Aug. 22, 2025

(no music) (10 hours) 96 bottles of water | LMBYTS #1418 | Jason Newland | 22nd August 2025

(no music) (10 hours) 96 bottles of water | LMBYTS #1418 | Jason Newland | 22nd August 2025
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WEBVTT

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Hello and welcome. Hello, Hello, Hello, Hello, welcome to Jason

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new Land dot com. But they is Jason, who do land?

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Do land? New Land? Sometimes sounds like I'm saying, do land,

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Jason Newland do Land. Maybe it's just my ex and

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I don't know. Let's see. Yeah, Hello, welcome to. I'm

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going to stop yawning in a minute. Welcome to. Let

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me boy you to sleep. My name's somebody done. The

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name bitter. I please only listen when you can safety

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close is Yeah, it's six o'clock. I had a very

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in the morning. I had a very early night last night.

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I was in bed about half eight, I reckon referred

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to an early night. Really about it, really, and what's

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I went to bed? Vinnie's just coming. What's going on?

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You just woke me up, you bastard. Stop it Phinny. Hey,

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we're not going anywhere, Vinnie. You can get up here

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and have a cuddle, but not coming out. Nope. I

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have to have my breakfast first. Mm oh, here's a

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weird thing, right. Apparently all the details about Uncle's sausages

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has been lost. They'd lost they didn't know where he was,

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they didn't know like he got lost in the system,

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you know, digitally, I mean and I mean his fingers,

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but you know, and so they weren't able to organize

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his final ceremony. It's just he got to the end.

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It actually stanned that he's next to King said, if

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if we have to, if she has to cancel the

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funeral again, she's already canceled it before. Then it's going

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to end up just having a cremation because she has

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to go away for two weeks at the end of

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this week, at the end of next week, so she

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won't be here to do anything. So it's yeah, it's

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weird weird times, but I think it's all sorted out.

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It's going to be next Thursday, the twenty eighth. So

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what day is it now? Twenty third? That means Thursday.

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My birthdays are twenty six on Tuesday. Yeah, my birthday's

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on Tuesday. Everyone. Yeah, thirty two not bad at it?

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Looking pretty good for thirty two. Thirty two. It's weird

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because I think at thirty two and I still think

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that that's old. It's weird, isn't it. I think once

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I reached Yeah, once I reached thirty, I kind of

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I didn't didn't feel young anymore. Not young as in myself,

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but just in society. I didn't feel different inside. I mean,

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I mean when people say, you know, you see people

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there seventies to say, oh, I still feel like I'm

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fourteen years old, Like I don't feel that way, part

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from the fact that I can't remember what I felt

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like when I was fourteen years old. But I don't

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feel physically, I don't feel the same as I used

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to when I was younger. Mentally, I don't feel the same.

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So I'm not quite sure what they mean when they

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say still feel the same as I did. I don't

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know if it's just is it because that sentences is

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being used lots and lots and people are used to

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saying it, and it doesn't exactly represent perhaps what the

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person's feeling or what they're trying to convey, but just

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the overall sense though of I don't feel as old

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as I look. I don't know what did I do yesterday?

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If what I say about my dreams. By the way,

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there will be a Q and a Friday today because

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it is Friday, but it's very early, well it's early

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in the morning. It's too early for me to do

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a Q and a Friday. I have to be awake

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to do that, and I'm not awake yet. See yesterday,

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I do that later yesterday I ordered some stuff because

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I'm trying to get stocked up for the future. I

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don't mean the future as in the next hundred years,

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but just you know, the next the remainder of the year. Really,

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I suppose, so over the last week or so, a

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couple of weeks, I got two or three weeks. I

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got some got enough black bin bags, rubbish refuge bags

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to last me till the end of the year, probably

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to the end of next year. Actually. I so I'm

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buying stuff in bulk or just buying lots of it,

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multi packs, stuff like that. Not lots of it. But

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I got a bunch of mouthwash, so that that's plaques,

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is it? Plaques? So that that is I got one

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to ten and them, so that will last me for

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a while. Washing up liquid that last me. I mean

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that definitely took the less end of the year. That

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might last me to the end of next year again

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as well. I've got I've got four hundred black bin bags,

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so that's gonna last a while. And then I've got

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one hundred and twenty toilet rolls and middlely. I'm nearly

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through one pack, but that was two three weeks ago

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I got them. So I don't mean I've got through

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a whole pack of one hundred and twenty in three weeks. No,

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I mean they've I think they're packs of twelve or

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packs of ten. I suppose twelve in each one and

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then ten packs. Yeah, that makes sense, isn't it. So

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I've got enough toilet roll probably to last me till

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the end of the year. And other things I've ordered

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is deodorant, toothpaste, but boo, there is other stuff and

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I can't think what it is. What is it? Toothpaste? Deodorant?

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I'm gonna look it up. You haven't got to move

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any You ain't gonna move. What are you moving for?

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All right? So look are okay? So I've ordered in

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bulk wet wipes, diodrin. Oh yeah, Dove soap, so I've

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ordered loads of those, not loads, but at twelve I

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think I got ordered in bulk tad Ley original tea

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bags and toothpaste mh Dove. So okay, I was just

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saying stuff dispatched, right, That wasn't quite as exciting as

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I thought. H oh, well, so, yeah, I think he's

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looking my feet, so I have. I'm just trying to

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get stocked up. Really, just there's a I don't know,

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not safety measure, but it's just a practical preparation for

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the wind, you know, just getting getting stuff in, not

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getting stuff in that would be for Christmas. Yeah, I

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can't think what else that I might need. Our water

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yesterday I got because I do drink bottle water, bottled

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water if I can talk properly. So I've got eight

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packs of twelve whatever however minute many that makes one

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hundred ninety ninety ninety four or whatever. So yeah, I

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got I got them all on my shells over there.

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So it's just little things like that, because the delivery

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charge sort of get if I get a delivery. If

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I get a big delivery or a small delivery, the

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charge is the same amount of money as well. Try

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and well, yeah, I don't know. I'm trying to say,

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try and get a bit stocked up, but maybe occasionally

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get a big delivery. It's weird. I get a certain

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sense of satisfaction. I want to look over to the

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bookcases and see all those was as bottles of water

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or stacked up knowing that I'm not going to run

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out anytime soon. It's quite a nice little feeling. And

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this is what I used to do in the past.

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I did. I used to always have, not always, but

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when I first moved in here, because I had a

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bit more room rather than just one one bit little

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bit of space which is a room that I used

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to live in and bought various different rooms. You know,

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had a bit more space in here when I first

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moved in. Before I filled all those spaces with rubbish,

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and so I used to stock up on everything. I mean,

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I'd probably about, yeah, wow, so much stuff. There was

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no room to put nowhere to put the stuff I

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had it like all over the bath, the edge of

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the bath, cans of deodorant. It's just had so many

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bits and bobs. I did give quite a bit of

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it away. But this is I was getting it from

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the supermarket. And this is back when things were a

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fair bit cheaper. Actually, you know, you can get a

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lot of special offers, and things were really really it's

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sometimes very cheap. It doesn't seem to be that way anymore,

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but it's uh, it's all right. I mean, maybe I

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need to go into the supermarket to find these deals.

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Perhaps they're going to struggle to find them online, not struggle,

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But it's probably easier to see it with my eyes,

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isn't it, you know what I mean? Yeah, I had

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some dreams last night, and my voice is a bit croaky.

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It's always like this when I first wake up, ball

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Room Star, I have to check that. I always have

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to that's my that's my croaky voice. Check. Yeah. My

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dream was very chaotic, very chaotic, so I wouldn't even

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know where to start. There's one dream, and I think

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I was living at home with you know, like when

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I was fifteen, fourteen, I was living at home. The

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weird thing about it, it's never in the house. It's

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never in the house that we lived sometimes sometimes it's

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the same people, but it's always in a much bigger house,

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like a huge place. Hm hmm. I mean that house

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we lived in could have been big if it wasn't

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for all the people. Because a big room turns into

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a small room when you feel it full of stuff,

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don't it. It's no longer a big room. You know,

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if you've if you've got a sofa, it's still the

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same size room. I mean, you know, mathematically, but if

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it's all cluttered and you've got a nice sized room,

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if you put a big table in the middle war

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taking up you know it, it's no longer. The word

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room isn't really correct now, is it. Yeah, because it's

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a room. Yeah, But if there's no room, then it's

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not really a room. Because it's called room because it's

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room there's space to maneuver. But if there is no

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space to maneuver and there's no room to actually do

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anything because you've got stuff in the way, then it's

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not really a room, is it. This is frying my

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own brain. That is something that I don't don't really

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don't really enjoy obstacles. So in here in my living room,

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there's a big Okay, it's not a big room. It's

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it's okay, but it's not cluttered. Okay, it's a bit cluttered.

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But between me and the other wall on the other

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side of the room, because I'm sitting in this so well,

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it's an old reclining two person as in me and

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Vinny only reclining thing that my friend gave me. It's old.

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It's probably about twenty years old. I'd say it's an

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old thing, but it's okay. It's falling apart, but it's okay,

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so might say, hey, and it's against the wall, not

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right against the wall, but you know it's near the

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end of the other side of the wall. It's a

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face in the other wall. There's two tables together, like

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two desks together, and the TVs on top of those desks,

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and apart from a chair, which, to be fair, is

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in the way at the moment. But generally there's nothing

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between me and the telly. It's all space. And you

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could argue where you wouldn't be able to see the

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telly if there was something there, if you suddenly if

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you put a bookcase in the middle of the room,

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Well I wouldn't put a bookcase in the middle of

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the room, would I. That'd be silly. I mean I

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have less bookcases than I do now, got three to

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the left of me, and you know, I cut down

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my book collection, so I haven't got as many books anymore.

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But the shelves where there's no book there's bottles of water.

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Oh it's I'm so proud of that water. It's weird.

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But I'm not into clutter, as in, I'd like to

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be able to walk through without banging into things, So

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you know, I would never have like my friend. He

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had his sofa and then you have this big wooden

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like a coffee table thing. It was big and it

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seemed to take up half the room and have it

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in front of the sofa. But he didn't really use it.

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It was just.

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He had something to the left of him. That's where

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he would put his drink. And you know, like with me,

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I've got a little table thing to the right of me.

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That's where I put my stuff. You know, that's where

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it all goes. And it's like, Okay, you don't need

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that big obstacle. Because I used to bang my leg

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on it so many times and it took up the

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whole room. Why not the whole it took up He

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had to walk around it, there was no space. And

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also because he was a sociable person, he had two

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settees for visitors. I don't want visitors, so I've got

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just this now. Originally when I moved in to avoid visitors,

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I had one chair, one single chair. It was a recliner.

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It was a really really cheap version of a lazy boy.

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It was called can't be asked boy. It's very late.

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It was it was a one hundred and fifty coud

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I think, and it started falling apart. I think it

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started falling apart before I got it out of the box.

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But I liked it. It was a bit too squeaky ish,

231
00:23:46.839 --> 00:23:50.480
a bit too squeaky, but I liked it. You know.

232
00:23:51.119 --> 00:23:55.319
It wasn't okay, Yeah, yeah, it was all right. It

233
00:23:55.400 --> 00:23:58.960
was okay for me and Andre. I'm not sure how

234
00:23:59.039 --> 00:24:03.279
Vinny would have got on with it a minute, it'd

235
00:24:03.319 --> 00:24:06.839
be I reckon it'd be disintegrated by now. But if

236
00:24:06.880 --> 00:24:11.279
I still had it, I must have had it for

237
00:24:11.319 --> 00:24:14.880
at least five years, five.

238
00:24:14.720 --> 00:24:21.440
Years, six years.

239
00:24:24.279 --> 00:24:27.559
I don't know how long I've had this, because the

240
00:24:27.599 --> 00:24:31.079
weird thing about it is I remember carrying it up

241
00:24:32.960 --> 00:24:37.720
with Luke and it's the heaviest sofa I've ever carried ever,

242
00:24:39.279 --> 00:24:42.640
so heavy, and we carried it upstairs, which wasn't a

243
00:24:42.680 --> 00:24:45.480
good idea. I mean, you know, it's a fear a

244
00:24:45.519 --> 00:24:48.480
few years back. But still I had to lie down

245
00:24:48.519 --> 00:25:01.599
for about two hours because of my back. Yeah, I

246
00:25:01.640 --> 00:25:24.519
don't know. I don't know how strange I remember it,

247
00:25:24.720 --> 00:25:29.400
just in the sense of how much hassle it was.

248
00:25:33.920 --> 00:25:37.359
But I still had Andrea at the time. Definitely still

249
00:25:37.359 --> 00:25:45.960
had andre so it would have been before, yeah, probably

250
00:25:45.960 --> 00:25:59.799
about five years ago. Then. See it's got two s

251
00:26:00.079 --> 00:26:04.519
it's got two chairs, right, I'm in the right one,

252
00:26:06.400 --> 00:26:11.279
the right side one. The left one doesn't get satin

253
00:26:14.880 --> 00:26:19.400
by anyone. It's always got stuff on it. If someone

254
00:26:19.519 --> 00:26:25.400
insists on coming in here knocking on my door, they

255
00:26:25.440 --> 00:26:27.640
can sit on the other chair, which is what I

256
00:26:27.759 --> 00:26:32.039
use when I'm at the desk, or they can sit

257
00:26:32.079 --> 00:26:34.240
on this chair and I'll sit on the other chair.

258
00:26:36.039 --> 00:26:40.960
I don't sit next to people. I don't. I just

259
00:26:41.480 --> 00:26:46.039
know I like my space. I'm not saying I would

260
00:26:46.119 --> 00:26:49.880
never sit next to someone, because there are circumstances where

261
00:26:49.960 --> 00:26:52.880
I probably would want to sit next to someone, but

262
00:26:56.519 --> 00:27:00.599
it would take a bit of getting used to. But

263
00:27:00.960 --> 00:27:09.920
you know, generally it's nice to have my space. I

264
00:27:09.960 --> 00:27:13.480
do think though, because I see some people and they've

265
00:27:13.559 --> 00:27:17.920
got you know, I just want to say, old married couples,

266
00:27:17.960 --> 00:27:20.799
just some people I see they've got their own chairs

267
00:27:21.000 --> 00:27:24.680
in the living room. Maybe maybe they're next to each other,

268
00:27:24.839 --> 00:27:27.960
maybe they're different sides of the room, but they've got

269
00:27:27.960 --> 00:27:31.519
their own comfortable chairs. Or maybe one person sits in

270
00:27:31.519 --> 00:27:34.240
their own chair and the other person sits on the sofa,

271
00:27:35.480 --> 00:27:39.519
and I wonder, you know, if they've been together a

272
00:27:39.559 --> 00:27:48.759
long time from young I mean, they probably didn't sit

273
00:27:48.839 --> 00:27:53.720
in separate chairs. If there was in their teen years

274
00:27:53.839 --> 00:28:00.359
or their twenties, they probably just guessing they possibly want

275
00:28:00.400 --> 00:28:12.200
it to be as close together as possible physically. So

276
00:28:12.319 --> 00:28:17.440
I'm wondering, how do you introduce the new chair, how

277
00:28:17.480 --> 00:28:25.720
do you introduce sitting separately? And I know people that

278
00:28:28.319 --> 00:28:36.759
they're married, and I don't know why they're married. They're

279
00:28:36.799 --> 00:28:44.000
sleeping separate beds, lead completely separate lives and don't really

280
00:28:44.039 --> 00:28:46.559
have anything to do with each other. What is the

281
00:28:46.599 --> 00:28:55.240
point in that? Well, seriously, what is the point? I

282
00:28:55.279 --> 00:29:04.400
mean that's yeah, I don't get it. Yeah, I just

283
00:29:04.720 --> 00:29:11.799
because I think if you're to feel like you're a

284
00:29:11.839 --> 00:29:17.960
lodger in your own home is not a good situation

285
00:29:18.119 --> 00:29:21.759
to be in. And I know what it's like to

286
00:29:21.759 --> 00:29:25.720
be a lodger because I've been a lodger menyim nim

287
00:29:25.920 --> 00:29:32.079
nim nim nim many times, many times, way too many times.

288
00:29:34.160 --> 00:29:36.119
Probably everyone knows what it's like to be a lodger,

289
00:29:36.160 --> 00:29:45.160
but I was I've just lived in so many, so

290
00:29:46.000 --> 00:29:53.880
by different places over the years. It's ridiculous, and it's

291
00:29:53.880 --> 00:29:57.119
weird because I've been here for ten and a half

292
00:29:57.279 --> 00:30:02.960
years is it half years April May, June July August

293
00:30:03.200 --> 00:30:13.039
or ten years and four months, and still kind of like, wow,

294
00:30:15.559 --> 00:30:18.079
I'm not even used to it yet. Really I am,

295
00:30:18.240 --> 00:30:27.000
but i'm not. And I've never decorated other than the

296
00:30:27.160 --> 00:30:31.160
very basic decoration when I first moved in, just filling

297
00:30:31.279 --> 00:30:33.720
in the gaps, you know, making sure the walls are

298
00:30:33.720 --> 00:30:43.079
the same, and never cared about that because I never

299
00:30:43.160 --> 00:30:46.759
really thought i'd be here for long. I just didn't

300
00:30:47.119 --> 00:30:53.799
expect this to last, so I've never really The walls

301
00:30:53.799 --> 00:30:55.720
are the same color they were when I moved in,

302
00:30:57.440 --> 00:31:04.319
pretty much the I put a carpet in, and it's

303
00:31:04.359 --> 00:31:09.000
the same carpet. It's one of those thin, cheapy ones.

304
00:31:12.400 --> 00:31:17.519
Haven't you know? The doors are falling apart. It's the

305
00:31:17.559 --> 00:31:21.519
same doors as when I moved in. Really they're not

306
00:31:21.839 --> 00:31:27.400
nice doors, And I do wonder. I mean, I mean,

307
00:31:27.440 --> 00:31:29.319
you think of all the pleasure I'm getting from looking

308
00:31:29.319 --> 00:31:36.039
at those bottled waters, bottles of water stacked up. But

309
00:31:36.240 --> 00:31:40.480
maybe if I had a new door, I'll be even happier.

310
00:31:42.400 --> 00:31:49.400
Or nice pink walls or yellow walls or I like

311
00:31:49.480 --> 00:31:57.440
pastor colors like blue, pink, yellow greens, okay, but definitely blue,

312
00:31:57.720 --> 00:32:01.519
yellow and pink. They're putting in my favor colors pastor.

313
00:32:03.039 --> 00:32:09.000
There's something soft about that. I like soft colors, very gentle,

314
00:32:10.559 --> 00:32:17.920
not too just colors that don't they're not demanding, you know,

315
00:32:18.720 --> 00:32:22.319
don't demand your attention. They're just happy for you to

316
00:32:22.519 --> 00:32:25.480
notice them if you notice them. If you don't, that's

317
00:32:25.519 --> 00:32:33.279
also fine. Let's you also have peace. Yeah, so pastor

318
00:32:33.440 --> 00:32:42.920
colors are like, maybe I should do that, but I'm

319
00:32:42.920 --> 00:32:46.279
not really a decorator though. And also I've got all

320
00:32:46.440 --> 00:32:51.160
a lot of soundproofing up in here, so to take

321
00:32:51.200 --> 00:32:56.759
the soundproof and down, i'd have to get new soundproofing.

322
00:33:00.000 --> 00:33:04.400
Because I've got quite a lot of sound proofing. It

323
00:33:04.519 --> 00:33:09.079
probably does make a difference that I'm not aware of,

324
00:33:09.799 --> 00:33:15.119
because if I took it down it might I'm guessing

325
00:33:15.160 --> 00:33:20.319
it'd be a lot more echoing in here. It might

326
00:33:20.400 --> 00:33:23.720
make no difference whatsoever, And I just wasted my time

327
00:33:23.759 --> 00:33:40.960
with it all, but sure it'd sure hmm. I think

328
00:33:41.039 --> 00:33:45.480
the council have been around and if they're starting to

329
00:33:45.640 --> 00:33:49.680
do something with a flat downstairs, because they put one

330
00:33:49.680 --> 00:33:53.559
of those key lock things on the door at the

331
00:33:53.559 --> 00:33:56.680
front door so that workers can come and go and

332
00:33:56.720 --> 00:34:02.200
get in and out, which makes me think that I

333
00:34:02.319 --> 00:34:08.039
think maybe they've changed the locks. I don't know, And

334
00:34:08.159 --> 00:34:10.199
if they did that, it must have been on Monday

335
00:34:10.239 --> 00:34:12.920
when I was out, because I didn't hear, not heard

336
00:34:12.960 --> 00:34:18.039
any drilling or anything. In fact, I think it was

337
00:34:18.119 --> 00:34:21.360
there on Monday when I got back. Yeah, because I

338
00:34:21.440 --> 00:34:24.920
was out four. I left at one and I got

339
00:34:25.000 --> 00:34:34.599
back about quarter to five, so I'll be banging around

340
00:34:34.679 --> 00:34:38.239
down there, and I don't really know what they do.

341
00:34:39.079 --> 00:34:49.840
I don't know what the council do, not really. I mean,

342
00:34:49.880 --> 00:34:54.280
I suppose they've got to check the electrics, check everything,

343
00:34:54.400 --> 00:35:01.400
so all tidy and stuff, But I don't know what

344
00:35:01.440 --> 00:35:09.320
they do. I mean, you know, if the place is full,

345
00:35:09.400 --> 00:35:13.559
then they've got emptier, so that yeah, I mean, luckily

346
00:35:13.599 --> 00:35:18.920
the counselor I've done a lot, A lot of stuff's

347
00:35:18.960 --> 00:35:25.320
already done for them. I've packed I got rid of

348
00:35:25.320 --> 00:35:30.079
about over fifty bags maybe more of rubbish, and I've

349
00:35:30.079 --> 00:35:35.559
also packed probably another fifty if not more, all upstairs

350
00:35:35.639 --> 00:35:39.880
in his flat. The council told me, and initially they

351
00:35:39.880 --> 00:35:44.000
wanted the stuff moved out. And then I spoke to them.

352
00:35:44.000 --> 00:35:45.480
They said, I can just leave it in there and

353
00:35:45.519 --> 00:35:51.159
they'll come and do it. So okay, So I've made

354
00:35:51.199 --> 00:35:54.119
it the job a lot easier, a lot quicker for

355
00:35:54.159 --> 00:36:03.480
them because really most of the stuff is just furniture now,

356
00:36:03.800 --> 00:36:07.119
other than the stuff that's bagged. But that'll take ten

357
00:36:07.159 --> 00:36:11.719
minutes to take that downstairs. It's they've got more than

358
00:36:11.719 --> 00:36:17.960
one person the furnit. Well they should have more than

359
00:36:18.000 --> 00:36:19.679
one person, shouldn't they, So it won't be able to

360
00:36:19.760 --> 00:36:22.079
get they won't be able to get the furniture down

361
00:36:22.159 --> 00:36:34.159
up a with And yeah, so once the furniture's out,

362
00:36:35.199 --> 00:36:38.599
I don't think there's it's just be about tidy and

363
00:36:38.679 --> 00:36:48.360
cleaning up, taking the carpet up. Yeah, I mean, what

364
00:36:48.480 --> 00:36:54.920
is it now, still August? There'll be someone new in there,

365
00:36:54.960 --> 00:37:00.159
probably by October. No, they won't because they have not

366
00:37:00.280 --> 00:37:05.599
started coming in yet, so fingers crossed, there won't be

367
00:37:05.639 --> 00:37:13.599
anyone here toil. No, no, wait a minute, yeah, fingers crossed.

368
00:37:13.960 --> 00:37:17.719
Nothing before the before the end of the year, so

369
00:37:17.840 --> 00:37:28.280
maybe not until next year because just from experience, what

370
00:37:28.360 --> 00:37:33.880
it's likely to move in is, yeah, it's gonna be

371
00:37:33.920 --> 00:37:38.599
a lot of noise and stuff you've got seems to

372
00:37:38.599 --> 00:37:41.320
have two types of people, those who let the door

373
00:37:41.400 --> 00:37:46.239
slam and those that don't. And those that let the

374
00:37:46.280 --> 00:37:51.159
door slam generally there's sort of a bit of chaos

375
00:37:51.159 --> 00:37:57.679
there because they don't care. They're not being considerate. Those

376
00:37:57.719 --> 00:38:01.400
that don't let the door slam are being considerate towards

377
00:38:01.440 --> 00:38:06.840
the other neighbors. It's weird. It just this is that's

378
00:38:06.840 --> 00:38:11.639
what it's like here anyway. I think one of the

379
00:38:11.639 --> 00:38:17.880
people that lets her door slam downstairs, she's she's a nice,

380
00:38:18.000 --> 00:38:22.719
nice person, so it's not it's not really out of vindictiveness.

381
00:38:22.800 --> 00:38:29.199
She just not thinking about she I don't know. I'm

382
00:38:29.239 --> 00:38:31.079
not sure she hears it. She might not be able

383
00:38:31.119 --> 00:38:33.960
to hear it slam. There's also people that you know,

384
00:38:34.480 --> 00:38:38.760
perhaps can't hear the noise they're making, so you can't

385
00:38:38.800 --> 00:38:44.440
really blame them for that. But the one next door

386
00:38:44.440 --> 00:38:48.760
to her, it's ironic because when she first moved in

387
00:38:49.039 --> 00:38:53.199
last summer, she said, I wish they wouldn't slam her

388
00:38:53.199 --> 00:38:56.840
door next door. It shakes the whole flat shake you,

389
00:38:56.880 --> 00:39:00.239
And I said, I know, it's horrible. That's what we

390
00:39:00.280 --> 00:39:03.079
try and tell people, try and we hope that people

391
00:39:03.159 --> 00:39:06.119
won't let the door slam because it shakes the building

392
00:39:06.840 --> 00:39:14.360
and its noises very loud, it echoes, And she said, oh,

393
00:39:14.440 --> 00:39:17.079
and then a few days later she's letting a door slam,

394
00:39:17.840 --> 00:39:25.760
and she did that continuously for the next year. I

395
00:39:25.760 --> 00:39:28.599
think it's the mentality of if you can't beat them,

396
00:39:28.719 --> 00:39:43.039
join them, and I've never really understood that one. I

397
00:39:43.119 --> 00:39:46.519
do wonder how people can let their door slam so often,

398
00:39:46.559 --> 00:39:53.920
though I've heard it downstairs go seventeen times. I realized

399
00:39:54.000 --> 00:39:56.000
it's probably a bit sad that I'm counting them, but

400
00:39:57.039 --> 00:40:01.840
seventeen times in just a few minut and it's it's

401
00:40:01.840 --> 00:40:05.679
almost like they're like letting a slam, then opening up,

402
00:40:05.719 --> 00:40:09.360
pushing it open and let it slam, and just repeating

403
00:40:09.400 --> 00:40:16.440
that seventeen times, Like why why why would you do

404
00:40:16.559 --> 00:40:18.480
such a thing? Why?

405
00:40:18.519 --> 00:40:18.800
Why?

406
00:40:18.880 --> 00:40:29.440
Why? Why? Why? Yeah? I mean, sometimes my door slams

407
00:40:32.119 --> 00:40:34.639
if I don't catch it, or if I've got a visitor,

408
00:40:35.400 --> 00:40:39.599
and their natural reaction is just to let the door slam,

409
00:40:39.960 --> 00:40:42.639
which is possibly something I would do if I didn't

410
00:40:42.679 --> 00:40:48.679
know the door slammed, you know, because not all doors

411
00:40:48.840 --> 00:40:51.599
just slam shut to they when you let go over them,

412
00:40:51.920 --> 00:40:57.239
Because these are fire protection doors very very heavy, and

413
00:40:57.280 --> 00:41:03.320
they're just they're designed to slam shut, so it's not

414
00:41:03.360 --> 00:41:09.400
really anyone's fault. That's their design because they're designed to

415
00:41:09.480 --> 00:41:16.239
close on their own. But do they have to slam?

416
00:41:16.639 --> 00:41:21.519
Can we not put some kind of silence proofer, you know,

417
00:41:21.679 --> 00:41:27.840
silencer on them? I figured if you put some kind

418
00:41:27.880 --> 00:41:35.360
of fuzzy tape just on inside the door, on the doorframe,

419
00:41:36.400 --> 00:41:39.440
that would probably take the shock, like a shock of

420
00:41:39.719 --> 00:41:45.400
absorbent that turn it from a bang to a you know,

421
00:41:45.679 --> 00:41:50.960
just just just a little sound, which means we wouldn't

422
00:41:51.000 --> 00:41:59.639
hear it. I mean, I'm not hugely affected by anything

423
00:41:59.679 --> 00:42:04.440
that go on downstairs. The door slamming. I'm used to it.

