June 10, 2025

(no music) (10 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)

(no music) (10 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)
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Hello, and welcome to Jasonnewland dot com. My name's Jason

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

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

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

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

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close your eyes. This is going to be a stress

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

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and pain relief. That's it. So it's one of those

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

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

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your chronic pain. So you must know cause of the

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

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

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to ask you to do much. I'm just gonna waffle on.

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Then he's going to fidget a little bit until he

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gets comfortable and then hopefully he will settle down. He's

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a little bit thrown off because I haven't got my

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chair in recline position, so my feet are on the ground.

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Because when I've got in a reclined position, my neck

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goes back and it's a little bit uncomfortable sometimes to

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talk like that because it's yeah, it's almost my neck

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is at a weird angle. Sometimes I'm makey doing that,

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but you know, it depends. But he's calmed down now,

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so I'm just going to talk and maybe you can

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feel different. So let's do a quick kind of body scan.

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Just focus on how you're feeling. How does your face feel,

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how does your head feel, your eyes, your jaw, your neck,

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How does your shoulders feel, your arms, your wrists, your

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hands and your fingers. How does your back feel? How

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does your chest and your stomach feel, your hips, your legs,

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your feeds, and your toes. Now, I can't focus on

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a particular part of your body to relax, because I

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don't know what part of your body needs the most

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attention to let go to feel different. What you can

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do now, you can just focus on that part of

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your body which maybe has been problematic. And if you're

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listening for stress relief, well, I find there's usually a

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part of my body that feels the most stress, the

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

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

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My shoulders used to be in my stomach when I

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

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

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

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people would feel it in their forehead and their eyes,

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

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

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that you'd like to for it to feel different. And

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

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going to focus on the comfort level. How comfortable is

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it from zero or maybe minus zero, so minus fifty

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to plus fifty or minus twenty to plus twenty, Where

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would it be on that scale of comfort? Where is

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it now? And now focus on the other parts of

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

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How does the rest of your body feel on that

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scale of comfort in this moment? And now as you

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focus on your mind, where is your mind on that

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scale of comfort? And is there a part of your

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body that feels really really comfortable? So if you can

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surge through your body, notice a part of your body

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that feels really like the most comfortable out of your

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entire body, And where is that on the scale now

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

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And as you focus now on the initial feeling, no

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desist there's any change on the scale there. Perhaps it's

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feeling more comfortable now even though I haven't actually done anything.

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But then again, how often do feelings change apparently on

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their own anyway, without any obvious reason. Now again, focus

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on the rest of your body. What level of comfort

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is the rest of your body? Now? Has that changed?

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How much has that increased? It might just be a

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sense of well being. It might just be that you're

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giving attention to a feeling of comfort that was already there,

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but you just weren't paying attention to it before, but

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now you are. The whole thing, isn't that we we

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notice things that we focus on. It's It's an old

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game that I used to play when I was a kid.

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Me and my brothers. We used to like decide for

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a journey. I'm going to notice yellow cars, and I

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tell my brothers, you notice the red one, and you

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notice blue cars. And when we got to the journey,

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or maybe we got to the the petrol station or whatever,

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you know, we would sort of I tell them that

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we'd all count and would share how many we found.

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And it's amazing how many yellow cars I noticed that

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I wasn't noticing before. That's the one thing that amazed me.

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They were. A thing that surprised me is my brothers

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never played the same They didn't play the game. They're

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always just like, oh, I forgot, why do you say

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you're going to do it? Then? But what we focus

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on is often what we get more of. It's almost

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like we're requesting it in a weird way. So as

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you focus on your mind, how does your mind feel

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on that scale of comfort? Maybe your mind slowed down,

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maybe the volume has reduced, maybe your internal dialogue has

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changed somehow. Some people may find that their internal dialogue,

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your internal dialogue almost slows down to the speed of

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my voice and feels relaxing. And this type of speed

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and relaxing voice is often incompatible with worrying about things.

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It doesn't fit together. You know, someone says to me, all,

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how you doing us? So, yeah, I'm just worried. You know,

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sound worried? Yeah, just it's just concerned. Mm hmm, yeah,

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really angry? Ye're angry? Yeah? Yeah, it doesn't really fit,

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does it? When your voice is slower, not in a

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controlled way, but just in a natural way, you know,

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

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kind of because that can be quite angry and tense.

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So you're not necessarily emphasizing every syllable. There's a much quieter,

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a much slower pace. And now as you think and

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focus again on the most comfortable part of your body,

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where is that now on the scale of comfort? The

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scale of comfort? I think I'm going to call this

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recording that the scale of comfort. It sounds like a book.

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Maybe maybe it could be a book, a very boring book.

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Maybe you're starting to notice the emotions changing your emotions,

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because often I find that when you pretty much give

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yourself permission to relax, give yourself permission, it takes some

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time out and listen to me. There's my stomach gurgles.

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I think it's time to eat. That's good, not that

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my I don't think I really need to eat too much.

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The one title of a recording that you're never going

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to hear me do is how to stop being distracted.

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I'm clearly easily distracted. I distract myself seriously. If a

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fly flew past I might spend the next hour talking

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about a fly living in a tree knitting hats for

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a living. I don't know. You may have noticed a

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lightness within you, a lightness, a kind of or maybe

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a sense of relief, and those feelings of your mind.

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It's your focus on your mind, and all of those

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different comfort levels maybe start to kind of mix together,

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maybe become mildly overlapping, perhaps even from a distance, looking

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the same rising up. And the thing is, as you

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are in touch with the feelings that come from noticing

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the comfort levels in your body and in your mind

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raising there can be a sense of maybe a sense

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of achievement, just something nice to know that, because sometimes

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feeling good is just nice to feel good. It's nice

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to feel uplifted. It's nice to feel comfortable for no reason,

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just to enjoy the feeling of positivity, the feeling of pleasure.

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Maybe even a sense of enthusiasm coming through. I'm not

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sure why I said enthusiasm instead of just enthusiasm. That's

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a bit with a weird way to say it. Enthusiasm.

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I guess that's what happens when I don't prepare what

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I'm about to say. I don't think that would come

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as a shock to anyone that I'm not reading off

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a script. Yeah, probably wouldn't have anything about flying the script,

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or probably wouldn't have me correcting myself on my pronunciation.

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I always thought that that word should be pronounced pronunciation,

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because about how you pronounce a word in my stomach gurgling. Wow.

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

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

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or that internal moaning voice that you maybe we all

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

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

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sometimes needs to be put back in its box. Well,

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you could say tension and any kind of unpleasant feelings.

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Sometimes I need to be put onto the naughty step.

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My gurgling tummy needs to be put onto the naughty

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

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

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

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

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keep gurgling? Maybe not? The problem is my stomach. I'd

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have to be there as well, wouldn't it. I can't

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take my stomach off, so it'd be me sitting there

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on the naughty step, and there's no room for anything else.

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I got such a massive bump, So yeah, i'd take

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up all the step, all of the naughty steps. I

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

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

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there's a chance it might be on the step, but

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I actually sit on it and squash it, so that

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negativity squashed. Those bad feelings are just squashed by my

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big fat bump. So those feelings that were there before.

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Squashed.

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

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

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

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

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remember last time it's swimming, probably thirty five years ago, probably,

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So maybe getting out of a bath and just sitting

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down so I could get out of the bath and

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just sitting down on a concrete steps. I said, that's

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a naughty step. You wouldn't want to be sitting on

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that step before I sat down, So Yeah, definitely, it

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would pretty much get rid of all because say, not

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just negativity. I mentioned, all the neighbors would move out

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

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Less.

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

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

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

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when I sit down. Then I don't want to stand

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

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my head actually touches the ceiling when I sit on

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

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

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

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

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

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is real accent, and when you relax, your whole body

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feels different, Your mind slows down, your emotions change, You

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feel lighter as a person emotionally, maybe even physically. What

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could happen, though, unfortunately, because of what I've been saying,

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you might now have a choice to make. So whenever

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you feel sorry, and you're like, we always feel sorry

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for ourselves. Sometimes I do, and maybe you get a twinge,

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or you get that feeling of discomfort that you used

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to have. You suddenly start thinking of my big fat

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bum sitting on the naughty step, water dripping everywhere, neighbors

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running screaming. A weird visual, But helicopters flying over all

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you can see is just my head sticking out of

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the ceiling, out of the roof, because I'm much taller

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when I sit down. I don't know why it'd be helicopters,

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to be fair, just dropping down some clothes for me

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to put on, not like I'm King Kong or something. BlimE.

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Me would probably just be normal size clothes. Maybe, but

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perhaps that image tickles you. And I don't mean like

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like being tickled under your armpits or whatever. I can't

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remember the last time I got tickled under my armpits.

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I had a girlfrien. It did it once, and I

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did a massive fart because I was laughing. I did

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a massive fart and that made me laugh, but it

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seemed to ruin the moment. That's what I said to her.

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You know, I made it made a thing like in future,

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no more tickling at funerals. So you kind of that

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was okay after that, they have to have boundaries sometimes,

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So how do you feel, how you feeling physically, how

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

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Where are you if you put it all together, where

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

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

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

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

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

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feels so nice to just take a break from that,

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feels so nice to give yourself permission to relax deeply.

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And that brings us to the end of this recording.

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Remember to be kind to yourself, because you do deserve

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to be happy and be gentle with yourself. You deserve

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to feel safe, lots of love. Bye. Relax in a

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more deep and meaningful way, maybe in a way that

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can not just allow you to feel calmer now and

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throughout the time we've spend together here, not just relaxed

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at the end of the recording when it's finished and

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you can enjoy that sense of comfort and peace, but

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also I think it would be nice to have those

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feelings of relaxation continue for longer after the recording has ended,

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so that you can still benefit from listening to my voice,

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maybe in a few hours time, perhaps tomorrow, and then

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by listening regularly, especially if you find like some people

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do and myself as well. I sometimes I find one

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

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listen to it over and over again every morn in

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every evening. There was this recording from We're going back

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to about nineteen ninety nine. It wasn't hypnosis, but it

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was a guided visualization, so it kind of was hypnosis really,

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and I managed to find it again, and it still

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has the same effect on me, and part of it

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00:33:37.240 --> 00:33:52.000
was the person's voice relaxed me, just felt so peaceful,

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

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morning and in the evening. And I knew before even

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00:34:12.119 --> 00:34:20.599
pressing the play button that since I've done that pressed

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the play button. This was in the days of CD

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players press the play button, if that it might have

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

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the bed and then even without necessarily listening to her words,

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

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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mind would slow down. Now. Now, I was listening to

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this recording in the early days of learning hypnosis, and

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

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

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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00:36:50.760 --> 00:37:01.159
person that I'm listening to, no that it's going to

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

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you hear my voice, you may feel the same. Some

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people have been listening to me for over a decade,

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maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people may be listen

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00:37:52.480 --> 00:38:09.079
every day. And something that I do which you may

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00:38:09.159 --> 00:38:30.159
not realize by listening is when I record these recordings. Now,

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00:38:30.280 --> 00:38:42.800
for example, I also am affected by the words that

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

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notice your feet relaxing, I will be focusing on my feet.

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I will be noticing my feet relaxing. If I said

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focus on your hands, and maybe notice the difference between

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each hand, Perhaps notice the the air in the room,

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00:39:46.280 --> 00:39:51.119
the temperature of the room. On the backs of your hands.

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00:39:58.920 --> 00:40:02.800
You may start to notice what almost feels like a

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00:40:02.960 --> 00:40:11.000
very light breeze, even though there may not be any

295
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type of breeze at all where you are right now.

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

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aware of how relaxed my hands are feeling.

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Now, and when.

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It comes to potentially drifting off to sleep, which may

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be the reason you're listening, I also feel drowsy when

301
00:41:27.440 --> 00:41:40.679
I make these recordings. I also notice my mind drifting.

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In fact, at times I've actually fallen asleep without even noticing,

303
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and then I carry on talking. And it's only when

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I listen back to do the editing I hear snoring

305
00:42:26.480 --> 00:42:33.760
and I think, I don't remember snoring. I remember talking.

306
00:42:36.559 --> 00:42:43.760
Was this snoring was a pig turned up? That's why

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00:42:43.760 --> 00:42:51.519
I sound like when I snare and I get really

308
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into the whole experience. I don't know how you feel,

309
00:43:11.280 --> 00:43:21.880
how relaxed you feel in your feet, how relaxed you

310
00:43:22.000 --> 00:43:48.159
feel in your hands. I have noticed more and more

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00:43:49.159 --> 00:44:01.360
that the more relaxed, deeper level of comfort hm you

312
00:44:01.519 --> 00:44:19.320
feel the easier your breathing becomes. It's almost like that

313
00:44:20.880 --> 00:44:44.000
additional muscle relaxation. So this allows you the breath easier

314
00:44:45.360 --> 00:45:03.760
without necessarily focusing on your breath, however, being able to

315
00:45:07.440 --> 00:45:47.679
notice the ease in which you breathe so naturally, you

316
00:45:47.880 --> 00:46:30.360
breathe so very easily and smoothly. Whenever I imagine my

317
00:46:30.599 --> 00:46:46.960
breathing improving. When I've got my eyes closed, I tend

318
00:46:47.039 --> 00:47:00.239
to visualize a beautiful field with trees and flowers, yes,

319
00:47:06.880 --> 00:47:39.960
producing all that life giving oxygen. It feels nice two

320
00:47:41.480 --> 00:48:00.400
if nothing else, just taking some time away from everything,

321
00:48:11.719 --> 00:49:01.679
enjoying that feeling of peace, serenity with a joyful heart.

322
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Time seems to just drip by, so very slowly, relaxed,

323
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so deeply peaceful, completely unattached to any thoughts whatsoever in

324
00:50:20.320 --> 00:51:32.000
this moment, completely free noticing that your mind has slowed down.

325
00:51:33.000 --> 00:52:19.719
Slowed down because nothing really requires your attention. You can

326
00:52:19.960 --> 00:52:36.079
enjoy the physical sensations of allowing the stress to rip

327
00:52:36.800 --> 00:52:50.760
out of your body, to appear out of every part

328
00:52:56.599 --> 00:53:21.840
of your body, being released from your brain, un your mind.

329
00:53:40.440 --> 00:54:29.880
Slowly but surely, the muscle si les relax x so

330
00:54:30.360 --> 00:55:11.239
very deeply, rex so deeply, and the feelings, the pleasant

331
00:55:11.440 --> 00:55:36.239
feelings in your arms and shoulders, deepening each part of

332
00:55:36.320 --> 00:56:17.960
your body further and deeper and deeper. Noticing the feelings

333
00:56:18.400 --> 00:57:18.599
in the back of your neck, the feelings in your wrists, muscles,

334
00:57:20.679 --> 00:58:11.719
in front of your body, I all say, feeling peaceful deeply,

335
00:58:14.960 --> 00:58:25.239
there's a sense of peace spreads through your very core.

336
00:58:55.760 --> 00:59:15.679
Even when you focus on your mind, your mind becomes

337
00:59:23.039 --> 01:00:45.920
eve and slower, even deeper, really, so very slow. His stomach,

338
01:01:00.119 --> 01:01:42.000
he's full in your stomach, your back. Notice Notice how

339
01:01:42.239 --> 01:02:00.320
relaxed you now feel in the hole your back. Back.

340
01:02:25.400 --> 01:02:34.559
Your spy from your brain all the way down the

341
01:02:34.599 --> 01:02:45.280
middle of your back, sending and receiving millions of messages

342
01:02:46.000 --> 01:04:17.039
every day, deep coomfort increasing deeply relaxed, uns reles spreading

343
01:04:17.239 --> 01:04:26.280
those signals down a spine or cord into air, every

344
01:04:26.599 --> 01:04:45.320
part of your body, your shins and your calf, muscles,

345
01:05:12.519 --> 01:05:46.239
your elbows, feelings of peace and tranquility spreading through your body,

346
01:05:47.079 --> 01:06:03.320
tips of your toes, to your eyes, your fingers. All

347
01:06:03.440 --> 01:06:49.159
wait till you lo're back. Letting go, read the thinker, peace,

348
01:07:04.960 --> 01:07:35.599
drifting mind just wandering away, happy to let go, Let

349
01:07:35.639 --> 01:08:41.079
go completely, let go, so tranquil, the whole body enjoying

350
01:08:41.119 --> 01:11:01.600
a sense of listening. Guy he for more peace, for joy,

351
01:11:02.439 --> 01:11:11.119
the space, this space of peace.

352
01:11:14.239 --> 01:13:17.920
And safety, so fary, relaxed, letting go.

353
01:13:35.840 --> 01:13:43.439
Maybe we can just focus on the different parts of

354
01:13:43.560 --> 01:14:18.239
your body, just to notice a forehead in your eyes

355
01:14:50.840 --> 01:15:37.760
Ito so lo noticing the sense of complete freedom, absolute freedom,

356
01:16:23.720 --> 01:17:34.399
prif pri pea's for energy peace to breathe such easier

357
01:18:16.039 --> 01:18:48.720
loose you may have you may not have noticed your

358
01:18:48.880 --> 01:19:51.119
mind drifted peaceful more, even more deeply in the direction

359
01:19:51.319 --> 01:21:27.039
of total bliss for pace, bliss for pace, terreft, total peace.

360
01:21:51.720 --> 01:22:48.800
Come so calm, lett him go peace with mind rexed

361
01:22:52.880 --> 01:23:52.079
forty so relaxed, so relaxed. Your body feels almost invisible,

362
01:24:07.239 --> 01:25:22.159
So the very relaxed. I'm peaceful, so peace RELI liquor,

363
01:25:27.680 --> 01:25:33.960
And you could start to notice that you are feeling

364
01:25:34.319 --> 01:25:45.560
more relaxed, even though I've not purposely focused your mind

365
01:25:46.479 --> 01:25:54.079
upon that sense of physical comfort that is growing within

366
01:25:54.159 --> 01:26:03.359
you throughout your body, and your mind starts to slow down,

367
01:26:08.239 --> 01:26:15.479
And that could be almost in recognition of I guess

368
01:26:15.840 --> 01:26:28.399
my speech not being particularly fast, and things just generally

369
01:26:30.039 --> 01:26:41.079
feel calmer, just by listening to my voice. You give

370
01:26:41.119 --> 01:26:49.279
yourself an opportunity to take a break from the day,

371
01:26:50.159 --> 01:26:57.680
take a break from your life as it is, and

372
01:26:57.800 --> 01:27:05.560
to give yourself a rest, giving yourself permission to take

373
01:27:05.640 --> 01:27:11.239
some time off and to allow your body to relax

374
01:27:12.920 --> 01:27:21.119
and allow your mind to slow down, which in turn

375
01:27:23.439 --> 01:27:28.520
releases the tension and he stresses that you had in

376
01:27:28.560 --> 01:27:38.359
your body. It's almost as if the parts of your

377
01:27:38.439 --> 01:27:50.479
body just open up, allowing the negativity out and at

378
01:27:50.479 --> 01:28:00.079
the same time replacing that negativity with positive heathing energy

379
01:28:01.840 --> 01:28:06.479
which then fills your body up and your mind to

380
01:28:08.079 --> 01:28:26.560
also starts to appreciate those feelings of increasing confidence, an

381
01:28:26.560 --> 01:28:43.680
almost uplifting feeling, positive healing, an energy that spreads through

382
01:28:43.720 --> 01:28:54.399
your body like a wave of comfort, and all this

383
01:28:54.720 --> 01:29:06.399
comes and just allowing your self a few minutes, maybe

384
01:29:06.520 --> 01:29:09.319
half an hour, however long you want it to be,

385
01:29:10.600 --> 01:29:22.560
to just rest and allow your mind and your body

386
01:29:24.760 --> 01:29:42.000
to almost reset itself to the settings of comfort and relaxation, calmness,

387
01:29:45.840 --> 01:29:55.199
which allows more room for feelings of pleasure and happiness

388
01:29:59.199 --> 01:30:08.319
to move around your body and into your mind, almost

389
01:30:08.840 --> 01:30:13.479
as if your mind and your body are sinking together,

390
01:30:17.680 --> 01:30:28.880
almost mirroring each other, with that growing positivity and calmness,

391
01:30:32.479 --> 01:30:39.720
and it feels nice. It really does feel nice to

392
01:30:39.880 --> 01:30:45.680
know that you are the one that has allowed yourself

393
01:30:49.039 --> 01:31:01.319
to feel more comfort and to experience more of this

394
01:31:03.039 --> 01:31:18.520
deep relaxation spreading throughout your body. And as I focus

395
01:31:19.760 --> 01:31:25.760
on each part of your body, you can notice that

396
01:31:25.760 --> 01:31:42.840
that part becomes even more relaxed just by focusing on it.

397
01:31:42.840 --> 01:31:52.520
It becomes even more calm and comfortable, just by focusing.

398
01:31:56.520 --> 01:32:02.600
And as I move down your body, starting at your head,

399
01:32:05.000 --> 01:32:11.720
the parts that you've already focused on will continue to

400
01:32:11.840 --> 01:32:19.520
relax deeply, and those parts that we've not yet focused

401
01:32:19.560 --> 01:32:32.960
on or just automatically release any remaining tension in anticipation

402
01:32:33.319 --> 01:32:46.359
of even more comfort about to come. Now, I'm going

403
01:32:46.399 --> 01:32:53.319
to start by focusing on your forehead. Just being aware

404
01:32:53.640 --> 01:33:02.600
of the feelings of your forehead and any background sounds

405
01:33:04.000 --> 01:33:08.920
like mister Herbert the pigeon can just allow you to

406
01:33:09.039 --> 01:33:16.319
feel even more relaxed. Just means you're in the moment.

407
01:33:19.439 --> 01:33:26.520
This isn't this isn't a sterile environment. This is the world.

408
01:33:28.239 --> 01:33:34.279
I live in the countryside, so there's lots of nature

409
01:33:34.800 --> 01:33:45.319
sounds around. So as you focus on your forehead, just

410
01:33:45.560 --> 01:33:53.920
notice how it becomes even more relaxed as you focus

411
01:33:55.640 --> 01:34:04.359
only on my voice and that part of your body.

412
01:34:05.319 --> 01:34:15.039
Moving down to your eyes, focusing on your eyes, noticing

413
01:34:16.079 --> 01:34:25.800
how your eyelids feel so heavy yet so light at

414
01:34:25.800 --> 01:34:32.279
the same time, and all the muscles around your eyes

415
01:34:32.520 --> 01:34:47.000
relaxing completely. Moving your focus down to your mouth, your lips,

416
01:34:47.399 --> 01:34:54.079
your tongue, your teeth, and your gums, the whole of

417
01:34:54.199 --> 01:35:09.199
your mouth relaxing, calm and lease. As you focus now

418
01:35:09.800 --> 01:35:16.680
on your jaw, not just the parts of your jaw

419
01:35:16.800 --> 01:35:21.239
near your mouth and your chin, but all the way

420
01:35:21.359 --> 01:35:27.680
up the size of your face to your ears, a

421
01:35:27.960 --> 01:35:53.520
hole of your jaw feeding more relaxed and calm. Focusing

422
01:35:55.920 --> 01:36:01.159
on your neck, the front of your neck and your

423
01:36:01.199 --> 01:36:14.560
throat relaxing and loose and calm. The side of your neck,

424
01:36:16.600 --> 01:36:24.840
the right and left side of your neck relax and

425
01:36:25.079 --> 01:36:38.760
loose and calm. And now the back of your neck,

426
01:36:42.000 --> 01:36:52.039
focusing on the back of your neck, letting go of

427
01:36:52.239 --> 01:36:59.119
any tension that may have been there before, and enjoying

428
01:36:59.439 --> 01:37:12.439
that sense of increasing comfort and release that you can

429
01:37:12.520 --> 01:37:23.680
experience in the back of your neck. Moving down your

430
01:37:23.760 --> 01:37:31.119
back and moving either side of your spine right from

431
01:37:31.159 --> 01:37:36.560
the top of your back all the way down to

432
01:37:36.640 --> 01:37:48.880
the bottom of your back, down to your lower back,

433
01:37:53.960 --> 01:38:01.000
and as you move up and down your spine, you

434
01:38:01.079 --> 01:38:08.239
can feel the muscles either side of your spine relaxing

435
01:38:08.880 --> 01:38:22.319
even more. And as those muscles relax, that sense of

436
01:38:22.560 --> 01:38:33.239
comfort starts to spread outwards from your spine into both

437
01:38:33.399 --> 01:38:41.039
sides of your back, the top of your back, the middle,

438
01:38:41.119 --> 01:38:49.640
and your lower back. And as you scan gently and

439
01:38:50.159 --> 01:38:57.119
slowly up and down your back, there's the muscles in

440
01:38:57.239 --> 01:39:06.600
the top of your back relax and become looser. The

441
01:39:06.680 --> 01:39:12.760
muscles in the middle of your back also seem to

442
01:39:13.000 --> 01:39:22.159
just almost divide from each other, separating and almost melting,

443
01:39:27.920 --> 01:39:33.920
and in your lower back it seems to be an

444
01:39:33.960 --> 01:39:48.199
extra special feeling of comfort. The spreads into your hips,

445
01:39:50.439 --> 01:39:58.399
so down your lower back, into your hips, into the

446
01:39:58.479 --> 01:40:07.439
area where your coxis, and into your buttocks, and all

447
01:40:07.439 --> 01:40:16.760
these muscles that spread from your lower back into your

448
01:40:16.880 --> 01:40:30.239
hip area start to melt, start to really let go.

449
01:40:36.640 --> 01:40:41.640
I don't even know where about to focus on your shoulders.

