May 26, 2025

(no music) (10 hours) BODY SCAN - Relax & Sleep Hypnosis Daily #222 (26th May 2025)

(no music) (10 hours) BODY SCAN - Relax & Sleep Hypnosis Daily #222 (26th May 2025)
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name's Jason

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new Land. Please only listen when you can safely close

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your eyes. This is going to be a body scin

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so I'd like you just to get yourself comfortable, sitting

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down in a chair that supports your body or lying

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down on a flat, comfortable surface. There really isn't anything

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for you to do. Just listen to my voice. You

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can close your eyes if you want to, where you

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can lead them open. I'm going to ask you whether

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your eyes are open or closed. Is just to look up.

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So of course, if they're open, look up, maybe without

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moving your head, looking up towards the ceiling. If your

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eyes are closed, still do the same thing, moving your

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eyeballs upwards, just gently. You're not straining, just gently pointed upwards.

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And notice how that relaxes your eyes. You may feel

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the need to just let your eyes go back to

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how they were, which relaxes your eyes even more. Notice

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in any sounds around, maybe you can hear stuff. On

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my side. It's quite windy outside. Vinnie's on the floor

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playing around, so you may hear him, or you may

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have sounds where you are, and it doesn't need to

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be silent, because this is just a relaxation session. It's

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just an opportunity to take a few minutes break from

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the day and allow yourself to just sink into that

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natural comfort that we all carry within us, because we

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were all born with the ability to relax easily and naturally.

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Just look at a baby, how easily a baby just

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falls asleep or feels relaxed. Noticing your face, the skin

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on your face. Maybe you can even feel a slight

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breeze on your skin, noticing your jaw, h your mouth.

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Perhaps you can hear the birds singing or Vinny bunching away.

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If you still got your eyes open, maybe you can

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see what's around you. Perhaps you can even notice the

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temperature on your hands as well as your face, and

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maybe you're if you've got a short sleeved t shirt on,

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maybe you can feel that temperature on your arms. I

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was going to say, if you've got shorts on, you

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could perhaps feel it on your legs, But I realize

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I'm then moving into going through lots of different wardrobe potentials.

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There's no idea for me to know what you're wearing.

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You might be dressed as an astronaut. I don't know

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who has no way of knowing, although that would be

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kind of strange, I guess unless you are actually an

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astronaut deciding to relax. I think I'd need some relaxation

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after traveling through space. Probably need a nice meal as well.

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And as you scan your body, just go through your body.

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Notice in the different parts of your body, like your hands,

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your feet, your elbows and your knees, your legs, your arms,

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your lower back and your stomach, the middle of your back,

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your ribs, your upper back and your chest, your shoulders,

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the back of your neck, and maybe all the way

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down your spine. Sometimes it's worth just moving your body

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slightly in order to get more in touch with how

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that particular part feels more relaxed, and noticing how your

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mind is. How does your mind feel? Is there lot

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of activity or is it now starting to quiet down?

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Or are you struggling to get your the idea of

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an astronaut sitting in a chair listening to this recording

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out of your head. Maybe it's tickled your funny bone.

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Where is the funny bone? Because when I was growing up,

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laced to hit you like bang my elbow and they go,

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oh you just you just bashed your funny bone. Well,

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there's nothing funny about it because it hurt. Why is

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that funny? She said, Well, look around, everyone's laughing. I said,

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but I'm not laughing. They said, yeah, it's not funny

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for you. Enough, that was a teacher. So as your

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mind slowed down, how does your mouth feel, your tongue,

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your teeth, your gums, a chin. Maybe just open your

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mouth a little bit, not like really wide. I you're

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trying to eat a massive burger or a huge subway sandwich,

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or maybe three sausage rolls or squashed on top of

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each other. I think I need to eat. I think

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I'm a bit hungry. Keep thinking of food. The astronauts

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now turned into an icing astronaut that you perhaps would

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get on top of a cake. Now thinking about cake. Yeah,

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I'm a little bit hungry. But it's something nice about relaxing.

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You're taking a break from taking things seriously. I do

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realize life has a lot of serious stuff, but I

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think it's necessary, like super important, imperative. I haven't used

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the word imperative before. That we all take time out

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from life, from anything that's going on, just take a

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step back. I don't know why I've never used imperative.

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This is never popped up in a conversation. There's a

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lot of words like that that I don't use that

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I do know. I feel quite basic person, use very

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basic language when I talk. Yeah, I think it's very

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important though, that all of us can take a step back,

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and it doesn't have to be a step back and

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be a step to the side. It doesn't even literally

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need to be a step I mean, don't actually have

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to physically step back, but in your mind, almost removing

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yourself from all that stuff, whatever that stuff is, and

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sometimes even allowing that those thoughts and those concerns, maybe worries,

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to just quiet and down, even for just five minutes,

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can really have a positive effect. You don't necessarily have

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to think about astronauts made of icing. Listening to this

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recording and just wondering, can you get a different flavored icing?

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Because I've seen a lot of cakes. I've eaten quite

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a few cakes, and I've been to a few weddings

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and stuff. The ic in I suppose you, but I'm

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just thinking of the iced figures there always seem to

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be kind of made of the same kind of flavor.

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I never had a mint one or banana flavored one.

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I don't think I've even had banana flavored ice in,

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just normal icin that covers a cake. Hmm. And some

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I might think, well, that's all very well, but why

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are you talking about cakes and banana flavored icing. Well,

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the reason for that is that's just where my mind went.

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But also that's kind of part of taking a break,

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a step back, a short mini holiday from reality. I

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guess there's nothing wrong with reality. There's also equally nothing

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wrong with stepping back just for five minutes or ten minutes,

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give yourself time to regenerate, because sometimes just a small

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amount of relaxation really can make a difference, just in

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the same way as on a really really hot day,

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taking a cold shower can really cool you down. Works

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even better when it's cold on a cold day as well,

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but probably not want to do that, or springing cold

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water on your face on a really warm day. I

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remember early eighties and it was so hot outside, and

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I was with my two brothers and we were basically

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filling our waters water bottles up and squirting them at

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each other, squatting water over at each other, and the

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wall was drying instantly, and some people might think, well,

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that's a suppose. It's a fairly pleasant story, and it

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does kind of fit together with you talking about splashing

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water on yourself and maybe cooling down on a hot day,

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taking a break from you know, the reality of the

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heat and taking a step back. I guess in a way,

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but what's that got to do with this recording? What's

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they got to do with a body scan? And I

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suppose my answer to that would be I'm not sure.

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I guess there's lots of different ways of doing a

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body scan. You can focus on each part of your

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body without trying to cause each part of your body

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to relax deeply. Alternatively, you can focus on different parts

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of your body with the expectation that each individual part

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of your body will relax even further. And there's other

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ways where you can do a body scan where you

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could focus on instead of going from your head down

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to your toes, you could focus randomly, but on your

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own body days and different parts of your body. I mean,

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you focus on other people's parts of their body, but

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that would be I'm not sure how that would work,

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might work well, especially if you focus on someone that's relaxed,

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someone that you know that's really a relaxed person. You

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can just imagine how their back feels, or how their

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shoulders feel, how their stomach feels, how relaxed their mind feels,

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which could also cause you to feel relaxed. Just notice

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how you feel now compared to how you felt before

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you started listening to this recording, before you started listening

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to my squeaky voice. And that brings me to the

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end of the recording. I need to go and get

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some food, So thank you for listening. Remember to be

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kind to yourself, because you do deserve to be happy.

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Be gentle with yourself. You deserve to feel safe, lots

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of love. Bye. Relax in a more deep and meaningful way.

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Maybe in a way that can not just allow you

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to feel armor now and throughout the time we spend

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together here, not just relaxed at the end of the

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

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of comfort and peace, but also I think it would

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be nice to have those feelings of relaxation continue for

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longer after the recording has ended, so that you can

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still benefit from listening to my voice, maybe in a

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

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especially if you find like some people do and myself

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as well. I sometimes I find one particular recording that

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really resonates with me, and I just listen to it

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

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

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

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

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

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

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

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to her in the morning and in the evening. And

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I knew before even pressing the play button that since

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

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the days of CD players press the play button. I fact,

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

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lie down on the bed and then even without necessarily

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

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

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and the muscles just almost went into automatic relaxation, and

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I remember my mind would slow down. 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 maybe listen every day. And something that I

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do which you may not realize by listening, is when

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

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affected by the words that I say. So if I

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said to you, focus on your feet, notice your feet relaxing,

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I will be focused on my feet. I will be

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

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and maybe notice the difference between each hand, perhaps notice

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the the air in the room, the temperature of the

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room on the backs of your hands. You may start

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to notice what almost feels like a very light berrier,

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even though there may not be any type of breeze

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at all where you are right now, and as you

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

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relaxed my hands are feeling now and when it comes

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to potentially drifting off to sleep, which may be the

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

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

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

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then I carry on talking. It's only when I listen

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

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I don't remember snoring. I remember talking. This snoring was

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a pig turned up. That's why I sound like when

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I snare and I get really into the whole experience.

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

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

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I have noticed more and more that the more relaxed,

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

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

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you to breathe easier without necessarily focusing on your breath. However,

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being able to.

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Yeah notice the ease.

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In which you breathe so naturally, You breathe so very

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easily and smoothly. Whenever I imagine my breathing improving, when

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

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beautiful field with trees and flowers producing all that life

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

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taking some time away from everything, enjoying that feeling of

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peace serenity with a joyful heart. Time seems to just

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

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unattacked to any thoughts whatsoever in this moment, completely free

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00:40:01.639 --> 00:40:53.039
noticing that your mind has slowed down. Slowed down because

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00:40:53.199 --> 00:41:21.800
nothing really requires your attention, you can enjoy the physical

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00:41:22.119 --> 00:41:39.280
sensations of allowing the stress to rip out of your body,

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to appear out of every part of your body being

243
00:42:04.440 --> 00:42:43.119
released from your brain, hung your mind slowly but surely,

244
00:42:49.960 --> 00:43:27.320
the muscles in your legs relax res so very deeply,

245
00:43:37.119 --> 00:44:08.159
res so deeply, and the feelings, the pleasant feelings in

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your arms and shoulders deepening each part of your body

247
00:44:36.079 --> 00:45:14.519
further and deeper and deeper, noticin the feelings in the

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00:45:14.559 --> 00:46:14.480
back of your neck, the feelings in your wrists, muscles

249
00:46:16.559 --> 00:47:07.599
in front of your body, I all say, feeling peaceful, deeply,

250
00:47:10.840 --> 00:47:33.840
there's a sense of peace spreads through your very core.

251
00:47:51.639 --> 00:48:11.559
Even when you focus on your mind, her mind becomes

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be and slower, even deeper, relaxing, so very slow. His

253
00:49:41.199 --> 00:50:37.840
stomach he's forin you's stomach, your back. Notice Notice how

254
00:50:38.119 --> 00:50:56.239
relaxed you'd now fear in the hole of your back.

255
00:51:21.239 --> 00:51:30.440
Your spy from your brain all the way down the

256
00:51:30.440 --> 00:51:41.159
middle of your back, sending and receiving millions of messages

257
00:51:41.880 --> 00:53:08.360
every day, deep comfort increasing, deep playing, rid y meslegs,

258
00:53:12.239 --> 00:53:21.519
spreading those signals down a spine or cord into air.

259
00:53:21.760 --> 00:53:41.199
Every part of your body, your shins and your calf, muscles,

260
00:54:08.400 --> 00:54:37.920
your elbows, Feelings of peace and tranquility spreading through your body,

261
00:54:42.920 --> 00:54:59.159
tips of your toes, to your eyes, your fingers, all

262
00:54:59.199 --> 00:55:45.000
the way to your lower back. Letting go, reatink peace,

263
00:56:00.840 --> 00:56:31.480
drifting mind, just wandering away, happy to let go, let

264
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go completely, let go, so tranquil, the whole body, enjoying

265
00:57:37.000 --> 00:59:53.960
a sense listening God he for more peace. Four, enjoy

266
00:59:58.320 --> 01:00:43.320
the space, this space of peace and safety. So fary, relaxed,

267
01:02:13.079 --> 01:02:37.840
letting go. Maybe we can just focus on the different

268
01:02:38.199 --> 01:03:12.960
parts of your body, just to notice a forehead and

269
01:03:13.199 --> 01:04:19.719
your eyes ito so lose, noticing the sense of complete freedom,

270
01:04:31.719 --> 01:06:24.119
absolute freedom PRIs prifa Pea's for energy peace, to breathe

271
01:06:28.000 --> 01:07:38.880
such easy loose. You may have or may not have

272
01:07:39.079 --> 01:08:46.039
noticed your mind drifting peaceful, moveingly, even more deeply in

273
01:08:46.119 --> 01:09:33.680
the direction of total blissful peace, bliss for pace, terrest,

274
01:10:21.640 --> 01:11:41.399
total peace. Come so calm, letting go peace with mind

275
01:11:43.680 --> 01:12:47.920
rexed forty so relaxed, so relaxed. Your body feels almost invisible,

276
01:13:03.079 --> 01:13:48.039
so the very relaxed. I'm peaceful, so peace relax liqa,

277
01:14:23.560 --> 01:14:29.800
And you could start to notice that you are feeling

278
01:14:30.159 --> 01:14:41.439
more relaxed, even though I've not purposely focused your mind

279
01:14:42.359 --> 01:14:49.960
upon that sense of physical comfort that is growing within

280
01:14:50.039 --> 01:15:03.279
you throughout your body, and your mind starts to slow down,

281
01:15:04.119 --> 01:15:11.359
and that could be almost in recognition of I guess

282
01:15:11.720 --> 01:15:24.239
my speech not being particularly fast, and things just generally

283
01:15:25.880 --> 01:15:36.920
feel calmer. Just by listening to my voice, you give

284
01:15:37.000 --> 01:15:43.880
yourself an opportunity to take a break from the day,

285
01:15:46.039 --> 01:15:53.560
take a break from your life as it is, and

286
01:15:53.680 --> 01:16:01.439
to give yourself a rest, giving yourself permission to take

287
01:16:01.520 --> 01:16:07.079
some time off and to allow your body to relax

288
01:16:08.800 --> 01:16:16.960
and allow your mind to slow down, which in turn

289
01:16:19.319 --> 01:16:24.399
releases the tension and he stresses that you had in

290
01:16:24.439 --> 01:16:34.279
your body. It's almost as if the parts of your

291
01:16:34.279 --> 01:16:46.319
body just open up, allowing the negativity out and at

292
01:16:46.359 --> 01:16:54.640
the same time replacing that negativity with positive heathing energy,

293
01:16:57.720 --> 01:17:02.319
which then fills your body up and your mind to

294
01:17:03.960 --> 01:17:22.359
also starts to appreciate those feelings of increasing confidence, an

295
01:17:22.439 --> 01:17:39.560
almost uplifting feeling, positive healing, an energy that spreads through

296
01:17:39.600 --> 01:17:50.279
your body like a wave of comfort, and all this

297
01:17:50.600 --> 01:18:02.680
comes and just allowing yourself a few minutes, maybe half

298
01:18:02.720 --> 01:18:06.560
an hour, however long you want it to be, to

299
01:18:06.880 --> 01:18:20.720
just rest and allow your mind and your body to

300
01:18:20.800 --> 01:18:37.880
almost reset itself to the settings of comfort and relaxation, calmness,

301
01:18:41.680 --> 01:18:51.079
which allows more room for feelings of pleasure and happiness

302
01:18:55.079 --> 01:19:04.199
to move around your body and into your mind, almost

303
01:19:04.720 --> 01:19:09.319
as if your mind and your body are sinking together,

304
01:19:13.560 --> 01:19:23.319
almost mirroring each other, with that growing positivity and calmness.

305
01:19:28.319 --> 01:19:35.560
And it feels nice. It really does feel nice to

306
01:19:35.720 --> 01:19:41.520
know that you are the one that has allowed yourself

307
01:19:44.880 --> 01:19:57.119
to feel more comfort and to experience more of this

308
01:19:58.920 --> 01:20:12.960
deep real life vexation spreading throughout your body, and as

309
01:20:13.000 --> 01:20:20.560
I focus on each part of your body, you can

310
01:20:20.680 --> 01:20:34.840
notice that that part becomes even more relaxed just by

311
01:20:35.199 --> 01:20:44.359
focusing on it. It becomes even more calm and comfortable,

312
01:20:46.880 --> 01:20:54.960
just by focusing. And as I move down your body,

313
01:20:56.239 --> 01:21:03.560
starting at your head, the parts that you've already focused

314
01:21:03.600 --> 01:21:13.119
on will continue to relax deeply, and those parts that

315
01:21:13.199 --> 01:21:24.880
we've not yet focused on or just automatically release any

316
01:21:25.279 --> 01:21:39.720
remain intention in anticipation of even more comfort about to come. Now,

317
01:21:41.920 --> 01:21:48.159
I'm going to start by focusing on your forehead. Just

318
01:21:48.279 --> 01:21:58.119
being aware the feelings of your forehead and any background sounds,

319
01:22:00.159 --> 01:22:05.319
mister Herbert the pigeon can just allow you to feel

320
01:22:05.359 --> 01:22:15.399
even more relaxed. Just means you're in the moment. This

321
01:22:15.520 --> 01:22:20.680
isn't this isn't a sterile environment. This is the world.

322
01:22:24.079 --> 01:22:30.119
I live in the countryside, so there's lots of nature

323
01:22:30.680 --> 01:22:41.199
sounds around. So as you focus on your forehead, just

324
01:22:41.439 --> 01:22:51.479
notice how it becomes even more relaxed as you focus

325
01:22:51.520 --> 01:23:00.520
only on my voice and that part of your body.

326
01:23:01.159 --> 01:23:09.479
Moving down to your eyes, focusing on your eyes, noticing

327
01:23:11.920 --> 01:23:21.640
how your eyelids feel so heavy yet so light at

328
01:23:21.680 --> 01:23:28.159
the same time, and all the muscles around your eyes,

329
01:23:28.399 --> 01:23:42.880
relaxing completely, moving your focus down to your mouth, your lips,

330
01:23:43.279 --> 01:23:49.920
your tongue, your teeth, and your gums, the whole of

331
01:23:50.079 --> 01:24:05.000
your mouth relaxing, calm and loose. As you focus now

332
01:24:05.680 --> 01:24:12.560
on your jaw, not just the parts of your jaw

333
01:24:12.680 --> 01:24:17.119
near your mouth and your chin, but all the way

334
01:24:17.199 --> 01:24:23.560
up the size of your face to your ears, the

335
01:24:23.840 --> 01:24:35.319
hole of your jaw, feeding more relaxed.

336
01:24:39.000 --> 01:24:47.319
Calm.

337
01:24:47.600 --> 01:24:56.760
Focusing on your neck, the front of your neck and

338
01:24:56.800 --> 01:25:09.840
your throat accent and loose and calm. The sides of

339
01:25:09.920 --> 01:25:15.199
your neck, the right and left side of your neck

340
01:25:18.119 --> 01:25:32.079
relax and loose and calm.

341
01:25:32.479 --> 01:25:39.359
And now the back of your neck, focusing on the

342
01:25:39.399 --> 01:25:49.880
back of your neck, letting go of any tension that

343
01:25:50.039 --> 01:25:55.479
may have been there before, and enjoying that.

344
01:25:58.079 --> 01:26:08.359
Sense of in increasing comfort and release that you can

345
01:26:08.399 --> 01:26:19.600
experience in the back of your neck. Moving down your

346
01:26:19.640 --> 01:26:27.000
back and moving either side of your spine right from

347
01:26:27.039 --> 01:26:32.399
the top of your back all the way down to

348
01:26:32.479 --> 01:26:44.760
the bottom of your back, down to your lower back.

349
01:26:49.800 --> 01:26:56.880
And as you move up and down your spine, you

350
01:26:56.960 --> 01:27:04.720
can feel the muscles eva side of your spine relaxing

351
01:27:04.760 --> 01:27:18.199
even more. And as those muscles relax that sense of

352
01:27:18.399 --> 01:27:29.119
comfort starts to spread outwards from your spine into both

353
01:27:29.279 --> 01:27:36.880
sides of your back, the top of your back, the middle,

354
01:27:37.000 --> 01:27:45.520
and your lower back. And as you scan gently and

355
01:27:46.039 --> 01:27:53.000
slowly up and down your back, there's the muscles in

356
01:27:53.119 --> 01:28:02.439
the top of your back relax and become looser. The

357
01:28:02.560 --> 01:28:08.600
muscles in the middle of your back also seem to

358
01:28:08.840 --> 01:28:20.640
just almost divide from each other, separating and almost melting.

359
01:28:23.800 --> 01:28:29.800
And in your lower back there seems to be an

360
01:28:29.840 --> 01:28:44.079
extra special feeling of comfort. The spreads into your hips,

361
01:28:46.319 --> 01:28:54.279
so down your lower back, into your hips, into the

362
01:28:54.319 --> 01:29:03.560
area where your cosis are, to your buttocks, and wise,

363
01:29:03.680 --> 01:29:13.000
muscles that spread from your lower back into your hip

364
01:29:13.039 --> 01:29:32.880
area start to melt, start to really let go, don't

365
01:29:32.880 --> 01:29:39.520
even know where about. To focus on your shoulders. Your

366
01:29:39.600 --> 01:29:51.000
back and your spine will continue to let go, continue

367
01:29:51.079 --> 01:30:06.000
to relax so calmly, and as you focus on your shoulders,

368
01:30:07.720 --> 01:30:23.079
you may notice that they're already feeding really loose. They're

369
01:30:23.159 --> 01:30:49.880
already feeding calm and fearing. Those muscles then move from

370
01:30:49.920 --> 01:31:05.479
your neck into your shoulders. Fear are so soft and gentle,

371
01:31:09.520 --> 01:31:38.439
so smooth and calm, and the feeling in your shoulders

372
01:31:38.479 --> 01:31:47.000
seems to spread deep into your shoulders, that sense of relaxation,

373
01:31:48.199 --> 01:31:59.680
not just traveling deeply into your muscles, but also relaxing

374
01:32:02.560 --> 01:32:12.520
the bones and moving all away to underneath your arms,

375
01:32:15.239 --> 01:32:21.239
relaxing that whole area between the tops of your shoulders

376
01:32:22.520 --> 01:32:40.319
and underneath your arms healing. You feel so relaxed and

377
01:32:40.560 --> 01:32:59.439
comfortable in your shoulders. Who sends that deep healing message

378
01:33:01.479 --> 01:33:13.159
into your arms? And you may feel almost as if

379
01:33:13.199 --> 01:33:19.760
your arms are not even there because they're so relaxed,

380
01:33:22.920 --> 01:34:08.279
so deeply relaxed, so so calm.

381
01:33:53.800 --> 01:33:54.039
So.

382
01:34:00.640 --> 01:34:16.159
Loose, not feeling spreading all the way down your arms,

383
01:34:18.439 --> 01:34:47.520
two elbows, including your elbows circumforts spreads or away into

384
01:34:47.560 --> 01:35:02.159
your wrists, your forearments, and your wrists feeling so heavy,

385
01:35:05.800 --> 01:35:46.960
yet at the same time so light and gentle. Fuss

386
01:35:49.560 --> 01:36:25.479
now on your hands, m hm, my hands, so peaceful

387
01:36:27.079 --> 01:37:04.920
in your hands, a sense of real peace. It just

388
01:37:05.119 --> 01:37:20.960
seems to feel so familiar when your hands relax deeply.

389
01:37:30.359 --> 01:37:30.720
E is.

390
01:37:48.359 --> 01:39:25.920
Your thingers? You things? Sidles? You think its tips. Moving

391
01:39:26.239 --> 01:39:44.680
your attention to the front of your body, so comfortable,

392
01:39:55.640 --> 01:41:23.560
moving your focus to your leg a muscles in your thighs,

393
01:41:40.119 --> 01:42:17.800
your knees, so relaxed, a carved mussels and just shins

394
01:42:21.239 --> 01:43:31.640
co pusy.

395
01:43:15.000 --> 01:44:00.159
Four m.

396
01:44:21.920 --> 01:44:35.760
The fathing and your feet so peaceful, so.

397
01:44:36.039 --> 01:45:27.720
Calm, so peaceful, so calm m so peaceful, say calm.

398
01:45:31.680 --> 01:45:52.159
So peace f Rea sin peace fa.

399
01:45:55.760 --> 01:45:57.159
Sa come.

400
01:46:04.680 --> 01:46:12.520
Allowing that deep relaxation to spread your chest, in your stomach,

401
01:46:25.520 --> 01:46:44.319
letting go of everything. So I'm gonna start counting down

402
01:46:44.399 --> 01:46:55.920
now from twenty down to one. You can imagine in

403
01:46:55.920 --> 01:47:01.520
a way it's like just walking down some steps and

404
01:47:01.640 --> 01:47:07.159
each step or twenty steps, and each step represents a

405
01:47:07.359 --> 01:47:20.960
level of comfort. Each step represents a deepening of that comfort,

406
01:47:27.560 --> 01:47:33.479
and the furvies you walk down those steps a deeper

407
01:47:33.720 --> 01:47:54.960
and more relaxed you feel. So starting with number twenty

408
01:47:56.159 --> 01:53:17.079
twenty nineteen eighteen seventeen sickst eight fourty four teen.

409
01:54:22.800 --> 01:54:23.439
Too well.

410
01:55:22.399 --> 02:08:20.800
Five eight nine hey seven us four five four fo one.

411
02:08:21.760 --> 02:08:38.760
And now as you focus on your eyes, we're gonna

412
02:08:38.800 --> 02:08:51.039
count down from ten douts one, focusing just on your eyes,

413
02:08:54.760 --> 02:09:03.319
your eyelids, the muscles around your eyes, your eyes walls themselves,

414
02:09:04.800 --> 02:09:21.840
our whole area that makes up your eye. And as

415
02:09:21.880 --> 02:09:30.319
we count down from ten down to one, whilst focus

416
02:09:30.399 --> 02:09:45.439
in on your eyes, you'll become twice is relaxed with

417
02:09:45.800 --> 02:09:58.840
each number counting down that you may find the all

418
02:09:58.920 --> 02:10:05.079
you want to it is just drift off to sleep.

