April 13, 2025

(no music) (10 hours) (ASMR) BALANCED | Deep Sleep Whisper Hypnosis #534 | Jason Newland | 13th April 2025

(no music) (10 hours) (ASMR) BALANCED | Deep Sleep Whisper Hypnosis #534 | Jason Newland | 13th April 2025
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Hello and welcome to Jasonnewland dot com. My name is

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Jason Newland. Please only listen when you can safely close

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your eyes. Just let you know that I do have

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a Facebook group called Jason Newland's Boring Group, and my

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YouTube channel is at Jason new Land. Also, if you'd

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like to leave me a question or ask a question

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for this coming qun a Friday, please go to my website.

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There's a little form you can feel with the question.

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This is going to be relaxation session, just observing. How

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do you feel no pressure to do anything? Accept relax,

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Accept that you can let go when you choose to

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feel calm. You can feel quite nice to just lean

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into that feeling effortlessly, almost like your son bathing, or

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just relaxing in the garden, maybe sitting by a stream,

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whatever causes you to feel deeply relaxed. When you do

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feel rel axed, there's a sense of wholeness. When you

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do feel relaxed, you can feel complete, as if everything

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within you is balanced. The feelings you have in the

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various parts of your body oh equalizing so that you

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have the same amount of comfort spread throughout your body

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like a gentle breeze. And it's uh, there's something quite

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nice about turning down the volume in your mind, almost

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like you were looking a big amplifier and you had

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a a nozzle, you know, those big massive things and

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recording studios, and you got like a novel or nozzle

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for each part of your body, spreading all the way

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along for each part, and you could push each one

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down to the bottom, turning down any loudness or distortion

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for your whole body. Noticing maybe there's some tension in

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your body that needs addressing, Maybe a little bit like

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a ball of fizzy drink, pressure just needs to be released.

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Undo that top and take your top off here and

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the there's that energy, the stress, the tension is released

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from your body. Imagine the top of that bottle just

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falling into a volcano, knowing that you can never put

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the top back on. That tangent can never build up

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again like it was. Maybe you just choose to chuck

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the whole bottle into the volcano, so the tension's gone.

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Maybe don't feel the need any longer to feel anything

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but enjoy feeling calm, Appreciate the natural sensations of comfort

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that arise on their own, because that fearing of looseness.

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Peacefulness is always close by, always available, always in your

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body and in your mind, maybe waiting to be activated

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so that you can feel calm, feel relaxed, and let go.

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Or maybe you need to actively request these healing feelings

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to become aware of these deeply relaxing sensations spreading through

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your body. And maybe you find the benefit of noticing

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that your mind has slowed down all the way down

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in a way that maybe surprises you just how calm

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your mind feels, peaceful.

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All the way through your body. And it's as if

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that feeding of calmness is spreading ahead of you.

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Onto your path as you travel into the future, behaving

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your way, preparing you positively, sending that heaving energy forward

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m You may not even be aware of just how

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relaxed you are right now, because maybe you've been drifting

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in and out, drifting and in coming back and.

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Maybe being aware of me talking. Then you find yourself

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drifting again, knowing that when you drift, all the positive

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healing energy inside your body is activated to cleanse you,

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to relax you, to heal you, and there isn't.

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Any need to actually attempt to hold on to these

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feelings of comfort and relaxation.

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Because they are favorable.

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All of the time, whenever you need, whenever you want,

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even when you just.

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Fancy five minutes to just let go to maybe balance yourself,

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fill yourself with positivity. Even I'm finding myself drifting while

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I'm talking, I think it's just natural to do that. Sometimes,

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just loose track of your train of thought. Peaceful, peaceful

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and lass come with serenity, relaxed, deeply, deeply relaxed, enjoying

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feeling come you just noticed the moment, peace Andnglas peace

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for Mancoa. You can enjoy pease, feelings of comfort. You

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can enjoy.

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Feeling relaxed, peaceful.

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And loss.

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So peaceful, so calm, Peace for Lease, Peace for girl

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of Everything, peace.

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Fall, peace Fall, peace Fall. Relax in a more deep

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and meaningful way, Maybe in a way that can not

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just allow you to feel calmer now and throughout the

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time we spend together here, not just relaxed at the

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end of the recording when it's finished, and you can

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enjoy that sense of comfort and peace, but also I

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think it would be nice to have those feelings of

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relaxation continue for longer after the recording has ended, so

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that you can still benefit from listening to my voice

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

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by listening regularly, especially if you find like some people

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do and myself as well. Sometimes I find one particular

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recording that really resonates with me, and I just listened

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to it over and over again every morning, every evening.

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There was this recording from We're going back to about

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nineteen ninety nine. It wasn't hypnosis, but it was a

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guided visualizations. It kind of was hypnosis, really, and I

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managed to find it again, and it still has the

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same effect on me. And part of it was the

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person's voice relaxed me. She just felt so peaceful, and

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

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and in the evening. And I knew before even pressing

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the play button that as soon as I've done that

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pressed the play button. This is in the days of

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CD players pressed the play button. In fact, it might

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

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on the bed and then even without necessarily listening to

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her words because I had them memorized. Really, it was

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as if my body knew exactly what to do, and

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the muscles just almost went into automatic relaxation, and I

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remember my mind would slow down. Now. Now, I was

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listening to this recording in the early days of learning hypnosis,

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and long before I ever made any videos or audio

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recordings myself, because I didn't start doing that till two

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thousand and six, I knew. I knew how helpful I

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found being able to just let go, to have that

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trust in the person that I'm listening to, knowing that

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it's going to be just as relaxing, if not more so.

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Each time you hear my voice, you may feel the same.

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Some people have been listening to me for over a decade,

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

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but maybe people come back. Some people maybe listen every day.

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There's something that I do which you may not realize

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by listening, is when I record these recordings. Now, for example,

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I also am affected by the words that I say.

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So if I set you focus on your feet, notice

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

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I will be noticing my feet relaxing. If I said,

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focus on your hands, and maybe notice the difference between

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

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temperature of the room. On the backs of your hands.

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You may start to notice what almost feels like a

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very light breeze, even though there may not be any

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type of breeze at all where you are right now.

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

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aware of how relaxed my hands our feeling now and

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when it comes to potentially drifting off to sleep, which

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

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when I make these recordings. I also notice my mind rifting.

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

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

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I listen back to do the editing I hear snoring

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and I think, I don't remember snoring. I remember talking.

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This snoring was a pig turned up. That's why I

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sound like when I snore. How I get really into

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the whole experience. I don't know how you feel. How

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relaxed do you feel in your feet, how relaxed you

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feel in your hands. I have noticed more and more

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that the more relaxed, deeper level of comfort you feel,

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the easier your breathing becomes. It's almost like that additional

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muscle relaxation. So this allows you to breathe easier without

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necessarily focusing on your breath, however, being able to notice

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the ease in which you breathe so naturally, you breathe

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so very easily and smoothly. Whenever I imagine my breathing improving,

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when I've got my eyes closed, I tend to visualize

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a beautiful field with trees and flowers producing all that

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life giving oxygen. It feels nice too, if nothing else,

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just taking some time away from everything, enjoying that feeling

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of peace, serenity with a joyful heart. Time seems to

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just drip by, so very slowly, relaxed, so deeply peaceful,

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completely unattached to any thoughts whatsoever in this moment, completely

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free noticing that your mind has slowed down. Slowed down

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because nothing really requires your attention. You can enjoy the

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physical sensations of allowing the stress rip out of your body,

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to appair outs of every part of your body and

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being released from your brain in your mind slowly but surely,

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the muscle sing, legs relas rs really so very deep

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thing rec so deeply, and the feelings, the pleasant feelings

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in your arms and shoulders, deepening each part of your body,

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the earth, and deeper and deeper h noticine. The feelings

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in the back of your neck, feelings in your wrists, muscles,

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in front of your body, I allsay, feeling peaceful deeply

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there's a sense of peace spreads through your fairy core.

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Even when you focus on your mind. Your mind becomes

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bef and slower yeven deep relaxing, so very slow your

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stomach peas for in your stomach, look back. Notice notice

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how relaxed you'd now feel in the hole of your back.

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Your spy from your brain all the way down the

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middle of your back, sending and receiving millions of messages

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every day, deepcomfort, increasing deeply relaxed, your knees, legs, spreading

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those signals down a spine or cord into every part

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of your body. Your sins and your half muscles were outbows.

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Feelings of peace and tranquility spreading through your body, tips

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of your toes, to your eyes, your fingers, all the

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way till you'll lower back. Mhm, I tinker dio thinker, peace,

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drifting mind just wandering away, happy to let go, let

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go completely, let go, so tranquil whole body, enjoy a censor,

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lett him go, he for more, he enjoying the space,

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this space of peace and safety. So fary, Hey, yes,

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lett him go. Maybe we contest focus on the different

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parts of your body, just to notice your forehead and

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your eyes mutual so Louise, noticing the sense of complete freedom,

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absolute freedom. Then ye, the peace for energy, peace to

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breathe so much easier. Yes, you may have. You may

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not have noticed your mind drifting peaceful, movely, even more

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deeply in the direction of total blissful pace, blissful pace,

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terrefting out to pace. Come so calm, let him go

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peace with mind relaxed, foty C relax.

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C reaxed.

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Your body feels almost invisible, so very relaxed. I'm peaceful,

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so pail like.

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Moses.

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And you could start to notice that you are feeling

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more relaxed, even though I've not purposely focused your mind

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upon that sense of physical comfort that is growing within

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you throughout your body, and your mind starts to slow down,

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And that could be almost in recognition of I guess

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my speech not being particularly fast, and things just generally

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feel calmer. Just by listening to my voice, you give

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yourself an opportunity to take a break from the day,

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take a break from your life as it is, and

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to give yourself a rest, given yourself permission to take

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some time off, and to allow your body to relax

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and allow your mind to slow down, which in turn

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releases the tension and he stresses that you had in

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your body. It's almost as if the parts of your

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body just open up, allowing the negativity out and at

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the same time replacing that negativity with positive heathing energy

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which then fills your body up and your mind to

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also starts to appreciate those feelings of increasing confidence, an

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almost uplifting feeling, positive healing, an energy that spreads through

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your body like a wave of comfort, and all this

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comes and just allowing yourself a few minutes, maybe half

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an hour, however long you want it to be, to

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just rest and allow your mind and your body to

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almost reset itself to the settings of comfort and relaxation, calmness,

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which allows more room for feelings of pleasure and happiness

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to move around your body and into your mind, almost

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as if your mind and your body are sinking together,

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almost mirroring each other, with that growing positivity and calmness,

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and it feels nice. It really does feel nice to

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know that you are the one that has allowed yourself

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to feel more comfort and to experience more of this

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deep relaxation spreading throughout your body. And as I focus

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on each part of your body, you can notice that

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that part becomes even more relaxed just by focusing on it.

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It becomes even more calm and comfortable just by focusing.

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And as I move down your body, starting at your head,

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the parts that you've already focused on will continue to

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relax deeply and those parts that we've not yet focused

239
01:30:39.359 --> 01:30:52.760
on or just automatically release any remain intention in anticipation

240
01:30:53.119 --> 01:31:06.279
of even more comfort about to come. Now, I'm gonna

241
01:31:06.359 --> 01:31:13.479
start by focusing on your forehead. Just being aware of

242
01:31:13.720 --> 01:31:23.840
the feelings of your forehead and any background sounds like

243
01:31:24.039 --> 01:31:29.199
mister Herbert the pigeon can just allow you to feel

244
01:31:29.279 --> 01:31:39.319
even more relaxed. Just means you're in the moment. This

245
01:31:39.439 --> 01:31:46.279
isn't this isn't a sterile environment. This is the world.

246
01:31:48.000 --> 01:31:54.079
I live in the countryside, so there's lots of nature

247
01:31:54.560 --> 01:32:05.159
sounds around. So as you focus on your forehead, just

248
01:32:05.359 --> 01:32:15.399
notice how it becomes even more relaxed as you focus

249
01:32:15.399 --> 01:32:19.960
only on my voice and that part of your body,

250
01:32:25.079 --> 01:32:34.199
Moving down to your eyes, focusing on your eyes, noticing

251
01:32:35.840 --> 01:32:45.560
how your eyelids feel so heavy yet so light at

252
01:32:45.600 --> 01:32:52.039
the same time, and all the muscles around your eyes

253
01:32:52.319 --> 01:33:06.800
relaxing completely. Moving your focus down to your mouth, your lips,

254
01:33:07.199 --> 01:33:13.880
your tongue, your teeth, and your gumbs, the whole of

255
01:33:14.000 --> 01:33:29.000
your mouth relaxing, calm and loose as you focus now

256
01:33:29.600 --> 01:33:36.479
on your jaw, not just the parts of your jaw

257
01:33:36.600 --> 01:33:41.039
near your mouth and your chin, but all the way

258
01:33:41.119 --> 01:33:47.479
up the side of your face to your ears, the

259
01:33:47.760 --> 01:33:59.239
hole of your jaw feeding more relaxed.

260
01:34:02.640 --> 01:34:05.640
And calm.

261
01:34:11.520 --> 01:34:20.680
Focusing on your neck, the front of your neck and

262
01:34:20.720 --> 01:34:33.760
your throat relaxing and loose and calm. The side of

263
01:34:33.840 --> 01:34:39.119
your neck, the right and left side of your neck

264
01:34:42.119 --> 01:34:57.920
relax and lease and calm. And now the back of

265
01:34:57.960 --> 01:35:04.560
your neck. Focus in on the back of your neck,

266
01:35:10.479 --> 01:35:15.720
letting go of any tension that may have been there before,

267
01:35:17.479 --> 01:35:31.600
and enjoying that sense of increasing comfort and release that

268
01:35:31.800 --> 01:35:42.239
you can experience in the back of your neck. Moving

269
01:35:42.439 --> 01:35:49.279
down your back and moving either side of your spine

270
01:35:50.319 --> 01:35:55.079
right from the top of your back all the way

271
01:35:55.279 --> 01:36:07.960
down to the bottom of your back, down to your

272
01:36:08.039 --> 01:36:20.520
lower back and as you move up and down your spine,

273
01:36:20.720 --> 01:36:25.159
you can feel the muscles either side of your spine

274
01:36:27.359 --> 01:36:41.960
relaxing even more. And as those muscles relax, that sense

275
01:36:42.000 --> 01:36:52.560
of comfort starts to spread outwards from your spine into

276
01:36:52.720 --> 01:36:59.359
both sides of your back, the top of your back,

277
01:37:00.199 --> 01:37:06.479
the middle, and your lower back. And as you scan

278
01:37:08.119 --> 01:37:16.000
gently and slowly up and down your back, there's the

279
01:37:16.119 --> 01:37:22.000
muscles in the top of your back relax and become looser.

280
01:37:26.319 --> 01:37:32.319
The muscles in the middle of your back also seem

281
01:37:32.439 --> 01:37:41.920
to just almost divide from each other, separating and almost melting.

282
01:37:47.720 --> 01:37:53.720
And in your lower back there seems to be an

283
01:37:53.720 --> 01:38:08.000
extra special feeling. I've come foots. The spreads into your hips,

284
01:38:10.239 --> 01:38:18.000
Sit down your lower back, get into your hips, into

285
01:38:18.000 --> 01:38:25.199
the area where your cosicks are, and into your buttocks,

286
01:38:26.960 --> 01:38:33.640
and all those muscles that spread from your lower back

287
01:38:36.079 --> 01:38:48.359
into your hip area start to melt, start to really

288
01:38:49.520 --> 01:39:00.439
let go. I don't even know where about Foodocus on

289
01:39:00.520 --> 01:39:09.560
your shoulders, Your back and your spine will continue to

290
01:39:09.800 --> 01:39:28.079
let go, continue to relax so calmly. And if you

291
01:39:28.279 --> 01:39:34.199
focus on your shoulders, you may notice that they're already

292
01:39:36.000 --> 01:40:09.760
feeling really loose. They're already feeding calm and fear those muscles.

293
01:40:12.520 --> 01:40:24.880
Then move from your neck into your shoulders. Feel so

294
01:40:24.880 --> 01:40:53.920
soft and gentle, so smooth and calm, and the feeling

295
01:40:54.079 --> 01:41:06.960
in your shoulders seems to spread deep into your shoulders,

296
01:41:08.960 --> 01:41:20.319
that sense of relaxation, not just traveling deeply into your muscles,

297
01:41:21.680 --> 01:41:34.600
but also relaxing the bones. And move it all away

298
01:41:34.800 --> 01:41:43.600
to underneath your arms, relaxing a whole area between the

299
01:41:43.680 --> 01:41:52.840
tops of your shoulders and underneath your arms. He then

300
01:41:58.199 --> 01:42:07.479
you feel so relaxed and comfortable in the shoulders.

301
01:42:10.960 --> 01:42:16.600
Who sends that deep healing.

302
01:42:19.560 --> 01:42:36.840
Message into your arms, And you may feel almost as

303
01:42:36.880 --> 01:42:43.680
if your arms are not even there because they're so relaxed,

304
01:42:46.840 --> 01:43:33.039
so deeply relaxed, so so calm, so plase, not feeling

305
01:43:33.359 --> 01:43:47.359
spreading all the way down your arms, two elbows in

306
01:43:47.359 --> 01:44:15.319
including your elbows circumforts spreads bore away into rests of

307
01:44:15.640 --> 01:44:31.239
forearments and your rests so heavy yet at the same

308
01:44:32.439 --> 01:45:18.239
time so light and gentle. Fred s Now on your hands,

309
01:45:39.920 --> 01:46:11.800
my hands, so peaceful in your hands, the sense of

310
01:46:15.239 --> 01:46:37.640
real peace. It just seems to I feel so familiar

311
01:46:41.119 --> 01:47:45.439
when your hands relax deeply. Else the thing is you

312
01:47:45.800 --> 01:48:19.920
things sad less, a thing.

313
01:48:20.119 --> 01:48:21.239
It tips.

314
01:48:49.399 --> 01:49:07.159
Maving your attention to the front, to your body, so

315
01:49:07.720 --> 01:50:44.800
comfortable move, then your focus your legs, why musculs.

316
01:50:46.239 --> 01:51:05.439
In your thighs, your knees.

317
01:51:08.760 --> 01:52:38.920
So relaxed, a calf muscles and just shains cow presy

318
01:52:38.920 --> 01:54:44.560
four feathing your feet so peaceful, sick, so peaceful, sircom

319
01:54:45.079 --> 01:55:09.520
su peaceful sycom so peace fa rea same.

320
01:55:14.560 --> 01:55:16.399
Peace fur.

321
01:55:19.680 --> 01:55:35.159
So calm, loving that deep relaxation to spread your chest

322
01:55:35.399 --> 01:56:06.720
in your story, so really letting go everything. So I'm

323
01:56:06.720 --> 01:56:18.000
gonna start counting down now from twenty down to one.

324
01:56:18.840 --> 01:56:22.079
You can imagine in a way, it's like just walking

325
01:56:22.159 --> 01:56:28.039
down some steps and each step or twenty steps, and

326
01:56:28.119 --> 01:56:38.560
each step represents a level of comfort. Each step represents

327
01:56:41.079 --> 01:56:53.560
a deepening of that comfort, and the furvies you walk

328
01:56:53.640 --> 01:56:59.000
down those steps that are deeper and more relaxed, you

329
01:56:59.079 --> 01:59:40.119
feel so Starting with number twenty twenty, nineteen, eighteen, seventeen,

330
01:59:40.199 --> 02:05:01.039
sixteen three four four see too well fi h.

331
02:05:57.159 --> 02:06:46.000
E four.

332
02:07:02.720 --> 02:08:05.760
Nine eight.

333
02:08:38.520 --> 02:09:15.640
Seven h.

334
02:10:03.119 --> 02:10:17.560
A D.

335
02:11:58.239 --> 02:17:59.680
Five four four one.

336
02:17:45.920 --> 02:18:03.000
No. As you focus on your eyes, We're gonna count

337
02:18:03.120 --> 02:18:14.959
down from ten down to one, focusing just on your eyes,

338
02:18:18.680 --> 02:18:27.239
your eyelids, the muscles around your eyes, your eye waves themselves,

339
02:18:28.680 --> 02:18:45.760
our whole area that makes up your eye. And as

340
02:18:45.799 --> 02:18:54.239
we count down from ten down to one, whilst focus

341
02:18:54.319 --> 02:19:09.360
in on your eyes, you'll become twice is relaxed with

342
02:19:09.719 --> 02:19:22.799
each number counting down that you may find the all

343
02:19:22.840 --> 02:19:29.000
you want to do is just to drift off to sleep.

344
02:19:31.959 --> 02:19:38.600
And if that's what you want, then just allow yourself

345
02:19:38.680 --> 02:19:53.360
to do that. Now, focusing on your eyes, I'm going

346
02:19:53.440 --> 02:20:03.399
to begin counting down from ten down to one right now.

347
02:20:11.840 --> 02:21:25.760
Two nine fights.

348
02:21:34.360 --> 02:22:22.479
Seven h.

349
02:24:10.879 --> 02:25:22.760
Five four.

350
02:26:35.520 --> 02:29:28.239
Three two one. So counted down from ten to one

351
02:29:28.600 --> 02:29:59.600
ten nine eight seven six five four three two one.

352
02:30:00.159 --> 02:30:03.520
Maybe that was a bit too quick in order to relax.

353
02:30:04.719 --> 02:30:08.959
Maybe it's a bit too fast for you to notice

354
02:30:09.200 --> 02:30:17.319
the calming of your body, maybe even a little bit

355
02:30:17.319 --> 02:30:21.000
of pressure there. Like you'll count it down from ten

356
02:30:21.040 --> 02:30:23.559
to one. What do you expect me to do? Man,

357
02:30:24.399 --> 02:30:28.959
expect me to stick go floppy just because you're counting down.

358
02:30:34.520 --> 02:30:35.200
I could try it.

359
02:30:35.200 --> 02:30:38.760
Again, but this time I go this lower.

360
02:30:40.840 --> 02:30:45.760
This time, as you focus on the whole of your

361
02:30:45.760 --> 02:30:54.159
body before we focus on your legs, just notice how

362
02:30:54.200 --> 02:31:08.360
your body does start to feel more relaxed with every

363
02:31:08.440 --> 02:31:10.920
number that I count down.

364
02:31:14.079 --> 02:31:26.639
Ten nine eight.

365
02:31:31.680 --> 02:32:36.360
Seven six five four three two.

366
02:32:43.280 --> 02:32:54.479
One.

367
02:32:54.840 --> 02:33:00.600
I just notice how how you feel, generally, how your

368
02:33:00.600 --> 02:33:15.520
body feels. It's not necessarily even about counting down from

369
02:33:15.559 --> 02:33:23.239
ten to one. It's that space that you have, that

370
02:33:25.799 --> 02:33:46.760
space between being active physically or mentally to just sitting

371
02:33:46.959 --> 02:33:51.799
or lying down, just being there, not doing anything, not

372
02:33:52.079 --> 02:33:59.120
saying anything, or needing to think about anything. So that

373
02:33:59.200 --> 02:34:02.840
opens up a space, you know, a bit of a space,

374
02:34:03.760 --> 02:34:13.600
a gap. And the more I camped down from ten

375
02:34:13.680 --> 02:34:21.159
to one, the bigger that gap becomes. So there's that

376
02:34:21.239 --> 02:34:33.920
gap of calmness, of comfort, relaxation. It's a nice feeling,

377
02:34:39.440 --> 02:34:48.159
and it moves those stresses or discomforts physically or emotionally,

378
02:34:48.840 --> 02:34:59.680
moves them away. Allows you.

379
02:35:02.280 --> 02:35:02.879
To just.

380
02:35:05.760 --> 02:35:12.520
Slow down, someone to count again from ten down to one,

381
02:35:12.920 --> 02:35:23.159
and notice that gap widening, the gap. And as it widens,

382
02:35:23.200 --> 02:35:29.280
it's almost like the stress and attention falls into the

383
02:35:29.360 --> 02:36:51.040
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four.

384
02:37:08.840 --> 02:37:53.440
Three two.

385
02:37:44.120 --> 02:37:44.399
One.

386
02:37:56.239 --> 02:37:59.959
How did your body fear?

387
02:38:00.040 --> 02:38:00.200
Oh?

388
02:38:02.239 --> 02:38:26.920
Now, can you notice that? Do you feeling calmer? Do

389
02:38:27.040 --> 02:38:57.319
you feeling more relaxed? As we now focus on your legs,

390
02:38:57.479 --> 02:39:18.120
just your legs. We're just gonna start with focusing on

391
02:39:18.399 --> 02:39:37.559
your thighs. Of course, it's not the most exciting thing

392
02:39:37.680 --> 02:39:44.600
to be doing, because I'm sure, like most of your body,

393
02:39:45.120 --> 02:39:56.719
is not a lot going on right now. Just focusing

394
02:39:57.360 --> 02:40:03.120
on the whole of your thighs, the tops of your thighs,

395
02:40:03.760 --> 02:40:09.239
the sides of your thighs, the bottoms of your thighs,

396
02:40:10.559 --> 02:40:16.040
your outer thighs, and your inner thighs, basically the whole

397
02:40:16.120 --> 02:40:23.639
of your thigh that leads into your hip and it

398
02:40:23.719 --> 02:40:34.479
goes down to your knee joints. Now, this is a

399
02:40:34.520 --> 02:40:43.000
big area. It's a very heavy area, it's very strong.

