June 10, 2025

(no music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025

(no music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025
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WEBVTT

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Hello, and welcome to jasonnew Land dot com. My name's

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Jason new Land. Please only listen when you can safely

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close your eyes. There's nothing for you to do. I'm

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just gonna whisper in your ear. I'm gonna relax. We're

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gonna feel sleepy because whispering activates that part of your

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brain that knows, that recognizes it's time to let go. Hm,

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it's time to let go of everything because there's nothing

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to think about, nothing to be concerned with. When you relax.

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Deeply, you take a break, you step back.

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From that stuff. You give yourself permission to rest because

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you deserve this opportunity to feel more relaxed. And as

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you focus on your mind, noticing what kind of thoughts

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are going on there, maybe being aware of the speed

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of the thoughts, and perhaps my voice is much slower

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than the speed of the maybe your internal dialogue. So

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maybe as an idea, you could start to match your

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own internal chatter.

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With mine.

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Nor my internal chatter, but my voice. Now, there's no

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way you'd know what my internal chatter was like as there. Really,

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I'll be honest, there's not much going on inside my head.

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It's almost like my internal voice is my external voice.

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It's the same the same speed, which means I'm probably

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very slow. But as your internal voice slows down, maybe

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to the speed of my voice, it may feel unusual

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to start with. It may even be a bit annoying

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if you're not used to it. And I understand that

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at times you wouldn't want to be thinking this slowly,

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But this is a time when you're relaxing.

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And when you're.

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Ready to just drift off. A nice, slow, soft voice

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can be more conducive to relaxing your body, because when

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you're mind feels more relaxed, your body feels more relaxed,

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and in turn, when your body feels relaxed, your mind

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also feels more relaxed. It goes full circle. It's quite

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a good positive thing. The more relaxed you feel, the

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more relaxed you feel. Continuing, Sometimes you may not even

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be aware of just how much you need this relaxation

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in your life. You may not have been aware or

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even cared in the past the benefits that you gain

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from allowing the muscles in your body to listen to

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my voice and let go of all that stress, let

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go of that tension, and you don't have to try

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and do anything, just allow it to occur naturally, just

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by listening to my voice, almost as if the energy

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from my voice is just spreading through your body, through

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your face into the top of your head, moving all

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the way down, relaxing every single muscle in your face,

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your eyes, your jaw, your mouth, tongue, your neck, shoulders

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and arms, your hands and fingers, chest and stomach, your back,

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your hips, your buttocks and groin, your legs, and your

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feet and toes, all relaxing in their own way and

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in their own time because there's no pressure, there's no

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effort involved.

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It's just you.

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And me, and I'm the one doing the talking. You're

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the one listening. And even though you're listening, you may

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start to notice that your mind.

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Begins to drift.

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Not because I'm extremely boring, because obviously I'm super exciting

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to listen to. That just seems to be something that

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happens when your mind relaxes deeply, When the muscles of

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your eyes relax deeply, When you jore relaxes deeply, when

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you tell.

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Relaxes deply.

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In the back of your neck.

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Relaxes d plea, when the sids of your neckxis.

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D PA.

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When the front of your neck and your throat realsis

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d BLI when you shoulders.

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Rights D plea.

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When your upper arms reals D play.

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When you're elbows.

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Relaxs D.

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Play when your forearms relaxs D play.

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When your wrists do play when your chest.

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Exist D.

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Play in your stomach.

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Right excess D play in your upper back.

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Reis D play.

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When the middle of your back.

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Exist D.

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Play when your lower back.

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Really exist.

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Da blae.

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M hm.

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When your hips.

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Relax D b when you crying.

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Reus d.

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Ba mm hmmm, when your buttocks.

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Real D play.

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When you.

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Thighs really.

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D play.

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Ow when you knees really D play when your shins

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relad play when your calf muscles.

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Relax, D.

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Play when your ankles.

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Mhm reals.

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D play when the heels your feet.

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Res D play.

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When the tops slee your feet rects D play were

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in the buttons off your feet.

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Really do.

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Play mhm when your toes.

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Relis D.

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Play sure short.

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Reals D play they show upper arms.

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Really do.

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Play h.

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Initial armpits.

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Reallys D play.

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Shr elpers.

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Reallys D.

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Pays your forms.

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Relax D pay.

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As your wrists.

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Rights D pay.

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Mm hmm, that's the backs.

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A few hands.

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Ris d pay, it's the palms, few hands.

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H plcts day play, it's your toes in the ftual.

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Day play.

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Maybe you can.

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Feel that connection between your toes and your fingers, perhaps

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causing your tars and your fingers to feel ef and

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more peaceful, ef and more peaceful. Maybe you can feel

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that connection between your elbows and your knees, causing you

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to feel even calmness and stillness.

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In your elbows.

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And your knees.

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Maybe you can feel.

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That connection between your shoulders and your hips issious shoulders

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and your hips. Really really feel so much more.

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Relaxed, ninety sen.

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Just now come.

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You feel.

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Relaxed, really relaxed, peaceful.

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Maybe you feel that your mind.

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It's not any.

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Sold down.

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Peaceful, so there's not much.

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Going on.

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Now you allow yourself to continue to.

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Drift even deeper into this sensation of deep deep.

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Comfort, deep deep, so calm.

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M hm and lose.

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And you can.

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Enjoy this feeling so relaxed, everything is so still, so

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peaceful and tranquil.

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Mm hm.

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Maybe all you want.

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To do is just drift away, if you haven't already.

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Do that.

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Now all of your internal organs can be affected an

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extrainin positive way.

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By my voice, Sir, A super peaceful SERMs.

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It feels.

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Really pleasant to yourself.

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This time, relax in a more deep and meaningful way,

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maybe in a way that can not just allow you

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to feel calmer now and throughout the time we spend

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together here, not just relaxed at the end of the

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recording when it's finished and you can enjoy that sense

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of comfort and peace, but also I think it would

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be nice to have those feelings of relaxation continue for

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longer after the recording has ended, so that you can

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still benefit from listening to my voice, maybe in a

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few hours time, perhaps tomorrow, and then by listening regularly,

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especially if you find like some people do and myself

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as well. Sometimes I find one particular recording that really

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resonates with me, and I just listen to it over

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and over again every morning, every evening. There was this

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recording from We're going back to about nineteen ninety nine.

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

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kind of was hypnosis really, and I managed to find

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it again and it still has the same effect on me.

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

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

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to her in the morning and in the evening. And

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I knew before even pressing the play button that as

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soon as I've done that, pressed the play button. This

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is in the days of CD players, pressed the play button,

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if that it might have even been a tape tape recorder,

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I'd lie down on the bed and then even without

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

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

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and the muscles just almost went into automatic relaxation, and

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I remember my mind would slow down.

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Now.

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Now, I was listening to this recording in the early

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days of learning hypnosis, and long before I ever made

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

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doing that till two thousand and six, 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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may feel the same. Some people have been listening to

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me for over a decade. Maybe not solidly, obviously not

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

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Some people maybe listen every day. There's 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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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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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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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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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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

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my hands our feeling.

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Now.

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And when it comes to potentially drifting off to sleep,

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

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drowsy when I make these recordings. I also notice, yes,

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my mind drifting. In fact, at times I've actually fallen

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asleep without even noticing, and then I carry on talking

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it's only when I listen back to do the editing

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

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I remember talking. This snoring was a pig turned up.

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That's why I sound like when I snow. How I

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get really into the whole experience. I don't know how

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you feel. How relaxed do you feel in your feet,

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how relaxed you feel in your hands. I have noticed

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more and more that the more relaxed, deeper level of

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comfort you feel, the easier you're breathing becomes. It's almost

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like that additional muscle relaxation. So this allows you to

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breathe easier without necessarily focusing on your breath. However, being

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able to notice the ease in which you breathe so naturally,

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you breathe so very easily and smoothly. Whenever I imagine

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my breathing improving, when I've got my eyes closed, I

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tend to visualize a beautiful field with trees and flowers

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producing all that life giving oxygen. It feels nice too,

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

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enjoying that feeling of peace serenity with a joyful heart,

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

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so deeply, peaceful, completely unattached to any thoughts whatsoever in

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

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Slowed down because nothing really requires your attention. You can

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enjoy the physical sensations of allowing the stress drip out

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of your body, dripping out of every part of your

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body and being released from your brain in your mind

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slowly but surely. The muscle sing legs relax so very deeply,

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reacts so deeply, and the feelings, the pleasant feelings in

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your arms and shoulders, deepening each which parts of your

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body further and deeper and deeper, noticing the feelings in

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

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

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

255
01:00:20.400 --> 01:00:21.840
Even when you.

256
01:00:24.840 --> 01:00:49.599
Focus on your mind, your mind becomes beve and slower,

257
01:01:04.920 --> 01:02:25.199
beven deep, relaxing, so very slow. Your stomach ta's for

258
01:02:25.559 --> 01:02:26.599
in you's stomach.

259
01:02:48.800 --> 01:02:49.440
Look back.

260
01:02:54.880 --> 01:03:23.719
Notice notice how relaxed you'd now feel in the hole

261
01:03:24.079 --> 01:03:56.880
of your back. Your spy from your brain all the

262
01:03:57.000 --> 01:04:04.440
way down the middle of your back, back sending and

263
01:04:04.960 --> 01:04:40.000
receiving millions of messages every day. Deepcomfort increasing deeply relaxed

264
01:05:10.079 --> 01:05:49.880
your knees, spreading these signals down a spinal cord into

265
01:05:50.480 --> 01:06:09.920
every part of your body, Mr. Shins and your calf muscles.

266
01:06:37.119 --> 01:07:05.840
We're outbos feelings of peace and tranquility. Tea spreading through

267
01:07:06.039 --> 01:07:23.360
your body, tips of your toes, to your eyes, your fingers,

268
01:07:27.719 --> 01:07:29.480
all the way till your lower back.

269
01:07:31.519 --> 01:07:42.199
M the tinker.

270
01:07:44.480 --> 01:08:55.159
Datinker, peace drift in mind, just wandering away, happy to

271
01:08:55.479 --> 01:09:59.680
let go, that go completely, Let go so tranquil, no

272
01:10:00.079 --> 01:10:32.000
old body enjoying a sensor, Lett him.

273
01:10:31.920 --> 01:11:45.920
Go, heven more, be.

274
01:12:20.800 --> 01:13:02.720
Enjoying the space, this space of peace and safety. So

275
01:13:03.279 --> 01:15:01.800
firy f lix, lets he go. Maybe we can just

276
01:15:04.720 --> 01:15:13.520
focus on the different parts of your body, just to

277
01:15:13.840 --> 01:16:42.640
notice your forehead and your eyes mutual, so loose, noticing

278
01:16:42.880 --> 01:18:15.199
the sense of complete freedom, absolute freedom, bri dresting peace,

279
01:18:15.600 --> 01:18:53.399
for energy, peace to breathe.

280
01:18:56.720 --> 01:19:28.680
So much easier, assassa.

281
01:19:40.680 --> 01:20:13.239
Yes, you may have or may not have noticed your

282
01:20:13.520 --> 01:21:15.600
mind drifting peaceful mony, even more deeply in the direction

283
01:21:15.840 --> 01:21:33.600
of total blissful pace, blissful pace.

284
01:22:01.880 --> 01:22:02.720
To raft.

285
01:22:50.399 --> 01:24:01.000
Out to pace, come soup, com let him go, peace

286
01:24:01.960 --> 01:25:12.079
with mind relaxed forty so relaxed, so relaxed. Your body

287
01:25:12.880 --> 01:25:44.680
feels almost invisible, so very relaxed. I'm peaceful, so.

288
01:25:52.439 --> 01:25:52.840
Pa so.

289
01:26:16.359 --> 01:26:39.760
Like Moss.

290
01:26:52.279 --> 01:26:58.520
And you could start to notice that you are feeling

291
01:26:58.920 --> 01:27:10.119
more relaxed, even though I've not purposely focused your mind

292
01:27:11.119 --> 01:27:18.640
upon that sense of physical comfort that is growing within

293
01:27:18.800 --> 01:27:27.920
you throughout your body, and your mind starts to slow down,

294
01:27:32.840 --> 01:27:40.039
and that could be almost in recognition of I guess

295
01:27:40.439 --> 01:27:52.920
my speech not being particularly fast, and things just generally

296
01:27:54.640 --> 01:28:05.640
feel calmer. Just by listening to my voice, you give

297
01:28:05.720 --> 01:28:12.600
yourself an opportunity to take a break from the day,

298
01:28:14.760 --> 01:28:22.239
take a break from your life as it is, and

299
01:28:22.439 --> 01:28:30.159
to give yourself a rest, giving yourself permission to take

300
01:28:30.279 --> 01:28:35.800
some time off and to allow your body to relax

301
01:28:37.520 --> 01:28:45.439
and allow your mind to slow down, which in turn

302
01:28:48.079 --> 01:28:53.680
releases the tension any stresses that you had in your body,

303
01:29:00.000 --> 01:29:04.399
almost as if the parts of your body just open up,

304
01:29:05.760 --> 01:29:17.359
allowing the negativity out and at the same time replacing

305
01:29:18.239 --> 01:29:27.760
that negativity with positive heathing energy, which then fills your

306
01:29:27.840 --> 01:29:39.640
body up and your mind to also starts to appreciate

307
01:29:40.560 --> 01:29:58.880
those feelings of increasing confidence, an almost uplifting feeling positive healing,

308
01:30:02.079 --> 01:30:10.640
an energy that spreads through your body like a wave

309
01:30:12.960 --> 01:30:25.119
of comfort. And all this comes from just allowing yourself

310
01:30:27.920 --> 01:30:33.119
a few minutes, maybe half an hour, however long you

311
01:30:33.239 --> 01:30:45.800
want it to be, to just rest and allow your

312
01:30:45.960 --> 01:30:55.800
mind and your body to almost reset itself to the

313
01:30:56.520 --> 01:31:12.399
settings of comfort and relaxation, calmness, which allows more room

314
01:31:12.880 --> 01:31:25.920
for feelings of pleasure and happiness to move around your

315
01:31:26.000 --> 01:31:34.439
body and into your mind, almost as if your mind

316
01:31:34.560 --> 01:31:45.159
and your body are sinking together, almost mirroring each other

317
01:31:46.199 --> 01:31:58.239
with that growing positivity and calmness, And it feels nice.

318
01:32:00.640 --> 01:32:06.680
It really does feel nice to know that you are

319
01:32:06.680 --> 01:32:16.880
the one that has allowed yourself to feel more comfort

320
01:32:20.119 --> 01:32:22.960
and to experience.

321
01:32:24.720 --> 01:32:25.880
More at this.

322
01:32:27.640 --> 01:32:42.800
Deep relaxation spreading throughout your body. And as I focus

323
01:32:44.399 --> 01:32:50.119
on each part of your body, you can notice that

324
01:32:50.359 --> 01:33:04.880
that part becomes even more relaxed just by focusing on it,

325
01:33:07.600 --> 01:33:21.159
becomes even more calm and comfortable just by focusing. And

326
01:33:21.399 --> 01:33:26.880
as I move down your body, starting at your head,

327
01:33:29.600 --> 01:33:36.279
the parts that you've already focused on will continue to

328
01:33:36.479 --> 01:33:44.119
relax deeply, and those parts that we've not yet focused

329
01:33:44.159 --> 01:33:57.479
on or just automatically release any remaining tension in anticipation

330
01:33:57.920 --> 01:34:10.960
of even more comfort about to come. Now, I'm going

331
01:34:11.000 --> 01:34:17.920
to start by focusing on your forehead. Just being aware

332
01:34:18.279 --> 01:34:26.840
of the feelings of your forehead and any background sounds

333
01:34:28.640 --> 01:34:33.479
like mister Herbert the Pigeon can just allow you to

334
01:34:33.680 --> 01:34:40.920
feel even more relaxed. Just means you're in the moment.

335
01:34:44.039 --> 01:34:49.359
This isn't this isn't a sterile environment. This is the world.

336
01:34:52.840 --> 01:34:58.880
I live in the countryside, so there's lots of nature

337
01:34:59.399 --> 01:35:09.880
sounds around. So as you focus on your forehead, just

338
01:35:10.159 --> 01:35:17.920
notice how it becomes even more relaxed as you focus

339
01:35:20.239 --> 01:35:24.720
only on my voice and that part of your body.

340
01:35:29.920 --> 01:35:38.199
Moving down to your eyes, focusing on your eyes, noticing

341
01:35:40.680 --> 01:35:50.359
how your eyelids feel so heavy yet so light at

342
01:35:50.439 --> 01:36:00.399
the same time, and all the muscles around your eyes relaxingly.

343
01:36:05.079 --> 01:36:12.720
Moving your focus down to your mouth, your lips, your tongue,

344
01:36:13.960 --> 01:36:21.880
your teeth, and your gumbs, the whole of your mouth relaxing,

345
01:36:25.399 --> 01:36:35.640
calm and loose. As you focus now on your jaw,

346
01:36:38.680 --> 01:36:42.239
not just the parts of your jaw near your mouth,

347
01:36:43.239 --> 01:36:47.479
your chin, but all the way up the size of

348
01:36:47.560 --> 01:36:54.239
your face to your ears, the hole of your jaw,

349
01:36:56.880 --> 01:37:24.000
feeding more relaxed and calm, focusing on your neck, the

350
01:37:24.119 --> 01:37:31.640
front of your neck and your throat relaxing and loose

351
01:37:32.399 --> 01:37:41.960
and calm. The side of your neck, the right and

352
01:37:42.199 --> 01:37:54.840
left side of your neck relax and lease and calm.

353
01:38:01.199 --> 01:38:07.880
And now the back of your neck, focusing on the

354
01:38:08.159 --> 01:38:18.560
back of your neck, letting go of any tension that

355
01:38:18.760 --> 01:38:27.640
may have been there before, and enjoying that sense of

356
01:38:28.640 --> 01:38:39.279
increasing comfort and release that you can experience in the

357
01:38:39.439 --> 01:38:51.680
back of your neck. Moving down your back and moving

358
01:38:51.920 --> 01:38:56.279
either side of your spine right from the top of

359
01:38:56.359 --> 01:39:01.880
your back all the way down to the bottom of

360
01:39:02.000 --> 01:39:18.960
your back down to your lower back. And as you

361
01:39:19.199 --> 01:39:26.520
move up and down your spine, you can feel the

362
01:39:26.720 --> 01:39:41.760
muscles either side of your spine relaxing even more. And

363
01:39:41.920 --> 01:39:48.600
as those muscles relax, that sense of comfort starts to

364
01:39:48.840 --> 01:39:59.239
spread outwards from your spine into both sides of your back,

365
01:40:03.039 --> 01:40:06.720
the top of your back, the middle and your lower back.

366
01:40:10.279 --> 01:40:17.399
And as you scan gently and slowly up and down

367
01:40:17.600 --> 01:40:22.640
your back, there's the muscles in the top of your

368
01:40:22.760 --> 01:40:32.680
back relax and become looser. The muscles in the middle

369
01:40:32.760 --> 01:40:40.039
of your back also seem to just almost divide from

370
01:40:40.119 --> 01:40:53.880
each other, separating and almost melting, and in your lower back.

371
01:40:57.640 --> 01:41:05.159
It seems to be an extra special thing. Then of comfort,

372
01:41:10.439 --> 01:41:16.600
the spreads into your hips, sit down your lower back,

373
01:41:16.920 --> 01:41:24.880
into your hips, into the area where your cocksicks are,

374
01:41:28.439 --> 01:41:34.640
and into your buttocks, and all those muscles that spread

375
01:41:37.359 --> 01:41:47.119
from your lower back into your hip area start to melt,

376
01:41:51.560 --> 01:42:04.079
start to really let go, and you nowhere about to

377
01:42:04.560 --> 01:42:11.279
focus on your shoulders. Your back and your spine will

378
01:42:11.399 --> 01:42:32.600
continue to let go, continue to relax so calmly, and

379
01:42:32.680 --> 01:42:38.119
if you focus on your shoulders, you may notice that're

380
01:42:38.359 --> 01:43:13.760
already feeling really loose, already feeding calm and fear. Those

381
01:43:13.960 --> 01:43:28.760
muscles then move from your neck into your shoulders, feel

382
01:43:29.239 --> 01:43:58.039
so soft and gentle, so smooth and calm, and the

383
01:43:58.279 --> 01:44:11.760
feeling in your shoulders seems to spread deep into your shoulders,

384
01:44:13.800 --> 01:44:23.039
that sense of relaxation, not just traveling deeply into your muscles,

385
01:44:26.520 --> 01:44:39.680
but also relaxing the bones and moving all away to

386
01:44:39.960 --> 01:44:48.920
underneath your arms, relaxing a whole area between the tops

387
01:44:49.000 --> 01:45:03.079
of your shoulders and underneath your arms. He Then you

388
01:45:03.199 --> 01:45:16.720
feel so relaxed and comfortable in your shoulders, which sends

389
01:45:17.039 --> 01:45:38.520
that deep healing message into your arms, and you may

390
01:45:38.760 --> 01:45:44.039
feel almost as if your arms are not even there.

391
01:45:45.560 --> 01:46:02.000
Because they're so relaxed, so deeply relaxed, so.

392
01:46:06.239 --> 01:46:22.640
So calm, so.

393
01:46:29.359 --> 01:46:44.439
Pose, not feeling, spreading all the way down your arms

394
01:46:47.159 --> 01:47:16.239
to elbows, including your elbows, circumforts, spreads or away into

395
01:47:16.600 --> 01:47:35.159
rests of forearments, and your rests so heavy, yet at

396
01:47:35.319 --> 01:47:36.399
the same.

397
01:47:37.279 --> 01:47:45.960
Time so light.

398
01:47:49.000 --> 01:48:15.439
And gentle, freaky.

399
01:48:15.680 --> 01:48:15.800
Si.

400
01:48:18.319 --> 01:48:19.319
Now on.

401
01:48:22.000 --> 01:49:15.640
Your hands, my hands, so peaceful in your hands. There's

402
01:49:15.680 --> 01:49:38.520
a sense of real peace. It just seems to I

403
01:49:38.720 --> 01:50:17.159
feel so familiar when your hands relax deeply. Else the

404
01:50:17.439 --> 01:51:55.119
things you things, sadly a thing you tips, maving your

405
01:51:55.199 --> 01:52:24.880
attention to refront to your body, so comfortable, move man,

406
01:52:25.039 --> 01:53:49.319
your focus, your legs, love mus souls.

407
01:53:51.079 --> 01:54:09.920
In your thighs, your knees.

408
01:54:13.600 --> 01:55:44.000
So relaxed, the calf muscles and just shains compasia four

409
01:56:50.920 --> 01:57:19.800
faith your feet, sir, peaceful, so calm, so peaceful, so calm,

410
01:57:49.880 --> 01:58:14.359
sup peaceful, so calm, so peace fall RelA same.

411
01:58:19.399 --> 01:58:34.119
Peace fall, so calm, loving that.

412
01:58:34.520 --> 01:58:44.960
Deep relaxation to spread your chest, in your stomach, so

413
01:58:46.000 --> 01:59:12.680
really letting go h everything. So I'm gonna start counting

414
01:59:12.800 --> 01:59:24.520
down now, from twenty down to one. You can imagine

415
01:59:24.560 --> 01:59:28.239
in a way it's like just walking down some steps

416
01:59:30.199 --> 01:59:34.520
and each step or twenty steps, and each step represents

417
01:59:35.840 --> 01:59:48.720
a level of comfort. Each step represents a deepening of

418
01:59:48.960 --> 01:59:59.640
that comfort and the furvies you walk down those steps

419
02:00:01.359 --> 02:00:04.399
a deeper and more relaxed. Do you feel.

420
02:00:10.920 --> 02:00:10.960
So?

421
02:00:11.640 --> 02:03:17.520
Starting with number twenty twenty nineteen eighteen seventeen sixteen US

422
02:03:35.720 --> 02:10:08.079
US ten foureen four see too well fi nine.

423
02:11:10.119 --> 02:12:58.479
Eight seven.

424
02:12:21.760 --> 02:13:26.920
H h h h.

425
02:13:38.000 --> 02:13:48.000
H si.

426
02:15:03.039 --> 02:16:22.880
Five four.

427
02:17:01.479 --> 02:17:15.520
H h.

428
02:17:31.840 --> 02:20:51.120
H one. And now.

429
02:20:55.559 --> 02:21:08.239
As you focus on your eyes, we're gonna count down

430
02:21:08.600 --> 02:21:19.760
from ten down to one. Focus in just on your eyes,

431
02:21:23.520 --> 02:21:32.000
your eyelids, the muscles around your eyes, your eye walls themselves,

432
02:21:33.520 --> 02:21:50.559
a whole area that makes up your eye. And as

433
02:21:50.639 --> 02:21:59.000
we count down from ten down to one, whilst focus

434
02:21:59.120 --> 02:22:14.159
in on your eye, you'll become twice is relaxed with

435
02:22:14.520 --> 02:22:27.520
each number counting down, and you may find the all

436
02:22:27.680 --> 02:22:33.799
you want to do is just drift off to sleep.

437
02:22:36.760 --> 02:22:43.399
And if that's what you want, then just allow yourself

438
02:22:43.520 --> 02:22:58.159
to do that. Now, focusing on your eyes, I'm going

439
02:22:58.280 --> 02:23:08.200
to begin counting down from ten down to one. Right now,

440
02:23:16.719 --> 02:24:18.479
ten nine fight.