419
02:10:08.039 --> 02:10:14.680
And if that's what you want, then just allow yourself

420
02:10:14.760 --> 02:10:29.439
to do that. Now, focusing on your eyes, I'm going

421
02:10:29.520 --> 02:10:39.640
to begin counting down from ten down to one right now,

422
02:10:48.039 --> 02:19:53.440
ten nine eight seven ye five four three two one two.

423
02:20:00.920 --> 02:20:12.239
Counting down from ten to one ten nine eight seven

424
02:20:14.319 --> 02:20:26.799
six five four three two.

425
02:20:28.719 --> 02:20:35.440
One.

426
02:20:35.959 --> 02:20:38.920
And maybe that was a bit too quick in order

427
02:20:38.959 --> 02:20:42.920
to relax. Maybe it's a bit too fast for you

428
02:20:43.200 --> 02:20:52.920
to notice the calming of your body, maybe even a

429
02:20:52.959 --> 02:20:56.799
little bit of pressure there, Like you're counting down from

430
02:20:56.840 --> 02:20:59.840
ten to one. Would you expect me to do? Man,

431
02:21:00.440 --> 02:21:04.200
expect me to stick go all floppy just because you're

432
02:21:04.239 --> 02:21:13.639
counting down. We can try it again, but this time

433
02:21:13.680 --> 02:21:20.360
I go this lower. This time, as you focus on

434
02:21:20.959 --> 02:21:25.639
the whole of your body before we focus on your legs,

435
02:21:27.719 --> 02:21:36.959
just notice how your body does start to feel more

436
02:21:37.360 --> 02:21:59.479
relaxed with every number that I count down ten nine

437
02:22:02.159 --> 02:23:31.319
eight seven, six five four three two one. And just

438
02:23:31.479 --> 02:23:37.760
notice how how you feel generally, how your body feels.

439
02:23:44.079 --> 02:23:54.840
It's not necessarily even about counting down from ten to one.

440
02:23:55.319 --> 02:24:08.760
It's that space that you have, that space between being

441
02:24:12.319 --> 02:24:23.920
active physically or mentally to just sitting or lying down

442
02:24:24.239 --> 02:24:29.079
and just being there, not doing anything, not saying anything,

443
02:24:29.319 --> 02:24:35.799
or needing to think about anything. So it opens up

444
02:24:35.840 --> 02:24:40.440
a space, you know, a bit of a space, a gap.

445
02:24:46.559 --> 02:24:50.120
And the more I comed down from ten to one,

446
02:24:51.239 --> 02:24:59.520
the bigger that gap becomes. So there's that gap of calmness,

447
02:25:00.719 --> 02:25:17.000
of comfort, relaxation. It's a nice feeling, and it moves

448
02:25:18.000 --> 02:25:33.399
those stresses or discomforts physically or emotionally, moves them away.

449
02:25:34.680 --> 02:25:36.079
Allows you.

450
02:25:38.360 --> 02:25:38.959
To just.

451
02:25:41.840 --> 02:25:48.600
Slow down, someone to count again from ten down to one,

452
02:25:49.000 --> 02:25:59.239
and notice that gap widening, the gap, And as it widens,

453
02:25:59.280 --> 02:26:05.360
it's almost like the distress and attention falls into the

454
02:26:05.440 --> 02:28:13.639
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four, three.

455
02:28:01.520 --> 02:28:26.760
Two one.

456
02:28:32.319 --> 02:28:36.360
How does your body feel.

457
02:28:38.319 --> 02:28:49.520
Now?

458
02:28:51.200 --> 02:29:06.520
Can you notice? Do you feeling calmer, the feeling more

459
02:29:06.920 --> 02:29:34.399
relaxed as we now focus on your legs, just your legs.

460
02:29:50.280 --> 02:30:10.479
We're just gonna start with focusing on your thighs. Of course,

461
02:30:10.559 --> 02:30:15.440
it's not the most exciting thing to be doing because

462
02:30:18.920 --> 02:30:21.639
I'm sure like most of your body is not a

463
02:30:21.680 --> 02:30:34.120
lot going on right now. Just focusing on the whole

464
02:30:34.200 --> 02:30:40.639
of your thighs, the tops of your thighs, the sides

465
02:30:40.760 --> 02:30:47.799
of your thighs, the bottoms of your thighs, your outer thighs,

466
02:30:47.840 --> 02:30:52.799
and your inner thighs basically the whole of your thigh

467
02:30:52.879 --> 02:31:01.680
that leads into your hip. I mean, go down to

468
02:31:01.840 --> 02:31:15.879
your knee joint. Now, this is a big area. It's

469
02:31:15.920 --> 02:31:21.440
a very heavy area. It's very strong, probably the strongest

470
02:31:22.399 --> 02:31:35.639
muscles in your body or in your thighs. But I

471
02:31:35.680 --> 02:31:44.079
don't think we perhaps give enough attention to our thighs.

472
02:31:49.920 --> 02:32:00.680
Perhaps we don't acknowledge how important our thighs are to

473
02:32:00.840 --> 02:32:21.520
our lives, how much they actually do for us all

474
02:32:21.559 --> 02:32:32.040
through our lives. And it may seem to sound really weird,

475
02:32:32.079 --> 02:32:40.479
but I think that all of our body parts, especially

476
02:32:40.600 --> 02:32:48.239
our thighs, need some TLC, a bit of love shown,

477
02:32:49.239 --> 02:33:07.280
a bit of acknowledgement. I thank you gratitude for what

478
02:33:07.319 --> 02:33:16.440
our thighs do for us. And I know this may

479
02:33:16.639 --> 02:33:22.959
sound of a strange. Maybe you think, why am I

480
02:33:23.040 --> 02:33:25.879
Surely I should be out in the garden hugging a

481
02:33:25.959 --> 02:33:34.360
tree or something. Well, it's hard to set a microphone

482
02:33:34.440 --> 02:33:37.520
up on a tree. That's why I'm doing this indoors.

483
02:33:37.520 --> 02:33:41.319
Otherwise I would be outside hugging a tree. I can't

484
02:33:41.360 --> 02:33:50.120
see the television from the tree. If you move down

485
02:33:50.159 --> 02:33:59.799
to your knees getting such an important part, and I

486
02:34:00.079 --> 02:34:06.879
think we don't necessarily I'll speak for myself here, I

487
02:34:06.920 --> 02:34:12.120
don't necessarily appreciate all that my knees do for me

488
02:34:13.360 --> 02:34:18.559
until I have a problem with my knee. It's occasionally,

489
02:34:18.559 --> 02:34:23.559
if I ever, maybe i'll bash it, or it's aching

490
02:34:23.719 --> 02:34:30.159
for some reason. It's then that I realize how much

491
02:34:30.239 --> 02:34:34.680
it does. You know, the benefit of being able to

492
02:34:34.799 --> 02:34:44.079
use my legs without any kind of physical discomfort is

493
02:34:44.840 --> 02:34:53.680
a beautiful thing that's possibly not appreciated until it's temporarily removed.

494
02:34:54.719 --> 02:35:01.799
You know that's comfort. But as you focus on your knees,

495
02:35:03.840 --> 02:35:09.559
regardless of how your knees feel, you can have that

496
02:35:09.760 --> 02:35:16.000
sense of gratitude and love to your knees for all

497
02:35:16.079 --> 02:35:28.399
that they do for you. And you can still have

498
02:35:28.440 --> 02:35:32.680
that attention on your thighs and maybe notice how your

499
02:35:32.680 --> 02:35:44.600
thighs feel. Maybe you've noticed that they are relaxing more

500
02:35:46.360 --> 02:35:58.079
deeply as you focus now on the bottoms of your legs,

501
02:35:58.440 --> 02:36:03.879
your shins and your calf muscles and the bones between

502
02:36:04.040 --> 02:36:11.360
your knees and your feet, incorporating of course, your ankles

503
02:36:13.159 --> 02:36:24.280
so important. Anyone that's had even like the slightest sprain

504
02:36:24.399 --> 02:36:31.520
of an ankle knows how how much we take our

505
02:36:31.600 --> 02:36:40.159
ankles for granted. And it's kind of strange in a

506
02:36:40.200 --> 02:36:45.840
way when you think that. You know, logically, our wrists

507
02:36:45.959 --> 02:36:49.079
are a lot thinner than the rest of our arms,

508
02:36:49.920 --> 02:36:53.399
which is okay, it doesn't I can't see any problem

509
02:36:53.440 --> 02:36:58.360
with that because we're just picking stuff up. But our

510
02:36:58.440 --> 02:37:04.799
ankles so much thinner than the rest of our legs,

511
02:37:10.680 --> 02:37:15.120
and from a physics perspective or logical even it doesn't

512
02:37:15.159 --> 02:37:21.319
really make sense that all this weight would ultimately be

513
02:37:22.239 --> 02:37:32.360
resting on your ankles then leading to your feet, that

514
02:37:32.879 --> 02:37:41.120
thin area, a thin bone. Yeah, it does so much

515
02:37:41.159 --> 02:37:48.280
great work. Supports us, supports our body for a lifetime,

516
02:37:53.000 --> 02:38:02.799
helps us to balance, helps you to get around and

517
02:38:02.840 --> 02:38:16.920
be mobile. And there's the calf muscles. Of course, when

518
02:38:16.959 --> 02:38:20.079
I was younger, I couldn't see the point in calf muscles.

519
02:38:20.799 --> 02:38:25.559
I didn't seem to do anything. Okay, if I walked

520
02:38:25.559 --> 02:38:29.280
around on tiptoes, then my calf muscles get some work.

521
02:38:30.639 --> 02:38:33.239
But of course that's not true. The calf muscles are

522
02:38:33.239 --> 02:38:43.159
being used whenever we use her legs and your shins

523
02:38:46.399 --> 02:38:55.479
there to protect your lower legs, shaped in a way,

524
02:38:57.280 --> 02:39:09.399
almost as a protector for the bone, leading of course

525
02:39:09.440 --> 02:39:19.600
to your ankles and your feet. But we're not going

526
02:39:19.680 --> 02:39:21.879
to focus on your feet. We're just going to focus

527
02:39:21.879 --> 02:39:28.120
on the legs. And I realize that now that I've

528
02:39:28.159 --> 02:39:32.879
mentioned your feet, it probably focuses on them anyway, So

529
02:39:33.000 --> 02:39:35.440
maybe I should focus on your feet a little bit.

530
02:39:39.440 --> 02:39:43.879
You can have them in your awareness the same as

531
02:39:43.959 --> 02:39:48.319
you have your thighs in your awareness. Even though we

532
02:39:48.399 --> 02:39:52.440
haven't been focusing on your thighs for a few minutes,

533
02:39:54.159 --> 02:40:05.000
we've been focusing on your ankles, there's still that sensation

534
02:40:05.280 --> 02:40:20.600
of comfort in your thighs and this that movement of

535
02:40:20.959 --> 02:40:30.399
energy because the thighs hold lots of different sensations. Of course,

536
02:40:30.440 --> 02:40:35.239
there's the muscles, the big straw muscles that we have

537
02:40:35.399 --> 02:40:48.760
in our thighs, but the skin on the outside of

538
02:40:48.799 --> 02:40:54.159
the thighs, as in the outside of all of our body,

539
02:40:54.920 --> 02:41:06.520
can be very sensitive, sensitive to the touch, sensitive to temperature,

540
02:41:13.040 --> 02:41:20.600
and inside your thighs the bones, there's the muscle, there's

541
02:41:20.639 --> 02:41:25.479
the blood vessels, the ar trees, it's all this stuff

542
02:41:25.559 --> 02:41:34.319
that's inside your thighs, and I guess sometimes it'd be

543
02:41:34.399 --> 02:41:38.559
nice if you could actually put your fingers inside your

544
02:41:38.600 --> 02:41:44.840
thighs and a message, so you can message on the outside,

545
02:41:45.079 --> 02:41:48.000
of course, but to be able to get deep into

546
02:41:48.040 --> 02:41:52.879
the muscles and to be able to just message inside

547
02:41:52.920 --> 02:42:00.079
your thighs, message in the bones of your legs and

548
02:42:02.639 --> 02:42:13.239
all the veins, and just gently healing your thighs, and

549
02:42:13.319 --> 02:42:20.639
you could move down messaging inside your knees, just message

550
02:42:20.680 --> 02:42:27.719
in those bones, but with healing fingertips, spreading that healing

551
02:42:27.879 --> 02:42:38.399
energy deep into the joints of your knees. Of course,

552
02:42:38.479 --> 02:42:41.799
there's the back of your your knee, you know, the

553
02:42:41.959 --> 02:42:50.040
inside crease where your knee is. It's a very sensitive area.

554
02:42:50.959 --> 02:42:55.360
Very it feels very nice when you stroke it. That

555
02:42:55.440 --> 02:42:59.200
might be because it's an area that's not really touched

556
02:42:59.360 --> 02:43:05.959
very often. It's almost like a hidden part, that crease

557
02:43:08.040 --> 02:43:14.520
in your legs. It's almost like a part that has

558
02:43:14.799 --> 02:43:25.600
a sensitivity, which is a little bit different. Of course,

559
02:43:25.600 --> 02:43:36.159
it's protected by your legs, so you can imagine putting

560
02:43:37.000 --> 02:43:46.680
your fingers into that crease in your legs, that fold

561
02:43:46.799 --> 02:43:50.959
in between your legs. You can just massage with your fingertips.

562
02:43:52.120 --> 02:44:02.719
Imagine your fingertips going inside, massage in the muscle tissue

563
02:44:03.479 --> 02:44:09.760
you can cause, field the bones of your knees, healing

564
02:44:09.920 --> 02:44:22.639
through your fingertips, and then as you go down to

565
02:44:22.719 --> 02:44:25.520
your calf muscles. Now that's the part I'd like to

566
02:44:25.559 --> 02:44:31.000
be able to really put my fingertips deep inside my

567
02:44:31.159 --> 02:44:39.879
calf muscles, massage in every single tissue of that muscle,

568
02:44:41.440 --> 02:44:51.399
healing every part. And then doing the same for my shins,

569
02:44:54.559 --> 02:45:01.479
massage in and gently stroking the bones, gently stroking them,

570
02:45:02.319 --> 02:45:06.559
healing in a loving way, because they deserve to be

571
02:45:06.639 --> 02:45:13.920
treated as the precious bones that they are. Because our

572
02:45:14.000 --> 02:45:17.559
legs are so precious as in all the other parts

573
02:45:17.600 --> 02:45:25.280
of our body, and more precious of any jure on

574
02:45:25.399 --> 02:45:41.760
the planet. When you start to think about your legs

575
02:45:41.840 --> 02:45:52.959
in this way, it can change your perspective. It might

576
02:45:53.159 --> 02:45:59.680
sound a bit a bit silly to start with the

577
02:46:00.000 --> 02:46:08.120
idea of having love for your legs, showing appreciation for

578
02:46:08.200 --> 02:46:14.479
your thighs, wanting to be able to put your hands

579
02:46:15.200 --> 02:46:22.120
in your thighs and massage the muscles and the bones,

580
02:46:23.959 --> 02:46:29.680
and to get your fingers deep in there, releasing all tension,

581
02:46:32.520 --> 02:46:41.479
just to show how much you care about your legs,

582
02:46:42.040 --> 02:46:45.840
how much you care for what your legs do for

583
02:46:45.959 --> 02:46:59.600
you regularly, your knees, your calves, your ankles, the strength

584
02:46:59.680 --> 02:47:07.799
of your ankles considering how thin they are compared to

585
02:47:07.879 --> 02:47:14.639
the rest of your legs, especially your thighs. Yeah, they're

586
02:47:14.719 --> 02:47:27.000
so strong, so flexible, absolutely amazing things. Your ankles are

587
02:47:30.840 --> 02:47:35.959
truly a gift because of what they do for you,

588
02:47:41.399 --> 02:47:48.399
supporting all that weight, regardless of how what weight you are,

589
02:47:49.520 --> 02:47:54.319
even if you only ate stone, there's still a lot

590
02:47:54.360 --> 02:48:01.079
of weight for these little ankles. Now, I'm a lot

591
02:48:01.280 --> 02:48:11.239
heavier than each stoon double down, yet my ankles support

592
02:48:11.280 --> 02:48:18.440
my body all the time or the they do give

593
02:48:18.520 --> 02:48:23.319
off a sigh of relief when I sit down as

594
02:48:23.920 --> 02:48:31.280
I have my whole legs do my feet feet also

595
02:48:31.280 --> 02:48:56.559
go and my toes clap. We're so happy. Your legs

596
02:48:58.399 --> 02:49:06.639
really are amazing. And I know that about talking about

597
02:49:06.680 --> 02:49:13.440
your legs is probably possibly among the most most boring

598
02:49:13.520 --> 02:49:21.040
things you've ever heard anyone say. Possibly they're boring or not.

599
02:49:22.639 --> 02:49:38.120
Everything I said is true. Your legs are amazing. Your

600
02:49:38.239 --> 02:49:50.840
legs deserve not just respect, They deserve to relax deeply.

601
02:49:58.120 --> 02:50:01.159
They deserve to take some time them out of the

602
02:50:01.239 --> 02:50:32.440
day to just let go completely. Your legs really can relax.

603
02:50:40.000 --> 02:50:44.159
And because the legs are so such a most, you know,

604
02:50:44.399 --> 02:50:50.360
very important part of your body. When you relax your legs,

605
02:50:50.440 --> 02:50:57.680
the rest of your body also naturally follows in that

606
02:51:01.360 --> 02:51:12.280
journey of comfort. I can feel it in my hips.

607
02:51:13.600 --> 02:51:20.760
My hips feel really loose, and also my lower back

608
02:51:20.799 --> 02:51:27.440
as well. My lower back really feels it feels stretched,

609
02:51:28.520 --> 02:51:31.600
even though I'm just sitting in a chair and there's

610
02:51:31.639 --> 02:51:36.920
no stretching as far as I'm aware that I'm doing.

611
02:51:37.920 --> 02:51:40.600
It's almost as if the muscles are just relaxed so

612
02:51:40.799 --> 02:51:46.760
much that there is a natural stretch as the tension

613
02:51:47.639 --> 02:52:08.920
has reduced a lot. And I'm now going to count

614
02:52:08.959 --> 02:52:17.479
down from ten down to one, and you can continue

615
02:52:18.680 --> 02:52:50.239
to fill wonderfully relaxed ten nine, eight, seven, six, five, four.

616
02:52:53.200 --> 02:53:09.159
Three two. Why relax?

617
02:53:17.000 --> 02:53:20.840
So I'm just going to count down from five down

618
02:53:20.879 --> 02:53:25.360
to one. And as a countdown, if you just focus

619
02:53:25.440 --> 02:53:33.399
on the numbers, just the numbers counting down, and notice

620
02:53:34.239 --> 02:53:42.280
how you feel in this moment as you hear the

621
02:53:42.399 --> 02:53:50.520
numbers counting down, knowing that those numbers counting down represent

622
02:53:51.440 --> 02:54:03.319
you feeling calmer, not just in your body also relaxing

623
02:54:03.440 --> 02:54:09.959
your mind. I just notice how you feel there's nothing

624
02:54:10.639 --> 02:54:16.000
to do, there's nothing to say, there's nothing to think about,

625
02:54:19.040 --> 02:55:08.040
starting with number five four three two one. And as

626
02:55:08.040 --> 02:55:21.040
you notice the gradual letting go the tension in your body,

627
02:55:24.600 --> 02:55:30.399
you may also begin to notice and be aware of

628
02:55:30.440 --> 02:55:39.479
how your mind is starting to slow down. This is

629
02:55:39.559 --> 02:55:46.200
just a natural thing that happens. It's not really a

630
02:55:46.280 --> 02:55:53.399
special procedure. It's just natural because as your body relaxes,

631
02:55:53.559 --> 02:55:59.040
your mind also starts to relax. And the more your

632
02:55:59.079 --> 02:56:02.319
mind relaxes, the more your body relaxes. It's just a

633
02:56:02.479 --> 02:56:14.440
continuous circle of relaxation. And there is that calmness that

634
02:56:14.639 --> 02:56:21.799
comes from relative quietness. You know, even even if there's

635
02:56:21.840 --> 02:56:29.319
background sounds either your side, online, it's still going to

636
02:56:29.479 --> 02:56:35.200
be quite calm. You know, you haven't got the television on,

637
02:56:35.760 --> 02:56:40.040
there's no music in the background unless you're listening to

638
02:56:40.079 --> 02:56:47.799
the recording with music. Of course, you're very likely not

639
02:56:47.879 --> 02:56:50.000
going to be sitting in a room with other people.

640
02:56:50.840 --> 02:56:55.520
Of course you might be, but generally it's more ideal

641
02:56:55.559 --> 02:56:59.920
if you can do this on your own. So notice

642
02:57:00.000 --> 02:57:19.719
directions and when you stop thinking about stuff, relaxation automatically rises,

643
02:57:22.040 --> 02:57:32.840
a sense of comfort starts to grow, and without trying

644
02:57:32.840 --> 02:57:41.799
to build it up into something fantastical or something magical,

645
02:57:43.879 --> 02:57:56.760
this is just a natural process, something that's easy to accomplish.

646
02:57:56.879 --> 02:58:01.239
In fact, it's almost you know, the sense of relaxing

647
02:58:02.079 --> 02:58:08.840
completely happens really when you put no effort into it.

648
02:58:08.840 --> 02:58:14.559
It's not something that you can really force. It's something

649
02:58:14.680 --> 02:58:25.479
that happens naturally. And part of the process of this

650
02:58:25.719 --> 02:58:37.719
recording and others is simply two allow you to take

651
02:58:37.760 --> 02:58:52.719
advantage of this space this time, to just let go,

652
02:58:55.760 --> 02:59:04.000
to just be here, to be in tune with how

653
02:59:04.079 --> 02:59:17.479
you feel, yet with the intention of wanting to relax

654
02:59:17.559 --> 02:59:29.079
deeply and maybe even to fall asleep, depending on what

655
02:59:29.120 --> 02:59:35.280
it is that you wish for yourself in this moment.

656
02:59:42.239 --> 02:59:51.639
As we know, relaxing is the majority of the process

657
02:59:51.719 --> 02:59:56.920
of falling asleep. The actual falling asleep part is the

658
02:59:57.040 --> 03:00:04.840
tiny bit at the end. The deeper relaxed you become,

659
03:00:08.760 --> 03:00:26.479
the easier you find yourself drifting. But you can also

660
03:00:26.600 --> 03:00:36.719
if you choose stay focused on my voice and really

661
03:00:37.159 --> 03:01:06.479
enjoy the process of gradually relaxing each muscle in your

662
03:01:06.520 --> 03:01:41.120
body effortlessly and just observing the sensation of letting go completely.

663
03:01:47.079 --> 03:01:54.079
This time. I'm going to count from six down to one,

664
03:01:56.000 --> 03:02:05.159
and you can notice your mind calming down more with

665
03:02:05.559 --> 03:02:19.319
each number that you hear me say naturally, feeling calm

666
03:02:19.719 --> 03:05:18.520
and slow and peaceful, six, five, four, three, two, one,

667
03:05:19.040 --> 03:05:29.079
being aware of how your mind has slowed right down,

668
03:05:31.879 --> 03:05:55.319
sinking deeply into relaxation. And as you focus on your mind,

669
03:05:55.559 --> 03:06:08.079
you may notice that there are some thoughts still there,

670
03:06:08.120 --> 03:06:17.680
maybe some stubborn thoughts that for some reason perhaps need

671
03:06:17.719 --> 03:06:32.959
your attention. So what you can do is send love

672
03:06:33.159 --> 03:06:46.799
to those thoughts. Sprinkle those thoughts with love like all

673
03:06:46.959 --> 03:06:52.600
petals from a flower. Just sprinkle it over them, petals

674
03:06:52.639 --> 03:06:59.840
filled with love towards those thoughts, to let those thoughts

675
03:07:00.120 --> 03:07:06.920
know that you're not abandoned in them. You just need them.

676
03:07:08.120 --> 03:07:19.280
You require them to just calm down, slow down, quiet

677
03:07:19.559 --> 03:07:35.559
down for now. So as you focus on those remaining thoughts,

678
03:07:36.760 --> 03:07:42.079
as we count down this time from seven down to one.

679
03:07:42.360 --> 03:07:58.040
With each number, just imagine sprinkling those flower petals of love, kindness,

680
03:07:58.040 --> 03:08:09.959
gratitude over those thoughts, which will allow them to just

681
03:08:11.319 --> 03:08:26.399
melt away and relax deeply. With every number, those thoughts

682
03:08:26.479 --> 03:08:54.799
will become more and more relaxed. Starting with number seven

683
03:09:03.159 --> 03:09:35.559
six five, four.

684
03:10:01.079 --> 03:11:07.319
Three two.

685
03:10:52.920 --> 03:11:06.600
One.

686
03:11:02.639 --> 03:11:02.879
Yeah.

687
03:11:09.840 --> 03:11:26.920
And as you now notice how relaxed you're feeling in

688
03:11:26.959 --> 03:11:48.520
your body, we're going to focus on your hands because

689
03:11:48.600 --> 03:11:54.879
the more relaxed your hands are, the more relaxed your

690
03:11:54.920 --> 03:12:15.719
body and mind are. And there's you focus on your

691
03:12:15.879 --> 03:12:26.120
hands and your fingers. There's nothing needed to be done.