400
02:40:44.159 --> 02:40:49.559
Probably the strongest muscles in your body are in your thighs.

401
02:40:59.360 --> 02:41:05.639
But I don't think think we perhaps give enough attention

402
02:41:07.040 --> 02:41:20.440
to our thighs. Perhaps we don't acknowledge how important our

403
02:41:20.600 --> 02:41:40.799
thighs are to our lives, how much they actually do

404
02:41:41.000 --> 02:41:54.879
for us all for our lives. And it may seem

405
02:41:54.879 --> 02:42:00.040
to sound really weird, but I think that all of

406
02:42:00.120 --> 02:42:10.920
our body parts, especially our thighs, need some TLC, a

407
02:42:10.959 --> 02:42:24.159
bit of love shown, a bit of acknowledgement, thank you,

408
02:42:27.200 --> 02:42:39.559
gratitude for what our thighs do for us. And I

409
02:42:39.639 --> 02:42:45.479
know this may sound a bit strange. Maybe you think,

410
02:42:45.760 --> 02:42:48.559
why am I surely how I should be out in

411
02:42:48.639 --> 02:42:57.239
the garden hugging a tree or something. Well, it's hard

412
02:42:57.239 --> 02:43:00.440
to set a microphone up on a tree. That's why

413
02:43:00.440 --> 02:43:03.120
I'm doing this indoors. Otherwise I would be outside hugging

414
02:43:03.159 --> 02:43:08.680
a tree. Now I can't see the television from the tree.

415
02:43:13.319 --> 02:43:17.639
If you move down to your knees gain such an

416
02:43:17.639 --> 02:43:27.399
important part, and I think we don't necessarily I'll speak

417
02:43:27.440 --> 02:43:34.799
for myself here, I don't necessarily appreciate all that my

418
02:43:34.879 --> 02:43:40.159
knees do for me until I have a problem with

419
02:43:40.239 --> 02:43:45.520
my knee. It's occasionally, if I ever maybe i'll pash it,

420
02:43:45.680 --> 02:43:51.559
or it's aching for some reason. It's then that I

421
02:43:51.680 --> 02:43:57.200
realize how much it does. You know, the benefit of

422
02:43:57.239 --> 02:44:04.760
being able to use my legs without any kind of

423
02:44:04.879 --> 02:44:13.239
physical discomfort is a beautiful thing that's possibly not appreciated

424
02:44:13.360 --> 02:44:24.399
until it's temporarily removed. You know that's comfort. But as

425
02:44:24.440 --> 02:44:29.840
you focus on your knees, regardless of how your knees feel,

426
02:44:32.879 --> 02:44:38.680
you can have that sense of gratitude and love to

427
02:44:38.719 --> 02:44:51.479
your knees for all that they do for you. When

428
02:44:51.520 --> 02:44:55.200
you can still have that attention on your thighs and

429
02:44:55.239 --> 02:45:02.000
maybe notice how your thighs feel you've noticed that they

430
02:45:02.879 --> 02:45:20.680
are relaxing more deeply as you focus now on the

431
02:45:20.719 --> 02:45:25.159
bottoms of your legs, your shins, and your calf muscles,

432
02:45:25.639 --> 02:45:33.920
the bones between your knees and your feet, incorporating of course,

433
02:45:34.000 --> 02:45:47.360
your ankles so important. Anyone that's had even the slightest

434
02:45:47.760 --> 02:45:53.799
sprain of an ankle knows how how much we take

435
02:45:55.120 --> 02:46:03.959
our ankles for granted. And it's kind of strange in

436
02:46:04.000 --> 02:46:09.239
a way when you think that. You know, logically, our

437
02:46:09.280 --> 02:46:12.799
wrists are a lot thinner than the rest of our arms,

438
02:46:13.840 --> 02:46:17.440
which is okay, it doesn't can't see any problem with

439
02:46:17.479 --> 02:46:23.040
that because we're just picking stuff up. But our ankles

440
02:46:24.719 --> 02:46:34.719
so much thinner than the rest of our legs, and

441
02:46:34.760 --> 02:46:39.360
from a physics perspective or logical even it doesn't really

442
02:46:39.399 --> 02:46:46.639
make sense that all this weight would ultimately be resting

443
02:46:47.639 --> 02:46:57.680
on your ankles then leading to your feet, that thin area,

444
02:46:59.120 --> 02:47:08.760
thin bone. Yeah, it does so much great work. Supports us,

445
02:47:08.840 --> 02:47:18.840
supports our body for a lifetime, helps us to balance,

446
02:47:21.040 --> 02:47:33.840
It helps you to get around and be mobile. And

447
02:47:33.959 --> 02:47:41.799
there's the calf muscles. Of course, when I was younger,

448
02:47:42.000 --> 02:47:45.280
I couldn't see the point in calf muscles didn't seem

449
02:47:45.360 --> 02:47:50.479
to do anything. Okay, if I walked around on tiptoes,

450
02:47:51.200 --> 02:47:55.079
then my calf muscles get some work. But of course

451
02:47:55.120 --> 02:47:59.319
that's not true. The calf muscles are being used whenever

452
02:47:59.319 --> 02:48:11.319
we use our legs and your shins there to protect

453
02:48:13.239 --> 02:48:21.920
your lower legs, shaped in a way almost as a

454
02:48:21.959 --> 02:48:34.280
protector for the bone, leading of course to your ankles

455
02:48:37.639 --> 02:48:44.280
and your feet. But we're not going to focus on

456
02:48:44.319 --> 02:48:46.520
your feet. We're just going to focus on the legs.

457
02:48:48.479 --> 02:48:53.120
I realize and now that I've mentioned your feet, it

458
02:48:53.239 --> 02:48:58.200
probably focuses on them anyway, So maybe I should focus

459
02:48:58.239 --> 02:49:04.079
on your feet a little bit. You can have them

460
02:49:04.120 --> 02:49:09.920
in your awareness the same as you have your thighs

461
02:49:09.959 --> 02:49:14.360
in your awareness. Even though we haven't been focusing on

462
02:49:14.399 --> 02:49:19.200
your thighs for a few minutes we were focusing on

463
02:49:19.280 --> 02:49:36.559
your ankles, there's still that sensation of comfort in your thighs,

464
02:49:41.440 --> 02:49:49.440
and there's that movement of energy because the thighs hold

465
02:49:50.760 --> 02:49:56.280
lots of different sensations. Of course, there's the muscles, the

466
02:49:56.319 --> 02:50:08.840
big straw muscles that we have in our thighs, but

467
02:50:09.000 --> 02:50:15.079
the skin on the outside of the thighs, as in

468
02:50:15.159 --> 02:50:20.959
the outside of all of our body, can be very sensitive,

469
02:50:24.799 --> 02:50:38.000
sensitive to the touch, sensitive to temperature. And inside your

470
02:50:38.120 --> 02:50:45.600
thighs the bones, there's the muscle, there's the blood, vessels,

471
02:50:45.719 --> 02:50:51.959
the ar trees, all this stuff that's inside your thighs.

472
02:50:55.840 --> 02:50:59.040
And I guess sometimes it'd be nice if you could

473
02:50:59.040 --> 02:51:04.680
actually put your fingers inside your thighs and a message,

474
02:51:06.760 --> 02:51:10.360
so you can message on the outside, of course, but

475
02:51:10.440 --> 02:51:13.559
to be able to get deep into the muscles and

476
02:51:13.639 --> 02:51:18.799
to be able to just message inside your thighs, message

477
02:51:18.799 --> 02:51:27.639
in the bones of your leg massage in or the veins,

478
02:51:27.719 --> 02:51:37.959
and just gently healing your thighs, and you could move

479
02:51:38.120 --> 02:51:45.600
down message and inside your knees, just message in those bones,

480
02:51:46.520 --> 02:51:53.600
but with healing fingertips spreading that healing energy deep into

481
02:51:53.639 --> 02:52:03.120
the joints of your knees. Of course, there's the back

482
02:52:03.319 --> 02:52:08.280
of your your knee, you know, the inside crease where

483
02:52:08.319 --> 02:52:15.760
your knee is. It's a very sensitive area. Very it

484
02:52:15.799 --> 02:52:19.680
feels very nice when you stroke it. That might be

485
02:52:19.799 --> 02:52:23.799
because it's an area that's not really touched very often.

486
02:52:25.799 --> 02:52:30.239
It's almost like a hidden part, that crease.

487
02:52:31.959 --> 02:52:36.520
In your legs. It's almost it's like a part that.

488
02:52:38.239 --> 02:52:49.479
Has a sensitivity, which is a little bit different. Of course,

489
02:52:49.520 --> 02:52:59.920
it's protected by your legs. So you can imagine putting

490
02:53:00.920 --> 02:53:10.600
your fingers into that crease in your legs, that fold

491
02:53:10.719 --> 02:53:14.879
in between your legs. You can just message with your fingertips.

492
02:53:16.040 --> 02:53:22.840
Imagine your fingertips going inside, massage in the muscle tissue.

493
02:53:27.399 --> 02:53:31.799
You can of course field the bones of your knees

494
02:53:33.159 --> 02:53:43.680
heading through your fingertips, and then as you go down

495
02:53:46.479 --> 02:53:49.319
to your calf muscles. Now that's the part I'd like

496
02:53:49.360 --> 02:53:54.120
to be able to really put my fingertips deep inside

497
02:53:54.840 --> 02:54:03.799
my calf muscles, massage in every single tissue of that muscle,

498
02:54:05.360 --> 02:54:15.319
healing every part, and then doing the same for my shins,

499
02:54:18.479 --> 02:54:25.840
massage in and gently stroking the bones, gently stroking them,

500
02:54:26.280 --> 02:54:30.479
healing in a loving way, because they deserve to be

501
02:54:30.559 --> 02:54:37.799
treated as the precious bones that they are, because our

502
02:54:37.879 --> 02:54:41.479
legs are so precious as in all the other parts

503
02:54:41.520 --> 02:54:46.799
of our body, the more precious of any jure.

504
02:54:49.120 --> 02:54:49.840
On the planet.

505
02:54:58.399 --> 02:55:10.879
When you start to think about your legs in this way,

506
02:55:11.000 --> 02:55:17.680
it can change your perspective. It might sound a bit

507
02:55:20.760 --> 02:55:25.040
a bit silly to start with the idea of having

508
02:55:25.879 --> 02:55:32.799
love for your legs, show an appreciation for your thighs,

509
02:55:35.559 --> 02:55:40.000
wanting to be able to put your hands in your thighs,

510
02:55:42.159 --> 02:55:48.600
massage the muscles and the bones, and to get your

511
02:55:48.639 --> 02:55:57.319
fingers deep in there, releasing all tension. Just to show

512
02:55:59.040 --> 02:56:06.280
how much you can about your legs. How what do

513
02:56:06.360 --> 02:56:12.079
you care for what your legs do for you regularly,

514
02:56:14.440 --> 02:56:24.000
your knees, your calves, your ankles, the strength of your

515
02:56:24.040 --> 02:56:32.159
ankles considering how thin they are compared to the rest

516
02:56:32.200 --> 02:56:39.719
of your legs, especially your thighs. Yeah, they're so strong,

517
02:56:41.159 --> 02:56:55.719
so flexible, absolutely amazing things. Your ankles are truly a

518
02:56:55.760 --> 02:57:06.639
gift because of what they do for you, supporting all

519
02:57:06.799 --> 02:57:13.639
that weight, regardless of how what weight you are, even

520
02:57:13.680 --> 02:57:18.360
if you only ate stone, there's still a lot of

521
02:57:18.440 --> 02:57:25.559
weight for these little ankles. Now, I'm a lot heavier

522
02:57:25.559 --> 02:57:35.280
than eat stone double down, yet my ankles support my

523
02:57:35.360 --> 02:57:42.680
body all the time, although they do give off a

524
02:57:42.799 --> 02:57:48.159
sigh of relief when I sit down, as in fact,

525
02:57:48.200 --> 02:57:57.280
my whole legs do. My feet feet also go, my

526
02:57:57.360 --> 02:58:27.559
toes Clap're so happy. Your legs really are amazing. And

527
02:58:27.680 --> 02:58:31.799
I know that about talking about your legs is probably

528
02:58:34.280 --> 02:58:38.959
possibly among the most most boring things I've ever heard

529
02:58:39.000 --> 02:58:47.440
anyone say. Possibly you're boring or not. Everything I said

530
02:58:47.520 --> 02:59:04.200
is true. Your legs are amazing. Your legs deserve not

531
02:59:04.559 --> 02:59:23.120
just respect, they deserve to relax deeply. They deserve to

532
02:59:23.200 --> 02:59:28.520
take some time out of the day to just let

533
02:59:28.639 --> 03:00:04.600
go completely. Your legs really can relax. And because the

534
03:00:04.680 --> 03:00:09.319
legs are so such a most, you know, very important

535
03:00:09.879 --> 03:00:14.479
part of your body. When you relax your legs, the

536
03:00:14.520 --> 03:00:25.760
rest of your body also naturally follows in that journey

537
03:00:25.840 --> 03:00:37.600
of comfort. I can feel it in my hips. My

538
03:00:37.760 --> 03:00:45.079
hips feel really loose, and also my lower back as well.

539
03:00:47.120 --> 03:00:52.840
My lower back really feels it feels stretched, even though

540
03:00:52.879 --> 03:00:56.559
I'm just sitting in a chair and there's no stretching

541
03:00:59.200 --> 03:01:02.040
as far as I'm all where that I'm doing. It's

542
03:01:02.079 --> 03:01:05.040
almost as if the muscles are just relaxed so much

543
03:01:06.159 --> 03:01:12.040
that there is a natural stretch as the tension has

544
03:01:12.680 --> 03:01:33.159
reduced a lot. And I'm now going to count down

545
03:01:33.239 --> 03:01:42.680
from ten down to one, and you can continue to

546
03:01:42.840 --> 03:02:13.840
feel wonderfully relaxed. Ten nine, eight, seven, six, five, four

547
03:02:17.120 --> 03:02:41.959
three two one relax. So I'm just going to count

548
03:02:42.000 --> 03:02:47.079
down from five down to one. And as a countdown,

549
03:02:48.319 --> 03:02:53.360
if you just focus on the numbers, just the numbers

550
03:02:54.719 --> 03:03:03.760
counting down, and notice how you've feel in this moment

551
03:03:05.479 --> 03:03:09.920
as you hear the numbers counting down, knowing that those

552
03:03:10.040 --> 03:03:23.159
numbers counting down represent you feeling calmer, not just in

553
03:03:23.200 --> 03:03:31.559
your body, but also relaxing your mind. I just notice

554
03:03:31.600 --> 03:03:37.639
how you feel. There's nothing to do, there's nothing to say,

555
03:03:38.319 --> 03:03:55.479
there's nothing to think about, starting with number five, four,

556
03:04:04.879 --> 03:04:40.680
three two one. Now, as you notice the gradual letting

557
03:04:40.760 --> 03:04:49.280
go of the tension in your body, you may also

558
03:04:49.840 --> 03:04:55.319
begin to notice and be aware of how your mind

559
03:04:56.399 --> 03:05:04.399
is starting to low down. This is just a natural

560
03:05:05.159 --> 03:05:13.120
thing that happens. It's not really a special procedure. It's

561
03:05:13.200 --> 03:05:18.559
just natural because as your body relaxes, your mind also

562
03:05:19.280 --> 03:05:24.239
starts to relax. And the more your mind relaxes, the

563
03:05:24.239 --> 03:05:29.719
more your body relaxes. It's just a continuous circle of relaxation.

564
03:05:35.719 --> 03:05:44.280
And there's that calmness that comes from relative quietness. You know,

565
03:05:44.399 --> 03:05:50.399
even even if there's background sounds either your side or mind,

566
03:05:51.719 --> 03:05:57.680
it's still going to be quite calm. You know, you

567
03:05:57.680 --> 03:06:03.280
haven't got the television on music in the background unless

568
03:06:03.319 --> 03:06:10.760
you're listening to the recording with music. Of course, you're

569
03:06:10.920 --> 03:06:13.079
very likely not going to be sitting in a room

570
03:06:13.079 --> 03:06:17.719
with other people. Of Course, you might be but generally

571
03:06:17.840 --> 03:06:21.000
it's more ideal if you can do this on your own,

572
03:06:22.680 --> 03:06:32.840
so no distractions, and when you stop thinking about stuff,

573
03:06:39.319 --> 03:06:49.639
relaxation automatically rises, a sense of comfort starts to grow,

574
03:06:54.079 --> 03:07:00.879
and without trying to build it up into something fantastical,

575
03:07:04.600 --> 03:07:13.520
something magical, this is just a natural process, something that's

576
03:07:14.479 --> 03:07:23.440
easy to accomplish. In fact, it's almost you know, the

577
03:07:23.719 --> 03:07:30.479
sense of relaxing completely happens really when you put no

578
03:07:30.639 --> 03:07:35.239
effort into it. It's not something that you can really force.

579
03:07:37.840 --> 03:07:47.440
It's something that happens naturally. And part of the process

580
03:07:47.600 --> 03:08:00.000
of this recording and others is simply two allow you

581
03:08:01.200 --> 03:08:12.079
to take advantage of this space, this time, to just

582
03:08:16.239 --> 03:08:26.959
let go, to just be here, to be in tune

583
03:08:27.479 --> 03:08:39.600
with how you feel, yet with the intention of wanting

584
03:08:39.879 --> 03:08:52.000
to relax deeply and maybe even to fall asleep, depending

585
03:08:52.200 --> 03:08:58.520
on what it is that you wish for yourself in

586
03:08:58.559 --> 03:09:14.719
this moment. As we know, relaxing is the majority of

587
03:09:14.840 --> 03:09:19.559
the process of falling asleep. The actual falling asleep part

588
03:09:19.680 --> 03:09:27.959
is the tiny bit at the end. The deeper relaxed

589
03:09:28.239 --> 03:09:50.000
you become, the easier you find yourself drifting. You can

590
03:09:50.040 --> 03:09:58.680
also if you choose stay focused on my voice and

591
03:10:00.239 --> 03:10:30.200
really enjoy the process of gradually relaxing each muscle in

592
03:10:30.239 --> 03:10:57.559
your body effortlessly and just observing the sensation of letting

593
03:10:57.719 --> 03:11:13.360
go completely. This time, I'm going to count from six

594
03:11:14.360 --> 03:11:26.399
down to one, and you can notice your mind calming

595
03:11:26.680 --> 03:11:39.280
down more with each number that you hear me say naturally,

596
03:11:40.280 --> 03:14:21.799
feeling calm and slow and be peaceful. Six, five, four, three, two, one,

597
03:14:42.959 --> 03:14:56.280
being aware how your mind to slow right down, sinking

598
03:14:58.879 --> 03:15:19.200
deeply into relaxation. And as you focus on your mind,

599
03:15:19.479 --> 03:15:32.000
you may notice that there are some thoughts still there,

600
03:15:32.040 --> 03:15:41.559
maybe some stubborn thoughts that for some reason perhaps need

601
03:15:41.639 --> 03:15:56.879
your attention. So what you can do is send love

602
03:15:57.079 --> 03:16:10.719
to those thoughts. Sprinkle those thoughts with love like all

603
03:16:10.879 --> 03:16:16.520
petals from a flower. Just sprinkle it over them, petals

604
03:16:16.559 --> 03:16:23.799
filled with love towards those thoughts, to let those thoughts

605
03:16:24.000 --> 03:16:30.840
know that you're not abandoned in them. You just need them.

606
03:16:32.040 --> 03:16:43.120
You require them to just calm down, slow down, quiet

607
03:16:43.479 --> 03:16:58.879
down for now. So as you focus on those remaining

608
03:16:59.040 --> 03:17:04.319
thoughts as we count down this time from seven down

609
03:17:04.360 --> 03:17:13.479
to one. With each number, just imagine sprinkling those flower

610
03:17:13.600 --> 03:17:32.680
petals of love, kindness, gratitude over those thoughts which will

611
03:17:32.680 --> 03:17:42.639
allow them to just melt away and relax deeply. With

612
03:17:42.840 --> 03:17:57.120
every number, those thoughts will become more and more relaxed.

613
03:18:02.639 --> 03:20:34.200
Starting with number seven, six, five, four, three, one needs

614
03:20:34.280 --> 03:20:51.479
you now notice how relaxed you're feeling in your body,

615
03:21:00.079 --> 03:21:13.760
going to focus on your hands, because the more relaxed

616
03:21:13.879 --> 03:21:21.079
your hands are, the more relaxed your body and mind are.

617
03:21:36.000 --> 03:21:42.200
And there's you focus on your hands and your fingers.

618
03:21:47.600 --> 03:21:52.319
There's nothing needed to be done. There's no clenching of

619
03:21:52.639 --> 03:21:57.200
fists or dents in the fingers or anything like that.

620
03:22:04.399 --> 03:22:18.719
It's just noticing and focusing on your hands, noticing how

621
03:22:18.760 --> 03:22:43.479
they feel. Because the more relaxed your hands feel, the

622
03:22:43.719 --> 03:22:53.239
calmer your mind feels, and the more comfort you feel

623
03:22:55.200 --> 03:23:20.600
throughout your body. And you may have already noticed your

624
03:23:24.920 --> 03:23:56.399
mind is starting to dress faim just on your hands

625
03:23:57.559 --> 03:24:15.680
and fingers, allowing them to experience a real deepening of

626
03:24:15.719 --> 03:24:31.680
that relaxation in your hands and fingers more and more relaxed.

627
03:24:36.719 --> 03:24:55.120
With each number from eight down to one, you can

628
03:24:55.159 --> 03:25:06.440
almost feel that healing and relaxing energy spreading into your

629
03:25:06.600 --> 03:25:26.440
hands and fingers becoming ye ar relaxing with each number

630
03:25:28.799 --> 03:25:48.600
you hear going down eight down to one, drifting, drifting again,

631
03:25:53.520 --> 03:28:15.000
starting with number eight seven six five four.

632
03:28:34.079 --> 03:28:34.360
Three.

633
03:29:04.879 --> 03:30:01.079
Who just being here now, no nothing to think about,

634
03:30:02.799 --> 03:30:14.360
nothing to do, nothing to say, and everything just feels calmer.

635
03:30:18.799 --> 03:30:26.360
And this is your natural state of being. This is

636
03:30:26.520 --> 03:30:33.200
how you just normally feel when you take away all

637
03:30:33.399 --> 03:30:40.360
that other stuff that we add, you know, things like

638
03:30:40.760 --> 03:30:57.040
stress and worrying and overthinking, anxiety, tension, just generally thinking

639
03:30:57.079 --> 03:31:03.360
about stuff. You take that away, which is what we do.

640
03:31:03.920 --> 03:31:15.840
What we do now you're left with a real sense

641
03:31:16.440 --> 03:31:29.000
of peacefulness which comes to you very quickly, because ultimately

642
03:31:29.600 --> 03:31:43.520
it's just a feeling, a feeling of comfort, almost as

643
03:31:43.520 --> 03:31:47.680
if you've gone inside yourself and you've found a special

644
03:31:47.760 --> 03:32:01.920
place where everything is peaceful, place where you can feel

645
03:32:03.120 --> 03:32:12.520
relaxed and your natural sense of comfort, a place where

646
03:32:12.600 --> 03:32:22.120
you can be you, where you can accept yourself for

647
03:32:22.239 --> 03:32:29.399
who you are, the place where you're not trying to

648
03:32:29.559 --> 03:32:39.799
please anybody else ever, a place where you can actually

649
03:32:43.120 --> 03:32:48.079
not just love yourself, but in some ways more importantly,

650
03:32:48.639 --> 03:33:05.079
you can like yourself, appreciate who you are. And that

651
03:33:05.399 --> 03:33:11.680
sense of gratitude is in the air all around you.

652
03:33:19.079 --> 03:33:25.440
And that's also a place where you can actually feel

653
03:33:27.079 --> 03:33:41.200
the healing energy soaking into your body, healing energy soaking

654
03:33:42.360 --> 03:33:52.879
into your body, and that healing energy spreads through your veins,

655
03:33:56.600 --> 03:34:07.440
traveling to each and every single part of your body,

656
03:34:09.399 --> 03:34:14.040
and you start to realize that actually, that healing energy,

657
03:34:16.440 --> 03:34:22.879
it's not just entered into your brain, it's become part

658
03:34:23.399 --> 03:34:34.680
of your brain, and the spinal fluid is now mixed

659
03:34:34.760 --> 03:34:45.959
with healing energy, not just allowing you to feel so

660
03:34:46.159 --> 03:34:58.079
much more relaxed and healthy in this moment, but also

661
03:35:01.000 --> 03:35:08.520
you start to realize to actually, what's happening now with

662
03:35:08.639 --> 03:35:18.360
that healing, relaxing energy spreading through your body is actually

663
03:35:18.719 --> 03:35:28.920
changing your life. It's actually changing the way you're going

664
03:35:29.040 --> 03:35:35.840
to feel not just now, but tomorrow and the next day.

