June 8, 2025

(no music) (10 hours) (ASMR) In bed with Jason | Deep Sleep Whisper Hypnosis #535 | Jason Newland | 8th June 2025

(no music) (10 hours) (ASMR) In bed with Jason | Deep Sleep Whisper Hypnosis #535 | Jason Newland | 8th June 2025
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Hello, head of World Cup two, chasonnew Land dot com.

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My name's Chasing new Land and this is Sleep with

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Jason number one, number one something in bed, lying down.

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I'm not hovering above it. Am I going to be

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lying down? I suppose it could be sitting up. Venny's

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also on the bed with me, but he's very I

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think he's a little bit a little bit confused because

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I've never done a recording with him before on the

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bed and I've got my microphone on a big like

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microphone microphone arm. It's spread all the way across the

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bed to where I'm laying, and I think he's a

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little bit a little bit nonplussed because I don't I

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don't think he feels he can go and down on

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his pillow that's next to mine, because he has to

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walk underneath the microphone arm. But you sit next to me,

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given himself a little bed bath. So this is to

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be fair, this isn't the first time that I've done

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a Sleep with Jason recording. I used to do these

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years ago, years and years ago, but I haven't done

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one for a long time, And just yesterday I had

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the idea that maybe I could start to do them again,

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because when I'm laying down on my bed, there's a

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different sense I've got. I just feel different than how

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I would do if I was sitting at my desk,

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sitting upright. I think Vinnie is determined not to sit

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still and to make as much fidgety sound as possible.

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He should calm down. Hopefully he should calm down soon.

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I don't know. I really don't know. He's watching his

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bum like some like a magic trick's going to occur,

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a magic Bunny's going to pop out or something. I

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don't know. It's kind of nice to be able to

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just lie down and close my eyes. It also just,

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I guess, waffle on a bit, just talk with some

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more whispering, really, isn't it. I don't think if I

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was in bed and I was shouting and to really

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work so well. I did a recording yesterday let me

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pull you to sleep recording while I was watching the boxing,

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and it lasted I think two hours and twenty minutes

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or something like that. Took me ages to edit, so

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I hope this doesn't do the same. I'm quicker at

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editing than I used to be, but still I'd rather

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not do editing as much as possible. Now, I don't know.

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I don't think I've said it, so please only listen

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when you can safely close your eyes. Yeah, Finny is

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still sitting up. He's being quiet, and he's sitting still.

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Maybe he's meditating, just thinking through, you know, life's decisions.

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How maybe you would have done things different if he

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had these three years over again, bless him. I saw

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a doc to day in the park. It's a similar

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kind of doctor. Him fifteen years old, and he's an

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old man now, and I just start to think, fifteen

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years that's another twelve years of Vinny. How old will

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I be in twelve years time? I realized that I'll

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be nearly sixty seven years old in twelve years.

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Nearly sixty seven. I mean, wow, sixty seven, so nearly

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fifty five. Now we're both going to be getting old

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at the same time. We'll both be walking around the park,

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probably using walking sticks or something, or maybe we take

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turns pushing each other around in wheelchairs.

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I don't know. I don't know if they make wheelchairs

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in his size. I do see people pushing their little

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dogs around in little prams. Sometimes. Finny loves prams, he

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really does. I should have put We just left him

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in the other room because it's been so fidgety. Vinnie,

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calm down, come down, please. The thing is, I did

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a little test run on this, you know, laid down,

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recorded a couple of minutes, just to see if the

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record didn't worked and all that. You know. At that point,

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Vinnie was at the bottom of the bed comfortably getting

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ready to go to sleep, and then I sat up

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to just listen to the recording to make sure the

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recorded properly, and Vinnie started barking. But I didn't want

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to just I needed to test it first before spending

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the next half an hour hour whatever talking into the

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microphone and for there not to be any sound. I

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wish he'd just lay down. Maybe he will in a minute.

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I guess the more often I do these lying in

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bed recordings, the more relaxed he will be, and it

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just gets used to it. But at the moment he's

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shaking the whole bed with his fidgetiveness. I'm lying on

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the right side. I dearly I would be in each

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side of the bed, which is closer to the microphone,

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but that's his side and that's his pillow, so I've

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had to stretch the microphone all the way over. Realistically,

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it probably worked better if I moved closer to that

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side of the bed and then then he can be

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the other side. But this is my side. I don't

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want him on my side, and he doesn't. He doesn't

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want me on his side. We have rules, we have boundaries.

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He's got his side of the bed. I've got my

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side of the bed, and we definitely do not mess

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with each other's pillows. He's got his pillow which he

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sometimes sleeps on and licks for some reason and scratches,

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and I've got my pillow and it's an invisible line

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saying that. There is the occasional when I walk into

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the droom and he's across that line. I saw him

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sitting on my pillow once we fell out, Yeah, we

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did fell out for a few hours over that he

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does not sit on I mean, come on, where my

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face goes, where my my head goes, and when him

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sitting on my pillow, I said that to him and

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he said, well, I don't want my bomb being anyway

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where your face is being, which is very rude, very rude.

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M hm.

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Hm.

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I can hear some background sounds and there's a plane

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past I can hear downstairs slightly, and of course I

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can hear Finny being a fidgety bomb. He's so quiet

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most of the time, really, apart from when he isn't.

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I imagine he just gets a bit bored, a bit

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bored just hanging around with me. I don't imagine the

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most exciting person to spend time with. That's a little doggie.

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That's why he loves going out. He's a real human person.

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He adores people. I don't get it, really, I don't understand.

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But every single person he sees he wants to go

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over and say hello. It's like everybody pretty much. There's

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the occasional person who he doesn't want to say loo too,

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but that's rare. There's a bit of sound music coming

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from downstairs. H But I don't know how much this

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microphone picks up, or rather I've forgotten because I haven't

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used it for a long time, and I don't think

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I've ever used it here in my bed, although technically

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the microphone isn't in my bed. It's not like got

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the star under need to do they because it'd be

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weird weird or weird weird. MM. Do what I like

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to do I'd just like to rest. It's not about

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going to sleep. It's not about falling asleep or becoming

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more dozy and tired. For me, it's just more about

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enjoying the relaxation and noticing that sense of comfort as

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my body sinks into the bed. And I really do

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enjoy having my eyes closed. And when I say that,

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it's not my hobby, you know, closing my eyes isn't

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my special interest. I wouldn't try and start a new

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club online or in my local area for people that

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love closing their eyes, because that be weird. But to

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enjoy it do I suppose in a way it would

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be quite nice to just h were had phones as well,

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maybe to block out all sound that In a way,

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I quite like he's now lying down. I won't say

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his name in case he thinks he might look up,

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thinking what are you're talking about? You're talking about me again, rude?

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So I think would be okay, now you just chill

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out for another half an hour or an hour.

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Mhm hm.

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You know, in a way, quite like background sounds okay

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or rephraser, not all sounds, you know, I'm not I

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don't really want very loud drilling or music, you know,

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power tools or bass, but just fade sounds from the

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distance or in the distance, like that playing Come part Us.

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Now you may not be able to hear it, but

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it's kind of quite peaceful. I might not be saying

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that if I lived near an airport. I can hear

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the wind as well. It's been quite windy the last

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few days. But today, well, when I went out anyway,

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it wasn't raining, because it was raining pretty much all

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day yesterday. Just a light rain, but it was heavy

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enough to think to myself, oh it's raining. It was noticeable,

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That's what I mean. But today it's a bit windy.

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But it seemed relatively bright today compared to yesterday, which

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is nice. It's tune, so I think a nice bright

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day seemed like something that would be yeah, acceptable, maybe

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even expected. So I watched the boxing last night, and

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I did talk through the first the first couple of fights,

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and then the last two. I watched the speaker up

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because I wanted to. I wanted to watch them. There's

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another fight on another Big World titled Fight on as

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we speak, on the Zone. It's in Australia. But because

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it's on the Zone, I'm just going to watch it

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on replay. I watch it back later rather than sit

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through the whole thing waiting for the fight to come on.

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So I'll watch it. It's probably probably nearly finished now because

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it started at ten o'clock in the morning UK time.

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How about this for Irony downstairs and started drilling just

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as I said, it doesn't matter. I don't care about

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background sounds. Start drilling. Oh well, see, I don't know

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how much that sound is picked up from this microphone.

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I don't know. The problem is when it's drilling, that

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makes Vinnie bark, so it just makes more noise. Hm.

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Oh well, I'll just continue talking. Yeah, just continue. We'll

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see how it goes. She'll be fine. It feels quite

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nice just to rest my head. There's not a lot

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going on inside my mind, I mean generally, but you know,

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right now, I don't really know what I'm going to

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say next. In some ways, I kind of I don't

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have anything to say. I'm just enjoying lying here, just

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enjoying feeding, have my body being supported, knowing that I

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don't have to do anything or think about anything, and

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my breathing is got deeper. Naturally, that tends to happen

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As I relax, it's almost like my lungs open up,

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my muscles fell loose. M my eyes feel very relaxed.

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My stomach feels loose. My mouth feels like it's just unwinding.

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I'm focusing my back on the back of my neck.

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I'm not trying to cause the back of my neck

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to relax deeply. It's just is relaxing. As that feeling

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spreads down my back. Mm hm, it feels nice. That's

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my back of her axes. Let's go all the way down,

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all the way down. My lower pack feels so comfortable.

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In fact, my whole body feels loose. I'm noticing my

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mind's beginning to wander a bit. I don't normally really

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focus so much on my body when I'm in bed.

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It definitely increases my comfort. Like I feel my forehead,

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it's almostlat My forehead and my eyes are connected, as

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if my eyes ascempting relaxing signals to my forehead like

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come and join me, feel peacefully and calm join me.

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Air feels cool and fresh, and my lungs and on

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my skin, I'm like to see my shoulders now relaxing more,

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and my arms all the way down to my wrists,

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feeling heavy and comfortable, my hands, back of my hands,

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my palms and my fingers, almost as if my hands

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are sending a signal of pleasure into my brain and

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into my head. There's a nice feeling in my head,

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almost like it's in the crown of my head. I

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was one of my friends liked to call it my

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board patch. Thanks. I know. My neighbor's daughter said to me,

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why don't you just get to mark a pen and

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just color it in? Rude? It feels as if the

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remaining tensions they are starting to just drip out of

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my temples, from my braid, from my skull, almost like sweat.

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A wait, a minute, is sweat, I'm joking, it's not.

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We need to wash me balls later.

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To say stuff like that.

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Sorry, it just tickles me. I'm just too gentle.

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Per.

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She was a flannel instead of feathers, and I wouldn't

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tickle so much. Me me, me, me, just focusing on

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my lef x and my feet. I ful, fay, relaxed.

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I'm just sitting in my ears. I feeling very calm.

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My mind is peaceful. My PRIs feels lighter, as does

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my head. That may be due to the stress release

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from your body, from your mind that allow yourself to

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drift peacefully, slowly relaxed, continue and to enjoy feel so peaceful,

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so and so free, relax in a more deep and

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meaningful way, maybe in a way that can not just

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allow you to feel calm now and throughout the time

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we spend together here, not just relaxed at the end

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of the recording when it's finished and you can enjoy

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that sense of comfort and peace, but also I think

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it would be nice to have those feelings of relaxation

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continue for longer after the recording has ended, so that

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you can still benefit from listening to my voice, maybe

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

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listening regularly, especially if you find like some people do

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and myself as well. I sometimes I find one particular

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recording that really resonates with me, and I just listen

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

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

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

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

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managed to find it again and it still has the

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same effect on me, and part of it was the

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person's voice relaxed me, just felt so peaceful, and I'd

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look forward to listening to her in the morning and

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in the evening. And I knew before even pressing the

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play button that since I've done that, pressed the play button.

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This is in the days of CD players, press the

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play button, ifact it might have even been a tape

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tape recorder. I'd lie down on the bed and then

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even without necessarily listening to her words because I had

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to memorized. Really, it was as if my body knew

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exactly what to do, and the muscles just almost went

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into automatic relaxation, and I remember my mind would slow down. Now. Now,

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I was listening to this recording in the early days

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of learning hypnosis, and long before I ever made any

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

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that till two thousand and six. But I knew, I

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knew how helpful I found being able to just let go,

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to 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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00:49:12.719 --> 00:49:24.360
may feel the same. Some people have been listening to

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00:49:24.440 --> 00:49:38.360
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 maybe listen every day. And something that I

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do which you may not realize by listening is when

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I record these recordings now. For example, I also am

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00:50:33.679 --> 00:50:47.480
affected by the words that I say. So if I

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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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00:51:06.360 --> 00:51:24.440
noticing my feet relaxing. If I said, focus on your hands,

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and maybe notice the difference between each hand, perhaps notice

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00:51:36.880 --> 00:51:42.960
the the air in the room, the temperature of the room.

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On the backs of your hands. You may start to

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00:51:55.800 --> 00:52:03.880
notice what almost feels like a very light breeze, even

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00:52:03.920 --> 00:52:08.119
though there may not be any type of breeze at

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00:52:08.159 --> 00:52:21.159
all where you are right now. And as you become

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00:52:21.800 --> 00:52:36.199
aware of your hands, I'm also aware of how relaxed

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00:52:36.480 --> 00:53:00.239
my hands are feeling now. And when it comes to

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potentially drifting off to sleep, which may be the reason

289
00:53:08.119 --> 00:53:24.440
you're listening, I also feel drowsy when I make these recordings.

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00:53:29.119 --> 00:53:45.519
I also notice my mind drifting. In fact, at times

291
00:53:47.559 --> 00:54:01.719
I've actually fallen asleep without even noticing, and then I

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carry on talking. It's only when I listen back to

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00:54:13.880 --> 00:54:22.920
do the editing I hear snoring, and I think, I

294
00:54:22.920 --> 00:54:33.000
don't remember snoring. I remember talking. Was this snoring was

295
00:54:33.559 --> 00:54:39.880
a pig turned up? That's why I sound like when

296
00:54:39.920 --> 00:54:50.840
I snare and I get really into the whole experience.

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I don't know how you feel, how relaxed you feel

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00:55:08.239 --> 00:55:18.840
in your feet, how relaxed you feel in your hands.

299
00:55:33.920 --> 00:55:46.159
I have noticed more and more that the more relaxed,

300
00:55:47.880 --> 00:56:04.079
deeper level of comfort you feel, the easier your breathing becomes.

301
00:56:10.280 --> 00:56:26.920
It's almost like that additional muscle relaxation. So this allows

302
00:56:27.000 --> 00:56:58.079
you to breathe easier without necessarily focusing on your breath. However,

303
00:56:58.320 --> 00:57:27.119
being able to notice the ease in which you breathe

304
00:57:27.280 --> 00:58:17.159
so naturally, you breathe so very easily and smoothly. Whenever

305
00:58:17.280 --> 00:58:35.599
I imagine my breathing improving, when I've got my eyes closed,

306
00:58:41.599 --> 00:58:54.519
I tend to visualize a beautiful field with trees and

307
00:58:54.719 --> 00:59:35.159
flowers producing all that life giving oxygen. It feels nice too,

308
00:59:36.760 --> 00:59:55.719
if nothing else, just taking some time away from everything,

309
01:00:07.000 --> 01:00:39.559
enjoying that feeling of peace serenity with a joyful heart,

310
01:01:04.920 --> 01:01:30.440
Time seems to just drip by so very slowly, relaxed,

311
01:01:36.320 --> 01:02:15.440
so deeply peaceful, completely unattached to any thoughts whatsoever in

312
01:02:15.599 --> 01:03:20.000
this moment, completely free, noticing that your mind has slowed down.

313
01:03:28.320 --> 01:04:15.000
Slowed down because nothing really requires your attention. You can

314
01:04:15.239 --> 01:04:32.400
enjoy the physical sensations of allowing the stress drip out

315
01:04:32.440 --> 01:04:52.000
of your body to appear out of every part of

316
01:04:52.119 --> 01:05:36.480
your body being released from your brain, your mind slowly

317
01:05:41.079 --> 01:06:26.760
but surely. The muscles in your legs remas so very deeply,

318
01:06:42.480 --> 01:07:07.599
so deeply h and the feelings, the pleasant feelings in

319
01:07:07.679 --> 01:07:34.440
your arms and shoulders, deepening each part of your body

320
01:07:35.519 --> 01:08:13.960
further and deeper and deeper, magicine, the feelings in the

321
01:08:14.000 --> 01:09:13.920
back of your neck, the feelings in your wrists, muscles

322
01:09:15.960 --> 01:09:56.199
in front of your body. I allsay, feeling peaceful, deeply,

323
01:10:10.279 --> 01:10:20.560
there's a sense of peace spreads through your very core.

324
01:10:51.079 --> 01:11:11.000
Even when you focus on your mind. Her mind becomes

325
01:11:18.319 --> 01:12:41.199
e and slowerven, deeper, relaxing, so very slow. Your stomach

326
01:12:55.279 --> 01:13:42.920
pas fin's stomach, your back. Notice Notice how relaxed you'd

327
01:13:43.159 --> 01:14:24.720
never feel in the hole of your back. Your spy

328
01:14:25.600 --> 01:14:30.319
from your brain all the way down the middle of

329
01:14:30.359 --> 01:14:42.119
your back, sending and receiving millions of messages every day,

330
01:14:53.119 --> 01:15:10.479
deecomfort increasing deep playing rit.

331
01:15:40.760 --> 01:15:41.119
You me.

332
01:16:07.279 --> 01:16:20.880
Legs, spreading those signals down a spine or cord into air,

333
01:16:21.159 --> 01:16:40.640
every part of your body, your shins and your calf, muscles,

334
01:17:07.880 --> 01:17:37.359
your elbows, feelings of peace and tranquility spreading through your body,

335
01:17:42.359 --> 01:17:58.600
tips of your toes, to your eyes, your fingers, all

336
01:17:58.640 --> 01:18:15.720
the way to your lower I think, I re, I

337
01:18:15.840 --> 01:19:25.039
thinker as to drift in mind, just wandering away, happy

338
01:19:25.840 --> 01:20:06.319
to let go, let go completely, let go, so tranquil,

339
01:20:30.399 --> 01:21:08.199
the whole body, enjoying a sense listening go heph more

340
01:22:16.600 --> 01:23:06.399
peace for enjoy the space, this space of peace.

341
01:23:09.560 --> 01:25:13.239
And safety, so fary, relaxed, letting go.

342
01:25:31.119 --> 01:25:38.720
Maybe we can just focus on the different parts of

343
01:25:38.880 --> 01:26:13.520
your body, just to notice you forehead and your eyes

344
01:26:46.159 --> 01:27:33.039
itu so lous, noticing the sense of complete freedom, absolute freedom.

345
01:28:19.079 --> 01:30:11.840
Driff he's for energy, Pase to breeze such easy loose

346
01:30:32.920 --> 01:31:23.000
You may have or may not have noticed your mind drifted, peaceful,

347
01:31:37.119 --> 01:31:52.319
move ay even more deeply in the direction of total

348
01:31:57.000 --> 01:33:53.960
blissful peace, bliss for peace, terraft, total peace. Come so calm,

349
01:34:05.760 --> 01:34:48.319
let him go, peace with mind.

350
01:34:48.159 --> 01:35:18.760
Forty so relax, so relaxed.

351
01:35:42.079 --> 01:35:45.239
Your body feels almost.

352
01:35:46.439 --> 01:36:15.439
Invisible. So the very relaxed I think peaceful, So.

353
01:36:23.119 --> 01:37:26.079
Peace relax, Lias, and you could start to notice that

354
01:37:26.840 --> 01:37:37.680
you are feeling more relaxed, even though I've not purposely

355
01:37:39.079 --> 01:37:48.039
focused your mind upon that sense of physical comfort that

356
01:37:48.239 --> 01:37:55.800
is growing within you throughout your body, and your mind

357
01:37:57.319 --> 01:38:05.760
starts to slow down, and that could be almost in

358
01:38:06.640 --> 01:38:15.239
recognition of I guess my speech not being particularly fast,

359
01:38:21.760 --> 01:38:32.199
and things just generally feel calmer. Just by listening to

360
01:38:32.319 --> 01:38:40.960
my voice, you give yourself an opportunity to take a

361
01:38:41.000 --> 01:38:47.800
break from the day, take a break from your life

362
01:38:48.960 --> 01:38:57.439
as it is, and to give yourself a rest, giving

363
01:38:57.479 --> 01:39:05.079
yourself permission to take some time off and to allow

364
01:39:05.119 --> 01:39:11.319
your body to relax and allow your mind to slow down,

365
01:39:15.359 --> 01:39:23.199
which in turn releases the tension and he stresses that

366
01:39:23.239 --> 01:39:32.920
you had in your body. It's almost as if the

367
01:39:33.039 --> 01:39:38.039
parts of your body just open up, allowing the negativity

368
01:39:38.319 --> 01:39:50.239
out and at the same time replacing that negativity with

369
01:39:50.880 --> 01:40:00.520
positive heathing energy, which then fills your body up and

370
01:40:00.640 --> 01:40:12.800
your mind to also starts to appreciate those feelings of

371
01:40:14.000 --> 01:40:33.560
increasing confidence, an almost uplifting feeling, positive healing, an energy

372
01:40:33.880 --> 01:40:44.479
that spreads through your body like a wave of comfort.

373
01:40:49.279 --> 01:40:59.560
And all this comes from just allowing yourself a few minutes,

374
01:41:01.399 --> 01:41:04.800
maybe half an hour, however long you want it to be,

375
01:41:05.920 --> 01:41:17.840
to just rest and allow your mind and your body

376
01:41:20.079 --> 01:41:36.920
to almost reset itself to the settings of comfort and relaxation, calmness,

377
01:41:41.119 --> 01:41:50.520
which allows more room for feelings of pleasure and happiness

378
01:41:54.520 --> 01:42:00.039
to move around your body and into your mind, and

379
01:42:02.920 --> 01:42:08.760
almost as if your mind and your body are sinking together,

380
01:42:13.000 --> 01:42:22.720
almost mirroring each other with that growing positivity and calmness,

381
01:42:27.760 --> 01:42:35.000
And it feels nice. It really does feel nice to

382
01:42:35.159 --> 01:42:40.960
know that you are the one that has allowed yourself

383
01:42:44.319 --> 01:42:56.560
to feel more comfort and to experience more of this

384
01:42:58.319 --> 01:43:14.279
deep relaxing spreading throughout your body. And as I focus

385
01:43:15.079 --> 01:43:21.039
on each part of your body, you can notice that

386
01:43:21.039 --> 01:43:38.119
that part becomes even more relaxed just by focusing on it.

387
01:43:38.119 --> 01:43:47.800
It becomes even more calm and comfortable just by focusing.

388
01:43:51.840 --> 01:43:58.039
And as I move down your body, starting at your head,

389
01:44:00.279 --> 01:44:07.000
the parts that you've already focused on will continue to

390
01:44:07.159 --> 01:44:14.840
relax deeply, and those parts that we've not yet focused

391
01:44:14.840 --> 01:44:28.239
on or just automatically release any remaining tension in anticipation

392
01:44:28.640 --> 01:44:41.600
of even more comfort about to come. Now I'm going

393
01:44:41.680 --> 01:44:48.640
to start by focusing on your forehead. Just being aware

394
01:44:48.960 --> 01:44:57.560
of the feelings of your forehead and any background sounds

395
01:44:59.319 --> 01:45:04.199
like mister Herbert the Pigeon can just allow you to

396
01:45:04.359 --> 01:45:11.640
feel even more relaxed. Just means you're in the moment.

397
01:45:14.720 --> 01:45:20.680
This isn't this isn't a sterile environment. This is the world.

398
01:45:23.520 --> 01:45:29.600
I live in the countryside, so there's lots of nature

399
01:45:30.079 --> 01:45:40.640
sounds around. So as you focus on your forehead, just

400
01:45:40.840 --> 01:45:50.920
notice how it becomes even more relaxed as you focus

401
01:45:50.920 --> 01:45:57.399
only on my voice and that part of your body.

402
01:46:00.600 --> 01:46:10.279
Moving down to your eyes, focusing on your eyes, noticing

403
01:46:11.359 --> 01:46:19.920
how the your eyelids feel so heavy yet so light

404
01:46:20.920 --> 01:46:27.159
at the same time, and all the muscles around your

405
01:46:27.199 --> 01:46:39.680
eyes relaxing completely. Moving your focus down to your mouth,

406
01:46:41.520 --> 01:46:48.560
your lips, your tongue, your teeth, and your guns, the

407
01:46:48.760 --> 01:47:03.319
whole of your mouth, relaxing, calm and loose. As you

408
01:47:03.479 --> 01:47:11.439
focus now on your jaw, not just the parts of

409
01:47:11.479 --> 01:47:16.159
your jaw near your mouth and your chin, but all

410
01:47:16.199 --> 01:47:20.800
the way up the size of your face to your ears,

411
01:47:22.960 --> 01:47:51.039
the hole of your jaw, feeding more relaxed, calm. Focusing

412
01:47:51.239 --> 01:47:56.479
on your neck, the front of your neck and your

413
01:47:56.520 --> 01:48:09.840
throat relaxing in loose and calm. The sides of your neck,

414
01:48:11.880 --> 01:48:20.159
the right and left side of your neck relax and

415
01:48:20.359 --> 01:48:34.039
loose and calm, And now the back of your neck.

416
01:48:37.319 --> 01:48:47.359
Focusing on the back of your neck, letting go of

417
01:48:47.520 --> 01:48:54.439
any tension that may have been there before, and enjoying

418
01:48:54.760 --> 01:49:07.439
that sense of increase, sing comfort, and release that you

419
01:49:07.520 --> 01:49:18.319
can experience in the back of your neck. Moving down

420
01:49:18.800 --> 01:49:26.119
your back and moving either side of your spine right

421
01:49:26.199 --> 01:49:31.159
from the top of your back all the way down

422
01:49:31.760 --> 01:49:44.199
to the bottom of your back, down to your lower back.