692
03:12:27.079 --> 03:12:32.159
There's no clenching of fists or tents in the fingers

693
03:12:32.239 --> 03:12:45.959
or anything like that. It's just noticing and focusing on

694
03:12:46.040 --> 03:13:14.319
your hands, noticing how they feel, because the more relaxed

695
03:13:14.639 --> 03:13:24.399
your hands feel, the calmer your mind feels, and the

696
03:13:24.680 --> 03:13:44.399
more comfort you feel throughout your body. You may have

697
03:13:48.200 --> 03:14:31.319
already noticed you mind is starting to drest faint, just

698
03:14:31.520 --> 03:14:48.680
on your hands and fingers, allowing them to experience a

699
03:14:48.879 --> 03:15:02.840
real deepening of that relaxation in your hands and fingers,

700
03:15:02.879 --> 03:15:25.239
more and more relaxed. With each number from eight down

701
03:15:25.319 --> 03:15:38.200
to one, you can almost feel that healing and relaxing

702
03:15:38.639 --> 03:15:55.000
energy spreading into your hands and fingers, becoming year more

703
03:15:56.959 --> 03:16:13.760
relaxing with each number you hear, going down eight down

704
03:16:14.520 --> 03:17:50.959
to one, drifting drifting again, starting with number eight seven, six,

705
03:18:25.440 --> 03:20:36.440
five four three foo, just being here now nothing to

706
03:20:36.559 --> 03:20:47.079
think about, nothing to do, nothing to say, and everything

707
03:20:47.399 --> 03:20:58.360
just feels calmer. And this is your natural state of being.

708
03:21:02.000 --> 03:21:07.399
This is how you just normally feel when you take

709
03:21:07.479 --> 03:21:15.959
away all that other stuff that we add, you know,

710
03:21:16.040 --> 03:21:27.440
things like stress and worrying and overthinking and anxiety, tension,

711
03:21:31.680 --> 03:21:38.639
just generally thinking about stuff. You take that away, which

712
03:21:38.680 --> 03:21:47.920
is what we do. What we do now you're left

713
03:21:48.000 --> 03:21:58.959
with a real sense of peacefulness, which comes to you

714
03:21:59.159 --> 03:22:13.159
very quickly, because ultimately it's just a feeling, a feeling

715
03:22:14.159 --> 03:22:21.399
of comfort. It's almost as if you've gone inside yourself

716
03:22:21.440 --> 03:22:33.079
and you've found a special place where everything is peaceful,

717
03:22:36.000 --> 03:22:41.479
a place where you can feel relaxed and your natural

718
03:22:43.520 --> 03:22:49.879
sense of comfort, a place where you can be you,

719
03:22:54.559 --> 03:23:01.600
where you can accept yourself for who you are, a

720
03:23:01.680 --> 03:23:08.239
place where you're not trying to please anybody else ever,

721
03:23:12.200 --> 03:23:20.799
a place where you can actually not just love yourself,

722
03:23:20.879 --> 03:23:26.360
but in some ways more importantly, you can like yourself

723
03:23:28.840 --> 03:23:49.000
appreciate who you are. That sense of gratitude.

724
03:23:45.920 --> 03:23:47.760
Is in the air all around you.

725
03:23:55.360 --> 03:24:03.239
That's also a place where you can actually feel the

726
03:24:03.520 --> 03:24:18.879
healing energy soaking into your body. Healing energy soaking into

727
03:24:18.920 --> 03:24:29.000
your body, and that healing energy spreads through your veins,

728
03:24:32.680 --> 03:24:43.719
traveling to each and every single part of your body,

729
03:24:45.479 --> 03:24:50.120
and you start to realize that actually, that healing energy,

730
03:24:52.559 --> 03:24:58.959
it's not just entered into your brain, it's become part

731
03:24:59.479 --> 03:25:10.760
of your brain, and that spinal fluid is now mixed

732
03:25:10.879 --> 03:25:22.040
with healing energy, not just allowing you to feel so

733
03:25:22.239 --> 03:25:34.159
much more relaxed and healthy in this moment, but also

734
03:25:37.040 --> 03:25:44.600
you start to realize that actually, what's happening now with

735
03:25:44.719 --> 03:25:54.440
that healing, relaxing energy spreading through your body, it's actually

736
03:25:54.799 --> 03:26:05.000
changing your life. It's suchually changing the way you're going

737
03:26:05.120 --> 03:26:11.920
to feel, not just now, but tomorrow and the next day.

738
03:26:13.799 --> 03:26:21.360
As your health improves, not just your physical health, but

739
03:26:21.399 --> 03:26:28.879
your mental health. Things that used to bother you in

740
03:26:28.920 --> 03:26:36.520
the past, for some reason, no longer have the effect

741
03:26:37.040 --> 03:26:46.000
that they used to because something has changed deep within you.

742
03:26:51.040 --> 03:26:56.559
Maybe things that are used to cause you to feel

743
03:26:57.040 --> 03:27:11.159
anger no longer have that power to control you the

744
03:27:11.200 --> 03:27:18.760
way they seem to be able to before. As you

745
03:27:18.840 --> 03:27:32.680
realize that you're the one who decides what affects you,

746
03:27:32.680 --> 03:27:41.559
you're the one who decides to feel relaxed and calm

747
03:27:43.079 --> 03:27:59.200
when you choose to enjoy noticing these natural developments of healing,

748
03:28:01.719 --> 03:28:10.360
continuing to grow and improve your life day by day,

749
03:28:16.200 --> 03:28:24.440
including of course your ability to relax so much easier

750
03:28:29.399 --> 03:28:39.040
and sleeping. It's the most natural thing in the world

751
03:28:40.440 --> 03:28:51.239
to you, because falling asleep is something that you've done

752
03:28:51.760 --> 03:28:59.600
so many times in your life, and you know that

753
03:28:59.639 --> 03:29:04.959
you will born as we all were, with the ability

754
03:29:06.520 --> 03:29:19.079
to fall asleep naturally. We were born with that ability

755
03:29:19.799 --> 03:29:34.079
to just drift off into a deep, healing sleep. Even

756
03:29:34.120 --> 03:29:38.879
when we're kids, sometimes will fall asleep when we don't

757
03:29:38.920 --> 03:29:45.319
even want to try to stay awake. Maybe it's a

758
03:29:45.440 --> 03:29:49.959
birthday in the morning, or it's Christmas or holiday or

759
03:29:50.000 --> 03:29:52.479
something we look forward to. We don't want to go

760
03:29:52.520 --> 03:29:57.479
to sleep. But the more we want to stay awake,

761
03:29:59.639 --> 03:30:06.399
the more more we just start to drift. And the

762
03:30:06.440 --> 03:30:10.639
more you fight drifting, the more you try to stop

763
03:30:10.639 --> 03:30:16.200
yourself and drift in asleep, the deeper and stronger that

764
03:30:16.440 --> 03:30:27.879
drifting becomes. Because we're born not just with the need

765
03:30:29.120 --> 03:30:37.280
to relax deeply and to naturally fall asleep, but it's

766
03:30:37.360 --> 03:30:51.719
our birthright, it's part of our DNA, and sometimes as

767
03:30:51.760 --> 03:30:57.399
we get older in life, perhaps at times we have

768
03:30:57.799 --> 03:31:13.479
forgotten that relaxing completely. It's not only a wonderfully pleasant experience.

769
03:31:19.200 --> 03:31:37.360
It's also really easy. It's very very easy to let go,

770
03:31:39.239 --> 03:31:40.520
because that's all it is.

771
03:31:40.559 --> 03:31:41.120
It's just.

772
03:31:44.520 --> 03:31:56.000
Deciding to let go. And when you press the play

773
03:31:56.079 --> 03:32:06.120
button on my recording, yes, you have given permission for

774
03:32:06.280 --> 03:32:14.719
my voice to relax you. When you press that play button,

775
03:32:15.680 --> 03:32:24.159
you have given me permission for my words to affect

776
03:32:26.639 --> 03:32:38.479
you in a positive, only a positive way, opening up

777
03:32:43.639 --> 03:33:02.120
your mind too useful and healing suggestions that can have

778
03:33:06.440 --> 03:33:14.079
such an amazing effect on how you feel right now,

779
03:33:18.639 --> 03:33:28.520
as well as those changes that continue long after the

780
03:33:28.600 --> 03:33:39.440
recording ends, those changes within you that continue to flourish

781
03:33:40.120 --> 03:33:54.719
and grow, transforming your life in a positive, beautiful way,

782
03:33:57.799 --> 03:34:04.920
allowing you to move forward in your life in the

783
03:34:04.959 --> 03:34:22.319
direction that you choose for yourself. And this feeling, this

784
03:34:22.479 --> 03:34:38.159
feeling that you can experience a safety, comfort, calmness, just

785
03:34:38.360 --> 03:34:52.040
feels so nice. It's such a healthy place to be.

786
03:35:00.159 --> 03:35:19.360
That positivity grows within you each and every day. Moving forward,

787
03:35:21.719 --> 03:35:32.719
you're going to find that you're more relaxed physically and

788
03:35:32.879 --> 03:35:41.639
in your mind is more relaxed. And it's not that

789
03:35:41.680 --> 03:35:47.319
you're thinking slower, it's just that your mind will be

790
03:35:47.440 --> 03:35:59.399
less clogged up with unnecessary negativity, because from now on,

791
03:35:59.840 --> 03:36:09.639
your mind rejects negativity. From now on, you're going to

792
03:36:09.760 --> 03:36:26.799
start noticing when negativity arises, and you can just say stop, stop,

793
03:36:29.479 --> 03:36:38.040
and that negativity will turn around and leave you alone.

794
03:36:44.239 --> 03:37:03.600
Stop and that negativity will disappear. And as you notice

795
03:37:03.840 --> 03:37:12.200
that you feel way more relaxed than you probably expected,

796
03:37:18.319 --> 03:37:27.920
you can now congratulate yourself because you're the person that

797
03:37:28.040 --> 03:37:34.200
has done this. You are the one that has opened

798
03:37:34.360 --> 03:37:42.079
your mind up to the simple facts that you can

799
03:37:42.520 --> 03:37:51.440
feel more relaxed in your body and in your mind.

800
03:37:53.360 --> 03:37:59.280
You've opened your mind up to the birthright of being

801
03:37:59.319 --> 03:38:16.479
able to fall asleep easily when you choose. And that's

802
03:38:16.520 --> 03:38:23.879
a nice feeling. Don't you think it feels nice? Doesn't it?

803
03:38:26.840 --> 03:38:33.760
To feel calm? All that healing energy is spreading through

804
03:38:33.760 --> 03:38:44.120
your body and your mind to spend time in a

805
03:38:46.280 --> 03:39:02.840
special place where negativity can no longer enter. Negativity is banned,

806
03:39:03.760 --> 03:39:11.319
it's barred, it's not allowed entry. Doesn't it doesn't. This

807
03:39:11.760 --> 03:39:20.200
doesn't deserve to be here, doesn't belong here. Negativity has

808
03:39:20.239 --> 03:39:35.799
no place in your life, which makes room for more comfort,

809
03:39:37.719 --> 03:40:06.239
more heathing, more relaxation, more peace. It feels nice. Doesn't

810
03:40:06.239 --> 03:40:30.719
it just the let go with everything. I'm going to

811
03:40:30.879 --> 03:40:38.719
count down now from twenty down to one. You can

812
03:40:38.760 --> 03:40:49.479
continue to relax. If you choose, you can drift to

813
03:40:49.680 --> 03:41:03.000
sleep with every number you hear me say, you can

814
03:41:03.120 --> 03:41:10.440
fill twice as relaxed, or if you choose, you can

815
03:41:10.559 --> 03:42:59.760
fill twice sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, no.

816
03:43:08.040 --> 03:44:18.799
Eight seven six five Foh, this is your time to

817
03:44:19.000 --> 03:44:33.639
just take a break, your time to relax, to allow

818
03:44:33.680 --> 03:44:50.920
your mind to slow down, to give yourself permission to

819
03:44:51.079 --> 03:45:04.879
take a break from everything. And you're the only person

820
03:45:05.600 --> 03:45:11.520
that can make that decision. You're the only person that

821
03:45:11.600 --> 03:45:27.680
can actually tell your mind to just relax, to just

822
03:45:31.319 --> 03:45:44.280
take some time off so that you can focus on

823
03:45:44.319 --> 03:45:51.639
your body, getting in touch with how you feel physically,

824
03:46:00.479 --> 03:46:06.920
and in the process of this body scan where you

825
03:46:07.680 --> 03:46:18.159
focus on different parts of your body, those parts that

826
03:46:18.239 --> 03:46:26.520
you focus on and observe. Even though you're not purposely

827
03:46:27.719 --> 03:46:35.719
requesting for those parts of your body to relax, it's

828
03:46:35.879 --> 03:46:42.159
kind of expected. You expect when you listen to my

829
03:46:42.280 --> 03:46:55.200
voice to feel more relaxed naturally, because when you're listening

830
03:46:55.319 --> 03:47:10.120
to me, your attention is focused on my words, and

831
03:47:10.159 --> 03:47:21.600
as my words guide you to focus on those parts

832
03:47:21.639 --> 03:47:46.000
of your body, your focus increases, which actually calms your mind.

833
03:47:47.920 --> 03:48:07.200
And when your mind calms down, your body relaxes. And

834
03:48:07.239 --> 03:48:29.920
when your body calms down, your mind relaxes. And even

835
03:48:30.079 --> 03:48:37.159
though we've not really started the focus on your body,

836
03:48:40.079 --> 03:48:55.200
you can already feel that healing energy spreading through your body,

837
03:48:56.040 --> 03:49:10.399
pushing out stress and tension, healing all the parts of

838
03:49:10.440 --> 03:49:20.239
your body, including your skin, your bones, your blood, all

839
03:49:20.280 --> 03:49:25.000
of your organs inside your body, all of the muscles,

840
03:49:26.200 --> 03:49:33.360
all of the fat, all of everything, every hair on

841
03:49:33.479 --> 03:49:46.920
your body is filled with that healing energy. And when

842
03:49:46.959 --> 03:50:03.280
your brain fills with that healing energy, the feeling of

843
03:50:03.399 --> 03:50:27.840
comfort and relaxation increases, deeply increases in a way that

844
03:50:31.079 --> 03:50:47.799
your mind starts to feel perhaps bit drowsy because it's

845
03:50:47.920 --> 03:51:07.159
not needed, and it may start to drift if that's

846
03:51:07.360 --> 03:51:15.680
what's needed. So if you're listening to this and what

847
03:51:15.719 --> 03:51:21.959
you need is deep relaxation, that's what you'll get. If

848
03:51:22.000 --> 03:51:29.360
what you need is to fall asleep naturally and easily

849
03:51:30.280 --> 03:51:43.600
as your mind drifts, that's also what will happen. Because

850
03:51:43.760 --> 03:51:51.639
by pressing that play button on the podcast and listening

851
03:51:51.719 --> 03:51:58.360
to me, you give permission of your body and your mind.

852
03:52:01.239 --> 03:52:10.319
In fact, you give the command to your body and

853
03:52:10.360 --> 03:52:21.600
your mind to rerect deeply and to drift off to

854
03:52:21.719 --> 03:52:38.159
sleep if that's what you want or need. And as

855
03:52:38.200 --> 03:52:48.399
I focus on the different parts of your body, you

856
03:52:48.559 --> 03:52:57.479
may start to just drift. And then you come back

857
03:52:57.520 --> 03:53:02.799
again and you hear me talking, and I'm focusing on

858
03:53:02.840 --> 03:53:13.520
a different part of your body, and you may find

859
03:53:13.639 --> 03:53:22.239
yourself drifting, but you don't realize you're drifting until you

860
03:53:22.399 --> 03:53:30.760
stop drifting and you're alert again to my voice. Focusing

861
03:53:31.920 --> 03:53:36.719
on a different part of your body starts to relax

862
03:53:36.920 --> 03:53:49.399
even deeper, because that drifting is basically you already in

863
03:53:49.520 --> 03:53:59.840
the sleep zone. And the more you drift, the longer

864
03:53:59.840 --> 03:54:09.799
you drift, and the longer you drift, eventually that drifting

865
03:54:09.959 --> 03:54:21.879
continues into sleep, and that's the last you remember until

866
03:54:21.879 --> 03:54:30.920
you wake up in your own time when you experience

867
03:54:31.159 --> 03:54:38.639
the right amount of sleep for you, Because when you

868
03:54:38.760 --> 03:54:47.840
do and if you do fall asleep, it's extremely pleasant,

869
03:54:50.600 --> 03:55:11.319
so relaxing, so deep, healing, sleep deep. It feels so

870
03:55:11.639 --> 03:55:23.079
nice to relax into your own body and mind as

871
03:55:23.159 --> 03:55:28.920
you as you feel that heating energy is spreading through it,

872
03:55:30.959 --> 03:55:52.879
relaxing us so deeply, relaxing use so so deeply. As

873
03:55:52.920 --> 03:56:09.319
we start to focus on your eyes, moving down to

874
03:56:09.440 --> 03:56:52.399
your jaw, down to your neck, your shoulders, arms, heads, fingers,

875
03:56:59.440 --> 03:57:32.200
it's yest, your stomach, your back, your spine, your hips,

876
03:57:39.440 --> 03:58:23.360
your legs, your feet, your tayes and feelingeing, spreading and

877
03:58:23.600 --> 03:58:37.639
growing inside your body, feeling you up. Now let's focus

878
03:58:37.719 --> 03:58:47.680
again on parts of your body, focusing this time on

879
03:58:47.719 --> 03:59:02.319
your forehead. Now on your mouth, your lips, your tongue,

880
03:59:03.840 --> 03:59:20.079
the whole of your mouth. Focus then on your fingers.

881
03:59:25.280 --> 03:59:29.920
Maybe you could move your fingers a little bits. You

882
03:59:30.040 --> 03:59:45.680
can focus on each one individually, both hands and even

883
03:59:45.719 --> 03:59:49.520
though if you focus on both of your hands now

884
03:59:51.079 --> 03:59:59.319
they almost seem to just melt into one. Where there

885
03:59:59.360 --> 04:00:03.639
is your right hands, start in your left hand end

886
04:00:06.639 --> 04:00:18.879
almost as if just mixed together. Now focusing on your knees,

887
04:00:24.680 --> 04:00:47.719
just noticing how your knees fell. Now focusing on your elbows,

888
04:00:50.399 --> 04:01:02.239
focusing on both of your elbows, just absurd, and the

889
04:01:02.399 --> 04:01:36.959
feeling a few elbows. Now focusing observing the back of

890
04:01:37.000 --> 04:02:24.879
your neck, feeding that energy on the back of your neck, absurd,

891
04:02:27.399 --> 04:02:46.799
your ankles, being aware of physical sensations in your ankles,

892
04:03:46.760 --> 04:04:05.399
not to sin, no, your toes on both of your feet,

893
04:04:05.440 --> 04:04:11.959
being aware how you taste.

894
04:04:14.239 --> 04:04:50.799
Feel right now.

895
04:04:49.959 --> 04:05:25.000
Ninety sn how your entire body feels, noticing your mind

896
04:05:27.719 --> 04:06:25.319
feels now, letting go, let go, letting go everything, letting go,

897
04:06:31.600 --> 04:07:06.639
letting go, letting go everything everything. I'm going to start now,

898
04:07:08.120 --> 04:07:10.000
and I would like you just, first of all, just

899
04:07:10.040 --> 04:07:18.159
to see yourself lying down on that message table, lying

900
04:07:18.200 --> 04:07:23.360
on your front. Your head is supported, your arms are supported,

901
04:07:27.840 --> 04:07:34.159
and you feel comfortable and breathing. It's really easy, and

902
04:07:34.239 --> 04:07:41.159
you feel you feel confident in how you look as well.

903
04:07:41.200 --> 04:07:45.239
So there's none of that issue of body problems or

904
04:07:45.319 --> 04:07:54.920
shyness because I'm a professional and this is a therapy session,

905
04:07:55.680 --> 04:08:03.799
so none of that stuff matters whatsoever. This is about you.

906
04:08:06.479 --> 04:08:12.799
This is about how you feel and how you can

907
04:08:13.719 --> 04:08:19.520
enjoy that sense of comfort and relaxation that comes from

908
04:08:20.719 --> 04:08:26.479
letting go and allowing my hands and my fingers to

909
04:08:26.520 --> 04:08:37.959
relax you by a message your body. So I want

910
04:08:38.000 --> 04:08:42.959
to start off just by placing my hands on the

911
04:08:43.000 --> 04:08:47.959
back of your head, just gently, just you can feel

912
04:08:48.040 --> 04:08:56.559
what my hands feel like really on you, so you

913
04:08:56.559 --> 04:08:58.879
can maybe feel the warmth of my hands on the

914
04:08:58.879 --> 04:09:04.319
back of your head. And with my hands to the

915
04:09:04.360 --> 04:09:08.559
side of your head, not pressing, but just holding there

916
04:09:08.680 --> 04:09:14.559
very gently, maybe over your ears, and a little bit

917
04:09:14.600 --> 04:09:19.280
on your face, just so you can feel my hands

918
04:09:21.239 --> 04:09:34.280
so you can become accustomed to them. And now put

919
04:09:34.360 --> 04:09:36.799
my hands on the back of your head again and

920
04:09:36.959 --> 04:09:43.959
gently let them slide down onto the back of your neck.

921
04:09:51.559 --> 04:10:01.399
You can feel my hands least stroke in the back

922
04:10:01.440 --> 04:10:07.879
of your neck to start with, just so you can

923
04:10:07.920 --> 04:10:12.760
get used to the feeling of my hands on your skin,

924
04:10:13.360 --> 04:10:21.920
get accustomed to realize that you're safe and it's all good,

925
04:10:22.239 --> 04:10:31.799
it's all fine. And I'm going to start gently messaging

926
04:10:32.559 --> 04:10:49.479
the muscles in the back of your neck with both hands. Now,

927
04:10:49.479 --> 04:10:55.799
this is a very trusting situation, really, because our necks

928
04:10:55.799 --> 04:11:00.399
are so fragile and to have someone have their hands

929
04:11:00.799 --> 04:11:05.840
around your neck in that way can sometimes be problematic

930
04:11:05.920 --> 04:11:11.479
for people, which is why massages are quite good, because

931
04:11:11.520 --> 04:11:20.120
it allows you to relax and to get in touch

932
04:11:20.319 --> 04:11:37.239
with trust, to feel peaceful and calm. And there's a

933
04:11:37.319 --> 04:11:46.079
massage the sides of your neck, gently moving from the

934
04:11:46.120 --> 04:11:49.959
bottom of your neck. It would be sort of near

935
04:11:50.000 --> 04:11:53.399
where your shoulders. Start, I guess, all the way up

936
04:11:55.360 --> 04:12:00.840
to your jaw, your ears, kind of area that side

937
04:12:00.840 --> 04:12:05.920
of your neck. Of course it's a lot longer than

938
04:12:06.239 --> 04:12:21.920
the front of your neck. And then message in the

939
04:12:22.040 --> 04:12:29.760
back of your neck, especially that area where perhaps we

940
04:12:29.959 --> 04:12:38.040
hold tension. And as that area's message, you can actually

941
04:12:38.159 --> 04:12:41.959
feel a sense of release in the back of your

942
04:12:42.040 --> 04:12:50.200
neck and maybe you can breathe it out as well.

943
04:12:52.680 --> 04:13:05.440
Notice how it feels. Notice how you feel. And then

944
04:13:05.520 --> 04:13:09.760
moving down to that area between your neck and your shoulders,

945
04:13:11.159 --> 04:13:20.120
that musty area. Starting to message that area on both sides.

946
04:13:22.280 --> 04:13:24.520
I mean, this would be the area that a lot

947
04:13:24.520 --> 04:13:26.719
of people would message if they were going to give

948
04:13:26.760 --> 04:13:33.200
you like a shoulder message. Even that's not technically the shoulders,

949
04:13:33.719 --> 04:13:36.280
but it's all the muscles that lead to the shoulders

950
04:13:38.000 --> 04:13:44.639
from the neck and again that can hold tension and stress.

951
04:13:45.879 --> 04:13:50.920
And when massaged sometimes a nice deep message is useful.

952
04:13:53.920 --> 04:14:09.399
And you decide how deep that message is, and just

953
04:14:09.559 --> 04:14:16.520
allow my knuckles just to dig in to get to

954
04:14:16.600 --> 04:14:26.639
those muscles and to realy relaxed all the time being

955
04:14:26.879 --> 04:14:44.399
firm yet gentle with you, and just stroking down the

956
04:14:44.600 --> 04:14:53.159
area to your actual shoulders. Moving to the muscles of

957
04:14:53.200 --> 04:15:04.399
your shoulders, maybe initially just pulling up the shoulders a

958
04:15:04.440 --> 04:15:07.879
little bit off the table, just to give you a

959
04:15:07.920 --> 04:15:18.479
little bit of a stretch, but very gently. And you've

960
04:15:18.479 --> 04:15:21.680
got the muscles at the front of your shoulders, the

961
04:15:21.879 --> 04:15:32.799
sides and the back. Again, this is a part that

962
04:15:32.879 --> 04:15:38.200
can really take quite a bit of pressure, quite a

963
04:15:38.239 --> 04:15:48.440
bit of needing. If if you wish to really release

964
04:15:48.639 --> 04:15:57.040
the tension to really get into those muscles, and you

965
04:15:57.040 --> 04:16:02.799
can let your fingers in there. You feel really nice

966
04:16:03.399 --> 04:16:10.959
sometimes just being stroked gently or being massaged quite strongly,

967
04:16:14.639 --> 04:16:24.079
it can all be beneficial to the relaxation with the

968
04:16:24.159 --> 04:16:37.760
muscles in your shoulders. Now to move down your arms,

969
04:16:44.239 --> 04:16:47.799
we do one arm at a time, starting with your

970
04:16:47.879 --> 04:16:58.159
right arm. What I do is I just lift your

971
04:16:58.280 --> 04:17:04.760
arm up, just hold to the side of you by words,

972
04:17:04.799 --> 04:17:11.239
still be attached, and I just message the tops of

973
04:17:11.319 --> 04:17:27.559
your arms all the way down to your forearms into

974
04:17:27.600 --> 04:17:51.559
your wrists, gently messaging that parts, the softer part which

975
04:17:51.639 --> 04:17:58.000
is the under part of the arm, which leads to

976
04:17:58.120 --> 04:18:03.520
the crease in your elbow. The inside it's much more

977
04:18:03.639 --> 04:18:23.360
sensitive skin. Sometimes just having that stroked can feel really nice,

978
04:18:23.799 --> 04:18:37.760
pleasurable and relaxing. Now moving down to your right hand,

979
04:18:43.760 --> 04:18:55.920
just holding your hand in both of my hands, just

980
04:18:56.000 --> 04:19:02.319
pressing gently on the back of your hand and stretching

981
04:19:02.440 --> 04:19:13.600
your fingers ever slightly at the same time pressing down

982
04:19:13.600 --> 04:19:27.000
and massaging each finger, and then starting to massage the

983
04:19:27.040 --> 04:19:39.680
palms of the hand. Just turning the hand gently, stretching

984
04:19:39.760 --> 04:19:49.360
it gently, and actually having your hand held can really

985
04:19:49.440 --> 04:19:56.959
be an emotional experience sometimes even if it is a stranger.

