Aug. 14, 2025

(no music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025

(no music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025
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Welcome to this calming hypnosis session designed to support anyone living with ADHD. In this gentle recording, Jason Newland guides you through soothing breathing, a progressive body relaxation, and peaceful visualizations to quiet the mind and ease restlessness. Whether you’re looking for calm focus during the day or a gentle wind-down before bedtime, this session helps anchor your attention, reduce overstimulation, and encourage a greater sense of inner balance.

With nurturing affirmations and subconscious suggestions, you’ll discover how to embrace your strengths, let go of frustration, and find stillness even in moments of distraction. Use this recording whenever you need to feel calmer, more centered, and ready to focus—with kindness and patience for yourself.


Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.

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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely closuralize. This is

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hypnosis for ADHD, focus and calming. Now, this is not

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a replacement for professional medical help from a doctor or

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you know, psychiatrist or therapist, so please only listen to

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this with the permission of your doctor or medical special list.

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So welcome. This is I've created this to help you

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to improve focus and calm your mind. And the one

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thing I've been a little bit concerned about before starting

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this is the fact that I clearly talk quite quietly

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and quite slowly. So I hope that's okay. My natural

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speaking volved must Yeah, I generally don't speak loudly, and

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I don't I'm not I don't talk quickly generally sometimes,

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but you know, generally, you know, just this is my

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colors speed of talking. S understand that well. I hope

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that it's not frustrating, that's all. And you may be

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wondering what's going to happen, What am I going to

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say next? What I would say is maybe wrap your

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mind around the idea of hypnosi. What do you think

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it is or do you believe hypnosis is maybe you've

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seen hypnosis on television or on YouTube where they're doing

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stage hypnosis and getting people to forget their names or

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be stuck on the floor or think that they're aliens

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and you know, you know whatever, and the audience are laughing.

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And or maybe we've seen videos of people being hypnotized

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on street where their hands are stuck together and they're

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unable to move, or maybe they can't, you know, they're

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given a bunch of numbers to say or count their

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fingers one, two, three, four five. For some reason, they

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can only counter four, like where's the finger gone? Things

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like that, which can be a bit perplexing. See, I

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don't do that kind of stuff. This is more for

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hopefully therapeutic reasons and therapeutic benefits to those of you

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that are listening. And some hypnosis can be very quick.

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Sun's very slow. Now. I could do the quick hypnosis,

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but it wouldn't really, it wouldn't fit me as it were,

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because I don't. I don't do anything quickly really, or

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not most things. But it hasn't always been this way,

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and I learned to slow down. There's been times when

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I've been very, very unfocused and very overactive, let's say,

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in the past, and reactive also. And what I did

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is I started to learn meditation, mindfulness, hypnosis nearly thirty

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BlimE year, nearly twenty eight years ago, I was learning

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trying to learn hypnosis. Yeah, nineteen ninety eight, I was

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trying to learn meditation even earlier than that. Ninety four

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ways to calm your mind. And anything that helps, I

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think is welcome. Anything that helps is a positive. So

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I'd like you to find a quiet, comfortable place where

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you won't be disturbed, and you can settle into a

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cozy position and allow your body to relax, whether it's

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lying down or sitting in a comfortable chair that supports

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your body, whether you're listening during the day of bedtime,

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this session will guide you towards better concentration and inner

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peace because when you listen to me, you listen to

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my voice almost it's like an activation to your mind

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to slow down and continue to slow down. It's almost

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like having a spring clean in a way. If you

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imagine your mind a big room with loads of massive windows,

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and you open those windows and it's a windy day,

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and that wind's just blowing through, blowing everything away, and

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maybe that room is full of things to think about,

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all written on pieces of paper, thousands, hundreds of thousands

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of pieces of paper, all piled up, but now they're

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being blown around. In fact, they're being blown out of

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the window through the wind, blowing everything out of the window,

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eventually leaving that room bear and empty, peaceful and calm.

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So there's breath work, guided imagery and positive affirmations to

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help ease restlessness and encourage mental clarity. And all you

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need to do is listen to my voice and give

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yourself permission to relax completely. As we begin this journey

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of focus and calm, you can just notice your breathing.

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Perhaps take a deep, brief breath rather through your nose

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and slowly exhal through your mouth, and feel your eyes

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softly closing as you begin to turn your attention inward.

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As you allow your body to sink into the surface

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beneath you, you can notice how it fully supports your weight,

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so that you can just let go of any need

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to hold yourself up and take another gentle breath in

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and exhale slowly. And this is your time to let go,

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to sent to yourself and to find calm in this

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present moment. Now, simply notice your breathing as it flows naturally.

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Don't worry about changing it. You can just observe the

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cool air as you inhale, and the warm air as

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you exhl. With each soft breath out, imagine releasing any

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tension or over stimulated energy, breathing out any distractions or stress,

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letting them drift away with your breath. And if your

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mind is busy, that's okay. Just keep returning your focus

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to the breath, as if each excel carries away a

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little more of the day's noise. You can also be

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reminded of that big room of the windows open and

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the wind blowing through, blowing everything out, calm and everything down.

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Bringing your attention to the top of your head, imagine

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a warm, gentle light glowing there, carrying a feeling of

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relaxation and calm. As you focus on this warm light,

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allow it to begin flowing down slowly over your forehead,

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softening any tension, and feel it melt away any tightness

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around your eyes and let it warm and relax the

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tiny muscles there. As the light soothes your temples and

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your cheeks, and it unhooks your jaw, you might let

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your lips part slightly as your jaw muscles are loosen.

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Now the soft south thing or light moves into your

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neck and shoulders, melting away any tightness or heaviness you've

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been carrying. With each breath, you let your shoulders drop

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a little more, releasing the weight of the day. And

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as you allow this wave of relaxation to continue flowing

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gently down your body, its spreads to your shoulders, through

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your arms, all the way to your hand, hands, and fingertips,

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feeling a pleasant warm and heaviness in your arms as

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they relax completely. And the light now softens your chest

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and your upper back, bringing calm and ease as it

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radiates through your abdomen, relaxing your stomach as you soften

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your lower back and hips, and the warm relaxation travels

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down each leg, through your thighs, your knees, into your

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calves and feeling it moving into your ankles, your feet,

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and all the way down to the tips of your toes.

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And with every breath, your entire body grows more comfortable

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and ground it and you might even imagine roots extending

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from your body into the earth, anchoring you in safety

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and peace, connecting you to the healing earth as from

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the top of your head to the dips of your toes,

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a tranquil, heavy calm. It's setting in and you become

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more and more at peace. Now, let's deepen this relaxation

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with your breath and take a slow, deep in hell

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to count four one two, three four. Now hold that

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breath for a moment one two and exhil gently to

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the count of six one two, three, four, five six,

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And notice your body relaxing even more deeply as you

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breathe in this steady rhythm again, breathing one two, three four,

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fill in your lungs with soothing air, holding just for

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a second, and breathe out one two, three, four, five six,

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allowing any remaining tightness to melt away. And you can

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continue this cycle at your own pace, letting the count

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anchor your attention. And if your mind starts to wonder,

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that's all right, just simply bring your focus back to

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the gentle counting and breath. And each breath is an

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opportunity to begin again to focus calmly and feel yourself

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drifting deeper into relaxation as you're breathing finds a slow,

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easy rhythm. Now imagine yourself in a place that feels

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very peaceful and safe view, a place where you can

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concentrate easily. Perhaps you find yourself in a quiet, sunny

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forest with soft golden light filters through the leaves of

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the tall trees. The air is fresh and cool on

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your skin, and you hear a gentle breeze rustling the

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leaves above, and maybe the distant sound of a small

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stream flowing calmly in the distance, and birds are singing

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softly in the trees. Their melodies bring in a sense

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of comfort and tranquility as you take a moment to

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absorb this seed, the soft colors of nature, the subtle

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sense of earth and wood, and the feeding of a

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calm world around you, and everything is still in serene

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and you feel completely at ease. Now begin to walk

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slowly along a path in this forest, and with each

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step you take, just notice how your body feels lighter

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as you're walking on soft supported ground. Each footstep brings

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you closer to a place of deep focus and clarity.

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And there's no rush. You're simply wandering peacefully step by step,

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and with each movement you can fill your mind, becoming clearer,

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and after a short while you come to a small

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clearing among the trees and the ground there is covered

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in soft grass and moss, and you desire to sit

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down or perhaps lie down on this comfortable green carpet

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as you feel the solid earth supporting you beneath the

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softness of the grass. And this clearing is your own

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safe space, a place where you feel perfectly calm, focused

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and at home. And then this space, your thoughts and

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feelings are completely okay, and you can arise and flow

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freely without any judgment or pressure because you are just

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simply present, relaxed, and open. Now, as you sit quietly

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in your safe space, you notice a small wildflower nearby,

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growing amidst the grass. Now, take a moment to gently

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focus on this single flower. You can see its color,

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perhaps a soft blue or a bright yellow, and notice

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the delicate shape of its petals and watch as it

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sways ever so slightly with the breeze. As you allow

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this one simple, beautiful thing to hold your attention for

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a while, And if other thoughts, memories, or feelings float

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into your mind, that's all right. You can just acknowledge them,

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let them be for a moment, and then gently guide

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your focus back to that flower, and just as you

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returned your focus to your breathing earlier, now you return

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it to observe in the details of this flower, and

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you can use it as an anchor for your mind,

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a single goal point that brings you back to the

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present whenever your attention wanders. You may find that the

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longer you gaze at the flower, the more still and

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focus your mind becomes. And even in this peaceful place,

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it's natural the thoughts to arise now and then, and

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you might suddenly remember something you have to do later on,

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or perhaps your mind might try to distract you with

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rander ideas. And whenever a thought pops up, just imagine

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it as a fluffy white cloud drifting through the sky

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of your mind. And notice the thought cloud floating in

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and simply watch it drift by overhead. And you don't

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need to chase after it or engage with it. You

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can just observe it curiously for a moment and then

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let it go on its way. With each thought that

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comes can be treated disgently recognized, then allowed to pass,

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allowed to just let them go, because you see that

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those clouds of thought gradually floating away out of sight,

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moving away, far away, but you remain here, calm and

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grounded while the thoughts come and go. It feels good

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to realize that you can let your thought pass by

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without getting caught in them. You can just observe them

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coming and going. Now, take a slow breath in, and

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as you exhale, feel the calmness growing inside you. You

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are becoming an even more peaceful observer of your own mind.

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And each breath deepens your connection to this moment, ground

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in you in the here and now. As you realize

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that you are not your thoughts. You are the steady,

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quiet presence that watches those thoughts. And there's a big

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quiet part of you that is always centered and aware,

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and no matter what thoughts or feelings come and go,

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rest in that awareness for a few moments, breatheing slowly

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and being present. Now, imagine a wave of clarity washing

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over you from head to toe, like a soothing ripple

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of water through your mind and in your mind's eye.

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Visualize that there is a clear, still lake in the

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middle of this forest clearing, and this lake represents your mind.

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And see how calm and glassy the water is as

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it reflects the sky. And if any remained in rapports

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of disturbances appear on the surface. They are gently settling

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down now as the water becomes completely smooth and tranquil.

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Your mind is just like that lake, clear, still and serene.

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Do you feel a quiet confidence as you gaze at

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this lake, knowing that it symbolizes your own focused mind?

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And in this moment, you are calm, You are focused,

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and you are capable of directing your attention where you

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wanted to go, enjoying this feeling of mental stillness and strength.

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Now your body and mind are now deeply relaxed, and

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you've a wonderful inner calm. And in this state, Let's

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introduce some positive thoughts and ideas to help you build

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even stronger focus and self confidence. And you can repeat

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these affirmations silently in your head, or simply just listen

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to them and allow them to sink in, deeply, sink in,

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knowing that each affirmation is true for you. And you

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may even imagine the words gently echoing in that calm

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lake of your mind. I am calm, I am focused,

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I am at peace. I have the power to guide

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my thoughts and find clarity. Each time my mind wanders,

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I bring my attention back gently and without judgment. I

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trust my mind and now I know that I can

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focus when I need to. And as you absorb these

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ideas and notice how they make you feel, you might

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feel a lightness or warm in your chest. Issue you

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affirm your ability to relax deeply and concentrate, and you

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can direct your mind. You can stay calm, And every

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time you practice this focus, it will get easier because

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you are training your brain to work with you, and

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you're already doing so well. And you can let a

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sense of confidence and self trust grow within you with

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every affirmation you accept. Now, in this peaceful state, just

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allow yourself to reflect on the unique qualities of your mind,

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because you may have ADHD and you know it can

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bring challenges like distractability or restlessness. But these are just

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one side of the story. And on the other side,

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there are so many strengths and gifts that come with ADHD,

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and you can take a moment to acknowledge those positive

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traits in yourself. For instance, the same active mind that

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sometimes wanders off is also incredibly imaginative and creative, and

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you have a natural curiosity about the world, always noticing

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things others might miss. Yes, you might even say that

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your mind loves to explore and that curiosity is a

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wonderful strength. As you think about your energy and enthusiasm

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that lively spark inside you, and that energy can be

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channeled into passion and productivity, fueling you to pursue things

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things that you care about with great zest. And consider

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your ability to intensely focus on something that you love

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or find interesting. Perhaps you've noticed how you can get

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super absorbed in a hobby or a game for hours,

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and that is also sometimes called hyper focus, and it's

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like a superpower of ADHD that lets you dive deeply

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into what truly matters to you, and not everyone can

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concentrate as powerfully as you can when you're really interested.

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Your mind can also think outside the box, coming up

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with ideas and solutions from unique angles that others might

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not see. And this innovative thinking sets you apart from

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a special advantage that you possess. You can take pride

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in these qualities. You know your creativity, your curiosity, your

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capacity for hyper focus, your dynamic energy, and much more,

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because these traits are part of what makes you who

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you are and they can help you achieve great things.

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Even traits that seem challenging have an upside. Being impulsive

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can also mean being spontaneous and brave, and being sensitive

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means you're empathic and feel things deeply. You might also

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notice that you're very adventurous and resilient and despite difficulties,

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you keep going and you keep adapting, and all of

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those strengths woven into the fabric of ADHD and into you.

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Let you appreciate yourself, Allow yourself to feel a sense

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of appreciation for your new, unique mind and its talents

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because you're not broken at all. You are brilliantly you

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00:49:01.679 --> 00:49:07.000
in your own way, with a brain that just works

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differently and can do amaze and things. Now invite a

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feeling of compassion and understanding towards yourself because you deserve it,

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and remind yourself that it's okay to face challenges because

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everyone does. And what's important is that you treat yourself

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with the same kindness you would offer a friend. And

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you're learning and growing each day and you're doing your best.

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Just give yourself permission to be patient with your progress,

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and if you make the mistake or lose focus, it's

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all right. And instead of criticizing yourself, you can gently

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encourage yourself to try again, just as we practice bringing

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00:50:39.360 --> 00:50:51.360
attention back without judgment. And by being kind to yourself,

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you replace any old feelings of shame or frustration with

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hope and resilience, and you learn to work with your

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00:51:05.800 --> 00:51:14.599
brain instead of against it. And this self compassion is

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truly powerful, and it melts away any stress and builds

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00:51:22.400 --> 00:51:28.880
up your confidence, helping you to bounce back from setbacks

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00:51:29.840 --> 00:51:46.119
every time. In fact, experts notice that mindful self compassion

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00:51:47.199 --> 00:51:54.800
can reduce harsh self criticism and create a much kinder

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inner voice that sounds nice. Just feel how much lighter

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you become as you let go of self judgment. You

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00:52:13.239 --> 00:52:22.679
can forgive yourself for past difficulties as you embrace a

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new positive way forward. As you picture now how you

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will carry this understanding into your daily life. You can

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00:52:40.800 --> 00:52:46.280
envision yourself in a situation that normally challenges your focus,

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perhaps sitting at your desk or study or work, or

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in a classroom listening to your teacher doing homework in

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00:52:59.360 --> 00:53:04.679
the evening, wherever the scenario is, and you can see

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00:53:04.719 --> 00:53:13.079
your future self in that scenario, remaining as calm and

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00:53:13.239 --> 00:53:22.760
focused as you are right now. And maybe you imagine

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00:53:22.880 --> 00:53:33.599
writing or reading with a gentle concentration, or completing a

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00:53:33.719 --> 00:53:41.639
task step by step with confidence, and you feel the

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00:53:41.679 --> 00:53:56.519
same relaxed alertness that you do at this moment. And

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if a distraction appears, maybe a noise astray thought, you

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just stay composed and you might notice the distraction briefly,

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00:54:16.039 --> 00:54:22.599
but then you let it go, just like watching a

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00:54:22.599 --> 00:54:34.960
cloud drift by, and return your attention to your task

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00:54:41.400 --> 00:54:51.519
because you are patient and persistent, focusing just on one

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00:54:51.719 --> 00:55:06.719
thing at a time. And notice how well you can

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00:55:06.800 --> 00:55:18.559
concentrate in this image and how good it feels to

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00:55:18.679 --> 00:55:27.280
accomplish your task with clarity. You might even feel proud

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00:55:27.320 --> 00:55:32.760
of yourself in that scenario, knowing you have done what

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00:55:32.840 --> 00:55:38.239
you set out to do and this calm focus is

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your new superpower and will be with you whenever you

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00:55:45.679 --> 00:55:59.960
need it in real life. Now allow yourself to feel,

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00:56:00.880 --> 00:56:07.119
to truly feel the happiness and confidence from this success

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00:56:09.719 --> 00:56:16.199
because you can do this. You have all the tools

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00:56:16.280 --> 00:56:27.320
within you. Your creative, curious, powerful mind is also a

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00:56:27.519 --> 00:56:33.119
focused and steady mind when you give it the chance,

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and every day you'll get a little better at use

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00:56:45.360 --> 00:56:52.119
in your focus, and every small victory is a big

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step forward. As you remember to celebrate those steps and

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to be kind to yourself always. You're learning to trust

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yourself and you believe in yourself more and more. Now

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you've done a wonderful job in this session, and now

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00:57:38.079 --> 00:57:47.960
it's time to gently conclude this hypnosis journey, and you

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00:57:48.079 --> 00:57:55.360
have a choice for how to finish, depending on whether

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you need to resume your day or drift off to sleep.

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Just take a moment to notice how relaxed and positive

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00:58:08.440 --> 00:58:15.639
you feel right now, as you know that all these

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00:58:15.840 --> 00:58:25.639
good feelings, the calm, the focus, the self compassion will

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00:58:25.639 --> 00:58:34.679
remain with you long after this session has ended, supporting

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00:58:34.760 --> 00:58:43.159
you in your daily life. And when you're ready, follow

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00:58:43.239 --> 00:58:49.000
the next steps for even waking up or drifting off

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00:58:49.039 --> 00:59:03.639
into a deep sleep if it's daytime and you need

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00:59:03.679 --> 00:59:08.079
to rewaken and refocus on your day. To start by

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taking a nice, deep, energizing breath, you can begin to

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00:59:15.239 --> 00:59:20.800
wiggle your fingers and toes, bringing gentle movement back into

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00:59:20.840 --> 00:59:25.960
your body, and you feel the waking energy flowing into

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your arms and legs. And I'll count from one to five,

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00:59:33.440 --> 00:59:36.679
and with each breath you become more alert and awake,

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carrying this calm focus with you the rest of the day.

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One starting to wake, feeling energ eyes in your body.

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00:59:55.719 --> 01:00:02.039
Two becoming more aware at the room around you, sounds

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01:00:02.199 --> 01:00:20.000
and lights returning. Three feeling clearer, refreshed, and focused as

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01:00:20.039 --> 01:00:33.920
if you've had a wonderful rest. Four almost fully awake.

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01:00:34.079 --> 01:00:41.360
Now take another deep breath, fill in your lungs with fresh,

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01:00:42.000 --> 01:00:58.519
bright energy, and five open your eyes fully awake, feeling calm, focused,

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01:00:59.400 --> 01:01:07.760
and ready to continue your day with a clear mind.

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01:01:08.920 --> 01:01:12.320
Just take a moment to stretch your arms and shoulders

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01:01:12.360 --> 01:01:17.320
if you want, and you're alert, confidant, and ready to

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01:01:17.519 --> 01:01:26.000
use your focus and creativity in anything you do today. Now,

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01:01:28.960 --> 01:01:32.480
if it's bedtime or you're ready to drift off into

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01:01:32.519 --> 01:01:36.840
a sleep, you don't need to do anything at all extep.

375
01:01:37.119 --> 01:01:43.760
Just stay relaxed, continue to lie here peacefully, feed in

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01:01:43.800 --> 01:01:50.559
the heaveness of your body as it sinks into the bed,

377
01:01:54.079 --> 01:01:57.440
as every breath takes you deeper into a state of

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01:01:57.639 --> 01:02:04.000
drowsy comfort. And there is nothing else you need to

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01:02:04.119 --> 01:02:09.679
do tonight, and nowhere else you need to be. You

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01:02:09.760 --> 01:02:24.360
can just leo completely now, feel how cozy and safe

381
01:02:24.440 --> 01:02:31.440
you are with your eyes closed, and they will remain

382
01:02:32.840 --> 01:02:38.639
closed as you begin to drift into a deep, RESTful sleep,

383
01:02:42.360 --> 01:02:49.519
and any thoughts that come will now simply turn into

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01:02:49.559 --> 01:03:05.599
a soft, dreamy images and then fade away. And as

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01:03:05.639 --> 01:03:15.679
your mind is quiet, your body is relaxed, and from

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01:03:15.719 --> 01:03:19.920
the top of your head to the bottom of your feet,

387
01:03:21.880 --> 01:03:40.239
you're comfortably warm, calm, and sleepy. Allow the deep calm

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01:03:40.360 --> 01:03:48.599
we created to carry you effortlessly into sweet, healing sleep,

389
01:03:50.719 --> 01:03:59.199
and tonight you'll sleep soundly, and your unconscious mind will

390
01:03:59.280 --> 01:04:08.800
remember all of the positive messages you heard, and you

391
01:04:08.880 --> 01:04:15.760
will continue working gently for you, helping you focus and

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01:04:17.559 --> 01:04:26.840
feel calm even after you wake. So for now you

393
01:04:26.880 --> 01:04:35.400
can just enjoy this feeling of complete peace floating into sleep.

394
01:04:38.920 --> 01:04:52.840
Good night, and sleep well. Thank you for listening. Remember

395
01:04:52.920 --> 01:05:02.719
to be kind to yourself, because you deserve to be happy.

396
01:05:03.679 --> 01:05:14.519
Be gentle with yourself. You deserve to feel safe. Lots

397
01:05:14.559 --> 01:05:36.880
of love. Bye. Relax in a more deep and meaningful way,

398
01:05:39.360 --> 01:05:44.440
maybe in a way that can not just allow you

399
01:05:44.880 --> 01:05:54.920
to feel calmer now and throughout the time we spend

400
01:05:55.000 --> 01:06:02.960
together here, not just relaxed at the end of the

401
01:06:03.039 --> 01:06:08.400
recording when it's finished and you can enjoy that sense

402
01:06:08.519 --> 01:06:25.159
of comfort and peace, But also I think it would

403
01:06:25.159 --> 01:06:41.039
be nice to have those feelings of relaxation continue for

404
01:06:41.199 --> 01:06:53.159
longer after the recording has ended, so that you can

405
01:06:54.760 --> 01:07:05.400
still benefit from listening to my voice, maybe in a

406
01:07:05.440 --> 01:07:17.960
few hours time, perhaps tomorrow, and then by listening regularly,

407
01:07:21.039 --> 01:07:25.679
especially if you find like some people do and myself

408
01:07:25.719 --> 01:07:30.280
as well. I sometimes I find one particular recording that

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01:07:30.480 --> 01:07:39.199
really resonates with me, and I just listen to it

410
01:07:39.239 --> 01:07:52.119
over and over again every morning, every evening. There was

411
01:07:52.119 --> 01:07:59.199
this recording from We're going back to about nineteen ninety nine.

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01:07:59.519 --> 01:08:05.079
It wasn't hypnosis, but it was a guided visualizations. It

413
01:08:05.199 --> 01:08:12.360
kind of was hypnosis, really, and I managed to find

414
01:08:12.400 --> 01:08:16.479
it again and it still has the same effect on me.

415
01:08:19.079 --> 01:08:28.800
And part of it was the person's voice relaxed me,

416
01:08:32.840 --> 01:08:39.479
just felt so peaceful, and I'd look forward to listening

417
01:08:40.039 --> 01:08:52.159
to her in the morning and in the evening. And

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01:08:52.439 --> 01:09:01.600
I knew before even pressing the play button that since

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01:09:01.640 --> 01:09:06.079
I've done that, pressed the play button. This is in

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01:09:06.119 --> 01:09:20.720
the days of CD players, pressed the play button, ifact

421
01:09:20.720 --> 01:09:24.760
it might have even been a tape tape recorder. I'd

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01:09:24.760 --> 01:09:34.520
lie down on the bed and then even without necessarily

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01:09:35.640 --> 01:09:46.359
listening to her words because I had them memorized. Really,

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01:09:51.039 --> 01:09:57.039
it was as if my body knew exactly what to do,

425
01:10:01.800 --> 01:10:23.640
and the muscles just almost went into automatic relaxation, and

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01:10:23.800 --> 01:10:37.439
I remember my mind would slow down. Now Now, I

427
01:10:37.560 --> 01:10:44.079
was listening to this recording in the early days of

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01:10:44.159 --> 01:10:54.880
learning hypnosis, and long before I ever made any videos

429
01:10:55.000 --> 01:10:59.680
or audio recordings myself, because I didn't start doing that

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01:11:00.199 --> 01:11:16.600
two thousand and six. I knew. I knew how helpful

431
01:11:18.479 --> 01:11:30.000
I found being able to just let go, to have

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01:11:30.199 --> 01:11:43.119
that trust in the person that I'm listening to, knowing

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01:11:43.199 --> 01:11:51.039
that it's going to be just as relaxing, if not

434
01:11:51.279 --> 01:12:00.600
more so. Each time you hear my voice, you may

435
01:12:00.640 --> 01:12:12.199
feel the same. Some people have been listening to me

436
01:12:12.439 --> 01:12:26.359
for over a decade, maybe not solidly, obviously not twenty

437
01:12:26.399 --> 01:12:34.399
four hours a day, but maybe people come back. Some

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01:12:34.439 --> 01:12:49.279
people may be listen every day. That's something that I

439
01:12:49.319 --> 01:13:05.359
do which you may not realize by listening, is when

440
01:13:05.640 --> 01:13:21.119
I record these recordings. Now, for example, I also am

441
01:13:21.359 --> 01:13:35.039
affected by the words that I say. So if I

442
01:13:35.199 --> 01:13:42.560
set you focus on your feet, notice your feet relaxing,

443
01:13:46.039 --> 01:13:53.960
I will be focusing on my feet. I will be

444
01:13:54.039 --> 01:14:12.159
noticing my feet relaxing. If I said focus on your hands,

445
01:14:14.920 --> 01:14:24.439
and maybe notice the difference between each hand, perhaps notice

446
01:14:24.560 --> 01:14:30.640
the the air in the room, the temperature of the room.

