April 29, 2025

(no music) (10 hours) Altered Sensory Experience | Let me bore your pain away #31 | Jason Newland | 29th April 2025

(no music) (10 hours) Altered Sensory Experience | Let me bore your pain away #31 | Jason Newland | 29th April 2025
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Hello, and welcome to Jasonnewland dot com. Money Miss Jason Newland,

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please only listen when you can safely close your eyes.

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This is let me boil your pain away. So also

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only listen to this when, first of all, you know

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the cause of your chronic pain condition, and also you've

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been diagnosed by a doctor and a doctor has given

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you permission to listen to this particular recording. Now, what

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I'll do before we go further to let you know,

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I do have a Facebook page, Jason Newland's Boring Group.

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I have a YouTube channel which is also got all

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my podcast episodes on It's at Jason Newland, and I

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basically do six versions of each recording, one with music,

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one without music, five and ten hours with and without music.

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And the five and ten hours also have like affirmations,

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counting down, body scans, relaxation, So it's you know, it's

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you can have ten hours of me just talking softly

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with or without music. So today what the main let's

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give you like a summary of what these podcasts are.

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Let Me Boil your Pain Away is something that I've

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been doing for a while, but I think this is

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the thirty first recording I started doing it. A bit

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more regularly and recently, so it's just here, me here

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to help, to try and what as it says on

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the tin, you know, let me bore your pain away.

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I've actually got a lovely comment on my group, my

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Jason Newland's Boring group on Facebook from Ali says, not

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sure the best way to leave your feedback, but especially

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after I I think Friday's recording where you admitted that

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you have no idea if let Me Bore your Pain

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Away was helping anyone, which is true. I have not

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really had much feedback on these recordings, and Ali goes

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on to say, I've been meaning to say something even

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before you said that. These recordings especially have been helping

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me enormously this year. I've had multiple health issues since

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the start of the year and sphere nerve pain and

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going too much detail, but since February. So I'm beyond

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appreciate it appreciated for being bored to not feel the

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pain so intensely. And please let you know that you're

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helping so many people. Thank you, and love to Vinnie

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as well, So thank you very much.

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Ali.

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I mean it's you know, for every I kind of

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figured out years ago that for every one person that

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does actually say something like say that it's useful. There's

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going to be other people out there that also feel

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the same way. They just haven't got round to leaving

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a message or sending a message or leaving a comment.

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And a lot of that is possibly due to even

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not wanting to. But also when you're listening to me,

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because I'm guessing a lot of people would be sitting

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or lying down with their eyes closed. You're not going

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to want to jump up and so let me have

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a look at my phone and post a message because

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you're relaxing. So it's fine, but it's lovely to hear

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messages like that or to read messages like that. It

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does make a big difference to me and give me

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more of a i don't know, more enthusiasm. I guess

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to keep doing it. So, yeah, this is number thirty one.

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So I've been doing it quite regularly recently. And what

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I started, and I'm kind of playing around with different

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ideas and I talk about various different chronic pain relief techniques.

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So what I started yesterday is looking through lots different

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books and so you've got hypnosis Chronic Pain Management Therapist

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Guide by Mark P. Jensen. Entire book is on hypnosis

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for chronic pain, and it's based on research at the

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University of Washington Pain Center. It's got detailed hypnosis scripts

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and cognitive behavior techniques combined with hypnotic methods, and there's

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a few books that's have come up. So what I'm

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going to do. What I've started doing is just focusing

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on that book. I've got my bookshelf as well, but

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I've used chat GPT just to scan through the book

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and go through various different things. So what stuck out

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mostly was if I can find mind, it is the

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key techniques. So the key techniques of this book pain dissociation,

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altered sensory experience, time distortion, pain blocking, imagery, empowerment scripts,

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and post hypnotic cues. So what I'm going to do

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is talk about each of those one at a time.

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So yesterday I talked about pain dissociation. Today I'm going

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to discuss altered sensory experience, which is changing the feeling

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of pain into another sensation like warmth for coolness. So

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that's what I'm focusing on in this recording. Basically, altered

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sensory experiences uses hypnotic suggestions to transform the felt quality

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of pain into something neutral or even pleasant, which dramatically

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reduces the emotional and sensory intensity of chronic pain. So

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it's changing the feeling ultimately. And because our imaginations are

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so powerful, and it's just amazing how powerful our imaginations are. Now,

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we think about something and it's almost like our brain

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doesn't even know the difference between what's real and what's

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actually being imagined. You imagine they're having your feet in

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a cold river. You're sitting on the edge of a

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river bank and just got your feet in the cold river.

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And the more you get into it, the cooler your

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feet become. Because you know, even if you had never

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done that, you've probably done something similar. You know what

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it's like to have your feet in cold water at

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some point, even if it's just stepping into a getting

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into a swim swim pool, or paddling in the sea,

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or getting into a bath that's a bit cold. I

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think you have to wait until it's heated up. And

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there's lots of different scenarios stepping into a puddle, so

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we know what it feels like and to have cold

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water on your foot, and when you imagine that feeling,

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it's really weird. The more you talk about it, the

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more you focus on it, the more you start to

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have that coolness feeling in your feet, And it's just weird.

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It's weird. It's kind of I guess it's obvious that

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it's going to happen, but the same side, it might

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feel a bit strange that it's happening, because why we're

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just thinking about something cause the feelings, the physical feelings

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in your feet to change. But then it's the same

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thing with emotions, isn't it. When we focus on something,

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the feelings get stronger. If you focus on how much

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you care about someone, or you focus about something that

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you're angry about, those emotions increase because you're focused on it.

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So if you focus on just like how you feel

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now emotionally, and now focus on someone the absolutely adore.

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It could be grandchild, it could be your parent, it

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could be your partner, it could be your own child.

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It could be your dog, or your cat, or your

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ferret or your goldfish, it could be anything, any any

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kind of person, and focus on them, and just focus

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on that person. You might be able to see their

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face in your mind and your imagination. Maybe you can

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kind of hear their voice, their smile. Maybe it's just

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a feeling. You have a really strong feeling, and maybe

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that feeling causes you to smile because it's pleasurable, and

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maybe you're thinking about something funny that they did, something

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cute that they did, and it feels nice. I mean, technically,

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you could perhaps move that feeling into the body part

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that you've been having problems with, and notice what happens there.

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I guess that's I'm going to move it into my

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lower back. At the moment, it's kind of in my

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head and my chest, so I can move it into

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my lower back.

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It's strange.

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It's just weird the way it's kind of just moved. Ah.

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So it's changed. And it's weird because it's not a

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feeling that I can actually really verbalize, as in, you know,

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you've got comfort, discomfort.

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Hot, cold.

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This is an emotion, but it's also a feeling. I

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suppose I'd describe it as a kind of a lightness, cool, uplifting, gentle,

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very gentle, somewhere that only comfort could be Sometimes, I

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think comfort can can only be comfortable when that comfort's there,

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nothing else can really be there. I'm just trying to

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think of like a little little child's hands, you know,

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like a two year old child hands. Put their hands together,

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and you can maybe put a grape or maybe maybe

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like a little pair can put in their hands and

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they can hold it. But you put a watermelon in

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it in their hands, and they're probably going to drop

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it because their hands aren't really suitable for holding watermelons.

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Weird analogy. I just realize it's quite a strange thing

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to say. But at the same time, the hands are

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not suited for that, suited for small, gentle things. And

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when you've got a nice emotion moves into a part

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of your body, then it feels different. The weird thing, though,

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I find with nice feelings is even when it moves,

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it's spread to my lower back, but it's spread to

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all of my body. My whole body is feeling quite

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good right now.

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Oh that's nice. Ah, yeah, it's nice. It's nice sometimes

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just to take some time to relax, you know, take

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some time to just let go.

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I got the window open. There's the birdies singing downstairs.

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I haven't a bathroom refitted, so it's been it's been

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a fair bit of noise down there. There's proper building

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work going on. I'm hoping that it will be fairly calm.

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It has been for the last hour or so, so

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I'm hoping it's going to be calm. If there is

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background sound, it doesn't really matter because this is not

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a sleep recording, or they may find yourself drifting off.

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And if you don't like it sounds about birds in

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the background, then you need to have a word with

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the birds, because even if the window was closed, i'd

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still hear them. They're very loud sometimes, but I'm a

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big fan of birds singing. It's beautiful. I think I

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did as someone complain once saying, I like your recordings.

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This is a sleep recordings, and I like the recordings,

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but will you shut them bloody birds up? Like, yeah,

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I'm not supposed to shut It's hard because they're up

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at like three in the morning in the summer, the

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peak the peak hours. You know, they're up really early

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until really late. And that tree was there long before

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I was here, and I'm guessing that tree was possibly

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there before this building was even here. This building's been

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here since about nineteen seventy eight, so basically you've got

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altered century experience, also known as century substitution or transformation.

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So there's different ways of doing this really, I mean,

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it's going to list some ways to do it from

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the book, but I know about this anyway. So this

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here's something I used to do. So I used to

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Let's say someone's got a problem in their left one

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part of their body. So for example, the left side

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of my right if I focus, I can get the

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pain back in my chronic in my lower back. I

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focus on it, yeah, because arthritis, it's kind of it's there,

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but I can like manipulate it a bit. So okay, right,

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So I can't get it to be when I'm doing

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his recordings, Opal, you don't bark, plase mate. When I

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do these recordings, I can't get it to be high

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because it just won't. Because when I'm making these recordings,

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I'm in a certain state of mind, very peaceful, calm,

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relaxed mode, you know, mentally physically as well actually, to

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be fair, and there's very limited you're not much in

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a way as stress going on in my body or

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my mind. My mind does slow down, but it's also

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operating in you know, in a way that that allows

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me to work to talk m hm. So if I

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focus on my left side of my back. This is

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something you can do if you've got like a mirror

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to where you I say, it's your left hand that

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was the problem, or your left need it was a problem,

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or or your shoulders or whatever. As an example. Doesn't

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have to be the other side, doesn't have to be

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like you're right here, you left knee like that, but

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it can be useful. I mean, you can just do

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a completely different part of your body if you want.

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So if someone had a bad like a wrist, problems

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with their left wrist, they could focus on I don't know,

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you could focus on your shoulder, you can focus on

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your lower back, or you can focus on your jaw,

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doesn't really matter. So you focus on the first part

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of your body, the part that was problematic to start

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with before you start listening to this, and then choose

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another part of your body to focus on, a part

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that feels absolutely fine. And this is a way where

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you can maybe start to neutralize that physical sensation. So

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if I focus on my lower back and then focusing,

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I'm gonna do it with my hands. I focus on

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my lower back, then focus on my right hand. Okay,

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focus on my lower back, focus on my right hand,

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and I'm not trying to do anything with my right hand.

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I'm not trying to do anything on my left with

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my lower back either. It's a technique with an outcome.

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We don't really need to focus on the outcome, not really,

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although you know, there's the benefits of expectation when you

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expect it to be useful and to work. And they say,

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I focus on the left side of my lower back,

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and then I focus on the right side of my

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lower back, and I expect that by doing that, I

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keep moving between the different sides, that the left side

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will start to become almost neutral. So there's that expectation.

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But I think that even without the expectation, even without

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expecting what I talk about to work really well for you,

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00:21:38.000 --> 00:21:42.119
it can still be useful because you're learning and finding

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out for yourself what is useful for you. Because we're

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all differently, and one thing might be more helpful than

249
00:21:52.519 --> 00:21:58.359
another thing. You may find that as soon as you

250
00:21:58.400 --> 00:22:02.400
start listening to my voice, that something changes within your

251
00:22:02.480 --> 00:22:07.200
mind and your body. And the more often you listen

252
00:22:07.279 --> 00:22:09.200
to me, whether it's to let me boil you to

253
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sleep or let me buoil your pain away, whether it's

254
00:22:13.119 --> 00:22:17.880
whatever it is, you might find that you just to

255
00:22:17.920 --> 00:22:29.640
automatically feel more relaxed. And when you feel relaxed, those

256
00:22:29.680 --> 00:22:35.000
parts of your body that maybe had a degree of

257
00:22:35.039 --> 00:22:41.440
discomfort before you started listening to me start to automatically

258
00:22:41.839 --> 00:22:47.920
neutralize in their own time without any effort on your part.

259
00:22:50.839 --> 00:22:53.680
But for the sake of this recording, that's probably worth

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maybe focus now on doing some of the exercises. But

261
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I'm not going to ask you to do anything difficult,

262
00:23:03.880 --> 00:23:06.400
and I'm not even going to ask you to necessarily

263
00:23:06.440 --> 00:23:13.039
do anything. It's just about imagining. If you were to

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00:23:13.079 --> 00:23:16.759
do it, I'm going to do it, and I'll talk

265
00:23:16.839 --> 00:23:19.680
you through how it feels for me. And if you

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want to join in and participate, then of course you can.

267
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But it's up to you. You may just decire to listen,

268
00:23:41.319 --> 00:23:47.799
wrap your mind around the ideas, and some of these

269
00:23:47.839 --> 00:23:56.519
ideas may stay with you so you can change. I mean,

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00:23:56.759 --> 00:24:02.880
that's different ways of doing this can change how it

271
00:24:02.920 --> 00:24:08.160
feels by not even trying to change how it feels.

272
00:24:10.279 --> 00:24:17.440
So with that technique, it's the time for bell I think.

273
00:24:19.200 --> 00:24:24.279
So for that technique, I've just focusing on different parts

274
00:24:24.319 --> 00:24:27.359
of your body, like you know, say, for me my

275
00:24:27.440 --> 00:24:31.759
lower back, left side, then my right side, then my

276
00:24:31.839 --> 00:24:36.599
left side, then my right side, left side, the right side.

277
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And what tends to happen is changes occur naturally automatically

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without really I mean you could say, well, I wasn't

279
00:24:53.519 --> 00:24:56.119
say without doing anything. You are focusing, so I guess

280
00:24:56.119 --> 00:25:04.359
you are doing something, and maybe the fact that you're

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00:25:04.599 --> 00:25:14.559
expecting changes to occur it is also having a positive

282
00:25:14.559 --> 00:25:24.759
effect on how you feel differently. Now, it's not like

283
00:25:24.839 --> 00:25:34.279
we're trying to eliminate the physical discomfort directly. Instead, when

284
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you even focus on changing the sensory qualities, and so

285
00:25:40.480 --> 00:25:45.359
you're focusing on maybe changing or imagining, just imagining it's changing,

286
00:25:46.960 --> 00:25:52.240
so you can focus on things like temperature changing hot

287
00:25:52.400 --> 00:25:57.920
to cool or cold to warm, you know, whichever suits you.

288
00:25:59.279 --> 00:26:09.240
Then this texture changing sharp to smooth and color. This

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00:26:09.319 --> 00:26:12.079
is something that I've done. One of my earliest things

290
00:26:12.079 --> 00:26:17.559
I used to do with helping people with chronic pain

291
00:26:18.000 --> 00:26:23.079
is changing the color. So I would start off with

292
00:26:23.240 --> 00:26:27.440
the color that the person has already, So I just

293
00:26:27.599 --> 00:26:30.640
get the person and get you to imagine that part

294
00:26:30.680 --> 00:26:36.480
of your body just moving it out of your body

295
00:26:36.920 --> 00:26:41.079
like it was a circle, like it was an object.

296
00:26:41.720 --> 00:26:46.680
Just moving out in front of you and just noticing

297
00:26:46.759 --> 00:26:54.960
what color is naturally as the bathroom continues to be built.

298
00:26:56.519 --> 00:26:59.960
I hope you can't hear that too much. A lot

299
00:27:00.079 --> 00:27:05.240
lot I can do about it. It's either do this.

300
00:27:05.359 --> 00:27:08.599
I watch television, and I think this is a bit

301
00:27:08.640 --> 00:27:12.880
more useful of my time. So you can imagine this

302
00:27:12.960 --> 00:27:15.039
thing moving out of your body, the part of the

303
00:27:15.039 --> 00:27:20.759
body that physical sensation. You can give it a color.

304
00:27:22.839 --> 00:27:26.599
You could call it angry red and then change it,

305
00:27:26.720 --> 00:27:29.559
or you can just what color is already naturally in

306
00:27:29.640 --> 00:27:32.839
your mind. So you do this with your eyes closed.

307
00:27:34.599 --> 00:27:37.240
If you can visualize of your eyes open, you could

308
00:27:37.240 --> 00:27:38.640
do it with your eyes open. It's up to you.

309
00:27:39.720 --> 00:27:44.640
And then just change the color. Change it from red

310
00:27:44.680 --> 00:27:49.279
to blue. Then maybe change it for blue to yellow,

311
00:27:52.160 --> 00:27:58.880
change it from yellow to green, green to orange, and

312
00:27:59.079 --> 00:28:04.519
just changing it all time, moving around, just you know,

313
00:28:05.319 --> 00:28:09.279
playing with the different colors. But there's more you can

314
00:28:09.319 --> 00:28:12.319
do with that. So you've got it in front of you,

315
00:28:12.319 --> 00:28:15.160
You've got this image in front of you. You can

316
00:28:16.079 --> 00:28:19.440
change the shape. So if it comes out and it's

317
00:28:19.640 --> 00:28:26.839
a triangle, or if it's spiky, spiky, you can change

318
00:28:26.920 --> 00:28:33.960
that shape so it's a soft circle and then turns

319
00:28:34.039 --> 00:28:40.599
into a triangle or a rectangle or just a blob.

320
00:28:41.440 --> 00:28:48.799
Maybe it becomes fainter, so not quite as clear, like

321
00:28:48.880 --> 00:28:54.960
you've changed the focus on the lens. And then you

322
00:28:55.000 --> 00:28:59.480
can perhaps move it away so it's further away, and

323
00:29:00.759 --> 00:29:04.079
as we all know, can have a big impact on

324
00:29:04.599 --> 00:29:08.559
how you feel differently from what you did before when

325
00:29:09.200 --> 00:29:16.000
that feeling is pushed away, and then you can move it.

326
00:29:16.119 --> 00:29:21.079
You can turn it around, if it's already spinning in

327
00:29:21.119 --> 00:29:24.920
a certain direction, to stop it and turn it around

328
00:29:25.039 --> 00:29:30.359
and spin it the other way, and notice how that feels,

329
00:29:30.400 --> 00:29:34.640
because that can reverse the way you were feeling before.

330
00:29:37.359 --> 00:29:41.400
So you can actually start by imagining the spinning wheel

331
00:29:42.319 --> 00:29:47.640
it's a spinning wheel, and stopping it and spinning it

332
00:29:47.720 --> 00:29:52.720
the other way, and just notice how that feels differently,

333
00:29:55.720 --> 00:29:58.960
and you spin it the opposite way. You could even

334
00:29:59.039 --> 00:30:02.359
speed up the spin in the opposite way, so the

335
00:30:02.440 --> 00:30:12.599
feeling turns from neutral to even pleasurable. You can move

336
00:30:12.640 --> 00:30:16.440
it even further away to the point where you can

337
00:30:17.119 --> 00:30:21.960
you can nail it against the wall far away so

338
00:30:22.000 --> 00:30:26.000
it can't move, nail it in so it's in the wall,

339
00:30:26.640 --> 00:30:29.279
can't move. Maybe add some super glued to the back

340
00:30:29.319 --> 00:30:36.480
of it first, and then you can turn around in

341
00:30:36.519 --> 00:30:42.640
your mind and look at something else, focusing on something different,

342
00:30:47.599 --> 00:30:53.319
noticing feeling relaxed. Maybe there's a sound connected to it.

343
00:30:53.759 --> 00:30:59.240
Maybe you can hear buzzing or humming. So perhaps you

344
00:30:59.279 --> 00:31:04.920
can just turn that volume down so it's silent, or

345
00:31:04.920 --> 00:31:13.440
maybe change it from buzzing to humming. Maybe even give

346
00:31:14.759 --> 00:31:22.000
that image a silly tune. So when you focus on

347
00:31:22.039 --> 00:31:25.200
that image that you've pushed out of your body, or

348
00:31:25.240 --> 00:31:27.880
whenever you think about that part of your body where

349
00:31:27.920 --> 00:31:31.079
that discomfort used to be, you have a silly tune.

350
00:31:32.119 --> 00:31:35.400
I always like to think of the Benny Hill theme tune.

351
00:31:35.480 --> 00:31:37.119
You know, do Do Do Do Do Do Do Do

352
00:31:37.240 --> 00:31:42.759
Do Do Do do that one. But it can be anything.

353
00:31:43.319 --> 00:31:46.599
It can be the most sticky Barbie Girl. It could

354
00:31:46.680 --> 00:31:54.920
be a song that you find silly. So this tricks

355
00:31:54.920 --> 00:32:01.079
the brain into reinterpreting the signal, which reduces stress and

356
00:32:01.119 --> 00:32:07.079
often the physical intensity itself. It's like you're telling the brain,

357
00:32:08.839 --> 00:32:12.799
this is not dangerous. This is something different. Now, it's

358
00:32:12.839 --> 00:32:18.480
a different feeling. It's a different sensation because the brain

359
00:32:18.720 --> 00:32:27.000
interprets that physical feeling based on context and meaning. It's

360
00:32:27.119 --> 00:32:34.599
not a fixed experience, and we're always changing anyway. How

361
00:32:34.640 --> 00:32:37.720
we feel is changing all the way through the day.

362
00:32:38.920 --> 00:32:41.480
How you felt at the beginning of this recording, or

363
00:32:41.559 --> 00:32:47.359
before you started listening to my squeaky voice, it's going

364
00:32:47.400 --> 00:32:51.039
to feel different to how you feel now. Say now

365
00:32:51.039 --> 00:32:53.519
about my voice, I feel like I might my voice

366
00:32:53.519 --> 00:32:59.839
is getting a little bit. I don't know. We need

367
00:32:59.839 --> 00:33:03.279
to water. Does feel a little bit? It just a

368
00:33:03.359 --> 00:33:08.599
little bit. I feel like I'm turning into a daralek.

369
00:33:09.440 --> 00:33:17.400
I wonder what, Yeah, you can relax relax, that's that

370
00:33:17.440 --> 00:33:21.160
would be? Would it work? Come set, calm yourself down,

371
00:33:22.160 --> 00:33:28.599
Focus on your mind, focus on your brain, relax. I

372
00:33:28.720 --> 00:33:31.160
tell it's weird because I've done I've been doing body

373
00:33:31.200 --> 00:33:36.640
scans for years and years and years, and someone found

374
00:33:36.680 --> 00:33:39.839
out my telephone number somehow, and they left me a

375
00:33:39.880 --> 00:33:43.480
message on my phone on my answer machine, and the

376
00:33:43.519 --> 00:33:58.559
message was this, relax your face, relax your hands, relax,

377
00:33:59.079 --> 00:34:02.160
and they started going through body parts that I wouldn't

378
00:34:02.200 --> 00:34:06.599
normally talk about in a body scan, and they started

379
00:34:06.680 --> 00:34:11.639
laughing hysterically and hung up. To this day, I still

380
00:34:11.840 --> 00:34:17.920
do not know who it was. That was about wow,

381
00:34:18.000 --> 00:34:26.280
thirteen years ago. So physical sensations. As I said, it's

382
00:34:26.280 --> 00:34:33.199
always changing, always changing, and it involves multiple pain areas

383
00:34:33.519 --> 00:34:36.639
or brain areas. The pain involves with multiple brain areas,

384
00:34:36.880 --> 00:34:40.400
has done all other feelings always, It's not just one

385
00:34:41.159 --> 00:34:46.239
particular part of your brain. So you've got the sensory cortex,

386
00:34:46.400 --> 00:34:52.960
the emotion center, attention networks. So there's a lot more

387
00:34:53.000 --> 00:34:56.960
going on, but again down to what you're focusing on

388
00:34:57.079 --> 00:35:04.920
as well. And also by changing how or telling how

389
00:35:05.119 --> 00:35:09.280
the brain how to label the feelings, such as when

390
00:35:09.320 --> 00:35:15.159
you're changing it to warmth or tingling or vibration, it

391
00:35:15.280 --> 00:35:23.039
then down grades or down regulates that physical perception changes

392
00:35:23.079 --> 00:35:32.800
how you feel. Now you are retraining the brain to

393
00:35:32.880 --> 00:35:37.920
reinterpret the signal. I mean, it's a little bit like

394
00:35:38.639 --> 00:35:41.800
I talked about this thing maybe yesterday or the day before.

395
00:35:42.440 --> 00:35:44.400
It's not my story. It's just a story that I've

396
00:35:44.400 --> 00:35:47.719
heard multiple times about a man on a building's site

397
00:35:47.920 --> 00:35:51.840
and he stands on a nail, goes through his boot.

398
00:35:52.400 --> 00:35:57.719
He's screaming in agony, gets taken to the hospital and

399
00:35:59.280 --> 00:36:04.239
you know, they to find basically like his boot filled

400
00:36:04.280 --> 00:36:11.480
with blood because I had to remove the it was

401
00:36:11.519 --> 00:36:13.800
a really big It's one of those big spiky nails

402
00:36:14.079 --> 00:36:18.079
that you got on building sites. Wasn't a small now anyway,

403
00:36:18.079 --> 00:36:20.880
when they actually cut his shoe off or his boot off,

404
00:36:21.280 --> 00:36:24.039
they nail had gone through his between his big toe

405
00:36:24.079 --> 00:36:27.639
and his and his first thing, yeah, the first finger,

406
00:36:27.719 --> 00:36:34.719
the first toe hadn't even touched his toes, so in

407
00:36:34.760 --> 00:36:42.559
that second his brain retrained. So his brain was being

408
00:36:42.599 --> 00:36:51.039
retrained to reinterpret the signal like instantly. And the weird

409
00:36:51.079 --> 00:36:56.159
thing about it is it's intro I just find that interesting.

410
00:36:58.760 --> 00:37:00.920
But as soon as he saw his own eyes that

411
00:37:01.400 --> 00:37:05.119
there is no damage. His foot had not even been touched.

412
00:37:08.559 --> 00:37:10.320
And I don't know if he was wearing clown shoes

413
00:37:10.400 --> 00:37:18.719
or something, but it's like didn't hurt anymore, which just

414
00:37:18.920 --> 00:37:26.880
goes to show that our brain is responsible. And it

415
00:37:26.960 --> 00:37:31.719
still blows my mind really, the fact that all physical

416
00:37:31.840 --> 00:37:35.599
sensations come from the brain, but the brain has no

417
00:37:35.679 --> 00:37:40.400
physical sensations in it. There are no nerve endings in

418
00:37:40.400 --> 00:37:47.000
the brain, which has feeling. People can have brain surgery

419
00:37:47.039 --> 00:37:49.360
while they're awake as long as I have local anesthetic,

420
00:37:50.599 --> 00:37:56.360
they don't feel a single thing when the brain's being whatever.

421
00:37:56.920 --> 00:37:58.880
It's because they scooped out, but you know, whatever, they

422
00:37:58.920 --> 00:38:02.960
do with the brain. No physical discomfort, no physical feelings.

423
00:38:05.239 --> 00:38:13.079
They love emotions that have smells, they'll have sensations caused

424
00:38:13.159 --> 00:38:17.320
by different parts of the body being different parts of

425
00:38:17.360 --> 00:38:22.199
the brain activating different things in the body. But there's

426
00:38:22.199 --> 00:38:26.760
no pain sensation in the brain. So the part of

427
00:38:26.760 --> 00:38:29.400
the brain, the part of the body, causes the pain,

428
00:38:29.440 --> 00:38:32.119
but there's no pain in the brain. Even though the

429
00:38:32.159 --> 00:38:34.400
brain causes the pain, there's no pain in the brain.

430
00:38:35.760 --> 00:38:38.199
It's just it's a weird concept. And I still struggle

431
00:38:38.239 --> 00:38:42.480
with that one. It's not that difficult I suppose to understand,

432
00:38:42.480 --> 00:38:48.320
but it still seems like weird. It's it's just strange.

433
00:38:56.360 --> 00:38:59.519
So retraining the brain, that's kind of a supposed part

434
00:38:59.559 --> 00:39:05.119
of what we do here, what we're doing. And also

435
00:39:05.280 --> 00:39:11.480
our opinions can change in an instant. Our feelings, our thoughts,

436
00:39:11.880 --> 00:39:20.920
our interpretations of something can change so quickly, you know,

437
00:39:21.079 --> 00:39:25.239
if you sometimes just one little bit of information can

438
00:39:25.360 --> 00:39:32.280
transform the situation. I remember Big Brother. I was watching

439
00:39:32.320 --> 00:39:35.400
Big Brother years ago, and they're all in the garden.

440
00:39:35.719 --> 00:39:40.360
You haven't seen it. It's a TV show like reality show,

441
00:39:40.519 --> 00:39:44.880
cameras and stuff, so there's loads of them in the garden.

442
00:39:44.880 --> 00:39:48.000
It's right at the early I think things just farted.

443
00:39:51.159 --> 00:39:53.960
It could be me, but hopefully not. And they're all

444
00:39:54.000 --> 00:40:00.719
in the garden and they're talking about loss. She was

445
00:40:00.719 --> 00:40:06.920
getting quite a heavy conversation, and one of the ladies said, my,

446
00:40:07.920 --> 00:40:13.800
you know, my child drowned, and they were all like

447
00:40:15.239 --> 00:40:19.360
cuddling her and like just she was crying and everyone

448
00:40:19.480 --> 00:40:27.599
was like upset and crying. And then when all that finished,

449
00:40:27.679 --> 00:40:34.840
she started saying about she's looking forward to seeing her

450
00:40:34.920 --> 00:40:37.320
daughter again when she gets out. And they said, what,

451
00:40:38.800 --> 00:40:39.400
how many daughters?

452
00:40:39.440 --> 00:40:39.719
You got?

453
00:40:39.880 --> 00:40:44.840
Just one? But you said that she drowned. Said, oh, yes,

454
00:40:44.920 --> 00:40:52.440
she did, but she she got resuscitated instantly. And I'm

455
00:40:52.480 --> 00:40:55.599
talking within a second, with an instant, less than a second.

456
00:40:56.840 --> 00:41:00.679
All those people that were around her comfort to her,

457
00:41:01.679 --> 00:41:06.840
that had all this emotion, it turned to anger because

458
00:41:07.920 --> 00:41:13.400
they felt misled or manipulated or whatever. They turned to

459
00:41:13.480 --> 00:41:19.760
anger because they felt that she had just blatantly lied.