986
04:19:58.920 --> 04:20:02.600
So when you don't know very well, like a massage

987
04:20:02.879 --> 04:20:16.360
person or a therapist, maybe because it's intimate and you

988
04:20:16.440 --> 04:20:29.280
can feel nice, you can feel safe. And as I

989
04:20:29.319 --> 04:20:38.159
put that right arm back down where it was, to

990
04:20:38.239 --> 04:20:44.760
do the same with your left arm, exactly the same.

991
04:20:49.440 --> 04:20:54.520
Massage in the muscles in your arm all the way down,

992
04:20:55.639 --> 04:21:08.000
do your wrist, stroking the inside of your arm, just

993
04:21:08.120 --> 04:21:21.680
being gentle or as firm as you require, and then

994
04:21:21.799 --> 04:21:38.280
massaging your left hand, stretching the fingers gently, massaging the

995
04:21:38.520 --> 04:21:57.959
palm of your left hand, and you feel so so relaxing,

996
04:22:05.600 --> 04:22:23.399
so comforting, and I just rest your left down back down,

997
04:22:30.920 --> 04:22:41.760
start to massage your back, the biggest part of your body,

998
04:22:42.639 --> 04:22:49.559
starting at the top, starting again where we already have been,

999
04:22:50.319 --> 04:22:55.040
the area at the top in between his shoulders, near

1000
04:22:55.079 --> 04:23:00.280
your neck, going back a message in the area again,

1001
04:23:01.399 --> 04:23:15.120
but this time moving downwards, taking a downward stroke to

1002
04:23:15.159 --> 04:23:23.079
the middle of your back, working from the outside inwards.

1003
04:23:22.840 --> 04:23:29.319
It's a massage in the your back, but the the

1004
04:23:29.399 --> 04:23:39.879
outsides of your back, the parts where your arms would

1005
04:23:39.920 --> 04:23:53.120
maybe rest against, almost the part that connects your front

1006
04:23:53.280 --> 04:24:09.760
to your back, and just messaging down firmly but gently,

1007
04:24:10.840 --> 04:24:18.719
as firm as you want, moving down, and then moving

1008
04:24:18.760 --> 04:24:21.440
across a little bed and moving all the way down again,

1009
04:24:22.760 --> 04:24:35.360
being very gentle. You have firm as you choose. Eventually

1010
04:24:35.520 --> 04:24:40.200
we get to the spine. We can massage the muscles

1011
04:24:40.280 --> 04:24:43.959
and either side of your spine from the top of

1012
04:24:44.000 --> 04:24:49.959
your neck all the way down to your lower back.

1013
04:24:56.120 --> 04:25:02.479
We can do that a few times. Sometimes people use

1014
04:25:05.319 --> 04:25:11.520
the knuckle or the two fingers and just go your

1015
04:25:11.639 --> 04:25:16.680
side of the spine and almost just push down, go

1016
04:25:16.760 --> 04:25:20.280
all the way down to the bottom of the spine,

1017
04:25:20.520 --> 04:25:30.200
each time releasing tension and opening up the body, stretching

1018
04:25:31.319 --> 04:25:38.280
your body so that you feel more relaxed but at

1019
04:25:38.280 --> 04:25:54.600
the same time rejuvenated. And now I'm going to move

1020
04:25:54.719 --> 04:26:03.079
to one side, to your right side, and from the

1021
04:26:03.079 --> 04:26:09.239
bottom of your ribs to your pelvis. I'm gonna message

1022
04:26:10.280 --> 04:26:15.639
that area of your back. I'll stretch over the other

1023
04:26:15.760 --> 04:26:21.120
side and i will pull the muscles gently and massage

1024
04:26:21.239 --> 04:26:25.639
and push from one end that side or way to

1025
04:26:25.760 --> 04:26:30.719
my side to the middle of fact to where your

1026
04:26:30.719 --> 04:26:37.280
spine is. Massage in that side of your spine the

1027
04:26:37.280 --> 04:26:45.079
opposite side to where I'm standing. It's almost like kneading bread.

1028
04:26:45.920 --> 04:26:52.479
There's that big area which is firm yet lots there

1029
04:26:52.559 --> 04:27:02.079
to massage. Potentially one of the most important places to

1030
04:27:02.159 --> 04:27:09.680
actually have a message because you really feel it. You

1031
04:27:09.879 --> 04:27:14.879
really feel the release and the pleasure of having your

1032
04:27:14.920 --> 04:27:22.639
lower back massaged. It releases so much from your body

1033
04:27:24.120 --> 04:27:33.040
that's not useful, starting a healing process which will continue

1034
04:27:33.159 --> 04:27:45.600
long after this recording is over. The message in this

1035
04:27:45.760 --> 04:27:49.719
part of your body not only feels really good for you,

1036
04:27:51.120 --> 04:27:55.600
it's actually fun to do because it is, as I said,

1037
04:27:55.760 --> 04:28:01.200
like kneading bread. It's a part you can really get

1038
04:28:01.360 --> 04:28:11.600
hold of and really message deeply. If that's your choice,

1039
04:28:16.760 --> 04:28:18.639
then I'm going to move over to the other side

1040
04:28:18.680 --> 04:28:25.200
of your body and do the same with the opposite

1041
04:28:25.280 --> 04:28:34.639
part of your lower back. Kneading and messaging from your

1042
04:28:34.760 --> 04:28:41.440
sides all the way to the middle of your back

1043
04:28:42.000 --> 04:28:55.639
where your spine is pressing and kneading, firm and gentle

1044
04:28:55.760 --> 04:29:05.639
at the same time. It feels so releasing this mixture

1045
04:29:05.680 --> 04:29:21.120
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1046
04:29:21.120 --> 04:29:25.600
there's that feeling from your stomach as it's being stretched.

1047
04:29:27.440 --> 04:29:30.600
Even though you're in your stomach now, you can feel

1048
04:29:30.639 --> 04:29:34.479
it being stretched because that whole area is connected to

1049
04:29:34.520 --> 04:29:45.920
your stomach. Now we're going to move or move further

1050
04:29:46.079 --> 04:29:50.959
up to your top of your body and we do

1051
04:29:51.079 --> 04:29:59.719
the same this time, starting with your upper back. Put

1052
04:29:59.760 --> 04:30:08.520
my hands forward over and massage in that area up

1053
04:30:08.559 --> 04:30:12.399
to your spine, from the side of your body up

1054
04:30:12.440 --> 04:30:17.719
to your spine. So some of that massage area, the

1055
04:30:17.879 --> 04:30:24.399
muscle tissue or whatever fatty tissue even will be possibly

1056
04:30:24.479 --> 04:30:29.760
from your chest because all connected chest and the back

1057
04:30:30.440 --> 04:30:36.520
connect together. I'm going to be massaging and just pulling

1058
04:30:37.239 --> 04:30:43.680
some of that skin from your side up and massage

1059
04:30:43.760 --> 04:30:51.840
in that area of your upper back all the way

1060
04:30:51.959 --> 04:30:58.479
to your spine. And then I'll move down a bit

1061
04:30:58.520 --> 04:31:01.600
and I'll continue with the middle of your back doing

1062
04:31:01.719 --> 04:31:20.239
exactly the same thing as gentle as deep as you choose. Now,

1063
04:31:20.520 --> 04:31:24.680
move or the other side again and do the exact

1064
04:31:24.840 --> 04:31:28.600
same thing with the top of your back on the

1065
04:31:28.600 --> 04:31:38.200
other side, from pretty much underneath your arm area really

1066
04:31:43.559 --> 04:31:53.200
to your spine, and then continue in that all the

1067
04:31:53.200 --> 04:31:58.200
way down, including your lower your middle of your back.

1068
04:32:11.879 --> 04:32:17.200
I'm gonna go to your thighs, the backs of your thighs,

1069
04:32:19.719 --> 04:32:27.159
and the sides of your thighs, starting with your right leg.

1070
04:32:29.440 --> 04:32:39.239
Massage in the back and the sides of your thighs

1071
04:32:39.239 --> 04:32:45.719
gently and firmly. There's a lot of muscles there. It's

1072
04:32:45.719 --> 04:32:49.040
an area that can be very tense at times and

1073
04:32:49.159 --> 04:32:52.600
maybe needs a little bit more pressure than the rest

1074
04:32:52.600 --> 04:33:00.840
of the body. That's up to you. You can gently

1075
04:33:00.920 --> 04:33:08.200
stroke the back of your legs where you know, opposite

1076
04:33:08.279 --> 04:33:13.840
your knee joint or underneath your knee joint, very sensitive,

1077
04:33:14.080 --> 04:33:26.720
gentle area. And then working down to your calf muscles.

1078
04:33:29.599 --> 04:33:36.080
Massage in your calf muscles thoroughly and deeply, if you choose,

1079
04:33:39.479 --> 04:33:56.439
using both hands and fingers, digging deep to your ankles,

1080
04:33:58.639 --> 04:34:04.319
in the back of your back of your ankles, just

1081
04:34:04.599 --> 04:34:16.360
gently massage in that area, maybe lifting the leg and

1082
04:34:17.040 --> 04:34:31.599
stretching it a little bit. Moving to the right foot,

1083
04:34:39.560 --> 04:34:49.520
massaging the bottom of your feet and the size of

1084
04:34:49.560 --> 04:35:00.880
your feet, gently but firm enough so they don't tickle,

1085
04:35:06.360 --> 04:35:11.840
and just allow the pleasure that you get from heaving

1086
04:35:11.919 --> 04:35:21.319
your feet massaged to just overtake you. As I continue

1087
04:35:21.400 --> 04:35:28.000
to message your feet, the bottoms of your feet, the sides,

1088
04:35:30.639 --> 04:35:36.400
your arches, your heel. You can put a lot of

1089
04:35:36.439 --> 04:35:42.360
pressure into your heel and it feels amazing, Yet the

1090
04:35:42.520 --> 04:35:50.639
arches need to be a bit more gentle. Stretching your

1091
04:35:50.720 --> 04:35:57.240
toes gently the message in the bottoms of your toes

1092
04:35:57.919 --> 04:36:13.240
with my fingers, each one individually. Moving over to the

1093
04:36:13.360 --> 04:36:22.799
left leg to do exactly the same thing. Starting at

1094
04:36:22.799 --> 04:36:27.279
the top of the thighs, work in the back of

1095
04:36:27.319 --> 04:36:34.880
the thighs and the sides, massaging deeply and gently the

1096
04:36:35.040 --> 04:36:49.119
whole area, working all the way down. And this is

1097
04:36:49.159 --> 04:36:55.319
an area that maybe you could like to spend more

1098
04:36:55.400 --> 04:37:04.080
time relaxing the messaging. So perhaps if you wanted like

1099
04:37:04.159 --> 04:37:09.439
a bigger future recording where spend more time on one

1100
04:37:09.520 --> 04:37:24.000
particular area. As you move down to your calf muscles,

1101
04:37:27.360 --> 04:37:43.240
massage your calf muscles firmly and gently, moving down your

1102
04:37:43.240 --> 04:37:50.080
aincor into your feet, Massage in the backs of your feet,

1103
04:37:51.959 --> 04:38:01.200
the bottoms of your feet, stretching your toe and message

1104
04:38:01.240 --> 04:38:09.360
in each tone individually, and then feeling of pleasure and release.

1105
04:38:09.599 --> 04:38:18.279
The experience in your having your feet messaged feels really good.

1106
04:38:29.479 --> 04:38:36.720
Now if you turn over in your mind, laying on

1107
04:38:36.759 --> 04:38:49.639
your back, I'm just going to start again for your

1108
04:38:49.759 --> 04:39:04.439
neck area, in your shoulders, just to get back in

1109
04:39:04.599 --> 04:39:21.720
touch with that area. And as to move up, I

1110
04:39:21.759 --> 04:39:26.639
can clean my hands, make them more fresh, because now

1111
04:39:26.639 --> 04:39:37.080
I'm gonna message your face gently, starting off with your forehead.

1112
04:39:43.319 --> 04:39:49.040
Your eyes are closed and I can just stretch your

1113
04:39:49.159 --> 04:40:00.200
eyes a little bit, pushing up on your eyebrows, just

1114
04:40:00.360 --> 04:40:13.680
messaging around your scalp, massaging down your cheeks, around your ears,

1115
04:40:16.720 --> 04:40:29.599
into your jaw, gently the side of your neck, your

1116
04:40:29.720 --> 04:40:47.639
chin mm hmm, and just moving down from your neck

1117
04:40:47.840 --> 04:40:55.599
down to your chest, starting by message in the very

1118
04:40:55.720 --> 04:41:04.319
top of your chest where the collarbone is. Give a

1119
04:41:04.479 --> 04:41:16.279
side of the collarbone, and then just message in the

1120
04:41:16.400 --> 04:41:37.439
hole of the chest, moving the chest around, because it's

1121
04:41:37.520 --> 04:41:42.479
quite a large area. You can move from one side

1122
04:41:42.599 --> 04:41:53.400
to the next, moving my hands underneath pretty much where

1123
04:41:53.400 --> 04:42:03.240
your arms are stretching up, stretching some of the muscles

1124
04:42:03.279 --> 04:42:12.279
of your back in the process, moving up over your

1125
04:42:12.360 --> 04:42:32.159
chest and they're moving down again, and then allowing my

1126
04:42:32.279 --> 04:42:39.840
hands to just massage gently and slide down towards your stomach,

1127
04:42:41.639 --> 04:42:48.159
starting in the middle of your chest, and then gradually

1128
04:42:48.360 --> 04:42:54.959
my hands moving apart and massage in and slide in

1129
04:42:55.400 --> 04:43:04.000
at the same time, moving down to just below your

1130
04:43:04.040 --> 04:43:22.040
rib cage, moving down and then messaging up again, giving

1131
04:43:22.080 --> 04:43:30.240
your chest all the attention that it needs to feel

1132
04:43:30.439 --> 04:43:42.759
completely relaxed, remembering them. I'm also going to be focusing

1133
04:43:43.560 --> 04:43:48.880
on your sides as well, an area that really doesn't

1134
04:43:48.919 --> 04:43:56.080
get much attention but feels really good when it's massaged,

1135
04:44:00.959 --> 04:44:05.000
just stroking my hands down the sides of your body,

1136
04:44:08.759 --> 04:44:12.240
just below your arms all the way down to your hips.

1137
04:44:21.840 --> 04:44:27.720
Now move into your stomach area. We're going to stand

1138
04:44:27.919 --> 04:44:30.520
one side of you like I did when I did

1139
04:44:30.560 --> 04:44:36.840
your lower back. I'm gonna do a similar process of

1140
04:44:37.040 --> 04:44:51.880
just stretching the muscles from your side, gently massaging from

1141
04:44:51.919 --> 04:45:00.840
one side to the next, moving the whole area from

1142
04:45:00.840 --> 04:45:04.759
below your ribs all the way down to below your

1143
04:45:04.759 --> 04:45:14.599
belly button, and then move around to the other side

1144
04:45:14.639 --> 04:45:30.159
of you and repeat that process of relaxing deeply, calmly.

1145
04:45:33.279 --> 04:45:40.479
You feel loose, You feel free and It's something about

1146
04:45:40.560 --> 04:45:45.439
having your stomach message that's different from any other part

1147
04:45:48.919 --> 04:45:53.479
because we do have a tendency of holding a different

1148
04:45:53.560 --> 04:45:57.639
kind of stress in our stomachs that we may not

1149
04:45:57.720 --> 04:46:08.720
be aware of. As I now massage your stomach in

1150
04:46:08.840 --> 04:46:16.319
front of your stomach, making circles around your belly button,

1151
04:46:22.080 --> 04:46:31.759
and then going the other way around, there's a gentleness

1152
04:46:31.799 --> 04:46:37.840
and a freedom that comes from feeling how you're feeling.

1153
04:46:43.319 --> 04:46:48.119
As I now move down the tops of your thighs,

1154
04:46:49.759 --> 04:46:55.599
the muscles massaging them, and I can do this two

1155
04:46:55.720 --> 04:47:06.040
legs at the same time, pressing down, massaging deeply those

1156
04:47:06.159 --> 04:47:15.200
muscles in your thighs at front of your thighs, and

1157
04:47:15.400 --> 04:47:26.599
moving down to your knees, gently massaging your knees, sliding

1158
04:47:26.759 --> 04:47:32.279
down your shins, putting pressure on either side of your

1159
04:47:32.319 --> 04:47:45.200
shin gently softly but firmly, moving down to your ankles,

1160
04:47:50.119 --> 04:47:59.759
stroking the tops of your feet, and then with each

1161
04:48:01.119 --> 04:48:06.560
foot in each hand, just gently messaging the whole of

1162
04:48:06.639 --> 04:48:15.400
the foot, the top, the bottom, your heel, your ankle,

1163
04:48:16.240 --> 04:48:28.720
your toes, messaging every part of your feet. Feels so good,

1164
04:48:29.360 --> 04:48:43.520
just to let go and enjoy the process, enjoy feeling

1165
04:48:46.040 --> 04:48:59.400
so deeply relaxed. So much comfort and so many feelings

1166
04:49:01.080 --> 04:49:15.599
come just from touching your skin, and you can just

1167
04:49:16.720 --> 04:49:26.200
lie there for as long as you choose, enjoying the

1168
04:49:26.439 --> 04:49:44.720
feeling of deep comfort from being massaged by me, enjoy

1169
04:49:48.360 --> 04:49:53.959
feeling deeply.

1170
04:49:58.319 --> 04:49:58.919
Raxed.

1171
04:50:04.759 --> 04:50:11.360
And all we're gonna do is blow out some candles.

1172
04:50:13.759 --> 04:50:28.880
In your mind, there are going to be a hundred candles,

1173
04:50:35.959 --> 04:50:41.759
and you're going to blow each one out individually, one

1174
04:50:42.119 --> 04:50:50.560
by one, starting at one hundred. As I count down

1175
04:50:54.720 --> 04:51:01.639
all the way down to one, and each time I

1176
04:51:01.840 --> 04:51:10.919
say a number, you can imagine that candle in front

1177
04:51:11.000 --> 04:51:22.000
of you, and I'd like you to actually physically generally

1178
04:51:22.119 --> 04:51:38.159
blow that candle out, just so it's not big blows,

1179
04:51:38.240 --> 04:51:52.119
just a gentle, and that candle will extinguish. And then

1180
04:51:52.240 --> 04:51:59.680
I'll say the next number to move down, and you

1181
04:51:59.720 --> 04:52:12.319
can just blow that one out as well. And as

1182
04:52:12.360 --> 04:52:22.759
we move down the numbers, you'll find yourself feeding more

1183
04:52:22.959 --> 04:52:31.319
and more relaxed, and if you need to sleep, you'll

1184
04:52:31.319 --> 04:52:43.240
also find yourself becoming incredibly tired and sleepy. In fact,

1185
04:52:43.319 --> 04:52:53.400
you may struggle to blow out all one hundred of

1186
04:52:53.520 --> 04:52:54.560
these candles.

1187
04:53:01.520 --> 04:53:08.479
As you feel more and more deeply.

1188
04:53:11.240 --> 04:53:35.919
Relaxed, more and more deeply tired. And the further you

1189
04:53:36.080 --> 04:53:51.959
go down, the more your mind starts to drift. You

1190
04:53:52.119 --> 04:53:59.040
may find that you stop listening to me after a while.

1191
04:54:07.639 --> 04:54:12.080
And even though there may be background sounds where you are,

1192
04:54:16.919 --> 04:54:28.119
you'll be aware of those sounds at the moment be

1193
04:54:28.479 --> 04:54:43.959
me start to just not even notice them at all

1194
04:54:46.479 --> 04:55:00.520
because they're unimportant where I am. I've got this sounds

1195
04:55:00.560 --> 04:55:07.400
of the birds, there's horrors, the pigeon who likes to

1196
04:55:07.439 --> 04:55:14.040
say hello sometimes, and there's the odd plane that goes by,

1197
04:55:17.040 --> 04:55:30.520
maybe traffic and trains in the distance, but none of

1198
04:55:30.520 --> 04:55:44.639
that scens important whatsoever. More candles you blow out, the

1199
04:55:44.759 --> 04:55:48.279
less important anything.

1200
04:55:49.439 --> 04:55:49.560
Is.

1201
04:55:54.360 --> 04:56:05.840
More candles you blow out, the further seemed to move

1202
04:56:06.439 --> 04:56:26.000
away from sounds and from general date days. Stuff seems

1203
04:56:26.040 --> 04:56:40.200
to just move away on its own. You feel more

1204
04:56:42.720 --> 04:57:03.639
calmer with every candle you blow out. Guy, you the

1205
04:57:03.799 --> 04:57:16.799
next number? Do you hear me say? And then you

1206
04:57:16.959 --> 04:57:44.119
blow that candle out to So easy, so simple. We're

1207
04:57:44.200 --> 04:57:59.279
gonna start by introducing the first candle, which is a hundred.

1208
04:58:03.119 --> 04:58:18.000
First candles, one hundred. When you blow that candle out,

1209
04:58:24.759 --> 04:58:37.560
you'll find immediately a slight change in how you feel

1210
04:58:42.639 --> 04:58:56.040
as well. As a real sense of positivity growing within you,

1211
04:58:56.959 --> 04:59:27.040
relaxation and haepiness expanding. Starting with one hundred blow out

1212
04:59:27.119 --> 05:00:28.840
that candle now ninety nine h candle ninety eight, can

1213
05:00:29.279 --> 05:01:45.759
do ninety seven and dull we ninety six, Candu ninety

1214
05:01:45.799 --> 05:03:17.880
five and ninety four, candle ninety three and ninety two

1215
05:03:31.680 --> 05:04:39.119
and ninety one and ninety and eighty nine mm HM

1216
05:04:52.439 --> 05:08:02.919
and eighty eight and eighty candle eighty eight five and

1217
05:08:18.880 --> 05:11:39.119
hand had eighty two, N three two one can do

1218
05:11:43.040 --> 05:12:31.599
seventy nine, can't do seventy eight, candle seventy seven, candle

1219
05:12:35.200 --> 05:13:48.400
seventy six, candle seventy five, candle seventy four, candle seventy three,

1220
05:13:49.520 --> 05:14:52.959
candle seventy two, candle seventy one, candle seventy one, candle

1221
05:14:56.720 --> 05:15:54.159
seventy and do sixty nine, candle sixty eight, candle sixty seven,

1222
05:16:04.880 --> 05:17:09.639
candle sixty five, candle sixty four, candle sixty four, candle

1223
05:17:10.279 --> 05:18:42.720
sixty three, candle sixty and sixty one, candle sixty and

1224
05:18:49.959 --> 05:20:01.119
fifty nine, handle fifty eight, candle fifty seven, candle fifty six,

1225
05:20:29.799 --> 05:21:45.400
candle fifty five, candle fifty four, handle fifty three, handle

1226
05:21:48.479 --> 05:23:30.680
fifty two fifty two, candle fifty two, candle fifty one,

1227
05:23:50.000 --> 05:26:11.479
candle fifty candle fourty nine, candle forty eight, candle forty seven,

1228
05:26:13.560 --> 05:28:10.400
candle forty six, candle forty five, forty two candle forty

1229
05:28:10.599 --> 05:30:14.439
on candle forty candle thirty nine, can do thirty eight,

1230
05:30:43.799 --> 05:32:23.479
can't do thirty seven, canto thirty five, handle thirty four,

1231
05:32:56.799 --> 05:35:48.319
handle thirty three, handle thirty one, chendle thirty and twoin

1232
05:35:49.200 --> 05:38:11.720
teen nine ten, twenty eight and twenty seven and twenty six,

1233
05:38:52.560 --> 05:40:24.000
candle twenty five and chowing tief fo end twenty three

1234
05:41:02.639 --> 05:41:46.080
and twenty deep two and twenty two one.

1235
05:42:20.759 --> 05:42:21.439
And to.

1236
05:42:25.680 --> 05:46:16.080
Winty yen and ninety candle seventeen, can sixteen, canza fourteen

1237
05:47:32.599 --> 05:51:30.599
and well four and eleven ye shame nine, ten to

1238
05:51:35.720 --> 05:53:54.959
eight n six can' dol, can do.

1239
05:53:58.479 --> 05:54:49.040
Woo and doy.

1240
05:55:46.279 --> 05:57:01.959
Seven two cant leto all of those thoughts, thoughts, worries,

1241
05:57:02.279 --> 05:57:08.360
concerns about the past, thoughts about the future, and even

1242
05:57:09.840 --> 05:57:14.200
things you've been thinking about today. Just let it all

1243
05:57:14.279 --> 05:57:20.520
go because none of it is useful in this moment.