441
02:25:00.920 --> 02:27:16.239
Say five.

442
02:28:26.760 --> 02:32:31.040
Four three two one. So counted down from ten.

443
02:32:30.959 --> 02:32:31.559
To one.

444
02:32:33.399 --> 02:32:57.680
Ten nine eight seven six five four three two one,

445
02:33:04.719 --> 02:33:07.600
and maybe that was a bit too quick in order

446
02:33:07.680 --> 02:33:11.600
to relax. Maybe it's a bit too fast for you

447
02:33:11.920 --> 02:33:21.639
to notice the calming of your body, maybe even a

448
02:33:21.680 --> 02:33:25.239
little bit of pressure there, Like you're count it down

449
02:33:25.319 --> 02:33:28.280
from ten to one. What do you expect me to do? Man,

450
02:33:29.200 --> 02:33:33.760
expect me to stick gold floppy just because you're counting down.

451
02:33:39.360 --> 02:33:42.639
If you try it again, but this time, I go

452
02:33:42.840 --> 02:33:50.159
this slower. This time, as you focus on the whole

453
02:33:50.280 --> 02:33:56.520
of your body before we focus on your legs, Just

454
02:33:56.760 --> 02:34:06.760
notice how your body does start to feel more relaxed

455
02:34:11.520 --> 02:35:27.360
with every number that I count down ten, nine, eight, seven, six, five, four, three, two.

456
02:35:48.079 --> 02:35:48.319
One.

457
02:36:00.079 --> 02:36:06.159
To notice how how you feel generally, how your body feels.

458
02:36:12.799 --> 02:36:21.120
It's not necessarily even about counting down from ten to one.

459
02:36:24.079 --> 02:36:37.479
It's that space that you have, that space between being

460
02:36:41.079 --> 02:36:52.639
active physically or mentally to just sitting or lying down,

461
02:36:53.319 --> 02:36:58.120
just being there, not doing anything, not saying anything, or

462
02:36:58.959 --> 02:37:05.200
needing to think about anything. So it opens up a space,

463
02:37:06.200 --> 02:37:15.319
you know, a bit of a space, a gap. And

464
02:37:15.440 --> 02:37:20.040
the more I camped down from ten to one, the

465
02:37:20.120 --> 02:37:28.079
bigger that gap becomes. So there's that gap of calmness,

466
02:37:29.479 --> 02:37:45.159
of comfort, relaxation. It's a nice feeling and it moves

467
02:37:46.719 --> 02:37:56.639
those stresses or discomforts physically or emotionally, moves them away.

468
02:38:03.440 --> 02:38:04.399
Allows you.

469
02:38:07.079 --> 02:38:07.639
To just.

470
02:38:10.600 --> 02:38:17.319
Slow down. Someone to count again from ten down to one,

471
02:38:17.760 --> 02:38:27.959
and notice that gap widening, the gap, And as it widens,

472
02:38:28.040 --> 02:38:34.079
it's almost like the stress and attention falls into the

473
02:38:34.159 --> 02:39:43.959
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

474
02:39:55.079 --> 02:40:30.680
four three two.

475
02:40:48.920 --> 02:40:49.159
One.

476
02:41:00.719 --> 02:41:21.159
Now, how does your body feel now? Can you notice that?

477
02:41:22.200 --> 02:41:59.239
Do you feeling calmer, the feeling more relaxed as were? Now,

478
02:41:59.399 --> 02:42:19.760
focus on your legs, just your legs. We're just gonna

479
02:42:20.200 --> 02:42:39.600
start with focusing on your thighs. Of course, it's not

480
02:42:39.719 --> 02:42:48.200
the most exciting thing to be doing, because I'm sure

481
02:42:48.319 --> 02:42:51.040
like most of your body is not not going on

482
02:42:51.239 --> 02:43:03.680
right now. Just focusing on the whole of your thighs,

483
02:43:06.479 --> 02:43:10.200
the tops of your thighs, the sides of your thighs,

484
02:43:12.399 --> 02:43:16.879
the bottoms of your thighs, your outer thighs, and your

485
02:43:17.000 --> 02:43:22.239
inner thighs. Basically the whole of your thigh that leads

486
02:43:23.280 --> 02:43:38.840
into your hip and it goes down to your knee joints. Now,

487
02:43:38.920 --> 02:43:45.920
this is a big area. It's a very heavy area.

488
02:43:46.399 --> 02:43:52.399
It's very strong, probably the strongest muscles in your body

489
02:43:53.120 --> 02:44:07.399
or in your thighs. But I don't think we perhaps

490
02:44:09.399 --> 02:44:22.079
give enough attention to our thighs. Perhaps we don't acknowledge

491
02:44:22.799 --> 02:44:42.159
how important our thighs are to our lives, how much

492
02:44:44.799 --> 02:44:45.639
they actually do.

493
02:44:45.799 --> 02:44:46.239
For us.

494
02:44:50.040 --> 02:44:59.959
All through our lives. And it may seem the sold

495
02:45:00.159 --> 02:45:05.799
really weird, but I think that all of our body parts,

496
02:45:08.719 --> 02:45:17.000
especially our thighs, need some TLC, a bit of love shown,

497
02:45:17.959 --> 02:45:35.920
a bit of acknowledgement. I thank you gratitude for what

498
02:45:36.079 --> 02:45:45.159
our thighs do for us. And I know this may

499
02:45:45.360 --> 02:45:52.040
sound a bit strange. Maybe you think, why am I short?

500
02:45:52.079 --> 02:45:55.000
How should be out in the garden hugging a tree

501
02:45:55.159 --> 02:46:03.280
or something. Well, it's hard to set a microphone up

502
02:46:03.319 --> 02:46:06.680
on a tree. That's why I'm doing this indoors. Otherwise

503
02:46:06.719 --> 02:46:10.040
I would be outside hugging a tree. Now I can't

504
02:46:10.079 --> 02:46:18.840
see the television from the tree. If you move down

505
02:46:18.920 --> 02:46:28.639
to your knees gain such an important part. And I

506
02:46:28.760 --> 02:46:35.600
think we don't necessarily I'll speak for myself here, I

507
02:46:35.680 --> 02:46:40.840
don't necessarily appreciate all that my knees do for me

508
02:46:42.079 --> 02:46:47.239
until I have a problem with my knee. It's occasionally

509
02:46:47.319 --> 02:46:52.520
if I maybe I'll pash it or it's aching for

510
02:46:52.639 --> 02:46:59.399
some reason. It's then that I realize how much it does.

511
02:47:01.040 --> 02:47:04.239
You know, the benefit of being able to use my

512
02:47:04.520 --> 02:47:14.200
legs without any kind of physical discomfort is a beautiful

513
02:47:14.239 --> 02:47:23.479
thing that's possibly not appreciated until it's temporarily removed. You

514
02:47:23.559 --> 02:47:30.440
know that's comfort. But as you focus on your knees,

515
02:47:32.600 --> 02:47:38.239
regardless of how your knees feel, you can have that

516
02:47:38.520 --> 02:47:44.680
sense of gratitude and love to your needs for all

517
02:47:44.799 --> 02:47:57.040
that they do for you, and you can still have

518
02:47:57.200 --> 02:48:02.280
that attention on your thighs. Maybe notice how your thighs feel.

519
02:48:04.479 --> 02:48:22.399
Maybe you've noticed that they are relaxing more deeply as

520
02:48:22.479 --> 02:48:27.840
you focus now on the bottoms of your legs, your shins,

521
02:48:28.760 --> 02:48:34.319
and your calf muscles, and the bones between your knees

522
02:48:35.200 --> 02:48:42.920
and your feet, incorporating of course, your ankles so important.

523
02:48:48.600 --> 02:48:53.360
Anyone that's had even like the slightest sprain of an

524
02:48:53.399 --> 02:49:01.520
ankle knows how how much we take our ankles for granted.

525
02:49:07.440 --> 02:49:09.440
And it's kind of strange in a way when you

526
02:49:09.520 --> 02:49:15.120
think that. You know, logically, our wrists are a lot

527
02:49:15.280 --> 02:49:20.120
thinner than the rest of our arms, which is okay,

528
02:49:20.200 --> 02:49:23.920
it doesn't I can't see any problem with that. Because

529
02:49:23.959 --> 02:49:29.959
we're just picking stuff up. But our ankles so much

530
02:49:30.239 --> 02:49:39.879
thinner than the rest of our legs, and from a

531
02:49:40.000 --> 02:49:44.840
physics perspective or logical even it doesn't really make sense

532
02:49:46.200 --> 02:49:53.559
that all this weight would ultimately be resting on your

533
02:49:53.639 --> 02:50:08.639
ankles then leading to your feet, that thin area, thin bone. Yeah,

534
02:50:08.719 --> 02:50:14.440
it does so much great work. Supports us, supports our

535
02:50:14.520 --> 02:50:26.280
body for a lifetime, helps us to balance, It helps

536
02:50:26.360 --> 02:50:39.000
you to get around and be mobile. And there's the

537
02:50:39.120 --> 02:50:47.239
calf muscles. Of course, when I was younger, I couldn't

538
02:50:47.280 --> 02:50:52.680
see the point in calf muscles. Didn't seem to do anything. Okay,

539
02:50:53.799 --> 02:50:57.319
if I walked around on tiptoes, then my calf muscles

540
02:50:57.360 --> 02:51:00.879
get some work. But of course that's not true. The

541
02:51:01.000 --> 02:51:05.399
carved muscles are being used whenever we use our legs,

542
02:51:11.000 --> 02:51:23.639
and your shins there to protect your lower legs, shaped

543
02:51:23.680 --> 02:51:28.399
in a way almost as a protector for the bone,

544
02:51:35.959 --> 02:51:47.879
leading of course to your ankles and your feet. But

545
02:51:47.959 --> 02:51:49.879
we're not going to focus on your feet. We're just

546
02:51:49.959 --> 02:51:56.399
going to focus on the legs. I realize that now

547
02:51:56.440 --> 02:52:01.040
that I've mentioned your feet, it probably focuses no them anyway,

548
02:52:01.559 --> 02:52:04.120
So maybe I should focus on your feet a little bit.

549
02:52:08.159 --> 02:52:12.600
You can have them in your awareness the same as

550
02:52:12.680 --> 02:52:17.040
you have your thighs in your awareness. Even though we

551
02:52:17.159 --> 02:52:21.120
haven't been focusing on your thighs for a few minutes,

552
02:52:22.959 --> 02:52:33.719
let me focusing on your ankles. There's still that sensation

553
02:52:34.000 --> 02:52:49.319
of comfort in your thighs and this that movement of

554
02:52:49.680 --> 02:52:59.120
energy because the thighs hold lots of different sensations. Of course,

555
02:52:59.159 --> 02:53:03.920
there's the muscle, the big straw muscles that we have

556
02:53:04.159 --> 02:53:17.479
in our thighs, but the skin on the outside of

557
02:53:17.559 --> 02:53:22.879
the thighs, as in the outside of all of our body,

558
02:53:23.680 --> 02:53:35.239
can be very sensitive, sensitive to the touch, sensitive to temperature.

559
02:53:41.799 --> 02:53:49.360
And inside your thighs the bones, there's the muscle, there's

560
02:53:49.399 --> 02:53:54.479
the blood, vessels, the ar trees, all this stuff that's

561
02:53:54.760 --> 02:54:03.399
inside your thighs. And I guess sometimes it'd be nice

562
02:54:03.399 --> 02:54:07.719
if you could actually put your fingers inside your thighs

563
02:54:08.360 --> 02:54:13.559
and a message, so you can message on the outside,

564
02:54:13.799 --> 02:54:16.680
of course, but to be able to get deep into

565
02:54:16.760 --> 02:54:21.600
the muscles and to be able to just massage inside

566
02:54:21.639 --> 02:54:28.680
your thighs, message in the bones of your leg, massage

567
02:54:28.719 --> 02:54:37.959
in all the veins, and just gently healing your thighs,

568
02:54:41.879 --> 02:54:47.120
and you could move down message and inside your knees,

569
02:54:48.600 --> 02:54:55.399
just message in those bones, but with healing fingertips, spreading

570
02:54:55.520 --> 02:55:01.239
that healing energy deep into the joints of your knees.

571
02:55:06.680 --> 02:55:10.360
Of course, there's the back of your your knee and

572
02:55:10.479 --> 02:55:16.479
the inside crease where your knee is. It's a very

573
02:55:16.680 --> 02:55:22.559
sensitive area. Very it feels very nice when you stroke it.

574
02:55:23.959 --> 02:55:27.319
That might be because it's an area that's not really

575
02:55:27.520 --> 02:55:34.000
touched very often. It's almost like a hidden part, that

576
02:55:34.360 --> 02:55:41.079
crease in your legs. It's almost it's like a part

577
02:55:41.200 --> 02:55:46.040
that has a sensitivity, which is a little bit different.

578
02:55:53.879 --> 02:56:03.799
Of course, it's protected by your legs. So you can

579
02:56:03.879 --> 02:56:09.239
imagine putting your fingers into that crease in your legs,

580
02:56:14.639 --> 02:56:18.520
that fold in between your legs. You can just message

581
02:56:18.600 --> 02:56:25.680
with your fingertips. Imagine your fingertips going inside message in

582
02:56:25.799 --> 02:56:35.280
the muscle tissue. You can of course feel the bones

583
02:56:35.760 --> 02:56:47.719
of your knees heading through your fingertips, and then as

584
02:56:47.760 --> 02:56:53.399
you go down to your calf muscles. Now that's the

585
02:56:53.520 --> 02:56:57.000
part I'd like to be able to really put my

586
02:56:57.120 --> 02:57:07.600
fingertips deep inside muscles, massage in every single tissue of

587
02:57:07.760 --> 02:57:19.120
that muscle, healing every part, and then doing the same

588
02:57:19.239 --> 02:57:26.959
for my shins massage in and gently stroking the bones,

589
02:57:28.719 --> 02:57:34.399
gently stroking them, healing in a loving way, because they

590
02:57:34.520 --> 02:57:40.879
deserve to be treated as the precious bones that they are.

591
02:57:42.239 --> 02:57:45.479
Because our legs are so precious as in all the

592
02:57:45.559 --> 02:57:50.920
other parts of our body, and more precious of any

593
02:57:51.079 --> 02:58:06.360
ChIL on the planet. When you start to think about

594
02:58:09.799 --> 02:58:18.639
your legs in this way, it can change your perspective.

595
02:58:21.360 --> 02:58:27.079
It might sound a bit a bit silly to start

596
02:58:27.159 --> 02:58:33.920
with the idea of having love for your legs, showing

597
02:58:34.000 --> 02:58:42.239
appreciation for your thighs, wanting to be able to put

598
02:58:42.280 --> 02:58:50.120
your hands in your thighs and massage the muscles and

599
02:58:50.239 --> 02:58:55.000
the bones, and to get your fingers deep in there,

600
02:58:56.239 --> 02:59:04.959
releasing all tension, just to show how much you care

601
02:59:08.280 --> 02:59:13.399
about your legs, how much you care for what your

602
02:59:13.479 --> 02:59:23.159
legs do for you regularly, your knees, your calves, your ankles.

603
02:59:27.440 --> 02:59:35.079
The strength of your ankles, considering how thin they are

604
02:59:35.319 --> 02:59:43.040
compared to the rest of your legs, especially your thighs. Yeah,

605
02:59:43.120 --> 02:59:55.239
they're so strong, so flexible, absolutely amazing things. Your ankles

606
02:59:55.559 --> 03:00:04.680
are truely a gift because of what they do for you,

607
03:00:10.159 --> 03:00:17.079
supporting all that weight, regardless of how what weight you are,

608
03:00:18.280 --> 03:00:23.040
even if you're only eight stone, there's still a lot

609
03:00:23.120 --> 03:00:29.760
of weight for these little ankles. Now I'm a lot

610
03:00:30.000 --> 03:00:39.959
heavier than eight stone double down, Yet my ankles support

611
03:00:40.040 --> 03:00:47.399
my body all the time, although they do give off

612
03:00:47.440 --> 03:00:52.959
a sigh of relief when I sit down, as in fact,

613
03:00:53.000 --> 03:01:00.120
my whole legs do my feet feet or so go

614
03:01:02.000 --> 03:01:29.719
my toes clap. I'm so happy. Your legs really are amazing.

615
03:01:32.319 --> 03:01:36.000
And I know that talking about talking about your legs

616
03:01:36.120 --> 03:01:42.719
is probably possibly among the most most boring things I've

617
03:01:42.760 --> 03:01:51.760
ever heard anyone say. Possibly you're boring or not. Everything

618
03:01:51.840 --> 03:02:07.280
I said is true. Your legs are amazing. Your legs

619
03:02:07.440 --> 03:02:26.959
deserve not just respect, they deserve to relax deeply. They

620
03:02:27.120 --> 03:02:32.440
deserve to take some time out of the day to

621
03:02:32.680 --> 03:03:08.799
just let go completely. Your legs really can relax. And

622
03:03:08.920 --> 03:03:12.879
because the legs are so such a most, you know,

623
03:03:13.120 --> 03:03:19.079
very important part of your body. When you relax your legs,

624
03:03:19.159 --> 03:03:26.399
the rest of your body also naturally follows in that

625
03:03:30.120 --> 03:03:40.959
journey of comfort. I can feel it in my hips.

626
03:03:42.360 --> 03:03:49.479
My hips feel really loose, and also my lower back

627
03:03:49.520 --> 03:03:56.120
as well. My lower back really feels it feels stretched,

628
03:03:57.239 --> 03:04:00.319
even though I'm just sitting in a chair and there's

629
03:04:00.399 --> 03:04:05.639
no stretching as far as I'm aware that I'm doing.

630
03:04:06.680 --> 03:04:09.319
It's almost as if the muscles are just relaxed so

631
03:04:09.559 --> 03:04:15.479
much that there is a natural stretch as the tension

632
03:04:16.360 --> 03:04:37.639
has reduced a lot. And I'm now going to count

633
03:04:37.719 --> 03:04:45.559
down from ten down to one, and you can continue

634
03:04:47.440 --> 03:05:13.680
to feel wonderfully relaxed ten nine, eight, seven, six, five

635
03:05:18.360 --> 03:05:46.399
four three two one relax. So I'm just going to

636
03:05:46.479 --> 03:05:51.879
count down for five down to one, and as a countdown,

637
03:05:53.159 --> 03:05:57.879
if you just focus on the numbers, just the numbers

638
03:05:59.520 --> 03:06:08.559
counting down, and notice how you feel in this moment

639
03:06:10.319 --> 03:06:14.719
as you hear the numbers counting down, knowing that those

640
03:06:14.879 --> 03:06:27.920
numbers counting down represent you feeling calmer, not just in

641
03:06:28.000 --> 03:06:36.360
your body, but also relaxing your mind. I just notice

642
03:06:36.399 --> 03:06:42.440
how you feel. There's nothing to do, there's nothing to say,

643
03:06:43.120 --> 03:07:00.239
there's nothing to think about, starting with number five or

644
03:07:09.680 --> 03:07:45.479
three two one. Now, as you notice the gradual letting

645
03:07:45.600 --> 03:07:54.079
go of the tension in your body, you may also

646
03:07:54.639 --> 03:07:59.879
begin to notice and be aware of how you might

647
03:08:00.120 --> 03:08:08.520
end is starting to slow down. This is just a

648
03:08:08.680 --> 03:08:16.440
natural thing that happens. It's not really a special procedure.

649
03:08:17.760 --> 03:08:22.879
It's just natural because as your body relaxes, your mind

650
03:08:23.000 --> 03:08:28.760
also starts to relax, and the more your mind relaxes,

651
03:08:28.879 --> 03:08:33.520
the more your body relaxes. It's just a continuous circle

652
03:08:33.600 --> 03:08:44.159
of relaxation, and there is that calmness that comes from

653
03:08:46.159 --> 03:08:51.879
relative quietness. You know, even even if there's background sounds,

654
03:08:53.319 --> 03:08:58.239
either your side or mind is still going to be

655
03:08:59.600 --> 03:09:03.920
quite calm. You know, you haven't got the television on,

656
03:09:04.520 --> 03:09:08.719
there's no music in the background unless you're listening to

657
03:09:08.840 --> 03:09:16.520
the recording. With music, of course, you're very likely not

658
03:09:16.639 --> 03:09:18.680
going to be sitting in a room with other people.

659
03:09:19.600 --> 03:09:24.239
Of course you might be, but generally it's more ideal

660
03:09:24.319 --> 03:09:29.319
if you can do this on your own, so no distractions,

661
03:09:35.479 --> 03:09:48.440
and when you stop thinking about stuff, relaxation automatically rises.

662
03:09:50.799 --> 03:10:01.559
A sense of comfort starts to grow, and without trying

663
03:10:01.600 --> 03:10:10.479
to build it up into something fantastical or something magical,

664
03:10:12.600 --> 03:10:22.799
this is just a natural process, something that's easy to accomplish.

665
03:10:25.639 --> 03:10:33.000
In fact, it's almost the sense of relaxing completely happens

666
03:10:33.159 --> 03:10:37.879
really when you put no effort into it. It's not

667
03:10:38.079 --> 03:10:46.600
something that you can really force. It's something that happens naturally.

668
03:10:49.559 --> 03:10:56.799
And part of the process of this recording and others

669
03:10:58.440 --> 03:11:10.000
is simply two allow you to take advantage of this space,

670
03:11:12.639 --> 03:11:25.639
this time, to just let go, to just be here,

671
03:11:27.079 --> 03:11:40.000
to be in tune with how you feel, yet with

672
03:11:40.719 --> 03:11:52.559
the intention of wanting to relax deeply and maybe even

673
03:11:54.239 --> 03:11:58.600
to fall asleep, depending on what it is that you

674
03:11:59.719 --> 03:12:12.879
with for yourself in this moment. As we know, relaxing

675
03:12:14.559 --> 03:12:22.680
is the majority of the process of falling asleep. The

676
03:12:22.760 --> 03:12:26.840
actual falling asleep part is the tiny bit at the end.

677
03:12:30.239 --> 03:12:44.920
The deeper relaxed you become, the easier you find yourself drifting.

678
03:12:54.520 --> 03:13:01.120
You can also, if you choose stay focused on my

679
03:13:01.319 --> 03:13:29.319
voice and really enjoy the process of gradually relaxing each

680
03:13:29.840 --> 03:13:56.399
muscle in your body effortlessly and just observing the sensation

681
03:14:01.680 --> 03:14:17.360
of letting go completely. This time, I'm going to count

682
03:14:17.399 --> 03:14:27.479
from six down to one, and you can notice your

683
03:14:27.680 --> 03:14:38.000
mind calming down more with each number that you hear

684
03:14:38.360 --> 03:14:54.239
me say, naturally, feeling calm and slow and be peaceful.

685
03:15:00.200 --> 03:16:19.879
Six, five, four, three.

686
03:16:57.719 --> 03:16:58.120
Two.

687
03:17:26.399 --> 03:17:57.360
What being aware how your mind to slow right down,

688
03:18:00.639 --> 03:18:23.239
sink in deeply into relaxation. And as you focus on

689
03:18:23.399 --> 03:18:32.879
your mind, you may notice that there are some thoughts

690
03:18:33.600 --> 03:18:42.440
still there, maybe some stubborn thoughts that for some reason,

691
03:18:45.559 --> 03:18:55.319
perhaps need your attention. That's what you can do is

692
03:19:00.920 --> 03:19:13.399
send love to those thoughts. Sprinkle those thoughts with love

693
03:19:15.159 --> 03:19:19.360
like all petals from a flower. Just sprinkle it over them,

694
03:19:20.840 --> 03:19:27.959
petals filled with love towards those thoughts, to let those

695
03:19:28.200 --> 03:19:34.600
thoughts know that you're not abandoned in them. You just

696
03:19:35.079 --> 03:19:45.159
need them. You require them to just calm down, slow down,

697
03:19:47.479 --> 03:20:02.360
quiet down for now, so as you focus on those

698
03:20:03.120 --> 03:20:08.000
remaining thoughts. As we count down this time from seven

699
03:20:08.920 --> 03:20:17.600
down to one. With each number, just imagine sprinkling those

700
03:20:17.840 --> 03:20:37.280
flower petals of love, kindness, gratitude over those thoughts, which

701
03:20:37.280 --> 03:20:43.280
will allow them to just melt away and relax deeply.

702
03:20:47.440 --> 03:21:01.879
Of every number, those thoughts will become more and more relaxed,

703
03:21:07.479 --> 03:23:03.079
starting with number seven, six, five, four, three, two.

704
03:23:21.639 --> 03:23:21.920
One.

705
03:23:38.920 --> 03:23:56.239
Eding. Now, notice how relaxed you're feeling in your body.

706
03:24:04.639 --> 03:24:17.840
We're going to focus on your hands, because the more

707
03:24:17.959 --> 03:24:25.000
relaxed your hands are, the more relaxed your body and

708
03:24:25.319 --> 03:24:46.879
mind are. And you focus on your hands and your fingers,

709
03:24:52.399 --> 03:24:57.159
there's nothing needed to be done. There's no clenching of

710
03:24:57.479 --> 03:25:01.799
fists or tense in the fingers or anything like that.