424
00:42:04.440 --> 00:42:09.320
It's just just one of those things upstairs. However, we

425
00:42:09.400 --> 00:42:12.679
don't have door slamming, and never have done since I've

426
00:42:12.719 --> 00:42:19.320
lived there. So if the person next opposite me is

427
00:42:20.079 --> 00:42:28.840
another door slammer, it's gonna be wow annoying.

428
00:42:32.800 --> 00:42:44.159
Yeah, I wonder if I could do.

429
00:42:44.480 --> 00:42:46.719
I might actually look into that sea if there's anything

430
00:42:46.760 --> 00:42:52.000
I can do to fix the door from slamming or

431
00:42:52.039 --> 00:42:59.599
from making a big noise when it does slam, But

432
00:43:00.079 --> 00:43:03.920
so doesn't affect with the reason the door slams. So

433
00:43:04.000 --> 00:43:07.239
it's still sealed and everything just just a little buffer,

434
00:43:07.760 --> 00:43:13.280
a little a little something something to it, A little

435
00:43:13.280 --> 00:43:18.760
something something. Come on, give me a little summer summer?

436
00:43:19.280 --> 00:43:21.039
Oh not, I do?

437
00:43:21.039 --> 00:43:25.840
I mean like that? Yeah? How am I look into

438
00:43:25.920 --> 00:43:35.400
that today? Do a little bit of research? Yeah, so

439
00:43:36.119 --> 00:43:41.000
that's my little I didn't told you about my dreams.

440
00:43:41.360 --> 00:43:47.800
I had this stream and I kept trying to get somewhere,

441
00:43:47.840 --> 00:43:53.840
and it was like a job interview, and I needed

442
00:43:53.880 --> 00:44:00.840
to be there by a certain time, and the person

443
00:44:01.000 --> 00:44:04.679
that it wasn't even a job. Was it a job

444
00:44:04.719 --> 00:44:07.400
interview or was it just to start the new job?

445
00:44:08.039 --> 00:44:13.320
It might have been to start the new job. I

446
00:44:13.480 --> 00:44:15.920
just couldn't get there. I did get there in the end,

447
00:44:16.800 --> 00:44:20.639
but I was struggling so much and I was getting

448
00:44:20.679 --> 00:44:28.679
distracted by other things. And when I did get there,

449
00:44:28.880 --> 00:44:41.800
there was some weird seminar going on, and then I

450
00:44:41.840 --> 00:44:46.360
think there was vampires involved for some reason, or some

451
00:44:46.519 --> 00:44:57.760
kind of really weird yeah, very weird behavior. I have

452
00:44:58.000 --> 00:45:03.840
no idea, no idea why had that dream? Very strange,

453
00:45:05.119 --> 00:45:11.800
very strange. Indeed, it's too late now now i've been talking,

454
00:45:11.840 --> 00:45:21.360
I've forgotten the dreams. Well, so I do yesterday. Yeah,

455
00:45:21.440 --> 00:45:30.480
not much really. Friday Thursday, yes, I ordered stuff online

456
00:45:32.000 --> 00:45:42.719
to get delivered, and today I'm going to do QE

457
00:45:42.719 --> 00:45:47.480
a friday later. I've gone from one question last week,

458
00:45:47.719 --> 00:45:51.559
so I didn't do one to about I think twelve

459
00:45:51.679 --> 00:45:55.519
questions this week. So it's going to be.

460
00:45:56.840 --> 00:46:07.079
H I think it's going to be quite a hefty recording.

461
00:46:08.159 --> 00:46:15.719
Yeah, and that I think is it. I want to

462
00:46:15.760 --> 00:46:24.159
go and get my breakfast because I'm hungry at Lisa

463
00:46:24.280 --> 00:46:28.000
didn't didn't fall asleep during this recording, and like I

464
00:46:28.039 --> 00:46:35.039
did yesterday, I literally fell asleep. I edited out the snoring,

465
00:46:35.719 --> 00:46:44.880
but I was gone and that hasn't happened this time,

466
00:46:44.920 --> 00:46:50.239
although it needed it just then. But I'm in need

467
00:46:50.320 --> 00:46:57.800
of food. Food, food, food, food. So thank you for listening.

468
00:46:58.280 --> 00:47:03.679
Remember to be kind yourself because you do deserve to

469
00:47:03.719 --> 00:47:11.000
be happy. Be gentle with yourself. You deserve to feel safe.

470
00:47:13.800 --> 00:47:32.199
Lots of love. Bye. Relax in a more deep and

471
00:47:33.960 --> 00:47:41.360
meaningful way, maybe in a way that can not just

472
00:47:41.639 --> 00:47:51.719
allow you to feel calmer now and throughout the time

473
00:47:52.400 --> 00:48:00.760
we spend together here, not just relaxed at the end

474
00:48:00.800 --> 00:48:05.239
of the recording when it's finished, and you can enjoy

475
00:48:05.440 --> 00:48:22.800
that sense of comfort and peace. But also I think

476
00:48:22.880 --> 00:48:34.079
it would be nice to have those feelings of relaxation

477
00:48:36.400 --> 00:48:50.639
continue for longer after the recording is ended, so that

478
00:48:50.760 --> 00:49:03.199
you can still benefit from listening to my voice, maybe

479
00:49:03.280 --> 00:49:14.639
in a few hours time, perhaps tomorrow, and then by

480
00:49:14.760 --> 00:49:22.719
listening regularly, especially if you find like some people do

481
00:49:23.079 --> 00:49:26.760
and myself as well. I sometimes I find one particular

482
00:49:26.880 --> 00:49:36.880
recording that really resonates with me, and I just listen

483
00:49:37.000 --> 00:49:42.280
to it over and over again every morning, every evening.

484
00:49:49.920 --> 00:49:54.559
There was this recording from We're going back to about

485
00:49:54.679 --> 00:49:59.679
nineteen ninety nine. It was it wasn't hypnosis, but it

486
00:49:59.719 --> 00:50:07.519
was guided visualizations. It kind of was hypnosis, really, and

487
00:50:09.440 --> 00:50:12.760
I managed to find it again and it still has

488
00:50:12.800 --> 00:50:18.400
the same effect on me, And part of it was

489
00:50:22.039 --> 00:50:35.280
the person's voice relaxed me, just felt so peaceful, and

490
00:50:35.320 --> 00:50:42.159
I'd look forward to listening to her in the morning

491
00:50:42.599 --> 00:50:53.679
and in the evening. And I knew before even pressing

492
00:50:53.800 --> 00:51:01.679
the play button that soon as I and that pressed

493
00:51:01.679 --> 00:51:10.239
the play button. This is in the days of CD

494
00:51:10.440 --> 00:51:19.119
players pressed the play button. If fact, it might have

495
00:51:19.159 --> 00:51:23.519
even been a tape tape recorder. I'd lie down on

496
00:51:23.559 --> 00:51:36.400
the bed and then even without necessarily listening to her

497
00:51:36.599 --> 00:51:49.519
words because I had them memorized. Really, it was as

498
00:51:49.559 --> 00:52:00.280
if my body knew exactly what to do, and the

499
00:52:00.400 --> 00:52:22.440
muscles just almost went into automatic relaxation, and I remember

500
00:52:22.559 --> 00:52:36.599
my mind would slow down. Now. Now, I was listening

501
00:52:36.639 --> 00:52:43.440
to this recording in the early days of learning hypnosis,

502
00:52:46.000 --> 00:52:53.800
and long before I ever made any videos or audio

503
00:52:53.880 --> 00:52:58.639
recordings myself, because I didn't start doing that till two

504
00:52:58.639 --> 00:53:14.679
thousand and six. But I knew, I knew how helpful

505
00:53:16.559 --> 00:53:28.119
I found being able to just let go, to have

506
00:53:28.280 --> 00:53:41.199
that trust in the person that I'm listening to, knowing

507
00:53:41.239 --> 00:53:49.119
that it's going to be just as relaxing, if not

508
00:53:49.320 --> 00:53:58.639
more so. Each time you hear my voice, you may

509
00:53:58.679 --> 00:54:10.280
feel the same. Some people have been listening to me

510
00:54:10.519 --> 00:54:24.440
for over a decade, maybe not solidly, obviously not twenty

511
00:54:24.440 --> 00:54:32.440
four hours a day, but maybe people come back. Some

512
00:54:32.480 --> 00:54:47.599
people maybe listen every day. There's something that I do

513
00:54:49.280 --> 00:55:03.760
which you may not realize by listening, is when I

514
00:55:04.039 --> 00:55:20.239
record these recordings. Now, for example, I also am affected

515
00:55:20.679 --> 00:55:33.519
by the words that I say. So if I said

516
00:55:33.559 --> 00:55:40.599
to you, focus on your feet, notice your feet relaxing,

517
00:55:44.119 --> 00:55:52.000
I will be focusing on my feet. I will be

518
00:55:52.119 --> 00:56:09.679
noticing my feet relaxing. If I said, focus on your

519
00:56:09.760 --> 00:56:21.840
hands and maybe notice the difference between each hand. Perhaps

520
00:56:22.039 --> 00:56:28.280
notice the the air in the room, the temperature of

521
00:56:28.320 --> 00:56:40.320
the room. On the backs of your hands. You may

522
00:56:40.440 --> 00:56:48.719
start to notice what almost feels like a very light breeze,

523
00:56:49.360 --> 00:56:53.440
even though there may not be any type of breeze

524
00:56:53.639 --> 00:57:06.400
at all where you are right now. And as you

525
00:57:06.480 --> 00:57:20.159
become aware of your hands, I'm also aware of how

526
00:57:21.320 --> 00:57:45.760
relaxed my hands our feeling now and when it comes

527
00:57:45.920 --> 00:57:53.039
to potentially drifting off to sleep, which may be the

528
00:57:53.079 --> 00:58:08.920
reason you're listening, I also feel drowsy when I make

529
00:58:09.039 --> 00:58:30.199
these recordings. I also notice my mind drifting. In fact,

530
00:58:30.480 --> 00:58:47.199
at times I've actually fallen asleep without even noticing, and

531
00:58:47.239 --> 00:58:58.599
then I carry on talking. It's only where I listen

532
00:58:58.719 --> 00:59:07.840
back to do the editing, I hear snoring, and I

533
00:59:07.880 --> 00:59:17.719
think I don't remember snoring. I remember talking. Is this

534
00:59:17.920 --> 00:59:25.199
snoring was a pig turned up? That's why I sound

535
00:59:25.360 --> 00:59:33.239
like when I snare and I get really into the

536
00:59:35.079 --> 00:59:53.280
whole experience. I don't know how you feel. How relaxed

537
00:59:53.360 --> 01:00:03.519
do you feel in your feet, how relaxed you feel

538
01:00:03.639 --> 01:00:30.280
in your hands. I have noticed more and more that

539
01:00:30.480 --> 01:00:46.639
the more relaxed, deeper level of comfort you feel, the

540
01:00:46.840 --> 01:01:07.440
easier your breathing becomes. It's almost like that additional muscle relaxation.

541
01:01:11.800 --> 01:01:32.800
So this allows you the breae easier without necessarily focusing

542
01:01:35.000 --> 01:02:00.679
on your breath, however, being able to notice the ease

543
01:02:04.000 --> 01:02:30.599
in which you breathe so naturally, you breathe so very

544
01:02:30.840 --> 01:03:19.559
easily and smoothly. Whenever I imagine my breathing improving. When

545
01:03:19.599 --> 01:03:34.920
I've got my eyes closed, I tend to visualize a

546
01:03:35.039 --> 01:03:51.559
beautiful field with trees and flowers producing all that life

547
01:03:51.719 --> 01:04:27.320
giving oxygen. It feels nice to, if nothing else, just

548
01:04:27.800 --> 01:05:02.079
taking some time away from everything, enjoying that feeling of

549
01:05:05.760 --> 01:05:52.639
peace serenity with a joyful heart. Time seems to just

550
01:05:54.440 --> 01:06:38.480
drip by, so very slowly, relaxed, so deeply peaceful, completely

551
01:06:44.360 --> 01:07:46.159
unattached to any thoughts whatsoever in this moment, completely free

552
01:07:46.840 --> 01:08:38.199
noticing that your mind has slowed down. Slowed down because

553
01:08:38.359 --> 01:09:06.960
nothing really requires your attention. You can enjoy the physical

554
01:09:07.319 --> 01:09:18.960
sensations of allowing the stress rip out of your body,

555
01:09:25.439 --> 01:09:48.479
to appear out of every part of your body, and

556
01:09:48.800 --> 01:10:26.920
being released from your brain lounge your mind slowly but

557
01:10:27.680 --> 01:11:10.960
surely the muscles sing lax relax rex hm really so

558
01:11:11.439 --> 01:11:52.279
very deeply, reacts so deeply, and the feelings, the pleasant

559
01:11:52.479 --> 01:12:17.359
feelings in your arms and shoulders, deepening each part of

560
01:12:17.359 --> 01:12:59.399
your body further and deeper and deeper. Noticing the feelings

561
01:12:59.439 --> 01:13:59.680
in the back, give your neck, feelings in your wrists, muscles,

562
01:14:01.720 --> 01:14:52.800
in the front of your body. I also feeling peaceful deeply.

563
01:14:56.039 --> 01:15:22.640
There's a sense of peace spread through your very core.

564
01:15:36.840 --> 01:15:56.760
Even when you focus on your mind, your mind becomes

565
01:16:04.079 --> 01:17:26.039
bee and slower, heven, deeper, relaxing, so very slow. His

566
01:17:26.399 --> 01:18:23.079
stomach PA's forin you's stomach, your back. Notice Notice how

567
01:18:23.319 --> 01:18:41.439
relaxed you'd never fear in the hole of your back.

568
01:19:06.439 --> 01:19:15.600
Your spy from your brain all the way down the

569
01:19:15.640 --> 01:19:26.359
middle of your back, sending and receiving millions of messages

570
01:19:27.039 --> 01:20:58.720
every day, deep comfort, increasing deeply relaxed. Younis spreading these

571
01:20:58.800 --> 01:21:08.039
signals down a spine or cord into air. Every part

572
01:21:08.359 --> 01:21:26.479
of your body. M your shins and your calf muscles

573
01:21:53.560 --> 01:21:55.279
were outbows.

574
01:21:59.600 --> 01:22:10.119
M hm h.

575
01:22:11.079 --> 01:22:28.520
Feelings of peace and tranquility spreading through your body, tips

576
01:22:28.520 --> 01:22:44.479
of your toes, to your eyes, your fingers, all the

577
01:22:44.520 --> 01:23:46.640
way to your lower back. Letting go, reitinger peace, drifting

578
01:23:54.119 --> 01:24:11.680
mind this one do it in a way happy to

579
01:24:11.960 --> 01:25:16.279
let go, let go completely, let go, so tranquil, the

580
01:25:16.359 --> 01:25:59.119
whole body enjoying a sensor listing go, he even more

581
01:26:00.399 --> 01:27:51.760
y peace for enjoying the space, this space of peace

582
01:27:55.279 --> 01:30:17.920
and safety, so fiery relaxed, lessing go. Maybe we can

583
01:30:18.199 --> 01:30:29.479
just focus on the different parts of your body, just

584
01:30:29.920 --> 01:31:39.399
to notice your forehead and your eyes. You too, sais

585
01:31:58.520 --> 01:33:31.680
noticee inn sense complete freedom, absolute freedom, rifa rifa pea'ce

586
01:33:32.079 --> 01:35:18.760
for energy peace, to breathe so much easier. Lease you

587
01:35:18.960 --> 01:35:31.520
may have you may not have noticed your mind drifting

588
01:36:08.039 --> 01:36:32.520
peaceful move ay even more deeply in the direction of

589
01:36:37.560 --> 01:38:40.239
total blissful pace, blissful pace, chist, total peace, Colm so calm,

590
01:38:51.520 --> 01:40:03.520
letting go, peace with mind rexed forty so relax, so relaxed.

591
01:40:27.840 --> 01:40:54.680
Your body feels almost invisible, so very relaxed. I'm peaceful,

592
01:41:01.039 --> 01:42:08.840
so peace real liquor on, so peaceful, so fair. And

593
01:42:08.960 --> 01:42:16.279
you could start to notice that you are feeling more relaxed,

594
01:42:19.239 --> 01:42:29.119
even though I've not purposely focused your mind upon that

595
01:42:30.359 --> 01:42:36.479
sense of physical comfort that is growing within you throughout

596
01:42:36.520 --> 01:42:49.439
your body, and your mind starts to slow down, and

597
01:42:49.479 --> 01:42:57.000
that could be almost in recognition of I guess my

598
01:42:57.199 --> 01:43:12.079
speech not being particularly fast, and things just generally feel calmer.

599
01:43:15.520 --> 01:43:23.439
Just by listening to my voice, you give yourself an

600
01:43:23.520 --> 01:43:31.520
opportunity to take a break from the day, take a

601
01:43:31.560 --> 01:43:39.239
break from your life as it is, and to give

602
01:43:39.279 --> 01:43:47.399
yourself a rest, giving yourself permission to take some time

603
01:43:47.520 --> 01:43:55.079
off and to allow your body to relax and allow

604
01:43:55.159 --> 01:44:05.640
your mind to slow down, which in turn releases the

605
01:44:05.680 --> 01:44:16.279
tension any stresses that you had in your body. It's

606
01:44:16.319 --> 01:44:20.920
almost as if the parts of your body just open up,

607
01:44:22.199 --> 01:44:33.840
allowing the negativity out and at the same time replacing

608
01:44:34.680 --> 01:44:44.239
that negativity with positive heathing energy which then fills your

609
01:44:44.279 --> 01:44:56.159
body up and your mind to also starts to appreciate

610
01:44:57.000 --> 01:45:10.359
those feelings of in increasing confidence, an almost uplifting feeling,

611
01:45:12.399 --> 01:45:26.439
positive healing, an energy that spreads through your body like

612
01:45:26.560 --> 01:45:36.840
a wave of comfort, and all this comes and just

613
01:45:40.399 --> 01:45:49.199
allowing yourself a few minutes, maybe half an hour, however

614
01:45:49.279 --> 01:45:59.000
long you want it to be, to just rest and

615
01:45:59.159 --> 01:46:09.199
allow your mind and your body to almost reset itself

616
01:46:12.039 --> 01:46:27.800
to the settings of comfort and relaxation, calmness, which allows

617
01:46:28.159 --> 01:46:40.960
more room for feelings of pleasure and happiness to move

618
01:46:41.439 --> 01:46:50.199
around your body and into your mind, almost as if

619
01:46:50.279 --> 01:46:59.880
your mind and your body are sinking together, almost mirror

620
01:47:00.880 --> 01:47:13.800
each other, with that growing positivity and calmness, and it

621
01:47:13.840 --> 01:47:21.560
feels nice. It really does feel nice to know that

622
01:47:21.600 --> 01:47:30.840
you are the one that has allowed yourself to feel

623
01:47:31.239 --> 01:47:45.880
more comfort and to experience more at this deep relaxation

624
01:47:47.239 --> 01:48:01.479
spreading throughout your body, and as I focus on each

625
01:48:01.840 --> 01:48:07.479
part of your body, you can notice that that part

626
01:48:11.439 --> 01:48:23.960
becomes even more relaxed just by focusing on it. It

627
01:48:24.079 --> 01:48:37.760
becomes even more calm and comfortable, just by focusing. And

628
01:48:37.840 --> 01:48:43.680
as I move down your body, starting at your head,

629
01:48:46.039 --> 01:48:52.760
the parts that you've already focused on will continue to

630
01:48:52.920 --> 01:49:00.600
relax deeply, and those parts that we've not yet focused

631
01:49:00.600 --> 01:49:14.000
on or just automatically release any remain intention in anticipation

632
01:49:14.359 --> 01:49:27.399
of even more comfort about to come. Now, I'm going

633
01:49:27.479 --> 01:49:34.399
to start by focusing on your forehead. Just being aware

634
01:49:34.680 --> 01:49:43.319
of the feelings of your forehead and any background sounds

635
01:49:45.079 --> 01:49:49.960
like mister Herbert the pigeon can just allow you to

636
01:49:50.119 --> 01:49:57.399
feel even more relaxed. Just means you're in the moment.

637
01:50:00.479 --> 01:50:05.880
This isn't this isn't a sterile environment. This is the world.

638
01:50:09.279 --> 01:50:15.319
I live in the countryside, so there's lots of nature

639
01:50:15.840 --> 01:50:26.399
sounds around. So as you focus on your forehead, just

640
01:50:26.600 --> 01:50:36.680
notice how it becomes even more relaxed as you focus

641
01:50:36.680 --> 01:50:41.199
only on my voice and that part of your body.

642
01:50:46.359 --> 01:50:56.079
Moving down to your eyes, focusing on your eyes, noticing

643
01:50:57.119 --> 01:51:06.840
how your eyelids feel so heavy yet so light at

644
01:51:06.880 --> 01:51:13.359
the same time, and all the muscles around your eyes

645
01:51:13.600 --> 01:51:28.079
relaxing completely. Moving your focus down to your mouth, your lips,

646
01:51:28.479 --> 01:51:35.159
your tongue, your teeth, and your gumbs, the whole of

647
01:51:35.239 --> 01:51:50.279
your mouth relaxing, calm and loose, as you focus now

648
01:51:50.880 --> 01:51:57.720
on your jaw, not just the part of your jaw

649
01:51:57.880 --> 01:52:03.359
near your mouth, your butt, all the way up the

650
01:52:03.479 --> 01:52:10.079
size of your face, to your ears, the hole of

651
01:52:10.199 --> 01:52:37.760
your jaw, feeding more relaxed and calm. Focusing on your neck,

652
01:52:40.399 --> 01:52:47.640
the front of your neck and your throat relaxing and

653
01:52:47.720 --> 01:52:58.239
loose and calm. The sides of your neck, the right

654
01:52:58.359 --> 01:53:17.279
and left side of your neck relax and loose and calm.

655
01:53:17.680 --> 01:53:24.560
And now the back of your neck. Focusing on the

656
01:53:24.600 --> 01:53:35.039
back of your neck, letting go of any tension that

657
01:53:35.199 --> 01:53:44.119
may have been there before, and enjoying that sense of

658
01:53:45.079 --> 01:53:55.840
increasing comfort and release. That you can experience in the

659
01:53:55.880 --> 01:54:08.159
back of your neck, moving down your back and moving

660
01:54:08.399 --> 01:54:12.800
either side of your spine right from the top of

661
01:54:12.800 --> 01:54:18.399
your back all the way down to the bottom of

662
01:54:18.439 --> 01:54:35.439
your back down to your lower back. And as you

663
01:54:35.640 --> 01:54:43.000
move up and down your spine, you can feel the

664
01:54:43.199 --> 01:54:58.239
muscles either side of your spine relaxing even more. And

665
01:54:58.359 --> 01:55:05.239
as those muscles RelA that sense of comfort starts to

666
01:55:05.279 --> 01:55:15.760
spread outwards from your spine into both sides of your back,

667
01:55:19.479 --> 01:55:23.239
the top of your back, the middle and your lower back.

668
01:55:26.720 --> 01:55:33.880
And as you scan gently and slowly up and down

669
01:55:34.039 --> 01:55:39.159
your back, there's the muscles in the top of your

670
01:55:39.199 --> 01:55:49.159
back relax and become looser. The muscles in the middle

671
01:55:49.199 --> 01:55:56.479
of your back also seem to just almost divide from

672
01:55:56.560 --> 01:56:10.039
each other, separating and almost melting, And in your lower

673
01:56:10.079 --> 01:56:21.640
back it seems to be an extra special feeling of comfort.

674
01:56:26.880 --> 01:56:33.039
The spreads into your hips, sit down your lower back,

675
01:56:33.359 --> 01:56:41.359
into your hips, into the area where your cosicks are,

676
01:56:44.880 --> 01:56:52.479
and into your buttocks, and all those muscles that spread

677
01:56:53.840 --> 01:57:03.600
from your lower back into your hip area start to melt,

678
01:57:08.039 --> 01:57:20.920
start to really let go, and even nowhere about to

679
01:57:21.000 --> 01:57:27.800
focus on your shoulders, your back and your spine will

680
01:57:27.840 --> 01:57:49.079
continue to let go, continue to relax so calmly, and

681
01:57:49.119 --> 01:57:54.319
as you focus on your shoulders, you may notice that

682
01:57:54.359 --> 01:58:24.840
they're already feeling really loose, they already feeling calm and

683
01:58:25.399 --> 01:58:37.600
feeling Those muscles then move from your neck into your

684
01:58:37.720 --> 01:59:03.119
shoulders feel so soft and gentle, so smooth and calm,

685
01:59:14.239 --> 01:59:26.840
and the feeding in your shoulders seens to spread deep

686
01:59:27.039 --> 01:59:36.800
into your shoulders, that sense of relaxation, not just traveling

687
01:59:37.319 --> 01:59:54.600
deeply into your muscles, but also relaxing the bones and

688
01:59:54.840 --> 02:00:03.600
moving all away to underneath your arms, relaxing that whole

689
02:00:03.760 --> 02:00:08.760
area between the tops of your shoulders and underneath your

690
02:00:08.920 --> 02:00:28.760
arms healing. You feel so relaxed and comfortable in your shoulders.

691
02:00:32.239 --> 02:00:54.640
Who sends that deep healing message into your arms? You

692
02:00:54.800 --> 02:01:00.319
may feel almost as if your arms are not even that,

693
02:01:02.000 --> 02:01:38.680
because they're so relaxed, so deeply relaxed, so so calm,

694
02:01:39.000 --> 02:02:01.359
so not feeling spreading all the way down your arms,

695
02:02:03.640 --> 02:02:32.720
two elbows, including your elbows circumforts, spreads or away into

696
02:02:32.720 --> 02:02:48.680
your wrists, your forearments and your wrists being so heavy.

697
02:02:51.000 --> 02:03:35.239
Yet at the same time, sunlight and gentle ferks now

698
02:03:35.680 --> 02:04:13.439
on your hands, my hands, so peaceful in your hands

699
02:04:31.880 --> 02:04:50.960
there's a sense of real peace. It just seems to

700
02:04:54.920 --> 02:05:33.800
I feel so familiar. Your hands relax deeply fails, your

701
02:05:33.920 --> 02:07:11.600
fingers a thing is sadly a finger tips. Moving your

702
02:07:11.640 --> 02:07:41.239
attention to the front of your body, so comfortable, moving

703
02:07:41.479 --> 02:09:08.760
your focus to your legs, lot muscles in your thighs,

704
02:09:25.319 --> 02:10:01.960
your knees, so relaxed you cough myself us and just

705
02:10:02.239 --> 02:12:20.920
shins compusya ye, and the faathing and your feet so peaceful, so.

706
02:12:21.199 --> 02:13:17.039
Calm, so peaceful, so calm mhmm, so peaceful, so calm, so.

707
02:13:18.920 --> 02:13:50.520
Peace f RelA in peace, fall, so calm, loving that

708
02:13:50.960 --> 02:14:11.119
deep relaxation, to spread your chest, in your stomach, letting

709
02:14:11.600 --> 02:14:29.800
go of everything. So I'm gonna start counting down now,

710
02:14:32.439 --> 02:14:41.199
from twenty down to one. You can imagine in a

711
02:14:41.199 --> 02:14:47.079
way it's like just walking down some steps and each

712
02:14:47.199 --> 02:14:52.880
step or twenty steps, and each step represents a level

713
02:14:53.399 --> 02:15:06.159
of comfort, each step represents a deepening of that comfort,

714
02:15:12.760 --> 02:15:17.840
and the firvies you walk down those steps that the

715
02:15:18.039 --> 02:15:29.239
deeper and more relaxed you feel. So starting with number

716
02:15:29.319 --> 02:21:02.000
twenty twenty, nineteen, eighteen, seventeen, sixteen eight four four teen

717
02:22:07.959 --> 02:28:26.559
too well five ey nine eight seven.

718
02:28:27.479 --> 02:36:08.520
Four five four one. And now.

719
02:36:12.040 --> 02:36:24.719
As you focus on your eyes, we're gonna count down

720
02:36:25.040 --> 02:36:40.840
from ten dout one, focusing just on your eyes, your eyelids,

721
02:36:41.280 --> 02:36:50.040
the muscles around your eyes, your eye walls themselves, a

722
02:36:50.239 --> 02:37:07.159
whole area that makes up your eye. And as we

723
02:37:07.360 --> 02:37:15.840
count down from ten down to one, whilst focus in

724
02:37:15.879 --> 02:37:31.319
on your eyes, you'll become twice is relaxed with each

725
02:37:31.680 --> 02:37:44.360
number counting down that you may find the all you

726
02:37:44.440 --> 02:37:53.399
want to do is just drift off to sleep. And

727
02:37:53.440 --> 02:37:59.879
if that's what you want, then just allow yourself to

728
02:38:00.159 --> 02:38:14.799
do that. Now, focusing on your eyes, I'm going to

729
02:38:14.920 --> 02:38:24.799
begin counting down from ten down to one right now,

730
02:38:33.239 --> 02:47:37.159
ten no eight seven, say five four three two one.

