June 18, 2025

(no music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025

(no music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:01.360 --> 00:00:05.679
Hello, and welcome.

2
00:00:07.440 --> 00:00:18.600
To deep sleep whisper hypnosis. Please only listen when you

3
00:00:18.760 --> 00:00:28.480
can safely close your eyes. My name's Jason new Land,

4
00:00:33.799 --> 00:00:39.679
and all I'm going to ask you to do is

5
00:00:39.759 --> 00:00:47.399
to get comfortable with that's lying down on your bed

6
00:00:48.960 --> 00:01:05.159
or sitting in a comfortable chair that supports your body.

7
00:01:07.760 --> 00:01:16.400
The idea is just to give yourself some time, take

8
00:01:16.480 --> 00:01:26.760
out a piece of the day to do nothing, to

9
00:01:26.920 --> 00:01:41.439
think nothing, to worry about nothing, even if it is

10
00:01:41.840 --> 00:01:54.200
just for a short period of time. Just having that break,

11
00:01:55.120 --> 00:01:57.560
giving yourself that space.

12
00:02:03.280 --> 00:02:24.840
Opens up your mind to the idea that actually, maybe.

13
00:02:20.400 --> 00:02:34.879
You choose to spend more time feeling relaxed, spend more

14
00:02:35.000 --> 00:02:47.240
time with a sense of calmness spreading through your body,

15
00:02:48.240 --> 00:02:58.000
fill in your mind with peace. As your mind's chatter

16
00:02:59.199 --> 00:03:12.400
slowsed out, maybe that internal dialogue not only slows, but

17
00:03:12.520 --> 00:03:29.479
perhaps the volume reduces. Maybe those images that you're having,

18
00:03:30.840 --> 00:03:39.360
those thoughts that you're having before, just start to turn

19
00:03:42.439 --> 00:04:11.680
into black and white gray images just almost become fuzzy,

20
00:04:11.719 --> 00:04:28.519
moving away, almost as if the thoughts in your mind

21
00:04:28.879 --> 00:04:29.480
are just.

22
00:04:32.120 --> 00:04:44.879
Stopped. Stopped. Of course, I'm not.

23
00:04:44.759 --> 00:04:57.279
Gonna ask you to stop thinking now, but you may

24
00:04:57.480 --> 00:05:10.839
choose to focus on your mind, and you may choose

25
00:05:11.079 --> 00:05:21.160
to notice that everything is.

26
00:05:18.879 --> 00:05:34.759
Indeed slowed, slowed down.

27
00:05:33.560 --> 00:05:47.040
And you may be surprised and just now calm your

28
00:05:47.199 --> 00:06:02.800
mind is feeling now. But maybe you expected your mind

29
00:06:03.199 --> 00:06:09.160
to relax. Perhaps you.

30
00:06:14.360 --> 00:06:18.720
Thought that as soon as you began to listen to

31
00:06:18.800 --> 00:06:31.800
my voice, not just your body relaxes, be your mind seemed.

32
00:06:31.480 --> 00:06:32.000
To just.

33
00:06:34.000 --> 00:06:42.000
Go on holiday, a bit like a factory, a big

34
00:06:42.040 --> 00:07:05.720
old factory, shutting down for the day, calming down, relax

35
00:07:06.120 --> 00:07:07.240
in everything.

36
00:07:17.839 --> 00:07:37.199
M oh, it feels nice. Sometimes it's nice to allow

37
00:07:37.319 --> 00:07:40.920
your body to relax completely.

38
00:07:42.680 --> 00:07:56.439
Without being bothered to focus on any particular part of

39
00:07:56.519 --> 00:08:04.439
your body. You can get over an iril sense of

40
00:08:04.680 --> 00:08:24.279
comfort h an iril feeling of peacefulness spreading through your

41
00:08:24.319 --> 00:08:42.080
body and through your mind, through your brain, your blood,

42
00:08:47.240 --> 00:08:57.799
all of your organs, and your body, feeling the benefit

43
00:09:00.159 --> 00:09:14.000
that peaceful feeling, and enjoying the calmness that is freely

44
00:09:14.120 --> 00:09:31.200
available at any time you choose to let go, let go,

45
00:09:39.240 --> 00:09:39.879
let go.

46
00:09:41.840 --> 00:10:00.320
Everything feels so nice when you realize that.

47
00:10:02.840 --> 00:10:15.279
You have more control over how you feel that maybe

48
00:10:15.679 --> 00:10:25.600
you realized before you become even more.

49
00:10:32.120 --> 00:10:42.919
M You can count down from ten to one of

50
00:10:42.960 --> 00:10:55.440
each number. You may find that you just don't want

51
00:10:55.559 --> 00:11:07.039
to count two relaxed to bother with such things as

52
00:11:07.360 --> 00:11:21.320
counting down numbers when your mind is so peaceful.

53
00:11:26.279 --> 00:11:40.879
Maybe drifting, drifting, day dreaming.

54
00:11:52.200 --> 00:11:59.919
So I will count from ten down to one mm hm.

55
00:12:06.840 --> 00:12:23.840
And with every number you hear me say, you can

56
00:12:23.960 --> 00:12:54.600
become ten times more relaxed and your forehead ten times

57
00:12:55.080 --> 00:13:15.320
more relaxed in your eyes, ten times more relaxed in

58
00:13:15.399 --> 00:13:29.519
your scalp, ten times more relaxed.

59
00:13:32.600 --> 00:13:48.960
In your face, ten times.

60
00:13:51.399 --> 00:14:15.799
More relaxed in your jawel, ten times more relaxed.

61
00:14:19.120 --> 00:14:42.480
In your mouth, ten times.

62
00:14:44.519 --> 00:15:28.360
More relaxed in your throat ten times is more relaxed

63
00:15:36.879 --> 00:16:07.039
in the back of your neck, ten times more relaxed

64
00:16:13.799 --> 00:16:51.799
in your shoulders, ten times more relaxed in your arms,

65
00:17:14.559 --> 00:18:01.799
ten times more relaxed in your hands, ten times more

66
00:18:01.880 --> 00:18:42.799
relaxed in your fingers, ten times more relaxed in your chest,

67
00:19:17.799 --> 00:19:24.720
ten times more relaxed.

68
00:19:30.079 --> 00:20:19.839
In your stomach, ten times more relaxed.

69
00:20:25.519 --> 00:20:35.440
Mean your back wore away from the top down to

70
00:20:35.599 --> 00:21:05.359
the bottom of your back ten top apps more relaxed

71
00:21:08.319 --> 00:21:40.079
in your spine, ten times more relaxed in your hips,

72
00:21:57.640 --> 00:22:37.400
ten times more relaxed in your potics ten times small

73
00:22:39.839 --> 00:23:40.799
relaxed in your crying, ten times more relaxed.

74
00:23:43.400 --> 00:24:27.799
In your fires, ten times.

75
00:24:28.640 --> 00:24:31.000
Ball rat.

76
00:24:36.279 --> 00:25:06.839
Your naece, ten times.

77
00:25:09.160 --> 00:25:18.559
More relaxed in your lower las.

78
00:25:20.400 --> 00:25:50.480
And ankles, ten.

79
00:25:50.720 --> 00:27:00.319
Times more relaxed in your fate tamtimes more relax in

80
00:27:00.359 --> 00:27:01.480
your toes.

81
00:27:23.400 --> 00:27:25.079
Mm hmm hmm.

82
00:27:30.000 --> 00:27:37.799
That does she get ready to count from ten chapter

83
00:27:38.000 --> 00:27:51.880
one for bad to fill ten times is more relaxed.

84
00:27:53.720 --> 00:28:03.079
With each number you countdown, you may wonder to yourself,

85
00:28:03.480 --> 00:28:16.359
how could you become any more relaxed and peaceful? As

86
00:28:16.440 --> 00:28:27.720
she get ready to countdown after me, starting with number ten?

87
00:28:33.359 --> 00:29:20.839
Ten times more relaxed, nine times more relaxed, times more relaxed,

88
00:29:37.400 --> 00:30:28.240
seven times relaxed, six times O.

89
00:30:31.279 --> 00:31:02.920
RelA, four times l.

90
00:31:28.160 --> 00:32:52.559
Two times mo rist one times.

91
00:32:40.960 --> 00:33:17.119
Relax in a more deep and meaningful way, Maybe in

92
00:33:17.160 --> 00:33:22.680
a way that can not just allow you to feel

93
00:33:24.039 --> 00:33:34.599
calmer now and throughout the time we spend together here,

94
00:33:35.319 --> 00:33:41.000
not just relaxed at the end of the recording when

95
00:33:41.039 --> 00:33:47.720
it's finished and you can enjoy that sense of comfort

96
00:33:47.880 --> 00:34:02.799
and peace, But also I think it would be nice

97
00:34:02.880 --> 00:34:22.679
to have those feelings of relaxation continue for longer after

98
00:34:22.760 --> 00:34:33.360
the recording has ended, so that you can still benefit

99
00:34:36.239 --> 00:34:43.519
from listening to my voice maybe in a few hours time,

100
00:34:45.400 --> 00:34:58.880
perhaps tomorrow, and then by listening regularly, especially if you

101
00:34:59.079 --> 00:35:04.320
find like some people do and myself as well. Sometimes

102
00:35:04.320 --> 00:35:10.639
I find one particular recording that really resonates with me,

103
00:35:14.960 --> 00:35:17.360
and I just listened to it over and over again

104
00:35:19.599 --> 00:35:32.679
every morning, every evening. There was this recording from We're

105
00:35:32.679 --> 00:35:38.440
going back to about nineteen ninety nine. It wasn't hypnosis,

106
00:35:38.480 --> 00:35:43.800
but it was a guided visualizations. It kind of was hypnosis, really,

107
00:35:46.280 --> 00:35:51.480
and I managed to find it again and it still

108
00:35:51.559 --> 00:35:57.119
has the same effect on me, And part of it

109
00:35:57.280 --> 00:36:12.039
was the person's voice relaxed me. She just felt so peaceful,

110
00:36:14.159 --> 00:36:20.639
and I'd look forward to listening to her in the

111
00:36:20.719 --> 00:36:31.400
morning and in the evening. And I knew before even

112
00:36:32.159 --> 00:36:40.679
pressing the play button that since I've done that, pressed

113
00:36:40.679 --> 00:36:50.760
the play button. This is in the days of CD players,

114
00:36:52.840 --> 00:36:58.559
pressed the play button, ifact it might have even been

115
00:36:58.599 --> 00:37:02.920
a tape tape record. I'd lie down on the bed

116
00:37:03.159 --> 00:37:19.760
and then even without necessarily listening to her words because

117
00:37:21.679 --> 00:37:28.840
I had them memorized. Really, it was as if my

118
00:37:28.960 --> 00:37:40.320
body knew exactly what to do, and the muscles just

119
00:37:44.320 --> 00:38:02.320
almost went into automatic relaxation, and I remember my mind

120
00:38:04.960 --> 00:38:15.960
would slow down. Now. Now, I was listening to this

121
00:38:16.039 --> 00:38:25.519
recording in the early days of learning hypnosis, and long

122
00:38:25.599 --> 00:38:34.199
before I ever made any videos or audio recordings myself,

123
00:38:35.400 --> 00:38:38.760
because I didn't start doing that till two thousand and six,

124
00:38:45.639 --> 00:39:01.599
I knew. I knew how helpful I found being able

125
00:39:01.639 --> 00:39:10.719
to just let go, to have that trust in the

126
00:39:10.800 --> 00:39:21.199
person that I'm listening to, knowing that it's going to

127
00:39:21.239 --> 00:39:32.039
be just as relaxing, if not more so. Each time

128
00:39:32.320 --> 00:39:44.800
you hear my voice, you may feel the same. Some

129
00:39:45.119 --> 00:39:59.119
people have been listening to me for over a decade,

130
00:40:00.159 --> 00:40:04.199
maybe not solidly, obviously, not twenty four hours a day,

131
00:40:05.920 --> 00:40:17.159
but maybe people come back. Some people maybe listen every day.

132
00:40:24.199 --> 00:40:32.320
That's something that I do which you may not realize

133
00:40:32.559 --> 00:40:51.159
by listening, is when I record these recordings. Now, for example,

134
00:40:55.679 --> 00:41:07.840
I also am affected by the words that I say.

135
00:41:08.760 --> 00:41:18.079
So if I set you focus on your feet, notice

136
00:41:18.199 --> 00:41:25.400
your feet relaxing, I will be focusing on my feet.

137
00:41:30.280 --> 00:41:47.679
I will be noticing my feet relaxing. If I said,

138
00:41:47.840 --> 00:41:55.519
focus on your hands, and maybe notice the difference between

139
00:41:55.559 --> 00:42:06.480
each hand. Perhaps notice the air in the room, the

140
00:42:06.519 --> 00:42:11.760
temperature of the room. On the backs of your hands.

141
00:42:18.960 --> 00:42:22.840
You may start to notice what almost feels like a

142
00:42:23.000 --> 00:42:30.920
very light breeze, even though there may not be any

143
00:42:31.440 --> 00:42:36.360
type of breeze at all where you are right now.

144
00:42:44.519 --> 00:42:55.159
And as you become aware of your hands, I'm also

145
00:42:55.480 --> 00:43:23.679
aware of how relaxed my hands our feeling now and

146
00:43:23.840 --> 00:43:30.800
when it comes to potentially drifting off to sleep, which

147
00:43:30.880 --> 00:43:44.039
may be the reason you're listening, I also feel drowsy

148
00:43:47.239 --> 00:44:00.719
when I make these recordings. I also notice my mind drifting.

149
00:44:08.599 --> 00:44:21.199
In fact, at times I've actually fallen asleep without even noticing,

150
00:44:26.079 --> 00:44:35.199
and then I carry on talking. And it's only when

151
00:44:35.519 --> 00:44:44.599
I listen back to do the editing I hear snoring

152
00:44:46.519 --> 00:44:53.800
and I think, I don't remember snoring. I remember talking.

153
00:44:56.679 --> 00:45:03.880
This snoring was a pig turned up. That's why I

154
00:45:03.920 --> 00:45:12.079
sound like when I snore. How I get really into

155
00:45:12.159 --> 00:45:31.519
the whole experience. I don't know how you feel. How

156
00:45:31.599 --> 00:45:41.920
relaxed do you feel in your feet, how relaxed you

157
00:45:42.039 --> 00:46:03.320
feel in your hands. I have noticed more and more

158
00:46:09.239 --> 00:46:21.960
that the more relaxed, deeper level of comfort you feel,

159
00:46:25.559 --> 00:46:41.719
the easier you're breathing becomes. It's almost like that additional

160
00:46:44.880 --> 00:47:05.840
muscle relaxation. So this allows you to breathe easier without

161
00:47:07.320 --> 00:47:34.679
necessarily focusing on your breath. However, being able to notice

162
00:47:38.679 --> 00:48:07.719
the ease in which you breathe so naturally. Yah, you

163
00:48:07.920 --> 00:48:50.400
breathe so very easily and smoothly. Whenever I imagine my

164
00:48:50.639 --> 00:49:06.440
breathing improving. When I've got my eyes closed bost, I

165
00:49:06.679 --> 00:49:20.119
tend to visualize a beautiful field with trees and flowers

166
00:49:26.920 --> 00:49:59.760
producing all that life giving oxygen. It feels nice to,

167
00:50:01.519 --> 00:50:20.480
if nothing else, just taking some time away from everything,

168
00:50:31.760 --> 00:51:05.199
enjoying that feeling of peace serenity with a joyful heart.

169
00:51:29.639 --> 00:51:55.159
Time seems to just drip by so very slowly, relaxed,

170
00:52:01.039 --> 00:52:40.199
so deeply peaceful, completely unattached to any thoughts whatsoever in

171
00:52:40.360 --> 00:53:50.599
this moment, completely free noticing that your mind has slowed down.

172
00:53:53.039 --> 00:54:39.760
Slowed down because nothing really requires your attention. You can

173
00:54:40.000 --> 00:54:56.119
enjoy the physical sensations of allowing the stress to rip

174
00:54:56.840 --> 00:55:14.400
out of your body, to appear out of every part

175
00:55:16.639 --> 00:55:40.719
of your body and being released from your brain in

176
00:55:41.199 --> 00:56:32.679
your mind slowly but surely, the muscle thing legs relax

177
00:56:37.679 --> 00:57:27.840
rs R so very deeply, rect so deeply, and the feelings,

178
00:57:30.480 --> 00:57:55.360
the pleasant feelings in your arms and shoulders, deepening each

179
00:57:55.760 --> 00:58:33.840
part of your body further and deeper and deeper. Medicine

180
00:58:37.079 --> 00:59:03.960
the feelings in the back of your neck, feelings in

181
00:59:04.000 --> 00:59:53.360
your wrists, muscles, in front of your body. I also

182
01:00:03.320 --> 01:00:42.599
feeling peaceful deeply. There's a sense of peace spreads through

183
01:00:44.119 --> 01:01:24.239
your fairy core. Even when you focus on your mind.

184
01:01:33.800 --> 01:02:44.280
Your mind becomes beve and slower yeeven deep, relaxing, so

185
01:02:44.920 --> 01:03:44.880
very slow. Your stomach pas for in your stomach, you're back.

186
01:03:50.320 --> 01:04:19.159
Notice Notice how relaxed you'd now feel in the hole

187
01:04:19.519 --> 01:04:52.360
of your back. Your spy from your brain all the

188
01:04:52.440 --> 01:05:00.119
way down the middle of your back, sending in and

189
01:05:00.400 --> 01:05:35.440
receiving millions of messages every day. Deecomfort increasing deeply relapsed

190
01:06:05.519 --> 01:06:42.400
your knees, spreading these signals down a spine or cord

191
01:06:44.960 --> 01:07:03.880
into air. Every part of your body, Your shins and

192
01:07:04.000 --> 01:07:55.599
your calf muscles were outbows. Feelings of peace and tranquility

193
01:07:59.480 --> 01:08:12.800
spread heading through your body, tips of your toes, to

194
01:08:12.880 --> 01:08:24.960
your eyes, your fingers, all the way till your lower back.

195
01:08:26.960 --> 01:08:27.399
Mhm.

196
01:08:36.760 --> 01:09:49.319
The tinker, read the tinker, Please, drifting mind just wandering away,

197
01:09:49.359 --> 01:10:31.039
happy to let go, let go completely, let go, so tranquil,

198
01:10:55.159 --> 01:11:32.920
Oh body, enjoying a sensor, List him go, he for more,

199
01:13:16.199 --> 01:14:06.800
enjoying the space, this space of peace and safety. So fery, hey, y,

200
01:15:37.239 --> 01:16:01.279
let him go. Maybe we can just focus on the

201
01:16:01.479 --> 01:16:36.840
different parts of your body, just to notice your forehead

202
01:16:37.119 --> 01:17:41.680
and your eyes mutual, so Louise, noticing the sense of

203
01:17:42.000 --> 01:19:47.600
complete freedom, absolute freedom, Ye, peace for energy, peace to

204
01:19:47.840 --> 01:21:02.600
breathe so much easier. Yes, you may have. You may

205
01:21:02.680 --> 01:22:03.800
not have noticed your mind drifting peaceful more, even more

206
01:22:04.159 --> 01:22:28.680
deeply in the direction of total blissful pace, blissful pace

207
01:22:57.560 --> 01:24:31.239
rafting out to pace. Come, so calm, let him go,

208
01:24:56.000 --> 01:26:07.000
peace with mind rex fourty c relax cy relaxed. Your

209
01:26:07.159 --> 01:26:40.119
body feels almost invisible, so very relaxed. I'm peaceful, so

210
01:26:47.840 --> 01:27:04.840
peace uh.

211
01:27:11.800 --> 01:27:35.199
Like moss.

212
01:27:47.720 --> 01:27:54.000
And you could start to notice that you are feeling

213
01:27:54.359 --> 01:28:05.960
more relaxed, even though off not purposely focused your mind

214
01:28:06.520 --> 01:28:14.119
upon that sense of physical comfort that is growing within

215
01:28:14.199 --> 01:28:23.319
you throughout your body, and your mind starts to slow down.

216
01:28:28.319 --> 01:28:35.520
And that could be almost in recognition of I guess

217
01:28:35.880 --> 01:28:48.399
my speech not being particularly fast, and things just generally

218
01:28:50.079 --> 01:29:01.119
feel calmer. Just by listening to my voice, you give

219
01:29:01.159 --> 01:29:08.079
yourself an opportunity to take a break from the day,

220
01:29:10.199 --> 01:29:17.720
take a break from your life as it is, and

221
01:29:17.840 --> 01:29:25.600
to give yourself a rest, given yourself permission to take

222
01:29:25.680 --> 01:29:31.279
some time off, and to allow your body to relax

223
01:29:32.960 --> 01:29:42.119
and allow your mind to slow down, which in turn

224
01:29:43.479 --> 01:29:48.560
releases the tension and he stresses that you had in

225
01:29:48.600 --> 01:29:58.439
your body. It's almost as if the parts of your

226
01:29:58.479 --> 01:30:10.520
body just open up, allowing the negativity out and at

227
01:30:10.520 --> 01:30:19.439
the same time replacing that negativity with positive heathing energy,

228
01:30:21.880 --> 01:30:26.520
which then fills your body up and your mind to

229
01:30:28.119 --> 01:30:46.600
also starts to appreciate those feelings of increasing confidence, an

230
01:30:46.600 --> 01:31:03.720
almost uplifting feeling, positive healing, an energy that spreads through

231
01:31:03.760 --> 01:31:14.640
your body like a wave of comfort, and all this

232
01:31:14.760 --> 01:31:26.840
comes and just allowing yourself a few minutes, maybe half

233
01:31:26.880 --> 01:31:30.760
an hour, however long you want it to be, to

234
01:31:31.039 --> 01:31:44.880
just rest and allow your mind and your body to

235
01:31:45.000 --> 01:32:02.000
almost reset itself to the settings of comfort and relaxation, calmness,

236
01:32:05.880 --> 01:32:15.239
which allows more room for feelings of pleasure and happiness

237
01:32:19.279 --> 01:32:28.359
to move around your body and into your mind, almost

238
01:32:28.880 --> 01:32:33.479
as if your mind and your body are sinking together,

239
01:32:37.760 --> 01:32:47.479
almost mirroring each other, with that growing positivity and calmness,

240
01:32:52.520 --> 01:32:59.720
and it feels nice. It really does feel nice to

241
01:32:59.800 --> 01:33:05.680
know that you are the one that has allowed yourself

242
01:33:09.079 --> 01:33:21.359
to feel more comfort and to experience more of this

243
01:33:23.079 --> 01:33:38.520
deep relaxation spreading throughout your body. And as I focus

244
01:33:39.800 --> 01:33:45.800
on each part of your body, you can notice that

245
01:33:45.800 --> 01:34:03.000
that part becomes even more relaxed just by focusing on it,

246
01:34:03.039 --> 01:34:16.760
becomes even more calm and comfortable just by focusing. And

247
01:34:16.800 --> 01:34:22.680
as I move down your body, starting at your head,

248
01:34:25.039 --> 01:34:31.760
the parts that you've already focused on will continue to

249
01:34:31.920 --> 01:34:39.560
relax deeply, and those parts that we've not yet focused

250
01:34:39.600 --> 01:34:51.880
on or just automatically release any remain in tension in

251
01:34:52.000 --> 01:35:06.279
anticipation of even more comfort about to come. Now, I'm

252
01:35:06.279 --> 01:35:13.399
gonna start by focusing on your forehead. Just being aware

253
01:35:13.680 --> 01:35:22.319
of the feelings of your forehead and any background sounds.

254
01:35:24.039 --> 01:35:28.960
But mister Herbert the pigeon can just allow you to

255
01:35:29.079 --> 01:35:36.359
feel even more relaxed. Just means you're in the moment.

256
01:35:39.479 --> 01:35:45.439
This isn't this isn't a sterile environment. This is the world.

257
01:35:48.279 --> 01:35:54.319
I live in the countryside, so there's lots of nature

258
01:35:54.840 --> 01:36:05.399
sounds around. So as you focus on your forehead, just

259
01:36:05.600 --> 01:36:15.640
notice how it becomes even more relaxed as you focus

260
01:36:15.680 --> 01:36:22.119
only on my voice and that part of your body,

261
01:36:25.359 --> 01:36:35.720
moving down to your eyes, focusing on your eyes, noticing

262
01:36:36.119 --> 01:36:45.840
how your eyelids feel so heavy yet so light at

263
01:36:45.840 --> 01:36:52.319
the same time, and all the muscles around your eyes

264
01:36:52.560 --> 01:37:07.039
relaxing completely. Moving your focus down to your mouth, your lips,

265
01:37:07.439 --> 01:37:14.119
your tongue, your teeth, and your gumbs, the whole of

266
01:37:14.239 --> 01:37:29.319
your mouth relaxing, calm and loose as you focus now

267
01:37:29.840 --> 01:37:36.720
on your jaw, not just the parts of your jaw

268
01:37:36.880 --> 01:37:41.640
near your mouth, your chin, but all the way up

269
01:37:42.279 --> 01:37:48.359
the size of your face to your ears, the hole

270
01:37:49.000 --> 01:38:16.159
of your jaw, feeding more, relaxed and calm. Focusing on

271
01:38:16.199 --> 01:38:21.640
your neck, the front of your neck and your throat

272
01:38:23.840 --> 01:38:34.600
relaxing and loose and calm. The side of your neck,

273
01:38:36.640 --> 01:38:45.479
the right and left side of your neck relaxtant, loose

274
01:38:49.479 --> 01:39:02.560
and calm. And now the back of your neck. Focus

275
01:39:02.720 --> 01:39:12.239
in on the back of your neck, letting go of

276
01:39:12.279 --> 01:39:19.199
any tension that may have been there before, and enjoying

277
01:39:19.520 --> 01:39:32.479
that sense of increasing comfort and release that you can

278
01:39:32.560 --> 01:39:43.720
experience in the back of your neck. Moving down your

279
01:39:43.800 --> 01:39:51.159
back and moving either side of your spine right from

280
01:39:51.199 --> 01:39:56.600
the top of your back all the way down to

281
01:39:56.680 --> 01:40:08.920
the bottom of your back, down to your lower back

282
01:40:14.159 --> 01:40:21.319
as you move up and down your spine, you can

283
01:40:21.439 --> 01:40:36.119
feel the muscles either side of your spine relaxing even more.