460
00:41:20.719 --> 00:41:24.320
She didn't start, you know. I mean, it's a heavy subject,

461
00:41:24.360 --> 00:41:29.400
I know, but it was so interesting to see because

462
00:41:29.440 --> 00:41:31.760
I drowned. I drowned in a swimming pool, but I

463
00:41:31.800 --> 00:41:35.639
got resuscitated, so technically I did drown, but I didn't die.

464
00:41:36.920 --> 00:41:41.159
But you know, it's a big difference, isn't there if

465
00:41:41.199 --> 00:41:44.159
you get saved. I imagine there's millions of people that

466
00:41:44.199 --> 00:41:49.119
have been saved over the years. But and I wasn't

467
00:41:49.119 --> 00:41:51.960
in hospital. I just got you know. It was in

468
00:41:52.000 --> 00:41:55.920
the seventies. There is a new new fad. We had

469
00:41:56.000 --> 00:41:59.639
wave machines in swimming pools, and I couldn't swim anyway,

470
00:42:01.719 --> 00:42:03.599
so I was always at the side. But I got

471
00:42:03.599 --> 00:42:06.800
pulled away from the side by the wave machine and

472
00:42:06.920 --> 00:42:09.840
I just went to the bottom of the just basically

473
00:42:11.320 --> 00:42:16.400
luckily someone had done. But I guess it's probably the

474
00:42:16.440 --> 00:42:21.079
swimming guard or whatever came and saved me. And I've

475
00:42:21.119 --> 00:42:23.639
never really been able to I've never felt comfortable in

476
00:42:23.639 --> 00:42:28.840
water since, really above my chest, Like I'm okay, I'm

477
00:42:28.840 --> 00:42:32.280
good at paddling. See, if I was really tall, i'd

478
00:42:32.280 --> 00:42:35.360
be okay. If I was about, I don't know, twenty

479
00:42:35.360 --> 00:42:39.719
foot tall, I'd love a swimming pool. Becaud still be

480
00:42:39.920 --> 00:42:44.280
you know, above my chest, wouldn't it. I'd be above

481
00:42:44.320 --> 00:42:47.360
my knees. I supposed to be fair or below my knees,

482
00:42:48.639 --> 00:42:54.159
below my chest, one of them. But they'd changed instantly,

483
00:42:55.280 --> 00:43:05.360
that extra little bit of information. Sometimes looking what else.

484
00:43:05.960 --> 00:43:10.320
So you've got different things you can choose, like thermal shift,

485
00:43:11.800 --> 00:43:14.760
which you kind of talked about earlier. Imagine in applying

486
00:43:14.840 --> 00:43:22.320
cool gel, water, ice or warmth. So I do this

487
00:43:22.800 --> 00:43:27.920
sometimes when it's hot. I imagine getting because you can

488
00:43:27.920 --> 00:43:31.400
get those cool gel masks, can't you that you can

489
00:43:31.440 --> 00:43:34.239
put on your eyes and stuff that you're put in

490
00:43:34.280 --> 00:43:37.320
the freezer or fridge or whatever. I used to use

491
00:43:37.360 --> 00:43:42.440
some years ago, And sometimes I just imagine it on

492
00:43:42.480 --> 00:43:49.000
my forehead or on my eyes, a nice cool towel,

493
00:43:49.159 --> 00:43:56.400
like a wet towel or something like that, or imagine

494
00:43:56.559 --> 00:44:05.239
ice melting on my forehead. Something I do like to

495
00:44:05.280 --> 00:44:09.719
imagine is standing under a waterfall, but not like a

496
00:44:09.760 --> 00:44:15.800
really big waterfall, just one that's it feels really nice

497
00:44:15.840 --> 00:44:18.559
to stand under. I don't know, I'm not talking about

498
00:44:18.639 --> 00:44:24.199
Niagara falls or anything. It'd be harder just to stand

499
00:44:24.280 --> 00:44:27.880
un under Niagara falls. You'd need some kind of a

500
00:44:27.960 --> 00:44:33.440
safety now, I suppose, But just having that water falling

501
00:44:33.519 --> 00:44:41.039
on top of your head gentle enough to be the

502
00:44:41.079 --> 00:44:51.559
most amazing scalp message. That's really nice.

503
00:44:54.800 --> 00:44:55.880
You can use.

504
00:44:55.760 --> 00:45:00.400
Different textures, you know, because if you imagine sort of

505
00:45:00.519 --> 00:45:04.199
a part of your body feeling like let's say, like sandpaper,

506
00:45:05.280 --> 00:45:11.639
you can imagine it changing into a much softer material

507
00:45:11.880 --> 00:45:19.679
like silk, or I suppose gentle rubber if you like rubber,

508
00:45:20.760 --> 00:45:29.559
or just a smooth surface, maybe like leather. Leather can

509
00:45:29.639 --> 00:45:40.639
be quite smooth. Because you know, if you're wearing uncomfortable shoes,

510
00:45:41.679 --> 00:45:47.519
when you take those shoes off, it feels so nice,

511
00:45:47.559 --> 00:45:50.559
doesn't it. Or even if you're wearing comfortable shoes and

512
00:45:50.599 --> 00:45:53.079
you've been walking around for ages or been wearing the

513
00:45:53.119 --> 00:45:57.320
shoes for a long time, you get home or wherever

514
00:45:57.360 --> 00:46:00.920
you are, you just take the shoes off and you

515
00:46:01.000 --> 00:46:06.679
sit down in a comfortable chair. It's a feeling. It's

516
00:46:06.719 --> 00:46:12.760
a real lovely feeling, and your feet feel so relaxed.

517
00:46:14.599 --> 00:46:17.079
In the same way as maybe you've got trousers on

518
00:46:17.119 --> 00:46:19.960
and they're a little bit tight, and you take the

519
00:46:20.039 --> 00:46:23.360
trousers off, or you undo your belt under the top

520
00:46:23.400 --> 00:46:27.800
button of the trousers. I've done this sometimes after I've

521
00:46:28.039 --> 00:46:31.920
been eating, just undo the trousers a little bit, just

522
00:46:32.159 --> 00:46:37.320
the top two or three buttons under the zip. Definitely

523
00:46:37.360 --> 00:46:39.800
get rid of the belt, but just you know, just

524
00:46:40.960 --> 00:46:44.000
pull me underpants, you know, pull them out a little bit,

525
00:46:44.039 --> 00:46:47.320
just a little bit of air get into the belly region.

526
00:46:49.079 --> 00:46:54.480
It can make such a difference for comfort you get

527
00:46:54.480 --> 00:46:58.719
your band from restaurants, But other than that, it's pretty good.

528
00:47:00.280 --> 00:47:02.559
But it's a nice feeling just you know, like getting

529
00:47:02.559 --> 00:47:06.840
home from work and taking your tie off. If you

530
00:47:06.920 --> 00:47:11.039
wear a tie, I'm doing the top button off your

531
00:47:11.079 --> 00:47:16.559
share or getting home taking your bra off. I know

532
00:47:16.840 --> 00:47:19.760
I don't wear a bra anymore anymore, I don't wear

533
00:47:19.760 --> 00:47:22.800
a bra, but I know a lot of people have

534
00:47:22.840 --> 00:47:25.599
told me that it's one of the favorite part of

535
00:47:25.760 --> 00:47:28.079
of the day, getting home and just taking that thing off.

536
00:47:30.480 --> 00:47:37.920
So there's certain parts of all of our days where

537
00:47:37.719 --> 00:47:42.440
we can experience you can experience a sense of comfort,

538
00:47:42.840 --> 00:47:49.880
a sense of relief, a sense of a you know,

539
00:47:52.719 --> 00:47:58.360
sense of just hmm. That's nice, even if it's only

540
00:47:58.400 --> 00:48:06.440
for a short period of time. And that goes back

541
00:48:06.480 --> 00:48:13.920
to the fact that our feelings our the way it

542
00:48:13.960 --> 00:48:28.880
feels always changing always. It's not a fixed experience, and

543
00:48:28.920 --> 00:48:38.000
maybe sometimes it feels that every time you focus on

544
00:48:38.599 --> 00:48:44.079
that nice feeling of comfort, relaxation, letting go. The more

545
00:48:44.119 --> 00:48:48.599
you focus on those feelings, the more you're going to

546
00:48:48.760 --> 00:48:54.320
notice those feelings of comfort, and the more you're going

547
00:48:54.360 --> 00:49:02.119
to expect to experience more comfort and relaxation and sense

548
00:49:02.159 --> 00:49:07.719
of peace of mind. And as you know, the more

549
00:49:07.760 --> 00:49:10.119
you expect something to happen, the more likely it is

550
00:49:10.239 --> 00:49:13.239
going to happen. Because we get what we focus on,

551
00:49:14.039 --> 00:49:19.119
We get more of what we focus on, which then

552
00:49:19.199 --> 00:49:28.679
makes you wonder, Okay, what am I focusing on? Or

553
00:49:28.880 --> 00:49:33.679
what do you want more of? So instead of focusing

554
00:49:33.719 --> 00:49:39.119
on what you don't want, focus on what you do want.

555
00:49:41.280 --> 00:49:43.760
It's quite I find it quite interesting. I don't know

556
00:49:43.800 --> 00:49:48.719
about you, but it's it's an interesting old thing.

557
00:49:50.239 --> 00:49:56.719
It's very it's.

558
00:49:56.639 --> 00:50:01.559
Quite a powerful concept, you know, being able to be

559
00:50:01.559 --> 00:50:06.199
aout to alter how you feel in your mind just

560
00:50:06.239 --> 00:50:09.880
imagining it. To imagine that, you know, you focus on

561
00:50:09.880 --> 00:50:14.360
the part of your body. Imagine that that warm, a

562
00:50:14.440 --> 00:50:20.360
warm heading, light begins to surround that area slowly, and

563
00:50:20.400 --> 00:50:23.800
as that light blends in, the sharpness starts to soften,

564
00:50:24.840 --> 00:50:31.119
the heat fhades, the sensation becomes cooler, calmer, more like

565
00:50:31.159 --> 00:50:35.880
a gentle breeze or a soft vibration. So you can

566
00:50:35.920 --> 00:50:40.360
almost like introduce a feeling and then change that feeling

567
00:50:47.559 --> 00:50:51.239
and test out the different feelings. And it's all imagination.

568
00:50:55.639 --> 00:51:04.760
But as you imagine your hands became heavier, you imagine

569
00:51:04.800 --> 00:51:16.760
your hands becoming more relaxed. That's what happens to them,

570
00:51:16.920 --> 00:51:22.840
especially when you've got a calm mind. You're relaxed and

571
00:51:22.880 --> 00:51:28.440
you're not fighting against yourself. You're traveling in all in

572
00:51:28.440 --> 00:51:32.960
the right direction, the same direction, your mind, your brain,

573
00:51:33.119 --> 00:51:39.800
your emotions, your unconscious mind, everything's traveling in the same direction,

574
00:51:41.400 --> 00:51:48.239
wanting the same thing, which is comfort, peace. The sound

575
00:51:48.280 --> 00:51:52.159
of any tune on a bone in the background, something

576
00:51:52.199 --> 00:51:56.119
we all want, don't alway, he has to do it.

577
00:51:56.199 --> 00:52:03.079
During a recording, you can change sharpness to smoothness, heat

578
00:52:03.119 --> 00:52:09.880
to coolness, pressure to floating, burning feelings to cool waves

579
00:52:10.000 --> 00:52:17.079
or tingling sparks. You can imagine things like a cool

580
00:52:17.119 --> 00:52:22.320
mountain stream flowing through the area that we've been focusing on,

581
00:52:24.760 --> 00:52:28.239
So that cool mountain stream flowing gently through that area,

582
00:52:28.920 --> 00:52:38.559
soothing each nerve, It touches and continues to flow, cleaning, cleansing, healing,

583
00:52:43.239 --> 00:52:46.000
and you can visualize it. You can if you want to.

584
00:52:46.119 --> 00:52:49.239
You can see it in your mind flowing through that

585
00:52:49.320 --> 00:53:05.000
part of your body, or you could imagine someone's wrapped

586
00:53:06.159 --> 00:53:09.360
that part of your body in a soft blue cloud

587
00:53:09.400 --> 00:53:27.119
of comfort, cool, calming and protective. You can imagine spreading

588
00:53:27.519 --> 00:53:31.360
honey over that part of your body and just imagine

589
00:53:31.400 --> 00:53:36.719
that honey soaking in deeply into that part of your body,

590
00:53:37.599 --> 00:53:50.679
slowly changing everything it touches, healing, relaxing. So how do

591
00:53:50.760 --> 00:53:53.599
you feel now, How does that part of your body

592
00:53:53.599 --> 00:54:01.639
feel now? What's changed? And a good thing about it?

593
00:54:02.400 --> 00:54:05.280
Can you make more noise? Please, Penny. The good thing

594
00:54:05.320 --> 00:54:07.519
about it is the more often you play around by

595
00:54:07.519 --> 00:54:11.559
this stuff, the easier it becomes. And then it starts

596
00:54:11.599 --> 00:54:19.320
to become automatic, because your brain starts to know that

597
00:54:19.800 --> 00:54:27.920
when you have certain feelings, it's time to change them.

598
00:54:28.159 --> 00:54:37.760
Time to change those feelings, transforming that quality, that physical

599
00:54:37.840 --> 00:54:45.440
quality into something neutral or even pleasant, reducing the emotional

600
00:54:46.400 --> 00:54:56.039
and physical intensity, leaving your feeling calm, loose, and peaceful.

601
00:55:07.719 --> 00:55:11.719
And that brings me to the end of this recording.

602
00:55:12.039 --> 00:55:16.440
I hope it's been mildly useful and I wish you well.

603
00:55:17.360 --> 00:55:20.880
Thank you for listening. Sorry, if there's been a bit

604
00:55:20.920 --> 00:55:23.760
of background sound with this, I can't do a lot

605
00:55:23.800 --> 00:55:30.199
about that. As for Vinnie, well, he's the boss, So

606
00:55:30.320 --> 00:55:33.000
thank you for listening. Remember to be kind to yourself

607
00:55:33.079 --> 00:55:36.960
because you do deserve to be happy and be gentle

608
00:55:37.000 --> 00:55:53.199
with yourself. You deserve to feel safe, lots of love bye,

609
00:55:53.800 --> 00:56:08.400
relax in a more deep and meaningful way, Maybe in

610
00:56:08.440 --> 00:56:14.000
a way that can not just allow you to feel

611
00:56:15.360 --> 00:56:24.599
calmer now and throughout the time we spend together here,

612
00:56:26.599 --> 00:56:32.320
not just relaxed at the end of the recording when

613
00:56:32.320 --> 00:56:39.000
it's finished and you can enjoy that sense of comfort

614
00:56:39.159 --> 00:56:54.079
and peace, but also I think it would be nice

615
00:56:54.199 --> 00:57:14.000
to have those feelings of relaxation continue for longer after

616
00:57:14.079 --> 00:57:24.639
the recording has ended, so that you can still benefit

617
00:57:27.519 --> 00:57:34.800
from listening to my voice, maybe in a few hours time,

618
00:57:36.719 --> 00:57:50.199
perhaps tomorrow, and then by listening regularly, especially if you

619
00:57:50.360 --> 00:57:55.039
find like some people do and myself as well. I

620
00:57:55.159 --> 00:58:01.920
sometimes I find one particular recording that really resonates with me,

621
00:58:06.239 --> 00:58:08.760
and I just listened to it over and over again

622
00:58:10.920 --> 00:58:23.960
every morning, every evening. There was this recording from We're

623
00:58:23.960 --> 00:58:29.719
going back to about nineteen ninety nine. It wasn't hypnosis,

624
00:58:29.760 --> 00:58:35.079
but it was a guided visualizations. It kind of was hypnosis, really,

625
00:58:37.559 --> 00:58:42.760
and I managed to find it again and it still

626
00:58:42.840 --> 00:58:48.440
has the same effect on me. And part of it

627
00:58:48.599 --> 00:59:03.320
was the person's voice relaxed me. She just felt so peaceful,

628
00:59:05.440 --> 00:59:11.920
and I'd look forward to listening to her in the

629
00:59:12.000 --> 00:59:22.719
morning and in the evening. And I knew before even

630
00:59:23.440 --> 00:59:31.960
pressing the play button that since I've done that, pressed

631
00:59:31.960 --> 00:59:41.159
the play button. This was in the days of CD players,

632
00:59:44.119 --> 00:59:49.639
pressed the play button, if that it might have even

633
00:59:49.679 --> 00:59:53.880
been a tape tape recorder. I'd lie down on the

634
00:59:53.920 --> 01:00:07.360
bed and then even without necessarily listening to her words

635
01:00:10.679 --> 01:00:20.000
because I had to memorized. Really, it was as if

636
01:00:20.079 --> 01:00:31.280
my body knew exactly what to do, and the muscles

637
01:00:31.559 --> 01:00:52.920
just almost went into automatic relaxation, and I remember my

638
01:00:53.079 --> 01:01:07.000
mind would slow down. Now. Now, I was listening to

639
01:01:07.079 --> 01:01:16.320
this recording in the early days of learning hypnosis, and

640
01:01:16.559 --> 01:01:25.480
long before I ever made any videos or audio recordings myself,

641
01:01:26.679 --> 01:01:30.039
because I didn't start doing that till two thousand and six.

642
01:01:36.800 --> 01:01:52.599
But I knew, I knew how helpful I found being

643
01:01:52.639 --> 01:02:01.840
able to just let go, to have that trust in

644
01:02:01.920 --> 01:02:12.320
the person that I'm listening to, knowing that it's going

645
01:02:12.400 --> 01:02:22.920
to be just as relaxing, if not more so. Each

646
01:02:23.039 --> 01:02:29.639
time you hear my voice, you may feel the same.

647
01:02:36.000 --> 01:02:50.719
Some people have been listening to me for over a decade,

648
01:02:51.440 --> 01:02:55.480
maybe not solidly, obviously not twenty four hours a day,

649
01:02:57.199 --> 01:03:03.760
but maybe people come back. Some people may be listen

650
01:03:03.840 --> 01:03:20.400
every day. That's something that I do which you may

651
01:03:20.519 --> 01:03:25.119
not realize by listening.

652
01:03:29.239 --> 01:03:29.400
Is.

653
01:03:33.440 --> 01:03:48.480
When I record these recordings. Now. For example, I also

654
01:03:49.239 --> 01:04:00.480
am affected by the words that I say. So if

655
01:04:00.519 --> 01:04:09.639
I said to you, focus on your feet, notice your

656
01:04:09.719 --> 01:04:21.679
feet relaxing, I will be focusing on my feet. I

657
01:04:21.760 --> 01:04:39.519
will be noticing my feet relaxing. If I said, focus

658
01:04:39.599 --> 01:04:47.960
on your hands, and maybe notice the difference between each hand,

659
01:04:51.599 --> 01:04:58.360
Perhaps notice the the air in the room, the temperature

660
01:04:58.440 --> 01:05:02.440
of the room, m on the backs of your hands.

661
01:05:10.239 --> 01:05:14.119
You may start to notice what almost feels like a

662
01:05:14.280 --> 01:05:22.239
very light breeze, even though there may not be any

663
01:05:22.719 --> 01:05:31.039
type of breeze at all where you are right now.

664
01:05:35.840 --> 01:05:46.440
And as you become aware of your hands, I'm also

665
01:05:46.760 --> 01:06:15.000
aware of how relaxed my hands are feeling now. And

666
01:06:15.159 --> 01:06:22.079
when it comes to potentially drifting off to sleep, which

667
01:06:22.159 --> 01:06:36.679
may be the reason you're listening, I also feel drowsy

668
01:06:38.519 --> 01:06:53.719
when I make these recordings. I also notice my mind drifting.

669
01:06:59.800 --> 01:07:12.519
In fact, at times I've actually fallen asleep without even noticing,

670
01:07:17.360 --> 01:07:26.480
and then I carry on talking. And it's only when

671
01:07:26.800 --> 01:07:35.880
I listen back to do the editing. I hear snoring,

672
01:07:37.800 --> 01:07:45.079
and I think, I don't remember snoring. I remember talking.

673
01:07:47.960 --> 01:07:55.159
This snoring was a pig turned up. That's why I

674
01:07:55.239 --> 01:08:03.360
sound like when I snare Now I get really into

675
01:08:03.440 --> 01:08:22.800
the whole experience. I don't know how you feel, how

676
01:08:22.920 --> 01:08:33.760
relaxed you feel in your feet, how relaxed you feel

677
01:08:33.920 --> 01:09:00.520
in your hands. I have noticed more and more that

678
01:09:00.760 --> 01:09:16.920
the more relaxed, deeper level of comfort you feel, the

679
01:09:17.119 --> 01:09:37.720
easier your breathing becomes. It's almost like that additional muscle relaxation.

680
01:09:42.079 --> 01:10:00.239
So this allows you the breath easier without necessarily yah

681
01:10:02.399 --> 01:10:30.359
focusing on your breath, however, being able to notice the

682
01:10:30.399 --> 01:11:00.359
ease in which you breathe so naturally. You breathe so

683
01:11:00.680 --> 01:11:49.840
very easily and smoothly. Whenever I imagine my breathing improving, when

684
01:11:49.880 --> 01:12:05.199
I've got my eyes closed, I tend to visualize a

685
01:12:05.319 --> 01:12:21.840
beautiful field with trees and flowers producing all that life

686
01:12:22.000 --> 01:12:57.600
giving oxygen. It feels nice too, if nothing else, just

687
01:12:58.079 --> 01:13:31.640
taking some time and away from everything, enjoying that feeling

688
01:13:32.039 --> 01:14:22.640
of peace serenity with a joyful heart. Time seems to

689
01:14:22.800 --> 01:14:57.920
just drip by so very slowly, relaxed, so deeply, peaceful,

690
01:15:07.840 --> 01:16:16.319
completely unattached to any thoughts whatsoever in this moment, completely free,

691
01:16:17.119 --> 01:17:08.479
noticing that your mind has slowed down. Slowed down because

692
01:17:08.640 --> 01:17:37.239
nothing really requires your attention. You can enjoy the physical

693
01:17:37.560 --> 01:17:49.239
sensations of allowing the stress to rip out of your body,

694
01:17:55.680 --> 01:18:19.560
to appear out of every part of your body, being

695
01:18:19.880 --> 01:18:58.600
released from your brain in your mind slowly but surely,

696
01:19:05.439 --> 01:19:53.279
the muscle thing legs relax res so very deeply, reas

697
01:19:58.479 --> 01:20:23.880
so deeply, and the feelings, the pleasant feelings in your

698
01:20:24.199 --> 01:20:52.000
arms and shoulders, deepening each part of your body further

699
01:20:56.960 --> 01:21:30.319
and deeper and deeper. Noticing the feelings in the back

700
01:21:30.359 --> 01:22:32.079
of your neck, the feelings in your wrists, muscles, in

701
01:22:32.359 --> 01:23:26.560
front of your body. I all say, feeling deeply, there's

702
01:23:26.560 --> 01:24:07.920
a sense of peace spreads through your fairy core. Even

703
01:24:08.119 --> 01:24:35.039
when you focus on your mind. Your mind becomes eve

704
01:24:35.239 --> 01:25:57.239
and slower, even deeper, relaxing, so very slow his stomach

705
01:26:11.359 --> 01:26:53.359
peace fall in your stomach. You're back. Notice Notice how

706
01:26:53.600 --> 01:27:11.560
relaxed you know feel in the hole of your back.

707
01:27:36.720 --> 01:27:45.880
Your spy from your brain all the way down the

708
01:27:45.920 --> 01:27:56.640
middle of your back, sending and receiving millions of messages

709
01:27:57.359 --> 01:29:28.359
every day dee comfort increasing deeply relaxed uns, legs, spreading

710
01:29:28.560 --> 01:29:37.640
those signals down a spine or cord into air. Every

711
01:29:37.920 --> 01:29:56.680
part of your body, your shins and your calf muscles

712
01:30:23.840 --> 01:30:53.399
were elbows. Feelings of peace and tranquility spreading through your body,

713
01:30:58.399 --> 01:31:10.119
tips of your toes, ye to your eyes, your fingers,

714
01:31:14.439 --> 01:31:31.560
all the way till you lower back. H The tinker, Rea,

715
01:31:31.880 --> 01:32:42.840
tinker is drifting. Mind just wandering away, happy to let go,

716
01:32:46.079 --> 01:33:47.439
let go completely, let go, so tranquil, the whole body,

717
01:33:51.720 --> 01:36:08.159
enjoying a sense listening God he for more pece, enjoying

718
01:36:13.760 --> 01:36:58.079
the space, this space of peace and safety, so very.

719
01:36:57.880 --> 01:38:29.239
Relaxed as assassas usa, letting go.

720
01:38:47.159 --> 01:38:54.760
Maybe we can just focus on the different parts of

721
01:38:54.880 --> 01:39:29.520
your body, just to notice you forehead and your eyes

722
01:40:02.199 --> 01:40:48.039
muture so loose, noticing the sense of complete freedom, absolute

723
01:40:48.479 --> 01:42:43.520
freedom esa esa, peace for energy, peace to breathe so

724
01:42:43.760 --> 01:43:55.079
much easier loose. You may have or may not have noticed,

725
01:44:00.239 --> 01:45:01.680
mind drifting peaceful me ay even more deeply in the

726
01:45:01.800 --> 01:45:50.239
direction of total bliss for pace, bliss for pace, rafting

727
01:46:37.079 --> 01:47:47.840
out to pace, come so calm, let him go, peace

728
01:47:48.680 --> 01:48:24.359
with mind, body, so relax.

729
01:48:32.159 --> 01:48:34.479
C relaxed.

730
01:48:58.119 --> 01:49:19.159
Your body, you feel I was almost invisible, so the

731
01:49:19.319 --> 01:50:39.079
very relaxed. I'm peaceful, so peaceful relax HM likesver And

732
01:50:39.239 --> 01:50:46.560
you could start to notice that you are feeling more relaxed,

733
01:50:49.520 --> 01:50:59.279
even though I've not purposely focused your mind upon that

734
01:51:00.640 --> 01:51:06.760
sense of physical comfort that is growing within you throughout

735
01:51:06.800 --> 01:51:19.680
your body, and your mind starts to slow down, and

736
01:51:19.760 --> 01:51:27.239
that could be almost in recognition of I guess my

737
01:51:27.479 --> 01:51:42.359
speech not being particularly fast, and things just generally feel calmer.

738
01:51:45.760 --> 01:51:53.760
Just by listening to my voice, you give yourself an

739
01:51:53.800 --> 01:52:01.800
opportunity to take a break from the day, take a

740
01:52:01.840 --> 01:52:09.520
break from your life as it is, and to give

741
01:52:09.560 --> 01:52:17.680
yourself a rest, giving yourself permission to take some time

742
01:52:17.800 --> 01:52:25.239
off and to allow your body to relax and allow

743
01:52:25.439 --> 01:52:35.920
your mind to slow down, which in turn releases the

744
01:52:35.960 --> 01:52:43.920
tension and he stresses that you had in your body.

745
01:52:46.359 --> 01:52:50.279
It's almost as if the parts of your body just

746
01:52:50.520 --> 01:53:02.279
open up, allowing the negativity out and at the same

747
01:53:02.359 --> 01:53:13.680
time replacing that negativity with positive heathing energy, which then

748
01:53:13.840 --> 01:53:23.119
fills your body up and your mind to also starts

749
01:53:23.159 --> 01:53:40.640
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

750
01:53:42.680 --> 01:53:56.720
positive healing, an energy that spreads through your body like

751
01:53:56.840 --> 01:54:11.159
a wave comfort and all this comes, and just allowing

752
01:54:11.239 --> 01:54:19.720
yourself a few minutes, maybe half an hour, however long

753
01:54:19.800 --> 01:54:29.840
you want it to be, to just rest and allow

754
01:54:32.359 --> 01:54:42.359
your mind and your body to almost reset itself to

755
01:54:43.039 --> 01:54:58.680
the settings of comfort and relaxation, calmness, which allows more

756
01:54:58.840 --> 01:55:12.279
room for feelings of pleasure and happiness to move around

757
01:55:12.520 --> 01:55:20.760
your body and into your mind, almost as if your

758
01:55:20.840 --> 01:55:31.399
mind and your body are sinking together, almost mirroring each

759
01:55:31.640 --> 01:55:47.199
other with that growing positivity and calmness, And it feels nice.

760
01:55:47.359 --> 01:55:53.399
It really does feel nice to know that you are

761
01:55:53.439 --> 01:56:03.640
the one that has allowed yourself to feel more comfort

762
01:56:06.840 --> 01:56:20.359
and to experience more of this deep relaxation spreading throughout

763
01:56:20.439 --> 01:56:32.720
your body. And as I focus on each part of

764
01:56:32.760 --> 01:56:45.199
your body, you can notice that that part becomes even

765
01:56:46.159 --> 01:56:55.479
more relaxed just by focusing on it. It becomes even

766
01:56:55.680 --> 01:57:08.399
more calm and comfortable just by focusing. And as I

767
01:57:08.640 --> 01:57:16.960
move down your body, starting at your head, the parts

768
01:57:17.039 --> 01:57:24.520
that you've already focused on will continue to relax deeply,

769
01:57:27.279 --> 01:57:33.319
and those parts that we've not yet focused on or

770
01:57:33.439 --> 01:57:45.279
just automatically release any remain intention in anticipation of even

771
01:57:45.640 --> 01:57:58.199
more comfort about to come. Now I'm going to start

772
01:57:58.279 --> 01:58:05.560
by focusing on your forehead. Just being aware of the

773
01:58:05.600 --> 01:58:15.920
feelings of your forehead and any background sounds like mister

774
01:58:16.159 --> 01:58:21.119
Herbert the Pigeon can just allow you to feel even

775
01:58:21.239 --> 01:58:31.439
more relaxed. Just means you're in the moment. This isn't

776
01:58:31.720 --> 01:58:39.640
this isn't a sterile environment. This is the world. I

777
01:58:39.760 --> 01:58:47.840
live in the countryside, so there's lots of nature sounds around.