450
01:40:43.359 --> 01:40:50.520
Your back and your spine will continue to let go,

451
01:40:53.439 --> 01:41:10.159
continue to relax calmly, and as you focus on your shoulders,

452
01:41:11.880 --> 01:41:27.239
you may notice that they're already feeling really loose. They're

453
01:41:27.279 --> 01:41:53.359
already feeding calm, and they're feeding those muscles. Then move

454
01:41:53.760 --> 01:42:09.600
from your neck into your shoulders. Feel so soft and gentle,

455
01:42:13.680 --> 01:42:42.560
so smooth and calm, and the feeling in your shoulders

456
01:42:42.600 --> 01:42:51.159
seens to spread deep into your shoulders, that sense of relaxation,

457
01:42:52.319 --> 01:43:03.840
not just traveling deeply into your muscles, but also relaxing

458
01:43:06.680 --> 01:43:16.680
the bones and moving all the way to underneath your arms,

459
01:43:19.399 --> 01:43:25.399
relaxing that whole area between the tops of your shoulders

460
01:43:26.680 --> 01:43:44.479
and underneath your arms healing. You feel so relaxed and

461
01:43:44.680 --> 01:43:59.920
comfortable in your shoulders, which sends that deep healing mess

462
01:44:00.079 --> 01:44:17.279
stitch into your arms. You may feel almost as if

463
01:44:17.359 --> 01:44:23.880
your arms are not even there, because they're so relaxed,

464
01:44:27.039 --> 01:45:13.239
so deeply relaxed, so so calm, so loose, not feeling

465
01:45:13.560 --> 01:45:30.159
spreading all the way down your arms, two elbows, including

466
01:45:30.520 --> 01:45:55.800
your elbows circumforts spreads or away into your wrists, your

467
01:45:55.880 --> 01:46:11.479
forearments and your wrists so heavy, yet at the same

468
01:46:12.680 --> 01:46:58.479
time so light and gentle. Focus Now on your hands,

469
01:47:20.159 --> 01:47:51.760
my hands, so peaceful in your hands, there's a sense

470
01:47:51.920 --> 01:48:17.880
of real peace. It just seems to feel so familiar

471
01:48:21.319 --> 01:49:30.079
when your hands relax deeply feels your fingers. You things said,

472
01:49:59.680 --> 01:50:01.520
yes finger tips.

473
01:50:08.199 --> 01:50:21.760
H m m m m.

474
01:50:29.600 --> 01:50:47.399
Moving your attention to the front of your body, so

475
01:50:47.960 --> 01:52:26.560
comfortable move, then your focus your legs was muscles in

476
01:52:26.680 --> 01:53:20.520
your thighs, your knees, so relaxed, a carved mussels and

477
01:53:20.840 --> 01:55:38.279
just shins co puzyly four and the feathing your feet, sir, peaceful.

478
01:55:39.720 --> 01:56:54.680
So calm, so peaceful, so calm.

479
01:56:25.279 --> 01:56:49.680
So peaceful, so calm so peace fa rea sin.

480
01:56:54.800 --> 01:57:16.960
Peace fas calm.

481
01:57:08.840 --> 01:57:17.159
Allowing that deep relaxation to spread your chest and your stomach.

482
01:57:20.319 --> 01:57:20.399
So.

483
01:57:29.640 --> 01:57:48.439
Letting go of everything. So I'm gonna start counting down

484
01:57:48.560 --> 01:58:00.159
now from twenty down to one. You can imagine the

485
01:58:00.199 --> 01:58:06.000
way it's like just walking down some steps and each

486
01:58:06.159 --> 01:58:11.840
step or twenty steps, and each step represents a level

487
01:58:12.359 --> 01:58:25.119
of comfort. Each step represents a deepening of that comfort,

488
01:58:31.720 --> 01:58:37.600
and the furvies you walk down those steps, the deeper

489
01:58:37.840 --> 01:59:20.640
and more relaxed you feel. So starting with number twenty twenty, nineteen,

490
01:59:54.720 --> 02:04:21.000
eighteen seventeen sickst eight four four seen.

491
02:05:26.920 --> 02:05:27.600
Too well.

492
02:06:26.520 --> 02:19:24.920
Five five nine hey seven four five four two one.

493
02:19:25.879 --> 02:19:42.680
And now as you focus on your eyes, We're going

494
02:19:42.760 --> 02:19:54.399
to count down from ten douts one focusing just on

495
02:19:54.520 --> 02:20:05.479
your eyes, your eyelids, the muscles around your eyes, your

496
02:20:05.559 --> 02:20:24.840
eye walls themselves, our whole area that makes up your eye.

497
02:20:25.520 --> 02:20:33.000
And as we count down from ten down to one,

498
02:20:33.319 --> 02:20:46.319
whilst focus in on your eyes, you'll become twice is

499
02:20:46.479 --> 02:21:01.680
relaxed with each number counting down that you may find

500
02:21:02.479 --> 02:21:08.280
the all you want to do is just drift off

501
02:21:08.600 --> 02:21:17.760
to sleep. And if that's what you want, then just

502
02:21:17.879 --> 02:21:31.000
allow yourself to do that. Now, focus in on your eyes.

503
02:21:33.079 --> 02:21:38.520
I'm going to begin counting down from ten down to

504
02:21:38.680 --> 02:27:02.479
one right now, ten nine eight seven four five four

505
02:28:15.760 --> 02:31:08.520
three two one two. Counting down from ten to one

506
02:31:08.799 --> 02:31:31.000
ten nine eight seven six five four three two.

507
02:31:32.879 --> 02:31:39.559
One.

508
02:31:40.120 --> 02:31:43.040
And maybe that was a bit too quick in order

509
02:31:43.079 --> 02:31:47.040
to relax. Maybe it's a bit too fast for you

510
02:31:47.360 --> 02:31:57.079
to notice the calming of your body, maybe even a

511
02:31:57.079 --> 02:32:00.959
little bit of pressure there, like out and down from

512
02:32:00.959 --> 02:32:03.799
ten to one. Would you expect me to do? Man,

513
02:32:04.600 --> 02:32:08.319
expect me to stick go with floppy just because you're

514
02:32:08.360 --> 02:32:17.760
counting down. We could try it again, but this time

515
02:32:17.840 --> 02:32:24.079
I go a bit slower. This time, as you focus

516
02:32:24.200 --> 02:32:28.840
on the whole of your body before we focus on

517
02:32:28.879 --> 02:32:39.319
your legs, just notice how your body does start to

518
02:32:39.799 --> 02:32:50.920
feel more relaxed with every number that I count down

519
02:32:54.319 --> 02:34:34.600
ten nine, eight, seven, six, five four three two one,

520
02:34:35.079 --> 02:34:40.799
and just notice how how you feel, generally, how your

521
02:34:40.799 --> 02:34:55.719
body feels. It's not necessarily even about counting down from

522
02:34:55.760 --> 02:35:03.600
ten to one. It's that's space that you have, that

523
02:35:06.040 --> 02:35:26.959
space between being active physically or mentally to just sitting

524
02:35:27.200 --> 02:35:31.799
or lying down and just being there, not doing anything,

525
02:35:31.959 --> 02:35:38.600
not saying anything, not needing to think about anything. So

526
02:35:39.280 --> 02:35:42.319
that opens up a space, you know, a bit of

527
02:35:42.319 --> 02:35:53.360
a space, a gap. And the more I came down

528
02:35:53.360 --> 02:36:00.760
from ten to one, the bigger that gap becomes. So

529
02:36:00.879 --> 02:36:13.319
there's that gap of calmness, of comfort, relaxation. It's a

530
02:36:13.440 --> 02:36:27.559
nice feeling, and it moves those stresses or discomforts physically

531
02:36:27.639 --> 02:36:40.280
or emotionally, moves them away. Allows you.

532
02:36:42.479 --> 02:36:43.079
To just.

533
02:36:46.000 --> 02:36:52.760
Slow down, someone to count again from ten down to one,

534
02:36:53.159 --> 02:37:03.399
and notice that gap widening, the gap, And as it widens,

535
02:37:03.440 --> 02:37:09.840
it's almost like thestress and attention falls into the gap

536
02:37:23.280 --> 02:38:06.319
and gives you that distance, that space. Now ten nine, eight, seven, six,

537
02:38:19.000 --> 02:39:40.559
five four three two one. How does your body feel.

538
02:39:42.440 --> 02:39:53.639
Now?

539
02:39:55.319 --> 02:40:11.639
Can you notice that you feeling calmer, the feeling more relaxed.

540
02:40:34.079 --> 02:40:38.520
As we now focus on your legs, just your legs.

541
02:40:54.440 --> 02:41:14.600
We're just gonna start with focusing on your thighs. Of course,

542
02:41:14.680 --> 02:41:19.559
it's not the most exciting thing to be doing, because

543
02:41:23.040 --> 02:41:25.760
I'm sure, like most of your body is not a

544
02:41:25.799 --> 02:41:38.239
lot going on right now. Just focusing on the whole

545
02:41:38.319 --> 02:41:44.719
of your thighs, the tops of your thighs, the sides

546
02:41:44.879 --> 02:41:51.959
of your thighs, the bottoms of your thighs, your outer thighs,

547
02:41:51.959 --> 02:41:56.879
and your inner thighs. Basically the whole of your thigh

548
02:41:57.000 --> 02:42:05.799
that leads into your hip and it goes down to

549
02:42:06.000 --> 02:42:20.040
your knee joint. Now, this is a big area. It's

550
02:42:20.040 --> 02:42:25.600
a very heavy area, it's very strong. Probably the strongest

551
02:42:26.520 --> 02:42:39.799
muscles in your body are in your thighs. But I

552
02:42:39.799 --> 02:42:48.239
don't think we perhaps give enough attention to our thighs.

553
02:42:54.040 --> 02:43:04.799
Perhaps we don't acknowledge how important our thighs are to

554
02:43:04.959 --> 02:43:25.639
our lives, how much they actually do for us all

555
02:43:25.680 --> 02:43:36.159
for our lives. And it may seem to sound really weird,

556
02:43:36.239 --> 02:43:44.639
but I think that all of our body parts, especially

557
02:43:44.719 --> 02:43:52.479
our thighs, needs some TLC, a bit of love, shone,

558
02:43:53.360 --> 02:44:11.440
a bit of acknowledgment. I thank you gratitude for what

559
02:44:11.440 --> 02:44:20.559
our thighs do for us. And I know this may

560
02:44:20.760 --> 02:44:27.399
sound is strange. Maybe you think, why am I sure

561
02:44:27.440 --> 02:44:30.399
that I should be in the garden hugging a tree

562
02:44:30.559 --> 02:44:38.680
or something. Well, it's hard to set a microphone up

563
02:44:38.719 --> 02:44:42.079
on a tree. That's why I'm doing this indoors. Otherwise

564
02:44:42.079 --> 02:44:45.479
I would be outside hugging a tree. Now I can't

565
02:44:45.479 --> 02:44:54.280
see the television from the tree. If you move down

566
02:44:54.280 --> 02:45:04.120
to your knees getting such an important part, and I

567
02:45:04.159 --> 02:45:11.040
think we don't necessarily I'll speak for myself here, I

568
02:45:11.079 --> 02:45:16.239
don't necessarily appreciate all that my nees do for me

569
02:45:17.479 --> 02:45:22.639
until I have a problem with my knee. It's occasionally,

570
02:45:22.719 --> 02:45:27.680
if I ever maybe i'll bash it or it's aching

571
02:45:27.840 --> 02:45:34.319
for some reason. It's then that I realize how much

572
02:45:34.360 --> 02:45:38.799
it does. You know, the benefit of being able to

573
02:45:38.959 --> 02:45:48.200
use my legs without any kind of physical discomfort is

574
02:45:49.000 --> 02:45:57.799
a beautiful thing that's possibly not appreciated until it's temporarily removed.

575
02:45:58.840 --> 02:46:05.959
You know that's come. But as you focus on your knees,

576
02:46:08.000 --> 02:46:13.680
regardless of how your knees feel, you can have that

577
02:46:13.920 --> 02:46:20.120
sense of gratitude and love to your knees for all

578
02:46:20.200 --> 02:46:32.520
that they do for you, and you can still have

579
02:46:32.559 --> 02:46:36.799
that attention on your thighs and maybe notice how your

580
02:46:36.840 --> 02:46:48.719
thighs feel. Maybe you've noticed that they are relaxing more

581
02:46:50.479 --> 02:47:02.239
deeply as you focus now on the bottoms of your legs,

582
02:47:02.600 --> 02:47:08.040
your shins, and your calf muscles and the bones between

583
02:47:08.200 --> 02:47:17.280
your knees and your feet, incorporating of course, your ankles

584
02:47:17.319 --> 02:47:28.440
so important. Anyone that's had even like the slightest sprain

585
02:47:28.559 --> 02:47:35.600
of an ankle knows how how much we take our

586
02:47:35.719 --> 02:47:44.280
ankles for granted. And it's kind of strange in a

587
02:47:44.319 --> 02:47:49.959
way when you think that. You know, logically, our wrists

588
02:47:50.079 --> 02:47:53.040
are a lot thinner than the rest of our arms,

589
02:47:54.040 --> 02:47:57.680
which is okay, it doesn't can't see any problem with

590
02:47:57.719 --> 02:48:03.120
that because we're just picking stuff up. But her ankles

591
02:48:04.920 --> 02:48:14.920
so much thinner than the rest of our legs, and

592
02:48:15.000 --> 02:48:19.559
from a physics perspective or logical even it doesn't really

593
02:48:19.600 --> 02:48:26.879
make sense that all this weight would ultimately be resting

594
02:48:27.879 --> 02:48:37.920
on your ankles then leading to your feet, that thin area,

595
02:48:39.040 --> 02:48:46.040
a thin bone. Yeah, it does so much great work.

596
02:48:48.120 --> 02:48:57.879
Supports us, supports our body for a lifetime, helps us

597
02:48:58.319 --> 02:49:06.959
to balance, It helps you to get her around and

598
02:49:07.000 --> 02:49:21.040
be mobile. And there's the calf muscles. Of course, when

599
02:49:21.079 --> 02:49:24.239
I was younger, I couldn't see the point in calf muscles.

600
02:49:24.959 --> 02:49:29.680
I didn't seem to do anything. Okay, if I walked

601
02:49:29.680 --> 02:49:33.440
around on tiptoes, then my calf muscles get some work.

602
02:49:34.799 --> 02:49:37.360
But of course that's not true. The calf muscles are

603
02:49:37.399 --> 02:49:47.280
being used whenever we use her legs and your shins

604
02:49:50.559 --> 02:50:00.559
there to protect your lower legs, shaped in a way,

605
02:50:01.399 --> 02:50:13.559
almost as a protector for the bone, leading of course

606
02:50:13.600 --> 02:50:23.760
to your ankles and your feet. But we're not going

607
02:50:23.799 --> 02:50:26.000
to focus on your feet. We're just going to focus

608
02:50:26.040 --> 02:50:32.680
on the legs. I realize that now that I've mentioned

609
02:50:32.719 --> 02:50:37.440
your feet, it probably focusing on them anyway. For maybe

610
02:50:37.479 --> 02:50:43.639
I should focus on your feet a little bit. You

611
02:50:43.680 --> 02:50:48.319
can have them in your awareness the same as you

612
02:50:48.920 --> 02:50:52.840
have your thighs in your awareness. Even though we haven't

613
02:50:52.879 --> 02:50:58.680
been focusing on your thighs a few minutes, we've been

614
02:50:58.680 --> 02:51:13.159
focusing on your ankles, there's still that sensation of comfort

615
02:51:15.840 --> 02:51:27.799
in your thighs, and there's that movement of energy because

616
02:51:27.799 --> 02:51:34.799
the thighs hold lots of different sensations. Of course, there's

617
02:51:34.840 --> 02:51:39.639
the muscles, the big strong muscles that we have in

618
02:51:39.680 --> 02:51:53.639
our thighs, but the skin on the outside of the thighs,

619
02:51:54.520 --> 02:51:59.239
as in the outside of all of our body can

620
02:51:59.280 --> 02:52:10.680
be very sensitive, sensitive to the touch, sensitive to temperature.

621
02:52:17.200 --> 02:52:24.719
And inside your thighs the bones, there's the muscle, there's

622
02:52:24.760 --> 02:52:29.600
the blood, vessels, the arch trees, it's all this stuff

623
02:52:29.719 --> 02:52:38.440
that's inside your thighs. And I guess sometimes it'd be

624
02:52:38.520 --> 02:52:42.719
nice if you could actually put your fingers inside your

625
02:52:42.719 --> 02:52:48.959
thighs and a message. You can message on the outside,

626
02:52:49.200 --> 02:52:52.120
of course, but to be able to get deep into

627
02:52:52.159 --> 02:52:57.000
the muscles and to be able to just message inside

628
02:52:57.040 --> 02:53:04.040
your thighs, message in the bones of your leg, massage

629
02:53:04.120 --> 02:53:13.520
in all the veins, and just gently healing your thighs,

630
02:53:17.280 --> 02:53:22.639
and you could move down message and inside your knees,

631
02:53:24.000 --> 02:53:30.840
just message in those bones, but with healing fingertips, spreading

632
02:53:30.920 --> 02:53:36.760
that healing energy deep into the joints of your knees.

633
02:53:42.079 --> 02:53:45.760
Of course, there's the back of your your knee, you know,

634
02:53:45.879 --> 02:53:51.879
the inside crease where your knee is. It's a very

635
02:53:52.079 --> 02:53:58.000
sensitive area. Very it feels very nice when you stroke it.

636
02:53:59.360 --> 02:54:02.760
That might be because it's an area that's not really

637
02:54:02.920 --> 02:54:09.559
touched very often. It's almost like a hidden part, that

638
02:54:09.719 --> 02:54:16.479
crease in your legs. It's almost it's like a part

639
02:54:16.600 --> 02:54:21.479
that has a sensitivity which is a little bit different.

640
02:54:29.319 --> 02:54:39.239
Of course, it's protected by your legs. So you can

641
02:54:39.280 --> 02:54:44.680
imagine putting your fingers into that crease in your legs,

642
02:54:50.000 --> 02:54:53.959
that fold in between your legs. You can just message

643
02:54:54.000 --> 02:55:01.159
with your fingertips. Imagine your fingertips going inside, massage in

644
02:55:01.200 --> 02:55:10.760
the muscle tissue. You can of course field the bones

645
02:55:11.159 --> 02:55:23.079
of your knees, healing through your fingertips, and then as

646
02:55:23.159 --> 02:55:28.840
you go down to your calf muscles. Now that's the

647
02:55:28.879 --> 02:55:32.440
part I'd like to be able to really put my

648
02:55:32.520 --> 02:55:41.360
fingertips deep inside my calf muscles, massage in every single

649
02:55:42.319 --> 02:55:54.000
tissue of that muscle, healing every part, and then doing

650
02:55:54.040 --> 02:56:01.520
the same for my shins, massage in and gently stroking

651
02:56:01.680 --> 02:56:08.079
the bones, gently stroking them, healing in a loving way,

652
02:56:09.360 --> 02:56:15.760
because they deserve to be treated as the precious bones

653
02:56:15.799 --> 02:56:20.479
that they are, because our legs are so precious as

654
02:56:20.520 --> 02:56:25.280
in all the other parts of our body, and more

655
02:56:25.280 --> 02:56:39.440
precious than any jure on the planet. When you start

656
02:56:39.559 --> 02:56:51.520
to think about your legs in this way, it can

657
02:56:51.719 --> 02:57:01.200
change your perspective. It might sound a bit a bit

658
02:57:01.479 --> 02:57:07.000
silly to start with the idea of having love for

659
02:57:07.040 --> 02:57:16.440
your legs, showing appreciation for your thighs, wanting to be

660
02:57:16.440 --> 02:57:23.000
able to put your hands in your thighs and massage

661
02:57:23.799 --> 02:57:29.440
the muscles and the bones, and to get your fingers

662
02:57:29.639 --> 02:57:39.440
deep in there, releasing all tension. Just to show how

663
02:57:39.559 --> 02:57:46.959
much you care about your legs, how much you care

664
02:57:47.280 --> 02:57:55.319
for what your legs do for you regularly, your knees,

665
02:57:55.559 --> 02:58:08.399
your calves, your ankles, the strength of your ankles, considering

666
02:58:08.600 --> 02:58:13.120
how thin they are compared to the rest of your legs,

667
02:58:13.239 --> 02:58:27.000
especially your thighs, yet they're so strong, so flexible, absolutely

668
02:58:27.200 --> 02:58:39.040
amazing things. Your ankles are truly a gift because of

669
02:58:39.079 --> 02:58:50.399
what they do for you, supporting all that weight, regardless

670
02:58:50.440 --> 02:58:54.479
of how what weight you are, even if you only

671
02:58:54.840 --> 02:58:59.600
ate stone, there's still a lot of weight for these

672
02:59:00.079 --> 02:59:06.440
little ankles. Now, I'm a lot heavier than eight snoon

673
02:59:08.120 --> 02:59:17.319
double down, yet my ankles support my body all the time.

674
02:59:21.079 --> 02:59:24.040
Orthough they do give off a sigh of relief when

675
02:59:24.040 --> 02:59:33.399
I sit down. That's my whole legs do. My feet

676
02:59:34.600 --> 02:59:59.840
feet also go and my toes clap. They're so happy. Y,

677
03:00:00.040 --> 03:00:09.159
your legs really are amazing. And I know that talking

678
03:00:09.239 --> 03:00:15.680
about talking about your legs is probably possibly among the

679
03:00:15.719 --> 03:00:21.319
most most boring things you've ever heard anyone say. Possibly,

680
03:00:24.200 --> 03:00:30.879
but boring or not, everything I said is true. Your

681
03:00:31.000 --> 03:00:51.600
legs are amazing. Your legs deserve not just respect, they

682
03:00:51.639 --> 03:01:04.239
deserve to relax deeply. They deserve to take some time

683
03:01:04.319 --> 03:01:28.079
out of the day to just let go completely. Your

684
03:01:28.159 --> 03:01:46.000
legs really can relax. And because the legs are so

685
03:01:47.040 --> 03:01:51.840
such a most, you know, very important part of your body.

686
03:01:53.079 --> 03:01:55.719
When you relax your legs, the rest of your body

687
03:01:56.360 --> 03:02:15.159
also naturally follows in that journey of comfort. I can

688
03:02:15.239 --> 03:02:20.239
feel it in my hips. My hips feel really loose,

689
03:02:23.479 --> 03:02:27.840
and also in my lower back as well. My lower

690
03:02:27.840 --> 03:02:33.440
back really feels it feels stretched, even though I'm just

691
03:02:33.479 --> 03:02:39.760
sitting in a chair and there's no stretching as far

692
03:02:39.799 --> 03:02:42.920
as I'm aware that I'm doing. It's almost as if

693
03:02:42.959 --> 03:02:46.920
the muscles are just relaxed so much that there is

694
03:02:47.000 --> 03:02:55.520
a natural stretch as the tension has reduced a lot.

695
03:03:11.840 --> 03:03:14.959
And I'm now going to count down from ten down

696
03:03:15.000 --> 03:03:26.360
to one, and you can continue to fill wonderfully relaxed

697
03:03:30.120 --> 03:04:13.280
ten nine, eight, seven, six, five, four three two, Why relax?

698
03:04:21.120 --> 03:04:24.959
So I'm just going to count down from five down

699
03:04:25.000 --> 03:04:29.479
to one, and as a countdown, if you just focus

700
03:04:29.559 --> 03:04:37.520
on the numbers, just the numbers counting down, and notice

701
03:04:38.399 --> 03:04:46.440
how you feel in this moment as you hear the

702
03:04:46.520 --> 03:04:54.639
numbers counting down, knowing that those numbers counting down represent

703
03:04:55.600 --> 03:05:04.639
you feeling calmer, not just in your body, but also

704
03:05:06.879 --> 03:05:13.559
relaxing your mind. I just notice how you feel. There's

705
03:05:13.639 --> 03:05:19.440
nothing to do, there's nothing to say, there's nothing to

706
03:05:19.520 --> 03:06:11.040
think about, starting with number five, four, three, two one.

707
03:06:11.799 --> 03:06:23.680
And as you notice the gradual letting go that the

708
03:06:23.840 --> 03:06:31.479
tension in your body, you may also begin to notice

709
03:06:31.559 --> 03:06:40.079
and be aware of how your mind is starting to

710
03:06:40.120 --> 03:06:47.840
slow down. This is just a natural thing that happens.

711
03:06:49.319 --> 03:06:54.559
It's not really a special procedure. It's just natural because

712
03:06:54.600 --> 03:07:00.559
as your body relaxes, your mind also starts to relax.

713
03:07:02.120 --> 03:07:05.760
And the more your mind relaxes, the more your body relaxes.