447
01:14:32.520 --> 01:14:42.920
On the backs of your hands, you may start to

448
01:14:43.479 --> 01:14:51.560
notice what almost feels like a very light breeze, even

449
01:14:51.600 --> 01:14:55.840
though there may not be any type of breeze at

450
01:14:55.880 --> 01:15:08.880
all where you are right now. And as you become

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01:15:09.520 --> 01:15:23.880
aware of your hands, I'm also aware of how relaxed

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01:15:24.159 --> 01:15:47.960
my hands our feeling now and when it comes to

453
01:15:49.479 --> 01:15:55.520
potentially drifting off to sleep, which may be the reason

454
01:15:55.840 --> 01:16:12.119
you're listening, I also feel drowsy when I make these recordings.

455
01:16:16.800 --> 01:16:33.199
I also notice my mind drifting. In fact, at times

456
01:16:35.279 --> 01:16:49.439
I've actually fallen asleep without even noticing, and then I

457
01:16:49.560 --> 01:17:01.239
carry on talking. It's only where I listen back to

458
01:17:01.560 --> 01:17:10.600
do the editing, I hear snoring, and I think, I

459
01:17:10.640 --> 01:17:20.720
don't remember snoring. I remember talking. Was this snoring was

460
01:17:21.279 --> 01:17:27.600
a pig turned up? That's why I sound like when

461
01:17:27.640 --> 01:17:38.520
I snare, how I get really into the whole experience.

462
01:17:46.479 --> 01:17:55.479
I don't know how you feel. How relaxed do you

463
01:17:55.600 --> 01:18:06.560
feel in your feet, how relaxed you feel in your hands.

464
01:18:21.640 --> 01:18:33.880
I have noticed more and more that the more relaxed,

465
01:18:35.560 --> 01:18:50.720
deeper level of comfort you feel, the easier your breathing

466
01:18:50.840 --> 01:19:13.840
becomes it's almost like hm that additional muscle relaxation. So

467
01:19:13.920 --> 01:19:37.119
this allows you to breathe easier without necessarily focusing on

468
01:19:37.159 --> 01:20:06.039
your breath, however, being able to notice the ease in

469
01:20:06.199 --> 01:20:33.399
which you breathe so naturally, you breathe so very easily

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01:20:34.960 --> 01:21:21.720
and smoothly. Whenever I imagine my breathing improving, when I've

471
01:21:21.720 --> 01:21:37.560
got my eyes closed, I tend to visualize a beautiful

472
01:21:37.720 --> 01:21:54.800
field with trees and flowers producing all that life giving oxygen.

473
01:22:15.039 --> 01:22:30.720
It feels nice to, if nothing else, just taking some

474
01:22:31.119 --> 01:23:23.800
time away from everything, enjoying that feeling of peace, serenity

475
01:23:25.439 --> 01:24:01.039
with a joyful heart. Time seems to just drip by,

476
01:24:02.199 --> 01:24:52.039
so very slowly, relaxed, so deeply peaceful, completely unattached to

477
01:24:52.920 --> 01:25:49.880
any thoughts whatsoever in this moment, completely free. Notice that

478
01:25:57.439 --> 01:26:44.000
your mind has slowed down, slowed down because nothing really

479
01:26:44.199 --> 01:27:14.800
requires your attention. You can enjoy the physical sensations of

480
01:27:14.960 --> 01:27:27.439
allowing the stress to rip out of your body, to

481
01:27:27.520 --> 01:27:51.199
appear out of every part of your body, and being

482
01:27:51.560 --> 01:28:30.239
released from your brain long your mind, slowly but surely

483
01:28:37.079 --> 01:29:25.000
the muscle slax relax rus really so very deeply, rs

484
01:29:30.159 --> 01:29:55.560
so deeply and the feelings, the pleasant feelings in your

485
01:29:55.840 --> 01:30:23.680
arms and shoulders, deepening each part of your body further

486
01:30:28.640 --> 01:31:02.119
and deeper and deeper, noticing feelings in the back of

487
01:31:02.159 --> 01:32:04.560
your neck, feelings in your wrists, muscles, in front of

488
01:32:04.600 --> 01:32:58.880
your body. I also feeling peaceful deeply, there's a sense

489
01:32:58.960 --> 01:33:40.239
of peace spreads through your very core. Even when you

490
01:33:43.199 --> 01:34:43.359
focus on your mind, your mind becomes mm hm be slower, heven, deeper, relaxing,

491
01:35:07.159 --> 01:36:19.560
so very slow. Your stomach, he's forin's stomach, your back. Notice,

492
01:36:24.039 --> 01:36:42.560
Notice how relaxed you'd never feel in the hole of

493
01:36:42.640 --> 01:37:15.600
your back. In spy from your brain all the way

494
01:37:15.720 --> 01:37:27.119
down the middle of your back, sending and receiving millions

495
01:37:27.159 --> 01:38:28.520
of messages every day, deep coomfort increasing deeply relaxed you

496
01:38:28.720 --> 01:39:05.359
men thretty, and those signals down your spine or cord

497
01:39:07.920 --> 01:39:26.800
into air every part of your body, your shins and

498
01:39:26.960 --> 01:40:14.520
your calf muscles. We are elbows h feelings of peace

499
01:40:17.439 --> 01:40:31.399
and tranquility spreading through your body, tips of your toes,

500
01:40:35.680 --> 01:40:47.159
to your eyes, your fingers, all the way till you'll

501
01:40:47.239 --> 01:42:02.840
lower back er, reiting peace, drifting mind, this wandering away,

502
01:42:12.279 --> 01:42:54.000
happy to let go, let go completely, let go, so tranquil,

503
01:43:18.159 --> 01:43:54.079
the whole body enjoying a sensor, lett him go, he

504
01:43:54.880 --> 01:45:53.000
even more peace for enjoy the space, this space of

505
01:45:53.279 --> 01:48:00.880
peace and safety. So fury fy, relaxed and letting go.

506
01:48:18.800 --> 01:48:26.439
Maybe we can just focus on the different parts of

507
01:48:26.560 --> 01:49:01.239
your body, just to notice your fullheir into your eyes

508
01:49:33.960 --> 01:50:06.840
Utuo say louis noticing in the sense of complete freedom,

509
01:50:18.840 --> 01:52:11.239
absolute freedom, drif drifa Pea's for energy peace to breeze

510
01:52:15.399 --> 01:53:26.000
much easier lest you may have or may not have

511
01:53:26.239 --> 01:54:33.159
noticed your mind drifting peaceful, moveingly, even more deeply in

512
01:54:33.239 --> 01:56:35.119
the direction of total blissful pace, blissful pace to total peace. Come,

513
01:56:40.760 --> 01:57:36.239
so calm, let him go peace with mind rexed, fury,

514
01:57:53.520 --> 01:58:50.359
so relaxed, so relaxed. Your body feels almost invisible, so

515
01:58:51.000 --> 02:00:10.159
very relaxed. I'm peaceful, so peace real liquor so peaceful sa.

516
02:00:10.680 --> 02:00:16.960
And you could start to notice that you are feeling

517
02:00:17.319 --> 02:00:28.560
more relaxed, even though I've not purposely focused your mind

518
02:00:29.479 --> 02:00:37.079
upon that sense of physical comfort that is growing within

519
02:00:37.159 --> 02:00:46.319
you throughout your body, and your mind starts to slow down,

520
02:00:51.239 --> 02:00:58.520
And that could be almost in recognition of I guess

521
02:00:58.840 --> 02:01:11.399
my speech not being particularly fast, and things just generally

522
02:01:13.000 --> 02:01:24.039
feel calmer. Just by listening to my voice, you give

523
02:01:24.119 --> 02:01:31.039
yourself an opportunity to take a break from the day,

524
02:01:33.159 --> 02:01:40.680
take a break from your life as it is, and

525
02:01:40.800 --> 02:01:48.560
to give yourself a rest, giving yourself permission to take

526
02:01:48.640 --> 02:01:54.199
some time off and to allow your body to relax

527
02:01:55.920 --> 02:02:04.079
and allow your mind to slow down, which in turn

528
02:02:06.439 --> 02:02:16.920
releases the tension any stresses that you had in your body.

529
02:02:18.039 --> 02:02:21.960
It's almost as if the parts of your body just

530
02:02:22.199 --> 02:02:33.960
open up, allowing the negativity out and at the same

531
02:02:34.039 --> 02:02:45.319
time replacing that negativity with positive heathing energy, which then

532
02:02:45.520 --> 02:02:54.760
fills your body up and your mind to also starts

533
02:02:54.800 --> 02:03:09.479
to appreciate those fearing thing sort of increasing confidence, an

534
02:03:09.560 --> 02:03:26.680
almost uplifting feeling, positive healing, an energy that spreads through

535
02:03:26.720 --> 02:03:37.399
your body like a wave of comfort. And all this

536
02:03:37.720 --> 02:03:49.800
comes from just allowing yourself a few minutes, maybe half

537
02:03:49.840 --> 02:03:53.680
an hour, however long you want it to be, to

538
02:03:54.000 --> 02:04:07.840
just rest and allow your mind and your body to

539
02:04:07.920 --> 02:04:25.000
almost reset itself to the settings of comfort and relaxation, calmness,

540
02:04:28.840 --> 02:04:38.239
which allows more room for feelings of pleasure and happiness

541
02:04:42.199 --> 02:04:51.199
to move around your body and into your mind, almost

542
02:04:51.840 --> 02:04:56.439
as if your mind and your body are sinking together,

543
02:05:00.680 --> 02:05:10.760
almost mirroring each other with that growing positivity and calmness,

544
02:05:15.439 --> 02:05:22.680
and it feels nice. It really does feel nice to

545
02:05:22.880 --> 02:05:28.680
know that you are the one that has allowed yourself

546
02:05:32.000 --> 02:05:44.279
to feel more comfort and to experience more of this

547
02:05:46.039 --> 02:06:02.840
deep relaxation spreading throughout your body. So I focus on

548
02:06:03.079 --> 02:06:08.800
each part of your body. You can notice that that

549
02:06:09.119 --> 02:06:25.800
part becomes even more relaxed just by focusing on it.

550
02:06:25.800 --> 02:06:35.479
It becomes even more calm and comfortable just by focusing.

551
02:06:39.520 --> 02:06:45.640
And as I move down your body, starting at your head,

552
02:06:48.000 --> 02:06:54.720
the parts that you've already focused on will continue to

553
02:06:54.880 --> 02:07:02.520
relax deeply, and those parts to with not yet focused

554
02:07:02.560 --> 02:07:15.960
on or just automatically release any remain intention in anticipation

555
02:07:16.319 --> 02:07:29.319
of even more comfort about to come. Now, I'm going

556
02:07:29.399 --> 02:07:36.319
to start by focusing on your forehead. Just being aware

557
02:07:36.640 --> 02:07:45.279
of the feelings of your forehead and any background sounds

558
02:07:47.000 --> 02:07:51.920
like mister Herbert the pigeon can just allow you to

559
02:07:52.039 --> 02:07:59.319
feel even more relaxed. Just means you're in the moment.

560
02:08:02.439 --> 02:08:09.479
This isn't this isn't a sterile environment. This is the world.

561
02:08:11.239 --> 02:08:17.279
I live in the countryside, so there's lots of nature

562
02:08:17.800 --> 02:08:28.319
sounds around. So as you focus on your forehead, just

563
02:08:28.560 --> 02:08:36.920
notice how it becomes even more relaxed as you focus

564
02:08:38.640 --> 02:08:48.279
only on my voice and that part of your body.

565
02:08:48.319 --> 02:08:56.600
Moving down to your eyes, focusing on your eyes, noticing

566
02:08:59.079 --> 02:09:08.800
how your eyelids feel so heavy yet so light at

567
02:09:08.800 --> 02:09:15.279
the same time, and all the muscles around your eyes

568
02:09:15.520 --> 02:09:30.000
relaxing completely. Moving your focus down to your mouth, your lips,

569
02:09:30.399 --> 02:09:37.079
your tongue, your teeth, and your gumbs, the whole of

570
02:09:37.199 --> 02:09:52.239
your mouth relaxing, calm and loose, as you focus now

571
02:09:52.800 --> 02:09:59.920
on your jaw, not just a part of your journey,

572
02:10:00.079 --> 02:10:04.600
your mouth and your chin, but all the way up

573
02:10:05.239 --> 02:10:11.279
the size of your face to your ears, that hole

574
02:10:11.960 --> 02:10:22.399
of your jaw feeding more relaxed.

575
02:10:25.840 --> 02:10:34.359
And calm.

576
02:10:34.720 --> 02:10:43.880
Focusing on your neck, the front of your neck and

577
02:10:43.920 --> 02:10:56.960
your throat relaxing and loose and calm. The sides of

578
02:10:57.039 --> 02:11:02.319
your neck out, and the left side of your neck

579
02:11:05.239 --> 02:11:08.800
relax and loose.

580
02:11:12.479 --> 02:11:14.319
And calm.

581
02:11:19.600 --> 02:11:26.479
And now the back of your neck, focusing on the

582
02:11:26.560 --> 02:11:37.000
back of your neck, letting go of any tension that

583
02:11:37.159 --> 02:11:42.640
may have been there before, and enjoying that.

584
02:11:45.199 --> 02:11:56.399
Sense of increasing comfort and release that you can experience

585
02:11:57.479 --> 02:12:07.079
in the back of your neck. Moving down your back

586
02:12:09.479 --> 02:12:14.239
and moving either side of your spine right from the

587
02:12:14.319 --> 02:12:19.720
top of your back all the way down to the

588
02:12:19.760 --> 02:12:37.000
bottom of your back, down to your lower back, and

589
02:12:37.119 --> 02:12:44.279
as you move up and down your spine, you can

590
02:12:44.399 --> 02:12:52.640
feel the muscles either side of your spine relaxing even more.

591
02:13:00.119 --> 02:13:06.920
And as those muscles relax, that sense of comfort starts

592
02:13:06.960 --> 02:13:17.079
to spread outwards from your spine into both sides of

593
02:13:17.159 --> 02:13:24.199
your back, the top of your back, the middle, and

594
02:13:24.319 --> 02:13:33.840
your lower back. And as you scan gently and slowly

595
02:13:35.039 --> 02:13:40.399
up and down your back, there's the muscles in the

596
02:13:40.399 --> 02:13:50.279
top of your back relax and become looser. The muscles

597
02:13:50.399 --> 02:13:56.079
in the middle of your back also seem to just

598
02:13:56.479 --> 02:14:11.000
almost divide from each other, sparating and almost melting, and

599
02:14:11.199 --> 02:14:17.279
in your lower back it seems to be an extra

600
02:14:17.479 --> 02:14:33.600
special feeling of comfort. The spreads into your hips, sit

601
02:14:33.720 --> 02:14:41.840
down your lower back, into your hips, into the area

602
02:14:41.920 --> 02:14:50.439
where your cosis are, and into your buttocks, and all

603
02:14:50.479 --> 02:14:59.680
those muscles that spread from your lower back into your

604
02:14:59.760 --> 02:15:13.239
hi area start to melt, start to really let go.

605
02:15:19.800 --> 02:15:24.680
Don't even know where about. To focus on your shoulders.

606
02:15:26.359 --> 02:15:33.520
Your back and your spine will continue to let go,

607
02:15:36.439 --> 02:15:52.159
continue to relax so calmly, and as you focus on

608
02:15:52.199 --> 02:16:00.319
your shoulders, you may notice that they're already feeding hm,

609
02:16:02.960 --> 02:16:35.920
really loose, already feeding calm and feeding those muscles. Then

610
02:16:36.079 --> 02:16:48.520
move from your neck into your shoulders. Feel so soft

611
02:16:51.760 --> 02:17:17.360
and gentle, so smooth and calm, and the feeling in

612
02:17:17.440 --> 02:17:32.239
your shoulders seens to spread deep into your shoulders, that

613
02:17:32.559 --> 02:17:41.479
sense of relaxation, not just traveling deeply into your muscles,

614
02:17:44.920 --> 02:17:58.120
but also relaxing the bones and moving all away to

615
02:17:58.360 --> 02:18:07.319
underneath your arms, relaxing a whole area between the tops

616
02:18:07.399 --> 02:18:21.840
of your shoulders and underneath your arms, healing. You feel

617
02:18:22.000 --> 02:18:35.440
so relaxed and comfortable in your shoulders. Who sends that

618
02:18:37.760 --> 02:18:59.760
deep healing message into your arms? You may feel almost

619
02:18:59.799 --> 02:19:05.120
as if your arms are not even there, because they're

620
02:19:05.159 --> 02:19:48.159
so relaxed, so deeply relaxed, so so calm, so loose,

621
02:19:55.479 --> 02:20:03.319
not feeling spreading a all the way down your arms,

622
02:20:05.559 --> 02:20:31.559
two elbows, including your elbows circumforts, spreads or a way

623
02:20:34.280 --> 02:20:49.280
into your wrists, your forearments and your wrists so heavy.

624
02:20:52.920 --> 02:21:37.200
Yet at the same time, sunlight and gentle fukusy now

625
02:21:37.600 --> 02:22:15.360
on your hands, my hands, so peaceful in your hands,

626
02:22:33.840 --> 02:22:52.879
there's a sense of real peace. It just seems to

627
02:22:56.879 --> 02:23:17.799
I feel so familiar when your hands, relax deeply. Mhm, yes,

628
02:23:35.520 --> 02:24:44.000
your things. A thing is sidles, you think it's tips.

629
02:25:12.600 --> 02:25:31.799
Moving your attention to the front of your body, so comfortable,

630
02:25:42.760 --> 02:27:08.000
Moving your focus to your legs, A muscles.

631
02:27:09.440 --> 02:28:02.120
In your thighs, your knees, so relaxed, a carved musselves

632
02:28:03.479 --> 02:28:05.280
and just shans.

633
02:28:08.399 --> 02:30:29.200
Copuzedly four the feathing in your feet, sir, peaceful, so calm,

634
02:30:29.280 --> 02:31:21.479
so peaceful, so calm, so peaceful, so calm so peace

635
02:31:21.959 --> 02:31:54.559
fall RelA sin peace fall so calm, loving that deep relaxation,

636
02:31:56.200 --> 02:32:18.440
to spread your chest, in your stomach, letting go of everything.

637
02:32:29.680 --> 02:32:35.719
So I'm gonna start counting down now from twenty down

638
02:32:35.760 --> 02:32:43.920
to one. You can imagine in a way it's like

639
02:32:44.680 --> 02:32:51.159
just walking down some steps, and each step or twenty steps,

640
02:32:51.200 --> 02:33:00.159
and each step represents a level of comfort, each that

641
02:33:00.840 --> 02:33:16.399
represents a deepening of that comfort, and the fervies you

642
02:33:16.520 --> 02:33:21.920
walk down those steps that the deeper and more relaxed

643
02:33:22.120 --> 02:35:17.079
you feel. So starting with number twenty, twenty, nineteen, eighteen, seventeen,

644
02:36:03.360 --> 02:44:27.959
sixteen eight four four teen too well five eight nine

645
02:44:28.520 --> 02:46:06.000
eight seven s.

646
02:46:27.040 --> 02:47:18.000
Six D.

647
02:48:21.399 --> 02:54:15.760
Five four one. And now as you focus on your eyes,

648
02:54:25.319 --> 02:54:35.680
we're gonna count down from ten dout to one, focusing

649
02:54:36.959 --> 02:54:45.280
just on your eyes, your eyelids, the muscles around your eyes,

650
02:54:48.280 --> 02:54:57.000
your eye walls themselves, a whole area that makes up

651
02:54:57.040 --> 02:55:13.120
your eye. And as we count down from ten down

652
02:55:13.200 --> 02:55:28.760
to one, whilst focusing on your eyes, you'll become twice

653
02:55:29.200 --> 02:55:40.920
is relaxed with each number counting down that you may

654
02:55:40.959 --> 02:55:49.959
find the all you want to do is just to

655
02:55:50.079 --> 02:55:57.280
drift off to sleep. And if that's what you want,

656
02:56:00.280 --> 02:56:13.159
then just allow yourself to do that. Now, focus in

657
02:56:13.200 --> 02:56:20.319
on your eyes. I'm going to begin counting down from

658
02:56:20.479 --> 02:59:25.559
ten down to one right now. Ten nine eight seven

659
02:59:29.600 --> 03:05:49.000
ye five four three two one. So counted down from

660
03:05:49.040 --> 03:06:06.920
ten to one ten nine eight seven six five four

661
03:06:09.799 --> 03:06:24.600
three two one. And maybe that was a bit too

662
03:06:24.719 --> 03:06:29.000
quick in order to relax. Maybe it's a bit too

663
03:06:29.040 --> 03:06:37.360
fast for you to notice the calming of your body,

664
03:06:38.319 --> 03:06:42.879
maybe even a little bit of pressure there, like you're

665
03:06:42.920 --> 03:06:45.760
counting down from ten to one. Would you expect me

666
03:06:45.840 --> 03:06:49.319
to do? Man, expect me to stick go with floppy

667
03:06:50.600 --> 03:06:58.719
just because you're counting down. We could try it again,

668
03:07:00.079 --> 03:07:06.079
but this time I go this lower. This time, as

669
03:07:06.120 --> 03:07:11.040
you focus on the whole of your body before we

670
03:07:11.239 --> 03:07:18.399
focus on your legs, just notice how your body does

671
03:07:20.040 --> 03:07:33.200
start to feel more relaxed with every number that I

672
03:07:33.360 --> 03:08:45.000
count down ten nine, eight, seven, six, five four three

673
03:08:45.319 --> 03:09:23.079
two one, And just notice how how you feel, generally,

674
03:09:23.479 --> 03:09:37.840
how your body feels. It's not necessarily even about counting

675
03:09:37.920 --> 03:09:45.200
down from ten to one. It's that space that you have,

676
03:09:46.360 --> 03:10:04.879
that space between being active physically or mentally to just

677
03:10:09.559 --> 03:10:14.799
sitting or lying down, just being there, not doing anything,

678
03:10:14.959 --> 03:10:21.600
not saying anything, nor needing to think about anything. So

679
03:10:22.239 --> 03:10:25.319
it opens up a space, you know, a bit of

680
03:10:25.319 --> 03:10:36.360
a space, a gap. And the more I came down

681
03:10:36.360 --> 03:10:43.760
from ten to one, the bigger that gap becomes. So

682
03:10:43.879 --> 03:10:56.319
there's that gap of calmness, of comfort, relaxation. It's a

683
03:10:56.399 --> 03:11:10.520
nice feeling, and it moves those stresses or discomforts physically

684
03:11:10.639 --> 03:11:23.200
or emotionally, moves them away. Allows you.

685
03:11:25.479 --> 03:11:26.079
To just.

686
03:11:29.000 --> 03:11:35.760
Slow down, someone to count again from ten down to one,

687
03:11:36.120 --> 03:11:46.399
and notice that gap widening the gap. And as it widens,

688
03:11:46.440 --> 03:11:52.520
it's almost like the stress and attention falls into the

689
03:11:52.559 --> 03:12:49.280
gap and gives you that distance, that space. Now ten nine, eight, seven, six,

690
03:13:02.000 --> 03:14:23.559
five four three two one. Now, how does your body feel.

691
03:14:25.440 --> 03:14:37.200
Now?

692
03:14:38.319 --> 03:14:53.639
Can you notice do you feeling calmer, the feeling more

693
03:14:54.040 --> 03:15:21.520
relaxed as we now focus on your legs, just your legs.

694
03:15:37.440 --> 03:15:57.600
We're just gonna start with focusing on your thighs. Of course,

695
03:15:57.680 --> 03:16:01.399
it's not the most ex sighting thing to be doing,

696
03:16:02.200 --> 03:16:08.600
because I'm sure, like most of your body is not

697
03:16:08.639 --> 03:16:20.920
a lot going on right now. Just focusing on the

698
03:16:20.959 --> 03:16:27.040
whole of your thighs, the tops of your thighs, the

699
03:16:27.319 --> 03:16:33.959
sides of your thighs, the bottoms of your thighs, your

700
03:16:34.040 --> 03:16:39.399
outer thighs, and your inner thighs. Basically the whole of

701
03:16:39.440 --> 03:16:47.280
your thigh that leads into your hip and it goes

702
03:16:48.280 --> 03:17:01.840
down to your knee joints. Now, this is a big area.

703
03:17:02.879 --> 03:17:07.840
It's a very heavy area. It's very strong, probably the

704
03:17:07.920 --> 03:17:22.639
strongest muscles in your body or in your thighs. But

705
03:17:22.680 --> 03:17:31.200
I don't think we perhaps give enough attention to our thighs.

706
03:17:37.040 --> 03:17:47.799
Perhaps we don't acknowledge how important our thighs are to

707
03:17:47.959 --> 03:18:08.639
our lives, how much they actually do for us all

708
03:18:08.680 --> 03:18:19.159
through our lives. And it may seem to sound really weird,

709
03:18:19.239 --> 03:18:27.719
but I think that all of our body parts, especially

710
03:18:27.719 --> 03:18:35.360
our thighs, need some TLC, a bit of love shown,

711
03:18:36.360 --> 03:18:55.120
a bit of acknowledgement. Thank you, gratitude for our thighs

712
03:18:55.319 --> 03:19:04.200
do for us. And I know this may sound of

713
03:19:04.280 --> 03:19:10.479
it strange. Maybe you think, why am I sure that?

714
03:19:10.479 --> 03:19:13.040
How I should be out in the garden hugging a

715
03:19:13.120 --> 03:19:21.479
tree or something. Well, it's hard to set a microphone

716
03:19:21.559 --> 03:19:24.639
up on a tree. That's why I'm doing this indoors.

717
03:19:24.680 --> 03:19:28.200
Otherwise I would be outside hugging a tree. Now I

718
03:19:28.239 --> 03:19:37.000
can't see the television from the tree. If you move

719
03:19:37.079 --> 03:19:46.959
down to your knees gaining such an important part, and

720
03:19:47.000 --> 03:19:51.600
I think we don't necessarily I'll speak for myself here,

721
03:19:53.920 --> 03:19:59.079
I don't necessarily appreciate all that my knees do for

722
03:19:59.159 --> 03:20:05.680
me until I have a problem with my knee. It's occasionally,

723
03:20:05.719 --> 03:20:10.680
if I ever maybe i'll bash it, or it's aching

724
03:20:10.840 --> 03:20:17.319
for some reason. It's then that I realize how much

725
03:20:17.360 --> 03:20:21.799
it does. You know, the benefit of being able to

726
03:20:21.920 --> 03:20:31.200
use my legs without any kind of physical discomfort is

727
03:20:31.959 --> 03:20:40.760
a beautiful thing that's possibly not appreciated until it's temporarily removed.