665
03:35:37.719 --> 03:35:45.280
As your health improves, not just your physical health, but

666
03:35:45.319 --> 03:35:52.799
your mental health. Things that used to bother you in

667
03:35:52.840 --> 03:36:00.559
the past, for some reason, no longer have the fact

668
03:36:00.959 --> 03:36:09.879
that they used to because something has changed deep within you.

669
03:36:14.959 --> 03:36:21.399
Maybe things that used to cause you to feel anger

670
03:36:25.200 --> 03:36:35.319
no longer have that power to control you the way

671
03:36:35.360 --> 03:36:43.520
they seem to be able to before. As you realize

672
03:36:44.399 --> 03:36:57.319
that you're the one who decides what affects you, You're

673
03:36:57.360 --> 03:37:07.239
the one who decides to feel relaxed and calm when

674
03:37:08.159 --> 03:37:23.079
you choose to enjoy noticing these natural developments of healing,

675
03:37:25.639 --> 03:37:34.239
continuing to grow and improve your life day by day,

676
03:37:40.120 --> 03:37:48.360
including of course, your ability to relax so much easier

677
03:37:53.319 --> 03:38:02.559
and sleeping is the most nap true thing in the

678
03:38:02.600 --> 03:38:11.959
world to you, because falling the sleep is something that

679
03:38:12.040 --> 03:38:22.879
you've done so many times in your life, and you

680
03:38:23.079 --> 03:38:28.079
know that you were born, as we all were, with

681
03:38:28.120 --> 03:38:38.799
the ability to fall asleep naturally. You were born with

682
03:38:39.280 --> 03:38:51.799
that ability to just drift off into a deep, healing sleep.

683
03:38:57.719 --> 03:39:02.559
Even when we're kids, sometimes we'll fall asleep and we

684
03:39:02.559 --> 03:39:07.200
don't even want to try to tell you stay awake.

685
03:39:08.520 --> 03:39:12.079
Maybe it's a birthday in the morning, or it's Christmas

686
03:39:12.200 --> 03:39:16.000
or holiday or something we look forward to. We don't

687
03:39:16.000 --> 03:39:20.639
want to go to sleep. But the more we want

688
03:39:20.680 --> 03:39:25.879
to stay awake, the more we just start to drift.

689
03:39:30.000 --> 03:39:34.000
And the more you fight drifting, the more you try

690
03:39:34.040 --> 03:39:39.079
and stop yourself and drift in a safe the deeper

691
03:39:39.159 --> 03:39:50.799
and stronger that drifting becomes. Because we're born not just

692
03:39:50.920 --> 03:39:57.680
with the need to relax deeply and to naturally fall asleep,

693
03:40:00.879 --> 03:40:14.200
but it's our birthright, it's part of our DNA, and

694
03:40:14.440 --> 03:40:20.000
sometimes as we get older in life, perhaps at times

695
03:40:20.799 --> 03:40:33.840
we have forgotten that relaxing completely is not only a

696
03:40:34.040 --> 03:40:58.360
wonderfully pleasant experience, it's also really easy. It's very, very

697
03:40:58.799 --> 03:41:04.639
easy to let go, because that's all it is, is

698
03:41:04.840 --> 03:41:19.600
just deciding to let go. And when you press the

699
03:41:19.639 --> 03:41:30.040
play button on my recordings, you have given permission for

700
03:41:30.200 --> 03:41:38.600
my voice to relax you. When you press that play button,

701
03:41:39.600 --> 03:41:48.079
you have given me permission for my words to effect

702
03:41:50.559 --> 03:42:02.399
you in a positive, only a positive way. Opening up

703
03:42:07.559 --> 03:42:26.040
your mind too useful and healing suggestions that can have

704
03:42:30.360 --> 03:42:38.000
such an amazing effect on how you feel right now,

705
03:42:42.559 --> 03:42:52.440
as well as those changes that continue long after the

706
03:42:52.520 --> 03:43:03.360
recording ends, those changes within you to continue to flourish

707
03:43:04.040 --> 03:43:18.639
and grow, transforming your life in a positive, beautiful way,

708
03:43:21.719 --> 03:43:28.840
allowing you to move forward in your life in the

709
03:43:28.879 --> 03:43:46.159
direction that you choose for yourself. And this feeling, this

710
03:43:46.399 --> 03:44:02.000
feeling that you can experience a safety, comfort, calmness, this

711
03:44:02.280 --> 03:44:16.079
feels so nice. It's such a healthy place to be,

712
03:44:23.799 --> 03:44:40.639
and that positivity grows within you each and every day.

713
03:44:40.680 --> 03:44:50.479
Moving forward, you're going to find that you're more relaxed

714
03:44:52.799 --> 03:45:05.159
physically and in your mind is more relaxed, and it's

715
03:45:05.239 --> 03:45:10.799
not that you're thinking slower. It's just that your mind

716
03:45:10.879 --> 03:45:22.760
will be less clogged up with unnecessary negativity because from

717
03:45:22.840 --> 03:45:33.120
now on, your mind rejects negativity. From now on, you're

718
03:45:33.159 --> 03:45:44.040
going to start noticing when negativity arises, and you can

719
03:45:44.159 --> 03:45:58.200
just say stop, stop, and that negativity will turn around

720
03:45:58.719 --> 03:46:18.120
and leave your life. Stop and that negativity would disappear.

721
03:46:26.239 --> 03:46:32.760
And as you notice that you feel way more relaxed

722
03:46:34.159 --> 03:46:49.559
than you probably expected, you can now congratulate yourself because

723
03:46:49.719 --> 03:46:56.120
you're the person that has done this. You are the

724
03:46:56.239 --> 03:47:02.280
one that has opened your mind up to the simple facts.

725
03:47:05.399 --> 03:47:10.479
You can feel more relaxed in your body and in

726
03:47:10.559 --> 03:47:22.600
your mind. You've opened your mind up to the birthright

727
03:47:22.760 --> 03:47:31.399
of being able to just fall asleep easily when you choose.

728
03:47:40.040 --> 03:47:47.200
And that's a nice feeling. Don't you think it feels nice?

729
03:47:47.280 --> 03:47:57.319
Doesn't it? To feel calm, all that healing energy spreading

730
03:47:57.399 --> 03:48:00.719
through your body and your mind.

731
03:48:00.000 --> 03:48:00.079
And.

732
03:48:06.600 --> 03:48:17.520
To spend time a special place where negativity can no

733
03:48:17.639 --> 03:48:31.280
longer enter. Negativity is banned. It's bad, it's not allowed entry.

734
03:48:33.959 --> 03:48:38.079
Doesn't it doesn't. This doesn't deserve to be here, doesn't

735
03:48:38.239 --> 03:48:56.920
belong here. Negativity has no place in your life, which

736
03:48:57.079 --> 03:49:11.840
makes room for more comfort, more healing, more relaxation, more peace.

737
03:49:28.760 --> 03:49:40.600
It feels nice, doesn't it. Just the let go with everything.

738
03:49:54.239 --> 03:50:01.120
I'm going to count down now from twenty down to one.

739
03:50:02.000 --> 03:50:09.040
You can continue to relax. If you choose, you can

740
03:50:11.719 --> 03:50:22.200
drift to sleep. With every number you hear me say,

741
03:50:26.520 --> 03:50:33.920
you can fill twice as relaxed, or if you choose,

742
03:50:34.000 --> 03:51:52.200
you can fill twice as sleeping now twenty ninety, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

743
03:51:58.719 --> 03:53:38.799
two eleven, ten, nine, eight, seven, six, five. Oh, this

744
03:53:38.959 --> 03:53:49.040
is your time to just take a break, your time

745
03:53:49.319 --> 03:54:08.159
to relax, to allow your mind to slow down, to

746
03:54:08.360 --> 03:54:26.920
give yourself permission to take a break from everything. And

747
03:54:27.120 --> 03:54:34.440
you're the only person that can make that decision. You're

748
03:54:34.440 --> 03:54:41.840
the only person that can actually tell your mind to

749
03:54:42.159 --> 03:55:06.319
just relax, to just take some time off so that

750
03:55:06.399 --> 03:55:11.399
you can focus on your body, getting in touch with

751
03:55:12.520 --> 03:55:29.000
how you feel physically, and in the process of this

752
03:55:29.200 --> 03:55:38.760
body scan where you focus on different parts of your body,

753
03:55:40.559 --> 03:55:48.079
those parts that you focus on and observe. Even though

754
03:55:48.159 --> 03:55:56.360
you're not purposely requesting for those parts of your body

755
03:55:56.479 --> 03:56:05.000
to relax, it's kind of expected you expect when you

756
03:56:05.159 --> 03:56:18.280
listen to my voice to feel more relaxed naturally, because

757
03:56:18.319 --> 03:56:28.200
when you're listening to me, your attention is focused on

758
03:56:28.319 --> 03:56:40.079
my words, and as my words guide you to focus

759
03:56:44.239 --> 03:56:59.159
on those parts of your body, your focus increases, which

760
03:56:59.280 --> 03:57:16.200
actually calms your mind. And when your mind calms down,

761
03:57:20.120 --> 03:57:42.239
your body relaxes. And when your body calms down, your

762
03:57:42.319 --> 03:57:59.200
mind relaxes. And even though we've not really started the

763
03:57:59.319 --> 03:58:12.079
focus on your body, you can already feel that healing

764
03:58:12.280 --> 03:58:26.760
energy spreading through your body, pushing out stress and tension,

765
03:58:30.879 --> 03:58:38.200
healing all the parts of your body, including your skin,

766
03:58:39.360 --> 03:58:46.319
your bones, your blood, all of your organs inside your body,

767
03:58:47.680 --> 03:58:55.120
all of the muscles, all of the fat, all of everything,

768
03:58:56.280 --> 03:59:07.799
every hair on your body is filled with that healing energy.

769
03:59:10.479 --> 03:59:20.879
And when your brain it fills with that healing energy,

770
03:59:26.200 --> 03:59:50.760
the feeling of comfort and relaxation increases, deeply increases in

771
03:59:50.799 --> 04:00:04.799
a way that your mind starts to feel perhaps bit

772
04:00:05.239 --> 04:00:21.079
drowsy because it's not needed, and it may start to

773
04:00:21.280 --> 04:00:36.920
drift if that's what's needed. So if you're listening to

774
04:00:37.079 --> 04:00:43.000
this and what you need is deep relaxation, that's what

775
04:00:43.040 --> 04:00:49.959
you get. If what you need is to fall asleep

776
04:00:51.719 --> 04:01:00.760
naturally and easily, as your mind drifts. That's also what

777
04:01:00.760 --> 04:01:13.760
will happened, because by pressing that play button on the

778
04:01:13.840 --> 04:01:20.680
podcast and listening to me, you give permission for your

779
04:01:20.760 --> 04:01:32.319
body and your mind. In fact, you give the command

780
04:01:33.200 --> 04:01:44.159
to your body and your mind to relax deeply and

781
04:01:44.280 --> 04:01:50.040
to drift off to sleep if that's what you want

782
04:01:53.479 --> 04:02:05.959
or need. And as I focus on the different parts

783
04:02:06.319 --> 04:02:20.479
of your body, you may start to just drift. And

784
04:02:20.520 --> 04:02:24.319
then you come back again and you hear me talking,

785
04:02:24.600 --> 04:02:32.639
and I'm focusing on a different parts of your body,

786
04:02:33.719 --> 04:02:43.479
and you may find yourself drifting. Be don't realize you're

787
04:02:43.559 --> 04:02:51.799
drifting until you stop drifting and you're alert again to

788
04:02:51.920 --> 04:02:57.920
my voice. Focusing on a different parts of your body

789
04:02:59.200 --> 04:03:09.719
starts to relax even deeper, because that drifting is basically

790
04:03:09.920 --> 04:03:23.159
you already into sleep zone. And the more you drift, the

791
04:03:23.280 --> 04:03:33.040
longer you drift, and the longer you drift, eventually that

792
04:03:33.239 --> 04:03:43.440
drifting continues into sleep, and that's the last you remember

793
04:03:45.479 --> 04:03:53.719
until you wake up in your own time when you

794
04:03:53.959 --> 04:04:02.399
experience the right amount of sleep for you, Because when

795
04:04:02.399 --> 04:04:11.799
you do and if you do fall asleep, it's extremely pleasant,

796
04:04:14.520 --> 04:04:35.879
so relaxing, so deep, healing sleep. It feels so nice

797
04:04:38.040 --> 04:04:48.000
to relax into your own body and mind as you

798
04:04:48.200 --> 04:04:55.959
feel that healing energy is spreading through you, relaxing us

799
04:04:56.159 --> 04:05:18.000
so deeply, relaxing is so so deeply. We start to

800
04:05:18.159 --> 04:05:42.200
focus on your eyes, moving down to your jaw, down

801
04:05:42.719 --> 04:06:31.239
to your neck, your shoulders, ahs, hand, fingers, you chest, stomach,

802
04:06:38.559 --> 04:07:13.120
you're back, your spine, you hs, your legs, your feet,

803
04:07:21.920 --> 04:07:50.440
your taes, and the feeding isetings, spreading and growing inside

804
04:07:50.760 --> 04:08:04.319
your body, feeling you up. Now let's focus again on

805
04:08:04.520 --> 04:08:12.920
parts of your body, focusing this time on your forehead.

806
04:08:18.799 --> 04:08:28.120
Now on your mouth, your lips, your tongue, the whole

807
04:08:28.159 --> 04:08:49.959
of your mouth. Focus in on your fingers. Maybe you

808
04:08:50.079 --> 04:08:55.639
could move your fingers a little bit. You can focus

809
04:08:55.719 --> 04:09:10.280
on each one individually, both hands, and even though if

810
04:09:10.319 --> 04:09:15.600
you focus on both of your hands now they almost

811
04:09:15.639 --> 04:09:23.920
seem to just melt into one. Where is your right

812
04:09:23.920 --> 04:09:31.559
hand start in your left hand end, almost as if

813
04:09:34.280 --> 04:09:50.680
just mixed together. Now focusing on your knees, just noticing

814
04:09:50.959 --> 04:10:15.000
how your knees fell. Now focusing on your elbows, focusing

815
04:10:15.239 --> 04:10:29.680
on both of your elbows, just observing the feeling of

816
04:10:29.719 --> 04:11:11.799
your elbows. Now focusing observing what can your neck, feaving

817
04:11:12.159 --> 04:11:52.399
the energy the back of your neck, obsurving your ankles,

818
04:12:01.840 --> 04:13:10.760
being aware of physical sensations him to think course, not

819
04:13:11.000 --> 04:13:22.319
to sin now your toes on both of your feet,

820
04:13:29.360 --> 04:13:35.760
being aware how your toast.

821
04:13:38.159 --> 04:14:20.879
Feel right now.

822
04:13:55.680 --> 04:13:55.760
M.

823
04:14:13.879 --> 04:14:48.920
Notice thin, how you entire body feels, noticing your mind

824
04:14:51.639 --> 04:15:49.239
feels now, letting go, letting go, letting go everything, letting go,

825
04:15:55.520 --> 04:16:29.760
letting go, letting go, huh everything everything. I'm going to

826
04:16:29.879 --> 04:16:33.680
start now, and I would like you just, first of all,

827
04:16:33.799 --> 04:16:40.040
just to see yourself lying down on that message table,

828
04:16:41.840 --> 04:16:46.479
lying on your front. Your head is supported, your arms

829
04:16:46.520 --> 04:16:55.719
are supported, and you feel comfortable and breathing. It's really easy,

830
04:16:57.920 --> 04:17:04.559
and you feel you feel confident in how you look

831
04:17:04.600 --> 04:17:08.200
as well. So there's none of that issue of body

832
04:17:08.280 --> 04:17:17.120
problems or shyness because I'm a professional and this is

833
04:17:17.680 --> 04:17:22.920
a therapy session, so none of that stuff matters whatsoever.

834
04:17:26.719 --> 04:17:33.280
This is about you. This is about how you feel

835
04:17:33.840 --> 04:17:40.719
and how you can enjoy that sense of comfort and

836
04:17:40.760 --> 04:17:48.200
relaxation that comes from letting go and allowing my hands

837
04:17:48.879 --> 04:18:00.319
and my fingers to relax you by a messaget your body.

838
04:18:01.520 --> 04:18:03.760
So I want to start off just by placing my

839
04:18:03.920 --> 04:18:10.799
hands on the back of your head, just gently, just

840
04:18:10.879 --> 04:18:15.120
so you can feel, well, my hands feel like really

841
04:18:15.440 --> 04:18:21.879
on you, so you can maybe feel the warmth of

842
04:18:21.920 --> 04:18:27.319
my hands on the back of your head. And with

843
04:18:27.440 --> 04:18:30.799
my hands to the side of your head, not pressing,

844
04:18:30.920 --> 04:18:37.360
but just holding there very gently, maybe over your ears,

845
04:18:37.799 --> 04:18:40.840
and a little bit on your face, just so you

846
04:18:40.879 --> 04:18:57.200
can feel my hands so you can become accustomed to them.

847
04:18:57.399 --> 04:18:59.760
And now put my hands on the back of your head,

848
04:18:59.760 --> 04:19:07.319
itchain and gently let them slide down onto the back

849
04:19:07.360 --> 04:19:24.840
of your neck. You can feel my hands gently stroking

850
04:19:24.959 --> 04:19:31.479
the back of your neck to start with, just so

851
04:19:31.559 --> 04:19:35.440
you can get used to the the feeling of my

852
04:19:35.600 --> 04:19:43.600
hands on your skin, get accustomed to realize that you're

853
04:19:43.719 --> 04:19:53.719
safe and it's all good, it's all fine. And I'm

854
04:19:53.719 --> 04:19:57.959
going to start gently messaging the muscles in the back

855
04:19:58.000 --> 04:20:13.719
of your neck with both hands. Now, this is a

856
04:20:13.840 --> 04:20:20.840
very trusting situation, really, because our next is so fragile

857
04:20:22.120 --> 04:20:25.600
and to have someone have their hands around your neck

858
04:20:26.360 --> 04:20:31.719
in that way can sometimes be problematic for people, which

859
04:20:31.799 --> 04:20:36.159
is why massages are quite good, because it allows you

860
04:20:36.239 --> 04:20:50.360
to relax and to get in touch with trust, to

861
04:20:50.440 --> 04:21:02.840
feel peaceful and calm. And there's a massage the sides

862
04:21:02.959 --> 04:21:11.000
of your neck gently moving from the bottom of your neck.

863
04:21:12.719 --> 04:21:15.200
It would be sort of near where your shoulders start,

864
04:21:15.280 --> 04:21:21.959
I guess, all the way up to your jaw, your

865
04:21:22.040 --> 04:21:28.520
ears kind of area that side of your neck. Of course,

866
04:21:28.559 --> 04:21:31.120
it's a lot longer than the front of your neck.

867
04:21:44.040 --> 04:21:51.040
And then massage in the back of your neck, especially

868
04:21:51.120 --> 04:21:59.559
that area where perhaps we hold tension, and there's that

869
04:21:59.680 --> 04:22:04.200
area is massage. You can actually feel a sense of

870
04:22:04.319 --> 04:22:12.399
release in the back of your neck and maybe you

871
04:22:12.520 --> 04:22:17.879
can breathe it out as well. Notice how it feels,

872
04:22:18.079 --> 04:22:31.639
Notice how you feel. They're moving down to that area

873
04:22:31.840 --> 04:22:39.479
between your neck and your shoulders, that muscle area, starting

874
04:22:39.520 --> 04:22:46.520
to message that area on both sides. I mean, this

875
04:22:46.559 --> 04:22:49.000
would be the area that a lot of people would

876
04:22:49.120 --> 04:22:51.879
message if they were going to give you like a

877
04:22:51.959 --> 04:22:58.040
shoulder message. Even that's not technically the shoulders, but it's

878
04:22:58.040 --> 04:23:02.239
all the muscles that lead to the shoulders from the

879
04:23:02.360 --> 04:23:09.920
neck and again that can hold tension and stress. And

880
04:23:09.959 --> 04:23:18.000
when massaged sometimes a nice deep message is useful. And

881
04:23:18.200 --> 04:23:33.840
you decide how deep that message is and just allow

882
04:23:35.680 --> 04:23:40.799
my knuckles just to dig in to get to those

883
04:23:40.920 --> 04:23:51.120
muscles and to realy relaxed all the time being firm

884
04:23:51.719 --> 04:24:11.079
yet gentle with you and just stroking down the area

885
04:24:11.680 --> 04:24:17.879
to your actual shoulders, moving to the muscles of your shoulders,

886
04:24:23.799 --> 04:24:28.639
and maybe initially just pulling up the shoulders a little

887
04:24:28.639 --> 04:24:32.079
bit off the table, just to give you a little

888
04:24:32.120 --> 04:24:42.559
bit of a stretch, but very gently, and you've got

889
04:24:42.559 --> 04:24:46.200
the muscles at the front of your shoulders, the sides

890
04:24:46.399 --> 04:24:57.000
and the back again. This is a path that can

891
04:24:57.120 --> 04:25:02.120
really take quite a bit of p pressure, quite a

892
04:25:02.159 --> 04:25:12.360
bit of needing if if you wish to really release

893
04:25:12.520 --> 04:25:20.959
the tension to really get into those muscles, and you

894
04:25:20.959 --> 04:25:26.600
can let your fingers in there if you feel really nice.

895
04:25:27.319 --> 04:25:34.879
Sometimes just being stroked gently or being massaged quite strongly,

896
04:25:38.559 --> 04:25:48.000
it can all be beneficial to the relaxation with the

897
04:25:48.079 --> 04:26:01.639
muscles in your shoulders. Now and move down your arms.

898
04:26:08.159 --> 04:26:11.719
We do one arm at a time, starting with your

899
04:26:11.799 --> 04:26:22.600
right arm. We idea is I just lift your arm up,

900
04:26:23.479 --> 04:26:28.559
just hold it to the side of you that would

901
04:26:28.719 --> 04:26:35.120
still be attached, and I just message the tops of

902
04:26:35.239 --> 04:26:51.520
your arms all the way down to your forearms into

903
04:26:51.520 --> 04:27:15.479
your wrists, gently massaging that part, the softer part, which

904
04:27:15.559 --> 04:27:22.079
is the underpart of the arm, which leads to the

905
04:27:22.200 --> 04:27:28.559
crease in your elbow. The inside. It's much more sensitive skin.

906
04:27:38.200 --> 04:27:48.360
Sometimes just having that stroked, I feel really nice, pleasurable

907
04:27:48.600 --> 04:28:07.760
and relaxing. Now moving down to your right hand, just

908
04:28:07.920 --> 04:28:20.319
holding your hand with both of my hands, just pressing

909
04:28:20.440 --> 04:28:28.079
gently on the back of your hand and stretching your fingers.

910
04:28:29.200 --> 04:28:34.840
Ever slightly at the same time.

911
04:28:36.680 --> 04:28:49.760
Pressing down and massaging each finger, and then starting to

912
04:28:49.959 --> 04:29:01.280
massage the palms of the hand. Just turning the hand gently,

913
04:29:03.040 --> 04:29:13.280
stretching it gently, and actually having your handheld can really

914
04:29:13.360 --> 04:29:20.879
be an emotional experience sometimes even if it is a stranger.

915
04:29:22.840 --> 04:29:26.520
So when you don't know very well, like a massage

916
04:29:26.799 --> 04:29:40.280
person or a therapist, maybe because it's intimate and you

917
04:29:40.360 --> 04:29:53.200
can feel nice, you can feel safe. And as I

918
04:29:53.239 --> 04:30:01.879
put that right arm back down where it was, You're

919
04:30:01.879 --> 04:30:08.680
gonna do the same with your left arm, exactly the same.

920
04:30:13.360 --> 04:30:18.079
Massage in the muscles in your arm all the way

921
04:30:18.159 --> 04:30:31.799
down to your rest, stroking the inside of your arm,

922
04:30:31.840 --> 04:30:45.360
just being gentle or as firm as you require, and

923
04:30:45.440 --> 04:30:58.600
then massaging your left hand, stretching the fingers gently.

924
04:31:00.079 --> 04:31:00.280
Yah.

