June 10, 2025

(music) (5 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)

(music) (5 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)
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Hello, and welcome to Jasonnewland dot com. My name's Jason

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Newland and I'm here cuddling my little boy, Vinnie Vinnie

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solo solo. That was him saying no by flapping his ears.

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Well maybe there's he might have been saying hello. I

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don't know, so please only listen when you can safely

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close your eyes. This is going to be a stress

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and pain relief session. Stress and pain relief. Yeah, stress

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and pain relaf that's it. So it's one of those

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recordings which basically can be listened to whether you're trying

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to reduce your stress or whether you're trying to reduce

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your chronic pain. So you must know the cause of

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the chronic pain if that's why you're listening, and get

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permission from your doctor before listening. Now, I'm not really

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going to ask you to do much. I'm just gonna

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waffle on. Then he's going to fidget a little bit

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until he gets comfortable and then hopefully he will settle down.

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He's a little bit thrown off because I haven't got

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my chair in recline position, so my feet are on

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the ground. Because when I've got in a reclined position,

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my neck goes back, and it's a little bit uncomfortable

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sometimes to talk like that because it's yeah, it's almost

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my neck is at a weird angle. Sometimes I'm okay

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doing that, but you know, it depends. But he's calmed

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down now, so I'm just going to talk and maybe

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you can feel different. So let's do a quick kind

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of body scan. Just focus on how you feeling. How

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does your face feel, how does your head feel, your eyes,

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your jaw, your neck, How does your shoulders feel, your arms,

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your wrists, your hands and your fingers. How does your

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back feel? How does your chest and your stomach feel,

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your hips, your legs, feeds, and your toes. Now, I

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can't focus on a particular part of your body to

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relax because I don't know what part of your body

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needs the most attention to let go to feel different. Well,

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you can do now. You can just focus on that

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part of your body which maybe has been problematic. And

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if you're listening to stress relief, well, I find there's

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usually a part of my body that feels the most stress,

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the most uptight. Quite often that'll be maybe in my

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lower my lower back, maybe sometimes my back of my neck,

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my shoulders used to be in my stomach when I

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had stomach muscles, but now it's just flab there, So yeah,

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I don't get so much tension in my belly anymore.

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But we're all different, we all feel it differently. Some

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people would feel it in their forehead and their eyes,

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the jaw, a tense jaw. So you can just focus

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on where that feeling is that you'd like to change,

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that you like to for it to feel different. And

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we're going to do something a little bit different. We're

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going to focus on the comfort level. How comfortable is

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it from zero or maybe minus zero, so minus fifty

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to plus fifty or minus twenty to plus twenty, Where

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would it be on that scale of comfort? Where is

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it now? And now focus on the other parts of

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your body, you know, as a whole, Where are those parts?

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How does the rest of your body feel on that

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scale of comfort in this moment? And now as you

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focus on your mind, where is your mind on that

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scale of comfort? And is there a part of your

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body that feels really really comfortable? So if you can

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serve through your body, notice a part of your body

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that feels really like the most comfortable out of your

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entire body, And where is that on the scale now

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as you listen to my voice, maybe that feeling's going up.

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And as you focus now on the initial feeling. Now,

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just if there's any change on the scale there. Perhaps

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it's feeling more comfortable now even though I haven't actually

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done anything. But then again, how often do feelings change

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apparently on their own anyway, without any obvious reason. Now again,

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focus on the rest of your body. What level of

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comfort is the rest of your body?

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Now?

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Has that changed? How much has that increased? It might

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just be a sense of well being. It might just

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be that you're giving attention to a feeling of comfort

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that was already there, but you just weren't paying attention

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to it before, But now you are. The whole thing,

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isn't it. We we notice things that we focus on.

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It's It's an old game that I used to play

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when I was a kid. Me and my brothers. We

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used to like decide for a journey. I'm going to

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notice yellow cars, and I tell my brothers, you notice

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the red one, and you notice blue cars. And when

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we got to the journey, or maybe we got to

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the the petrol station or whatever, you know, we would

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sort of I tell them that we'd all count and

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would share how many we found. And it's amazing how

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many yellow cars I noticed that I wasn't noticing before.

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That's the one thing that amazed me. The ever thing

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that surprised me is my brothers never played the same

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They didn't play the game. They're always just like, oh, forgot,

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why do you say you're going to do it then?

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But what we focus on is often what we get

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more of. It's almost like we're requesting it in a

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weird way. So as you focus on your mind, how

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does your mind feel on that scale of comfort? Maybe

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your mind slowed down, maybe the volume has reduced, maybe

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your internal dialogue has changed somehow. Some people may find

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that their internal dialogue, your internal dialogue almost slows down

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to the speed of my voice and feels relaxing. And

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this type of speed and relaxing voice is often incompatible

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with worrying about things. It doesn't fit together. You know,

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someone says, to be ill, how you doing a soul? Yeah,

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I'm just worried. You don't sound worried. Yeah, just I'm

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just concerned. Mm hmm, yeah, really angry? You're angry? Yeah?

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Yeah.

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It doesn't really think, does it? When your voice is slower,

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not in a controlled way, but just in a natural way,

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you know, not even like I think they'refore, you know,

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not that kind of because that can be quite angry

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and tense. So you're not necessarily emphasizing every syllable. There's

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a much quieter, a much slower pace. And now as

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you think and focus again on the most comfortable part

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of your body, where is that now on the scale

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of comfort? The scale of comfort? I think I'm going

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to call this recording that the scale of comfort. It

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sounds like a book. Maybe it could be a book,

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a very boring book. Maybe you're starting to notice the

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emotions changing your emotions, because after I find that when

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you yeah, pretty much give yourself permission to relax, give

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yourself permission, it takes some time out and listen to me,

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where's my stomach gurgles? I think it's time to eat.

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That's good, not that my I don't think I really

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need to eat too much. The one title of a

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recording that you're never going to hear me do is

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how to stop being distracted. I'm clearly easily distracted. I

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distract myself seriously. If a fly flew past I might

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spend the next hour talking about a fly living in

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a tree knitting hats for a living. I don't know.

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You may have noticed a lightness within you, a lightness,

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a kind of or maybe a sense of relief, and

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those feelings of your mind. It's your focus on your mind,

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and all of those different comfort levels maybe start to

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kind of mix together, maybe become mildly overlapping, perhaps even

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from a distance, looking the same rising up. And the

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thing is, as you are in touch with the feelings

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that come from noticing the comfort levels in your body

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and in your mind raising there can be a sense

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of maybe a sense of achievement, just something nice to

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know that, because sometimes feeling good is just nice to

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feel good. It's nice to feel uplifted. It's nice to

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feel comfortable for no reason, just to enjoy the feeling

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of positivity, the feeling of pleasure. Maybe even a sense

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of enthusiasm coming through. I'm not sure why I said

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enthusiasm instead of just enthusiasm. That's a bit a with

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a weird way to say it. Enthusiasm. I guess that's

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what happens when I don't prepare what I'm about to say.

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I don't think that would come as a shock to

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anyone that I'm not reading off a script. Yeah, probably

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wouldn't have anything about flying in the script or whatever.

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Probably wouldn't have me correcting myself on my pronunciation. I

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always thought that that word should be pronounced pronunciation, because

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about how you pronounce a word, you my stomach gurgling. Wow.

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I guess it's also, from my perspective, can be useful

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to take a break from seriousness, have a rest from drama,

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or that internal moaning voice that you maybe we all

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have at times, that negativity that sometimes if it's not

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kept in check and get a little bit out of hand,

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sometimes needs to be put back in its box, where

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you could say tension and any kind of unpleasant feelings.

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Sometimes they need to be put onto the naughty step.

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My gurgling tummy needs to be put onto the naughty

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step as well. I think, mind you, that would annoy

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the negativity, wouldn't it. Imagine if the negativity was on

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a naughty step, would my gurgling tummy it's just been

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moaning the whole time. Why'd you keep gurgling? Why did

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you keep gurgling? And maybe not? The problemly is my

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stomach i'd have to be there as well. I wouldn't it.

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I can't take my stomach off, so it'd be me

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sitting there on the naughty step, and there's no room

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for anything else. I got such a massive bump, So yeah,

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i'd take up all a step, all of the naughty steps.

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I probably wouldn't be able to. There'd be no room

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for negativity. There's no room for negativity. It gets pushed away,

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or there's a chance it might be on the step

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and I actually sit on it and squash it. So

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negativity squashed. Those bad feelings are just squashed by my

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big flat bump. Those feelings that were there before.

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Squashed.

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And that's not a good sound effect for what would

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sound like, because unless my bomb was wet. I suppose

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I just got out of the swimming pool. I say,

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the swimming pool, like I go swimming. Yeah, I can't

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remember the last time I went swimming, probably thirty five

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years ago, probably, So maybe getting out of a bath

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and just sitting down so I could get out of

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the bath and just sitting down on the concrete steps.

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I said, that's a naughty step. You wouldn't want to

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be sitting on that step before I sat down, So yeah, definitely,

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it would pretty much get rid of all because they're

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not just negativity. I measured all the neighbors would move

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out as well. Probably the whole road would probably go running.

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Us.

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Of course I had some clothes on, but anyway, we

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don't really need that visual dey. I said it before,

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but no one seems to believe me. I'm actually taller

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when I sit down. Then I want to stand up

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because my big bomb, so say, when I sit down

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in my head actually touches the ceiling when I sit

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on the floor. Some may argue, what's that I'll do

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if the subject at hand? Maybe it's a distraction. I

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don't know, I'm not sure. Ultimately, it's about how you feel.

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How do you feel now compared to how you felt before?

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That's really all that matters. That's the listening to me

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is accent, and when you relax, your whole body feels different.

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Your mind slows down, your emotions change, you feel lighter

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as a person emotionally, maybe even physically. What could happen, though, unfortunately,

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because of what I've been saying, you might now have

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a choice to make. So whenever you feel sorry and

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you're like we always feel sorry for ourselves. Sometimes I do,

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and maybe you get a twinge, or you get that

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feeling of discomfort that you used to have. You suddenly

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start thinking of my big fat bun sitting on the

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naughty step, water dripping everywhere, neighbors running screaming. A weird visual,

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but helicopters flying over all you can see is just

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my head sticking out of the ceiling, out of the roof,

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so much taller when I sit down. I don't know

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why it'd be helicopters, to be fair, just drop it

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down some clothes for me to put on, not like

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I'm King Kong or something. BlimE me. They'd probably just

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be normal sized clothes. Maybe, but perhaps that image tickles you,

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And I don't mean like like being tickled under your

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armpits or whatever. I can't remember the last time I

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got tickled under my arm pits. I had a girlfriend

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that did it once and I did a massive fart

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because I was laughing, and I did a massive fart

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and that made me laugh, but it seemed to ruin

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the moment. That's what I said to her, You know,

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I made it made a feel like in future, no

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more tickling at funerals, so we kind of I was

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okay after that. They have to have boundaries sometimes. So

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how do you feel, How are you feeling physically, how

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you feeling in your mind overall? On that comfort chart?

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Where are you if you put it all together, where

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are you in that comfort chart? Maybe it's all blurred

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into one. Maybe you don't even care now about the

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comfort chart. Perhaps you're just enjoying how you feel right now, calm, loose, positive.

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Maybe there's just very little going on in your mind

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because you don't need to think about anything, and it

240
00:29:42.119 --> 00:29:44.839
feels so nice to just take a break from that,

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feels so nice to give yourself permission to relax deeply,

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And that brings us to the end of this recording.

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Remember to be kind to yourself, because you do deserve

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to be happy, Be gentle with yourself, easier to feel safe,

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lots of love by relax in a more deep and

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00:30:54.400 --> 00:31:01.759
meaningful way, maybe in a way that can not just

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allow you to feel calmer now and throughout the time

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we've spend together here, not just relaxed at the end

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of the recording when it's finished and you can enjoy

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that sense of comfort and peace, but also I think

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00:31:43.319 --> 00:31:54.519
it would be nice to have those feelings of relaxation

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continue for long after the recording is ended, so that

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you can still benefit from listening to my voice, maybe

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00:32:23.720 --> 00:32:35.079
in a few hours time, perhaps tomorrow, and then by

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listening regularly, especially if you find like some people do

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00:32:43.559 --> 00:32:47.200
and myself as well. I sometimes I find one particular

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recording that really resonates with me, and I'll just listen

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to it over and over again every morning, every evening.

