June 20, 2025

(no music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025

(no music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025
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Hello, and welcome to deep Sleep Whisper Hypnosis. My name's

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Jason Newland. Please and listen when you can safety close eyes.

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I just got out bed. There's not a lot going on.

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It's pretty quiet. I'm feeling I'm feeling quite relaxed.

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That's up to you. If you want to.

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Relax deep, please sit in a chair that supports your body,

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or if you want to relax deeply lying down on

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your bed, whatever feels right for you. Now, if you

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do lying down on your bed, because I realized that

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you may be listening to this for different reasons. You

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may be listening because your intention is to drift into

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a deep sleep. Now you may be listening because you

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just want to feel more relaxed.

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In your body end in your mind.

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And whether you choose to become even more relaxed, whether

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you choose beere relaxed in all the muscles.

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Of your body, and if you choose to become so relaxed.

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That your mind starts to wander, You're so relaxed that

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your mind starts to drift so naturally, so easily. It's

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almost as if just by closing your eyes and listening

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to my voice, that's all you needed to do to

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let go completely of everything. Everything disappears. And that's a

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nice feeling when you realize that there's nothing to think about,

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literally nothing at all, because in this moment, nothing exists.

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Everything just melts away, like an ice cube in the sun, melting, drifting,

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nothing to think about.

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Your mind lays.

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Down ef and more, ef and more.

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Your mind seems to disappear along with all your thoughts.

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And I could ask you to just notice how your

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mind feels relaxed, but I don't think you could be

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buffered to do it. You're too relaxed. I'm so comfortable,

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no need to do anything, nothing to think about. It's

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not just that your body is relaxing naturally in its

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own way without any help from you. You may also.

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Fears though.

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Your body is just disappearing, vanishing, leaving just that feeling

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of peace, tranquility, calmness, and stillness. It's almost as if

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you're just energy, no body, no mind, just positive healing energy.

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You can just sit with that feeling. Notice how nice

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it feels to let go of everything, let go of

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your mind, and let go your body, because you the

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ability to fill this relaxed whenever you choose to completely

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and totally allow yourself to be absorbed with this healing energy.

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The relaxes every fiber in your body, releases any remaining

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negativity completely gone, leaving you feeling so incredibly still peaceful,

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Allowing that feeling of kindness and calmness spread into your future,

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laying the track, laying the bath of positivity. So there's

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you track fall into the future. The healing energy, this

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healing energy that's so powerful, will make that pathway so

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that you can feel amazing, not just when you think

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about the future, but also you can feel amazing and

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you travel into the future. Every day that passes, you

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may find yourself feeling more relaxed throughout the day. As

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the days pass, you can enjoy better sleeping habits. As

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the days go by, you can appreciate.

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Yourself and how you have decided.

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To make sure that these changes stay with you going forward.

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Fallen asleep, easy, falling into a deep.

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Relaxing sleep when you need to.

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Becomes more natural. Then you start even to expect to

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just lie down. Your head touches the pillow. Your whole

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body relaxes, either muscle by muscle.

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Or perhaps all you want to go.

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Your mind slows down and starts to drift, and as

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your mind drifts, that feeling that you used to bring

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you back whenever your mind.

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Drifts has disappeared.

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So the when you're lying down on your bed, your

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head touches the pillow, the muscles in your body automatically

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relax deeply, either one by one or all at the

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same time, and your mind slows down.

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And starts to drift.

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Even further than before, even more relaxed.

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Then the last time.

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You felt completely.

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Relaxed and easy, calm, and lose.

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Even though you may be focusing on your body, it's

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almost like it's not even there. And I'm wondering how

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that feels to be completely and totally relaxed, tope, completely.

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And totally.

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Calm, drift down towards deep sleep, Drift down, drifta relax, drift.

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Pa rel pas fo drift then.

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E and further.

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Deep relax in a more deep and meaningful way, maybe

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in a way that can not just allow you to

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feel calmer now and throughout the time we've spend together here,

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not just relaxed at the end of the recording when

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it's finished and you can enjoy that sense of comfort

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording is ended, so that you can still benefit

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from listening to my voice, maybe in a few hours time,

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perhaps tomorrow, and then by listening regularly, especially if you

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find like some people do and myself as well. I

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sometimes I find one particular recording that really resonates with me,

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and I just listen to it over and over again

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every morning, every evening. There was this recording from We're

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going back to about nineteen ninety nine. It was it

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wasn't hypnosis, but it was a guided visualizations. It kind

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of was hypnosis, really, and I managed to find it

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again and it still has the same effect on me,

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And part of it was the person's voice relaxed me,

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just felt so peaceful, and I'd look forward to listening

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to her in the morning and in the evening. And

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I knew before even pressing the play button that since

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I've done that pressed the play button. This is in

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the days of CD players pressed the play button. In fact,

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it might have even been a tape tape recorder. I'd

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lie down on the bed and then even without necessarily

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listening to her words, because I had to memorized. Really,

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it was as if my body knew exactly what to do,

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and the muscles just almost went into automatic relaxation, and

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

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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or audio recordings myself, because I didn't start doing that

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till two thousand and six, I knew, I knew how

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helpful I found being able to just let go, to

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

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knowing that it's going to be just as relaxing, if

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not more so. Each time you hear my voice, you

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may feel the same. Some people have been listening to

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me for over a decade, maybe not solidly, obviously not

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twenty four hours a day, but maybe people come back.

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Some people may be listen every day. That's something that

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I do which you may not realize by listening, is

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when I record these recordings. Now, for example, I also

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am affected by the words that I say. So if

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I set you focus on your feet, notice your feet relaxing,

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I will be focusing on my feet. I will be

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noticing my feet relaxing. If I said, focus on your

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hands and maybe notice the difference between each hand. Perhaps

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notice the the air in the room, the temperature of

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the room. On the backs of your hands. You may

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start to notice what almost feels like a very light breeze,

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even though there may not be any type of breeze

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at all where you are right now. And as you

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become aware of your hands, I'm also aware of how

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relaxed my hands our feeling now and when it comes

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to potentially drifting off to sleep, which may be the

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reason you're listening hm, I also feel drowsy when I

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make these recordings. I also notice my mind drifting. In fact,

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

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then I carry on talking. It's saying. When I listen

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back to do the editing, I hear snoring, and I think,

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I don't remember snoring. I remember talking. Was this snoring

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was a pick turned up? That's why I sound like

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when I snare and I get really into the whole experience.

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I don't know how you feel. How relaxed do you

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feel in your feet, how relaxed you feel in your hands.

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I have noticed more and more that the more relaxed

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deeper level of comfort you feel, the easier your breathing becomes.

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It's almost like that additional muscle relaxation. So this allows

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you debree easier without necessarily focusing on your breath, however,

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being able to notice the ease in which you breathe

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so naturally. You breathe so very easily and smoothly. Whenever

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I imagine my breathing improving. When I've got my eyes closed,

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I tend to visualize a beautiful field with trees and

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flowers producing all that life giving oxygen. It feels nice to,

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if nothing else, just taking some time away from everything,

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enjoying that feeling of peace, serenity with a joyful heart.

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Time seems to just drip by, so very slowly, relaxed,

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so deeply peaceful, completely unattached to any thoughts whatsoever in

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this moment, completely free, noticing that your mind has slowed down.

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Slowed down because nothing really requires your attention. You can

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enjoy the physical sensations of allowing the stress to rip

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out of your body, to appear out of every part

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of your body, and being released from your brain in

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your mind. Slowly but surely, the muscles, thin legs relax

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r so very deeply, so deeply, and the feelings, the

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pleasant feelings in your arms and shoulders, deepening each part

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of your body further and deeper and deeper. Noticing the

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feeling's on the back of your neck, feelings in your wrists, muscles,

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in front of your body. I also feeling peaceful deeply.

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There's a sense of peace spreads through your very core

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even when you focus on your mind, Your mind and

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becomes eve and slower, even deeper, relaxing, so very slow.

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Your stomach, it's Fin's stomach, your back. Notice Notice how

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

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A 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, deecomfort increasing deeply your lips, you nic nices,

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spreading these signals down a spine or cord into air,

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every part of your body, your sins and your calf, muscles,

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your elbows, feelings of peace and tranquility spreading through your body,

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

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the way to your lower back. I think re thinker, peace,

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drifting mind just wandering away, happy to.

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Let go, Let go completely, let go so tranquil, the

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whole body enjoying a censor, lett him go, heven more peace,

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enjoy the space, this space of peace, safety.

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So fiery.

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Fey relaxed, ye, letting go.

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Maybe we can just focus on the different parts of

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your body, just to notice you forehead and your eyes

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utu so los, noticing the sense of complete freedom, absolute freedom,

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drif dria, he's so energy, pease to grieve, easy, loose.

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You may have or may not have noticed your mind

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drifting peace for moly, even more deeply in the direction

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of total blissful pace, blissful paces.

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As raft.

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Total peace. Come so calm, let him go, peace with

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mind rex foty relax, so relaxed. Your body feels almost invisible,

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so very relaxed. I'm peaceful, so peaceful, rel liquor so peaceful.

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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, giving 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, just

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rest and allow your mind and your body to almost

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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

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01:24:25.800 --> 01:24:38.079
It becomes even more calm and comfortable just by focusing.

241
01:24:42.119 --> 01:24:48.199
And as I move down your body, starting at your head,

242
01:24:50.560 --> 01:24:57.319
the parts that you've already focused on will continue to

243
01:24:57.439 --> 01:25:05.119
relax deeply, and those parts that have not yet focused

244
01:25:05.159 --> 01:25:18.560
on or just automatically release any remain intention in anticipation

245
01:25:18.920 --> 01:25:31.920
of even more comfort about to come. Now, I'm going

246
01:25:32.000 --> 01:25:38.920
to start by focusing on your forehead. Just being aware

247
01:25:39.239 --> 01:25:47.960
of the feelings of your forehead and any background sounds

248
01:25:49.600 --> 01:25:54.520
like mister Herbert the pigeon can just allow you to

249
01:25:54.640 --> 01:26:01.920
feel even more relaxed. Just means you in the moment,

250
01:26:05.039 --> 01:26:12.039
this isn't this isn't a sterile environment. This is the world.

251
01:26:13.800 --> 01:26:19.880
I live in the countryside, so there's lots of nature

252
01:26:20.399 --> 01:26:30.960
sounds around. So as you focus on your forehead, just

253
01:26:31.119 --> 01:26:41.199
notice how it becomes even more relaxed as you focus

254
01:26:41.239 --> 01:26:45.760
only on my voice and that part of your body.

255
01:26:50.920 --> 01:26:59.199
Moving down to your eyes, focusing on your eyes, noticing

256
01:27:01.640 --> 01:27:11.399
how your eyelids feel so heavy yet so light at

257
01:27:11.399 --> 01:27:17.880
the same time, and all the muscles around your eyes

258
01:27:18.119 --> 01:27:32.600
relaxing completely. Moving your focus down to your mouth, your lips,

259
01:27:33.000 --> 01:27:39.680
your tongue, your teeth, and your gums, the whole of

260
01:27:39.800 --> 01:27:54.840
your mouth relaxing, calm and loose, as you focus now

261
01:27:55.399 --> 01:28:02.840
on your jaw, just the parts of your journey, your

262
01:28:02.920 --> 01:28:07.920
mouth and your chin, but all the way up the

263
01:28:08.039 --> 01:28:14.720
size of your face to your ears, the hole of

264
01:28:14.760 --> 01:28:25.039
your jaw, feeding more relaxed.

265
01:28:28.439 --> 01:28:37.000
And calm.

266
01:28:37.319 --> 01:28:46.479
Focusing on your neck, the front of your neck and

267
01:28:46.520 --> 01:28:59.520
your throat relaxing and loose and calm. The sides of

268
01:28:59.600 --> 01:29:04.920
your neck, the right and left side of your neck,

269
01:29:07.840 --> 01:29:11.399
relax and loose.

270
01:29:15.039 --> 01:29:18.319
And calm.

271
01:29:22.199 --> 01:29:29.079
And now the back of your neck. Focusing on the

272
01:29:29.159 --> 01:29:39.600
back of your neck, letting go of any tension that

273
01:29:39.760 --> 01:29:48.680
may have been there before, and enjoying that sense of

274
01:29:49.640 --> 01:30:00.359
increasing comfort and release that you can experience in the

275
01:30:00.399 --> 01:30:12.680
back of your neck. Moving down your back and moving

276
01:30:12.920 --> 01:30:17.279
either side of your spine right from the top of

277
01:30:17.359 --> 01:30:22.960
your back all the way down to the bottom of

278
01:30:22.960 --> 01:30:39.960
your back, down to your lower back, and as you

279
01:30:40.199 --> 01:30:47.560
move up and down your spine, you can feel the

280
01:30:47.720 --> 01:31:02.840
muscles either side of your spine relaxing even more. And

281
01:31:02.920 --> 01:31:09.800
as those muscles relax, that sense of comfort starts to

282
01:31:09.840 --> 01:31:20.279
spread outwards from your spine into both sides of your back,

283
01:31:24.039 --> 01:31:27.760
the top of your back, the middle, and your lower back.

284
01:31:31.239 --> 01:31:38.439
And as you scan gently and slowly up and down

285
01:31:38.600 --> 01:31:43.680
your back, there's the muscles in the top of your

286
01:31:43.720 --> 01:31:53.680
back relax and become looser. The muscles in the middle

287
01:31:53.720 --> 01:32:01.079
of your back also seem to just almost fired from

288
01:32:01.079 --> 01:32:14.560
each other, separating and almost melting, and in your lower

289
01:32:14.600 --> 01:32:26.159
back it seems to be an extra special feeling of comfort.

290
01:32:31.399 --> 01:32:37.600
The spreads into your hips, sit down your lower back,

291
01:32:37.920 --> 01:32:45.880
into your hips, into the area where your cosicks are,

292
01:32:49.439 --> 01:32:56.239
and into your buttocks, and all those muscles that spread

293
01:32:58.399 --> 01:33:08.119
from your lower back into your hip area start to melt,

294
01:33:12.560 --> 01:33:25.479
start to really let go, and even nowhere about to

295
01:33:25.560 --> 01:33:32.319
focus on your shoulders, your back and your spine will

296
01:33:32.359 --> 01:33:53.600
continue to let go, continue to relax so calmly, and

297
01:33:53.680 --> 01:33:59.119
if you focus on your shoulders you may notice they're

298
01:33:59.359 --> 01:34:29.199
already yea hmm, feeding really loose, already feeding calm and

299
01:34:29.920 --> 01:34:42.880
fearing those muscles. Then move from your neck into your shoulders.

300
01:34:48.960 --> 01:35:18.640
I feel so soft and gentle, so small, move and calm,

301
01:35:18.800 --> 01:35:31.359
and the feeling in your shoulders seems to spread deep

302
01:35:31.560 --> 01:35:41.359
into your shoulders. That sense of relaxation, not just traveling

303
01:35:41.840 --> 01:35:59.119
deeply into your muscles, but also relaxing the bones and

304
01:35:59.359 --> 01:36:07.600
moving all a way to underneath your arms, relaxing a

305
01:36:07.800 --> 01:36:13.119
whole area between the tops of your shoulders and underneath

306
01:36:13.119 --> 01:36:18.640
your arms healing.

307
01:36:24.039 --> 01:36:24.760
You feel so.

308
01:36:26.600 --> 01:36:40.720
Relaxed and comfortable in your shoulders. Who sends that deep

309
01:36:41.520 --> 01:37:02.680
healing message into your arms? You may feel almost as

310
01:37:02.720 --> 01:37:09.479
if your arms are not even there, because they're so relaxed,

311
01:37:12.640 --> 01:37:58.840
so deeply relaxed, so so calm, so pose not feeling

312
01:37:59.159 --> 01:38:14.439
spreading all the way down your arms, two elbows, including

313
01:38:16.119 --> 01:38:42.920
your elbows circumforts spreads or away into wrists, your forearments

314
01:38:43.119 --> 01:38:58.600
and your wrists so heavy. Yet at the same time,

315
01:39:06.159 --> 01:40:06.640
sunlight and gentle freks now on your hands. My hands

316
01:40:12.920 --> 01:40:42.520
so peaceful in your hands, the sense of real peace.

317
01:40:54.239 --> 01:41:07.359
It just seems to feel oh so familiar when your

318
01:41:07.479 --> 01:42:11.840
hands relax deeply. Mm hm, Yes, your thing is a thing,

319
01:42:12.159 --> 01:43:16.720
is sad less a thing? It tips Moving your attention

320
01:43:18.079 --> 01:43:46.279
to the front of your body so comfortable, Moving your

321
01:43:46.439 --> 01:45:30.520
focus to your legs, what muscles in your thighs, your knees,

322
01:45:34.560 --> 01:46:12.359
so relaxed, a calf mussels and just sans coperzy day

323
01:47:04.760 --> 01:48:23.920
four and the faathing in your feet, Sir, peaceful.

324
01:48:25.319 --> 01:49:13.319
So calm, so peaceful, so calm, so peaceful.

325
01:49:16.199 --> 01:49:46.960
So calm, so peace fall RelA sin peace fall, so calm,

326
01:49:54.560 --> 01:50:21.039
loving that deep relaxation to spready chest and letting go everything.

327
01:50:32.279 --> 01:50:38.319
So I'm gonna start counting down now from twenty down

328
01:50:38.359 --> 01:50:46.520
to one. You can imagine in a way it's like

329
01:50:47.239 --> 01:50:53.720
just walking down some steps and each step or twenty steps,

330
01:50:53.760 --> 01:51:02.960
and each step represents a level of comfort. Each step

331
01:51:03.439 --> 01:51:19.079
represents a deepening of that comfort, and the furvies you

332
01:51:19.119 --> 01:51:24.520
walk down those steps that are deeper and more relaxed,

333
01:51:24.720 --> 01:54:06.760
you feel so starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen,

334
01:55:22.279 --> 01:58:13.239
eight four four teen too well.

335
01:59:12.079 --> 02:00:00.520
Fi a.

336
02:01:28.520 --> 02:12:11.720
Nine eight seven a six five four two one. And

337
02:12:11.760 --> 02:12:28.880
now as you focus on your eyes, We're gonna count

338
02:12:28.920 --> 02:12:40.760
down from ten dout one, focusing just on your eyes,

339
02:12:44.479 --> 02:12:53.039
your eyelids, the muscles around your eyes, your eye walls themselves,

340
02:12:54.520 --> 02:13:11.560
a whole area that makes up your eyes. And as

341
02:13:11.640 --> 02:13:20.159
we count down from ten down to one, whilst focusing

342
02:13:20.439 --> 02:13:35.840
on your eyes, you'll become twice is relaxed with each

343
02:13:36.239 --> 02:13:48.800
number counting down that you may find the all you

344
02:13:48.960 --> 02:13:57.840
want to do is just drift off to sleep. And

345
02:13:57.960 --> 02:14:04.640
if that's what you want, then just allow yourself to

346
02:14:04.680 --> 02:14:19.159
do that. Now focus in on your eyes. I'm going

347
02:14:19.239 --> 02:14:29.319
to begin counting down from ten down to one right now,

348
02:14:37.760 --> 02:15:39.720
ten nine eight.

349
02:16:01.520 --> 02:21:25.079
Seven five four six.

350
02:21:01.399 --> 02:23:41.719
Three two one.

351
02:23:42.079 --> 02:24:01.959
So count down ten to one ten nine eight seven

352
02:24:04.040 --> 02:24:26.680
six five four three two one. And maybe that was

353
02:24:26.719 --> 02:24:30.920
a bit too quick in order to relax. Maybe it's

354
02:24:30.920 --> 02:24:36.920
a bit too fast for you to notice the calming

355
02:24:37.079 --> 02:24:44.000
of your body, maybe even a little bit of pressure there,

356
02:24:44.079 --> 02:24:47.680
like you're counting down from ten to one. Would you

357
02:24:47.760 --> 02:24:51.120
expect me to do, man, expect me to stick go

358
02:24:51.239 --> 02:25:01.319
with floppy just because you're counting down. If you try again,

359
02:25:02.680 --> 02:25:08.680
but this time, I go this lower. This time, as

360
02:25:08.680 --> 02:25:13.639
you focus on the whole of your body before we

361
02:25:13.840 --> 02:25:20.920
focus on your legs, just notice how your body does

362
02:25:22.639 --> 02:25:35.799
start to feel more relaxed with every number that I

363
02:25:35.959 --> 02:26:47.600
count down ten nine eight, seven, six, five four three

364
02:26:47.920 --> 02:27:25.680
two one, and just notice how how you feel generally,

365
02:27:26.079 --> 02:27:40.399
how your body feels. It's not necessarily even about counting

366
02:27:40.520 --> 02:27:47.799
down from ten to one. It's that space that you have,

367
02:27:48.959 --> 02:28:07.479
that space between being active physically or mentally to just

368
02:28:12.159 --> 02:28:17.399
sitting or lying down, just being there, not doing anything,

369
02:28:17.520 --> 02:28:24.200
not saying anything, not needing to think about anything. So

370
02:28:24.840 --> 02:28:27.920
it opens up a space, you know, a bit of

371
02:28:27.920 --> 02:28:29.120
a space.

372
02:28:29.559 --> 02:28:30.079
A gap.

373
02:28:36.280 --> 02:28:39.840
And the more I came down from ten to one,

374
02:28:40.959 --> 02:28:49.120
the bigger that gap becomes. So there's that gap of calmness,

375
02:28:50.479 --> 02:29:06.639
of comfort, relaxation. It's a nice feeling, and it moves

376
02:29:07.719 --> 02:29:21.879
those stresses or discomforts physically or emotionally, moves them away.

377
02:29:24.399 --> 02:29:25.799
Allows you.

378
02:29:28.079 --> 02:29:28.680
To just.

379
02:29:31.600 --> 02:29:38.360
Slow down, someone to count again from ten down to one,

380
02:29:38.719 --> 02:29:48.959
and notice that gap widening, the gap, And as it widens,

381
02:29:49.040 --> 02:29:55.440
it's almost like the stress and attention falls into the gap.

382
02:30:08.879 --> 02:30:47.760
It gives you that distance, that space. Now ten nine eight, seven,

383
02:30:51.520 --> 02:31:16.760
six five four.

384
02:31:34.639 --> 02:32:17.120
Three two.

385
02:32:09.920 --> 02:32:10.159
One.

386
02:32:21.680 --> 02:32:26.159
Now, how does your body feel.

387
02:32:28.040 --> 02:32:39.799
Now?

388
02:32:40.920 --> 02:32:57.239
Can you notice that the feeling calmer, the feeling more relaxed.

389
02:33:19.680 --> 02:33:24.079
As we now focus on your legs, just your legs.

390
02:33:40.040 --> 02:33:59.959
We're just gonna start with focusing on your thighs. Of course,

391
02:34:00.040 --> 02:34:04.000
course it's not the most exciting thing to be doing,

392
02:34:04.760 --> 02:34:11.200
because I'm sure, like most of your body is not

393
02:34:11.239 --> 02:34:23.479
a lot going on right now. Just focusing on the

394
02:34:23.520 --> 02:34:29.639
whole of your thighs, the tops of your thighs, the

395
02:34:29.879 --> 02:34:36.559
sides of your thighs, the bottoms of your thighs, your

396
02:34:36.639 --> 02:34:42.000
outer thighs, and your inner thighs. Basically the whole of

397
02:34:42.040 --> 02:34:49.879
your thigh that leads into your hip and it goes

398
02:34:50.879 --> 02:35:00.319
down to your knee joints. That is, this is a

399
02:35:00.360 --> 02:35:08.799
big area. It's a very heavy area. It's very strong,

400
02:35:09.959 --> 02:35:15.079
probably the strongest muscles in your body or in your thighs.

401
02:35:25.159 --> 02:35:32.879
But I don't think we perhaps give enough attention to

402
02:35:33.079 --> 02:35:46.959
our thighs. Perhaps we don't acknowledge how important our thighs

403
02:35:47.079 --> 02:36:07.159
are to our lives, how much they actually do for us,

404
02:36:11.000 --> 02:36:21.079
all for our lives. And it may seem to sound

405
02:36:21.159 --> 02:36:26.799
really weird, but I think that all of our body parts,

406
02:36:29.680 --> 02:36:37.959
especially our thighs, need some TLC, a bit of love shown,

407
02:36:38.959 --> 02:36:57.719
a bit of acknowledgement, thank you, gratitude for our thighs

408
02:36:57.920 --> 02:37:06.840
do for us. And I know this may sound a

409
02:37:06.840 --> 02:37:13.200
bit strange, maybe you think, why am I surely how

410
02:37:13.200 --> 02:37:16.000
I should be out in the garden hugging a tree

411
02:37:16.120 --> 02:37:24.280
or something. Well, it's hard to set a microphone up

412
02:37:24.319 --> 02:37:27.680
on a tree. That's why I'm doing this indoors. Otherwise

413
02:37:27.680 --> 02:37:31.040
I would be outside hugging a tree. Now I can't

414
02:37:31.079 --> 02:37:39.879
see the television from the tree. If you move down

415
02:37:39.879 --> 02:37:49.719
to your knees gain such an important part, and I

416
02:37:49.719 --> 02:37:56.639
think we don't necessarily I'll speak for myself here, I

417
02:37:56.639 --> 02:38:01.840
don't necessarily appreciate all that my knees do for me

418
02:38:03.079 --> 02:38:08.280
until I have a problem with my knee. It's occasionally,

419
02:38:08.280 --> 02:38:13.280
if I ever maybe i'll bash it, or it's aching

420
02:38:13.440 --> 02:38:19.879
for some reason. It's then that I realize how much

421
02:38:19.959 --> 02:38:24.399
it does. You know, the benefit of being able to

422
02:38:24.520 --> 02:38:34.520
use my legs without any kind of physical discomfort is

423
02:38:34.559 --> 02:38:43.360
a beautiful thing that's possibly not appreciated until it's temporarily removed.

