:36:35.959 --> 08:36:41.119
start to relax a couple of parts of your body,

2233
08:36:42.200 --> 08:36:46.959
as we've done with our hands, our eyes and eyelids,

2234
08:36:48.759 --> 08:36:55.759
and now back of the neck, top of the back,

2235
08:36:57.720 --> 08:37:01.279
up a back, the rest the body seems to just

2236
08:37:02.680 --> 08:37:12.520
take notice and decide in its own way to start relaxing.

2237
08:37:14.360 --> 08:37:19.759
Other parts of your body start to just become looser.

2238
08:37:24.479 --> 08:37:27.319
I suppose it's kind of like a bit of an avalanche,

2239
08:37:27.479 --> 08:37:32.400
you know, the little ball starts rolling. Before you know,

2240
08:37:32.680 --> 08:37:35.919
the whole of your body is completely relaxed and can't

2241
08:37:45.080 --> 08:37:53.279
and you can focus on your face, focus on your eyes,

2242
08:37:55.639 --> 08:38:07.200
your eyelids, your eyebrows, the us around your eyes. Maybe

2243
08:38:07.240 --> 08:38:12.279
you start to notice that your forehead is more relaxed

2244
08:38:12.319 --> 08:38:19.560
than it was, Maybe your face is more relaxed. I

2245
08:38:19.599 --> 08:38:23.880
would say my entire face is a lot more relaxed

2246
08:38:23.919 --> 08:38:37.279
than it was. So I'm going to focus now on

2247
08:38:37.959 --> 08:38:45.080
your shoulders again, just like before. Just tell your shoulders

2248
08:38:45.759 --> 08:38:49.400
and you can do them individually. You can do right shoulder,

2249
08:38:49.520 --> 08:38:53.880
left shoulder. I just did do both at the same time.

2250
08:38:55.919 --> 08:38:59.680
Just tell your shoulders actual, focus on them in your mind,

2251
08:39:01.080 --> 08:39:06.279
focus on how they feel. Maybe you can see them

2252
08:39:06.759 --> 08:39:16.880
in your winds time. Just tell your shoulders to relax

2253
08:39:54.520 --> 08:40:10.759
as nice as they relax. But do you notice, especially

2254
08:40:10.880 --> 08:40:17.279
on my back, is the connection between the different parts

2255
08:40:18.799 --> 08:40:28.959
the bank, with shoulders, the neck being all connected. Being

2256
08:40:29.119 --> 08:40:35.599
such a large part of your body, it's always hard

2257
08:40:35.720 --> 08:40:44.159
to separate them from each other. My lower back is

2258
08:40:44.240 --> 08:40:53.479
starting to relax on its own. Maybe I'm going too slow,

2259
08:40:55.959 --> 08:40:59.279
and that could be an issue because we all go

2260
08:40:59.439 --> 08:41:05.720
a different speeds. And the idea of the beginning of

2261
08:41:05.880 --> 08:41:08.360
this recording was for you to be able to just

2262
08:41:08.680 --> 08:41:25.119
say to yourself, relax without focusing on any particular part

2263
08:41:25.279 --> 08:41:30.880
of your body. Because when you know that telling your

2264
08:41:31.240 --> 08:41:42.840
hands to relax, and your hands relax. Let me tell

2265
08:41:42.919 --> 08:41:51.279
your eyelids, your eyes, and muscles around your eyes and

2266
08:41:51.400 --> 08:42:05.279
your eyebrows to relax, and they relax. He tell the

2267
08:42:05.919 --> 08:42:25.040
back of your neck to relax, and it relaxes. You

2268
08:42:25.200 --> 08:42:52.479
tell your upper back to relax, and it relaxes. You

2269
08:42:52.680 --> 08:43:32.000
tell your shoulders to relax, and they relaxed. You told

2270
08:43:32.080 --> 08:43:38.880
your hands to relax, They relaxed, and they continued to relax.

2271
08:43:44.919 --> 08:43:51.560
You told your eyelids, the muscles around your eyes, your

2272
08:43:51.599 --> 08:44:03.279
eyebrows to relax, They relaxed and continue to relax.

2273
08:44:09.680 --> 08:44:11.400
When you told the back of your neck.