728
03:20:41.840 --> 03:20:48.920
You know that's comfort. But as you focus on your knees,

729
03:20:51.000 --> 03:20:56.680
regardless of how your knees feel, you can have that

730
03:20:56.920 --> 03:21:03.120
sense of gratitude and love to your knees for all

731
03:21:03.200 --> 03:21:15.520
that they do for you, and you can still have

732
03:21:15.559 --> 03:21:19.799
that attention on your thighs and maybe notice how your

733
03:21:19.840 --> 03:21:31.719
thighs feel. Maybe you've noticed that they are relaxing more

734
03:21:33.479 --> 03:21:45.239
deeply as you focus now on the bottoms of your legs,

735
03:21:45.600 --> 03:21:51.040
your shins and your calf muscles, and the bones between

736
03:21:51.200 --> 03:21:57.399
your knees and your feet incorporate, and of course your

737
03:21:57.440 --> 03:22:10.559
ankles so important. Anyone that's had even like the slightest

738
03:22:10.959 --> 03:22:17.040
sprain of an ankle knows how how much we take

739
03:22:18.319 --> 03:22:27.200
our ankles for granted. And it's kind of strange in

740
03:22:27.239 --> 03:22:32.440
a way when you think that. You know, logically, our

741
03:22:32.479 --> 03:22:36.040
wrists are a lot thinner than the rest of our arms,

742
03:22:37.040 --> 03:22:40.559
which is okay, it doesn't I can't see any problem

743
03:22:40.600 --> 03:22:45.520
with that because we're just picking stuff up. But our

744
03:22:45.559 --> 03:22:51.440
ankles so much thinner than the rest of our legs,

745
03:22:57.799 --> 03:23:02.239
and from a physics perspective or logical even it doesn't

746
03:23:02.280 --> 03:23:08.319
really make sense that all this weight would ultimately be

747
03:23:09.399 --> 03:23:19.440
resting on your ankles then leading to your feet. That

748
03:23:20.000 --> 03:23:28.239
thin area, a thin bone. Yeah, it does so much

749
03:23:28.319 --> 03:23:35.399
great work. Supports us, supports our body for a lifetime,

750
03:23:40.120 --> 03:23:49.920
helps us to balance, helps you to get around and

751
03:23:50.000 --> 03:24:04.040
be mobile. And there's the calf muscles. Of course, when

752
03:24:04.079 --> 03:24:07.239
I was younger, I couldn't see the point in calf muscles.

753
03:24:07.920 --> 03:24:12.680
It didn't seem to do anything. Okay, if I walked

754
03:24:12.680 --> 03:24:16.399
around on tiptoes, then my calf muscles get some work.

755
03:24:17.799 --> 03:24:20.360
But of course that's not true. The calf muscles are

756
03:24:20.399 --> 03:24:30.280
being used whenever we use our legs and your shins

757
03:24:33.559 --> 03:24:42.600
there to protect your lower legs, shaped in a way,

758
03:24:44.399 --> 03:24:56.559
almost as a protector for the bone, leading of course

759
03:24:56.600 --> 03:25:06.760
to your ankles and your feet. But we're not going

760
03:25:06.799 --> 03:25:09.000
to focus on your feet. We're just going to focus

761
03:25:09.040 --> 03:25:15.680
on the legs. I realize that now that I've mentioned

762
03:25:15.719 --> 03:25:20.440
your feet, it probably focuses on them anyway, So maybe

763
03:25:20.479 --> 03:25:26.639
I should focus on your feet a little bit. You

764
03:25:26.680 --> 03:25:31.319
can have them in your awareness the same as you

765
03:25:31.920 --> 03:25:35.840
have your thighs in your awareness. Even though we haven't

766
03:25:35.879 --> 03:25:41.680
been focusing on your thighs a few minutes, we've been

767
03:25:41.680 --> 03:25:56.079
focusing on your ankles, there's still that sensation of comfort

768
03:25:58.840 --> 03:26:10.760
in your thighs in this that movement of energy, because

769
03:26:10.799 --> 03:26:17.799
the thighs hold lots of different sensations. Of course, there's

770
03:26:17.840 --> 03:26:22.639
the muscles, the big straw muscles that we have in

771
03:26:22.680 --> 03:26:36.639
our thighs. But the skin on the outside of the thighs,

772
03:26:37.520 --> 03:26:42.200
as in the outside of all of our body, can

773
03:26:42.280 --> 03:26:57.639
be very sensitive, sensitive to the touch, sensitive to temperature.

774
03:27:00.200 --> 03:27:07.719
And inside your thighs the bones, there's the muscle, there's

775
03:27:07.760 --> 03:27:12.600
the blood, vessels, the ar trees, it's all this stuff

776
03:27:12.719 --> 03:27:21.440
that's inside your thighs. And I guess sometimes it'd be

777
03:27:21.520 --> 03:27:25.719
nice if you could actually put your fingers inside your

778
03:27:25.719 --> 03:27:31.959
thighs and a message, so you can message on the outside,

779
03:27:32.200 --> 03:27:35.120
of course, but to be able to get deep into

780
03:27:35.159 --> 03:27:40.000
the muscles and to be able to just message inside

781
03:27:40.040 --> 03:27:47.040
your thighs, message in the bones of your leg, massage

782
03:27:47.120 --> 03:27:56.719
in all the veins, and just gently healing your thighs,

783
03:28:00.280 --> 03:28:07.239
and you could move down messaging inside your knees. It's

784
03:28:07.079 --> 03:28:13.840
a message in those bones, but with healing fingertips spreading

785
03:28:13.879 --> 03:28:19.760
that healing energy deep into the joints of your knees.

786
03:28:25.079 --> 03:28:28.760
Of course, there's the back of your your knee, you know,

787
03:28:28.879 --> 03:28:34.879
the inside crease where your knee is. It's a very

788
03:28:35.079 --> 03:28:41.120
sensitive area. Very it feels very nice when you stroke it.

789
03:28:42.360 --> 03:28:45.760
That might be because it's an area that's not really

790
03:28:45.920 --> 03:28:52.559
touched very often. It's almost like a hidden part, that

791
03:28:52.719 --> 03:28:59.479
crease in your legs. It's almost it's like a part

792
03:28:59.600 --> 03:29:04.479
that it has a sensitivity, which is a little bit different.

793
03:29:12.280 --> 03:29:22.239
Of course, it's protected by your legs. So you can

794
03:29:22.280 --> 03:29:27.680
imagine putting your fingers into that crease in your legs,

795
03:29:33.000 --> 03:29:36.959
that fold in between your legs. You can just massage

796
03:29:37.000 --> 03:29:44.079
with your fingertips. Imagine your fingertips going inside, massage in

797
03:29:44.200 --> 03:29:53.760
the muscle tissue. You can of course feel the bones

798
03:29:54.159 --> 03:30:06.120
of your knees heading through your fingertips. And then as

799
03:30:06.159 --> 03:30:11.840
you go down to your calf muscles. Now that's the

800
03:30:11.879 --> 03:30:15.440
part I'd like to be able to really put my

801
03:30:15.520 --> 03:30:24.360
fingertips deep inside my calf muscles, massage in every single

802
03:30:25.319 --> 03:30:37.000
tissue of that muscle, healing every part. And then doing

803
03:30:37.040 --> 03:30:45.399
the same for my shins, massage in gently stroking the bones,

804
03:30:47.120 --> 03:30:52.840
gently stroking them, healing in a loving way, because they

805
03:30:52.920 --> 03:30:59.440
deserve to be treated as the precious bones that they are,

806
03:31:00.639 --> 03:31:03.920
Because our legs are so precious as in all the

807
03:31:03.959 --> 03:31:09.719
other parts of our body, and more precious of anyture

808
03:31:12.319 --> 03:31:28.360
on the planet. When you start to think about your

809
03:31:28.479 --> 03:31:39.840
legs in this way, it can change your perspective. It

810
03:31:39.920 --> 03:31:45.639
might sound a bit a bit silly to start with,

811
03:31:46.840 --> 03:31:53.239
the idea of having love for your legs, showing appreciation

812
03:31:55.159 --> 03:32:00.920
for your thighs, wanting to be able to put your

813
03:32:00.959 --> 03:32:09.239
hands in your thighs, massage the muscles and the bones,

814
03:32:11.079 --> 03:32:16.799
and to get your fingers deep in there, releasing all tension,

815
03:32:19.680 --> 03:32:28.479
just to show how much you care about your legs,

816
03:32:29.159 --> 03:32:32.959
how much you care for what your legs do for

817
03:32:33.079 --> 03:32:46.760
you regularly, your knees, your calves, your ankles, the strength

818
03:32:46.840 --> 03:32:54.920
of your ankles, considering how thin they are compared to

819
03:32:55.000 --> 03:33:01.719
the rest of your legs, especially your thighs, yet they're

820
03:33:01.840 --> 03:33:14.120
so strong, so flexible, absolutely amazing things. Your ankles are

821
03:33:17.959 --> 03:33:23.200
truly a gift because of what they do for you,

822
03:33:28.520 --> 03:33:35.520
supporting all that weight, regardless of how what weight you are,

823
03:33:36.680 --> 03:33:41.479
even if you're only ate stone, there's still a lot

824
03:33:41.479 --> 03:33:48.200
of weight for these little ankles. Now, I'm a lot

825
03:33:48.399 --> 03:33:58.360
heavier than eight stone double dock, yet my ankles support

826
03:33:58.399 --> 03:34:05.799
my body or the time. What they do give off

827
03:34:05.799 --> 03:34:11.239
a sigh of relief when I sit down. That's have

828
03:34:11.399 --> 03:34:20.479
my whole legs do. My feet feet also go, my

829
03:34:20.559 --> 03:34:48.159
toes clap. The're so happy. Your legs really are amazing.

830
03:34:50.719 --> 03:34:54.399
And I know that talking about talking about your legs

831
03:34:54.520 --> 03:35:01.120
is probably possibly among the most i boring things you've

832
03:35:01.120 --> 03:35:10.200
ever heard anyone say. Possibly they're boring or not. Everything

833
03:35:10.200 --> 03:35:25.719
I said is true. Your legs are amazing. Your legs

834
03:35:25.840 --> 03:35:45.399
deserve not just respect, they deserve to relax deeply. They

835
03:35:45.520 --> 03:35:50.840
deserve to take some time out of the day to

836
03:35:51.040 --> 03:36:27.239
just let go completely. The legs really can relax. And

837
03:36:27.319 --> 03:36:31.319
because the legs are so such a most you know,

838
03:36:31.520 --> 03:36:37.479
very important part of your body. When you relax your legs,

839
03:36:37.559 --> 03:36:44.920
the rest of your body also naturally follows in that

840
03:36:48.479 --> 03:36:59.360
journey of comfort. I can feel it in my hips.

841
03:37:00.719 --> 03:37:07.879
My hips feel really loose, and also my lwer back

842
03:37:07.920 --> 03:37:14.559
as well. My lower back really feels it feels stretched,

843
03:37:15.639 --> 03:37:18.719
even though I'm just sitting in a chair and there's

844
03:37:18.799 --> 03:37:24.079
no stretching as far as I'm aware that I'm doing.

845
03:37:25.040 --> 03:37:27.639
But it's almost as if the muscles are just relaxed

846
03:37:27.680 --> 03:37:33.280
so much that there is a natural stretch as the

847
03:37:33.399 --> 03:37:55.680
tension has reduced a lot. And I'm now going to

848
03:37:55.760 --> 03:38:03.280
count down from ten down to one, and you can

849
03:38:03.319 --> 03:38:32.120
continue to fill wonderfully relaxed ten nine eight, seven, six, five,

850
03:38:36.719 --> 03:39:04.799
four three two one relax. So I'm just going to

851
03:39:04.879 --> 03:39:10.520
count down and fire down to one. And as a countdown,

852
03:39:11.559 --> 03:39:16.559
if you just focus on the numbers, just the numbers

853
03:39:17.959 --> 03:39:26.959
counting down, and notice how you feel in this moment

854
03:39:28.680 --> 03:39:33.120
as you hear the numbers counting down, knowing that those

855
03:39:33.239 --> 03:39:46.360
numbers counting down represent you feeling calmer, not just in

856
03:39:46.399 --> 03:39:54.760
your body, but also relaxing your mind. I'll just notice

857
03:39:54.799 --> 03:40:00.879
how you feel. There's nothing to do, there's nothing to say,

858
03:40:01.520 --> 03:40:38.680
there's nothing to think about, starting with number five, four, three,

859
03:40:38.920 --> 03:41:06.440
two one. Now, as you notice gradual letting go the

860
03:41:06.799 --> 03:41:14.479
tension in your body, you may also begin to notice

861
03:41:14.559 --> 03:41:23.079
and be aware of how your mind is starting to

862
03:41:23.120 --> 03:41:31.040
slow down. This is just a natural thing that happens.

863
03:41:32.319 --> 03:41:37.559
It's not really a special procedure. It's just natural because

864
03:41:37.600 --> 03:41:43.520
as your body relaxes, your mind also starts to relax.

865
03:41:45.079 --> 03:41:48.760
And the more your mind relaxes, the more your body relaxes.

866
03:41:48.879 --> 03:41:59.520
It's just a continuous circle of relaxation. And is that

867
03:42:00.639 --> 03:42:08.559
calmness that comes from relative quietness. You know, even even

868
03:42:08.559 --> 03:42:15.600
if there's background sounds either your side online, it's still

869
03:42:16.040 --> 03:42:21.319
going to be quite calm. You know, you haven't got

870
03:42:21.360 --> 03:42:26.520
the television on there's no music in the background unless

871
03:42:26.520 --> 03:42:33.959
you're listening to the recording. With music, of course, you're

872
03:42:34.120 --> 03:42:36.280
very likely not going to be sitting in a room

873
03:42:36.319 --> 03:42:40.959
with other people. Of course you might be, but generally

874
03:42:41.079 --> 03:42:45.680
it's more ideal if you can do this on your own,

875
03:42:45.879 --> 03:42:56.040
so no distractions, and when you stop thinking about stuff,

876
03:43:02.520 --> 03:43:12.840
relaxation automatically rises, a sense of comfort starts to grow,

877
03:43:17.319 --> 03:43:24.079
and without trying to build it up into something fantastical

878
03:43:24.399 --> 03:43:36.159
or something magical, this is just a natural process, something

879
03:43:36.280 --> 03:43:47.319
that's easy to accomplish. In fact, it's almost the sense

880
03:43:47.360 --> 03:43:54.239
of relaxing completely happens really when you put no effort

881
03:43:54.520 --> 03:43:58.440
into it. It's not something that you can really force.

882
03:44:01.040 --> 03:44:10.440
It's something that happens naturally. And part of the process

883
03:44:10.840 --> 03:44:22.040
of this recording and others is simply two allow you

884
03:44:24.399 --> 03:44:35.360
to take advantage of this space, this time, to just

885
03:44:39.440 --> 03:44:50.200
let go, to just be here, to be in tune

886
03:44:50.680 --> 03:45:02.799
with how you feel, yet with the intention of wanting

887
03:45:03.079 --> 03:45:15.200
to relax deeply and maybe even to fall asleep, depending

888
03:45:15.399 --> 03:45:21.680
on what it is that you wish for yourself in

889
03:45:21.760 --> 03:45:37.959
this moment. As we know, relaxing is the majority of

890
03:45:38.040 --> 03:45:42.799
the process of falling asleep. The actual falling asleep. Part

891
03:45:42.879 --> 03:45:51.040
is the tiny bit at the end. The deeper relaxed

892
03:45:51.360 --> 03:46:13.200
do you become, the easier find yourself drifting. You can

893
03:46:13.239 --> 03:46:21.920
also if you choose stay focused on my voice and

894
03:46:23.440 --> 03:46:53.600
really enjoy the process, gradually relaxing each muscle in your

895
03:46:53.639 --> 03:47:28.239
body effortlessly and just observing the sensation of letting go completely.

896
03:47:34.239 --> 03:47:42.040
This time, I'm going to count from six down to one,

897
03:47:43.120 --> 03:47:52.280
and you can notice your mind calming down more with

898
03:47:52.680 --> 03:48:06.399
each number that you hear me say, naturally, feeling calm

899
03:48:06.879 --> 03:51:05.680
and slow and peaceful, six, five, four, three two one,

900
03:51:06.159 --> 03:51:15.799
being aware of how your mind has slowed right down,

901
03:51:19.000 --> 03:51:42.440
sinking deeply into relaxation. And as you focus on your mind,

902
03:51:42.680 --> 03:51:55.200
you may notice that there are some thoughts still there,

903
03:51:55.239 --> 03:52:04.799
maybe some stubborn thoughts that for some reason perhaps need

904
03:52:04.840 --> 03:52:20.079
your attention. That's what you can do is send love

905
03:52:20.280 --> 03:52:33.959
to those thoughts. Sprinkle those thoughts with love like all

906
03:52:34.079 --> 03:52:39.760
petals from a flower. Just sprinkle it over them, petals

907
03:52:39.760 --> 03:52:46.959
filled with love towards those thoughts, to let those thoughts

908
03:52:47.200 --> 03:52:54.040
know that you're not abandoned in them. You just need them,

909
03:52:55.239 --> 03:53:06.360
You require them to just can't down, slow down, quiet

910
03:53:06.680 --> 03:53:22.079
down for now, So as you focus on those remaining

911
03:53:22.239 --> 03:53:27.520
thoughts as we count down this time from seven down

912
03:53:27.559 --> 03:53:36.680
to one. With each number, just imagine sprinkling those flower

913
03:53:36.799 --> 03:53:55.879
petals of love, kindness, gratitude over those thoughts, which will

914
03:53:55.920 --> 03:54:05.879
allow them to just melt away and relaxed deeply. With

915
03:54:06.040 --> 03:54:20.319
every number, those thoughts will become more and more relaxed,

916
03:54:25.879 --> 03:56:49.920
starting with number seven, six, five, four, three, two one,

917
03:56:57.000 --> 03:57:14.040
And isn't sit now? Notice how relaxed your feeling in

918
03:57:14.079 --> 03:57:35.639
your body. We're going to focus on your hands, because

919
03:57:35.719 --> 03:57:42.000
the more relaxed your hands are, the more relaxed your

920
03:57:42.079 --> 03:58:02.840
body and mind are. And this you focus on your

921
03:58:03.000 --> 03:58:13.200
hands and your fingers. There's nothing needed to be done.

922
03:58:14.200 --> 03:58:19.280
There's no clenching of fists or tents in the fingers

923
03:58:19.399 --> 03:58:33.079
or anything like that. It's just noticing and focusing on

924
03:58:33.159 --> 03:59:01.479
your hands, noticing how they feel. Because the more relaxed

925
03:59:01.799 --> 03:59:11.520
your hands feel, the calmer your mind feels, and the

926
03:59:11.840 --> 03:59:28.799
more comfort you feel throughout your body. And you may

927
03:59:31.239 --> 04:00:13.639
have already noticed your mind is starting to dress f

928
04:00:13.959 --> 04:00:29.079
since just on your hands and fingers, allowing them to

929
04:00:31.559 --> 04:00:43.120
experience a real deepening of that relaxation in your hands

930
04:00:43.159 --> 04:01:09.680
and fingers more and more relaxed. Each number from eight

931
04:01:12.120 --> 04:01:24.280
down to one, you can almost feel that healing and

932
04:01:24.520 --> 04:01:41.360
relaxing energy spreading into your hands and fingers, becoming yearn

933
04:01:41.600 --> 04:01:59.280
more relaxing with each number you hear, going down from

934
04:01:59.520 --> 04:05:28.239
eight down to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,

935
04:06:17.360 --> 04:06:26.879
just being here now, nothing to think about, nothing to do,

936
04:06:28.280 --> 04:06:42.360
nothing to say, and everything just feels calmer. And this

937
04:06:42.520 --> 04:06:50.239
is your natural state of being. This is how you

938
04:06:50.399 --> 04:06:56.680
just normally feel when you take away all of that

939
04:06:57.079 --> 04:07:04.520
other stuff that we add, you know, things like stress

940
04:07:04.600 --> 04:07:19.719
and worrying and overthinking and the anxiety, tension, just generally

941
04:07:19.840 --> 04:07:26.079
thinking about stuff. You take that away, which is what

942
04:07:26.120 --> 04:07:26.559
we do.

943
04:07:27.120 --> 04:07:27.600
What we do.

944
04:07:27.799 --> 04:07:45.159
Now you're left with a real sense of peacefulness, which

945
04:07:45.319 --> 04:07:54.680
comes to you very quickly, because ultimately it's just a

946
04:07:54.760 --> 04:08:07.360
feeling then a comfort. It's almost as if you've gone

947
04:08:07.399 --> 04:08:15.920
inside yourself and you've found a special place where everything

948
04:08:19.239 --> 04:08:27.600
is peaceful, a place where you can feel relaxed and

949
04:08:27.719 --> 04:08:36.520
your natural sense of comfort, a place where you can

950
04:08:36.600 --> 04:08:46.120
be you, where you can accept yourself for who you are,

951
04:08:48.639 --> 04:08:55.399
a place where you're not trying to please anybody else ever,

952
04:08:59.319 --> 04:09:07.959
a place where you can actually not just love yourself,

953
04:09:08.000 --> 04:09:13.479
but in some ways more importantly, you can like yourself

954
04:09:15.959 --> 04:09:33.319
appreciate who you are. That sense of gratitude is in

955
04:09:33.360 --> 04:09:44.520
the air all around you. That's also a place where

956
04:09:44.559 --> 04:10:00.639
you can actually feel the healing energy soaking into your body.

957
04:10:01.559 --> 04:10:12.959
Heathing energy soaking into your body, and that healing energy

958
04:10:13.319 --> 04:10:23.639
spreads through your veins, traveling to each and every single

959
04:10:24.000 --> 04:10:34.520
part of your body, and you start to realize that

960
04:10:34.719 --> 04:10:42.079
actually that healing energy, it's not just entered into your brain,

961
04:10:44.879 --> 04:10:54.879
it's become part of your brain, and that spinal fluid

962
04:10:57.040 --> 04:11:08.040
is now mixed with healing energy, not just allowing you

963
04:11:08.079 --> 04:11:16.120
to feel so much more relaxed and healthy in this moment,

964
04:11:20.559 --> 04:11:30.040
but also you start to realize to actually, what's happening

965
04:11:30.239 --> 04:11:38.799
now with that healing, relaxing energy spreading through your body,

966
04:11:40.719 --> 04:11:51.559
It's actually changing your life. It's actually changing the way

967
04:11:51.639 --> 04:11:58.200
you're going to feel not just now, but tomorrow and

968
04:11:58.319 --> 04:12:07.280
the next day. As your health improves, not just your

969
04:12:07.360 --> 04:12:15.200
physical health but your mental health. Things that used to

970
04:12:15.280 --> 04:12:21.440
bother you in the past, for some reason, no longer

971
04:12:22.719 --> 04:12:29.319
have the effect that they used to because something has

972
04:12:29.719 --> 04:12:42.760
changed deep within you. Maybe things that used to cause

973
04:12:42.879 --> 04:12:54.879
you to feel anger. No longer have that power to

974
04:12:55.000 --> 04:13:00.639
control you the way they seem to be able to before,

975
04:13:04.280 --> 04:13:15.120
as you realize that you're the one who decides what

976
04:13:15.440 --> 04:13:27.159
affects you. You're the one who decides to feel relaxed

977
04:13:28.000 --> 04:13:40.879
and calm when you choose to enjoy noticing these natural

978
04:13:41.840 --> 04:13:55.200
developments of healing, continuing to grow and improve your life

979
04:13:56.559 --> 04:14:08.399
day by day, including of course, your ability to relax

980
04:14:09.040 --> 04:14:23.920
so much easier and sleeping. It's the most natural thing

981
04:14:24.879 --> 04:14:34.840
in the world to you, because falling asleep is something

982
04:14:35.000 --> 04:14:45.840
that you've done so many times in your life, and

983
04:14:46.040 --> 04:14:49.840
you know that you were born, as we all were,

984
04:14:50.639 --> 04:15:02.520
with the ability to fall asleep, naturally, born with that

985
04:15:03.399 --> 04:15:14.959
ability to just drift off into a deep, healing sleep.

986
04:15:20.920 --> 04:15:25.719
Even when we're kids, sometimes we'll fall asleep when we

987
04:15:25.799 --> 04:15:32.280
don't even want to try to stay awake. Maybe it's

988
04:15:32.399 --> 04:15:36.799
a birthday in the morning, or it's Christmas or holiday

989
04:15:37.000 --> 04:15:39.440
or something we look forward to. We don't want to

990
04:15:39.479 --> 04:15:44.559
go to sleep. But the more we want to stay awake,

991
04:15:46.799 --> 04:15:53.799
the more we just start to drift. And the more

992
04:15:54.520 --> 04:15:58.200
you fight drifting, the more you try to stop yourself

993
04:15:58.280 --> 04:16:03.280
and drift in a safe the deeper and stronger that

994
04:16:03.559 --> 04:16:14.959
drifting becomes because we're born not just with the need

995
04:16:16.280 --> 04:16:24.360
to relax deeply and to naturally fall asleep, but it's

996
04:16:24.479 --> 04:16:38.799
our birthright, it's part of our DNA. And sometimes as

997
04:16:38.879 --> 04:16:44.479
we get older in life, perhaps at times we have

998
04:16:44.920 --> 04:17:00.559
forgotten that relaxing completely is not only a wonderfully pleasant experience,

999
04:17:06.319 --> 04:17:24.319
it's also really easy. It's very, very easy to let go,

1000
04:17:26.360 --> 04:17:27.479
because that's all it is.

1001
04:17:27.680 --> 04:17:28.159
It's just.

1002
04:17:31.680 --> 04:17:43.079
Deciding to let go. And when you press the play

1003
04:17:43.200 --> 04:17:53.440
button on my recordings, you have given permission for my

1004
04:17:53.719 --> 04:18:01.799
voice to relax you. When you press that play button,

1005
04:18:02.799 --> 04:18:11.239
you have given me permission for my words to affect

1006
04:18:13.760 --> 04:18:25.559
you in a positive, only a positive way, opening up

1007
04:18:30.799 --> 04:18:49.040
your mind two useful and healing suggestions that can have

1008
04:18:53.559 --> 04:19:01.000
such an amazing effect on how you feel right now,

1009
04:19:05.760 --> 04:19:15.600
as well as those changes that continue long after the

1010
04:19:15.719 --> 04:19:26.360
recording ends. Those changes within you to continue to flourish

1011
04:19:27.239 --> 04:19:41.799
and grow, transforming your life in a positive, beautiful way,

1012
04:19:44.920 --> 04:19:51.959
allowing you to move forward in your life in the

1013
04:19:52.079 --> 04:20:09.319
direction that you choose for yourself. And this feeling, this

1014
04:20:09.639 --> 04:20:25.200
feeling that you can experience of safety, comfort, calmness, just

1015
04:20:25.479 --> 04:20:39.120
feels so nice. It's such a healthy place to be,

1016
04:20:47.040 --> 04:21:00.799
and that positivity grows within you each and every day.