424
02:38:44.440 --> 02:38:51.559
You know that's comfort. But as you focus on your knees,

425
02:38:53.600 --> 02:38:59.280
regardless of how your knees feel, you can have that

426
02:38:59.479 --> 02:39:05.719
sense of gratitude and love to your knees for all

427
02:39:05.799 --> 02:39:18.120
that they do for you. And you can still have

428
02:39:18.159 --> 02:39:22.399
that attention on your thighs and maybe notice how your

429
02:39:22.440 --> 02:39:34.319
thighs feel. Maybe you've noticed that they are relaxing more

430
02:39:36.079 --> 02:39:47.799
deeply as you focus now on the bottoms of your legs,

431
02:39:48.200 --> 02:39:53.639
your shins, and your calf muscles and the bones between

432
02:39:53.760 --> 02:39:59.920
your knees and your feet incorporate, and of course your

433
02:40:00.079 --> 02:40:13.159
ankles so important. Anyone that's had even like the slightest

434
02:40:13.559 --> 02:40:19.639
sprain of an ankle knows how how much we take

435
02:40:20.920 --> 02:40:29.799
our ankles for granted. And it's kind of strange in

436
02:40:29.840 --> 02:40:35.040
a way when you think that. You know, logically, our

437
02:40:35.079 --> 02:40:38.600
wrists are a lot thinner than the rest of our arms,

438
02:40:39.639 --> 02:40:43.159
which is okay, it doesn't I can't see any problem

439
02:40:43.200 --> 02:40:48.120
with that because we're just picking stuff up. But our

440
02:40:48.159 --> 02:40:54.040
ankles so much thinner than the rest of our legs,

441
02:41:00.399 --> 02:41:04.840
and from a physics perspective or logical even it doesn't

442
02:41:04.879 --> 02:41:10.920
really make sense that all this weight would ultimately be

443
02:41:12.000 --> 02:41:22.040
resting on your ankles then leading to your feet, that

444
02:41:22.600 --> 02:41:31.600
thin area, thin bone. Yeah, it does so much great work.

445
02:41:33.719 --> 02:41:43.399
Supports us, supports our body for a lifetime, helps us

446
02:41:43.920 --> 02:41:53.319
to balance, helps you to get around and be mobile,

447
02:41:59.600 --> 02:42:07.639
and a calf muscles. Of course, when I was younger,

448
02:42:07.799 --> 02:42:11.120
I couldn't see the point in calf muscles didn't seem

449
02:42:11.159 --> 02:42:16.280
to do anything. Okay, if I walked around on tiptoes,

450
02:42:17.000 --> 02:42:20.920
then my calf muscles get some work. But of course

451
02:42:20.920 --> 02:42:25.120
that's not true. The calf muscles are being used whenever

452
02:42:25.159 --> 02:42:37.120
we use our legs and your shins there to protect

453
02:42:39.040 --> 02:42:47.719
your lower legs, shaped in a way, almost as a

454
02:42:47.760 --> 02:42:59.879
protector for the bone, leading of course to your ankle

455
02:43:03.440 --> 02:43:10.079
and your feet. But we're not going to focus on

456
02:43:10.120 --> 02:43:12.319
your feet. We're just going to focus on the legs.

457
02:43:14.280 --> 02:43:18.920
I realize that now that I've mentioned your feet, it

458
02:43:19.040 --> 02:43:24.000
probably focuses on them anyway, So maybe I should focus

459
02:43:24.040 --> 02:43:29.920
on your feet a little bit. You can have them

460
02:43:29.920 --> 02:43:35.719
in your awareness the same as you have your thighs

461
02:43:35.760 --> 02:43:40.159
in your awareness. Even though we haven't been focusing on

462
02:43:40.200 --> 02:43:46.680
your thighs a few minutes, I've been focusing on your ankles,

463
02:43:52.079 --> 02:44:07.319
there's still that sensation of comfort in your thighs and

464
02:44:07.399 --> 02:44:16.840
this that movement of energy because the thighs hold lots

465
02:44:16.879 --> 02:44:22.479
of different sensations. Of course, there's the muscles, the big

466
02:44:22.760 --> 02:44:34.879
straw muscles that we have in our thighs, but the

467
02:44:35.040 --> 02:44:41.040
skin on the outside of the thighs, as in the

468
02:44:41.120 --> 02:44:46.760
outside of all of our body can be very sensitive,

469
02:44:50.600 --> 02:45:03.920
sensitive to the touch, sensitive to temperature. And inside your

470
02:45:03.959 --> 02:45:11.360
thighs the bones, there's the muscle, there's the blood, vessels,

471
02:45:11.559 --> 02:45:17.760
the ar trees, to all this stuff that's inside your thighs.

472
02:45:21.639 --> 02:45:24.840
And I guess sometimes it'd be nice if you could

473
02:45:24.840 --> 02:45:30.440
actually put your fingers inside your thighs and a message,

474
02:45:32.600 --> 02:45:36.159
so you can message on the outside, of course, but

475
02:45:36.239 --> 02:45:39.360
to be able to get deep into the muscles, and

476
02:45:39.440 --> 02:45:44.600
to be able to just message inside your thighs, message

477
02:45:44.600 --> 02:45:52.680
in the bones of your leg massage in all the

478
02:45:52.799 --> 02:46:03.479
veins and just gently heaving your thighs, and you could

479
02:46:03.520 --> 02:46:10.479
move down messaging inside your knees. It's a message in

480
02:46:10.559 --> 02:46:17.920
those bones, but with healing fingertips spreading that healing energy

481
02:46:18.680 --> 02:46:28.399
deep into the joints of your knees. Of course, there's

482
02:46:28.440 --> 02:46:32.360
the back of your your knee, you know, the inside

483
02:46:32.520 --> 02:46:39.760
crease where your knee is. It's a very sensitive area.

484
02:46:40.680 --> 02:46:45.079
Very it feels very nice when you stroke it. That

485
02:46:45.200 --> 02:46:48.920
might be because it's an area that's not really touched

486
02:46:49.079 --> 02:46:55.680
very often. It's almost like a hidden part, that crease

487
02:46:57.760 --> 02:47:00.000
in your legs. It's almost.

488
02:47:01.319 --> 02:47:01.799
It's like a.

489
02:47:01.799 --> 02:47:07.079
Part that has a sensitivity which is a little bit different.

490
02:47:14.879 --> 02:47:24.840
Of course, it's protected by your legs. So you can

491
02:47:24.879 --> 02:47:35.920
imagine putting your fingers into that crease in your legs,

492
02:47:36.000 --> 02:47:40.680
folding between your legs, you can just massage with your fingertips.

493
02:47:41.840 --> 02:47:48.639
Imagine your fingertips going inside, massage in the muscle tissue.

494
02:47:53.200 --> 02:47:57.600
You can of course feel the bones of your knees

495
02:47:58.959 --> 02:48:09.479
heading through your fingertips, and then as you go down

496
02:48:12.280 --> 02:48:15.120
to your calf muscles, and that's the part I'd like

497
02:48:15.200 --> 02:48:19.920
to be able to really put my fingertips deep inside

498
02:48:20.639 --> 02:48:29.600
my calf muscles, massage in every single tissue of that muscle,

499
02:48:31.159 --> 02:48:41.079
healing every part, and then doing the same for my shins,

500
02:48:44.280 --> 02:48:51.200
massage in and gently stroking the bones, gently stroking them,

501
02:48:52.079 --> 02:48:56.280
healing in a loving way, because they deserve to be

502
02:48:56.360 --> 02:49:04.000
treated the precious bones that they are, because our legs

503
02:49:04.040 --> 02:49:07.440
are so precious as in all the other parts of

504
02:49:07.479 --> 02:49:15.680
our body, and more precious of any jure on the planet.

505
02:49:24.200 --> 02:49:35.959
When you start to think about your legs in this way,

506
02:49:36.799 --> 02:49:43.479
it can change your perspective. It might sound a bit

507
02:49:46.559 --> 02:49:50.840
a bit silly to start with the idea of having

508
02:49:51.680 --> 02:50:01.680
love for your legs, showing appreciation for your thighs, wanting

509
02:50:01.840 --> 02:50:05.840
to be able to put your hands in your thighs

510
02:50:07.680 --> 02:50:14.159
the massage the muscles and the bones, and to get

511
02:50:14.200 --> 02:50:22.559
your fingers deep in there, releasing all tension. Just to

512
02:50:22.639 --> 02:50:32.120
show how much you care about your legs, how much

513
02:50:32.159 --> 02:50:37.879
you care for what your legs do for you regularly,

514
02:50:40.239 --> 02:50:49.799
your knees, your calves, your ankles. The strength of your

515
02:50:49.840 --> 02:50:58.000
ankles considering how thin they are compared to the rest

516
02:50:58.000 --> 02:51:05.520
of your legs, especially your thigh is Yeah, they're so strong,

517
02:51:06.959 --> 02:51:21.520
so flexible, absolutely amazing things. Your ankles are truly a

518
02:51:21.559 --> 02:51:32.440
gift because of what they do for you, supporting all

519
02:51:32.600 --> 02:51:39.479
that weight, regardless of how what weight you are, even

520
02:51:39.520 --> 02:51:44.200
if you're only ate stone, there's still a lot of

521
02:51:44.280 --> 02:51:51.360
weight for these little ankles. Now I'm a lot heavier

522
02:51:51.360 --> 02:52:01.079
than eight stone doubled out, yet my ankles support my

523
02:52:01.159 --> 02:52:08.520
body all the time, or they do give off a

524
02:52:08.600 --> 02:52:13.840
sigh of relief when I sit down, as you have

525
02:52:14.000 --> 02:52:23.040
my whole legs do my feet feet also go, my

526
02:52:23.159 --> 02:52:23.840
toes clap.

527
02:52:25.040 --> 02:52:44.440
We're so happy.

528
02:52:45.559 --> 02:52:54.639
Your legs really are amazing. And I know that talk

529
02:52:54.799 --> 02:53:01.280
about talking about your legs is probably possibly among the

530
02:53:01.319 --> 02:53:06.920
most most boring things you've ever heard anyone say, possibly

531
02:53:09.760 --> 02:53:16.479
you're boring or not. Everything I said is true. Your

532
02:53:16.600 --> 02:53:37.159
legs are amazing. Your legs deserve not just respect, they

533
02:53:37.239 --> 02:53:49.840
deserve to relax deeply. They deserve to take some time

534
02:53:49.920 --> 02:54:13.600
out of the day to just let go completely. Your

535
02:54:13.760 --> 02:54:31.600
legs really can relax. And because the legs are so

536
02:54:32.600 --> 02:54:37.440
such a most, you know, very important part of your body.

537
02:54:38.719 --> 02:54:41.319
When you relax your legs, the rest of your body

538
02:54:41.959 --> 02:55:00.760
also naturally follows in that journey of comfort. I can

539
02:55:00.840 --> 02:55:05.799
feel it in my hips. My hips feel really loose,

540
02:55:09.040 --> 02:55:13.680
and also my lwer back as well. My lower back

541
02:55:13.879 --> 02:55:19.440
really feels it feels stretched, even though I'm just sitting

542
02:55:19.479 --> 02:55:25.479
in a chair and there's no stretching as far as

543
02:55:25.520 --> 02:55:28.479
I'm aware that I'm doing. But it's almost as if

544
02:55:28.559 --> 02:55:32.520
the muscles are just relaxed so much that there is

545
02:55:32.600 --> 02:55:41.120
a natural stretch as the tension has reduced a lot.

546
02:55:57.440 --> 02:56:00.559
And I'm now going to count down from ten down

547
02:56:00.600 --> 02:56:11.959
to one, and you can continue to fill wonderfully relaxed

548
02:56:15.719 --> 02:56:58.920
ten nine, eight, seven, six, five, four three two one relax.

549
02:57:06.719 --> 02:57:10.520
So I'm just going to count down from fire down

550
02:57:10.600 --> 02:57:15.079
to one. And as a countdown, if you just focus

551
02:57:15.159 --> 02:57:23.120
on the numbers, just the numbers counting down, and notice

552
02:57:23.959 --> 02:57:32.040
how you feel in this moment as you hear the

553
02:57:32.120 --> 02:57:40.239
numbers counting down, knowing that those numbers counting down represent

554
02:57:41.200 --> 02:57:50.239
you feeling calmer, not just in your body, but also

555
02:57:52.479 --> 02:57:59.120
relaxing your mind. I'll just notice how you feel. There's

556
02:57:59.239 --> 02:58:05.040
nothing to do, there's nothing to say, there's nothing to

557
02:58:05.120 --> 02:58:50.639
think about, starting with number five, four, three two.

558
02:58:47.719 --> 02:58:47.959
One.

559
02:58:57.399 --> 02:59:09.280
Now, as you notice the gradual letting go that the

560
02:59:09.399 --> 02:59:17.079
tension in your body, you may also begin to notice

561
02:59:17.159 --> 02:59:25.680
and be aware of how your mind is starting to

562
02:59:25.719 --> 02:59:32.360
slow down. This is just a natural thing that happens.

563
02:59:34.920 --> 02:59:40.159
It's not really a special procedure. It's just natural because

564
02:59:40.200 --> 02:59:46.120
as your body relaxes, your mind also starts to relax.

565
02:59:47.680 --> 02:59:51.360
And the more your mind relaxes, the more your body relaxes.

566
02:59:51.479 --> 03:00:02.120
It's just a continuous circle of relaxation. And there's that

567
03:00:03.239 --> 03:00:11.120
calmness that comes from relative quietness. You know, even even

568
03:00:11.159 --> 03:00:18.200
if there's background sounds either your side online, it's still

569
03:00:18.639 --> 03:00:23.920
going to be quite calm. You know, you haven't got

570
03:00:23.959 --> 03:00:29.120
the television on, there's no music in the background. Unless

571
03:00:29.120 --> 03:00:36.559
you're listening to the recording. With music, of course, you're

572
03:00:36.719 --> 03:00:38.879
very likely not going to be sitting in a room

573
03:00:38.920 --> 03:00:43.520
with other people. Of course you might be, but generally

574
03:00:43.639 --> 03:00:46.799
it's more ideal if you can do this on your own,

575
03:00:48.479 --> 03:00:58.639
so no distractions, and when you stop thinking about stuff,

576
03:01:05.120 --> 03:01:15.440
relaxation automatically rises, a sense of comfort starts to grow,

577
03:01:19.920 --> 03:01:26.680
and without trying to build it up into something fantastical

578
03:01:27.000 --> 03:01:38.760
or something magical, this is just a natural process, something

579
03:01:38.879 --> 03:01:49.920
that's easy to accomplish. In fact, it's almost the sense

580
03:01:49.959 --> 03:01:56.840
of relaxing completely happens really when you put no effort

581
03:01:57.120 --> 03:02:01.040
into it. It's not something that you can really force.

582
03:02:03.639 --> 03:02:13.360
It's something that happens naturally. And part of the process

583
03:02:13.399 --> 03:02:24.799
of this recording and others is simply two allow you

584
03:02:27.000 --> 03:02:37.920
to take advantage of this space, this time, to just

585
03:02:42.040 --> 03:02:52.719
let go, to just be here, to be in tune

586
03:02:53.280 --> 03:03:05.399
with how you feel, yet with the intention of wanting

587
03:03:05.680 --> 03:03:17.799
to relax deeply and maybe even to fall asleep, depending

588
03:03:18.000 --> 03:03:24.239
on what it is that you wish for yourself in

589
03:03:24.360 --> 03:03:40.559
this moment. As we know, relaxing is the majority of

590
03:03:40.639 --> 03:03:45.399
the process of falling asleep. The actual falling asleep part

591
03:03:45.479 --> 03:03:53.799
is the tiny bit at the end. The deeper relaxed

592
03:03:54.040 --> 03:04:16.200
you become, the easier you find yourself drifting. You can also,

593
03:04:16.319 --> 03:04:26.440
if you choose, stay focused on my voice and really

594
03:04:26.879 --> 03:04:56.200
enjoy the process of gradually relaxing each muscle in your

595
03:04:56.239 --> 03:05:30.840
body effortlessly and just observing the sensation of letting go completely.

596
03:05:36.840 --> 03:05:45.079
This time, I'm going to count from six down to one,

597
03:05:45.719 --> 03:05:54.879
and you can notice your mind calming down more with

598
03:05:55.280 --> 03:06:09.000
each number that you hear me say, naturally, feeling calm

599
03:06:09.479 --> 03:09:08.280
and slow and peaceful, six, five, four, three, two, one,

600
03:09:08.760 --> 03:09:18.360
being aware of how your mind has slowed right down,

601
03:09:21.600 --> 03:09:45.040
sinking deeply into relaxation. And as you focus on your mind,

602
03:09:45.280 --> 03:09:57.799
you may notice that there are some thoughts still there,

603
03:09:57.840 --> 03:10:07.399
maybe some stubborn thoughts that for some reason perhaps need

604
03:10:07.440 --> 03:10:22.680
your attention. So what you can do is send love

605
03:10:22.879 --> 03:10:29.879
to those thoughts. Sprinkle those thoughts.

606
03:10:33.840 --> 03:10:34.399
With love.

607
03:10:36.120 --> 03:10:41.479
M all petals from a flower. Just sprinkle it over them,

608
03:10:41.799 --> 03:10:49.040
petals filled with love towards those thoughts, to let those

609
03:10:49.159 --> 03:10:55.760
thoughts know that you're not abandoned in them. You just

610
03:10:56.079 --> 03:11:06.200
need them. You require them to just calm down, slow down,

611
03:11:08.479 --> 03:11:23.399
quiet down for now. So as you focus on those

612
03:11:24.079 --> 03:11:29.000
remaining thoughts, as we count down this time from seven

613
03:11:29.920 --> 03:11:38.600
down to one. With each number, just imagine sprinkling those

614
03:11:38.799 --> 03:11:58.280
flower petals of love, kindness, gratitude over those thoughts, which

615
03:11:58.280 --> 03:12:04.280
will allow them to just melt away and relaxed deeply.

616
03:12:08.440 --> 03:12:22.920
With every number, those thoughts will become more and more relaxed,

617
03:12:28.479 --> 03:13:51.440
starting with number seven, six, five, four, three.

618
03:14:23.680 --> 03:14:52.719
Two, one.

619
03:15:00.319 --> 03:15:25.799
Now, notice how relaxed you're feeling in your body. We're

620
03:15:25.840 --> 03:15:39.600
going to focus on your hands, because the more relaxed

621
03:15:39.680 --> 03:15:46.920
your hands are, the more relaxed your body and mind are.

622
03:16:01.799 --> 03:16:08.000
And there's you focus on your hands and your fingers.

623
03:16:13.399 --> 03:16:18.159
There's nothing needed to be done. There's no clenching the

624
03:16:18.440 --> 03:16:24.319
fists or dancing the fingers or anything like that. Yeah,

625
03:16:30.239 --> 03:16:44.520
it's just noticing and focusing on your hands, noticing how

626
03:16:44.559 --> 03:17:09.280
they feel. Kiss The more relaxed your hands feel, the

627
03:17:09.520 --> 03:17:19.000
calmer your mind feels, and the more comfort you feel

628
03:17:21.000 --> 03:17:46.399
throughout your body. And you may have already noticed your

629
03:17:50.760 --> 03:18:21.639
mind is starting to dress like since just on your

630
03:18:21.760 --> 03:18:40.120
hands and fingers, allowing them to experience a real deepening

631
03:18:41.280 --> 03:18:56.120
of that relaxation in your hands and fingers more and

632
03:18:56.399 --> 03:19:19.920
more relaxed. With each number from eight down to one,

633
03:19:20.639 --> 03:19:30.479
you can almost feel that healing and relaxing energy spreading

634
03:19:31.680 --> 03:19:47.440
into your hands and fingers becoming year and more relaxing

635
03:19:50.559 --> 03:20:09.639
with each number you hear, going down eight, down to one, drifting,

636
03:20:13.319 --> 03:20:33.159
drifting again starting with number eight.

637
03:20:59.559 --> 03:21:00.000
Mm hm.

638
03:21:10.479 --> 03:24:23.479
Seven, six, five, four, three, ah. Just being here now,

639
03:24:25.719 --> 03:24:31.799
nothing to think about, nothing to do, nothing to say,

640
03:24:35.920 --> 03:24:47.120
and everything just feels calmer. And this is your natural

641
03:24:47.200 --> 03:24:55.120
state of being. This is how you just normally feel

642
03:24:55.879 --> 03:25:04.360
when you take away all that other stuff that we add,

643
03:25:05.479 --> 03:25:12.639
you know, things like stress and worrying and overthinking and

644
03:25:14.760 --> 03:25:26.239
the anxiety, tension just generally thinking about stuff. You take

645
03:25:26.520 --> 03:25:30.200
that away, which is what we do. What we do

646
03:25:30.399 --> 03:25:47.760
now you're left with a real sense of peacefulness which

647
03:25:47.920 --> 03:25:57.799
comes to you very quickly, because ultimately it's just a feeling,

648
03:26:02.159 --> 03:26:10.559
a feeling of comfort, almost as if you've gone inside

649
03:26:10.600 --> 03:26:22.799
yourself and you've found a special place where everything is peaceful,

650
03:26:25.719 --> 03:26:31.200
a place where you can feel relaxed and your natural

651
03:26:33.239 --> 03:26:39.600
sense of comfort, a place where you can be you,

652
03:26:44.280 --> 03:26:51.319
where you can accept yourself for who you are, a

653
03:26:51.399 --> 03:26:58.000
place where you're not trying to please anybody else ever,

654
03:27:01.920 --> 03:27:10.520
a place where you can actually not just love yourself,

655
03:27:10.600 --> 03:27:16.079
but in some ways more importantly, you can like yourself,

656
03:27:18.559 --> 03:27:35.920
appreciate who you are. That sense of gratitude is in

657
03:27:35.959 --> 03:27:46.520
the air all around you, and that's also a place

658
03:27:46.680 --> 03:27:56.920
where you can actually feel the healing energy soaking into

659
03:27:56.959 --> 03:28:14.399
your body. Healing energy soaking into your body, and that

660
03:28:14.600 --> 03:28:24.840
healing energy spreads through your veins, traveling to each and

661
03:28:25.159 --> 03:28:36.079
every single part of your body, and you start to

662
03:28:36.159 --> 03:28:43.760
realize that actually, that healing energy, it's not just entered

663
03:28:43.799 --> 03:28:55.360
into your brain, it's become part of your brain, and

664
03:28:55.440 --> 03:29:07.399
that spinal fluid is now mixed with healing energy, not

665
03:29:07.559 --> 03:29:15.559
just allowing you to feel so much more relaxed and

666
03:29:15.840 --> 03:29:28.360
healthy in this moment, but also you start to realize

667
03:29:28.559 --> 03:29:38.520
to actually, what's happening now with that healing, relaxing energy

668
03:29:39.399 --> 03:29:51.399
spreading through your body, It's actually changing your life. It's

669
03:29:51.440 --> 03:29:57.159
actually changing the way you're going to feel not just now,

670
03:29:58.799 --> 03:30:06.159
but tomorrow and the next day. As your health improves,

671
03:30:09.200 --> 03:30:16.719
not just your physical health, but your mental health. Things

672
03:30:16.920 --> 03:30:22.200
that used to bother you in the past, for some reason,

673
03:30:23.360 --> 03:30:30.959
no longer have the effect that they used to because

674
03:30:31.040 --> 03:30:42.760
something has changed deep within you. Maybe things that used

675
03:30:42.760 --> 03:30:53.440
to cause you to feel anger no longer have that

676
03:30:54.120 --> 03:31:02.200
power to control you the way they seem to be

677
03:31:02.239 --> 03:31:13.159
able to before. As you realize that you're the one

678
03:31:13.319 --> 03:31:25.079
who decides what affects you. You're the one who decides

679
03:31:27.879 --> 03:31:38.959
to feel relaxed and calm when you choose to enjoy

680
03:31:40.479 --> 03:31:56.079
noticing these natural developments of healing continuing to grow and

681
03:31:56.239 --> 03:32:07.600
improve your life day by day, including of course, your

682
03:32:07.600 --> 03:32:24.879
ability to relax so much easier and sleep in It's

683
03:32:24.959 --> 03:32:35.319
the most natural thing in the world to you, because

684
03:32:35.559 --> 03:32:42.760
falling asleep is something that you've done so many times

685
03:32:44.440 --> 03:32:50.120
in your life, and you know that you were born,

686
03:32:51.600 --> 03:32:58.239
as we all were, with the ability to fall asleep naturally.

