April 12, 2025

(no music) (10 hours) (ASMR) Some quiet time | Deep Sleep Whisper Hypnosis #533 | Jason Newland | 12th April 2025

(no music) (10 hours) (ASMR) Some quiet time | Deep Sleep Whisper Hypnosis #533 | Jason Newland | 12th April 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason new Land.

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This is.

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Deep Sleep Whisper hypnos this session. Please don't me listen

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when you can safely close your eyes. And if I

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said that twice, sorry about that. I don't even notice

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when I said it. I've been doing this such a

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I've been doing his recordings for about seven thousand years.

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I hope you're will just let you know that I

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do have a Facebook group called Jason Newland's Boring Group,

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which you can join. Now, just get yourself comfortable, lying

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down or sitting in a chair that supports your body.

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Just listen to surround it sounds. I can hear.

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Sounds like traffic on the motorway in the distance. It's

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kind of funny. I never realized it's The sound is

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very similar to a bit of a like a wind.

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Might it might just be wind, No, I don't think so.

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I can hear what sounds like a neighbor in the kitchen,

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probably cooking their breakfast or getting their breakfast ready. I

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can hear a little bit of bird activity in the garden,

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very minimal, which I'm kind of surprised about because it's

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it's light outside. It's gone six o'clock in the morning.

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The birds, I guess it's Saturday mornings that I haven't

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the laying laying, laying laying. My stomach's gurgling a little bit,

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so because I'm hungry. What are you noticing?

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I can.

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The air as I breathed the air in it's cool.

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In fact, the air on my face is quite cool.

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It's not cold, but it's just cool.

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Hmm.

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That's what I do with this. I'm just gonna go

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through how I feel. Maybe at the same time you

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just follow along, notice how you feel.

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I guess.

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In a way, this is like we both just sitting

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in a room together, and I'm just maybe we're telling

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each other how we feel, how we physically feel, what

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we can hear, what we can sense, what we can

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smell and taste. You my heavy eyes open, so what

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can you see? I've got my eyes closed. My eyelids

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feel heavy. I'm not just going out of bed about

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ten minutes ago. If it wasn't for feeling hungry, I

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could definitely go back to bed.

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I'm not going to.

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I just noticed the gurgling of my stomach is kind silly.

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I don't know if you can hear it on the microphone.

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BlimE me. I just started to notice the my feet.

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H on the floor.

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So I'm wearing my pink crocs no socks on My

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right foot is flat on the floor, but my left

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fot is more art lying on its left side because

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I'm on a chair and I'm I got this. I've

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got two tables pushed together, two desks pushed together, and

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I'm in the middle. So they basically it's a divider,

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so I can put my feet either side or on

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one side where one's are not squashed, just but a

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little bit, a little bit not not flow anyway.

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And I choose that.

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I could have gone either side. If I don't know

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why I didn't, it may not be important. I'm just

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wondering about it now. Yeah, so that was strange. I

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started focusing on what I was thinking about, and I

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realized that I had no interest in proceeding with that

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line of thought.

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We just.

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Got bored of it. Then it disappeared.

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Some.

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Just let my head fall back a little bit.

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I can't feel my neck. I don't know if creaking

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is the right word. Probably I'm so old, but it's

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not falling off yet, So that's good. You learn feeling me?

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You can you can feel the muscles kind of.

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Oh, I don't know, you can hear the muscles, let's

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have it's the muscles or the bones like kind of

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click a little bit, but not really, not in a

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painful way. I'm not sure how to explain it. I'm

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not in a cracky kund of you know. You see

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those osteo videos where they cracking people's bones and stuff

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for a release, like a spinal release about.

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Me like that.

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More?

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Just I don't know. I think as a older just

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I have to ease my way into it.

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I like to be a bit more.

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Gentle with my body. I never used to be, you know,

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Just as I said, though, I thought I was about

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to tell you more and there was nothing left. There

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was nothing else to say. I actually thought, you know,

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there was gonna be more of a description of what

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I did when I was younger, and compared to now. Nothing.

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There's nothing there. It's like I was just arrive an

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empty train station ten minutes after the last train left. Okay, brilliant.

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H The only benefit of that is if you need

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a toilet, you can go to the toilet. I'm not

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saying you know you ain't in a public place, is fine,

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But if there's no one around, no, no, see how

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come I got something to say about that?

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But nothing is mm hmm.

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My stomach's touching, and I just started thinking, just focusing

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on my mind, and.

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It's kind of.

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It's almost like behind my eyes as far as this threat,

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or at least this, I can't place behind my eyes

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an upper little bit a sense of.

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Serenity.

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I just started thinking about my name. Then that's weird.

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I got no idea what I was talking about. Just

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start thinking about this was quite relaxing, actually, to just

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sitting there. It's very peaceful. It would be more peaceful

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if my stomach wasn't yelling at me, feed me once

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they feed me in it. I mean, if you could

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see my belly right now, you probably think I could

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deal with going on a little while without eating. I

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could hear or so doesn't not want to do that

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in the morning. Okay, sometimes it does. M It's just

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a natural body function, isn't it. And my body letting

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me know, get me some food is as simple as that.

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I am feeling quite relaxed. How are you feeling a

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breathing that slowed?

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Down.

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H m hmm.

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There's not a lot going inside my brain, not a

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lot of activity in my mind. And some people that

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know me would just not be very surprised at that.

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But wow, can you hear my stomach. It's like it's

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because a little firework display going on inside there. It's

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like they have an argument. Weird, all these different sounds.

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My tale was weird. When I focus on the sounds,

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they seem to calm down a bit. M what have

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you got bland for today not tomorrow? A good thing

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about taking some time out to let go to relax.

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Deeply. If she can.

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Think of the future, and you can imagine some of

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the things that you're going to be doing calmly, imagine

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everything working out really well. Basically mhm. My mind seemed

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to go.

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Very slow.

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There's practically nothing going on inside my mind. Oh something

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really strange.

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Just from there.

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I suddenly started to smell, not me, smell like could

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not that I need a shower. All I probably do,

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I didn't fat, but nothing like that. But I could

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start to smell something and it smells familiar, like a

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comfortable smell behau the past. I want to know where

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the smell is from. That's kind of moved into pain.

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A smell to a feeling. The feeling is gentle breath

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still growl. I I've got my eyes closed, I can

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see a bit of flight through my eyelids. Just start

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Remember one of my college friends laughing. She had a

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very big laugh. Yeah, he is a laugh like, well,

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did you hear that? Just moved my foot? Big old

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bone crack from my foot. I can't get effit to

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do No, no, I never month, it's not that important.

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I'm still trying, but it's not happening. I forgot what

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we're talking about.

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Now.

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Are you had taxis? I haven't been in a taxi

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for a while. It's quite nice just sit in silence,

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well relative silence, because I have been talking. But then

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if I didn't say anything, it wouldn't really be recorded.

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Could it just be?

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Oh, you wouldn't know every not.

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Your best play. H Do you ever wonder.

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If you know a.

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Sporting icon from today, how they would match up against

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a sporting icon from thirty or forty years ago. I

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was just thinking about snooker, and I wonder how Steve

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Davis would have done against the best around Ronnie. Steve

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Davis and Ronnie played both in the big would be interesting.

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And I'm not even a not either a darts player

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or a Snicker fan. Really, I used to watch Snicker

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when I was a kid, but that's more because it

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was on. I always had a rule if a TV's on,

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I will look at it. It's just one of.

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My wrong This is the rule I had.

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I loved television. I used to just really just love it.

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How you feeling it's away cause you drifted off to sleep.

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I just started day dream and about Vinny get excited

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in the park to see one of his favorite people.

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It's a lady that gives him what gives all the

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dogs locally treats. They all love her m Then he

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actually calls her nanny treats, and he sent her a

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card Christmas. He's a proper sucker. Sometimes she'll walk into

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the park and see him and she says, wait there,

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and she goes home and gets some treats from him.

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He's a lucky boy.

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Hm h.

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M hm.

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M hm.

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I quite easily fall asleep, guite easily dressed off. I

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think I want to go and have my breakfast now

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twisted as if I came there, I'm gonna go at

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my breakfast.

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Now, this was nice, peaceful start to day. Hmm.

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I'm gonna go.

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Thank you for listening, and remember to be kind to yourself,

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because you do deserve to be happy and be gentle

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with yourself. You deserved to feel.

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Safe relax in a more deep and meaningful way, maybe

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in a way that can not just allow you to

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

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not just relaxed at the end of the recording when

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

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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

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

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find like some people do and myself as well. I

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

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and I just listened to it over and over again

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

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going back to about nineteen ninety nine. It wasn't hypnosis,

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but it was a guided visualizations. It kind of was

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hypnosis really and I managed to find it again, and

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it still has the same effect on me. And part

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of it was the person's voice relaxed me. She just

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

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her in the morning and in the evening. And I

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knew before even pressing the play button that since I've

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done that, pressed the play button. This is in the

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days of CD players, pressed the play button, ifact it

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

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down on the bed and then even without necessarily listening

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

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was as if my body knew exactly what to do,

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and the muscles just almost went into automatic relaxation, and

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

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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

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

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helpful I found being able to just let go, to

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

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

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

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may feel the same. Some people have been listening to

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

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

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Some people may be listen every day. And something that

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I do which you may not realize by listening is

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when I record these recordings.

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Now.

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For example, I also am affected by the words that

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00:51:54.400 --> 00:52:06.519
I say. So if I set you focus on your feet,

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00:52:09.079 --> 00:52:16.800
notice your feet relaxing, I will be focusing on my feet.

248
00:52:21.719 --> 00:52:39.079
I will be noticing my feet relaxing. If I said

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00:52:39.280 --> 00:52:46.880
focus on your hands, and maybe notice the difference between

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00:52:46.960 --> 00:52:57.199
each hand, Perhaps notice the the air in the room,

251
00:52:57.760 --> 00:53:02.559
the temperature of the room. On the backs of your hands.

252
00:53:10.400 --> 00:53:14.199
You may start to notice what almost feels like a

253
00:53:14.400 --> 00:53:22.320
very light breeze, even though there may not be any

254
00:53:22.880 --> 00:53:27.599
type of breeze at all where you are right now.

255
00:53:35.960 --> 00:53:46.519
And as you become aware of your hands, I'm also

256
00:53:46.920 --> 00:53:58.599
aware of how relaxed my hands are feeling.

257
00:54:00.119 --> 00:54:00.280
Now.

258
00:54:15.039 --> 00:54:20.840
And when it comes to potentially drifting off to sleep,

259
00:54:21.960 --> 00:54:34.519
which may be the reason you're listening, I also feel

260
00:54:34.719 --> 00:54:48.920
drowsy when I make these recordings. I also notice my

261
00:54:49.239 --> 00:55:05.480
mind drifting. In fact, at times I've actually fallen asleep

262
00:55:11.119 --> 00:55:25.320
without even noticing, and then I carry on talking. And

263
00:55:25.400 --> 00:55:30.840
it's only when I listen back to do the editing

264
00:55:34.599 --> 00:55:40.719
I hear snoring, and I think, I don't remember snoring.

265
00:55:44.000 --> 00:55:50.800
I remember talking. It was snoring. Was a pig turned up.

266
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That's why I sound like when I snare, how I

267
00:56:02.320 --> 00:56:15.760
get really into the whole experience. I don't know how

268
00:56:15.920 --> 00:56:28.440
you feel, how relaxed you feel in your feet, how

269
00:56:28.639 --> 00:56:54.039
relaxed you feel in your hands. I have noticed more

270
00:56:54.199 --> 00:57:10.760
and more that the more relaxed, deeper level of comfort

271
00:57:12.760 --> 00:57:27.920
you feel, the easier your breathing becomes. It's almost like

272
00:57:30.719 --> 00:57:48.800
that additional muscle relaxation that this allows you to breathe

273
00:57:49.159 --> 00:58:15.039
easier without necessarily focusing on your breath, however, being able

274
00:58:15.119 --> 00:58:44.400
to notice the ease in which you breathe so naturally

275
00:58:59.119 --> 00:59:33.440
you breathe you so very easily and smoothly. Whenever I

276
00:59:33.440 --> 00:59:51.719
imagine my breathing improving, when I've got my eyes closed,

277
00:59:57.760 --> 01:00:10.639
I tend to visualize a beautiful field with trees and

278
01:00:10.920 --> 01:00:51.199
flowers producing all that life giving oxygen. It feels nice to,

279
01:00:52.920 --> 01:01:06.280
if nothing else, just taking some time I am away

280
01:01:11.039 --> 01:01:54.280
from everything, enjoying that feeling of peace, serenity with a

281
01:01:54.679 --> 01:02:46.559
joyful heart. Time seems to just drip by, so very slowly, relaxed,

282
01:02:52.480 --> 01:03:31.599
so deeply peaceful, completely unattached to any thoughts whatsoever in

283
01:03:31.800 --> 01:04:36.159
this moment, completely free, noticing that your mind has slowed down.

284
01:04:44.480 --> 01:05:31.159
Slowed down because nothing really requires your attention. You can

285
01:05:31.440 --> 01:05:47.519
enjoy the physical sensations of allowing the stress to rip

286
01:05:48.280 --> 01:06:01.679
out of your body, to appear out of every part

287
01:06:08.039 --> 01:06:32.079
of your body, and being released from your brain in

288
01:06:32.639 --> 01:07:24.119
your mind slowly but surely. The muscle sing, legs relax

289
01:07:29.880 --> 01:08:00.239
x really so very deep thing rex so deeply h

290
01:08:17.520 --> 01:08:27.640
And the feelings, the pleasant feelings in your arms and shoulders,

291
01:08:45.560 --> 01:09:09.199
deepening each part of your body further and deeper and

292
01:09:09.520 --> 01:09:31.079
deeper noticine, the feelings in the back of your neck,

293
01:09:54.239 --> 01:10:33.600
the feelings in your wrists, muscles, in front of your body.

294
01:10:44.000 --> 01:11:27.479
I all say, feeling peaceful deeply, there's a sense of

295
01:11:27.760 --> 01:11:36.720
peace spreads through your fairy core.

296
01:12:07.279 --> 01:12:27.119
Even when you focus on your mind. Your mind becomes

297
01:12:34.520 --> 01:13:56.439
eve and slower, even deeper, relaxing, so very slow. His

298
01:13:56.840 --> 01:14:13.880
stomach teas full in your stomach.

299
01:14:35.680 --> 01:14:36.319
You're back.

300
01:14:41.760 --> 01:15:10.600
Notice Notice how relaxed you now feel in the hole

301
01:15:10.920 --> 01:15:43.760
of your back. Your spy from your brain all the

302
01:15:43.840 --> 01:15:52.520
way down the middle of your back, sending and receiving

303
01:15:54.960 --> 01:16:57.520
millions of messages every day, decomfort increasing deeply relapsed uns

304
01:17:23.479 --> 01:17:37.079
legs spreading those signals down a spine or cord into air.

305
01:17:37.319 --> 01:17:56.079
Every part of your body, your shins and your calf

306
01:17:56.279 --> 01:18:52.680
muscles were elbows. Feelings of peace and tranquility spreading through

307
01:18:52.920 --> 01:19:09.479
your body, tips of your toe, to your eyes, your

308
01:19:09.680 --> 01:19:31.199
fingers all wait till you lower back. Mhmm lettinker Rea

309
01:19:31.840 --> 01:20:41.159
the thinker hm peace drifting mind just wandering away, happy

310
01:20:42.000 --> 01:21:22.439
to let go, let go completely, let go, so tranquil,

311
01:21:46.560 --> 01:22:24.319
the whole body enjoying a sense listening guy, he more

312
01:23:32.720 --> 01:24:26.680
be enjoying the space, this space of peace and safety.

313
01:24:49.560 --> 01:25:44.640
So fary, relaxed, assassa, assassas.

314
01:26:28.680 --> 01:26:53.359
Letting go. Maybe we can just focus on the different

315
01:26:53.760 --> 01:27:28.560
parts of your body, just to notice you forehead and

316
01:27:28.840 --> 01:28:30.439
your eyes mut to so Louise, noticing the sense of

317
01:28:33.439 --> 01:30:38.239
complete freedom, absolute freedom. Yes, they peace for energy, peace

318
01:30:38.920 --> 01:31:53.640
to grieze so much easier loose. You may have or

319
01:31:53.840 --> 01:32:54.600
may not have noticed your mind drifting peaceful me even

320
01:32:54.920 --> 01:33:20.119
more deeply in the direction of total blissful pace, blissful pace,

321
01:33:48.720 --> 01:35:22.520
to reft out to pace, come so calm, let him go,

322
01:35:47.439 --> 01:36:24.000
peace with mind forty sir, relax.

323
01:36:32.279 --> 01:36:34.520
C rexed.

324
01:36:58.239 --> 01:37:20.600
Your body feel I was almost invisible, so very relaxed.

325
01:37:24.079 --> 01:38:40.279
I'm peaceful, so peaceful RELI likes. And you could start

326
01:38:40.760 --> 01:38:50.239
to notice that you are feeling more relaxed, even though

327
01:38:50.399 --> 01:39:01.640
I've not purposely focused your mind upon that sense of

328
01:39:02.039 --> 01:39:07.439
physical comfort that is growing within you throughout your body,

329
01:39:10.680 --> 01:39:20.319
and your mind starts to slow down, and that could

330
01:39:20.399 --> 01:39:28.680
be almost in recognition of I guess my speech not

331
01:39:28.880 --> 01:39:45.960
being particularly fast, and things just generally feel calmer. Just

332
01:39:46.319 --> 01:39:54.840
by listening to my voice, you give yourself an opportunity

333
01:39:56.600 --> 01:40:02.239
to take a break from the day, take a break

334
01:40:02.439 --> 01:40:10.119
from your life as it is, and to give yourself

335
01:40:10.199 --> 01:40:18.079
a rest, giving yourself permission to take some time off

336
01:40:20.359 --> 01:40:25.720
and to allow your body to relax and allow your

337
01:40:25.920 --> 01:40:36.520
mind to slow down, which in turn releases the tension

338
01:40:37.920 --> 01:40:46.680
and he stresses that you had in your body. It's

339
01:40:46.720 --> 01:40:51.279
almost as if the parts of your body just open up,

340
01:40:52.600 --> 01:41:04.239
allowing the negativity out and at the same time replacing

341
01:41:05.079 --> 01:41:14.600
that negativity with positive heathing energy, which then fills your

342
01:41:14.680 --> 01:41:26.479
body up and your mind to also starts to appreciate

343
01:41:27.399 --> 01:41:45.760
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

344
01:41:48.960 --> 01:41:57.520
an energy that spreads through your body like a wave

345
01:41:59.760 --> 01:42:11.960
of comfort, and all this comes and just allowing yourself

346
01:42:14.800 --> 01:42:20.000
a few minutes, maybe half an hour, however long you

347
01:42:20.079 --> 01:42:32.640
want it to be, to just rest and allow your

348
01:42:32.800 --> 01:42:43.239
mind and your body to almost reset itself to the

349
01:42:43.399 --> 01:42:59.239
settings of comfort and relaxation, calmness, which allows more room

350
01:42:59.720 --> 01:43:12.760
for feelings of pleasure and happiness to move around your

351
01:43:12.880 --> 01:43:21.279
body and into your mind, almost as if your mind

352
01:43:21.399 --> 01:43:32.000
and your body are sinking together, almost mirroring each other

353
01:43:33.039 --> 01:43:45.079
with that growing positivity and calmness, And it feels nice.

354
01:43:47.520 --> 01:43:53.520
It really does feel nice to know that you are

355
01:43:53.560 --> 01:44:03.720
the one that has allowed yourself to feel more comfort

356
01:44:06.960 --> 01:44:20.439
and to experience more at this deep relaxation spreading throughout

357
01:44:20.560 --> 01:44:32.760
your body. And as I focus on each part of

358
01:44:32.880 --> 01:44:45.039
your body, you can notice that that part becomes even

359
01:44:46.319 --> 01:44:56.119
more relaxed just by focusing on it, becomes even more

360
01:44:58.359 --> 01:45:09.000
calm and comfortable just by focusing. And as I move

361
01:45:09.439 --> 01:45:17.239
down your body, starting at your head, the parts that

362
01:45:17.359 --> 01:45:27.439
you've already focused on will continue to relax deeply and

363
01:45:27.560 --> 01:45:33.600
those parts that we've not yet focused on, or just

364
01:45:33.800 --> 01:45:46.079
automatically release any remain intention in anticipation of even more

365
01:45:46.800 --> 01:46:00.079
comfort about to come now and start by focusing on

366
01:46:00.199 --> 01:46:06.680
your forehead. Just being aware of the feelings of your

367
01:46:06.800 --> 01:46:17.279
forehead and any background sounds. But mister Herbert the pigeon

368
01:46:19.239 --> 01:46:26.199
can just allow you to feel even more relaxed. Just

369
01:46:26.479 --> 01:46:32.359
means you're in the moment. This isn't this isn't a

370
01:46:32.560 --> 01:46:41.399
sterile environment. This is the world. I live in the countryside,

371
01:46:43.039 --> 01:46:53.000
so there's lots of nature sounds around. So as you

372
01:46:53.159 --> 01:46:59.439
focus on your forehead, just notice how it becomes even

373
01:47:00.479 --> 01:47:10.039
more relaxed as you focus only on my voice and

374
01:47:10.239 --> 01:47:18.640
that part of your body. Moving down to your eyes,

375
01:47:20.720 --> 01:47:31.840
focusing on your eyes, noticing how your eyelids feel so

376
01:47:32.199 --> 01:47:41.920
heavy yet so light at the same time, and all

377
01:47:41.960 --> 01:47:53.239
the muscles around your eyes relaxing completely. Moving your focus

378
01:47:54.760 --> 01:48:01.359
down to your mouth, your lips, your tongue, your teeth,

379
01:48:01.479 --> 01:48:12.640
and your gums, the whole of your mouth relaxing, calm

380
01:48:14.159 --> 01:48:25.600
and loose. As you focus now on your jawl not

381
01:48:25.920 --> 01:48:29.960
just the parts of your jaw near your mouth and

382
01:48:30.079 --> 01:48:34.319
your chin, but all the way up the size of

383
01:48:34.439 --> 01:48:41.119
your face to your ears, the hole of your jaw

384
01:48:43.760 --> 01:49:10.840
feeding more relaxed and calm, focusing on your neck, the

385
01:49:11.000 --> 01:49:18.479
front of your neck and your throat relaxing and loose

386
01:49:19.239 --> 01:49:28.840
and calm. The side of your neck, the right and

387
01:49:29.079 --> 01:49:41.720
left side of your neck relax and loose and calm.

388
01:49:48.039 --> 01:49:50.199
And now the back of your neck.

389
01:49:53.479 --> 01:50:03.479
Focusing on the back of your neck, letting go of

390
01:50:03.680 --> 01:50:10.600
any tension that may have been there before, and enjoying

391
01:50:10.960 --> 01:50:23.840
that sense of increasing comfort and release that you can

392
01:50:24.000 --> 01:50:35.119
experience in the back of your neck. Moving down your

393
01:50:35.239 --> 01:50:42.560
back and moving either side of your spine right from

394
01:50:42.600 --> 01:50:47.960
the top of your back all the way down to

395
01:50:48.079 --> 01:51:00.359
the bottom of your back, down to your lower back.

396
01:51:05.399 --> 01:51:12.439
And as you move up and down your spine, you

397
01:51:12.560 --> 01:51:19.680
can feel the muscles either side of your spine relaxing

398
01:51:20.359 --> 01:51:33.760
even more. And as those muscles relax, that sense of

399
01:51:34.039 --> 01:51:44.680
comfort starts to spread outwards from your spine into both

400
01:51:44.880 --> 01:51:51.920
sides of your back, the top of your back, the

401
01:51:52.119 --> 01:52:00.640
middle and your lower back. And as you scan glee

402
01:52:01.039 --> 01:52:08.359
and slowly up and down your back, there's the muscles

403
01:52:08.560 --> 01:52:13.640
in the top of your back relax and become looser,

404
01:52:18.000 --> 01:52:24.000
the muscles in the middle of your back also seem

405
01:52:24.119 --> 01:52:33.600
to just almost divide from each other, separating and almost melting.

406
01:52:39.399 --> 01:52:40.960
And in your lower back.

407
01:52:44.520 --> 01:52:52.000
There seems to be an extra special feeling of comfort.

408
01:52:57.319 --> 01:53:03.680
The spreads into your hips. Sit down your lower backet

409
01:53:03.760 --> 01:53:11.720
into your hips, into the area where your cocksis are,

410
01:53:15.319 --> 01:53:21.520
and into your buttocks, and all these muscles that spread

411
01:53:24.239 --> 01:53:33.960
from your lower back into your hip area start to melt,

412
01:53:38.439 --> 01:53:50.720
start to really let go, don't even know where about

413
01:53:50.880 --> 01:53:56.920
to focus on your shoulders. Your back and your spine

414
01:53:57.960 --> 01:54:14.680
will continue to let go, continue to relax so calmly,

415
01:54:19.399 --> 01:54:25.000
and she focus on your shoulders, you may notice they're

416
01:54:25.239 --> 01:55:00.600
already feeling really loose, already feeding, calm and fearing. Those

417
01:55:00.840 --> 01:55:15.600
muscles then move from your neck into your shoulders. Feel

418
01:55:16.119 --> 01:55:44.920
so soft and gentle, so smooth and calm, and the

419
01:55:45.119 --> 01:55:58.600
feeling in your shoulders seems to spread deep into your shoulders,

420
01:56:00.640 --> 01:56:09.920
that sense of relaxation, not just traveling deeply into your muscles,

421
01:56:13.359 --> 01:56:26.239
but also relaxing the bones and moving all the way

422
01:56:26.520 --> 01:56:35.239
to underneath your arms, relaxing a whole area between the

423
01:56:35.399 --> 01:56:44.520
tops of your shoulders and underneath your arms. He then

424
01:56:49.920 --> 01:57:02.920
you feel so relaxed and comfortable in your shoulders, which

425
01:57:03.159 --> 01:57:25.039
sends that deep healing message into your arms, and you

426
01:57:25.199 --> 01:57:30.439
may feel almost as if your arms are not even

427
01:57:30.680 --> 01:57:54.319
there because they're so relaxed, so deeply relaxed, so so calm,

428
01:58:09.439 --> 01:58:31.279
so pose not fe spreading all the way down your arms,

429
01:58:34.039 --> 01:58:55.399
two elbows in including your elbows circumfort spreads.