1244
05:57:25.400 --> 05:57:40.799
This is your opportunity to just focus on feeling relaxed,

1245
05:57:45.080 --> 05:57:51.520
allowing yourself to get in touch with that natural sense

1246
05:57:53.599 --> 05:58:01.720
of peace that we all have within us. It's available

1247
05:58:01.799 --> 05:58:06.639
for everyone. It just sometimes takes a little bit of

1248
05:58:06.759 --> 05:58:14.200
effort to set up the right time and place in

1249
05:58:14.439 --> 05:58:20.680
order for you to just let go. Because when you

1250
05:58:20.880 --> 05:58:28.680
do decide to let go and relax, that's what your

1251
05:58:28.680 --> 05:58:37.400
body starts to do because you've chosen, You've chosen to

1252
05:58:37.840 --> 05:58:44.959
just allow your body to unwind and your mind starts

1253
05:58:45.080 --> 05:58:52.520
to slow down. And it's a nice feeling. It's a

1254
05:58:52.639 --> 05:58:56.840
nice feeling at the beginning, just to know that you

1255
05:58:57.360 --> 05:59:07.599
have chosen to decide to relax deeply, and because you've

1256
05:59:07.720 --> 05:59:16.240
made that decision, your body will just follow suit. Because

1257
05:59:16.279 --> 05:59:20.919
sometimes all the muscles in your body need is just

1258
05:59:21.279 --> 05:59:30.520
permission from you to relax. Because so often we're busy,

1259
05:59:30.759 --> 05:59:34.959
we're going from here to there, we're walking around and

1260
05:59:35.080 --> 05:59:42.400
we're doing stuff, and the body doesn't have any time

1261
05:59:42.680 --> 05:59:51.040
or space to really relax deeply. So it kind of

1262
05:59:51.159 --> 05:59:56.720
waits for you to lead the way, waits for your permission.

1263
06:00:01.040 --> 06:00:01.720
And when you do.

1264
06:00:03.360 --> 06:00:08.439
Give your permission, when you give the say so, we

1265
06:00:08.639 --> 06:00:16.479
need say okay, it's time for your body to let

1266
06:00:16.639 --> 06:00:28.279
go completely and relax totally. Your body just follows. It's

1267
06:00:28.880 --> 06:00:34.279
like a breath of relief. Ah good, I can now relax.

1268
06:00:37.919 --> 06:00:40.959
That feeling at the end of a day, of a

1269
06:00:41.639 --> 06:00:45.080
very physical day that you may experience in the past,

1270
06:00:46.159 --> 06:00:48.720
where you get home and you just sit down on

1271
06:00:48.799 --> 06:00:53.000
a chair, maybe you kick your shoes off, and ah,

1272
06:00:53.840 --> 06:00:59.240
feels so nice. Know that you don't have to get

1273
06:00:59.319 --> 06:01:04.400
up again for a little while at least if you choose,

1274
06:01:04.520 --> 06:01:06.560
you can just sit there for maybe an.

1275
06:01:06.520 --> 06:01:07.000
Hour to.

1276
06:01:09.279 --> 06:01:20.319
It feels blissful. And just by sitting down like that,

1277
06:01:21.799 --> 06:01:26.840
your body knows that it's time to relax. Your body

1278
06:01:27.479 --> 06:01:33.040
has been given permission from you. Because it's a mindset

1279
06:01:34.560 --> 06:01:43.279
in your mind, you're prepared to let go of everything

1280
06:01:45.720 --> 06:01:53.400
and just completely allow all the stress of your body

1281
06:01:54.240 --> 06:02:11.919
to evaporate. Any tensions can just gradually vanish. It's almost

1282
06:02:12.159 --> 06:02:23.919
like magic, really, because that sense of relaxation in your body,

1283
06:02:25.560 --> 06:02:31.720
it's a very natural state. It's not something unusual. It

1284
06:02:31.840 --> 06:02:35.159
may feel unusual when you first start to relax, if

1285
06:02:35.200 --> 06:02:39.520
you if you haven't really spent a lot of time

1286
06:02:39.759 --> 06:02:44.959
focusing and giving yourself this space to let go completely

1287
06:02:45.159 --> 06:02:51.119
and relax, they seem are most alien, but it isn't.

1288
06:02:52.639 --> 06:02:58.560
It's actually the most natural thing in the world to

1289
06:02:58.720 --> 06:03:08.520
let go completely, to relax totally, the most natural thing

1290
06:03:08.840 --> 06:03:21.040
in the world to allow yourself to feel really calm

1291
06:03:21.479 --> 06:03:28.439
in your mind. And it is almost like a literal unwinding.

1292
06:03:32.119 --> 06:03:37.599
It's like you press a button and all the tension

1293
06:03:38.000 --> 06:03:43.759
just releases, and it's like a wheel, like a cog,

1294
06:03:44.759 --> 06:03:48.319
like the inside of a clock, just unwinding, and it's

1295
06:03:48.319 --> 06:03:53.319
almost like you could see the little wind up knob

1296
06:03:53.479 --> 06:03:58.439
that's used just going the opposite way that you choose

1297
06:03:58.599 --> 06:04:06.279
to wind it up, and the energy that premetic stress

1298
06:04:06.840 --> 06:04:16.840
for energy gradually winding down, losing its power, losing its strength,

1299
06:04:19.360 --> 06:04:28.599
as a sense of relaxation becomes stronger and deeper, and

1300
06:04:28.959 --> 06:04:37.040
you may find a the more relaxed you feel, that

1301
06:04:37.200 --> 06:04:46.919
your mind starts to wonder, maybe just seemed to stop

1302
06:04:47.080 --> 06:04:51.200
listening to me for a while, and your mind goes

1303
06:04:51.360 --> 06:04:56.680
somewhere else, and then you realize you're listening to me again,

1304
06:04:59.360 --> 06:05:02.639
and I was just your mind to drifting to sleep,

1305
06:05:05.880 --> 06:05:16.040
which is quite natural, because sometimes when we're stressed and tense,

1306
06:05:17.319 --> 06:05:20.520
we're not I mean I actually be aware of what

1307
06:05:20.720 --> 06:05:27.880
we need, what we physically or emotionally need in this moment.

1308
06:05:30.759 --> 06:05:37.200
But when you allow your body and mind to relax completely,

1309
06:05:39.000 --> 06:05:46.159
and you let go of all thoughts, concerns, worries, ideas.

1310
06:05:47.639 --> 06:05:52.200
All letting them go allow them to drop onto the floor.

1311
06:05:57.720 --> 06:06:03.680
You start to get in touch with the feelings of

1312
06:06:05.560 --> 06:06:15.959
such relaxation. This feels so nice to be in touch

1313
06:06:16.360 --> 06:06:22.639
with the calmness of the different body parts as they

1314
06:06:25.439 --> 06:06:38.880
become looser and looser. Even your breathing seems easier and

1315
06:06:39.080 --> 06:06:48.200
more natural effortless, as that cool air enters through your

1316
06:06:48.360 --> 06:06:58.680
mouth or nose into your lungs, breathing in comforts and relaxation,

1317
06:07:01.319 --> 06:07:07.919
and then just breathing out any excess remain intentional stress

1318
06:07:09.720 --> 06:07:18.159
from every part of your body and mind. And as

1319
06:07:18.240 --> 06:07:23.840
you start to focus on your mind, maybe you notice

1320
06:07:24.080 --> 06:07:31.439
that things have come to a standstill, or maybe just

1321
06:07:32.159 --> 06:07:40.200
much much lower than before, because your mind is not

1322
06:07:40.599 --> 06:07:51.240
really needed when listening to my voice, which allows your

1323
06:07:51.360 --> 06:08:01.319
mind to relax just as deeply as your body. Synchronicity

1324
06:08:02.240 --> 06:08:13.119
between the relaxation of your body and relaxation of your

1325
06:08:13.240 --> 06:08:24.959
mind let you know that feeling completely calm, loose, and

1326
06:08:25.159 --> 06:08:39.599
relaxed really is a great healing experience fear and has

1327
06:08:44.119 --> 06:08:52.159
so many positive benefits for your body, mind, and your

1328
06:08:52.240 --> 06:09:00.680
life to be able to let go over everything and

1329
06:09:00.919 --> 06:09:11.279
to relax completely in all parts of your body and mind.

1330
06:09:13.680 --> 06:09:22.279
Even your boneses are axed, all your muscles are relaxed,

1331
06:09:29.040 --> 06:09:43.479
Even the skin that covers your body is relaxed. Every hair.

1332
06:09:46.360 --> 06:09:46.919
That you have.

1333
06:09:48.680 --> 06:10:08.599
Is also deeply relaxed. Your brain restyles to feel the benefits.

1334
06:10:09.880 --> 06:10:10.200
Of this.

1335
06:10:11.799 --> 06:10:24.000
Healing relaxation, and then as you focus on the inside

1336
06:10:24.119 --> 06:10:29.360
of your scalp where your brain is, you can start

1337
06:10:29.919 --> 06:10:39.720
to realize and notice the benefits of your brain relaxing deeply.

1338
06:10:44.119 --> 06:10:54.200
And as your brain continues to relax sends those messages

1339
06:10:55.880 --> 06:11:01.959
to the rest of your body and do mind.

1340
06:11:03.599 --> 06:11:08.799
To rely, relax even more.

1341
06:11:12.360 --> 06:11:31.520
Deeply, relaxy more completely, letting go of any remaining forces

1342
06:11:33.639 --> 06:11:40.520
or concerns, allow them just to drop onto the floor

1343
06:11:42.680 --> 06:11:51.159
because they're no longer necessary in this moment, In this

1344
06:11:51.479 --> 06:12:06.240
moment of deep relaxation and calmness, feeling your brain with

1345
06:12:06.680 --> 06:12:29.319
deep concentrated heathing, calming, relaxing, every part of your brain

1346
06:12:33.799 --> 06:12:53.799
feeling so loose and comfortable, so relaxed and peaceful. Your

1347
06:12:53.919 --> 06:13:05.720
brain feels so light, it's so healthy. In that sense

1348
06:13:05.880 --> 06:13:19.680
of deep, deep comfort really does allow you to enjoy

1349
06:13:21.880 --> 06:13:33.560
those ever increasing sensations of comfort that are spreading throughout

1350
06:13:33.759 --> 06:13:44.799
your body, relaxing each and every muscle of your body,

1351
06:13:47.240 --> 06:14:07.200
e deeper and deeper, much more deeper than before, much

1352
06:14:08.319 --> 06:14:19.439
more comfort spreading through your body and your mind.

1353
06:14:22.479 --> 06:14:24.400
Be so.

1354
06:14:26.240 --> 06:14:42.279
Peaceful and calm, so very, very peaceful in avery part

1355
06:14:44.959 --> 06:14:45.959
of your body.

1356
06:14:47.599 --> 06:14:48.479
Letting go.

1357
06:14:50.479 --> 06:15:07.080
M hm a everything, averything, So peaceful and calm, so

1358
06:15:07.959 --> 06:15:22.400
relax a very second the passes you feel.

1359
06:15:24.439 --> 06:15:43.400
Dper deper relaxed, dper and deper relax.

1360
06:15:45.799 --> 06:15:55.080
Calm, so calm, peace.

1361
06:15:55.520 --> 06:16:06.759
For so fair, very peace from your head down to

1362
06:16:06.919 --> 06:16:20.040
your ties. Such peace and comfort growing all all the time,

1363
06:16:22.919 --> 06:16:34.040
Such peace and comfort spreading through your body and mind,

1364
06:16:36.560 --> 06:16:52.919
deep and deeper, Such comfort spreading and sinking deeper into

1365
06:16:53.279 --> 06:17:08.439
ay muscle of your body. So you feel amazing, so relaxed,

1366
06:17:11.959 --> 06:17:38.240
so peaceful, sol and peaceful, letting go everything. I'm going

1367
06:17:38.279 --> 06:17:44.639
to do a body scan, focusing on firstly how you

1368
06:17:44.840 --> 06:17:50.439
feel in your body, Not trying to change how you feel,

1369
06:17:51.599 --> 06:17:56.560
not trying to relax, not trying to move away from

1370
06:17:56.639 --> 06:18:06.040
any discomfort or stress tension, just accepting, observing and accepting

1371
06:18:06.639 --> 06:18:10.040
how you feel in the different parts of your body.

1372
06:18:12.000 --> 06:18:20.400
Just allowing yourself to be exactly as you are, to

1373
06:18:20.639 --> 06:18:28.840
notice to get in touch with how you actually feel

1374
06:18:29.919 --> 06:18:38.000
in this moment. So I'm going to start off by

1375
06:18:38.159 --> 06:18:47.000
focusing on your hands. Just be aware of your hands.

1376
06:18:52.360 --> 06:18:56.799
I'd like you to move your hands around, just maybe

1377
06:18:56.919 --> 06:19:02.360
move your fingers a little bit. I've been and closing

1378
06:19:02.599 --> 06:19:10.279
your hands very gently, just so that you can get

1379
06:19:10.319 --> 06:19:17.080
in touch with how your hands and your fingers fell,

1380
06:19:22.520 --> 06:19:41.479
very very slow movements. Focusing now on your feet, and

1381
06:19:41.560 --> 06:19:45.439
if you can just do kind of an equivalent with

1382
06:19:45.639 --> 06:19:51.360
your feet is you've just done with your hands, Maybe

1383
06:19:52.799 --> 06:20:00.720
turn in your ankles, moving your feet around your toes

1384
06:20:01.000 --> 06:20:14.319
gently but only very gently and very slowly, noticing how

1385
06:20:16.080 --> 06:20:29.520
your feet fill in this moment. Focusing now and your eyes,

1386
06:20:32.560 --> 06:20:39.639
I like you to just focus on your eyelids. Maybe

1387
06:20:39.759 --> 06:20:42.479
you can open and close your eyes a couple of

1388
06:20:42.599 --> 06:20:48.040
times to really get in touch with how you feel.

1389
06:20:48.119 --> 06:20:56.119
When you do close your eyes, the muscle changes in

1390
06:20:56.279 --> 06:21:03.119
your eyes when you do close them, maybe raising your eyebrows.

1391
06:21:04.840 --> 06:21:12.680
It stretches the tops of your eyes, perhaps squinting your eyes,

1392
06:21:16.439 --> 06:21:21.799
scrunching up your eyes just so you can hear it again.

1393
06:21:22.040 --> 06:21:32.599
Touch with all aspects of how your eyes feel.

1394
06:21:35.040 --> 06:21:35.680
Right now.

1395
06:21:44.919 --> 06:21:51.400
Now focusing on your thighs, and it just start you

1396
06:21:51.560 --> 06:22:01.680
to gently tense your thighs, just very very gently, just

1397
06:22:01.959 --> 06:22:14.159
enough so you can become more attuned to the physical

1398
06:22:14.799 --> 06:22:22.080
sensation of your upper legs, the front of your thighs,

1399
06:22:22.360 --> 06:22:33.360
and the backs of your thighs. Noticing and observing how

1400
06:22:35.720 --> 06:22:50.759
your thighs fear. Right now, moving your focus to the

1401
06:22:50.880 --> 06:22:57.720
back of your neck, just noticing the back of your neck,

1402
06:22:59.240 --> 06:23:04.479
the muscle and of course they lead to the side

1403
06:23:04.560 --> 06:23:08.720
of your neck. They also lead to the top of

1404
06:23:08.799 --> 06:23:15.159
your back, which lead to your shoulders. So as your

1405
06:23:15.479 --> 06:23:21.200
focus on the back of your neck, maybe you can

1406
06:23:22.159 --> 06:23:27.680
move your head gently upwards as if you're looking up,

1407
06:23:29.639 --> 06:23:35.240
Maybe moving your head down as if you were looking down.

1408
06:23:38.400 --> 06:23:43.279
Perhaps moving your head side to side, right to left,

1409
06:23:45.319 --> 06:23:56.439
only very slowly and very gently. I'm not trying to

1410
06:23:56.880 --> 06:24:08.439
force anything. Has to be very very gentle, just so

1411
06:24:09.119 --> 06:24:09.639
you can.

1412
06:24:11.200 --> 06:24:12.840
Be more.

1413
06:24:14.479 --> 06:24:23.880
In touch with the feelings, with the sensations, the physical

1414
06:24:25.279 --> 06:24:34.560
sensations of how the back of your neck feels. Right now,

1415
06:24:42.119 --> 06:24:50.080
as we now focus on the tops of your arms,

1416
06:24:52.439 --> 06:24:57.279
the parts where your biceps and your triceps are, between

1417
06:24:57.360 --> 06:25:05.080
your elbow and your shoulders should focus on those parts

1418
06:25:06.080 --> 06:25:11.759
the tops of your arms. You may like to just

1419
06:25:12.520 --> 06:25:23.840
tense them, but very very gently and slowly, so you're

1420
06:25:23.880 --> 06:25:33.319
not straining or putting any pressure whatsoever on your arms.

1421
06:25:36.040 --> 06:25:38.439
It's just so that you can.

1422
06:25:40.959 --> 06:25:48.119
Gain more of a sense of how your upper arms

1423
06:25:49.720 --> 06:26:01.599
are feeling in this moment, and just noticing as you gently,

1424
06:26:03.759 --> 06:26:13.400
very gently and slowly tighten the muscles and then let go.

1425
06:26:17.639 --> 06:26:26.040
Notice how the tops of your arms feel right now

1426
06:26:34.240 --> 06:26:45.040
as you now focus on your stomach, the area the

1427
06:26:45.159 --> 06:26:51.520
lower abdomen area below your belly button, moving all the.

1428
06:26:51.560 --> 06:26:52.360
Way down.

1429
06:26:55.520 --> 06:27:06.080
To your hips, just above your grind. Maybe you're able

1430
06:27:06.240 --> 06:27:16.159
to tense these muscles in the area very very gently

1431
06:27:19.560 --> 06:27:29.959
and slowly, if that's a difficult thing to do, and

1432
06:27:30.080 --> 06:27:39.080
maybe you can just move your body, pushing your stomach up,

1433
06:27:40.799 --> 06:27:44.639
maybe moving a little bit to the side using your hips,

1434
06:27:46.840 --> 06:27:55.000
just so you can get more in tune with how

1435
06:27:55.200 --> 06:28:14.159
your lower aptomen area is feeling in this moment. Just

1436
06:28:14.639 --> 06:28:36.840
noticing the physical sensations of your lower abdomen as you

1437
06:28:37.080 --> 06:28:52.360
move your attention to your mouth, noticing your lips and

1438
06:28:52.560 --> 06:29:10.439
inside your mouth, the teeth, your guns, your tongue, Just

1439
06:29:10.720 --> 06:29:19.000
noticing how your tongue in your mouth feels, and it

1440
06:29:19.159 --> 06:29:28.159
may help by moving your tongue around your mouth, moving

1441
06:29:28.240 --> 06:29:35.639
it to your left, maybe pressing it gently against the

1442
06:29:35.919 --> 06:29:42.080
side of your mouth, and then to the right, gently

1443
06:29:42.599 --> 06:29:49.279
to the side of your mouth, perhaps pressing up against

1444
06:29:49.400 --> 06:29:57.439
the top of your mouth, and then down gently against

1445
06:29:57.520 --> 06:30:08.799
the bottom of your mouth. Awys, very slowly and very

1446
06:30:11.439 --> 06:30:28.439
very gentle, so that you can be aware of how

1447
06:30:28.680 --> 06:30:50.599
you feel in your mouth area. Now I'm going to

1448
06:30:50.880 --> 06:31:06.880
focus on your wrists and I'm gonna ask you to

1449
06:31:07.119 --> 06:31:17.000
maybe just rotate your wrists by moving your hands in

1450
06:31:17.159 --> 06:31:30.400
a circular motion very gently and slowly, just so that

1451
06:31:30.680 --> 06:31:51.319
you can feel the sensations that you are currently experiencing

1452
06:31:51.959 --> 06:32:03.040
in your rests. Perhaps smooth in your hands.

1453
06:32:04.279 --> 06:32:05.720
Up and down.

1454
06:32:08.119 --> 06:32:35.479
Again very very gently and slowly, very gentzl and slow.

1455
06:32:48.919 --> 06:33:05.319
As we know start to observe, you'll lower back. The

1456
06:33:05.680 --> 06:33:16.439
bad part is just above your hips where your coxis

1457
06:33:16.560 --> 06:33:29.560
are a whole area which also really does include the

1458
06:33:29.919 --> 06:33:36.080
sides of your body because those muscles are very much

1459
06:33:36.279 --> 06:33:47.560
connected as those muscles also move into your hip aia

1460
06:33:48.560 --> 06:34:03.919
connecting to your buttocks the sides of your hips, and

1461
06:34:04.119 --> 06:34:12.560
if you're physically able to do so maybe you can

1462
06:34:13.479 --> 06:34:25.240
very gently just move your body ever so slightly, very

1463
06:34:25.560 --> 06:34:47.240
slowly some side, decide just enough to gauge how you

1464
06:34:47.520 --> 06:35:04.560
feel in your lower back. Perhaps see could even move

1465
06:35:04.759 --> 06:35:16.119
your hips gently up and down gently slowly.

1466
06:35:18.799 --> 06:35:19.680
In order to.

1467
06:35:24.240 --> 06:35:34.200
Be in touch with the physical sensations of your law back.

1468
06:35:51.240 --> 06:35:58.759
As we now move your attention.

1469
06:36:02.200 --> 06:36:09.919
To your jaw, the area from your chin all the

1470
06:36:10.000 --> 06:36:17.360
way up to near where your ears are. The hole

1471
06:36:17.799 --> 06:36:18.560
of your jaw.

1472
06:36:28.799 --> 06:36:29.520
You can, just.

1473
06:36:31.599 --> 06:36:38.279
If it's okay to do sid gently open your mouth,

1474
06:36:41.159 --> 06:36:52.759
not wide, no stretching, just very gently and slowly opening

1475
06:36:52.919 --> 06:37:15.599
your mouthing, closing your mouth very gently and slowly, so

1476
06:37:15.880 --> 06:37:29.240
you can be in touch with how your jaw feels.

1477
06:37:32.680 --> 06:38:15.159
Now to send now the chest area, and you don't

1478
06:38:15.360 --> 06:38:22.680
need to do anything to move your chest, because it

1479
06:38:22.959 --> 06:38:33.880
moves every time you breathe, and it moves very gently

1480
06:38:35.799 --> 06:38:53.000
and slowly automatically with each breath you take. As you

1481
06:38:53.479 --> 06:39:40.560
focus on how your chest feels when you braath, move

1482
06:39:40.720 --> 06:39:42.319
in your focus.

1483
06:39:43.880 --> 06:39:45.919
To your forms.

1484
06:39:47.840 --> 06:40:04.040
Your elbows. Maybe you're able to very gently and slowly

1485
06:40:06.479 --> 06:40:15.000
tense the muscles in your forearms, and when you do that,

1486
06:40:15.479 --> 06:40:48.639
you can feel your elbows as well, very gently and slowly, gently.

1487
06:40:51.560 --> 06:40:53.520
And softly.

1488
06:40:57.040 --> 06:41:35.479
Obsad your forearms and doll boys. Now focus of the

1489
06:41:35.639 --> 06:41:47.520
rest of your back, your upper back in the middle,

1490
06:41:49.080 --> 06:42:05.279
the middle of your back. Again, this part of your

1491
06:42:05.439 --> 06:42:20.159
body moves. Also every time you pray. You may not

1492
06:42:20.479 --> 06:42:34.560
notice that. Usually as you observe your upper back in

1493
06:42:34.720 --> 06:42:44.599
the middle of your back, you can really feel that

1494
06:42:46.319 --> 06:43:41.560
gentle and slow movement. Moving your focus into your hip area,

1495
06:43:44.919 --> 06:43:54.080
your butty as your grain, those muscles, and those bones

1496
06:43:56.680 --> 06:44:37.400
in your midsection. Just noticing how your hips feel. Right now,

1497
06:44:44.919 --> 06:45:01.599
you can very very gently move your hips maybe beside decide,

1498
06:45:03.119 --> 06:45:53.959
very gently and slightly hairy, gently, softly and slowly. Everything

1499
06:45:56.200 --> 06:46:10.720
starts to slow down, including the thoughts in your mind

1500
06:46:12.439 --> 06:46:22.560
and your mind itself just starts to gradually. It doesn't

1501
06:46:22.639 --> 06:46:30.200
have to be instant, but just gradually starting to It's

1502
06:46:30.240 --> 06:46:39.279
almost like time is stre chin. It's a slower pace

1503
06:46:41.759 --> 06:46:46.959
to maybe what you're used to in your day to

1504
06:46:47.080 --> 06:47:13.759
day life. It's a slower movement of energy, very small

1505
06:47:14.080 --> 06:47:22.119
movements which make up the larger movements, which is always

1506
06:47:22.159 --> 06:47:29.840
the case. Now, when you move your hand, it might

1507
06:47:29.959 --> 06:47:33.799
seem like it's one movement, but it's lots of minute

1508
06:47:34.599 --> 06:47:46.560
different muscles moving in accordance with each other. What happens

1509
06:47:46.840 --> 06:47:59.080
in this space that we're sharing is we move from.

1510
06:48:01.720 --> 06:48:04.360
That big.

1511
06:48:08.799 --> 06:48:25.880
Movement into those smaller movements. Starting to focus on how

1512
06:48:25.959 --> 06:48:33.240
your body feels, not just as a whole, not just oh,

1513
06:48:33.319 --> 06:48:37.560
i'm feel in this way. I'm feeling stressed or tense,

1514
06:48:37.799 --> 06:48:43.240
or I'm feeling relaxed and calm. I'm feeling this way,

1515
06:48:43.360 --> 06:48:50.240
I'm feeling that way. Starting to notice that your body

1516
06:48:54.560 --> 06:49:04.200
begins to present to you all feelings around your body,

1517
06:49:10.759 --> 06:49:22.840
small physical sensations in your legs, whether pleasurable or not.

1518
06:49:28.240 --> 06:49:37.319
Maybe resisting the temptation to label them or to judge

1519
06:49:37.400 --> 06:49:44.840
them those feelings. Just thinking them, thinking about them is

1520
06:49:45.000 --> 06:50:00.639
just being neutral, just feelings. Not being particularly can sad,

1521
06:50:01.880 --> 06:50:16.639
but just noticing what your body is telling you, the

1522
06:50:16.759 --> 06:50:23.040
feelings in your arms, instead of feeling the whole of

1523
06:50:23.200 --> 06:50:33.200
the arm, Maybe notice those individual feelings, all those different

1524
06:50:33.400 --> 06:50:46.759
muscles and the skin, the hairs of your arms, all

1525
06:50:46.799 --> 06:51:00.639
the internal parts of your arms, the veins, the bones.