687
03:33:02.479 --> 03:33:14.319
We're born with that ability to just drift off into

688
03:33:14.399 --> 03:33:27.319
a deep, healing sleep. Even when we're kids, sometimes will

689
03:33:27.399 --> 03:33:31.719
fall asleep when we don't even want to try to

690
03:33:31.719 --> 03:33:36.440
think us stay awake. Maybe it's a birthday in the morning,

691
03:33:36.559 --> 03:33:41.000
or it's Christmas or holiday or something we look forward to.

692
03:33:41.440 --> 03:33:45.559
We don't want to go to sleep. But the more

693
03:33:46.079 --> 03:33:51.000
we want to stay awake, the more we just start

694
03:33:51.079 --> 03:33:59.399
to drift. And the more you fight drifting, the more

695
03:33:59.399 --> 03:34:03.280
you're try to stop your soft and drifting a safe

696
03:34:04.120 --> 03:34:15.200
the deeper and stronger that drifting becomes. Because we're born

697
03:34:16.159 --> 03:34:22.040
not just with the need to relax deeply and to

698
03:34:22.159 --> 03:34:32.079
naturally fall asleep, but it's our birthright, it's part of

699
03:34:32.120 --> 03:34:43.799
our DNA. And sometimes as we get older in life,

700
03:34:44.120 --> 03:34:57.719
perhaps at times we have forgotten that relaxing completely is

701
03:34:57.799 --> 03:35:19.040
not only a whe wonderfully pleasant experience, it's also really easy.

702
03:35:22.239 --> 03:35:29.799
It's very, very easy to let go, because that's all

703
03:35:29.799 --> 03:35:43.920
it is. It is just deciding to let go. And

704
03:35:44.000 --> 03:35:51.760
when you press the play button on my recordings, you

705
03:35:52.079 --> 03:36:02.840
have given permission for my voice to relax you. When

706
03:36:02.879 --> 03:36:08.239
you press that play button, you've given me permission for

707
03:36:08.399 --> 03:36:22.600
my words to effect you in a positive, only a

708
03:36:22.639 --> 03:36:44.000
positive way, opening up your mind to useful and healing

709
03:36:45.520 --> 03:37:01.639
suggestions that can have such an amazing effect on how

710
03:37:01.719 --> 03:37:13.840
you feel right now, as well as those changes that

711
03:37:14.120 --> 03:37:24.200
continue long after the recording ends, Those changes within you

712
03:37:27.000 --> 03:37:40.239
to continue to flourish and grow, transforming your life in

713
03:37:40.280 --> 03:37:52.319
a positive, beautiful way, allowing you to move forward in

714
03:37:52.360 --> 03:37:58.920
your life in the direction that you choose for yourself.

715
03:38:07.959 --> 03:38:20.040
And this feeling, this feeling that you can experience of safety, comfort, calmness,

716
03:38:27.760 --> 03:38:41.760
this feels so nice. It's such a healthy place to be,

717
03:38:49.600 --> 03:39:06.440
and that positivity grows within you each and every day.

718
03:39:06.479 --> 03:39:16.280
Moving forward, you're going to find that you're more relaxed

719
03:39:18.600 --> 03:39:30.959
physically and in your mind is more relaxed. And it's

720
03:39:31.040 --> 03:39:36.600
not that you're thinking slower, it's just that your mind

721
03:39:36.680 --> 03:39:48.559
will be less clogged up with unnecessary negativity because from

722
03:39:48.639 --> 03:39:58.920
now on, your mind rejects negativity. From now on, you're

723
03:39:58.959 --> 03:40:09.840
going to start noticing when negativity arises, and you can

724
03:40:10.000 --> 03:40:23.959
just say stop, stop, and that negativity will turn around

725
03:40:24.520 --> 03:40:43.920
and leave you alone. Stop and that negativity will disappear.

726
03:40:52.040 --> 03:40:58.559
And as you notice that, you feel way more relaxed,

727
03:41:00.040 --> 03:41:14.360
and you probably expect it, you can now congratulate yourself

728
03:41:14.959 --> 03:41:21.799
because you're the person that has done this. You are

729
03:41:21.879 --> 03:41:26.600
the one that has opened your mind up to the

730
03:41:26.760 --> 03:41:35.280
simple facts. You can feel more relaxed in your body

731
03:41:35.920 --> 03:41:45.239
and in your mind. You've opened your mind up to

732
03:41:47.559 --> 03:41:54.159
the birthright of being able to just fall asleep easily

733
03:41:55.159 --> 03:42:09.239
when you choose. And that's a nice feeling. Don't you

734
03:42:09.280 --> 03:42:20.879
think it feels nice? Doesn't it? To feel calm? All

735
03:42:20.920 --> 03:42:25.559
that healing energy is spreading through your body and your

736
03:42:25.639 --> 03:42:41.440
mind to spend time in a special place where negativity

737
03:42:42.920 --> 03:42:55.840
can no longer enter. Negativity is banned. It's bad, it's

738
03:42:55.879 --> 03:43:02.600
not allowed. Intrigue, does it doesn't. This doesn't deserve to

739
03:43:02.639 --> 03:43:10.719
be here. It doesn't belong here. Negativity has no place

740
03:43:11.719 --> 03:43:28.559
in your life, which makes room feel more comfort, more healing,

741
03:43:30.680 --> 03:43:57.959
more relaxation, more peace. It feels nice, doesn't it. Just

742
03:44:01.639 --> 03:44:21.920
let go with everything. I'm going to count down now

743
03:44:21.959 --> 03:44:30.200
from twenty down to one. You can continue to relax.

744
03:44:32.360 --> 03:44:43.920
If you choose, you can drift to sleep with every

745
03:44:44.120 --> 03:44:55.760
number you hear me say, you can fill twice as relaxed,

746
03:44:58.760 --> 03:47:15.239
or if you choose in phild twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six,

747
03:47:23.680 --> 03:48:13.319
five four. This is your time to just take a break,

748
03:48:14.159 --> 03:48:25.239
your time to relax, to allow your mind to slow down,

749
03:48:33.879 --> 03:48:48.000
to give yourself permission to take a break from everything.

750
03:48:52.680 --> 03:48:57.200
And you're the only person that can make that decision.

751
03:49:00.079 --> 03:49:03.280
You're the only person that can actually tell your mind

752
03:49:07.559 --> 03:49:31.959
to just relax, to just take some time off so

753
03:49:32.000 --> 03:49:36.879
that you can focus on your body, getting in touch

754
03:49:37.120 --> 03:49:52.000
with how you feel physically, and in the process of

755
03:49:54.600 --> 03:49:59.399
this body scan where you focus on different parts of

756
03:49:59.440 --> 03:50:10.239
your body, those parts that you focus on and observe

757
03:50:13.200 --> 03:50:21.600
even though you're not purposely requesting for those parts of

758
03:50:21.639 --> 03:50:29.200
your body to relax. It's kind of expected, you expect

759
03:50:30.520 --> 03:50:38.200
when you listen to my voice to feel more relaxed naturally,

760
03:50:43.680 --> 03:50:52.159
because when you're listening to me, your attention is focused

761
03:50:53.840 --> 03:51:10.120
on my words. My words guide you to focus on

762
03:51:10.319 --> 03:51:25.600
those parts of your body. Your focus increases, which actually

763
03:51:28.440 --> 03:51:46.120
calms your mind. And when your mind calms down, your

764
03:51:46.159 --> 03:52:11.120
body relaxes. And when your body calms down, your mind relaxes.

765
03:52:18.680 --> 03:52:26.879
And even though not really started the focus on your body,

766
03:52:29.840 --> 03:52:44.959
you can already feel that healing energy spreading through your body,

767
03:52:45.760 --> 03:52:59.959
pushing out stress and tension, healing all the parts of

768
03:53:00.200 --> 03:53:09.959
your body, including your skin, your bones, your blood, all

769
03:53:10.000 --> 03:53:14.719
of your organs inside your body, all of the muscles,

770
03:53:15.920 --> 03:53:23.079
all of the fat, all of everything, every hair on

771
03:53:23.200 --> 03:53:36.639
your body is filled with that healing energy. And when

772
03:53:36.680 --> 03:53:52.760
your brain it fills with that healing energy, the feeling

773
03:53:52.920 --> 03:54:17.040
of comfort and relaxation increases, deeply increases in a way

774
03:54:17.280 --> 03:54:36.120
that in your mind starts to feel perhaps bit drowsy

775
03:54:36.959 --> 03:54:47.479
because it's not needed, and it may start to drift

776
03:54:56.280 --> 03:55:03.159
if that's what's needed. So, if you're listening to this

777
03:55:05.040 --> 03:55:09.319
and what you need is deep relaxation, that's what you get.

778
03:55:11.440 --> 03:55:13.079
If what you need is.

779
03:55:14.639 --> 03:55:21.719
To fall asleep naturally and easily as your mind drifts,

780
03:55:24.120 --> 03:55:37.920
that's also what will happened. Because by pressing that play

781
03:55:38.000 --> 03:55:43.399
button on the podcast and listening to me, you give

782
03:55:43.680 --> 03:55:56.440
permission for your body and your mind. In fact, you

783
03:55:56.559 --> 03:56:01.760
give the command to your body your mind to relax

784
03:56:05.520 --> 03:56:14.479
deeply and to drift off to sleep if that's what

785
03:56:14.680 --> 03:56:30.639
you want or need. And as I focus on the

786
03:56:30.719 --> 03:56:42.079
different parts of your body, you may start to just drift.

787
03:56:46.159 --> 03:56:50.120
And then you come back again and you hear me talking,

788
03:56:50.440 --> 03:56:54.639
and I'm focusing on a different parts of your body,

789
03:57:00.360 --> 03:57:09.799
you may find yourself drifting. You don't realize you're drifting

790
03:57:11.520 --> 03:57:17.799
until you stop drifting and you're alert again to my

791
03:57:18.040 --> 03:57:25.600
voice focusing on a different part of your body starts

792
03:57:25.680 --> 03:57:36.159
to relax even deeper, because that drifting is basically you

793
03:57:36.239 --> 03:57:49.000
already in the sleep zone. And the more you drift, the

794
03:57:49.079 --> 03:57:58.799
longer you drift, and the longer you drift, eventually that

795
03:57:59.040 --> 03:58:08.680
drifting cant is into sleep, and that's the last you

796
03:58:08.760 --> 03:58:19.360
remember until you wake up in your own time. When

797
03:58:19.440 --> 03:58:22.920
you experience the right amount of sleep.

798
03:58:23.399 --> 03:58:28.639
Fear because when you do.

799
03:58:30.440 --> 03:58:41.440
And if you do fall asleep, It's extremely pleasant, so relaxing,

800
03:58:44.479 --> 03:59:04.680
so deep, healing sleep. It feels so nice to relax

801
03:59:04.959 --> 03:59:14.360
into your own body and mind. You if you feel

802
03:59:14.399 --> 03:59:22.840
that heathing energy is spreading through it, relaxing news, so deeply,

803
03:59:28.440 --> 03:59:46.440
relaxing new, so so deeply. We start to focus on

804
03:59:46.559 --> 03:59:56.440
your eyes, moving down.

805
03:59:58.959 --> 03:59:59.719
To your jaw.

806
04:00:07.639 --> 04:00:50.040
Now, dear Nick, you shoulders, a hand, vegus, you're chest,

807
04:00:56.120 --> 04:01:30.840
the stomach, your back, your spine, you heaps, you legs,

808
04:01:38.040 --> 04:01:39.239
your feet.

809
04:01:47.719 --> 04:01:49.000
You jos.

810
04:02:06.159 --> 04:02:17.239
And there feeding eatings, spreading and growing inside your body,

811
04:02:19.120 --> 04:02:30.799
feeling you up. Now, let's focus again on parts of

812
04:02:30.799 --> 04:02:45.239
your body. Focusing this time on your forehead. Now on

813
04:02:45.360 --> 04:02:54.559
your mouth, your lips, your tongue, the whole of your mouth.

814
04:03:06.760 --> 04:03:18.200
Focus then on your fingers. Maybe you could move your

815
04:03:18.200 --> 04:03:23.840
fingers a little bits. You can focus on each one individually,

816
04:03:30.040 --> 04:03:37.239
both hands and even though if you focus on both

817
04:03:37.280 --> 04:03:42.760
of your hands now they almost seem to just melt

818
04:03:42.840 --> 04:03:51.799
into one. Maybe is your right hand, start in your

819
04:03:51.879 --> 04:04:01.360
left hand and almost as if it's just mixed together.

820
04:04:06.799 --> 04:04:18.159
Now focusing on your knees, just noticing how your knees feel.

821
04:04:34.840 --> 04:04:42.559
Now focusing on your elbows, focusing on both of your elbows,

822
04:04:48.760 --> 04:05:24.360
just observing the feeling of your elbows now focusing, obsurving

823
04:05:26.280 --> 04:05:42.000
whateck of your neck, seeing the energy the fact of

824
04:05:42.120 --> 04:06:16.719
your neck, absurd.

825
04:06:17.159 --> 04:06:28.440
Your ankles, being.

826
04:06:28.280 --> 04:07:39.680
Aware of physical sensations in your ankles. Not to sin, no,

827
04:07:42.799 --> 04:08:01.600
you tes boeth you faint, being aware your toast.

828
04:08:04.000 --> 04:08:29.479
Feel right now.

829
04:08:39.680 --> 04:09:15.639
Ninety then hi, you entire body fails noticing your mind

830
04:09:17.440 --> 04:10:15.040
feels now letting go, letting go, letting go everything, letting go,

831
04:10:21.319 --> 04:10:56.239
letting go, letting go everything everything. I'm gonna start now,

832
04:10:57.840 --> 04:10:59.680
and I would like it just, first of all, just

833
04:10:59.719 --> 04:11:07.879
to see yourself lying down on the message table, lying

834
04:11:07.920 --> 04:11:13.079
on your front. Your head is supported, your arms are supported,

835
04:11:17.559 --> 04:11:23.879
and you feel comfortable and breathing is really easy, and

836
04:11:24.000 --> 04:11:30.879
you feel you feel confident in how you look as well.

837
04:11:30.920 --> 04:11:35.000
So there's none of that issue of body problems or

838
04:11:35.040 --> 04:11:44.639
shyness because I'm a professional and this is a therapy session,

839
04:11:45.399 --> 04:11:53.520
so none of that stuff matters whatsoever. This is about you.

840
04:11:56.200 --> 04:12:03.840
This is about how you feel. Now you can enjoy

841
04:12:04.760 --> 04:12:10.799
that sense of comfort and relaxation that comes from letting

842
04:12:10.920 --> 04:12:16.639
go and allowing my hands and my fingers to relax

843
04:12:16.719 --> 04:12:27.760
you by a message your body. So I want to

844
04:12:27.799 --> 04:12:32.920
start off just by placing my hands on the back

845
04:12:32.959 --> 04:12:37.799
of your head, just gently, just you can feel what

846
04:12:37.959 --> 04:12:46.440
my hands feel like really on you, so you can

847
04:12:46.479 --> 04:12:48.840
maybe feel the warmth of my hands on the back

848
04:12:48.879 --> 04:12:54.360
of your head. And with my hands to the side

849
04:12:54.399 --> 04:12:59.000
of your head, not pressing, but just holding there very gently,

850
04:13:01.959 --> 04:13:05.000
maybe over your ears, and a little bit on your face,

851
04:13:06.200 --> 04:13:11.479
just so you can feel my hands so you can

852
04:13:11.520 --> 04:13:13.200
become accustomed.

853
04:13:14.159 --> 04:13:22.879
To them.

854
04:13:23.200 --> 04:13:25.399
And now put my hands on the back of your

855
04:13:25.440 --> 04:13:32.879
head again and gently let them slide down onto the

856
04:13:32.920 --> 04:13:49.959
back of your neck. You can feel my hands gently

857
04:13:50.159 --> 04:13:52.479
stroke in the back of your neck to start with,

858
04:13:57.079 --> 04:14:00.879
just so you can get used to the the feeling

859
04:14:01.000 --> 04:14:08.559
of my hands on your skin, get accustomed to realize

860
04:14:08.639 --> 04:14:18.479
that you're safe and it's all good, it's all fine.

861
04:14:19.280 --> 04:14:23.399
And I'm going to start gently messaging the muscles in

862
04:14:23.440 --> 04:14:39.280
the back of your neck with both hands. Now, this

863
04:14:39.399 --> 04:14:45.639
is a very trusting situation really, because our necks are

864
04:14:45.719 --> 04:14:50.920
so fragile and to have someone have their hands around

865
04:14:50.959 --> 04:14:56.159
your neck in that way can sometimes be problematic for people,

866
04:14:57.319 --> 04:15:01.840
which is why messages are quite good because it allows

867
04:15:01.879 --> 04:15:11.840
you to relax and to get in touch with trust,

868
04:15:16.079 --> 04:15:28.000
to feel peaceful and calm, and there's a massage the

869
04:15:28.280 --> 04:15:36.319
sides of your neck gently moving from the bottom of

870
04:15:36.319 --> 04:15:40.079
your neck. It would be sort of near where your

871
04:15:40.079 --> 04:15:45.840
shoulders start, I guess, all the way up to your jaw,

872
04:15:47.600 --> 04:15:51.159
your ears, kind of area that side of your neck.

873
04:15:53.879 --> 04:15:56.479
Of course, it's a lot longer than the front of

874
04:15:56.520 --> 04:16:12.639
your neck. And then message in the back of your neck,

875
04:16:16.440 --> 04:16:25.280
especially that area where perhaps we hold tension, and as

876
04:16:25.319 --> 04:16:30.040
that area's message, you can actually feel a sense of

877
04:16:30.120 --> 04:16:38.200
release in the back of your neck and maybe you

878
04:16:38.319 --> 04:16:43.680
can breathe it out as well. Notice how it feels.

879
04:16:43.879 --> 04:16:57.440
Notice how you feel. Then moving down to that area

880
04:16:57.639 --> 04:17:05.280
between your neck and your shoulders, that muscle area, starting

881
04:17:05.319 --> 04:17:12.360
to message that area on both sides. I mean, this

882
04:17:12.399 --> 04:17:14.879
would be the area that a lot of people would

883
04:17:14.920 --> 04:17:17.680
message if they were going to give you, like a

884
04:17:17.760 --> 04:17:23.840
shoulder message. Even that's not technically the shoulders, but it's

885
04:17:23.879 --> 04:17:28.040
all the muscles that lead to the shoulders from the

886
04:17:28.159 --> 04:17:34.479
neck and the game that can hold tension and stress.

887
04:17:35.600 --> 04:17:40.639
And when massaged sometimes a nice deep message is useful,

888
04:17:43.680 --> 04:17:59.120
and you decide how deep that message is and just

889
04:17:59.280 --> 04:18:06.239
allow my knuckles just to dig in to get to

890
04:18:06.319 --> 04:18:16.399
those muscles. And to reading relaxed all the time, being

891
04:18:16.600 --> 04:18:34.159
firm yet gentle with you and just stroking down the

892
04:18:34.319 --> 04:18:42.879
area to your actual shoulders, moving to the muscles of

893
04:18:42.920 --> 04:18:54.079
your shoulders, and maybe initially just pulling up the shoulders

894
04:18:54.079 --> 04:18:57.479
a little bit off the table, just to give you

895
04:18:57.520 --> 04:19:07.920
a little bit of a stretch, but very gently. And

896
04:19:08.040 --> 04:19:10.600
you've got the muscles at the front of your shoulders,

897
04:19:11.319 --> 04:19:22.280
the sides and the back. Again, this is a part

898
04:19:22.440 --> 04:19:27.840
that can really take quite a bit of pressure, quite

899
04:19:27.840 --> 04:19:35.959
a bit of needing if if you wish to really

900
04:19:37.760 --> 04:19:43.280
release the tension to really get into those muscles, and

901
04:19:46.680 --> 04:19:50.079
you can let your fingers in there. They can feel

902
04:19:50.200 --> 04:19:56.959
really nice. Sometimes it's just being stroked gently or being

903
04:19:57.600 --> 04:20:07.520
massaged quite strongly. It can all be beneficial to the

904
04:20:07.559 --> 04:20:25.799
real oxation with the muscles in your shoulders. Now to

905
04:20:26.000 --> 04:20:35.719
move down your arms, we do one arm at a time,

906
04:20:36.600 --> 04:20:47.639
starting with your right arm. Well ideas, I just lift

907
04:20:47.719 --> 04:20:50.680
your arm up, just hold it to the side of

908
04:20:50.719 --> 04:20:57.920
you that way it still be attached, and I just

909
04:20:58.280 --> 04:21:12.840
message the tops of your arms all the way down

910
04:21:13.040 --> 04:21:37.639
to your forearms into your wrists, gently massaging that parts.

911
04:21:40.000 --> 04:21:44.040
The softer part, which is the under part of the arm,

912
04:21:46.760 --> 04:21:50.799
which leads to the crease in your rowbo the inside.

913
04:21:51.920 --> 04:22:06.799
It's much more sensitive skin. Sometimes just having that stroked

914
04:22:09.399 --> 04:22:25.079
and feel really nice, pleasurable and relaxing. Now moving down

915
04:22:26.440 --> 04:22:38.840
to your right hand, just holding your hand in both

916
04:22:38.879 --> 04:22:48.520
of my hands, just pressing gently on the back of

917
04:22:48.559 --> 04:22:59.559
your hand and stretching your fingers ever slightly at the

918
04:22:59.600 --> 04:23:14.600
same time, pressing down and messaging each finger, and then

919
04:23:14.799 --> 04:23:25.760
starting to massage the palms of the hand. Just turning

920
04:23:25.879 --> 04:23:36.639
the hand gently, stretching it gently, and actually having your

921
04:23:36.760 --> 04:23:44.879
hand held can really be an emotional experience sometimes even

922
04:23:45.000 --> 04:23:49.520
if it is a stranger. So when you don't know

923
04:23:49.760 --> 04:23:56.520
very well, like a massage person or a therapist, maybe

924
04:23:57.120 --> 04:24:09.799
because it's intimate, h and you can feel nice, you

925
04:24:09.840 --> 04:24:20.479
can feel safe. And as I put that right arm

926
04:24:20.639 --> 04:24:28.639
back down where it was, You're gonna do the same

927
04:24:28.760 --> 04:24:40.360
with your left arm, exactly the same, massage in the

928
04:24:40.479 --> 04:24:45.559
muscles and your arm all the way down. Do you

929
04:24:45.719 --> 04:24:58.719
rest stroking the inside of your arm, just being gentle

930
04:24:59.840 --> 04:25:13.159
or as firm as you require, and then massaging your

931
04:25:13.280 --> 04:25:29.520
left hand, stretching the fingers, gently massaging the palm of

932
04:25:29.600 --> 04:25:56.280
your left hand. You feel so so relaxing, so comforting,

933
04:26:10.360 --> 04:26:21.280
and just rest your left down, back down. Start to

934
04:26:22.239 --> 04:26:32.920
massage your back, the biggest part of your body, starting

935
04:26:33.000 --> 04:26:39.280
at the top, starting again where we already be have been,

936
04:26:40.040 --> 04:26:44.479
the area at the top in between his shoulders and

937
04:26:44.600 --> 04:26:50.000
near your neck. Going back the message in that area again,

938
04:26:51.120 --> 04:27:04.840
but this time moving downwards, taking a downward stroke to

939
04:27:04.879 --> 04:27:13.000
the middle of your back, working from the outside inwards.