711
03:25:09.239 --> 03:25:23.479
It's just noticing and focusing on your hands. Noticing how

712
03:25:23.559 --> 03:25:48.280
they feel. Because the more relaxed your hands feel, the

713
03:25:48.559 --> 03:25:57.920
calmer your mind feels, and the more comforts you feel

714
03:26:00.120 --> 03:26:30.200
throughout your body. You may have already noticed you're mind

715
03:26:33.479 --> 03:27:03.239
is starting to dressed. Fahim Joe stun your hands and fingers,

716
03:27:08.159 --> 03:27:21.959
allowing them to experience are real deepening of that relaxation

717
03:27:23.719 --> 03:27:41.600
in your hands and fingers, more and more relaxed. With

718
03:27:41.799 --> 03:28:00.479
each number from eight down to one. You can almost

719
03:28:02.280 --> 03:28:11.840
feel that healing and relaxing energy spreading into your hands

720
03:28:12.959 --> 03:28:18.239
and fingers, becoming.

721
03:28:22.200 --> 03:28:23.760
Year row.

722
03:28:25.719 --> 03:28:42.479
Relaxing with each number you hear, going down eight down

723
03:28:43.280 --> 03:30:54.440
to one, drifting, drifting again, starting with number eight, seven, six, five,

724
03:31:18.959 --> 03:33:05.840
four three, just being here now, nothing to think about,

725
03:33:07.639 --> 03:33:19.040
nothing to do, nothing to say, and everything just feels calmer.

726
03:33:23.639 --> 03:33:31.079
And this is your natural state of being. This is

727
03:33:31.360 --> 03:33:38.040
how you just normally feel. When you take away all

728
03:33:38.200 --> 03:33:45.159
that other stuff that we add, you know, things like

729
03:33:45.559 --> 03:34:01.840
stress and worrying and overthinking, anxiety, tension, just generally thinking

730
03:34:01.920 --> 03:34:07.959
about stuff. You take that away, which is what we do.

731
03:34:08.760 --> 03:34:20.600
What we do now you're left with a real sense

732
03:34:21.239 --> 03:34:33.760
of peacefulness which comes to you very quickly, because ultimately

733
03:34:34.440 --> 03:34:48.040
it's just a feeling a feeling of comfort. It's almost

734
03:34:48.159 --> 03:34:51.760
as if you've gone inside yourself and you've found a

735
03:34:52.000 --> 03:35:05.920
special place where everything is peaceful, a place where you

736
03:35:06.079 --> 03:35:16.600
can feel relaxed and your natural sense of comfort, a

737
03:35:16.719 --> 03:35:25.239
place where you can be you, where you can accept

738
03:35:25.360 --> 03:35:31.440
yourself for who you are, the place where you're not

739
03:35:31.639 --> 03:35:42.000
trying to please anybody else ever, a place where you

740
03:35:42.200 --> 03:35:51.799
can actually not just love yourself, but in some ways

741
03:35:51.879 --> 03:36:01.000
more importantly, you can like yourself appreciate who you are.

742
03:36:09.840 --> 03:36:16.440
That sense of gratitude is in the air all around you.

743
03:36:24.120 --> 03:36:31.920
That's also a place where you can actually feel the

744
03:36:32.280 --> 03:36:47.559
healing energy soaking into your body. Healing energy soaking into

745
03:36:47.680 --> 03:36:57.680
your body, and that healing energy spreads through your veins,

746
03:37:01.440 --> 03:37:08.280
traveling to each and every single part of your body,

747
03:37:14.200 --> 03:37:18.799
and you start to realize that actually that healing energy,

748
03:37:21.280 --> 03:37:27.680
it's not just entered into your brain, it's become part

749
03:37:28.239 --> 03:37:39.479
of your brain, and that spinal fluid is now mixed

750
03:37:39.600 --> 03:37:50.719
with healing energy, not just allowing you to feel so

751
03:37:51.000 --> 03:38:02.840
much more relaxed and healthy in this moment, but also

752
03:38:05.799 --> 03:38:13.280
you start to realize that actually, what's happening now with

753
03:38:13.479 --> 03:38:23.120
that healing, relaxing energy spreading through your body. It's actually

754
03:38:23.559 --> 03:38:33.760
changing your life. It's actually changing the way you're going

755
03:38:33.840 --> 03:38:40.639
to feel not just now, but tomorrow and the next day.

756
03:38:42.559 --> 03:38:50.000
As your health improves, not just your physical health, but

757
03:38:50.159 --> 03:38:57.559
your mental health. Things that used to bother you in

758
03:38:57.680 --> 03:39:05.280
the past, for some reason, no longer have the effect

759
03:39:05.760 --> 03:39:14.680
that they used to because something has changed deep within you.

760
03:39:19.799 --> 03:39:26.159
Maybe things that used to cause you to feel anger

761
03:39:30.040 --> 03:39:40.120
no longer have that power to control you the way

762
03:39:40.200 --> 03:39:48.200
they seem to be able to before. As you realize

763
03:39:49.239 --> 03:39:57.760
that you are the one who decides what affects you,

764
03:40:01.399 --> 03:40:10.239
You're the one who decides to feel relaxed and calm

765
03:40:11.840 --> 03:40:27.159
when you choose to enjoy noticing these natural developments of

766
03:40:27.479 --> 03:40:39.040
healing continuing to grow and improve your life day by day,

767
03:40:44.959 --> 03:40:53.159
including of course, your ability to relax so much easier

768
03:40:58.120 --> 03:41:07.719
and sleeping. It's the most natural thing in the world

769
03:41:09.159 --> 03:41:17.479
to you, because falling asleep is something that you've done

770
03:41:20.520 --> 03:41:28.200
so many times in your life, and you know that

771
03:41:28.440 --> 03:41:33.680
you were born, as we all were, with the ability

772
03:41:35.280 --> 03:41:45.600
to fall asleep naturally. We were born with that ability

773
03:41:48.520 --> 03:42:02.799
to just drift off into a deep, healing sleep. Even

774
03:42:02.879 --> 03:42:07.600
when we're kids sometimes will fall asleep when we don't

775
03:42:07.639 --> 03:42:13.639
even want to try and tell you stay awake. Maybe

776
03:42:13.719 --> 03:42:17.079
it's a birthday in the morning, or it's Christmas or

777
03:42:17.920 --> 03:42:20.959
holiday or something we look forward to. We don't want

778
03:42:21.000 --> 03:42:25.520
to go to sleep. But the more we want to

779
03:42:25.600 --> 03:42:34.840
stay awake, the more we just start to drift. And

780
03:42:35.000 --> 03:42:38.920
the more you fight drifting, the more you try to

781
03:42:39.040 --> 03:42:44.000
stop yourself and drift in a safe the deeper and

782
03:42:44.239 --> 03:42:55.799
stronger that drifting becomes. Because we're born not just with

783
03:42:56.040 --> 03:43:02.440
the need to relax deeply and to naturally fall asleep,

784
03:43:05.680 --> 03:43:19.000
but it's our birthright as part of our DNA. And

785
03:43:19.239 --> 03:43:24.760
sometimes as we get older in life, perhaps at times

786
03:43:25.639 --> 03:43:38.600
we have forgotten that relaxing completely is not only a

787
03:43:38.879 --> 03:44:03.120
wonderfully pleasant experience, it's also really easy. It's very very

788
03:44:03.639 --> 03:44:08.760
easy to let go, because that's.

789
03:44:08.639 --> 03:44:09.760
All it is. It is just.

790
03:44:13.280 --> 03:44:24.719
Deciding to let go. And when you press the play

791
03:44:24.799 --> 03:44:35.079
button on my recordings, you have given permission for my

792
03:44:35.319 --> 03:44:43.440
voice to relax you. When you press that play button,

793
03:44:44.440 --> 03:44:52.879
you have given me permission for my words to affect

794
03:44:55.360 --> 03:45:07.159
you in a positive, only a positive way. Opening up

795
03:45:12.399 --> 03:45:30.639
your mind to useful and healing suggestions that can have

796
03:45:35.200 --> 03:45:42.639
such an amazing effect on how you feel right now,

797
03:45:47.360 --> 03:45:57.200
as well as those changes that continue long after the

798
03:45:57.360 --> 03:46:08.000
recording ends. Those changes within you to continue to flourish

799
03:46:08.840 --> 03:46:23.440
and grow, transforming your life in a positive, beautiful way,

800
03:46:26.520 --> 03:46:33.559
allowing you to move forward in your life in the

801
03:46:33.719 --> 03:46:50.959
direction that you choose for yourself. And this feeling, this

802
03:46:51.239 --> 03:47:06.840
feeling that you can experience of safety, comfort, calmness, just

803
03:47:07.120 --> 03:47:20.719
feels so nice. It's such a healthy place to be,

804
03:47:28.639 --> 03:47:42.399
and that positivity grows within you each and every day.

805
03:47:45.520 --> 03:47:55.280
Moving forward, you're going to find that you're more relaxed

806
03:47:57.639 --> 03:48:09.959
physically and in your mind is more relaxed. And it's

807
03:48:10.040 --> 03:48:15.559
not that you're thinking slower, it's just that your mind

808
03:48:15.680 --> 03:48:27.559
will be less clogged up with unnecessary negativity because from

809
03:48:27.680 --> 03:48:37.959
now on, your mind rejects negativity. From now on, you're

810
03:48:38.000 --> 03:48:48.799
going to start noticing when negativity arises and you can

811
03:48:49.000 --> 03:49:02.959
just say stop, stop, and that negativity will turn around

812
03:49:03.559 --> 03:49:22.920
and leave you alone. Stop and that negativity would disappear.

813
03:49:31.079 --> 03:49:37.559
And as you notice that you feel way more relaxed

814
03:49:39.000 --> 03:49:54.360
than you probably expected, you can now congratulate yourself because

815
03:49:54.559 --> 03:50:00.920
you're the person that has done this. You the other

816
03:50:01.079 --> 03:50:06.840
one that has opened your mind up to the simple facts.

817
03:50:10.200 --> 03:50:15.239
You can feel more relaxed in your body and in

818
03:50:15.399 --> 03:50:27.399
your mind. You've opened your mind up to the birthright

819
03:50:27.559 --> 03:50:36.120
of being able to just fall asleep easily when you choose.

820
03:50:44.879 --> 03:50:52.000
And that's a nice feeling. Don't you think it feels nice?

821
03:50:52.120 --> 03:51:01.440
Doesn't it? To feel calm full, that healing energy is

822
03:51:01.559 --> 03:51:12.440
spreading through your body and your mind to spend time

823
03:51:14.760 --> 03:51:30.680
a special place where negativity can no longer enter. Negativity

824
03:51:30.840 --> 03:51:39.840
is banned. It's bad, it's not allowed entry. Doesn't it doesn't.

825
03:51:39.920 --> 03:51:43.879
This doesn't deserve to be here. It doesn't belong here.

826
03:51:47.600 --> 03:52:02.479
Negativity has no place in your life, which makes room

827
03:52:02.680 --> 03:52:33.600
for more comfort, more healing, more relaxation, more peace. It

828
03:52:33.719 --> 03:52:35.040
feels nice, doesn't it?

829
03:52:36.879 --> 03:52:41.079
Just let go.

830
03:52:43.000 --> 03:53:02.440
With everything. I'm not gonna count down now from twenty

831
03:53:02.680 --> 03:53:12.360
down to one. You can continue to relax. If you choose,

832
03:53:12.760 --> 03:53:26.360
you can drift to sleep. With every number you hear

833
03:53:26.479 --> 03:53:38.040
me say, you can fill twice as relaxed, or if

834
03:53:38.079 --> 03:56:10.159
you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, eleven, ten, nine, eight, seven, six, five. Oh,

835
03:56:43.559 --> 03:56:53.360
this is your time to just take a break, your

836
03:56:53.520 --> 03:57:04.239
time to relax. To allow your mind to slow down,

837
03:57:12.920 --> 03:57:27.520
to give yourself permission to take a break from everything.

838
03:57:31.840 --> 03:57:32.000
En you.

839
03:57:32.040 --> 03:57:39.239
You're the only person that can make that decision. You're

840
03:57:39.280 --> 03:57:46.639
the only person that can actually tell your mind to

841
03:57:46.959 --> 03:58:11.040
just relax, to just take some time off so that

842
03:58:11.200 --> 03:58:16.200
you can focus on your body, getting in touch with

843
03:58:17.360 --> 03:58:33.680
how you feel physically, and in the process of this

844
03:58:34.040 --> 03:58:38.920
body scan, where you focus on different parts of your body,

845
03:58:45.360 --> 03:58:52.799
those parts that you focus on and observe, even though

846
03:58:52.959 --> 03:59:01.120
you're not purposely requesting for those parts of your body

847
03:59:01.319 --> 03:59:09.799
to relax, it's kind of expected. You expect when you

848
03:59:10.000 --> 03:59:23.040
listen to my voice to feel more relaxed naturally, because

849
03:59:23.120 --> 03:59:32.920
when you're listening to me, your attention is focused on

850
03:59:33.159 --> 03:59:44.639
my words, and as my words guide you to focus

851
03:59:49.079 --> 04:00:03.920
on those parts of your body, your focus increases, which

852
04:00:04.120 --> 04:00:20.079
actually calms your mind. And when your mind calms down,

853
04:00:24.920 --> 04:00:47.000
your body relaxes. And when your body calms down, your

854
04:00:47.159 --> 04:01:04.040
mind relaxes. And even though have not really started the

855
04:01:04.159 --> 04:01:16.840
focus on your body, you can already feel that healing

856
04:01:17.120 --> 04:01:31.559
energy spreading through your body, pushing out stress and tension,

857
04:01:35.719 --> 04:01:43.000
healing all the parts of your body, including your skin,

858
04:01:44.159 --> 04:01:51.079
your bones, your blood, all of your organs inside your body,

859
04:01:52.479 --> 04:01:59.239
all of the muscles, all of the fat, all of everything,

860
04:02:01.120 --> 04:02:07.280
every hair on your body is filled with that healing energy.

861
04:02:15.319 --> 04:02:31.040
And when your brain fills with that healing energy, the

862
04:02:31.280 --> 04:02:55.680
feeling of comfort of relaxation increases deeply, increases in a

863
04:02:55.799 --> 04:03:16.319
way that mind starts to feel perhaps bit drowsy because

864
04:03:16.360 --> 04:03:35.479
it's not needed, and it may start to drift if

865
04:03:35.600 --> 04:03:44.079
that's what's needed. So if you're listening to this and

866
04:03:44.239 --> 04:03:48.280
what you need is deep relaxation, that's what you get.

867
04:03:50.479 --> 04:03:51.959
If what you need is.

868
04:03:53.639 --> 04:04:00.600
To fall asleep naturally and easily as your mind drifts,

869
04:04:03.159 --> 04:04:16.920
that's also what will happen. Because by pressing that play

870
04:04:17.040 --> 04:04:22.399
button on the podcast and listening to me, you give

871
04:04:22.719 --> 04:04:35.440
permission for your body and your mind. In fact, you

872
04:04:35.559 --> 04:04:40.040
give the command to your body and your mind to

873
04:04:40.239 --> 04:04:52.920
relax deeply and to drift off to sleep if that's

874
04:04:53.280 --> 04:04:55.079
what you want.

875
04:04:58.319 --> 04:04:58.760
Or need.

876
04:05:06.440 --> 04:05:12.079
And as I focus on the different parts of your body,

877
04:05:17.079 --> 04:05:25.879
you may start to just drift. And then you come

878
04:05:26.000 --> 04:05:31.239
back again and you hear me talking and I'm focusing

879
04:05:31.399 --> 04:05:39.840
on a different parts of your body, and you may

880
04:05:41.920 --> 04:05:50.959
find yourself drifting. You don't realize you're drifting until you

881
04:05:51.159 --> 04:05:59.479
stop drifting, and you're alert again to my voice, focusing

882
04:06:00.680 --> 04:06:05.440
on a different part of your body starts to relax

883
04:06:05.639 --> 04:06:18.319
even deeper, because that drifting is basically you already into

884
04:06:18.479 --> 04:06:29.280
sleep zone. And the more you drift, the longer you drift,

885
04:06:30.760 --> 04:06:41.440
and the longer you drift, eventually that drifting continues into sleep,

886
04:06:46.440 --> 04:06:51.319
and that's the last you remember until you wake up

887
04:06:55.760 --> 04:07:01.520
in your own time, when you experienced right amount of sleep.

888
04:07:02.399 --> 04:07:11.479
Fear because when you do and if you do fall asleep,

889
04:07:11.719 --> 04:07:38.920
it's extremely pleasant, so relaxing, so deep healing sleep. I'm

890
04:07:39.159 --> 04:07:46.920
it feels so nice to relax into your own body

891
04:07:47.159 --> 04:07:56.639
and mind as you feel that healing energy is spreading

892
04:07:57.040 --> 04:08:09.319
through it really accents so deeply. Her axing is so

893
04:08:11.479 --> 04:08:26.280
so deeply. As we start to focus on your eyes,

894
04:08:34.200 --> 04:09:20.879
moving down to your jaw, down to your neck, your shoulders, arms, hands, things,

895
04:09:28.239 --> 04:10:09.200
you chest, stomach, your back, your spine, you as your legs,

896
04:10:17.079 --> 04:10:52.040
your feet, your toes, and the feeding beatings spreading and

897
04:10:52.319 --> 04:11:06.319
growing inside your body, feeling you up. Now let's focus

898
04:11:06.479 --> 04:11:16.200
again on parts of your body. Focus in this time

899
04:11:16.319 --> 04:11:29.360
on your forehead. Now on your mouth, your lips, your tongue,

900
04:11:32.559 --> 04:11:48.639
the whole of your mouth, focus in on your fingers.

901
04:11:54.040 --> 04:11:58.600
Maybe you could move your fingers a little bits, you

902
04:11:58.760 --> 04:12:14.399
can focus on each one individually, both hands, and even

903
04:12:14.479 --> 04:12:19.920
though you focus on both of your hands now they

904
04:12:20.000 --> 04:12:28.360
almost seem to just melt into one. Where is your

905
04:12:28.479 --> 04:12:36.120
right hand, start in your left hand, and almost as

906
04:12:36.159 --> 04:12:53.440
if just mixed together. Now, focusing on your knees, just

907
04:12:53.959 --> 04:12:57.159
noticing how your knees fell.

908
04:13:13.879 --> 04:13:21.479
Now, focusing on your elbows, focusing on both of your elbows,

909
04:13:27.799 --> 04:13:29.600
just observing.

910
04:13:30.920 --> 04:14:05.520
The feeling of your elbows. Now, focusing absurding the back

911
04:14:05.639 --> 04:14:21.000
of your neck, feeding that energy in the back of

912
04:14:21.120 --> 04:15:13.479
your neck, absurdy from ankles, being aware physical sensations him

913
04:15:14.559 --> 04:16:26.399
you thinkles not to sin now your toes on both

914
04:16:26.479 --> 04:16:47.639
of your feet, being aware how your toes feel right now,

915
04:17:18.719 --> 04:17:53.040
notice sin, how you entire body feels, noticing your mind

916
04:17:56.440 --> 04:18:59.879
feels now letting go, letting go, letting go everything, letting go, mhm,

917
04:19:00.319 --> 04:19:10.600
letting go, letting go.

918
04:19:14.799 --> 04:19:27.920
Huhverything everything.

919
04:19:34.159 --> 04:19:37.879
I'm going to start now, And I'd like you just,

920
04:19:38.040 --> 04:19:43.680
first of all, just to see yourself lying down on

921
04:19:43.799 --> 04:19:49.959
that message table, lying on your front. Your head is supported,

922
04:19:50.360 --> 04:19:59.079
your arms are supported, and you feel comfortable and breathing.

923
04:19:59.200 --> 04:20:08.680
This real easy, and you feel you feel confident in

924
04:20:08.799 --> 04:20:11.000
how you look as well. So there's none of that

925
04:20:11.200 --> 04:20:17.920
issue of body problems or shyness because I'm a professional

926
04:20:19.120 --> 04:20:25.479
and this is a therapy session, so none of that

927
04:20:25.639 --> 04:20:35.840
stuff matters whatsoever. This is about you. This is about

928
04:20:36.239 --> 04:20:44.360
how you feel and how you can enjoy that sense

929
04:20:44.479 --> 04:20:50.520
of comfort and relaxation that comes from letting go and

930
04:20:50.680 --> 04:20:58.879
allowing my hands my fingers to relax you by a

931
04:20:59.000 --> 04:21:08.520
message your body. Someone starts off just by placing my

932
04:21:08.719 --> 04:21:15.600
hands on the back of your head, just gently, just

933
04:21:15.680 --> 04:21:19.879
so you can feel what my hands feel like really

934
04:21:20.239 --> 04:21:26.639
on you. So you can maybe feel the warmth of

935
04:21:26.760 --> 04:21:32.120
my hands on the back of your head. And with

936
04:21:32.280 --> 04:21:35.600
my hands to the side of your head, not pressing,

937
04:21:35.760 --> 04:21:42.079
but just holding there very gently, maybe over your ears,

938
04:21:42.639 --> 04:21:45.600
and a little bit on your face, just so you

939
04:21:45.719 --> 04:21:53.600
can feel my hands so you can become accustomed to them.

940
04:22:02.239 --> 04:22:04.399
And now put my hands on the back of your

941
04:22:04.440 --> 04:22:11.879
head again and gently let them slide down onto the

942
04:22:11.920 --> 04:22:28.920
back of your neck. You can feel my hands gently

943
04:22:29.159 --> 04:22:36.120
stroking the back of your neck to start with, just

944
04:22:36.200 --> 04:22:40.040
so you can get used to the the feeling with

945
04:22:40.200 --> 04:22:47.719
my hands on your skin, get accustomed to realize that

946
04:22:48.239 --> 04:22:58.319
you're safe and it's all good, it's all fine, and

947
04:22:58.360 --> 04:23:02.360
I'm going to start gently messing sergean the muscles in

948
04:23:02.440 --> 04:23:18.280
the back of your neck with both hands. Now, this

949
04:23:18.399 --> 04:23:24.639
is a very trusting situation, really, because our necks are

950
04:23:24.719 --> 04:23:29.920
so fragile and to have someone have their hands around

951
04:23:30.000 --> 04:23:35.120
your neck in that way can sometimes be problematic for people,

952
04:23:36.360 --> 04:23:40.799
which is why massages are quite good, because it allows

953
04:23:40.879 --> 04:23:50.799
you to relax and to get in touch with trust,

954
04:23:55.120 --> 04:24:07.680
to feel peaceful and calm. There's a massage the sides

955
04:24:07.760 --> 04:24:15.799
of your neck, gently moving from the bottom of your neck.

956
04:24:17.520 --> 04:24:20.040
It would be sort of near where your shoulders start,

957
04:24:20.120 --> 04:24:26.760
I guess, all the way up to your jaw. Your

958
04:24:26.879 --> 04:24:30.120
ear is a kind of area that side of your neck.

959
04:24:32.879 --> 04:24:35.479
Of course, it's a lot longer than the front of

960
04:24:35.520 --> 04:24:51.639
your neck, and the massage in the back of your neck,

961
04:24:55.479 --> 04:25:04.280
especially that area where perhaps we hold tension, and as

962
04:25:04.360 --> 04:25:09.000
that area's message, you can actually feel a sense of

963
04:25:09.159 --> 04:25:17.159
release in the back of your neck and maybe you

964
04:25:17.360 --> 04:25:22.639
can breathe it out as well. Notice how it feels.

965
04:25:22.920 --> 04:25:36.079
Notice how you feel. Then moving down to that area

966
04:25:36.680 --> 04:25:44.280
between your neck and your shoulders, that musty area, starting

967
04:25:44.360 --> 04:25:51.319
to message that area on both sides. I mean, this

968
04:25:51.399 --> 04:25:53.840
would be the area that a lot of people would

969
04:25:53.959 --> 04:25:56.639
message if they were going to give you like a

970
04:25:56.799 --> 04:26:02.840
shoulder message. Even that's not technically the shoulders, but it's

971
04:26:02.879 --> 04:26:07.040
all the muscles that lead to the shoulders from the

972
04:26:07.200 --> 04:26:14.639
neck and again that can hold tension and stress. And

973
04:26:14.799 --> 04:26:22.719
when massaged sometimes a nice deep message is useful, and

974
04:26:23.040 --> 04:26:38.639
you decide how deep that message is and just allow

975
04:26:40.520 --> 04:26:45.559
my knuckles just to dig in to get to those

976
04:26:45.760 --> 04:26:55.920
muscles and to really relaxed all the time being firm

977
04:26:56.559 --> 04:27:13.639
yet gentle with you and just stroking down the area

978
04:27:16.479 --> 04:27:22.079
to your actual shoulders, moving to the muscles of your

979
04:27:22.120 --> 04:27:33.159
shoulders and maybe initially just pulling up the shoulders a

980
04:27:33.200 --> 04:27:36.600
little bit off the table just to give you a

981
04:27:36.639 --> 04:27:47.200
little bit of a stretch, but very gently. And you've

982
04:27:47.239 --> 04:27:50.360
got the muscles at the front of your shoulders, the

983
04:27:50.600 --> 04:28:01.479
sides and the back game. This is a part that

984
04:28:01.639 --> 04:28:06.920
can really take quite a bit of pressure, quite a

985
04:28:06.959 --> 04:28:17.200
bit of needing. If if you wish to really release

986
04:28:17.360 --> 04:28:25.719
the tension to really get into those muscles and you

987
04:28:25.760 --> 04:28:29.639
can let your fingers in there. They you feel really

988
04:28:29.879 --> 04:28:39.680
nice sometimes just being stroked gently or being massaged quite strongly.