778
01:58:52.520 --> 01:58:57.640
So as you focus on your forehead, just notice how

779
01:58:57.680 --> 01:59:07.720
it becomes even more relaxed as you focus only on

780
01:59:07.880 --> 01:59:17.520
my voice and that part of your body. Moving down

781
01:59:17.720 --> 01:59:30.279
to your eyes, focusing on your eyes, noticing how your

782
01:59:30.279 --> 01:59:38.279
eyelids feel so heavy yet so light at the same time,

783
01:59:41.520 --> 01:59:52.199
and all the muscles around your eyes relaxing completely. Moving

784
01:59:52.279 --> 01:59:59.680
your focus down to your mouth, your lips, your tongue,

785
02:00:00.680 --> 02:00:11.720
your teeth, and your combs, the whole of your mouth relaxing,

786
02:00:12.079 --> 02:00:22.279
calm and lease. As you focus now on your jaw,

787
02:00:25.399 --> 02:00:29.000
not just the parts of your jaw near your mouth

788
02:00:29.800 --> 02:00:34.119
and your chin, but all the way up the size

789
02:00:34.159 --> 02:00:41.000
of your face to your ears, the hole of your jaw,

790
02:00:43.600 --> 02:01:10.840
feeding more relaxed and calm. Focusing on your neck, the

791
02:01:10.840 --> 02:01:18.399
front of your neck and your throat relaxing and loose

792
02:01:19.079 --> 02:01:28.720
and calm. The side of your neck, the right and

793
02:01:28.920 --> 02:01:41.760
left side of your neck relax and loose and calm.

794
02:01:47.920 --> 02:01:54.800
And now the back of your neck. Focusing on the

795
02:01:54.880 --> 02:02:05.319
back of your neck, letting go of any tension that

796
02:02:05.479 --> 02:02:14.399
may have been there before, and enjoying that sense of

797
02:02:15.359 --> 02:02:26.079
increasing comfort and release that you can experience in the

798
02:02:26.159 --> 02:02:38.399
back of your neck. Moving down your back and moving

799
02:02:38.640 --> 02:02:43.119
either side of your spine right from the top.

800
02:02:42.960 --> 02:02:44.039
Of your back.

801
02:02:45.560 --> 02:02:49.239
All the way down to the bottom of your back,

802
02:02:55.239 --> 02:03:06.560
down to your lower back. And as you move up

803
02:03:06.600 --> 02:03:15.439
and down your spine, you can feel the muscles either

804
02:03:15.560 --> 02:03:29.119
side of your spine relaxing even more. And as those

805
02:03:29.239 --> 02:03:38.720
muscles relax, that sense of comfort starts to spread outwards

806
02:03:40.239 --> 02:03:49.840
from your spine into both sides of your back, the

807
02:03:49.960 --> 02:03:53.479
top of your back, the middle and your lower back.

808
02:03:57.000 --> 02:04:03.800
And as you scan gen glee and slowly up and

809
02:04:03.840 --> 02:04:09.119
down your back, there's the muscles in the top of

810
02:04:09.239 --> 02:04:19.079
your back relax and become looser. The muscles in the

811
02:04:19.119 --> 02:04:26.279
middle of your back also seem to just almost divide

812
02:04:26.600 --> 02:04:39.880
from each other, separating and almost melting, And in your

813
02:04:39.920 --> 02:04:47.039
lower back there seems to be an extra special feeling

814
02:04:51.000 --> 02:05:02.560
of comfort. The spreads into your hips, sit down your

815
02:05:02.640 --> 02:05:10.680
lower back, into your hips, into the area where your

816
02:05:10.720 --> 02:05:19.720
cosis are, and into your buttocks, and all those muscles

817
02:05:19.840 --> 02:05:28.840
that spread from your lower back into your hip area

818
02:05:31.920 --> 02:05:48.319
start to melt, start to really let go. I don't

819
02:05:48.359 --> 02:05:54.880
even know where about. To focus on your shoulders. Your

820
02:05:55.079 --> 02:06:06.520
back and your spine will continue to let go, continue

821
02:06:06.560 --> 02:06:22.039
to relax so calmly. And as you focus on your shoulders,

822
02:06:23.199 --> 02:06:38.560
you may notice that they're already feeling really loose. They're

823
02:06:38.600 --> 02:07:04.680
already feeding calm and feeling of those muscles. The move

824
02:07:05.079 --> 02:07:20.920
from your neck into your shoulders feel so soft and gentle,

825
02:07:25.000 --> 02:07:53.920
so smooth and calm, and the feeding in your shoulders

826
02:07:53.920 --> 02:08:01.399
seins to spread deep into your shoulders, that sense of

827
02:08:01.560 --> 02:08:14.039
relaxation not just traveling deeply into your muscles, but also

828
02:08:14.399 --> 02:08:28.000
relaxing the bones and moving all away to underneath your arms,

829
02:08:30.720 --> 02:08:36.720
relaxing that whole area between the tops of your shoulders

830
02:08:38.000 --> 02:08:55.800
and underneath your arms healing. You feel so relaxed and

831
02:08:56.000 --> 02:09:16.319
comfortable in your shoulders, which sends that deep healing message

832
02:09:16.960 --> 02:09:28.600
into your arms, and you may feel almost as if

833
02:09:28.680 --> 02:09:35.199
your arms are not even there because they're so relaxed,

834
02:09:38.399 --> 02:10:24.319
so deeply relaxed, so so calm.

835
02:10:09.279 --> 02:10:09.359
So.

836
02:10:16.039 --> 02:10:31.199
Pose, not feeling, spreading all the way down your arms,

837
02:10:33.880 --> 02:11:00.359
two elbows, including your elbows, circumforts, spreads all away, yeahm

838
02:11:02.600 --> 02:11:18.880
into rests of forearments and your rests being so heavy

839
02:11:21.239 --> 02:12:02.680
yet at the same time so light and gentle ford sick.

840
02:12:05.000 --> 02:12:43.680
Now on your hands, my hands, so peaceful in your hands,

841
02:13:02.159 --> 02:13:21.239
there's a sense of real peace. It just seems to

842
02:13:25.199 --> 02:13:46.319
I feel so familiar when your hands relax deeply. Else,

843
02:14:03.840 --> 02:15:12.359
a thing is you things said les, your finger tips,

844
02:15:40.920 --> 02:16:00.000
moving your attention to the front of your body, so comfortable,

845
02:16:11.079 --> 02:17:39.079
moving in your focus, your legs, what musculs in your thighs,

846
02:17:55.600 --> 02:17:56.719
your knees.

847
02:18:00.319 --> 02:18:34.040
So relaxed, the carved mussels and just shins.

848
02:18:36.719 --> 02:20:57.559
Compusy four and the faathing your feet, so peaceful, so calm,

849
02:20:57.600 --> 02:22:00.719
so peaceful, sircom so peaceful, sycom so peace for when

850
02:22:06.120 --> 02:22:25.319
peace for so calm, allowing that deep relaxation to spread

851
02:22:25.600 --> 02:22:46.760
your chest, in your stomach so real, letting go of everything.

852
02:22:58.000 --> 02:23:04.040
So I'm gonna start counting down there, from twenty down

853
02:23:04.079 --> 02:23:12.239
to one. You can imagine in a way it's like

854
02:23:13.000 --> 02:23:19.479
just walking down some steps and each step or twenty steps,

855
02:23:19.520 --> 02:23:28.920
and each step represents a level of comfort. Each step

856
02:23:29.159 --> 02:23:44.760
represents a deepening of that comfort, and the vervies you

857
02:23:44.879 --> 02:23:51.000
walk down those steps, the deeper and more relaxed you feel.

858
02:23:57.639 --> 02:26:32.559
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen

859
02:27:48.040 --> 02:34:57.840
three four four se too well five eight nine hey

860
02:35:56.799 --> 02:44:42.559
seven three five four four two one. Now, as you

861
02:44:42.719 --> 02:44:56.040
focus on your eyes, we're gonna count down from ten

862
02:44:56.239 --> 02:45:11.120
douts one. Focus in just on your eyes, your eyelids,

863
02:45:11.559 --> 02:45:20.360
the muscles around your eyes, your eye waves themselves, our

864
02:45:20.520 --> 02:45:37.440
whole area that makes up your eye. And as we

865
02:45:37.639 --> 02:45:46.079
count down from ten down to one, whilst focus in

866
02:45:46.159 --> 02:46:01.600
on your eyes, you'll become twice is relaxed with each

867
02:46:01.959 --> 02:46:14.680
number counting down that you may find the all you

868
02:46:14.680 --> 02:46:23.559
want to do is just drift off to sleep. And

869
02:46:23.719 --> 02:46:30.360
if that's what you want, then just allow yourself to

870
02:46:30.399 --> 02:46:45.040
do that. Now, focusing on your eyes, I'm going to

871
02:46:45.159 --> 02:46:55.120
begin counting down from ten down to one right now

872
02:47:03.399 --> 02:50:35.120
two nine eight seven.

873
02:49:57.959 --> 02:52:04.200
Four five.

874
02:52:13.520 --> 02:53:27.639
Four three.

875
02:54:33.040 --> 02:56:07.520
Two one.

876
02:56:07.840 --> 02:56:24.559
So counting down from ten to one ten nine eight

877
02:56:27.360 --> 02:56:52.200
seven six five four three two one. And maybe that

878
02:56:52.360 --> 02:56:56.479
was a bit too quick in order to relax, Maybe

879
02:56:56.479 --> 02:57:02.079
it's a bit too fast for you to notice the

880
02:57:02.120 --> 02:57:08.959
calming of your body, maybe even a little bit of

881
02:57:09.040 --> 02:57:13.000
pressure there, Like you're counting down from ten to one.

882
02:57:13.079 --> 02:57:16.520
Would you expect me to do man, expect me to

883
02:57:16.520 --> 02:57:26.360
stick go floppy just because you're counting down. We could

884
02:57:26.399 --> 02:57:30.280
try it again, but this time I go this lower.

885
02:57:32.399 --> 02:57:37.280
This time, as you focus on the whole of your

886
02:57:37.319 --> 02:57:45.719
body before we focus on your legs. Just notice how

887
02:57:45.760 --> 02:57:59.840
your body does start to feel more relaxed with every

888
02:58:00.079 --> 02:58:52.520
number that I countdown ten nine, eight, seven, six, five, four,

889
02:59:00.040 --> 02:59:51.440
three two one h and just notice how how you feel, generally,

890
02:59:51.840 --> 03:00:06.159
how your body feels. It's no necessarily even about counting

891
03:00:06.239 --> 03:00:13.520
down from ten to one. It's that space that you have,

892
03:00:14.719 --> 03:00:33.200
that space between being active physically or mentally to just

893
03:00:37.920 --> 03:00:43.120
sitting or lying down, just being there, not doing anything,

894
03:00:43.280 --> 03:00:49.920
not saying anything, or needing to think about anything. So

895
03:00:50.600 --> 03:00:53.639
that opens up a space, you know, a bit of

896
03:00:53.680 --> 03:01:04.680
a space, a gap. And the more I camped down

897
03:01:04.719 --> 03:01:12.120
from ten to one, the bigger that gap becomes. So

898
03:01:12.239 --> 03:01:24.639
there's that gap of calmness, of comfort, relaxation. It's a

899
03:01:24.760 --> 03:01:38.840
nice feeling, and it moves those stresses or discomforts physically

900
03:01:38.959 --> 03:01:51.600
or emotionally moves them away. Allows you.

901
03:01:53.799 --> 03:01:54.399
To just.

902
03:01:57.319 --> 03:02:04.079
Slow down. Someone to count again from ten down to one,

903
03:02:04.479 --> 03:02:14.719
and notice that gap widening, the gap, And as it widens,

904
03:02:14.760 --> 03:02:20.840
it's almost like the stress and attention falls into the

905
03:02:20.879 --> 03:03:30.719
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

906
03:03:41.799 --> 03:04:54.120
four three two one. How does your body feel now?

907
03:05:06.680 --> 03:05:21.959
Can you notice that you feeling calmer, the feeling more

908
03:05:22.360 --> 03:05:49.879
relaxed as we now focus on your legs, just your legs.

909
03:06:05.760 --> 03:06:10.760
We're just going to start with focusing on your thighs.

910
03:06:25.399 --> 03:06:29.440
Of course, it's not the most exciting thing to be

911
03:06:29.520 --> 03:06:36.799
doing because I'm sure like most of your body is

912
03:06:36.840 --> 03:06:49.000
not a lot going on right now. Just focusing on

913
03:06:49.079 --> 03:06:54.479
the whole of your thighs, the tops of your thighs,

914
03:06:55.280 --> 03:07:00.760
the sides of your thighs, the bottoms of your thighs,

915
03:07:02.120 --> 03:07:07.600
your outer thighs, and your inner thighs. Basically the whole

916
03:07:07.639 --> 03:07:15.239
of your thigh that leads into your hip and it

917
03:07:15.280 --> 03:07:26.040
goes down to your knee joint. Now, this is a

918
03:07:26.079 --> 03:07:34.559
big area. It's a very heavy area. It's very strong.

919
03:07:35.719 --> 03:07:41.120
Probably the strongest muscles in your body are in your thighs.

920
03:07:50.920 --> 03:07:58.600
But I don't think we perhaps give enough attention to

921
03:07:58.840 --> 03:08:12.760
our thighs. Perhaps we don't acknowledge how important our thighs

922
03:08:12.799 --> 03:08:32.879
are to our lives, how much they actually do for us,

923
03:08:36.760 --> 03:08:38.920
all for our lives.

924
03:08:45.000 --> 03:08:46.159
And it may.

925
03:08:46.079 --> 03:08:51.399
Seem to sound really weird, but I think that all

926
03:08:51.479 --> 03:08:59.159
of our body parts, especially our thighs, need some TLC,

927
03:09:02.399 --> 03:09:15.079
a bit of love, shone, a bit of acknowledgement. I

928
03:09:15.200 --> 03:09:25.319
thank you gratitude for what our thighs do for us.

929
03:09:30.840 --> 03:09:36.479
And I know this may sound a bit strange. Maybe

930
03:09:36.479 --> 03:09:39.360
you think, why am I surely how I should be

931
03:09:39.360 --> 03:09:44.159
out in the garden hugging a tree or something. Well,

932
03:09:48.280 --> 03:09:50.600
it's hard to set a microphone up on a tree.

933
03:09:51.600 --> 03:09:53.879
That's why I'm doing this indoors. Otherwise I would be

934
03:09:53.879 --> 03:09:57.680
outside hugging a tree. Now I can't see the television

935
03:09:57.680 --> 03:10:06.399
from the tree. If you move down to your knees

936
03:10:08.159 --> 03:10:16.159
gain such an important part. And I think we don't

937
03:10:16.200 --> 03:10:24.120
necessarily I'll speak for myself here, I don't necessarily appreciate

938
03:10:25.840 --> 03:10:30.959
all that my knees do for me until I have

939
03:10:31.040 --> 03:10:34.440
a problem with my knee. It's occasionally, if I ever

940
03:10:36.000 --> 03:10:40.000
maybe I'll bash it or it's aching for some reason.

941
03:10:41.680 --> 03:10:47.959
It's then that I realize how much it does. You know,

942
03:10:48.000 --> 03:10:54.000
the benefit of being able to use my legs without

943
03:10:55.719 --> 03:11:01.200
any kind of physical discomfort is it's a beautiful thing

944
03:11:02.719 --> 03:11:10.399
that's possibly not appreciated until it's temporarily removed. You know

945
03:11:10.479 --> 03:11:19.959
that's comfort. But as you focus on your knees, regardless

946
03:11:20.000 --> 03:11:25.559
of how your knees feel, you can have that sense

947
03:11:25.639 --> 03:11:31.639
of gratitude and love to your knees for all that

948
03:11:31.680 --> 03:11:44.000
they do for you, And you can still have that

949
03:11:44.079 --> 03:11:49.079
attention on your thighs and maybe notice how your thighs feel.

950
03:11:51.200 --> 03:12:09.120
Maybe you've noticed that they are relaxing more deeply as

951
03:12:09.200 --> 03:12:14.719
you focus now on the bottoms of your legs, your shins,

952
03:12:15.479 --> 03:12:21.200
and your calf muscles and the bones between your knees

953
03:12:21.920 --> 03:12:29.680
and your feet, incorporating of course, your ankles so important.

954
03:12:35.159 --> 03:12:39.760
You know, anyone that's had even like the slightest sprain

955
03:12:39.879 --> 03:12:46.959
of an ankle knows how how much we take our

956
03:12:47.040 --> 03:12:55.639
ankles for granted. And it's kind of strange in a

957
03:12:55.639 --> 03:13:01.280
way when you think that. You know, logicly, our wrists

958
03:13:01.399 --> 03:13:04.680
are a lot thinner than the rest of our arms,

959
03:13:05.399 --> 03:13:08.920
which is okay, it doesn't I can't see any problem

960
03:13:08.920 --> 03:13:13.840
with that because we're just picking stuff up. But our

961
03:13:13.879 --> 03:13:20.239
ankles so much thinner than the rest of our legs,

962
03:13:26.159 --> 03:13:30.600
and from a physics perspective or logical even it doesn't

963
03:13:30.639 --> 03:13:36.799
really make sense that all this weight would ultimately be

964
03:13:37.719 --> 03:13:47.799
resting on your ankles then leading to your feet, that

965
03:13:48.319 --> 03:13:56.959
thin area, thin bone. Yeah, it does so much great

966
03:13:57.040 --> 03:14:08.799
work support to supports our body for a lifetime, helps

967
03:14:08.879 --> 03:14:18.079
us to balance, It helps you to get her around

968
03:14:18.159 --> 03:14:27.120
and be mobile. And there's the calf muscles. Of course,

969
03:14:32.159 --> 03:14:34.680
when I was younger, I couldn't see the point in

970
03:14:34.719 --> 03:14:40.639
calf muscles. It didn't seem to do anything. Okay, if

971
03:14:40.680 --> 03:14:44.239
I walked around on tiptoes, then my calf muscles get

972
03:14:44.319 --> 03:14:48.040
some work. But of course that's not true. The calf

973
03:14:48.120 --> 03:14:57.799
muscles are being used whenever we use our legs and

974
03:14:57.920 --> 03:15:10.479
your shins there to protect your lower legs, shaped in

975
03:15:10.520 --> 03:15:23.120
a way, almost as a protector for the bone, leading

976
03:15:24.440 --> 03:15:34.840
of course to your ankles and your feet. But we're

977
03:15:34.879 --> 03:15:36.760
not going to focus on your feet. We're just going

978
03:15:36.840 --> 03:15:43.239
to focus on the legs. I realize that now that

979
03:15:43.360 --> 03:15:47.799
I've mentioned your feet, it probably focuses on them anyway,

980
03:15:48.280 --> 03:15:50.879
So maybe I should focus on your feet a little bit.

981
03:15:54.879 --> 03:15:59.360
You can have them in your awareness the same as

982
03:15:59.399 --> 03:16:03.799
you have your thighs in your awareness. Even though we

983
03:16:03.879 --> 03:16:07.879
haven't been focusing on your thighs for a few minutes,

984
03:16:09.639 --> 03:16:20.479
we've been focusing on your ankles, there's still that sensation

985
03:16:20.719 --> 03:16:36.079
of comfort in your thighs and this that movement of

986
03:16:36.399 --> 03:16:45.879
energy because the thighs hold lots of different sensations. Of course,

987
03:16:45.879 --> 03:16:50.680
there's the muscles, the big strong muscles that we have

988
03:16:50.879 --> 03:17:04.239
in our thighs, but the skin on the outside of

989
03:17:04.280 --> 03:17:09.639
the thighs, as in the outside of all of our body,

990
03:17:10.399 --> 03:17:22.000
can be very sensitive, sensitive to the touch, sensitive to temperature,

991
03:17:28.520 --> 03:17:36.079
and inside your thighs the bones, there's the muscle, there's

992
03:17:36.120 --> 03:17:41.280
the blood, vessels, the arch trees, all this stuff that's

993
03:17:41.479 --> 03:17:50.120
inside your thighs. And I guess sometimes it'd be nice

994
03:17:50.120 --> 03:17:54.719
if you could actually put your fingers inside your thighs

995
03:17:55.079 --> 03:18:00.399
and a message, so you can message on the outside,

996
03:18:00.520 --> 03:18:03.440
of course, but to be able to get deep into

997
03:18:03.479 --> 03:18:08.319
the muscles and to be able to just massage inside

998
03:18:08.360 --> 03:18:15.440
your thighs, message in the bones of your leg, massage

999
03:18:15.440 --> 03:18:24.840
in all the veins, and just gently healing your thighs,

1000
03:18:28.600 --> 03:18:33.959
and you could move down message and inside your knees,

1001
03:18:35.319 --> 03:18:42.159
just message in those bones, but with healing fingertips, spreading

1002
03:18:42.239 --> 03:18:48.079
that healing energy deep into the joints of your knees.

1003
03:18:53.399 --> 03:18:57.079
Of course, there's the back of your your knee, you know,

1004
03:18:57.200 --> 03:19:03.200
the inside crease where you're knee is. It's a very

1005
03:19:03.399 --> 03:19:09.399
sensitive area. Very it feels very nice when you stroke it.

1006
03:19:10.680 --> 03:19:14.120
That might be because it's an area that's not really

1007
03:19:14.239 --> 03:19:20.879
touched very often. It's almost like a hidden part, that

1008
03:19:21.040 --> 03:19:28.040
crease in your legs. It's almost like a part that

1009
03:19:29.799 --> 03:19:41.040
has a sensitivity, which is a little bit different. Of course,

1010
03:19:41.079 --> 03:19:51.639
it's protected by your legs, so you can imagine putting

1011
03:19:52.479 --> 03:20:02.120
your fingers into that crease in your legs, that fold

1012
03:20:02.239 --> 03:20:06.440
in between your legs. You can just message with your fingertips,

1013
03:20:07.680 --> 03:20:18.159
letting your fingertips going inside, massage in the muscle tissue.

1014
03:20:18.959 --> 03:20:23.399
You can of course field the bones of your knees,

1015
03:20:24.719 --> 03:20:35.200
healing through your fingertips, and then as you go down

1016
03:20:38.040 --> 03:20:40.879
to your calf muscles. Now that's the part I'd like

1017
03:20:40.920 --> 03:20:45.639
to be able to really put my fingertips deep inside

1018
03:20:46.360 --> 03:20:55.360
my calf muscles, massage in every single tissue of that muscle,

1019
03:20:56.920 --> 03:21:06.840
healing every part, and then doing the same for my shins,

1020
03:21:10.040 --> 03:21:18.239
massaging and gently stroking the bones, gently stroking them, healing

1021
03:21:18.479 --> 03:21:23.040
in a loving way, because they deserve to be treated

1022
03:21:25.600 --> 03:21:29.760
as the precious bones that they are. Because our legs

1023
03:21:29.760 --> 03:21:33.159
are so precious as in all the other parts of

1024
03:21:33.200 --> 03:21:41.399
our body, and more precious than any jure on the planet.

1025
03:21:49.920 --> 03:22:00.079
When you start to think about your legs in this way,

1026
03:22:02.520 --> 03:22:09.200
it can change your perspective. It might sound a bit

1027
03:22:12.319 --> 03:22:16.559
a bit silly to start with the idea of having

1028
03:22:17.440 --> 03:22:27.440
love for your legs, showing appreciation for your thighs, wanting

1029
03:22:27.559 --> 03:22:31.600
to be able to put your hands in your thighs

1030
03:22:33.440 --> 03:22:39.920
and massage the muscles and the bones, and to get

1031
03:22:39.920 --> 03:22:48.280
your fingers deep in there, releasing all tension, just to

1032
03:22:48.399 --> 03:22:57.840
show how much you care about your legs, how much

1033
03:22:57.920 --> 03:23:03.639
you care for what your legs do for you regularly,

1034
03:23:05.959 --> 03:23:16.200
your knees, your calves, your ankles. The strength of your ankles,

1035
03:23:19.079 --> 03:23:23.840
considering how thin they are compared to the rest of

1036
03:23:23.879 --> 03:23:33.680
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1037
03:23:37.440 --> 03:23:50.280
absolutely amazing things. Your ankles are truly a gift because

1038
03:23:50.280 --> 03:23:59.079
of what they do for you, supporting all that weight,

1039
03:24:01.040 --> 03:24:05.440
regardless of how what weight you are, even if you

1040
03:24:05.559 --> 03:24:10.639
only ate stone, there's still a lot of weight for

1041
03:24:10.719 --> 03:24:17.399
these little ankles. Now I'm a lot heavier than eight

1042
03:24:17.520 --> 03:24:28.159
stone double down, Yet my ankles support my body all

1043
03:24:28.200 --> 03:24:34.680
the time, although they do give off a sigh of

1044
03:24:34.760 --> 03:24:40.000
relief when I sit down, as in fact, my whole

1045
03:24:40.079 --> 03:24:49.600
legs do. My feet feet also go and my toes clap.

1046
03:24:50.799 --> 03:25:19.319
We're so happy. Your legs really are amazing. And I

1047
03:25:19.399 --> 03:25:26.319
know that about talking about your legs is probably possibly

1048
03:25:26.520 --> 03:25:32.639
among the most most boring things I've ever heard anyone say. Possibly,

1049
03:25:35.520 --> 03:25:42.239
but boring or not, everything I said is true. Your

1050
03:25:42.319 --> 03:26:02.920
legs are amazing. Your legs deserve not just respect, they

1051
03:26:02.959 --> 03:26:15.600
deserve to relax deeply. They deserve to take some time

1052
03:26:15.680 --> 03:26:39.280
out of the day to just let go completely. The

1053
03:26:39.520 --> 03:26:57.319
legs really can relax. And because the legs are so

1054
03:26:58.360 --> 03:27:03.239
such a most you know, very important part of your body.

1055
03:27:04.440 --> 03:27:07.079
When you relax your legs, the rest of your body

1056
03:27:07.719 --> 03:27:26.479
also naturally follows in that journey of comfort. I can

1057
03:27:26.559 --> 03:27:31.559
feel it in my hips. My hips feel really loose,

1058
03:27:34.799 --> 03:27:39.159
and also in my lower back as well. My lower

1059
03:27:39.200 --> 03:27:44.760
back really feels it feels stretched, even though I'm just

1060
03:27:44.840 --> 03:27:51.120
sitting in a chair and there's no stretching as far

1061
03:27:51.120 --> 03:27:54.280
as I'm aware that I'm doing. It's almost as if

1062
03:27:54.280 --> 03:27:58.280
the muscles are just relaxed so much that there is

1063
03:27:58.360 --> 03:28:06.840
a natural stretch as the tension has reduced a lot.

1064
03:28:23.200 --> 03:28:26.280
And I'm now going to count down from ten down

1065
03:28:26.319 --> 03:28:37.680
to one, and you can continue to feel wonderfully relaxed

1066
03:28:41.479 --> 03:28:57.319
ten nine, eight, seven, six.

1067
03:29:00.120 --> 03:29:00.760
Five.

1068
03:29:05.040 --> 03:29:33.120
Four three two one relax. So I'm just going to

1069
03:29:33.200 --> 03:29:38.639
count down from five down to one, and as a countdown,

1070
03:29:39.879 --> 03:29:44.920
if you just focus on the numbers, just the numbers

1071
03:29:46.280 --> 03:29:55.319
counting down, and notice how you feel in this moment

1072
03:29:57.040 --> 03:30:01.440
as you hear the numbers counting down, knowing that those

1073
03:30:01.559 --> 03:30:14.680
numbers counting down represent you feeling calmer, not just in

1074
03:30:14.719 --> 03:30:23.079
your body, but also relaxing your mind, and just notice

1075
03:30:23.120 --> 03:30:29.200
how you feel. There's nothing to do, there's nothing to say,

1076
03:30:29.840 --> 03:30:47.000
there's nothing to think about. Starting with number five four

1077
03:30:56.399 --> 03:31:32.520
three two one. As you notice the gradual letting go

1078
03:31:34.760 --> 03:31:41.719
of the tension in your body, you may also begin

1079
03:31:42.000 --> 03:31:48.959
to notice and be aware of how your mind is

1080
03:31:49.079 --> 03:31:56.920
starting to slow down. This is just a natural thing

1081
03:31:57.360 --> 03:32:04.799
that happens. It's not really a special procedure. It's just

1082
03:32:04.959 --> 03:32:11.200
natural because as your body relaxes, your mind also starts

1083
03:32:11.239 --> 03:32:15.959
to relax, and the more your mind relaxes, the more

1084
03:32:16.000 --> 03:32:21.280
your body relaxes. It's just a continuous circle of relaxation.

1085
03:32:27.280 --> 03:32:34.079
And there is that calmness that comes from relative quietness.

1086
03:32:35.639 --> 03:32:40.559
You know, even even if there's background sounds either your

1087
03:32:40.680 --> 03:32:47.879
side or mind, it's still going to be quite calm.

1088
03:32:48.920 --> 03:32:51.559
You know, you haven't got the television on, there's no

1089
03:32:51.840 --> 03:32:56.120
music in the background unless you're listening to the recording.

1090
03:32:56.159 --> 03:33:03.600
With music, of course, you're very likely not going to

1091
03:33:03.600 --> 03:33:06.719
be sitting in a room with other people. Of course

1092
03:33:06.760 --> 03:33:11.319
you might be, but generally it's more ideal if you

1093
03:33:11.360 --> 03:33:22.319
can do this on your own, so no distractions, and

1094
03:33:22.360 --> 03:33:37.559
when you stop thinking about stuff, relaxation automatically rises. A

1095
03:33:37.719 --> 03:33:48.399
sense of comfort starts to grow, and without trying to

1096
03:33:48.479 --> 03:33:59.399
build it up into something fantastical or something magical, this

1097
03:33:59.559 --> 03:34:12.000
is just a natural process, something that's easy to accomplish.

1098
03:34:12.360 --> 03:34:17.520
In fact, it's almost you know, the sense of relaxing

1099
03:34:17.559 --> 03:34:24.319
completely happens really when you put no effort into it.

1100
03:34:24.319 --> 03:34:30.040
It's not something that you can really force. It's something

1101
03:34:30.159 --> 03:34:40.920
that happens naturally. And part of the process of this

1102
03:34:41.200 --> 03:34:53.159
recording and others is simply two allow you to take

1103
03:34:53.200 --> 03:35:08.200
advantage of this space, this top time to just let go,

1104
03:35:11.200 --> 03:35:19.479
to just be here, to be in tune with how

1105
03:35:19.520 --> 03:35:32.920
you feel, yet with the intention of wanting to relax

1106
03:35:33.040 --> 03:35:44.399
deeply and maybe even to fall asleep, depending on what

1107
03:35:44.600 --> 03:35:50.760
it is that you wish for yourself in this moment.