284
01:40:37.159 --> 01:40:43.960
And as those muscles relax, that sense of comfort starts

285
01:40:44.000 --> 01:40:54.119
to spread outwards from your spine into both sides of

286
01:40:54.239 --> 01:41:01.199
your back, the top of your back, the middle, and

287
01:41:01.359 --> 01:41:10.880
your lower back. And as you scan gently and slowly

288
01:41:12.079 --> 01:41:17.439
up and down your back, there's the muscles in the

289
01:41:17.479 --> 01:41:27.319
top of your back relax and become looser. The muscles

290
01:41:27.439 --> 01:41:33.119
in the middle of your back also seem to just

291
01:41:33.520 --> 01:41:48.039
almost divide from each other, separating and almost melting, And

292
01:41:48.239 --> 01:41:54.319
in your lower back there seems to be an extra

293
01:41:54.520 --> 01:42:11.000
special feeling comfort. The spreads into your hips, sit down

294
01:42:11.079 --> 01:42:19.159
your lower back, into your hips, into the area where

295
01:42:19.199 --> 01:42:27.760
your cocksicks are, and into your buttocks, and all those

296
01:42:27.880 --> 01:42:37.159
muscles that spread from your lower back into your hip

297
01:42:37.199 --> 01:42:56.760
area start to melt, start to really let go. I

298
01:42:56.800 --> 01:43:04.119
don't even know where about. Focus on your shoulders, Your back,

299
01:43:04.359 --> 01:43:15.359
and your spine will continue till let go. Continue to

300
01:43:15.600 --> 01:43:30.199
relax so calmly, and if you focus on your shoulders,

301
01:43:31.920 --> 01:43:50.159
you may notice that they're already feeding, really loose, already

302
01:43:51.039 --> 01:44:14.319
feeding calm and fear. Those muscles then move from your

303
01:44:14.399 --> 01:44:34.039
neck into your shoulders feel so soft and gentle, so

304
01:44:34.239 --> 01:45:03.439
smooth and calm, and the feeling in your shoulders seems

305
01:45:03.479 --> 01:45:11.199
to spread deep into your shoulders, that sense of relaxation,

306
01:45:12.359 --> 01:45:23.880
not just traveling deeply into your muscles, but also relaxing

307
01:45:26.720 --> 01:45:36.720
the bones and moving all away to underneath your arms,

308
01:45:39.439 --> 01:45:45.479
relaxing that whole area between the tops of your shoulders

309
01:45:46.720 --> 01:46:01.880
and underneath your arms. He Then you feel so relaxed

310
01:46:04.439 --> 01:46:16.439
and comfortable in your shoulders, which sends that deep healing

311
01:46:19.800 --> 01:46:37.119
message into your arms. And you may feel almost as

312
01:46:37.159 --> 01:46:43.920
if your arms are not even there, because they're so relaxed,

313
01:46:47.119 --> 01:47:33.159
so deeply relaxed, so so calm.

314
01:47:18.000 --> 01:47:18.159
So.

315
01:47:24.800 --> 01:47:39.920
Pose not feeling spreading all the way down your arms

316
01:47:42.600 --> 01:48:08.600
to your elbows, including your elbows circumforts spreads or away

317
01:48:11.319 --> 01:48:30.239
into rests of forearments, and your rests so heavy yet

318
01:48:30.439 --> 01:49:11.239
at the same time so light and gentle. Fred s.

319
01:49:13.720 --> 01:49:15.239
Now on.

320
01:49:17.439 --> 01:50:11.079
Your hands, my hands, so peaceful in your hands. There's

321
01:50:11.079 --> 01:50:34.520
the sense of real peace. It just seems to feel

322
01:50:36.760 --> 01:51:13.079
so familiar with your hands, relax deeply el The thing

323
01:51:13.399 --> 01:52:50.520
is you things, sadly a thing you tips moving your

324
01:52:50.640 --> 01:53:20.199
attention to affront to your body so comfortable. Move in

325
01:53:20.479 --> 01:54:45.039
your focus, your legs w mucus.

326
01:54:46.479 --> 01:55:05.359
In your thighs, your knees.

327
01:55:09.000 --> 01:55:46.720
So relaxed, a calf mussels and just shins co presily

328
01:56:39.199 --> 01:58:07.359
four the fathing your feet so peaceful, com so peaceful,

329
01:58:14.479 --> 01:59:15.239
sircom su peaceful, sycm so peace f RelA scein peace

330
01:59:16.000 --> 01:59:35.399
fur so calm, loving that deep relaxation, to spread your chest,

331
01:59:35.640 --> 02:00:06.760
in your stomach so really letting go of everything. So

332
02:00:06.800 --> 02:00:13.159
I'm gonna start counting down now from twenty down to one.

333
02:00:19.079 --> 02:00:22.319
You can imagine in a way it's like just walking

334
02:00:22.439 --> 02:00:28.279
down some steps and each step or twenty steps, and

335
02:00:28.359 --> 02:00:38.760
each step represents a level of comfort. Each step represents

336
02:00:41.359 --> 02:00:53.800
a deepening of that comfort, and the furvies you walk

337
02:00:53.880 --> 02:00:59.199
down those steps that are deeper and more relaxed, you

338
02:00:59.319 --> 02:02:54.119
feel so starting with number twenty twenty, nineteen, eighteen, seventeen,

339
02:03:40.439 --> 02:10:45.960
sixteen eight four four see too well five f four

340
02:11:03.000 --> 02:14:05.680
nine eight seven.

341
02:13:20.760 --> 02:14:11.159
H h.

342
02:14:26.279 --> 02:20:56.559
H six five four four one.

343
02:21:46.200 --> 02:21:46.239
No.

344
02:21:50.959 --> 02:22:03.639
As you focus on your eyes, We're gonna count down

345
02:22:04.040 --> 02:22:15.200
from ten down to one, focusing just on your eyes,

346
02:22:18.920 --> 02:22:27.440
your eyelids, the muscles around your eyes, your eye waves themselves,

347
02:22:28.959 --> 02:22:46.000
our whole area that makes up your eye and as

348
02:22:46.079 --> 02:22:54.399
we count down from ten down to one, whilst focus

349
02:22:54.559 --> 02:23:09.559
in on your eyes, you'll become twice is relaxed with

350
02:23:09.959 --> 02:23:22.920
each number counting down that you may find the all

351
02:23:23.079 --> 02:23:29.200
you want to do is just drift off to sleep.

352
02:23:32.200 --> 02:23:38.799
And if that's what you want, then just allow yourself

353
02:23:38.920 --> 02:23:53.559
to do that. Now, focusing on your eyes, I'm going

354
02:23:53.680 --> 02:24:03.639
to begin counting down from ten down to one right now,

355
02:24:12.079 --> 02:25:13.840
two nine right.

356
02:25:24.040 --> 02:28:11.680
Seven five.

357
02:29:22.239 --> 02:30:36.479
Four three.

358
02:31:41.799 --> 02:33:10.200
Two one.

359
02:33:16.559 --> 02:33:33.239
So counted down from ten to one ten nine eight

360
02:33:36.040 --> 02:34:00.879
seven six five four three two one. And maybe that

361
02:34:01.040 --> 02:34:05.159
was a bit too quick in order to relax. Maybe

362
02:34:05.200 --> 02:34:09.520
it's a bit too fast for you to notice the

363
02:34:10.799 --> 02:34:17.639
calming of your body, maybe even a little bit of

364
02:34:17.760 --> 02:34:21.680
pressure there, Like you're counting down from ten to one.

365
02:34:21.799 --> 02:34:25.200
Would you expect me to do man, expect me to

366
02:34:25.239 --> 02:34:35.079
stick go floppy just because you're counting down. You could

367
02:34:35.120 --> 02:34:38.879
try it again, but this time I go this lower.

368
02:34:41.120 --> 02:34:45.959
This time, as you focus on the whole of your

369
02:34:46.040 --> 02:34:54.360
body before we focus on your legs, just notice how

370
02:34:54.479 --> 02:35:08.559
your body does start to feel more relaxed with every

371
02:35:08.719 --> 02:35:41.760
number that I count down ten nine eight seven six

372
02:35:50.200 --> 02:36:59.120
five four three two one. I just notice how how

373
02:36:59.239 --> 02:37:09.319
you feel general, how your body feels. It's not necessarily

374
02:37:09.399 --> 02:37:19.799
even about counting down from ten to one. It's that

375
02:37:20.120 --> 02:37:39.799
space that you have, that space between being active physically

376
02:37:40.000 --> 02:37:49.600
or mentally to just sitting or lying down, just being there,

377
02:37:50.360 --> 02:37:55.799
not doing anything, not saying anything, not needing to think

378
02:37:55.879 --> 02:38:02.040
about anything. So that opens up space, you know, a

379
02:38:02.079 --> 02:38:12.639
bit of a space, a gap. And the more I

380
02:38:12.840 --> 02:38:17.719
camped down from ten to one, the bigger that gap becomes.

381
02:38:20.719 --> 02:38:33.239
So there's that gap of calmness, of comfort, relaxation. It's

382
02:38:33.280 --> 02:38:46.920
a nice feeling, and it moves those stresses or discomforts

383
02:38:47.000 --> 02:38:59.799
physically or emotionally moves away. Allows you.

384
02:39:02.520 --> 02:39:03.040
To just.

385
02:39:06.040 --> 02:39:12.760
Slow down. Someone to count again from ten down to one,

386
02:39:13.200 --> 02:39:23.399
and notice that gap widening, the gap, And as it widens,

387
02:39:23.479 --> 02:39:29.520
it's almost like the stress and attention falls into the

388
02:39:29.600 --> 02:39:47.440
gap and gives you that distance, that space.

389
02:39:49.840 --> 02:39:55.319
Now ten.

390
02:39:59.639 --> 02:41:26.120
Nine, eight, seven, six, five, four, three, two.

391
02:41:44.360 --> 02:41:44.600
One.

392
02:41:56.159 --> 02:42:00.520
And how did your body feel.

393
02:42:02.479 --> 02:42:02.680
Now?

394
02:42:15.360 --> 02:42:28.040
Can you notice that? Do you feeling calmer, the feeling

395
02:42:30.399 --> 02:42:57.760
more relaxed. As we now focus on your legs, just

396
02:42:57.959 --> 02:43:19.319
your legs. We're just gonna start with focusing on your thighs.

397
02:43:34.120 --> 02:43:38.440
Of course, it's not the most exciting thing to be doing,

398
02:43:39.200 --> 02:43:45.600
because I'm sure, like most of your body is not

399
02:43:45.680 --> 02:43:57.840
a lot going on right now, Just focusing on the

400
02:43:58.000 --> 02:44:04.040
whole of your thighs, the tops of your thighs, the

401
02:44:04.360 --> 02:44:11.000
sides of your thighs, the bottoms of your thighs, your

402
02:44:11.079 --> 02:44:16.399
outer thighs, and your inner thighs. Basically the whole of

403
02:44:16.479 --> 02:44:24.280
your thigh that leads into your hip and it goes

404
02:44:25.319 --> 02:44:35.399
down to your knee joints. Now, this is a big area.

405
02:44:39.920 --> 02:44:44.840
It's a very heavy area, it's very strong. Probably the

406
02:44:44.959 --> 02:44:59.639
strongest muscles in your body are in your thighs. But

407
02:45:00.000 --> 02:45:08.120
I think we perhaps give enough attention to our thighs.

408
02:45:14.079 --> 02:45:24.840
Perhaps we don't acknowledge how important our thighs are to

409
02:45:25.000 --> 02:45:45.639
our lives, how much they actually do for us all

410
02:45:45.719 --> 02:45:56.159
through our lives. And it may seem to sound really weird,

411
02:45:56.280 --> 02:46:01.200
but I think that all all of our body parts,

412
02:46:04.159 --> 02:46:12.399
especially our thighs, need some TLC, a bit of love shown,

413
02:46:13.399 --> 02:46:31.639
a bit of acknowledgement, thank you, gratitude for what our

414
02:46:31.760 --> 02:46:41.120
thighs do for us. And I know this may sound

415
02:46:41.200 --> 02:46:47.440
a bit strange. Maybe you think, why am I sure

416
02:46:47.520 --> 02:46:50.040
how I should be out in the garden hugging a

417
02:46:50.159 --> 02:46:58.520
tree or something. Well, it's hard to set a microphone

418
02:46:58.600 --> 02:47:01.639
up on a tree. That's why I'm doing this indoors.

419
02:47:01.680 --> 02:47:05.159
Otherwise I would be outside hugging a tree. Now I

420
02:47:05.280 --> 02:47:14.040
can't see the television from the tree. If you move

421
02:47:14.120 --> 02:47:23.440
down to your knees gain such an important part, and

422
02:47:24.040 --> 02:47:28.479
I think we don't necessarily I'll speak for myself here,

423
02:47:30.959 --> 02:47:36.079
I don't necessarily appreciate all that my knees do for

424
02:47:36.200 --> 02:47:42.680
me until I have a problem with my knee. It's occasionally,

425
02:47:42.719 --> 02:47:47.719
if I ever maybe i'll pash it, or it's aching

426
02:47:47.879 --> 02:47:54.280
for some reason. It's then that I realize how much

427
02:47:54.399 --> 02:47:58.040
it does. You know, the benefit of being able to

428
02:47:58.959 --> 02:48:08.200
use my x without any kind of physical discomfort is

429
02:48:09.000 --> 02:48:17.760
a beautiful thing that's possibly not appreciated until it's temporarily removed.

430
02:48:18.879 --> 02:48:25.879
You know that's comfort. But as you focus on your knees,

431
02:48:28.040 --> 02:48:33.680
regardless of how your knees feel, you can have that

432
02:48:33.959 --> 02:48:40.120
sense of gratitude and love to your knees for all

433
02:48:40.239 --> 02:48:52.440
that they do for you. When you can still have

434
02:48:52.639 --> 02:48:56.760
that attention on your thighs and maybe notice how your

435
02:48:56.879 --> 02:49:10.920
thighs feel, You've noticed that they are relaxing more deeply

436
02:49:17.680 --> 02:49:22.159
as you focus now on the bottoms of your legs,

437
02:49:22.639 --> 02:49:28.399
your shins, and your calf muscles, the bones between your

438
02:49:29.360 --> 02:49:35.000
knees and your feet incorporate, and of course your ankles

439
02:49:37.360 --> 02:49:48.479
so important. Anyone that's had even like the slightest sprain

440
02:49:48.600 --> 02:49:55.559
of an ankle knows how how much we take our

441
02:49:55.760 --> 02:50:04.319
ankles for granted. And it's kind of strange in a

442
02:50:04.360 --> 02:50:09.959
way when you think that. You know, logically, our wrists

443
02:50:10.120 --> 02:50:12.959
are a lot thinner than the rest of our arms,

444
02:50:14.079 --> 02:50:17.680
which is okay, It doesn't can't see any problem with

445
02:50:17.760 --> 02:50:23.159
that because we're just picking stuff up by our ankles

446
02:50:24.959 --> 02:50:34.879
so much thinner than the rest of our legs. And

447
02:50:35.040 --> 02:50:39.559
from a physics perspective or logical even it doesn't really

448
02:50:39.639 --> 02:50:46.879
make sense that all this weight would ultimately be resting

449
02:50:47.920 --> 02:50:57.879
on your ankles then leading to your feet that thin area,

450
02:50:59.360 --> 02:51:09.000
thin bone. Yeah, it does so much great work. Supports us,

451
02:51:09.079 --> 02:51:19.040
supports our body for a lifetime, helps us to balance,

452
02:51:21.280 --> 02:51:34.079
It helps you to get around and be mobile. And

453
02:51:34.159 --> 02:51:41.879
there's the calf muscles. Of course, when I was younger,

454
02:51:42.239 --> 02:51:45.559
I couldn't see the point in calf muscles didn't seem

455
02:51:45.600 --> 02:51:50.639
to do anything, Okay, If I walked around on tiptoes,

456
02:51:51.440 --> 02:51:55.319
then my calf muscles get some work. But of course

457
02:51:55.399 --> 02:51:59.520
that's not true. The calf muscles are being used whenever

458
02:51:59.600 --> 02:52:11.520
we use her legs and your shins there to protect

459
02:52:13.520 --> 02:52:22.159
your lower legs, shaped in a way almost as a

460
02:52:22.200 --> 02:52:34.479
protector for the bone, leading of course to your ankles

461
02:52:37.879 --> 02:52:44.440
and your feet. But we're not going to focus on

462
02:52:44.559 --> 02:52:46.639
your feet. We're just going to focus on the legs.

463
02:52:48.719 --> 02:52:53.360
I realize that now that I've mentioned your feet, it

464
02:52:53.520 --> 02:52:58.399
probably focuses on them anyway, So maybe I should focus

465
02:52:58.479 --> 02:53:04.319
on your feet a little bit. You can have them

466
02:53:04.360 --> 02:53:09.920
in your awareness the same as you have your thighs

467
02:53:10.200 --> 02:53:14.479
in your awareness. Even though we haven't been focusing on

468
02:53:14.639 --> 02:53:19.360
your thighs for a few minutes, let me focusing on

469
02:53:19.520 --> 02:53:36.719
your ankles. There's still that sensation of comfort in your thighs,

470
02:53:41.719 --> 02:53:49.040
and this that movement of energy because the thighs hold

471
02:53:51.000 --> 02:53:56.280
lots of different sensations. Of course, there's the muscles, the

472
02:53:56.600 --> 02:54:09.079
big straw muscles that we have in our thigh but

473
02:54:09.239 --> 02:54:14.879
the skin on the outside of the thighs, as in

474
02:54:15.399 --> 02:54:21.159
the outside of all of our body, can be very sensitive,

475
02:54:25.079 --> 02:54:38.239
sensitive to the touch, sensitive to temperature, and inside your

476
02:54:38.399 --> 02:54:45.840
thighs the bones, there's the muscle, there's the blood, vessels,

477
02:54:46.000 --> 02:54:51.799
the arch trees, all this stuff that's inside your thighs.

478
02:54:56.079 --> 02:54:59.280
And I guess sometimes it'd be nice if you could

479
02:54:59.280 --> 02:55:04.680
actually put your fingers inside your thighs and a message,

480
02:55:07.040 --> 02:55:10.600
so you can message on the outside, of course, but

481
02:55:10.680 --> 02:55:13.799
to be able to get deep into the muscles and

482
02:55:13.879 --> 02:55:19.000
to be able to just message inside your thighs, message

483
02:55:19.040 --> 02:55:27.760
in the bones of your leg massage in or the veins,

484
02:55:28.000 --> 02:55:38.200
and just gently healing your thighs, and you could move

485
02:55:38.399 --> 02:55:45.760
down message and inside your knees, just message in those bones,

486
02:55:46.760 --> 02:55:53.799
but with healing fingertips spreading that healing energy deep into

487
02:55:53.920 --> 02:56:03.319
the joints of your knees. Of course, there's the back

488
02:56:03.600 --> 02:56:08.520
of your your knee, you know, the inside crease where

489
02:56:08.559 --> 02:56:16.000
your knee is. It's a very sensitive area. Very it

490
02:56:16.040 --> 02:56:19.920
feels very nice when you stroke it. That might be

491
02:56:20.079 --> 02:56:24.040
because it's an area that's not really touched very often.

492
02:56:26.079 --> 02:56:32.920
It's almost like a hidden part, that crease in your legs.

493
02:56:33.040 --> 02:56:40.079
It's almost it's like a part that has a sensitivity

494
02:56:40.159 --> 02:56:50.600
which is a little bit different. Of course, it's protected

495
02:56:50.719 --> 02:57:01.319
by your legs, so you can imagine it in your

496
02:57:01.440 --> 02:57:11.479
fingers into that crease in your legs. Fold in between

497
02:57:11.600 --> 02:57:16.680
your legs. You can just message with your fingertips. Imagine

498
02:57:16.680 --> 02:57:27.719
your fingertips going inside, massage in the muscle tissue. You

499
02:57:27.799 --> 02:57:33.840
can of course field the bones of your knees heading

500
02:57:34.079 --> 02:57:46.760
through your fingertips, and then as you go down to

501
02:57:46.879 --> 02:57:49.680
your calf muscles. And that's the part I'd like to

502
02:57:49.719 --> 02:57:55.120
be able to really put my fingertips deep inside my

503
02:57:55.319 --> 02:58:04.040
calf muscles, massage in every single tissue of that muscle,

504
02:58:05.639 --> 02:58:15.559
healing every part, and then doing the same for my shins,

505
02:58:18.719 --> 02:58:25.600
massage in and gently stroking the bones, gently stroking them,

506
02:58:26.520 --> 02:58:30.639
healing in a loving way, because they deserve to be

507
02:58:30.840 --> 02:58:38.040
treated as the precious bones that they are, because our

508
02:58:38.159 --> 02:58:41.719
legs are so precious as in all the other parts

509
02:58:41.799 --> 02:58:49.440
of our body, and more precious of any chure on

510
02:58:49.559 --> 02:59:05.879
the planet. When you start to think about your legs

511
02:59:06.000 --> 02:59:17.120
in this way, it can change your perspective. It might

512
02:59:17.319 --> 02:59:23.920
sound a bit a bit silly to start with the

513
02:59:24.079 --> 02:59:32.239
idea of having love for your legs, showing appreciation for

514
02:59:32.360 --> 02:59:38.440
your thighs, wanting to be able to put your hands

515
02:59:39.399 --> 02:59:48.159
in your thighs, massage the muscles and the bones, and

516
02:59:48.319 --> 02:59:53.840
to get your fingers deep in there, releasing all tension,

517
02:59:56.719 --> 03:00:05.319
just to show how much you care about your legs,

518
03:00:06.200 --> 03:00:09.959
how much you care for what your legs do for

519
03:00:10.120 --> 03:00:23.719
you regularly, your knees, your calves, your ankles, the strength

520
03:00:23.879 --> 03:00:31.920
of your ankles considering how thin they are compared to

521
03:00:32.040 --> 03:00:38.760
the rest of your legs, especially your thighs. Yeah, they're

522
03:00:38.920 --> 03:00:48.520
so strong, so flexible, absolutely amazing things.

523
03:00:49.799 --> 03:00:51.319
Your ankles are.

524
03:00:55.000 --> 03:01:06.319
Truly a gift because of what they do you supporting

525
03:01:06.639 --> 03:01:12.520
all that weight, regardless of how what weight you are,

526
03:01:13.719 --> 03:01:18.479
even if you only ate stone, there's still a lot

527
03:01:18.520 --> 03:01:25.200
of weight for these little ankles. Now, I'm a lot

528
03:01:25.440 --> 03:01:35.360
heavier than eat stone double down, Yet my ankles support

529
03:01:35.440 --> 03:01:42.840
my body all the time. Whether they do give off

530
03:01:42.840 --> 03:01:48.479
a sigh of relief when I sit down at my

531
03:01:48.520 --> 03:01:58.280
whole legs do my feet feet also go, my toes clap.

532
03:02:20.000 --> 03:02:29.200
Your legs really are amazing. And I know that talking

533
03:02:29.239 --> 03:02:35.680
about talking about your legs is probably possibly among the

534
03:02:35.760 --> 03:02:41.319
most most boring things you've ever heard anyone say. Possibly

535
03:02:44.239 --> 03:02:50.879
you're boring or not. Everything I said is true. Your

536
03:02:51.040 --> 03:03:11.559
legs are amazing. Your legs deserve not just respect, they

537
03:03:11.680 --> 03:03:24.239
deserve to relax deeply they deserve to take some time

538
03:03:24.360 --> 03:03:48.079
out of the day to just let go completely. Your

539
03:03:48.239 --> 03:04:06.000
legs really can relax, and because the legs are so

540
03:04:07.079 --> 03:04:11.840
such a most, you know, very important part of your body.

541
03:04:13.159 --> 03:04:15.719
When you relax your legs, the rest of your body

542
03:04:16.399 --> 03:04:35.159
also naturally follows in that journey of comfort. I can

543
03:04:35.280 --> 03:04:40.200
feel it in my hips. My hips feel really loose,

544
03:04:43.520 --> 03:04:48.079
and also my ler back as well. My lower back

545
03:04:48.319 --> 03:04:53.840
really feels it feels stretched, even though I'm just sitting

546
03:04:53.920 --> 03:04:59.879
in a chair and there's no stretching as far as

547
03:05:00.000 --> 03:05:03.040
I'm aware that I'm doing. It's almost as if the

548
03:05:03.159 --> 03:05:07.120
muscles are just relaxed so much that there is a

549
03:05:07.280 --> 03:05:31.959
natural stretch as the tension has reduced a lot. And

550
03:05:32.040 --> 03:05:35.399
I'm now going to count down from ten down to one,

551
03:05:39.760 --> 03:06:09.120
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

552
03:06:13.760 --> 03:06:41.840
four three two one relax. So I'm just going to

553
03:06:41.920 --> 03:06:47.280
count down from five down to one. And as a countdown,

554
03:06:48.600 --> 03:06:53.319
if you just focus on the numbers, just the numbers

555
03:06:55.000 --> 03:07:04.000
counting down, and notice how you feel in this moment

556
03:07:05.760 --> 03:07:10.120
as you hear the numbers counting down, knowing that those

557
03:07:10.280 --> 03:07:23.360
numbers counting down represent you feeling calmer, not just in

558
03:07:23.440 --> 03:07:31.760
your body, but also relaxing your mind. I just notice

559
03:07:31.840 --> 03:07:37.879
how you feel. There's nothing to do, there's nothing to say,

560
03:07:38.559 --> 03:07:55.600
there's nothing to think about, starting with number five four

561
03:08:05.120 --> 03:08:40.879
three two one. Now, as you notice the gradual letting

562
03:08:41.040 --> 03:08:50.399
go the tension in your body, you may also begin

563
03:08:50.719 --> 03:08:56.680
to notice and be aware of how your mind is

564
03:08:57.760 --> 03:09:05.600
starting to slow down. This is just a natural thing

565
03:09:06.079 --> 03:09:13.479
that happens. It's not really a special procedure. It's just

566
03:09:13.680 --> 03:09:19.879
natural because as your body relaxes, your mind also starts

567
03:09:19.959 --> 03:09:24.639
to relax. And the more your mind relaxes, the more

568
03:09:24.680 --> 03:09:29.920
your body relaxes. It's just a continuous circle of relaxation.