2274
08:44:12.759 --> 08:44:18.479
But you saw the back of your neck and told

2275
08:44:18.520 --> 08:44:38.159
it to relax and relaxed and continued to relax. When

2276
08:44:38.200 --> 08:44:47.759
you told your upper back to relax, he relaxed and

2277
08:44:47.919 --> 08:45:04.200
continued to relax. That's with your shoulders. You told your

2278
08:45:04.279 --> 08:45:18.200
shoulders to relax, and your shoulders relaxed and continued to relax.

2279
08:45:23.919 --> 08:45:32.279
And it's not just that, It's that the rest of

2280
08:45:32.360 --> 08:45:39.479
your body has also been listening, and their relaxation has

2281
08:45:39.680 --> 08:45:46.840
been spreading. So from your eyes, the relaxation spread your forehead,

2282
08:45:49.880 --> 08:46:04.040
round your face, into your skin, into your jaw, into

2283
08:46:04.119 --> 08:46:09.599
the front sides of your neck, way down your chest.

2284
08:46:09.560 --> 08:46:10.639
And stole.

2285
08:46:16.959 --> 08:46:25.400
Your relaxed hands and shoulders met through your arms, relaxing

2286
08:46:27.639 --> 08:46:36.919
fore arms up, arms, out words, your wrists, let you

2287
08:46:37.000 --> 08:46:54.439
go lower back your hips, but expoy you just start

2288
08:46:54.599 --> 08:47:03.400
to relax and continue come fat spreading through your leggs,

2289
08:47:08.840 --> 08:47:18.959
way down to your egles, tops of your feet, the

2290
08:47:19.240 --> 08:47:24.000
sight of your feet and the bottoms of your feet

2291
08:47:27.799 --> 08:47:59.959
relaxing into your toes. Each to relaxing, and it should

2292
08:48:00.080 --> 08:48:24.880
body relaxes more. Your mind becomes slower and peaceful, to

2293
08:48:25.040 --> 08:48:38.119
the point where if you choose to fall asleep, you

2294
08:48:38.200 --> 08:48:56.400
can easily dear, easy drift away because there's nothing going

2295
08:48:56.479 --> 08:49:11.840
on in your mind. Your brain is peaceful. Your body

2296
08:49:12.360 --> 08:49:46.599
continues to rise with that connection between your body relaxing.

2297
08:49:47.040 --> 08:50:01.000
The word you say to yourself relax means that you

2298
08:50:01.159 --> 08:50:07.840
don't need to focus on just one part. You can

2299
08:50:08.040 --> 08:50:25.919
just focus on your entire body, saying the powerful words

2300
08:50:35.639 --> 08:50:51.279
and those familiar sensations of comfort spreading throughout your body,

2301
08:50:56.680 --> 08:51:07.599
the seing and calming and heeding every part of your

2302
08:51:07.680 --> 08:51:35.439
body feeding relaxed. So all we need to do now one.

2303
08:51:35.439 --> 08:51:35.799
Is just.

2304
08:51:37.639 --> 08:52:17.479
Tell yourself relax feeding completely. Come for the starting down

2305
08:52:17.680 --> 08:53:19.520
with number twenty nineteen, eighteen, seventeen six fifteen.

2306
08:53:41.520 --> 08:55:45.439
Four thirty zooel us.

2307
08:57:53.720 --> 09:00:14.639
Must eighth.

2308
09:02:00.880 --> 09:04:06.200
Dust includ.

2309
09:05:03.599 --> 09:06:06.599
Using one.

2310
09:06:13.000 --> 09:06:35.199
So counting down from ten to one ten nine, eight, seven, six,

2311
09:06:37.440 --> 09:06:57.599
five four three two one. And maybe that was a

2312
09:06:57.680 --> 09:07:01.800
bit too quick in order to remain Maybe it's a

2313
09:07:01.839 --> 09:07:07.959
bit too fast for you to notice the calming of

2314
09:07:08.080 --> 09:07:14.760
your body, maybe even a little bit of pressure there,

2315
09:07:14.959 --> 09:07:18.360
like you're counting down from ten to one. What do

2316
09:07:18.440 --> 09:07:21.879
you expect me to do? Man, expect me to stick

2317
09:07:21.879 --> 09:07:25.839
go with floppy just because you're counting down.

