Sept. 24, 2025

(no music) (10 hours) #1438 Whisper - Let me bore you to sleep - 24th September 2025

(no music) (10 hours) #1438 Whisper - Let me bore you to sleep - 24th September 2025
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WEBVTT

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Hello, Hello, and welcome.

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To Wednesdays Whispers. My name is Jason Newland. Please I

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listen when you can safely close your eyes. This is Wednesday,

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the twenty fourth of September two thousand and twenty five.

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Blah blah blah.

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I keep hearing little crinklings and sounds, and I'm wondering.

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Why where are they coming from.

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I have literally literally just got out of bed. So

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this is This is the second microphone I've used during

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this recording. My morning breath destroyed the last one. It

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melted it. It's okay, brush my teeth. I'm okay now.

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So I'm trying to think what's happening, what's going on

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in life? Trying to remember what did I dream about?

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Bearing in mind it's only by quite recent, isn't it.

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I was lying in bed, bath they I don't know.

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Mm hmm, excuse me. I don't know. I don't know,

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don't know, don't know. M No, not much going on.

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I started watching EastEnders again after pretty much years and

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years of not watching it. I did into it sometimes

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bath actually watched it. I think I've watched one, two, three,

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three or four episodes in a row on television. When

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they are being aired, So I mean sometimes sometimes I

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would go on to the BBC player eye player. When

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the why it's called an eye player. I don't think

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it's got anything to do with being an iPhone. No,

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it's if a question that have they know only me

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first time ever on the Eyeplayer, I have at times

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watched the back to back a few episodes. I'm just

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gonna looks see what they're okay, just see what's in

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the news. Okay, nothing, ingrid Oliver, ingrid Oliver. I never

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heard of her. Richard Osmond admits meeting his wife ingrid

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Oliver was the best thing that ever happened to him.

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As this.

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It's called eye condition that affects his writing. Richard Osmond

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has gushed over his wife ingrid Oliver. Okays, it's not

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really very family entertainments. The author of fifty four met

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the actress forty eight when she appeared as a guest

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on his BBC quiz show House of Games. Oh how lovely.

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I'm not no is it's not Liamshaw, but I don't

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know why it's in the news. Human being falls in

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love with another human being.

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There's not Hong Kong.

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Wow, right, so Hong Kong has got some really really

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strong weather at the moment. It's called typhoon Regassa blimey,

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it's the most powerful tropical cyclone this year.

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I'm not sure.

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What is a cyclone.

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Because it said it's a very strong hurricane like way

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minute and double looks see what it says. A cyclone

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is a large air mess that rotates around the center

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of low atmospheric pressure. It is characterized by inward spiral

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and winds that rotate counterclockwise in the northern Hemisphere and

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colockwise in the southern Hemisphere. Cyclones can manifest in various forms,

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primarily as tropical cyclones and extratopic cyclones, and are often

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associated with strong winds and a heavy rainfall. These systems

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are formed by the energy exchanged between the ocean and

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the atmosphere. Cyclones are known by different names depending on

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their location. For example, they are called hurricanes in the

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North Atlantic, antiphens in the North and West Pacific.

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Oh.

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Okay, so cyclone is Amurrican.

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Fair enough? World wind isn't another word for world wind

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where the wind is just like.

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It's what is it?

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In America? In Dorothy County, Dorothy Country, they have a

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wist of us Dorothy Twirlers. So that's a cyclone, isn't

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it a Twirler. It's a little bit like The Walking Dead.

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Everyone's got a new name, a different name for them.

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You know, whenever people meet each other in the show

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The Walking Dead of different parts of the country, they

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all call them, call her the walking Dead. Something different

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with the munchers, the sleepers, the dirtbacks or wherever, the bastards,

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the brain gogglers. You know, it's just they all got

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their own little name, which I find ironic.

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Because there's these.

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Creatures walking around. They're dead, but they're walking around attacking humans,

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and the spread.

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All over the world, and not one person, not one person,

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has a thought.

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To call them zombies. Not one person in the entire

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world in that show.

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Thought.

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You know what, this isn't just similar to a zombies,

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identical to what zombie is. Let's call them zombies. No,

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let's call them creepers. Let's call them munchie munches, the

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the sniffers. I don't know whatever. Cyclone, typhoon. We had

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some type of tea in the UK typhoon. So someone

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says to you, do you like typhoons, and said, yeah,

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three sugars please h ikay right, Rosie O'Donnell, there's something

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about her and being friends with Ellen DeGeneres. Bob Fillan,

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I'm just looking at the news seeing anything that's slightly interesting.

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Chris Evans is incredible for sake Grace's questions, what questions?

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Is he going to be returning as Captain America? Maybe

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so this is MSN. It was probably about seventeen years

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too late. Many actors must transform their physical appearance on

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a regular basis, especially those tasks we've portrayed superheroes. Will

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he be back to pick up a shield once again?

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At the world premiere of the Film's Sacrifice at the

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Toronto Film Festival, several questions were raised about Chris Evens,

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best known for Captain America in the Marvel Universe.

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The double d no.

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Forty four year old actor appeared on the red carpet

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in impressible impressive physical shape, having gained significant muscle mess

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since it's role in the film Materialists earlier this year.

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I don't know he prepare for an appearance and Avengers

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Doom Day. Well, the thing is with the Avengers it's

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based in they can kind of get away with anything,

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aren't they? Because they go into different versions, like of

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the multi verse. So they find another universe where Captain

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America works in McDonald's or something. He access lots of

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different things. It's quite quite interesting. A bit of a

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mind wobble bus stole Charlie Annam's dramatic transformation. Okay, whow

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Craze anatomy. No, that's sad. Oh, there's a lot of

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stuff about Sammi Ferguson, got Alison Hammond, the Lost leven Stone.

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That's a lot of skin. Yeah, that's the thing that

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they used to concern me about losing too much weight.

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I don't want my I just don't want flaps flaps

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of skin just wabbling around, you know. But it's never happens.

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I'm I'm okay. Plus, I've never been I mean, yeah,

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I've been sixteen stone about one hundred kilos, But that's

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different from being one hundred and fifty kilos, you know,

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or three hundred pounds, three hundred and thirty pounds or

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whatever that would be.

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So it's a little bit different.

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But I think it's just my personal experience is just

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losing weight slowly. It's the best way personally. Okay, us

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have a look Japanese use this trick for sleep up.

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Now it's genius. Let's have a look then shave they

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beard off. Really, what on earth is going on? I'm

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just reading now, okay, just check comes waiting now I

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should read it out loud ready, shouldn't I?

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Okay, okay, okay, right, said a cab for all this stuff,

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and now they're trying to sell a pillow.

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The simple solution my wife discovered. That's when my wife

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found the Derilla Erco pillow online. At first, I was skeptical.

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How could a pillow solve what expensive medical devices couldn't.

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But then my.

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Wife gave me an ultimatum, tried a pillow or get

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comfortable with the basement couch. When it arrived, I was

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desperate enough to try anything. The first few minutes felt different,

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but then something amazing happens. I slept through the entire night,

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no snoring, no car's been, no waking up. The next

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morning I found Jamie in a kitchen beaming. You didn't

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have a sound all night, She said, Okay, I might

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get that dry. Okay, how much are they charging for

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this go pillow?

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Ay?

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So like.

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That's strange, right, Okay, they're trying to get. They're trying

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to work. Might make it sound good first, for they're

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offering a seventy percent discount. Now they're saying, think about

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it this way. One visa to a sleep specialist two

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hundred to three hundred dollars, a seapap machine five hundred

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to one thousand dollars monthly. Seapap supplies fifty two hundred

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no as wrong, chiropractice visit for neck paying seventy percentsion.

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So get the Derillo Erco pillow today for a fraction

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of the cost. How much are they going to sell

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it for. It's still not giving me the price, blimy

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making me work for give seventy percent discount. Okay, here

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we go. Your seventy percent discount ends in fourteen minutes

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and thirty six seconds. AH Select quantity four. One bilow

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is fifty nine pounds ninety ninepence. Two billows ninety nine

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pound ninety eightpence, three pillows one hundred and thirty seven

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pound ninety sevenpence, four pillows one hundred and fifty nine

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pound ninety sixpence. I'm going to save this link because

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I want to see how much it is in an

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hour's time. Say that okay, because I think they're being

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a bit. Oh, and it's just giving loads of every

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few seconds, a lot of things coming up, saying Emily

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from Shropshire just purchased to one Ian from Melton Keynes

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and made a purchase three pillows. Who's next get excited?

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Who's going to be the next person to order one?

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Roget from Exeter Roget? There's no such name as Roget.

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They're making it up. I think I think they're making

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it up. Hannah from Enfield. There's all three, so they're

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really pushing for people to buy more than one. Why

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would you need more than one? Kenvy from London three,

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So everyone's going for three for some reason. Maybe it's

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because it's one hundred and thirty seven pound ninety seven.

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Oh another one, John from Kate said, make a purchase.

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Why is no one buying anything from other countries? Why

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is it just great Britain? Maybe it's because we're so

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great we don't need to do make Britain a gape

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great again. We've always been great.

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We still are.

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Yeah, can imagine court yourself great? Did you imagine like

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where you from? I'm from France? Or about you Germany,

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what about you. I'm from Great Britain. Everyone else will

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feel a little bit, I don't know, a little bit

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less than maybe maybe a little bit envious, maybe a

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little bit annoyed. Even we should have called ourself great France.

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We should have called herself great Germany. We should have

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called ourself great Belgian. No one's purchased one for a

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few minutes now, which makes me think they're trying to.

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I wonder.

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I sometimes think if I say, wonder, how come no

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one's bought just one? I'll beat you one more cord

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now in the next thirty seconds. So how come no

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one's bought just one? Must be a con because it's

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always saying that three people they buy three, but just one,

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come just one? I still nothing. I'm relatively patient sometimes,

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but this is just no. I don't have time for this.

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Wow.

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They charge in nine pound ninety five for shipping.

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Cheeky.

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That is so cheeky.

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So to charge what fifty nine pound ninety nine and

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then to charge them pound for shipping, that's I think

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that's a bit. Yeah, it's cheeky. Yeah, although I'm kind

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of thinking that I might like to try out after

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a while.

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In fact, I might.

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Not today, not tomorrow, but someday. Maybe just having to

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look seeing all the stats are unsound cloud. Okay, what

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about Facebook. Let's have a look see if there's any

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messages I call a question on Facebook. Something I've noticed

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on Facebook the amount of people the post stuff where

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they're assuming that everyone else is going to understand what

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they're talking about.

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Then.

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I don't know why, but that annoys me a little bit.

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People posting things like I can't stand listening to his

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voice anymore. Okay, can you give me some more information.

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It's like my reduc everyone listening to or reading a

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Facebook page from around the world is going to know

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what you're talking about. Just seems a bit strange.

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What's this?

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Okay?

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Now?

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Just looking.

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Looks to me like just another meet up story about boxing.

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He looks familiar. George is when's sick? When's sick? Say

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that slowly, don't say too quickly, when sick?

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When sick? X R E R G.

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XS and arcs. Okay, I get a butterfly. Okay, just

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looking at the picture of a little puppy. They are

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so cute and their puppies. I think what we need

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to do is find puppies to stay puppies, although I

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think they always stay puppies. Mentally, I'm kind of okay

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because I've got a tiny wodg. I mean, he was

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a helf a lot smaller when he was a puppy.

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Just looking at Dorian Yates video when he was mister Olimpiah.

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I remember years ago when I worked in a gyp

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shop there was this but it was a little like

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00:39:11.079 --> 00:39:17.880
seaside down and lived in and we went for a

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00:39:17.920 --> 00:39:23.679
little period of opening on Sundays because of the traffic,

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00:39:23.880 --> 00:39:28.400
you know, the foot traffic, or maybe we get some

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00:39:28.920 --> 00:39:35.440
lot more people. So he did, I said, my boss

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00:39:35.480 --> 00:39:43.639
decided to turn on me. And there was this one Sunday,

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00:39:45.840 --> 00:39:50.639
loads of people coming down, traveling down for the day from.

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00:39:50.559 --> 00:39:51.760
Local towns and.

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00:39:54.280 --> 00:39:56.239
See this man and Norman.

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00:40:00.079 --> 00:40:13.199
Looked like a clamor model and he was clearly a bodybuilder, huge.

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00:40:13.119 --> 00:40:21.960
Just walking around wobbling, not wobbling, but she was wabbling,

255
00:40:22.039 --> 00:40:34.519
but he was not wobbling, but he was plodding. I'm

256
00:40:34.519 --> 00:40:42.360
not sure if he had this top off, but here

257
00:40:42.599 --> 00:40:48.639
was you know that limit you people that are well doned,

258
00:40:48.800 --> 00:40:52.719
You got people that got nice muscles, and then you've

259
00:40:52.719 --> 00:40:55.039
got people that are just huge.

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00:40:55.800 --> 00:40:59.079
He was one of those people just huge.

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00:41:00.239 --> 00:41:01.400
H h.

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00:41:17.119 --> 00:41:29.280
I wonder what it's like being mister Olimbia. I mean

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00:41:29.599 --> 00:41:34.000
devoting every you know, pretty much every second.

264
00:41:33.639 --> 00:41:36.320
Of his life to the sport.

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I know long a bit about Dorian Yates. I think

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00:41:51.599 --> 00:42:08.280
he's one of the most successful bodybuilders in history to

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00:42:08.400 --> 00:42:16.800
care with Lee Hainy and other couple of others. Obviously

268
00:42:16.960 --> 00:42:27.719
Arnold as well, but apparently right from the Star he

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00:42:27.800 --> 00:42:32.800
kept track of every set of weights that he did,

270
00:42:33.360 --> 00:42:41.519
every exercise, every meal, every measurement of ingredients for every meal,

271
00:42:45.480 --> 00:42:49.639
right from the Star, so that he could keep track

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00:42:49.760 --> 00:43:00.239
of what he was doing and plan meridiculously maliciously ever,

273
00:43:00.800 --> 00:43:08.440
playing it all a cage how things are working from

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00:43:08.480 --> 00:43:20.480
the results, and I guess, imagining the results next to

275
00:43:20.800 --> 00:43:28.039
the effort and the dire the cage, which best route

276
00:43:28.320 --> 00:43:32.960
to take to maybe have more of this or less

277
00:43:32.960 --> 00:43:37.159
of that, do more exercise on that part of body

278
00:43:37.199 --> 00:43:44.440
part or less on the ef It's just the feeling

279
00:43:44.679 --> 00:43:54.880
I heard. I heard him say. Anyway, I'm going to

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00:43:54.920 --> 00:44:00.760
go and get my breakfast. So think you for listening.

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00:44:00.920 --> 00:44:04.320
Remember to be kind to yourself, that you deserve to

282
00:44:04.320 --> 00:44:12.159
be happy, be gentle with yourself. You deserve to feel safe,

283
00:44:12.840 --> 00:44:13.280
lots of.

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00:44:13.239 --> 00:44:32.639
Love, bye, relax in a more deep and meaningful way,

285
00:44:35.119 --> 00:44:40.360
maybe in a way that can not just allow you

286
00:44:40.679 --> 00:44:50.679
to feel calmer now and throughout the time we spend

287
00:44:50.760 --> 00:44:58.719
together here, not just relaxed at the end of the

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00:44:58.800 --> 00:45:04.159
recording when it's finished and you can enjoy that sense

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00:45:04.280 --> 00:45:20.880
of comfort and peace, but also I think it would

290
00:45:20.920 --> 00:45:36.840
be nice to have those feelings of relaxation continue for

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00:45:37.000 --> 00:45:48.960
longer after the recording has ended, so that you can

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00:45:50.559 --> 00:46:01.199
still benefit from listening to my voice, maybe in a

293
00:46:01.239 --> 00:46:13.719
few hours time, perhaps tomorrow, and then by listening regularly,

294
00:46:16.800 --> 00:46:21.440
especially if you find like some people do and myself

295
00:46:21.480 --> 00:46:26.079
as well. I sometimes I find one particular recording that

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00:46:26.239 --> 00:46:34.920
really resonates with me, and I just listen to it

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00:46:35.000 --> 00:46:47.880
over and over again every morning, every evening. There was

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00:46:47.920 --> 00:46:55.079
this recording from We're going back to about nineteen ninety nine.

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00:46:55.320 --> 00:47:00.679
It was it wasn't hypnosis, but it was a guided visualizations.

300
00:47:00.800 --> 00:47:07.800
It kind of was hypnosis, really, and I managed to

301
00:47:07.840 --> 00:47:11.360
find it again and it still has the same effect

302
00:47:11.840 --> 00:47:23.480
on me. And part of it was the person's voice

303
00:47:23.880 --> 00:47:34.119
relaxed me, just felt so peaceful, and I'd look forward

304
00:47:34.519 --> 00:47:41.199
to listening to her in the morning and in the evening,

305
00:47:47.639 --> 00:47:56.639
and I knew before even pressing the play button that

306
00:47:56.719 --> 00:48:00.000
as soon as I've done that, pressed the play button.

307
00:48:00.119 --> 00:48:11.840
And this is in the days of CD players, press

308
00:48:11.920 --> 00:48:17.400
the play button, ifact it might have even been a

309
00:48:17.440 --> 00:48:22.000
tape tape recorder. I'd lie down on the bed and

310
00:48:22.039 --> 00:48:40.480
then even without necessarily listening to her words because I

311
00:48:40.599 --> 00:48:48.079
had to memorized. Really, it was as if my body

312
00:48:50.000 --> 00:49:03.440
knew exactly what to do, and the muscles just almost

313
00:49:03.480 --> 00:49:23.960
went into automatic relaxation, and I remember my mind would

314
00:49:23.960 --> 00:49:35.360
slow down. Now. Now, I was listening to this recording

315
00:49:38.679 --> 00:49:44.679
in the early days of learning hypnosis, and long before

316
00:49:46.360 --> 00:49:54.400
I ever made any videos or audio recordings myself, because

317
00:49:54.400 --> 00:49:57.480
I didn't start doing that till two thousand and six,

318
00:50:04.360 --> 00:50:20.320
I knew, I knew how helpful I found being able

319
00:50:20.360 --> 00:50:29.440
to just let go, to have that trust in the

320
00:50:29.519 --> 00:50:39.920
person that I'm listening to, knowing that it's going to

321
00:50:39.960 --> 00:50:50.800
be just as relaxing, if not more so. Each time

322
00:50:51.039 --> 00:51:03.599
you hear my voice, you may feel the same. Some

323
00:51:03.840 --> 00:51:18.119
people have been listening to me for over a decade,

324
00:51:18.880 --> 00:51:22.920
maybe not solidly, obviously, not twenty four hours a day.

325
00:51:24.639 --> 00:51:31.719
But maybe people come back. Some people maybe listen every day.

326
00:51:42.920 --> 00:51:50.920
That's something that I do which you may not realize

327
00:51:51.280 --> 00:52:09.880
by listening, is when I record these recordings. Now, for example,

328
00:52:14.400 --> 00:52:26.559
I also am affected by the words that I say.

329
00:52:27.480 --> 00:52:36.800
So if I set you focus on your feet, notice

330
00:52:36.920 --> 00:52:44.239
your feet relaxing, I will be focusing on my feet.

331
00:52:49.000 --> 00:53:06.400
I will be noticing my feet relaxing. If I said

332
00:53:06.559 --> 00:53:14.239
focus on your hands, and maybe notice the difference between

333
00:53:14.280 --> 00:53:24.519
each hand, perhaps notice the the air in the room,

334
00:53:25.039 --> 00:53:29.880
the temperature of the room. On the backs of your hands.

335
00:53:37.679 --> 00:53:41.559
You may start to notice what almost feels like a

336
00:53:41.719 --> 00:53:49.639
very light breeze, even though there may not be any

337
00:53:50.159 --> 00:53:55.079
type of breeze at all where you are right now.

338
00:54:03.280 --> 00:54:13.880
And as you become aware of your hands, I'm also

339
00:54:14.199 --> 00:54:42.440
aware of how relaxed my hands our feeling now. And

340
00:54:42.559 --> 00:54:49.519
when it comes to potentially drifting off to sleep, which

341
00:54:49.599 --> 00:55:05.079
may be the reason you're listening, I also feel drowsy

342
00:55:05.960 --> 00:55:19.440
when I make these recordings. I also notice my mind drifting.

343
00:55:27.320 --> 00:55:39.920
In fact, at times I've actually fallen asleep without even noticing,

344
00:55:44.800 --> 00:55:55.880
and then I carry on talking. It's only where I

345
00:55:55.960 --> 00:56:05.360
listen back to do the editing I hear snoring and

346
00:56:05.400 --> 00:56:15.440
I think I don't remember snoring. I remember talking. This

347
00:56:15.639 --> 00:56:22.920
snoring was a pig turned up. That's why I sound

348
00:56:23.039 --> 00:56:30.920
like when I snare, how I get really into the

349
00:56:32.800 --> 00:56:51.000
whole experience. I don't know how you feel. How relaxed

350
00:56:51.079 --> 00:57:01.199
do you feel in your feet, how relaxed you feel

351
00:57:01.360 --> 00:57:28.000
in your hands. I have noticed more and more that

352
00:57:28.199 --> 00:57:44.519
the more relaxed, deeper level of comfort you feel, the

353
00:57:44.559 --> 00:58:05.159
easier your breathing becomes. It's almost like that muscle relaxation.

354
00:58:09.519 --> 00:58:32.880
So this allows you debreath easier without necessarily focusing on

355
00:58:32.920 --> 00:59:01.800
your breath, however, being able to notice the ease in

356
00:59:01.960 --> 00:59:29.159
which you breathe so naturally, you breathe so very easily

357
00:59:30.719 --> 01:00:17.480
and smoothly. Whenever I imagine my breathing improving, when I've

358
01:00:17.519 --> 01:00:33.320
got my eyes closed, I tend to visualize a beautiful

359
01:00:33.480 --> 01:00:50.559
field with trees and flowers producing all that life giving oxygen.

360
01:01:10.840 --> 01:01:26.480
It feels nice too, if nothing else, just taking some

361
01:01:26.920 --> 01:02:09.639
time away from everything, enjoying that feeling of peace serenity

362
01:02:21.199 --> 01:02:53.440
with a joyful heart. Time seems to just drip by,

363
01:02:57.960 --> 01:03:47.800
so varies slowly, relaxed, so deeply peaceful, completely unattached to

364
01:03:48.679 --> 01:04:45.639
any thoughts, whatsoever in this moment, completely free, noticing that

365
01:04:53.199 --> 01:05:39.800
your mind has slowed down, slowed down because nothing really

366
01:05:39.960 --> 01:06:10.559
requires your attention. You can enjoy the physical sensations of

367
01:06:10.719 --> 01:06:23.159
allowing the stress to rip out of your body, to

368
01:06:23.280 --> 01:06:46.840
appear out of every part of your body, and being

369
01:06:47.320 --> 01:07:26.000
released from your brain and your mind slowly but surely.

370
01:07:32.880 --> 01:08:18.159
The muscles in your legs relax, relax really, so very deeply,

371
01:08:20.039 --> 01:08:51.079
relas so deeply, And the feelings, the pleasant feelings in

372
01:08:51.159 --> 01:09:15.680
your arms and shoulders, deepening each part of your body

373
01:09:19.000 --> 01:09:57.439
further and deeper and deeper. Noticing the feelings in the

374
01:09:57.479 --> 01:11:00.279
back of your neck, feelings in your wrists, muscles into

375
01:11:00.399 --> 01:11:54.640
your body. I also feeling peaceful, deeply, there's a sense

376
01:11:54.720 --> 01:12:35.800
of peace m breaths through your very core. Even when

377
01:12:35.920 --> 01:13:39.119
you focus on your mind, your mind becomes be slower, deeper, relaxing,

378
01:14:02.960 --> 01:15:03.720
so very slow. Your stomach he's forin's stomach, You're back.

379
01:15:09.039 --> 01:15:37.880
Notice Notice how relaxed you'd now feel in the hole

380
01:15:38.239 --> 01:16:11.079
of your back. In spy from your brain all the

381
01:16:11.159 --> 01:16:19.880
way down the middle of your back, sending and receiving

382
01:16:22.239 --> 01:17:24.840
millions of messages every day, deepcomfort, increasing deeply relaxed, Your knees,

383
01:17:55.119 --> 01:18:04.399
spreading these signals down a spine or cord into air,

384
01:18:04.640 --> 01:18:24.119
every part of your body, your shins and your calf muscles.

385
01:18:51.279 --> 01:19:25.039
We're outbursts feelings of peace and tranquility spreading through your body,

386
01:19:25.840 --> 01:19:42.079
tips of your toes, to your eyes, your fingers, all

387
01:19:42.079 --> 01:20:52.199
the way to your lower back. Lettinker, radiatinker peace, drifting mind,

388
01:20:56.680 --> 01:21:14.359
Just wander in a way happy to let go, let

389
01:21:14.399 --> 01:22:19.880
go completely, let go, so tranquil, the whole body enjoying

390
01:22:19.880 --> 01:23:02.119
a sensor listing go he even more.

391
01:23:09.600 --> 01:24:00.960
Attatatas he's for.