925
04:31:01.120 --> 04:31:17.559
Message in the palm of your left hand. You feel

926
04:31:17.920 --> 04:31:45.760
so so relaxing, so comforting, And I just rest your

927
04:31:45.840 --> 04:32:00.079
left arm back down, start to message your back it

928
04:32:00.159 --> 04:32:11.479
GISs part of your body, starting at the top, starting

929
04:32:11.559 --> 04:32:15.120
again where we already have been, the area at the

930
04:32:15.159 --> 04:32:21.879
top in between his shoulders, near your neck. Going back

931
04:32:22.520 --> 04:32:28.559
the massage in that area again, but this time moving downwards,

932
04:32:34.399 --> 04:32:40.200
taking a downward stroke to the middle of your back,

933
04:32:42.559 --> 04:32:48.680
working from the outside inwards. It's a massage in the

934
04:32:50.360 --> 04:32:59.760
your back, but the the outsides of your back apart

935
04:33:00.040 --> 04:33:15.200
ye where your arms would maybe rest against, almost the

936
04:33:15.240 --> 04:33:28.479
path that connects your front to your back. Just messaging

937
04:33:28.720 --> 04:33:40.040
down firmly but gently, as firm as you want, moving

938
04:33:40.200 --> 04:33:44.279
down and moving across a little bit, and moving all

939
04:33:44.319 --> 04:33:50.639
the way down again, be very gentle yet firm as

940
04:33:50.680 --> 04:34:02.319
you choose. Eventually you get to the spine. We can

941
04:34:02.400 --> 04:34:07.279
message the muscles and either side of your spine from

942
04:34:07.319 --> 04:34:12.959
the top of your neck all the way down to

943
04:34:13.040 --> 04:34:21.919
your lower back. We can do that a few times.

944
04:34:24.880 --> 04:34:33.080
Sometimes people use the knuckle or the two fingers and

945
04:34:33.240 --> 04:34:39.639
just go your side of the spine, almost just push down,

946
04:34:40.479 --> 04:34:44.159
go all the way down to the bottom of the spine,

947
04:34:44.439 --> 04:34:54.119
each time releasing tension and opening up the body, stretching

948
04:34:55.240 --> 04:35:02.200
your body so that you feel more relaxed but at

949
04:35:02.200 --> 04:35:18.520
the same time rejuvenated and now I'm going to move

950
04:35:18.639 --> 04:35:27.000
to one side, to your right side, and from the

951
04:35:27.000 --> 04:35:32.520
bottom of your ribs to your pelvis, I'm going to

952
04:35:32.639 --> 04:35:39.360
massage that area of your back. I'll stretch over the

953
04:35:39.400 --> 04:35:44.200
other side and i will pull the muscles gently and

954
04:35:44.400 --> 04:35:49.360
massage and push from one end that side or right

955
04:35:49.479 --> 04:35:54.479
to my side in the middle of fact to where

956
04:35:54.479 --> 04:35:59.479
your spine is. Massage in that side of your spine

957
04:36:01.119 --> 04:36:06.319
the opposite side to where I'm standing. It's almost like

958
04:36:06.520 --> 04:36:14.680
kneading bread. There's that big area which is firm yet

959
04:36:15.560 --> 04:36:24.439
lots there to message. Potentially one of the most important

960
04:36:24.479 --> 04:36:31.880
places to actually have a message because you really feel it.

961
04:36:33.560 --> 04:36:38.599
You really feel the release and the pleasure of having

962
04:36:38.639 --> 04:36:46.159
your lower back massaged. It releases so much from your

963
04:36:46.200 --> 04:36:56.279
body that's not useful, starting a healing process which will

964
04:36:56.319 --> 04:37:09.400
continue long after this recording is over. The message in

965
04:37:09.439 --> 04:37:12.639
this part of your body not only feels really good

966
04:37:13.360 --> 04:37:18.439
for you, it's actually fun to do because it is,

967
04:37:18.919 --> 04:37:23.919
as I said, like kneading bread. It's a part that

968
04:37:24.000 --> 04:37:29.240
you can really get hold of and really message deeply

969
04:37:31.520 --> 04:37:41.520
if that's your choice. And then I'm going to move

970
04:37:41.560 --> 04:37:43.919
over to the other side of your body and do

971
04:37:44.040 --> 04:37:53.000
the same with the opposite heart of your lower back,

972
04:37:55.560 --> 04:38:04.279
kneading and messaging from your sides all the way to

973
04:38:04.360 --> 04:38:11.799
the middle of your back where your spine is pressing

974
04:38:12.159 --> 04:38:22.720
and kneading firm and gentle at the same time. It

975
04:38:22.880 --> 04:38:35.200
feels so releasing this mixture of pleasure, comfort, release, calmness,

976
04:38:35.439 --> 04:38:47.119
relaxation or mixed together. Plus there's that feeling from your

977
04:38:47.159 --> 04:38:52.360
stomach as it's being stretched. Even though you're in your

978
04:38:52.400 --> 04:38:56.720
stomach now, you can feel it being stretched because that

979
04:38:56.840 --> 04:39:08.200
whole area is connected to your stomach. Now we're going

980
04:39:08.279 --> 04:39:13.240
to move or move further up to your top of

981
04:39:13.279 --> 04:39:17.840
your body and I we do the same this time,

982
04:39:19.040 --> 04:39:25.880
starting with your upper back. Put my hands forward over

983
04:39:27.159 --> 04:39:33.360
and mess massage in that area up to your spine,

984
04:39:34.520 --> 04:39:37.319
from the side of your body up to your spine.

985
04:39:38.919 --> 04:39:45.080
So some of that massage area, the muscle tissue or

986
04:39:45.119 --> 04:39:49.159
whatever fatty tissue even will be possibly from your chest.

987
04:39:51.080 --> 04:39:58.400
There's all connected chest and the back connect together. I'm

988
04:39:58.439 --> 04:40:01.639
going to be massaging and just pulling some of that

989
04:40:01.880 --> 04:40:12.560
skin from your side up and massaging that area of

990
04:40:12.680 --> 04:40:21.200
your upper back all the way to your spine. And

991
04:40:21.279 --> 04:40:24.000
then I'll move down a bit and I'll continue with

992
04:40:24.119 --> 04:40:27.000
the middle of your back, doing exactly the same thing

993
04:40:30.840 --> 04:40:44.680
as gentle as deep as you choose. Now, I'll move

994
04:40:44.840 --> 04:40:49.040
or the other side again and do the exact same

995
04:40:49.159 --> 04:40:53.200
thing with the top of your back on the other side,

996
04:40:54.240 --> 04:41:07.560
from pretty much which underneath your arm area really to

997
04:41:07.680 --> 04:41:17.720
your spine, and then continuing that all the way down,

998
04:41:19.479 --> 04:41:36.560
including your lower your middle of your back. I'm gonna

999
04:41:37.080 --> 04:41:43.680
go to your thighs, the backs of your thighs, and

1000
04:41:43.799 --> 04:41:51.080
the sides of your thighs, starting with your right leg

1001
04:41:53.200 --> 04:41:56.720
and massage in.

1002
04:41:55.479 --> 04:41:56.159
The back.

1003
04:41:58.360 --> 04:42:07.000
And the sides of your thighs gently and firmly. There's

1004
04:42:07.040 --> 04:42:10.479
a lot of muscles there. It's an area that can

1005
04:42:10.520 --> 04:42:14.840
be very tense at times and maybe needs a little

1006
04:42:14.880 --> 04:42:18.439
bit more pressure than the rest of the body that's

1007
04:42:18.560 --> 04:42:28.639
up to you. You can gently stroke the back of

1008
04:42:28.799 --> 04:42:34.319
your legs where you know, opposite your knee joint or

1009
04:42:34.400 --> 04:42:47.520
underneath your knee joint, very sensitive, gentle area. And then

1010
04:42:47.560 --> 04:42:54.959
working down to your half muscles, massage in your half

1011
04:42:55.040 --> 04:43:04.000
muscles thoroughly and deeply, if you choose y using both

1012
04:43:04.119 --> 04:43:22.840
hands and fingers, digging deep to your ankles, in the

1013
04:43:22.880 --> 04:43:29.720
back of your back of your ankles, just gently message

1014
04:43:29.799 --> 04:43:41.680
in that area, maybe lifting the leg and stretching out

1015
04:43:41.680 --> 04:43:42.159
a little bit.

1016
04:43:52.279 --> 04:44:04.319
Moving to the right foot, massage in.

1017
04:44:06.840 --> 04:44:13.639
The bottom of your feet and the side of your

1018
04:44:13.639 --> 04:44:30.360
feet gently but firm enough so they don't tickle, and

1019
04:44:30.520 --> 04:44:35.959
just allow the pleasure that you get from having your

1020
04:44:36.000 --> 04:44:45.400
feet message to just overtake you. As I continue to

1021
04:44:45.520 --> 04:44:51.880
message your feet, the bottoms of your feet, the sides,

1022
04:44:54.560 --> 04:45:00.319
your arches, your heel. You can part a lot of

1023
04:45:00.360 --> 04:45:06.279
pressure into your heel and it feels amazing, Yet the

1024
04:45:06.439 --> 04:45:14.520
arches need to be a bit more gentle. Stretching your

1025
04:45:14.639 --> 04:45:21.159
toes gently, a massage in the bottoms of your toes

1026
04:45:21.840 --> 04:45:37.159
with my fingers, each one individually. Moving over to the

1027
04:45:37.279 --> 04:45:46.720
left leg to do exactly the same thing. Starting at

1028
04:45:46.720 --> 04:45:51.200
the top of the thighs, work in the back of

1029
04:45:51.240 --> 04:45:58.799
the thighs and the sides, massaging deeply and gently the

1030
04:45:58.959 --> 04:46:13.040
whole area, working all the way down. And this is

1031
04:46:13.080 --> 04:46:19.240
an area that maybe you could like to spend more

1032
04:46:19.319 --> 04:46:27.959
time relaxing and messaging. So perhaps if you wanted I

1033
04:46:28.040 --> 04:46:33.360
a bigger future recording wants spend more time on one

1034
04:46:33.439 --> 04:46:46.560
particular area. As you move down to your calf muscles,

1035
04:46:51.279 --> 04:47:04.959
massage in your calf muscles firmly and gently move down

1036
04:47:07.000 --> 04:47:13.360
your aincor into your feet, Massage in the backs of

1037
04:47:13.439 --> 04:47:23.919
your feet, the bottoms of your feet, stretching your toes

1038
04:47:24.240 --> 04:47:30.520
and massage in each to individually. And then feeling of

1039
04:47:30.720 --> 04:47:36.639
pleasure and release that you experience when your having your

1040
04:47:36.720 --> 04:47:57.959
feet massaged feels really good. Now if she turn over

1041
04:47:58.159 --> 04:48:09.000
in your mind, laying on your back, I'm just going

1042
04:48:09.080 --> 04:48:22.279
to start again for your neck area, in your shoulders,

1043
04:48:26.240 --> 04:48:36.680
just to get back in touch with that area and

1044
04:48:36.799 --> 04:48:48.439
lets you move up. I can clean my hands, make

1045
04:48:48.479 --> 04:48:52.119
them more fresh, because now I'm going to message your

1046
04:48:52.159 --> 04:49:08.000
face gently, starting off with your forehead. Your eyes are

1047
04:49:08.080 --> 04:49:14.319
closed and I can just stretch your eyes a little bit,

1048
04:49:15.360 --> 04:49:26.400
pushing up on your eyebrows, just massaging around your scalp,

1049
04:49:32.080 --> 04:49:41.560
massaging down your cheeks, around your ears, into your chaw,

1050
04:49:42.759 --> 04:50:05.240
gently the sides of your neck chin mm hmm, and

1051
04:50:05.479 --> 04:50:12.919
just moving down from your neck down to your chest,

1052
04:50:16.639 --> 04:50:20.720
starting by message in the very top of your chest

1053
04:50:24.520 --> 04:50:36.080
where the collar phone is. Give a side of the collarbone,

1054
04:50:38.200 --> 04:50:41.479
and then just message in the hole of the chest,

1055
04:50:50.639 --> 04:51:02.720
moving the chest around. Because it's quite a large area.

1056
04:51:04.599 --> 04:51:12.080
You can move from one side to the next, moving

1057
04:51:12.439 --> 04:51:23.479
my hands underneath pretty much where your arms are stretching up,

1058
04:51:25.599 --> 04:51:28.680
stretching some of the muscles of your back in the process,

1059
04:51:33.919 --> 04:51:42.599
moving up over your chest, and they're moving down again

1060
04:51:55.279 --> 04:51:59.159
a little lauer of my hands. They're just message gently

1061
04:52:00.080 --> 04:52:06.799
and slide down towards your stomach, starting in the middle

1062
04:52:06.959 --> 04:52:13.759
of your chest, and then gradually my hands moving apart

1063
04:52:16.680 --> 04:52:20.439
and massage in and slide in at the same time,

1064
04:52:22.319 --> 04:52:39.119
moving down to just below your rib cage, moving down,

1065
04:52:41.360 --> 04:52:49.080
then massaging up again, giving your chest all the attention

1066
04:52:50.840 --> 04:53:05.159
that it needs to feel completely relaxed, remembering them. I'm

1067
04:53:05.200 --> 04:53:09.240
also going to be focusing on your sides as well,

1068
04:53:10.720 --> 04:53:16.919
an area that really doesn't get much attention but feels

1069
04:53:17.000 --> 04:53:27.439
really good when it's massaged. Just stroking my hands down

1070
04:53:27.560 --> 04:53:34.639
the sides of your body, just below your arms, all

1071
04:53:34.680 --> 04:53:47.279
the way down to your hips. Now moving to your

1072
04:53:47.360 --> 04:53:52.799
stomach area. I'm going to stand one side of you

1073
04:53:53.400 --> 04:53:57.959
like I did when I did your lower back. I'm

1074
04:53:57.959 --> 04:54:02.880
going to do a similar process of just stretching the

1075
04:54:02.959 --> 04:54:16.639
muscles from your side, gently massaging from one side to

1076
04:54:16.720 --> 04:54:25.279
the next, move in the whole area from below your

1077
04:54:25.360 --> 04:54:29.319
ribs all the way down to below your belly button,

1078
04:54:36.520 --> 04:54:38.919
and then move around to the other side of you

1079
04:54:39.560 --> 04:54:58.360
and repeat that process of relaxing deeply, calmly. You feel loose,

1080
04:55:00.080 --> 04:55:05.479
you feel free. And there's something about having your stomach

1081
04:55:05.599 --> 04:55:13.599
massage that's different from any other part because we do

1082
04:55:14.080 --> 04:55:18.599
have a tendency of holding a different kind of stress

1083
04:55:18.680 --> 04:55:22.360
in our stomach that we may not be aware of.

1084
04:55:28.159 --> 04:55:33.919
There's an our message your stomach in front of your stomach,

1085
04:55:35.840 --> 04:55:47.119
making circles around your belly button, thing going the other

1086
04:55:47.200 --> 04:55:57.400
way around. There's a gentleness and a freedom that comes

1087
04:55:59.200 --> 04:56:09.159
from feeling how you're feeling. As I now move down

1088
04:56:10.520 --> 04:56:17.680
the tops of your thighs muscles, massaging them, and I

1089
04:56:17.720 --> 04:56:24.279
can do this two legs at the same time, pressing down,

1090
04:56:26.799 --> 04:56:32.959
massaging deeply those muscles in your thighs at front of

1091
04:56:33.040 --> 04:56:44.040
your thighs, and moving down to your knees, gently massaging

1092
04:56:44.080 --> 04:56:55.400
your knees, sliding down your shins, putting pressure on either

1093
04:56:55.520 --> 04:57:07.720
side of your shin gently softly but firmly, moving down

1094
04:57:08.080 --> 04:57:22.880
to your ankles, stroking the tops of your feet, and

1095
04:57:22.919 --> 04:57:29.040
then with each foot in each hand, just gently messaging

1096
04:57:29.799 --> 04:57:38.119
the whole of the foot, the top, the bottom, your heel,

1097
04:57:38.599 --> 04:57:47.040
your ankle, your toes, messaging every part of your feet

1098
04:57:51.400 --> 04:57:57.479
feels so good to select go and enjoy the process,

1099
04:58:03.119 --> 04:58:22.000
Enjoy feeling so deeply relaxed, so much comfort, and so

1100
04:58:22.159 --> 04:58:27.919
many feelings that come just from touching your skin.

1101
04:58:38.639 --> 04:58:44.799
And you can just lie there for as long as you.

1102
04:58:44.919 --> 04:58:58.040
Choose, enjoying the feeling of deep comfort from being massaged

1103
04:59:00.680 --> 04:59:29.400
by me. Enjoy the deeply rights. And all we're gonna

1104
04:59:29.439 --> 04:59:50.159
do is blow out some candles. In your mind, there're

1105
04:59:50.200 --> 05:00:00.799
gonna be a hundred candles, and you're going to blow

1106
05:00:00.919 --> 05:00:11.360
each one out individually, one by one, starting at one hundred.

1107
05:00:12.400 --> 05:00:19.799
As I count down all the way down to one,

1108
05:00:24.279 --> 05:00:33.200
and each time I say a number, you can imagine

1109
05:00:33.240 --> 05:00:39.680
that candle in front of you, and I'd like you

1110
05:00:39.799 --> 05:00:59.119
to actually physically generally blow that candle out, just so

1111
05:00:59.159 --> 05:01:07.639
it's not be okay, blows just a gentle and that

1112
05:01:08.000 --> 05:01:17.599
candle will extinguish. And then I'll say the next number,

1113
05:01:19.159 --> 05:01:28.080
so we move down and you can just h blow

1114
05:01:28.119 --> 05:01:37.520
that one out as well. And as we move down

1115
05:01:37.639 --> 05:01:48.240
the numbers, you'll find yourself feeding more and more relaxed.

1116
05:01:51.240 --> 05:01:57.279
If you need to sleep, you'll also find yourself becoming

1117
05:01:59.000 --> 05:02:12.759
incredibly tired and sleepy in fact, you may struggle to

1118
05:02:12.840 --> 05:02:26.720
blow out all one hundred of these candles as you

1119
05:02:26.880 --> 05:02:53.880
feel more and more deeply relaxed, more and more deeply tired,

1120
05:02:58.200 --> 05:03:08.759
and the fir go down, the more your mind starts

1121
05:03:08.799 --> 05:03:20.439
to drift. You may find that you stop listening to

1122
05:03:20.520 --> 05:03:33.000
me after a while. And even though there may be

1123
05:03:34.000 --> 05:03:42.040
background sounds where you are, you'll be aware of those

1124
05:03:42.159 --> 05:04:01.040
sounds at the moment, be may start to just not

1125
05:04:01.279 --> 05:04:12.119
even notice them at all, because they're unimportant.

1126
05:04:20.080 --> 05:04:23.959
Where I am, I've got.

1127
05:04:23.759 --> 05:04:30.759
The sounds of the birds, there's horrors, the pigeon who

1128
05:04:30.959 --> 05:04:37.040
likes to say hello sometimes, and there's the odd plane

1129
05:04:37.159 --> 05:04:47.680
that goes by, maybe traffic and trains in the distance,

1130
05:04:53.919 --> 05:05:06.000
But none of that seems important whatsoever. More candles you

1131
05:05:06.119 --> 05:05:21.279
blow out less important. Anything is. More candles you blow out.

1132
05:05:25.439 --> 05:05:30.759
The further seemed to.

1133
05:05:29.439 --> 05:05:42.720
Move away from sounds and from general.

1134
05:05:45.680 --> 05:05:56.959
Date days. Stuff seems to just move away on its own.

1135
05:06:02.200 --> 05:06:04.439
You feel more.

1136
05:06:06.639 --> 05:06:24.360
Calmer with every candle you blow out, guiding.

1137
05:06:27.479 --> 05:06:40.599
The next number, do you hear me say? And then

1138
05:06:40.639 --> 05:06:42.479
you blow that candle out?

1139
05:06:43.360 --> 05:06:43.560
Too?

1140
05:06:51.680 --> 05:07:15.439
So easy, so simple. We're gonna start by introducing the

1141
05:07:15.479 --> 05:07:33.840
first candle, which is a hundred first candles one hundred.

1142
05:07:38.680 --> 05:07:52.840
When you blow that candle out, you'll find immediately a

1143
05:07:53.479 --> 05:08:07.560
slight change in how you feel, as well as a

1144
05:08:07.599 --> 05:08:29.799
real sense of positivity growing within you, relaxation and sleepiness expanding.

1145
05:08:38.599 --> 05:08:51.159
Starting with one hundred blow out.

1146
05:08:51.000 --> 05:09:28.200
Back count or now ninety nine, candle.

1147
05:09:30.119 --> 05:11:10.040
Ninety eight, can ninety we need to SI, candle ninety five,

1148
05:11:25.520 --> 05:13:08.479
hand ninety four, candle ninety three, ten nine, two ninety one,

1149
05:13:23.919 --> 05:15:00.080
ten to ninety eight, ten nine and eighty eight and

1150
05:15:09.279 --> 05:17:27.040
eighties candle eighties eight five, N.

1151
05:17:43.000 --> 05:17:54.840
N N.

1152
05:18:08.119 --> 05:21:28.159
Eighty two and two one can seventy nine, candle seventy eight,

1153
05:21:37.040 --> 05:22:20.240
candle seventy seven, candle seventy six, can handle seventy five,

1154
05:22:39.119 --> 05:23:29.520
candle seventy four, candle m seventy three, candle seventy two,

1155
05:23:32.919 --> 05:24:44.959
candle seventy one, candle seventy one, and seventy and sixty

1156
05:24:45.119 --> 05:25:34.319
nine candle s sixty eight, candle sixty seven, candle sixty five,

1157
05:25:42.599 --> 05:26:46.400
candle sixty four, candle sixty four, candle sixty thirty, candle

1158
05:26:48.439 --> 05:27:08.680
sixty two, sixty one.

1159
05:27:31.159 --> 05:28:53.479
Candle sixty fifty nine, handle fifty eight, candle.

1160
05:28:56.599 --> 05:29:54.759
Fifty seven, fifty six, candle.

1161
05:29:57.720 --> 05:31:09.279
Fifty five candle fifty four, handle fifty three, four.

1162
05:31:12.360 --> 05:32:41.599
Fifty two, fifty two.

1163
05:32:11.040 --> 05:33:43.400
Ten to fifty two, candle fifty one, candle fifty candle

1164
05:33:47.279 --> 05:35:38.080
foty nine can foot he ate candle forty seven, candle

1165
05:35:40.759 --> 05:37:34.080
forty six, candle forty five and forty two chendle who

1166
05:37:34.200 --> 05:40:08.240
to candle forty candle thirty nine and thirty eight, candle

1167
05:40:12.639 --> 05:42:55.479
thirty seven, candle thirty five, jen thirty four, handle thirty three,

1168
05:42:58.759 --> 05:45:42.599
handle thirty one, candle thirty candle two in eighteen nine,

1169
05:45:52.680 --> 05:48:22.840
candle twenty eight and twenty seven, twenty six, cant twenty

1170
05:48:23.520 --> 05:50:26.479
five and two win tef four, end the twenty three

1171
05:50:26.520 --> 05:52:56.959
and twin keep and twenty one and to winy candle ninety,

1172
05:53:45.799 --> 05:56:57.040
chendle seventeen ten, sixteen, chancel four ten to.

1173
05:57:01.880 --> 05:58:39.159
Ooh eleven, came's.

1174
05:58:43.240 --> 06:01:47.759
Yeah nine.

1175
06:00:54.080 --> 06:01:01.040
And hey.

1176
06:01:33.319 --> 06:02:13.360
N six.

1177
06:02:31.159 --> 06:03:18.279
Came came.

1178
06:03:22.360 --> 06:04:01.919
Four and do.

1179
06:05:10.200 --> 06:06:14.560
Seven two candle or.

1180
06:06:20.400 --> 06:06:27.639
Let go of all of those thoughts, worries, concerns about

1181
06:06:27.680 --> 06:06:34.240
the past, thoughts about the future, and even things you've

1182
06:06:34.240 --> 06:06:42.040
been thinking about today. Just let it all go because

1183
06:06:42.080 --> 06:06:49.759
none of it is useful in this moment. This is

1184
06:06:50.680 --> 06:07:10.200
your opportunity to just focus on feeling relaxed, allowing yourself

1185
06:07:10.279 --> 06:07:18.119
to get in touch with that natural sense of peace

1186
06:07:20.720 --> 06:07:26.439
that we all have within us. It's available for everyone.

1187
06:07:27.560 --> 06:07:32.479
It just sometimes takes a little bit of effort to

1188
06:07:32.639 --> 06:07:38.720
set up the right time and place in order for

1189
06:07:38.799 --> 06:07:47.799
you to just let go. Because when you do decide

1190
06:07:48.119 --> 06:07:53.479
to let go and relax, that's what your body starts

1191
06:07:53.520 --> 06:08:03.799
to do because you've chosen, You've chosen to just allow

1192
06:08:03.919 --> 06:08:09.799
your body to unwind and your mind starts to slow down.

1193
06:08:13.080 --> 06:08:17.520
And it's a nice feeling. It's a nice feeling at

1194
06:08:17.520 --> 06:08:23.479
the beginning, just to know that you have chosen to

1195
06:08:23.599 --> 06:08:32.680
decide to relax deeply, and because you've made that decision,

1196
06:08:34.479 --> 06:08:41.560
your body will just follow suit. Because sometimes all the

1197
06:08:41.639 --> 06:08:46.400
muscles in your body need is just permission from you

1198
06:08:47.479 --> 06:08:55.959
to relax. Because so often we're busy, we're going from

1199
06:08:56.040 --> 06:09:00.000
here to there, we're walking around, and we're doing stuff,

1200
06:09:02.319 --> 06:09:08.680
and the body doesn't have any time or space to

1201
06:09:08.840 --> 06:09:16.040
really relax deeply. So it kind of waits for you

1202
06:09:16.119 --> 06:09:25.319
to lead the way, waits for your permission. And when

1203
06:09:25.360 --> 06:09:32.119
you do give your permission, when you give to say so,

1204
06:09:32.319 --> 06:09:40.119
we need say okay, it's time for your body to

1205
06:09:40.279 --> 06:09:49.000
let go completely and relax. Totally. Your body just follows.