940
04:27:12.559 --> 04:27:19.040
It's a massage in the your back, but the the

941
04:27:19.120 --> 04:27:29.559
outsides of your back, the parts where your arms would

942
04:27:29.639 --> 04:27:42.840
maybe rest against, almost the path that connects your front

943
04:27:43.040 --> 04:28:00.799
to your back. Just massaging down firmly but gently, as

944
04:28:00.920 --> 04:28:08.959
firm as you want, moving down and moving across a

945
04:28:08.959 --> 04:28:12.680
little bit, and moving all the way down again, being

946
04:28:12.760 --> 04:28:25.239
very gentle. You have firm if you choose. Eventually you

947
04:28:25.440 --> 04:28:30.079
get to the spine. We can message the muscles and

948
04:28:30.399 --> 04:28:33.879
either side of your spine from the top of your

949
04:28:34.000 --> 04:28:45.920
neck all the way down to your lower back. We

950
04:28:46.000 --> 04:28:55.120
can do that a few times. Sometimes people use the

951
04:28:55.200 --> 04:29:01.639
knuckle or the two fingers and just go your side

952
04:29:01.680 --> 04:29:06.760
of the spine, almost just push down, go all the

953
04:29:06.760 --> 04:29:11.000
way down to the bottom of the spine, each time

954
04:29:12.600 --> 04:29:23.600
releasing tension and opening up the body, stretching your body

955
04:29:24.319 --> 04:29:28.479
so that you feel more relaxed but at the same

956
04:29:28.559 --> 04:29:45.559
time rejuvenated. And now I'm going to move to one side,

957
04:29:46.440 --> 04:29:53.479
to your right side, and from the bottom of your

958
04:29:53.559 --> 04:30:00.639
ribs to your pelvis, I'm going to message that area

959
04:30:01.360 --> 04:30:06.440
of your back. I'll stretch over the other side and

960
04:30:06.479 --> 04:30:11.520
I will pull the muscles gently and massage and push

961
04:30:13.000 --> 04:30:16.360
from one end that side or way to my side

962
04:30:18.120 --> 04:30:21.079
to the middle of fact to where your spine is.

963
04:30:22.360 --> 04:30:27.959
Massage in that side of your spine the opposite side

964
04:30:28.000 --> 04:30:35.840
to where I'm standing. It's almost like kneading bread. There's

965
04:30:35.920 --> 04:30:46.360
that big area which is firm yet lots there to massage.

966
04:30:48.239 --> 04:30:52.680
Potentially one of the most important places to actually have

967
04:30:53.079 --> 04:31:00.520
a message because you really feel it. You really feel

968
04:31:00.680 --> 04:31:06.079
the release and the pleasure of having your lower back massaged.

969
04:31:09.200 --> 04:31:15.000
It releases so much from your body that's not useful,

970
04:31:18.120 --> 04:31:23.680
starting a healing process which will continue long after this

971
04:31:23.879 --> 04:31:36.000
recording is over. The message in this part of your

972
04:31:36.000 --> 04:31:41.479
body not only feels really good for you, it's actually

973
04:31:41.520 --> 04:31:45.559
fun to do because it is, as I said, like

974
04:31:45.760 --> 04:31:50.920
kneading bread. It's a part that you can really get

975
04:31:51.079 --> 04:32:05.760
hold of and really massage deeply. If that's your choice.

976
04:32:06.399 --> 04:32:08.040
And then I'm going to move over to the other

977
04:32:08.120 --> 04:32:14.319
side of your body and do the same with the

978
04:32:14.360 --> 04:32:24.159
opposite part of your lawer back, kneading and messaging from

979
04:32:24.159 --> 04:32:30.879
your sides all the way to the middle of your

980
04:32:30.920 --> 04:32:44.799
back where your spine is pressing and kneading, firm and

981
04:32:44.920 --> 04:32:54.319
gentle at the same time. It feels so releasing this

982
04:32:54.879 --> 04:33:04.759
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

983
04:33:10.479 --> 04:33:15.319
Plus there's that feeling from your stomach as it's being stretched.

984
04:33:17.159 --> 04:33:20.319
Even though you're in your stomach now, you can feel

985
04:33:20.360 --> 04:33:24.200
it being stretched because that whole area is connected to

986
04:33:24.240 --> 04:33:35.639
your stomach. Now we're going to move or move further

987
04:33:35.799 --> 04:33:40.560
up to your top of your body and I we

988
04:33:40.639 --> 04:33:48.759
do the same this time, starting with your upper back,

989
04:33:49.240 --> 04:33:54.479
put my hands forward over and messing massage in that

990
04:33:54.720 --> 04:34:01.439
area up to your spine, from the side of your

991
04:34:01.439 --> 04:34:06.959
body up to your spine. So some of that message area,

992
04:34:07.360 --> 04:34:13.400
the muscle tissue or whatever fatty tissue even will be

993
04:34:13.639 --> 04:34:18.919
possibly from your chest. There's all connected. The chest and

994
04:34:19.000 --> 04:34:25.599
the back connect together. I'm going to be massaging and

995
04:34:25.720 --> 04:34:31.000
just pulling some of that skin from your side up

996
04:34:32.599 --> 04:34:41.319
and massaging that area of your upper back all the

997
04:34:41.360 --> 04:34:48.000
way to your spine, and then I'll move down a

998
04:34:48.040 --> 04:34:50.919
bit and I'll continue with the middle of your back,

999
04:34:51.080 --> 04:34:59.799
doing exactly the same thing as gentle or as de

1000
04:35:00.200 --> 04:35:12.040
as you choose. Now move or the other side again

1001
04:35:12.119 --> 04:35:16.680
and do the exact same thing with the top of

1002
04:35:16.720 --> 04:35:26.599
your back on the other side, from pretty much underneath

1003
04:35:26.639 --> 04:35:40.240
your arm area really to your spine, and then continue

1004
04:35:40.319 --> 04:35:46.880
in that all the way down, including your lower your

1005
04:35:47.080 --> 04:36:04.439
middle of your back. I'm gonna go to your thighs,

1006
04:36:05.560 --> 04:36:15.200
the backs of your thighs and the sides of your thighs,

1007
04:36:15.240 --> 04:36:21.759
starting with your right leg, and massage in the back

1008
04:36:24.159 --> 04:36:32.840
and the sides of your thighs gently and firmly. There's

1009
04:36:32.840 --> 04:36:36.279
a lot of muscles there. It's an area that can

1010
04:36:36.319 --> 04:36:40.639
be very tense at times and maybe needs a little

1011
04:36:40.680 --> 04:36:44.279
bit more pressure than the rest of the body that's

1012
04:36:44.360 --> 04:36:51.639
up to you. And you can gently stroke the back

1013
04:36:54.439 --> 04:36:58.759
of your legs where you know, opposite your knee joint

1014
04:37:00.119 --> 04:37:13.000
or underneath your knee joint, very sensitive, gentle area. And

1015
04:37:13.000 --> 04:37:20.400
then working down to your calf muscles, massage in your

1016
04:37:20.439 --> 04:37:29.840
calf muscles thoroughly and deeply, if you choose, using both

1017
04:37:29.959 --> 04:37:48.639
hands and fingers digging deep to your ankles, in the

1018
04:37:48.720 --> 04:37:55.560
back of your back of your ankles, just gently massage

1019
04:37:55.599 --> 04:38:07.400
in that area, maybe lifting the leg and stretching in

1020
04:38:07.479 --> 04:38:30.119
a little bit. Moving to the right foot, massage in

1021
04:38:32.639 --> 04:38:39.439
the bottom of your feet and the side of your

1022
04:38:39.479 --> 04:38:56.119
fate gently but firm enough so they don't tickle, and

1023
04:38:56.319 --> 04:39:01.599
just allow the place sure that you get from heaving

1024
04:39:01.639 --> 04:39:11.040
your feet message to just overtake you as I continue

1025
04:39:11.119 --> 04:39:17.720
to message your feet, the bottoms of your feet, the sides,

1026
04:39:20.360 --> 04:39:26.080
your arches, your heel. You can put a lot of

1027
04:39:26.159 --> 04:39:32.119
pressure into your heel and it feels amazing, Yet the

1028
04:39:32.240 --> 04:39:40.360
arches need to be a bit more gentle. Stretching your

1029
04:39:40.439 --> 04:39:47.000
toes gently and massage in the bottoms of your toes

1030
04:39:47.639 --> 04:40:02.959
with my fingers, each one individually. Moving over to the

1031
04:40:03.080 --> 04:40:12.520
left leg to do exactly the same thing, starting at

1032
04:40:12.560 --> 04:40:17.000
the top of the thighs, work in the back of

1033
04:40:17.040 --> 04:40:24.599
the thighs and the sides, massaging deeply and gently the

1034
04:40:24.759 --> 04:40:38.840
whole area, working all the way down. And this is

1035
04:40:38.880 --> 04:40:45.040
an area that maybe you could like to spend more

1036
04:40:45.119 --> 04:40:53.799
time relaxing and massaging. So perhaps if you wanted, I

1037
04:40:53.799 --> 04:40:58.919
could big a future recording wants spend more time on

1038
04:40:58.919 --> 04:41:11.159
one particular area as you move down to your calf muscles.

1039
04:41:17.080 --> 04:41:30.520
Massage in your calf muscles, firmly and gently, moving down

1040
04:41:32.799 --> 04:41:39.080
your rain cool into your feet, Massage in the backs

1041
04:41:39.119 --> 04:41:49.720
of your feet, the bottoms of your feet, stretching your toes,

1042
04:41:50.040 --> 04:41:56.360
and massage in each tone individually. And that feeling of

1043
04:41:56.520 --> 04:42:02.479
pleasure and release that you experience in your having your

1044
04:42:02.520 --> 04:42:24.040
feet massaged feels really good. Now, she turn over in

1045
04:42:24.119 --> 04:42:35.319
your mind. Laying on your back, I'm just gonna start

1046
04:42:35.360 --> 04:42:53.439
again for your neck area, in your shoulders, just to

1047
04:42:53.479 --> 04:43:02.840
get back in touch with that area. And as you

1048
04:43:03.040 --> 04:43:15.159
move up, I can clean my hands, make them more fresh,

1049
04:43:15.880 --> 04:43:25.319
because now I'm gonna message your face gently, starting off

1050
04:43:25.360 --> 04:43:35.959
with your forehead. Your eyes are closed and I can

1051
04:43:36.159 --> 04:43:41.880
just stretch your eyes a little bit, pushing up on

1052
04:43:42.040 --> 04:44:00.919
your eyebrows, just massaging around just scalp, massaging down your cheeks,

1053
04:44:02.240 --> 04:44:14.720
around your ears, into your jaw, gently the sides of

1054
04:44:14.759 --> 04:44:36.799
your neck chin mm hmm, and just moving down shall

1055
04:44:36.880 --> 04:44:44.159
your neck down to your chest, starting by massage in

1056
04:44:44.279 --> 04:44:51.520
the very top of your chest where the collar bone is,

1057
04:44:53.759 --> 04:45:05.799
either side of the collarbone, and then just message in

1058
04:45:05.919 --> 04:45:27.000
the whole of the chest, moving the chest around. Because

1059
04:45:27.040 --> 04:45:31.880
it's quite a large area, you can move from one

1060
04:45:31.919 --> 04:45:42.880
side to the next, moving my hands underneath pretty much

1061
04:45:42.919 --> 04:45:52.400
where your arms are stretching up, stretching some of the

1062
04:45:52.479 --> 04:46:01.799
muscles of your back in the process, move up over

1063
04:46:01.840 --> 04:46:21.759
your chest and they're moving down again, and then allowing

1064
04:46:21.840 --> 04:46:28.959
my hands to just massage gently and slide down towards

1065
04:46:28.959 --> 04:46:37.000
your stomach, starting in the middle of your chest, and

1066
04:46:37.080 --> 04:46:43.799
then gradually my hands moving apart and massage in and

1067
04:46:44.000 --> 04:46:53.119
slide in at the same time, moving down to just

1068
04:46:53.159 --> 04:47:08.720
below your red cage, moving down the messaging up again,

1069
04:47:11.479 --> 04:47:19.400
giving your chest all the attention that it needs to

1070
04:47:19.560 --> 04:47:31.840
feel completely relaxed. Remembering that I'm also going to be

1071
04:47:31.919 --> 04:47:38.000
focusing on your sides as well, an area that really

1072
04:47:38.200 --> 04:47:45.799
doesn't get much attention but feels really good when it's massaged.

1073
04:47:50.680 --> 04:47:54.720
Just stroking my hands down the sides of your body,

1074
04:47:58.520 --> 04:48:01.959
just below your arms, all the way down to your hips.

1075
04:48:11.560 --> 04:48:17.439
Now move into your stomach area. We're going to stand

1076
04:48:17.560 --> 04:48:20.240
one side of you like I did when I did

1077
04:48:20.279 --> 04:48:26.560
your lower back. We're gonna do a similar process of

1078
04:48:26.759 --> 04:48:41.560
just stretching the muscles from the side, gently massaging from

1079
04:48:41.639 --> 04:48:43.560
one side to the next.

1080
04:48:45.279 --> 04:48:52.119
Move in a whole area from below your ribs all

1081
04:48:52.159 --> 04:49:02.720
the way down to below your belly button, and then

1082
04:49:02.799 --> 04:49:04.599
move around to the other side.

1083
04:49:04.360 --> 04:49:19.880
Of you and repeat that process of relaxing deeply, calmly.

1084
04:49:23.040 --> 04:49:30.240
You feel loose, you feel free. And it's something about

1085
04:49:30.279 --> 04:49:35.159
having your stomach massage that's different from any other part

1086
04:49:38.639 --> 04:49:43.200
because we do have a tendency of holding a different

1087
04:49:43.319 --> 04:49:47.360
kind of stress in our stomach that we may not

1088
04:49:47.479 --> 04:49:58.479
be aware of, as in our message, your stomach in

1089
04:49:58.599 --> 04:50:06.040
front of your stomach, making circles around your belly button,

1090
04:50:11.799 --> 04:50:21.479
and then go the other way around. There's a gentleness

1091
04:50:21.520 --> 04:50:27.520
and a freedom that comes from feeling how you're feeling.

1092
04:50:33.040 --> 04:50:37.840
As I now move down the tops of your thighs

1093
04:50:39.479 --> 04:50:45.319
the muscles, massaging them, and I can do this two

1094
04:50:45.439 --> 04:50:55.759
legs at the same time, pressing down massaging deeply those

1095
04:50:55.880 --> 04:51:04.919
muscles in your thighs at front of your thighs, and

1096
04:51:05.159 --> 04:51:16.319
moving down to your knees, gently massaging your knees, sliding

1097
04:51:16.479 --> 04:51:22.000
down your shins, putting pressure on either side of your

1098
04:51:22.040 --> 04:51:34.919
shin gently softly but firmly, moving down to your ankles,

1099
04:51:39.840 --> 04:51:49.560
stroking the tops of your feet and then with each

1100
04:51:50.840 --> 04:51:56.279
foot in each hand, just gently massaging the whole of

1101
04:51:56.360 --> 04:52:05.119
the foot, the top, the bottom, your heel, your ankle,

1102
04:52:05.959 --> 04:52:18.439
your toes, messaging every part of your feet. Feels so good.

1103
04:52:19.040 --> 04:52:35.840
Just let go and enjoy the process. Enjoy feeling so

1104
04:52:36.119 --> 04:52:50.680
deeply relaxed, so much comfort, and so many feelings that

1105
04:52:50.840 --> 04:53:05.319
come just from touching your skin. And you can just

1106
04:53:06.439 --> 04:53:15.919
lie there for as long as you choose, enjoying the

1107
04:53:16.159 --> 04:53:34.439
feeling of deep comfort from being massaged by me. Enjoy

1108
04:53:38.080 --> 04:53:56.040
feeling deeply rased. And all we're going to do is

1109
04:53:59.560 --> 04:54:16.279
blow out some candles. In your mind, there are gonna

1110
04:54:16.279 --> 04:54:26.959
be a hundred candles, and you're going to blow each

1111
04:54:27.040 --> 04:54:37.159
one out individually, one by one, starting at one hundred.

1112
04:54:38.200 --> 04:54:46.959
As I count down all the way down to one,

1113
04:54:50.080 --> 04:54:59.000
and each time I say a number, you can imagine

1114
04:54:59.040 --> 04:55:05.479
that candle in front of you, and I'd like you

1115
04:55:05.599 --> 04:55:24.959
to actually physically gently blow that candle out, just so

1116
04:55:24.959 --> 04:55:34.240
it's not big blows, just a gentle, and that candle

1117
04:55:35.720 --> 04:55:45.040
will extinguish. And then I'll say the next number to

1118
04:55:45.319 --> 04:55:54.560
move down, and you can just blow that one out

1119
04:55:55.240 --> 04:56:08.880
as well. And as we move down the numbers, you'll

1120
04:56:08.959 --> 04:56:17.799
find yourself feeling more and more relaxed. If you need

1121
04:56:19.360 --> 04:56:28.639
to sleep, you'll also find yourself becoming incredibly tired and sleepy.

1122
04:56:32.439 --> 04:56:39.959
In fact, you may struggle to blow out all one

1123
04:56:40.080 --> 04:56:57.080
hundred of these candles. As you feel more and more

1124
04:56:57.319 --> 04:57:25.400
deeply relaxed, more and more deeply tired, and the further

1125
04:57:25.560 --> 04:57:35.279
you go down, the more your mind starts to drift.

1126
04:57:41.599 --> 04:57:48.119
You may find that you stop listening to me after

1127
04:57:48.240 --> 04:58:01.080
a while, and even though there maybe back ground sounds

1128
04:58:01.159 --> 04:58:11.959
where you are, you'll be aware of those sounds at

1129
04:58:12.000 --> 04:58:12.880
the moment.

1130
04:58:17.840 --> 04:58:18.319
Be me.

1131
04:58:21.799 --> 04:58:36.639
Start to just not even notice them at all, because

1132
04:58:36.759 --> 04:58:50.319
they're unimportant. Where I am, I've got the sounds of

1133
04:58:50.439 --> 04:58:57.759
the birds, there's horrors, the pigeon who likes to say hello.

1134
04:58:57.959 --> 04:59:09.959
Sometimes there's the odd plane that goes by, maybe traffic

1135
04:59:10.240 --> 04:59:21.200
and trains in the distance, but none of that seems

1136
04:59:21.279 --> 04:59:35.520
important whatsoever. More candles you blow out, the less important

1137
04:59:37.000 --> 04:59:52.279
anything is. More candles you blow out, the further you

1138
04:59:52.560 --> 05:00:12.959
seem to move away from sounds and from general date days.

1139
05:00:13.000 --> 05:00:28.560
Stuff seems to just move away on its own. You

1140
05:00:28.759 --> 05:00:49.520
feel more calmer with every candle you blow out, guiding

1141
05:00:53.279 --> 05:01:06.400
the next number, do you hear me say? And then

1142
05:01:06.479 --> 05:01:24.159
you blow that candle out to so easy, so simple.

1143
05:01:33.680 --> 05:01:47.680
We're gonna start by introducing the first candle, which is

1144
05:01:47.759 --> 05:02:06.520
a hundred first candle, She's one hundred. When you blow

1145
05:02:06.560 --> 05:02:26.159
that candle out, you'll find immediately a slight change in

1146
05:02:26.360 --> 05:02:34.639
how you feel, as well as a real sense of

1147
05:02:37.119 --> 05:03:05.880
positivity growing within you, relaxation and sleepiness expanding. Starting with

1148
05:03:12.360 --> 05:03:57.759
one hundred flow by candle now ninety nine, candle ninety eight,

1149
05:04:18.200 --> 05:05:51.599
can nine seven, cham, ninety six, candle ninety five, hand

1150
05:05:56.240 --> 05:07:34.240
ninety four, can't do ninety three, ninety two and ninety one,

1151
05:07:49.720 --> 05:09:35.639
ten to ninety, eighty nine and eighty eight and eight is.

1152
05:10:08.959 --> 05:12:34.959
Cando eighty and eighty five, ten four four, eighty.

1153
05:12:34.799 --> 05:15:47.720
Two and two one can seventy nine, can do.

1154
05:15:52.880 --> 05:16:46.080
Seventy eight candle, seventy seven, candle seventy six, candle seventy five,

1155
05:17:04.919 --> 05:17:59.400
candle seventy four, candle seventy three, candle seventy two, candle

1156
05:18:04.360 --> 05:19:20.639
seventy one, candle seventy one and seventy and sixty nine

1157
05:19:21.080 --> 05:20:00.279
candle sixty eight, candle, sixty seven, candle sixty five five

1158
05:20:08.400 --> 05:20:16.080
candle sixty four.

1159
05:20:29.240 --> 05:20:35.000
Mm hmm.

1160
05:20:39.159 --> 05:21:33.279
Candle sixty four candles sixty three candle sixty two and

1161
05:21:33.319 --> 05:23:18.680
sixty one, candle sixty fifty nine, hand fifty eight, candle

1162
05:23:22.400 --> 05:24:48.840
fifty seven, candle fifty six, candle fifty five, candle fifty four,

1163
05:25:11.000 --> 05:25:35.639
handle fifty three, handle.

1164
05:25:38.200 --> 05:27:19.599
Fifty two fifty two ten to fifty two, candle fifty one,

1165
05:27:39.720 --> 05:28:09.680
candle fifty, candle.

1166
05:28:13.080 --> 05:30:08.360
Foty nine, candle forty eight, can forty sirven candle forty six,

1167
05:30:36.400 --> 05:33:11.880
candle forty five, candle woughty two, candle four two, candle forty,

1168
05:33:18.119 --> 05:35:22.840
candle thirty nine, thirty eight, candle thirty seven, canto thirty five,

1169
05:36:06.319 --> 05:38:13.040
candle thirty four, handle thirty three, hand thirty one, candle

1170
05:38:17.279 --> 05:41:56.520
thirty and twin teen nine and twenty eights and twenty seven,

1171
05:42:00.200 --> 05:43:37.319
twenty six, candle twenty five and to win, tief four,

1172
05:44:11.439 --> 05:46:10.520
endle twenty three and twenty two tent, to want and

1173
05:46:14.520 --> 05:46:16.599
to wine.

1174
05:46:53.479 --> 05:47:19.240
And end.

1175
05:47:22.319 --> 05:52:25.000
Ninety candle seventeen sixty as all fourteen, ten four and

1176
05:52:26.400 --> 05:56:57.799
eleven four, shame do nine, shame to eights, shamdo six, jams.

1177
05:57:01.400 --> 05:57:44.680
Five can do.

1178
05:57:48.240 --> 05:59:42.240
Fo and doy two two.

1179
06:00:00.040 --> 06:00:33.560
MHM cant.

1180
06:00:40.319 --> 06:00:52.840
Or let go of all of those thoughts, worries, concerns

1181
06:00:53.080 --> 06:00:59.799
about the past, thoughts about the future, and even things

1182
06:00:59.840 --> 06:01:04.040
you been thinking about today. Just let it all go

1183
06:01:07.520 --> 06:01:15.159
because none of it is useful in this moment. This

1184
06:01:15.439 --> 06:01:35.319
is your opportunity to just focus on feeling relaxed, allowing

1185
06:01:35.400 --> 06:01:43.360
yourself to get in touch with that natural sense of

1186
06:01:43.599 --> 06:01:52.200
peace that we all have within us. It's available for everyone.

1187
06:01:53.360 --> 06:01:58.279
It just sometimes takes a little bit of effort to

1188
06:01:58.439 --> 06:02:04.479
set up the right time and place in order for

1189
06:02:04.599 --> 06:02:11.520
you to just let go. Because when you do decide

1190
06:02:13.919 --> 06:02:19.240
to let go and relax, that's what your body starts

1191
06:02:19.319 --> 06:02:29.560
to do because you've chosen. You've chosen to just allow

1192
06:02:29.720 --> 06:02:35.560
your body to unwind and your mind starts to slow down.

1193
06:02:38.880 --> 06:02:43.279
And it's a nice feeling. It's a nice feeling at

1194
06:02:43.319 --> 06:02:49.240
the beginning, just to know that you have chosen to

1195
06:02:49.439 --> 06:02:58.479
decide to relax deeply, and because you've made that decision,

1196
06:03:00.279 --> 06:03:07.319
your body or just follow suit, because sometimes all the

1197
06:03:07.479 --> 06:03:12.200
muscles in your body need is just permission from you

1198
06:03:13.279 --> 06:03:21.720
to relax. Because so often we're busy, we're going from

1199
06:03:21.840 --> 06:03:25.799
here to there, we're walking around and we're doing stuff,

1200
06:03:28.119 --> 06:03:34.479
and the body doesn't have any time or space to

1201
06:03:34.680 --> 06:03:41.639
really relax deeply, So it kind of waits for you

1202
06:03:41.959 --> 06:03:51.119
to lead the way waits for your permission. And when

1203
06:03:51.159 --> 06:03:57.720
you do give your permission, when you give the say

1204
06:03:57.840 --> 06:04:04.200
so we need say okay, it's time for your body

1205
06:04:05.880 --> 06:04:14.799
to let go completely and relax totally, your body just follows.

1206
06:04:17.840 --> 06:04:23.240
It's like a breath of relief. Ah good, I can

1207
06:04:23.319 --> 06:04:30.360
now relax. That feeling at the end of a day,

1208
06:04:30.400 --> 06:04:34.159
of a very physical day that you may experience in

1209
06:04:34.240 --> 06:04:37.799
the past. But you get home and you just sit

1210
06:04:38.000 --> 06:04:41.880
down on a chair, maybe you kick your shoes off

1211
06:04:42.000 --> 06:04:47.799
and not. Ah, feels so nice knowing that you don't

1212
06:04:48.479 --> 06:04:51.840
have to get up again for a little while at

1213
06:04:51.919 --> 06:04:55.639
least if you choose, you can just sit there for

1214
06:04:55.759 --> 06:05:09.080
maybe an hour to feel blissful. And just by sitting

1215
06:05:09.240 --> 06:05:14.479
down like that, your body knows that it's time to relax.