392
01:24:34.960 --> 01:25:16.880
Enjoy the space, this space of peace and safety. So

393
01:25:17.399 --> 01:27:19.359
fury he relaxed, lessing God. Maybe we can just focus

394
01:27:19.760 --> 01:27:28.439
on the different parts of your body, just to notice

395
01:27:54.479 --> 01:28:56.920
your forehead and your eyes. You too, sols notice in

396
01:28:57.039 --> 01:30:29.359
the sense of complete freedom, absolute freedom, bris prey Pea's

397
01:30:29.760 --> 01:32:16.880
for energy peace to breeze much easier lest you may

398
01:32:17.319 --> 01:33:21.520
have or may not have noticed your mind drifting peaceful, moveingly,

399
01:33:21.640 --> 01:33:41.800
even more deeply in the direction of total blissful pace,

400
01:33:46.039 --> 01:36:15.159
blissful peace, total peace. Come so calm, letting go peace

401
01:36:16.119 --> 01:37:27.439
with mind Rex forty So relax, relaxed. Your body feels

402
01:37:27.720 --> 01:38:23.359
almost invisible, so very relaxed. I'm peaceful, So peaceful RelA

403
01:38:30.520 --> 01:39:08.840
liquor on Peaceful Fairy, and you could start to notice

404
01:39:09.239 --> 01:39:18.279
that you are feeling more relaxed, even though I've not

405
01:39:20.000 --> 01:39:30.680
purposely focused your mind upon that sense of physical comfort

406
01:39:31.439 --> 01:39:38.279
that is growing within you throughout your body, and your

407
01:39:38.359 --> 01:39:48.960
mind starts to slow down, and that could be almost

408
01:39:49.159 --> 01:39:57.359
in recognition of I guess my speech not being particularly

409
01:39:58.319 --> 01:40:15.279
fast and things just generally feel calmer. Just by listening

410
01:40:15.560 --> 01:40:24.279
to my voice, you give yourself an opportunity to take

411
01:40:24.319 --> 01:40:30.880
a break from the day, take a break from your

412
01:40:30.960 --> 01:40:38.000
life as it is, and to give yourself a rest,

413
01:40:40.640 --> 01:40:47.920
giving yourself permission to take some time off and to

414
01:40:48.039 --> 01:40:53.920
allow your body to relax and allow your mind to

415
01:40:54.119 --> 01:41:06.279
slow down, which in turn releases the tension any stresses

416
01:41:06.479 --> 01:41:14.760
that you had in your body. It's almost as if

417
01:41:16.319 --> 01:41:20.560
the parts of your body just open up, allowing the

418
01:41:20.720 --> 01:41:33.399
negativity out and at the same time replacing that negativity

419
01:41:33.640 --> 01:41:42.520
with positive heathing energy, which then fills your body up

420
01:41:43.880 --> 01:41:56.000
and your mind to also starts to appreciate those feelings

421
01:41:56.199 --> 01:42:16.359
of increasing confidence, an almost uplifting feeling, positive healing, an

422
01:42:16.640 --> 01:42:27.920
energy that spreads through your body like a wave of comfort,

423
01:42:32.720 --> 01:42:43.000
and all this comes from just allowing yourself a few minutes,

424
01:42:44.840 --> 01:42:47.880
maybe half an hour, however long you want it to be,

425
01:42:49.399 --> 01:43:01.279
to just rest and allow your mind and your body

426
01:43:03.520 --> 01:43:20.279
to almost reset itself to the settings of comfort and relaxation, calmness,

427
01:43:24.600 --> 01:43:33.920
which allows more room for feelings of pleasure and happiness

428
01:43:38.000 --> 01:43:46.800
to move around your body and into your mind, almost

429
01:43:47.600 --> 01:43:52.199
as if your mind and your body are sinking together,

430
01:43:56.479 --> 01:44:06.159
almost mirroring each other with that growing positivity and calmness,

431
01:44:11.239 --> 01:44:18.439
And it feels nice. It really does feel nice to

432
01:44:18.640 --> 01:44:24.319
know that you are the one that has allowed yourself

433
01:44:27.800 --> 01:44:37.159
to feel more comfort and to experience.

434
01:44:38.880 --> 01:44:40.039
More of this.

435
01:44:41.800 --> 01:44:56.960
Deep relaxation spreading throughout your body. And as I focus

436
01:44:58.520 --> 01:45:04.279
on each part of your body, you can notice that

437
01:45:04.520 --> 01:45:19.039
that part becomes even more relaxed just by focusing on it.

438
01:45:21.560 --> 01:45:31.239
It becomes even more calm and comfortable just by focusing.

439
01:45:35.279 --> 01:45:41.039
And as I move down your body, starting at your head,

440
01:45:43.760 --> 01:45:50.439
the parts that you've already focused on will continue to

441
01:45:50.640 --> 01:45:58.279
relax deeply, and those parts that we've not yet focused

442
01:45:58.319 --> 01:46:11.640
on or just automatically release any remain intension in anticipation

443
01:46:12.079 --> 01:46:25.119
of even more comfort about to come. Now I'm going

444
01:46:25.159 --> 01:46:32.079
to start by focusing on your forehead, just being aware

445
01:46:32.399 --> 01:46:41.000
of the feelings of your forehead and any background sounds

446
01:46:42.760 --> 01:46:47.640
like mister Herbert the Pigeon can just allow you to

447
01:46:47.800 --> 01:46:55.039
feel even more relaxed. Just means you're in the moment.

448
01:46:58.199 --> 01:47:03.520
This isn't this isn't there an environments. This is the world.

449
01:47:07.000 --> 01:47:13.039
I live in the countryside, so there's lots of nature

450
01:47:13.560 --> 01:47:24.039
sounds around. So as you focus on your forehead, just

451
01:47:24.319 --> 01:47:32.079
notice how it becomes even more relaxed as you focus

452
01:47:34.399 --> 01:47:38.880
only on my voice and that part of your body.

453
01:47:44.079 --> 01:47:52.359
Moving down to your eyes, focusing on your eyes, noticing

454
01:47:54.840 --> 01:48:04.520
how your eyelids feel so heavy yet so light at

455
01:48:04.600 --> 01:48:11.039
the same time, and all the muscles around your eyes

456
01:48:11.279 --> 01:48:25.720
relaxing completely. Moving your focus down to your mouth, your lips,

457
01:48:26.159 --> 01:48:32.800
your tongue, your teeth, and your gums, the whole of

458
01:48:32.960 --> 01:48:47.760
your mouth relaxing, calm and loose as you focus now

459
01:48:48.560 --> 01:48:55.439
on your jaw, not just a part of your jaw

460
01:48:55.560 --> 01:49:00.279
near your mouth, your chin, but all the way out

461
01:49:01.000 --> 01:49:07.039
the size of your face, to your ears, the hole

462
01:49:07.720 --> 01:49:34.720
of your jaw, feeding more relaxed and calm. Focusing on

463
01:49:34.920 --> 01:49:40.319
your neck, the front of your neck and your throat,

464
01:49:42.560 --> 01:49:53.279
relaxing and loose and calm. The sides of your neck,

465
01:49:55.359 --> 01:50:02.279
the right and left side of your neck relax and

466
01:50:03.840 --> 01:50:17.479
loose and calm. And now the back of your neck.

467
01:50:20.760 --> 01:50:30.800
Focusing on the back of your neck, letting go of

468
01:50:31.000 --> 01:50:37.880
any tension that may have been there before, and enjoying

469
01:50:38.239 --> 01:50:51.119
that sense of increasing comfort and release that you can

470
01:50:51.279 --> 01:51:02.399
experience in the back of your neck. Moving down your

471
01:51:02.560 --> 01:51:09.840
back and moving either side of your spine right from

472
01:51:09.920 --> 01:51:15.279
the top of your back all the way down to

473
01:51:15.359 --> 01:51:27.640
the bottom of your back, down to your lower back.

474
01:51:32.720 --> 01:51:39.720
And as you move up and down your spine, you

475
01:51:39.840 --> 01:51:46.960
can feel the muscles either side of your spine relaxing

476
01:51:47.640 --> 01:52:01.039
even more. And as those muscles relax, that sense of

477
01:52:01.319 --> 01:52:11.960
comfort starts to spread outwards from your spine into both

478
01:52:12.159 --> 01:52:19.199
sides of your back, the top of your back, the

479
01:52:19.439 --> 01:52:27.760
middle and your lower back. And as you scan gently

480
01:52:28.319 --> 01:52:35.640
and slowly up and down your back, there's the muscles

481
01:52:35.840 --> 01:52:40.920
in the top of your back relax and become looser.

482
01:52:45.279 --> 01:52:51.279
The muscles in the middle of your back also seem

483
01:52:51.399 --> 01:53:00.920
to just almost divide from each other, separating and almost melting,

484
01:53:06.640 --> 01:53:12.680
and in your lower back it seems to be an

485
01:53:12.720 --> 01:53:26.920
extra special feeling of comfort, the spreads into your hips,

486
01:53:29.199 --> 01:53:37.039
sit down your lower back, into your hips, into the

487
01:53:37.239 --> 01:53:46.000
area where your cosicks are, and into your buttocks, and

488
01:53:46.119 --> 01:53:55.279
all those muscles that spread from your lower back into

489
01:53:55.359 --> 01:54:08.840
your hip area start to melt, start to really let go,

490
01:54:15.560 --> 01:54:22.279
and even nowhere about to focus on your shoulders, your

491
01:54:22.520 --> 01:54:33.159
back and your spine will continue to let go, continue

492
01:54:34.000 --> 01:54:48.840
to relax so calmly, and as you focus on your shoulders,

493
01:54:50.640 --> 01:55:10.359
you may notice that they're already feeling really loose, already feeding,

494
01:55:15.600 --> 01:55:33.319
calm and fearing. Those muscles then move from your neck

495
01:55:34.760 --> 01:55:53.479
into your shoulders. Feel so soft and gentle, so smooth

496
01:55:59.600 --> 01:56:22.239
and calm, and the feeling in your shoulders seems to

497
01:56:22.680 --> 01:56:31.119
spread deep into your shoulders, that sense of relaxation, not

498
01:56:31.680 --> 01:56:45.479
just traveling deeply into your muscles, but also relaxing the

499
01:56:45.640 --> 01:56:58.840
bones and moving all away to underneath your arms, relaxing

500
01:57:00.760 --> 01:57:05.479
the whole area between the tops of your shoulders and

501
01:57:05.720 --> 01:57:24.159
underneath your arms healing. You feel so relaxed and comfortable

502
01:57:25.399 --> 01:57:44.680
in your shoulders, which sends that deep healing message into

503
01:57:44.760 --> 01:57:56.920
your arms. You may feel almost as if your arms

504
01:57:57.000 --> 01:58:08.880
are not even there. It is so relaxed, so deeply relaxed,

505
01:58:16.079 --> 01:58:56.520
so so calm, so pose, not feeling, spreading all the

506
01:58:56.680 --> 01:59:20.880
way down your arms, two elbows, including your elbows, circumforts,

507
01:59:21.119 --> 01:59:36.680
spreads or away into your wrists, your forearments and your

508
01:59:36.800 --> 01:59:59.760
wrists so heavy, yet at the same time, so like

509
02:00:03.159 --> 02:01:00.199
and gentle. Frey. See now on your hands, I have, yes,

510
02:01:06.079 --> 02:01:35.640
so peaceful in your hands. There's a sense of real peace.

511
02:01:47.399 --> 02:02:01.119
It just seems to I feel so familiar in your hands,

512
02:02:01.520 --> 02:03:38.920
relax deeply. Yes, your fingers A thing is sadly nothing,

513
02:03:39.119 --> 02:04:12.960
it's tips. Moving your attention to the front of your body,

514
02:04:26.119 --> 02:06:03.079
so comfortable, Moving your focus to your legs, love, muscles

515
02:06:05.239 --> 02:06:57.880
in your thighs, your knees so relaxed, the cough mussels

516
02:06:59.239 --> 02:09:07.840
and just chins a prazy may and the feathing your feet.

517
02:09:14.840 --> 02:10:05.680
Sir, peaceful, so calm, so peaceful, so calm, so peaceful,

518
02:10:09.359 --> 02:10:10.640
so calm.

519
02:10:14.560 --> 02:10:14.640
So.

520
02:10:16.640 --> 02:10:48.239
Peace fall RelA sin peace fall, so calm, loving that

521
02:10:48.680 --> 02:10:59.079
deep relaxation, the spread your chest in your storch, so

522
02:11:08.439 --> 02:11:27.479
letting go everything. So I'm gonna start counting down now,

523
02:11:30.159 --> 02:11:38.880
from twenty down to one. You can imagine in a

524
02:11:38.920 --> 02:11:44.720
way it's like just walking down some steps and each

525
02:11:44.920 --> 02:11:50.560
step or twenty steps, and each step represents a level

526
02:11:51.119 --> 02:12:03.840
of comfort. Each step represents a deepening of that comfort,

527
02:12:10.479 --> 02:12:15.560
and the furvies you walk down those steps that a

528
02:12:15.760 --> 02:12:26.920
deeper and more relaxed you feel. So starting with number

529
02:12:27.039 --> 02:15:02.720
twenty twenty, nineteen, eighteen, seventeen sixty d.

530
02:15:23.479 --> 02:15:45.479
D D.

531
02:15:51.800 --> 02:23:24.719
D fifteen fourteen four see too well five eight nine eight.

532
02:24:24.319 --> 02:27:02.319
Seven six.

533
02:26:17.440 --> 02:27:17.760
D five.

534
02:28:36.559 --> 02:32:15.079
Four one.

535
02:33:04.639 --> 02:33:21.600
And now as you focus on your eyes, we're gonna

536
02:33:21.680 --> 02:33:33.120
count down from ten dout to one, focusing just on

537
02:33:33.280 --> 02:33:44.200
your eyes, your eyelids, the muscles around your eyes, your

538
02:33:44.319 --> 02:33:53.319
eye walls themselves, a whole area that makes up your eye.

539
02:34:04.280 --> 02:34:09.479
And as we count down from ten down to one,

540
02:34:12.079 --> 02:34:25.040
whilst focus in on your eyes, you'll become twice is

541
02:34:25.239 --> 02:34:37.079
relaxed with each number counting down that you may find

542
02:34:41.239 --> 02:34:46.239
the all you want to do is just to drift

543
02:34:46.760 --> 02:34:56.200
off to sleep. And if that's what you want, then

544
02:34:56.440 --> 02:35:09.760
just allow yourself to do that. Now, focusing on your eyes,

545
02:35:11.840 --> 02:35:17.239
I'm going to begin counting down from ten down to

546
02:35:17.440 --> 02:36:32.639
one right now, ten nine eight.

547
02:36:40.799 --> 02:39:30.399
Seven five.

548
02:40:40.959 --> 02:44:45.159
Four three two one. So counted down from ten to

549
02:44:45.319 --> 02:45:11.840
one ten nine eight seven six five four three two one.

550
02:45:18.879 --> 02:45:21.760
And maybe that was a bit too quick. In order

551
02:45:21.840 --> 02:45:25.760
to relax maybe it's a bit too fast for you

552
02:45:26.079 --> 02:45:35.799
to notice the calming of your body, maybe even a

553
02:45:35.840 --> 02:45:39.680
little bit of pressure there, Like you're counting down from

554
02:45:39.760 --> 02:45:42.440
ten to one. Would you expect me to do man,

555
02:45:43.360 --> 02:45:46.840
expect me to just to go with floppy just because

556
02:45:46.879 --> 02:45:56.040
you're counting down. I could try it again, but this

557
02:45:56.280 --> 02:46:02.559
time I go this lower. This time, as you focus

558
02:46:02.959 --> 02:46:07.559
on the whole of your body before we focus on

559
02:46:07.639 --> 02:46:18.040
your legs. Just notice how your body does start to

560
02:46:18.559 --> 02:46:29.639
feel more relaxed with every number that I count down

561
02:46:33.079 --> 02:48:02.479
ten nine, eight, seven, six, five, four, three two one,

562
02:48:13.840 --> 02:48:19.559
And just notice how how you feel generally, how your

563
02:48:19.559 --> 02:48:34.440
body feels. It's not necessarily even about counting down from

564
02:48:34.520 --> 02:48:42.200
ten to one. It's that space that you have, that

565
02:48:44.799 --> 02:49:05.719
space between being active physically or mentally to just sitting

566
02:49:05.959 --> 02:49:10.760
or lying down, just being there, not doing anything, not

567
02:49:11.079 --> 02:49:18.079
saying anything, nor deeding to think about anything. So it

568
02:49:18.200 --> 02:49:21.760
opens up a space, you know, a bit of a space,

569
02:49:22.719 --> 02:49:32.559
a gap. And the more I camped down from ten

570
02:49:32.639 --> 02:49:40.000
to one, the bigger that gap becomes. So there's that

571
02:49:40.239 --> 02:49:52.840
gap of calmness, of comfort, relaxation. It's a nice feeling,

572
02:49:58.399 --> 02:50:07.120
and it moves those stresses or discomforts physically or emotionally,

573
02:50:07.799 --> 02:50:18.559
moves them away, allows you.

574
02:50:21.239 --> 02:50:21.760
To just.

575
02:50:24.760 --> 02:50:31.479
Slow down. Someone to count again from ten down to one,

576
02:50:31.920 --> 02:50:42.120
and notice that gap widening, the gap, And as it widens,

577
02:50:42.200 --> 02:50:48.239
it's almost like the thestress and attention falls into the

578
02:50:48.319 --> 02:51:06.200
gap gives you that distance and space.

579
02:51:08.559 --> 02:51:14.040
Now ten.

580
02:51:18.360 --> 02:52:44.840
Nine, eight, seven, six, five, four three two.

581
02:53:03.079 --> 02:53:03.319
One.

582
02:53:14.879 --> 02:53:35.000
Now, how does your body feel now? Can you notice

583
02:53:35.280 --> 02:54:13.079
that the feeling calmer, the feeling more relaxed as we

584
02:54:13.239 --> 02:54:33.479
now focus on your legs, just your legs. We're just

585
02:54:33.639 --> 02:54:53.600
gonna start with focusing on your thighs. Of course, it's

586
02:54:53.719 --> 02:55:02.360
not the most exciting thing to be done because I'm sure,

587
02:55:02.479 --> 02:55:04.719
like most of your body, there is not a lot

588
02:55:04.840 --> 02:55:17.120
going on right now. Just focusing on the whole of

589
02:55:17.239 --> 02:55:23.680
your thighs, the tops of your thighs, the sides of

590
02:55:23.760 --> 02:55:30.639
your thighs, the bottoms of your thighs, your outer thighs,

591
02:55:30.719 --> 02:55:35.639
and your inner thighs. Basically the whole of your thigh

592
02:55:35.760 --> 02:55:44.520
that leads into your hip and it goes down to

593
02:55:44.760 --> 02:55:58.799
your knee joints. Now, this is a big area. It's

594
02:55:58.799 --> 02:56:03.559
a very heavy area. Yeah, it's very strong, probably the

595
02:56:03.680 --> 02:56:18.360
strongest muscles in your body or in your thighs. But

596
02:56:18.399 --> 02:56:26.840
I don't think we perhaps give enough attention to our thighs.

597
02:56:32.799 --> 02:56:43.559
Perhaps we don't acknowledge how important our thighs are to

598
02:56:43.719 --> 02:57:04.360
our lives, how much they actually do for us all

599
02:57:04.440 --> 02:57:14.879
through our lives. And it may seem to sound really weird,

600
02:57:15.000 --> 02:57:23.360
but I think that all of our body parts, especially

601
02:57:23.479 --> 02:57:31.120
our thighs, need some TLC, a bit of love shown,

602
02:57:32.120 --> 02:57:50.360
a bit of acknowledgement, thank you, gratitude for what our

603
02:57:50.479 --> 02:57:59.799
thighs do for us. And I know this may sound

604
02:58:00.040 --> 02:58:06.239
it is strange. Maybe you think, why am I surely

605
02:58:06.280 --> 02:58:08.760
how I should be out in the garden hugging a

606
02:58:08.879 --> 02:58:17.239
tree or something. Well, it's hard to set a microphone

607
02:58:17.360 --> 02:58:20.360
up on a tree. That's why I'm doing this indoors.

608
02:58:20.399 --> 02:58:23.879
Otherwise I would be outside hugging a tree. Now I

609
02:58:24.000 --> 02:58:32.760
can't see the television from the tree. If you move

610
02:58:32.840 --> 02:58:42.159
down to your knees gaining such an important part, and

611
02:58:42.760 --> 02:58:47.239
I think we don't necessarily I'll speak for myself here,

612
02:58:49.680 --> 02:58:54.799
I don't necessarily appreciate all that my knees do for

613
02:58:54.920 --> 02:59:00.760
me until I have a problem with my knee. It's

614
02:59:00.840 --> 02:59:05.879
occasionally if I ever maybe I'll bash it, or it's

615
02:59:06.079 --> 02:59:12.559
aching for some reason. It's then that I realize how

616
02:59:12.760 --> 02:59:16.639
much it does. You know, the benefit of being able

617
02:59:16.719 --> 02:59:25.239
to use my legs without any kind of physical discomfort

618
02:59:26.879 --> 02:59:33.920
is a beautiful thing that's possibly not appreciated until it's

619
02:59:34.520 --> 02:59:43.920
temporarily removed. You know that's comfort. But as you focus

620
02:59:44.000 --> 02:59:51.879
on your knees, regardless of how your knees feel, you

621
02:59:52.000 --> 02:59:57.840
can have that sense of gratitude and love to your

622
02:59:57.959 --> 03:00:10.520
needs for all that they do for you. And you

623
03:00:10.600 --> 03:00:14.479
can still have that attention on your thighs and maybe

624
03:00:14.639 --> 03:00:20.920
notice how your thighs feel. Maybe you've noticed that they

625
03:00:21.840 --> 03:00:39.639
are relaxing more deeply as you focus now on the

626
03:00:39.680 --> 03:00:44.079
bottoms of your legs, your shins and your calf muscles

627
03:00:44.479 --> 03:00:52.159
and the bones between your knees and your feet incorporate,

628
03:00:52.280 --> 03:01:03.079
and of course your ankles so important. You know, anyone

629
03:01:03.159 --> 03:01:07.920
that's had even like the slightest sprain of an ankle

630
03:01:09.120 --> 03:01:15.680
knows how how much we take our ankles for granted.

631
03:01:21.600 --> 03:01:23.600
And it's kind of strange in a way when you

632
03:01:23.680 --> 03:01:29.280
think that. You know, logically, our wrists are a lot

633
03:01:29.440 --> 03:01:34.239
thinner than the rest of our arms, which is okay,

634
03:01:34.360 --> 03:01:38.079
it doesn't I can't see any problem with that because

635
03:01:38.079 --> 03:01:44.120
we're just picking stuff up. But our ankles so much

636
03:01:44.399 --> 03:01:54.040
thinner than the rest of our legs, and from a

637
03:01:54.120 --> 03:01:59.000
physics perspective or logical even it doesn't really make sense

638
03:02:00.360 --> 03:02:07.680
that all this weight would ultimately be resting on your

639
03:02:07.760 --> 03:02:22.799
ankles then leading to your feet, that thin area, thin bone. Yeah,

640
03:02:22.879 --> 03:02:28.600
it does so much great work. Supports us, supports our

641
03:02:28.680 --> 03:02:40.440
body for a lifetime, helps us to balance, it helps

642
03:02:40.520 --> 03:02:53.159
you to get around and be mobile. And there's the

643
03:02:53.280 --> 03:03:01.680
calf muscles. Of course, was younger, I couldn't see the

644
03:03:01.760 --> 03:03:06.840
point in calf muscles didn't seem to do anything. Okay,

645
03:03:07.959 --> 03:03:11.479
if I walked around on tiptoes, then my calf muscles

646
03:03:11.520 --> 03:03:15.040
get some work. But of course that's not true. The

647
03:03:15.159 --> 03:03:19.559
calf muscles are being used whenever we use her legs

648
03:03:25.159 --> 03:03:37.760
and your shins there to protect your lower legs, shaped

649
03:03:37.840 --> 03:03:42.559
in a way almost as a protector for the bone,

650
03:03:50.120 --> 03:04:02.040
leading of course to your ankles and your feet. But

651
03:04:02.120 --> 03:04:04.040
we're not going to focus on your feet. We're just

652
03:04:04.120 --> 03:04:10.559
going to focus on the legs. I realize that now

653
03:04:10.600 --> 03:04:15.200
that I've mentioned your feet, it probably focuses on them anyway,

654
03:04:15.719 --> 03:04:18.120
So maybe I should focus on your feet a little

655
03:04:18.159 --> 03:04:26.520
bit you can have them in your awareness the same

656
03:04:26.639 --> 03:04:31.079
as you have your thighs in your awareness. Even though

657
03:04:31.120 --> 03:04:35.280
we haven't been focusing on your thighs a few minutes,

658
03:04:37.079 --> 03:04:47.840
let me focusing on your ankles. There's still that sensation

659
03:04:48.159 --> 03:05:04.159
of comfort in your thighs in this that movement of energy,

660
03:05:06.239 --> 03:05:13.280
because the thighs hold lots of different sensations. Of course,

661
03:05:13.319 --> 03:05:18.079
there's the muscles, the big straw muscles that we have

662
03:05:18.319 --> 03:05:31.639
in our thighs, but the skin on the outside of

663
03:05:31.719 --> 03:05:37.040
the thighs, as in the outside of all of our body,

664
03:05:37.840 --> 03:05:49.399
can be very sensitive, sensitive to the touch, sensitive to temperature,

665
03:05:55.959 --> 03:06:04.559
and inside your thighs bones, there's the muscle, there's the blood, vessels,

666
03:06:04.719 --> 03:06:10.520
the ar trees, it's all this stuff that's inside your thighs.

667
03:06:14.959 --> 03:06:18.319
I guess sometimes it'd be nice if you could actually

668
03:06:18.360 --> 03:06:25.799
put your fingers inside your thighs and a message, so

669
03:06:25.920 --> 03:06:29.440
you can message on the outside, of course, but to

670
03:06:29.479 --> 03:06:32.639
be able to get deep into the muscles and to

671
03:06:32.719 --> 03:06:37.799
be able to just message inside your thighs, message in

672
03:06:37.879 --> 03:06:46.479
the bones of your leg, message in all the veins,

673
03:06:46.680 --> 03:06:56.920
and just gently healing your thighs, and you could move

674
03:06:57.120 --> 03:07:04.479
down message and inside your knees just messaging those bones,

675
03:07:05.479 --> 03:07:12.520
but with healing fingertips, spreading that healing energy deep into

676
03:07:12.639 --> 03:07:22.040
the joints of your knees. Of course, there's the back

677
03:07:22.319 --> 03:07:27.239
of your your knee, you know, the inside crease where

678
03:07:27.280 --> 03:07:35.040
your knee is. It's a very sensitive area, very feels

679
03:07:35.159 --> 03:07:39.159
very nice when you stroke it. That might be because

680
03:07:40.000 --> 03:07:45.000
it's an area that's not really touched very often. It's

681
03:07:45.120 --> 03:07:51.639
almost like a hidden part, that crease in your legs.

682
03:07:51.760 --> 03:07:59.079
It's almost like a part that has a sensitivity, which

683
03:07:59.079 --> 03:08:09.600
is a little bit differ. Of course, it's protected by

684
03:08:09.639 --> 03:08:21.079
your legs. So you can imagine putting your fingers into

685
03:08:21.200 --> 03:08:30.840
that crease in your legs, that fold in between your legs.

686
03:08:31.559 --> 03:08:36.200
You can just message with your fingertips. Imagine your fingertips

687
03:08:36.280 --> 03:08:46.799
going inside message in the muscle tissue. You can of

688
03:08:46.920 --> 03:08:54.000
course feel the bones of your knees heading through your fingertips.

689
03:09:01.399 --> 03:09:06.719
And then as you go down to your calf muscles.