569
03:09:36.000 --> 03:09:42.719
And there is that calmness that comes from relative quietness.

570
03:09:44.319 --> 03:09:49.239
You know, even even if there's background sounds either your

571
03:09:49.399 --> 03:09:55.959
side or mind, it's still going to be quite calm.

572
03:09:57.600 --> 03:10:00.159
You know, you haven't got the television on, there is

573
03:10:00.239 --> 03:10:04.280
no music in the background unless you're listening to the

574
03:10:04.360 --> 03:10:12.159
recording with music. Of course, you're very likely not going

575
03:10:12.239 --> 03:10:15.079
to be sitting in a room with other people. Of

576
03:10:15.159 --> 03:10:19.879
course you might be, but generally it's more ideal if

577
03:10:19.920 --> 03:10:24.760
you can do this on your own, so no distractions,

578
03:10:30.920 --> 03:10:43.879
and when you stop thinking about stuff. Relaxation automatically rises

579
03:10:46.200 --> 03:10:56.959
a sense of comfort, starts to grow, and without trying

580
03:10:57.040 --> 03:11:05.920
to build it up into something fantastical or something magical,

581
03:11:08.040 --> 03:11:18.239
this is just a natural process, something that's easy to accomplish.

582
03:11:21.040 --> 03:11:25.399
In fact, it's almost you know, the sense of relaxing

583
03:11:26.239 --> 03:11:32.000
completely happens really when you put no effort into it.

584
03:11:33.000 --> 03:11:38.719
It's not something that you can really force. It's something

585
03:11:38.879 --> 03:11:49.600
that happens naturally. And part of the process of this

586
03:11:49.879 --> 03:12:01.840
recording and others is simply two allow you to take

587
03:12:01.920 --> 03:12:16.760
advantage of this space, this time, to just let go,

588
03:12:19.920 --> 03:12:28.120
to just be here, to be in tune with how

589
03:12:28.239 --> 03:12:41.600
you feel, yet with the intention of wanting to relax

590
03:12:41.760 --> 03:12:53.079
deeply and maybe even to fall asleep, depending on what

591
03:12:53.280 --> 03:12:59.399
it is that you wish for yourself in this moment.

592
03:13:06.399 --> 03:13:15.760
As we know, relaxing is the majority of the process

593
03:13:15.879 --> 03:13:21.040
of falling asleep. The actual falling asleep part is a

594
03:13:21.200 --> 03:13:29.000
tiny bit at the end. The deeper relaxed you become,

595
03:13:32.920 --> 03:13:50.920
the easier you find yourself drifting. You can also if

596
03:13:50.959 --> 03:14:01.799
you choose stay focused on my voice and really enjoy

597
03:14:07.760 --> 03:14:31.040
the process of gradually relaxing each muscle in your body

598
03:14:36.079 --> 03:15:05.239
effortlessly and just observing the sensation of letting go completely.

599
03:15:11.280 --> 03:15:15.319
This time, I'm going to count from six down to one,

600
03:15:20.159 --> 03:15:29.319
and you can notice your mind calming down more with

601
03:15:29.719 --> 03:15:43.399
each number that you hear me say naturally, feeling calm

602
03:15:43.920 --> 03:18:22.079
and slow and peaceful, six, five, four, three, two, one,

603
03:18:43.200 --> 03:18:56.520
being aware how your mind to slow right down, sinking

604
03:18:59.120 --> 03:19:19.440
deeply into relaxation. And as you focus on your mind,

605
03:19:19.760 --> 03:19:29.680
you may notice that there are some thoughts still there,

606
03:19:32.280 --> 03:19:41.799
maybe some stubborn thoughts that for some reason perhaps need

607
03:19:41.920 --> 03:19:57.120
your attention. So what you can do is send love

608
03:19:57.360 --> 03:20:10.959
to those thoughts. Sprinkle those thoughts with love. I doll

609
03:20:11.120 --> 03:20:16.760
petals from a flower. Just sprinkle it over them, petals

610
03:20:16.840 --> 03:20:24.040
filled with love towards those thoughts, to let those thoughts

611
03:20:24.239 --> 03:20:31.040
know that you're not abandoned in them. You just need them.

612
03:20:32.280 --> 03:20:43.319
You require them to just calm down, slow down, quiet

613
03:20:43.719 --> 03:20:59.680
down for now. So as you focus on those remaining thoughts,

614
03:21:00.920 --> 03:21:05.000
as we count down this time from seven down to one.

615
03:21:06.559 --> 03:21:20.639
With each number, just imagine sprinkling those flower petals of love, kindness,

616
03:21:22.239 --> 03:21:34.079
gratitude over those thoughts, which will allow them to just

617
03:21:35.520 --> 03:21:50.520
melt away and relax deeply. Of every number, those thoughts

618
03:21:50.680 --> 03:22:28.040
will become more and more relaxed, starting with number seven, six.

619
03:22:45.559 --> 03:22:59.600
Five four.

620
03:23:25.280 --> 03:24:47.200
Three one. As you now notice how relaxed you're feeling

621
03:24:50.879 --> 03:25:06.479
in your body, we're going to focus on your hands,

622
03:25:12.319 --> 03:25:18.600
because the more relaxed your hands are, the more relaxed

623
03:25:18.840 --> 03:25:39.840
your body and mind are. And you focus on your

624
03:25:40.040 --> 03:25:50.239
hands and your fingers, there's nothing needed to be done.

625
03:25:51.200 --> 03:25:56.280
There's no clenching the fists or tents in the fingers

626
03:25:56.440 --> 03:26:10.000
or anything like that. It's just noticing and focusing on

627
03:26:10.200 --> 03:26:38.360
your hands, noticing how they feel. Because the more relaxed

628
03:26:38.840 --> 03:26:48.520
your hands feel, the calmer your mind feels, and the

629
03:26:48.840 --> 03:27:05.840
more comfort you feel throughout your body. And you may

630
03:27:08.239 --> 03:27:51.319
have already noticed you mind is starting to dress fahim

631
03:27:55.440 --> 03:28:10.079
just on your hands and fingers, allowing them to experience

632
03:28:12.799 --> 03:28:21.000
a real deepening of that relaxation in your hands and fingers,

633
03:28:27.040 --> 03:28:49.399
more and more relaxed. With each number from eight down

634
03:28:49.520 --> 03:29:02.319
to one, you can almost feel that healing and relaxing

635
03:29:02.799 --> 03:29:18.920
energy spreading into your hands and fingers, becoming year more

636
03:29:21.159 --> 03:29:36.799
relaxing with each number you hear, going down from eight

637
03:29:37.639 --> 03:31:14.799
down to one, drifting, drifting again, starting with number eight seven, six,

638
03:31:49.600 --> 03:34:01.280
five four three, just being here now nothing to think about,

639
03:34:03.040 --> 03:34:14.479
nothing to do, nothing to say, and everything just feels calmer.

640
03:34:19.040 --> 03:34:26.520
And this is your natural state of being. This is

641
03:34:26.799 --> 03:34:33.440
how you just normally feel when you take away all

642
03:34:33.520 --> 03:34:40.479
of that other stuff that we add, you know, things

643
03:34:40.559 --> 03:34:56.680
like stress and worrying and overthinking, anxiety, tension, just generally

644
03:34:56.879 --> 03:35:03.000
thinking about stuff. You take that away, which is what

645
03:35:03.159 --> 03:35:03.399
we do.

646
03:35:04.159 --> 03:35:04.600
What we do.

647
03:35:04.879 --> 03:35:22.159
Now you're left with a real sense of peacefulness, which

648
03:35:22.360 --> 03:35:32.200
comes to you very quickly, because ultimately it's just a feeling,

649
03:35:36.639 --> 03:35:44.959
a feeling of comfort, almost as if you've gone inside

650
03:35:45.040 --> 03:35:57.200
yourself and you've found a special place where everything is peaceful,

651
03:36:00.159 --> 03:36:05.520
a place where you can feel relaxed and your natural

652
03:36:07.719 --> 03:36:14.040
sense of comfort, a place where you can be you,

653
03:36:18.760 --> 03:36:25.760
where you can accept yourself for who you are, a

654
03:36:25.840 --> 03:36:32.360
place where you're not trying to please anybody else ever,

655
03:36:36.360 --> 03:36:44.920
a place where you can actually not just love yourself,

656
03:36:45.040 --> 03:36:50.479
but in some ways more importantly, you can like yourself

657
03:36:53.000 --> 03:37:10.280
appreciate who you are. That sense of gratitude is in

658
03:37:10.399 --> 03:37:20.920
the air all around you. And that's also a place

659
03:37:21.120 --> 03:37:31.319
where you can actually feel the healing energy soaking into

660
03:37:31.399 --> 03:37:48.840
your body. Healing energy soaking into your body, and that

661
03:37:49.079 --> 03:37:59.280
healing energy spreads through your veins, traveling to each and

662
03:37:59.559 --> 03:38:10.479
every single part of your body, and you start to

663
03:38:10.639 --> 03:38:18.159
realize that actually, that healing energy, it's not just entered

664
03:38:18.239 --> 03:38:29.760
into your brain, it's become part of your brain, and

665
03:38:29.879 --> 03:38:41.639
that spinal fluid is now mixed with healing energy, not

666
03:38:42.040 --> 03:38:49.959
just allowing you to feel so much more relaxed and

667
03:38:50.280 --> 03:39:02.760
healthy in this moment, but also you start to realize

668
03:39:03.000 --> 03:39:12.920
that actually, what's happening now with that healing, relaxing energy

669
03:39:13.840 --> 03:39:25.799
spreading through your body, it's actually changing your life. It's

670
03:39:25.879 --> 03:39:31.399
actually changing the way you're going to feel not just now,

671
03:39:33.239 --> 03:39:40.079
but tomorrow and the next day. As your health improves,

672
03:39:43.639 --> 03:39:51.000
not just your physical health, but your mental health. Things

673
03:39:51.399 --> 03:39:56.600
that used to bother you in the past, for some reason,

674
03:39:57.799 --> 03:40:05.360
no longer have the effect that they used to because

675
03:40:05.479 --> 03:40:17.159
something has changed deep within you. Maybe things that used

676
03:40:17.200 --> 03:40:27.680
to cause you to feel anger no longer have that

677
03:40:28.559 --> 03:40:36.559
power to control you the way they seem to be

678
03:40:36.680 --> 03:40:45.760
able to before. As you realize that you're the one

679
03:40:47.799 --> 03:40:59.520
who decides what affects you, you're the one who decides

680
03:41:02.360 --> 03:41:13.360
to feel relaxed and calm when you choose to enjoy

681
03:41:14.920 --> 03:41:30.440
Noticing these natural developments of healing, continuing to grow and

682
03:41:30.680 --> 03:41:41.959
improve your life day by day, including of course, your

683
03:41:42.040 --> 03:41:59.440
ability to relax so much easier. And sleeping is the

684
03:41:59.520 --> 03:42:10.360
most natural thing in the world to you, because falling

685
03:42:10.479 --> 03:42:18.959
asleep is something that you've done so many times in

686
03:42:19.079 --> 03:42:26.200
your life, and you know that you were born, as

687
03:42:26.280 --> 03:42:32.639
we all were, with the ability to fall asleep naturally.

688
03:42:36.920 --> 03:42:47.600
You were born with that ability to just drift off

689
03:42:48.319 --> 03:43:01.440
into a deep, healing sleep. Even when we're kids, sometimes

690
03:43:01.559 --> 03:43:05.959
we'll fall asleep when we don't even want to try

691
03:43:06.000 --> 03:43:10.319
and tell you stay awake. Maybe it's a birthday in

692
03:43:10.360 --> 03:43:14.520
the morning, or it's Christmas or holiday or something we

693
03:43:14.680 --> 03:43:17.120
look forward to. We don't want to go to sleep.

694
03:43:19.360 --> 03:43:24.360
But the more we want to stay awake, the more

695
03:43:24.559 --> 03:43:32.879
we just start to drift. And the more you fight drifting,

696
03:43:33.559 --> 03:43:35.920
the more you try to stop yourself and drift in

697
03:43:36.000 --> 03:43:49.000
a safe the deeper and stronger that drifting becomes. Because

698
03:43:49.079 --> 03:43:54.479
we're born not just with the need to relax deeply

699
03:43:56.200 --> 03:44:06.040
and to naturally fall asleep, but it's our birthright, it's

700
03:44:06.159 --> 03:44:16.680
part of our DNA. And sometimes as we get older

701
03:44:16.760 --> 03:44:28.159
in life, perhaps at times we have forgotten that relaxing

702
03:44:29.479 --> 03:44:43.920
completely is not only a wonderfully pleasant experience. It's also

703
03:44:44.280 --> 03:45:03.760
really easy. It's very very easy to let go, because

704
03:45:03.799 --> 03:45:13.040
that's all it is. It is just deciding to let go.

705
03:45:18.280 --> 03:45:24.239
And when you press the play button on my recordings,

706
03:45:26.079 --> 03:45:33.440
you have given permission for my voice to relax you.

707
03:45:37.120 --> 03:45:40.680
When you press that play button, you have given me

708
03:45:40.840 --> 03:45:52.559
permission for my words to affect you in a positive,

709
03:45:56.000 --> 03:46:14.680
only a positive way, opening up your mind too useful

710
03:46:16.319 --> 03:46:32.719
and healing suggestions that can have such an amazing effect

711
03:46:35.559 --> 03:46:46.920
on how you feel right now, as well as those

712
03:46:47.319 --> 03:46:56.840
changes that continue long after the recording ends, those changes

713
03:46:57.680 --> 03:47:11.440
within you to continue to flourish and grow, transforming your

714
03:47:11.559 --> 03:47:24.399
life in a positive, beautiful way, allowing you to move

715
03:47:25.760 --> 03:47:31.040
forward in your life in the direction that you choose

716
03:47:32.559 --> 03:47:48.680
for yourself. And this feeling, this feeling that you can

717
03:47:48.879 --> 03:48:13.239
experience of safety, comfort, calmness, just feels so nice. It's

718
03:48:13.440 --> 03:48:27.600
such a healthy place to be, and that positivity grows

719
03:48:28.920 --> 03:48:46.479
within you each and every day. Moving forward, you're going

720
03:48:46.600 --> 03:48:57.360
to find that you're more relaxed physically and in your

721
03:48:57.479 --> 03:49:07.520
mind is more relaxed. And it's not that you're thinking slower,

722
03:49:09.840 --> 03:49:13.440
it's just that your mind will be less clogged up

723
03:49:14.520 --> 03:49:27.840
with unnecessary negativity, because from now on, your mind rejects negativity.

724
03:49:31.879 --> 03:49:40.079
From now on, you're going to start noticing when negativity arises,

725
03:49:43.719 --> 03:49:54.879
and you can just say stop, stop, and that negativity

726
03:49:57.319 --> 03:50:13.239
will turn around and leave you alone. Stop and that

727
03:50:13.520 --> 03:50:30.000
negativity would disappear. And as you notice that you feel

728
03:50:31.360 --> 03:50:43.440
way more relaxed than you probably expected. You can now

729
03:50:47.000 --> 03:50:52.840
congratulate yourself because you're the person that has done this.

730
03:50:54.600 --> 03:51:00.840
You are the one that has opened your mind to

731
03:51:00.959 --> 03:51:09.239
the simple facts. You can feel more relaxed in your

732
03:51:09.319 --> 03:51:19.399
body and in your mind. You've opened your mind up

733
03:51:19.600 --> 03:51:27.680
to the birthright of being able to just fall asleep

734
03:51:28.079 --> 03:51:43.559
easily when you choose. And that's a nice feeling. Don't

735
03:51:43.600 --> 03:51:53.440
you think it feels nice? Doesn't it? To feel calm,

736
03:51:55.079 --> 03:52:00.399
all that healing energy spreading through your body and your mind,

737
03:52:06.879 --> 03:52:17.680
to spend time a special place where negativity can no

738
03:52:17.879 --> 03:52:30.959
longer enter. Negativity is banned, it's barred, it's not allowed

739
03:52:31.239 --> 03:52:37.479
Entryue doesn't it doesn't. This doesn't deserve to be here.

740
03:52:37.840 --> 03:52:46.959
It doesn't belong here. Negativity has no place in your life,

741
03:52:56.959 --> 03:53:06.440
which makes room for more comfort, more heathing, more relaxation,

742
03:53:11.319 --> 03:53:36.319
more peace. It feels nice, doesn't it just the let

743
03:53:36.440 --> 03:53:57.879
go with everything. I'm gonna count down now from twenty

744
03:53:58.120 --> 03:54:07.799
down to one. You can continue to relax. If you choose,

745
03:54:08.159 --> 03:54:21.760
you can drift to sleep. With every number you hear

746
03:54:21.920 --> 03:54:33.479
me say, you can fill twice as relaxed, or if

747
03:54:33.520 --> 03:55:59.159
you choose, you can fell twice as sleeping now twenty nine, eighteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two,

748
03:56:00.040 --> 03:56:49.959
well eleven, ten, nine, eight, seven, six.

749
03:56:58.120 --> 03:56:58.440
Five.

750
03:57:00.040 --> 03:57:43.959
M Oh, this is your time to just take a break,

751
03:57:48.600 --> 03:57:59.680
your time to relax, to allow your mind to slow down,

752
03:58:08.360 --> 03:58:22.399
to give yourself permission to take a break from everything.

753
03:58:27.120 --> 03:58:31.639
And you you're the only person that can make that decision.

754
03:58:34.479 --> 03:58:37.200
You're the only person that can actually tell your mind

755
03:58:42.040 --> 03:59:06.280
to just relax, to just take some time off so

756
03:59:06.440 --> 03:59:11.280
that you can focus on your body, getting in touch

757
03:59:11.559 --> 03:59:26.239
with how you feel physically, and in the process of

758
03:59:29.079 --> 03:59:33.799
this body scan where you focus on different parts of

759
03:59:33.879 --> 03:59:44.680
your body, those parts that you focus on and observe,

760
03:59:47.639 --> 03:59:56.000
even though you're not purposely requesting for those parts of

761
03:59:56.079 --> 04:00:05.120
your body to relax, kind of expected. You expect when

762
04:00:05.200 --> 04:00:12.600
you listen to my voice to feel more relaxed naturally,

763
04:00:18.120 --> 04:00:26.559
because when you're listening to me, your attention is focused

764
04:00:28.280 --> 04:00:39.520
on my words, and as my words guide you to

765
04:00:39.680 --> 04:00:52.040
focus on those parts of your body, your focus increases,

766
04:00:59.159 --> 04:01:15.520
which actually calms your mind. And when your mind calms down,

767
04:01:20.360 --> 04:01:42.440
your body relaxes. And when your body calms down, your

768
04:01:42.600 --> 04:01:58.040
mind relaxes. And even though we have not really started

769
04:01:59.399 --> 04:02:11.440
the focus on your body, you can already feel that

770
04:02:11.879 --> 04:02:27.000
healing energy spreading through your body, pushing out stress and tension,

771
04:02:31.159 --> 04:02:38.440
healing all the parts of your body, including your skin,

772
04:02:39.600 --> 04:02:46.520
your bones, your blood, all of your organs inside your body,

773
04:02:47.920 --> 04:02:54.680
all of the muscles, all of the fat, all of everything,

774
04:02:56.559 --> 04:03:02.719
every hair on your body is filled with that healing energy.

775
04:03:10.760 --> 04:03:18.479
And when your brain it fills with that healing energy,

776
04:03:26.440 --> 04:03:50.959
the feeling of comfort and relaxation increases, deeply increases. In

777
04:03:51.079 --> 04:04:06.120
a way. Your mind start to feel perhaps bit drowsy

778
04:04:11.399 --> 04:04:21.920
because it's not needed, and it may start to drift

779
04:04:30.719 --> 04:04:37.399
if that's what's needed. So if you're listening to this

780
04:04:39.479 --> 04:04:43.680
and what you need is deep relaxation, that's what you get.

781
04:04:45.920 --> 04:04:47.360
If what you need is.

782
04:04:49.079 --> 04:04:56.000
To fall asleep naturally and easily as your mind drifts,

783
04:04:58.600 --> 04:05:12.319
that's also what will happened. Because by pressing that play

784
04:05:12.440 --> 04:05:17.840
button on the podcast, and listening to me, you give

785
04:05:18.159 --> 04:05:30.840
permission for your body and your mind. In fact, you

786
04:05:31.000 --> 04:05:35.479
give the command to your body and your mind to

787
04:05:35.639 --> 04:05:48.360
relax deeply and to drift off to sleep, if that's

788
04:05:48.680 --> 04:06:04.840
what you want or need. And as I focus on

789
04:06:05.000 --> 04:06:15.239
the different parts of your body, you may start to

790
04:06:15.639 --> 04:06:23.399
just drift. And then you come back again and you

791
04:06:23.600 --> 04:06:28.280
hear me talking, and I'm focusing on a different parts

792
04:06:28.399 --> 04:06:42.200
of your body, and you may find yourself drifting if

793
04:06:42.200 --> 04:06:49.399
you don't realize you're drifting until you stop drifting and

794
04:06:49.799 --> 04:06:56.920
you're alert again to my voice focusing on a different

795
04:06:57.040 --> 04:07:00.879
part of your body starts to relax.

796
04:07:01.079 --> 04:07:02.200
The DVA.

797
04:07:06.280 --> 04:07:14.719
Because that drifting is basically you already in the sleep zone.

798
04:07:21.239 --> 04:07:26.239
And the more you drift, the longer you drift, and

799
04:07:26.360 --> 04:07:36.879
the longer you drift, eventually that drifting continues into sleep,

800
04:07:41.879 --> 04:07:46.719
and that's the last you remember until you wake up

801
04:07:51.200 --> 04:07:56.280
in your own time when you experience the right amount

802
04:07:56.440 --> 04:08:05.280
of sleep for you, Because when you do and if

803
04:08:05.360 --> 04:08:18.959
you do fall asleep, it's extremely pleasant, so relaxing, so

804
04:08:19.360 --> 04:08:39.840
deep healing sleep. It feels so nice to relax into

805
04:08:41.319 --> 04:08:50.600
your own body and mind as you feel that healing

806
04:08:50.840 --> 04:09:03.799
energy is spreading through you, relaxing you so deeply, hling

807
04:09:04.120 --> 04:09:04.760
is so.

808
04:09:06.879 --> 04:09:08.000
So deeply.

809
04:09:16.840 --> 04:09:30.520
As we start to focus on your eyes, moving down

810
04:09:33.399 --> 04:10:16.319
to your jaw, down to your neck, your shoulders, oh arms, hands, fingers,

811
04:10:23.639 --> 04:11:04.600
your chest, stomach, your back, your spine, you heaps, your legs,

812
04:11:12.479 --> 04:11:48.239
your feet, your toes, and that feelingsings spreading and growing

813
04:11:49.840 --> 04:12:02.239
inside your body, feeling you up. Now let's focus again

814
04:12:04.520 --> 04:12:11.799
on parts of your body. Focus in this time on

815
04:12:11.920 --> 04:12:24.799
your forehead. Now on your mouth, your lips, your tongue,

816
04:12:28.000 --> 04:12:44.079
the whole of your mouth. Focus in on your fingers.

817
04:12:49.479 --> 04:12:54.040
Maybe you could move your fingers a little bit. You

818
04:12:54.200 --> 04:13:09.840
can focus on each one individually, both hands, and even

819
04:13:09.920 --> 04:13:13.559
though if you focus on both of your hands now

820
04:13:15.239 --> 04:13:23.559
they almost seem to just melt into one. Where is

821
04:13:23.639 --> 04:13:31.239
your right hand? Start in your left hand end, almost

822
04:13:31.399 --> 04:13:42.959
as if just mixed together. Now focusing on your knees,

823
04:13:48.840 --> 04:14:11.799
just noticing how your knees fell. Now focusing on your elbows,

824
04:14:14.600 --> 04:14:27.000
focusing on both of your elbows, just observing the feeling

825
04:14:29.719 --> 04:15:12.079
of your elbows. Now focusing observing what your neck feeling,

826
04:15:12.440 --> 04:15:52.639
the energy the back that you neck absurd your ankles.

827
04:16:02.079 --> 04:17:11.719
Be aware of physical sensations. Don't acus not to sin

828
04:17:14.120 --> 04:17:30.559
now your toes on both of your feet, being aware

829
04:17:32.399 --> 04:18:25.520
how your toast yeah right now, Hm, notice sin, how

830
04:18:25.719 --> 04:19:15.120
your entire body feels noticing your mind feels now, letting go,

831
04:19:23.920 --> 04:20:06.040
letting go, letting go everything, letting go, letting go, letting go.

832
04:20:10.200 --> 04:20:15.159
Huh everything.

833
04:20:22.319 --> 04:20:23.319
Everything.

834
04:20:29.600 --> 04:20:33.319
I'm going to start now, and I would like you just,

835
04:20:33.479 --> 04:20:39.079
first of all, just to see yourself lying down on

836
04:20:39.239 --> 04:20:45.360
that message table, lying on your front. Your head is supported,

837
04:20:45.799 --> 04:20:54.520
your arms are supported, and you feel comfortable and breathing.