1206
06:09:52.000 --> 06:09:57.479
It's like a breath of relief. Ah good, I can

1207
06:09:57.520 --> 06:10:04.599
now relax. That feeling at the end of a day,

1208
06:10:04.639 --> 06:10:08.400
of a very physical day that you may experience in

1209
06:10:08.439 --> 06:10:12.040
the past, where you get home and you just sit

1210
06:10:12.200 --> 06:10:16.159
down on a chair, maybe you kick your shoes off

1211
06:10:16.200 --> 06:10:22.040
and not Ah, feels so nice knowing that you don't

1212
06:10:22.680 --> 06:10:26.040
have to get up again for a little while at

1213
06:10:26.119 --> 06:10:29.919
least if you choose, you can just sit there for

1214
06:10:29.959 --> 06:10:42.720
maybe an hour to It feels blissful. And just by

1215
06:10:42.880 --> 06:10:47.959
sitting down like that, your body knows that it's time

1216
06:10:48.040 --> 06:10:53.400
to relax. Your body has been given permission from you.

1217
06:10:55.599 --> 06:11:05.919
Because it's a mindset in your mind, you're prepared to

1218
06:11:06.080 --> 06:11:15.799
let go of everything and just completely allow all the

1219
06:11:15.959 --> 06:11:24.799
stress of your body to evaporate. Any tensions can just

1220
06:11:25.119 --> 06:11:44.560
gradually vanish. It's almost like magic, really, because that sense

1221
06:11:44.759 --> 06:11:51.080
of relaxation in your body is a very natural state.

1222
06:11:52.880 --> 06:11:57.560
It's not something unusual. It may feel unusual when you

1223
06:11:57.639 --> 06:12:01.000
first start to relax, if you if you haven't really

1224
06:12:02.360 --> 06:12:06.360
spent a lot of time focusing and giving yourself this

1225
06:12:06.479 --> 06:12:11.479
space to let go completely and relax, they seem are

1226
06:12:11.639 --> 06:12:20.000
most alien, but it isn't. It's actually the most natural

1227
06:12:20.040 --> 06:12:28.680
thing in the world to let go completely, to relax totally,

1228
06:12:30.599 --> 06:12:37.400
the most natural thing in the world to allow yourself

1229
06:12:41.720 --> 06:12:49.200
to feel really calm in your mind. And it is

1230
06:12:49.360 --> 06:12:57.080
almost like a literal unwinding. It's like you press a

1231
06:12:57.159 --> 06:13:05.959
button and all the tension just releases, and it's like

1232
06:13:06.040 --> 06:13:10.000
a wheel, like a cog, like the inside of a clock,

1233
06:13:10.200 --> 06:13:14.040
just unwinding. And it's almost like you could see the

1234
06:13:15.040 --> 06:13:20.360
little wind up knob that's used just going the opposite

1235
06:13:20.439 --> 06:13:26.479
way that you choose to wind it up, and the

1236
06:13:26.680 --> 06:13:37.279
energy that premetic stress for energy gradually winding down, losing

1237
06:13:37.400 --> 06:13:45.200
its power, losing its strength. As a sense of relaxation

1238
06:13:45.560 --> 06:13:56.360
becomes stronger and deeper, and you may find a the

1239
06:13:56.520 --> 06:14:03.599
more relaxed you feel, that your mind starts to wonder,

1240
06:14:06.639 --> 06:14:12.520
maybe just seem to stop listening to me for a while,

1241
06:14:12.639 --> 06:14:19.279
and your mind goes somewhere else, and then you realize

1242
06:14:19.279 --> 06:14:24.319
you're listening to me again, and that is just your

1243
06:14:24.439 --> 06:14:34.439
mind to drifting to sleep, which is quite natural, because

1244
06:14:34.479 --> 06:14:42.080
sometimes when we're stressed and tense, we're not may I

1245
06:14:42.119 --> 06:14:47.159
actually be aware of what we need, what we physically

1246
06:14:47.319 --> 06:14:56.639
your emotionally need in this moment. But when you allow

1247
06:14:57.680 --> 06:15:03.560
your body and mind to acts completely and you let

1248
06:15:03.639 --> 06:15:12.720
go of all thoughts, concerns, worries, ideas, all letting them

1249
06:15:12.759 --> 06:15:21.720
go allow them to drop onto the floor when you

1250
06:15:21.919 --> 06:15:30.919
start to get in touch with the feelings of such relaxation,

1251
06:15:34.639 --> 06:15:41.279
this feels so nice to be in touch with the

1252
06:15:41.479 --> 06:15:50.799
calmness of the different body parts as they become looser

1253
06:15:52.319 --> 06:16:06.439
and looser. Even your breathing seems easier and more natural effortless,

1254
06:16:09.319 --> 06:16:13.279
as that cool air enters through your mouth or nose

1255
06:16:14.479 --> 06:16:25.520
into your lungs, breathing in comfort and relaxation, and then

1256
06:16:25.639 --> 06:16:33.880
just breathing out any excess remain intention or stress from

1257
06:16:33.919 --> 06:16:42.240
every part of your body and mind. And as you

1258
06:16:42.319 --> 06:16:48.080
start to focus on your mind, maybe you notice that

1259
06:16:48.360 --> 06:16:56.400
things have come to a standstill or maybe just much

1260
06:16:56.799 --> 06:17:04.959
much lower than before, because your mind is not really

1261
06:17:06.200 --> 06:17:15.639
needed when listening to my voice, which allows your mind

1262
06:17:15.759 --> 06:17:24.080
to relax just as deeply as your body. And that's

1263
06:17:24.240 --> 06:17:36.759
synchronicity between the relaxation of your body and relaxation of

1264
06:17:36.880 --> 06:17:48.520
your mind. Lets you know that feeling completely calm, loose,

1265
06:17:48.840 --> 06:18:03.080
and relaxed really is a great healing experience. Fear and

1266
06:18:03.319 --> 06:18:15.400
has so many positive benefits for your body, your mind,

1267
06:18:15.759 --> 06:18:22.919
and your life. To be able to let go everything

1268
06:18:24.560 --> 06:18:33.279
and to relax completely in all parts of your body

1269
06:18:34.599 --> 06:18:45.200
and mind. Even your boneses are rised, all your muscles

1270
06:18:45.240 --> 06:18:57.360
are arised, even the skin that covers your body.

1271
06:19:00.159 --> 06:19:00.840
Relaxed.

1272
06:19:05.959 --> 06:19:17.520
Every hair that you have it is also deeply relaxed.

1273
06:19:23.639 --> 06:19:33.799
And your brain really starts to feel the benefits of

1274
06:19:34.040 --> 06:19:47.959
this healing relaxation. And as you focus on the inside

1275
06:19:48.040 --> 06:19:53.799
of your scalp where your brain is, you can start

1276
06:19:53.840 --> 06:20:03.720
to realize and notice the benefits of your brain relaxing deeply.

1277
06:20:08.200 --> 06:20:18.240
Then it's your brain continues to relax sends those messages

1278
06:20:19.799 --> 06:20:27.560
to the rest of your body and your mind to

1279
06:20:27.919 --> 06:20:50.400
re relax even more deeply, relax me more completely, letting

1280
06:20:50.560 --> 06:21:02.360
go of any remaining forces or concerns allower then just

1281
06:21:02.880 --> 06:21:11.040
drop onto the floor because they're no longer necessary in

1282
06:21:11.080 --> 06:21:22.639
this moment, In this moment of deep relaxation and calmness,

1283
06:21:24.520 --> 06:21:51.400
filling your brain with deep concentrated heathing, calming, relaxing, every

1284
06:21:51.840 --> 06:22:09.040
part of your brain feathing so loose and comfortable, so

1285
06:22:10.200 --> 06:22:25.680
relaxed and peaceful. Your brain feels so light and so healthy.

1286
06:22:28.720 --> 06:22:38.880
In a sense, of deep deep comfort really does allow

1287
06:22:39.040 --> 06:22:54.240
you to enjoy those ever increasing sensations of comfort, that

1288
06:22:54.439 --> 06:23:07.759
is spreading throughout your body, relaxing each and every muscle

1289
06:23:07.919 --> 06:23:09.159
of your body.

1290
06:23:11.159 --> 06:23:11.639
Eat.

1291
06:23:13.279 --> 06:23:32.560
Deeper and deeper, much more deeper than before, much more

1292
06:23:34.560 --> 06:23:48.319
comfort spreading through your body. In your mind, be so

1293
06:23:50.159 --> 06:24:06.240
peaceful and calm, so fair, fair, peaceful in avery part

1294
06:24:08.919 --> 06:24:26.200
of your body, letting go of averything, averything, So peaceful

1295
06:24:26.599 --> 06:24:45.479
and calm, so relax a very second the passes you

1296
06:24:45.759 --> 06:25:17.599
feel deper, deper, relax deper and deeper less calm, so calm,

1297
06:25:17.880 --> 06:25:30.759
peace for so very peace, from your head down to

1298
06:25:30.840 --> 06:25:44.080
your ties. Such peace and comfort growing all all the time,

1299
06:25:46.799 --> 06:25:58.000
Such peace and comfort spreading through your body and mind

1300
06:26:00.479 --> 06:26:16.919
deeper and deeper, Such comforts spreading and sinking deeper into

1301
06:26:17.200 --> 06:26:32.439
a muscle your body, so they feel amazing, so relaxed,

1302
06:26:35.880 --> 06:26:53.319
so piece soul, solas and peaceful, let him go.

1303
06:26:56.720 --> 06:26:57.639
Everything.

1304
06:27:01.880 --> 06:27:08.159
We're going to do a body scan, focusing on firstly

1305
06:27:08.240 --> 06:27:13.319
how you feel in your body, not trying to change

1306
06:27:13.680 --> 06:27:19.360
how you feel, not trying to relax, not trying to

1307
06:27:19.479 --> 06:27:27.200
move away from any discomfort or stress or tension, just accepting,

1308
06:27:28.200 --> 06:27:33.319
observing and accepting how you feel in the different parts

1309
06:27:33.360 --> 06:27:40.080
of your body, just allowing yourself to be exactly as

1310
06:27:40.119 --> 06:27:51.639
you are, to notice to get in touch with how

1311
06:27:51.680 --> 06:27:59.080
you actually feel in this moment. I'm going to start

1312
06:27:59.200 --> 06:28:10.200
off by focusing on your hands. Just be aware of

1313
06:28:10.240 --> 06:28:19.919
your hands. I'd like you to move your hands around,

1314
06:28:19.959 --> 06:28:25.560
just maybe move your fingers a little bit. I've been

1315
06:28:25.720 --> 06:28:32.560
enclosing your hands very gently, just so that you can

1316
06:28:34.000 --> 06:28:40.520
gain in touch with how your hands and your fingers

1317
06:28:40.759 --> 06:29:01.279
feel with very very slow movements. Focusing now on your feet,

1318
06:29:05.360 --> 06:29:08.680
and if you can just do kind of an equivalent

1319
06:29:09.319 --> 06:29:13.720
with your feet is you've just done with your hands,

1320
06:29:15.000 --> 06:29:23.919
Maybe turn in your ankles, moving your feet around, moving

1321
06:29:24.000 --> 06:29:34.040
your toes gently, but only very gently and very slowly,

1322
06:29:36.959 --> 06:29:52.560
noticing how your feet feel in this moment. Focusing now

1323
06:29:52.599 --> 06:29:59.799
on your eyes, I'd like you to just focus on

1324
06:29:59.840 --> 06:30:05.279
your your eyelids. Maybe you can open and close your

1325
06:30:05.319 --> 06:30:09.880
eyes a couple of times to really get in touch

1326
06:30:10.200 --> 06:30:13.759
with how you feel. When you do close your eyes,

1327
06:30:15.759 --> 06:30:22.639
the muscle changes in your eyes when you do close them,

1328
06:30:25.040 --> 06:30:31.520
maybe raising your eyebrows, it stretches the tops of your eyes,

1329
06:30:34.639 --> 06:30:43.159
perhaps squinting your eyes, scrunching up your eyes just so

1330
06:30:43.200 --> 06:30:52.720
you can heal it again, touch with all aspects of

1331
06:30:52.799 --> 06:31:11.400
how your eyes feel right now, now focusing on your

1332
06:31:11.439 --> 06:31:17.560
thighs and it it just starts you to gently tense

1333
06:31:17.759 --> 06:31:27.720
your thighs, just very very gently, just enough so you

1334
06:31:27.840 --> 06:31:41.520
can become more attuned to the physical sensation of your

1335
06:31:41.639 --> 06:31:47.000
upper legs, the front of your thighs, in the backs

1336
06:31:47.080 --> 06:32:01.400
of your thighs, noticing and observing how your eyes fear.

1337
06:32:02.680 --> 06:32:15.720
Right now, moving your focus to the back of your neck,

1338
06:32:19.360 --> 06:32:26.080
just noticing the back of your neck, the muscles, and

1339
06:32:26.119 --> 06:32:29.119
of course they lead to the side of your neck.

1340
06:32:30.560 --> 06:32:35.720
They also lead to the top of your back, which

1341
06:32:35.840 --> 06:32:41.360
lead to your shoulders. So as your focus on the

1342
06:32:41.400 --> 06:32:47.360
back of your neck, maybe you can move your head

1343
06:32:47.880 --> 06:32:55.680
gently upwards as if you're looking up. Maybe moving your

1344
06:32:55.759 --> 06:33:03.560
head down as if you're looking down. Perhaps moving your

1345
06:33:03.599 --> 06:33:13.639
headside to side, right to left, but only very slowly

1346
06:33:15.479 --> 06:33:24.319
and very gently, not trying to force anything. It has

1347
06:33:24.479 --> 06:33:35.840
to be very very gentle, just so you can be

1348
06:33:36.279 --> 06:33:47.040
more in touch with the feelings, with the sensations, of

1349
06:33:47.279 --> 06:33:58.720
physical sensations of how back of your neck feels. Right now,

1350
06:34:06.040 --> 06:34:14.360
as we now focus on the tops of your arms,

1351
06:34:16.360 --> 06:34:21.240
the parts where your biceps and your triceps are between

1352
06:34:21.279 --> 06:34:29.040
your elbow and your shoulders. To focus on those parts,

1353
06:34:30.000 --> 06:34:35.720
the tops of your arms, you may like to just

1354
06:34:36.439 --> 06:34:47.799
tense them, but very very gently and slowly, so you're

1355
06:34:47.799 --> 06:35:00.000
not straining or putting any pressure whatsoever on your arms.

1356
06:35:00.040 --> 06:35:06.599
It's just so that you can gain more of a

1357
06:35:06.959 --> 06:35:18.080
sense of how your upper arms are feeling in this moment,

1358
06:35:21.080 --> 06:35:31.840
and just noticing as you gently, very gently and slowly

1359
06:35:33.560 --> 06:35:44.680
tighten the muscles and then let go. Notice how the

1360
06:35:44.720 --> 06:35:59.680
tops of your arms feel. Right now, there's a now

1361
06:36:00.200 --> 06:36:10.439
focus on your stomach, the area the lower abdomen area

1362
06:36:11.080 --> 06:36:21.279
below your bellygotten moving all the way down to your hips,

1363
06:36:21.360 --> 06:36:32.680
just above your grind. Maybe you're able to tense these

1364
06:36:32.799 --> 06:36:50.479
muscles in the area very very gently and slowly, if

1365
06:36:50.560 --> 06:36:54.680
that's a difficult thing to do, and maybe you can

1366
06:36:54.840 --> 06:37:05.520
just move your body, pushing your stomach up, maybe moving

1367
06:37:05.560 --> 06:37:10.840
a little bit to the side using your hips, just

1368
06:37:11.319 --> 06:37:19.360
so you can get more in tune with how your

1369
06:37:20.200 --> 06:37:39.159
lower abdomen area is feeling in this moment. Just noticing

1370
06:37:40.639 --> 06:38:01.279
the physical sensations of your lower abdomen as you move

1371
06:38:03.200 --> 06:38:17.240
your attention to your mouth, noticing your lips and inside

1372
06:38:17.360 --> 06:38:36.639
your mouth, your teeth, your guns, your tongue. Just noticing

1373
06:38:36.959 --> 06:38:43.799
how your tongue and your mouth feels. It may help

1374
06:38:44.000 --> 06:38:52.880
by moving your tongue around your mouth, moving it to

1375
06:38:52.959 --> 06:39:00.360
your left, maybe pressing it gently against the sign head

1376
06:39:00.360 --> 06:39:06.599
of your mouth, and then to the right, gently to

1377
06:39:06.720 --> 06:39:13.360
the side of your mouth, perhaps pressing up against the

1378
06:39:14.680 --> 06:39:21.560
top of your mouth, and then down gently against the

1379
06:39:21.599 --> 06:39:32.840
bottom of your mouth, always very slowly, in a very

1380
06:39:35.360 --> 06:39:52.439
very gentle so that you can be aware of how

1381
06:39:52.639 --> 06:40:16.080
you feel in your mouth area. Now I'm going to focus.

1382
06:40:17.520 --> 06:40:29.360
On your wrists, and.

1383
06:40:29.479 --> 06:40:38.279
I'll ask you to maybe just routine your wrists by

1384
06:40:38.360 --> 06:40:50.000
moving your hands in a circular motion very gently and slowly,

1385
06:40:51.959 --> 06:41:10.680
just soly you can feel the sensations that you are

1386
06:41:11.159 --> 06:41:26.560
currently experiencing in your risks. Perhaps move in your hands

1387
06:41:28.200 --> 06:41:52.520
up and down again very very gently and slowly, very

1388
06:41:53.000 --> 06:42:22.720
gentle and slow. As we now start to observe your

1389
06:42:22.840 --> 06:42:34.159
lower back, that bad part is just above of your

1390
06:42:34.279 --> 06:42:50.959
hips where your coxis are a whole area which also

1391
06:42:51.279 --> 06:42:58.319
really does include the signs of your body, because those

1392
06:42:58.439 --> 06:43:09.159
muscles are very much connected. As those muscles also move

1393
06:43:09.479 --> 06:43:18.200
into your hip aia connect into your buttocks. The sides

1394
06:43:18.439 --> 06:43:33.240
of your hips and if you're physically able to do so,

1395
06:43:35.439 --> 06:43:46.639
maybe you can very gently just move your body evisus slightly,

1396
06:43:48.959 --> 06:44:05.599
very slowly, some side to side, just enough to gauge

1397
06:44:10.799 --> 06:44:24.119
how you feel in your lower back. Perhaps you could

1398
06:44:24.240 --> 06:44:39.520
even move your hips gently up and down, gently slowly

1399
06:44:42.720 --> 06:44:55.400
in order to be in touch with the physical sensations

1400
06:44:56.919 --> 06:45:26.200
of your lawer back. As we know, your attention to

1401
06:45:26.400 --> 06:45:34.159
your jaw, an area from your chin all the way

1402
06:45:34.240 --> 06:45:42.479
up to near where your ears are. Oh your jaw,

1403
06:45:52.759 --> 06:45:59.639
you can just, if it's okay to do so, gently

1404
06:46:01.080 --> 06:46:11.000
open your mouth, not wide, no stretching, just very gently

1405
06:46:11.360 --> 06:46:25.560
and slowly opening your mouth thing closing your mouth very

1406
06:46:25.799 --> 06:46:51.040
gently and slowly, so you can be in touch with

1407
06:46:51.400 --> 06:47:27.959
how your jaw feels. Now know to sit now your

1408
06:47:28.080 --> 06:47:42.599
chest area, and you don't need to do anything to

1409
06:47:42.799 --> 06:47:49.439
move your chest because it moves every time you breathe,

1410
06:47:54.520 --> 06:48:07.959
and it moves very gently and slowly automatically with each

1411
06:48:08.240 --> 06:48:23.279
breath you take. As you focus on how your chest

1412
06:48:28.439 --> 06:49:09.360
feels when you breathe, move in your focus to your forearms,

1413
06:49:11.799 --> 06:49:28.000
your elbows. Maybe you're able to very gently and slowly

1414
06:49:30.400 --> 06:49:38.799
tense the muscles in your forearms, and when you do

1415
06:49:38.880 --> 06:49:56.880
that you can feel your elbows as well, very gently

1416
06:50:00.759 --> 06:50:31.000
and slowly, gently and softly. I'm sad your forearms and

1417
06:50:31.279 --> 06:51:05.840
delpos no. Focus the rest your back, your upper back

1418
06:51:10.279 --> 06:51:27.759
and the middle the middle of your back. Again, this

1419
06:51:28.400 --> 06:51:38.479
part of your body moves. Also every time you pray.

1420
06:51:43.479 --> 06:51:45.000
You may not notice that.

1421
06:51:47.159 --> 06:51:55.000
Usually as you observe.

1422
06:51:56.919 --> 06:52:04.200
Your upper back, in the middle of your back, you

1423
06:52:04.279 --> 06:52:59.799
can really feel that gentle and movement m moving. You

1424
06:53:00.439 --> 06:53:16.680
focus into your hip area, your butties, your brain, those muscles,

1425
06:53:16.840 --> 06:53:53.759
and those bones in your midsection. Just noticing how your

1426
06:53:54.080 --> 06:54:17.319
hips feel. Right now, you can very very gently move

1427
06:54:17.639 --> 06:54:32.400
your hips, maybe side to side, very gently and slo

1428
06:54:44.560 --> 06:55:03.680
very very gently, softly.

1429
06:55:10.639 --> 06:55:10.720
And.

1430
06:55:17.439 --> 06:55:34.240
Everything starts to slow down, including the thoughts in your

1431
06:55:34.319 --> 06:55:46.159
mind and your mind itself just starts to gradually. It

1432
06:55:46.200 --> 06:55:52.560
doesn't have to be instant, but just gradually starting to

1433
06:55:53.959 --> 06:56:02.840
It's almost like time is straight chin. It's a slower

1434
06:56:02.880 --> 06:56:10.799
pace to maybe what you're used to in your day

1435
06:56:10.840 --> 06:56:33.000
to day life. It's a slower movement of energy, very

1436
06:56:37.240 --> 06:56:45.720
small movements which make up the larger movements, which is

1437
06:56:45.759 --> 06:56:53.520
always the case. Now, when you move your hand, it

1438
06:56:53.599 --> 06:56:56.400
might seem like it's one movement, but it's lots of

1439
06:56:57.159 --> 06:57:05.360
minute different muscles moving in accordance with each other. And

1440
06:57:09.560 --> 06:57:21.880
what happens in this space that we're sharing is we

1441
06:57:22.119 --> 06:57:43.119
move from that big movement into those smaller movements. Starting

1442
06:57:43.159 --> 06:57:54.000
to focus on how your body feels, not just as

1443
06:57:54.040 --> 06:57:58.400
a whole, not just oh, i'm feel in this way.

1444
06:57:58.439 --> 06:58:05.639
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1445
06:58:05.840 --> 06:58:12.479
I'm feeling this way, I'm feeling that way. Starting to

1446
06:58:12.680 --> 06:58:24.119
notice that your body begins to present to you small

1447
06:58:25.000 --> 06:58:41.520
feelings around your body, small physical sensations in your legs,

1448
06:58:44.119 --> 06:58:57.360
whether pleasurable or not. Maybe resisting the temptation to label

1449
06:58:57.439 --> 06:59:07.840
them or to judge them those feelings, just thinking them,

1450
06:59:07.880 --> 06:59:20.880
thinking about them is just being neutral, just feelings, not

1451
06:59:21.080 --> 06:59:32.159
being particularly concerned, but just noticing what your body is

1452
06:59:32.279 --> 06:59:46.360
telling you. Feelings in your arms, instead of feeling the

1453
06:59:46.400 --> 06:59:56.479
whole of the arm, maybe notice those individual feelings, all

1454
06:59:56.520 --> 07:00:08.639
those different muscles and the skin, the hairs of your arms,

1455
07:00:10.520 --> 07:00:24.599
all the internal parts of your arms, the veins, the bones.

1456
07:00:27.439 --> 07:00:33.520
Just being aware of maybe your elbow on your right

1457
07:00:33.639 --> 07:00:44.279
arm has a certain feeling, maybe your left wrist also

1458
07:00:44.560 --> 07:01:08.159
has its own individual physical sensation. What about your forearm

1459
07:01:08.599 --> 07:01:20.840
when your right arm, you're right forearm. There may not

1460
07:01:20.959 --> 07:01:28.759
be any particular feeling that you could even give a

1461
07:01:28.840 --> 07:01:36.080
name to, may not feel like anything other than just

1462
07:01:36.639 --> 07:01:47.119
a feeling. You know, it's there. The feelings in your shoulders,

1463
07:01:49.880 --> 07:01:53.680
perhaps your shoulders when you think about them, kind of

1464
07:01:53.720 --> 07:01:58.759
almost like they're the same, you know, the same feeling.