430
01:58:59.600 --> 01:59:00.119
Or a.

431
01:59:02.720 --> 01:59:22.000
Interists are forearments and your rests so heavy, yet at

432
01:59:22.159 --> 02:00:02.600
the same time so light and gentle. Fred s.

433
02:00:05.159 --> 02:00:06.199
Now on.

434
02:00:08.880 --> 02:01:02.359
Your hands, my hands, so peaceful in your hands, the

435
02:01:02.840 --> 02:01:28.239
sense of real peace. It just seems to feel so

436
02:01:28.640 --> 02:02:04.520
familiar with your hands. Relax deeply, e is the thing

437
02:02:04.840 --> 02:03:41.479
is a thing? Is sad less your fingertips m moving

438
02:03:41.840 --> 02:03:59.840
your attention to the front of your body, so comfort

439
02:04:11.199 --> 02:05:39.000
move venue, focus your legs, what muscles in your thighs,

440
02:05:55.760 --> 02:06:33.199
your knees so relaxed, a calf mussels and just shins

441
02:06:36.880 --> 02:08:49.079
COMPERSI the four and the fathing in your feet, Sir peaceful,

442
02:08:51.199 --> 02:09:49.800
so calm, so peaceful, sircom so peaceful, sycom so peace

443
02:09:50.439 --> 02:10:07.520
f acts same peace for.

444
02:10:11.359 --> 02:10:21.960
So calm, loving that deep.

445
02:10:21.840 --> 02:10:31.880
Relaxation, to spread your chest, in your stomach, so.

446
02:10:41.119 --> 02:10:42.079
Letting go.

447
02:10:44.199 --> 02:11:03.079
H everything. So I'm gonna start counting down now from

448
02:11:03.159 --> 02:11:11.800
twenty down to one. You can imagine in a way

449
02:11:11.880 --> 02:11:17.960
it's like just walking down some steps and each step

450
02:11:18.359 --> 02:11:24.520
or twenty steps, and each step represents a level of comfort,

451
02:11:28.039 --> 02:11:43.399
each step represents a deepening of that comfort, and the

452
02:11:43.640 --> 02:11:49.720
furvies you walk down those steps a deeper and more

453
02:11:49.760 --> 02:13:45.560
relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

454
02:14:31.840 --> 02:18:39.040
sixteen eight four four teen too well.

455
02:19:37.959 --> 02:20:37.319
Fi aaa.

456
02:20:48.799 --> 02:23:57.879
F nine five seven.

457
02:25:00.280 --> 02:25:13.879
A D.

458
02:25:34.559 --> 02:32:42.680
Six five four four two one. And now as you

459
02:32:42.840 --> 02:32:56.120
focus on your eyes, we're gonna count down from ten

460
02:32:56.399 --> 02:33:11.719
douts one, focusing just on your eyes, your eyelids, the

461
02:33:11.920 --> 02:33:20.959
muscles around your eyes, your eye wolves themselves, a whole

462
02:33:21.239 --> 02:33:38.120
area that makes up your eye. And as we count

463
02:33:38.280 --> 02:33:46.360
down from ten down to one, whilst focus in on

464
02:33:46.520 --> 02:34:02.479
your eyes, you'll become twice is relaxed with each number

465
02:34:03.479 --> 02:34:15.079
counting down that you may find the all you want

466
02:34:15.200 --> 02:34:24.000
to do is just drift off to sleep. And if

467
02:34:24.200 --> 02:34:37.639
that's what you want, then just allow yourself to do that. Now,

468
02:34:40.639 --> 02:34:46.559
focus in on your eyes. I'm going to begin counting

469
02:34:46.760 --> 02:35:30.479
down from ten down to one right now two nine

470
02:36:04.760 --> 02:36:59.479
eight seven.

471
02:37:01.760 --> 02:38:19.200
Day four.

472
02:39:02.559 --> 02:44:17.719
Five four three two one. So counting down from ten

473
02:44:17.840 --> 02:44:38.520
to one, ten nine, eight, seven, six, five four three

474
02:44:41.440 --> 02:44:53.479
two one. And maybe that was a bit too quick

475
02:44:54.079 --> 02:44:57.959
in order to relax. Maybe it's a bit too fast

476
02:44:58.280 --> 02:45:07.079
for you to notice the calming of your body, maybe

477
02:45:07.879 --> 02:45:11.639
even a little bit of pressure there. Like you'll count

478
02:45:11.719 --> 02:45:14.120
it down from ten to one. Would you expect me

479
02:45:14.280 --> 02:45:17.760
to do? Man, expect me to stick go with floppy

480
02:45:19.079 --> 02:45:27.159
just because you're counting down. If you try it again,

481
02:45:28.559 --> 02:45:34.520
but this time, I go this lower. This time, as

482
02:45:34.559 --> 02:45:39.479
you focus on the whole of your body before we

483
02:45:39.719 --> 02:45:46.760
focus on your legs, Just notice how your body does

484
02:45:48.520 --> 02:46:01.639
start to feel more relaxed with every number that I

485
02:46:01.840 --> 02:47:00.319
count down ten nine, eight, seven, six, five four three

486
02:47:13.840 --> 02:47:51.520
two one. I just notice how how you feel, generally,

487
02:47:51.959 --> 02:48:06.280
how your body feels. It's not necessarily even about counting

488
02:48:06.399 --> 02:48:13.520
down from ten to one. It's that space that you have,

489
02:48:14.840 --> 02:48:33.319
that space between being active physically or mentally to just

490
02:48:38.040 --> 02:48:43.239
sitting or lying down, just being there, not doing anything,

491
02:48:43.399 --> 02:48:50.040
not saying anything, not needing to think about anything. So

492
02:48:50.719 --> 02:48:53.760
that opens up a space, you know, a bit of

493
02:48:53.799 --> 02:49:04.799
a space, a gap. And the more I counted down

494
02:49:04.840 --> 02:49:12.200
from ten to one, the bigger that gap becomes. So

495
02:49:12.360 --> 02:49:24.760
there's that gap of calmness of comfort, relaxation. It's a

496
02:49:24.879 --> 02:49:38.920
nice feeling, and it moves those stresses or discomforts physically

497
02:49:39.120 --> 02:49:51.280
or emotionally, moves them away. Allows you.

498
02:49:53.959 --> 02:49:54.479
To just.

499
02:49:57.440 --> 02:50:04.200
Slow down, someone to count again from ten down to one,

500
02:50:04.600 --> 02:50:14.840
and notice that gap widening, the gap, And as it widens,

501
02:50:14.920 --> 02:50:20.959
it's almost like the distress and attention falls into the

502
02:50:21.040 --> 02:51:42.200
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

503
02:52:00.520 --> 02:52:54.079
three two one. And how did your body feel? Now?

504
02:53:06.799 --> 02:53:22.079
Can you notice do you feeling calmer, the feeling more

505
02:53:22.520 --> 02:53:49.920
relaxed as we now focus on your legs, just your legs.

506
02:54:05.920 --> 02:54:10.719
We're just going to start with focusing on your thighs.

507
02:54:25.559 --> 02:54:29.520
Of course, it's not the most exciting thing to be

508
02:54:29.639 --> 02:54:36.840
doing because I'm sure like most of your body is

509
02:54:37.000 --> 02:54:49.280
not not going on right now. Just focusing on the

510
02:54:49.399 --> 02:54:55.440
whole of your thighs, the tops of your thighs, the

511
02:54:55.799 --> 02:55:02.399
sides of your thighs, the bottom of your thighs, your

512
02:55:02.520 --> 02:55:07.840
outer thighs, and your inner thighs. Basically the whole of

513
02:55:07.920 --> 02:55:15.719
your thigh that leads into your hip and it goes

514
02:55:16.760 --> 02:55:26.840
down to your knee joints. Now, this is a big area.

515
02:55:31.319 --> 02:55:36.280
It's a very heavy area. It's very strong, probably the

516
02:55:36.399 --> 02:55:51.079
strongest muscles in your body or in your thighs. But

517
02:55:51.120 --> 02:55:59.559
I don't think we perhaps give enough attention to our thighs.

518
02:56:05.479 --> 02:56:16.239
Perhaps we don't acknowledge how important our thighs are to

519
02:56:16.440 --> 02:56:37.040
our lives, how much they actually do for us, all

520
02:56:37.159 --> 02:56:47.600
for our lives. And it may seem sound really weird,

521
02:56:47.680 --> 02:56:56.079
but I think that all of our body parts, especially

522
02:56:56.200 --> 02:57:03.840
our thighs, need some TLC, a bit of love shone,

523
02:57:04.840 --> 02:57:23.040
a bit of acknowledgment, thank you, gratitude for what our

524
02:57:23.200 --> 02:57:32.520
thighs do for us. And I know this may sound

525
02:57:32.600 --> 02:57:38.879
a bit strange. Maybe you think, why am I sure

526
02:57:38.920 --> 02:57:41.440
that I should be out in the garden hugging a

527
02:57:41.559 --> 02:57:49.959
tree or something. Well, it's hard to set a microphone

528
02:57:50.040 --> 02:57:53.040
up on a tree. That's why I'm doing this indoors.

529
02:57:53.120 --> 02:57:56.600
Otherwise I would be outside hugging a tree. Now I

530
02:57:56.719 --> 02:58:05.479
can't see the television from the tree. If you move

531
02:58:05.559 --> 02:58:14.879
down to your knees gain such an important part. And

532
02:58:15.479 --> 02:58:19.920
I think we don't necessarily I'll speak for myself here,

533
02:58:22.399 --> 02:58:27.479
I don't necessarily appreciate all that my knees do for

534
02:58:27.639 --> 02:58:33.479
me until I have a problem with my knee. It's

535
02:58:33.520 --> 02:58:38.600
occasionally if I ever maybe i'll pash it, or it's

536
02:58:38.799 --> 02:58:45.280
aching for some reason. It's then that I realize how

537
02:58:45.479 --> 02:58:49.360
much it does. You know, the benefit of being able

538
02:58:49.440 --> 02:58:57.959
to use my legs without any kind of physical discomfort.

539
02:58:59.520 --> 02:59:05.360
Is that a beautiful thing that's possibly not appreciated until

540
02:59:06.399 --> 02:59:16.159
it's temporarily removed. You know that's comfort. But as you

541
02:59:16.280 --> 02:59:21.479
focus on your knees, regardless of how your knees feel,

542
02:59:24.559 --> 02:59:30.280
you can have that sense of gratitude and love to

543
02:59:30.399 --> 02:59:43.040
your knees for all that they do for you. And

544
02:59:43.200 --> 02:59:46.799
you can still have that attention on your thighs and

545
02:59:46.920 --> 02:59:53.639
maybe notice how your thighs feel, maybe noticed that they

546
02:59:54.559 --> 03:00:12.319
are relaxing or deeply as you focus now on the

547
03:00:12.399 --> 03:00:16.799
bottoms of your legs, your shins, and your calf muscles,

548
03:00:17.319 --> 03:00:25.559
the bones between your knees and your feet, incorporating of course,

549
03:00:25.680 --> 03:00:38.079
your ankles so important. Anyone that's had even like the

550
03:00:38.319 --> 03:00:45.120
slightest sprain of an ankle knows how how much we

551
03:00:45.280 --> 03:00:55.520
take our ankles for granted. And it's kind of strange

552
03:00:55.559 --> 03:01:00.399
in a way when you think that, you know, logically

553
03:01:00.719 --> 03:01:03.799
our wrists are a lot thinner than the rest of

554
03:01:03.879 --> 03:01:08.719
our arms, which is okay, it doesn't can't see any

555
03:01:08.760 --> 03:01:13.680
problem with that because we're just picking stuff up. But

556
03:01:13.840 --> 03:01:19.840
our ankles so much thinner than the rest of our legs,

557
03:01:26.280 --> 03:01:30.719
and from a physics perspective or logical even it doesn't

558
03:01:30.760 --> 03:01:36.760
really make sense that all this weight would ultimately be

559
03:01:37.879 --> 03:01:47.879
resting on your ankles then leading to your feet, that

560
03:01:48.479 --> 03:01:57.440
thin area, thin bone. Yeah, it does so much great work.

561
03:01:59.559 --> 03:02:08.920
Support whats us. Supports our body for a lifetime, helps

562
03:02:09.000 --> 03:02:18.319
us to balance, It helps you to get around and

563
03:02:18.479 --> 03:02:32.479
be mobile. And there's the calf muscles. Of course, when

564
03:02:32.559 --> 03:02:35.639
I was younger, I couldn't see the point in calf muscles.

565
03:02:36.520 --> 03:02:41.399
Didn't seem to do anything. Okay, if I walked around

566
03:02:41.440 --> 03:02:46.280
on tiptoes, then my calf muscles get some work. But

567
03:02:46.399 --> 03:02:49.000
of course that's not true. The calf muscles are being

568
03:02:49.159 --> 03:03:02.239
used whenever we use our legs, and your shins there

569
03:03:02.319 --> 03:03:13.280
to protect your lower legs, shaped in a way, almost

570
03:03:13.319 --> 03:03:25.120
as a protector for the bone, leading of course to

571
03:03:25.200 --> 03:03:35.319
your ankles and your feet. But we're not going to

572
03:03:35.399 --> 03:03:37.520
focus on your feet. We're just going to focus on

573
03:03:37.639 --> 03:03:44.639
the legs. I realize that now that I've mentioned your feet,

574
03:03:44.760 --> 03:03:49.360
it probably focuses on them anyway, So maybe I should

575
03:03:49.479 --> 03:03:55.440
focus on your feet a little bit. You can have

576
03:03:55.600 --> 03:04:00.799
them in your awareness the same as you have your

577
03:04:00.920 --> 03:04:05.159
thighs in your awareness. Even though we haven't been focusing

578
03:04:05.879 --> 03:04:10.639
on your thighs for a few minutes, let me focusing

579
03:04:10.760 --> 03:04:27.360
on your ankles. There's still that sensation of comfort in

580
03:04:27.520 --> 03:04:39.319
your thighs and this that movement of energy, because the

581
03:04:39.479 --> 03:04:47.079
thighs hold lots of different sensations. Of course, there's the muscles,

582
03:04:47.680 --> 03:04:51.719
the big strong muscles that we have in our thighs,

583
03:05:00.479 --> 03:05:06.159
but the skin on the outside of the thighs, as

584
03:05:06.239 --> 03:05:10.760
in the outside of all of our body, can be

585
03:05:11.040 --> 03:05:28.719
very sensitive, sensitive to the touch, sensitive to temperature, and

586
03:05:28.879 --> 03:05:37.280
inside your thighs the bones, there's the muscle, there's the blood, vessels,

587
03:05:37.440 --> 03:05:43.239
the ar trees, all this stuff that's inside your thighs.

588
03:05:47.520 --> 03:05:50.719
And I guess sometimes it'd be nice if you could

589
03:05:50.719 --> 03:05:56.079
actually put your fingers inside your thighs and a message,

590
03:05:58.479 --> 03:06:01.159
so you can message on the out side, of course,

591
03:06:01.959 --> 03:06:04.280
but to be able to get deep into the muscles

592
03:06:05.159 --> 03:06:09.120
and to be able to just massage inside your thighs,

593
03:06:09.959 --> 03:06:18.399
message in the bones of your leg, massage in all

594
03:06:18.479 --> 03:06:28.959
the veins, and just gently healing your thighs, and you

595
03:06:29.079 --> 03:06:36.200
could move down message and inside your knees, just message

596
03:06:36.280 --> 03:06:43.200
in those bones, but with healing fingertips, spreading that healing

597
03:06:43.479 --> 03:06:53.959
energy deep into the joints of your knees. Of course,

598
03:06:54.040 --> 03:06:58.200
there's the back of your your knee or the inside

599
03:06:58.399 --> 03:07:04.559
crease we your knee is. It's a very sensitive area.

600
03:07:06.559 --> 03:07:10.879
Very it feels very nice when you stroke it. That

601
03:07:11.079 --> 03:07:14.760
might be because it's an area that's not really touched

602
03:07:14.959 --> 03:07:21.520
very often. It's almost like a hidden part, that crease

603
03:07:23.639 --> 03:07:28.079
in your legs. It's almost it's like a part that

604
03:07:29.920 --> 03:07:41.159
has a sensitivity, which is a little bit different. Of course,

605
03:07:41.239 --> 03:07:51.719
it's protected by your legs. So you can imagine putting

606
03:07:52.600 --> 03:08:02.440
your fingers into that crease in your legs. Fold in

607
03:08:02.559 --> 03:08:06.520
between your legs. You can just message with your fingertips.

608
03:08:07.719 --> 03:08:14.479
Imagine your fingertips going inside, massage in the muscle tissue.

609
03:08:19.079 --> 03:08:23.360
You can of course field the bones of your knees,

610
03:08:24.879 --> 03:08:35.280
healing through your fingertips, and then as you go down

611
03:08:38.159 --> 03:08:40.959
to your calf muscles, and that's the part I'd like

612
03:08:41.079 --> 03:08:45.760
to be able to really put my fingertips deep inside

613
03:08:46.520 --> 03:08:55.479
my calf muscles. Massage in every single tissue of that muscle,

614
03:08:57.040 --> 03:09:06.959
healing every part, and then doing the same for my shins,

615
03:09:10.159 --> 03:09:18.360
massaging and gently stroking the bones, gently stroking them, hewing

616
03:09:18.600 --> 03:09:22.680
in a loving way, because they deserve to be treated

617
03:09:25.719 --> 03:09:29.879
as the precious bones that they are. Because our legs

618
03:09:29.920 --> 03:09:33.239
are so precious as in all the other parts of

619
03:09:33.360 --> 03:09:41.520
our body, and more precious of any jure on the planet.

620
03:09:50.079 --> 03:09:58.079
When you start to think about your legs in this way,

621
03:10:02.680 --> 03:10:09.319
it can change your perspective. It might sound a bit

622
03:10:12.399 --> 03:10:16.680
a bit silly to start with the idea of having

623
03:10:17.559 --> 03:10:24.440
love for your legs, show an appreciation for your thighs,

624
03:10:27.239 --> 03:10:31.600
wanting to be able to put your hands in your thighs,

625
03:10:33.840 --> 03:10:40.200
massage the muscles and the bones, and to get your

626
03:10:40.319 --> 03:10:48.799
fingers deep in there, releasing all tension, just to show

627
03:10:50.719 --> 03:10:58.079
how much you care about your legs, how much you

628
03:10:58.200 --> 03:11:06.799
care for what your legs do for you regularly, your knees,

629
03:11:07.040 --> 03:11:19.879
your calves, your ankles. The strength of your ankles, considering

630
03:11:20.079 --> 03:11:24.559
how thin they are compared to the rest of your legs,

631
03:11:24.719 --> 03:11:38.399
especially your thighs. Yeah, they're so strong, so flexible, absolutely

632
03:11:38.680 --> 03:11:50.479
amazing things. Your ankles are truly a gift because of

633
03:11:50.559 --> 03:12:01.840
what they do for you supporting all that weight. Regardless

634
03:12:01.879 --> 03:12:05.879
of how what weight you are, even if you only

635
03:12:05.920 --> 03:12:10.719
eat ate stone, there's still a lot of weight for

636
03:12:10.840 --> 03:12:17.959
these little ankles. Now I'm a lot heavier than each stone.

637
03:12:19.600 --> 03:12:28.719
Double down, get my ankles support my body all the time,

638
03:12:32.559 --> 03:12:35.479
orthough they do give off a sigh of relief when

639
03:12:35.520 --> 03:12:40.600
I sit down, as you've got my whole legs do

640
03:12:44.280 --> 03:12:51.639
my feet feet also go, my toes clap. We're so happy.

641
03:13:11.440 --> 03:13:21.040
Your legs really are amazing. And I know that about

642
03:13:21.559 --> 03:13:27.399
talking about your legs is probably possibly among the most

643
03:13:28.319 --> 03:13:35.879
most boring things you've ever heard anyone say. Possibly you're

644
03:13:35.959 --> 03:13:42.799
boring or not. Everything I said is true. Your legs

645
03:13:43.479 --> 03:14:03.479
are amazing. Your legs deserve not just respect, They deserve

646
03:14:03.559 --> 03:14:16.000
to relax deeply. They deserve to take some time out

647
03:14:16.559 --> 03:14:40.000
of the day to just let go completely. The legs

648
03:14:45.479 --> 03:14:58.719
really can relax. And because the legs are so such

649
03:14:58.760 --> 03:15:03.280
a most, you know, very important part of your body.

650
03:15:04.600 --> 03:15:07.159
When you relax your legs, the rest of your body

651
03:15:07.840 --> 03:15:26.600
also naturally follows in that journey of comfort. I can

652
03:15:26.719 --> 03:15:31.639
feel it in my hips. My hips feel really loose,

653
03:15:34.920 --> 03:15:39.520
and also my ler back as well. My lower back

654
03:15:39.760 --> 03:15:45.280
really feels it feels stretched, even though I'm just sitting

655
03:15:45.360 --> 03:15:51.360
in a chair and there's no stretching as far as

656
03:15:51.399 --> 03:15:54.479
I'm aware that I'm doing. It's almost as if the

657
03:15:54.600 --> 03:15:58.520
muscles are just relaxed so much that there is a

658
03:15:58.719 --> 03:16:06.959
natural stretch as the tension has reduced a lot.

659
03:16:23.319 --> 03:16:26.399
And I'm now going to count down from ten down

660
03:16:26.479 --> 03:16:33.079
to one, and you can continue.

661
03:16:34.280 --> 03:17:00.799
To feel wonderfully relaxed. Ten nine eight seven six, five.

662
03:17:05.200 --> 03:17:09.280
Four three.

663
03:17:13.200 --> 03:17:33.920
Two on relax. So I'm just going to count down

664
03:17:35.440 --> 03:17:40.159
from five down to one, and as a countdown, if

665
03:17:40.159 --> 03:17:47.239
you just focus on the numbers, just the numbers counting down,

666
03:17:48.319 --> 03:17:57.440
and notice how you feel in this moment as you

667
03:17:57.600 --> 03:18:05.120
hear the numbers counting down, knowing that those numbers counting

668
03:18:05.200 --> 03:18:15.360
down represent you feeling calmer, not just in your body,

669
03:18:15.520 --> 03:18:23.879
but also relaxing your mind. I'll just notice how you feel.

670
03:18:24.760 --> 03:18:30.680
There's nothing to do, there's nothing to say, there's nothing

671
03:18:30.799 --> 03:19:23.399
to think about, starting with number five, four three two one. Now,

672
03:19:23.479 --> 03:19:36.000
as you notice the gradual letting go the tension in

673
03:19:36.120 --> 03:19:43.280
your body, you may also begin to notice and be

674
03:19:43.440 --> 03:19:52.239
aware of how your mind is starting to slow down.