731
02:47:37.559 --> 02:47:54.280
So counting down from ten to one ten nine eight

732
02:47:57.079 --> 02:48:21.920
seven six five four three two one. And maybe that

733
02:48:22.079 --> 02:48:26.159
was a bit too quick in order to relax. Maybe

734
02:48:26.200 --> 02:48:31.799
it's a bit too fast for you to notice the

735
02:48:31.840 --> 02:48:38.680
calming of your body, maybe even a little bit of

736
02:48:38.760 --> 02:48:42.719
pressure there, Like you're counting down from ten to one.

737
02:48:42.799 --> 02:48:46.200
Would you expect me to do? Man, expect me to

738
02:48:46.239 --> 02:48:50.239
just to go with floppy just because you're counting down.

739
02:48:55.799 --> 02:48:59.079
We could try it again, but this time I go

740
02:48:59.280 --> 02:49:06.680
it's slower, this time. As you focus on the whole

741
02:49:06.719 --> 02:49:13.000
of your body before we focus on your legs. Just

742
02:49:13.200 --> 02:49:23.239
notice how your body does start to feel more relaxed

743
02:49:27.959 --> 02:50:02.840
with every number that I count down ten nine, eight, seven, six,

744
02:50:11.239 --> 02:51:20.200
five four three two one, And just notice how how

745
02:51:20.239 --> 02:51:30.399
you feel, generally, how your body feels. It's not necessarily

746
02:51:30.440 --> 02:51:40.879
even about counting down from ten to one. It's that

747
02:51:41.120 --> 02:52:00.879
space that you have, that space between being active physically

748
02:52:01.000 --> 02:52:10.680
or mentally to just sitting or lying down, just being there,

749
02:52:11.360 --> 02:52:16.840
not doing anything, not saying anything, nor needing to think

750
02:52:16.920 --> 02:52:22.840
about anything. So it opens up a space, you know,

751
02:52:23.000 --> 02:52:32.360
a bit of a space, a gap. And the more

752
02:52:33.639 --> 02:52:37.120
I comed down from ten to one, the bigger that

753
02:52:37.159 --> 02:52:48.200
gap becomes. So there's that gap of calmness, of comfort, relaxation.

754
02:52:54.079 --> 02:53:06.559
It's a nice feeling, and it moves those stresses or

755
02:53:06.959 --> 02:53:23.600
discomforts physically or emotionally, moves them away. Allows you to

756
02:53:24.000 --> 02:53:33.399
just slow down. Someone to count again from ten down

757
02:53:33.440 --> 02:53:43.440
to one, and notice that gap widening, the gap, And

758
02:53:43.520 --> 02:53:48.559
as it widens, it's almost like the stress and attention

759
02:53:49.360 --> 02:54:08.520
falls into the gap and gives you that distance, that space.

760
02:54:10.840 --> 02:55:30.719
Now ten nine, eight, seven, six, five four three.

761
02:55:46.719 --> 02:56:18.360
Two one, How does your.

762
02:56:20.319 --> 02:56:40.159
Body feel Now, can you notice do you feeling calmer,

763
02:56:48.159 --> 02:57:18.600
the feeling more relaxed as we now focus on your legs,

764
02:57:18.760 --> 02:57:39.399
just your legs. We're just gonna start with focusing on

765
02:57:39.639 --> 02:57:58.799
your thighs. Of course, it's not the most exciting thing

766
02:57:58.959 --> 02:58:05.520
to be doing, because I'm sure, like most of your

767
02:58:05.520 --> 02:58:17.239
body there's not a lot going on right now. Just

768
02:58:17.399 --> 02:58:23.559
focusing on the whole of your thighs, the tops of

769
02:58:23.600 --> 02:58:29.719
your thighs, the sides of your thighs, the bottoms of

770
02:58:29.760 --> 02:58:36.799
your thighs, your outer thighs, and your inner thighs. Basically

771
02:58:36.920 --> 02:58:40.639
the whole of your thigh that leads into your hip

772
02:58:44.639 --> 02:58:55.440
and it goes down to your knee joints. Now, this

773
02:58:55.559 --> 02:59:03.040
is a big area. It's a very heavy area. It's

774
02:59:03.200 --> 02:59:09.600
very strong. Probably the strongest muscles in your body are

775
02:59:09.680 --> 02:59:26.040
in your thighs. But I don't think we perhaps give

776
02:59:26.159 --> 02:59:39.440
enough attention to our thighs. Perhaps we don't acknowledge how

777
02:59:39.520 --> 03:00:01.440
important our thighs are to our lives, how much they

778
03:00:01.479 --> 03:00:15.520
actually do for us all for our lives. And it

779
03:00:15.559 --> 03:00:20.719
may seem to sound really weird, but I think that

780
03:00:20.879 --> 03:00:27.959
all of our body parts, especially our thighs, need some

781
03:00:28.319 --> 03:00:42.239
TLC A bit of love shown, a bit of acknowledgement.

782
03:00:44.719 --> 03:00:57.280
I thank you gratitude for our thighs do for us.

783
03:01:00.559 --> 03:01:06.239
And I know this may sound a bit strange. Maybe

784
03:01:06.239 --> 03:01:09.040
you think, why am I sure? How I should be

785
03:01:09.079 --> 03:01:13.879
out in the garden hugging a tree or something. Well,

786
03:01:18.000 --> 03:01:20.440
it's hard to set a microphone up on a tree.

787
03:01:21.360 --> 03:01:23.600
That's why I'm doing this indoors. Otherwise I would be

788
03:01:23.600 --> 03:01:27.399
outside hugging a tree. Now I can't see the television

789
03:01:27.399 --> 03:01:36.120
from the tree. If you move down to your knees

790
03:01:37.879 --> 03:01:45.879
gain such an important part. And I think we don't

791
03:01:45.920 --> 03:01:53.840
necessarily I'll speak for myself here, I don't necessarily appreciate

792
03:01:55.559 --> 03:02:00.680
all that my knees do for me until I have

793
03:02:00.760 --> 03:02:04.159
a problem with my knee. It's occasionally, if I ever

794
03:02:05.719 --> 03:02:09.719
maybe i'll bash it or it's aching for some reason.

795
03:02:11.399 --> 03:02:17.680
It's then that I realize how much it does. You know,

796
03:02:17.719 --> 03:02:23.719
the benefit of being able to use my legs without

797
03:02:25.440 --> 03:02:32.719
any kind of physical discomfort is a beautiful thing that's

798
03:02:32.920 --> 03:02:41.319
possibly not appreciated until it's temporarily removed. You know that's comfort.

799
03:02:45.399 --> 03:02:50.040
But as you focus on your knees, regardless of how

800
03:02:50.079 --> 03:02:57.600
your knees feel, you can have that sense of gratitude

801
03:02:59.120 --> 03:03:01.799
and love to your knees for all that they do

802
03:03:01.920 --> 03:03:14.959
for you, And you can still have that attention on

803
03:03:15.040 --> 03:03:21.280
your thighs and maybe notice how your thighs feel. Maybe

804
03:03:21.520 --> 03:03:38.959
you've noticed that they are relaxing more deeply as you

805
03:03:39.120 --> 03:03:44.440
focus now on the bottoms of your legs, your shins

806
03:03:45.200 --> 03:03:50.920
and your calf muscles and the bones between your knees

807
03:03:51.639 --> 03:03:59.399
and your feet incorporate, and of course your ankles so important.

808
03:04:04.879 --> 03:04:09.479
You know, anyone that's had even like the slightest sprain

809
03:04:09.600 --> 03:04:16.680
of an ankle knows how how much we take our

810
03:04:16.760 --> 03:04:25.360
ankles for granted. And it's kind of strange in a

811
03:04:25.399 --> 03:04:31.000
way when you think that. You know, logically, our wrists

812
03:04:31.159 --> 03:04:34.079
are a lot thinner than the rest of our arms,

813
03:04:35.120 --> 03:04:38.600
which is okay, it doesn't I can't see any problem

814
03:04:38.639 --> 03:04:43.600
with that because we're just picking stuff up. But our

815
03:04:43.639 --> 03:04:49.520
ankles so much thinner than the rest of our legs,

816
03:04:55.879 --> 03:05:00.360
and from a physics perspective or logical even it doesn't

817
03:05:00.399 --> 03:05:06.399
really make sense that all this weight would ultimately be

818
03:05:07.440 --> 03:05:17.520
resting on your ankles then leading to your feet. That

819
03:05:18.079 --> 03:05:26.280
thin area, a thin bone. Yeah, it does so much

820
03:05:26.360 --> 03:05:33.440
great work, supports us, supports our body for a lifetime,

821
03:05:38.200 --> 03:05:48.000
helps us to balance, helps you to get around and

822
03:05:48.040 --> 03:06:02.319
be mobile. And there's the calf muscles. Of course, when I

823
03:06:02.360 --> 03:06:05.280
was younger, I couldn't see the point in calf muscles.

824
03:06:06.000 --> 03:06:10.719
I didn't seem to do anything. Okay, if I walked

825
03:06:10.760 --> 03:06:14.479
around on tiptoes, then my craft muscles get some work.

826
03:06:15.840 --> 03:06:18.399
But of course that's not true. The calf muscles are

827
03:06:18.440 --> 03:06:29.399
being used whenever we use our legs, and your shins

828
03:06:31.600 --> 03:06:40.639
there to protect your lower legs, shaped in a way,

829
03:06:42.440 --> 03:06:54.600
almost as a protector for the bone, leading of course

830
03:06:54.639 --> 03:07:04.799
to your ankles and your feet. But we're not going

831
03:07:04.879 --> 03:07:07.040
to focus on your feet. We're just going to focus

832
03:07:07.079 --> 03:07:13.760
on the legs. I realize that now that I've mentioned

833
03:07:13.760 --> 03:07:18.479
your feet, it probably focuses on them anyway, So maybe

834
03:07:18.520 --> 03:07:24.719
I should focus on your feet a little bit. You

835
03:07:24.719 --> 03:07:29.360
can have them in your awareness the same as you

836
03:07:30.000 --> 03:07:33.879
have your thighs in your awareness. Even though we haven't

837
03:07:33.920 --> 03:07:39.559
been focusing on your thighs for a few minutes, we've

838
03:07:39.600 --> 03:07:50.520
been focusing on your ankles, there's still that sensation of

839
03:07:53.680 --> 03:08:06.479
comfort in your thighs in this that movement of energy,

840
03:08:08.520 --> 03:08:15.600
because the thighs hold lots of different sensations. Of course,

841
03:08:15.639 --> 03:08:20.440
there's the muscles, the big straw muscles that we have

842
03:08:20.600 --> 03:08:33.959
in our thighs. But the skin on the outside of

843
03:08:34.000 --> 03:08:39.360
the thighs, as in the outside of all of our body,

844
03:08:40.120 --> 03:08:55.799
can be very sensitive, sensitive to the touch, sensitive to temperature.

845
03:08:58.239 --> 03:09:05.799
And inside your thighs the bones, there's the muscle, there's

846
03:09:05.840 --> 03:09:10.959
the blood, vessels, the archrees, it's all this stuff that's

847
03:09:11.200 --> 03:09:20.000
inside your thighs. I guess sometimes it'd be nice if

848
03:09:20.040 --> 03:09:24.879
you could actually put your fingers inside your thighs and

849
03:09:24.959 --> 03:09:30.799
a message, so you can message on the outside, of course,

850
03:09:31.559 --> 03:09:33.920
but to be able to get deep into the muscles,

851
03:09:34.760 --> 03:09:38.959
and to be able to just message inside your thighs,

852
03:09:39.559 --> 03:09:48.000
message in the bones of your leg, massage in all

853
03:09:48.079 --> 03:09:58.639
the veins and just gently heaving your thighs, and you

854
03:09:58.680 --> 03:10:05.959
could move down messaging inside your knees. Just message in

855
03:10:06.000 --> 03:10:13.399
those bones, but with healing fingertips, spreading that healing energy

856
03:10:14.120 --> 03:10:23.879
deep into the joints of your knees. Of course, there's

857
03:10:23.920 --> 03:10:27.840
the back of your your knee, you know, the inside

858
03:10:28.000 --> 03:10:35.520
crease where your knee is. It's a very sensitive area,

859
03:10:36.120 --> 03:10:40.559
very it feels very nice when you stroke it. That

860
03:10:40.639 --> 03:10:44.360
might be because it's an area that's not really touched

861
03:10:44.559 --> 03:10:51.120
very often. It's almost like a hidden part, that crease

862
03:10:53.239 --> 03:10:59.719
in your legs. It's almost like a part that has

863
03:10:59.760 --> 03:11:10.760
a sensitivity, which is a little bit different. Of course,

864
03:11:10.799 --> 03:11:21.360
it's protected by your legs. So you can imagine putting

865
03:11:22.200 --> 03:11:32.040
your fingers into that crease in your legs, that folding

866
03:11:32.120 --> 03:11:36.159
between your legs. You can just massage with your fingertips.

867
03:11:37.319 --> 03:11:47.920
Imagine your fingertips going inside, massage in the muscle tissue.

868
03:11:48.680 --> 03:11:53.079
You can of course feel the bones of your knees

869
03:11:54.440 --> 03:12:04.920
heating through your fingertips. And then as you go down

870
03:12:07.760 --> 03:12:10.600
to your calf muscles. Now that's the part I'd like

871
03:12:10.639 --> 03:12:15.360
to be able to really put my fingertips deep inside

872
03:12:16.079 --> 03:12:25.079
my calf muscles, massage in every single tissue of that muscle,

873
03:12:26.639 --> 03:12:36.600
healing every part. And then doing the same for my shins,

874
03:12:39.760 --> 03:12:47.120
massage in and gently stroking the bones, gently stroking them,

875
03:12:47.520 --> 03:12:51.760
healing in a loving way, because they deserve to be

876
03:12:51.840 --> 03:12:59.079
treated as the precious bones that they are. Because our

877
03:12:59.159 --> 03:13:02.760
legs are soaper vicious as in all the other parts

878
03:13:02.799 --> 03:13:10.520
of our body, and more precious of any jure on

879
03:13:10.559 --> 03:13:27.000
the planet. When you start to think about your legs

880
03:13:27.040 --> 03:13:38.159
in this way, it can change your perspective. It might

881
03:13:38.319 --> 03:13:45.079
sound a bit a bit silly to start with the

882
03:13:45.120 --> 03:13:53.280
idea of having love for your legs, showing appreciation for

883
03:13:53.399 --> 03:13:59.479
your thighs, wanting to be able to put your hands

884
03:14:00.399 --> 03:14:07.360
in your thighs and message the muscles and the bones,

885
03:14:09.159 --> 03:14:14.879
and to get your fingers deep in there, releasing all tension,

886
03:14:17.719 --> 03:14:26.559
just to show how much you care about your legs,

887
03:14:27.239 --> 03:14:31.000
how much you care for what your legs do for

888
03:14:31.120 --> 03:14:44.799
you regularly, your knees, your calves, your ankles, the strength

889
03:14:44.879 --> 03:14:52.959
of your ankles, considering how thin they are compared to

890
03:14:53.079 --> 03:14:59.600
the rest of your legs, especially your thighs. Yet this

891
03:15:00.000 --> 03:15:12.200
so strong, so flexible, absolutely amazing things. Your ankles are

892
03:15:16.040 --> 03:15:21.280
truly a gift because of what they do for you,

893
03:15:26.600 --> 03:15:33.600
supporting all that weight, regardless of how what weight you are,

894
03:15:34.719 --> 03:15:39.639
even if you only ate stone's still a lot of

895
03:15:39.719 --> 03:15:46.840
weight for these little ankles. Now I'm a lot heavier

896
03:15:46.840 --> 03:15:56.559
than eight stone doubled out, yet my ankles support my

897
03:15:56.639 --> 03:16:04.000
body all the time. Orthough they do give off a

898
03:16:04.040 --> 03:16:09.719
sigh of relief when I sit down, have my whole

899
03:16:09.799 --> 03:16:19.319
legs do my feet feet also go and my toes clap.

900
03:16:20.520 --> 03:16:49.040
We're so happy. Your legs really are amazing. And I

901
03:16:49.120 --> 03:16:53.079
know that talk about talking about your legs is probably

902
03:16:55.559 --> 03:17:00.280
possibly among the most most boring things you've ever heard

903
03:17:00.319 --> 03:17:08.680
anyone say. Possibly you're boring or not. Everything I said

904
03:17:08.799 --> 03:17:25.479
is true. Your legs are amazing. Your legs deserve not

905
03:17:25.840 --> 03:17:44.360
just respect, they deserve to relax deeply. They deserve to

906
03:17:44.440 --> 03:17:49.760
take some time out of the day to just let

907
03:17:49.879 --> 03:18:25.840
go completely. Your legs really can relax. And because the

908
03:18:25.959 --> 03:18:30.600
legs are so such a most, you know, very important

909
03:18:31.120 --> 03:18:35.760
part of your body. When you relax your legs, the

910
03:18:35.799 --> 03:18:47.040
rest of your body also naturally follows in that journey

911
03:18:47.120 --> 03:18:58.879
of comfort. I can feel it in my hips. My

912
03:18:59.040 --> 03:19:06.360
hips feel really loose, and also my lwer back as well.

913
03:19:08.360 --> 03:19:14.120
My lower back really feels it feels stretched, even though

914
03:19:14.159 --> 03:19:17.799
I'm just sitting in a chair and there's no stretching

915
03:19:20.479 --> 03:19:23.680
as far as I'm aware that I'm doing. It's almost

916
03:19:23.719 --> 03:19:27.520
as if the muscles are just relaxed so much that

917
03:19:27.600 --> 03:19:35.280
there is a natural stretch as the tension has reduced

918
03:19:36.120 --> 03:19:54.760
a lot. And I'm now going to count down from

919
03:19:55.360 --> 03:20:04.399
ten down to one, and you can continue to fill

920
03:20:06.200 --> 03:20:42.319
wonderfully relaxed ten nine eight, seven, six five four three

921
03:20:42.760 --> 03:21:03.760
two one. Relax. So I'm just going to count down

922
03:21:05.040 --> 03:21:09.760
from five down to one. And as a countdown, if

923
03:21:09.760 --> 03:21:17.079
you just focus on the numbers, just the numbers counting down,

924
03:21:17.879 --> 03:21:27.120
and notice how you feel in this moment as you

925
03:21:27.200 --> 03:21:34.719
hear the numbers counting down, knowing that those numbers counting

926
03:21:34.799 --> 03:21:45.000
down represent you feeling calmer, not just in your body,

927
03:21:45.120 --> 03:21:53.559
but also relaxing your mind. Just notice how you feel.

928
03:21:54.360 --> 03:22:00.280
There's nothing to do, there's nothing to say, the thing

929
03:22:00.399 --> 03:22:45.879
to think about starting with number five four three two.

930
03:22:43.200 --> 03:22:43.440
One.

931
03:22:52.879 --> 03:23:05.360
Now, as you notice the gradual letting go the tension

932
03:23:05.520 --> 03:23:12.760
in your body, you may also begin to notice and

933
03:23:12.840 --> 03:23:24.000
be aware of how your mind is starting to slow down.

934
03:23:24.319 --> 03:23:30.719
This is just a natural thing that happens. It's not

935
03:23:30.879 --> 03:23:36.120
really a special procedure. It's just natural because as your

936
03:23:37.399 --> 03:23:43.440
body relaxes, your mind also starts to relax. And the

937
03:23:43.479 --> 03:23:47.159
more your mind relaxes, the more your body relaxes. It's

938
03:23:47.280 --> 03:23:59.479
just a continuous circle of relaxation. And is that calmness

939
03:23:59.520 --> 03:24:06.760
that comes from relative quietness. You know, even even if

940
03:24:06.760 --> 03:24:14.360
there's background sounds either your side online, it's still going

941
03:24:14.440 --> 03:24:19.479
to be quite calm. You know, you haven't got the

942
03:24:19.600 --> 03:24:24.760
television on. There's no music in the background unless you're

943
03:24:24.760 --> 03:24:32.360
listening to the recording. With music, of course, you're very

944
03:24:32.520 --> 03:24:34.440
likely not going to be sitting in a room with

945
03:24:34.520 --> 03:24:39.360
other people. Of course you might be, but generally it's

946
03:24:40.000 --> 03:24:42.719
more ideal if you can do this on your own,

947
03:24:43.959 --> 03:24:54.120
so no distractions, and when you stop thinking about stuff,

948
03:25:00.600 --> 03:25:10.879
relaxation automatically rises, a sense of comfort starts to grow,

949
03:25:15.360 --> 03:25:22.120
and without trying to build it up into something fantastical

950
03:25:22.440 --> 03:25:34.239
or something magical, this is just a natural process, something

951
03:25:34.360 --> 03:25:45.360
that's easy to accomplish. In fact, it's almost the sense

952
03:25:45.440 --> 03:25:52.559
of relaxing completely happens really when you put no effort

953
03:25:52.600 --> 03:25:56.520
into it. It's not something that you can really force.

954
03:25:59.120 --> 03:26:08.520
It's something that happens naturally. And part of the process

955
03:26:08.879 --> 03:26:20.239
of this recording and others is simply two allow you

956
03:26:22.479 --> 03:26:33.360
to take advantage of this space this time, to just

957
03:26:37.520 --> 03:26:48.280
let go, to just be here, to be in tune

958
03:26:48.760 --> 03:27:00.879
with how you feel, yet with the intention of wanting

959
03:27:01.159 --> 03:27:13.280
to relax deeply and maybe even to fall asleep, depending

960
03:27:13.479 --> 03:27:19.799
on what it is that you wish for yourself in

961
03:27:19.840 --> 03:27:36.000
this moment. As we know, relaxing is the majority of

962
03:27:36.079 --> 03:27:40.879
the process of falling asleep. The actual falling asleep part

963
03:27:40.920 --> 03:27:49.120
is the tiny bit of the end. The deeper relaxed

964
03:27:49.479 --> 03:28:11.639
you become, the easier you find yourself drifting. You can also,

965
03:28:11.799 --> 03:28:21.920
if you choose, stay focused on my voice and really

966
03:28:22.360 --> 03:28:56.159
enjoy the process, gradually relaxing each muscle in your body

967
03:28:57.120 --> 03:29:26.280
effortlessly and just observing the sensation of letting go completely.

968
03:29:32.280 --> 03:29:39.319
This time, I'm going to count from six down to one,

969
03:29:41.200 --> 03:29:50.360
and you can notice your mind calming down more with

970
03:29:50.760 --> 03:30:04.479
each number that you hear me say, actually feeling calm

971
03:30:04.920 --> 03:33:03.760
and slow and peaceful. Six, five, four, three, two one,

972
03:33:04.239 --> 03:33:13.840
being aware of how your mind has slowed right down,

973
03:33:17.079 --> 03:33:40.479
sinking deeply into relaxation. And as you focus on your mind,

974
03:33:40.760 --> 03:33:53.280
you may notice that there are some thoughts still there,

975
03:33:53.280 --> 03:34:02.840
maybe some stubborn thoughts that for some reason perhaps need

976
03:34:02.920 --> 03:34:18.159
your attention. That's what you can do is send love

977
03:34:18.360 --> 03:34:32.000
to those thoughts. Sprinkle those thoughts with love like all

978
03:34:32.120 --> 03:34:37.799
petals from a flower. Just sprinkle it over them, petals

979
03:34:37.840 --> 03:34:45.719
filled with love towards those thoughts. To let those thoughts murder.

980
03:34:47.879 --> 03:34:53.360
You're not abandoned in them. You just need them. You

981
03:34:53.520 --> 03:35:07.079
require them to just calm down, slow down, quiet down.

982
03:35:08.920 --> 03:35:20.760
For now, so as you focus on those remaining thoughts

983
03:35:21.920 --> 03:35:27.319
as we count down this time from seven down to one.

984
03:35:27.559 --> 03:35:43.200
With each number, just imagine sprinkling those flower petals of love, kindness,

985
03:35:43.239 --> 03:35:55.159
gratitude over those thoughts, which will allow them to just

986
03:35:56.520 --> 03:36:11.600
melt away and relax deeply. With every number, they thoughts

987
03:36:11.680 --> 03:37:07.200
would become more and more relaxed, starting with number seven, six, five.

988
03:37:20.040 --> 03:38:57.840
Four, three, two, one.

989
03:38:55.040 --> 03:39:16.680
And anything. Now, notice how relaxed you're feeling in your body.

990
03:39:21.079 --> 03:39:34.319
We're going to focus on your hands, because the more

991
03:39:34.399 --> 03:39:41.479
relaxed your hands are, the more relaxed your body and

992
03:39:41.760 --> 03:40:01.559
mind are. And this you folk us on your hands

993
03:40:02.360 --> 03:40:12.520
and your fingers. There's nothing needed to be done. There's

994
03:40:12.559 --> 03:40:17.479
no clenching of fists or tents in the fingers or

995
03:40:17.520 --> 03:40:38.920
anything like that. It's just noticing and focusing on your hands,

996
03:40:38.959 --> 03:41:01.200
noticing how they feel. Because the more relaxed your hands feel,

997
03:41:04.680 --> 03:41:13.879
the calmer your mind feels, and the more comfort you

998
03:41:14.079 --> 03:41:37.319
feel throughout your body. And you may have already noticed

999
03:41:41.639 --> 03:42:17.120
your mind is starting to dressed. Fixing just on your

1000
03:42:17.200 --> 03:42:35.559
hands and fingers, allowing them to experience a real deepening

1001
03:42:36.760 --> 03:42:51.639
of that relaxation in your hands and fingers. More and

1002
03:42:51.879 --> 03:43:15.600
more relaxed with each number from eight down to one.

1003
03:43:16.079 --> 03:43:25.959
You can almost feel that healing and relaxing energy spreading

1004
03:43:27.159 --> 03:43:46.120
into your hands and fingers, becoming year more relaxing with

1005
03:43:46.520 --> 03:44:03.600
each number you hear, going down from eight down to one,

1006
03:44:04.440 --> 03:46:35.799
to drift in to rifting again starting with number eight, seven, six, five, four,

1007
03:46:55.319 --> 03:48:22.360
three two, just being here now, nothing to think about,

1008
03:48:24.079 --> 03:48:35.639
nothing to do, nothing to say, and everything just feels calmer.

1009
03:48:40.079 --> 03:48:47.639
And this is your natural state of being. This is

1010
03:48:47.799 --> 03:48:54.479
how you just normally feel when you take away all

1011
03:48:54.680 --> 03:49:01.639
that other stuff that we add, you know, things like

1012
03:49:02.000 --> 03:49:17.760
stress and worrying and overthinking and anxiety, tension, just generally

1013
03:49:17.920 --> 03:49:23.959
thinking about stuff. When you take that away, which is

1014
03:49:24.000 --> 03:49:33.280
what we do what we do now, you're left with

1015
03:49:36.040 --> 03:49:44.559
a real sense of peacefulness which comes to you very

1016
03:49:44.639 --> 03:50:00.239
quickly because ultimately it's just a feeling, a feeling of comfort.

1017
03:50:00.040 --> 03:50:07.079
It's almost as if you've gone inside yourself and you've

1018
03:50:07.120 --> 03:50:21.799
found a special place where everything is peaceful, a place

1019
03:50:21.959 --> 03:50:30.520
where you can feel relaxed and your natural sense of comfort,

1020
03:50:33.000 --> 03:50:40.799
a place where you can be you, where you can

1021
03:50:41.120 --> 03:50:47.799
accept yourself for who you are, a place where you're

1022
03:50:47.840 --> 03:50:58.399
not trying to please anybody else. Ever a place where

1023
03:50:58.440 --> 03:51:07.920
you can actually not just love yourself, but in some

1024
03:51:07.959 --> 03:51:17.479
ways more importantly, you can like yourself appreciate who you are.

1025
03:51:26.280 --> 03:51:32.959
That sense of gratitude is in the air all around you.

1026
03:51:40.559 --> 03:51:48.399
That's also a place where you can actually feel the

1027
03:51:48.719 --> 03:52:04.040
healing energy soaking into your body. Healing energy soaking into

1028
03:52:04.120 --> 03:52:14.239
your body, and that healing energy spreads through your veins,

1029
03:52:17.879 --> 03:52:29.239
traveling to each and every single part of your body,

1030
03:52:30.680 --> 03:52:35.280
and you start to realize that actually that healing energy,

1031
03:52:37.719 --> 03:52:44.159
it's not just entered into your brain, it's become part

1032
03:52:44.680 --> 03:52:55.959
of your brain, and that spinal fluid is now mixed

1033
03:52:56.040 --> 03:53:07.239
with healing energy, not just allowing you to feel so

1034
03:53:07.440 --> 03:53:20.399
much more relaxed and healthy in this moment, but also

1035
03:53:22.239 --> 03:53:29.760
you start to realize that actually, what's happening now with

1036
03:53:29.920 --> 03:53:39.639
that healing, relaxing energy spreading through your body, it's actually

1037
03:53:40.000 --> 03:53:50.239
changing your life. It's actually changing the way you're going

1038
03:53:50.280 --> 03:53:57.120
to feel not just now, but tomorrow and the next day.

