Aug. 8, 2025

(no music) (10 hours) Fibromyalgia Relief Hypnosis | Jason Newland | 8th August 2025

(no music) (10 hours) Fibromyalgia Relief Hypnosis | Jason Newland | 8th August 2025

Title: Fibromyalgia Relief Hypnosis – Tad James Style Description: In this deeply relaxing hypnosis session, Jason Newland guides you through a powerful Tad James–style process combining NLP, Time Line Therapy®, and advanced hypnotic techniques to...

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Title: Fibromyalgia Relief Hypnosis – Tad James Style Description:

In this deeply relaxing hypnosis session, Jason Newland guides you through a powerful Tad James–style process combining NLP, Time Line Therapy®, and advanced hypnotic techniques to help ease the symptoms of fibromyalgia. You’ll be gently led into a profound state of trance, where you’ll release stored emotional tension, reprogram your unconscious mind for comfort, and invite deep physical and emotional healing. Through guided imagery, reframing, and future pacing, your mind and body work together to reduce pain, calm your nervous system, and restore balance. Whether you listen for daily relief or as part of your ongoing wellness routine, this session is designed to help you:

  • Release old emotional triggers that may be contributing to pain
  • Calm the nervous system and reduce stress
  • Promote natural healing and deep relaxation
  • Reframe your relationship with your body for greater comfort
For best results: Listen in a quiet place where you can relax fully. Never listen while driving or operating machinery.

Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.
WEBVTT

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

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Jason new Land, and please only listen when you can

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safely close your eyes. This recording is fibromyalga relief. It's

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for anyone out there that has fibromi alga to help with.

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He's in your body, in your mind. This is a

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condition that members of my family have to deal with,

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and I hope that this recording is useful do you,

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as well as all the other recordings that I do

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which can help you to relax sleep easier. Phil Calmer,

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remembering that this is not a replacement for medical help.

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I'm not a doctor. I'm barely human, to be fair,

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but I'm not sure what I am. But I'm definitely

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not a doctor. I'm not a medical practitioner, so this

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isn't This is not a replacement that maybe a little

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something extra, hopefully from my perspective, something that is useful.

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H And the more you listen to my boring voice,

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the more relaxed do you feel. Because even though I

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may not be a doctor, I don't work in a

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laundrett either. There's lots of jobs I don't do. Not

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an astronaut, even though I don't do those things. The

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one thing I do have is this voice, this boring voice.

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And the more the more you listen to me, whether

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it's let me boil you to sleep recording, whether it's

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let me boil your pain away, wherever it is, something

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happens to you in a positive way. It's almost like

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you there's an invisible energy connected to the boringness of

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this voice of mine, and it starts to melt anxiety,

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and stress melts away, chronic pain melts away, distress, and

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it's very subtle, very very gentle, very very peaceful. Lots

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of lots of varies. There wasn't there, And this is

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something that you can test for yourself just by listening

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regularly every day until you start to notice there may

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be certain things feel different, perhaps physically feel different, maybe

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emotionally there's been some kind of transformation. You don't know why,

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can't quite put your finger on it. You feel more upbeat,

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more positive towards yourself, towards the outside world, more positive

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and optimistic about your future. Maybe you find that I've

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automatically but not really planned, to just let go of

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some stuff from the past that just wasn't very useful

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to you, you know, it's getting a bit heavy carrying

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all that stuff around, and you feel a bit lighter

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now you know you're not necessarily going to take the

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same equipment on every holiday you go on. If it's

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in the summer and you're going to a really hot

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country Thailand, for example, you're probably not going to take

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his skiing equipment. If you do, you'll be the only

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person on that plane with skis as guaranteed, and there'd

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just be a lot of carrying stuff around that you

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don't need. And when you decide to just drop that

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stuff on the floor, because you know, if you was

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at the airport and they said that you had too

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much stuff, you imagine you're carrying everything around with you.

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You just got too much stuff. You have to let

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some of it go or you can't get onto the plane.

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I mean, you know, some people might think brilliant, it's

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an excuse not to get onto the plane. But you

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know you want to go on that holiday. You want

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to feel relaxed and you want to be happy. So

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if letting go certain things allows you to enjoy your

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future experiences, and it's probably worth thinking about or just

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trusting in yourself to let go of those things that

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are no longer necessary. So before we begin, please find

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yourself a safe and quiet place where you won't be disturbed.

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So I'm guessing you've already done that. I imagine right now

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you don't really want to get up and start walking

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around looking for somewhere to get comfortable. I'm hoping you're

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already comfortable. But do remember that you you know you don't.

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You're not a statue. You're not I'm not like drawing you.

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You don't have to stay completely still, move when you

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want to move. Mhm, do what you want to do.

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There's no rules here. Everything's very very loose because it's

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an environment where changes can occur naturally and easily. And

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as you listen to my voice, it might begin to

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notice that this nothing that you need to do. There's

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nowhere you need to be except here right now. And

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as you start to relax in a moment, not just yet,

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but in a moment alas you to just notice your breathing,

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breathing in, I'm breathing out, letting go on each breath,

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imagining that every time you breathing, you in hell, calmness, healing,

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energy of peacefulness. And when you exhale. You're letting go

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of that tension, any stress, any negativity, any physical discomfort.

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Believe in your body, and with each prayer you may

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feel a sense of letting go. I always seem to

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notice that my breathing slows down naturally and it becomes

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a lot deeper again, just in its own time. It

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doesn't need your attention, just like most of your body

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on automatic, does everything itself, healing, beathing, your heart, your lungs,

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your liver, your kidneys, your blood. Everything an automatic, which

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is why you can really help yourself by reducing and

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removing the stress and the tension which gets in the

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way of your body working perfectly. You may like to

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think it is almost like you're oiling the machine. So

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you've got this can of oil, and you're just oiling

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at different parts of the machine, which is your body,

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your brain, making sure there's no dust, no dirt, making

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sure that everything runs smoothly. And as you continue to brave,

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you may become aware of sounds around you. You may

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not care. You may notice the weight of your body.

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You may not care about that. I always seem to

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notice the sensation of the air, the coolness of the

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air when I'm breathing kind of feels a bit different

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from when I'm in my normal state of thinking. It's

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almost almost pleasurable, very relaxing, which allows you to go

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deeper and deeper. With every sound you hear, every word

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I say, and every beat of your heart, you can

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go deeper her still. And I wonder if you can

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begin to imagine a gentle wave starting at the top

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of your head, a wave of warm south thing energy

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gently rolling down across your forehead, behind your eyes, softening

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the tiny muscles of your face. That wave slow rolling

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down your neck and shoulders. H and it feels good

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to relax those muscles. That's right. As you go deep,

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per still, And in a moment, I'm going to count

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from five down to one HM, And with each number,

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from five down to one, you may find yourself going

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twice as deep, five down to one, feeding twice as comfortable, five,

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letting go, four, drifting into that heaing space. Three all

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the muscles now loose and limp and deeply relaxed. Two

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almost there, one deeply fully comfortably relaxed.

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Now relaxed.

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Now, that's right, And the deeper you go, the better

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you feel, and the better you feel the deeper you go. Now,

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in this deeply relaxed state, I invite your unconscious mind

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to become fully present and opened change. You may already

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know that fibromyalgia can be influenced by old emotions, traumas, stress,

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and thought patterns. So I'm going to guide you now

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to a place where your mind and body can safely

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let go of what is no longer needed. Imagine now

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you're standing in a soft, peaceful path. The stretches forward

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and backward through time. This is your timeline, and you're

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about to float above it, floating gently above your life,

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going back to the very first event, the room cause

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of the pain or tension you carry in your body.

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You don't need to see it clearly, because you can

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trust that your unconscious mind knows exactly where to go.

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And when you get to that very first event, whether

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you remember it consciously or not, I want you to

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observe it from a safe distance, seeing it from above,

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with no emotion, just learning and ask yourself, what did

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I learn from this experience that I can use to

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let go of the pain. What did I learn from

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this experience that I can use to let go of

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the pain? How when you've learned all there is to learn.

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Just allow the negative emotion, whether it was fair anchor, sadness, guilt,

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or hurt, to dissolve, release and float away. Now your

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unconscious mind can release it all. Release it all, leto

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lecko now, now float forward in time, back towards the present,

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stopping at any point we're pain stress. All emotional burdens

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were stored, and let them go, one by one. Let

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them go, like clearing stones from a stream. Let them

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go until you return to now, light, clear and open.

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Now I'd like you to bring your awareness gently to

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the areas of your body that would cause new problems

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before you decided to listen to my voice and just

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notice it with curiosity. Now speak directly to that part

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of your body in your mind, ask it, what do

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you want me to know? What do you want me

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to know? And just listen. You may get a word,

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an image, maybe a feeling. After our bodies just sending

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us messages, and once we actually get the message, read

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the message, hear the message, and understand the message, we

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can say thank you and let go of those past feelings.

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Let go so you can thank that part of you

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for trying to help thanking the parts of your body,

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let it know that it's been heard, you've listened, you've

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taken notice, and you're letting go and let it know

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that it no longer needs to hold on to anything,

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doesn't hold on to any feelings at all. In order

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to get your attention, you can just let go instead.

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It can communicate through peace, through balance, through calm, awareness,

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letting go. Now, imagine a warm golden light flowing through

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your body, flowing down from the top of your head

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through every joint, every cell, completely dissolving any physical discomfort,

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stress or tension, clearing inflammation, balancing hormones, and calming the nerves.

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As this healing light flows through your neck, your shoulders,

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your arm, your spine, into your hips, thighs, knees, cors

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and feet. Letting go, and with each breath you take,

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your immune system is recalibrating, your nervous system is deeply relaxing,

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and every cell of your body regenerator m because your

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mind and body are now working in harmony to create ease, softness,

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and relief. Now I want you to imagine yourself thirty

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days from now, waking up in the morning and feeling

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light free, breathing comfortably, your joint's loose, your body moveing

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with ease. You smile to yourself because you know that

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you've changed. You know that you've shifted, You know that

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you've healed. Now your unconscious mind is now reprogrammed to

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support your wellness, and you know that from this moment

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forward is happening every day. Healing is happening every single

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day in ways that are deep, lasting and natural. And

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before we come to the end of this session, I've

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got four affirmations that you can repeat after me. If

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you choose, I'll just say the sentence and I'll leave

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a gap for you to repeat it if you want

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to well, you can just choose to absorb these wise

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words every day in every way, I feel more comfortable

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and in control. My body knows how to heal. I

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trust its wisdom. I released the past and embrace peace.

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My nerves are calm, my mind is at ease, and

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I am safe. And in a moment, I'm going to

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count for one to five, and when I reach five,

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you return to the room feeling refreshed, calm, and comfortable.

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Or you may choose to just drift into a deep, healing,

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natural sleep. It's up to you, and all the positive

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suggestions and healing changes are deeply embedded in your mind

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and your body. One Become aware of the space around you, two,

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bringing with you a sense of calm energy. Three noticing

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your breathing and how peaceful your breathing is. Four feezing

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the surface beneath you, supporting your body. Five And if

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you choose, you can open your eyes back in the room,

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refreshed and feeling good. And remember to be kind to yourself,

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because you do deserve to feel happy. Be gentle with yourself.

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You deserve to feel safe. Lots of love. Bye. Relax

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in a more deep and meaningful way, maybe in a

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way that can not just allow you to feel calmer

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now and throughout the time we spend together here, not

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just relaxed at the end of the recording when it's

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finished and you can enjoy that sense of comfort and peace,

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but also I think it would be nice to have

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those feelings of relaxation continue for longer after the recording

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has ended, so that you can still benefit from listening

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to my voice, maybe in a few hours time, perhaps tomorrow,

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and then by listening regularly, especially if you find, like

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some people do, and myself as well. I sometimes I

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find one particular recording that really resonates with me, and

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I just listen to it over and over again every morning,

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every evening. There was this recording from We're going back

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to about nineteen ninety nine. It wasn't hypnosis, but it

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was a guided visualizations. It kind of was hypnosis, really,

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and I managed to find it again and it still

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has the same effect on me. And part of it

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was the person's voice relaxed me just felt so peaceful,

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and I'd look forward to listening to her in the

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morning and in the evening, and I knew before even

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pressing the play button that since I've done that pressed

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the play button. This was in the days of CD

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players pressed the play button. If fact, it might have

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even been a tape tape recorder. I'd lie down on

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the bed and then even without necessarily listening to her

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words because I had them memorized. Really, it was as

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if my body knew exactly what to do, and the

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00:58:35.559 --> 00:58:57.599
muscles just almost went into automatic relaxation, and I remember

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my mind would slow down. Now. Now, I was listening

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to this recording in the early days of learning hypnosis,

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and long before I ever made any videos or audio

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recordings myself, because I didn't start doing that till two

246
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thousand and six.

247
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I knew, I knew.

248
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How helpful I found being able to just let go,

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01:00:02.960 --> 01:00:08.360
to have that trust in the person that I'm listening to,

250
01:00:16.000 --> 01:00:22.760
knowing that it's going to be just as relaxing, if

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01:00:24.159 --> 01:00:33.559
not more so. Each time you hear my voice, you

252
01:00:33.639 --> 01:00:45.320
may feel the same. Some people have been listening to

253
01:00:45.360 --> 01:00:59.239
me for over a decade, maybe not solidly, obviously not

254
01:00:59.280 --> 01:01:07.599
twenty four hours day, but maybe people come back. Some

255
01:01:07.639 --> 01:01:22.760
people maybe listen every day. That's something that I do

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01:01:24.440 --> 01:01:38.920
which you may not realize by listening, is when I

257
01:01:39.199 --> 01:01:55.360
record these recordings. Now, for example, I also am affected

258
01:01:55.840 --> 01:02:08.639
by the words that I say. So if I set

259
01:02:08.719 --> 01:02:15.760
to you focus on your feet, notice your feet relaxing,

260
01:02:19.239 --> 01:02:27.159
I will be focusing on my feet. I will be

261
01:02:27.239 --> 01:02:45.360
noticing my feet relaxing. If I said, focus on your hands,

262
01:02:48.119 --> 01:02:57.679
and maybe notice the difference between each hand, Perhaps noticed

263
01:02:57.760 --> 01:03:03.840
the air in the room, the temperature of the room.

264
01:03:05.719 --> 01:03:16.119
On the backs of your hands. You may start to

265
01:03:16.679 --> 01:03:24.760
notice what almost feels like a very light breeze, even

266
01:03:24.800 --> 01:03:29.360
though there may not be any type of breeze at all.

267
01:03:30.960 --> 01:03:43.239
Where you are right now, and as you become aware

268
01:03:43.440 --> 01:03:57.480
of your hands, I'm also aware of how relaxed my

269
01:03:57.800 --> 01:04:23.519
hands our feeling now and when it comes to potentially

270
01:04:23.960 --> 01:04:29.760
drifting off to sleep, which may be the reason you're listening,

271
01:04:35.480 --> 01:04:50.079
I also feel drowsy when I make these recordings. I

272
01:04:50.239 --> 01:05:08.679
also notice my mind drifting. In fact, at times I've

273
01:05:08.679 --> 01:05:23.119
actually fallen asleep without even noticing, and then I carry

274
01:05:23.159 --> 01:05:34.440
on talking. And it's only when I listen back to

275
01:05:34.760 --> 01:05:43.800
do the editing I hear snoring and I think, I

276
01:05:43.840 --> 01:05:54.519
don't remember snoring. I remember talking. This snoring was a

277
01:05:54.639 --> 01:06:01.360
pig turned up. That's why I sound like when I snore,

278
01:06:06.719 --> 01:06:20.000
and I get really into the whole experience. I don't

279
01:06:20.039 --> 01:06:29.239
know how you feel. How relaxed do you feel in

280
01:06:29.280 --> 01:06:54.960
your feet, how relaxed you feel in your hands. I

281
01:06:55.000 --> 01:07:09.320
have noticed more and more that the more relaxed, deeper

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01:07:14.280 --> 01:07:24.599
level of comfort you feel, the easier your breathing becomes.

283
01:07:31.159 --> 01:07:47.840
It's almost like that additional muscle relaxation. So this allows

284
01:07:47.880 --> 01:08:19.000
you to breath easier without necessarily focusing on your breath. However,

285
01:08:19.199 --> 01:08:48.000
being able to notice the ease in which you breathe

286
01:08:48.199 --> 01:09:09.920
so naturally MHM you breathe so very easily and smoothly.