690
03:09:07.120 --> 03:09:08.799
Now that's a part I'd like to be able to

691
03:09:09.639 --> 03:09:17.000
really put my fingertips deep inside my calf muscles, massage

692
03:09:17.120 --> 03:09:26.159
in every single tissue of that muscle, healing every part,

693
03:09:32.120 --> 03:09:38.239
and then doing the same for my shins, massage in

694
03:09:38.399 --> 03:09:45.920
and gently stroking the bones, gently stroking them, healing in

695
03:09:46.040 --> 03:09:53.200
a loving way, because they deserve to be treated as

696
03:09:53.280 --> 03:09:57.280
the precious bones that they are. Because our legs are

697
03:09:57.360 --> 03:10:01.120
so precious as in all the other hearts of our body,

698
03:10:03.639 --> 03:10:17.600
and more precious of anyture on the planet. When you

699
03:10:17.840 --> 03:10:30.000
start to think about your legs in this way, it

700
03:10:30.079 --> 03:10:39.719
can change your perspective. It might sound a bit a

701
03:10:39.840 --> 03:10:45.120
bit silly to start with the idea of having love

702
03:10:45.680 --> 03:10:55.040
for your legs, showing appreciation for your thighs, wanting to

703
03:10:55.120 --> 03:11:01.719
be able to put your hands in your thighs, massage

704
03:11:02.559 --> 03:11:08.120
the muscles and the bones, and to get your fingers

705
03:11:08.399 --> 03:11:18.200
deep in there, releasing all tension, just to show how

706
03:11:18.319 --> 03:11:25.719
much you care about your legs, how much you care

707
03:11:26.040 --> 03:11:34.079
for what your legs do for you regularly, your knees,

708
03:11:34.319 --> 03:11:47.159
your calves, your ankles, the strength of your ankles, considering

709
03:11:47.360 --> 03:11:51.840
how thin they are compared to the rest of your legs,

710
03:11:52.000 --> 03:12:05.680
especially your thighs, yet this so strong, so flexible, absolutely

711
03:12:05.959 --> 03:12:17.760
amazing things. Your ankles are truly a gift because of

712
03:12:17.840 --> 03:12:29.120
what they do for you, supporting all that weight, regardless

713
03:12:29.200 --> 03:12:33.200
of how what weight you are, even if you're only

714
03:12:33.239 --> 03:12:38.360
eight stone there's still a lot of weight for these

715
03:12:38.799 --> 03:12:45.280
little ankles. Now I'm a lot heavier than eight stone

716
03:12:46.879 --> 03:12:56.040
double dock, yet my ankles support my body all the time.

717
03:12:59.879 --> 03:13:02.840
They do give off a sigh of relief when I

718
03:13:02.959 --> 03:13:13.639
sit down. That's my whole legs do. My feet feet

719
03:13:13.680 --> 03:13:39.399
also go, my toes clap. We're so happy. Your legs

720
03:13:41.280 --> 03:13:49.159
really are amazing. And I know that talking about talking

721
03:13:49.159 --> 03:13:55.840
about your legs is probably possibly among the most most

722
03:13:55.959 --> 03:14:03.600
boring things I've ever heard anyone say. Possibly they're boring

723
03:14:03.760 --> 03:14:11.920
or not. Everything I said is true. Your legs are amazing.

724
03:14:20.840 --> 03:14:33.680
Your legs deserve not just respect, they deserve to relax deeply.

725
03:14:41.000 --> 03:14:44.360
They deserve to take some time out of the day

726
03:14:46.559 --> 03:15:15.280
to just let go completely. Your legs really can relax.

727
03:15:22.920 --> 03:15:27.040
And because the legs are so such a most, you know,

728
03:15:27.280 --> 03:15:33.200
very important part of your body. When you relax your legs,

729
03:15:33.319 --> 03:15:40.520
the rest of your body also naturally follows in that

730
03:15:44.280 --> 03:15:55.120
journey of comfort. I can feel it in my hips.

731
03:15:56.520 --> 03:16:03.639
My hips feel really loose, and also my light back

732
03:16:03.680 --> 03:16:10.280
as well. My lower back really feels it feels stretched,

733
03:16:11.399 --> 03:16:14.440
even though I'm just sitting in a chair and there's

734
03:16:14.559 --> 03:16:19.799
no stretching. As far as I'm aware that I'm doing.

735
03:16:20.840 --> 03:16:23.479
It's almost as if the muscles are just relaxed so

736
03:16:23.719 --> 03:16:29.639
much that there is a natural stretch as the tension

737
03:16:30.520 --> 03:16:51.760
has reduced a lot. And I'm now going to count

738
03:16:51.879 --> 03:16:59.719
down from ten down to one, and you can continue

739
03:17:01.600 --> 03:17:28.200
to fill wonderfully relaxed ten nine, eight, seven, six, five.

740
03:17:32.479 --> 03:17:45.360
Four three two one.

741
03:17:51.399 --> 03:18:03.719
Relax. I'm just going to count down and fire down

742
03:18:03.760 --> 03:18:08.200
to one. And as a countdown, if you just focus

743
03:18:08.319 --> 03:18:16.239
on the numbers, just the numbers counting down, and notice

744
03:18:17.159 --> 03:18:25.159
how you feel in this moment as you hear the

745
03:18:25.280 --> 03:18:33.360
numbers counting down, knowing that those numbers counting down represent

746
03:18:34.360 --> 03:18:43.360
you feeling calmer, not just in your body, but also

747
03:18:45.639 --> 03:18:52.799
relaxing your mind. Just notice how you feel. There's nothing

748
03:18:53.559 --> 03:18:58.879
to do, there's nothing to say, there's nothing to think about.

749
03:19:01.920 --> 03:19:51.000
Starting with number five, four three two one. As you

750
03:19:51.159 --> 03:20:03.879
notice the gradual letting go the tension in your body,

751
03:20:07.479 --> 03:20:13.159
you may also begin to notice and be aware of

752
03:20:13.319 --> 03:20:22.319
how your mind is starting to slow down. This is

753
03:20:22.479 --> 03:20:29.040
just a natural thing that happens. It's not really a

754
03:20:29.200 --> 03:20:36.280
special procedure. It's just natural because as your body relaxes,

755
03:20:36.479 --> 03:20:41.920
your mind also starts to relax and the more your

756
03:20:42.000 --> 03:20:45.200
mind relaxes, the more your body relaxes. It's just a

757
03:20:45.399 --> 03:20:57.920
continuous circle of relaxation. And there's that calmness that comes

758
03:20:58.079 --> 03:21:06.040
from relative quietness. You know, even if there's background sounds

759
03:21:07.479 --> 03:21:14.639
either your side online is still going to be quite calm.

760
03:21:16.319 --> 03:21:18.959
You know, you haven't got the television on, there's no

761
03:21:19.319 --> 03:21:23.520
music in the background unless you're listening to the recording.

762
03:21:23.559 --> 03:21:31.000
With music, of course, you're very likely not going to

763
03:21:31.040 --> 03:21:34.120
be sitting in a room with other people. Of course

764
03:21:34.200 --> 03:21:38.680
you might be, but generally it's more ideal if you

765
03:21:38.799 --> 03:21:49.680
can do this on your own, so no distractions, and

766
03:21:49.799 --> 03:22:05.000
when you stop thinking about stuff, relaxation automatically rises. A

767
03:22:05.120 --> 03:22:15.799
sense of comfort starts to grow, and without trying to

768
03:22:15.920 --> 03:22:26.799
build it up into something fantastical or something magical, this

769
03:22:27.000 --> 03:22:36.959
is just a natural process, something that's easy to accomplish.

770
03:22:39.760 --> 03:22:47.120
In fact, it's almost the sense of relaxing completely happens

771
03:22:47.319 --> 03:22:52.040
really when you put no effort into it. It's not

772
03:22:52.239 --> 03:23:00.760
something that you can really force. It's something that happens naturally.

773
03:23:03.719 --> 03:23:11.000
And part of the process of this recording and others

774
03:23:12.600 --> 03:23:22.399
is simply two allow you to take advantage of this

775
03:23:23.719 --> 03:23:27.840
space this time.

776
03:23:30.600 --> 03:23:31.040
To just.

777
03:23:35.200 --> 03:23:42.760
Let go, to just be here, to be in tune

778
03:23:46.479 --> 03:23:58.559
with how you feel, yet with the intention of wanting

779
03:23:58.840 --> 03:24:10.920
to relaxed deeply and maybe even to fall asleep, depending

780
03:24:11.200 --> 03:24:17.399
on what it is that you wish for yourself in

781
03:24:17.559 --> 03:24:33.680
this moment. As we know, relaxing is the majority of

782
03:24:33.799 --> 03:24:38.399
the process of falling asleep. The actual falling asleep part

783
03:24:38.639 --> 03:24:46.840
is the tiny bit at the end. The deeper relaxed

784
03:24:47.200 --> 03:24:53.120
you become, the easier.

785
03:24:55.639 --> 03:24:56.520
You find.

786
03:24:57.799 --> 03:25:13.840
Yourself drifting. You can also, if you choose, stay focused

787
03:25:14.959 --> 03:25:38.920
on my voice and really enjoy the process, gradually relaxing

788
03:25:43.239 --> 03:26:11.120
each muscle in your body effortlessly and just observing the sensation.

789
03:26:15.840 --> 03:26:16.760
Of letting go.

790
03:26:23.200 --> 03:26:33.559
Completely. This time, I'm going to count from six down

791
03:26:33.639 --> 03:26:45.959
to one, and you can notice your mind calming down

792
03:26:46.440 --> 03:26:58.200
more with each number that you hear me say, naturally,

793
03:26:59.280 --> 03:29:40.760
feeling calm, slow, peaceful, six, five, four, three, two, one,

794
03:30:01.959 --> 03:30:11.520
being aware of how your mind has slowed right down,

795
03:30:14.799 --> 03:30:38.159
sinking deeply into relaxation. And as you focus on your mind,

796
03:30:38.440 --> 03:30:48.399
you may notice that there are some thoughts still there,

797
03:30:51.000 --> 03:31:00.559
maybe some stubborn thoughts that for some reason to need

798
03:31:00.639 --> 03:31:15.840
your attention. So what you can do is send love

799
03:31:16.079 --> 03:31:29.680
to those thoughts. Sprinkle those thoughts with love, like all

800
03:31:29.840 --> 03:31:35.479
petals from a flower. Just sprinkle it over them, petals

801
03:31:35.520 --> 03:31:42.760
filled with love towards those thoughts, to let those thoughts

802
03:31:42.959 --> 03:31:49.760
know that you're not abandon in them. You just need them.

803
03:31:51.000 --> 03:32:02.040
You require them to just calm down, slow down, quiet

804
03:32:02.440 --> 03:32:18.399
down for now, so as you focus on those remaining thoughts.

805
03:32:19.639 --> 03:32:23.719
As we count down this time from seven down to one.

806
03:32:25.280 --> 03:32:39.360
With each number, just imagine sprinkling those flower petals of love, kindness,

807
03:32:40.959 --> 03:32:52.799
gratitude over those thoughts, which will allow them to just

808
03:32:54.239 --> 03:33:09.239
melt away and relax deeply. With every number, they thoughts

809
03:33:09.360 --> 03:35:53.680
would become more and more relaxed. Starting with number seven, six, five, four, three, two, one, anything. Now,

810
03:35:57.959 --> 03:36:19.200
notice how relaxed you're feeling in your body. We're going

811
03:36:19.280 --> 03:36:33.000
to focus on your hands, because the more relaxed your

812
03:36:33.159 --> 03:36:40.040
hands are, the more relaxed your body and mind are.

813
03:36:54.959 --> 03:36:55.280
And this.

814
03:36:57.120 --> 03:37:07.280
You focus on your hands and your fingers. There's nothing

815
03:37:07.799 --> 03:37:12.520
needed to be done. There's no clenching of fists or

816
03:37:13.600 --> 03:37:23.879
tents in the fingers or anything like that. It's just

817
03:37:24.360 --> 03:37:38.440
noticing and focusing on your hands, noticing how they feel.

818
03:37:53.079 --> 03:38:03.200
Because the more relaxed do your hands feel the calmer

819
03:38:03.399 --> 03:38:14.680
your mind feels, and the more comfort you feel throughout

820
03:38:15.040 --> 03:38:44.360
your body, And you may have already noticed your mind

821
03:38:47.600 --> 03:39:15.360
is starting to dress f since just on your hands

822
03:39:16.559 --> 03:39:34.520
and fingers, allowing them to experience a real deepening of

823
03:39:34.680 --> 03:39:50.559
that relaxation in your hands and fingers, more and more relaxed.

824
03:39:55.719 --> 03:40:14.079
With each number from eight down to one. You can

825
03:40:14.159 --> 03:40:25.360
almost feel that healing and relaxing energy spreading into your

826
03:40:25.600 --> 03:40:32.440
hands and fingers, becoming.

827
03:40:36.360 --> 03:40:37.959
Year more.

828
03:40:39.879 --> 03:40:55.520
Relaxing with each number you hear, going down from eight

829
03:40:56.360 --> 03:43:53.319
down to one, drifting drifting again, starting with number eight, seven, six, five, four, three,

830
03:44:02.079 --> 03:45:22.079
Hu just being here now, nothing to think about, nothing

831
03:45:22.200 --> 03:45:33.200
to do, nothing to say, and everything just feels calmer.

832
03:45:37.799 --> 03:45:45.239
And this is your natural state of being. This is

833
03:45:45.520 --> 03:45:52.200
how you just normally feel when you take away all

834
03:45:52.239 --> 03:45:59.159
of that other stuff that we add, you know, things

835
03:45:59.280 --> 03:46:14.600
like stress and worrying and overthinking and anxiety, tension, just

836
03:46:14.959 --> 03:46:21.639
generally thinking about stuff. You take that away, which is

837
03:46:21.680 --> 03:46:30.959
what we do. What we do now you're left with

838
03:46:33.719 --> 03:46:42.239
a real sense of peacefulness which comes to you very

839
03:46:42.360 --> 03:46:57.799
quickly because ultimately it's just a feeling, a feeling of comfort,

840
03:47:01.719 --> 03:47:05.159
almost as if you've gone inside yourself. And you've found

841
03:47:05.879 --> 03:47:19.879
a special place where everything is peaceful, a place where

842
03:47:20.040 --> 03:47:27.520
you can feel relaxed and your natural sense of comfort,

843
03:47:30.719 --> 03:47:38.120
a place where you can be you, where you can

844
03:47:38.840 --> 03:47:45.479
accept yourself for who you are, a place where you're

845
03:47:45.559 --> 03:47:56.000
not trying to please anybody else ever, a place where

846
03:47:56.120 --> 03:48:05.520
you can actually not just love yourself, but in some

847
03:48:05.680 --> 03:48:15.159
ways more importantly, you can like yourself appreciate who you are.

848
03:48:24.000 --> 03:48:30.600
That sense of gratitude is in the air all around you.

849
03:48:38.280 --> 03:48:46.079
That's also a place where you can actually feel the

850
03:48:46.440 --> 03:49:01.680
healing energy soaking into your body. Healing energy soaking into

851
03:49:01.840 --> 03:49:11.799
your body, and that healing energy spreads through your veins,

852
03:49:15.559 --> 03:49:22.440
traveling to each and every single part of your body,

853
03:49:28.399 --> 03:49:32.959
and you start to realize that actually that healing energy,

854
03:49:35.440 --> 03:49:41.840
it's not just entered into your brain, it's become part

855
03:49:42.360 --> 03:49:53.639
of your brain, and that spinal fluid is now mixed

856
03:49:53.760 --> 03:50:04.879
with healing energy, not just allowing you to feel so

857
03:50:05.120 --> 03:50:17.000
much more relaxed and healthy in this moment, but also

858
03:50:19.959 --> 03:50:27.440
you start to realize that actually, what's happening now with

859
03:50:27.639 --> 03:50:37.280
that healing, relaxing energy spreading through your body, it's actually

860
03:50:37.719 --> 03:50:47.879
changing your life. It's actually changing the way you're going

861
03:50:48.000 --> 03:50:54.799
to feel not just now, but tomorrow and the next day.

862
03:50:56.680 --> 03:51:04.159
As your health improves, not just your physical health but

863
03:51:04.319 --> 03:51:11.719
your mental health, things that used to bother you in

864
03:51:11.840 --> 03:51:19.440
the past, for some reason, no longer have the effect

865
03:51:19.920 --> 03:51:28.840
that they used to because something has changed deep within you.

866
03:51:33.920 --> 03:51:40.319
Maybe things that used to cause you to feel anger

867
03:51:44.159 --> 03:51:54.280
no longer have that power to control you the way

868
03:51:54.319 --> 03:52:02.360
they seem to be able to before. As you realize

869
03:52:03.399 --> 03:52:15.799
that you're the one who decides what affects you, you're

870
03:52:16.319 --> 03:52:26.200
the one who decides to feel relaxed and calm when

871
03:52:27.120 --> 03:52:42.040
you choose to enjoy noticing these natural developments of healing

872
03:52:44.639 --> 03:52:53.200
continuing to grow and improve your life day by day,

873
03:52:59.120 --> 03:53:07.319
including a course, your ability to relax so much easier,

874
03:53:12.280 --> 03:53:21.879
and sleeping. It's the most natural thing in the world

875
03:53:23.319 --> 03:53:31.639
to you, because falling asleep is something that you've done

876
03:53:34.680 --> 03:53:42.360
so many times in your life, and you know that

877
03:53:42.559 --> 03:53:47.799
you were born, as we all were, with the ability

878
03:53:49.440 --> 03:53:59.719
to fall asleep naturally. You were born with that ability

879
03:54:02.680 --> 03:54:16.959
the just drift off into a deep, healing sleep. Even

880
03:54:17.040 --> 03:54:21.760
when we're kids, sometimes will fall asleep when we don't

881
03:54:21.799 --> 03:54:27.760
even want to try to take a stay awake. Maybe

882
03:54:27.879 --> 03:54:31.200
it's a birthday in the morning, or it's Christmas or

883
03:54:32.079 --> 03:54:35.120
holiday or something we look forward to. We don't want

884
03:54:35.159 --> 03:54:39.680
to go to sleep, but the more we want to

885
03:54:39.719 --> 03:54:49.000
stay awake, the more we just start to drift. And

886
03:54:49.120 --> 03:54:53.079
the more you fight drifting, the more you try to

887
03:54:53.159 --> 03:54:58.120
study yourself and drift in a safe the deeper and

888
03:54:58.399 --> 03:55:09.959
stronger that drifting comes. Because we're born not just with

889
03:55:10.159 --> 03:55:16.600
the need to relax deeply and to naturally fall asleep,

890
03:55:19.840 --> 03:55:33.159
but it's our birthright, it's part of our DNA. And

891
03:55:33.399 --> 03:55:38.879
sometimes as we get older in life, perhaps at times

892
03:55:39.799 --> 03:55:52.760
we have forgotten that relaxing completely is not only a

893
03:55:53.040 --> 03:56:17.280
wonderfully pleasant experience, it's also really easy. It's very, very

894
03:56:17.799 --> 03:56:23.600
easy to let go, because that's all it is. It's

895
03:56:23.840 --> 03:56:38.479
just deciding to let go. And when you press the

896
03:56:38.600 --> 03:56:49.000
play button on my recordings, you have given permission for

897
03:56:49.200 --> 03:56:57.559
my voice to relax you. When you press that play button,

898
03:56:58.600 --> 03:57:07.000
you have given me permission for my words to affect

899
03:57:09.479 --> 03:57:21.319
you in a positive, only a positive way. Opening up

900
03:57:26.559 --> 03:57:44.799
your mind two useful and healing suggestions that can have

901
03:57:49.319 --> 03:57:56.760
such an amazing effect on how you feel right now,

902
03:58:01.520 --> 03:58:11.360
as well as those changes that continue long after the

903
03:58:11.479 --> 03:58:22.159
recording ends, those changes within you to continue to flourish

904
03:58:23.000 --> 03:58:37.600
and grow, transforming your life in a positive, beautiful way,

905
03:58:40.680 --> 03:58:47.719
allowing you to move forward in your life in the

906
03:58:47.879 --> 03:59:05.120
direction that you choose for yourself. And this feeling, this

907
03:59:05.399 --> 03:59:21.000
feeling that you can experience of safety, comfort, calmness, just

908
03:59:21.239 --> 03:59:34.879
feels so nice. It's such a healthy place to be,

909
03:59:42.799 --> 03:59:56.559
and that positivity grows within you each and every day

910
03:59:59.600 --> 04:00:08.600
move looking forward, you're going to find that you're more

911
04:00:08.760 --> 04:00:23.840
relaxed physically and in your mind is more relaxed. And

912
04:00:23.959 --> 04:00:29.280
it's not that you're thinking slower, it's just that your

913
04:00:29.440 --> 04:00:41.440
mind will be less clogged up with unnecessary negativity because

914
04:00:41.520 --> 04:00:51.239
from now on, your mind rejects negativity. From now on,

915
04:00:51.920 --> 04:01:02.719
you're going to start noticing when negativity arises and you

916
04:01:02.840 --> 04:01:16.600
can just say stop, stop, and that negativity will turn

917
04:01:16.719 --> 04:01:37.079
around and leave you alone. Stop and that negativity will disappear.

918
04:01:45.239 --> 04:01:51.719
And as you notice that you feel way more relaxed

919
04:01:53.120 --> 04:02:08.479
than you probably expected, you can now congratulate yourself because

920
04:02:08.680 --> 04:02:15.079
you're the person that has done this. You are the

921
04:02:15.239 --> 04:02:20.959
one that has opened your mind up to the simple facts.

922
04:02:24.360 --> 04:02:29.399
You can feel more relaxed in your body and in

923
04:02:29.520 --> 04:02:41.559
your mind. You've opened your mind up to the birthright

924
04:02:41.719 --> 04:02:50.280
of being able to just fall asleep easily when you choose.

925
04:02:59.000 --> 04:03:06.120
And that's a nice feeling. Don't you think it feels nice?

926
04:03:06.280 --> 04:03:15.600
Doesn't it? To feel calm? All that healing energy is

927
04:03:15.719 --> 04:03:26.600
spreading through your body and your mind to spend time

928
04:03:26.840 --> 04:03:37.639
in a special place where negativity can no longer enter.

929
04:03:44.079 --> 04:03:53.280
Negativity is banned. It's bad, it's not allowed entrygue doesn't

930
04:03:53.559 --> 04:03:57.040
it doesn't. This doesn't deserve to be here. It doesn't

931
04:03:57.200 --> 04:04:15.879
belong here. Negativity has no place in your life, which

932
04:04:16.040 --> 04:04:30.799
makes room feel more comfort, more healing, more relaxation, more peace.

933
04:04:47.760 --> 04:04:59.520
It feels nice, doesn't it? Just the let go with everything.

934
04:05:13.120 --> 04:05:17.559
I'm going to count down now from twenty down to one.

935
04:05:21.000 --> 04:05:27.479
You can continue to relax. If you choose, you can

936
04:05:30.680 --> 04:05:41.159
drift to sleep. With every number you hear me say,

937
04:05:45.479 --> 04:05:52.799
you can fell twice as relaxed, or if you choose,

938
04:05:53.000 --> 04:06:44.639
you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen,

939
04:06:52.000 --> 04:08:08.360
fifteen four, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,

940
04:08:16.840 --> 04:09:02.680
five four. This is your time to just take a break.

941
04:09:07.319 --> 04:09:18.399
You're time to relax, to allow your mind to slow down,

942
04:09:27.079 --> 04:09:41.120
to give yourself permission to take a break from everything,

943
04:09:45.879 --> 04:09:50.360
and you're the only person that can make that decision.

944
04:09:53.200 --> 04:09:55.920
You're the only person that can actually tell your mind

945
04:10:00.760 --> 04:10:25.000
to just relax, to just take some time off so

946
04:10:25.159 --> 04:10:30.000
that you can focus on your body, getting in touch

947
04:10:30.319 --> 04:10:44.959
with how you feel physically, and in the process of

948
04:10:47.799 --> 04:10:52.520
this body scan, where you focus on different parts of

949
04:10:52.600 --> 04:11:03.399
your body, those parts that you focus on and observe,

950
04:11:06.399 --> 04:11:14.719
even though you're not purposely requesting for those parts of

951
04:11:14.799 --> 04:11:22.280
your body to relax, it's kind of expected. You expect

952
04:11:23.680 --> 04:11:31.319
when you listen to my voice to feel more relaxed naturally,

953
04:11:36.840 --> 04:11:45.280
because when you're listening to me, your attention is focused

954
04:11:47.040 --> 04:11:58.239
on my words, and as my words guide you to

955
04:11:58.399 --> 04:12:10.760
focus on those parts of your body, your focus increases,

956
04:12:17.879 --> 04:12:34.239
which actually calms your mind. And when your mind calms down,

957
04:12:39.079 --> 04:13:01.159
your body relaxes. And when your body calms down, your

958
04:13:01.319 --> 04:13:16.760
mind relaxes. And even though you have not really started

959
04:13:18.120 --> 04:13:30.159
the focus on your body, you can already feel that

960
04:13:30.600 --> 04:13:45.719
healing energy spreading through your body, pushing out stress and tension,

961
04:13:49.879 --> 04:13:57.159
healing all the parts of your body, including your skin,

962
04:13:58.319 --> 04:14:05.239
your bones, your blood, all of your organs inside your body,

963
04:14:06.639 --> 04:14:13.399
all of the muscles, all of the fat, all of everything,

964
04:14:15.239 --> 04:14:21.440
every hair on your body is filled with that healing energy.

965
04:14:29.479 --> 04:14:37.200
And when your brain it fills with that healing energy,

966
04:14:45.159 --> 04:15:09.680
the feeling of comfort and relaxation increases deeply, increases in

967
04:15:09.799 --> 04:15:23.719
a way in your mind starts to feel perhaps bit

968
04:15:24.200 --> 04:15:40.040
drowsy because it's not needed, and it may start to

969
04:15:40.280 --> 04:15:55.840
drift if that's what's needed. So if you're listening to

970
04:15:56.079 --> 04:16:01.920
this and what you need is deep relaxation, that's what

971
04:16:02.040 --> 04:16:08.879
you get. If what you need is to fall asleep

972
04:16:10.719 --> 04:16:19.639
naturally and easily as your mind drifts, that's also what

973
04:16:19.680 --> 04:16:32.719
will happen. Because by pressing that play button on the

974
04:16:32.840 --> 04:16:39.639
podcast and listening to me, you give permission for your

975
04:16:39.760 --> 04:16:50.719
body and your mind. In fact, you give the command

976
04:16:52.200 --> 04:17:03.079
to your body and your mind to relax deeply and

977
04:17:03.280 --> 04:17:09.239
to drift off to sleep if that's what you want.

978
04:17:12.479 --> 04:17:12.879
Or need.

979
04:17:20.600 --> 04:17:26.239
And as I focus on the different parts of your body,

980
04:17:31.239 --> 04:17:40.040
you may start to just drift. And then you come

981
04:17:40.159 --> 04:17:45.399
back again and you hear me talking and I'm focusing

982
04:17:45.559 --> 04:17:56.399
on a different parts of your body, you may find

983
04:17:56.520 --> 04:18:05.600
yourself drifting. You don't realize you're drifting until you stop

984
04:18:05.760 --> 04:18:14.840
drifting and you're alert again to my voice. Focusing on

985
04:18:15.000 --> 04:18:20.600
a different part of your body starts to relax even deeper,

986
04:18:25.000 --> 04:18:33.440
because that drifting is basically you already in the sleep zone.