1465
07:02:00.639 --> 07:02:03.919
What it's like both of your shoulders are just one thing.

1466
07:02:05.759 --> 07:02:16.799
Of course they're not. And when you focus on your

1467
07:02:16.880 --> 07:02:25.119
left shoulder and then on your right shoulder, maybe find

1468
07:02:25.279 --> 07:02:30.680
that you move the muscles a little bit, maybe tense

1469
07:02:30.759 --> 07:02:56.119
the muscles gently, noticing the difference in each shoulder and

1470
07:02:56.200 --> 07:03:12.040
your lower back, the left side of your lower back

1471
07:03:12.240 --> 07:03:23.680
and the right side of your lower back of course

1472
07:03:23.759 --> 07:03:36.000
that connection to your buttocks and to your hips, and

1473
07:03:36.119 --> 07:03:49.520
also moving up into the middle of your back. And

1474
07:03:49.680 --> 07:03:53.680
sometimes like right now, actually I want to focus on

1475
07:03:53.720 --> 07:03:59.319
their part. When I focused on my buttocks and then

1476
07:03:59.360 --> 07:04:03.720
I focused on the middle of my back, I almost

1477
07:04:03.720 --> 07:04:06.520
felt like the muscles in my lower back were being

1478
07:04:06.799 --> 07:04:18.279
stretched very gently, just stretched a little bit. Even though

1479
07:04:18.319 --> 07:04:27.400
I wasn't doing anything to try to stretch your lower back,

1480
07:04:27.759 --> 07:04:36.000
it just seemed to happen. The feeling of very gently

1481
07:04:37.479 --> 07:04:58.919
stretching your lower back comes along. I have feeling in

1482
07:04:59.000 --> 07:05:20.000
your chest, just noticing what sensations you are experiencing in

1483
07:05:20.040 --> 07:05:37.200
your chest right now. And there's so much of the chest. Obviously,

1484
07:05:37.240 --> 07:05:40.840
there's the collar bone leading to the chest. You've got

1485
07:05:40.880 --> 07:05:49.520
the chest bone, You've got the muscles in your chest.

1486
07:05:52.279 --> 07:05:58.560
Of course, if you're female, there's possibly the breasts. Your

1487
07:05:58.639 --> 07:06:07.000
male you've got the different well why not that different

1488
07:06:07.040 --> 07:06:14.319
these days, but there may be more muscles at the

1489
07:06:14.319 --> 07:06:21.759
top of the chest, but at the side underneath it's

1490
07:06:21.840 --> 07:06:24.840
pretty much the same. Whether you're a man or a woman.

1491
07:06:25.680 --> 07:06:31.479
There's muscles there, muscles that stretch out to your back

1492
07:06:32.639 --> 07:06:36.240
as well as breast tissue which stretches and moves into

1493
07:06:36.279 --> 07:06:52.520
your back. To just being aware of your chest, being

1494
07:06:59.639 --> 07:07:19.599
with whatever feeling there is in your chest. And when

1495
07:07:19.599 --> 07:07:27.479
I noticed that, I focus on my chest, I feel

1496
07:07:27.520 --> 07:07:32.159
it in my back and my upper back. I mean,

1497
07:07:32.200 --> 07:07:35.159
I guess the obvious reason would be because you know,

1498
07:07:35.200 --> 07:07:46.040
I'll breathe in in then it stretches my chest and

1499
07:07:46.240 --> 07:07:59.759
my back at the same time. It feels it feels

1500
07:07:59.759 --> 07:08:11.599
like doesn't feel I got a little bit of pain

1501
07:08:11.680 --> 07:08:18.319
in my right chest a little bit, not pain, but

1502
07:08:18.439 --> 07:08:28.720
little discomfort, maybe stiffness possibly, I don't know. I noticed

1503
07:08:28.759 --> 07:08:38.639
my shoulders also wanting to flex for some reason. I

1504
07:08:38.680 --> 07:08:46.639
think that's probably part of my upper back, that connection

1505
07:08:46.840 --> 07:08:51.279
between my shoulders and my upper back, because I can

1506
07:08:51.319 --> 07:08:56.159
move my shoulders and stretch the muscles in my back,

1507
07:08:58.639 --> 07:09:05.159
moving the shoulders backwards or up, which then moves. I

1508
07:09:05.240 --> 07:09:21.400
think it's the scapulous in your back. It feels quite nice. Actually,

1509
07:09:26.680 --> 07:09:29.919
a good thing about this is you can, if you

1510
07:09:30.000 --> 07:09:44.000
want to, you can just flex or stimulate the various

1511
07:09:44.159 --> 07:09:51.680
muscles in your body gently in order to get more

1512
07:09:51.680 --> 07:10:02.000
of a sense of how they feel. And when you're relaxing,

1513
07:10:06.799 --> 07:10:10.919
when you do tense and muscle and you let it

1514
07:10:11.000 --> 07:10:18.400
go and you let it relax, it relaxes way more

1515
07:10:20.000 --> 07:10:30.080
than it would normally. That you have to feel that

1516
07:10:30.119 --> 07:10:34.080
you're able to do that. There's no point doing it

1517
07:10:34.200 --> 07:10:40.040
if there's an issue with the per part of your body.

1518
07:10:43.520 --> 07:10:50.119
You need to be gentle with yourself at all times

1519
07:10:52.680 --> 07:11:04.240
when relaxing deeply. It's important to be kind to yourself.

1520
07:11:11.759 --> 07:11:20.279
As you notice your mind. How much has your mind

1521
07:11:20.599 --> 07:11:47.840
slowed down since we started this recording? How came and

1522
07:11:48.040 --> 07:11:59.439
peaceful is your mind right now? We have nothing to

1523
07:11:59.479 --> 07:12:09.439
think about and just my voice to listen to. Because

1524
07:12:09.479 --> 07:12:20.439
you know, the intention behind this recording is relaxation. At

1525
07:12:20.479 --> 07:12:26.919
the very least, for you to feel more relaxed at

1526
07:12:26.959 --> 07:12:30.319
the end of the recording than you did at the beginning,

1527
07:12:35.439 --> 07:12:44.119
at the very least, for your mind to slow down

1528
07:12:47.000 --> 07:13:00.080
because your body continues to relax, because that's what you

1529
07:13:01.439 --> 07:13:21.240
want to happen, that's what you expect to happen, for

1530
07:13:21.479 --> 07:13:39.880
relaxation to fill your body, maybe calm in your mind

1531
07:13:41.159 --> 07:13:54.200
to the point of boredom. When you start maybe to

1532
07:13:54.319 --> 07:14:36.080
drift away dressing, it's almost as if you're moving further

1533
07:14:36.240 --> 07:14:44.520
away from your body in your mind, just leaving that there,

1534
07:14:52.479 --> 07:14:56.799
kind of liking it an escape pod in a spaceship

1535
07:14:57.159 --> 07:15:00.319
a movie, a space movie, you know, and when it

1536
07:15:00.439 --> 07:15:07.080
gets a little pardon it, since the man far away

1537
07:15:07.479 --> 07:15:35.840
from the spaceship, safe to dream and continue to relax,

1538
07:15:56.080 --> 07:16:16.880
drift in so slow.

1539
07:16:29.680 --> 07:16:47.000
And be so so.

1540
07:16:47.680 --> 07:17:33.479
Rare and peace and focusing on the feeding of those

1541
07:17:34.880 --> 07:17:50.000
individual parts of your body. That's a relaxing. One by one,

1542
07:17:53.680 --> 07:18:06.080
you may find that every now and then you realize

1543
07:18:06.200 --> 07:18:17.119
that you aren't listening to my voice because your mind

1544
07:18:17.639 --> 07:18:32.439
started to imagine something different, maybe started to almost move

1545
07:18:32.599 --> 07:18:41.720
into some kind of a dreamy state, and then you

1546
07:18:41.799 --> 07:18:49.520
become aware of my voice again. And even though you

1547
07:18:49.599 --> 07:18:55.840
may want to focus on my voice, you may also

1548
07:18:56.520 --> 07:19:10.400
wish to how your mind to just drift naturally into

1549
07:19:10.479 --> 07:19:32.080
that space of comfort and safety. As you feel more

1550
07:19:32.520 --> 07:19:45.840
comfort spreading through your body like a warm blanket covering

1551
07:19:45.919 --> 07:19:59.880
you gently, keeping your body at just the perfect temperature,

1552
07:20:10.360 --> 07:20:20.759
and even if you can hear background sounds, they just

1553
07:20:22.159 --> 07:20:36.000
don't seem to matter anymore. There's that sense of peace

1554
07:20:38.439 --> 07:20:53.000
spreads through your mind like a gentle breeze, yet strong

1555
07:20:53.119 --> 07:21:09.159
enough to blow away all negativity, strong enough to remove

1556
07:21:09.680 --> 07:21:19.720
from your mind any anxiety or stress that was there before,

1557
07:21:28.040 --> 07:21:36.959
and blow away any other thoughts or feelings that just

1558
07:21:38.759 --> 07:22:03.200
don't fit with the sense relaxation that is feeling your

1559
07:22:03.240 --> 07:22:26.680
body and your mind. Unless you focus on your mind.

1560
07:22:28.319 --> 07:22:33.599
The count down from ten down to one, and with

1561
07:22:33.959 --> 07:22:56.200
each number you hear, your mind will become slightly more

1562
07:22:59.200 --> 07:23:10.119
relax just just slightly so, from ten down to nine,

1563
07:23:10.919 --> 07:23:17.919
just a slight movement, from nine down to eight, just

1564
07:23:17.959 --> 07:23:35.880
another small change in how you feel. Eight down to seven.

1565
07:23:37.840 --> 07:23:43.279
That feeling is a gap, almost like a gap that

1566
07:23:43.599 --> 07:23:53.319
starts to get wider, the gap between those feelings that

1567
07:23:53.439 --> 07:24:00.520
you used to have in your mind compare to the

1568
07:24:00.560 --> 07:24:08.080
feelings you have there growing now, feelings of comfort and

1569
07:24:08.319 --> 07:24:20.040
security and confidence, and the gap becomes wider. Eight down

1570
07:24:20.119 --> 07:24:26.959
to seven, seven, down to six, and when you get

1571
07:24:27.000 --> 07:24:34.080
to five, your mind will start to have a certain

1572
07:24:35.439 --> 07:24:47.040
physical sensation, most like there's a magnet outside of your

1573
07:24:47.119 --> 07:24:53.959
head sucking the tension and the stress and any remaining

1574
07:24:55.040 --> 07:25:01.439
feelings that you don't want, sucking them out through your skull.

1575
07:25:07.200 --> 07:25:12.400
And in down to four you can start to really

1576
07:25:12.919 --> 07:25:25.959
experience that sense of not just emptiness, but space, a

1577
07:25:26.080 --> 07:25:35.040
place full of fresh air, the place where you can stretch.

1578
07:25:38.319 --> 07:25:41.040
It's almost as if as you go down to four

1579
07:25:41.799 --> 07:25:50.639
and three your mind is expanding, with this sense of

1580
07:25:51.279 --> 07:25:56.080
peace and tranquility growing.

1581
07:25:58.240 --> 07:25:59.200
As it moves.

1582
07:25:59.000 --> 07:26:07.119
Down to When you get to one, in your mind

1583
07:26:09.759 --> 07:26:18.360
just feels exactly how you want to feel. It's almost

1584
07:26:21.159 --> 07:26:35.880
a perfect feeling, maybe a sensation that you'd like to

1585
07:26:36.119 --> 07:26:48.919
keep a place that's safe, where nothing can affect you

1586
07:26:49.959 --> 07:27:05.759
at all, and you can stay in that that space

1587
07:27:05.880 --> 07:27:15.799
of comfort and confidence, confident in your own ability to

1588
07:27:15.959 --> 07:27:22.680
create this space and this feeling of comfort within your

1589
07:27:22.840 --> 07:27:33.639
own mind just by counting and ten down to one.

1590
07:27:34.520 --> 07:27:39.119
And this is something that you can do yourself when

1591
07:27:39.119 --> 07:27:46.439
you're on your own, the time, when you can maybe

1592
07:27:46.599 --> 07:27:55.240
sit down, maybe just for a few minutes, close your eyes,

1593
07:27:59.040 --> 07:28:01.479
just count slowly.

1594
07:28:01.479 --> 07:28:02.479
From ten.

1595
07:28:05.080 --> 07:28:22.639
Down to one and re experience these feelings in your mind.

1596
07:28:22.880 --> 07:28:27.240
And when you feel that way in your mind, your

1597
07:28:27.279 --> 07:28:41.959
body copies your mind, and that feeling is spread through

1598
07:28:42.040 --> 07:28:49.159
your spine and your nervous system into every part of

1599
07:28:49.240 --> 07:29:01.840
your body, travels through your blood stream, feeling and relaxing

1600
07:29:04.000 --> 07:29:22.040
every particle of your existence. Now we can we can

1601
07:29:22.159 --> 07:29:30.560
practice this a few times before the end of the recording,

1602
07:29:31.200 --> 07:29:37.080
and then you can practice on your own. And each

1603
07:29:37.319 --> 07:29:51.279
time you count from tenbun one, the feelings of comfort, calmness.

1604
07:29:50.720 --> 07:29:52.439
And deep.

1605
07:29:54.080 --> 07:30:11.520
Deep relaxation becomes stronger, deeper, filling your mind and your

1606
07:30:11.680 --> 07:30:21.080
brain with these positive chemicals, the spread throughout your body,

1607
07:30:22.599 --> 07:30:31.520
relaxing you so quickly, relaxing your whole body and mind

1608
07:30:34.200 --> 07:30:47.319
so very, very easily, just by counting from ten down

1609
07:30:47.360 --> 07:30:54.479
to one. That's what we're going to do it. Now,

1610
07:30:55.119 --> 07:30:59.119
I'm going to count from ten down to one I'd

1611
07:30:59.240 --> 07:31:03.599
like you to repeat the number after me. So when

1612
07:31:03.599 --> 07:31:12.240
I say ten, you can just repeat to yourself ten.

1613
07:31:17.799 --> 07:31:27.200
Just notice, be aware of how you feel in your

1614
07:31:27.319 --> 07:31:36.880
mind and your body. Then when I say nine, you

1615
07:31:36.919 --> 07:31:52.759
can repeat to yourself nine again, noticing the increase in

1616
07:31:52.959 --> 07:32:00.959
comfort and calmness in your mind and in your body.

1617
07:32:06.919 --> 07:32:16.400
The same when I say eight, I want to say seven, six,

1618
07:32:18.799 --> 07:32:33.479
I want I say five, four, when I say three, two,

1619
07:32:37.599 --> 07:32:42.560
and lastly you want to say one, you can repeat

1620
07:32:42.840 --> 07:32:43.799
that number.

1621
07:32:51.240 --> 07:32:51.400
Now.

1622
07:32:51.520 --> 07:32:57.119
Of course, when you do this on your own without

1623
07:32:57.200 --> 07:33:02.319
listening to me, you can say the numbers or whatever

1624
07:33:03.840 --> 07:33:12.319
speed that you feel is necessary for you, so you

1625
07:33:12.400 --> 07:33:18.279
can adapt. So if you feel you want to say

1626
07:33:18.319 --> 07:33:24.200
the numbers ten down to one faster than I do,

1627
07:33:25.919 --> 07:33:28.520
then you go ahead and do that. Or if you

1628
07:33:28.680 --> 07:33:32.720
feel when you do it yourself, then you'd like to

1629
07:33:32.919 --> 07:33:41.319
have more more space between the numbers, maybe take a

1630
07:33:41.360 --> 07:33:48.200
lot longer to get from ten all the way down

1631
07:33:48.799 --> 07:34:05.799
to one, that's your choice also to do. So I'm

1632
07:34:05.840 --> 07:34:14.279
going to count from ten down to one, and when

1633
07:34:14.319 --> 07:34:18.119
I get to one, that will be the end of

1634
07:34:18.200 --> 07:34:24.959
this recording, unless, of course, you're listening with music and

1635
07:34:25.080 --> 07:40:27.240
the music will continue ten nine, fight four twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1636
07:40:31.439 --> 07:40:59.680
three two one. Now open your eyes, noticing how you

1637
07:40:59.720 --> 07:41:06.159
feel pyically feel having counted down from twenty to one,

1638
07:41:07.720 --> 07:41:12.840
allowing stress and tension to leave through your fingertips and

1639
07:41:12.880 --> 07:41:19.200
your toes. And as you focus on your fingertips, maybe

1640
07:41:19.240 --> 07:41:25.520
they feel a little bit tingly, which is I suppose

1641
07:41:25.560 --> 07:41:30.200
quite an understanding considering the tension has been exiting your

1642
07:41:30.240 --> 07:41:39.200
body through your fingertips. So now I'm going to count

1643
07:41:39.240 --> 07:41:46.400
from twenty down to one again. This time you're going

1644
07:41:46.439 --> 07:41:52.720
to feel relief of tension and stress in the anxiety

1645
07:41:52.799 --> 07:42:05.159
that you may have leaving through your stomach, just leaving

1646
07:42:05.240 --> 07:42:11.119
through your stomach, almost as if it's just releasing the

1647
07:42:11.200 --> 07:42:16.599
whole of your stomach. You'll navel to just above your

1648
07:42:16.680 --> 07:42:20.520
chest or below your chest, rather so surround in your

1649
07:42:20.560 --> 07:42:25.959
belly button area, the whole area. You can feel the

1650
07:42:25.959 --> 07:42:33.639
tension of your body wherever's left, just releasing from that area,

1651
07:42:33.759 --> 07:42:36.599
and you may notice that your stomach will become very

1652
07:42:36.720 --> 07:42:45.479
relaxed as I countdown from twenty down to one. Now

1653
07:42:48.159 --> 07:43:48.040
twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1654
07:43:48.439 --> 07:44:25.080
eight seven six bye oh three two what And you

1655
07:44:25.080 --> 07:44:27.720
can open your eyes again if you choose, or you

1656
07:44:27.720 --> 07:44:33.680
can just keep them closed because it feels relaxing. Just

1657
07:44:33.759 --> 07:44:38.680
notice how your stomach feels. I notice as your focus,

1658
07:44:38.880 --> 07:44:44.119
just do a little scan of your body. Just notice

1659
07:44:44.159 --> 07:44:57.279
how your body feels, focusing on upper body, your back, chest, stomach, legs, arms, hands, feet,

1660
07:45:00.279 --> 07:45:07.240
just noticing, and you know, you may start to feel

1661
07:45:09.720 --> 07:45:13.560
more of a sense of tiredness, which may be the

1662
07:45:13.599 --> 07:45:19.680
reason you're listening to this recording, because you would like

1663
07:45:19.880 --> 07:45:29.400
to let go completely of everything and drift off into

1664
07:45:29.439 --> 07:45:36.119
a nice, natural, calm, relaxing sleep.

1665
07:45:43.680 --> 07:45:44.520
So now we're going.

1666
07:45:44.520 --> 07:45:54.000
To focus on your forehead, and if you choose, you

1667
07:45:54.040 --> 07:45:58.880
can incorporate your eyes in this focus as well. So

1668
07:45:59.000 --> 07:46:04.520
your forehead and your eyes, it's that whole area basically

1669
07:46:05.400 --> 07:46:08.400
almost as if you were wearing a mask, you know,

1670
07:46:08.520 --> 07:46:13.560
like a I don't know, a Batman mask or something.

1671
07:46:13.799 --> 07:46:13.880
Or.

1672
07:46:16.000 --> 07:46:18.680
I'm trying to fa zorrow or something, you know, the

1673
07:46:18.759 --> 07:46:21.840
kind of mask that covers your eyes but also covers

1674
07:46:21.919 --> 07:46:28.520
quite a lot of the forehead. And focusing on that area,

1675
07:46:28.720 --> 07:46:31.000
because that's the area that we're now going to release

1676
07:46:31.880 --> 07:46:37.439
tension and stress from your mind, from your brain, from

1677
07:46:37.479 --> 07:46:41.639
your mind, and any tension that you may have remaining

1678
07:46:41.680 --> 07:46:46.479
in your face, in your neck and your jaw, in

1679
07:46:46.560 --> 07:46:53.040
your eyes, your forehead, or your scalp. So basically, any

1680
07:46:53.319 --> 07:46:59.319
tension within your head area, including your mind and your brain,

1681
07:47:03.200 --> 07:47:07.799
that's going to be released through your fullhead in your eyes.

1682
07:47:11.720 --> 07:47:17.240
As I count down again from twenty down to one

1683
07:47:17.919 --> 07:48:44.520
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1684
07:48:48.599 --> 07:49:14.599
three one, Noticing as you scan your face withdraw your

1685
07:49:14.680 --> 07:49:23.439
eyes with cheap bones, your ears, your forehead, your scalp,

1686
07:49:24.880 --> 07:49:28.560
your neck, the back of your neck, in the front

1687
07:49:28.599 --> 07:49:32.439
of your neck, the side of your neck, and your throat.

1688
07:49:38.720 --> 07:49:49.840
Noticing being aware of the comfort, increased feeling, the relaxation,

1689
07:49:51.959 --> 07:49:56.880
not just in your head and neck and mind, also

1690
07:49:57.319 --> 07:50:06.840
the rest of your body. Just notice how loose and

1691
07:50:07.119 --> 07:50:10.880
calm you feel, and how easily.

1692
07:50:12.520 --> 07:50:14.159
It is to just let.

1693
07:50:14.000 --> 07:50:40.840
Go completely, let go completely, how easily That's what I'm

1694
07:50:40.840 --> 07:50:44.319
going to do now, is I wanted to focus on

1695
07:50:44.360 --> 07:50:52.599
the top of your head and We're going to allow

1696
07:50:53.560 --> 07:51:01.959
every last piece of tension or stress that might be

1697
07:51:02.240 --> 07:51:07.279
lingering or hiding in your body or mind or my

1698
07:51:07.439 --> 07:51:14.159
head to just be sucked out on the top of

1699
07:51:14.200 --> 07:51:18.360
your head and released.

1700
07:51:21.479 --> 07:51:22.159
Into the air.

1701
07:51:23.400 --> 07:51:29.639
One sucked out into the clouds. Imagine a big cloud

1702
07:51:29.680 --> 07:51:36.119
above your head's like a whirlpool, and this can suck

1703
07:51:36.279 --> 07:51:42.959
that tension out the top of your head and just

1704
07:51:43.080 --> 07:51:52.360
take away the good should focus. Imagine an opening on

1705
07:51:52.439 --> 07:51:56.919
the top of your head with that tension and stress

1706
07:51:57.000 --> 07:52:02.479
and any remaining issues be worries of concerns that have

1707
07:52:02.759 --> 07:52:07.240
no use to you. Now you can all be sucked.

1708
07:52:06.840 --> 07:52:08.360
Down at the top of your head.

1709
07:52:09.959 --> 07:52:16.279
I've taken away as I count down again from twenty

1710
07:52:16.360 --> 07:53:55.080
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1711
07:53:59.000 --> 07:54:05.400
Five, four.

1712
07:54:09.240 --> 07:54:44.080
Three two. Wha, bree, I'm noticing how you feel, how

1713
07:54:44.200 --> 07:54:52.759
relaxed and calm you physically and mentally feel right now,

1714
07:54:58.159 --> 07:55:08.000
How peace for your mind feels. It feels so nice

1715
07:55:08.159 --> 07:55:14.680
to just let go, to give yourself some space to

1716
07:55:14.880 --> 07:55:26.799
breathe easily, to think calmly, just to take a break

1717
07:55:26.880 --> 07:55:34.319
from all that pointless worry and concerns about things that

1718
07:55:35.159 --> 07:55:45.080
you don't need to think about right now, because this

1719
07:55:45.319 --> 07:55:46.639
is your time.

1720
07:55:46.639 --> 07:55:47.319
To let go.

1721
07:55:48.520 --> 07:55:58.319
This is your space to enjoy feeling deeply relaxed, peaceful

1722
07:55:58.439 --> 07:56:05.840
in your mind, relaxed in your body. They can feel

1723
07:56:06.279 --> 07:56:16.119
so good, so nice to just not have to do anything,

1724
07:56:18.400 --> 07:56:27.439
to be able to really enjoy that serenity that comes

1725
07:56:28.840 --> 07:56:41.959
with letting go completely, that peacefulness that comes with being

1726
07:56:42.599 --> 07:56:53.919
in this peaceful space. And you can keep this sense

1727
07:56:54.080 --> 07:57:05.959
of calmness for as long as you choose. If you

1728
07:57:06.200 --> 07:57:12.880
choose to drift off into a deep, healing, natural sleep,

1729
07:57:14.159 --> 07:57:20.880
then you can do that. It's completely up to you,

1730
07:57:25.680 --> 07:57:30.400
and you can keep this feeling of calmness physically and

1731
07:57:30.439 --> 07:57:36.479
in your mind as long as you choose to feel

1732
07:57:36.639 --> 07:57:52.200
completely relaxed, completely relax And I'd like you to make

1733
07:57:52.319 --> 07:58:05.959
up your mind that you're going to relax, and I

1734
07:58:06.000 --> 07:58:09.279
want to explore that with you. What it feels like

1735
07:58:09.479 --> 07:58:17.799
when you actually decide that you're going to relax, not

1736
07:58:18.040 --> 07:58:24.319
forcing yourself, but giving yourself that. I guess it is

1737
07:58:24.360 --> 07:58:29.400
a command, really, isn't it. When you're telling yourself relax

1738
07:58:31.560 --> 07:58:36.880
in a gentle but firm way, that only you can

1739
07:58:36.919 --> 07:58:41.880
really tell yourself in that way. You can't really have

1740
07:58:41.919 --> 07:58:46.680
someone else saying to you, now it relax, relax, you know,

1741
07:58:47.560 --> 07:58:50.880
and it needs to be gentle. But you can't someone

1742
07:58:50.880 --> 07:58:58.000
else can't really have the same the same kind of

1743
07:58:58.520 --> 07:59:07.479
influence or power that you have over your own physicality,

1744
07:59:08.279 --> 07:59:10.040
over how you feel.