1108
03:35:57.680 --> 03:36:07.079
As we know, relaxing is the majority of the process

1109
03:36:07.200 --> 03:36:12.399
of falling asleep. The actual falling asleep part is the

1110
03:36:12.479 --> 03:36:20.319
tiny bit at the end. The deeper relaxed you become,

1111
03:36:24.239 --> 03:36:42.200
the easier you find yourself drifting. You can also, if

1112
03:36:42.239 --> 03:36:58.319
you choose stay focused on my voice and really enjoy

1113
03:36:59.040 --> 03:37:22.360
the process of gradually relaxing each muscle in your body

1114
03:37:27.399 --> 03:37:56.559
effortlessly and just observing the sensation of letting go completely.

1115
03:38:02.559 --> 03:38:09.600
This time, I'm going to count from six down to one,

1116
03:38:11.479 --> 03:38:20.639
and you can notice your mind calming down more with

1117
03:38:21.000 --> 03:38:34.840
each number that you hear me say, naturally, feeling calm

1118
03:38:35.200 --> 03:41:33.959
and slow and peaceful, six, five, four, three, two, one,

1119
03:41:34.479 --> 03:41:44.120
being aware of how your mind to slowed right down,

1120
03:41:47.360 --> 03:42:10.760
sinking deeply into relaxation. And as you focus on your mind,

1121
03:42:11.040 --> 03:42:23.559
you may notice that there are some thoughts still there,

1122
03:42:23.559 --> 03:42:33.120
maybe some stubborn thoughts that for some reason perhaps need

1123
03:42:33.200 --> 03:42:48.440
your attention. That's what you can do is send love

1124
03:42:48.639 --> 03:43:02.280
to those thoughts. Sprinkle those thoughts with love like all

1125
03:43:02.399 --> 03:43:08.079
petals from a flower. Just sprinkle it over them, petals

1126
03:43:08.120 --> 03:43:15.360
filled with love towards those thoughts, to let those thoughts

1127
03:43:15.520 --> 03:43:22.399
know that you're not abandoned in them. You just need them.

1128
03:43:23.559 --> 03:43:34.680
You require them to just calm down, slow down, quiet

1129
03:43:35.000 --> 03:43:50.399
down for now. So as you focus on those remaining

1130
03:43:50.559 --> 03:43:55.879
thoughts as we count down this time from seven down

1131
03:43:55.920 --> 03:44:05.000
to one. With each number, just imagine sprinkling those flower

1132
03:44:05.120 --> 03:44:24.239
petals of love, kindness, gratitude over those thoughts, which will

1133
03:44:24.239 --> 03:44:34.239
allow them to just melt away and relax deeply. With

1134
03:44:34.399 --> 03:44:48.639
every number, those thoughts will become more and more relaxed,

1135
03:44:54.200 --> 03:46:17.200
starting with number seven, six, five, four, three.

1136
03:46:49.360 --> 03:46:49.840
Two.

1137
03:47:08.360 --> 03:47:41.239
One. And as you now notice how relaxed your feeling

1138
03:47:42.159 --> 03:47:57.799
in your body, were going to focus on your hands,

1139
03:48:03.639 --> 03:48:10.000
because the more relaxed your hands are, the more relaxed

1140
03:48:10.159 --> 03:48:12.639
your body and mind are.

1141
03:48:27.559 --> 03:48:28.000
And there.

1142
03:48:29.680 --> 03:48:39.879
You focus on your hands and your fingers. There's nothing

1143
03:48:40.360 --> 03:48:45.120
needed to be done. There's no clenching of fists or

1144
03:48:46.159 --> 03:48:56.520
tents in the fingers or anything like that. It's just

1145
03:48:56.959 --> 03:49:11.040
noticing and focusing on your hands, noticing how they feel,

1146
03:49:25.639 --> 03:49:36.280
because the more relaxed your hands feel, the calmer your

1147
03:49:36.319 --> 03:49:48.239
mind feels, and the more comfort you feel throughout your body.

1148
03:49:53.440 --> 03:50:23.879
And you may have already noticed you mind is starting

1149
03:50:27.440 --> 03:50:55.479
to dress faim just on your hands and fingers, allowing

1150
03:50:56.079 --> 03:51:08.719
them to it experience are real deepening of that relaxation

1151
03:51:10.440 --> 03:51:28.360
in your hands and fingers, more and more relaxed with

1152
03:51:28.520 --> 03:51:47.200
each number from eight down to one. You can almost

1153
03:51:48.959 --> 03:51:58.559
feel that healing and relaxing energy spreading into your hands

1154
03:51:59.600 --> 03:52:20.920
and fingers, becoming year more relaxing with each number you hear,

1155
03:52:24.879 --> 03:52:40.120
going down from eight down to one, drifting drifting again,

1156
03:52:45.079 --> 03:52:46.159
starting with.

1157
03:52:50.639 --> 03:54:26.159
Number eight, seven, six.

1158
03:54:40.879 --> 03:55:39.520
Five, four, three.

1159
03:55:56.440 --> 03:56:54.719
Two, just being here now, nothing to think about, nothing

1160
03:56:54.760 --> 03:57:05.920
to do, nothing to say, and everything just feels calmer.

1161
03:57:10.319 --> 03:57:17.920
And this is your natural state of being. This is

1162
03:57:18.079 --> 03:57:24.760
how you just normally feel when you take away all

1163
03:57:24.920 --> 03:57:31.920
that other stuff that we add, you know, things like

1164
03:57:32.280 --> 03:57:48.040
stress and worrying and overthinking and anxiety, tension, just generally

1165
03:57:48.200 --> 03:57:54.239
thinking about stuff. When you take that away, which is

1166
03:57:54.239 --> 03:58:03.559
what we do what we do now, you're left with

1167
03:58:06.280 --> 03:58:14.840
a real sense of peacefulness which comes to you very

1168
03:58:14.920 --> 03:58:30.399
quickly because ultimately it's just a feeling, a feeling of comfort.

1169
03:58:33.959 --> 03:58:37.360
It's almost as if you've gone inside yourself and you've

1170
03:58:37.399 --> 03:58:52.040
found a special place where everything is peaceful, a place

1171
03:58:52.200 --> 03:59:00.239
where you can feel relaxed and your natural sense of comfort,

1172
03:59:03.280 --> 03:59:11.040
a place where you can be you, where you can

1173
03:59:11.399 --> 03:59:18.079
accept yourself for who you are, a place where you're

1174
03:59:18.120 --> 03:59:28.639
not trying to please anybody else ever, a place where

1175
03:59:28.719 --> 03:59:38.200
you can actually not just love yourself, but in some

1176
03:59:38.239 --> 03:59:47.760
ways more importantly, you can like yourself appreciate who you are.

1177
03:59:56.559 --> 04:00:03.200
That sense of gratitude is in the air all around you.

1178
04:00:10.840 --> 04:00:18.680
That's also a place where you can actually feel the

1179
04:00:19.000 --> 04:00:34.319
healing energy soaking into your body. Healing energy soaking into

1180
04:00:34.399 --> 04:00:44.440
your body, and the healing energy spreads through your veins,

1181
04:00:48.159 --> 04:01:00.399
traveling to each and every single part of your body,

1182
04:01:00.959 --> 04:01:05.559
and you start to realize that actually that healing energy,

1183
04:01:08.000 --> 04:01:14.440
it's not just entered into your brain, it's become part

1184
04:01:14.920 --> 04:01:26.239
of your brain, and that spinal fluid is now mixed

1185
04:01:26.319 --> 04:01:37.520
with healing energy, not just allowing you to feel so

1186
04:01:37.719 --> 04:01:49.639
much more relaxed and healthy in this moment, but also

1187
04:01:52.520 --> 04:02:00.159
you start to realize that actually, what's happening now with

1188
04:02:00.200 --> 04:02:09.920
that healing, relaxing energy spreading through your body. It's actually

1189
04:02:10.280 --> 04:02:20.479
changing your life. It's actually changing the way you're going

1190
04:02:20.559 --> 04:02:27.399
to feel, not just now, but tomorrow and the next day.

1191
04:02:29.280 --> 04:02:36.840
As your health improves, not just your physical health, but

1192
04:02:36.879 --> 04:02:44.319
your mental health. Things that used to bother you in

1193
04:02:44.399 --> 04:02:52.040
the past, for some reason, no longer have the effect

1194
04:02:52.479 --> 04:03:06.440
that they used to because something has changed deep within you.

1195
04:03:06.520 --> 04:03:12.920
Maybe things that used to cause you to feel anger

1196
04:03:16.719 --> 04:03:26.879
no longer have that power to control you the way

1197
04:03:26.920 --> 04:03:35.799
they seem to be able to before. As you realize

1198
04:03:35.959 --> 04:03:48.840
that you're the one who decides what affects you, You're

1199
04:03:48.879 --> 04:03:58.879
the one who decides to feel relaxed and calm when

1200
04:03:59.639 --> 04:04:14.639
you choose to enjoy noticing these natural developments of healing

1201
04:04:17.200 --> 04:04:29.399
continuing to grow and improve your life day by day,

1202
04:04:31.680 --> 04:04:39.920
including of course, your ability to relax so much easier

1203
04:04:44.879 --> 04:04:55.079
and sleeping is the most natural thing in the world

1204
04:04:55.879 --> 04:05:06.639
to you, because falling asleep is something that you've done

1205
04:05:07.239 --> 04:05:15.079
so many times in your life, and you know that

1206
04:05:15.159 --> 04:05:20.399
you were born, as we all were, with the ability

1207
04:05:22.000 --> 04:05:34.520
to fall asleep naturally. We were born with that ability

1208
04:05:35.280 --> 04:05:49.559
to just drift off into a deep, healing sleep. Even

1209
04:05:49.600 --> 04:05:54.319
when we're kids, sometimes will fall asleep when we don't

1210
04:05:54.360 --> 04:06:00.399
even want to try to take us stay awake. Maybe

1211
04:06:00.440 --> 04:06:03.799
it's a birthday in the morning, or it's Christmas or

1212
04:06:04.639 --> 04:06:07.719
holiday or something we look forward to. We don't want

1213
04:06:07.719 --> 04:06:12.280
to go to sleep. But the more we want to

1214
04:06:12.319 --> 04:06:21.600
stay awake, the more we just start to drift. And

1215
04:06:21.719 --> 04:06:25.639
the more you fight drifting, the more you try and

1216
04:06:25.760 --> 04:06:30.760
stop yourself and drift in a shape, the deeper and

1217
04:06:30.959 --> 04:06:42.559
stronger that drifting becomes. Because we're born not just with

1218
04:06:42.760 --> 04:06:49.200
the need to relax deeply and to naturally fall asleep,

1219
04:06:52.399 --> 04:07:05.760
but it's our birthright, it's part of our DNA. And

1220
04:07:05.959 --> 04:07:11.520
sometimes as we get older in life, perhaps at times

1221
04:07:12.360 --> 04:07:25.360
we have forgotten that relaxing completely is not only a

1222
04:07:25.600 --> 04:07:49.920
wonderfully pleasant experience, it's also really easy. It's very very

1223
04:07:50.360 --> 04:07:56.159
easy to let go, because that's all it is. It's

1224
04:07:56.399 --> 04:08:11.079
just siding to let go. And when you press the

1225
04:08:11.200 --> 04:08:21.559
play button on my recordings, you have given permission for

1226
04:08:21.760 --> 04:08:30.159
my voice to relax you. When you press that play button,

1227
04:08:31.159 --> 04:08:39.639
you have given me permission for my words to affect

1228
04:08:42.079 --> 04:08:53.959
you in a positive only a positive way, opening up

1229
04:08:59.120 --> 04:09:17.600
your mind to useful and healing suggestions that can have

1230
04:09:21.920 --> 04:09:29.559
such an amazing effect on how you feel right now,

1231
04:09:34.120 --> 04:09:43.959
as well as those changes that continue long after the

1232
04:09:44.079 --> 04:09:54.879
recording ends, those changes within you that continue to flourish

1233
04:09:55.559 --> 04:10:10.200
and grow, transforming your life in a positive, beautiful way,

1234
04:10:13.239 --> 04:10:20.399
allowing you to move forward in your life in the

1235
04:10:20.440 --> 04:10:37.760
direction that you choose for yourself. And this feeling, this

1236
04:10:37.959 --> 04:10:53.600
feeling that you can experience of safety, comfort, calmness, just

1237
04:10:53.840 --> 04:11:07.479
feels so nice. It's such a healthy place to be,

1238
04:11:15.360 --> 04:11:29.159
and that positivity grows within you each and every day.

1239
04:11:32.200 --> 04:11:42.040
Moving forward, you're going to find that you're more relaxed

1240
04:11:44.360 --> 04:11:56.680
physically and in your mind is more relaxed. And it's

1241
04:11:56.760 --> 04:12:02.360
not that you're thinking slower, it's just that your mind

1242
04:12:02.399 --> 04:12:14.319
will be less clogged up with unnecessary negativity because from

1243
04:12:14.360 --> 04:12:24.680
now on, your mind rejects negativity. From now on, you're

1244
04:12:24.719 --> 04:12:35.559
going to start noticing when negativity arises and you can

1245
04:12:35.719 --> 04:12:49.719
just say stop, stop, and that negativity will turn around

1246
04:12:50.280 --> 04:13:09.680
and leave you alone. Stop and that negativity would disappear.

1247
04:13:17.799 --> 04:13:24.319
And as you notice that you feel way more relaxed

1248
04:13:25.719 --> 04:13:41.120
than you probably expected, you can now congratulate yourself because

1249
04:13:41.280 --> 04:13:47.680
you're the person that has done this. You are the

1250
04:13:47.799 --> 04:13:52.879
one that has opened your mind up to the simple

1251
04:13:53.079 --> 04:14:01.040
facts that you can feel more relaxed in your body

1252
04:14:01.680 --> 04:14:10.959
and in your mind. You've opened your mind up to

1253
04:14:13.280 --> 04:14:19.879
the birthright of being able to just fall asleep easily

1254
04:14:20.920 --> 04:14:34.959
when you choose. And that's a nice feeling. Don't you

1255
04:14:35.040 --> 04:14:46.639
think it feels nice? Doesn't it? To feel calm All

1256
04:14:46.680 --> 04:14:51.280
that healing energy is spreading through your body and your

1257
04:14:51.360 --> 04:15:03.399
mind to spend time in that a special place where

1258
04:15:06.319 --> 04:15:19.959
negativity can no longer enter. Negativity is banned. It's bad,

1259
04:15:21.360 --> 04:15:28.159
it's not allowed entryue doesn't it doesn't. This doesn't deserve

1260
04:15:28.239 --> 04:15:36.479
to be here, doesn't belong here. Negativity has no place

1261
04:15:37.479 --> 04:15:54.280
in your life, which makes room for more comfort, more heathing,

1262
04:15:56.399 --> 04:16:23.680
more relaxation, more peace. It feels nice, doesn't it? Just

1263
04:16:27.159 --> 04:16:47.639
the let go with everything. I'm gonna count down now

1264
04:16:47.719 --> 04:16:55.959
from twenty down to one. You can continue to relax.

1265
04:16:58.120 --> 04:17:09.680
If you choose, you and drift to sleep. With every

1266
04:17:09.840 --> 04:17:21.520
number you hear me say, you can fell twice as relaxed,

1267
04:17:24.520 --> 04:17:34.680
or if you choose, you can feel twice a sleepy

1268
04:17:35.559 --> 04:18:51.280
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen twelve,

1269
04:18:59.360 --> 04:20:00.239
I left ten nine eight, seven, six five four. Yeah,

1270
04:20:30.280 --> 04:20:40.120
this is your time to just take a break, your

1271
04:20:40.239 --> 04:20:51.000
time to relax, to allow your mind to slow down,

1272
04:20:59.600 --> 04:21:18.639
to yourself permission to take a break from everything. En

1273
04:21:18.680 --> 04:21:25.959
You're the only person that can make that decision. You're

1274
04:21:26.000 --> 04:21:33.399
the only person that can actually tell your mind to

1275
04:21:33.680 --> 04:21:57.840
just relax, to just take some time off so that

1276
04:21:57.920 --> 04:22:02.959
you can focus on your body, getting in touch with

1277
04:22:04.079 --> 04:22:20.559
how you feel physically. And in the process of this

1278
04:22:20.760 --> 04:22:25.719
body scan, where you focus on different parts of your body,

1279
04:22:32.079 --> 04:22:39.639
those parts that you focus on and observe, even though

1280
04:22:39.680 --> 04:22:47.920
you're not purposely requesting for those parts of your body

1281
04:22:48.040 --> 04:22:56.559
to relax, it's kind of expected. You expect when you

1282
04:22:56.719 --> 04:23:09.799
listen to my voice to feel more relaxed naturally, because

1283
04:23:09.840 --> 04:23:19.680
when you're listening to me, your attention is focused on

1284
04:23:19.879 --> 04:23:31.600
my words, and as my words guide you to focus

1285
04:23:35.760 --> 04:23:50.719
on those parts of your body, your focus increases, which

1286
04:23:50.840 --> 04:24:07.840
actually calms your mind. And when your mind calms down,

1287
04:24:11.639 --> 04:24:33.760
your body relaxes. And when your body calms down, your

1288
04:24:33.879 --> 04:24:50.760
mind relaxes. And even though we've not really started the

1289
04:24:50.879 --> 04:25:03.639
focus on your body, you can already feel that healing

1290
04:25:03.840 --> 04:25:18.319
energy spreading through your body, pushing out stress and tension,

1291
04:25:22.440 --> 04:25:29.760
healing all the parts of your body, including your skin,

1292
04:25:30.879 --> 04:25:37.879
your bones, your blood, all of your organs inside your body,

1293
04:25:39.200 --> 04:25:46.000
all of the muscles, all of the fat, all of everything,

1294
04:25:47.840 --> 04:26:00.799
every hair on your body is filled with that healing energy.

1295
04:26:02.040 --> 04:26:17.799
And when your brain fills with that healing energy, the

1296
04:26:18.000 --> 04:26:42.440
feeling of comfort and relaxation increases deeply, increases in a

1297
04:26:42.520 --> 04:27:02.000
way that your mind starts to fill perhaps bit drowsy

1298
04:27:02.680 --> 04:27:13.239
because it's not needed, and it may start to drift

1299
04:27:22.000 --> 04:27:28.879
if that's what's needed. So if you're listening to this

1300
04:27:30.760 --> 04:27:35.040
and what you need is deep relaxation, that's what you get.

1301
04:27:37.200 --> 04:27:44.159
If what you need is to fall asleep naturally and

1302
04:27:44.280 --> 04:27:52.879
easily as your mind drifts, that's also what will happen.

1303
04:27:58.600 --> 04:28:06.319
Because by pressing that play button on the podcast and

1304
04:28:06.600 --> 04:28:13.680
listening to me, you give permission your body and your mind.

1305
04:28:16.680 --> 04:28:25.760
In fact, you give the command to your body and

1306
04:28:25.840 --> 04:28:37.040
your mind to relax deeply and to drift off to

1307
04:28:37.200 --> 04:28:53.600
sleep if that's what you want or need. And as

1308
04:28:53.680 --> 04:29:03.879
I focus on the different parts of your body, you

1309
04:29:04.040 --> 04:29:12.959
may start to just drift. And then you come back

1310
04:29:12.959 --> 04:29:18.280
again and you hear me talking and I'm focusing on

1311
04:29:18.319 --> 04:29:33.280
a different part of your body, you may find yourself drifting.

1312
04:29:33.520 --> 04:29:40.799
You don't realize you're drifting until you stop drifting and

1313
04:29:41.040 --> 04:29:48.239
you're alert again to my voice, focusing on a different

1314
04:29:48.319 --> 04:29:57.920
part of your body starts to relax even deeper, because

1315
04:29:58.040 --> 04:30:11.840
that drifting is basically you already in the sleep zone.

1316
04:30:12.559 --> 04:30:17.520
And the more you drift, the longer you drift, and

1317
04:30:17.680 --> 04:30:28.200
the longer you drift, eventually that drifting continues into sleep,

1318
04:30:33.159 --> 04:30:38.079
and that's the last you remember until you wake up

1319
04:30:42.479 --> 04:30:47.639
in your own time, when you experience the right amount

1320
04:30:47.719 --> 04:30:56.600
of sleep for you, because when you do and if

1321
04:30:56.639 --> 04:31:10.280
you do fall asleep, it's extremely pleasant, so relaxing, so

1322
04:31:10.639 --> 04:31:31.159
deep healing sleep. It feels so nice to relax into

1323
04:31:32.639 --> 04:31:40.079
your own body and mind as you as you feel

1324
04:31:40.159 --> 04:31:55.040
that healing energy is spreading through you, relaxing, use so deeply, relaxing,

1325
04:31:55.360 --> 04:32:12.239
use so so deeply. As we start to focus on

1326
04:32:12.319 --> 04:32:35.000
your eyes, moving down to your jaw, down to your neck,

1327
04:32:42.440 --> 04:33:30.720
your shoulders, arms, heads, fingers, your chest, stomach, your back,

1328
04:33:37.240 --> 04:34:14.799
your spine, you hips, your legs, your feet, your toes,

1329
04:34:31.880 --> 04:34:45.439
and feeling iseings spreading and growing inside your body, feeling

1330
04:34:45.479 --> 04:35:01.080
you up. Now let's focus again more parts of your body.

1331
04:35:01.759 --> 04:35:11.639
Focus in this time on your forehead, now on your mouth,

1332
04:35:12.840 --> 04:35:33.040
your lips, your tongue, the whole of your mouth. Focus

1333
04:35:33.080 --> 04:35:44.400
in on your fingers. Maybe you could move your fingers

1334
04:35:44.439 --> 04:35:49.599
a little bit. You can focus on each one individually,

1335
04:35:55.799 --> 04:36:03.000
both hands, and even though if you focus on both

1336
04:36:03.000 --> 04:36:08.479
of your hands now, they almost seem to just melt

1337
04:36:08.599 --> 04:36:16.840
into one. Where is your right hand, start in your

1338
04:36:17.599 --> 04:36:32.759
left hand end, almost as if were just mixed together. Now,

1339
04:36:32.919 --> 04:37:00.799
focusing on your knees, just noticing how your knees fell. Now,

1340
04:37:01.040 --> 04:37:08.319
focusing on your elbows, focusing on both of your elbows,

1341
04:37:14.520 --> 04:37:50.479
just observing the feeling of your elbows. Now, focusing observing

1342
04:37:51.880 --> 04:38:07.240
the back of your neck, feeding the energy from the

1343
04:38:07.319 --> 04:38:54.919
back of your neck, Observing your ankles, being aware of

1344
04:38:57.599 --> 04:40:08.759
physical sensations and you anchors us A. Noticing now your

1345
04:40:08.840 --> 04:40:26.520
toes on both of your feet, being aware how your

1346
04:40:26.599 --> 04:41:21.400
toes fear right now, notice sin how you entire body feels,

1347
04:41:31.000 --> 04:42:26.200
noticing your mind feels. Now letting go, letting go, letting

1348
04:42:26.240 --> 04:43:14.680
go everything, letting go, letting go, letting go everything everything.

1349
04:43:20.919 --> 04:43:24.599
I'm going to start now, and I'd like you just,

1350
04:43:24.759 --> 04:43:30.439
first of all, just to see yourself lying down on

1351
04:43:30.520 --> 04:43:36.680
that message table, lying on your front. Your head is supported,

1352
04:43:37.080 --> 04:43:45.840
your arms are supported, and you feel comfortable and breathing.

1353
04:43:45.919 --> 04:43:55.479
It's really easy, and you feel you feel confident in

1354
04:43:55.520 --> 04:43:57.799
how you look as well. So there's none of that

1355
04:43:57.919 --> 04:44:04.000
issue of body prop plums or shyness because I'm a

1356
04:44:04.040 --> 04:44:12.159
professional and this is a therapy session, so none of

1357
04:44:12.159 --> 04:44:22.240
that stuff matters whatsoever. This is about you. This is

1358
04:44:22.279 --> 04:44:30.560
about how you feel and how you can enjoy that

1359
04:44:30.759 --> 04:44:36.840
sense of comfort and relaxation that comes from letting go

1360
04:44:37.200 --> 04:44:45.560
and allowing my hands my fingers to relax you by

1361
04:44:45.599 --> 04:44:54.159
a message your body. So I want to start off

1362
04:44:54.279 --> 04:44:59.240
just by placing my hands on the back of your head,

1363
04:45:00.639 --> 04:45:04.400
just gently, just so you can feel while my hands

1364
04:45:05.720 --> 04:45:12.759
feel like really on you, so you can maybe feel

1365
04:45:12.799 --> 04:45:16.360
the warmth of my hands on the back of your head.

1366
04:45:18.479 --> 04:45:20.959
And with my hands to the side of your head,

1367
04:45:21.639 --> 04:45:28.279
not pressing, but just holding there very gently, maybe over

1368
04:45:28.319 --> 04:45:32.040
your ears, and a little bit on your face, just

1369
04:45:32.080 --> 04:45:37.520
so you can feel my hands so you can become

1370
04:45:37.560 --> 04:45:50.599
accustomed to them. And now put my hands on the

1371
04:45:50.639 --> 04:45:55.319
back of your head again and gently let them slide

1372
04:45:55.400 --> 04:46:07.680
down onto the back of your neck. You can feel

1373
04:46:07.680 --> 04:46:17.720
my hands gently stroking the back of your neck to

1374
04:46:17.799 --> 04:46:25.959
start with, just so you can get used to the

1375
04:46:26.159 --> 04:46:29.759
feeling with my hands on your skin, get accustomed to

1376
04:46:33.720 --> 04:46:43.400
realize that you're safe and it's all good, it's all fine,

1377
04:46:45.000 --> 04:46:49.119
And I'm going to start gently messaging the muscles in

1378
04:46:49.159 --> 04:47:05.040
the back of your neck with both hands. Now, this

1379
04:47:05.119 --> 04:47:11.400
is a very trusting situation, really, because our necks are

1380
04:47:11.439 --> 04:47:16.680
so fragile and to have someone have their hands around

1381
04:47:16.720 --> 04:47:21.919
your neck in that way can sometimes be problematic for people,

1382
04:47:23.080 --> 04:47:27.560
which is why massages are quite good, because it allows

1383
04:47:27.599 --> 04:47:38.159
you to relax and to get in touch with trust,

1384
04:47:41.840 --> 04:47:53.759
to feel peaceful and calm. And there's a massage the

1385
04:47:54.000 --> 04:48:02.040
sides of your neck gently moving from the bottom of

1386
04:48:02.080 --> 04:48:05.840
your neck, it would be sort of near where your

1387
04:48:05.840 --> 04:48:11.560
shoulders start, I guess, all the way up to your jaw,

1388
04:48:13.319 --> 04:48:16.880
your ears kind of area. That side of your neck,

1389
04:48:19.599 --> 04:48:22.240
of course, is a lot longer than the front of

1390
04:48:22.240 --> 04:48:38.400
your neck. The message in the back of your neck,

1391
04:48:42.200 --> 04:48:51.000
especially that area where perhaps we hold tension, and as

1392
04:48:51.040 --> 04:48:55.759
that area's message, you can actually feel a sense of

1393
04:48:55.880 --> 04:49:03.799
release in the back of your neck. Yeah, and maybe

1394
04:49:03.840 --> 04:49:09.400
you can breathe it out as well. Notice how it feels.

1395
04:49:09.639 --> 04:49:22.279
Notice how you feel. And then moving down to that

1396
04:49:22.479 --> 04:49:27.840
area between your neck and your shoulders, that muscle area.

1397
04:49:30.520 --> 04:49:38.000
Starting to message that area on both sides. I mean,

1398
04:49:38.000 --> 04:49:40.319
this would be the area that a lot of people

1399
04:49:40.360 --> 04:49:43.240
would message if they were going to give you like

1400
04:49:43.319 --> 04:49:49.279
a shoulder message. Even that's not technically the shoulders, but

1401
04:49:49.360 --> 04:49:53.680
it's all the muscles that lead to the shoulders from

1402
04:49:53.720 --> 04:50:00.119
the neck and again that can hold tension and straight yes,

1403
04:50:01.319 --> 04:50:06.360
and when massaged sometimes a nice deep message is useful.

1404
04:50:09.400 --> 04:50:24.840
And you decide how deep that message is and just

1405
04:50:25.040 --> 04:50:31.959
allow my knuckles just to dig in, to get to

1406
04:50:32.080 --> 04:50:42.119
those muscles and to realy relaxed all the time being

1407
04:50:42.360 --> 04:50:59.840
firm yet gentle with you and just stroking down that

1408
04:51:00.119 --> 04:51:08.599
area to your actual shoulders, moving to the muscles of

1409
04:51:08.680 --> 04:51:19.799
your shoulders and maybe initially just pulling up the shoulders

1410
04:51:19.840 --> 04:51:23.200
a little bit of the table, just to give you

1411
04:51:23.279 --> 04:51:33.720
a little bit of a stretch, but very gently. And

1412
04:51:33.759 --> 04:51:36.360
you've got the muscles at the front of your shoulders,

1413
04:51:37.040 --> 04:51:48.040
the sides and the back. Again, this is a part

1414
04:51:48.200 --> 04:51:53.560
that can really take quite a bit of pressure, quite

1415
04:51:53.599 --> 04:52:01.119
a bit of needing if if you wish, yeah, to

1416
04:52:01.360 --> 04:52:08.880
really release the tension to really get into those muscles

1417
04:52:08.919 --> 04:52:15.799
and you can let your fingers in there. You feel

1418
04:52:15.959 --> 04:52:24.040
really nice. Sometimes just being stroked gently or being massaged

1419
04:52:25.439 --> 04:52:34.119
quite strongly. It can all be beneficial to the relaxation.