714
03:07:05.879 --> 03:07:16.520
It's just a continuous circle of relaxation. And there's that

715
03:07:17.680 --> 03:07:25.559
calmness that comes from relative quietness. You know, even even

716
03:07:25.559 --> 03:07:32.600
if there's background sounds either your side, online, it's still

717
03:07:33.040 --> 03:07:38.360
going to be quite calm. You know, you haven't got

718
03:07:38.360 --> 03:07:43.520
the television on, there's no music in the background, unless

719
03:07:43.520 --> 03:07:50.959
you're listening to the recording with music of course you're

720
03:07:51.120 --> 03:07:53.280
very likely not going to be sitting in a room

721
03:07:53.319 --> 03:07:57.959
with other people. Of course you might be, but generally

722
03:07:58.079 --> 03:08:02.680
it's more ideal if you can do this on your own,

723
03:08:02.879 --> 03:08:13.040
so no distractions, and when you stop thinking about stuff,

724
03:08:19.520 --> 03:08:29.840
relaxation automatically rises, a sense of comfort starts to grow,

725
03:08:34.319 --> 03:08:41.079
and without trying to build it up into something fantastical

726
03:08:41.399 --> 03:08:53.200
or something magical, this is just a natural process, something

727
03:08:53.280 --> 03:09:03.520
that's easy to accomplish. In fact, it's almost you know,

728
03:09:03.600 --> 03:09:10.479
the sense of relaxing completely happens really when you put

729
03:09:10.600 --> 03:09:14.520
no effort into it. It's not something that you can

730
03:09:14.600 --> 03:09:26.280
really force. It's something that happens naturally. And part of

731
03:09:26.639 --> 03:09:37.559
the process of this recording and others is simply two

732
03:09:38.440 --> 03:09:48.799
allow you to take advantage of this space. This time,

733
03:09:51.719 --> 03:10:03.520
it's just let go, just be here, to be in

734
03:10:03.680 --> 03:10:19.120
tune with how you feel, yet with the intention of

735
03:10:19.399 --> 03:10:30.520
wanting to relax deeply and maybe even to fall asleep,

736
03:10:31.639 --> 03:10:36.879
depending on what it is that you wish for yourself

737
03:10:38.600 --> 03:10:54.639
in this moment. As we know, relaxing is the majority

738
03:10:54.879 --> 03:10:59.360
of the process of falling asleep. The actual falling asleep

739
03:10:59.399 --> 03:11:08.159
part is a tiny bit at the end. The deeper relaxed,

740
03:11:08.440 --> 03:11:29.959
you become the easier you find yourself drifting. But you

741
03:11:30.040 --> 03:11:38.479
can also if you choose stay focused on my voice

742
03:11:38.840 --> 03:12:04.799
and really enjoy the process of gradually relax in each

743
03:12:05.239 --> 03:12:31.840
muscle in your body effortlessly and just observing the sensation

744
03:12:37.079 --> 03:12:52.799
of letting go completely. This time, I'm going to count

745
03:12:52.799 --> 03:13:02.920
from six down to one, and you can notice your

746
03:13:03.079 --> 03:13:13.399
mind calming down more with each number that you hear

747
03:13:13.719 --> 03:14:22.799
me say, naturally, feeling calm and slow and peaceful sex five, four,

748
03:14:54.760 --> 03:16:29.000
three faa one. Being aware of how your mind to

749
03:16:29.399 --> 03:16:57.840
slowed right down, sinking deeply into relaxation. And as you

750
03:16:58.040 --> 03:17:06.719
focus on your mind, you may notice that there are

751
03:17:06.840 --> 03:17:17.040
some thoughts still there, maybe some stubborn thoughts that for

752
03:17:17.120 --> 03:17:30.280
some reason perhaps need your attention. So what you can

753
03:17:30.399 --> 03:17:44.120
do is send love to those thoughts. Sprinkle those thoughts

754
03:17:48.239 --> 03:17:54.159
with love. Might all petals from a flower, Just sprinkle

755
03:17:54.200 --> 03:18:01.360
it over them, petals filled with love towards those thoughts,

756
03:18:01.879 --> 03:18:08.840
to let those thoughts know that you're not abandoned in them.

757
03:18:09.680 --> 03:18:17.520
You just need them. You require them to just calm down,

758
03:18:19.719 --> 03:18:37.200
slow down, quiet down for now. So as you focus

759
03:18:37.280 --> 03:18:42.600
on those remaining thoughts as we count down this time

760
03:18:42.680 --> 03:18:51.120
from seven down to one. With each number, just imagine

761
03:18:51.280 --> 03:19:07.440
sprinkling those flower petals of love, kindness, gratitude over those thoughts,

762
03:19:12.479 --> 03:19:18.719
which will allow them to just melt away and relax deeply.

763
03:19:22.840 --> 03:19:37.319
With every number, those thoughts will become more and more relaxed.

764
03:19:42.879 --> 03:22:07.000
Starting with number seven, six, five, four, three, two one. Yeah,

765
03:22:14.000 --> 03:22:31.040
And as you now notice how relaxed you're feeling in

766
03:22:31.079 --> 03:22:52.680
your body, we're going to focus on your hands, because

767
03:22:52.760 --> 03:22:59.000
the more relaxed your hands are, the more relaxed your

768
03:22:59.079 --> 03:23:19.879
body and mind are. And there's you focus on your

769
03:23:20.000 --> 03:23:30.200
hands and your fingers. There's nothing needed to be done.

770
03:23:31.200 --> 03:23:36.280
There's no clenching of fists or tents in the fingers

771
03:23:36.399 --> 03:23:50.079
or anything like that. It's just noticing and focusing on

772
03:23:50.159 --> 03:24:18.479
your hands, noticing how they feel. Because the more relaxed

773
03:24:18.799 --> 03:24:28.520
your hands feel, the calmer your mind feels, and the

774
03:24:28.799 --> 03:24:48.520
more comfort you feel throughout your body. You may have

775
03:24:52.319 --> 03:25:31.360
already noticed you mind is starting to dress f since

776
03:25:35.399 --> 03:25:50.040
just on your hands and fingers, allowing them to experience

777
03:25:52.760 --> 03:26:00.280
a real deepening of that relaxation in your hands and

778
03:26:00.479 --> 03:26:26.680
fingers more and more relaxed. With each number from eight

779
03:26:29.120 --> 03:26:41.399
down to one, you can almost feel that healing and

780
03:26:41.479 --> 03:26:57.959
relaxing energy spreading into your hands and fingers, becoming year

781
03:26:58.600 --> 03:27:16.120
more relaxing with each number you hear, going down from

782
03:27:16.520 --> 03:30:45.319
eight down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

783
03:31:34.360 --> 03:31:43.879
just being here now, nothing to think about, nothing to do,

784
03:31:45.280 --> 03:31:59.360
nothing to say, and everything just feels calmer. And this

785
03:31:59.520 --> 03:32:07.239
is your natural state of being. This is how you

786
03:32:07.399 --> 03:32:14.360
just normally feel when you take away all that other

787
03:32:14.719 --> 03:32:21.680
stuff that we add, you know, things like stress and

788
03:32:21.879 --> 03:32:38.120
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

789
03:32:40.079 --> 03:32:43.559
When you take that away, which is what we do,

790
03:32:44.159 --> 03:32:56.040
what we do now, you're left with a real sense

791
03:32:56.639 --> 03:33:09.239
of peacefulness, which comes to you very quickly because ultimately

792
03:33:09.799 --> 03:33:23.520
it's just a feeling, a feeling of comfort. It's almost

793
03:33:23.559 --> 03:33:27.200
as if you've gone inside yourself and you've found a

794
03:33:27.360 --> 03:33:41.360
special place where everything is peaceful, a place where you

795
03:33:41.479 --> 03:33:52.040
can feel relaxed and your natural sense of comfort, a

796
03:33:52.120 --> 03:34:00.680
place where you can be you, where you can accept

797
03:34:00.760 --> 03:34:06.920
yourself for who you are, a place where you're not

798
03:34:07.000 --> 03:34:17.520
trying to please anybody else ever, a place where you

799
03:34:17.600 --> 03:34:27.239
can actually not just love yourself, but in some ways

800
03:34:27.239 --> 03:34:36.399
more importantly you can like yourself, appreciate who you are.

801
03:34:45.239 --> 03:34:51.879
That sense of gratitude is in the air all around you.

802
03:34:59.479 --> 03:35:05.680
That's all so a place where you can actually feel

803
03:35:07.280 --> 03:35:21.399
the healing energy soaking into your body. Healing energy soaking

804
03:35:22.600 --> 03:35:33.120
into your body, and that healing energy spreads through your veins,

805
03:35:36.799 --> 03:35:48.120
traveling to each and every single part of your body,

806
03:35:49.600 --> 03:35:54.239
and you start to realize that actually that healing energy

807
03:35:56.680 --> 03:36:03.120
it's not just entered into your brain, it's become part

808
03:36:03.600 --> 03:36:14.920
of your brain, and that spinal fluid is now mixed

809
03:36:15.000 --> 03:36:26.159
with healing energy, not just allowing you to feel so

810
03:36:26.399 --> 03:36:38.239
much more relaxed and healthy in this moment, but also

811
03:36:41.200 --> 03:36:48.719
you start to realize that actually, what's happening now with

812
03:36:48.879 --> 03:36:58.559
that healing, relaxing energy spreading through your body, it's actually

813
03:36:58.959 --> 03:37:08.840
changing your life. It's actually the changing the way you're

814
03:37:08.920 --> 03:37:15.399
going to feel not just now, but tomorrow and the

815
03:37:15.479 --> 03:37:24.920
next day. As your health improves, not just your physical

816
03:37:24.959 --> 03:37:32.600
health but your mental health. Things that used to bother

817
03:37:32.719 --> 03:37:39.799
you in the past, for some reason, no longer have

818
03:37:40.040 --> 03:37:47.319
the effect that they used to because something has changed

819
03:37:48.840 --> 03:38:00.159
deep within you. Maybe things that used to cause you

820
03:38:00.239 --> 03:38:12.559
to feel anger no longer have that power to control

821
03:38:12.639 --> 03:38:17.639
you the way they seem to be able to before,

822
03:38:21.319 --> 03:38:32.239
as you realize that you're the one who decides what

823
03:38:32.440 --> 03:38:44.159
affects you, You're the one who decides to feel relaxed

824
03:38:45.000 --> 03:38:57.879
and calm when you choose to enjoy noticing these natural

825
03:38:58.840 --> 03:39:13.159
developments of healing, continuing to grow and improve your life

826
03:39:13.559 --> 03:39:25.440
day by day, including of course, your ability to relax

827
03:39:26.040 --> 03:39:40.959
so much easier. And sleeping is the most natural thing

828
03:39:41.879 --> 03:39:51.879
in the world to you, because falling asleep is something

829
03:39:52.000 --> 03:40:02.920
that you've done so many times in your life, and

830
03:40:03.040 --> 03:40:06.959
you know that you were born, as we all were,

831
03:40:07.639 --> 03:40:17.840
with the ability to fall asleep naturally. We were born

832
03:40:18.920 --> 03:40:29.399
with that ability to just drift off into a deep,

833
03:40:30.639 --> 03:40:42.440
healing sleep. Even when we're kids, sometimes we'll fall asleep

834
03:40:42.479 --> 03:40:47.399
when we don't even want to try to stay awake.

835
03:40:48.719 --> 03:40:52.280
Maybe it's a birthday in the morning, or it's Christmas

836
03:40:52.399 --> 03:40:56.200
or holiday or something we look forward to. We don't

837
03:40:56.239 --> 03:41:00.840
want to go to sleep. But the more we want

838
03:41:00.879 --> 03:41:06.079
to stay awake, the more we just start to drift.

839
03:41:10.200 --> 03:41:14.200
And the more you fight drifting, the more you try

840
03:41:14.280 --> 03:41:19.200
to stop yourself and drift in a shape, the deeper

841
03:41:19.360 --> 03:41:31.000
and stronger that drifting becomes. Because we're born not just

842
03:41:31.159 --> 03:41:37.879
with the need to relax deeply and to naturally fall asleep,

843
03:41:41.079 --> 03:41:54.440
but it's our birthright, it's part of our DNA, and

844
03:41:54.639 --> 03:42:00.440
sometimes as we get older in life, perhaps at times

845
03:42:01.040 --> 03:42:14.040
we have forgotten that relaxing completely. It's not only a

846
03:42:14.280 --> 03:42:38.600
wonderfully pleasant experience, it's also really easy. It's very very

847
03:42:39.000 --> 03:42:44.879
easy to let go, because that's all it is. It's

848
03:42:45.079 --> 03:42:59.719
just deciding to let go. And when you press the

849
03:42:59.760 --> 03:43:10.239
play button on my recordings, you have given permission for

850
03:43:10.399 --> 03:43:18.840
my voice to relax you. When you press that play button,

851
03:43:19.840 --> 03:43:28.280
you have given me permission for my words to affect

852
03:43:30.760 --> 03:43:42.639
you in a positive, only a positive way, opening up

853
03:43:47.799 --> 03:44:06.239
your mind too useful and healing suggestions that can have

854
03:44:10.559 --> 03:44:18.239
such an amazing effect on how you feel right now,

855
03:44:22.760 --> 03:44:32.639
as well as those changes that continue long after the

856
03:44:32.719 --> 03:44:43.559
recording ends, those changes within you that continue to flourish

857
03:44:44.239 --> 03:44:58.840
and grow, transforming your life in a positive, beautiful way,

858
03:45:01.920 --> 03:45:09.079
allowing you to move forward in your life in the

859
03:45:09.120 --> 03:45:26.440
direction that you choose for yourself. And this feeling, this

860
03:45:26.639 --> 03:45:42.280
feeling that you can experience of safety, comfort, calmness, just

861
03:45:42.479 --> 03:45:56.159
feels so nice. It's such a healthy place to be,

862
03:46:04.040 --> 03:46:17.840
and that positivity grows within you each and every day

863
03:46:20.879 --> 03:46:30.719
moving forward, you're going to find that you're more relaxed

864
03:46:33.040 --> 03:46:45.360
physically and in your mind is more relaxed. And it's

865
03:46:45.440 --> 03:46:51.000
not that you're thinking slower. It's just that your mind

866
03:46:51.079 --> 03:47:03.000
will be less clogged up with unnecessary negativity because from

867
03:47:03.040 --> 03:47:13.319
now on, your mind rejects negativity. From now on, you're

868
03:47:13.399 --> 03:47:24.239
going to start noticing when negativity arises, and you can

869
03:47:24.399 --> 03:47:38.399
just say stop, stop, and that negativity will turn around

870
03:47:38.920 --> 03:47:58.360
and leave you alone. Stop and that negativity will disappear.

871
03:48:06.479 --> 03:48:13.000
And as you notice that you feel way more relaxed

872
03:48:14.360 --> 03:48:29.760
than you probably expected, you can now congratulate yourself because

873
03:48:29.920 --> 03:48:36.360
you're the person that has done this. You are the

874
03:48:36.440 --> 03:48:41.559
one that has opened your mind up to the simple

875
03:48:41.760 --> 03:48:49.639
facts that you can feel more relaxed in your body

876
03:48:50.360 --> 03:48:59.639
and in your mind. You've opened your mind up to

877
03:49:01.959 --> 03:49:08.559
the birthright of being able to just fall asleep easily

878
03:49:09.559 --> 03:49:23.639
when you choose. And that's a nice feeling. Don't you

879
03:49:23.680 --> 03:49:35.280
think it feels nice? Doesn't it? To feel calm? All

880
03:49:35.319 --> 03:49:39.959
that healing energy is spreading through your body and your

881
03:49:40.040 --> 03:49:55.840
mind to spend time in a special place where negativity

882
03:49:57.319 --> 03:50:10.239
can no longer enter. Negativity is banned. It's bad, it's

883
03:50:10.280 --> 03:50:17.000
not allowed entry doesn't it doesn't. This doesn't deserve to

884
03:50:17.040 --> 03:50:25.159
be here, It doesn't belong here. Negativity has no place

885
03:50:26.120 --> 03:50:42.959
in your life, which makes room for more comfort, more heathing,

886
03:50:45.079 --> 03:51:12.360
more relaxation, more peace. It feels nice, doesn't it? Just

887
03:51:15.799 --> 03:51:35.760
the let go with everything. I'm going to count down

888
03:51:35.920 --> 03:51:44.639
now from twenty down to one. You can continue to relax.

889
03:51:46.799 --> 03:51:58.360
If you choose, you can drift to sleep with every

890
03:51:58.520 --> 03:52:10.159
number you hear me say, you can fill twice as relaxed,

891
03:52:13.200 --> 03:52:24.680
or if you choose, you can fill twice sleepy now.

892
03:52:29.840 --> 03:54:20.959
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

893
03:54:29.200 --> 03:55:23.239
six five four. Yeah, this is your time to just

894
03:55:23.319 --> 03:55:38.079
take a break, your time to relax, to allow your

895
03:55:38.319 --> 03:55:55.479
mind to slow down, to give yourself permission to take

896
03:55:55.920 --> 03:56:02.920
a break from everything.

897
03:56:07.239 --> 03:56:07.399
En you.

898
03:56:07.399 --> 03:56:14.639
You're the only person that can make that decision. You're

899
03:56:14.680 --> 03:56:22.040
the only person that can actually tell your mind to

900
03:56:22.360 --> 03:56:46.559
just relax, to just take some time off so that

901
03:56:46.600 --> 03:56:51.639
you can focus on your body, getting in touch with

902
03:56:52.760 --> 03:57:09.200
how you feel physically, and in the process of this

903
03:57:09.399 --> 03:57:14.360
body scan where you focus on different parts of your body,

904
03:57:20.760 --> 03:57:28.319
those parts that you focus on and observe. Even though

905
03:57:28.360 --> 03:57:36.600
you're not purposely requesting for those parts of your body

906
03:57:36.719 --> 03:57:45.239
to relax, it's kind of expected. You expect when you

907
03:57:45.399 --> 03:57:58.479
listen to my voice to feel more relaxed naturally, because

908
03:57:58.520 --> 03:58:08.399
when you're listening to me, your attention is focused on

909
03:58:08.520 --> 03:58:20.200
my words, and as my words guide you to focus

910
03:58:24.440 --> 03:58:39.399
on those parts of your body, your focus increases, which

911
03:58:39.520 --> 03:59:00.120
actually calms your mind. And when your mind calms down,

912
03:59:00.319 --> 03:59:22.440
your body relaxes. And when your body calms down, your

913
03:59:22.559 --> 03:59:39.440
mind relaxes. And even though we've not really started the

914
03:59:39.559 --> 03:59:52.319
focus on your body, you can already feel that healing

915
03:59:52.479 --> 04:00:07.000
energy spreading through your body, pushing out stress and tension,

916
04:00:11.120 --> 04:00:18.440
healing all the parts of your body, including your skin,

917
04:00:19.559 --> 04:00:26.520
your bones, your blood, all of your organs inside your body,

918
04:00:27.879 --> 04:00:34.680
all of the muscles, all of the fat, all of everything,

919
04:00:36.479 --> 04:00:49.520
every hair on your body is filled with that healing energy.

920
04:00:50.719 --> 04:01:06.479
And when your brain fills with that healing energy, the

921
04:01:06.680 --> 04:01:31.120
feeling of comfort and relaxation increases deeply increases in a

922
04:01:31.200 --> 04:01:50.719
way that your mind starts to feel perhaps bit drowsy

923
04:01:51.360 --> 04:02:01.920
because it's not needed, and it may start to drift

924
04:02:10.680 --> 04:02:17.559
if that's what's needed. So if you're listening to this

925
04:02:19.440 --> 04:02:23.680
and what you need is deep relaxation, that's what you get.

926
04:02:25.879 --> 04:02:32.799
If what you need is to fall asleep naturally and

927
04:02:32.959 --> 04:02:41.559
easily as your mind drifts, that's also what will happen.

928
04:02:47.239 --> 04:02:55.000
Because by pressing that play button on the podcast and

929
04:02:55.280 --> 04:03:01.600
listening to me, you give permission for your body and

930
04:03:01.719 --> 04:03:13.760
your mind. In fact, you give the command to your

931
04:03:13.799 --> 04:03:25.120
body and your mind to relax deeply and to drift

932
04:03:25.239 --> 04:03:34.159
off to sleep if that's what you want or need.

933
04:03:41.840 --> 04:03:47.520
And as I focus on the different parts of your body,

934
04:03:52.440 --> 04:04:01.319
you may start to just drift. And then you come

935
04:04:01.360 --> 04:04:06.680
back again and you hear me talking, and I'm focusing

936
04:04:06.799 --> 04:04:16.440
on a different part of your body, and you may

937
04:04:17.280 --> 04:04:26.280
find yourself drifting, but you don't realize you're drifting until

938
04:04:26.319 --> 04:04:33.639
you stop drifting and you're alert again to my voice

939
04:04:34.239 --> 04:04:40.239
focusing on a different part of your body starts to

940
04:04:40.319 --> 04:04:51.200
relax even deeper, because that drifting is basically you already

941
04:04:53.479 --> 04:05:03.399
in the sleep zone. And the more you drift, the

942
04:05:03.479 --> 04:05:13.239
longer you drift, and the longer you drift, eventually that

943
04:05:13.440 --> 04:05:23.680
drifting continues into sleep, and that's the last you remember

944
04:05:25.680 --> 04:05:33.920
until you wake up in your own time. When you

945
04:05:34.200 --> 04:05:42.600
experience the right amount of sleep for you, because when

946
04:05:42.639 --> 04:05:52.040
you do and if you do fall asleep, it's extremely pleasant,

947
04:05:54.719 --> 04:06:16.079
so relaxing, so deep healing sleep. I feel so nice

948
04:06:18.280 --> 04:06:27.399
to relax into your own body and mind as you

949
04:06:27.920 --> 04:06:33.040
as you feel that healing energy is spreading through it,

950
04:06:35.079 --> 04:06:57.000
relaxing us so deeply, relaxing, use so so deeply. As

951
04:06:57.079 --> 04:07:13.440
we start to focus on your eyes, moving down to

952
04:07:13.559 --> 04:07:56.479
your jaw, down to your neck, your shoulders, arms, heads, fingers,

953
04:08:03.600 --> 04:08:44.920
you chest, stomach, your back, your spine, you hips, you legs,

954
04:08:52.440 --> 04:09:28.200
your feet, your toes and feeding feetings, spreading and growing

955
04:09:29.799 --> 04:09:42.200
inside your body, feeling you up. Now let's focus again

956
04:09:44.479 --> 04:09:53.079
on parts of your body, focusing this time on your forehead.

957
04:09:59.040 --> 04:10:08.319
Now on your mouth, your lips, your tongue, the whole

958
04:10:08.399 --> 04:10:30.200
of your mouth. Focus in on your fingers. Maybe you

959
04:10:30.280 --> 04:10:34.520
could move your fingers a little bit so you can

960
04:10:35.399 --> 04:10:50.120
focus on each one individually, both hands, and even though

961
04:10:50.280 --> 04:10:55.319
as you focus on both of your hands now they

962
04:10:55.399 --> 04:11:03.760
almost seem to just melt into one. Where does your

963
04:11:03.879 --> 04:11:11.559
right hand start in your left hand end, almost as

964
04:11:11.559 --> 04:11:28.879
if just mixed together. Now focusing on your knees, just

965
04:11:29.360 --> 04:11:51.840
noticing how your knees feel now, focusing on your elbows,

966
04:11:54.559 --> 04:12:07.000
focusing on both of your elbows, just observing the feeling

967
04:12:09.680 --> 04:12:41.079
of your elbows. Now, focusing and observing the back of

968
04:12:41.159 --> 04:12:57.000
your neck, feeling that energy on the back of your neck,

969
04:13:28.319 --> 04:14:46.520
Observing your ankles, being aware of physical sensations in your ankles,

970
04:14:50.920 --> 04:15:09.559
not to sam no you twos on both of your feet,

971
04:15:09.600 --> 04:16:02.879
being aware how your toast feel right now, ninety sn

972
04:16:05.319 --> 04:16:40.879
how your entire body feels, noticing your mind feels now,

973
04:16:54.399 --> 04:17:37.079
letting go, letting go, letting go everything, letting go, letting go,

974
04:17:44.680 --> 04:18:10.760
letting go everything you see. I'm going to start now,

975
04:18:12.239 --> 04:18:14.280
and I'd like you just, first of all, just to

976
04:18:14.440 --> 04:18:22.440
see yourself lying down on that message table, lying on

977
04:18:22.479 --> 04:18:27.479
your front. Your head is supported, your arms are supported,

978
04:18:31.959 --> 04:18:38.280
and you feel comfortable and breathing. It's really easy, and

979
04:18:38.399 --> 04:18:45.280
you feel you feel confident in how you look as well.

980
04:18:45.360 --> 04:18:50.239
So there's none of that issue of body problems or shyness,

981
04:18:50.879 --> 04:18:59.040
because I'm a professional and this is a therapy session,

982
04:18:59.760 --> 04:19:07.920
so none of that stuff matters whatsoever. This is about you.

983
04:19:10.639 --> 04:19:17.040
This is about how you feel and how you can

984
04:19:17.840 --> 04:19:23.639
enjoy that sense of comfort and relaxation that comes from

985
04:19:24.840 --> 04:19:30.600
letting go and allowing my hands and my fingers to

986
04:19:30.639 --> 04:19:42.120
relax you by a message your body. So I want

987
04:19:42.120 --> 04:19:47.120
to start off just by placing my hands on the

988
04:19:47.120 --> 04:19:52.120
back of your head, just gently, just you can feel

989
04:19:52.200 --> 04:20:00.680
what my hands feel like really on you. So you

990
04:20:00.719 --> 04:20:03.000
can maybe feel the warmth of my hands on the

991
04:20:03.040 --> 04:20:08.760
back of your head. With my hands to the side

992
04:20:08.799 --> 04:20:13.440
of your head, not pressing, but just holding there very gently,

993
04:20:16.360 --> 04:20:19.399
maybe over your ears, and a little bit on your face,

994
04:20:20.600 --> 04:20:25.879
just so you can feel my hands so you can

995
04:20:25.920 --> 04:20:39.159
become accustomed to them. And now put my hands on

996
04:20:39.200 --> 04:20:43.479
the back of your head again and gently let them

997
04:20:43.600 --> 04:20:56.000
slide down onto the back of your neck. You can

998
04:20:56.000 --> 04:21:06.159
feel my hands gently stroking the back of your neck

999
04:21:06.319 --> 04:21:12.840
to start with, just so you can get used to

1000
04:21:12.920 --> 04:21:18.319
the feeling of my hands on your skin, get accustomed

1001
04:21:18.360 --> 04:21:26.559
to realize that you're safe and it's all good, it's

1002
04:21:26.600 --> 04:21:36.799
all fine. And I'm going to start gently messaging the

1003
04:21:36.920 --> 04:21:53.600
muscles in the back of your neck with both hands. Now,

1004
04:21:53.639 --> 04:21:59.799
this is a very trusting situation really, because our next

1005
04:22:00.159 --> 04:22:05.360
so fragile and to have someone have their hands around

1006
04:22:05.360 --> 04:22:10.600
your neck in that way can sometimes be problematic for people,

1007
04:22:11.760 --> 04:22:16.239
which is why massages are quite good because it allows

1008
04:22:16.280 --> 04:22:26.879
you to relax and to get in touch with trust,

1009
04:22:30.479 --> 04:22:42.440
to feel peaceful and calm. And there's a massage the

1010
04:22:42.680 --> 04:22:50.719
sides of your neck gently moving from the bottom of

1011
04:22:50.760 --> 04:22:54.520
your neck. It would be sort of near where your

1012
04:22:54.520 --> 04:22:59.799
shoulders start, I guess, all the way up to your

1013
04:23:00.079 --> 04:23:05.559
your your ears kind of area that side of your neck.