987
04:18:39.959 --> 04:18:44.959
And the more you drift, the longer you drift, and

988
04:18:45.120 --> 04:18:55.600
the longer you drift, eventually that drifting continues into sleep,

989
04:19:00.600 --> 04:19:05.440
and that's the last you remember until you wake up

990
04:19:09.920 --> 04:19:15.000
in your own time. When you experience the right amount

991
04:19:15.159 --> 04:19:24.120
of sleep. Fear because when you do, and if you

992
04:19:24.280 --> 04:19:38.360
do fall asleep, it's extremely pleasant, so relaxing, so deep,

993
04:19:39.840 --> 04:20:00.239
healing sleep. It feels so nice to relax into your

994
04:20:00.319 --> 04:20:09.319
own body and mind, you as you feel that heathing

995
04:20:09.559 --> 04:20:22.920
energy is spreading through it, relaxing news, so deeply, relaxing news,

996
04:20:23.440 --> 04:20:40.440
so so deeply. Really, start to focus on your eyes,

997
04:20:48.319 --> 04:21:35.040
moving down to your jaw, down your neck, your shoulders, arms, hands, fingers,

998
04:21:42.360 --> 04:22:23.319
your chest, the stomach, your back, your spine, you, it's you, legs,

999
04:22:31.200 --> 04:23:09.399
your feet, you jos feeding, eating, brealliant and growing inside

1000
04:23:09.760 --> 04:23:23.280
your body, feeling you up. Now, let's focus again on

1001
04:23:23.479 --> 04:23:31.319
parts of your body, focusing this time on your forehead.

1002
04:23:37.799 --> 04:23:47.079
Now on your mouth, your lips, your tongue, the whole

1003
04:23:47.159 --> 04:24:08.520
of your mouth. M focus then on your fingers, maybe

1004
04:24:08.879 --> 04:24:13.079
you could move your fingers a little bit. You can

1005
04:24:14.159 --> 04:24:28.799
focus on each one individually, both hands. And even though

1006
04:24:29.040 --> 04:24:34.079
it's you focus on both of your hands now, they

1007
04:24:34.159 --> 04:24:42.319
almost seem to just melt into one where there is

1008
04:24:42.360 --> 04:24:49.959
your right hand start in your left hand end, almost

1009
04:24:50.120 --> 04:25:01.680
as if just mix together. Now, focusing on your knees,

1010
04:25:07.559 --> 04:25:30.559
just noticing how your knees feel. Now, focusing on your elbows,

1011
04:25:33.319 --> 04:25:45.760
focusing on both of your elbows, just observing the feeling

1012
04:25:48.440 --> 04:26:20.360
of your elbows. Now, focusing I'm surving hockn your neck,

1013
04:26:30.319 --> 04:27:11.360
feeding that energy the back of your neck, absurd. Two ankles,

1014
04:27:20.799 --> 04:28:30.440
being aware of physical sensations in two ankles, ninety seen

1015
04:28:32.840 --> 04:28:49.280
now your toes on both for your feet, being aware

1016
04:28:51.120 --> 04:29:44.479
how your toast here right now, Notice thin high you

1017
04:29:45.159 --> 04:30:33.840
entire body fails. Noticing your mind feels now letting go,

1018
04:30:42.639 --> 04:31:24.040
letting go, letting go everything, letting go, letting go, letting

1019
04:31:24.719 --> 04:31:51.559
go everything everything. I'm going to start now, and I'd

1020
04:31:51.639 --> 04:31:53.920
like you just, first of all, just to see yourself

1021
04:31:55.520 --> 04:32:01.680
lying down on that message table, lying on your front.

1022
04:32:02.959 --> 04:32:10.920
Your head is supported, your arms are supported, and you

1023
04:32:11.000 --> 04:32:17.639
feel comfortable and breathing. It's really easy, and you feel

1024
04:32:21.159 --> 04:32:24.159
you feel confident, in how you look as well. So

1025
04:32:24.600 --> 04:32:28.719
there's none of that issue of body problems or shyness,

1026
04:32:29.639 --> 04:32:37.760
because I'm a professional and this is a therapy session,

1027
04:32:38.600 --> 04:32:46.479
so none of that stuff matters whatsoever. This is about you.

1028
04:32:49.399 --> 04:32:55.120
This is about how you feel and how you can

1029
04:32:56.600 --> 04:33:02.239
enjoy that sense of comfort and realifexation that comes from

1030
04:33:03.639 --> 04:33:09.279
letting go and allowing my hands, that my fingers to

1031
04:33:09.400 --> 04:33:20.840
relax you by a message your body. So I want

1032
04:33:20.880 --> 04:33:25.840
to start off just by placing my hands on the

1033
04:33:25.880 --> 04:33:30.360
back of your head, just gently, just so you can

1034
04:33:30.479 --> 04:33:39.200
feel what my hands feel like really on you. So

1035
04:33:39.360 --> 04:33:41.599
you can maybe feel the warmth of my hands on

1036
04:33:41.680 --> 04:33:47.000
the back of your head. And with my hands to

1037
04:33:47.080 --> 04:33:51.080
the side of your head, not pressing, but just holding

1038
04:33:51.240 --> 04:33:57.279
there very gently, maybe over your ears, and a little

1039
04:33:57.279 --> 04:34:01.479
bit on your face, just so you can feel my

1040
04:34:01.680 --> 04:34:16.680
hands so you can become accustomed to them. And now

1041
04:34:16.959 --> 04:34:19.119
put my hands on the back of your head again

1042
04:34:19.599 --> 04:34:26.360
and gently let them slide down onto the back of

1043
04:34:26.439 --> 04:34:43.840
your neck. You can feel my hands gently stroke in

1044
04:34:43.959 --> 04:34:50.400
the back of your neck to start with, just so

1045
04:34:50.520 --> 04:34:54.400
you can get used to the the feeling of my

1046
04:34:54.599 --> 04:35:02.560
hands on your skin, get accustomed to realize that you're

1047
04:35:02.680 --> 04:35:12.680
safe and it's all good, it's all fine, And I'm

1048
04:35:12.720 --> 04:35:16.919
going to start gently massaging the muscles in the back

1049
04:35:16.959 --> 04:35:32.680
of your neck with both hands. Now, this is a

1050
04:35:32.799 --> 04:35:39.799
very trusting situation really, because our necks are so fragile

1051
04:35:41.119 --> 04:35:44.560
and to have someone have their hands around your neck

1052
04:35:45.319 --> 04:35:50.720
in that way can sometimes be problematic for people, which

1053
04:35:50.759 --> 04:35:55.080
is why massages are quite good, because it allows you

1054
04:35:55.200 --> 04:36:09.279
to relax and to get in touch with trust, to

1055
04:36:09.400 --> 04:36:21.840
feel peaceful and calm. And there's a massage the sides

1056
04:36:21.919 --> 04:36:29.959
of your neck gently moving from the bottom of your neck,

1057
04:36:31.639 --> 04:36:34.200
it would be sort of near where your shoulders start,

1058
04:36:34.240 --> 04:36:41.279
I guess, all the way up to your jaw your ears,

1059
04:36:41.759 --> 04:36:47.520
kind of area on the side of your neck. Of course,

1060
04:36:47.520 --> 04:36:50.040
it's a lot longer than the front of your neck.

1061
04:37:03.080 --> 04:37:10.159
The message in the back of your neck, especially that

1062
04:37:10.360 --> 04:37:19.799
area where perhaps we hold tension, and as that area's massage,

1063
04:37:20.200 --> 04:37:24.240
you can actually feel a sense of release in the

1064
04:37:24.319 --> 04:37:32.200
back of your neck and maybe you can breathe it

1065
04:37:32.319 --> 04:37:38.279
out as well. Notice how it feels. Notice how you feel.

1066
04:37:48.159 --> 04:37:51.759
Then moving down to that area between your neck and

1067
04:37:51.840 --> 04:38:01.959
your shoulders, that muscle area, starting to message that area

1068
04:38:02.080 --> 04:38:06.360
on both sides. I mean this would be the area

1069
04:38:06.479 --> 04:38:09.040
that a lot of people would message if they were

1070
04:38:09.119 --> 04:38:14.040
going to give you like a shoulder message. Even that's

1071
04:38:14.439 --> 04:38:17.840
not technically the shoulders, but it's all the muscles that

1072
04:38:18.040 --> 04:38:24.400
lead to the shoulders from the neck and again that

1073
04:38:24.560 --> 04:38:31.479
can hold tension and stress. And when massaged sometimes a

1074
04:38:31.599 --> 04:38:38.919
nice deep message is useful and you decide how deep

1075
04:38:39.560 --> 04:38:56.759
that message is and just allow my knuckles just to

1076
04:38:56.919 --> 04:39:05.520
dig in to get to those mind muscles until really relaxed,

1077
04:39:08.279 --> 04:39:25.639
all the time being firm yet gentle with you and

1078
04:39:25.919 --> 04:39:34.720
just stroking down the area to your actual shoulders, moving

1079
04:39:35.040 --> 04:39:44.200
to the muscles of your shoulders and maybe initially just

1080
04:39:45.759 --> 04:39:48.639
pulling up the shoulders a little bit off the table

1081
04:39:50.040 --> 04:39:51.959
just to give you a little bit of a stretch,

1082
04:39:53.720 --> 04:40:02.400
but very gently, and you've got the muscles at the

1083
04:40:02.479 --> 04:40:14.439
front of your shoulders, the sides of the back. Again,

1084
04:40:14.720 --> 04:40:18.560
this is a part that can really take quite a

1085
04:40:18.599 --> 04:40:26.840
bit of pressure, quite a bit of needing if if

1086
04:40:26.880 --> 04:40:34.840
you wish to really release the tension to really get

1087
04:40:34.959 --> 04:40:41.560
into those muscles and can let your fingers in there

1088
04:40:42.599 --> 04:40:48.680
make you feel really nice. Sometimes just being stroked gently

1089
04:40:49.720 --> 04:40:58.840
or being massaged quite strongly, it can all be beneficial

1090
04:41:00.439 --> 04:41:18.560
to the realaxation, put the muscles in your shoulders. Now

1091
04:41:18.959 --> 04:41:28.400
you've moved down your arms. We do one arm at

1092
04:41:28.439 --> 04:41:38.680
a time, starting with your right arm. Well, I dear is,

1093
04:41:38.840 --> 04:41:43.119
I just lift your arm up, just hold it to

1094
04:41:43.240 --> 04:41:48.599
the side of you that way it still be attached,

1095
04:41:50.560 --> 04:42:05.279
and I just message the tops of your arms all

1096
04:42:05.319 --> 04:42:22.959
the way down to your forearms into your wrists, gently

1097
04:42:23.319 --> 04:42:35.959
massaging that part, the softer part, which is the under

1098
04:42:36.080 --> 04:42:41.639
part of the arm, which leads to the crease in

1099
04:42:41.759 --> 04:42:57.720
your elbow, the inside. It's much more sensitive skin. Sometimes

1100
04:42:57.880 --> 04:43:08.360
just having that stroked I feel really nice, pleasurable and relaxing.

1101
04:43:17.119 --> 04:43:27.720
Now moving down to your right hand, just holding your

1102
04:43:27.880 --> 04:43:41.040
hand in both of my hands, just pressing gently on

1103
04:43:41.200 --> 04:43:48.360
the back of your hand and stretching your fingers ever

1104
04:43:48.560 --> 04:43:59.400
slightly at the same time pressing down and messaging each finger,

1105
04:44:07.439 --> 04:44:11.439
and then starting to massage the palms of the hand.

1106
04:44:18.159 --> 04:44:29.159
Just turning the hand gently, stretching it gently, and actually

1107
04:44:29.279 --> 04:44:36.840
having your hand held can really be an emotional experience sometimes,

1108
04:44:37.840 --> 04:44:42.639
even if it is a stranger, someone you don't know

1109
04:44:42.919 --> 04:44:48.240
very well, like a massage person or a therapist, maybe

1110
04:44:50.279 --> 04:45:03.119
because it's intimate and you can feel not you can

1111
04:45:03.200 --> 04:45:14.360
feel safe as I put that right arm back down

1112
04:45:14.439 --> 04:45:22.880
where it was gonna do the same with your left arm,

1113
04:45:26.240 --> 04:45:36.720
exactly the same. Massage in the muscles your arm all

1114
04:45:36.720 --> 04:45:44.759
the way down. Do you rest, stroking the inside of

1115
04:45:44.880 --> 04:45:55.680
your arm, just being gentle or as firm as you require,

1116
04:46:04.279 --> 04:46:17.560
and then massaging your left hand, stretching the fingers, gently

1117
04:46:20.080 --> 04:46:36.959
massaging the palm of your left hand. You feel so

1118
04:46:39.880 --> 04:47:05.479
so relaxing, so comforting, and just rest your left down,

1119
04:47:05.720 --> 04:47:19.759
back down. Start to massage your back, the biggest part

1120
04:47:19.880 --> 04:47:31.279
of your body, starting at the top, starting again where

1121
04:47:31.319 --> 04:47:35.240
he already been, the area at the top in between

1122
04:47:35.319 --> 04:47:42.240
his shoulders, near your neck. Going back the message in

1123
04:47:42.319 --> 04:47:54.400
that area again, but this time moving downwards, taking it downward,

1124
04:47:54.560 --> 04:48:02.439
stroke to the middle of it, back, working from the

1125
04:48:02.880 --> 04:48:10.040
outside inwards. It's a massage in the your back, but

1126
04:48:10.279 --> 04:48:22.400
the outsides of your back, the parts where your arms

1127
04:48:22.479 --> 04:48:35.599
would maybe rest against, almost the part that connects your

1128
04:48:35.680 --> 04:48:52.639
front to your back. Just massaging down firmly but gently,

1129
04:48:53.759 --> 04:49:02.000
as firm as you want, moving down and moving across

1130
04:49:02.040 --> 04:49:04.279
a little bed and moving all the way down again

1131
04:49:05.639 --> 04:49:18.200
being very gentle. You have ferm as you choose. Eventually

1132
04:49:18.319 --> 04:49:23.080
you get to the spine we can message the muscles

1133
04:49:23.200 --> 04:49:26.799
and either side of your spine from the top of

1134
04:49:26.919 --> 04:49:32.799
your neck all the way down to your lower back.

1135
04:49:39.040 --> 04:49:45.360
We can do that a few times. Sometimes people use

1136
04:49:48.240 --> 04:49:52.279
the knuckle or the you know, two fingers and just

1137
04:49:53.959 --> 04:49:58.599
go your side of the spine almost just push down,

1138
04:49:59.439 --> 04:50:03.599
go all down to the bottom of the spine, each

1139
04:50:03.799 --> 04:50:14.360
time releasing tension and opening up the body, stretching your

1140
04:50:14.439 --> 04:50:21.240
body so that you feel more relaxed but at the

1141
04:50:21.360 --> 04:50:37.680
same time rejuvenated. And now I'm going to move to

1142
04:50:37.799 --> 04:50:46.360
one side, to your right side, and from the bottom

1143
04:50:46.400 --> 04:50:52.119
of your ribs to your pelvis, I'm going to message

1144
04:50:53.200 --> 04:50:58.520
that area of your back. I'll stretch over the other

1145
04:50:58.680 --> 04:51:04.159
side and I'll haul the muscles gently and massage and

1146
04:51:04.360 --> 04:51:08.720
push from one end that side or way to my

1147
04:51:08.959 --> 04:51:14.159
side to the middle of fact to where your spine is,

1148
04:51:15.560 --> 04:51:21.200
massaging that side of your spine the opposite side to

1149
04:51:21.240 --> 04:51:29.119
where I'm standing. It's almost like kneading bread. There's that

1150
04:51:29.319 --> 04:51:36.240
big area which is firm yet lots there to massage.

1151
04:51:41.400 --> 04:51:45.680
Potentially one of the most important places to actually have

1152
04:51:46.240 --> 04:51:53.639
a message because you really feel it. You really feel

1153
04:51:53.880 --> 04:51:59.240
the release and the pleasure of having your lower back massaged,

1154
04:52:02.400 --> 04:52:08.040
it releases so much from your body that's not useful,

1155
04:52:11.279 --> 04:52:16.799
starting a healing process which will continue long after this

1156
04:52:17.040 --> 04:52:29.119
recording is over. A message in this part of your

1157
04:52:29.159 --> 04:52:34.560
body not only feels really good for you, it's actually

1158
04:52:34.680 --> 04:52:38.720
fun to do because it is, as I said, like

1159
04:52:38.919 --> 04:52:44.040
kneading bread it's a part that you can really get

1160
04:52:44.240 --> 04:52:51.639
hold of and really massage deeply if that's your choice.

1161
04:53:00.080 --> 04:53:02.119
And move over to the other side of your body

1162
04:53:02.680 --> 04:53:11.360
and do the same with the opposite part of your

1163
04:53:11.439 --> 04:53:18.759
lower back. Kneading and messaging from your sides or way

1164
04:53:23.159 --> 04:53:25.880
to the middle of your back where your spine is

1165
04:53:30.319 --> 04:53:39.560
pressing and kneading firm and gentle at the same time.

1166
04:53:41.560 --> 04:53:54.040
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1167
04:53:54.400 --> 04:54:06.080
relaxation or mixed together. Plus there's that feeling from your

1168
04:54:06.119 --> 04:54:11.279
stomach as it's being stretched. Even though you're in your

1169
04:54:11.360 --> 04:54:15.639
stomach now, you can feel it being stretched because that

1170
04:54:15.840 --> 04:54:27.200
whole area is connected to your stomach. Now we're going

1171
04:54:27.279 --> 04:54:32.200
to move or move further up to your top of

1172
04:54:32.279 --> 04:54:38.560
your body and we do the same this time, starting

1173
04:54:39.880 --> 04:54:46.159
with your upper back. Put my hands forward over and

1174
04:54:46.319 --> 04:54:53.680
MESSI massage in that area up to your spine, from

1175
04:54:53.759 --> 04:54:57.919
the side of your body up to your spine. So

1176
04:54:58.080 --> 04:55:04.400
some of that message area, the muscle tissue or whatever

1177
04:55:04.599 --> 04:55:10.279
fatty tissue even will be possibly from your chest. There's

1178
04:55:10.360 --> 04:55:17.360
all connected. The chest and the back connect together. I'm

1179
04:55:17.400 --> 04:55:20.599
going to be massaging and just pulling some of that

1180
04:55:20.840 --> 04:55:31.560
skin from your side up and massaging that area of

1181
04:55:31.680 --> 04:55:40.119
your upper back all the way to your spine. And

1182
04:55:40.240 --> 04:55:42.959
then I'll move down a bit and I'll continue with

1183
04:55:43.119 --> 04:55:45.959
the middle of your back, doing exactly the same thing

1184
04:55:49.840 --> 04:56:03.360
as gentle or as deep as you choose. Now I'll

1185
04:56:03.439 --> 04:56:07.959
move the other side again and do the exact same

1186
04:56:08.159 --> 04:56:12.119
thing with the top of your back on the other side,

1187
04:56:13.200 --> 04:56:27.279
from pretty much underneath your arm area really to your spine,

1188
04:56:32.400 --> 04:56:39.000
and then continue in that all the way down, including

1189
04:56:39.119 --> 04:56:55.279
your lower your middle of your back. Now I'm gonna

1190
04:56:56.080 --> 04:57:02.639
go to your thighs, the backs of your thighs, and

1191
04:57:02.759 --> 04:57:10.040
the sides of your thighs, starting with your right leg.

1192
04:57:12.319 --> 04:57:19.720
Massage in the back and the sides of your thighs

1193
04:57:22.159 --> 04:57:28.560
gently and firmly. There's a lot of muscles there. It's

1194
04:57:28.639 --> 04:57:31.880
an area that can be very tense at times and

1195
04:57:32.080 --> 04:57:35.479
maybe needs a little bit more pressure than the rest

1196
04:57:35.520 --> 04:57:43.680
of the body that's up to you. You can gently

1197
04:57:43.840 --> 04:57:51.080
stroke the back of your legs where you know, opposite

1198
04:57:51.159 --> 04:57:56.720
your knee joint or underneath your knee joint, very sensitive,

1199
04:57:56.959 --> 04:58:13.119
gentle area, and working down to your calf muscles. Massage

1200
04:58:13.240 --> 04:58:18.880
in your calf muscles thoroughly and deeply, if you choose,

1201
04:58:22.360 --> 04:58:41.599
using both hands fingers digging deep to your ankles. In

1202
04:58:41.720 --> 04:58:47.919
the back of your back of your ankles, just gently

1203
04:58:48.119 --> 04:59:00.479
massage in that area, maybe lifting the leg and stretching

1204
04:59:00.520 --> 04:59:23.080
in a little bitter Moving to the right foot, massage

1205
04:59:23.200 --> 04:59:32.360
in the bottom of your feet and the side of

1206
04:59:32.439 --> 04:59:43.720
your feet. Can't leave firm enough so they don't tickle,

1207
04:59:49.240 --> 04:59:54.720
and just allow the pleasure that you get from having

1208
04:59:54.799 --> 05:00:04.200
your feet massaged to just overtake you as I continue

1209
05:00:04.279 --> 05:00:10.880
to message your feet, the bottoms of your feet, the sides,

1210
05:00:13.520 --> 05:00:19.240
your arches, your heel. You can put a lot of

1211
05:00:19.319 --> 05:00:25.159
pressure into your heel and it feels amazing, Yet the

1212
05:00:25.400 --> 05:00:33.479
arches need to be a bit more gentle. Stretching your

1213
05:00:33.599 --> 05:00:40.080
toes gently the message in the bottoms of your toes

1214
05:00:40.799 --> 05:00:56.080
with my fingers, each one individually. Moving over to the

1215
05:00:56.240 --> 05:01:05.680
left leg to do exactly the same thing, starting at

1216
05:01:05.720 --> 05:01:10.119
the top of the thighs, work in the back of

1217
05:01:10.200 --> 05:01:17.759
the thighs and the sides, massaging deeply and gently, a

1218
05:01:17.959 --> 05:01:31.959
whole area, working all the way down. And this is

1219
05:01:32.040 --> 05:01:38.200
an area that maybe you could like to spend more

1220
05:01:38.279 --> 05:01:46.919
time relaxing and messaging. So perhaps if you wanted like

1221
05:01:47.040 --> 05:01:52.319
a bigger future recording, want's spend more time on one

1222
05:01:52.400 --> 05:02:04.279
particular area. As you moved down to your calf muscles,

1223
05:02:10.279 --> 05:02:26.080
Massage in your calf muscles firmly and gently, down your

1224
05:02:26.159 --> 05:02:32.959
raincor into your feet. Massage in the backs of your feet,

1225
05:02:35.000 --> 05:02:44.200
bottoms of your feet, stretching your toes, and massage in

1226
05:02:44.279 --> 05:02:52.240
each tone individually. And that feeling of pleasure and release

1227
05:02:52.520 --> 05:02:59.240
that you experience when your having your feet massaged feels

1228
05:02:59.720 --> 05:03:17.799
really any good. Now, she turn over in your mind.

1229
05:03:19.159 --> 05:03:32.200
Laying on your back, I'm just gonna start again for

1230
05:03:32.319 --> 05:03:47.159
your neck area in your shoulders, just to get back

1231
05:03:47.240 --> 05:03:56.720
in touch with that area. And as you move up,

1232
05:04:04.520 --> 05:04:09.319
I can clean my hands, make them more fresh, because

1233
05:04:09.400 --> 05:04:18.560
now I'm gonna message your face gently, starting off with

1234
05:04:18.680 --> 05:04:29.360
your forehead. Your eyes are closed and I can just

1235
05:04:29.919 --> 05:04:36.159
stretch your eyes a little bit, pushing up on your eyebrows,

1236
05:04:42.959 --> 05:04:55.759
just massaging around your scalp, massaging down your cheeks, around

1237
05:04:55.840 --> 05:05:08.439
your ears, your chawl, gently the side of your neck

1238
05:05:12.599 --> 05:05:30.520
chin mm hmm, and just moving down show your neck

1239
05:05:30.720 --> 05:05:38.439
down to your chest, starting by message in the very

1240
05:05:38.599 --> 05:05:47.200
top of your chest where the collar bone is, either

1241
05:05:47.400 --> 05:05:59.119
side of the collarbone, and then just message in the

1242
05:05:59.279 --> 05:06:20.360
hole of the chest, moving the chest around, because it's

1243
05:06:20.400 --> 05:06:25.400
quite a large area, you can move from one side

1244
05:06:25.520 --> 05:06:36.240
to the next, moving my hands underneath pretty much where

1245
05:06:36.279 --> 05:06:46.119
your arms are stretching up, stretching some of the muscles

1246
05:06:46.159 --> 05:06:55.119
of your back in the process, moving up over your

1247
05:06:55.279 --> 05:07:15.040
chest and they're moving down again. And then alower my

1248
05:07:15.200 --> 05:07:22.720
hands to just massage gently and slide down towards your stomach,

1249
05:07:24.520 --> 05:07:31.000
starting in the middle of your chest, and then gradually

1250
05:07:31.279 --> 05:07:37.759
my hands moving apart and massage in and slide in

1251
05:07:38.319 --> 05:07:46.840
at the same time, moving down to just below your

1252
05:07:46.919 --> 05:08:05.119
red cage, moving down the messaging up again, giving your

1253
05:08:05.319 --> 05:08:15.759
chest all the attention that it needs to feel completely relaxed,

1254
05:08:23.080 --> 05:08:26.840
remembering that I'm also going to be focusing on your

1255
05:08:27.119 --> 05:08:32.279
sides as well, an area that really doesn't get much

1256
05:08:32.400 --> 05:08:44.599
attention but feels really good when it's massaged. Just stroking

1257
05:08:44.680 --> 05:08:52.159
my hands down the sides of your body, just below

1258
05:08:52.240 --> 05:09:04.919
your arms all the way down to your hips. Now

1259
05:09:05.560 --> 05:09:11.040
move into your stomach area. We're going to stand one

1260
05:09:11.200 --> 05:09:13.560
side of you like I did when I did your

1261
05:09:13.639 --> 05:09:19.720
lower back. We need to do a similar process of

1262
05:09:19.959 --> 05:09:34.720
just stretching the muscles from your side, gently massaging from

1263
05:09:34.799 --> 05:09:42.439
one side to the next, move in a whole area

1264
05:09:43.520 --> 05:09:47.439
from below your ribs all the way down to below

1265
05:09:47.520 --> 05:09:57.080
your belly button, and then move around to the other

1266
05:09:57.200 --> 05:10:13.040
side of you and repeat that process of relaxing deeply, calmly.

1267
05:10:16.200 --> 05:10:23.360
You feel loose, you feel free. And it's something about

1268
05:10:23.439 --> 05:10:28.319
having your stomach massage that's different from any other part

1269
05:10:31.799 --> 05:10:36.319
because we do have a tendency of holding a different

1270
05:10:36.479 --> 05:10:40.479
kind of stress in our stomach that we may not

1271
05:10:40.639 --> 05:10:51.639
be aware of. As in our message, your stomach in

1272
05:10:51.759 --> 05:10:59.240
front of your stomach, making circles around your belly button,

1273
05:11:04.959 --> 05:11:14.520
and then going the other way around. There's a gentleness

1274
05:11:14.720 --> 05:11:20.680
and a freedom that comes from feeling how you're feeling.