675
03:19:54.760 --> 03:20:01.079
This is just a natural thing that happens it's not

676
03:20:01.319 --> 03:20:06.479
really a special procedure. It's just natural because as your

677
03:20:07.799 --> 03:20:13.760
body relaxes, your mind also starts to relax, and the

678
03:20:13.879 --> 03:20:17.520
more your mind relaxes, the more your body relaxes. It's

679
03:20:17.680 --> 03:20:29.760
just a continuous circle of relaxation. And there's that calmness

680
03:20:29.959 --> 03:20:37.159
that comes from relative quietness. You know, even even if

681
03:20:37.159 --> 03:20:44.000
there's background sounds, either your side or mine, it's still

682
03:20:44.520 --> 03:20:49.760
going to be quite calm. You know, you haven't got

683
03:20:49.840 --> 03:20:55.000
the television on, there's no music in the background, unless

684
03:20:55.000 --> 03:21:02.440
you're listening to the recording. With music, of course, you're

685
03:21:02.600 --> 03:21:04.719
very likely not going to be sitting in a room

686
03:21:04.799 --> 03:21:09.360
with other people. Of course you might be, but generally

687
03:21:09.559 --> 03:21:12.639
it's more ideal if you can do this on your own,

688
03:21:14.360 --> 03:21:24.399
so no distractions, and when you stop thinking about stuff,

689
03:21:31.000 --> 03:21:41.280
relaxation automatically rises. A sense of comfort starts to grow,

690
03:21:45.799 --> 03:21:52.479
and without trying to build it up into something fantastical

691
03:21:52.879 --> 03:22:04.600
or something magical, this is just a natural process, something

692
03:22:04.760 --> 03:22:14.920
that's easy to accomplish. In fact, it's almost you know,

693
03:22:15.040 --> 03:22:21.920
the sense of relaxing completely happens really when you put

694
03:22:22.079 --> 03:22:25.959
no effort into it. It's not something that you can

695
03:22:26.079 --> 03:22:37.680
really force. It's something that happens naturally, and part of

696
03:22:38.120 --> 03:22:48.319
the process of this recording and others is simply two

697
03:22:49.920 --> 03:22:59.959
allow you to take advantage of this space this time,

698
03:23:03.319 --> 03:23:14.200
to just let go, to just be here, to be

699
03:23:14.840 --> 03:23:28.239
in tune with how you feel, yet with the intention

700
03:23:30.479 --> 03:23:41.920
of wanting to relax deeply and maybe even to fall asleep,

701
03:23:43.120 --> 03:23:48.280
depending on what it is that you wish for yourself

702
03:23:50.040 --> 03:24:05.120
in this moment. As we know, relaxing is the majority

703
03:24:06.360 --> 03:24:10.799
of the process of falling asleep. The actual falling asleep

704
03:24:10.879 --> 03:24:17.680
part is a tiny bit at the end. The deeper

705
03:24:19.000 --> 03:24:41.399
relaxed you become, the easier you find yourself drifting. You

706
03:24:41.520 --> 03:24:48.520
can also, if you choose stay focused on my voice

707
03:24:50.319 --> 03:25:17.079
and really enjoy the price, yes, gradually relaxing each muscle

708
03:25:21.680 --> 03:25:48.600
in your body effortlessly and just observing the sensation of

709
03:25:48.840 --> 03:26:04.440
letting go completely. This time, I'm going to count from

710
03:26:04.680 --> 03:26:14.879
six down to one, and you can notice your mind

711
03:26:17.520 --> 03:26:30.920
calming down more with each number that you hear me say, naturally,

712
03:26:32.000 --> 03:28:06.520
feeling calm and slow and peaceful. Six, five, four, three,

713
03:28:44.559 --> 03:29:41.239
two one, being aware of how your mind to slow

714
03:29:43.520 --> 03:30:09.920
right down, sinking deeply into relaxation. And as you focus

715
03:30:10.040 --> 03:30:18.360
on your mind, you may notice that there are some

716
03:30:19.280 --> 03:30:28.639
thoughts still there, maybe some stubborn thoughts that for some

717
03:30:28.920 --> 03:30:41.879
reason perhaps need your attention. So what you can do

718
03:30:42.120 --> 03:30:59.680
is send love to those thoughts. Sprinkle those thoughts with

719
03:31:00.079 --> 03:31:05.719
love like all petals from a flower. Just sprinkle it

720
03:31:05.799 --> 03:31:13.399
over them, petals filled with love towards those thoughts, to

721
03:31:13.600 --> 03:31:19.719
let those thoughts know that you're not abandoned in them.

722
03:31:21.120 --> 03:31:28.920
You just need them. You require them to just calm down,

723
03:31:31.200 --> 03:31:35.639
slow down, quiet down.

724
03:31:39.319 --> 03:31:39.719
For now.

725
03:31:47.600 --> 03:31:52.600
So as you focus on those remaining thoughts as we

726
03:31:52.799 --> 03:31:58.040
count down this time from seven down to one. With

727
03:31:58.200 --> 03:32:12.079
each number, just imagine sprinkling those flower petals of love, kindness,

728
03:32:13.680 --> 03:32:25.520
gratitude over those thoughts, which will allow them to just

729
03:32:26.959 --> 03:32:41.959
melt away and relax deeply. With every number, those thoughts

730
03:32:42.079 --> 03:33:50.760
will become more and more relaxed. Starting with number seven, six, five, four,

731
03:34:16.719 --> 03:35:38.000
three one. How as you now notice how relaxed you're

732
03:35:38.200 --> 03:35:57.920
feeling in your body, We're going to focus on your hands,

733
03:36:03.760 --> 03:36:10.040
because the more relaxed your hands are, the more relaxed

734
03:36:10.280 --> 03:36:12.760
your body and mind are.

735
03:36:27.680 --> 03:36:28.319
And there's.

736
03:36:29.840 --> 03:36:40.000
You focus on your hands and your fingers. There's nothing

737
03:36:40.479 --> 03:36:45.239
needed to be done. There's no clenching of fists. Or

738
03:36:46.319 --> 03:36:56.600
tents in the fingers or anything like that. It's just

739
03:36:57.079 --> 03:37:11.120
noticing and focusing on your hands, noticing how they feel,

740
03:37:25.760 --> 03:37:36.239
because the more relax your hands feel, the calmer your

741
03:37:36.479 --> 03:37:48.360
mind feels, and the more comfort you feel throughout your body.

742
03:37:53.559 --> 03:38:23.959
And you may have already noticed you mind is starting

743
03:38:27.600 --> 03:38:55.600
to dress faim just on your hands and fingers, allowing

744
03:38:56.239 --> 03:39:10.639
them to experience are real deepening of that relaxation in

745
03:39:10.799 --> 03:39:28.840
your hands and fingers, more and more relaxed. With each

746
03:39:29.159 --> 03:39:49.440
number from eight down to one, you can almost feel

747
03:39:49.920 --> 03:39:59.799
that healing and relaxing energy spreading into your hands and

748
03:40:00.120 --> 03:40:21.000
fingers becoming eye more relaxing with each number you hear,

749
03:40:25.040 --> 03:40:40.280
going down from eight down to one, drifting, drifting again,

750
03:40:45.200 --> 03:41:37.239
starting with number eighth, seven.

751
03:41:40.959 --> 03:43:26.280
Six, five, four, three.

752
03:43:56.600 --> 03:44:54.799
Two, just being here now, nothing to think about, nothing

753
03:44:54.879 --> 03:45:05.879
to do, nothing to say, and everything just feels calmer.

754
03:45:10.479 --> 03:45:17.959
And this is your natural state of being. This is

755
03:45:18.239 --> 03:45:24.879
how you just normally feel when you take away all

756
03:45:25.079 --> 03:45:32.040
that other stuff that we add, you know, things like

757
03:45:32.440 --> 03:45:48.079
stress and worrying and overthinking and anxiety, tension, just generally

758
03:45:48.319 --> 03:45:54.440
thinking about stuff. You take that away, which is what

759
03:45:54.600 --> 03:46:06.479
we do. What we do. Now you're left with a

760
03:46:06.600 --> 03:46:15.440
real sense of peacefulness, which comes to you very quickly,

761
03:46:19.639 --> 03:46:30.479
because ultimately it's just a feeling, a feeling of comfort.

762
03:46:34.079 --> 03:46:37.399
It's almost as if you've gone inside yourself and you've

763
03:46:37.520 --> 03:46:52.159
found a special place where everything is peaceful, a place

764
03:46:52.360 --> 03:46:59.959
where you can feel relaxed and your natural sense of comfort.

765
03:47:00.120 --> 03:47:10.520
That a place where you can be you, where you

766
03:47:10.639 --> 03:47:17.920
can accept yourself for who you are, the place where

767
03:47:18.000 --> 03:47:28.319
you're not trying to please anybody else ever, a place

768
03:47:28.440 --> 03:47:38.040
where you can actually not just love yourself, but in

769
03:47:38.200 --> 03:47:47.000
some ways more importantly, you can like yourself appreciate who

770
03:47:47.440 --> 03:48:02.319
you are. That sense of gratitude is in the air

771
03:48:02.559 --> 03:48:15.559
all around you. That's also a place where you can

772
03:48:15.760 --> 03:48:30.440
actually feel the healing energy soaking into your body. Healing

773
03:48:31.040 --> 03:48:42.360
energy soaking into your body, and the healing energy spreads

774
03:48:43.360 --> 03:48:52.760
through your veins, traveling to each and every single part

775
03:48:54.479 --> 03:49:03.639
of your body, and you start to realize that actually

776
03:49:04.440 --> 03:49:10.520
that healing energy, it's not just entered into your brain,

777
03:49:13.360 --> 03:49:22.840
it's become part of your brain, and that spinal fluid

778
03:49:25.520 --> 03:49:36.280
is now mixed with healing energy, not just allowing you

779
03:49:36.559 --> 03:49:44.559
to feel so much more relaxed and healthy in this moment,

780
03:49:49.040 --> 03:49:58.479
but also you start to realize that actually, what's happening

781
03:49:58.680 --> 03:50:07.239
now with that healing, relaxing energy spreading through your body,

782
03:50:09.159 --> 03:50:19.959
it's actually changing your life. It's actually changing the way

783
03:50:20.079 --> 03:50:26.680
you're going to feel not just now, but tomorrow and

784
03:50:26.799 --> 03:50:35.719
the next day. As your health improves, not just your

785
03:50:35.840 --> 03:50:43.600
physical health, but your mental health. Things that used to

786
03:50:43.760 --> 03:50:49.879
bother you in the past, for some reason, no longer

787
03:50:51.200 --> 03:50:57.760
have the effect that they used to because something has

788
03:50:58.200 --> 03:51:11.239
changed deep within you. Maybe things that used to cause

789
03:51:11.319 --> 03:51:23.319
you to feel anger no longer have that power to

790
03:51:23.479 --> 03:51:29.079
control you the way they seem to be able to before.

791
03:51:32.760 --> 03:51:43.559
As you realize that you're the one who decides what

792
03:51:43.920 --> 03:51:55.600
affects you, you're the one who decides to feel relaxed

793
03:51:56.479 --> 03:52:09.239
and calm when you choose to enjoy noticing these natural

794
03:52:10.280 --> 03:52:23.639
developments of healing continuing to grow and improve your life

795
03:52:25.040 --> 03:52:36.840
day by day, including of course, your ability to relax

796
03:52:37.520 --> 03:52:52.399
so much easier and sleeping. It's the most natural thing

797
03:52:53.360 --> 03:53:03.319
in the world to you, because falling asleep is something

798
03:53:03.479 --> 03:53:14.319
that you've done so many times in your life, and

799
03:53:14.479 --> 03:53:18.319
you know that you were born, as we all were,

800
03:53:19.120 --> 03:53:29.040
with the ability to fall asleep naturally. You were born

801
03:53:30.399 --> 03:53:40.840
with that ability to just drift off into a deep,

802
03:53:42.120 --> 03:53:53.920
healing sleep. Even when we're kids, sometimes will fall asleep

803
03:53:53.959 --> 03:53:58.000
when we don't even want to try and tell us

804
03:53:58.120 --> 03:54:02.479
stay awake. Maybe it's a birthday in the morning, or

805
03:54:02.520 --> 03:54:06.760
it's Christmas or holiday or something we look forward to

806
03:54:07.280 --> 03:54:11.399
but don't want to go to sleep. But the more

807
03:54:11.959 --> 03:54:16.840
we want to stay awake, the more we just start

808
03:54:16.959 --> 03:54:25.280
to drift. And the more you fight drifting, the more

809
03:54:25.319 --> 03:54:27.840
you try to stop yourself and drift in a safe

810
03:54:30.000 --> 03:54:41.040
the deeper and stronger that drifting becomes. Because we're born

811
03:54:42.040 --> 03:54:47.879
not just with the need to relax deeply and to

812
03:54:48.040 --> 03:54:57.879
naturally fall asleep, but it's our birthright, it's part of

813
03:54:58.000 --> 03:55:08.639
our DNA. And sometimes as we get older in life,

814
03:55:10.000 --> 03:55:23.559
perhaps at times we have forgotten that relaxing completely is

815
03:55:23.680 --> 03:55:36.760
not only a wonderfully pleasant experience, it's also really easy.

816
03:55:48.120 --> 03:55:55.639
It's very, very easy to let go, because that's all

817
03:55:55.680 --> 03:56:09.760
it is. It is just deciding to let go. And

818
03:56:09.879 --> 03:56:17.559
when you press the play button on my recordings, you

819
03:56:17.959 --> 03:56:28.719
have given permission for my voice to relax you. When

820
03:56:28.760 --> 03:56:32.840
you press that play button, you have given me permission

821
03:56:34.079 --> 03:56:47.760
for my words to effect you in a positive, only

822
03:56:48.280 --> 03:57:07.760
a positive way, opening up your mind two useful and

823
03:57:09.440 --> 03:57:27.040
healing suggestions that can have such an amazing effect on

824
03:57:27.280 --> 03:57:39.319
how you feel right now, as well as those changes

825
03:57:39.639 --> 03:57:49.799
that continue long after the recording ends, those changes within

826
03:57:49.959 --> 03:58:03.280
you that continue to flourish and grow, transforming your life

827
03:58:05.520 --> 03:58:17.600
in a positive, beautiful way, allowing you to move forward

828
03:58:18.079 --> 03:58:24.760
in your life in the direction that you choose for yourself.

829
03:58:33.879 --> 03:58:45.840
And this feeling, this feeling that you can experience a safety, comfort, calmness.

830
03:58:53.639 --> 03:59:07.600
This feels so nice. It's such a healthy place to be,

831
03:59:15.479 --> 03:59:29.280
and that positivity grows within you each and every day.

832
03:59:32.360 --> 03:59:42.159
Moving forward, you're going to find that you're more relaxed

833
03:59:44.479 --> 03:59:56.840
physically and in your mind is more relaxed. And it's

834
03:59:56.920 --> 04:00:02.440
not that you're thinking slower. It's just that your mind

835
04:00:02.559 --> 04:00:14.399
will be less clogged up with unnecessary negativity because from

836
04:00:14.520 --> 04:00:24.799
now on, your mind rejects negativity. From now on, you're

837
04:00:24.840 --> 04:00:35.680
going to start noticing when negativity arises and you can

838
04:00:35.879 --> 04:00:49.799
just say stop, stop, and that negativity will turn around

839
04:00:50.399 --> 04:01:17.959
and leave you alone, and that negativity would disappear. And

840
04:01:18.120 --> 04:01:26.000
as you notice that you feel way more relaxed than

841
04:01:26.079 --> 04:01:41.639
you probably expected, you can now congratulate yourself because you're

842
04:01:42.159 --> 04:01:48.159
the person that has done this. You are the one

843
04:01:48.760 --> 04:01:53.680
that has opened your mind up to the simple facts

844
04:01:56.879 --> 04:02:01.840
that you can feel more relaxed in your body and

845
04:02:02.079 --> 04:02:13.479
in your mind. You've opened your mind up to the

846
04:02:13.600 --> 04:02:21.280
birthright of being able to just fall asleep easily when

847
04:02:21.879 --> 04:02:35.360
you choose. And that's a nice feeling. Don't you think

848
04:02:38.000 --> 04:02:46.840
it feels nice? Doesn't it? To feel calm, all that

849
04:02:47.200 --> 04:02:58.319
healing energy spreading through your body and your mind, to

850
04:02:58.440 --> 04:03:09.120
spend time in a special place where negativity can no

851
04:03:09.319 --> 04:03:22.399
longer enter. Negativity is banned. It's bad, it's not allowed

852
04:03:22.680 --> 04:03:28.920
Entryue doesn't it doesn't. This doesn't deserve to be here.

853
04:03:29.280 --> 04:03:38.399
It doesn't belong here. Negativity has no place in your life,

854
04:03:48.399 --> 04:03:57.879
which makes room for more comfort, more heathing, more relaxation,

855
04:04:02.719 --> 04:04:27.760
more peace. It feels nice, doesn't it? Just the let

856
04:04:27.840 --> 04:04:49.280
go with everything. I'm gonna count down now from twenty

857
04:04:49.520 --> 04:04:59.200
down to one. You can continue to relax. If you choose,

858
04:04:59.520 --> 04:05:13.200
you can drift to sleep. With every number you hear

859
04:05:13.360 --> 04:05:24.920
me say, you can fill twice as relaxed, or if

860
04:05:24.959 --> 04:07:41.040
you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve, ten, nine, eight, seven, six,

861
04:07:49.559 --> 04:08:34.959
five four h This is your time to just take

862
04:08:35.000 --> 04:08:50.120
a break, your time to relax, to allow your mind

863
04:08:50.280 --> 04:09:07.440
to slow down, to give yourself permission to take a

864
04:09:07.600 --> 04:09:21.239
break from everything. And you, you're the only person that

865
04:09:21.399 --> 04:09:27.360
can make that decision. You're the only person that can

866
04:09:27.440 --> 04:09:47.120
actually tell your mind to just relax, to just take

867
04:09:47.239 --> 04:10:00.399
some time off so that you can focus on your body,

868
04:10:01.399 --> 04:10:16.360
getting in touch with how you feel physically. And in

869
04:10:16.440 --> 04:10:24.200
the process of this body scan, where you focus on

870
04:10:24.399 --> 04:10:34.520
different parts of your body, those parts that you focus

871
04:10:34.639 --> 04:10:46.399
on and observe, even though you're not purposely requesting for

872
04:10:46.559 --> 04:10:52.600
those parts of your body to relax, it's kind of expected.

873
04:10:54.159 --> 04:10:59.719
You expect when you listen to my voice to feel

874
04:11:00.760 --> 04:11:14.440
more relaxed naturally, because when you're listening to me, your

875
04:11:14.520 --> 04:11:26.760
attention is focused on my words, and as my words

876
04:11:27.719 --> 04:11:37.920
guide you to focus on those parts of your body,

877
04:11:41.719 --> 04:12:03.840
your focus increases, which actually calms your mind. And when

878
04:12:03.920 --> 04:12:23.239
your mind calms down, your body relaxes. And when your

879
04:12:23.319 --> 04:12:47.120
body calms down, your mind relaxes. And even though we've

880
04:12:47.239 --> 04:12:56.079
not really started the focus on your body, you can

881
04:12:56.719 --> 04:13:12.079
already feel that healing energy spreading through your body. Pushing

882
04:13:12.360 --> 04:13:26.559
out stress and tension, healing all the parts of your body,

883
04:13:28.520 --> 04:13:36.159
including your skin, your bones, your blood, all of your

884
04:13:36.399 --> 04:13:42.079
organs inside your body, all of the muscles, all of

885
04:13:42.159 --> 04:13:49.600
the fat, all of everything, every hair on your body

886
04:13:51.799 --> 04:14:03.159
is filled with that healing energy. And when your brain

887
04:14:07.799 --> 04:14:21.040
fills with that healing energy, the feeling of comfort and

888
04:14:21.200 --> 04:14:47.319
relaxation increases deeply, increases in a way that your mind

889
04:14:50.879 --> 04:15:04.440
starts to fill perhaps bit drowsy because it's not needed,

890
04:15:07.760 --> 04:15:24.079
and it may start to drift if that's what's needed.

891
04:15:27.200 --> 04:15:31.799
So if you're listening to this and what you need

892
04:15:32.079 --> 04:15:35.120
is deep relaxation, that's what you get.

893
04:15:37.319 --> 04:15:38.799
If what you need is.

894
04:15:40.520 --> 04:15:47.440
To fall asleep naturally and easily, that your mind drifts,

895
04:15:50.000 --> 04:16:03.760
that's also what will happened. Because by pressing that play

896
04:16:03.879 --> 04:16:09.280
button on the podcast and listening to me, you give

897
04:16:09.559 --> 04:16:22.280
permission for your body and your mind. In fact, you

898
04:16:22.440 --> 04:16:26.920
give the command to your body and your mind to

899
04:16:27.079 --> 04:16:39.799
relax deeply and to drift off to sleep if that's

900
04:16:40.120 --> 04:16:42.000
what you want.

901
04:16:45.159 --> 04:16:45.600
Or need.

902
04:16:53.319 --> 04:16:58.959
And as I focus on the different parts of your body,

903
04:17:03.920 --> 04:17:12.719
you may start to just drift, and then you come

904
04:17:12.840 --> 04:17:18.120
back again and you hear me talking and I'm focusing

905
04:17:18.280 --> 04:17:26.680
on a different parts of your body, and you may

906
04:17:28.760 --> 04:17:37.799
find yourself drifting. Be don't realize you're drifting until you

907
04:17:38.000 --> 04:17:46.360
stop drifting and you're alert again to my voice. Focusing

908
04:17:47.520 --> 04:17:52.280
on a different part of your body starts to relax

909
04:17:52.520 --> 04:18:05.200
even deeper, because that drifting, it's basically you already into

910
04:18:05.319 --> 04:18:16.159
sleep zone. And the more you drift, the longer you drift,

911
04:18:17.639 --> 04:18:28.319
and the longer you drift, eventually that drifting continues into sleep,

912
04:18:33.280 --> 04:18:38.159
and that's the last you remember until you wake up

913
04:18:42.600 --> 04:18:47.719
in your own time, when you experience the right amount

914
04:18:47.879 --> 04:18:56.719
of sleep for you, because when you do and if

915
04:18:56.799 --> 04:19:10.399
you do fall asleep, it's stremely pleasant, so relaxing, so

916
04:19:10.799 --> 04:19:31.239
deep healing sleep. It feels so nice to relax into

917
04:19:32.760 --> 04:19:42.000
your own body and mind as you feel that heathing

918
04:19:42.280 --> 04:19:55.200
energy is spreading through it, relaxing us so deeply, relaxing

919
04:19:55.479 --> 04:20:13.120
u so so deeply. We start to focus on your eyes,

920
04:20:21.040 --> 04:21:07.760
moving down to your jaw, down to your neck, your shoulders, palms, head, fingers,

921
04:21:15.079 --> 04:21:56.040
your chest, stomach, your back, your spine, you hips, you legs,

922
04:22:03.879 --> 04:22:38.920
your feet, your toes, and they're feeding, feetings, spreading and

923
04:22:39.200 --> 04:22:53.200
growing inside your body, feeling you up. Now, let's focus

924
04:22:53.319 --> 04:23:03.239
again are parts of your body. Focusing this time on

925
04:23:03.360 --> 04:23:16.200
your forehead. Now on your mouth, your lips, your tongue,

926
04:23:19.399 --> 04:23:35.520
the whole of your mouth. Focus in on your fingers.

927
04:23:40.879 --> 04:23:45.479
Maybe you could move your fingers a little bits. You

928
04:23:45.639 --> 04:24:01.239
can focus on each one individually, both hands, and even

929
04:24:01.319 --> 04:24:05.000
though if you focus on both of your hands now

930
04:24:06.680 --> 04:24:15.000
they almost seem to just melt into one. Where is

931
04:24:15.079 --> 04:24:22.680
your right hand? Start in your left hand end, almost

932
04:24:22.840 --> 04:24:34.360
as if just mixed together. Now focusing on your knees,

933
04:24:40.280 --> 04:25:03.239
just noticing how your knees fell. Now focusing on your elbows,

934
04:25:06.040 --> 04:25:18.440
focusing on both of your elbows, just observing the feeling

935
04:25:21.159 --> 04:25:53.040
of your elbows. Now focusing observing the back of your neck,

936
04:26:03.040 --> 04:26:44.079
feeding the energy from the factory your neck absurd your ankles,

937
04:26:53.520 --> 04:28:03.159
being aware of physical sensation, so you think ninety sin.

938
04:28:05.520 --> 04:28:22.000
Now your toes on both of your feet, being aware

939
04:28:23.840 --> 04:29:17.319
how you to feel right now, notice sin, how your

940
04:29:17.879 --> 04:30:06.559
entire body feels. Noticing how your mind feels. Now letting go,

941
04:30:15.360 --> 04:30:56.719
letting go, letting go everything, letting go, letting go, letting

942
04:30:57.440 --> 04:31:24.040
go everything everything. I'm going to start now, and I

943
04:31:24.079 --> 04:31:26.159
would like you just first of all, just to see

944
04:31:26.200 --> 04:31:34.399
yourself lying down on that message table lying on your front,

945
04:31:35.680 --> 04:31:43.639
your head is supported, your arms are supported, and you

946
04:31:43.719 --> 04:31:50.360
feel comfortable and breathing. It's really easy, and you feel

947
04:31:53.879 --> 04:31:56.840
you feel confident in how you look as well. So

948
04:31:57.280 --> 04:32:01.440
there's none of that issue of body problems or shyness,

949
04:32:02.360 --> 04:32:10.479
because I'm a professional and this is a therapy session,

950
04:32:11.280 --> 04:32:19.200
so none of that stuff matters whatsoever. This is about you.

951
04:32:22.079 --> 04:32:27.840
This is about how you feel and how you can

952
04:32:29.319 --> 04:32:34.920
enjoy that sense of comfort and relaxation that comes from

953
04:32:36.319 --> 04:32:42.000
letting go and allowing my hands and my fingers to

954
04:32:42.120 --> 04:32:53.559
relax you by a message your body. So I want

955
04:32:53.600 --> 04:32:58.520
to start off just by placing my hands on the

956
04:32:58.600 --> 04:33:03.040
back of your head, just gently, just so you can

957
04:33:03.200 --> 04:33:11.880
feel while my hands feel like really on you, so

958
04:33:12.080 --> 04:33:14.319
you can maybe feel the warmth of my hands on

959
04:33:14.400 --> 04:33:19.840
the back of your head. With my hands to the

960
04:33:19.959 --> 04:33:24.119
side of your head, not pressing, but just holding there

961
04:33:24.279 --> 04:33:30.119
very gently, maybe over your ears, and a little bit

962
04:33:30.200 --> 04:33:34.759
on your face, just so you can feel my hands

963
04:33:36.880 --> 04:33:49.880
so you can become accustomed to them. And now put

964
04:33:49.959 --> 04:33:52.360
my hands on the back of your head again and

965
04:33:52.560 --> 04:33:59.520
gently let them slide down onto the back of your neck.