1216
06:05:16.080 --> 06:05:21.959
Your body has been given permission from you. Because it's

1217
06:05:22.000 --> 06:05:32.200
a mindset in your mind, you're prepared to let go

1218
06:05:32.360 --> 06:05:42.479
of everything and just completely allow all the stress of

1219
06:05:42.560 --> 06:05:54.479
your body to evaporate. An intensions can just gradually vanish.

1220
06:06:01.000 --> 06:06:12.680
It's almost like magic, really, because that sense of relaxation

1221
06:06:13.000 --> 06:06:19.000
in your body is a very natural state. It's not

1222
06:06:19.200 --> 06:06:24.040
something unusual. It may feel unusual when you first start

1223
06:06:24.119 --> 06:06:28.560
to relax, if you if you haven't really spent a

1224
06:06:28.639 --> 06:06:32.880
lot of time focusing and giving yourself this space to

1225
06:06:33.080 --> 06:06:38.360
let go completely and relax, they seem more most alien,

1226
06:06:40.240 --> 06:06:46.159
but it isn't. It's actually the most natural thing in

1227
06:06:46.240 --> 06:06:56.439
the world to let go completely, to relax totally, the

1228
06:06:56.599 --> 06:07:07.599
most natural thing in the world to allow yourself to

1229
06:07:07.840 --> 06:07:15.639
feel really calm in your mind. And it is almost

1230
06:07:16.240 --> 06:07:23.360
like a literal unwinding. It's like you press a button

1231
06:07:26.000 --> 06:07:32.400
and all the tension just releases, and it's like a wheel,

1232
06:07:32.799 --> 06:07:37.000
like a cog, like the inside of a clock, just unwinding.

1233
06:07:37.639 --> 06:07:41.560
And it's almost like you could see the little wind

1234
06:07:41.680 --> 06:07:47.520
up knob that's used just going the opposite way that

1235
06:07:47.599 --> 06:07:53.520
you choose to wind it up, and the energy that

1236
06:07:53.799 --> 06:08:03.959
frenetic stress for energy gradually winding down, losing its power,

1237
06:08:05.279 --> 06:08:12.720
losing its strength as a sense of relaxation becomes stronger

1238
06:08:13.880 --> 06:08:23.439
and deeper, and you may find a the more relaxed

1239
06:08:24.799 --> 06:08:36.119
you feel, that your mind starts to wonder, maybe seem

1240
06:08:36.240 --> 06:08:40.080
to stop listening to me for a while, and your

1241
06:08:40.200 --> 06:08:45.720
mind goes somewhere else, and then you realize you're listening

1242
06:08:45.759 --> 06:08:51.439
to me again, and that is just your mind drifting

1243
06:08:51.840 --> 06:09:01.680
to sleep. Which is quite natural. Is sometimes when we're

1244
06:09:04.279 --> 06:09:09.639
stressed and tense, we're not may not actually be aware

1245
06:09:09.959 --> 06:09:16.279
of what we need, what we physically or emotionally need

1246
06:09:16.799 --> 06:09:24.520
in this moment. But when you allow your body and

1247
06:09:24.759 --> 06:09:35.880
mind to relax completely and you let go of all thoughts, concerns, worries, ideas,

1248
06:09:37.400 --> 06:09:41.919
all letting them go, allowing them to drop onto the floor,

1249
06:09:47.200 --> 06:09:53.200
when you start to get in touch with the feelings

1250
06:09:53.360 --> 06:10:05.080
of such relaxation, this feels so nice, to be in

1251
06:10:05.279 --> 06:10:12.080
touch with the calmness of the different body parts as

1252
06:10:12.200 --> 06:10:27.880
they become looser and looser. Even your breathing seems easier

1253
06:10:28.560 --> 06:10:37.759
and more natural, effortless, as that cool air enters through

1254
06:10:37.799 --> 06:10:47.080
your mouth or nose into your lungs, breathing in comforts

1255
06:10:47.279 --> 06:10:55.599
and relaxation, and then just breathing out any excess remain

1256
06:10:55.799 --> 06:11:01.880
intention or stress from ever be part of your body

1257
06:11:03.479 --> 06:11:10.000
and mind. And as you start to focus on your mind,

1258
06:11:11.799 --> 06:11:20.240
maybe you notice that things come to a standstill or

1259
06:11:20.360 --> 06:11:29.439
maybe just much much lower than before, because your mind

1260
06:11:29.680 --> 06:11:40.200
is not really needed when listening to my voice, which

1261
06:11:40.279 --> 06:11:46.759
allows your mind to relax just as deeply as your body.

1262
06:11:49.479 --> 06:11:57.759
And that's synchronicity between the relaxation of your body and

1263
06:12:00.520 --> 06:12:14.279
relaxation of your mind. Let you know that feeling completely calm, loose,

1264
06:12:14.639 --> 06:12:26.560
and relaxed really is a great healing experience fear.

1265
06:12:28.799 --> 06:12:29.520
And has.

1266
06:12:33.840 --> 06:12:42.279
So many positive benefits for your body, mind, and your life.

1267
06:12:44.919 --> 06:12:50.680
To be able to let go over everything and to

1268
06:12:50.919 --> 06:13:01.000
relax completely in all parts of your body and mind.

1269
06:13:03.400 --> 06:13:12.000
Even your boneses are relaxed, all your muscles are relaxed,

1270
06:13:18.759 --> 06:13:23.159
even the skin that covers your body.

1271
06:13:25.720 --> 06:13:26.639
Is relaxed.

1272
06:13:31.759 --> 06:13:33.040
Every hair.

1273
06:13:36.080 --> 06:13:36.639
That you have.

1274
06:13:38.439 --> 06:13:55.959
Is also deeply relaxed, and your brain really starts to

1275
06:13:56.240 --> 06:14:10.200
feel the benefits the healing relaxation. Then, as you focus

1276
06:14:12.200 --> 06:14:16.240
on the inside of your scalp where your brain is,

1277
06:14:18.080 --> 06:14:25.880
you can start to realize and notice the benefits of

1278
06:14:26.040 --> 06:14:38.319
your brain relaxing deeply. Then, as your brain continues to relax,

1279
06:14:41.159 --> 06:14:47.959
it sends those messages to the rest of your body

1280
06:14:49.919 --> 06:15:06.479
and your mind to re reax even more deeply, relaxiny

1281
06:15:08.520 --> 06:15:24.560
more completely, letting go of any remaining thoughts or concerns,

1282
06:15:26.880 --> 06:15:33.279
allowed them just to drop onto the floor because they're

1283
06:15:33.360 --> 06:15:41.840
no longer necessary in this moment, In this moment of

1284
06:15:42.200 --> 06:16:07.639
deep relaxation and calmness, filling your brain with deep concentrated heathing, calming,

1285
06:16:12.959 --> 06:16:31.479
relaxing every part of your brain feathing so loose and comfortable,

1286
06:16:34.759 --> 06:16:50.279
so relaxed and peaceful. Your brain feels so light and

1287
06:16:50.599 --> 06:17:01.680
so healthy in that sense of deep deep comfort really

1288
06:17:02.639 --> 06:17:15.759
does allow you to enjoy those ever increasing sensations of

1289
06:17:17.680 --> 06:17:31.759
comfort that are spreading throughout your body, relaxing each and

1290
06:17:32.400 --> 06:17:34.880
every muscle of your body.

1291
06:17:36.959 --> 06:17:37.040
E.

1292
06:17:39.119 --> 06:17:58.319
Deeper and deeper, much more deeper than before, much more

1293
06:18:00.360 --> 06:18:14.080
comfort spreading through your body. In your mind, feed so

1294
06:18:15.959 --> 06:18:32.040
peaceful and calm, so very fairy, peaceful in avery part

1295
06:18:34.680 --> 06:18:46.080
of your body. Letting go of a everything and everything

1296
06:18:49.799 --> 06:19:06.479
so peaceful and calm, so relax with a very second

1297
06:19:07.200 --> 06:19:12.119
the passes you feel.

1298
06:19:14.159 --> 06:19:44.279
Dper dper relaxed, dper and dperlax cal so calm, peace

1299
06:19:45.279 --> 06:19:51.279
for so very peace.

1300
06:19:54.040 --> 06:20:03.319
From your head down to your ties, such peace and

1301
06:20:03.720 --> 06:20:16.240
comfort throwing all all the time, Such peace and comfort

1302
06:20:19.200 --> 06:20:31.919
spreading through your body and mind deeper and deeper, such

1303
06:20:32.680 --> 06:20:45.680
comfort spreading and sinking deeper into a muscle of your body,

1304
06:20:49.319 --> 06:21:14.319
so that you feel amazing, so laxed, so peaceful, so peaceful,

1305
06:21:17.520 --> 06:21:29.439
letting go every You're going to do a body scan,

1306
06:21:31.240 --> 06:21:37.599
focusing on firstly how you feel in your body, not

1307
06:21:37.759 --> 06:21:43.159
trying to change how you feel, not trying to relax,

1308
06:21:44.439 --> 06:21:49.439
not trying to move away from any discomfort or stress

1309
06:21:49.680 --> 06:21:57.080
or tension. Just accepting, observing and accepting how you feel

1310
06:21:58.080 --> 06:22:03.000
in the different parts of your body, Just allowing yourself

1311
06:22:04.400 --> 06:22:11.880
to be exactly as you are, to notice, to get

1312
06:22:11.919 --> 06:22:20.560
in touch with how you actually feel in this moment.

1313
06:22:24.040 --> 06:22:30.560
I'm going to start off by focusing on your hands.

1314
06:22:35.119 --> 06:22:42.840
Just be aware of your hands. I'd like you to

1315
06:22:43.040 --> 06:22:48.000
move your hands around, just maybe move your fingers a

1316
06:22:48.080 --> 06:22:54.439
little bit. I've been and closing your hands very gently,

1317
06:22:56.080 --> 06:23:02.040
just so that you can in touch with how your

1318
06:23:02.240 --> 06:23:25.080
hands and your fingers fell, very very slow movements. Focusing

1319
06:23:25.279 --> 06:23:32.439
now on your feet, and if you can just do

1320
06:23:33.400 --> 06:23:37.759
kind of an equivalent with your feet is you've just

1321
06:23:38.040 --> 06:23:46.240
done with your hands, Maybe turn in your ankles, moving

1322
06:23:46.319 --> 06:23:58.119
your feet around, moving your toes gently, only very gently

1323
06:23:58.439 --> 06:24:10.319
and very slowly, noticing how your feet feel in this moment.

1324
06:24:17.279 --> 06:24:23.400
Focusing now and your eyes, I'd like you to just

1325
06:24:25.040 --> 06:24:30.840
focus on your eyelids. Maybe you can open and close

1326
06:24:30.919 --> 06:24:35.119
your eyes a couple of times to really get in

1327
06:24:35.360 --> 06:24:39.080
touch with how you feel. When you do close your

1328
06:24:39.159 --> 06:24:47.159
eyes the muscle changes in your eyes when you do

1329
06:24:47.400 --> 06:24:56.479
close them, Maybe raising your eyebrows which stretches the tops

1330
06:24:56.560 --> 06:25:07.200
of your eyes, perhaps squinting your eyes, scrunching up your

1331
06:25:07.240 --> 06:25:14.720
eyes just so you can hear it again. Touch with

1332
06:25:14.959 --> 06:25:34.799
all aspects of how your eyes feel. Right now, now

1333
06:25:35.000 --> 06:25:41.119
focus in on your thighs, and it just starts you

1334
06:25:41.279 --> 06:25:51.400
to gently tense your thighs, just very very gently, just

1335
06:25:51.720 --> 06:26:03.880
enough so you can become more achieve to the physical

1336
06:26:04.560 --> 06:26:11.799
sensation of your upper legs, the front of your thighs,

1337
06:26:12.080 --> 06:26:23.080
and the backs of your thighs. Noticing and observing how

1338
06:26:25.439 --> 06:26:40.520
your thighs fear. Right now, moving your focus to the

1339
06:26:40.599 --> 06:26:47.479
back of your neck, just noticing the back of your neck,

1340
06:26:48.959 --> 06:26:54.200
the muscles, and of course they lead to the side

1341
06:26:54.279 --> 06:26:58.439
of your neck. They also lead to the top of

1342
06:26:58.520 --> 06:27:04.880
your back, which leads to your shoulders. So as your

1343
06:27:05.200 --> 06:27:10.919
focus on the back of your neck, maybe you can

1344
06:27:11.880 --> 06:27:17.400
move your head gently upwards as if you're looking up,

1345
06:27:19.360 --> 06:27:25.000
Maybe moving your head down as if you're looking down.

1346
06:27:28.119 --> 06:27:33.000
Perhaps moving your head side to side, right to left,

1347
06:27:35.080 --> 06:27:46.159
only very slowly and very gently. I'm not trying to

1348
06:27:46.599 --> 06:27:57.439
force anything. It has to be very very gentle, just

1349
06:27:58.119 --> 06:27:59.360
so you can.

1350
06:28:00.959 --> 06:28:02.560
Be more.

1351
06:28:04.200 --> 06:28:13.599
In touch with the feelings, with the sensations, the physical

1352
06:28:15.000 --> 06:28:24.279
sensations of how back of your neck feels right now,

1353
06:28:31.840 --> 06:28:39.799
as we now focus on the tops of your arms,

1354
06:28:42.159 --> 06:28:47.000
the parts where your biceps and your triceps are between

1355
06:28:47.080 --> 06:28:54.799
your elbow and your shoulders. To focus on those parts,

1356
06:28:55.799 --> 06:29:01.479
the tops of your arms, you may like to just

1357
06:29:02.279 --> 06:29:13.560
tense them, but very very gently and slowly, so you're

1358
06:29:13.599 --> 06:29:23.080
not straining or putting any pressure whatsoever on your arms.

1359
06:29:25.759 --> 06:29:28.159
It's just so that you can.

1360
06:29:30.680 --> 06:29:37.880
Gain more of a sense of how your upper arms

1361
06:29:39.439 --> 06:29:51.360
are feeling in this moment, and just noticing as you gently,

1362
06:29:53.520 --> 06:30:02.599
very gently and slowly tight and the muscles and then

1363
06:30:02.759 --> 06:30:12.439
let go notice how the tops of your arms feel

1364
06:30:15.279 --> 06:30:33.520
right now. As a now focus on your stomach, the

1365
06:30:33.680 --> 06:30:41.080
area the lower abdomen area below your bellygotton moving all

1366
06:30:41.159 --> 06:30:48.360
the way down to your hips, just above your grind.

1367
06:30:54.720 --> 06:31:01.919
Maybe you're able to tense these muscles in the area

1368
06:31:02.639 --> 06:31:17.880
very very gently and slowly, if that's a difficult thing

1369
06:31:18.119 --> 06:31:24.479
to do, and maybe you can just move your body,

1370
06:31:27.119 --> 06:31:32.080
pushing your stomach up, maybe moving a little bit to

1371
06:31:32.200 --> 06:31:39.200
the side using your hips, just so you can get

1372
06:31:39.599 --> 06:31:51.959
more in tune with how your lower aptomen area is

1373
06:31:53.080 --> 06:32:13.520
feeling in this moment, just noticing the physical sensations of

1374
06:32:13.759 --> 06:32:33.000
your lower abdomen as you move your attention to your mouth,

1375
06:32:38.400 --> 06:32:48.439
noticing your lips and inside your mouth, your teeth, your guns,

1376
06:32:49.840 --> 06:33:05.680
your tongue, just noticing how your tongue and your mouth feels.

1377
06:33:08.720 --> 06:33:08.759
It.

1378
06:33:08.880 --> 06:33:17.919
May help by moving your tongue around your mouth, moving

1379
06:33:17.959 --> 06:33:25.360
it to your left, maybe pressing it gently against the

1380
06:33:25.639 --> 06:33:31.840
side of your mouth, and then to the right, gently

1381
06:33:32.319 --> 06:33:39.000
to the side of your mouth, perhaps pressing up against

1382
06:33:39.119 --> 06:33:47.159
the top of your mouth, and then down gently against

1383
06:33:47.240 --> 06:33:57.759
the bottom of your mouth, always very slowly and a

1384
06:33:58.319 --> 06:34:17.720
very very gentle so that you can be aware of

1385
06:34:18.000 --> 06:34:40.159
how you feel in your mouth area. Now I'm going

1386
06:34:40.279 --> 06:34:56.599
to focus on your wrists and I'll ask you to

1387
06:34:56.840 --> 06:35:06.759
maybe just routine your wrists by moving your hands in

1388
06:35:06.880 --> 06:35:20.439
a circular motion very gently and slowly, just soly you

1389
06:35:20.599 --> 06:35:41.759
can feel the sensations that you are currently experiencing in

1390
06:35:44.799 --> 06:35:52.720
your rests. Perhaps move in your hands.

1391
06:35:54.000 --> 06:35:55.439
Up and down.

1392
06:35:57.840 --> 06:36:25.200
Again fair very gently and slowly, very gentle and slow,

1393
06:36:38.680 --> 06:36:55.080
as we know, start to observe you lower back. The

1394
06:36:55.400 --> 06:37:05.319
bad part is just a bottle few hips where your

1395
06:37:05.439 --> 06:37:18.439
coxis are a whole area, which also really does include

1396
06:37:19.240 --> 06:37:25.479
the sides of your body because those muscles are very

1397
06:37:25.599 --> 06:37:36.840
much connected as those muscles also move into your hip

1398
06:37:36.959 --> 06:37:45.080
area connecting to your buttocks the sides of your hips,

1399
06:37:53.639 --> 06:38:01.919
and if you're physically able to do so, maybe you

1400
06:38:02.119 --> 06:38:14.959
can very gently just move your body evices slightly, very

1401
06:38:15.319 --> 06:38:36.759
slowly from side to side, just enough to gauge how

1402
06:38:36.919 --> 06:38:50.360
you feel in your lower back. Perhaps it could even

1403
06:38:54.000 --> 06:39:05.799
move your hips gently up and down gently, slowly.

1404
06:39:08.520 --> 06:39:09.479
In order to.

1405
06:39:13.959 --> 06:39:23.919
Be in touch with the physical sensations of your lower back.

1406
06:39:41.000 --> 06:39:42.639
As we now move.

1407
06:39:47.080 --> 06:39:48.439
Your attention.

1408
06:39:51.959 --> 06:40:00.279
To your jaw, an area for your chin all out

1409
06:40:01.720 --> 06:40:08.279
to near where your ears are. A hole of your jaw,

1410
06:40:18.560 --> 06:40:25.400
you can just if it's okay to do so, gently

1411
06:40:26.880 --> 06:40:36.759
open your mouth, not wide, no stretching, just very gently

1412
06:40:37.080 --> 06:40:48.759
and slowly opening your mouth I thing, closing your mouth

1413
06:40:51.080 --> 06:41:10.040
very gently and slowly, so you can be in touch

1414
06:41:16.799 --> 06:41:50.639
with how your jaw feels. Now not to sing. Now

1415
06:41:53.479 --> 06:42:08.360
your chest area. You don't need to do anything to

1416
06:42:08.639 --> 06:42:15.200
move your chest because it moves every time you breathe,

1417
06:42:20.319 --> 06:42:33.560
and it moves very gently and slowly automatically with each

1418
06:42:34.080 --> 06:42:49.040
breath you takee As you focus on how your chest

1419
06:42:54.240 --> 06:43:35.119
feels when you breathe. Move in your focus to your forearms,

1420
06:43:37.599 --> 06:43:53.759
your elbows. Maybe you're able to very gently and slowly

1421
06:43:56.200 --> 06:44:04.200
tense the muscles in your forearm arms, and when you

1422
06:44:04.400 --> 06:44:20.840
do that, you can feel your elbows as well. Very

1423
06:44:21.439 --> 06:44:38.360
gently and slowly, gently.

1424
06:44:41.279 --> 06:44:43.240
And softly.

1425
06:44:46.759 --> 06:45:25.680
Obsad your forearms and elbows. No focus on the rest

1426
06:45:25.799 --> 06:45:38.840
of your back, your upper back in the middle, the

1427
06:45:39.200 --> 06:45:58.840
middle of your back again, this part of your body. News.

1428
06:46:01.080 --> 06:46:10.759
Also every time you pray. You may not notice that.

1429
06:46:12.919 --> 06:46:25.080
Usually as you observe your upper back in the middle

1430
06:46:25.200 --> 06:46:42.560
of your back, you can really feel that gentle and

1431
06:46:43.880 --> 06:47:35.599
slow movement. Moving your focus into your hip area, your butts,

1432
06:47:37.959 --> 06:47:47.560
your grain, there's muscles and those bones in your midsection.

1433
06:48:15.200 --> 06:48:35.080
Just noticing how your hips feel. Right now, you can

1434
06:48:37.680 --> 06:48:51.319
very very gently move your hips, maybe side to side,

1435
06:48:52.840 --> 06:49:51.200
very gently and softly and slowly. Everything starts to slow down,

1436
06:49:57.680 --> 06:50:06.639
including the thoughts, signor mind, and your mind itself just

1437
06:50:07.240 --> 06:50:13.360
starts to gradually. It doesn't have to be instant, but

1438
06:50:13.560 --> 06:50:23.759
just gradually starting too. It's almost like time is streng chin.

1439
06:50:27.639 --> 06:50:33.599
It's a slower pace to maybe what you're used to

1440
06:50:35.959 --> 06:50:43.919
in your day to day life. It's a slower movement

1441
06:50:47.000 --> 06:51:09.599
of energy, very small movements which make up the larger movements,

1442
06:51:11.200 --> 06:51:17.639
which is always the case. Now, when you move your hand,

1443
06:51:19.240 --> 06:51:22.040
it might seem like it's one movement, but it's lots

1444
06:51:22.119 --> 06:51:30.000
of minute different muscles moving in accordance with each other.

1445
06:51:30.360 --> 06:51:42.319
And what happens in this space that we're sharing is

1446
06:51:47.639 --> 06:52:01.840
we move from that big movement into those smaller movements.

1447
06:52:08.279 --> 06:52:19.479
Starting to focus on how your body feels, not just

1448
06:52:19.639 --> 06:52:24.159
as a whole, not just oh, i'm feel in this way.

1449
06:52:24.200 --> 06:52:30.319
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1450
06:52:31.639 --> 06:52:38.240
I'm feeling this way, I'm feeling that way. Starting to

1451
06:52:38.479 --> 06:52:49.680
notice that your body begins to present to you small

1452
06:52:50.799 --> 06:53:07.159
feelings around your body, small physical sensations in your legs,

1453
06:53:09.919 --> 06:53:23.119
whether pleasurable or not. Maybe resisting the temptation to label

1454
06:53:23.240 --> 06:53:32.759
them or to judge them those feelings, just thinking them,

1455
06:53:33.680 --> 06:53:46.639
thinking about them is just being neutral, just feelings, not

1456
06:53:46.880 --> 06:53:57.959
being particularly concerned, but just noticing what your body is

1457
06:53:58.080 --> 06:54:11.799
telling you. The feelings in your arms, instead of feeling

1458
06:54:11.959 --> 06:54:20.639
the hole of the arm, maybe notice those individual feelings

1459
06:54:22.080 --> 06:54:32.799
for all those different muscles and the skin, the hairs

1460
06:54:33.520 --> 06:54:38.599
of your arms, all the internal parts of your arms,

1461
06:54:38.720 --> 06:54:57.959
the veins, the bones, just being aware of maybe your

1462
06:54:58.119 --> 06:55:06.240
elbow on your right arm has a certain feeling. Maybe

1463
06:55:06.560 --> 06:55:19.639
your left wrist also has its own individual physical sensation.

1464
06:55:32.080 --> 06:55:38.799
What about your forearm on your right arm, your right forearm,

1465
06:55:46.159 --> 06:55:52.240
There may not be any particular feeling that you could

1466
06:55:52.319 --> 06:55:59.880
even give a name to, may not feel like any

1467
06:56:00.080 --> 06:56:05.080
thing other than just a feeling. You know, it's there.

1468
06:56:11.360 --> 06:56:17.080
The feelings in your shoulders, perhaps your shoulders when you

1469
06:56:17.200 --> 06:56:20.919
think about them, you're kind of almost like they're the same,

1470
06:56:22.080 --> 06:56:27.720
you know, the same feeling, almost like you both of

1471
06:56:27.799 --> 06:56:32.400
your shoulders are just one thing. Of course they're not.