2318
09:07:29.959 --> 09:07:30.160
Two.

2319
09:07:31.199 --> 09:07:34.480
You can try it again, but this time I'll go

2320
09:07:34.559 --> 09:07:41.599
a bit slower this time, and you focus on the

2321
09:07:41.760 --> 09:07:45.879
whole of your body before we focus on your legs.

2322
09:07:48.319 --> 09:07:57.480
Just notice how your body does start to feel more

2323
09:07:57.919 --> 09:08:38.199
relaxed with every number that I count down ten nine, eight, seven, six,

2324
09:08:46.639 --> 09:09:40.199
five four three two one.

2325
09:09:45.720 --> 09:09:45.959
Wow.

2326
09:09:51.519 --> 09:09:57.239
I just notice how how you feel, generally, how your

2327
09:09:57.279 --> 09:10:12.120
body feels. It's not necessarily even about counting down from

2328
09:10:12.199 --> 09:10:19.879
ten to one. It's that space that you have, that

2329
09:10:20.959 --> 09:10:38.279
body space between being active physically or mentally to just

2330
09:10:43.040 --> 09:10:48.199
sitting or lying down, just being there, not doing anything,

2331
09:10:48.400 --> 09:10:55.000
not saying anything, or needing to think about anything. So

2332
09:10:55.720 --> 09:10:58.720
it opens up a space, you know, a bit of

2333
09:10:58.800 --> 09:11:09.760
a space, the gap. And the more I came down

2334
09:11:09.839 --> 09:11:17.199
for the tental one, the bigger that gap becomes. So

2335
09:11:17.319 --> 09:11:29.639
there's that gap of calmness, of comfort and relaxation. It's

2336
09:11:29.680 --> 09:11:41.839
a nice feeling, yeah, And it moves those stresses or

2337
09:11:42.360 --> 09:11:56.239
discomforts physically or emotionally, moves away. Allows you.

2338
09:11:58.959 --> 09:11:59.440
To just.

2339
09:12:01.519 --> 09:12:08.760
I slow down, someone to count again from ten down

2340
09:12:08.800 --> 09:12:18.800
to one, and notice that gap widening, the gap. And

2341
09:12:18.919 --> 09:12:23.919
as it widens, it's almost like the stress of attention

2342
09:12:24.760 --> 09:12:43.879
falls into the gap. It gives you that distance, that space.

2343
09:12:46.239 --> 09:14:41.040
Now ten nine, eight, seven, six, five, four three two one.

2344
09:14:52.919 --> 09:15:13.000
How is your body feel? No, can you notice that?

2345
09:15:14.000 --> 09:15:50.680
Do you feeling calmer? Are you feeling more relaxed? As

2346
09:15:50.720 --> 09:16:11.040
we now focus on your legs, just your legs. We're

2347
09:16:11.120 --> 09:16:31.000
just gonna start with focusing on your thighs. Of course,

2348
09:16:31.160 --> 09:16:36.040
it's not the most exciting thing to be doing because

2349
09:16:39.160 --> 09:16:42.319
I'm sure like most of your body is not not

2350
09:16:42.480 --> 09:16:54.839
going on right now. Just focusing on the whole of

2351
09:16:54.919 --> 09:17:01.360
your thighs, the tops of your thighs, the sides of

2352
09:17:01.480 --> 09:17:08.319
your thighs, the bottoms of your thighs, your outer thighs

2353
09:17:08.440 --> 09:17:13.319
and your inner thighs, basically the whole of your thigh

2354
09:17:13.440 --> 09:17:15.680
that leads into.

2355
09:17:15.480 --> 09:17:16.160
Your hip.