966
04:34:07.159 --> 04:34:17.080
You can feel my hands gently stroking the back of

967
04:34:17.159 --> 04:34:23.720
your neck to start with, just so you can get

968
04:34:23.880 --> 04:34:28.360
used to the feeling of my hands on your skin,

969
04:34:28.959 --> 04:34:37.479
get accustomed to realize that you're safe and it's all good,

970
04:34:37.840 --> 04:34:47.400
it's all fine, And I'm going to start gently messaging

971
04:34:48.159 --> 04:35:05.000
the muscles in the back of your neck with both hands. Now,

972
04:35:05.080 --> 04:35:11.319
this is a very trusting situation, really, because our necks

973
04:35:11.400 --> 04:35:15.720
are so fragile and to have someone have their hands

974
04:35:16.400 --> 04:35:21.400
around your neck in that way can sometimes be problematic

975
04:35:21.520 --> 04:35:27.080
for people, which is why massages are quite good, because

976
04:35:27.119 --> 04:35:35.680
it allows you to relax and to get in touch

977
04:35:35.919 --> 04:35:52.799
with trust, to feel peaceful and calm. And there's a

978
04:35:52.919 --> 04:36:01.639
massage the sides of your neck gently moving from the

979
04:36:01.720 --> 04:36:05.560
bottom of your neck. It would be sort of near

980
04:36:05.599 --> 04:36:08.880
where your shoulders start, I guess, all the way up

981
04:36:10.959 --> 04:36:15.919
to your jaw. Your ear is kind of area that

982
04:36:16.159 --> 04:36:21.200
side of your neck. Of course, it's a lot longer

983
04:36:21.319 --> 04:36:36.880
than the front of your neck. The message in the

984
04:36:37.639 --> 04:36:45.360
back of your neck, especially that area where perhaps we

985
04:36:45.560 --> 04:36:53.560
hold tension, and as that area's message, you can actually

986
04:36:53.759 --> 04:37:00.520
feel a sense of release in the back of your neck. Yeah,

987
04:37:03.400 --> 04:37:08.680
and maybe you can breathe it out as well. Notice

988
04:37:08.759 --> 04:37:21.919
how it feels, Notice how you feel then moving down

989
04:37:22.159 --> 04:37:26.799
to that area between your neck and your shoulders, that

990
04:37:27.080 --> 04:37:35.680
muscle area, starting to message that area on both sides.

991
04:37:37.880 --> 04:37:40.119
I mean, this would be the area that a lot

992
04:37:40.119 --> 04:37:42.360
of people would message if they were going to give you,

993
04:37:43.319 --> 04:37:48.759
like a shoulder message. Even that's not technically the shoulders,

994
04:37:49.319 --> 04:37:51.759
but it's all the muscles that lead to the shoulders

995
04:37:53.639 --> 04:38:00.159
from the neck and the game that can hold tensions

996
04:38:01.479 --> 04:38:06.439
and when messaged sometimes a nice deep message is useful,

997
04:38:09.560 --> 04:38:24.959
and you decide how deep that message is, and just

998
04:38:25.159 --> 04:38:32.080
allow my knuckles just to dig in to get to

999
04:38:32.200 --> 04:38:42.240
those muscles and to read relaxed all the time, being

1000
04:38:42.479 --> 04:38:59.919
firm yet gentle with you and just stroking down the

1001
04:39:00.240 --> 04:39:08.759
area to your actual shoulders, moving to the muscles of

1002
04:39:08.799 --> 04:39:19.919
your shoulders and maybe initially just pulling up the shoulders

1003
04:39:19.959 --> 04:39:23.279
a little bit off the table, just to give you

1004
04:39:23.400 --> 04:39:33.799
a little bit of a stretch, but very gently, and

1005
04:39:33.919 --> 04:39:36.439
you've got the muscles at the front of your shoulders,

1006
04:39:37.200 --> 04:39:38.279
the sides.

1007
04:39:38.080 --> 04:39:38.639
And the back.

1008
04:39:46.759 --> 04:39:51.200
Again, this is a part that can really take quite

1009
04:39:51.200 --> 04:39:58.919
a bit of pressure, quite a bit of needing if

1010
04:39:59.360 --> 04:40:06.880
if you wish, yeah, to really release the tension to

1011
04:40:07.040 --> 04:40:13.080
really get into those muscles, and you can let your

1012
04:40:13.240 --> 04:40:19.680
fingers in there make you feel really nice. Sometimes it's

1013
04:40:19.759 --> 04:40:30.279
just being stroked gently or being massaged quite strongly. It

1014
04:40:30.360 --> 04:40:39.639
can all be beneficial to the real oxation with the

1015
04:40:39.759 --> 04:40:53.240
muscles in your shoulders. Now to move down your arms,

1016
04:41:00.080 --> 04:41:04.040
do one arm at a time, starting with your right arm.

1017
04:41:10.599 --> 04:41:14.240
Well I do is I just lift your arm up,

1018
04:41:15.159 --> 04:41:20.240
just hold it to the side of you that would

1019
04:41:20.400 --> 04:41:26.799
still be attached, and I just message the tops of

1020
04:41:26.919 --> 04:41:43.159
your arms all the way down to your forearms into

1021
04:41:43.200 --> 04:42:07.119
your wrists, gently messaging that part, the softer part, which

1022
04:42:07.240 --> 04:42:13.720
is the underpart of the arm, which leads to the

1023
04:42:13.880 --> 04:42:20.200
crease in your elbow. The inside it's much more sensitive skin.

1024
04:42:29.880 --> 04:42:40.040
Sometimes just having that stroked I feel really nice, pleasurable

1025
04:42:40.279 --> 04:42:59.360
and relaxing. Now moving down to your right hand, just

1026
04:42:59.599 --> 04:43:11.400
hold in your hand in both of my hands, just

1027
04:43:11.599 --> 04:43:17.919
pressing gently on the back of your hand and stretching

1028
04:43:18.040 --> 04:43:29.159
your fingers ever slightly at the same time pressing down

1029
04:43:29.200 --> 04:43:42.400
and messaging each finger, and then starting to massage the

1030
04:43:42.639 --> 04:43:55.240
palms of the hand. Just turning the hand gently, stretching

1031
04:43:55.360 --> 04:44:05.080
it gently, and actually having your handheld can really be

1032
04:44:06.880 --> 04:44:12.560
an emotional experience. Sometimes, even if it is a stranger

1033
04:44:14.520 --> 04:44:18.200
so when you don't know very well, like a massage

1034
04:44:18.479 --> 04:44:31.959
person or a therapist, maybe because it's intimate and you

1035
04:44:32.040 --> 04:44:44.840
can feel nice, you can feel safe. And as I

1036
04:44:44.959 --> 04:44:53.959
put that right arm back down where it was, did

1037
04:44:54.040 --> 04:45:05.680
the same with your left arm exactly, this same massage

1038
04:45:05.799 --> 04:45:11.319
in the muscles your arm all the way down. Do

1039
04:45:11.360 --> 04:45:23.919
your rest stroking the inside of your arm, just being

1040
04:45:24.119 --> 04:45:38.080
gentle or as firm as you require, and then massaging

1041
04:45:38.880 --> 04:45:53.840
your left hand, stretching the fingers gently, massage in the

1042
04:45:54.119 --> 04:46:13.520
palm of your left hand, and you feel so so relaxing,

1043
04:46:21.200 --> 04:46:39.000
so comforting, and I just wrest your left down back down.

1044
04:46:46.520 --> 04:46:53.159
Start to message your back, the biggest part of your body,

1045
04:46:58.240 --> 04:47:05.159
starting at the top, starting again where we already be been,

1046
04:47:05.919 --> 04:47:10.599
the area at the top in between his shoulders, near

1047
04:47:10.680 --> 04:47:15.840
your neck. Going back the message in the area again,

1048
04:47:17.000 --> 04:47:30.720
but this time moving downwards, taking a downward stroke to

1049
04:47:30.720 --> 04:47:37.240
the middle of your back, working from the outside inwards.

1050
04:47:38.439 --> 04:47:44.880
It's a massage in the your back, but the the

1051
04:47:45.000 --> 04:47:55.439
outsides of your back, the parts where your arms would

1052
04:47:55.520 --> 04:48:08.680
maybe rest against, almost the path that connects your front

1053
04:48:08.919 --> 04:48:25.319
to your back, and just messaging down firmly but gently,

1054
04:48:26.439 --> 04:48:34.680
as firm as you want. Moving down and moving across

1055
04:48:34.759 --> 04:48:37.000
a little bit, and moving all the way down again.

1056
04:48:38.360 --> 04:48:51.159
Be very gentle yet firm as you choose. Eventually we

1057
04:48:51.319 --> 04:48:55.919
get to the spine. We can massage the muscles and

1058
04:48:56.279 --> 04:48:59.680
either side of your spine from the top of your

1059
04:48:59.799 --> 04:49:05.520
neck go all the way down to your lower back.

1060
04:49:11.720 --> 04:49:17.799
We can do that a few times. Sometimes people would

1061
04:49:17.880 --> 04:49:24.720
use the knuckle or the you know, two fingers and

1062
04:49:24.919 --> 04:49:31.319
just go either side of the spine. Almost just push down,

1063
04:49:32.159 --> 04:49:34.439
go all the way down to the bottom of the spine,

1064
04:49:36.119 --> 04:49:45.799
each time releasing tension and opening up the body, stretching

1065
04:49:46.959 --> 04:49:53.840
your body so that you feel more relaxed but at

1066
04:49:53.880 --> 04:50:10.200
the same time rejuvenated. And now I'm going to move

1067
04:50:10.319 --> 04:50:18.639
to one side, to your right side, and from the

1068
04:50:18.680 --> 04:50:24.200
bottom of your ribs to your pelvis, I'm going to

1069
04:50:24.319 --> 04:50:31.000
massage that area of your back. I'll stretch over the

1070
04:50:31.080 --> 04:50:35.840
other side and I will pull the muscles gently and

1071
04:50:36.080 --> 04:50:41.080
massage and push from one end that side or right

1072
04:50:41.159 --> 04:50:45.919
to my side. It's in the middle of fact to

1073
04:50:45.959 --> 04:50:51.119
where your spine is. Massaging that side of your spine

1074
04:50:52.799 --> 04:50:58.119
the opposite side to where I'm standing. It's almost likely

1075
04:50:58.200 --> 04:51:06.200
kneading bread. There's that big area which is firm yet

1076
04:51:07.240 --> 04:51:16.080
lots there to message, potentially one of the most important

1077
04:51:16.159 --> 04:51:23.319
places to actually have a message, because you really feel it.

1078
04:51:25.240 --> 04:51:30.240
You really feel the release and the pleasure of having

1079
04:51:30.319 --> 04:51:37.840
your lower back massaged. It releases so much from your

1080
04:51:37.880 --> 04:51:47.919
body that's not useful, starting a healing process which will

1081
04:51:48.000 --> 04:52:01.040
continue long after this recording is over. A message in

1082
04:52:01.159 --> 04:52:04.319
this part of your body not only feels really good

1083
04:52:05.040 --> 04:52:10.040
for you, it's actually fun to do because it is,

1084
04:52:10.599 --> 04:52:15.599
as I said, like kneading bread. It's a part that

1085
04:52:15.680 --> 04:52:20.919
you can really get hold of and really massage deeply

1086
04:52:23.200 --> 04:52:33.159
if that's your choice. And then I'm going to move

1087
04:52:33.240 --> 04:52:35.560
over to the other side of your body and do

1088
04:52:35.759 --> 04:52:44.680
the same with the opposite part of your lower back,

1089
04:52:47.240 --> 04:52:55.919
kneading and messaging from your sides all the way to

1090
04:52:56.000 --> 04:53:03.479
the middle of your back where your spine is pressing

1091
04:53:03.840 --> 04:53:14.279
and kneading firm and gentle at the same time. It

1092
04:53:14.560 --> 04:53:26.759
feels so releasing. This mixture of pleasure, comfort, release, calmness,

1093
04:53:27.119 --> 04:53:38.759
relaxation or mixed together. Plus there's that feeling from your

1094
04:53:38.840 --> 04:53:44.000
stomach as it's being stretched. Even though you're in your

1095
04:53:44.080 --> 04:53:48.360
stomach now, you can feel it being stretched because that

1096
04:53:48.520 --> 04:53:59.840
whole area is connected to your stomach. Now we're going

1097
04:53:59.880 --> 04:54:04.880
to move or move further up to your top of

1098
04:54:04.959 --> 04:54:09.400
your body and I we do the same this time,

1099
04:54:10.720 --> 04:54:17.520
starting with your upper back. Put my hands forward over

1100
04:54:18.840 --> 04:54:25.040
and mess massage in that area up to your spine,

1101
04:54:26.200 --> 04:54:28.799
from the side of your body up to your spine.

1102
04:54:30.599 --> 04:54:36.759
So some of that message area, the muscle tissue or

1103
04:54:36.799 --> 04:54:40.799
whatever fatty tissue even will be possibly from your chest.

1104
04:54:42.759 --> 04:54:50.080
There's all connected, chest and the back connect together. I'm

1105
04:54:50.119 --> 04:54:53.319
going to be massaging and just pulling some of that

1106
04:54:53.560 --> 04:55:04.240
skin from your side up and massaging that area of

1107
04:55:04.400 --> 04:55:12.799
your upper back all the way to your spine. And

1108
04:55:12.959 --> 04:55:15.680
then I'll move down a bit and I'll continue with

1109
04:55:15.799 --> 04:55:18.639
the middle of your back, doing exactly the same thing

1110
04:55:22.560 --> 04:55:36.040
as gentle or as deep as you choose. Now, I'll

1111
04:55:36.159 --> 04:55:40.200
move or the other side again and do the exact

1112
04:55:40.439 --> 04:55:44.159
same thing with the top of your back on the

1113
04:55:44.240 --> 04:55:53.759
other side, from pretty much underneath your arm area really

1114
04:55:59.200 --> 04:56:09.000
to your spine, and then continuing that all the way

1115
04:56:09.119 --> 04:56:27.639
down including your lower your middle of your back. I'm

1116
04:56:27.680 --> 04:56:32.639
gonna go to your thighs, the backs of your thighs,

1117
04:56:35.319 --> 04:56:42.279
and the sides of your thighs, starting with your right

1118
04:56:42.520 --> 04:56:50.840
leg and a Sage in the back and the sides

1119
04:56:51.720 --> 04:56:59.119
of your thighs gently and firmly. There's a lot of

1120
04:56:59.279 --> 04:57:02.560
muscles there. Yeah, it's an area that can be very

1121
04:57:02.720 --> 04:57:06.919
tense at times and maybe needs a little bit more

1122
04:57:07.000 --> 04:57:10.680
pressure than the rest of the body that's up to you.

1123
04:57:15.599 --> 04:57:21.520
You can gently stroke the back of your legs where

1124
04:57:22.479 --> 04:57:27.400
you know, opposite your knee joint or underneath your knee joint,

1125
04:57:28.520 --> 04:57:40.639
very sensitive, gentle area, and then working down to your

1126
04:57:41.439 --> 04:57:49.720
calf muscles. Massage in your half muscles thoroughly and deeply,

1127
04:57:50.880 --> 04:58:11.159
if you choose, using both hands fingers, digging deep to

1128
04:58:11.279 --> 04:58:17.360
your ankles and the back of your back of your ankles,

1129
04:58:19.840 --> 04:58:31.560
just gently massage in that area, maybe lifting the leg

1130
04:58:31.759 --> 04:58:47.159
and stretching in a little bit. Moving to the right foot,

1131
04:58:55.159 --> 04:59:04.880
massage in the bottom of your feet and the sides

1132
04:59:05.040 --> 04:59:16.400
of your feet gently but firm enough so they don't tickle,

1133
04:59:21.959 --> 04:59:27.439
and just allow the pleasure that you get from having

1134
04:59:27.520 --> 04:59:36.880
your feet message to just overtake you as I continue

1135
04:59:37.000 --> 04:59:42.919
to message your feet, the bottoms of your feet, the

1136
04:59:43.159 --> 04:59:51.880
sides your arches, your heel. You can put a lot

1137
04:59:51.919 --> 04:59:57.799
of pressure into your heel and it feels amazing, Yet

1138
04:59:57.840 --> 05:00:05.919
the arches need to be a bit more Jim, stretching

1139
05:00:06.040 --> 05:00:12.319
your toes gently and massage in the bottoms of your

1140
05:00:12.400 --> 05:00:28.639
toes with my fingers, each one individually. Moving over to

1141
05:00:28.759 --> 05:00:36.200
the left leg to do exactly the same thing. Starting

1142
05:00:38.240 --> 05:00:42.720
at the top of the thighs, work in the back

1143
05:00:42.799 --> 05:00:48.360
of the thighs and the sides, massaging deeply and gently

1144
05:00:50.439 --> 05:01:04.400
a whole area, working all the way down. And this

1145
05:01:04.639 --> 05:01:10.520
is an area that maybe you could like to spend

1146
05:01:10.680 --> 05:01:19.479
more time relaxing and messaging. So perhaps if you wanted

1147
05:01:19.599 --> 05:01:24.599
like a bigger future recording wants, spend more time on

1148
05:01:24.799 --> 05:01:37.000
one particular area. As you moved down to your calf muscles,

1149
05:01:42.959 --> 05:01:56.319
massage in your calf muscles firmly and gently, moving down

1150
05:01:58.680 --> 05:02:05.040
yourincor into your your feet. Massage in the backs of

1151
05:02:05.119 --> 05:02:15.560
your feet, the bottoms of your feet, stretching your toes

1152
05:02:15.919 --> 05:02:22.200
and message in each tone individually, and then feeling of

1153
05:02:22.400 --> 05:02:28.720
pleasure and release the experience when your having your feet

1154
05:02:29.080 --> 05:02:50.520
massaged feels really good. Now, she turn over in your mind.

1155
05:02:51.880 --> 05:03:01.599
Laying on your back, I'm just going to start again

1156
05:03:04.880 --> 05:03:19.560
for your neck area in your shoulders, just to get

1157
05:03:19.680 --> 05:03:29.119
back in touch with that area. And as you move

1158
05:03:29.279 --> 05:03:40.959
up I can clean my hands, make them more fresh,

1159
05:03:41.720 --> 05:03:51.119
because now I'm gonna message your face gently, starting off

1160
05:03:51.240 --> 05:04:01.639
with your forehead if your eyes are closed, and I

1161
05:04:01.720 --> 05:04:07.639
can just stretch your eyes a little bit, pushing up

1162
05:04:07.720 --> 05:04:24.400
on your eyebrows and just massaging around your scalp, massaging

1163
05:04:24.639 --> 05:04:34.880
down your cheeks, around your ears, into your chaw, gently

1164
05:04:39.840 --> 05:04:57.200
the sides of your neck chin mm hmm, and just

1165
05:04:57.439 --> 05:05:08.840
moving down shall your neck down to your chest, starting

1166
05:05:09.040 --> 05:05:16.400
by message in the very top of your chest where

1167
05:05:16.400 --> 05:05:29.919
the collarbone is. Give a side of the collarbone, and

1168
05:05:29.959 --> 05:05:42.680
then just message in the hole of the chest, moving

1169
05:05:42.759 --> 05:05:56.319
the chest around, because it's quite a large area. You

1170
05:05:56.400 --> 05:06:04.159
can move from one side to the next, moving my

1171
05:06:04.400 --> 05:06:15.119
hands underneath pretty much where your arms are, stretching up,

1172
05:06:17.279 --> 05:06:20.360
stretching some of the muscles of your back in the process,

1173
05:06:25.599 --> 05:06:34.279
moving up over your chest, and they're moving down again.

1174
05:06:47.000 --> 05:06:50.799
The little lauer on my hands. They just massage gently

1175
05:06:51.639 --> 05:06:58.439
and slide down towards your stomach, starting in the middle

1176
05:06:58.639 --> 05:07:05.439
of your chest, and then gradually my hands moving apart,

1177
05:07:08.360 --> 05:07:14.319
having massage in and sliding at the same time, moving

1178
05:07:14.479 --> 05:07:33.200
down to just below your rib cage, moving down, then

1179
05:07:33.360 --> 05:07:42.560
massaging up again, giving your chest all the attention that

1180
05:07:42.720 --> 05:07:57.159
it needs to feel completely relaxed. Remembering that I'm also

1181
05:07:57.319 --> 05:08:00.840
going to be focusing on your side aids as well,

1182
05:08:02.400 --> 05:08:08.599
an area that really doesn't get much attention but feels

1183
05:08:08.720 --> 05:08:19.080
really good when it's massaged. Just stroking my hands down

1184
05:08:19.240 --> 05:08:26.240
the sides of your body, just below your arms, a

1185
05:08:26.479 --> 05:08:39.880
way down to your hips. Now moving to your stomach area,

1186
05:08:41.959 --> 05:08:45.319
I'm going to stand one side of you like I

1187
05:08:45.400 --> 05:08:49.919
did when I did your lower back. We're gonna do

1188
05:08:50.000 --> 05:08:56.040
a similar process of just stretching the muscles from the side,

1189
05:08:59.520 --> 05:09:11.560
gently massaging from one side to the next, move in

1190
05:09:14.159 --> 05:09:18.360
the whole area from below your ribs all the way

1191
05:09:18.439 --> 05:09:29.319
down to below your belly button, and then move around

1192
05:09:29.400 --> 05:09:39.279
to the other side of you and repeat that process

1193
05:09:39.599 --> 05:09:52.680
of relaxing, deeply, calmly. You feel loose, You feel free.

1194
05:09:55.040 --> 05:09:59.720
And it's something about having your stomach massage that's different

1195
05:09:59.759 --> 05:10:06.639
from any other part because we do have a tendency

1196
05:10:07.279 --> 05:10:11.119
of holding a different kind of stress in our stomach

1197
05:10:12.560 --> 05:10:20.360
that we may not be aware of. As I now

1198
05:10:20.560 --> 05:10:27.840
message your stomach in front of your stomach, they can

1199
05:10:28.159 --> 05:10:39.479
circles around your belly button anything going the other way around.

1200
05:10:46.040 --> 05:10:51.759
There's a gentleness and a freedom that comes from feeling

1201
05:10:52.439 --> 05:11:02.240
how you're feeling as a Now move, move down the

1202
05:11:02.400 --> 05:11:09.360
tops of your thighs, the muscles, massaging them, and I

1203
05:11:09.400 --> 05:11:15.639
can do this two legs at the same time, pressing down,

1204
05:11:18.479 --> 05:11:24.599
massaging deeply those muscles in your thighs at front of

1205
05:11:24.720 --> 05:11:35.720
your thighs, and moving down to your knees, gently massaging

1206
05:11:35.799 --> 05:11:47.080
your knees, Sliding down your shins, putting pressure on either

1207
05:11:47.240 --> 05:11:59.360
side of your shin gently, softly but firmly, moving down

1208
05:11:59.639 --> 05:12:14.400
to your ankles, stroking the tops of your feet, and

1209
05:12:14.599 --> 05:12:20.680
then with each foot in each hand, just gently messaging

1210
05:12:21.520 --> 05:12:29.799
the whole of the foot, the top, the bottom, your heel,

1211
05:12:30.279 --> 05:12:38.040
your ankle, your toes, messaging every part of your feet.

1212
05:12:43.119 --> 05:12:49.119
Feels so good to select go and enjoy the process,

1213
05:12:54.799 --> 05:13:13.639
Enjoy feeling so deeply relaxed, so much comfort, and so

1214
05:13:13.840 --> 05:13:30.360
many feelings that come just from touching your skin. And

1215
05:13:30.560 --> 05:13:36.919
you can just lie there for as long as you choose,

1216
05:13:40.919 --> 05:13:52.720
enjoying the feeling of deep comfort from being massaged by me.

1217
05:14:00.119 --> 05:14:25.720
Joy deeply rights, and all we're gonna do is blow

1218
05:14:25.799 --> 05:14:42.080
out some candles. In your mind, there are going to

1219
05:14:42.119 --> 05:14:52.799
be a hundred candles, and you're going to blow each

1220
05:14:52.919 --> 05:15:03.000
one out individually, one by one, starting at one hundred.

1221
05:15:04.080 --> 05:15:11.439
As I count down all the way down to one,

1222
05:15:15.959 --> 05:15:24.880
and each time I say a number, you can imagine

1223
05:15:24.919 --> 05:15:31.319
that candle in front of you, and I'd like you

1224
05:15:31.479 --> 05:15:50.759
to actually physically gently blow that candle out, just so

1225
05:15:50.840 --> 05:15:59.279
it's not big blows, just a gentle m and that

1226
05:15:59.639 --> 05:16:09.240
candle will extinguish. And then I'll say the next number

1227
05:16:10.720 --> 05:16:19.720
as we move down, and you can just hm plow

1228
05:16:19.840 --> 05:16:29.159
that one out as well. And as we move down

1229
05:16:29.319 --> 05:16:39.919
the numbers, you'll find yourself feeling more and more relaxed.

1230
05:16:42.959 --> 05:16:48.919
If you need to sleep, you'll also find yourself becoming

1231
05:16:50.680 --> 05:17:04.400
incredibly tired and sleepy. In fact, you may struggle to

1232
05:17:04.520 --> 05:17:17.439
blow out all one hundred of these candles as you

1233
05:17:18.560 --> 05:17:45.520
feel more and more deeply relaxed, more and more deeply tired,

1234
05:17:49.880 --> 05:17:57.639
And the further you go down, the more your mind

1235
05:17:59.400 --> 05:18:11.759
start to drift. You may find that you stop listening

1236
05:18:12.000 --> 05:18:24.560
to me after a while. And even though there may

1237
05:18:24.639 --> 05:18:33.360
be background sounds where you are, you'll be aware of

1238
05:18:33.479 --> 05:18:49.000
those sounds at the moment he may start to just

1239
05:18:52.639 --> 05:19:12.040
not even notice them at all because they're unimportant. Where

1240
05:19:12.119 --> 05:19:19.680
I am, I've got the sounds of the birds, there's horrors,

1241
05:19:19.840 --> 05:19:27.799
the pigeon who likes to say hello sometimes, and there's

1242
05:19:27.840 --> 05:19:38.119
the odd plane that goes by, maybe traffic and trains

1243
05:19:38.479 --> 05:19:50.919
in the distance, But none of that seems important whatsoever.