1745
07:59:15.560 --> 07:59:20.479
Because when you say it to yourself, it means more.

1746
07:59:21.560 --> 07:59:28.119
It's personal, and your brain and your unconscious mind and

1747
07:59:28.159 --> 07:59:34.759
your body listens to what you say. So, for example,

1748
07:59:35.319 --> 07:59:37.959
we'll test it out and do a little test, a

1749
07:59:38.000 --> 07:59:41.840
few little tests along the way, and you can get

1750
07:59:41.959 --> 07:59:48.439
more of an idea of the force, the positive force

1751
07:59:48.599 --> 07:59:55.360
that you can have in creating a sense of comfort

1752
07:59:55.520 --> 08:00:02.200
and relaxation in your body and your mind quite just

1753
08:00:02.560 --> 08:00:12.919
by you telling yourself to relax. So I'm going to

1754
08:00:13.040 --> 08:00:20.000
start by it's focus on your hands. To focus on

1755
08:00:20.000 --> 08:00:23.599
your hands and just tell your hands to relax. I

1756
08:00:23.799 --> 08:00:30.840
just say relax. As you focus on your hands, you

1757
08:00:30.880 --> 08:00:35.400
could say my hands are relaxed, or I want my

1758
08:00:35.479 --> 08:00:39.680
hands to relax. But I think if you actually do

1759
08:00:39.720 --> 08:00:47.799
it directly by focusing and imagining that your hands can

1760
08:00:48.000 --> 08:00:50.319
hear what you're saying, you know, like they've got little

1761
08:00:50.360 --> 08:00:56.119
ears which is a little weird. So talking to your

1762
08:00:56.159 --> 08:01:13.000
hands and just say relax. Noticin how your hands start

1763
08:01:13.080 --> 08:01:28.520
to relax. Now focus on your eyes and tell your

1764
08:01:28.520 --> 08:01:32.040
eyes to relax. You just say in the same word

1765
08:01:32.840 --> 08:01:41.080
relax and find the right tone for you. You know,

1766
08:01:41.279 --> 08:01:48.240
I might say relax, but you you might say relax

1767
08:01:49.319 --> 08:01:54.799
or relax. You know, you might say it differently to yourself,

1768
08:01:55.680 --> 08:02:02.279
and that's important for you to gauge what feels right

1769
08:02:02.599 --> 08:02:08.959
for you. To just tell your eyes to relax whilst

1770
08:02:09.040 --> 08:02:13.080
focusing on your eyes, your eyelids, the muscles around your eyes,

1771
08:02:13.919 --> 08:02:21.880
your eyebrows, and just tell your eyes directly relax.

1772
08:02:23.759 --> 08:02:24.080
Now.

1773
08:02:50.720 --> 08:03:00.919
Now, I just did that myself, And sometimes you may

1774
08:03:01.000 --> 08:03:05.720
feel that you need a bit more time for the

1775
08:03:05.759 --> 08:03:09.479
different parts to relax, you know, because I start talking

1776
08:03:09.520 --> 08:03:14.880
again and maybe that part hasn't relaxed fully. But what

1777
08:03:15.119 --> 08:03:17.599
happened is that it would just continue to relax even

1778
08:03:17.639 --> 08:03:24.880
though I'm talking. And that's happened with my eyes. Something

1779
08:03:24.880 --> 08:03:29.759
else I noticed is when I started focusing on my eyes,

1780
08:03:30.000 --> 08:03:33.560
that actually almost became They got worse before they got

1781
08:03:33.599 --> 08:03:36.599
better in a way. So I felt a degree of

1782
08:03:36.759 --> 08:03:43.439
tension growing in my eyes. And then disappearing. So I

1783
08:03:43.479 --> 08:03:46.360
think what that was really was just me becoming more

1784
08:03:46.439 --> 08:03:52.599
aware of the tension that was already there that I

1785
08:03:52.799 --> 08:03:57.560
wasn't I wasn't focused on it before, so I wasn't

1786
08:03:57.680 --> 08:04:15.959
really acknowledging it or really conscious to those feelings. Yeah,

1787
08:04:16.080 --> 08:04:19.520
my eyes is still continuing to relax, as well as

1788
08:04:19.520 --> 08:04:25.479
my hands. Actually, my hands have got a certain kind

1789
08:04:25.520 --> 08:04:31.560
of energy, like not buzzing, but I can kind of

1790
08:04:33.919 --> 08:04:39.799
feel a degree of energy in my hands. Maybe that's

1791
08:04:39.840 --> 08:04:44.439
where the tension is being released. Maybe that's the cause

1792
08:04:44.520 --> 08:04:54.040
in that the next part, I think we should focus

1793
08:04:54.080 --> 08:04:56.479
on the back of the neck. That's a part was

1794
08:04:56.560 --> 08:05:01.360
quite often well for me, holds tension. I don't know

1795
08:05:01.360 --> 08:05:05.240
about it for yourself, but I think it's quite a

1796
08:05:05.400 --> 08:05:12.880
standard place where tension is sometimes held. So, and I'm

1797
08:05:12.919 --> 08:05:16.080
doing exactly what you're doing as you do it as well,

1798
08:05:16.159 --> 08:05:20.200
so I'm telling my body parts to relax as well.

1799
08:05:20.880 --> 08:05:22.759
So if you tell your neck at the back of

1800
08:05:22.799 --> 08:05:25.400
your neck, focus on the back of your neck and

1801
08:05:25.560 --> 08:05:32.959
just say relax in your own words, in your own tone,

1802
08:05:33.279 --> 08:05:36.159
in your own voice. You can say out loud, or

1803
08:05:36.200 --> 08:05:40.599
you can just say it to yourself internally. But you're

1804
08:05:40.680 --> 08:05:45.200
focusing and you're saying it literally to the back.

1805
08:05:45.040 --> 08:05:48.080
Of your neck, as if the back of your neck.

1806
08:05:47.919 --> 08:05:54.599
Can actually hear what you're saying. So do that now,

1807
08:05:54.799 --> 08:05:57.000
just say relax.

1808
08:05:56.959 --> 08:05:59.880
To the back of your neck and I'll do the same.

1809
08:06:38.720 --> 08:06:42.240
Then what I noticed, and you may have had similar

1810
08:06:42.319 --> 08:06:46.799
thing is, even though I was focusing on the back

1811
08:06:46.840 --> 08:06:59.240
of my neck, other parts started to show themselves to me,

1812
08:06:59.479 --> 08:07:02.560
or maybe because they want to be relaxed as well,

1813
08:07:02.599 --> 08:07:07.080
but I started noticing the feelings in my shoulders, at

1814
08:07:07.119 --> 08:07:12.919
tension in my shoulders and in my upper back. Whether

1815
08:07:12.959 --> 08:07:18.639
that was because my back of my neck was saying, well,

1816
08:07:18.639 --> 08:07:23.639
I'm pretty much okay. It's the other parts that need attention,

1817
08:07:30.040 --> 08:07:33.080
but my low back of my neck is still relaxing.

1818
08:07:34.520 --> 08:07:37.000
But I just became more aware of other parts that

1819
08:07:37.240 --> 08:07:45.919
needed attention. Now, this might happen and it's not. It

1820
08:07:45.959 --> 08:07:49.400
doesn't mean that it's going wrong. It just means you're

1821
08:07:49.479 --> 08:07:56.200
being notified with more places that also want to feel relaxed.

1822
08:07:59.400 --> 08:08:02.439
So I'm I'm going to focus on my upper back.

1823
08:08:03.720 --> 08:08:07.479
So you can do the same. Even if you don't

1824
08:08:07.560 --> 08:08:13.119
have any feelings of tension that robbeous in your upper back.

1825
08:08:14.919 --> 08:08:19.560
If you just focus on your back and the whole

1826
08:08:19.639 --> 08:08:24.400
area from the shoulder blades down to the middle of

1827
08:08:24.439 --> 08:08:28.799
your back down the spine, and with me, it's more

1828
08:08:28.840 --> 08:08:30.959
the shoulder blades that are more.

1829
08:08:35.319 --> 08:08:36.080
Yeah, that's the.

1830
08:08:36.119 --> 08:08:44.799
Parts that really sort of giving me the nod that

1831
08:08:44.919 --> 08:08:45.799
it needs to relax.

1832
08:08:45.880 --> 08:08:47.799
In the sound, it's going to ask that part to.

1833
08:08:47.759 --> 08:08:50.919
Relax, and you can do the same now.

1834
08:09:01.880 --> 08:09:20.439
Relaxed upper back. Something strange happened there, and this often happens.

1835
08:09:20.479 --> 08:09:21.240
I've been doing this.

1836
08:09:21.319 --> 08:09:30.200
For sixteen years or something, and often I'm on I'm surprised,

1837
08:09:30.959 --> 08:09:37.799
but amazed really that there can be a feeling. So

1838
08:09:37.959 --> 08:09:40.040
when I was focusing.

1839
08:09:39.599 --> 08:09:42.560
On the back of my neck, my upper back was.

1840
08:09:43.360 --> 08:09:47.560
Starting to feel quite stressed and in need of attention.

1841
08:09:50.000 --> 08:09:53.119
As soon as I started talking to you about my

1842
08:09:53.240 --> 08:09:58.360
upper back and talking about, you know, getting ready to

1843
08:09:58.479 --> 08:10:03.799
ask the upper back relax, why the back already started

1844
08:10:03.840 --> 08:10:09.400
to relax. It's almost as if it doesn't need to

1845
08:10:09.439 --> 08:10:20.040
hear the words, just needs attention, just needs to be noticed.

1846
08:10:28.759 --> 08:10:34.000
And that is something that often happens in this type

1847
08:10:34.040 --> 08:10:41.520
of situation, is when you start to relax a couple

1848
08:10:41.560 --> 08:10:45.840
of parts of your body, as we've done with our hands,

1849
08:10:46.639 --> 08:10:52.840
our eyes and their eyelids, and now back of the neck,

1850
08:10:56.560 --> 08:11:01.639
top of the back, upper back. The rest of the

1851
08:11:01.680 --> 08:11:09.319
body seems to just take notice and decide in its

1852
08:11:09.439 --> 08:11:17.240
own way to start relaxing. Other parts of your body

1853
08:11:17.919 --> 08:11:27.400
start to just become looser. I suppose it's kind of

1854
08:11:27.479 --> 08:11:31.159
like a bit of an avalanche. You know, the little

1855
08:11:31.240 --> 08:11:34.599
ball starts rolling, and before you know it, the whole

1856
08:11:34.639 --> 08:11:46.919
of your body is completely relaxed and can't And if

1857
08:11:46.959 --> 08:11:54.799
you focus on your face, you focus on your eyes,

1858
08:11:57.159 --> 08:12:03.599
your eyelids, your eyebrows, and the muscles around your eyes,

1859
08:12:08.479 --> 08:12:13.240
maybe you start to notice that your forehead is more

1860
08:12:13.279 --> 08:12:18.360
relaxed than it was. Maybe your face is more relaxed.

1861
08:12:21.040 --> 08:12:24.840
I would say my entire face is a lot more

1862
08:12:24.840 --> 08:12:38.560
relaxed than it was. So we're going to focus now

1863
08:12:38.759 --> 08:12:46.720
on your shoulders again, just like before. Just tell your shoulders.

1864
08:12:47.319 --> 08:12:49.639
I mean you can do them in the digity. You

1865
08:12:49.680 --> 08:12:53.599
can do the right shoulder and left shoulder. I just

1866
08:12:53.639 --> 08:12:58.040
generally do both at the same time. And just tell

1867
08:12:58.240 --> 08:13:00.720
your shoulders. As you focus, there's some of them in

1868
08:13:00.759 --> 08:13:06.919
your mind. Hope you're somehow you feel maybe you can

1869
08:13:07.240 --> 08:13:14.000
see them in your mind's eye. Just tell your shoulders

1870
08:13:17.720 --> 08:14:09.240
to relax as nice as they relax. But I do notice,

1871
08:14:10.840 --> 08:14:17.680
I mean, especially with my back, is the connection between

1872
08:14:17.840 --> 08:14:22.759
the different parts the back, the shoulders.

1873
08:14:22.200 --> 08:14:23.000
The neck.

1874
08:14:28.240 --> 08:14:32.720
Being all connected and being such a large part of

1875
08:14:32.759 --> 08:14:39.119
your body, it's always hard to separate them from each other.

1876
08:14:44.520 --> 08:14:50.000
And my lower back has started to relax on insane.

1877
08:14:53.560 --> 08:14:58.279
Maybe I'm going too slow, and that could be an

1878
08:14:58.319 --> 08:15:05.880
issue because we all go at different speeds. And the

1879
08:15:05.919 --> 08:15:08.880
idea at the beginning of this recording was for you

1880
08:15:09.000 --> 08:15:23.919
to be able to just say to yourself, relax without

1881
08:15:24.040 --> 08:15:30.360
focusing on any particular part of your body. Because when

1882
08:15:30.360 --> 08:15:40.240
you know that tenving your hands to relax and your

1883
08:15:40.400 --> 08:15:49.119
hand relax, you tell your eyelids and your eyes, the

1884
08:15:49.279 --> 08:15:59.400
muscles around your eyes and your eyebrows to relax, and

1885
08:15:59.520 --> 08:16:12.439
the you tell the back of your neck to relax,

1886
08:16:17.159 --> 08:16:35.240
and it relaxes. You till your alpha back to relax,

1887
08:16:44.959 --> 08:17:08.479
and it relaxes. You tell your shoulders to relax, and

1888
08:17:08.680 --> 08:17:36.479
they relaxed. And you told your hands to relax. They relaxed,

1889
08:17:36.880 --> 08:17:47.880
and they continued to relax. And you told your eyelids,

1890
08:17:50.200 --> 08:17:57.279
the muscles around your eyes, your eyebrows to relax. They

1891
08:17:57.360 --> 08:18:12.080
relaxed and continued to relax. When you told at the

1892
08:18:12.119 --> 08:18:15.479
back of your neck, wocus on the back of your

1893
08:18:15.520 --> 08:18:29.279
neck and told it to relax, it relaxed and continued

1894
08:18:30.720 --> 08:18:45.840
to relax. When you told your ulpa back to relax,

1895
08:18:47.759 --> 08:19:03.040
be relaxed and continued to relax. As with your shoulders,

1896
08:19:05.159 --> 08:19:11.799
you told your shoulders to relax, and your shoulders relaxed

1897
08:19:12.279 --> 08:19:14.959
and continued.

1898
08:19:19.040 --> 08:19:19.799
To relax.

1899
08:19:25.439 --> 08:19:30.919
And it's not just that, it's.

1900
08:19:33.040 --> 08:19:37.520
That the rest of your body has also been listening,

1901
08:19:39.159 --> 08:19:45.279
and that relaxation has been spreading. So from your eyes,

1902
08:19:45.599 --> 08:19:53.040
the relaxation spread to your forehead, around your face, into

1903
08:19:53.080 --> 08:20:06.959
your skin, into your jaw, into the front and sides

1904
08:20:07.040 --> 08:20:11.840
of your neck, all the way down your chest and stomach.

1905
08:20:18.479 --> 08:20:27.520
Your relaxed hands and shoulders meet up through your arms, relaxing.

1906
08:20:28.880 --> 08:20:32.000
The full arms, your upper.

1907
08:20:31.799 --> 08:20:51.319
Arms, elbows, your wrists, letting go, your lower back, your hips,

1908
08:20:51.639 --> 08:20:58.240
butt e expraying. You just start to relax and continue

1909
08:20:59.200 --> 08:21:10.599
even your comfort spreading through your legs all the way

1910
08:21:10.680 --> 08:21:20.479
down to your ankles, the tops of your feet, the

1911
08:21:20.759 --> 08:21:25.520
side of your feet, and the bottoms of your feet,

1912
08:21:29.279 --> 08:22:01.000
relaxing into your toes, each toe relaxing, calm, please, and

1913
08:22:01.080 --> 08:22:17.639
as your body relaxes more. Your mind becomes slower but

1914
08:22:17.759 --> 08:22:33.400
more peaceful, to the point where if you choose to

1915
08:22:33.560 --> 08:22:51.360
fall asleep, you can easily do that, easily drift away

1916
08:22:56.439 --> 08:23:03.119
because there's nothing going on in your mind. The brain

1917
08:23:03.599 --> 08:23:15.439
is peaceful, your body continues.

1918
08:23:18.639 --> 08:23:19.240
To rise.

1919
08:23:43.080 --> 08:23:49.799
And with that connection between your body relaxing, the word

1920
08:23:50.720 --> 08:24:03.479
you say to yourself relax means that you don't need

1921
08:24:04.799 --> 08:24:10.279
to focus on just one part. You can just focus

1922
08:24:10.400 --> 08:24:37.200
on your entire body saying the powerful word res And

1923
08:24:37.400 --> 08:24:52.840
there's those are miniar sensations of comfort spreading throughout your body,

1924
08:24:58.240 --> 08:25:09.560
loosening and calm me and heathing, every parmer to your body,

1925
08:25:12.520 --> 08:25:18.959
feeding more relaxed.

1926
08:25:33.599 --> 08:25:37.400
So all you need to do from now on is just.

1927
08:25:39.159 --> 08:26:13.400
Tell yourself relax and its feeding completely. Come oh, come, So,

1928
08:26:18.119 --> 08:27:20.400
starting now with number twenty nineteen, eighteen seventeen, sixteen fifty

1929
08:27:43.000 --> 08:29:26.040
four thirty twels.

1930
08:30:00.279 --> 08:30:40.919
Attatatas u.

1931
08:30:56.680 --> 08:34:12.520
S n u s.

1932
08:35:00.279 --> 08:36:03.880
Attatatatatatatatatatatatatatatas m.

1933
08:36:22.080 --> 08:36:45.479
M m m M.

1934
08:37:19.119 --> 08:39:26.319
Why said.

1935
08:40:07.840 --> 08:40:08.080
One?

1936
08:40:14.479 --> 08:40:36.720
So counted down from ten to one ten nine, eight, seven, six,

1937
08:40:38.959 --> 08:40:59.119
five four three two one, And maybe that was a

1938
08:40:59.159 --> 08:41:03.720
bit too quick in order to relax. Maybe it's too

1939
08:41:04.000 --> 08:41:10.040
fast for you to notice the calming of your body,

1940
08:41:13.279 --> 08:41:17.840
maybe even a little bit of pressure there. Like you'll

1941
08:41:17.880 --> 08:41:19.959
count it down from ten to one. What do you

1942
08:41:20.119 --> 08:41:23.439
expect me to do? Man, expect me to stick go

1943
08:41:23.599 --> 08:41:27.360
with floppy just because you're counting down.

1944
08:41:31.479 --> 08:41:31.639
Two.

1945
08:41:32.720 --> 08:41:36.000
If you try it again, but this time, I go

1946
08:41:36.159 --> 08:41:43.520
this lower this time, and you focus on the whole

1947
08:41:43.639 --> 08:41:49.880
of your body before we focus on your legs. Just

1948
08:41:50.119 --> 08:41:59.880
notice how your body does start to feel more relaxed

1949
08:42:04.840 --> 08:42:59.119
with every number that I count down ten nine, eight, seven, six, five, four,

1950
08:43:06.520 --> 08:43:58.000
three two one. I just notice how how you feel, generally,

1951
08:43:58.439 --> 08:44:09.799
how your body feels. It's not necessarily even about yeah,

1952
08:44:12.319 --> 08:44:19.560
counting down from ten to one. It's that space that

1953
08:44:19.720 --> 08:44:38.439
you have, that body space between being active physically or mentally,

1954
08:44:39.759 --> 08:44:49.720
just sitting or lying down, just being there, not doing anything,

1955
08:44:49.919 --> 08:44:56.520
not saying anything, not deeding to think about anything. So

1956
08:44:57.240 --> 08:45:00.919
it opens up a space, no bit of a space,

1957
08:45:01.919 --> 08:45:11.520
the gap. And the more I camped down for the

1958
08:45:11.599 --> 08:45:19.080
tent to one, the bigger that gap becomes. So there's

1959
08:45:19.159 --> 08:45:31.240
that gap of calmness, of comfort and relaxation. It's a

1960
08:45:31.400 --> 08:45:43.319
nice feeling, m yeah, and it moves those stresses or

1961
08:45:43.880 --> 08:45:57.759
discomforts physically or emotionally, moves away, m allows you.

1962
08:46:00.439 --> 08:46:00.959
To just.

1963
08:46:03.959 --> 08:46:10.680
Slow down. Someone to count again from ten down to one,

1964
08:46:11.119 --> 08:46:21.319
and notice that gap widening, the gap, And as it widens,

1965
08:46:21.400 --> 08:46:27.279
it's almost like the the stress and attention falls into

1966
08:46:27.400 --> 08:46:47.919
the gap. It gives you that distance, that space. Now

1967
08:46:52.720 --> 08:48:24.119
ten nine, eight, seven, six, five, four three two.

1968
08:48:42.279 --> 08:48:42.520
One.

1969
08:48:54.080 --> 08:49:14.479
And how did your body fell? Now? Can you notice that?

1970
08:49:15.520 --> 08:49:52.200
Do you feeling calmer? Do you feeling more relaxed? As

1971
08:49:52.240 --> 08:50:12.560
we now focus on your legs, just your legs. You're

1972
08:50:12.639 --> 08:50:32.520
just going to start with focusing on your thighs. Of course,

1973
08:50:32.639 --> 08:50:37.520
it's not the most exciting thing to be doing because

1974
08:50:40.639 --> 08:50:43.599
I'm sure like most of your body is not a

1975
08:50:43.759 --> 08:50:56.159
lot going on right now. Just focusing on the whole

1976
08:50:56.279 --> 08:51:02.680
of your thighs, the tops of your thighs, the sides

1977
08:51:02.840 --> 08:51:09.799
of your thighs, the bottoms of your thighs, your outer thighs,

1978
08:51:09.919 --> 08:51:14.840
and your inner thighs. Basically the hole of your thigh

1979
08:51:14.959 --> 08:51:23.720
that leads into your hip and it goes down to

1980
08:51:23.919 --> 08:51:38.000
your knee joints. Now, this is a big area. It's

1981
08:51:38.000 --> 08:51:43.479
a very heavy area. It's very strong, probably the strongest

1982
08:51:44.479 --> 08:51:57.639
muscles in your body or in your thighs. But I

1983
08:51:57.720 --> 08:52:06.000
don't think we perhaps will give enough attention to our thighs.

1984
08:52:12.000 --> 08:52:22.759
Perhaps we don't acknowledge how important our thighs are to

1985
08:52:22.919 --> 08:52:43.520
our lives, how much they actually do for us all

1986
08:52:43.639 --> 08:52:54.080
through our lives. And it may seem sound really weird,

1987
08:52:54.159 --> 08:53:02.560
but I think that all of our body parts, especially

1988
08:53:02.680 --> 08:53:10.319
our thighs, need some TLC, a bit of love shown,

1989
08:53:11.319 --> 08:53:29.560
a bit of acknowledgement, thank you, gratitude for what our

1990
08:53:29.720 --> 08:53:39.000
thighs do for us. And I know this may sound

1991
08:53:39.080 --> 08:53:45.439
a bit strange. Maybe you think, why am I surely

1992
08:53:45.439 --> 08:53:47.959
how I should be able in the garden hugging a

1993
08:53:48.080 --> 08:53:48.959
tree or something.

1994
08:53:50.560 --> 08:53:55.919
Wow, it's hard to set.

1995
08:53:55.759 --> 08:53:58.919
A microphone up on a tree. That's why I'm doing

1996
08:53:58.959 --> 08:54:01.639
this indoors, so I would be outside in a tree.

1997
08:54:02.799 --> 08:54:11.599
Now I can't see the television from the tree. If

1998
08:54:11.599 --> 08:54:17.000
you move down to your knees gain such an important part.