423
01:49:49.239 --> 01:49:56.319
And as you move up and down your spine, you

424
01:49:56.359 --> 01:50:00.680
can feel the muscles either side of your your spine

425
01:50:02.880 --> 01:50:17.479
relaxing even more. And as those muscles relax, that sense

426
01:50:17.520 --> 01:50:28.079
of comfort starts to spread outwards from your spine into

427
01:50:28.239 --> 01:50:34.880
both sides of your back, the top of your back,

428
01:50:35.720 --> 01:50:41.960
the middle and your lower back. And as you scan

429
01:50:43.640 --> 01:50:51.479
gently and slowly up and down your back, there's the

430
01:50:51.640 --> 01:50:57.520
muscles in the top of your back relax and become looser.

431
01:51:01.840 --> 01:51:07.840
The muscles in the middle of your back also seem

432
01:51:07.920 --> 01:51:17.479
to just almost divide from each other, separating and almost melting,

433
01:51:23.239 --> 01:51:29.239
And in your lower back there seems to be an

434
01:51:29.239 --> 01:51:43.520
extra special feeling of comfort. The spreads into your hips,

435
01:51:45.760 --> 01:51:53.720
so down your lower back, into your hips, into the

436
01:51:53.760 --> 01:52:02.560
area where your cosix are, and into your button, and

437
01:52:02.640 --> 01:52:11.880
all these muscles that spread bring your lower back into

438
01:52:11.920 --> 01:52:25.520
your hip area, start to melt, start to ready, let go.

439
01:52:31.920 --> 01:52:36.960
I don't even nowhere about to focus on your shoulders.

440
01:52:38.680 --> 01:52:45.800
Your back and your spine will continue to let go,

441
01:52:48.720 --> 01:53:04.439
continue to relax so calmly, and as you focus on

442
01:53:04.479 --> 01:53:17.439
your shoulders, you may notice that they're already feeding, really loose,

443
01:53:22.239 --> 01:53:48.640
they're already feeding calm and fearing. Those muscles then move

444
01:53:49.039 --> 01:54:04.920
from your neck into your shoulders. Feels so soft and gentle,

445
01:54:08.960 --> 01:54:37.880
so smooth and calm, and the feeling in your shoulders

446
01:54:37.920 --> 01:54:45.359
seems to spread deep into your shoulders, that sense of

447
01:54:45.520 --> 01:54:58.039
relaxation not just traveling deeply into your muscles, but also

448
01:54:58.359 --> 01:55:11.239
relaxing the bones and moving all the way to underneath

449
01:55:11.279 --> 01:55:19.760
your arms, relaxing a whole area between the tops of

450
01:55:19.840 --> 01:55:34.399
your shoulders and underneath your arms healing. You feel so

451
01:55:36.319 --> 01:55:50.399
relaxed and comfortable in your shoulders, which sends that deep

452
01:55:51.239 --> 01:56:12.039
healing message into your arms, and you may feel almost

453
01:56:12.199 --> 01:56:17.000
as if your arms are not even there, because they're

454
01:56:17.479 --> 01:57:08.199
so relaxed, so deeply relaxed, so so calm.

455
01:56:53.239 --> 01:56:53.399
So.

456
01:57:00.039 --> 01:57:15.159
Po not feeling spreading all the way down your arms,

457
01:57:17.880 --> 01:57:46.960
two elbows, including your elbows circumforts, spreads your way into

458
01:57:47.000 --> 01:58:01.560
your wrists, your forearments and your wrists being so heavy,

459
01:58:05.199 --> 01:58:47.000
yet at the same time so light and gentle. Focus

460
01:58:49.000 --> 01:59:27.640
Now on your hands, my hands, so peaceful in your hands.

461
01:59:46.159 --> 02:00:05.199
There's a sense of real peace. It just seems to

462
02:00:09.159 --> 02:00:30.079
I feel so familiar when your hands relax deeply, eyes

463
02:00:47.800 --> 02:02:25.359
your things, A thing is soldles nothing, it's tips. Moving

464
02:02:25.640 --> 02:02:44.119
your attention to the front of your body, so comfortable.

465
02:02:55.039 --> 02:04:22.159
Moving your focus to your legs, love musculs in your

466
02:04:22.399 --> 02:05:17.239
thighs and knees, so relaxed, a calf, muscles and just shins,

467
02:05:20.680 --> 02:07:33.560
how puzyn four and the fathing your feet, sir, peaceful.

468
02:07:35.000 --> 02:08:27.600
So calm, so peaceful, so calm, so peaceful, cyclm.

469
02:08:31.119 --> 02:09:04.600
So peace f rea sin peace f scm. A louting

470
02:09:04.720 --> 02:09:11.880
that deep relaxation, to spread your chest, in your stomach,

471
02:09:24.960 --> 02:09:44.039
letting go everything. So I'm gonna start counting down now,

472
02:09:46.720 --> 02:09:55.439
from twenty down to one. You can imagine in a

473
02:09:55.439 --> 02:10:01.319
way it's like just walking down some steps. In each

474
02:10:01.479 --> 02:10:07.119
step or twenty steps, and each step represents a level

475
02:10:07.640 --> 02:10:20.399
of comfort, each step represents a deepening of that comfort,

476
02:10:27.000 --> 02:10:32.880
and the furvies you walk down those steps a deeper

477
02:10:33.119 --> 02:10:54.439
and more relaxed you feel. So starting with number twenty

478
02:10:55.600 --> 02:17:22.959
twenty nineteen, eighteen, seventeen sixteen eight four four see too well.

479
02:18:21.840 --> 02:21:35.760
Fo nine hi.

480
02:21:40.799 --> 02:25:34.280
Fight seven si five.

481
02:26:53.079 --> 02:29:21.840
Four yo.

482
02:29:38.639 --> 02:31:20.879
Foo one.

483
02:31:21.200 --> 02:31:38.159
And now as you focus on your eyes, We're gonna

484
02:31:38.200 --> 02:31:50.479
count down from ten tout one, focusing just on your eyes,

485
02:31:54.200 --> 02:32:02.719
your eyelids, the muscles around your eyes, your eye wolves themselves,

486
02:32:04.200 --> 02:32:21.280
our whole area that makes up your eye. And as

487
02:32:21.319 --> 02:32:29.760
we count down from ten down to one, whilst focus

488
02:32:29.840 --> 02:32:44.840
in on your eyes, you'll become twice is relaxed with

489
02:32:45.200 --> 02:32:58.280
each number counting down, and you may find the all

490
02:32:58.319 --> 02:33:04.520
you want to do is just drift off to sleep.

491
02:33:07.440 --> 02:33:14.120
And if that's what you want, then just allow yourself

492
02:33:14.200 --> 02:33:28.559
to do that. Now, focus in on your eyes. I'm

493
02:33:28.639 --> 02:33:38.000
going to begin counting down from ten down to one

494
02:33:38.399 --> 02:39:52.559
right now, ten nine eight at seven five four eighty

495
02:40:11.079 --> 02:43:03.840
three two one two. Counting down from ten to one

496
02:43:04.079 --> 02:43:26.280
ten nine eight seven six five four three two.

497
02:43:28.159 --> 02:43:34.760
One.

498
02:43:35.399 --> 02:43:38.360
And maybe that was a bit too quick. In order

499
02:43:38.399 --> 02:43:42.360
to relax maybe it's a bit too fast for you

500
02:43:42.600 --> 02:43:52.360
to notice the calming of your body, maybe even a

501
02:43:52.399 --> 02:43:55.959
little bit of pressure that they're like, you're counting down

502
02:43:56.040 --> 02:43:58.479
from ten to one, would you expect me to do

503
02:43:58.760 --> 02:44:03.360
man to me to just to go with floppy just because

504
02:44:03.399 --> 02:44:13.079
you're counting down. We can try again, but this time

505
02:44:13.120 --> 02:44:19.799
I go this lower. This time, as you focus on

506
02:44:20.399 --> 02:44:25.079
the whole of your body before we focus on your legs,

507
02:44:27.159 --> 02:44:36.399
just notice how your body does start to feel more

508
02:44:36.760 --> 02:45:36.559
relaxed with every number that I count down ten nine, eight, seven, six, five, four,

509
02:45:43.879 --> 02:46:35.399
three two one, And just notice how how you feel generally,

510
02:46:35.799 --> 02:46:50.120
how your body feels. It's not necessarily even about counting

511
02:46:50.239 --> 02:46:57.520
down from ten to one. It's that space that you have,

512
02:46:58.680 --> 02:47:17.200
that space between being active physically or mentally to just

513
02:47:21.879 --> 02:47:27.079
sitting or lying down, just being there, not doing anything,

514
02:47:27.239 --> 02:47:33.920
not saying anything, or needing to think about anything. So

515
02:47:34.559 --> 02:47:37.559
it opens up a space, you know, a bit of

516
02:47:37.639 --> 02:47:48.639
a space, a gap. And the more I came down

517
02:47:48.680 --> 02:47:56.079
from ten to one, the bigger that gap becomes. So

518
02:47:56.200 --> 02:48:08.639
there's that gap of calmness, of comfort, relaxation. It's a

519
02:48:08.719 --> 02:48:22.840
nice feeling, and it moves those stresses or discomforts physically

520
02:48:22.959 --> 02:48:42.000
or emotionally moves them away, allows you to just slow down.

521
02:48:45.600 --> 02:48:48.520
Someone to count again from ten down to one, and

522
02:48:48.719 --> 02:48:58.680
notice that gap widening, the gap, And as it widens,

523
02:48:58.719 --> 02:49:04.799
it's almost like the distress and attention falls into the

524
02:49:04.879 --> 02:50:44.840
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four, three.

525
02:51:00.959 --> 02:51:30.559
Two one.

526
02:51:31.760 --> 02:51:52.959
How does your body feel now? Can you notice do

527
02:51:53.000 --> 02:52:30.000
you feeling calmer, the feeling more relaxed as we now

528
02:52:30.120 --> 02:52:50.479
focus on your legs, just your legs. We're just gonna

529
02:52:50.879 --> 02:53:10.319
start with focusing on your thighs. Of course, it's not

530
02:53:10.399 --> 02:53:18.959
the most exciting thing to be doing because I'm sure,

531
02:53:19.040 --> 02:53:21.639
like most of your body is not a lot going

532
02:53:21.680 --> 02:53:34.479
on right now. Just focusing on the whole of your thighs,

533
02:53:37.200 --> 02:53:40.879
the tops of your thighs, the sides of your thighs,

534
02:53:43.120 --> 02:53:47.600
the bottoms of your thighs, your outer thighs, and you're

535
02:53:47.680 --> 02:53:52.959
inner thighs. Basically the whole of your thigh that leads

536
02:53:53.959 --> 02:54:09.559
into your hip and it goes down to your knee joints. Now,

537
02:54:09.600 --> 02:54:16.639
this is a big area. It's a very heavy area.

538
02:54:17.120 --> 02:54:23.120
It's very strong, probably the strongest muscles in your body

539
02:54:23.799 --> 02:54:38.120
or in your thighs but I don't think we perhaps

540
02:54:40.079 --> 02:54:52.920
give enough attention to our thighs. Perhaps we don't acknowledge

541
02:54:53.479 --> 02:55:12.920
how important our thighs are to our lives, how much

542
02:55:15.479 --> 02:55:29.040
they actually do for us all through our lives. And

543
02:55:29.120 --> 02:55:34.840
it may seem to sound really weird, but I think

544
02:55:34.879 --> 02:55:41.840
that all of our body parts, especially our thighs, need

545
02:55:42.000 --> 02:55:56.479
some TLC, a bit of love shown, a bit of acknowledgement,

546
02:55:59.200 --> 02:56:08.639
thank you, gratitude for what our thighs do for us.

547
02:56:14.799 --> 02:56:20.479
And I know this may sound a bit strange. Maybe

548
02:56:20.479 --> 02:56:23.280
you think, why am I surely how I should be

549
02:56:23.360 --> 02:56:28.120
out in the garden hugging a tree or something. Well,

550
02:56:32.239 --> 02:56:34.680
it's hard to set a microphone up on a tree.

551
02:56:35.600 --> 02:56:37.840
That's why I'm doing this indoors. Otherwise I would be

552
02:56:37.879 --> 02:56:41.639
outside hugging a tree. Now I can't see the television

553
02:56:41.639 --> 02:56:50.360
from the tree. If you move down to your knees

554
02:56:52.120 --> 02:57:00.159
gaining such an important part, and I think we don't

555
02:57:00.200 --> 02:57:08.079
necessarily I'll speak for myself here, I don't necessarily appreciate

556
02:57:09.799 --> 02:57:14.920
all that my needs do for me until I have

557
02:57:15.000 --> 02:57:18.399
a problem with my knee. It's occasionally if I ever

558
02:57:20.000 --> 02:57:23.959
maybe I'll pash it, or it's aching for some reason.

559
02:57:25.639 --> 02:57:31.920
It's then that I realize how much it does. You know,

560
02:57:31.959 --> 02:57:37.959
the benefit of being able to use my legs without

561
02:57:39.680 --> 02:57:46.959
any kind of physical discomfort is a beautiful thing that's

562
02:57:47.159 --> 02:57:55.559
possibly not appreciated until it's temporarily removed. You know that's comfort.

563
02:57:59.639 --> 02:58:04.280
But as you focus on your knees, regardless of how

564
02:58:04.319 --> 02:58:11.840
your knees feel, you can have that sense of gratitude

565
02:58:13.360 --> 02:58:16.040
and love to your knees for all that they do

566
02:58:16.159 --> 02:58:29.200
for you. And you can still have that attention on

567
02:58:29.280 --> 02:58:35.520
your thighs and maybe notice how your thighs feel, maybe

568
02:58:36.159 --> 02:58:53.760
noticed that they are relaxing more deeply as you focus

569
02:58:53.920 --> 02:58:59.479
now on the bottoms of your legs, your shins, and

570
02:58:59.600 --> 02:59:06.200
you can't muscles the bones between your knees and your

571
02:59:06.200 --> 02:59:19.639
feet incorporate. And of course your ankles so important. Anyone

572
02:59:19.680 --> 02:59:24.479
that's had even like the slightest sprain of an ankle

573
02:59:25.639 --> 02:59:32.239
knows how how much we take our ankles for granted.

574
02:59:38.120 --> 02:59:40.159
And it's kind of strange in a way when you

575
02:59:40.200 --> 02:59:45.840
think that. You know, logically, our wrists are a lot

576
02:59:45.959 --> 02:59:50.840
thinner than the rest of our arms, which is okay.

577
02:59:50.920 --> 02:59:54.799
It doesn't can't see any problem with that because we're

578
02:59:54.879 --> 03:00:01.399
just picking stuff up but our ankles so much thinner

579
03:00:02.559 --> 03:00:11.120
than the rest of our legs, and from a physics

580
03:00:11.200 --> 03:00:17.000
perspective or logical even it doesn't really make sense that

581
03:00:17.079 --> 03:00:24.879
all this weight would ultimately be resting on your ankles

582
03:00:25.920 --> 03:00:39.360
then leading to your feet, that thin area, thin bone. Yeah,

583
03:00:39.399 --> 03:00:45.159
it does so much great work. Supports us, supports our

584
03:00:45.200 --> 03:00:57.120
body for a lifetime, helps us to balance, helps you

585
03:00:57.239 --> 03:01:10.559
to get around and be mobile. And there's the calf muscles.

586
03:01:10.600 --> 03:01:18.239
Of course, when I was younger, I couldn't see the

587
03:01:18.280 --> 03:01:23.399
point in calf muscles. Didn't seem to do anything. Okay,

588
03:01:24.479 --> 03:01:28.040
if I walked around on tiptoes, then my calf muscles

589
03:01:28.079 --> 03:01:31.600
get some work. But of course that's not true. The

590
03:01:31.719 --> 03:01:37.239
calf muscles are being used whenever we use our legs

591
03:01:41.680 --> 03:01:54.319
and your shins there to protect your lower legs, shaped

592
03:01:54.360 --> 03:02:02.280
in a way, almost as a protector for the bone,

593
03:02:06.639 --> 03:02:18.600
leading of course to your ankles and your feet. But

594
03:02:18.639 --> 03:02:20.600
we're not going to focus on your feet. We're just

595
03:02:20.639 --> 03:02:27.120
going to focus on the legs. I realize that now

596
03:02:27.159 --> 03:02:31.760
that I've mentioned your feet, it probably focuses on them anyway,

597
03:02:32.239 --> 03:02:34.600
For maybe I should focus on your feet.

598
03:02:34.319 --> 03:02:34.879
A little bit.

599
03:02:38.840 --> 03:02:43.319
You can have them in your awareness the same as

600
03:02:43.360 --> 03:02:47.760
you have your thighs in your awareness. Even though we

601
03:02:47.840 --> 03:02:53.799
haven't been focusing on your thighs a few minutes, we've

602
03:02:53.840 --> 03:03:04.760
been focusing on your ankles, there's still that sensation of

603
03:03:07.920 --> 03:03:20.719
comfort in your thighs and this that movement of energy

604
03:03:22.760 --> 03:03:29.840
because the thighs hold lots of different sensations. Of course,

605
03:03:29.879 --> 03:03:34.680
there's the muscles, the big straw muscles that we have

606
03:03:34.840 --> 03:03:48.200
in our thighs. But the skin on the outside of

607
03:03:48.239 --> 03:03:53.600
the thighs, as in the outside of all of our body,

608
03:03:54.360 --> 03:04:05.959
can be very sensitive, sensitive to the touch, sensitive to temperature,

609
03:04:12.479 --> 03:04:20.040
and inside your thighs the bones, there's the muscle, there's

610
03:04:20.079 --> 03:04:24.920
the blood, vessels, the arch trees, to all this stuff

611
03:04:24.959 --> 03:04:34.079
that's inside your thighs. I guess sometimes it'd be nice

612
03:04:34.079 --> 03:04:38.680
if you could actually put your fingers inside your thighs

613
03:04:39.040 --> 03:04:44.280
and a message, so you can message on the outside,

614
03:04:44.479 --> 03:04:47.440
of course, but to be able to get deep into

615
03:04:47.479 --> 03:04:52.319
the muscles, and to be able to just message inside

616
03:04:52.360 --> 03:04:59.399
your thighs, message in the bones of your leg, message

617
03:04:59.399 --> 03:05:08.799
in all the veins, and just gently healing your thighs,

618
03:05:12.559 --> 03:05:19.360
and you could move down messaging inside your knees, just

619
03:05:19.559 --> 03:05:26.280
message in those bones. But with healing fingertips, spreading that

620
03:05:26.639 --> 03:05:37.840
healing energy deep into the joints of your knees. Of course,

621
03:05:37.920 --> 03:05:42.079
there's the back of your your knee or the inside

622
03:05:42.239 --> 03:05:49.319
crease where your knee is. It's a very sensitive area.

623
03:05:50.360 --> 03:05:54.799
Very it feels very nice when you stroke it. That

624
03:05:54.879 --> 03:05:58.600
might be because it's an area that's not really touched

625
03:05:58.799 --> 03:06:05.399
very often. It's almost like a hidden part, that crease

626
03:06:07.479 --> 03:06:13.959
in your legs. It's almost like a part that has

627
03:06:14.239 --> 03:06:25.000
a sensitivity which is a little bit different. Of course,

628
03:06:25.040 --> 03:06:35.600
it's protected by your legs, so you can imagine putting

629
03:06:36.440 --> 03:06:46.280
your fingers into that crease in your legs, that folding

630
03:06:46.399 --> 03:06:50.399
between your legs. You can just message with your fingertips.

631
03:06:51.559 --> 03:07:02.079
Imagine your fingertips going inside, massage in the muscle tissue.

632
03:07:02.920 --> 03:07:07.319
You can of course feel the bones of your knees

633
03:07:08.680 --> 03:07:19.159
healing through your fingertips. And then as you go down

634
03:07:22.000 --> 03:07:24.840
to your calf muscles. Now that's a part I'd like

635
03:07:24.879 --> 03:07:29.600
to be able to really put my fingertips deep inside

636
03:07:30.360 --> 03:07:39.319
my calf muscles, massage in every single tissue of that muscle,

637
03:07:40.879 --> 03:07:50.840
healing every part, and then doing the same for my shins,

638
03:07:54.000 --> 03:08:02.200
massage in and gently stroking the bones, stroking them, hearing

639
03:08:02.440 --> 03:08:06.559
in a loving way, because they deserve to be treated

640
03:08:09.559 --> 03:08:13.719
as the precious bones that they are. Because our legs

641
03:08:13.719 --> 03:08:17.120
are so precious as in all the other parts of

642
03:08:17.159 --> 03:08:25.360
our body, the more precious of anyture on the planet.

643
03:08:33.920 --> 03:08:45.680
When you start to think about your legs in this way,

644
03:08:46.479 --> 03:08:53.159
it can change your perspective. It might sound a bit

645
03:08:56.280 --> 03:09:00.559
a bit silly to start with the idea of having

646
03:09:01.399 --> 03:09:11.440
love for your legs, showing appreciation for your thighs, wanting

647
03:09:11.559 --> 03:09:15.559
to be able to put your hands in your thighs,

648
03:09:17.680 --> 03:09:24.120
massage the muscles and the bones, and to get your

649
03:09:24.159 --> 03:09:32.840
fingers deep in there, releasing all tension, just to show

650
03:09:34.559 --> 03:09:41.959
how much you care about your legs, how much you

651
03:09:42.040 --> 03:09:50.600
care for what your legs do for you regularly, your knees,

652
03:09:50.879 --> 03:10:03.719
your calves, your ankles, the strength of your ankle, considering

653
03:10:03.879 --> 03:10:08.440
how thin they are compared to the rest of your legs,

654
03:10:08.559 --> 03:10:22.280
especially your thighs. Yeah, they're so strong, so flexible, absolutely

655
03:10:22.520 --> 03:10:34.360
amazing things. Your ankles are truly a gift because of

656
03:10:34.360 --> 03:10:45.680
what they do for you supporting all that weight. Regardless

657
03:10:45.760 --> 03:10:49.760
of how what weight you are, even if you're only

658
03:10:50.000 --> 03:10:54.959
eight stone, there's still a lot of weight for these

659
03:10:55.319 --> 03:11:04.040
little ankles a lot heavier than eight stone double down.

660
03:11:07.520 --> 03:11:16.600
Yet my ankles support my body all the time, although

661
03:11:16.600 --> 03:11:19.440
they do give off a sigh of relief when I

662
03:11:19.520 --> 03:11:28.200
sit down, as I've got my whole legs do my

663
03:11:28.360 --> 03:11:35.520
feet feet also go, my toes clap. I'm so happy.

664
03:11:55.280 --> 03:12:04.360
Your legs really am amazing. And I know that talk

665
03:12:04.520 --> 03:12:10.959
about talking about your legs is probably possibly among the

666
03:12:11.000 --> 03:12:16.600
most most boring things you've ever heard anyone say. Possibly

667
03:12:19.440 --> 03:12:26.200
they're boring or not. Everything I said is true. Your

668
03:12:26.280 --> 03:12:46.879
legs are amazing. Your legs deserve not just respect, they

669
03:12:46.920 --> 03:12:59.559
deserve to relax deeply. They deserve to take some time

670
03:12:59.600 --> 03:13:23.360
out of the day to just let go completely. Your

671
03:13:23.479 --> 03:13:41.280
legs really can relax. And because the legs are so

672
03:13:42.319 --> 03:13:47.159
such a most, you know, very important part of your body.

673
03:13:48.399 --> 03:13:51.040
When you relax your legs, the rest of your body

674
03:13:51.639 --> 03:14:10.440
also naturally follows in that journey of comfort. I can

675
03:14:10.520 --> 03:14:15.520
feel it in my hips. My hips feel really loose,

676
03:14:18.760 --> 03:14:23.399
and also my law back as well. My lower back

677
03:14:23.600 --> 03:14:29.159
really feels it feels stretched, even though I'm just sitting

678
03:14:29.200 --> 03:14:35.239
in a chair and there's no stretching. As far as

679
03:14:35.239 --> 03:14:38.319
I'm aware that I'm doing it's almost as if the

680
03:14:38.440 --> 03:14:42.399
muscles are just relaxed so much that there is a

681
03:14:42.559 --> 03:15:07.280
natural stretch as the tension has reduced a lot. And

682
03:15:07.319 --> 03:15:14.520
I'm now going to count down from ten down to one,

683
03:15:15.000 --> 03:15:40.959
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six,

684
03:15:44.079 --> 03:16:16.959
five four three two. Why relaxed? So I'm just going

685
03:16:17.040 --> 03:16:21.840
to count down and fire down to one. And as

686
03:16:21.840 --> 03:16:27.799
a countdown, if you just focus on the numbers, just

687
03:16:27.959 --> 03:16:38.559
the numbers counting down, and notice how you feel in

688
03:16:38.600 --> 03:16:44.360
this moment as you hear the numbers counting down, knowing

689
03:16:44.479 --> 03:16:58.120
that those numbers counting down represent you feeling calmer, not

690
03:16:58.319 --> 03:17:06.200
just in your body, but also relaxing your mind. I

691
03:17:06.360 --> 03:17:11.719
just notice how you feel. There's nothing to do, there's

692
03:17:11.840 --> 03:17:19.760
nothing to say, there's nothing to think about, starting with

693
03:17:21.200 --> 03:18:11.920
number five, four three two one. And as you notice

694
03:18:12.280 --> 03:18:22.879
the gradual letting go that the tension in your body,

695
03:18:24.040 --> 03:18:29.840
you may also begin to notice and be aware of

696
03:18:29.840 --> 03:18:38.879
how your mind is starting to slow down. This is

697
03:18:39.000 --> 03:18:45.680
just a natural thing that happens. It's not really a

698
03:18:45.719 --> 03:18:52.840
special procedure. It's just natural because as your body relaxes,

699
03:18:53.000 --> 03:18:58.479
your mind also starts to relax. And the more your

700
03:18:58.520 --> 03:19:02.719
mind relaxes, the more body relaxes. It's just a continuous

701
03:19:03.760 --> 03:19:16.360
circle of relaxation. And there's that calmness that comes from

702
03:19:16.840 --> 03:19:22.639
relative quietness. You know, even even if there's background sounds

703
03:19:24.000 --> 03:19:32.760
either your side, online, it's still going to be quite calm.