1017
04:21:03.879 --> 04:21:13.680
Moving forward, you're going to find that you're more relaxed

1018
04:21:16.000 --> 04:21:28.360
physically and in your mind is more relaxed. And it's

1019
04:21:28.440 --> 04:21:33.959
not that you're thinking slower. It's just that your mind

1020
04:21:34.079 --> 04:21:45.920
will be less clogged up with unnecessary negativity because from

1021
04:21:46.040 --> 04:21:56.319
now on, your mind rejects negativity. From now on, you're

1022
04:21:56.360 --> 04:22:07.200
going to start noticing when negativity arises and you can

1023
04:22:07.399 --> 04:22:21.319
just say stop, stop, and that negativity will turn around

1024
04:22:21.920 --> 04:22:41.319
and leave you alone. Stop and that negativity will disappear.

1025
04:22:49.479 --> 04:22:55.920
And as you notice that you feel way more relaxed

1026
04:22:57.360 --> 04:23:12.719
than you probably expected, you can now congratulate yourself because

1027
04:23:12.920 --> 04:23:19.319
you're the person that has done this. You are the

1028
04:23:19.440 --> 04:23:25.200
one that has opened your mind up to the simple facts.

1029
04:23:28.600 --> 04:23:33.639
You can feel more relaxed in your body and in

1030
04:23:33.760 --> 04:23:45.760
your mind. You've opened your mind up to the birthright

1031
04:23:45.959 --> 04:23:54.520
of being able to just fall asleep easily when you choose.

1032
04:24:03.239 --> 04:24:10.360
And that's a nice feeling, don't you think it feels nice?

1033
04:24:10.479 --> 04:24:19.840
Doesn't it? To feel calm? All that healing energy is

1034
04:24:19.959 --> 04:24:30.840
spreading through your body and your mind to spend time

1035
04:24:31.079 --> 04:24:41.840
in that a special place where negativity can no longer enter.

1036
04:24:48.319 --> 04:24:57.520
Negativity is banned. It's bad, it's not allowed. Entrgue doesn't

1037
04:24:57.799 --> 04:25:02.239
it doesn't. This doesn't deserve to be here, doesn't belong here.

1038
04:25:06.000 --> 04:25:20.879
Negativity has no place in your life, which makes room

1039
04:25:21.079 --> 04:25:52.040
for more comfort, more healing, more relaxation, more peace. It

1040
04:25:52.120 --> 04:25:53.440
feels nice, doesn't it.

1041
04:25:55.280 --> 04:25:59.440
Just let go.

1042
04:26:01.360 --> 04:26:20.799
With everything. I'm going to count down now from twenty

1043
04:26:21.040 --> 04:26:30.760
down to one. You can continue to relax. If you choose,

1044
04:26:31.120 --> 04:26:44.719
you can drift to sleep with every number you hear

1045
04:26:44.879 --> 04:26:56.440
me say, you can fill twice as relaxed, or if

1046
04:26:56.479 --> 04:29:21.719
you choose, you can fill twice now. Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

1047
04:29:28.280 --> 04:29:28.559
Four.

1048
04:30:01.920 --> 04:30:11.760
This is your time to just take a break, your

1049
04:30:11.920 --> 04:30:22.600
time to relax, to allow your mind to slow down,

1050
04:30:31.319 --> 04:30:45.360
to give yourself a permission to take a break from everything.

1051
04:30:50.079 --> 04:30:54.559
And you're the only person that can make that decision.

1052
04:30:57.440 --> 04:30:59.959
You're the only person that can actually tell your mind

1053
04:31:00.040 --> 04:31:21.680
and to just relax, to just take some time off

1054
04:31:29.200 --> 04:31:33.680
so that you can focus on your body, getting in

1055
04:31:33.920 --> 04:31:48.719
touch with how you feel physically. And in the process

1056
04:31:49.159 --> 04:31:56.680
of this body scan, where you focus on different parts

1057
04:31:56.719 --> 04:32:07.639
of your body, those parts that you focus on and observe.

1058
04:32:10.600 --> 04:32:18.959
Even though you're not purposely requesting for those parts of

1059
04:32:19.040 --> 04:32:26.520
your body to relax, it's kind of expected. You expect

1060
04:32:27.920 --> 04:32:35.559
when you listen to my voice to feel more relaxed naturally,

1061
04:32:41.079 --> 04:32:49.520
because when you're listening to me, your attention is focused

1062
04:32:51.239 --> 04:33:02.440
on my words, and as my words guide you to

1063
04:33:02.600 --> 04:33:14.959
focus on those parts of your body, your focus increases,

1064
04:33:22.080 --> 04:33:38.439
which actually calms your mind. And when your mind calms down,

1065
04:33:43.319 --> 04:34:05.400
your body relaxes. And when your body calms down, your

1066
04:34:05.560 --> 04:34:21.000
mind relaxes. And even though you have not really started

1067
04:34:22.360 --> 04:34:34.400
the focus on your body, you can already feel that

1068
04:34:34.799 --> 04:34:49.959
healing energy spreading through your body, pushing out stress and tension,

1069
04:34:54.119 --> 04:35:01.400
healing all the parts of your body, including your skin,

1070
04:35:02.560 --> 04:35:09.439
your bones, your blood, all of your organs inside your body,

1071
04:35:10.880 --> 04:35:17.639
all of the muscles, all of the fat, all of everything,

1072
04:35:19.479 --> 04:35:25.680
every hair on your body is filled with that healing energy.

1073
04:35:33.680 --> 04:35:49.439
And when your brain fills with that healing energy, the

1074
04:35:49.680 --> 04:36:14.080
feeling of comfort and relaxation increases, deeply increases in a

1075
04:36:14.200 --> 04:36:29.080
way to your mind starts to feel perhaps bit drowsy

1076
04:36:34.360 --> 04:36:44.880
because it's not needed, and it may start to drift

1077
04:36:53.680 --> 04:37:00.360
if that's what's needed. So if you're listening to this

1078
04:37:02.439 --> 04:37:06.639
and what you need is deep relaxation, that's what you get.

1079
04:37:08.840 --> 04:37:10.319
If what you need is.

1080
04:37:12.040 --> 04:37:18.959
To fall asleep naturally and easily as your mind drifts,

1081
04:37:21.520 --> 04:37:35.319
that's also what will happened. Because by pressing that play

1082
04:37:35.400 --> 04:37:40.799
button on the podcast and listening to me, you give

1083
04:37:41.080 --> 04:37:53.799
permission for your body and your mind. In fact, you

1084
04:37:53.959 --> 04:37:58.439
give the command to your body and your mind to

1085
04:37:58.599 --> 04:38:11.319
relax deeply and to drift off to sleep if that's

1086
04:38:11.639 --> 04:38:27.799
what you want or need. And as I focus on

1087
04:38:27.959 --> 04:38:38.200
the different parts of your body, you may start to

1088
04:38:38.599 --> 04:38:46.360
just drift. And then you come back again and you

1089
04:38:46.520 --> 04:38:51.159
hear me talking, and I'm focusing on a different part

1090
04:38:51.360 --> 04:39:05.279
of your body. You may find yourself drifting, but you

1091
04:39:05.360 --> 04:39:12.919
don't realize you're drifting until you stop drifting and you're

1092
04:39:12.959 --> 04:39:20.279
alert again to my voice focusing on a different part

1093
04:39:20.400 --> 04:39:29.759
of your body starts to relax even deeper, because that

1094
04:39:30.000 --> 04:39:44.240
drifting is basically you already in the sleep zone. And

1095
04:39:44.240 --> 04:39:49.360
the more you drift, the longer you drift, and the

1096
04:39:49.560 --> 04:40:04.880
longer you drift, eventually that drifting continues into sleep, and

1097
04:40:05.000 --> 04:40:14.200
that's the last you remember until you wake up in

1098
04:40:14.319 --> 04:40:19.439
your own time when you experience the right amount of

1099
04:40:19.599 --> 04:40:25.720
sleep for you, because.

1100
04:40:25.400 --> 04:40:25.959
When you do.

1101
04:40:27.840 --> 04:40:38.799
And if you do fall asleep, it's extremely pleasant. So relaxing,

1102
04:40:41.880 --> 04:40:59.080
so deep, healing sleep. I'm going to feel so nice

1103
04:41:01.279 --> 04:41:11.159
to relax into your own body and mind as you

1104
04:41:11.400 --> 04:41:19.159
feel that heating energy is spreading through it, relaxing news

1105
04:41:19.360 --> 04:41:41.880
so deeply, relaxing U so deeply. You start to focus

1106
04:41:43.720 --> 04:42:06.599
on your eyes, moving down to your jaw, down your neck,

1107
04:42:14.119 --> 04:43:02.400
your shoulders, arms, hands, vegus, your chest, the stomach, you back,

1108
04:43:08.919 --> 04:43:46.080
your spine, you, it's you, legs, your feet, you joys

1109
04:44:03.560 --> 04:44:16.880
and feeling, eatings spreading and growing inside your body, feeling

1110
04:44:17.119 --> 04:44:28.680
you up. Now let's focus again on parts of your body,

1111
04:44:33.439 --> 04:44:43.279
focusing this time on your forehead. Now on your mouth,

1112
04:44:44.520 --> 04:45:04.599
your lips, your tongue, the whole of your mouth. Focus

1113
04:45:04.720 --> 04:45:16.040
then on your fingers. Maybe you could move your fingers

1114
04:45:16.080 --> 04:45:21.200
a little bits. You can focus on each one individually,

1115
04:45:27.439 --> 04:45:34.639
both hands and even though if you focus on both

1116
04:45:34.680 --> 04:45:40.119
of your hands now they almost seem to just melt

1117
04:45:40.279 --> 04:45:48.200
into one, where there is your right hand start in

1118
04:45:48.319 --> 04:45:58.720
your left hand end, almost as if just mixed together.

1119
04:46:04.200 --> 04:46:32.439
Now focusing on your knees, just noticing how your knees feel. Now,

1120
04:46:32.680 --> 04:46:39.880
focusing on your elbows, focusing on both of your elbows,

1121
04:46:46.159 --> 04:47:21.720
just observing the feeling of your elbows. Now focusing absurding

1122
04:47:23.680 --> 04:47:39.240
wack of your neck, feeding the energy on the back

1123
04:47:39.360 --> 04:48:29.840
of your neck, absurd to ankles, being aware of physical

1124
04:48:30.279 --> 04:49:40.840
sensations in your ankles. Not to sin, No, you TOAs

1125
04:49:44.200 --> 04:49:58.479
on both of your feet, being aware how you too.

1126
04:50:01.400 --> 04:51:03.360
Four right now ninety ven high entire body fails, noticing

1127
04:51:10.599 --> 04:51:57.919
your mind feels now, letting go, letting go, letting go,

1128
04:52:00.200 --> 04:52:46.279
h everything, letting go, letting go, letting go everything, everything.

1129
04:52:52.560 --> 04:52:56.240
I'm gonna start now, and I would like you just,

1130
04:52:56.400 --> 04:53:02.040
first of all, just to see yourself lie down on

1131
04:53:02.159 --> 04:53:08.319
that message table, lying on your front. Your head is supported,

1132
04:53:08.759 --> 04:53:17.479
your arms are supported, and you feel comfortable and breathing.

1133
04:53:17.599 --> 04:53:27.080
It's really easy, and you feel you feel confident in

1134
04:53:27.200 --> 04:53:29.400
how you look as well. So there's none of that

1135
04:53:29.560 --> 04:53:36.319
issue of body problems or shyness, because I'm a professional

1136
04:53:37.479 --> 04:53:43.880
and this is a therapy session, so none of that

1137
04:53:44.000 --> 04:53:54.240
stuff matters whatsoever. This is about you. This is about

1138
04:53:54.639 --> 04:54:02.759
how you feel and how you can enjoy that sense

1139
04:54:02.880 --> 04:54:08.880
of comfort and relaxation that comes from letting go and

1140
04:54:09.080 --> 04:54:17.200
allowing my hands, that my fingers to relax you by

1141
04:54:17.240 --> 04:54:25.759
a message your body. So I want to start off

1142
04:54:25.959 --> 04:54:30.840
just by placing my hands on the back of your head,

1143
04:54:32.319 --> 04:54:37.639
just gently, just you can feel what my hands feel

1144
04:54:37.759 --> 04:54:44.479
like really on you, so you can maybe feel the

1145
04:54:44.599 --> 04:54:46.759
warmth of my hands on the back of your head.

1146
04:54:50.159 --> 04:54:52.319
And with my hands to the side of your head,

1147
04:54:53.319 --> 04:54:59.840
not pressing, but just holding there very gently, maybe over

1148
04:54:59.840 --> 04:55:02.360
you your ears, and a little bit on your face,

1149
04:55:03.599 --> 04:55:08.840
just so you can feel my hands so you can

1150
04:55:08.919 --> 04:55:22.119
become accustomed to them. And now put my hands on

1151
04:55:22.200 --> 04:55:26.439
the back of your head again and gently let them

1152
04:55:26.599 --> 04:55:38.919
slide down onto the back of your neck. You can

1153
04:55:39.000 --> 04:55:49.119
feel my hands gently stroking the back of your neck

1154
04:55:49.319 --> 04:55:55.759
to start with, just so you can get used to

1155
04:55:55.919 --> 04:56:01.279
the feeling of my hands on your skin, get accustomed

1156
04:56:01.319 --> 04:56:09.520
to realize that you're safe and it's all good, it's

1157
04:56:09.599 --> 04:56:19.720
all fine. And I'm going to start gently massaging the

1158
04:56:19.919 --> 04:56:36.520
muscles in the back of your neck with both hands. Now,

1159
04:56:36.599 --> 04:56:42.880
this is a very trusting situation really, because our necks

1160
04:56:42.919 --> 04:56:47.240
are so fragile and to have someone have their hands

1161
04:56:47.919 --> 04:56:52.919
around your neck in that way can sometimes be problematic

1162
04:56:53.040 --> 04:56:58.599
for people, which is why massages are quite good, because

1163
04:56:58.639 --> 04:57:00.240
it allows you to relax.

1164
04:57:01.439 --> 04:57:01.799
And to.

1165
04:57:06.439 --> 04:57:15.799
Get in touch with trust, to feel peaceful and calm.

1166
04:57:23.959 --> 04:57:27.880
And there's a massage the sides of your neck gently

1167
04:57:31.119 --> 04:57:36.319
moving from the bottom of your neck. It would be

1168
04:57:36.599 --> 04:57:39.840
sort of near where your shoulders start, I guess, all

1169
04:57:39.919 --> 04:57:46.240
the way up to your jaw, your ears, kind of

1170
04:57:46.360 --> 04:57:52.000
area that side of your neck. Of course, it's a

1171
04:57:52.080 --> 04:58:07.439
lot longer than the front of your neck. And then

1172
04:58:07.560 --> 04:58:14.919
message in the back of your neck, especially that area

1173
04:58:15.159 --> 04:58:24.040
where perhaps we hold tension, and there's that area's message.

1174
04:58:24.400 --> 04:58:28.479
You can actually feel a sense of release in the

1175
04:58:28.560 --> 04:58:36.439
back of your neck and maybe you can breathe it

1176
04:58:36.560 --> 04:58:42.479
out as well. Notice how it feels. Notice how you feel.

1177
04:58:52.360 --> 04:58:56.000
Then moving down to that area between your neck and

1178
04:58:56.080 --> 04:59:06.200
your shoulders, that muscle area, starting to message that area

1179
04:59:06.279 --> 04:59:10.599
on both sides. I mean, this would be the area

1180
04:59:10.720 --> 04:59:13.279
that a lot of people would message if they were

1181
04:59:13.360 --> 04:59:18.279
going to give you like a shoulder message. Even that's

1182
04:59:18.680 --> 04:59:22.080
not technically the shoulders, but it's all the muscles that

1183
04:59:22.279 --> 04:59:28.639
lead to the shoulders from the neck and again that

1184
04:59:28.799 --> 04:59:35.720
can hold tension and stress and when massaged sometimes a

1185
04:59:35.840 --> 04:59:43.159
nice deep message is useful, and you decide how deep

1186
04:59:43.799 --> 05:00:01.000
that message is, and just allow my knuckles just to

1187
05:00:01.159 --> 05:00:05.720
dig in to get to those muscles and to ready

1188
05:00:09.159 --> 05:00:17.720
relaxed all the time being firm yet gentle with you

1189
05:00:29.840 --> 05:00:36.279
and just stroking down the area to your actual shoulders,

1190
05:00:38.599 --> 05:00:48.200
moving to the muscles of your shoulders, and maybe initially

1191
05:00:48.400 --> 05:00:52.880
just pulling up the shoulders a little bit off the table,

1192
05:00:54.279 --> 05:00:56.200
just to give you a little bit of a stretch,

1193
05:00:57.959 --> 05:01:06.639
but very gently. And you've got the muscles at the

1194
05:01:06.720 --> 05:01:18.720
front of your shoulders, the sides and the back. Again.

1195
05:01:18.919 --> 05:01:22.759
This is a part that can really take quite a

1196
05:01:22.840 --> 05:01:31.080
bit of pressure, quite a bit of needing. If if

1197
05:01:31.119 --> 05:01:39.080
you wish to really release the tension to really get

1198
05:01:39.159 --> 05:01:46.919
into those muscles and let your fingers in there. They

1199
05:01:46.959 --> 05:01:53.959
can feel really nice. Sometimes just being stroked gently or

1200
05:01:54.080 --> 05:02:04.880
being massaged quite strongly can all be beneficial to the

1201
05:02:05.000 --> 05:02:23.599
relaxation with the muscles in your shoulders. Now you move

1202
05:02:23.759 --> 05:02:33.080
down your arms. We do one arm at a time,

1203
05:02:34.000 --> 05:02:45.040
starting with your right arm. Well, ideas I just lift

1204
05:02:45.119 --> 05:02:48.040
your arm up, just hold it to the side of

1205
05:02:48.119 --> 05:02:55.279
you that way it still be attached, and I just

1206
05:02:55.680 --> 05:03:10.200
message the tops of your arms all the way down

1207
05:03:10.439 --> 05:03:34.880
to your forearms into your wrists, gently massaging that parts,

1208
05:03:37.400 --> 05:03:41.080
the softer part, which is the under part of the arm,

1209
05:03:44.159 --> 05:03:47.880
which leads to the crease in your elbow. The inside

1210
05:03:49.319 --> 05:04:03.639
it's much more sensitive skin. Sometimes just having that stroked,

1211
05:04:06.840 --> 05:04:22.439
I feel really nice, pleasurable and relaxing. Now moving down

1212
05:04:23.840 --> 05:04:36.200
to your right hand, just holding your hand with both

1213
05:04:36.279 --> 05:04:45.880
of my hands, just pressing gently on the back of

1214
05:04:45.959 --> 05:04:56.840
your hand and stretching your fingers ever so lightly at

1215
05:04:56.880 --> 05:05:11.720
the same time send down and messaging each finger and

1216
05:05:11.840 --> 05:05:22.439
then starting to massage the palms of the hand. Just

1217
05:05:22.680 --> 05:05:33.799
turning the hand gently, stretching it gently, and actually having

1218
05:05:33.880 --> 05:05:41.080
your hand held can really be an emotional experience sometimes

1219
05:05:42.080 --> 05:05:46.720
even if it is a stranger. So when you don't

1220
05:05:46.840 --> 05:05:52.040
know very well, like a massage person or a therapist,

1221
05:05:52.200 --> 05:06:07.159
maybe because it's intimate and you can feel nice, you

1222
05:06:07.240 --> 05:06:17.840
can feel safe. And as I put that right arm

1223
05:06:18.040 --> 05:06:26.000
back down where it was, You're gonna do the same

1224
05:06:26.159 --> 05:06:37.720
with your left arm, exactly the same. Massage in the

1225
05:06:37.880 --> 05:06:42.919
muscles in your arm all the way down. Do you

1226
05:06:43.119 --> 05:06:56.080
rest stroking the inside of your arm, just being gentle

1227
05:06:57.279 --> 05:07:10.560
or as firm as you require, and then massaging your

1228
05:07:10.680 --> 05:07:26.880
left hand stretching the fingers gently massaging the palm of

1229
05:07:27.000 --> 05:07:53.680
your left hand. You feel so so relaxing, so comforting,

1230
05:08:07.720 --> 05:08:18.599
and just rest your left down, back down. Start to

1231
05:08:19.639 --> 05:08:30.279
massage your back, the biggest part of your body, starting

1232
05:08:30.400 --> 05:08:36.680
at the top, starting again where we already have been,

1233
05:08:37.439 --> 05:08:42.119
the area at the top in between your shoulders, near

1234
05:08:42.200 --> 05:08:47.360
your neck. Going back, a message in that area again,

1235
05:08:48.520 --> 05:09:02.240
but this time moving downwards, taking a downward stroke to

1236
05:09:02.240 --> 05:09:08.759
the middle of your back, working from the outside inwards.

1237
05:09:09.959 --> 05:09:17.400
It's a massage in the your back, but the outsides

1238
05:09:17.759 --> 05:09:27.279
of your back, the parts where your arms would maybe

1239
05:09:27.759 --> 05:09:40.479
rest against, almost the part that connects your front to

1240
05:09:40.680 --> 05:09:58.560
your back. Just massaging down firmly but gently, as firm

1241
05:09:58.639 --> 05:10:06.840
as you want, moving down and moving across a little bed,

1242
05:10:06.880 --> 05:10:10.840
and moving all the way down again, being very gentle.

1243
05:10:12.560 --> 05:10:23.080
You have ferm as you choose. Eventually we get to

1244
05:10:23.159 --> 05:10:28.560
the spine. We can message the muscles and either side

1245
05:10:28.639 --> 05:10:32.240
of your spine from the top of your neck all

1246
05:10:32.479 --> 05:10:43.680
the way down to your lower back. We can do

1247
05:10:43.880 --> 05:10:53.959
that a few times. Sometimes people juice the knuckle or

1248
05:10:54.040 --> 05:10:59.000
the you know, two fingers and just go your side

1249
05:10:59.080 --> 05:11:04.119
to the spine, almost just push down, go all the

1250
05:11:04.159 --> 05:11:08.319
way down to the bottom of the spine, each time

1251
05:11:10.000 --> 05:11:18.959
releasing tension and opening up the body, stretching your body

1252
05:11:21.720 --> 05:11:25.799
so that you feel more relaxed but at the same

1253
05:11:26.000 --> 05:11:42.759
time rejuvenated. And now I'm going to move to one side,

1254
05:11:43.840 --> 05:11:50.880
to your right side, and from the bottom of your

1255
05:11:50.959 --> 05:11:58.000
ribs to your pelvis, I'm going to massage that area

1256
05:11:58.759 --> 05:12:03.759
of your back. I'll stretch over the other side and

1257
05:12:03.880 --> 05:12:10.560
I'll pull the muscles gently and massage and push from

1258
05:12:10.639 --> 05:12:15.560
one end that side or way to my side to

1259
05:12:15.639 --> 05:12:20.400
the middle of fact to where your spine is. Massaging

1260
05:12:21.319 --> 05:12:25.680
that side of your spine the opposite side to where

1261
05:12:25.680 --> 05:12:33.759
I'm standing. It's almost like kneading bread. There's that big

1262
05:12:33.919 --> 05:12:46.240
area which is firm yet lots there to massage. Potentially

1263
05:12:46.360 --> 05:12:50.520
one of the most important places to actually have a

1264
05:12:50.720 --> 05:12:58.119
message because you really feel it. You really feel the

1265
05:12:58.279 --> 05:13:03.439
release and the pleasure of having your lower back massaged.

1266
05:13:06.639 --> 05:13:12.279
It releases so much from your body that's not useful,

1267
05:13:15.479 --> 05:13:21.040
starting a healing process which will continue long after this

1268
05:13:21.279 --> 05:13:33.360
recording is over. The message in this part of your

1269
05:13:33.400 --> 05:13:38.799
body not only feels really good for you, it's actually

1270
05:13:38.919 --> 05:13:42.919
fun to do because it is, as I said, like

1271
05:13:43.119 --> 05:13:48.279
kneading bread it's a part that you can really get

1272
05:13:48.479 --> 05:14:04.040
hold of and really massage deeply. If that's your choice. They'n.

1273
05:14:04.080 --> 05:14:05.840
I'm going to move over to the other side of

1274
05:14:05.919 --> 05:14:12.639
your body and do the same with the opposite part

1275
05:14:15.279 --> 05:14:22.279
of your lawer back, kneeding and messaging from your sides

1276
05:14:22.479 --> 05:14:29.360
all the way to the middle of your back where

1277
05:14:29.360 --> 05:14:43.000
your spine is pressing and kneading, firm and gentle at

1278
05:14:43.040 --> 05:14:58.279
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1279
05:14:58.639 --> 05:15:10.279
relaxation or mixed together. Plus there's that feeling from your

1280
05:15:10.360 --> 05:15:15.520
stomach as it's being stretched. Even though you're in your

1281
05:15:15.599 --> 05:15:19.880
stomach now, you can feel it being stretched because that

1282
05:15:20.040 --> 05:15:31.439
whole area is connected to your stomach. Now we're going

1283
05:15:31.520 --> 05:15:36.400
to move or move further up to your top of

1284
05:15:36.479 --> 05:15:40.919
your body and I we do the same this time,

1285
05:15:42.240 --> 05:15:49.040
starting with your upper back, put my hands forward over

1286
05:15:50.360 --> 05:15:56.560
and messing massage in that area up to your spine,

1287
05:15:57.720 --> 05:15:59.959
from the side of your body up to your spin.

1288
05:16:02.119 --> 05:16:08.279
So some of that massage area, the muscle tissue or

1289
05:16:08.319 --> 05:16:12.319
whatever fatty tissue even will be possibly from your chest

1290
05:16:14.159 --> 05:16:18.279
because all connected the chest and the back connect together.

1291
05:16:21.439 --> 05:16:24.680
I'm going to be massaging and just pulling some of

1292
05:16:24.799 --> 05:16:32.759
that skin from your side up and massaging that area

1293
05:16:35.759 --> 05:16:39.880
of your upper back all the way to your spine.