989
04:28:43.399 --> 04:28:52.799
It can all be beneficial to the relaxation with the

990
04:28:52.920 --> 04:29:06.360
muscles in your shoulders. Now to move down your arms,

991
04:29:12.959 --> 04:29:16.479
we do one arm at a time, starting with your

992
04:29:16.639 --> 04:29:26.879
right arm. Well, I dear is, I just lift your

993
04:29:27.000 --> 04:29:29.799
arm up, just hold it to the side of you

994
04:29:33.040 --> 04:29:39.399
that would still be attached, and I just message the

995
04:29:39.559 --> 04:29:52.360
tops of your arms all the way down to your

996
04:29:52.559 --> 04:30:19.959
forearms into your wrists, gently massaging that part, the softer part,

997
04:30:20.040 --> 04:30:26.479
which is the under part of the arm, which leads

998
04:30:26.639 --> 04:30:31.479
to the crease in your robo the inside. It's much

999
04:30:32.040 --> 04:30:48.920
more sensitive skin. Sometimes just having that stroked I feel

1000
04:30:49.079 --> 04:31:05.719
really nice, pleasurable and relaxing. Now moving down to your

1001
04:31:05.840 --> 04:31:18.639
right hand, just holding your hand in both of my hands,

1002
04:31:24.520 --> 04:31:28.399
just pressing gently on the back of your hand and

1003
04:31:30.440 --> 04:31:41.920
stretching your fingers ever slightly at the same time pressing

1004
04:31:42.079 --> 04:31:55.399
down and massaging each finger, and then starting to massage

1005
04:31:55.520 --> 04:32:06.040
the palms of the hand. Just turning the hand gently,

1006
04:32:07.840 --> 04:32:17.719
stretching it gently, and actually having your hand held can

1007
04:32:17.840 --> 04:32:24.639
really be an emotional experience sometimes even if it is

1008
04:32:24.840 --> 04:32:30.280
a stranger, so when you don't know very well, like

1009
04:32:30.399 --> 04:32:37.319
a massage person or a therapist, maybe because it's intimate

1010
04:32:44.920 --> 04:32:57.559
and you can feel nice, you can feel safe. And

1011
04:32:57.680 --> 04:33:00.879
as I put that right arm back out where it was,

1012
04:33:06.520 --> 04:33:12.799
we're gonna do the same with your left arm, exactly

1013
04:33:12.959 --> 04:33:22.560
the same. Massage in the muscles and your arm all

1014
04:33:22.560 --> 04:33:30.599
the way down. Do your rest stroking the inside of

1015
04:33:30.720 --> 04:33:41.520
your arm, just being gentle or as firm as you require.

1016
04:33:50.119 --> 04:34:00.880
And then massage in your left hand. Stretch the fingers

1017
04:34:02.959 --> 04:34:21.680
gently massaging the palm of your left hand, and you

1018
04:34:22.000 --> 04:34:50.279
feel so so relaxing, so comforting, and I just rest

1019
04:34:50.439 --> 04:35:02.840
your left arm back down star to massage your back,

1020
04:35:04.560 --> 04:35:12.599
the biggest part of your body, starting at the top,

1021
04:35:15.840 --> 04:35:19.759
starting again where we already have been, the area at

1022
04:35:19.799 --> 04:35:26.240
the top in between his shoulders, near your neck. Going

1023
04:35:26.360 --> 04:35:31.040
back the message in that area again, but this time

1024
04:35:31.400 --> 04:35:44.439
moving downwards, taking a downward stroke to the middle of

1025
04:35:44.520 --> 04:35:52.720
your back, working from the outside inwards, a massage in

1026
04:35:52.840 --> 04:36:00.240
the your back, but the the outsides of your back, kay,

1027
04:36:04.119 --> 04:36:17.720
the parts where your arms with maybe rest against almost

1028
04:36:19.880 --> 04:36:32.360
the part that connects your front to your back. Just

1029
04:36:32.639 --> 04:36:41.080
messaging down firmly but gently, as firm as you want,

1030
04:36:44.520 --> 04:36:48.919
moving down and moving across a little bit, and moving

1031
04:36:48.959 --> 04:36:55.000
all the way down again, be very gentle yet firm

1032
04:36:55.200 --> 04:37:06.840
as you choose. Eventually we get to the spine. We

1033
04:37:06.959 --> 04:37:11.040
can message the muscles and either side of your spine

1034
04:37:11.919 --> 04:37:14.919
from the top of your neck all the way down

1035
04:37:17.720 --> 04:37:26.680
to your lower back. We can do that a few times.

1036
04:37:29.720 --> 04:37:37.880
Sometimes people use the knuckle or the two fingers and

1037
04:37:38.080 --> 04:37:44.439
just go your side of the spine almost just push down,

1038
04:37:45.319 --> 04:37:47.599
go all the way down to the bottom of the spine,

1039
04:37:49.240 --> 04:37:58.919
each time releasing tension and opening up the body, stretching

1040
04:38:00.119 --> 04:38:07.000
your body so that you feel more relaxed but at

1041
04:38:07.040 --> 04:38:23.319
the same time rejuvenated. And now I'm going to move

1042
04:38:23.479 --> 04:38:31.759
to one side, to your right side, and from the

1043
04:38:31.840 --> 04:38:37.360
bottom of your ribs to your pelvis, I'm going to

1044
04:38:37.439 --> 04:38:44.119
massage that area of your back. I'll stretch over the

1045
04:38:44.200 --> 04:38:49.000
other side and I will pull the muscles gently and

1046
04:38:49.200 --> 04:38:54.200
massage and push from one end that side or right

1047
04:38:54.319 --> 04:38:59.040
to my side. It's in the middle of fact to

1048
04:38:59.080 --> 04:39:04.279
where your spine it massaging that sign of your spine

1049
04:39:05.919 --> 04:39:11.119
the opposite side to where I'm standing. It's almost like

1050
04:39:11.360 --> 04:39:19.360
kneading bread. There's that big area which is firm yet

1051
04:39:20.360 --> 04:39:29.240
lots there to massage. Potentially one of the most important

1052
04:39:29.279 --> 04:39:36.439
places to actually have a message, because you really feel it.

1053
04:39:38.360 --> 04:39:43.360
You really feel the release and the pleasure of having

1054
04:39:43.479 --> 04:39:50.959
your lower back massaged. It releases so much from your

1055
04:39:51.000 --> 04:40:01.040
body that's not useful, starting a healing process which will

1056
04:40:01.119 --> 04:40:14.200
continue long after this recording is over. The message in

1057
04:40:14.279 --> 04:40:17.439
this part of your body not only feels really good

1058
04:40:18.159 --> 04:40:23.200
for you, it's actually fun to do because it is,

1059
04:40:23.759 --> 04:40:28.759
as I said, like kneading bread. It's a part that

1060
04:40:28.840 --> 04:40:34.040
you can really get hold of and readly massage deeply

1061
04:40:36.319 --> 04:40:46.279
if that's your choice. And then I'm going to move

1062
04:40:46.360 --> 04:40:48.720
over to the other side of your body and do

1063
04:40:48.880 --> 04:40:57.799
the same with the opposite part of your lawer back.

1064
04:41:00.360 --> 04:41:09.200
Kneeding and messaging from your sides or way to the

1065
04:41:09.319 --> 04:41:17.040
middle of your back where your spine is pressing and

1066
04:41:17.479 --> 04:41:28.119
kneading firm and gentle at the same time. It feels

1067
04:41:28.599 --> 04:41:41.080
so releasing this mixture of pleasure, comfort, release, calmness, relaxation

1068
04:41:42.479 --> 04:41:52.439
or mixed together. Plus there's that feeling from your stomach

1069
04:41:52.919 --> 04:41:57.639
as it's being stretched. Even though you're in your stomach

1070
04:41:57.720 --> 04:42:02.279
now you can feel its actually because that whole area

1071
04:42:02.439 --> 04:42:13.520
is connected to your stoach. Now we're going to move

1072
04:42:13.840 --> 04:42:18.560
or move further up to your top of your body,

1073
04:42:19.240 --> 04:42:27.080
and we did the same this time starting with your

1074
04:42:27.200 --> 04:42:33.159
upper back. Put my hands forward over and mess massage

1075
04:42:33.240 --> 04:42:40.119
in that area up to your spine, from the side

1076
04:42:40.200 --> 04:42:44.159
of your body up to your spine. So some of

1077
04:42:44.240 --> 04:42:51.279
that message area, the muscle tissue or whatever fatty tissue

1078
04:42:51.360 --> 04:42:56.959
even will be possibly from your chest. There's all connected,

1079
04:42:57.360 --> 04:43:03.560
chest and the back connect together. I'm going to be

1080
04:43:03.720 --> 04:43:08.680
massaging and just pulling some of that skin from your

1081
04:43:08.880 --> 04:43:18.319
side up and massaging that area of your upper back

1082
04:43:20.080 --> 04:43:26.599
all the way to your spine. And then I'll move

1083
04:43:26.680 --> 04:43:29.479
down a bit and I'll continue with the middle of

1084
04:43:29.520 --> 04:43:37.040
your back, doing exactly the same thing as gentle, as

1085
04:43:38.840 --> 04:43:50.279
deep as you choose. Now I'll move or the other

1086
04:43:50.400 --> 04:43:55.200
side again and do the exact same thing with the

1087
04:43:55.319 --> 04:44:04.720
top of your back on the other side, from pretty

1088
04:44:04.759 --> 04:44:18.279
much underneath your arm area really to your spine, and

1089
04:44:18.400 --> 04:44:25.400
then continuing that all the way down, including your lower

1090
04:44:25.720 --> 04:44:43.240
your middle of your back. I'm gonna go to your thighs,

1091
04:44:44.560 --> 04:44:50.040
the backs of your thighs, and the sides of your thighs,

1092
04:44:54.279 --> 04:45:03.200
starting with your right leg. Massage gym the back and

1093
04:45:03.360 --> 04:45:11.919
the sides of your thighs gently and firmly. There's a

1094
04:45:12.000 --> 04:45:15.400
lot of muscles there it's an area that can be

1095
04:45:15.560 --> 04:45:19.799
very tense at times and maybe needs a little bit

1096
04:45:19.880 --> 04:45:23.479
more pressure than the rest of the body that's up

1097
04:45:23.599 --> 04:45:33.759
to you. You can gently stroke the back of your

1098
04:45:33.880 --> 04:45:39.759
legs where you know, opposite your knee joint or underneath

1099
04:45:39.799 --> 04:45:52.759
your knee joint, very sensitive, gentle area, and then working

1100
04:45:52.919 --> 04:45:59.959
down to your calf muscles. Massage in your half must

1101
04:46:00.080 --> 04:46:09.400
sorts thoroughly and deeply, if you choose, using both hands

1102
04:46:13.599 --> 04:46:27.919
and fingers, digging deep to your ankles. In the back

1103
04:46:28.040 --> 04:46:34.639
of your back of your ankles, just gently message in

1104
04:46:34.759 --> 04:46:46.520
that area, maybe lifting the leg and stretching out a

1105
04:46:46.560 --> 04:47:11.680
little bit. Moving to the right foot, massage in the

1106
04:47:11.799 --> 04:47:18.759
bottom of your feet and the side of your feet

1107
04:47:25.919 --> 04:47:35.360
gently but firm enough so they don't tickle, and just

1108
04:47:35.520 --> 04:47:41.080
allow the pleasure that you get from having your feet

1109
04:47:41.240 --> 04:47:50.840
massaged to just overtake you as I continue to message

1110
04:47:50.919 --> 04:47:59.520
your feet, the bottoms of your feet, the sides your

1111
04:47:59.759 --> 04:48:05.080
art chose your heel. You can put a lot of

1112
04:48:05.159 --> 04:48:11.040
pressure into your heel and it feels amazing, yet the

1113
04:48:11.240 --> 04:48:19.319
arches need to be a bit more gentle. Stretching your

1114
04:48:19.479 --> 04:48:25.919
toes gently, a massage in the bottoms of your toes

1115
04:48:26.680 --> 04:48:41.959
with my fingers, each one individually. Moving over to the

1116
04:48:42.119 --> 04:48:51.520
left leg to do exactly the same thing. Starting at

1117
04:48:51.560 --> 04:48:55.959
the top of the thighs, work in the back of

1118
04:48:56.040 --> 04:49:03.639
the thighs and the sides, Massage deeply and gently the

1119
04:49:03.799 --> 04:49:17.799
whole area, working all the way down. And this is

1120
04:49:17.880 --> 04:49:24.040
an area that maybe you could like to spend more

1121
04:49:24.159 --> 04:49:32.759
time relaxing and messaging. So perhaps if you wanted, I

1122
04:49:32.840 --> 04:49:37.759
could big a future recording. Want's spend more time on

1123
04:49:37.959 --> 04:49:50.119
one particular area. As you move down to your calf muscles,

1124
04:49:56.119 --> 04:50:09.520
massage in your calf muscles only, and gently move down

1125
04:50:11.799 --> 04:50:18.159
your aincor into your feet. Massage in the backs of

1126
04:50:18.279 --> 04:50:28.720
your feet, the bottoms of your feet, stretching your toes

1127
04:50:29.080 --> 04:50:35.360
and massage in each tone individually. And the feeling of

1128
04:50:35.560 --> 04:50:41.439
pleasure and release that you experience when your having your

1129
04:50:41.560 --> 04:51:03.040
feet massaged feels really good. Now, she turn over in

1130
04:51:03.119 --> 04:51:14.319
your mind. Laying on your back, I'm just gonna start

1131
04:51:14.360 --> 04:51:31.319
again for your neck area in your shoulders, just to

1132
04:51:32.520 --> 04:51:41.880
get back in touch with that area and lets you

1133
04:51:42.080 --> 04:51:54.119
move up. I can clean my hands, make them more fresh,

1134
04:51:54.880 --> 04:52:04.000
because now I'm going to massage your face gently, starting

1135
04:52:04.119 --> 04:52:14.759
off with your forehead. Your eyes are closed, and I

1136
04:52:14.880 --> 04:52:20.799
can just stretch your eyes a little bit, pushing up

1137
04:52:20.880 --> 04:52:38.040
on your eyebrows, just massaging around your scalp, massaging down

1138
04:52:39.000 --> 04:52:53.040
your cheeks, around your ears, into your chaw, gently the

1139
04:52:53.240 --> 04:52:58.880
sides of your neck chin.

1140
04:53:05.799 --> 04:53:06.200
Mm hmm.

1141
04:53:10.000 --> 04:53:11.720
Then just moving down.

1142
04:53:15.599 --> 04:53:22.319
From your neck down to your chest, starting him by

1143
04:53:22.479 --> 04:53:29.599
message in the very top of your chest where the

1144
04:53:29.720 --> 04:53:43.080
collar phone is. Give a side of the collarbone, and

1145
04:53:43.159 --> 04:53:55.799
then just message in the hole of the chest, moving

1146
04:53:55.919 --> 04:54:09.479
the chest around, because it's quite a large area, you

1147
04:54:09.560 --> 04:54:17.319
can move from one side to the next, moving my

1148
04:54:17.520 --> 04:54:28.240
hands underneath pretty much where your arms are stretching up,

1149
04:54:30.439 --> 04:54:33.479
stretching some of the muscles of your back in the process,

1150
04:54:38.759 --> 04:54:47.400
moving up over your chest and they're moving down again,

1151
04:55:00.080 --> 04:55:04.799
and then allowing my hands to just massage gently and

1152
04:55:05.119 --> 04:55:11.840
slide down towards your stomach, starting in the middle of

1153
04:55:11.959 --> 04:55:21.520
your chest, and then gradually my hands moving apart and

1154
04:55:21.840 --> 04:55:27.880
massage in and sliding at the same time, moving down

1155
04:55:31.799 --> 04:55:47.119
to just below your red cage, moving down, then massaging

1156
04:55:47.240 --> 04:55:55.919
up again, giving your chest all the attention that it

1157
04:55:56.080 --> 04:56:10.599
needs to feel complete, relaxed, remembering that I'm also going

1158
04:56:10.680 --> 04:56:16.159
to be focusing on your sides as well. An area

1159
04:56:16.319 --> 04:56:22.479
that really doesn't get much attention but feels really good

1160
04:56:23.680 --> 04:56:33.000
when it's massaged. Just stroking my hands down the sides

1161
04:56:33.080 --> 04:56:39.799
of your body, just below your arms, all the way

1162
04:56:39.919 --> 04:56:53.040
down to your hips. Now moving to your stomach area.

1163
04:56:55.080 --> 04:56:58.479
I'm going to stand one side of you like I

1164
04:56:58.560 --> 04:57:03.040
did when I did your lower bad. Kay, gonna do

1165
04:57:03.119 --> 04:57:09.159
a similar process of just stretching the muscles from your side,

1166
04:57:12.680 --> 04:57:27.360
gently massaging from one side to the next, moving a

1167
04:57:27.479 --> 04:57:31.840
whole area from below your ribs all the way down

1168
04:57:32.799 --> 04:57:42.599
to below your belly button, and then move around to

1169
04:57:42.639 --> 04:57:58.880
the other side of you and repeat that process of relaxing, deeply, calmly.

1170
04:58:02.040 --> 04:58:09.200
You feel loose, You feel free. And it's something about

1171
04:58:09.319 --> 04:58:14.159
having your stomach massage that's different from any other part

1172
04:58:17.639 --> 04:58:22.159
because we do have a tendency of holding a different

1173
04:58:22.319 --> 04:58:26.360
kind of stress in our stomachs that we may not

1174
04:58:26.479 --> 04:58:37.479
be aware of. As a now message your stomach in

1175
04:58:37.599 --> 04:58:45.080
front of your stomach, making circles around your belly button,

1176
04:58:50.959 --> 04:59:00.599
thing going the other way around. There's a gentle and

1177
04:59:00.720 --> 04:59:12.240
a freedom that comes from feeling how you're feeling. As

1178
04:59:12.319 --> 04:59:19.240
I now move down the tops of your thighs the muscles,

1179
04:59:19.880 --> 04:59:24.959
massaging them and I can do this two legs at

1180
04:59:25.000 --> 04:59:35.599
the same time, pressing down, massaging deeply those muscles in

1181
04:59:35.720 --> 04:59:45.000
your thighs at front of your thighs, and moving down

1182
04:59:45.319 --> 04:59:56.639
to your knees, gently massaging your knees, sliding down your shins,

1183
04:59:58.799 --> 05:00:02.959
putting pressure on you either side of your shin gently

1184
05:00:05.599 --> 05:00:19.840
softly but firmly, moving down to your ankles, stroking the

1185
05:00:20.040 --> 05:00:30.599
tops of your feet, and then with each foot in

1186
05:00:30.720 --> 05:00:35.840
each hand, just gently messaging the whole of the foot,

1187
05:00:40.119 --> 05:00:45.639
the top, the bottom, your heel, your ankle, your toes,

1188
05:00:48.119 --> 05:00:58.080
messaging every part of your feet. Feels so good to

1189
05:00:58.520 --> 05:01:17.400
let go and enjoy the process. Enjoy feeling so deeply relaxed,

1190
05:01:24.159 --> 05:01:30.880
so much comfort and so many feelings come just from

1191
05:01:31.560 --> 05:01:48.279
touching your skin. And you can just lie there for

1192
05:01:48.360 --> 05:01:57.639
as long as you choose, enjoying the feeling of deep

1193
05:01:57.959 --> 05:02:03.560
comfort being massaged.

1194
05:02:05.520 --> 05:02:05.880
By me.

1195
05:02:13.040 --> 05:02:35.000
Enjoy the deeply right, And all we're gonna do is

1196
05:02:38.639 --> 05:02:55.279
blow out some candles. In your mind, there are gonna

1197
05:02:55.279 --> 05:03:05.959
be a hundred candles, and you're going to blow each

1198
05:03:06.040 --> 05:03:16.119
one out individually, one by one, starting at one hundred

1199
05:03:17.200 --> 05:03:24.599
as I count down all the way down to one,

1200
05:03:29.080 --> 05:03:38.000
and each time I say a number. You can imagine

1201
05:03:38.040 --> 05:03:44.479
that candle in front of you, and I'd like you

1202
05:03:44.639 --> 05:03:53.880
to actually physically gently blow that candle out.

1203
05:04:01.159 --> 05:04:01.200
H.

1204
05:04:03.919 --> 05:04:12.200
So it's not big blows, just a gentle h, and

1205
05:04:12.400 --> 05:04:21.959
that candle will extinguish. And then I'll say the next

1206
05:04:22.080 --> 05:04:30.520
number as we moved down, and you can just h

1207
05:04:32.639 --> 05:04:41.639
blow that one out as well. And as we move

1208
05:04:42.040 --> 05:04:53.080
down the numbers, you'll find yourself feeding more and more relaxed.

1209
05:04:56.080 --> 05:05:02.080
If you need to sleep, you'll also find yourself becoming

1210
05:05:03.840 --> 05:05:17.520
incredibly tired and sleepy. In fact, you may struggle to

1211
05:05:17.639 --> 05:05:30.599
blow out all one hundred of these candles as you

1212
05:05:31.720 --> 05:05:58.680
feel more and more deeply relaxed, more and more deeply tired,

1213
05:06:02.959 --> 05:06:10.799
And the further you go down, the more your mind

1214
05:06:12.560 --> 05:06:24.919
starts to drift. You may find that you stop listening

1215
05:06:25.159 --> 05:06:37.720
to me after a while. And even though there may

1216
05:06:37.799 --> 05:06:46.479
be background sounds where you are, you'll be aware of

1217
05:06:46.599 --> 05:07:02.119
those sounds at the moment, be may start to just

1218
05:07:05.799 --> 05:07:25.159
not even notice them at all because they're unimportant. Where

1219
05:07:25.279 --> 05:07:32.840
I am, I've got the sounds of the birds, there's horrors,

1220
05:07:32.959 --> 05:07:40.919
the pigeon who likes to say hello sometimes, and there's

1221
05:07:40.959 --> 05:07:51.279
the odd plane that goes by, maybe traffic and trains

1222
05:07:51.599 --> 05:08:04.040
in the distance, but none of that's scene is important whatsoever.

1223
05:08:08.759 --> 05:08:23.319
More candles you blow out less important. Anything is. More

1224
05:08:23.720 --> 05:08:34.560
candles you blow out, the further you seem to move

1225
05:08:35.200 --> 05:08:54.520
away from sounds and from general date days, stuff seems

1226
05:08:54.799 --> 05:08:55.279
to just.

1227
05:08:57.319 --> 05:08:58.799
Move away.

1228
05:09:00.959 --> 05:09:17.360
On insane. You feel more calmer with every candle you

1229
05:09:17.560 --> 05:09:37.319
blow out. Did you the next number? Do you hear

1230
05:09:37.479 --> 05:09:48.360
me say? And then you blow that candle out too?

1231
05:09:56.520 --> 05:10:20.040
So easy, so simple. We're gonna start by introducing the

1232
05:10:20.319 --> 05:10:38.599
first candle. When she's a hundred. First candle, she's one hundred.

1233
05:10:43.479 --> 05:10:57.639
When you blow that candle out, you'll find immediately a

1234
05:10:58.319 --> 05:11:12.279
slight change in how you feel, as well as a

1235
05:11:12.439 --> 05:11:34.599
real sense of positivity growing within you, relaxation and sleepiness expanding.

1236
05:11:43.400 --> 05:12:13.319
Starting with one hundred, blow out back candle now ninety nine,

1237
05:12:31.759 --> 05:12:37.000
candle ninety eight.

1238
05:12:57.240 --> 05:12:58.080
Can do.

1239
05:13:01.680 --> 05:14:36.720
Nine, ten, ninety six, ten, ninety five and ninety four.

1240
05:15:01.200 --> 05:15:01.680
Can do.

1241
05:15:07.560 --> 05:16:32.680
Ninety three, hand nine two and ninety one and ninety

1242
05:16:52.040 --> 05:17:30.520
and eight two, nine, ten, eighty.

1243
05:17:31.919 --> 05:18:02.479
Eight and.

1244
05:18:14.080 --> 05:21:13.479
Eighties can do bites and eighty five f tenn eighty

1245
05:21:13.840 --> 05:24:33.279
two and two one can seventy nine can do, seventy eight.

1246
05:24:41.840 --> 05:24:42.439
Can do.

1247
05:24:47.119 --> 05:25:00.319
Seventy seven, d.

1248
05:25:04.000 --> 05:25:19.479
Seventy six, can.

1249
05:25:19.560 --> 05:26:18.759
Handle seventy five, candle seventy four, candle seventy three, candle

1250
05:26:24.000 --> 05:27:26.040
seventy two, candle seventy one, candle seventy one and seventy

1251
05:27:41.159 --> 05:28:34.200
and sixty nine, Candle sixty eight, candle sixty seven, candle

1252
05:28:37.919 --> 05:29:40.759
sixty five, candle sixty four, candle sixty four, candle sixty three,

1253
05:29:50.599 --> 05:31:42.040
candle sixty two, sixty one, candle sixty fifty nine, handle

1254
05:31:44.840 --> 05:33:04.599
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1255
05:33:22.119 --> 05:34:43.599
candle fifty four, handle fifty three, end fifty two fifty two.

1256
05:35:15.880 --> 05:35:16.279
And to.

1257
05:35:19.439 --> 05:36:53.560
Fifty two, candle fifty one, candle fifty candle foty nine

1258
05:37:24.119 --> 05:38:47.319
came foot he ate, candle forty seven, candle forty six,

1259
05:39:15.400 --> 05:41:13.119
candle forty five and forty two chendle who to handle

1260
05:41:18.080 --> 05:42:03.000
forty candle thirty nine.