2356
09:17:20.040 --> 09:17:30.760
And it goes down to your knee joints. Now, this

2357
09:17:30.959 --> 09:17:38.440
is a big area. It's a very heavy area. It's

2358
09:17:38.599 --> 09:17:45.000
very strong, probably the strongest muscles in your body or

2359
09:17:45.080 --> 09:18:01.440
in your thighs. But I don't think we perhaps give

2360
09:18:01.559 --> 09:18:14.800
enough attention to our thighs. Perhaps we don't acknowledge how

2361
09:18:14.919 --> 09:18:36.800
important our thighs are to our lives, how much they

2362
09:18:36.879 --> 09:18:50.279
actually do for us all through our lives. And it

2363
09:18:50.519 --> 09:18:56.080
may seem to sound really weird, but I think that

2364
09:18:56.279 --> 09:19:04.160
all of our body parts, especially our thighs, need some TLC,

2365
09:19:07.519 --> 09:19:17.599
a bit of love shown, a bit of the acknowledgement,

2366
09:19:20.360 --> 09:19:29.400
thank you, gratitude for what our thighs do for us.

2367
09:19:35.959 --> 09:19:41.599
And I know this may sound a bit strange. Maybe

2368
09:19:41.639 --> 09:19:44.639
you think, why am I? Surely I should be out

2369
09:19:45.160 --> 09:19:53.599
in the garden hugging a tree or something. Wow, it's

2370
09:19:53.680 --> 09:19:56.879
hard to set a microphone up on a tree. That's

2371
09:19:56.919 --> 09:19:59.360
why I'm doing this indoors. Otherwise I would be outside

2372
09:19:59.440 --> 09:20:03.279
hugging a tree. No, I can't see the television.

2373
09:20:02.800 --> 09:20:03.279
From the tree.

2374
09:20:09.959 --> 09:20:14.239
If you move down to your knees gain such an

2375
09:20:14.319 --> 09:20:24.040
important part, and I think we don't necessarily I'll speak

2376
09:20:24.080 --> 09:20:31.400
for myself here, I don't necessarily appreciate all that my

2377
09:20:31.639 --> 09:20:36.800
needs do for me until I have a problem with

2378
09:20:36.919 --> 09:20:42.000
my knee. It's occasionally if I wor maybe I'll patch it,

2379
09:20:42.360 --> 09:20:48.160
or it's aching for some reason. It's then that I

2380
09:20:48.360 --> 09:20:53.839
realize how much it does. You know, the benefit of

2381
09:20:53.919 --> 09:21:01.400
being able to use my legs without any kind of

2382
09:21:01.519 --> 09:21:09.879
physical discomfort is a beautiful thing that's possibly not appreciated

2383
09:21:10.040 --> 09:21:21.040
until it's temporarily removed. You know that's comfort. Now as

2384
09:21:21.080 --> 09:21:26.440
you focus on your knees, regardless of how your knees feel,

2385
09:21:29.559 --> 09:21:35.279
you can have that sense of gratitude and love to

2386
09:21:35.400 --> 09:21:48.160
your needs for all that they do for you. When

2387
09:21:48.199 --> 09:21:52.160
you can still have that attention on your thighs, maybe

2388
09:21:52.360 --> 09:21:59.680
notice how your thighs feel. Maybe notice that they are

2389
09:22:01.519 --> 09:22:17.879
relaxing more deeply as you focus now on the bottoms

2390
09:22:17.919 --> 09:22:22.360
of your legs, your shins, and your calf muscles, the

2391
09:22:22.480 --> 09:22:30.120
bones between your knees and your feet incorporates, and the

2392
09:22:30.239 --> 09:22:42.879
course your ankles so important. Anyone that's had even like

2393
09:22:43.040 --> 09:22:49.919
the slightest sprain of an ankle knows how how much

2394
09:22:50.080 --> 09:22:59.800
we take our ankles for granted, and it's kind of

2395
09:23:00.160 --> 09:23:04.440
trained in a way. When you think that, you know,

2396
09:23:04.839 --> 09:23:08.720
logically our wrists are a lot thinner than the rest

2397
09:23:08.760 --> 09:23:13.319
of our arms, which is okay, it doesn't I can't

2398
09:23:13.360 --> 09:23:16.839
see any problem with that because we're just picking stuff

2399
09:23:16.919 --> 09:23:24.160
up by our ankles so much thinner than the rest

2400
09:23:24.199 --> 09:23:34.839
of our legs. And from a physics perspective or logical

2401
09:23:35.000 --> 09:23:39.080
even it doesn't really make sense that all this weight