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There was this recording from We're going back to about

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nineteen ninety nine. It wasn't hypnosis, but it was a

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guided visualizations. It kind of was hypnosis, really, and I

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managed to find it again, and it still has the

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same effect on me, And part of it was the

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person's voice relaxed me. She just felt so peaceful, and

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I'd look forward to listening to her in the morning

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and in the evening. And I knew before even pressing

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the play button that since I've done that pressed the

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play button. This was in the days of CD players

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press the play button. In fact, it might have even

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been a tape tape recorder. I'd lie down on the

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bed and then even without necessarily listening to her words,

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because I had them memorized. Really, it was as if

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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00:35:43.280 --> 00:35:57.199
mind would slow down. Now. Now, I was listening to

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this recording in the early days of learning hypnosis, and

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long before I ever made any videos or audio recordings myself,

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because I didn't start doing that till two thousand and six,

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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00:36:52.280 --> 00:37:02.639
person that I'm listening to, knowing that it's going to

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be just as relaxing, if not more so. Each time

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00:37:13.760 --> 00:37:26.320
you hear my voice, you may feel the same. Some

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people have been listening to me for over a decade,

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00:37:41.599 --> 00:37:46.480
maybe not solidly, obviously not twenty four hours a day,

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00:37:47.400 --> 00:37:53.920
but maybe people come back. Some people may be listen

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00:37:54.000 --> 00:38:10.559
every day. That's something that I do which you may

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00:38:10.679 --> 00:38:31.639
not realize by listening, is when I record these recordings. Now,

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00:38:31.760 --> 00:38:44.320
for example, I also am affected by the words that

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I say. So if I set you focus on your feet,

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00:38:59.119 --> 00:39:06.840
notice your relaxing, I will be focusing on my feet.

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I will be noticing my feet relaxing. If I said

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focus on your hands and maybe notice the difference between

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each hand, perhaps noticed the air in the room, the

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00:39:48.000 --> 00:39:52.639
temperature of the room. On the backs of your hands,

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00:40:00.400 --> 00:40:04.320
you may start to notice what almost feels like a

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00:40:04.440 --> 00:40:12.519
very light breeze, even though there may not be any

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00:40:12.920 --> 00:40:17.840
type of breeze at all where you are right now.

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And as you become aware of your hands, I'm also

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00:40:36.960 --> 00:41:05.159
aware of how relaxed my hands are feeling now, and

301
00:41:05.320 --> 00:41:12.239
when it comes to potentially drifting off to sleep, which

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00:41:12.320 --> 00:41:26.440
may be the reason you're listening, I also feel drowsy

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00:41:28.679 --> 00:41:42.159
when I make these recordings. I also notice my mind drifting.

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00:41:50.079 --> 00:42:02.679
In fact, at times I've actually fallen asleep without even noticing,

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00:42:07.519 --> 00:42:16.679
and then I carry on talking and it's suddenly when

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00:42:16.960 --> 00:42:26.079
I listen back to do the editing, I hear snoring,

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00:42:27.960 --> 00:42:35.280
and I think, I don't remember snoring. I remember talking.

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00:42:38.119 --> 00:42:45.320
This snoring was a pick turned up. That's why I

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00:42:45.400 --> 00:42:53.639
sound like when I snore, I get really into a

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whole experience. I don't know how you feel. How relaxed

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00:43:13.800 --> 00:43:23.920
do you feel in your feet, how relaxed you feel

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00:43:24.079 --> 00:43:50.719
in your hands. I have noticed more and more that

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00:43:50.920 --> 00:44:07.119
the more relaxed, deeper level of comfort you feel the

314
00:44:07.320 --> 00:44:27.880
easier your breathing becomes. It's almost like that additional muscle relaxation.

315
00:44:32.239 --> 00:44:53.239
So this allows you to breathe easier without necessarily focusing

316
00:44:55.440 --> 00:45:21.039
on your breath, however, being able to notice the ease

317
00:45:24.480 --> 00:45:51.039
in which you breathe so naturally, you breathe so very

318
00:45:51.320 --> 00:46:40.239
easily and smoothly. Whenever I imagine my breathing improving. When I've

319
00:46:40.239 --> 00:46:57.039
got my eyes closed, I tend to visualize a beautiful field,

320
00:46:59.320 --> 00:47:13.320
a tree, peas and flowers producing all that life giving oxygen.

321
00:47:33.360 --> 00:47:48.719
And it feels nice too, if nothing else, just taking

322
00:47:49.000 --> 00:48:26.679
some time away from everything, enjoying that feeling of peace,

323
00:48:31.679 --> 00:49:15.280
serenity with a joyful heart. Time seems to just drip

324
00:49:16.000 --> 00:50:05.719
by so very slowly, relaxed, so deeply peaceful, completely unattached

325
00:50:10.480 --> 00:51:07.920
to any thoughts whatsoever in this moment, completely free, noticing

326
00:51:08.320 --> 00:51:59.239
that your mind has slowed down. Slowed down because nothing

327
00:52:02.079 --> 00:52:28.960
really requires your attention. You can enjoy the physical sensations

328
00:52:33.239 --> 00:52:39.360
of allowing the stress to drip out of your body,

329
00:52:45.920 --> 00:53:08.840
d appear out of every part of your body, and

330
00:53:09.239 --> 00:53:48.760
being released from your brain hung your mind, slowly but surely,

331
00:53:55.559 --> 00:54:33.000
the muscles in your legs relax res relax so very deeply,

332
00:54:42.800 --> 00:55:13.800
relax so deeply, and the feelings, the pleasant feelings in

333
00:55:13.880 --> 00:55:40.599
your arms and shoulders, deepening each part of your body

334
00:55:41.719 --> 00:56:20.159
further and deeper and deeper. Noticin the feedings in the

335
00:56:20.199 --> 00:57:20.119
back of your neck, the feelings in your wrists, muscles,

336
00:57:22.199 --> 00:57:45.239
in the front of your body, I will say, feeling

337
00:57:49.960 --> 00:58:25.760
peaceful deeply. There's a sense of peace spreads through your

338
00:58:26.000 --> 00:58:27.079
very cool.

339
00:58:57.280 --> 00:58:58.760
Even when you.

340
00:59:01.760 --> 00:59:26.559
Focus on your mind, her mind becomes be and slower

341
00:59:42.760 --> 01:01:03.599
and deeper. Relax fairy sloter stomach. H he's fallowing your stomach,

342
01:01:25.679 --> 01:01:59.719
he'll back. Notice Notice how relaxed you now feel in

343
01:01:59.840 --> 01:02:32.039
the a hole of your back. In a spy from

344
01:02:32.079 --> 01:02:37.119
your brain all the way down the middle of your back,

345
01:02:40.360 --> 01:03:04.960
sending and receiving millions of messages every day. Deep comfort, increase.

346
01:03:04.480 --> 01:03:17.679
In deeply relaxed.

347
01:03:46.960 --> 01:04:14.599
Your knees, relax.

348
01:04:17.880 --> 01:04:27.039
Spreading those signals down your spine or cord into air,

349
01:04:27.400 --> 01:04:59.880
every part of your body, your shins and your calf muscles, HM,

350
01:05:14.079 --> 01:05:43.559
your elbows. Feelings of peace and tranquility spreading through your body,

351
01:05:48.559 --> 01:06:00.320
tips of your toes, to your eyes, your fingers, Yes,

352
01:06:04.639 --> 01:06:06.599
all the way till you'll love it back.

353
01:06:18.239 --> 01:06:18.800
Letting go.

354
01:06:21.000 --> 01:06:22.559
Read letting her.

355
01:06:50.199 --> 01:07:32.119
Pace to drift in mind is wandering away, happy to

356
01:07:32.400 --> 01:08:36.720
let go, let go completely, let go, sir, tranquil your

357
01:08:36.800 --> 01:10:59.359
whole body enjoying a sense listening he more hey, joy

358
01:11:03.960 --> 01:11:40.800
the space, this space of peace and safety, so very.

359
01:11:48.039 --> 01:12:15.960
Relaxed, as.

360
01:12:19.520 --> 01:12:51.600
The videos us the vision to.

361
01:13:18.720 --> 01:13:43.479
Letting go. Maybe we can just focus on the different

362
01:13:43.800 --> 01:14:18.600
parts of your body, just to notice you forehead and

363
01:14:18.840 --> 01:15:23.279
your eyes, chu said Lace, noticing in the sense of

364
01:15:23.439 --> 01:17:00.560
complete freedom, absolute freedom, dress day, dress day, he's fall energy,

365
01:17:27.920 --> 01:17:34.640
paste to breeze, such.

366
01:17:35.079 --> 01:18:17.840
Ease, Yeah, loose.

367
01:18:39.119 --> 01:19:29.239
You may have or may not have noticed your mind drifted, peaceful,

368
01:19:43.319 --> 01:19:58.520
move any even more deeply in the direction of total

369
01:20:03.159 --> 01:22:12.680
blissful pace, blishful pace, terreft go to pace, let him go,

370
01:22:37.520 --> 01:23:15.199
peace of mind, rex body c rexed.

371
01:23:22.319 --> 01:23:23.760
C relaxed.

372
01:23:48.279 --> 01:24:15.760
A body feels almost invisible, so very relaxed, paceful.

373
01:24:21.479 --> 01:24:21.640
So.

374
01:24:29.279 --> 01:24:46.720
Pace relax.

375
01:24:53.239 --> 01:24:53.720
LEA.

376
01:25:29.199 --> 01:25:35.439
And you could start to notice that you are feeling

377
01:25:35.800 --> 01:25:47.039
more relaxed, even though I've not purposely focused your mind

378
01:25:48.000 --> 01:25:55.560
upon that sense of physical comfort that is growing within

379
01:25:55.680 --> 01:26:04.840
you throughout your body, and your mind starts to slow down,

380
01:26:09.760 --> 01:26:17.000
and that could be almost in recognition of I guess

381
01:26:17.359 --> 01:26:29.880
my speech not being particularly fast, and things just generally

382
01:26:31.520 --> 01:26:42.560
feel calmer. Just by listening to my voice, you give

383
01:26:42.600 --> 01:26:50.800
yourself an opportunity to take a break from the day,

384
01:26:51.680 --> 01:26:59.199
take a break from your life as it is, and

385
01:26:59.319 --> 01:27:07.079
to give yourself for rest, giving yourself permission to take

386
01:27:07.159 --> 01:27:12.720
some time off and to allow your body to relax

387
01:27:14.439 --> 01:27:22.600
and allow your mind to slow down, which in turn

388
01:27:24.960 --> 01:27:34.079
releases the tension any stresses that you had in your body.

389
01:27:36.560 --> 01:27:40.439
It's almost as if the parts of your body just

390
01:27:40.720 --> 01:27:52.439
open up, allowing the negativity out and at the same

391
01:27:52.560 --> 01:28:03.840
time replacing that negativity with positive heathing and which then

392
01:28:04.000 --> 01:28:13.279
fills your body up and your mind to also starts

393
01:28:13.319 --> 01:28:30.000
to appreciate those feelings of increasing confidence and almost uplifting

394
01:28:30.359 --> 01:28:45.800
feeling positive healing, an energy that spreads through your body

395
01:28:46.840 --> 01:28:57.000
like a wave of comfort. And all this comes from

396
01:28:57.199 --> 01:29:08.800
just allowing yourself a few minutes, maybe half an hour,

397
01:29:09.239 --> 01:29:14.000
however long you want it to be, to just rest

398
01:29:19.359 --> 01:29:28.239
and allow your mind and your body to almost reset

399
01:29:28.920 --> 01:29:47.600
itself to the settings of comfort and relaxation, calmness, which

400
01:29:47.640 --> 01:30:00.800
allows more room for feelings of pleasure and happiness to

401
01:30:01.079 --> 01:30:10.520
move around your body and into your mind. Almost as

402
01:30:10.560 --> 01:30:19.680
if your mind and your body are sinking together, almost

403
01:30:20.000 --> 01:30:34.079
mirroring each other, with that growing positivity and calmness, and

404
01:30:34.119 --> 01:30:41.960
it feels nice, really does feel nice to know that

405
01:30:42.079 --> 01:30:51.279
you are the one that has allowed yourself to feel

406
01:30:51.680 --> 01:31:06.319
more comfort than to experience more of this deep relaxation

407
01:31:07.680 --> 01:31:21.920
spreading throughout your body. And as I focus on each

408
01:31:22.279 --> 01:31:27.479
part of your body, you can notice that.

409
01:31:27.239 --> 01:31:28.199
That part.

410
01:31:31.920 --> 01:31:44.439
Becomes even more relaxed just by focusing on it. It

411
01:31:44.520 --> 01:31:58.119
becomes even more calm and comfortable just by focusing. And

412
01:31:58.279 --> 01:32:03.800
as I move down your body, starting at your head,

413
01:32:06.479 --> 01:32:11.800
the parts that you have already focused on will continue

414
01:32:13.119 --> 01:32:20.279
to relax deeply, and those parts that have not yet

415
01:32:20.439 --> 01:32:33.359
focused on or just automatically release any remain intention in

416
01:32:33.479 --> 01:32:47.720
anticipation of even more comfort about to come. Now, I'm

417
01:32:47.760 --> 01:32:54.239
going to start by focusing on your forehead. Just being

418
01:32:54.359 --> 01:33:03.079
aware of the feelings of your forehead and any background

419
01:33:03.279 --> 01:33:10.279
sounds like mister Herbert the pigeon can just allow you

420
01:33:10.319 --> 01:33:17.840
to feel even more relaxed. Just means you in the moment,

421
01:33:20.920 --> 01:33:26.319
this isn't this isn't a sterile environment. This is the world.