1261
05:42:36.919 --> 05:42:37.880
And two.

1262
05:42:41.080 --> 05:44:01.840
Thirty eight, can't do thirty seven, can't do thirty five,

1263
05:44:45.319 --> 05:46:52.080
canw thirty four, tenso thirty three, candle thirty one, candle

1264
05:46:56.319 --> 05:50:01.639
thirty candle two inighteen nine, candle twenty eight and two seven.

1265
05:50:34.240 --> 05:52:50.759
Came twenty six, can twenty five and twinty four, endle

1266
05:52:51.119 --> 05:54:55.520
twenty three and twine and twenty one and to winy.

1267
05:55:32.520 --> 05:55:57.799
Yen and.

1268
05:56:01.319 --> 06:01:44.200
Ninety, candle seventeen ten sixteen, Chaz fourty ten, ooh candle eleven, cans.

1269
06:01:48.080 --> 06:03:59.000
Yeah Yeah nine and.

1270
06:04:04.479 --> 06:08:21.119
Eight s six, Jim came four and doy seven two.

1271
06:09:11.759 --> 06:09:30.720
Can or let go of all of those thoughts, worries,

1272
06:09:31.000 --> 06:09:37.119
concerns about the past, thoughts about the future, and even

1273
06:09:38.599 --> 06:09:42.959
things you've been thinking about today. Just let it all

1274
06:09:43.040 --> 06:09:49.240
go because none of it is useful in this moment.

1275
06:09:54.159 --> 06:10:09.560
This is your opportunity to just focus on feeling relaxed,

1276
06:10:13.840 --> 06:10:20.279
allowing yourself to get in touch with that natural sense

1277
06:10:22.360 --> 06:10:30.479
of peace that we all have within us. It's available

1278
06:10:30.560 --> 06:10:35.400
for everyone. It just sometimes takes a little bit of

1279
06:10:35.520 --> 06:10:42.919
effort to set up the right time and place in

1280
06:10:43.200 --> 06:10:49.400
order for you to just let go. Because when you

1281
06:10:49.639 --> 06:10:57.400
do decide to let go and relax, that's what your

1282
06:10:57.439 --> 06:11:06.159
body starts to do because you've chosen, You've chosen to

1283
06:11:06.599 --> 06:11:13.720
just allow your body to unwind and your mind starts

1284
06:11:13.799 --> 06:11:21.279
to slow down. And it's a nice feeling. It's a

1285
06:11:21.360 --> 06:11:25.599
nice feeling at the beginning just to know that you

1286
06:11:26.080 --> 06:11:36.360
have chosen to decide to relax deeply, and because you've

1287
06:11:36.479 --> 06:11:44.959
made that decision, your body will just follow suit. Because

1288
06:11:45.040 --> 06:11:49.680
sometimes all the muscles in your body need is just

1289
06:11:50.000 --> 06:11:59.240
permission from you to relax. Because so often we're busy,

1290
06:11:59.520 --> 06:12:03.720
were going from here to there, we're walking around and

1291
06:12:03.840 --> 06:12:11.159
we're doing stuff, and the body doesn't have any time

1292
06:12:11.400 --> 06:12:19.799
or space to really relax deeply. So it kind of

1293
06:12:19.880 --> 06:12:25.479
waits for you to lead the way, waits for your permission.

1294
06:12:29.799 --> 06:12:36.279
And when you do give your permission, when you give

1295
06:12:36.360 --> 06:12:42.639
the say so we you say okay, it's time for

1296
06:12:42.759 --> 06:12:52.400
your body to let go completely and relax totally, your

1297
06:12:52.439 --> 06:12:58.919
body just follows. It's like a breath of relief.

1298
06:13:00.159 --> 06:13:00.360
Ah.

1299
06:13:01.720 --> 06:13:08.840
Good, I can now relax. That feeling at the end

1300
06:13:08.880 --> 06:13:12.000
of a day, of a very physical day that you

1301
06:13:12.159 --> 06:13:16.040
may experience in the past. But you get home and

1302
06:13:16.119 --> 06:13:19.919
you just sit down on a chair, maybe you kick

1303
06:13:20.000 --> 06:13:26.240
your shoes off and not Ah feels so nice knowing

1304
06:13:26.279 --> 06:13:30.159
that you don't have to get up again for a

1305
06:13:30.200 --> 06:13:33.759
little while at least if you choose, you can just

1306
06:13:33.959 --> 06:13:42.680
sit there for maybe an hour to It feels blissful.

1307
06:13:46.799 --> 06:13:51.479
And just by sitting down like that, your body knows

1308
06:13:52.080 --> 06:13:57.000
that it's time to relax. Your body has been given

1309
06:13:57.119 --> 06:14:04.040
permission from you. Because it's a mindset. In your mind,

1310
06:14:07.360 --> 06:14:17.799
you're prepared to let go of everything and just completely

1311
06:14:19.000 --> 06:14:27.799
allow all the stress of your body to evaporate. Any

1312
06:14:28.000 --> 06:14:41.959
tensions can just gradually vanish. It's almost like magic, really,

1313
06:14:47.560 --> 06:14:54.560
because that sense of relaxation in your body is a

1314
06:14:54.720 --> 06:15:01.159
very natural state. It's not something unusual. It may feel

1315
06:15:01.279 --> 06:15:04.880
unusual when you first start to relax, if you if

1316
06:15:04.959 --> 06:15:09.319
you haven't really spent a lot of time focusing and

1317
06:15:10.040 --> 06:15:14.520
giving yourself this space to let go completely and relax,

1318
06:15:15.520 --> 06:15:22.159
they seem are most alien, but it isn't. It's actually

1319
06:15:23.520 --> 06:15:28.680
the most natural thing in the world to let go completely,

1320
06:15:30.400 --> 06:15:38.200
to relax totally, the most natural thing in the world

1321
06:15:40.840 --> 06:15:50.919
to allow yourself to feel really calm in your mind.

1322
06:15:53.479 --> 06:16:01.200
And it is almost like a literal unwinding. It's like

1323
06:16:01.319 --> 06:16:08.919
you press a button and all the tension just releases,

1324
06:16:10.279 --> 06:16:13.680
and it's like a wheel, like a cog, like the

1325
06:16:13.759 --> 06:16:17.720
inside of a clock, just unwinding. And it's almost like

1326
06:16:17.880 --> 06:16:22.959
you could see the little wind up knob that's used

1327
06:16:23.880 --> 06:16:27.880
just going the opposite way that you choose to wind

1328
06:16:27.959 --> 06:16:36.479
it up, and the energy that fremetic stress for energy

1329
06:16:38.000 --> 06:16:48.279
gradually winding down, losing its power, losing its strength as

1330
06:16:48.360 --> 06:16:57.759
a sense of relaxation becomes stronger and deeper, and you

1331
06:16:57.919 --> 06:17:05.799
may find and are the more relaxed you feel that

1332
06:17:05.919 --> 06:17:15.680
your mind starts to wonder, maybe just seem to stop

1333
06:17:15.840 --> 06:17:19.959
listening to me for a while, and your mind goes

1334
06:17:20.119 --> 06:17:25.439
somewhere else, and then you realize you're listening to me again,

1335
06:17:28.119 --> 06:17:34.840
and that is just your mind drifting to sleep, which

1336
06:17:34.919 --> 06:17:44.799
is quite natural, because sometimes when we're stressed and tense,

1337
06:17:46.080 --> 06:17:49.959
we're not mean I actually be aware of what we need,

1338
06:17:51.080 --> 06:17:59.520
what we physically your emotionally need in this moment. But

1339
06:17:59.639 --> 06:18:05.959
when you allow your body and mind to relax completely

1340
06:18:07.720 --> 06:18:14.919
and you let go of all thoughts, concerns, worries, ideas,

1341
06:18:16.400 --> 06:18:20.919
all letting them go, allow them to drop onto the floor.

1342
06:18:26.240 --> 06:18:32.240
When you start to get in touch with the feelings

1343
06:18:32.400 --> 06:18:44.080
of such relaxation, this feels so nice, to be in

1344
06:18:44.319 --> 06:18:51.080
touch with the calmness of the different body parts as

1345
06:18:51.240 --> 06:19:06.880
they become looser and looser. Even your breathing seems easier

1346
06:19:07.560 --> 06:19:16.799
and more natural, effortless, as that cool air enters through

1347
06:19:16.840 --> 06:19:25.959
your mouth or nose into your lungs, breathing in comfort

1348
06:19:26.319 --> 06:19:34.639
and relaxation. And then just breathing out any excess remain

1349
06:19:34.840 --> 06:19:43.040
intention or stress from every part of your body and mind.

1350
06:19:46.639 --> 06:19:51.200
And as you start to focus on your mind, maybe

1351
06:19:51.759 --> 06:19:59.240
you notice that things have come to a standstill or

1352
06:19:59.400 --> 06:20:08.479
maybe just much much lower than before, because your mind

1353
06:20:08.680 --> 06:20:19.200
is not really needed when listening to my voice, which

1354
06:20:19.319 --> 06:20:25.759
allows your mind to relax just as deeply as your body.

1355
06:20:28.520 --> 06:20:36.759
And that's synchronicity between the relaxation of your body and

1356
06:20:39.520 --> 06:20:53.279
relaxation of your mind. Let you know that feeling completely calm, loose,

1357
06:20:53.639 --> 06:21:08.360
and relaxed really is great healing experience fear and has

1358
06:21:12.840 --> 06:21:20.639
so many positive benefits for your body, your mind, and

1359
06:21:20.759 --> 06:21:29.439
your life. To be able to let go everything and

1360
06:21:29.639 --> 06:21:40.040
to relax completely in all parts of your body and mind.

1361
06:21:42.400 --> 06:21:50.639
Even your bones are axed, all your muscles are arise,

1362
06:21:57.799 --> 06:22:02.159
even the skin that covers your body.

1363
06:22:04.720 --> 06:22:05.639
Is relaxed.

1364
06:22:10.799 --> 06:22:12.159
Every hair.

1365
06:22:15.119 --> 06:22:15.680
That you have.

1366
06:22:17.439 --> 06:22:35.000
Is also deeply relaxed. And your brain really starts to

1367
06:22:35.240 --> 06:22:48.479
feel the benefit but this healing relaxation, and as you

1368
06:22:48.759 --> 06:22:55.240
focus on the inside of your scalp where your brain is,

1369
06:22:57.119 --> 06:23:04.919
you can start to realize and notice the benefits of

1370
06:23:05.080 --> 06:23:17.360
your brain relaxing deeply, and it's your brain continues to relax.

1371
06:23:20.200 --> 06:23:26.959
It sends those messages to the rest of your body

1372
06:23:28.959 --> 06:23:44.639
and your mind to re relax even more deeply, relax

1373
06:23:45.439 --> 06:24:03.520
me more completely, letting go of any remaining or consers,

1374
06:24:05.919 --> 06:24:12.400
allow them just drop onto the floor because they're no

1375
06:24:12.599 --> 06:24:21.520
longer necessary in this moment, In this moment of deep

1376
06:24:23.319 --> 06:24:30.080
relaxation and calmness, filling.

1377
06:24:32.360 --> 06:24:33.279
Your brain.

1378
06:24:34.959 --> 06:24:57.680
With deep, concentrated healing, calming, relaxing every part of your

1379
06:24:57.799 --> 06:25:19.080
brain feeling so loose and comfortable, so relaxed and peaceful.

1380
06:25:22.360 --> 06:25:25.159
Your brain feels.

1381
06:25:26.360 --> 06:25:27.200
So light.

1382
06:25:29.200 --> 06:25:38.000
And so healthy in a sense of deep deep comfort

1383
06:25:40.400 --> 06:25:52.799
really does allow you to enjoy those ever increase in

1384
06:25:53.279 --> 06:26:08.240
sensations of comfort that is spread I didn't throughout your body, relaxing,

1385
06:26:08.799 --> 06:26:24.040
each and every muscle of your body, eat deeper and deeper,

1386
06:26:27.159 --> 06:26:44.799
much more deeper than before, much more comfort spreading through

1387
06:26:46.240 --> 06:26:48.200
your body and your mind.

1388
06:26:51.240 --> 06:26:53.119
Be so.

1389
06:26:55.000 --> 06:27:11.040
Peaceful and calm, so very very peaceful in every part

1390
06:27:13.720 --> 06:27:28.880
of your body, letting go h a everything averything, so

1391
06:27:30.240 --> 06:27:47.200
peaceful and calm, so relax a very second the passes

1392
06:27:50.240 --> 06:27:57.799
you feel deeper deeper.

1393
06:27:58.880 --> 06:27:59.279
For that.

1394
06:28:03.560 --> 06:28:11.840
Deper and deper less.

1395
06:28:14.560 --> 06:28:19.000
Calm, so calm.

1396
06:28:22.720 --> 06:28:35.520
Peace, for so very piece from your head down to

1397
06:28:35.680 --> 06:28:48.799
your ties. Such peace and comfort growing all the time,

1398
06:28:51.639 --> 06:29:02.799
Such peace and comfort spreading through your body and mind

1399
06:29:05.319 --> 06:29:22.840
deeper deeper, such comforts, spreading and sinking deeper into airy

1400
06:29:23.240 --> 06:29:37.240
muscle of your body, so that you feel amazing, so relaxed,

1401
06:29:40.720 --> 06:29:53.319
so peaceful, so relax and peaceful.

1402
06:29:56.560 --> 06:29:57.560
Letting go.

1403
06:30:06.720 --> 06:30:12.919
We're going to do a body scan, focusing on firstly

1404
06:30:13.080 --> 06:30:17.799
how you feel in your body, Not trying to change

1405
06:30:18.520 --> 06:30:24.119
how you feel, not trying to relax, not trying to

1406
06:30:24.319 --> 06:30:31.479
move away from any discomfort or stress or tension. Just accepting,

1407
06:30:33.040 --> 06:30:38.119
observing and accepting how you feel in the different parts

1408
06:30:38.200 --> 06:30:44.840
of your body, just allowing yourself to be exactly as

1409
06:30:44.919 --> 06:30:56.400
you are, to notice, to get in touch with how

1410
06:30:56.479 --> 06:31:03.880
you actually feel in this moment. I'm going to start

1411
06:31:04.040 --> 06:31:14.959
off by focusing on your hands. Just be aware of

1412
06:31:15.080 --> 06:31:23.360
your hands. I'd like you to move your hands around,

1413
06:31:24.799 --> 06:31:30.400
just maybe move your fingers a little bit. I've been

1414
06:31:30.520 --> 06:31:36.880
enclosing your hands very gently, just so that you can

1415
06:31:38.840 --> 06:31:45.279
gain in touch with how your hands and your fingers

1416
06:31:45.560 --> 06:32:06.080
feel with very very slow movements. Focusing now on your feet,

1417
06:32:10.159 --> 06:32:13.479
and if you can just do kind of an equivalent

1418
06:32:14.159 --> 06:32:18.479
with your feet is you've just done with your hands,

1419
06:32:19.840 --> 06:32:28.720
maybe turn in your ankles, moving your feet around, moving

1420
06:32:28.840 --> 06:32:38.840
your toes gently but only very gently and very slowly,

1421
06:32:41.799 --> 06:32:57.200
noticing how your feet fell in this moment. Focusing now

1422
06:32:57.439 --> 06:33:04.439
on your eyes, and I'd like you to just focus

1423
06:33:04.599 --> 06:33:10.080
on your eyelids. Maybe you can open and close your

1424
06:33:10.159 --> 06:33:14.639
eyes a couple of times to really get in touch

1425
06:33:15.040 --> 06:33:18.439
with how you feel when you do close your eyes.

1426
06:33:20.599 --> 06:33:27.000
The muscle changes in your eyes when you do close them,

1427
06:33:29.840 --> 06:33:36.240
maybe raising your eyebrows, it stretches the tops of your eyes,

1428
06:33:39.479 --> 06:33:47.880
perhaps squinting your eyes, scrunching up your eyes, just so

1429
06:33:48.040 --> 06:33:56.439
you can really get in touch with all aspects of

1430
06:33:57.639 --> 06:34:01.319
how your eye is feel.

1431
06:34:03.799 --> 06:34:04.279
Right now.

1432
06:34:13.639 --> 06:34:20.040
Now focusing on your thighs, and it it just starts

1433
06:34:20.119 --> 06:34:28.040
you to gently tense your thighs, just very very gently,

1434
06:34:30.400 --> 06:34:41.040
just enough so you can become more attuned to the

1435
06:34:42.319 --> 06:34:50.799
physical sensation of your upper legs, the front of your thighs,

1436
06:34:51.080 --> 06:35:04.599
and the backs of your thighs. Noticing observing how your

1437
06:35:04.799 --> 06:35:19.840
thighs fear. Right now, moving your focus to the back

1438
06:35:19.919 --> 06:35:26.479
of your neck. Just noticing the back of your neck

1439
06:35:27.959 --> 06:35:33.240
the muscles, and of course they lead to the side

1440
06:35:33.319 --> 06:35:37.439
of your neck. They also lead to the top of

1441
06:35:37.560 --> 06:35:43.919
your back, which leads to your shoulders. So there's your

1442
06:35:44.240 --> 06:35:49.959
focus on the back of your neck. Maybe you can

1443
06:35:50.880 --> 06:35:56.400
move your head gently upwards as if you're looking up,

1444
06:35:58.400 --> 06:36:04.000
Maybe moving your head down as if you're looking down.

1445
06:36:07.159 --> 06:36:12.040
Perhaps moving your head side to side, right to left,

1446
06:36:14.040 --> 06:36:25.200
only very slowly and very gently. I'm not trying to

1447
06:36:25.639 --> 06:36:36.479
force anything. It has to be very very gentle, just

1448
06:36:37.119 --> 06:36:38.400
so you can.

1449
06:36:39.959 --> 06:36:41.560
Be more.

1450
06:36:43.240 --> 06:36:52.639
In touch with the feelings, with the sensations, the physical

1451
06:36:54.040 --> 06:37:03.279
sensations of how back of your neck fields. Right now,

1452
06:37:10.880 --> 06:37:18.840
as we now focus on the tops of your arms,

1453
06:37:21.200 --> 06:37:26.040
the parts where your biceps and your triceps are between

1454
06:37:26.080 --> 06:37:33.799
your elbow and your shoulders. To focus on those parts,

1455
06:37:34.840 --> 06:37:40.479
the tops of your arms, you may like to just

1456
06:37:41.279 --> 06:37:52.599
tense them, but very very gently and slowly, so you're

1457
06:37:52.639 --> 06:38:02.080
not straining or put in any pressure whatsoever on your arms.

1458
06:38:04.759 --> 06:38:12.159
It's just soly you can gain more of a sense

1459
06:38:12.400 --> 06:38:22.880
of how your upper arms are feeling in this moment

1460
06:38:25.880 --> 06:38:36.599
and just noticing as you gently, very gently and slowly

1461
06:38:38.400 --> 06:38:49.319
tighten the muscles and then let go, notice how the

1462
06:38:49.560 --> 06:39:04.319
tops of your arms feel right now, as we now

1463
06:39:05.000 --> 06:39:15.240
focus on your stomach, the area the lower abdomen area

1464
06:39:15.919 --> 06:39:24.319
below your belly, button, moving all the way down to

1465
06:39:24.439 --> 06:39:35.040
your hips, just above your grind. Maybe you're able to

1466
06:39:36.479 --> 06:39:49.400
tense these muscles in the area very very gently and slowly,

1467
06:39:55.080 --> 06:39:59.240
if that's a difficult thing to do, and maybe you

1468
06:39:59.360 --> 06:40:09.840
can just move your body, pushing your stomach up, maybe

1469
06:40:10.000 --> 06:40:13.400
moving a little bit to the side using your hips,

1470
06:40:15.560 --> 06:40:23.759
just so you can get more in tune with how

1471
06:40:23.919 --> 06:40:42.919
your lower abdomen area is feeling in this moment. Just

1472
06:40:43.360 --> 06:41:05.560
noticing the physical sensations or your lower abdomen as you

1473
06:41:05.840 --> 06:41:21.119
move your attention to your mouth, noticing your lips and

1474
06:41:21.319 --> 06:41:39.159
inside your mouth, your teeth, your guns, your tongue, just

1475
06:41:39.479 --> 06:41:47.759
noticing how your tongue and your mouth feels. And it

1476
06:41:47.919 --> 06:41:56.919
may help by moving your tongue around your mouth, moving

1477
06:41:57.000 --> 06:42:04.400
it to your left, maybe pressing it gently against the

1478
06:42:04.639 --> 06:42:10.840
side of your mouth, and then to the right, gently

1479
06:42:11.360 --> 06:42:18.040
to the side of your mouth, perhaps pressing up against

1480
06:42:18.159 --> 06:42:26.159
the top of your mouth, and then down gently against

1481
06:42:26.279 --> 06:42:36.759
the bottom of your mouth, always very slowly and a

1482
06:42:37.319 --> 06:42:56.759
very very gentle so that you can be aware of

1483
06:42:57.000 --> 06:43:19.200
how you feel in your mouth area. Now I'm going

1484
06:43:19.319 --> 06:43:35.159
to focus on your wrists and I'm gonna ask you

1485
06:43:35.599 --> 06:43:44.360
to maybe just routine your wrists by moving your hands

1486
06:43:45.720 --> 06:43:58.639
in a circular motion very gently and slowly, just so

1487
06:43:59.119 --> 06:44:16.599
that you can feel the sensations that you are currently

1488
06:44:18.319 --> 06:44:33.240
experiencing in your risks. Perhaps move in your hands up

1489
06:44:33.400 --> 06:44:58.639
and down again very very gently and slowly, very gentle

1490
06:45:02.880 --> 06:45:28.400
and slow. As we now start to observe your lower back.

1491
06:45:34.040 --> 06:45:44.159
The bad part is just above of your hips where

1492
06:45:44.200 --> 06:45:56.799
your coxis are a whole area which also really does

1493
06:45:56.959 --> 06:46:04.040
include the signs of your body, because those muscles are

1494
06:46:04.360 --> 06:46:16.279
very much connected as those muscles also move into your hiperia,

1495
06:46:17.279 --> 06:46:32.680
connect into your buttocks the sides of your hips, and

1496
06:46:32.840 --> 06:46:41.279
if you're physically able to do so, maybe you can

1497
06:46:42.240 --> 06:46:54.919
very gently just move your body evisus slightly, very slowly,

1498
06:46:58.000 --> 06:47:15.959
some side to side, just enough to gauge how you

1499
06:47:16.279 --> 06:47:33.279
feel in your lord back. Perhaps it could even move

1500
06:47:33.520 --> 06:47:48.479
your hips gently up and down gently slowly in order to.

1501
06:47:53.000 --> 06:47:54.599
Be in touch.

1502
06:47:56.919 --> 06:48:01.799
With the physical sensations.

1503
06:48:01.720 --> 06:48:02.919
Of your law back.

1504
06:48:20.000 --> 06:48:21.520
As we know, move.

1505
06:48:25.959 --> 06:48:27.520
To your attention.

1506
06:48:30.959 --> 06:48:38.639
To your jaw, that area from your chin all the

1507
06:48:38.759 --> 06:48:46.080
way up to near way your ears are the hole

1508
06:48:46.560 --> 06:49:01.200
of your jaw, and you can, just if it's okay

1509
06:49:01.360 --> 06:49:11.319
to do so, gently open your mouth not wide, no

1510
06:49:11.639 --> 06:49:26.319
stretching just very gently and slowly opening your mouth thing

1511
06:49:26.599 --> 06:49:45.159
closing your mouth very gently and slowly, so you can.

1512
06:49:48.159 --> 06:49:49.360
Be in touch.

1513
06:49:55.840 --> 06:49:58.000
With how your jaw feels.

1514
06:50:01.400 --> 06:50:01.599
Now.

1515
06:50:28.319 --> 06:50:43.880
I to sit now your chest area, and you don't

1516
06:50:44.080 --> 06:50:51.439
need to do anything to move your chest because it

1517
06:50:51.720 --> 06:51:05.880
moves every time you breathe. Is very gently and slowly

1518
06:51:08.279 --> 06:51:23.360
automatically with each breath you take. As you focus on

1519
06:51:25.959 --> 06:52:09.919
how your chest feels when you breathe, move in your

1520
06:52:10.159 --> 06:52:24.880
focus to your forearms and your elbows. Maybe you're able

1521
06:52:25.360 --> 06:52:38.479
to very gently and slowly tense the muscles in your

1522
06:52:38.720 --> 06:52:48.639
forearms and when you do that, you can feel your

1523
06:52:48.799 --> 06:53:17.319
elbows as well. There gently and slowly, gently.

1524
06:53:20.240 --> 06:53:22.240
And softly.

1525
06:53:25.759 --> 06:54:04.680
Obsad your forearms and delbos. No focus of the rest

1526
06:54:04.799 --> 06:54:17.880
of your back, your upper back and the middle the

1527
06:54:18.240 --> 06:54:37.919
middle of your back again this part of your body. News.

1528
06:54:40.119 --> 06:54:49.799
Also every time you breathe. You may not notice that.

1529
06:54:51.959 --> 06:55:04.080
Usually as you observe you're upper back in the middle

1530
06:55:04.159 --> 06:55:11.119
of your back, he can really feel.

1531
06:55:13.279 --> 06:56:06.240
That gento and mement. Moving your focus.