838
04:20:54.639 --> 04:21:04.120
It's really easy, and you feel you feel confident in

839
04:21:04.239 --> 04:21:06.440
how you look as well. So there's none of that

840
04:21:06.600 --> 04:21:13.360
issue of body problems or shyness because I'm a professional

841
04:21:14.559 --> 04:21:20.920
and this is a therapy session, so none of that

842
04:21:21.079 --> 04:21:31.280
stuff matters whatsoever. This is about you. This is about

843
04:21:31.680 --> 04:21:39.799
how you feel and how you can enjoy that sense

844
04:21:39.920 --> 04:21:45.959
of comfort and relaxation that comes from letting go and

845
04:21:46.120 --> 04:21:54.360
allowing my hands, my fingers to relax you by a

846
04:21:54.440 --> 04:22:03.040
message your body. So I want to start off just

847
04:22:03.159 --> 04:22:07.920
by placing my hands on the back of your head,

848
04:22:09.360 --> 04:22:13.040
just gently, just so you can feel what my hands

849
04:22:14.440 --> 04:22:21.479
feel like really on you, so you can maybe feel

850
04:22:21.520 --> 04:22:23.559
the warmth of my hands on the back of your

851
04:22:23.600 --> 04:22:29.360
head with my hands to the side of your head,

852
04:22:30.360 --> 04:22:36.959
not pressing, but just holding there very gently, maybe over

853
04:22:37.000 --> 04:22:40.680
your ears, and a little bit on your face, just

854
04:22:40.799 --> 04:22:46.239
so you can feel my hands so you can become

855
04:22:46.280 --> 04:22:59.280
accustomed to them. And now put my hands on the

856
04:22:59.319 --> 04:23:03.479
back of your head the game and gently let them

857
04:23:03.639 --> 04:23:15.959
slide down onto the back of your neck. You can

858
04:23:16.079 --> 04:23:26.159
feel my hands gently stroking the back of your neck

859
04:23:26.360 --> 04:23:32.799
to start with, just so you can get used to

860
04:23:32.959 --> 04:23:38.319
the feeling of my hands on your skin, get accustomed

861
04:23:38.360 --> 04:23:46.559
to realize that you're safe and it's all good, it's

862
04:23:46.639 --> 04:23:56.760
all fine. And I'm going to start gently messaging the

863
04:23:56.959 --> 04:24:13.600
muscles in the back of your neck with both hands. Now,

864
04:24:13.680 --> 04:24:19.879
this is a very trusting situation, really, because our next

865
04:24:20.040 --> 04:24:24.319
is so fragile, and to have someone have their hands

866
04:24:24.959 --> 04:24:29.959
around your neck in that way can sometimes be problematic

867
04:24:30.079 --> 04:24:35.639
for people, which is why massages are quite good, because

868
04:24:35.680 --> 04:24:44.239
it allows you to relax and to get in touch

869
04:24:44.520 --> 04:25:01.360
with trust, to feel peaceful and calm. And there's a

870
04:25:01.479 --> 04:25:10.200
massage the sides of your neck gently moving from the

871
04:25:10.280 --> 04:25:14.120
bottom of your neck. It would be sort of near

872
04:25:14.159 --> 04:25:17.440
where your shoulders start, I guess, all the way up

873
04:25:19.520 --> 04:25:25.000
to your jaw, your ears kind of area that side

874
04:25:25.040 --> 04:25:30.040
of your neck. Of course it's a lot longer than

875
04:25:30.399 --> 04:25:45.440
the front of your neck. And then massage in the

876
04:25:46.200 --> 04:25:53.920
back of your neck, especially that area where perhaps we

877
04:25:54.120 --> 04:26:02.120
hold tension and there's that areas message. You can actually

878
04:26:02.319 --> 04:26:06.120
feel a sense of release in the back of your

879
04:26:06.200 --> 04:26:14.280
neck and maybe you can breathe it out as well.

880
04:26:16.879 --> 04:26:30.000
Notice how it feels. Notice how you feel. Then moving

881
04:26:30.200 --> 04:26:33.840
down to that area between your neck and your shoulders,

882
04:26:35.360 --> 04:26:44.239
that muscle area, starting to message that area on both sides.

883
04:26:46.440 --> 04:26:48.680
I mean, this would be the area that a lot

884
04:26:48.680 --> 04:26:50.840
of people would message if they were going to give

885
04:26:50.920 --> 04:26:57.360
you like a shoulder message. Even that's not technically the shoulders,

886
04:26:57.920 --> 04:26:59.959
but it's all the muscles that lead to the shop

887
04:27:00.079 --> 04:27:06.360
orders from the neck and a game that can hold

888
04:27:06.600 --> 04:27:13.559
tension and stress. And when massaged sometimes a nice deep

889
04:27:13.719 --> 04:27:21.840
message is useful, and you decide how deep that message is,

890
04:27:33.200 --> 04:27:40.239
and just allow my knuckles just to dig in to

891
04:27:40.360 --> 04:27:49.799
get to those muscles and to really relaxed all the

892
04:27:49.959 --> 04:28:07.959
time being firm yet gentle with you and just stroking

893
04:28:08.120 --> 04:28:16.559
down the area to your actual shoulders, moving to the

894
04:28:16.719 --> 04:28:27.600
muscles of your shoulders and maybe initially just pulling up

895
04:28:27.879 --> 04:28:31.520
the shoulders a little bit off the table, just to

896
04:28:31.600 --> 04:28:35.879
give you a little bit of a stretch, but very gently.

897
04:28:42.360 --> 04:28:44.360
And you've got the muscles at the front of your

898
04:28:44.440 --> 04:28:56.360
shoulders the sides of the back. Again, this is a

899
04:28:56.479 --> 04:29:02.280
part that can really take quite a bit pressure, quite

900
04:29:02.280 --> 04:29:10.319
a bit of needing if if you wish to really

901
04:29:12.239 --> 04:29:17.680
release the tension to really get into those muscles, and

902
04:29:21.120 --> 04:29:24.440
you can let your fingers in there. Make you feel

903
04:29:24.639 --> 04:29:31.360
really nice. Sometimes it's just being stroked gently or being

904
04:29:32.040 --> 04:29:42.840
massaged quite strongly. It can all be beneficial to the realization.

905
04:29:47.959 --> 04:30:01.000
Put the muscles in your shoulders. Now I moved down

906
04:30:01.120 --> 04:30:11.520
your arms. We do one arm at a time, starting

907
04:30:11.639 --> 04:30:20.440
with your right arm. Well I do is I just

908
04:30:21.840 --> 04:30:25.000
lift your arm up, just hold it to the side

909
04:30:25.040 --> 04:30:32.319
of you that would still be attached, and I just

910
04:30:32.719 --> 04:30:47.239
message the tops of your arms all the way down

911
04:30:47.479 --> 04:31:11.799
to your forearms into your wrists, gently massaging that part,

912
04:31:14.440 --> 04:31:18.120
the softer part, which is the under part of the arm,

913
04:31:21.200 --> 04:31:24.920
which leads to the crease in your elbow. The inside.

914
04:31:26.360 --> 04:31:40.680
It's much more sensitive skin. Sometimes just having that stroked

915
04:31:43.879 --> 04:31:59.479
I feel really nice, pleasurable and relaxing. Now moving down

916
04:32:00.879 --> 04:32:13.239
to your right hand, just holding your hand in both

917
04:32:13.319 --> 04:32:22.920
of my hands, just pressing gently on the back of

918
04:32:23.000 --> 04:32:33.879
your hand and stretching your fingers ever so lightly at

919
04:32:33.920 --> 04:32:48.760
the same time, pressing down and messaging each finger, and

920
04:32:48.879 --> 04:32:59.479
then starting to massage the palms of the hand. Just

921
04:33:00.200 --> 04:33:10.840
in the hand gently, stretching it gently, and actually having

922
04:33:10.919 --> 04:33:18.119
your hand held can really be an emotional experience sometimes

923
04:33:19.119 --> 04:33:23.759
even if it is a stranger. So when you don't

924
04:33:23.880 --> 04:33:29.119
know very well, like a massage person or a therapist,

925
04:33:29.279 --> 04:33:44.200
maybe because it's intimate and you can feel nice, you

926
04:33:44.279 --> 04:33:54.880
can feel safe. And as I put that right arm

927
04:33:55.080 --> 04:34:03.520
back down where it was, do the same with your

928
04:34:03.599 --> 04:34:16.680
left arm, exactly the same. Massage in the muscles in

929
04:34:16.799 --> 04:34:25.040
your arm all the way down. Do you rest stroking

930
04:34:25.119 --> 04:34:34.599
the inside of your arm, just being gentle or as

931
04:34:34.880 --> 04:34:48.360
firm as you require, and then massaging your left hand,

932
04:34:54.919 --> 04:35:04.200
stretching the fingers gently. Message in the palm of your

933
04:35:04.319 --> 04:35:44.799
left hand. You feel so so relaxing, so comforting, And

934
04:35:44.919 --> 04:35:55.639
I just wrest your left arm back down, start to

935
04:35:56.680 --> 04:36:07.360
message your back, the biggest part of your body, starting

936
04:36:07.479 --> 04:36:13.720
at the top, starting again where we already be have been,

937
04:36:14.479 --> 04:36:19.159
the area at the top in between his shoulders, near

938
04:36:19.240 --> 04:36:24.439
your neck, going back the massage in that area again,

939
04:36:25.560 --> 04:36:39.279
but this time moving downwards, taking a downward stroke to

940
04:36:39.279 --> 04:36:45.799
the middle of your back, working from the outside inwards.

941
04:36:47.000 --> 04:36:54.479
It's a massage in the your back, but the outsides

942
04:36:54.799 --> 04:37:05.560
of your back parts where your arms will maybe rest against,

943
04:37:12.680 --> 04:37:18.159
almost the part that connects your front to your back.

944
04:37:27.759 --> 04:37:36.520
Just messaging down firmly but gently, as firm as you want,

945
04:37:39.959 --> 04:37:44.360
moving down and moving across a little bit, and moving

946
04:37:44.400 --> 04:37:50.400
all the way down again, being very gentle yet firm

947
04:37:50.599 --> 04:38:02.279
as you choose. Eventually you get to the spine. We

948
04:38:02.400 --> 04:38:06.439
can message the muscles and either side of your spine

949
04:38:07.360 --> 04:38:10.319
from the top of your neck all the way down

950
04:38:13.159 --> 04:38:22.119
to your lower back. We can do that a few times.

951
04:38:25.159 --> 04:38:33.159
Sometimes people would use the knuckle or the two fingers

952
04:38:33.279 --> 04:38:39.000
and just go your side of the spine almost just

953
04:38:39.200 --> 04:38:42.360
push down, go all the way down to the bottom

954
04:38:42.360 --> 04:38:50.880
of the spine, each time releasing tension and opening up

955
04:38:51.520 --> 04:39:00.759
the body, stretching your body so that you feel more

956
04:39:00.840 --> 04:39:18.200
relaxed but at the same time rejuvenated. And now I'm

957
04:39:18.240 --> 04:39:21.919
going to move to one side, to your right side,

958
04:39:26.680 --> 04:39:31.279
and from the bottom of your ribs to your pelvis,

959
04:39:32.360 --> 04:39:38.599
I'm going to massage that area of your back. I'll

960
04:39:38.680 --> 04:39:41.720
stretch over the other side and I will pull the

961
04:39:41.840 --> 04:39:48.639
muscles gently and massage and push from one end that

962
04:39:48.919 --> 04:39:53.240
side or right to my side in the middle of

963
04:39:53.400 --> 04:39:58.959
fact to where your spine is. Massage in that side

964
04:39:59.000 --> 04:40:03.360
of your spine the opposite side to where I'm standing.

965
04:40:05.759 --> 04:40:11.759
It's almost like kneading bread. There's that big area which

966
04:40:11.840 --> 04:40:23.599
is firm yet lots there to message. Potentially one of

967
04:40:23.680 --> 04:40:30.279
the most important places to actually have a message because

968
04:40:30.360 --> 04:40:36.200
you really feel it. You really feel the release and

969
04:40:36.360 --> 04:40:44.520
the pleasure of having your lower back massaged. It releases

970
04:40:44.919 --> 04:40:53.159
so much from your body that's not useful, starting a

971
04:40:53.360 --> 04:40:59.439
healing process which will continue long after this recording is over.

972
04:41:08.759 --> 04:41:11.639
The message in this part of your body not only

973
04:41:11.759 --> 04:41:16.520
feels really good for you, it's actually fun to do

974
04:41:17.959 --> 04:41:23.639
because it is, as I said, like kneading bread. It's

975
04:41:23.680 --> 04:41:27.520
a part that you can really get hold of and

976
04:41:27.720 --> 04:41:41.360
really message deeply. If that's your choice, then I'm going

977
04:41:41.439 --> 04:41:43.400
to move over to the other side of your body

978
04:41:43.919 --> 04:41:52.639
and do the same with the opposite part of your

979
04:41:52.720 --> 04:41:59.720
lower back, kneading and messaging from your sides all the

980
04:41:59.759 --> 04:42:06.959
way to the middle of your back where your spine

981
04:42:07.119 --> 04:42:20.840
is pressing and kneading, firm and gentle at the same time.

982
04:42:22.840 --> 04:42:35.319
It feels so releasing this mixture of pleasure, comfort, release, calmness,

983
04:42:35.680 --> 04:42:47.319
relaxation or mixed together. Plus there's that feeling from your

984
04:42:47.400 --> 04:42:52.560
stomach as it's being stretched. Even though you're in your

985
04:42:52.639 --> 04:42:56.919
stomach now, you can feel it being stretched because that

986
04:42:57.080 --> 04:43:08.479
whole area is connected to your stomach. Now we're going

987
04:43:08.560 --> 04:43:13.479
to move or move further up to your top of

988
04:43:13.560 --> 04:43:18.000
your body, and I want do the same this time,

989
04:43:19.279 --> 04:43:26.119
starting with your upper back. Put my hands forward over

990
04:43:27.400 --> 04:43:33.599
and messing massage in that area up to your spine,

991
04:43:34.759 --> 04:43:37.360
from the side of your body up to your spine.

992
04:43:39.159 --> 04:43:45.319
So some of that message area, the muscle tissue or

993
04:43:45.360 --> 04:43:49.400
whatever fatty tissue even will be possibly from your chest.

994
04:43:51.319 --> 04:43:58.639
There's all connected chest and the back connect together. I'm

995
04:43:58.680 --> 04:44:01.880
going to be massage in just pulling some of that

996
04:44:02.119 --> 04:44:12.840
skin from your side up and massaging that area of

997
04:44:12.959 --> 04:44:21.360
your upper back all the way to your spine. And

998
04:44:21.520 --> 04:44:24.240
then I'll move down a bit and I'll continue with

999
04:44:24.400 --> 04:44:27.240
the middle of your back doing exactly the same thing

1000
04:44:31.119 --> 04:44:44.639
as gentle or as deep as you choose. Now I'll

1001
04:44:44.720 --> 04:44:48.799
move or the other side again and do the exact

1002
04:44:49.000 --> 04:44:52.720
same thing with the top of your back on the

1003
04:44:52.799 --> 04:45:07.799
other side, from much underneath your arm area really to

1004
04:45:07.919 --> 04:45:17.919
your spine, and then continuing that all the way down

1005
04:45:19.720 --> 04:45:36.560
including your lower your middle of your back. I'm gonna

1006
04:45:37.360 --> 04:45:43.880
go to your thighs, the backs of your thighs, and

1007
04:45:44.040 --> 04:45:51.279
the sides of your thighs, starting with your right leg

1008
04:45:53.439 --> 04:46:00.560
and massage in the back and the sides of your

1009
04:46:00.599 --> 04:46:08.639
thighs gently and firmly. There's a lot of muscles there.

1010
04:46:09.680 --> 04:46:12.400
It's an area that can be very tense at times

1011
04:46:13.119 --> 04:46:16.439
and maybe needs a little bit more pressure than the

1012
04:46:16.520 --> 04:46:24.439
rest of the body that's up to you. You can

1013
04:46:24.560 --> 04:46:31.240
gently stroke the back of your legs where you know,

1014
04:46:31.880 --> 04:46:38.000
opposite your knee joint or underneath your knee joint, very sensitive,

1015
04:46:38.240 --> 04:46:50.880
gentle area, and then working down to your calf muscles.

1016
04:46:53.799 --> 04:46:59.599
Massage in your half muscles thoroughly and deeply if you

1017
04:46:59.759 --> 04:47:19.720
chee is using both hands and fingers, sticking deep to

1018
04:47:19.840 --> 04:47:25.919
your ankles, in the back of your back of your ankles,

1019
04:47:28.400 --> 04:47:40.119
just gently message in that area, maybe lifting the leg

1020
04:47:40.319 --> 04:47:55.720
and stretching it a little bit. Moving to the right foot,

1021
04:48:03.720 --> 04:48:13.439
massage in the bottom of your feet and the sides

1022
04:48:13.599 --> 04:48:25.000
of your feet gently but firm enough so they don't tickle,

1023
04:48:30.520 --> 04:48:36.000
and just allow the pleasure that you get from having

1024
04:48:36.080 --> 04:48:45.479
your feet massaged to just overtake you. As I continue

1025
04:48:45.560 --> 04:48:52.159
to message your feet, the bottoms of your feet, the sides,

1026
04:48:54.799 --> 04:49:00.520
your arches, your heel. You can there a lot of

1027
04:49:00.599 --> 04:49:06.439
pressure into your heel and it feels amazing, Yet the

1028
04:49:06.680 --> 04:49:14.759
arches need to be a bit more gentle. Stretching your

1029
04:49:14.880 --> 04:49:21.360
toes gently, the massage in the bottoms of your toes

1030
04:49:22.080 --> 04:49:37.360
with my fingers, each one individually. Moving over to the

1031
04:49:37.560 --> 04:49:46.959
left leg to do exactly the same thing. Starting at

1032
04:49:47.000 --> 04:49:51.400
the top of the thighs, work in the back of

1033
04:49:51.479 --> 04:49:59.080
the thighs and the sides, massaging deeply and gently. The

1034
04:49:59.240 --> 04:50:12.959
whole area. Yea working all the way down. And this

1035
04:50:13.200 --> 04:50:19.080
is an area that maybe you could like to spend

1036
04:50:19.240 --> 04:50:28.040
more time relaxing and messaging. So perhaps if you wanted

1037
04:50:28.159 --> 04:50:33.159
like a bigger future recording, want's spend more time on

1038
04:50:33.400 --> 04:50:45.560
one particular area. As you move down to your calf muscles,

1039
04:50:51.520 --> 04:51:04.919
massage in your calf muscles firmly and gently, move down

1040
04:51:07.240 --> 04:51:13.599
your aincor into your feet. Massage in the backs of

1041
04:51:13.720 --> 04:51:24.119
your feet, the bottoms of your feet, stretching your toes

1042
04:51:24.520 --> 04:51:30.799
and message in each tone individually, and that feeling of

1043
04:51:30.959 --> 04:51:37.279
pleasure and released. The experience when you're having your feet

1044
04:51:37.639 --> 04:51:58.439
massaged feels really good. Now if she turn over in

1045
04:51:58.560 --> 04:52:09.759
your mind. Laying on your back, I'm just gonna start

1046
04:52:09.799 --> 04:52:26.759
again for your neck area, in your shoulders, just to

1047
04:52:27.919 --> 04:52:37.319
get back in touch with that area. And as you

1048
04:52:37.520 --> 04:52:49.560
move up, I can clean my hands, make them more fresh,

1049
04:52:50.319 --> 04:52:59.680
because now I'm gonna message your face gently, starting off

1050
04:52:59.759 --> 04:53:10.400
with your forehead. Your eyes are closed and I can

1051
04:53:10.599 --> 04:53:16.360
just stretch your eyes a little bit, pushing up on

1052
04:53:16.479 --> 04:53:35.159
your eyebrows, just massaging around your scalp, massaging down your cheeks,

1053
04:53:36.720 --> 04:53:49.119
around your ears, into your chaw, gently the sides of

1054
04:53:49.240 --> 04:54:11.240
your neck chin mm hmm, and just moving down shall

1055
04:54:11.319 --> 04:54:18.599
your neck down to your chest, starting by message in

1056
04:54:18.720 --> 04:54:25.919
the very top of your chest where the collar phone is.

1057
04:54:28.200 --> 04:54:40.000
Give a side of the collarbone, and then just message

1058
04:54:40.159 --> 04:54:52.360
in the hole of the chest, moving the chest around,

1059
04:55:01.159 --> 04:55:05.919
because it's quite a large area. You can move from

1060
04:55:06.000 --> 04:55:17.080
one side to the next, moving my hands underneath pretty

1061
04:55:17.159 --> 04:55:26.759
much where your arms are stretching up, stretching some of

1062
04:55:26.799 --> 04:55:34.799
the muscles of your back in the process, moving up

1063
04:55:35.959 --> 04:55:55.880
over your chest, and they're moving down again a little

1064
04:55:55.919 --> 04:56:01.080
lauer of my hands. They just message gently and slide

1065
04:56:01.360 --> 04:56:07.880
down towards your stomach, starting in the middle of your chest,

1066
04:56:11.360 --> 04:56:18.000
and then gradually my hands moving apart and massage in

1067
04:56:18.159 --> 04:56:27.240
and slide in at the same time, moving down to

1068
04:56:27.439 --> 04:56:43.119
just below your rid cage, moving down, then massaging up again,

1069
04:56:45.919 --> 04:56:53.799
giving your chest all the attention that it needs to

1070
04:56:54.000 --> 04:57:06.240
feel completely relaxed, remembering them. I'm also going to be

1071
04:57:06.360 --> 04:57:12.360
focusing on your sides as well, an area that really

1072
04:57:12.639 --> 04:57:20.200
doesn't get much attention but feels really good when it's massaged.

1073
04:57:25.159 --> 04:57:29.119
Just stroking my hands down the sides of your body,

1074
04:57:32.959 --> 04:57:36.360
just below your arms, all the way down to your hips.

1075
04:57:46.000 --> 04:57:51.880
Now moving to your stomach area. I'm going to stand

1076
04:57:52.080 --> 04:57:54.680
one side of you like I did when I did

1077
04:57:54.720 --> 04:57:59.880
your lower back. I'm going to do a similar process

1078
04:58:00.959 --> 04:58:11.639
of just stretching the muscles from your side, gently massaging

1079
04:58:15.840 --> 04:58:23.720
from one side to the next, moving a whole area

1080
04:58:24.799 --> 04:58:28.720
from below your ribs all the way down to below

1081
04:58:28.799 --> 04:58:38.360
your belly button, and then move around to the other

1082
04:58:38.479 --> 04:58:54.279
side of you and repeat that process of relaxing, deeply, calmly,

1083
04:58:57.720 --> 04:59:05.000
feel loose, You feel free, and it's something about having

1084
04:59:05.040 --> 04:59:13.400
your stomach massage that's different from any other part because

1085
04:59:13.479 --> 04:59:17.919
we do have a tendency of holding a different kind

1086
04:59:18.000 --> 04:59:21.959
of stress in our stomach that we may not be

1087
04:59:22.080 --> 04:59:33.319
aware of, as in our message, your stomach in front

1088
04:59:33.400 --> 04:59:46.520
of your stomach, making circles around your belly button, anything

1089
04:59:46.680 --> 04:59:56.159
going the other way around. There's a gentleness and a

1090
04:59:56.360 --> 05:00:07.759
freedom that comes from feeling how you're feeling. As I

1091
05:00:07.919 --> 05:00:14.680
now move down the tops of your thighs, the muscles,

1092
05:00:15.319 --> 05:00:20.400
massaging them, and I can do this two legs at

1093
05:00:20.400 --> 05:00:31.040
the same time, pressing down, massaging deeply those muscles in

1094
05:00:31.159 --> 05:00:40.439
your thighs, at front of your thighs, and moving down

1095
05:00:40.720 --> 05:00:52.080
to your knees, gently massaging your knees, sliding down your shins,

1096
05:00:54.240 --> 05:01:01.520
putting pressure on either side of your shin gently softly

1097
05:01:02.200 --> 05:01:15.880
but firmly, moving down to your ankles, stroking the tops

1098
05:01:16.119 --> 05:01:26.799
of your feet, and then with each foot in each hand,

1099
05:01:27.720 --> 05:01:36.000
just gently messaging the whole of the foot, the top,

1100
05:01:36.279 --> 05:01:44.959
the bottom, your heel, your ankle, your toes, messaging every

1101
05:01:45.439 --> 05:01:54.319
part of your feet. Feels so good to select go

1102
05:01:55.799 --> 05:02:19.639
and enjoy the process, Enjoy feeling so deeply relaxed, so

1103
05:02:19.959 --> 05:02:26.319
much comfort and so many feelings that come just from

1104
05:02:27.000 --> 05:02:43.680
touching your skin. And you can just lie there for

1105
05:02:43.799 --> 05:02:53.040
as long as you choose enjoying the feeling of deep

1106
05:02:53.400 --> 05:02:58.279
comfort from being massaged.

1107
05:03:00.959 --> 05:03:01.319
Bind me.

1108
05:03:08.439 --> 05:03:30.439
Enjoy fear deeply, right, And all we're gonna do is

1109
05:03:34.040 --> 05:03:50.759
blow out some candles. In your mind, there're gonna be

1110
05:03:50.799 --> 05:04:01.639
a hundred candles, and you're going to blow each one

1111
05:04:01.720 --> 05:04:12.799
out individually, one by one, starting at one hundred. As

1112
05:04:12.880 --> 05:04:24.560
I count down all the way down to one, and

1113
05:04:24.680 --> 05:04:33.520
each time I say a number, you can imagine that

1114
05:04:33.720 --> 05:04:40.080
candle in front of you, and I'd like you to

1115
05:04:40.240 --> 05:04:59.560
actually physically gently blow that candle out, just so it's

1116
05:04:59.599 --> 05:05:11.080
not big blows, just a gentle, and that candle will extinguish.

1117
05:05:15.799 --> 05:05:20.360
And then I'll say the next number as we move down,

1118
05:05:23.599 --> 05:05:30.119
and you can just h blow that one out as well.

1119
05:05:36.040 --> 05:05:44.599
And as we move down the numbers, you'll find yourself

1120
05:05:45.680 --> 05:05:54.319
feeding more and more relaxed. If you need to sleep,

1121
05:05:55.240 --> 05:06:03.080
you'll also find yourself becoming incredible be tired and sleepy.