1294
05:16:44.279 --> 05:16:46.520
And then I'll move down a bit and I'll continue

1295
05:16:47.159 --> 05:16:49.919
with the middle of your back, doing exactly the same

1296
05:16:50.000 --> 05:17:07.319
thing as gentle or as deep as you choose. H Now,

1297
05:17:07.360 --> 05:17:11.720
I'll move the other side again and do the exact

1298
05:17:11.959 --> 05:17:15.680
same thing with the top of your back on the

1299
05:17:15.759 --> 05:17:25.279
other side, from pretty much underneath your arm area really

1300
05:17:30.720 --> 05:17:40.240
to your spine, and then continue in that all the

1301
05:17:40.319 --> 05:17:45.279
way down, including the lower your middle of your back.

1302
05:17:58.959 --> 05:18:03.720
I'm gonna go to your thighs, the backs of your

1303
05:18:03.759 --> 05:18:13.479
thighs and the sides of your thighs, starting with your

1304
05:18:13.599 --> 05:18:22.360
right leg, and massage in the back and the sides

1305
05:18:23.240 --> 05:18:30.639
of your thighs gently and firmly. There's a lot of

1306
05:18:30.799 --> 05:18:34.599
muscles there. It's an area that can be very tense

1307
05:18:34.680 --> 05:18:38.959
at times and maybe needs a little bit more pressure

1308
05:18:39.159 --> 05:18:42.200
than the rest of the body that's up to you.

1309
05:18:47.119 --> 05:18:53.040
You can gently stroke the back of your legs where

1310
05:18:54.000 --> 05:18:58.919
you know, opposite your knee joint or underneath your knee joint,

1311
05:19:00.119 --> 05:19:13.799
very sensitive, gentle area, and working down to your calf muscles.

1312
05:19:16.759 --> 05:19:23.119
Massage in your calf muscles thoroughly and deeply, if you choose,

1313
05:19:26.599 --> 05:19:45.840
using both hands fingers digging deep to your ankles, in

1314
05:19:45.959 --> 05:19:52.119
the back of your back of your ankles, just gently

1315
05:19:52.360 --> 05:20:04.680
massage in that area, maybe lifting the leg and stretching

1316
05:20:04.720 --> 05:20:27.319
it a little bit. Moving to the right foot, massage

1317
05:20:27.479 --> 05:20:36.599
in the bottom of your feet and the side of

1318
05:20:36.680 --> 05:20:47.919
your feet gentle but firm enough so they don't tickle,

1319
05:20:53.479 --> 05:20:58.959
and just allow the pleasure that you get from heaving

1320
05:20:59.040 --> 05:21:07.680
your feet mess up to just overtake you. As I

1321
05:21:07.840 --> 05:21:13.599
continue to message your feet, the bottoms of your feet,

1322
05:21:14.400 --> 05:21:23.159
the sides, your arches, your heel. You can put a

1323
05:21:23.240 --> 05:21:27.080
lot of pressure into your heel and it feels amazing,

1324
05:21:29.119 --> 05:21:31.720
yet the arches need to be a bit more gentle.

1325
05:21:36.880 --> 05:21:43.639
Stretching your toes gently and massage in the bottoms of

1326
05:21:43.720 --> 05:22:00.200
your toes with my fingers, each one individually. Moving to

1327
05:22:00.279 --> 05:22:07.720
the left leg to do exactly the same thing. Starting

1328
05:22:09.759 --> 05:22:14.240
at the top of the thighs, work in the back

1329
05:22:14.319 --> 05:22:19.880
of the thighs and the sides, massaging deeply and gently

1330
05:22:21.959 --> 05:22:35.919
a whole area, working all the way down. And this

1331
05:22:36.159 --> 05:22:42.040
is an area that maybe you could like to spend

1332
05:22:42.200 --> 05:22:50.959
more time relaxing and messaging. So perhaps if you wanted,

1333
05:22:51.119 --> 05:22:55.959
I could big a future recording. Want's spend more time

1334
05:22:56.080 --> 05:23:07.479
on one particular area as you move down to your

1335
05:23:07.560 --> 05:23:21.439
calf muscles. Massage in your calf muscles firmly and gently,

1336
05:23:27.119 --> 05:23:34.880
move down your rain, cool into your feet, Massage in

1337
05:23:35.560 --> 05:23:40.360
the backs of your feet, the bottoms of your feet,

1338
05:23:45.520 --> 05:23:52.560
stretching your toes, and massage in each tone individually. And

1339
05:23:52.680 --> 05:23:58.319
that feeling of pleasure and release that you experience when

1340
05:23:58.400 --> 05:24:20.319
your having your be massaged feels really good. Now, she

1341
05:24:20.560 --> 05:24:31.919
turn over in your mind. Laying on your back, I'm

1342
05:24:31.959 --> 05:24:45.439
just gonna start again field neck area in your shoulders,

1343
05:24:49.439 --> 05:25:00.240
just to get back in touch with that area. To

1344
05:25:00.439 --> 05:25:12.479
move up. I can clean my hands, make them more fresh,

1345
05:25:13.240 --> 05:25:22.400
because now I'm going to massage your face gently, starting

1346
05:25:22.479 --> 05:25:33.159
off with your forehead. Your eyes are closed and I

1347
05:25:33.240 --> 05:25:39.200
can just stretch your eyes a little bit, pushing up

1348
05:25:39.240 --> 05:25:56.439
on your eyebrows, just massaging around just scalp, massaging down

1349
05:25:57.400 --> 05:26:11.400
your cheeks, around your ears, into your chawl gently the

1350
05:26:11.599 --> 05:26:29.319
side of your neck chin mm hmm, and just moving

1351
05:26:29.520 --> 05:26:40.560
down shall your neck down to your chest. Starting him

1352
05:26:40.560 --> 05:26:47.919
by message in the very top of your chest where

1353
05:26:47.919 --> 05:26:52.959
the collar bone is. Give the side of the collarbone,

1354
05:27:01.520 --> 05:27:14.200
then just message in the whole of the chest, moving

1355
05:27:14.279 --> 05:27:27.880
the chest around. Because it's quite a large area, you

1356
05:27:27.919 --> 05:27:35.680
can move from one side to the next, moving my

1357
05:27:35.919 --> 05:27:46.639
hands underneath pretty much where your arms are stretching up,

1358
05:27:48.799 --> 05:27:51.880
stretching some of the muscles of your back in the process,

1359
05:27:57.159 --> 05:28:05.799
moving up over your chest and they're moving down again,

1360
05:28:18.400 --> 05:28:23.200
and then allowing my hands to just massage gently and

1361
05:28:23.520 --> 05:28:30.200
slide down towards your stomach, starting in the middle of

1362
05:28:30.360 --> 05:28:39.959
your chest, and then gradually my hands moving apart and

1363
05:28:40.240 --> 05:28:45.840
massage in and slide in at the same time, moving

1364
05:28:46.000 --> 05:29:04.759
down to just below your red cage, moving down, then

1365
05:29:04.880 --> 05:29:14.080
messaging up again, giving your chest all the attention that

1366
05:29:14.240 --> 05:29:28.680
it needs to feel completely relaxed, remembering them. I'm also

1367
05:29:28.840 --> 05:29:34.080
going to be focusing on your sides as well, an

1368
05:29:34.200 --> 05:29:40.479
area that really doesn't get much attention but feels really

1369
05:29:40.599 --> 05:29:50.799
good when it's massaged. Just stroking my hands down the

1370
05:29:51.000 --> 05:29:57.959
sides of your body. Just blow your arms all the

1371
05:29:58.000 --> 05:30:11.439
way down to your hips. Now move into your stomach area.

1372
05:30:13.479 --> 05:30:16.840
I'm going to stand one side of you like I

1373
05:30:16.959 --> 05:30:21.439
did when I did your lawer back we're gonna do

1374
05:30:21.520 --> 05:30:27.560
a similar process of just stretching the muscles from inside,

1375
05:30:31.080 --> 05:30:43.080
gently massaging from one side to the next, move in

1376
05:30:45.680 --> 05:30:49.880
a whole area from below your ribs all the way

1377
05:30:50.000 --> 05:31:00.959
down to below your belly button, and move around to

1378
05:31:01.040 --> 05:31:17.240
the other side of you and repeat that process of relaxing, deeply, calmly,

1379
05:31:20.680 --> 05:31:27.919
feel loose, You feel free. And it's something about having

1380
05:31:28.000 --> 05:31:36.360
your stomach massage that's different from any other part because

1381
05:31:36.439 --> 05:31:40.880
we do have a tendency of holding a different kind

1382
05:31:40.959 --> 05:31:44.919
of stress in our stomach that we may not be

1383
05:31:45.040 --> 05:31:56.319
aware of. As I now message your stomach in front

1384
05:31:56.360 --> 05:32:03.040
of your stomach, they can serve cause around your belly

1385
05:32:03.119 --> 05:32:17.840
button and then going the other way around. There's a

1386
05:32:18.040 --> 05:32:24.919
gentleness and a freedom that comes from feeling how you're feeling.

1387
05:32:30.479 --> 05:32:35.080
As I now move down the tops of your thighs

1388
05:32:36.880 --> 05:32:42.680
the muscles massaging them, and I can do this two

1389
05:32:42.840 --> 05:32:53.119
legs at the same time, pressing down massaging deeply those

1390
05:32:53.279 --> 05:33:02.319
muscles in your thighs, the front of your thighs, and

1391
05:33:02.560 --> 05:33:13.720
moving down to your knees, gently massaging your knees, sliding

1392
05:33:13.880 --> 05:33:19.360
down your shins, putting pressure on either side of your

1393
05:33:19.479 --> 05:33:32.279
shin gently softly but firmly moving down to your ankles,

1394
05:33:37.240 --> 05:33:46.880
stroking the tops of your feet, and then with each

1395
05:33:48.240 --> 05:33:53.639
foot in each hand, just gently messaging the whole of

1396
05:33:53.759 --> 05:34:02.520
the foot, the top, the bottom, your heal, your ankle,

1397
05:34:03.400 --> 05:34:15.000
your toes, message in every part of your feet. Feels

1398
05:34:15.119 --> 05:34:26.680
so good. Just let go and enjoy the process. Enjoy

1399
05:34:30.200 --> 05:34:45.599
feeling so deeply relaxed. So much comfort and so many

1400
05:34:45.799 --> 05:35:02.400
feelings come just from touching your skin. And you can

1401
05:35:02.639 --> 05:35:12.959
just lie there for as long as you choose, enjoying

1402
05:35:13.240 --> 05:35:24.240
the feeling of deep comfort and being massaged by me.

1403
05:35:31.439 --> 05:35:53.400
Enjoy fearing deeply, ra And all we're gonna do is

1404
05:35:57.000 --> 05:36:13.520
blow out some candles. In your mind, there are going

1405
05:36:13.560 --> 05:36:23.959
to be a hundred candles, and you're going to blow

1406
05:36:24.119 --> 05:36:34.520
each one out individually, one by one, starting at one hundred.

1407
05:36:35.599 --> 05:36:42.959
As I count down all the way down to one,

1408
05:36:47.479 --> 05:36:56.400
and each time I say a number, you can imagine

1409
05:36:56.439 --> 05:37:02.840
that candle in front of you, and I'd like you

1410
05:37:03.000 --> 05:37:22.319
to actually physically gently blow that candle out, just so

1411
05:37:22.360 --> 05:37:31.639
it's not big blows, just a gentle, and that candle

1412
05:37:33.119 --> 05:37:42.439
will extinguish. And then I'll say the next number as

1413
05:37:42.479 --> 05:37:51.400
we move down, and you can just h blow that

1414
05:37:51.520 --> 05:38:01.479
one out as well. And as we move down the numbers,

1415
05:38:06.040 --> 05:38:14.720
you'll find yourself feeling more and more relaxed. If you

1416
05:38:14.880 --> 05:38:24.000
need to sleep, you'll also find yourself becoming incredibly tired

1417
05:38:25.200 --> 05:38:36.560
and sleepy. In fact, you may struggle to blow out

1418
05:38:36.720 --> 05:38:53.639
all one hundred of these candles as you feel more

1419
05:38:53.720 --> 05:39:21.400
and more deeply relaxed, more and more deeply tired, And

1420
05:39:21.840 --> 05:39:31.560
the further you go down, the more your mind starts

1421
05:39:32.000 --> 05:39:43.560
to drift. You may find that you stop listening to

1422
05:39:43.759 --> 05:39:57.759
me after a while. And even though there maybe background

1423
05:39:58.000 --> 05:40:05.799
sounds where you are, you'll be aware of those sounds

1424
05:40:09.200 --> 05:40:24.799
at the moment, be me start to just not even

1425
05:40:25.159 --> 05:40:44.000
notice them at all, because they're unimportant. Where I am,

1426
05:40:46.599 --> 05:40:51.400
I've got the sounds of the birds, there's horrors, the

1427
05:40:51.479 --> 05:40:59.400
pigeon who likes to say hello sometimes, and there's the

1428
05:40:59.439 --> 05:41:09.680
odd player thing that goes by, maybe traffic and trains

1429
05:41:10.000 --> 05:41:22.439
in the distance, But none of that seems important whatsoever.

1430
05:41:27.119 --> 05:41:36.599
More candles you blow out, the less important anything is.

1431
05:41:41.520 --> 05:41:50.720
More candles you blow out, the further you seem to

1432
05:41:52.680 --> 05:42:12.919
move away sounds and from general date days, stuff seems

1433
05:42:13.159 --> 05:42:27.520
to just move away on its oane. You feel more.

1434
05:42:29.840 --> 05:42:47.200
Calma with every candle you blow out, h guiding you

1435
05:42:50.680 --> 05:43:03.759
the next number, do you hear me say? And then

1436
05:43:03.880 --> 05:43:21.520
you blow that candle out to so easy, so simple.

1437
05:43:31.080 --> 05:43:45.080
We're gonna start by introducing the first candle, which is

1438
05:43:45.159 --> 05:44:04.000
a hundred first candles one hundred. When you blow that

1439
05:44:04.400 --> 05:44:23.919
candle out, you'll find immediately a slight change in how

1440
05:44:24.040 --> 05:44:32.040
you feel, as well as a real sense of.

1441
05:44:34.520 --> 05:45:03.279
Positivity growing within you, relaxation and sleepiness expanding. Starting with

1442
05:45:09.799 --> 05:45:55.119
one hundred, my candle now ninety nine, candle ninety eight,

1443
05:46:15.599 --> 05:47:33.200
cham ninety seven, cham with ninety six, tend ninety five

1444
05:47:48.680 --> 05:49:18.840
and ninety four, candle ninety three, ten ninety two and

1445
05:49:27.720 --> 05:50:50.560
ninety one, ten ninety and eighty nine and eighty eight

1446
05:51:20.840 --> 05:52:07.000
and eight end.

1447
05:52:18.279 --> 05:54:32.599
Eighty ten, eighty five, two four four, eighty two.

1448
05:55:39.799 --> 05:57:51.319
And two one can seventy nine, can't do seventy eight,

1449
05:58:00.240 --> 05:59:02.840
candle seventy seven, candle seventy six, candle seventy five, candle

1450
05:59:05.680 --> 06:00:02.840
seventy four, candle seventy three, candle seventy two, candle seventy one,

1451
06:00:23.560 --> 06:01:24.560
candle seventy one, and seventy to sixty nine candle sixty eight,

1452
06:01:34.360 --> 06:02:37.040
candle sixty seven, candle sixty five, candle sixty four, candle

1453
06:02:39.200 --> 06:03:31.639
sixty four, candle sixty three, candle sixty and sixty one,

1454
06:03:54.319 --> 06:05:04.599
candle six sixty seven, fifty nine ye and fifty eight,

1455
06:05:15.479 --> 06:06:41.000
candle fifty seven, candle fifty six, candle fifty five, candle

1456
06:06:45.040 --> 06:08:01.319
fifty four, handle fifty three, candle fifty two, handle fifty

1457
06:08:34.200 --> 06:10:11.919
two the candle fifty one, candle fifty, candle foty nine,

1458
06:10:42.479 --> 06:12:38.639
candle forty eight, forty seven, candle forty six, candle forty five,

1459
06:13:05.560 --> 06:15:21.159
can forty two, candle hoy one and fourty. Candle thirty nine,

1460
06:15:55.240 --> 06:17:20.200
had thirty eight, can't do thirty seven ten two, thirty five,

1461
06:18:03.680 --> 06:20:10.240
cand thirty four, candle thirty three, had thirty one ten

1462
06:20:14.680 --> 06:23:19.599
thirty and twoin teen nine and twenty eights and twenty seven,

1463
06:23:52.599 --> 06:25:33.959
candle twenty six, can twenty five and to win kief

1464
06:25:34.479 --> 06:27:32.360
four end twenty three and twenty two do it, to

1465
06:27:32.799 --> 06:28:14.000
want and to waity.

1466
06:28:50.919 --> 06:29:16.400
No m.

1467
06:29:19.720 --> 06:34:22.400
Ninety, candle seventeen can sixty cancel see ten FO and

1468
06:34:23.759 --> 06:38:54.799
fiven ten shame nine him to eights HM see camp

1469
06:39:45.560 --> 06:42:45.840
fo and ty seven two candle or lego of all

1470
06:42:45.959 --> 06:42:54.119
of those thoughts, worries concerns about the past, thoughts about

1471
06:42:54.200 --> 06:42:58.680
the future, and even things you've been thinking about today.

1472
06:43:00.759 --> 06:43:05.919
Just let it all go because none of it is

1473
06:43:06.119 --> 06:43:20.560
useful in this moment. This is your opportunity to just

1474
06:43:20.919 --> 06:43:35.279
focus on feeling relaxed, allowing yourself to get in touch

1475
06:43:35.439 --> 06:43:44.880
with that natural sense of peace that we all have

1476
06:43:45.200 --> 06:43:52.360
within us. It's available for everyone. It just sometimes takes

1477
06:43:53.200 --> 06:43:56.919
a little bit of effort to set up the right

1478
06:43:59.400 --> 06:44:03.439
time and place in order for you to just let go.

1479
06:44:07.040 --> 06:44:12.520
Because when you do decide to let go and relax,

1480
06:44:15.119 --> 06:44:21.759
that's what your body starts to do because you've chosen.

1481
06:44:23.279 --> 06:44:30.279
You've chosen to just allow your body to unwind and

1482
06:44:30.400 --> 06:44:37.400
your mind starts to slow down. And it's a nice feeling.

1483
06:44:39.439 --> 06:44:42.599
It's a nice feeling at the beginning, just to know

1484
06:44:43.720 --> 06:44:53.799
that you have chosen to decide to relax deeply, and

1485
06:44:53.959 --> 06:45:00.119
because you've made that decision, your body will just a

1486
06:45:00.240 --> 06:45:07.040
suit because sometimes all the muscles in your body need

1487
06:45:07.639 --> 06:45:16.360
is just permission from you to relax. Because so often

1488
06:45:17.040 --> 06:45:21.799
we're busy, we're going from here to there, we're walking around,

1489
06:45:22.040 --> 06:45:28.560
and we're doing stuff, and the body doesn't have any

1490
06:45:29.200 --> 06:45:38.080
time or space to really relax deeply, so it kind

1491
06:45:38.119 --> 06:45:42.880
of waits for you to lead the way waits for

1492
06:45:43.040 --> 06:45:54.319
your permission. And when you do give your permission, when

1493
06:45:54.360 --> 06:45:58.200
you give the say so we need say okay, it's

1494
06:45:58.360 --> 06:46:07.080
time for your body to let go completely and relax totally,

1495
06:46:10.680 --> 06:46:17.319
your body just follows. It's like a breath of relief.

1496
06:46:18.520 --> 06:46:26.959
Ah good, I can now relax. That feeling at the

1497
06:46:27.119 --> 06:46:30.200
end of a day, of a very physical day that

1498
06:46:30.319 --> 06:46:34.200
you may experience in the past. But you get home

1499
06:46:34.360 --> 06:46:37.919
and you just sit down on a chair, maybe you

1500
06:46:38.119 --> 06:46:42.360
kick your shoes off and not Ah, feels so nice

1501
06:46:44.439 --> 06:46:48.400
knowing that you don't have to get up again for

1502
06:46:48.479 --> 06:46:51.919
a little while at least if you choose, you can

1503
06:46:52.119 --> 06:47:01.080
just sit there for maybe an hour to It feels blissful.

1504
06:47:05.159 --> 06:47:09.840
And just by sitting down like that, your body knows

1505
06:47:10.439 --> 06:47:15.400
that it's time to relax. Your body has been given

1506
06:47:15.520 --> 06:47:22.400
permission from you. Because it's a mindset in your mind,

1507
06:47:25.759 --> 06:47:36.200
you're prepared to let go of everything and just completely

1508
06:47:37.400 --> 06:47:46.159
allow all the stress of your body to evaporate. Any

1509
06:47:46.400 --> 06:48:00.360
tensions can just gradually vanish. It's almost like magic, really,

1510
06:48:05.959 --> 06:48:12.959
because that sense of relaxation in your body, it's a

1511
06:48:13.080 --> 06:48:19.520
very natural state. It's not something unusual. It may feel

1512
06:48:19.639 --> 06:48:23.279
unusual when you first start to relax, if you if

1513
06:48:23.319 --> 06:48:27.680
you haven't really spent a lot of time focusing and

1514
06:48:28.400 --> 06:48:32.919
giving yourself this space to let go completely and relax,

1515
06:48:33.880 --> 06:48:40.560
they seem more most alien, but it isn't. It's actually

1516
06:48:41.880 --> 06:48:47.040
the most natural thing in the world to let go completely,

1517
06:48:48.759 --> 06:48:56.560
to relax totally, the most natural thing in the world

1518
06:48:59.240 --> 06:49:09.279
to allow yourself to feel really calm in your mind.

1519
06:49:11.880 --> 06:49:19.560
And it is almost like a literal unwinding. It's like

1520
06:49:19.720 --> 06:49:27.279
you press a button and all the tension just releases,

1521
06:49:28.680 --> 06:49:32.040
and it's like a wheel, like a cog, like the

1522
06:49:32.119 --> 06:49:36.080
inside of a clock, just unwinding. And it's almost like

1523
06:49:36.240 --> 06:49:41.319
you could see the little wind up knob that's used

1524
06:49:42.240 --> 06:49:46.279
just going the opposite way that you choose to wind

1525
06:49:46.319 --> 06:49:54.840
it up, and the energy that frenetic stress for energy

1526
06:49:56.360 --> 06:50:06.639
gradually winding down, losing its power, losing its strength as

1527
06:50:06.720 --> 06:50:16.119
a sense of relaxation becomes stronger and deeper, and you

1528
06:50:16.319 --> 06:50:24.439
may find a the more relaxed you feel, that your

1529
06:50:24.639 --> 06:50:34.720
mind starts to wonder, maybe seem to stop listening to

1530
06:50:34.880 --> 06:50:40.759
me for a while, your mind goes somewhere else, and

1531
06:50:40.880 --> 06:50:46.959
then you realize you're listening to me again, and that's

1532
06:50:47.159 --> 06:50:55.720
just your mind drifting to sleep, which is quite natural,

1533
06:50:57.240 --> 06:51:05.279
because sometimes when we're stressed and tense, we may not

1534
06:51:05.319 --> 06:51:10.400
actually be aware of what we need, what we physically

1535
06:51:10.560 --> 06:51:19.639
your emotionally need in this moment. But when you allow

1536
06:51:20.880 --> 06:51:26.720
your body and mind to relax completely and you let

1537
06:51:26.840 --> 06:51:35.880
go of all thoughts, concerns, worries, ideas, all letting them

1538
06:51:35.959 --> 06:51:44.880
go allow them to drop onto the floor. When you

1539
06:51:45.119 --> 06:51:54.040
start to get in touch with the feelings of such relaxation,

1540
06:51:57.880 --> 06:52:04.439
this feels so nice to be in touch with the

1541
06:52:04.680 --> 06:52:13.759
calmness of the different body parts as they become looser

1542
06:52:15.560 --> 06:52:29.240
and looser. Even your breathing seems easier and more natural, effortless,

1543
06:52:32.520 --> 06:52:36.439
as that cool o enters through your mouth or nose

1544
06:52:37.680 --> 06:52:48.680
into your lungs, breathing in comforts and relaxation, and then

1545
06:52:48.880 --> 06:52:57.439
just breathing out any excess remain intention stress from every

1546
06:52:58.080 --> 06:53:05.799
part of your body and mind. And as you start

1547
06:53:05.919 --> 06:53:12.000
to focus on your mind, maybe you notice that things

1548
06:53:14.639 --> 06:53:21.119
come to a standstill or maybe just much much lower

1549
06:53:21.840 --> 06:53:31.560
than before, because your mind is not really needed when

1550
06:53:31.720 --> 06:53:39.759
listening to my voice, which allows your mind to relax

1551
06:53:41.840 --> 06:53:49.840
just as deeply as your body. And that's synchronicity between

1552
06:53:51.400 --> 06:54:00.639
the relaxation of your body and relaxation of your mind.

1553
06:54:03.000 --> 06:54:12.959
Let you know that feeling completely calm, loose, and relaxed

1554
06:54:15.400 --> 06:54:31.279
real is a great healing experience fear and has so

1555
06:54:31.720 --> 06:54:39.680
many positive benefits for your body, mind, and your life.

1556
06:54:42.319 --> 06:54:48.080
To be able to let go over everything and to

1557
06:54:48.319 --> 06:54:58.400
relax completely in all parts of your body and mind.

1558
06:55:00.799 --> 06:55:16.560
Even your bones has arised, all your muscles arise, even

1559
06:55:16.840 --> 06:55:30.360
the skin that covers your body is rised. Every hair

1560
06:55:33.479 --> 06:55:47.799
that you have is also deeply relaxed. And your brain

1561
06:55:51.680 --> 06:56:06.240
really starts to feel the benefits this healing relaxation. And

1562
06:56:06.479 --> 06:56:12.840
as you focus on the inside of your scalp where

1563
06:56:12.880 --> 06:56:19.159
your brain is, you can start to realize and notice

1564
06:56:20.759 --> 06:56:32.000
the benefits of your brain relaxing deeply. Then it's your

1565
06:56:32.119 --> 06:56:44.400
brain continues to react, sends those messages to the rest

1566
06:56:44.639 --> 06:56:52.680
of your body and to your mind to re wax

1567
06:56:55.479 --> 06:57:17.599
more deeper, relaxy more completely, letting go of any remaining

1568
06:57:18.200 --> 06:57:27.159
thoughts or concerns, allow them just to drop onto the

1569
06:57:27.360 --> 06:57:38.119
floor because they're no longer necessary in this moment, In

1570
06:57:38.240 --> 06:57:51.319
this moment of deep relaxation and calmness, filling your grain

1571
06:57:53.319 --> 06:58:16.080
with deep concentrated heathing, calming, relaxing every part of your

1572
06:58:16.159 --> 06:58:37.479
brain feeling so loose and comfortable, so relaxed and beeaceful.