1244
05:19:55.599 --> 05:20:10.200
All candles you blow out less important. Anything is more

1245
05:20:10.599 --> 05:20:22.439
candles you blow out the further seemed to move away

1246
05:20:28.400 --> 05:20:41.680
from sounds and from general date days. Stuff seems to

1247
05:20:42.040 --> 05:20:56.040
just move away on its own. You feel more.

1248
05:20:58.319 --> 05:21:00.599
Calm mhm.

1249
05:21:02.639 --> 05:21:19.200
With every candle you blow out, Yeah, did in the

1250
05:21:19.400 --> 05:21:32.400
next number? Do you hear me say? And then you

1251
05:21:32.560 --> 05:21:50.000
blow that candle out too? H So easy, so simple.

1252
05:21:59.400 --> 05:22:13.520
We're gonna start by introducing the first candle, which is

1253
05:22:13.639 --> 05:22:30.880
a hundred. The first candle is one hundred. When you

1254
05:22:31.840 --> 05:22:48.119
blow that candle out, you'll find immediately a slight change

1255
05:22:52.000 --> 05:22:59.919
in how you feel, as well as a real say

1256
05:23:00.080 --> 05:23:21.479
ands of positivity growing within you, relaxation and sleepiness expanding.

1257
05:23:30.279 --> 05:23:44.119
Starting with one hundred, blow out back candle.

1258
05:23:43.759 --> 05:23:47.319
Now, mhm.

1259
05:23:58.119 --> 05:23:58.639
Mm hmmm.

1260
05:23:58.880 --> 05:24:44.880
Why do you know, m Candle ninety eight can do

1261
05:24:48.520 --> 05:26:23.279
ninety seven cham to see and ninety five hand ninety four,

1262
05:26:48.080 --> 05:28:15.880
candle ninety three and ninety two and ninety one ten

1263
05:28:16.119 --> 05:30:01.520
to ninety and eighty two, nine and eighty eight and eighties,

1264
05:30:34.799 --> 05:32:35.119
candle eighties eight five and hand.

1265
05:32:46.240 --> 05:33:00.119
And it.

1266
05:33:44.240 --> 05:34:08.360
Us and.

1267
05:34:17.439 --> 05:36:29.360
Two one yes, seventy nine can do seventy eight candle

1268
05:36:34.000 --> 05:37:35.159
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1269
05:37:47.000 --> 05:38:52.599
candle seventy three, candle seventy two, candle seventy one, candle

1270
05:38:55.400 --> 05:39:53.040
seventy one, handle, seventy and sixty nine, candle sixty eight,

1271
05:40:02.840 --> 05:41:00.639
candle sixty seven, candle sixty five, candle sixty four mm hmm,

1272
05:41:05.040 --> 05:41:55.799
candle sixty four, candle sixty thirty, candle sixty two and

1273
05:41:59.159 --> 05:43:33.080
sixty one candle sixty and fifty nine handle fifty eight,

1274
05:43:43.959 --> 05:45:14.040
candle fifty seven, fifty six candle fifty five, handle, fifty

1275
05:45:14.400 --> 05:47:03.000
four handle fifty three and fifty two, fifty two ten

1276
05:47:03.159 --> 05:48:40.400
to fifty two candle fifty one, candle fifty candle foty nine,

1277
05:49:10.959 --> 05:51:02.720
candle forty eight, candle forty seven, candle forty six, candle

1278
05:51:06.080 --> 05:52:59.880
forty five and forty two candle. Who do you handle?

1279
05:53:04.959 --> 05:55:05.439
Forty candle thirty nine and thirty eight and thirty seven,

1280
05:55:44.479 --> 05:57:17.840
candle thirty five ten two thirty four handle thirty three,

1281
05:57:50.439 --> 06:00:06.119
handle thirty one, candle thirty yeah and twenty eighteen nine

1282
06:00:44.360 --> 06:03:08.639
candle twenty eighth and twenty seven, twenty six, can do

1283
06:03:13.840 --> 06:05:21.159
twenty five, can willy four endle twenty thirty and twin

1284
06:05:21.680 --> 06:07:44.759
deep two and went you want and to wine can

1285
06:07:44.959 --> 06:11:53.240
do ninety candle seventeen, canlo sixteen, chancel fourteen, en tu

1286
06:11:53.560 --> 06:15:51.560
well four and eleven Hey, Jame do nine and eight

1287
06:16:24.720 --> 06:18:53.599
two six M, can do oo, can do.

1288
06:19:16.840 --> 06:20:02.000
Yes T.

1289
06:20:07.759 --> 06:21:17.560
Two two or let go of all of those thoughts, worries,

1290
06:21:17.880 --> 06:21:24.000
concerns about the past, thoughts about the future, and even

1291
06:21:25.479 --> 06:21:29.799
things you've been thinking about today. Just let it all

1292
06:21:29.880 --> 06:21:36.119
go because none of it is useful in this moment.

1293
06:21:41.000 --> 06:21:56.400
This is your opportunity to just focus on feeling relaxed,

1294
06:22:00.680 --> 06:22:07.119
allowing yourself to get in touch with that natural sense

1295
06:22:09.200 --> 06:22:17.319
of peace that we all have within us. It's available

1296
06:22:17.400 --> 06:22:22.240
for everyone. It just sometimes takes a little bit of

1297
06:22:22.400 --> 06:22:29.799
effort to set up the right time and place in

1298
06:22:30.040 --> 06:22:36.279
order for you to just let go. Because when you

1299
06:22:36.479 --> 06:22:44.279
do decide to let go and relax, that's what your

1300
06:22:44.319 --> 06:22:53.000
body starts to do. Because you've chosen, You've chosen to

1301
06:22:53.479 --> 06:23:00.560
just allow your body to unwind. And your mind starts

1302
06:23:00.680 --> 06:23:08.119
to slow down, and it's a nice feeling. It's a

1303
06:23:08.240 --> 06:23:12.439
nice feeling at the beginning, just to know that you

1304
06:23:12.959 --> 06:23:23.200
have chosen to decide to relax deeply, and because you've

1305
06:23:23.319 --> 06:23:31.840
made that decision, your body will just follow suit. Because

1306
06:23:31.880 --> 06:23:36.520
sometimes all the muscles in your body need is just

1307
06:23:36.880 --> 06:23:46.119
permission from you to relax. Because so often we're busy,

1308
06:23:46.360 --> 06:23:50.560
we're going from here to there, we're walking around, and

1309
06:23:50.680 --> 06:23:58.000
we're doing stuff, and the body doesn't have any time

1310
06:23:58.279 --> 06:24:06.639
or space to really relax deeply. So it kind of

1311
06:24:06.759 --> 06:24:12.319
waits for you to lead the way, waits for your permission.

1312
06:24:16.680 --> 06:24:23.159
And when you do give your permission, when you give

1313
06:24:23.200 --> 06:24:29.520
to say so, we may say okay, it's time for

1314
06:24:29.639 --> 06:24:39.279
your body to let go completely and relax totally. Your

1315
06:24:39.319 --> 06:24:48.799
body just follows. It's like a breath of relief. Ah good,

1316
06:24:48.880 --> 06:24:55.799
I can now relax. That feeling at the end of

1317
06:24:55.880 --> 06:24:59.119
a day, of a very physical day that you may

1318
06:24:59.200 --> 06:25:03.040
experience in the past. But you get home and you

1319
06:25:03.240 --> 06:25:06.959
just sit down on a chair, maybe you kick your

1320
06:25:07.080 --> 06:25:13.319
shoes off, and ah feels so nice knowing that you

1321
06:25:13.439 --> 06:25:17.560
don't have to get up again for a little while.

1322
06:25:17.639 --> 06:25:21.319
At least if you choose. You can just sit there

1323
06:25:21.479 --> 06:25:34.040
for maybe an hour to it feels blissful, and just

1324
06:25:34.200 --> 06:25:39.279
by sitting down like that, your body knows that it's

1325
06:25:39.360 --> 06:25:45.080
time to relax. Your body has been given permission from you.

1326
06:25:47.279 --> 06:25:57.560
Because it's a mindset in your mind, you're prepared to

1327
06:25:57.759 --> 06:26:07.360
let go of everything and just completely allow all the

1328
06:26:07.639 --> 06:26:16.439
stress of your body to evaporate. Any tensions can just

1329
06:26:16.799 --> 06:26:36.200
gradually vanish. It's almost like magic, really, because that sense

1330
06:26:36.439 --> 06:26:42.680
of relaxation in your body is a very natural state.

1331
06:26:44.560 --> 06:26:49.200
It's not something unusual. It may feel unusual when you

1332
06:26:49.319 --> 06:26:52.639
first start to relax, if you if you haven't really

1333
06:26:54.040 --> 06:26:57.919
spent a lot of time focusing and giving yourself this

1334
06:26:58.159 --> 06:27:03.159
space to let go politically and relax, they seem are

1335
06:27:03.319 --> 06:27:11.599
most alien, but it isn't. It's actually the most natural

1336
06:27:11.720 --> 06:27:20.319
thing in the world to let go completely, to relax totally,

1337
06:27:22.279 --> 06:27:29.040
the most natural thing in the world to allow yourself

1338
06:27:33.400 --> 06:27:40.759
to feel really calm in your mind. And it is

1339
06:27:41.040 --> 06:27:48.759
almost like a literal unwinding. It's like you press a

1340
06:27:48.880 --> 06:27:57.599
button and all the tension just releases, and it's like

1341
06:27:57.720 --> 06:28:01.680
a wheel, like a cog, like the inside of a clock,

1342
06:28:01.880 --> 06:28:05.720
just unwinding, and it's almost like you could see the

1343
06:28:06.720 --> 06:28:12.080
little wind up knob that's used just going the opposite

1344
06:28:12.119 --> 06:28:18.119
way that you choose to wind it up, and the

1345
06:28:18.360 --> 06:28:28.919
energy that frenetic stress for energy gradually winding down, losing

1346
06:28:29.080 --> 06:28:36.840
its power, losing its strength as a sense of relaxation

1347
06:28:37.240 --> 06:28:48.000
becomes stronger and deeper, and you may find a the

1348
06:28:48.200 --> 06:28:55.200
more relaxed you feel, that your mind starts to wonder,

1349
06:28:58.319 --> 06:29:04.200
maybe seem to stop listening to me for a while,

1350
06:29:05.840 --> 06:29:11.159
your mind goes somewhere else, and then you realize you're

1351
06:29:11.200 --> 06:29:16.439
listening to me again, and that is just your mind

1352
06:29:16.599 --> 06:29:26.880
to drifting to sleep, which is quite natural, because sometimes

1353
06:29:27.080 --> 06:29:34.119
when we're stressed and tense, we're not may I actually

1354
06:29:34.240 --> 06:29:39.159
be aware of what we need, what we physically or

1355
06:29:39.240 --> 06:29:49.479
emotionally need in this moment. But when you allow your

1356
06:29:49.599 --> 06:29:55.360
body and mind to relax completely and you let go

1357
06:29:55.479 --> 06:30:04.520
of all thoughts, concerns, worries, ideas, all letting them go,

1358
06:30:05.560 --> 06:30:13.919
allow them to drop onto the floor. When you start

1359
06:30:14.080 --> 06:30:22.520
to get in touch with the feelings of such relaxation,

1360
06:30:26.360 --> 06:30:32.919
this feels so nice, to be in touch with the

1361
06:30:33.159 --> 06:30:42.240
calmness of the different body parts as they become looser

1362
06:30:44.040 --> 06:30:57.720
and looser, even your breathing seems easier and more natural effortless,

1363
06:31:01.000 --> 06:31:04.919
as that cool air enters through your mouth or nose

1364
06:31:06.159 --> 06:31:17.159
into your lungs, breathing in comforts and relaxation, and then

1365
06:31:17.360 --> 06:31:25.520
just breathing out any excess remain intention or stress from

1366
06:31:25.599 --> 06:31:28.080
every part of your body.

1367
06:31:29.319 --> 06:31:29.919
And mind.

1368
06:31:33.479 --> 06:31:38.080
And as you start to focus on your mind, maybe

1369
06:31:38.599 --> 06:31:46.560
you notice that things come to a standstill or maybe

1370
06:31:47.000 --> 06:31:55.599
just much much lower than before because your mind is

1371
06:31:55.759 --> 06:32:06.840
not really needed listening to my voice, which allows your

1372
06:32:06.959 --> 06:32:15.400
mind to relax just as deeply as your body. And

1373
06:32:15.560 --> 06:32:27.360
that's synchronicity between the relaxation of your body and relaxation

1374
06:32:28.319 --> 06:32:40.159
of your mind. Let you know that feeling completely calm, loose,

1375
06:32:40.520 --> 06:32:54.720
and relaxed really is a great healing experience fear and

1376
06:32:55.000 --> 06:33:07.479
has so many positive benefits for your body, mind, and

1377
06:33:07.599 --> 06:33:16.279
your life. To be able to let go everything and

1378
06:33:16.520 --> 06:33:26.880
to relax completely in all parts of your body and mind.

1379
06:33:29.279 --> 06:33:37.799
Even your bones are raxed, all your muscles are a axed,

1380
06:33:44.680 --> 06:33:59.159
even the skin that covers your body is relaxed. Every hand.

1381
06:34:01.959 --> 06:34:02.560
That you have.

1382
06:34:04.319 --> 06:34:21.840
Is also deeply relaxed, and your brain really starts to

1383
06:34:22.119 --> 06:34:35.319
feel the benefits of this healing relaxation and As you

1384
06:34:35.599 --> 06:34:42.119
focus on the inside of your scalp, where your brain is,

1385
06:34:43.959 --> 06:34:51.759
you can start to realize and notice the benefits of

1386
06:34:51.919 --> 06:35:07.080
your brain relaxing deeply. Initial brain continues to relax, It

1387
06:35:07.360 --> 06:35:15.840
sends those messages to the rest of your body and

1388
06:35:16.720 --> 06:35:17.639
your mind.

1389
06:35:19.200 --> 06:35:24.360
To rely, relax even more.

1390
06:35:28.000 --> 06:35:47.119
Deeply, relaxiny, more completely, letting go of any remaining thoughts

1391
06:35:49.240 --> 06:35:56.119
or concens allowed them just to drop onto the floor

1392
06:35:58.319 --> 06:36:06.759
because they're no longing necessary in this moment, In this

1393
06:36:07.080 --> 06:36:21.840
moment of deep relaxation and calmness, filling your brain with

1394
06:36:22.279 --> 06:36:44.919
deep concentrated heathing, calming, relaxing every part of your brain

1395
06:36:49.400 --> 06:37:09.360
feathing so loose and comfortable, so relaxed and peaceful. Your

1396
06:37:09.520 --> 06:37:21.319
brain feels so light, that's so healthy. In that sense

1397
06:37:21.439 --> 06:37:35.319
of deep deep comfort really does allow you to enjoy

1398
06:37:37.479 --> 06:37:47.080
those ever increase in sensations of comfort that are spreading

1399
06:37:48.599 --> 06:38:00.400
throughout your body, relaxing each and every muscle of your body,

1400
06:38:02.840 --> 06:38:22.799
eat deeper and deeper, much more deeper than before, much

1401
06:38:23.919 --> 06:38:35.040
more comfort spreading through your body and your mind.

1402
06:38:38.080 --> 06:38:40.000
F so.

1403
06:38:41.840 --> 06:38:57.919
Peaceful and calm, so fair, fair, peaceful in avery part

1404
06:39:00.560 --> 06:39:17.840
of your body, letting go of everything averything, so peaceful

1405
06:39:18.319 --> 06:39:38.000
and calm, so relax a very second the passes you feel.

1406
06:39:40.040 --> 06:40:05.560
Dper, dper relaxed, dper and dper relax calm, so calm,

1407
06:40:09.560 --> 06:40:17.159
peace for so very peace.

1408
06:40:19.919 --> 06:40:29.200
From your head down to your toes. Such peace and

1409
06:40:29.599 --> 06:40:46.000
comfort growing all the time, Such peace and comfort spreading

1410
06:40:47.000 --> 06:40:59.159
through your body and mind, deep and deeper, Such comfort

1411
06:41:01.759 --> 06:41:11.560
spreading and sinking deeper into a muscle of your body,

1412
06:41:15.200 --> 06:41:28.799
so that you feel amazing, so relaxed, so piece, so.

1413
06:41:33.599 --> 06:41:35.319
So lax.

1414
06:41:38.959 --> 06:41:55.319
And peace, letting go everything. I'm gonna do a body scan,

1415
06:41:57.119 --> 06:42:03.479
focusing on firstly how you feel in your body, not

1416
06:42:03.639 --> 06:42:09.040
trying to change how you feel, not trying to relax,

1417
06:42:10.319 --> 06:42:15.319
not trying to move away from any discomfort or stress

1418
06:42:15.560 --> 06:42:22.959
or tension. Just accepting, observing and accepting how you feel

1419
06:42:23.959 --> 06:42:28.880
in the different parts of your body, just allowing yourself

1420
06:42:30.279 --> 06:42:37.759
to be exactly as you are, to notice, to get

1421
06:42:37.799 --> 06:42:46.439
in touch with how you actually feel in this moment.

1422
06:42:49.840 --> 06:42:56.439
So I'm going to start off by focusing on your hands.

1423
06:43:01.000 --> 06:43:08.720
Just be aware of your hands. I'd like you to

1424
06:43:08.919 --> 06:43:13.880
move your hands around, just maybe move your fingers a

1425
06:43:13.959 --> 06:43:22.040
little bit. I've been enclosing your hands very gently, just

1426
06:43:22.520 --> 06:43:27.919
so that you can get in touch with how your

1427
06:43:28.119 --> 06:43:50.959
hands and your fingers feel, very very slow movements. Focusing

1428
06:43:51.159 --> 06:43:58.319
now on your feet, and if you can just do

1429
06:43:59.279 --> 06:44:03.639
kind of an acqui with your feet is you've just

1430
06:44:03.919 --> 06:44:12.119
done with your hands, Maybe turn in your ankles, moving

1431
06:44:12.200 --> 06:44:21.520
your feet around, moving your toes gently, but only very

1432
06:44:23.560 --> 06:44:35.279
gently and very slowly, noticing how your feet feel in

1433
06:44:35.439 --> 06:44:48.720
this moment. Focusing now on your eyes. I like you

1434
06:44:48.919 --> 06:44:56.159
to just focus on your eyelids. Maybe you can open

1435
06:44:56.240 --> 06:45:00.560
and close your eyes a couple of times to really

1436
06:45:00.720 --> 06:45:04.200
get in touch with how you feel when you do

1437
06:45:04.479 --> 06:45:12.799
close your eyes. The muscle changes in your eyes when

1438
06:45:12.840 --> 06:45:21.439
you do close them, maybe raising your eyebrows, it stretches

1439
06:45:21.840 --> 06:45:32.639
the tops of your eyes, perhaps squinting your eyes, scrunching

1440
06:45:32.759 --> 06:45:37.400
up your eyes just so you can hear it again,

1441
06:45:37.400 --> 06:45:47.919
in touch with all aspects of how your eyes feel.

1442
06:45:50.680 --> 06:45:51.119
Right now.

1443
06:46:00.520 --> 06:46:07.000
Now focusing on your thighs, and he just starts you

1444
06:46:07.159 --> 06:46:17.279
to gently tense your thighs, just very very gently, just

1445
06:46:17.560 --> 06:46:29.799
enough so you can become more attuned to the physical

1446
06:46:30.439 --> 06:46:37.680
sensation of your upper legs, the front of your thighs,

1447
06:46:37.959 --> 06:46:48.959
in the backs of your thighs, noticing and observing how

1448
06:46:51.319 --> 06:46:55.000
your thighs feel. Right now.

1449
06:47:02.959 --> 06:47:11.080
Moving your focus to the back of your neck, just

1450
06:47:11.439 --> 06:47:13.119
noticing the back of your.

1451
06:47:13.119 --> 06:47:19.520
Neck, the muscles, and of course they lead to the

1452
06:47:19.759 --> 06:47:24.200
side of your neck. They also lead to the top

1453
06:47:24.279 --> 06:47:30.599
of your back, which leads to your shoulders. So as

1454
06:47:30.639 --> 06:47:36.479
your focus on the back of your neck, maybe you

1455
06:47:36.639 --> 06:47:43.279
can move your head gently upwards as if you're looking up.

1456
06:47:45.240 --> 06:47:50.880
Maybe moving your head down as if you're looking down.

1457
06:47:54.000 --> 06:47:58.880
Perhaps moving your head side to side, right to left,

1458
06:48:00.919 --> 06:48:12.040
only very slowly and very gently. I'm not trying to

1459
06:48:12.479 --> 06:48:23.360
force anything. It has to be very very gentle, just

1460
06:48:24.000 --> 06:48:34.799
so you can be more in touch with the feelings,

1461
06:48:36.599 --> 06:48:45.119
with the sensations, the physical sensations of how back of

1462
06:48:45.200 --> 06:49:04.040
your neck feels. Right now, as we now focus on

1463
06:49:04.200 --> 06:49:10.159
the tops of your arms, the parts where your biceps

1464
06:49:10.240 --> 06:49:14.520
and your triceps are between your elbow and your shoulders.

1465
06:49:18.240 --> 06:49:23.159
To focus on those parts, the tops of your arms,

1466
06:49:25.360 --> 06:49:32.919
you may like to just tense them, but very very

1467
06:49:33.119 --> 06:49:42.680
gently and slowly, so you're straining or put in any

1468
06:49:43.959 --> 06:49:53.520
pressure whatsoever on your arms. It's just so that you

1469
06:49:53.720 --> 06:50:03.000
can gain more of a sense of how your upper

1470
06:50:03.400 --> 06:50:15.720
arms are feeling in this moment, and just noticing as

1471
06:50:15.799 --> 06:50:28.200
you gently, very gently and slowly tighten the muscles and

1472
06:50:28.319 --> 06:50:38.319
then let go. Notice how the tops of your arms feel.

1473
06:50:41.159 --> 06:50:59.400
Right now, there's a now focus on your stomach, the

1474
06:50:59.520 --> 06:51:06.959
area the lower abdomen area below your bellygotten moving all

1475
06:51:07.040 --> 06:51:14.240
the way down to your hips, just above your grind.

1476
06:51:20.599 --> 06:51:27.799
Maybe you're able to tense these muscles in that area

1477
06:51:28.520 --> 06:51:43.759
very very gently and slowly, if that's a difficult thing

1478
06:51:44.000 --> 06:51:50.360
to do, and maybe you can just move your body,

1479
06:51:53.000 --> 06:51:57.959
pushing your stomach up, maybe moving a little bit to

1480
06:51:58.080 --> 06:52:05.080
the side, using your head, just so you can get

1481
06:52:05.479 --> 06:52:08.639
more in tune.

1482
06:52:10.040 --> 06:52:11.200
With how your.

1483
06:52:11.880 --> 06:52:30.840
Lower abdomen area is feeling in this moment. Just noticing

1484
06:52:32.319 --> 06:52:52.919
the physical sensations or your lower abdomen as you move

1485
06:52:54.840 --> 06:53:08.000
your attention to your mouth, notice in your lips and

1486
06:53:08.159 --> 06:53:26.040
inside your mouth, the teeth, your guns, your tongue. Just

1487
06:53:26.360 --> 06:53:34.959
noticing how your tongue and your mouth feels. It may

1488
06:53:35.200 --> 06:53:43.880
help by moving your tongue around your mouth, moving it

1489
06:53:44.439 --> 06:53:51.880
to your left, maybe pressing it gently against the side

1490
06:53:52.000 --> 06:53:58.240
of your mouth, and then to the right, gently to

1491
06:53:58.439 --> 06:54:05.040
the side of your mouth, perhaps pressing up against the

1492
06:54:06.360 --> 06:54:13.159
top of your mouth, and then down gently against the

1493
06:54:13.279 --> 06:54:24.400
bottom of your mouth, always very slowly, in a very

1494
06:54:27.040 --> 06:54:44.040
very gentle so that you can be aware of how

1495
06:54:44.319 --> 06:55:06.200
you feel in your mouth area. Now I'm going to

1496
06:55:06.479 --> 06:55:22.479
focus on your wrists, and I'm gonna ask you to

1497
06:55:22.720 --> 06:55:32.639
maybe just routine your wrists by moving your hands in

1498
06:55:32.759 --> 06:55:46.319
a circular motion very gently and slowly, just soly you

1499
06:55:46.479 --> 06:56:07.599
can feel the sensations that you are currently experiencing in

1500
06:56:10.639 --> 06:56:21.040
your risks. Perhaps move in your hands up and down

1501
06:56:23.720 --> 06:56:51.119
again very very gently and slowly, very gentzor and slow.

1502
06:57:04.560 --> 06:57:20.919
As we now start to observe your lower back, that

1503
06:57:21.279 --> 06:57:32.040
bad part is just above your hips, where your coxix

1504
06:57:32.159 --> 06:57:45.159
are a whole area which also really does include the

1505
06:57:45.520 --> 06:57:52.439
signs of your body because those muscles are very much connected.