1122
05:06:06.919 --> 05:06:14.400
In fact, you may struggle to blow out all one

1123
05:06:14.520 --> 05:06:31.400
hundred of these candles as you feel more and more

1124
05:06:31.759 --> 05:06:59.680
deeply relaxed, more and more deeply tired, and the FIRV

1125
05:07:00.119 --> 05:07:09.680
you go down, the more your mind starts to drift.

1126
05:07:16.080 --> 05:07:22.520
You may find that you stop listening to me after

1127
05:07:22.680 --> 05:07:35.799
a while. And even though there maybe background sounds where

1128
05:07:35.880 --> 05:07:46.959
you are, you'll be aware of those sounds at the moment,

1129
05:07:52.279 --> 05:08:07.599
be may start to just not even notice them at

1130
05:08:07.680 --> 05:08:24.080
all because they're unimportant. Where I am, I've got the

1131
05:08:24.240 --> 05:08:31.400
sounds of the birds, there's horrors, the pigeon who likes

1132
05:08:31.479 --> 05:08:37.439
to say hello sometimes, and there's the odd plane that

1133
05:08:37.599 --> 05:08:54.200
goes by, maybe traffic and trains in the distance, But

1134
05:08:54.400 --> 05:09:06.599
none of that seems important whatsoever. More candles you blow

1135
05:09:06.680 --> 05:09:21.479
out less important. Anything is. More candles you blow out,

1136
05:09:25.680 --> 05:09:41.680
the further seemed to move away from sounds and from

1137
05:09:42.080 --> 05:09:56.439
general date days. Stuff seems to just move away on

1138
05:09:56.680 --> 05:10:12.799
its own. You feel more calmer with every candle you

1139
05:10:13.000 --> 05:10:32.360
blow out, guiding you to the next number. Do you

1140
05:10:32.599 --> 05:10:43.799
hear me say? And then you blow that candle out? Too?

1141
05:10:51.959 --> 05:11:15.479
So easy, so simple. We're gonna start by introducing the

1142
05:11:15.759 --> 05:11:34.040
first candle, which is a hundred. First candles one hundred.

1143
05:11:38.919 --> 05:11:53.119
When you blow that candle out, you'll find immediately a

1144
05:11:53.759 --> 05:12:07.680
slight change in how you feel, as well as a

1145
05:12:07.880 --> 05:12:30.040
real sense of positivity growing within you, relaxation and sleepiness expanding,

1146
05:12:38.799 --> 05:13:08.759
Starting with one hundred blow out by candle now ninety nine,

1147
05:13:27.200 --> 05:15:10.240
candle ninety eight, cand ninety like to see, candle ninety five,

1148
05:15:25.759 --> 05:16:55.880
hand ninety four, candle ninety three, ten nine, two and

1149
05:17:04.759 --> 05:18:27.599
ninety one, ten ninety eight, ten nine and fret eight

1150
05:18:57.840 --> 05:21:27.319
and eighties, handle eighties eight five, N.

1151
05:21:43.279 --> 05:21:55.119
N N.

1152
05:22:08.400 --> 05:25:28.360
Eighty two and two one candle seventy nine, candle seventy eight,

1153
05:25:37.279 --> 05:26:20.479
candle seventy seven, candle seven the six, candle seventy five,

1154
05:26:39.400 --> 05:27:33.840
candle seventy four, candle seventy three, candle seventy two, candle

1155
05:27:38.840 --> 05:28:45.680
seventy one, candle seventy one, handle seventy and sixty nine,

1156
05:28:55.479 --> 05:29:43.400
candle sixty eight, candle sixty seven, candle sixty five, candle

1157
05:29:49.000 --> 05:30:49.240
sixty four, candle sixty four, candle sixty three, candle sixty

1158
05:31:07.759 --> 05:32:53.159
sixty one, candle sixty fifty nine, handle fifty eight, candle

1159
05:32:56.880 --> 05:34:23.200
fifty seven, candle fifty six, candle fifty, candle fifty four,

1160
05:34:45.479 --> 05:36:16.880
handle fifty three, en fifty two fifty two, candle fifty two,

1161
05:36:47.919 --> 05:38:25.439
candle fifty one, candle fifty candle foty nine came fot eight,

1162
05:39:02.840 --> 05:40:42.680
candle forty seven, candle forty six, had forty five and

1163
05:40:47.759 --> 05:42:58.200
forty two candle four to candle forty candle thirty nine

1164
05:43:32.319 --> 05:45:41.080
and thirty eight, candle thirty seven, candle thirty five ten

1165
05:45:41.279 --> 05:47:47.520
two thirty four, hando thirty three handle thirty one, candle

1166
05:47:51.720 --> 05:50:56.680
thirty handle twoinighteen nine, candle twenty eight and twenty seven,

1167
05:51:29.680 --> 05:53:46.200
twenty six, can twenty five and two willy four endle

1168
05:53:46.560 --> 05:55:50.439
twenty three and twine and twenty one and to winty

1169
05:56:27.959 --> 05:59:40.080
yen and ninety ten to seventeen ten, sixteen chancel FOURT

1170
06:00:56.799 --> 06:05:00.279
ten to two eleven hands yeah, jame, do nine, T eight,

1171
06:05:33.560 --> 06:09:16.520
N six came you came four and doy two two

1172
06:10:07.200 --> 06:10:26.119
Can or let go of all of those thoughts, worries,

1173
06:10:26.439 --> 06:10:32.560
concerns about the past, thoughts about the future, and even

1174
06:10:34.040 --> 06:10:38.400
things you've been thinking about today. Just let it all

1175
06:10:38.439 --> 06:10:44.680
go because none of it is useful in this moment.

1176
06:10:49.599 --> 06:11:05.000
This is your opportunity to just focus on feeling relaxed,

1177
06:11:09.279 --> 06:11:15.720
allowing yourself to get in touch with that natural sense

1178
06:11:17.799 --> 06:11:25.880
of peace that we all have within us. It's available

1179
06:11:26.000 --> 06:11:30.840
for everyone, it just sometimes takes a little bit of

1180
06:11:30.959 --> 06:11:38.360
effort to set up the right time and place in

1181
06:11:38.599 --> 06:11:44.840
order for you to just let go, because when you

1182
06:11:45.080 --> 06:11:52.840
do decide to let go and relax, that's what your

1183
06:11:52.880 --> 06:12:01.599
body starts to do because you've chosen, You've chosen to

1184
06:12:02.040 --> 06:12:09.119
just allow your body to unwind and your mind starts

1185
06:12:09.240 --> 06:12:16.720
to slow down. And it's a nice feeling. It's a

1186
06:12:16.799 --> 06:12:21.040
nice feeling at the beginning, just to know that you

1187
06:12:21.520 --> 06:12:31.799
have chosen to decide to relax deeply, and because you've

1188
06:12:31.919 --> 06:12:40.400
made that decision, your body will just follow suit. Because

1189
06:12:40.439 --> 06:12:45.119
sometimes all the muscles in your body need is just

1190
06:12:45.439 --> 06:12:54.680
permission from you to relax. Because so often we're busy,

1191
06:12:54.959 --> 06:12:59.119
we're going from here to there, we're walking around and

1192
06:12:59.240 --> 06:13:05.639
we're doing some stuff, and the body doesn't have any

1193
06:13:06.240 --> 06:13:15.159
time or space to really relax deeply. So it kind

1194
06:13:15.159 --> 06:13:19.919
of waits for you to lead the way, waits for

1195
06:13:20.080 --> 06:13:31.360
your permission. And when you do give your permission, when

1196
06:13:31.400 --> 06:13:35.240
you give the say so we you say okay, it's

1197
06:13:35.400 --> 06:13:44.119
time for your body to let go completely and relax totally,

1198
06:13:47.720 --> 06:13:54.360
your body just follows. It's like a breath of relief.

1199
06:13:55.560 --> 06:14:04.000
Ah good, I can now relax. That feeling at the

1200
06:14:04.159 --> 06:14:07.279
end of a day of a very physical day that

1201
06:14:07.400 --> 06:14:11.279
you may experience in the past. But you get home

1202
06:14:11.400 --> 06:14:14.959
and you just sit down on a chair, maybe you

1203
06:14:15.159 --> 06:14:21.759
kick your shoes off, and feels so nice knowing that

1204
06:14:21.840 --> 06:14:25.880
you don't have to get up again for a little

1205
06:14:25.919 --> 06:14:29.560
while at least if you choose, you can just sit

1206
06:14:29.720 --> 06:14:42.279
there for maybe an hour to It feels blissful. And

1207
06:14:42.560 --> 06:14:47.520
just by sitting down like that, your body knows that

1208
06:14:47.680 --> 06:14:53.119
it's time to relax. Your body has been given permission

1209
06:14:53.319 --> 06:15:03.000
from you. Because it's a mindset in your mind, you're

1210
06:15:03.119 --> 06:15:14.840
prepared to let go of everything and just completely allow

1211
06:15:15.279 --> 06:15:24.200
all the stress of your body to evaporate. Any tensions

1212
06:15:24.560 --> 06:15:26.479
can just gradually.

1213
06:15:28.560 --> 06:15:28.919
Vanish.

1214
06:15:35.439 --> 06:15:47.119
It's almost like magic, really, because that sense of relaxation

1215
06:15:47.479 --> 06:15:53.439
in your body, it's a very natural state. It's not

1216
06:15:53.639 --> 06:15:58.479
something unusual. It may feel unusual when you first start

1217
06:15:58.560 --> 06:16:03.040
to relax, if you if you haven't really spent a

1218
06:16:03.119 --> 06:16:07.360
lot of time focusing and giving yourself this space to

1219
06:16:07.520 --> 06:16:12.840
let go completely and relax, and they seem are most alien,

1220
06:16:14.680 --> 06:16:20.599
but it isn't. It's actually the most natural thing in

1221
06:16:20.680 --> 06:16:30.919
the world to let go completely, to relax totally, the

1222
06:16:31.080 --> 06:16:42.000
most natural thing in the world to allow yourself to

1223
06:16:42.279 --> 06:16:50.080
feel really calm, in your mind, and it is almost

1224
06:16:50.720 --> 06:17:00.479
like a literal unwinding. It slightly press a button and

1225
06:17:00.680 --> 06:17:07.279
all the tension just releases. It's like a wheel, like

1226
06:17:07.400 --> 06:17:11.479
a cog, like the inside of a clock, just unwinding.

1227
06:17:12.119 --> 06:17:16.000
And it's almost like you could see the little wind

1228
06:17:16.159 --> 06:17:21.959
up knob that's used just going the opposite way that

1229
06:17:22.080 --> 06:17:28.000
you choose to wind it up, and the energy that

1230
06:17:28.240 --> 06:17:38.439
fremetic stress for energy gradually winding down, losing its power,

1231
06:17:39.720 --> 06:17:47.159
losing its strength as a sense of relaxation becomes stronger

1232
06:17:48.360 --> 06:17:57.880
and deeper, and you may find a the more relaxed

1233
06:17:59.279 --> 06:18:10.560
you feel, that your mind starts to wonder, maybe seem

1234
06:18:10.680 --> 06:18:14.520
to stop listening to me for a while, and your

1235
06:18:14.639 --> 06:18:20.159
mind goes somewhere else, and then you realize you're listening

1236
06:18:20.240 --> 06:18:25.919
to me again, and that is just your mind drifting

1237
06:18:26.279 --> 06:18:36.159
to sleep, which is quite natural, because sometimes when we're

1238
06:18:38.720 --> 06:18:44.119
stressed and tense, we're not mean I actually be aware

1239
06:18:44.439 --> 06:18:50.759
of what we need, what we physically your emotionally need

1240
06:18:51.240 --> 06:18:58.959
in this moment. But when you allow your body and

1241
06:18:59.240 --> 06:19:10.360
mind to relax completely and you let go of all thoughts, concerns, worries, ideas,

1242
06:19:11.840 --> 06:19:15.959
all letting them go, allow them to drop onto the

1243
06:19:16.080 --> 06:19:26.799
floor when you start to get in touch with the

1244
06:19:27.040 --> 06:19:39.319
feelings of such relaxation. This feels so nice to be

1245
06:19:39.479 --> 06:19:46.200
in touch with the calmness of the different body parts

1246
06:19:46.360 --> 06:19:59.840
as they become looser and looser. Even your breathing scene

1247
06:20:01.759 --> 06:20:11.880
easier and more natural, effortless, as that cool air enters

1248
06:20:12.040 --> 06:20:19.040
through your mouth or nose into your lungs, breathing in

1249
06:20:20.799 --> 06:20:29.159
comforts and relaxation, and then just breathing out any excess

1250
06:20:29.639 --> 06:20:36.319
remain intention or stress from every part of your body

1251
06:20:37.919 --> 06:20:44.479
and mind. And as you start to focus on your mind,

1252
06:20:46.240 --> 06:20:53.279
maybe you notice that things have come to a standstill

1253
06:20:54.639 --> 06:21:03.400
or maybe just much much lower than before, because your

1254
06:21:03.599 --> 06:21:10.520
mind is not really needed when listening to my voice,

1255
06:21:14.400 --> 06:21:20.520
which allows your mind to relax just as deeply as

1256
06:21:20.639 --> 06:21:31.119
your body. And that synchronicity between the relaxation of your

1257
06:21:31.360 --> 06:21:41.240
body and relaxation of your mind let you know that

1258
06:21:43.439 --> 06:21:55.880
feeling completely calm, loose, and relaxed really is a great

1259
06:21:56.840 --> 06:22:13.880
healing experience fear and has so many positive benefits for

1260
06:22:14.000 --> 06:22:19.959
your body, your mind, and your life. To be able

1261
06:22:20.080 --> 06:22:31.200
to let go everything and to relax completely in all

1262
06:22:31.880 --> 06:22:40.279
parts of your body and mind. Even your bones are raxed,

1263
06:22:43.599 --> 06:22:56.319
all your muscles are arised, even the skin that covers

1264
06:22:56.599 --> 06:23:12.840
your body is relaxed. Every hair that you have there

1265
06:23:12.880 --> 06:23:30.439
is also deeply relaxed, and your brain really starts to

1266
06:23:30.680 --> 06:23:32.720
feel the benefits.

1267
06:23:34.040 --> 06:23:34.360
But this.

1268
06:23:36.000 --> 06:23:48.360
Healing relaxation, and as you focus on the inside of

1269
06:23:48.479 --> 06:23:54.159
your scalp where your brain is, you can start to

1270
06:23:54.439 --> 06:24:03.919
realize and notice the benefits of your brain relaxing deeply.

1271
06:24:08.439 --> 06:24:18.360
Then it's your brain continues to relax sends those messages

1272
06:24:20.040 --> 06:24:27.840
to the rest of your body and your mind to

1273
06:24:28.200 --> 06:24:50.880
re relax even more deeply, relaxy more completely, letting go

1274
06:24:51.040 --> 06:25:03.439
of any remaining forces or consents. Allow men just drop

1275
06:25:03.720 --> 06:25:12.880
onto the floor because they're no longer necessary in this moment,

1276
06:25:15.119 --> 06:25:27.919
In this moment of deep relaxation and calmness, filling your

1277
06:25:28.080 --> 06:25:52.840
brain with deep concentrated heathing, calming, relaxing every part of

1278
06:25:53.000 --> 06:26:14.479
your brain feeling so loose and comfortable, so relaxed and peaceful.

1279
06:26:17.799 --> 06:26:29.159
Your brain feels so light and so healthy in a

1280
06:26:29.520 --> 06:26:43.040
sense of deep, deep comfort really does allow you to

1281
06:26:43.439 --> 06:26:54.720
enjoy those ever increase in sensations of comfort that is

1282
06:26:54.959 --> 06:27:08.240
spreading throughout your body, relaxing each and every muscle of

1283
06:27:08.360 --> 06:27:27.400
your body, eat deeper and deeper, much more deeper than before,

1284
06:27:31.119 --> 06:27:43.639
much more comfort spreading through your body in your mind,

1285
06:27:46.680 --> 06:28:04.439
be so peaceful and calm, so fair, fair, peaceful in

1286
06:28:04.720 --> 06:28:20.560
avery part of your body, letting go m h a everything, averything,

1287
06:28:24.240 --> 06:28:41.680
so peaceful and calm, so relax A very second the

1288
06:28:42.040 --> 06:29:10.319
passes you feel deeper, deeper, relax, deep and deperlax, calm,

1289
06:29:13.200 --> 06:29:29.520
so calm, peace for so very peace, from your head

1290
06:29:30.159 --> 06:29:42.319
down to your toes. Such peace and comfort growing all

1291
06:29:43.200 --> 06:29:56.520
all the time, Such peace and comfort spreading through your

1292
06:29:56.720 --> 06:30:12.400
body and mind deeper and deeper, Such comforts, spreading and

1293
06:30:12.840 --> 06:30:24.080
sinking deeper into a muscle of your body, so that

1294
06:30:24.360 --> 06:30:48.720
you feel amazing, so laxed, so peaceful, solas and peaceful,

1295
06:30:51.959 --> 06:30:53.040
letting go.

1296
06:30:56.959 --> 06:30:57.840
Everything.

1297
06:31:02.119 --> 06:31:08.319
We're going to do a body scan, focusing on firstly

1298
06:31:08.520 --> 06:31:13.240
how you feel in your body, Not trying to change

1299
06:31:13.919 --> 06:31:19.560
how you feel, not trying to relax, not trying to

1300
06:31:19.759 --> 06:31:26.919
move away from any discomfort or stress or tension. Just accepting,

1301
06:31:28.439 --> 06:31:33.560
observing and accepting how you feel in the different parts

1302
06:31:33.639 --> 06:31:40.279
of your body, Just allowing yourself to be exactly as

1303
06:31:40.360 --> 06:31:51.840
you are, to notice to get in touch with how

1304
06:31:51.919 --> 06:31:58.880
you actually feel in this moment. So I'm going to

1305
06:31:59.000 --> 06:32:10.279
start off by focusing on your hands. Just be aware

1306
06:32:10.360 --> 06:32:18.799
of your hands. I'd like you to move your hands around,

1307
06:32:20.240 --> 06:32:25.799
just maybe move your fingers a little bit. I've been

1308
06:32:25.959 --> 06:32:32.319
enclosing your hands very gently, just so that you can

1309
06:32:34.240 --> 06:32:41.279
gain in touch with how your hands and your fingers feel,

1310
06:32:46.680 --> 06:33:01.520
very very slow movements. Focusing now or on your feet,

1311
06:33:05.599 --> 06:33:08.880
and if you can just do kind of an equivalent

1312
06:33:09.599 --> 06:33:13.919
with your feet is you've just done with your hands,

1313
06:33:15.279 --> 06:33:24.159
Maybe turn in your ankles, moving your feet around, moving

1314
06:33:24.240 --> 06:33:34.240
your toes gently, but only very gently and very slowly,

1315
06:33:37.240 --> 06:33:52.639
noticing how your feet feel in this moment. Focusing now

1316
06:33:52.880 --> 06:34:00.119
on your eyes, I'd like you to just focus on

1317
06:34:00.240 --> 06:34:05.959
your eyelids. Maybe you can open and close your eyes

1318
06:34:06.159 --> 06:34:10.520
a couple of times to really get in touch with

1319
06:34:11.360 --> 06:34:16.080
how you feel when you do close your eyes. The

1320
06:34:16.240 --> 06:34:22.439
muscle changes in your eyes when you do close them,

1321
06:34:25.279 --> 06:34:31.639
maybe raising your eyebrows. It stretches the tops of your eyes,

1322
06:34:34.880 --> 06:34:43.319
perhaps squinting your eyes, scrunching up your eyes, just so

1323
06:34:43.479 --> 06:34:53.240
you can heally again touch with all aspects of how

1324
06:34:55.080 --> 06:34:56.479
your eyes feel.

1325
06:34:59.240 --> 06:34:59.880
Right now.

1326
06:35:09.080 --> 06:35:15.560
Now focusing on your thighs, and it just starts you

1327
06:35:15.720 --> 06:35:25.840
to gently tense your thighs just very very gently, just

1328
06:35:26.159 --> 06:35:38.360
enough so you can become more attuned to the physical

1329
06:35:39.000 --> 06:35:46.240
sensation of your upper legs, the front of your thighs,

1330
06:35:46.520 --> 06:35:57.560
in the backs of your thighs, noticing and observing how

1331
06:36:00.240 --> 06:36:15.279
thighs fear. Right now, moving your focus to the back

1332
06:36:15.360 --> 06:36:21.919
of your neck, just noticing the back of your neck,

1333
06:36:23.400 --> 06:36:28.680
the muscles, and of course they lead to the side

1334
06:36:28.759 --> 06:36:32.880
of your neck. They also lead to the top of

1335
06:36:32.959 --> 06:36:39.360
your back, which leads to your shoulders. So as your

1336
06:36:39.680 --> 06:36:45.360
focus on the back of your neck, maybe you can

1337
06:36:46.319 --> 06:36:51.840
move your head gently upwards as if you're looking up.

1338
06:36:53.799 --> 06:36:59.439
Maybe moving your head down as if you're looking down.

1339
06:37:02.599 --> 06:37:09.040
Perhaps moving your headside to side, right to left, but

1340
06:37:09.520 --> 06:37:22.400
only very slowly and very gently, not trying to force anything.

1341
06:37:24.159 --> 06:37:33.840
It has to be very very gentle, just so you can.

1342
06:37:35.400 --> 06:37:37.000
Be more.

1343
06:37:38.639 --> 06:37:48.080
In touch with the feelings, with the sensations of physical

1344
06:37:49.439 --> 06:37:58.720
sensations of how back of your neck feels. Right now,

1345
06:38:06.279 --> 06:38:14.279
as we now focus on the tops of your arms,

1346
06:38:16.639 --> 06:38:21.479
the parts where your biceps and your triceps are between

1347
06:38:21.520 --> 06:38:29.240
your elbow and your shoulders. To focus on those parts,

1348
06:38:30.240 --> 06:38:35.919
the tops of your arms, you may like to just

1349
06:38:36.720 --> 06:38:48.040
tense them, but very very gently and slowly see you're

1350
06:38:48.040 --> 06:38:57.520
not straining or put in any pressure whatsoever on your arms.

1351
06:39:00.200 --> 06:39:02.599
It's just so that you can.

1352
06:39:05.119 --> 06:39:12.319
Gain more of a sense of how your upper arms

1353
06:39:13.880 --> 06:39:25.799
are feeling in this moment, and just noticing as you gently,

1354
06:39:27.959 --> 06:39:37.560
very gently and slowly tighten the muscles and then let go.

1355
06:39:41.799 --> 06:39:50.240
Notice how the tops of your arms feel right now

1356
06:39:58.400 --> 06:40:09.599
as now focus on your stomach, the area the lower

1357
06:40:09.720 --> 06:40:16.279
abdomen area below your bellygotten moving all the way down

1358
06:40:19.720 --> 06:40:30.240
to your hips, just above your grind. Maybe you're able

1359
06:40:30.400 --> 06:40:40.319
to tense these muscles in that area very very gently

1360
06:40:43.720 --> 06:40:54.159
and slowly, if that's a difficult thing to do, and

1361
06:40:54.279 --> 06:41:03.279
maybe you can just move your body, pushing your stomach up,

1362
06:41:05.000 --> 06:41:08.799
maybe moving a little bit to the side using your hips,

1363
06:41:11.000 --> 06:41:19.159
just so you can get more in tune with how

1364
06:41:19.360 --> 06:41:38.360
your lower abdomen area is feeling in this moment. Just

1365
06:41:38.799 --> 06:42:01.000
noticing the physical sensations of your lower abdomen as you

1366
06:42:01.240 --> 06:42:16.560
move your attention to your mouth, noticing your lips and

1367
06:42:16.759 --> 06:42:34.599
inside your mouth, your teeth, your guns, your tongue, Just

1368
06:42:34.919 --> 06:42:43.200
noticing how your tongue and your mouth feels. And it

1369
06:42:43.360 --> 06:42:52.360
may help by moving your tongue around your mouth, moving

1370
06:42:52.439 --> 06:42:59.759
it to your left maybe pressing it gently against the

1371
06:43:00.119 --> 06:43:06.279
side of your mouth, and then to the right gently

1372
06:43:06.799 --> 06:43:13.439
to the side of your mouth, perhaps pressing up against

1373
06:43:13.560 --> 06:43:21.599
the top of your mouth, and then down gently against

1374
06:43:21.680 --> 06:43:32.200
the bottom of your mouth, always very slowly, in a

1375
06:43:32.759 --> 06:43:52.200
very very gentle so that you can be aware of

1376
06:43:52.439 --> 06:44:14.599
how you feel in your mouth area. Now I'm going

1377
06:44:14.759 --> 06:44:31.080
to focus on your wrists, and I'll ask you to

1378
06:44:31.319 --> 06:44:41.200
maybe just routine your wrists by moving your hands in

1379
06:44:41.319 --> 06:44:54.560
a circular motion very gently and slowly, just so that

1380
06:44:54.840 --> 06:45:15.520
you can feel the sensations that you are currently experiencing

1381
06:45:16.159 --> 06:45:28.880
in your risks. Perhaps move in your hands up and

1382
06:45:29.319 --> 06:45:59.639
down again very very gently and slowly, very gentle and slow.

1383
06:46:13.119 --> 06:46:14.080
As you now.

1384
06:46:16.560 --> 06:46:31.080
Start to observe your lower back. That bad part is

1385
06:46:32.759 --> 06:46:48.479
just above of your hips, where your coxis are a

1386
06:46:48.639 --> 06:46:55.560
whole area which also really does include the signs of

1387
06:46:55.680 --> 06:47:06.479
your body because those muscles are very much connected as

1388
06:47:06.560 --> 06:47:13.639
those muscles also move into your hip area, connect into

1389
06:47:13.759 --> 06:47:28.680
your buttocks the sides of your hips, and if you're

1390
06:47:29.959 --> 06:47:38.720
physically able to do so, maybe you can very gently

1391
06:47:40.919 --> 06:47:54.240
just move your body evisus slightly, very slowly from side

1392
06:47:54.439 --> 06:48:14.439
to side, just enough to gauge how you feel in

1393
06:48:14.639 --> 06:48:29.720
your lower back. Perhaps it could even move your hips

1394
06:48:30.119 --> 06:48:48.479
gently up and down gently, slowly in order to be

1395
06:48:49.040 --> 06:48:58.360
in touch with the physical sensations of your lower back.