1420
04:52:39.240 --> 04:52:52.319
Put the muscles in your shoulders. Now to move down

1421
04:52:52.400 --> 04:53:03.240
your arms, one arm at a time, Starting with your

1422
04:53:03.360 --> 04:53:13.599
right arm, what I'll do is I just lift your

1423
04:53:13.720 --> 04:53:16.520
arm up, just hold it to the side of you

1424
04:53:19.759 --> 04:53:26.119
that way still be attached, and I just message the

1425
04:53:26.240 --> 04:53:39.159
tops of your arms all the way down to your

1426
04:53:39.279 --> 04:54:06.720
forearms into your wrists, gently messaging that part, the softer part,

1427
04:54:06.759 --> 04:54:13.319
which is the under part of the arm, which leads

1428
04:54:13.360 --> 04:54:18.279
to the crease in your elbow the inside it's much

1429
04:54:18.720 --> 04:54:35.680
more sensitive skin. Sometimes just having that stroked I feel

1430
04:54:35.799 --> 04:54:52.479
really nice, pleasurable and relaxing. Now moving down to your

1431
04:54:52.560 --> 04:55:05.520
right hand, just holding your hand in both of my hands,

1432
04:55:11.240 --> 04:55:16.880
just pressing gently on the back of your hand and

1433
04:55:17.159 --> 04:55:26.119
stretching your fingers ever so lightly at the same time

1434
04:55:28.200 --> 04:55:41.279
pressing down and massaging each finger, and then starting to

1435
04:55:41.479 --> 04:55:52.799
massage the palms of the hand. Just turning the hand gently,

1436
04:55:54.560 --> 04:56:04.840
stretching it gently, and actually having your handheld can really

1437
04:56:04.919 --> 04:56:12.439
be an emotional experience sometimes even if it is a stranger,

1438
04:56:14.400 --> 04:56:18.080
so when you don't know very well, like a massage

1439
04:56:18.360 --> 04:56:31.840
person or a therapist, maybe because it's intimate and you

1440
04:56:31.919 --> 04:56:44.720
can feel nice, you can feel safe. And as I

1441
04:56:44.799 --> 04:56:53.400
put that right arm back down where it was, we're

1442
04:56:53.400 --> 04:56:59.560
gonna did the same with your left arm exactly.

1443
04:56:59.639 --> 04:57:00.119
This a.

1444
04:57:04.880 --> 04:57:09.959
Massage in the muscles in your arm all the way down.

1445
04:57:11.119 --> 04:57:23.520
Do your rest, stroking the inside of your arm, just

1446
04:57:23.560 --> 04:57:37.159
being gentle or as firm as you require, and then

1447
04:57:37.279 --> 04:57:53.759
massaging your left hand, stretching the fingers, gently massaging the

1448
04:57:53.959 --> 04:58:12.439
palm of your left hand, and you can feel so

1449
04:58:12.439 --> 04:58:37.759
so relaxing, so comforting, and I just rest your left

1450
04:58:37.919 --> 04:58:52.000
arm back down. Start to message your back, the biggest

1451
04:58:52.080 --> 04:59:03.520
part of your body, starting at the top, starting again

1452
04:59:03.680 --> 04:59:07.000
where we already have been, the area at the top

1453
04:59:07.319 --> 04:59:13.439
in between his shoulders k near your neck. Going back,

1454
04:59:14.080 --> 04:59:20.119
a massage in that area again, but this time moving downwards,

1455
04:59:25.959 --> 04:59:31.720
taking a downward stroke to the middle of your back,

1456
04:59:34.119 --> 04:59:40.799
working from the outside inwards. It's a massage in the

1457
04:59:41.880 --> 04:59:50.919
your back, but the the outsides of your back, the

1458
04:59:51.040 --> 05:00:06.680
parts where your arms would maybe rest against, almost the

1459
05:00:06.759 --> 05:00:19.119
path that connects your front to your back, and just

1460
05:00:19.319 --> 05:00:27.840
messaging down firmly but gently, as firm as you want,

1461
05:00:31.240 --> 05:00:35.639
moving down and moving across a little bit and moving

1462
05:00:35.680 --> 05:00:41.720
all the way down again being very gentle yet firm

1463
05:00:41.919 --> 05:00:53.599
as you choose. Eventually you get to the spine. We

1464
05:00:53.680 --> 05:00:57.759
can massage the muscles and either side of your spine

1465
05:00:58.639 --> 05:01:01.680
from the top of your neck all the way down

1466
05:01:04.439 --> 05:01:13.439
to your lower back. We can do that a few times.

1467
05:01:16.439 --> 05:01:23.840
Sometimes people use the knuckle or the you know, two

1468
05:01:23.959 --> 05:01:29.319
fingers and just go your side of the spine and

1469
05:01:29.439 --> 05:01:33.159
almost just push down, go all the way down to

1470
05:01:33.240 --> 05:01:41.240
the bottom of the spine, each time releasing tension and

1471
05:01:41.479 --> 05:01:50.520
opening up the body, stretching your body so that you

1472
05:01:50.759 --> 05:02:09.000
feel more relaxed but at the same time rejuvenated. And

1473
05:02:09.119 --> 05:02:12.479
now I'm going to move to one side, to your

1474
05:02:12.560 --> 05:02:21.680
right side, and from the bottom of your ribs to

1475
05:02:21.840 --> 05:02:27.759
your pelvis, I'm going to massage that area of your back.

1476
05:02:29.680 --> 05:02:32.840
I'll stretch over the other side and I will pull

1477
05:02:32.959 --> 05:02:39.439
the muscles gently and massage and push from one end

1478
05:02:39.880 --> 05:02:44.479
that side or right to my side to the middle

1479
05:02:44.520 --> 05:02:50.279
of fact to where your spine is, massaging that side

1480
05:02:50.279 --> 05:02:54.720
of your spine the opposite side to where I'm standing.

1481
05:02:57.040 --> 05:03:03.080
It's almost like kneading bread. There's that big area which

1482
05:03:03.159 --> 05:03:14.959
is firm yet lots there to message. Potentially one of

1483
05:03:14.959 --> 05:03:21.599
the most important places to actually have a message because

1484
05:03:21.639 --> 05:03:27.560
you really feel it. You really feel the release and

1485
05:03:27.639 --> 05:03:35.840
the pleasure of having your lower back massaged. It releases

1486
05:03:36.200 --> 05:03:44.599
so much from your body that's not useful, starting a

1487
05:03:44.639 --> 05:03:50.759
healing process which will continue long after this recording is over.

1488
05:04:00.080 --> 05:04:02.919
The message in this part of your body not only

1489
05:04:03.040 --> 05:04:07.959
feels really good for you, it's actually fun to do

1490
05:04:09.240 --> 05:04:14.919
because it is, as I said, like kneading bread, it's

1491
05:04:14.959 --> 05:04:18.919
a part that you can really get hold of and

1492
05:04:19.040 --> 05:04:32.639
really message deeply. If that's your choice, then I'm going

1493
05:04:32.720 --> 05:04:34.759
to move over to the other side of your body

1494
05:04:35.200 --> 05:04:43.919
and do the same with the opposite part of your

1495
05:04:44.000 --> 05:04:54.080
lawer back. Kneading and messaging from your sides or way

1496
05:04:55.720 --> 05:04:58.520
to the middle of your back where your spine is

1497
05:05:02.880 --> 05:05:12.159
pressing and kneading firm and gentle at the same time.

1498
05:05:14.119 --> 05:05:26.759
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1499
05:05:27.000 --> 05:05:38.680
relaxation or mixed together. Plus there's that feeling from your

1500
05:05:38.720 --> 05:05:43.880
stomach as it's being stretched. Even though you're in your

1501
05:05:43.919 --> 05:05:48.240
stomach now, you can feel it being stretched because that

1502
05:05:48.400 --> 05:05:59.720
whole area is connected to your stomach. Now we're going

1503
05:05:59.799 --> 05:06:04.799
to move or move further up to your top of

1504
05:06:04.840 --> 05:06:09.400
your body, and I'm gonna do the same this time,

1505
05:06:10.599 --> 05:06:17.439
starting with your upper back. Put my hands forward over

1506
05:06:18.680 --> 05:06:24.919
and mass massage in that area up to your spine,

1507
05:06:26.080 --> 05:06:30.159
from the side of your body up to your spine.

1508
05:06:30.439 --> 05:06:36.639
So some of that massage area, that muscle tissue or

1509
05:06:36.639 --> 05:06:40.720
whatever fatty tissue even will be possibly from your chest

1510
05:06:42.520 --> 05:06:49.959
because all connected chest and the back connect together. I'm

1511
05:06:49.959 --> 05:06:53.159
going to be massaging and just pulling some of that

1512
05:06:53.439 --> 05:07:04.159
skin from your side up and massaging that area of

1513
05:07:04.240 --> 05:07:12.759
your upper back all the way to your spine. And

1514
05:07:12.799 --> 05:07:15.560
then I'll move down a bit and I'll continue with

1515
05:07:15.680 --> 05:07:18.560
the middle of your back, doing exactly the same thing

1516
05:07:22.400 --> 05:07:36.240
as gentle, as deep as you choose. Now, I'll move

1517
05:07:36.720 --> 05:07:40.959
the other side again and do the exact same thing

1518
05:07:41.599 --> 05:07:44.720
with the top of your back on the other side,

1519
05:07:45.759 --> 05:08:02.240
from pretty much underneath your arm area really to your spine,

1520
05:08:04.959 --> 05:08:11.799
and then continuing that all the way down including your

1521
05:08:11.880 --> 05:08:29.240
lower your middle of your back. I'm gonna go to

1522
05:08:29.319 --> 05:08:35.959
your thighs, the backs of your thighs, and the sides

1523
05:08:36.040 --> 05:08:45.560
of your thighs, starting with your right leg and massage

1524
05:08:45.599 --> 05:08:55.200
in the back and the sides of your thighs gently

1525
05:08:55.439 --> 05:09:01.319
and firmly. There's a lot of muscles there. It's an

1526
05:09:01.360 --> 05:09:05.240
area that can be very tense at times and maybe

1527
05:09:05.639 --> 05:09:08.119
needs a little bit more pressure than the rest of

1528
05:09:08.159 --> 05:09:16.799
the body that's up to you. You can gently stroke

1529
05:09:16.880 --> 05:09:23.840
the back of your legs where you know, opposite your

1530
05:09:23.919 --> 05:09:31.799
knee joint or underneath your knee joint, very sensitive, gentle area,

1531
05:09:38.720 --> 05:09:45.880
and then working down to your calf muscles. Massage in

1532
05:09:45.959 --> 05:09:55.240
your calf muscles thoroughly and deeply, if you choose, using

1533
05:09:55.279 --> 05:10:14.400
both hands fingers, digging deep to your ankles, in the

1534
05:10:14.439 --> 05:10:21.279
back of your back of your ankles, just gently massage

1535
05:10:21.360 --> 05:10:33.200
in that area, maybe lifting the leg and stretching a

1536
05:10:33.279 --> 05:10:58.919
little bit. Moving to the right foot, massaging the bottom

1537
05:10:58.959 --> 05:11:13.159
of your feet and the sides of your feet gently

1538
05:11:13.400 --> 05:11:22.880
but firm enough so they don't tickle, and just allow

1539
05:11:25.240 --> 05:11:28.520
the pleasure that you get from having your feet massaged

1540
05:11:31.279 --> 05:11:38.240
to just overtake you as I continue to message your feet,

1541
05:11:40.560 --> 05:11:48.599
the bottoms of your feet, the sides, your arches, your heel.

1542
05:11:50.959 --> 05:11:53.240
You can put a lot of pressure into your heel

1543
05:11:54.000 --> 05:11:59.040
and it feels amazing, yet the arches need to be

1544
05:11:59.080 --> 05:12:09.959
a bit more gentle, or stretching your toes gently a

1545
05:12:10.159 --> 05:12:14.439
massage in the bottoms of your toes with my fingers,

1546
05:12:16.680 --> 05:12:30.520
each one individually, moving her to the left leg to

1547
05:12:30.599 --> 05:12:38.880
do exactly the same thing, starting at the top of

1548
05:12:38.959 --> 05:12:43.599
the thighs, work in the back of the thighs and

1549
05:12:43.680 --> 05:12:56.119
the sides, massaging deeply and gently the whole area, working

1550
05:12:56.200 --> 05:13:05.279
all the way down. And this is an area that

1551
05:13:06.360 --> 05:13:14.200
maybe you could like to spend more time relaxing and messaging.

1552
05:13:17.040 --> 05:13:22.520
So perhaps if you wanted like a bigger future recording,

1553
05:13:23.040 --> 05:13:30.319
I want to spend more time on one particular area.

1554
05:13:31.759 --> 05:13:43.799
As you move down to your calf muscles, massage and

1555
05:13:43.919 --> 05:13:59.319
your calf muscles firmly and gently, moving down your raincord

1556
05:13:59.479 --> 05:14:05.560
into your feet. Massage in the backs of your feet,

1557
05:14:07.360 --> 05:14:16.680
the bottoms of your feet, stretching your toes and massage

1558
05:14:16.720 --> 05:14:24.159
in each tone individually. And the feeling of pleasure and

1559
05:14:24.400 --> 05:14:29.639
release that you experience when your having your feet massaged

1560
05:14:31.400 --> 05:14:50.400
feels really good. Now should turn over in your mind.

1561
05:14:51.720 --> 05:15:01.479
Laying on your back, I'm just going to start again

1562
05:15:04.720 --> 05:15:19.479
for your neck area in your shoulders, just to get

1563
05:15:19.520 --> 05:15:29.319
back in touch with that area. And as you move up,

1564
05:15:37.080 --> 05:15:41.919
I can clean my hands, make them more fresh, because

1565
05:15:41.959 --> 05:15:51.040
now I'm going to message your face gently, starting off

1566
05:15:51.080 --> 05:16:01.959
with your forehead. Your eyes are closed, I can just

1567
05:16:02.479 --> 05:16:08.799
stretch your eyes a little bit, pushing up on your eyebrows,

1568
05:16:15.520 --> 05:16:28.360
just massaging around your scalp, massaging down your cheeks, around

1569
05:16:28.400 --> 05:16:41.040
your ears, into your chaw, gently the sides of your neck,

1570
05:16:44.880 --> 05:17:02.799
your chin m hmm, and just moving down from your

1571
05:17:02.880 --> 05:17:10.759
neck down to your chest, starting by massage in the

1572
05:17:10.840 --> 05:17:19.799
very top of your chest where the collarbone is, either

1573
05:17:19.959 --> 05:17:31.799
side of the collarbone, and then just massage in the

1574
05:17:31.840 --> 05:17:52.919
hole of the chest, moving the chest around, because it's

1575
05:17:53.000 --> 05:17:58.000
quite a large area. You can move from one side

1576
05:17:58.080 --> 05:18:08.840
to the next, moving my hands underneath pretty much where

1577
05:18:08.880 --> 05:18:18.720
your arms are stretching up, stretching some of the muscles

1578
05:18:18.720 --> 05:18:28.159
of your back in the process, moving up over your chest,

1579
05:18:32.720 --> 05:18:48.919
and they're moving down again. They'll allowing my hands. They

1580
05:18:49.119 --> 05:18:57.639
just massage gently and slide down towards your stomach, starting

1581
05:18:57.680 --> 05:19:03.919
in the middle of your chest, and then gradually my

1582
05:19:04.080 --> 05:19:11.959
hands moving apart and massaging and sliding at the same time,

1583
05:19:13.880 --> 05:19:30.319
moving down to just below your rib cage, moving down

1584
05:19:32.840 --> 05:19:40.040
and then massaging up again, giving your chest all the

1585
05:19:40.119 --> 05:19:56.439
attention that it needs to feel completely relaxed. Remembering that

1586
05:19:56.520 --> 05:20:00.240
I'm also going to be focusing on your side. It's

1587
05:20:00.279 --> 05:20:05.400
as well, an area that really doesn't get much attention

1588
05:20:07.919 --> 05:20:17.319
but feels really good when it's massaged. Just stroking my

1589
05:20:17.520 --> 05:20:25.479
hands down the sides of your body, just below your arms,

1590
05:20:26.080 --> 05:20:38.560
all the way down to your hips. Now moving to

1591
05:20:38.680 --> 05:20:44.240
your stomach area, I'm going to stand one side of

1592
05:20:44.279 --> 05:20:46.759
you like I did when I did your lower back.

1593
05:20:49.319 --> 05:20:54.400
I'm gonna do a similar process of just stretching the

1594
05:20:54.520 --> 05:21:08.159
muscles from your side, gently massaging from one side to

1595
05:21:08.240 --> 05:21:16.799
the next, move in a whole area from below your

1596
05:21:16.919 --> 05:21:20.880
ribs all the way down to below your belly button,

1597
05:21:28.040 --> 05:21:30.200
and I'm then move around to the other side of

1598
05:21:30.240 --> 05:21:48.959
you and repeat that process of relaxing deeply, calmly. You

1599
05:21:49.000 --> 05:21:56.319
feel loose, you feel free. And it's something about having

1600
05:21:56.360 --> 05:22:04.720
your stomach message that's different from any other part because

1601
05:22:04.759 --> 05:22:09.279
we do have a tendency of holding a different kind

1602
05:22:09.319 --> 05:22:13.279
of stress in our stomachs that we may not be

1603
05:22:13.360 --> 05:22:24.680
aware of. As I now message your stomach in front

1604
05:22:24.680 --> 05:22:37.799
of your stomach, making circles around your belly button, anything

1605
05:22:38.000 --> 05:22:47.479
going the other way around. There's a gentleness and a

1606
05:22:47.639 --> 05:22:59.400
freedom that comes from feeling how you're feeling as a Now,

1607
05:22:59.599 --> 05:23:08.959
move down the tops of your thighs, the muscles, massaging them,

1608
05:23:09.040 --> 05:23:12.479
and I can do this two legs at the same time,

1609
05:23:14.639 --> 05:23:24.040
pressing down, massaging deeply those muscles in your thighs at

1610
05:23:24.080 --> 05:23:32.919
front of your thighs, and moving down to your knees,

1611
05:23:33.720 --> 05:23:46.400
gently massaging your knees, Sliding down your shins, putting pressure

1612
05:23:46.479 --> 05:23:54.240
on either side of your shin gently softly but firmly,

1613
05:23:58.400 --> 05:24:08.240
moving down to your ankles, stroking the tops of your feet,

1614
05:24:14.240 --> 05:24:19.680
and then with each foot in each hand, just gently

1615
05:24:19.880 --> 05:24:28.240
messaging the whole of the foot, the top, the bottom,

1616
05:24:28.959 --> 05:24:37.319
your heel, your ankle, your toes, messaging every part of

1617
05:24:37.360 --> 05:24:47.799
your feet. Feels so good. Just let go and enjoy

1618
05:24:48.240 --> 05:25:12.279
the process. Enjoy feeling so deeply relaxed, so much comfort,

1619
05:25:12.479 --> 05:25:19.439
and so many feelings that come just from touching your skin.

1620
05:25:30.200 --> 05:25:36.159
And you can just lie there for as long as

1621
05:25:36.200 --> 05:25:50.279
you choose, enjoying the feeling of deep comfort from being massaged.

1622
05:25:52.240 --> 05:25:52.560
By me.

1623
05:26:00.080 --> 05:26:21.799
Why fear deeply, right, And all we're gonna do is

1624
05:26:25.360 --> 05:26:41.840
blow out some candles. In your mind, there are going

1625
05:26:41.919 --> 05:26:52.319
to be a hundred candles, and you're going to blow

1626
05:26:52.479 --> 05:27:02.840
each one out individually, one by one, starting at one hundred.

1627
05:27:03.919 --> 05:27:15.599
As I count down all the way down to one,

1628
05:27:15.799 --> 05:27:24.759
and each time I say a number, you can imagine

1629
05:27:24.759 --> 05:27:31.240
that candle in front of you, and I'd like you

1630
05:27:31.360 --> 05:27:46.919
to actually physically generally blow that candle out, just.

1631
05:27:50.560 --> 05:27:50.599
This.

1632
05:27:50.720 --> 05:27:59.919
It's not big blows, just a gentle, and that candle

1633
05:28:01.479 --> 05:28:10.799
will extinguish. And then I'll say the next number as

1634
05:28:10.799 --> 05:28:20.040
we move down, and you can just blow that one

1635
05:28:20.080 --> 05:28:29.840
out as well. And as we move down the numbers,

1636
05:28:34.360 --> 05:28:42.959
you'll find yourself feeling more and more relaxed, and if

1637
05:28:43.000 --> 05:28:51.479
you need to sleep, you'll also find yourself becoming incredibly

1638
05:28:51.959 --> 05:29:04.720
tired and sleepy. In fact, you may struggle to blow

1639
05:29:04.720 --> 05:29:18.799
out all one hundred of these candles as you feel

1640
05:29:21.680 --> 05:29:45.439
more and more deeply relaxed, more and more deeply tired,

1641
05:29:49.720 --> 05:29:58.159
And the further you go down, the more your mind

1642
05:29:59.240 --> 05:30:11.720
start to drift. You may find that you stop listening

1643
05:30:11.880 --> 05:30:24.479
to me after a while. And even though there may

1644
05:30:24.520 --> 05:30:33.279
be background sounds where you are, you'll be aware of

1645
05:30:33.319 --> 05:30:48.880
those sounds at the moment, be may start to just

1646
05:30:52.520 --> 05:31:11.959
not even notice them at all because they're unimportant. Where

1647
05:31:12.000 --> 05:31:19.560
I am, I've got the sounds of the birds. There's horrors,

1648
05:31:19.680 --> 05:31:27.639
the pigeon who likes to say hello sometimes, and there's

1649
05:31:27.680 --> 05:31:38.279
the odd plane that goes by, maybe traffic and trains

1650
05:31:38.319 --> 05:31:50.880
in the distance, But none of that scene is important whatsoever.

1651
05:31:55.479 --> 05:32:10.080
More candles you blow out less important. Anything is. More

1652
05:32:10.439 --> 05:32:22.720
handles you blow out, the further you seem to move away.

1653
05:32:28.240 --> 05:32:35.360
From sounds and.

1654
05:32:32.799 --> 05:32:45.200
From general date days, stuff seems to just move away

1655
05:32:47.720 --> 05:32:56.000
on its own. You feel more.

1656
05:32:58.200 --> 05:33:00.599
Calma yahm.

1657
05:33:02.520 --> 05:33:18.840
With every candle you blow out, h guiding you to

1658
05:33:19.000 --> 05:33:32.119
the next number, do you hear me say? And then

1659
05:33:32.200 --> 05:33:34.360
you blow that candle out.

1660
05:33:34.919 --> 05:33:38.799
To h.

1661
05:33:43.240 --> 05:34:07.000
So easy, so simple. We're gonna start by introducing the

1662
05:34:07.040 --> 05:34:25.400
first candle, which is a hundred. First candles one hundred.

1663
05:34:30.200 --> 05:34:44.439
When you blow that candle out, you'll find immediately a

1664
05:34:45.040 --> 05:34:59.040
slight change in how you feel, as well as a

1665
05:34:59.159 --> 05:35:21.360
real sense of positivity growing within you, relaxation and sleepiness expanding.

1666
05:35:30.159 --> 05:35:46.680
Starting with one hundred, blow out that candle, now h

1667
05:35:58.799 --> 05:37:25.240
ninety not candle ninety eight, candle ninety seven, Can we

1668
05:37:25.720 --> 05:38:48.479
like this sick? And ninety five? Hand ninety four, candle

1669
05:38:54.240 --> 05:40:16.159
ninety three and ninety two and ninety one, ten to

1670
05:40:18.959 --> 05:42:48.479
ninety eighty two, nine and eighty eight and eighties handle eighties,

1671
05:43:41.040 --> 05:45:00.799
eight five and hand and a to two.

1672
05:45:06.240 --> 05:46:08.240
Hut and.

1673
05:46:17.279 --> 05:48:52.799
Two one.

1674
05:47:53.919 --> 05:48:47.080
Jen seventy nine, Candle seventy eight, candle seventy seven, candle

1675
05:48:50.680 --> 05:49:54.119
seventy six, candle seventy five, candle seventy four, candle seventy three,

1676
05:50:05.000 --> 05:51:08.400
candle seventy two, candle seventy one, candle seventy one, candle

1677
05:51:12.200 --> 05:52:15.560
seventy and sixty nine, candle sixty eight, candle sixty seven,

1678
05:52:20.319 --> 05:53:08.639
candle sixty five, candle sixty four mm hmm, candle sixty four,

1679
05:53:24.560 --> 05:54:23.360
candle sixty three, candle sixty two and sixty one, candle

1680
05:54:28.080 --> 05:55:58.479
sixty and fifty nine, handle fifty eight, candle fifty seven,

1681
05:56:08.919 --> 05:57:37.240
candle fifty six, candle fifty five, candle fifty four, handle

1682
05:57:39.720 --> 05:59:38.240
fifty three, candle fifty two, Cando fifty two, handle fifty two,

1683
05:59:39.200 --> 06:01:16.759
candle fifty one, candle fifty candle foty nine, candle forty eight,

1684
06:01:54.119 --> 06:03:39.000
candle forty seven, tend forty six, handle forty five and

1685
06:03:39.080 --> 06:05:49.560
forty two candle Who do you? Candle forty candle thirty nine,

1686
06:06:23.680 --> 06:07:48.599
can't do thirty eight, can't do thirty seven, candle thirty five,

1687
06:08:32.040 --> 06:10:38.799
Jen thirty four, handle thirty three handle thirty one, chandle

1688
06:10:43.000 --> 06:14:22.159
thirty Yeah twenty eighteen nine, candle twenty eight and twenty seven,

1689
06:14:20.959 --> 06:16:37.319
twenty six, candle twenty five can when ye four end

1690
06:16:37.840 --> 06:18:29.639
twenty thirty and doing deep two and went you want

1691
06:18:36.200 --> 06:21:28.200
and to winty en can do ninety chendle seventeen, canl

1692
06:21:32.439 --> 06:24:52.680
sixteen chance fourteen ten to tu well four and eleven

1693
06:25:29.959 --> 06:28:24.680
ye jame do nine and eight s.

1694
06:28:28.439 --> 06:29:23.360
Six camp.

1695
06:29:27.119 --> 06:31:05.000
F can do, woo can doy.

1696
06:31:16.680 --> 06:32:02.319
Yes, can.

1697
06:32:07.599 --> 06:32:58.880
Two ten.

1698
06:33:06.040 --> 06:33:18.599
Or let go of all of those thoughts, worries, concerns

1699
06:33:18.840 --> 06:33:25.599
about the past, thoughts about the future, and even things

1700
06:33:25.639 --> 06:33:29.959
you've been thinking about today. Just let it all go

1701
06:33:33.240 --> 06:33:40.959
because none of it is useful in this moment. This

1702
06:33:41.200 --> 06:34:01.080
is your opportunity to just focus on feeling relaxed, allowing

1703
06:34:01.159 --> 06:34:09.240
yourself to get in touch with that natural sense of

1704
06:34:09.319 --> 06:34:17.959
peace that we all have within us. It's available for everyone.

1705
06:34:19.080 --> 06:34:24.040
It just sometimes takes a little bit of effort to

1706
06:34:24.200 --> 06:34:30.279
set up the right time and place in order for

1707
06:34:30.360 --> 06:34:39.400
you to just let go. Because when you do decide

1708
06:34:39.639 --> 06:34:45.000
to let go and relax, that's what your body starts

1709
06:34:45.080 --> 06:34:55.360
to do. Because you've chosen, You've chosen to just allow

1710
06:34:55.479 --> 06:35:01.319
your body to unwind. And your mind starts to slow down,

1711
06:35:04.639 --> 06:35:09.080
and it's a nice feeling. It's a nice feeling at

1712
06:35:09.080 --> 06:35:15.040
the beginning, just to know that you have chosen to

1713
06:35:15.159 --> 06:35:24.240
decide to relax deeply, and because you've made that decision,

1714
06:35:26.000 --> 06:35:33.080
your body will just follow suit. Because sometimes all the

1715
06:35:33.200 --> 06:35:37.959
muscles in your body need is just permission from you

1716
06:35:39.000 --> 06:35:47.520
to relax. Because so often we're busy, we're going from

1717
06:35:47.560 --> 06:35:51.639
here to there, we're walking around, and we're doing stuff,

1718
06:35:53.880 --> 06:36:00.240
and the body doesn't have any time or space to

1719
06:36:00.400 --> 06:36:07.560
really relax deeply. So it kind of waits for you

1720
06:36:07.680 --> 06:36:16.880
to lead the way, waits for your permission. And when

1721
06:36:16.919 --> 06:36:23.680
you do give your permission, when you give to say so,

1722
06:36:23.880 --> 06:36:31.680
when you say okay, it's time for your body to

1723
06:36:31.840 --> 06:36:40.599
let go completely and relax totally, your body just follows.

1724
06:36:43.599 --> 06:36:49.040
It's like a breath of relief. Ah good, I can

1725
06:36:49.080 --> 06:36:56.119
now relax. That feeling at the end of a day,

1726
06:36:56.200 --> 06:37:00.520
of a very physical day that you may experience in past,

1727
06:37:01.639 --> 06:37:04.240
but you get home and you just sit down on

1728
06:37:04.279 --> 06:37:08.080
a chair, maybe you kick your shoes off, and our

1729
06:37:08.319 --> 06:37:14.520
ah feels so nice knowing that you don't have to

1730
06:37:14.560 --> 06:37:19.240
get up again for a little while, at least if

1731
06:37:19.279 --> 06:37:21.919
you choose. You can just sit there for maybe an

1732
06:37:21.959 --> 06:37:35.279
hour to it feels blissful, and just by sitting down

1733
06:37:35.560 --> 06:37:40.240
like that, your body knows that it's time to relax.

1734
06:37:41.840 --> 06:37:47.720
Your body has been given permission from you. Because it's

1735
06:37:47.759 --> 06:37:58.000
a mindset in your mind, you're prepared to let go

1736
06:37:58.119 --> 06:38:08.279
of everything and just completely allow all the stress of

1737
06:38:08.319 --> 06:38:26.520
your body to evaporate. Any tensions can just gradually vanish.