422
01:33:29.720 --> 01:33:35.800
I live in the countryside, so there's lots of nature

423
01:33:36.279 --> 01:33:46.840
sounds around. So as you focus on your forehead, just

424
01:33:47.079 --> 01:33:57.560
notice how it becomes even more relaxed. Is focus only

425
01:33:57.800 --> 01:34:07.279
on my voice and that part of your body. Moving

426
01:34:07.319 --> 01:34:17.800
down to your eyes, focusing on your eyes, noticing how

427
01:34:20.239 --> 01:34:27.520
your eyelids feel so heavy yet so light at the

428
01:34:27.560 --> 01:34:37.319
same time, and all the muscles around your eyes relaxing completely.

429
01:34:42.000 --> 01:34:49.640
Moving your focus down to your mouth, your lips, your tongue,

430
01:34:50.840 --> 01:34:58.800
your teeth, your gums, the hole of your mouth relaxing,

431
01:35:02.239 --> 01:35:12.560
calm and lease. As you focus now on your jaw,

432
01:35:15.600 --> 01:35:19.159
not just the parts of your jaw near your mouth

433
01:35:19.960 --> 01:35:24.279
and your chin, but all the way up the size

434
01:35:24.319 --> 01:35:30.840
of your face to your ears, the hole of your

435
01:35:30.920 --> 01:35:40.880
jaw feeding more relaxed.

436
01:35:44.159 --> 01:35:53.199
And calm.

437
01:35:53.239 --> 01:36:02.399
Focusing on your neck, the front of your neck and

438
01:36:02.439 --> 01:36:15.479
your throat relaxing and loose and calm. The side of

439
01:36:15.560 --> 01:36:24.520
your neck, the right left side of your neck, relax

440
01:36:25.000 --> 01:36:27.159
and loose.

441
01:36:30.960 --> 01:36:37.960
And calm.

442
01:36:38.119 --> 01:36:45.000
And now the back of your neck, focusing on the

443
01:36:45.039 --> 01:36:55.479
back of your neck, letting go of any tension that

444
01:36:55.680 --> 01:37:04.199
may have been there before, and sure in that sense

445
01:37:04.479 --> 01:37:16.039
of increasing comfort and release, then you can experience in

446
01:37:16.159 --> 01:37:28.079
the back of your neck, moving down your back and

447
01:37:28.199 --> 01:37:33.039
moving either side of your spine right from the top

448
01:37:33.119 --> 01:37:38.680
of your back all the way down to the bottom

449
01:37:38.760 --> 01:37:55.880
of your back down it's your lower back. As you

450
01:37:56.079 --> 01:38:04.239
move up and down you you can feel the muscles

451
01:38:05.279 --> 01:38:19.000
either side of your spine relaxing even more. And as

452
01:38:19.039 --> 01:38:26.239
those muscles relax, that sense of comfort starts to spread

453
01:38:27.800 --> 01:38:36.159
outwards from your spine into both sides of your back,

454
01:38:39.920 --> 01:38:43.640
the top of your back, the middle en your lower back.

455
01:38:47.159 --> 01:38:54.319
And as you scan gently and slowly up and down

456
01:38:54.479 --> 01:38:59.560
your back, there's the muscles in the top of your

457
01:38:59.600 --> 01:39:09.239
back can relax and become looser. The muscles in the

458
01:39:09.279 --> 01:39:16.439
middle of your back also seem to just almost divide

459
01:39:16.760 --> 01:39:30.039
from each other, separating and almost melting, and in your

460
01:39:30.119 --> 01:39:37.239
lower back there seems to be an extra special feeling

461
01:39:41.199 --> 01:39:52.720
of comfort. The spreads into your hips sit down your

462
01:39:52.800 --> 01:40:00.640
lower back, into your hips, into the air area where

463
01:40:00.640 --> 01:40:09.199
your cosix are, and into your buttocks, and all those

464
01:40:09.319 --> 01:40:18.640
muscles that spread bring your lower back into your hip

465
01:40:18.680 --> 01:40:38.319
area start to melt, start to reading, let go and

466
01:40:38.520 --> 01:40:45.079
even know where about to focus on your shoulders. Your

467
01:40:45.239 --> 01:40:56.640
back and your spine will continue to let go, continue

468
01:40:56.720 --> 01:40:58.399
to relax.

469
01:41:01.159 --> 01:41:05.439
So calmly.

470
01:41:09.479 --> 01:41:15.199
As you focus on your shoulders, you may notice they're

471
01:41:15.279 --> 01:41:30.239
already feeding really loose, they're already.

472
01:41:32.520 --> 01:41:46.119
Feeding calm the fear.

473
01:41:50.439 --> 01:41:58.800
Those muscles then move from your neck into your shoulders.

474
01:42:05.319 --> 01:42:16.920
Feels so soft and gentle, so smooth.

475
01:42:22.479 --> 01:42:34.720
And calm, and.

476
01:42:34.920 --> 01:42:47.800
The feeling in your shoulders seems to spread deep into

477
01:42:47.840 --> 01:42:58.279
your shoulders, a sense of relaxation, not just traveling deeply

478
01:42:58.600 --> 01:43:06.159
into your muscle, but also relaxing.

479
01:43:08.199 --> 01:43:09.720
The bones.

480
01:43:14.960 --> 01:43:21.640
And moving all the way to underneath your arms, relaxing

481
01:43:23.479 --> 01:43:28.239
a whole area between the tops of your shoulders and

482
01:43:28.439 --> 01:43:46.920
underneath your arms healing. You feel so relaxed and comfortable

483
01:43:48.079 --> 01:43:54.079
in your shoulders, which sense that.

484
01:43:56.239 --> 01:43:58.399
Deep healing.

485
01:44:01.279 --> 01:44:18.800
Message into your arms. You may feel almost as if

486
01:44:18.840 --> 01:44:25.399
your arms are not even that, because they so relaxed,

487
01:44:28.560 --> 01:44:43.199
so deeply relaxed, so so.

488
01:44:43.960 --> 01:44:59.520
Calm, So.

489
01:45:06.399 --> 01:45:21.359
This the feeling spreading all the way down your arms,

490
01:45:24.079 --> 01:45:50.039
two elbows, including your elbows their comforts, spreads your way

491
01:45:52.760 --> 01:46:00.399
into wrists, your forearms, durisks.

492
01:46:06.960 --> 01:46:08.039
So heavy.

493
01:46:11.439 --> 01:46:56.279
Yet the same time slight and gentle, frey sent now on.

494
01:46:58.880 --> 01:47:31.760
Your head, my hands, so peaceful.

495
01:47:32.680 --> 01:47:53.960
In your hands, with a sense of.

496
01:47:56.960 --> 01:47:58.399
Real peace.

497
01:48:10.199 --> 01:48:23.920
It just seems to feel so familiar on your hands,

498
01:48:24.239 --> 01:50:01.880
relax deeply else your fingers its ch you think it

499
01:50:02.079 --> 01:50:50.319
tips maing your attention to affront your body. So comfortable

500
01:51:01.239 --> 01:52:29.479
MANUW focus legs like musculs in your fids.

501
01:52:45.760 --> 01:52:46.840
And names.

502
01:52:50.520 --> 01:55:29.760
I relaxed, comf muscles just shins, composiu the feathing in

503
01:55:29.920 --> 01:56:28.479
your faiths Sir, peaceful circomm sa peaceful circolm so peaceful

504
01:56:32.119 --> 01:56:40.560
sycom so peace for.

505
01:56:50.680 --> 01:57:11.000
Scener peace fall, calm, a lout of that.

506
01:57:11.399 --> 01:57:23.439
Deep relaxation, to spread your chest in your stomach read,

507
01:57:31.159 --> 01:57:32.119
lets me go.

508
01:57:34.159 --> 01:57:36.920
Of everything.

509
01:57:48.199 --> 01:57:54.159
So I'm gonna start counting down now from twenty down

510
01:57:54.239 --> 01:58:02.359
to one. You can imagine in a way it's like

511
01:58:03.159 --> 01:58:09.600
just walking down some steps and each step or twenty steps,

512
01:58:09.680 --> 01:58:18.800
and each step represents a level of comfort. Each step

513
01:58:19.359 --> 01:58:34.880
represents a deepening of that comfort and the furvies you

514
01:58:35.039 --> 01:58:41.079
walk down those steps deeper and more relaxed you feel.

515
01:58:47.800 --> 02:00:35.560
So starting with number twenty twenty, nineteen, eighteen, week seventeen

516
02:01:21.920 --> 02:05:29.079
sixteenhhhhhhhh three four four two well.

517
02:08:44.399 --> 02:09:47.600
No eight.

518
02:10:47.000 --> 02:15:03.520
Seven US six five four the.

519
02:15:22.239 --> 02:17:59.719
US in US.

520
02:19:27.680 --> 02:19:44.719
Now, as you focus on your eyes, We're gonna count

521
02:19:44.840 --> 02:19:56.600
down from ten down to one, focusing just on your eyes,

522
02:20:00.399 --> 02:20:08.120
your eyelids, the muscles around your eyes, your eye walls

523
02:20:08.200 --> 02:20:27.040
themselves a whole area that makes up your eye. And

524
02:20:27.280 --> 02:20:35.159
as we count down from ten down to one, whilst

525
02:20:35.440 --> 02:20:51.040
focusing on your eyes, you become twice is relaxed with

526
02:20:51.440 --> 02:21:04.399
each number counting down that you may find the all

527
02:21:04.520 --> 02:21:10.680
you want to do is just drift off to sleep.

528
02:21:13.680 --> 02:21:20.280
And if that's what you want, then just allow yourself

529
02:21:20.399 --> 02:21:35.040
to do that. Now, focusing on your eyes, I'm going

530
02:21:35.159 --> 02:21:45.120
to begin counting down from ten down to one right now,

531
02:21:53.680 --> 02:25:52.680
ten nine eight sn i.

532
02:26:01.719 --> 02:27:04.079
Ustius four.

533
02:28:17.280 --> 02:31:12.719
Three two counting down from ten to one ten nine

534
02:31:14.440 --> 02:31:42.120
eight seven six five four three two one. And maybe

535
02:31:42.280 --> 02:31:45.200
that was a bit too quick in order to relax.

536
02:31:46.440 --> 02:31:50.680
Maybe it's a bit too fast for you to notice

537
02:31:50.920 --> 02:31:59.000
the calming of your body, maybe even a little bit

538
02:31:59.040 --> 02:32:03.159
of pressure there you're counting down from ten to one.

539
02:32:03.239 --> 02:32:06.639
Would you expect me to do? Man, expect me to

540
02:32:06.680 --> 02:32:10.639
just to go with floppy just because you're counting down.

541
02:32:16.239 --> 02:32:19.520
I can try it again, but this time I'll go

542
02:32:19.600 --> 02:32:26.639
a bit slower this time, as you focus on the

543
02:32:26.799 --> 02:32:30.920
whole of your body before we focus on your legs,

544
02:32:33.360 --> 02:32:42.520
just notice how your body does start to feel more

545
02:32:43.000 --> 02:33:23.239
relaxed with every number that I count down, ten nine eight, seven, six,

546
02:33:31.680 --> 02:34:40.600
five four three two one. And just notice how how

547
02:34:40.680 --> 02:34:50.760
you feel, generally, how your body feels. It's not necessarily

548
02:34:50.879 --> 02:35:01.280
even about counting down from ten to one. It's that

549
02:35:01.559 --> 02:35:21.239
space that you have, that space between being active physically

550
02:35:21.479 --> 02:35:31.079
or mentally to just sitting or lying down, just being there,

551
02:35:31.799 --> 02:35:37.239
not doing anything, not saying anything, or needing to think

552
02:35:37.360 --> 02:35:43.239
about anything. So it opens up a space, you know,

553
02:35:43.440 --> 02:35:52.760
a bit of a space, a gap. And the more

554
02:35:54.040 --> 02:35:57.399
I came down from ten to one, the bigger that

555
02:35:57.639 --> 02:36:08.600
gap becomes. So there's that gap of calmness, of comfort, relaxation.

556
02:36:14.520 --> 02:36:26.879
It's a nice feeling, and it moves those stresses or

557
02:36:27.440 --> 02:36:31.639
discomforts physically or emotionally, moves them.

558
02:36:33.159 --> 02:36:33.559
Away.

559
02:36:40.319 --> 02:36:41.280
Allows you.

560
02:36:44.000 --> 02:36:44.520
To just.