287
01:09:37.600 --> 01:09:55.319
Whenever I imagine my breathing improving when I've got my

288
01:09:55.439 --> 01:10:14.079
eyes closed, I tend to visualize a beautiful field with

289
01:10:14.399 --> 01:10:48.560
trees and flowers producing all that life giving oxygen. It

290
01:10:48.560 --> 01:11:04.720
feels nice too, if nothing else, just taking some time

291
01:11:10.600 --> 01:11:58.920
away from everything, enjoying that feeling of peace serenity with

292
01:11:59.000 --> 01:12:35.479
a joyful heart. Time seems to just drip by, so

293
01:12:36.680 --> 01:13:26.439
very slowly, relaxed, so deeply peaceful, completely unattached to any

294
01:13:27.399 --> 01:14:30.840
thoughts whatsoever in this moment, completely free noticing that your

295
01:14:31.079 --> 01:15:18.239
mind has slowed down. Slowed down because nothing really requires

296
01:15:18.319 --> 01:15:48.640
your attention. You can enjoy the physical sensations of allowing

297
01:15:48.920 --> 01:16:01.119
the stress to drip out of your body, to appear

298
01:16:01.439 --> 01:16:25.439
out of every part of your body, and being released

299
01:16:30.680 --> 01:17:10.359
from your brain in your mind slowly but surely, the

300
01:17:10.640 --> 01:18:04.439
muscle thing lax relax rex so very deeply, rex so deeply.

301
01:18:22.239 --> 01:18:50.279
And the feelings, the pleasant feelings in your arms and shoulders,

302
01:18:50.319 --> 01:19:13.960
deepening each part of your body further and deeper and

303
01:19:14.239 --> 01:19:35.840
deeper noticine, the feelings in the back of your neck,

304
01:19:58.960 --> 01:20:39.640
the feelings your wrists, muscles, in the front of your body.

305
01:20:48.760 --> 01:21:32.079
I allsoy, I feel h peaceful, deeply, there's a sense

306
01:21:32.159 --> 01:22:13.439
of peace spreads through your fairy core. Even when you

307
01:22:16.439 --> 01:22:41.199
focus on your mind, your mind becomes eve and slower,

308
01:22:57.079 --> 01:24:16.800
even deeper, relaxing, so very slow, your stomach peace for

309
01:24:17.159 --> 01:25:03.680
in your stomach you're back. Notice Notice how relaxed you

310
01:25:04.079 --> 01:25:42.399
now feel in the hole of your back. Your spy

311
01:25:46.520 --> 01:25:51.239
from your brain all the way down the middle of

312
01:25:51.279 --> 01:26:03.000
your back, sending and receiving million ends of messages every day,

313
01:26:14.000 --> 01:27:33.680
deep comfort, increasing deeply relaxed. Your knees, legs, spreading those

314
01:27:33.920 --> 01:27:43.079
signals down a spine or cord into air. Every part

315
01:27:43.520 --> 01:28:30.000
of your body, your shin's, your calf, muscles, we are outbows,

316
01:28:46.199 --> 01:29:03.640
feelings of peace and tranquility spreading through your body, tips

317
01:29:03.680 --> 01:29:19.560
of your toes, to your eyes, your fingers, all the

318
01:29:19.640 --> 01:30:05.319
way till you lower back. Lettinker read the thinker, peace

319
01:30:21.159 --> 01:30:51.800
drifting mind, just wandering away, happy to let go, let

320
01:30:51.840 --> 01:31:57.279
go completely, let go, so tranquil her whole body enjoying

321
01:31:57.319 --> 01:32:23.600
a sensor listening g.

322
01:32:27.239 --> 01:32:29.359
He more.

323
01:33:37.439 --> 01:34:27.319
Pce, enjoying the space, this space of peace.

324
01:34:30.439 --> 01:34:51.960
And safety.

325
01:34:54.239 --> 01:36:56.840
So very yes, letting go. Maybe we can just focus

326
01:36:57.199 --> 01:37:31.439
on the different parts of you body, just to notice

327
01:37:31.920 --> 01:38:34.520
your forehead and your eyes muture so loose, noticing the

328
01:38:34.720 --> 01:38:54.479
sense of complete freedom, absolute freedom.

329
01:39:40.039 --> 01:39:40.119
Y.

330
01:40:06.399 --> 01:40:51.840
Peace for energy, peace to breathe, so much easier.

331
01:41:32.239 --> 01:41:32.560
Loose.

332
01:41:53.840 --> 01:42:05.439
You may have or may not have noticed your mind

333
01:42:06.159 --> 01:43:07.319
drifting peaceful me any even more deeply in the direction

334
01:43:07.520 --> 01:44:43.199
of total blissful pace, blissful pace, terrefting o to pace,

335
01:45:07.920 --> 01:45:27.239
come so calm, let.

336
01:45:27.000 --> 01:45:27.560
Him go.

337
01:45:52.159 --> 01:46:29.279
Peace with mind rex foury c relax.

338
01:46:37.000 --> 01:46:38.680
Cy rexed.

339
01:47:03.000 --> 01:47:29.840
Your body feels almost invisible, so very relaxed. I'm peaceful,

340
01:47:36.159 --> 01:48:00.800
so peace h.

341
01:48:07.920 --> 01:48:33.000
Like God's fair.

342
01:48:43.880 --> 01:48:50.159
And you could start to notice that you are feeling

343
01:48:50.520 --> 01:49:01.920
more relaxed, even though I've not purposely focused your mind

344
01:49:02.680 --> 01:49:10.279
upon that sense of physical comfort that is growing within

345
01:49:10.359 --> 01:49:19.520
you throughout your body, and your mind starts to slow down,

346
01:49:24.479 --> 01:49:31.720
and that could be almost in recognition of I guess

347
01:49:32.039 --> 01:49:44.600
my speech not being particularly fast, and things just generally

348
01:49:46.239 --> 01:49:57.239
feel calmer. Just by listening to my voice, you give

349
01:49:57.319 --> 01:50:04.239
yourself an opportunity to take a break from the day,

350
01:50:06.359 --> 01:50:13.920
take a break from your life as it is, and

351
01:50:14.000 --> 01:50:21.760
to give yourself a rest, giving yourself permission to take

352
01:50:21.840 --> 01:50:27.439
some time off and to allow your body to relax

353
01:50:29.119 --> 01:50:38.239
and allow your mind to slow down, which in turn

354
01:50:39.640 --> 01:50:44.720
releases the tension and he stresses that you had in

355
01:50:44.760 --> 01:50:54.600
your body. It's almost as if the parts of your

356
01:50:54.640 --> 01:51:06.680
body just open up, allowing the negativity out and at

357
01:51:06.680 --> 01:51:14.960
the same time replacing that negativity with positive heathing energy,

358
01:51:18.039 --> 01:51:22.680
which then fills your body up and your mind to

359
01:51:24.279 --> 01:51:42.640
also starts to appreciate those feelings of increasing confidence, an

360
01:51:42.760 --> 01:51:59.840
almost uplifting feeling, positive heathing, an energy that spreads through

361
01:52:00.159 --> 01:52:11.319
body like a wave of comfort. And all this comes

362
01:52:11.439 --> 01:52:23.479
from just allowing yourself a few minutes, maybe half an hour,

363
01:52:23.920 --> 01:52:28.720
however long you want it to be, to just rest

364
01:52:34.079 --> 01:52:42.960
and allow your mind and your body to almost reset

365
01:52:43.640 --> 01:53:02.279
itself to the settings of comfort and relaxation, calmness, which

366
01:53:02.319 --> 01:53:15.520
allows more room for feelings of pleasure and happiness to

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01:53:15.760 --> 01:53:25.199
move around your body and into your mind, almost as

368
01:53:25.239 --> 01:53:34.399
if your mind and your body are sinking together, almost

369
01:53:34.720 --> 01:53:48.760
mirroring each other with that growing positivity and calmness. And

370
01:53:48.840 --> 01:53:56.159
it feels nice. It really does feel nice to know

371
01:53:56.399 --> 01:54:05.319
that you are the one that has allowed yourself to

372
01:54:05.560 --> 01:54:19.560
feel more comfort and to experience more of this deep

373
01:54:19.960 --> 01:54:36.039
relaxation spreading throughout your body. And as I focus on

374
01:54:36.279 --> 01:54:42.039
each part of your body. You can notice that that

375
01:54:42.319 --> 01:54:59.039
part becomes even more relaxed just by focusing on it.

376
01:54:59.039 --> 01:55:08.680
It becomes even more calm and comfortable, just by focusing.

377
01:55:12.720 --> 01:55:18.840
And as I move down your body, starting at your head,

378
01:55:21.199 --> 01:55:27.920
the parts that you've already focused on will continue to

379
01:55:28.039 --> 01:55:35.720
relax deeply, and those parts that we've not yet focused

380
01:55:35.760 --> 01:55:49.159
on were just automatically release any remaining tension in anticipation

381
01:55:49.520 --> 01:56:02.520
of even more comfort about to come. Now, I'm going

382
01:56:02.600 --> 01:56:09.560
to start by focusing on your forehead. Just being aware

383
01:56:09.840 --> 01:56:18.479
of the feelings of your forehead and any background sounds

384
01:56:20.199 --> 01:56:25.119
like mister Herbert the pigeon can just allow you to

385
01:56:25.239 --> 01:56:32.520
feel even more relaxed. Just means you're in the moment.

386
01:56:35.640 --> 01:56:41.600
This isn't this isn't a sterile environment. This is the world.

387
01:56:44.439 --> 01:56:50.479
I live in the countryside, so there's lots of nature

388
01:56:51.000 --> 01:57:01.560
sounds around. So as you focus on your forehead, just

389
01:57:01.760 --> 01:57:05.239
notice how it becomes even.

390
01:57:05.199 --> 01:57:06.960
More relaxed as you.

391
01:57:09.039 --> 01:57:20.560
Focus only on my voice and that part of your body.

392
01:57:21.520 --> 01:57:31.239
Moving down to your eyes, focusing on your eyes, noticing

393
01:57:32.279 --> 01:57:42.000
how your eyelids feel so heavy yet so light at

394
01:57:42.000 --> 01:57:48.479
the same time, and all the muscles around your eyes

395
01:57:48.720 --> 01:58:00.600
relaxing completely, moving your focus down to your your mouth,

396
01:58:02.439 --> 01:58:09.439
your lips, your tongue, your teeth, and your gumbs, the

397
01:58:09.680 --> 01:58:24.199
whole of your mouth, relaxing, calm and lease. As you

398
01:58:24.359 --> 01:58:32.359
focus now on your jaw, not just the parts of

399
01:58:32.399 --> 01:58:37.159
your jaw near your mouth, your chin, but all the

400
01:58:37.239 --> 01:58:41.680
way up the size of your face to your ears,

401
01:58:43.840 --> 01:59:11.920
that hole of your jaw, feeding more relaxed calm. Focusing

402
01:59:12.119 --> 01:59:17.359
on your neck, the front of your neck and your

403
01:59:17.399 --> 01:59:30.760
throat relaxing and loose and calm. The side of your neck,

404
01:59:32.800 --> 01:59:41.039
the right and left side of your neck, relax and

405
01:59:41.279 --> 01:59:54.960
loose and calm. And now the back of your neck,

406
01:59:58.199 --> 02:00:08.239
focusing on the back of your neck, letting go of

407
02:00:08.439 --> 02:00:15.359
any tension that may have been there before, and enjoying

408
02:00:15.680 --> 02:00:28.680
that sense of increasing comfort and release that you can

409
02:00:28.720 --> 02:00:39.880
experience in the back of your neck. Moving down your

410
02:00:39.960 --> 02:00:47.319
back and moving either side of your spine right from

411
02:00:47.359 --> 02:00:52.760
the top of your back all the way down to

412
02:00:52.840 --> 02:01:05.079
the bottom of your back, down to your lower back.

413
02:01:10.319 --> 02:01:17.479
As you move up and down your spine, you can

414
02:01:17.600 --> 02:01:25.840
feel the muscles either side of your spine relaxing even more,

415
02:01:33.319 --> 02:01:40.079
and as those muscles relax that sense of comfort starts

416
02:01:40.159 --> 02:01:50.279
to spread outwards from your spine into both sides of

417
02:01:50.359 --> 02:01:57.359
your back, the top of your back, the middle, and

418
02:01:57.520 --> 02:02:07.039
your lower back. And as you scan gently and slowly

419
02:02:08.239 --> 02:02:13.560
up and down your back, there's the muscles in the

420
02:02:13.600 --> 02:02:23.479
top of your back relax and become looser. The muscles

421
02:02:23.600 --> 02:02:29.279
in the middle of your back also seem to just

422
02:02:29.680 --> 02:02:44.199
almost divide from each other, separating and almost melting. And

423
02:02:44.399 --> 02:02:50.479
in your lower back there seems to be an extra

424
02:02:50.680 --> 02:03:06.840
special feeling of comfort. The spreads into your hips. Sit

425
02:03:06.920 --> 02:03:15.039
down your lower back, into your hips, into the area

426
02:03:15.119 --> 02:03:23.640
where your cosicks are, and into your buttocks, and all

427
02:03:23.640 --> 02:03:32.960
those muscles that spread from your lower back into your

428
02:03:33.039 --> 02:03:46.399
hip area start to melt, start to really let go.

429
02:03:52.840 --> 02:03:57.920
I don't even nowhere about to focus on your shoulders,

430
02:03:59.520 --> 02:04:11.359
your acting. Your spine will continue to let go, continue

431
02:04:11.399 --> 02:04:26.319
to relax so calmly, and as you focus on your shoulders,

432
02:04:28.079 --> 02:04:43.439
you may notice that they're already feeling really loose. They're

433
02:04:43.479 --> 02:05:09.560
already feeding calm, mhm, and fear. Those muscles then move

434
02:05:09.920 --> 02:05:25.800
from your neck into your shoulders. Feel so soft and gentle,

435
02:05:29.880 --> 02:05:51.720
so smooth and calm, And the feeling in your shoulders

436
02:05:58.800 --> 02:06:07.359
seen stus spread deep into your shoulders, that sense of relaxation,

437
02:06:08.520 --> 02:06:20.039
not just traveling deeply into your muscles, but also relaxing

438
02:06:22.880 --> 02:06:32.880
the bones and moving all away to underneath your arms,

439
02:06:35.560 --> 02:06:41.560
relaxing that whole area between the tops of your shoulders

440
02:06:42.880 --> 02:06:58.119
and underneath your arms. He then you feel so relaxed

441
02:07:00.600 --> 02:07:12.640
and comfortable in your shoulders. Who sends that deep healing

442
02:07:15.960 --> 02:07:33.479
message into your arms. You may feel almost as if

443
02:07:33.560 --> 02:07:40.079
your arms are not even there, because they're so relaxed,

444
02:07:43.279 --> 02:08:29.439
so deeply relaxed, so so calm, so loose, not feeling

445
02:08:29.760 --> 02:08:45.039
spreading all the way down your arms, two elbows, including

446
02:08:46.720 --> 02:09:13.520
your elbows circumfort spreads or away into rests of forearments,

447
02:09:13.720 --> 02:09:29.239
and your wrists so heavy, yet at the same time

448
02:09:36.760 --> 02:10:37.239
slight and gentle. Fred See now on your hands, my hands,

449
02:10:43.520 --> 02:11:13.119
so peaceful in your hands, there's a sense of real peace.

450
02:11:24.840 --> 02:11:38.640
It just seems to feel so familiar when your hands

451
02:11:38.960 --> 02:12:46.880
relax deeply feels the thing is a thing's sad lest

452
02:13:15.960 --> 02:13:49.439
you thing, your tips, moving your attention to the front

453
02:13:49.600 --> 02:14:20.680
of your body, so comfortable, moving in your focus, your legs,

454
02:15:39.319 --> 02:16:33.840
we muscles in your thighs and knees so relaxed, a

455
02:16:34.120 --> 02:18:42.280
calf muscles and just shins how puzzy four and the

456
02:18:42.520 --> 02:19:11.239
fathing your feet, Sir, peaceful, so calm, say peaceful, circom

457
02:19:41.440 --> 02:20:12.200
so peaceful, sycomm so peace for rea sin peace for

458
02:20:16.079 --> 02:20:31.559
so calm, loving that deep relaxation, to spread your chest,

459
02:20:31.799 --> 02:20:47.360
in your stomach, so letting him go.