1039
03:53:59.000 --> 03:54:06.559
There's your health improves, not just your physical health, but

1040
03:54:06.600 --> 03:54:14.040
your mental health. Things that used to bother you in

1041
03:54:14.120 --> 03:54:21.719
the past, for some reason, no longer have the effect

1042
03:54:22.200 --> 03:54:31.159
that they used to because something has changed deep within you.

1043
03:54:36.239 --> 03:54:42.680
Maybe things that used to cause you to feel anger

1044
03:54:46.479 --> 03:54:56.600
no longer have that power to control you the way

1045
03:54:56.639 --> 03:55:05.239
they seem to be able to before. As you realize

1046
03:55:05.680 --> 03:55:18.559
that you're the one who decides what affects you, you're

1047
03:55:18.600 --> 03:55:28.520
the one who decides to feel relaxed and calm when

1048
03:55:29.399 --> 03:55:44.360
you choose to enjoy noticing these natural developments of healing

1049
03:55:46.920 --> 03:56:00.360
continuing to grow and improve your life day by day,

1050
03:56:01.399 --> 03:56:09.639
including of course, your ability to relax so much easier

1051
03:56:14.600 --> 03:56:24.799
and sleeping. It's the most natural thing in the world

1052
03:56:25.600 --> 03:56:36.360
to you, because falling asleep is something that you've done

1053
03:56:37.000 --> 03:56:44.799
so many times in your life, and you know that

1054
03:56:44.879 --> 03:56:50.159
you were born, as we all were, with the ability

1055
03:56:51.719 --> 03:57:05.040
to fall asleep naturally. We were born that ability to

1056
03:57:05.479 --> 03:57:19.520
just drift off into a deep, healing sleep. Even when

1057
03:57:19.559 --> 03:57:24.319
we're kids, sometimes will fall asleep when we don't even

1058
03:57:24.399 --> 03:57:30.399
want to try to tell you stay awake. Maybe it's

1059
03:57:30.440 --> 03:57:34.920
a birthday in the morning, or it's Christmas or holiday

1060
03:57:35.079 --> 03:57:37.520
or something we look forward to. We don't want to

1061
03:57:37.520 --> 03:57:42.680
go to sleep. But the more we want to stay awake,

1062
03:57:44.879 --> 03:57:51.920
the more we just start to drift. And the more

1063
03:57:52.600 --> 03:57:56.280
you fight drifting, the more you try and stop yourself

1064
03:57:56.319 --> 03:58:02.079
and drift in asleep, the power and stronger that drifting

1065
03:58:02.239 --> 03:58:14.399
becomes because we're born not just with the need to

1066
03:58:14.520 --> 03:58:23.520
relax deeply and to naturally fall asleep, but it's our birthright,

1067
03:58:26.879 --> 03:58:37.280
it's part of our DNA. And sometimes as we get

1068
03:58:37.319 --> 03:58:48.120
older in life, perhaps at times we have forgotten that

1069
03:58:48.360 --> 03:58:58.680
relaxing completely. It is not only a wonderfully pleasant experience,

1070
03:59:04.360 --> 03:59:22.559
it's also really easy. It's very, very easy to let go,

1071
03:59:24.440 --> 03:59:34.200
because that's all it is. It's just deciding to let go.

1072
03:59:39.280 --> 03:59:45.280
And when you press the play button on my recordings,

1073
03:59:47.120 --> 03:59:54.479
you have given permission for my voice to relax you.

1074
03:59:58.120 --> 04:00:02.440
When you press that play button, you've given me permission

1075
04:00:03.639 --> 04:00:17.399
for my words to affect you in a positive, only

1076
04:00:17.879 --> 04:00:37.559
a positive way, opening up your mind too useful and

1077
04:00:39.000 --> 04:00:56.680
healing suggestions that can have such an amazing effect on

1078
04:00:56.879 --> 04:01:09.079
how you feel right now, as well as those changes

1079
04:01:09.239 --> 04:01:19.399
that continue long after the recording ends, those changes within

1080
04:01:19.559 --> 04:01:34.639
you to continue to flourish and grow, transforming your life

1081
04:01:35.120 --> 04:01:47.200
in a positive, beautiful way, allowing you to move forward

1082
04:01:47.639 --> 04:01:54.399
in your life in the direction that you choose for yourself.

1083
04:02:03.440 --> 04:02:15.520
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1084
04:02:23.239 --> 04:02:37.239
just feels so nice. It's such a healthy place to be,

1085
04:02:45.079 --> 04:03:01.000
and that positivity grows within you each and every day.

1086
04:03:01.920 --> 04:03:11.760
Moving forward, you're going to find that you're more relaxed

1087
04:03:14.079 --> 04:03:26.440
physically and in your mind is more relaxed. And it's

1088
04:03:26.479 --> 04:03:32.079
not that you're thinking slower. It's just that your mind

1089
04:03:32.120 --> 04:03:44.040
will be less clogged up with unnecessary negativity, because from

1090
04:03:44.120 --> 04:03:54.399
now on, your mind rejects negativity. From now on, you're

1091
04:03:54.440 --> 04:04:05.319
going to start noticing when negative arises, and you can

1092
04:04:05.440 --> 04:04:19.440
just say stop, stop, and that negativity will turn around

1093
04:04:20.000 --> 04:04:39.399
and leave you alone. Stop and that negativity will disappear.

1094
04:04:47.520 --> 04:04:54.040
And as you notice that you feel way more relaxed

1095
04:04:55.440 --> 04:05:10.840
than you probably expected, you can now congratulate yourself because

1096
04:05:11.000 --> 04:05:17.399
you're the person that has done this. You are the

1097
04:05:17.520 --> 04:05:23.319
one that has opened your mind up to the simple facts.

1098
04:05:26.680 --> 04:05:31.719
You can feel more relaxed in your body and in

1099
04:05:31.840 --> 04:05:43.879
your mind. You've opened your mind up to the birthright

1100
04:05:44.000 --> 04:05:52.680
of being able to just fall asleep easily when you choose.

1101
04:06:01.319 --> 04:06:08.479
And that's a nice feeling. Don't you think it feels nice?

1102
04:06:08.559 --> 04:06:17.760
Doesn't it to feel calm of all that healing energy

1103
04:06:17.840 --> 04:06:28.440
is spreading through your body and your mind to spend

1104
04:06:28.600 --> 04:06:39.959
time in a special place where negativity can no longer enter.

1105
04:06:46.360 --> 04:06:55.600
Negativity is banned. It's bad, it's not allowed. Intrigue doesn't,

1106
04:06:55.840 --> 04:06:59.360
it doesn't. This doesn't deserve to be here. It doesn't

1107
04:06:59.479 --> 04:07:18.200
belong here. Negativity has no place in your life. Which

1108
04:07:18.319 --> 04:07:33.120
makes room feel more comfort, more healing, more relaxation, more peace.

1109
04:07:50.000 --> 04:08:02.479
It feels nice, doesn't it? Just the let go with everything.

1110
04:08:15.520 --> 04:08:23.040
I'm going to count down now from twenty down to one.

1111
04:08:23.280 --> 04:08:30.280
You can continue to relax. If you choose, you can

1112
04:08:32.959 --> 04:08:43.440
drift to sleep. With every number you hear me say,

1113
04:08:47.760 --> 04:08:55.200
you can fill twice as relaxed, or if you choose,

1114
04:08:55.280 --> 04:11:19.840
you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

1115
04:11:26.319 --> 04:11:26.600
Four.

1116
04:12:00.040 --> 04:12:09.840
This is your time to just take a break, your

1117
04:12:09.959 --> 04:12:26.159
time to relax, to allow your mind to slow down,

1118
04:12:29.360 --> 04:12:43.479
to give yourself permission to take a break from everything.

1119
04:12:48.159 --> 04:12:52.680
And you're the only person that can make that decision.

1120
04:12:55.520 --> 04:13:03.200
You're the only person that can actually tell your mind

1121
04:13:03.440 --> 04:13:27.600
just relax, to just take some time off so that

1122
04:13:27.680 --> 04:13:32.680
you can focus on your body, getting in touch with

1123
04:13:33.799 --> 04:13:50.280
how you feel physically and in the process of this

1124
04:13:50.479 --> 04:13:59.760
body scan, where you focus on different parts of your body,

1125
04:14:01.799 --> 04:14:09.360
those parts that you focus on and observe, even though

1126
04:14:09.399 --> 04:14:17.639
you're not purposely requesting for those parts of your body

1127
04:14:17.760 --> 04:14:26.280
to relax, it's kind of expected. You expect when you

1128
04:14:26.440 --> 04:14:39.520
listen to my voice to feel more relaxed naturally, because

1129
04:14:39.559 --> 04:14:49.399
when you're listening to me, your attention is focused on

1130
04:14:49.600 --> 04:15:01.200
my words, and as my words guide you to focus

1131
04:15:05.520 --> 04:15:20.440
on those parts of your body, your focus increases, which

1132
04:15:20.559 --> 04:15:36.879
actually calms your mind. And when your mind calms down,

1133
04:15:41.399 --> 04:16:03.479
your body relaxes. And when your body calms down, your

1134
04:16:03.600 --> 04:16:20.479
mind relaxes. And even though we've not really started the

1135
04:16:20.600 --> 04:16:33.360
focus on your body, you can already feel that healing

1136
04:16:33.559 --> 04:16:48.040
energy spreading through your body, pushing out stress and tension,

1137
04:16:52.159 --> 04:16:59.479
healing all the parts of your body, including your skin,

1138
04:17:00.639 --> 04:17:07.559
your bones, your blood, all of your organs inside your body,

1139
04:17:08.920 --> 04:17:15.719
all of the muscles, all of the fat, all of everything,

1140
04:17:17.559 --> 04:17:29.040
every hair on your body is filled with that healing energy.

1141
04:17:31.760 --> 04:17:47.520
And when your brain fills with that healing energy, the

1142
04:17:47.760 --> 04:18:12.159
feeling of comfort and relaxation increases deeply increases in a

1143
04:18:12.239 --> 04:18:27.159
way to your mind starts to feel perhaps bit drowsy

1144
04:18:32.440 --> 04:18:42.959
because it's not needed, and it may start to drift

1145
04:18:51.760 --> 04:18:58.639
if that's what's needed. So if you're listening to this

1146
04:19:00.479 --> 04:19:04.760
and what you need is deep relaxation, that's what you'll get.

1147
04:19:06.920 --> 04:19:13.879
If what you need is to fall asleep naturally and

1148
04:19:14.040 --> 04:19:22.639
easily as your mind drifts, that's also what will happen.

1149
04:19:28.319 --> 04:19:36.040
Because by pressing that play button on the podcast and

1150
04:19:36.319 --> 04:19:42.719
listening to me, you give permission for your body and

1151
04:19:42.760 --> 04:19:54.840
your mind. In fact, you give the command to your

1152
04:19:54.840 --> 04:20:06.200
body and your mind to relax deeply and to drift

1153
04:20:06.280 --> 04:20:15.239
off to sleep if that's what you want or need.

1154
04:20:22.879 --> 04:20:32.639
And as I focus on the different parts of your body,

1155
04:20:33.520 --> 04:20:42.399
you may start to just drift. And then you come

1156
04:20:42.440 --> 04:20:47.719
back again and you hear me talking, and I'm focusing

1157
04:20:47.840 --> 04:20:58.719
on a different part of your body, you may find

1158
04:20:58.840 --> 04:21:07.440
yourself to drifting. You don't realize you're drifting until you

1159
04:21:07.600 --> 04:21:16.200
stop drifting and you're alert again to my voice. Focusing

1160
04:21:17.079 --> 04:21:21.920
on a different part of your body starts to relax

1161
04:21:22.120 --> 04:21:34.600
even deeper, because that drifting is basically you already in

1162
04:21:34.719 --> 04:21:45.120
the sleep zone. And the more you drift, the longer

1163
04:21:45.159 --> 04:21:55.000
you drift, and the longer you drift, eventually that drifting

1164
04:21:55.159 --> 04:22:07.040
continues into sleep, and that's the last you remember until

1165
04:22:07.079 --> 04:22:16.120
you wake up in your own time, when you experience

1166
04:22:16.360 --> 04:22:23.840
the right amount of sleep for you, because when you

1167
04:22:23.920 --> 04:22:33.079
do and if you do fall asleep, it's extremely pleasant,

1168
04:22:35.799 --> 04:22:56.280
so relaxing, so deep, healing sleep. I'm going it feels

1169
04:22:56.440 --> 04:23:08.360
so nice to relax, seemto your own body and mind

1170
04:23:08.079 --> 04:23:13.879
as you feel that heathing energy is spreading through it,

1171
04:23:16.159 --> 04:23:38.040
relaxing use so deeply, relaxing us so so deeply. As

1172
04:23:38.120 --> 04:23:54.520
we start to focus on your eyes, moving down to

1173
04:23:54.639 --> 04:24:37.600
your jaw, down to your neck, your shoulders, arms, hands, fingers,

1174
04:24:44.680 --> 04:25:16.879
your chest, your stomach, you back, your spine, your hips,

1175
04:25:24.600 --> 04:26:08.559
your legs, your feet, your toast and feedingeeing, spreading and

1176
04:26:08.799 --> 04:26:22.840
growing inside your body, feeling you up. Now let's focus

1177
04:26:22.920 --> 04:26:32.879
again on parts of your body, focusing this time on

1178
04:26:32.920 --> 04:26:48.680
your forehead. Now on your mouth, your lips, your tongue,

1179
04:26:49.000 --> 04:27:05.239
the whole of your mouth. Focus in on your fingers.

1180
04:27:10.479 --> 04:27:15.079
Maybe you could move your fingers a little bit. You

1181
04:27:15.200 --> 04:27:30.879
can focus on each one individually, both hands, and even

1182
04:27:30.920 --> 04:27:34.719
though if you focus on both of your hands now

1183
04:27:36.239 --> 04:27:44.479
they almost seem to just melt into one, where there

1184
04:27:44.559 --> 04:27:48.319
is your right hand start in your left hand end

1185
04:27:51.840 --> 04:28:04.079
almost as if just mix together. Now, focusing on your knees,

1186
04:28:09.879 --> 04:28:32.920
just noticing how your knees feel. Now, focusing on your elbows,

1187
04:28:35.600 --> 04:28:50.479
focusing on both of your elbows, just observing the feeling

1188
04:28:50.760 --> 04:29:22.680
of your elbows. Now, focusing absurving the back of your neck,

1189
04:29:32.600 --> 04:30:11.159
feeding the energy on the back of your neck, Observing

1190
04:30:12.600 --> 04:30:32.000
your ankles, being aware of physical sensations in your ankles,

1191
04:31:32.000 --> 04:31:51.079
Noticing now your toes on both of your feet, being

1192
04:31:51.159 --> 04:32:36.159
aware how your toes fear right now, not too thin

1193
04:32:46.399 --> 04:33:20.119
high you entire body fails. Noticing your mind feels now

1194
04:33:35.439 --> 04:34:18.119
letting go, letting go, letting go everything, letting go, letting go,

1195
04:34:25.759 --> 04:34:53.360
letting go everything, everything. I'm going to start now, and

1196
04:34:53.639 --> 04:34:55.759
I'd like you just, first of all, just to see

1197
04:34:55.799 --> 04:35:04.040
yourself lying down on that message table, lying on your front.

1198
04:35:05.240 --> 04:35:13.240
Your head is supported, your arms are supported, and you

1199
04:35:13.279 --> 04:35:20.080
feel comfortable and breathing. It's really easy, and you feel

1200
04:35:23.439 --> 04:35:26.479
you feel confident in how you look as well. So

1201
04:35:26.880 --> 04:35:31.279
there's none of that issue of body problems or shyness,

1202
04:35:31.919 --> 04:35:40.080
because I'm a professional and this is a therapy session,

1203
04:35:40.880 --> 04:35:48.959
so none of that stuff matters whatsoever. This is about you.

1204
04:35:51.680 --> 04:35:57.599
This is about how you feel and how you can

1205
04:35:58.880 --> 04:36:04.720
enjoy that sense of comfort and relaxation that comes from

1206
04:36:05.919 --> 04:36:11.680
letting go and allowing my hands and my fingers to

1207
04:36:11.720 --> 04:36:23.159
relax you by a message your body. So I want

1208
04:36:23.159 --> 04:36:28.159
to start off just by placing my hands on the

1209
04:36:28.200 --> 04:36:33.159
back of your head, just gently, just you can feel

1210
04:36:33.240 --> 04:36:41.720
what my hands feel like really on you. So you

1211
04:36:41.759 --> 04:36:44.040
can maybe feel the warmth of my hands on the

1212
04:36:44.080 --> 04:36:49.479
back of your head. And with my hands to the

1213
04:36:49.520 --> 04:36:53.720
side of your head, not pressing, but just holding there

1214
04:36:53.880 --> 04:36:59.720
very gently, maybe over your ears, and a little bit

1215
04:36:59.720 --> 04:37:04.520
on your face, just so you can feel my hands

1216
04:37:06.439 --> 04:37:19.479
so you can become accustomed to them. And now put

1217
04:37:19.560 --> 04:37:22.000
my hands on the back of your head again and

1218
04:37:22.159 --> 04:37:29.159
gently let them slide down onto the back of your neck.

1219
04:37:36.720 --> 04:37:46.599
You can feel my hands gently stroke in the back

1220
04:37:46.639 --> 04:37:53.080
of your neck to start with, just so you can

1221
04:37:53.119 --> 04:37:57.400
get used to the the feeling with my hands on

1222
04:37:57.439 --> 04:38:05.360
your skin, get accustomed to it, realize that you're safe

1223
04:38:06.319 --> 04:38:15.080
and it's all good, it's all fine. And I'm going

1224
04:38:15.159 --> 04:38:19.360
to start gently massaging the muscles in the back of

1225
04:38:19.400 --> 04:38:35.279
your neck with both hands. Now, this is a very

1226
04:38:35.360 --> 04:38:43.479
trusting situation really, because our necks are so fragile and

1227
04:38:43.599 --> 04:38:47.759
to have someone have their hands around your neck in

1228
04:38:47.799 --> 04:38:53.119
that way can sometimes be problematic for people, which is

1229
04:38:53.159 --> 04:38:57.639
why massages are quite good because it allows you to

1230
04:38:57.680 --> 04:39:12.040
relax and to get in touch with trust, to feel

1231
04:39:12.080 --> 04:39:24.279
peaceful and calm. And there's a massage the sides of

1232
04:39:24.360 --> 04:39:32.279
your neck gently moving from the bottom of your neck.

1233
04:39:34.000 --> 04:39:36.479
It would be sort of near where your shoulders start,

1234
04:39:36.560 --> 04:39:43.680
I guess, all the way up to your jaw, your ears,

1235
04:39:44.080 --> 04:39:49.799
kind of area that side of your neck. Of course

1236
04:39:49.840 --> 04:39:52.400
it's a lot longer than the front of your neck.

1237
04:40:05.400 --> 04:40:12.479
Then message in the back of your neck, especially that

1238
04:40:12.680 --> 04:40:22.119
area where perhaps we hold tension, and as that area's message,

1239
04:40:22.479 --> 04:40:26.599
you can actually feel a sense of release in the

1240
04:40:26.639 --> 04:40:34.560
back of your neck, and maybe you can breathe it

1241
04:40:34.599 --> 04:40:40.680
out as well. Notice how it feels. Notice how you feel.

1242
04:40:50.319 --> 04:40:53.959
And then moving down to that area between your neck

1243
04:40:54.040 --> 04:41:03.799
and your shoulders, that musty area, starting to message that

1244
04:41:04.000 --> 04:41:08.279
area on both sides. I mean, this would be the

1245
04:41:08.360 --> 04:41:11.240
area that a lot of people would message if they

1246
04:41:11.240 --> 04:41:16.080
were going to give you like a shoulder message. Even

1247
04:41:16.119 --> 04:41:20.119
that's not technically the shoulders, but it's all the muscles

1248
04:41:20.119 --> 04:41:26.520
that lead to the shoulders from the neck and again

1249
04:41:26.639 --> 04:41:33.720
that can hold tension and stress and when massaged. Sometimes

1250
04:41:33.759 --> 04:41:40.840
a nice deep message is useful, and you decide how

1251
04:41:40.959 --> 04:41:58.959
deep that message is, and just allow my knuckles just

1252
04:41:59.000 --> 04:42:03.319
to dig in to get to those muscles and to

1253
04:42:03.400 --> 04:42:15.599
read relaxed all the time being fairm yet gentle with

1254
04:42:15.759 --> 04:42:34.479
you and just stroking down the area to your actual shoulders,

1255
04:42:36.639 --> 04:42:46.319
moving to the muscles of your shoulders, and maybe initially

1256
04:42:46.439 --> 04:42:50.520
just pulling up the shoulders a little bit of the

1257
04:42:50.599 --> 04:42:54.279
table just to give you a little bit of a stretch,

1258
04:42:56.040 --> 04:43:04.759
but very gently, and you've got the muscles at the

1259
04:43:04.799 --> 04:43:16.759
front of your shoulders, the sides and the back. Again,

1260
04:43:17.000 --> 04:43:20.880
this is a part that can really take quite a

1261
04:43:20.880 --> 04:43:29.159
bit of pressure, quite a bit of needing. If if

1262
04:43:29.200 --> 04:43:37.200
you wish to really release the tension to really get

1263
04:43:37.240 --> 04:43:44.479
into those muscles, and you can let your fingers in there.

1264
04:43:44.880 --> 04:43:50.520
They can feel really nice. Sometimes it's just being stroked

1265
04:43:50.599 --> 04:44:01.159
gently or being massaged quite strongly, can all be beneficial

1266
04:44:02.720 --> 04:44:21.000
to the relaxation with the muscles in your shoulders. Now

1267
04:44:21.240 --> 04:44:30.680
to move down your arms, we do one arm at

1268
04:44:30.720 --> 04:44:41.000
a time, starting with your right arm. What idea is

1269
04:44:41.119 --> 04:44:45.479
I just lift your arm up, just hold it to

1270
04:44:45.520 --> 04:44:52.919
the side of you that words still be attached and

1271
04:44:53.040 --> 04:45:07.680
I just message the tops of your arms all the

1272
04:45:07.720 --> 04:45:26.360
way down to your forearms, into your wrists, gently massaging

1273
04:45:32.200 --> 04:45:38.560
that parts, the softer part, which is the under part

1274
04:45:38.639 --> 04:45:44.680
of the arm, which leads to the crease in your elbow,

1275
04:45:45.200 --> 04:46:00.680
the inside. It's much more sensitive skin. Sometimes just having

1276
04:46:00.720 --> 04:46:19.639
that stroked, I feel really nice, pleasurable and relaxing. Now

1277
04:46:19.759 --> 04:46:30.520
moving down to your right hand, just holding your hand

1278
04:46:33.759 --> 04:46:43.560
in both of my hands, just pressing gently on the

1279
04:46:43.599 --> 04:46:50.880
back of your hand and stretching your fingers ever so

1280
04:46:51.080 --> 04:47:01.759
lightly at the same time, pressing down and messaging each finger,

1281
04:47:09.720 --> 04:47:13.799
and then starting to massage the palms of the hand.

1282
04:47:20.439 --> 04:47:31.560
Just turning the hand gently, stretching it gently, and actually

1283
04:47:31.599 --> 04:47:39.200
having your hand held can really be an emotional experience sometimes,

1284
04:47:40.119 --> 04:47:44.799
even if it is a stranger, So when you don't

1285
04:47:44.919 --> 04:47:50.119
know very well, like a massage person or a therapist,

1286
04:47:50.279 --> 04:48:05.240
maybe because it's intimate and you can feel nice, you

1287
04:48:05.279 --> 04:48:16.319
can feel safe. As I put that right arm back

1288
04:48:16.439 --> 04:48:24.319
down where it was, we're gonna do the same with

1289
04:48:24.400 --> 04:48:36.520
your left arm, exactly the same. Massage in the muscles

1290
04:48:37.680 --> 04:48:46.040
in your arm all the way down, dear rest, stroking

1291
04:48:46.119 --> 04:48:55.680
the inside of your arm, just being gentle or as

1292
04:48:55.880 --> 04:49:09.439
firm as you require, and then massaging your left hand,

1293
04:49:15.919 --> 04:49:26.040
stretching the fingers, gently massaging the palm of your left hand.

1294
04:49:38.080 --> 04:50:06.759
You feel so so relaxing, so comforting, and just rest

1295
04:50:06.880 --> 04:50:19.400
your left down. Back down. Start to massage your back,

1296
04:50:21.000 --> 04:50:29.080
the biggest part of your body, starting at the top,

1297
04:50:32.279 --> 04:50:36.240
starting again where we already have been, the area at

1298
04:50:36.240 --> 04:50:43.159
the top in between his shoulders, near your neck. Going back,

1299
04:50:43.799 --> 04:50:49.200
a message in that area again, but this time moving downwards,

1300
04:50:55.680 --> 04:51:01.439
taking a downward stroke to the middle of your back,

1301
04:51:03.840 --> 04:51:09.360
working from the outside inwards. It's a massage in the

1302
04:51:11.639 --> 04:51:21.279
your back, but the outsides of your back, the parts

1303
04:51:23.880 --> 04:51:36.759
where your arms would maybe rest against, almost the part

1304
04:51:36.880 --> 04:51:50.279
that connects your front to your back. Just massaging down

1305
04:51:52.439 --> 04:52:01.799
firmly but gently, as firm as you want, moving down,

1306
04:52:01.959 --> 04:52:05.560
and then moving across a little bed and moving all

1307
04:52:05.560 --> 04:52:11.439
the way down again, being very gentle. You have firm

1308
04:52:11.639 --> 04:52:23.319
as you choose. Eventually you get to the spine. We

1309
04:52:23.400 --> 04:52:27.520
can message the muscles on either side of your spine,

1310
04:52:28.360 --> 04:52:31.400
from the top of your neck all the way down

1311
04:52:34.159 --> 04:52:43.159
to your lower back. We can do that a few times.

1312
04:52:46.159 --> 04:52:53.599
Sometimes people juice the knuckle or the you know, two

1313
04:52:53.720 --> 04:52:59.560
fingers and just go your side of the spine, almost

1314
04:53:00.240 --> 04:53:03.360
push down, go all the way down to the bottom

1315
04:53:03.400 --> 04:53:11.959
of the spine, each time releasing tension and opening up

1316
04:53:12.520 --> 04:53:21.799
the body, stretching your body so that you feel more

1317
04:53:21.840 --> 04:53:39.240
relaxed but at the same time rejuvenated. And now I'm

1318
04:53:39.240 --> 04:53:46.880
going to move to one side, to your right side,

1319
04:53:47.759 --> 04:53:52.639
and from the bottom of your ribs to your pelvis,

1320
04:53:53.360 --> 04:53:59.560
I'm going to massage that area of your back. I'll

1321
04:53:59.639 --> 04:54:02.560
stretch show over the other side and i will pull

1322
04:54:02.680 --> 04:54:09.159
the muscles gently and massage and push from one end

1323
04:54:09.639 --> 04:54:13.680
that side or the way to my side to in

1324
04:54:13.720 --> 04:54:18.479
the middle of fact, to where your spine is. Massaging

1325
04:54:19.360 --> 04:54:23.720
that side of your spine the opposite side to where

1326
04:54:23.759 --> 04:54:31.880
I'm standing. It's almost like kneading bread. There's that big

1327
04:54:32.000 --> 04:54:44.360
area which is firm yet lots there to message. Potentially

1328
04:54:44.400 --> 04:54:49.319
one of the most important places to actually have a message,

1329
04:54:50.959 --> 04:54:56.840
because you really feel it. You really feel the release

1330
04:54:57.200 --> 04:55:04.799
and the pleasure of having you lower back massaged. It

1331
04:55:04.919 --> 04:55:14.080
releases so much from your body that's not useful, starting

1332
04:55:14.159 --> 04:55:19.919
a healing process which will continue long after this recording

1333
04:55:20.080 --> 04:55:31.799
is over. The message in this part of your body

1334
04:55:32.319 --> 04:55:37.240
not only feels really good for you, it's actually fun

1335
04:55:37.319 --> 04:55:42.159
to do because it is, as I said, like kneading bread,

1336
04:55:44.479 --> 04:55:47.000
it's a part that you can really get hold of

1337
04:55:48.520 --> 04:56:02.279
and really massage deeply. If that's your choice, then I'm

1338
04:56:02.279 --> 04:56:04.119
going to move over to the other side of your

1339
04:56:04.119 --> 04:56:13.360
body and do the same with the opposite part of

1340
04:56:13.520 --> 04:56:20.680
your lower back, kneeding and messaging from your sides or

1341
04:56:20.840 --> 04:56:28.040
way to the middle of your back where your spine

1342
04:56:28.119 --> 04:56:41.919
is pressing and kneading firm and gentle at the same time.