561
02:36:47.479 --> 02:36:53.840
Slow down. So ione to count again from ten down

562
02:36:53.879 --> 02:37:03.840
to one, and notice that gap widening, the gap. And

563
02:37:03.959 --> 02:37:08.959
as it widens, it's almost like the stress and attention

564
02:37:09.799 --> 02:37:28.920
falls into the gap and gives you that distance, that space.

565
02:37:31.319 --> 02:37:36.760
Now ten.

566
02:37:41.120 --> 02:39:37.719
Nine eight, seven, six, five four three two one. Now,

567
02:39:37.959 --> 02:39:41.719
how did your body feel?

568
02:39:43.959 --> 02:39:44.120
Now?

569
02:39:56.840 --> 02:40:09.479
Can you notice that? Do you feeling harmer, the feeling

570
02:40:11.840 --> 02:40:39.239
more relaxed. As we now focus on your legs, just

571
02:40:39.399 --> 02:41:00.760
your legs. We're just gonna start with focusing on your thighs.

572
02:41:15.600 --> 02:41:19.879
Of course, it's not the most exciting thing to be doing,

573
02:41:20.680 --> 02:41:27.040
because I'm sure, like most of your body is not

574
02:41:27.120 --> 02:41:39.319
a lot going on right now. Just focusing on the

575
02:41:39.440 --> 02:41:45.520
whole of your thighs, the tops of your thighs, the

576
02:41:45.799 --> 02:41:52.440
sides of your thighs, the bottoms of your thighs, you're

577
02:41:52.559 --> 02:41:57.879
outer thighs and you're inner thighs. Basically the whole of

578
02:41:57.920 --> 02:42:05.760
your thigh that leads into your hip and it goes

579
02:42:06.760 --> 02:42:16.879
down to your knee joints. Now, this is a big area.

580
02:42:21.360 --> 02:42:26.319
It's a very heavy area. It's very strong, probably the

581
02:42:26.440 --> 02:42:41.120
strongest muscles in your body or in your thighs. But

582
02:42:41.159 --> 02:42:49.600
I don't think we perhaps give enough attention to our thighs.

583
02:42:55.520 --> 02:43:03.120
Perhaps we don't acknowledge how we important our thighs are

584
02:43:06.239 --> 02:43:23.040
to our lives, how much they actually do for us

585
02:43:26.920 --> 02:43:36.959
all through our lives. And it may seem to sound

586
02:43:37.040 --> 02:43:42.680
really weird, but I think that all of our body parts,

587
02:43:45.600 --> 02:43:53.879
especially our thighs, needs some TLC, a bit of love shown,

588
02:43:54.879 --> 02:44:13.079
a bit of acknowledgement, thank you, gratitude for what our

589
02:44:13.239 --> 02:44:22.559
thighs do for us. And I know this may sound

590
02:44:22.639 --> 02:44:29.000
a bit strange. Maybe you think, why am I Surely

591
02:44:29.040 --> 02:44:31.879
I should be out in the garden hugging a tree

592
02:44:32.040 --> 02:44:40.159
or something. Well, it's hard to set a microphone up

593
02:44:40.239 --> 02:44:43.559
on a tree. That's why I'm doing this indoors. Otherwise

594
02:44:43.559 --> 02:44:47.159
I wouldn't be outside hugging a tree. I can't see

595
02:44:47.200 --> 02:44:48.280
the television.

596
02:44:47.840 --> 02:44:48.319
From the tree.

597
02:44:55.040 --> 02:44:59.280
If you move down to your knees gain such an

598
02:44:59.360 --> 02:45:08.719
important a part, And I think we don't necessarily I'll

599
02:45:08.799 --> 02:45:16.479
speak for myself. I don't necessarily appreciate all that my

600
02:45:16.680 --> 02:45:21.840
needs do for me until I have a problem with

601
02:45:21.959 --> 02:45:27.079
my knee. It's occasionally, if I ever maybe i'll bash it,

602
02:45:27.399 --> 02:45:33.200
or it's aching for some reason. It's then that I

603
02:45:33.399 --> 02:45:38.879
realize how much it does. You know, the benefit of

604
02:45:39.000 --> 02:45:46.440
being able to use my legs without any kind of

605
02:45:46.600 --> 02:45:54.920
physical discomfort is a beautiful thing that's possibly not appreciated

606
02:45:55.079 --> 02:46:06.120
until it's temporarily removed. You know that's comfort. But as

607
02:46:06.159 --> 02:46:11.479
you focus on your knees, regardless of how your knees feel,

608
02:46:14.600 --> 02:46:20.319
you can have that sense of gratitude and love to

609
02:46:20.440 --> 02:46:33.040
your knees for all that they do for you, and

610
02:46:33.200 --> 02:46:37.200
you can still have that attention on your thighs. Maybe

611
02:46:37.399 --> 02:46:43.680
notice how your thighs feel. Maybe you've noticed that they

612
02:46:44.559 --> 02:47:02.360
are relaxing more deeply as you focus now on the

613
02:47:02.440 --> 02:47:06.840
bottoms of your legs, your shins, and your calf muscles,

614
02:47:07.360 --> 02:47:15.600
the bones between your knees and your feet, incorporating of course,

615
02:47:15.719 --> 02:47:27.440
your ankles so important. You know, anyone that's had even

616
02:47:27.879 --> 02:47:34.520
like the slightest sprain of an ankle knows how how

617
02:47:34.760 --> 02:47:44.879
much we take our ankles for granted. And it's kind

618
02:47:44.920 --> 02:47:50.399
of strange in a way when you think that. You know, logically,

619
02:47:50.760 --> 02:47:53.840
our wrists are a lot thinner than the rest of

620
02:47:53.920 --> 02:47:58.760
our arms, which is okay, don't you can't see any

621
02:47:58.799 --> 02:48:03.840
problem with that because we're just picking stuff up by

622
02:48:03.840 --> 02:48:09.879
our ankles so much thinner than the rest of our legs.

623
02:48:16.319 --> 02:48:20.760
And from a physics perspective or logical even it doesn't

624
02:48:20.799 --> 02:48:26.799
really make sense that all this weight would ultimately be

625
02:48:27.879 --> 02:48:37.920
resting on your ankles then leading to your feet, that

626
02:48:38.479 --> 02:48:47.479
thin area, thin bone. Yeah, it does so much great work.

627
02:48:49.639 --> 02:48:59.159
Supports us, supports our body for a lifetime, helps us

628
02:48:59.760 --> 02:49:09.200
to balance, It helps you to get around and be mobile.

629
02:49:15.520 --> 02:49:23.319
And there's the calf muscles. Of course, when I was younger,

630
02:49:23.719 --> 02:49:27.079
I couldn't see the pointing calf muscles didn't seem to

631
02:49:27.200 --> 02:49:33.120
do anything. Okay, if I walked around on tiptoes, then

632
02:49:33.319 --> 02:49:37.040
my calf muscles get some work. But of course that's

633
02:49:37.120 --> 02:49:41.120
not true. The calf muscles are being used whenever we

634
02:49:41.559 --> 02:49:55.079
use the legs and your shins there to protect your

635
02:49:55.200 --> 02:50:04.200
lower legs, shaped in a way, almost as a protector

636
02:50:04.639 --> 02:50:19.399
for the bone, leading of course to your ankles and

637
02:50:19.520 --> 02:50:26.440
your feet. But we're not going to focus on your feet.

638
02:50:26.520 --> 02:50:30.920
We're just going to focus on the legs. And I realize,

639
02:50:32.959 --> 02:50:36.840
and now that I've mentioned your feet, you'll probably focusing

640
02:50:37.120 --> 02:50:40.200
on them anyway, so maybe I should focus on your

641
02:50:40.239 --> 02:50:46.079
feet a little bit. You can have them in your

642
02:50:46.120 --> 02:50:52.520
awareness the same as you have your thighs in your awareness.

643
02:50:53.360 --> 02:50:57.200
Even though we haven't been focusing on your thighs for

644
02:50:57.239 --> 02:51:08.600
a few minutes focusing on your ankles, there's still that

645
02:51:10.040 --> 02:51:24.559
sensation of comfort in your thighs, and there's that movement

646
02:51:26.159 --> 02:51:34.120
of energy because the thighs hold lots of different sensations.

647
02:51:35.600 --> 02:51:40.440
Of course, there's the muscles, the big straw muscles that

648
02:51:40.559 --> 02:51:53.399
we have in our thighs, but the skin on the

649
02:51:53.559 --> 02:51:59.040
outside of the thighs, as in the outside of all

650
02:51:59.120 --> 02:52:07.959
of our body can be very sensitive, sensitive to the touch,

651
02:52:10.719 --> 02:52:24.079
sensitive to temperature, and inside your thighs the bones, there's

652
02:52:25.120 --> 02:52:29.920
the muscle, there's the blood, vessels, the ar trees, to

653
02:52:30.079 --> 02:52:38.719
all this stuff that's inside your thighs. I guess sometimes

654
02:52:39.559 --> 02:52:42.079
it'd be nice if you could actually put your fingers

655
02:52:43.319 --> 02:52:49.360
inside your thighs and a message, so you can message

656
02:52:49.399 --> 02:52:52.559
on the outside, of course, but to be able to

657
02:52:52.639 --> 02:52:55.760
get deep into the muscles, and to be able to

658
02:52:55.920 --> 02:53:02.239
just message inside your thighs, message in the bones of

659
02:53:02.360 --> 02:53:13.600
your leg message in or the veins. Just gently healing

660
02:53:14.280 --> 02:53:23.360
your thighs and you can move down message and inside

661
02:53:23.440 --> 02:53:29.239
your knees, just message in those bones, but with healing

662
02:53:29.600 --> 02:53:37.440
fingertips spreading that healing energy deep into the choice of

663
02:53:37.559 --> 02:53:46.680
your knees. Of course, there's the back of your your

664
02:53:46.799 --> 02:53:53.079
need and the inside crease where your knee is. It's

665
02:53:53.079 --> 02:53:58.639
a very sensitive area. Very it feels very nice when

666
02:53:58.680 --> 02:54:03.360
you stroke it. That might be because it's an area

667
02:54:03.440 --> 02:54:08.520
that's not really touched very often. It's almost like a

668
02:54:08.680 --> 02:54:17.479
hidden part that crease in your legs. It's almost like

669
02:54:17.559 --> 02:54:22.280
a part that has a sensitivity which is a little

670
02:54:22.319 --> 02:54:40.360
bit different. Of course, it's protected by your legs, So

671
02:54:40.440 --> 02:54:45.479
you can imagine putting your fingers into that crease in

672
02:54:45.600 --> 02:54:54.680
your legs. Folded in between your legs, you can just

673
02:54:54.920 --> 02:55:02.399
message with your fingertips. Imagine your fingertips going inside, massage

674
02:55:02.520 --> 02:55:12.200
in the muscle tissue you can cause field the bones

675
02:55:12.639 --> 02:55:24.600
of your knees healing through your fingertips, and then as

676
02:55:24.639 --> 02:55:30.319
you go down to your calf muscles, and that's the

677
02:55:30.399 --> 02:55:33.879
part I'd like to be able to really put my

678
02:55:34.040 --> 02:55:42.799
fingertips deep inside my calf muscles, massage in every single

679
02:55:43.840 --> 02:55:55.479
tissue of that muscle, healing every part, and then doing

680
02:55:55.559 --> 02:56:03.000
the same for my shins. Message in and gently stroking

681
02:56:03.200 --> 02:56:09.520
the bones, generally stroking them, healing in a loving way,

682
02:56:10.840 --> 02:56:17.239
because they deserve to be treated. There's the precious bones

683
02:56:17.319 --> 02:56:21.959
that they are, because our legs are so precious as

684
02:56:22.040 --> 02:56:26.719
in all the other parts of our body, the more

685
02:56:26.799 --> 02:56:40.920
precious at any chul on the planet. When you start

686
02:56:41.079 --> 02:56:52.959
to think about your legs in this way, it can

687
02:56:53.200 --> 02:57:02.719
change your perspective. It might sound a bit a bit

688
02:57:02.959 --> 02:57:08.440
silly to start with the idea of having love for

689
02:57:08.559 --> 02:57:17.879
your legs, showing appreciation for your thighs, wanting to be

690
02:57:17.959 --> 02:57:24.479
able to put your hands in your thighs and massage

691
02:57:25.319 --> 02:57:30.840
the muscles and the bones, and to get your fingers

692
02:57:31.120 --> 02:57:38.840
deep in there and releasing all tension. Just to show

693
02:57:40.760 --> 02:57:48.120
how much you care about your legs, how much you

694
02:57:48.239 --> 02:57:56.799
care for what your legs do for you regularly, your knees,

695
02:57:57.079 --> 02:58:09.879
your calves, your ankle, the strength of your ankles, considering

696
02:58:10.120 --> 02:58:14.600
how thin they are compared to the rest of your legs,

697
02:58:14.760 --> 02:58:28.399
especially your thighs. Yeah, they're so strong, so flexible, absolutely

698
02:58:28.719 --> 02:58:40.479
amazing things. Your ankles are truly a gift because of

699
02:58:40.559 --> 02:58:51.760
what they do for you, supporting all that weight, regardless

700
02:58:51.920 --> 02:58:55.920
of how what weight you are, even if you only

701
02:58:55.959 --> 02:59:01.079
eat ate stone, there's still a lot wait for these

702
02:59:01.520 --> 02:59:07.959
little ankles. Now, I'm a lot heavier than eight snore

703
02:59:09.639 --> 02:59:18.760
double down, yet my ankles support my body all the time.