460
02:20:50.959 --> 02:20:51.639
Everything.

461
02:21:02.879 --> 02:21:08.920
So I'm gonna start counting down now from twenty down

462
02:21:08.959 --> 02:21:17.120
to one. You can imagine in a way it's like

463
02:21:17.879 --> 02:21:24.360
just walking down some steps and each step or twenty steps,

464
02:21:24.399 --> 02:21:33.760
and each step represents a level of comfort. Each step

465
02:21:34.040 --> 02:21:49.680
represents a deepening of that comfort, and the furvies you

466
02:21:49.719 --> 02:21:55.879
walk down those steps, the deeper and more relaxed you feel.

467
02:22:02.479 --> 02:24:37.319
So starting with number twenty twenty, nineteen, eighteen seventeen secsting

468
02:25:52.879 --> 02:34:00.840
eight four four see too well five five ninetta hey

469
02:34:01.719 --> 02:38:14.760
seven hi five four four.

470
02:39:31.760 --> 02:40:51.280
Y one.

471
02:42:42.040 --> 02:42:42.680
And now.

472
02:42:47.159 --> 02:42:59.799
As you focus on your eyes, we're gonna count down

473
02:43:00.239 --> 02:43:11.399
from ten down to one. Focus in just on your eyes,

474
02:43:15.079 --> 02:43:23.639
your eyelids, the muscles around your eyes, your eye waves themselves,

475
02:43:25.120 --> 02:43:42.200
our whole area that makes up your eye. And as

476
02:43:42.239 --> 02:43:50.639
we count down from ten down to one, whilst focus

477
02:43:50.719 --> 02:44:05.760
in on your eyes, you'll become twice is relaxed with

478
02:44:06.120 --> 02:44:19.200
each number counting down that you may find the all

479
02:44:19.280 --> 02:44:25.399
you want to do is just drift off to sleep.

480
02:44:28.360 --> 02:44:35.000
And if that's what you want, then just allow yourself

481
02:44:35.079 --> 02:44:49.760
to do that. Now, focusing on your eyes, I'm going

482
02:44:49.840 --> 02:44:59.920
to begin counting down from ten down to one right now.

483
02:45:08.239 --> 02:54:12.399
Two nine eight seven s five four three two one.

484
02:54:12.719 --> 02:54:29.399
So counting down from ten to one ten nine eight

485
02:54:32.200 --> 02:54:57.040
seven six five four three two one. And maybe that

486
02:54:57.200 --> 02:55:01.360
was a bit too quick in order to relax. Maybe

487
02:55:01.360 --> 02:55:06.920
it's a bit too fast for you to notice the

488
02:55:06.959 --> 02:55:13.840
calming of your body, maybe even a little bit of

489
02:55:13.920 --> 02:55:17.879
pressure there, Like you're counting down from ten to one.

490
02:55:17.959 --> 02:55:21.360
Would you expect me to do? Man, expect me to

491
02:55:21.399 --> 02:55:31.000
stick go with floppy just because you're counting down. We

492
02:55:31.040 --> 02:55:34.639
could try it again, but this time I go, this's

493
02:55:34.760 --> 02:55:41.959
lower this time, as you focus on the whole of

494
02:55:42.000 --> 02:55:50.120
your body before we focus on your legs. Just notice

495
02:55:50.399 --> 02:56:03.200
how your body does start to feel more relaxed with

496
02:56:04.440 --> 02:56:34.520
every number that I count down ten nine eight seven

497
02:56:37.600 --> 02:57:52.959
six five four three two one. I just notice how

498
02:57:55.200 --> 02:58:04.760
how you feel, generally, how your body feels. It's not

499
02:58:04.840 --> 02:58:15.879
necessarily even about counting down from ten to one. It's

500
02:58:15.920 --> 02:58:33.120
that space that you have that space between being active

501
02:58:35.440 --> 02:58:45.040
physically or mentally to just sitting or lying down, just

502
02:58:45.200 --> 02:58:51.079
being there, not doing anything, not saying anything, or needing

503
02:58:51.319 --> 02:58:56.840
to think about anything. So that opens up a space,

504
02:58:57.799 --> 02:59:06.959
you know, a bit of a space, a gap. And

505
02:59:07.040 --> 02:59:11.639
the more I came down from ten to one, the

506
02:59:11.680 --> 02:59:19.920
bigger that gap becomes. So there's that gap of calmness,

507
02:59:21.079 --> 02:59:37.239
of comfort, relaxation. It's a nice feeling, and it moves

508
02:59:38.319 --> 02:59:51.239
those stresses or discomforts physically or emotionally, moves them away.

509
02:59:55.000 --> 03:00:07.760
Allows you to just slow down, someone to count again

510
03:00:07.840 --> 03:00:14.079
from ten down to one and notice that gap widening,

511
03:00:16.200 --> 03:00:20.639
the gap, And as it widens, it's almost like the

512
03:00:22.079 --> 03:00:39.959
thestress and attention falls into the gap and gives you

513
03:00:40.040 --> 03:01:47.040
that distance, that space. Now ten nine, eight, seven, six, five, four,

514
03:02:05.239 --> 03:03:11.840
three two one, how does your body feel? Can you

515
03:03:12.000 --> 03:03:50.479
notice that you feeling calmer, the feeling more relaxed. As

516
03:03:50.479 --> 03:04:10.840
we now focus on your legs, just your legs. We're

517
03:04:10.879 --> 03:04:30.799
just gonna start with focusing on your thighs. Of course,

518
03:04:30.879 --> 03:04:35.760
it's not the most exciting thing to be doing because

519
03:04:39.239 --> 03:04:41.959
I'm sure like most of your body is not a

520
03:04:42.000 --> 03:04:54.440
lot going on right now. Just focusing on the whole

521
03:04:54.520 --> 03:05:00.959
of your thighs, the tops of your thighs, the sides

522
03:05:01.079 --> 03:05:08.159
of your thighs, the bottoms of your thighs, your outer thighs,

523
03:05:08.159 --> 03:05:13.079
and your inner thighs, basically the whole of your thigh

524
03:05:13.200 --> 03:05:22.000
that leads into your hip and it goes down to

525
03:05:22.159 --> 03:05:36.239
your knee joints. Now, this is a big area. It's

526
03:05:36.239 --> 03:05:41.799
a very heavy area. It's very strong, probably the strongest

527
03:05:42.719 --> 03:05:55.959
muscles in your body or in your thighs. But I

528
03:05:56.000 --> 03:06:04.559
don't think we perhaps give enough attention to our thighs.

529
03:06:10.239 --> 03:06:21.040
Perhaps we don't acknowledge how important our thighs are to

530
03:06:21.159 --> 03:06:41.840
our lives, how much they actually do for us all

531
03:06:41.879 --> 03:06:52.360
through our lives. And it may seem sound really weird,

532
03:06:52.440 --> 03:07:00.920
but I think that all of our body parts, especially

533
03:07:00.920 --> 03:07:08.559
our thighs, need some TLC, a bit of love shown,

534
03:07:09.559 --> 03:07:27.799
a bit of acknowledgment, thank you, gratitude for what our

535
03:07:27.920 --> 03:07:37.319
thighs do for us. And I know this may sound

536
03:07:37.479 --> 03:07:43.799
is strange. Maybe you think, why am I surely how

537
03:07:43.799 --> 03:07:46.600
I should be out in the garden hugging a tree

538
03:07:46.760 --> 03:07:54.879
or something. Well, it's hard to set a microphone up

539
03:07:54.920 --> 03:07:58.280
on a tree. That's why I'm doing this indoors. Otherwise

540
03:07:58.280 --> 03:08:01.680
I would be outside hugging a tree. Now I can't

541
03:08:01.680 --> 03:08:10.479
see the television from the tree. If you move down

542
03:08:10.479 --> 03:08:20.319
to your knees gain such an important part. And I

543
03:08:20.360 --> 03:08:27.239
think we don't necessarily I'll speak for myself here, I

544
03:08:27.280 --> 03:08:32.440
don't necessarily appreciate all that my knees do for me

545
03:08:33.680 --> 03:08:38.879
until I have a problem with my knee. It's occasionally,

546
03:08:38.920 --> 03:08:43.879
if I ever, maybe i'll bash it, or it's aching

547
03:08:44.040 --> 03:08:50.520
for some reason. It's then that I realize how much

548
03:08:50.559 --> 03:08:55.000
it does. You know, the benefit of being able to

549
03:08:55.159 --> 03:09:05.120
use my legs without any kind of physical discomfort is

550
03:09:05.159 --> 03:09:13.959
a beautiful thing that's possibly not appreciated until it's temporarily removed.

551
03:09:15.040 --> 03:09:22.159
You know that's comfort. But as you focus on your knees,

552
03:09:24.200 --> 03:09:29.879
regardless of how your knees feel, you can have that

553
03:09:30.120 --> 03:09:36.319
sense of gratitude and love to your knees for all

554
03:09:36.399 --> 03:09:48.719
that they do for you. And you can still have

555
03:09:48.760 --> 03:09:53.000
that attention on your thighs and maybe notice how your

556
03:09:53.040 --> 03:10:07.120
thighs feel, Maybe notice that they are relaxing more deeply.

557
03:10:13.840 --> 03:10:18.440
As you focus now on the bottoms of your legs,

558
03:10:18.799 --> 03:10:24.239
your shins and your calf muscles and the bones between

559
03:10:24.360 --> 03:10:31.200
your knees and your feet, incorporating of course, your ankles

560
03:10:33.520 --> 03:10:44.639
so important. Anyone that's had even like the slightest sprain

561
03:10:44.760 --> 03:10:51.840
of an ankle knows how how much we take our

562
03:10:51.920 --> 03:11:00.440
ankles for granted. And it's kind of straight mean in

563
03:11:00.440 --> 03:11:05.639
a way when you think that. You know, logically, our

564
03:11:05.680 --> 03:11:09.600
wrists are a lot thinner than the rest of our arms,

565
03:11:10.239 --> 03:11:13.760
which is okay, it doesn't I can't see any problem

566
03:11:13.799 --> 03:11:18.719
with that because we're just picking stuff up. But our

567
03:11:18.760 --> 03:11:24.639
ankles so much thinner than the rest of our legs,

568
03:11:31.000 --> 03:11:35.479
and from a physics perspective or logical even it doesn't

569
03:11:35.479 --> 03:11:41.520
really make sense that all this weight would ultimately be

570
03:11:42.600 --> 03:11:52.639
resting on your ankles then leading to your feet that

571
03:11:53.200 --> 03:12:02.360
thin area, thin bone. Yeah, it does so much great work.

572
03:12:04.319 --> 03:12:14.079
Supports us, supports our body for a lifetime, helps us

573
03:12:14.520 --> 03:12:23.159
to balance, It helps you to get her around and

574
03:12:23.200 --> 03:12:37.239
be mobile. And there's the calf muscles. Of course, when

575
03:12:37.280 --> 03:12:40.440
I was younger, I couldn't see the point in calf muscles.

576
03:12:41.159 --> 03:12:45.879
It didn't seem to do anything. Okay, if I walked

577
03:12:45.879 --> 03:12:49.639
around on tiptoes, then my calf muscles get some work.

578
03:12:51.000 --> 03:12:53.559
But of course that's not true. The calf muscles are

579
03:12:53.600 --> 03:13:03.479
being used whenever we use our legs and your shins

580
03:13:06.760 --> 03:13:15.799
there to protect your lower legs, shaped in a way

581
03:13:17.600 --> 03:13:29.760
almost as a protector for the bone, leading of course

582
03:13:29.799 --> 03:13:39.959
to your ankles and your feet. But we're not going

583
03:13:40.000 --> 03:13:42.200
to focus on your feet. We're just going to focus

584
03:13:42.239 --> 03:13:42.920
on the legs.

585
03:13:44.879 --> 03:13:46.200
I realize.

586
03:13:47.639 --> 03:13:51.559
That now that I've mentioned your feet, it probably focuses

587
03:13:51.799 --> 03:13:54.920
on them anyway, So maybe I should focus on your

588
03:13:54.920 --> 03:14:03.520
feet a little bit. You have them in your awareness

589
03:14:03.520 --> 03:14:07.360
the same as you have your thighs in your awareness.

590
03:14:08.079 --> 03:14:11.920
Even though we haven't been focusing on your thighs for

591
03:14:11.920 --> 03:14:22.920
a few minutes, we've been focusing on your ankles, there's

592
03:14:22.959 --> 03:14:38.040
still that sensation of comfort in your thighs and this

593
03:14:38.280 --> 03:14:47.559
that movement of energy because the thighs hold lots of

594
03:14:47.559 --> 03:14:53.799
different sensations. Of course, there's the muscles, the big straw

595
03:14:53.959 --> 03:15:06.000
muscles that we have in our thighs, but the skin

596
03:15:07.920 --> 03:15:12.360
on the outside of the thighs, as in the outside

597
03:15:12.399 --> 03:15:21.799
of all of our body, can be very sensitive, sensitive

598
03:15:21.959 --> 03:15:35.239
to the touch, sensitive to temperature, and inside your thighs

599
03:15:37.440 --> 03:15:42.239
the bones, there's the muscle, there's the blood, vessels, the

600
03:15:42.440 --> 03:15:52.280
arch trees, all this stuff that's inside your thighs, and

601
03:15:52.399 --> 03:15:55.799
I guess sometimes it'd be nice if you could actually

602
03:15:55.799 --> 03:16:03.280
put your fingers inside your thighs and a message, so

603
03:16:03.360 --> 03:16:06.920
you can message on the outside, of course, but to

604
03:16:06.959 --> 03:16:10.120
be able to get deep into the muscles and to

605
03:16:10.159 --> 03:16:15.239
be able to just massage inside your thighs, message in

606
03:16:15.319 --> 03:16:24.000
the bones of your leg massage in all the veins

607
03:16:24.159 --> 03:16:34.360
and just gently healing your thighs, and you could move

608
03:16:34.559 --> 03:16:42.000
down message and inside your knees, just message in those bones,

609
03:16:42.920 --> 03:16:50.040
but with healing fingertips, spreading that healing energy deep into

610
03:16:50.079 --> 03:16:59.520
the joints of your knees. Of course, there's the back

611
03:16:59.680 --> 03:17:03.479
of your or your knee, you know, the inside crease

612
03:17:04.479 --> 03:17:11.479
where your knee is. It's a very sensitive area. Very

613
03:17:12.120 --> 03:17:16.000
it feels very nice when you stroke it. That might

614
03:17:16.040 --> 03:17:20.280
be because it's an area that's not really touched very often.

615
03:17:22.239 --> 03:17:29.120
It's almost like a hidden part, that crease in your legs.

616
03:17:29.200 --> 03:17:36.520
It's almost like a part that has a sensitivity, which

617
03:17:36.559 --> 03:17:47.040
is a little bit different. Of course, it's protected by

618
03:17:47.079 --> 03:17:58.559
your legs, so you can imagine putting your fingers into

619
03:17:58.600 --> 03:18:08.360
that crease in your legs, that fold in between your legs.

620
03:18:09.000 --> 03:18:13.639
You can just message with your fingertips. Let your fingertips

621
03:18:13.719 --> 03:18:24.319
going inside, massage in the muscle tissue. You can of

622
03:18:24.360 --> 03:18:31.479
course field the bones of your knees heading through your fingertips,

623
03:18:38.840 --> 03:18:44.200
and then as you go down to your calf muscles.

624
03:18:44.520 --> 03:18:46.319
Now that's the part I'd like to be able to

625
03:18:47.079 --> 03:18:54.479
really put my fingertips deep inside my calf muscles, massage

626
03:18:54.520 --> 03:19:03.639
in every single tissue of that muscle, healing every part.