1343
04:56:43.840 --> 04:56:56.439
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1344
04:56:56.720 --> 04:57:08.159
relaxation or mixed together ether. Plus, there's that feeling from

1345
04:57:08.240 --> 04:57:13.400
your stomach as it's being stretched. Even though you're in

1346
04:57:13.439 --> 04:57:17.240
your stomach now, you can feel it being stretched because

1347
04:57:17.919 --> 04:57:29.360
the whole area is connected to your stomach. Now we're

1348
04:57:29.400 --> 04:57:34.400
going to move or move further up to your top

1349
04:57:34.439 --> 04:57:39.119
of your body, and we did the same this time,

1350
04:57:40.319 --> 04:57:47.159
starting with your upper back. Put my hands forward over

1351
04:57:48.400 --> 04:57:54.639
and messing massage in that area up to your spine,

1352
04:57:55.799 --> 04:57:59.759
from the side of your body up to your spine.

1353
04:58:00.200 --> 04:58:06.360
So some of that massage area, the muscle tissue or

1354
04:58:06.400 --> 04:58:10.439
whatever fatty tissue even will be possibly from your chest

1355
04:58:12.279 --> 04:58:19.680
because all connected chest and the back connect together. I'm

1356
04:58:19.680 --> 04:58:22.880
going to be massaging and just pulling some of that

1357
04:58:23.159 --> 04:58:33.880
skin from your side up and massaging that area of

1358
04:58:33.959 --> 04:58:42.479
your upper back all the way to your spine. And

1359
04:58:42.520 --> 04:58:45.279
then I'll move down a bit and I'll continue with

1360
04:58:45.400 --> 04:58:48.279
the middle of your back, doing exactly the same thing

1361
04:58:52.119 --> 04:58:56.520
as gentle or as deep as you choose.

1362
04:59:00.200 --> 04:59:00.319
Hm.

1363
04:59:05.200 --> 04:59:09.319
Now I'll move the other side again and do the

1364
04:59:09.400 --> 04:59:13.599
exact same thing with the top of your back on

1365
04:59:13.680 --> 04:59:23.000
the other side, from pretty much underneath your arm area

1366
04:59:23.080 --> 04:59:38.319
really to your spine, and then continuing that all the

1367
04:59:38.400 --> 04:59:43.400
way down including your lower your middle of your back.

1368
04:59:56.840 --> 05:00:01.599
Now I'm gonna go to your thighs, the backs of

1369
05:00:01.639 --> 05:00:11.360
your thighs, and the sides of your thighs, starting with

1370
05:00:11.400 --> 05:00:20.560
your right leg. Massage in the back and the sides

1371
05:00:21.279 --> 05:00:28.759
of your thighs gently and firmly. There's a lot of

1372
05:00:28.840 --> 05:00:32.680
muscles there. It's an area that can be very tense

1373
05:00:32.759 --> 05:00:37.040
at times and maybe needs a little bit more pressure

1374
05:00:37.240 --> 05:00:40.520
than the rest of the body that's up to you.

1375
05:00:45.159 --> 05:00:51.119
You can gently stroke the back of your legs where

1376
05:00:52.080 --> 05:00:57.000
you know, opposite your knee joint or underneath your knee joint,

1377
05:00:58.119 --> 05:01:11.000
very sensitive, gentle area and then working down to your

1378
05:01:11.040 --> 05:01:19.360
calf muscles. Massage in your calf muscles thoroughly and deeply,

1379
05:01:20.439 --> 05:01:32.319
if you choose, using both hands and fingers, digging deep

1380
05:01:40.680 --> 05:01:46.119
to your ankles, in the back of your back of

1381
05:01:46.159 --> 05:02:00.720
your ankles, just gently massage in that area, maybe lifting

1382
05:02:00.759 --> 05:02:14.759
the leg and stretching it a little bit. Moving to

1383
05:02:14.880 --> 05:02:29.279
the right foot, massage in the bottom of your feet

1384
05:02:33.599 --> 05:02:44.840
and the side of your feet gently but firm enough

1385
05:02:44.959 --> 05:02:55.799
so they don't tickle, and just allow the pleasure that

1386
05:02:55.880 --> 05:03:02.000
you get from having your feet massaged to just overtake

1387
05:03:02.080 --> 05:03:10.959
you as I continue to message your feet, the bottoms

1388
05:03:11.000 --> 05:03:20.759
of your feet, the sides, your arches, your heel. You

1389
05:03:20.799 --> 05:03:23.799
can put a lot of pressure into your heel and

1390
05:03:23.880 --> 05:03:28.919
it feels amazing, Yet the arches need to be a

1391
05:03:28.919 --> 05:03:40.680
bit more gentle. Stretching your toes gently and massage in

1392
05:03:40.799 --> 05:03:49.040
the bottoms of your toes with my fingers, each one individually.

1393
05:03:57.400 --> 05:04:01.319
Moving over to the left leg to do exactly the

1394
05:04:01.360 --> 05:04:11.759
same thing. Starting at the top of the thighs, work

1395
05:04:11.799 --> 05:04:16.439
in the back of the thighs and the sides, massaging

1396
05:04:16.599 --> 05:04:26.799
deeply and gently the whole area, working all the way down.

1397
05:04:33.759 --> 05:04:39.560
And this is an area that maybe you could like

1398
05:04:39.639 --> 05:04:48.520
to spend more time relaxing and massaging, so perhaps if

1399
05:04:48.520 --> 05:04:53.479
you wanted, I could make a future recording. Want's spend

1400
05:04:53.479 --> 05:05:02.639
more time on one particular area as you move down

1401
05:05:05.279 --> 05:05:16.840
to your calf muscles. Massage in your calf muscles firmly

1402
05:05:18.840 --> 05:05:32.880
and gently, moving down your ancord into your feet. Massage

1403
05:05:32.919 --> 05:05:38.439
in the backs of your feet, the bottoms of your feet,

1404
05:05:43.560 --> 05:05:50.599
stretching your toes, and massage in each tone individually. And

1405
05:05:50.720 --> 05:05:56.439
the feeling of pleasure and release that you experience when

1406
05:05:56.479 --> 05:06:18.319
your having your feet massaged feels really good. Now, as

1407
05:06:18.360 --> 05:06:22.439
she turn over in your mind, laying on your back,

1408
05:06:29.840 --> 05:06:42.000
I'm just going to start again for your neck area,

1409
05:06:42.520 --> 05:06:50.240
in your shoulders, just to get back in touch with

1410
05:06:50.360 --> 05:07:07.520
that area. And as you move up, I can clean

1411
05:07:07.560 --> 05:07:12.319
my hands, make them more fresh, because now I'm gonna

1412
05:07:12.319 --> 05:07:28.720
message your face gently, starting off with your forehead. Your

1413
05:07:28.720 --> 05:07:34.759
eyes are closed and I can just stretch your eyes

1414
05:07:35.040 --> 05:07:46.360
a little bit, pushing up on your eyebrows, just massaging

1415
05:07:46.520 --> 05:07:58.880
around your scalp, massaging down your cheeks, around your ears,

1416
05:08:01.919 --> 05:08:15.400
into your jaw, gently the side of your neck, your chin.

1417
05:08:22.240 --> 05:08:22.639
Mm hmm.

1418
05:08:26.439 --> 05:08:34.159
Then just moving down from your neck down to your chest,

1419
05:08:37.919 --> 05:08:42.000
starting by message in the very top of your chest

1420
05:08:45.759 --> 05:08:51.040
where the collar bone is. Give a side of the collarbone,

1421
05:08:59.439 --> 05:09:02.759
and then just message in the whole of the chest,

1422
05:09:11.919 --> 05:09:23.959
moving the chest around. Because it's quite a large area,

1423
05:09:25.880 --> 05:09:33.360
you can move from one side to the next. Moving

1424
05:09:33.720 --> 05:09:44.759
my hands underneath pretty much where your arms are, stretching up,

1425
05:09:46.880 --> 05:09:49.959
stretching some of the muscles of your back in the process,

1426
05:09:55.200 --> 05:10:03.880
moving up over your chest and they're moving down again,

1427
05:10:16.520 --> 05:10:21.279
and then allowing my hands to just massage gently and

1428
05:10:21.560 --> 05:10:28.319
slide down towards your stomach, starting in the middle of

1429
05:10:28.400 --> 05:10:38.040
your chest, and then gradually my hands moving apart and

1430
05:10:38.279 --> 05:10:43.919
massage in and slide in at the same time, moving

1431
05:10:44.080 --> 05:11:02.840
down to just below your red cage, moving down, then

1432
05:11:02.919 --> 05:11:12.159
messaging up again, giving your chest all the attention that

1433
05:11:12.319 --> 05:11:26.799
it needs to feel completely relaxed. Remembering that I'm also

1434
05:11:26.919 --> 05:11:32.200
going to be focusing on your sides as well, an

1435
05:11:32.279 --> 05:11:38.599
area that really doesn't get much attention but feels really

1436
05:11:38.680 --> 05:11:48.919
good when it's massaged. Just stroking my hands down the

1437
05:11:49.080 --> 05:11:56.040
sides of your body, just below your arms, all the

1438
05:11:56.080 --> 05:12:09.479
way down to your hips. Now move into your stomach area.

1439
05:12:11.520 --> 05:12:14.959
I'm going to stand one side of you like I

1440
05:12:15.000 --> 05:12:19.400
did when I did your lower back, we going to

1441
05:12:19.439 --> 05:12:24.959
do a similar process of just stretching the muscles from

1442
05:12:25.000 --> 05:12:38.599
your side, gently massaging from one side to the next,

1443
05:12:40.759 --> 05:12:47.520
move in a whole area from below your ribs all

1444
05:12:47.639 --> 05:12:58.119
the way down to below your belly button, and then

1445
05:12:58.279 --> 05:13:01.520
move around to the other side of you and repeat

1446
05:13:01.560 --> 05:13:22.279
that process of relaxing, deeply, calmly, feel loose, You feel free.

1447
05:13:24.639 --> 05:13:29.360
And it's something about having your stomach message that's different

1448
05:13:29.400 --> 05:13:36.279
from any other part because we do have a tendency

1449
05:13:36.840 --> 05:13:40.799
of holding a different kind of stress in our stomachs

1450
05:13:42.159 --> 05:13:49.959
that we may not be aware of. As in our

1451
05:13:50.159 --> 05:13:58.439
message your stomach in front of your stomach, making circles

1452
05:13:59.759 --> 05:14:09.159
around your belly button, and then going the other way around.

1453
05:14:15.639 --> 05:14:21.400
There's a gentleness and a freedom that comes from feeling

1454
05:14:22.040 --> 05:14:32.319
how you're feeling. As I now move down the tops

1455
05:14:32.360 --> 05:14:39.159
of your thighs the muscles, massaging them, and I can

1456
05:14:39.279 --> 05:14:45.720
do this two legs at the same time, pressing down,

1457
05:14:48.080 --> 05:14:54.279
massaging deeply those muscles in your thighs, the front of

1458
05:14:54.279 --> 05:15:06.000
your thighs, moving down to your knees, gently massaging your knees,

1459
05:15:11.119 --> 05:15:17.240
sliding down your shins, putting pressure on either side of

1460
05:15:17.279 --> 05:15:30.400
your shin gently, softly but firmly, moving down to your ankles,

1461
05:15:35.279 --> 05:15:45.000
stroking the tops of your feet, and then with each

1462
05:15:46.279 --> 05:15:51.759
foot in each hand, just gently messaging the whole of

1463
05:15:51.799 --> 05:16:02.159
the foot, the top, the bottom, your heel, ankle, your toes,

1464
05:16:04.560 --> 05:16:13.240
message in every part of your feet. It feels so

1465
05:16:13.520 --> 05:16:27.360
good just to let go and enjoy the process. Enjoy

1466
05:16:28.240 --> 05:16:43.840
feeling so deeply relaxed. So much comfort and so many

1467
05:16:43.880 --> 05:17:00.759
feelings come just from touching your skin. You can just

1468
05:17:01.919 --> 05:17:11.360
lie there for as long as you choose, enjoying the

1469
05:17:11.599 --> 05:17:29.919
feeling of deep comfort and being massaged by me. Enjoy

1470
05:17:33.520 --> 05:17:51.520
feeling deeply right. And all we're going to do is

1471
05:17:55.080 --> 05:18:11.720
blow out some candles. In your mind, there are gonna

1472
05:18:11.720 --> 05:18:22.439
be a hundred candles, and you're going to blow each

1473
05:18:22.479 --> 05:18:32.639
one out individually, one by one, starting at one hundred.

1474
05:18:33.680 --> 05:18:45.360
As I count down all the way down to one,

1475
05:18:45.520 --> 05:18:54.479
and each time I say a number, you can imagine

1476
05:18:54.479 --> 05:19:00.959
that candle in front of you, and I'd like you

1477
05:19:01.080 --> 05:19:20.599
to actually physically gently blow that candle out, just it's

1478
05:19:20.639 --> 05:19:36.200
not big blows, just a gentle, and that candle will extinguish.

1479
05:19:36.799 --> 05:19:41.439
And then I'll say the next number. As we move down,

1480
05:19:44.639 --> 05:19:51.159
then you can just blow that one out as well.

1481
05:19:57.080 --> 05:20:05.639
And as we move down the numbers, you'll find yourself

1482
05:20:06.720 --> 05:20:15.400
feeding more and more relaxed. If you need to sleep,

1483
05:20:16.240 --> 05:20:28.439
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1484
05:20:28.520 --> 05:20:38.599
you may struggle to blow out all one hundred of

1485
05:20:38.720 --> 05:20:57.200
these candles as you feel more and more deeply relaxed,

1486
05:21:03.799 --> 05:21:22.200
more and more deeply tired, And the further you go down,

1487
05:21:24.439 --> 05:21:38.119
the more your mind starts to drift. You may find

1488
05:21:38.479 --> 05:21:52.919
that you stop listening to me after a while. And

1489
05:21:53.080 --> 05:21:57.360
even though there may be background sounds where you are,

1490
05:22:02.119 --> 05:22:13.319
you'll be aware of those sounds at the moment be

1491
05:22:13.680 --> 05:22:29.159
me start to just not even notice them at all,

1492
05:22:31.680 --> 05:22:45.680
because they're unimportant. Where I am, I've got the sounds

1493
05:22:45.720 --> 05:22:52.560
of the birds, there's horrors, the pigeon who likes to

1494
05:22:52.599 --> 05:23:00.080
say hello sometimes, and there's the odd plane that goes by,

1495
05:23:02.240 --> 05:23:15.639
maybe traffic and trains in the distance, But none of

1496
05:23:15.720 --> 05:23:29.840
that seems important whatsoever. More candles you blow out, the

1497
05:23:29.959 --> 05:23:46.799
less important anything is. More candles you blow out. The

1498
05:23:47.000 --> 05:24:02.919
further you seem to move away from sounds mhmm. From

1499
05:24:03.080 --> 05:24:17.639
general date days, stuff seems to just move away on

1500
05:24:17.680 --> 05:24:33.919
its own. You feel more calma with every candle you

1501
05:24:34.000 --> 05:24:53.799
blow out, guiding you the next number, do you hear

1502
05:24:53.919 --> 05:25:04.680
me say? And then you blow that candle out to

1503
05:25:12.959 --> 05:25:36.720
So easy, so simple. We're gonna start by introducing the

1504
05:25:36.759 --> 05:25:55.119
first candle, which is a hundred. First candles one hundred,

1505
05:26:00.080 --> 05:26:13.680
and you blow that candle out, HM, You'll find immediately

1506
05:26:14.080 --> 05:26:28.599
a slight change in how you feel, as well as

1507
05:26:28.680 --> 05:26:44.680
a real sense of positivity growing within you, relaxation and

1508
05:26:44.959 --> 05:27:12.319
sleepiness expanding m Starting with one hundred, blow out that

1509
05:27:12.720 --> 05:28:37.279
candle now ninety nine, candle ninety eight can do ninety seven,

1510
05:28:45.240 --> 05:29:53.000
can we ninety six and ninety five, hand ninety four

1511
05:30:17.639 --> 05:31:26.240
can do ninety three, hand ninety two MHM, and ninety

1512
05:31:26.560 --> 05:33:18.919
one can to ninety eighty nine and eighty eight and

1513
05:33:30.520 --> 05:34:05.520
eighty candle.

1514
05:34:16.400 --> 05:35:12.400
Eighty and eight, five.

1515
05:35:48.000 --> 05:39:28.880
Two four and eighty two and two one. Candle seventy

1516
05:39:29.159 --> 05:40:16.799
nine can do seventy eight, can do seventy seven, candle

1517
05:40:20.400 --> 05:41:22.840
seventy six, candle seventy five, candle seventy four, candle seventy three,

1518
05:41:34.720 --> 05:42:58.479
candle seventy two, candle eighty one, candle seventy one and seventy.

1519
05:42:57.639 --> 05:42:58.400
And uh.

1520
05:43:05.720 --> 05:43:55.599
Sixty nine candle sixty eight, candle sixty seven, candle sixty five,

1521
05:44:03.880 --> 05:45:07.639
candle sixty four, candle sixty four, candle sixty three, candle

1522
05:45:09.720 --> 05:47:02.759
sixty and sixty one, candle sixty fifty nine and fifty eight,

1523
05:47:13.560 --> 05:48:39.119
candle fifty seven, candle fifty six, candle fifty five, candle

1524
05:48:43.080 --> 05:49:55.400
fifty four mm, handle fifty three, handle fifty two handle

1525
05:49:58.919 --> 05:52:04.680
fifty two to fifty candle fifty one, candle fifty candle

1526
05:52:08.560 --> 05:54:03.880
foty nine, candle forty eight, candle forty seven, candle forty six,

1527
05:54:31.840 --> 05:55:55.880
candle forty five, candle forty two, candle for you one

1528
05:56:29.279 --> 05:58:29.479
end forty candle thirty nine, handle thirty eight, can't do

1529
05:58:33.919 --> 06:01:16.279
thirty seven, canto thirty five, candle thirty four, candle thirty three,

1530
06:01:20.040 --> 06:04:19.639
handle thirty one, chandle thirty and twointeen nine, can twenty eight,

1531
06:05:11.040 --> 06:07:28.240
candle twenty seven, candle twenty six, candle twenty five, can

1532
06:07:29.560 --> 06:08:54.959
tooin tief f endle twenty three.

1533
06:08:47.840 --> 06:08:48.400
Hand.

1534
06:08:50.520 --> 06:10:12.040
Twenty tap two and tuent you wand and to wine.

1535
06:10:48.919 --> 06:11:04.680
And four.

1536
06:11:14.119 --> 06:15:23.360
Candle ninety, candle seventeen, candle sixteen, canzol fourteen ten well

1537
06:16:09.159 --> 06:16:22.880
four ten eleven.

1538
06:16:59.479 --> 06:17:00.279
Two so.

1539
06:17:04.520 --> 06:21:40.119
Yeah nine HM to eight schendo six Campo can do

1540
06:21:43.639 --> 06:24:43.639
four and doy seven two candle or let go of

1541
06:24:43.680 --> 06:24:51.880
all of those thoughts, worries, concerns about the past, thoughts

1542
06:24:51.919 --> 06:24:56.799
about the future, and even things you've been thinking about today.

1543
06:24:58.840 --> 06:25:04.000
Just let it all go because none of it is

1544
06:25:04.200 --> 06:25:18.639
useful in this moment. This is your opportunity to just

1545
06:25:18.959 --> 06:25:33.400
focus on feeling relaxed, allowing yourself to get in touch

1546
06:25:33.479 --> 06:25:43.000
with that natural sense of peace that we all have

1547
06:25:43.240 --> 06:25:50.439
within us. It's available for everyone. It just sometimes takes

1548
06:25:51.279 --> 06:25:55.040
a little bit of effort to set up the right

1549
06:25:57.479 --> 06:26:01.639
time and place in order for you to just let go.

1550
06:26:05.080 --> 06:26:10.639
Because when you do decide to let go and relax,

1551
06:26:13.159 --> 06:26:19.880
that's what your body starts to do because you've chosen,

1552
06:26:21.360 --> 06:26:28.360
You've chosen to just allow your body to unwind and

1553
06:26:28.479 --> 06:26:35.520
your mind starts to slow down. And it's a nice feeling.

1554
06:26:37.479 --> 06:26:40.680
It's a nice feeling at the beginning, just to know

1555
06:26:41.799 --> 06:26:51.919
that you have chosen to decide to relax deeply, and

1556
06:26:52.000 --> 06:26:58.599
because you've made that decision, your body will just follow suit,

1557
06:27:01.119 --> 06:27:05.840
because sometimes all the muscles in your body need is

1558
06:27:06.080 --> 06:27:15.720
just permission from you to relax. Because so often we're busy,

1559
06:27:15.959 --> 06:27:20.240
we're going from here to there, we're walking around and

1560
06:27:20.279 --> 06:27:27.639
we're doing stuff, and the body doesn't have any time

1561
06:27:27.840 --> 06:27:36.279
or space to really relax deeply, So it kind of

1562
06:27:36.360 --> 06:27:41.959
waits for you to lead the way, waits for your permission.

1563
06:27:46.240 --> 06:27:52.759
And when you do give your permission, when you give

1564
06:27:52.799 --> 06:27:59.119
the say so, when you say okay, it's time for

1565
06:27:59.200 --> 06:28:08.840
your body to let go completely and relax totally, your

1566
06:28:08.919 --> 06:28:18.400
body just follows. It's like a breath of relief. Ah good,

1567
06:28:18.479 --> 06:28:25.360
I can now relax. That feeling at the end of

1568
06:28:25.439 --> 06:28:28.759
a day, of a very physical day that you may

1569
06:28:28.799 --> 06:28:32.680
experience in the past, where you get home and you

1570
06:28:32.840 --> 06:28:36.599
just sit down on a chair, maybe you kick your

1571
06:28:36.680 --> 06:28:42.959
shoes off, and ah, feels so nice knowing that you

1572
06:28:43.040 --> 06:28:47.159
don't have to get up again for a little while

1573
06:28:47.200 --> 06:28:50.959
at least if you choose, you can just sit there

1574
06:28:51.040 --> 06:29:03.720
for maybe an hour to It feels blissful. And just

1575
06:29:03.799 --> 06:29:08.880
by sitting down like that, your body knows that it's

1576
06:29:08.959 --> 06:29:14.680
time to relax. Your body has been given permission from you.

1577
06:29:16.880 --> 06:29:27.200
Because it's a mindset. In your mind, you're prepared to

1578
06:29:27.360 --> 06:29:37.040
let go of everything and just completely allow all the

1579
06:29:37.240 --> 06:29:46.080
stress of your body to evaporate. Any tensions can just

1580
06:29:46.360 --> 06:30:05.799
gradually vanish. It's almost like magic, really, because that sense

1581
06:30:06.040 --> 06:30:12.360
of relaxation in your body is a very natural state.

1582
06:30:14.159 --> 06:30:18.840
It's not something unusual. It may feel unusual when you

1583
06:30:18.919 --> 06:30:22.279
first start to relax, if you if you haven't really

1584
06:30:23.639 --> 06:30:27.599
spent a lot of time focusing and giving yourself this

1585
06:30:27.720 --> 06:30:32.759
space to let go completely and relax may seem are

1586
06:30:32.919 --> 06:30:41.279
most alien, but it isn't. It's actually the most natural

1587
06:30:41.319 --> 06:30:49.959
thing in the world to let go completely, to relax totally,

1588
06:30:51.880 --> 06:30:58.639
the most natural thing in the world to allow yourself

1589
06:31:03.000 --> 06:31:10.479
to feel really calm in your mind. And it is

1590
06:31:10.639 --> 06:31:18.360
almost like a literal unwinding. It's like you press a

1591
06:31:18.439 --> 06:31:27.240
button and all the tension just releases, and it's like

1592
06:31:27.319 --> 06:31:31.279
a wheel, like a cog, like the inside of a clock,

1593
06:31:31.479 --> 06:31:35.319
just unwinding. And it's almost like you could see the

1594
06:31:36.319 --> 06:31:41.680
little wind up knob that's used just going the opposite

1595
06:31:41.720 --> 06:31:47.799
way that you choose to wind it up, and the

1596
06:31:47.959 --> 06:31:58.520
energy that fremetic stress for energy gradually winding down, losing

1597
06:31:58.680 --> 06:32:06.479
its power, losing its strength as a sense of relaxation

1598
06:32:06.799 --> 06:32:17.599
becomes stronger and deeper, and you may find a the

1599
06:32:17.759 --> 06:32:24.919
more relaxed you feel, that your mind starts to wonder,

1600
06:32:27.919 --> 06:32:33.799
maybe just seem to stop listening to me for a while,

1601
06:32:33.919 --> 06:32:40.560
and your mind goes somewhere else, and then you realize

1602
06:32:40.560 --> 06:32:45.599
you're listening to me again, and that is just your

1603
06:32:45.720 --> 06:32:56.560
mind drifting to sleep, which is quite natural, because sometimes

1604
06:32:56.680 --> 06:33:03.360
when we're strong, best and tense, we're not mean I

1605
06:33:03.400 --> 06:33:08.439
actually be aware of what we need, what we physically

1606
06:33:08.599 --> 06:33:17.720
your emotionally need in this moment. But when you allow

1607
06:33:18.919 --> 06:33:24.840
your body and mind to relax completely and you let

1608
06:33:24.919 --> 06:33:34.240
go of all thoughts, concerns, worries, ideas, all letting them go,

1609
06:33:35.119 --> 06:33:43.560
allowing them to drop onto the floor, when you start

1610
06:33:43.639 --> 06:33:52.200
to get in touch with the feelings of such relaxation,

1611
06:33:55.919 --> 06:34:02.520
This feels so nice, to be in touch with the

1612
06:34:02.759 --> 06:34:12.080
calmness of the different body parts as they become looser

1613
06:34:13.599 --> 06:34:27.919
and looser. Even your breathing seems easier and more natural, effortless,

1614
06:34:30.599 --> 06:34:34.560
as that cool air enters through your mouth or nose

1615
06:34:35.759 --> 06:34:46.759
into your lungs, breathing in comforts and relaxation, and then

1616
06:34:46.919 --> 06:34:55.520
just breathing out any excess remain intentional stress from every

1617
06:34:56.119 --> 06:34:57.759
part of your body.

1618
06:34:58.919 --> 06:34:59.400
And might.

1619
06:35:03.080 --> 06:35:08.000
And as you start to focus on your mind, maybe

1620
06:35:08.200 --> 06:35:15.759
you notice that things have come to a standstill, or

1621
06:35:15.840 --> 06:35:24.959
maybe just much much lower than before, because your mind

1622
06:35:25.159 --> 06:35:35.720
is not really needed when listening to my voice, which

1623
06:35:35.759 --> 06:35:43.080
allows your mind to relax just as deeply as your body.

1624
06:35:44.959 --> 06:35:55.000
And that's synchronicity between the relaxation of your body and

1625
06:35:56.000 --> 06:36:09.799
relaxation of your mind. Let you know that feeling completely calm, loose,

1626
06:36:10.119 --> 06:36:24.360
and relaxed really is a great healing experience fear and

1627
06:36:24.599 --> 06:36:37.119
has so many positive benefits for your body, mind, and

1628
06:36:37.200 --> 06:36:46.040
your life. To be able to let go everything and

1629
06:36:46.080 --> 06:36:57.080
to relax completely in all parts of your body and mind.

1630
06:36:58.880 --> 06:37:07.680
Even your bone that's arixed, all your muscles are rexed,

1631
06:37:14.240 --> 06:37:28.840
even the skin that covers your body is relaxed. Every hair.

1632
06:37:31.560 --> 06:37:32.279
That you have.

1633
06:37:33.919 --> 06:37:51.439
Is also deeply relaxed. And your brain really starts to

1634
06:37:51.680 --> 06:38:04.840
feel the benefits of this healing relaxation. And then as

1635
06:38:04.880 --> 06:38:11.119
you focus on the inside of your scalp where your

1636
06:38:11.159 --> 06:38:18.880
brain is, you can start to realize and notice the

1637
06:38:19.159 --> 06:38:30.560
benefits of your brain relaxing deeply. Then, as your brain

1638
06:38:32.159 --> 06:38:42.840
continues to relax sends those messages to the rest of

1639
06:38:42.880 --> 06:38:58.040
your body and to mind to re reatven more deeply,

1640
06:39:00.479 --> 06:39:20.840
relax more completely, letting go of any remaining thoughts or conserns,

1641
06:39:22.360 --> 06:39:28.759
allow them just to drop onto the floor because they're

1642
06:39:28.799 --> 06:39:37.319
no longer necessary in this moment, in this moment of

1643
06:39:37.680 --> 06:40:03.159
deep relaxation and calmness, filling your brain with deep concentrated heathing, calming,

1644
06:40:08.400 --> 06:40:27.000
relaxing every part of your brain, feeling so loose and comfortable,

1645
06:40:30.200 --> 06:40:43.439
so relaxed and be peaceful. Your brain feels so light,

1646
06:40:45.680 --> 06:40:54.479
that's so healthy in that sense of deep deep comfort

1647
06:40:56.840 --> 06:41:10.919
really does allow you to enjoy those ever increasing sensations

1648
06:41:11.159 --> 06:41:25.639
of comfort that are spreading throughout your body, relaxing each

1649
06:41:27.200 --> 06:41:30.439
and every muscle of your body.