704
02:59:22.479 --> 02:59:25.520
What they do give off a sigh of relief when

705
02:59:25.559 --> 02:59:30.600
I sit down. That's in fact, my whole legs to

706
02:59:34.319 --> 03:00:01.600
my feet feels go my toes Clap're so happy. Your

707
03:00:01.760 --> 03:00:11.040
legs really are amazing. And I know that talking about

708
03:00:11.600 --> 03:00:17.440
talking about your legs is probably possibly among the most

709
03:00:18.360 --> 03:00:25.879
most boring things I've ever heard anyone say. Possibly you're

710
03:00:26.000 --> 03:00:32.840
boring or not everything I said, is true. Your legs

711
03:00:33.479 --> 03:00:53.479
are amazing. Your legs deserve not just respect, they deserve

712
03:00:53.600 --> 03:00:54.639
to relax.

713
03:00:56.079 --> 03:00:56.440
Deeply.

714
03:01:03.760 --> 03:01:07.079
They deserve to take some time out of the day

715
03:01:09.280 --> 03:01:38.040
to just let go completely. Your legs really can relax.

716
03:01:45.639 --> 03:01:49.760
And because the legs are so such a most, you know,

717
03:01:50.040 --> 03:01:55.920
very important part of your body. When you relax your legs,

718
03:01:56.040 --> 03:02:03.280
the rest of your body also naturally follows in that

719
03:02:07.000 --> 03:02:17.840
journey of comfort. Like I feel it in my hips.

720
03:02:19.239 --> 03:02:26.360
My hips feel really loose, and also my lower back

721
03:02:26.440 --> 03:02:33.040
as well. My lower back really feels it feels stretched,

722
03:02:34.159 --> 03:02:37.200
even though I'm just sitting in a chair and there's

723
03:02:37.319 --> 03:02:42.520
no stretching as far as I'm aware that I'm doing.

724
03:02:43.559 --> 03:02:46.200
It's almost as if the muscles are just relaxed so

725
03:02:46.440 --> 03:02:52.360
much that there is a natural stretch as a tension

726
03:02:53.280 --> 03:03:14.520
has reduced a lot. And I'm now going to count

727
03:03:14.600 --> 03:03:22.479
down from ten down to one, and you can continue

728
03:03:24.319 --> 03:03:50.600
to fill wonderfully relaxed ten nine, eight, seven, six, five,

729
03:03:55.239 --> 03:04:23.280
four three two one relax. So I'm just going to

730
03:04:23.399 --> 03:04:28.760
count down from five down to one. And as a countdown,

731
03:04:30.040 --> 03:04:34.799
if you just focus on the numbers, just the numbers

732
03:04:36.440 --> 03:04:45.440
counting down, and notice how you feel in this moment

733
03:04:47.200 --> 03:04:51.600
as you hear the numbers counting down, knowing that those

734
03:04:51.760 --> 03:05:04.799
numbers counting down represent you feeling calmer, not just in

735
03:05:04.920 --> 03:05:13.440
your body, but also relaxing your mind. Just notice how

736
03:05:13.479 --> 03:05:19.319
you feel. There's nothing to do, there's nothing to say,

737
03:05:20.000 --> 03:05:37.079
there's nothing to think about, starting with number five, four,

738
03:05:46.600 --> 03:06:22.360
three two one. How as you notice the gradual letting

739
03:06:22.479 --> 03:06:30.959
go of the tension in your body, you may also

740
03:06:31.559 --> 03:06:37.000
begin to notice and be aware of how your mind

741
03:06:38.120 --> 03:06:46.000
is starting to slow down. This is just a natural

742
03:06:46.840 --> 03:06:54.799
thing that happens. It's not really a special procedure. It's

743
03:06:54.920 --> 03:06:59.879
just natural because as your body relaxes, your mind or

744
03:07:00.159 --> 03:07:05.680
so it starts to relax. And the more your mind relaxes,

745
03:07:05.799 --> 03:07:10.399
the more your body relaxes. It's just a continuous circle

746
03:07:10.479 --> 03:07:24.200
of relaxation. And there's that calmness that comes from relative quietness.

747
03:07:25.799 --> 03:07:30.680
You know, even even if this background sounds either your

748
03:07:30.879 --> 03:07:39.239
side online, it's still going to be quite calm. You know,

749
03:07:39.319 --> 03:07:43.920
you haven't got the television on, there's no music in

750
03:07:44.040 --> 03:07:46.840
the background, unless you're listening to the recorded with music.

751
03:07:47.000 --> 03:07:54.200
Of course, you're very likely not going to be sitting

752
03:07:54.239 --> 03:07:57.399
in a room with other people. Of Course, you might be,

753
03:07:57.600 --> 03:08:01.959
but generally it's more ideal if you can do this

754
03:08:02.159 --> 03:08:13.200
on your own, so no distractions, and when you stop

755
03:08:13.319 --> 03:08:28.760
thinking about stuff, relaxation automatically rises, a sense of comfort

756
03:08:30.520 --> 03:08:39.360
starts to grow, and without trying to build it up

757
03:08:39.440 --> 03:08:50.520
into something fantastical or something magical, this is just a

758
03:08:50.760 --> 03:09:03.280
natural process, something that's easy to accomplish. In fact, it's

759
03:09:03.399 --> 03:09:10.280
almost you know, the sense of relaxing completely happens really

760
03:09:10.399 --> 03:09:15.360
when you put no effort into it. It's not something

761
03:09:15.479 --> 03:09:23.479
that you can really force. It's something that happens naturally.

762
03:09:26.440 --> 03:09:33.719
And part of the process of this recording and others

763
03:09:35.319 --> 03:09:47.319
is simply two allow you to take advantage of this space.

764
03:09:49.559 --> 03:09:53.799
This time, just.

765
03:09:57.959 --> 03:10:05.520
Let go, to just be here, to be in tune

766
03:10:09.200 --> 03:10:21.280
with how you feel, yet with the intention of wanting

767
03:10:21.600 --> 03:10:33.680
to relax deeply and maybe even to fall asleep, depending

768
03:10:33.920 --> 03:10:40.120
on what it is that you wish for yourself in

769
03:10:40.280 --> 03:10:56.399
this moment. As we know, relaxing is the majority of

770
03:10:56.559 --> 03:11:00.440
the process of falling asleep, the actual fall and the

771
03:11:00.520 --> 03:11:07.159
sleep part is the tiny bit at the end. The

772
03:11:07.319 --> 03:11:21.799
deeper relaxed you become, the easier you find yourself drifting.

773
03:11:31.280 --> 03:11:37.760
But you can also if you choose stay focused on

774
03:11:37.959 --> 03:12:06.200
my voice and really enjoy the process, gradually relaxing each

775
03:12:06.719 --> 03:12:33.280
muscle in your body effortlessly and just observing the sensation

776
03:12:38.559 --> 03:12:54.239
of letting go completely. This time, I'm going to count

777
03:12:54.319 --> 03:13:04.920
from six down to one. You can notice your mind

778
03:13:07.520 --> 03:13:20.959
calming down more with each number that you hear me say, naturally,

779
03:13:22.000 --> 03:16:03.559
feeling calm and slow, peaceful sex five, four, three, one,

780
03:16:24.680 --> 03:16:34.239
being aware of how your mind to slow write down,

781
03:16:37.520 --> 03:17:00.920
sinking deeply into relaxation. And as your focus on your mind,

782
03:17:01.200 --> 03:17:11.159
you may notice that there are some thoughts still there,

783
03:17:13.760 --> 03:17:23.280
maybe some stubborn thoughts that for some reason perhaps need

784
03:17:23.360 --> 03:17:23.959
your attention.

785
03:17:30.840 --> 03:17:32.200
That's what you can do is.

786
03:17:37.799 --> 03:17:50.280
Send love to those thoughts. Sprinkle those thoughts with love,

787
03:17:52.040 --> 03:17:58.200
like at petals from a flower. Just sprinkle it over them, petals,

788
03:17:58.280 --> 03:18:05.479
feel good love towards those thoughts, to let those thoughts

789
03:18:05.719 --> 03:18:12.520
know that you're not abandon the number. You just need them.

790
03:18:13.760 --> 03:18:24.799
You require them to just calm down, slow down, quiet

791
03:18:25.200 --> 03:18:40.559
down for now. So as you focus on those remaining

792
03:18:40.760 --> 03:18:46.000
thoughts as we count down this time from seven down

793
03:18:46.079 --> 03:18:55.159
to one. With each number, just imagine sprinkling those flower

794
03:18:55.319 --> 03:19:14.360
petals love, love, kindness, gratitude over those thoughts which will

795
03:19:14.399 --> 03:19:24.399
allow them to just melt away and relax deeply. With

796
03:19:24.559 --> 03:19:38.760
every number, those thoughts will become more and more relaxed.

797
03:19:44.360 --> 03:22:15.840
Starting with number seven, six, five, four, three four, Let

798
03:22:15.959 --> 03:22:33.159
you now notice how relaxed you're feeling in your body.

799
03:22:41.559 --> 03:22:54.760
We're going to focus on your hands, because the more

800
03:22:54.840 --> 03:23:01.920
relaxed your hands are, the more relaxed your body and

801
03:23:02.200 --> 03:23:23.760
mind are. There's you focus on your hands and your fingers.

802
03:23:29.319 --> 03:23:34.040
There's nothing needed to be done. There's no clinching of

803
03:23:34.360 --> 03:23:38.680
fists or dents in the fingers or anything like that.

804
03:23:46.120 --> 03:24:00.360
It's just noticing and focusing on your hands, noticing now

805
03:24:00.479 --> 03:24:21.600
they feel. Because the more relaxed do your hands feel,

806
03:24:25.120 --> 03:24:34.280
the calmer your mind feels, and the more comforts you

807
03:24:34.520 --> 03:25:02.040
feel throughout your body. JE may have already noticed you

808
03:25:06.680 --> 03:25:37.479
mind is starting to drift. Huis him just on your

809
03:25:37.639 --> 03:25:54.760
hands and fingers, allowing them to cheat experience a real

810
03:25:55.360 --> 03:26:08.799
deepening of that relaxation in your hands and fingers, more

811
03:26:12.040 --> 03:26:31.479
and more relaxed. With each number from eight down to one,

812
03:26:36.520 --> 03:26:47.879
you can almost feel that healing, relaxing energy spreading into

813
03:26:48.000 --> 03:27:08.479
your hands and fingers, becoming or relaxing. With each number.

814
03:27:10.520 --> 03:27:11.200
You hear.

815
03:27:15.079 --> 03:27:35.879
Going down eight down to one, drifting, drifting again starting

816
03:27:36.200 --> 03:29:30.920
with number eight seven f.

817
03:30:15.840 --> 03:30:16.079
Three.

818
03:31:35.879 --> 03:31:45.159
Just being here now, nothing to think about, nothing to do,

819
03:31:46.799 --> 03:32:01.040
nothing to say, and everything just feels calm. This is

820
03:32:02.200 --> 03:32:08.959
your natural state of being. This is how you just

821
03:32:10.079 --> 03:32:15.799
normally feel. When you take away all of that other

822
03:32:16.239 --> 03:32:23.120
stuff that we add you know, thinks like stress and

823
03:32:23.360 --> 03:32:41.760
worrying and overthinking, anxiety, tension, generally thinking about stuff. You

824
03:32:41.959 --> 03:32:44.879
take that away, which is what we do.

825
03:32:45.639 --> 03:32:46.719
What we do it now.

826
03:32:52.959 --> 03:33:04.200
You're left with a real sense of peacefulness, which comes

827
03:33:04.360 --> 03:33:13.680
to you very quickly, because ultimately it's just a feeling,

828
03:33:18.079 --> 03:33:26.440
a feeling of comfort, almost as if you've got inside

829
03:33:26.479 --> 03:33:38.680
yourself and you've found a special place where everything is peaceful,

830
03:33:41.639 --> 03:33:46.959
a place where you can film relaxed and your natural

831
03:33:49.159 --> 03:33:54.360
sense of comfort, a place where.

832
03:33:54.239 --> 03:33:55.799
You could be here.