627
03:19:09.559 --> 03:19:15.680
And then doing the same for my shins, massage in

628
03:19:15.799 --> 03:19:23.440
and gently stroking the bones, gently stroking them, healing in

629
03:19:23.440 --> 03:19:30.639
a loving way, because they deserve to be treated as

630
03:19:30.719 --> 03:19:34.719
the precious bones that they are. Because our legs are

631
03:19:34.799 --> 03:19:40.239
so precious as in all the other parts of our body,

632
03:19:41.079 --> 03:19:55.000
and more precious than any jure on the planet. When

633
03:19:55.040 --> 03:20:03.840
you start to think about your legs in this way,

634
03:20:07.399 --> 03:20:14.079
it can change your perspective. It might sound a bit

635
03:20:17.159 --> 03:20:21.440
a bit silly to start with the idea of having

636
03:20:22.319 --> 03:20:32.319
love for your legs, showing appreciation for your thighs, wanting

637
03:20:32.440 --> 03:20:36.440
to be able to put your hands in your thighs,

638
03:20:38.559 --> 03:20:45.000
massage the muscles and the bones, and to get your

639
03:20:45.040 --> 03:20:53.719
fingers deep in there, releasing all tension, just to show

640
03:20:55.440 --> 03:21:03.159
how much you care your legs, how much you care

641
03:21:03.479 --> 03:21:11.520
for what your legs do for you regularly, your knees,

642
03:21:11.760 --> 03:21:24.600
your calves, your ankles, the strength of your ankles, considering

643
03:21:24.799 --> 03:21:29.319
how thin they are compared to the rest of your legs,

644
03:21:29.440 --> 03:21:43.200
especially your thighs. Yeah, they're so strong, so flexible, absolutely

645
03:21:43.399 --> 03:21:55.239
amazing things. Your ankles are truly a gift because of

646
03:21:55.280 --> 03:22:06.600
what they do for you, supporting all that weight, regardless

647
03:22:06.639 --> 03:22:10.639
of how what weight you are, even if you only

648
03:22:11.040 --> 03:22:15.840
ate stone, there's still a lot of weight for these

649
03:22:16.239 --> 03:22:23.920
little ankles. Now, I'm a lot heavier than eat stone

650
03:22:24.319 --> 03:22:33.520
double down, Yet my ankles support my body all the time.

651
03:22:37.200 --> 03:22:40.239
Although they do give off a sigh of relief when

652
03:22:40.239 --> 03:22:49.600
I sit down. That's my whole legs do my feet

653
03:22:50.799 --> 03:22:54.479
feet also go, my toes clap.

654
03:22:55.639 --> 03:23:15.840
We're so happy.

655
03:23:16.159 --> 03:23:25.399
Your legs really are amazing. And I know that talking

656
03:23:25.440 --> 03:23:31.879
about talking about your legs is probably possibly among the

657
03:23:31.920 --> 03:23:37.520
most most boring things you've ever heard anyone say. Possibly

658
03:23:40.399 --> 03:23:47.079
they're boring or not. Everything I said is true. Your

659
03:23:47.200 --> 03:24:07.760
legs are amazing. Your legs deserve not just respect, they

660
03:24:07.840 --> 03:24:20.440
deserve to relax deeply. They deserve to take some time

661
03:24:20.520 --> 03:24:44.719
out of the day to just let go completely. Relis

662
03:24:50.200 --> 03:25:03.479
really can relax. And because the legs are so such

663
03:25:03.479 --> 03:25:08.079
a most you know, very important part of your body.

664
03:25:09.319 --> 03:25:11.959
When you relax your legs, the rest of your body

665
03:25:12.559 --> 03:25:31.360
also naturally follows in that journey of comfort. I can

666
03:25:31.440 --> 03:25:36.440
feel it in my hips. My hips feel really loose,

667
03:25:39.680 --> 03:25:44.280
and also my lower back as well. My lower back

668
03:25:44.479 --> 03:25:50.040
really feels it feels stretched, even though I'm just sitting

669
03:25:50.079 --> 03:25:56.079
in a chair and there's no stretching as far as

670
03:25:56.159 --> 03:25:59.159
I'm aware that I'm doing, but it's almost as if

671
03:25:59.159 --> 03:26:03.319
the muscles are relaxed so much that there is a

672
03:26:03.440 --> 03:26:28.159
natural stretch as the tension has reduced a lot. And

673
03:26:28.200 --> 03:26:35.639
I'm now going to count down from ten down to one,

674
03:26:35.920 --> 03:27:10.559
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five, four.

675
03:27:13.520 --> 03:27:29.520
Three two one relax.

676
03:27:37.319 --> 03:27:41.159
So I'm just going to count down from five down

677
03:27:41.200 --> 03:27:45.680
to one. And as a countdown, if you just focus

678
03:27:45.760 --> 03:27:53.719
on the numbers, just the numbers counting down, and notice

679
03:27:54.600 --> 03:28:02.639
how you feel in this monem as you hear the

680
03:28:02.719 --> 03:28:10.840
numbers counting down, knowing that those numbers counting down represent

681
03:28:11.799 --> 03:28:20.840
you feeling calmer, not just in your body, but also

682
03:28:23.120 --> 03:28:29.760
relaxing your mind. I just notice how you feel there's

683
03:28:29.840 --> 03:28:35.639
nothing to do, there's nothing to say, there's nothing to

684
03:28:35.719 --> 03:29:27.200
think about, starting with number five four three two one.

685
03:29:28.000 --> 03:29:40.479
And as you notice the gradual letting go the tension

686
03:29:40.680 --> 03:29:47.879
in your body, you may also begin to notice and

687
03:29:47.959 --> 03:29:57.000
be aware of how your mind is starting to slow down.

688
03:29:59.440 --> 03:30:05.840
This is just a natural thing that happens. It's not

689
03:30:06.040 --> 03:30:11.280
really a special procedure. It's just natural because as your

690
03:30:12.520 --> 03:30:18.600
body relaxes, your mind also starts to relax, and the

691
03:30:18.600 --> 03:30:22.360
more your mind relaxes, the more your body relaxes. It's

692
03:30:22.399 --> 03:30:34.639
just a continuous circle of relaxation. And there's that calmness

693
03:30:34.680 --> 03:30:41.879
that comes from relative quietness. You know, even even if

694
03:30:41.879 --> 03:30:48.799
there's background sounds either your side or mind, it's still

695
03:30:49.239 --> 03:30:54.520
going to be quite calm. You know, you haven't got

696
03:30:54.559 --> 03:30:59.680
the television on, there's no music in the background unless

697
03:30:59.680 --> 03:31:07.159
you're listen into the recording. With music, of course, you're

698
03:31:07.319 --> 03:31:09.479
very likely not going to be sitting in a room

699
03:31:09.520 --> 03:31:14.120
with other people. Of course you might be, but generally

700
03:31:14.280 --> 03:31:17.399
it's more ideal if you can do this on your own,

701
03:31:19.079 --> 03:31:29.239
so no distractions. And when you stop thinking about stuff,

702
03:31:35.719 --> 03:31:46.040
relaxation automatically rises. A sense of comfort starts to grow,

703
03:31:50.520 --> 03:31:57.280
and without trying to build it up into something fantastical

704
03:31:57.600 --> 03:32:09.399
or something magical. This is just a natural process, something

705
03:32:09.479 --> 03:32:20.520
that's easy to accomplish. In fact, it's almost the sense

706
03:32:20.559 --> 03:32:27.440
of relaxing completely happens really when you put no effort

707
03:32:27.719 --> 03:32:31.639
into it. It's not something that you can really force.

708
03:32:34.239 --> 03:32:43.639
It's something that happens naturally. And part of the process

709
03:32:44.040 --> 03:32:55.399
of this recording and others is simply two allow you

710
03:32:57.600 --> 03:33:08.520
to take advantage of this space this time, to just

711
03:33:12.639 --> 03:33:23.479
let go, to just be here, to be in tune

712
03:33:23.920 --> 03:33:36.040
with how you feel, yet with the intention of wanting

713
03:33:36.280 --> 03:33:48.399
to relax deeply and maybe even to fall asleep, depending

714
03:33:48.639 --> 03:33:54.879
on what it is that you wish for yourself in

715
03:33:54.959 --> 03:34:11.159
this moment. As we know, relaxing is the majority of

716
03:34:11.239 --> 03:34:16.040
the process of falling asleep. The actual falling asleep part

717
03:34:16.079 --> 03:34:24.280
is a tiny bit at the end. The deeper relaxed

718
03:34:24.639 --> 03:34:46.399
you become, the easier you find yourself drifting. You can

719
03:34:46.440 --> 03:34:55.239
also if you choose stay focused on my voice and

720
03:34:56.639 --> 03:35:26.600
really enjoy the process of gradually relaxing each muscle in

721
03:35:26.639 --> 03:35:54.000
your body effortlessly and just observing the sensation of letting

722
03:35:54.120 --> 03:36:09.760
go completely. This time, I'm going to count from six

723
03:36:10.760 --> 03:36:22.840
down to one, and you can notice your mind calming

724
03:36:23.120 --> 03:36:35.680
down more with each number that you hear me say naturally,

725
03:36:36.719 --> 03:38:11.280
feeling calm and slow and peaceful, six five four three

726
03:38:49.319 --> 03:39:45.959
two one, being aware of how your mind to slow

727
03:39:48.239 --> 03:40:14.680
right down, sinking deeply into relaxation. And as you focus

728
03:40:14.799 --> 03:40:23.239
on your mind, you may notice that there are some

729
03:40:24.000 --> 03:40:33.399
thoughts still there, maybe some stubborn thoughts that for some

730
03:40:33.639 --> 03:40:46.760
reason perhaps need your attention. That's what you can do

731
03:40:46.920 --> 03:41:04.520
is send love to those thoughts. Sprinkle those thoughts with

732
03:41:04.760 --> 03:41:12.120
love all petals from a flower. Just sprinkle it over them,

733
03:41:12.399 --> 03:41:19.639
petals filled with love towards those thoughts, to let those

734
03:41:19.799 --> 03:41:26.360
thoughts know that you're not abandoned in them. You just

735
03:41:26.680 --> 03:41:36.799
need them. You require them to just calm down, slow down,

736
03:41:39.079 --> 03:41:54.040
quiet down for now. So as you focus on those

737
03:41:54.719 --> 03:41:59.639
remaining thoughts, as we count down this time from seven

738
03:42:00.479 --> 03:42:09.200
down to one. With each number, just imagine sprinkling those

739
03:42:09.399 --> 03:42:28.879
flower petals of love, kindness, gratitude over those thoughts, which

740
03:42:28.879 --> 03:42:34.920
will allow them to just melt away and relax deeply.

741
03:42:39.040 --> 03:42:53.520
With every number, those thoughts will become more and more relaxed.

742
03:42:59.079 --> 03:45:30.239
Starting with number seven, six five four three one. And

743
03:45:30.440 --> 03:45:51.520
as you now notice how relaxed you're feeling in your body.

744
03:45:56.239 --> 03:46:09.440
Were going to focus on your hands, because the more

745
03:46:09.559 --> 03:46:16.639
relaxed your hands are, the more relaxed your body and

746
03:46:16.879 --> 03:46:17.520
mind are.

747
03:46:32.399 --> 03:46:32.799
And there.

748
03:46:34.559 --> 03:46:44.760
You focus on your hands and your fingers. There's nothing

749
03:46:45.239 --> 03:46:50.000
needed to be done. There's no clenching of fists or

750
03:46:51.040 --> 03:47:01.440
tents in the fingers or anything like that. It's just

751
03:47:01.840 --> 03:47:15.920
noticing and focusing on your hands, noticing how they feel,

752
03:47:30.520 --> 03:47:41.159
because the more relaxed your hands feel, the calmer your

753
03:47:41.200 --> 03:47:53.120
mind feels, and the more comfort you feel throughout your body.

754
03:47:58.280 --> 03:48:28.760
And you may have already noticed your mind is starting

755
03:48:32.319 --> 03:49:00.239
to dress faim just on your hands and fingers, how

756
03:49:00.360 --> 03:49:13.600
in them to experience are real deepening of that relaxation

757
03:49:15.319 --> 03:49:33.239
in your hands and fingers, more and more relaxed. With

758
03:49:33.399 --> 03:49:52.079
each number from eight down to one. You can almost

759
03:49:53.840 --> 03:50:04.479
feel that healing and relaxing energy spreading into your hands

760
03:50:04.520 --> 03:50:25.799
and fingers, becoming yearn more relaxing with each number you hear,

761
03:50:29.760 --> 03:50:45.000
going down from eight down to one, drifting drifting again,

762
03:50:49.959 --> 03:54:01.440
starting with number eight, seven, six, five, four, three, two,

763
03:54:50.559 --> 03:55:00.079
just being here now, nothing to think about, nothing to do,

764
03:55:01.520 --> 03:55:15.559
nothing to say, and everything just feels calmer. And this

765
03:55:15.719 --> 03:55:23.440
is your natural state of being. This is how you

766
03:55:23.600 --> 03:55:30.559
just normally feel when you take away all that other

767
03:55:30.920 --> 03:55:38.000
stuff that we add, you know, things like stress and

768
03:55:38.079 --> 03:55:54.280
worrying and overthinking, anxiety, tension, just genuinely thinking about stuff.

769
03:55:56.440 --> 03:56:00.440
You take that away, which is what we do what

770
03:56:00.520 --> 03:56:13.079
we do now you're left with a real sense of

771
03:56:13.799 --> 03:56:26.200
peacefulness which comes to you very quickly because ultimately it's

772
03:56:26.440 --> 03:56:39.879
just a feeling, a feeling of comfort. It's almost as

773
03:56:39.959 --> 03:56:44.079
if you've gone inside yourself and you've found a special

774
03:56:44.159 --> 03:56:57.920
place where everything is peaceful, a place where you can

775
03:56:57.959 --> 03:57:08.639
feel relax and your natural sense of comfort, a place

776
03:57:08.680 --> 03:57:17.520
where you can be you, where you can accept yourself

777
03:57:18.479 --> 03:57:23.559
for who you are, a place where you're not trying

778
03:57:23.639 --> 03:57:34.360
to please anybody else ever, a place where you can

779
03:57:35.719 --> 03:57:44.479
actually not just love yourself, but in some ways more importantly,

780
03:57:45.079 --> 03:58:02.159
you can like yourself appreciate who you are. That sense

781
03:58:02.239 --> 03:58:15.959
of gratitude is in the air all around you. That's

782
03:58:16.040 --> 03:58:24.520
also a place where you can actually feel the healing

783
03:58:24.920 --> 03:58:39.879
energy soaking into your body. Heathing energy soaking into your body,

784
03:58:44.760 --> 03:58:53.719
and the healing energy spreads through your veins, traveling to

785
03:58:54.040 --> 03:59:06.079
each and every single part of your body, and you

786
03:59:06.200 --> 03:59:13.280
start to realize that actually that healing energy, it's not

787
03:59:13.479 --> 03:59:20.959
just entered into your brain, it's become part of your brain,

788
03:59:25.879 --> 03:59:36.959
and that spinal fluid is now mixed with healing energy,

789
03:59:37.760 --> 03:59:44.079
not just allowing you to feel so much more relaxed

790
03:59:46.079 --> 03:59:58.159
and healthy in this moment, but also you start to

791
03:59:58.280 --> 04:00:07.639
realize that actually, what's happening now with that healing, relaxing

792
04:00:08.760 --> 04:00:22.000
energy spreading through your body's actually changing your life. It's

793
04:00:22.040 --> 04:00:27.760
actually changing the way you're going to feel not just now,

794
04:00:29.399 --> 04:00:36.360
but tomorrow and the next day. As your health improves,

795
04:00:39.799 --> 04:00:47.200
not just your physical health but your mental health. Things

796
04:00:47.559 --> 04:00:52.799
that used to bother you in the past, for some reason,

797
04:00:53.959 --> 04:01:01.559
no longer have the effect that they used to because

798
04:01:01.639 --> 04:01:13.319
something has changed deep within you. Maybe things that used

799
04:01:13.399 --> 04:01:24.040
to cause you to feel anger no longer have that

800
04:01:24.719 --> 04:01:32.799
power to control you the way they seem to be

801
04:01:32.840 --> 04:01:43.760
able to before. As you realize that you're the one

802
04:01:43.959 --> 04:01:55.719
who decides what affects you, you're the one who decides

803
04:01:58.520 --> 04:02:08.879
to feel related, act and calm when you choose to

804
04:02:09.200 --> 04:02:23.799
enjoy noticing these natural developments of healing continuing to grow

805
04:02:26.559 --> 04:02:37.920
and improve your life day by day, including of course,

806
04:02:38.000 --> 04:02:55.520
your ability to relax so much easier, and sleeping is

807
04:02:55.559 --> 04:03:05.959
the most natural thing in the world to you, because

808
04:03:06.159 --> 04:03:13.360
falling asleep is something that you've done so many times

809
04:03:15.079 --> 04:03:22.000
in your life, and you know that you were born,

810
04:03:22.200 --> 04:03:28.840
as we all were, with the ability to fall asleep naturally.