1650
06:41:32.439 --> 06:41:32.599
E.

1651
06:41:34.560 --> 06:41:54.040
Deeper and deeper, much more deeper than before, much more

1652
06:41:55.799 --> 06:42:04.639
comfort spread and in truth your body, in your mind,

1653
06:42:07.680 --> 06:42:25.479
be so peaceful and calm, so very very peaceful, in

1654
06:42:25.759 --> 06:42:35.959
every part of your body, letting him go m h

1655
06:42:37.200 --> 06:42:59.639
a everything averything, so peaceful and calm, so relax if

1656
06:42:59.680 --> 06:43:13.479
fair three second the passes you feel d per dper

1657
06:43:15.479 --> 06:43:40.759
relax dper and dper relax calm, so calm, peace, for

1658
06:43:43.599 --> 06:43:52.880
so very peace from your head down to your ties.

1659
06:43:56.000 --> 06:44:08.479
Such peace and comfort growing all all the time, Such

1660
06:44:09.159 --> 06:44:18.599
peace and comfort spreading through your body.

1661
06:44:18.520 --> 06:44:19.639
And mind.

1662
06:44:21.759 --> 06:44:38.200
Deep and deeper, such comforts spreading and sinking deeper into

1663
06:44:38.479 --> 06:44:49.479
a muscle of your body, so that you feel amazing,

1664
06:44:52.400 --> 06:45:23.319
so relaxed, so peace, so peaceful, letting go everything. We're

1665
06:45:23.319 --> 06:45:29.720
going to do a body scan, focusing on firstly how

1666
06:45:29.799 --> 06:45:35.119
you feel in your body, Not trying to change how

1667
06:45:35.159 --> 06:45:41.000
you feel, not trying to relax, not trying to move

1668
06:45:41.040 --> 06:45:47.959
away from any discomfort or stress or tension. Just accepting,

1669
06:45:49.479 --> 06:45:54.599
observing and accepting how you feel in the different parts

1670
06:45:54.639 --> 06:46:01.360
of your body, just allowing yourself to be exactly as

1671
06:46:01.400 --> 06:46:12.880
you are, to notice, to get in touch with how

1672
06:46:12.919 --> 06:46:20.360
you actually feel in this moment. I'm going to start

1673
06:46:20.479 --> 06:46:31.479
off by focusing on your hands. Just be aware of

1674
06:46:31.520 --> 06:46:39.880
your hands. I'd like you to move your hands around,

1675
06:46:41.240 --> 06:46:46.880
just maybe move your fingers a little bit. I've been

1676
06:46:47.000 --> 06:46:53.799
enclosing your hands very gently, just so that you can

1677
06:46:55.279 --> 06:47:02.279
get in touch with how your hands and your fingers fell,

1678
06:47:07.720 --> 06:47:26.680
very very slow movements. Focusing now on your feet, and

1679
06:47:26.759 --> 06:47:30.680
if you can just do kind of an equivalent with

1680
06:47:30.840 --> 06:47:37.479
your feet is you've just done with your hands, Maybe

1681
06:47:37.959 --> 06:47:45.439
turn in your ankles, moving your feet around, moving your

1682
06:47:45.520 --> 06:47:58.840
toes gently but only very gently and very slowly, noticing

1683
06:47:59.319 --> 06:48:13.919
how your feet feel in this moment. Focusing now and

1684
06:48:14.040 --> 06:48:22.319
your eyes. I like you to just focus on your eyelids.

1685
06:48:24.520 --> 06:48:27.639
Maybe you can open and close your eyes a couple

1686
06:48:27.639 --> 06:48:32.759
of times to really get in touch with how you

1687
06:48:32.919 --> 06:48:38.959
feel when you do close your eyes. The muscle changes

1688
06:48:41.279 --> 06:48:47.200
in your eyes when you do close them. Maybe raising

1689
06:48:47.279 --> 06:48:56.439
your eyebrows, which stretches the tops of your eyes, perhaps

1690
06:48:56.759 --> 06:49:04.400
quint in your eyes, scrunching up your eyes, just so

1691
06:49:04.479 --> 06:49:15.720
you can really again touch with all aspects of how

1692
06:49:16.080 --> 06:49:33.520
your eyes feel. Right now, now focusing on your thighs,

1693
06:49:35.520 --> 06:49:41.040
and it just starts you to gently tense your thighs,

1694
06:49:41.119 --> 06:49:51.000
just very very gently, just enough so you can become

1695
06:49:52.520 --> 06:50:03.799
more attuned to the physicals sensation of your upper legs,

1696
06:50:05.840 --> 06:50:09.080
the front of your thighs, and the backs of your thighs.

1697
06:50:13.560 --> 06:50:33.000
Noticing and observing how your thighs fear. Right now, moving

1698
06:50:33.200 --> 06:50:41.639
your focus to the back of your neck, just noticing

1699
06:50:41.799 --> 06:50:47.919
the back of your neck, the muscles, and of course

1700
06:50:48.000 --> 06:50:52.279
they lead to the side of your neck. They also

1701
06:50:52.599 --> 06:50:57.479
lead to the top of your back, which leads to

1702
06:50:57.520 --> 06:51:03.599
your shoulders. There's your focus on the back of your neck.

1703
06:51:05.560 --> 06:51:12.000
Maybe you can move your head gently upwards as if

1704
06:51:12.040 --> 06:51:19.439
you're looking up, Maybe moving your head down as if

1705
06:51:19.479 --> 06:51:26.799
you're looking down. Perhaps moving your head side to side,

1706
06:51:27.599 --> 06:51:28.759
right to left.

1707
06:51:30.479 --> 06:51:31.279
Only.

1708
06:51:32.680 --> 06:51:43.439
Very slowly, very gently. I'm not trying to force anything.

1709
06:51:45.200 --> 06:51:54.159
It has to be very very gentle, just so that

1710
06:51:54.319 --> 06:52:06.279
you can be more into much with the feelings, with

1711
06:52:06.520 --> 06:52:14.959
the sensations, the physical sensations of how back of your

1712
06:52:15.159 --> 06:52:33.959
neck feels. Right now, as we now focus on the

1713
06:52:34.000 --> 06:52:39.919
tops of your arms, the parts where your biceps and

1714
06:52:39.959 --> 06:52:47.880
your triceps are between your elbow and your shoulders. To

1715
06:52:48.119 --> 06:52:55.040
focus on those parts the tops of your arms, you

1716
06:52:55.159 --> 06:53:06.200
may like to just tense them very very gently and slowly,

1717
06:53:08.720 --> 06:53:17.720
so you're not straining or putting any pressure whatsoever on

1718
06:53:17.840 --> 06:53:27.560
your arms. It's just so that you can gain more

1719
06:53:27.680 --> 06:53:35.880
of a sense of how your upper arms are feeling

1720
06:53:38.080 --> 06:53:49.360
in this moment, and just noticing as you gently, very

1721
06:53:49.520 --> 06:53:58.680
gently and slowly tighten the muscles and then let go.

1722
06:54:02.840 --> 06:54:11.479
Notice how the tops of your arms feel right now,

1723
06:54:19.400 --> 06:54:30.240
as we now focus on your stomach, the area the

1724
06:54:30.319 --> 06:54:36.680
lower abdomen area below your belly button, moving all the

1725
06:54:36.720 --> 06:54:50.639
way down to your hips, just above your grind, maybe

1726
06:54:50.680 --> 06:54:58.319
you're able to tense these muscles in the area very

1727
06:55:00.560 --> 06:55:14.040
very gently and slowly. If that's a difficult thing to do,

1728
06:55:15.119 --> 06:55:23.360
and maybe you can just move your body, pushing your

1729
06:55:23.439 --> 06:55:28.319
stomach up, maybe moving a little bit to the side

1730
06:55:28.880 --> 06:55:37.080
using your hips, just so you can get more in

1731
06:55:37.439 --> 06:55:51.880
tune with how you're lower cappedmen area is feeling in

1732
06:55:52.000 --> 06:56:09.400
this moment, just to send the physical sensations of your

1733
06:56:09.520 --> 06:56:28.520
lower abdomen. As you move your attention to your mouth,

1734
06:56:33.840 --> 06:56:42.119
notice in your lips and inside your mouth, your teeth,

1735
06:56:43.159 --> 06:56:59.319
your guns, your tongue. Just noticing how your tongue in

1736
06:56:59.360 --> 06:57:08.560
your mouth feels, and it may help by moving your

1737
06:57:08.720 --> 06:57:16.880
tongue around your mouth, moving it to your left, maybe

1738
06:57:16.959 --> 06:57:23.959
pressing it gently against the side of your mouth, and

1739
06:57:24.000 --> 06:57:29.479
then to the right, gently to the side of your mouth,

1740
06:57:32.560 --> 06:57:38.159
perhaps pressing up against the top of your mouth, and

1741
06:57:38.200 --> 06:57:47.799
then down gently against the bottom of your mouth, always

1742
06:57:48.040 --> 06:58:03.080
very slowly, in a very very gentle so that you

1743
06:58:03.279 --> 06:58:19.560
can be aware of how you feel in your mouth area.

1744
06:58:30.799 --> 06:58:50.720
Now I'm going to focus on your wrists, and I'm

1745
06:58:50.759 --> 06:58:57.919
going to ask you to maybe just routine your wrists

1746
06:58:59.360 --> 06:59:07.479
by moving your hands in a circular motion very gently

1747
06:59:09.400 --> 06:59:30.200
and slowly, just so that you can feel the sensations

1748
06:59:30.959 --> 06:59:46.400
that you are currently experiencing in your wrists. Perhaps move

1749
06:59:46.639 --> 06:59:59.200
in your hands up and down again, very very gently,

1750
07:00:02.599 --> 07:00:38.000
and slowly, very gentle and slow. As we now start

1751
07:00:38.759 --> 07:00:53.880
to observe you lower back. The bad part is just

1752
07:00:54.279 --> 07:01:10.000
above of your hips where your coxis are a whole

1753
07:01:10.240 --> 07:01:17.240
area which also really does include the sides of your body,

1754
07:01:18.959 --> 07:01:28.599
because those muscles are very much connected as those muscles

1755
07:01:29.479 --> 07:01:35.840
also move into your hip aia connecting to your buttocks

1756
07:01:38.720 --> 07:01:53.520
the sides of your hips, and if you're physically able

1757
07:01:53.680 --> 07:02:02.880
to do so, maybe you can very gently just move

1758
07:02:03.279 --> 07:02:16.080
body ever so slightly, very slowly, some side to side,

1759
07:02:19.799 --> 07:02:36.639
just enough to gauge how you feel in your lower back.

1760
07:02:44.240 --> 07:03:00.720
Perhaps secut even move your hips gently up and down gently, slowly,

1761
07:03:04.000 --> 07:03:16.720
in order to be in touch with the physical sensations

1762
07:03:18.200 --> 07:03:43.400
of your lawer back. As we know, move your attention

1763
07:03:47.400 --> 07:03:55.200
to your jaw, the area from your chin all the

1764
07:03:55.200 --> 07:04:02.560
way up the near way your ears are. The hole

1765
07:04:03.000 --> 07:04:17.880
of your jaw. You can, just if it's okay to

1766
07:04:18.040 --> 07:04:28.720
do so, gently open your mouth, not wide, no stretching,

1767
07:04:30.000 --> 07:04:43.599
just very gently and slowly opening your mouth thing closing

1768
07:04:43.720 --> 07:05:02.639
your mouth very gently and slowly, so you can.

1769
07:05:04.599 --> 07:05:05.880
Be in touch.

1770
07:05:12.279 --> 07:05:50.200
With how your jaw feels. Now. Noticing now the chest area,

1771
07:06:00.000 --> 07:06:05.240
you don't need to do anything to move your chest

1772
07:06:07.439 --> 07:06:17.439
because it moves every time you breathe, and it moves

1773
07:06:17.880 --> 07:06:30.799
very gently and slowly automatically with each breath you take.

1774
07:06:37.840 --> 07:07:24.479
As you focus on how your chest feels when you breathe,

1775
07:07:25.479 --> 07:07:40.400
move in your focus to your forearms, your elbows. Maybe

1776
07:07:40.680 --> 07:07:53.279
you're able to very gently and slowly tense the muscles

1777
07:07:54.560 --> 07:08:01.119
in your forearms, and when you do that, you can

1778
07:08:01.400 --> 07:08:33.319
feel your elbows as well. Very gently and slowly, gently

1779
07:08:36.799 --> 07:09:20.439
and softly obsad your forearms and elbows. Now focus of

1780
07:09:20.639 --> 07:09:32.720
the rest of your back, your upper back in the middle,

1781
07:09:34.279 --> 07:09:57.040
the middle of your back again, this part of your body. News. Also,

1782
07:09:57.720 --> 07:10:06.279
every time you pray m you may not notice that

1783
07:10:08.439 --> 07:10:20.560
usually makes you observe your upper back in the middle

1784
07:10:20.639 --> 07:10:38.080
of your back. You can really feel that gentle and

1785
07:10:39.319 --> 07:11:30.200
slow moment moving your focus into your hip area nor

1786
07:11:30.360 --> 07:11:43.080
buttees no grain, there's muscles and those bones in your midsection.

1787
07:12:10.639 --> 07:12:31.119
Just noticing how your hips feel. Right now, you can

1788
07:12:33.159 --> 07:12:46.840
very very gently move your hips, maybe side to side,

1789
07:12:48.319 --> 07:13:46.720
very gently and slo softly, and everything starts to slow down,

1790
07:13:53.159 --> 07:13:58.880
including the thoughts in your mind and your mind itself

1791
07:14:02.040 --> 07:14:08.759
just starts to gradually. It doesn't have to be instant,

1792
07:14:08.799 --> 07:14:16.840
but just gradually starting too. It's almost like time is

1793
07:14:17.240 --> 07:14:28.599
storing chin It's a slower pace to maybe what you're

1794
07:14:28.720 --> 07:14:36.400
used to in your day to day life. It's a

1795
07:14:36.599 --> 07:15:03.599
slower movement of energy, very small movements which make up

1796
07:15:03.880 --> 07:15:11.479
the larger movements, which is always the case. Now, when

1797
07:15:11.520 --> 07:15:16.720
you move your hand, it might seem like it's one movement,

1798
07:15:16.759 --> 07:15:24.759
but it's lots of minute different muscles moving in accordance

1799
07:15:24.840 --> 07:15:36.119
with each other. And what happens in this space that

1800
07:15:36.200 --> 07:15:55.439
we're sharing is we move from that big movement into

1801
07:15:55.479 --> 07:16:13.240
those smaller movements. Starting to focus on how your body feels,

1802
07:16:14.680 --> 07:16:19.000
not just as a whole, not just oh, i'm feel

1803
07:16:19.000 --> 07:16:23.720
in this way. I'm feeling stressed or tense, or I'm

1804
07:16:23.720 --> 07:16:29.119
feeling relaxed and calm. I'm feeling this way, I'm feeling

1805
07:16:29.200 --> 07:16:40.400
that way. Starting to notice that your body begins to

1806
07:16:40.479 --> 07:16:57.479
present to you small feelings around your body, small physical

1807
07:16:57.759 --> 07:17:16.720
sensations in your legs, whether pleasurable or not. Maybe resisting

1808
07:17:16.840 --> 07:17:25.759
the temptation to label them or to judge them those feelings,

1809
07:17:27.319 --> 07:17:31.919
just thinking them, thinking about them is just being neutral,

1810
07:17:34.479 --> 07:17:49.840
just feelings, not being particularly concerned, but just noticing what

1811
07:17:50.000 --> 07:18:03.319
your body is telling you. The feelings in your arms

1812
07:18:06.279 --> 07:18:11.240
instead of feeling the whole of the arm, Maybe notice

1813
07:18:11.479 --> 07:18:24.360
those individual feelings, all those different muscles and the skin,

1814
07:18:27.560 --> 07:18:33.439
the hairs of your arms, all the internal parts of

1815
07:18:33.479 --> 07:18:49.880
your arms, the veins, the bones, just being aware of

1816
07:18:52.880 --> 07:18:59.360
maybe your elbow on your right arm has a certain feeling.

1817
07:19:01.400 --> 07:19:15.159
Maybe your left wrist also has its own individual physical sensation.

1818
07:19:27.560 --> 07:19:34.319
What about your forearm on your right arm, your right forearm,

1819
07:19:41.639 --> 07:19:47.720
there may not be any particular feeling that you could

1820
07:19:47.759 --> 07:19:55.680
even give a name to, may not feel like anything

1821
07:19:56.639 --> 07:20:07.479
other than just a feeling. Yeah, it's there. The feelings

1822
07:20:07.479 --> 07:20:13.520
in your shoulders. Perhaps your shoulders when you think about them,

1823
07:20:14.680 --> 07:20:19.040
kind of almost like they're the same, you know, the

1824
07:20:19.080 --> 07:20:24.080
same feeling, almost like you both of your shoulders are

1825
07:20:24.159 --> 07:20:37.000
just one thing. Of course they're not. And when you

1826
07:20:37.119 --> 07:20:43.200
focus on your left shoulder and then on your right shoulder,

1827
07:20:45.200 --> 07:20:49.720
maybe find that you move the muscles a little bit,

1828
07:20:51.240 --> 07:21:06.119
maybe tense the muscles gently, noticing the difference in each shoulder.

1829
07:21:17.479 --> 07:21:33.360
Your lower back, the left side of your lower back

1830
07:21:33.520 --> 07:21:44.959
and the right side of your lower back, of course

1831
07:21:45.040 --> 07:21:57.279
that connection to your buttocks and to your hips, and

1832
07:21:57.400 --> 07:22:10.840
also moving up into the middle of your back and

1833
07:22:10.959 --> 07:22:15.520
sometimes like right now. Actually, when I focus on their part.

1834
07:22:16.880 --> 07:22:21.279
When I focused on my buttocks and then I focused

1835
07:22:21.319 --> 07:22:25.479
on the middle of my back, it almost felt like

1836
07:22:25.639 --> 07:22:30.439
the muscles in my lower back were being stretched very gently,

1837
07:22:35.159 --> 07:22:40.520
just stretched a little bit. Even though I wasn't doing

1838
07:22:40.560 --> 07:22:49.360
anything to try to stretch your lower back, it just

1839
07:22:49.400 --> 07:23:01.720
seemed to happen. The feeling of very gently stretching your

1840
07:23:01.759 --> 07:23:20.919
lower back comes along. I have feeling in your chest,

1841
07:23:28.479 --> 07:23:41.919
just noticing what sensations you are experiencing in your chest

1842
07:23:42.159 --> 07:23:58.479
right now. And there's so much of the chest. Obviously,

1843
07:23:58.520 --> 07:24:02.159
there's the collar bone lead into the chest. You've got

1844
07:24:02.159 --> 07:24:10.799
the chest bone, You've got the muscles in your chest.

1845
07:24:13.560 --> 07:24:19.840
Of course, if you're female, there's possibly the breasts. Your

1846
07:24:19.919 --> 07:24:28.240
male you've got the different well why not that different

1847
07:24:28.279 --> 07:24:35.560
these days, but there may be more muscles at the

1848
07:24:35.599 --> 07:24:43.040
top of the chest, but at the side underneath it's

1849
07:24:43.119 --> 07:24:46.080
pretty much the same. Whether you're a man or a woman.

1850
07:24:46.959 --> 07:24:52.759
There's muscles there, muscles that stretch out to your back,

1851
07:24:53.919 --> 07:24:57.479
as well as breast tissue which stretches and moves into

1852
07:24:57.520 --> 07:25:13.840
your back. To just being aware of your chest, being

1853
07:25:20.959 --> 07:25:40.959
with whatever feeling there is in your chest. When I

1854
07:25:41.080 --> 07:25:49.040
noticed that I focus on my chest, I feel it

1855
07:25:49.080 --> 07:25:53.880
in my back, my upper back. I mean, I guess

1856
07:25:53.959 --> 07:25:57.040
the obvious reason would be because you know, I'll breathe

1857
07:25:57.040 --> 07:26:07.599
in m in then it stretches my chest and my

1858
07:26:07.720 --> 07:26:21.479
back at the same time. It feels it feels okay,

1859
07:26:28.000 --> 07:26:32.880
it doesn't feel I got a little bit of pain

1860
07:26:32.919 --> 07:26:39.599
in my right chest, a little bit, not pain, but

1861
07:26:39.720 --> 07:26:49.959
little discomfort, maybe stiffness possibly, I don't know. I noticed

1862
07:26:50.000 --> 07:27:00.119
my shoulders also wanting to flex for some reason, and

1863
07:27:00.159 --> 07:27:08.599
that's probably part of my upper back, that connection between

1864
07:27:08.639 --> 07:27:12.799
my shoulders and my upper back, because I can move

1865
07:27:12.840 --> 07:27:20.200
my shoulders and stretch the muscles in my back, moving

1866
07:27:20.200 --> 07:27:26.680
the shoulders backwards or up, which then moves I think

1867
07:27:26.720 --> 07:27:42.680
it's the scapulous in your back. It feels quite nice. Actually,

1868
07:27:47.959 --> 07:27:51.159
A good thing about this is you can, if you

1869
07:27:51.279 --> 07:28:05.279
want to, you can just flex or didmulate the various

1870
07:28:05.439 --> 07:28:12.919
muscles in your body gently in order to get more

1871
07:28:12.959 --> 07:28:23.279
of a sense of how they feel. And when you're relaxing,

1872
07:28:28.080 --> 07:28:32.200
when you do tense and muscle and you let it

1873
07:28:32.240 --> 07:28:39.720
go and you let it relax, it relaxes way more

1874
07:28:41.279 --> 07:28:51.319
than it would normally. That you have to feel that

1875
07:28:51.400 --> 07:28:55.360
you're able to do that, there's no point doing it

1876
07:28:55.479 --> 07:29:01.319
if there's an issue with the per part of your body.

1877
07:29:04.799 --> 07:29:11.400
You need to be gentle with yourself at all times

1878
07:29:13.959 --> 07:29:25.520
when relaxing deeply. It's important to be kind to yourself

1879
07:29:33.040 --> 07:29:41.560
as you notice your mind. How much has your mind

1880
07:29:41.840 --> 07:30:09.119
slowed down since we started this recording. How calm and

1881
07:30:09.319 --> 07:30:20.720
peaceful is your mind right now? We have nothing to

1882
07:30:20.759 --> 07:30:30.680
think about and just my voice to listen to. Because

1883
07:30:30.759 --> 07:30:41.720
you know, the intention behind this recording is relaxation. At

1884
07:30:41.759 --> 07:30:48.200
the very least, for you to feel more relaxed at

1885
07:30:48.200 --> 07:30:51.599
the end of the recording than you did at the beginning,

1886
07:30:56.720 --> 07:31:05.439
at the very least, for your mind to slow down

1887
07:31:08.279 --> 07:31:21.119
because your body continues to relax, because that's what you

1888
07:31:22.680 --> 07:31:42.520
want to happen. That's what you expect to happen. For

1889
07:31:42.759 --> 07:32:01.159
relaxation to fill your body. Maybe can't in your mind

1890
07:32:02.439 --> 07:32:15.479
to the point of boredom when you start maybe to

1891
07:32:15.560 --> 07:32:57.319
drift away. Drifting it's almost as if you're moving further

1892
07:32:57.520 --> 07:33:05.799
away from your body in your mind, just leaving that there,

1893
07:33:13.720 --> 07:33:18.080
kind of liking it an escape pod in the spaceship

1894
07:33:18.400 --> 07:33:21.840
and movie, a space movie. You know, when they get

1895
07:33:21.840 --> 07:33:27.959
into that little pod in it, since the mom far

1896
07:33:28.040 --> 07:33:57.119
away from the spaceship safe to dream and continue to relax,

1897
07:34:17.279 --> 07:34:38.119
drifting so slow.

1898
07:34:50.959 --> 07:35:09.360
And be so so rare.

1899
07:35:22.400 --> 07:35:57.279
And peaceful and focusing on the feeding of those individual

1900
07:35:57.520 --> 07:36:14.520
parts of your body that or relaxing one by one.

1901
07:36:14.959 --> 07:36:15.520
You may.

1902
07:36:17.200 --> 07:36:30.959
Find that every now and then you realize that you

1903
07:36:31.040 --> 07:36:39.759
weren't listening to my voice because your mind started to

1904
07:36:39.919 --> 07:36:55.360
imagine something different, maybe started to almost move into something

1905
07:36:55.479 --> 07:37:03.919
kind of a dreamy state, And then you become aware

1906
07:37:04.080 --> 07:37:13.479
of my voice again. And even though you may want

1907
07:37:13.560 --> 07:37:18.520
to focus on my voice, you may also wish to

1908
07:37:21.000 --> 07:37:32.639
allow your mind to just drift naturally into that space

1909
07:37:32.880 --> 07:37:56.919
of comfort and safety. As you feel more comfort spreading

1910
07:37:57.240 --> 07:38:10.000
through your body like a warm blanket covering you gently,

1911
07:38:14.000 --> 07:38:32.159
keeping your body at just the perfect temperature, and even

1912
07:38:32.240 --> 07:38:44.319
if you can hear background sounds, they just don't seem

1913
07:38:44.439 --> 07:39:01.439
to matter anymore as that sensor peace reads through your

1914
07:39:01.520 --> 07:39:15.400
mind like a gentle breeze, yes, strong enough to blow

1915
07:39:15.479 --> 07:39:31.840
away all negativity, strong enough to remove from your mind

1916
07:39:35.080 --> 07:39:49.880
any anxiety or stress that was there before, and blow

1917
07:39:49.959 --> 07:40:00.919
away any other thoughts or feelings that just don't fit

1918
07:40:05.000 --> 07:40:29.880
with the sense relaxation that is feeling your body and

1919
07:40:30.200 --> 07:40:50.279
your mind. Unless you focus on your mind and count

1920
07:40:50.360 --> 07:40:56.680
down from ten down to one, and with each number

1921
07:40:57.000 --> 07:41:24.360
you hear, your mind will become slightly more relaxed, just

1922
07:41:24.360 --> 07:41:26.599
just slightly.

1923
07:41:29.119 --> 07:41:29.159
So.

1924
07:41:29.319 --> 07:41:36.439
From ten down to nine, just a slight movement. From

1925
07:41:36.520 --> 07:41:48.880
nine down to eight, just another small change in how

1926
07:41:48.959 --> 07:42:01.360
you feel. Eight down to seven, that feeling. This is

1927
07:42:01.400 --> 07:42:07.159
a gap, almost like a gap that starts to get wider,

1928
07:42:08.400 --> 07:42:15.880
the gap between those feelings that you used to have

1929
07:42:16.799 --> 07:42:24.200
in your mind compared to the feelings you have that

1930
07:42:24.279 --> 07:42:34.080
are growing now, feelings of comfort and security and confidence,

1931
07:42:36.639 --> 07:42:42.799
And that gap becomes wider. Eight down to seven, seven

1932
07:42:42.959 --> 07:42:51.360
down to six, And when you get to five, your

1933
07:42:51.520 --> 07:43:00.520
mind will start to have a certain physical sense station

1934
07:43:04.720 --> 07:43:10.560
almost like there's a magnet outside of your head sucking

1935
07:43:11.479 --> 07:43:17.360
the tension and the stress and any remaining feelings that

1936
07:43:17.439 --> 07:43:28.520
you don't want, sucking them out through your skull. And

1937
07:43:28.680 --> 07:43:35.080
in down to four you can start to really experience

1938
07:43:35.279 --> 07:43:47.759
that sense of not just emptiness, but space, a place

1939
07:43:47.919 --> 07:43:56.119
full of fresh air, a place where you can stretch

1940
07:44:00.080 --> 07:44:03.639
ms as if as you go down to four and three,

1941
07:44:04.080 --> 07:44:14.720
your mind is expanding with this sense of peace and

1942
07:44:14.799 --> 07:44:25.119
tranquility growing as it moves down to When you get

1943
07:44:25.159 --> 07:44:35.080
to one, your mind just feels exactly how you want

1944
07:44:35.119 --> 07:44:56.680
to feel, almost perfect feeling, maybe a sensation that you'd

1945
07:44:56.799 --> 07:45:09.520
like to keep a place that's safe, where nothing can

1946
07:45:09.599 --> 07:45:24.720
affect you at all, and you can stay in that

1947
07:45:26.159 --> 07:45:33.919
that space of comfort and confidence, confident in your own

1948
07:45:34.000 --> 07:45:42.599
ability to create this space and this feeling of comfort

1949
07:45:43.080 --> 07:45:50.799
within your own mind just by counting and ten down

1950
07:45:50.840 --> 07:45:57.919
to one. And this is something that you can do

1951
07:45:58.080 --> 07:46:07.080
yourself when you're on your own the time when you

1952
07:46:07.119 --> 07:46:11.000
can maybe sit down, maybe just for a few minutes,

1953
07:46:15.520 --> 07:46:26.759
close your eyes, just counts slowly from ten down to

1954
07:46:26.919 --> 07:46:44.200
one and re experience these feelings in your mind. And

1955
07:46:44.319 --> 07:46:48.919
when you feel that way in your mind, your body

1956
07:46:51.840 --> 07:47:03.520
copies your mind, and that feeling is spread through your

1957
07:47:04.400 --> 07:47:11.119
spine and your nervous system into every part of your body,

1958
07:47:13.159 --> 07:47:27.599
travels through your bloodstream, healing and relaxing every particle of

1959
07:47:27.680 --> 07:47:44.599
your existence. And we can we can practice this a

1960
07:47:44.639 --> 07:47:52.759
few times before the end of the recording, and then

1961
07:47:52.840 --> 07:48:00.080
you can practice on your own, and each time you

1962
07:48:00.119 --> 07:48:12.959
count for ten about one, the feelings of comfort, calmness,

1963
07:48:12.000 --> 07:48:31.680
and deep deep relaxation becomes stronger and deeper filling your

1964
07:48:31.720 --> 07:48:40.959
mind and your brain with these positive chemicals, the spread

1965
07:48:41.279 --> 07:48:51.080
throughout your body, relaxing you so quickly, relaxing your whole

1966
07:48:51.200 --> 07:49:03.319
body and mind so very very easily, just by counting

1967
07:49:04.799 --> 07:49:15.000
from ten down to one. So we're going to do

1968
07:49:15.119 --> 07:49:19.040
it now. I'm going to count from ten down to one.