833
03:34:00.239 --> 03:34:07.079
Where you can accept yourself and who you are, in

834
03:34:07.159 --> 03:34:13.120
the place where you're not trying to please anybody else,

835
03:34:13.639 --> 03:34:26.399
in the place where you can actually not just love yourself,

836
03:34:26.520 --> 03:34:31.959
but in some ways more importantly, you can like yourself,

837
03:34:34.479 --> 03:34:51.760
appreciate who you are, a sense of gratitude. He's in

838
03:34:51.879 --> 03:35:02.840
the air way around you. That's also a place where

839
03:35:03.040 --> 03:35:13.399
you can actually feel the healing energy soaking into your body.

840
03:35:20.079 --> 03:35:32.399
Healing energy soaking into your body, that healing energy spreads

841
03:35:33.399 --> 03:35:44.559
through your veins, traveling to each every single part of

842
03:35:44.680 --> 03:35:54.520
your body, and you start to realize that actually that

843
03:35:54.799 --> 03:36:03.559
healing energy, it's not just entered into your brain, it's

844
03:36:03.639 --> 03:36:15.600
become part of your brain, and the spinal fluid is

845
03:36:15.719 --> 03:36:26.600
now mixed with healing energy, not just allowing you to

846
03:36:27.000 --> 03:36:34.600
feel so much more relaxed and healthy in this moment,

847
03:36:39.079 --> 03:36:48.520
but also you start to realize that actually, what's happening

848
03:36:48.760 --> 03:36:59.360
now without healing, relaxing energy spreading through your body, is

849
03:36:59.559 --> 03:37:10.319
actually changing your life. It's actually changing the way you're

850
03:37:10.399 --> 03:37:16.879
going to feel not just now, but tomorrow and the

851
03:37:17.000 --> 03:37:26.719
next day. As your health improves, not just your physical health,

852
03:37:26.879 --> 03:37:34.239
but your mental health. Things that used to bother you

853
03:37:34.440 --> 03:37:41.559
in the past, for some reason, no longer have the

854
03:37:41.719 --> 03:37:50.600
effect that they used to because something has changed deep

855
03:37:51.079 --> 03:38:01.719
within you. Maybe things that used to cause you to

856
03:38:01.879 --> 03:38:14.200
feel anger no longer have that power to control you

857
03:38:16.719 --> 03:38:23.000
the way they seem to be able to before. As

858
03:38:23.120 --> 03:38:34.639
you realize that you're the one who decides what affects you,

859
03:38:38.319 --> 03:38:47.079
You're the one who decides to feel relaxed and calm

860
03:38:48.719 --> 03:39:04.760
when you choose to enjoy noticing these natural developments of healing,

861
03:39:07.360 --> 03:39:15.959
continue it to grow and improve your life day by day,

862
03:39:21.840 --> 03:39:30.079
including of course, your ability to relax so much easier

863
03:39:35.040 --> 03:39:44.600
than sleeping. It's the most natural thing in the world

864
03:39:46.079 --> 03:39:53.559
to you because fall in the sleep is something that

865
03:39:53.760 --> 03:40:04.559
you've done so many times in your life, and you

866
03:40:04.799 --> 03:40:09.200
know that you were born, as we all were, with

867
03:40:09.840 --> 03:40:20.479
the ability to fall asleep naturally. We were born with

868
03:40:21.000 --> 03:40:23.040
that ability.

869
03:40:25.440 --> 03:40:27.280
To just drift.

870
03:40:28.799 --> 03:40:40.600
Off into a deep, healing sleep. Even when we're kids,

871
03:40:42.280 --> 03:40:45.120
sometimes will fall asleep when we don't even want to

872
03:40:47.200 --> 03:40:51.639
try to take a stay awake. Maybe it's a birthday

873
03:40:51.719 --> 03:40:55.879
in the morning, or it's Christmas or holiday or something

874
03:40:55.959 --> 03:40:58.559
we look forward to. We don't want to go to sleep.

875
03:41:00.799 --> 03:41:05.799
But the more we want to stay awake, the more

876
03:41:06.040 --> 03:41:14.360
we just start to drift. And the more you fight drifting,

877
03:41:15.239 --> 03:41:20.680
we try to stop yourself and drifting asleep, the deeper

878
03:41:20.840 --> 03:41:32.479
and stronger that drifting becomes. Because we're born not just

879
03:41:32.639 --> 03:41:39.360
with the need to relax deeply and to naturally fall asleep,

880
03:41:42.559 --> 03:41:55.920
but it's our birthright, it's part of our DNA, and

881
03:41:56.159 --> 03:42:01.600
sometimes as we get older in life, perhaps at times

882
03:42:02.520 --> 03:42:16.479
we have forgotten relaxing completely. It's not only a wonderfully

883
03:42:16.920 --> 03:42:40.920
pleasant experience, it's also really easy. It's very, very easy

884
03:42:42.280 --> 03:42:46.639
to let go, because that's all it is, is just

885
03:42:50.200 --> 03:43:02.120
deciding to let go. And you press the play button

886
03:43:04.399 --> 03:43:12.559
on my recordings, you have given permission from my voice

887
03:43:14.159 --> 03:43:21.520
to relax. When you press that play button, you have

888
03:43:21.680 --> 03:43:33.000
given me permission for my words to effect you in

889
03:43:33.120 --> 03:43:49.879
a positive, only a positive way, opening up your mind

890
03:43:51.719 --> 03:44:12.479
too useful and healing suggestions that can have such an

891
03:44:12.559 --> 03:44:24.840
amazing effect on how you feel right now, as well

892
03:44:27.600 --> 03:44:35.479
as those changes that continue long after the recording ends,

893
03:44:37.200 --> 03:44:46.319
those changes within you that continue to flourish and grow,

894
03:44:50.879 --> 03:45:05.200
transforming your life in positive, beautiful way, allowing you to

895
03:45:05.600 --> 03:45:11.799
move forward in your life in the direction that you

896
03:45:12.200 --> 03:45:29.159
choose for yourself. And this feeling, this feeling that you

897
03:45:30.000 --> 03:45:45.239
can experience a safety, comfort, calmness, just feels so nice.

898
03:45:54.559 --> 03:46:07.280
It's such a healthy place to be, and that positivity

899
03:46:08.639 --> 03:46:10.920
grows within you.

900
03:46:16.719 --> 03:46:19.319
Each and every day.

901
03:46:22.399 --> 03:46:32.159
Moving forward, you're going to find that you're more relaxed

902
03:46:34.520 --> 03:46:46.840
physically and in your mind is more relaxed. And it's

903
03:46:46.920 --> 03:46:52.479
not that you're thinking slower, it's just that your mind

904
03:46:52.559 --> 03:47:04.440
will be less clogged up with unnecessary negativity because from

905
03:47:04.559 --> 03:47:14.840
now on, your mind rejects negativity. From now on, you're

906
03:47:14.879 --> 03:47:25.719
going to start noticing when negativity arises, and you can

907
03:47:25.879 --> 03:47:39.799
just say stop, stop, and that negativity will turn around

908
03:47:40.440 --> 03:47:56.520
and leave you alone. Stop and that negativity.

909
03:47:58.920 --> 03:47:59.799
Would disappear.

910
03:48:07.959 --> 03:48:14.440
And as you notice that you feel way more relaxed

911
03:48:15.879 --> 03:48:31.239
than you probably expected, you can now congratulate yourself because

912
03:48:31.399 --> 03:48:37.799
you're the person that has done this. You are the

913
03:48:37.959 --> 03:48:43.040
one that has opened your mind up to the simple

914
03:48:43.239 --> 03:48:51.120
facts that you can feel more relaxed in your body

915
03:48:51.840 --> 03:49:01.120
and in your mind. You've opened your mind up to

916
03:49:03.479 --> 03:49:10.040
the birthright of being able to just fall asleep easily

917
03:49:11.079 --> 03:49:25.079
when you choose. And that's a nice feeling. Don't you

918
03:49:25.200 --> 03:49:35.200
think it feels nice? Doesn't it? To feel calm.

919
03:49:36.559 --> 03:49:36.760
Full?

920
03:49:36.840 --> 03:49:41.840
Their healing energy is spreading through your body in your mind.

921
03:49:48.479 --> 03:50:00.360
Spend time a special place where negativity can no longer enter.

922
03:50:06.840 --> 03:50:15.559
Negativity is banned, it's barred, it's not allowed entry. It

923
03:50:15.680 --> 03:50:19.319
doesn't it doesn't. This doesn't deserve to be here, It

924
03:50:19.399 --> 03:50:28.440
doesn't belong here. Negativity has no place in your life,

925
03:50:38.440 --> 03:50:47.920
which makes room for more comfort, more heathing, more relaxation,

926
03:50:52.760 --> 03:51:11.920
more peace. It feels nice, doesn't it.

927
03:51:13.799 --> 03:51:17.959
Just let go.

928
03:51:19.920 --> 03:51:39.799
With everything. I'm gonna count down now from twenty down

929
03:51:39.879 --> 03:51:50.239
to one. You can continue to relax futures, you can

930
03:51:53.399 --> 03:52:08.280
drift to sleep with every number hear me say, you

931
03:52:08.399 --> 03:52:15.760
can fill twice as relaxed, or if you choose, you

932
03:52:15.879 --> 03:53:06.399
can fill twice sleeping now twenty nineteen, eighteen, seventeen six,

933
03:53:06.760 --> 03:54:14.000
stay fifteen fourteen, thirty two, weeve eleven ten, nine eight,

934
03:54:21.479 --> 03:54:40.200
seven six five.

935
03:55:00.639 --> 03:55:01.000
Mhm.

936
03:55:08.200 --> 03:55:25.440
Or this is your time to just take a break,

937
03:55:30.079 --> 03:55:41.120
your time to relax, to allow your mind to slow down,

938
03:55:49.799 --> 03:56:03.879
to give yourself a permission to take a break from everything.

939
03:56:08.719 --> 03:56:16.120
Endure the only person that can make that decision. You're

940
03:56:16.159 --> 03:56:24.719
the only person that can actually tell your mind just relax,

941
03:56:32.840 --> 03:56:38.200
to just take some time.

942
03:56:39.959 --> 03:56:48.159
Off so that you.

943
03:56:48.280 --> 03:56:54.440
Can focus on your body, get in touch with how

944
03:56:54.600 --> 03:57:11.239
you feel physically, and in the process of this body

945
03:57:11.399 --> 03:57:15.840
scanned where you focus on different parts of your body,

946
03:57:22.280 --> 03:57:29.680
those parts that you focus on and observe, even though

947
03:57:29.840 --> 03:57:38.000
you're not purposely requesting for those parts of your body

948
03:57:38.200 --> 03:57:46.680
to relax, it's kind of expected. You expect when you

949
03:57:46.879 --> 03:57:59.920
listen to my noise to feel more relaxed naturally, because

950
03:58:00.079 --> 03:58:09.799
when you're listening to me, your attention is focused on

951
03:58:10.040 --> 03:58:21.559
my words, and as my words guide you to focus

952
03:58:25.959 --> 03:58:40.840
on those parts of your body, your focus increases, which

953
03:58:41.000 --> 03:58:56.920
actually calms your mind. And when your mind calms down,

954
03:59:01.840 --> 03:59:23.879
your body relaxes. And when your body calms down, your

955
03:59:24.040 --> 03:59:40.920
mind relaxes. And though I have not really started to

956
03:59:41.079 --> 03:59:53.719
focus on your body, you can already feel that healing

957
03:59:54.000 --> 04:00:13.040
energy spreading through your body, pushing out stress, attention, healing

958
04:00:15.040 --> 04:00:21.799
all the parts of your body, including your skin, your bones,

959
04:00:23.360 --> 04:00:29.559
your blood, all of your organs inside your body, all

960
04:00:29.639 --> 04:00:36.159
of the muscles, and all of the fat, all of everything,

961
04:00:38.000 --> 04:00:44.159
every hair on your body is filled with that healing energy.

962
04:00:52.200 --> 04:00:52.879
And when your.

963
04:00:52.840 --> 04:01:16.760
Brain fills without healing energy, the feeding of comfort relaxation increases,

964
04:01:24.159 --> 04:01:41.760
deeply increases in a way that your mind starts to

965
04:01:42.000 --> 04:01:58.079
fill perhaps been rousing because it's not needed, and it

966
04:01:58.360 --> 04:02:17.520
may starts to drift if that's what's needed. So if

967
04:02:17.559 --> 04:02:23.559
you're listening to this and what you need is deep relaxation,

968
04:02:24.360 --> 04:02:25.159
that's what you get.

969
04:02:27.360 --> 04:02:28.840
If what you need is.

970
04:02:30.520 --> 04:02:32.159
To fall asleep.

971
04:02:33.440 --> 04:02:42.399
Naturally and easily, that your mind drifts, that's also what

972
04:02:42.760 --> 04:02:56.239
happened because by pressing up play button on the podcast

973
04:02:56.440 --> 04:03:03.760
and listening to me, give perish your body and your wind.