1526
06:51:03.520 --> 06:51:09.520
Just being aware of maybe your elbow on your right

1527
06:51:09.759 --> 06:51:20.319
arm has a certain feeling, Maybe your left wrist also

1528
06:51:20.639 --> 06:51:43.639
has its own individual physical sensation. What about your forearm

1529
06:51:44.720 --> 06:51:56.880
on your right arm, your right forearm. There may not

1530
06:51:57.040 --> 06:52:04.799
be any particular feeling that you could even give a

1531
06:52:04.919 --> 06:52:12.119
name to, may not feel like anything other than just

1532
06:52:12.720 --> 06:52:23.119
a feeling. You know, it's there. The feelings in your shoulders,

1533
06:52:25.959 --> 06:52:29.639
perhaps your shoulders, when you think about them, you're kind

1534
06:52:29.680 --> 06:52:34.799
of almost like they're the same, you know, the same feeling,

1535
06:52:36.639 --> 06:52:39.959
almost like both of your shoulders are just one thing.

1536
06:52:41.799 --> 06:52:52.880
Of course they're not. And when you focus on your

1537
06:52:52.959 --> 06:53:01.200
left shoulder and then on your right shoulder, maybe find

1538
06:53:01.360 --> 06:53:06.759
that you move the muscles a little bit, maybe tense

1539
06:53:06.840 --> 06:53:32.400
the muscles gently, noticing the difference in each shoulder. Your

1540
06:53:32.479 --> 06:53:48.360
lower back, the left side of your lower back and

1541
06:53:49.200 --> 06:53:59.799
the right side of your lower back of course that

1542
06:54:00.119 --> 06:54:12.520
connection to your buttocks and to your hips, and also

1543
06:54:12.720 --> 06:54:26.479
moving up into the middle of your back. And sometimes

1544
06:54:26.840 --> 06:54:30.319
like right now, actually when I focus on their part,

1545
06:54:31.680 --> 06:54:36.080
when I focused on my buttocks and then I focused

1546
06:54:36.119 --> 06:54:40.240
on the middle of my back, I almost felt like

1547
06:54:40.439 --> 06:54:45.200
the muscles in my lower back were being stretched very gently,

1548
06:54:49.959 --> 06:54:55.240
just stretched a little bit. Even though I wasn't doing

1549
06:54:55.360 --> 06:55:04.119
anything to try the stretch your lower back, it just

1550
06:55:04.200 --> 06:55:16.520
seemed to happen the feeling of very gently stretching your

1551
06:55:16.599 --> 06:55:35.680
lower back comes along. I have feeling in your chest,

1552
06:55:43.279 --> 06:55:56.680
just noticing what sensations you are experiencing in your chest

1553
06:55:56.959 --> 06:56:13.240
right now. And there's so much of the chest. Obviously

1554
06:56:13.279 --> 06:56:16.919
there's the collar bone leading to the chest. You've got

1555
06:56:16.959 --> 06:56:25.560
the chest bone, You've got the muscles in your chest.

1556
06:56:28.360 --> 06:56:34.439
Of course, if you're female, there's possibly the breasts. If

1557
06:56:34.479 --> 06:56:42.639
you're male, you've got the different well why not that

1558
06:56:42.759 --> 06:56:50.240
different these days? But there may be more muscles at

1559
06:56:50.279 --> 06:56:56.479
the top of the chest, but at the side underneath

1560
06:56:57.680 --> 06:57:00.880
it's pretty much the same with a man or a woman.

1561
06:57:01.759 --> 06:57:07.520
There's muscles there, muscles that stretch out to your back

1562
06:57:08.720 --> 06:57:12.279
as well as breast tissue. It stretches and moves into

1563
06:57:12.360 --> 06:57:28.599
your back. To just being aware of your chest, being

1564
06:57:35.759 --> 06:57:55.680
with whatever feeling there is in your chest. And when

1565
06:57:55.720 --> 06:58:03.520
I noticed that, I focus on my chest, I feel

1566
06:58:03.599 --> 06:58:08.240
it in my back and my upper back. I mean,

1567
06:58:08.279 --> 06:58:11.200
I guess the obvious reason would be because you know,

1568
06:58:11.240 --> 06:58:21.959
I'll breathe in in then it stretches my chest and

1569
06:58:22.319 --> 06:58:36.200
my back at the same time. It feels it feels okay,

1570
06:58:42.799 --> 06:58:47.639
it doesn't feel I got a little bit of pain

1571
06:58:47.759 --> 06:58:54.360
in my right chest, a little bit not pain, but

1572
06:58:54.520 --> 06:59:04.759
little discomfort, maybe stiffness possibly, I don't no. I noticed

1573
06:59:04.840 --> 06:59:12.479
my shoulders are also wanting to flex for some reason.

1574
06:59:14.639 --> 06:59:22.040
I think that's probably part of my upper back, that

1575
06:59:22.240 --> 06:59:27.159
connection between my shoulders and my upper back, because I

1576
06:59:27.200 --> 06:59:32.200
can move my shoulders and stretch the muscles in my back,

1577
06:59:34.720 --> 06:59:41.240
moving the shoulders backwards or up, which then moves. I

1578
06:59:41.319 --> 06:59:57.439
think it's the scapulous in your back. It feels quite nice. Actually,

1579
07:00:02.759 --> 07:00:05.959
a good thing about this is you can, if you

1580
07:00:06.080 --> 07:00:20.040
want to, you can just flex or stimulate the various

1581
07:00:20.240 --> 07:00:27.720
muscles in your body gently in order to get more

1582
07:00:27.759 --> 07:00:38.080
of a sense of how they feel. And when you're relaxing,

1583
07:00:42.880 --> 07:00:46.919
when you do tense and muscle and you let it

1584
07:00:47.080 --> 07:00:54.439
go and you let it relax, it relaxes way more

1585
07:00:56.080 --> 07:01:06.119
than it would normally. But you have to feel that

1586
07:01:06.200 --> 07:01:10.040
you're able to do that. There's no point doing it

1587
07:01:10.279 --> 07:01:16.080
if there's an issue with the per part of your body.

1588
07:01:19.560 --> 07:01:26.159
You need to be gentle with yourself at all times

1589
07:01:28.759 --> 07:01:40.279
when relaxing deeply, it's important to be kind to yourself.

1590
07:01:47.840 --> 07:01:56.319
As you notice your mind. How much has your mind

1591
07:01:56.639 --> 07:02:24.680
slowed down? We started this recording how came and peaceful?

1592
07:02:26.279 --> 07:02:35.759
Is your mind. Right now, we have nothing to think

1593
07:02:35.840 --> 07:02:45.880
about and just my voice to listen to. Because you know,

1594
07:02:46.400 --> 07:02:57.360
the intention behind this recording is relaxation. At the very least,

1595
07:02:58.919 --> 07:03:03.360
for you to fill feel more relaxed at the end

1596
07:03:03.439 --> 07:03:11.680
of the recording than you did at the beginning, at

1597
07:03:11.720 --> 07:03:23.360
the very least, for your mind to slow down because

1598
07:03:23.439 --> 07:03:37.759
your body continues to relax, because that's what you want

1599
07:03:39.479 --> 07:03:58.479
to happen. That's what you expect to happen, for relaxation

1600
07:04:01.840 --> 07:04:17.279
to fill your body, maybe calm in your mind to

1601
07:04:17.439 --> 07:04:36.840
the point of boredom. When you start maybe to drift away,

1602
07:05:05.360 --> 07:05:15.040
it's almost as if you're moving further away from your

1603
07:05:15.159 --> 07:05:28.799
body in your mind, just leaving that there, kind of

1604
07:05:28.880 --> 07:05:33.799
liking it an escape pod in a spaceship a movie,

1605
07:05:34.599 --> 07:05:36.880
a space movie. You know, when they get into a

1606
07:05:36.959 --> 07:05:43.680
little pod in it. Since the month far away from

1607
07:05:43.759 --> 07:06:52.639
the spaceship, safe to dream, continue to relax, drifting so slow,

1608
07:07:05.759 --> 07:08:00.720
empy so, so ra empy so, and focus on the

1609
07:08:02.959 --> 07:08:19.439
feeding of those individual parts of your body that are relaxing.

1610
07:08:21.400 --> 07:08:38.000
One by one. You may find that every now and

1611
07:08:38.200 --> 07:08:49.520
then you realize that you weren't listening to my voice

1612
07:08:52.159 --> 07:09:03.840
because your mind started to imagine something different, maybe started

1613
07:09:04.000 --> 07:09:12.520
to almost move into some kind of a dreamy state.

1614
07:09:17.400 --> 07:09:23.680
And then you become aware of my voice again. And

1615
07:09:23.840 --> 07:09:30.240
even though you may want to focus on my voice,

1616
07:09:30.919 --> 07:09:38.319
you may also wish to allow your mind to just

1617
07:09:38.720 --> 07:09:58.560
drift naturally into that space of comfort and safety. As

1618
07:09:58.680 --> 07:10:16.119
you feel more comfort spreading through your body like a

1619
07:10:16.360 --> 07:10:30.720
warm blanket covering you gently, keeping your body at just

1620
07:10:33.439 --> 07:10:50.919
the perfect temperature. And even if you can hear background sounds,

1621
07:10:56.479 --> 07:11:08.840
they just don't seem to matter anymore. There's that sense

1622
07:11:08.959 --> 07:11:28.520
of peace spreads through your mind like a gentle breeze, yes,

1623
07:11:28.720 --> 07:11:40.919
strong enough to blow away all negativity, strong.

1624
07:11:40.759 --> 07:11:41.200
Enough to.

1625
07:11:44.639 --> 07:11:54.759
Remove from your mind any anxiety or stress that was

1626
07:11:54.959 --> 07:12:10.080
there before, and blow away any other thoughts or feelings

1627
07:12:10.400 --> 07:12:35.840
that just don't fit with the sense relaxation that is

1628
07:12:36.119 --> 07:13:01.439
feeling your body end your mind. Unless you focus on

1629
07:13:01.599 --> 07:13:08.040
your mind and count down from ten down to one,

1630
07:13:09.439 --> 07:13:19.759
and with each number you hear, your mind will become

1631
07:13:25.840 --> 07:13:41.279
slightly more relaxed, just just slightly.

1632
07:13:43.919 --> 07:13:43.959
So.

1633
07:13:44.119 --> 07:13:51.159
From ten down to nine, just a slight movement. From

1634
07:13:51.360 --> 07:14:03.599
nine down to eight, just another small change in how

1635
07:14:03.759 --> 07:14:16.799
you feel. Eight down to seven, That feeling is a gap,

1636
07:14:17.680 --> 07:14:23.240
almost like a gap that starts to get wider, the

1637
07:14:23.400 --> 07:14:31.639
gap between those feelings that you used to have in

1638
07:14:31.759 --> 07:14:40.680
your mind compared to the feelings you have there growing now,

1639
07:14:42.400 --> 07:14:52.240
feelings of comfort and security and confidence, and that gap

1640
07:14:52.639 --> 07:14:58.799
becomes wider. Eight down to seven, seven, down to six,

1641
07:15:02.439 --> 07:15:07.439
and when you get to five, your mind will start

1642
07:15:07.599 --> 07:15:20.520
to have a certain physical sensation, almost like there's a

1643
07:15:20.840 --> 07:15:27.439
magnet outside of your head sucking the tension and the

1644
07:15:27.759 --> 07:15:35.439
stress and any remaining feelings that you don't want, sucking

1645
07:15:35.520 --> 07:15:44.599
them out through your skull. And in down to four

1646
07:15:46.560 --> 07:15:53.360
you can start to really experience that sense of not

1647
07:15:53.680 --> 07:16:03.840
just emptiness, but space, a place full of fresh air,

1648
07:16:08.720 --> 07:16:15.439
a place where you can stretch. It's almost as if

1649
07:16:15.520 --> 07:16:19.560
as you go down to four and three your mind

1650
07:16:19.759 --> 07:16:31.680
is expanding, with this sense of peace and tranquility growing

1651
07:16:34.319 --> 07:16:40.400
as it moves down to When you get to one,

1652
07:16:41.880 --> 07:16:50.439
your mind just feels exactly how you want to feel.

1653
07:16:53.799 --> 07:17:11.400
It's almost a perfect feeling, maybe a sensation that you'd

1654
07:17:11.639 --> 07:17:24.279
like to keep a place that's safe, where nothing can

1655
07:17:24.360 --> 07:17:39.520
affect you at all, and you can stay in that

1656
07:17:40.959 --> 07:17:48.720
that space of comfort and confidence, confident in your own

1657
07:17:48.799 --> 07:17:57.319
ability to create this space and this feeling of comfort

1658
07:17:57.880 --> 07:18:03.799
within your own mind just by counting from ten.

1659
07:18:05.360 --> 07:18:06.040
Down to one.

1660
07:18:10.599 --> 07:18:15.159
And this is something that you can do yourself when

1661
07:18:15.200 --> 07:18:22.479
you're on your own the time when you can maybe

1662
07:18:22.680 --> 07:18:31.279
sit down, maybe just for a few minutes, close your eyes,

1663
07:18:35.119 --> 07:18:46.720
just count slowly from ten down to one and re

1664
07:18:47.040 --> 07:18:59.880
experience these feelings in your mind. And when you feel

1665
07:19:00.080 --> 07:19:09.520
that way in your mind, your body copies your mind,

1666
07:19:15.400 --> 07:19:21.279
and the feeling is spread through your spine and your

1667
07:19:21.439 --> 07:19:29.279
nervous system into every part of your body, travels through

1668
07:19:29.319 --> 07:19:43.520
your blood stream, healing and relaxing every particle of your existence.

1669
07:19:56.240 --> 07:19:59.959
And we can we can practice this a few times

1670
07:20:00.000 --> 07:20:07.680
aims before the end of the recording, and then you

1671
07:20:07.799 --> 07:20:15.200
can practice on your own and each time you count

1672
07:20:15.319 --> 07:20:26.840
from ten about one, the feelings of comfort, calmness, and

1673
07:20:27.799 --> 07:20:46.880
deep deep relaxation becomes stronger and deeper, filling your mind

1674
07:20:47.240 --> 07:20:56.479
and your brain with these positive chemicals. The spread throughout

1675
07:20:56.560 --> 07:21:06.400
your body, relaxing you so quickly, relaxing your whole body

1676
07:21:06.599 --> 07:21:19.799
and mind so very, very easily, just by counting from

1677
07:21:20.000 --> 07:21:30.319
ten down to one. So we're going to do it now.

1678
07:21:31.200 --> 07:21:35.119
I'm going to count from ten down to one. I'd

1679
07:21:35.319 --> 07:21:39.639
like you to repeat the number after me, so when

1680
07:21:39.680 --> 07:21:48.279
I say ten, you can just repeat to yourself ten.

1681
07:21:53.880 --> 07:22:03.240
Just notice, be aware of how you feel in your

1682
07:22:03.400 --> 07:22:12.919
mind and your body. Then when I say nine, you

1683
07:22:13.000 --> 07:22:28.840
can repeat to yourself nine, again, noticing the increase in

1684
07:22:29.040 --> 07:22:37.000
comfort and calmness in your mind and in your body.

1685
07:22:43.000 --> 07:22:52.439
The same when I say eight, when I say seven, six,

1686
07:22:54.959 --> 07:23:09.279
when I say five, four, when I say three, two,

1687
07:23:13.680 --> 07:23:19.840
and lastly when I say one, you can repeat that number.

1688
07:23:27.319 --> 07:23:27.479
Now.

1689
07:23:27.599 --> 07:23:33.159
Of course, when you do this on your own without

1690
07:23:33.279 --> 07:23:38.279
listening to me, you can say the numbers or whatever

1691
07:23:39.880 --> 07:23:48.360
speed that you feel is necessary for you, so you

1692
07:23:48.479 --> 07:23:54.439
can adapt. So you feel you want to say the

1693
07:23:54.599 --> 07:24:02.159
numbers ten down to one faster than I do, then

1694
07:24:02.159 --> 07:24:05.040
you go ahead and do that. Or if you feel

1695
07:24:05.919 --> 07:24:09.000
when you do it yourself that you'd like to have

1696
07:24:09.599 --> 07:24:17.599
more more space between the numbers, maybe take a lot

1697
07:24:17.840 --> 07:24:25.400
longer to get from ten all the way down to one,

1698
07:24:29.599 --> 07:24:42.119
that's your choice also to do. So, I'm going to

1699
07:24:42.319 --> 07:24:50.680
count from ten down to one, and when I get

1700
07:24:50.720 --> 07:24:57.880
to one, that will be the end of this recording, unless,

1701
07:24:58.000 --> 07:25:02.599
of course, you're listening with music. The music will continue

1702
07:25:23.000 --> 07:31:07.799
nine eight four f twenty nineteen, eighteen, seventeen, sixteen fifteen fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1703
07:31:12.840 --> 07:31:36.400
two one. Now open your eyes, noticing how you physically

1704
07:31:36.520 --> 07:31:45.520
feel having counted down from twenty to one, allowing stress

1705
07:31:45.639 --> 07:31:49.520
and tension to leave through your fingertips and your toes.

1706
07:31:51.040 --> 07:31:55.759
And as you focus on your fingertips, maybe they feel

1707
07:31:55.759 --> 07:32:02.560
a little bit tingly, which is I suppose quite understanding

1708
07:32:02.720 --> 07:32:07.799
considering the tension has been exiting your body through your fingertips.

1709
07:32:14.279 --> 07:32:16.240
So now I'm going to count from twenty down to

1710
07:32:16.360 --> 07:32:23.599
one again. This time you get to feel relief of

1711
07:32:23.759 --> 07:32:29.439
tension and stress in the anxiety that you may have

1712
07:32:34.119 --> 07:32:42.520
leaving through your stomach. Just leaving through your stomach, almost

1713
07:32:42.560 --> 07:32:48.319
as if it's just releasing the whole of your stomach.

1714
07:32:49.080 --> 07:32:54.000
You navel to just above your chest or below your chest,

1715
07:32:54.119 --> 07:32:58.680
rather so surrounding your belly button area, the whole area.

1716
07:33:00.799 --> 07:33:05.400
You can feel the tension of your body where it's left,

1717
07:33:05.680 --> 07:33:10.959
just releasing from that area, and you may notice that

1718
07:33:11.119 --> 07:33:16.159
your stomach will become very relaxed as I count down

1719
07:33:17.159 --> 07:34:24.799
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight,

1720
07:34:28.880 --> 07:35:01.599
seven six, five four three two, And you can open

1721
07:35:01.680 --> 07:35:04.080
your eyes again if you choose, or you can just

1722
07:35:04.200 --> 07:35:10.400
keep them closed because it feels relaxing. Just notice how

1723
07:35:10.479 --> 07:35:15.880
your stomach feels. I notice as your focus, just do

1724
07:35:15.919 --> 07:35:20.560
a little scan of your body. Just notice how your

1725
07:35:20.639 --> 07:35:33.319
body feels. Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1726
07:35:36.360 --> 07:35:43.319
just noticing, and you know, you may start to feel

1727
07:35:45.799 --> 07:35:50.000
more the sense of tiredness, which may be the reason

1728
07:35:50.080 --> 07:35:56.040
you're listening to this recording because you would like to

1729
07:35:57.680 --> 07:36:09.560
let go completely of everything and drift off into a nice, natural, calm,

1730
07:36:09.959 --> 07:36:25.159
relaxing sleep. So now we're going to focus on your forehead,

1731
07:36:29.080 --> 07:36:31.840
and if you choose, you can incorporate your eyes in

1732
07:36:32.000 --> 07:36:36.639
this focus as well. So your forehead and your eyes,

1733
07:36:38.720 --> 07:36:43.119
it's that whole area basically almost as if you are

1734
07:36:43.200 --> 07:36:47.159
wearing a mask, you know, like a I don't know,

1735
07:36:47.159 --> 07:36:52.799
a Batman mask or something, or I'm trying to fa

1736
07:36:53.479 --> 07:36:55.560
zorro or something, you know, the kind of mask that

1737
07:36:55.680 --> 07:36:58.479
covers your eyes but also covers quite a lot of

1738
07:36:58.560 --> 07:37:05.360
the forehead. And focusing on that area because that's the

1739
07:37:05.439 --> 07:37:09.279
area that we're now going to release tension and stress

1740
07:37:09.639 --> 07:37:14.319
from your mind, from your brain, from your mind, and

1741
07:37:15.000 --> 07:37:18.520
any tension that you may have remaining in your face,

1742
07:37:19.560 --> 07:37:24.880
in your neck and your jaw, your eyes, your forehead,

1743
07:37:25.479 --> 07:37:31.040
and all your scalp. So basically any tension within your

1744
07:37:31.200 --> 07:37:39.479
head area, including your mind and your brain, and that's

1745
07:37:39.560 --> 07:37:43.880
going to be released through your forehead and your eyes.

1746
07:37:47.799 --> 07:37:51.560
As I count down again from twenty down to one

1747
07:37:54.040 --> 07:39:25.240
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, seven, six, five, four, three.

1748
07:39:29.919 --> 07:39:34.520
Two what.

1749
07:39:43.040 --> 07:39:51.080
Noticing and she scan your face with jaw, your eyes,

1750
07:39:52.400 --> 07:40:01.439
the cheap bones, your ears, the forehead, your scalp, your neck,

1751
07:40:02.720 --> 07:40:05.240
the back of your neck, in the front of your neck,

1752
07:40:06.200 --> 07:40:15.360
the side of your neck, and your throat. HM noticing

1753
07:40:16.680 --> 07:40:28.520
being aware of the comfort, increased feeling, relaxation, not just

1754
07:40:28.680 --> 07:40:33.799
in your head and neck and mind, also the rest

1755
07:40:33.840 --> 07:40:44.159
of your body. Just notice how loose and calm you feel,

1756
07:40:45.240 --> 07:40:46.880
and how easily.

1757
07:40:48.599 --> 07:40:50.119
It is to just let go.

1758
07:40:52.959 --> 07:41:08.680
Completely, let go completely or easily.

1759
07:41:16.360 --> 07:41:19.439
That's what I'm going to do now, is I want

1760
07:41:19.560 --> 07:41:27.119
to focus on the top of your head and am

1761
07:41:27.119 --> 07:41:28.279
We're going to allow.

1762
07:41:29.639 --> 07:41:38.000
Every last piece of tension or stress that might be

1763
07:41:38.319 --> 07:41:43.919
lingering or hiding in your body or mind or head.

1764
07:41:45.319 --> 07:41:45.720
To just.

1765
07:41:47.439 --> 07:41:54.360
Be sucked out at the top of your head and released.

1766
07:41:57.560 --> 07:41:58.200
Into the air.

1767
07:41:59.720 --> 07:42:06.080
Suck down into the clouds. Imagine a big cloud above

1768
07:42:06.159 --> 07:42:11.599
your head. Al it's like a whirlpool, and this can

1769
07:42:11.880 --> 07:42:18.759
suck that tension out the top of your head and

1770
07:42:18.959 --> 07:42:20.159
just take it away.

1771
07:42:21.799 --> 07:42:22.400
The good.

1772
07:42:25.279 --> 07:42:28.959
Use your focus. Imagine an opening on the top of

1773
07:42:29.040 --> 07:42:35.080
your head with that tension and stress and any remaining

1774
07:42:35.319 --> 07:42:39.400
issues may be worries of concerns that are no use

1775
07:42:39.560 --> 07:42:39.759
to you.

1776
07:42:39.959 --> 07:42:43.720
Now you can all be sucked down at the top

1777
07:42:43.759 --> 07:42:44.599
of your head.

1778
07:42:46.080 --> 07:42:52.000
And taken away. As I count down again from twenty

1779
07:42:52.439 --> 07:44:41.200
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1780
07:44:45.319 --> 07:45:21.080
three two, one breathe, noticing how you feel, how relaxed

1781
07:45:21.439 --> 07:45:34.400
and calm you physically and mentally feel right now, how

1782
07:45:35.439 --> 07:45:44.279
peace so your mind feels. It feels so nice to

1783
07:45:44.520 --> 07:45:53.119
just let go, to give yourself some space to breathe easily,

1784
07:45:55.080 --> 07:46:05.080
to think calmly, just to take a break from all

1785
07:46:05.159 --> 07:46:11.599
that pointless worry and concerns about things that you don't

1786
07:46:11.680 --> 07:46:21.840
need to think about. Right now, because this is your

1787
07:46:22.080 --> 07:46:27.119
time to let go. This is your space to enjoy

1788
07:46:28.680 --> 07:46:37.880
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

1789
07:46:41.080 --> 07:46:49.959
They can feel so good, so nice to just not

1790
07:46:50.279 --> 07:46:59.319
have to do anything to be able to really enjoy

1791
07:47:01.080 --> 07:47:09.840
that serenity that comes with letting go completely, that peacefulness

1792
07:47:10.040 --> 07:47:27.919
that comes with being in this peaceful space. And you

1793
07:47:28.040 --> 07:47:32.880
can keep this sense of calmness for as long as

1794
07:47:33.159 --> 07:47:47.520
you choose. If you choose to drift off into a deep, healing,

1795
07:47:47.880 --> 07:47:56.639
natural sleep, then you can do that. It's completely up

1796
07:47:56.720 --> 07:48:04.599
to you, and you can keep this feeling of calmness

1797
07:48:05.599 --> 07:48:10.439
physically and in your mind as long as you choose

1798
07:48:11.959 --> 07:48:27.240
to feel completely relaxed, completely relax And I'd like you

1799
07:48:27.439 --> 07:48:33.240
to make up your mind that you're going to relax,

1800
07:48:41.840 --> 07:48:44.599
and I want to explore that with you. What it

1801
07:48:44.759 --> 07:48:52.119
feels like when you actually decide that you're going to relax,

1802
07:48:53.799 --> 07:49:00.400
not forcing yourself, but giving yourself that. Yes, it is

1803
07:49:00.479 --> 07:49:05.439
a command, really, isn't it. When you're telling yourself relax

1804
07:49:07.639 --> 07:49:12.880
in a gentle but firm way that only you can

1805
07:49:13.000 --> 07:49:17.919
really tell yourself in that way. You can't really have

1806
07:49:18.040 --> 07:49:22.680
someone else saying to you now it relax, relax, you know,

1807
07:49:23.639 --> 07:49:26.919
and it needs to be gentle. But you can't someone

1808
07:49:26.959 --> 07:49:33.959
else can't really have the same the same kind of

1809
07:49:34.599 --> 07:49:43.520
influence or power that you have over your own physicality,

1810
07:49:44.360 --> 07:49:53.360
over how you feel, because when you say it to

1811
07:49:53.479 --> 07:50:01.880
yourself it means more. It's personal, and your brain and

1812
07:50:02.080 --> 07:50:09.759
your unconscious mind and your body listens to what you say. So,

1813
07:50:10.080 --> 07:50:13.840
for example, we'll test it out. We'll do a little test,

1814
07:50:13.959 --> 07:50:17.599
a few little tests along the way, and you can

1815
07:50:17.720 --> 07:50:23.959
get more of an idea of the force, the positive

1816
07:50:24.200 --> 07:50:30.599
force that you can have in creating a sense of

1817
07:50:30.880 --> 07:50:35.880
comfort and relaxation and your body and your mind quite

1818
07:50:36.000 --> 07:50:48.720
quickly just by you telling yourself to relax. So I'm

1819
07:50:48.759 --> 07:50:55.479
going to start by let's focus on your hands. To

1820
07:50:55.639 --> 07:50:58.599
focus on your hands and just tell your hands to relax,

1821
07:51:00.119 --> 07:51:07.200
say relax. As you focus on your hands, you could

1822
07:51:07.439 --> 07:51:11.919
say my hands are relaxed, or I want my hands

1823
07:51:11.959 --> 07:51:15.840
to relax. But I think if you actually do it

1824
07:51:16.040 --> 07:51:24.240
directly by focusing and imagining that your hands can hear

1825
07:51:24.400 --> 07:51:26.720
what you're saying, you know, like they've got little ears,

1826
07:51:27.479 --> 07:51:32.639
which is a bit weird. So talking to your hands

1827
07:51:33.360 --> 07:52:02.200
and just say relax, noticing how your hands start to relax. Now,

1828
07:52:02.360 --> 07:52:05.560
focus on your eyes and tell your eyes to relax.