1738
06:38:26.720 --> 06:38:38.479
It's almost like magic, really, because that sense of relaxation

1739
06:38:38.759 --> 06:38:44.840
in your body is a very natural state. It's not

1740
06:38:44.919 --> 06:38:49.799
something unusual. It may feel unusual when you first start

1741
06:38:49.840 --> 06:38:54.360
to relax, if you if you haven't really spent a

1742
06:38:54.400 --> 06:38:58.680
lot of time focusing and giving yourself this space to

1743
06:38:58.840 --> 06:39:04.119
let go legally and relax, they seem are most alien,

1744
06:39:06.000 --> 06:39:11.919
but it isn't. It's actually the most natural thing in

1745
06:39:11.959 --> 06:39:22.319
the world to let go completely, to relax totally, the

1746
06:39:22.360 --> 06:39:33.319
most natural thing in the world to allow yourself to

1747
06:39:33.599 --> 06:39:41.439
feel really calm in your mind. And it is almost

1748
06:39:42.000 --> 06:39:49.119
like a literal unwinding. It's like you press a button

1749
06:39:51.720 --> 06:39:58.200
and all the tension just releases, and it's like a wheel,

1750
06:39:58.520 --> 06:40:02.799
like a cog, like the inside of the clock, just unwinding,

1751
06:40:03.400 --> 06:40:07.319
and it's almost like you could see the little wind

1752
06:40:07.439 --> 06:40:13.319
up knob that's used just going the opposite way that

1753
06:40:13.360 --> 06:40:19.319
you choose to wind it up, and the energy that

1754
06:40:19.520 --> 06:40:29.759
frenetic stress for energy gradually winding down, losing its power,

1755
06:40:31.000 --> 06:40:38.599
losing its strength as a sense of relaxation becomes stronger

1756
06:40:39.639 --> 06:40:49.240
and deeper, and you may find a the more relaxed

1757
06:40:50.560 --> 06:41:01.520
you feel, that your mind starts to wander, maybe just

1758
06:41:01.599 --> 06:41:05.599
seem to stop listening to me for a while, and

1759
06:41:05.680 --> 06:41:11.040
your mind goes somewhere else, and then you realize you're

1760
06:41:11.080 --> 06:41:16.360
listening to me again, and that was just your mind

1761
06:41:16.439 --> 06:41:26.799
to drifting to sleep, which is quite natural, because sometimes

1762
06:41:26.959 --> 06:41:34.040
when we're stressed and tense, we're not mean I actually

1763
06:41:34.080 --> 06:41:39.080
be aware of what we need, what we physically or

1764
06:41:39.119 --> 06:41:49.400
emotionally need in this moment. But when you allow your

1765
06:41:49.439 --> 06:41:55.240
body and mind to relax completely, and you let go

1766
06:41:55.319 --> 06:42:04.520
of all thoughts, concerns, these ideas, all letting them go,

1767
06:42:05.400 --> 06:42:13.799
allow them to drop onto the floor, when you start

1768
06:42:13.919 --> 06:42:22.479
to get in touch with the feelings of such relaxation,

1769
06:42:26.200 --> 06:42:32.799
this feels so nice, to be in touch with the

1770
06:42:33.040 --> 06:42:42.400
calmness of the different body parts as they become looser

1771
06:42:43.880 --> 06:42:58.240
and looser, even your breathing seems easier and more natural, effortless,

1772
06:43:00.840 --> 06:43:06.360
as that cool enters through your mouth or nose into

1773
06:43:06.360 --> 06:43:17.279
your lungs, breathing in comfort and relaxation, and then just

1774
06:43:17.400 --> 06:43:26.759
breathing out any excess remain intentional stress from every part

1775
06:43:26.959 --> 06:43:34.360
of your body and mind. And as you start to

1776
06:43:34.439 --> 06:43:42.799
focus on your mind, maybe you notice that things have

1777
06:43:42.959 --> 06:43:50.159
come to a standstill or maybe just much much lower

1778
06:43:50.200 --> 06:43:59.840
than before, because your mind is not really needed when

1779
06:44:00.119 --> 06:44:08.159
listening to my voice, which allows your mind to relax

1780
06:44:10.200 --> 06:44:18.319
just as deeply as your body. And that's synchronicity between

1781
06:44:19.759 --> 06:44:29.560
the relaxation of your body and relaxation of your mind.

1782
06:44:31.360 --> 06:44:41.319
Let you know that feeling completely calm, loose, and relaxed

1783
06:44:43.759 --> 06:45:00.080
really is a great healing experience fear and has so

1784
06:45:00.159 --> 06:45:08.319
many positive benefits for your body, mind, and your life.

1785
06:45:10.680 --> 06:45:17.360
To be able to let go everything and to relax

1786
06:45:18.520 --> 06:45:29.479
completely in all parts of your body and mind. Even

1787
06:45:29.560 --> 06:45:44.959
your bones are axed, all your muscles are arixed, even

1788
06:45:45.159 --> 06:45:58.680
the skin that covers your body is relaxed. Every hair

1789
06:46:01.799 --> 06:46:16.159
that you have is also deeply relaxed, and your brain

1790
06:46:20.000 --> 06:46:29.319
really starts to feel the benefits of this healing relaxation

1791
06:46:34.560 --> 06:46:40.520
and as you focus on the inside of your scalp,

1792
06:46:41.000 --> 06:46:46.840
where your brain is, you can start to realize and

1793
06:46:47.080 --> 06:47:00.799
notice the benefits of your brain relaxing deeply. Your brain

1794
06:47:02.439 --> 06:47:12.919
continues to relax, it sends those messages to the rest

1795
06:47:12.959 --> 06:47:23.520
of your body and your mind to rely, relax even

1796
06:47:23.799 --> 06:47:45.919
more deeply, relaxy more completely, letting go of any remaining

1797
06:47:46.520 --> 06:47:56.639
thoughts or concerns allowed and just drop onto the floor

1798
06:47:58.159 --> 06:48:06.680
because they're no longer necessary in this moment, In this

1799
06:48:06.959 --> 06:48:21.720
moment of deep relaxation and calmness, filling your brain with

1800
06:48:22.119 --> 06:48:44.840
deep concentrated heathing, calming, relaxing every part of your brain,

1801
06:48:49.279 --> 06:49:05.799
feeling so loose and comfortable, so relaxed, and be peaceful.

1802
06:49:09.080 --> 06:49:21.200
Your brain feels so light, that's so healthy. That sense

1803
06:49:21.279 --> 06:49:35.200
of deep, deep comfort really does allow you to enjoy

1804
06:49:37.319 --> 06:49:46.959
those ever increase in sensations of comfort that are spreading

1805
06:49:48.439 --> 06:50:00.959
throughout your body, relaxing each and every muscle of your

1806
06:50:02.680 --> 06:50:23.439
eat deeper and deeper, much more deeper than before, much

1807
06:50:23.799 --> 06:50:38.000
more comfort spreading through your body. In your mind, be

1808
06:50:39.759 --> 06:50:57.000
so peaceful and calm, so very fair, peaceful in avery

1809
06:50:57.479 --> 06:51:15.599
part of your body, lett him go everything averything, so

1810
06:51:16.919 --> 06:51:33.919
peaceful and calm, so relax a very second, the passes

1811
06:51:36.959 --> 06:51:38.000
you feel.

1812
06:51:39.919 --> 06:51:52.799
Dper dper relaxed, dper.

1813
06:51:53.759 --> 06:52:11.119
And dperlax, calm, so calm, peace for.

1814
06:52:13.880 --> 06:52:23.159
So very peace from your head down to your ties.

1815
06:52:26.319 --> 06:52:40.080
Such peace and comfort growing all the time, Such peace

1816
06:52:40.959 --> 06:52:54.639
and comfort spreading through your body and mind deep and deeper.

1817
06:52:57.319 --> 06:53:10.560
Such comfort spreading and sinking deeper into every muscle of

1818
06:53:10.759 --> 06:53:27.520
your body, so that you feel amazing, so relaxed, so

1819
06:53:28.119 --> 06:53:38.240
piece so.

1820
06:53:33.439 --> 06:53:35.400
So relax.

1821
06:53:38.799 --> 06:53:55.200
And peace, letting go everything. I'm gonna do a body scan,

1822
06:53:56.959 --> 06:54:03.840
focusing on firstly you feel in your body, not trying

1823
06:54:03.880 --> 06:54:10.360
to change how you feel, not trying to relax, not

1824
06:54:10.439 --> 06:54:16.040
trying to move away from any discomfort or stress or tension.

1825
06:54:17.279 --> 06:54:24.040
Just accepting, observing and accepting how you feel in the

1826
06:54:24.080 --> 06:54:30.400
different parts of your body, just allowing yourself to be

1827
06:54:30.680 --> 06:54:38.200
exactly as you are, to notice to get in touch

1828
06:54:42.759 --> 06:54:49.959
with how you actually feel in this moment. So I'm

1829
06:54:49.959 --> 06:55:00.959
going to start off by focusing on your hands. Just

1830
06:55:01.040 --> 06:55:09.040
be aware of your hands. I'd like you to move

1831
06:55:09.119 --> 06:55:14.319
your hands around, just maybe move your fingers a little bit.

1832
06:55:16.759 --> 06:55:22.959
I've been enclosing your hands very gently, just so that

1833
06:55:23.159 --> 06:55:31.000
you can get in touch with how your hands and

1834
06:55:31.119 --> 06:55:52.119
your fingers feel very very slow movements. Focusing now on

1835
06:55:52.279 --> 06:55:59.400
your feet, and if you can just do kind of

1836
06:55:59.400 --> 06:56:04.360
an equival with your feet is you've just done with

1837
06:56:04.520 --> 06:56:13.159
your hands, Maybe turn in your ankles, moving your feet around,

1838
06:56:15.119 --> 06:56:25.599
moving your toes gently but only very gently and very slowly,

1839
06:56:28.520 --> 06:56:44.119
noticing how your feet feel in this moment. Focusing now

1840
06:56:44.159 --> 06:56:51.479
and your eyes. I like you to just focus on

1841
06:56:51.520 --> 06:56:57.279
your eyelids. Maybe you can open and close your eyes

1842
06:56:57.439 --> 06:57:01.840
a couple of times to really get in touch with

1843
06:57:02.680 --> 06:57:07.400
how you feel. When you do close your eyes. The

1844
06:57:07.520 --> 06:57:13.759
muscle changes in your eyes when you do close them,

1845
06:57:16.560 --> 06:57:23.080
maybe raising your eyebrows, it stretches the tops of your eyes,

1846
06:57:26.200 --> 06:57:34.680
perhaps squinting your eyes, scrunching up your eyes, just so

1847
06:57:34.759 --> 06:57:41.959
you can heal it again, in touch with all aspects

1848
06:57:43.119 --> 06:58:02.599
of how your eyes feel right now. Now focusing on

1849
06:58:02.680 --> 06:58:07.119
your thighs, and you know it just starts you to

1850
06:58:07.680 --> 06:58:17.720
gently tense your thighs, just very very gently, just enough

1851
06:58:18.959 --> 06:58:31.000
so you can become more attuned to the physical sensation

1852
06:58:32.720 --> 06:58:37.880
of your upper legs, the front of your thighs, in

1853
06:58:37.959 --> 06:58:51.439
the backs of your thighs, noticing and observing how your

1854
06:58:51.479 --> 06:59:06.599
thighs feel right now, Moving your focus to the back

1855
06:59:06.639 --> 06:59:13.240
of your neck, just noticing the back of your neck,

1856
06:59:14.680 --> 06:59:20.000
the muscles, and of course they lead to the side

1857
06:59:20.040 --> 06:59:24.240
of your neck. They also lead to the top of

1858
06:59:24.279 --> 06:59:30.919
your back, which leads to your shoulders. So as your

1859
06:59:30.959 --> 06:59:36.720
focus on the back of your neck, maybe you can

1860
06:59:37.599 --> 06:59:43.200
move your head gently upwards as if you're looking up,

1861
06:59:45.080 --> 06:59:51.080
Maybe moving your head down as if you're looking down.

1862
06:59:53.880 --> 06:59:58.959
Perhaps moving your head side to side, right to left,

1863
07:00:00.759 --> 07:00:13.720
only very slowly, very gently. I'm not trying to force anything.

1864
07:00:15.479 --> 07:00:25.680
It has to be very very gentle, just so you can.

1865
07:00:26.680 --> 07:00:28.360
Be more.

1866
07:00:29.959 --> 07:00:39.400
In touch with the feelings, with the sensations of physical

1867
07:00:40.720 --> 07:00:50.279
sensations of how the back of your neck feels. Right now,

1868
07:00:57.560 --> 07:01:05.720
as we our focus on the tops of your arms,

1869
07:01:07.919 --> 07:01:12.799
the parts where your biceps and your triceps are between

1870
07:01:12.799 --> 07:01:20.599
your elbow and your shoulders. To focus on those parts,

1871
07:01:21.560 --> 07:01:27.279
the tops of your arms, you may like to just

1872
07:01:28.000 --> 07:01:39.319
tense them, but very very gently and slowly, so you're

1873
07:01:39.319 --> 07:01:49.200
not straining or put in any pressure whatsoever on your arms.

1874
07:01:51.479 --> 07:01:58.159
It's just so that you can gain more of a

1875
07:01:58.479 --> 07:02:09.639
sense of how your upper arms are feeling in this moment,

1876
07:02:12.639 --> 07:02:23.400
and just noticing as you gently, very gently and slowly

1877
07:02:25.119 --> 07:02:36.240
tighten the muscles and then let go. Notice how the

1878
07:02:36.279 --> 07:02:51.119
tops of your arms feel. Right now, there's a now

1879
07:02:51.720 --> 07:03:02.200
focus on your stomach, the area the lower abdomen area

1880
07:03:02.639 --> 07:03:11.080
below your belly button, moving all the way down to

1881
07:03:11.159 --> 07:03:23.119
your hips, just above your grind. Maybe you're able to

1882
07:03:23.200 --> 07:03:36.159
tense these muscles in that area very very gently and slowly,

1883
07:03:41.799 --> 07:03:46.000
if that's a difficult thing to do, and maybe you

1884
07:03:46.040 --> 07:03:56.599
can just move your body, pushing your stomach up, maybe

1885
07:03:56.720 --> 07:04:00.400
moving a little bit to the side using your hip,

1886
07:04:02.279 --> 07:04:10.639
just so you can get more in tune with how

1887
07:04:10.680 --> 07:04:29.680
your lower abdomen area is feeling in this moment. Just

1888
07:04:30.080 --> 07:04:52.279
noticing the physical sensations or your lower abdomen as you

1889
07:04:52.560 --> 07:05:05.840
move your attention to your mouth, notice in your lips

1890
07:05:07.799 --> 07:05:25.200
and inside your mouth, your teeth, your guns, your tongue.

1891
07:05:25.880 --> 07:05:34.599
Just noticing how your tongue and your mouth feels. It

1892
07:05:34.639 --> 07:05:43.680
may help by moving your tongue around your mouth, moving

1893
07:05:43.720 --> 07:05:51.159
it to your left, maybe pressing it gently against the

1894
07:05:51.360 --> 07:05:57.599
side of your mouth, and then to the right, gently

1895
07:05:58.080 --> 07:06:06.040
to the side of your mouth, perhaps pressing up against

1896
07:06:04.880 --> 07:06:12.959
the top of your mouth, and then down gently against

1897
07:06:13.000 --> 07:06:23.520
the bottom of your mouth, always very slowly and a

1898
07:06:24.040 --> 07:06:43.639
very very gentle so that you can be aware of

1899
07:06:43.720 --> 07:06:49.840
how you feel in your mouth area.

1900
07:07:01.080 --> 07:07:07.599
Now I'm going to focus.

1901
07:07:09.080 --> 07:07:23.840
On your wrists, and I'll ask you to maybe just

1902
07:07:25.000 --> 07:07:33.680
routate your wrists by moving your hands in a circular

1903
07:07:33.840 --> 07:07:47.040
motion very gently and slowly, just so that you can

1904
07:07:52.400 --> 07:08:07.520
feel the sensation is that you are currently experiencing in

1905
07:08:10.520 --> 07:08:21.439
your risks. Perhaps move in your hands up and down

1906
07:08:23.599 --> 07:08:51.319
again very very gently and slowly, very gentzl and slow.

1907
07:09:04.400 --> 07:09:20.799
As we now start to observe your lower back. The

1908
07:09:21.119 --> 07:09:31.959
bad part is just above your hips, where your coxix

1909
07:09:32.040 --> 07:09:45.080
are a whole area which also really does include the

1910
07:09:45.360 --> 07:09:52.319
signs of your body because those muscles are very much connected.

1911
07:09:57.560 --> 07:10:03.040
Has those muscles or to move into your hip area

1912
07:10:04.000 --> 07:10:19.439
connecting to your buttocks the side of your hips, and

1913
07:10:19.560 --> 07:10:28.159
if you're physically able to do so, maybe you can

1914
07:10:28.959 --> 07:10:41.680
very gently just move body ever so slightly, very slowly

1915
07:10:44.720 --> 07:11:02.919
to side to side, just enough to gauge how you

1916
07:11:03.000 --> 07:11:20.040
feel in your lower back. Perhaps it could even move

1917
07:11:20.200 --> 07:11:34.959
your hips gently up and down gently slowly in order

1918
07:11:35.159 --> 07:11:48.919
to be in touch with the physical sensations of your

1919
07:11:49.040 --> 07:12:18.200
lower back. As we now move your attention to your

1920
07:12:18.360 --> 07:12:26.080
jaw an area from your chin all the way up

1921
07:12:27.479 --> 07:12:34.040
to near where your ears are the hole of your jaw.

1922
07:12:44.319 --> 07:12:51.200
You can just if it's okay to do same. Gently

1923
07:12:52.639 --> 07:13:02.520
open your mouth, not wide, no stretching, just very gently

1924
07:13:02.880 --> 07:13:17.080
and slowly opening your mouth thing closing your mouth very

1925
07:13:17.319 --> 07:13:32.840
gently and slowly, so you can.

1926
07:13:34.880 --> 07:13:36.159
Be in touch.

1927
07:13:42.560 --> 07:14:15.919
With how your jaw feels now and I to sit

1928
07:14:16.200 --> 07:14:31.599
now your chest area, and you don't need to do

1929
07:14:31.680 --> 07:14:40.040
anything to move your chest because it moves every time

1930
07:14:40.240 --> 07:14:56.560
you breathe, and it moves very gently and slowly automatically

1931
07:14:58.680 --> 07:15:13.319
with each bread you take as your focus on how

1932
07:15:13.400 --> 07:15:57.439
your chest feels when you breathe. Move in your focus

1933
07:15:59.360 --> 07:16:16.200
two forearms, your elbows. Maybe you're able to very gently

1934
07:16:18.080 --> 07:16:29.880
and slowly tense the muscles in your forearms, and when

1935
07:16:29.919 --> 07:16:37.080
you do that, you can feel your elbows as well,

1936
07:16:46.279 --> 07:17:18.200
very gently and slowly, gently and softly ob saving your

1937
07:17:18.479 --> 07:17:51.599
forearms and helpers. No your focus of the rest of

1938
07:17:51.680 --> 07:18:03.360
your back, your upper back in the middle.

1939
07:18:04.560 --> 07:18:21.000
The middle of your back again, this part of your.

1940
07:18:20.880 --> 07:18:35.959
Body news also every time you breathe. You may not

1941
07:18:35.959 --> 07:18:50.040
notice that. Usually these you observe your upper back in

1942
07:18:50.200 --> 07:19:00.119
the middle of your back. You can really feel that

1943
07:19:01.720 --> 07:19:57.080
gento and no movement. Moving your focus into your area,

1944
07:20:00.360 --> 07:20:09.599
the butte as, your brain, those muscles, and those bones

1945
07:20:12.119 --> 07:20:53.159
in your midsection. Just noticing how you're hips feel. Right now,

1946
07:21:00.360 --> 07:21:16.240
you can very very gently move your hips, maybe side

1947
07:21:16.360 --> 07:22:03.240
to side, very gently and slowly, very very gently, softly. No,

1948
07:22:09.000 --> 07:22:25.799
everything starts to slow down, including the thoughts in your

1949
07:22:25.880 --> 07:22:37.720
mind and your mind itself just starts to gradually. It

1950
07:22:37.759 --> 07:22:44.119
doesn't have to be instant, but just gradually starting to

1951
07:22:45.520 --> 07:22:54.400
It's almost like time is storing chin. It's a slower

1952
07:22:54.439 --> 07:23:02.360
pace to maybe what you're used to in your day

1953
07:23:02.400 --> 07:23:24.520
to day life. It's a slower movement of energy, very

1954
07:23:28.799 --> 07:23:37.279
small movements which make up the larger movements, which is

1955
07:23:37.279 --> 07:23:45.080
always the case. Now. When you move your hand, it

1956
07:23:45.159 --> 07:23:47.959
might seem like it's one movement, but it's lots of

1957
07:23:48.720 --> 07:24:01.159
minute different muscles moving in accordance with each other. What

1958
07:24:01.479 --> 07:24:13.919
happens in this space that we're sharing is we move

1959
07:24:14.080 --> 07:24:34.799
from that big movement into those smaller movements, starting to

1960
07:24:34.959 --> 07:24:46.040
focus on how your body feels, not just as a whole,

1961
07:24:47.400 --> 07:24:50.560
not just oh, i'm feel in this way. I'm feeling

1962
07:24:51.599 --> 07:24:57.639
stressed or tense, or I'm feeling relaxed and calm. I'm

1963
07:24:57.680 --> 07:25:04.840
feeling this way, I'm feeling that way, starting to notice

1964
07:25:04.880 --> 07:25:17.279
that your body begins to present to you small feelings

1965
07:25:18.720 --> 07:25:36.000
around your body, small physical sensations in your legs, whether

1966
07:25:36.360 --> 07:25:51.919
pleasurable or not. Maybe resisting the temptation to label them

1967
07:25:52.040 --> 07:25:59.639
or to judge them, those feelings, just thinking them, thinking

1968
07:25:59.680 --> 07:26:12.919
about them is just being neutral, just feelings, not being

1969
07:26:13.959 --> 07:26:24.279
particularly concerned, but just noticing what your body is telling you.

1970
07:26:32.040 --> 07:26:38.240
The feelings in your arms, instead of feeling the hole

1971
07:26:38.479 --> 07:26:48.040
of the arm, maybe notice those individual feelings for all

1972
07:26:48.040 --> 07:26:59.799
those different muscles and the skin, the hairs of your own,

1973
07:27:02.040 --> 07:27:16.159
all the internal parts of your arms, the veins, the bones,

1974
07:27:18.959 --> 07:27:25.080
just being aware of maybe your elbow on your right

1975
07:27:25.200 --> 07:27:35.840
arm has a certain feeling. Maybe your left wrist also

1976
07:27:36.080 --> 07:27:59.159
has its own individual physical sensation. What about your forearm

1977
07:28:00.159 --> 07:28:12.479
on your right arm, you're right forearm. There may not

1978
07:28:12.520 --> 07:28:20.319
be any particular feeling that you could even give a

1979
07:28:20.400 --> 07:28:27.599
name to, may not feel like anything other than just

1980
07:28:28.159 --> 07:28:39.040
a feeling. You know it's there. The feelings in your shoulders,

1981
07:28:41.439 --> 07:28:45.119
perhaps your shoulders, when you think about them, you're kind

1982
07:28:45.159 --> 07:28:50.319
of almost like they're the same, you know, the same feeling,

1983
07:28:52.119 --> 07:28:55.479
almost like both of your shoulders are just one thing.

1984
07:28:57.279 --> 07:29:08.360
Of course, they're not. And when you focus on your

1985
07:29:08.439 --> 07:29:16.680
left shoulder and then on your right shoulder, maybe find

1986
07:29:16.799 --> 07:29:22.240
that you move the muscles a little bit, maybe tense

1987
07:29:22.319 --> 07:29:47.919
the muscles gently, noticing the difference in each shoulder, your

1988
07:29:47.959 --> 07:30:03.880
lower back, the left side of your lower back and

1989
07:30:04.680 --> 07:30:15.400
the right side of your lower back. Of course that

1990
07:30:15.560 --> 07:30:28.040
connection to your buttocks and to your hips, and also

1991
07:30:28.200 --> 07:30:42.000
moving up into the middle of your back. And sometimes

1992
07:30:42.319 --> 07:30:45.799
like right now, actually when I focus on their part,

1993
07:30:47.159 --> 07:30:51.560
when I focused on my buttocks and then I focused

1994
07:30:51.599 --> 07:30:55.759
on the middle of my back, I almost felt like

1995
07:30:55.919 --> 07:31:00.720
the muscles in my lower back were being stretched very gently,

1996
07:31:05.439 --> 07:31:10.759
just stretched a little bit. Even though I wasn't doing

1997
07:31:10.840 --> 07:31:19.639
anything to try to stretch your lower back, it just

1998
07:31:19.680 --> 07:31:32.000
seemed to happen. The feeling of very gently stretching your

1999
07:31:32.040 --> 07:31:51.200
lower back comes along. I have feeling in your chest,

2000
07:31:58.759 --> 07:32:12.200
just noticing what sensations you are experiencing in your chest

2001
07:32:12.439 --> 07:32:28.759
right now. And there's so much of the chest. Obviously

2002
07:32:28.759 --> 07:32:32.439
there's the collar bone leading to the chest. You've got

2003
07:32:32.439 --> 07:32:41.080
the chest bone, You've got the muscles in your chest.

2004
07:32:43.840 --> 07:32:49.919
Of course, if you're female, there's possibly the breasts. If

2005
07:32:49.959 --> 07:32:58.119
you're male, you've got the different well why not that

2006
07:32:58.240 --> 07:33:05.720
different these days. But there may be more muscles at

2007
07:33:05.759 --> 07:33:12.000
the top of the chest, but at the side underneath

2008
07:33:13.119 --> 07:33:15.959
it's pretty much the same. Whether you're a man or

2009
07:33:16.000 --> 07:33:22.439
a woman. There's muscles there, muscles that stretch out to

2010
07:33:22.560 --> 07:33:27.080
your back, as well as breast tissue which stretches and

2011
07:33:27.200 --> 07:33:34.919
moves into your back, to just being aware of your chest,

2012
07:33:43.799 --> 07:34:11.159
being with whatever feeling there is in your chest. When

2013
07:34:11.159 --> 07:34:19.040
I noticed that, I focus on my chest, I feel

2014
07:34:19.040 --> 07:34:23.720
it in my back and my upper back. I mean,

2015
07:34:23.759 --> 07:34:25.560
I guess the obvious reason.

2016
07:34:25.279 --> 07:34:35.360
Would be because you know, I'll breathe in in, and.

2017
07:34:35.479 --> 07:34:39.080
It stretches my chest and my back at the same time.

2018
07:34:46.959 --> 07:35:02.200
It feels it feels okay, it doesn't feel I got

2019
07:35:02.200 --> 07:35:08.520
a little bit of pain in my right chest, a

2020
07:35:08.520 --> 07:35:14.680
little bit, not pain, but a little discomfort, maybe stiffness possibly,

2021
07:35:15.200 --> 07:35:24.080
I don't know. I noticed my shoulders are also wanting

2022
07:35:24.279 --> 07:35:31.240
to flex for some reason. I think that's probably part

2023
07:35:31.319 --> 07:35:39.840
of my upper back, that connection between my shoulders my

2024
07:35:39.959 --> 07:35:45.479
upper back, because I can move my shoulders and stretch

2025
07:35:45.599 --> 07:35:53.200
the muscles in my back, moving the shoulders backwards or up,

2026
07:35:55.080 --> 07:36:01.479
which then moves I think it's the scapulous in your back.

2027
07:36:11.479 --> 07:36:19.240
It feels quite nice. Actually, a good thing about this

2028
07:36:19.479 --> 07:36:24.279
is you can, if you want to, you can just

2029
07:36:27.799 --> 07:36:39.520
flex or stimulate the various muscles in your body gently

2030
07:36:40.959 --> 07:36:44.479
in order to get more of a sense of how

2031
07:36:44.520 --> 07:36:59.400
they feel. And when you're relaxing, when you do tense

2032
07:36:59.479 --> 07:37:03.159
and muscles or and you let it go and you

2033
07:37:03.279 --> 07:37:12.520
let it relax, it relaxes way more than it would normally.

2034
07:37:17.439 --> 07:37:22.959
That you have to feel that you're able to do that.

2035
07:37:24.319 --> 07:37:28.200
There's no point in doing it if there's an issue

2036
07:37:30.000 --> 07:37:35.520
with the per part of your body. You need to

2037
07:37:35.560 --> 07:37:46.000
be gentle with yourself at all times when relaxing deeply.

2038
07:37:49.000 --> 07:38:04.240
It's important to be kind to yourself as you notice

2039
07:38:04.400 --> 07:38:15.520
your mind. How much has your mind slowed down since

2040
07:38:15.599 --> 07:38:42.040
we started this recording, How came and peaceful is your

2041
07:38:42.080 --> 07:38:54.240
mind right now? We have nothing to think about and

2042
07:38:54.520 --> 07:39:02.040
just my voice to listen to. Because you know, the

2043
07:39:02.119 --> 07:39:12.959
intention behind this recording is relaxation. At the very least,

2044
07:39:14.400 --> 07:39:18.959
for you to feel more relaxed at the end of

2045
07:39:19.159 --> 07:39:28.119
recording than you did at the beginning. At the very least,

2046
07:39:32.159 --> 07:39:41.439
for your mind to slow down because your body continues

2047
07:39:43.200 --> 07:39:59.759
to relax, because that's what you want to happen. That's

2048
07:39:59.799 --> 07:40:26.560
what you expect to happen, for relaxation, to fill your body,

2049
07:40:29.279 --> 07:40:36.520
maybe calm in your mind to the point of boredom.

2050
07:40:38.000 --> 07:41:21.840
When you start maybe to drift away breasting, it's almost

2051
07:41:22.080 --> 07:41:31.279
as if you're moving further away from your body in

2052
07:41:31.360 --> 07:41:44.840
your mind, just leaving that there, kind of liking it

2053
07:41:45.279 --> 07:41:51.200
an escape pod in the spaceship a movie, a space movie,

2054
07:41:51.279 --> 07:41:54.919
you know, when they get into a little part in it.

2055
07:41:55.119 --> 07:42:11.240
Since the month far away from the spaceship, safe to

2056
07:42:11.360 --> 07:43:38.400
dream and continue to relax, drifting so slow, empe so,

2057
07:43:38.400 --> 07:44:24.439
so rare empe so and focusing on the feeling of

2058
07:44:24.680 --> 07:44:37.080
those individual parts of your body. That's a relaxing one

2059
07:44:37.119 --> 07:44:41.439
by one.

2060
07:44:45.240 --> 07:44:45.799
You may.