1969
07:49:20.119 --> 07:49:24.639
I'd like you to repeat the number after me. So

1970
07:49:24.680 --> 07:49:33.599
when I say ten, you can just repeat to yourself ten.

1971
07:49:39.080 --> 07:49:48.479
Just notice, be aware of how you feel in your

1972
07:49:48.560 --> 07:49:58.119
mind and your body. Then when I say nine, you

1973
07:49:58.200 --> 07:50:13.639
can repeat to yourself nine. A game, noticing the increase

1974
07:50:13.959 --> 07:50:22.240
in comfort and calmness in your mind and in your body.

1975
07:50:28.159 --> 07:50:37.639
The same when I say eight, when I say seven, six,

1976
07:50:40.159 --> 07:50:55.400
when I say five, four, when I say three, two,

1977
07:50:58.880 --> 07:51:12.720
and lastly when I say one, you can repeat that number. Now.

1978
07:51:12.799 --> 07:51:18.400
Of course, when you do this on your own without

1979
07:51:18.479 --> 07:51:23.599
listening to me, you can say the numbers or whatever

1980
07:51:25.119 --> 07:51:33.639
speed that you feel is necessary for you, so you

1981
07:51:33.680 --> 07:51:39.520
can adapt. So if you feel you want to say

1982
07:51:39.599 --> 07:51:45.479
the numbers ten down to one faster than I do,

1983
07:51:47.200 --> 07:51:49.799
then you go ahead and do that. Or if you

1984
07:51:49.959 --> 07:51:54.400
feel when you do it yourself, you'd like to have

1985
07:51:54.799 --> 07:52:02.840
more more space between the numbers, maybe take a lot

1986
07:52:03.040 --> 07:52:12.279
longer to get from ten all the way down to one.

1987
07:52:14.799 --> 07:52:27.840
That's your choice also to do. So I'm gonna count

1988
07:52:27.919 --> 07:52:36.360
from ten down to one, and when I get to one,

1989
07:52:37.639 --> 07:52:43.599
that will be the end of this recording, unless, of course,

1990
07:52:43.639 --> 07:52:55.840
you're listening with music, and the music will continue. Ten

1991
07:53:08.159 --> 07:57:58.520
nine eight four faaaaaaaa twenty nineteen, eighteen, seventeen sixteen, fifteen, fourteen,

1992
07:58:02.479 --> 07:58:48.479
thirty twelve eleven, ten nine eight, seven, six, five, four

1993
07:58:52.720 --> 07:59:21.040
three two one. Now open your eyes, noticing how you

1994
07:59:21.119 --> 07:59:29.520
physically feel having counted down from twenty to one, allowing

1995
07:59:30.279 --> 07:59:34.759
stress and tension to leave through your fingertips and your toes.

1996
07:59:36.240 --> 07:59:40.959
And as you focus on your fingertips maybe they feel

1997
07:59:41.000 --> 07:59:47.759
a little bit tingly, which is I suppose quite understanding,

1998
07:59:47.919 --> 07:59:53.040
considering the tension has been exiting your body through your fingertips.

1999
07:59:59.439 --> 08:00:01.520
So now I'm going to account from twenty down to

2000
08:00:01.560 --> 08:00:09.400
one again. This time you can feel relief of tension

2001
08:00:11.000 --> 08:00:19.759
and stress and the anxiety that you may have leaving

2002
08:00:21.880 --> 08:00:27.919
through your stomach, just leaving through your stomach, almost as

2003
08:00:27.919 --> 08:00:34.400
if it's just releasing the whole of your stomach. You

2004
08:00:34.400 --> 08:00:38.919
will enable to just above your chest or below your

2005
08:00:39.000 --> 08:00:45.639
chest rather so surrounding your belly button area. The whole area.

2006
08:00:46.000 --> 08:00:50.639
You can feel the tension of your body wherever it's left.

2007
08:00:50.880 --> 08:00:56.240
Just releasing from that area, and you may notice that

2008
08:00:56.279 --> 08:01:02.599
your stomach will become very relaxed. As a countdown from

2009
08:01:02.639 --> 08:02:26.680
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five, four,

2010
08:02:30.799 --> 08:02:47.560
three two what And you can open your eyes again

2011
08:02:47.639 --> 08:02:50.319
if you choose, or you can just keep them closed

2012
08:02:51.040 --> 08:02:57.119
because it feels relaxing. Just notice that your stomach feels

2013
08:02:58.159 --> 08:03:01.799
I notice, there's your focus. Just do a little scan

2014
08:03:02.080 --> 08:03:08.639
of your body. Just notice how your body feels. Focusing

2015
08:03:11.360 --> 08:03:18.560
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2016
08:03:21.560 --> 08:03:28.520
Just noticing, and you know, you may start to feel

2017
08:03:30.959 --> 08:03:34.799
more of a sense of tiredness, which may be the

2018
08:03:34.880 --> 08:03:42.799
reason you're listening to this recording because you like to

2019
08:03:42.880 --> 08:03:54.880
let go completely of everything and drift off into a nice, natural, calm,

2020
08:03:55.159 --> 08:04:10.880
relaxing sleep. So now we're going to focus on your forehead,

2021
08:04:14.279 --> 08:04:17.040
and if you choose, you can incorporate your eyes in

2022
08:04:17.200 --> 08:04:21.840
this focus as well. So your forehead and your eyes,

2023
08:04:23.919 --> 08:04:28.319
it's that whole area basically almost as if you were

2024
08:04:28.360 --> 08:04:32.400
wearing a mask, you know, like a I don't know,

2025
08:04:32.400 --> 08:04:38.000
a Batman mask or something, or I'm trying to fa

2026
08:04:38.680 --> 08:04:40.799
zorro or something, you know, the kind of mask that

2027
08:04:40.840 --> 08:04:43.680
covers your eyes but also covers quite a lot of

2028
08:04:43.720 --> 08:04:50.560
the forehead. I'm focusing on that area because that's the

2029
08:04:50.639 --> 08:04:54.520
area that we're now going to release tension and stress

2030
08:04:54.840 --> 08:05:00.000
from your mind, from your brain, from your mind, and

2031
08:05:00.200 --> 08:05:03.759
any tension that you may have remain in your face,

2032
08:05:04.759 --> 08:05:10.119
in your neck and your jawl, your eyes, your forehead,

2033
08:05:10.680 --> 08:05:16.279
and all your scalp. So basically any tension within your

2034
08:05:16.400 --> 08:05:24.720
head area, including your mind and your brain, and that's

2035
08:05:24.759 --> 08:05:29.159
going to be released through your forehead and your eyes.

2036
08:05:33.000 --> 08:05:38.240
As I count down again from twenty down to one

2037
08:05:39.240 --> 08:06:55.840
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2038
08:06:59.560 --> 08:07:05.880
Five, war.

2039
08:07:09.840 --> 08:07:15.560
Three two.

2040
08:07:19.599 --> 08:07:35.880
What noticing and you scan your face with jaw, your

2041
08:07:35.919 --> 08:07:44.520
eyes with cheap bones, your ears, your forehead, your scalp,

2042
08:07:46.119 --> 08:07:49.840
your neck, the back of your neck, in the front

2043
08:07:49.880 --> 08:07:53.240
of your neck, the side of your neck, and your

2044
08:07:53.360 --> 08:08:06.799
throat mm hmmmic in being aware of the comfort increased

2045
08:08:07.279 --> 08:08:16.759
feeling relaxation, not just in your head and neck and mind,

2046
08:08:17.720 --> 08:08:26.520
also the rest of your body. Just notice how loose

2047
08:08:28.040 --> 08:08:34.520
and calm you feel, and how easily it is to

2048
08:08:34.720 --> 08:09:01.759
just let go completely, let go completely, how easily. So

2049
08:09:01.759 --> 08:09:05.360
what I'm gonna do now is I want to focus

2050
08:09:05.479 --> 08:09:12.599
on the top of your head and am We're going

2051
08:09:12.680 --> 08:09:21.560
to allow every last piece of tension or stress that

2052
08:09:21.720 --> 08:09:27.759
might be lingering or hiding in your body or mind

2053
08:09:28.400 --> 08:09:30.240
or head.

2054
08:09:30.520 --> 08:09:31.000
To just.

2055
08:09:32.639 --> 08:09:38.319
Be sucked out at the top of your head and

2056
08:09:38.520 --> 08:09:46.959
released into the air. One sucked out into the clouds.

2057
08:09:49.479 --> 08:09:55.319
Imagine a big cloud above your head, almost like a whirlpool,

2058
08:09:56.080 --> 08:10:00.639
and this is can suck that tension out at the

2059
08:10:00.680 --> 08:10:07.040
top of your head and just take it away the

2060
08:10:07.159 --> 08:10:14.200
good your focus. Imagine an opening on the top of

2061
08:10:14.240 --> 08:10:21.040
your head without tension and stress and any remaining issues

2062
08:10:21.200 --> 08:10:24.639
may be worries of concerns that are of no use

2063
08:10:24.759 --> 08:10:28.520
to you. Now you can all be sucked out at

2064
08:10:28.560 --> 08:10:34.599
the top of your head and taken away. As I

2065
08:10:34.799 --> 08:12:26.759
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five, four.

2066
08:12:30.520 --> 08:12:39.159
Three two.

2067
08:12:40.720 --> 08:13:07.759
One three, noticing how you feel, how relaxed and calm

2068
08:13:09.360 --> 08:13:23.720
you physically and mentally feel right now, how peaceful your

2069
08:13:23.959 --> 08:13:30.360
mind feels. It feels so nice to just let go,

2070
08:13:32.520 --> 08:13:41.880
to give yourself some space to breathe easily, to think calmly,

2071
08:13:46.919 --> 08:13:52.080
just to take a break from all that pointless worry

2072
08:13:52.279 --> 08:13:57.560
and concerns about things that you don't need to think

2073
08:13:57.599 --> 08:14:08.560
about right now, because this is your time to let go.

2074
08:14:09.799 --> 08:14:19.599
This is your space to enjoy feeling deeply relaxed, peaceful

2075
08:14:19.720 --> 08:14:27.119
in your mind, relaxed in your body. They can feel

2076
08:14:27.560 --> 08:14:36.319
so good, so nice to just not have to do

2077
08:14:36.880 --> 08:14:48.080
anything to be able to really enjoy that serenity that

2078
08:14:48.240 --> 08:14:56.400
comes with letting go completely, that peacefulness that comes with

2079
08:15:02.959 --> 08:15:14.400
being in this peaceful space. And you can keep this

2080
08:15:14.799 --> 08:15:27.159
sense of calmness for as long as you choose. If

2081
08:15:27.200 --> 08:15:34.159
you choose to drift off into a deep, healing, natural sleep,

2082
08:15:35.400 --> 08:15:42.159
then you can do that. It's completely up to you,

2083
08:15:46.959 --> 08:15:51.639
and you can keep this feeling of calmness physically and

2084
08:15:51.720 --> 08:15:57.680
in your mind as long as you choose to feel

2085
08:15:57.919 --> 08:16:13.080
completely with that completely relax And I'd like you to

2086
08:16:13.159 --> 08:16:27.119
make up your mind that you're going to relax. And

2087
08:16:27.119 --> 08:16:30.360
I want to explore that with you, what it feels

2088
08:16:30.479 --> 08:16:37.360
like when you actually decide that you're going to relax,

2089
08:16:38.959 --> 08:16:45.599
not forcing yourself, but giving yourself that. Yes, it is

2090
08:16:45.639 --> 08:16:50.680
a command, really, isn't it. When you're telling yourself relax

2091
08:16:52.840 --> 08:16:58.119
in a gentle but firm way, that only you can

2092
08:16:58.200 --> 08:17:03.159
really tell yourself in that way. You can't really have

2093
08:17:03.200 --> 08:17:07.959
someone else saying to you, now it relax, relax, you know,

2094
08:17:08.840 --> 08:17:12.159
and it needs to be gentle, but you can't someone

2095
08:17:12.159 --> 08:17:19.240
else can't really have the same the same kind of

2096
08:17:19.799 --> 08:17:28.759
influence or power that you have over your own physicality,

2097
08:17:29.560 --> 08:17:38.599
over how you feel, because when you say it to

2098
08:17:38.680 --> 08:17:47.240
yourself it means more. It's personal, and your brain and

2099
08:17:47.279 --> 08:17:55.000
your unconscious mind and your body listens to what you say. So,

2100
08:17:55.240 --> 08:17:58.720
for example, we'll test it out and do a little

2101
08:17:58.759 --> 08:18:02.599
test if you little tests along the way, and you

2102
08:18:02.639 --> 08:18:08.479
can get more of an idea of the force, the

2103
08:18:08.639 --> 08:18:15.680
positive force that you can have in creating a sense

2104
08:18:15.759 --> 08:18:19.680
of comfort and relaxation in your body and your mind

2105
08:18:20.840 --> 08:18:33.439
quite quickly just by you telling yourself to relax. So

2106
08:18:33.759 --> 08:18:37.040
I want to start by it's focus on your hands.

2107
08:18:40.639 --> 08:18:42.919
To focus on your hands and just tell your hands

2108
08:18:43.200 --> 08:18:49.159
to relax. I just say relax as you focus on

2109
08:18:49.200 --> 08:18:56.200
your hands. You could say my hands are relaxed, or

2110
08:18:56.240 --> 08:19:00.439
I want my hands to relax. I think if you

2111
08:19:00.479 --> 08:19:07.360
actually do it directly by focusing and imagining that your

2112
08:19:07.439 --> 08:19:11.159
hands can hear what you're saying, you know, like they've

2113
08:19:11.159 --> 08:19:16.880
got little ears, which is a little weird. So talking

2114
08:19:16.959 --> 08:19:33.560
to your hands and just say relax. Noticing now your

2115
08:19:33.639 --> 08:19:49.279
hands start to relax. Now focus on your eyes and

2116
08:19:49.400 --> 08:19:52.959
tell your eyes to relax. You're just saying the same

2117
08:19:53.040 --> 08:20:02.360
word relax. And find the right tone for you. You know,

2118
08:20:02.560 --> 08:20:12.439
I might say relax, but you might say relax or relax.

2119
08:20:12.959 --> 08:20:17.080
You know, you might say it differently to yourself, and

2120
08:20:18.119 --> 08:20:24.159
that's important for you to gauge what feels right for you.

2121
08:20:26.000 --> 08:20:30.959
To just tell your eyes to relax, whilst focusing on

2122
08:20:31.000 --> 08:20:36.200
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2123
08:20:36.639 --> 08:21:12.240
and just tell your eyes directly relax now. Now, I

2124
08:21:12.360 --> 08:21:22.680
just did that myself, And sometimes you may feel that

2125
08:21:22.759 --> 08:21:27.759
you need a bit more time or the different parts

2126
08:21:27.840 --> 08:21:31.799
to relax, you know, because I start talking again and

2127
08:21:31.880 --> 08:21:36.680
maybe that part hasn't relaxed fully. But what will happen

2128
08:21:36.799 --> 08:21:39.080
is that it will just continue to relax even though

2129
08:21:39.119 --> 08:21:46.439
I'm talking. That's happening with my eyes. Something else I

2130
08:21:46.599 --> 08:21:51.319
noticed is when I started focusing on my eyes, that

2131
08:21:51.479 --> 08:21:55.159
actually almost became they got worse before they got better

2132
08:21:55.360 --> 08:21:58.520
in a way. So I felt a degree of tension

2133
08:21:58.919 --> 08:22:04.959
growing in my eyes and then disappearing. So I think

2134
08:22:05.040 --> 08:22:08.200
what that was really was just me becoming more aware

2135
08:22:09.759 --> 08:22:14.319
of the tension that was already there that I wasn't.

2136
08:22:15.319 --> 08:22:19.319
I wasn't focused on it before, so I wasn't really

2137
08:22:20.040 --> 08:22:37.400
acknowledging it or really conscious to those feelings. Yeah, my

2138
08:22:37.520 --> 08:22:41.759
eyes are still continuing to relax as well as my hands. Actually,

2139
08:22:45.159 --> 08:22:50.599
my hands have got a certain kind of energy, like

2140
08:22:50.799 --> 08:22:56.000
not buzzing, but I can kind of funeral a degree

2141
08:22:56.000 --> 08:23:01.959
of energy in my hands. Maybe that's where the tension

2142
08:23:02.040 --> 08:23:14.080
is being released. Maybe that's causing that. The next part,

2143
08:23:14.159 --> 08:23:16.360
I think we should focus on the back of the neck.

2144
08:23:17.000 --> 08:23:20.959
That's a part which is quite often well for me,

2145
08:23:21.400 --> 08:23:24.680
holds tension. I don't know about for yourself that I

2146
08:23:24.680 --> 08:23:29.880
think it's quite a standard place where tension is sometimes held.

2147
08:23:31.400 --> 08:23:36.599
So and I'm doing exactly what you're doing as you

2148
08:23:36.680 --> 08:23:40.279
do it as well, So I'm telling my body parts

2149
08:23:40.319 --> 08:23:43.279
to relax as well. So if you tell your neck

2150
08:23:43.360 --> 08:23:45.959
at the back of your neck, focus on the back

2151
08:23:46.000 --> 08:23:53.119
of your neck, and just say relax in your own words,

2152
08:23:53.240 --> 08:23:56.400
in your own tone, in your own voice. You can

2153
08:23:56.479 --> 08:23:58.360
say out loud, or you can just say it to

2154
08:23:58.400 --> 08:24:04.639
yourself eternally. But you're focusing and you're saying it literally

2155
08:24:05.040 --> 08:24:08.360
to the back of your neck, as if the back

2156
08:24:08.400 --> 08:24:15.119
of your neck can actually hear what you're saying. So

2157
08:24:15.279 --> 08:24:18.200
do that now, Just say relax.

2158
08:24:18.240 --> 08:24:21.159
To the back of your neck, and I'll do the same.

2159
08:25:00.040 --> 08:25:03.560
And what I noticed, and you may have had similar

2160
08:25:03.599 --> 08:25:08.080
thing is, even though I was focusing on the back

2161
08:25:08.119 --> 08:25:19.119
of my neck, other parts started to I don't know,

2162
08:25:19.400 --> 08:25:22.799
show themselves to me or maybe because they want to

2163
08:25:22.840 --> 08:25:26.759
be relaxed as well. But I started noticing the feelings

2164
08:25:26.759 --> 08:25:30.040
in my shoulders at tension in my shoulders and in

2165
08:25:30.119 --> 08:25:37.439
my upper back. Whether that was because my back of

2166
08:25:37.479 --> 08:25:42.799
my neck was saying, well, I'm pretty much okay. It's

2167
08:25:43.119 --> 08:25:52.799
the other parts that need attention, but my low back

2168
08:25:52.840 --> 08:25:56.639
of my neck is still relaxing. But I just became

2169
08:25:56.720 --> 08:26:03.080
more aware of other parts that needed attention. Now this

2170
08:26:03.279 --> 08:26:08.159
might happen and it's not. It doesn't mean that it's

2171
08:26:08.200 --> 08:26:13.720
going wrong. It just means you're being notified with more

2172
08:26:13.799 --> 08:26:21.439
places that also want to feel relaxed. So I'm going

2173
08:26:21.520 --> 08:26:25.680
to focus on my upper back so you can do

2174
08:26:25.759 --> 08:26:31.560
the same, even if you don't have any feelings of

2175
08:26:31.680 --> 08:26:36.400
tension that are obvious in your upper back, if you

2176
08:26:36.520 --> 08:26:37.520
just focus.

2177
08:26:37.200 --> 08:26:38.000
On your back and.

2178
08:26:40.400 --> 08:26:45.279
The whole area from the shoulder blades down to the

2179
08:26:45.319 --> 08:26:49.520
middle of your back down the spine. And with me,

2180
08:26:49.639 --> 08:26:57.159
it's more the shoulder blades that are more Yeah, that's

2181
08:26:57.200 --> 08:27:02.119
the parts that I really sort of giving me.

2182
08:27:03.759 --> 08:27:04.080
The not.

2183
08:27:06.000 --> 08:27:07.240
That it needs relax in.

2184
08:27:07.439 --> 08:27:11.159
Sound's gonna ask that pard to relax and you can

2185
08:27:11.200 --> 08:27:11.680
do the same.

2186
08:27:11.799 --> 08:27:38.520
Now relaxed up the back. There's something strange happened there,

2187
08:27:39.040 --> 08:27:41.680
and this often happens.

2188
08:27:41.759 --> 08:27:42.639
I've been doing this for.

2189
08:27:45.560 --> 08:27:52.279
Sixteen years or something, and often I'm want surprised but

2190
08:27:52.959 --> 08:27:59.400
amazed really that there can be a feeling. So when

2191
08:27:59.439 --> 08:28:02.720
I was focusing on the back of my neck, my

2192
08:28:02.880 --> 08:28:07.639
upper back was starting to feel quite stressed and in

2193
08:28:07.840 --> 08:28:13.360
need of attention. As soon as I started talking to

2194
08:28:13.520 --> 08:28:18.159
you about my upper back and talking about, you know,

2195
08:28:18.680 --> 08:28:23.560
getting ready to ask the upper back to relax, my

2196
08:28:23.639 --> 08:28:29.400
op back already started to relax. It's almost as if

2197
08:28:29.439 --> 08:28:35.080
it doesn't need to hear the words, just needs attention,

2198
08:28:39.840 --> 08:28:51.200
just needs to be noticed. And that is something that

2199
08:28:51.479 --> 08:28:58.479
often happens in this type of situation is when you

2200
08:28:58.720 --> 08:29:03.919
start to relax a couple of parts of your body,

2201
08:29:05.000 --> 08:29:10.400
as we've done with our hands, our eyes and their eyelids.

2202
08:29:11.560 --> 08:29:18.799
And now back of the neck, top of the back.

2203
08:29:20.479 --> 08:29:24.080
Upper back, the rest of the body seems to just

2204
08:29:25.479 --> 08:29:35.319
take notice and decide in its own way to start relaxing.

2205
08:29:37.119 --> 08:29:42.520
Other parts of your body start to just become looser.

2206
08:29:47.279 --> 08:29:50.080
I suppose it's kind of like a bit of an avalanche,

2207
08:29:50.279 --> 08:29:55.000
you know, the little ball starts rolling and before you

2208
08:29:55.119 --> 08:29:58.119
know it, the whole of your body is completely relaxed

2209
08:29:58.200 --> 08:29:58.720
and calm.

2210
08:30:07.840 --> 08:30:08.279
And if you.

2211
08:30:08.400 --> 08:30:19.240
Focus on your face, you focus on your eyes, the eyelids,

2212
08:30:20.360 --> 08:30:30.040
the eyebrows, and the muscles around your eyes, maybe you

2213
08:30:30.159 --> 08:30:35.200
start to notice that your forehead is more relaxed than

2214
08:30:35.279 --> 08:30:42.880
it was. Maybe your face is more relaxed. I would say,

2215
08:30:42.959 --> 08:30:47.200
my entire face is a lot more relaxed than it was.

2216
08:30:58.520 --> 08:31:04.319
So we're going to focus now on your shoulders again,

2217
08:31:04.560 --> 08:31:08.919
just like before, Just tell your shoulders. I mean, you

2218
08:31:09.400 --> 08:31:11.360
can do them in the digital You can do the

2219
08:31:11.520 --> 08:31:15.759
right shoulder and the shoulder. I just generally do both

2220
08:31:15.840 --> 08:31:20.720
at the same time, and just tell your shoulders as

2221
08:31:20.759 --> 08:31:24.799
you focus on them in your mind, focus on how

2222
08:31:24.919 --> 08:31:30.479
you feel. Maybe you can see them in your mind's eye.

2223
08:31:34.040 --> 08:32:18.759
Just tell your shoulders to relax as nice as they relax.

2224
08:32:29.159 --> 08:32:34.240
But I do notice, I mean, especially with my back,

2225
08:32:36.919 --> 08:32:43.360
is the connection between the different parts the back, the shoulders,

2226
08:32:43.479 --> 08:32:53.479
the neck being all connected and being such a large

2227
08:32:53.599 --> 08:32:59.439
part of your body, it's almost hard to separate them

2228
08:32:59.639 --> 08:33:07.439
from each other. And my lower back has started to

2229
08:33:07.560 --> 08:33:18.959
relax on inside. Maybe I'm going too slow and that

2230
08:33:19.080 --> 08:33:23.439
could be an issue because we all go at different speeds.

2231
08:33:25.720 --> 08:33:29.799
And the idea at the beginning of this recording was

2232
08:33:29.880 --> 08:33:32.360
for you to be able to just say to yourself,

2233
08:33:35.919 --> 08:33:48.680
relax without focusing on any particular part of your body.

2234
08:33:50.959 --> 08:33:57.279
Because when you know that tending your hands to relax

2235
08:34:01.080 --> 08:34:09.439
and your hands relax, you tell your eyelids and your eyes,

2236
08:34:10.319 --> 08:34:16.840
the muscles around your eyes and your eyebrows to relax,

2237
08:34:20.639 --> 08:34:29.639
and they relax. You tell the back of your neck

2238
08:34:33.000 --> 08:34:49.040
to relax and it relaxes. You tell your upper back

2239
08:34:55.720 --> 08:35:19.200
to relax and it relaxes. He tell your shoulders to relax,

2240
08:35:29.680 --> 08:35:56.080
and they relaxed. And you told your hands to relax,

2241
08:35:56.840 --> 08:36:07.759
they relaxed, and they continued h to relax. When you

2242
08:36:07.880 --> 08:36:15.119
told your eyelids, the muscles around your eyes, your eyebrows,

2243
08:36:15.680 --> 08:36:32.720
to relax, they relaxed and continue to relax. When you

2244
08:36:32.840 --> 08:36:36.439
told the back of your neck, focused on the back

2245
08:36:36.479 --> 08:36:47.200
of your neck and told it to relax, they relaxed

2246
08:36:49.560 --> 08:37:02.880
and continued to relax. When you told your alpa back

2247
08:37:06.400 --> 08:37:23.119
to relax, be relaxed and continued to relax. As with

2248
08:37:23.279 --> 08:37:29.080
your shoulders, you told your shoulders to relax, in your

2249
08:37:31.919 --> 08:37:41.040
shoulders relaxed and continued to relax.

2250
08:37:46.680 --> 08:37:51.680
And it's not just that, It's.

2251
08:37:54.319 --> 08:37:58.759
That the rest of your body has also been listening,

2252
08:38:00.439 --> 08:38:06.520
and no relaxation has been spreading. So from your eyes,

2253
08:38:06.880 --> 08:38:14.279
the relaxation spread to your forehead, around your face, into

2254
08:38:14.360 --> 08:38:28.200
your skin, into your jaw, into the front and sides

2255
08:38:28.319 --> 08:38:33.080
of your neck, all the way down your chest and stomach.