704
03:19:32.879 --> 03:19:35.559
You know, you haven't got the television on, there's no

705
03:19:35.840 --> 03:19:40.079
music in the background unless you're listening to the recording.

706
03:19:40.079 --> 03:19:47.559
With music, of course, you're very likely not going to

707
03:19:47.600 --> 03:19:50.680
be sitting in a room with other people. Of course

708
03:19:50.719 --> 03:19:55.280
you might be, but generally it's more ideal if you

709
03:19:55.319 --> 03:20:06.280
can do this on your own, so no distraction, and

710
03:20:06.319 --> 03:20:21.520
when you stop thinking about stuff, relaxation automatically rises, a

711
03:20:21.680 --> 03:20:32.399
sense of comfort starts to grow, and without trying to

712
03:20:32.440 --> 03:20:43.360
build it up into something fantastical or something magical, this

713
03:20:43.559 --> 03:20:55.959
is just a natural process, something that's easy to accomplish.

714
03:20:56.319 --> 03:21:02.159
In fact, it's almost in the sense of relaxing completely

715
03:21:03.239 --> 03:21:08.479
happens really when you put no effort into it. It's

716
03:21:08.520 --> 03:21:14.280
not something that you can really force. It's something that

717
03:21:15.440 --> 03:21:25.799
happens naturally. And part of the process of this recording

718
03:21:26.959 --> 03:21:37.959
and others is simply two allow you to take advantage

719
03:21:38.200 --> 03:21:55.280
of this space this time to just let go, to

720
03:21:55.479 --> 03:22:04.000
just be here, to be in tune with how you feel,

721
03:22:10.040 --> 03:22:22.319
yet with the intention of wanting to relax deeply and

722
03:22:22.440 --> 03:22:28.959
maybe even to fall asleep, depending on what it is

723
03:22:29.040 --> 03:22:42.239
that you wish for yourself in this moment. As we know,

724
03:22:42.799 --> 03:22:52.159
relaxing is the majority of the process of falling asleep.

725
03:22:53.319 --> 03:22:57.200
The actual falling asleep part is the tiny bit at

726
03:22:57.239 --> 03:23:12.239
the end. The deeper relaxed you become, the easier you

727
03:23:12.399 --> 03:23:28.159
find yourself drifting. You can also, if you choose, stay

728
03:23:29.760 --> 03:23:48.040
focused on my voice and really enjoy the process of

729
03:23:48.399 --> 03:24:20.319
gradually relaxing each muscle in your body effortlessly and just

730
03:24:20.879 --> 03:24:47.399
observing the sensation of letting go completely. This time, I'm

731
03:24:47.440 --> 03:24:55.799
going to count from six down to one, and you

732
03:24:55.879 --> 03:25:06.239
can notice your mind calming down more with each number

733
03:25:07.920 --> 03:28:17.920
that you hear me say, naturally, feeling calm and slow, peaceful, six, five, four, three, two, one,

734
03:28:18.479 --> 03:28:28.520
being aware of how your mind has slowed right down,

735
03:28:31.319 --> 03:28:54.719
sinking deeply into relaxation. And as you focus on your mind,

736
03:28:55.000 --> 03:29:07.520
you may notice that there are some thoughts still there,

737
03:29:07.520 --> 03:29:17.079
maybe some stubborn thoughts that for some reason perhaps need

738
03:29:17.159 --> 03:29:32.399
your attention. So what you can do is send love

739
03:29:32.600 --> 03:29:46.239
to those thoughts. Sprinkle those thoughts with love, like all

740
03:29:46.360 --> 03:29:52.040
petals from a flower. Just sprinkle it over them, petals

741
03:29:52.079 --> 03:29:59.319
filled with love towards those thoughts, to let those thoughts

742
03:29:59.479 --> 03:30:06.360
know that you're not abandoned in them. You just need them.

743
03:30:07.559 --> 03:30:18.680
You require them to just calm down, slow down, quiet

744
03:30:19.000 --> 03:30:35.000
down for now. So as you focus on those remaining thoughts.

745
03:30:36.159 --> 03:30:41.559
As we count down this time from seven down to one.

746
03:30:41.799 --> 03:30:56.120
With each number, just imagine sprinkling those flower petals of love, kindness,

747
03:30:57.479 --> 03:31:09.399
gratitude over those thoughts, which will allow them to just

748
03:31:10.760 --> 03:31:25.840
melt away and relax deeply. With every number, those thoughts

749
03:31:25.920 --> 03:32:34.639
will become more and more relaxed, starting with number seven, six, five, four,

750
03:33:00.520 --> 03:34:17.920
three two one. And as you now notice how relaxed

751
03:34:21.680 --> 03:34:40.799
your feeling in your body, we're going to focus on

752
03:34:40.920 --> 03:34:52.799
your hands, because the more relaxed your hands are, the

753
03:34:52.920 --> 03:35:13.680
more relaxed your body and mind are. And there's you

754
03:35:13.920 --> 03:35:24.719
focus on your hands and your fingers. There's nothing needed

755
03:35:24.920 --> 03:35:30.520
to be done. There's no clenching of fists or dents

756
03:35:30.719 --> 03:35:41.559
in the fingers or anything like that. It's just noticing

757
03:35:42.399 --> 03:36:10.000
and focusing on your hands, noticing how they feel, because

758
03:36:10.120 --> 03:36:21.479
the more relaxed your hands feel, the calmer your mind feels,

759
03:36:23.319 --> 03:36:37.399
and the more comfort you feel throughout your body, And

760
03:36:38.159 --> 03:37:11.479
you may have already noticed you mind is starting to

761
03:37:11.840 --> 03:37:39.440
dress like sense just on your hands and fingers, allowing

762
03:37:40.040 --> 03:37:54.559
them to experience a real deepening of that relaxation in

763
03:37:54.600 --> 03:38:08.799
your hands and fingers.

764
03:38:02.319 --> 03:38:03.520
More.

765
03:38:05.799 --> 03:38:29.600
And more relaxed with each number from eight down to one.

766
03:38:30.319 --> 03:38:40.200
You can almost feel that healing and relaxing energy spreading

767
03:38:41.399 --> 03:39:00.360
into your hands and fingers, becoming year more relaxing with

768
03:39:00.760 --> 03:39:19.360
each number, year going down from eight down to one, drifting,

769
03:39:23.040 --> 03:43:28.159
drifting again starting with number eight, seven, six, five, four, three,

770
03:43:29.680 --> 03:43:39.159
just being here now, nothing to think about, nothing to do,

771
03:43:40.600 --> 03:43:54.559
nothing to say, and everything just feels calmer. And this

772
03:43:54.799 --> 03:44:02.559
is your natural state of being. This is how you

773
03:44:02.719 --> 03:44:08.959
just normally feel when you take away all of that

774
03:44:09.399 --> 03:44:16.799
other stuff that we add, you know, things like stress

775
03:44:16.879 --> 03:44:33.399
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

776
03:44:35.559 --> 03:44:39.559
You take that away, which is what we do. What

777
03:44:39.600 --> 03:44:52.200
we do now you're left with a real sense of

778
03:44:52.920 --> 03:45:05.319
peacefulness which comes to you very quickly because ultimately it's

779
03:45:05.520 --> 03:45:19.159
just a feeling, a feeling of comfort, almost as if

780
03:45:19.200 --> 03:45:23.600
you've gone inside yourself and You've found a special place

781
03:45:24.959 --> 03:45:37.440
where everything is peaceful, a place where you can feel

782
03:45:38.600 --> 03:45:48.040
relaxed and your natural sense of comfort, a place where

783
03:45:48.079 --> 03:45:57.600
you can be you, where you can accept yourself for

784
03:45:57.760 --> 03:46:02.799
who you are, a place where you're not trying to

785
03:46:05.040 --> 03:46:15.319
please anybody else ever, a place where you can actually

786
03:46:18.639 --> 03:46:23.600
not just love yourself, but in some ways more importantly,

787
03:46:24.159 --> 03:46:41.280
you can like yourself appreciate who you are. That sense

788
03:46:41.360 --> 03:46:54.680
of gratitude is in the air all around you, and

789
03:46:54.799 --> 03:47:02.680
that's also a place where you can actually feel the

790
03:47:02.959 --> 03:47:18.319
healing energy soaking into your body. Healing energy soaking into

791
03:47:18.360 --> 03:47:28.399
your body, and that healing energy spreads through your veins,

792
03:47:32.120 --> 03:47:43.600
traveling to each and every single part of your body,

793
03:47:44.920 --> 03:47:49.520
and you start to realize that actually that healing energy,

794
03:47:51.959 --> 03:47:58.399
it's not just entered into your brain, it's become part

795
03:47:58.920 --> 03:48:10.159
of your brain, and that spinal fluid is now mixed

796
03:48:10.280 --> 03:48:21.479
with healing energy, not just allowing you to feel so

797
03:48:21.680 --> 03:48:33.600
much more relaxed and healthy in this moment, but also

798
03:48:36.479 --> 03:48:44.040
you start to realize that actually, what's happening now with

799
03:48:44.159 --> 03:48:53.879
that healing, relaxing energy spreading through your body, it's actually

800
03:48:54.239 --> 03:49:03.840
changing your life. It's auchually the change in the way

801
03:49:03.920 --> 03:49:10.520
you're going to feel not just now, but tomorrow and

802
03:49:10.639 --> 03:49:19.600
the next day. As your health improves, not just your

803
03:49:19.639 --> 03:49:27.479
physical health but your mental health. Things that used to

804
03:49:27.600 --> 03:49:33.719
bother you in the past, for some reason, no longer

805
03:49:35.040 --> 03:49:42.600
have the effect that they used to because something's changed

806
03:49:44.120 --> 03:49:55.360
deep within you. Maybe things that used to cause you

807
03:49:55.479 --> 03:50:07.840
to feel anger no longer have that power to control

808
03:50:07.959 --> 03:50:12.959
you the way they seem to be able to before.

809
03:50:16.600 --> 03:50:27.559
As you realize that you're the one who decides what

810
03:50:27.719 --> 03:50:39.479
affects you, you're the one who decides to feel relaxed

811
03:50:40.280 --> 03:50:53.200
and calm when you choose to enjoy noticing these natural

812
03:50:54.120 --> 03:51:07.520
developments of healing continuing to grow and improve your life

813
03:51:08.879 --> 03:51:20.719
day by day, including of course, your ability to relax

814
03:51:21.319 --> 03:51:35.879
so much easier and sleep in It's the most natural

815
03:51:36.040 --> 03:51:46.600
thing in the world to you, because falling asleep is

816
03:51:46.680 --> 03:51:57.440
something that you've done so many times in your life,

817
03:51:58.079 --> 03:52:02.280
and you know that you were born, as we all were,

818
03:52:02.959 --> 03:52:12.879
with the ability to fall asleep naturally. We were born

819
03:52:14.239 --> 03:52:24.680
with that ability to just drift off into a deep,

820
03:52:25.959 --> 03:52:37.760
healing sleep. Even when we're kids sometimes will fall asleep

821
03:52:37.799 --> 03:52:41.879
when we don't even want to try and tell us

822
03:52:41.959 --> 03:52:46.360
stay awake. Maybe it's a birthday in the morning, or

823
03:52:46.360 --> 03:52:50.680
it's Christmas or holiday or something we look forward to.

824
03:52:51.159 --> 03:52:55.239
We don't want to go to sleep, but the more

825
03:52:55.799 --> 03:53:00.719
we want to stay awake, the more we just start

826
03:53:00.760 --> 03:53:09.120
to drift. And the more you fight drifting, the more

827
03:53:09.120 --> 03:53:13.040
you try to stop yourself and drift in a safe

828
03:53:13.799 --> 03:53:24.879
the deeper and stronger that drifting becomes. Because we're born

829
03:53:25.840 --> 03:53:31.719
not just with the need to relax deeply and to

830
03:53:31.879 --> 03:53:41.760
naturally fall asleep, but it's our birthright, it's part of

831
03:53:41.840 --> 03:53:53.520
our DNA, and sometimes as we get older in life,

832
03:53:53.840 --> 03:54:07.360
perhaps at times we have forgotten that relaxing completely. It's

833
03:54:07.479 --> 03:54:31.120
not only a wonderfully pleasant experience, it's also really easy.

834
03:54:31.959 --> 03:54:39.479
It's very, very easy to let go, because that's all

835
03:54:39.520 --> 03:54:53.959
it is. It's just deciding to let go. And when

836
03:54:54.040 --> 03:55:01.840
you press the play button on my recordings, you have

837
03:55:02.040 --> 03:55:12.680
given permission for my voice to relax you. When you

838
03:55:12.760 --> 03:55:17.959
press that play button, you have given me permission for

839
03:55:18.120 --> 03:55:32.280
my words to affect you in a positive, only a

840
03:55:32.360 --> 03:55:53.719
positive way, opening up your mind to useful and healing

841
03:55:55.239 --> 03:56:11.399
suggestions that can have such an amazing effect on how

842
03:56:11.440 --> 03:56:23.559
you feel right now, as well as those changes that

843
03:56:23.840 --> 03:56:33.879
continue long after the recording ends those changes within you

844
03:56:36.680 --> 03:56:49.920
that continue to flourish and grow, transforming your life in

845
03:56:49.959 --> 03:57:02.040
a positive, beautiful way, allowing you to move forward in

846
03:57:02.079 --> 03:57:08.639
your life in the direction that you choose for yourself.

847
03:57:17.680 --> 03:57:29.760
And this feeling, this feeling that you can experience of safety, comfort, calmness,

848
03:57:37.479 --> 03:57:51.479
This feels so nice. It's such a healthy place to be,

849
03:57:59.319 --> 03:58:16.159
and that positivity grows within you each and every day.

850
03:58:16.200 --> 03:58:26.000
Moving forward, you're going to find that you're more relaxed

851
03:58:28.319 --> 03:58:40.680
physically and in your mind is more relaxed. And it's

852
03:58:40.719 --> 03:58:46.319
not that you're thinking slower, it's just that your mind

853
03:58:46.399 --> 03:58:58.280
will be less clogged up with unnecessary negativity because from

854
03:58:58.360 --> 03:59:07.799
now on, your mind and to reject negativity. From now on,

855
03:59:08.440 --> 03:59:19.280
you're going to start noticing when negativity arises and you

856
03:59:19.360 --> 03:59:33.159
can just say stop, stop, and that negativity will turn

857
03:59:33.280 --> 03:59:53.639
around and leave you alone. Stop and that negativity will disappear.

858
04:00:01.760 --> 04:00:08.280
And as you notice that you feel way more relaxed

859
04:00:09.680 --> 04:00:25.079
than you probably expected, you can now congratulate yourself because

860
04:00:25.239 --> 04:00:31.639
you're the person that has done this. You are the

861
04:00:31.760 --> 04:00:36.879
one that has opened your mind up to the simple

862
04:00:37.040 --> 04:00:45.000
facts that you can feel more relaxed in your body

863
04:00:45.639 --> 04:00:54.920
and in your mind. You've opened your mind up to

864
04:00:57.280 --> 04:01:03.879
the birthright of being able to just fall asleep easily

865
04:01:04.879 --> 04:01:18.879
when you choose. And that's a nice feeling. Don't you

866
04:01:19.000 --> 04:01:30.399
think it feels nice? Doesn't it? To feel calm? For

867
04:01:30.639 --> 04:01:35.239
that healing energy is spreading through your body and your

868
04:01:35.319 --> 04:01:51.120
mind to spend time in a special place where negativity

869
04:01:52.600 --> 04:02:05.520
can no longer enter. Negativity is banned, it's barred, it's

870
04:02:05.600 --> 04:02:12.280
not allowed entry. Doesn't it doesn't. This doesn't deserve to

871
04:02:12.319 --> 04:02:21.600
be here, doesn't belong here. Negativity has no place in

872
04:02:21.639 --> 04:02:38.239
your life, which makes room for more comfort, more heathing,

873
04:02:40.360 --> 04:03:07.639
more relaxation, more peace. It feels nice, doesn't it? Just

874
04:03:11.120 --> 04:03:31.639
the let go with everything. I'm gonna count down now

875
04:03:31.680 --> 04:03:39.920
from twenty down to one. You can continue to relax.

876
04:03:42.079 --> 04:03:53.639
If you choose, you can drift to sleep. With every

877
04:03:53.799 --> 04:04:05.479
number you hear me say, you can fill twice as relaxed,

878
04:04:08.479 --> 04:04:18.639
or if you choose, you can fill twice as sleepy

879
04:04:19.559 --> 04:06:34.079
now twenty nineteen, eighteen, seventeen, xtin fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six, five.

880
04:06:40.600 --> 04:06:40.959
Four.

881
04:07:14.239 --> 04:07:24.079
This is your time to just take a break, your

882
04:07:24.200 --> 04:07:34.959
time to relax, to allow your mind to slow down,

883
04:07:43.600 --> 04:07:57.719
to give yourself permission to take a break from everything

884
04:08:02.520 --> 04:08:06.920
en you. You're the only person that can make that decision.

885
04:08:09.760 --> 04:08:12.959
You're the only person that can actually tell your mind

886
04:08:17.280 --> 04:08:41.639
to just relax, to just take some time off so

887
04:08:41.680 --> 04:08:46.559
that you can focus on your body, getting in touch

888
04:08:46.840 --> 04:09:01.719
with how you feel physically, and in the process of

889
04:09:04.319 --> 04:09:09.120
this body scan, where you focus on different parts of

890
04:09:09.120 --> 04:09:19.959
your body, those parts that you focus on and observe,

891
04:09:22.920 --> 04:09:31.280
even though you're not purposely requesting for those parts of

892
04:09:31.319 --> 04:09:38.879
your body to relax, it's kind of expected. You expect

893
04:09:40.200 --> 04:09:47.920
when you listen to my voice to feel more relaxed naturally,

894
04:09:53.399 --> 04:10:01.840
because when you're listening to me, your attention is focused

895
04:10:03.559 --> 04:10:14.799
on my words, and as my words guide you to

896
04:10:14.920 --> 04:10:27.319
focus on those parts of your body, your focus increases,

897
04:10:34.399 --> 04:10:51.079
which actually calms your mind. And when your mind calms down,

898
04:10:55.639 --> 04:11:17.719
your body relaxes. And when your body calms down, your

899
04:11:17.840 --> 04:11:33.319
mind relaxes. And even though we have not really started

900
04:11:34.680 --> 04:11:46.840
the focus on your body, you can already feel that

901
04:11:47.120 --> 04:12:02.280
healing energy spreading through your body, pushing out dress and tension,

902
04:12:06.399 --> 04:12:13.719
healing all the parts of your body, including your skin,

903
04:12:14.879 --> 04:12:21.799
your bones, your blood, all of your organs inside your body,

904
04:12:23.200 --> 04:12:29.959
all of the muscles, all of the fat, all of everything,

905
04:12:31.799 --> 04:12:43.319
every hair on your body is filled with that healing energy.

906
04:12:46.000 --> 04:13:00.079
And when your brain it fills with that healing energy,

907
04:13:01.719 --> 04:13:26.280
the feeling of comfort and relaxation increases deeply, increases in

908
04:13:26.319 --> 04:13:39.879
a way that in your mind starts to feel perhaps

909
04:13:40.079 --> 04:13:53.239
bit drowsy because it's not needed, and it may start

910
04:13:56.520 --> 04:14:12.120
to drift if that's what's needed. So if you're listening

911
04:14:12.360 --> 04:14:18.360
to this and what you need is deep relaxation, that's

912
04:14:18.399 --> 04:14:24.879
what you get. If what you need is to fall

913
04:14:24.959 --> 04:14:34.680
asleep naturally and easily as your mind drifts, that's also

914
04:14:36.120 --> 04:14:49.120
what will happened. Because by pressing that play button on

915
04:14:49.200 --> 04:14:55.920
the podcast and listening to me, you give permission of

916
04:14:56.040 --> 04:15:06.639
your body and your mind. In fact, you give the

917
04:15:06.760 --> 04:15:15.680
command to your body and your mind to relax deeply

918
04:15:19.600 --> 04:15:25.840
and to drift off to sleep if that's what you want.

919
04:15:29.040 --> 04:15:29.440
Or need.

920
04:15:37.120 --> 04:15:46.399
And as I focus on the different parts of your body,

921
04:15:47.760 --> 04:15:56.639
you may start to just drift, and then you come

922
04:15:56.680 --> 04:16:00.239
back again and do you hear me talking, And then

923
04:16:01.040 --> 04:16:10.000
I'm focusing on a different part of your body, and

924
04:16:10.040 --> 04:16:19.000
you may find yourself drifting, but you don't realize you're

925
04:16:19.079 --> 04:16:27.319
drifting until you stop drifting and you're alert again to

926
04:16:27.440 --> 04:16:33.440
my voice. Focusing on a different part of your body

927
04:16:34.719 --> 04:16:45.280
starts to relax even deeper, because that drifting is basically

928
04:16:45.440 --> 04:16:57.799
you already in the sleep zone. And the more you drift,

929
04:16:58.559 --> 04:17:06.719
the longer you drift, and the longer you dread. Eventually,

930
04:17:08.479 --> 04:17:18.399
that drifting continues into sleep, and that's the last you

931
04:17:18.440 --> 04:17:29.079
remember until you wake up in your own time. When

932
04:17:29.120 --> 04:17:37.879
you experience the right amount of sleep. Fear because when

933
04:17:37.920 --> 04:17:47.319
you do and if you do fall asleep, it's extremely pleasant,

934
04:17:50.040 --> 04:18:12.799
so relaxing, so deep, healing sleep. It feels so nice

935
04:18:13.559 --> 04:18:23.520
to relax into your own body and mind as you

936
04:18:23.719 --> 04:18:31.479
feel that heating energy is spreading through it, relaxing us

937
04:18:31.680 --> 04:18:53.479
so deeply, relaxing U so deeply. As we start to

938
04:18:53.680 --> 04:19:18.319
focus on your eyes, moving down to chol down to

939
04:19:18.360 --> 04:20:06.760
your neck, your shoulders, arms, heads, vegus, it's es, the stomach,

940
04:20:14.079 --> 04:20:48.600
your back, your spine, you hips, your legs, your feet,

941
04:20:57.440 --> 04:21:25.959
your taste, and then feeling feetings spreading and growing inside

942
04:21:26.280 --> 04:21:39.920
your body, feeling you up. Now let's focus again more

943
04:21:40.040 --> 04:21:47.840
parts of your body, focusing this time on your forehead,

944
04:21:54.319 --> 04:22:03.600
Now on your mouth, your lips, your tongue, the whole

945
04:22:03.680 --> 04:22:25.440
of your mouth. Focus in on your fingers. Maybe you

946
04:22:25.600 --> 04:22:31.120
could move your fingers a little bit. You can focus

947
04:22:31.239 --> 04:22:45.760
on each one individually, both hands, and even though if

948
04:22:45.799 --> 04:22:51.079
you focus on both of your hands now they almost

949
04:22:51.159 --> 04:22:59.000
seem to just melt into one, where there is your

950
04:22:59.159 --> 04:23:06.799
right hands part in your left hand, and almost as

951
04:23:06.879 --> 04:23:18.200
if you just mixed together. Now, focusing on your knees,

952
04:23:24.120 --> 04:23:47.079
just noticing how your knees feel now, focusing on your elbows,

953
04:23:49.840 --> 04:24:02.280
focusing on both of your elbows, just observing the feeling

954
04:24:04.959 --> 04:24:36.879
of your elms. Now, focusing absurding the back of your neck,

955
04:24:46.879 --> 04:25:27.879
feeding the energy the factory your neck, observing your ankles,

956
04:25:37.360 --> 04:26:46.959
being aware of physical sensation's in your ankles. I to say,

957
04:26:49.319 --> 04:27:10.239
no yous, both of your feet. Being aware how you

958
04:27:10.600 --> 04:28:05.319
taste yea right now ninety then how your entire body feels.

959
04:28:15.000 --> 04:29:00.639
Noticing how your mind feels now letting go, letting go,

960
04:29:08.760 --> 04:29:58.559
letting go everything, letting go, letting go, leting go everything everything.

961
04:30:04.879 --> 04:30:08.559
I'm going to start now, and I'd like you just,

962
04:30:08.719 --> 04:30:14.360
first of all, just to see yourself lying down on

963
04:30:14.479 --> 04:30:20.639
that message table, lying on your front. Your head is supported,

964
04:30:21.040 --> 04:30:29.760
your arms are supported, and you feel comfortable and breathing.

965
04:30:29.879 --> 04:30:39.360
It's really easy and you feel you feel confident in

966
04:30:39.520 --> 04:30:41.680
how you look as well. So there's none of that

967
04:30:41.879 --> 04:30:48.600
issue of body problems or shyness because I'm a professional

968
04:30:49.799 --> 04:30:56.159
and this is a therapy session, so none of that

969
04:30:56.319 --> 04:31:06.520
stuff matters whatsoever. This is about you. This is about

970
04:31:06.920 --> 04:31:15.040
how you feel and how you can enjoy that sense

971
04:31:15.159 --> 04:31:21.200
of comfort and relaxation that comes from letting go and

972
04:31:21.360 --> 04:31:29.520
allowing my hands, that my fingers to relax you by

973
04:31:29.520 --> 04:31:38.040
a message your body. So I want to start off

974
04:31:38.280 --> 04:31:43.159
just by placing my hands on the back of your head,

975
04:31:44.600 --> 04:31:49.959
just gently, just you can feel what my hands feel

976
04:31:50.079 --> 04:31:56.799
like really on you, so you can maybe feel the

977
04:31:56.879 --> 04:31:59.079
warmth of my hands on the back of your head.