1396
06:49:15.439 --> 06:49:16.799
As we now live.

1397
06:49:21.520 --> 06:49:22.959
Your attention.

1398
06:49:26.400 --> 06:49:34.080
To your jaw, that area for your chin, all the

1399
06:49:34.159 --> 06:49:42.720
way up to near where your ears are. Oh your jaw,

1400
06:49:52.680 --> 06:49:57.400
and you can, just if it's okay to do so,

1401
06:49:59.319 --> 06:50:09.840
gently open your mouth, not wide, no stretching, just very

1402
06:50:10.599 --> 06:50:23.240
gently and slowly opening your mouth thing closing your mouth

1403
06:50:25.520 --> 06:50:44.479
very gently and slowly, so you can be in touch

1404
06:50:51.279 --> 06:50:53.880
with how your jaw feels.

1405
06:50:56.840 --> 06:50:57.040
Now.

1406
06:51:23.720 --> 06:51:39.000
And I to sit down your chest area, and you

1407
06:51:39.080 --> 06:51:46.759
don't need to do anything to move your chest because

1408
06:51:46.840 --> 06:51:57.080
it moves every time you breathe, and it moves very

1409
06:51:57.520 --> 06:52:17.200
gently and slowly automatically reich breath you take. As you

1410
06:52:17.639 --> 06:53:04.680
focus on how your chest feels when you breathe. Move

1411
06:53:04.919 --> 06:53:19.319
in your focus to your forearms and your elbows. Maybe

1412
06:53:19.639 --> 06:53:32.240
you're able to very gently and slowly tense the muscles

1413
06:53:33.560 --> 06:53:40.040
in your forearms, and when you do that, you can

1414
06:53:40.360 --> 06:54:12.240
feel your elbows as well, very gently and slowly, gently

1415
06:54:15.680 --> 06:54:52.479
and softly ob sav your forearms and dilpoys. No focus

1416
06:55:00.119 --> 06:55:13.319
stay your back, your upper back and the middle the

1417
06:55:13.639 --> 06:55:29.959
middle of your back again, this part of your body.

1418
06:55:32.919 --> 06:55:45.080
News Also every time you breathe. You may not notice

1419
06:55:45.159 --> 06:55:58.919
that usually as you observe your upper back in the

1420
06:55:59.159 --> 06:56:11.040
middle of your back, he can really feel that gentle

1421
06:56:17.040 --> 06:57:10.040
end movement. Movie your focus into your hip area, your butties,

1422
06:57:12.400 --> 06:57:22.000
your brain, those muscles, and those bones in your midsection.

1423
06:57:49.639 --> 06:58:09.560
Just noticing how your hips feel. Right now, you can

1424
06:58:12.159 --> 06:58:25.759
very very gently move your hips, maybe side to side

1425
06:58:27.279 --> 06:59:18.119
very gently and s very very gently softly. No, everything

1426
06:59:20.400 --> 06:59:34.880
starts to slow down, including the thoughts in your mind

1427
06:59:36.599 --> 06:59:46.759
and your mind itself just starts to gradually. It doesn't

1428
06:59:46.799 --> 06:59:54.360
have to be instant, but just gradually starting to It's

1429
06:59:54.400 --> 07:00:03.439
almost like time is straight chin. It's a slower pace

1430
07:00:05.959 --> 07:00:11.119
to maybe what you're used to in your day to

1431
07:00:11.279 --> 07:00:37.959
day life. It's a slower movement of energy, very small

1432
07:00:38.240 --> 07:00:46.279
movements which make up the larger movements, which is always

1433
07:00:46.319 --> 07:00:54.000
the case. Now, when you move your hand, it might

1434
07:00:54.119 --> 07:00:58.000
seem like it's one movement, but it's lots of minute

1435
07:00:58.759 --> 07:01:09.840
different muscle moving in accordance with each other. And what

1436
07:01:10.200 --> 07:01:22.599
happens in this space that we're sharing is we move

1437
07:01:22.799 --> 07:01:43.479
from that big movement into those smaller movements starting to

1438
07:01:43.680 --> 07:01:54.720
focus on how your body feels, not just as a whole,

1439
07:01:56.080 --> 07:01:59.240
not just oh, i'm feel in this way. I'm feeling

1440
07:02:00.319 --> 07:02:06.279
stressed or tense, or I'm feeling relaxed and calm. I'm

1441
07:02:06.360 --> 07:02:13.400
feeling this way, I'm feeling that way. Starting to notice

1442
07:02:13.599 --> 07:02:25.840
that your body begins to present to you small feelings

1443
07:02:27.400 --> 07:02:44.639
around your body, small physical sensations in your legs, whether

1444
07:02:45.040 --> 07:02:57.840
pleasurable or not. Maybe resisting the temptation to label them

1445
07:03:00.759 --> 07:03:08.400
or to judge them those feelings, just thinking them, thinking

1446
07:03:08.400 --> 07:03:21.599
about them is just being neutral, just feelings, not being

1447
07:03:22.639 --> 07:03:32.959
particularly concerned, but just noticing what your body is telling you.

1448
07:03:40.759 --> 07:03:46.919
The feelings in your arms, instead of feeling the whole

1449
07:03:47.200 --> 07:03:56.720
of the arm, maybe notice those individual feelings for all

1450
07:03:56.759 --> 07:04:08.840
those different muscles and the skin, the hairs of your arms,

1451
07:04:10.759 --> 07:04:24.799
all the internal parts of your arms, the veins, the bones,

1452
07:04:27.680 --> 07:04:33.680
just being aware of maybe your elbow on your right

1453
07:04:33.919 --> 07:04:44.520
arm has a certain feeling. Maybe your left wrist also

1454
07:04:44.799 --> 07:04:54.080
has its own individual physical sensation.

1455
07:05:06.520 --> 07:05:13.279
What about your forearm on your right arm, you're right forearm,

1456
07:05:20.599 --> 07:05:21.840
there may not be any.

1457
07:05:22.200 --> 07:05:29.400
Particular feeling that you could even give a name to,

1458
07:05:33.159 --> 07:05:37.520
may not feel like anything other than just a feeling.

1459
07:05:38.439 --> 07:05:50.520
You know, it's there, the feelings in your shoulders, perhaps

1460
07:05:50.560 --> 07:05:53.880
your shoulders when you think about them, you're kind of

1461
07:05:53.919 --> 07:05:59.000
almost like they're the same, you know, the same feeling.

1462
07:06:01.040 --> 07:06:04.159
It's like both of your shoulders are just one thing.

1463
07:06:05.959 --> 07:06:17.040
Of course they're not. And when you focus on your

1464
07:06:17.119 --> 07:06:25.360
left shoulder and then on your right shoulder, maybe find

1465
07:06:25.520 --> 07:06:30.919
that you move the muscles a little bit, maybe tense

1466
07:06:31.040 --> 07:06:56.560
the muscles gently, noticing the difference in each shoulder. Your

1467
07:06:56.639 --> 07:07:12.560
lower back, the left side of your lower back and

1468
07:07:13.400 --> 07:07:24.080
the right side of your lower back of course that

1469
07:07:24.279 --> 07:07:36.680
connection to your buttocks and to your hips, and also

1470
07:07:36.919 --> 07:07:50.639
moving up into the middle of your back. And sometimes

1471
07:07:51.000 --> 07:07:54.479
like right now, actually I want to focus on their part.

1472
07:07:55.880 --> 07:08:00.000
When I focused on my buttocks and then I focus

1473
07:08:00.319 --> 07:08:04.400
on the middle of my back, it almost felt like

1474
07:08:04.639 --> 07:08:09.400
the muscles in my lower back were being stretched very gently,

1475
07:08:14.159 --> 07:08:19.439
just stretched a little bit. Even though I wasn't doing

1476
07:08:19.520 --> 07:08:28.279
anything to try to stretch your lower back, it just

1477
07:08:28.400 --> 07:08:40.680
seemed to happen. The feeling of very gently stretching your

1478
07:08:40.759 --> 07:08:59.799
lower back comes along. I have feeling in your chest,

1479
07:09:07.479 --> 07:09:20.880
just noticing what sensations you are experiencing in your chest

1480
07:09:21.159 --> 07:09:37.400
right now, and there's so much of the chest. Obviously,

1481
07:09:37.479 --> 07:09:41.119
there's the collar bone leading to the chest. You've got

1482
07:09:41.159 --> 07:09:49.759
the chest bone, You've got the muscles in your chest,

1483
07:09:52.400 --> 07:09:57.119
and of course, if you're female, there's possibly the breasts

1484
07:09:58.639 --> 07:10:06.799
your male you've got the different well might not that

1485
07:10:06.919 --> 07:10:14.400
different these days, but there may be more muscles at

1486
07:10:14.439 --> 07:10:20.680
the top of the chest, but at the side underneath,

1487
07:10:21.840 --> 07:10:24.639
it's pretty much the same whether you're a man or

1488
07:10:24.680 --> 07:10:31.119
a woman. There's muscles there, muscles that stretch out to

1489
07:10:31.240 --> 07:10:35.720
your back, as well as breast tissue which stretches and

1490
07:10:35.919 --> 07:10:43.599
moves into your back. To just being aware of your chest,

1491
07:10:52.520 --> 07:11:19.840
being of whatever feeling there is in your chest. When

1492
07:11:19.880 --> 07:11:27.720
I noticed that I focus on my chest, I feel

1493
07:11:27.759 --> 07:11:32.360
it in my back and my upper back. I mean,

1494
07:11:32.439 --> 07:11:35.400
I guess the obvious reason would be because you know,

1495
07:11:35.439 --> 07:11:46.159
I'll breathe in in then it stretches my chest and

1496
07:11:46.520 --> 07:12:00.400
my back at the same time. It feels it feels okay,

1497
07:12:07.159 --> 07:12:11.959
doesn't feel I got a little bit of pain in

1498
07:12:12.080 --> 07:12:19.959
my right chest, A little bit not pain, but little discomfort,

1499
07:12:20.119 --> 07:12:30.159
maybe stiffness possibly, I don't know. I noticed my shoulders

1500
07:12:30.200 --> 07:12:39.080
are also wanting to flex for some reason. I think

1501
07:12:39.119 --> 07:12:47.520
that's probably part of my upper back. That connection between

1502
07:12:47.599 --> 07:12:51.759
my shoulders and my upper back because I can move

1503
07:12:51.840 --> 07:12:59.159
my shoulders and stretch the muscles in my back moving

1504
07:12:59.200 --> 07:13:05.439
the shoulders back goods or up, which then moves I

1505
07:13:05.479 --> 07:13:21.599
think it's the scapulous in your back. It feels quite nice. Actually,

1506
07:13:26.959 --> 07:13:30.119
a good thing about this is you can, if you

1507
07:13:30.279 --> 07:13:44.200
want to, you can just flex or stimulate the various

1508
07:13:44.400 --> 07:13:51.919
muscles in your body gently in order to get more

1509
07:13:51.919 --> 07:14:02.240
of the sense of how they feel. And when you're relaxing,

1510
07:14:07.080 --> 07:14:11.080
when you do tense and muscle and you let it

1511
07:14:11.240 --> 07:14:18.639
go and you let it relax, it relaxes way more

1512
07:14:20.279 --> 07:14:30.279
than it would normally. That you have to feel that

1513
07:14:30.400 --> 07:14:34.119
you're able to do that. There's no point in doing

1514
07:14:34.200 --> 07:14:39.720
it if there's an issue with the per part of

1515
07:14:39.799 --> 07:14:49.000
your body. You need to be gentle with yourself at

1516
07:14:49.279 --> 07:15:03.080
all times when relaxing deeply. It's important to be kind

1517
07:15:03.799 --> 07:15:19.799
to yourself. As you notice your mind, how much has

1518
07:15:19.880 --> 07:15:43.520
your mind slowed down since we started this recording. How

1519
07:15:43.759 --> 07:15:59.000
came and peaceful is your mind right now? We have

1520
07:15:59.200 --> 07:16:05.080
nothing to think about and just my voice to listen to.

1521
07:16:09.240 --> 07:16:17.799
Because you know the intention behind this recording is relaxation

1522
07:16:20.560 --> 07:16:25.720
at the very least for you to feel more relaxed

1523
07:16:27.000 --> 07:16:29.919
at the end of the recording than you did at

1524
07:16:29.919 --> 07:16:42.599
the beginning, at the very least, for your mind to

1525
07:16:42.919 --> 07:16:59.119
slow down as your body continues to relax, because that's

1526
07:16:59.479 --> 07:17:15.360
what you want to happen. That's what you expect to happen,

1527
07:17:21.439 --> 07:17:39.400
for relaxation to fill your body, maybe calm in your

1528
07:17:39.599 --> 07:17:48.479
mind to the point of boredom. When you start maybe

1529
07:17:48.880 --> 07:18:35.319
to drift away, dresting, it's almost as if you're moving

1530
07:18:35.959 --> 07:18:43.840
further away from your body in your mind, just leaving

1531
07:18:44.040 --> 07:18:56.000
that there, kind of liking it an escape pod in

1532
07:18:56.119 --> 07:19:00.479
a spaceship a movie, a space movie. You know when

1533
07:19:00.520 --> 07:19:04.720
it gets a little pard in it since the month

1534
07:19:06.639 --> 07:19:29.880
far away from the spaceship, safe to dream and continue

1535
07:19:35.319 --> 07:20:48.159
to relax, drift in so slow and peace, so rare

1536
07:21:01.360 --> 07:21:36.000
and peace and focusing on the feeling of those individual

1537
07:21:36.520 --> 07:21:46.279
parts of your body. That's a relaxing. One by one,

1538
07:21:53.919 --> 07:22:06.319
you may find that every now and then you realize

1539
07:22:06.479 --> 07:22:17.319
that you are listening to my voice because your mind

1540
07:22:17.919 --> 07:22:32.680
started to imagine something different, maybe started to almost move

1541
07:22:32.840 --> 07:22:41.919
into some kind of a dreamy state, and then you

1542
07:22:42.080 --> 07:22:48.880
become aware of my voice again. And even though you

1543
07:22:49.880 --> 07:22:56.040
may want to focus on my voice. You may also

1544
07:22:56.799 --> 07:23:10.599
wish to allow your mind to just drift naturally into

1545
07:23:10.720 --> 07:23:32.119
that space of comfort and safety. As you feel more

1546
07:23:32.799 --> 07:23:46.040
comfort spreading through your body like a warm blanket covering

1547
07:23:46.159 --> 07:23:59.959
you gently, keeping your body at just the perfect temperature.

1548
07:24:00.119 --> 07:24:20.759
Chat and even if you can hear background sounds, they

1549
07:24:20.959 --> 07:24:33.159
just don't seem to matter anymore. There's that sense of

1550
07:24:35.880 --> 07:24:52.720
peace spreads through your mind like a gentle breeze, yet

1551
07:24:52.880 --> 07:25:05.159
strong enough to blow away all negative tea strong enough

1552
07:25:05.319 --> 07:25:18.639
to remove from your mind any anxiety or stress that

1553
07:25:18.880 --> 07:25:33.159
was there before, and blow away any other thoughts or

1554
07:25:33.400 --> 07:25:54.840
feelings that just don't fit with the sense relaxation, that

1555
07:26:00.319 --> 07:26:25.639
feeling your body and your mind. Unless you focus on

1556
07:26:25.799 --> 07:26:32.200
your mind. The count down from ten down to one,

1557
07:26:33.599 --> 07:26:43.959
and with each number you hear, your mind will become

1558
07:26:50.040 --> 07:27:05.479
slightly more will I just just slightly.

1559
07:27:08.080 --> 07:27:08.119
So?

1560
07:27:08.279 --> 07:27:15.360
From ten down to nine, just a slight movement, From

1561
07:27:15.520 --> 07:27:27.799
nine down to eight, just another small change in how

1562
07:27:27.919 --> 07:27:40.959
you feel eight down to seven. That feeling is a gap,

1563
07:27:41.880 --> 07:27:47.439
almost like a gap that starts to get wider, the

1564
07:27:47.560 --> 07:27:55.799
gap between those feelings that you used to have in

1565
07:27:55.959 --> 07:28:04.880
your mind to the feelings you have there growing now

1566
07:28:06.599 --> 07:28:16.400
feelings of comfort and security and confidence, and the gap

1567
07:28:16.840 --> 07:28:22.959
becomes wider. Eight down to seven, seven, down to six,

1568
07:28:26.599 --> 07:28:31.599
and when you get to five, your mind will start

1569
07:28:31.759 --> 07:28:44.720
to have a certain physical sensation, almost like there's a

1570
07:28:45.040 --> 07:28:52.400
magnet outside of your head, sucking detension and the stress

1571
07:28:52.959 --> 07:29:00.319
and any remaining feelings that you don't want sucking out

1572
07:29:00.799 --> 07:29:11.080
through your skull. And in down to four you can

1573
07:29:11.279 --> 07:29:19.599
start to really experience that sense of not just emptiness,

1574
07:29:19.840 --> 07:29:33.360
but space, a place full of fresh air, the place

1575
07:29:33.439 --> 07:29:39.959
where you can stretch. It's almost as if as you

1576
07:29:40.080 --> 07:29:45.040
go down to four and three your mind is expanding

1577
07:29:45.680 --> 07:29:58.759
with this sense of peace and tranquility growing as it

1578
07:29:58.919 --> 07:30:10.040
moves down. When you get to one, your mind just

1579
07:30:10.439 --> 07:30:23.080
feels exactly how you want to feel. It's almost perfect feeling,

1580
07:30:28.919 --> 07:30:40.439
maybe a sensation that you'd like to keep a place

1581
07:30:40.759 --> 07:31:02.400
that's safe, where nothing can affect you at all, and

1582
07:31:02.560 --> 07:31:08.840
you can stay in that that space of comfort and confidence,

1583
07:31:11.560 --> 07:31:18.439
confident in your own ability to create this space and

1584
07:31:18.599 --> 07:31:25.720
this feeling of comfort within your own mind just by

1585
07:31:25.919 --> 07:31:35.880
counting and ten down to one. And this is something

1586
07:31:36.040 --> 07:31:40.119
that you can do yourself when you're on your own,

1587
07:31:45.000 --> 07:31:48.919
the time when you can maybe sit down, maybe just

1588
07:31:49.000 --> 07:32:01.080
for a few minutes, close your eyes, just count slowly

1589
07:32:01.759 --> 07:32:14.919
from ten down to one, and re experience these feelings

1590
07:32:16.520 --> 07:32:24.840
in your mind. And when you feel that way in

1591
07:32:25.000 --> 07:32:40.560
your mind, your body copies your mind, and that feeling

1592
07:32:40.720 --> 07:32:47.560
is spread through your spine and your nervous system into

1593
07:32:47.919 --> 07:33:00.680
every part of your body, travels through your bloodstream, healing

1594
07:33:01.080 --> 07:33:20.959
and relaxing every particle of your existence. Now we can

1595
07:33:21.919 --> 07:33:29.880
we can practice this a few times before the end

1596
07:33:29.959 --> 07:33:34.840
of the recording, and then you can practice on your own.

1597
07:33:36.919 --> 07:33:46.639
And each time you count for ten about one, the

1598
07:33:46.840 --> 07:33:58.799
feelings of comfort, calmness, and deep deep relaxation becomes stronger

1599
07:34:00.240 --> 07:34:14.439
and deeper, filling your mind and your brain with these

1600
07:34:15.639 --> 07:34:26.439
positive chemicals. The spread throughout your body, relaxing you so quickly,

1601
07:34:28.520 --> 07:34:38.400
relaxing your whole body and mind so very, very easily,

1602
07:34:41.000 --> 07:34:48.119
just by counting from ten down to one.

1603
07:34:53.119 --> 07:34:53.959
That's what we're going to do.

1604
07:34:54.319 --> 07:34:58.000
Now, I'm going to count from ten down to one.

1605
07:34:59.119 --> 07:35:03.520
I'd like you to repeat the number after me. So

1606
07:35:03.680 --> 07:35:12.439
when I say ten, you can just repeat to yourself ten.

1607
07:35:18.040 --> 07:35:27.400
Just notice, be aware of how you feel in your

1608
07:35:27.560 --> 07:35:37.080
mind and your body. Then when I say nine, you

1609
07:35:37.200 --> 07:35:53.000
can repeat to yourself nine again, noticing the increase in

1610
07:35:53.240 --> 07:36:01.159
comfort and calmness in your mind end in your body

1611
07:36:07.159 --> 07:36:16.599
the same. When I say eight, I want to say seven, six,

1612
07:36:19.000 --> 07:36:33.439
I want to say five, four, when I say three, two,

1613
07:36:37.840 --> 07:36:42.799
and lastly you want to say one. You can repeat

1614
07:36:43.080 --> 07:36:44.400
that number.

1615
07:36:51.520 --> 07:36:51.639
Now.

1616
07:36:51.759 --> 07:36:57.319
Of course, when you do this on your own without

1617
07:36:57.439 --> 07:37:02.439
listening to me, you can say the numbers or whatever

1618
07:37:04.080 --> 07:37:12.520
speed that you feel is necessary for you, so you

1619
07:37:12.680 --> 07:37:18.439
can adapt. So if you feel you want to say

1620
07:37:18.560 --> 07:37:24.439
the numbers ten down to one faster than I do,

1621
07:37:26.200 --> 07:37:28.720
then you go ahead and do that. Or if you

1622
07:37:28.959 --> 07:37:32.919
feel when you do it yourself that you'd like to

1623
07:37:33.159 --> 07:37:41.520
have more more space between the numbers, maybe take a

1624
07:37:41.599 --> 07:37:48.400
lot longer to get from ten all the way down

1625
07:37:49.040 --> 07:38:06.040
to one, that's your choice also to do. So, I'm

1626
07:38:06.080 --> 07:38:14.520
going to count from ten down to one, and when

1627
07:38:14.560 --> 07:38:18.319
I get to one, that will be the end of

1628
07:38:18.479 --> 07:38:25.200
this recording, unless, of course, you're listening with music, and

1629
07:38:25.360 --> 07:39:13.000
the music will continue. Ten nine, five.

1630
07:40:11.400 --> 07:41:55.040
Four us.

1631
07:42:15.840 --> 07:43:52.200
Chasta twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

1632
07:43:57.159 --> 07:44:43.919
ten nine eight, seven, six, five, four, three two one.

1633
07:44:52.319 --> 07:45:03.159
Now open your eyes, noticing hey physically feel having counted

1634
07:45:03.200 --> 07:45:10.919
down from twenty to one, allowing stress and tension to

1635
07:45:11.159 --> 07:45:15.599
leave through your fingertips and your toes. And as you

1636
07:45:15.720 --> 07:45:21.159
focus on your fingertips, maybe they feel a little bit tingly,

1637
07:45:23.479 --> 07:45:28.639
which is I suppose quite understanding, considering the tension has

1638
07:45:28.759 --> 07:45:38.880
been exiting your body through your fingertips. So now I'm

1639
07:45:38.919 --> 07:45:41.599
going to count from twenty down to one again. This

1640
07:45:41.840 --> 07:45:50.599
time you're going to feel relief of tension and stress,

1641
07:45:52.000 --> 07:46:01.720
any anxiety that you may have leaving through your stomach,

1642
07:46:04.360 --> 07:46:08.040
just leaving through your stomach, almost as if it's just

1643
07:46:09.080 --> 07:46:15.560
releasing the hole of your stomach and your navel to

1644
07:46:16.159 --> 07:46:19.639
just above your chest or below your chest, rather so

1645
07:46:19.880 --> 07:46:25.240
surrounding your belly button area. The whole area. You can

1646
07:46:25.439 --> 07:46:29.880
feel the tension of your body wherever it's left, just

1647
07:46:30.759 --> 07:46:35.400
releasing from that area, and you may notice that your

1648
07:46:35.479 --> 07:46:41.520
stomach will become very relaxed as I count down from

1649
07:46:41.599 --> 07:47:57.159
twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1650
07:48:00.279 --> 07:48:10.319
five oh three.

1651
07:48:14.599 --> 07:48:20.119
Two what.

1652
07:48:25.080 --> 07:48:27.279
And you can open your eyes again if you choose,

1653
07:48:27.799 --> 07:48:31.479
or you can just keep them closed because it feels relaxing.