2256
08:38:39.759 --> 08:38:48.720
Your relaxed hands and shoulders meet up through your arms, relaxing.

2257
08:38:50.159 --> 08:38:53.799
The full arms, your upper arms.

2258
08:38:54.040 --> 08:38:59.919
Elbows, your wrists, letting.

2259
08:38:59.680 --> 08:39:08.520
Your God lower bag.

2260
08:39:11.599 --> 08:39:19.119
The hips, buttocks brine. We'll just start to relax continue

2261
08:39:20.479 --> 08:39:26.520
even the comfort spreading through your legs.

2262
08:39:31.279 --> 08:39:33.520
All the way down to your.

2263
08:39:33.479 --> 08:39:43.279
Ankles, the tops of your feet, the side of your feet,

2264
08:39:45.119 --> 08:39:56.000
and the bottoms of your feet, relaxing into your toes

2265
08:39:59.680 --> 08:40:02.319
mhm to relaxing.

2266
08:40:05.880 --> 08:40:10.200
Came loose.

2267
08:40:22.159 --> 08:40:33.360
And if your body relaxes more, your mind becomes slower,

2268
08:40:39.040 --> 08:40:54.599
more peaceful, to the point where if you choose to

2269
08:40:54.840 --> 08:41:12.599
fall asleep, you can easily do that easy drift doing

2270
08:41:17.680 --> 08:41:19.479
because there's nothing going.

2271
08:41:19.240 --> 08:41:20.080
On in your mind.

2272
08:41:23.720 --> 08:42:04.599
The phrase peaceful the body continues to write, and with

2273
08:42:04.840 --> 08:42:12.040
that connection between your body relaxing, the word that you

2274
08:42:12.360 --> 08:42:26.119
say to yourself relax means that you don't need to

2275
08:42:26.279 --> 08:42:31.759
focus on just one part. You can just focus on.

2276
08:42:33.759 --> 08:42:35.400
Your entire body.

2277
08:42:41.599 --> 08:43:03.720
Saying the powerful word relax. And there's a goose familiar

2278
08:43:05.360 --> 08:43:21.360
sensations of comfort spreading throughout your body, loosening and calming

2279
08:43:23.840 --> 08:43:36.880
and healing every part to your body heaving more.

2280
08:43:39.520 --> 08:43:57.880
Relaxed, so that all you need to do now on

2281
08:43:58.200 --> 08:43:58.560
is just.

2282
08:44:00.439 --> 08:44:21.560
Tell yourself, right, that was eating completely cow the boy

2283
08:44:22.240 --> 08:44:41.759
come so starting now with number twenty.

2284
08:44:48.759 --> 08:45:25.000
Nineteen, eighteen, seventeen, sixteen.

2285
08:45:41.240 --> 08:46:04.840
Fifteen four.

2286
08:46:35.119 --> 08:47:24.560
Thirty, sass.

2287
08:47:09.880 --> 08:47:10.479
You well.

2288
08:47:55.240 --> 08:50:05.240
Lep assa.

2289
08:55:00.040 --> 08:55:40.479
Stats what.

2290
08:58:29.159 --> 08:59:00.759
One, So count down ten to one, ten nine, eight, seven, six, five.

2291
08:59:02.840 --> 08:59:06.520
Four three.

2292
08:59:09.159 --> 08:59:21.200
Two one. And maybe that was a bit too quick

2293
08:59:21.840 --> 08:59:25.720
in order to relax. Maybe it's a bit too fast

2294
08:59:26.000 --> 08:59:34.840
for you to notice the calming of your body, maybe

2295
08:59:35.680 --> 08:59:39.520
even a little bit of pressure there, Like you're counted

2296
08:59:39.639 --> 08:59:41.880
down from ten to one. What do you expect me

2297
08:59:42.040 --> 08:59:46.880
to do? Man, expect me to stick with floppy just

2298
08:59:46.959 --> 08:59:48.560
because you're counting down.

2299
08:59:52.759 --> 08:59:52.959
Too.

2300
08:59:53.959 --> 08:59:57.279
If you try it again, but this time, I'll go

2301
08:59:57.439 --> 09:00:04.799
this slower this time, and you focus on the whole

2302
09:00:04.919 --> 09:00:11.119
of your body before we focus on your legs. Just

2303
09:00:11.400 --> 09:00:21.360
notice how your body does start to feel more relaxed

2304
09:00:26.159 --> 09:01:00.959
with every number that I count down ten nine, eight, seven, six,

2305
09:01:09.400 --> 09:02:15.799
five four three two one. Wow, And just notice how

2306
09:02:18.240 --> 09:02:27.680
how you feel generally, how your body feels. It's not

2307
09:02:27.840 --> 09:02:35.720
necessarily even about yeah, counting down from ten to one.

2308
09:02:38.680 --> 09:02:48.959
It's that space that you have, that space between us

2309
09:02:51.840 --> 09:03:07.240
being active physically or mentally, just sitting or lying down

2310
09:03:07.400 --> 09:03:12.400
and just being there, not doing anything, not saying anything,

2311
09:03:12.599 --> 09:03:19.000
not in deeding to think about anything. So it opens

2312
09:03:19.080 --> 09:03:22.200
up a space, you know, a bit of a space,

2313
09:03:23.200 --> 09:03:32.799
a gap. And the more I camped down for the

2314
09:03:32.880 --> 09:03:40.319
tent of one, the bigger that gap becomes. So there's

2315
09:03:40.439 --> 09:03:52.520
that gap of calmness, of comfort and relaxation. It's a

2316
09:03:52.639 --> 09:04:06.680
nice feeling, and it moves those stresses or discomforts physically

2317
09:04:06.880 --> 09:04:25.880
or emotionally, moves them away. Allows you to just slow down,

2318
09:04:29.520 --> 09:04:32.400
someone to count again from ten down to one, and

2319
09:04:32.639 --> 09:04:42.599
notice that gap widening, the gap. And as it widens,

2320
09:04:42.680 --> 09:04:49.000
it's almost like the stress and attention falls into the gap.

2321
09:05:02.520 --> 09:05:06.639
It gives you that distance and space.

2322
09:05:09.000 --> 09:05:14.439
Now ten.

2323
09:05:18.840 --> 09:07:15.839
Nine, eight, seven, six, five four three one. And how

2324
09:07:15.919 --> 09:07:35.760
does your body you feel now? Can you notice that?

2325
09:07:36.800 --> 09:08:13.480
Do you feeling calmer? Do you feeling more relaxed? As

2326
09:08:13.519 --> 09:08:33.839
we now focus on your legs, just your legs. We're

2327
09:08:33.919 --> 09:08:53.800
just gonna start with focusing on your thighs. Of course,

2328
09:08:53.919 --> 09:08:58.800
it's not the most exciting thing to be done, because

2329
09:09:02.239 --> 09:09:05.080
I'm sure like most of your body is not not

2330
09:09:05.279 --> 09:09:17.599
going on right now. Just focusing on the whole of

2331
09:09:17.680 --> 09:09:24.160
your thighs, the tops of your thighs, the sides of

2332
09:09:24.239 --> 09:09:31.080
your thighs, the bottoms of your thighs, your outer thighs,

2333
09:09:31.199 --> 09:09:36.120
and your inner thighs. Basically the whole of your thigh

2334
09:09:36.239 --> 09:09:45.000
that leads into your hip and it goes down to

2335
09:09:45.199 --> 09:09:59.239
your knee joints. Now, this is a big area. It's

2336
09:09:59.279 --> 09:10:04.040
a very hea the area. It's very strong, probably the

2337
09:10:04.160 --> 09:10:08.599
strongest muscles in your body, or in your thighs.

2338
09:10:18.800 --> 09:10:19.680
But I don't think we.

2339
09:10:21.440 --> 09:10:34.000
Perhaps will give enough attention to our thighs. Perhaps we

2340
09:10:34.160 --> 09:10:44.760
don't acknowledge how important our thighs are to our lives,

2341
09:10:56.319 --> 09:11:05.720
how much they actually do for us all through our lives.

2342
09:11:12.879 --> 09:11:18.760
And it may seem sound really weird, but I think

2343
09:11:18.839 --> 09:11:25.760
that all of our body parts, especially a advies, need

2344
09:11:25.919 --> 09:11:32.959
some TLC, a bit of love shown, a bit of

2345
09:11:39.519 --> 09:11:52.160
the acknowledgement, thank you, gratitude for what advice do for us.

2346
09:11:58.760 --> 09:12:01.559
And I know this mays down and it is strange,

2347
09:12:03.959 --> 09:12:06.839
and maybe you think, why am I surely how I

2348
09:12:06.879 --> 09:12:12.040
should be able in the garden hugging a tree or something. Wow,

2349
09:12:16.199 --> 09:12:18.279
it's hard to set a microphone.

2350
09:12:17.800 --> 09:12:18.480
Up on a tree.

2351
09:12:19.519 --> 09:12:21.720
That's why I'm doing this indoors. Otherwise I would be

2352
09:12:21.800 --> 09:12:25.519
outside hugging a tree. Now I can't see the television

2353
09:12:25.559 --> 09:12:36.319
from the tree. You move down to your knees gain

2354
09:12:36.639 --> 09:12:44.680
such an important part, and I think we don't necessarily

2355
09:12:46.239 --> 09:12:53.879
I'll speak for myself here, I don't necessarily appreciate all

2356
09:12:54.000 --> 09:12:58.959
that my knees do for me until I have a

2357
09:12:59.080 --> 09:13:04.639
problem with my knee occasionally, if either maybe like pash

2358
09:13:04.760 --> 09:13:10.800
it or it's aching for some reason. It's then that

2359
09:13:10.919 --> 09:13:12.239
I realize.

2360
09:13:12.839 --> 09:13:14.000
How much it does.

2361
09:13:15.639 --> 09:13:18.879
You know, the benefit of being able to use my

2362
09:13:19.120 --> 09:13:28.800
legs without any kind of physical discomfort is a beautiful

2363
09:13:28.879 --> 09:13:38.120
thing that's possibly not appreciated until it's temporarily removed. You

2364
09:13:38.199 --> 09:13:45.040
know that's comfort. But as you focus on your knees,

2365
09:13:47.239 --> 09:13:52.879
regardless of how your needs feel, you can have that

2366
09:13:53.160 --> 09:13:59.440
sense of gratitude and love to your needs for all.

2367
09:13:59.440 --> 09:14:00.279
That they do for you.

2368
09:14:10.919 --> 09:14:14.919
You can still have that attention on your thighs. Maybe

2369
09:14:15.120 --> 09:14:21.400
notice how your thighs feel. Maybe you've noticed that they

2370
09:14:22.319 --> 09:14:40.080
are relaxing more deeply as you focus now on the

2371
09:14:40.160 --> 09:14:44.599
bottoms of your legs, the shins and your calf muscles

2372
09:14:44.959 --> 09:14:52.639
and the bones between your knees and your feet incorporate

2373
09:14:52.720 --> 09:15:04.040
and course your ankles so important. Can anyone that's had

2374
09:15:04.919 --> 09:15:10.360
even like the slightest sprain of an ankle knows how

2375
09:15:12.040 --> 09:15:22.360
how much we take our ankles are granted. And it's

2376
09:15:22.440 --> 09:15:24.519
kind of strange in a way when you think that

2377
09:15:27.080 --> 09:15:31.040
you know logically, our wrists are a lot thinner than

2378
09:15:31.160 --> 09:15:35.239
the rest of their arms, which is okay, it doesn't

2379
09:15:35.760 --> 09:15:38.839
I can't see any problem with that because we're just

2380
09:15:38.959 --> 09:15:46.680
picking stuff up. Our ankles so much thinner than the

2381
09:15:46.760 --> 09:15:57.040
rest of our legs, and from a physics perspective or

2382
09:15:57.199 --> 09:16:01.319
logical even it doesn't really make sense to all this

2383
09:16:01.599 --> 09:16:10.400
weight will ultimately be resting on your ankles then leading

2384
09:16:10.440 --> 09:16:23.400
to your feet at thin area, thin bone. Yeah, it

2385
09:16:23.599 --> 09:16:29.480
does so much great work. Supports us, supports our body

2386
09:16:30.760 --> 09:16:41.239
for a lifetime, helps us to balance, helps you to

2387
09:16:45.239 --> 09:16:54.480
get around and be mobile. And there's the calf muscles.

2388
09:16:54.519 --> 09:17:02.120
Of course, when I was younger, I couldn't see the

2389
09:17:02.199 --> 09:17:07.279
point in calf muscles. Didn't seem to do anything. Okay,

2390
09:17:08.400 --> 09:17:11.959
if I walked around on tiptoes, then my craft muscles

2391
09:17:12.000 --> 09:17:15.519
get some work. But of course that's not true. The

2392
09:17:15.639 --> 09:17:19.000
calf muscles are being used whenever.

2393
09:17:18.800 --> 09:17:20.279
We use our legs.

2394
09:17:25.639 --> 09:17:38.239
And your shins there to protect your lower legs, shaped

2395
09:17:38.279 --> 09:17:42.599
in a way at most as a protector with the

2396
09:17:42.680 --> 09:17:54.199
bone leading of course to your ankles.

2397
09:17:57.080 --> 09:17:57.760
And your feet.

2398
09:18:02.599 --> 09:18:04.480
We're not going to focus on your feet. We're just

2399
09:18:04.559 --> 09:18:11.000
going to focus on the legs. I realize and now

2400
09:18:11.080 --> 09:18:15.639
that I've mentioned your feet, it probably focuses num them anyway,

2401
09:18:16.199 --> 09:18:18.760
So maybe I should focus on your feet a little bit.

2402
09:18:22.800 --> 09:18:27.199
You can have them in your awareness the same as

2403
09:18:27.319 --> 09:18:31.639
you have your thighs in your awareness. Even though we

2404
09:18:31.760 --> 09:18:35.760
haven't been focusing on your thighs for a few minutes,

2405
09:18:37.440 --> 09:18:48.319
we be focusing on your ankles. There's still that sensation

2406
09:18:48.599 --> 09:19:03.919
of comfort in your thighs and this that movement of

2407
09:19:04.319 --> 09:19:13.720
energy because the fires hold lots of different sensations. Of course,

2408
09:19:13.800 --> 09:19:18.360
there's the muscles and the big strong muscles that we

2409
09:19:18.519 --> 09:19:32.000
have in our thighs, but the skin on the outside

2410
09:19:32.040 --> 09:19:36.879
of the thighs, as in the outside of all of

2411
09:19:36.959 --> 09:19:45.680
our body, can be very sensitive, sensitive to the touch,

2412
09:19:48.440 --> 09:20:01.760
sensitive to temperature, and inside your thighs the bones, there's

2413
09:20:02.839 --> 09:20:07.959
the muscle, there's the blood, vessels, the arch trees, all

2414
09:20:08.160 --> 09:20:17.599
this stuff inside your thighs. I guess sometimes it'd be

2415
09:20:17.760 --> 09:20:21.879
nice if you could actually put your fingers inside your

2416
09:20:21.959 --> 09:20:28.160
thighs and a message, so you can message on the outside,

2417
09:20:28.319 --> 09:20:31.319
of course, and to be able to get deep into

2418
09:20:31.400 --> 09:20:36.839
the muscles, to be able to just massage inside your fies,

2419
09:20:37.720 --> 09:20:46.279
message in the bones of your leg massage all the

2420
09:20:46.440 --> 09:20:57.360
veins and just gently human thighs, and you can move

2421
09:20:57.440 --> 09:21:04.040
it down Sargeant inside your knees. It's a message in

2422
09:21:04.199 --> 09:21:11.319
those bones, but with healing fingertips spreading that healing.

2423
09:21:11.239 --> 09:21:21.720
Energy deep into the choice of your knees. Of course,

2424
09:21:21.839 --> 09:21:22.879
there's the back of.

2425
09:21:22.959 --> 09:21:27.879
Your your kneed, you know, the inside crease where your

2426
09:21:27.959 --> 09:21:35.720
knee is. There's a really sensitive area really that's very

2427
09:21:35.879 --> 09:21:40.639
nice when you stroke it. That might be because it's

2428
09:21:40.680 --> 09:21:45.959
an area that's not really touched very often. It's almost

2429
09:21:46.080 --> 09:21:53.160
like a hidden part a crease in your legs. It's almost.

2430
09:21:54.959 --> 09:21:55.879
It's like a part that.

2431
09:21:57.680 --> 09:22:08.919
Has a sensitivity which a little bit different. Of course,

2432
09:22:09.000 --> 09:22:19.480
it's protected by your legs. So you can imagine putting

2433
09:22:20.400 --> 09:22:30.080
your fingers into that crease in your legs. Have followed

2434
09:22:30.160 --> 09:22:34.279
in between your legs, you can just message with your fingertips.

2435
09:22:35.480 --> 09:22:42.279
Imagine your fingertips going inside message in the muscle or tissue.

2436
09:22:46.879 --> 09:22:50.639
You can of course the other the bones of your

2437
09:22:50.720 --> 09:23:02.599
knees heading through your fingertips, and then as you go

2438
09:23:02.800 --> 09:23:08.559
down to your calf muscles, and that's the part I'd

2439
09:23:08.680 --> 09:23:12.839
like to be able to really put my fingertips deep

2440
09:23:12.959 --> 09:23:22.199
inside my calf muscles. Massage in every single tissue of

2441
09:23:22.360 --> 09:23:25.720
that muscle, healing.

2442
09:23:25.760 --> 09:23:33.959
Every part, and then doing the same.

2443
09:23:33.879 --> 09:23:43.760
For my shins. Massage in gently stroking the bones, gently

2444
09:23:44.000 --> 09:23:49.720
stroking them, healing their loving way, because they deserve to

2445
09:23:49.800 --> 09:23:55.360
be treated. There's the precious bones.

2446
09:23:55.040 --> 09:23:55.519
That they are.

2447
09:23:57.120 --> 09:24:00.400
The legs are so precious as in all the other

2448
09:24:00.519 --> 09:24:04.199
parts of our body, the.

2449
09:24:04.319 --> 09:24:18.639
More precious of amyture on the planet. When you start

2450
09:24:18.800 --> 09:24:30.599
to think about your legs in this way, you can

2451
09:24:30.959 --> 09:24:33.239
change your perspective.

2452
09:24:35.959 --> 09:24:37.239
It might sound a bit.

2453
09:24:40.120 --> 09:24:45.559
It's silly to start with the idea of having love

2454
09:24:46.160 --> 09:24:50.239
for your legs, showing appreciation.

2455
09:24:51.519 --> 09:24:52.559
You ad ees.

2456
09:24:55.000 --> 09:24:58.639
Want them to be able to put your hands in

2457
09:24:58.800 --> 09:25:07.360
your eyes the message the muscles and the bones, and

2458
09:25:07.519 --> 09:25:13.000
to get your fingers deep in their releasing all at tension,

2459
09:25:15.919 --> 09:25:16.839
just to show.

2460
09:25:18.480 --> 09:25:19.839
How much you care.

2461
09:25:22.879 --> 09:25:28.040
About your legs, how much you care for what your

2462
09:25:28.120 --> 09:25:29.360
legs do for you.

2463
09:25:30.959 --> 09:25:35.040
Regularly. Your kneeds, your.

2464
09:25:35.160 --> 09:25:48.040
Calves, your ankles, the strength of your ankles, considering how

2465
09:25:49.080 --> 09:25:52.319
thin they are compared to the rest of your legs,

2466
09:25:52.480 --> 09:26:01.559
especially your eyes. Yeah, they're so strong, say a flexible,

2467
09:26:05.319 --> 09:26:15.760
absolutely amazing things. The ankles are truly a gift.

2468
09:26:17.839 --> 09:26:19.319
Because of what they do for you.

2469
09:26:24.760 --> 09:26:30.279
Supporting all that weight, regardless.

2470
09:26:29.599 --> 09:26:33.639
Of how what weight you are, even if you're only

2471
09:26:33.720 --> 09:26:34.319
your eight.

2472
09:26:34.279 --> 09:26:40.040
Stones, there there a lot of weight in these little ankles.

2473
09:26:43.680 --> 09:26:45.760
Now, Am I a lot heavy than eat stones?

2474
09:26:47.360 --> 09:26:47.839
Double are?

2475
09:26:51.440 --> 09:26:51.599
Yeah?

2476
09:26:51.680 --> 09:26:56.480
My ankles support my body all the time.

2477
09:27:00.239 --> 09:27:03.239
What they do keep on a side of relief when

2478
09:27:03.279 --> 09:27:03.919
the sit down.

2479
09:27:06.239 --> 09:27:15.239
That's my next thing. My feet they also go round

2480
09:27:16.559 --> 09:27:44.319
my toast wap. I'm so happy. The legs really are amazing.

2481
09:27:46.919 --> 09:27:50.800
And then the talking about talking about your legs is

2482
09:27:50.879 --> 09:27:56.319
probably possibly, if one of the most things, the most

2483
09:27:56.400 --> 09:28:00.959
boring things you've ever heard anyone say, possibly.

2484
09:28:03.400 --> 09:28:04.400
The cool You're not.

2485
09:28:06.000 --> 09:28:21.879
Everything I said is true. Relas are amazing. You les

2486
09:28:22.040 --> 09:28:32.360
deserve not just respect, but they deserve to relax.

2487
09:28:33.800 --> 09:28:34.160
Deeply.

2488
09:28:41.480 --> 09:28:44.959
They deserve to take some time out of the day.

2489
09:28:47.000 --> 09:29:08.120
They just let go completely. The legs.

2490
09:29:13.239 --> 09:29:27.239
Really can relax because the legs are so such a nice,

2491
09:29:27.760 --> 09:29:33.839
very important part of your body. The elaction legs the

2492
09:29:33.959 --> 09:29:45.160
rest of your body also naturally follows in that journey

2493
09:29:45.279 --> 09:29:45.959
of comfort.

2494
09:29:54.120 --> 09:29:55.559
I can feel it in my hips.

2495
09:29:56.959 --> 09:30:03.559
My hips feel really loose, and also.

2496
09:30:03.400 --> 09:30:08.080
My lawer back as well. My lighter back really.

2497
09:30:08.559 --> 09:30:10.760
Feels it feels stretched.

2498
09:30:11.879 --> 09:30:13.919
Even though I'm just sitting in a chair.

2499
09:30:14.559 --> 09:30:19.680
And there's no stretching as far as a way that

2500
09:30:19.760 --> 09:30:23.120
I'm doing. It's almost as if the muscles are just

2501
09:30:23.279 --> 09:30:29.239
relaxed so much that there is a natural stretch that

2502
09:30:29.480 --> 09:30:31.360
at tension has.

2503
09:30:32.120 --> 09:30:34.720
Reduced a lot.

2504
09:30:51.040 --> 09:30:54.599
And then now then countdown from ten down to one,

2505
09:30:58.959 --> 09:31:00.400
and you can continue.

2506
09:31:02.080 --> 09:31:02.839
To fill.

2507
09:31:04.319 --> 09:31:28.559
Wonderfuls ten nine, eight, seven, six, five.

2508
09:31:32.959 --> 09:31:33.440
Four.

2509
09:31:36.559 --> 09:31:52.080
Three one three.

2510
09:32:00.400 --> 09:32:01.599
So I'm just going to count.

2511
09:32:01.440 --> 09:32:06.480
Down and fire down to one. And as a countdown,

2512
09:32:07.760 --> 09:32:12.519
if you just focus on the numbers, just the numbers

2513
09:32:14.199 --> 09:32:23.559
counting down, and notice how you feel in this moment.

2514
09:32:24.919 --> 09:32:27.160
As you hear the numbers counting down.

2515
09:32:27.959 --> 09:32:40.480
Knowing that those numbers counting down represents you feeling calmer,

2516
09:32:41.839 --> 09:32:47.239
not just in your body, but also relaxing your mind.

2517
09:32:50.040 --> 09:32:54.279
I'll just notice how you feel. There's nothing to do,

2518
09:32:55.440 --> 09:33:02.879
it's nothing to say, there's nothing to think about. Starting

2519
09:33:03.599 --> 09:33:06.040
weird number five.

2520
09:33:14.559 --> 09:33:24.800
Four three.

2521
09:33:35.160 --> 09:33:57.480
Two one. Did you notice a gradual.

2522
09:33:59.680 --> 09:34:00.319
Let's can go.

2523
09:34:02.639 --> 09:34:09.599
The the tension and your body. It may also begin

2524
09:34:09.919 --> 09:34:15.879
to notice and be aware of how your mind is

2525
09:34:16.959 --> 09:34:20.000
starting to slow down.

2526
09:34:22.519 --> 09:34:25.919
This is just a natural thing that happens.

2527
09:34:28.559 --> 09:34:33.760
It's not really a special procedure. It's just natural because

2528
09:34:33.800 --> 09:34:39.720
it's your body relaxes, your mind also starts to relax.

2529
09:34:41.319 --> 09:34:45.000
And the more the mind relaxes, the more your body relaxes.

2530
09:34:45.120 --> 09:34:47.360
Its just a continuous.

2531
09:34:47.639 --> 09:34:58.760
Circle of relaxation. And is that calmness that comes from

2532
09:35:00.760 --> 09:35:01.959
relative quietness.

2533
09:35:03.519 --> 09:35:08.120
You know, you can even if this background sounds either

2534
09:35:08.239 --> 09:35:15.040
your side online, it's still going to be quite gone.

2535
09:35:16.800 --> 09:35:19.440
You know, you haven't got the television on, there's no

2536
09:35:19.800 --> 09:35:23.080
music in the background unless you're.

2537
09:35:22.959 --> 09:35:30.480
Listening to the recording. With music, of course, you're very

2538
09:35:30.720 --> 09:35:32.599
likely not going to be sitting in a room with

2539
09:35:32.680 --> 09:35:37.480
other people. Of course, you might keep it. Generally, it's

2540
09:35:38.199 --> 09:35:40.400
more idea if you can do this on your own,

2541
09:35:42.120 --> 09:36:00.360
so no distractions, and when you stop thinking about stuff, relaxation.

2542
09:36:01.559 --> 09:36:03.040
Automatically rises.

2543
09:36:05.440 --> 09:36:13.639
The sense of comfort starts to grow, and.

2544
09:36:15.440 --> 09:36:25.080
Without trying to build it up into something fantastical, something magical,

2545
09:36:27.239 --> 09:36:37.440
this is just a natural process, something that's easy to accomplish.

2546
09:36:40.239 --> 09:36:47.599
In fact, it's almost the sense of relaxing completely happens

2547
09:36:47.760 --> 09:36:52.480
really when you put no effort into it. It's not

2548
09:36:52.720 --> 09:37:01.199
something that you can really force. It's something that happens naturally.

2549
09:37:04.160 --> 09:37:11.440
And parts of the process of this recording and others

2550
09:37:13.080 --> 09:37:14.599
is simply.

2551
09:37:15.919 --> 09:37:16.080
Two.

2552
09:37:17.680 --> 09:37:25.040
Allow you to take advantage of this space.

2553
09:37:27.279 --> 09:37:31.519
This time, just.

2554
09:37:35.680 --> 09:37:36.000
That go.

2555
09:37:39.120 --> 09:37:43.400
To just be here, to be in cheer.

2556
09:37:46.919 --> 09:37:59.360
With how you feel, yet with intention of wanting to

2557
09:38:00.360 --> 09:38:11.680
relax deeply and maybe even to fall asleep, depending on

2558
09:38:12.239 --> 09:38:16.559
what it is that you wish for yourself.

2559
09:38:17.800 --> 09:38:18.599
In this moment.

2560
09:38:25.599 --> 09:38:35.480
As we know, relaxing is the majority of the process.

2561
09:38:35.080 --> 09:38:39.160
Of falling asleep. To refall in a sleep part is

2562
09:38:40.199 --> 09:38:48.160
the tiny day of the end. The deeper relaxed to become,

2563
09:38:52.120 --> 09:38:53.599
the easier.

2564
09:38:56.080 --> 09:38:59.519
You find yourself drifting.

2565
09:39:09.080 --> 09:39:12.400
It can also in choose stay.

2566
09:39:13.720 --> 09:39:40.199
Focused on my voice and really enjoy the process coratually relaxing.

2567
09:39:43.680 --> 09:39:50.519
Each muscle in your body.

2568
09:39:55.440 --> 09:40:11.639
Endlessly and just absurd the sensation.

2569
09:40:16.239 --> 09:40:24.400
Of letting day completely.

2570
09:40:30.480 --> 09:40:34.599
This time we count from six down to mild.

2571
09:40:39.680 --> 09:40:43.000
We can letice the mild.

2572
09:40:45.319 --> 09:40:49.839
Calm down more with each no.

2573
09:40:52.120 --> 09:41:08.680
We say no to me, y s.

2574
09:41:14.760 --> 09:41:41.760
Six Why.

2575
09:43:41.000 --> 09:44:38.000
Four I want to stoop? SEP said, you don't stop

2576
09:44:38.040 --> 09:45:09.000
be dthing U