978
04:32:02.440 --> 04:32:04.600
And with my hands to the side of your head,

979
04:32:05.600 --> 04:32:12.200
not pressing, but just holding there very gently, maybe over

980
04:32:12.280 --> 04:32:15.959
your ears, and a little bit on your face, just

981
04:32:16.040 --> 04:32:21.479
so you can feel my hands so you can become

982
04:32:21.520 --> 04:32:34.559
accustomed to them. And now put my hands on the

983
04:32:34.600 --> 04:32:39.280
back of your head again and gently let them slide

984
04:32:39.360 --> 04:32:51.600
down onto the back of your neck. You can feel

985
04:32:51.680 --> 04:33:01.399
my hands gently broken in the back of your neck

986
04:33:01.639 --> 04:33:08.080
to start with, just so you can get used to

987
04:33:08.240 --> 04:33:13.560
the feeling with my hands on your skin, get accustomed

988
04:33:13.639 --> 04:33:21.319
to it, realize that you're safe and it's all good.

989
04:33:21.639 --> 04:33:31.200
It's all fine, And I'm going to start gently messaging

990
04:33:32.000 --> 04:33:48.840
the muscles in the back of your neck with both hands. Now,

991
04:33:48.919 --> 04:33:55.159
this is a very trusting situation, really, because our necks

992
04:33:55.240 --> 04:33:59.560
are so fragile and to have someone have their hands

993
04:34:00.240 --> 04:34:05.200
around your neck in that way can sometimes be problematic

994
04:34:05.360 --> 04:34:10.919
for people, which is why massages are quite good, because

995
04:34:10.959 --> 04:34:19.520
it allows you to relax and to get in touch

996
04:34:19.759 --> 04:34:36.639
with trust, to feel peaceful and calm. And there's a

997
04:34:36.759 --> 04:34:45.439
massage the sides of your neck gently moving from the

998
04:34:45.520 --> 04:34:49.360
bottom of your neck. It would be sort of near

999
04:34:49.400 --> 04:34:52.680
where your shoulders start, I guess, all the way up

1000
04:34:54.759 --> 04:35:00.360
to your jaw, your ears, kind of area side of

1001
04:35:00.400 --> 04:35:05.720
your neck. Of course, it's a lot longer than the

1002
04:35:05.799 --> 04:35:21.799
front of your neck. The message in the back of

1003
04:35:21.880 --> 04:35:30.360
your neck, especially that area where perhaps we hold tension,

1004
04:35:34.599 --> 04:35:39.159
and as that area's message, you can actually feel a

1005
04:35:39.319 --> 04:35:47.279
sense of release in the back of your neck and

1006
04:35:47.439 --> 04:35:52.720
maybe you can breathe it out as well. Notice how

1007
04:35:52.759 --> 04:36:06.000
it feels. Notice how you feel. Then moving down to

1008
04:36:06.159 --> 04:36:11.759
that area between your neck and your shoulders, that musty area,

1009
04:36:14.479 --> 04:36:21.919
starting to message that area on both sides. I mean,

1010
04:36:21.959 --> 04:36:24.279
this would be the area that a lot of people

1011
04:36:24.319 --> 04:36:27.200
would message if they were going to give you like

1012
04:36:27.319 --> 04:36:33.200
a shoulder message. Even that's not technically the shoulders, but

1013
04:36:33.360 --> 04:36:37.639
it's all the muscles that lead to the shoulders from

1014
04:36:37.680 --> 04:36:44.040
the neck and again that can hold tension and stress.

1015
04:36:45.279 --> 04:36:50.279
And when massaged sometimes a nice deep message is useful,

1016
04:36:53.360 --> 04:37:08.759
and you decide how deep that message is and just

1017
04:37:08.959 --> 04:37:15.919
allow my knuckles just to dig in to get to

1018
04:37:16.040 --> 04:37:26.040
those muscles and to really relaxed all the time being

1019
04:37:26.319 --> 04:37:43.840
firm yet gentle with you and just stroking down the

1020
04:37:44.040 --> 04:37:52.560
area to your actual shoulders, moving to the muscles of

1021
04:37:52.639 --> 04:38:03.759
your shoulders and maybe initially just pulling up the shoulders

1022
04:38:03.799 --> 04:38:07.119
a little bit off the table just to give you

1023
04:38:07.240 --> 04:38:17.639
a little bit of a stretch, but very gently. And

1024
04:38:17.720 --> 04:38:20.279
you've got the muscles at the front of your shoulders,

1025
04:38:21.000 --> 04:38:32.000
the sides and the back. Again, this is a part

1026
04:38:32.159 --> 04:38:37.520
that can really take quite a bit of pressure, quite

1027
04:38:37.560 --> 04:38:45.599
a bit of needing. If if you wish to really

1028
04:38:47.479 --> 04:38:52.919
release the tension to really get into those muscles and

1029
04:38:56.439 --> 04:39:00.400
can let your fingers in there. You can feel really

1030
04:39:00.560 --> 04:39:10.360
nice sometimes just being stroked gently or being massaged quite strongly.

1031
04:39:14.080 --> 04:39:23.479
It can all be beneficial to the relaxation with the

1032
04:39:23.599 --> 04:39:37.040
muscles in your shoulders. Now to move down your arms,

1033
04:39:43.680 --> 04:39:47.159
we do one arm at a time, starting with your

1034
04:39:47.319 --> 04:39:58.040
right arm. My idea is I just lift your arm up,

1035
04:39:58.959 --> 04:40:04.080
just hold it to the rid of you that would

1036
04:40:04.200 --> 04:40:10.639
still be attached, and I just message the tops of

1037
04:40:10.720 --> 04:40:26.959
your arms all the way down to your forearms into

1038
04:40:27.040 --> 04:40:50.959
your wrists, gently massaging that parts, the softer part which

1039
04:40:51.080 --> 04:40:57.400
is the under part of the arm, which leads to

1040
04:40:57.520 --> 04:41:02.919
the crease in your rowbo the inside. It's much more

1041
04:41:03.080 --> 04:41:20.520
sensitive skin. Sometimes just having that stroked I feel really nice,

1042
04:41:23.240 --> 04:41:37.119
pleasurable and relaxing. Now moving down to your right hand,

1043
04:41:43.159 --> 04:41:55.240
just holding your hand in both of my hands, just

1044
04:41:55.400 --> 04:42:01.720
pressing gently on the back of your hand and stretching

1045
04:42:01.880 --> 04:42:12.959
your fingers ever slightly at the same time pressing down

1046
04:42:13.040 --> 04:42:26.240
and massaging each finger, and then starting to massage the

1047
04:42:26.439 --> 04:42:39.080
palms of the hand. Just turning the hand gently, stretching

1048
04:42:39.200 --> 04:42:48.759
it gently, and actually having your hand held can really

1049
04:42:48.880 --> 04:42:56.360
be an emotional experience sometimes even if it is a stranger,

1050
04:42:58.360 --> 04:43:02.000
so when you don't know very well, like a massage

1051
04:43:02.319 --> 04:43:15.799
person or a therapist, maybe because it's intimate and you

1052
04:43:15.880 --> 04:43:28.639
can feel nice, you can feel safe. And as I

1053
04:43:28.759 --> 04:43:37.560
put that right arm back down where it was, I

1054
04:43:37.639 --> 04:43:44.159
did the same with your left arm, exactly the same.

1055
04:43:48.880 --> 04:43:53.880
Massage in the muscles in your arm all the way down.

1056
04:43:55.119 --> 04:44:07.400
Do your wrist open, the inside of your arm, just

1057
04:44:07.520 --> 04:44:21.119
being gentle or as firm as you require, and then

1058
04:44:21.240 --> 04:44:37.400
massaging your left hand, stretching the fingers gently, massag in

1059
04:44:37.639 --> 04:44:57.360
the palm of your left hand. You feel so so relaxing,

1060
04:45:05.040 --> 04:45:22.799
so comforting, and just rest your left down, back down.

1061
04:45:30.360 --> 04:45:37.000
Start to message your back, the biggest part of your body,

1062
04:45:42.080 --> 04:45:49.000
starting at the top, starting again where he already have been,

1063
04:45:49.759 --> 04:45:54.439
the area at the top in between his shoulders, near

1064
04:45:54.479 --> 04:45:59.680
your neck. Going back a message in that area again,

1065
04:46:00.840 --> 04:46:14.520
but this time moving downwards, taking a downward stroke to

1066
04:46:14.560 --> 04:46:21.080
the middle of your back, working from the outside inwards.

1067
04:46:22.279 --> 04:46:29.720
It's a massage in the your back, but the outsides

1068
04:46:30.040 --> 04:46:39.599
of your back, the parts where your arms would maybe

1069
04:46:40.080 --> 04:46:52.759
rest against, almost the part that connects your front to

1070
04:46:52.959 --> 04:47:10.479
your back. We're just messaging down firmly but gently, as

1071
04:47:10.639 --> 04:47:18.520
firm as you want, moving down, and then moving across

1072
04:47:18.560 --> 04:47:20.840
a little bit and moving all the way down again,

1073
04:47:22.200 --> 04:47:35.000
being very gentle yet firm as you choose. Eventually we

1074
04:47:35.159 --> 04:47:39.759
get to the spine. We can massage the muscles on

1075
04:47:40.080 --> 04:47:43.560
either side of your spine from the top of your

1076
04:47:43.680 --> 04:47:55.599
neck all the way down to your lower back. We

1077
04:47:55.680 --> 04:48:01.919
can do that a few times. Sometimes people would use

1078
04:48:04.759 --> 04:48:08.799
the knuckle or the you know, two fingers and just

1079
04:48:10.520 --> 04:48:15.119
go your side of the spine almost just push down,

1080
04:48:16.000 --> 04:48:18.279
go all the way down to the bottom of the spine,

1081
04:48:19.919 --> 04:48:29.599
each time releasing tension and opening up the body, stretching

1082
04:48:30.759 --> 04:48:37.680
your body so that you feel more relaxed but at

1083
04:48:37.720 --> 04:48:54.000
the same time rejuvenated. And now I'm going to move

1084
04:48:54.159 --> 04:49:02.439
to one side, to your right side, and from the

1085
04:49:02.520 --> 04:49:08.040
bottom of your ribs to your pelvis, I'm going to

1086
04:49:08.119 --> 04:49:14.799
massage that area of your back. I'll stretch over the

1087
04:49:14.880 --> 04:49:20.520
other side and I'll pull the muscles gently and massage

1088
04:49:20.639 --> 04:49:25.040
and push from one end that side or right to

1089
04:49:25.200 --> 04:49:30.080
my side in the middle of fact to where your

1090
04:49:30.159 --> 04:49:36.639
spine is. Massage in that side of your spine the

1091
04:49:36.720 --> 04:49:42.919
opposite side to where I'm standing. It's almost like kneading bread.

1092
04:49:45.360 --> 04:49:51.720
There's that big area which is firm, yet lot's there

1093
04:49:52.000 --> 04:50:01.479
to massage. Potentially one of the most important places to

1094
04:50:01.560 --> 04:50:09.080
actually have a message, because you really feel it. You

1095
04:50:09.319 --> 04:50:14.279
really feel the release and the pleasure of having your

1096
04:50:14.360 --> 04:50:22.000
lower back massaged. It releases so much from your body

1097
04:50:23.560 --> 04:50:32.400
that's not useful, starting a healing process which will continue

1098
04:50:32.599 --> 04:50:45.000
long after this recording is over. The message in this

1099
04:50:45.200 --> 04:50:49.119
part of your body not only feels really good for you,

1100
04:50:50.560 --> 04:50:55.000
it's actually fun to do because it is, as I said,

1101
04:50:55.200 --> 04:51:00.319
like kneading bread, it's a part that you can really

1102
04:51:00.400 --> 04:51:08.159
get hold of and really message deeply. If that's your choice,

1103
04:51:16.159 --> 04:51:18.080
then I'm going to move over to the other side

1104
04:51:18.119 --> 04:51:24.560
of your body and do the same with the opposite

1105
04:51:24.680 --> 04:51:34.000
part of your lawer back, kneading and messaging from your

1106
04:51:34.200 --> 04:51:40.840
sides all the way to the middle of your back

1107
04:51:41.439 --> 04:51:55.040
where your spine is pressing and kneading firm and gentle

1108
04:51:55.159 --> 04:52:05.040
at the same time. It feels so releasing. This mixture

1109
04:52:05.080 --> 04:52:20.479
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1110
04:52:20.560 --> 04:52:24.959
there's that feeling from your stomach as it's being stretched.

1111
04:52:26.840 --> 04:52:30.000
Even though you're in your stomach now, you can feel

1112
04:52:30.040 --> 04:52:33.880
it being stretched because that whole area is connected to

1113
04:52:33.959 --> 04:52:45.279
your stomach. Now we're going to move or move further

1114
04:52:45.479 --> 04:52:50.400
up to your top of your body and we do

1115
04:52:50.479 --> 04:52:59.119
the same this time starting with your upper back. Put

1116
04:52:59.240 --> 04:53:07.840
my hands forward over and massage in that area up

1117
04:53:08.000 --> 04:53:11.799
to your spine, from the side of your body up

1118
04:53:11.880 --> 04:53:17.119
to your spine. So some of that message area, the

1119
04:53:17.319 --> 04:53:23.799
muscle tissue or whatever fatty tissue even will be possibly

1120
04:53:23.880 --> 04:53:28.759
from your chest. Becau's all connected. The chest and the

1121
04:53:28.919 --> 04:53:35.479
back connect together. I'm going to be massaging and just

1122
04:53:35.599 --> 04:53:42.319
pulling some of that skin from your side up and

1123
04:53:42.560 --> 04:53:51.240
massaging that area of your upper back all the way

1124
04:53:51.400 --> 04:53:57.880
to your spine. And then I'll move down a bit

1125
04:53:57.959 --> 04:54:01.000
and I'll continue with the middle of your back doing

1126
04:54:01.119 --> 04:54:10.040
exactly the same thing. There's gentle or as deep as

1127
04:54:10.159 --> 04:54:21.840
you choose. Now move or the other side again and

1128
04:54:23.279 --> 04:54:26.560
do the exact same thing with the top of your

1129
04:54:26.639 --> 04:54:36.439
back on the other side, from pretty much underneath your

1130
04:54:36.680 --> 04:54:50.200
arm area really to your spine. I then continuing that

1131
04:54:52.319 --> 04:54:57.159
all the way down, including your lower your middle of

1132
04:54:57.200 --> 04:55:15.759
your back. I'm gonna go to your thighs, the backs

1133
04:55:15.759 --> 04:55:25.400
of your thighs, and the sides of your thighs, starting

1134
04:55:25.479 --> 04:55:34.080
with your right leg. Massage in the back and the

1135
04:55:34.279 --> 04:55:42.840
sides of your thighs gently and firmly. There's a lot

1136
04:55:42.919 --> 04:55:46.400
of muscles there. It's an area that can be very

1137
04:55:46.560 --> 04:55:50.759
tense at times and maybe needs a little bit more

1138
04:55:50.840 --> 04:55:54.479
pressure than the rest of the body that's up to you.

1139
04:55:59.400 --> 04:56:06.479
You can stroke the back of your legs where you know,

1140
04:56:07.159 --> 04:56:13.240
opposite your knee joint or underneath your knee joint, very sensitive,

1141
04:56:13.479 --> 04:56:26.119
gentle area, and then working down to your calf muscles.

1142
04:56:29.040 --> 04:56:35.400
Massage in your calf muscles thoroughly and deeply, if you choose,

1143
04:56:38.880 --> 04:56:55.799
using both hands and fingers, digging deep to your ankles.

1144
04:56:58.080 --> 04:57:03.680
In the back of your back of your ankles, just

1145
04:57:04.040 --> 04:57:15.599
gently message in that area, maybe lifting the leg and

1146
04:57:16.479 --> 04:57:39.599
stretching a little bit. Moving to the right foot, massage

1147
04:57:39.720 --> 04:57:48.880
in the bottom of your feet and the side of

1148
04:57:49.000 --> 04:58:00.319
your feet gently but firm enough so they don't cool,

1149
04:58:05.799 --> 04:58:11.240
and just allow the pleasure that you get from heaving

1150
04:58:11.319 --> 04:58:20.720
your feet massaged to just overtake you as I continue

1151
04:58:20.840 --> 04:58:26.720
to message your feet, the bottoms of your feet, the

1152
04:58:27.000 --> 04:58:35.720
sides your arches, your heel. You can put a lot

1153
04:58:35.720 --> 04:58:41.599
of pressure into your heel and it feels amazing, Yet

1154
04:58:41.680 --> 04:58:49.759
the arches need to be a bit more gentle. Stretching

1155
04:58:49.880 --> 04:58:56.159
your toes gently and massage in the bottoms of your

1156
04:58:56.240 --> 04:59:12.439
toes with my fingers. Each one individually, moving her to

1157
04:59:12.599 --> 04:59:20.000
the left leg to do exactly the same thing. Starting

1158
04:59:22.040 --> 04:59:26.560
at the top of the thighs, work in the back

1159
04:59:26.639 --> 04:59:32.159
of the thighs and the sides, massaging deeply and gently

1160
04:59:34.279 --> 04:59:48.240
the whole area, working all the way down. And this

1161
04:59:48.439 --> 04:59:54.360
is an area that maybe you could like to spend

1162
04:59:54.479 --> 05:00:03.279
more time relaxing and massaging. So perhaps if you wanted

1163
05:00:03.439 --> 05:00:08.439
like a bigger future recording where spend more time on

1164
05:00:08.639 --> 05:00:20.799
one particular area. As you move down to your calf muscles,

1165
05:00:26.799 --> 05:00:40.159
massage in your calf muscles firmly and gently, moving down

1166
05:00:42.520 --> 05:00:48.840
your aincor into your feet, Massage in the backs of

1167
05:00:48.959 --> 05:00:59.360
your feet, the bottoms of your feet, stretching your toes

1168
05:00:59.720 --> 05:01:06.040
and message in each town individually. And then feeling of

1169
05:01:06.240 --> 05:01:12.119
pleasure and release that you experience when your having your

1170
05:01:12.240 --> 05:01:33.720
feet messaged feels really good. Now, she turn over in

1171
05:01:33.799 --> 05:01:44.639
your mind. Laying on your back, I'm just going to

1172
05:01:44.720 --> 05:02:01.799
start again for your neck area in your shoulders, just

1173
05:02:01.959 --> 05:02:12.479
to get back in touch with that area. And as

1174
05:02:12.520 --> 05:02:24.119
you move up, I can clean my hands, make them

1175
05:02:24.200 --> 05:02:29.840
more fresh, because now I'm gonna message your face gently,

1176
05:02:34.200 --> 05:02:44.279
starting off with your forehead. Your eyes are closed and

1177
05:02:45.400 --> 05:02:51.240
I can just stretch your eyes a little bit, pushing

1178
05:02:51.360 --> 05:03:01.880
up on your eyebrows, just mess sargeant around your scalp,

1179
05:03:07.599 --> 05:03:17.080
massaging down your cheeks, around your ears, into your chaw

1180
05:03:18.279 --> 05:03:40.759
gently the side of your neck chin mm hmm, and

1181
05:03:41.000 --> 05:03:48.360
just moving down show your neck down to your chest,

1182
05:03:52.159 --> 05:03:56.200
starting by massage in the very top of your chest

1183
05:04:00.080 --> 05:04:05.279
where the collarbone is. Give a side of the collarbone.

1184
05:04:13.840 --> 05:04:26.479
Then just message in the hole of the chest, moving

1185
05:04:26.599 --> 05:04:40.159
the chest around, because it's quite a large area, you

1186
05:04:40.240 --> 05:04:48.000
can move from one side to the next, moving my

1187
05:04:48.200 --> 05:04:58.959
hands underneath pretty much where your arms are stretching up,

1188
05:05:01.119 --> 05:05:04.159
stretching some of the muscles of your back in the process,

1189
05:05:09.439 --> 05:05:18.080
moving up over your chest and they're moving down again,

1190
05:05:30.720 --> 05:05:35.479
and then allowing my hands to just massage gently and

1191
05:05:35.799 --> 05:05:42.520
slide down towards your stomach, starting in the middle of

1192
05:05:42.639 --> 05:05:52.200
your chest, and then gradually my hands moving apart and

1193
05:05:52.520 --> 05:05:58.159
massage in and slide in at the same time, moving

1194
05:05:58.319 --> 05:06:16.919
down to just below your rib cage, moving down the

1195
05:06:17.159 --> 05:06:26.400
messaging up again, giving your chest all the attention that

1196
05:06:26.560 --> 05:06:41.000
it needs to feel completely relaxed. Remembering them. I'm also

1197
05:06:41.159 --> 05:06:46.360
going to be focusing on your sides as well, an

1198
05:06:46.520 --> 05:06:52.799
area that really doesn't get much attention, but feels really

1199
05:06:52.919 --> 05:07:03.080
good when it's massaged. Just stroking my hands down the

1200
05:07:03.319 --> 05:07:10.240
sides of your body, just below your arms, all the

1201
05:07:10.319 --> 05:07:23.720
way down to your hips. Now move into your stomach area.

1202
05:07:25.799 --> 05:07:29.400
I can stand one side of you like I did

1203
05:07:29.479 --> 05:07:33.880
when I did your lower back. We're gonna do a

1204
05:07:34.040 --> 05:07:39.880
similar process of just stretching the muscles from the side,

1205
05:07:43.360 --> 05:07:52.680
gently massaging from one side to the next.

1206
05:07:55.000 --> 05:07:55.439
Move in.

1207
05:07:57.959 --> 05:08:02.159
The whole area from below your ribs all the way

1208
05:08:02.279 --> 05:08:13.119
down to below your belly button, and then move around

1209
05:08:13.200 --> 05:08:23.080
to the other side of you and repeat that process

1210
05:08:23.439 --> 05:08:36.479
of relaxing, deeply, calmly. You feel loose, You feel free.

1211
05:08:38.880 --> 05:08:43.560
And it's something about having your stomach message that's different

1212
05:08:43.639 --> 05:08:50.479
from any other part because we do have a tendency

1213
05:08:51.080 --> 05:08:55.040
of holding a different kind of stress in our stomachs

1214
05:08:56.400 --> 05:09:04.200
that we may not be aware of. As I now

1215
05:09:04.400 --> 05:09:11.680
massage your stomach in front of your stomach, they can

1216
05:09:12.000 --> 05:09:22.319
circles around your belly button and then go in the

1217
05:09:22.439 --> 05:09:32.240
other way around. There's a gentleness and a freedom that

1218
05:09:32.479 --> 05:09:43.840
comes from feeling how you're feeling. As I now move

1219
05:09:44.360 --> 05:09:51.439
down the tops of your thighs the muscles, massaging them

1220
05:09:53.000 --> 05:09:56.360
and I can do this two legs at the same time,

1221
05:09:58.599 --> 05:10:07.959
pressing down, massaging deeply those muscles in your thighs at

1222
05:10:08.040 --> 05:10:16.759
front of your thighs, and moving down to your knees,

1223
05:10:17.680 --> 05:10:30.360
gently massaging your knees, sliding down your shins, putting pressure

1224
05:10:30.439 --> 05:10:38.200
on either side of your shin gently, softly but firmly,

1225
05:10:42.360 --> 05:10:52.040
moving down to your ankles, stroking the tops of your feet,

1226
05:10:58.200 --> 05:11:03.599
and then with each foot in each hand, just gently

1227
05:11:03.840 --> 05:11:12.159
messaging the whole of the foot, the top, the bottom,

1228
05:11:12.919 --> 05:11:21.240
your heel, your ankle, your toes, messaging every part of

1229
05:11:21.360 --> 05:11:31.720
your feet. Feels so good to let go and enjoy

1230
05:11:32.200 --> 05:11:56.240
the process. Enjoy feeling so deeply relaxed, so much comfort

1231
05:11:56.439 --> 05:12:03.400
and so many feelings be come just from touching your skin.

1232
05:12:14.119 --> 05:12:20.080
And you can just lie there for as long as

1233
05:12:20.159 --> 05:12:32.720
you choose, enjoying the feeling of deep comfort from being

1234
05:12:32.880 --> 05:13:04.639
massaged by me. Enjoy feeling deeply light. And all we're

1235
05:13:04.680 --> 05:13:13.840
gonna do is blow out some candles. In your mind,

1236
05:13:25.439 --> 05:13:35.680
there are going to be a hundred candles, and you're

1237
05:13:35.720 --> 05:13:42.040
going to blow each one out individually, one by one,

1238
05:13:44.680 --> 05:13:54.360
starting at one hundred as I count down all the

1239
05:13:54.400 --> 05:14:02.200
way down to one, and each time I say a number.

1240
05:14:07.720 --> 05:14:14.799
You can imagine that candle in front of you. I'd

1241
05:14:14.959 --> 05:14:24.360
like you to actually physically generally blow that candle out,

1242
05:14:30.720 --> 05:14:39.479
just so it's not big blows, just a gentle h

1243
05:14:42.840 --> 05:14:52.279
and that candle will extinguish. And then I'll say the

1244
05:14:52.400 --> 05:15:03.560
next number to move down, and you can just blow

1245
05:15:03.639 --> 05:15:13.000
that one out as well. And as we move down

1246
05:15:13.119 --> 05:15:23.759
the numbers, you'll find yourself feeling more and more relaxed.