1014
04:23:08.280 --> 04:23:10.879
Of course, it's a lot longer than the front of

1015
04:23:10.920 --> 04:23:27.040
your neck. The message in the back of your neck,

1016
04:23:30.879 --> 04:23:39.680
especially that area where perhaps we hold tension, and as

1017
04:23:39.719 --> 04:23:44.440
that area's massage, you can actually feel a sense of

1018
04:23:44.559 --> 04:23:52.600
release in the back of your neck and maybe you

1019
04:23:52.719 --> 04:23:58.079
can breathe it out as well. Notice how it feels.

1020
04:23:58.280 --> 04:24:10.959
Notice how you feel. And then moving down to that

1021
04:24:11.159 --> 04:24:16.520
area between your neck and your shoulders, that muscle area,

1022
04:24:19.200 --> 04:24:26.680
starting to message that area on both sides. I mean,

1023
04:24:26.680 --> 04:24:29.000
this would be the area that a lot of people

1024
04:24:29.040 --> 04:24:31.920
would message if they were going to give you like

1025
04:24:32.000 --> 04:24:37.920
a shoulder message. Even that's not technically the shoulders, but

1026
04:24:38.040 --> 04:24:42.360
it's all the muscles that lead to the shoulders from

1027
04:24:42.399 --> 04:24:48.799
the neck and the game that can hold tension and stress.

1028
04:24:50.000 --> 04:24:55.040
And when massaged sometimes a nice deep message is useful

1029
04:24:58.079 --> 04:25:13.239
and you decide how do you keep that messagees and

1030
04:25:13.440 --> 04:25:20.520
just allow my knuckles just to dig in to get

1031
04:25:20.559 --> 04:25:30.239
to those muscles and to really relaxed all the time

1032
04:25:30.520 --> 04:25:48.399
being firm yet gentle with you and just stroking down

1033
04:25:48.479 --> 04:25:57.200
the area to your actual shoulders, moving to the muscles

1034
04:25:57.239 --> 04:26:07.920
of your shoulders, and maybe initially just pulling up the

1035
04:26:08.000 --> 04:26:11.760
shoulders a little bit of the table just to give

1036
04:26:11.799 --> 04:26:15.879
you a little bit of a stretch, but very gently.

1037
04:26:22.280 --> 04:26:24.360
And you've got the muscles at the front of your

1038
04:26:24.399 --> 04:26:36.360
shoulders the sides of the back. Again, this is a

1039
04:26:36.440 --> 04:26:40.600
part that can really take quite a bit of pressure,

1040
04:26:42.000 --> 04:26:49.799
quite a bit of needing if if you wish to

1041
04:26:50.040 --> 04:26:57.520
really release the tension to really get into those muscles,

1042
04:26:57.600 --> 04:27:04.120
and you can let your fingers in there if you

1043
04:27:04.159 --> 04:27:11.040
feel really nice. Sometimes it's just being stroked gently or

1044
04:27:11.079 --> 04:27:21.760
being massaged quite strongly. It can all be beneficial to

1045
04:27:21.840 --> 04:27:40.239
the reorxation with the muscles in your shoulders. Now to

1046
04:27:40.440 --> 04:27:50.120
move down your arms, we do one arm at a time,

1047
04:27:51.040 --> 04:28:02.079
starting with your right arm. Will there, I'll just lift

1048
04:28:02.120 --> 04:28:05.079
your arm up, just hold it to the side of

1049
04:28:05.120 --> 04:28:12.360
you the way it still be attached, and I just

1050
04:28:12.680 --> 04:28:27.239
message the tops of your arms all the way down

1051
04:28:27.440 --> 04:28:52.040
to your forearms into your wrists gently massaging that parts,

1052
04:28:54.399 --> 04:29:00.959
the softer part, which is the under part of the arm,

1053
04:29:01.200 --> 04:29:06.200
which leads to the crease in your elbow. The inside

1054
04:29:06.360 --> 04:29:21.200
it's much more sensitive skin. Sometimes just having that stroked

1055
04:29:23.760 --> 04:29:39.479
can feel really nice, pleasurable and relaxing. Now moving down

1056
04:29:40.840 --> 04:29:53.239
to your right hand, just holding your hand in both

1057
04:29:53.280 --> 04:30:03.120
of my hands, pressing gently on the back of your

1058
04:30:03.239 --> 04:30:14.000
hand and stretching your fingers ever so lightly at the

1059
04:30:14.040 --> 04:30:29.040
same time, pressing down and massaging each finger, and then

1060
04:30:29.200 --> 04:30:40.200
starting to massage the palms of the hand. Just turning

1061
04:30:40.280 --> 04:30:51.079
the hand gently, stretching it gently, and actually having your

1062
04:30:51.200 --> 04:30:59.319
hand held can really be an emotional experience, sometimes even

1063
04:30:59.360 --> 04:31:04.719
if to a stranger. So when you don't know very well,

1064
04:31:05.639 --> 04:31:12.079
like a massage person or a therapist, maybe because it's

1065
04:31:12.200 --> 04:31:25.159
intimate and you can feel nice, you can feel safe.

1066
04:31:32.920 --> 04:31:35.879
And as I put that right arm back down where

1067
04:31:35.920 --> 04:31:47.479
it was, we did the same with your left arm,

1068
04:31:47.520 --> 04:31:57.600
exactly the same, massage in the muscles in your arm

1069
04:31:57.799 --> 04:32:05.879
all the way down. Do you rest stroking the inside

1070
04:32:05.959 --> 04:32:15.440
of your arm, just being gentle or as firm as

1071
04:32:15.559 --> 04:32:35.600
you require, and then massaging your left hand, stretching the

1072
04:32:35.760 --> 04:32:57.079
fingers gently, massaging the palm of your left hand. You

1073
04:32:57.079 --> 04:33:25.200
can feel so h, so relaxing, so comforting, and just

1074
04:33:25.360 --> 04:33:38.279
rest your left arm back down. Start to message your back,

1075
04:33:39.959 --> 04:33:48.000
the biggest part of your body, starting at the top,

1076
04:33:51.240 --> 04:33:55.200
starting again where we already have been, the area at

1077
04:33:55.200 --> 04:34:02.080
the top in between his shoulders, near your neck. Going back,

1078
04:34:02.720 --> 04:34:08.479
a massage in that area again, but this time moving downwards,

1079
04:34:14.639 --> 04:34:20.400
taking a downward stroke to the middle of your back,

1080
04:34:22.799 --> 04:34:29.159
working from the outside inwards. It's a massage in the

1081
04:34:30.560 --> 04:34:39.599
your back, but the the outsides of your back, the

1082
04:34:39.720 --> 04:34:55.400
parts where your arms would maybe rest against, almost the

1083
04:34:55.439 --> 04:35:08.720
path that connects your front to your back. Just messaging

1084
04:35:08.919 --> 04:35:20.279
down firmly but gently, as firm as you want, moving

1085
04:35:20.400 --> 04:35:24.479
down and moving across a little bed, and moving all

1086
04:35:24.520 --> 04:35:30.840
the way down again, being very gentle yet firm as

1087
04:35:30.880 --> 04:35:42.560
you choose. Eventually you get to the spine. We can

1088
04:35:42.639 --> 04:35:47.520
massage the muscles and either side of your spine from

1089
04:35:47.560 --> 04:35:53.159
the top of your neck all the way down to

1090
04:35:53.279 --> 04:36:02.119
your lower back. We can do that a few times.

1091
04:36:05.119 --> 04:36:12.520
Sometimes people use the knuckle or the you know, two

1092
04:36:12.639 --> 04:36:18.000
fingers and just go your side of the spine and

1093
04:36:18.080 --> 04:36:21.840
almost just push down, go all the way down to

1094
04:36:21.919 --> 04:36:29.919
the bottom of the spine each time releasing tension and

1095
04:36:30.159 --> 04:36:39.200
opening up the body, stretching your body so that you

1096
04:36:39.400 --> 04:36:57.680
feel more relaxed but at the same time rejuvenated. And

1097
04:36:57.799 --> 04:37:01.159
now I'm going to move to one side, to your

1098
04:37:01.240 --> 04:37:10.360
right side, and from the bottom of your ribs to

1099
04:37:10.479 --> 04:37:16.439
your pelvis, I'm going to massage that area of your back.

1100
04:37:18.360 --> 04:37:21.520
I'll stretch over the other side and i will pull

1101
04:37:21.639 --> 04:37:28.119
the muscles gently and massage and push from one end

1102
04:37:28.560 --> 04:37:33.119
that side or right to my side to the middle

1103
04:37:33.200 --> 04:37:38.919
of fact to where your spine is. Massaging that side

1104
04:37:38.959 --> 04:37:43.360
of your spine the opposite side to where I'm standing.

1105
04:37:45.720 --> 04:37:51.759
It's almost like kneading bread. There's that big area which

1106
04:37:51.799 --> 04:38:03.599
is firm yet lots there to massage. Potentially one of

1107
04:38:03.639 --> 04:38:10.279
the most important places to actually have a message because

1108
04:38:10.319 --> 04:38:16.240
you really feel it. You really feel the release and

1109
04:38:16.319 --> 04:38:24.520
the pleasure of having your lower back massaged. It releases

1110
04:38:24.840 --> 04:38:33.240
so much from your body that's not useful, starting a

1111
04:38:33.319 --> 04:38:39.439
healing process which will continue long after this recording is over.

1112
04:38:48.720 --> 04:38:51.599
The message in this part of your body not only

1113
04:38:51.720 --> 04:38:56.599
feels really good for you, it's actually fun to do

1114
04:38:57.919 --> 04:39:03.599
because it is, as I said, like kneading bread. It's

1115
04:39:03.639 --> 04:39:07.599
a part that you can really get hold of and

1116
04:39:07.680 --> 04:39:21.319
really message deeply. If that's your choice, then I'm going

1117
04:39:21.400 --> 04:39:23.439
to move over to the other side of your body

1118
04:39:23.880 --> 04:39:32.599
and do the same with the opposite part of your

1119
04:39:32.680 --> 04:39:39.720
lawer back, kneading and messaging from your sides all the

1120
04:39:39.799 --> 04:39:47.200
way to the middle of your back where your spine is.

1121
04:39:51.560 --> 04:40:02.880
Pressing and kneading firm and gentle the same time. It

1122
04:40:03.080 --> 04:40:15.439
feels so releasing this mixture of pleasure, comfort, release, calmness,

1123
04:40:15.639 --> 04:40:27.319
relaxation or mixed together. Plus there's that feeling from your

1124
04:40:27.360 --> 04:40:32.560
stomach as it's being stretched. Even though you're in your

1125
04:40:32.599 --> 04:40:36.919
stomach now, you can feel it being stretched because that

1126
04:40:37.040 --> 04:40:48.439
whole area is connected to your stomach. Now we're going

1127
04:40:48.520 --> 04:40:53.479
to move or move further up to your top of

1128
04:40:53.479 --> 04:40:59.799
your body and we do the same this time, starting

1129
04:41:01.119 --> 04:41:07.439
with your upper back. Put my hands forward over and

1130
04:41:07.560 --> 04:41:14.959
massive massage in that area up to your spine, from

1131
04:41:15.000 --> 04:41:19.200
the side of your body up to your spine. So

1132
04:41:19.319 --> 04:41:25.680
some of that massage area, that muscle tissue or whatever

1133
04:41:25.840 --> 04:41:31.520
fatty tissue even will be possibly from your chest because

1134
04:41:31.599 --> 04:41:38.599
all connected the chest and the back connect together. I'm

1135
04:41:38.639 --> 04:41:41.840
going to be massaging and just pulling some of that

1136
04:41:42.080 --> 04:41:52.799
skin from your side up and massaging that area of

1137
04:41:52.919 --> 04:42:01.400
your upper back all the way to your spine. And

1138
04:42:01.479 --> 04:42:04.240
then I'll move down a dead and I'll continue with

1139
04:42:04.360 --> 04:42:07.240
the middle of your back, doing exactly the same thing

1140
04:42:11.080 --> 04:42:24.639
as gentle or as deep as you choose. Now, I'll

1141
04:42:24.680 --> 04:42:29.279
move the other side again and do the exact same

1142
04:42:29.400 --> 04:42:34.040
thing with the top of your back on the other side,

1143
04:42:34.439 --> 04:42:50.880
from pretty much underneath your arm area really to your spine,

1144
04:42:53.639 --> 04:42:55.439
and then continue.

1145
04:42:54.720 --> 04:42:55.040
In that.

1146
04:42:57.040 --> 04:43:01.880
All the way down in your lower your middle of

1147
04:43:01.919 --> 04:43:20.439
your back. I'm gonna go to your thighs, the backs

1148
04:43:20.479 --> 04:43:30.159
of your thighs, and the sides of your thighs, starting

1149
04:43:30.200 --> 04:43:38.799
with your right leg. Massage in the back and the

1150
04:43:39.000 --> 04:43:47.599
sides of your thighs gently and firmly. There's a lot

1151
04:43:47.599 --> 04:43:51.159
of muscles there. It's an area that can be very

1152
04:43:51.240 --> 04:43:55.479
tense at times and maybe needs a little bit more

1153
04:43:55.520 --> 04:44:04.119
pressure than the rest of the body that's up to you.

1154
04:44:04.119 --> 04:44:10.040
You can gently stroke the back like your legs where

1155
04:44:11.000 --> 04:44:15.919
you know, opposite your knee joint or underneath your knee joint,

1156
04:44:17.040 --> 04:44:29.959
very sensitive, gentle area. And then working down to your

1157
04:44:29.959 --> 04:44:38.319
calf muscles. Massage in your calf muscles thoroughly and deeply,

1158
04:44:39.400 --> 04:44:51.279
if you choose using both hands and fingers, digging deep,

1159
04:44:59.599 --> 04:45:05.040
do you ankles in the back of your back, of

1160
04:45:05.080 --> 04:45:19.599
your ankles, just gently massage in that area, maybe lifting

1161
04:45:19.680 --> 04:45:33.680
the leg and stretching in a little bit. Moving to

1162
04:45:33.840 --> 04:45:52.639
the right foot, massaging the bottom of your feet and

1163
04:45:52.720 --> 04:46:04.000
the size of your fate gently but firm enough so

1164
04:46:04.080 --> 04:46:14.880
they don't tickle, and just allow the pleasure that you

1165
04:46:15.000 --> 04:46:21.080
get from having your feet massaged to just overtake you

1166
04:46:24.400 --> 04:46:30.000
as I continue to message your feet, the bottoms of

1167
04:46:30.080 --> 04:46:39.880
your feet, the sides, your arches, your heel. You can

1168
04:46:39.919 --> 04:46:43.040
put a lot of pressure into your heel and it

1169
04:46:43.080 --> 04:46:48.040
feels amazing, Yet the arches need to be a bit

1170
04:46:48.080 --> 04:46:59.720
more gentle. Stretching your toes gently the message in the

1171
04:46:59.759 --> 04:47:08.000
bottoms of your toes with my fingers, each one individually.

1172
04:47:16.360 --> 04:47:20.240
Moving over to the left leg to do exactly the

1173
04:47:20.319 --> 04:47:30.680
same thing, starting at the top of the thighs, work

1174
04:47:30.759 --> 04:47:35.360
in the back of the thighs and the sides, massaging

1175
04:47:35.560 --> 04:47:45.759
deeply and gently the whole area, working all the way down.

1176
04:47:52.720 --> 04:47:58.479
And this is an area that maybe you could like

1177
04:47:58.599 --> 04:48:07.439
to spend more time relaxing and messaging. So perhaps if

1178
04:48:07.479 --> 04:48:12.400
you wanted like a bigger future recording. Want to spend

1179
04:48:12.439 --> 04:48:21.400
more time on one particular area. As you move down

1180
04:48:24.240 --> 04:48:38.479
to your calf muscles. Massage your calf muscles firmly and gently,

1181
04:48:44.159 --> 04:48:52.680
moving down your raincord into your feet. Massage in the

1182
04:48:53.080 --> 04:49:03.159
backs of your feet, the bottoms of your feet, stretching

1183
04:49:03.400 --> 04:49:09.720
your toes, and massage in each tone individually. And the

1184
04:49:10.080 --> 04:49:15.599
feeling of pleasure and release that you experience when you're

1185
04:49:15.639 --> 04:49:37.799
having your feet massaged feels really good. Now, she turn

1186
04:49:37.919 --> 04:49:49.119
over in your mind. Laying on your back, I'm just

1187
04:49:49.119 --> 04:50:02.479
going to start again for your neck area, in your shoulders,

1188
04:50:06.439 --> 04:50:16.919
just to get back in touch with that area. And

1189
04:50:17.040 --> 04:50:28.639
as we move up, I can clean my hands, make

1190
04:50:28.720 --> 04:50:34.560
them more fresh, because now I'm gonna message your face gently,

1191
04:50:38.919 --> 04:50:50.080
starting off with your forehead. Your eyes are closed and

1192
04:50:50.119 --> 04:50:55.959
I can just stretch your eyes a little bit, pushing

1193
04:50:56.080 --> 04:51:06.599
up on your eyebrows and just massaging around your scalp,

1194
04:51:12.319 --> 04:51:21.799
massaging down your cheeks, around your ears, into your jaw

1195
04:51:22.959 --> 04:51:41.599
gently the side of your neck, your chin mm hmm,

1196
04:51:45.400 --> 04:51:53.119
and just moving down from your neck down to your chest,

1197
04:51:56.880 --> 04:52:00.959
starting by massaging the very top top of your chest

1198
04:52:04.720 --> 04:52:17.840
where the collar bone is. Give a side of the collarbone,

1199
04:52:18.439 --> 04:52:21.680
and then just message in the hole of the chest,

1200
04:52:30.840 --> 04:52:44.080
moving the chest around. Because it's quite a large area,

1201
04:52:44.799 --> 04:52:52.279
you can move from one side to the next, moving

1202
04:52:52.639 --> 04:53:03.720
my hands underneath pretty much where your arms are stretching up,

1203
04:53:05.799 --> 04:53:08.919
stretching some of the muscles of your back in the process,

1204
04:53:14.159 --> 04:53:22.840
moving up over your chest and they're moving down again,

1205
04:53:35.479 --> 04:53:40.240
and then allowing my hands to just massage gently and

1206
04:53:40.520 --> 04:53:47.279
slide down towards your stomach, starting in the middle of

1207
04:53:47.360 --> 04:53:56.959
your chest, and then gradually my hands moving apart and

1208
04:53:57.240 --> 04:54:03.319
massage in and sliding out the same time, moving down

1209
04:54:07.159 --> 04:54:22.520
to just below your rib cage, moving down, then messaging

1210
04:54:22.639 --> 04:54:31.319
up again, giving your chest all the attention that it

1211
04:54:31.439 --> 04:54:46.000
needs to feel completely relaxed, remembering them. I'm also going

1212
04:54:46.040 --> 04:54:51.599
to be focusing on your sides as well, an area

1213
04:54:51.680 --> 04:54:58.400
that really doesn't get much attention but feels really good

1214
04:54:59.040 --> 04:55:07.840
when it's messag just just stroking my hands down the

1215
04:55:08.000 --> 04:55:15.040
sides of your body, just below your arms, all the

1216
04:55:15.040 --> 04:55:28.439
way down to your hips. Now move into your stomach area.

1217
04:55:30.479 --> 04:55:33.880
I'm going to stand one side of you like I

1218
04:55:33.959 --> 04:55:38.439
did when I did your lower back. I'm gonna do

1219
04:55:38.520 --> 04:55:47.759
a similar process of just stretching the muscles from your side,

1220
04:55:48.080 --> 04:56:00.200
gently massaging from one side to the next, move then

1221
04:56:02.680 --> 04:56:06.919
a whole area from below your ribs all the way

1222
04:56:07.000 --> 04:56:17.439
down to below your belly button, and I'm then move

1223
04:56:17.520 --> 04:56:20.720
around to the other side of you and repeat that

1224
04:56:27.200 --> 04:56:43.040
process of relaxing deeply, calmly. You feel loose, you feel free.

1225
04:56:43.599 --> 04:56:48.319
And it's something about having your stomach message that's different

1226
04:56:48.360 --> 04:56:55.200
from any other part because we do have a tendency

1227
04:56:55.799 --> 04:56:59.799
of holding a different kind of stress in our stomachs

1228
04:57:01.080 --> 04:57:08.959
that we may not be aware of. As I now

1229
04:57:09.119 --> 04:57:17.360
massage your stomach in front of your stomach, making circles

1230
04:57:18.840 --> 04:57:27.319
around your belly button, and then go in the other

1231
04:57:27.400 --> 04:57:37.639
way around, there's a gentleness and a freedom that comes

1232
04:57:39.439 --> 04:57:49.360
from feeling how you're feeling. As I now move down

1233
04:57:50.720 --> 04:57:57.799
the tops of your thighs, the muscles, massaging them, and

1234
04:57:57.840 --> 04:58:00.759
I can do this too leg because at the same

1235
04:58:00.880 --> 04:58:11.880
time pressing down massaging deeply those muscles in your thighs

1236
04:58:12.560 --> 04:58:21.599
at front of your thighs, and moving down to your knees,

1237
04:58:22.400 --> 04:58:35.080
gently massaging your knees, sliding down your shins, putting pressure

1238
04:58:35.159 --> 04:58:42.919
on either side of your shin gently softly but firmly,

1239
04:58:47.080 --> 04:58:56.919
moving down to your ankles, stroking the tops of your feet,

1240
04:59:02.919 --> 04:59:08.360
and then with each foot in each hand, just gently

1241
04:59:08.560 --> 04:59:16.880
messaging the whole of the foot, the top, the bottom,

1242
04:59:17.639 --> 04:59:25.959
your heel, your ankle, your toes, messaging every part of

1243
04:59:26.040 --> 04:59:34.400
your feet. It feels so good just to let go

1244
04:59:35.759 --> 05:00:00.279
and enjoy the process, enjoy feeling so deeply relaxed, much

1245
05:00:00.360 --> 05:00:07.400
comfort and so many feelings to come just from touching

1246
05:00:07.520 --> 05:00:23.959
your skin. And you can just lie there for as

1247
05:00:24.119 --> 05:00:33.919
long as you choose, enjoying the feeling of deep comfort

1248
05:00:36.959 --> 05:00:38.919
from being massaged.

1249
05:00:40.919 --> 05:00:41.240
By me.

1250
05:00:48.439 --> 05:01:10.439
Enjoy feeling deeply right. And all we're gonna do is

1251
05:01:14.000 --> 05:01:30.520
blow out some candles. In your mind, there are going

1252
05:01:30.599 --> 05:01:41.000
to be a hundred candles, and you're going to blow

1253
05:01:41.119 --> 05:01:51.520
each one out individually, one by one, starting at one hundred.

1254
05:01:52.599 --> 05:02:03.319
As I count down all the way down to one,

1255
05:02:04.479 --> 05:02:13.400
and each time I say a number, you can imagine

1256
05:02:13.439 --> 05:02:19.919
that candle in front of you, and I'd like you

1257
05:02:20.000 --> 05:02:39.360
to actually physically gently blow that candle out, just so

1258
05:02:39.400 --> 05:02:47.720
it's not a big blow, Its just a gentle and

1259
05:02:47.799 --> 05:02:57.360
that candle will extinguish. And then I'll say the next

1260
05:02:57.479 --> 05:03:08.439
number to move down, and you can just blow that

1261
05:03:08.520 --> 05:03:18.520
one out as well. And as we move down, the numbers,

1262
05:03:23.040 --> 05:03:31.720
you'll find yourself feeling more and more relaxed. If you

1263
05:03:31.880 --> 05:03:41.040
need to sleep, you'll also find yourself becoming incredibly tired

1264
05:03:42.240 --> 05:03:53.680
and sleepy. In fact, you may struggle to blow out

1265
05:03:53.720 --> 05:04:10.639
all one hundred of these candles as you feel more

1266
05:04:10.759 --> 05:04:38.439
and more deeply relaxed, more and more deeply tired, And

1267
05:04:38.840 --> 05:04:48.599
the further you go down, the more your mind starts

1268
05:04:49.040 --> 05:05:00.400
to drift. You may find that you stop listening listening

1269
05:05:00.560 --> 05:05:13.159
to me after a while. And even though there may

1270
05:05:13.159 --> 05:05:21.959
be background sounds where you are, you'll be aware of

1271
05:05:22.000 --> 05:05:37.560
those sounds at the moment, be may start to just

1272
05:05:41.200 --> 05:06:00.599
not even notice them at all, because they're unimportant. Where

1273
05:06:00.680 --> 05:06:08.200
I am, I've got the sounds of the birds, there's horrors,

1274
05:06:08.360 --> 05:06:16.319
the pigeon who likes to say hello sometimes, and there's

1275
05:06:16.360 --> 05:06:26.720
the odd plane that goes by, maybe traffic and trains

1276
05:06:27.000 --> 05:06:39.560
in the distance. But none of that scene is important whatsoever.

1277
05:06:44.159 --> 05:06:58.720
More candles you blow out less important. Anything is. More

1278
05:06:59.119 --> 05:07:11.400
candles you blow out, the further seem to move away.

1279
05:07:16.919 --> 05:07:24.040
From sounds and.

1280
05:07:21.439 --> 05:07:33.880
From general date days. Stuff seems to just move away

1281
05:07:36.360 --> 05:07:44.680
on its own. You feel more.