1999
08:54:21.319 --> 08:54:26.400
And I think we don't necessarily I'll speak for myself here,

2000
08:54:28.880 --> 08:54:34.000
I don't necessarily appreciate all that my knees do for

2001
08:54:34.119 --> 08:54:40.599
me until I have a problem with my knee. Occasionally,

2002
08:54:40.639 --> 08:54:45.639
if I either maybe i'll bash it or it's aching

2003
08:54:45.799 --> 08:54:52.200
for some reason. It's then that I realize how much

2004
08:54:52.319 --> 08:54:55.959
it does. You know, the benefit of being able to

2005
08:54:56.880 --> 08:55:06.119
use my legs without any kind of physical discomfort is

2006
08:55:06.919 --> 08:55:15.680
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2007
08:55:16.799 --> 08:55:23.799
You know that's comfort. But as you focus on your knees,

2008
08:55:25.959 --> 08:55:31.599
regardless of how your knees feel, you can have that

2009
08:55:31.880 --> 08:55:38.000
sense of gratitude and love to your needs for all

2010
08:55:38.159 --> 08:55:50.560
that they do for you. You can still have that

2011
08:55:50.720 --> 08:55:55.639
attention on your thighs. Maybe notice how your thighs feel.

2012
08:55:57.840 --> 08:56:15.840
Maybe you've noticed that are relaxing more deeply as you

2013
08:56:16.000 --> 08:56:21.200
focus now on the bottoms of your legs, your shins,

2014
08:56:22.119 --> 08:56:28.560
and your calf muscles, the bones between your knees and

2015
08:56:28.680 --> 08:56:33.439
your feet incorporates, and of course your ankles.

2016
08:56:35.279 --> 08:56:36.240
So important.

2017
08:56:41.680 --> 08:56:46.560
Can anyone that's had even like the slightest sprain of

2018
08:56:46.599 --> 08:56:54.159
an ankle knows how how much we take Our ankles

2019
08:56:54.319 --> 08:57:02.479
are granted, And it's kind of strange in a way

2020
08:57:02.560 --> 08:57:08.159
when you think that. You know, logically, our wrists are

2021
08:57:08.200 --> 08:57:12.240
a lot thinner than the rest of our arms, which

2022
08:57:12.400 --> 08:57:15.680
is okay. It doesn't can't see any problem with that

2023
08:57:17.000 --> 08:57:23.319
because we're just picking stuff up our ankles so much

2024
08:57:23.599 --> 08:57:33.240
thinner than the rest of our legs, and from a

2025
08:57:33.319 --> 08:57:38.159
physics perspective or logical even it doesn't really make sense

2026
08:57:39.520 --> 08:57:46.880
that all this weight would ultimately be resting on your

2027
08:57:46.959 --> 08:58:02.000
ankles then leading to your feet, that thin area, thin bone. Yeah,

2028
08:58:02.080 --> 08:58:07.759
it does so much great work. Supports us, supports our

2029
08:58:07.880 --> 08:58:19.639
body for a lifetime, helps us to balance, It helps

2030
08:58:19.680 --> 08:58:32.360
you to get around and be mobile. And there's the

2031
08:58:32.439 --> 08:58:40.599
calf muscles. Of course, when I was younger, I couldn't

2032
08:58:40.599 --> 08:58:46.040
see the point in calf muscles. Didn't seem to do anything. Okay,

2033
08:58:47.119 --> 08:58:50.680
if I walked around on tiptoes, then my calf muscles

2034
08:58:50.720 --> 08:58:54.240
get some work. But of course that's not true. The

2035
08:58:54.360 --> 08:58:57.799
calf muscles are being used whenever.

2036
08:58:57.520 --> 08:58:59.080
We use our legs.

2037
08:59:04.360 --> 08:59:16.959
And your shins there to protect your lower legs, shaped

2038
08:59:17.000 --> 08:59:21.720
in a way almost as a protector, with the bone

2039
08:59:29.319 --> 08:59:41.439
leading of course to your ankles and your feet. We're

2040
08:59:41.479 --> 08:59:43.400
not going to focus on your feet. We're just going

2041
08:59:43.479 --> 08:59:49.759
to focus on the legs. And I realize, and now

2042
08:59:49.799 --> 08:59:53.639
that I've mentioned your feet, it probably focus sitting on

2043
08:59:53.759 --> 08:59:56.959
them anyway, So maybe I should focus on your feet

2044
08:59:56.959 --> 09:00:03.080
a little bit. You can have them in your awareness

2045
09:00:05.279 --> 09:00:08.959
the same as you have your thighs in your awareness.

2046
09:00:09.799 --> 09:00:11.119
Even though we haven't been.

2047
09:00:11.119 --> 09:00:17.119
Focusing on your thighs a few minutes and we're focusing

2048
09:00:17.240 --> 09:00:33.840
on your ankles, there's still that sensation of comfort in

2049
09:00:34.000 --> 09:00:45.840
your thighs, and there's that movement of energy because the

2050
09:00:45.959 --> 09:00:53.560
thighs hold lots of different sensations. Of course, there's the muscles,

2051
09:00:54.119 --> 09:00:58.200
the big strong muscles that we have in our thighs,

2052
09:01:06.959 --> 09:01:12.639
but the skin on the outside of the thighs, as

2053
09:01:12.720 --> 09:01:17.279
in the outside of all of our body, can be

2054
09:01:17.520 --> 09:01:35.200
very sensitive, sensitive to the touch, sensitive to temperature, and

2055
09:01:35.360 --> 09:01:43.759
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2056
09:01:43.919 --> 09:01:49.720
the arch trees, all this stuff that's inside your thighs.

2057
09:01:54.159 --> 09:01:57.520
I guess sometimes it'd be nice if you could actually

2058
09:01:57.560 --> 09:02:02.599
put your fingers in side your thighs and a message,

2059
09:02:04.959 --> 09:02:08.479
so you can message on the outside, of course, but

2060
09:02:08.599 --> 09:02:11.840
to be able to get deep into the muscles, to

2061
09:02:11.880 --> 09:02:17.000
be able to just massage inside your thighs, message in

2062
09:02:17.080 --> 09:02:25.680
the bones of your leg, massage in all the veins

2063
09:02:25.880 --> 09:02:31.680
and just gently healing your thighs.

2064
09:02:35.200 --> 09:02:36.880
And you can move down.

2065
09:02:38.639 --> 09:02:43.680
Message and inside your knees, just a message in those bones.

2066
09:02:44.680 --> 09:02:50.119
But with healing fingertips, spreading that healing.

2067
09:02:49.959 --> 09:02:54.560
Energy deep into the choice of your knees.

2068
09:03:00.080 --> 09:03:03.720
Of course, there's the back of your your knee and

2069
09:03:03.840 --> 09:03:09.799
the inside crease where your knee is. It's a really

2070
09:03:10.040 --> 09:03:15.919
sensitive area. Really that's very nice when you stroke it.

2071
09:03:17.319 --> 09:03:20.680
That might be because it's an area that's not really

2072
09:03:20.880 --> 09:03:27.360
touched very often. It's almost like a hidden part, a

2073
09:03:27.680 --> 09:03:34.400
crease in your legs. It's almost it's like a part

2074
09:03:34.560 --> 09:03:39.400
that has a sensitivity, which is a little bit different.

2075
09:03:47.240 --> 09:03:57.159
Of course, it's protected by your legs, so you can

2076
09:03:57.200 --> 09:04:02.560
imagine putting your fingers into that crease in your legs.

2077
09:04:08.360 --> 09:04:11.959
Fold in between your legs. You can just message with

2078
09:04:12.080 --> 09:04:19.200
your fingertips. Imagine your fingertips going inside massage in the

2079
09:04:19.919 --> 09:04:29.159
muscle tissue. You can of course field the bones of

2080
09:04:29.279 --> 09:04:41.159
your knees headen through your fingertips, and then as you

2081
09:04:41.279 --> 09:04:47.040
go down to your calf muscles, and that's the part

2082
09:04:47.080 --> 09:04:51.159
I'd like to be able to really put my fingertips

2083
09:04:51.319 --> 09:05:00.759
deep inside my calf muscles message in every single tissue

2084
09:05:00.880 --> 09:05:12.040
of that muscle, healing every part, and then doing the

2085
09:05:12.200 --> 09:05:20.319
same for my shins massage and gently stroking the bones,

2086
09:05:22.080 --> 09:05:28.279
gently stroking them healing the loving way, because they deserve

2087
09:05:28.400 --> 09:05:34.080
to be treated as the precious bones.

2088
09:05:33.759 --> 09:05:34.240
That they are.

2089
09:05:35.840 --> 09:05:39.080
Our legs are so precious as in all the other

2090
09:05:39.240 --> 09:05:47.319
parts of our body. They're more precious of amyture on

2091
09:05:47.479 --> 09:06:03.759
the planet. When you start to think about your legs

2092
09:06:03.959 --> 09:06:11.959
in this way, it can change your perspective.

2093
09:06:14.680 --> 09:06:15.959
It might sound a bit.

2094
09:06:18.919 --> 09:06:23.160
A bit silly to start with the idea of having

2095
09:06:24.080 --> 09:06:30.919
love for your legs, showing appreciation for your ad eighes.

2096
09:06:33.760 --> 09:06:37.360
Want them to be able to put your hands in

2097
09:06:37.519 --> 09:06:46.080
your eighes, the massage the muscles and the bones, and

2098
09:06:46.239 --> 09:06:51.720
to get your fingers deep in there, releasing all attension,

2099
09:06:54.639 --> 09:07:03.239
just to show how much you care about your legs

2100
09:07:04.120 --> 09:07:07.879
and what you care for what your legs do for

2101
09:07:08.040 --> 09:07:21.639
you regularly, your knees, your calves, your ankles, the strength

2102
09:07:21.800 --> 09:07:29.839
of your ankles, considering how thin they are compared to

2103
09:07:29.959 --> 09:07:36.680
the rest of your legs, especially your eyes, yet they're

2104
09:07:36.839 --> 09:07:49.080
so strong, so flexible, absolutely amazing things. Your ankles are

2105
09:07:52.919 --> 09:07:58.040
truly a gift because of what they do for you,

2106
09:08:03.480 --> 09:08:10.440
supporting all that weight, regardless of how what weight you are,

2107
09:08:11.639 --> 09:08:16.480
even if you're only eight stone, there a lot of

2108
09:08:16.639 --> 09:08:17.239
weight in.

2109
09:08:17.360 --> 09:08:19.319
These little ankles.

2110
09:08:22.400 --> 09:08:26.639
Now I'm a lot heavier than eat Stone double duck.

2111
09:08:30.199 --> 09:08:39.199
Yet my ankles support my body all the time. Whether

2112
09:08:39.279 --> 09:08:42.080
they do give off a sigh of relief.

2113
09:08:41.800 --> 09:08:47.360
When I sit down, that's in fact my whole lecks, though.

2114
09:08:50.760 --> 09:08:56.199
My feet fee also go round a toast flap.

2115
09:08:57.400 --> 09:08:58.120
I'm so happy.

2116
09:09:17.919 --> 09:09:27.120
Your legs really are amazing, and I have been talking

2117
09:09:27.120 --> 09:09:33.400
about talking about your legs is probably possibly it's one

2118
09:09:33.480 --> 09:09:37.879
of the most most boring things you've ever heard anyone say.

2119
09:09:38.760 --> 09:09:46.239
Possibly you're boor you or not. Everything I said is true.

2120
09:09:48.720 --> 09:10:03.519
The legs are amazing. Your legs deserve not just respect,

2121
09:10:09.199 --> 09:10:21.559
but they deserve to relax deeply. They deserve to take

2122
09:10:21.680 --> 09:10:27.919
some time out of the day to just lecker completely.

2123
09:10:46.160 --> 09:11:03.959
Legs really can relax. And because the legs are so

2124
09:11:05.000 --> 09:11:09.760
such a nice, you know, very important part of your body,

2125
09:11:11.120 --> 09:11:14.680
the new election legs, the rest of your body also

2126
09:11:15.959 --> 09:11:33.440
naturally follows in that journey of comfort. I can feel

2127
09:11:33.480 --> 09:11:41.440
it in my hips. My hips feel really loose, and

2128
09:11:41.639 --> 09:11:42.199
also my.

2129
09:11:42.319 --> 09:11:43.279
Lawyer back as well.

2130
09:11:45.279 --> 09:11:51.040
My lower back really feels it feels stretched, even though

2131
09:11:51.040 --> 09:11:54.680
I'm just sitting in a chair and there's no stretching.

2132
09:11:57.400 --> 09:12:00.559
As far as I'm aware that I'm doing it's almost

2133
09:12:00.599 --> 09:12:04.400
as if the muscles are just relaxed so much that

2134
09:12:04.519 --> 09:12:11.559
there is a natural stretch. This the tension has reduced

2135
09:12:13.000 --> 09:12:32.480
a lot. And am now going to countdown from ten

2136
09:12:32.680 --> 09:12:44.239
down to one and you can continue to feel wonderfully relaxed.

2137
09:12:48.080 --> 09:13:07.279
Ten nine, eight, seven, six, five.

2138
09:13:11.680 --> 09:13:24.480
Four three two one.

2139
09:13:30.559 --> 09:13:43.319
Really, so I'm just gonna countdown from five down to one.

2140
09:13:44.120 --> 09:13:48.680
And as a countdown, if you just focus on the numbers,

2141
09:13:50.360 --> 09:13:58.680
just the numbers counting down, and notice how you feel.

2142
09:14:01.040 --> 09:14:02.239
In this moment.

2143
09:14:03.639 --> 09:14:08.040
As you hear the numbers counting down, knowing that those

2144
09:14:08.199 --> 09:14:21.279
numbers counting down represent you feeling calmer, not just in

2145
09:14:21.360 --> 09:14:29.720
your body, but also relaxing your mind. I just notice

2146
09:14:29.760 --> 09:14:35.800
how you feel. There's nothing to do, there's nothing to say,

2147
09:14:36.480 --> 09:14:53.519
there's nothing to think about, starting weird number five four

2148
09:15:03.040 --> 09:15:39.000
three two one. How as you notice the gradual letting go,

2149
09:15:41.360 --> 09:15:48.319
let the tension in your body, you may also begin

2150
09:15:48.639 --> 09:15:54.599
to notice and be aware of how your mind is

2151
09:15:55.680 --> 09:16:03.519
starting to slow down. This is just a natural thing

2152
09:16:04.000 --> 09:16:11.959
that happens. It's not really a special procedure. It's just natural.

2153
09:16:12.080 --> 09:16:17.800
Because it is your body relaxes, your mind also starts

2154
09:16:17.879 --> 09:16:22.559
to relax, and the more your mind relaxes, the more

2155
09:16:22.599 --> 09:16:27.839
your body relaxes. It's just a continuous circle of relaxation.

2156
09:16:33.879 --> 09:16:42.400
And there's that calmness that comes from relative quietness. You know,

2157
09:16:42.559 --> 09:16:48.160
even even if this background sounds either your side online,

2158
09:16:49.879 --> 09:16:51.720
it's still gains.

2159
09:16:51.400 --> 09:16:53.839
Of d quite calm.

2160
09:16:55.559 --> 09:16:58.160
You know, you haven't got the television on, there's no

2161
09:16:58.519 --> 09:17:02.720
music in the background unless you're listening to the recorded

2162
09:17:02.760 --> 09:17:10.199
with music. Of course, you're very likely not going to

2163
09:17:10.239 --> 09:17:13.319
be sitting in a room with other people. Of course

2164
09:17:13.400 --> 09:17:17.879
you might be, but generally it's more ideal if you

2165
09:17:17.959 --> 09:17:28.879
can do this on your own, so no distractions, and

2166
09:17:28.959 --> 09:17:44.199
when you stop thinking about stuff, relaxation automatically rises. The

2167
09:17:44.319 --> 09:17:55.000
sense of comfort starts to grow. And without trying to

2168
09:17:55.120 --> 09:18:06.239
build it up into something fantastical, something magical, this is

2169
09:18:06.480 --> 09:18:19.400
just a natural process, something that's easy to accomplish. In fact,

2170
09:18:19.559 --> 09:18:26.760
it's almost in the sense of relaxing completely happens really

2171
09:18:26.839 --> 09:18:31.839
when you put no effort into it. It's not something

2172
09:18:31.919 --> 09:18:39.919
that you can really force. It's something that happens naturally.

2173
09:18:42.839 --> 09:18:50.160
And parts of the process of this recording and others

2174
09:18:51.800 --> 09:19:00.879
is simply two allow you to take it advantage of

2175
09:19:01.559 --> 09:19:03.760
this space.

2176
09:19:06.000 --> 09:19:07.000
This time.

2177
09:19:09.800 --> 09:19:10.239
To just.

2178
09:19:14.440 --> 09:19:21.360
Let it go, to just be here, to be in

2179
09:19:21.639 --> 09:19:37.120
tune with how you feel, yet with the intention of

2180
09:19:37.360 --> 09:19:48.440
wanting to relax deeply and maybe even to fall asleep,

2181
09:19:49.599 --> 09:19:55.279
depending on what it is that you wish for yourself.

2182
09:19:56.559 --> 09:19:57.360
In this moment.

2183
09:20:04.319 --> 09:20:13.680
As we know, relaxing is the majority of the process

2184
09:20:13.800 --> 09:20:18.959
of fallen sleep. The actually fall asleep part is a

2185
09:20:19.120 --> 09:20:26.919
tiny bit at the end. The deeper relaxed you become,

2186
09:20:30.879 --> 09:20:49.400
the easier you find yourself drifting. You can also choose

2187
09:20:50.480 --> 09:21:06.680
stay focused on my voice and really enjoy the process,

2188
09:21:11.080 --> 09:21:29.319
gradually relaxing each muscle in your body.

2189
09:21:34.160 --> 09:21:42.959
Ritlessly and just.

2190
09:21:43.559 --> 09:21:50.360
Observing the sensation.

2191
09:21:55.000 --> 09:21:55.959
I'm letting go.

2192
09:22:02.400 --> 09:22:13.199
Completely this time on an account, from six down to one,

2193
09:22:18.040 --> 09:22:26.120
and you can notice your mind calming down more.

2194
09:22:27.239 --> 09:22:37.800
With each number. Do you hear me say, naturally.

2195
09:22:38.480 --> 09:22:38.959
Then.

2196
09:22:40.919 --> 09:22:42.720
Calm and slow.

2197
09:22:46.559 --> 09:22:47.599
To peaceful?

2198
09:22:53.519 --> 09:23:50.040
Six five foot?

2199
09:25:19.760 --> 09:25:19.800
What?

2200
09:25:41.120 --> 09:25:50.680
Be aware how you mind to suit it right down,

2201
09:25:53.959 --> 09:26:17.360
sinking deeply into relaxation. And as you focus on your mind,

2202
09:26:17.680 --> 09:26:30.480
you may notice that there's some thoughts still there, maybe

2203
09:26:30.680 --> 09:26:40.440
some stubborn thoughts that for some reason perhaps need your attention.

2204
09:26:47.319 --> 09:26:48.800
It's what you can do is.

2205
09:26:54.239 --> 09:27:06.760
Send love to those thoughts spring or those thoughts with love,

2206
09:27:08.519 --> 09:27:12.720
I do petals from a flower. Just sprinkle over them,

2207
09:27:14.160 --> 09:27:21.319
petals feel good love towards those thoughts. To let those

2208
09:27:21.559 --> 09:27:27.959
thoughts mow that You're not abandon the number. You just

2209
09:27:28.480 --> 09:27:38.480
need them to require them to just calm down, slow down,

2210
09:27:40.839 --> 09:27:42.120
quiets down.

2211
09:27:45.839 --> 09:27:46.360
And now.

2212
09:27:54.120 --> 09:27:57.319
So as you focus on those the meaning.

2213
09:27:57.199 --> 09:28:02.919
Thoughts as they countdown, it's time from seven down to one.

2214
09:28:04.639 --> 09:28:20.879
Each number, Just imagine sprinkling those flower petals of love, kindness, gratitude.

2215
09:28:24.000 --> 09:28:32.000
I let those thoughts, you will allow them to just

2216
09:28:33.480 --> 09:28:47.879
not away and relax deeply. You get a number, those

2217
09:28:48.080 --> 09:29:05.959
thoughts will become more and more relaxed. Ten number seven

2218
09:29:25.239 --> 09:29:43.599
six h.

2219
09:29:56.959 --> 09:30:23.199
Four assasssssst.

2220
09:31:15.000 --> 09:31:49.599
What ms now? That is how you're feeling in you buddy.

2221
09:31:57.959 --> 09:31:59.959
Tha's focus.

2222
09:32:03.360 --> 09:32:04.319
On your hands.

2223
09:32:10.360 --> 09:32:15.839
It is the more relaxed your hands are, the more

2224
09:32:15.959 --> 09:32:19.480
relaxed your body and my DoD.

2225
09:32:34.400 --> 09:32:34.440
This.

2226
09:32:36.360 --> 09:32:45.959
You think this on your hands and your fingers. If

2227
09:32:46.040 --> 09:32:51.800
nothing needed to be done, it's no intrenching this lot.

2228
09:32:52.760 --> 09:32:56.760
Don't see nothing is or anything like that. Mm hmm.

2229
09:33:02.599 --> 09:33:08.720
It's just noticing and not to sing on your hands,

2230
09:33:15.800 --> 09:33:17.879
not to see, having feel.

2231
09:33:32.239 --> 09:33:32.639
It gives.

2232
09:33:32.760 --> 09:33:33.720
The more.

2233
09:33:35.599 --> 09:33:38.319
The thanks your hands feel.

2234
09:33:41.559 --> 09:33:44.519
The calmly your mind feels.

2235
09:33:46.000 --> 09:34:03.760
And more counts you feel around the body. Jeez, may,

2236
09:34:10.239 --> 09:34:18.639
why laticed you.

2237
09:34:23.080 --> 09:34:27.000
My es.

2238
09:34:29.760 --> 09:34:56.480
Starting dread, I said, just on my hands the things

2239
09:35:01.440 --> 09:35:13.919
a man namch spirits a real deep me of that

2240
09:35:14.319 --> 09:35:29.720
relaxation in my hands and things more and more relaxed.

2241
09:35:35.080 --> 09:35:45.000
Reached the box the eights.

2242
09:35:47.080 --> 09:35:47.879
Down to one.

2243
09:35:53.279 --> 09:36:02.800
No, master doe that healing really some energy spread it

2244
09:36:04.040 --> 09:36:24.879
into my hands and things coming. That's each number.

2245
09:36:27.120 --> 09:36:37.000
Me here, don't down light down to what.

2246
09:36:41.360 --> 09:36:42.239
To drift him.

2247
09:36:45.599 --> 09:36:52.879
To drift in a cake starting ve.

2248
09:36:57.199 --> 09:36:57.760
No b.

2249
09:40:52.360 --> 09:41:03.599
Just see, wasn't to think about nothing to do, nothing

2250
09:41:03.720 --> 09:41:19.360
to say, and everything just is. This is the natural

2251
09:41:19.559 --> 09:41:27.319
state to be. This is how you just normally.

2252
09:42:13.120 --> 09:42:34.919
You sense, which comes to M.

2253
09:42:45.319 --> 09:43:06.080
Specs six.

2254
09:43:10.080 --> 09:43:16.800
P M.

2255
09:43:18.319 --> 09:43:20.599
Six mm.

2256
09:43:23.800 --> 09:43:42.599
I do explain. I just want to do.

2257
09:43:44.480 --> 09:43:45.440
It's Sunway's point.

2258
09:43:46.120 --> 09:44:29.599
B sais great. Anything anything seking into.

2259
09:44:29.480 --> 09:44:48.800
Budy even souk given to your w eiving. He spreads

2260
09:44:49.879 --> 09:44:59.639
to your way every song thought.

2261
09:45:08.440 --> 09:45:29.319
You guys, I'm just into into py spoiled it.

2262
09:45:39.480 --> 09:45:40.000
Not just.

2263
09:45:43.480 --> 09:45:44.279
Your son.

2264
09:45:50.400 --> 09:45:56.639
This also.

2265
09:45:59.319 --> 09:46:02.040
Stop you know it's actually.

2266
09:46:04.080 --> 09:46:09.639
What's happening now, Let's see.

2267
09:46:15.639 --> 09:46:26.720
It's actually changing. It's actually changing the way.

2268
09:46:26.599 --> 09:46:29.360
We're gon to do that's just say.

2269
09:46:33.440 --> 09:46:33.879
That's th.

2270
09:46:36.639 --> 09:46:52.879
K just physically, its east opens.

2271
09:46:53.800 --> 09:46:54.519
So easy.

2272
09:46:57.680 --> 09:47:05.040
That's something change.

2273
09:47:13.080 --> 09:47:34.919
I think us used to do that. It's so to.

2274
09:47:42.800 --> 09:47:46.319
Mm hmm, it's so.

2275
09:47:57.000 --> 09:48:15.319
Do you chu want to see he is not.

2276
09:48:21.040 --> 09:48:40.720
H m hmas good thing.

2277
09:48:44.000 --> 09:48:44.720
So much.

2278
09:48:46.279 --> 09:48:59.239
Sus much things.

2279
09:49:08.599 --> 09:49:21.120
Students m.

2280
09:49:25.639 --> 09:50:49.800
M m h y