2061
07:44:47.479 --> 07:45:01.240
Find that every now and then you realize that you

2062
07:45:01.360 --> 07:45:10.000
are listening to my voice because your mind started to

2063
07:45:10.200 --> 07:45:25.479
imagine something different, maybe started to almost move into some

2064
07:45:25.759 --> 07:45:34.200
kind of a dreamy state, and then you become aware

2065
07:45:34.360 --> 07:45:43.759
of my voice again. And even though you may want

2066
07:45:43.799 --> 07:45:48.759
to focus on my voice, you may also wish to

2067
07:45:51.279 --> 07:46:02.959
allow your mind to just drift naturally into that space

2068
07:46:03.159 --> 07:46:27.159
of comfort and safety. As you feel more comfort spreading

2069
07:46:27.520 --> 07:46:40.279
through your body like a warm blanket covering you gently,

2070
07:46:44.279 --> 07:47:02.439
keeping your body at just the perfect temperature, and even

2071
07:47:02.520 --> 07:47:14.599
if you can hear background sounds, they just don't seem

2072
07:47:14.720 --> 07:47:31.720
to matter anymore. As that sensor, peace spreads through your

2073
07:47:31.799 --> 07:47:45.680
mind like a gentle breeze, yet strong enough to blow

2074
07:47:45.720 --> 07:47:56.479
away all negativity, strong.

2075
07:47:56.240 --> 07:47:56.680
Enough to.

2076
07:48:00.119 --> 07:48:10.240
Remove from your mind any anxiety or stress that was

2077
07:48:10.400 --> 07:48:25.560
there before, and blow away any other thoughts or feelings

2078
07:48:25.880 --> 07:48:51.360
that just don't fit with the sense relaxation, that is

2079
07:48:51.599 --> 07:49:17.000
feeling your body and your mind. Unless you focus on

2080
07:49:17.080 --> 07:49:23.560
your mind and count down from ten down to one,

2081
07:49:24.880 --> 07:49:35.279
and with each number you hear, your mind will become

2082
07:49:41.319 --> 07:50:01.680
slightly more relaxed, just just slightly end down to nine,

2083
07:50:02.439 --> 07:50:09.479
just a slight movement from nine down to eight, just

2084
07:50:09.520 --> 07:50:27.360
another small change in how you feel. Eight down to seven.

2085
07:50:29.360 --> 07:50:34.840
That feeling is a gap, almost like a gap that

2086
07:50:35.159 --> 07:50:44.840
starts to get wider, the gap between those feelings that

2087
07:50:45.000 --> 07:50:52.080
you used to have in your mind compared to the

2088
07:50:52.080 --> 07:50:59.599
feelings you have there growing now, feelings of comfort and

2089
07:50:59.720 --> 07:51:11.240
see security and confidence, And the gap becomes wider. Eight

2090
07:51:11.319 --> 07:51:18.279
down to seven, seven down to six, And when you

2091
07:51:18.319 --> 07:51:25.119
get to five, your mind will start to have a

2092
07:51:25.159 --> 07:51:38.400
certain physical sensation, almost like there's a magnet outside of

2093
07:51:38.400 --> 07:51:44.639
your head, sucking the tension and the stress and any

2094
07:51:44.759 --> 07:51:52.319
remaining feelings that you don't want, sucking them out through

2095
07:51:52.360 --> 07:52:02.360
your skull and in down to four or you can

2096
07:52:02.599 --> 07:52:10.919
start to really experience that sense of not just emptiness,

2097
07:52:11.119 --> 07:52:24.959
but space, a place full of fresh air, place where

2098
07:52:25.000 --> 07:52:31.520
you can stretch. It's almost as if as you go

2099
07:52:31.639 --> 07:52:37.040
down to four and three, your mind is expanding, with

2100
07:52:37.400 --> 07:52:50.439
this sense of peace and tranquility growing as it moves

2101
07:52:50.560 --> 07:53:01.360
down to When you get to one, your mind just

2102
07:53:01.759 --> 07:53:14.400
feels exactly how you want to feel. It's almost perfect feeling,

2103
07:53:20.200 --> 07:53:31.759
maybe a sensation that you'd like to keep a place

2104
07:53:32.040 --> 07:53:53.720
that's safe, where nothing can affect you at all. And

2105
07:53:53.880 --> 07:53:59.919
you can stay in that that space of comfort and confident,

2106
07:54:02.840 --> 07:54:09.840
confident in your own ability to create this space and

2107
07:54:09.880 --> 07:54:17.040
this feeling of comfort within your own mind just by

2108
07:54:17.200 --> 07:54:27.200
counting from ten down to one. And this is something

2109
07:54:27.360 --> 07:54:31.639
that you can do yourself when you're on your own

2110
07:54:36.279 --> 07:54:40.279
the time, when you can maybe sit down, maybe just

2111
07:54:40.319 --> 07:54:52.400
for a few minutes, close your eyes, just count slowly

2112
07:54:53.040 --> 07:55:06.360
from ten down to one and re experience these feelings

2113
07:55:07.799 --> 07:55:16.200
in your mind. And when you feel that way in

2114
07:55:16.279 --> 07:55:31.880
your mind, your body copies your mind and that feeling

2115
07:55:32.040 --> 07:55:39.159
is spread through your spine and your nervous system into

2116
07:55:39.240 --> 07:55:45.919
every part of your body, travels through your blood stream,

2117
07:55:51.479 --> 07:56:11.959
heathing and relaxing every particle of your existence. Now we

2118
07:56:12.080 --> 07:56:20.959
can we can practice this a few times before the

2119
07:56:21.080 --> 07:56:25.639
end of the recording, and then you can practice on

2120
07:56:25.720 --> 07:56:33.240
your own. And each time you contfort ten about one,

2121
07:56:37.880 --> 07:56:49.040
the feelings of comfort, calmness, and deep deep relaxation becomes

2122
07:56:49.360 --> 07:57:05.279
stronger and deeper feeling your mind and your brain. With

2123
07:57:05.479 --> 07:57:15.000
these positive chemicals, the spread throughout your body, relaxing you

2124
07:57:16.919 --> 07:57:26.479
so quickly, relaxing your whole body and mind so very

2125
07:57:28.119 --> 07:57:43.200
very easily, just by counting from ten down to one.

2126
07:57:44.400 --> 07:57:47.560
That's we're going to do. Now. I'm going to count

2127
07:57:47.599 --> 07:57:52.080
from ten down to one. I'd like you to repeat

2128
07:57:52.200 --> 07:57:59.080
the number after me. So when I say ten, you

2129
07:57:59.119 --> 07:58:11.599
can just repeat to yourself ten. Just notice, be aware

2130
07:58:12.840 --> 07:58:20.200
of how you feel in your mind and your body.

2131
07:58:24.639 --> 07:58:31.080
Then when I say nine, you can repeat to yourself

2132
07:58:33.959 --> 07:58:49.200
nine again, noticing the increase in comfort and calmness in

2133
07:58:49.279 --> 07:58:59.479
your mind and in your body. The same when I

2134
07:58:59.560 --> 07:59:14.959
say eight, when I say seven, six, when I say five, four,

2135
07:59:18.840 --> 07:59:30.159
when I say three, two, And lastly, you want to

2136
07:59:30.240 --> 07:59:35.360
say one, you can repeat that number.

2137
07:59:42.799 --> 07:59:43.000
Now.

2138
07:59:43.080 --> 07:59:48.639
Of course, when you do this on your own without

2139
07:59:48.759 --> 07:59:53.880
listening to me, you can say the numbers or whatever

2140
07:59:55.360 --> 08:00:03.840
speed that you feel is necessary for you, so you

2141
08:00:03.959 --> 08:00:09.759
can adapt. So if you feel you want to say

2142
08:00:09.880 --> 08:00:15.759
the numbers ten down to one faster than I do,

2143
08:00:17.479 --> 08:00:20.040
then you go ahead and do that. Or if you

2144
08:00:20.240 --> 08:00:24.279
feel when you do it yourself that you'd like to

2145
08:00:24.439 --> 08:00:32.880
have more more space between the numbers, maybe take a

2146
08:00:32.919 --> 08:00:39.759
lot longer to get from ten all the way down

2147
08:00:40.319 --> 08:00:57.360
to one, that's your choice also to do. So I'm

2148
08:00:57.360 --> 08:01:05.840
going to count from ten down to one, and when

2149
08:01:05.880 --> 08:01:09.639
I get to one, that will be the end of

2150
08:01:09.759 --> 08:01:15.279
this recording, and less of course, you're listening with music,

2151
08:01:16.479 --> 08:04:06.560
and the music will continue. Ten nine five four y

2152
08:05:57.599 --> 08:06:43.520
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

2153
08:06:48.400 --> 08:07:40.400
ten nine eight seven, six, five four three two one.

2154
08:07:43.599 --> 08:07:54.000
Now open your eyes, noticing how you physically feel having

2155
08:07:54.080 --> 08:08:01.720
counted down from twenty to one, allowing stress and tension

2156
08:08:02.200 --> 08:08:06.840
to leave through your fingertips and your toes. And as

2157
08:08:06.840 --> 08:08:11.599
you focus on your fingertips maybe they feel a little

2158
08:08:11.599 --> 08:08:18.840
bit tingly, which is suppose quite an understanding, considering the

2159
08:08:18.959 --> 08:08:29.799
tension has been exiting your body through your fingertips. So

2160
08:08:29.919 --> 08:08:32.400
now I'm going to count from twenty down to one again.

2161
08:08:32.840 --> 08:08:41.400
This time you're going to feel relief of tension and

2162
08:08:41.479 --> 08:08:52.400
stress in the anxiety that you may have leaving through

2163
08:08:52.400 --> 08:08:58.360
your stomach. Just leaving through your stomach, almost as if

2164
08:08:58.919 --> 08:09:05.319
it's just releasing the whole of your stomach. You'll naval

2165
08:09:06.799 --> 08:09:09.799
to just above your chest or below your chest, rather

2166
08:09:10.880 --> 08:09:14.599
so surround in your belly button area, the whole area.

2167
08:09:16.240 --> 08:09:20.919
You can feel the tension of your body wherever it's left,

2168
08:09:21.159 --> 08:09:26.520
just releasing from the area. And you may notice that

2169
08:09:26.560 --> 08:09:31.680
your stomach will become very relaxed as I count down

2170
08:09:32.639 --> 08:10:57.080
from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2171
08:11:01.040 --> 08:11:17.840
three two what And you can open your eyes again

2172
08:11:17.919 --> 08:11:20.599
if you choose, or you can just keep them closed

2173
08:11:21.319 --> 08:11:27.319
because it feels relaxing. Just notice how your stomach feels.

2174
08:11:28.439 --> 08:11:32.080
I notice there's your focus. Just do a little scan

2175
08:11:32.319 --> 08:11:41.799
of your body. Just notice how your body feels, focusing

2176
08:11:41.639 --> 08:11:48.840
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2177
08:11:51.840 --> 08:11:58.759
just noticing, and you know, you may start to feel

2178
08:12:01.240 --> 08:12:05.080
more of a sense of tiredness, which may be the

2179
08:12:05.159 --> 08:12:11.240
reason you listening to this recording because you would like

2180
08:12:11.439 --> 08:12:20.959
to let go completely of everything and drift off into

2181
08:12:21.000 --> 08:12:36.000
a nice, natural, calm, relaxing sleep. So now we're going

2182
08:12:36.080 --> 08:12:45.560
to focus on your forehead, and if you choose, you

2183
08:12:45.599 --> 08:12:50.720
can incorporate your eyes in this focus as well. Your

2184
08:12:50.759 --> 08:12:57.360
forehead and your eyes. It's that whole area basically, almost

2185
08:12:57.400 --> 08:13:00.200
as if you were wearing a mask, you know, like

2186
08:13:00.279 --> 08:13:05.119
a I don't know, a Batman mask or something.

2187
08:13:05.360 --> 08:13:05.439
Or.

2188
08:13:07.560 --> 08:13:10.240
I'm trying to fa zorro or something, you know, the

2189
08:13:10.319 --> 08:13:13.400
kind of mask that covers your eyes, but also covers

2190
08:13:13.479 --> 08:13:20.119
quite a lot of the forehead. Focusing on that area

2191
08:13:20.240 --> 08:13:22.520
because that's the area that we're now going to release

2192
08:13:23.400 --> 08:13:28.959
tension and stress from your mind, from your brain, from

2193
08:13:29.040 --> 08:13:33.200
your mind, and any tension that you may have remaining

2194
08:13:33.240 --> 08:13:38.720
in your face, in your neck and your jaw, your eyes,

2195
08:13:39.560 --> 08:13:45.360
your forehead, and or your scalp. So basically any tension

2196
08:13:46.000 --> 08:13:50.880
within your head area, including your mind and your brain,

2197
08:13:54.639 --> 08:13:58.680
and that's going to be released through your forehead in

2198
08:13:58.759 --> 08:14:06.720
your eyes. As a countdown again from twenty down to

2199
08:14:06.840 --> 08:15:26.159
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2200
08:15:29.840 --> 08:15:59.360
Five, four, three, one ninety seen.

2201
08:16:01.520 --> 08:16:09.080
As you scan your face withdraw your eyes, the cheap bones,

2202
08:16:09.279 --> 08:16:18.639
your ears, your forehead, your scalp, your neck, the back

2203
08:16:18.680 --> 08:16:21.720
of your neck, in the front of your neck, the

2204
08:16:21.959 --> 08:16:30.840
sides of your neck, and your throat. Mm hmmm. Noticing

2205
08:16:32.159 --> 08:16:41.400
being aware of the comfort increased be in the relaxation,

2206
08:16:43.479 --> 08:16:48.360
not just in your head and neck and mind, also

2207
08:16:48.880 --> 08:16:58.400
the rest of your body. Just notice how loose and

2208
08:16:58.639 --> 08:17:05.080
calm you feel, and how easily it is to just

2209
08:17:05.240 --> 08:17:32.200
let go completely, let go completely, how easily. That's what

2210
08:17:32.200 --> 08:17:35.639
I'm going to do now, is I wanted to focus

2211
08:17:35.759 --> 08:17:43.000
on the top of your head, and we're going.

2212
08:17:42.959 --> 08:17:43.799
To allow.

2213
08:17:45.119 --> 08:17:53.479
Every last piece of tension or stress of mind, be

2214
08:17:53.799 --> 08:17:59.479
lingering or hiding in your body or mind or head.

2215
08:18:00.759 --> 08:18:01.240
To just.

2216
08:18:02.919 --> 08:18:08.599
Be sucked out at the top of your head and

2217
08:18:08.799 --> 08:18:17.200
released into the air. You want sucked out into the clouds.

2218
08:18:19.759 --> 08:18:24.639
Imagine a be cloud of God your head almost like

2219
08:18:24.680 --> 08:18:30.840
a whirlpool, and this can suck that tension out the

2220
08:18:30.919 --> 08:18:37.319
top of your head and just take it away. The

2221
08:18:37.439 --> 08:18:44.479
good to focus. Imagine an opening on the top of

2222
08:18:44.520 --> 08:18:50.520
your head with a tension and stress, and any remaining

2223
08:18:50.759 --> 08:18:54.360
issues may be worries of concerns.

2224
08:18:53.720 --> 08:18:55.240
That are no use to you.

2225
08:18:55.400 --> 08:18:59.200
Now you can all be sucked out at the top

2226
08:18:59.240 --> 08:19:05.720
of your head. I've taken away as I count down

2227
08:19:05.759 --> 08:20:46.880
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2228
08:20:50.599 --> 08:21:05.720
Five, four, three two.

2229
08:21:10.959 --> 08:21:38.080
Wha breathe, noticing how you feel, how relaxed and calm

2230
08:21:39.639 --> 08:21:54.040
you physically and mentally feel right now, how peaceful your

2231
08:21:54.240 --> 08:22:00.720
mind feels. It feels so nice that you let go

2232
08:22:02.799 --> 08:22:12.159
to give yourself some space to breathe easily, to think calmly,

2233
08:22:16.959 --> 08:22:21.840
and just to take a break from all that pointless

2234
08:22:22.000 --> 08:22:27.520
worry and concerns about things that you don't need to

2235
08:22:27.599 --> 08:22:38.240
think about right now, because this is your time to

2236
08:22:38.439 --> 08:22:47.319
let go. This is your space to enjoy feeling deeply relaxed,

2237
08:22:49.360 --> 08:22:56.840
peaceful in your mind, relaxed in your body. They can

2238
08:22:56.959 --> 08:23:06.319
feel so good, so nice to just not have to

2239
08:23:06.360 --> 08:23:17.560
do anything, to be able to really enjoy that serenity

2240
08:23:18.279 --> 08:23:26.279
that comes of letting go completely that peacefulness that comes

2241
08:23:26.439 --> 08:23:44.159
with being in this peaceful space. And you can keep

2242
08:23:44.560 --> 08:23:49.279
this sense of calmness for as long as you choose.

2243
08:23:57.279 --> 08:24:04.439
If you choose to drift off to deep, healing natural sleep,

2244
08:24:05.680 --> 08:24:12.439
then you can do that. It's completely up to you,

2245
08:24:17.200 --> 08:24:21.919
and you can keep this feeling of calmness physically and

2246
08:24:22.000 --> 08:24:28.040
in your mind as long as you choose to feel

2247
08:24:28.200 --> 08:24:43.759
completely relaxed, completely relaxed. And I'd like you to make

2248
08:24:43.880 --> 08:24:57.400
up your mind that you're going to relax, and I

2249
08:24:57.520 --> 08:25:01.200
want to explore that with you. It feels like when

2250
08:25:01.240 --> 08:25:10.560
you actually decide that you're going to relax, not forcing yourself,

2251
08:25:10.599 --> 08:25:16.840
but giving yourself that. Yes, it is a command, really,

2252
08:25:16.880 --> 08:25:23.840
isn't it. When you're telling yourself relax in a gentle

2253
08:25:23.919 --> 08:25:30.959
but firm way, that only you can really tell yourself

2254
08:25:31.400 --> 08:25:34.279
in that way. You can't really have someone else saying

2255
08:25:34.279 --> 08:25:40.400
to you, now it relax, relax, you know, and it

2256
08:25:40.479 --> 08:25:42.919
needs to be gentle, but you can't. Someone else can't

2257
08:25:42.959 --> 08:25:52.080
really have the same the same kind of influence or

2258
08:25:52.319 --> 08:26:00.520
power that you have over your own physicality about how

2259
08:26:00.639 --> 08:26:10.840
you feel, because when you say it to yourself, it

2260
08:26:11.080 --> 08:26:18.919
means more. It's personal and your brain and your unconscious

2261
08:26:19.080 --> 08:26:25.279
mind and your body listens to what you say. So

2262
08:26:25.520 --> 08:26:29.360
for example, we'll test it out. We'll do a little test,

2263
08:26:29.479 --> 08:26:30.959
a few little tests.

2264
08:26:30.560 --> 08:26:34.080
Along the way, and you can get more of an

2265
08:26:34.159 --> 08:26:40.759
idea of the force, a positive force that you can

2266
08:26:40.880 --> 08:26:48.479
have in creating a sense of comfort and relaxation in

2267
08:26:48.520 --> 08:26:52.279
your body and your mind quite quickly.

2268
08:26:53.680 --> 08:27:04.400
Just by you telling yourself to relax. So I want

2269
08:27:04.400 --> 08:27:11.439
to start by it's focus on your hands. To focus

2270
08:27:11.439 --> 08:27:14.119
on your hands and just tell your hands to relax,

2271
08:27:15.119 --> 08:27:20.119
and just say relax. As you focus on your hands,

2272
08:27:22.279 --> 08:27:26.840
you could say my hands are relaxed, or I want

2273
08:27:26.880 --> 08:27:31.200
my hands to relax. I think if you actually do

2274
08:27:31.279 --> 08:27:39.319
it directly by focusing and imagining that your hands can

2275
08:27:39.560 --> 08:27:42.319
hear what you're saying. You know they've got little ears,

2276
08:27:42.959 --> 08:27:48.200
which is a little weird. So talking to your hands

2277
08:27:48.840 --> 08:28:05.200
and just say relax, medicin how your hands start to relax.

2278
08:28:17.560 --> 08:28:21.080
Now focus on your eyes and tell your eyes to relax.

2279
08:28:22.200 --> 08:28:26.919
You just say in the same word relax, and find

2280
08:28:26.959 --> 08:28:34.599
the right tone for you. You know, I might say relax,

2281
08:28:35.279 --> 08:28:43.479
but you you might say relax or relax. You know,

2282
08:28:43.720 --> 08:28:49.400
you might say it differently to yourself, and that's important

2283
08:28:50.240 --> 08:28:56.319
for you to gauge what feels right for you, to

2284
08:28:56.520 --> 08:29:01.799
just tell your eyes to relax whilst focusing on your eyes,

2285
08:29:02.240 --> 08:29:06.959
your eyelids, the muscles around your eyes, your eyebrows, and

2286
08:29:07.200 --> 08:29:13.439
just tell your eyes directly relax.

2287
08:29:15.279 --> 08:29:15.599
Now.

2288
08:29:42.279 --> 08:29:52.439
Now, I just did that myself, and sometimes you may

2289
08:29:52.560 --> 08:29:57.240
feel that you need a bit more time or the

2290
08:29:57.319 --> 08:30:01.400
different parts to relax, you know, as I started talking again,

2291
08:30:01.959 --> 08:30:07.040
and maybe that part hasn't relaxed fully, But what happened

2292
08:30:07.080 --> 08:30:09.360
is that it will just continue to relax even though

2293
08:30:09.360 --> 08:30:16.639
I'm talking. And that's happening with my eyes. Something else

2294
08:30:16.639 --> 08:30:21.319
I noticed is when I started focusing on my eyes,

2295
08:30:21.560 --> 08:30:25.080
that actually almost became They got worse before they got

2296
08:30:25.159 --> 08:30:28.119
better in a way. So I felt a degree of

2297
08:30:28.279 --> 08:30:34.959
tension growing in my eyes and then disappearing. So I

2298
08:30:35.000 --> 08:30:37.560
think what that was really it was just me becoming

2299
08:30:37.680 --> 08:30:44.000
more aware of the tension that was already there that

2300
08:30:44.080 --> 08:30:49.599
I wasn't focused on it before, so I wasn't really

2301
08:30:50.319 --> 08:31:07.680
acknowledging it or really conscious to those feelings. Yeah, my

2302
08:31:07.799 --> 08:31:11.959
eyes is still continuing to relax, as well as my hands. Actually,

2303
08:31:15.439 --> 08:31:20.840
my hands have got a certain kind of energy like

2304
08:31:21.080 --> 08:31:26.279
not buzzing, but I can kind of fueler a degree

2305
08:31:26.279 --> 08:31:32.200
of energy in my hands. Maybe that's where the tension

2306
08:31:32.279 --> 08:31:43.759
has been released. Maybe that's the cause in that the

2307
08:31:43.799 --> 08:31:46.080
next part, I think we should focus on the back

2308
08:31:46.119 --> 08:31:48.720
of the neck. That's a part which is quite often,

2309
08:31:50.799 --> 08:31:53.200
or for me, holds tension. I don't know about it

2310
08:31:53.200 --> 08:31:57.919
for yourself, but I think it's quite a standard place

2311
08:31:58.000 --> 08:32:05.400
where tension is sometimes help so, and I'm doing exactly

2312
08:32:05.439 --> 08:32:07.880
what you're doing as you do it as well, so

2313
08:32:07.959 --> 08:32:12.520
I'm telling my body parts to relax as well. So

2314
08:32:12.560 --> 08:32:14.759
if you tell your neck at the back of your neck,

2315
08:32:15.240 --> 08:32:17.479
focus on the back of your neck, and just say

2316
08:32:20.360 --> 08:32:24.919
relax in your own words, in your own tone, in

2317
08:32:24.959 --> 08:32:27.840
your own voice. You can say out loud, or you

2318
08:32:27.840 --> 08:32:32.799
can just say it to yourself internally. But you're focusing

2319
08:32:33.159 --> 08:32:37.119
and you're saying it literally to the back of your neck,

2320
08:32:37.919 --> 08:32:40.439
as if the back of your neck can actually hear

2321
08:32:41.240 --> 08:32:48.479
what you're saying. So do that now, Just say relax.

2322
08:32:48.520 --> 08:32:51.439
To the back of your neck, and I'll do the same.

2323
08:33:30.279 --> 08:33:33.799
And what I noticed, and you may have had similar

2324
08:33:33.880 --> 08:33:38.360
thing is even though I was focusing on the back

2325
08:33:38.400 --> 08:33:49.400
of my neck, other parts started to I don't know,

2326
08:33:49.639 --> 08:33:53.080
show themselves to me, or maybe because they want to

2327
08:33:53.080 --> 08:33:57.000
be relaxed as well. But I started noticing the feelings

2328
08:33:57.040 --> 08:34:00.479
in my shoulders, attention in my shoulders and in my

2329
08:34:00.560 --> 08:34:07.840
upper back. Whether that was because my back of my

2330
08:34:07.919 --> 08:34:13.439
neck was saying, well, I'm pretty much okay. It's the

2331
08:34:13.560 --> 08:34:23.200
other parts that need attention, but my low back of

2332
08:34:23.200 --> 08:34:27.119
my neck is still relaxing. But I just became more

2333
08:34:27.119 --> 08:34:33.759
aware of other parts that needed attention. Now, this might

2334
08:34:33.880 --> 08:34:38.720
happen and it's not. It doesn't mean that it's going

2335
08:34:38.720 --> 08:34:44.000
any wrong. It just means you're being notified of more

2336
08:34:44.080 --> 08:34:51.720
places that also want to feel relaxed. So I'm going

2337
08:34:51.799 --> 08:34:54.000
to focus on my upper back.

2338
08:34:55.240 --> 08:34:56.279
So you can do the.

2339
08:34:56.200 --> 08:35:02.360
Same, even if you don't have any feelings of tension

2340
08:35:02.759 --> 08:35:07.360
that obvious in your upper back, if you just focus

2341
08:35:07.439 --> 08:35:12.520
on your back and the whole area from the shoulder

2342
08:35:12.560 --> 08:35:17.840
blades down to the middle of your back and your spine.

2343
08:35:19.319 --> 08:35:21.840
And with me, it's more the shoulder blades that are

2344
08:35:22.000 --> 08:35:32.159
more Yeah, that's the parts that really sort of given

2345
08:35:32.240 --> 08:35:38.080
me the nod that they need to relax. In the sounds,

2346
08:35:38.119 --> 08:35:41.319
going to ask that part to relax and you.

2347
08:35:41.279 --> 08:35:41.959
Can do the same.

2348
08:35:42.040 --> 08:36:08.880
Now relapse your upper back. There's something strange happened there,

2349
08:36:09.319 --> 08:36:16.360
and this often happens. I've been doing this for sixteen

2350
08:36:16.439 --> 08:36:23.799
years or something, and often I'm one'm surprised, but amazed

2351
08:36:23.880 --> 08:36:29.880
really that there can be a feeling. So, when I

2352
08:36:29.919 --> 08:36:33.439
was focusing on the back of my neck, my upper

2353
08:36:33.439 --> 08:36:38.400
back was starting to feel quite stressed and in need

2354
08:36:38.479 --> 08:36:44.000
of attention. As soon as I started talking to you

2355
08:36:44.119 --> 08:36:49.919
about my upper back and talking about getting ready to

2356
08:36:50.040 --> 08:36:55.360
ask the upper back to relax, whypa back already started

2357
08:36:55.400 --> 08:37:00.959
to relax. It's almost as if it doesn't need to

2358
08:37:01.000 --> 08:37:11.599
hear the words, just needs attention, just needs to be noticed.

2359
08:37:20.279 --> 08:37:25.560
And that is something that often happens in this type

2360
08:37:25.560 --> 08:37:33.040
of situation. Is when you start to relax a couple

2361
08:37:33.080 --> 08:37:37.400
of parts of your body, as we've done with our hands,

2362
08:37:38.200 --> 08:37:44.400
our eyes and the eyelids, and now back of the neck,

2363
08:37:48.080 --> 08:37:53.080
top of the back, up the back, the rest of

2364
08:37:53.119 --> 08:37:57.119
the body seems to just take notice.

2365
08:37:59.319 --> 08:38:01.119
And is so in its.

2366
08:38:01.000 --> 08:38:08.759
Own way to start relaxing. Other parts of your body

2367
08:38:09.479 --> 08:38:18.959
start to just become looser. I suppose it's kind of

2368
08:38:19.000 --> 08:38:22.759
like a bit of an avalanche, you know, the little

2369
08:38:22.759 --> 08:38:26.159
ball starts rolling and before you know it, the whole

2370
08:38:26.200 --> 08:38:29.119
of your body is completely relaxed and can't.

2371
08:38:38.159 --> 08:38:38.639
And if you.

2372
08:38:38.639 --> 08:38:50.279
Focus on your face, you focus on your eyes, your eyelids,

2373
08:38:50.599 --> 08:39:00.400
your eyebrows, and the muscles around your eyes. Maybe you

2374
08:39:00.439 --> 08:39:05.520
start to notice that your forehead is more relaxed than

2375
08:39:05.560 --> 08:39:12.959
it was. Maybe your face is more relaxed. I would

2376
08:39:12.959 --> 08:39:17.119
say my entire face is a lot more relaxed than

2377
08:39:17.159 --> 08:39:31.279
it was. So we're going to focus now on your

2378
08:39:31.279 --> 08:39:39.119
shoulders again, just like before. Just tell your shoulders. I mean,

2379
08:39:39.520 --> 08:39:42.000
you can do them individually. You can do the right

2380
08:39:42.040 --> 08:39:46.200
shoulder and left shoulder. I just generally do both at

2381
08:39:46.240 --> 08:39:51.720
the same time. Just tell your shoulders as you focus

2382
08:39:51.840 --> 08:39:55.759
on them in your mind, focus on thew and feel

2383
08:39:56.439 --> 08:40:04.479
maybe you can see them in of mind's eye. Just

2384
08:40:04.520 --> 08:40:49.040
tell your shoulders to relax as nice as they relax.