1472
06:56:41.080 --> 06:56:46.400
And when you focus on your left shoulder and then

1473
06:56:46.479 --> 06:56:53.080
on your right shoulder, maybe find that you move the

1474
06:56:53.240 --> 06:57:03.959
muscles a little bit, maybe tense the muscles gently, noticing

1475
06:57:05.279 --> 06:57:35.759
the difference in each shoulder and your lower back, the

1476
06:57:35.919 --> 06:57:40.000
left side of your lower back and the right side

1477
06:57:40.159 --> 06:57:50.840
of your lower back of course that connection to your

1478
06:57:50.880 --> 06:58:04.240
buttocks and to your hips, and also moving up into

1479
06:58:04.319 --> 06:58:17.200
the middle of your back. And sometimes like right now,

1480
06:58:17.319 --> 06:58:22.119
actually when I focus on their part, when I focused

1481
06:58:22.159 --> 06:58:28.040
on my buttocks and then I focused on the middle

1482
06:58:28.080 --> 06:58:30.959
of my back, I almost felt like the muscles in

1483
06:58:31.040 --> 06:58:41.080
my lower back were being stretched very gently, just stretched

1484
06:58:41.159 --> 06:58:47.720
a little bit. Even though I wasn't doing anything to

1485
06:58:49.080 --> 06:58:54.840
try to stretch your lower back, it just seemed to happen.

1486
06:58:56.040 --> 06:59:13.639
The feeling of very gently stretching your lower back comes along.

1487
06:59:17.360 --> 06:59:40.680
I have feeling in your chest, just noticing what sensations

1488
06:59:42.279 --> 06:59:59.759
you are experiencing in your chest right now. And this

1489
07:00:00.119 --> 07:00:04.159
very much of the chest. Obviously, there's the collar bone

1490
07:00:04.319 --> 07:00:11.080
leading to the chest. You've got the chest bone, You've

1491
07:00:11.119 --> 07:00:19.439
got the muscles in your chest. Of course, if you're female,

1492
07:00:20.119 --> 07:00:27.319
there's possibly the breasts. If you're male, you've got the

1493
07:00:30.159 --> 07:00:35.720
different well why not that different these days, But there

1494
07:00:35.799 --> 07:00:40.959
may be more muscles at the top of the chest,

1495
07:00:44.360 --> 07:00:48.599
but at the side underneath it's pretty much the same.

1496
07:00:49.400 --> 07:00:52.439
Whether you're a man or a woman. There's muscles there,

1497
07:00:53.799 --> 07:00:58.959
muscles that stretch out to your back as well as

1498
07:00:59.040 --> 07:01:07.639
breast tissue stretches and moves into your back. To just

1499
07:01:07.759 --> 07:01:27.319
being aware of your chest, being with whatever feeling there

1500
07:01:27.439 --> 07:01:47.520
is in your chest. When I noticed that, I focus

1501
07:01:47.639 --> 07:01:55.319
on my chest, I feel it in my back and

1502
07:01:55.400 --> 07:01:59.479
my upper back. I mean, I guess the obvious reason

1503
07:01:59.520 --> 07:02:01.680
would be because you know I'll breathe in.

1504
07:02:06.759 --> 07:02:06.799
In.

1505
07:02:09.520 --> 07:02:12.680
Then it stretches my chest and my back at the

1506
07:02:12.759 --> 07:02:33.479
same time. It feels it feels okay, it doesn't feel

1507
07:02:36.159 --> 07:02:40.400
I got a little bit of pain in my right chest,

1508
07:02:42.680 --> 07:02:48.880
a little bit, not pain, but little discomfort, maybe stiffness, possibly,

1509
07:02:49.439 --> 07:02:58.560
I don't know. I noticed my shoulders also wanting to

1510
07:03:00.919 --> 07:03:05.599
flex for some reason. I think that's probably part of

1511
07:03:05.759 --> 07:03:14.080
my upper back, that connection between my shoulders and my

1512
07:03:14.200 --> 07:03:19.720
rper back. Because I can move my shoulders and stretch

1513
07:03:19.880 --> 07:03:27.319
the muscles in my back, moving the shoulders backwards or up,

1514
07:03:29.319 --> 07:03:35.720
which then moves I think it's the scapulous in your back.

1515
07:03:45.759 --> 07:03:53.439
It feels quite nice. Actually, a good thing about this

1516
07:03:53.720 --> 07:03:58.520
is you can, if you want to, you can just

1517
07:04:02.080 --> 07:04:13.759
flex or stimulate the various muscles in your body gently

1518
07:04:15.200 --> 07:04:18.680
in order to get more of a sense of how

1519
07:04:18.759 --> 07:04:33.639
they feel. And when you're relaxing, when you do tense

1520
07:04:33.759 --> 07:04:37.680
and muscle and you let it go and you let

1521
07:04:37.720 --> 07:04:46.720
it relax, it relaxes way more than it would normally.

1522
07:04:51.680 --> 07:04:56.919
But you have to feel that you're able to do that.

1523
07:04:58.560 --> 07:05:02.319
There's no point in doing it if there's an issue

1524
07:05:04.240 --> 07:05:09.720
with the per part of your body. You need to

1525
07:05:09.799 --> 07:05:20.240
be gentle with yourself at all times when relaxing deeply,

1526
07:05:23.240 --> 07:05:38.479
It's important to be kind to yourself. As you notice

1527
07:05:38.680 --> 07:05:49.759
your mind. How much has your mind slowed down since

1528
07:05:49.840 --> 07:06:16.240
we started this recording. How calm and peaceful is your

1529
07:06:16.360 --> 07:06:28.479
mind right now? We have nothing to think about and

1530
07:06:28.759 --> 07:06:36.159
just my voice to listen to, because you know, the

1531
07:06:36.360 --> 07:06:47.080
intention behind this recording is relaxation, at the very least,

1532
07:06:48.639 --> 07:06:53.200
for you to feel more relaxed at the end of

1533
07:06:53.240 --> 07:07:01.479
the recording than you did at the beginning, at the

1534
07:07:01.639 --> 07:07:13.799
very least, with your mind to slow down. Your body

1535
07:07:14.520 --> 07:07:29.759
continues to relax, because that's what you want to happen.

1536
07:07:33.759 --> 07:07:36.720
That's what you expect.

1537
07:07:40.319 --> 07:07:41.240
To happen.

1538
07:07:47.000 --> 07:08:05.479
For relaxation to fill your body, maybe calm your mind

1539
07:08:07.000 --> 07:08:14.479
to the point of boreden. When you start maybe to

1540
07:08:20.119 --> 07:09:01.840
drift away, it's almost as if you are moving further

1541
07:09:02.040 --> 07:09:10.279
away from your body in your mind, just leaving that there,

1542
07:09:18.279 --> 07:09:22.560
kind of liking it an escape pod in the spaceship

1543
07:09:22.959 --> 07:09:26.319
a movie, a space movie. You know when they get

1544
07:09:26.360 --> 07:09:32.360
into that little pod in it, since the man far

1545
07:09:32.560 --> 07:10:01.599
away from the spaceship, safe to dream and continue to relax.

1546
07:10:21.840 --> 07:11:27.319
Drifting so slow and be so so Rex, don't be

1547
07:11:27.680 --> 07:11:50.479
so and focusing on the.

1548
07:11:52.720 --> 07:12:05.119
Feeding of those individual parts of your body that.

1549
07:12:08.240 --> 07:12:27.319
Are relaxing one by one. You may find that every

1550
07:12:27.439 --> 07:12:38.520
now and then you realize that you weren't listening to

1551
07:12:38.680 --> 07:12:48.759
my voice because your mind started to imagine something different,

1552
07:12:50.200 --> 07:13:02.279
maybe started to almost move into something I another dreamy state,

1553
07:13:07.119 --> 07:13:13.439
and then you become aware of my voice again. And

1554
07:13:13.599 --> 07:13:19.959
even though you may want to focus on my voice,

1555
07:13:20.639 --> 07:13:28.080
you may also wish to allow your mind to just

1556
07:13:28.439 --> 07:13:48.279
drift naturally into that space of comfort and safety. As

1557
07:13:48.400 --> 07:14:05.840
you feel more comfort spreading through your body like a

1558
07:14:06.080 --> 07:14:20.439
warm blanket covering you gently, keeping your body at just

1559
07:14:23.159 --> 07:14:40.639
the perfect temperature. And even if you can hear background sounds,

1560
07:14:46.200 --> 07:14:58.560
they just don't seem to matter anymore. There's that sense

1561
07:14:58.680 --> 07:15:15.080
of peace spreads through your mind like a gentle breeze,

1562
07:15:18.080 --> 07:15:30.720
yet strong enough to blow away all negativity, strong.

1563
07:15:30.479 --> 07:15:30.959
Enough to.

1564
07:15:34.360 --> 07:15:44.479
Remove from your mind any anxiety or stress that was

1565
07:15:44.680 --> 07:15:59.720
there before, and blow away any other thoughts or feelings

1566
07:16:00.200 --> 07:16:25.560
that just don't fit with the sense relaxation that is

1567
07:16:25.840 --> 07:16:51.200
feeling your body and your mind. Unless you focus on

1568
07:16:51.319 --> 07:16:57.759
your mind and count down from ten down to one,

1569
07:16:59.159 --> 07:17:09.520
and with each number you hear, your mind will become

1570
07:17:15.560 --> 07:17:35.159
slightly more relaxed, just just slightly so from ten down

1571
07:17:35.279 --> 07:17:42.360
to nine, just a slight movement from nine down to eight,

1572
07:17:43.599 --> 07:18:00.840
just another small change in how you feel. Eight to seven,

1573
07:18:03.639 --> 07:18:09.040
that feeling is a gap, almost like a gap that

1574
07:18:09.400 --> 07:18:19.040
starts to get wider, the gap between those feelings that

1575
07:18:19.240 --> 07:18:26.200
you used to have in your mind compared to the

1576
07:18:26.360 --> 07:18:33.880
feelings you have there growing now, feelings of comfort and

1577
07:18:34.159 --> 07:18:45.799
security and confidence, and the gap becomes wider. Eight down

1578
07:18:45.919 --> 07:18:53.360
to seven, seven down to six. When you get to five,

1579
07:18:55.720 --> 07:19:05.000
your mind will start to have a certain physical sensation,

1580
07:19:09.240 --> 07:19:15.080
almost like there's a magnet outside of your head sucking

1581
07:19:16.000 --> 07:19:21.840
the tension and the stress and any remaining feelings that

1582
07:19:21.959 --> 07:19:33.040
you don't want, sucking them out through your skull. And

1583
07:19:33.200 --> 07:19:39.599
in down to four you can start to really experience

1584
07:19:39.799 --> 07:19:52.240
that sense of not just emptiness, but space, a place

1585
07:19:52.479 --> 07:20:00.680
full of fresh air, the place where you can stretch.

1586
07:20:04.159 --> 07:20:06.799
It's almost as if as you go down to four

1587
07:20:07.599 --> 07:20:16.400
and three your mind is expanding, with this sense of

1588
07:20:17.080 --> 07:20:29.279
peace and tranquility growing as it moves down to When

1589
07:20:29.360 --> 07:20:38.720
you get to one, your mind just feels exactly how

1590
07:20:38.840 --> 07:20:54.959
you want to feel. It's almost perfect feeling, maybe a

1591
07:20:58.080 --> 07:21:07.159
sensation that you'd like to keep a place that's safe,

1592
07:21:08.159 --> 07:21:28.439
where nothing can affect you at all, and you can

1593
07:21:28.639 --> 07:21:37.680
stay in that that space of comfort and confidence, confidence

1594
07:21:37.759 --> 07:21:44.200
in your own ability to create this space and this

1595
07:21:45.560 --> 07:21:51.919
feeling of comfort within your own mind just by counting

1596
07:21:52.720 --> 07:22:01.639
and ten down to one. And this is something that

1597
07:22:01.840 --> 07:22:10.599
you can do yourself when you're on your own, the

1598
07:22:10.799 --> 07:22:14.599
time when you can maybe sit down, maybe just for

1599
07:22:14.680 --> 07:22:27.479
a few minutes, close your eyes, just count slowly from

1600
07:22:27.720 --> 07:22:42.840
ten down to one and reexperience these feelings in your mind.

1601
07:22:48.680 --> 07:22:53.000
And when you feel that way in your mind, your

1602
07:22:53.080 --> 07:23:07.639
body copies your mind, and that feeling is spread through

1603
07:23:07.840 --> 07:23:14.959
your spine and your nervous system into every part of

1604
07:23:15.080 --> 07:23:27.599
your body, travels through your blood stream, healing and relaxing

1605
07:23:29.799 --> 07:23:47.799
every particle of your existence. Now we can we can

1606
07:23:47.959 --> 07:23:56.360
practice this a few times before the end of the recording,

1607
07:23:57.000 --> 07:24:02.840
and then you can practice on your own. And each

1608
07:24:03.119 --> 07:24:16.279
time you count from ten about one, the feelings of comfort, calmness,

1609
07:24:16.520 --> 07:24:34.959
and deep deep relaxation becomes stronger and deeper, filling your

1610
07:24:36.240 --> 07:24:45.439
mind and your brain with these positive chemicals. The spread

1611
07:24:45.799 --> 07:24:55.479
throughout your body, relaxing you so quickly, relaxing your whole

1612
07:24:55.720 --> 07:25:07.799
body and mind, so very very easily just by counting

1613
07:25:09.360 --> 07:25:10.200
from ten.

1614
07:25:12.880 --> 07:25:13.639
Down to one.

1615
07:25:18.799 --> 07:25:21.360
So we're going to do it now. I'm going to

1616
07:25:21.479 --> 07:25:25.599
count from ten down to one. I'd like you to

1617
07:25:25.759 --> 07:25:30.240
repeat the number after me. So when I say ten,

1618
07:25:33.279 --> 07:25:36.360
you can just repeat to yourself.

1619
07:25:37.759 --> 07:25:38.000
Ten.

1620
07:25:43.599 --> 07:25:52.959
Just notice, be aware of how you feel in your

1621
07:25:53.119 --> 07:26:00.240
mind and your body. Then when I say nothing, nine,

1622
07:26:02.599 --> 07:26:18.159
you can beat to yourself nine again, noticing the increase

1623
07:26:18.520 --> 07:26:26.720
in comfort and calmness in your mind and in your body.

1624
07:26:32.720 --> 07:26:42.159
The same when I say eight, when I say seven, six,

1625
07:26:44.680 --> 07:26:59.000
when I say five, four, when I say three, two,

1626
07:27:03.400 --> 07:27:08.360
and lastly you want to say one, you can repeat

1627
07:27:08.639 --> 07:27:09.959
that number.

1628
07:27:17.040 --> 07:27:17.200
Now.

1629
07:27:17.319 --> 07:27:22.880
Of course, when you do this on your own without

1630
07:27:23.000 --> 07:27:28.000
listening to me, you can say the numbers or whatever

1631
07:27:29.639 --> 07:27:38.080
speed that you feel is necessary for you, so you

1632
07:27:38.200 --> 07:27:44.000
can adapt. So if you feel you want to say

1633
07:27:44.119 --> 07:27:49.959
the numbers ten down to one faster than I do,

1634
07:27:51.720 --> 07:27:54.279
then you go ahead and do that. Or if you

1635
07:27:54.479 --> 07:27:58.479
feel when you do it yourself that you'd like to

1636
07:27:58.720 --> 07:28:07.080
have more more space between the numbers, maybe take a

1637
07:28:07.159 --> 07:28:13.959
lot longer to get from ten all the way down

1638
07:28:14.599 --> 07:28:31.599
to one, that's your choice also to do. So I'm

1639
07:28:31.639 --> 07:28:40.080
going to count from ten down to one, and when

1640
07:28:40.119 --> 07:28:43.880
I get to one, that will be the end of

1641
07:28:44.040 --> 07:28:50.759
this recording, unless, of course, you're listening with music, and

1642
07:28:50.880 --> 07:34:12.759
the music will continue e nine eight Fay twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve,

1643
07:34:17.240 --> 07:35:09.479
eleven ten, nine, eight, seven, six, five, four, three two one.

1644
07:35:17.880 --> 07:35:28.240
Now open your eyes, noticing how you physically feel having

1645
07:35:28.319 --> 07:35:35.959
counted down from twenty to one, allowing stress and tension

1646
07:35:36.439 --> 07:35:41.080
to leave through your fingertips and your toes. And as

1647
07:35:41.119 --> 07:35:45.840
you focus on your fingertips maybe they feel a little

1648
07:35:45.880 --> 07:35:53.040
bit tingly, which is I suppose quite understanding considering the

1649
07:35:53.200 --> 07:36:04.040
tension has been exiting your body through your fingertips. So

1650
07:36:04.159 --> 07:36:06.599
now I'm going to count from twenty down to one again.

1651
07:36:07.119 --> 07:36:16.119
This time you're can feel relief of tension and stress,

1652
07:36:17.560 --> 07:36:27.279
any anxiety that you may have leaving through your stomach,

1653
07:36:29.880 --> 07:36:33.599
just leaving through your stomach, almost as if it's just

1654
07:36:34.639 --> 07:36:41.119
releasing the whole of your stomach, and you'll navel to

1655
07:36:41.680 --> 07:36:45.200
just above your chest or below your chest, rather so

1656
07:36:45.400 --> 07:36:50.799
surrounding your belly button area. The whole area you can

1657
07:36:51.000 --> 07:36:56.919
feel the tension of your body wherever's left just releasing

1658
07:36:58.080 --> 07:37:00.959
from that area. And you may I noticed that your

1659
07:37:01.040 --> 07:37:07.560
stomach will become very relaxed as I countdown from twenty

1660
07:37:08.520 --> 07:38:26.119
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1661
07:38:30.959 --> 07:38:51.799
four three two what And you can open your eyes

1662
07:38:51.840 --> 07:38:54.279
again if you choose, or you can just keep them

1663
07:38:54.360 --> 07:39:01.279
closed because it feels relaxing. Just notice how your stomach feels.

1664
07:39:02.720 --> 07:39:06.360
I notice as your focus, just do a little scan

1665
07:39:06.599 --> 07:39:11.080
of your body, just to notice how your body feels.

1666
07:39:12.560 --> 07:39:23.040
Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1667
07:39:26.080 --> 07:39:33.040
just noticing, and you know, you may start to feel

1668
07:39:35.520 --> 07:39:39.279
more of a sense of tiredness, which may be the

1669
07:39:39.400 --> 07:39:45.720
reason you're listening to this recording, because you like to

1670
07:39:47.400 --> 07:39:55.319
let go completely of everything and dread off into a

1671
07:39:55.479 --> 07:40:10.279
nice natural calm, real see sleep. So now we're going

1672
07:40:10.360 --> 07:40:19.759
to focus on your forehead, and if you choose, you

1673
07:40:19.840 --> 07:40:24.919
can incorporate your eyes in this focus as well. Your

1674
07:40:25.000 --> 07:40:31.560
forehead and your eyes. It's that whole area basically almost

1675
07:40:31.639 --> 07:40:34.360
as if you were wearing a mask, you know, like

1676
07:40:34.520 --> 07:40:39.680
a I don't know, a batman mask or something, or

1677
07:40:41.799 --> 07:40:44.720
I'm trying to zorro or something, you know, the kind

1678
07:40:44.759 --> 07:40:47.919
of mask that covers your eyes but also covers quite

1679
07:40:47.919 --> 07:40:54.000
a lot of the forehead. I'm focusing on that area

1680
07:40:54.520 --> 07:40:56.759
because that's the area that we're now going to release

1681
07:40:57.680 --> 07:41:03.240
tension and stress from your mind, in your brain, from

1682
07:41:03.279 --> 07:41:07.319
your mind, and any tension that you may have remain

1683
07:41:07.439 --> 07:41:12.959
in your face, in your neck and your jawl, your eyes,

1684
07:41:13.840 --> 07:41:20.520
your forehead, or your scalp. So basically any tension within

1685
07:41:20.639 --> 07:41:28.919
your head area, including your mind and your brain, and

1686
07:41:29.040 --> 07:41:33.560
that's going to be released through your forehead and your eyes.

1687
07:41:37.520 --> 07:41:41.279
As I count down again from twenty down to one

1688
07:41:43.759 --> 07:42:39.319
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,

1689
07:42:44.240 --> 07:43:35.759
nine eight seven fine war three two. What noticing and

1690
07:43:36.000 --> 07:43:43.319
you scan your face, your jaw, your eyes, your cheap bones,

1691
07:43:43.560 --> 07:43:52.880
your ears, your forehead, your scalp, your neck, the back

1692
07:43:52.919 --> 07:43:55.959
of your neck, in the front of your neck, the

1693
07:43:56.200 --> 07:44:06.639
side of your neck, and your throat. H noticing being

1694
07:44:06.680 --> 07:44:18.439
aware of the comfort, increased feeling relaxation, not just in

1695
07:44:18.560 --> 07:44:23.599
your head and neck and mind, also the rest of

1696
07:44:23.680 --> 07:44:33.880
your body. Just notice how loose and calm you feel,

1697
07:44:34.959 --> 07:44:43.319
and how easily it is to just let go completely,

1698
07:44:46.159 --> 07:45:06.880
let go completely how easily. That's what I'm going to

1699
07:45:06.959 --> 07:45:10.560
do now, is I wanted to focus on the top

1700
07:45:10.639 --> 07:45:20.919
of your head, and we're going to allow every last

1701
07:45:22.799 --> 07:45:28.880
piece of tension or stress that might be lingering or

1702
07:45:29.119 --> 07:45:33.720
hiding in your body or mind or head.

1703
07:45:35.040 --> 07:45:35.439
To just.

1704
07:45:37.159 --> 07:45:40.680
Be sucked out at the top of your head.

1705
07:45:42.840 --> 07:45:44.040
And released.

1706
07:45:47.279 --> 07:45:47.919
Into the air.

1707
07:45:49.040 --> 07:45:55.400
I'm sucked out into the clouds. Imagine a big cloud

1708
07:45:55.520 --> 07:46:01.319
above your head, almost like a whirlpool, and this can

1709
07:46:01.599 --> 07:46:03.439
suck that tension.

1710
07:46:04.639 --> 07:46:06.279
Out the top of your head.

1711
07:46:08.400 --> 07:46:17.319
And just take it away. Good to focus. Imagine an

1712
07:46:17.479 --> 07:46:21.959
opening the top of your head with that tension and

1713
07:46:22.200 --> 07:46:27.799
stress and any remaining issues may be worries of concerns

1714
07:46:28.000 --> 07:46:29.479
that of no use to you.

1715
07:46:29.680 --> 07:46:33.439
Now you can all be sucked down at the top

1716
07:46:33.479 --> 07:46:34.319
of your head.

1717
07:46:35.799 --> 07:46:41.759
And taken away. As I count down again from twenty

1718
07:46:42.159 --> 07:48:40.000
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

1719
07:48:45.240 --> 07:49:11.919
one three, noticing how you feel, how relaxed and calm

1720
07:49:13.919 --> 07:49:28.240
you physically and mentally feel right now, how peaceful your

1721
07:49:28.520 --> 07:49:34.799
mind feels. It feels so nice to just let go,

1722
07:49:37.080 --> 07:49:46.360
to give yourself some space to breathe easily, to think calmly,

1723
07:49:51.200 --> 07:49:56.040
and just to take a break from all that pointless

1724
07:49:56.240 --> 07:50:01.720
worry and concerns about things that you don't need to

1725
07:50:01.840 --> 07:50:12.479
think about right now, because this is your time to

1726
07:50:12.720 --> 07:50:21.520
let go. This is your space to enjoy feeling deeply relaxed,

1727
07:50:23.599 --> 07:50:31.080
peaceful in your mind, relaxed in your body. They can

1728
07:50:31.200 --> 07:50:40.439
feel so good, so nice to just not have to

1729
07:50:40.639 --> 07:50:51.799
do anything, to be able to really enjoy that serenity

1730
07:50:52.520 --> 07:51:00.759
that comes with letting go completely, that peacefulness that comes with.

1731
07:51:07.520 --> 07:51:08.880
Being in this.

1732
07:51:10.680 --> 07:51:20.759
Peaceful space. And you can keep this sense of calmness

1733
07:51:21.599 --> 07:51:22.639
for as long.

1734
07:51:22.439 --> 07:51:23.479
As you choose.

1735
07:51:31.520 --> 07:51:37.240
If you choose to drift off into a deep, healing,

1736
07:51:37.599 --> 07:51:46.360
natural sleep, then you can do that. It's completely up

1737
07:51:46.439 --> 07:51:54.360
to you, and you can keep this feeling of calmness

1738
07:51:55.319 --> 07:51:59.959
physically and in your mind as long as you choose.

1739
07:52:00.119 --> 07:52:16.799
Use to feel completely relaxed, completely relax And I'd like

1740
07:52:16.919 --> 07:52:22.959
you to make up your mind that you're going to relax,

1741
07:52:31.560 --> 07:52:34.319
and I want to explore that with you. What it

1742
07:52:34.520 --> 07:52:41.840
feels like when you actually decide that you're going to relax,

1743
07:52:43.520 --> 07:52:50.119
not forcing yourself, but giving yourself that yes, it is

1744
07:52:50.200 --> 07:52:55.159
a command, really, isn't it When you're telling yourself relax

1745
07:52:57.360 --> 07:53:02.599
in a gentle but firm way, that only you can

1746
07:53:02.720 --> 07:53:07.639
really tell yourself in that way. You can't really have

1747
07:53:07.759 --> 07:53:12.400
someone else saying to you, now it relax, relax, you know,

1748
07:53:13.400 --> 07:53:16.639
and it needs to be gentle, But you can't someone

1749
07:53:16.680 --> 07:53:23.680
else can't really have the same the same kind of

1750
07:53:24.319 --> 07:53:33.279
influence or power that you have over your own physicality,

1751
07:53:34.080 --> 07:53:44.319
over how you feel, because when you say it to yourself.