2402
09:23:40.760 --> 09:23:47.720
would ultimately be resting on your ankles then leading to

2403
09:23:47.800 --> 09:24:01.000
your feet a thin area, thin bone. Yeah, it does

2404
09:24:01.239 --> 09:24:08.000
so much great work. Supports us, supports our body for

2405
09:24:08.120 --> 09:24:22.639
a lifetime, helps us to balance, helps you to get

2406
09:24:22.720 --> 09:24:32.160
around and be mobile. And there's the calf muscles. Of course,

2407
09:24:37.279 --> 09:24:39.760
when I was younger, I couldn't see the point in

2408
09:24:39.839 --> 09:24:45.839
calf muscles didn't seem to do anything. Okay, if I

2409
09:24:45.919 --> 09:24:49.839
walked around on tiptoes, then my calf muscles get some work.

2410
09:24:51.239 --> 09:24:53.800
But of course that's not true. The calf muscles are

2411
09:24:53.839 --> 09:25:03.760
being used whenever we use their legs and your shins

2412
09:25:07.000 --> 09:25:16.000
there to protect your lower legs, shaped in a way

2413
09:25:17.879 --> 09:25:29.959
almost as a protector with the bone leading, of course,

2414
09:25:30.040 --> 09:25:40.279
to your ankles and your feet. I'm not going to

2415
09:25:40.360 --> 09:25:42.519
focus on your feet. We're just going to focus on

2416
09:25:42.599 --> 09:25:49.120
the legs. And I realize, and now that I've mentioned

2417
09:25:49.160 --> 09:25:53.839
your feet, you've probably focuses on them anyway, So maybe

2418
09:25:53.919 --> 09:26:00.120
I should focus on your feet a little bit. You

2419
09:26:00.160 --> 09:26:04.559
can have them in your awareness the same as you

2420
09:26:05.400 --> 09:26:09.279
have your thighs in your awareness. Even though we haven't

2421
09:26:09.319 --> 09:26:14.760
been focusing on your thighs for a few minutes and

2422
09:26:14.919 --> 09:26:25.879
we're focusing on your ankles, there's still that sensation of

2423
09:26:29.080 --> 09:26:41.839
comfort in your thighs, and there's that moment of energy

2424
09:26:43.919 --> 09:26:50.959
because the thighs hold lots of different sensations. Of course,

2425
09:26:51.040 --> 09:26:55.760
there's the muscles, the big strong muscles that we have

2426
09:26:56.000 --> 09:27:09.319
in our thighs, but the skin on the outside of

2427
09:27:09.400 --> 09:27:14.720
the thighs, as in the outside of all of our body,

2428
09:27:15.519 --> 09:27:27.080
can be very sensitive, sensitive to the touch, sensitive to temperature,

2429
09:27:33.639 --> 09:27:41.199
and inside your thighs the bones, there's the muscle, there's

2430
09:27:41.239 --> 09:27:46.319
the blood, vessels, the arch trees, all this stuff that's

2431
09:27:46.559 --> 09:27:55.400
inside your thighs. I guess sometimes it'd be nice if

2432
09:27:55.400 --> 09:28:00.279
you could actually put your fingers inside your thighs and

2433
09:28:00.279 --> 09:28:06.120
a message so you can message on the outside, of course,

2434
09:28:06.919 --> 09:28:09.279
but to be able to get deep into the muscles,

2435
09:28:10.279 --> 09:28:15.400
to be able to just message inside your thighs, message

2436
09:28:15.440 --> 09:28:24.160
in the bones of your leg massage called the veins,

2437
09:28:24.400 --> 09:28:34.599
and just gently healing the figs and you can move

2438
09:28:34.800 --> 09:28:42.160
down message and inside your knees, just message in those bones,

2439
09:28:43.199 --> 09:28:50.080
but with healing fingertips, spreading that healing energy deep.

2440
09:28:49.919 --> 09:28:53.080
Into the choice your knees.