1282
05:07:46.840 --> 05:08:04.319
Calmer with every candle you blow out, guiding you.

1283
05:08:07.479 --> 05:08:20.599
To the next number. Do you hear me say, and

1284
05:08:20.639 --> 05:08:38.560
then you blow that candle out to so easy, so simple.

1285
05:08:48.080 --> 05:09:02.080
We're gonna start by introducing the first candle. It is

1286
05:09:02.159 --> 05:09:20.919
a hundred fast candle is one hundred. When you blow

1287
05:09:20.959 --> 05:09:40.599
that candle out, you'll find immediately a slight change in

1288
05:09:40.759 --> 05:09:49.000
how you feel, as well as the real sense of

1289
05:09:51.560 --> 05:10:20.360
positivity growing within you, relaxation and sleepiness expanding. Starting with

1290
05:10:26.799 --> 05:11:07.799
one hundred, blow out that candle now ninety nine, candle

1291
05:11:10.319 --> 05:12:50.240
ninety eight, candle ninety seven, ten ninety six, ten ninety five,

1292
05:13:05.720 --> 05:14:35.880
hand ninety four, candle ninety three and ninety two and

1293
05:14:44.720 --> 05:16:05.319
ninety one, ten to ninety and eighty nine and eighty

1294
05:16:07.319 --> 05:19:34.799
eight and eighty end, eighty eight five fend hand and

1295
05:19:48.400 --> 05:23:08.400
eighty two N two one en seventy nine, candle seventy eight,

1296
05:23:17.240 --> 05:24:19.880
candle seventy seven, candle seventy six, candle seventy five, candle

1297
05:24:22.680 --> 05:25:33.439
seventy four, candle seventy three, candle sevent two, candle seventy one,

1298
05:25:40.560 --> 05:26:41.639
candle seventy one, candle seventy and sixty nine, candle sixty eight,

1299
05:26:51.360 --> 05:27:54.080
candle sixty seven, candle sixty five, candle sixty four candle

1300
05:27:56.200 --> 05:28:48.680
sixty four, candle sixty three, candle sixty and sixty one,

1301
05:29:11.360 --> 05:30:51.000
candle sixty and fifty nine, handle fifty eight, candle fifty seven,

1302
05:30:57.560 --> 05:32:25.880
candle fifty six, candle fifty five, candle fifty four, handle

1303
05:32:28.400 --> 05:34:27.040
fifty three, candle fifty two, fifty two, keen to fifty two,

1304
05:34:27.880 --> 05:36:05.439
candle fifty one, candle fifty, candle fourty nine, can forty eight,

1305
05:36:42.799 --> 05:37:56.000
candle forty seven, candle forty six, candle forty five.

1306
05:38:22.560 --> 05:39:10.000
And novoty two, candle.

1307
05:39:13.840 --> 05:41:18.560
Forty one, candle forty, candle thirty nine and thirty eight,

1308
05:41:47.919 --> 05:43:27.599
can't do thirty seven, canto thirty five, jen thirty four,

1309
05:44:00.959 --> 05:46:52.439
handle thirty three, handle thirty one, chandle thirty and twoin

1310
05:46:53.360 --> 05:49:15.840
teen nine, can twenty eight and twenty seven, candle twenty six,

1311
05:49:56.680 --> 05:51:28.119
candle twenty five and too tif four, end twenty three

1312
05:52:06.759 --> 05:53:25.560
and twenty deep two and twenty two one and to

1313
05:53:29.799 --> 05:58:42.279
winty chend ninety, candle seventeen sixteen, chancel fourteen ten, tull

1314
05:59:28.119 --> 06:01:52.080
four and eleven, en.

1315
06:01:30.479 --> 06:01:31.639
Jame do.

1316
06:01:36.080 --> 06:02:34.680
Nine ten.

1317
06:02:39.880 --> 06:05:47.880
Eight s six, can't you can do four and doy

1318
06:06:50.400 --> 06:07:47.560
seven two two.

1319
06:07:54.599 --> 06:07:54.959
Four.

1320
06:08:00.639 --> 06:08:07.840
Let go of all of those thoughts worries, concerns about

1321
06:08:07.880 --> 06:08:14.439
the past, thoughts about the future, and even things you've

1322
06:08:14.479 --> 06:08:22.279
been thinking about today. Just let it all go because

1323
06:08:22.279 --> 06:08:30.000
none of it is useful in this moment. This is

1324
06:08:30.919 --> 06:08:50.400
your opportunity to just focus on feeling relaxed, allowing yourself

1325
06:08:50.520 --> 06:08:58.319
to get in touch with that natural sense of peace

1326
06:09:00.959 --> 06:09:06.639
that we all have within us. It's available for everyone.

1327
06:09:07.759 --> 06:09:12.720
It just sometimes takes a little bit of effort to

1328
06:09:12.840 --> 06:09:18.959
set up the right time and place in order for

1329
06:09:19.000 --> 06:09:28.000
you to just let go. Because when you do decide

1330
06:09:28.319 --> 06:09:33.680
to let go and relax, that's what your body starts

1331
06:09:33.720 --> 06:09:44.000
to do because you've chosen. You've chosen to just allow

1332
06:09:44.119 --> 06:09:50.000
your body to unwind and your mind starts to slow down.

1333
06:09:53.319 --> 06:09:57.720
And it's a nice feeling. It's a nice feeling at

1334
06:09:57.759 --> 06:10:03.720
the beginning, just to know that you have chosen to

1335
06:10:03.840 --> 06:10:12.919
decide to relax deeply, and because you've made that decision,

1336
06:10:14.680 --> 06:10:21.759
your body will just follow suit. Because sometimes all the

1337
06:10:21.880 --> 06:10:26.639
muscles in your body need is just permission from you

1338
06:10:27.680 --> 06:10:36.200
to relax. Because so often we're busy, we're going from

1339
06:10:36.240 --> 06:10:40.319
here to there, we're walking around and we're doing stuff,

1340
06:10:42.520 --> 06:10:48.880
and the body doesn't have any time or space to

1341
06:10:49.080 --> 06:10:56.240
really relax deeply. So it kind of waits for you

1342
06:10:56.360 --> 06:11:05.279
to lead. The way, waits for you your permission. And

1343
06:11:05.360 --> 06:11:11.840
when you do give your permission, when you give the

1344
06:11:11.919 --> 06:11:18.319
say so, when you say okay, it's time for your

1345
06:11:18.319 --> 06:11:28.200
body to let go completely and relax totally, your body

1346
06:11:28.360 --> 06:11:37.360
just follows. It's like a breath of relief. Ah good,

1347
06:11:37.400 --> 06:11:44.360
I can now relax. That feeling at the end of

1348
06:11:44.400 --> 06:11:48.439
a day of very physical day that you may experience

1349
06:11:48.520 --> 06:11:51.840
in the past. But you get home and you just

1350
06:11:52.040 --> 06:11:56.360
sit down on a chair, maybe you kick your shoes off,

1351
06:11:56.400 --> 06:12:03.040
and ah, feels so nice knowing that you don't have

1352
06:12:03.119 --> 06:12:06.680
to get up again for a little while at least

1353
06:12:07.759 --> 06:12:10.439
if you choose, you can just sit there for maybe

1354
06:12:10.479 --> 06:12:23.959
an hour to feels blissful. And just by sitting down

1355
06:12:24.200 --> 06:12:28.919
like that, your body knows that it's time to relax.

1356
06:12:30.520 --> 06:12:36.400
Your body has been given permission from you. Because it's

1357
06:12:36.439 --> 06:12:46.680
a mindset in your mind, you're prepared to let go

1358
06:12:46.799 --> 06:12:56.959
of everything and just completely allow all the stress of

1359
06:12:56.959 --> 06:13:15.159
your body to evaporate. Any tensions can just gradually vanish.

1360
06:13:15.400 --> 06:13:27.159
It's almost like magic, really, because that sense of relaxation

1361
06:13:27.439 --> 06:13:33.479
in your body, it's a very natural state. It's not

1362
06:13:33.599 --> 06:13:38.479
something unusual It may feel unusual when you first start

1363
06:13:38.520 --> 06:13:43.040
to relax, if you if you haven't really spent a

1364
06:13:43.080 --> 06:13:47.360
lot of time focusing and giving yourself this space to

1365
06:13:47.479 --> 06:13:52.799
let go completely and relax, they seem are most alien,

1366
06:13:54.639 --> 06:14:00.639
but it isn't. It's actually the most natural thing in

1367
06:14:00.639 --> 06:14:11.000
the world to let go completely, to relax totally, the

1368
06:14:11.040 --> 06:14:22.000
most natural thing in the world to allow yourself to

1369
06:14:22.240 --> 06:14:30.119
feel really calm in your mind. And it is almost

1370
06:14:30.680 --> 06:14:37.759
like a literal unwinding. It's like you press a button

1371
06:14:40.400 --> 06:14:46.840
and all the tension just releases, and it's like a wheel,

1372
06:14:47.200 --> 06:14:51.400
like a cog, like the inside of a clock, just unwinding.

1373
06:14:52.080 --> 06:14:56.000
And it's almost like you could see the little wind

1374
06:14:56.119 --> 06:15:01.959
up knob that's used just going the opposite way that

1375
06:15:02.040 --> 06:15:07.959
you choose to wind it up, and the energy that

1376
06:15:08.200 --> 06:15:18.439
fremetic stress for energy gradually winding down, losing its power,

1377
06:15:19.680 --> 06:15:27.240
losing its strength as a sense of relaxation becomes stronger

1378
06:15:28.319 --> 06:15:37.919
and deeper, and you may find a the more relaxed

1379
06:15:39.240 --> 06:15:50.200
you feel, that your mind starts to wonder, maybe just

1380
06:15:50.279 --> 06:15:54.520
seem to stop listening to me for a while. Your

1381
06:15:54.599 --> 06:16:00.000
mind goes somewhere else, and then you realize you're listening

1382
06:16:00.080 --> 06:16:05.159
into me again, and that was just your mind to

1383
06:16:05.360 --> 06:16:15.840
drifting to sleep, which is quite natural, because sometimes when

1384
06:16:15.880 --> 06:16:22.720
we're stressed and tense, we're not I mean, I actually

1385
06:16:22.759 --> 06:16:27.720
be aware of what we need, what we physically or

1386
06:16:27.759 --> 06:16:38.080
emotionally need in this moment. But when you allow your

1387
06:16:38.119 --> 06:16:43.919
body and mind to relax completely and you let go

1388
06:16:44.040 --> 06:16:53.200
of all thoughts, concerns, worries, ideas, all letting them go,

1389
06:16:54.080 --> 06:17:02.479
allow them to drop onto the floor. When you start

1390
06:17:02.599 --> 06:17:11.159
to get in touch with the feelings of such relaxation,

1391
06:17:14.759 --> 06:17:20.840
and this feels so nice, to be in touch with

1392
06:17:21.400 --> 06:17:29.919
the calmness of the different body parts as they become

1393
06:17:30.240 --> 06:17:46.919
looser and looser. Even your breathing seems easier and more natural, effortless,

1394
06:17:49.520 --> 06:17:53.439
as that cool air enters through your mouth or nose

1395
06:17:54.680 --> 06:18:05.720
into your lungs, breathing in comfort and relaxation, and then

1396
06:18:05.880 --> 06:18:14.080
just breathing out any excess remain intention or stress from

1397
06:18:14.159 --> 06:18:22.439
every part of your body and mind. And as you

1398
06:18:22.520 --> 06:18:28.319
start to focus on your mind, maybe you notice that

1399
06:18:28.560 --> 06:18:37.360
things come to a standstill or maybe just much much

1400
06:18:37.759 --> 06:18:46.880
lower than before, because your mind is not really needed

1401
06:18:48.360 --> 06:18:56.080
when listening to my voice, which allows your mind to

1402
06:18:56.240 --> 06:19:04.279
relax just as deep the is your body, and that's

1403
06:19:04.439 --> 06:19:17.080
synchronicity between the relaxation of your body and relaxation of

1404
06:19:17.119 --> 06:19:28.720
your mind. Let you know that feeling completely calm, loose,

1405
06:19:29.040 --> 06:19:43.319
and relaxed really is a great healing experience fear and

1406
06:19:43.520 --> 06:19:56.080
has so many positive benefits for your body, mind, and

1407
06:19:56.159 --> 06:20:03.119
your life. To be able to to let go everything

1408
06:20:04.799 --> 06:20:13.479
and to relax completely in all parts of your body

1409
06:20:14.840 --> 06:20:25.400
and mind. Even your bones are relaxed, all your muscles

1410
06:20:25.439 --> 06:20:41.080
are relaxed, even the skin that covers your body is relaxed.

1411
06:20:46.200 --> 06:20:47.759
Every hair.

1412
06:20:50.479 --> 06:20:51.319
That you have.

1413
06:20:52.840 --> 06:21:11.000
Is also deeply relaxed. And your brain restarts to feel

1414
06:21:11.360 --> 06:21:23.919
the benefits of this healing relaxation. And then as you

1415
06:21:24.119 --> 06:21:30.759
focus on the inside of your scalp where your brain is,

1416
06:21:32.479 --> 06:21:40.319
you can start to realize and notice the benefits of

1417
06:21:40.439 --> 06:21:52.159
your brain relaxing deeply. Then, as your brain continues to

1418
06:21:52.279 --> 06:22:02.400
relax sends those messages to the rest of your body

1419
06:22:04.319 --> 06:22:20.919
and your mind to rely, relax even more deeply, relaxy

1420
06:22:22.919 --> 06:22:39.560
more completely, letting go of any remaining thoughts or concens

1421
06:22:41.319 --> 06:22:47.720
allow them just to drop onto the floor because they're

1422
06:22:47.759 --> 06:22:56.279
no longer necessary in this moment, In this moment of

1423
06:22:56.599 --> 06:23:22.119
deep relaxation and calmness, filling your brain with deep concentrated heathing, calming,

1424
06:23:27.360 --> 06:23:45.959
relaxing every part of your brain feething so loose and comfortable,

1425
06:23:49.159 --> 06:24:02.400
so relaxed, and be peaceful your brain fear us so light,

1426
06:24:04.639 --> 06:24:13.439
that's so healthy, and that sense of deep deep comfort

1427
06:24:15.799 --> 06:24:29.840
really does allow you to enjoy those ever increasing sensations

1428
06:24:30.119 --> 06:24:44.560
of comfort that are spreading throughout your body, relaxing each

1429
06:24:46.119 --> 06:24:59.560
and every muscle of your body, e and deeper and deeper,

1430
06:25:02.560 --> 06:25:20.240
much more deeper than before, much more comfort spreading through

1431
06:25:21.599 --> 06:25:33.680
your body in your mind, be so peaceful and calm,

1432
06:25:35.599 --> 06:25:50.119
so very very peaceful in avery part of your body,

1433
06:25:51.720 --> 06:26:11.240
letting go of everything as everything so peaceful, calm, so

1434
06:26:12.080 --> 06:26:35.080
relax a very second the passes you feel dper deper relax,

1435
06:26:38.919 --> 06:27:02.639
dper and dper relax calm, so calm, peace for so

1436
06:27:04.000 --> 06:27:15.400
very peace from your head down to your toes. Such

1437
06:27:16.360 --> 06:27:28.720
peace and comfort growing all all the time, Such peace

1438
06:27:29.639 --> 06:27:43.319
and comfort spreading through your body and mind deeper and deeper,

1439
06:27:46.000 --> 06:28:00.000
such comfort spreading and sinking deeper into avery muscle your body,

1440
06:28:03.720 --> 06:28:05.599
so that you feel.

1441
06:28:07.560 --> 06:28:23.840
Amazing, so relaxed, so peaceful, so relax.

1442
06:28:27.479 --> 06:28:43.840
And peace letting go everything. I'm gonna do a body scan,

1443
06:28:45.639 --> 06:28:52.119
focusing on firstly how you feel in your body, not

1444
06:28:52.159 --> 06:28:57.639
trying to change how you feel, not trying to relax,

1445
06:28:58.880 --> 06:29:03.959
not trying to move away from any discomfort or stress

1446
06:29:04.080 --> 06:29:11.599
or tension. Just accepting, observing and accepting how you feel

1447
06:29:12.479 --> 06:29:17.439
in the different parts of your body, just allowing yourself

1448
06:29:18.799 --> 06:29:26.319
to be exactly as you are, to notice to get

1449
06:29:26.319 --> 06:29:35.000
in touch with how you actually feel in this moment.

1450
06:29:38.439 --> 06:29:45.000
So I'm going to start off by focusing on your hands.

1451
06:29:49.560 --> 06:29:57.279
Just be aware of your hands. I'd like you to

1452
06:29:57.479 --> 06:30:02.479
move your hands around, just maybe move your fingers a

1453
06:30:02.520 --> 06:30:08.880
little bit. I've been and closing your hands very gently,

1454
06:30:10.520 --> 06:30:16.200
just so that you can get in touch with how

1455
06:30:16.319 --> 06:30:30.639
your hands and your fingers fell, very very slow movements.

1456
06:30:38.880 --> 06:30:46.680
Focusing now on your feet, and if you can just

1457
06:30:46.799 --> 06:30:51.959
do kind of an equivalent with your feet is you've

1458
06:30:52.119 --> 06:30:58.799
just done with your hands, Maybe turn in your ankles,

1459
06:31:00.319 --> 06:31:08.680
moving your feet around, moving your toes gently but only

1460
06:31:09.880 --> 06:31:21.759
very gently and very slowly, noticing how your feet feel

1461
06:31:23.759 --> 06:31:37.119
in this moment. Focusing now on your eyes, I like

1462
06:31:37.200 --> 06:31:44.240
you to just focus on your eyelids. Maybe you can

1463
06:31:44.400 --> 06:31:48.599
open and close your eyes a couple of times to

1464
06:31:48.799 --> 06:31:52.639
really get in touch with how you feel when you

1465
06:31:52.680 --> 06:32:01.000
do close your eyes. The muscle changes in your eyes

1466
06:32:01.159 --> 06:32:09.040
when you do close them, maybe raising your eyebrows. It

1467
06:32:09.360 --> 06:32:16.919
stretches the tops of your eyes, perhaps quinting your eyes,

1468
06:32:20.599 --> 06:32:25.919
scrunching up your eyes just so you can hear it again.

1469
06:32:26.200 --> 06:32:39.840
Touch with all aspects of how your eyes feel right now.

1470
06:32:49.040 --> 06:32:55.479
Now focus in on your thighs, and it just starts

1471
06:32:55.520 --> 06:33:04.240
you to gently tense your thighs, just very very gently,

1472
06:33:05.759 --> 06:33:17.720
just enough so you can become more attuned to the

1473
06:33:17.720 --> 06:33:26.360
physical sensation of your upper legs, the front of your thighs,

1474
06:33:26.479 --> 06:33:37.799
and the backs of your thighs. Noticing and observing how

1475
06:33:39.840 --> 06:33:54.959
your thighs feel. Right now, moving your focus to the

1476
06:33:55.040 --> 06:34:01.919
back of your neck. In the back of your neck

1477
06:34:03.360 --> 06:34:08.639
the muscles, and of course they lead to the side

1478
06:34:08.720 --> 06:34:12.880
of your neck. They also lead to the top of

1479
06:34:12.919 --> 06:34:19.599
your back, which leads to your shoulders. So as your

1480
06:34:19.639 --> 06:34:25.439
focus on the back of your neck, maybe you can

1481
06:34:26.279 --> 06:34:31.880
move your head gently upwards as if you're looking up,

1482
06:34:33.759 --> 06:34:39.439
Maybe moving your head down as if you're looking down.

1483
06:34:42.520 --> 06:34:47.599
Perhaps moving your head side to side, right to left,

1484
06:34:49.479 --> 06:35:04.200
only very slowly, very gently, trying to force anything. It

1485
06:35:04.319 --> 06:35:13.919
has to be very very gentle just so you can

1486
06:35:15.360 --> 06:35:26.959
be more in touch with the feelings, with the sensations,

1487
06:35:27.159 --> 06:35:36.720
the physical sensations of how the back of your neck feels.

1488
06:35:38.119 --> 06:35:53.520
Right now, as we now focus on the tops of

1489
06:35:53.599 --> 06:35:59.840
your arms, the parts where your biceps and your triceps,

1490
06:36:01.080 --> 06:36:09.240
between your elbow and your shoulders. Should focus on those parts,

1491
06:36:10.200 --> 06:36:15.919
the tops of your arms. You may like to just

1492
06:36:16.680 --> 06:36:28.000
tense them, but very very gently and slowly, so you're

1493
06:36:28.000 --> 06:36:37.880
not straining or put in any pressure whatsoever on your arms.

1494
06:36:40.159 --> 06:36:46.840
It's just so that you can gain more of a

1495
06:36:47.159 --> 06:36:57.560
sense of how your upper arms are feeling in this

1496
06:36:57.919 --> 06:37:10.919
moment and just noticing as you gently, very gently and

1497
06:37:11.439 --> 06:37:24.520
slowly tighten the muscles and then let go. Notice how

1498
06:37:24.720 --> 06:37:38.799
the tops of your arms feel right now, as we

1499
06:37:39.520 --> 06:37:50.240
now focus on your stomach, the area the lower abdomen

1500
06:37:50.360 --> 06:37:56.319
area below your belly button, moving all the way down,

1501
06:37:59.599 --> 06:38:10.240
do you hips just above your grind. Maybe you're able

1502
06:38:10.360 --> 06:38:20.319
to tense these muscles in the area very very gently

1503
06:38:23.720 --> 06:38:34.119
and slowly. If that's a difficult thing to do, and

1504
06:38:34.240 --> 06:38:43.279
maybe you can just move your body, pushing your stomach up,

1505
06:38:44.919 --> 06:38:50.840
maybe moving a little bit to the side using your hips,

1506
06:38:50.959 --> 06:38:59.159
just so you can get more in tune with how

1507
06:38:59.319 --> 06:39:18.360
you're lower abdomen area is feeling in this moment. Just

1508
06:39:18.720 --> 06:39:40.959
noticing the physical sensations or your lower abdomen as you

1509
06:39:41.200 --> 06:39:54.520
move your attention to your mouth, notice in your lips

1510
06:39:56.479 --> 06:40:13.959
and inside your mouth, your teeth, your guns, your tongue,

1511
06:40:14.520 --> 06:40:23.240
Just noticing how your tongue and your mouth feels. It

1512
06:40:23.279 --> 06:40:32.360
may help by moving your tongue around your mouth, moving

1513
06:40:32.400 --> 06:40:39.840
it to your left, maybe pressing it gently against the

1514
06:40:40.040 --> 06:40:46.279
side of your mouth, and then to the right, gently

1515
06:40:46.759 --> 06:40:54.720
to the side of your mouth, perhaps pressing up against

1516
06:40:53.520 --> 06:41:01.599
the top of your mouth, and then down gently against

1517
06:41:01.639 --> 06:41:12.479
the bottom of your mouth, always very slowly and a

1518
06:41:12.720 --> 06:41:32.319
very very gentle so that you can be aware of

1519
06:41:32.400 --> 06:41:54.599
how you feel in your mouth area. Now I'm going

1520
06:41:54.720 --> 06:41:56.200
to focus.

1521
06:41:57.759 --> 06:42:09.599
On your wrists, and.

1522
06:42:09.479 --> 06:42:18.520
I'll ask you to maybe just rotate your wrists by

1523
06:42:18.560 --> 06:42:29.439
moving your hands in a circular motion very gently and slowly,

1524
06:42:32.200 --> 06:42:50.599
just so that you can feel the sensations that you

1525
06:42:50.759 --> 06:42:56.279
are currently experiencing in.

1526
06:42:59.200 --> 06:42:59.720
Your rest.

1527
06:43:04.200 --> 06:43:14.279
Perhaps smooth in your hands up and down again very

1528
06:43:16.799 --> 06:43:39.639
very gently and slowly, very gentle and slow.

1529
06:43:53.080 --> 06:43:54.040
As you now.

1530
06:43:56.520 --> 06:44:12.439
Start to observe your lower back. The bad part is

1531
06:44:12.720 --> 06:44:29.520
just above your hips, where your coxis are a whole area,

1532
06:44:30.479 --> 06:44:36.200
which also really does include the sides of your body,

1533
06:44:37.880 --> 06:44:47.639
because those muscles are very much connected as those muscles

1534
06:44:48.439 --> 06:44:55.040
also move into your hip area, connecting to your buttocks,

1535
06:44:57.680 --> 06:45:12.479
the sides of your hips, and if you're physically able

1536
06:45:12.599 --> 06:45:21.799
to do so, maybe you can very gently just move

1537
06:45:22.000 --> 06:45:38.279
your body ever so slightly, very slowly some side, decide

1538
06:45:38.759 --> 06:45:55.599
just enough to gauge how you feel in your lower back.

1539
06:46:03.159 --> 06:46:17.959
Perhaps it even move your hips gently up and down gently,

1540
06:46:19.080 --> 06:46:33.639
slowly in order to be in touch with the physical

1541
06:46:34.159 --> 06:47:01.639
sensations of your lower back. As we now move your

1542
06:47:01.720 --> 06:47:13.959
attention to your jaw, the area from your chin all

1543
06:47:14.040 --> 06:47:21.080
the way up to near where your ears are. The

1544
06:47:21.200 --> 06:47:36.680
hole of your jaw, you can just if it's okay

1545
06:47:36.759 --> 06:47:47.639
to do sid gently open your mouth, not wide, no stretching,

1546
06:47:48.919 --> 06:48:02.560
just very gently and slowly opening your mouth thing, closing

1547
06:48:02.680 --> 06:48:21.639
your mouth lury gently and slowly, so you can.

1548
06:48:23.520 --> 06:48:24.840
Be in touch.