974
04:03:06.840 --> 04:03:15.879
In fact, you give the command to your body and

975
04:03:16.000 --> 04:03:27.719
your wind to relax deeply and to drift off to sleep,

976
04:03:29.040 --> 04:03:32.040
if that's what you want.

977
04:03:35.239 --> 04:03:35.639
Or need.

978
04:03:43.319 --> 04:03:49.000
As I focus on the different parts of your body,

979
04:03:53.959 --> 04:04:02.760
you may start to just drift, and then you come

980
04:04:02.879 --> 04:04:09.239
back again. You hear me talking focusing on a different

981
04:04:09.399 --> 04:04:20.879
parts of your body, you may find just so drifting.

982
04:04:23.639 --> 04:04:31.520
Ben realize you're drifting until you're stop drifting. You a

983
04:04:31.719 --> 04:04:38.760
laugh again to my voice focusing what a different part

984
04:04:38.920 --> 04:04:48.959
of your body starts to Relaxee you dema, because I drifting.

985
04:04:50.559 --> 04:05:02.760
It's basically here already in the sleep zige. And the

986
04:05:03.079 --> 04:05:09.120
more you drift, the longer you drift, The longer you drift,

987
04:05:12.200 --> 04:05:23.719
have vent shame that drafting continues into sleep, and that's

988
04:05:23.799 --> 04:05:33.000
the last you remember until you awake up in your

989
04:05:33.040 --> 04:05:39.559
own time, when you've experienced the big amount of sleep fear.

990
04:05:43.920 --> 04:05:48.360
When you do hear and if you do have sleep,

991
04:05:48.600 --> 04:06:16.040
it's extremely pleasant, so relaxing, so deep he sleep, I

992
04:06:16.319 --> 04:06:29.639
feel so nice to relaxes my body in minds, you

993
04:06:29.920 --> 04:06:37.920
feel that he imagy is spreading through you relaxing so

994
04:06:38.280 --> 04:07:34.000
deeply relax st start to your eyes you showed us.

995
04:07:57.719 --> 04:09:08.959
Ess chests.

996
04:08:46.120 --> 04:08:55.520
X fades.

997
04:09:03.600 --> 04:09:04.239
You look.

998
04:09:26.799 --> 04:09:42.760
Spreading side your body you think you are. Now let's

999
04:09:42.840 --> 04:09:53.239
focus again parts of your body, focusing this time on

1000
04:09:53.360 --> 04:10:06.200
your forehead. Now on your mouth, your lips, your tongue,

1001
04:10:09.479 --> 04:10:31.239
the whole of your mouth. Focusing on your fingers. Maybe

1002
04:10:31.600 --> 04:10:35.840
you could move your fingers a little bits. You can

1003
04:10:36.920 --> 04:10:51.520
focus on each one individually, both hands, and even though

1004
04:10:51.760 --> 04:10:56.760
you should focus on both of your hands, now you

1005
04:10:56.879 --> 04:11:05.239
almost seemed to just melt into one. May iss your

1006
04:11:05.360 --> 04:11:13.280
right hands start to left hand and masked as if

1007
04:11:16.000 --> 04:11:30.879
just mixed together. Now focusing on your knees, just like

1008
04:11:31.079 --> 04:11:56.120
to say, how your knees hell? Now focusing alpers like

1009
04:11:56.360 --> 04:12:42.719
you said, by a few hours, just obsid faith beside.

1010
04:13:29.840 --> 04:13:30.000
Up.

1011
04:13:47.799 --> 04:15:56.600
It's a group of such sections fi famous like you said,

1012
04:16:07.200 --> 04:16:56.600
younsil body fails, notice you mind feels now let him go,

1013
04:17:05.399 --> 04:17:38.280
let'sh go, let's say go everything, let'sh go, let'sh go,

1014
04:17:46.200 --> 04:18:12.120
let's say go everything you see. I'm going to start now,

1015
04:18:13.760 --> 04:18:15.719
and i'd like you just first of all, just to

1016
04:18:15.959 --> 04:18:23.879
see yourself lying down on that message table, lying on

1017
04:18:23.959 --> 04:18:28.959
in front your head is supported, your arms are supported,

1018
04:18:33.440 --> 04:18:39.680
and you feel comfortable and breathing is really easy, and

1019
04:18:39.879 --> 04:18:46.680
you feel you feel confident in how you look as well.

1020
04:18:46.840 --> 04:18:51.479
So there's none of that issue of body problems or shyness,

1021
04:18:52.399 --> 04:19:00.520
because I'm a professional and this is a therapy session,

1022
04:19:01.319 --> 04:19:08.719
so none of that stuff matters on whatsoever. This is

1023
04:19:08.760 --> 04:19:16.920
about you. This is about how you feel, how you

1024
04:19:17.680 --> 04:19:24.600
can enjoy that sense of comfort and relaxation that comes

1025
04:19:24.719 --> 04:19:31.440
from letting go and allowing my hands and my fingers

1026
04:19:31.959 --> 04:19:43.319
to relax you by a messaging your body. So I

1027
04:19:43.440 --> 04:19:48.399
want to start off just by placing my hands on

1028
04:19:48.520 --> 04:19:53.079
the back of your head, just gently, just you can

1029
04:19:53.239 --> 04:20:01.920
feel what my hands feel like really on you. So

1030
04:20:02.079 --> 04:20:04.319
you can maybe feel the warmth of my hands on

1031
04:20:04.399 --> 04:20:09.799
the back of your head. With my hands to the

1032
04:20:09.959 --> 04:20:14.159
side of your head, not pressing, but just holding there

1033
04:20:14.319 --> 04:20:20.159
very gently, maybe over your ears, and a little bit

1034
04:20:20.239 --> 04:20:24.799
on your face, just so you can feel my hands

1035
04:20:26.879 --> 04:20:39.920
so you can become accustomed to them. And now put

1036
04:20:40.000 --> 04:20:42.399
my hands on the back of your head again and

1037
04:20:42.600 --> 04:20:49.559
gently let them slide down onto the back of your neck.

1038
04:20:57.200 --> 04:21:07.120
You can feel my hands gently stroking the back of

1039
04:21:07.200 --> 04:21:13.719
your neck. To start with, just so you can get

1040
04:21:13.920 --> 04:21:18.399
used to the feeling of my hands on your skin,

1041
04:21:19.000 --> 04:21:27.520
get accustomed to realize that you're safe and it's all good,

1042
04:21:27.840 --> 04:21:37.399
it's all fine, and I'm going to start gently messaging

1043
04:21:38.200 --> 04:21:48.799
the muscles in the back of your neck with both hands.

1044
04:21:54.959 --> 04:22:00.959
And this is a very trusting situation really, because our

1045
04:22:01.079 --> 04:22:05.280
necks are so fragile and to have someone have their

1046
04:22:05.360 --> 04:22:10.479
hands around your neck in that way to sometimes be

1047
04:22:10.760 --> 04:22:15.639
problematic for people, which is why massages are quite good,

1048
04:22:16.799 --> 04:22:25.239
because it allows you to relax and to get in

1049
04:22:25.440 --> 04:22:42.840
touch with trust, to feel peaceful and calm. There's a

1050
04:22:42.959 --> 04:22:51.680
massage the sides of your neck, gently moving from the

1051
04:22:51.760 --> 04:22:55.600
bottom of your neck. It would be sort of near

1052
04:22:55.639 --> 04:22:58.879
where your shoulders start. I guess all the way up

1053
04:23:01.000 --> 04:23:06.520
to your jaw is kind of area the side of

1054
04:23:06.600 --> 04:23:11.920
your neck. Of course, it's a lot longer than the

1055
04:23:12.000 --> 04:23:28.000
front of your neck. And message in the back of

1056
04:23:28.079 --> 04:23:36.559
your neck, especially that area where perhaps we hold tension,

1057
04:23:40.840 --> 04:23:45.360
and there's that area's message. You can actually feel a

1058
04:23:45.520 --> 04:23:53.479
sense of release in the back of your neck and

1059
04:23:53.639 --> 04:23:58.600
maybe you can breathe it out as well, not to

1060
04:23:58.680 --> 04:24:11.959
sound it feels, is how you feel. They're moving down

1061
04:24:12.159 --> 04:24:16.840
to that area between your neck and your shoulders, that

1062
04:24:17.120 --> 04:24:25.719
musty area. Starting to message that area on both sides.

1063
04:24:27.920 --> 04:24:30.120
I mean, this would be the area that a lot

1064
04:24:30.159 --> 04:24:32.440
of people would message if they were going to give you,

1065
04:24:33.360 --> 04:24:38.799
like a shoulder message. Even that's not technically the shoulders,

1066
04:24:39.360 --> 04:24:41.799
but it's all the muscles that lead to the shoulders

1067
04:24:43.639 --> 04:24:48.479
from the neck and the game that can hold tension

1068
04:24:49.559 --> 04:24:55.719
and stress. And when massaged, sometimes a nice deep message

1069
04:24:55.879 --> 04:25:15.000
is useful. You decide how deep that massage is. Just

1070
04:25:15.159 --> 04:25:22.120
allow my knuckles just to dig in to get to

1071
04:25:22.239 --> 04:25:32.239
those muscles and to really relaxed all the time being

1072
04:25:32.520 --> 04:25:50.040
firm yet gentle with it and just stroking down the

1073
04:25:50.239 --> 04:25:58.760
area to your actual shoulders, moving to the muscles of

1074
04:25:58.840 --> 04:26:09.959
your shoulders and maybe initially just pulling up the shoulders

1075
04:26:10.000 --> 04:26:13.319
a little bit off the table, just to give you

1076
04:26:13.440 --> 04:26:24.079
a little bit of a stretch, very gently, and you've

1077
04:26:24.120 --> 04:26:27.239
got the muscles at the front of your shoulders the

1078
04:26:27.520 --> 04:26:38.399
side of the back. Again, this is a part that

1079
04:26:38.559 --> 04:26:43.799
can really take quite a bit of pressure, quite a

1080
04:26:43.879 --> 04:26:54.079
bit of needing if if you wish to really release

1081
04:26:54.280 --> 04:27:02.959
the tension to really get into those muscles and lat

1082
04:27:03.000 --> 04:27:09.520
your fingers in there. Make you feel really nice. Sometimes

1083
04:27:09.559 --> 04:27:16.559
it's just being stroked gently or being massaged quite strongly.

1084
04:27:20.319 --> 04:27:29.680
It can all be beneficial to the reorversation with the

1085
04:27:29.799 --> 04:27:43.280
muscles in your shoulders. Now to move down your arms,

1086
04:27:49.840 --> 04:27:53.399
We're doing one arm at a time, Starting with your

1087
04:27:53.520 --> 04:28:03.760
right arm. What I'm doing is I just lift your

1088
04:28:03.879 --> 04:28:06.680
arm up, just hold it to the side of you

1089
04:28:09.920 --> 04:28:14.760
and where it's still be attached, and I just message

1090
04:28:16.239 --> 04:28:28.959
the tops of your arms all the way down to

1091
04:28:29.120 --> 04:28:55.959
your forearms into your wrists, gently massaging that part, the

1092
04:28:56.120 --> 04:28:59.559
softer part, which is the under part of the arm,

1093
04:29:02.719 --> 04:29:06.399
which leads to the crease in your elbow. The inside

1094
04:29:07.840 --> 04:29:22.159
it's much more sensitive skin. Sometimes just having that stroked

1095
04:29:25.319 --> 04:29:40.920
I feel really nice, pleasurable and relaxing. Now moving down

1096
04:29:42.360 --> 04:29:54.719
to your right hand, just holding your hand with both

1097
04:29:54.760 --> 04:30:04.360
of my hands, just pressing gently on the back of

1098
04:30:04.479 --> 04:30:15.799
your hand, stretching your fingers ever slightly at the same

1099
04:30:15.920 --> 04:30:31.200
time pressing down and massaging each finger, and then starting

1100
04:30:31.399 --> 04:30:32.879
to massage.

1101
04:30:32.399 --> 04:30:34.200
The palms of the hand.

1102
04:30:40.879 --> 04:30:51.920
Just turning their hand gently, stretching it gently, and actually

1103
04:30:52.040 --> 04:30:59.559
having your hand held can really be an emotional experience sometimes,

1104
04:31:00.600 --> 04:31:05.200
even if it is a stranger, so when you don't

1105
04:31:05.360 --> 04:31:10.559
know very well, like a massage person or a therapist.

1106
04:31:10.719 --> 04:31:25.840
Maybe because it's intimate. You can feel nice, you can

1107
04:31:25.920 --> 04:31:36.760
feel safe. And as I put that right arm back

1108
04:31:36.879 --> 04:31:45.639
down where it was, do the same with your left arm,

1109
04:31:48.920 --> 04:31:59.479
exactly the same. Massage in the muscles you are all

1110
04:31:59.479 --> 04:32:07.479
the way down to your wrist, stricken the inside of

1111
04:32:07.600 --> 04:32:18.399
your arm, just being gentle, as firm as you require,

1112
04:32:27.000 --> 04:32:40.280
and then messaging your left hand, stretching the fingers gently,

1113
04:32:42.799 --> 04:33:03.559
massaging the palm of your left hand. Feels yeah, so relaxing,

1114
04:33:11.240 --> 04:33:29.000
so culorting, and I'll just rest your left arm back down.