811
04:03:33.000 --> 04:03:43.799
We were born with that ability to just drift off

812
04:03:44.479 --> 04:03:57.639
into a deep, healing sleep. Even when we're kids, sometimes

813
04:03:57.719 --> 04:04:02.159
will fall asleep when we don't even want to try

814
04:04:02.239 --> 04:04:07.040
to stay awake. Maybe it's a birthday in the morning,

815
04:04:07.159 --> 04:04:11.600
or it's Christmas or holiday or something we look forward to.

816
04:04:12.079 --> 04:04:16.159
We don't want to go to sleep. But the more

817
04:04:16.680 --> 04:04:21.600
we want to stay awake, the more we just start

818
04:04:21.680 --> 04:04:30.000
to drift. And the more you fight drifting, the more

819
04:04:30.040 --> 04:04:32.639
you try to stop yourself and drift in a safe

820
04:04:34.719 --> 04:04:45.760
the deeper and stronger that drifting becomes. Because we're born

821
04:04:46.760 --> 04:04:52.639
not just with the need to relax deeply and to

822
04:04:52.799 --> 04:05:02.680
naturally fall asleep, but it's our birthright, it's part of

823
04:05:02.719 --> 04:05:14.399
our DNA, and sometimes as we get older in life,

824
04:05:14.719 --> 04:05:28.280
perhaps at times we have forgotten that relaxing completely. It's

825
04:05:28.399 --> 04:05:52.200
not only a wonderfully pleasant experience, it's also really easy.

826
04:05:52.879 --> 04:06:00.360
It's very very easy to let go because that's all

827
04:06:00.440 --> 04:06:00.840
it is.

828
04:06:00.879 --> 04:06:01.440
It's just.

829
04:06:04.879 --> 04:06:16.399
Deciding to let go. And when you press the play

830
04:06:16.399 --> 04:06:26.719
button on my recordings, you have given permission for my

831
04:06:26.920 --> 04:06:35.040
voice to relax you. When you press that play button,

832
04:06:36.040 --> 04:06:44.479
you have given me permission for my words to affect

833
04:06:46.959 --> 04:06:58.840
you in a positive, only a positive way, opening up

834
04:07:04.000 --> 04:07:22.440
your mind to useful and healing suggestions that can have

835
04:07:26.760 --> 04:07:34.399
such an amazing effect on how you feel right now,

836
04:07:38.959 --> 04:07:48.840
as well as those changes that continue long after the

837
04:07:48.920 --> 04:07:59.719
recording ends, those changes within you that continue to flourish

838
04:08:00.440 --> 04:08:15.040
and grow, transforming your life in a positive, beautiful way,

839
04:08:18.120 --> 04:08:25.280
allowing you to move forward in your life in the

840
04:08:25.280 --> 04:08:42.639
direction that you choose for yourself. And this feeling, this

841
04:08:42.840 --> 04:08:58.440
feeling that you can experience of safety, comfort, calmness, This

842
04:08:58.680 --> 04:09:12.360
feels so nice. It's such a healthy place to be,

843
04:09:20.239 --> 04:09:34.040
and that positivity grows within you each and every day.

844
04:09:37.079 --> 04:09:46.920
Moving forward, you're going to find that you're more relaxed

845
04:09:49.200 --> 04:10:01.600
physically and in your mind is more relaxed. And it's

846
04:10:01.639 --> 04:10:07.200
not that you're thinking slower. It's just that your mind

847
04:10:07.280 --> 04:10:19.159
will be less clogged up with unnecessary negativity because from

848
04:10:19.239 --> 04:10:29.520
now on, your mind rejects negativity. From now on, you're

849
04:10:29.600 --> 04:10:40.440
going to start noticing when negativity arises, and you can

850
04:10:40.600 --> 04:10:54.600
just say stop, stop, and that negativity will turn around

851
04:10:55.120 --> 04:11:14.559
and leave you alone. Stop and that negativity would disappear.

852
04:11:22.680 --> 04:11:29.159
And as you notice that you feel way more relaxed

853
04:11:30.559 --> 04:11:45.959
than you probably expected. You can now congratulate yourself because

854
04:11:46.120 --> 04:11:52.520
you're the person that has done this. You are the

855
04:11:52.639 --> 04:11:58.879
one that has opened your mind up to the simple facts.

856
04:12:01.799 --> 04:12:06.879
You can feel more relaxed in your body and in

857
04:12:06.959 --> 04:12:19.040
your mind. You've opened your mind up to the birthright

858
04:12:19.159 --> 04:12:27.840
of being able to just fall asleep easily when you choose.

859
04:12:36.440 --> 04:12:43.600
And that's a nice feeling. Don't you think it feels nice?

860
04:12:43.719 --> 04:12:53.000
Doesn't it? To feel calm? All that healing energy is

861
04:12:53.159 --> 04:13:04.120
spreading through your body and your mind to spend time

862
04:13:04.280 --> 04:13:15.120
in a special place where negativity can no longer enter.

863
04:13:21.520 --> 04:13:30.760
Negativity is banned, it's barred, it's not allowed Entryue doesn't

864
04:13:31.000 --> 04:13:34.479
it doesn't. This doesn't deserve to be here, It doesn't

865
04:13:34.639 --> 04:13:53.360
belong here. Negativity has no place in your life, which

866
04:13:53.479 --> 04:14:08.280
makes room for more comfort, more heathing, more relaxation, more peace.

867
04:14:25.040 --> 04:14:37.000
If it feels nice, doesn't it just the leto with everything.

868
04:14:50.639 --> 04:14:57.680
I'm gonna count down now from twenty down to one.

869
04:14:58.399 --> 04:15:05.440
You can continue to relax. If you choose, you can

870
04:15:08.120 --> 04:15:18.600
drift to sleep. With every number you hear me say,

871
04:15:22.920 --> 04:15:30.319
you can fill twice as relaxed, or if you choose,

872
04:15:30.440 --> 04:17:44.399
you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

873
04:17:45.399 --> 04:18:39.719
six five. Oh, this is your time to just take

874
04:18:39.719 --> 04:18:54.879
a break, your time to relax, to allow your mind

875
04:18:55.000 --> 04:19:12.319
to slow down, to give yourself permission to take a

876
04:19:12.360 --> 04:19:26.360
break from everything. And you're the only person that can

877
04:19:26.440 --> 04:19:32.559
make that decision. You're the only person that can actually

878
04:19:32.639 --> 04:19:52.120
tell your mind to just relax, to just take some

879
04:19:52.360 --> 04:20:05.200
time off so that you can focus on your body,

880
04:20:06.120 --> 04:20:21.120
getting in touch with how you feel physically, and in

881
04:20:21.159 --> 04:20:28.959
the process of this body scan, where you focus on

882
04:20:29.159 --> 04:20:39.280
different parts of your body, those parts that you focus

883
04:20:39.360 --> 04:20:51.159
on and observe. Even though you're not purposely requesting for

884
04:20:51.280 --> 04:20:57.360
those parts of your body to relax, it's kind of expected.

885
04:20:58.920 --> 04:21:04.520
You expect when you listen to my voice to feel

886
04:21:05.479 --> 04:21:19.200
more relaxed naturally, because when you're listening to me, your

887
04:21:19.239 --> 04:21:31.559
attention is focused on my words, and as my words

888
04:21:32.440 --> 04:21:42.680
guide you to focus on those parts of your body

889
04:21:46.440 --> 04:22:08.600
your focus increases, which actually calms your mind. And when

890
04:22:08.639 --> 04:22:28.000
your mind calms down, your body relaxes. And when your

891
04:22:28.040 --> 04:22:51.680
body calms down, your mind relaxes. And even though we

892
04:22:51.760 --> 04:23:00.520
have not really started to focus on your body, you

893
04:23:00.639 --> 04:23:16.360
can already feel that healing energy spreading through your body,

894
04:23:16.399 --> 04:23:30.719
pushing out stress and tension, healing all the parts of

895
04:23:30.799 --> 04:23:40.559
your body, including your skin, your bones, your blood, all

896
04:23:40.600 --> 04:23:45.319
of your organs inside your body, all of the muscles,

897
04:23:46.559 --> 04:23:53.719
all of the fat, all of everything, every hair on

898
04:23:53.799 --> 04:24:07.239
your body is filled with that healing energy. And when

899
04:24:07.280 --> 04:24:23.360
your brain it fills with that healing energy, the feeling

900
04:24:23.520 --> 04:24:47.639
of comfort and relaxation increases, deeply increases in a way

901
04:24:47.879 --> 04:25:06.719
that your mind starts to fill, perhaps a bit drowsy

902
04:25:07.559 --> 04:25:18.079
because it's not needed, and it may start to drift

903
04:25:26.879 --> 04:25:33.760
if that's what's needed. So if you're listening to this

904
04:25:35.639 --> 04:25:39.920
and what you need is deep relaxation, that's what you get.

905
04:25:42.079 --> 04:25:49.000
If what you need is to fall asleep naturally and

906
04:25:49.159 --> 04:25:57.959
easily as your mind drifts, that's also But what happened

907
04:26:03.440 --> 04:26:11.200
because by pressing that play button on the podcast and

908
04:26:11.479 --> 04:26:17.799
listening to me, you give permission for your body and

909
04:26:17.920 --> 04:26:29.959
your mind. In fact, you give the command to your

910
04:26:30.000 --> 04:26:41.319
body and your mind to relax deeply and to drift

911
04:26:41.440 --> 04:26:50.479
off to sleep, if that's what you want or need.

912
04:26:58.040 --> 04:27:08.079
And as I focus on the different parts of your body,

913
04:27:08.639 --> 04:27:17.520
you may start to just drift. And then you come

914
04:27:17.559 --> 04:27:22.879
back again and you hear me talking, and I'm focusing

915
04:27:23.000 --> 04:27:32.680
on a different parts of your body, and you may

916
04:27:33.520 --> 04:27:42.559
find yourself drifting. You don't realize you're drifting until you

917
04:27:42.760 --> 04:27:51.120
stop drifting and you're alert again to my voice. Focusing

918
04:27:52.239 --> 04:27:57.079
on a different parts of your body starts to relax

919
04:27:57.239 --> 04:28:09.760
even deeper, because that drifting is basically you already in

920
04:28:09.840 --> 04:28:20.920
the sleep zone. And the more you drift, the longer you drift,

921
04:28:22.360 --> 04:28:33.040
and the longer you drift, eventually that drifting continues into sleep,

922
04:28:38.040 --> 04:28:42.920
and that's the last you remember until you wake up

923
04:28:47.360 --> 04:28:52.520
in your own time when you experience the right amount

924
04:28:52.600 --> 04:29:01.479
of sleep for you, because when you do and if

925
04:29:01.520 --> 04:29:15.159
you do fall asleep, it's stremely pleasant, so relaxing, so

926
04:29:15.520 --> 04:29:36.639
deep healing sleep. It feels so nice to relax into

927
04:29:37.479 --> 04:29:46.799
your own body and mind as you feel that healing

928
04:29:47.000 --> 04:29:59.799
energy is spreading through you. Relaxing U so deeply, relaxing

929
04:30:00.159 --> 04:30:15.280
ye is so so deeply as we start to focus

930
04:30:16.959 --> 04:30:39.200
on your eyes, moving down to your jaw, down to

931
04:30:39.280 --> 04:31:27.680
your neck, your shoulders, palms, hand, fingers, you chest, stomach,

932
04:31:34.959 --> 04:32:09.520
your back, your spine, you hips, you legs, your feet,

933
04:32:18.360 --> 04:32:46.920
your toes, and then feelings, feelings spreading and growing inside

934
04:32:47.200 --> 04:33:00.840
your body, feeling you up. Now let's focus again more

935
04:33:00.920 --> 04:33:09.319
parts of your body, focusing this time on your forehead.

936
04:33:15.240 --> 04:33:24.520
Now on your mouth, your lips, your tongue, the whole

937
04:33:24.560 --> 04:33:46.400
of your mouth. Focus in on your fingers. Maybe you

938
04:33:46.479 --> 04:33:52.080
could move your fingers a little bits. You can focus

939
04:33:52.159 --> 04:34:06.680
on each one individually, both hands and even though if

940
04:34:06.720 --> 04:34:12.000
you focus on both of your hands now they almost

941
04:34:12.080 --> 04:34:20.319
seemed to just melt into one. Where does your right

942
04:34:20.360 --> 04:34:27.959
hand start in your left hand end, almost as if

943
04:34:30.680 --> 04:34:47.000
just mixed together. Now focusing on your knees, just noticing

944
04:34:47.400 --> 04:35:11.439
how your knees fell. Now focusing on your elbows, focusing

945
04:35:11.639 --> 04:35:25.919
on both of your elbows, just observing the feeling of

946
04:35:26.119 --> 04:35:57.799
your elbows. Now focusing observing the back of your neck,

947
04:36:07.759 --> 04:36:45.360
feeding the energy in the back of your neck, observing

948
04:36:47.759 --> 04:38:07.159
your ankles, being aware the physical sensations. Don't acles not

949
04:38:07.639 --> 04:38:26.240
sin now your toes, on both of your feet, being

950
04:38:26.279 --> 04:39:21.720
aware how your toast. Yeah, right now, Notice then how

951
04:39:21.880 --> 04:40:11.520
your entire body feels noticing your mind feels now, letting go,

952
04:40:20.080 --> 04:41:06.639
letting go, letting go, everything, letting go, letting go, letting go, huh,

953
04:41:09.520 --> 04:41:29.000
everything everything. I'm going to start now, and I would

954
04:41:29.080 --> 04:41:31.400
like you just first of all, just to see yourself

955
04:41:32.919 --> 04:41:39.159
lying down on that message table, lying on your front.

956
04:41:40.400 --> 04:41:48.400
Your head is supported, your arms are supported, and you

957
04:41:48.439 --> 04:41:55.200
feel comfortable and breathing. It's really easy, and you feel

958
04:41:58.599 --> 04:42:01.639
you feel confident in how you look as well. So

959
04:42:02.040 --> 04:42:06.520
there's none of that issue of body problems or shyness

960
04:42:07.080 --> 04:42:15.240
because I'm a professional and this is a therapy session,

961
04:42:16.000 --> 04:42:24.000
so none of that stuff matters whatsoever. This is about you.

962
04:42:26.840 --> 04:42:32.720
This is about how you feel and how you can

963
04:42:34.040 --> 04:42:39.840
enjoy that sense of comfort and relaxation that comes from

964
04:42:41.080 --> 04:42:47.240
letting go and allowing my hands my fingers to relax

965
04:42:47.319 --> 04:42:58.319
you by a message in your body. So I want

966
04:42:58.319 --> 04:43:03.319
to start off just by place my hands on the

967
04:43:03.319 --> 04:43:07.840
back of your head, just gently, just so you can

968
04:43:07.919 --> 04:43:16.639
feel what my hands feel like really on you, so

969
04:43:16.799 --> 04:43:19.080
you can maybe feel the warmth of my hands on

970
04:43:19.119 --> 04:43:24.599
the back of your head. With my hands to the

971
04:43:24.680 --> 04:43:28.880
side of your head, not pressing, but just holding there

972
04:43:29.000 --> 04:43:34.880
very gently, maybe over your ears and a little bit

973
04:43:34.919 --> 04:43:39.639
on your face, just so you can feel my hands

974
04:43:41.599 --> 04:43:54.639
so you can become accustomed to them. And now put

975
04:43:54.720 --> 04:43:57.119
my hands on the back of your head again and

976
04:43:57.279 --> 04:44:04.279
gently let them slow down onto the back of your neck.