1247
05:15:26.759 --> 05:15:32.759
If you need to sleep, you'll also find yourself becoming

1248
05:15:34.520 --> 05:15:48.200
incredibly tired and sleepy. In fact, you may struggle to

1249
05:15:48.360 --> 05:16:01.279
blow out all one hundred of these candles as you

1250
05:16:02.400 --> 05:16:29.360
feel more and more deeply relaxed, more and more deeply tired,

1251
05:16:33.639 --> 05:16:41.479
And the further you go down, the more your mind

1252
05:16:43.279 --> 05:16:55.599
starts to drift. You may find that you stop listening

1253
05:16:55.840 --> 05:17:08.400
to me after a while. And even though there may

1254
05:17:08.479 --> 05:17:17.200
be background sounds where you are, you'll be aware of

1255
05:17:17.279 --> 05:17:32.799
those sounds at the moment be me start to just

1256
05:17:36.479 --> 05:17:55.840
not even notice them at all because they're unimportant. Where

1257
05:17:55.959 --> 05:18:03.520
I am, I've got the sounds, the birds, there's horrors,

1258
05:18:03.680 --> 05:18:11.599
the pigeon who likes to say hello sometimes, and there's

1259
05:18:11.639 --> 05:18:22.000
the odd plane that goes by, maybe traffic and trains

1260
05:18:22.279 --> 05:18:34.759
in the distance, but none of that scene is important whatsoever.

1261
05:18:39.439 --> 05:18:47.639
More candles you blow out, the less important anything.

1262
05:18:48.840 --> 05:18:48.880
Is.

1263
05:18:53.799 --> 05:19:05.240
More candles you blow out, the further seemed to move

1264
05:19:05.880 --> 05:19:25.200
away from sounds and from general date days. Stuff seems

1265
05:19:25.479 --> 05:19:39.599
to just move away on its own. You feel more

1266
05:19:42.159 --> 05:20:03.000
calma with every candle you blow out, guiding you the

1267
05:20:03.240 --> 05:20:16.200
next number, do you hear me say? And then you

1268
05:20:16.400 --> 05:20:43.560
blow that candle out to So easy, so simple. We're

1269
05:20:43.639 --> 05:20:57.479
gonna start by introducing the first candle, which is a

1270
05:20:57.720 --> 05:21:17.400
hundred fast candles one hundred. When you blow that candle out,

1271
05:21:24.200 --> 05:21:36.919
you'll find immediately a slight change in how you feel,

1272
05:21:42.080 --> 05:21:50.319
as well as a real sense of positivity growing within you.

1273
05:21:56.400 --> 05:22:26.200
Relaxation and sleeping, yes expanding. Starting with one hundred, blow

1274
05:22:26.279 --> 05:23:07.400
out by candle now h ninety nine can do, ninety eight,

1275
05:23:27.919 --> 05:24:11.119
can do ninety seven, ninety six.

1276
05:24:27.759 --> 05:24:38.880
M and.

1277
05:24:44.119 --> 05:26:01.040
Ninety five and ninety four can do ninety three and

1278
05:26:12.639 --> 05:27:33.840
ninety two and ninety one, ten two, ninety and eighty two,

1279
05:27:34.200 --> 05:27:51.959
nine mm and.

1280
05:28:00.240 --> 05:28:03.159
Eighty eight.

1281
05:28:33.119 --> 05:29:31.439
And eighty chendo eighty.

1282
05:30:24.959 --> 05:31:18.840
Eight five four four.

1283
05:31:30.080 --> 05:34:43.639
Fenn eighty two seven two one can do, seventy nine,

1284
05:34:56.759 --> 05:35:36.040
can't do seventy eight, candle seventy seven, candle seventy six,

1285
05:35:49.959 --> 05:36:49.439
candle seventy five, candle seventy four, candle seventy three, candle

1286
05:36:54.680 --> 05:37:56.720
seventy two, candle seventy one, candle seventy one, candle seventy

1287
05:38:11.799 --> 05:38:50.560
and do sixty nine, candle sixty eight, candle sixty seven,

1288
05:39:04.319 --> 05:40:09.080
candle sixty five, candle sixty four, candle sixty four, candle

1289
05:40:09.720 --> 05:41:42.119
sixty three, candle sixty and sixty one, candle sixty and

1290
05:41:49.400 --> 05:43:00.479
fifty nine, handle fifty eight, candle fifty seven, candle fifty six,

1291
05:43:29.240 --> 05:44:44.840
candle fifty five, candle fifty four, hand fifty three, hando

1292
05:44:47.919 --> 05:45:14.279
fifty two, fifty two.

1293
05:45:46.560 --> 05:47:18.880
Ten to fifty two, candle fifty one, candle fifty, candle

1294
05:47:22.799 --> 05:49:13.560
fourty nine, candle foot He's eight, candle forty seven, candle

1295
05:49:16.279 --> 05:51:09.840
forty six, candle forty five, No fourty two, Candle for you,

1296
05:51:43.200 --> 05:53:43.639
candle forty, handle thirty nine and thirty eight, can't do

1297
05:53:48.159 --> 05:56:01.639
thirty seven, Canto thirty five, jentle thirty four, Canto thirty three,

1298
05:56:34.279 --> 05:59:28.240
handle thirty one, chandle thirty and two teen nine and

1299
05:59:32.880 --> 06:01:59.319
twenty eight and twenty seven, twenty six, candle twenty five,

1300
06:02:37.759 --> 06:04:05.759
and chin tief f en twenty thre and twenty deep

1301
06:04:06.360 --> 06:04:45.599
two and twenty two one.

1302
06:05:20.200 --> 06:05:20.919
And to.

1303
06:05:25.080 --> 06:09:15.400
Witi ten, can ninety, candle seventeen ten sixteen, chancel fourte

1304
06:10:32.240 --> 06:13:26.880
en to well four and even hey yeah, same do

1305
06:13:31.360 --> 06:15:08.639
nine two eights s.

1306
06:15:12.400 --> 06:16:54.400
Six, can't do, can do.

1307
06:16:57.919 --> 06:19:58.279
Woo and doy teve two. Can't let go all of

1308
06:19:58.479 --> 06:20:07.119
those thoughts, worries, concerns about the past, thoughts about the future,

1309
06:20:07.360 --> 06:20:13.360
and even things you've been thinking about today. Just let

1310
06:20:13.400 --> 06:20:19.159
it all go because none of it is useful in

1311
06:20:19.319 --> 06:20:39.000
this moment. This is your opportunity to just focus on

1312
06:20:39.240 --> 06:20:47.959
feeling relaxed, allowing yourself to get in touch with that

1313
06:20:48.360 --> 06:20:58.000
natural sense of peace that we all have within us.

1314
06:21:00.400 --> 06:21:05.880
It's available for everyone. It just sometimes takes a little

1315
06:21:05.880 --> 06:21:12.200
bit of effort to set up the right time and

1316
06:21:12.400 --> 06:21:19.680
place in order for you to just let go. Because

1317
06:21:19.759 --> 06:21:27.680
when you do decide to let go and relax, that's

1318
06:21:27.759 --> 06:21:35.799
what your body starts to do because you've chosen. You've

1319
06:21:36.040 --> 06:21:42.840
chosen to just allow your body to unwind and your

1320
06:21:42.959 --> 06:21:49.720
mind starts to slow down. And it's a nice feeling.

1321
06:21:51.720 --> 06:21:54.880
It's a nice feeling at the beginning just to know

1322
06:21:56.040 --> 06:22:06.119
that you have chosen to decide to relax deeply, and

1323
06:22:06.240 --> 06:22:12.799
because you've made that decision, your body will just follow suit.

1324
06:22:15.360 --> 06:22:20.000
Because sometimes all the muscles in your body need is

1325
06:22:20.319 --> 06:22:29.919
just permission from you to relax. Because so often we're busy,

1326
06:22:30.200 --> 06:22:34.400
we're going from here to there, we're walking around, and

1327
06:22:34.520 --> 06:22:41.840
we're doing stuff, and the body doesn't have any time

1328
06:22:42.080 --> 06:22:50.479
or space to really relax deeply. So it kind of

1329
06:22:50.599 --> 06:22:56.159
waits for you to lead the way, waits for your permission.

1330
06:23:00.479 --> 06:23:06.959
And when you do give your permission, when you give

1331
06:23:07.040 --> 06:23:13.319
the say so we need, say okay, it's time for

1332
06:23:13.439 --> 06:23:23.119
your body to let go completely and relax totally, your

1333
06:23:23.159 --> 06:23:32.599
body just follows. It's like a breath of relief. Ah good,

1334
06:23:32.720 --> 06:23:39.639
I can now relax. That feeling at the end of

1335
06:23:39.680 --> 06:23:42.959
a day, of a very physical day that you may

1336
06:23:43.040 --> 06:23:46.880
experience in the past, where you get home and you

1337
06:23:47.080 --> 06:23:50.799
just sit down on a chair, maybe you kick your

1338
06:23:50.919 --> 06:23:57.159
shoes off, and are feels so nice knowing that you

1339
06:23:57.279 --> 06:24:01.400
don't have to get up again for a little while

1340
06:24:01.439 --> 06:24:05.159
at least if you choose, you can just sit there

1341
06:24:05.279 --> 06:24:17.840
for maybe an hour to it feels blissful. And just

1342
06:24:18.040 --> 06:24:23.080
by sitting down like that, your body knows that it's

1343
06:24:23.200 --> 06:24:28.880
time to relax. Your body has been given permission from you.

1344
06:24:31.080 --> 06:24:41.400
Because it's a mindset. In your mind, you're prepared to

1345
06:24:41.599 --> 06:24:51.159
let go of everything and just completely allow all the

1346
06:24:51.439 --> 06:25:00.279
stress of your body to evaporate. Any tensions can just

1347
06:25:00.599 --> 06:25:20.000
gradually vanish. It's almost like magic, really, because that sense

1348
06:25:20.279 --> 06:25:26.520
of relaxation in your body, it's a very natural state.

1349
06:25:28.400 --> 06:25:33.040
It's not something unusual. It may feel unusual when you

1350
06:25:33.159 --> 06:25:36.439
first start to relax, if you if you haven't really

1351
06:25:37.880 --> 06:25:41.759
spent a lot of time focusing and giving yourself this

1352
06:25:41.959 --> 06:25:47.000
space to let go completely and relax, they seem are

1353
06:25:47.159 --> 06:25:55.439
most alien, but it isn't. It's actually the most natural

1354
06:25:55.560 --> 06:26:04.119
thing in the world to let go completely, to relax totally,

1355
06:26:06.119 --> 06:26:12.840
the most natural thing in the world to allow yourself

1356
06:26:17.240 --> 06:26:24.599
to feel really calm in your mind. And it is

1357
06:26:24.880 --> 06:26:32.560
almost like a literal unwinding. It's like you press a

1358
06:26:32.680 --> 06:26:41.439
button and all the tension just releases, and it's like

1359
06:26:41.560 --> 06:26:45.520
a wheel, like a cog, like the inside of a clock,

1360
06:26:45.720 --> 06:26:49.560
just unwinding. And it's almost like you could see the

1361
06:26:50.560 --> 06:26:55.880
little wind up knob that's used just going the opposite

1362
06:26:55.959 --> 06:27:01.919
way that you choose to wind it up, and the

1363
06:27:02.200 --> 06:27:12.759
energy that premetic stress for energy gradually winding down, losing

1364
06:27:12.880 --> 06:27:20.639
its power, losing its strength as a sense of relaxation

1365
06:27:21.040 --> 06:27:31.799
becomes stronger and deeper, and you may find a the

1366
06:27:32.040 --> 06:27:39.000
more relaxed you feel, that your mind starts to wonder,

1367
06:27:42.159 --> 06:27:48.000
maybe seemed to stop listening to me for a while,

1368
06:27:48.159 --> 06:27:54.759
and your mind goes somewhere else, and then you realize

1369
06:27:54.799 --> 06:27:59.959
you're listening to me again, and that was just your mind.

1370
06:28:00.080 --> 06:28:09.880
I am drifting to sleep, which is quite natural, because

1371
06:28:09.959 --> 06:28:17.560
sometimes when we're stressed and tense, we're not mean I

1372
06:28:17.639 --> 06:28:22.680
actually be aware of what we need, what we physically

1373
06:28:22.840 --> 06:28:31.959
are emotionally need in this moment. But when you allow

1374
06:28:33.159 --> 06:28:39.000
your body and mind to relax completely and you let

1375
06:28:39.119 --> 06:28:48.319
go of all thoughts, concerns, worries, ideas, all letting them go,

1376
06:28:49.360 --> 06:28:57.759
allow them to drop onto the floor. When you start

1377
06:28:57.919 --> 06:29:06.360
to get in touch with the feelings of such relaxation,

1378
06:29:10.159 --> 06:29:16.720
this feels so nice, to be in touch with the

1379
06:29:17.000 --> 06:29:26.080
calmness of the different body parts as they become looser

1380
06:29:27.840 --> 06:29:41.560
and looser. Even your breathing seems easier and more natural, effortless,

1381
06:29:44.840 --> 06:29:48.759
as that cool out enters through your mouth or nose

1382
06:29:50.000 --> 06:30:01.000
into your lungs, breathing in comforts and relaxation, and then

1383
06:30:01.159 --> 06:30:09.319
just breathing out any excess remain intention or stress from

1384
06:30:09.439 --> 06:30:17.720
every part of your body and mind. And as you

1385
06:30:17.840 --> 06:30:23.560
start to focus on your mind, maybe you notice that

1386
06:30:23.880 --> 06:30:31.799
things have come to a standstill or maybe just much

1387
06:30:32.319 --> 06:30:40.400
much lower than before, because your mind is not really

1388
06:30:41.720 --> 06:30:51.119
needed when listening to my voice, which allows your mind

1389
06:30:51.279 --> 06:30:59.400
to relax just as deeply as your body. And that

1390
06:30:59.639 --> 06:31:11.159
seems frenicity between the relaxation of your body and relaxation

1391
06:31:12.159 --> 06:31:12.959
of your mind.

1392
06:31:15.319 --> 06:31:16.560
Let you know that.

1393
06:31:18.680 --> 06:31:31.119
Feeling completely calm, loose, and relaxed really is a great

1394
06:31:32.119 --> 06:31:49.159
healing experience fear and has so many positive benefits for

1395
06:31:49.279 --> 06:31:55.400
your body, mind, and your life. To be able to

1396
06:31:55.639 --> 06:32:06.439
let go over everything and to relax completely in all

1397
06:32:07.119 --> 06:32:15.639
parts of your body and mind. Even your bones are relaxed,

1398
06:32:18.840 --> 06:32:31.560
all your muscles are relaxed, even the skin that covers

1399
06:32:31.840 --> 06:32:48.200
your body is relaxed. Every hair that you have is

1400
06:32:48.279 --> 06:33:06.240
also deeply relaxed. And your brain really starts to feel

1401
06:33:06.639 --> 06:33:08.040
the benefits.

1402
06:33:09.279 --> 06:33:09.639
Of this.

1403
06:33:11.240 --> 06:33:23.439
Healing relaxation. And then as you focus on the inside

1404
06:33:23.560 --> 06:33:28.799
of your scalp where your brain is, you can start

1405
06:33:29.360 --> 06:33:39.200
to realize and notice the benefits of your brain relaxing deeply.

1406
06:33:43.680 --> 06:33:52.240
Then as your brain continues to relax, it sends those

1407
06:33:53.000 --> 06:34:01.119
messages to the rest of your body and to mind

1408
06:34:03.040 --> 06:34:25.840
to re relax even more deeply, relaxy more completely, letting

1409
06:34:26.080 --> 06:34:37.799
go of any remaining thoughts or concens allow them just

1410
06:34:38.040 --> 06:34:44.599
to drop onto the floor because they're no longer necessary

1411
06:34:45.840 --> 06:34:57.680
in this moment, In this moment of deep relaxation and calmness,

1412
06:35:00.080 --> 06:35:26.680
feeling your brain with deep concentrated heathing, calming, relaxing every

1413
06:35:27.319 --> 06:35:44.479
part of your brain, feeling so loose and comfortable, so

1414
06:35:45.720 --> 06:36:01.159
relaxed and peaceful. Your brain feels so light, so healthy

1415
06:36:04.200 --> 06:36:14.200
in that sense of deep deep comfort really does allow

1416
06:36:14.560 --> 06:36:29.720
you to enjoy those ever increasing sensations of comfort that

1417
06:36:29.880 --> 06:36:43.279
are spreading throughout your body. Relaxing each and every muscle

1418
06:36:43.439 --> 06:36:44.599
of your body.

1419
06:36:46.680 --> 06:36:46.759
E.

1420
06:36:48.799 --> 06:37:06.639
Deeper and deeper, much more deep, deeper than before, much

1421
06:37:07.759 --> 06:37:21.959
more comfort spreading through your body in your mind, be

1422
06:37:23.720 --> 06:37:40.919
so peaceful and calm, so very very peaceful, in avery

1423
06:37:41.439 --> 06:37:54.119
part of your body, letting go m a everything and

1424
06:37:55.200 --> 06:38:16.959
everything so peaceful, come so relax a very second. The

1425
06:38:17.279 --> 06:38:21.880
passes you feel.

1426
06:38:23.880 --> 06:38:53.959
Dper dper relax dper and deperlax came so calm, peace,

1427
06:38:54.959 --> 06:39:00.880
for so very peace.

1428
06:39:03.759 --> 06:39:13.040
From your head down to your ties. Such peace and

1429
06:39:13.400 --> 06:39:25.919
comfort throwing all all the time, Such peace and comfort

1430
06:39:28.919 --> 06:39:41.639
spreading through your body and mind deeper and deeper, Such

1431
06:39:42.360 --> 06:39:55.400
comfort spreading and sinking deeper into a muscle of your body.

1432
06:39:59.040 --> 06:40:24.000
SA feel amazing, so relaxed, so peaceful, sola and peaceful.

1433
06:40:27.240 --> 06:40:28.279
Letting go.

1434
06:40:32.200 --> 06:40:32.959
Everything.

1435
06:40:37.400 --> 06:40:43.919
We're gonna do a body scan, focusing on firstly how

1436
06:40:44.040 --> 06:40:49.319
you feel in your body, not trying to change how

1437
06:40:49.400 --> 06:40:55.200
you feel, not trying to relax, not trying to move

1438
06:40:55.279 --> 06:41:02.159
away from any discomfort or stress or tension, just accepting,

1439
06:41:03.720 --> 06:41:08.799
observing and accepting how you feel in the different parts

1440
06:41:08.880 --> 06:41:15.560
of your body, just allowing yourself to be exactly as

1441
06:41:15.639 --> 06:41:27.080
you are, to notice, to get in touch with how

1442
06:41:27.159 --> 06:41:34.599
you actually feel in this moment. I'm going to start

1443
06:41:34.720 --> 06:41:45.639
off by focusing on your hands. Just be aware of

1444
06:41:45.759 --> 06:41:54.040
your hands. I'd like you to move your hands around,

1445
06:41:55.479 --> 06:42:01.040
just maybe move your fingers a little bit. I've been

1446
06:42:01.159 --> 06:42:07.159
and closing your hands very gently, just so that you

1447
06:42:07.400 --> 06:42:15.240
can get in touch with how your hands and your

1448
06:42:15.439 --> 06:42:36.759
fingers fell, very very slow movements. Focusing now on your feet,

1449
06:42:40.840 --> 06:42:44.159
and if you can just do kind of an equivalent

1450
06:42:44.840 --> 06:42:49.159
with your feet is you've just done with your hands,

1451
06:42:50.520 --> 06:42:59.400
maybe turn in your ankles, moving your feet around, moving

1452
06:42:59.520 --> 06:43:09.520
your toe is gently, but only very gently and very slowly,

1453
06:43:12.479 --> 06:43:27.919
noticing how your feet fulfill in this moment. Focusing now

1454
06:43:28.119 --> 06:43:35.159
and your eyes, and I like you to just focus

1455
06:43:35.279 --> 06:43:40.759
on your eyelids. Maybe you can open and close your

1456
06:43:40.840 --> 06:43:45.360
eyes a couple of times to really get in touch

1457
06:43:45.720 --> 06:43:49.119
with how you feel when you do close your eyes.

1458
06:43:51.279 --> 06:43:57.680
The muscle changes in your eyes when you do close them,

1459
06:44:00.520 --> 06:44:06.919
maybe raising your eyebrows. It stretches the tops of your eyes,

1460
06:44:10.159 --> 06:44:18.560
perhaps squinting your eyes, scrunching up your eyes, just so

1461
06:44:18.720 --> 06:44:28.520
you can hear again, touch with all aspects of how

1462
06:44:30.319 --> 06:44:47.360
your eyes feel right now. Now, focus in on your thighs,

1463
06:44:49.759 --> 06:44:54.000
and it just starts you to gently tense your thighs,

1464
06:44:55.400 --> 06:45:05.200
just very very gently, just enough so you can become

1465
06:45:06.799 --> 06:45:17.840
more attuned to the physical sensation of your upper legs,

1466
06:45:20.080 --> 06:45:23.240
the front of your thighs, and the backs of your thigh.

1467
06:45:27.799 --> 06:45:47.200
Noticing and observing how your thighs feel right now, moving

1468
06:45:47.400 --> 06:45:55.840
your focus to the back of your neck, just noticing

1469
06:45:56.040 --> 06:46:02.080
the back of your neck, the muscles and of course

1470
06:46:02.240 --> 06:46:04.599
they lead to the side of your neck.

1471
06:46:06.080 --> 06:46:11.840
They also lead to the top of your back, which leads.

1472
06:46:11.639 --> 06:46:17.159
To your shoulders. So as your focus on the back

1473
06:46:17.240 --> 06:46:23.840
of your neck, maybe you can move your head gently

1474
06:46:24.279 --> 06:46:31.479
upwards as if you're looking up. Maybe moving your head

1475
06:46:31.639 --> 06:46:39.040
down as if you were looking down. Perhaps moving your

1476
06:46:39.119 --> 06:46:47.119
head side to sign it right to left, only very

1477
06:46:48.520 --> 06:46:57.639
slowly and very gently. I'm not trying to force anything.

1478
06:46:59.439 --> 06:47:08.599
It has to be very very gentle, just so you

1479
06:47:08.759 --> 06:47:22.240
can be more in touch with the feelings, with the sensations,

1480
06:47:22.439 --> 06:47:31.639
the physical sensations of how back of your neck feels

1481
06:47:33.400 --> 06:47:48.799
right now. As we now focus on the tops of

1482
06:47:48.919 --> 06:47:55.200
your arms, the parts where your biceps and your triceps

1483
06:47:55.240 --> 06:48:03.319
are between your elbow and your shoulders. She focus on

1484
06:48:03.560 --> 06:48:10.759
those parts, the tops of your arms, you may like

1485
06:48:10.880 --> 06:48:20.400
to just tense them, but very very gently and slowly.

1486
06:48:22.959 --> 06:48:31.880
See you're not straining or putting any pressure whatsoever on

1487
06:48:32.080 --> 06:48:41.520
your arms. It's just so that you can gain more

1488
06:48:41.919 --> 06:48:50.080
of a sense of how your upper arms are feeling

1489
06:48:52.319 --> 06:49:03.479
in this moment, and just noticing as you gently, very

1490
06:49:03.759 --> 06:49:12.799
gently and slowly tighten the muscles and then let go,

1491
06:49:17.080 --> 06:49:25.479
notice how the tops of your arms feel right now.

1492
06:49:33.639 --> 06:49:44.439
As a now focus on your stomach the area, the

1493
06:49:44.560 --> 06:49:50.880
lower abdomen area below your belly button, moving all the

1494
06:49:50.959 --> 06:50:04.720
way down to your hips, just above your grind. Maybe

1495
06:50:04.919 --> 06:50:12.560
you're able to tense these muscles in the area very

1496
06:50:14.799 --> 06:50:28.080
very gently and slowly, if that's a difficult thing to do,

1497
06:50:29.360 --> 06:50:37.560
and maybe you can just move your body, pushing your

1498
06:50:37.639 --> 06:50:42.520
stomach up, maybe moving a little bit to the side

1499
06:50:43.119 --> 06:50:51.240
using your hips, just so you can get more in

1500
06:50:51.680 --> 06:51:06.080
tune with how you're lower aptomen area is feeling in

1501
06:51:06.240 --> 06:51:24.119
this moment. Just noticing the physical sensations or your lower

1502
06:51:24.439 --> 06:51:48.520
abdomen as you move your attention to your mouth, notice

1503
06:51:48.680 --> 06:51:58.159
in your lips and inside your mouth, your teeth, your guns,

1504
06:51:59.520 --> 06:52:15.360
your toe, just noticing how your tongue in your mouth feels.

1505
06:52:18.400 --> 06:52:25.799
It may help by moving your tongue around your mouth,

1506
06:52:27.319 --> 06:52:33.520
moving it to your left, maybe pressing it gently against

1507
06:52:35.040 --> 06:52:39.560
the side of your mouth, and then to the right,

1508
06:52:41.119 --> 06:52:48.159
gently to the side of your mouth, perhaps pressing up

1509
06:52:48.279 --> 06:52:54.439
against the top of your mouth, and then down gently

1510
06:52:56.400 --> 06:53:07.279
against the bottom of your mouth. Ays very slowly and

1511
06:53:08.000 --> 06:53:27.439
very very gentle, so that you can be aware of

1512
06:53:27.680 --> 06:53:49.880
how you feel in your mouth area. Now I'm going

1513
06:53:50.000 --> 06:54:05.599
to focus on your wrists and I'm going to ask

1514
06:54:05.799 --> 06:54:14.400
you to maybe just rotate your wrists by moving your

1515
06:54:14.599 --> 06:54:27.520
hands in a circular motion very gently and slowly, just

1516
06:54:29.279 --> 06:54:46.159
so that you can feel the sensations that you are

1517
06:54:46.680 --> 06:55:02.000
currently experiencing in your rests. Perhaps smooth in your hands

1518
06:55:03.720 --> 06:55:27.919
up and down again very very gently and slowly, very

1519
06:55:28.520 --> 06:55:58.240
gentzor and slow. As we now start to observe you'll

1520
06:55:58.360 --> 06:55:59.080
lower it back.