1549
06:48:31.200 --> 06:49:05.919
With high your jaw feels. Now I to sing now

1550
06:49:07.919 --> 06:49:20.840
your chest area, and you don't need to do anything

1551
06:49:22.759 --> 06:49:33.959
to move your chest because it moves every time you breathe,

1552
06:49:34.759 --> 06:49:48.200
and it moves very gently and slowly automatically with each

1553
06:49:48.479 --> 06:50:03.040
breath you take. As you focus on the how your

1554
06:50:03.159 --> 06:50:48.080
chest feels when you pray, move in your focus to

1555
06:50:48.200 --> 06:51:06.880
your forms, your elbows maybe bought two very gently and

1556
06:51:07.520 --> 06:51:18.680
slowly tense the muscles in your forearms, and when you

1557
06:51:18.799 --> 06:51:35.439
do that, you can feel your elbows as well, very

1558
06:51:35.840 --> 06:52:08.279
gently and slowly, gently and softly up saving your forearms

1559
06:52:11.159 --> 06:52:40.880
and delpers no focus of the rest of your back.

1560
06:52:45.000 --> 06:52:54.520
You're upper back in the middle, the middle of your

1561
06:52:54.639 --> 06:53:17.159
back again, this part of your body. News. Also every

1562
06:53:17.560 --> 06:53:33.520
time you breath. You may not notice that usually thes

1563
06:53:33.680 --> 06:53:40.400
you observe your upper back in the middle of your back.

1564
06:53:44.080 --> 06:54:39.880
You can really feel that gentle and slow movement moving

1565
06:54:40.080 --> 06:54:56.000
your focus into your area, your butties, your grain, there's

1566
06:54:56.240 --> 06:55:33.799
muscles and those bones in your midsection. Just noticing how

1567
06:55:33.840 --> 06:55:54.599
your hips feel. Right now, you can very very gently

1568
06:55:57.200 --> 06:56:12.720
move your hips, maybe side to side, very gently and slowly,

1569
06:56:29.759 --> 06:57:05.639
very gently, softly and slowly. Everything starts to slow down,

1570
06:57:12.119 --> 06:57:17.840
including the thoughts in your mind and your mind itself

1571
06:57:21.000 --> 06:57:27.680
just starts to gradually. It doesn't have to be instant,

1572
06:57:27.759 --> 06:57:35.799
but just gradually starting too. It's almost like time is

1573
06:57:36.200 --> 06:57:47.560
storing chin. It's a slower pace to maybe what you're

1574
06:57:47.680 --> 06:57:55.360
used to in your day to day life. It's a

1575
06:57:55.560 --> 06:58:22.520
slower movement of energy, very small movements which make up

1576
06:58:22.840 --> 06:58:30.439
the larger movements, which is always the case. Now, when

1577
06:58:30.439 --> 06:58:35.639
you move your hand, it might seem like it's one movement,

1578
06:58:35.720 --> 06:58:43.720
but it's lots of minute different muscles moving in accordance

1579
06:58:43.799 --> 06:58:55.080
with each other. And what happens in this space that

1580
06:58:55.119 --> 06:59:14.400
we're sharing is we move from that big movement into

1581
06:59:14.439 --> 06:59:31.919
those smaller movements. Starting to focus on how your body feels,

1582
06:59:33.599 --> 06:59:37.919
not just as a whole, not just oh, i'm feel

1583
06:59:37.919 --> 06:59:42.639
in this way. I'm feeling stressed or tense, or I'm

1584
06:59:42.680 --> 06:59:48.080
feeling relaxed and calm. I'm feeling this way, I'm feeling

1585
06:59:48.159 --> 06:59:59.319
that way. Starting to notice that your body begins to

1586
06:59:59.439 --> 07:00:16.439
present to you small feelings around your body, small physical

1587
07:00:16.680 --> 07:00:35.680
sensations in your legs, whether pleasurable or not. Maybe resisting

1588
07:00:35.759 --> 07:00:44.599
the temptation to label them or to judge them those feelings,

1589
07:00:46.279 --> 07:00:50.840
just thinking them, thinking about them is just being neutral,

1590
07:00:53.400 --> 07:01:08.759
just feelings, not being particularly concerned, but just noticing what

1591
07:01:08.959 --> 07:01:22.279
your body is telling you, the feelings in your arms,

1592
07:01:25.240 --> 07:01:30.200
instead of feeling the whole of the arm, maybe notice

1593
07:01:30.439 --> 07:01:42.639
those individual feelings for all those different muscles and the

1594
07:01:42.919 --> 07:01:52.279
skin the hairs of your arms, all the internal parts

1595
07:01:52.319 --> 07:02:08.560
of your arms, the veins, the bones, just being aware

1596
07:02:08.680 --> 07:02:17.159
of maybe your elbow on your right arm has a

1597
07:02:17.200 --> 07:02:29.479
certain feeling, maybe your left wrist also has its own

1598
07:02:29.959 --> 07:02:49.919
individual physical sensation, or about your forearm on your right arm,

1599
07:02:52.000 --> 07:03:05.240
your right forearm, and may not be any particular feeling

1600
07:03:05.360 --> 07:03:13.479
that you could even give a name to, may not

1601
07:03:13.560 --> 07:03:18.560
feel like anything other than just a feeling. You know,

1602
07:03:18.759 --> 07:03:31.200
it's there. The feelings in your shoulders, perhaps your shoulders

1603
07:03:31.279 --> 07:03:34.560
when you think about them, you're kind of almost like

1604
07:03:34.680 --> 07:03:41.360
they're the same, you know, the same feeling, almost like

1605
07:03:41.799 --> 07:03:46.439
both of your shoulders are just one thing. Of course

1606
07:03:46.520 --> 07:03:57.880
they're not. And when you focus on your left shoulder

1607
07:04:00.560 --> 07:04:06.959
and then on your right shoulder, maybe find that you

1608
07:04:07.119 --> 07:04:12.200
move the muscles a little bit, maybe tense the muscles gently,

1609
07:04:17.799 --> 07:04:50.200
noticing the difference in each shoulder. Your lower back, the

1610
07:04:50.319 --> 07:04:54.479
left side of your lower back and the right side

1611
07:04:54.560 --> 07:05:05.279
of your lower back of course that connection to your

1612
07:05:05.319 --> 07:05:18.680
buttocks and to your hips, and also moving up into

1613
07:05:18.759 --> 07:05:31.639
the middle of your back. And sometimes like right now,

1614
07:05:31.759 --> 07:05:36.560
actually when I focus on their part, when I focused

1615
07:05:36.599 --> 07:05:42.439
on my buttocks and then I focused on the middle

1616
07:05:42.479 --> 07:05:45.400
of my back, I almost felt like the muscles in

1617
07:05:45.439 --> 07:05:55.520
my lower back were being stretched very gently, just stretched

1618
07:05:55.599 --> 07:06:03.439
a little bit. Even though I wasn't doing anything to

1619
07:06:03.479 --> 07:06:09.279
try to stretch your lower back, it just seemed to happen.

1620
07:06:10.439 --> 07:06:27.680
The feeling of very gently stretching your lower back comes

1621
07:06:27.720 --> 07:06:56.799
along feeling in your chest. Just noticing what sensations you

1622
07:06:57.439 --> 07:07:14.479
are experiencing in your chest right now. And there's so

1623
07:07:14.680 --> 07:07:19.080
much of the chest. Obviously there's the collar bone leading

1624
07:07:19.279 --> 07:07:25.720
to the chest. You've got the chest bone, You've got

1625
07:07:25.720 --> 07:07:34.319
the muscles in your chest, and of course, if you're female,

1626
07:07:34.560 --> 07:07:44.479
there's possibly the breasts. If you're male, you've got the

1627
07:07:44.560 --> 07:07:50.200
different well why not that different these days? But there

1628
07:07:50.200 --> 07:07:55.400
may be more muscles at the top of the chest,

1629
07:07:58.759 --> 07:08:03.080
but at the side underneath it's pretty much the same.

1630
07:08:03.840 --> 07:08:06.919
Whether you're a man or a woman. There's muscles there,

1631
07:08:08.240 --> 07:08:13.360
muscles that stretch out to your back as well as

1632
07:08:13.439 --> 07:08:21.880
breast tissue it stretches and moves into your back. To

1633
07:08:22.000 --> 07:08:41.439
just being aware of your chest, being with whatever feeling

1634
07:08:41.560 --> 07:09:01.400
there is in your chest. When I noticed that, I

1635
07:09:01.520 --> 07:09:09.560
focus on my chest, I feel it in my back

1636
07:09:09.680 --> 07:09:13.479
and my upper back. I mean, I guess the obvious

1637
07:09:13.560 --> 07:09:21.240
reason would be because you know, I'll breathe in in

1638
07:09:23.919 --> 07:09:27.080
and it stretches my chest and my back at the

1639
07:09:27.159 --> 07:09:47.959
same time. It feels it feels okay, it doesn't feel

1640
07:09:50.599 --> 07:09:55.520
I got a little bit of pain in my right chest,

1641
07:09:57.119 --> 07:10:00.560
a little bit not pain, but a little discomfort, maybe

1642
07:10:02.119 --> 07:10:10.240
stiffness possibly, I don't know. I noticed my shoulders are

1643
07:10:10.279 --> 07:10:19.279
also wanting to flex for some reason. I think that's

1644
07:10:19.279 --> 07:10:27.639
probably part of my upper back, that connection between my

1645
07:10:27.759 --> 07:10:31.880
shoulders and my other back. Because I can move my

1646
07:10:31.919 --> 07:10:39.200
shoulders and stretch the muscles in my back, moving the

1647
07:10:39.279 --> 07:10:45.840
shoulders backwards or up, which then moves I think it's

1648
07:10:45.880 --> 07:11:01.599
the scapulous in your back. It feels quite nice. Actually,

1649
07:11:06.919 --> 07:11:10.119
a good thing about this is you can, if you

1650
07:11:10.240 --> 07:11:24.200
want to, you can just flex or stimulate the various

1651
07:11:24.360 --> 07:11:31.840
muscles in your body gently in order to get more

1652
07:11:31.880 --> 07:11:42.200
of a sense of how they feel. And when you're relaxing,

1653
07:11:47.000 --> 07:11:51.119
when you do tense and muscle and you let it

1654
07:11:51.200 --> 07:11:58.720
go and you let it relax, it relaxes way more

1655
07:12:00.240 --> 07:12:10.279
than it would normally. That you have to feel that

1656
07:12:10.360 --> 07:12:14.279
you're able to do that. There's no point doing it

1657
07:12:14.400 --> 07:12:20.279
if there's an issue with the per part of your body.

1658
07:12:23.720 --> 07:12:30.319
You need to be gentle with yourself at all times

1659
07:12:32.880 --> 07:12:44.479
when relaxing deeply. It's important to be kind to yourself.

1660
07:12:52.000 --> 07:13:00.599
As you notice your mind, how much as your minds

1661
07:13:00.799 --> 07:13:28.040
slowed down since we started this recording, how came and

1662
07:13:28.279 --> 07:13:39.639
peaceful is your mind right now? We have nothing to

1663
07:13:39.720 --> 07:13:49.639
think about and just my voice to listen to, because

1664
07:13:49.680 --> 07:14:00.680
you know, the intention behind this recording is relaxation. At

1665
07:14:00.680 --> 07:14:07.119
the very least, for you to feel more relaxed at

1666
07:14:07.159 --> 07:14:14.279
the end of the recording than you did at the beginning,

1667
07:14:15.680 --> 07:14:24.400
at the very least, for your mind to slow down

1668
07:14:27.200 --> 07:14:40.040
because your body continues to relax, because that's what you

1669
07:14:41.639 --> 07:15:01.479
want to happen. That's what you expect to happen, for

1670
07:15:01.680 --> 07:15:20.360
relaxation to fill your body, maybe calm in your mind

1671
07:15:21.400 --> 07:15:34.439
to the point of boredom. When you start maybe to

1672
07:15:34.520 --> 07:16:16.840
drift away, it's almost as if you're moving further away

1673
07:16:17.119 --> 07:16:24.840
from your body in your mind, just leaving that there,

1674
07:16:32.680 --> 07:16:37.000
kind of liking it an escape pod in the spaceship

1675
07:16:37.360 --> 07:16:40.759
a movie, a space movie. You know when to get

1676
07:16:40.799 --> 07:16:46.799
into a little part in it. Since the month far

1677
07:16:46.959 --> 07:17:16.040
away from the spaceship Safe three and continue to relax.

1678
07:17:36.240 --> 07:17:57.200
Drifting so slow.

1679
07:18:09.880 --> 07:18:27.159
And pa so so.

1680
07:18:27.919 --> 07:19:13.680
Rare and peace and focusing on the feeling of those

1681
07:19:15.119 --> 07:19:33.400
individual parts of your body that are relaxing one by one.

1682
07:19:33.919 --> 07:19:34.520
You may.

1683
07:19:36.159 --> 07:19:49.880
Find that every now and then you realize that you

1684
07:19:50.000 --> 07:19:58.680
aren't listening to my voice because your mind started to

1685
07:19:58.880 --> 07:20:14.119
imagine something different, maybe started to almost move into some

1686
07:20:14.439 --> 07:20:22.880
kind of a dreamy state, and then you become aware

1687
07:20:23.040 --> 07:20:32.439
of my voice again. And even though you may want

1688
07:20:32.479 --> 07:20:37.439
to focus on my voice, you may also wish to

1689
07:20:39.959 --> 07:20:51.599
allow your mind to just drift naturally into that space

1690
07:20:51.799 --> 07:21:15.840
of comfort and safety. As you feel more comfort spreading

1691
07:21:16.159 --> 07:21:28.959
through your body like a warm blanket covering you gently,

1692
07:21:32.959 --> 07:21:51.119
keeping your body at just the perfect temperature, and even

1693
07:21:51.200 --> 07:22:03.279
if you can hear background sounds, they just don't seem

1694
07:22:03.360 --> 07:22:20.400
to matter anymore. There's that sense peace spreads through your

1695
07:22:20.479 --> 07:22:34.360
mind like a gentle breeze, yet strong enough to blow

1696
07:22:34.400 --> 07:22:50.799
away all negativity, strong enough to remove from your mind

1697
07:22:54.040 --> 07:22:56.959
any anxiety or stress.

1698
07:22:58.560 --> 07:23:12.000
That was there before, and blow away any other thoughts.

1699
07:23:13.080 --> 07:23:34.040
Or feelings that just don't fit with the sense relaxation

1700
07:23:34.759 --> 07:24:04.599
that is feeling your body end your mind, and as

1701
07:24:04.639 --> 07:24:11.080
you focus on your mind and count down from ten

1702
07:24:11.400 --> 07:24:19.799
down to one, and with each number you hear your

1703
07:24:19.919 --> 07:24:48.119
mind will become slightly more relaxed, just just slightly so

1704
07:24:48.279 --> 07:24:55.360
from ten down to nine, just a slight movement. From

1705
07:24:55.479 --> 07:25:07.799
nine down to eight, just another small change in how

1706
07:25:07.880 --> 07:25:21.240
you feel. Eight down to seven. That feeling is a gap,

1707
07:25:21.840 --> 07:25:27.400
almost like a gap that starts to get wider, the

1708
07:25:27.520 --> 07:25:35.840
gap between those feelings that you used to have in

1709
07:25:35.919 --> 07:25:45.040
your mind compared to the feelings you have there growing now,

1710
07:25:46.560 --> 07:25:56.479
feelings of comfort and security and confidence. And that gap

1711
07:25:56.799 --> 07:26:06.599
becomes wider down to seven, seven down to six, and

1712
07:26:06.720 --> 07:26:11.799
when you get to five, your mind will start to

1713
07:26:13.080 --> 07:26:25.479
have a certain physical sensation, almost like there's a magnet

1714
07:26:26.040 --> 07:26:32.880
outside of your head sucking the tension and the stress

1715
07:26:32.919 --> 07:26:39.880
and any remaining feelings that you don't want, sucking them

1716
07:26:40.000 --> 07:26:50.799
out through your skull. And in down to four you

1717
07:26:50.880 --> 07:26:59.599
can start to really experience that sense of not just emptiness,

1718
07:26:59.720 --> 07:27:13.720
but space, a place full of fresh air, a place.

1719
07:27:13.400 --> 07:27:15.279
Where you can stretch.

1720
07:27:18.560 --> 07:27:21.240
It's almost as if as you go down to four

1721
07:27:22.000 --> 07:27:30.840
and three, your mind is expanding, with this sense of

1722
07:27:31.479 --> 07:27:43.720
peace and tranquility growing as it moves down to When

1723
07:27:43.759 --> 07:27:53.200
you get to one, your mind just feels exactly how

1724
07:27:53.279 --> 07:28:09.360
you want to feel, almost a perfect feeling, maybe a

1725
07:28:12.479 --> 07:28:21.599
sensation that you'd like to keep a place that's safe,

1726
07:28:22.560 --> 07:28:42.880
where nothing can affect you at all, and you can

1727
07:28:43.040 --> 07:28:52.040
stay in that that space of comfort and confidence, confident

1728
07:28:52.159 --> 07:28:58.720
in your own ability to create this space and this

1729
07:29:00.720 --> 07:29:07.319
of comfort within your own mind just by counting from

1730
07:29:07.439 --> 07:29:16.360
ten down to one. And this is something that you

1731
07:29:16.439 --> 07:29:25.479
can do yourself when you're on your own, the time

1732
07:29:25.639 --> 07:29:29.200
when you can maybe sit down, maybe just for a

1733
07:29:29.240 --> 07:29:42.439
few minutes, close your eyes, just count slowly from ten

1734
07:29:45.319 --> 07:29:57.439
down to one and re experience these feelings in your mind.

1735
07:30:03.119 --> 07:30:07.479
And when you feel that way in your mind, your

1736
07:30:07.520 --> 07:30:22.159
body copies your mind, and that feeling is spread through

1737
07:30:22.240 --> 07:30:29.400
your spine and your nervous system into every part of

1738
07:30:29.479 --> 07:30:45.439
your body, travels through your bloodstream, healing and relaxing every

1739
07:30:45.560 --> 07:31:02.919
particle of your existence. And we can we can practice

1740
07:31:03.000 --> 07:31:10.759
this a few times before the end of the recording,

1741
07:31:11.400 --> 07:31:17.279
and then you can practice on your own. And each

1742
07:31:17.520 --> 07:31:31.279
time you count from ten about one, the feelings of comfort, calmness,

1743
07:31:30.919 --> 07:31:50.599
and deep deep relaxation become stronger and deeper, filling your

1744
07:31:50.639 --> 07:31:59.840
mind and your brain with these positive chemicals. The spread

1745
07:32:00.200 --> 07:32:10.000
throughout your body, relaxing you so quickly, relaxing your whole

1746
07:32:10.159 --> 07:32:22.279
body and mind, so very very easily just by counting

1747
07:32:23.759 --> 07:32:34.000
from ten down to one. So we're going to do

1748
07:32:34.040 --> 07:32:38.000
it now. I'm going to count from ten down to one.

1749
07:32:39.080 --> 07:32:43.560
I'd like you to repeat the number after me. So

1750
07:32:43.599 --> 07:32:52.479
when I say ten, you can just repeat to yourself ten.

1751
07:32:58.000 --> 07:33:07.119
Just notice be a yeah of how you feel in

1752
07:33:07.200 --> 07:33:16.720
your mind and your body. Then when I say nine,

1753
07:33:17.000 --> 07:33:32.599
you can repeat to yourself nine again, noticing the increase

1754
07:33:32.919 --> 07:33:41.159
in comfort and calmness in your mind and in your body.

1755
07:33:47.119 --> 07:33:56.599
The same when I say eight, when I say seven, six,

1756
07:33:59.119 --> 07:34:13.720
when I say five, four, when I say three, two,

1757
07:34:17.840 --> 07:34:22.759
and lastly you want to say one, you can repeat

1758
07:34:23.040 --> 07:34:34.919
that number now. Of course, when you do this on

1759
07:34:34.959 --> 07:34:41.040
your own without listening to me, you can say the

1760
07:34:41.159 --> 07:34:50.680
numbers or whatever speed that you feel is necessary for you,

1761
07:34:52.200 --> 07:34:57.159
so you can adapt. So if you feel you want

1762
07:34:57.200 --> 07:35:04.040
to say the numbers ten down to one faster than

1763
07:35:04.119 --> 07:35:08.439
I do, then you go ahead and do that. Or

1764
07:35:08.439 --> 07:35:12.439
if you feel when you do it yourself, then you'd

1765
07:35:12.599 --> 07:35:21.040
like to have more more space between the numbers, maybe

1766
07:35:21.159 --> 07:35:27.720
take a lot longer to get from ten all the

1767
07:35:27.759 --> 07:35:35.720
way down to one, that's your choice also to do.

1768
07:35:45.720 --> 07:35:52.159
So I'm going to count from ten down to one,

1769
07:35:54.200 --> 07:35:57.360
and when I get to one, that will be the

1770
07:35:57.479 --> 07:36:05.200
end of this recording. The musicalsore listening to music, and

1771
07:36:05.279 --> 07:41:22.119
the music will continue ten nine eight f twenty ninety eighty, seventeen, sixteen, fifteen, fourteen, thirteen,

1772
07:41:26.720 --> 07:42:16.799
twelve eleven, ten nine eight, seven, six, five, four, three

1773
07:42:17.000 --> 07:42:40.599
two one. Now open your eyes, noticing how you physically

1774
07:42:40.639 --> 07:42:49.720
feel having counted down from twenty to one, allowing stress

1775
07:42:49.799 --> 07:42:53.680
and tension to lead through your fingertips and your tastes.

1776
07:42:55.200 --> 07:42:59.880
And as you focus on your fingertips, maybe they feel

1777
07:42:59.880 --> 07:43:06.080
a little bit tingly, which is I suppose quite an

1778
07:43:06.119 --> 07:43:11.119
understanding considering the tension has been exiting your body through

1779
07:43:11.119 --> 07:43:20.080
your fingertips. So now I'm going to count from twenty

1780
07:43:20.159 --> 07:43:27.080
down to one again. This time you're going to feel

1781
07:43:27.200 --> 07:43:33.240
relief of tension and stress and the anxiety that you

1782
07:43:33.279 --> 07:43:46.240
may have leaving through your stomach, just leaving through your stomach,

1783
07:43:46.319 --> 07:43:52.000
almost as if it's just releasing the whole of your

1784
07:43:52.000 --> 07:43:57.720
stomach you navel to just above your chest or below

1785
07:43:57.759 --> 07:44:02.080
your chest, rather round in your belly buttton area, the

1786
07:44:02.159 --> 07:44:08.240
whole area you can feel the tension of your body

1787
07:44:08.720 --> 07:44:14.240
where there's left just releasing from that area, and you

1788
07:44:14.279 --> 07:44:19.319
may notice that your stomach will become very relaxed as

1789
07:44:19.520 --> 07:45:37.560
I count down from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1790
07:45:40.279 --> 07:45:57.520
Five, four, three, two.

1791
07:46:00.119 --> 07:46:07.319
More. And you can open your eyes again if you choose,

1792
07:46:07.799 --> 07:46:11.439
or you can just keep them closed because it feels relaxing.

1793
07:46:13.759 --> 07:46:18.880
Just notice how your stomach feels. I notice as your focus,

1794
07:46:19.119 --> 07:46:24.360
just do a little scan of your body. Just notice

1795
07:46:24.400 --> 07:46:37.520
how your body feels. Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1796
07:46:40.520 --> 07:46:47.479
just noticing, and you know, you may start to feel

1797
07:46:49.919 --> 07:46:53.720
more of a sense of tiredness, which may be the

1798
07:46:53.799 --> 07:47:01.680
reason you're listening to this recording because you like to

1799
07:47:01.840 --> 07:47:13.799
let go completely of everything and dread off into a nice, natural, calm,

1800
07:47:14.119 --> 07:47:29.799
relaxing sleep. So now we're going to focus on your forehead,

1801
07:47:33.200 --> 07:47:36.000
and if you choose, you can incorporate your eyes in

1802
07:47:36.119 --> 07:47:43.040
this focus as well. Your forehead and your eyes. It's

1803
07:47:43.080 --> 07:47:47.599
that whole area basically almost as if you were wearing

1804
07:47:47.639 --> 07:47:51.400
a mask, you know, like a I don't know, a

1805
07:47:51.560 --> 07:47:57.880
batman mask or something, or I'm trying to fa zorro

1806
07:47:58.119 --> 07:47:59.959
or something, you know, the kind of mask that comes

1807
07:48:00.200 --> 07:48:05.279
your eyes but also covers quite a lot of the forehead.

1808
07:48:06.959 --> 07:48:10.000
I'm focusing on that area because that's the area that

1809
07:48:10.040 --> 07:48:14.240
we're now going to release tension and stress from your

1810
07:48:14.279 --> 07:48:20.279
mind and your brain, from your mind, and any tension

1811
07:48:20.319 --> 07:48:24.000
that you may have remaining in your face, in your

1812
07:48:24.119 --> 07:48:30.639
neck and your jawl, your eyes, your forehead, or your scalp.

1813
07:48:32.240 --> 07:48:37.599
So basically any tension within your head area, including your

1814
07:48:37.720 --> 07:48:44.680
mind and your brain, and that's going to be released

1815
07:48:46.240 --> 07:48:52.880
through your forehead and your eyes. As I comed down

1816
07:48:52.919 --> 07:50:18.880
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1817
07:50:24.400 --> 07:50:54.080
four three, one, noticing, and she scanned your face, mataw,

1818
07:50:54.639 --> 07:51:03.479
your eyes, the cheapens, your ears, your forehead, your scalp,

1819
07:51:05.080 --> 07:51:08.799
your neck, the back of your neck, in the front

1820
07:51:08.840 --> 07:51:18.840
of your neck, the side of your neck, and your throat.