1275
05:11:26.240 --> 05:11:30.880
As I now move down the tops of your thighs

1276
05:11:32.639 --> 05:11:38.439
the muscles, massaging them, and I can do this two

1277
05:11:38.599 --> 05:11:48.880
legs at the same time, pressing down, massaging deeply those

1278
05:11:49.040 --> 05:11:58.080
muscles in your thighs, at front of your thighs and

1279
05:11:58.319 --> 05:12:09.479
moving down to your knee, gently massaging your knees, sliding

1280
05:12:09.639 --> 05:12:15.119
down your shins, putting pressure on either side of your

1281
05:12:15.240 --> 05:12:28.080
shin gently softly but firmly, moving down to your ankles,

1282
05:12:33.000 --> 05:12:42.639
stroking the tops of your feet, and then with each

1283
05:12:44.000 --> 05:12:49.400
foot in each hand, just gently messaging the whole of

1284
05:12:49.520 --> 05:12:58.319
the foot, the top, the bottom, your heel, your ankle,

1285
05:12:59.159 --> 05:13:10.759
your toes, message in every part of your feet. Feels

1286
05:13:10.880 --> 05:13:22.439
so good. Just let go and enjoy the process. Enjoy

1287
05:13:25.959 --> 05:13:41.360
feeling so deeply relaxed, so much comfort, and so many

1288
05:13:41.599 --> 05:13:57.880
feelings that come just from touching your skin. And you

1289
05:13:58.000 --> 05:14:09.040
can just lie as long as you choose, enjoying the

1290
05:14:09.319 --> 05:14:27.599
feeling of deep comfort and being massaged by me. Enjoy

1291
05:14:31.240 --> 05:14:53.000
fearing deeply right, And all we're gonna do is blow

1292
05:14:53.080 --> 05:15:09.400
out some candles. In your mind, there are going to

1293
05:15:09.439 --> 05:15:20.119
be a hundred candles, and you're going to blow each

1294
05:15:20.200 --> 05:15:30.279
one out individually, one by one, starting at one hundred.

1295
05:15:31.360 --> 05:15:38.720
As I count down all the way down to one,

1296
05:15:43.240 --> 05:15:52.159
and each time I say a number, you can imagine

1297
05:15:52.200 --> 05:15:58.639
that candle in front of you, and I'd like you

1298
05:15:58.759 --> 05:16:15.200
to actually visit gently blow that candle out, just m

1299
05:16:18.040 --> 05:16:26.360
so it's not big blows, just a gentle m and

1300
05:16:26.560 --> 05:16:36.520
that candle will extinguish. And then I'll say the next number,

1301
05:16:38.159 --> 05:16:47.040
so we moved down and you can just h blow

1302
05:16:47.119 --> 05:16:48.840
that one out as well.

1303
05:16:54.799 --> 05:17:03.319
And as we move down the numbers, you'll find yourself

1304
05:17:04.439 --> 05:17:07.240
feeling more and more relaxed.

1305
05:17:10.240 --> 05:17:16.200
If you need to sleep, you also find yourself becoming

1306
05:17:18.000 --> 05:17:31.680
incredibly tired and sleepy. In fact, you may struggle to

1307
05:17:31.799 --> 05:17:46.439
blow out all one hundred of these candles as you feel.

1308
05:17:49.119 --> 05:17:50.400
More and more.

1309
05:17:50.479 --> 05:18:18.360
Deeply relaxed, more and more deeply tired, and the further

1310
05:18:18.720 --> 05:18:28.400
you go down, the more your mind starts to drift.

1311
05:18:34.799 --> 05:18:41.240
You may find that you stop listening to me after

1312
05:18:41.400 --> 05:18:54.200
a while. And even though there may be background sounds

1313
05:18:54.319 --> 05:19:06.000
where you are, be aware of those sounds at the moment.

1314
05:19:11.000 --> 05:19:11.479
Be me.

1315
05:19:15.000 --> 05:19:29.759
Start to just not even notice them at all, because

1316
05:19:29.919 --> 05:19:43.479
they're unimportant. Where I am, I've got the sounds of

1317
05:19:43.599 --> 05:19:50.520
the birds, there's horrors, the pigeon who likes to say

1318
05:19:50.639 --> 05:19:56.880
hello sometimes, and there's the odd plane that goes by,

1319
05:20:00.200 --> 05:20:13.360
be traffic and trains in the distance, but none of

1320
05:20:13.439 --> 05:20:27.520
that seems important whatsoever? Are candles you blow out the

1321
05:20:27.680 --> 05:20:44.439
less important. Anything is more candles you blow out, the

1322
05:20:44.680 --> 05:21:00.400
further you seem to move away from sounds and from

1323
05:21:00.799 --> 05:21:12.959
general date days, stuff seems to just move away.

1324
05:21:15.119 --> 05:21:15.919
On its sane.

1325
05:21:21.159 --> 05:21:35.360
You feel more calma with every candle you blow out. Mhm,

1326
05:21:42.080 --> 05:21:52.159
guiding you to the next number, do you hear me say?

1327
05:21:59.240 --> 05:22:06.200
And then you blow of that candle out to h

1328
05:22:10.680 --> 05:22:34.200
So easy, so simple. We're gonna start by introducing the

1329
05:22:34.479 --> 05:22:52.759
first candle, which is a hundred. First candles one hundred.

1330
05:22:57.639 --> 05:23:11.840
When you blow that candle out, you'll find immediately a

1331
05:23:12.439 --> 05:23:26.439
slight change in how you feel, as well as a

1332
05:23:26.599 --> 05:23:48.759
real sense of positivity growing within you, relaxation and sleepiness expanding.

1333
05:23:57.560 --> 05:24:26.759
Starting with one hundred flown out by candle, now ninety

1334
05:24:27.159 --> 05:25:52.680
nine candle ninety eight can do ninety seven cam we

1335
05:25:53.040 --> 05:26:50.880
ninety six, ten, ninety five and ninety four.

1336
05:27:15.360 --> 05:27:15.880
Can do.

1337
05:27:21.680 --> 05:28:43.439
Ninety three, ten, nine, two and ninety one, ten to

1338
05:28:46.400 --> 05:29:44.680
ninety eight, two nine and eighty.

1339
05:29:46.080 --> 05:30:16.639
Eight and.

1340
05:30:28.240 --> 05:33:28.360
Eighties can do eighty eighty five, two four, eighty two.

1341
05:34:35.560 --> 05:36:47.080
And two one can seventy nine can't do seventy eight.

1342
05:36:55.759 --> 05:37:38.520
I can't do seventy seven candle seventy six candle seventy

1343
05:37:38.880 --> 05:38:39.360
five candle seventy four, candle seventy three, candle seventy two,

1344
05:38:51.880 --> 05:39:40.759
candle seventy one, and do seventy one and seventy.

1345
05:39:55.319 --> 05:39:55.880
And do.

1346
05:40:03.400 --> 05:40:53.240
Sixty nine, candle sixty eight, candle sixty seven, candle sixty five,

1347
05:41:01.560 --> 05:42:05.360
candle sixty four, candle sixty four, candle sixty three, candle

1348
05:42:07.439 --> 05:43:55.680
sixty and sixty one candle sixty seven, fifty nine and

1349
05:43:59.000 --> 05:45:18.759
fifty eight. Cando fifty seven can fifty six, candle fifty five,

1350
05:45:36.279 --> 05:46:53.080
candle fifty four, handle fifty three, candle fifty two, cando

1351
05:46:56.639 --> 05:49:07.680
fifty two two candle fifty one, candle fifty candle fourty nine,

1352
05:49:38.240 --> 05:51:01.479
candle forty eight, candle forty seven can do, forty six

1353
05:51:29.560 --> 05:52:53.319
candle forty five call oughty two can do what you

1354
05:53:26.759 --> 05:55:27.119
and forty candle thirty nine and thirty eight can't do

1355
05:55:31.599 --> 05:57:45.119
thirty seven, Canto thirty five, two thirty four, tendo thirty three,

1356
05:58:17.720 --> 06:00:33.439
chend thirty one, chendle thirty and two in ten nine

1357
06:01:11.680 --> 06:03:35.720
and fruity eight can twenty seven, candle twenty six can

1358
06:03:41.159 --> 06:04:28.119
twity five, day to win.

1359
06:04:30.279 --> 06:05:07.200
Four end twenty three.

1360
06:05:45.520 --> 06:07:09.159
And twenty two do it to want and to wity

1361
06:07:46.680 --> 06:10:53.479
no shall do ninety candle, seventeen candle, nex day cancel

1362
06:10:58.240 --> 06:12:16.000
foote S ten.

1363
06:12:20.360 --> 06:13:18.159
T and.

1364
06:14:02.240 --> 06:17:50.479
Yeah nine jam to eights CHNDO six m.

1365
06:18:41.400 --> 06:19:20.880
Fo do.

1366
06:19:26.200 --> 06:20:53.799
Hey two.

1367
06:20:35.040 --> 06:21:44.840
Two candle or let go with all of those thoughts, worries,

1368
06:21:45.159 --> 06:21:51.279
concerns about the past, thoughts about the future, and even

1369
06:21:52.759 --> 06:21:57.119
things you've been thinking about today. Just let it all

1370
06:21:57.159 --> 06:22:03.400
go because none of it is useful in this moment.

1371
06:22:08.319 --> 06:22:23.720
This is your opportunity to just focus on feeling relaxed,

1372
06:22:28.000 --> 06:22:34.439
allowing yourself to get in touch with that natural sense

1373
06:22:36.520 --> 06:22:44.639
of peace that we all have within us. It's available

1374
06:22:44.720 --> 06:22:49.560
for everyone. It just sometimes takes a little bit of

1375
06:22:49.680 --> 06:22:57.080
effort to set up the right time and place in

1376
06:22:57.319 --> 06:23:03.560
order for you to just let go. Because when you

1377
06:23:03.799 --> 06:23:11.560
do decide to let go and relax, that's what your

1378
06:23:11.599 --> 06:23:20.319
body starts to do because you've chosen, You've chosen to

1379
06:23:20.759 --> 06:23:27.880
just allow your body to unwind and your mind starts

1380
06:23:27.959 --> 06:23:35.439
to slow down. And it's a nice feeling. It's a

1381
06:23:35.520 --> 06:23:39.759
nice feeling at the beginning, just to know that you

1382
06:23:40.240 --> 06:23:50.520
have chosen to decide to relax deeply, and because you've

1383
06:23:50.639 --> 06:23:59.119
made that decision, your body or just follow suit, because

1384
06:23:59.159 --> 06:24:03.799
sometimes all the muscles in your body need is just

1385
06:24:04.159 --> 06:24:13.400
permission from you to relax, because so often we're busy,

1386
06:24:13.680 --> 06:24:17.840
we're going from here to there, we're walking around, and

1387
06:24:17.959 --> 06:24:25.279
we're doing stuff, and the body doesn't have any time

1388
06:24:25.560 --> 06:24:33.959
or space to really relax deeply. So it kind of

1389
06:24:34.040 --> 06:24:39.599
waits for you to lead the way, waits for your permission.

1390
06:24:43.959 --> 06:24:50.439
And when you do give your permission, when you give

1391
06:24:50.520 --> 06:24:56.799
the say so we need, say okay, it's time for

1392
06:24:56.919 --> 06:25:02.840
your body to let go com pletely and relax totally,

1393
06:25:06.439 --> 06:25:13.080
your body just follows. It's like a breath of relief.

1394
06:25:14.319 --> 06:25:22.720
Ah good, I can now relax. That feeling at the

1395
06:25:22.880 --> 06:25:26.000
end of a day, of a very physical day that

1396
06:25:26.119 --> 06:25:30.000
you may experience in the past. But you get home

1397
06:25:30.119 --> 06:25:33.680
and you just sit down on a chair, maybe you

1398
06:25:33.880 --> 06:25:40.400
kick your shoes off, and ah, feels so nice knowing

1399
06:25:40.439 --> 06:25:44.279
that you don't have to get up again for a

1400
06:25:44.360 --> 06:25:47.919
little while at least if you choose, you can just

1401
06:25:48.119 --> 06:25:56.840
sit there for maybe an hour to It feels blissful.

1402
06:26:00.959 --> 06:26:05.639
And just by sitting down like that, your body knows

1403
06:26:06.200 --> 06:26:11.159
that it's time to relax. Your body has been given

1404
06:26:11.279 --> 06:26:18.200
permission from you because it's a mindset. In your mind,

1405
06:26:21.520 --> 06:26:31.959
you're prepared to let go of everything and just completely

1406
06:26:33.159 --> 06:26:41.840
allow all the stress of your body to evaporate, an

1407
06:26:41.919 --> 06:26:56.119
intensions can just gradually vanish. It's almost like magic, really,

1408
06:27:01.720 --> 06:27:08.720
because that sense of relaxation in your body is a

1409
06:27:08.880 --> 06:27:15.279
very natural state. It's not something unusual. It may feel

1410
06:27:15.400 --> 06:27:19.119
unusual when you first start to relax you if you

1411
06:27:19.240 --> 06:27:24.479
haven't really spent a lot of time focusing and giving

1412
06:27:24.520 --> 06:27:29.759
yourself this space to let go completely and relax, they

1413
06:27:29.959 --> 06:27:37.680
seem more most alien, but it isn't. It's actually the

1414
06:27:37.880 --> 06:27:42.840
most natural thing in the world to let go completely,

1415
06:27:44.560 --> 06:27:52.319
to relax totally, the most natural thing in the world

1416
06:27:55.000 --> 06:28:05.040
to allow yourself to feel really calm in your mind.

1417
06:28:07.639 --> 06:28:15.360
And it is almost like a literal unwinding. It's like

1418
06:28:15.479 --> 06:28:23.080
you press a button and all the tension just releases.

1419
06:28:24.560 --> 06:28:28.400
It's like a wheel, like a cog, like the inside

1420
06:28:28.400 --> 06:28:32.080
of a clock, just unwinding. And it's almost like you

1421
06:28:32.200 --> 06:28:38.040
could see the little wind up knob that's used just

1422
06:28:38.240 --> 06:28:42.400
going the opposite way that you choose to wind it up,

1423
06:28:45.200 --> 06:28:54.520
and the energy that frenetic stress for energy gradually winding down,

1424
06:28:55.759 --> 06:29:03.119
losing its power, losing its strength. As a sense of

1425
06:29:03.279 --> 06:29:15.080
relaxation becomes stronger and deeper, and you may find a

1426
06:29:15.240 --> 06:29:22.479
the more relaxed you feel that your mind starts to wonder.

1427
06:29:25.599 --> 06:29:31.479
Maybe you seem to stop listening to me for a while,

1428
06:29:33.119 --> 06:29:38.439
your mind goes somewhere else, and then you realize you're

1429
06:29:38.520 --> 06:29:44.639
listening to me again, and that's just your mind drifting

1430
06:29:45.000 --> 06:29:54.880
to sleep, which is quite natural, because sometimes when we're

1431
06:29:57.439 --> 06:30:02.840
stressed and tense, we're not May I actually be aware

1432
06:30:03.159 --> 06:30:09.479
of what we need, what we physically your emotionally need

1433
06:30:09.959 --> 06:30:17.720
in this moment. But when you allow your body and

1434
06:30:17.959 --> 06:30:29.080
mind to relax completely, and you let go of all thoughts, concerns, worries, ideas,

1435
06:30:30.560 --> 06:30:35.080
all letting them go, allow them to drop onto the floor,

1436
06:30:40.639 --> 06:30:46.560
you start to get in touch with the feelings of

1437
06:30:48.479 --> 06:30:59.279
such relaxation. Feels so nice to be in touch with

1438
06:31:00.200 --> 06:31:09.520
the calmness, the different body parts as they become looser

1439
06:31:11.319 --> 06:31:25.000
and looser. Even your breathing seems easier and more natural, effortless,

1440
06:31:28.279 --> 06:31:34.479
as a coolers through your mouth or nose into your lungs,

1441
06:31:37.200 --> 06:31:45.560
breathing in comforts and relaxation, and then just breathing out

1442
06:31:45.799 --> 06:31:54.680
any excess remain intention stress from every part of your

1443
06:31:54.720 --> 06:32:02.479
body and mind. And as you start to focus on

1444
06:32:02.639 --> 06:32:10.959
your mind, maybe you notice that things come to a

1445
06:32:11.159 --> 06:32:21.840
standstill or maybe just much much lower than before, because

1446
06:32:21.959 --> 06:32:29.240
your mind is not really needed when listening to my voice,

1447
06:32:33.159 --> 06:32:39.279
which allows your mind to relax just as deeply as

1448
06:32:39.360 --> 06:32:49.840
your body. And that's synchronicity between the relaxation of your

1449
06:32:50.080 --> 06:33:07.439
body relaxation of your mind. Let you know, feeling completely calm, loose,

1450
06:33:07.799 --> 06:33:22.040
and relaxed really is a great healing experience fear and

1451
06:33:22.279 --> 06:33:34.759
has so many positive benefits for your body, mind, and

1452
06:33:34.919 --> 06:33:43.599
your life. To be able to let go everything and

1453
06:33:43.799 --> 06:33:54.159
to relax completely in all parts of your body and mind.

1454
06:33:56.560 --> 06:34:12.319
Even your bones has arised, all your muscles arise, even

1455
06:34:12.599 --> 06:34:26.279
the skin that covers your body is relaxed. Every hair.

1456
06:34:29.240 --> 06:34:29.799
That you have.

1457
06:34:31.599 --> 06:34:49.159
Is also deeply relaxed. And your brain really starts to

1458
06:34:49.400 --> 06:34:51.439
feel the benefits.

1459
06:34:52.759 --> 06:34:53.119
With this.

1460
06:34:54.720 --> 06:35:07.080
Healing relaxation. And as you focus on the inside of

1461
06:35:07.200 --> 06:35:12.880
your scalp where your brain is, you can start to

1462
06:35:13.159 --> 06:35:22.639
realize and notice the benefits of your brain relaxing deeply.

1463
06:35:26.959 --> 06:35:35.720
And then as your brain continues to relax sends those

1464
06:35:36.479 --> 06:35:44.599
messages to the rest of your body and your mind

1465
06:35:46.520 --> 06:36:05.400
to re reax beven more deeply, relax in me more completely,

1466
06:36:08.959 --> 06:36:20.840
letting go of any remaining thoughts or concerns, allowed them

1467
06:36:21.240 --> 06:36:28.040
just drop onto the floor because they're no longer necessary

1468
06:36:29.319 --> 06:36:41.159
in this moment, this moment of deep relaxation and calmness,

1469
06:36:43.520 --> 06:37:10.680
filling the grain with deep concentrated heathing, calming, relaxing, every.

1470
06:37:10.799 --> 06:37:12.520
Part of your brain.

1471
06:37:16.720 --> 06:37:36.680
Feeling so loose and comfortable, so relaxed and peaceful. Your

1472
06:37:36.840 --> 06:37:48.599
brain feels so light, that's so healthy in that sense

1473
06:37:48.720 --> 06:38:02.599
of deep deep comfort really does allow you to enjoy

1474
06:38:04.759 --> 06:38:16.479
those ever increasing sensations of comfort that are spreading throughout

1475
06:38:16.680 --> 06:38:27.680
your body, relaxing each and every muscle of your body,

1476
06:38:30.159 --> 06:38:51.479
e deeper, deeper, much more deeper than before, much more

1477
06:38:53.520 --> 06:39:09.880
comfort spreading through your body, your mind, be so peaceful

1478
06:39:10.439 --> 06:39:27.880
and calm, so very very peaceful in avery part of

1479
06:39:28.119 --> 06:39:37.599
your body, letting him go mm hmm a, everything and

1480
06:39:38.720 --> 06:40:01.319
everything so peaceful, come so relaxed. Very second the passes

1481
06:40:04.400 --> 06:40:26.119
you feel deeper, deeper, relax deeper and deeper, relax.

1482
06:40:28.680 --> 06:40:32.000
Come so.

1483
06:40:36.840 --> 06:40:49.680
Peace fall, so very peace from your head down to

1484
06:40:49.840 --> 06:41:02.959
your ties. Such peace and comfort through in all the time,

1485
06:41:05.799 --> 06:41:16.919
Such peace and comfort spreading through your body and mind

1486
06:41:19.479 --> 06:41:35.840
deeper and deeper, such comforts spreading and sinking deeper into

1487
06:41:36.200 --> 06:41:39.240
a muscle your body.

1488
06:41:42.479 --> 06:41:44.119
So that you feel.

1489
06:41:46.319 --> 06:42:11.720
Amazing, so laxed, so peace so so peaceful, letting go.

1490
06:42:20.880 --> 06:42:27.040
You're going to do a body scan, focusing on firstly

1491
06:42:27.240 --> 06:42:31.959
how you feel in your body, not trying to change

1492
06:42:32.680 --> 06:42:38.279
how you feel, not trying to relax, not trying to

1493
06:42:38.479 --> 06:42:45.639
move away from any discomfort or stress or tension. Just accepting,

1494
06:42:47.200 --> 06:42:52.279
observing and accepting how you feel in the different parts

1495
06:42:52.360 --> 06:42:59.000
of your body, just allowing yourself to be exactly as

1496
06:42:59.080 --> 06:43:10.560
you are, to notice, to get in touch with how

1497
06:43:10.639 --> 06:43:18.040
you actually feel in this moment. I'm going to start

1498
06:43:18.159 --> 06:43:29.119
off by focusing on your hands. Just be aware of

1499
06:43:29.240 --> 06:43:37.520
your hands. I'd like you to move your hands around,

1500
06:43:38.959 --> 06:43:44.520
just maybe maybe your fingers a little bit. I've been

1501
06:43:44.599 --> 06:43:50.639
and closing your hands very gently, just so that you

1502
06:43:50.880 --> 06:43:58.680
can get in touch with how your hands and your

1503
06:43:58.880 --> 06:44:20.240
fingers feel, very very slow movements. Focusing now on your feet,

1504
06:44:24.319 --> 06:44:27.599
and if you can just do kind of an equivalent

1505
06:44:28.319 --> 06:44:32.639
with your feet is you've just done with your hands,

1506
06:44:34.000 --> 06:44:42.880
maybe turn in your ankles, moving your feet around, moving

1507
06:44:43.000 --> 06:44:56.479
your toes gently, only very gently and very slowly, noticing

1508
06:44:57.000 --> 06:45:11.639
how your feet feel in this moment. Focusing now and

1509
06:45:11.759 --> 06:45:18.799
your eyes, and i'd like you to just focus on

1510
06:45:18.919 --> 06:45:24.680
your eyelids. Maybe you can open and close your eyes

1511
06:45:24.880 --> 06:45:29.240
a couple of times to really get in touch with

1512
06:45:30.119 --> 06:45:34.799
how you feel when you do close your eyes. The

1513
06:45:34.959 --> 06:45:41.159
muscle changes in your eyes when you do close them.

1514
06:45:44.000 --> 06:45:50.400
Maybe raising your eyebrows. It stretches the tops of your eyes.

1515
06:45:53.599 --> 06:46:01.880
Perhaps squint in your eyes, scrunching up your eyes just

1516
06:46:02.000 --> 06:46:10.599
so you can hear again touch with all aspects of

1517
06:46:11.799 --> 06:46:30.799
how your eyes feel. Right now, now focusing on your thighs,

1518
06:46:33.200 --> 06:46:37.439
and it just starts you to gently tense your thighs,

1519
06:46:38.840 --> 06:46:48.639
just very very gently, just enough so you can become

1520
06:46:50.240 --> 06:47:01.319
more attuned to the physical sensation of your upper legs,

1521
06:47:03.520 --> 06:47:06.319
the front of your thighs, and the backs of your

1522
06:47:06.439 --> 06:47:22.119
thigh noticing and observing how your thighs fear. Right now,

1523
06:47:30.240 --> 06:47:38.400
moving your focus to the back of your neck, just

1524
06:47:38.759 --> 06:47:45.119
noticing the back of your neck the muscles, and of

1525
06:47:45.279 --> 06:47:49.639
course they lead to the side of your neck. They

1526
06:47:49.720 --> 06:47:55.080
also lead to the top of your back, which leads

1527
06:47:55.080 --> 06:48:00.240
to your shoulders. So it's your focus on in the

1528
06:48:00.400 --> 06:48:05.959
back of the man. Maybe you can move your head

1529
06:48:06.880 --> 06:48:14.639
gently upwards as if you're looking up. Maybe moving your

1530
06:48:14.720 --> 06:48:22.319
head down as if you were looking down, perhaps moving

1531
06:48:22.400 --> 06:48:30.599
your head side to side, right to left pony very

1532
06:48:32.000 --> 06:48:41.119
slowly and very gently. I'm not trying to force anything.

1533
06:48:42.880 --> 06:48:52.119
It has to be very very gentle, just so you.

1534
06:48:52.240 --> 06:48:55.720
Can be more.

1535
06:48:57.360 --> 06:49:09.240
In touch with the feelings, with the sensations, physical sensations,

1536
06:49:09.479 --> 06:49:17.439
and how the back of your neck fields right now,

1537
06:49:25.000 --> 06:49:32.959
as we now focus on the tops of your arms,

1538
06:49:35.360 --> 06:49:40.200
the parts where your biceps and your triceps are between

1539
06:49:40.240 --> 06:49:47.959
your elbow and your shoulders. To focus on those parts

1540
06:49:49.000 --> 06:49:54.639
the tops of your arms, you may like to just

1541
06:49:55.439 --> 06:50:06.759
tense them, but very very gently and slowly, so you're

1542
06:50:06.759 --> 06:50:16.240
not straining or putting any pressure whatsoever on your arms.

1543
06:50:18.919 --> 06:50:21.400
It's just so that you can.

1544
06:50:23.840 --> 06:50:32.759
Gain more the sense of how your upper arms are

1545
06:50:33.080 --> 06:50:44.520
feeling in this moment, and just noticing as you gently,

1546
06:50:46.680 --> 06:50:56.240
very gently and slowly tighten the muscles and then let go.

1547
06:51:00.560 --> 06:51:08.959
Notice how the tops of your arms feel right now,

1548
06:51:17.119 --> 06:51:27.919
as in now focus when your stomach, the area the

1549
06:51:28.040 --> 06:51:34.360
lower aptomen area below your belly button, moving all the

1550
06:51:34.439 --> 06:51:41.520
way down to your hips, just a part of your grind.