1573
06:58:40.759 --> 06:58:43.560
Your brain feels.

1574
06:58:44.720 --> 06:58:48.119
So light, that's so.

1575
06:58:48.439 --> 06:59:00.279
Healthy in that sense of deep deep comfort. Reading does

1576
06:59:01.479 --> 06:59:15.680
allow you to enjoy those ever increasing sensations of comfort

1577
06:59:17.400 --> 06:59:30.159
that are spreading throughout your body, relaxing each and every

1578
06:59:30.560 --> 06:59:46.840
muscle of your body, e deeper and deeper, much more

1579
06:59:47.520 --> 07:00:05.240
deeper than before, much more comfort spreading true your body,

1580
07:00:05.959 --> 07:00:22.720
your mind, be so peaceful and calm, so very very

1581
07:00:24.360 --> 07:00:37.680
peaceful in avery part of your body, letting go the

1582
07:00:39.159 --> 07:01:02.080
a everything averything, so peaceful, calm, so relax a very

1583
07:01:03.439 --> 07:01:09.520
second the passes you feel.

1584
07:01:11.560 --> 07:01:30.479
Dper dper relax dper and dper relax.

1585
07:01:32.919 --> 07:01:41.159
Come so calm, p.

1586
07:01:42.680 --> 07:01:54.840
For so very peace from your head down to your tie,

1587
07:01:57.959 --> 07:02:10.360
such p and comfort throwing all all the time, such

1588
07:02:11.080 --> 07:02:24.000
peace and comfort spreading through your body and mind deep

1589
07:02:24.639 --> 07:02:40.439
and deeper, such comforts, spreading and sinking deeper into a

1590
07:02:41.599 --> 07:02:55.599
muscle of your body, so that you feel amazing, so laxed,

1591
07:02:59.119 --> 07:03:25.439
so useful, so peaceful, letting go every I'm going to

1592
07:03:25.520 --> 07:03:32.279
do a body scan, focusing on firstly how you feel

1593
07:03:33.240 --> 07:03:37.560
in your body, not trying to change how you feel,

1594
07:03:38.720 --> 07:03:43.680
not trying to relax, not trying to move away from

1595
07:03:43.799 --> 07:03:52.319
any discomfort or stress or tension. Just accepting, observing and

1596
07:03:52.520 --> 07:03:57.159
accepting how you feel in the different parts of your body,

1597
07:03:59.119 --> 07:04:03.639
just allowing your self to be exactly as you are,

1598
07:04:07.520 --> 07:04:15.599
to notice to get in touch with how you actually

1599
07:04:15.680 --> 07:04:25.119
feel in this moment. I'm going to start off by

1600
07:04:25.279 --> 07:04:34.119
focusing on your hands. Just be aware of your hands.

1601
07:04:39.479 --> 07:04:43.919
I'd like you to move your hands around, just maybe

1602
07:04:44.040 --> 07:04:49.479
move your fingers a little bit. I've been and closing

1603
07:04:49.720 --> 07:04:57.400
your hands very gently, just so that you can get

1604
07:04:57.439 --> 07:05:04.240
in touch with how your hands and your fingers fell,

1605
07:05:09.639 --> 07:05:28.599
very very slow movements. Focusing now on your feet, and

1606
07:05:28.720 --> 07:05:32.560
if you can just do kind of an equivalent with

1607
07:05:32.759 --> 07:05:38.479
your feet is you've just done with your hands, Maybe

1608
07:05:39.919 --> 07:05:47.319
turn in your ankles, moving your feet around, moving your

1609
07:05:47.479 --> 07:06:01.439
toes gently, only very gently and very slowly, noticing how

1610
07:06:03.200 --> 07:06:16.639
your feet fulfill in this moment. Focusing now and your eyes,

1611
07:06:19.599 --> 07:06:24.000
and I'd like you to just focus on your eyelids.

1612
07:06:26.439 --> 07:06:29.520
Maybe you can open and close your eyes a couple

1613
07:06:29.560 --> 07:06:35.159
of times to really get in touch with how you feel.

1614
07:06:35.240 --> 07:06:43.279
When you do close your eyes the muscle changes in

1615
07:06:43.400 --> 07:06:50.240
your eyes when you do close them, maybe raising your eyebrows.

1616
07:06:52.000 --> 07:06:59.200
It stretches the tops of your eyes, perhaps quint in

1617
07:06:59.319 --> 07:07:06.720
your eyes, scrunching up your eyes just so you can

1618
07:07:08.240 --> 07:07:18.159
hear it again, touch with all aspects of how your

1619
07:07:18.240 --> 07:07:37.479
eyes feel. Right now, now focusing on your thighs, and

1620
07:07:37.599 --> 07:07:41.680
you know it just starts you to gently tense your thighs,

1621
07:07:43.080 --> 07:07:52.880
just very very gently, just enough so you can become

1622
07:07:54.479 --> 07:08:05.560
more atchuned to the physical sensation of your upper legs,

1623
07:08:07.759 --> 07:08:10.919
the front of your thighs, on the backs of your thigh,

1624
07:08:15.520 --> 07:08:34.880
noticing and observing how your thighs fear. Right now, moving

1625
07:08:35.119 --> 07:08:43.560
your focus to the back of your neck, just noticing

1626
07:08:43.720 --> 07:08:49.799
the back of your neck, the muscles, and of course

1627
07:08:49.919 --> 07:08:54.240
they lead to the side of your neck. They also

1628
07:08:54.520 --> 07:08:59.360
lead to the top of your back, which leads to

1629
07:08:59.439 --> 07:09:05.000
your shoulder. So as your focus on the back of

1630
07:09:05.080 --> 07:09:12.439
your neck, maybe you can move your head gently upwards

1631
07:09:13.599 --> 07:09:19.599
as if you're looking up, Maybe moving your head down

1632
07:09:21.040 --> 07:09:27.040
as if you were looking down. Perhaps moving your head

1633
07:09:27.279 --> 07:09:38.720
side to side, right to left, binly, very slowly and

1634
07:09:39.240 --> 07:09:47.479
very gently. I'm not trying to force anything. It has

1635
07:09:47.680 --> 07:09:56.799
to be very very gentle, just so you can.

1636
07:09:58.360 --> 07:09:59.959
Be more.

1637
07:10:01.599 --> 07:10:11.000
In touch with the feelings, with the sensations, the physical

1638
07:10:12.400 --> 07:10:21.680
sensations of how the back of your neck feels. Right now,

1639
07:10:29.240 --> 07:10:37.200
as we now focus on the tops of your arms,

1640
07:10:39.560 --> 07:10:44.439
the parts where your biceps and your triceps are between

1641
07:10:44.479 --> 07:10:52.200
your elbow and your shoulders. Should focus on those parts,

1642
07:10:53.200 --> 07:10:58.880
the tops of your arms. You may like to just

1643
07:10:59.599 --> 07:11:10.959
ten them, but very very gently and slowly, so you're

1644
07:11:11.000 --> 07:11:18.639
not straining or putting any pressure whatsoever.

1645
07:11:19.560 --> 07:11:20.479
On your arms.

1646
07:11:23.159 --> 07:11:25.560
It's just so that you can.

1647
07:11:28.080 --> 07:11:35.240
Gain more of a sense of how your upper arms

1648
07:11:36.840 --> 07:11:48.759
are feeling in this moment, and just noticing as you gently,

1649
07:11:50.919 --> 07:12:00.520
very gently and slowly tightening the muscles and they echo.

1650
07:12:04.759 --> 07:12:13.200
Notice how the tops of your arms feel right now.

1651
07:12:21.360 --> 07:12:32.159
As a now focus on your stomach, the area the

1652
07:12:32.279 --> 07:12:38.599
lower abdomen area below your belly button, moving all the

1653
07:12:38.680 --> 07:12:52.400
way down to your hips, just above your grind. Maybe

1654
07:12:52.639 --> 07:13:00.279
you're able to tense these muscles in the area very

1655
07:13:02.880 --> 07:13:15.759
gently and slowly, if that's a difficult thing to do,

1656
07:13:17.040 --> 07:13:25.240
and maybe you can just move your body, pushing your

1657
07:13:25.360 --> 07:13:29.639
stomach up and maybe moving a little bit to the

1658
07:13:29.919 --> 07:13:37.240
side using your hips, just so you can get more

1659
07:13:38.919 --> 07:13:45.479
in tune with how you're lower capped to an area

1660
07:13:49.319 --> 07:14:08.080
is feeling in this moment, just noticing the physical sensations

1661
07:14:10.919 --> 07:14:13.240
of your lower abdomen.

1662
07:14:23.639 --> 07:14:24.639
As you will move.

1663
07:14:26.360 --> 07:14:39.479
Your attention to your mouth. Notice in your lips and

1664
07:14:39.720 --> 07:14:57.560
inside your mouth, the teeth, your guns, your tongue. Just

1665
07:14:57.880 --> 07:15:06.159
noticing how your tongue in your mouth feels. And it

1666
07:15:06.319 --> 07:15:15.319
may help by moving your tongue around your mouth, moving

1667
07:15:15.400 --> 07:15:22.799
it to your left, maybe pressing it gently against the

1668
07:15:23.040 --> 07:15:29.240
side of your mouth, and then to the right, gently

1669
07:15:29.759 --> 07:15:36.400
to the side of your mouth, perhaps pressing up against

1670
07:15:36.520 --> 07:15:44.560
the top of your mouth, and then down gently against

1671
07:15:44.639 --> 07:15:55.159
the bottom of your mouth. Aways very slowly in a

1672
07:15:55.720 --> 07:16:15.159
very very gentle so that you can be aware of

1673
07:16:15.400 --> 07:16:38.880
how you feel in your mouth area now and to focus.

1674
07:16:40.759 --> 07:16:41.759
On your wrists.

1675
07:16:52.439 --> 07:16:59.479
And I'll ask you to maybe just routine your wrists

1676
07:17:01.319 --> 07:17:09.360
by moving your hands in a circular motion very gently

1677
07:17:11.319 --> 07:17:15.279
and slowly, just.

1678
07:17:17.000 --> 07:17:18.319
So you can.

1679
07:17:24.080 --> 07:17:43.080
Feel the sensations that you are currently experiencing in your wrists.

1680
07:17:47.159 --> 07:17:57.159
Perhaps move in your hands up and down again very

1681
07:18:00.080 --> 07:18:22.599
very gently and slowly, very gentle and slow.

1682
07:18:36.040 --> 07:18:37.080
As you now.

1683
07:18:39.479 --> 07:18:55.759
Start to observe you lower back the bad parts. Just

1684
07:18:56.200 --> 07:19:11.439
a bot of your hips where your coxis are a

1685
07:19:11.599 --> 07:19:18.479
whole area, which also really does include the size of

1686
07:19:18.639 --> 07:19:29.439
your body, because those muscles are very much connected as

1687
07:19:29.520 --> 07:19:36.520
those muscles also move into your hip area, connecting to

1688
07:19:36.720 --> 07:19:51.639
your buttics the sides of your hips, and if you're

1689
07:19:52.919 --> 07:20:01.680
physically able to do so, maybe you can very gently

1690
07:20:03.880 --> 07:20:16.599
just move your body ever so slightly, very slowly from

1691
07:20:16.840 --> 07:20:34.360
side to side just enough ye s gauge how you

1692
07:20:34.639 --> 07:20:52.040
feel in your lower back. Perhaps secret even move your

1693
07:20:52.279 --> 07:21:06.720
hips gently up and down gently, slowly in order to

1694
07:21:08.639 --> 07:21:20.520
really be in touch with the physical sensations of your

1695
07:21:20.720 --> 07:21:21.560
law back.

1696
07:21:38.400 --> 07:21:39.080
As we know.

1697
07:21:44.360 --> 07:21:55.000
To your attention to your jewel, that area for your

1698
07:21:55.240 --> 07:22:01.000
chin all the way up to nearly your ears.

1699
07:22:00.759 --> 07:22:16.639
Are oh little jaw, you can just.

1700
07:22:18.680 --> 07:22:20.360
Yeah, it's okay to do so.

1701
07:22:22.279 --> 07:22:32.799
Gently open your mouth, not wide nost stretching, just very

1702
07:22:33.560 --> 07:22:46.159
gently and slowly opening your mouth in closing your mouth

1703
07:22:48.479 --> 07:23:07.400
very gently and slowly, so you can be in touch

1704
07:23:14.200 --> 07:23:48.040
with how you jure feels. Now I just sit now

1705
07:23:50.919 --> 07:24:05.759
the chest area. You don't need to do anything to

1706
07:24:06.000 --> 07:24:12.599
move your chest because it moves every time you breathe.

1707
07:24:17.919 --> 07:24:31.799
It moves very gently and slowly automatically with each breath

1708
07:24:32.200 --> 07:24:52.159
you take. As you focus on how your chest feels

1709
07:24:57.439 --> 07:25:32.439
when you breath. Move in your focus to your forearms,

1710
07:25:35.000 --> 07:25:50.919
your elbows. Maybe you're able to very gently and slow

1711
07:25:53.560 --> 07:26:02.119
dense the muscles in your farms, and when you do that,

1712
07:26:02.639 --> 07:26:26.159
you can feel your elbows as well, very gently and slowly,

1713
07:26:34.680 --> 07:27:15.439
gently and softly obsurd your forms and dilopours. No focus

1714
07:27:22.560 --> 07:27:34.639
the rest of your back, your upper back in the middle,

1715
07:27:36.200 --> 07:27:52.400
the middle of your back again, this part of your

1716
07:27:52.560 --> 07:28:07.279
body news also be time you pray. You may not

1717
07:28:07.639 --> 07:28:21.720
notice that usually they should sir your upper back in

1718
07:28:21.840 --> 07:28:31.720
the middle of your back. You can really feel that

1719
07:28:33.400 --> 07:29:28.720
gentle and slow movement moving your focus into your area

1720
07:29:32.040 --> 07:29:43.840
of buttees the grain. There's muscles and those bones in

1721
07:29:43.959 --> 07:30:18.159
your midsection. Just noticing how your hips.

1722
07:30:20.360 --> 07:30:20.680
Feel.

1723
07:30:23.840 --> 07:30:41.639
Right now, you can very very gently move your hips,

1724
07:30:46.639 --> 07:30:52.080
maybe side to side, very gently and.

1725
07:31:00.040 --> 07:31:25.919
Y sort.

1726
07:31:40.680 --> 07:31:57.439
Everything starts to slow down, including the thoughts in your

1727
07:31:57.560 --> 07:32:09.319
mind and your mind itself just starts to gradually. It

1728
07:32:09.400 --> 07:32:15.840
doesn't have to be instant, but just gradually starting too.

1729
07:32:17.159 --> 07:32:25.959
It's almost like time is storing chin. It's a slower

1730
07:32:26.119 --> 07:32:33.959
pace to maybe what you're used to in your day

1731
07:32:34.040 --> 07:32:56.040
to day life. It's a slower movement of energy, very

1732
07:33:00.439 --> 07:33:08.880
small movements which make up the larger movements, which is

1733
07:33:08.959 --> 07:33:16.680
always the case. Now, when you move your hand, it

1734
07:33:16.840 --> 07:33:19.560
might seem like it's one movement, but it's lots of

1735
07:33:20.360 --> 07:33:27.799
minute different muscles moving in accordance with each other. And

1736
07:33:32.759 --> 07:33:45.080
what happens in this space that we're sharing is we

1737
07:33:45.319 --> 07:33:46.159
move from.

1738
07:33:48.840 --> 07:33:51.479
That big.

1739
07:33:55.919 --> 07:34:13.000
Movement into those smaller movements. Starting to focus on how

1740
07:34:13.080 --> 07:34:20.360
your body feels, not just as a whole, not just oh,

1741
07:34:20.439 --> 07:34:24.680
i'm feel in this way. I'm feeling stressed or tense,

1742
07:34:24.959 --> 07:34:30.360
or I'm feeling relaxed and calm, I'm feeling this way,

1743
07:34:30.520 --> 07:34:37.360
I'm feeling that way. Starting to notice that your body

1744
07:34:41.720 --> 07:34:51.360
begins to present to you small feelings around your body,

1745
07:34:57.880 --> 07:35:09.959
small physical sense stations in your legs, whether pleasurable or not.

1746
07:35:15.360 --> 07:35:24.439
Maybe resisting the temptation to label them or to judge

1747
07:35:24.520 --> 07:35:32.000
them those feelings, just thinking them, thinking about them is

1748
07:35:32.159 --> 07:35:49.080
just being neutral, just feelings, not being particularly concerned, but

1749
07:35:49.319 --> 07:36:04.400
just noticing what your body is telling you, the feelings

1750
07:36:04.479 --> 07:36:10.799
in your arms. Instead of feeling the whole of the arm,

1751
07:36:12.200 --> 07:36:21.400
maybe notice those individual feelings, all those different muscles and

1752
07:36:25.560 --> 07:36:34.759
the skin, the hairs of your arms, all the internal

1753
07:36:34.880 --> 07:36:51.040
parts of your arms, the veins, the bones, just being

1754
07:36:51.119 --> 07:36:59.880
aware of maybe your elbow on your right arm has

1755
07:37:00.200 --> 07:37:11.680
certain feeling. Maybe your left wrist also has its own

1756
07:37:12.959 --> 07:37:32.840
individual physical sensation. What about your forearm on your right arm,

1757
07:37:35.000 --> 07:37:48.200
your right forearm, there may not be any particular feeling

1758
07:37:48.360 --> 07:37:56.360
that you could even give a name to, may not

1759
07:37:56.560 --> 07:38:01.560
feel like anything other than just a feeling. You know,

1760
07:38:01.759 --> 07:38:14.200
it's there. The feelings in your shoulders. Perhaps your shoulders

1761
07:38:14.279 --> 07:38:17.880
when you think about them, kind of almost like they're

1762
07:38:17.880 --> 07:38:24.479
the same, you know, the same feeling, almost like you

1763
07:38:24.799 --> 07:38:29.400
both of your shoulders are just one thing. Of course

1764
07:38:29.479 --> 07:38:40.799
they're not. And when you focus on your left shoulder

1765
07:38:43.520 --> 07:38:48.720
and then on your right shoulder, maybe find that you

1766
07:38:50.119 --> 07:38:55.159
move the muscles a little bit, maybe tense the muscles gently,

1767
07:39:00.799 --> 07:39:08.479
noticing the difference in each shoulder.

1768
07:39:19.279 --> 07:39:34.880
And your lower back, the left side of your lower

1769
07:39:35.000 --> 07:39:37.759
back and the right side.

1770
07:39:37.560 --> 07:39:48.240
Of your lower back of course that connection to your

1771
07:39:48.319 --> 07:40:00.599
buttocks and to your hips, and also move moving up

1772
07:40:01.360 --> 07:40:14.599
into the middle of your back. And sometimes like right now,

1773
07:40:14.759 --> 07:40:19.560
actually when I focus on their part, when I focused

1774
07:40:19.560 --> 07:40:25.439
on my buttocks and then I focused on the middle

1775
07:40:25.479 --> 07:40:28.360
of my back, it almost felt like the muscles in

1776
07:40:28.439 --> 07:40:38.479
my lower back were being stretched very gently, just stretched

1777
07:40:38.560 --> 07:40:45.119
a little bit. Even though I wasn't doing anything to

1778
07:40:46.520 --> 07:40:52.240
try to stretch your lower back, it just seemed to happen.

1779
07:40:53.439 --> 07:41:11.040
The feeling of very gently stretching your lower back comes along.

1780
07:41:14.759 --> 07:41:38.080
I have feeling in your chest, just noticing what sensations

1781
07:41:39.680 --> 07:41:57.319
you are experiencing in your chest right now. And there's

1782
07:41:57.400 --> 07:42:01.560
so much of the chest. Obviously there's the collar bone

1783
07:42:01.720 --> 07:42:08.520
leading to the chest. You've got the chest bone, You've

1784
07:42:08.520 --> 07:42:16.840
got the muscles in your chest. Of course, if you're female,

1785
07:42:17.520 --> 07:42:22.400
there's possibly the breasts. Your male.

1786
07:42:24.119 --> 07:42:24.759
You've got the.

1787
07:42:27.560 --> 07:42:33.119
Different well why not that different these days, but there

1788
07:42:33.200 --> 07:42:38.360
may be more muscles at the top of the chest,

1789
07:42:41.759 --> 07:42:46.000
but at the side underneath it's pretty much the same.

1790
07:42:46.799 --> 07:42:49.880
Whether you're a man or a woman. There's muscles there,

1791
07:42:51.200 --> 07:42:56.360
muscles that stretch out to your back as well as

1792
07:42:56.439 --> 07:43:04.840
breast tissue stretches and moves into your back. Yeah, to

1793
07:43:05.000 --> 07:43:15.959
just being aware of your chest, being.

1794
07:43:22.880 --> 07:43:42.840
With whatever feeling there is in your chest, well, I

1795
07:43:43.040 --> 07:43:45.680
noticed I focus on my chest.

1796
07:43:50.080 --> 07:43:53.599
I feel it in my back and my upper back.

1797
07:43:55.080 --> 07:43:58.119
I mean, I guess the obvious reason would be because

1798
07:43:58.200 --> 07:44:08.119
you know, I'll breathe in in then it stretches my

1799
07:44:08.439 --> 07:44:19.240
chest and my back at the same time. It feels

1800
07:44:22.520 --> 07:44:34.159
it feels okay, it doesn't feel I got a little

1801
07:44:34.200 --> 07:44:40.599
bit of pain in my right chest, A little bit,

1802
07:44:40.799 --> 07:44:43.639
not pain, but little discomfort, maybe.

1803
07:44:45.119 --> 07:44:53.639
Stiffness possibly, I don't know. I notice my shoulders also

1804
07:44:55.360 --> 07:44:56.000
wanting to.

1805
07:44:58.319 --> 07:45:03.000
Flex for some reason. I think that's probably part of

1806
07:45:03.159 --> 07:45:12.159
my upper back, that connection between my shoulders my other back.

1807
07:45:13.959 --> 07:45:18.000
Because I can move my shoulders and stretch the muscles

1808
07:45:18.759 --> 07:45:26.959
in my back, moving the shoulders backwards or up, which

1809
07:45:27.080 --> 07:45:33.119
then moves I think it's the scapulous in your back.

1810
07:45:43.159 --> 07:45:50.840
It feels quite nice. Actually, A good thing about this

1811
07:45:51.119 --> 07:45:55.919
is you can, if you want to, you can just

1812
07:45:59.479 --> 07:46:11.159
black or stimulate the various muscles in your body gently

1813
07:46:12.599 --> 07:46:16.080
in order to get more of a sense of how

1814
07:46:16.159 --> 07:46:31.040
they feel. And when you're relaxing, when you do tense

1815
07:46:31.159 --> 07:46:35.080
and muscle and you let it go and you let

1816
07:46:35.119 --> 07:46:44.119
it relax, it relaxes way more than it would normally.

1817
07:46:49.279 --> 07:46:51.360
You have to feel.

1818
07:46:53.200 --> 07:46:56.759
That you're able to do that. There's no point in

1819
07:46:56.840 --> 07:46:58.040
doing it if there's.

1820
07:46:57.959 --> 07:47:06.720
An issue with the per part of your body. You

1821
07:47:06.840 --> 07:47:16.080
need to be gentle with yourself at all times when

1822
07:47:16.159 --> 07:47:35.119
relaxing deeply. It's important to be kind to yourself as

1823
07:47:35.200 --> 07:47:44.200
you notice your mind. How much has your mind slowed

1824
07:47:44.279 --> 07:48:11.799
down since we started this recording, How came and peaceful

1825
07:48:13.360 --> 07:48:23.279
is your mind right now with nothing to think about

1826
07:48:25.840 --> 07:48:33.000
and just my voice to listen to, Because you know,

1827
07:48:33.520 --> 07:48:44.479
the intention behind this recording is relaxation, at the very least,

1828
07:48:46.040 --> 07:48:50.599
for you to feel more relaxed at the end of

1829
07:48:50.639 --> 07:48:58.880
the recording than you did at the beginning, at the

1830
07:48:59.040 --> 07:49:11.200
very least, with your mind to slow down. Your body

1831
07:49:11.919 --> 07:49:27.159
continues to relax because that's what you want to happen.

1832
07:49:31.159 --> 07:49:49.520
That's what you expect to happen for relaxation to fill

1833
07:49:52.159 --> 07:50:05.119
your body, maybe calm in your mind to the point

1834
07:50:05.319 --> 07:50:52.639
of boredom. When you start maybe to drift away, it's

1835
07:50:52.799 --> 07:51:02.119
almost as if you are moving further away from a

1836
07:51:02.279 --> 07:51:15.919
body in your mind, just leaving them there, kind of

1837
07:51:16.040 --> 07:51:20.959
liking it. An escape pod and the spaceship a movie,

1838
07:51:21.759 --> 07:51:24.000
a space movie. You know when they get into that

1839
07:51:24.080 --> 07:51:30.840
little part in it sends the man far away from

1840
07:51:30.919 --> 07:52:39.000
the spaceship, safe to dream and continue to relax terrafting size,

1841
07:52:39.479 --> 07:52:53.840
slow and pas so.

1842
07:53:24.319 --> 07:53:25.360
And peace.

1843
07:53:46.240 --> 07:54:00.240
And focusing on the feeling are those individual car It's

1844
07:54:00.799 --> 07:54:17.279
your body that are relaxing. One by one, you may

1845
07:54:19.159 --> 07:54:32.840
find that every now and then you realize that you

1846
07:54:33.000 --> 07:54:41.639
aren't listening to my voice because your mind started to

1847
07:54:41.840 --> 07:54:57.080
imagine something different, maybe started to almost move into some

1848
07:54:57.439 --> 07:55:05.840
kind of a dreamy state, And then you become aware

1849
07:55:06.040 --> 07:55:15.279
of my voice again. And even though you may want

1850
07:55:15.479 --> 07:55:20.400
to focus on my voice, you may also wish to

1851
07:55:22.919 --> 07:55:34.520
allow your mind to just drift naturally into that space

1852
07:55:34.799 --> 07:55:58.799
of comfort and safety. As you feel more comfort spreading

1853
07:55:59.159 --> 07:56:11.919
through your body like a warm blanket covering you gently,

1854
07:56:15.959 --> 07:56:34.040
keeping your body at just the perfect temperature, and even

1855
07:56:34.200 --> 07:56:46.200
if you can hear background sounds, they just don't seem

1856
07:56:46.360 --> 07:57:03.360
to matter anymore. There's that sensor peace spreads through your

1857
07:57:03.439 --> 07:57:16.840
mind like a gentle breeze. He has strong enough to

1858
07:57:17.040 --> 07:57:28.119
blow away all negativity, strong.