2441
09:28:58.519 --> 09:29:03.199
Of course, there's the back and your yourn. The inside

2442
09:29:03.360 --> 09:29:11.760
crease where your knee is a really sensitive area, really

2443
09:29:12.480 --> 09:29:16.319
feels very nice when you stroke it. That might be

2444
09:29:16.480 --> 09:29:20.440
because it's an area that's not really touched very often.

2445
09:29:22.480 --> 09:29:29.360
It's almost like a hidden part, that crease in your legs.

2446
09:29:29.440 --> 09:29:36.480
It's almost it's like a part that has a sensitivity,

2447
09:29:36.599 --> 09:29:47.000
which is a little bit different. Of course, it's protected

2448
09:29:47.120 --> 09:29:58.360
by your legs, so you can imagine putting your fingers

2449
09:29:58.519 --> 09:30:09.480
into that crease legs folding between your legs. You can

2450
09:30:09.599 --> 09:30:15.120
just message with your fingertips, let your fingertips going inside,

2451
09:30:16.800 --> 09:30:24.879
massage in the muscle or tissue. You can of course

2452
09:30:25.040 --> 09:30:31.680
feel the bones of your knees heading through your fingertips,

2453
09:30:39.080 --> 09:30:44.879
and then as you go down to half muscles and.

2454
09:30:44.959 --> 09:30:45.519
That's the part.

2455
09:30:45.559 --> 09:30:48.919
I'd like to be able to really put.

2456
09:30:48.800 --> 09:30:55.680
My fingertips deep inside my calf muscles, massage in every

2457
09:30:57.360 --> 09:31:10.080
single tissue of the muscle, healing every part, and then

2458
09:31:10.199 --> 09:31:17.160
doing the same for my shins. A message in generally

2459
09:31:17.400 --> 09:31:24.480
stroking the bones, generally stroking them healing the loving way,

2460
09:31:25.800 --> 09:31:32.599
because they deserve to be treated as the precious bones.

2461
09:31:32.279 --> 09:31:32.760
That they are.

2462
09:31:34.360 --> 09:31:37.559
Our legs are so precious as in all the other

2463
09:31:37.720 --> 09:31:45.800
parts of our body, and more precious of anyture on

2464
09:31:45.959 --> 09:32:01.760
the planet. When when you start to think about your

2465
09:32:01.919 --> 09:32:10.440
legs in this way, you can change your perspective.

2466
09:32:13.160 --> 09:32:14.400
You might sound a bit.

2467
09:32:17.519 --> 09:32:22.800
It silly to start with the idea of having love

2468
09:32:23.360 --> 09:32:32.559
for your legs, show an appreciation for your thighs, wanting

2469
09:32:32.680 --> 09:32:36.120
to be able to set for your hands in your

2470
09:32:36.239 --> 09:32:44.760
thighs the massage the muscles and the bones, and to

2471
09:32:44.879 --> 09:32:53.160
get your fingers deep in there, releasing all tension, just

2472
09:32:53.279 --> 09:32:54.080
to show.

2473
09:32:55.720 --> 09:32:57.040
How much you care.

2474
09:33:00.120 --> 09:33:03.599
About your legs, how you care.

2475
09:33:03.720 --> 09:33:06.599
For what your legs do for you.

2476
09:33:08.199 --> 09:33:20.319
Regularly, your means, your cars, your ankles, the strength of

2477
09:33:20.440 --> 09:33:28.519
your ankles, considering how thin they are compared to the

2478
09:33:28.599 --> 09:33:36.279
rest of your legs, especially your thighs. Yeah, they're so strong,

2479
09:33:37.839 --> 09:33:52.239
so flexible, absolutely amazing things. Your ankles are truly a

2480
09:33:52.440 --> 09:34:03.239
gift because of what they do for you, supporting all

2481
09:34:03.440 --> 09:34:07.279
that weight, regardless.

2482
09:34:06.839 --> 09:34:10.879
Of how what weight you are, even if you only

2483
09:34:10.919 --> 09:34:11.480
eat eight.

2484
09:34:11.480 --> 09:34:17.279
Stone, still a lot of weight for these little ankles.

2485
09:34:20.879 --> 09:34:28.839
Now I'm a lot heavier than eat stone doubled, Yet

2486
09:34:28.879 --> 09:34:33.720
my ankles support my body all the time.