1532
06:56:07.759 --> 06:56:20.639
Into your hip area, your butty as your brain. There's

1533
06:56:20.840 --> 06:56:57.840
muscles and those bones in your midsection. Just noticing how

1534
06:56:58.439 --> 06:57:19.159
your hips feel. Right now, you can very very gently

1535
06:57:21.880 --> 06:57:33.639
move your hips maybe side to side very gently and

1536
06:57:36.720 --> 06:58:30.240
slo very very gently, softly. No, everything starts to slow down,

1537
06:58:36.720 --> 06:58:42.400
including the thoughts in your mind and your mind itself

1538
06:58:45.599 --> 06:58:52.279
just starts to gradually. It doesn't have to be instant,

1539
06:58:52.360 --> 06:59:00.200
but just gradually starting too. It's almost like time aim

1540
06:59:00.360 --> 06:59:11.400
is straight chin. It's a slower pace to maybe what

1541
06:59:11.720 --> 06:59:19.759
you're used to in your day to day life. It's

1542
06:59:19.840 --> 06:59:46.840
a slower movement of energy, very small movements which make

1543
06:59:46.959 --> 06:59:54.799
up the larger movements, which is always the case. Now,

1544
06:59:54.880 --> 06:59:59.400
when you move your hand, it might seem like it's

1545
06:59:59.520 --> 07:00:05.240
one move, but it's lots of minute different muscles moving

1546
07:00:07.439 --> 07:00:18.759
in accordance with each other. What happens in this space

1547
07:00:19.520 --> 07:00:37.959
that we're sharing is we move from that big movement

1548
07:00:38.720 --> 07:00:54.880
into those smaller movements. Starting to focus on how your

1549
07:00:55.319 --> 07:01:02.000
body feels, not just as a whole, not just oh,

1550
07:01:02.040 --> 07:01:06.319
i'm feel in this way. I'm feeling stressed or tense,

1551
07:01:06.560 --> 07:01:11.959
or I'm feeling relaxed and calm, I'm feeling this way,

1552
07:01:12.119 --> 07:01:18.959
I'm feeling that way. Starting to notice that your body

1553
07:01:23.319 --> 07:01:32.959
begins to present to you small feelings around your body,

1554
07:01:39.479 --> 07:01:51.599
small physical sensations in your legs, whether pleasurable or not.

1555
07:01:57.000 --> 07:02:06.279
Maybe in the temptation to label them or to judge them,

1556
07:02:07.759 --> 07:02:13.799
those feelings, just thinking them, thinking about them is just

1557
07:02:14.040 --> 07:02:31.000
being neutral, just feelings, not being particularly concerned, but just

1558
07:02:31.400 --> 07:02:46.119
noticing what your body is telling you, the feelings in

1559
07:02:46.200 --> 07:02:52.400
your arms, instead of feeling the whole of the arm.

1560
07:02:53.840 --> 07:03:02.759
Maybe notice those individual feelings for all those different muscles

1561
07:03:03.000 --> 07:03:15.599
and the skin, the hairs of your arms, all the

1562
07:03:15.759 --> 07:03:32.319
internal parts of your arms, the veins, the bones, just

1563
07:03:32.439 --> 07:03:38.639
being aware of maybe your elbow on your right arm

1564
07:03:41.400 --> 07:03:49.560
has a certain feeling. Maybe your left wrist also has

1565
07:03:52.759 --> 07:04:13.479
its own individual physical sensation. What about your forearm on

1566
07:04:13.639 --> 07:04:25.840
your right arm, you're right forearm. There may not be

1567
07:04:26.000 --> 07:04:34.000
any particular feeling that you could even give a name to,

1568
07:04:37.759 --> 07:04:42.080
may not feel like anything other than just a feeling.

1569
07:04:43.000 --> 07:04:55.080
You know, it's there. The feelings in your shoulders, perhaps

1570
07:04:55.159 --> 07:04:58.880
your shoulders when you think about them, kind of almost

1571
07:04:59.119 --> 07:05:05.759
like they're the same, you know, the same feeling, almost

1572
07:05:05.919 --> 07:05:08.720
like you both of your shoulders are just one thing,

1573
07:05:10.360 --> 07:05:21.360
but of course they're not. And when you focus on

1574
07:05:21.479 --> 07:05:29.080
your left shoulder and then on your right shoulder, maybe

1575
07:05:29.560 --> 07:05:35.040
find that you move the muscles a little bit, Maybe

1576
07:05:35.200 --> 07:05:49.599
tense the muscles gently noticing the difference in each shoulder,

1577
07:06:01.040 --> 07:06:16.880
your lower back, the left side of your lower back,

1578
07:06:17.080 --> 07:06:28.479
and the right side of your lower back. Of course

1579
07:06:28.599 --> 07:06:40.799
that connection to your buttocks and to your hips, and

1580
07:06:40.959 --> 07:06:54.279
also moving up into the middle of your back, and

1581
07:06:54.520 --> 07:06:59.080
sometimes like right now, actually want to focus on their part.

1582
07:07:00.439 --> 07:07:04.840
When I focused on my buttocks and then I focused

1583
07:07:04.880 --> 07:07:09.000
on the middle of my back, I almost felt like

1584
07:07:09.200 --> 07:07:13.959
the muscles in my lower back were being stretched very gently,

1585
07:07:18.720 --> 07:07:24.000
just stretched a little bit. Even though I wasn't doing

1586
07:07:24.119 --> 07:07:32.880
anything to try to stretch your lower back, it just

1587
07:07:32.959 --> 07:07:45.240
seemed to happen. The feeling of very gently stretching your

1588
07:07:45.319 --> 07:08:04.439
lower back comes along. I have feeling in your chest,

1589
07:08:12.040 --> 07:08:25.439
just noticing what sensations you are experiencing in your chest

1590
07:08:25.720 --> 07:08:41.959
right now. And there's so much of the chest. Obviously,

1591
07:08:42.040 --> 07:08:45.680
there's the collar bone leading to the chest. You've got

1592
07:08:45.720 --> 07:08:54.319
the chest bone, You've got the muscles in your chest.

1593
07:08:57.119 --> 07:09:03.720
Of course, if you're female, there's possibly the breasts. You're male,

1594
07:09:05.720 --> 07:09:12.560
you've got the different wellm not that different these days.

1595
07:09:12.360 --> 07:09:12.439
But.

1596
07:09:14.599 --> 07:09:20.000
There may be more muscles at the top of the chest,

1597
07:09:23.360 --> 07:09:27.639
but at the side underneath it's pretty much the same.

1598
07:09:28.400 --> 07:09:31.479
Whether you're a man or a woman. There's muscles there,

1599
07:09:32.840 --> 07:09:37.959
muscles that stretch out to your back, as well as

1600
07:09:38.080 --> 07:09:46.439
breast tissue which stretches and moves into your back, to

1601
07:09:46.639 --> 07:10:06.000
just being aware of your chest, being with whatever feeling

1602
07:10:06.200 --> 07:10:26.000
there is in your chest. When I noticed that, I

1603
07:10:26.159 --> 07:10:34.080
focus on my chest, I feel it in my back

1604
07:10:34.279 --> 07:10:38.040
and my upper back. I mean, I guess the obvious

1605
07:10:38.200 --> 07:10:45.840
reason would be because you know, I'll breathe in in,

1606
07:10:48.560 --> 07:10:51.720
then it stretches my chest and my back at the

1607
07:10:51.759 --> 07:11:15.240
same time. It feels it feels okay, doesn't feel I

1608
07:11:15.360 --> 07:11:19.439
got a little bit of pain in my right chest,

1609
07:11:21.720 --> 07:11:27.919
a little bit, not pain, but a little discomfort, maybe stiffness, possibly,

1610
07:11:28.479 --> 07:11:37.360
I don't know. I notice my shoulders are also wanting

1611
07:11:37.560 --> 07:11:44.520
to flex for some reason. I think that's probably part

1612
07:11:44.599 --> 07:11:53.119
of my upper back, that connection between my shoulders my

1613
07:11:53.200 --> 07:11:58.720
rper back. Because I can move my shoulders and stretch

1614
07:11:58.880 --> 07:12:06.360
the muscles in my back, moving the shoulders backwards or up,

1615
07:12:08.360 --> 07:12:14.720
which then moves I think it's the scapulous in your back.

1616
07:12:24.759 --> 07:12:32.439
It feels quite nice. Actually a good thing about this

1617
07:12:32.759 --> 07:12:37.520
is you can, if you want to, you can just

1618
07:12:41.080 --> 07:12:52.759
flex or stimulate the various muscles in your body gently

1619
07:12:54.240 --> 07:12:57.680
in order to get more of a sense of how

1620
07:12:57.799 --> 07:13:12.639
they feel. And when you're relaxing, when you do tense

1621
07:13:12.759 --> 07:13:16.680
and muscle and you let it go and you let

1622
07:13:16.759 --> 07:13:25.759
it relax, it relaxes way more than it would normally.

1623
07:13:30.720 --> 07:13:35.959
That you have to feel that you're able to do that.

1624
07:13:37.560 --> 07:13:43.319
There's no point doing it if there's an issue with

1625
07:13:43.479 --> 07:13:48.880
the per part of your body. You need to be

1626
07:13:49.479 --> 07:14:02.439
gentle with yourself at all times when relaxing deeply, It's

1627
07:14:02.520 --> 07:14:18.279
important to be kind to yourself as you notice your mind.

1628
07:14:22.599 --> 07:14:29.639
How much has your mind slowed down since we started

1629
07:14:31.040 --> 07:14:56.520
this recording? How came and peaceful is your mind right now?

1630
07:15:03.439 --> 07:15:08.799
We have nothing to think about and just my voice

1631
07:15:09.040 --> 07:15:18.919
to listen to, because you know, the intention behind this

1632
07:15:19.240 --> 07:15:28.360
recording is relaxation. At the very least, for you to

1633
07:15:28.639 --> 07:15:33.520
feel more relaxed at the end of the recording than

1634
07:15:33.599 --> 07:15:45.479
you did at the beginning, at the very least, for

1635
07:15:45.599 --> 07:15:57.240
your mind to slow down because your body continues to relax,

1636
07:16:02.680 --> 07:16:15.759
because that's what you want to happen, that's what you expect.

1637
07:16:19.360 --> 07:16:19.919
To happen.

1638
07:16:26.040 --> 07:16:44.479
For relaxation to fill your body, maybe calm your mind

1639
07:16:46.000 --> 07:16:53.479
to the point of boredom when you start maybe to

1640
07:16:59.119 --> 07:17:39.919
drift away dressed in it's almost as if you're moving

1641
07:17:40.520 --> 07:17:48.400
further away from your body in your mind, just leaving

1642
07:17:48.599 --> 07:18:00.560
that there, kind of liking it an escape pod in

1643
07:18:00.680 --> 07:18:05.040
the spaceship and movie a space movie, you know, when

1644
07:18:05.080 --> 07:18:08.880
they get into a little pard in it. Since the

1645
07:18:09.040 --> 07:18:33.560
month far away from the spaceship, safe to dream and

1646
07:18:33.799 --> 07:19:21.720
continue to relax, drifting so slow.

1647
07:19:34.520 --> 07:19:35.400
And be so.

1648
07:19:51.680 --> 07:20:37.759
So rare and peaceful and focusing on the feeling of

1649
07:20:37.959 --> 07:20:50.319
those individual parts of your body. That's a relaxing One

1650
07:20:50.400 --> 07:21:07.119
by one, you me find that every now and then

1651
07:21:10.040 --> 07:21:21.240
you realize that you aren't listening to my voice because

1652
07:21:21.279 --> 07:21:32.799
your mind started to imagine something different, maybe started to

1653
07:21:35.040 --> 07:21:46.159
almost move into something kind of a dreamy state. And

1654
07:21:46.279 --> 07:21:52.840
then you become aware of my voice again. And even

1655
07:21:52.959 --> 07:21:59.680
though you may want to focus on my voice, you

1656
07:21:59.799 --> 07:22:07.799
may also wish to allow your mind to just drift

1657
07:22:11.000 --> 07:22:27.439
naturally into that space of comfort and safety. As you

1658
07:22:28.319 --> 07:22:45.400
feel more comfort spreading through your body like a warm

1659
07:22:45.599 --> 07:23:02.200
blanket covering you gently, keeping your body at just the

1660
07:23:02.520 --> 07:23:19.680
perfect temperature, and even if you can hear background sounds,

1661
07:23:25.240 --> 07:23:37.560
they just don't seem to matter anymore. There's that sense

1662
07:23:37.720 --> 07:23:54.080
of peace spreads through your mind like a gentle breeze,

1663
07:23:57.080 --> 07:24:09.759
yet strong enough to blow away all negativity, strong enough

1664
07:24:09.880 --> 07:24:23.200
to remove from your mind any anxiety or stress that

1665
07:24:23.439 --> 07:24:37.720
was there before, and blow away any other thoughts or

1666
07:24:38.000 --> 07:24:59.400
feelings that just don't fit with the sense relaxation, that

1667
07:25:04.560 --> 07:25:29.919
is feeling your body and your mind. Unless you focus

1668
07:25:30.159 --> 07:25:31.240
on your mind.

1669
07:25:33.080 --> 07:25:38.400
And count down from ten down to one, and with

1670
07:25:38.759 --> 07:25:45.240
each number you hear, your mind.

1671
07:25:47.919 --> 07:26:10.040
Will become slightly more relaxed, just just slightly.

1672
07:26:12.639 --> 07:26:12.680
So.

1673
07:26:12.880 --> 07:26:19.919
From ten down to nine, just a slight movement. From

1674
07:26:20.080 --> 07:26:32.360
nine down to eight, just another small change in how

1675
07:26:32.479 --> 07:26:45.520
you feel. Eight down to seven. That feeling is a gap,

1676
07:26:46.439 --> 07:26:52.000
almost like a gap that starts to get wider, the

1677
07:26:52.159 --> 07:27:00.400
gap between those feelings that you used to have in

1678
07:27:00.520 --> 07:27:09.439
your mind compared to the feelings you have there growing now,

1679
07:27:11.159 --> 07:27:21.000
feelings of comfort and security and confidence, and the gap

1680
07:27:21.400 --> 07:27:27.520
becomes wider. Eight down to seven, Seven down to six,

1681
07:27:31.200 --> 07:27:36.200
And when you get to five, your mind will start

1682
07:27:36.319 --> 07:27:49.279
to have a certain physical sensation, almost like there's a

1683
07:27:49.599 --> 07:27:56.200
magnet outside of your head sucking the tension and the

1684
07:27:56.520 --> 07:28:04.200
stress and any remaining fears that you don't want, sucking

1685
07:28:04.279 --> 07:28:13.319
them out through your skull. And then down to four,

1686
07:28:15.319 --> 07:28:22.119
you can start to really experience that sense of not

1687
07:28:22.400 --> 07:28:32.599
just emptiness, but space, a place full of fresh air,

1688
07:28:37.439 --> 07:28:44.159
a place where you can stretch. It's almost as if

1689
07:28:44.279 --> 07:28:48.319
as you go down to four and three, your mind

1690
07:28:48.479 --> 07:29:00.439
is expanding with this sense of peace and tranquility growing

1691
07:29:03.040 --> 07:29:09.159
as it moved down to When you get to one,

1692
07:29:10.639 --> 07:29:19.159
your mind just feels exactly how you want to feel.

1693
07:29:22.520 --> 07:29:40.159
It's almost a perfect feeling, maybe a sensation that you'd

1694
07:29:40.360 --> 07:29:53.040
like to keep a place that's safe, where nothing can

1695
07:29:53.119 --> 07:30:08.279
affect you at all, and you can stay in that

1696
07:30:09.720 --> 07:30:17.439
that space of comfort and confidence, confidence in your own

1697
07:30:17.560 --> 07:30:26.080
ability to create this space and this feeling of comfort

1698
07:30:26.599 --> 07:30:34.319
within your own mind just by counting and ten down

1699
07:30:34.400 --> 07:30:41.400
to one. And this is something that you can do

1700
07:30:41.639 --> 07:30:50.520
yourself when you're on your own, the time when you

1701
07:30:50.680 --> 07:30:54.520
can maybe sit down, maybe just for a few minutes,

1702
07:30:59.080 --> 07:31:07.000
close your eye is it just counts slowly from ten

1703
07:31:09.919 --> 07:31:21.840
down to one and re experience these feelings in your mind.

1704
07:31:27.720 --> 07:31:32.040
And when you feel that way in your mind, your

1705
07:31:32.119 --> 07:31:46.639
body copies your mind, and that feeling is spread through

1706
07:31:46.840 --> 07:31:53.959
your spine and your nervous system into every part of

1707
07:31:54.080 --> 07:32:09.200
your body, travels through your bloodstream. Healing and relaxing every

1708
07:32:10.200 --> 07:32:28.080
particle of your existence. And we can practice this a

1709
07:32:28.200 --> 07:32:36.319
few times before the end of the recording, and then

1710
07:32:36.400 --> 07:32:43.360
you can practice on your own, and each time you

1711
07:32:43.639 --> 07:32:55.319
count from ten out one, the feelings of comfort, calmness,

1712
07:32:55.560 --> 07:33:13.119
and deep, deep, real relaxation becomes stronger and deeper, filling

1713
07:33:13.840 --> 07:33:23.720
your mind and your brain with these positive chemicals, the

1714
07:33:23.959 --> 07:33:34.080
spread throughout your body, relaxing you so quickly, relaxing your

1715
07:33:34.200 --> 07:33:46.119
whole body and mind so very very easily just by

1716
07:33:46.360 --> 07:33:58.400
counting from ten down to one. So we're going to

1717
07:33:58.479 --> 07:34:01.919
do it now. I'm going to count from ten down

1718
07:34:02.040 --> 07:34:06.840
to one. I'd like you to repeat the number after me.

1719
07:34:08.080 --> 07:34:15.400
So when I say ten, you can just repeat to yourself.

1720
07:34:16.759 --> 07:34:17.000
Ten.

1721
07:34:22.639 --> 07:34:31.959
Just notice, be aware of how you feel in your

1722
07:34:32.119 --> 07:34:41.639
mind and your body. Then when I say nine, you

1723
07:34:41.759 --> 07:34:57.560
can repeat to yourself nine again, noticing the increase in

1724
07:34:57.799 --> 07:35:05.759
comfort and calmness in your mind and in your body.

1725
07:35:11.720 --> 07:35:21.159
The same when I say eight, I want, I say seven, six,

1726
07:35:23.599 --> 07:35:38.040
I want I say five, four, When I say three, two,

1727
07:35:42.400 --> 07:35:48.599
and lastly, when I say one, you can repeat that number.

1728
07:35:56.080 --> 07:35:56.200
Now.

1729
07:35:56.319 --> 07:36:00.119
Of course, when you do this on your own and

1730
07:36:01.560 --> 07:36:06.520
without listening to me, you can say the numbers or

1731
07:36:06.599 --> 07:36:16.880
whatever speed that you feel is necessary for you, so

1732
07:36:17.040 --> 07:36:21.880
you can adapt. So if you feel you want to

1733
07:36:22.799 --> 07:36:29.000
say the numbers ten down to one faster than I do,

1734
07:36:30.759 --> 07:36:33.279
then you go ahead and do that. Or if you

1735
07:36:33.520 --> 07:36:37.479
feel when you do it yourself, then you'd like to

1736
07:36:37.720 --> 07:36:46.080
have more more space between the numbers, maybe take a

1737
07:36:46.159 --> 07:36:53.000
lot longer to get from ten all the way down

1738
07:36:53.639 --> 07:37:10.599
to one, that's your choice also to do. So I'm

1739
07:37:10.639 --> 07:37:19.119
going to count from ten down to one, and when

1740
07:37:19.119 --> 07:37:22.880
I get to one, that will be the end of

1741
07:37:23.040 --> 07:37:29.880
this recording, unless, of course, you're listening with music, then

1742
07:37:29.919 --> 07:38:45.759
the music will continue ten nine five s.

1743
07:39:45.959 --> 07:41:03.119
Four as a.

1744
07:41:09.599 --> 07:42:04.520
US US.

1745
07:42:10.880 --> 07:43:02.200
Twenty nineteen eighteen seventeen sixteen fifteen, fourteen thirteen twelve eleven ten.

1746
07:43:06.680 --> 07:43:11.880
Nine eight.

1747
07:43:16.360 --> 07:43:57.840
Seven six, five four three two one. Now open your eyes,

1748
07:44:01.560 --> 07:44:08.680
noticing how you physically feel having counted down from twenty

1749
07:44:08.840 --> 07:44:16.439
to one, allowing stress and tension to leave through your

1750
07:44:16.520 --> 07:44:22.159
fingertips and your toes. And as you focus on your fingertips,

1751
07:44:23.759 --> 07:44:30.319
maybe they feel a little bit tingly, which is suppose

1752
07:44:30.400 --> 07:44:35.360
quite understanding considering the tension has been exiting your body

1753
07:44:35.520 --> 07:44:44.240
through your fingertips. So now I'm going to count from

1754
07:44:44.319 --> 07:44:51.319
twenty down to one again. This time you're going to

1755
07:44:51.400 --> 07:44:58.200
feel relief of tension and stress in the anxiety.

1756
07:44:57.639 --> 07:44:58.240
That you may have.

1757
07:45:02.880 --> 07:45:11.240
Leaving through your stomach. Just leaving through your stomach, almost

1758
07:45:11.319 --> 07:45:17.080
as if it's just releasing the whole of your stomach.

1759
07:45:17.880 --> 07:45:22.759
You'll navl to just above your chest or below your chest,

1760
07:45:22.880 --> 07:45:27.439
rather so surrounding your belly button area, the whole area.

1761
07:45:29.520 --> 07:45:34.159
You can feel the tension of your body wherever it's left,

1762
07:45:34.400 --> 07:45:39.720
just releasing from that area. And you may notice that

1763
07:45:39.840 --> 07:45:44.919
your stomach will become very relaxed as I count down

1764
07:45:45.919 --> 07:47:10.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1765
07:47:14.319 --> 07:47:31.119
three two what And you can open your eyes again

1766
07:47:31.200 --> 07:47:33.840
if you choose, or you can just keep them closed

1767
07:47:34.599 --> 07:47:40.279
because it feels relaxing. Just notice how your stomach feels.

1768
07:47:41.720 --> 07:47:45.360
I notice as your focus, just do a little scan

1769
07:47:45.639 --> 07:47:52.159
of your body. Just notice how your body feels, focusing

1770
07:47:54.919 --> 07:48:02.080
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1771
07:48:05.080 --> 07:48:12.080
just noticing, and you know, you may start to feel

1772
07:48:14.520 --> 07:48:18.319
more of a sense of tiredness, which may be the

1773
07:48:18.439 --> 07:48:24.479
reason you're listening to this recording because you would like

1774
07:48:24.720 --> 07:48:34.159
to let go completely of everything and drift off into

1775
07:48:34.279 --> 07:48:49.279
a nice, natural, calm, relaxing sleep. So now we're going

1776
07:48:49.360 --> 07:48:58.799
to focus on your forehead, and if you choose, you

1777
07:48:58.880 --> 07:49:03.680
can incorporate your eyes in this focus as well. So

1778
07:49:03.840 --> 07:49:09.279
your forehead and your eyes, it's that whole area basically,

1779
07:49:10.240 --> 07:49:13.159
almost as if you were wearing a mask, you know,

1780
07:49:13.360 --> 07:49:17.720
like a I don't know, a Batman mask or something,

1781
07:49:18.639 --> 07:49:23.360
or I'm trying to fa zorro or something, you know,

1782
07:49:23.439 --> 07:49:26.200
the kind of mask that covers your eyes but also

1783
07:49:26.360 --> 07:49:32.360
covers quite a lot of the forehead, and focusing on

1784
07:49:32.479 --> 07:49:35.200
that area because that's the area that we're now going

1785
07:49:35.279 --> 07:49:41.799
to release tension and stress from your mind, from your brain,

1786
07:49:41.919 --> 07:49:45.439
and from your mind, and any tension that you may

1787
07:49:45.599 --> 07:49:50.040
have remaining in your face, in your neck and your jaw,

1788
07:49:51.240 --> 07:49:57.400
in your eyes, your forehead, or your scalp. So basically,

1789
07:49:57.599 --> 07:50:02.639
any tension within your head hit area, including your mind

1790
07:50:03.400 --> 07:50:11.040
and your brain, and that's going to be released through

1791
07:50:11.080 --> 07:50:17.880
your fullhead in your eyes. As I count down again

1792
07:50:18.080 --> 07:51:39.279
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, eighteen, twelve, eleven, ten, nine, eight, seven, six.

1793
07:51:43.119 --> 07:51:43.759
Five.

1794
07:51:49.000 --> 07:52:18.680
Four three. What noticing as you scan your face with jaw,

1795
07:52:19.240 --> 07:52:28.080
your eyes, your cheap bones, your ears, your forehead, your scalp,

1796
07:52:29.680 --> 07:52:33.360
your neck, the back of your neck, in the front

1797
07:52:33.439 --> 07:52:37.240
of your neck, the sides of your neck, and your throat.

1798
07:52:39.880 --> 07:52:40.360
Mm hmm.

1799
07:52:43.560 --> 07:52:54.639
Noticing being aware of the comfort, increased feeling, the relaxation,

1800
07:52:56.799 --> 07:53:02.200
not just in your head and neck and also the

1801
07:53:02.279 --> 07:53:12.279
rest of your body. Just notice how loose and calm

1802
07:53:12.439 --> 07:53:15.680
you feel, and how easily.