1521
06:56:04.720 --> 06:56:06.439
The bad part is.

1522
06:56:08.040 --> 06:56:23.720
Just above of your hips where your coxis are a

1523
06:56:23.919 --> 06:56:30.799
whole area which also really does include the sides of

1524
06:56:30.919 --> 06:56:41.720
your body because those muscles are very much connected as

1525
06:56:41.799 --> 06:56:48.840
those muscles also move into your hip area connecting to

1526
06:56:49.000 --> 06:57:03.959
your buttocks the sides of your hips, and if you're

1527
06:57:05.200 --> 06:57:13.959
physically able to do so, maybe you can very gently

1528
06:57:16.159 --> 06:57:29.479
just move body ever so slightly, very slowly some side,

1529
06:57:29.680 --> 06:57:50.000
decide just enough to gauge how you feel in your

1530
06:57:50.159 --> 06:58:08.880
lower back. Perhaps secretly move your hips gently up and down,

1531
06:58:12.680 --> 06:58:27.639
gently and slowly in order to be in touch with

1532
06:58:27.840 --> 06:58:51.520
the physical sensations of your lower back. As we now

1533
06:58:51.799 --> 06:59:07.279
move your attention to your jaw, an area from your

1534
06:59:07.560 --> 06:59:12.919
chin all the way up to near where your ears

1535
06:59:13.040 --> 06:59:31.159
are the hole of your jaw, you can just if

1536
06:59:31.200 --> 06:59:41.439
it's okay to do so gently open your mouth, not wide,

1537
06:59:41.959 --> 06:59:52.919
no stretching, just very gently and slowly opening your mouth

1538
06:59:56.880 --> 07:00:15.360
thing closing your mouth very gently and slowly so you

1539
07:00:15.520 --> 07:00:32.279
can be in touch with how your jaw feels. Now

1540
07:00:59.200 --> 07:01:14.959
notice sing now your chest area and you don't need

1541
07:01:15.159 --> 07:01:22.840
to do anything to move your chest because it moves

1542
07:01:23.319 --> 07:01:35.240
every time you breathe, and it moves very gently and

1543
07:01:35.919 --> 07:01:53.479
slowly automatically with each breath you take. As you focus

1544
07:01:54.040 --> 07:02:40.200
on how your chest feels when you breathe, move in

1545
07:02:40.439 --> 07:02:55.560
your focus to your forms, your elbows. Maybe you're able

1546
07:02:56.000 --> 07:03:08.840
to very check, leap and slowly tense the muscles in

1547
07:03:09.000 --> 07:03:15.959
your forearms, and when you do that, you can feel

1548
07:03:19.159 --> 07:03:48.080
your elbows as well, very gently and slowly, gently.

1549
07:03:51.000 --> 07:03:52.279
And softly.

1550
07:03:56.439 --> 07:04:34.919
I'm sadly your forearms and delpys no focus of the

1551
07:04:35.080 --> 07:04:46.959
rest of your back. Your upper back in the middle,

1552
07:04:48.520 --> 07:05:04.720
the middle of your back. Again, this part of your

1553
07:05:04.840 --> 07:05:19.599
body moves also every time you breathe. You may not

1554
07:05:19.919 --> 07:05:33.520
notice that. Usually the as you observe your upper back

1555
07:05:33.959 --> 07:05:41.520
in the middle of your back, you can really feel

1556
07:05:44.000 --> 07:06:38.840
that gentle and slow move and moving your focus into

1557
07:06:38.959 --> 07:06:52.400
your hip area, your buttys you grain there's muscles and

1558
07:06:52.560 --> 07:07:32.959
those bones in your midsection, just noticing how your hips feel.

1559
07:07:36.159 --> 07:07:53.959
Right now, you can very very gently move your hips,

1560
07:07:58.959 --> 07:08:30.520
maybe so I have decide hairy gently and slight, very gently,

1561
07:08:37.560 --> 07:09:08.200
softly and slowly. Everything starts to slow down, including the

1562
07:09:08.799 --> 07:09:17.520
thoughts in your mind and your mind itself just starts

1563
07:09:17.959 --> 07:09:23.319
to gradually. It doesn't have to be instant, but just

1564
07:09:24.240 --> 07:09:33.439
gradually starting to It's almost like time is storing chin

1565
07:09:37.360 --> 07:09:43.319
It's a slower pace to maybe what you're used to

1566
07:09:45.639 --> 07:09:53.599
in your day to day life. It's a slower movement

1567
07:09:56.720 --> 07:10:19.319
of energy, very small movements which make up the larger movements,

1568
07:10:20.919 --> 07:10:27.360
which is always the case. Now, when you move your hand,

1569
07:10:28.959 --> 07:10:31.759
it might seem like it's one movement, but it's lots

1570
07:10:31.840 --> 07:10:39.720
of minute different muscles moving in accordance with each other.

1571
07:10:45.080 --> 07:10:57.400
What happens in this space that we're sharing is we

1572
07:10:57.639 --> 07:11:18.560
move from that big movement into those smaller movements. Starting

1573
07:11:18.680 --> 07:11:29.520
to focus on how your body feels, not just as

1574
07:11:29.520 --> 07:11:33.840
a whole, not just oh, i'm feel in this way.

1575
07:11:33.919 --> 07:11:40.040
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1576
07:11:41.360 --> 07:11:47.959
I'm feeling this way, I'm feeling that way. Starting to

1577
07:11:48.200 --> 07:11:59.360
notice that your body begins to present to you small

1578
07:12:00.520 --> 07:12:16.880
feelings around your body, small physical sensations in your legs,

1579
07:12:19.639 --> 07:12:32.840
whether pleasurable or not. Maybe resisting the temptation to label

1580
07:12:32.959 --> 07:12:42.479
them or to judge them. Those feelings, just thinking them,

1581
07:12:43.400 --> 07:12:56.360
thinking about them is just being neutral, just feelings, not

1582
07:12:56.560 --> 07:13:04.799
being particularly consave, and but just noticing what your body

1583
07:13:07.639 --> 07:13:21.000
is telling you. The feelings in your arms. Instead of

1584
07:13:21.159 --> 07:13:30.319
feeling the hole of the arm, maybe notice those individual feelings,

1585
07:13:31.799 --> 07:13:43.279
all those different muscles and the skin, the hairs of

1586
07:13:43.360 --> 07:13:49.159
your arms, all the internal parts of your arms, the veins,

1587
07:13:59.279 --> 07:14:08.400
the bone, just being aware of maybe your elbow on

1588
07:14:08.520 --> 07:14:16.880
your right arm has a certain feeling. Maybe your left

1589
07:14:17.000 --> 07:14:29.360
wrist also has its own individual physical sensation.

1590
07:14:41.799 --> 07:14:48.520
What about your forearm on your right arm, your right forearm,

1591
07:14:55.880 --> 07:14:57.080
there may not be any.

1592
07:14:57.439 --> 07:15:04.680
Particular feeling that you could even give a name to,

1593
07:15:08.439 --> 07:15:12.759
may not feel like anything other than just a feeling.

1594
07:15:13.680 --> 07:15:25.759
You know it's there. The feelings in your shoulders, perhaps

1595
07:15:25.840 --> 07:15:29.159
your shoulders, when you think about them, you're kind of

1596
07:15:29.200 --> 07:15:34.240
almost like they're the same, you know, the same feeling,

1597
07:15:36.080 --> 07:15:39.400
almost like both of your shoulders are just one thing.

1598
07:15:41.200 --> 07:15:52.319
Of course they're not. And when you focus on your

1599
07:15:52.400 --> 07:16:00.119
left shoulder and then on your right shoulder. Maybe you

1600
07:16:00.240 --> 07:16:05.759
find that you move the muscles a little bit, maybe

1601
07:16:05.880 --> 07:16:20.319
tense the muscles gently, noticing the difference in each shoulder,

1602
07:16:31.720 --> 07:16:47.560
your lower back, the left side of your lower back,

1603
07:16:47.759 --> 07:16:59.159
and the right side of your lower back. Of course

1604
07:16:59.279 --> 07:17:11.959
that connection into your buttocks, into your hips, and also

1605
07:17:12.159 --> 07:17:25.919
moving up into the middle of your back. And sometimes

1606
07:17:26.279 --> 07:17:29.759
like right now, actually when I focus on their part,

1607
07:17:31.119 --> 07:17:35.520
when I focused on my buttocks and then I focused

1608
07:17:35.560 --> 07:17:39.680
on the middle of my back, I almost felt like

1609
07:17:39.880 --> 07:17:44.639
the muscles in my lower back were being stretched very gently,

1610
07:17:49.400 --> 07:17:54.680
just stretched a little bit. Even though I wasn't doing

1611
07:17:54.799 --> 07:18:03.560
anything to try to stretch your lower back, it just

1612
07:18:03.639 --> 07:18:15.919
seemed to happen. The feeling of very gently stretching your

1613
07:18:16.000 --> 07:18:35.119
lower back comes along. I have feeling in your chest,

1614
07:18:42.720 --> 07:18:56.119
just noticing what sensations you are experiencing in your chest

1615
07:18:56.400 --> 07:19:12.639
right now. And there's so much of the chest. Obviously

1616
07:19:12.720 --> 07:19:16.360
there's the collar bone leading to the chest. You've got

1617
07:19:16.400 --> 07:19:25.000
the chest bone, You've got the muscles in your chest.

1618
07:19:27.799 --> 07:19:33.880
Of course, if you're female, there's possibly the breasts. If

1619
07:19:33.919 --> 07:19:42.080
you're male, you've got the different well why not that

1620
07:19:42.200 --> 07:19:49.680
different these days, but there may be more muscles at

1621
07:19:49.720 --> 07:19:55.919
the top of the chest, but at the side underneath

1622
07:19:57.080 --> 07:20:00.319
it's pretty much the same whether you're a man or woman.

1623
07:20:01.200 --> 07:20:06.959
There's muscles there, muscles that stretch out to your back

1624
07:20:08.159 --> 07:20:11.720
as well as breast tissue. It stretches and moves into

1625
07:20:11.759 --> 07:20:28.040
your back to just being aware of your chest, being

1626
07:20:35.200 --> 07:20:55.119
with whatever feeling there is in your chest. And when

1627
07:20:55.119 --> 07:21:02.959
I noticed that, I focus on my chest, I feel

1628
07:21:03.040 --> 07:21:07.639
it in my back and my upper back. I mean,

1629
07:21:07.720 --> 07:21:10.639
I guess the obvious reason would be because you know,

1630
07:21:10.680 --> 07:21:21.400
I'll breathe in in then it stretches my chest and

1631
07:21:21.759 --> 07:21:35.639
my back at the same time. It feels it feels okay,

1632
07:21:42.240 --> 07:21:47.080
it doesn't feel I got a little bit of pain

1633
07:21:47.159 --> 07:21:53.799
in my right chest, a little bit, not pain, but

1634
07:21:53.959 --> 07:22:04.200
little discomfort, maybe stiffness possibly, I don't know. I notice

1635
07:22:04.279 --> 07:22:11.919
my shoulders are also wanting to flex for some reason.

1636
07:22:14.080 --> 07:22:21.479
I think that's probably part of my upper back, that

1637
07:22:21.680 --> 07:22:26.599
connection between my shoulders and my upper back, because I

1638
07:22:26.639 --> 07:22:31.639
can move my shoulders and stretch the muscles in my back,

1639
07:22:34.159 --> 07:22:40.680
moving the shoulders backwards or up, which then moves I

1640
07:22:40.759 --> 07:22:56.880
think it's the scapulous in your back. It feels quite nice. Actually,

1641
07:23:02.200 --> 07:23:05.360
A good thing about this is you can if you

1642
07:23:05.520 --> 07:23:19.439
want to. You can just flex or stimulate the various

1643
07:23:19.680 --> 07:23:27.159
muscles in your body gently in order to get more

1644
07:23:27.200 --> 07:23:37.520
of a sense of how they feel. And when you're relaxing,

1645
07:23:42.319 --> 07:23:46.360
when you do tense and muscle and you let it

1646
07:23:46.520 --> 07:23:53.880
go and you let it relax, it relaxes way more

1647
07:23:55.520 --> 07:24:05.560
than it would normally. But you have to feel that

1648
07:24:05.639 --> 07:24:09.479
you're able to do that. There's no point doing it

1649
07:24:09.680 --> 07:24:15.520
if there's an issue with the per part of your body.

1650
07:24:19.000 --> 07:24:25.599
You need to be gentle with yourself at all times

1651
07:24:28.200 --> 07:24:39.720
when relaxing deeply. It's important to be kind to yourself.

1652
07:24:47.279 --> 07:24:55.759
As you notice your mind. How much has your mind

1653
07:24:56.080 --> 07:25:19.279
slowed down since we start wanted this recording? How come

1654
07:25:23.279 --> 07:25:34.759
and peaceful is your mind right now? We have nothing

1655
07:25:34.880 --> 07:25:40.360
to think about and just my voice to listen to,

1656
07:25:44.479 --> 07:25:53.080
because you know the intention behind this recording is relaxation.

1657
07:25:55.799 --> 07:26:00.959
At the very least, for you to film more relaxed

1658
07:26:02.279 --> 07:26:05.159
at the end of the recording than you did at

1659
07:26:05.200 --> 07:26:17.840
the beginning. At the very least, for your mind to

1660
07:26:18.159 --> 07:26:34.360
slow down because your body continues to relax, because that's

1661
07:26:34.759 --> 07:26:46.439
what you want to happen, that's what you expect.

1662
07:26:50.040 --> 07:26:50.599
To happen.

1663
07:26:56.720 --> 07:27:14.680
For relaxation, to fill your body, maybe calm in your

1664
07:27:14.880 --> 07:27:23.720
mind to the point of boredom. When you start maybe

1665
07:27:24.159 --> 07:28:11.560
to drift away, it's almost as if you're moving further

1666
07:28:11.759 --> 07:28:20.000
away from your body in your mind, just leaving that there,

1667
07:28:27.959 --> 07:28:32.240
kind of liking it an escape pod in the spaceship

1668
07:28:32.639 --> 07:28:36.040
a movie, a space movie. You know, when they get

1669
07:28:36.080 --> 07:28:42.080
into a little part in it. Since the month far

1670
07:28:42.279 --> 07:29:11.319
away from the spaceship, safe to dream and continue to relax,

1671
07:29:31.520 --> 07:30:37.319
drifting so slow, em peace, so so rare, and peace

1672
07:30:58.560 --> 07:31:13.240
and focusing the feeling of those individual parts of your

1673
07:31:13.400 --> 07:31:21.520
body that are relaxing one by one.

1674
07:31:29.200 --> 07:31:29.759
You may.

1675
07:31:31.439 --> 07:31:45.159
Find that every now and then you realize that you

1676
07:31:45.319 --> 07:31:53.919
weren't listening to my voice because your mind started to

1677
07:31:54.200 --> 07:31:58.479
imagine something different.

1678
07:31:59.799 --> 07:32:00.240
They be.

1679
07:32:02.759 --> 07:32:11.959
Started to almost move into some kind of a dreamy state,

1680
07:32:16.840 --> 07:32:23.119
and then you become aware of my voice again. And

1681
07:32:23.279 --> 07:32:29.680
even though you may want to focus on my voice,

1682
07:32:30.360 --> 07:32:37.759
you may also wish to allow your mind to just

1683
07:32:38.119 --> 07:32:58.000
drift naturally into that space of comfort and safety. As

1684
07:32:58.119 --> 07:33:15.560
you feel more comfort spreading through your body like a

1685
07:33:15.759 --> 07:33:30.159
warm blanket covering you gently, keeping your body at just

1686
07:33:32.840 --> 07:33:50.360
the perfect temperature. And even if you can hear background sounds,

1687
07:33:55.919 --> 07:34:07.400
they just don't seem to map to anymore. There's that

1688
07:34:07.880 --> 07:34:27.959
sense of peace spreads through your mind like a gentle breeze, Yes,

1689
07:34:28.159 --> 07:34:40.599
strong enough to blow away all negativity, strong enough to

1690
07:34:44.040 --> 07:34:54.159
remove from your mind any anxiety or stress that was

1691
07:34:54.400 --> 07:35:09.479
there before, and blow away any other thoughts or feelings

1692
07:35:09.840 --> 07:35:35.279
that just don't fit with the sense relaxation that is

1693
07:35:35.560 --> 07:36:00.880
feeling your body end your mind and this focus on

1694
07:36:01.040 --> 07:36:07.479
your mind. The count down from ten down to one,

1695
07:36:08.880 --> 07:36:19.200
and with each number you hear, your mind will become

1696
07:36:25.279 --> 07:36:40.720
slightly more relaxed, just just slightly.

1697
07:36:43.360 --> 07:36:43.400
So.

1698
07:36:43.560 --> 07:36:50.599
From ten down to nine, just a slight movement. From

1699
07:36:50.759 --> 07:37:03.040
nine down to eight, just another small change in how

1700
07:37:03.159 --> 07:37:16.240
you feel. Eight down to seven. That feeling is a gap,

1701
07:37:17.119 --> 07:37:22.680
almost like a gap that starts to get wider, the

1702
07:37:22.840 --> 07:37:31.080
gap between those feelings that you used to have in

1703
07:37:31.200 --> 07:37:40.119
your mind compared to the feelings you have there growing now,

1704
07:37:41.840 --> 07:37:51.680
feelings of comfort and security and confidence. And that gap

1705
07:37:52.080 --> 07:37:58.200
becomes wider. Eight down to seven, seven down to six,

1706
07:38:01.880 --> 07:38:06.880
And when you get to five, your mind will start

1707
07:38:07.000 --> 07:38:19.959
to have a certain physical sensation, most like there's a

1708
07:38:20.279 --> 07:38:26.880
magnet outside of your head sucking the tension and the

1709
07:38:27.200 --> 07:38:34.880
stress and any remaining feelings that you don't want sucking

1710
07:38:34.959 --> 07:38:44.040
them out through your skull, and in down to four

1711
07:38:46.000 --> 07:38:52.799
you can start to really experience that sense of not

1712
07:38:53.119 --> 07:39:03.279
just emptiness, but space, a place full of fresh air,

1713
07:39:08.159 --> 07:39:14.840
a place where you can stretch. It's almost as if

1714
07:39:14.959 --> 07:39:19.000
as you go down to four and three, your mind

1715
07:39:19.159 --> 07:39:31.520
is expanding, with this sense of peace and tranquility growing.

1716
07:39:33.720 --> 07:39:34.720
As it moves.

1717
07:39:34.520 --> 07:39:45.319
Down to When you get to one, your mind just

1718
07:39:45.720 --> 07:39:56.720
feels exactly how you want to feel. It's almost a

1719
07:39:56.919 --> 07:40:11.840
perfect feeling, maybe a sensation that you'd like to keep

1720
07:40:15.080 --> 07:40:25.919
a place that's safe, where nothing can affect you at all,

1721
07:40:37.599 --> 07:40:42.279
and you can stay in that that space of comfort

1722
07:40:42.439 --> 07:40:52.159
and confidence, confident in your own ability to create this

1723
07:40:53.080 --> 07:40:59.080
space and this feeling of comfort within your own mind

1724
07:41:00.639 --> 07:41:10.279
just by counting from ten down to one. And this

1725
07:41:10.520 --> 07:41:14.880
is something that you can do yourself when you're on

1726
07:41:15.000 --> 07:41:22.720
your own, the time, when you can maybe sit down,

1727
07:41:23.720 --> 07:41:34.599
maybe just for a few minutes, close your eyes, just

1728
07:41:34.919 --> 07:41:47.439
count slowly from ten down to one and re experience

1729
07:41:49.200 --> 07:41:59.520
these feelings in your mind. And when you feel that

1730
07:41:59.680 --> 07:42:14.880
way in your mind, your body copies your mind, and

1731
07:42:15.000 --> 07:42:21.319
that feeling is spread through your spine and your nervous

1732
07:42:21.439 --> 07:42:28.880
system into every part of your body, travels through your

1733
07:42:29.000 --> 07:42:42.959
blood stream, heathing and relaxing every particle of your existence.

1734
07:42:55.680 --> 07:42:59.680
Now we can we can practice this a few times

1735
07:43:04.400 --> 07:43:07.400
before the end of the recording, and then you can

1736
07:43:08.880 --> 07:43:14.799
practice on your own. And each time you count for

1737
07:43:15.119 --> 07:43:27.560
ten about one, the feelings of comfort, calmness, and deep

1738
07:43:29.639 --> 07:43:46.720
deep relaxation becomes stronger and deeper, filling your mind and

1739
07:43:46.840 --> 07:43:56.560
your brain with these positive chemicals that spread throughout your body,

1740
07:43:58.119 --> 07:44:06.799
relaxing you so quickly, relaxing your whole body and mind,

1741
07:44:09.720 --> 07:44:22.799
so very very easily, just by counting from ten down

1742
07:44:22.880 --> 07:44:30.799
to one. So we're going to do it now. I'm

1743
07:44:30.840 --> 07:44:34.799
going to count from ten down to one. I'd like

1744
07:44:34.959 --> 07:44:39.159
you to repeat the number after me. So when I

1745
07:44:39.319 --> 07:44:54.159
say ten, you can just repeat to yourself ten. Just notice,

1746
07:44:54.799 --> 07:45:03.520
be aware of how you feel in your mind and

1747
07:45:03.639 --> 07:45:13.040
your body. Then when I say nine, you can repeat

1748
07:45:14.279 --> 07:45:29.599
to yourself nine again, noticing the increase in comfort and

1749
07:45:31.840 --> 07:45:42.919
calmness in your mind and in your body. The same

1750
07:45:43.159 --> 07:45:54.560
when I say eight, when I say seven, six, when

1751
07:45:54.599 --> 07:46:13.159
I say five, four, when I say three, two, and

1752
07:46:13.360 --> 07:46:26.919
lastly when I say one, you can repeat that number. Now,

1753
07:46:27.000 --> 07:46:32.599
of course, when you do this on your own without

1754
07:46:32.720 --> 07:46:37.720
listening to me. You can say the numbers or whatever

1755
07:46:39.319 --> 07:46:47.759
speed that you feel is necessary for you, so you

1756
07:46:47.919 --> 07:46:53.880
can adapt. So you feel you want to say the

1757
07:46:54.040 --> 07:47:01.599
numbers ten down to one faster than I do, then

1758
07:47:01.759 --> 07:47:05.520
go ahead and do that. Or if you feel when

1759
07:47:05.560 --> 07:47:09.319
you do it yourself that you'd like to have more

1760
07:47:11.599 --> 07:47:19.000
space between the numbers, maybe take a lot longer to

1761
07:47:19.159 --> 07:47:29.240
get from ten all the way down to one, that's

1762
07:47:29.360 --> 07:47:42.040
your choice also to do. So I'm going to count

1763
07:47:42.159 --> 07:47:50.560
from ten down to one, and when I get to one,

1764
07:47:51.880 --> 07:47:57.799
that will be the end of this recording, unless, of course,

1765
07:47:57.880 --> 07:48:09.959
you're listening with music, and the music will continue. Ten

1766
07:48:22.439 --> 07:53:17.279
nine eight four fay twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1767
07:53:22.000 --> 07:54:07.240
twelve eleven, ten nine eight seven, six, five four three

1768
07:54:12.279 --> 07:54:35.840
two one. Now open your eyes, noticing how you physically

1769
07:54:35.959 --> 07:54:44.959
feel having counted down from twenty to one, allowing stress

1770
07:54:45.080 --> 07:54:48.959
and tension to leave through your fingertips and your toes.

1771
07:54:50.479 --> 07:54:55.200
And as you focus on your fingertips maybe they feel

1772
07:54:55.200 --> 07:55:02.000
a little bit tingly, which is I suppose quite understanding,

1773
07:55:02.119 --> 07:55:07.240
considering the tension has been exiting your body through your fingertips.

1774
07:55:13.680 --> 07:55:15.680
So now I'm going to count from twenty down to

1775
07:55:15.799 --> 07:55:23.040
one again. This time you're going to feel relief of

1776
07:55:23.200 --> 07:55:33.919
tension and stress, any anxiety that you may have leaving

1777
07:55:36.119 --> 07:55:42.119
through your stomach, just leaving through your stomach, almost as

1778
07:55:42.159 --> 07:55:48.599
if it's just releasing the whole of your stomach. You

1779
07:55:48.639 --> 07:55:53.439
will navel to just above your chest or below your chest,

1780
07:55:53.560 --> 07:55:58.119
rather so surrounding your belly button area, the whole area.