1506
06:57:57.720 --> 06:58:03.159
As those muscles or also move into your hip area

1507
06:58:04.159 --> 06:58:19.560
connecting to your buttocks the sides of your hips, and

1508
06:58:19.720 --> 06:58:28.159
if you're physically able to do so, maybe you can

1509
06:58:29.080 --> 06:58:41.759
very gently just move your body eviss slightly, very slowly,

1510
06:58:44.880 --> 06:59:02.840
some side to side, just enough to gauge how you

1511
06:59:03.119 --> 06:59:20.159
feel in your lower back. Perhaps it could even move

1512
06:59:20.360 --> 06:59:35.360
your hips gently up and down gently slowly in order to.

1513
06:59:37.080 --> 06:59:41.400
Re be in touch.

1514
06:59:43.759 --> 07:00:07.159
With the physical sensations of your lower back. As we

1515
07:00:07.479 --> 07:00:08.520
now move.

1516
07:00:12.959 --> 07:00:14.319
Your attention.

1517
07:00:17.799 --> 07:00:25.520
To your jaw an area, from your chin all the

1518
07:00:25.599 --> 07:00:32.959
way up to near where your ears are the hole

1519
07:00:33.400 --> 07:00:48.279
of your jaw. You can just if it's okay to

1520
07:00:48.479 --> 07:00:59.119
do sa gently open your mouth, not wide, no stretching,

1521
07:01:00.400 --> 07:01:14.000
just very gently and slowly opening your mouth thing closing

1522
07:01:14.119 --> 07:01:32.080
your mouth very gently and slowly so you can.

1523
07:01:35.000 --> 07:01:36.279
Be in touch.

1524
07:01:42.680 --> 07:02:19.520
With how your jaw feels now noice sing Now your

1525
07:02:19.759 --> 07:02:34.240
chest area and you don't need to do anything to

1526
07:02:34.520 --> 07:02:41.080
move your chest because it moves every time you breathe,

1527
07:02:46.200 --> 07:03:00.319
and it moves very gently and slowly automatically with each breath.

1528
07:03:00.680 --> 07:03:20.639
You take as your focus on how your chest feels

1529
07:03:25.880 --> 07:04:04.479
when you breathe. Move in your focus two forearms, your elbows.

1530
07:04:10.439 --> 07:04:22.840
Maybe you're able to very gently and slowly tense the

1531
07:04:23.080 --> 07:04:31.159
muscles in your forearms, and when you do that, you

1532
07:04:31.319 --> 07:04:54.680
can feel your elbows as well, very gently and slowly,

1533
07:05:03.119 --> 07:05:23.639
gently and softly up saving your forearms and delpoys.

1534
07:05:34.319 --> 07:05:34.360
No.

1535
07:05:43.400 --> 07:05:57.479
Focus of the rest of your back. Your upper back

1536
07:06:02.000 --> 07:06:19.439
in the middle the middle of your back. Again, this

1537
07:06:20.080 --> 07:06:30.159
part of your body moves also every time you pray.

1538
07:06:35.159 --> 07:06:48.799
You may not notice that. Usually these you observe your

1539
07:06:48.959 --> 07:06:56.159
upper back in the middle of your back. You can

1540
07:06:56.439 --> 07:07:52.599
really feel that gent and no moment, moving your focus

1541
07:07:54.599 --> 07:08:08.560
into your area, your buttys, your grain, those muscles, and

1542
07:08:08.720 --> 07:08:45.560
those bones in your midsection, just noticing how you were

1543
07:08:45.799 --> 07:09:08.959
hips feel. Right now you can very very gently move

1544
07:09:09.319 --> 07:09:24.080
your hips, maybe side to side, very gently and slo

1545
07:09:36.240 --> 07:10:17.080
very very gently, softly. No, everything starts to slow down,

1546
07:10:23.560 --> 07:10:29.279
including the thoughts in your mind and your mind itself

1547
07:10:32.479 --> 07:10:39.119
just starts to gradually. It doesn't have to be instant,

1548
07:10:39.200 --> 07:10:47.240
but just gradually starting too. It's almost like time is

1549
07:10:47.639 --> 07:10:58.799
straight chin. It's a slower pace to maybe what you're

1550
07:10:59.119 --> 07:11:06.759
used to in your day to day life. It's a

1551
07:11:07.040 --> 07:11:33.959
slower movement of energy, very small movements which make up

1552
07:11:34.319 --> 07:11:38.200
the larger movements, which is always the case.

1553
07:11:41.560 --> 07:11:41.639
Now.

1554
07:11:41.720 --> 07:11:46.279
When you move your hand, it might seem like it's

1555
07:11:46.400 --> 07:11:52.119
one movement, but it's lots of minute different muscles moving

1556
07:11:54.279 --> 07:12:03.279
in accordance with each other. And what happens in this

1557
07:12:05.159 --> 07:12:19.759
space that we're sharing is we move from that big

1558
07:12:24.400 --> 07:12:41.479
movement into those smaller movements, starting to focus on how

1559
07:12:41.560 --> 07:12:47.880
your body feels, not just as a whole, not just

1560
07:12:48.720 --> 07:12:53.159
oh I'm feeling this way, I'm feeling stressed or tense,

1561
07:12:53.439 --> 07:12:58.840
or I'm feeling relaxed and calm I'm feeling this way,

1562
07:12:58.959 --> 07:13:05.840
I'm feeling that way. Starting to notice that your body

1563
07:13:10.200 --> 07:13:19.840
begins to present to you small feelings around your body,

1564
07:13:26.360 --> 07:13:38.439
small physical sensations in your legs, whether pleasurable or not.

1565
07:13:43.840 --> 07:13:53.159
Maybe resisting the temptation to label them or to judge them,

1566
07:13:54.639 --> 07:14:00.680
those feelings, just thinking them, thinking about them is just

1567
07:14:00.919 --> 07:14:17.840
being neutral, just feelings, not being particularly concerned, but just

1568
07:14:18.279 --> 07:14:32.959
noticing what your body is telling you. The feelings in

1569
07:14:33.080 --> 07:14:39.240
your arms. Instead of feeling the hole of the arm,

1570
07:14:40.680 --> 07:14:49.880
maybe notice those individual feelings, all those different muscles and

1571
07:14:54.040 --> 07:15:03.240
the skin, the hairs of your arm, all the internal

1572
07:15:03.400 --> 07:15:19.520
parts of your arms, the veins, the bones, just being

1573
07:15:19.599 --> 07:15:28.400
aware of maybe your elbow on your right arm has

1574
07:15:28.479 --> 07:15:39.840
a certain feeling. Maybe your left wrist also has its

1575
07:15:39.919 --> 07:16:00.680
own individual physical sensation. What about your forearm when you're

1576
07:16:00.799 --> 07:16:13.080
right arm, you're right forearm. There may not be any

1577
07:16:13.599 --> 07:16:20.840
particular feeling that you could even give a name to,

1578
07:16:24.599 --> 07:16:28.959
may not feel like anything other than just a feeling.

1579
07:16:29.880 --> 07:16:41.919
You know it's there. The feelings in your shoulders, perhaps

1580
07:16:42.000 --> 07:16:45.759
your shoulders when you think about them, kind of almost

1581
07:16:45.959 --> 07:16:52.599
like they're the same, you know, the same feeling. It's

1582
07:16:52.759 --> 07:16:57.400
like both of your shoulders are just one thing, of

1583
07:16:57.599 --> 07:17:08.799
course they're not. And when you focus on your left

1584
07:17:08.840 --> 07:17:17.000
shoulder and then on your right shoulder, maybe find that

1585
07:17:17.159 --> 07:17:22.479
you move the muscles a little bit, maybe tense the

1586
07:17:22.639 --> 07:17:48.000
muscles gently, noticing the difference in each shoulder and your

1587
07:17:48.080 --> 07:18:03.959
lower back, the left side of your lower back and

1588
07:18:04.799 --> 07:18:15.479
the right side of your lower back. Of course, that

1589
07:18:15.680 --> 07:18:28.119
connection to your buttocks and to your hips, and also

1590
07:18:28.319 --> 07:18:42.080
moving up into the middle of your back. And sometimes

1591
07:18:42.439 --> 07:18:45.919
like right now, actually when I focus on their part,

1592
07:18:47.319 --> 07:18:51.680
when I focused on my buttocks and then I focused

1593
07:18:51.720 --> 07:18:55.840
on the middle of my back, I almost felt like

1594
07:18:56.080 --> 07:19:00.840
the muscles in my lower back were being stretched very gently,

1595
07:19:05.560 --> 07:19:10.840
just stretched a little bit. Even though I wasn't doing

1596
07:19:10.959 --> 07:19:19.720
anything to try to stretch your lower back, it just

1597
07:19:19.840 --> 07:19:32.119
seemed to happen. The feeling of very gently stretching your

1598
07:19:32.200 --> 07:19:51.279
lower back comes along. I have feeling in your chest,

1599
07:19:58.919 --> 07:20:12.279
just noticing what sensations you are experiencing in your chest

1600
07:20:12.560 --> 07:20:28.840
right now. And there's so much of the chest. Obviously,

1601
07:20:28.919 --> 07:20:32.520
there's the collar bone leading to the chest. You've got

1602
07:20:32.599 --> 07:20:41.159
the chest bone, You've got the muscles in your chest.

1603
07:20:43.959 --> 07:20:50.040
Of course, if you're female, there's possibly the breasts. If

1604
07:20:50.080 --> 07:20:58.240
you're male, you've got the different well why not that

1605
07:20:58.360 --> 07:21:05.840
different these days? But there may be more muscles at

1606
07:21:05.880 --> 07:21:12.119
the top of the chest, but at the side underneath

1607
07:21:13.279 --> 07:21:16.080
it's pretty much the same. Whether you're a man or

1608
07:21:16.119 --> 07:21:22.560
a woman. There's muscles there, muscles that stretch out to

1609
07:21:22.680 --> 07:21:27.159
your back as well as breast tissue which stretches and

1610
07:21:27.319 --> 07:21:35.000
moves into your back. To just being aware of your chest,

1611
07:21:43.959 --> 07:22:11.040
being with whatever feeling there is in your chest. And

1612
07:22:11.119 --> 07:22:18.599
when I noticed that, I focus on my chest, I

1613
07:22:18.840 --> 07:22:23.799
feel it in my back and my upper back. I mean,

1614
07:22:23.880 --> 07:22:26.799
I guess the obvious reason would be because you know,

1615
07:22:26.840 --> 07:22:37.599
I'll breathe in in then it stretches my chest and

1616
07:22:37.959 --> 07:22:51.799
my back at the same time. It feels it feels okay,

1617
07:22:58.400 --> 07:23:03.240
it doesn't feel I've got a little bit of pain

1618
07:23:03.360 --> 07:23:09.959
in my right chest, a little bit not pain, but

1619
07:23:10.119 --> 07:23:12.119
little discomfort, maybe.

1620
07:23:13.599 --> 07:23:21.720
Stiffness possibly, I don't know. I noticed my shoulders are

1621
07:23:21.759 --> 07:23:24.479
also wanting to.

1622
07:23:26.799 --> 07:23:31.479
Flex for some reason. I think that's probably part of

1623
07:23:31.639 --> 07:23:40.599
my upper back, that connection between my shoulders my uper back,

1624
07:23:42.439 --> 07:23:46.479
because I can move my shoulders and stretch the muscles

1625
07:23:47.240 --> 07:23:55.439
in my back, moving the shoulders backwards or up, which

1626
07:23:55.560 --> 07:24:01.599
then moves I think it's the scapulous in your back.

1627
07:24:11.639 --> 07:24:19.319
It feels quite nice. Actually. A good thing about this

1628
07:24:19.599 --> 07:24:24.400
is you can if you want to, you can just

1629
07:24:27.919 --> 07:24:39.639
flex or stimulate the various muscles in your body gently

1630
07:24:41.080 --> 07:24:44.560
in order to get more of the sense of how

1631
07:24:44.639 --> 07:24:59.520
they feel. And when you're relaxing, when you do tens

1632
07:24:59.599 --> 07:25:03.560
and muff and you let it go and you let

1633
07:25:03.599 --> 07:25:12.639
it relax, it relaxes way more than it would normally.

1634
07:25:17.560 --> 07:25:22.799
But you have to feel that you're able to do that.

1635
07:25:24.439 --> 07:25:30.159
There's no point doing it if there's an issue with

1636
07:25:30.360 --> 07:25:35.759
the per part of your body. You need to be

1637
07:25:36.360 --> 07:25:49.319
gentle with yourself at all times when relaxing deeply. It's

1638
07:25:49.400 --> 07:26:05.159
important to be kind to yourself as you notice your mind.

1639
07:26:09.479 --> 07:26:16.479
How much has your mind slowed down since we started

1640
07:26:17.919 --> 07:26:43.400
this recording, How came and peaceful is your mind right now?

1641
07:26:50.319 --> 07:26:55.639
We have nothing to think about and just my voice

1642
07:26:55.919 --> 07:27:05.799
to listen to. Because you know, the intention behind this

1643
07:27:06.080 --> 07:27:15.240
recording is relaxation. At the very least, for you to

1644
07:27:15.479 --> 07:27:20.360
feel more relaxed at the end of the recording than

1645
07:27:20.439 --> 07:27:32.319
you did at the beginning. At the very least, for

1646
07:27:32.439 --> 07:27:44.119
your mind to slow down as your body continues to relax.

1647
07:27:49.520 --> 07:28:02.680
Because that's what you want to happen. That's what you expect.

1648
07:28:06.200 --> 07:28:07.119
To happen.

1649
07:28:12.880 --> 07:28:30.840
For relaxation, to fill your body, maybe calm in your

1650
07:28:31.040 --> 07:28:39.880
mind to the point of boredom. When you start maybe

1651
07:28:40.319 --> 07:29:23.040
to drift away drest in, it's almost as if you're

1652
07:29:26.279 --> 07:29:34.479
moving further away from your body in your mind, just

1653
07:29:34.840 --> 07:29:46.639
leaving that there, kind of liking it an escape pod

1654
07:29:47.400 --> 07:29:51.599
in a spaceship a movie, a space movie. You know,

1655
07:29:51.720 --> 07:29:55.919
when they get into that little pod in it, since.

1656
07:29:55.720 --> 07:29:56.279
The mon.

1657
07:29:58.040 --> 07:30:27.520
Far away from the space, safe to dream, continue to relax,

1658
07:30:47.720 --> 07:31:53.520
drifting so slow and peace, so so ra em peace,

1659
07:32:14.720 --> 07:32:29.159
and focusing on the feeding of those individual parts of

1660
07:32:29.279 --> 07:32:45.759
your body that are relaxing one by one. You may

1661
07:32:47.639 --> 07:33:01.319
find that every now and then you realize that you

1662
07:33:01.479 --> 07:33:10.080
weren't listening to my voice because your mind started to

1663
07:33:10.319 --> 07:33:25.560
imagine something different, maybe started to almost move into some

1664
07:33:25.880 --> 07:33:34.319
kind of a dreamy state, and then you become aware

1665
07:33:34.520 --> 07:33:43.759
of my voice again. And even though you may want

1666
07:33:43.959 --> 07:33:48.880
to focus on my voice, you may also wish to

1667
07:33:51.400 --> 07:34:03.000
allow your mind to just drift naturally into that space

1668
07:34:03.279 --> 07:34:27.279
of comfort and safety. As you feel more comfort spreading

1669
07:34:27.639 --> 07:34:40.400
through your body like a warm blanket covering you gently

1670
07:34:44.400 --> 07:35:02.520
keeping your body at just the perfect temperature, and even

1671
07:35:02.680 --> 07:35:14.680
if you can hear background sounds, they just don't seem

1672
07:35:14.840 --> 07:35:31.599
to matter anymore. There's that sense of peace spreads through

1673
07:35:31.720 --> 07:35:45.319
your mind like a gentle breeze, yet strong enough to

1674
07:35:45.520 --> 07:36:01.759
blow away all negativity, strong enough to remove from your

1675
07:36:01.919 --> 07:36:19.759
mind any anxiety or stress that was there before, and

1676
07:36:20.000 --> 07:36:30.720
blow away any other thoughts or feelings that just don't

1677
07:36:31.040 --> 07:36:55.240
fit with the sense relaxation that is feeling your body

1678
07:37:00.240 --> 07:37:20.119
and your mind. Unless you focus on your mind, then

1679
07:37:20.360 --> 07:37:25.880
count down from ten down to one, and with each

1680
07:37:26.479 --> 07:37:51.520
number you hear, your mind will become slightly more relaxed,

1681
07:37:54.279 --> 07:38:02.639
just just slightly, so don ten down to nine, just

1682
07:38:02.759 --> 07:38:10.040
a slight movement. From nine down to eight, just another

1683
07:38:11.959 --> 07:38:26.720
small change in how you feel. Eight down to seven.

1684
07:38:29.520 --> 07:38:34.919
That feeling is a gap, almost like a gap that

1685
07:38:35.279 --> 07:38:44.919
starts to get wider, the gap between those feelings that

1686
07:38:45.119 --> 07:38:52.080
you used to have in your mind compared to the

1687
07:38:52.240 --> 07:38:59.720
feelings you have there growing now, feelings of comfort and

1688
07:39:00.080 --> 07:39:11.680
security and confidence, and the gap becomes wider. Eight down

1689
07:39:11.799 --> 07:39:18.599
to seven, seven down to six, And when you get

1690
07:39:18.680 --> 07:39:25.720
to five, your mind will start to have a certain

1691
07:39:27.119 --> 07:39:39.080
physical sensation, almost like there's a magnet outside of your head,

1692
07:39:40.560 --> 07:39:47.319
sucking the tension and the stress and any remaining feelings

1693
07:39:47.680 --> 07:39:53.080
that you don't want, sucking them out through your skull

1694
07:39:58.880 --> 07:40:04.000
and in down to or you can start to really

1695
07:40:04.599 --> 07:40:17.639
experience that sense of not just emptiness, but space, a

1696
07:40:17.799 --> 07:40:26.520
place full of fresh air, a place where you can stretch.

1697
07:40:30.040 --> 07:40:32.680
It's almost as if as you go down to four

1698
07:40:33.479 --> 07:40:42.279
and three, your mind is expanding, with this sense of

1699
07:40:42.959 --> 07:40:55.200
peace and tranquility growing as it moves down to When

1700
07:40:55.200 --> 07:41:04.599
you get to one, your mind just feels exactly how

1701
07:41:04.720 --> 07:41:20.639
you want to feel. It's almost a perfect feeling, maybe

1702
07:41:20.799 --> 07:41:33.040
a sensation that you'd like to keep a place that's safe,

1703
07:41:34.040 --> 07:41:54.319
where nothing can affect you at all, and you can

1704
07:41:54.520 --> 07:42:00.319
stay in that that space of comfort and comfort. Dent's

1705
07:42:03.000 --> 07:42:09.880
confident in your own ability to create this space and

1706
07:42:10.040 --> 07:42:17.159
this feeling of comfort within your own mind just by

1707
07:42:17.360 --> 07:42:27.279
counting from ten down to one. And this is something

1708
07:42:27.479 --> 07:42:31.560
that you can do yourself when you're on your own

1709
07:42:36.439 --> 07:42:40.360
the time when you can maybe sit down, maybe just

1710
07:42:40.439 --> 07:42:52.520
for a few minutes, close your eyes, just count slowly

1711
07:42:53.159 --> 07:43:06.360
from ten down to one and re experience these feelings

1712
07:43:07.959 --> 07:43:16.279
in your mind. And when you feel that way in

1713
07:43:16.400 --> 07:43:31.959
your mind, your body copies your mind, and that feeling

1714
07:43:32.200 --> 07:43:39.000
is spread through your spine and your nervous system into

1715
07:43:39.400 --> 07:43:46.080
every part of your body, travels through your blood stream,

1716
07:43:51.639 --> 07:44:12.119
heathing and relaxing every particle of your existence. Now we

1717
07:44:12.240 --> 07:44:21.040
can we can practice this a few times before the

1718
07:44:21.200 --> 07:44:25.720
end of the recording, and then you can practice on

1719
07:44:25.840 --> 07:44:33.360
your own. And each time you count from ten about one,

1720
07:44:38.040 --> 07:44:49.159
the feelings of comfort, calmness, and deep deep relaxation becomes

1721
07:44:49.479 --> 07:45:03.720
stronger and deeper feel in your mind and your brain

1722
07:45:05.319 --> 07:45:14.919
with these positive chemicals that spread throughout your body, relaxing

1723
07:45:15.040 --> 07:45:25.959
you so quickly, relaxing your whole body and mind, so

1724
07:45:26.400 --> 07:45:39.520
very very easily, just by counting from ten down to one.

1725
07:45:44.680 --> 07:45:47.240
So we're going to do it now. I'm going to

1726
07:45:47.360 --> 07:45:51.479
count from ten down to one. I'd like you to

1727
07:45:51.639 --> 07:45:56.119
repeat the number after me. So when I say ten,

1728
07:45:59.159 --> 07:46:10.319
you can just repeat eat to yourself ten. Just notice,

1729
07:46:10.959 --> 07:46:19.720
be aware of how you feel in your mind and

1730
07:46:19.799 --> 07:46:29.240
your body. Then when I say nine, you can repeat

1731
07:46:30.439 --> 07:46:45.759
to yourself nine again, noticing the increase in comfort and

1732
07:46:48.040 --> 07:46:59.080
calmness in your mind and in your body. The same

1733
07:46:59.360 --> 07:47:10.720
when I say eight, when I say seven, six, when

1734
07:47:10.799 --> 07:47:29.919
I say five, four, when I say three, two, And lastly,

1735
07:47:30.080 --> 07:47:43.080
when I say one, you can repeat that number. Now,

1736
07:47:43.200 --> 07:47:48.759
of course, when you do this on your own without

1737
07:47:48.880 --> 07:47:53.880
listening to me, you can say the numbers or whatever

1738
07:47:55.520 --> 07:48:03.959
speed that you feel is necessary for you, so you

1739
07:48:04.119 --> 07:48:09.880
can adapt. So if you feel you want to say

1740
07:48:10.000 --> 07:48:15.840
the numbers ten down to one faster than I do,

1741
07:48:17.599 --> 07:48:20.159
then you go ahead and do that. Or if you

1742
07:48:20.360 --> 07:48:24.360
feel when you do it yourself then you'd like to

1743
07:48:24.560 --> 07:48:32.959
have more more space between the numbers, maybe take a

1744
07:48:33.040 --> 07:48:35.720
lot longer to get.

1745
07:48:35.639 --> 07:48:36.520
From ten.

1746
07:48:38.400 --> 07:48:46.639
All the way down to one, that's your choice also

1747
07:48:46.959 --> 07:48:59.360
to do. So I'm going to count from ten down

1748
07:48:59.479 --> 07:49:08.439
to one, and when I get to one, that will

1749
07:49:08.560 --> 07:49:14.240
be the end of this recording, unless, of course, you're

1750
07:49:14.319 --> 07:49:38.919
listening with music, then the music will continue. Ten nine

1751
07:50:03.919 --> 07:54:33.479
five s four twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1752
07:54:38.200 --> 07:55:23.400
twelve eleven, ten nine eight, seven, six, five four three

1753
07:55:28.439 --> 07:55:52.000
two one. Now open your eyes, noticing how you physically

1754
07:55:52.119 --> 07:56:01.119
feel having counted down from twenty to one, allowing stress

1755
07:56:01.240 --> 07:56:05.119
and tension to leave through your fingertips and your toes.

1756
07:56:06.680 --> 07:56:11.360
And as you focus on your fingertips maybe they feel

1757
07:56:11.400 --> 07:56:18.159
a little bit tingly, which is I suppose quite understanding,

1758
07:56:18.319 --> 07:56:23.400
considering the tension has been exiting your body through your fingertips.

1759
07:56:29.880 --> 07:56:31.880
So now I'm going to count from twenty down to

1760
07:56:31.959 --> 07:56:39.200
one again. This time you're going to feel relief of

1761
07:56:39.360 --> 07:56:50.119
tension and stress, any anxiety that you may have leaving

1762
07:56:52.319 --> 07:56:58.279
through your stomach, just leaving through your stomach, almost as

1763
07:56:58.319 --> 07:57:04.759
if it's just releasing the whole of your stomach. And

1764
07:57:04.759 --> 07:57:09.599
you'll naval to just above your chest or below your chest,

1765
07:57:09.720 --> 07:57:14.279
rather so surround in your belly button area, the whole area.

1766
07:57:16.400 --> 07:57:21.000
You can feel the tension of your body wherever it's left,

1767
07:57:21.279 --> 07:57:26.560
just releasing from that area. And you may notice that

1768
07:57:26.720 --> 07:57:31.759
your stomach will become very relaxed as I count down

1769
07:57:32.799 --> 07:58:57.080
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1770
07:59:01.200 --> 07:59:17.959
three two what And you can open your eyes again

1771
07:59:18.040 --> 07:59:20.720
if you choose, or you can just keep them closed

1772
07:59:21.439 --> 07:59:27.159
because it feels relaxing. Just notice how your stomach feels.