1803
07:53:17.360 --> 07:53:18.880
It is to just let go.

1804
07:53:21.720 --> 07:53:45.799
Completely, let go completely, how easily. That's what I'm going

1805
07:53:45.840 --> 07:53:49.240
to do now, is I want to focus on the

1806
07:53:49.360 --> 07:53:58.840
top of your head, and we're going to allow every

1807
07:53:59.439 --> 07:54:07.560
lah piece of tension or stress that might be lingering

1808
07:54:07.880 --> 07:54:12.759
or hiding in your body or mind or head.

1809
07:54:14.040 --> 07:54:14.479
To just.

1810
07:54:16.200 --> 07:54:21.880
Be sucked out at the top of your head and

1811
07:54:22.080 --> 07:54:30.400
released into the air. Am sucked out into the clouds.

1812
07:54:33.040 --> 07:54:37.840
Imagine a big cloud of God your head, almost like

1813
07:54:37.959 --> 07:54:43.880
a whirlpool, and this is can suck that tension out

1814
07:54:43.880 --> 07:54:48.599
of the top of your head and just take it away.

1815
07:54:50.560 --> 07:54:57.599
The good should focus. Imagine an opening on the top

1816
07:54:57.639 --> 07:55:03.080
of your head with a tension and stress and any

1817
07:55:03.200 --> 07:55:07.599
remaining issues may be worries of concerns that are no

1818
07:55:07.959 --> 07:55:11.880
use to you. Now you can all be sucked down

1819
07:55:11.959 --> 07:55:18.000
at the top of your head and taken away as

1820
07:55:18.080 --> 07:55:25.840
I count down again from twenty down to one now

1821
07:55:29.520 --> 07:56:41.119
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1822
07:56:47.599 --> 07:57:35.240
eight seven six, yes, bye, four three two wha breathe,

1823
07:57:40.240 --> 07:57:53.720
noticing how you feel, how relaxed and calm you physically

1824
07:57:54.759 --> 07:58:08.599
and mentally fail right now, how peaceful your mind feels.

1825
07:58:11.200 --> 07:58:16.439
It feels so nice to just let go, to give

1826
07:58:16.479 --> 07:58:30.279
yourself some space to breathe easily, to think calmly, and

1827
07:58:30.479 --> 07:58:35.599
just to take a break from all that pointless worry

1828
07:58:35.880 --> 07:58:41.080
and concerns about things that you don't need to think

1829
07:58:41.119 --> 07:58:52.000
about right now, because this is your time to let go.

1830
07:58:53.360 --> 07:59:03.119
This is your space to enjoy feeling deeply relaxed, peaceful

1831
07:59:03.279 --> 07:59:10.520
in your mind, relaxed in your body. They can feel

1832
07:59:11.080 --> 07:59:20.919
so good, so nice to just not have to do anything,

1833
07:59:23.240 --> 07:59:32.159
to be able to really enjoy that serenity that comes

1834
07:59:33.680 --> 07:59:46.759
with letting go completely, that peacefulness that comes with being

1835
07:59:47.439 --> 07:59:58.720
in this peaceful space, and you can keep this sense

1836
07:59:58.880 --> 08:00:10.799
of calmness for as long as you choose. If you

1837
08:00:11.000 --> 08:00:17.680
choose to drift off into a deep, healing, natural sleep,

1838
08:00:18.959 --> 08:00:25.680
then you can do that. It's completely up to you,

1839
08:00:30.479 --> 08:00:35.159
and you can keep this feeling of calmness physically and

1840
08:00:35.279 --> 08:00:41.240
in your mind as long as you choose to feel

1841
08:00:41.479 --> 08:00:52.080
completely relaxed, completely relaxed.

1842
08:00:55.319 --> 08:01:00.919
And I'd like you to make up your mind that

1843
08:01:01.000 --> 08:01:11.080
you're going to relax, and I want.

1844
08:01:11.000 --> 08:01:14.479
To explore that with you. What it feels like when

1845
08:01:14.520 --> 08:01:23.759
you actually decide that you're going to relax, not forcing yourself,

1846
08:01:23.880 --> 08:01:30.080
but giving yourself that. I guess it is a command, really,

1847
08:01:30.159 --> 08:01:37.080
isn't it. When you're telling yourself relax in a gentle

1848
08:01:37.200 --> 08:01:44.200
but firm way that only you can really tell yourself

1849
08:01:44.680 --> 08:01:47.520
in that way. You can't really have someone else saying

1850
08:01:47.560 --> 08:01:53.680
to you now it relax, relax, you know, and it

1851
08:01:53.759 --> 08:01:56.159
needs to be gentle, but you can't. Someone else can't

1852
08:01:56.240 --> 08:02:05.200
really have the same the same kind of influence or

1853
08:02:05.599 --> 08:02:13.720
power that you have over your own physicality over how

1854
08:02:13.919 --> 08:02:24.080
you feel, because when you say it to yourself, it

1855
08:02:24.360 --> 08:02:32.159
means more. It's personal, and your brain and your unconscious

1856
08:02:32.360 --> 08:02:38.520
mind and your body listens to what you say. So,

1857
08:02:38.799 --> 08:02:42.599
for example, we'll test it out and do a little test,

1858
08:02:42.720 --> 08:02:44.240
a few little tests along the.

1859
08:02:44.279 --> 08:02:48.159
Way, and you can get more of an idea of.

1860
08:02:49.639 --> 08:02:55.639
The force, the positive force that you can have in

1861
08:02:56.639 --> 08:03:02.319
creating a sense of company and relaxation in your body

1862
08:03:02.520 --> 08:03:09.799
and your mind quite quickly just by you telling yourself

1863
08:03:11.599 --> 08:03:19.680
to relax. So I want to start by it's focus

1864
08:03:19.759 --> 08:03:25.479
on your hands. So focus on your hands and just

1865
08:03:25.599 --> 08:03:31.959
tell your hands to relax. Let's just say relax. As

1866
08:03:32.000 --> 08:03:37.919
you focus on your hands, you could say my hands

1867
08:03:38.159 --> 08:03:43.279
are relaxed, or I want my hands to relax. But

1868
08:03:43.360 --> 08:03:49.119
I think if you actually do it directly by focusing

1869
08:03:49.799 --> 08:03:54.000
and imagining that your hands can hear what you're saying,

1870
08:03:54.159 --> 08:03:56.639
you know, like they've got little ears, which is a

1871
08:03:56.680 --> 08:04:03.759
bit weird. Talking to your hands and just say relax.

1872
08:04:10.080 --> 08:04:31.599
Noticin how your hands start to relax. Now focus on

1873
08:04:31.720 --> 08:04:35.759
your eyes and tell your eyes to relax. You just

1874
08:04:35.799 --> 08:04:40.639
say in the same word relax, and find the right

1875
08:04:41.919 --> 08:04:48.599
tone for you. You know, I might say relax, but

1876
08:04:48.799 --> 08:04:57.040
you you might say relax or relax. You know, you

1877
08:04:57.159 --> 08:05:03.560
might say it differently to yourself, and that's important for

1878
08:05:03.720 --> 08:05:09.880
you to gauge what feels right for you. To just

1879
08:05:10.040 --> 08:05:15.000
tell your eyes to relax whilst focusing on your eyes,

1880
08:05:15.520 --> 08:05:20.200
your eyelids, the muscles around your eyes, your eyebrows, and

1881
08:05:20.479 --> 08:05:55.959
just tell your eyes directly relax now. Now, I just

1882
08:05:56.080 --> 08:06:06.360
did that myself, and sometimes you may feel that you

1883
08:06:06.560 --> 08:06:12.000
need a bit more time for the different parts to relax,

1884
08:06:12.840 --> 08:06:16.680
you know, because I start talking again and maybe that

1885
08:06:16.919 --> 08:06:20.520
part hasn't relaxed fully. But what happened is that it

1886
08:06:20.560 --> 08:06:24.840
will just continue to relax even though I'm talking. And

1887
08:06:24.959 --> 08:06:30.720
that's happened with my eyes. Something else I noticed is

1888
08:06:32.680 --> 08:06:36.479
when I started focusing on my eyes, that actually almost

1889
08:06:36.639 --> 08:06:39.319
became They got worse before they got better in a way,

1890
08:06:40.040 --> 08:06:43.000
so that I felt a degree of tension growing in

1891
08:06:43.080 --> 08:06:48.880
my eyes and then disappearing. So I think what that

1892
08:06:49.159 --> 08:06:53.759
was really was just ME becoming more aware of the

1893
08:06:54.000 --> 08:06:59.279
tension that was already there that I wasn't. I wasn't

1894
08:06:59.400 --> 08:07:04.400
focused on it before, so I wasn't really acknowledging it

1895
08:07:04.919 --> 08:07:21.479
or really conscious to those feelings. Yeah, my eyes is

1896
08:07:21.720 --> 08:07:25.240
still continuing to relax, as well as my hands. Actually,

1897
08:07:28.720 --> 08:07:34.119
my hands have got a certain kind of energy, like

1898
08:07:34.360 --> 08:07:39.520
not buzzing, but I can kind of feel a degree

1899
08:07:39.560 --> 08:07:45.479
of energy in my hands. Maybe that's where the tension

1900
08:07:45.639 --> 08:07:56.959
is being released. Maybe that's the cause in that the

1901
08:07:57.080 --> 08:07:59.159
next part, I think we should focus.

1902
08:07:58.919 --> 08:07:59.840
On the back of the neck.

1903
08:08:00.560 --> 08:08:05.720
That's a part which quite often, well for me, holds tension.

1904
08:08:05.799 --> 08:08:08.400
I don't know about it for yourself, but I think

1905
08:08:08.439 --> 08:08:15.000
it's quite a standard place where tension is sometimes held. So,

1906
08:08:17.159 --> 08:08:20.279
and I'm doing exactly what you're doing as you do

1907
08:08:20.400 --> 08:08:23.919
it as well, so I'm telling my body parts to

1908
08:08:24.080 --> 08:08:27.080
relax as well. So if you tell your neck the

1909
08:08:27.200 --> 08:08:30.000
back of your neck, focus on the back of your neck,

1910
08:08:30.159 --> 08:08:37.080
and just say relax in your own words, in your

1911
08:08:37.119 --> 08:08:40.759
own tone, in your own voice. You can say out loud,

1912
08:08:40.919 --> 08:08:45.080
or you can just say it to yourself internally. But

1913
08:08:45.200 --> 08:08:49.799
you're focusing, and you're saying it literally to the back

1914
08:08:49.880 --> 08:08:52.639
of your neck, as if the back of your neck

1915
08:08:52.759 --> 08:08:59.400
can actually hear what you're saying. So do that now,

1916
08:08:59.599 --> 08:09:03.880
Just say relax to the back of your neck, and

1917
08:09:03.959 --> 08:09:45.520
I'll do the same. Now. What I noticed, and you

1918
08:09:45.759 --> 08:09:50.360
may have had similar thing is even though I was

1919
08:09:50.479 --> 08:09:59.080
focusing on the back of my neck, other parts started

1920
08:09:59.200 --> 08:10:05.400
to I don't know, show themselves to me or maybe

1921
08:10:05.599 --> 08:10:08.279
because they want to be relaxed as well. But I

1922
08:10:08.400 --> 08:10:12.520
started noticing the feelings in my shoulders, attention in my

1923
08:10:12.599 --> 08:10:18.680
shoulders and in my upper back. Whether that was because

1924
08:10:20.080 --> 08:10:23.919
my back of my neck was saying, well, I'm pretty

1925
08:10:23.959 --> 08:10:34.880
much okay. It's the other parts that need attention. But

1926
08:10:35.040 --> 08:10:39.360
my low back of my neck is still relaxing. But

1927
08:10:39.479 --> 08:10:46.479
I just became more aware of other parts that needed attention. Now,

1928
08:10:46.560 --> 08:10:51.479
this might happen, and it's not. It doesn't mean that

1929
08:10:51.560 --> 08:10:56.080
it's going wrong. It just means you're being notified of

1930
08:10:57.080 --> 08:11:04.840
more places that also want to feel relaxed. So I'm

1931
08:11:04.880 --> 08:11:09.080
going to focus on my upper back. So you can

1932
08:11:09.159 --> 08:11:14.959
do the same even if you don't have any feelings

1933
08:11:15.000 --> 08:11:19.840
of tension that are obvious in your upper back, if

1934
08:11:19.880 --> 08:11:24.759
you just focus on your back and the whole area

1935
08:11:24.919 --> 08:11:29.400
from his shoulder blades down to the middle of your

1936
08:11:29.479 --> 08:11:33.720
back down your spine. And with me, it's more the

1937
08:11:33.840 --> 08:11:41.400
shoulder blades that are more Yeah, that's the parts that.

1938
08:11:41.479 --> 08:11:42.040
Are really.

1939
08:11:43.919 --> 08:11:50.639
Sort of giving me the nod that it needs to relax.

1940
08:11:50.720 --> 08:11:52.520
In the sound, it's going to ask that part to

1941
08:11:52.599 --> 08:12:08.000
relax and you can do the same. Now, relaxed upper back,

1942
08:12:20.200 --> 08:12:25.240
there's something strange happened there, and this often happens.

1943
08:12:25.279 --> 08:12:26.200
I've been doing this for.

1944
08:12:29.080 --> 08:12:35.840
Sixteen years or something, and often I'm I'm surprised, but

1945
08:12:36.520 --> 08:12:42.959
amazed really that there can be a feeling. So when

1946
08:12:43.000 --> 08:12:46.279
I was focusing on the back of my neck, my

1947
08:12:46.439 --> 08:12:51.200
upper back was starting to feel quite stressed and in

1948
08:12:51.400 --> 08:12:56.919
need of attention. As soon as I started talking to

1949
08:12:57.080 --> 08:13:01.720
you about my upper back and talking about, you know,

1950
08:13:02.240 --> 08:13:07.119
getting ready to ask the upper back to relax, my

1951
08:13:07.200 --> 08:13:12.959
other back already started to relax. It's almost as if

1952
08:13:13.000 --> 08:13:18.639
it doesn't need to hear the words, just needs attention,

1953
08:13:23.400 --> 08:13:35.439
just needs to be noticed. That is something that often

1954
08:13:35.639 --> 08:13:42.639
happens in this type of situation is when you start

1955
08:13:43.680 --> 08:13:48.680
to relax a couple of parts of your body, as

1956
08:13:48.759 --> 08:13:53.319
we've done with our hands, our eyes and the eyelids,

1957
08:13:55.119 --> 08:14:02.119
and now back of the neck, top of the back,

1958
08:14:04.040 --> 08:14:07.639
upper back, the rest of the body seems to just

1959
08:14:09.040 --> 08:14:18.880
take notice and decide in its own way to start relaxing.

1960
08:14:20.680 --> 08:14:26.119
Other parts of your body start to just become looser.

1961
08:14:30.840 --> 08:14:33.639
I suppose it's kind of like a bit of an avalanche,

1962
08:14:33.840 --> 08:14:38.560
you know, the little ball starts rolling and before you

1963
08:14:38.680 --> 08:14:41.680
know it, the whole of your body is completely relaxed

1964
08:14:41.759 --> 08:14:58.439
and calm. And if you focus on your face, you

1965
08:14:58.560 --> 08:15:06.119
focus on your eyes, your eyelids, your eyebrows, and the

1966
08:15:06.279 --> 08:15:14.840
muscles around your eyes. Maybe you start to notice that

1967
08:15:16.599 --> 08:15:21.680
your forehead is more relaxed than it was. Maybe your

1968
08:15:21.799 --> 08:15:27.599
face is more relaxed. I would say my entire face

1969
08:15:27.759 --> 08:15:42.360
is a lot more relaxed than it was. So we're

1970
08:15:42.360 --> 08:15:48.880
going to focus now on your shoulders again, just like before.

1971
08:15:50.240 --> 08:15:53.520
Just tell your shoulders. I mean you can do them

1972
08:15:53.599 --> 08:15:55.799
in the digital You can do the right shoulder and

1973
08:15:55.880 --> 08:15:59.799
left shoulder. I just generally do both at the same

1974
08:15:59.840 --> 08:16:04.959
time time and just tell your shoulders as you focus

1975
08:16:05.119 --> 08:16:08.959
on them in your mind, focus on how you feel.

1976
08:16:09.720 --> 08:16:17.639
Maybe you can see them in your mind's eye. Just

1977
08:16:17.799 --> 08:17:01.599
tell your shoulders to relax. I feel as nice as

1978
08:17:01.639 --> 08:17:17.240
they relax. But I do notice, I mean, especially with

1979
08:17:17.360 --> 08:17:25.599
my back, is the connection between the different parts the back,

1980
08:17:26.000 --> 08:17:35.680
the shoulders, the neck being all connected and being such

1981
08:17:36.439 --> 08:17:42.080
a large part of your body, it's always hard to

1982
08:17:42.240 --> 08:17:50.479
separate them from each other. When my lower back has

1983
08:17:50.560 --> 08:17:59.319
started to relax on its own, maybe I'm going too

1984
08:17:59.520 --> 08:18:05.479
slow and that could be an issue because we all

1985
08:18:05.599 --> 08:18:11.959
go at different speeds. And the idea at the beginning

1986
08:18:12.040 --> 08:18:14.400
that this recording was for you to be able to

1987
08:18:14.639 --> 08:18:31.000
just say to yourself, relax without focusing on any particular

1988
08:18:31.200 --> 08:18:36.959
part of your body. Because when you know that, telling

1989
08:18:37.080 --> 08:18:49.200
your hands to relax and your hand relax, you tell

1990
08:18:49.240 --> 08:18:56.319
your eyelids and your eyes, the muscles around your eyes

1991
08:18:57.599 --> 08:19:11.599
and your eyebrows relax and they relax. You tell the

1992
08:19:12.279 --> 08:19:31.400
back of your neck to relax, and it relaxes. You

1993
08:19:31.520 --> 08:19:58.840
tell your upper back to relax, and it relaxes. You

1994
08:19:59.000 --> 08:20:37.959
tell your shoulder to relax, and they relaxed. When you

1995
08:20:38.119 --> 08:20:42.840
told your hands to relax, they relaxed and they continued

1996
08:20:44.639 --> 08:20:56.119
to relax. When you told your eyelids, the muscles around

1997
08:20:56.200 --> 08:21:08.200
your eyes, your eyebrows to relax, yeah, they relaxed and continue.

1998
08:21:08.959 --> 08:21:09.639
To relax.

1999
08:21:16.000 --> 08:21:19.639
When you told the back of your neck, focused on

2000
08:21:19.720 --> 08:21:25.720
the back of your neck and told it to relax,

2001
08:21:30.000 --> 08:21:45.360
they relaxed and continued to relax. When you told your

2002
08:21:45.919 --> 08:21:58.000
ulpa back to relax, it relaxed and continued to relax.

2003
08:22:06.360 --> 08:22:11.919
As with your shoulders, you told your shoulders to relax,

2004
08:22:12.279 --> 08:22:24.599
and your shoulders relaxed and continued to relax.

2005
08:22:30.240 --> 08:22:35.200
And it's not just that, it's.

2006
08:22:37.880 --> 08:22:42.319
That the rest of your body has also been listening,

2007
08:22:44.000 --> 08:22:50.080
and that relaxation has been spreading, so from your eyes,

2008
08:22:50.439 --> 08:22:57.840
the relaxation spread to your forehead, around your face, into

2009
08:22:57.919 --> 08:23:11.759
your skin, to your jaw, into the front and sides

2010
08:23:11.840 --> 08:23:16.639
of your neck, all the way down your chest and stomach.

2011
08:23:23.319 --> 08:23:30.439
Your relaxed hands and shoulders meet up through your arms,

2012
08:23:31.119 --> 08:23:43.200
relaxing your forearms, your upper arms, elbows, your wrists, letting

2013
08:23:43.319 --> 08:23:59.880
go your lower back, your hips, buttocks, spraying, or just

2014
08:24:00.400 --> 08:24:09.000
start to relax or continue even more comfort spreading through

2015
08:24:09.080 --> 08:24:22.880
your legs all the way down to your ankles, the

2016
08:24:23.000 --> 08:24:28.720
tops of your feet, the side of your feet, and

2017
08:24:28.840 --> 08:24:43.599
the bottoms of your feet, relaxing into your toes, each

2018
08:24:43.880 --> 08:25:08.200
toe relaxing, calm, loose, and as your body relaxes more,

2019
08:25:08.759 --> 08:25:32.639
your mind becomes slower, more peaceful, to the point where

2020
08:25:34.799 --> 08:25:47.279
if you choose to fall asleep, you can easily do that,

2021
08:25:53.000 --> 08:26:03.639
easily drift away because there's nothing going on in your mind.

2022
08:26:07.319 --> 08:26:47.919
Your brain is peaceful. Your body continues to relax, and

2023
08:26:48.119 --> 08:26:53.959
with that connection between your body relaxing and the word

2024
08:26:55.279 --> 08:27:07.360
that you say to yourself relax acts means that you

2025
08:27:07.479 --> 08:27:14.159
don't need to focus on just one part. You can

2026
08:27:14.360 --> 08:27:27.279
just focus on your entire body, saying the powerful word

2027
08:27:31.560 --> 08:27:56.759
reacts and observe those familiar sensations of comfort spreading throughout

2028
08:27:57.080 --> 08:28:13.319
your body, listening and calming and healing every part of

2029
08:28:13.799 --> 08:28:40.040
your body, feeding more relaxed. So all you need to

2030
08:28:40.240 --> 08:28:54.240
do from now on is just tell yourself relax and

2031
08:28:54.439 --> 08:29:24.040
observe feeding completely comfortable and calm. So starting now with

2032
08:29:24.240 --> 08:31:54.240
number twenty nineteen, eighteen, seventeen, sixteen fifteen fourteen thirty twelve.

2033
08:32:13.240 --> 08:38:40.840
U s A M y u u u u u

2034
08:38:48.279 --> 08:39:32.599
u u u u u u.

2035
08:39:41.200 --> 08:41:38.000
U as why us.

2036
08:41:35.520 --> 08:42:42.560
USA USA.

2037
08:42:26.000 --> 08:43:12.959
USA one.

2038
08:43:19.319 --> 08:43:41.560
So counted down from ten to one ten nine, eight, seven, six,

2039
08:43:43.759 --> 08:44:03.959
five four three two one. And maybe that was a

2040
08:44:04.000 --> 08:44:08.119
bit too quick in order to relax. Maybe it's a

2041
08:44:08.200 --> 08:44:14.319
bit too fast for you to notice the calming of

2042
08:44:14.400 --> 08:44:21.119
your body, maybe even a little bit of pressure there,

2043
08:44:21.319 --> 08:44:24.799
like you're counting down from ten to one. Would you

2044
08:44:24.959 --> 08:44:28.240
expect me to do? Man, expect me to stick go

2045
08:44:28.439 --> 08:44:32.200
with floppy just because you're counting down.

2046
08:44:36.279 --> 08:44:36.479
Two.

2047
08:44:37.520 --> 08:44:40.840
If you try it again, but this time, I'll go

2048
08:44:41.000 --> 08:44:48.360
this lower. This time, as you focus on the whole

2049
08:44:48.479 --> 08:44:54.680
of your body before we focus on your legs, just

2050
08:44:54.959 --> 08:45:03.840
notice how your body does. Stock aren't to feel more

2051
08:45:04.279 --> 08:45:53.520
relaxed with every number that I count down ten nine eight, seven, six, five.

2052
08:46:03.680 --> 08:46:11.919
Four three.

2053
08:46:25.119 --> 08:47:02.840
Two one. I just notice how how you feel, generally,

2054
08:47:03.279 --> 08:47:17.560
how your body feels. It's not necessarily even about counting

2055
08:47:17.720 --> 08:47:24.840
down from ten to one. It's that space that you have,

2056
08:47:26.159 --> 08:47:43.279
that body space between muscles being active physically or mentally,

2057
08:47:44.599 --> 08:47:54.560
just sitting or lying down, just being there, not doing anything,

2058
08:47:54.720 --> 08:48:01.360
not saying anything, not needing to think about anything. So

2059
08:48:02.080 --> 08:48:05.080
it opens up a space, you know, a bit of

2060
08:48:05.119 --> 08:48:16.080
a space, a gap. And the more I came down

2061
08:48:16.159 --> 08:48:20.479
from the tent to one, the bigger that gap becomes.

2062
08:48:23.479 --> 08:48:36.000
So there's that gap of calmness, of comfort, relaxation. It's

2063
08:48:36.040 --> 08:48:49.639
a nice feeling, and it moves those stresses or discomforts

2064
08:48:49.759 --> 08:49:05.759
physically or emotionally, moves them away. Allows you to just

2065
08:49:08.759 --> 08:49:15.520
slow down, someone to count again from ten down to one,

2066
08:49:15.919 --> 08:49:21.240
and notice that gap widening.

2067
08:49:22.799 --> 08:49:23.319
The gap.

2068
08:49:25.080 --> 08:49:29.680
And as it widens, it's almost like the stress and

2069
08:49:29.840 --> 08:49:47.439
attention falls into the gap and gives you that distance,

2070
08:49:49.439 --> 08:50:53.520
that space. Now ten nine eight, seven, six five four

2071
08:51:11.840 --> 08:51:28.840
three two.

2072
08:51:47.080 --> 08:51:47.319
One.