1781
07:56:00.240 --> 07:56:04.840
You can feel the tension of your body where there's left,

1782
07:56:05.119 --> 07:56:10.400
just releasing from that area. And you may notice that

1783
07:56:10.520 --> 07:56:15.599
your stomach will become very relaxed as I count down

1784
07:56:16.599 --> 07:57:45.319
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1785
07:57:49.840 --> 07:58:02.000
two one, And you can open your eyes again if

1786
07:58:02.040 --> 07:58:05.599
you choose, or you can just keep them closed because

1787
07:58:05.639 --> 07:58:12.439
it feels relaxing. Just notice how your stomach feels. I

1788
07:58:12.599 --> 07:58:16.360
notice as your focus, just do a little scan of

1789
07:58:16.439 --> 07:58:25.639
your body. Just notice how your body feels, focusing on

1790
07:58:25.759 --> 07:58:32.759
your upper body, your back, chest, stomach, legs, arms, hands, feet,

1791
07:58:35.799 --> 07:58:42.759
just noticing, and you know you may start to feel

1792
07:58:45.200 --> 07:58:49.000
more of a sense of tiredness, which may be the

1793
07:58:49.119 --> 07:58:55.159
reason you're listening to this recording because you would like

1794
07:58:55.400 --> 07:59:04.840
to let go completely of everything and drift off into

1795
07:59:04.959 --> 07:59:19.959
a nice, natural, calm, relaxing sleep. So now we're going

1796
07:59:20.040 --> 07:59:29.479
to focus on your forehead, and if you choose, you

1797
07:59:29.560 --> 07:59:34.360
can incorporate your eyes in this focus as well. So

1798
07:59:34.520 --> 07:59:39.959
your forehead and your eyes, it's that whole area, basically,

1799
07:59:40.919 --> 07:59:43.840
almost as if you were wearing a mask, you know,

1800
07:59:44.040 --> 07:59:48.400
like a I don't know, a Batman mask or something,

1801
07:59:49.319 --> 07:59:54.040
or I'm trying to fa zorro or something, you know,

1802
07:59:54.119 --> 07:59:56.880
the kind of mask that covers your eyes but also

1803
07:59:57.040 --> 08:00:03.080
covers quite a lot of the forehead. I'm focusing on

1804
08:00:03.159 --> 08:00:05.919
that area because that's the area that we're now going

1805
08:00:06.000 --> 08:00:12.479
to release tension and stress from your mind, from your brain,

1806
08:00:12.759 --> 08:00:16.319
from your mind, and any tension that you may have

1807
08:00:16.639 --> 08:00:20.680
remaining in your face, in your neck and your jaw,

1808
08:00:21.919 --> 08:00:28.080
in your eyes, your forehead, and or your scalp. So basically,

1809
08:00:28.279 --> 08:00:34.119
any tension within your head area, including your mind and

1810
08:00:34.319 --> 08:00:41.880
your brain, and that's going to be released through your

1811
08:00:41.959 --> 08:00:48.959
forehead and your eyes. As I counted down again from

1812
08:00:49.520 --> 08:02:19.959
twenty down to one, now twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1813
08:02:24.119 --> 08:02:49.360
three two one. Noticing then you scan your face with taw,

1814
08:02:49.919 --> 08:02:58.759
your eyes, your cheap bins, your ears, the forehead, your scalp,

1815
08:03:00.400 --> 08:03:04.040
your neck, the back of your neck, in the front

1816
08:03:04.119 --> 08:03:07.959
of your neck, the side of your neck, and your throat.

1817
08:03:10.840 --> 08:03:25.319
H noticing being aware of the comfort, increased feeling, relaxation,

1818
08:03:27.439 --> 08:03:32.319
not just in your head and neck and mind, also

1819
08:03:32.840 --> 08:03:42.319
the rest of your body. Just notice how loose and

1820
08:03:42.639 --> 08:03:46.319
calm you feel, and how easily.

1821
08:03:48.040 --> 08:03:49.560
It is to just let go.

1822
08:03:52.400 --> 08:04:16.560
Completely, let go completely easily. That's what I'm going to

1823
08:04:16.680 --> 08:04:20.240
do now, is I want to focus on the top

1824
08:04:20.319 --> 08:04:29.520
of your head and am We're going to allow every

1825
08:04:30.240 --> 08:04:38.240
last piece of tension or stress that might be lingering

1826
08:04:38.560 --> 08:04:43.439
or hiding in your body or mind or head.

1827
08:04:44.759 --> 08:04:45.159
To just.

1828
08:04:46.880 --> 08:04:53.799
Be sucked out at the top of your head and released.

1829
08:04:57.000 --> 08:04:57.599
Into the air.

1830
08:04:58.720 --> 08:05:04.240
I want sucked out in to the clouds. Imagine a

1831
08:05:04.319 --> 08:05:10.360
big cloud above your head, almost like a whirlpool, and

1832
08:05:10.479 --> 08:05:13.159
this is gonna suck that tension.

1833
08:05:14.360 --> 08:05:16.000
Out of the top of your head.

1834
08:05:18.159 --> 08:05:26.880
And just take it away the good your focus. Imagine

1835
08:05:26.919 --> 08:05:30.599
an opening on the top of your head with that

1836
08:05:31.040 --> 08:05:36.360
tension and stress, and any remaining issues may be worries

1837
08:05:36.520 --> 08:05:39.560
or concerns that are of no use to you. Now

1838
08:05:40.840 --> 08:05:43.240
you can all be sucked out at the top of

1839
08:05:43.360 --> 08:05:50.080
your head and taken away as I count down again

1840
08:05:50.720 --> 08:07:34.840
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six, five,

1841
08:07:40.360 --> 08:08:20.479
four three, one breathe, noticing how you feel, how relaxed

1842
08:08:20.880 --> 08:08:33.840
and calm you physically and mentally fail right now, how

1843
08:08:34.919 --> 08:08:44.000
peaceful your mind feels. It feels so nice to just

1844
08:08:44.200 --> 08:08:52.560
let go, to give yourself some space to breathe easily,

1845
08:08:54.479 --> 08:09:02.599
to think calmly, and just to take a break from

1846
08:09:04.360 --> 08:09:10.720
all that pointless worry and concerns about things that you

1847
08:09:10.799 --> 08:09:20.880
don't need to think about right now, because this is

1848
08:09:21.080 --> 08:09:25.919
your time to let go. This is your space to

1849
08:09:26.240 --> 08:09:36.720
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

1850
08:09:36.840 --> 08:09:46.560
your body. They can feel so good, so nice to

1851
08:09:46.959 --> 08:09:54.799
just not have to do anything, to be able to

1852
08:09:56.119 --> 08:10:06.000
really enjoy that serenity that comes with letting go completely,

1853
08:10:08.159 --> 08:10:22.520
that peacefulness that comes with being in this peaceful space,

1854
08:10:27.040 --> 08:10:31.599
and you can keep this sense of calmness for as

1855
08:10:31.720 --> 08:10:43.599
long as you choose. If you choose to drift off

1856
08:10:43.840 --> 08:10:50.479
into a deep, healing, natural sleep, then you can do that.

1857
08:10:54.159 --> 08:11:02.400
It's completely up to you, and you can keep this

1858
08:11:02.720 --> 08:11:08.599
feeling of calmness physically and in your mind as long

1859
08:11:09.040 --> 08:11:26.040
as you choose to feel completely relaxed, completely relax. And

1860
08:11:26.080 --> 08:11:31.840
I'd like you to make up your mind that you're

1861
08:11:31.880 --> 08:11:43.119
going to relax, and I want to explore that with you.

1862
08:11:43.799 --> 08:11:50.720
What it feels like when you actually decide that you're

1863
08:11:50.759 --> 08:11:59.479
going to relax, not forcing yourself, but giving yourself that. Yes,

1864
08:11:59.599 --> 08:12:01.880
it is a command, really, isn't it. When you're telling

1865
08:12:01.959 --> 08:12:11.479
yourself relax in a gentle but firm way that only

1866
08:12:11.799 --> 08:12:17.080
you can really tell yourself in that way. You can't

1867
08:12:17.080 --> 08:12:21.279
really have someone else saying to you, now it relax, relax,

1868
08:12:21.919 --> 08:12:26.000
you know, and it needs to be gentle, But you can't.

1869
08:12:26.119 --> 08:12:33.240
Someone else can't really have the same the same kind

1870
08:12:33.360 --> 08:12:40.919
of influence or power that you have over your own

1871
08:12:42.159 --> 08:12:52.319
physicality over how you feel, because when you say it

1872
08:12:52.759 --> 08:13:01.000
to yourself, it means more. It's personal, and your brain

1873
08:13:01.279 --> 08:13:06.080
and your unconscious mind and your body listens to what

1874
08:13:06.319 --> 08:13:12.439
you say. So for example, we'll test it out. We'll

1875
08:13:12.479 --> 08:13:15.200
do a little test, a few little tests along the way,

1876
08:13:16.560 --> 08:13:21.720
and you can get more of an idea of the force,

1877
08:13:22.680 --> 08:13:29.360
the positive force that you can have in creating a

1878
08:13:29.560 --> 08:13:33.520
sense of comfort and relaxation and your body and your

1879
08:13:33.599 --> 08:13:42.919
mind quite quickly just by you telling yourself to relax.

1880
08:13:47.599 --> 08:13:51.200
So I'm going to start by's focus on your hands,

1881
08:13:54.880 --> 08:13:57.040
to focus on your hands and just tell your hands

1882
08:13:57.439 --> 08:14:03.360
to relax. I just say relax. As you focus on

1883
08:14:03.479 --> 08:14:10.400
your hands. You could say my hands are relaxed, or

1884
08:14:10.439 --> 08:14:14.520
I want my hands to relax. But I think if

1885
08:14:14.560 --> 08:14:21.279
you actually do it directly by focusing and imagining that

1886
08:14:21.400 --> 08:14:25.400
your hands can hear what you're saying. You know, they've

1887
08:14:25.400 --> 08:14:31.080
got little ears, which is a bit weird. So talking

1888
08:14:31.200 --> 08:14:47.759
to your hands and just say relax. Noticing now your

1889
08:14:47.880 --> 08:15:03.520
hands start to relax. Now focus on your eyes and

1890
08:15:03.639 --> 08:15:06.759
tell your eyes to relax. So you just say in

1891
08:15:06.799 --> 08:15:13.880
the same word relax and find the right tone for you.

1892
08:15:13.880 --> 08:15:20.880
You know, I might say relax, but you you might

1893
08:15:20.959 --> 08:15:28.319
say relax or relax. You know, you might say it

1894
08:15:28.439 --> 08:15:36.080
differently to yourself, and that's important for you to gauge

1895
08:15:36.360 --> 08:15:41.680
what feels right for you. So just tell your eyes

1896
08:15:42.919 --> 08:15:47.119
to relax whilst focusing on your eyes, your eyelids, the

1897
08:15:47.240 --> 08:15:52.720
muscles around your eyes, your eyebrows, and just tell your

1898
08:15:52.880 --> 08:16:27.639
eyes directly relax now. Now, I just did that myself,

1899
08:16:28.040 --> 08:16:37.840
and sometimes you may feel that you need a bit

1900
08:16:37.959 --> 08:16:43.680
more time for the different parts to relax, you know,

1901
08:16:43.799 --> 08:16:48.279
because I start talking again and maybe that part hasn't

1902
08:16:48.360 --> 08:16:51.439
relaxed fully. But what will happen is that it will

1903
08:16:51.520 --> 08:16:55.840
just continue to relax even though I'm talking. And that's

1904
08:16:55.959 --> 08:17:03.520
happened with my eyes. Something else I noticed is when

1905
08:17:03.560 --> 08:17:07.720
I started focusing on my eyes, that actually almost became

1906
08:17:07.840 --> 08:17:10.000
They got worse before they got better in a way,

1907
08:17:10.720 --> 08:17:13.680
so that I felt a degree of tension growing in

1908
08:17:13.759 --> 08:17:19.560
my eyes and then disappearing. So I think what that

1909
08:17:19.840 --> 08:17:24.439
was really was just ME becoming more aware of the

1910
08:17:24.680 --> 08:17:30.000
tension that was already there that I wasn't. I wasn't

1911
08:17:30.080 --> 08:17:35.080
focused on it before, so I wasn't really acknowledging it

1912
08:17:35.599 --> 08:17:52.159
or really conscious to those feelings. Yeah, my eyes is

1913
08:17:52.400 --> 08:17:55.919
still continuing to relax, as well as my hands. Actually,

1914
08:17:59.400 --> 08:18:05.799
my hands got a certain kind of energy, like not buzzing,

1915
08:18:06.000 --> 08:18:10.880
but I can kind of feel a degree of energy

1916
08:18:10.959 --> 08:18:17.159
in my hands. Maybe that's where the tension is being released.

1917
08:18:19.000 --> 08:18:28.680
Maybe that's the causing that. The next part, I think

1918
08:18:28.799 --> 08:18:29.799
we should focus on the.

1919
08:18:29.840 --> 08:18:30.560
Back of the neck.

1920
08:18:31.240 --> 08:18:35.159
That's a part which is quite often well for me,

1921
08:18:35.639 --> 08:18:38.840
holds tension. I don't know about for yourself, but I

1922
08:18:38.919 --> 08:18:45.680
think it's quite a standard place where tension is sometimes held. So,

1923
08:18:47.840 --> 08:18:50.959
and I'm doing exactly what you're doing as you do

1924
08:18:51.080 --> 08:18:54.599
it as well, so I'm telling my body parts to

1925
08:18:54.759 --> 08:18:57.720
relax as well. So if you tell your neck at

1926
08:18:57.720 --> 08:19:00.680
the back of your neck, focus on the back your neck,

1927
08:19:00.840 --> 08:19:07.759
and just say relax in your own words, in your

1928
08:19:07.799 --> 08:19:11.439
own tone, in your own voice. You can say out loud,

1929
08:19:11.599 --> 08:19:15.759
or you can just say it to yourself internally. But

1930
08:19:15.919 --> 08:19:20.520
you're focusing, and you're saying it literally to the back

1931
08:19:20.560 --> 08:19:23.319
of your neck, as if the back of your neck

1932
08:19:23.439 --> 08:19:30.080
can actually hear what you're saying. So do that now,

1933
08:19:30.319 --> 08:19:34.560
Just say relax to the back of your neck, and

1934
08:19:34.680 --> 08:20:16.200
I'll do the same. Now. What I noticed, and you

1935
08:20:16.439 --> 08:20:20.880
may have had a similar thing, is even though I

1936
08:20:21.000 --> 08:20:28.680
was focusing on the back of my neck, other parts

1937
08:20:29.279 --> 08:20:35.040
started to I don't know, show themselves to me, or

1938
08:20:35.799 --> 08:20:38.159
maybe because they want to be relaxed as well. But

1939
08:20:38.919 --> 08:20:43.080
I started noticing the feelings in my shoulders, attention in

1940
08:20:43.159 --> 08:20:48.840
my shoulders and in my upper back. Whether that was

1941
08:20:48.959 --> 08:20:54.279
because my back of my neck was saying, well, I'm

1942
08:20:54.319 --> 08:20:59.119
pretty much okay. It's the other parts that need attention,

1943
08:21:05.520 --> 08:21:08.560
but my lobe, my back of my neck is still relaxing.

1944
08:21:10.000 --> 08:21:12.479
But I just became more aware of other parts that

1945
08:21:12.759 --> 08:21:21.400
needed attention. Now, this might happen, and it's not. It

1946
08:21:21.479 --> 08:21:24.919
doesn't mean that it's going wrong. It just means you're

1947
08:21:25.000 --> 08:21:31.680
being notified of more places that also want to feel relaxed.

1948
08:21:34.919 --> 08:21:39.279
So I'm going to focus on my upper back. So

1949
08:21:39.520 --> 08:21:43.119
you can do the same even if you don't have

1950
08:21:43.279 --> 08:21:48.599
any feelings of tension that obvious in your upper back,

1951
08:21:50.400 --> 08:21:55.000
if you just focus on your back and the whole

1952
08:21:55.119 --> 08:21:59.799
area from his shoulder blades down to the middle of

1953
08:21:59.799 --> 08:22:04.319
your back and a spine. And with me, it's more

1954
08:22:04.360 --> 08:22:11.919
the shoulder blades that are more Yeah, that's the parts

1955
08:22:12.040 --> 08:22:16.279
that I really sort of giving me.

1956
08:22:18.000 --> 08:22:18.360
That not.

1957
08:22:20.240 --> 08:22:22.360
Do they need to relax in the sound, It's gonna

1958
08:22:22.360 --> 08:22:25.919
ask that part to relax and you can do the same.

1959
08:22:26.040 --> 08:22:52.759
Now relaxed up the back, there's something strange happened there,

1960
08:22:53.279 --> 08:22:55.919
and this often happens.

1961
08:22:56.000 --> 08:22:56.880
I've been doing this for.

1962
08:22:59.680 --> 08:23:06.520
Sixteen years or something, and often I'm I'm surprised, but

1963
08:23:07.200 --> 08:23:13.639
amazed really that there can be a feeling. So, when

1964
08:23:13.680 --> 08:23:16.959
I was focusing on the back of my neck, my

1965
08:23:17.119 --> 08:23:21.880
upper back was starting to feel quite stressed and in

1966
08:23:22.080 --> 08:23:27.599
need of attention. As soon as I started talking to

1967
08:23:27.759 --> 08:23:32.400
you about my upper back and talking about, you know,

1968
08:23:32.919 --> 08:23:37.799
getting ready to ask the upper back to relax, my

1969
08:23:37.880 --> 08:23:43.639
oppa back already started to relax. It's almost as if

1970
08:23:43.680 --> 08:23:49.319
it doesn't need to hear the words, just needs attention,

1971
08:23:54.119 --> 08:24:05.439
just needs to be noticed. And that is something that

1972
08:24:05.759 --> 08:24:12.720
often happens in this type of situation. Is when you

1973
08:24:12.959 --> 08:24:18.159
start to relax a couple of parts of your body,

1974
08:24:19.240 --> 08:24:24.000
as we've done with our hands, our eyes and the eyelids,

1975
08:24:25.799 --> 08:24:32.799
and now back of the neck, top of the back,

1976
08:24:34.720 --> 08:24:38.319
upper back, the rest of the body seems to just

1977
08:24:39.720 --> 08:24:49.560
take notice and decide in its own way to start relaxing.

1978
08:24:51.360 --> 08:24:56.799
Other parts of your body start to just become looser.

1979
08:25:01.520 --> 08:25:04.319
I suppose it's kind of like a bit of an avalanche,

1980
08:25:04.520 --> 08:25:09.240
you know, the little ball starts rolling and before you

1981
08:25:09.360 --> 08:25:12.360
know it, the whole of your body is completely relaxed

1982
08:25:12.439 --> 08:25:29.119
and calm. And if you focus on your face, you

1983
08:25:29.240 --> 08:25:36.799
focus on your eyes, your eyelids, your eyebrows, and the

1984
08:25:36.959 --> 08:25:45.520
muscles around your eyes. Maybe you start to notice that

1985
08:25:47.279 --> 08:25:52.360
your forehead is more relaxed than it was. Maybe your

1986
08:25:52.479 --> 08:25:58.279
face is more relaxed. I would say, my entire face

1987
08:25:58.439 --> 08:26:13.240
is more relaxed than it was. So we're going to

1988
08:26:13.319 --> 08:26:20.959
focus now on your shoulders again, just like before. Just

1989
08:26:21.119 --> 08:26:24.959
tell your shoulders. I mean you can do them individuity.

1990
08:26:25.080 --> 08:26:29.040
You can do the right shoulder, left shoulder. I just

1991
08:26:29.200 --> 08:26:33.360
generally do both at the same time. And just tell

1992
08:26:33.720 --> 08:26:36.720
your shoulders as you focus on them in your mind,

1993
08:26:38.080 --> 08:26:43.000
focus on the how they feel. Maybe you can see

1994
08:26:43.119 --> 08:26:50.040
them in your mind's eye. Just tell your shoulders.

1995
08:26:53.240 --> 08:26:54.319
To relax.

1996
08:27:31.520 --> 08:27:46.720
As nice as they relax. But I do notice, I mean,

1997
08:27:47.360 --> 08:27:53.799
especially with my back, is the connection between the different

1998
08:27:53.919 --> 08:28:05.000
parts the back, the shoulders, the neck being all connected

1999
08:28:05.479 --> 08:28:11.919
from being such a large part of your body, it's

2000
08:28:11.919 --> 08:28:20.279
almost hard to separate them from each other. When my

2001
08:28:20.479 --> 08:28:29.319
lower back has started to relax on its own, maybe

2002
08:28:29.360 --> 08:28:34.159
I'm going too slow and that could be an issue

2003
08:28:35.040 --> 08:28:41.799
because we all go at different speeds. And the idea

2004
08:28:41.919 --> 08:28:44.560
at the beginning of this recording was for you to

2005
08:28:44.639 --> 08:28:59.880
be able to just say to yourself, relax without focus

2006
08:29:00.040 --> 08:29:05.799
sit on any particular part of your body, because when

2007
08:29:05.880 --> 08:29:15.680
you know that, telling your hands to relax and your

2008
08:29:15.880 --> 08:29:24.599
hand relax, you tell your eyelids and your eyes, the

2009
08:29:24.759 --> 08:29:34.919
muscles around your eyes, and your eyebrows to relax, and

2010
08:29:35.080 --> 08:29:47.880
they relax. You tell the back of your neck to relax,

2011
08:29:52.639 --> 08:30:10.720
and it relaxes. You tell your upper back to relax,

2012
08:30:20.479 --> 08:30:44.000
and it relaxes. You tell your shoulders to relax, and

2013
08:30:44.159 --> 08:31:11.200
they relax. When you told your hands to relax, they

2014
08:31:11.319 --> 08:31:23.360
relaxed and they continued to relax. When you told your eyelids,

2015
08:31:25.720 --> 08:31:32.759
the muscles around your eyes, your eyebrows to relax, they

2016
08:31:32.840 --> 08:31:47.799
relaxed and continue to relax. When you told the back

2017
08:31:47.880 --> 08:31:51.240
of your neck, focus on the back of your neck

2018
08:31:54.959 --> 08:32:06.840
and told it to relax, it relaxed and continued to relax.

2019
08:32:15.040 --> 08:32:24.119
When you told your upper back to relax, it relaxed

2020
08:32:24.759 --> 08:32:41.080
and continued to relax. As with your shoulders, he told

2021
08:32:41.119 --> 08:32:49.439
your shoulders to relax, and your shoulders relaxed and continued

2022
08:32:54.560 --> 08:32:55.279
to relax.

2023
08:33:00.919 --> 08:33:05.880
And it's not just that, it's.

2024
08:33:08.560 --> 08:33:13.000
That the rest of your body has also been listening,

2025
08:33:14.680 --> 08:33:20.799
and no relaxation has been spreading. So from your eyes,

2026
08:33:21.119 --> 08:33:28.520
the relaxations spread to your forehead, around your face, into

2027
08:33:28.599 --> 08:33:42.439
your skin, into your jaw, into the front and sides

2028
08:33:42.560 --> 08:33:47.319
of your neck, all the way down your chest and stomach.

2029
08:33:54.000 --> 08:34:01.159
Your relaxed hands and shoulders meet up through your arms,

2030
08:34:01.840 --> 08:34:13.880
relaxing your forearms, your upper arms, elbows, your wrists, letting

2031
08:34:14.000 --> 08:34:30.680
go your lower back, your hips, buttocks growing or just

2032
08:34:31.080 --> 08:34:39.680
start to relax, so continue even more comfort spreading through

2033
08:34:39.759 --> 08:34:53.560
your legs all the way down to your ankles, the

2034
08:34:53.720 --> 08:34:59.400
tops of your feet, the side of your feet, and

2035
08:34:59.520 --> 08:35:10.240
the bottom ms of your feet, relaxing into your toes,

2036
08:35:14.040 --> 08:35:38.919
each toe relaxing, calm, lose, and as your body relaxes more,

2037
08:35:39.439 --> 08:36:03.319
your mind becomes slower, more peaceful, to the point where

2038
08:36:05.479 --> 08:36:17.720
if you choose to fall asleep, you can easily do

2039
08:36:17.959 --> 08:36:33.720
that easy drift away because there's nothing going on in

2040
08:36:33.799 --> 08:36:54.759
your mind. Your brain's peaceful, your body continues to rise.

2041
08:37:18.599 --> 08:37:24.119
And with that connection between your body relaxing and the

2042
08:37:24.319 --> 08:37:38.040
word that you say to yourself relax means that you

2043
08:37:38.159 --> 08:37:44.840
don't need to focus on just one part. You can

2044
08:37:45.040 --> 08:37:57.959
just focus on your entire body, saying the powerful word

2045
08:38:02.319 --> 08:38:27.439
relax and observe those familiar sensations of comfort spreading throughout

2046
08:38:27.759 --> 08:38:44.360
your body, loosening and calming and healing every part of

2047
08:38:44.479 --> 08:39:10.759
your body feeling more relaxed. So all you need to

2048
08:39:10.919 --> 08:39:24.919
do from now on is just tell yourself lights and

2049
08:39:25.080 --> 08:39:54.720
observe feeding completely comfortable and calm. So starting now with

2050
08:39:54.919 --> 08:41:19.599
number twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.

2051
08:41:49.400 --> 08:42:29.720
Thirty assassas.

2052
08:42:24.319 --> 08:43:52.400
Well, say.

2053
08:43:28.919 --> 08:44:58.560
Said at.

2054
08:45:00.279 --> 08:45:12.439
As A.

2055
08:45:23.040 --> 08:48:26.000
Nine, Yeah, yeah.

2056
08:48:00.040 --> 08:50:15.959
Said.

2057
08:49:39.599 --> 08:52:26.799
U? Why us.

2058
08:52:19.680 --> 08:53:43.959
Usasta one.

2059
08:53:49.959 --> 08:54:09.799
Two? Cut down ten to one ten nine eight seven

2060
08:54:11.919 --> 08:54:34.520
six five four three two one. And maybe that was

2061
08:54:34.599 --> 08:54:38.759
a bit too quick in order to relax. Maybe it's

2062
08:54:38.759 --> 08:54:44.720
a bit too fast for you to notice the calming

2063
08:54:44.959 --> 08:54:51.799
of your body, maybe even a little bit of pressure there,

2064
08:54:51.959 --> 08:54:55.479
like you're counting down from ten to one. Would you

2065
08:54:55.639 --> 08:54:58.919
expect me to do? Man, expect me to stick go

2066
08:54:59.119 --> 08:55:02.880
with floppy just because you're counting down.