1551
06:51:47.880 --> 06:51:55.080
Maybe you're able to tense these muscles in the area

1552
06:51:55.840 --> 06:52:11.080
very very gently and slowly. If that's a difficult thing

1553
06:52:11.279 --> 06:52:20.720
to do, maybe you can just move your body, pushing

1554
06:52:20.880 --> 06:52:25.400
your stomach up, maybe moving a little bit to the

1555
06:52:25.680 --> 06:52:33.080
side using your hips, just so you can get more

1556
06:52:34.680 --> 06:52:41.240
in tune with how you're lower up to an area

1557
06:52:45.200 --> 06:53:03.840
is he in this moment, just noticing the physical sensations

1558
06:53:06.799 --> 06:53:25.439
or your lower abdomen as you move your attention to

1559
06:53:25.599 --> 06:53:36.159
your mouth, not to see in your lips and inside

1560
06:53:36.319 --> 06:53:54.159
your mouth, the teeth, your gums, your tongue. Just noticing

1561
06:53:55.919 --> 06:54:02.240
how your tongue in your mouth feels. And it may

1562
06:54:02.520 --> 06:54:11.200
help by moving your tongue around your mouth, moving it

1563
06:54:11.720 --> 06:54:19.159
to your left, maybe pressing it gently against the side

1564
06:54:19.319 --> 06:54:25.560
of your mouth, and then to the right, gently to

1565
06:54:25.720 --> 06:54:32.360
the side of your mouth, perhaps pressing up against the

1566
06:54:33.680 --> 06:54:40.439
top of your mouth, and then down gently against the

1567
06:54:40.560 --> 06:54:51.680
bottom of your mouth. Aways very slowly, in a very

1568
06:54:54.319 --> 06:55:11.360
very gentle so that you can be aware of how

1569
06:55:11.599 --> 06:55:33.520
you feel in your mouth area. Now I'm going to

1570
06:55:33.759 --> 06:55:50.319
focus on your wrists and I'll ask you to maybe

1571
06:55:51.159 --> 06:56:00.919
just routine your wrists by moving your hands the circular

1572
06:56:01.279 --> 06:56:20.119
motion very gently and slowly, just so you can feel

1573
06:56:26.159 --> 06:56:38.840
the sensations that you are currently experiencing in your wrists.

1574
06:56:42.959 --> 06:56:52.959
Perhaps moooth in your hands up and down again very

1575
06:56:55.599 --> 06:57:32.119
very gently and slowly, very genzo and slow. As you

1576
06:57:32.439 --> 06:57:49.720
now start to observe in lower back, the back parts

1577
06:57:51.479 --> 06:57:59.639
just a bum of your hips where your coxis are

1578
06:58:07.159 --> 06:58:13.279
a whole area which also really does include the side

1579
06:58:14.240 --> 06:58:19.720
of your body, because those muscles are very much connected.

1580
06:58:25.000 --> 06:58:32.000
As those muscles also move into your hip area, connecting

1581
06:58:32.240 --> 06:58:47.159
to your buttics the sides of your hips, and if

1582
06:58:47.240 --> 06:58:57.439
you're physically able to do so, maybe in very generally

1583
06:58:59.599 --> 06:59:13.799
just newbody evers slightly, very slowly, some side to side,

1584
06:59:17.479 --> 06:59:33.479
just enough, yeah, to gauge how you feel in your

1585
06:59:33.639 --> 06:59:51.759
lower back, perhaps secretive, even move your hips gently up

1586
06:59:51.840 --> 07:00:08.400
and down gently, slowly, in order to be in touch

1587
07:00:11.040 --> 07:00:17.279
with the physical sensations of your law back.

1588
07:00:34.159 --> 07:00:35.639
As we know live.

1589
07:00:40.119 --> 07:00:50.759
To your attention to your jewel, an area for your

1590
07:00:51.000 --> 07:00:56.680
chin all the way up to near where your ears are,

1591
07:01:00.119 --> 07:01:15.560
all your jaw. You can just, yeah, it's okay to

1592
07:01:15.759 --> 07:01:26.279
do so. Gently open your mouth, not wide, no stretch,

1593
07:01:27.720 --> 07:01:41.560
just very gently and slowly opening your mouth, closing your

1594
07:01:41.639 --> 07:02:02.599
mouth very gently and slowly, so you can be in

1595
07:02:02.880 --> 07:02:43.360
touch with how your joy feels. Now they just sit

1596
07:02:43.639 --> 07:02:58.919
down the chest there an you don't need to do

1597
07:02:59.119 --> 07:03:07.400
anything to move your chest because it moves every time

1598
07:03:07.680 --> 07:03:26.159
you preath. It moves very gently and slowly automatically with

1599
07:03:26.360 --> 07:03:41.000
each bread you tape. As you focus on how your

1600
07:03:41.919 --> 07:04:26.799
chest feels when you pray, move in your focus to

1601
07:04:26.959 --> 07:04:43.599
your forearms, your elbows. Maybe you're able to very gently

1602
07:04:45.479 --> 07:04:57.279
and slowly tense the muscles in your forearms, and when

1603
07:04:57.360 --> 07:05:04.360
you do that, you can feel you elbows as well,

1604
07:05:13.720 --> 07:05:46.720
very gently and slowly, gently andsoftely. I'm sad your forearms

1605
07:05:49.959 --> 07:06:23.919
and dolopers. No focus the rest of your back, your

1606
07:06:24.119 --> 07:06:46.000
upper back in the middle, the middle of your back again,

1607
07:06:46.680 --> 07:06:57.400
this part of your body. News also every time you pray,

1608
07:07:02.479 --> 07:07:16.040
you may not notice that usually makes you observe your

1609
07:07:16.240 --> 07:07:23.439
upper back in the middle of your back. You can

1610
07:07:23.720 --> 07:08:22.319
really feel that gino end moment. Moving your focus into

1611
07:08:22.400 --> 07:08:36.240
your area of butters the gray. There's muscles and those

1612
07:08:36.439 --> 07:09:16.439
bones in your midsection. Just noticing how your hips feel

1613
07:09:19.639 --> 07:09:37.439
right now, you can very very gently move your hips

1614
07:09:42.400 --> 07:09:48.040
maybe side to side, very gently.

1615
07:09:47.799 --> 07:09:47.880
And.

1616
07:10:00.040 --> 07:10:21.119
Yeah, so.

1617
07:10:29.639 --> 07:10:52.919
M everything starts to slow down, including the thoughts in

1618
07:10:53.080 --> 07:11:03.040
your mind and your mind itself just starts to gradually.

1619
07:11:05.040 --> 07:11:11.639
It doesn't have to be instant, but just gradually starting too.

1620
07:11:12.919 --> 07:11:21.720
It's almost like time is storing chin It's a slower

1621
07:11:21.880 --> 07:11:29.759
pace to maybe what you're used to in your day

1622
07:11:29.799 --> 07:11:51.799
to day life. It's a slower movement of energy, very

1623
07:11:56.200 --> 07:12:04.639
small movements which make up the larger movements, which is

1624
07:12:04.720 --> 07:12:12.479
always the case. Now, when you move your hand, it

1625
07:12:12.599 --> 07:12:15.360
might seem like it's one movement, but it's lots of

1626
07:12:16.159 --> 07:12:23.560
minute different muscles moving in accordance with each other. And

1627
07:12:28.520 --> 07:12:40.880
what happens in this space that we're sharing is we

1628
07:12:41.119 --> 07:13:02.000
move from that big movement into those smaller movements. Starting

1629
07:13:02.159 --> 07:13:12.959
to focus on how your body feels, not just as

1630
07:13:13.000 --> 07:13:17.319
a whole, not just oh, i'm feel in this way.

1631
07:13:17.400 --> 07:13:23.479
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1632
07:13:24.799 --> 07:13:31.400
I'm feeling this way, I'm feeling that way. Starting to

1633
07:13:31.680 --> 07:13:42.880
notice that your body begins to present to you small

1634
07:13:44.000 --> 07:14:00.319
feelings around your body, small physical sensations in your ex

1635
07:14:03.119 --> 07:14:16.319
whether pleasurable or not. Maybe resisting the temptation to label

1636
07:14:16.400 --> 07:14:25.959
them or to judge them those feelings, just thinking them,

1637
07:14:26.840 --> 07:14:39.799
thinking about them is just being neutral, just feelings, not

1638
07:14:40.040 --> 07:14:51.119
being particularly concerned, but just noticing what your body is

1639
07:14:51.240 --> 07:15:05.159
telling you. Feeling in your arms, instead of feeling the

1640
07:15:05.360 --> 07:15:15.439
whole of the arm, maybe notice those individual dealings, all

1641
07:15:15.479 --> 07:15:27.560
those different muscles and the skin, the hairs of your arms,

1642
07:15:29.479 --> 07:15:43.520
all the internal parts of your arms, the veins, the bones,

1643
07:15:46.400 --> 07:15:52.439
just being aware of maybe your elbow on your right

1644
07:15:52.639 --> 07:16:03.240
arm has a certain feeling. Maybe you're left wrist also

1645
07:16:03.520 --> 07:16:12.799
has its own individual physical sensation.

1646
07:16:25.240 --> 07:16:31.959
What about your forearm when your right arm, you're right forearm,

1647
07:16:39.319 --> 07:16:42.279
there may not be any particular.

1648
07:16:43.560 --> 07:16:52.040
Feeling that you could even give a name to, may

1649
07:16:52.119 --> 07:16:57.319
not feel like anything other than just a feeling. You know,

1650
07:16:57.520 --> 07:17:10.000
it's there. The feelings in your shoulders, perhaps your shoulders

1651
07:17:10.040 --> 07:17:13.639
when you think about them, kind of almost like they're

1652
07:17:13.680 --> 07:17:20.279
the same, you know, the same feeling, almost like you

1653
07:17:20.560 --> 07:17:25.200
both of your shoulders are just one thing. Of course

1654
07:17:25.279 --> 07:17:36.599
they're not. And when you focus on your left shoulder

1655
07:17:39.319 --> 07:17:44.520
and then on your right shoulder, maybe find that you

1656
07:17:45.880 --> 07:17:50.919
move the muscles a little bit, maybe tense the muscles gently,

1657
07:17:56.560 --> 07:18:16.000
noticing the difference in each shoulder and your lower back,

1658
07:18:28.880 --> 07:18:32.560
the left side of your lower back and the right

1659
07:18:32.799 --> 07:18:43.759
side of your lower back of course that connection to

1660
07:18:43.880 --> 07:18:56.360
your buttocks and to your hips, and also moving up

1661
07:18:57.119 --> 07:19:10.360
into the middle of your back, and sometimes like right now.

1662
07:19:10.520 --> 07:19:15.319
Actually when I focus on their part. When I focused

1663
07:19:15.360 --> 07:19:21.200
on my buttocks and then I focused on the middle

1664
07:19:21.240 --> 07:19:24.119
of my back, it almost felt like the muscles in

1665
07:19:24.200 --> 07:19:34.279
my lower back were being stretched very gently, just stretched

1666
07:19:34.319 --> 07:19:40.880
a little bit. Even though I wasn't doing anything to

1667
07:19:42.279 --> 07:19:48.000
try to stretch your lower back, it just seemed to happen.

1668
07:19:49.200 --> 07:20:00.080
The feeling of very gently stretching your lower back m

1669
07:20:06.000 --> 07:20:27.080
comes along. I have feeling in your chest, just noticing

1670
07:20:31.479 --> 07:20:40.279
what sensations you are experiencing in your chest right now.

1671
07:20:52.759 --> 07:20:56.520
And there's so much of the chest. Obviously, there's the

1672
07:20:56.639 --> 07:21:00.840
collar bone leading to the chest. You've got the chest bone,

1673
07:21:04.119 --> 07:21:11.720
You've got the muscles in your chest, and of course,

1674
07:21:11.799 --> 07:21:20.080
if you're female, there's possibly the breasts. Your male you've

1675
07:21:20.119 --> 07:21:26.439
got the different well why not that different these days,

1676
07:21:26.479 --> 07:21:33.639
but there may be more muscles at the top of

1677
07:21:33.720 --> 07:21:41.319
the chest, but at the side underneath it's pretty much

1678
07:21:41.400 --> 07:21:44.840
the same. Whether you're a man or a woman. There's

1679
07:21:44.959 --> 07:21:51.759
muscles there, muscles that stretch out to your back as

1680
07:21:51.840 --> 07:21:55.639
well as breast tissue stretches and moves into your back.

1681
07:22:00.560 --> 07:22:19.520
To just being aware of your chest, being with whatever

1682
07:22:19.759 --> 07:22:40.119
feeling there is in your chest. When I noticed I

1683
07:22:40.319 --> 07:22:48.240
focus on my chest, I feel it in my back

1684
07:22:48.439 --> 07:22:51.720
and my up the back. I mean, I guess the

1685
07:22:51.840 --> 07:22:54.799
obvious reason would be because you know, I grieve in

1686
07:23:02.720 --> 07:23:05.880
and it stretches my chest and my back at the

1687
07:23:05.919 --> 07:23:26.639
same time. It feels it feels okay, it doesn't feel

1688
07:23:29.639 --> 07:23:35.919
a little bit of pain in my right chest A

1689
07:23:35.959 --> 07:23:42.080
little bit not pain, but a little discomfort, maybe stiffness possibly,

1690
07:23:42.599 --> 07:23:51.759
I don't know. I notice my shoulders also wanting to

1691
07:23:54.080 --> 07:23:58.759
flex for some reason. I think that's probably part of

1692
07:23:58.959 --> 07:24:07.919
my upper back, that connection between my shoulders marper back.

1693
07:24:09.759 --> 07:24:13.759
Because I can move my shoulders and stretch the muscles

1694
07:24:14.520 --> 07:24:22.759
in my back, moving the shoulders backwards or up, which

1695
07:24:22.840 --> 07:24:28.880
then moves I think it's the scapulous in your back.

1696
07:24:38.959 --> 07:24:46.599
It feels quite nice. Actually, a good thing about this

1697
07:24:46.919 --> 07:24:51.680
is you can, if you want to, you can just

1698
07:24:55.240 --> 07:25:06.919
flex or stimulate the various muscles in your body gently

1699
07:25:08.400 --> 07:25:11.840
in order to get more of a sense of how

1700
07:25:11.919 --> 07:25:26.840
they feel. And when you're relaxing, When you do tense

1701
07:25:26.919 --> 07:25:30.840
and muscle and you let it go and you let

1702
07:25:30.880 --> 07:25:39.919
it relax, it relaxes way more than it would normally.

1703
07:25:44.840 --> 07:25:49.880
Then you have to feel that you're able to do

1704
07:25:50.040 --> 07:25:55.040
that there's no point in doing it if there's an

1705
07:25:55.119 --> 07:26:02.759
issue with the per part of your body. You need

1706
07:26:02.880 --> 07:26:13.400
to be gentle with yourself at all times when relaxing deeply,

1707
07:26:16.400 --> 07:26:31.639
It's important to be kind to yourself as you notice

1708
07:26:31.840 --> 07:26:42.919
your mind. How much has your mind slowed down since

1709
07:26:43.000 --> 07:27:09.400
we started this recording? How came and peaceful is your

1710
07:27:09.520 --> 07:27:22.000
mind right now with nothing to think about and just

1711
07:27:22.240 --> 07:27:30.119
my voice to listen to, Because you know, the intention

1712
07:27:31.840 --> 07:27:41.880
behind this recording is relaxation. At the very least, for

1713
07:27:42.000 --> 07:27:46.479
you to feel more relaxed at the end of the

1714
07:27:46.599 --> 07:27:55.400
recording than you did at the beginning, at the very least,

1715
07:28:00.119 --> 07:28:11.400
mind to slow down because your body continues to relax,

1716
07:28:16.840 --> 07:28:18.159
because that's.

1717
07:28:18.240 --> 07:28:18.799
What you.

1718
07:28:20.400 --> 07:28:41.400
Want to happen. That's what you expect to happen, relaxation

1719
07:28:44.720 --> 07:29:00.200
to fill your body, maybe calm in your mind to

1720
07:29:00.360 --> 07:29:19.720
the point of boredom when you start maybe to drift away.

1721
07:29:34.040 --> 07:29:56.080
Drifting it's almost as if you're moving further away from

1722
07:29:57.840 --> 07:30:11.639
a body in your mind, just leaving that there, kind

1723
07:30:11.680 --> 07:30:16.159
of liking it an escape pod and the spaceship a

1724
07:30:16.360 --> 07:30:19.759
movie and a space movie. You know, when against that

1725
07:30:19.880 --> 07:30:26.599
little pard in it, since the man far away from

1726
07:30:26.680 --> 07:31:15.599
the spaceship, save to dream and continue to relax terrafting

1727
07:31:34.319 --> 07:32:43.680
so slow and be so and peaceful and focusing on the.

1728
07:32:45.880 --> 07:32:46.319
Feeling.

1729
07:32:51.799 --> 07:33:04.479
Are those individual parts of your body that's relaxing One

1730
07:33:04.560 --> 07:33:21.279
by one, You may find that every now and then

1731
07:33:24.200 --> 07:33:35.400
you realize that you aren't listening to my voice because

1732
07:33:35.439 --> 07:33:46.919
your mind started to imagine something different, maybe started to

1733
07:33:49.200 --> 07:34:00.360
almost move into something kind of a dreamy state. And

1734
07:34:00.439 --> 07:34:07.000
then you become aware of my voice again. And even

1735
07:34:07.119 --> 07:34:13.880
though you may want to focus on my voice, you

1736
07:34:14.040 --> 07:34:21.959
may also wish to allow your mind to just drift

1737
07:34:25.159 --> 07:34:41.599
naturally into that space of comfort and safety. As you

1738
07:34:42.479 --> 07:34:59.439
feel more comfort spreading through your body like a war

1739
07:34:59.639 --> 07:35:13.599
blame get covering you gently, keeping your body at just

1740
07:35:16.319 --> 07:35:33.799
the perfect temperature, and even if you can hear background sounds,

1741
07:35:39.400 --> 07:35:51.880
they just don't seem to matter anymore. There's that sensor

1742
07:35:54.599 --> 07:36:11.439
peace spreads through your mind like a gentle breeze, yet

1743
07:36:11.599 --> 07:36:23.840
strong enough to blow away all negativity, strong.

1744
07:36:23.639 --> 07:36:24.119
Enough to.

1745
07:36:27.520 --> 07:36:37.639
Remove from your mind any anxiety or stress that was

1746
07:36:37.840 --> 07:36:52.880
there before, and blow away any other thoughts or feelings

1747
07:36:53.319 --> 07:37:18.720
that just don't fit with the sense relaxation that is

1748
07:37:19.040 --> 07:37:44.360
feeling your body and your mind. Unless you focus on

1749
07:37:44.520 --> 07:37:50.959
your mind and count down from ten down to one,

1750
07:37:52.319 --> 07:38:02.680
and with each number you hear, your mind will become

1751
07:38:08.759 --> 07:38:29.080
slightly more relaxed, just just slightly, from ten down to nine,

1752
07:38:29.880 --> 07:38:36.840
just a slight movement. From nine down to eight, just

1753
07:38:36.919 --> 07:38:54.040
another small change in how you feel. Eight down to seven.

1754
07:38:56.799 --> 07:39:02.200
That feeling is a gap, almost like a gap that

1755
07:39:02.560 --> 07:39:10.520
starts to get the wider, the gap between those feelings

1756
07:39:12.200 --> 07:39:19.119
that you used to have in your mind compared to

1757
07:39:19.319 --> 07:39:26.680
the feelings you have, the growing now feelings of comfort

1758
07:39:27.000 --> 07:39:38.599
and security and confidence, and the gap becomes wider. Eight

1759
07:39:38.759 --> 07:39:45.919
down to seven, seven down to six. When you get

1760
07:39:45.959 --> 07:39:53.000
to five, the mind will start to have a certain

1761
07:39:54.439 --> 07:40:06.000
physical sensation, most like there's a magnet outside of your

1762
07:40:06.119 --> 07:40:12.919
head sucking the tension and the stress and any remaining

1763
07:40:14.040 --> 07:40:20.400
feelings that you don't want, sucking them out through your skull.

1764
07:40:26.159 --> 07:40:31.279
And in down to four you can start to really

1765
07:40:31.880 --> 07:40:44.919
experience that sense of not just emptiness, but space, a

1766
07:40:45.080 --> 07:40:53.799
place full of fresh air, place where you can stretch.

1767
07:40:57.319 --> 07:40:59.919
It's almost as if as you go down to four

1768
07:41:00.759 --> 07:41:09.599
and three, your mind is expanding with this sense of

1769
07:41:10.279 --> 07:41:22.560
peace and tranquility growing it moves down to when you

1770
07:41:22.639 --> 07:41:32.080
get to one, your mind just feels exactly how you

1771
07:41:32.439 --> 07:41:52.520
want to feel, almost perfect feeling, maybe the sensation that.

1772
07:41:54.119 --> 07:41:55.560
You'd like to keep.

1773
07:41:58.560 --> 07:42:09.360
A place that's where nothing can affect you at all,

1774
07:42:21.080 --> 07:42:25.840
and you can stay in that that space of comfort

1775
07:42:25.880 --> 07:42:35.599
and confidence, confident in your own ability to create this

1776
07:42:36.560 --> 07:42:42.520
space and this feeling of comfort within your own mind

1777
07:42:44.080 --> 07:42:54.040
just by counting ten down to one. And this is

1778
07:42:54.159 --> 07:42:58.840
something that you can do yourself when you're on your own,

1779
07:43:03.720 --> 07:43:07.639
the time when you can maybe sit down, maybe just

1780
07:43:07.720 --> 07:43:18.759
for a few minutes, close your eyes. It just counts

1781
07:43:19.279 --> 07:43:32.840
slowly from ten down to one and re experience these

1782
07:43:33.040 --> 07:43:43.400
feelings in your mind. And when you feel that way

1783
07:43:43.520 --> 07:43:58.520
in your mind, your body copies your mind, and that

1784
07:43:58.840 --> 07:44:05.319
feeling is read through your spine and your nervous system

1785
07:44:06.000 --> 07:44:13.360
into every part of your body, travels through your bloodstream,

1786
07:44:18.919 --> 07:44:39.400
heathing and relaxing every particle of your existence. And we

1787
07:44:39.520 --> 07:44:48.319
can we can practice this a few times before the

1788
07:44:48.520 --> 07:44:53.000
end of the recording, and then you can practice on

1789
07:44:53.159 --> 07:45:00.200
your own and each time you count for ten out

1790
07:45:00.240 --> 07:45:14.799
to one, the feelings of comfort, calmness, deep deep relaxation

1791
07:45:16.080 --> 07:45:32.639
becomes stronger, deeper feeling your mind and your brain. With

1792
07:45:32.919 --> 07:45:42.400
these positive chemicals, the spread throughout your body, relaxing you

1793
07:45:44.360 --> 07:45:53.880
so quickly, relaxing your whole body and mind so very

1794
07:45:55.560 --> 07:46:06.840
very easily, just by counting ten down to one.

1795
07:46:11.959 --> 07:46:13.240
So we're gonna do it now.

1796
07:46:14.080 --> 07:46:18.279
I'm gonna count from ten down to one. I'd like

1797
07:46:18.400 --> 07:46:22.639
you to repeat the number after me. So when I

1798
07:46:22.759 --> 07:46:37.639
say ten, you can just repeat to yourself ten. Just notice,

1799
07:46:38.279 --> 07:46:47.599
be aware how you feel in your mind and your body.

1800
07:46:52.040 --> 07:46:58.439
Then when I say nine, you can repeat to yourself

1801
07:47:01.400 --> 07:47:16.159
nine a game, noticing the increase in comfort and calmness

1802
07:47:16.560 --> 07:47:26.880
in your mind and in your body, the same. Want

1803
07:47:26.880 --> 07:47:38.119
to say eight, when I say seven, six, when I

1804
07:47:38.240 --> 07:47:57.200
say five, four, when I say three, two, and honestly,

1805
07:47:57.360 --> 07:48:02.759
when I say one, beat that number.

1806
07:48:10.240 --> 07:48:10.360
Now.

1807
07:48:10.520 --> 07:48:16.080
Of course, when you do this on your own without

1808
07:48:16.159 --> 07:48:21.159
listening to me, you can say the numbers or whatever

1809
07:48:22.799 --> 07:48:31.240
speed that you feel is necessary for you, so you

1810
07:48:31.400 --> 07:48:37.159
can adapt. So if you feel you want to say

1811
07:48:37.279 --> 07:48:43.159
the numbers ten down to one faster than I do,

1812
07:48:44.919 --> 07:48:47.439
then you go ahead and do that. Or if you

1813
07:48:47.680 --> 07:48:51.880
feel when you do it yourself, you'd like to have

1814
07:48:52.520 --> 07:49:00.520
more more space between the numbers, maybe take a lot

1815
07:49:00.720 --> 07:49:08.279
longer to get from ten all the way down to one,

1816
07:49:12.520 --> 07:49:25.520
that's your choice also to do. So I'm gonna count

1817
07:49:25.639 --> 07:49:26.919
from ten down.

1818
07:49:26.799 --> 07:49:34.240
To one, and when I get to one.

1819
07:49:35.360 --> 07:49:41.279
That will be the end of this recording, unless, of course,

1820
07:49:41.360 --> 07:49:53.439
you're listening with music, and the music will continue. Ten

1821
07:50:05.840 --> 07:51:00.479
nine eight, yeah.

1822
07:52:00.360 --> 07:53:37.439
Yet us.

1823
07:53:44.720 --> 07:55:10.919
Us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven,

1824
07:55:15.840 --> 07:56:02.639
ten nine eight, seven, six, five, four, three two one.

1825
07:56:11.040 --> 07:56:21.400
Now open your eyes, noticing how you physically feel having

1826
07:56:21.520 --> 07:56:29.119
counted down from twenty to one, allowing stress and tension

1827
07:56:29.599 --> 07:56:34.240
to leave through your fingertips and your toes. And as

1828
07:56:34.279 --> 07:56:39.000
you focus on your fingertips, maybe they feel a little

1829
07:56:39.040 --> 07:56:46.119
bit tingling, which is I suppose quite an understanding considering

1830
07:56:46.240 --> 07:56:57.200
attention has been exiting your body through your fingertips. So

1831
07:56:57.360 --> 07:56:59.759
now I'm going to count from twenty down to one again.

1832
07:57:00.279 --> 07:57:08.759
This time you got to feel relief of tension and

1833
07:57:08.880 --> 07:57:11.840
stress and the anxiety that.

1834
07:57:11.919 --> 07:57:12.360
You may have.

1835
07:57:17.040 --> 07:57:25.400
Leaving through your stomach. Just leaving through your stomach, almost

1836
07:57:25.439 --> 07:57:31.240
as if it's just releasing the whole of your stomach

1837
07:57:32.360 --> 07:57:36.880
enable to just above your chest or below your chest,

1838
07:57:37.040 --> 07:57:41.599
rather so surrounding your beny button area, the whole area

1839
07:57:43.680 --> 07:57:48.279
you can feel the tension of your body, whatever's left

1840
07:57:48.560 --> 07:57:53.880
just releasing from the area, and you may notice that

1841
07:57:54.000 --> 07:58:00.240
your stomach will become very relaxed as I countdown from

1842
07:58:00.360 --> 07:58:57.959
twenty down to one now twenty nineteen eighteen mhm, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,

1843
07:59:02.360 --> 07:59:29.040
nine eight seven six lie oh three.

1844
07:59:33.319 --> 07:59:45.439
Two what And you can open your eyes again if

1845
07:59:45.439 --> 07:59:47.639
you choose, but you can just keep them.