977
04:44:11.880 --> 04:44:21.840
You can feel my hands gently stroking the back of

978
04:44:21.880 --> 04:44:28.520
your neck to start with, just so you can get

979
04:44:28.599 --> 04:44:33.119
used to the feeling of my hands on your skin,

980
04:44:33.680 --> 04:44:42.240
get accustomed to realize that you're safe and it's all good,

981
04:44:42.560 --> 04:44:52.159
it's all fine. And I'm going to start gently messaging

982
04:44:52.880 --> 04:45:09.799
the muscles in the back of your neck with both hands. Now,

983
04:45:09.799 --> 04:45:16.119
this is a very trusting situation, really, because our necks

984
04:45:16.119 --> 04:45:20.639
are so fragile and to have someone have their hands

985
04:45:21.159 --> 04:45:26.159
around your neck in that way can sometimes be problematic

986
04:45:26.240 --> 04:45:31.840
for people, which is why massages are quite good, because

987
04:45:31.840 --> 04:45:40.479
it allows you to relax and to get in touch

988
04:45:40.639 --> 04:45:57.560
with trust, to feel peaceful and calm. And there's a

989
04:45:57.639 --> 04:46:06.400
massage the sides of your neck gently moving from the

990
04:46:06.439 --> 04:46:10.279
bottom of your neck. It would be sort of near

991
04:46:10.319 --> 04:46:13.680
where your shoulders start, I guess, all the way up

992
04:46:15.680 --> 04:46:21.159
to your jaw, your ears kind of area that side

993
04:46:21.200 --> 04:46:26.240
of your neck. Of course, it's a lot longer than

994
04:46:26.560 --> 04:46:42.599
the front of your neck. The message in the back

995
04:46:42.680 --> 04:46:51.319
of your neck, especially that area where perhaps we hold tension,

996
04:46:55.520 --> 04:47:00.159
and as that area's message, you can actually feel a

997
04:47:00.240 --> 04:47:08.200
sense of release in the back of your neck and

998
04:47:08.319 --> 04:47:13.639
maybe you can breathe it out as well. Notice how

999
04:47:13.680 --> 04:47:26.959
it feels. Notice how you feel. They're moving down to

1000
04:47:27.080 --> 04:47:32.680
that area between your neck and your shoulders, that muscle area,

1001
04:47:35.400 --> 04:47:42.880
starting to massage that area on both sides. I mean,

1002
04:47:42.880 --> 04:47:45.159
this would be the area that a lot of people

1003
04:47:45.200 --> 04:47:48.119
would message if they were going to give you, like

1004
04:47:48.200 --> 04:47:54.119
a shoulder message. Even that's not technically the shoulders, but

1005
04:47:54.240 --> 04:47:58.560
it's all the muscles that lead to the shoulders from

1006
04:47:58.560 --> 04:48:05.000
the neck, and again that can hold tension and stress.

1007
04:48:06.200 --> 04:48:11.240
And when massaged, sometimes a nice deep message is useful.

1008
04:48:14.279 --> 04:48:29.720
And you decide how deep that message is, and just

1009
04:48:29.880 --> 04:48:36.840
allow my knuckles just to dig in to get to

1010
04:48:36.919 --> 04:48:47.000
those muscles and to ready relaxed all the time being

1011
04:48:47.240 --> 04:49:04.759
firm yet gentle with you, and just stroking down the

1012
04:49:04.959 --> 04:49:13.479
area to your actual shoulders, moving to the muscles of

1013
04:49:13.520 --> 04:49:24.680
your shoulders, and maybe initially just pulling up the shoulders

1014
04:49:24.680 --> 04:49:28.080
a little bit off the table, just to give you

1015
04:49:28.159 --> 04:49:38.560
a little bit of a stretch but very gently, and

1016
04:49:38.639 --> 04:49:41.240
you've got the muscles at the front of your shoulders,

1017
04:49:41.919 --> 04:49:52.880
the sides and the back. Again, this is a part

1018
04:49:53.040 --> 04:49:58.439
that can really take quite a bit of pressure, quite

1019
04:49:58.439 --> 04:50:06.560
a bit of needing. If if you wish to really

1020
04:50:08.360 --> 04:50:13.880
release the tension to really get into those muscles, and

1021
04:50:17.279 --> 04:50:20.639
you can let your fingers in there. They can feel

1022
04:50:20.799 --> 04:50:28.880
really nice sometimes just being stroked gently or being massaged

1023
04:50:30.319 --> 04:50:39.000
quite strongly, it can all be beneficial to the realaxation.

1024
04:50:44.119 --> 04:50:57.200
Put the muscles in your shoulders. Now to move down

1025
04:50:57.240 --> 04:51:07.720
your arms. We do one arm at a time, starting

1026
04:51:07.799 --> 04:51:16.639
with your right arm. Well, I dear is, I just

1027
04:51:18.000 --> 04:51:21.159
lift your arm up, just hold it to the side

1028
04:51:21.200 --> 04:51:28.240
of you that way it still be attached, and I

1029
04:51:28.439 --> 04:51:43.080
just message the tops of your arms all the way

1030
04:51:43.119 --> 04:52:08.000
down to your forearms into your wrists, gently massaging that part,

1031
04:52:10.599 --> 04:52:17.319
the softer part, which is the under part of the arm,

1032
04:52:17.360 --> 04:52:21.880
which leads to the crease in your elbow, the inside.

1033
04:52:22.560 --> 04:52:37.439
It's much more sensitive skin. Sometimes just having that stroked

1034
04:52:40.119 --> 04:52:55.680
I feel really nice, pleasurable and relaxing. Now moving down

1035
04:52:57.040 --> 04:53:09.439
to your right hand, just holding your hand in both

1036
04:53:09.479 --> 04:53:19.119
of my hands, just pressing gently on the back of

1037
04:53:19.159 --> 04:53:30.080
your hand and stretching your fingers ever so lightly at

1038
04:53:30.080 --> 04:53:44.959
the same time pressing down and messaging each finger, and

1039
04:53:45.040 --> 04:53:55.759
then starting to massage the palms of the hand. Just

1040
04:53:55.880 --> 04:54:07.000
turning the hand gently, stretching that gently and actually having

1041
04:54:07.080 --> 04:54:14.319
your hand held can really be an emotional experience sometimes

1042
04:54:15.279 --> 04:54:20.119
even if it is a stranger, someone you don't know

1043
04:54:20.360 --> 04:54:27.400
very well, like a massage person or a therapist. Maybe

1044
04:54:27.720 --> 04:54:40.599
because it's intimate and you can feel nice, you can

1045
04:54:40.639 --> 04:54:51.479
feel safe. And as I put that right arm back

1046
04:54:51.560 --> 04:54:59.880
down where it was, did the same with your left,

1047
04:55:00.119 --> 04:55:13.200
darn exactly the same. Massage in the muscles and your

1048
04:55:13.319 --> 04:55:21.319
arm all the way down, do your wrist, stroking the

1049
04:55:21.400 --> 04:55:31.360
inside of your arm, just being gentle or as firm

1050
04:55:31.439 --> 04:55:51.639
as you require, and then massaging your left hand, stretching

1051
04:55:51.720 --> 04:56:01.159
the fingers gently, massage in the palm of your left hand.

1052
04:56:13.279 --> 04:56:41.880
You feel so so relaxing, so comforting, and just rest

1053
04:56:42.000 --> 04:56:54.439
your left arm back down. Start to message your back,

1054
04:56:56.159 --> 04:57:04.200
the biggest part of your body, starting at the top,

1055
04:57:07.439 --> 04:57:11.400
starting again where we already have been, the area at

1056
04:57:11.400 --> 04:57:17.880
the top in between your shoulders, near your neck. Going

1057
04:57:17.959 --> 04:57:22.680
back a massage in that area again, but this time

1058
04:57:23.000 --> 04:57:36.080
moving downwards, taking a downward stroke to the middle of

1059
04:57:36.119 --> 04:57:44.240
your back, working from the outside inwards. It's a massage

1060
04:57:44.279 --> 04:57:51.599
in the your back, but the outsides of your back,

1061
04:57:55.720 --> 04:58:09.360
the parts where your arms with maybe rest against, almost

1062
04:58:11.479 --> 04:58:24.000
the part that connects your front to your back. Just

1063
04:58:24.200 --> 04:58:32.720
messaging down firmly but gently, as firm as you want,

1064
04:58:36.119 --> 04:58:40.520
moving down and moving across a little bed, and moving

1065
04:58:40.560 --> 04:58:46.599
all the way down again, being very gentle yet firm

1066
04:58:46.799 --> 04:58:58.439
as you choose. Eventually we get to the spine. We

1067
04:58:58.560 --> 04:59:02.639
can massage the soles on either side of your spine,

1068
04:59:03.520 --> 04:59:06.560
from the top of your neck all the way down

1069
04:59:09.319 --> 04:59:18.319
to your lower back. You can do that a few times.

1070
04:59:21.319 --> 04:59:28.720
Sometimes people use the knuckle or the you know, two

1071
04:59:28.840 --> 04:59:34.720
fingers and just go your side of the spine almost

1072
04:59:35.119 --> 04:59:38.159
just push down, go all the way down to the

1073
04:59:38.200 --> 04:59:46.799
bottom of the spine, each time releasing tension and opening

1074
04:59:46.919 --> 04:59:56.040
up the body, stretching your body so that you feel

1075
04:59:56.720 --> 05:00:14.200
more relaxed but at the same time rejuvenated. And now

1076
05:00:14.200 --> 05:00:22.119
I'm going to move to one side, to your right side,

1077
05:00:22.880 --> 05:00:27.680
and from the bottom of your ribs to your pelvis,

1078
05:00:28.520 --> 05:00:34.759
I'm going to massage that area of your back. I'll

1079
05:00:34.840 --> 05:00:37.919
stretch over the other side and i will pull the

1080
05:00:38.000 --> 05:00:44.840
muscles gently and massage and push from one end that

1081
05:00:45.080 --> 05:00:49.439
side or right to my side in the middle of

1082
05:00:49.560 --> 05:00:55.119
fact to where your spine is. Massage in that side

1083
05:00:55.159 --> 05:00:59.560
of your spine the opposite side to where I'm standing.

1084
05:01:01.919 --> 05:01:07.959
It's almost like kneading bread. There's that big area which

1085
05:01:08.000 --> 05:01:19.799
is firm yet lots there to message. Potentially one of

1086
05:01:19.840 --> 05:01:26.479
the most important places to actually have a message because

1087
05:01:26.520 --> 05:01:32.400
you really feel it. You really feel the release and

1088
05:01:32.520 --> 05:01:40.720
the pleasure of having your lower back massaged. It releases

1089
05:01:41.080 --> 05:01:49.439
so much from your body that's not useful, starting a

1090
05:01:49.479 --> 05:01:55.639
healing process which will continue long after this recording is over.

1091
05:02:04.919 --> 05:02:07.799
The message in this part of your body not only

1092
05:02:07.919 --> 05:02:12.840
feels really good for you, it's actually fun to do

1093
05:02:14.119 --> 05:02:19.799
because it is, as I said, like kneading bread. It's

1094
05:02:19.840 --> 05:02:23.759
a part that you can really get hold of and

1095
05:02:23.880 --> 05:02:37.400
really message deeply if that's your choice. And then I'm

1096
05:02:37.400 --> 05:02:39.240
going to move over to the other side of your

1097
05:02:39.279 --> 05:02:48.479
body and do the same with the opposite part of

1098
05:02:48.680 --> 05:02:55.840
your lawer back, kneading and messaging from your sides all

1099
05:02:55.840 --> 05:03:02.759
the way to the middle of your back where your

1100
05:03:02.759 --> 05:03:16.360
spine is. Pressing and kneading firm and gentle at the

1101
05:03:16.400 --> 05:03:31.639
same time, it feels so releasing this mixture of pleasure, comfort, release, calmness,

1102
05:03:31.840 --> 05:03:43.520
relaxation or mixed together. Plus there's that feeling from your

1103
05:03:43.560 --> 05:03:48.759
stomach as it's being stretched. Even though you're in your

1104
05:03:48.799 --> 05:03:53.119
stomach now, you can feel it being stretched because that

1105
05:03:53.240 --> 05:04:04.639
whole area is connected to your stomach. Now we're going

1106
05:04:04.720 --> 05:04:09.639
to move or move further up to your top of

1107
05:04:09.680 --> 05:04:14.279
your body, and I'm gonna do the same this time,

1108
05:04:15.479 --> 05:04:22.319
starting with your upper back. Put my hands forward over

1109
05:04:23.560 --> 05:04:29.799
and mess it massage in that area up to your spine,

1110
05:04:30.919 --> 05:04:35.000
from the side of your body up to your spine.

1111
05:04:35.319 --> 05:04:41.520
So some of that massage area, the muscle tissue or

1112
05:04:41.520 --> 05:04:45.560
whatever fatty tissue even will be possibly from your chest

1113
05:04:47.400 --> 05:04:51.520
because all connected the chest and the back connect together.

1114
05:04:54.639 --> 05:04:57.919
I'm going to be massaging and just pulling some of

1115
05:04:58.000 --> 05:05:06.000
that skin from your side up and massaging that area

1116
05:05:08.959 --> 05:05:13.360
of your upper back all the way to your spine.

1117
05:05:17.520 --> 05:05:19.759
And then I'll move down a bit and I'll continue

1118
05:05:20.360 --> 05:05:23.159
with the middle of your back doing exactly the same

1119
05:05:23.240 --> 05:05:40.840
thing as gentle, as deep as you choose. Now I'll

1120
05:05:40.880 --> 05:05:45.439
move the other side again and do the exact same

1121
05:05:45.599 --> 05:05:49.159
thing with the top of your back on the other

1122
05:05:49.240 --> 05:06:04.000
side from pretty much underneath your arm area really to

1123
05:06:04.080 --> 05:06:14.159
your spine, and then continuing that all the way down

1124
05:06:15.880 --> 05:06:18.319
including the lower your middle.

1125
05:06:18.000 --> 05:06:18.520
Of your back.

1126
05:06:32.200 --> 05:06:37.560
I'm gonna go to your thighs, the backs of your thighs,

1127
05:06:40.040 --> 05:06:47.479
and the sides of your thighs, starting with your right leg,

1128
05:06:49.599 --> 05:06:56.759
and massage in the back and the sides of your

1129
05:06:56.759 --> 05:07:05.400
thighs gin and firmly. There's a lot of muscles there.

1130
05:07:05.840 --> 05:07:08.639
It's an area that can be very tense at times

1131
05:07:09.279 --> 05:07:12.639
and maybe needs a little bit more pressure than the

1132
05:07:12.680 --> 05:07:20.599
rest of the body that's up to you. You can

1133
05:07:20.720 --> 05:07:27.439
gently stroke the back of your legs where you know,

1134
05:07:28.040 --> 05:07:34.159
opposite your knee joint or underneath your knee joint, very sensitive,

1135
05:07:34.400 --> 05:07:47.040
gentle area, and then working down to your calf muscles.

1136
05:07:49.959 --> 05:07:59.880
Massage in your calf muscles thoroughly and deeply, if you choose,

1137
05:07:59.720 --> 05:08:19.040
use both hands fingers digging deep to your ankles. In

1138
05:08:19.159 --> 05:08:25.400
the back of your back of your ankles, just gently

1139
05:08:25.560 --> 05:08:37.919
message in that area, maybe lifting the leg and stretching

1140
05:08:37.919 --> 05:09:00.759
it a little bit. Moving to the right foot, Sergeant,

1141
05:09:03.240 --> 05:09:10.040
the bottom of your feet and the sides of your

1142
05:09:10.080 --> 05:09:26.759
feet gently but firm enough so they don't tickle, and

1143
05:09:26.919 --> 05:09:32.720
just allow the pleasure that you get from heaving your feet.