1821
07:51:18.919 --> 07:51:30.040
Noticing being aware of the comfort, increased, feeling that relaxation

1822
07:51:32.159 --> 07:51:37.080
not just in your head and neck and mind, also

1823
07:51:37.560 --> 07:51:47.040
the rest of your body. Just notice how loose and

1824
07:51:47.319 --> 07:51:51.080
calm you feel, and how easily.

1825
07:51:52.720 --> 07:51:54.360
It is to just let go.

1826
07:51:57.080 --> 07:52:21.159
Completely, let go completely how easily. So what I'm going

1827
07:52:21.240 --> 07:52:24.680
to do now is I need to focus on the

1828
07:52:24.720 --> 07:52:34.279
top of your head, and we're going to allow every

1829
07:52:34.919 --> 07:52:43.000
last piece of tension or stress that might be lingering

1830
07:52:43.240 --> 07:52:49.919
or hiding in your body or mind or head to just.

1831
07:52:51.560 --> 07:52:54.080
Be sucked out at the.

1832
07:52:54.000 --> 07:53:03.799
Top of your head released into the air. Am I'm

1833
07:53:03.919 --> 07:53:10.240
sucked out into the clouds. Imagine a big cloud above

1834
07:53:10.279 --> 07:53:16.319
your head, almost like a whirlpool, and this can suck

1835
07:53:16.479 --> 07:53:20.840
that at tension out at the top of your head

1836
07:53:22.840 --> 07:53:31.599
and just take it away the good your focus. Imagine

1837
07:53:31.639 --> 07:53:36.200
an opening the top of your head with that tension

1838
07:53:36.319 --> 07:53:41.279
and stress and any remaining issues may be worries or

1839
07:53:41.400 --> 07:53:45.840
concerns that have no use to you. Now you can

1840
07:53:46.000 --> 07:53:48.639
all be sucked down at the top of your head

1841
07:53:50.200 --> 07:53:56.200
and taken away. As I count down again from twenty

1842
07:53:56.560 --> 07:55:34.959
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven, six,

1843
07:55:39.279 --> 07:56:25.360
five four three breathe, noticing how you feel, how relaxed

1844
07:56:25.599 --> 07:56:38.560
and calm you physically and mentally feel right now, how

1845
07:56:39.639 --> 07:56:48.759
peaceful your mind feels, it feels so nice to just

1846
07:56:48.880 --> 07:56:57.319
let go, to give yourself some space to breathe easily,

1847
07:56:59.200 --> 07:57:07.520
to think calmly, and just to take a break from

1848
07:57:09.040 --> 07:57:15.439
all that pointless worry and concerns about things that you

1849
07:57:15.520 --> 07:57:25.680
don't need to think about right now, because this is

1850
07:57:25.799 --> 07:57:30.680
your time to let go. This is your space to

1851
07:57:30.919 --> 07:57:41.400
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

1852
07:57:41.520 --> 07:57:51.560
your body. They can feel so good, so nice to

1853
07:57:51.639 --> 07:57:59.520
just not have to do anything, to be able to

1854
07:58:00.799 --> 07:58:10.759
really enjoy that serenity that comes of letting go completely,

1855
07:58:12.840 --> 07:58:27.279
that peacefulness that comes with being in this peaceful space.

1856
07:58:31.759 --> 07:58:36.319
And you can keep this sense of calmness for as

1857
07:58:36.439 --> 07:58:48.520
long as you choose. If you choose to drift off

1858
07:58:48.520 --> 07:58:55.319
into a deep, healing, natural sleep, then you can do that.

1859
07:58:58.840 --> 07:59:07.240
It's completely up to you, and you can keep this

1860
07:59:07.439 --> 07:59:13.319
feeling of calmness physically and in your mind as long

1861
07:59:13.759 --> 07:59:30.799
as you choose to feel completely relaxed, completely relax And

1862
07:59:30.799 --> 07:59:36.560
I'd like you to make up your mind that you're

1863
07:59:36.599 --> 07:59:47.880
going to relax, and I want to explore that with you.

1864
07:59:48.479 --> 07:59:55.439
What it feels like when you actually decide that you're

1865
07:59:55.479 --> 08:00:00.319
going to relax, not forcing yourself, but giving your self

1866
08:00:01.040 --> 08:00:06.080
that yes, it is a command, really, isn't it When

1867
08:00:06.080 --> 08:00:13.599
you're telling yourself relax in a gentle but firm way,

1868
08:00:14.439 --> 08:00:20.680
that only you can really tell yourself in that way.

1869
08:00:21.479 --> 08:00:23.479
You can't really have someone else saying to you, now

1870
08:00:23.520 --> 08:00:30.000
it relax, relax, you know, and it needs to be gentle,

1871
08:00:30.119 --> 08:00:33.759
But you can't someone else can't really have the same

1872
08:00:37.119 --> 08:00:43.240
the same kind of influence or power that you have

1873
08:00:44.400 --> 08:00:56.279
over your own physicality, over how you feel, because when

1874
08:00:56.439 --> 08:01:03.119
you say it to yourself, it means it's more. It's personal,

1875
08:01:03.400 --> 08:01:09.080
and your brain and your unconscious mind and your body

1876
08:01:09.799 --> 08:01:16.040
listens to what you say. So, for example, we'll test

1877
08:01:16.080 --> 08:01:18.639
it out. We'll do a little test, a few little

1878
08:01:18.720 --> 08:01:22.520
tests along the way, and you can get more of

1879
08:01:22.560 --> 08:01:29.119
an idea of the force, the positive force that you

1880
08:01:29.240 --> 08:01:36.799
can have in creating a sense of comfort and relaxation

1881
08:01:37.040 --> 08:01:43.000
in your body and your mind quite quickly just by

1882
08:01:43.159 --> 08:01:53.560
you telling yourself to relax. So I'm going to start

1883
08:01:53.680 --> 08:02:00.599
by it's focus on your hands, Folks, on your hands,

1884
08:02:00.639 --> 08:02:05.599
and just tell your hands to relax, and just say relax.

1885
08:02:07.200 --> 08:02:12.599
As you focus on your hands, you could say my

1886
08:02:12.880 --> 08:02:16.720
hands are relaxed, or I want my hands to relax.

1887
08:02:18.759 --> 08:02:19.959
I think if you actually do.

1888
08:02:19.959 --> 08:02:28.000
It directly by focusing and imagining that your hands can

1889
08:02:28.240 --> 08:02:30.959
hear what you're saying. You know, they've got little ears,

1890
08:02:31.639 --> 08:02:36.880
which is a bit weird. So talking to your hands

1891
08:02:37.479 --> 08:03:06.400
and just say relax nodicin now your hands start to relax. Now,

1892
08:03:06.479 --> 08:03:09.759
focus on your eyes and tell your eyes to relax.

1893
08:03:10.880 --> 08:03:15.599
You just say in the same word relax and find

1894
08:03:15.639 --> 08:03:23.279
the right tone for you. You know, I might say relax,

1895
08:03:23.959 --> 08:03:32.159
but you you might say relax or relax. You know,

1896
08:03:32.360 --> 08:03:38.119
you might say it differently to yourself, and that's important

1897
08:03:38.919 --> 08:03:45.000
for you to gauge what feels right for you. To

1898
08:03:45.200 --> 08:03:50.520
just tell your eyes to relax, whilst focusing on your eyes,

1899
08:03:50.919 --> 08:03:55.639
your eyelids, the muscles around your eyes, your eyebrows, and

1900
08:03:55.840 --> 08:04:31.400
just tell your eyes directly relax now. Now, I just

1901
08:04:31.479 --> 08:04:41.799
did that myself, And sometimes you may feel that you

1902
08:04:41.959 --> 08:04:47.400
need a bit more time for the different parts to relax,

1903
08:04:48.200 --> 08:04:52.240
you know, because I start talking again and maybe that

1904
08:04:52.319 --> 08:04:55.919
part hasn't relaxed fully. But what will happen is that

1905
08:04:55.959 --> 08:05:00.240
we'll just continue to relax even though I'm talking. And

1906
08:05:00.360 --> 08:05:06.200
that's happened with my eyes. Something else I noticed is

1907
08:05:08.080 --> 08:05:11.919
when I started focusing on my eyes that actually almost

1908
08:05:12.040 --> 08:05:14.759
became they got worse before they got better in a way,

1909
08:05:15.400 --> 08:05:18.439
so that I felt a degree of tension growing in

1910
08:05:18.479 --> 08:05:24.400
my eyes and then disappearing. So I think what that

1911
08:05:24.520 --> 08:05:29.159
was really was just me becoming more aware of the

1912
08:05:29.360 --> 08:05:34.720
tension that was already there that I wasn't. I wasn't

1913
08:05:34.799 --> 08:05:39.959
focused on it before, so I wasn't really acknowledging it

1914
08:05:40.319 --> 08:05:56.880
or really conscious to those feelings. Yeah, my eyes is

1915
08:05:57.119 --> 08:05:59.959
still continuing to relax as well as my head.

1916
08:06:00.040 --> 08:06:00.279
Hands.

1917
08:06:00.319 --> 08:06:09.040
Actually, my hands have got a certain kind of energy,

1918
08:06:09.479 --> 08:06:14.560
like not buzzing, but I can kind of fuel a

1919
08:06:14.599 --> 08:06:15.919
degree of energy.

1920
08:06:15.639 --> 08:06:16.479
In my hands.

1921
08:06:19.520 --> 08:06:21.880
Maybe that's where the tension is being released.

1922
08:06:23.720 --> 08:06:24.439
Maybe that's the.

1923
08:06:24.400 --> 08:06:33.880
Cause in that the next part, I think we should

1924
08:06:33.919 --> 08:06:34.599
focus on the.

1925
08:06:34.560 --> 08:06:35.279
Back of the neck.

1926
08:06:35.959 --> 08:06:37.200
That's a part which is quite.

1927
08:06:37.040 --> 08:06:41.840
Often well for me, holds tension. I don't know about

1928
08:06:41.880 --> 08:06:46.599
for yourself, but I think it's quite a standard place

1929
08:06:46.680 --> 08:06:54.040
where tension is sometimes held. So, and I'm doing exactly

1930
08:06:54.080 --> 08:06:56.479
what you're doing as you do it as well, so

1931
08:06:56.639 --> 08:07:01.159
I'm telling my body parts to relax as well. So

1932
08:07:01.240 --> 08:07:03.439
if you tell your neck at the back of your neck,

1933
08:07:03.919 --> 08:07:06.159
focus on the back of your neck and just say

1934
08:07:09.040 --> 08:07:13.520
relax in your own words, in your own tone.

1935
08:07:13.479 --> 08:07:16.040
In your own voice. You can say out.

1936
08:07:15.880 --> 08:07:19.560
Loud, or you can just say it to yourself internally.

1937
08:07:20.439 --> 08:07:24.959
But you're focusing, and you're saying it literally to the

1938
08:07:25.000 --> 08:07:27.799
back of your neck, as if the back of your

1939
08:07:27.840 --> 08:07:34.799
neck can actually hear what you're saying. So do that now,

1940
08:07:35.000 --> 08:07:37.159
Just say relax.

1941
08:07:37.200 --> 08:07:40.119
To the back of your neck, and I'll do the same.

1942
08:08:18.919 --> 08:08:22.479
Then what I noticed, and you may have had similar

1943
08:08:22.520 --> 08:08:27.040
thing is, even though I was focusing on the back

1944
08:08:27.080 --> 08:08:38.080
of my neck, other parts started to, I don't know,

1945
08:08:38.319 --> 08:08:41.759
show themselves to me, or maybe because they want to

1946
08:08:41.759 --> 08:08:45.680
be relaxed as well. But I started noticing the feelings

1947
08:08:45.680 --> 08:08:49.159
in my shoulders, attention in my shoulders and in my

1948
08:08:49.240 --> 08:08:56.479
upper back. Whether that was because my back of my

1949
08:08:56.599 --> 08:09:02.119
neck was saying, well, I'm pretty much okay. It's the

1950
08:09:02.200 --> 08:09:11.759
other parts that need attention, but my lobe, my back

1951
08:09:11.759 --> 08:09:15.560
of my neck is still relaxing. But I just became

1952
08:09:15.680 --> 08:09:22.080
more aware of other parts that needed attention. Now, this

1953
08:09:22.200 --> 08:09:27.119
might happen, and it's not. It doesn't mean that it's

1954
08:09:27.159 --> 08:09:31.479
going on wrong. It just means you're being notified of

1955
08:09:32.439 --> 08:09:40.240
more places that also want to feel relaxed. So I'm

1956
08:09:40.279 --> 08:09:44.479
going to focus on my upper back, so you can

1957
08:09:44.520 --> 08:09:50.360
do the same. Even if you don't have any feelings

1958
08:09:50.400 --> 08:09:55.319
of tension that are obvious in your upper back. You

1959
08:09:55.479 --> 08:10:01.159
just focus on your back and ho from the shoulder

1960
08:10:01.200 --> 08:10:06.520
blades down to the middle of your back and your spine.

1961
08:10:08.000 --> 08:10:10.400
And with me, it's more the shoulder blades that are

1962
08:10:10.639 --> 08:10:19.680
more Yeah, that's the parts that are really sort of

1963
08:10:20.520 --> 08:10:21.080
giving me.

1964
08:10:22.720 --> 08:10:23.360
The nod.

1965
08:10:24.959 --> 08:10:26.759
That it needs to relax in the sounds.

1966
08:10:26.799 --> 08:10:30.240
Gonna ask that part to relax, and you can do

1967
08:10:30.319 --> 08:10:30.639
the same.

1968
08:10:30.720 --> 08:10:58.040
Now, relax up the back. Something strange happened there, and

1969
08:10:58.159 --> 08:11:00.639
this oft happens.

1970
08:11:00.680 --> 08:11:01.439
I've been doing this.

1971
08:11:01.520 --> 08:11:07.799
For sixteen years or something, and often.

1972
08:11:09.119 --> 08:11:09.439
I'm one.

1973
08:11:09.439 --> 08:11:16.520
I'm surprised, but amazed really that there can be a feeling.

1974
08:11:17.919 --> 08:11:20.319
So when I was focusing.

1975
08:11:19.840 --> 08:11:22.799
On the back of my neck, my upper back was.

1976
08:11:23.599 --> 08:11:27.799
Starting to feel quite stressed and in need of attention.

1977
08:11:30.240 --> 08:11:33.319
As soon as I started talking to you about my

1978
08:11:33.479 --> 08:11:39.400
upper back and talking about getting ready to ask the

1979
08:11:39.479 --> 08:11:44.639
upper back to relax, my opa back already started to relax.

1980
08:11:47.360 --> 08:11:50.560
It's almost as if it doesn't need to hear the words,

1981
08:11:51.439 --> 08:12:09.200
just needs attention, just needs to be noticed. And that

1982
08:12:09.400 --> 08:12:15.200
is something that often happens in this type of situation

1983
08:12:16.880 --> 08:12:22.200
is when you start to relax a couple of parts

1984
08:12:22.240 --> 08:12:26.880
of your body, as we've done with our hands, the

1985
08:12:27.200 --> 08:12:31.599
eyes and eyelids, and now.

1986
08:12:32.279 --> 08:12:39.959
Back of the neck, top of the back, up the back.

1987
08:12:41.279 --> 08:12:45.240
The rest of the body seems to just take notice

1988
08:12:48.000 --> 08:12:56.279
and decide in its own way to start relaxing. Other

1989
08:12:56.400 --> 08:13:06.319
parts of your body start to just become looser. I

1990
08:13:06.400 --> 08:13:09.080
suppose it's kind of like a bit of an avalanche.

1991
08:13:09.200 --> 08:13:14.000
You know, a little ball starts rolling, and before you

1992
08:13:14.080 --> 08:13:17.119
know it, the whole of your body is completely relaxed

1993
08:13:17.119 --> 08:13:33.799
and calm. And if you focus on your face, you

1994
08:13:33.959 --> 08:13:41.560
focus on your eyes, your eyelids, your eyebrows, and the

1995
08:13:41.680 --> 08:13:50.279
muscles around your eyes. Maybe you start to notice that

1996
08:13:52.000 --> 08:13:54.560
your forehead is more relaxed.

1997
08:13:54.040 --> 08:13:54.639
Than it was.

1998
08:13:56.599 --> 08:14:02.000
Maybe your face is more relaxed. I would say, my

1999
08:14:02.279 --> 08:14:06.200
entire face is a lot more relaxed than it was.

2000
08:14:17.479 --> 08:14:23.279
So we're going to focus now on your shoulders again,

2001
08:14:23.520 --> 08:14:28.279
just like before, Just tell your shoulders. I mean you

2002
08:14:28.360 --> 08:14:31.159
can't do them individually. You can do the right shoulder

2003
08:14:31.159 --> 08:14:35.000
and left shoulder. I just generally do both at the

2004
08:14:35.040 --> 08:14:40.400
same time, and just tell your shoulders as you focus

2005
08:14:40.479 --> 08:14:44.439
on them in your mind, focus on them and feel

2006
08:14:45.080 --> 08:14:53.080
maybe you can see them in your mind's eye. Just

2007
08:14:53.200 --> 08:15:37.720
tell your shoulders to relax as nice as they relax.

2008
08:15:48.159 --> 08:15:55.959
I do notice I mean, especially with my back, is

2009
08:15:56.400 --> 08:16:02.279
the connection between the different parts the back, the shoulders,

2010
08:16:02.439 --> 08:16:12.439
the neck being all connected and being such a large

2011
08:16:12.520 --> 08:16:19.080
part of your body, it's almost hard to separate them.

2012
08:16:18.639 --> 08:16:19.360
From each other.

2013
08:16:24.759 --> 08:16:27.560
And my lower back has started to relax on its own.

2014
08:16:33.759 --> 08:16:38.520
Maybe I'm going too slow, and that could be an

2015
08:16:38.560 --> 08:16:46.000
issue because we all go at different speeds. And the

2016
08:16:46.159 --> 08:16:49.080
idea at the beginning of this recording was for you

2017
08:16:49.200 --> 08:17:04.119
to be able to just say to yourself, relax without

2018
08:17:04.240 --> 08:17:10.560
focusing on any particular part of your body. Because when

2019
08:17:10.599 --> 08:17:20.479
you know that, telling your hands to relax and your

2020
08:17:20.599 --> 08:17:29.319
hand relax, you tell your eyelids and your eyes, the

2021
08:17:29.479 --> 08:17:39.680
muscles around your eyes and your eyebrows to relax, and

2022
08:17:39.759 --> 08:17:48.599
they relax. When you tell the back of your neck

2023
08:17:51.959 --> 08:18:14.759
to relax, and it relaxes, until you're offer back to

2024
08:18:14.919 --> 08:18:38.159
relax and the relaxes. He'd tell your shoulders to relax

2025
08:18:48.639 --> 08:19:15.040
and they relax. Hm, And you told your hands to relax,

2026
08:19:15.799 --> 08:19:27.119
they relaxed, and they continued to relax, And you told

2027
08:19:27.159 --> 08:19:35.360
your eyelids, the muscles around your eyes, your eyebrows, to relax.

2028
08:19:37.360 --> 08:19:38.680
They relaxed.

2029
08:19:41.599 --> 08:19:43.560
And continued.

2030
08:19:44.400 --> 08:19:53.159
To relax. When you told the back of your neck,

2031
08:19:54.479 --> 08:19:56.200
focused on the back of your neck.

2032
08:19:59.599 --> 08:20:00.599
And ordered to.

2033
08:20:00.639 --> 08:20:20.439
Relax, it relaxed and continued to relax. And you told

2034
08:20:20.520 --> 08:20:33.439
your alper back to relax, It relaxed and continued to relax.

2035
08:20:41.759 --> 08:20:47.360
That's with your shoulders. He told your shoulders to relax.

2036
08:20:47.639 --> 08:20:59.919
In your shoulders relaxed and continued to relax.

2037
08:21:00.240 --> 08:21:11.119
H And it's not just that, it's.

2038
08:21:13.279 --> 08:21:17.720
That the rest of your body has also been listening,

2039
08:21:19.360 --> 08:21:25.520
and that relaxation has been spreading. So from your eyes,

2040
08:21:25.799 --> 08:21:33.279
the relaxation spread to your forehead, around your face, into

2041
08:21:33.319 --> 08:21:47.200
your skin, into your jaw, into the front and sides

2042
08:21:47.240 --> 08:21:52.080
of your neck, all the way down your chest and stomach.

2043
08:21:58.720 --> 08:22:06.200
Your relaxed hands and shoulders meet up through your arms,

2044
08:22:06.520 --> 08:22:14.720
relaxing the four arms, your upper arms, your elbows, your wrists,

2045
08:22:18.279 --> 08:22:33.200
letting your your lower back, your hips, butt e explin

2046
08:22:34.919 --> 08:22:41.959
and just start to relax and continue even the comfort

2047
08:22:43.560 --> 08:22:45.919
spreading through your legs.

2048
08:22:50.240 --> 08:22:52.599
All the way down to your.

2049
08:22:52.439 --> 08:23:02.360
Ankles, the tops of your feet, the side of your feet,

2050
08:23:04.040 --> 08:23:15.080
and the bottoms of your feet relaxing into your toes,

2051
08:23:18.759 --> 08:23:42.200
each toe relaxing, be calm, please, And if your body

2052
08:23:42.479 --> 08:24:06.840
relaxes more, your mind becomes slower, more peaceful, to the

2053
08:24:06.959 --> 08:24:20.319
point where if you choose to fall asleep, you can

2054
08:24:21.200 --> 08:24:37.799
easily do that easy drift the way because there's nothing

2055
08:24:37.880 --> 08:24:53.599
going on in your mind. Your brains peaceful, your body

2056
08:24:54.119 --> 08:24:59.400
continues to write.

2057
08:25:23.279 --> 08:25:23.919
And with that.

2058
08:25:24.119 --> 08:25:31.599
Connection between your body relaxing, the word that you say

2059
08:25:31.880 --> 08:25:45.720
to yourself relax means that you don't need to focus

2060
08:25:45.799 --> 08:25:52.919
on just one part. You can just focus on your

2061
08:25:53.159 --> 08:26:20.240
entire body saying the powerful word relax and observe. Those

2062
08:26:22.080 --> 08:26:39.119
are many sensations of comfort spreading throughout your body, loostening

2063
08:26:39.439 --> 08:26:53.200
and calming and heaving every part of your body heaving

2064
08:26:55.240 --> 08:26:59.200
more relaxed.

2065
08:27:13.799 --> 08:27:17.599
So all you need to do from now on is just.

2066
08:27:19.400 --> 08:27:40.479
Tell yourself lights and absurd feating completely out the door

2067
08:27:40.680 --> 08:28:29.360
and come so, starting now with number two nineteen eighteen, seventeen,

2068
08:28:42.840 --> 08:35:24.159
sixteen fifty four thirty, wellstattatatas sat.

2069
08:35:00.279 --> 08:38:47.400
Attata sut.

2070
08:38:59.360 --> 08:39:00.159
Why h.

2071
08:39:12.959 --> 08:39:37.799
M M do you.

2072
08:40:01.319 --> 08:42:16.959
Us two? Counting down from ten to one ten nine eight, seven, six,

2073
08:42:19.159 --> 08:42:39.360
five four three two one, and maybe that was a

2074
08:42:39.400 --> 08:42:43.520
bit too quick in order to relax. Maybe it's a

2075
08:42:43.560 --> 08:42:49.759
bit too fast for you to notice the calming of

2076
08:42:49.799 --> 08:42:56.560
your body, maybe even a little bit of pressure there,

2077
08:42:56.680 --> 08:43:00.159
Like you're counting down from ten to one. What do

2078
08:43:00.240 --> 08:43:03.599
you expect me to do? Man, expect me to stick

2079
08:43:03.599 --> 08:43:07.639
go with floppy just because you're counting down.

2080
08:43:11.720 --> 08:43:11.880
Too.

2081
08:43:12.919 --> 08:43:16.240
If you try it again, but this time, I'll go

2082
08:43:16.400 --> 08:43:23.759
this slower this time, and you focus on the whole

2083
08:43:23.840 --> 08:43:30.119
of your body before we focus on your legs. Just

2084
08:43:30.319 --> 08:43:40.360
notice how your body does start to feel more relaxed

2085
08:43:45.080 --> 08:45:04.919
with every number that I count down ten nine, eight, seven, six, five, four, three.

2086
08:45:00.560 --> 08:45:21.919
Two one.

2087
08:45:27.439 --> 08:45:38.840
Wow, And just notice how how you feel generally, how

2088
08:45:38.840 --> 08:45:53.000
your body feels. It's not necessarily even about yeah, counting

2089
08:45:53.119 --> 08:46:00.360
down from ten to one. It's that space that you have,

2090
08:46:01.560 --> 08:46:19.759
that body space between being active physically or mentally to

2091
08:46:19.959 --> 08:46:28.720
just sitting or lying down and just being there, not

2092
08:46:29.040 --> 08:46:35.080
doing anything, not saying anything, nor deeding to think about anything.

2093
08:46:36.680 --> 08:46:40.400
So it opens up a space, you know, a bit

2094
08:46:40.439 --> 08:46:51.240
of a space, a gap. And the more I camped

2095
08:46:51.319 --> 08:46:58.880
down for the tental one, the bigger that gap becomes.

2096
08:46:58.880 --> 08:47:05.319
So there's that gap of calmness, of comfort and relaxation.

2097
08:47:11.200 --> 08:47:23.080
It's a nice feeling. Yeah. And it moves those stresses

2098
08:47:23.520 --> 08:47:38.439
or discomforts physically or emotionally, moves them away. Allows you.

2099
08:47:40.639 --> 08:47:41.240
To just.

2100
08:47:44.159 --> 08:47:50.919
Slow down, someone to count again from ten down to one,

2101
08:47:51.319 --> 08:48:01.560
and notice that gap widening, the gap. And as it widens,

2102
08:48:01.599 --> 08:48:08.000
it's almost like the stress and attention falls into the gap.