1846
07:59:47.560 --> 07:59:54.479
Closed because the girl's relaxing. Just notice saying your stomach. Girls,

1847
07:59:56.040 --> 08:00:00.400
notice as your focus, just do a little scan body.

1848
08:00:02.479 --> 08:00:10.040
Just notice how your body fels, focusing on the upper body,

1849
08:00:10.200 --> 08:00:20.000
in your back, chest, stomach, legs, arms, hands, feet, just noticing,

1850
08:00:24.240 --> 08:00:28.880
and you know, you may start to feel more of

1851
08:00:28.919 --> 08:00:34.000
a sense of tiredness, which may be the reason listening

1852
08:00:34.080 --> 08:00:37.119
to this recording, because you.

1853
08:00:38.599 --> 08:00:38.959
Like to.

1854
08:00:40.599 --> 08:00:52.479
Let go completely of everything and dread into a nice, natural, calm,

1855
08:00:52.880 --> 08:01:08.040
relaxing sleep. So now we're going to focus on your forehead,

1856
08:01:12.000 --> 08:01:14.720
and if you choose, you can incorporate your eyes in

1857
08:01:14.880 --> 08:01:21.799
this focus as well. Your forehead and your eyes, it's

1858
08:01:21.840 --> 08:01:26.360
that whole area basically almost as if you were wearing

1859
08:01:26.400 --> 08:01:30.080
a mask, you know, like a I don't know, a

1860
08:01:30.319 --> 08:01:37.240
batman mask or something or I'm trying to zorro or something.

1861
08:01:37.319 --> 08:01:39.400
You know, the kind of mask that covers your eyes

1862
08:01:39.959 --> 08:01:45.840
but also covers quite a lot of the forehead. We're

1863
08:01:45.919 --> 08:01:48.959
focusing on that area because that's the area that we're

1864
08:01:49.000 --> 08:01:53.319
now going to release tension and stress from your mind

1865
08:01:55.279 --> 08:01:59.119
and your brain, from your mind, and any tension that

1866
08:01:59.240 --> 08:02:03.599
you may have remaining your face, in your neck and

1867
08:02:03.680 --> 08:02:11.560
your jawl, your eyes, your forehead, or your scalp. So basically,

1868
08:02:11.759 --> 08:02:17.560
any tension within your head area, including your mind and

1869
08:02:17.759 --> 08:02:26.000
your brain, that's going to be released through your forehead

1870
08:02:26.040 --> 08:02:33.400
and your eyes. As I count down again from twenty

1871
08:02:33.799 --> 08:03:53.119
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1872
08:03:57.279 --> 08:04:07.840
five or three.

1873
08:04:13.279 --> 08:04:17.400
Yeah, what.

1874
08:04:25.919 --> 08:04:35.360
Noticing as you scan your face mature your eyes, the

1875
08:04:35.639 --> 08:04:42.639
cheap bones, your ears, your forehead, your scalp.

1876
08:04:43.840 --> 08:04:47.520
Your neck, the back of your neck, in the front

1877
08:04:47.599 --> 08:04:51.400
of your neck, the side of your neck, and the throat.

1878
08:04:52.919 --> 08:04:54.560
H m hmmm.

1879
08:04:57.720 --> 08:05:08.799
Noticing being with the comfort increased, be in the rennaxation

1880
08:05:10.919 --> 08:05:15.799
not just in your head and neck and mind, also

1881
08:05:16.319 --> 08:05:25.799
the rest of your body. Just notice how loose and

1882
08:05:26.080 --> 08:05:29.759
calm you feel, and how easily.

1883
08:05:31.479 --> 08:05:33.040
It is to just let go.

1884
08:05:35.840 --> 08:06:02.159
Completely, let go completely, how easily so to vows, I

1885
08:06:02.200 --> 08:06:09.880
want to focus on the top of your head, and

1886
08:06:09.919 --> 08:06:18.279
am I gonna allow every last piece of tension or

1887
08:06:18.479 --> 08:06:23.680
stress of mind be lingering or hiding in your body

1888
08:06:24.919 --> 08:06:25.759
or mind.

1889
08:06:26.080 --> 08:06:26.880
You head.

1890
08:06:28.200 --> 08:06:28.599
To just.

1891
08:06:30.360 --> 08:06:33.840
Be sucked out the top of your head.

1892
08:06:36.240 --> 08:06:42.840
At least, And yeah, I wants.

1893
08:06:42.680 --> 08:06:48.720
Sucked out into the clouds. Imagine to be cloud of

1894
08:06:48.799 --> 08:06:54.200
God your head. It's like a whirlpool and this is

1895
08:06:54.360 --> 08:06:56.599
gonna suck that at tension.

1896
08:06:57.799 --> 08:06:59.400
Out at the top of your head.

1897
08:07:01.560 --> 08:07:02.759
And just take it away.

1898
08:07:04.880 --> 08:07:12.080
Good to focus. Imagine an opening on top of your

1899
08:07:12.159 --> 08:07:18.720
head with a tension and stress and any remaining issues

1900
08:07:18.919 --> 08:07:22.680
maybe worries of concerns that have no use to you.

1901
08:07:22.840 --> 08:07:26.639
Now you can all be sucked down at the top

1902
08:07:26.680 --> 08:07:33.560
of your head taken away. As I count down again

1903
08:07:34.200 --> 08:09:13.680
from twenty down to one now twenty nineteen, eighteen, seventeen, sixty, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,

1904
08:09:18.000 --> 08:10:03.040
four three one. Bree, I'm noticing how you feel, how

1905
08:10:03.200 --> 08:10:10.360
relaxed and calm you physically and mentally feel.

1906
08:10:10.959 --> 08:10:19.040
Right now, how peace or.

1907
08:10:21.240 --> 08:10:28.000
Your mind feels it feels so nice to just let go,

1908
08:10:30.240 --> 08:10:39.520
to give yourself some space to breathe easily, to think calmly,

1909
08:10:44.639 --> 08:10:49.759
just to take a break from all that pointless worry

1910
08:10:50.040 --> 08:10:53.240
and concerns about things.

1911
08:10:53.119 --> 08:10:55.919
That you don't need to think about.

1912
08:10:58.799 --> 08:11:06.159
Right now, because this is your time to let go.

1913
08:11:07.520 --> 08:11:17.279
This is your space to enjoy feeling deeply relaxed, peaceful

1914
08:11:17.439 --> 08:11:24.680
in your mind, relaxed in your body. I can feel

1915
08:11:25.240 --> 08:11:29.959
so good, so nice.

1916
08:11:30.000 --> 08:11:30.520
To just.

1917
08:11:32.840 --> 08:11:39.919
Not have to do anything, to be able to really

1918
08:11:41.880 --> 08:11:51.639
enjoy that serenity that comes with letting go completely, that

1919
08:11:51.959 --> 08:12:10.520
peacefulness that comes with being in this peaceful space. And

1920
08:12:10.799 --> 08:12:15.479
you can keep this sense of calmness for as long

1921
08:12:15.639 --> 08:12:30.400
as you choose. You choose to drift off into a deep, healing,

1922
08:12:30.799 --> 08:12:32.200
natural sleep.

1923
08:12:33.119 --> 08:12:33.919
Then you can do that.

1924
08:12:37.639 --> 08:12:45.880
It's completely up to you, and you can keep this

1925
08:12:46.200 --> 08:12:52.080
feeling of calmness physically, mean in your mind, as long

1926
08:12:52.520 --> 08:13:09.479
as you choose to feel completely relaxed, completely relax And

1927
08:13:09.560 --> 08:13:15.319
I'd like you to make up your mind that you're

1928
08:13:15.360 --> 08:13:26.560
going to relax, and I want to explore that with you.

1929
08:13:27.279 --> 08:13:34.200
What it feels like when you actually decide that you're

1930
08:13:34.240 --> 08:13:42.959
going to relax, not forcing yourself, but giving yourself that yes,

1931
08:13:43.080 --> 08:13:45.360
it is a command, really, isn't it When you're telling

1932
08:13:45.439 --> 08:13:54.919
yourself relax in a gentle but firm way, that only

1933
08:13:55.279 --> 08:14:00.560
you can really tell yourself in that way. You can't

1934
08:14:00.560 --> 08:14:04.759
really have someone else saying to you, now it relax, relax,

1935
08:14:05.400 --> 08:14:09.119
you know, and it needs to be gentle, But you

1936
08:14:09.200 --> 08:14:16.279
can't someone else can't really have the same the same

1937
08:14:16.479 --> 08:14:23.959
kind of influence or power that you have over your

1938
08:14:24.119 --> 08:14:35.720
own physicality, over how you feel, because when you say

1939
08:14:35.759 --> 08:14:44.000
it to yourself, it means more. It's personal, and your

1940
08:14:44.119 --> 08:14:49.360
brain and your unconscious mind and your body listens to

1941
08:14:49.479 --> 08:14:55.159
what you say. So, for example, we'll test it out

1942
08:14:55.759 --> 08:14:58.279
and do a little test, a few little tests along

1943
08:14:58.319 --> 08:15:02.040
the way, and you can get more of an idea

1944
08:15:02.240 --> 08:15:08.360
of the force, the positive force that you can have

1945
08:15:09.720 --> 08:15:16.080
in creating a sense of comfort and relaxation in your

1946
08:15:16.119 --> 08:15:23.360
body and your mind quite quickly just by you telling

1947
08:15:23.439 --> 08:15:33.439
yourself to relax. So I'm going to start by it's

1948
08:15:33.479 --> 08:15:39.439
focus on your hands. To focus on your hands, and

1949
08:15:39.599 --> 08:15:44.279
just tell your hands to relax, and just say relax.

1950
08:15:45.959 --> 08:15:51.319
As you focus on your hands, you could say my

1951
08:15:51.639 --> 08:15:55.439
hands are relaxed, or I want my hands to relax.

1952
08:15:57.520 --> 08:16:03.279
I think if you actually do it directly by focusing

1953
08:16:03.959 --> 08:16:08.159
and imagining that your hands can hear what you're saying,

1954
08:16:08.319 --> 08:16:08.680
you know, like.

1955
08:16:08.680 --> 08:16:11.279
They've got little ears, it's a little weird.

1956
08:16:13.880 --> 08:16:24.759
So talking to your hands and just say relax. Noticing

1957
08:16:30.880 --> 08:16:46.000
now your hands start to relax. Now, focus on your

1958
08:16:46.080 --> 08:16:48.479
eyes and tell your eyes to relax.

1959
08:16:49.599 --> 08:16:54.439
You're just saying the same word relax. And find the

1960
08:16:54.639 --> 08:17:01.200
right tone for you know, I might say.

1961
08:17:01.599 --> 08:17:10.840
Relax, but you you might say relax or relax. You know,

1962
08:17:11.159 --> 08:17:16.799
you might say it differently to yourself, and that's important

1963
08:17:17.680 --> 08:17:24.040
for you to gauge what feels right for you. Just

1964
08:17:24.200 --> 08:17:29.159
tell your eyes to relax, whilst focusing on your eyes,

1965
08:17:29.680 --> 08:17:34.360
your eyelids, the muscles around your eyes, your eyebrows, and

1966
08:17:34.599 --> 08:18:10.080
just tell your eyes directly relax now. Now, I just

1967
08:18:10.240 --> 08:18:20.520
did that myself, And sometimes you may feel that you

1968
08:18:20.720 --> 08:18:26.119
need a bit more time or the different parts to relax,

1969
08:18:26.959 --> 08:18:30.840
you know, because I start talking again and maybe that

1970
08:18:31.080 --> 08:18:34.680
part hasn't relaxed fully. But what will happen is that

1971
08:18:34.680 --> 08:18:37.319
it will just continue to relax even though I'm talking,

1972
08:18:38.959 --> 08:18:44.720
and that's happening with my eyes. Something else I noticed

1973
08:18:44.840 --> 08:18:49.520
is when I started focusing on my eyes. That actually

1974
08:18:50.279 --> 08:18:53.080
almost became they got worse before they got better in

1975
08:18:53.200 --> 08:18:57.000
a way. So I felt a degree of tension growing

1976
08:18:57.080 --> 08:19:02.639
in my eyes and then just pearing. So I think

1977
08:19:02.720 --> 08:19:05.880
what that was really was just me becoming more aware

1978
08:19:07.439 --> 08:19:12.040
of the tension that was already there that I wasn't.

1979
08:19:13.040 --> 08:19:16.959
I wasn't focused on it before, so I wasn't really

1980
08:19:17.720 --> 08:19:35.080
acknowledging it or really conscious to those feelings. Yeah, my

1981
08:19:35.240 --> 08:19:39.400
eyes is still continuing to relax as well as my hands. Actually,

1982
08:19:42.880 --> 08:19:48.240
my hands have got a certain kind of energy, like

1983
08:19:48.520 --> 08:19:53.680
not buzzing that I can kind of feel a degree

1984
08:19:53.720 --> 08:19:59.759
of energy in my hands. Maybe that's where the tensions

1985
08:19:59.840 --> 08:20:11.759
been released. Yeah, that's supports and that the next part

1986
08:20:11.840 --> 08:20:13.319
I think you should focus.

1987
08:20:13.080 --> 08:20:14.000
On the back of the neck.

1988
08:20:14.720 --> 08:20:18.639
That's a part of which is quite often well for me,

1989
08:20:19.119 --> 08:20:22.319
holds tension. I don't know about it for yourself. I

1990
08:20:22.400 --> 08:20:29.159
think it's quite a standard place where tension is sometimes held. So,

1991
08:20:31.319 --> 08:20:34.240
and I'm doing it exactly what you're doing as you

1992
08:20:34.360 --> 08:20:37.840
do it as well, so I'm telling my body parts

1993
08:20:38.040 --> 08:20:39.080
to relax as well.

1994
08:20:39.880 --> 08:20:42.000
So if you tell your neck at the back of your.

1995
08:20:41.959 --> 08:20:44.560
Neck, focus on the back of your neck and just

1996
08:20:44.680 --> 08:20:51.880
say relax in your own words, in your own tone,

1997
08:20:52.240 --> 08:20:55.119
in your own voice. You can say out loud, or

1998
08:20:55.159 --> 08:20:59.520
you can just say it to yourself internally, but you're

1999
08:20:59.599 --> 08:21:03.680
focus saying it, and you're saying it literally to the

2000
08:21:03.759 --> 08:21:04.479
back of your nick.

2001
08:21:05.479 --> 08:21:07.799
Is if the vac and your neck an HD, yar

2002
08:21:08.680 --> 08:21:14.119
what you're saying. So to do that now, just say

2003
08:21:15.119 --> 08:21:18.880
lags the back of your nick and I'll do the same.

2004
08:21:57.680 --> 08:22:01.439
Now, what I noticed in you I had similar thing

2005
08:22:02.919 --> 08:22:05.880
is even though I was focusing on the back of

2006
08:22:05.959 --> 08:22:17.360
my neck, other parts started to I don't know, showed

2007
08:22:17.400 --> 08:22:20.560
themselves to me, or maybe because they want to be

2008
08:22:20.639 --> 08:22:24.479
relaxed as well. But I started noticing the feelings in

2009
08:22:24.599 --> 08:22:28.520
my shoulders, attension in my shoulders and in my upper back.

2010
08:22:31.599 --> 08:22:37.599
Whether that was because my back of my neck was saying, well,

2011
08:22:37.639 --> 08:22:38.639
I'm pretty much okay.

2012
08:22:40.279 --> 08:22:41.319
It's the other.

2013
08:22:41.279 --> 08:22:50.680
Parts that need attention, but my low back of my

2014
08:22:50.799 --> 08:22:54.880
neck is still relaxing. But I just became more aware

2015
08:22:54.959 --> 08:23:01.599
of other parts that needed attention. That this might happen,

2016
08:23:01.759 --> 08:23:06.639
and it's not. It doesn't mean that it's going wrong.

2017
08:23:06.759 --> 08:23:14.080
It just means you're being notified of more places that also.

2018
08:23:13.959 --> 08:23:15.119
Want to feel relaxed.

2019
08:23:18.400 --> 08:23:22.720
So I'm going to focus on my upper back, so

2020
08:23:22.959 --> 08:23:26.560
you can do the same, even if you don't have

2021
08:23:26.759 --> 08:23:32.080
any feelings of tension that obvious in your upper back.

2022
08:23:34.000 --> 08:23:38.880
You just focus on your back and the whole area

2023
08:23:39.080 --> 08:23:43.560
from the shoulder blades down to the middle of your

2024
08:23:43.599 --> 08:23:47.880
back and your spine. And with me, it's more the

2025
08:23:47.959 --> 08:23:58.279
shoulder blades than yeah, that's the parts that we sort

2026
08:23:58.319 --> 08:23:59.759
of giving me.

2027
08:24:01.479 --> 08:24:01.799
That not.

2028
08:24:03.720 --> 08:24:06.560
That it needs relaxing. The sounds to ask that part

2029
08:24:06.639 --> 08:24:09.400
to relax, and you can do the same.

2030
08:24:09.479 --> 08:24:36.799
Now relapsed up the back, something strange happened there, And

2031
08:24:36.959 --> 08:24:39.400
this often happens.

2032
08:24:39.479 --> 08:24:40.119
I've been doing this.

2033
08:24:40.240 --> 08:24:49.959
For sixteen years or something, and often one surprised that

2034
08:24:50.680 --> 08:24:57.119
amazed really that there can be a feeling. So when

2035
08:24:57.159 --> 08:25:00.400
I was focusing on the back of my neck, my

2036
08:25:00.560 --> 08:25:05.319
other back was starting to feel quite stressed and in

2037
08:25:05.560 --> 08:25:11.040
need of attention. As soon as I started talking to

2038
08:25:11.200 --> 08:25:15.880
you about my upper back and talking about, you know,

2039
08:25:16.400 --> 08:25:21.360
getting ready to ask the other back to relax, why

2040
08:25:21.479 --> 08:25:27.119
the back already started to relax. It's almost as if

2041
08:25:27.159 --> 08:25:32.759
it doesn't need to hear the words, just needs attention,

2042
08:25:37.560 --> 08:25:49.599
just needs to be noticed. That is something that often

2043
08:25:49.799 --> 08:25:56.799
happens in this type of situation is when you start

2044
08:25:57.840 --> 08:26:02.840
to relax a couple of parts of your body, as

2045
08:26:02.919 --> 08:26:08.040
we've done with our hands, the eyes and the eyelids.

2046
08:26:09.279 --> 08:26:16.240
And now back of the neck, top of the bank,

2047
08:26:18.200 --> 08:26:18.720
up the bank.

2048
08:26:20.040 --> 08:26:24.040
The rest of the body seems to just take notice

2049
08:26:26.759 --> 08:26:35.040
and decide in its own way to start relaxing. Other

2050
08:26:35.200 --> 08:26:45.040
parts of your body start to just become looser. I

2051
08:26:45.119 --> 08:26:47.799
suppose it's kind of like a bit of an avalanche,

2052
08:26:48.000 --> 08:26:52.720
you know, the little ball starts rolling, and before you

2053
08:26:52.840 --> 08:26:55.840
know it, the whole of your body is completely relaxed

2054
08:26:55.880 --> 08:27:12.599
and go. And if you focus on your face, you

2055
08:27:12.720 --> 08:27:20.279
focus on your eyes, the eyelids, your eyebrows, and the

2056
08:27:20.439 --> 08:27:28.799
muscles around your eyes, and then you start to notice

2057
08:27:28.959 --> 08:27:35.639
that your forehead is more relaxed than it was. Maybe

2058
08:27:35.720 --> 08:27:41.319
your face is more relaxed. I would say, my entire

2059
08:27:41.439 --> 08:27:56.240
face is a lot more relaxed than it was. So

2060
08:27:56.360 --> 08:28:02.279
you're going to focus now on your shoulders again, just

2061
08:28:02.479 --> 08:28:07.439
like before. Just tell your shoulders, and you can't do

2062
08:28:07.560 --> 08:28:10.639
them individually. You can do the right shoulder and your shoulder.

2063
08:28:12.200 --> 08:28:14.360
I just didn't do both at the same time.

2064
08:28:16.400 --> 08:28:19.639
Just tell your shoulders as you focus on them in

2065
08:28:19.720 --> 08:28:25.880
your mind. Focus on how you feel. Maybe you can

2066
08:28:26.200 --> 08:28:32.959
see them in your mind's eye. Just tell your shoulders

2067
08:28:36.720 --> 08:29:28.159
to relax as nice as they relax. But I didn't notice,

2068
08:29:30.840 --> 08:29:37.279
especially with my back, is the connection between the different

2069
08:29:37.400 --> 08:29:41.919
parts the back, the shoulders, the neck.

2070
08:29:47.240 --> 08:29:49.720
Being all connected and being.

2071
08:29:49.599 --> 08:29:56.119
Such a large part of your body, it's almost hard

2072
08:29:56.200 --> 08:29:57.360
to separate.

2073
08:29:56.959 --> 08:29:58.040
Them from each other.

2074
08:30:03.479 --> 08:30:06.560
And my lull back has starting to relax on the same.

2075
08:30:12.520 --> 08:30:13.439
Maybe I'm going.

2076
08:30:13.319 --> 08:30:19.360
Too slow, and that could be an issue because we

2077
08:30:19.520 --> 08:30:25.520
all go at different speeds. And the idea of the

2078
08:30:25.599 --> 08:30:28.439
beginning of this recording was for you to be able

2079
08:30:28.479 --> 08:30:44.279
to just say to yourself, relax without focusing on any

2080
08:30:44.520 --> 08:30:49.880
particular part of your body. Because when you know that

2081
08:30:50.840 --> 08:31:03.000
tenning your hands to relax, in your hands relax, I

2082
08:31:03.159 --> 08:31:09.919
tell your eyelids and your eyes and muscles around your

2083
08:31:10.119 --> 08:31:25.200
eyes and your eyebrows to relax, and they relax. Men

2084
08:31:25.240 --> 08:31:37.520
tell the back of your neck to relax, and it relaxes.

2085
08:31:45.479 --> 08:32:12.959
You tell your alphabat to relax, and did relaxes. The

2086
08:32:13.159 --> 08:32:52.439
TIA's shoulders to relax, and they relaxed. And you tell

2087
08:32:52.520 --> 08:32:56.000
your hands to relax, they relaxed.

2088
08:32:55.880 --> 08:32:57.720
And they continued.

2089
08:32:58.799 --> 08:33:10.279
To relax. When you told your eyelids, the muscles around

2090
08:33:10.360 --> 08:33:21.319
your eyes, your eyebrows to relax. They relaxed, they continue

2091
08:33:23.159 --> 08:33:23.720
to relax.

2092
08:33:30.159 --> 08:33:33.799
When you told at the back of your neck, on

2093
08:33:33.880 --> 08:33:34.319
the back.

2094
08:33:34.200 --> 08:33:34.880
Of your neck.

2095
08:33:38.400 --> 08:33:50.319
And told it to relax, they relaxed and continued to relax.

2096
08:33:58.520 --> 08:34:06.799
When you told your up the back to relax, it

2097
08:34:07.000 --> 08:34:24.200
relaxed and continued to relax. That's with your shoulders. You

2098
08:34:24.360 --> 08:34:31.279
told your shoulders to relax, in your shoulders relaxed and

2099
08:34:31.759 --> 08:34:38.759
continued to relax.

2100
08:34:44.400 --> 08:34:49.319
And it's not just that, It's.

2101
08:34:52.040 --> 08:34:56.439
That the rest of your body has also been listening.

2102
08:34:58.360 --> 08:35:05.520
The relaxation been spreading. So from your eyes, the relaxation

2103
08:35:05.880 --> 08:35:11.759
spread to your forehead, around your face.

2104
08:35:11.720 --> 08:35:24.799
Into your skin, into your jaw, into.

2105
08:35:24.639 --> 08:35:28.680
The front and side of your neck. I will way

2106
08:35:28.759 --> 08:35:42.119
down your chest and stomach relaxed hands and shoulders meets

2107
08:35:42.200 --> 08:35:52.479
up through your arms, relaxing the forearms, your upper arms, elbows,

2108
08:35:52.680 --> 08:35:57.560
your wrists, letting go.

2109
08:36:05.119 --> 08:36:06.200
In low bay.

2110
08:36:09.319 --> 08:36:09.959
The hits.

2111
08:36:10.599 --> 08:36:12.919
But explain.

2112
08:36:13.680 --> 08:36:22.799
And just start to relax with the tiny comfort spreading

2113
08:36:22.959 --> 08:36:31.759
through your legs all the way down to your ankles,

2114
08:36:37.000 --> 08:36:41.000
the tops of your feet, the side of your feet,

2115
08:36:42.840 --> 08:36:44.279
and the bottoms.

2116
08:36:43.840 --> 08:36:44.799
Of your feet.

2117
08:36:48.240 --> 08:36:54.119
Relaxing into your toes.

2118
08:36:57.520 --> 08:37:20.520
Each tone, relaxing became please, and if your.

2119
08:37:20.560 --> 08:37:45.400
Body relaxes warm, your mind becomes slow more peaceful, to

2120
08:37:45.520 --> 08:37:47.040
the point where.

2121
08:37:48.919 --> 08:38:00.520
If he choose to fall the same, he can easy

2122
08:38:01.159 --> 08:38:17.040
do that easy drive doing because there's nothing going on

2123
08:38:17.159 --> 08:38:17.759
in your mind.

2124
08:38:21.680 --> 08:38:24.119
Pray speaceful.

2125
08:38:31.720 --> 08:38:34.080
You what a tease.

2126
08:38:37.639 --> 08:38:38.279
Just writes.

2127
08:39:02.279 --> 08:39:05.759
With that connection between your.

2128
08:39:05.799 --> 08:39:21.119
Body relaxing, the word you say to yourself relates means

2129
08:39:21.319 --> 08:39:26.240
that you don't need to focus on just one part.

2130
08:39:28.040 --> 08:39:40.200
You can just focus on your entire body. Saying the

2131
08:39:40.360 --> 08:39:59.040
powerful word lights and there's a goose.

2132
08:40:00.840 --> 08:40:01.759
The media.

2133
08:40:03.080 --> 08:40:19.599
Sensations of comfort spreading throughout your body, loosening your calming.

2134
08:40:21.520 --> 08:40:22.880
And heaving.

2135
08:40:26.479 --> 08:40:53.279
Every palmer to your body, eating more relaxed, And all

2136
08:40:53.439 --> 08:40:58.400
you need to do from now on is just telling

2137
08:40:58.400 --> 08:41:57.080
yourself eighty eight starting now the number twenty nineteen eighteen.

2138
08:42:00.200 --> 08:42:22.119
S six.

2139
08:42:38.959 --> 08:44:08.200
Four, you will.

2140
08:45:00.279 --> 08:47:49.680
Attatatatatatatatatatatatatatatatatatatatatatatatattoo u.

2141
08:51:00.279 --> 08:52:38.360
Attatatatatatatatatatas wo.

2142
08:55:26.880 --> 08:55:58.560
One son captain down from ten to one, ten nine eight, seven, six, five.