1773
07:59:28.599 --> 07:59:32.240
I notice as your focus, just do a little scan

1774
07:59:32.479 --> 07:59:39.040
of your body. Just notice how your body feels, focusing

1775
07:59:41.759 --> 07:59:48.919
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1776
07:59:51.959 --> 07:59:58.919
just noticing, and you know, you may start to feel

1777
08:00:01.400 --> 08:00:05.159
more of a sense of tiredness, which may be the

1778
08:00:05.279 --> 08:00:11.360
reason you're listening to this recording because you would like

1779
08:00:11.560 --> 08:00:21.040
to let go completely of everything and drift off into

1780
08:00:21.159 --> 08:00:36.159
a nice, natural, calm, relaxing sleep. So now we're going

1781
08:00:36.240 --> 08:00:45.639
to focus on your forehead, and if you choose, you

1782
08:00:45.720 --> 08:00:50.560
can incorporate your eyes in this focus as well. So

1783
08:00:50.680 --> 08:00:56.159
your forehead and your eyes, it's that whole area basically,

1784
08:00:57.080 --> 08:01:00.439
almost as if you were wearing a mask like a

1785
08:01:02.439 --> 08:01:07.840
I don't know, a Batman mask or something, or I'm

1786
08:01:07.880 --> 08:01:10.599
trying to fa zorro or something, you know, the kind

1787
08:01:10.639 --> 08:01:13.799
of mask that covers your eyes but also covers quite

1788
08:01:13.799 --> 08:01:19.880
a lot of the forehead, and focusing on that area

1789
08:01:20.400 --> 08:01:22.639
because that's the area that we're now going to release

1790
08:01:23.560 --> 08:01:28.840
tension and stress from your mind, from your brain, and

1791
08:01:28.959 --> 08:01:32.520
from your mind, and any tension that you may have

1792
08:01:32.840 --> 08:01:36.880
remaining in your face, in your neck and your jaw,

1793
08:01:38.119 --> 08:01:44.279
in your eyes, your forehead, or your scalp. So basically

1794
08:01:44.439 --> 08:01:50.279
any tension within your head area, including your mind and

1795
08:01:50.479 --> 08:01:58.080
your brain, and that's going to be released through your

1796
08:01:58.159 --> 08:02:06.119
forehead and your eyes as a countdown again from twenty

1797
08:02:06.520 --> 08:03:30.319
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1798
08:03:35.880 --> 08:04:05.560
four three one. Noticing as you scan your face, your jaw,

1799
08:04:06.119 --> 08:04:14.919
your eyes, your cheap bones, your ears, your forehead, your scalp,

1800
08:04:16.400 --> 08:04:19.799
in your neck, the back of your neck, in the

1801
08:04:19.919 --> 08:04:23.400
front of your neck, the sides of your neck, and

1802
08:04:23.520 --> 08:04:34.240
your throat m hm. Noticing being aware of the comfort,

1803
08:04:36.560 --> 08:04:45.560
increased feeling, relaxation, not just in your head and neck

1804
08:04:46.439 --> 08:04:56.119
and mind, also the rest of your body. Just notice

1805
08:04:56.279 --> 08:05:02.479
how loose and calm you feel, and how easily.

1806
08:05:04.200 --> 08:05:05.720
It is to just let go.

1807
08:05:08.560 --> 08:05:32.520
Completely, let go completely, how easily that So, what I'm

1808
08:05:32.520 --> 08:05:35.919
going to do now is I wanted to focus on

1809
08:05:36.040 --> 08:05:43.599
the top of your head, and we're going to allow

1810
08:05:45.240 --> 08:05:53.639
every last piece of tension or stress that might be

1811
08:05:53.919 --> 08:05:59.599
lingering or hiding in your body or mind or head.

1812
08:06:00.919 --> 08:06:01.319
To just.

1813
08:06:03.040 --> 08:06:09.919
Be sucked out on the top of your head and released.

1814
08:06:13.159 --> 08:06:13.840
Into the air.

1815
08:06:15.080 --> 08:06:21.279
Once sucked out into the clouds, imagine a big cloud

1816
08:06:21.360 --> 08:06:26.880
above your head, almost like a whirlpool, and this is

1817
08:06:27.080 --> 08:06:31.959
can suck that tension out the top of your head

1818
08:06:34.319 --> 08:06:35.439
and just take it away.

1819
08:06:37.400 --> 08:06:38.000
The good.

1820
08:06:40.799 --> 08:06:44.759
Should focus. Imagine an opening on the top of your

1821
08:06:44.880 --> 08:06:51.400
head with that tension and stress and any remaining issues

1822
08:06:51.599 --> 08:06:55.360
may be worries or concerns that are no use to you.

1823
08:06:55.560 --> 08:06:59.319
Now you can all be sucked out at the top

1824
08:06:59.360 --> 08:06:59.919
of your head.

1825
08:07:01.639 --> 08:07:07.639
I've taken away. As I count down again from twenty

1826
08:07:08.040 --> 08:08:56.799
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1827
08:09:00.919 --> 08:09:05.880
three two.

1828
08:09:11.040 --> 08:09:11.279
Wah.

1829
08:09:21.720 --> 08:09:39.799
Breathe, noticing how you feel, how relaxed and calm you

1830
08:09:40.040 --> 08:09:55.439
physically and mentally feel right now, how peaceful your mind feels.

1831
08:09:58.080 --> 08:10:03.279
It feels so nice to just let go, to give

1832
08:10:03.319 --> 08:10:17.119
yourself some space to breathe easily, to think calmly, and

1833
08:10:17.360 --> 08:10:22.479
just to take a break from all that pointless worry

1834
08:10:22.720 --> 08:10:27.919
and concerns about things that you don't need to think

1835
08:10:28.000 --> 08:10:38.840
about right now, because this is your time to let go.

1836
08:10:40.200 --> 08:10:50.000
This is your space to enjoy feeling deeply relaxed, peaceful

1837
08:10:50.119 --> 08:10:57.400
in your mind, relaxed in your body. They can feel

1838
08:10:57.959 --> 08:11:06.560
so good, so nice to just not have to do

1839
08:11:07.279 --> 08:11:18.439
anything to be able to really enjoy that serenity that

1840
08:11:18.639 --> 08:11:26.639
comes with letting go completely that peacefulness that comes with

1841
08:11:33.400 --> 08:11:44.759
being in this peaceful space. And you can keep this

1842
08:11:45.240 --> 08:11:57.560
sense of calmness for as long as you choose. If

1843
08:11:57.599 --> 08:12:04.560
you choose to drift off into a deep, healing, natural sleep,

1844
08:12:05.840 --> 08:12:12.520
then you can do that. It's completely up to you,

1845
08:12:17.360 --> 08:12:22.040
and you can keep this feeling of calmness physically and

1846
08:12:22.119 --> 08:12:28.080
in your mind as long as you choose to feel

1847
08:12:28.319 --> 08:12:43.840
completely relaxed, completely relaxed. And I'd like you to make

1848
08:12:44.000 --> 08:12:57.560
up your mind that you're going to relax, and I

1849
08:12:57.680 --> 08:13:00.919
want to explore that with you. What it feels like

1850
08:13:01.159 --> 08:13:09.439
when you actually decide that you're going to relax, not

1851
08:13:09.720 --> 08:13:16.919
forcing yourself, but giving yourself that. Yes, it is a command, really,

1852
08:13:17.000 --> 08:13:23.919
isn't it. When you're telling yourself relax in a gentle

1853
08:13:24.040 --> 08:13:31.080
but firm way, that only you can really tell yourself

1854
08:13:31.520 --> 08:13:34.400
in that way. You can't really have someone else saying

1855
08:13:34.439 --> 08:13:40.520
to you, now it relax, relax, you know, and it

1856
08:13:40.639 --> 08:13:43.000
needs to be gentle, but you can't. Someone else can't

1857
08:13:43.080 --> 08:13:52.080
really have the same the same kind of influence or

1858
08:13:52.479 --> 08:14:00.599
power that you have over your own physicality, over how

1859
08:14:00.799 --> 08:14:10.959
you feel, because when you say it to yourself, it

1860
08:14:11.200 --> 08:14:19.040
means more. It's personal and your brain and your unconscious

1861
08:14:19.240 --> 08:14:25.400
mind and your body listens to what you say. So

1862
08:14:25.680 --> 08:14:29.439
for example, we'll test it out. We'll do a little test,

1863
08:14:29.560 --> 08:14:33.200
a few little tests along the way, and you can

1864
08:14:33.319 --> 08:14:39.599
get more of an idea of the force, a positive

1865
08:14:39.799 --> 08:14:46.200
force that you can have in creating a sense of

1866
08:14:46.520 --> 08:14:51.520
comfort and relaxation in your body and your mind quite

1867
08:14:51.599 --> 08:15:04.319
quickly just by you telling yourself to relax. So I'm

1868
08:15:04.360 --> 08:15:11.080
going to start by its focus on your hands. So

1869
08:15:11.240 --> 08:15:14.240
focus on your hands and just tell your hands to relax,

1870
08:15:15.240 --> 08:15:20.159
and just say relax. As you focus on your hands,

1871
08:15:22.400 --> 08:15:26.959
you could say my hands are relaxed, or I want

1872
08:15:27.000 --> 08:15:31.200
my hands to relax. But I think if you actually

1873
08:15:31.279 --> 08:15:38.240
do it directly by focusing and imagining that your hands

1874
08:15:39.279 --> 08:15:41.639
can hear what you're saying, you know, like they've got

1875
08:15:41.720 --> 08:15:47.400
little ears, which is a bit weird. So talking to

1876
08:15:47.599 --> 08:16:04.360
your hands and just say relax. Noticing now your hands

1877
08:16:04.400 --> 08:16:20.000
start to relax. Now focus on your eyes and tell

1878
08:16:20.000 --> 08:16:23.360
your eyes to relax. You just say in the same

1879
08:16:23.439 --> 08:16:32.759
word relax, and find the right tone for you. You know,

1880
08:16:32.959 --> 08:16:39.880
I might say relax, but you you might say relax

1881
08:16:41.000 --> 08:16:46.360
or relax. You know, you might say it differently to yourself,

1882
08:16:47.400 --> 08:16:53.919
and that's important for you to gauge what feels right

1883
08:16:54.279 --> 08:17:00.599
for you to just tell your eyes to relax whilst

1884
08:17:00.720 --> 08:17:04.720
focusing on your eyes, your eyelids, the muscles around your eyes,

1885
08:17:05.639 --> 08:17:42.520
your eyebrows, and just tell your eyes directly relax now. Now,

1886
08:17:42.560 --> 08:17:52.919
I just did that myself, And sometimes you may feel

1887
08:17:53.040 --> 08:17:57.759
that you need a bit more time for the different

1888
08:17:57.840 --> 08:18:01.520
parts to relax, you know, because I start talking again

1889
08:18:02.080 --> 08:18:07.159
and maybe that part hasn't relaxed fully. But what happened

1890
08:18:07.240 --> 08:18:09.479
is that it would just continue to relax even though

1891
08:18:09.520 --> 08:18:16.759
I'm talking. And that's happened with my eyes. Something else

1892
08:18:16.799 --> 08:18:21.400
I noticed is when I started focusing on my eyes,

1893
08:18:21.680 --> 08:18:25.200
that actually almost became They got worse before they got

1894
08:18:25.279 --> 08:18:28.200
better in a way. So I felt a degree of

1895
08:18:28.439 --> 08:18:35.000
tension growing in my eyes and then disappearing. So I

1896
08:18:35.159 --> 08:18:38.000
think what that was really was just ME becoming more

1897
08:18:38.119 --> 08:18:44.279
aware of the tension that was already there that I

1898
08:18:44.479 --> 08:18:51.159
wasn't focused on it before, so I wasn't really acknowledging

1899
08:18:51.240 --> 08:19:08.240
it or really conscious to those feelings. Yeah, my eyes

1900
08:19:08.319 --> 08:19:12.119
is still continuing to relax, as well as my hands. Actually,

1901
08:19:15.560 --> 08:19:21.000
my hands have got a certain kind of energy like

1902
08:19:21.200 --> 08:19:26.360
not buzzing, but I can kind of feel a degree

1903
08:19:26.400 --> 08:19:32.360
of energy in my hands. Maybe that's where the tension

1904
08:19:32.479 --> 08:19:43.799
is being released. Maybe that's the cause in that the

1905
08:19:43.919 --> 08:19:46.200
next part, I think we should focus on the back

1906
08:19:46.279 --> 08:19:51.000
of the neck. That's a part which quite often, well

1907
08:19:51.119 --> 08:19:54.880
for me, holds tension. I don't know about for yourself that.

1908
08:19:55.000 --> 08:19:59.240
I think it's quite a standard place where tension is

1909
08:19:59.360 --> 08:20:06.240
sometimes old. So and I'm doing exactly what you're doing

1910
08:20:06.680 --> 08:20:08.759
as you do it as well, so I'm telling my

1911
08:20:09.720 --> 08:20:13.159
body parts to relax as well. So if you tell

1912
08:20:13.159 --> 08:20:15.959
your neck at the back of your neck, focus on

1913
08:20:16.080 --> 08:20:22.639
the back of your neck, and just say relax in

1914
08:20:22.720 --> 08:20:25.840
your own words, in your own tone, in your own voice.

1915
08:20:26.520 --> 08:20:28.560
You can say out loud, or you can just say

1916
08:20:28.599 --> 08:20:34.080
it to yourself internally. But you're focusing, and you're saying

1917
08:20:34.159 --> 08:20:38.400
it literally to the back of your neck, as if

1918
08:20:38.439 --> 08:20:42.080
the back of your neck can actually hear what you're saying.

1919
08:20:45.520 --> 08:20:49.080
So do that now, Just say relax to the back

1920
08:20:49.119 --> 08:21:30.639
of your neck, and I'll do the same. Now. What

1921
08:21:30.959 --> 08:21:35.639
I noticed, and you may have had similar thing is

1922
08:21:36.439 --> 08:21:39.040
even though I was focusing on the back of my neck,

1923
08:21:44.080 --> 08:21:50.880
other parts started to I don't know, show themselves to me,

1924
08:21:51.159 --> 08:21:54.159
or maybe because they want to be relaxed as well.

1925
08:21:54.279 --> 08:21:59.040
But I started noticing the feelings in my shoulders, attention

1926
08:21:59.200 --> 08:22:04.720
in my shoulders and in my upper back. Whether that

1927
08:22:04.959 --> 08:22:10.319
was because my back of my neck was saying, well,

1928
08:22:10.319 --> 08:22:15.319
I'm pretty much okay. It's the other parts that need attention,

1929
08:22:21.720 --> 08:22:24.720
but my low back of my neck is still relaxing.

1930
08:22:26.200 --> 08:22:28.680
But I just became more aware of other parts that

1931
08:22:28.919 --> 08:22:37.560
needed attention. Now, this might happen and it's not. It

1932
08:22:37.639 --> 08:22:41.080
doesn't mean that it's going wrong. It just means you're

1933
08:22:41.159 --> 08:22:47.840
being notified of more places that also want to feel relaxed.

1934
08:22:51.080 --> 08:22:55.439
So I'm going to focus on my upper back. So

1935
08:22:55.680 --> 08:22:59.279
you can do the same, even if you don't have

1936
08:22:59.439 --> 08:23:04.799
any feelings of tension that obvious in your upper back,

1937
08:23:06.560 --> 08:23:11.200
if you just focus on your back and the whole

1938
08:23:11.319 --> 08:23:16.040
area from his shoulder blades down to the middle of

1939
08:23:16.159 --> 08:23:20.479
your back down his spine. And with me, it's more

1940
08:23:20.520 --> 08:23:21.919
the shoulder blades.

1941
08:23:21.639 --> 08:23:22.520
That are more.

1942
08:23:27.040 --> 08:23:32.279
Yeah, that's the parts that are really sort of giving

1943
08:23:32.400 --> 08:23:38.240
me the nod that it needs to relax. In the sounds,

1944
08:23:38.279 --> 08:23:41.560
going to ask that part to relax, and you can

1945
08:23:41.599 --> 08:24:08.959
do the same. Now, relax upper back something strange happened there.

1946
08:24:09.439 --> 08:24:12.080
And this often happens.

1947
08:24:12.159 --> 08:24:13.080
I've been doing this for.

1948
08:24:15.959 --> 08:24:23.919
Sixteen years or something, and often I'm surprised but amazed

1949
08:24:24.000 --> 08:24:29.880
really that there can be a feeling. So, when I

1950
08:24:30.040 --> 08:24:33.520
was focusing on the back of my neck, my upper

1951
08:24:33.599 --> 08:24:38.479
back was starting to feel quite stressed and in need

1952
08:24:38.639 --> 08:24:43.959
of attention. As soon as I started talking to you

1953
08:24:44.240 --> 08:24:49.400
about my upper back and talking about, you know, getting

1954
08:24:49.479 --> 08:24:54.240
ready to ask the upper back to relax, my other

1955
08:24:54.319 --> 08:24:59.880
back already started to relax. It's almost as if it

1956
08:25:00.080 --> 08:25:10.319
doesn't need to hear the words, just needs attention, just

1957
08:25:10.520 --> 08:25:22.959
needs to be noticed. That is something that often happens

1958
08:25:23.400 --> 08:25:30.599
in this type of situation is when you start to

1959
08:25:30.759 --> 08:25:35.799
relax a couple of parts of your body, as we've

1960
08:25:35.880 --> 08:25:42.479
done with our hands, our eyes and eyelids, and now

1961
08:25:43.720 --> 08:25:51.439
back of the neck, top of the back, upper back,

1962
08:25:52.759 --> 08:25:56.720
the rest of the body seems to just take notice,

1963
08:25:59.479 --> 08:26:05.720
and this side, in its own way to start relaxing.

1964
08:26:07.560 --> 08:26:12.959
Other parts of your body start to just become looser.

1965
08:26:17.720 --> 08:26:20.520
I suppose it's kind of like a bit of an avalanche,

1966
08:26:20.680 --> 08:26:25.400
you know, the little ball starts rolling and before you

1967
08:26:25.560 --> 08:26:28.560
know it, the whole of your body is completely relaxed

1968
08:26:28.639 --> 08:26:45.279
and calm. And if you focus on your face, you

1969
08:26:45.400 --> 08:26:52.959
focus on your eyes, your eyelids, your eyebrows, and the

1970
08:26:53.119 --> 08:27:01.720
muscles around your eyes. Maybe you start to notice that

1971
08:27:03.479 --> 08:27:08.520
your forehead is more relaxed than it was. Maybe your

1972
08:27:08.639 --> 08:27:14.439
face is more relaxed. I would say my entire face

1973
08:27:14.639 --> 08:27:29.200
is a lot more relaxed than it was. So we're

1974
08:27:29.240 --> 08:27:35.720
going to focus now on your shoulders again, just like before.

1975
08:27:37.119 --> 08:27:41.119
Just tell your shoulders. I mean, you can do them individuitally.

1976
08:27:41.240 --> 08:27:44.959
You can do the right shoulder and left shoulder. I

1977
08:27:45.159 --> 08:27:49.159
just generally do both at the same time. And just

1978
08:27:49.319 --> 08:27:52.919
tell your shoulders as you focus on them in your mind,

1979
08:27:54.279 --> 08:27:59.439
focus on how they feel. Maybe you can see them

1980
08:28:00.040 --> 08:28:10.080
in your mind's eye. Just tell your shoulders to relax.

1981
08:28:47.400 --> 08:29:00.880
It's as nice as they relax. But do you notice,

1982
08:29:02.560 --> 08:29:09.319
I mean, especially with my back, is the connection between

1983
08:29:09.520 --> 08:29:20.159
the different parts the back, the shoulders, the neck being

1984
08:29:20.240 --> 08:29:24.919
all connected and being such a large part of your body,

1985
08:29:27.919 --> 08:29:36.240
it's almost hard to separate them from each other. And

1986
08:29:36.439 --> 08:29:39.040
my lower back has started to relax on its own.

1987
08:29:45.240 --> 08:29:49.959
Maybe I'm going too slow and that could be an

1988
08:29:50.000 --> 08:29:57.439
issue because we all go at different speeds and the

1989
08:29:57.599 --> 08:30:00.520
idea at the beginning of this recording is for you

1990
08:30:00.680 --> 08:30:15.560
to be able to just say to yourself, relax without

1991
08:30:15.720 --> 08:30:22.000
focusing on any particular part of your body. Because when

1992
08:30:22.040 --> 08:30:31.880
you know that, telling your hands to relax and your

1993
08:30:32.080 --> 08:30:40.759
hand relax, you tell your eyelids and your eyes, the

1994
08:30:40.959 --> 08:30:51.119
muscles around your eyes and your eyebrows to relax, and

1995
08:30:51.240 --> 08:31:04.080
they relax. You tell the back of your neck to relax,

1996
08:31:08.840 --> 08:31:36.720
and it relaxes. Until your upper back to relax, and

1997
08:31:36.919 --> 08:32:01.159
it relaxes. You tell your shoulders to relax, and they relaxed.

1998
08:32:24.560 --> 08:32:28.639
When you told your hands to relax, they relaxed, and

1999
08:32:28.759 --> 08:32:41.919
they continued to relax. When you told your eyelids, the

2000
08:32:42.080 --> 08:32:49.560
muscles around your eyes, your eyebrows to relax, they relaxed

2001
08:32:53.119 --> 08:33:04.080
and continue to relax. When you told the back of

2002
08:33:04.200 --> 08:33:11.159
your neck, focused on the back of your neck and

2003
08:33:11.400 --> 08:33:23.040
told it to relax, it relaxed and continued to relax.

2004
08:33:31.200 --> 08:33:40.279
When you told your lper back to relax, it relaxed

2005
08:33:40.919 --> 08:33:57.279
and continued to relax. As with your shoulders, he told

2006
08:33:57.279 --> 08:34:05.599
your shoulders to relax, in your shoulders relaxed and continued

2007
08:34:10.720 --> 08:34:24.959
to relax. And it's not just that, it's that the

2008
08:34:25.080 --> 08:34:31.080
rest of your body has also been listening, and that

2009
08:34:31.360 --> 08:34:38.479
relaxation has been spreading. So from your eyes, the relaxations

2010
08:34:38.599 --> 08:34:45.520
spread to your forehead, around your face, into your skin,

2011
08:34:46.720 --> 08:34:59.319
into your jaw, into the front and sides of your neck,

2012
08:35:00.880 --> 08:35:11.799
already down your chest and stomach. Your relaxed hands and

2013
08:35:12.000 --> 08:35:21.680
shoulders meet up through your arms, relaxing your full arms,

2014
08:35:22.000 --> 08:35:38.720
your upper arms, elbows, your wrists, letting go your lower back,

2015
08:35:42.000 --> 08:35:48.759
your hips, buttocks growing or just start to relax. I

2016
08:35:48.919 --> 08:36:01.959
continue even more comfort spreading through your legs all the

2017
08:36:02.040 --> 08:36:10.959
way down to your ankles, the tops of your feet,

2018
08:36:12.119 --> 08:36:17.159
the side of your feet, and the bottoms of your feet,

2019
08:36:20.959 --> 08:36:52.639
relaxing into your toes, each toe relaxing, calm, loose, And

2020
08:36:52.759 --> 08:37:10.360
as your body relaxes more, your mind becomes slower or peaceful,

2021
08:37:18.040 --> 08:37:26.000
to the point where if you choose to fall asleep,

2022
08:37:31.319 --> 08:37:48.720
you can easily do that easy drift away because there's

2023
08:37:48.840 --> 08:38:04.599
nothing going on in your mind. Your brains peaceful. Your

2024
08:38:04.680 --> 08:38:38.360
body continues to relax, And with that connection between your

2025
08:38:38.479 --> 08:38:44.080
body relaxing and the word that you say to yourself,

2026
08:38:46.560 --> 08:38:57.639
relax means that you don't need to focus on just

2027
08:38:57.959 --> 08:39:05.520
one part. You can just focus on your entire body.

2028
08:39:12.040 --> 08:39:36.799
Saying the powerful word relacs and observe those familiar sensations

2029
08:39:38.080 --> 08:39:54.279
of comfort spreading throughout your body, loosening and calming and

2030
08:39:54.720 --> 08:40:25.319
healing every part to your body, feeding more relaxed. So

2031
08:40:25.720 --> 08:40:31.040
all we need to do now on is just tell

2032
08:40:31.119 --> 08:41:10.279
yourself relax and observe feeding completely comfortable and calm, starting

2033
08:41:10.400 --> 08:42:34.959
now with number twenty nineteen eighteen seventeen, sixteen fifty four

2034
08:43:05.560 --> 08:43:41.040
thirty twelve.

2035
08:44:25.680 --> 08:44:47.319
Yeast atta.

2036
08:45:00.159 --> 08:45:34.799
Us as.

2037
08:45:33.599 --> 08:46:37.639
A usa.

2038
08:46:39.159 --> 08:47:06.840
No a.

2039
08:47:09.119 --> 08:48:03.959
M y a s.

2040
08:50:00.319 --> 08:51:00.159
Assassatassa m.

2041
08:51:33.400 --> 08:52:11.319
H why.

2042
08:53:00.959 --> 08:53:25.040
S s.

2043
08:54:59.479 --> 08:55:28.400
Four So counting down from ten to one ten nine, eight, seven, six,

2044
08:55:30.639 --> 08:55:50.799
five four three two one. And maybe that was a

2045
08:55:50.880 --> 08:55:55.000
bit too quick in order to relax. Maybe it's a

2046
08:55:55.040 --> 08:56:01.159
bit too fast for you to notice the calming of

2047
08:56:01.279 --> 08:56:08.000
your body, maybe even a little bit of pressure there,

2048
08:56:08.159 --> 08:56:11.680
like you're counting down from ten to one. What you

2049
08:56:11.799 --> 08:56:15.119
expect me to do, man, expect me to stick go

2050
08:56:15.279 --> 08:56:19.040
with floppy just because you're counting down.

2051
08:56:23.159 --> 08:56:23.319
Two.