1144
05:09:32.799 --> 05:09:42.439
Message to just overtake you. As I continue to message

1145
05:09:42.520 --> 05:09:52.000
your feet, the bottoms of your feet, the sides, your arches,

1146
05:09:52.680 --> 05:09:57.479
your heel. You can put a lot of pressure into

1147
05:09:57.520 --> 05:10:03.279
your heel and it feels a mea. Yet the arches

1148
05:10:03.439 --> 05:10:12.119
need to be a bit more gentle. Stretching your toes gently,

1149
05:10:14.799 --> 05:10:19.319
the massage in the bottoms of your toes with my fingers,

1150
05:10:21.560 --> 05:10:35.400
each one individually. Moving over to the left leg to

1151
05:10:35.479 --> 05:10:43.759
do exactly the same thing. Starting at the top of

1152
05:10:43.840 --> 05:10:48.479
the thighs, work in the back of the thighs and

1153
05:10:48.560 --> 05:11:01.000
the sides, massaging deeply and gently the whole area, working

1154
05:11:01.040 --> 05:11:10.159
all the way down. And this is an area that

1155
05:11:11.240 --> 05:11:19.080
maybe you could like to spend more time relaxing and messaging.

1156
05:11:21.919 --> 05:11:27.400
So perhaps if you wanted like a bigger future recording,

1157
05:11:28.000 --> 05:11:36.840
want's spend more time on one particular area. As you

1158
05:11:37.000 --> 05:11:49.400
move down to your calf muscles, massage and your calf

1159
05:11:49.520 --> 05:12:04.639
muscles firmly and gently move down. You rain cool into

1160
05:12:04.720 --> 05:12:12.319
your feet. Massage in the backs of your feet, the

1161
05:12:12.439 --> 05:12:21.639
bottoms of your feet, stretching your toes and message in

1162
05:12:21.720 --> 05:12:29.680
each tone individually, and the feeling of pleasure and release

1163
05:12:29.919 --> 05:12:37.159
that you experience when you're having your feet massaged. Feels

1164
05:12:37.200 --> 05:12:56.919
really good. Now, she turn over in your mind. Laying

1165
05:12:56.959 --> 05:13:09.959
on your back, I'm just gonna start again for your

1166
05:13:10.080 --> 05:13:24.759
neck area, in your shoulders, just to get back in

1167
05:13:24.919 --> 05:13:42.040
touch with that area. And as you move up, I

1168
05:13:42.080 --> 05:13:46.959
can clean my hands, make them more fresh, because now

1169
05:13:47.000 --> 05:13:57.439
I'm gonna message your face gently, starting off with your forehead.

1170
05:14:03.680 --> 05:14:09.360
Your eyes are closed and I can just stretch your

1171
05:14:09.479 --> 05:14:20.479
eyes a little bit, pushing up on your eyebrows, just

1172
05:14:20.720 --> 05:14:34.000
massaging around your scalp, massaging down your cheeks, around your ears,

1173
05:14:37.080 --> 05:14:50.279
into your chawl, gently the sides of your neck, chin

1174
05:14:57.400 --> 05:15:08.639
m then just moving down shall your neck down to

1175
05:15:08.720 --> 05:15:16.479
your chest, starting by message in the very top of

1176
05:15:16.520 --> 05:15:25.159
your chest where the collar bone is. Give a side

1177
05:15:25.240 --> 05:15:37.240
of the collarbone. Then just message in the hole of

1178
05:15:37.319 --> 05:15:58.200
the chest, moving the chest around, because it's quite a

1179
05:15:58.319 --> 05:16:03.759
large area. You can move from one side to the next.

1180
05:16:08.119 --> 05:16:14.520
Moving my hands underneath pretty much where your arms are

1181
05:16:18.919 --> 05:16:24.159
stretching up, stretching some of the muscles of your back

1182
05:16:24.240 --> 05:16:37.959
in the process, moving up over your chest, and they're

1183
05:16:37.959 --> 05:16:53.759
moving down again and then all allow my hands they

1184
05:16:54.000 --> 05:17:02.479
just message gently and slide down towards your stomach, starting

1185
05:17:02.560 --> 05:17:08.799
in the middle of your chest, and then gradually my

1186
05:17:08.919 --> 05:17:16.840
hands moving apart and massaging and sliding at the same time,

1187
05:17:18.759 --> 05:17:35.200
moving down to just below your rib cage, moving down,

1188
05:17:37.799 --> 05:17:45.479
then massaging up again, giving your chest all the attention

1189
05:17:47.279 --> 05:18:01.599
that it needs to feel completely relaxed, remembering them. I'm

1190
05:18:01.599 --> 05:18:05.680
also going to be focusing on your sides as well,

1191
05:18:07.119 --> 05:18:13.360
an area that really doesn't get much attention. It feels

1192
05:18:13.439 --> 05:18:23.840
really good when it's massaged. Just stroking my hands down

1193
05:18:23.959 --> 05:18:31.119
the sides of your body. Just blow your arms all

1194
05:18:31.119 --> 05:18:43.720
the way down to your hips. Now moving to your

1195
05:18:43.759 --> 05:18:49.200
stomach area, I'm going to stand one side of you

1196
05:18:49.840 --> 05:18:54.360
like I did when I did your lower back. I'm

1197
05:18:54.360 --> 05:18:59.279
going to do a similar process of just stretching the

1198
05:18:59.360 --> 05:19:16.439
muscles and side gently massaging from one side to the next, move.

1199
05:19:16.240 --> 05:19:22.840
In the whole area from below your ribs all the

1200
05:19:22.880 --> 05:19:33.639
way down to below your belly button, and then move

1201
05:19:33.720 --> 05:19:34.279
around to.

1202
05:19:34.240 --> 05:19:44.400
The other side of you and repeat that process of

1203
05:19:44.799 --> 05:19:59.799
relaxing deeply, calmly. You feel loose, you feel free, and

1204
05:19:59.880 --> 05:20:04.759
the something about having your stomach massage that's different from

1205
05:20:04.840 --> 05:20:12.119
any other part because we do have a tendency of

1206
05:20:12.200 --> 05:20:17.360
holding a different kind of stress in our stomach that

1207
05:20:17.479 --> 05:20:25.919
we may not be aware of. As I now message

1208
05:20:26.000 --> 05:20:35.560
your stomach in front of your stomach, making circles around

1209
05:20:35.799 --> 05:20:51.000
your belly button, thing going the other way around. There's

1210
05:20:51.000 --> 05:20:57.360
a gentleness and a freedom that comes from feeling how

1211
05:20:57.439 --> 05:21:07.639
you're feeling. As I now move down the tops of

1212
05:21:07.680 --> 05:21:14.560
your thighs, the muscles, massaging them, and I can do

1213
05:21:14.639 --> 05:21:24.000
this two legs at the same time, pressing down, massaging

1214
05:21:24.439 --> 05:21:30.159
deeply those muscles in your thighs, at front of your thighs,

1215
05:21:35.520 --> 05:21:41.119
and moving down to your knees, gently massaging your knees,

1216
05:21:46.279 --> 05:21:52.400
Sliding down your shins, putting pressure on either side of

1217
05:21:52.439 --> 05:22:10.279
your shin gently softly but firmly, moving down to your ankles,

1218
05:22:10.439 --> 05:22:20.159
stroking the tops of your feet, and then with each

1219
05:22:21.439 --> 05:22:26.880
foot in each hand, just gently messaging the whole of

1220
05:22:26.959 --> 05:22:35.759
the foot, the top, the bottom, your heel, your ankle,

1221
05:22:36.599 --> 05:22:48.400
your toes, messaging every part of your feet. Feels so

1222
05:22:48.639 --> 05:23:00.279
good to select go and enjoy the process. Enjoy Yeah,

1223
05:23:03.400 --> 05:23:18.959
feeling so deeply relaxed. So much comfort and so many

1224
05:23:19.000 --> 05:23:35.639
feelings come just from touching your skin, and you can

1225
05:23:35.840 --> 05:23:46.240
just lie there for as long as you choose enjoying

1226
05:23:46.439 --> 05:23:57.439
the feeling of deep comfort from being massaged by me,

1227
05:24:04.599 --> 05:24:30.479
enjoy deeply, right, And all we're gonna do is blow

1228
05:24:30.520 --> 05:24:46.959
out some candles. In your mind, there are gonna be

1229
05:24:46.959 --> 05:24:57.840
a hundred candles, and you're going to blow each one

1230
05:24:57.880 --> 05:25:09.000
out individual, one by one, starting at one hundred. As

1231
05:25:09.040 --> 05:25:20.759
I count down all the way down to one, and

1232
05:25:20.840 --> 05:25:29.720
each time I say a number, you can imagine that

1233
05:25:29.880 --> 05:25:36.279
candle in front of you, and I'd like you to

1234
05:25:36.400 --> 05:25:51.759
actually physically generally blow that candle out, just.

1235
05:25:55.400 --> 05:25:55.439
This.

1236
05:25:55.560 --> 05:26:04.080
It's not big blow, it's just a gentle, and that

1237
05:26:04.400 --> 05:26:14.040
candle will extinguish. And then I'll say the next number

1238
05:26:15.479 --> 05:26:24.479
as we move down, and you can just h blow

1239
05:26:24.560 --> 05:26:33.959
that one out as well. And as we move down

1240
05:26:34.040 --> 05:26:44.680
the numbers, you'll find yourself feeling more and more relaxed.

1241
05:26:47.680 --> 05:26:53.720
If you need to sleep, you'll also find yourself becoming

1242
05:26:55.400 --> 05:27:09.159
incredibly tired and sleepy. In fact, you may struggle to

1243
05:27:09.240 --> 05:27:23.119
blow out all one hundred of these candles as you

1244
05:27:23.319 --> 05:27:50.279
feel more and more deeply relaxed, more and more deeply tired,

1245
05:27:54.599 --> 05:28:01.919
And the further you go down, the more or your

1246
05:28:02.080 --> 05:28:15.680
mind starts to drift. You may find that you stop

1247
05:28:15.959 --> 05:28:29.119
listening to me after a while, and even though there

1248
05:28:29.159 --> 05:28:38.040
may be background sounds where you are, you'll be aware

1249
05:28:38.040 --> 05:28:53.279
of those sounds at the moment you may start to

1250
05:28:53.680 --> 05:29:08.560
just not even notice them at all because they're unimportant.

1251
05:29:16.520 --> 05:29:21.759
Where I am, I've got the sounds of the birds,

1252
05:29:23.560 --> 05:29:29.279
there's horrors, the pigeon who likes to say hello sometimes,

1253
05:29:32.159 --> 05:29:40.560
and there's the old plane that goes by, maybe traffic

1254
05:29:40.840 --> 05:29:51.759
and trains in the distance, But none of that seems

1255
05:29:51.919 --> 05:30:05.400
important whatsoever. M or candles you blow out, the less

1256
05:30:05.439 --> 05:30:22.599
important anything is. More candles you blow out, the further

1257
05:30:22.799 --> 05:30:38.720
you seem to move away from sounds and from general

1258
05:30:42.119 --> 05:30:53.360
date days. Stuff seems to just move away on its own.

1259
05:30:58.599 --> 05:31:09.720
You feel more calma with every candle you blow out,

1260
05:31:12.439 --> 05:31:28.959
M guiding you to the next number, do you hear

1261
05:31:29.080 --> 05:31:39.840
me say? And then you blow that candle out to

1262
05:31:43.599 --> 05:32:11.400
h So easy, so simple. We're gonna start by introducing

1263
05:32:11.560 --> 05:32:30.240
the first candle, which is a hundred. First candles one hundred.

1264
05:32:35.080 --> 05:32:49.279
When you blow that candle out, you'll find immediately a

1265
05:32:49.880 --> 05:33:03.840
slight change in how you feel, as well as a

1266
05:33:04.040 --> 05:33:26.240
real sense of positivity growing within you, relaxation and sleepiness expanding.

1267
05:33:35.000 --> 05:34:22.279
Starting with one hundred blow back, candle now ninety nine,

1268
05:34:23.360 --> 05:36:00.599
candle ninety eight, candle ninety seven, m to see into

1269
05:36:05.040 --> 05:37:59.799
ninety five and ninety four, candle ninety three, life two

1270
05:37:52.040 --> 05:38:58.720
and ninety one, ten to ninety and eighty two, nine

1271
05:38:59.080 --> 05:39:54.119
mm and eighty eight and.

1272
05:40:05.680 --> 05:42:23.479
Eighties end eighties eight five, who.

1273
05:42:39.200 --> 05:42:51.439
Ten ten.

1274
05:43:04.560 --> 05:45:59.439
Eighty two and two one hia yes.

1275
05:46:03.360 --> 05:46:56.959
Seventy nine, candle seventy eight, candle seventy seven, candle seventy six,

1276
05:47:10.880 --> 05:48:10.360
candle seventy five, candle seventy four, candle seventy three, candle

1277
05:48:15.560 --> 05:49:17.639
seventy two, candle seventy one, candle seventy one and seventy

1278
05:49:32.720 --> 05:50:25.840
and sixty nine, candle sixty eight, candle sixty seven, candle

1279
05:50:29.520 --> 05:51:32.400
sixty five, candle sixty four, candle sixty four, candle sixty three,

1280
05:51:42.200 --> 05:53:33.680
candle sixty and sixty one, candle sixty fifty nine, handle

1281
05:53:36.439 --> 05:54:56.240
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1282
05:55:13.720 --> 05:56:34.560
handle fifty four, handle fifty three, end fifty two, fifty

1283
05:56:34.799 --> 05:58:39.799
two can to fifty, candle fifty one, candle fifty candle

1284
05:58:43.720 --> 06:00:34.439
foty nine candle foot he ate, candle forty seven candle

1285
06:00:37.159 --> 06:02:30.200
forty six and forty five and forty two candle Who

1286
06:02:30.599 --> 06:05:48.560
to handle forty candle thirty nine, thirty eight, can't, thirty seven,

1287
06:05:49.200 --> 06:07:59.560
cant thirty five, thirty four handle, thirty three handle thirty

1288
06:08:43.400 --> 06:11:46.520
en thirty candle twenty eighteen nine candle, twenty eight and

1289
06:11:51.200 --> 06:14:06.959
twenty seven, twenty six can do, twenty five, can toinenty

1290
06:14:07.680 --> 06:16:41.119
four end twenty thirty and twine and twenty want and

1291
06:16:45.119 --> 06:17:49.360
to witty yen and.

1292
06:17:52.919 --> 06:18:42.759
Ninety end.

1293
06:18:45.799 --> 06:24:47.000
Seventeen sixteen, chancel four ten true and even ye shame

1294
06:24:47.759 --> 06:25:50.919
do nine ten.

1295
06:25:56.080 --> 06:26:29.520
Eight s.

1296
06:26:33.279 --> 06:31:03.959
Six him can do foo and doy t two candle

1297
06:31:10.880 --> 06:31:24.040
or let go all of those thoughts, worries, concerns about

1298
06:31:24.080 --> 06:31:30.639
the past, thoughts about the future, and even things you've

1299
06:31:30.680 --> 06:31:38.439
been thinking about today. Just let it all go because

1300
06:31:38.479 --> 06:31:46.080
none of it is useful in this moment. This is

1301
06:31:47.119 --> 06:32:06.759
your opportunity to just focus, feeling relaxed, allowing yourself to

1302
06:32:07.720 --> 06:32:17.200
get in touch with that natural sense of peace that

1303
06:32:17.319 --> 06:32:24.000
we all have within us. It's available for everyone. It

1304
06:32:24.240 --> 06:32:29.279
just sometimes takes a little bit of effort to set

1305
06:32:29.439 --> 06:32:35.240
up the right time and place in order for you

1306
06:32:35.560 --> 06:32:44.560
to just let go. Because when you do decide to

1307
06:32:44.720 --> 06:32:49.959
let go, and relax. That's what your body starts to

1308
06:32:50.080 --> 06:33:00.479
do because you've chosen, You've chosen to just how your

1309
06:33:00.560 --> 06:33:06.159
body to unwind, and your mind starts to slow down.

1310
06:33:09.520 --> 06:33:13.919
And it's a nice feeling. It's a nice feeling at

1311
06:33:13.959 --> 06:33:19.880
the beginning, just to know that you have chosen to

1312
06:33:20.040 --> 06:33:29.080
decide to relax deeply, and because you've made that decision,

1313
06:33:30.880 --> 06:33:37.919
your body will just follow suit. Because sometimes all the

1314
06:33:38.080 --> 06:33:42.799
muscles in your body need is just permission from you

1315
06:33:43.880 --> 06:33:52.360
to relax. Because so often we're busy, we're going from

1316
06:33:52.439 --> 06:33:56.400
here to there, we're walking around, and we're doing stuff,

1317
06:33:58.720 --> 06:34:05.080
and the body doesn't have any time or space to

1318
06:34:05.279 --> 06:34:12.240
really relax deeply. So it kind of waits for you

1319
06:34:12.560 --> 06:34:21.720
to lead the way, waits for your permission. And when

1320
06:34:21.759 --> 06:34:28.479
you do give your permission, when you give the say so,

1321
06:34:28.720 --> 06:34:36.520
when you say okay, it's time for your body to

1322
06:34:36.680 --> 06:34:45.439
let go completely and relax totally, your body just follows.