2143
08:56:00.560 --> 08:56:04.240
Four three.

2144
08:56:06.880 --> 08:56:18.919
Two h And maybe that was a bit too quick

2145
08:56:19.520 --> 08:56:23.759
in order to relax. Maybe it's a too fast for

2146
08:56:23.880 --> 08:56:33.680
you to notice the calming of your body, maybe even

2147
08:56:33.919 --> 08:56:37.200
a little bit of pressure there. Like you'll count it

2148
08:56:37.319 --> 08:56:39.599
down from ten to one. What do you expect me

2149
08:56:39.759 --> 08:56:44.560
to do? Man, expect me to stick and flop just

2150
08:56:44.680 --> 08:56:54.080
because you're counting down. If you try it again, but

2151
08:56:54.200 --> 08:57:00.759
this time, I'll go this slower. This time, you focus

2152
08:57:01.119 --> 08:57:06.360
on thehold of your body before we focus on your legs.

2153
08:57:08.799 --> 08:57:19.080
Just notice how your body does start to feel more relaxed.

2154
08:57:25.159 --> 08:59:00.639
Every number that I count down ten, nine, eight, seven, six, five, four, three, one,

2155
08:59:12.040 --> 08:59:17.720
You just notice how how you feel generally, how your

2156
08:59:17.759 --> 08:59:32.119
body feels. It's not necessarily even about yeah, counting down

2157
08:59:32.439 --> 08:59:39.000
from ten to one. It's that space that you have,

2158
08:59:40.319 --> 08:59:57.439
that space between being active physically or mentally.

2159
08:59:58.279 --> 08:59:58.840
It's just.

2160
09:00:02.560 --> 09:00:07.279
You know, sitting or lying down, just being there, not

2161
09:00:07.840 --> 09:00:12.680
doing anything, not saying anything, not in deeding to think

2162
09:00:12.799 --> 09:00:18.680
about anything. So it opens up a space, you know,

2163
09:00:18.919 --> 09:00:28.240
a bit of a space, the gap. And the more

2164
09:00:29.520 --> 09:00:32.720
I came down for the tent to monk, the bigger

2165
09:00:32.799 --> 09:00:41.880
that gap becomes. So there's that gap of calmness, of

2166
09:00:42.080 --> 09:00:57.479
comfort and relaxation. It's a nice feeling and it moves

2167
09:00:59.040 --> 09:01:09.000
those stresses or discomforts physically or emotionally, moves them away.

2168
09:01:15.759 --> 09:01:16.720
Allows you.

2169
09:01:19.439 --> 09:01:19.959
To just.

2170
09:01:22.919 --> 09:01:29.639
Slow down. Someone to count again from ten down to one,

2171
09:01:30.080 --> 09:01:40.319
and notice that gap widening, the gap. And as it widens,

2172
09:01:40.360 --> 09:01:46.080
it's almost like the stress and attention falls.

2173
09:01:45.959 --> 09:01:46.720
Into the gap.

2174
09:02:00.240 --> 09:02:04.319
It gives you that distance, that space.

2175
09:02:06.720 --> 09:02:12.080
Now ten.

2176
09:02:16.560 --> 09:04:13.560
Nine, eight, seven, six, five, four three one. And how

2177
09:04:13.639 --> 09:04:17.439
did you How do you feel.

2178
09:04:19.360 --> 09:04:19.520
Now?

2179
09:04:32.279 --> 09:04:44.240
Can you notice do you feel in calmer? Do you

2180
09:04:44.479 --> 09:05:12.919
feeling more relaxed? As we now focus on your legs,

2181
09:05:14.599 --> 09:05:35.040
just your legs. You're just gonna start with focusing on

2182
09:05:35.520 --> 09:05:54.959
your thighs. Of course, it's not the most exciting.

2183
09:05:54.479 --> 09:05:56.919
Thing to be done, because.

2184
09:05:59.840 --> 09:06:02.799
I'm sure like most of your body is not not

2185
09:06:03.000 --> 09:06:15.319
going on right now. Just focusing on the whole of

2186
09:06:15.400 --> 09:06:21.839
your thighs, the tops of your thighs, the sides of

2187
09:06:21.919 --> 09:06:28.800
a fighs, the bottoms of your thighs, the outer thighs

2188
09:06:28.919 --> 09:06:34.040
and inner thighs. Basically the hole of your thigh.

2189
09:06:33.959 --> 09:06:42.680
That leads into your hip and then goes down to

2190
09:06:42.919 --> 09:06:45.879
your knee joints.

2191
09:06:51.000 --> 09:06:57.839
Now, this is a big area. It's a very heavy

2192
09:06:57.959 --> 09:07:05.519
area based probably the strongest muscles in your body or

2193
09:07:05.599 --> 09:07:06.319
in your thighs.

2194
09:07:16.599 --> 09:07:17.400
I don't think we.

2195
09:07:19.160 --> 09:07:32.120
Perhaps will give enough attention to advice. Perhaps we don't

2196
09:07:33.480 --> 09:07:42.480
they acknowledge how important our thighs are to our lives,

2197
09:07:54.000 --> 09:08:03.440
how much they actually do for us all through our lives.

2198
09:08:11.279 --> 09:08:16.480
It may seem to sound really weird, but I think

2199
09:08:16.559 --> 09:08:24.639
that all of our body parts, especially advice, needs some TLC.

2200
09:08:28.000 --> 09:08:49.040
I love, shame, acknowledgement, thank you, gratitude for what advice

2201
09:08:49.279 --> 09:08:59.279
do for us. And I know this may sound a strange,

2202
09:09:01.680 --> 09:09:04.599
and maybe you think, why am I surely how I.

2203
09:09:04.599 --> 09:09:09.720
Should be able in the garden hugging a tree or something. Oh,

2204
09:09:13.879 --> 09:09:16.160
it's hard to set a microphone up on a tree.

2205
09:09:17.239 --> 09:09:18.559
That's why I'm doing this indoors.

2206
09:09:18.599 --> 09:09:22.120
Otherwise I would be outside hugging a tree and I

2207
09:09:22.199 --> 09:09:23.720
can't see the television.

2208
09:09:23.279 --> 09:09:23.760
From the tree.

2209
09:09:30.599 --> 09:09:32.199
You move down to your knees.

2210
09:09:33.800 --> 09:09:41.720
Gain such an important part, and I think we don't

2211
09:09:41.800 --> 09:09:49.680
necessarily I'll speak for myself here, I don't necessarily appreciate

2212
09:09:51.440 --> 09:09:56.559
all that my needs do for me until I have

2213
09:09:56.639 --> 09:10:02.360
a problem with my knee. Occasionally I they canna bash

2214
09:10:02.440 --> 09:10:08.480
it or it's aching for some reason. It's then that

2215
09:10:08.599 --> 09:10:14.199
I realize how much it does. You know the benefit

2216
09:10:14.279 --> 09:10:21.800
of being able to use my legs without a kind

2217
09:10:21.839 --> 09:10:24.199
of physical discomfort.

2218
09:10:25.040 --> 09:10:26.919
Is a beautiful thing.

2219
09:10:28.319 --> 09:10:35.919
That's possibly not appreciated until it's temporarily removed. You know

2220
09:10:36.080 --> 09:10:45.599
that's comfort. But as you focus on your these regardless

2221
09:10:45.599 --> 09:10:51.160
of how your needs feel, you can have that sense

2222
09:10:51.239 --> 09:10:57.199
of gratitude and love to your needs for all that

2223
09:10:57.279 --> 09:11:10.120
they do here. And you can still have that attention

2224
09:11:10.720 --> 09:11:14.599
when your thighs. They can notice how your thighs feel.

2225
09:11:16.800 --> 09:11:19.319
Maybe you've notice that they.

2226
09:11:20.000 --> 09:11:37.800
Are relaxing more deeply as you focus now on the

2227
09:11:37.879 --> 09:11:42.680
bottoms of your legs machines, and your card bottles, and

2228
09:11:42.800 --> 09:11:50.480
the bones between your knees and your feet incorporate and

2229
09:11:50.720 --> 09:12:03.360
course your ankles so important can anyone's had even like

2230
09:12:03.519 --> 09:12:09.919
the slightest sprain of an ankle? Who knows how how

2231
09:12:10.199 --> 09:12:20.319
much we take our ankles are granted, And it's kind

2232
09:12:20.360 --> 09:12:25.839
of strange in a way when you think that. You know, logically,

2233
09:12:26.199 --> 09:12:27.239
our wrists.

2234
09:12:27.040 --> 09:12:29.839
Are a lot finner than the rest of their arms,

2235
09:12:31.000 --> 09:12:34.480
which is okay, it doesn't I can't see any problem

2236
09:12:34.519 --> 09:12:36.559
with that, you know, just.

2237
09:12:36.639 --> 09:12:44.400
Picking stuff up by ankles so much thinner than the

2238
09:12:44.440 --> 09:12:55.319
rest of our legs, and from a physits perspective, logical,

2239
09:12:55.480 --> 09:12:59.559
even it doesn't really make sense that all this weight

2240
09:13:01.239 --> 09:13:08.199
will ultimately be resting on your ankles then leading to

2241
09:13:08.279 --> 09:13:16.959
your feet in area in bone.

2242
09:13:20.800 --> 09:13:22.879
Yeah, it does so much great work.

2243
09:13:25.080 --> 09:13:27.559
Supports us, supports our body.

2244
09:13:28.480 --> 09:13:38.959
For a lifetime, helps us to balance, helps you to

2245
09:13:42.959 --> 09:13:51.239
get around and be mobiles.

2246
09:13:51.319 --> 09:13:59.199
It can musters. Of course, when I was younger, I

2247
09:13:59.239 --> 09:14:02.519
couldn't see the point in calf muscles didn't seem to

2248
09:14:02.639 --> 09:14:08.800
do anything. Okay, if I walked around my tiptoes, then my.

2249
09:14:08.919 --> 09:14:13.040
Calf muscles get some work. But of course that's not true.

2250
09:14:13.199 --> 09:14:17.480
The calf muscles are being used whenever we use our.

2251
09:14:17.440 --> 09:14:31.239
Legs and your shins there to protect your lower legs,

2252
09:14:35.559 --> 09:14:40.319
shaped in a way almost as a protector, with the

2253
09:14:40.360 --> 09:14:51.959
bone leading of course to your ankles.

2254
09:14:54.800 --> 09:14:55.480
In your feet.

2255
09:15:00.160 --> 09:15:01.879
But I'm not going to focus on your feet.

2256
09:15:01.959 --> 09:15:03.519
I'm just going to focus on the legs.

2257
09:15:05.639 --> 09:15:06.879
I realize.

2258
09:15:08.559 --> 09:15:10.839
Now that I've mentioned your feet, it could.

2259
09:15:10.639 --> 09:15:15.279
Be focus numb them anyway, So maybe I should focus

2260
09:15:15.400 --> 09:15:21.239
on your feet a little bit. You can have them

2261
09:15:21.279 --> 09:15:27.199
in your awareness the same as you have your thighs.

2262
09:15:27.120 --> 09:15:30.040
In your awareness, even though we haven't.

2263
09:15:29.800 --> 09:15:35.239
Been focusing on your thighs for a few minutes and

2264
09:15:35.440 --> 09:15:50.040
you're focusing on your angles. Still that sensation of comfort

2265
09:15:52.760 --> 09:15:53.959
in your thighs.

2266
09:15:58.519 --> 09:16:02.599
And its that movement of energy.

2267
09:16:04.400 --> 09:16:06.239
Because the dies hold.

2268
09:16:07.959 --> 09:16:09.559
Lots of different sensations.

2269
09:16:11.040 --> 09:16:15.879
Of course, there's the muscles, the big straw muscles that

2270
09:16:16.040 --> 09:16:28.839
we have in our eyes. But the skin on the

2271
09:16:29.000 --> 09:16:34.480
outside of the thighs, as in the outside of all

2272
09:16:34.559 --> 09:16:43.360
of our body, can be very sensitive, sensitive to the touch,

2273
09:16:46.199 --> 09:16:59.480
sensitive to temperature, and inside your eyes the bones, there's

2274
09:17:00.559 --> 09:17:01.599
the muscle.

2275
09:17:01.440 --> 09:17:05.839
There's the blood, vessels, the arch trees, all.

2276
09:17:05.879 --> 09:17:15.239
This stuff inside your thighs, and I guess sometimes it'd

2277
09:17:15.279 --> 09:17:19.400
be nice if you could actually put your fingers inside

2278
09:17:19.480 --> 09:17:21.559
your thighs and message.

2279
09:17:23.959 --> 09:17:24.440
So if you can.

2280
09:17:24.400 --> 09:17:27.000
Message on the outside, because.

2281
09:17:27.599 --> 09:17:30.800
To be able to get deep into the muscles, to

2282
09:17:30.839 --> 09:17:31.239
be able to.

2283
09:17:31.360 --> 09:17:37.639
Just message inside your thies, message in the bones of

2284
09:17:37.800 --> 09:17:41.559
your leg, massage.

2285
09:17:43.720 --> 09:17:46.239
All the veins and just gently.

2286
09:17:48.720 --> 09:17:50.599
Human of thighs.

2287
09:17:54.199 --> 09:17:55.839
And you can move it down.

2288
09:17:57.639 --> 09:18:02.080
Message and inside your knees. It's a message in those

2289
09:18:02.199 --> 09:18:10.519
bones with healing thingertips spreading their healing unity deep.

2290
09:18:10.400 --> 09:18:13.559
Into the choice the means.

2291
09:18:19.000 --> 09:18:22.720
Of course, there's the back of your you need and

2292
09:18:22.839 --> 09:18:28.800
the inside crease where you need is it's a really

2293
09:18:29.040 --> 09:18:30.000
sensitive area.

2294
09:18:31.959 --> 09:18:37.319
Really that's very nice and stroking. That might be because

2295
09:18:38.199 --> 09:18:43.160
it's an area that's not really touched very often. It's

2296
09:18:43.319 --> 09:18:49.800
almost like a hidden plant, a crease in your lakes.

2297
09:18:49.959 --> 09:18:50.919
It's almost.

2298
09:18:52.839 --> 09:18:53.599
Like a part that.

2299
09:18:55.400 --> 09:18:57.000
Has a sensitivity.

2300
09:18:57.120 --> 09:18:58.360
It's a little bit different.

2301
09:19:06.239 --> 09:19:18.199
Of course, it's protected by your legs. Imagine putting your

2302
09:19:18.319 --> 09:19:29.000
fingers into that crease on your legs, folding between your legs,

2303
09:19:29.760 --> 09:19:31.400
you can just message.

2304
09:19:30.919 --> 09:19:34.959
With your fingertips. Imagine your fingertips.

2305
09:19:34.440 --> 09:19:44.839
Going inside, message in the muscle or tissue. You can

2306
09:19:44.919 --> 09:19:48.080
of course the other the bones.

2307
09:19:48.040 --> 09:19:59.839
Of your knees, eating more with your fingertips, and then

2308
09:20:00.239 --> 09:20:06.000
go down to your car muscles. And that's the part

2309
09:20:06.080 --> 09:20:09.760
I'd like to be able to really put my finger

2310
09:20:09.839 --> 09:20:11.760
tips deep inside.

2311
09:20:11.959 --> 09:20:20.919
My car muscles, massage in every single tissue of that muscle,

2312
09:20:22.519 --> 09:20:31.720
healing every part, and then doing the same.

2313
09:20:31.599 --> 09:20:42.519
For machines, massage and gently stroking with bones, gently stroking them,

2314
09:20:43.440 --> 09:20:46.919
healing their loving way because.

2315
09:20:46.680 --> 09:20:53.080
It deserves to be treated. There's the precious bones.

2316
09:20:52.760 --> 09:20:53.239
That they are.

2317
09:20:54.800 --> 09:20:58.080
The letter is so precious as in all the other

2318
09:20:58.199 --> 09:21:01.919
parts of our body, and.

2319
09:21:02.000 --> 09:21:04.160
More precious of atual.

2320
09:21:06.279 --> 09:21:06.959
On the planet.

2321
09:21:15.400 --> 09:21:16.599
When you start to.

2322
09:21:18.080 --> 09:21:29.080
Think about the relax in this way, Can you change

2323
09:21:29.239 --> 09:21:30.919
your perspective?

2324
09:21:33.639 --> 09:21:34.760
It might sound.

2325
09:21:37.879 --> 09:21:43.279
It's silly to start with the idea of having love

2326
09:21:43.959 --> 09:21:47.959
you res shure, an appreciation.

2327
09:21:49.239 --> 09:21:53.400
Your eyes, wanting to be.

2328
09:21:53.400 --> 09:21:59.720
Able to your hands in your eyes a mess? Are

2329
09:22:00.720 --> 09:22:06.279
the muscles in the clos did you get your fingers

2330
09:22:06.599 --> 09:22:11.000
deep in their releasing all attention.

2331
09:22:13.599 --> 09:22:14.559
Just to show.

2332
09:22:16.199 --> 09:22:17.519
How much you care.

2333
09:22:20.559 --> 09:22:26.120
About your legs like you care for what your legs

2334
09:22:26.440 --> 09:22:27.080
do for you.

2335
09:22:28.680 --> 09:22:32.800
Regular your needs, your.

2336
09:22:32.839 --> 09:22:42.400
Cars, your ankles. The strength of your ankles.

2337
09:22:44.720 --> 09:22:49.400
Consideringly, how in they are compared to the rest of

2338
09:22:49.480 --> 09:22:51.400
your legs, especially your eyes.

2339
09:22:55.239 --> 09:22:55.879
Yeah, it's so.

2340
09:22:56.279 --> 09:23:13.480
Strong, so alexible, absolutely amazing things. The ankles are truly again.

2341
09:23:15.559 --> 09:23:24.639
Because of what they do for you, supporting all that weight.

2342
09:23:26.639 --> 09:23:30.839
You don't as sid now what weight you are, even

2343
09:23:30.839 --> 09:23:36.519
if you're only hate stones a lot of weight. These

2344
09:23:36.959 --> 09:23:43.040
little ankles. Now, I'm a lot heavy of the eight

2345
09:23:43.120 --> 09:23:54.199
stand double, yet my ankles support my body all the time.

2346
09:23:57.919 --> 09:24:00.720
What do they do give what I really do?

2347
09:24:00.839 --> 09:24:01.639
Want to sit down?

2348
09:24:03.959 --> 09:24:04.239
Listen?

2349
09:24:05.360 --> 09:24:14.800
Well, next thing, my deep people say the toast.

2350
09:24:16.360 --> 09:24:17.400
I'm so happy.

2351
09:24:36.959 --> 09:24:37.959
The legs.

2352
09:24:39.480 --> 09:24:48.480
Really are a reason and talk about your legs is

2353
09:24:48.599 --> 09:24:54.040
probably possibly it's one of the most teams, the most

2354
09:24:54.120 --> 09:24:58.639
boring things you've ever heard anyone say, possibly.

2355
09:25:01.120 --> 09:25:02.080
Concul or not.

2356
09:25:03.720 --> 09:25:05.160
Everything city is true.

2357
09:25:07.760 --> 09:25:28.480
Relas are amazing. Relis deserve not just respect, but they

2358
09:25:28.559 --> 09:25:40.239
deserve to relax deeply. They deserve to.

2359
09:25:40.360 --> 09:25:42.519
Take some time out of the day.

2360
09:25:44.720 --> 09:26:21.599
They just let go completely. Remakes really can relax because

2361
09:26:21.680 --> 09:26:25.239
the legs are s such a most.

2362
09:26:25.440 --> 09:26:30.160
Very important part your body, and.

2363
09:26:30.360 --> 09:26:33.720
Relaxtion makes the rest of your body awesome.

2364
09:26:34.959 --> 09:26:43.680
Naturally follows in that journey of comfort.

2365
09:26:51.839 --> 09:26:55.599
I can feel it in my hips, my hips filled

2366
09:26:56.360 --> 09:27:01.279
really loose, and also.

2367
09:27:01.080 --> 09:27:05.120
My lwer back as well, my lower back and.

2368
09:27:05.239 --> 09:27:10.760
Really feels it's been stretched, even though I'm just sitting

2369
09:27:10.839 --> 09:27:16.839
in a chair and there's a stretching as far as

2370
09:27:16.879 --> 09:27:19.919
I'm aware that I'm doing. It's almost as if the

2371
09:27:20.080 --> 09:27:24.000
muscles are just relaxed so much that there is a

2372
09:27:24.199 --> 09:27:32.400
natural stretch. This attention has been duced a lot.

2373
09:27:48.800 --> 09:27:51.879
And am now going to count down and ten out

2374
09:27:52.000 --> 09:27:56.720
of one, and.

2375
09:27:56.879 --> 09:28:02.760
You can continue to yah, wonder.

2376
09:28:07.040 --> 09:28:11.160
Damn night.

2377
09:28:18.319 --> 09:28:26.199
Ye six, five.

2378
09:28:30.639 --> 09:28:34.760
Four three.

2379
09:28:43.239 --> 09:28:59.919
One rights the countdown.

2380
09:29:00.919 --> 09:29:05.879
Five down to one, and there's a countdown. You just

2381
09:29:06.000 --> 09:29:10.599
focus on the numbers, just the numbers.

2382
09:29:11.879 --> 09:29:12.680
Counting down.

2383
09:29:13.800 --> 09:29:17.680
And notice how you feel.

2384
09:29:20.040 --> 09:29:24.639
In this fund as you hear the numbers counting.

2385
09:29:24.400 --> 09:29:34.839
Down, knowing that those numbers counting down represents h feeling

2386
09:29:37.800 --> 09:29:41.800
harma not just in the body bubbles.

2387
09:29:43.839 --> 09:29:44.919
In that sing mind.

2388
09:29:47.760 --> 09:29:52.000
I just notice how you feel. There's nothing to do,

2389
09:29:53.160 --> 09:30:00.599
it's nothing to say, there's nothing to think about. Starting

2390
09:30:01.360 --> 09:30:03.800
ye number five.

2391
09:30:12.279 --> 09:30:22.519
Four three.

2392
09:30:32.879 --> 09:30:39.239
Two one.

2393
09:30:48.879 --> 09:30:54.480
Did you notice? Correct?

2394
09:30:54.519 --> 09:30:58.000
You letting go.

2395
09:31:00.360 --> 09:31:07.279
With the tension and your body. It may also begin

2396
09:31:07.599 --> 09:31:15.239
to notice and be aware how your mind is starting

2397
09:31:15.680 --> 09:31:23.639
to slow down. This is just a natural thing that happens.

2398
09:31:26.279 --> 09:31:30.959
It's not really a special procedure. It's just natural.

2399
09:31:31.080 --> 09:31:36.800
Because it is your body relaxes, your mind also starts

2400
09:31:36.839 --> 09:31:37.400
to relax.

2401
09:31:39.040 --> 09:31:40.080
And the more the.

2402
09:31:40.160 --> 09:31:43.199
Mind relaxes, the more the body relaxes. It is just

2403
09:31:43.319 --> 09:31:45.000
a continuous.

2404
09:31:45.360 --> 09:31:56.480
Circle of relaxation. And is that harmless that comes from

2405
09:31:58.440 --> 09:32:06.120
relative quietness. Even even if this background sounds, even your

2406
09:32:06.319 --> 09:32:12.760
side on my it's still going to be quite gone.

2407
09:32:14.519 --> 09:32:17.120
You know, you haven't got the television on, there's no

2408
09:32:17.559 --> 09:32:21.080
music in the background of initial listening to.

2409
09:32:21.279 --> 09:32:22.879
Record them with music use.

2410
09:32:27.720 --> 09:32:29.839
You're very likely not going to be sitting in a

2411
09:32:29.959 --> 09:32:31.000
room with other people.

2412
09:32:31.959 --> 09:32:36.559
Of course, you might keep it generally its more idea.

2413
09:32:36.639 --> 09:32:41.639
If you can do this on your own, so no distractions,

2414
09:32:47.760 --> 09:33:00.760
and when you stop thinking about stuff, relaxation automatic rises.

2415
09:33:03.160 --> 09:33:04.839
The sense of confforts.

2416
09:33:05.959 --> 09:33:06.919
Starts to grow.

2417
09:33:11.199 --> 09:33:17.919
And without trying to build it up into something fantastical,

2418
09:33:21.760 --> 09:33:30.440
something magical, this is just a natural process, something that's

2419
09:33:31.680 --> 09:33:41.360
easy to accomplish. In fact, it's almost a sense of

2420
09:33:41.639 --> 09:33:48.879
relaxing compeletely happens really when you put no effort into it.

2421
09:33:49.919 --> 09:33:55.599
It's not something that you can really force. It's something

2422
09:33:55.760 --> 09:34:06.519
that happens naturally. And part of the process of this

2423
09:34:06.800 --> 09:34:12.319
recording and others is simply.

2424
09:34:13.639 --> 09:34:25.400
Two allow you to take advantage for this space, this to.

2425
09:34:29.160 --> 09:34:40.360
Just let go, to just be here, to be in

2426
09:34:40.639 --> 09:34:52.160
June with how you feel, yet.

2427
09:34:52.239 --> 09:34:59.239
With intention of wanting to relax people.

2428
09:35:03.839 --> 09:35:10.480
And maybe to fall asleep, depending on what it is

2429
09:35:10.680 --> 09:35:14.239
that you wish yourself.

2430
09:35:15.480 --> 09:35:16.319
In this moment.

2431
09:35:23.319 --> 09:35:32.639
As we know, relaxing is the majority of the process

2432
09:35:32.800 --> 09:35:37.959
of fallen sleep. The actually fallen sleep part is the

2433
09:35:38.120 --> 09:35:46.000
tiny bit of the deeper the lapse to be cold,

2434
09:35:49.879 --> 09:35:51.279
it easier.

2435
09:35:53.800 --> 09:35:54.639
You find.

2436
09:35:55.959 --> 09:36:13.440
Yourself drifting. Also, if you choose stay focused on my

2437
09:36:13.639 --> 09:36:37.360
voice and me enjoy the process correctually, lack sim.

2438
09:36:41.519 --> 09:36:42.760
It's also.

2439
09:36:47.160 --> 09:36:48.279
In your body.

2440
09:36:52.959 --> 09:37:08.680
Effortlessly and just absurd sensation.

2441
09:37:13.919 --> 09:37:14.959
What a lie that.

2442
09:37:21.360 --> 09:37:40.599
Completely this time, Don was six down to one elite mind.

2443
09:37:43.839 --> 09:37:48.000
Down each snow.

2444
09:37:50.160 --> 09:37:57.800
Insane naturally in the.

2445
09:38:01.120 --> 09:41:06.639
Story six assassa, I don't know why it stood.

2446
09:41:08.919 --> 09:41:36.919
Why is it that stupid boy did.

2447
09:41:40.919 --> 09:41:41.559
This stuff?

2448
09:41:43.480 --> 09:42:34.000
That's so do I need so stupid, that's so book.

2449
09:43:00.639 --> 09:43:13.800
Ye h

2450
09:43:32.199 --> 09:43:43.120
M m