2052
08:56:24.400 --> 08:56:27.680
If you try it again, but this time, I go

2053
08:56:27.840 --> 08:56:35.200
this lower. This time, as you focus on the whole

2054
08:56:35.319 --> 08:56:41.560
of your body before we focus on your legs, just

2055
08:56:41.799 --> 08:56:51.799
notice how your body does start to feel more relaxed

2056
08:56:56.560 --> 08:57:31.360
with every number that I can countdown ten nine eight, seven, six,

2057
08:57:39.799 --> 08:58:48.759
five four three two one, and just notice how how

2058
08:58:48.840 --> 08:58:58.919
you feel, generally, how your body feels. It's not necessarily

2059
08:58:59.040 --> 08:59:09.279
even about yeah, counting down from ten to one. It's

2060
08:59:09.360 --> 08:59:19.360
that space that you have, that body space between us

2061
08:59:22.279 --> 08:59:37.680
being active physically or mentally, just sitting or lying down,

2062
08:59:38.360 --> 08:59:43.040
just being there, not doing anything, not saying anything, not

2063
08:59:43.959 --> 08:59:50.240
needing to think about anything. So it opens up a space,

2064
08:59:51.240 --> 08:59:55.240
you know, a bit of a space, a gap number

2065
08:59:57.840 --> 09:00:03.040
maybe time w And the more I camped down for

2066
09:00:03.159 --> 09:00:10.400
the tent to one, the bigger that gap becomes. So

2067
09:00:10.520 --> 09:00:22.840
there's that gap of calmness, of comfort and relaxation. It's

2068
09:00:22.880 --> 09:00:34.479
a nice feeling slow down, and it moves those stresses

2069
09:00:34.959 --> 09:00:49.439
or discomforts physically or emotionally, moves them away, m allows you.

2070
09:00:52.119 --> 09:00:52.639
To just.

2071
09:00:55.639 --> 09:01:01.680
Slow down. It's I'm going to count again from ten

2072
09:01:01.759 --> 09:01:10.159
down to one, and notice that gap widening the gap.

2073
09:01:11.959 --> 09:01:16.560
And as it widens, it's almost like the stress and

2074
09:01:16.680 --> 09:01:34.279
attention falls into the gap and gives you that distance,

2075
09:01:36.279 --> 09:02:29.000
that space. Now ten nine six eight, seven, six, five

2076
09:02:40.119 --> 09:04:05.119
four three two one. How does your body feel? Can

2077
09:04:05.240 --> 09:04:17.639
you notice that? Do you feeling calmer? The you feeling

2078
09:04:20.000 --> 09:04:47.360
more relaxed as we now focus on your legs, just

2079
09:04:47.560 --> 09:05:07.799
your legs. We're just going to start with focusing on

2080
09:05:08.240 --> 09:05:27.400
your thighs. Of course, it's not the most exciting thing

2081
09:05:27.520 --> 09:05:34.080
to be doing, because I'm sure, like most of your

2082
09:05:34.119 --> 09:05:45.799
body is not a lot going on right now. Just

2083
09:05:46.000 --> 09:05:52.119
focusing on the whole of your thighs, the tops of

2084
09:05:52.200 --> 09:05:58.279
your thighs, the sides of your thighs, the bottoms of

2085
09:05:58.360 --> 09:06:05.319
your thighs, your outer thighs, and your inner thighs. Basically

2086
09:06:05.520 --> 09:06:09.160
the whole of your thigh that leads into your hip

2087
09:06:13.239 --> 09:06:23.959
and it goes down to your knee joints. Now, this

2088
09:06:24.160 --> 09:06:31.599
is a big area. It's a very heavy area. It's

2089
09:06:31.800 --> 09:06:38.199
very strong, probably the strongest muscles in your body or

2090
09:06:38.279 --> 09:06:54.360
in your thighs. But I don't think we perhaps will

2091
09:06:54.440 --> 09:07:07.959
give enough attention to advighs. Perhaps we don't acknowledge how

2092
09:07:08.080 --> 09:07:30.000
important our thighs are to our lives, how much they

2093
09:07:30.040 --> 09:07:43.480
actually do for us all for our lives. And it

2094
09:07:44.160 --> 09:07:49.279
may seem to sound really weird, but I think that

2095
09:07:49.480 --> 09:07:57.360
all of our body parts, especially our thighs, need some TLC,

2096
09:08:00.720 --> 09:08:13.879
a bit of love shown, a bit of acknowledgement. Thank you,

2097
09:08:17.040 --> 09:08:29.559
gratitude for our thighs do for us. And I know

2098
09:08:29.720 --> 09:08:35.800
this may sound a bit strange. Maybe you think, why

2099
09:08:35.879 --> 09:08:38.559
am I surely how I should be out in the

2100
09:08:38.639 --> 09:08:47.160
garden hugging a tree or something. Well, it's hard to

2101
09:08:47.239 --> 09:08:50.440
set a microphone up on a tree. That's why I'm

2102
09:08:50.480 --> 09:08:53.319
doing this indoors. Otherwise I would be outside hugging a tree.

2103
09:08:54.519 --> 09:09:03.319
Now I can't see the television from the tree. If

2104
09:09:03.319 --> 09:09:08.680
you move down to your knees gain such an important part.

2105
09:09:13.000 --> 09:09:18.120
And I think we don't necessarily I'll speak for myself here,

2106
09:09:20.599 --> 09:09:25.680
I don't necessarily appreciate all that my knees do for

2107
09:09:25.800 --> 09:09:32.279
me until I have a problem with my knee. It's occasionally,

2108
09:09:32.360 --> 09:09:37.319
if I ever maybe i'll bash it, or it's aching

2109
09:09:37.519 --> 09:09:43.879
for some reason. It's then that I realize how much

2110
09:09:44.000 --> 09:09:47.639
it does. You know, the benefit of being able to

2111
09:09:48.599 --> 09:09:57.800
use my legs without any kind of physical discomfort is

2112
09:09:58.639 --> 09:10:07.360
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2113
09:10:08.480 --> 09:10:15.480
You know that's comfort. But as you focus on your knees,

2114
09:10:17.639 --> 09:10:23.279
regardless of how your knees feel, you can have that

2115
09:10:23.559 --> 09:10:29.720
sense of gratitude and love to your knees for all

2116
09:10:29.839 --> 09:10:42.040
that they do for you, and you can still have

2117
09:10:42.239 --> 09:10:46.360
that attention on your thighs and maybe notice how your

2118
09:10:46.480 --> 09:11:00.519
thighs feel, maybe noticed that they are relaxing more deeply

2119
09:11:07.279 --> 09:11:11.720
as you focus now on the bottoms of your legs,

2120
09:11:12.239 --> 09:11:18.000
your shins, and your calf muscles, the bones between your

2121
09:11:18.959 --> 09:11:24.639
knees and your feet incorporate, and of course your ankles

2122
09:11:26.959 --> 09:11:38.080
so important. Anyone that's had even like the slightest sprain

2123
09:11:38.199 --> 09:11:45.120
of an ankle knows how how much we take our

2124
09:11:45.360 --> 09:11:53.919
ankles for granted. And it's kind of strange in a

2125
09:11:53.959 --> 09:11:59.559
way when you think that. You know, logically, our wrists

2126
09:11:59.720 --> 09:12:02.559
are a lot thinner than the rest of our arms,

2127
09:12:03.720 --> 09:12:07.279
which is okay, it doesn't can't see any problem with

2128
09:12:07.360 --> 09:12:12.760
that because we're just picking stuff up. But our ankles

2129
09:12:14.559 --> 09:12:24.519
so much thinner than the rest of our legs, and

2130
09:12:24.639 --> 09:12:29.160
from a physics perspective or logical even it doesn't really

2131
09:12:29.239 --> 09:12:36.480
make sense that all this weight would ultimately be resting

2132
09:12:37.519 --> 09:12:47.519
on your ankles then leading to your feet that thin area,

2133
09:12:49.000 --> 09:12:58.599
thin bone. Yeah, it does so much great work. Supports us,

2134
09:12:58.680 --> 09:13:08.639
supports our body for a lifetime, helps us to balance,

2135
09:13:10.879 --> 09:13:23.680
It helps you to get around and be mobile and

2136
09:13:23.720 --> 09:13:31.480
there's the calf muscles. Of course, when I was younger,

2137
09:13:31.839 --> 09:13:35.160
I couldn't see the point in calf muscles didn't seem

2138
09:13:35.199 --> 09:13:40.279
to do anything. Okay, if I walked around on tiptoes,

2139
09:13:41.080 --> 09:13:44.919
then my calf muscles get some work. But of course

2140
09:13:45.000 --> 09:13:49.120
that's not true. The calf muscles are being used whenever

2141
09:13:49.199 --> 09:14:01.120
we use our legs, and your shins there to protect

2142
09:14:03.120 --> 09:14:11.760
your lower legs, shaped in a way, almost as a

2143
09:14:11.839 --> 09:14:24.080
protector for the bone, leading of course to your ankles

2144
09:14:27.480 --> 09:14:34.040
and your feet. But we're not going to focus on

2145
09:14:34.160 --> 09:14:36.239
your feet. We're just going to focus on the legs.

2146
09:14:38.360 --> 09:14:42.959
I realize that now that I've mentioned your feet, it

2147
09:14:43.120 --> 09:14:48.000
probably focuses on them anyway, So maybe I should focus

2148
09:14:48.080 --> 09:14:53.919
on your feet a little bit. You can have them

2149
09:14:53.959 --> 09:14:59.480
in your awareness the same as you have your thighs

2150
09:14:59.760 --> 09:15:04.080
in your awareness. Even though we haven't been focusing on

2151
09:15:04.239 --> 09:15:10.440
your thighs a few minutes, we've been focusing on your ankles,

2152
09:15:16.160 --> 09:15:31.360
there's still that sensation of comfort in your thighs, and

2153
09:15:31.440 --> 09:15:40.879
there's that movement of energy because the thighs hold lots

2154
09:15:40.919 --> 09:15:46.440
of different sensations. Of course, there's the muscles, the big,

2155
09:15:46.800 --> 09:15:58.879
strong muscles that we have in our thighs. But the

2156
09:15:59.080 --> 09:16:05.040
skin on the outside of the thighs, as in the

2157
09:16:05.199 --> 09:16:10.760
outside of all of our body, can be very sensitive,

2158
09:16:14.680 --> 09:16:27.879
sensitive to the touch, sensitive to temperature. And inside your

2159
09:16:28.000 --> 09:16:35.440
thighs the bones, there's the muscle, there's the blood, vessels,

2160
09:16:35.599 --> 09:16:41.400
the arch trees, to all this stuff that's inside your thighs.

2161
09:16:45.839 --> 09:16:49.199
I guess sometimes it'd be nice if you could actually

2162
09:16:49.239 --> 09:16:56.680
put your fingers inside your thighs and a message, so

2163
09:16:56.760 --> 09:17:00.319
you can message on the outside, of course, but to

2164
09:17:00.360 --> 09:17:03.519
be able to get deep into the muscles and to

2165
09:17:03.599 --> 09:17:08.680
be able to just massage inside your thighs, message in

2166
09:17:08.760 --> 09:17:17.400
the bones of your leg, massage in all the veins,

2167
09:17:17.599 --> 09:17:27.800
and just gently healing your thighs, and you could move

2168
09:17:28.000 --> 09:17:35.360
down message and inside your knees, just message in those bones,

2169
09:17:36.400 --> 09:17:43.400
but with healing fingertips, spreading that healing energy deep into

2170
09:17:43.519 --> 09:17:52.919
the choice of your knees. Of course, there's the back

2171
09:17:53.160 --> 09:17:58.319
of your your knee, or the inside crease where your

2172
09:17:58.400 --> 09:18:06.160
knee is. It's a very sensitive area, very that's very

2173
09:18:06.279 --> 09:18:11.040
nice when you stroke it. That might be because it's

2174
09:18:11.080 --> 09:18:16.400
an area that's not really touched very often. It's almost

2175
09:18:16.480 --> 09:18:22.760
like a hidden part, that crease in your legs. It's

2176
09:18:22.839 --> 09:18:30.080
almost like a part that has a sensitivity, which is

2177
09:18:30.120 --> 09:18:41.080
a little bit different. Of course, it's protected by your legs,

2178
09:18:48.440 --> 09:18:52.720
So you can imagine putting your fingers into that crease

2179
09:18:53.599 --> 09:19:02.680
in your legs. Fold in between your legs, you can

2180
09:19:02.800 --> 09:19:08.319
just message with your fingertips. Imagine your fingertips going inside,

2181
09:19:10.000 --> 09:19:18.519
message in the muscle tissue. You can of course feel

2182
09:19:18.639 --> 09:19:32.319
the bones of your knees healing through your fingertips, and

2183
09:19:32.400 --> 09:19:38.040
then as you go down to your calf muscles, and

2184
09:19:38.160 --> 09:19:40.839
that's the part I'd like to be able to really

2185
09:19:41.720 --> 09:19:48.000
put my fingertips deep inside my calf muscles, message in

2186
09:19:48.480 --> 09:20:03.080
every single tissue of that muscle, healing every part, and

2187
09:20:03.160 --> 09:20:10.360
then doing the same for my shins, massage and gently

2188
09:20:10.559 --> 09:20:17.680
stroking the bones, gently stroking them, hewing a loving way,

2189
09:20:19.000 --> 09:20:25.400
because they deserve to be treated as the precious bones

2190
09:20:25.440 --> 09:20:30.199
that they are. Our legs are so precious as in

2191
09:20:30.279 --> 09:20:35.400
all the other parts of our body, and more precious

2192
09:20:35.480 --> 09:20:49.239
of anyture on the planet. When when you start to

2193
09:20:50.800 --> 09:21:01.800
think about your legs in this way, it can change

2194
09:21:01.959 --> 09:21:11.440
your perspective. It might sound a bit a bit silly

2195
09:21:11.599 --> 09:21:17.199
to start with the idea of having love for your legs,

2196
09:21:18.639 --> 09:21:26.279
showing appreciation for your thighs. Want them to be able

2197
09:21:26.319 --> 09:21:33.480
to put your hands in your thighs, the massage the

2198
09:21:33.680 --> 09:21:39.519
muscles and the bones, and to get your fingers deep

2199
09:21:39.639 --> 09:21:49.400
in there, releasing all tension. Just to show how much

2200
09:21:49.519 --> 09:21:56.959
you care about your legs, how much you care for

2201
09:21:58.080 --> 09:22:06.080
what your legs do for you regularly, your knees, your calves,

2202
09:22:07.360 --> 09:22:19.639
your ankles, the strength of your ankles, considering how thin

2203
09:22:19.800 --> 09:22:23.400
they are compared to the rest of your legs, especially

2204
09:22:23.480 --> 09:22:38.120
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

2205
09:22:39.400 --> 09:22:49.080
Your ankles are truly a gift because of what they

2206
09:22:49.239 --> 09:23:01.120
do for you, supporting all that weight, regardless how what

2207
09:23:01.440 --> 09:23:07.319
weight you are, even if you're only eight stone, there

2208
09:23:07.400 --> 09:23:10.480
still a lot of weight for these little ankles.

2209
09:23:14.080 --> 09:23:14.959
Now, I'm a lot.

2210
09:23:15.040 --> 09:23:25.000
Heavier than eat stone double back, yet my ankles support

2211
09:23:25.040 --> 09:23:25.839
my body.

2212
09:23:26.279 --> 09:23:26.879
All the time.

2213
09:23:30.639 --> 09:23:33.639
Whether they do give off a sigh of relief when

2214
09:23:33.680 --> 09:23:38.760
I sit down, as in fact my whole legs do.

2215
09:23:42.440 --> 09:23:47.879
My feet feet also go, my toes clap.

2216
09:23:49.080 --> 09:23:49.839
I'm so happy.

2217
09:24:09.639 --> 09:24:18.800
Your legs really are amazing, and I know there talking

2218
09:24:18.839 --> 09:24:25.120
about talking about your legs is probably possibly one of

2219
09:24:25.239 --> 09:24:29.559
the most most boring things I've ever heard anyone say

2220
09:24:30.480 --> 09:24:37.919
possibly you're boring or not. Everything I said is true.

2221
09:24:40.400 --> 09:25:00.239
Your legs are amazing. Your legs deserve not just respect, Yeah,

2222
09:25:01.080 --> 09:25:13.400
they deserve to relax deeply. They deserve to take some

2223
09:25:13.599 --> 09:25:37.599
time out of the day to just lego completely. The

2224
09:25:37.839 --> 09:25:55.639
legs really can relax. And because the legs are so

2225
09:25:56.680 --> 09:26:01.080
such a most you know, very important part of your

2226
09:26:01.160 --> 09:26:05.319
body and your relax relegs, the rest of your body

2227
09:26:06.000 --> 09:26:24.760
also naturally follows in that journey of comfort. I can

2228
09:26:24.879 --> 09:26:29.839
feel it in my hips. My hips feel really loose,

2229
09:26:33.120 --> 09:26:33.959
and also.

2230
09:26:33.839 --> 09:26:34.959
My lwer back as well.

2231
09:26:36.959 --> 09:26:42.720
My lower back really feels it feels stretched, even though

2232
09:26:42.720 --> 09:26:46.360
I'm just sitting in a chair and there's no stretching

2233
09:26:49.080 --> 09:26:52.239
as far as I'm aware that I'm doing. It's almost

2234
09:26:52.279 --> 09:26:56.080
as if the muscles are just relaxed so much that

2235
09:26:56.199 --> 09:27:05.120
there is a natural stretch. The tension has reduced a lot.

2236
09:27:21.480 --> 09:27:24.559
And I'm now going to count down from ten down

2237
09:27:24.639 --> 09:27:31.239
to one, and you can continue.

2238
09:27:32.480 --> 09:27:59.040
To fill wonderfully relaxed ten nine, eight, seven, six, five.

2239
09:28:03.360 --> 09:28:07.480
Four three.

2240
09:28:11.480 --> 09:28:32.080
Tube what relax. So I'm just going to count down

2241
09:28:33.639 --> 09:28:38.319
and fire down to one, and as a countdown, if

2242
09:28:38.360 --> 09:28:45.440
you just focus on the numbers, just the numbers counting down,

2243
09:28:46.480 --> 09:28:50.440
and notice how you feel.

2244
09:28:52.720 --> 09:28:53.919
In this moment.

2245
09:28:55.360 --> 09:28:59.680
As you hear the numbers counting down, knowing that those

2246
09:28:59.800 --> 09:29:12.959
numbers counting down represent you feeling calmer, not just in

2247
09:29:13.040 --> 09:29:21.400
your body, but also relaxing your mind. I just notice

2248
09:29:21.440 --> 09:29:27.480
how you feel. There's nothing to do, there's nothing to say,

2249
09:29:28.160 --> 09:29:45.239
there's nothing to think about starting with number five, four,

2250
09:29:54.720 --> 09:30:30.480
three two one. So as you notice the gradual letting

2251
09:30:30.639 --> 09:30:39.080
go with the tension in your body, you may also

2252
09:30:39.680 --> 09:30:45.120
begin to notice and be aware of how your mind

2253
09:30:46.239 --> 09:30:54.160
is starting to slow down. This is just a natural

2254
09:30:55.000 --> 09:31:02.959
thing that happens. It's not really a special procedure. It's

2255
09:31:03.040 --> 09:31:08.360
just natural because as your body relaxes, your mind also

2256
09:31:09.120 --> 09:31:13.959
starts to relax. And the more your mind relaxes, the

2257
09:31:14.120 --> 09:31:19.519
more your body relaxes. It's just a continuous circle of relaxation.

2258
09:31:25.599 --> 09:31:26.080
And there's that.

2259
09:31:27.319 --> 09:31:35.199
Calmness that comes from relative quietness. You know, even even

2260
09:31:35.199 --> 09:31:42.160
if this background sounds either your side online, it's still

2261
09:31:42.680 --> 09:31:47.959
going to be quite calm. You know, you haven't got

2262
09:31:48.000 --> 09:31:53.160
the television on, there's no music in the background, unless

2263
09:31:53.160 --> 09:32:00.599
you're listening to the recorded with music. Of course, you're

2264
09:32:00.800 --> 09:32:02.919
very likely not going to be sitting in a room

2265
09:32:02.959 --> 09:32:07.519
with other people. Of course you might be, but generally

2266
09:32:07.720 --> 09:32:10.800
it's more ideal if you can do this on your own,

2267
09:32:12.519 --> 09:32:22.599
so no distractions, and when you stop thinking about stuff,

2268
09:32:29.160 --> 09:32:39.440
relaxation automatically rises, a sense of comfort starts to grow,

2269
09:32:43.959 --> 09:32:50.639
and without trying to build it up into something fantastical,

2270
09:32:54.440 --> 09:33:03.160
something magical, this is just a natural process, something that's

2271
09:33:04.360 --> 09:33:14.080
easy to accomplish. In fact, it's almost the sense of

2272
09:33:14.319 --> 09:33:21.599
relaxing completely happens really when you put no effort into it.

2273
09:33:22.639 --> 09:33:28.319
It's not something that you can really force. It's something

2274
09:33:28.480 --> 09:33:39.199
that happens naturally. And part of the process of this

2275
09:33:39.519 --> 09:33:51.440
recording and others is simply two allow you to take

2276
09:33:51.519 --> 09:34:06.400
advantage of this space, this time, to just let go,

2277
09:34:09.519 --> 09:34:17.760
to just be here, to be in tune with how

2278
09:34:17.839 --> 09:34:31.239
you feel, yet with the intention of wanting to relax

2279
09:34:31.360 --> 09:34:42.680
deeply and maybe even to fall asleep, depending on what

2280
09:34:42.879 --> 09:34:49.040
it is that you wish for yourself in this moment.

2281
09:34:56.000 --> 09:35:05.360
As we know, relaxing is the majority of the process

2282
09:35:05.480 --> 09:35:10.680
of fallen asleep. The actually falling asleep part is the

2283
09:35:10.800 --> 09:35:18.599
tiny bit at the end. The deeper relaxed you become

2284
09:35:22.559 --> 09:35:40.519
the easier you find yourself drifting. You can also, if

2285
09:35:40.559 --> 09:35:51.400
you choose, stay focused on my voice and really enjoy

2286
09:35:57.360 --> 09:36:26.480
the process, gradually relaxing each muscle in your body effortlessly

2287
09:36:33.519 --> 09:37:00.919
and just observing the sensation. I'm letting go completely this

2288
09:37:01.239 --> 09:37:10.120
time on account from six down to one, and you

2289
09:37:10.239 --> 09:37:17.800
can notice your mind calming down more.

2290
09:37:18.919 --> 09:37:33.000
With each number you hear me say, naturally feeling calm

2291
09:37:33.519 --> 09:37:34.480
and slow.

2292
09:37:38.239 --> 09:40:33.959
To beeaceful, six, five, four, what be aware?

2293
09:40:37.279 --> 09:40:39.599
How you mind to suit.

2294
09:40:41.680 --> 09:40:46.639
Right down, sinking.

2295
09:40:48.720 --> 09:41:09.040
Deeply into vexation. And as you focus on your mind,

2296
09:41:09.360 --> 09:41:22.160
you may notice that there's some thoughts still there, maybe

2297
09:41:22.360 --> 09:41:27.839
some stubborn thoughts that for some reason.

2298
09:41:30.599 --> 09:41:39.160
Perhaps need your attentions.

2299
09:41:39.239 --> 09:41:40.440
What you can do is.

2300
09:41:45.959 --> 09:41:47.879
Send love to those thoughts.

2301
09:41:51.199 --> 09:42:02.040
Sprinkle those thoughts good love, I do petals from a flower.

2302
09:42:03.080 --> 09:42:10.919
Just sprinkle over them petals gok love towards those thoughts,

2303
09:42:11.559 --> 09:42:13.959
to let those thoughts.

2304
09:42:13.839 --> 09:42:14.279
Know that.

2305
09:42:16.639 --> 09:42:22.639
Not abandon the number, you just need them, to require

2306
09:42:22.760 --> 09:42:33.879
them to just calm down, slow downlands down.

2307
09:42:37.519 --> 09:42:38.040
And now.

2308
09:42:45.800 --> 09:42:50.519
So as you focus on those the meaning thoughts, and

2309
09:42:50.720 --> 09:42:56.519
to countdown this time from seven down to one, each

2310
09:42:56.720 --> 09:43:12.559
number to mention, sprinkling those flower petals of love kindness, gratitude.

2311
09:43:15.680 --> 09:43:23.680
I heard these thoughts, which will allow them to just

2312
09:43:25.160 --> 09:43:40.160
not away and relax deeply. Give a number. Those thoughts

2313
09:43:40.279 --> 09:43:57.680
will become more and more relaxed starting with number seven.

2314
09:44:48.639 --> 09:45:44.519
Four assassssssssssssssssssssssssssssssssssssssta.

2315
09:46:06.720 --> 09:46:30.000
What now, let's just how.

2316
09:46:36.000 --> 09:46:41.680
Do ething in you biding.

2317
09:46:55.000 --> 09:46:55.919
On your head.

2318
09:47:02.199 --> 09:47:09.040
Is the more extras on, the more relaxed the body

2319
09:47:10.000 --> 09:47:31.879
and my love k this on my hands and things.

2320
09:47:37.760 --> 09:47:54.480
Nothing you need to do as thetention this thing. M's

2321
09:47:54.720 --> 09:48:29.480
just a note to say, I just SAMs you ms.

2322
09:48:33.639 --> 09:48:36.400
O mind fs.

2323
09:49:09.559 --> 09:49:10.720
M yeah.

2324
09:49:18.199 --> 09:49:18.239
M.

2325
09:49:21.559 --> 09:49:22.360
Do you think