1752
07:53:45.040 --> 07:53:46.240
It means more.

1753
07:53:47.360 --> 07:53:53.880
It's personal, and your brain and your unconscious mind and

1754
07:53:54.000 --> 07:54:01.599
your body listens to what you say. Example, we'll test

1755
07:54:01.639 --> 07:54:04.240
it out. We'll do a little test, a few little

1756
07:54:04.319 --> 07:54:08.040
tests along the way, and you can get more of

1757
07:54:08.159 --> 07:54:14.639
an idea of the force, a positive force that you

1758
07:54:14.840 --> 07:54:22.360
can have in creating a sense of comfort and relaxation

1759
07:54:22.639 --> 07:54:28.560
in your body and your mind quite quickly just by

1760
07:54:28.759 --> 07:54:39.159
you telling yourself to relax. So I'm going to start

1761
07:54:39.279 --> 07:54:46.200
by focus on your hands. To focus on your hands

1762
07:54:46.240 --> 07:54:51.119
and just tell your hands to relax. Let's just say relax.

1763
07:54:52.759 --> 07:54:58.159
As you focus on your hands, you could say my

1764
07:54:58.479 --> 07:55:02.240
hands are relaxed, or I want my hands to relax.

1765
07:55:04.240 --> 07:55:09.360
But I think if you actually do it directly by

1766
07:55:09.560 --> 07:55:14.959
focusing and imagining that your hands can hear what you're saying.

1767
07:55:15.119 --> 07:55:18.119
You know, they've got little ears, which is a little weird.

1768
07:55:20.720 --> 07:55:31.560
So talking to your hands and just say relax. Noticing

1769
07:55:37.720 --> 07:55:52.840
now your hands start to relax. Now focus on your

1770
07:55:52.919 --> 07:55:57.040
eyes and tell your eyes to relax. You're just saying

1771
07:55:57.119 --> 07:56:04.200
the same word, relax. And find the right tone for you.

1772
07:56:06.759 --> 07:56:11.159
You know, I might say relax, but you you might

1773
07:56:11.279 --> 07:56:18.599
say relax or relax. You know, you might say it

1774
07:56:18.720 --> 07:56:26.360
differently to yourself, and that's important for you to gauge

1775
07:56:26.639 --> 07:56:31.959
what feels right for you. To just tell your eyes

1776
07:56:33.200 --> 07:56:37.400
to relax, whilst focusing on your eyes, your eyelids, the

1777
07:56:37.520 --> 07:56:43.000
muscles around your eyes, your eyebrows, and just tell your

1778
07:56:43.200 --> 07:57:17.919
eyes directly relax now. Now I just did that myself.

1779
07:57:18.319 --> 07:57:28.119
And sometimes you may feel that you need a bit

1780
07:57:28.240 --> 07:57:33.959
more time for the different parts to relax, you know,

1781
07:57:34.080 --> 07:57:38.560
because I start talking again and maybe that part hasn't

1782
07:57:38.639 --> 07:57:41.720
relaxed fully. But what will happen is that it will

1783
07:57:41.799 --> 07:57:46.159
just continue to relax even though I'm talking. And that's

1784
07:57:46.240 --> 07:57:53.840
happened with my eyes. Something else I noticed is when

1785
07:57:53.880 --> 07:57:58.040
I started focusing on my eyes, that actually almost became

1786
07:57:58.119 --> 07:58:01.439
they got worse before they got better. Way, so I

1787
07:58:01.520 --> 07:58:06.200
felt a degree of tension growing in my eyes and

1788
07:58:06.319 --> 07:58:10.759
then disappearing. So I think what that was really was

1789
07:58:10.880 --> 07:58:16.840
just me becoming more aware of the tension that was

1790
07:58:16.919 --> 07:58:21.479
already there that I wasn't. I wasn't focused on it before,

1791
07:58:22.759 --> 07:58:30.840
so I wasn't really acknowledging it or really conscious to

1792
07:58:31.080 --> 07:58:44.159
those feelings. Yeah, my eyes is still continuing to relax,

1793
07:58:44.799 --> 07:58:50.479
as well as my hands. Actually, my hands have got

1794
07:58:50.520 --> 07:58:56.720
a certain kind of energy, like not buzzing, but I

1795
07:58:56.799 --> 07:59:05.360
can kind of degree with energy in my hands. Maybe

1796
07:59:05.439 --> 07:59:10.520
that's where the tension is being released. Maybe that's causing that.

1797
07:59:17.880 --> 07:59:20.080
The next part, I think we should focus on the

1798
07:59:20.119 --> 07:59:22.919
back of the neck. That's a part which quite often,

1799
07:59:24.959 --> 07:59:27.439
well for me, holds tension. I don't know about it

1800
07:59:27.479 --> 07:59:32.159
for yourself, but I think it's quite a standard place

1801
07:59:32.240 --> 07:59:39.599
where tension is sometimes held. So, and I'm doing exactly

1802
07:59:39.680 --> 07:59:42.000
what you're doing as you do it as well, so

1803
07:59:42.200 --> 07:59:46.720
I'm telling my body parts to relax as well. So

1804
07:59:46.799 --> 07:59:49.000
if you tell your neck at the back of your neck,

1805
07:59:49.520 --> 07:59:51.720
focus on the back of your neck and just say

1806
07:59:54.599 --> 07:59:59.119
relax in your own words, in your own tone, in

1807
07:59:59.240 --> 08:00:02.040
your own voice. You can say out loud, or you

1808
08:00:02.119 --> 08:00:07.040
can just say it to yourself internally. But you're focusing

1809
08:00:07.439 --> 08:00:10.919
and you're saying it literally to the back of.

1810
08:00:10.959 --> 08:00:13.840
Your neck, as if the back of your neck can

1811
08:00:13.919 --> 08:00:20.639
actually hear what you're saying. So do that now, just

1812
08:00:20.720 --> 08:00:24.840
say it relax to the back of your neck, and

1813
08:00:24.959 --> 08:00:25.720
I'll do the same.

1814
08:01:04.520 --> 08:01:07.520
Now, what I noticed, and you may have had a

1815
08:01:07.639 --> 08:01:12.319
similar thing, is even though I was focusing on the

1816
08:01:12.400 --> 08:01:23.560
back of my neck, other parts started to, I don't know,

1817
08:01:23.919 --> 08:01:27.319
show themselves to me or maybe because they want to

1818
08:01:27.360 --> 08:01:31.240
be relaxed as well. But I started noticing the feelings

1819
08:01:31.279 --> 08:01:34.520
in my shoulders, at tension in my shoulders.

1820
08:01:34.360 --> 08:01:35.319
And in my upper back.

1821
08:01:38.439 --> 08:01:44.439
Whether that was because my back of my neck was saying, well,

1822
08:01:44.439 --> 08:01:49.439
I'm pretty much okay. It's the other parts that need attention,

1823
08:01:55.840 --> 08:01:58.840
but my lobe, my back of my neck is still relaxing.

1824
08:02:00.319 --> 08:02:02.799
But I just became more aware of other parts that

1825
08:02:03.040 --> 08:02:11.680
needed attention. Now, this might happen, and it's not. It

1826
08:02:11.759 --> 08:02:15.200
doesn't mean that it's going wrong. It just means you're

1827
08:02:15.279 --> 08:02:21.959
being notified of more places that also want to feel relaxed.

1828
08:02:25.200 --> 08:02:29.560
So I'm going to focus on my upper back. So

1829
08:02:29.799 --> 08:02:33.400
you can do the same even if you don't have

1830
08:02:33.599 --> 08:02:38.919
any feelings of tension that obvious in your upper back

1831
08:02:40.680 --> 08:02:45.279
if you just focus on your back and the whole

1832
08:02:45.439 --> 08:02:50.159
area from the shoulder blades down to the middle of

1833
08:02:50.279 --> 08:02:54.599
your back down the spine and with me, it's more

1834
08:02:54.639 --> 08:02:56.439
the shoulder blades are more.

1835
08:03:01.159 --> 08:03:03.000
Yeah, that's the parts that are really.

1836
08:03:04.919 --> 08:03:06.599
Sort of giving me.

1837
08:03:08.279 --> 08:03:08.639
That not.

1838
08:03:10.560 --> 08:03:12.759
That it needs to relax in the sounds.

1839
08:03:12.400 --> 08:03:15.799
Gonna ask that part to relax, and you can do

1840
08:03:15.880 --> 08:03:16.200
the same.

1841
08:03:16.319 --> 08:03:43.080
Now relaxed up the back. There's something strange happened there.

1842
08:03:43.560 --> 08:03:46.200
And this often happens.

1843
08:03:46.279 --> 08:03:47.159
I've been doing this for.

1844
08:03:50.080 --> 08:03:58.040
Sixteen years or something, and often I'm want surprised but amazed,

1845
08:03:58.119 --> 08:04:04.000
really bad. There can be a feeling. So when I

1846
08:04:04.159 --> 08:04:07.639
was focusing on the back of my neck, my upper

1847
08:04:07.720 --> 08:04:12.599
back was starting to feel quite stressed and in need

1848
08:04:12.759 --> 08:04:18.080
of attention. As soon as I started talking to you

1849
08:04:18.360 --> 08:04:23.520
about my upper back and talking about, you know, getting

1850
08:04:23.599 --> 08:04:28.360
ready to ask the upper back to relax, my other

1851
08:04:28.439 --> 08:04:34.040
back already started to relax. It's almost as if it

1852
08:04:34.159 --> 08:04:44.439
doesn't need to hear the words, just needs attention, just

1853
08:04:44.639 --> 08:04:57.080
needs to be noticed. That is something that often happens

1854
08:04:57.520 --> 08:05:03.599
in this type of th situation is when you start

1855
08:05:04.680 --> 08:05:09.680
to relax a couple of parts of your body, as

1856
08:05:09.720 --> 08:05:16.119
we've done with our hands, eyes and the eyelids, and

1857
08:05:16.400 --> 08:05:25.119
now back of the neck, top of the back, up

1858
08:05:25.200 --> 08:05:28.599
the back, the rest of the body seems to just

1859
08:05:30.000 --> 08:05:39.840
take notice and decide in its own way to start relaxing.

1860
08:05:41.680 --> 08:05:47.080
Other parts of your body start to just become looser.

1861
08:05:51.799 --> 08:05:54.639
I suppose it's kind of like a bit of an avalanche.

1862
08:05:54.799 --> 08:05:59.520
You know, the little ball starts rolling, and before you

1863
08:05:59.639 --> 08:06:02.639
know it, the whole of your body is completely relaxed

1864
08:06:02.720 --> 08:06:19.400
and can't And if you focus on your face, you

1865
08:06:19.520 --> 08:06:27.080
focus on your eyes, your eyelids, your eyebrows, and the

1866
08:06:27.240 --> 08:06:35.840
muscles around your eyes, maybe you start to notice that

1867
08:06:37.599 --> 08:06:42.639
your forehead is more relaxed than it was. Maybe your

1868
08:06:42.759 --> 08:06:48.560
face is more relaxed. I would say, my entire face

1869
08:06:48.720 --> 08:07:03.319
is a lot more relaxed than it was. So we're

1870
08:07:03.360 --> 08:07:09.840
going to focus now on your shoulders again, just like before.

1871
08:07:11.240 --> 08:07:14.520
Just tell your shoulders. I mean you can't do them

1872
08:07:14.560 --> 08:07:16.799
in the digitally. You can do the right shoulder and

1873
08:07:16.840 --> 08:07:21.200
left shoulder. I just generally do both at the same time,

1874
08:07:22.959 --> 08:07:26.360
and just tell your shoulders as you focus on them

1875
08:07:26.439 --> 08:07:32.400
in your mind, focus on how you feel. Maybe you

1876
08:07:32.520 --> 08:07:39.159
can see them in your mind's eye. Just tell your

1877
08:07:39.240 --> 08:08:33.799
shoulders to relax as nice as they relax. But I

1878
08:08:33.959 --> 08:08:42.040
do notice, I mean, especially with my back, is the

1879
08:08:42.240 --> 08:08:48.040
connection between the different parts the back, the shoulders, the

1880
08:08:48.279 --> 08:08:58.360
neck being all connected and being such a large part

1881
08:08:58.439 --> 08:09:04.439
of your body, it's almost hard to separate them from

1882
08:09:04.479 --> 08:09:12.520
each other. And my lwer back has started to relax

1883
08:09:12.599 --> 08:09:13.159
on its own.

1884
08:09:19.360 --> 08:09:20.479
Maybe I'm going too.

1885
08:09:20.520 --> 08:09:26.479
Slow, and that could be an issue because we all

1886
08:09:26.560 --> 08:09:32.919
go at different speeds. And the idea at the beginning

1887
08:09:33.000 --> 08:09:35.360
of this recording was for you to be able to

1888
08:09:35.599 --> 08:09:51.919
just say to yourself, relax without focusing on any particular

1889
08:09:52.159 --> 08:09:57.959
part of your body. Because when you know that taving

1890
08:09:58.040 --> 08:10:09.840
your hands h to relax, and your hands relax. You

1891
08:10:10.000 --> 08:10:16.759
tell your eyelids and your eyes and muscles around your

1892
08:10:16.919 --> 08:10:31.840
eyes and your eyebrows to relax, and they relax. You

1893
08:10:32.080 --> 08:10:44.319
tell the back of your neck to relax, and it relaxes.

1894
08:10:52.319 --> 08:11:12.040
You tell your upper back to relax, and it relaxes.

1895
08:11:19.759 --> 08:11:58.720
He tell your shoulders to relax and they relax. And

1896
08:11:59.080 --> 08:12:03.799
told your hands to relax, they relaxed, and they continued

1897
08:12:05.599 --> 08:12:17.119
to relax. When you told your eyelids, the muscles around

1898
08:12:17.159 --> 08:12:24.119
your eyes, your eyebrows to relax. They relaxed.

1899
08:12:27.159 --> 08:12:29.200
And continued.

1900
08:12:29.959 --> 08:12:38.720
To relax. When you told the back of your neck,

1901
08:12:40.080 --> 08:12:45.880
focused on the back of your neck and told it

1902
08:12:46.040 --> 08:13:05.560
to relax, they relaxed and continued to relax. And you

1903
08:13:05.720 --> 08:13:15.840
told your alpa back to relax, be relaxed and continued

1904
08:13:18.360 --> 08:13:32.119
to relax. That's with your shoulders. He told your shoulders

1905
08:13:32.240 --> 08:13:32.880
to relax.

1906
08:13:33.240 --> 08:13:33.799
In your.

1907
08:13:36.479 --> 08:13:45.560
Shoulders relaxed and continued to relax.

1908
08:13:51.240 --> 08:13:56.159
And it's not just that, it's.

1909
08:13:58.840 --> 08:14:01.479
That the rest of your life has.

1910
08:14:01.439 --> 08:14:10.080
Also been listening, and that relaxation has been spreading. So

1911
08:14:10.240 --> 08:14:17.479
from your eyes, the relaxation spread to your forehead, around

1912
08:14:17.680 --> 08:14:31.479
your face, into your skin, into your jaw, into the

1913
08:14:31.639 --> 08:14:35.799
front and sides of your neck, all the way down

1914
08:14:35.959 --> 08:14:48.919
your chest and stomach. Your relaxed hands and shoulders meet

1915
08:14:49.040 --> 08:14:59.279
up through your arms, relaxing the forearms, your upper arms, elbows,

1916
08:14:59.479 --> 08:15:18.799
your letting go, your lower back, your hips, patocks grain,

1917
08:15:20.639 --> 08:15:22.599
or just start to relax.

1918
08:15:22.799 --> 08:15:25.520
So continue even the.

1919
08:15:27.080 --> 08:15:31.040
Comfort spreading through your legs.

1920
08:15:35.840 --> 08:15:39.159
All the way down to your ankles.

1921
08:15:43.799 --> 08:15:47.799
The tops of your feet, the side of your feet,

1922
08:15:49.639 --> 08:16:00.560
and the bottoms of your feet. Relaxing into your toes.

1923
08:16:04.360 --> 08:16:29.200
Each toe relaxing become loose, and if your body relaxes more,

1924
08:16:29.720 --> 08:16:53.599
your mind becomes slower, more peaceful, to the point where

1925
08:16:55.759 --> 08:17:08.279
if you choose to force, you can easily do that

1926
08:17:14.000 --> 08:17:24.000
easy drive the way because there's nothing going on in

1927
08:17:24.119 --> 08:17:45.119
your mind. The phrase peaceful your body continues to drives,

1928
08:18:08.880 --> 08:18:14.400
and with that connection between your body relaxing and the

1929
08:18:14.639 --> 08:18:28.319
word that you say to yourself relax, means that you

1930
08:18:28.439 --> 08:18:35.159
don't need to focus on just one part. You can

1931
08:18:35.319 --> 08:18:53.240
just focus on your entire body, saying the powerful word relax,

1932
08:19:02.959 --> 08:19:18.599
and thereserve those familiar sensations of comfort spreading throughout your body,

1933
08:19:24.000 --> 08:19:35.319
loosening and calming and heaving every part of your body

1934
08:19:38.319 --> 08:19:44.759
feaving more relaxed.

1935
08:20:00.000 --> 08:20:03.119
All we need to do from now on is just.

1936
08:20:04.959 --> 08:20:06.200
Telling yourself.

1937
08:20:09.560 --> 08:20:15.680
Really and it was.

1938
08:20:21.479 --> 08:20:24.119
Eating completely.

1939
08:20:25.119 --> 08:20:27.040
How fool come?

1940
08:20:39.119 --> 08:21:28.959
So starting now with number twenty nineteen fighteen, seventeen, sixteen

1941
08:21:45.799 --> 08:23:14.959
fifty four thirty, well.

1942
08:23:59.720 --> 08:25:01.639
L as.

1943
08:25:02.560 --> 08:28:30.720
At yo.

1944
08:29:00.080 --> 08:30:07.599
S stats.

1945
08:30:19.639 --> 08:31:45.040
Us what.

1946
08:32:07.400 --> 08:34:34.200
Hut one.

1947
08:34:40.279 --> 08:34:59.959
So cat down ten to one ten nine eight seven

1948
08:35:02.240 --> 08:35:24.840
six five four three two one, And maybe that was

1949
08:35:24.880 --> 08:35:29.080
a bit too quick in order to relax. Maybe it's

1950
08:35:29.080 --> 08:35:35.000
a bit too fast for you to notice the calming

1951
08:35:35.240 --> 08:35:42.119
of your body, maybe even a little bit of pressure there,

1952
08:35:42.279 --> 08:35:45.680
Like you're counting down from ten to one. What do

1953
08:35:45.759 --> 08:35:49.200
you expect me to do? Man, expect me to stick

1954
08:35:49.200 --> 08:35:53.159
go with floppy just because you're counting down.

1955
08:35:57.279 --> 08:35:57.479
Two.

1956
08:35:58.479 --> 08:36:01.799
If you try it again, but this time, I go

1957
08:36:02.000 --> 08:36:09.319
this lower this time, and you focus on the whole

1958
08:36:09.439 --> 08:36:15.680
of your body before we focus on your legs. Just

1959
08:36:15.919 --> 08:36:25.919
notice how your body does start to feel more relaxed

1960
08:36:30.680 --> 08:37:32.840
with every number that I count down ten nine, eight, seven, six, five, four, three.

1961
08:37:46.119 --> 08:38:23.799
Two one, And just notice how how you feel generally,

1962
08:38:24.240 --> 08:38:25.279
how your body feels.

1963
08:38:31.959 --> 08:38:39.720
It's not necessarily even about yeah, counting down from ten

1964
08:38:39.840 --> 08:38:50.200
to one. It's that space that you have, that space

1965
08:38:50.400 --> 08:39:11.759
between being active physically or mentally, just sitting or lying down,

1966
08:39:12.479 --> 08:39:17.240
just being there, not doing anything, not saying anything, nor

1967
08:39:18.080 --> 08:39:24.360
deeding to think about anything. So it opens up a space,

1968
08:39:25.360 --> 08:39:34.479
you know, a bit of a space, a gap. And

1969
08:39:34.599 --> 08:39:38.000
the more I cam down from the tent to one,

1970
08:39:39.159 --> 08:39:47.240
the bigger that gap becomes. So there's that gap of calmness,

1971
08:39:48.720 --> 08:40:03.439
of comfort and relaxation. It's a nice feeling, yeah, And

1972
08:40:03.560 --> 08:40:13.200
it moves those stresses or discomforts physically or emotionally moves

1973
08:40:13.520 --> 08:40:23.560
them away. Allows you.

1974
08:40:26.240 --> 08:40:26.759
To just.

1975
08:40:29.759 --> 08:40:36.080
Slow down and someone to count again from ten down

1976
08:40:36.119 --> 08:40:46.119
to one. And notice that gap widening, the gap, And

1977
08:40:46.240 --> 08:40:51.240
as it widens, it's almost like the stress and attention

1978
08:40:52.080 --> 08:41:11.159
falls into the gap gives you that distance that space.

1979
08:41:13.560 --> 08:43:08.319
Now ten nine, eight, seven, six, five four three one.

1980
08:43:19.880 --> 08:43:40.319
And how does your body feel now? Can you notice that?

1981
08:43:41.360 --> 08:44:18.000
Do you feeling calmer? Do you feeling more relaxed? As

1982
08:44:18.040 --> 08:44:38.360
we now focus on your legs, just your legs. We're

1983
08:44:38.479 --> 08:44:58.360
just gonna start with focusing on your thighs. Of course,

1984
08:44:58.439 --> 08:45:03.360
it's not the most exciting thing to be doing because

1985
08:45:06.799 --> 08:45:09.439
I'm sure like most of your body is not a

1986
08:45:09.599 --> 08:45:21.959
lot going on right now. Just focusing on the whole

1987
08:45:22.119 --> 08:45:28.479
of your thighs, the tops of your thighs, the sides

1988
08:45:28.639 --> 08:45:35.639
of your thighs, the bottoms of your thighs, your outer thighs,

1989
08:45:35.759 --> 08:45:40.639
and your inner thighs. Basically the whole of your thigh

1990
08:45:40.759 --> 08:45:49.520
that leads into your hip and it goes down to

1991
08:45:49.720 --> 08:46:03.799
your knee joints. Now, this is a big area. It's

1992
08:46:03.799 --> 08:46:09.279
a very heavy area. It's very strong, probably the strongest

1993
08:46:10.319 --> 08:46:23.439
muscles in your body or in your thighs. But I

1994
08:46:23.560 --> 08:46:31.840
don't think we perhaps would give enough attention to our thighs.

1995
08:46:37.799 --> 08:46:48.560
Perhaps we don't acknowledge how important our thighs are to

1996
08:46:48.720 --> 08:47:09.360
our lives, how much they actually do for us, all

1997
08:47:09.439 --> 08:47:19.880
for our lives. And it may seem to sound really weird,

1998
08:47:20.000 --> 08:47:28.400
but I think that all of our body parts, especially

1999
08:47:28.479 --> 08:47:36.119
our thighs, need some TLC, a bit of love shown,

2000
08:47:37.119 --> 08:47:55.360
a bit of the acknowledgement, thank you, gratitude for our

2001
08:47:55.520 --> 08:48:04.840
thighs do for us. And I know this may sound

2002
08:48:04.919 --> 08:48:11.240
a bit strange. Maybe you think, why am I surely

2003
08:48:11.279 --> 08:48:13.759
how I should be able in the garden hugging a

2004
08:48:13.880 --> 08:48:14.759
tree or something.

2005
08:48:16.360 --> 08:48:21.680
Wow, it's hard to set.

2006
08:48:21.560 --> 08:48:24.759
A microphone up on a tree. That's why I'm doing

2007
08:48:24.799 --> 08:48:27.439
this indoors. Otherwise I would be outside hugging a tree.

2008
08:48:28.639 --> 08:48:37.400
Now I can't see the television from the tree. If

2009
08:48:37.439 --> 08:48:42.840
you move down to your knees gain such an important part.