1829
07:52:06.720 --> 07:52:11.400
You just say in the same word relax and find

1830
07:52:11.479 --> 07:52:19.119
the right tone for you. You know, I might say relax,

1831
07:52:19.799 --> 07:52:27.919
but you you might say relax or relax. You know,

1832
07:52:28.240 --> 07:52:33.880
you might say it differently to yourself, and that's important

1833
07:52:34.759 --> 07:52:40.840
for you to gauge what feels right for you. To

1834
07:52:41.080 --> 07:52:46.240
just tell your eyes to relax whilst focusing on your eyes,

1835
07:52:46.759 --> 07:52:51.479
your eyelids, the muscles around your eyes, your eyebrows, and

1836
07:52:51.720 --> 07:53:27.200
just tell your eyes directly relax now. Now, I just

1837
07:53:27.319 --> 07:53:37.639
did that myself, and sometimes you may feel that you

1838
07:53:37.799 --> 07:53:43.240
need a bit more time or the different parts to relax,

1839
07:53:44.080 --> 07:53:47.959
you know, because I start talking again and maybe that

1840
07:53:48.159 --> 07:53:51.759
part hasn't relaxed fully. But what will happen is that

1841
07:53:51.840 --> 07:53:56.080
we'll just continue to relax even though I'm talking. And

1842
07:53:56.200 --> 07:54:02.000
that's happening with my eyes. Something else I noticed is

1843
07:54:03.919 --> 07:54:07.720
when I started focusing on my eyes, that actually almost

1844
07:54:07.919 --> 07:54:10.560
became They got worse before they got better in a way.

1845
07:54:11.279 --> 07:54:14.360
So I felt a degree of tension growing in my

1846
07:54:14.479 --> 07:54:20.439
eyes and then disappearing. So I think what that was

1847
07:54:20.560 --> 07:54:25.720
really was just me becoming more aware of the tension

1848
07:54:26.840 --> 07:54:31.119
that was already there that I wasn't I wasn't focused

1849
07:54:31.159 --> 07:54:36.240
on it before, so I wasn't really acknowledging it or

1850
07:54:38.599 --> 07:54:53.240
really conscious to those feelings. Yeah, my eyes is still

1851
07:54:53.360 --> 07:55:00.080
continuing to relax, as well as my hands. Actually, my

1852
07:55:00.200 --> 07:55:06.360
hands have got a certain kind of energy, like not buzzing,

1853
07:55:06.560 --> 07:55:11.439
but I can kind of feel a degree of energy

1854
07:55:11.520 --> 07:55:17.720
in my hands. Maybe that's where the tension is being released.

1855
07:55:19.599 --> 07:55:29.400
Maybe that's causing that. The next part, I think we

1856
07:55:29.479 --> 07:55:32.080
should focus on the back of the neck. That's a

1857
07:55:32.119 --> 07:55:37.080
part which quite often, well for me, holds tension. I

1858
07:55:37.119 --> 07:55:40.159
don't know about for yourself that I think it's quite

1859
07:55:40.200 --> 07:55:48.439
a standard place where tension is sometimes held. So and

1860
07:55:48.759 --> 07:55:51.680
I'm doing exactly what you're doing as you do it

1861
07:55:51.759 --> 07:55:55.720
as well, so I'm telling my body parts to relax

1862
07:55:55.799 --> 07:55:58.319
as well. So if you tell your neck at the

1863
07:55:58.439 --> 07:56:01.240
back of your neck, because on the back of your neck,

1864
07:56:01.400 --> 07:56:08.319
and just say relax in your own words, in your

1865
07:56:08.360 --> 07:56:12.000
own tone, in your own voice. You can say out loud,

1866
07:56:12.159 --> 07:56:16.319
or you can just say it to yourself internally, but

1867
07:56:16.479 --> 07:56:19.840
you're focusing and you're saying it literally.

1868
07:56:19.840 --> 07:56:23.159
To the back of your neck, as if the back

1869
07:56:23.200 --> 07:56:29.919
of your neck can actually hear what you're saying, So

1870
07:56:30.119 --> 07:56:33.720
do that now, just say relax so back of your

1871
07:56:33.759 --> 07:56:36.000
neck and I'll do the same.

1872
07:57:14.799 --> 07:57:18.319
Now, what I noticed and you may have had similar

1873
07:57:18.400 --> 07:57:21.319
thing is, even.

1874
07:57:21.159 --> 07:57:23.439
Though I was focusing on the back of my neck,

1875
07:57:28.439 --> 07:57:35.080
other parts started to, I don't know, show themselves to

1876
07:57:35.240 --> 07:57:38.560
me or maybe because they want to be relaxed as well.

1877
07:57:38.680 --> 07:57:43.439
But I started noticing the feelings in my shoulders, attention

1878
07:57:43.599 --> 07:57:49.080
in my shoulders and in my upper back. Whether that

1879
07:57:49.360 --> 07:57:54.680
was because my back of my neck was saying, well,

1880
07:57:54.720 --> 07:57:59.680
I'm pretty much okay. It's the other parts that need attention,

1881
07:58:06.119 --> 07:58:09.119
but my low back of my neck is still relaxing.

1882
07:58:10.599 --> 07:58:13.040
But I just became more aware of other parts that

1883
07:58:13.319 --> 07:58:21.959
needed attention. Now, this might happen and it's not. It

1884
07:58:22.040 --> 07:58:25.479
doesn't mean that it's going wrong. It just means you're

1885
07:58:25.560 --> 07:58:32.240
being notified with more places that also want to feel relaxed.

1886
07:58:35.479 --> 07:58:39.840
So I'm going to focus on my upper back. So

1887
07:58:40.080 --> 07:58:43.680
you can do the same, even if you don't have

1888
07:58:43.840 --> 07:58:48.360
any feelings of tension that obvious in.

1889
07:58:48.479 --> 07:58:49.200
Your upper back.

1890
07:58:50.959 --> 07:58:55.560
If you just focus on your back and the whole

1891
07:58:55.680 --> 07:59:00.479
area from his shoulder blades down in the middle of

1892
07:59:00.560 --> 07:59:04.880
your back, then the spine, and with me, it's more

1893
07:59:04.919 --> 07:59:13.080
the shoulder places more. Yeah, that's the parts that really

1894
07:59:15.159 --> 07:59:16.840
sort of giving me.

1895
07:59:18.560 --> 07:59:18.919
That not.

1896
07:59:20.840 --> 07:59:23.159
That they need to relax in the sounds, Gonna.

1897
07:59:22.919 --> 07:59:26.200
Ask that part to relax, and you can do the

1898
07:59:26.279 --> 07:59:26.919
same now.

1899
07:59:37.959 --> 07:59:53.360
Relaxed up the back. There's something strange happened there.

1900
07:59:53.840 --> 07:59:54.119
And this.

1901
07:59:55.599 --> 07:59:56.479
Often happens.

1902
07:59:56.560 --> 07:59:57.439
I mean doing this for.

1903
08:00:00.360 --> 08:00:07.119
Sixteen years or something, and often I'm I'm surprised, but

1904
08:00:07.759 --> 08:00:14.200
amazed really that there can be a feeling. So when

1905
08:00:14.240 --> 08:00:17.560
I was focusing on the back of my neck, my

1906
08:00:17.680 --> 08:00:22.439
upper back was starting to feel quite stressed and in

1907
08:00:22.680 --> 08:00:28.159
need of attention. As soon as I started talking to

1908
08:00:28.319 --> 08:00:32.959
you about my upper back and talking about, you know,

1909
08:00:33.479 --> 08:00:38.400
getting ready to ask the upper back to relax, my

1910
08:00:38.439 --> 08:00:44.200
op back already started to relax. It's almost as if

1911
08:00:44.279 --> 08:00:49.880
it doesn't need to hear the words, just needs attention,

1912
08:00:54.680 --> 08:01:06.000
just needs to be noticed. And that is something that

1913
08:01:06.319 --> 08:01:13.279
often happens in this type of situation, is when you

1914
08:01:13.520 --> 08:01:18.720
start to relax a couple of parts of your body,

1915
08:01:19.799 --> 08:01:24.560
as we've done with our hands, our eyes and eyelids,

1916
08:01:26.360 --> 08:01:33.360
and now back of the neck, top of the back,

1917
08:01:35.279 --> 08:01:38.880
upper back, the rest of the body seems to just

1918
08:01:40.279 --> 08:01:50.119
take notice and decide in its own way to start relaxing.

1919
08:01:51.959 --> 08:01:57.319
Other parts of your body start to just become looser.

1920
08:02:02.080 --> 08:02:04.919
I suppose it's kind of like a bit of an avalanche,

1921
08:02:05.080 --> 08:02:09.799
you know, the little ball starts rolling and before you

1922
08:02:09.959 --> 08:02:12.919
know it, the whole of your body is completely relaxed

1923
08:02:13.000 --> 08:02:13.799
and can't.

1924
08:02:22.680 --> 08:02:23.080
And if you.

1925
08:02:23.200 --> 08:02:34.080
Focus on your face, you focus on your eyes, your eyelids,

1926
08:02:35.159 --> 08:02:44.880
your eyebrows, and the muscles around your eyes, maybe you

1927
08:02:44.959 --> 08:02:50.000
start to notice that your forehead is more relaxed than

1928
08:02:50.080 --> 08:02:57.439
it was. Maybe your face is more relaxed. I would

1929
08:02:57.479 --> 08:03:01.639
say my entire face is a lot more relaxed than

1930
08:03:01.680 --> 08:03:15.680
it was. So we're going to focus now on your

1931
08:03:15.840 --> 08:03:23.439
shoulders again, just like before. Just tell your shoulders. I

1932
08:03:23.520 --> 08:03:25.880
mean you can do them in the digity. You can

1933
08:03:25.919 --> 08:03:30.080
do the right shoulder and left shoulder. I just generally

1934
08:03:30.159 --> 08:03:34.439
do both at the same time. And just tell your

1935
08:03:34.560 --> 08:03:39.080
shoulders as you focus on them in your mind, focus

1936
08:03:39.240 --> 08:03:44.400
on how I feel. Maybe you can see them in

1937
08:03:44.520 --> 08:04:32.240
your mind's eye. Just tell your shoulders to relax as

1938
08:04:32.360 --> 08:04:47.279
nice as they relax. But I do notice, I mean,

1939
08:04:47.959 --> 08:04:54.400
especially with my back, is the connection between the different

1940
08:04:54.479 --> 08:05:05.560
parts the back, the shoulders, the neck being all connected

1941
08:05:06.080 --> 08:05:12.479
and being such a large part of your body, it's

1942
08:05:12.520 --> 08:05:20.880
almost hard to separate them from each other. When my

1943
08:05:21.040 --> 08:05:29.880
lower back has started to relax on its own, maybe

1944
08:05:29.959 --> 08:05:34.720
I'm going too slow and that could be an issue

1945
08:05:35.599 --> 08:05:42.360
because we all go at different speeds. And the idea

1946
08:05:42.479 --> 08:05:45.119
at the beginning of this recording was for you to

1947
08:05:45.200 --> 08:06:00.720
be able to just say to yourself, relax without focusing

1948
08:06:00.840 --> 08:06:06.479
on any particular part of your body. Because when you

1949
08:06:06.639 --> 08:06:17.520
know that tearing your hands to relax and your hands relax,

1950
08:06:20.080 --> 08:06:26.720
you tell your eyelids and your eyes, the muscles around

1951
08:06:26.880 --> 08:06:36.319
your eyes and your eyebrows to relax, and they relax.

1952
08:06:42.080 --> 08:06:53.240
You tell the back of your neck to relax, and

1953
08:06:53.759 --> 08:07:22.319
it relaxes. Until you're alpha back to relax and it relaxes.

1954
08:07:30.040 --> 08:08:09.000
He tell your shoulders to relax and they relax. And

1955
08:08:09.159 --> 08:08:13.240
you told your hands to relax, they relaxed and they

1956
08:08:13.360 --> 08:08:26.959
continued to relax. When you told your eyelids, the muscles

1957
08:08:27.040 --> 08:08:34.400
around your eyes, your eyebrows to relax, they relaxed.

1958
08:08:37.439 --> 08:08:39.400
And continue.

1959
08:08:40.240 --> 08:08:40.880
To relax.

1960
08:08:47.279 --> 08:08:49.200
When you told the back of your neck.

1961
08:08:50.360 --> 08:08:56.159
Focused on the back of your neck and told it

1962
08:08:56.279 --> 08:09:15.840
to relax, it relaxed and continued to relax. And you

1963
08:09:16.000 --> 08:09:26.080
told your alpa back to relax, be relaxed, and continued

1964
08:09:28.599 --> 08:09:42.400
to relax. As with your shoulders, you told your shoulders

1965
08:09:42.479 --> 08:09:43.159
to relax.

1966
08:09:43.520 --> 08:09:44.119
In your.

1967
08:09:46.720 --> 08:09:55.880
Shoulders relaxed and continued to relax.

1968
08:10:01.479 --> 08:10:06.439
And it's not just that, it's.

1969
08:10:09.119 --> 08:10:13.560
That the rest of your body has also been listening

1970
08:10:15.240 --> 08:10:21.319
and no relaxation has been spreading. So from your eyes,

1971
08:10:21.680 --> 08:10:29.080
the relaxation spread to your forehead, around your face, into

1972
08:10:29.159 --> 08:10:43.040
your skin, into your jaw, into the front and sides

1973
08:10:43.119 --> 08:10:47.880
of your neck, all the way down your chest and stomach.

1974
08:10:54.560 --> 08:11:01.720
Your relaxed hands and shoulders meet up through your arms,

1975
08:11:02.400 --> 08:11:11.040
relaxing the forearms, your upper arms, elbows, your wrists.

1976
08:11:14.159 --> 08:11:14.759
Letting your.

1977
08:11:22.240 --> 08:11:32.000
Your lower back, your hips, butts graying, and just start

1978
08:11:32.200 --> 08:11:40.959
to relax. So continue even your comfort spreading through your legs,

1979
08:11:46.080 --> 08:11:54.720
all the way down to your ankles, the tops of

1980
08:11:54.799 --> 08:12:00.959
your feet, the sides of your feet, the bottoms of

1981
08:12:01.080 --> 08:12:24.680
your feet, relaxing into your toes, each toe relaxing became please.

1982
08:12:36.959 --> 08:12:48.200
And if your body relaxes more, your mind becomes slower,

1983
08:12:53.799 --> 08:13:09.439
more peaceful, to the point where if you choose to

1984
08:13:09.639 --> 08:13:27.159
fall asleep, you can easily do that easy to do

1985
08:13:32.520 --> 08:13:40.479
because there's nothing going on in your mind, your brains peaceful,

1986
08:13:48.840 --> 08:13:51.520
your body continues.

1987
08:13:54.720 --> 08:13:55.319
To rise.

1988
08:14:19.159 --> 08:14:24.680
And with that connection between your body relaxing and the

1989
08:14:24.919 --> 08:14:38.599
word that you say to yourself relax means that you

1990
08:14:38.720 --> 08:14:45.439
don't need to focus on just one part. You can

1991
08:14:45.599 --> 08:14:46.560
just focus on.

1992
08:14:48.560 --> 08:14:50.200
Your entire body.

1993
08:14:56.400 --> 08:15:21.200
Saying the powerful word relas and deserve those familiar sensations

1994
08:15:22.479 --> 08:15:36.680
of comfort spreading throughout your body, loosening and calming.

1995
08:15:38.639 --> 08:15:40.000
And healing.

1996
08:15:43.560 --> 08:15:55.000
Every part to your body, feaving more relaxed.

1997
08:16:09.680 --> 08:16:13.400
So all you need to do from now on is just.

1998
08:16:15.240 --> 08:16:37.400
Telling yourself relas and observe feeding completely, come and calm.

1999
08:16:49.400 --> 08:17:39.240
So starting now with number twenty nineteen, eighteen, seventeen, sixteen

2000
08:17:56.040 --> 08:19:57.040
fifty four thirty wellstattata.

2001
08:20:00.279 --> 08:22:30.439
Assay sat.

2002
08:22:52.880 --> 08:24:23.759
Us us.

2003
08:24:26.799 --> 08:25:13.400
U attata.

2004
08:25:09.520 --> 08:27:03.439
Sutta.

2005
08:27:55.240 --> 08:29:48.240
Why must.

2006
08:30:43.959 --> 08:31:07.200
One two cat down ten to one ten nine eight

2007
08:31:10.040 --> 08:31:15.599
seven six five.

2008
08:31:17.639 --> 08:31:21.400
Four three.

2009
08:31:24.000 --> 08:31:36.040
Two one? And maybe that was a bit too quick

2010
08:31:36.639 --> 08:31:40.520
in order to relax. Maybe it's a bit too fast

2011
08:31:40.840 --> 08:31:49.639
for you to notice the calming of your body, maybe

2012
08:31:50.479 --> 08:31:54.319
even a little bit of pressure there, like you're counting

2013
08:31:54.439 --> 08:31:56.720
down from ten to one. What do you expect me

2014
08:31:56.880 --> 08:31:57.200
to do?

2015
08:31:57.520 --> 08:31:57.680
Man?

2016
08:31:58.639 --> 08:32:02.799
Expect me to stick over lobby just because you're counting

2017
08:32:02.959 --> 08:32:11.759
down to If you try it again, but this time

2018
08:32:11.880 --> 08:32:18.279
I go this lower this time, and you focus on

2019
08:32:19.159 --> 08:32:23.479
the whole of your body before we focus on your legs.

2020
08:32:25.919 --> 08:32:35.080
Just notice how your body does start to feel more

2021
08:32:35.520 --> 08:33:35.200
relaxed with every number that I count down ten, nine, eight, seven, six, five, four,

2022
08:33:42.639 --> 08:34:17.759
three two one.

2023
08:34:23.319 --> 08:34:23.560
Wow.

2024
08:34:29.119 --> 08:34:34.840
And just notice how how you feel generally, how your

2025
08:34:34.840 --> 08:34:49.240
body feels. It's not necessarily even about yeah, counting down

2026
08:34:49.520 --> 08:34:56.080
from ten to one. It's that space that you have,

2027
08:34:57.439 --> 08:35:15.880
that space between being active physically or mentally to just

2028
08:35:20.599 --> 08:35:25.799
sitting or lying down and just being there, not doing anything,

2029
08:35:26.000 --> 08:35:32.599
not saying anything, nor deeding to think about anything. So

2030
08:35:33.319 --> 08:35:36.319
it opens up a space, you know, a bit of

2031
08:35:36.360 --> 08:35:47.360
a space, a gap. And the more I cam down

2032
08:35:47.400 --> 08:35:54.799
for the tental one, the bigger that gap becomes. So

2033
08:35:54.919 --> 08:36:07.319
there's that gap of calmness, of comfort, relaxation. It's a

2034
08:36:07.479 --> 08:36:20.919
nice feeling, yeah, And it moves those stresses or discomforts

2035
08:36:21.000 --> 08:36:33.840
physically or emotionally, moves them away. Allows you.

2036
08:36:36.520 --> 08:36:37.040
To just.

2037
08:36:40.040 --> 08:36:40.680
Slow down.

2038
08:36:44.360 --> 08:36:47.240
Someone to count again from ten down to one, and

2039
08:36:47.439 --> 08:36:57.400
notice that gap widening, the gap, And as it widens,

2040
08:36:57.479 --> 08:36:58.520
it's almost like the.

2041
08:37:00.240 --> 08:37:17.759
Stress and attention falls into the gap. It gives you

2042
08:37:17.880 --> 08:38:00.319
that distance, that space now ten nine six eight, seven, six,

2043
08:38:13.080 --> 08:39:34.520
five four three one. And how does your body you feel.

2044
08:39:36.479 --> 08:39:36.639
Now?

2045
08:39:49.400 --> 08:40:01.200
Can you notice that? Do you feel in calmer? Are

2046
08:40:01.279 --> 08:40:30.000
you feeling more relaxed as we now focus on your legs,

2047
08:40:31.720 --> 08:40:52.159
just your legs. You're just gonna start with focusing on

2048
08:40:52.639 --> 08:41:11.759
your thighs. Of course, it's not the most exciting thing

2049
08:41:11.919 --> 08:41:18.479
to be doing, because I'm sure, like most of your

2050
08:41:18.520 --> 08:41:30.159
body is not a lot going on right now. Just

2051
08:41:30.360 --> 08:41:36.520
focusing on the whole of your thighs, the tops of

2052
08:41:36.599 --> 08:41:42.639
your thighs, the sides of your thighs, the bottoms of

2053
08:41:42.759 --> 08:41:49.680
your thighs, your outer thighs, and you're inner thighs, basically

2054
08:41:49.919 --> 08:41:53.560
the whole of your thigh that leads into your hip

2055
08:41:57.599 --> 08:42:08.360
and it goes down to your knee joints. Now, this

2056
08:42:08.560 --> 08:42:16.000
is a big area. It's a very heavy area. It's

2057
08:42:16.159 --> 08:42:22.599
very strong, probably the strongest muscles in your body or

2058
08:42:22.680 --> 08:42:38.759
in your thighs. But I don't think we perhaps will

2059
08:42:38.840 --> 08:42:51.520
give enough attention to our thighs. Perhaps we don't acknowledge

2060
08:42:52.200 --> 08:43:11.599
how important our thighs are to our lives, how much

2061
08:43:14.240 --> 08:43:27.720
they actually do for us all through our lives, and

2062
08:43:27.840 --> 08:43:33.680
it may seem sound really weird, but I think that

2063
08:43:33.880 --> 08:43:41.759
all of our body parts, especially our eyes, need some TLC,

2064
08:43:45.080 --> 08:43:58.279
a bit of love shown, a bit of acknowledgement, thank you,

2065
08:44:01.439 --> 08:44:13.599
gratitude for what our ad thighs do for us. And

2066
08:44:13.720 --> 08:44:16.360
I know this may sound a strange.

2067
08:44:18.959 --> 08:44:21.439
Maybe you think, why am I sure?

2068
08:44:21.520 --> 08:44:24.040
How I should be able in the garden hugging a

2069
08:44:24.159 --> 08:44:33.080
tree or something. Wow, it's hard to set a microphone.

2070
08:44:32.599 --> 08:44:33.279
Up on a tree.

2071
08:44:34.319 --> 08:44:36.520
That's why I'm doing this indoors. Otherwise I would be

2072
08:44:36.599 --> 08:44:40.520
outside hugging a tree. I can't see the television from

2073
08:44:40.560 --> 08:44:51.119
the tree. If you move down to your knees gain

2074
08:44:51.439 --> 08:44:59.520
such an important part. And I think we don't necessarily

2075
08:45:01.080 --> 08:45:08.720
I'll speak for myself here. I don't necessarily appreciate all

2076
08:45:08.799 --> 08:45:13.799
that my needs do for me until I have a

2077
08:45:13.880 --> 08:45:18.959
problem with my knee. It's occasionally, if I ever, maybe

2078
08:45:19.000 --> 08:45:24.599
i'll pash it or it's aching for some reason. It's

2079
08:45:24.840 --> 08:45:28.000
then that I realize how.

2080
08:45:28.040 --> 08:45:28.799
Much it does.

2081
08:45:30.439 --> 08:45:33.680
You know, the benefit of being able to use my

2082
08:45:33.959 --> 08:45:43.639
legs without any kind of physical discomfort is a beautiful

2083
08:45:43.680 --> 08:45:53.040
thing that's possibly not appreciated until it's temporarily removed. You know,

2084
08:45:53.200 --> 08:46:02.599
that's comfort but as you focus on your knees, regardless

2085
08:46:02.720 --> 08:46:08.240
of how your knees feel, you can have that sense

2086
08:46:08.360 --> 08:46:14.279
of gratitude and love to your needs for all that

2087
08:46:14.400 --> 08:46:27.200
they do for you. You can still have that attention

2088
08:46:27.840 --> 08:46:34.200
on your thighs. Maybe notice how your thighs feel, Maybe

2089
08:46:34.880 --> 08:46:52.479
noticed that they are relaxing more deeply as you focus

2090
08:46:52.680 --> 08:46:58.240
now on the bottoms of your legs, your shins, and

2091
08:46:58.360 --> 08:47:07.439
your calf muscles, bones between your knees and your feet incorporate,

2092
08:47:07.560 --> 08:47:18.840
and of course your ankles so important. Anyone that's had

2093
08:47:19.720 --> 08:47:25.159
even like the slightest sprain of an ankle knows how

2094
08:47:26.840 --> 08:47:37.159
how much we take. Our ankles are granted, and it's

2095
08:47:37.240 --> 08:47:39.319
kind of strange in a way when you think that.