2073
08:51:59.240 --> 08:52:20.400
How did your body feel now? Can you notice do

2074
08:52:20.479 --> 08:52:57.400
you feeling calmer, the feeling more relaxed. As we now

2075
08:52:57.599 --> 08:53:17.959
focus on your legs, just your legs, we're just gonna

2076
08:53:18.360 --> 08:53:37.759
start with focusing on your thighs. Of course, it's not

2077
08:53:37.919 --> 08:53:46.360
the most exciting thing to be doing, because I'm sure,

2078
08:53:46.520 --> 08:53:49.080
like most of your body is not a lot going

2079
08:53:49.159 --> 08:54:01.840
on right now. Just focusing on the whole of your thighs,

2080
08:54:04.680 --> 08:54:08.400
the tops of your thighs, the sides of your thighs,

2081
08:54:10.599 --> 08:54:15.080
the bottoms of your thighs, your outer thighs, and your

2082
08:54:15.159 --> 08:54:20.400
inner thighs. Basically the whole of your thigh that leads

2083
08:54:21.439 --> 08:54:37.000
into your hip and it goes down to your knee joints. Now,

2084
08:54:37.080 --> 08:54:44.080
this is a big area. It's a very heavy area.

2085
08:54:44.599 --> 08:54:50.560
It's very strong, probably the strongest muscles in your body

2086
08:54:51.279 --> 08:55:05.560
or in your thighs. But I don't think we perhaps

2087
08:55:07.599 --> 08:55:20.279
give enough attention to our thighs. Perhaps we don't acknowledge

2088
08:55:20.959 --> 08:55:40.360
how important our thighs are to our lives, how much

2089
08:55:43.000 --> 08:55:56.479
they actually do for us, all for our lives. And

2090
08:55:56.599 --> 08:56:02.279
it may seem to sound really weird, but I think

2091
08:56:02.360 --> 08:56:09.279
that all of our body parts, especially our thighs, need

2092
08:56:09.479 --> 08:56:23.959
some TLC, a bit of love shown, a bit of acknowledgment,

2093
08:56:26.680 --> 08:56:35.720
thank you, gratitude for what our thighs do for us.

2094
08:56:42.319 --> 08:56:47.919
And I know this may sound a bit strange. Maybe

2095
08:56:47.959 --> 08:56:51.000
you think, why am I Surely I should be out

2096
08:56:51.080 --> 08:57:00.240
in the garden hugging a tree or something. Well, hard

2097
08:57:00.279 --> 08:57:03.400
to set a microphone up on a tree. That's why

2098
08:57:03.439 --> 08:57:06.119
I'm doing this indoors. Otherwise I would be outside hugging

2099
08:57:06.159 --> 08:57:09.599
a tree. Now I can't see the television from the tree.

2100
08:57:16.319 --> 08:57:20.560
If you move down to your knees gain such an

2101
08:57:20.680 --> 08:57:30.360
important part, and I think we don't necessarily I'll speak

2102
08:57:30.439 --> 08:57:37.759
for myself here, I don't necessarily appreciate all that my

2103
08:57:37.880 --> 08:57:43.119
knees do for me until I have a problem with

2104
08:57:43.240 --> 08:57:48.360
my knee. It's occasionally, if I ever maybe i'll bash it,

2105
08:57:48.680 --> 08:57:54.520
or it's aching for some reason. It's then that I

2106
08:57:54.680 --> 08:58:00.159
realize how much it does. You know, the benefit of

2107
08:58:00.279 --> 08:58:07.720
being able to use my legs without any kind of

2108
08:58:07.880 --> 08:58:16.240
physical discomfort is a beautiful thing that's possibly not appreciated

2109
08:58:16.360 --> 08:58:27.400
until it's temporarily removed. You know that's comfort. But as

2110
08:58:27.439 --> 08:58:32.799
you focus on your knees, regardless of how your knees feel,

2111
08:58:35.880 --> 08:58:41.599
you can have that sense of gratitude and love to

2112
08:58:41.720 --> 08:58:54.479
your knees for all that they do for you. When

2113
08:58:54.520 --> 08:58:58.119
you can still have that attention on your thighs and

2114
08:58:58.240 --> 08:59:04.439
maybe notice how your thighs feel. Maybe you've noticed that

2115
08:59:04.799 --> 08:59:23.479
they are relaxing more deeply as you focus now on

2116
08:59:23.599 --> 08:59:28.119
the bottoms of your legs, your shins, and your calf muscles,

2117
08:59:28.639 --> 08:59:36.880
the bones between your knees and your feet, incorporating of course,

2118
08:59:37.000 --> 08:59:49.400
your ankles so important. Anyone that's had even like the

2119
08:59:49.639 --> 08:59:56.439
slightest sprain of an ankle knows how how much we

2120
08:59:56.599 --> 09:00:06.840
take our ankles for granted. And it's kind of strange

2121
09:00:06.880 --> 09:00:11.720
in a way when you think that. You know, logically,

2122
09:00:12.040 --> 09:00:15.119
our wrists are a lot thinner than the rest of

2123
09:00:15.200 --> 09:00:20.040
our arms, which is okay, it doesn't can't see any

2124
09:00:20.080 --> 09:00:25.240
problem with that because we're just picking stuff up. Our

2125
09:00:25.360 --> 09:00:31.159
ankles so much thinner than the rest of our legs,

2126
09:00:37.599 --> 09:00:42.040
and from a physics perspective or logical even it doesn't

2127
09:00:42.080 --> 09:00:48.080
really make sense that all this weight would ultimately be

2128
09:00:49.200 --> 09:00:59.200
resting on your ankles then leading to your feet that

2129
09:01:00.080 --> 09:01:08.759
area thin bone. Yeah, it does so much great work.

2130
09:01:10.919 --> 09:01:20.439
Supports us, supports our body for a lifetime, helps us

2131
09:01:21.119 --> 09:01:30.479
to balance, It helps you to get around and be mobile.

2132
09:01:36.799 --> 09:01:44.599
And there's the calf muscles. Of course, when I was younger,

2133
09:01:45.000 --> 09:01:48.319
I couldn't see the point in calf muscles didn't seem

2134
09:01:48.319 --> 09:01:53.400
to do anything. Okay, if I walked around on tiptoes,

2135
09:01:54.200 --> 09:01:58.040
then my calf muscles get some work. But of course

2136
09:01:58.119 --> 09:02:02.400
that's not true. The calf muscles being used whenever we

2137
09:02:02.840 --> 09:02:16.360
use our legs and your shins there to protect your

2138
09:02:16.479 --> 09:02:25.479
lower legs, shaped in a way, almost as a protector

2139
09:02:25.959 --> 09:02:40.680
for the bone, leading of course to your ankles and

2140
09:02:40.799 --> 09:02:47.720
your feet. But we're not going to focus on your feet.

2141
09:02:47.799 --> 09:02:52.200
We're just going to focus on the legs. And I realize,

2142
09:02:54.240 --> 09:02:58.119
but now that I've mentioned your feet, it probably focuses

2143
09:02:58.400 --> 09:03:01.799
on them. Anyway. Maybe I should focus on your feet

2144
09:03:01.799 --> 09:03:07.919
a little bit. You can have them in your awareness

2145
09:03:10.119 --> 09:03:13.799
the same as you have your thighs in your awareness.

2146
09:03:14.639 --> 09:03:18.560
Even though we haven't been focusing on your thighs a

2147
09:03:18.680 --> 09:03:29.759
few minutes, we've been focusing on your ankles, there's still

2148
09:03:29.840 --> 09:03:44.919
that sensation of comfort in your thighs and this that

2149
09:03:45.400 --> 09:03:55.400
movement of energy because the thighs hold lots of different sensations.

2150
09:03:56.880 --> 09:04:01.720
Of course, there's the muscles, the big draw muscles that

2151
09:04:01.880 --> 09:04:14.680
we have in our thighs, but the skin on the

2152
09:04:14.840 --> 09:04:20.319
outside of the thighs, as in the outside of all

2153
09:04:20.400 --> 09:04:29.240
of our body, can be very sensitive, sensitive to the touch,

2154
09:04:32.000 --> 09:04:45.360
sensitive to temperature. And inside your thighs the bones, there's

2155
09:04:46.400 --> 09:04:51.520
the muscle, there's the blood, vessels, the ar trees, all

2156
09:04:51.680 --> 09:04:59.880
this stuff that's inside your thighs. And I guess sometimes

2157
09:05:00.840 --> 09:05:03.360
it'd be nice if you could actually put your fingers

2158
09:05:04.599 --> 09:05:10.639
inside your thighs and a message, so you can message

2159
09:05:10.680 --> 09:05:13.840
on the outside, of course, but to be able to

2160
09:05:13.919 --> 09:05:17.040
get deep into the muscles and to be able to

2161
09:05:17.200 --> 09:05:23.520
just massage inside your thighs, message in the bones of

2162
09:05:23.639 --> 09:05:31.680
your leg massage in all the veins, and just gently

2163
09:05:34.479 --> 09:05:44.080
healing your thighs, and you could move down message and

2164
09:05:44.200 --> 09:05:49.560
inside your knees, just a message in those bones, but

2165
09:05:49.720 --> 09:05:56.720
with healing fingertips spreading that healing energy deep into the

2166
09:05:56.919 --> 09:06:06.360
joints of your knees. Of course, there's the back of

2167
09:06:06.520 --> 09:06:11.440
your your knee, you know, the inside crease where your

2168
09:06:11.519 --> 09:06:19.080
knee is. It's a really sensitive area. Very it feels

2169
09:06:19.199 --> 09:06:23.160
very nice when you stroke it. That might be because

2170
09:06:24.040 --> 09:06:29.000
it's an area that's not really touched very often. It's

2171
09:06:29.160 --> 09:06:35.680
almost like a hidden part, that crease in your legs.

2172
09:06:35.760 --> 09:06:43.080
It's almost like a part that has a sensitivity, which

2173
09:06:43.160 --> 09:06:53.599
is a little bit different. Of course, it's protected by

2174
09:06:53.680 --> 09:07:05.080
your legs. So you can imagine putting your fingers into

2175
09:07:05.199 --> 09:07:14.879
that crease in your legs, that fold in between your legs.

2176
09:07:15.599 --> 09:07:20.199
You can just message with your fingertips. Imagine your fingertips

2177
09:07:20.319 --> 09:07:30.800
going inside message in the muscle tissue. You can of

2178
09:07:30.919 --> 09:07:38.000
course field the bones of your knees heading through your fingertips,

2179
09:07:45.400 --> 09:07:50.720
and then as you go down to your calf muscles,

2180
09:07:51.120 --> 09:07:52.839
and that's the part I'd like to be able to

2181
09:07:53.680 --> 09:08:01.000
really put my fingertips deep inside my half muscles, massage

2182
09:08:01.120 --> 09:08:10.199
in every single tissue of that muscle, healing every part,

2183
09:08:16.160 --> 09:08:22.239
and then doing the same for my shins, massage in

2184
09:08:22.400 --> 09:08:29.959
and gently stroking the bones, gently stroking them, healing in

2185
09:08:30.040 --> 09:08:37.199
a loving way, because they deserve to be treated as

2186
09:08:37.319 --> 09:08:41.319
the precious bones that they are, because our legs are

2187
09:08:41.400 --> 09:08:45.160
so precious as in all the other parts of our body,

2188
09:08:47.639 --> 09:09:01.639
and more precious of anyture on the planet. When you

2189
09:09:01.839 --> 09:09:14.040
start to think about your legs in this way, it

2190
09:09:14.120 --> 09:09:23.760
can change your perspective. It might sound a bit a

2191
09:09:23.879 --> 09:09:29.120
bit silly to start with the idea of having love

2192
09:09:29.680 --> 09:09:39.040
for your legs, showing appreciation for your thighs, wanting to

2193
09:09:39.120 --> 09:09:44.919
be able to put your hands in your thighs, the

2194
09:09:45.160 --> 09:09:51.519
massage the muscles and the bones, and to get your

2195
09:09:51.639 --> 09:09:59.959
fingers deep in there, releasing all tension. Just to show

2196
09:10:00.000 --> 09:10:09.279
so how much you care about your legs, how much

2197
09:10:09.360 --> 09:10:15.040
you care for what your legs do for you regularly,

2198
09:10:17.440 --> 09:10:27.639
your knees, your calves, your ankles, the strength of your ankles,

2199
09:10:30.559 --> 09:10:35.239
considering how thin they are compared to the rest of

2200
09:10:35.319 --> 09:10:45.080
your legs, especially your thighs. Yeah, they're so strong, so flexible,

2201
09:10:48.879 --> 09:11:01.720
absolutely amazing things. Your ankles are truly a gift because

2202
09:11:01.760 --> 09:11:10.480
of what they do for you, supporting all that weight,

2203
09:11:12.480 --> 09:11:16.879
regardless of how what weight you are, even if you

2204
09:11:17.000 --> 09:11:22.000
only ate stone, there's still a lot of weight for

2205
09:11:22.160 --> 09:11:28.879
these little ankles. Now, I'm a lot heavier than eat

2206
09:11:28.959 --> 09:11:39.599
stone double down, Yet my ankles support my body all

2207
09:11:39.639 --> 09:11:46.080
the time. Whether they do give off a sigh of

2208
09:11:46.199 --> 09:11:51.480
relief when I sit down, as in fact, my whole

2209
09:11:51.519 --> 09:12:01.040
legs do. My feet feet also go, my toes clap.

2210
09:12:02.239 --> 09:12:30.720
We're so happy. Your legs really are amazing. And I

2211
09:12:30.879 --> 09:12:34.760
know that talking about talking about your legs is probably

2212
09:12:37.279 --> 09:12:41.080
possibly it's among the most most boring things you've ever

2213
09:12:41.760 --> 09:12:50.040
heard anyone say. Possibly you're boring or not everything I

2214
09:12:50.160 --> 09:13:06.080
said is true. Your legs are amazing. Your legs deserve

2215
09:13:07.160 --> 09:13:25.760
not just respect, they deserve to relax deeply. They deserve

2216
09:13:26.000 --> 09:13:30.879
to take some time out of the day to just

2217
09:13:31.279 --> 09:14:07.440
let go completely. Your legs really can relax. And because

2218
09:14:07.519 --> 09:14:11.440
the legs are so such a most, you know, very

2219
09:14:11.519 --> 09:14:17.239
important part of your body. When you relax your legs,

2220
09:14:17.319 --> 09:14:24.559
the rest of your body also naturally follows in that

2221
09:14:28.319 --> 09:14:39.120
journey of comfort. I can feel it in my hips.

2222
09:14:40.519 --> 09:14:47.360
My hips feel really loose, and also in my lower

2223
09:14:47.480 --> 09:14:54.319
back as well. My lower back really feels it feels stretched,

2224
09:14:55.440 --> 09:14:58.480
even though I'm just sitting in a chair and there's

2225
09:14:58.599 --> 09:15:03.800
no stretching as far as I'm aware that I'm doing.

2226
09:15:04.839 --> 09:15:07.480
It's almost as if the muscles are just relaxed so

2227
09:15:07.720 --> 09:15:13.639
much that there is a natural stretch as the tension

2228
09:15:14.559 --> 09:15:35.800
has reduced a lot. And I'm now going to count

2229
09:15:35.879 --> 09:15:43.720
down from ten down to one, and you can continue

2230
09:15:45.599 --> 09:16:11.839
to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

2231
09:16:16.519 --> 09:16:44.559
four three two one relax. So I'm just going to

2232
09:16:44.680 --> 09:16:50.040
count down from five down to one. And as a countdown,

2233
09:16:51.319 --> 09:16:56.080
if you just focus on the numbers, just the numbers

2234
09:16:57.720 --> 09:17:05.919
counting down, and no, it is how you feel in

2235
09:17:06.080 --> 09:17:11.800
this moment as you hear the numbers counting down, knowing

2236
09:17:11.959 --> 09:17:25.440
that those numbers counting down represent you feeling calmer, not

2237
09:17:25.839 --> 09:17:33.760
just in your body, but also relaxing your mind. I'll

2238
09:17:33.879 --> 09:17:39.160
just notice how you feel. There's nothing to do, there's

2239
09:17:39.319 --> 09:17:47.199
nothing to say, there's nothing to think about, starting with

2240
09:17:48.720 --> 09:18:19.120
number five, four, three, two.

2241
09:18:24.919 --> 09:18:25.160
One.

2242
09:18:34.599 --> 09:18:46.480
And as you notice the gradual letting go of the

2243
09:18:46.599 --> 09:18:54.239
tension in your body, you may also begin to notice

2244
09:18:54.360 --> 09:19:01.559
and be aware of how your mind is starting to

2245
09:19:02.919 --> 09:19:09.519
slow down. This is just a natural thing that happens.

2246
09:19:12.120 --> 09:19:17.319
It's not really a special procedure. It's just natural because

2247
09:19:17.360 --> 09:19:23.279
as your body relaxes, your mind also starts to relax,

2248
09:19:24.879 --> 09:19:28.519
and the more your mind relaxes, the more your body relaxes.

2249
09:19:28.639 --> 09:19:39.040
It's just a continuous circle of relaxation. And there is

2250
09:19:39.120 --> 09:19:47.639
that calmness that comes from relative quietness. You know, even

2251
09:19:48.120 --> 09:19:53.000
even if there's background sounds, either your side or mine,

2252
09:19:54.720 --> 09:20:00.639
it's still going to be quite calm. You know, you

2253
09:20:00.720 --> 09:20:05.919
haven't got the television on, there's no music in the background,

2254
09:20:06.000 --> 09:20:08.639
unless you're listening to the recorded with music. Of course,

2255
09:20:13.559 --> 09:20:15.680
you're very likely not going to be sitting in a

2256
09:20:15.800 --> 09:20:18.919
room with other people. Of course you might be, but

2257
09:20:20.239 --> 09:20:23.480
generally it's more ideal if you can do this on

2258
09:20:23.599 --> 09:20:34.919
your own, so no distractions, and when you stop thinking

2259
09:20:35.000 --> 09:20:52.160
about stuff, relaxation automatically rises, a sense of comfort starts

2260
09:20:52.239 --> 09:21:00.959
to grow, and without trying to build it up into

2261
09:21:01.080 --> 09:21:13.199
something fantastical or something magical, this is just a natural process,

2262
09:21:15.559 --> 09:21:26.239
something that's easy to accomplish. In fact, it's almost you know,

2263
09:21:26.360 --> 09:21:33.239
the sense of relaxing completely happens really when you put

2264
09:21:33.400 --> 09:21:37.279
no effort into it. It's not something that you can

2265
09:21:37.360 --> 09:21:49.000
really force. It's something that happens naturally. And part of

2266
09:21:49.440 --> 09:21:59.639
the process of this recording and others is simply too

2267
09:22:01.239 --> 09:22:11.599
allow you to take advantage of this space, this time,

2268
09:22:14.639 --> 09:22:25.519
to just let go, to just be here, to be

2269
09:22:26.160 --> 09:22:39.559
in tune with how you feel, yet with the intention

2270
09:22:41.800 --> 09:22:53.239
of wanting to relax deeply and maybe even to fall asleep,

2271
09:22:54.440 --> 09:22:59.599
depending on what it is that you wish for yourself

2272
09:23:01.360 --> 09:23:16.440
in this moment. As we know, relaxing is the majority

2273
09:23:17.680 --> 09:23:22.120
of the process of falling asleep. The actual falling asleep

2274
09:23:22.199 --> 09:23:29.000
part is the tiny bit at the end. The deeper

2275
09:23:30.319 --> 09:23:52.720
relaxed you become, the easier you find yourself drifting, you

2276
09:23:52.839 --> 09:23:59.800
can also if you choose stay focused on my voice

2277
09:24:01.639 --> 09:24:33.080
and really enjoy the process, gradually relaxing each muscle in

2278
09:24:33.239 --> 09:25:00.519
your body effortlessly and just observing the sensation of letting

2279
09:25:00.680 --> 09:25:16.279
go completely. This time, I'm going to count from six

2280
09:25:17.360 --> 09:25:29.360
down to one, and you can notice your mind calming

2281
09:25:29.680 --> 09:25:44.040
down more with each number that you hear me say, naturally, feeling.

2282
09:25:45.760 --> 09:25:47.599
Calm and slow.

2283
09:25:51.400 --> 09:28:47.120
And be peaceful. Six, five, four, three, two? What being aware?

2284
09:28:50.400 --> 09:29:06.440
How your mind to slow right down, sinking deeply into relaxation.

2285
09:29:20.160 --> 09:29:26.919
And as you focus on your mind, you may notice

2286
09:29:27.199 --> 09:29:36.360
that there are some thoughts still there, maybe some stubborn

2287
09:29:36.519 --> 09:29:52.319
thoughts that for some reason perhaps need your attention. That's

2288
09:29:52.400 --> 09:30:01.040
what you can do is send love to those thoughts.

2289
09:30:04.319 --> 09:30:06.919
Sprinkle those thoughts.

2290
09:30:11.040 --> 09:30:11.760
With love.

2291
09:30:13.319 --> 09:30:17.519
Like a petals from a flower. Just sprinkle it over them,

2292
09:30:19.000 --> 09:30:27.160
petals filled with love towards those thoughts, to let those thoughts.

2293
09:30:27.000 --> 09:30:27.400
Know that.

2294
09:30:29.599 --> 09:30:35.080
You're not abandoned in them. You just need them. You

2295
09:30:35.239 --> 09:30:46.720
require them to just calm down, slow down, quiet down

2296
09:30:50.639 --> 09:31:02.440
for now. So as you focus on those remaining thoughts

2297
09:31:03.680 --> 09:31:07.760
as we count down this time from seven down to one.

2298
09:31:09.319 --> 09:31:23.400
With each number, just imagine sprinkling those flower petals of love, kindness,

2299
09:31:25.000 --> 09:31:36.839
gratitude over those thoughts, which will allow them to just

2300
09:31:38.279 --> 09:31:53.279
melt away and relax deeply. With every number, those thoughts

2301
09:31:53.400 --> 09:34:01.080
will become more and more relax starting with number seven, six, five, four, three, two,

2302
09:34:19.839 --> 09:34:53.680
one at you now, notice how relaxed your feeling in

2303
09:34:53.879 --> 09:35:15.440
your body. We're going to focus on your hands, because

2304
09:35:15.519 --> 09:35:21.760
the more relaxed your hands are, the more relaxed your

2305
09:35:21.839 --> 09:35:42.599
body and mind are. And there's you focus on your

2306
09:35:42.800 --> 09:35:53.000
hands and your fingers. There's nothing needed to be done.

2307
09:35:53.959 --> 09:35:59.040
There's no clenching of fists or dance in the fingers

2308
09:35:59.160 --> 09:36:10.959
or anything like that. Yeah, it's just noticing and focusing

2309
09:36:12.680 --> 09:36:38.239
on your hands, noticing how they feel. Because the more

2310
09:36:40.480 --> 09:36:50.879
relaxed your hands feel, the calmer your mind feels, and

2311
09:36:51.199 --> 09:37:06.080
the more comforts you feel throughout your body. And gee.

2312
09:37:08.400 --> 09:37:11.080
May have.

2313
09:37:15.080 --> 09:37:54.080
Already noticed you mind is starting to dressed like him,

2314
09:37:58.160 --> 09:38:07.480
just on your hands and fingers, allowing.

2315
09:38:07.559 --> 09:38:08.919
Them to.

2316
09:38:11.319 --> 09:38:22.800
Experience a real deepening of that relaxation in your hands

2317
09:38:22.959 --> 09:38:48.959
and fingers more and more relaxed. With each number from

2318
09:38:49.160 --> 09:39:01.239
eight down to one, you can almost a few that

2319
09:39:02.080 --> 09:39:11.919
healing and relaxing energy spreading into your hands and fingers,

2320
09:39:15.279 --> 09:39:36.639
becoming year row, relaxing with each number you hear, going

2321
09:39:36.919 --> 09:39:57.519
down from eight down to one, drifting, drifting again, starting with.

2322
09:40:02.040 --> 09:40:02.080
No.

2323
09:40:09.639 --> 09:43:59.199
Eight seven, six, four, four, three, Just being here now,

2324
09:44:02.919 --> 09:44:08.959
nothing to think about, nothing to do, nothing to say,

2325
09:44:13.120 --> 09:44:24.720
and everything just feels calmer. This is your natural state

2326
09:44:24.839 --> 09:44:33.319
of being. This is how you just normally feel when

2327
09:44:33.839 --> 09:44:40.959
you take away all that other stuff that we add,

2328
09:44:42.680 --> 09:44:54.319
you know, things like stress and worry in overthinking, anxiety, tension,

2329
09:44:58.559 --> 09:45:05.519
just genuinely think about stuff. You take that away, which

2330
09:45:05.599 --> 09:45:06.160
is what we do.

2331
09:45:06.919 --> 09:45:08.000
What we do now.

2332
09:45:14.239 --> 09:45:25.480
You're left with a real sense of peacefulness which comes

2333
09:45:25.639 --> 09:45:34.959
to you very quickly, because ultimately it is just a feeling,

2334
09:45:39.360 --> 09:45:47.720
a feeling of comfort, almost as if you've gone inside

2335
09:45:47.800 --> 09:45:59.879
yourself and you've found a special place where everything is peaceful,

2336
09:46:03.120 --> 09:46:10.760
place where you can fill relaxed and your natural sense

2337
09:46:10.839 --> 09:46:21.720
of comfort, a place where you can be you, where

2338
09:46:21.760 --> 09:46:25.879
you can accept yourself with who you are.