1654
07:48:33.799 --> 07:48:38.880
Just notice how your stomach feels. I notice as your focus,

1655
07:48:39.159 --> 07:48:44.360
just do a little scan of your body. Just notice

1656
07:48:44.439 --> 07:48:57.520
how your body feels, focusing on your upper body, back, chest, stomach, legs, arms, hands, feet,

1657
07:49:00.520 --> 07:49:07.479
just noticing, and you know, you may start to feel

1658
07:49:09.959 --> 07:49:13.720
more of a sense of tiredness, which may be the

1659
07:49:13.840 --> 07:49:20.200
reason listening to this recording because you would like to

1660
07:49:21.880 --> 07:49:33.759
let go completely of everything and drift off into a nice, natural, calm,

1661
07:49:34.159 --> 07:49:49.319
relaxing sleep. So now we're going to focus on your forehead,

1662
07:49:53.279 --> 07:49:56.000
and if you choose, you can incorporate your eyes in

1663
07:49:56.159 --> 07:50:00.799
this focus as well. So your forehead, in your eyes,

1664
07:50:02.880 --> 07:50:07.279
it's that whole area basically almost as if you were

1665
07:50:07.360 --> 07:50:11.319
wearing a mask, you know, like a I don't know,

1666
07:50:11.319 --> 07:50:16.959
a Batman mask or something, or I'm trying to fa

1667
07:50:17.680 --> 07:50:19.720
zorro or something, you know, the kind of mask that

1668
07:50:19.840 --> 07:50:22.680
covers your eyes but also covers quite a lot of

1669
07:50:22.720 --> 07:50:29.520
the forehead. I'm focusing on that area because that's the

1670
07:50:29.639 --> 07:50:33.439
area that we're now going to release tension and stress

1671
07:50:33.799 --> 07:50:38.479
from your mind, from your brain, from your mind, and

1672
07:50:39.200 --> 07:50:42.680
any tension that you may have remaining in your face,

1673
07:50:43.720 --> 07:50:49.040
in your neck, and your jaw, in your eyes, your forehead,

1674
07:50:49.840 --> 07:50:56.159
or your scalp. So basically any tension within your head area,

1675
07:50:56.880 --> 07:51:04.040
including your mind and your brain that's going to be

1676
07:51:04.200 --> 07:51:12.599
released through your fullhead in your eyes. As I count

1677
07:51:12.680 --> 07:52:44.639
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1678
07:52:48.840 --> 07:53:14.119
three one, noticing as you scan your face, your jaw,

1679
07:53:14.680 --> 07:53:23.520
your eyes, your cheap bones, your ears, your forehead, your scalp,

1680
07:53:25.119 --> 07:53:28.799
your neck, the back of your neck, in the front

1681
07:53:28.880 --> 07:53:32.680
of your neck, the sides of your neck, and your throat.

1682
07:53:35.560 --> 07:53:46.639
H noticing being aware of the comfort increased be in

1683
07:53:46.840 --> 07:53:55.680
the relaxation, not just in your head and neck and mind,

1684
07:53:56.680 --> 07:54:05.479
also the rest of your body. Just notice how loose

1685
07:54:07.000 --> 07:54:13.439
and calm you feel, and how easily it is to

1686
07:54:13.680 --> 07:54:40.720
just let go completely, let go completely, how easily That's

1687
07:54:40.759 --> 07:54:43.799
what I'm going to do now, is I need to

1688
07:54:43.919 --> 07:54:51.439
focus on the top of your head and am We're

1689
07:54:51.479 --> 07:54:59.959
going to allow every last piece of tension or strang

1690
07:55:00.040 --> 07:55:04.959
as that might be lingering or hiding in your body

1691
07:55:06.200 --> 07:55:07.040
or mind.

1692
07:55:07.439 --> 07:55:08.119
Or head.

1693
07:55:09.479 --> 07:55:09.880
To just.

1694
07:55:11.599 --> 07:55:17.319
Be sucked out on the top of your head and

1695
07:55:17.520 --> 07:55:25.799
released into the air. Once sucked out into the clouds.

1696
07:55:28.439 --> 07:55:33.279
Imagine a big cloud of God your head, almost like

1697
07:55:33.400 --> 07:55:37.880
a whirlpool, and this can suck that tension.

1698
07:55:39.040 --> 07:55:40.759
Out at the top of your head.

1699
07:55:42.880 --> 07:55:44.360
And just take it away.

1700
07:55:45.959 --> 07:55:46.560
The good.

1701
07:55:49.599 --> 07:55:53.360
To focus. Imagine an opening on the top of your

1702
07:55:53.439 --> 07:55:59.840
head with that tension and stress and any remaining issue,

1703
07:56:00.200 --> 07:56:03.959
maybe worries of concerns that are no use to you.

1704
07:56:04.119 --> 07:56:07.919
Now you can all be sucked down at the top

1705
07:56:07.919 --> 07:56:14.400
of your head and taken away. As I count down

1706
07:56:14.479 --> 07:57:50.000
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

1707
07:57:54.599 --> 07:58:36.759
six five woah three to wah, breathe. I'm noticing how

1708
07:58:36.919 --> 07:58:50.919
you feel, how relaxed and calm you physically and mentally

1709
07:58:51.159 --> 07:59:07.319
feel right now. Help be your mind feels. It feels

1710
07:59:07.520 --> 07:59:12.520
so nice to just let go, to give yourself some

1711
07:59:12.799 --> 07:59:26.400
space to breathe easily, to think calmly, just to take

1712
07:59:26.479 --> 07:59:33.599
a break from all that pointless worry and concerns about

1713
07:59:33.799 --> 07:59:40.479
things that you don't need to think about right now,

1714
07:59:43.279 --> 07:59:49.080
because this is your time to let go. This is

1715
07:59:49.159 --> 07:59:59.439
your space to enjoy feeling deeply relaxed, peaceful in your mind,

1716
08:00:00.639 --> 08:00:10.000
relaxed in your body. They can feel so good, so

1717
08:00:10.560 --> 08:00:18.880
nice to just not have to do anything, to be

1718
08:00:19.000 --> 08:00:29.680
able to really enjoy that serenity that comes of letting

1719
08:00:29.799 --> 08:00:43.279
go completely, that peacefulness that comes with being in this

1720
08:00:45.119 --> 08:00:55.200
peaceful space. And you can keep this sense of calmness

1721
08:00:56.040 --> 08:01:07.159
for as long as you choose. If you choose to

1722
08:01:07.439 --> 08:01:14.639
drift off into a deep, healing, natural sleep, then you

1723
08:01:14.720 --> 08:01:26.200
can do that. It's completely up to you, and you

1724
08:01:26.360 --> 08:01:30.959
can keep this feeling of calmness physically and in your

1725
08:01:31.080 --> 08:01:39.080
mind as long as you choose to feel completely relaxed,

1726
08:01:44.840 --> 08:01:53.599
completely relax. And I'd like you to make up your

1727
08:01:53.799 --> 08:02:06.479
mind that you're going to relax, and I want to

1728
08:02:06.560 --> 08:02:10.000
explore that with you. What it feels like when you

1729
08:02:10.119 --> 08:02:19.200
actually decide that you're going to relax, not forcing yourself,

1730
08:02:19.319 --> 08:02:25.520
but giving yourself that. Yes, it is a command, really,

1731
08:02:25.560 --> 08:02:32.479
isn't it. When you're telling yourself relax in a gentle

1732
08:02:32.599 --> 08:02:39.639
but firm way, that only you can really tell yourself

1733
08:02:40.080 --> 08:02:42.959
in that way. You can't really have someone else saying

1734
08:02:43.000 --> 08:02:49.119
to you, now it relax, relax, you know, and it

1735
08:02:49.200 --> 08:02:51.599
needs to be gentle, But you can't someone else can't

1736
08:02:51.639 --> 08:03:00.680
really have the same the same kind of influence or

1737
08:03:01.000 --> 08:03:09.159
power that you have over your own physicality over how

1738
08:03:09.360 --> 08:03:19.520
you feel, because when you say it to yourself it

1739
08:03:19.799 --> 08:03:27.599
means more. It's personal, and your brain and your unconscious

1740
08:03:27.799 --> 08:03:33.959
mind and your body listens to what you say. So

1741
08:03:34.240 --> 08:03:38.040
for example, we'll test it out and do a little test,

1742
08:03:38.159 --> 08:03:41.759
a few little tests along the way, and you can

1743
08:03:41.880 --> 08:03:48.159
get more of an idea of the force, the positive

1744
08:03:48.360 --> 08:03:54.799
force that you can have in creating a sense of

1745
08:03:55.080 --> 08:04:00.560
comfort and relaxation in your body and your mind quickly

1746
08:04:02.360 --> 08:04:13.040
just by you telling yourself to relax. So I'm going

1747
08:04:13.119 --> 08:04:20.119
to start by its focus on your hands. To focus

1748
08:04:20.159 --> 08:04:22.799
on your hands and just tell your hands to relax,

1749
08:04:23.840 --> 08:04:28.720
and just say relax. As you focus on your hands,

1750
08:04:30.959 --> 08:04:35.520
you could say, my hands are relaxed, or I want

1751
08:04:35.599 --> 08:04:39.880
my hands to relax. I think if you actually do

1752
08:04:40.000 --> 08:04:48.000
it directly by focusing and imagining that your hands can

1753
08:04:48.279 --> 08:04:50.880
hear what you're saying, you know, like they've got little ears,

1754
08:04:51.680 --> 08:04:56.799
which is a little weird. So talking to your hands

1755
08:04:57.520 --> 08:05:13.840
and just say relax, noticing how your hands start to relax.

1756
08:05:26.279 --> 08:05:29.759
Now focus on your eyes and tell your eyes to relax.

1757
08:05:30.880 --> 08:05:35.599
You just say in the same word relax and find

1758
08:05:35.680 --> 08:05:43.319
the right tone for you. You know, I might say relax,

1759
08:05:44.000 --> 08:05:52.080
but you you might say relax or relax. You know,

1760
08:05:52.400 --> 08:05:58.080
you might say it differently to yourself, and that's important

1761
08:05:58.959 --> 08:06:05.040
for you to gauge what feels right for you. To

1762
08:06:05.279 --> 08:06:10.439
just tell your eyes to relax whilst focusing on your eyes,

1763
08:06:10.919 --> 08:06:15.639
your eyelids, the muscles around your eyes, your eyebrows, and

1764
08:06:15.880 --> 08:06:51.400
just tell your eyes directly relax now. Now, I just

1765
08:06:51.520 --> 08:07:01.799
did that myself, And sometimes you may feel that you

1766
08:07:02.000 --> 08:07:07.400
need a bit more time for the different parts to relax,

1767
08:07:08.240 --> 08:07:12.119
you know, because I start talking again and maybe that

1768
08:07:12.319 --> 08:07:15.959
part hasn't relaxed fully. But what happened is that it

1769
08:07:16.000 --> 08:07:20.279
would just continue to relax even though I'm talking. And

1770
08:07:20.400 --> 08:07:26.159
that's happened with my eyes. Something else I noticed is

1771
08:07:28.119 --> 08:07:31.919
when I started focusing on my eyes, that actually almost

1772
08:07:32.080 --> 08:07:34.759
became they got worse before they got better in a way,

1773
08:07:35.479 --> 08:07:38.400
so that I felt a degree of tension growing in

1774
08:07:38.520 --> 08:07:44.279
my eyes and then disappearing. So I think what that

1775
08:07:44.560 --> 08:07:49.159
was really was just ME becoming more aware of the

1776
08:07:49.400 --> 08:07:54.720
tension that was already there that I wasn't I wasn't

1777
08:07:54.840 --> 08:07:59.799
focused on it before, so I wasn't really acknowledging it

1778
08:08:00.400 --> 08:08:16.919
or really conscious to those feelings. Yeah, my eyes is

1779
08:08:17.159 --> 08:08:20.680
still continuing to relax, as well as my hands. Actually,

1780
08:08:24.119 --> 08:08:29.560
my hands have got a certain kind of energy, like

1781
08:08:29.799 --> 08:08:34.959
not buzzing, but I can kind of feel a degree

1782
08:08:35.000 --> 08:08:41.080
of energy in my hands. Maybe that's where the tensions

1783
08:08:41.159 --> 08:08:53.040
been released. Maybe that's the cause in that the next part,

1784
08:08:53.119 --> 08:08:54.599
I think we should focus.

1785
08:08:54.360 --> 08:08:55.279
On the back of the neck.

1786
08:08:56.000 --> 08:09:01.159
That's a part which quite often offer me holds tension.

1787
08:09:01.240 --> 08:09:03.840
I don't know about it for yourself, but I think

1788
08:09:03.880 --> 08:09:08.840
it's quite a standard place where tension is sometimes held.

1789
08:09:10.400 --> 08:09:15.400
So and I'm doing it exactly what you're doing as

1790
08:09:15.479 --> 08:09:18.599
you do it as well, So I'm telling my body

1791
08:09:18.720 --> 08:09:21.919
parts to relax as well. So if you tell your

1792
08:09:22.000 --> 08:09:24.680
neck at the back of your neck, focus on the

1793
08:09:24.759 --> 08:09:31.439
back of your neck and just say relax in your

1794
08:09:31.479 --> 08:09:34.400
own words, in your own tone, in your own voice.

1795
08:09:35.080 --> 08:09:37.119
You can say out loud, or you can just say

1796
08:09:37.159 --> 08:09:42.639
it to yourself internally. But you're focusing, and you're saying

1797
08:09:42.720 --> 08:09:46.959
it literally to the back of your neck, as if

1798
08:09:47.040 --> 08:09:50.639
the back of your neck can actually hear what you're saying.

1799
08:09:54.080 --> 08:09:57.639
So do that now, Just say relax to the back

1800
08:09:57.680 --> 08:10:40.319
of your neck. And I'll do this. Then what I noticed,

1801
08:10:40.439 --> 08:10:45.520
and you may have had similar thing is, even though

1802
08:10:45.560 --> 08:10:52.799
I was focusing on the back of my neck, other

1803
08:10:53.000 --> 08:10:59.439
parts started to, I don't know, show themselves to me

1804
08:10:59.720 --> 08:11:02.759
or maybe because they want to be relaxed as well.

1805
08:11:02.840 --> 08:11:07.319
But I started noticing the feelings in my shoulders at

1806
08:11:07.400 --> 08:11:13.119
tension in my shoulders and in my upper back. Whether

1807
08:11:13.240 --> 08:11:18.880
that was because my back of my neck was saying, well,

1808
08:11:18.880 --> 08:11:23.880
I'm pretty much okay. It's the other parts that need attention,

1809
08:11:30.279 --> 08:11:33.279
but my low back of my neck is still relaxing.

1810
08:11:34.759 --> 08:11:37.240
But I just became more aware of other parts that

1811
08:11:37.479 --> 08:11:46.119
needed attention. Now, this might happen and it's not. It

1812
08:11:46.200 --> 08:11:49.680
doesn't mean that it's going wrong. It just means you're

1813
08:11:49.720 --> 08:11:56.400
being notified of more places that also want to feel relaxed.

1814
08:11:59.639 --> 08:12:04.000
So I'm going to focus on my upper back. So

1815
08:12:04.240 --> 08:12:07.840
you can do the same, even if you don't have

1816
08:12:08.040 --> 08:12:13.360
any feelings of tension that are obvious in your upper back,

1817
08:12:15.159 --> 08:12:19.759
if you just focus on your back and the whole

1818
08:12:19.880 --> 08:12:24.639
area from the shoulder blades down to the middle of

1819
08:12:24.720 --> 08:12:29.040
your back down your spine. And with me, it's more

1820
08:12:29.119 --> 08:12:30.439
the shoulder blades.

1821
08:12:30.200 --> 08:12:31.080
That are more.

1822
08:12:35.599 --> 08:12:40.880
Yeah, that's the parts that are really sort of giving

1823
08:12:40.959 --> 08:12:47.200
me the nod that it needs relax in the sounds.

1824
08:12:46.840 --> 08:12:50.119
Going to ask that part to relax, and you can

1825
08:12:50.200 --> 08:12:50.680
do the same.

1826
08:12:50.759 --> 08:13:18.080
Now relaxed your upper back. Something strange happened there, And

1827
08:13:18.240 --> 08:13:20.639
this often happens.

1828
08:13:20.720 --> 08:13:21.439
I've been doing this.

1829
08:13:21.560 --> 08:13:30.360
For sixteen years or something, and often I'm I'm surprised,

1830
08:13:31.240 --> 08:13:38.000
but amazed really that there can be a feeling. So

1831
08:13:38.240 --> 08:13:40.799
when I was focusing on the back of my neck,

1832
08:13:41.680 --> 08:13:45.799
my upper back was starting to feel quite stressed and

1833
08:13:46.560 --> 08:13:52.119
in need of attention. As soon as I started talking

1834
08:13:52.279 --> 08:13:57.159
to you about my upper back and talking about, you know,

1835
08:13:57.680 --> 08:14:02.639
getting ready to ask the upper back to relax, why

1836
08:14:02.759 --> 08:14:08.400
the back already started to relax. It's almost as if

1837
08:14:08.439 --> 08:14:14.080
it doesn't need to hear the words, just needs attention,

1838
08:14:18.840 --> 08:14:30.159
just needs to be noticed. And that is something that

1839
08:14:30.479 --> 08:14:37.439
often happens in this type of situation, is when you

1840
08:14:37.720 --> 08:14:42.880
start to relax a couple of parts of your body,

1841
08:14:43.959 --> 08:14:49.400
as we've done with our hands, our eyes and the eyelids.

1842
08:14:50.560 --> 08:14:57.520
And now back of the neck, top of the back,

1843
08:14:59.439 --> 08:15:00.080
upper back.

1844
08:15:01.319 --> 08:15:05.319
The rest of the body seems to just take notice

1845
08:15:08.040 --> 08:15:16.319
and decide in its own way to start relaxing. Other

1846
08:15:16.439 --> 08:15:26.319
parts of your body start to just become looser. I

1847
08:15:26.400 --> 08:15:29.080
suppose it's kind of like a bit of an avalanche,

1848
08:15:29.240 --> 08:15:34.000
you know, the little ball starts rolling, and before you

1849
08:15:34.119 --> 08:15:37.119
know it, the whole of your body is completely relaxed

1850
08:15:37.200 --> 08:15:53.840
and can't And if you focus on your face, you

1851
08:15:54.000 --> 08:16:01.560
focus on your eyes, your eyelids, your eyebrows, and the

1852
08:16:01.680 --> 08:16:10.279
muscles around your eyes. Maybe you start to notice that

1853
08:16:12.040 --> 08:16:17.119
your forehead is more relaxed than it was. Maybe your

1854
08:16:17.240 --> 08:16:23.000
face is more relaxed. I would say my entire face

1855
08:16:23.200 --> 08:16:37.759
is a lot more relaxed than it was. So we're

1856
08:16:37.799 --> 08:16:44.279
going to focus now on your shoulders again, just like before.

1857
08:16:45.680 --> 08:16:48.959
Just tell your shoulders. I mean you can do them

1858
08:16:49.000 --> 08:16:51.240
in the digity. You can do the right shoulder and

1859
08:16:51.319 --> 08:16:55.639
left shoulder. I just generally do both at the same time.

1860
08:16:57.680 --> 08:17:00.919
Just tell your shoulders as you've focus on them in

1861
08:17:01.000 --> 08:17:07.159
your mind, focus on how you feel. Maybe you can

1862
08:17:07.479 --> 08:17:14.240
see them in your mind's eye. Just tell your shoulders

1863
08:17:18.000 --> 08:18:08.240
to relax. It's as nice as they relax. But I

1864
08:18:08.439 --> 08:18:16.479
do notice, I mean, especially with my back, is the

1865
08:18:16.680 --> 08:18:22.520
connection between the different parts the back, the shoulders, the

1866
08:18:22.720 --> 08:18:32.799
neck being all connected and being such a large part

1867
08:18:32.880 --> 08:18:38.880
of your body. It's alwa's hard to separate them from

1868
08:18:38.919 --> 08:18:46.959
each other, and my lower back has started to relax

1869
08:18:47.040 --> 08:18:47.599
on its own.

1870
08:18:53.799 --> 08:18:54.919
Maybe I'm going too.

1871
08:18:54.959 --> 08:19:00.919
Slow and that could be an issue. Is we all

1872
08:19:01.000 --> 08:19:07.360
go at different speeds. And the idea at the beginning

1873
08:19:07.479 --> 08:19:09.799
of this recording was for you to be able to

1874
08:19:10.080 --> 08:19:26.400
just say to yourself, relax without focusing on any particular

1875
08:19:26.639 --> 08:19:32.400
part of your body. Because when you know that tearing

1876
08:19:32.479 --> 08:19:44.599
your hands to relax and your hand relax, you tell

1877
08:19:44.680 --> 08:19:51.720
your eyelids and your eyes, the muscles around your eyes

1878
08:19:53.000 --> 08:20:07.919
and your eyebrows to relax, relax. You tell the back

1879
08:20:08.000 --> 08:20:27.159
of your neck to relax, and it relaxes. You tell

1880
08:20:27.159 --> 08:20:46.520
your alpa back to relax, and it relaxes.

1881
08:20:54.200 --> 08:20:55.000
You tell your.

1882
08:20:55.000 --> 08:21:33.959
Shoulders to relax and they relaxed. And you told your

1883
08:21:34.040 --> 08:21:40.680
hands to relax, they relaxed and they continued to relax.

1884
08:21:46.520 --> 08:21:52.159
When you told your eyelids, the muscles around your eyes,

1885
08:21:53.200 --> 08:22:05.040
your eyebrows to relax, they relaxed and continued to relax.

1886
08:22:11.439 --> 08:22:15.080
When you told the back of your neck wocus on

1887
08:22:15.159 --> 08:22:21.119
the back of your neck and told it to relax,

1888
08:22:25.439 --> 08:22:40.799
it relaxed and continued to relax. When you told your

1889
08:22:41.360 --> 08:22:53.439
ulpa back to relax be relaxed and continued to relax.

1890
08:23:01.799 --> 08:23:07.319
As with your shoulders, you told your shoulders to relax,

1891
08:23:07.720 --> 08:23:20.000
and your shoulders relaxed and continued to relax.

1892
08:23:25.680 --> 08:23:30.599
And it's not just that, it's.

1893
08:23:33.319 --> 08:23:37.720
That the rest of your body has also been listening,

1894
08:23:39.400 --> 08:23:45.520
and that relaxation has been spreading. So from your eyes,

1895
08:23:45.840 --> 08:23:53.240
the relaxation spread to your forehead, around your face, into

1896
08:23:53.360 --> 08:24:07.159
your skin, into your jaw, into the front and sides

1897
08:24:07.279 --> 08:24:12.040
of your neck. I will way down your chest and stomach.

1898
08:24:18.759 --> 08:24:25.880
Your relaxed hands and shoulders meet up through your arms,

1899
08:24:26.560 --> 08:24:34.680
relaxing and full arms, your upper arms, elbows, your wrists,

1900
08:24:38.319 --> 08:24:55.240
letting go your lower back, your hips, but explaining, you'll

1901
08:24:55.400 --> 08:25:01.959
just start to relax and continue even m hm. Comfort

1902
08:25:03.599 --> 08:25:13.000
spreading through your legs, all the way down to your ankles,

1903
08:25:18.279 --> 08:25:22.279
the tops of your feet, the sides of your feet,

1904
08:25:24.119 --> 08:25:25.560
and the bottoms.

1905
08:25:25.119 --> 08:25:30.680
Of your feet, real lexing.

1906
08:25:33.919 --> 08:26:01.200
Into your toes, each toe re lexing, calm, loose, And

1907
08:26:01.360 --> 08:26:18.919
as your body relaxes more, your mind becomes slower, more peaceful,

1908
08:26:26.599 --> 08:26:34.560
to the point where if you choose to fall asleep,

1909
08:26:39.880 --> 08:26:57.279
you can easily do that easy drift away because there's

1910
08:26:57.439 --> 08:27:13.159
nothing going on in your mind. Your brains peaceful, your

1911
08:27:13.240 --> 08:27:48.360
body continues to relax. With that connection between your body relaxing,

1912
08:27:48.840 --> 08:28:02.799
the word you say to yourself relas means that you

1913
08:28:02.919 --> 08:28:09.599
don't need to focus on just one part. You can

1914
08:28:09.799 --> 08:28:22.720
just focus on your entire body, saying the powerful word

1915
08:28:27.000 --> 08:28:52.159
res And there's those familiar sensations of comfort spreading throughout

1916
08:28:52.520 --> 08:29:08.639
your body, loostening and co armen and heathing every part

1917
08:29:09.040 --> 08:29:19.200
of your body, feeding more relaxed.

1918
08:29:33.840 --> 08:29:37.560
So all we need to do from now on is just.

1919
08:29:39.439 --> 08:29:59.799
Telling yourself relax and the feeding completely out.

1920
08:30:00.159 --> 08:30:13.639
Oh come, So.

1921
08:30:18.360 --> 08:31:20.680
Starting now with number nineteen nineteen, eighteen, seventeen, sixteen fifty

1922
08:31:43.279 --> 08:37:20.720
fourteen thirty twel as yet.

1923
08:36:59.080 --> 08:41:38.479
Utat sco.

1924
08:40:18.000 --> 08:43:34.919
You do me? M m? Why said.

1925
08:44:08.119 --> 08:44:08.360
One?

1926
08:44:14.720 --> 08:44:31.400
So counted down from ten to one ten nine eight

1927
08:44:34.240 --> 08:44:59.040
seven six five four three two one. And maybe that

1928
08:44:59.240 --> 08:45:03.360
was a bit too cool in order to relax. Maybe

1929
08:45:03.360 --> 08:45:09.439
it's a too fast for you to notice the calming

1930
08:45:09.680 --> 08:45:16.560
of your body, maybe even a little bit of pressure there,

1931
08:45:16.720 --> 08:45:20.000
like you're count it down from ten to one. What

1932
08:45:20.080 --> 08:45:21.360
do you expect me to do?

1933
08:45:21.680 --> 08:45:21.880
Man?

1934
08:45:22.799 --> 08:45:26.479
Expect me to stick go with floppy just because you're

1935
08:45:26.599 --> 08:45:35.959
counting down two If you try it again, But this time.

1936
08:45:36.040 --> 08:45:42.439
I'll go this lower this time, and you focus on

1937
08:45:43.319 --> 08:45:47.639
the whole of your body before we focus on your legs.

1938
08:45:50.080 --> 08:45:59.240
Just notice how your body does start to feel more

1939
08:45:59.639 --> 08:47:07.360
relax with every number that I countdown ten, nine, eight, seven, six, five, four, three.

1940
08:47:20.599 --> 08:47:20.919
Two.

1941
08:47:41.720 --> 08:47:58.840
One. I just notice how how you feel, generally, how

1942
08:47:58.880 --> 08:48:13.000
your body feels. It's not necessarily even about yeah, counting

1943
08:48:13.159 --> 08:48:20.279
down from ten to one. It's that space that you have,

1944
08:48:21.599 --> 08:48:38.720
that body space between us being active physically or mentally

1945
08:48:39.680 --> 08:48:48.560
to just sitting or lying down, just being there, not

1946
08:48:49.080 --> 08:48:54.880
doing anything, not saying anything, not deeding to think about anything.