2096
08:47:41.880 --> 08:47:45.840
You know, logically our wrists are a lot thinner than

2097
08:47:45.959 --> 08:47:50.040
the rest of their arms, which is okay, it doesn't

2098
08:47:50.599 --> 08:47:53.639
I can't see any problem with that because we're just

2099
08:47:53.759 --> 08:48:01.759
picking stuff up. Ankles so much thinner then the rest

2100
08:48:01.799 --> 08:48:12.439
of our legs, And from a physics perspective or logical

2101
08:48:12.560 --> 08:48:16.680
even it doesn't really make sense that all this weight

2102
08:48:18.360 --> 08:48:25.319
would ultimately be resting on your ankles then leading to

2103
08:48:25.400 --> 08:48:38.560
your feet that thin area, thin bone. Yeah, it does,

2104
08:48:38.799 --> 08:48:45.599
so much great work supports us, supports our body for

2105
08:48:45.680 --> 08:49:00.240
a lifetime, helps us to balance, helps you to get

2106
08:49:00.360 --> 08:49:09.759
around and be mobile. And there's the calf muscles. Of course,

2107
08:49:14.880 --> 08:49:17.360
when I was younger, I couldn't see the point in

2108
08:49:17.439 --> 08:49:23.439
calf muscles. Didn't seem to do anything. Okay, if I

2109
08:49:23.479 --> 08:49:27.400
walked around on tiptoes, then my calf muscles get some work.

2110
08:49:28.799 --> 08:49:31.360
But of course that's not true. The calf muscles are

2111
08:49:31.439 --> 08:49:33.880
being used whenever.

2112
08:49:33.599 --> 08:49:35.159
We use our legs.

2113
08:49:40.439 --> 08:49:53.040
And your shins there to protect your lower legs, shaped

2114
08:49:53.080 --> 08:49:57.799
in a way almost is a protector with the bone

2115
08:50:05.400 --> 08:50:17.560
leading of course to your ankles and your feet. We're

2116
08:50:17.560 --> 08:50:19.479
not going to focus on your feet. We're just going

2117
08:50:19.560 --> 08:50:25.919
to focus on the legs. I realize, but now that

2118
08:50:26.080 --> 08:50:30.479
I've mentioned your feet, you probably focuses on them anyway,

2119
08:50:31.000 --> 08:50:33.319
So maybe I should focus on your feet.

2120
08:50:33.080 --> 08:50:33.560
A little bit.

2121
08:50:37.599 --> 08:50:42.000
You can have them in your awareness, the same as

2122
08:50:42.119 --> 08:50:46.439
you have your thighs in your awareness. Even though we

2123
08:50:46.599 --> 08:50:50.560
haven't been focusing on your thighs for a few minutes,

2124
08:50:52.319 --> 08:51:03.119
we've been focusing on your ankles, there's still that sensation

2125
08:51:03.439 --> 08:51:18.759
of comfort in your thighs, and there's that movement of

2126
08:51:19.119 --> 08:51:28.520
energy because the thighs hold lots of different sensations. Of course,

2127
08:51:28.599 --> 08:51:33.360
there's the muscles, the big strong muscles that we have

2128
08:51:33.560 --> 08:51:46.880
in our thighs. But the skin on the outside of

2129
08:51:47.000 --> 08:51:52.319
the thighs, as in the outside of all of our body,

2130
08:51:53.119 --> 08:52:11.279
can be very sensitive, sensitive touch, sensitive to temperature. And

2131
08:52:11.439 --> 08:52:19.840
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2132
08:52:20.000 --> 08:52:25.799
the arch trees, it's all this stuff inside your thighs.

2133
08:52:30.119 --> 08:52:33.279
And I guess sometimes it'd be nice if you could

2134
08:52:33.319 --> 08:52:38.680
actually put your fingers inside your thighs and a message,

2135
08:52:41.040 --> 08:52:44.720
so you can message your the outside, because but to

2136
08:52:44.759 --> 08:52:48.040
be able to get deep into the muscles, to be

2137
08:52:48.080 --> 08:52:53.200
able to just massage inside your thighs, message in the

2138
08:52:53.319 --> 08:53:02.040
bones of your leg, massage in or the veins, and

2139
08:53:02.240 --> 08:53:12.680
just gently healing your thighs, and you could move down

2140
08:53:14.720 --> 08:53:19.759
message and inside your knees. It's a message in those bones,

2141
08:53:20.759 --> 08:53:26.200
but with healing fingertips spreading that healing.

2142
08:53:26.040 --> 08:53:30.639
Energy deep into the choice of your knees.

2143
08:53:35.759 --> 08:53:39.560
And of course there's the back of your your knee

2144
08:53:39.759 --> 08:53:45.680
and the inside crease where your knee is. It's a

2145
08:53:45.680 --> 08:53:52.000
really sensitive area. Real that's very nice when you stroke it.

2146
08:53:53.400 --> 08:53:56.759
That might be because it's an area that's not really

2147
08:53:56.959 --> 08:54:03.439
touched very often. It's almost like a hidden part that

2148
08:54:03.759 --> 08:54:10.680
crease your legs. It's almost it's like a part that

2149
08:54:12.479 --> 08:54:23.720
has a sensitivity, which is a little bit different because

2150
08:54:23.799 --> 08:54:34.279
it's protected by your legs. So you can imagine putting

2151
08:54:35.200 --> 08:54:45.040
your fingers into that crease in your legs. Followed in

2152
08:54:45.119 --> 08:54:49.080
between your legs, you can just message with your fingertips.

2153
08:54:50.279 --> 08:54:57.080
Imagine your fingertips going inside, massage in the muscle or tissue.

2154
08:55:01.680 --> 08:55:05.919
You can of course field the bones of your knees,

2155
08:55:07.439 --> 08:55:17.840
heathing through your fingertips, and then as you go down

2156
08:55:20.759 --> 08:55:23.520
to your calf muscles, and that's the part I'd like

2157
08:55:23.639 --> 08:55:28.319
to be able to really put my fingertips deep inside

2158
08:55:29.080 --> 08:55:38.040
my calf muscles, massage in every single tissue of that muscle,

2159
08:55:39.639 --> 08:55:49.560
healing every part. And then doing the same for my shins,

2160
08:55:52.720 --> 08:56:00.919
massage in gently stroking the bones, gently stroking them, healing

2161
08:56:01.279 --> 08:56:08.479
and loving way, because they deserve to be treated as

2162
08:56:08.560 --> 08:56:12.599
the precious bones that they are. Because our legs are

2163
08:56:12.639 --> 08:56:16.400
so precious as in all the other parts of our body,

2164
08:56:18.919 --> 08:56:32.639
the more precious of any chore on the planet. When

2165
08:56:32.840 --> 08:56:40.639
you start to think about your legs in this way,

2166
08:56:45.200 --> 08:56:48.040
it can change your perspective.

2167
08:56:50.759 --> 08:56:52.000
It might sound a bit.

2168
08:56:55.000 --> 08:56:59.240
A bit silly to start with the idea of having

2169
08:57:00.159 --> 08:57:07.040
love for your legs, show an appreciation for your fives.

2170
08:57:09.840 --> 08:57:13.439
Want them to be able to put your hands in

2171
08:57:13.599 --> 08:57:22.200
your thighs the message the muscles and the bones, and

2172
08:57:22.319 --> 08:57:27.840
to get your fingers deep in there, releasing all tension,

2173
08:57:30.720 --> 08:57:39.319
just to show how much you care about your legs.

2174
08:57:40.400 --> 08:57:44.200
Much you care for what your legs do for you.

2175
08:57:45.759 --> 08:57:57.919
Regularly, your knees, your calves, your ankles, the strength of

2176
08:57:58.000 --> 08:58:06.080
your ankles, considering how thin they are compared to the

2177
08:58:06.200 --> 08:58:13.880
rest of your legs, especially of thighs. Yet this so strong,

2178
08:58:15.400 --> 08:58:29.880
so flexible, absolutely amazing things. Your ankles are truly a

2179
08:58:30.000 --> 08:58:40.840
gift because of what they do for you, supporting all

2180
08:58:41.040 --> 08:58:47.919
that weight, regardless of how what weight you are, even

2181
08:58:47.959 --> 08:58:52.599
if you're only ate stones, there's still a lot of

2182
08:58:52.720 --> 08:58:54.840
weight for these little ankles.

2183
08:58:58.479 --> 08:58:59.400
Now, I'm a lot.

2184
08:58:59.400 --> 08:59:09.479
Heavier than the double duck, yet my ankles support my

2185
08:59:09.599 --> 08:59:16.880
body all the time. What they do keep on a

2186
08:59:17.040 --> 08:59:18.200
side of relief when.

2187
08:59:18.080 --> 08:59:23.279
I sit down, that's I've got my whole legs there.

2188
08:59:26.840 --> 08:59:32.240
My feet feel also go the toast flat.

2189
08:59:33.479 --> 08:59:34.479
I'm so happy.

2190
08:59:54.000 --> 08:59:59.119
Your legs really are amazing.

2191
09:00:00.040 --> 09:00:03.479
Yeah, I know you're talking about.

2192
09:00:04.119 --> 09:00:09.479
Talking about your legs is probably possibly it is one

2193
09:00:09.560 --> 09:00:13.959
of the most most boring things I've ever heard anyone say.

2194
09:00:14.840 --> 09:00:22.319
Possibly you're boring or not. Everything I said is true.

2195
09:00:24.759 --> 09:00:39.639
Your legs are amazing. Your legs deserve not just respect,

2196
09:00:45.479 --> 09:00:57.799
they deserve to relax deeply. They deserve to take some

2197
09:00:58.000 --> 09:01:04.000
time out of the day to just let go completely.

2198
09:01:21.959 --> 09:01:22.919
The legs.

2199
09:01:28.040 --> 09:01:30.560
Really can relax.

2200
09:01:38.200 --> 09:01:42.319
And because the legs are so such a most you know,

2201
09:01:42.560 --> 09:01:48.479
very important part of your body, and you relax your legs,

2202
09:01:48.599 --> 09:01:55.799
the rest of your body also naturally follows in that

2203
09:01:59.520 --> 09:02:10.360
journey of comfort. I can feel it in my hips.

2204
09:02:11.799 --> 09:02:18.360
My hips fill really loose, and also.

2205
09:02:18.200 --> 09:02:19.360
My lighter back as well.

2206
09:02:21.360 --> 09:02:27.080
My lighter back really feels it feels stretched, even though

2207
09:02:27.119 --> 09:02:30.759
I'm just sitting in a chair and there's no stretching

2208
09:02:33.479 --> 09:02:35.080
as far as I'm aware that I'm doing.

2209
09:02:36.119 --> 09:02:37.040
It's almost as if.

2210
09:02:37.000 --> 09:02:40.880
The muscles are just relaxed so much that there is

2211
09:02:41.080 --> 09:02:49.520
a natural stretch as the tension has reduced a lot

2212
09:03:05.880 --> 09:03:13.799
and anal then countdown from ten downs of one and

2213
09:03:13.959 --> 09:03:39.959
you can continue to fill wonderful relaxed ten nine, eight, seven, six.

2214
09:03:42.799 --> 09:03:48.319
Five, four.

2215
09:03:51.400 --> 09:04:16.200
Three two h RelA. So I'm just going to count

2216
09:04:16.240 --> 09:04:21.279
down from five down to one. And as a countdown,

2217
09:04:22.560 --> 09:04:27.319
if you just focus on the numbers, just the numbers

2218
09:04:29.000 --> 09:04:34.840
counting down, and notice how you feel.

2219
09:04:37.119 --> 09:04:38.319
In this moment.

2220
09:04:39.759 --> 09:04:44.119
As you hear the numbers counting down, knowing that those

2221
09:04:44.279 --> 09:04:57.319
numbers counting down represent you feeling calmer, not just in

2222
09:04:57.439 --> 09:05:05.799
your body, but also relaxing your mind. I just notice

2223
09:05:05.840 --> 09:05:11.880
how you felt there's nothing to do, there's nothing to say,

2224
09:05:12.560 --> 09:05:20.520
there's nothing to think about, starting weird number.

2225
09:05:20.360 --> 09:05:29.880
Five, four.

2226
09:05:39.119 --> 09:05:50.439
Three two.

2227
09:05:56.159 --> 09:05:56.360
One.

2228
09:06:05.880 --> 09:06:17.720
And as you notice the gradual letting go with the

2229
09:06:17.879 --> 09:06:25.480
tension in your body, you may also begin to notice

2230
09:06:25.599 --> 09:06:32.839
and be aware of how your mind is starting to

2231
09:06:34.160 --> 09:06:40.760
slow down. This is just a natural thing that happens.

2232
09:06:43.400 --> 09:06:48.559
It's not really a special procedure. It's just natural. Because

2233
09:06:48.639 --> 09:06:54.519
it's your body relaxes, your mind also starts to relax.

2234
09:06:56.160 --> 09:06:59.760
And the more your mind relaxes, the more your body relaxes.

2235
09:07:00.000 --> 09:07:10.440
It's just a continuous circle of relaxation. And is that

2236
09:07:11.720 --> 09:07:19.599
calmness that comes from relative quietness. You know, even even

2237
09:07:19.599 --> 09:07:26.559
if there's background sounds either your side online, it's still

2238
09:07:27.080 --> 09:07:32.319
going to be quite calm. You know, you haven't got

2239
09:07:32.400 --> 09:07:37.480
the television on, there's no music in the background unless

2240
09:07:37.559 --> 09:07:45.000
you're listening to the recorded with music. Of course, you're

2241
09:07:45.160 --> 09:07:47.279
very likely not going to be sitting in a room

2242
09:07:47.360 --> 09:07:51.919
with other people. Of Course you might keep but generally

2243
09:07:52.080 --> 09:07:55.199
it's more idea if you can do this on your own,

2244
09:07:56.919 --> 09:08:06.959
so no distractions, and when you stop thinking about stuff,

2245
09:08:13.559 --> 09:08:23.839
relaxation automatically rises. The sense of comfort starts to grow,

2246
09:08:28.360 --> 09:08:35.040
and without trying to build it up into something fantastical,

2247
09:08:38.879 --> 09:08:47.559
something magical, this is just a natural process, something that's

2248
09:08:48.760 --> 09:08:58.319
easy to accomplish. In fact, it's almost in the sense

2249
09:08:58.440 --> 09:09:05.239
of relaxing completely happens really when you put no effort

2250
09:09:05.559 --> 09:09:09.440
into it. It's not something that you can really force.

2251
09:09:12.080 --> 09:09:21.440
It's something that happens naturally. And part of the process

2252
09:09:21.839 --> 09:09:33.080
of this recording and others is simply two allow you

2253
09:09:35.440 --> 09:09:39.400
to take advantage of this space.

2254
09:09:42.080 --> 09:09:42.839
This time.

2255
09:09:45.760 --> 09:09:46.319
It's just.

2256
09:09:50.480 --> 09:09:50.800
Let go.

2257
09:09:53.919 --> 09:10:02.120
To just be here, to be in tune with how

2258
09:10:02.239 --> 09:10:15.599
you feel, yet with the intention of wanting to relax

2259
09:10:15.760 --> 09:10:27.120
deeply and maybe even to fall asleep, depending on what

2260
09:10:27.279 --> 09:10:31.360
it is that you wish for yourself.

2261
09:10:32.639 --> 09:10:33.440
In this moment.

2262
09:10:40.400 --> 09:10:49.760
As we know, relaxing is the majority of the process

2263
09:10:49.879 --> 09:10:55.080
of fallen asleep. The actually falling asleep part is the

2264
09:10:55.199 --> 09:11:03.360
tiny bit of the end to relax. Do you become.

2265
09:11:06.959 --> 09:11:08.400
The easier.

2266
09:11:10.919 --> 09:11:29.080
You find yourself drifting. You can also choose stay focused

2267
09:11:30.239 --> 09:11:54.199
on my voice and really enjoy the process, gradually relaxing

2268
09:11:58.519 --> 09:12:25.800
each muscle in your body endlessly. I'm just observing the sensation.

2269
09:12:31.080 --> 09:12:32.040
I'm letting go.

2270
09:12:38.480 --> 09:12:45.879
Completely this time.

2271
09:12:46.000 --> 09:12:54.879
I'm gonna count from six down to one, and you can.

2272
09:12:54.959 --> 09:12:57.760
Notice your mind.

2273
09:13:00.120 --> 09:13:02.160
Calming down more.

2274
09:13:03.279 --> 09:13:04.919
With each number.

2275
09:13:06.680 --> 09:13:08.519
Do you hear me say.

2276
09:13:13.000 --> 09:13:24.360
Naturally, then calm slow, basil.

2277
09:13:29.599 --> 09:16:07.400
Six, five, fouraaaaaaaaaaaaaaaa.

2278
09:15:55.800 --> 09:15:56.040
Four.

2279
09:16:17.199 --> 09:16:18.879
Being aware.

2280
09:16:21.680 --> 09:16:24.160
How your mind to stood.

2281
09:16:26.120 --> 09:16:31.000
Right down, sinking.

2282
09:16:33.120 --> 09:16:37.720
Deeply into relaxation.

2283
09:16:51.440 --> 09:16:57.480
And as you focus on your mind to you may

2284
09:16:57.680 --> 09:17:07.599
notice that there's some thoughts still there, maybe some stubborn

2285
09:17:07.800 --> 09:17:08.519
thoughts that.

2286
09:17:10.959 --> 09:17:12.239
For some reason.

2287
09:17:15.000 --> 09:17:16.519
Perhaps need your attention.

2288
09:17:23.400 --> 09:17:24.800
That's what you can do is.

2289
09:17:30.360 --> 09:17:32.319
Send love to those thoughts.

2290
09:17:35.599 --> 09:17:38.160
Sprinkle those thoughts.

2291
09:17:42.279 --> 09:17:42.839
With love.

2292
09:17:44.559 --> 09:17:50.720
I do battles from a flower. Just sprinkle over the battles,

2293
09:17:50.800 --> 09:17:55.319
feel good love towards those thoughts.

2294
09:17:55.919 --> 09:17:58.360
To let those thoughts.

2295
09:17:58.239 --> 09:18:05.199
More, not a bend in the number, you just need them.

2296
09:18:06.319 --> 09:18:17.319
To require them to just calm down, slow down, quiet,

2297
09:18:17.720 --> 09:18:33.680
down and now, so as you focus on those remaining.

2298
09:18:33.279 --> 09:18:38.559
Thoughts and to count down this time from seven down

2299
09:18:38.599 --> 09:18:39.199
to one.

2300
09:18:40.559 --> 09:18:56.959
Of each number, just imagine sprinkling those flower petals of love, kindness, gratitude.

2301
09:19:00.080 --> 09:19:08.080
I leave these thoughts, did you allow them to? Just

2302
09:19:09.519 --> 09:19:12.680
not away? Relax deeply?

2303
09:19:17.040 --> 09:19:17.800
Give a number.

2304
09:19:23.720 --> 09:19:38.040
Those thoughts will become more and more relaxed, starting.

2305
09:19:41.000 --> 09:20:20.040
The number seven, six, five.

2306
09:20:33.040 --> 09:21:43.639
Foursaaaaaaaaaaaaaaaaa.

2307
09:21:51.040 --> 09:22:08.519
What ed you?

2308
09:22:08.720 --> 09:22:08.919
Now?

2309
09:22:13.199 --> 09:22:14.360
That is how.

2310
09:22:15.919 --> 09:22:21.559
Relaxed do I feeling.

2311
09:22:24.879 --> 09:22:25.720
In your buddy?

2312
09:22:34.080 --> 09:22:36.000
You can't focus.

2313
09:22:39.440 --> 09:22:40.400
On your hands?

2314
09:22:46.639 --> 09:22:52.559
Is the more relaxed your hands are, the more relaxed

2315
09:22:52.839 --> 09:23:13.800
your body, And my god, this you focus on your

2316
09:23:13.959 --> 09:23:24.239
hands and your fingers. There's nothing needed to be done.

2317
09:23:25.239 --> 09:23:30.319
There's no frenching fists or I ain't seen the fingers

2318
09:23:30.440 --> 09:23:33.919
or anything like that. Mm hm m m.

2319
09:23:38.680 --> 09:23:42.680
It's just the need to sing and not wake to sad.

2320
09:23:43.919 --> 09:23:53.680
On your hands, not to see the how the feel

2321
09:24:08.519 --> 09:24:09.000
kissed them.

2322
09:24:09.239 --> 09:24:20.599
More Thenks Joannes, fill the carmony of mind feels.

2323
09:24:22.040 --> 09:24:23.440
And more.

2324
09:24:25.959 --> 09:24:27.639
Help feel.

2325
09:24:29.599 --> 09:24:30.919
Around the footing.

2326
09:24:36.839 --> 09:24:40.040
Gee may.

2327
09:24:42.279 --> 09:24:47.480
Have already.

2328
09:24:49.680 --> 09:24:50.599
The tist.

2329
09:24:54.599 --> 09:24:59.519
You mine.

2330
09:25:02.639 --> 09:25:03.040
He is.

2331
09:25:06.000 --> 09:25:10.879
Wanting dread.

2332
09:25:24.519 --> 09:25:33.080
I like you said, just of your hands the things.

2333
09:25:37.839 --> 09:25:40.199
Maw them to.

2334
09:25:43.199 --> 09:25:54.000
Speed oh, you deepen it. With that reaxation, my hands

2335
09:25:54.160 --> 09:26:12.400
were hings more and more relaxed, each number.

2336
09:26:20.080 --> 09:26:20.919
From eight.

2337
09:26:23.160 --> 09:26:24.400
Down toward.

2338
09:26:29.319 --> 09:26:41.239
The west. Feal that healing relaxing energy spreading into my hands,

2339
09:26:46.760 --> 09:27:00.360
coming year, more relaxing each No.

2340
09:27:08.120 --> 09:27:13.080
Dow right now, what.

2341
09:27:17.440 --> 09:27:17.720
Do it.

2342
09:27:21.680 --> 09:31:29.120
Doris to The thing started just being.

2343
09:31:29.400 --> 09:31:30.599
Here now.

2344
09:31:34.160 --> 09:31:40.239
Nothing to think about, nothing to do, nothing to say.

2345
09:31:44.760 --> 09:31:56.480
Everything just feels. This is the natural state of being.

2346
09:32:00.199 --> 09:32:04.720
This is how you just normally when.

2347
09:32:04.519 --> 09:32:09.440
You take you away, stop.

2348
09:32:15.000 --> 09:32:57.000
Spreads some way ancience that your sense things comes to.

2349
09:33:02.360 --> 09:33:03.160
Its arms for me.

2350
09:33:03.959 --> 09:33:35.239
Suggest ms doun sight sound special, it's speakful, it's m.

2351
09:33:41.680 --> 09:33:54.720
S m h sat.

2352
09:34:00.080 --> 09:34:01.559
Explain to.

2353
09:34:04.760 --> 09:34:14.239
Anybody to explad the true, a true.

2354
09:34:17.319 --> 09:34:22.440
Not just for us, but some days more important good

2355
09:34:22.879 --> 09:34:23.639
beca like.

2356
09:34:27.199 --> 09:34:41.080
Glus, that sense of gratitude.

2357
09:34:53.519 --> 09:34:55.919
That's as play explain.

2358
09:34:58.279 --> 09:34:58.599
At.

2359
09:34:59.480 --> 09:35:13.959
Yeah, the healing energy soaking into your book, healing energy

2360
09:35:14.879 --> 09:35:27.480
soaking into your body, and my healing spreads through waves.

2361
09:35:30.879 --> 09:35:44.519
That every single part. You'll start to.

2362
09:35:44.639 --> 09:35:48.559
Realize the action and healing energy.

2363
09:35:50.839 --> 09:35:53.360
I'm just into into a brain.

2364
09:35:56.160 --> 09:35:58.760
Become part of the brain.

2365
09:36:03.919 --> 09:36:20.199
That's why it's not just allow me to feel so

2366
09:36:20.360 --> 09:36:22.080
much of life.

2367
09:36:24.279 --> 09:36:27.000
Something in this way.

2368
09:36:31.879 --> 09:36:41.440
Also, it starts to realize the actually, what's happening now,

2369
09:36:45.040 --> 09:37:02.000
that's energy, it's it's actually changing the life that change

2370
09:37:02.199 --> 09:37:10.480
the way. You can't feel what just now? But nesta.

2371
09:37:12.760 --> 09:37:18.239
Kus just a.

2372
09:37:18.400 --> 09:37:30.599
Physical mental things used to a given cost, some reason,

2373
09:37:32.080 --> 09:37:40.559
lomber happy effect the east, something that's.

2374
09:37:40.800 --> 09:37:43.360
Changed, deep.

2375
09:37:49.199 --> 09:37:51.319
Making things used to.

2376
09:37:54.480 --> 09:38:11.000
Do and that it seemed to guilty.

2377
09:38:17.160 --> 09:38:48.919
Yes, decide to decide that when you choose joy not

2378
09:38:49.319 --> 09:38:52.400
sy is natural.

2379
09:38:52.839 --> 09:39:08.319
The yeah man, think about that.

2380
09:39:15.839 --> 09:39:17.080
Sleeping things.

2381
09:39:18.720 --> 09:39:35.120
Too so much sleeping? What's that for? A thing.

2382
09:39:43.839 --> 09:39:45.080
Still asleep?

2383
09:39:45.400 --> 09:39:46.319
Something to do?

2384
09:39:50.000 --> 09:40:00.480
Sids h.

2385
09:40:05.480 --> 09:40:53.919
Step something, Ye.

2386
09:41:24.839 --> 09:42:11.120
You speak to me, m y