2010
08:48:47.119 --> 08:48:52.200
And I think we don't necessarily I'll speak for myself here,

2011
08:48:54.680 --> 08:48:59.720
I don't necessarily appreciate all that my knees do for

2012
08:48:59.840 --> 08:49:06.400
me until I have a problem with my me. It's occasionally,

2013
08:49:06.479 --> 08:49:11.439
if I ever maybe i'll bash it or it's aching

2014
08:49:11.639 --> 08:49:18.000
for some reason. It's then that I realize how much

2015
08:49:18.119 --> 08:49:21.759
it does. You know, the benefit of being able to

2016
08:49:22.720 --> 08:49:31.919
use my legs without any kind of physical discomfort is

2017
08:49:32.759 --> 08:49:41.479
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2018
08:49:42.599 --> 08:49:49.599
You know that's comfort. But as you focus on your knees,

2019
08:49:51.759 --> 08:49:57.400
regardless of how your knees feel, you can have that

2020
08:49:57.680 --> 08:50:03.799
sense of grati and love to your knees for all

2021
08:50:03.959 --> 08:50:16.159
that they do for you, and you can still have

2022
08:50:16.319 --> 08:50:21.439
that attention on your thighs. Maybe notice how your thighs feel.

2023
08:50:23.639 --> 08:50:41.560
Maybe you've noticed that they are relaxing more deeply as

2024
08:50:41.639 --> 08:50:46.439
you focus now on the bottoms of your legs, your

2025
08:50:46.560 --> 08:50:52.119
shins and your calf muscles and the bones between your

2026
08:50:53.080 --> 08:50:58.720
knees and your feet incorporate, and of course your ankles

2027
08:51:01.080 --> 08:51:10.400
so important. You know, anyone that's had even like the

2028
08:51:10.599 --> 08:51:17.439
slightest sprain of an ankle knows how how much we

2029
08:51:17.560 --> 08:51:27.799
take our ankles are granted. And it's kind of strange

2030
08:51:27.880 --> 08:51:32.680
in a way when you think that. You know, logically,

2031
08:51:33.040 --> 08:51:36.119
our wrists are a lot thinner than the rest of

2032
08:51:36.159 --> 08:51:40.840
our arms, which is okay, it doesn't I can't see

2033
08:51:40.880 --> 08:51:44.360
any problem with that because we're just picking stuff up.

2034
08:51:45.959 --> 08:51:51.560
But our ankles so much thinner than the rest of

2035
08:51:51.599 --> 08:52:02.479
our legs, and from a physics perspect or logical even

2036
08:52:02.560 --> 08:52:08.279
it doesn't really make sense that all this weight will

2037
08:52:08.360 --> 08:52:15.560
ultimately be resting on your ankles then leading to your feet,

2038
08:52:20.159 --> 08:52:28.959
that thin area, thin bone. Yeah, it does so much

2039
08:52:29.080 --> 08:52:36.119
great work. Supports us, supports our body for a lifetime,

2040
08:52:40.919 --> 08:52:50.639
helps us to balance, helps you to get around and

2041
08:52:50.759 --> 08:53:04.759
be mobile. And there's the calf muscles. Of course, when

2042
08:53:04.880 --> 08:53:07.959
I was younger, I couldn't see the point in calf muscles.

2043
08:53:08.799 --> 08:53:13.680
Didn't seem to do anything. Okay, if I walked around

2044
08:53:13.720 --> 08:53:18.599
on tiptoes, then my calf muscles get some work. But

2045
08:53:18.680 --> 08:53:21.319
of course that's not true. The calf muscles are being

2046
08:53:21.439 --> 08:53:34.560
used whenever we use our legs, and your shins there

2047
08:53:34.639 --> 08:53:45.599
to protect your lower legs, shaped in a way almost

2048
08:53:45.639 --> 08:53:57.400
as a protector, with the bone leading of course to

2049
08:53:57.520 --> 08:53:58.720
your ankles.

2050
08:54:01.639 --> 08:54:02.279
In your feet.

2051
08:54:07.000 --> 08:54:08.959
But we're not going to focus on your feet. We're

2052
08:54:09.000 --> 08:54:13.159
just going to focus on the legs. And I realize,

2053
08:54:15.200 --> 08:54:19.119
and now that I've mentioned your feet, it probably focuses

2054
08:54:19.400 --> 08:54:22.479
on them anyway, So maybe I should focus.

2055
08:54:22.200 --> 08:54:23.279
On your feet a little bit.

2056
08:54:27.319 --> 08:54:31.720
You can have them in your awareness, the same as

2057
08:54:31.840 --> 08:54:36.200
you have your thighs in your awareness. Even though we

2058
08:54:36.319 --> 08:54:42.240
haven't been focusing on your thighs a few minutes, we've

2059
08:54:42.279 --> 08:54:53.200
been focusing on your ankles, there's still that sensation of

2060
08:54:56.400 --> 08:55:09.159
comfort in your thighs and this that movement of energy

2061
08:55:11.240 --> 08:55:18.279
because the thigs hold lots of different sensations. Of course,

2062
08:55:18.360 --> 08:55:23.080
there's the muscles, the big strong muscles that we have

2063
08:55:23.279 --> 08:55:36.639
in our thighs, but the skin on the outside of

2064
08:55:36.720 --> 08:55:42.040
the thighs, as in the outside of all of our body,

2065
08:55:42.840 --> 08:55:54.400
can be very sensitive, sensitive to the touch, sensitive to temperature,

2066
08:56:00.959 --> 08:56:08.479
and inside your thighs the bones, there's the muscle, there's

2067
08:56:08.560 --> 08:56:13.639
the blood, vessels, the arch trees, all this stuff that's

2068
08:56:13.880 --> 08:56:22.720
inside your thighs. I guess sometimes it'd be nice if

2069
08:56:22.720 --> 08:56:27.560
you could actually put your fingers inside your thighs and

2070
08:56:27.639 --> 08:56:33.439
a message, so you can message on the outside, of course,

2071
08:56:34.240 --> 08:56:36.560
but to be able to get deep into the muscles,

2072
08:56:37.599 --> 08:56:42.720
to be able to just message inside your thighs, message

2073
08:56:42.759 --> 08:56:50.840
in the bones of your leg, massage in all the

2074
08:56:51.000 --> 08:56:57.479
veins and just gently human your thighs.

2075
08:57:01.040 --> 08:57:02.680
And you can move down.

2076
08:57:04.439 --> 08:57:09.479
Message and inside your knees. It's a message in those bones,

2077
08:57:10.479 --> 08:57:17.520
but with healing fingertips, spreading that healing energy deep into

2078
08:57:17.639 --> 08:57:20.400
the choice of your knees.

2079
08:57:25.840 --> 08:57:29.119
Of course, there's the back of your your.

2080
08:57:29.000 --> 08:57:35.319
Knee and the inside crease where your knee is. It's

2081
08:57:35.360 --> 08:57:40.959
a really sensitive area. Really that's very nice when you

2082
08:57:41.240 --> 08:57:45.880
stroke it. That might be because it's an area that's

2083
08:57:45.959 --> 08:57:51.759
not really touched very often. It's almost like a hidden part,

2084
08:57:53.119 --> 08:57:57.680
that crease in your legs. It's almost.

2085
08:57:59.479 --> 08:58:00.439
It's like a heart that.

2086
08:58:02.200 --> 08:58:13.479
Has a sensitivity, which is a little bit different. Of course,

2087
08:58:13.520 --> 08:58:24.000
it's protected by your legs, so you can imagine putting

2088
08:58:24.919 --> 08:58:35.240
your fingers into that crease on your legs, folding between

2089
08:58:35.319 --> 08:58:40.400
your legs, you can just message with your fingertips. Imagine

2090
08:58:40.400 --> 08:58:46.799
your fingertips going inside message in the muscle or tissue.

2091
08:58:51.400 --> 08:58:55.040
You can of course feel the bones.

2092
08:58:54.919 --> 08:58:56.000
Of your knees.

2093
08:58:57.159 --> 08:59:07.599
Headen through your fingertips, and then as you go down

2094
08:59:10.479 --> 08:59:13.279
to your calf muscles, and that's the part I'd like

2095
08:59:13.360 --> 08:59:18.040
to be able to really put my fingertips deep inside

2096
08:59:18.799 --> 08:59:26.759
my calf muscles and massage in every single tissue of

2097
08:59:26.919 --> 08:59:38.279
that muscle, healing every part, and then doing the same

2098
08:59:38.400 --> 08:59:48.279
for my shins, massage in gently stroking the bones gently

2099
08:59:48.520 --> 08:59:54.240
stroking them, healing their loving way, because they deserve to

2100
08:59:54.319 --> 09:00:01.759
be treated as the precious bones that they are. Our

2101
09:00:01.880 --> 09:00:05.439
legs are so precious as in all the other parts

2102
09:00:05.520 --> 09:00:13.799
of our body, the more precious of amyture on the planet.

2103
09:00:22.240 --> 09:00:29.799
When when you start to think about your legs in

2104
09:00:29.919 --> 09:00:37.759
this way, it can change your perspective.

2105
09:00:40.479 --> 09:00:41.720
It might sound a bit.

2106
09:00:44.680 --> 09:00:48.959
A bit silly to start with the idea of having

2107
09:00:49.880 --> 09:00:59.880
love for your legs, showing appreciation, your advice, wanting to

2108
09:01:00.119 --> 09:01:05.919
be able to put your hands in your thighs, the

2109
09:01:06.159 --> 09:01:12.319
message the muscles and the bones, and do you get

2110
09:01:12.360 --> 09:01:21.400
your fingers deep in their releasing all tension, just to show.

2111
09:01:23.040 --> 09:01:24.360
How much you care.

2112
09:01:27.400 --> 09:01:32.560
About your legs, how much you care for what your

2113
09:01:32.639 --> 09:01:42.319
legs do for you regularly, your knees, your calves, your ankles.

2114
09:01:46.599 --> 09:01:54.240
The strength of your ankles, considering how thin they are

2115
09:01:54.479 --> 09:02:02.240
compared to the rest of your legs, especially your thighs. Yeah,

2116
09:02:02.279 --> 09:02:14.400
they're so strong, so flexible, absolutely amazing things. The ankles

2117
09:02:14.680 --> 09:02:23.840
are truly a gift because of what they do for you,

2118
09:02:29.279 --> 09:02:36.240
supporting all that weight, regardless of how what weight you are,

2119
09:02:37.439 --> 09:02:42.200
even if you're only eight stone, there's still a lot

2120
09:02:42.279 --> 09:02:48.919
of weight for these little ankles. Now, I'm a lot

2121
09:02:49.159 --> 09:02:59.080
heavier than eat stone double back, yet my ankles support

2122
09:02:59.159 --> 09:03:06.560
my body all the time. What they do give off

2123
09:03:06.599 --> 09:03:07.919
a sigh of relief when.

2124
09:03:07.840 --> 09:03:08.479
I sit down.

2125
09:03:10.759 --> 09:03:13.159
That's it. You've got my whole legs, though.

2126
09:03:16.560 --> 09:03:21.959
My feet feet also go well, the toast crack.

2127
09:03:23.200 --> 09:03:23.959
I'm so happy.

2128
09:03:43.759 --> 09:03:51.560
Your legs really are amazing, and.

2129
09:03:52.639 --> 09:03:55.520
Talking about talking about your legs.

2130
09:03:55.279 --> 09:03:59.799
Is probably, i possibly if one of the most thing

2131
09:04:00.599 --> 09:04:08.200
most boring things have ever heard anyone say. Possibly there

2132
09:04:08.279 --> 09:04:15.080
bory or not. Everything I said is true. Your legs

2133
09:04:15.759 --> 09:04:35.319
are amazing. Your lex deserve not just respect, but they

2134
09:04:35.400 --> 09:04:36.919
deserve to relax.

2135
09:04:38.319 --> 09:04:38.720
Deeply.

2136
09:04:46.000 --> 09:04:47.080
They deserve to.

2137
09:04:47.159 --> 09:04:52.439
Take some time out of the day to just let

2138
09:04:52.599 --> 09:04:53.720
go completely.

2139
09:05:11.680 --> 09:05:12.720
The legs.

2140
09:05:17.759 --> 09:05:20.799
Really can relax.

2141
09:05:28.080 --> 09:05:32.040
Because the legs are so such a most you know,

2142
09:05:32.279 --> 09:05:38.200
very important part of your body. And you relax your legs,

2143
09:05:38.319 --> 09:05:45.520
the rest of your body also naturally follows in that

2144
09:05:49.279 --> 09:05:59.880
journey of comfort. I can feel it in my head.

2145
09:06:01.520 --> 09:06:08.080
My hips feel really loose, and also.

2146
09:06:07.959 --> 09:06:12.639
My light back as well. My light back really.

2147
09:06:13.080 --> 09:06:17.680
Feels it feels stretched, even though I'm just sitting in

2148
09:06:17.800 --> 09:06:21.040
a chair and there's no stretching.

2149
09:06:23.199 --> 09:06:26.360
As far as I'm aware of, I'm doing it's almost

2150
09:06:26.400 --> 09:06:26.839
as if.

2151
09:06:26.720 --> 09:06:30.599
The muscles are just relaxed so much that there is

2152
09:06:30.800 --> 09:06:39.239
a natural stretch as the tension has reduced a lot.

2153
09:06:55.599 --> 09:06:58.839
And I'm now going to countdown from ten downs to

2154
09:06:58.959 --> 09:07:33.120
one and you can continue to fill wonderful next ten nine, eight, seven, six, five.

2155
09:07:37.480 --> 09:07:41.680
Four three.

2156
09:07:45.480 --> 09:07:50.319
Two one.

2157
09:07:56.400 --> 09:07:56.839
Relax.

2158
09:08:04.879 --> 09:08:06.400
So I'm just going to count down.

2159
09:08:07.760 --> 09:08:12.440
And fire down to one. And as a countdown, if

2160
09:08:12.440 --> 09:08:19.519
you just focus on the numbers, just the numbers counting down,

2161
09:08:20.599 --> 09:08:24.519
and notice how you feel.

2162
09:08:26.879 --> 09:08:28.040
In this moment.

2163
09:08:29.480 --> 09:08:33.839
As you hear the numbers counting down, knowing that those

2164
09:08:34.000 --> 09:08:47.080
numbers counting down represent you feeling calmer, not just in

2165
09:08:47.160 --> 09:08:55.519
your body, but also relaxing your mind, I'll just notice

2166
09:08:55.559 --> 09:09:01.599
how you feel. There's nothing to do, it's nothing to say,

2167
09:09:02.319 --> 09:09:10.239
it's nothing to think about. Starting weird number.

2168
09:09:10.080 --> 09:09:19.599
Five four.

2169
09:09:28.839 --> 09:09:40.120
Three two.

2170
09:09:45.839 --> 09:09:46.080
One.

2171
09:09:55.760 --> 09:10:08.279
As you notice the gradual letting go the tension in

2172
09:10:08.400 --> 09:10:15.599
your body, you may also begin to notice and be

2173
09:10:15.760 --> 09:10:24.519
aware of how your mind is starting to slow down.

2174
09:10:27.040 --> 09:10:33.360
This is just a natural thing that happens. It's not

2175
09:10:33.599 --> 09:10:35.559
really a special procedure.

2176
09:10:36.879 --> 09:10:37.760
It's just natural.

2177
09:10:37.879 --> 09:10:44.279
Because it's your body relaxes, your mind also starts to relax.

2178
09:10:45.879 --> 09:10:49.519
And the more your mind relaxes the more your body relaxes.

2179
09:10:49.639 --> 09:11:02.040
It's just a continuous circle of relaxation and that calmness

2180
09:11:02.279 --> 09:11:09.440
that comes from relative quietness. You know, even even if

2181
09:11:09.480 --> 09:11:14.400
this background sounds either your side online.

2182
09:11:15.680 --> 09:11:19.639
It's still going to be quite calm.

2183
09:11:21.360 --> 09:11:23.959
You know, you haven't got the television on, there's no

2184
09:11:24.319 --> 09:11:28.519
music in the background unless you're listening to the recorded

2185
09:11:28.599 --> 09:11:29.120
with music.

2186
09:11:29.279 --> 09:11:36.480
Of course, you're very likely not going to be sitting

2187
09:11:36.519 --> 09:11:37.839
in a room with other people.

2188
09:11:38.760 --> 09:11:43.360
Of course you might be, but generally it's more idea

2189
09:11:43.480 --> 09:11:48.480
if you can do this on your own, so no distractions,

2190
09:11:54.639 --> 09:12:07.599
and when you stop thinking about stuff, relaxation automatically rises.

2191
09:12:09.959 --> 09:12:20.720
The sense of comfort starts to grow, and without trying

2192
09:12:20.760 --> 09:12:31.800
to build it up into something fantastical, something magical, this

2193
09:12:32.040 --> 09:12:41.959
is just a natural process, something that's easy to accomplish.

2194
09:12:44.760 --> 09:12:52.160
In fact, it's almost the sense of relaxing completely happens

2195
09:12:52.319 --> 09:12:57.040
really when you put no effort into it. It's not

2196
09:12:57.239 --> 09:13:05.720
something that you can really force. It's something that happens naturally.

2197
09:13:08.639 --> 09:13:15.959
And parts of the process of this recording and others

2198
09:13:17.599 --> 09:13:29.120
is simply two allow you to take advantage of this space.

2199
09:13:31.800 --> 09:13:36.080
This time, it's just.

2200
09:13:40.239 --> 09:13:40.559
Let go.

2201
09:13:43.639 --> 09:13:51.879
To just be here to be in tune with how

2202
09:13:51.959 --> 09:14:05.360
you feel, yet with the intention of wanting to relax

2203
09:14:05.480 --> 09:14:16.839
deeply and maybe even to fall asleep, depending on what

2204
09:14:17.000 --> 09:14:21.080
it is that you wish for yourself.

2205
09:14:22.360 --> 09:14:23.160
In this moment.

2206
09:14:30.120 --> 09:14:39.480
As we know, relaxing is the majority of the process

2207
09:14:39.599 --> 09:14:44.800
of falling asleep. The actually falling asleep part is the

2208
09:14:44.919 --> 09:14:52.720
tiny bit of the end. The deeper relaxed you become,

2209
09:14:56.680 --> 09:15:14.639
the easier you find yourself drifting. You can also, if

2210
09:15:14.680 --> 09:15:25.559
you choose, stay focused on my voice and really enjoy

2211
09:15:31.480 --> 09:16:00.599
the process, gradually relaxing each muscle in your body endlessly

2212
09:16:07.639 --> 09:16:16.120
and just observing the sensation.

2213
09:16:20.800 --> 09:16:21.760
I'm letting go.

2214
09:16:28.199 --> 09:16:39.000
Completely this time on account from six down to one,

2215
09:16:43.839 --> 09:16:53.040
and you can notice your mind calming down more with

2216
09:16:53.440 --> 09:17:08.239
each number, and hear me saying naturally four, calm slow

2217
09:17:12.599 --> 09:17:46.400
bas six, five.

2218
09:18:06.199 --> 09:19:45.760
Four T four.

2219
09:20:06.919 --> 09:20:13.959
Being unaware help your mind to sloop.

2220
09:20:15.800 --> 09:20:27.440
Right down, sinking deeply into relaxation.

2221
09:20:41.160 --> 09:20:47.919
And as you focus on your mind, you may notice

2222
09:20:48.199 --> 09:20:58.239
that there's some thoughts still there, maybe some stubborn thoughts that.

2223
09:21:00.720 --> 09:21:06.239
For some reason perhaps need your attention.

2224
09:21:13.120 --> 09:21:14.559
That's what you can do is.

2225
09:21:20.080 --> 09:21:27.959
Send love to those thoughts, sprinkle those stats.

2226
09:21:32.000 --> 09:21:32.559
With love.

2227
09:21:34.319 --> 09:21:38.519
I do pettals from a flower. Just sprinkle over them

2228
09:21:40.000 --> 09:21:47.120
petals feel with love towards those thoughts. To let those

2229
09:21:47.239 --> 09:21:53.760
stats over that you're not abandon in them. You just

2230
09:21:54.279 --> 09:22:04.279
need them, to require them to just calm down, slow down,

2231
09:22:06.720 --> 09:22:07.959
wat down.

2232
09:22:11.639 --> 09:22:12.160
And now.

2233
09:22:19.919 --> 09:22:23.080
So as you focus on those the meaning.

2234
09:22:23.000 --> 09:22:28.400
Thoughts and to countdown this time from seven down to

2235
09:22:28.519 --> 09:22:31.160
one each number.

2236
09:22:34.160 --> 09:22:47.400
Just imagine sprinkling those flower petals of love, kindness, gratitude.

2237
09:22:49.839 --> 09:22:59.319
I heard those thoughts will allow them to just not

2238
09:22:59.559 --> 09:23:15.480
away relaxed, deeply filling number they thoughts would become more

2239
09:23:19.599 --> 09:23:27.760
and more relaxed, starting.

2240
09:23:30.720 --> 09:23:32.120
The number seven.

2241
09:23:51.040 --> 09:24:23.000
Six four.

2242
09:25:40.800 --> 09:26:03.400
What that is?

2243
09:26:03.720 --> 09:26:24.199
How relaxed do I feeling in your budding? Be got

2244
09:26:24.279 --> 09:26:30.120
to focus on your hands?

2245
09:26:36.319 --> 09:26:42.800
Is the more relax your hands are, the more relax your.

2246
09:26:42.800 --> 09:26:44.919
Body and my not.

2247
09:27:00.239 --> 09:27:12.239
This you think this my hands, your fingers. There's nothing

2248
09:27:12.519 --> 09:27:17.680
you needed to become. There's no mention of this lot.

2249
09:27:18.480 --> 09:27:20.959
I can't see the fingers or anything like that.

2250
09:27:22.160 --> 09:27:23.760
Mm hmmm mm hmm.

2251
09:27:28.400 --> 09:27:31.919
It's just noticing a f s.

2252
09:27:33.639 --> 09:27:58.440
On your head, not to see how they feel. It is.

2253
09:27:58.559 --> 09:27:59.480
The more.

2254
09:28:01.639 --> 09:28:04.160
Nights Joannes fill.

2255
09:28:07.400 --> 09:28:10.319
The cormy of mind feels.

2256
09:28:11.800 --> 09:28:13.239
And more.

2257
09:28:15.680 --> 09:28:29.760
Out the feel around the body. Jeez may.

2258
09:28:32.000 --> 09:28:37.199
Have wordy.

2259
09:28:39.680 --> 09:28:40.000
Kiss.

2260
09:28:44.360 --> 09:28:56.879
Your mind is starting.

2261
09:29:00.199 --> 09:29:27.919
To he said, just on your hands and things, allowing

2262
09:29:28.519 --> 09:29:41.120
them to spirits. Oh you teach me with that relaxation

2263
09:29:42.879 --> 09:29:45.239
in your hands or things.

2264
09:29:50.800 --> 09:29:56.000
More relaxed.

2265
09:30:00.839 --> 09:30:10.599
Eats no more the eight.

2266
09:30:12.879 --> 09:30:13.919
Down to one.

2267
09:30:19.080 --> 09:30:28.599
Almost view the healing, the lights and energy spread it

2268
09:30:29.839 --> 09:30:58.360
into your hands of things coming be each number coming down.

2269
09:31:00.279 --> 09:31:01.519
Right now?

2270
09:31:02.760 --> 09:35:20.199
What rifting trist do I think? Stopping just being there now,

2271
09:35:23.879 --> 09:35:29.959
nothing to think about, nothing to do, nothing to say,

2272
09:35:34.239 --> 09:35:45.800
and everything just feels. This is the natural state to

2273
09:35:45.959 --> 09:35:53.199
be in. This is how you just nornly.

2274
09:35:55.319 --> 09:36:02.160
The way the ad.

2275
09:36:04.000 --> 09:36:05.680
The spirits of w.

2276
09:36:13.559 --> 09:36:25.239
Sen you think that way?

2277
09:36:38.919 --> 09:36:40.199
Who sends.

2278
09:36:41.360 --> 09:36:52.919
Which comes to me? It's not for me.

2279
09:36:53.599 --> 09:36:55.279
It's just a.

2280
09:37:11.120 --> 09:38:11.800
Special page. SI spread m somewhere want to.

2281
09:38:11.919 --> 09:38:17.400
Do boo.

2282
09:38:19.120 --> 09:39:06.319
Do sense great spread sak into foot anything Si in

2283
09:39:13.639 --> 09:39:36.040
it spreads good lane every start to us as.

2284
09:39:41.040 --> 09:39:48.800
Just into the deal brain pot brain.

2285
09:39:53.959 --> 09:39:55.080
Spoil it.

2286
09:40:05.279 --> 09:40:16.879
I just feel so much this way.

2287
09:40:21.599 --> 09:40:30.680
Also start to be its actually what's happening?

2288
09:40:30.959 --> 09:40:33.239
Well, m.

2289
09:40:34.720 --> 09:40:44.160
Let's it's actually changing life.

2290
09:40:49.559 --> 09:40:55.160
St show the way of that do what just now

2291
09:40:59.279 --> 09:40:59.959
this way.

2292
09:41:07.720 --> 09:42:15.839
Just listened to something ms.

2293
09:42:06.800 --> 09:42:09.000
Ya mm hm.

2294
09:42:12.000 --> 09:42:32.199
So m h m h m.

2295
09:42:37.080 --> 09:42:55.120
Hm m m m m m m H.

2296
09:43:23.160 --> 09:43:34.800
Got screen

2297
09:44:33.480 --> 09:46:00.760
H at