1859
07:57:27.880 --> 07:57:28.360
Enough to.

1860
07:57:31.759 --> 07:57:41.880
Remove from your mind any anxiety or stress that was

1861
07:57:42.080 --> 07:57:57.159
there before, and blow away any other thoughts or feelings

1862
07:57:57.560 --> 07:58:23.000
that just don't fit with the sense relaxation. That it's

1863
07:58:23.080 --> 07:58:47.680
a feeling your body and your mind. Un As you

1864
07:58:47.880 --> 07:58:54.599
focus on your mind, you count down from ten down

1865
07:58:54.720 --> 07:59:03.240
to one, and with each number you hear, your mind

1866
07:59:06.319 --> 07:59:31.840
will become slightly more relaxed, just just slightly from ten,

1867
07:59:32.360 --> 07:59:39.080
down to nine, just a slight movement from nine down

1868
07:59:39.159 --> 07:59:51.479
to eight, just another small change in how you feel.

1869
07:59:56.840 --> 08:00:05.200
Eight down to sevend that feeling is a gap, almost

1870
08:00:05.279 --> 08:00:10.799
like a gap that starts to get wider, the gap

1871
08:00:11.279 --> 08:00:19.040
between those feelings that you used to have in your

1872
08:00:19.119 --> 08:00:27.840
mind compared to the feelings you have, the growing now

1873
08:00:29.560 --> 08:00:39.360
feelings of comfort and security and confidence, and the gap

1874
08:00:39.799 --> 08:00:45.919
becomes wider. Eight down to seven, seven down to six.

1875
08:00:49.680 --> 08:00:54.759
When you get to five, the mind will start to

1876
08:00:56.080 --> 08:01:08.439
have a certain physical sensation, most like there's a magnet

1877
08:01:09.040 --> 08:01:15.959
outside of your head, sucking detension and the stress and

1878
08:01:16.080 --> 08:01:23.240
any remaining feelings that you don't want, sucking them out

1879
08:01:23.720 --> 08:01:34.040
through your skull. And in down to four you can

1880
08:01:34.240 --> 08:01:42.520
start to really experience that sense of not just emptiness,

1881
08:01:42.759 --> 08:01:56.319
but space, a place full of fresh air, the place

1882
08:01:56.360 --> 08:02:02.880
where you can stretch. It's almost as if as you

1883
08:02:03.040 --> 08:02:08.000
go down to four and three, your mind is expanding

1884
08:02:08.639 --> 08:02:11.159
with this sense.

1885
08:02:13.759 --> 08:02:15.119
Of peace.

1886
08:02:16.479 --> 08:02:19.279
And tranquility growing.

1887
08:02:21.400 --> 08:02:23.000
As it moves down to.

1888
08:02:26.520 --> 08:02:35.720
When you get to one, your mind just feels exactly

1889
08:02:35.959 --> 08:02:55.319
how you want to feel, almost perfect feeling, maybe the

1890
08:02:55.479 --> 08:02:56.759
sensation that.

1891
08:02:58.360 --> 08:02:59.799
You'd like to keep.

1892
08:03:02.799 --> 08:03:13.599
A place that's safe, where nothing can affect you at all,

1893
08:03:25.279 --> 08:03:30.040
and you can stay in that that space of comfort

1894
08:03:30.119 --> 08:03:39.840
and confidence, confident in your own ability to create this

1895
08:03:40.759 --> 08:03:46.759
space and this feeling of comfort within your own mind

1896
08:03:48.319 --> 08:03:58.000
just by counting in ten down to one. And this

1897
08:03:58.240 --> 08:04:02.599
is something that you can do yourself when you're on

1898
08:04:02.680 --> 08:04:10.439
your own, the time when you can maybe sit down,

1899
08:04:11.439 --> 08:04:22.279
maybe just for a few minutes, close your eyes, just

1900
08:04:22.599 --> 08:04:35.119
count slowly from ten down to one and re experience

1901
08:04:36.880 --> 08:04:47.200
these feelings in your mind. And when you feel that

1902
08:04:47.439 --> 08:05:02.560
way in your mind, your body copies your mind, and

1903
08:05:02.680 --> 08:05:09.040
then feeling is spread through your spine and your nervous

1904
08:05:09.159 --> 08:05:16.560
system into every part of your body, travels through your

1905
08:05:16.680 --> 08:05:30.680
blood stream, healing and relaxing every particle of your existence.

1906
08:05:43.360 --> 08:05:47.360
And we can we can practice this a few times

1907
08:05:52.080 --> 08:05:55.080
before the end of the recording, and then you can

1908
08:05:56.599 --> 08:06:03.000
practice on your own. Each time you count for ten

1909
08:06:04.040 --> 08:06:19.040
about one, the feelings of comfort, calmness, deep deep relaxation

1910
08:06:20.279 --> 08:06:36.880
becomes stronger, deeper feeling your mind and your brain with

1911
08:06:37.119 --> 08:06:46.599
these positive chemicals, the spread throughout your body, relaxing you

1912
08:06:48.599 --> 08:06:58.119
so quickly, relaxing your whole body and mind so very,

1913
08:06:59.759 --> 08:07:05.680
very easily, just by counting.

1914
08:07:07.119 --> 08:07:17.479
Ten down to one, so we're gonna do it now.

1915
08:07:18.319 --> 08:07:22.279
I'm going to count from ten down to one. I'd

1916
08:07:22.439 --> 08:07:26.759
like you to repeat the number after me. So when

1917
08:07:26.840 --> 08:07:33.799
I say ten, you can just repeat to yourself.

1918
08:07:35.159 --> 08:07:35.400
Ten.

1919
08:07:41.000 --> 08:07:50.360
Just notice, be aware of how you feel in your

1920
08:07:50.520 --> 08:08:00.119
mind and your body. Then when I say nine, you

1921
08:08:00.159 --> 08:08:15.560
can beat to yourself nine a game, noticing the increase

1922
08:08:15.919 --> 08:08:24.119
in comfort and calmness in your mind and in your body.

1923
08:08:30.119 --> 08:08:39.560
The same when I say eight, when I say seven, six,

1924
08:08:42.119 --> 08:08:56.400
when I say five, four, when I say three, two,

1925
08:09:00.799 --> 08:09:14.599
and lastly you want to say one, can beat that number. Now.

1926
08:09:14.720 --> 08:09:20.279
Of course, when you do this on your own without

1927
08:09:20.400 --> 08:09:25.400
listening to me, you can say the numbers or whatever

1928
08:09:27.040 --> 08:09:35.479
speed that you feel is necessary for you, so you

1929
08:09:35.639 --> 08:09:41.400
can adapt. So if you feel you want to say

1930
08:09:41.520 --> 08:09:47.360
the numbers ten down to one faster than I do,

1931
08:09:49.119 --> 08:09:51.680
then you go ahead and do that. Or if you

1932
08:09:51.919 --> 08:09:54.759
feel when you do it yourself.

1933
08:09:54.959 --> 08:09:57.279
Then you'd like to have more.

1934
08:09:58.840 --> 08:10:05.400
More space between the numbers, maybe take a lot longer

1935
08:10:06.680 --> 08:10:12.520
to get from ten all the way down to one,

1936
08:10:16.720 --> 08:10:30.080
that's your choice also to do. So I'm going to count.

1937
08:10:29.840 --> 08:10:38.439
From ten down to one, and when I get to one.

1938
08:10:39.599 --> 08:10:45.159
That will be the end of this recording unless of

1939
08:10:45.240 --> 08:10:49.720
course you're listening with music, and the music will continue

1940
08:10:57.439 --> 08:16:04.959
ten nine eight foo twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1941
08:16:09.720 --> 08:16:54.919
twelve eleven ten nine eight, seven, six, five, four, three

1942
08:17:00.080 --> 08:17:23.520
two one. Now open your eyes, noticing how you physically

1943
08:17:23.639 --> 08:17:32.680
feel having counted down from twenty to one, allowing stress

1944
08:17:32.759 --> 08:17:36.400
and tension to lead through your fingertips.

1945
08:17:35.840 --> 08:17:36.680
And your toes.

1946
08:17:38.200 --> 08:17:42.880
And as you focus on your fingertips, maybe they feel

1947
08:17:42.919 --> 08:17:49.680
a little bit tingly, which is I suppose quite understanding,

1948
08:17:49.840 --> 08:17:53.680
considering the tension has been exiting.

1949
08:17:53.279 --> 08:17:54.919
Your body through your fingertips.

1950
08:18:01.400 --> 08:18:03.360
So now I'm going to count from twenty down to

1951
08:18:03.479 --> 08:18:10.759
one again. This time you get to feel relief of

1952
08:18:10.880 --> 08:18:22.000
tension and stress and the anxiety that you may have leaving.

1953
08:18:23.840 --> 08:18:24.680
Through your stomach.

1954
08:18:27.319 --> 08:18:31.000
Just leaving through your stomach, almost as if it's just

1955
08:18:32.040 --> 08:18:39.599
releasing the whole of your stomach enable to just above

1956
08:18:39.680 --> 08:18:43.720
your chest or below your chest, rather so surrounding your

1957
08:18:43.799 --> 08:18:48.720
beny by an area, the whole area. You can feel

1958
08:18:48.919 --> 08:18:54.319
the tension of your body wherever it's left, just releasing

1959
08:18:55.479 --> 08:18:58.799
from that area, and you may notice that your stomach

1960
08:18:58.880 --> 08:19:06.240
will become very next as a countdown from twenty down's

1961
08:19:06.360 --> 08:19:44.040
one now twenty nineteen eighteen HM seventeen sixteen fifteen fourteen,

1962
08:19:48.240 --> 08:20:20.400
thirteen twelve eleven, damn nine eight seven six.

1963
08:20:23.240 --> 08:20:28.840
Die ooh.

1964
08:20:32.720 --> 08:20:37.919
Three two.

1965
08:20:43.040 --> 08:20:43.080
What?

1966
08:20:48.000 --> 08:20:50.200
And you can open your eyes again if you choose,

1967
08:20:50.680 --> 08:20:54.400
but you can just keep them closed because it feels relaxing.

1968
08:20:56.479 --> 08:21:01.840
I just noticing his stomach, gills. Notice there's your focus.

1969
08:21:02.119 --> 08:21:07.360
Just do a little scan of your body. Just notice

1970
08:21:07.400 --> 08:21:20.479
how your body does, focusing on the upper body, bag, chest, stomach, legs, arms, hands, feet,

1971
08:21:23.479 --> 08:21:30.400
Just noticing, and you know, you may start to feel

1972
08:21:32.919 --> 08:21:37.119
more a sense of tiredness, which may be the reason

1973
08:21:37.200 --> 08:21:41.119
you listening to this according.

1974
08:21:40.720 --> 08:21:43.200
Because you like to.

1975
08:21:44.840 --> 08:21:50.639
Let go completely of everything and dread.

1976
08:21:51.880 --> 08:21:59.319
All into a nice, natural, calm, relaxing sleep.

1977
08:22:06.880 --> 08:22:16.240
So now we're going to focus on your forehead, and

1978
08:22:16.360 --> 08:22:19.159
if you choose, you can incorporate your eyes in this

1979
08:22:19.520 --> 08:22:26.119
focus as well. Your forehead and your eyes. It's that

1980
08:22:26.279 --> 08:22:31.560
whole area basically, almost as if you were wearing a mask.

1981
08:22:31.360 --> 08:22:32.000
You know, like a.

1982
08:22:33.959 --> 08:22:37.119
I don't know, a Batman mask or something, or.

1983
08:22:39.200 --> 08:22:41.479
I'm trying to zorro or something.

1984
08:22:41.560 --> 08:22:43.639
You know, the kind of mask that covers your eyes

1985
08:22:44.159 --> 08:22:50.080
but also covers quite a lot of the forehead, I'm

1986
08:22:50.159 --> 08:22:53.200
focusing on that area because that's the area that we're

1987
08:22:53.240 --> 08:22:57.560
now going to release tension and stress from your mind,

1988
08:23:00.479 --> 08:23:04.000
from your mind, and any tension that you may have

1989
08:23:04.319 --> 08:23:08.439
remain in your face, in your neck, and your jawl,

1990
08:23:09.759 --> 08:23:16.240
your eyes, your forehead, or your scalp. So basically any

1991
08:23:16.560 --> 08:23:20.799
tension within your head area, including.

1992
08:23:20.439 --> 08:23:26.919
Your mind and your brain, and that's going to.

1993
08:23:26.959 --> 08:23:35.200
Be released through your forehead and your eyes. As I

1994
08:23:35.319 --> 08:24:41.959
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1995
08:24:46.919 --> 08:25:01.880
eight seven six, why.

1996
08:25:11.799 --> 08:25:22.000
Three, why.

1997
08:25:30.159 --> 08:25:38.200
Medicine. And she scanned your face with jaw, your eyes,

1998
08:25:39.560 --> 08:25:45.080
the cheap ones, your ears, your forehead.

1999
08:25:45.599 --> 08:25:51.159
Your scalp, your neck, the back of your neck, in

2000
08:25:51.319 --> 08:25:54.720
the front of your neck, the sight of your neck,

2001
08:25:54.880 --> 08:25:55.639
and the throat.

2002
08:26:01.919 --> 08:26:13.000
Noticing being aware of the comfort increased in that relaxation,

2003
08:26:15.159 --> 08:26:20.040
not just in your head and neck and mind, also

2004
08:26:20.520 --> 08:26:30.000
the rest of your body. Just notice how loose and

2005
08:26:30.319 --> 08:26:34.000
calm you feel, and how easily.

2006
08:26:35.720 --> 08:26:37.279
It is to just let go.

2007
08:26:40.080 --> 08:26:55.799
Completely, let go completely, how easily.

2008
08:27:03.639 --> 08:27:06.720
So I'm gonna do now is I'm.

2009
08:27:06.560 --> 08:27:14.080
Going to focus on the top of your head, and

2010
08:27:14.240 --> 08:27:23.200
we're gonna allow every last piece of tension or stress

2011
08:27:23.400 --> 08:27:29.639
that might be lingering or hiding in your body, your mind,

2012
08:27:30.400 --> 08:27:31.119
my head.

2013
08:27:32.439 --> 08:27:32.840
To just.

2014
08:27:34.560 --> 08:27:40.959
Be sucked out on the top of your head at least.

2015
08:27:44.680 --> 08:27:51.880
And yeah, I wants sucked out into the clouds. Imagine

2016
08:27:51.880 --> 08:27:57.240
to be cloud above your head. It's like a whirlpool,

2017
08:27:58.040 --> 08:27:58.479
and this is.

2018
08:27:58.599 --> 08:28:02.919
Gonna suck that inch and now at the top of

2019
08:28:03.000 --> 08:28:03.680
your head.

2020
08:28:05.840 --> 08:28:06.959
And just take away.

2021
08:28:09.119 --> 08:28:15.080
Did your focus Imagine.

2022
08:28:14.639 --> 08:28:19.680
An opening on the top of your head with a tension.

2023
08:28:19.639 --> 08:28:25.439
Stress and in remaining issues maybe worries of concerns that

2024
08:28:25.639 --> 08:28:26.919
have no use to you.

2025
08:28:27.080 --> 08:28:30.840
Now you can all be sucked down at the top

2026
08:28:30.919 --> 08:28:37.799
of your head, taken away. As I count down again

2027
08:28:38.439 --> 08:28:40.680
from twenty down to one.

2028
08:28:44.040 --> 08:30:17.880
Now twenty nineteen, eighty, seventeen, sixty, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six,

2029
08:30:22.240 --> 08:31:00.599
four three two one, bree, I'm noticing how you feel,

2030
08:31:07.119 --> 08:31:15.680
how relaxed and calm your physically and mentally feel right now,

2031
08:31:21.360 --> 08:31:31.400
helpeace or your mind feels. It feels so nice to

2032
08:31:31.680 --> 08:31:40.279
just let go, to give yourself some space to breathe easily,

2033
08:31:42.200 --> 08:31:52.200
to think calmly, just to take a break from all

2034
08:31:52.279 --> 08:31:58.959
that pointless worry concerns about things that you don't need

2035
08:31:59.080 --> 08:32:09.479
to think about right now, because this is your time

2036
08:32:09.840 --> 08:32:16.200
to let go. This is your space to enjoy feeling

2037
08:32:17.560 --> 08:32:25.040
deeply relaxed, peaceful in your mind, relaxed in your body.

2038
08:32:28.200 --> 08:32:37.080
I can feel so good, so nice to just not

2039
08:32:37.400 --> 08:32:46.479
have to do anything, to be able to really enjoy

2040
08:32:48.200 --> 08:32:56.959
that serenity that comes of letting go completely, that peacefulness

2041
08:32:57.200 --> 08:32:58.159
that comes with.

2042
08:33:04.919 --> 08:33:06.279
Being in this.

2043
08:33:08.119 --> 08:33:18.119
Peaceful space. And you can keep this sense of calmness

2044
08:33:19.000 --> 08:33:20.040
for as long.

2045
08:33:19.880 --> 08:33:31.840
As you choose. If you choose to drift on into

2046
08:33:31.919 --> 08:33:33.599
a deep.

2047
08:33:34.200 --> 08:33:42.919
Healing, natural sleep, then you can do that. It's completely

2048
08:33:43.639 --> 08:33:51.000
up to you, and you can keep this feeling of

2049
08:33:51.200 --> 08:33:57.599
calmness physically in your mind as long as you choose

2050
08:33:59.080 --> 08:34:14.200
to fill the completely relaxed, completely relax. And I'd like

2051
08:34:14.319 --> 08:34:20.360
you to make up your mind that you're going to relax,

2052
08:34:28.959 --> 08:34:31.720
and I want to explore that with you. What it

2053
08:34:31.919 --> 08:34:39.240
feels like when you actually decide that you're going to relax,

2054
08:34:40.919 --> 08:34:47.520
not forcing yourself, but giving yourself that. Yes, it is

2055
08:34:47.599 --> 08:34:52.560
a command, really, isn't it. When you're telling yourself relax

2056
08:34:54.759 --> 08:34:59.880
in a gentle but firm way that only you can

2057
08:35:00.159 --> 08:35:04.959
really tell yourself that in that way, you can't really

2058
08:35:05.000 --> 08:35:09.000
have someone else saying to you, now it relax, relax.

2059
08:35:09.639 --> 08:35:09.840
You know.

2060
08:35:12.040 --> 08:35:12.520
It needs to be.

2061
08:35:12.599 --> 08:35:16.119
Gentle, but you can't. Someone else can't really have the

2062
08:35:16.319 --> 08:35:25.279
same the same kind of influence or power that you

2063
08:35:26.119 --> 08:35:39.040
have over your own physicality, over how you feel, because

2064
08:35:39.080 --> 08:35:46.080
when you say it to yourself, it means more. It's personal,

2065
08:35:46.400 --> 08:35:52.040
and your brain and your unconscious mind and your body

2066
08:35:52.799 --> 08:35:59.000
listens to what you say. So, for example, we'll test

2067
08:35:59.040 --> 08:36:01.319
it out and do a little test. I do you

2068
08:36:01.400 --> 08:36:02.520
little tests.

2069
08:36:02.200 --> 08:36:05.799
Along the way, and you can get more of an.

2070
08:36:05.840 --> 08:36:12.400
Idea of the force, a positive force that you can

2071
08:36:12.560 --> 08:36:20.080
have in creating a sense of comfort and relaxation in

2072
08:36:20.159 --> 08:36:26.200
your body and your mind quite quickly just by you

2073
08:36:27.279 --> 08:36:36.799
telling yourself to relax. So I'm going to start by

2074
08:36:37.520 --> 08:36:43.599
let's focus on your hands. To focus on your hands

2075
08:36:43.639 --> 08:36:48.520
and just tell your hands to relax. Just say relax.

2076
08:36:50.200 --> 08:36:55.560
As you focus on your hands, you could say my

2077
08:36:55.880 --> 08:36:59.639
hands are relaxed, or I want my hands to relax.

2078
08:37:01.639 --> 08:37:06.799
But I think if you actually do it directly by

2079
08:37:06.959 --> 08:37:10.159
focusing and imagining that your hands.

2080
08:37:10.799 --> 08:37:13.479
Can hear what you're saying. You know they've got little

2081
08:37:13.560 --> 08:37:15.520
ears it is a little weird.

2082
08:37:18.119 --> 08:37:29.000
So talking to your hands and just say relax. Knowing

2083
08:37:35.119 --> 08:37:50.240
now your hands start to relax. Now focus on your

2084
08:37:50.319 --> 08:37:54.439
eyes and tell your eyes to relax. You're just saying

2085
08:37:54.479 --> 08:38:01.599
the same word relax, and find it right tone for you.

2086
08:38:04.159 --> 08:38:08.560
You know, I might say relax, but you you might

2087
08:38:08.680 --> 08:38:16.040
say relax or relax. You know, you might say it

2088
08:38:16.119 --> 08:38:23.759
differently to yourself, and that's important for you to gauge

2089
08:38:24.040 --> 08:38:29.360
what feels right for you. To just tell your eyes

2090
08:38:30.639 --> 08:38:34.799
to relax, whilst focusing on your eyes, your eyelids, the

2091
08:38:34.959 --> 08:38:40.400
muscles around your eyes, your eyebrows, and just tell your

2092
08:38:40.599 --> 08:39:15.360
eyes directly relax now. Now I just did that myself.

2093
08:39:15.720 --> 08:39:25.520
And sometimes you may feel that you need a bit

2094
08:39:25.639 --> 08:39:31.360
more time or the different parts to relax, you know,

2095
08:39:31.479 --> 08:39:35.959
because I start talking again and maybe that part hasn't

2096
08:39:36.080 --> 08:39:36.840
relaxed fully.

2097
08:39:37.799 --> 08:39:39.959
But what will happen is it will just continue to

2098
08:39:40.080 --> 08:39:41.520
relax even though I'm talking.

2099
08:39:43.159 --> 08:39:48.959
And that's happening with my eyes. Something else I noticed

2100
08:39:49.080 --> 08:39:53.720
is when I started focusing on my eyes, that actually

2101
08:39:54.520 --> 08:39:57.319
almost became they got worse before they got better in

2102
08:39:57.439 --> 08:40:01.240
a way, so I felt a degree of and growing

2103
08:40:01.319 --> 08:40:07.000
in my eyes and then disappearing so I think what

2104
08:40:07.200 --> 08:40:11.720
that was really is just me becoming more aware of

2105
08:40:12.080 --> 08:40:17.319
the tension that was already there. But I wasn't. I

2106
08:40:17.439 --> 08:40:22.759
wasn't focused on it before. I wasn't really acknowledging it

2107
08:40:23.319 --> 08:40:40.360
or really conscious to those feelings. Yeah, my eyes still

2108
08:40:40.479 --> 08:40:47.119
continuing to relax, as well as my hands. Actually, my

2109
08:40:47.279 --> 08:40:52.799
hands had got a certain kind of energy like not

2110
08:40:53.080 --> 08:40:53.759
as in that.

2111
08:40:54.080 --> 08:40:54.759
I can kind of.

2112
08:40:57.159 --> 08:41:03.000
Feel a degree of energy in my hands. Maybe that's

2113
08:41:03.080 --> 08:41:04.840
where the tension is being released.

2114
08:41:06.720 --> 08:41:07.959
Maybe that's the cause. On that.

2115
08:41:15.319 --> 08:41:17.319
And the next part, I think we should focus on

2116
08:41:17.439 --> 08:41:20.319
the back of the neck. That's a part which quite often,

2117
08:41:22.360 --> 08:41:24.880
well for me, holds tension. I don't know about it

2118
08:41:24.880 --> 08:41:29.560
for yourself, but I think it's quite a standard place

2119
08:41:29.680 --> 08:41:31.799
where tension is sometimes held.

2120
08:41:33.360 --> 08:41:36.520
So, and I'm doing.

2121
08:41:36.599 --> 08:41:39.240
Exactly what you're doing as you do it as well,

2122
08:41:39.400 --> 08:41:42.400
So I'm telling my body parts.

2123
08:41:42.279 --> 08:41:45.159
To relax as well. So if you tell your neck

2124
08:41:45.279 --> 08:41:45.959
at the back of.

2125
08:41:46.000 --> 08:41:48.520
Your neck, focus on the back of your neck and

2126
08:41:48.759 --> 08:41:56.119
just say relax in your own words, in your own tone,

2127
08:41:56.479 --> 08:41:59.319
in your own voice. You can say out loud, or

2128
08:41:59.360 --> 08:42:04.680
you can just to yourself internally, but you're focusing it

2129
08:42:04.840 --> 08:42:07.040
and you're saying it literally to.

2130
08:42:07.880 --> 08:42:11.000
The back of your neck. Is this back in your neck,

2131
08:42:11.080 --> 08:42:17.799
You can actually hear what you're saying, So do that now,

2132
08:42:18.000 --> 08:42:22.240
just say it, relax the back of your neck and

2133
08:42:22.360 --> 08:42:23.119
I'll do the same.

2134
08:43:01.919 --> 08:43:05.439
Now, what I noticed, and you may have had similar

2135
08:43:05.520 --> 08:43:10.000
thing is, even though I was focusing on the back

2136
08:43:10.040 --> 08:43:20.959
of my neck, other parts started to I don't know,

2137
08:43:21.319 --> 08:43:24.119
showed themselves to me, or maybe.

2138
08:43:24.000 --> 08:43:25.680
Because they want to be relaxed as well.

2139
08:43:25.799 --> 08:43:30.680
But I started noticing the feelings in my shoulders, attension

2140
08:43:30.720 --> 08:43:36.240
in my shoulders, and in my upper back. Whether that

2141
08:43:36.479 --> 08:43:41.840
was because my back of my neck was saying, well,

2142
08:43:41.840 --> 08:43:42.880
I'm pretty much okay.

2143
08:43:44.479 --> 08:43:45.520
It's the other.

2144
08:43:45.520 --> 08:43:46.840
Parts that need attention.

2145
08:43:53.240 --> 08:43:55.360
But my lobe, my my back of my neck is

2146
08:43:55.439 --> 08:43:59.560
still relaxing. But I just became more aware of other

2147
08:43:59.680 --> 08:44:07.439
parts that needed attention. Now, this might happen, and it's not.

2148
08:44:09.040 --> 08:44:11.200
It doesn't mean that it's going any wrong. It just

2149
08:44:11.319 --> 08:44:16.680
means you're being notified of more places.

2150
08:44:17.439 --> 08:44:19.360
That also want to feel relaxed.

2151
08:44:22.599 --> 08:44:24.360
So I'm going to focus on.

2152
08:44:24.799 --> 08:44:30.080
My upper back. So you can do the same. Even

2153
08:44:30.119 --> 08:44:30.840
if you don't have.