1947
08:48:56.720 --> 08:49:01.200
So it opens up a space, a bit of a space,

1948
08:49:02.159 --> 08:49:11.759
the gap. And the more I cam down from the

1949
08:49:11.880 --> 08:49:19.319
tent to one, the bigger that gap becomes. So there's

1950
08:49:19.400 --> 08:49:31.479
that gap of calmness, of comfort and relaxation. It's a

1951
08:49:31.639 --> 08:49:45.080
nice feeling, yeah, And it moves those stresses or discomforts

1952
08:49:45.159 --> 08:49:58.000
physically or emotionally, moves them away, m allows you.

1953
08:50:00.720 --> 08:50:01.240
To just.

1954
08:50:04.200 --> 08:50:10.919
Slow down. Someone to count again from ten down to one,

1955
08:50:11.360 --> 08:50:21.560
and notice that gap widening, the gap, And as it widens,

1956
08:50:21.639 --> 08:50:28.000
it's almost like the stress and attention falls into the gap.

1957
08:50:41.439 --> 08:51:37.520
It gives you that distance, that space. Now ten nine eight, seven, six, five,

1958
08:51:48.720 --> 08:52:24.360
four three two.

1959
08:52:42.520 --> 08:52:42.799
One.

1960
08:52:54.319 --> 08:53:14.439
And how did your body feel now? Can you notice

1961
08:53:14.720 --> 08:53:52.479
that you're feeling calmer? Are you feeling more relaxed as

1962
08:53:52.520 --> 08:54:12.799
we now focus on your legs, just your legs. You're

1963
08:54:12.919 --> 08:54:32.799
just going to start with focusing on your thighs. Of course,

1964
08:54:32.919 --> 08:54:37.799
it's not the most exciting thing to be doing, because

1965
08:54:41.240 --> 08:54:44.080
I'm sure like most of your body is not not

1966
08:54:44.279 --> 08:54:56.599
going on right now. Just focusing on the whole of

1967
08:54:56.680 --> 08:55:03.119
your thighs, the tops of your thighs, the sides of

1968
08:55:03.240 --> 08:55:10.080
your thighs, the bottoms of your thighs, your outer thighs,

1969
08:55:10.200 --> 08:55:15.080
and your inner thighs. Basically the whole of your thigh

1970
08:55:15.240 --> 08:55:23.959
that leads into your hip and it goes down to

1971
08:55:24.200 --> 08:55:38.240
your knee joints. Now, this is a big area. It's

1972
08:55:38.279 --> 08:55:43.759
a very heavy area. It's very strong, probably the strongest

1973
08:55:44.759 --> 08:55:57.919
muscles in your body or in your thighs. But I

1974
08:55:58.000 --> 08:56:06.279
don't think we perhaps will give enough attention to our thighs.

1975
08:56:12.279 --> 08:56:19.840
Perhaps we don't they acknowledge how important our thighs are

1976
08:56:22.959 --> 08:56:39.759
to our lives, how much they actually do for us

1977
08:56:43.639 --> 08:56:53.680
all through our lives. And it may seem to sound

1978
08:56:53.759 --> 08:56:59.400
really weird, but I think that all of our body parts,

1979
08:57:02.319 --> 08:57:10.599
especially our thighs, need some TLC, a bit of love shown,

1980
08:57:11.560 --> 08:57:29.799
a bit of acknowledgement, thank you gratitude for what our

1981
08:57:29.959 --> 08:57:39.279
thighs do for us. And I know this may sound

1982
08:57:39.360 --> 08:57:44.639
a bit strange, and maybe you think, why am I

1983
08:57:45.439 --> 08:57:48.080
surely how I should be able in the garden hugging

1984
08:57:48.159 --> 08:57:57.319
a tree or something. Oh, it's hard to set a microphone.

1985
08:57:56.799 --> 08:57:57.439
Up on a tree.

1986
08:57:58.520 --> 08:58:00.720
That's why I'm doing this indoors. Was I would be

1987
08:58:00.759 --> 08:58:04.520
outside hugging a tree. Now I can't see the television

1988
08:58:04.560 --> 08:58:13.159
from the tree. If you move down to your knees,

1989
08:58:14.880 --> 08:58:22.639
you gain such an important part. And I think we

1990
08:58:22.759 --> 08:58:30.159
don't necessarily I'll speak for myself here, I don't necessarily

1991
08:58:30.279 --> 08:58:37.639
appreciate all that my knees do for me until I

1992
08:58:37.759 --> 08:58:41.119
have a problem with my knee. It's occasionally if I

1993
08:58:41.159 --> 08:58:46.840
either maybe i'll bash it or it's aching for some reason.

1994
08:58:48.599 --> 08:58:51.240
It's then that I realize.

1995
08:58:51.840 --> 08:58:53.000
How much it does.

1996
08:58:54.639 --> 08:58:57.880
You know, the benefit of being able to use my

1997
08:58:58.119 --> 08:59:07.799
legs without any kind of physical discomfort is a beautiful

1998
08:59:07.880 --> 08:59:17.080
thing that's possibly not appreciated until it's temporarily removed. You

1999
08:59:17.159 --> 08:59:24.040
know that's comfort, But as you focus on your knees.

2000
08:59:26.200 --> 08:59:31.840
Regardless of how your knees feel, you can have that

2001
08:59:32.119 --> 08:59:38.279
sense of gratitude and love to your needs for all

2002
08:59:38.400 --> 08:59:50.840
that they do for you. You can still have that

2003
08:59:50.959 --> 08:59:55.880
attention on your thighs. Maybe notice how your thighs feel.

2004
08:59:58.080 --> 09:00:16.000
Maybe you've noticed that they are relaxing more deeply as

2005
09:00:16.080 --> 09:00:21.479
you focus now on the bottoms of your legs, your shins,

2006
09:00:22.360 --> 09:00:28.840
and your calf muscles, the bones between your knees and

2007
09:00:28.959 --> 09:00:36.520
your feet incorporates, and of course your ankles so important.

2008
09:00:41.959 --> 09:00:46.799
Can anyone that's had even like the slightest sprain of

2009
09:00:46.880 --> 09:00:53.720
an ankle, who knows how how much we take Our

2010
09:00:53.959 --> 09:01:02.479
ankles are granted, and it's kind of strange in a

2011
09:01:02.560 --> 09:01:08.119
way when you think that. You know, logically, our wrists

2012
09:01:08.279 --> 09:01:11.159
are a lot thinner than the rest of our arms,

2013
09:01:12.279 --> 09:01:15.759
which is okay, it doesn't I can't see any problem

2014
09:01:15.799 --> 09:01:20.680
with that because we're just picking stuff up by our

2015
09:01:20.799 --> 09:01:26.599
ankles so much thinner than the rest of our legs.

2016
09:01:33.040 --> 09:01:37.439
And from a physics perspective or logical even it doesn't

2017
09:01:37.520 --> 09:01:43.520
really make sense that all this weight would ultimately be

2018
09:01:44.599 --> 09:01:54.639
resting on your ankles then leading to your feet that

2019
09:01:55.240 --> 09:02:04.200
thin area, thin bone. Yeah, it does so much great work.

2020
09:02:06.360 --> 09:02:15.880
Supports us, supports our body for a lifetime, helps us

2021
09:02:16.560 --> 09:02:25.919
to balance, It helps you to get around and be mobile.

2022
09:02:32.240 --> 09:02:40.040
And there's the calf muscles. Of course, when I was younger,

2023
09:02:40.439 --> 09:02:43.720
I couldn't see the point in calf muscles. Didn't seem

2024
09:02:43.759 --> 09:02:48.840
to do anything. Okay, if I walked around on tiptoes,

2025
09:02:49.639 --> 09:02:53.479
then my calf muscles get some work. But of course

2026
09:02:53.560 --> 09:02:57.680
that's not true. The calf muscles are being used whenever

2027
09:02:57.759 --> 09:03:09.680
we use our legs, and your shins there to protect

2028
09:03:11.639 --> 09:03:20.319
your lower legs, shaped in a way almost as a

2029
09:03:20.400 --> 09:03:33.240
protector with the bone leading of course to your ankles.

2030
09:03:36.080 --> 09:03:36.759
And your feet.

2031
09:03:41.560 --> 09:03:43.479
We're not going to focus on your feet. We're just

2032
09:03:43.560 --> 09:03:49.720
going to focus on the legs. And I realize, and

2033
09:03:49.840 --> 09:03:53.880
now that I've mentioned your feet, it probably focuses on

2034
09:03:54.040 --> 09:03:57.200
them anyway, So maybe I should focus on your feet

2035
09:03:57.240 --> 09:04:03.360
a little bit. You can have them in your awareness

2036
09:04:05.560 --> 09:04:09.240
the same as you have your thighs in your awareness.

2037
09:04:10.080 --> 09:04:13.919
Even though we haven't been focusing on your thighs for

2038
09:04:13.919 --> 09:04:24.919
a few minutes and we're focusing on your ankles, there's

2039
09:04:24.959 --> 09:04:40.200
still that sensation of comfort in your thighs, and there's

2040
09:04:40.319 --> 09:04:49.520
that movement of energy because the thighs hold lots of

2041
09:04:49.599 --> 09:04:55.799
different sensations. Of course, there's the muscles, the big strong

2042
09:04:55.959 --> 09:05:08.000
muscles that we have in our thighs, but the skin

2043
09:05:09.919 --> 09:05:14.360
on the outside of the thighs, as in the outside

2044
09:05:14.400 --> 09:05:23.799
of all of our body, can be very sensitive, sensitive

2045
09:05:23.959 --> 09:05:36.919
to the touch, sensitive to temperature, and inside your thighs

2046
09:05:39.439 --> 09:05:44.200
the bones, there's the muscle, there's the blood, vessels, the

2047
09:05:44.439 --> 09:05:49.959
arch trees, to all this stuff that's inside your thighs.

2048
09:05:54.400 --> 09:05:57.759
I guess sometimes it'd be nice if you could actually

2049
09:05:57.840 --> 09:06:05.240
put your fingers inside your thighs and a message, so

2050
09:06:05.360 --> 09:06:08.879
you can message on the outside, of course, but to

2051
09:06:08.919 --> 09:06:12.199
be able to get deep into the muscles, to be

2052
09:06:12.239 --> 09:06:17.360
able to just message inside your thighs, message in the

2053
09:06:17.480 --> 09:06:26.199
bones of your leg, massage in or the veins, and

2054
09:06:26.400 --> 09:06:32.000
just gently healing your thighs.

2055
09:06:35.480 --> 09:06:37.120
And you can move down.

2056
09:06:38.879 --> 09:06:43.919
Message and inside your knees, just message in those bones,

2057
09:06:44.959 --> 09:06:50.360
but with healing fingertips spreading the healing.

2058
09:06:50.199 --> 09:06:54.839
Energy deep into the choice of your knees.

2059
09:07:00.279 --> 09:07:04.000
Of course, there's the back of your you me and

2060
09:07:04.080 --> 09:07:10.080
the inside crease where your need is. It's a really

2061
09:07:10.319 --> 09:07:16.160
sensitive area, really feels very nice when you stroke it.

2062
09:07:17.559 --> 09:07:20.919
That might be because it's an area that's not really

2063
09:07:21.120 --> 09:07:27.599
touched very often. It's almost like a hidden plant. That

2064
09:07:27.959 --> 09:07:34.839
crease in your legs, it's almost like a part that

2065
09:07:36.680 --> 09:07:47.919
has a sensitivity, which is a little bit different. Of course,

2066
09:07:47.959 --> 09:07:58.440
it's protected by your legs, so you can imagine putting

2067
09:07:59.360 --> 09:08:09.000
a thing listen too, that crease on your legs, fold

2068
09:08:09.120 --> 09:08:13.279
them between your legs. You can just message with your fingertips,

2069
09:08:14.599 --> 09:08:21.239
letting your fingertips going inside, massage in the muscle tissue.

2070
09:08:25.839 --> 09:08:30.120
You can of course feel the bones of your knees

2071
09:08:31.599 --> 09:08:42.040
heading through your fingertips, and then as you go down

2072
09:08:44.919 --> 09:08:47.720
to your calf muscles, and that's the part I'd like

2073
09:08:47.800 --> 09:08:52.480
to be able to really put my fingertips deep inside

2074
09:08:53.279 --> 09:09:01.199
my calf muscles and massage in every single tissue of

2075
09:09:01.360 --> 09:09:12.720
that muscle, healing every part. And then doing the same

2076
09:09:12.839 --> 09:09:22.720
for my shins, massage and gently stroking the bones, gently

2077
09:09:22.959 --> 09:09:28.720
stroking them, healing their loving way, because they deserve to

2078
09:09:28.760 --> 09:09:34.360
be treated. There's the precious bones.

2079
09:09:34.040 --> 09:09:34.480
That they are.

2080
09:09:36.080 --> 09:09:39.360
Our legs are so precious as in all the other

2081
09:09:39.480 --> 09:09:47.599
parts of our body. They're more precious of mutual on

2082
09:09:47.720 --> 09:10:04.000
the planet. When you start to think about the legs.

2083
09:10:04.199 --> 09:10:15.199
In this way, you can change your perspective. In my

2084
09:10:15.480 --> 09:10:22.839
sound pick, it's silly to start with the idea of

2085
09:10:23.120 --> 09:10:34.319
having love your legs, showing appreciation for your advice, wanting

2086
09:10:34.440 --> 09:10:38.319
to be able to put your hands in your thighs,

2087
09:10:40.319 --> 09:10:46.800
the message the muscles and the bones, and to get

2088
09:10:46.800 --> 09:10:54.919
your fingers deep in there, releasing all at tension, just

2089
09:10:55.040 --> 09:11:03.480
to show how much you care about your legs.

2090
09:11:04.559 --> 09:11:08.400
M you care for what your legs do for you.

2091
09:11:10.000 --> 09:11:22.080
Regularly, your knees, your calves, your ankles, the strength of

2092
09:11:22.199 --> 09:11:30.279
your ankles, considering how then they are compared to the

2093
09:11:30.360 --> 09:11:38.040
rest of your legs, especially your eyes. Yet this so strong,

2094
09:11:39.599 --> 09:11:54.040
so flexible, absolutely amazing things. Your ankles are truly a

2095
09:11:54.199 --> 09:12:05.000
gift because of what they do for you, supporting all

2096
09:12:05.239 --> 09:12:12.080
that weight, regardless that how what weight you are, even

2097
09:12:12.120 --> 09:12:16.760
if you're only eight stone, there's still a lot of

2098
09:12:16.879 --> 09:12:23.919
weight in these little ankles. Now I'm a lot heavier

2099
09:12:23.959 --> 09:12:33.680
than eat stone, double that. Yet my ankles support my

2100
09:12:33.800 --> 09:12:35.480
body all the time.

2101
09:12:39.199 --> 09:12:41.120
Whether they do give off.

2102
09:12:41.040 --> 09:12:46.599
A side of relief when I sit down, that's a fact.

2103
09:12:46.639 --> 09:12:54.279
My whole licks to my feet, feet also go round

2104
09:12:55.599 --> 09:13:23.319
my toes clap. I'm so happy your legs really are amazing,

2105
09:13:25.919 --> 09:13:29.599
and I have to talk about talking about your legs

2106
09:13:29.720 --> 09:13:35.279
is probably possibly one of the most things, the most

2107
09:13:35.400 --> 09:13:42.919
bulling things you've ever heard anyone say. Possibly, there, bull

2108
09:13:43.080 --> 09:13:51.360
You're not. Everything I said is true. The legs are amazing.

2109
09:14:00.279 --> 09:14:13.160
Your leis deserve not just respect, They deserve to relax deeply.

2110
09:14:20.440 --> 09:14:23.800
They deserve to take some time out of the day.

2111
09:14:26.000 --> 09:15:02.879
They just lecker completely. Relis really can relax. And because

2112
09:15:02.959 --> 09:15:06.879
the legs are so such a nice, you know, very

2113
09:15:06.919 --> 09:15:12.800
important part of your body and your election legs, the

2114
09:15:12.959 --> 09:15:24.120
rest of your body also naturally follows in that journey

2115
09:15:24.279 --> 09:15:36.000
of comfort. I can feel it in my hips. My

2116
09:15:36.199 --> 09:15:42.480
hips feel really loose, and also my.

2117
09:15:42.559 --> 09:15:47.080
Lawyer back as well. My lower back really.

2118
09:15:47.559 --> 09:15:52.160
Feels it feels stretched, even though I'm just sitting in

2119
09:15:52.239 --> 09:15:58.279
a chair and there's nice stretching as far as I'm

2120
09:15:58.319 --> 09:15:59.239
aware that I'm doing.

2121
09:16:00.319 --> 09:16:02.919
It's almost as if the muscles are just relaxed so

2122
09:16:03.160 --> 09:16:05.120
much that there is.

2123
09:16:05.239 --> 09:16:13.720
A natural stretch. This the tension has reduced a lot.

2124
09:16:30.080 --> 09:16:33.800
I'm now going to count down from ten downs to one.

2125
09:16:37.919 --> 09:17:15.800
And you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five, four, three,

2126
09:17:20.000 --> 09:17:42.760
joo one really, So I'm just gonna countdown from five

2127
09:17:42.959 --> 09:17:47.160
down to one, and as a countdown, if you just

2128
09:17:47.279 --> 09:17:55.120
focus on the numbers, just the numbers counting down, and

2129
09:17:55.319 --> 09:18:04.480
notice how you feel in this moment as you hear

2130
09:18:04.559 --> 09:18:12.160
the numbers counting down, knowing that those numbers counting down

2131
09:18:12.319 --> 09:18:22.319
represents you feeling calmer, not just in your body, but

2132
09:18:22.480 --> 09:18:30.599
also relaxing your mind. I'll just notice how you feel.

2133
09:18:31.519 --> 09:18:37.400
There's nothing to do, there's nothing to say, there's nothing

2134
09:18:37.559 --> 09:19:20.559
to think about. Starting weird number five, four three two one.

2135
09:19:30.080 --> 09:19:41.879
How did you notice the gradual letting go, let the

2136
09:19:42.040 --> 09:19:49.639
tension in your body? You may also begin to notice

2137
09:19:49.800 --> 09:19:57.000
and be aware of how your mind is starting to

2138
09:19:58.319 --> 09:20:04.919
slow down. This is just a natural thing that happens.

2139
09:20:07.559 --> 09:20:12.720
It's not really a special procedure. It's just natural. Because

2140
09:20:12.800 --> 09:20:18.720
it's your body relaxes, your mind also starts to relax,

2141
09:20:20.319 --> 09:20:23.959
and the more your mind relaxes, the more your body relaxes.

2142
09:20:24.080 --> 09:20:34.599
It's just a continuous circle of relaxation. And it's that

2143
09:20:35.919 --> 09:20:40.919
calmness that comes from relative quietness.

2144
09:20:42.519 --> 09:20:47.400
You know, even even if this background sounds either your

2145
09:20:47.599 --> 09:20:54.120
side online, it's still going to be quite calm.

2146
09:20:55.800 --> 09:20:58.440
You know, you haven't got the television on. There's no

2147
09:20:58.760 --> 09:21:02.959
music in the background unless you're listening to the recorded

2148
09:21:03.000 --> 09:21:03.599
with music.

2149
09:21:03.720 --> 09:21:10.919
Of course, you're very likely not going to be sitting

2150
09:21:10.959 --> 09:21:12.279
in a room with other people.

2151
09:21:13.199 --> 09:21:18.239
Of course you might be, but generally it's more idea.

2152
09:21:17.919 --> 09:21:22.919
If you can do this on your own, so no distractions,

2153
09:21:29.080 --> 09:21:30.199
and when you stop.

2154
09:21:30.040 --> 09:21:45.480
Thinking about stuff, relaxation automatically rises. The sense of comfort

2155
09:21:47.239 --> 09:21:56.080
starts to grow, and without trying to build it up

2156
09:21:56.160 --> 09:22:08.639
into something fantastical, something magical, this is just a natural process,

2157
09:22:11.000 --> 09:22:21.680
something that's easy to accomplish. In fact, it's almost you know,

2158
09:22:21.800 --> 09:22:28.639
the sense of relaxing completely happens really when you put

2159
09:22:28.839 --> 09:22:32.720
no effort into it. It's not something that you can

2160
09:22:32.839 --> 09:22:44.400
really force. It's something that happens naturally. And parts of

2161
09:22:44.879 --> 09:22:55.080
the process of this recording and others is simply two

2162
09:22:56.639 --> 09:23:06.959
allow you to take get advantage of this space, this time,

2163
09:23:10.080 --> 09:23:20.919
to just let go, to just be here, to be

2164
09:23:21.599 --> 09:23:35.000
in tune with how you feel, yet with the intention

2165
09:23:37.120 --> 09:23:47.839
kind of wanting to relax deeply and maybe even to

2166
09:23:48.040 --> 09:23:53.599
fall asleep, depending on what it is that you wish

2167
09:23:54.319 --> 09:24:08.239
for yourself in this moment. As we know, relaxing is

2168
09:24:11.040 --> 09:24:16.720
the majority of the process of fallen asleep. The actually

2169
09:24:16.800 --> 09:24:20.040
falling asleep part is a tiny.

2170
09:24:19.800 --> 09:24:20.440
Bit at the end.

2171
09:24:23.839 --> 09:24:38.519
The deeper relaxed you become, the easier you find yourself drifting.

2172
09:24:48.120 --> 09:24:54.720
You can also let you choose stay focused on my

2173
09:24:54.919 --> 09:25:24.239
voice and really ensure the process, gradually relaxing each muscle.

2174
09:25:28.440 --> 09:25:29.519
In your body.

2175
09:25:34.400 --> 09:25:50.000
Endlessly and just observing the sensation.

2176
09:25:55.120 --> 09:25:56.239
I'm letting go.

2177
09:26:02.639 --> 09:26:10.080
Completely this time.

2178
09:26:10.680 --> 09:26:18.720
Count from six thount one, and you.

2179
09:26:18.800 --> 09:26:29.120
Can notice your mind calming down more with each number.

2180
09:26:30.839 --> 09:26:42.720
Do you hear me say, naturally thin arm and slow,

2181
09:26:47.120 --> 09:27:20.800
peaceful six five.

2182
09:27:40.680 --> 09:29:20.080
W W.

2183
09:29:41.360 --> 09:29:43.040
Be aware.

2184
09:29:45.839 --> 09:29:57.800
How you might to suit it right down, sinking deeply

2185
09:30:00.599 --> 09:30:17.639
into that station. And as you focus on your mind,

2186
09:30:21.480 --> 09:30:30.959
may notice that there's some thoughts still there, maybe some

2187
09:30:31.279 --> 09:30:47.760
stolen thoughts that for some reason perhaps need your attentions.

2188
09:30:47.800 --> 09:30:49.000
What you can do is.

2189
09:30:54.519 --> 09:30:56.879
Send love to those thoughts.

2190
09:31:00.080 --> 09:31:02.319
And call those thoughts.

2191
09:31:06.440 --> 09:31:07.000
With love.

2192
09:31:08.760 --> 09:31:15.400
I do pettals from a flower, just sprint over them, pettles.

2193
09:31:15.000 --> 09:31:22.680
Feel of love towards those thoughts, to let those stoughts.

2194
09:31:22.400 --> 09:31:22.879
Know that.

2195
09:31:25.199 --> 09:31:31.279
Not abandon the number, you just need them to be quiet,

2196
09:31:34.279 --> 09:31:42.160
to just calm down, slow down, wiets down.

2197
09:31:46.080 --> 09:31:46.599
And now.

2198
09:31:54.400 --> 09:31:57.839
So as you focus on those the meaning thoughts.

2199
09:31:59.080 --> 09:32:03.160
As the countdown, this time from seven down to one,

2200
09:32:04.879 --> 09:32:21.120
each number just to mentione sprinkling those flower petals of love, kindness, gratitude.

2201
09:32:24.279 --> 09:32:32.239
I heard those thoughts which will allow them to just

2202
09:32:33.720 --> 09:32:49.040
not away relax deeply. Did they number? Those thoughts will

2203
09:32:49.120 --> 09:33:25.760
become more and more relaxed. Starting the number seven, six

2204
09:33:57.199 --> 09:35:33.120
four assassas, what's it now?

2205
09:35:37.400 --> 09:35:45.400
Let's is now right? What do you think?

2206
09:35:48.919 --> 09:36:11.000
Are you body? This on your hands? It is the

2207
09:36:11.279 --> 09:36:17.599
more ex your hands are, the more as the body

2208
09:36:18.559 --> 09:36:19.839
and my love.

2209
09:36:34.760 --> 09:36:38.080
This you think it's on your.

2210
09:36:38.199 --> 09:36:49.599
Hands, your things. There's nothing you needed to do. It's

2211
09:36:49.680 --> 09:37:03.040
no clinching this dancing the things that mm hmm, it's

2212
09:37:03.279 --> 09:37:04.680
just going to see.

2213
09:37:06.080 --> 09:37:06.559
To sin.

2214
09:37:08.080 --> 09:37:09.080
On my hands.

2215
09:37:15.959 --> 09:37:16.839
I wanted to see.

2216
09:37:32.720 --> 09:37:44.800
The hands to my hands fill my mind hears.

2217
09:37:54.559 --> 09:38:10.680
The body see hey, oh.

2218
09:38:13.839 --> 09:38:18.919
Latists do.

2219
09:38:48.919 --> 09:38:49.760
Let's see.

2220
09:38:53.400 --> 09:38:54.440
And start.

2221
09:39:03.000 --> 09:39:11.400
The speed.

2222
09:39:14.160 --> 09:39:15.559
That relaxation.

2223
09:39:35.879 --> 09:40:05.400
No eight do set me spiking its you my things

2224
09:40:10.959 --> 09:40:19.639
going m.

2225
09:40:23.639 --> 09:40:27.760
Pachno di.

2226
09:40:31.760 --> 09:40:47.279
No do I no what dost do muchtimate thing.

2227
09:40:51.919 --> 09:45:09.440
Smote I'm not m

2228
09:45:12.199 --> 09:45:17.839
I h