2067
08:55:06.959 --> 08:55:07.159
Two.

2068
08:55:08.200 --> 08:55:12.279
If you try again, but this time, I go this lower.

2069
08:55:14.520 --> 08:55:19.400
This time, as you focus on the whole of your

2070
08:55:19.439 --> 08:55:27.799
body before we focus on your legs, just notice how

2071
08:55:27.919 --> 08:55:42.000
your body does start to feel more relaxed with every

2072
08:55:42.159 --> 08:56:23.919
number that I count down ten nine seven, six five

2073
08:56:34.360 --> 08:57:32.599
four three two one. Wow, And just notice how how

2074
08:57:32.680 --> 08:57:42.759
you feel generally, how your body feels. It's not necessarily

2075
08:57:42.840 --> 08:57:53.080
even about yeah, counting down from ten to one. It's

2076
08:57:53.200 --> 08:58:10.360
that space that you have, that space between being active

2077
08:58:12.720 --> 08:58:23.040
physically or mentally, just sitting or lying down, just being there,

2078
08:58:23.759 --> 08:58:29.240
not doing anything, not saying anything, nor deeding to think

2079
08:58:29.319 --> 08:58:35.240
about anything. So it opens up a space, you know,

2080
08:58:35.439 --> 08:58:39.319
a bit of a space, a gap number.

2081
08:58:41.680 --> 08:58:42.279
Maybe time.

2082
08:58:44.159 --> 08:58:47.720
And the more I came down from the tental one,

2083
08:58:48.840 --> 08:58:56.959
the bigger that gap becomes. So there's that gap of calmness,

2084
08:58:58.400 --> 08:59:13.159
of comfort, laxation. It's a nice feeling. Slow down, and

2085
08:59:13.279 --> 08:59:22.880
it moves those stresses or discomforts physically or emotionally, moves

2086
08:59:23.240 --> 08:59:33.240
them away. H allows you.

2087
08:59:35.959 --> 08:59:36.479
To just.

2088
08:59:39.479 --> 08:59:46.200
Slow down. Someone to count again from ten down to one,

2089
08:59:46.639 --> 08:59:56.840
and notice that gap widening, the gap, And as it widens,

2090
08:59:56.919 --> 09:00:02.799
it's almost like the s yes and attention falls into

2091
09:00:02.919 --> 09:00:03.279
the gap.

2092
09:00:07.319 --> 09:00:07.639
Hmmm.

2093
09:00:16.759 --> 09:00:48.319
It gives you that distance. That's space now m ten nine, six, eight, seven,

2094
09:00:59.400 --> 09:02:00.240
six five four three yeah.

2095
09:02:17.799 --> 09:02:18.040
One.

2096
09:02:29.560 --> 09:02:33.959
Now how does your body feel.

2097
09:02:35.919 --> 09:02:36.080
Now?

2098
09:02:48.799 --> 09:03:01.439
Can you notice that? Do you feeling calmer, the feeling

2099
09:03:03.840 --> 09:03:31.200
more relaxed. As we now focus on your legs, just

2100
09:03:31.360 --> 09:03:52.720
your legs, We're just gonna start with focusing on your thighs.

2101
09:04:07.560 --> 09:04:11.520
Of course, it's not the most exciting thing to be

2102
09:04:11.639 --> 09:04:18.840
doing because I'm sure, like most of your body is

2103
09:04:18.959 --> 09:04:31.279
not not going on right now. Just focusing on the

2104
09:04:31.400 --> 09:04:37.479
whole of your thighs, the tops of your thighs, the

2105
09:04:37.799 --> 09:04:44.439
sides of your thighs, the bottoms of your thighs, your

2106
09:04:44.520 --> 09:04:49.840
outer thighs, and your inner thighs, basically the whole of

2107
09:04:49.880 --> 09:04:57.720
your thigh that leads into your hip and it goes

2108
09:04:58.759 --> 09:05:08.840
down to your knee joints. Now, this is a big area.

2109
09:05:13.360 --> 09:05:18.279
It's a very heavy area. It's very strong, probably the

2110
09:05:18.400 --> 09:05:33.080
strongest muscles in your body or in your thighs. But

2111
09:05:33.119 --> 09:05:40.759
I don't think we perhaps will give enough attention to

2112
09:05:41.000 --> 09:05:54.680
our thighs. Perhaps we don't acknowledge how important our thighs

2113
09:05:54.959 --> 09:06:14.720
are to our lives, how much they actually do for

2114
09:06:14.879 --> 09:06:28.919
us all through our lives. And it may seem sound

2115
09:06:29.040 --> 09:06:34.639
really weird, but I think that all of our body parts,

2116
09:06:37.559 --> 09:06:45.839
especially our thighs, need some TLC, a bit of love shown,

2117
09:06:46.839 --> 09:07:05.040
a bit of acknowledgement, thank you, gratitude for what our

2118
09:07:05.199 --> 09:07:14.519
thighs do for us. And I know this may sound

2119
09:07:14.599 --> 09:07:20.959
a bit strange. Maybe you think why am I surely

2120
09:07:20.959 --> 09:07:23.440
how I should be able in the garden hugging a

2121
09:07:23.599 --> 09:07:31.959
tree or something. Wow, it's hard to set a microphone

2122
09:07:32.040 --> 09:07:35.080
up on a tree. That's why I'm doing this indoors.

2123
09:07:35.120 --> 09:07:38.599
Otherwise I would be outside hugging a tree. Now I

2124
09:07:38.720 --> 09:07:47.480
can't see the television from the tree. If you move

2125
09:07:47.559 --> 09:07:56.879
down to your knees gain such an important part, and

2126
09:07:57.480 --> 09:08:01.919
I think we don't necessarily I'll speak for myself here.

2127
09:08:04.400 --> 09:08:09.480
I don't necessarily appreciate all that my knees do for

2128
09:08:09.639 --> 09:08:16.120
me until I have a problem with my knee. It's occasionally,

2129
09:08:16.160 --> 09:08:21.120
if I ever maybe i'll pash it, or it's aching

2130
09:08:21.319 --> 09:08:27.720
for some reason. It's then that I realize how much

2131
09:08:27.839 --> 09:08:31.480
it does. You know, the benefit of being able to

2132
09:08:32.400 --> 09:08:41.639
use my legs without any kind of physical discomfort is

2133
09:08:42.440 --> 09:08:51.160
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2134
09:08:52.319 --> 09:08:59.319
You know that's comfort. But as you focus on your knees,

2135
09:09:01.480 --> 09:09:07.120
regardless of how your knees feel, you can have that

2136
09:09:07.400 --> 09:09:13.519
sense of gratitude and love to your knees for all

2137
09:09:13.680 --> 09:09:25.879
that they do for you, And you can still have

2138
09:09:26.040 --> 09:09:30.680
that attention on your thighs. Maybe notice how your thighs

2139
09:09:30.839 --> 09:09:44.360
feel maybe you've noticed that they are relaxing more deeply

2140
09:09:51.080 --> 09:09:55.559
as you focus now on the bottoms of your legs,

2141
09:09:56.080 --> 09:10:01.400
your shins, and your calf muscles and the bones between

2142
09:10:01.639 --> 09:10:07.800
your knees and your feet incorporate. And of course your

2143
09:10:07.919 --> 09:10:21.000
ankles so important. Anyone that's had even like the slightest

2144
09:10:21.440 --> 09:10:27.480
sprain of an ankle knows how how much we take

2145
09:10:28.800 --> 09:10:37.599
our ankles for granted. And it's kind of strange in

2146
09:10:37.720 --> 09:10:42.879
a way when you think that. You know, logically, our

2147
09:10:42.959 --> 09:10:46.400
wrists are a lot thinner than the rest of our arms,

2148
09:10:47.519 --> 09:10:51.120
which is okay, it doesn't can't see any problem with

2149
09:10:51.160 --> 09:10:58.440
that because we're just picking stuff up. Our ankles so

2150
09:10:58.639 --> 09:11:08.639
much thinner then the rest of our legs, and from

2151
09:11:08.720 --> 09:11:13.239
a physics perspective or logical even it doesn't really make

2152
09:11:13.400 --> 09:11:21.360
sense that all this weight would ultimately be resting on

2153
09:11:22.239 --> 09:11:31.319
your ankles then leading to your feet, that thin area,

2154
09:11:32.800 --> 09:11:42.440
thin bone. Yeah, it does so much great work. Supports us,

2155
09:11:42.519 --> 09:11:52.480
supports our body for a lifetime, helps us to balance,

2156
09:11:54.879 --> 09:12:07.800
helps you to get around and be mobile. And there's

2157
09:12:07.839 --> 09:12:15.720
the calf muscles. Of course, when I was younger, I

2158
09:12:15.760 --> 09:12:19.040
couldn't see the point in calf muscles didn't seem to

2159
09:12:19.160 --> 09:12:25.080
do anything. Okay, if I walked around on tiptoes, then

2160
09:12:25.279 --> 09:12:29.000
my calf muscles get some work. But of course that's

2161
09:12:29.080 --> 09:12:33.080
not true. The calf muscles are being used whenever we

2162
09:12:33.519 --> 09:12:47.040
use our legs and your shins there to protect your

2163
09:12:47.160 --> 09:12:56.160
lower legs, shaped in a way, almost as a protector

2164
09:12:56.639 --> 09:13:11.360
for the bone, leading of course to your ankles and

2165
09:13:11.480 --> 09:13:18.400
your feet. But we're not going to focus on your feet.

2166
09:13:18.480 --> 09:13:22.879
We're just going to focus on the legs. I realize,

2167
09:13:24.919 --> 09:13:28.800
but now that I've mentioned your feet, you probably focuses

2168
09:13:29.120 --> 09:13:32.160
on them anyway, So maybe I should focus on your

2169
09:13:32.199 --> 09:13:38.040
feet a little bit. You can have them in your

2170
09:13:38.080 --> 09:13:44.480
awareness the same as you have your thighs in your awareness.

2171
09:13:45.319 --> 09:13:49.160
Even though we haven't been focusing on your thighs for

2172
09:13:49.199 --> 09:14:00.239
a few minutes, we've been focusing on your ankles, there's

2173
09:14:00.239 --> 09:14:15.319
still that sensation of comfort in your thighs and this

2174
09:14:15.559 --> 09:14:24.760
that movement of energy because the thighs hold lots of

2175
09:14:24.839 --> 09:14:31.080
different sensations. Of course, there's the muscles, the big straw

2176
09:14:31.239 --> 09:14:43.239
muscles that we have in our thighs, but the skin

2177
09:14:45.160 --> 09:14:49.639
on the outside of the thighs, as in the outside

2178
09:14:49.680 --> 09:14:59.040
of all of our body can be very sensitive, sensitive

2179
09:14:59.239 --> 09:15:12.199
to the type, sensitive to temperature. And inside your thighs

2180
09:15:14.720 --> 09:15:19.480
the bones, there's the muscle, there's the blood, vessels, the

2181
09:15:19.720 --> 09:15:29.720
ar trees, all this stuff that's inside your thighs. I

2182
09:15:29.800 --> 09:15:33.279
guess sometimes it'd be nice if you could actually put

2183
09:15:33.319 --> 09:15:40.639
your fingers inside your thighs and a message, so you

2184
09:15:40.720 --> 09:15:44.239
can message on the outside, of course, but to be

2185
09:15:44.279 --> 09:15:47.680
able to get deep into the muscles, to be able

2186
09:15:47.680 --> 09:15:53.199
to just message inside your thighs, message in the bones

2187
09:15:54.160 --> 09:16:01.720
of your leg massage in or the veins and just

2188
09:16:01.959 --> 09:16:14.680
gently healing your thighs and you could move down message

2189
09:16:14.720 --> 09:16:19.199
and inside your knees. It's a message in those bones,

2190
09:16:20.199 --> 09:16:27.239
but with healing fingertips spreading that healing energy deep into

2191
09:16:27.360 --> 09:16:36.760
the choints of your knees. Of course, there's the back

2192
09:16:37.000 --> 09:16:42.120
of your your knee and the inside crease where your

2193
09:16:42.199 --> 09:16:49.760
knee is. It's a really sensitive area. Really, it feels

2194
09:16:49.879 --> 09:16:53.839
very nice when you stroke it. That might be because

2195
09:16:54.720 --> 09:17:00.279
it's an area that's not really touched very often, almost

2196
09:17:00.360 --> 09:17:06.599
like a hidden part that crease in your legs. It's

2197
09:17:06.680 --> 09:17:13.800
almost it's like a part that has a sensitivity, which

2198
09:17:13.839 --> 09:17:24.279
is a little bit different. Of course, it's protected by

2199
09:17:24.360 --> 09:17:35.760
your legs, So you can imagine putting your fingers into

2200
09:17:35.879 --> 09:17:45.559
that crease in your legs. Folded in between your legs,

2201
09:17:46.279 --> 09:17:50.879
you can just massage with your fingertips. Imagine your fingertips

2202
09:17:51.000 --> 09:18:01.480
going inside, massage in the muscle tissue. You can of

2203
09:18:01.639 --> 09:18:08.680
course field the bones of your knees, healing through your fingertips,

2204
09:18:16.120 --> 09:18:21.400
and then as you go down to your calf muscles,

2205
09:18:21.800 --> 09:18:23.519
and that's the part I'd like to be able to

2206
09:18:24.360 --> 09:18:31.680
really put my fingertips deep inside my calf muscles, massage

2207
09:18:31.800 --> 09:18:40.879
in every single tissue of that muscle, healing every part.

2208
09:18:46.839 --> 09:18:52.919
And then doing the same for my shins, massage in

2209
09:18:53.800 --> 09:19:01.519
gently stroking the bones, gently stroking them in a loving way,

2210
09:19:02.800 --> 09:19:09.199
because they deserve to be treated as the precious bones

2211
09:19:09.279 --> 09:19:13.919
that they are, Because our legs are so precious as

2212
09:19:14.000 --> 09:19:18.680
in all the other parts of our body, the more

2213
09:19:18.760 --> 09:19:32.319
precious of any chore on the planet. When when you

2214
09:19:32.519 --> 09:19:44.720
start to think about your legs in this way, it

2215
09:19:44.800 --> 09:19:54.440
can change your perspective. It might sound a bit a

2216
09:19:54.559 --> 09:19:59.800
bit silly to start with the idea of having love

2217
09:20:00.360 --> 09:20:09.639
for your legs, showing appreciation for your thighs, want them

2218
09:20:09.720 --> 09:20:13.599
to be able to put your hands in your thighs,

2219
09:20:15.559 --> 09:20:22.040
the message the muscles and the bones, and to get

2220
09:20:22.080 --> 09:20:31.080
your fingers deep in there, releasing all tension. Just to show.

2221
09:20:32.720 --> 09:20:40.080
How much you care about your legs, how much you

2222
09:20:40.199 --> 09:20:43.639
care for what your legs do for you.

2223
09:20:45.199 --> 09:20:57.319
Regularly, your knee, your cars, your ankles, the strength of

2224
09:20:57.440 --> 09:21:05.519
your ankles considering how thin they are compared to the

2225
09:21:05.599 --> 09:21:13.319
rest of your legs, especially your thighs. Yeah, this so strong,

2226
09:21:14.839 --> 09:21:29.279
so flexible, absolutely amazing things. Your ankles are truly a

2227
09:21:29.440 --> 09:21:40.239
gift because of what they do for you, supporting all

2228
09:21:40.480 --> 09:21:47.360
that weight, regardless of how what weight you are, even

2229
09:21:47.400 --> 09:21:52.000
if you're only ate stone, there's still a lot of

2230
09:21:52.160 --> 09:21:59.160
weight for these little ankles. Now, I'm a lot heavier

2231
09:21:59.239 --> 09:22:08.919
than eat stone. Double that. Yeah, my ankles support my

2232
09:22:09.040 --> 09:22:16.319
body all the time. Whether they do give off a

2233
09:22:16.480 --> 09:22:21.839
sigh of relief when I sit down, that's in fact,

2234
09:22:21.879 --> 09:22:30.879
my whole legs do. My feet feet also go my

2235
09:22:31.040 --> 09:22:54.440
toast clap. I'm so happy. Your legs.

2236
09:22:56.000 --> 09:23:04.160
Really are amazing. And I know talk about talking about

2237
09:23:04.279 --> 09:23:05.760
your legs is probably.

2238
09:23:07.959 --> 09:23:11.800
Possibly one of the most most boring things I've ever

2239
09:23:12.440 --> 09:23:20.720
heard anyone say. Possibly you're boring or not. Everything I

2240
09:23:20.879 --> 09:23:36.760
said is true. Your legs are amazing. Your legs deserve

2241
09:23:37.839 --> 09:23:56.440
not just respect, they deserve to relax deeply. They deserve

2242
09:23:56.680 --> 09:24:01.559
to take some time out of the day to just

2243
09:24:01.959 --> 09:24:38.120
let go completely. The legs really can relax. And because

2244
09:24:38.199 --> 09:24:42.120
the legs are so such a most you know, very

2245
09:24:42.199 --> 09:24:47.919
important part of your body, and your relax your legs,

2246
09:24:48.040 --> 09:24:55.239
the rest of your body also naturally follows in that

2247
09:24:59.000 --> 09:25:09.800
journey of com But I can feel it in my hips.

2248
09:25:11.199 --> 09:25:18.239
My hips feel really loose, and also my light.

2249
09:25:18.160 --> 09:25:18.760
Back as well.

2250
09:25:20.800 --> 09:25:26.519
My light back really feels it feels stretched, even though

2251
09:25:26.559 --> 09:25:30.199
I'm just sitting in a chair and there's no stretching

2252
09:25:32.879 --> 09:25:35.720
as far as I'm aware that I'm doing. But it's

2253
09:25:35.760 --> 09:25:38.639
almost as if the muscles are just relaxed so much

2254
09:25:39.879 --> 09:25:45.440
that there is a natural stretch as the tension has

2255
09:25:46.360 --> 09:26:06.800
reduced a lot. And I'm now going to count down

2256
09:26:06.919 --> 09:26:16.319
from ten downs to one, and you can continue to

2257
09:26:16.519 --> 09:26:47.480
fill wonderfully relaxed. Ten nine, eight, seven, six, five, four

2258
09:26:50.800 --> 09:27:17.519
three two relaxed. So I'm just gonna count down and

2259
09:27:17.720 --> 09:27:22.199
fire down to one. And as a countdown, if you

2260
09:27:22.360 --> 09:27:29.239
just focus on the numbers, just the numbers counting down,

2261
09:27:30.319 --> 09:27:39.440
and notice how you feel in this moment as you

2262
09:27:39.599 --> 09:27:47.120
hear the numbers counting down, knowing that those numbers counting

2263
09:27:47.199 --> 09:27:57.360
down represents you feeling calmer, not just in your body,

2264
09:27:57.519 --> 09:28:05.879
but also relaxing your mind. I just notice how you felt.

2265
09:28:06.760 --> 09:28:12.680
There's nothing to do, there's nothing to say, there's nothing

2266
09:28:12.800 --> 09:28:55.800
to think about, starting with number five, four, three, two one.

2267
09:29:05.279 --> 09:29:17.720
And as you notice the gradual letting go the tension

2268
09:29:17.959 --> 09:29:25.080
in your body, you may also begin to notice and

2269
09:29:25.239 --> 09:29:34.239
be aware of how your mind is starting to slow down.

2270
09:29:36.760 --> 09:29:43.080
This is just a natural thing that happens. It's not

2271
09:29:43.319 --> 09:29:48.480
really a special procedure. It's just natural because as your

2272
09:29:49.800 --> 09:29:55.800
body relaxes, your mind also starts to relax. And the

2273
09:29:55.879 --> 09:29:59.519
more your mind relaxes, the more your body relaxes. It's

2274
09:29:59.639 --> 09:30:11.760
just a continuous circle of relaxation. And there's that calmness

2275
09:30:11.959 --> 09:30:19.160
that comes from relative quietness. You know, even even if

2276
09:30:19.199 --> 09:30:26.680
this background sounds either your side online, it's still going

2277
09:30:26.839 --> 09:30:31.879
to be quite calm. You know, you haven't got the

2278
09:30:32.000 --> 09:30:37.160
television on, there's no music in the background, unless you're

2279
09:30:37.199 --> 09:30:38.839
listening to the recorded with music.

2280
09:30:38.959 --> 09:30:46.160
Of course, you're very likely not going to be sitting

2281
09:30:46.199 --> 09:30:47.519
in a room with other people.

2282
09:30:48.480 --> 09:30:53.080
Of Course, you might be but generally it's more ideal

2283
09:30:53.160 --> 09:30:58.160
if you can do this on your own, so no distractions,

2284
09:31:04.360 --> 09:31:17.279
and when you stop thinking about stuff, relaxation automatically rises,

2285
09:31:19.680 --> 09:31:30.400
a sense of comfort starts to grow, and without trying

2286
09:31:30.480 --> 09:31:41.519
to build it up into something fantastical, something magical, this

2287
09:31:41.720 --> 09:31:51.680
is just a natural process, something that's easy to accomplish.

2288
09:31:54.480 --> 09:31:58.080
In fact, it's almost in the sense.

2289
09:31:57.839 --> 09:32:04.120
Of relaxing and play happens really when you put no

2290
09:32:04.319 --> 09:32:05.440
effort into it.

2291
09:32:06.440 --> 09:32:12.120
It's not something that you can really force. It's something

2292
09:32:12.279 --> 09:32:23.040
that happens naturally. And parts of the process of this

2293
09:32:23.319 --> 09:32:35.279
recording and others is simply two allow you to take

2294
09:32:35.319 --> 09:32:39.279
advantage of this space.

2295
09:32:41.519 --> 09:32:42.239
This time.

2296
09:32:45.199 --> 09:32:45.760
It's just.

2297
09:32:49.919 --> 09:32:50.239
Let go.

2298
09:32:53.360 --> 09:33:01.559
To just be here, to be in tune with how

2299
09:33:01.680 --> 09:33:15.040
you feel, yet with the intention of wanting to relax

2300
09:33:15.199 --> 09:33:26.519
deeply and maybe even to fall asleep, depending on what

2301
09:33:26.720 --> 09:33:32.839
it is that you wish for yourself in this moment.

2302
09:33:39.839 --> 09:33:49.199
As we know, relaxing is the majority of the process

2303
09:33:49.319 --> 09:33:54.480
of fallen asleep. The actual falling asleep part is a

2304
09:33:54.639 --> 09:34:02.400
tiny bit at the end. The deeper relaxed you become,

2305
09:34:06.360 --> 09:34:24.040
the easier you find yourself drifting. But you can also

2306
09:34:24.599 --> 09:34:42.160
choose stay focused on my voice and really enjoy the process,

2307
09:34:46.559 --> 09:35:18.440
gradually relaxing each muscle in your body endlessly and just

2308
09:35:19.080 --> 09:35:25.239
observing the sensation.

2309
09:35:30.519 --> 09:35:31.480
I'm letting go.

2310
09:35:37.919 --> 09:35:45.319
Completely. This time.

2311
09:35:45.400 --> 09:35:53.639
I'll go a count from six down to one, and.

2312
09:35:53.919 --> 09:36:04.360
You can notice your mind calm down more with each number.

2313
09:36:06.319 --> 09:36:08.000
You hear me say.

2314
09:36:12.440 --> 09:36:18.360
Naturally fin calm slow.

2315
09:36:22.279 --> 09:36:22.879
Ba s.

2316
09:36:29.000 --> 09:37:16.360
Six, five, four.

2317
09:38:17.800 --> 09:38:55.279
S W.

2318
09:39:16.599 --> 09:39:23.639
Being aware help you wind to suit.

2319
09:39:25.559 --> 09:39:51.959
Right down, sinking deeply into relaxation, and as you frecuous

2320
09:39:52.040 --> 09:40:06.279
only wind my notice stuff the there's some thoughts still there, maybe.

2321
09:40:06.199 --> 09:40:07.919
Some stubborn thoughts that.

2322
09:40:10.400 --> 09:40:15.919
For some reason perhaps need your attention.

2323
09:40:22.839 --> 09:40:24.239
That's what you can do is.

2324
09:40:29.760 --> 09:40:31.720
Send love to those thoughts.

2325
09:40:35.040 --> 09:40:37.519
Sprinkle those thoughts.

2326
09:40:41.720 --> 09:40:42.239
With love.

2327
09:40:44.000 --> 09:40:50.160
I do petals from a flower. Just sprinkle over them bettles,

2328
09:40:50.239 --> 09:40:51.239
feel good love.

2329
09:40:53.400 --> 09:40:58.120
Towards those thoughts, to let those thoughts known that.

2330
09:41:00.480 --> 09:41:00.639
More.

2331
09:41:00.680 --> 09:41:06.519
Abandon the number. You just need them to be quiet,

2332
09:41:09.559 --> 09:41:17.360
to just calm down, slow down, lands.

2333
09:41:17.160 --> 09:41:21.919
Down and now.

2334
09:41:29.639 --> 09:41:32.760
So as you fot the sun, those are meaning for

2335
09:41:32.959 --> 09:41:38.440
us to count down this time from seven down to one.

2336
09:41:40.160 --> 09:41:54.040
Each number, just imagine sprinkling those flower petals of love, kindness,

2337
09:41:55.680 --> 09:42:01.199
gratitude to his thoughts.

2338
09:42:06.160 --> 09:42:16.639
Your allow them to just not away relax deeply deaf

2339
09:42:16.760 --> 09:42:30.720
a number, but his thoughts will become more and more relaxed,

2340
09:42:36.360 --> 09:42:41.839
starting the number seven.

2341
09:43:00.760 --> 09:45:07.599
Six M.

2342
09:45:12.919 --> 09:45:25.120
Fish m only

2343
09:45:33.519 --> 09:45:38.959
M m