2154
08:44:31.000 --> 08:44:36.319
Any feelings of tension that obvious in your upper back,

2155
08:44:38.240 --> 08:44:43.119
you just focus on your back and the whole area

2156
08:44:43.279 --> 08:44:47.799
from the shoulder blades down to the middle of your

2157
08:44:47.840 --> 08:44:52.119
back and the spine. And with me, it's more the

2158
08:44:52.200 --> 08:44:53.439
shoulder blades.

2159
08:44:53.159 --> 08:45:04.000
Than yeah, that's the part st really sort of giving me.

2160
08:45:05.680 --> 08:45:06.040
That not.

2161
08:45:07.959 --> 08:45:10.759
That it needs relaxing, sounds going to ask that part

2162
08:45:10.840 --> 08:45:25.560
to relax, and you can do the same. Now relapse

2163
08:45:25.840 --> 08:45:26.360
out the back.

2164
08:45:38.560 --> 08:45:40.479
There's something strange happened there.

2165
08:45:40.959 --> 08:45:41.240
And this.

2166
08:45:42.720 --> 08:45:48.919
Often happens that I'm doing this for sixteen years or something,

2167
08:45:49.720 --> 08:45:58.680
and often I'm once surprised, amazed really that there can

2168
08:45:58.799 --> 08:46:03.000
be a feeling. So when I was focusing on the

2169
08:46:03.040 --> 08:46:07.040
back of my neck, my opp back was starting to

2170
08:46:07.279 --> 08:46:13.599
feel quite stressed and in need of attention. As soon

2171
08:46:13.639 --> 08:46:16.959
as I started talking to you about my upper back

2172
08:46:17.799 --> 08:46:22.360
and talking about, you know, getting ready to ask the

2173
08:46:22.479 --> 08:46:27.599
upper back to relax, when the back already started to relax.

2174
08:46:30.360 --> 08:46:33.479
It's almost as if it doesn't need to hear the words,

2175
08:46:34.439 --> 08:46:52.439
just needs attention, just needs to be noticed. That is

2176
08:46:52.560 --> 08:46:59.880
something that often happens in this type of situation is

2177
08:47:00.159 --> 08:47:03.200
when you start to relax.

2178
08:47:04.319 --> 08:47:07.799
A couple of parts of your body, as we've done with.

2179
08:47:07.919 --> 08:47:13.560
Our hands, the eyes and eyelids, and.

2180
08:47:13.799 --> 08:47:22.520
Now back of the neck, top of the bag, up

2181
08:47:22.599 --> 08:47:26.000
the bank. The rest of the body seems to just

2182
08:47:27.400 --> 08:47:28.680
take notice.

2183
08:47:31.000 --> 08:47:37.240
And decide in its own way to start relaxing.

2184
08:47:39.080 --> 08:47:40.720
Other parts of your body.

2185
08:47:41.119 --> 08:47:50.560
Start to just become looser. I suppose it's kind of

2186
08:47:50.680 --> 08:47:54.400
like a bit of an avalanche. You know, the little

2187
08:47:54.439 --> 08:47:57.759
ball starts rolling, and before you know it, the whole

2188
08:47:57.880 --> 08:47:59.880
of your body is completely relaxed.

2189
08:48:00.119 --> 08:48:00.840
The can.

2190
08:48:09.799 --> 08:48:17.400
And if you focus on your face, you focus on

2191
08:48:17.479 --> 08:48:26.119
your eyes, the eyelids, your eyebrows, and the muscles around

2192
08:48:26.200 --> 08:48:35.720
your eyes. Maybe you start to notice that your forehead

2193
08:48:36.080 --> 08:48:40.680
is more relaxed than it was. Maybe your face is

2194
08:48:40.799 --> 08:48:47.479
more relaxed. I would say my entire face is a

2195
08:48:47.599 --> 08:48:48.159
lot more.

2196
08:48:48.080 --> 08:49:01.720
Relaxed than it was. So you're going to focus now

2197
08:49:01.959 --> 08:49:03.520
on your shoulders.

2198
08:49:05.840 --> 08:49:10.759
It came just like before. Just tell your shoulders. I mean,

2199
08:49:11.200 --> 08:49:13.119
you can't do them in the ditchity. You can do

2200
08:49:13.279 --> 08:49:14.880
the right shoulder and the shoulder.

2201
08:49:16.439 --> 08:49:18.599
I just can't do both at the same time.

2202
08:49:20.639 --> 08:49:23.880
Just tell your shoulders as you focus on them in

2203
08:49:23.959 --> 08:49:30.119
your mind, focus on how you feel. Maybe you can

2204
08:49:30.439 --> 08:49:37.759
see them in your mind's eye. Just tell your shoulders.

2205
08:49:40.959 --> 08:50:20.680
To relax as nice as they relax.

2206
08:50:31.080 --> 08:50:32.840
But I did notice.

2207
08:50:34.080 --> 08:50:36.439
I mean, especially with my back.

2208
08:50:38.880 --> 08:50:45.319
Is the connection between the different parts the back, the shoulders,

2209
08:50:45.400 --> 08:50:46.080
the neck.

2210
08:50:51.479 --> 08:50:54.319
Being a connected and being such.

2211
08:50:54.840 --> 08:51:00.479
A large part of your body, it's almost hard to

2212
08:51:00.639 --> 08:51:08.880
separate them from each other. And my luller back has

2213
08:51:08.959 --> 08:51:10.759
starting to relax on the same.

2214
08:51:16.759 --> 08:51:17.680
Maybe I'm going.

2215
08:51:17.560 --> 08:51:18.439
Too slow.

2216
08:51:20.680 --> 08:51:24.000
And that could be an issue because we all go

2217
08:51:24.159 --> 08:51:25.360
at different speeds.

2218
08:51:27.639 --> 08:51:31.840
And the idea of begiving that this recording was for

2219
08:51:32.000 --> 08:51:38.360
you to be able to just say to yourself, relax

2220
08:51:46.680 --> 08:51:53.279
without focusing on any particular part of your body. Because

2221
08:51:53.360 --> 08:51:59.720
when you know that turning your hands to relax.

2222
08:52:03.000 --> 08:52:07.959
And your hands relax, you tell your.

2223
08:52:08.680 --> 08:52:16.000
Eyelids and your eyes, the muscles around your eyes and

2224
08:52:16.119 --> 08:52:23.439
your eyebrows to relax, that they relax.

2225
08:52:29.200 --> 08:52:31.759
You tell the back of your neck.

2226
08:52:34.919 --> 08:52:41.720
To relax, and it relaxes.

2227
08:52:49.720 --> 08:52:51.240
You tell your upper back.

2228
08:52:57.639 --> 08:53:21.119
To relax, and the reaxis to tell your shoulders to relax,

2229
08:53:31.639 --> 08:53:58.000
and they relaxed. And you told your hands to relax,

2230
08:53:58.799 --> 08:54:00.200
they relaxed.

2231
08:54:00.119 --> 08:54:03.639
And they continued to relax.

2232
08:54:09.479 --> 08:54:15.119
And you told your eyelids, the muscles around your eyes,

2233
08:54:16.119 --> 08:54:21.040
your eyebrows to relax, They relaxed.

2234
08:54:24.599 --> 08:54:26.400
They continue.

2235
08:54:27.360 --> 08:54:35.840
To relax, And you told at the back of your

2236
08:54:35.919 --> 08:54:43.159
neck brocus on the back of your neck and told

2237
08:54:43.240 --> 08:54:49.639
it to relax. They relaxed.

2238
08:54:51.479 --> 08:54:54.520
And continued to relax.

2239
08:55:02.720 --> 08:55:11.799
And you told your auto back to relax, be relaxed,

2240
08:55:12.439 --> 08:55:13.759
and continued.

2241
08:55:15.759 --> 08:55:16.400
To relax.

2242
08:55:24.720 --> 08:55:30.279
That's with your shoulders. You tell your shoulders to relax.

2243
08:55:30.639 --> 08:55:31.159
In your.

2244
08:55:33.880 --> 08:55:38.040
Shoulders relaxed and continue.

2245
08:55:42.240 --> 08:55:42.959
To relax.

2246
08:55:48.639 --> 08:55:57.319
And it's not just that, It's that the rest of your.

2247
08:55:57.240 --> 08:56:05.279
Body is also in listening, and their relaxation has been spreading.

2248
08:56:07.439 --> 08:56:11.560
So from your eyes, the relaxation spread to your forehead,

2249
08:56:14.439 --> 08:56:16.000
around your face.

2250
08:56:15.959 --> 08:56:19.360
Into your skin, into your jaw.

2251
08:56:28.479 --> 08:56:32.639
Into the front and sides of the neck, all the

2252
08:56:32.720 --> 08:56:44.119
way down your chest and stomach, and relaxed hands and shoulders,

2253
08:56:45.919 --> 08:56:48.520
and me up through your.

2254
08:56:48.520 --> 08:56:57.639
Arms, relaxing the four arms, your upper arms, elbows, your wrists,

2255
08:57:01.279 --> 08:57:01.799
letting go.

2256
08:57:09.360 --> 08:57:10.439
With lower back.

2257
08:57:13.840 --> 08:57:22.680
Hits, but explaining, just start to relax and continue even

2258
08:57:22.880 --> 08:57:34.119
more comfort spreading through your legs all the way down

2259
08:57:35.080 --> 08:57:44.319
to your ankles, the tops of your feet, the side

2260
08:57:44.560 --> 08:57:52.520
of your feet, and the bottoms of your feet, re

2261
08:57:52.720 --> 08:58:24.479
lexing into your toes, each turn relaxing plea and its

2262
08:58:24.479 --> 08:58:49.599
your body relaxes, warmth, your mind becomes slower, peaceful, to

2263
08:58:49.759 --> 08:59:02.880
the point where if he choose to fall asleep and

2264
08:59:04.159 --> 08:59:20.759
easily do that easy to really doing because there's nothing

2265
08:59:20.840 --> 08:59:21.959
going on in your mind.

2266
08:59:25.919 --> 08:59:27.599
Praise spaceful.

2267
08:59:35.959 --> 09:00:10.360
The body teams es with that connection between your body.

2268
09:00:10.599 --> 09:00:12.680
Relaxing. The word.

2269
09:00:13.959 --> 09:00:26.759
You say to yourself las means that you don't need.

2270
09:00:28.040 --> 09:00:33.439
To focus on just one part. You can just focus

2271
09:00:33.599 --> 09:00:46.000
on your entire body, saying the powerful word.

2272
09:00:50.159 --> 09:01:05.479
Lakes and the use.

2273
09:01:05.080 --> 09:01:05.880
The men air.

2274
09:01:07.319 --> 09:01:23.279
Sensations of comfort spreading throughout the body, thusing and calment

2275
09:01:25.759 --> 09:01:42.080
and the healing, every power to your body, eating more relaxed.

2276
09:01:56.799 --> 09:02:00.560
So all you need to do now just.

2277
09:02:02.400 --> 09:02:20.880
Telling yourself right, thinking thak.

2278
09:02:22.439 --> 09:02:22.599
Now.

2279
09:02:36.520 --> 09:03:43.599
So starting now with number twenty nineteen seven six six.

2280
09:04:06.200 --> 09:05:12.680
Foo assassa.

2281
09:05:11.840 --> 09:05:12.360
You will.

2282
09:05:15.400 --> 09:10:09.800
Assassatasaaaaaaaaaaaaaaaaaaaaaaaaa attatatatas?

2283
09:13:42.319 --> 09:15:05.839
Why last.

2284
09:16:31.120 --> 09:16:52.400
One seven caps down for ten to one ten nine

2285
09:16:54.080 --> 09:17:02.760
eight seven, six, yes, five.

2286
09:17:04.800 --> 09:17:08.480
Four three.

2287
09:17:11.120 --> 09:17:23.160
Two one. And maybe that was a bit too quick

2288
09:17:23.760 --> 09:17:28.160
in order to relax. Maybe it's too fast for you

2289
09:17:28.480 --> 09:17:38.199
to notice the calming of your body, maybe even a

2290
09:17:38.239 --> 09:17:42.080
little bit of pressure there, Like you're counted down from

2291
09:17:42.160 --> 09:17:44.839
ten to one. What do you expect me to do? Man?

2292
09:17:45.760 --> 09:17:49.440
Expect me to stick all with floppy just because you're

2293
09:17:49.559 --> 09:17:59.120
counting down. You try it again, but this time I'll

2294
09:17:59.160 --> 09:18:06.319
go this slow. It's time that you focus on the

2295
09:18:06.440 --> 09:18:10.559
whole of your body before we focus on your legs.

2296
09:18:13.040 --> 09:18:14.160
Just notice.

2297
09:18:15.360 --> 09:18:16.720
How your body does.

2298
09:18:18.199 --> 09:18:23.279
Start to feel more relaxed.

2299
09:18:29.400 --> 09:20:04.839
Every number that I count down ten nine, at eight, seven, six, five, four, three, one,

2300
09:20:16.279 --> 09:20:16.599
I just.

2301
09:20:16.800 --> 09:20:22.720
Notice how how you feel, generally, how your body feels.

2302
09:20:29.360 --> 09:20:37.680
It's not necessarily even about counting down from ten to one.

2303
09:20:40.639 --> 09:20:54.040
It's that space that you have, that space between being

2304
09:20:57.599 --> 09:21:09.919
active physically or mentally, just sitting or rying down, just

2305
09:21:10.160 --> 09:21:16.040
being there, not doing anything, not saying anything, or deeding

2306
09:21:16.319 --> 09:21:21.760
to think about anything. So it it opens up a space,

2307
09:21:22.760 --> 09:21:31.879
you know, a bit of a space, the gap. And

2308
09:21:32.000 --> 09:21:35.400
the more I camped down for the tent of morn,

2309
09:21:36.559 --> 09:21:44.639
the bigger that gap becomes. So there's that gap of calmness,

2310
09:21:46.080 --> 09:22:01.040
of comfort and relaxation. It's a nice feeling, and it

2311
09:22:01.319 --> 09:22:13.239
moves those stresses or discomforts physically or emotionally, moves them away.

2312
09:22:20.000 --> 09:22:20.959
Allows you.

2313
09:22:23.639 --> 09:22:24.160
To just.

2314
09:22:27.160 --> 09:22:33.879
Slow down. Someone to count again from ten down to one,

2315
09:22:34.319 --> 09:22:44.519
and notice that gap widening, the gap, And as it widens,

2316
09:22:44.599 --> 09:22:50.319
it's almost like the stress and attention falls.

2317
09:22:50.199 --> 09:23:06.319
Into the gap. It gives you that distance.

2318
09:23:07.800 --> 09:23:08.559
And space.

2319
09:23:10.959 --> 09:23:16.319
Now ten.

2320
09:23:20.800 --> 09:24:00.639
Nine, eight, seven, six, five.

2321
09:24:11.680 --> 09:25:20.680
Four three, what and how did you know? How do

2322
09:25:20.800 --> 09:25:23.760
you feel now?

2323
09:25:36.519 --> 09:25:40.080
Can you notice do you feeling calm?

2324
09:25:48.279 --> 09:25:49.120
Do you see that.

2325
09:25:51.480 --> 09:25:53.319
More relaxed.

2326
09:26:15.279 --> 09:26:17.400
As we now focus on your legs.

2327
09:26:18.839 --> 09:26:40.440
Just relex You're just gonna start with focusing on your thighs.

2328
09:26:55.279 --> 09:26:59.559
Of course, it's not the most exciting thing to be gay,

2329
09:27:00.360 --> 09:27:06.720
because I'm sure like most of your body is not

2330
09:27:07.000 --> 09:27:19.400
not going on by now. Just focusing on the hole

2331
09:27:19.519 --> 09:27:25.879
of your thighs, the tops of your thighs, the sides

2332
09:27:26.040 --> 09:27:30.199
of your thighs, the bottoms.

2333
09:27:29.760 --> 09:27:36.800
Of your thighs, the outer thighs and inner thighs. Basically

2334
09:27:37.040 --> 09:27:40.680
the hole of your thigh that leads into your head

2335
09:27:44.720 --> 09:27:55.519
and it goes down to your knee joint. Now, this

2336
09:27:55.680 --> 09:27:56.800
is a big area.

2337
09:28:01.839 --> 09:28:08.319
In the area face strong, probably the strongest muscles in

2338
09:28:08.400 --> 09:28:10.559
your body during your thighs.

2339
09:28:20.720 --> 09:28:21.599
But I don't think we.

2340
09:28:23.400 --> 09:28:26.680
Perhaps would give enough.

2341
09:28:26.559 --> 09:28:40.239
Attention to a thiers perhaps retain and knowledge how important

2342
09:28:41.639 --> 09:28:42.800
our fires.

2343
09:28:42.639 --> 09:28:59.000
Are to our lives, how much.

2344
09:29:01.360 --> 09:29:03.239
They actually detrous.

2345
09:29:06.720 --> 09:29:08.000
Order our lives.

2346
09:29:15.239 --> 09:29:16.199
May seem.

2347
09:29:16.319 --> 09:29:17.279
Is that really weird?

2348
09:29:20.319 --> 09:29:22.199
I think that all of our body.

2349
09:29:22.000 --> 09:29:33.480
Parts, especially advice needs some TLC I the love, shame,

2350
09:29:41.440 --> 09:29:54.080
the acknowledgement, thank you, gratitude for what advice doro us.

2351
09:30:00.680 --> 09:30:05.959
And I know this may sound and it's strange, and

2352
09:30:06.080 --> 09:30:09.120
maybe you think, why am I sure? How should be

2353
09:30:09.199 --> 09:30:18.279
out in the garden hugging a tree or something. It's

2354
09:30:18.360 --> 09:30:21.919
hard to set my cuphone up on a tree. I'm

2355
09:30:21.959 --> 09:30:24.559
doing this indoors. Otherwise I would be outside hugging a

2356
09:30:24.639 --> 09:30:28.000
tree and I can't see the television from the tree.

2357
09:30:34.839 --> 09:30:40.239
You move down to your knees, get such an important part,

2358
09:30:44.480 --> 09:30:48.760
And I think we don't necessarily I want to speak

2359
09:30:48.800 --> 09:30:56.199
to myself here. I don't necessarily appreciate all that one

2360
09:30:56.360 --> 09:31:01.360
needs to do for me until I have a problem

2361
09:31:01.400 --> 09:31:07.120
with my me occasionally, if either I pash it or

2362
09:31:08.080 --> 09:31:13.639
it's aching for some reason. The then that I realize

2363
09:31:14.800 --> 09:31:18.800
how much it does. You have a benefit of being

2364
09:31:18.839 --> 09:31:26.120
able to use on my legs without in kind of

2365
09:31:26.279 --> 09:31:31.160
physical Discomfent is a beautiful thing.

2366
09:31:32.559 --> 09:31:38.839
That's possibly not appreciated until it's temporarily removed.

2367
09:31:40.000 --> 09:31:47.199
You know that's comfort. Don't you focus on these.

2368
09:31:49.160 --> 09:31:51.160
Regardless of how your needs to feel.

2369
09:31:54.199 --> 09:31:58.480
We can have better sense of gratitude.

2370
09:31:59.239 --> 09:32:13.239
And loved your needs all they be, and you can.

2371
09:32:13.199 --> 09:32:17.480
Still have that attention and your thighs. You can notice

2372
09:32:17.519 --> 09:32:24.559
how your thighs feel, maybe notice that they are.

2373
09:32:26.199 --> 09:32:30.120
Relaxing more.

2374
09:32:31.680 --> 09:32:42.879
Deeply. And you're focus now on the bottoms of your

2375
09:32:42.959 --> 09:32:49.480
lex machines and your cart bottoms. The boys between your

2376
09:32:50.559 --> 09:32:59.440
needs and your feet incorporate, and course your ankles so important,

2377
09:33:04.919 --> 09:33:07.400
and anyone's had even.

2378
09:33:07.559 --> 09:33:10.639
Like the slightest sprain of an incur.

2379
09:33:11.319 --> 09:33:12.400
Who knows how.

2380
09:33:13.959 --> 09:33:17.519
How much we take our in course of.

2381
09:33:17.559 --> 09:33:25.680
The granted, And it's kind of strange in a way

2382
09:33:25.760 --> 09:33:31.360
when you think that, you know, logically, our lists are

2383
09:33:31.360 --> 09:33:34.080
a lot of female than the rest of our arms,

2384
09:33:35.239 --> 09:33:38.720
which is okay, it doesn't I can't see any problem

2385
09:33:38.760 --> 09:33:41.879
with that, you know, just picking stuff up.

2386
09:33:43.760 --> 09:33:47.480
Incourse so much thinner.

2387
09:33:48.440 --> 09:33:49.519
Than the rest of our legs.

2388
09:33:55.959 --> 09:33:59.879
And from that he is its perspective who logical even

2389
09:34:00.080 --> 09:34:06.199
doesn't really make sense. For all this weight will ultimately

2390
09:34:06.400 --> 09:34:12.959
be resting on your ankles then leading to your feet

2391
09:34:17.480 --> 09:34:26.400
and in area in bob. Yeah, it does so much

2392
09:34:26.480 --> 09:34:33.519
great work. Supports us, supports our body for a lifetime,

2393
09:34:38.319 --> 09:34:48.000
helps us to balance, helps you to get around and

2394
09:34:48.160 --> 09:35:02.360
be mobile. There's the cold musters of course, well man

2395
09:35:02.480 --> 09:35:05.319
is younger. I couldn't see the point of craft muscles.

2396
09:35:06.120 --> 09:35:10.839
I didn't seem to do anything. Okay, if they walked

2397
09:35:10.839 --> 09:35:14.279
around on tiptoes, then what cloth muscles.

2398
09:35:13.919 --> 09:35:14.519
Get some work?

2399
09:35:15.919 --> 09:35:18.480
But of course that's not true. The calf muscles are

2400
09:35:18.559 --> 09:35:28.440
being used whenever we use their legs in your shoes.

2401
09:35:31.720 --> 09:35:33.080
There to protect.

2402
09:35:34.639 --> 09:35:35.800
Good little legs.

2403
09:35:39.800 --> 09:35:44.360
Shaped in a way the most as a protector with

2404
09:35:44.480 --> 09:35:56.120
a bone, leading of course to your ankles.

2405
09:35:59.040 --> 09:35:59.760
In the nets.

2406
09:36:04.519 --> 09:36:06.400
I'm not going to focus on your feet. I'm just

2407
09:36:06.519 --> 09:36:13.360
going to focus on the next I realize now I've

2408
09:36:13.480 --> 09:36:14.639
mentioned your faith.

2409
09:36:14.480 --> 09:36:18.000
A cookie sim anyway.

2410
09:36:18.120 --> 09:36:20.559
So maybe a ship focus on my feet a little.

2411
09:36:24.720 --> 09:36:29.120
You can have them in your awareness, the same as

2412
09:36:29.239 --> 09:36:32.199
you have your thighs in your awareness.

2413
09:36:33.040 --> 09:36:34.279
Even though we haven't been.

2414
09:36:34.319 --> 09:36:40.480
Focusing on your thighs a few minutes were focusing on

2415
09:36:40.680 --> 09:36:51.160
your ankles. Still there sensational.

2416
09:36:53.800 --> 09:36:54.120
Kind of.

2417
09:36:57.000 --> 09:37:09.559
In your fish. How's that moves energy because it dies

2418
09:37:09.879 --> 09:37:18.160
hold lots of different sensations, of course, different muscles, beaks,

2419
09:37:18.400 --> 09:37:30.440
strong muscles, and we have it out eyes with the

2420
09:37:30.639 --> 09:37:36.199
skin on the outside of the eyes as in the

2421
09:37:36.720 --> 09:37:47.000
outside of all appending would be very sensitive sensitive in

2422
09:37:47.120 --> 09:38:03.720
the tone, sensitive to tape and inside your bye finstays,

2423
09:38:04.760 --> 09:38:10.120
the muscle of the blood, mistles, the arches, all this

2424
09:38:10.360 --> 09:38:19.959
stuff inside of thines. It's sometimes it would be nice

2425
09:38:20.000 --> 09:38:23.800
if you get able to put your fingers inside your

2426
09:38:23.919 --> 09:38:31.319
eyes and mess the message on the outside curls.

2427
09:38:31.680 --> 09:38:35.080
But to get deep into the muscles, to.

2428
09:38:35.080 --> 09:38:38.839
Be able to just the mess out inside of eyes

2429
09:38:39.680 --> 09:38:49.639
message the dons and your leg that's all the pains.

2430
09:38:53.959 --> 09:39:00.000
Of fine and you get mo down.

2431
09:39:01.680 --> 09:39:06.000
A message in inside and means it's a message in

2432
09:39:06.120 --> 09:39:17.040
those bounds with spreading feel ENoG des.

2433
09:39:23.599 --> 09:39:24.760
Us is the fact of.

2434
09:39:26.440 --> 09:39:34.480
Me the inside trees this sense today.

2435
09:39:36.519 --> 09:39:39.360
H that's a nice and stop.

2436
09:39:40.519 --> 09:39:42.959
That might be because it's a name.

2437
09:39:43.080 --> 09:39:49.080
It's not a touch. It's most like a piping plan

2438
09:39:50.519 --> 09:39:51.239
like place.

2439
09:39:54.120 --> 09:40:02.599
It's almost what parts the since two two suit different,

2440
09:40:10.599 --> 09:40:12.959
who is protected by ricks.

2441
09:40:20.760 --> 09:40:21.599
To pre two.

2442
09:40:23.160 --> 09:40:24.599
Things that cuts.

2443
09:40:32.080 --> 09:40:36.800
Than the two ricks. I'm just want to tide politics.

2444
09:40:38.000 --> 09:40:40.559
Politics go inside.

2445
09:40:41.480 --> 09:40:42.000
That side.

2446
09:40:42.919 --> 09:40:44.599
I'm not sort of tissue.

2447
09:40:48.760 --> 09:40:50.239
You can also feel.

2448
09:40:54.599 --> 09:40:55.680
You think.

2449
09:41:03.839 --> 09:41:08.400
Will strap down, keep cough.

2450
09:41:09.680 --> 09:41:15.440
That's a filter greedy, not the state side.

2451
09:41:18.559 --> 09:41:24.559
And that's a ring and single tissue.

2452
09:41:27.959 --> 09:41:40.239
Part doing sand your shoes, that's.

2453
09:41:40.120 --> 09:41:43.199
Agin she was stupid.

2454
09:41:45.639 --> 09:41:47.839
As freaking st.

2455
09:41:51.239 --> 09:41:52.480
Sort and treat.

2456
09:41:55.879 --> 09:42:20.040
Wishless brains, for they are usten into nice.

2457
09:42:22.319 --> 09:42:57.000
Think you that what's h m hm h u, m

2458
09:42:58.720 --> 09:42:59.199
m m.

2459
09:43:03.480 --> 09:43:30.720
Yes, m m h m