2487
09:34:37.480 --> 09:34:39.400
Whether they do give off.

2488
09:34:39.279 --> 09:34:44.680
A sigh of relief when I sit down, that's I've

2489
09:34:44.680 --> 09:34:51.879
had my whole legs to my feet feet also go

2490
09:34:53.839 --> 09:34:54.680
my toes clap.

2491
09:34:55.919 --> 09:34:56.639
I'm so happy.

2492
09:35:16.440 --> 09:35:26.120
Your legs really are amazing. I don't know, talking about

2493
09:35:26.559 --> 09:35:32.040
talking about your legs is probably possibly one of the

2494
09:35:32.160 --> 09:35:36.360
most thing, most boring things you've ever heard anyone say.

2495
09:35:37.279 --> 09:35:44.720
Possibly I'm bory or not. Everything I said is true.

2496
09:35:47.199 --> 09:36:02.040
Your legs are amazing. Your legs deserve not just respect,

2497
09:36:07.879 --> 09:36:20.199
they deserve to relax deeply. They deserve to take some

2498
09:36:20.400 --> 09:36:44.959
time out of the day to just leckro completely relax.

2499
09:36:50.440 --> 09:37:02.440
Really can relax, Okay, And because the legs are so

2500
09:37:03.480 --> 09:37:07.879
such a nice, you know, very important part of your

2501
09:37:07.959 --> 09:37:12.120
body and your relation legs, the rest of your body

2502
09:37:12.800 --> 09:37:31.559
also naturally follows in that journey of comfort. I can

2503
09:37:31.680 --> 09:37:36.639
feel it in my hips. My hips feel really loose,

2504
09:37:39.879 --> 09:37:40.599
and also in.

2505
09:37:40.639 --> 09:37:41.760
My lower back as well.

2506
09:37:43.800 --> 09:37:44.720
My lower back.

2507
09:37:44.760 --> 09:37:48.599
Really feels it feels stretched.

2508
09:37:49.080 --> 09:37:52.319
Even though I'm just sitting in a chair and there's.

2509
09:37:52.239 --> 09:37:57.480
No stretching as far as I'm aware that I'm doing.

2510
09:37:58.519 --> 09:38:01.599
It's almost as if the muscle just relaxed so much

2511
09:38:02.839 --> 09:38:08.400
that there is a natural stretch as a tension has

2512
09:38:09.319 --> 09:38:30.959
reduced a lot. And I now then countdown from ten

2513
09:38:31.160 --> 09:38:32.040
downs of one.

2514
09:38:36.160 --> 09:38:38.000
And you can continue.

2515
09:38:39.279 --> 09:39:05.800
To feel wonderfully relaxed. Ten nine, eight, seven, six, five.

2516
09:39:10.160 --> 09:39:10.639
Four.

2517
09:39:13.800 --> 09:39:19.040
Three twobe.

2518
09:39:22.760 --> 09:39:23.000
One.

2519
09:39:29.080 --> 09:39:41.839
Really, so I'm just gonna countdown and five down to one,

2520
09:39:42.599 --> 09:39:47.160
and as a countdown, you just focus on the numbers,

2521
09:39:48.879 --> 09:39:56.919
just the numbers counting down, and notice how you feel

2522
09:39:59.519 --> 09:40:04.120
in this moments as you hear the numbers counting down,

2523
09:40:05.199 --> 09:40:17.720
knowing that those numbers counting down represent you feeling calmer,

2524
09:40:19.040 --> 09:40:24.440
not just in your body, but also relaxing your mind.

2525
09:40:27.279 --> 09:40:31.480
I just notice how you phil there's nothing to do,

2526
09:40:32.639 --> 09:40:40.120
it's nothing to say, it's nothing to think about, starting

2527
09:40:40.839 --> 09:40:52.279
with number five, four.

2528
09:41:01.559 --> 09:41:12.559
Three two.

2529
09:41:18.559 --> 09:41:40.000
What how as you notice the gradual letting go at

2530
09:41:40.080 --> 09:41:47.160
the tension in your body, it may also begin to

2531
09:41:47.480 --> 09:41:54.720
notice and be aware of how your mind is starting

2532
09:41:55.199 --> 09:41:57.199
to slow down.