2385
08:40:59.479 --> 08:41:07.919
Fucking notice I mean, especially with my back, is the

2386
08:41:07.959 --> 08:41:13.959
connection between the different parts the back, the shoulders, the

2387
08:41:14.000 --> 08:41:24.119
neck being all connected and being such a large part

2388
08:41:24.159 --> 08:41:30.159
of your body, it's almost hard to separate them from

2389
08:41:30.240 --> 08:41:38.279
each other. And my lower back has started to relax

2390
08:41:38.360 --> 08:41:49.279
on the san Maybe I'm going too slow and that

2391
08:41:49.319 --> 08:41:53.919
could be an issue because we all go at different speeds,

2392
08:41:56.000 --> 08:42:00.240
and the idea at the beginning of this recording for

2393
08:42:00.319 --> 08:42:06.720
you to be able to just say to yourself, relax

2394
08:42:15.040 --> 08:42:21.639
without focusing on any particular part of your body. Because

2395
08:42:21.680 --> 08:42:31.400
when you know that tearing your hands to relax and

2396
08:42:31.560 --> 08:42:39.759
your hand relax, you tell your eyelids and your eyes,

2397
08:42:40.599 --> 08:42:47.159
the muscles around your eyes and your eyebrows to relax,

2398
08:42:50.919 --> 08:42:59.560
and they relax. When you tell the back of your

2399
08:42:59.680 --> 08:43:19.319
neck to relax, and it relaxes, until you're alpha back

2400
08:43:26.000 --> 08:43:49.520
to relax and it relaxes. You tell your shoulders to relax,

2401
08:44:00.040 --> 08:44:26.360
and they relaxed, And you told your hands to relax.

2402
08:44:27.119 --> 08:44:38.439
They relaxed, and they continued to relax. And you told

2403
08:44:38.479 --> 08:44:46.680
your eyelids, the muscles around your eyes, your eyebrows to relax.

2404
08:44:48.680 --> 08:45:03.599
They relaxed and continue to relax. And you told the

2405
08:45:03.639 --> 08:45:06.840
back of your neck, got this on the back of

2406
08:45:06.880 --> 08:45:19.840
your neck and told it to relax and relaxed and

2407
08:45:20.040 --> 08:45:37.400
continued to relax. And you told your alper back to relax,

2408
08:45:39.319 --> 08:45:56.759
be relaxed and continued to relax. Answered your shoulders. He

2409
08:45:56.919 --> 08:46:04.400
told your shoulders to relax. In your shoulders relaxed and

2410
08:46:04.400 --> 08:46:24.680
continued to relax. And it's not just that, it's that

2411
08:46:24.799 --> 08:46:30.759
the rest of your body has also been listening and

2412
08:46:30.919 --> 08:46:37.240
their relaxation has been spreading. So from your eyes, the

2413
08:46:37.360 --> 08:46:45.439
relaxations spread to your forehead, around your face, into your skin,

2414
08:46:46.599 --> 08:46:59.200
into your jaw, into the front and sides of your neck,

2415
08:47:00.720 --> 08:47:10.880
all the way down your chest and stomach. Your relaxed

2416
08:47:11.040 --> 08:47:20.479
hands and shoulders leads up through your arms, relaxing and

2417
08:47:20.680 --> 08:47:30.439
full arms, your upper arms, elbows, your wrists, letting your ound,

2418
08:47:37.680 --> 08:47:46.759
the lower bag your hips, but exploiting, and you just

2419
08:47:47.119 --> 08:47:55.759
start to relax and continue even your comfort spreading through

2420
08:47:55.799 --> 08:48:09.639
your legs all the way down to your ankles, the

2421
08:48:09.720 --> 08:48:15.439
tops of your feet, the side of your feet, and

2422
08:48:15.560 --> 08:48:30.360
the bottoms of your feet, relaxing into your toes. Each

2423
08:48:30.599 --> 08:48:54.959
toe relaxing became loose, and if your body relaxes more,

2424
08:48:55.479 --> 08:49:19.400
your mind becomes slower or peaceful, to the point where

2425
08:49:21.479 --> 08:49:31.840
if you choose to fall asleep, you can.

2426
08:49:32.520 --> 08:49:34.119
Easily do that.

2427
08:49:39.720 --> 08:49:49.840
Easy drift the way because there's nothing going on in

2428
08:49:49.840 --> 08:50:10.759
your mind. The phrase peaceful, your body continues to relate,

2429
08:50:34.639 --> 08:50:41.439
and with that connection between your body relaxing, the word

2430
08:50:42.000 --> 08:50:54.479
that you say to yourself relas means that you don't

2431
08:50:54.680 --> 08:51:01.159
need to focus on just one part. You can just

2432
08:51:01.319 --> 08:51:18.959
focus on your entire body saying the powerful word walks,

2433
08:51:28.680 --> 08:51:44.400
and there's those amiliar sensations of comfort spreading throughout your body,

2434
08:51:49.759 --> 08:52:01.319
loosening and calming and healing every part to your body,

2435
08:52:04.080 --> 08:52:10.599
feeding more relaxed.

2436
08:52:25.159 --> 08:52:28.919
So all we need to do from now on is just.

2437
08:52:30.720 --> 08:52:52.720
Tell yourself lights was feeding completely, count all and come

2438
08:53:09.680 --> 08:54:00.080
starting now with number twenty nineteen, eighteen, seventeen sixteen s

2439
08:54:11.520 --> 08:55:40.599
fIF four fifty twelve.

2440
08:56:00.279 --> 09:05:57.000
Attatatatatatatatatto accusatt.

2441
09:03:05.159 --> 09:03:18.919
M h.

2442
09:04:10.720 --> 09:05:09.159
Why attata.

2443
09:07:00.040 --> 09:07:28.239
Mm hmm. So counted down from ten to one, ten nine, eight, seven, six,

2444
09:07:30.480 --> 09:07:50.639
five four three two one. And maybe that was a

2445
09:07:50.720 --> 09:07:54.839
bit too quick in order to relax. Maybe it's a

2446
09:07:54.879 --> 09:08:01.000
bit too fast for you to notice the calming of

2447
09:08:01.120 --> 09:08:07.839
your body, maybe even a little bit of pressure there,

2448
09:08:08.000 --> 09:08:11.319
Like you're count it down from ten to one. What

2449
09:08:11.400 --> 09:08:14.639
do you expect me to do? Man, expect me to

2450
09:08:14.680 --> 09:08:18.639
just STI go with floppy just because you're counting down.

2451
09:08:24.239 --> 09:08:27.519
If you try it again, but this time, I'll go

2452
09:08:27.720 --> 09:08:35.040
this slower this time, and you focus on the whole

2453
09:08:35.199 --> 09:08:41.400
of your body before we focus on your legs. Just

2454
09:08:41.680 --> 09:08:51.639
notice how your body does start to feel more relaxed

2455
09:08:56.400 --> 09:09:31.239
with every number that I can ten nine, eight seven, six,

2456
09:09:39.680 --> 09:10:48.599
five four three two one. I just notice how how

2457
09:10:48.720 --> 09:10:58.800
you feel, generally, how your body feels. It's not necessarily

2458
09:10:58.879 --> 09:11:09.120
even about yeah, counting down from ten to one. It's

2459
09:11:09.239 --> 09:11:22.360
that space that you have, that body space between being

2460
09:11:25.959 --> 09:11:38.239
active physically or mentally, just sitting or lying down, just

2461
09:11:38.480 --> 09:11:44.360
being there, not doing anything, not saying anything, not deeding

2462
09:11:44.639 --> 09:11:50.120
to think about anything. So it opens up a space,

2463
09:11:51.080 --> 09:12:00.239
you know, a bit of a space, a gap. And

2464
09:12:00.360 --> 09:12:03.760
the more I camped down for the tent of work,

2465
09:12:04.879 --> 09:12:12.959
the bigger that gap becomes. So there's that gap of calmness,

2466
09:12:14.440 --> 09:12:29.360
of comfort and relaxation. It's a nice feeling, and it

2467
09:12:29.680 --> 09:12:41.559
moves those stresses or discomforts physically or emotionally, moves them away.

2468
09:12:48.319 --> 09:13:00.680
Allows you to just slow down and want to count

2469
09:13:00.720 --> 09:13:07.319
again from ten down to one. And notice that gap widening,

2470
09:13:09.519 --> 09:13:13.959
the gap, And as it widens, it's almost like the

2471
09:13:15.680 --> 09:13:33.199
stress and attention falls into the gap. It gives you

2472
09:13:33.319 --> 09:14:15.760
that distance, that space now ten nine eight seven, six

2473
09:14:28.519 --> 09:15:48.760
five four three two one. And how did you What

2474
09:15:48.959 --> 09:15:49.959
did you feel.

2475
09:15:51.919 --> 09:15:52.080
Now?

2476
09:16:04.839 --> 09:16:17.480
Can you notice that you feeling calmer? Are you feeling

2477
09:16:19.839 --> 09:16:47.239
more relaxed? As we now focus on your legs, just

2478
09:16:47.400 --> 09:17:07.639
your legs. You're just going to start with focusing on

2479
09:17:08.120 --> 09:17:27.239
your thighs. Of course, it's not the most exciting thing

2480
09:17:27.400 --> 09:17:33.919
to be doing, because I'm sure like most of your

2481
09:17:33.959 --> 09:17:46.400
body is not not going on way now, just focusing

2482
09:17:47.080 --> 09:17:52.680
on the whole of your thighs, the tops of your thighs,

2483
09:17:53.440 --> 09:17:58.800
the sides of your thighs, the bottoms of your thighs,

2484
09:18:00.559 --> 09:18:05.760
out of thighs, and your inner thighs, basically the hole

2485
09:18:05.839 --> 09:18:13.319
of your thigh that leads into your hip and it

2486
09:18:13.440 --> 09:18:24.120
goes down to your knee joints. Now, this is a

2487
09:18:24.239 --> 09:18:32.639
big area. It's a very heavy area. It's very strong,

2488
09:18:33.879 --> 09:18:38.879
probably the strongest muscles in your body or in your thighs.

2489
09:18:49.080 --> 09:18:55.319
But I don't think we perhaps will give enough attention

2490
09:18:56.720 --> 09:19:10.720
to adviigs. Perhaps we don't acknowledge how important our thighs

2491
09:19:10.959 --> 09:19:30.760
are to our lives, how much they actually do for

2492
09:19:30.919 --> 09:19:44.639
us all for our lives. And it may seem to

2493
09:19:44.720 --> 09:19:49.879
sound really weird, but I think that all of our

2494
09:19:49.959 --> 09:20:00.839
body parts, especially our thighs, need some TLC, a bit

2495
09:20:00.839 --> 09:20:13.760
of love shown, a bit of the acknowledgement, thank you,

2496
09:20:16.879 --> 09:20:29.239
gratitude for what advice to do for us. And I

2497
09:20:29.360 --> 09:20:32.480
know this may sound and a strange.

2498
09:20:34.239 --> 09:20:35.919
And maybe you think, why am I?

2499
09:20:36.720 --> 09:20:39.480
Surely I should be able in the garden hugging a

2500
09:20:39.599 --> 09:20:48.160
tree or something. It's hard to set a microphone up

2501
09:20:48.239 --> 09:20:48.760
on a tree.

2502
09:20:49.800 --> 09:20:51.120
That's why I'm doing this indoors.

2503
09:20:51.199 --> 09:20:54.720
Otherwise I would be outside hugging a tree. Now I

2504
09:20:54.760 --> 09:21:03.760
can't see the television from the tree. You move down

2505
09:21:03.800 --> 09:21:13.519
to your knees gain such an important part, and I

2506
09:21:13.639 --> 09:21:20.480
think we don't necessarily I'll speak for myself here, I

2507
09:21:20.559 --> 09:21:25.680
don't necessarily appreciate all that my needs do for me

2508
09:21:26.959 --> 09:21:32.360
until I have a problem with my knee Occasionally, if

2509
09:21:32.400 --> 09:21:38.160
either maybe I'll bash it or it's aching for some reason,

2510
09:21:39.879 --> 09:21:46.080
it's then that I realize how much it does. You know,

2511
09:21:46.160 --> 09:21:52.120
the benefit of being able to use my legs without

2512
09:21:53.879 --> 09:22:01.120
any kind of physical discomfort is a beautiful thing that's

2513
09:22:01.360 --> 09:22:09.760
possibly not appreciated until it's temporarily removed. You know that's comfort.

2514
09:22:13.839 --> 09:22:18.440
But as you focus on your knees, regardless of how

2515
09:22:18.519 --> 09:22:26.760
your needs feel, you can have that sense of gratitude.

2516
09:22:27.559 --> 09:22:30.160
And love to your needs for all that they do

2517
09:22:30.400 --> 09:22:43.360
for you, and you can still have that attention on

2518
09:22:43.480 --> 09:22:44.120
your thighs.

2519
09:22:44.959 --> 09:22:51.160
Maybe notice how your thighs feel, Maybe you've noticed that

2520
09:22:51.519 --> 09:23:10.199
they are relaxing more deeply as you focus now on

2521
09:23:10.319 --> 09:23:14.879
the bottoms of your legs, machines and your cart muscles,

2522
09:23:15.360 --> 09:23:23.599
the bones between your knees and your feet incorporate, and course,

2523
09:23:23.720 --> 09:23:35.919
your ankles so impuatant can anyone that's had even like

2524
09:23:36.080 --> 09:23:42.480
the slightest sprain of an ankle, who knows how how

2525
09:23:42.760 --> 09:23:52.879
much we take our ankles are, granted, And it's kind

2526
09:23:52.919 --> 09:23:57.519
of strange in a way when you think that. You know,

2527
09:23:57.919 --> 09:24:01.760
logically our wrists are a lot thinner than the rest

2528
09:24:01.800 --> 09:24:06.400
of our arms, which is okay, it doesn't I can't

2529
09:24:06.400 --> 09:24:10.080
see any problem with that. You're just picking stuff up

2530
09:24:11.720 --> 09:24:17.319
by our ankles so much thinner than the rest of

2531
09:24:17.360 --> 09:24:28.239
our legs, and from a physics perspective or logical even

2532
09:24:28.319 --> 09:24:34.000
it doesn't really make sense that all this weight will

2533
09:24:34.120 --> 09:24:41.319
ultimately be resting on your ankles then leading to your feet,

2534
09:24:45.879 --> 09:24:54.720
that thin area, thin bone. Yeah, it does so much

2535
09:24:54.839 --> 09:25:01.839
great work. Supports us, supports our body for a lifetime,

2536
09:25:06.639 --> 09:25:15.800
helps us to balance, It helps you to get her

2537
09:25:15.800 --> 09:25:25.239
around and be mobile. And there's the calf muscles. Of course,

2538
09:25:30.319 --> 09:25:32.800
when I was younger, I couldn't see the point in

2539
09:25:32.919 --> 09:25:38.879
calf muscles didn't seem to do anything. Okay, if I

2540
09:25:38.959 --> 09:25:42.879
walked around on tiptoes, then my calf muscles get some work.

2541
09:25:44.279 --> 09:25:46.839
But of course that's not true. The calf muscles are

2542
09:25:46.879 --> 09:25:56.800
being used whenever we use our legs, and your shins

2543
09:26:00.120 --> 09:26:09.040
there to protect your lower legs, shaped in a way

2544
09:26:10.919 --> 09:26:23.040
almost as a protector with the bone leading of course

2545
09:26:23.120 --> 09:26:33.360
to your ankles. In your feet, I'm not going to

2546
09:26:33.400 --> 09:26:35.559
focus on your feet. We're just going to focus on

2547
09:26:35.680 --> 09:26:42.199
the legs. And I realize, and now that I've mentioned

2548
09:26:42.239 --> 09:26:46.519
your feet, it could be consisting on familiar way, so

2549
09:26:46.639 --> 09:26:49.040
maybe I should focus on your feet a little bit.

2550
09:26:53.040 --> 09:26:57.480
You can have the man your awareness the same as

2551
09:26:57.559 --> 09:27:00.519
you have your thighs in your awareness.

2552
09:27:01.360 --> 09:27:02.680
Even though we haven't been.

2553
09:27:02.639 --> 09:27:08.040
Focusing on your thighs for a few minutes and be

2554
09:27:08.199 --> 09:27:22.599
focusing on your ankles, there's still that sensation of comfort

2555
09:27:25.319 --> 09:27:37.279
in your thighs and with that movement of energy, because

2556
09:27:37.319 --> 09:27:44.279
the thighs hold lots of different sensations. Of course, there's

2557
09:27:44.319 --> 09:27:49.080
the muscles, the big strong muscles that we have in

2558
09:27:49.160 --> 09:28:02.959
our thighs, but the skin on the outside of the thighs,

2559
09:28:04.000 --> 09:28:08.720
as in the outside of all of our body, can

2560
09:28:08.800 --> 09:28:20.120
be very sensitive, sensitive to the touch, sensitive to temperature,

2561
09:28:26.720 --> 09:28:34.239
and inside your thighs the bones, there's the muscle, there's

2562
09:28:34.279 --> 09:28:40.480
the blood, vessels, the art trees, all this stuff inside

2563
09:28:40.680 --> 09:28:48.519
your thighs. I guess sometimes it'd be nice if you

2564
09:28:48.559 --> 09:28:54.160
could actually put your fingers inside your thighs and message,

2565
09:28:56.519 --> 09:29:00.080
so you can message on the outside, of course, but

2566
09:29:00.160 --> 09:29:03.400
to be able to get deep into the muscles, to

2567
09:29:03.440 --> 09:29:08.559
be able to just massage inside your thighs, message in

2568
09:29:08.639 --> 09:29:10.239
the bones of.

2569
09:29:10.360 --> 09:29:11.000
Your leg.

2570
09:29:13.000 --> 09:29:22.400
Massage in all the veins and just gently healing your

2571
09:29:22.519 --> 09:29:31.360
thighs and you can move it down message and inside

2572
09:29:31.440 --> 09:29:38.360
your knees, just message in those bones, but with healing fingertips,

2573
09:29:39.800 --> 09:29:42.080
spreading the healing energy.

2574
09:29:42.599 --> 09:29:46.120
Deep into the choice of your knees.

2575
09:29:51.599 --> 09:29:55.440
Of course, there's the back of your you need, the

2576
09:29:55.599 --> 09:30:02.559
inside crease where your need is. It's a really sensitive area,

2577
09:30:04.519 --> 09:30:07.480
really feels very nice when you stroke it.

2578
09:30:08.879 --> 09:30:11.879
That might be because it's an area that's.

2579
09:30:11.680 --> 09:30:17.519
Not really touched very often. It's almost like a hidden part,

2580
09:30:18.879 --> 09:30:25.599
a crease in your legs. It's almost it's like a

2581
09:30:25.720 --> 09:30:30.959
part that has a sensitivity, which a little bit different

2582
09:30:38.800 --> 09:30:49.279
because it's protected by your legs. As you can imagine,

2583
09:30:49.400 --> 09:30:51.919
putting the fingers.

2584
09:30:51.559 --> 09:30:54.080
Into that crease in your legs.

2585
09:31:00.160 --> 09:31:04.559
Looking between your legs, you can just message with your fingertips.

2586
09:31:05.720 --> 09:31:12.519
Imagine your fingertips going inside, massage in the muscle tissue.

2587
09:31:17.120 --> 09:31:20.639
You can of course field the bones.

2588
09:31:20.639 --> 09:31:32.480
Of your knees, heathen through your fingertips, and then you

2589
09:31:32.519 --> 09:31:33.559
should go down.

2590
09:31:36.199 --> 09:31:39.000
To your calf muscles. And that's the part I'd like

2591
09:31:39.080 --> 09:31:43.760
to be able to really put my fingertips deep inside

2592
09:31:44.559 --> 09:31:53.480
my calf muscles, massage in every single tissue of that muscle,

2593
09:31:55.120 --> 09:31:57.400
heathing every part.

2594
09:32:02.919 --> 09:32:04.239
And then doing the same for.

2595
09:32:04.360 --> 09:32:14.040
My shins and massage and gently stroking the bones, gently

2596
09:32:14.239 --> 09:32:20.000
stroking them, hewing their loving way, because they deserves to

2597
09:32:20.080 --> 09:32:25.639
be treated as the precious bones.

2598
09:32:25.319 --> 09:32:25.800
That they are.

2599
09:32:27.360 --> 09:32:30.639
Our legs are so precious as in all the other

2600
09:32:30.760 --> 09:32:38.879
parts of our body, the more precious of anyture on

2601
09:32:39.040 --> 09:32:55.360
the planet. When you start to think about the legs

2602
09:32:55.480 --> 09:33:06.599
in this way, can you change your perspective? It might

2603
09:33:06.800 --> 09:33:13.919
sound a bit it's silly to start with the idea

2604
09:33:14.080 --> 09:33:19.720
of having the love of your legs showing an appreciation

2605
09:33:21.800 --> 09:33:27.839
you advies wanting to be able to put your hands

2606
09:33:28.879 --> 09:33:35.720
in your eyes. The message the muscles and the bones

2607
09:33:37.599 --> 09:33:43.279
did you get your fingers deep in there, releasing all attension,

2608
09:33:46.160 --> 09:33:54.760
just to show how much you care about your les,

2609
09:33:55.680 --> 09:33:59.639
how much you care for what your legs do for you.

2610
09:34:01.279 --> 09:34:05.360
Regularly, your knees, your.

2611
09:34:05.400 --> 09:34:18.319
Cars, your ankles. The strength of your ankles considering how

2612
09:34:19.360 --> 09:34:22.599
thin they are compared to the rest of your legs,

2613
09:34:22.760 --> 09:34:36.360
especially your thighs. Yeah, they're so strong, so flexible, absolutely

2614
09:34:36.680 --> 09:34:48.519
amazing things. The ankles are truly a gift because of

2615
09:34:48.559 --> 09:35:00.400
what they do for you, supporting all that weight, regardless.

2616
09:35:00.599 --> 09:35:04.120
How what weight you are, even if you're only.

2617
09:35:04.199 --> 09:35:08.720
Eight stones, a lot of weight.

2618
09:35:08.879 --> 09:35:15.360
These little ankles. Now, am I a lot heavier than

2619
09:35:15.440 --> 09:35:16.400
eat stone.

2620
09:35:17.639 --> 09:35:26.319
Double back? Yet my own coles support my body all

2621
09:35:26.400 --> 09:35:26.760
the time.

2622
09:35:30.519 --> 09:35:31.080
What do they do?

2623
09:35:31.919 --> 09:35:34.199
Keep off the side to sit down?

2624
09:35:36.519 --> 09:35:38.599
That's my whole next to.

2625
09:35:42.279 --> 09:35:42.879
My feet.

2626
09:35:44.160 --> 09:35:45.000
People say, go.

2627
09:35:46.919 --> 09:35:47.720
My toes clack.

2628
09:35:48.959 --> 09:35:49.680
I'm so happy.

2629
09:36:09.519 --> 09:36:19.160
The legs really are amazing. And then to talk about

2630
09:36:19.360 --> 09:36:24.760
the talk about your legs as toply, possibly it is

2631
09:36:24.800 --> 09:36:27.800
one of the most th most booking things you've ever

2632
09:36:28.480 --> 09:36:36.760
heard anyone say. Possibly the polling or not. Everything I

2633
09:36:36.879 --> 09:36:52.800
said is true. The legs are amazing. The lex deserve

2634
09:36:53.839 --> 09:37:02.720
not just respect, but they deserve to relax.

2635
09:37:04.080 --> 09:37:04.480
Deeply.

2636
09:37:11.760 --> 09:37:15.080
They deserve to take some time out of the day.

2637
09:37:17.279 --> 09:37:54.279
They just lecro completely. Legs really can relax because the

2638
09:37:54.440 --> 09:37:58.879
legs are so such a most you know, very important

2639
09:38:00.760 --> 09:38:04.599
in your body, and you reactually makes the rest of

2640
09:38:04.680 --> 09:38:16.239
your body also naturally follows in that journey of comfort.

2641
09:38:24.360 --> 09:38:29.680
I feel it in my hips. My hips fill really loose,

2642
09:38:32.959 --> 09:38:33.839
and also.

2643
09:38:33.680 --> 09:38:38.120
My ler back as well, my lower back of real.

2644
09:38:39.639 --> 09:38:43.559
It be stretched even though I'm just sitting in a

2645
09:38:43.720 --> 09:38:46.839
chair and there's a stretching.

2646
09:38:48.919 --> 09:38:52.120
As far as a way that I'm doing. It's almost

2647
09:38:52.120 --> 09:38:55.919
as if the muscles are just relaxed so much that

2648
09:38:56.080 --> 09:39:03.120
there is a natural stretch I'm sure has been cheased

2649
09:39:04.440 --> 09:39:29.239
at a thousand camp down fand ten thousand one, and

2650
09:39:29.440 --> 09:39:31.120
you can continue.

2651
09:39:32.360 --> 09:39:55.080
To fill wonder the acts. Damn nine eight, seven, six,

2652
09:39:58.279 --> 09:40:07.319
five four three.

2653
09:40:11.199 --> 09:40:16.000
Mm one.

2654
09:40:22.080 --> 09:40:34.879
Really, I'm just gonna countdown from five down to one,

2655
09:40:35.680 --> 09:40:40.239
and there's a countdown. I can just focus on the numbers,

2656
09:40:41.919 --> 09:40:50.239
just the numbers counting down. I notice how you feel.

2657
09:40:52.599 --> 09:40:57.199
In this moment as you hear the numbers counting down.

2658
09:40:58.239 --> 09:41:07.400
Knowing that those numbers is counting down represents m feeling

2659
09:41:10.360 --> 09:41:17.000
harma not just in your body, but all say relaxing

2660
09:41:17.080 --> 09:41:23.559
your mind. I'm just noticing how you fell. There's nothing

2661
09:41:24.279 --> 09:41:29.599
to do, there's nothing to say, there's nothing to think about.

2662
09:41:32.680 --> 09:41:55.080
Starting weird number five four three.

2663
09:42:05.440 --> 09:42:11.800
To or.

2664
09:42:21.440 --> 09:42:27.760
Did you notice a gradual.

2665
09:42:30.000 --> 09:42:30.559
Letting go.

2666
09:42:32.879 --> 09:42:40.239
With the tension and body? It may also begin to

2667
09:42:40.519 --> 09:42:47.800
notice and be aware of how your mind is starting

2668
09:42:48.239 --> 09:42:50.279
to slow down.

2669
09:42:52.760 --> 09:42:56.160
This is just a natural thing that happens.

2670
09:42:58.839 --> 09:43:01.319
It's not really a special procedure.

2671
09:43:02.639 --> 09:43:03.519
It's just natural.

2672
09:43:03.639 --> 09:43:10.000
Because it's sure body relaxes, your mind also starts to relax.

2673
09:43:11.599 --> 09:43:15.279
And the more the mind relaxes, the more the body relaxes.

2674
09:43:15.720 --> 09:43:17.639
Just the continuous.

2675
09:43:17.959 --> 09:43:29.040
Circle of relaxation. And is that calmness that comes from

2676
09:43:31.040 --> 09:43:32.199
relative quietness.

2677
09:43:33.800 --> 09:43:38.440
You know, you can even if this background sounds either

2678
09:43:38.519 --> 09:43:41.760
your side online, it's.

2679
09:43:41.760 --> 09:43:47.800
Still canst be quite calm. You know, you haven't got

2680
09:43:47.839 --> 09:43:52.720
the television on, there's no music in the background, and

2681
09:43:52.839 --> 09:44:00.760
as you're listening to the recording WITMWSIC couples, you're very

2682
09:44:00.959 --> 09:44:02.879
likely not going to be sitting in a room with

2683
09:44:02.959 --> 09:44:03.559
other people.

2684
09:44:04.519 --> 09:44:07.800
Of course you might be, but generally.

2685
09:44:07.519 --> 09:44:10.879
It's more idea if you can do this on your own.

2686
09:44:12.400 --> 09:44:22.400
So no distretches, and when you stop thinking about stuff,

2687
09:44:29.040 --> 09:44:39.319
relaxation automatically rises, the sense of comfort starts to grow

2688
09:44:43.800 --> 09:44:50.519
and without trying to build it up into something fantastical,

2689
09:44:54.319 --> 09:45:03.000
something magical, this is just a natural process, something that's

2690
09:45:04.279 --> 09:45:15.559
easy to accomplish, the fact it's almost the sense of relaxing.

2691
09:45:15.720 --> 09:45:21.480
Completely happens really when you put no effort into it.

2692
09:45:22.480 --> 09:45:28.160
It's not something that you can really force. It's something

2693
09:45:28.319 --> 09:45:31.480
that happens naturally.

2694
09:45:34.440 --> 09:45:42.040
And parts of the process of this recording and others.

2695
09:45:43.360 --> 09:45:44.879
Is simply.

2696
09:45:46.199 --> 09:45:54.879
Two allow you to take advantage of this space.

2697
09:45:57.559 --> 09:46:06.040
It's the just the.

2698
09:46:09.400 --> 09:46:14.120
To just be here, to be insure.

2699
09:46:17.160 --> 09:46:18.120
With how you feel.

2700
09:46:24.279 --> 09:46:26.760
Yet with the intention.

2701
09:46:28.440 --> 09:46:39.480
I was wanting to relax people and maybe even difful

2702
09:46:39.639 --> 09:46:46.800
sleep depending on what it is to be wish yourself.

2703
09:46:48.080 --> 09:46:48.879
In this moment.

2704
09:46:55.839 --> 09:47:05.239
As we know, RELAXI is the majority of the process

2705
09:47:05.360 --> 09:47:06.319
of all the sleep.

2706
09:47:07.519 --> 09:47:11.800
The actually full sleep part is the time that did.

2707
09:47:15.120 --> 09:47:29.760
The deeper relax in the cold easy with fine so drifting.

2708
09:47:39.680 --> 09:47:46.879
Also that the cheese staying focussed by my voice.

2709
09:47:48.279 --> 09:47:51.519
And I even will joy.

2710
09:47:57.639 --> 09:48:04.319
Licess correctually.

2711
09:48:08.839 --> 09:48:14.319
He liked so much.

2712
09:48:14.720 --> 09:48:21.239
Also anybody.

2713
09:48:25.519 --> 09:48:26.720
And listening.

2714
09:48:34.440 --> 09:48:47.120
Just absurd sensations.

2715
09:48:53.919 --> 09:48:54.800
Don't think.

2716
09:49:00.760 --> 09:49:03.080
The storny couple sins.

2717
09:49:04.080 --> 09:49:05.000
That's one.

2718
09:49:10.160 --> 09:50:32.080
Easis, anything he said, attatatatt who