2103
08:48:21.439 --> 08:49:17.560
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2104
08:49:28.639 --> 08:50:31.279
four three two.

2105
08:50:22.479 --> 08:50:33.360
One.

2106
08:50:34.279 --> 08:50:38.680
And how does your body feel.

2107
08:50:40.599 --> 08:50:53.479
Now?

2108
08:50:53.520 --> 08:51:06.200
Can you notice do you feeling calmer? Are you feeling

2109
08:51:08.520 --> 08:51:35.959
more relaxed? As we now focus on your legs, just

2110
08:51:36.080 --> 08:51:57.560
your legs. We're just gonna start with focusing on your thighs.

2111
08:52:12.279 --> 08:52:16.279
Of course, it's not the most exciting thing to be

2112
08:52:16.360 --> 08:52:23.639
doing because I'm sure like most of your body is

2113
08:52:23.680 --> 08:52:24.799
not not going.

2114
08:52:24.560 --> 08:52:26.119
On right now.

2115
08:52:34.279 --> 08:52:40.560
Just focusing on the whole of your thighs, the tops

2116
08:52:40.599 --> 08:52:46.720
of your thighs, the sides of your thighs, the bottoms

2117
08:52:46.759 --> 08:52:51.360
of your thighs, your outer thighs, and you're inner thighs.

2118
08:52:53.439 --> 08:52:57.360
Basically the whole of your thigh that leads into your

2119
08:52:57.479 --> 08:53:12.439
hip and it goes down to your knee joints. Now,

2120
08:53:12.479 --> 08:53:19.520
this is a big area. It's a very heavy area.

2121
08:53:20.000 --> 08:53:26.000
It's very strong, probably the strongest muscles in your body

2122
08:53:26.720 --> 08:53:41.000
or in your thighs. But I don't think we perhaps

2123
08:53:42.720 --> 08:53:53.360
will give enough attention to ad thighs. Perhaps we don't

2124
08:53:55.000 --> 08:54:15.439
acknowledge how important our thighs are to our lives, how

2125
08:54:15.560 --> 08:54:24.720
much they actually do for us, all for our lives.

2126
08:54:31.840 --> 08:54:37.720
And it may seem sound really weird, but I think

2127
08:54:37.759 --> 08:54:44.720
that all of our body parts, especially our eyes, need

2128
08:54:44.880 --> 08:54:59.360
some TLC, a bit of love shown, a bit of acknowledgement,

2129
08:55:02.080 --> 08:55:17.799
thank you, gratitude for what advice do for us. And

2130
08:55:17.880 --> 08:55:23.319
I know this may sound a bit strange, and maybe

2131
08:55:23.360 --> 08:55:26.360
you think, why am I Surely I should be able

2132
08:55:26.880 --> 08:55:35.360
in the garden hugging a tree or something. Oh it's

2133
08:55:35.400 --> 08:55:37.000
hard to set a microphone up.

2134
08:55:36.880 --> 08:55:37.439
On a tree.

2135
08:55:38.479 --> 08:55:40.720
That's why I'm doing this indoors. Otherwise I would be

2136
08:55:40.720 --> 08:55:44.520
outside hugging a tree. Now I can't see the television

2137
08:55:44.520 --> 08:55:53.240
from the tree. If you move down to your knees

2138
08:55:55.040 --> 08:56:03.000
gain such an important part. And I think we don't

2139
08:56:03.040 --> 08:56:10.959
necessarily I'll speak for myself here, I don't necessarily appreciate

2140
08:56:12.680 --> 08:56:17.799
all that my needs do for me until I have

2141
08:56:17.880 --> 08:56:21.279
a problem with my knee. It's occasionally if I either

2142
08:56:22.840 --> 08:56:26.840
maybe I'll pash it or it's aching for some reason.

2143
08:56:28.560 --> 08:56:34.799
It's then that I realize how much it does. You know,

2144
08:56:34.840 --> 08:56:40.840
the benefit of being able to use my legs without

2145
08:56:42.560 --> 08:56:50.000
any kind of physical discomfort is a beautiful thing that's

2146
08:56:50.040 --> 08:56:58.439
possibly not appreciated until it's temporarily removed. You know that's comfort.

2147
08:57:02.520 --> 08:57:07.159
But as you focus on your knees, regardless of how

2148
08:57:07.200 --> 08:57:15.520
your knees feel, you can have that sense of gratitude.

2149
08:57:16.240 --> 08:57:18.959
And love to your needs for all that they do

2150
08:57:19.040 --> 08:57:30.720
for you, and you can still have.

2151
08:57:30.759 --> 08:57:35.919
That attention on your thighs. Maybe notice how your thighs feel.

2152
08:57:38.040 --> 08:57:56.000
Maybe you've noticed that they are relaxing more deeply as

2153
08:57:56.040 --> 08:58:00.319
you focus now on the bottoms of your life X

2154
08:58:00.799 --> 08:58:07.439
the shins and your calf muscles, the bones between your

2155
08:58:07.520 --> 08:58:15.319
knees and your feet incorporates, and of course your ankles

2156
08:58:15.479 --> 08:58:25.000
so important. You know, anyone that's had even like the

2157
08:58:25.040 --> 08:58:31.639
slightest sprain of an ankle, who knows how how much

2158
08:58:31.799 --> 08:58:41.639
we take our ankles for granted. And it's kind of

2159
08:58:41.720 --> 08:58:47.159
strange in a way when you think that. You know, logically,

2160
08:58:47.439 --> 08:58:50.560
our wrists are a lot thinner than the rest of

2161
08:58:50.560 --> 08:58:55.279
their arms, which is Okay, it doesn't. I can't see

2162
08:58:55.279 --> 08:58:58.799
any problem with that because we're just picking stuff up

2163
08:59:00.360 --> 08:59:06.000
by our ankles so much thinner than the rest of

2164
08:59:06.040 --> 08:59:16.919
our legs, and from a physics perspective or logical even

2165
08:59:17.000 --> 08:59:22.680
it doesn't really make sense that all this weight will

2166
08:59:22.759 --> 08:59:30.000
ultimately be resting on your ankles then leading to your feet,

2167
08:59:34.560 --> 08:59:43.439
that thin area, thin bone. Yeah, it does so much

2168
08:59:43.479 --> 08:59:50.560
great work. Supports us, supports our body for a lifetime,

2169
08:59:55.319 --> 09:00:04.880
helps us to balance, helps you to get her around

2170
09:00:05.000 --> 09:00:13.959
and be mobile. And there's the calf muscles. Of course,

2171
09:00:19.000 --> 09:00:21.520
when I was younger, I couldn't see the point in

2172
09:00:21.560 --> 09:00:27.599
calf muscles. Didn't seem to do anything. Okay, if I

2173
09:00:27.639 --> 09:00:31.599
walked around on tiptoes, then my calf muscles get some work.

2174
09:00:32.959 --> 09:00:35.560
But of course that's not true. The calf muscles are

2175
09:00:35.560 --> 09:00:45.479
being used whenever we use our legs and your shins

2176
09:00:48.720 --> 09:00:57.759
there to protect your lower legs, shaped in a way

2177
09:00:59.520 --> 09:01:11.439
at most as a protector with a bone leading of

2178
09:01:11.439 --> 09:01:21.799
course to your ankles and your feet. But we're not

2179
09:01:21.799 --> 09:01:23.759
going to focus on your feet. We're just going to

2180
09:01:23.799 --> 09:01:30.119
focus on the legs. And I realize, and now that

2181
09:01:30.200 --> 09:01:34.599
I've mentioned your feet, it probably focuses on them aliway,

2182
09:01:35.119 --> 09:01:37.759
So maybe I should focus on your feet a little bit.

2183
09:01:41.720 --> 09:01:46.200
You can have them in your awareness the same as

2184
09:01:46.240 --> 09:01:50.639
you have your thighs in your awareness. Even though we

2185
09:01:50.720 --> 09:01:54.720
haven't been focusing on your thighs for a few minutes,

2186
09:01:56.479 --> 09:02:07.319
we've been focusing on your ankles, there's still that sensation

2187
09:02:07.560 --> 09:02:22.919
of comfort in your thighs and this that movement of

2188
09:02:23.240 --> 09:02:32.720
energy because the thighs hold lots of different sensations. Of course,

2189
09:02:32.759 --> 09:02:37.520
there's the muscles, the big strong muscles that we have

2190
09:02:37.720 --> 09:02:51.080
in our thighs. But the skin on the outside of

2191
09:02:51.119 --> 09:02:56.479
the thighs, as in the outside of all of our body,

2192
09:02:57.240 --> 09:03:08.840
can be very sensitive, sensitive to the touch, sensitive to temperature,

2193
09:03:15.360 --> 09:03:22.919
and inside your thighs the bones, there's the muscle, there's

2194
09:03:22.959 --> 09:03:27.799
the blood, vessels, the arch trees, to all this stuff

2195
09:03:28.319 --> 09:03:37.119
inside your thighs. I guess sometimes it'd be nice if

2196
09:03:37.159 --> 09:03:42.000
you could actually put your fingers inside your thighs and

2197
09:03:42.040 --> 09:03:47.840
a message, so you can message on the outside, because

2198
09:03:48.680 --> 09:03:51.119
but to be able to get deep into the muscles,

2199
09:03:52.000 --> 09:03:57.159
to be able to just massage inside your thighs, message

2200
09:03:57.159 --> 09:04:06.080
in the bones of your leg, massage in or the veins,

2201
09:04:06.119 --> 09:04:16.360
and just gently healing your thighs, and you could move

2202
09:04:16.520 --> 09:04:23.040
down message and inside your knees. It's a message in

2203
09:04:23.119 --> 09:04:30.520
those bones, but with healing fingertips, spreading that healing energy

2204
09:04:31.279 --> 09:04:34.919
deep into the choice of your knees.

2205
09:04:40.279 --> 09:04:44.200
Of course, there's the back of your your need you know, the.

2206
09:04:44.279 --> 09:04:51.279
Inside crease where your knee is. It's a really sensitive area,

2207
09:04:53.200 --> 09:04:57.959
really feels very nice when you stroke it. That might

2208
09:04:58.000 --> 09:05:02.200
be because it's an area it's not really touched very often.

2209
09:05:04.200 --> 09:05:11.119
It's almost like a hidden part, that crease and your legs.

2210
09:05:11.159 --> 09:05:12.240
It's almost.

2211
09:05:14.080 --> 09:05:14.840
Like a part that.

2212
09:05:16.599 --> 09:05:27.880
Has a sensitivity, which is a little bit different. Of course,

2213
09:05:27.919 --> 09:05:38.439
it's protected by your legs. So you can imagine putting

2214
09:05:39.319 --> 09:05:49.200
your fingers into that crease on your legs. Fold in

2215
09:05:49.279 --> 09:05:53.279
between your legs. You can just message with your fingertips.

2216
09:05:54.439 --> 09:06:01.200
Imagine your fingertips going inside message in the muscle tissue.

2217
09:06:05.799 --> 09:06:09.519
You can of course feel the bones.

2218
09:06:09.319 --> 09:06:13.440
Of your knees heathen through your fingertips.

2219
09:06:20.800 --> 09:06:26.160
And then as you go down to your calf muscles,

2220
09:06:26.519 --> 09:06:28.279
and that's the part I'd like to be able to

2221
09:06:29.040 --> 09:06:36.480
really put my fingertips step inside my calf muscles, massage

2222
09:06:36.519 --> 09:06:45.599
in every single tissue of that muscle. Heathing every part

2223
09:06:51.559 --> 09:06:57.680
and then doing the same for my shins. Massage in

2224
09:06:58.519 --> 09:07:06.239
gently stroking the bones, generally stroking them hewing and loving way,

2225
09:07:07.519 --> 09:07:14.400
because they deserve to be treated as the precious bones.

2226
09:07:14.000 --> 09:07:18.760
That they are. Our legs are so precious as in

2227
09:07:18.839 --> 09:07:19.199
all the.

2228
09:07:19.160 --> 09:07:24.879
Other parts of our body, the more precious of mutual

2229
09:07:27.519 --> 09:07:43.480
on the planet. When you start to think about the

2230
09:07:43.639 --> 09:07:52.199
legs in this way, you can change your perspective.

2231
09:07:54.879 --> 09:08:03.000
It might sound it's.

2232
09:07:59.599 --> 09:08:04.559
Silly to start with the idea of having the love

2233
09:08:05.080 --> 09:08:14.599
for your legs, showing appreciation your fives, wanting to be

2234
09:08:14.639 --> 09:08:21.160
able to put your hands in your eyes the message

2235
09:08:21.959 --> 09:08:27.639
the muscles and the bones, and to get your fingers

2236
09:08:27.800 --> 09:08:35.239
deep in there, releasing all at tension, just to.

2237
09:08:35.239 --> 09:08:38.760
Show how much you care.

2238
09:08:41.839 --> 09:08:44.919
About your legs, how much.

2239
09:08:44.720 --> 09:08:48.400
You care for what your legs do for you.

2240
09:08:49.919 --> 09:09:02.080
Regularly, your knees, your calves, your ankles, the strength of

2241
09:09:02.160 --> 09:09:10.279
your ankles, considering how thin they are compared to the

2242
09:09:10.319 --> 09:09:18.080
rest of your legs, especially of eies, yet they're so strong,

2243
09:09:19.559 --> 09:09:34.040
so flexible, absolutely amazing things. The ankles are truly a

2244
09:09:34.160 --> 09:09:45.000
gift because of what they do for you, supporting all

2245
09:09:45.160 --> 09:09:52.040
that weight, regardless of how what weight you are. Even

2246
09:09:52.080 --> 09:09:56.760
if you're only ate stones, there's still a lot of

2247
09:09:56.839 --> 09:09:59.080
weight for these little ankles.

2248
09:10:02.599 --> 09:10:04.760
Now I'm not heavy, that ain't sting.

2249
09:10:06.279 --> 09:10:07.080
Double back.

2250
09:10:10.360 --> 09:10:15.440
Yet my ankles support my body all the time.

2251
09:10:19.160 --> 09:10:22.239
What they do keep off a side of relief when

2252
09:10:22.239 --> 09:10:27.040
I sit down. That's that while.

2253
09:10:26.919 --> 09:10:27.400
Next thing.

2254
09:10:30.959 --> 09:10:31.559
My feet.

2255
09:10:32.680 --> 09:10:52.160
The will say, go round my toes, clap so happy.

2256
09:10:58.160 --> 09:11:07.879
Your legs really are amazing. And then they're talking about

2257
09:11:08.279 --> 09:11:13.639
talking about your legs is probably possibly it is one

2258
09:11:13.680 --> 09:11:16.519
of the most things, the most boring things I've ever

2259
09:11:17.160 --> 09:11:23.360
heard anyone say. Possibly, there, boy or not.

2260
09:11:24.919 --> 09:11:26.480
Everything I said is true.

2261
09:11:28.919 --> 09:11:43.800
The legs are amazing. Your lex deserve not just respect,

2262
09:11:49.400 --> 09:12:01.800
but they deserve to relax deeply. They deserve to take

2263
09:12:01.879 --> 09:12:04.599
some time out of the day.

2264
09:12:05.959 --> 09:12:27.559
To just let grow completely. The legs.

2265
09:12:32.160 --> 09:12:45.400
Really can relax. And because the legs are so such

2266
09:12:45.480 --> 09:12:50.040
a most you know, very important part of your body,

2267
09:12:51.319 --> 09:12:56.680
and your relaxlegs, the rest of your body also naturally

2268
09:12:57.599 --> 09:13:13.760
follows in the act journey of comfort. I feel it

2269
09:13:13.800 --> 09:13:22.519
in my hips. My hips feel really loose, and also.

2270
09:13:22.360 --> 09:13:26.440
My light back as well. My light back.

2271
09:13:26.480 --> 09:13:31.319
Really feels it feels stretched, even.

2272
09:13:31.080 --> 09:13:34.120
Though I'm just sitting in a chair and there's.

2273
09:13:33.959 --> 09:13:35.519
No stretching.

2274
09:13:37.599 --> 09:13:39.239
As far as I'm aware that I'm doing.

2275
09:13:40.239 --> 09:13:42.919
It's almost as if the muscles are just relaxed so

2276
09:13:43.120 --> 09:13:49.080
much that there is a natural stretch as the tension

2277
09:13:49.919 --> 09:14:13.239
has reduced a lot and anown campdown from ten downs

2278
09:14:13.239 --> 09:14:18.239
of one.

2279
09:14:17.919 --> 09:14:21.800
And you can continue to fill.

2280
09:14:23.279 --> 09:14:55.800
Wonderfully the next ten nine, eight, seven, six, five, four three.

2281
09:15:00.160 --> 09:15:00.239
Hm.

2282
09:15:04.480 --> 09:15:20.000
Why really, I'm just going to.

2283
09:15:20.040 --> 09:15:24.400
Count down from fire down to one, and.

2284
09:15:24.519 --> 09:15:30.680
As a countdown, you just focus on the numbers, just

2285
09:15:30.800 --> 09:15:39.080
the numbers counting down, and notice how you feel.

2286
09:15:41.279 --> 09:15:42.519
In this moment.

2287
09:15:43.879 --> 09:15:48.319
As you hear the numbers counting down, knowing that those

2288
09:15:48.440 --> 09:16:01.480
numbers counting down represents you feeling calmer, not just in

2289
09:16:01.599 --> 09:16:09.959
your body, but also relaxing your mind. I'll just notice

2290
09:16:10.000 --> 09:16:16.040
how you feel. There's nothing to do, there's nothing to say,

2291
09:16:16.680 --> 09:16:33.879
there's nothing to think about, starting weird number five four

2292
09:16:43.279 --> 09:17:03.239
three two.

2293
09:17:00.239 --> 09:17:00.519
One.

2294
09:17:10.000 --> 09:17:22.480
How as you notice the gradual letting go the tension

2295
09:17:22.680 --> 09:17:29.879
in your body, you may also begin to notice and

2296
09:17:29.959 --> 09:17:38.959
be aware of how your mind is starting to slow down.

2297
09:17:41.440 --> 09:17:47.839
This is just a natural thing that happens. It's not

2298
09:17:48.040 --> 09:17:53.239
really a special procedure. It's just natural because it's your

2299
09:17:54.519 --> 09:18:00.480
body relaxes your mind also starts to relax and the

2300
09:18:00.599 --> 09:18:04.480
more your micro relaxes, the more your body relaxes. Just

2301
09:18:04.559 --> 09:18:08.120
a continuous circle of relaxation.

2302
09:18:14.120 --> 09:18:14.839
And it's that.

2303
09:18:15.879 --> 09:18:21.040
Calmness that comes from relative quietness.

2304
09:18:22.440 --> 09:18:23.959
You know, even even if this.

2305
09:18:24.160 --> 09:18:31.559
Background sounds either your side online, it's still going to

2306
09:18:31.760 --> 09:18:37.519
be quite calm. You know, you haven't got the television on,

2307
09:18:38.080 --> 09:18:42.319
there's no music in the background, unless you're listening to

2308
09:18:42.400 --> 09:18:43.599
the recorded with music.

2309
09:18:43.680 --> 09:18:50.680
Of course, you're very likely not going to be.

2310
09:18:50.599 --> 09:18:53.680
Sitting in a room with other people. Of course you

2311
09:18:53.800 --> 09:18:58.360
might be, but generally it's more idea if you can

2312
09:18:58.400 --> 09:19:09.400
do this on your own, so no distractions, and when

2313
09:19:09.400 --> 09:19:22.040
you stop thinking about stuff, relaxation automatically rises.

2314
09:19:24.360 --> 09:19:28.000
The sense of comfort starts to grow.

2315
09:19:32.480 --> 09:19:39.199
And without trying to build it up into something fantastical,

2316
09:19:43.000 --> 09:19:51.959
something magical, this is just a natural process, something that's

2317
09:19:52.919 --> 09:20:01.800
easy to accomplish. In fact, it's almost you know, the

2318
09:20:02.120 --> 09:20:08.400
sense of relaxing completely happens really when you.

2319
09:20:08.440 --> 09:20:11.160
Put no effort into it.

2320
09:20:11.160 --> 09:20:13.559
It's not something that you can really force.

2321
09:20:16.239 --> 09:20:25.919
It's something that happens naturally. And part of the process

2322
09:20:26.000 --> 09:20:37.400
of this recording and others is simply two allow you

2323
09:20:39.599 --> 09:20:43.599
to take advantage of this space.

2324
09:20:46.239 --> 09:20:50.519
This time, it's just.

2325
09:20:54.639 --> 09:20:55.040
Let go.

2326
09:20:58.080 --> 09:20:58.839
To just be.

2327
09:20:59.000 --> 09:21:13.199
Here, to be in tune with how you feel, yet

2328
09:21:13.480 --> 09:21:25.120
with the intention one of wanting to relax deeply and

2329
09:21:25.319 --> 09:21:31.839
maybe even to fall asleep, depending on what it is

2330
09:21:31.919 --> 09:21:35.639
that you wish for yourself.

2331
09:21:36.760 --> 09:21:37.599
In this moment.

2332
09:21:44.519 --> 09:21:53.919
As we know, relaxing is the maturity of the process

2333
09:21:54.040 --> 09:21:59.319
of fallen asleep. The actually fallen asleep part is a

2334
09:21:59.319 --> 09:22:11.160
tiny bear the end. The deeper relaxed to become, the

2335
09:22:11.319 --> 09:22:29.680
easier you find yourself drifting. You can also, if he choose,

2336
09:22:30.720 --> 09:22:46.879
stay focused on my voice and really enjoy the process

2337
09:22:51.199 --> 09:22:59.080
coratually relaxing.

2338
09:23:02.639 --> 09:23:09.559
Each muscle in your body.

2339
09:23:14.480 --> 09:23:30.000
Endlessly and just observing the sensation.

2340
09:23:35.160 --> 09:23:36.279
I'm letting go.

2341
09:23:42.599 --> 09:23:50.000
Completely this time.

2342
09:23:50.120 --> 09:23:58.919
I'll count from six down to one, and you can

2343
09:23:59.080 --> 09:24:03.400
notice the mind.

2344
09:24:04.199 --> 09:25:21.080
Cal me down more with each number, me said, naturally thin, calm, slow, baceful, six, five, four.

2345
09:26:00.279 --> 09:26:42.199
Attatatatatatatatatas.

2346
09:27:00.080 --> 09:27:23.080
Want being aware.

2347
09:27:25.800 --> 09:27:41.000
How you mind to stoop write down, sinking deeply until

2348
09:27:41.239 --> 09:28:02.360
that sation as you heard the wind and they notice

2349
09:28:02.599 --> 09:28:11.760
that there are some thoughts still there, maybe some stubborn

2350
09:28:11.919 --> 09:28:20.680
thoughts that for some reason perhaps need your attention.

2351
09:28:27.680 --> 09:28:29.440
S What you can do is.

2352
09:28:34.480 --> 09:28:36.480
Send love to those thoughts.

2353
09:28:39.720 --> 09:28:42.519
Sprinkle those thoughts.

2354
09:28:46.440 --> 09:28:47.000
With love.

2355
09:28:48.720 --> 09:28:54.879
I do pettals from a flower, just sprint over them petals,

2356
09:28:54.959 --> 09:28:55.959
feel with love.

2357
09:28:58.120 --> 09:29:02.839
Towards those thoughts. To let those thoughts slow that.

2358
09:29:05.000 --> 09:29:10.360
You're not abandon the number. You just need them.

2359
09:29:10.440 --> 09:29:23.400
To require them to just calm down, slow down, wats down.

2360
09:29:26.040 --> 09:29:26.559
The now.

2361
09:29:34.319 --> 09:29:39.319
So as you throtus on those the meaning thoughts to

2362
09:29:39.480 --> 09:29:44.400
count down this time from seven down to one.

2363
09:29:44.680 --> 09:30:03.519
With each number, just imagine sprinkling those flower petals of love, kindness, gratitude.

2364
09:30:04.279 --> 09:30:13.720
I love these thoughts to allow them to just not

2365
09:30:13.959 --> 09:30:28.959
a way relax deeply I didn't remember those thoughts will

2366
09:30:29.080 --> 09:32:55.440
become more and more relaxed starting even number seven one

2367
09:33:12.400 --> 09:33:18.839
means it now that it is now.

2368
09:33:20.199 --> 09:33:25.440
That the key thing.

2369
09:33:29.000 --> 09:33:50.800
In your buddy, the case fat on your hands is

2370
09:33:50.919 --> 09:33:57.599
the more extra hands are, the more relax your body

2371
09:33:58.519 --> 09:34:20.080
and mind. Not you think this my mind and nothing

2372
09:34:20.400 --> 09:34:30.400
is there's nothing they did to do its like French.

2373
09:34:31.080 --> 09:34:33.760
It's that's what.

2374
09:34:36.599 --> 09:34:46.080
M h. It's just not to say. I want to

2375
09:34:46.239 --> 09:34:49.199
say on my hand.

2376
09:34:56.000 --> 09:34:57.760
Like to see how I fe.

2377
09:35:13.000 --> 09:35:13.959
The more.

2378
09:35:15.800 --> 09:35:18.519
Who adds to my hands fill.

2379
09:35:21.760 --> 09:35:41.480
The carly mind ls doubt of body, see.

2380
09:35:43.760 --> 09:35:50.800
Any who.

2381
09:35:53.760 --> 09:36:47.800
Metist means spots, the just for nothing, no thing. Speed

2382
09:36:51.000 --> 09:36:59.160
do you do me that? Relaxation, my things, the dogest

2383
09:37:15.279 --> 09:38:05.839
eight nights, Pichner.

2384
09:38:07.199 --> 09:38:15.839
Is it do no.

2385
09:38:25.800 --> 09:38:27.120
Go to the day.

2386
09:38:31.879 --> 09:38:37.360
Starting m.

2387
09:40:00.279 --> 09:40:50.440
Attatatatatatatatas assassatas asso