2533
09:41:59.680 --> 09:42:03.160
This is it's just a natural thing that happens.

2534
09:42:05.800 --> 09:42:10.959
It's not really a special procedure. It's just natural. Because

2535
09:42:11.040 --> 09:42:16.959
it's your body relaxes, your mind also starts to relax,

2536
09:42:18.559 --> 09:42:22.199
and the more your mind relaxes, the more your body relaxes.

2537
09:42:22.319 --> 09:42:24.599
It's just a continuous.

2538
09:42:24.919 --> 09:42:36.000
Circle of relaxation. And is that calmness that comes from

2539
09:42:37.959 --> 09:42:45.639
relative quietness. Even even if this background sounds either your

2540
09:42:45.800 --> 09:42:47.080
side online.

2541
09:42:48.360 --> 09:42:54.919
It's still going to be quite calm, and you haven't got.

2542
09:42:54.800 --> 09:42:59.839
The television on. There's no music in the background of this.

2543
09:43:00.160 --> 09:43:07.440
Listening to the record, the wit music. Of course, you're

2544
09:43:07.599 --> 09:43:09.680
very likely not going to be sitting in a room

2545
09:43:09.760 --> 09:43:10.519
with other people.

2546
09:43:11.480 --> 09:43:16.040
Of course you might keep it generally, it's more idea

2547
09:43:16.160 --> 09:43:21.120
if you can do this on your own, so no distractions,

2548
09:43:27.319 --> 09:43:40.680
and when you stop thinking about stuff, relaxation automatically rises.

2549
09:43:42.639 --> 09:43:50.800
A sense of comfort, it starts to grow, and.

2550
09:43:52.680 --> 09:44:02.279
Without trying to build it up into something fantastical, something magical,

2551
09:44:04.440 --> 09:44:10.000
this is just a natural process, something.

2552
09:44:09.760 --> 09:44:11.919
That's easy.

2553
09:44:13.959 --> 09:44:20.879
To accomplish. In fact, it's almost in the sense of

2554
09:44:21.160 --> 09:44:25.279
relaxing completely happens.

2555
09:44:25.000 --> 09:44:28.400
Really when you put no effort into it.

2556
09:44:29.400 --> 09:44:31.839
It's not something that you can really force.

2557
09:44:34.480 --> 09:44:43.879
It's something that happens naturally, and parts of the process

2558
09:44:44.279 --> 09:44:49.000
of this recording and others.

2559
09:44:50.319 --> 09:44:51.839
Is simply.

2560
09:44:53.160 --> 09:45:01.800
To allow you to take advantage of this space.

2561
09:45:04.519 --> 09:45:08.760
This time, it's just.

2562
09:45:12.919 --> 09:45:13.199
Let go.

2563
09:45:16.319 --> 09:45:20.760
To just be here, to be in tune.

2564
09:45:24.160 --> 09:45:31.839
With how you feel, yet with.

2565
09:45:32.599 --> 09:45:33.639
The intention.

2566
09:45:35.400 --> 09:45:38.519
Of wanting to relax.

2567
09:45:38.160 --> 09:45:49.519
Deeply and maybe even to fall asleep, depending on what

2568
09:45:49.680 --> 09:45:55.800
it is that you wish for yourself in this moment.

2569
09:46:02.800 --> 09:46:05.440
As we know, relaxing.

2570
09:46:06.400 --> 09:46:12.639
Is the majority of the process.

2571
09:46:12.319 --> 09:46:16.360
Of fallen asleep. The actually fall the sleep part is

2572
09:46:17.440 --> 09:46:24.919
the tiny bit of the end, the deeper relaxed to

2573
09:46:25.080 --> 09:46:47.919
become easier you find yourself drifting. You can also choose

2574
09:46:48.760 --> 09:47:04.199
to stay focused on my voice and need enjoy the

2575
09:47:04.559 --> 09:47:10.319
process a gratuy.

2576
09:47:15.800 --> 09:47:16.760
The lack sin.

2577
09:47:21.000 --> 09:48:01.639
Its effortlessly just absurd sensation's weekly

2578
09:48:07.680 --> 09:48:09.800
This si