1115
04:33:36.560 --> 04:33:43.200
Start to message your back, the biggest part of your body,

1116
04:33:48.279 --> 04:33:54.759
starting at the top, starting again where you would have

1117
04:33:54.959 --> 04:33:58.759
been the area of the top in between your shoulders,

1118
04:34:00.479 --> 04:34:01.119
in your neck.

1119
04:34:02.880 --> 04:34:07.919
Go back, massage in the area again, but this time

1120
04:34:08.279 --> 04:34:17.119
moving downwards, making it downward.

1121
04:34:17.319 --> 04:34:25.200
Stroke to the middle of a back, working from the

1122
04:34:25.599 --> 04:34:35.919
outside inwards. Massage in that your back, but the outside

1123
04:34:36.240 --> 04:34:46.560
of your back parts where your arms will maybe rest

1124
04:34:46.639 --> 04:34:59.639
against almost the path that connects your front to your back.

1125
04:35:09.240 --> 04:35:17.959
Just messaging down firmly but gently, as firm as you want,

1126
04:35:21.400 --> 04:35:26.000
moving down and moving across a little bit, moving all

1127
04:35:26.000 --> 04:35:31.240
the way down the game. Be very gentle you have

1128
04:35:31.560 --> 04:35:42.319
firm as you choose. Eventually you get to the spine.

1129
04:35:43.680 --> 04:35:47.400
You can massage the muscles on either side of your

1130
04:35:47.479 --> 04:35:51.360
spine from the top of your neck all the way

1131
04:35:51.520 --> 04:36:02.599
down to your lower back. You can do that a

1132
04:36:02.720 --> 04:36:12.599
few times. Sometimes people would use the knuckle or the

1133
04:36:13.159 --> 04:36:17.520
you know, the two fingers and just go your side

1134
04:36:17.560 --> 04:36:22.599
of the spine, almost just pushed down, go all the

1135
04:36:22.680 --> 04:36:26.799
way down to the bottom of the spine, each time

1136
04:36:28.520 --> 04:36:40.279
releasing tension, opening up the body, stretching your body so

1137
04:36:40.439 --> 04:36:44.720
that you feel more relaxed, but at the same time

1138
04:36:46.759 --> 04:37:02.400
be deunivenated. Now I'm gonna move to one side, to

1139
04:37:02.520 --> 04:37:09.799
your right side, and from the bottom of your ribs

1140
04:37:11.759 --> 04:37:17.880
to your pelvis you can massage that area of your back.

1141
04:37:19.880 --> 04:37:23.000
Will stretch over the other side and I will pull

1142
04:37:23.119 --> 04:37:29.560
the muscles gently and massage will push from one end

1143
04:37:30.080 --> 04:37:34.599
that side or way to my side to the middle

1144
04:37:34.639 --> 04:37:39.880
of fact to where your spine is. Massage in that

1145
04:37:40.159 --> 04:37:44.840
side of your spine the opposite side to where outstanding.

1146
04:37:47.200 --> 04:37:52.799
It's almost like you kneading bread. There's that big area

1147
04:37:53.000 --> 04:37:53.400
which is.

1148
04:37:54.919 --> 04:37:55.240
Firm.

1149
04:37:56.040 --> 04:38:05.479
Yeah, lots there to message. Potentially one of the most

1150
04:38:05.560 --> 04:38:12.680
important places to actually have a message because you really

1151
04:38:12.959 --> 04:38:19.759
feel it, really feel the release and the pleasure of

1152
04:38:19.959 --> 04:38:27.680
having your lower back massaged. It releases so much from

1153
04:38:27.720 --> 04:38:37.720
your body that's not useful, starting a healing process which

1154
04:38:37.759 --> 04:38:50.959
will continue long after this recording is over. The message

1155
04:38:51.040 --> 04:38:53.959
in this part of your body not only feels really

1156
04:38:54.080 --> 04:39:01.200
good for you, it's actually fun to do. Is ever said,

1157
04:39:01.400 --> 04:39:06.479
Like kneading bread, it's a part that you can really

1158
04:39:06.599 --> 04:39:14.360
get hold off and really massage deeply if that's your choice.

1159
04:39:22.360 --> 04:39:24.279
They're not going to move over to the other side

1160
04:39:24.319 --> 04:39:30.799
of your body and do the same with the opposite

1161
04:39:30.880 --> 04:39:40.200
part of your lower back. Kneading and massaging from your

1162
04:39:40.400 --> 04:39:47.040
sides all the way to the middle of your back

1163
04:39:47.639 --> 04:40:01.240
where your spine is pressing and kneading firm and gentle

1164
04:40:01.360 --> 04:40:11.240
at the same time. It feels so releasing. This mixture

1165
04:40:11.279 --> 04:40:26.680
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1166
04:40:26.759 --> 04:40:31.159
there's that feeling from your stomach that it's being stretched.

1167
04:40:33.080 --> 04:40:36.200
Even though you're in your stomach now you can feel

1168
04:40:36.279 --> 04:40:40.080
it being stretched because that whole area is connected to

1169
04:40:40.159 --> 04:40:51.799
your stomach. Now I'm gonna move or move further up

1170
04:40:54.279 --> 04:40:56.720
to your top of your body and I'm into the

1171
04:40:56.840 --> 04:41:05.479
same this time starting with the upper back. Put my

1172
04:41:05.680 --> 04:41:14.040
hands forward over and mass massage in that area up

1173
04:41:14.200 --> 04:41:18.000
to your spine, from the side of your body up

1174
04:41:18.080 --> 04:41:23.319
to your spine. So some of that massage area, that

1175
04:41:23.520 --> 04:41:30.319
muscle tissue, whatever fatty tissue even will be possibly from

1176
04:41:30.360 --> 04:41:35.360
the chest. It's all connected. The chest and the back

1177
04:41:36.080 --> 04:41:42.159
connect together. We're going to be massaging and just pulling

1178
04:41:42.880 --> 04:41:49.319
some of their skin from your side up the message

1179
04:41:49.400 --> 04:41:57.439
in the area of your upper back all the way

1180
04:41:57.599 --> 04:42:04.119
to your spine. And then I move down a bit

1181
04:42:04.119 --> 04:42:07.200
and I continue with the middle of your back, doing

1182
04:42:07.319 --> 04:42:14.159
exactly the same thing. There's gentle as.

1183
04:42:15.720 --> 04:42:16.959
Deep as you choose.

1184
04:42:25.639 --> 04:42:26.959
Now move for the.

1185
04:42:27.000 --> 04:42:31.840
Other side again and do the exact same thing with

1186
04:42:32.080 --> 04:42:36.159
the top of your back on the other side, from

1187
04:42:41.319 --> 04:42:50.000
pretty much underneath your arm area really to your spine.

1188
04:42:55.279 --> 04:43:01.919
Then continue in that all the way down, including the.

1189
04:43:02.040 --> 04:43:03.799
Lower your middle of your back.

1190
04:43:17.439 --> 04:43:22.200
I'm gonna go to your thighs, the backs of your

1191
04:43:22.279 --> 04:43:31.959
thighs and the size of your thighs. Start with your

1192
04:43:32.119 --> 04:43:42.000
right leg. Massagey the back and the side of your

1193
04:43:42.080 --> 04:43:50.080
thighs gently and famly. There's a lot of muscles there

1194
04:43:51.279 --> 04:43:54.560
s area that can be very tense at times and

1195
04:43:54.799 --> 04:43:58.200
maybe needs a little bit more pressure than the rest

1196
04:43:58.240 --> 04:43:58.759
of the body.

1197
04:44:00.279 --> 04:44:00.680
Up to you.

1198
04:44:05.599 --> 04:44:11.520
You can gently stroke the back of your legs where

1199
04:44:12.520 --> 04:44:17.400
you know obviously your knee joint or underneath your knee joint.

1200
04:44:18.279 --> 04:44:18.880
It's a very.

1201
04:44:18.880 --> 04:44:32.319
Sensitive, gentle area. And working down to your half muscles.

1202
04:44:35.240 --> 04:44:41.599
Massage in your calf muscles thoroughly and deeply. You choose

1203
04:44:45.119 --> 04:45:04.319
using both hands fingers digging deep to your incourse in

1204
04:45:04.439 --> 04:45:10.639
the back of your back of your ankles. Just gently

1205
04:45:10.880 --> 04:45:23.720
message in that area, maybe lifting the leg stretching.

1206
04:45:23.319 --> 04:45:23.919
A little bit.

1207
04:45:34.000 --> 04:45:49.720
Moving to the right foot, massage outs of your feet

1208
04:45:54.040 --> 04:46:05.200
and the size of your feet. HM gently but firm enough,

1209
04:46:05.400 --> 04:46:16.680
so thattical just a now the pleasure that you get

1210
04:46:16.840 --> 04:46:26.080
from heaving your feet message to just overtake you as

1211
04:46:26.159 --> 04:46:32.080
I continue to mess o your feet, bottoms of your feet.

1212
04:46:32.880 --> 04:46:42.000
Besides your arch is your heel. Put a lot of

1213
04:46:42.080 --> 04:46:47.919
pressure into your heel and it feels amazing. Yet the

1214
04:46:48.159 --> 04:46:56.200
arches need to be a bit more gentle. Stretching your

1215
04:46:56.360 --> 04:47:02.799
toes gently a message in the bottoms of your toes

1216
04:47:03.560 --> 04:47:19.240
and my fingers each win individually moved to the left

1217
04:47:19.360 --> 04:47:28.479
leg to do exactly the same thing. Starting at the

1218
04:47:28.599 --> 04:47:33.000
top of the firees. Work in the back of the

1219
04:47:33.159 --> 04:47:38.759
fires and the sides. Massage and deeply and gently.

1220
04:47:40.520 --> 04:47:54.720
The whole area, working all the way down. This is

1221
04:47:54.799 --> 04:48:01.080
an area that maybe you could like to spend more.

1222
04:48:01.040 --> 04:48:09.759
Time relaxing the message. Perhaps if you wanted.

1223
04:48:09.599 --> 04:48:13.840
That you make a future we called it wants spend

1224
04:48:13.919 --> 04:48:16.159
more time on one particular area.

1225
04:48:22.040 --> 04:48:23.040
She moved down.

1226
04:48:25.720 --> 04:48:46.319
To your calf muscles. Massage your calf muscles. Uh gently down.

1227
04:48:48.720 --> 04:48:55.680
You maycord your feet massage y mas a good feet

1228
04:48:57.759 --> 04:49:07.319
as a good feet m h. Stretching your toes and message.

1229
04:49:06.880 --> 04:49:09.040
In each tone individually.

1230
04:49:11.159 --> 04:49:17.040
That feeling a pleasure and release the experience that you're

1231
04:49:17.119 --> 04:49:19.759
having your feet massaged.

1232
04:49:21.599 --> 04:49:42.840
Feeling. Now just turn over your mind playing on your back.

1233
04:49:50.400 --> 04:49:52.040
It's gonna start again.

1234
04:49:54.919 --> 04:50:09.599
In your big area in your shoulders. Just to get

1235
04:50:09.680 --> 04:50:27.520
back in touch of the area. To move up. Making

1236
04:50:27.639 --> 04:50:32.080
clean your heads making fresh is.

1237
04:50:32.119 --> 04:50:33.319
Now going to mess uch.

1238
04:50:33.680 --> 04:50:50.279
Your face starts off from your forehead. Your eyes are closed.

1239
04:50:52.040 --> 04:50:57.799
Just stretch your eyes a little bit, pushing up on

1240
04:50:57.959 --> 04:50:58.880
your eyebrows.

1241
04:51:05.680 --> 04:51:08.040
Just my side and about to scalp.

1242
04:51:13.759 --> 04:51:15.200
Let's start to down.

1243
04:51:15.919 --> 04:51:31.400
The cheeks around your ears chickly the sides of your neck.

1244
04:51:35.360 --> 04:51:35.599
Chip.

1245
04:51:47.159 --> 04:51:59.520
Just week down back down to your chest. Start. Let's

1246
04:52:01.319 --> 04:52:20.680
talk the chests side of the coin, the just the

1247
04:52:20.799 --> 04:52:44.159
aside to the chest. The chest a man, it's pochat

1248
04:52:47.439 --> 04:52:49.319
what side of nest.

1249
04:52:54.119 --> 04:52:55.040
My hands.

1250
04:52:58.319 --> 04:53:45.799
To strict inscriptions, suscepts, text, distant step, it's definite interesting.

1251
04:53:47.240 --> 04:54:02.200
Stock scriptions. I'm sup stud