1323
06:34:48.439 --> 06:34:53.840
It's like a breath of relief. Ah good, I can

1324
06:34:53.919 --> 06:35:00.959
now relax. That feeling at the end of a day,

1325
06:35:01.040 --> 06:35:04.759
of a very physical day that you may experience in

1326
06:35:04.880 --> 06:35:08.400
the past, but you get home and you just sit

1327
06:35:08.599 --> 06:35:12.479
down on a chair, maybe you kick your shoes off,

1328
06:35:12.599 --> 06:35:19.159
and oh, feels so nice knowing that you don't have

1329
06:35:19.319 --> 06:35:22.799
to get up again for a little while at least,

1330
06:35:23.959 --> 06:35:26.599
if you choose, you can just sit there for maybe

1331
06:35:26.639 --> 06:35:39.680
an hour to It feels blissful. And just by sitting

1332
06:35:39.880 --> 06:35:45.080
down like that, your body knows that it's time to relax.

1333
06:35:46.720 --> 06:35:52.560
Your body has been given permission from you. Because it's

1334
06:35:52.639 --> 06:36:02.799
a mindset in your mind, you're prepare to let go

1335
06:36:03.000 --> 06:36:12.880
of everything and just completely allow all of the stress

1336
06:36:13.040 --> 06:36:25.080
of your body to evaporate. Any tensions can just gradually vanish.

1337
06:36:31.599 --> 06:36:43.279
It's almost like magic, really, because that sense of relaxation

1338
06:36:43.639 --> 06:36:49.599
in your body, it's a very natural state. It's not

1339
06:36:49.799 --> 06:36:54.639
something unusual. It may feel unusual when you first start

1340
06:36:54.720 --> 06:36:59.200
to relax, if you if you haven't really spent a

1341
06:36:59.240 --> 06:37:03.520
lot of time focusing and giving yourself this space to

1342
06:37:03.680 --> 06:37:08.959
let go completely and relax, they seem are most alien,

1343
06:37:10.840 --> 06:37:16.759
but it isn't. It's actually the most natural thing in

1344
06:37:16.840 --> 06:37:27.040
the world to let go completely, to relax totally, the

1345
06:37:27.200 --> 06:37:38.159
most natural thing in the world to allow yourself to

1346
06:37:38.439 --> 06:37:46.240
feel really calm in your mind. And it is almost

1347
06:37:46.880 --> 06:37:53.959
like a literal unwinding. It's like you press a button

1348
06:37:56.599 --> 06:38:03.000
and all the tension just leases, and it's like a wheel,

1349
06:38:03.400 --> 06:38:07.599
like a cog, like the inside of a clock, just unwinding.

1350
06:38:08.279 --> 06:38:12.159
And it's almost like you could see the little wind

1351
06:38:12.279 --> 06:38:18.119
up knob that's used just going the opposite way that

1352
06:38:18.200 --> 06:38:24.159
you choose to wind it up, and the energy that

1353
06:38:24.400 --> 06:38:34.560
frenetic stress for energy gradually winding down, losing its power,

1354
06:38:35.880 --> 06:38:43.319
losing its strength as a sense of relaxation becomes stronger

1355
06:38:44.520 --> 06:38:54.000
and deeper, and you may find a the more relaxed

1356
06:38:55.439 --> 06:39:06.720
you feel, that your mind starts to wander, maybe seem

1357
06:39:06.840 --> 06:39:10.680
to stop listening to me for a while, and your

1358
06:39:10.799 --> 06:39:16.319
mind goes somewhere else, and then you realize you're listening

1359
06:39:16.400 --> 06:39:21.360
to me again, and that was just your mind to

1360
06:39:21.560 --> 06:39:32.000
drifting to sleep, which is quite natural, because sometimes when

1361
06:39:32.080 --> 06:39:38.840
we're stressed and tense, we're not I mean I actually

1362
06:39:38.959 --> 06:39:43.880
be aware of what we need or we physically you're

1363
06:39:43.959 --> 06:39:54.240
emotionally need in this moment. But when you allow your

1364
06:39:54.319 --> 06:40:00.159
body and mind to relax completely, and you let of

1365
06:40:00.840 --> 06:40:10.639
all thoughts, concerns, worries, ideas, all letting them go, allow

1366
06:40:10.759 --> 06:40:18.840
them to drop onto the floor. When you start to

1367
06:40:21.000 --> 06:40:31.119
get in touch with the feelings of such relaxation, this

1368
06:40:31.880 --> 06:40:38.599
feels so nice to be in touch with the calmness

1369
06:40:40.560 --> 06:40:49.479
of the different body parts as they become looser and looser.

1370
06:40:53.720 --> 06:41:02.439
Even your breathing seems easier and more net sure, effortless

1371
06:41:05.720 --> 06:41:11.159
as that cool enters through your mouth or nose into

1372
06:41:11.240 --> 06:41:22.119
your lungs, breathing in comforts and relaxation, and then just

1373
06:41:22.279 --> 06:41:30.639
breathing out any excess remain intention or stress from every

1374
06:41:31.279 --> 06:41:32.799
part of your body.

1375
06:41:34.080 --> 06:41:34.639
And mind.

1376
06:41:38.240 --> 06:41:42.799
And as you start to focus on your mind, maybe

1377
06:41:43.360 --> 06:41:51.279
you notice that things come to a standstill or maybe

1378
06:41:51.720 --> 06:42:00.119
just much much lower than before because your mind and

1379
06:42:00.319 --> 06:42:10.799
is not really needed when listening to my voice, which

1380
06:42:10.880 --> 06:42:17.360
allows your mind to relax just as deeply as your body.

1381
06:42:20.119 --> 06:42:28.360
And that's synchronicity between the relaxation of your body and

1382
06:42:31.119 --> 06:42:33.880
relaxation of your mind.

1383
06:42:36.200 --> 06:42:37.439
Let you know that.

1384
06:42:39.599 --> 06:42:52.040
Feeling completely calm, loose, and relaxed really is a great

1385
06:42:53.000 --> 06:43:10.040
healing experience fear and yes, so many positive benefits for

1386
06:43:10.159 --> 06:43:16.279
your body, mind, and your life. To be able to

1387
06:43:16.520 --> 06:43:28.520
let go everything and to relax completely in all parts

1388
06:43:29.000 --> 06:43:36.360
of your body and mind. Even your bones has arised,

1389
06:43:39.759 --> 06:43:52.479
all your muscles are rise, even the skin that covers

1390
06:43:52.759 --> 06:44:09.080
your body is relaxed. Every hair that you have is

1391
06:44:09.200 --> 06:44:28.319
also deeply relaxed, and your brain restarts to feel the benefits.

1392
06:44:30.200 --> 06:44:43.040
But this healing relaxation, and as you focus on the

1393
06:44:43.360 --> 06:44:49.040
inside of your scalp where your brain is, you can

1394
06:44:49.319 --> 06:44:57.279
start to realize and notice the benefits of your brain

1395
06:44:58.360 --> 06:45:12.479
relaxing deep. Then it's your brain continues to relax sends

1396
06:45:12.880 --> 06:45:21.599
those messages to the rest of your body and your

1397
06:45:21.720 --> 06:45:42.840
mind to re relax even more deeply, relax me more completely,

1398
06:45:46.360 --> 06:45:58.279
letting go of any remaining thoughts a consens allow them

1399
06:45:58.680 --> 06:46:04.000
just to drop on to the floor because they're no

1400
06:46:04.200 --> 06:46:13.119
longer necessary in this moment, In this moment of deep

1401
06:46:14.919 --> 06:46:38.240
reaxation and calmness, filling your brain with deep concentrated heathing, calming,

1402
06:46:43.560 --> 06:47:02.080
relaxing every part of your brain feathing so loose and comfortable,

1403
06:47:05.360 --> 06:47:18.560
so relaxed and be peaceful. Your brain feels so light,

1404
06:47:20.840 --> 06:47:29.560
that's so healthy. In that sense of deep deep comfort

1405
06:47:32.000 --> 06:47:46.000
really does allow you to enjoy those ever increasing sensations

1406
06:47:46.279 --> 06:48:00.720
of comfort that is spreading throughout your body, relaxing each

1407
06:48:02.319 --> 06:48:15.599
and every muscle of your body, eat deeper and deeper,

1408
06:48:18.720 --> 06:48:36.479
much more deeper than before, much more connivent, spreading truth

1409
06:48:37.799 --> 06:48:51.840
your body, your mind, be so peaceful and calm, so

1410
06:48:54.240 --> 06:49:06.240
ver fair, peaceful in avery part of your body.

1411
06:49:07.919 --> 06:49:08.799
Lett him go.

1412
06:49:10.840 --> 06:49:28.959
M h a everything averything, so peaceful time, So relax

1413
06:49:34.520 --> 06:49:51.200
a very second the passes you feel dpath deper relax,

1414
06:49:55.119 --> 06:50:18.799
dper and deeper. Relax calm, so calm, peace fall so

1415
06:50:20.240 --> 06:50:31.520
very peace from your head down to your ties. Such

1416
06:50:32.560 --> 06:50:45.880
peace and comfort growing all the time, Such peace and

1417
06:50:46.240 --> 06:51:02.520
comfort spreading through your body and mind deeper deeper, such

1418
06:51:03.279 --> 06:51:16.279
comforts spreading and sinking deeper into airy muscle of your body.

1419
06:51:19.919 --> 06:51:39.720
So they feel amazing, so laxed, so peaceful, so last

1420
06:51:43.639 --> 06:52:00.000
and peace. So letting go. Every do a body scale

1421
06:52:00.080 --> 06:52:07.040
and focusing on firstly how you feel in your body,

1422
06:52:08.159 --> 06:52:13.759
Not trying to change how you feel, not trying to relax,

1423
06:52:15.080 --> 06:52:20.040
not trying to move away from any discomfort or stress

1424
06:52:20.279 --> 06:52:27.680
or tension. Just accepting, observing and accepting how you feel

1425
06:52:28.680 --> 06:52:33.599
in the different parts of your body. Just allowing yourself

1426
06:52:35.000 --> 06:52:42.479
to be exactly as you are, to notice, to get

1427
06:52:42.520 --> 06:52:51.159
in touch with how you actually feel in this moment.

1428
06:52:54.639 --> 06:53:01.159
I'm going to start off by focusing on your hands.

1429
06:53:05.759 --> 06:53:13.479
Just be aware of your hands. I'd like you to

1430
06:53:13.639 --> 06:53:18.599
move your hands around, just maybe move your fingers a

1431
06:53:18.680 --> 06:53:25.040
little bit. I've been and closing your hands very gently,

1432
06:53:26.720 --> 06:53:32.360
just so that you can get in touch with how

1433
06:53:32.479 --> 06:53:46.680
your hands and your fingers feel, very very slow movements.

1434
06:53:55.080 --> 06:54:02.840
Focusing now on your feet, and if you can just

1435
06:54:03.000 --> 06:54:08.360
do kind of an equivalent with your feet you've just

1436
06:54:08.639 --> 06:54:16.840
done with your hands. Maybe turn in your ankles, moving

1437
06:54:16.919 --> 06:54:28.720
your feet around, moving your toes gently, only very gently

1438
06:54:29.040 --> 06:54:40.919
and very slowly, noticing how your feet fell in this moment.

1439
06:54:47.880 --> 06:54:49.840
Focusing now and your eyes.

1440
06:54:52.880 --> 06:54:54.040
I like you to just.

1441
06:54:55.680 --> 06:55:01.439
Focus on your eyelids. Maybe you can open and close

1442
06:55:01.520 --> 06:55:05.759
your eyes a couple of times to really get in

1443
06:55:05.959 --> 06:55:10.040
touch with how you feel when you do close your eyes.

1444
06:55:12.200 --> 06:55:18.599
The muscle changes in your eyes when you do close them,

1445
06:55:21.439 --> 06:55:27.799
maybe raising your eyebrows. It stretches the tops of your eyes,

1446
06:55:31.040 --> 06:55:39.479
perhaps squinting your eyes, scrunching up your eyes, just so

1447
06:55:39.599 --> 06:55:46.560
you can hear it again, in touch with all aspects

1448
06:55:47.959 --> 06:56:07.360
of how your eyes feel right now. Now focusing on

1449
06:56:07.560 --> 06:56:13.959
your thighs, then it just starts you to gently tense

1450
06:56:14.200 --> 06:56:24.119
your thighs, just very very gently, just enough so you

1451
06:56:24.279 --> 06:56:37.919
can become more attuned to the physical sensation of your

1452
06:56:38.040 --> 06:56:43.400
upper legs. The front of your thighs, in the backs

1453
06:56:43.479 --> 06:56:57.840
of your thighs, noticing and observing how your thighs feel

1454
06:56:59.119 --> 06:57:12.080
right now, moving your focus to the back of your neck.

1455
06:57:15.759 --> 06:57:22.400
Just noticing the back of your neck, the muscles, and

1456
06:57:22.520 --> 06:57:25.479
of course they lead to the side of your neck.

1457
06:57:26.959 --> 06:57:32.080
They also lead to the top of your back, which

1458
06:57:32.279 --> 06:57:37.639
leads to your shoulders. So as your focus on the

1459
06:57:37.840 --> 06:57:43.360
back of your neck, maybe you can move your head

1460
06:57:44.319 --> 06:57:52.040
gently upwards as if you're looking up. Maybe moving your

1461
06:57:52.159 --> 06:57:59.720
head down as if you were looking down. Perhaps moving

1462
06:57:59.720 --> 06:58:08.040
your head headside to side, right to left, by very

1463
06:58:09.439 --> 06:58:18.560
slowly and very gently. I'm not trying to force anything.

1464
06:58:20.319 --> 06:58:22.000
It has to be very.

1465
06:58:24.159 --> 06:58:30.000
Very gentle, just so you can.

1466
06:58:31.560 --> 06:58:33.159
Be more.

1467
06:58:34.799 --> 06:58:46.680
In touch with the feelings, with the sensations physical sensations

1468
06:58:46.919 --> 06:58:54.880
of how the back of your neck feels. Right now,

1469
06:59:02.439 --> 06:59:10.400
as we now focus on the tops of your arms,

1470
06:59:12.759 --> 06:59:17.639
the parts where your biceps and your triceps are between

1471
06:59:17.680 --> 06:59:25.400
your elbow and your shoulders. Should focus on those parts,

1472
06:59:26.400 --> 06:59:32.080
the tops of your arms. You may like to just

1473
06:59:32.880 --> 06:59:44.159
tense them, but very very gently and slowly, so you're

1474
06:59:44.200 --> 06:59:53.680
not straining or put in any pressure whatsoever on your arms.

1475
06:59:56.360 --> 07:00:03.000
It's just so that you can gain more of a

1476
07:00:03.360 --> 07:00:14.479
sense of how your upper arms are feeling in this moment,

1477
07:00:17.439 --> 07:00:28.200
and just noticing as you gently, very gently and slowly

1478
07:00:30.000 --> 07:00:40.919
tighten the muscles and then let go. Notice how the

1479
07:00:41.159 --> 07:00:55.959
tops of your arms feel right now as a now

1480
07:00:56.599 --> 07:01:06.840
focus on your stomach, the area the lower abdomen area

1481
07:01:07.479 --> 07:01:15.880
below your belly button, moving all the way down to

1482
07:01:16.000 --> 07:01:26.599
your hips, just above your grind. Maybe you're able to

1483
07:01:28.040 --> 07:01:41.000
tense these muscles in the area very very gently and slowly,

1484
07:01:46.639 --> 07:01:50.799
if that's a difficult thing to do, and maybe you

1485
07:01:50.919 --> 07:02:01.400
can just move your body, pushing your stomach up, maybe

1486
07:02:01.599 --> 07:02:07.200
moving a little bit to side these new hips, just

1487
07:02:07.720 --> 07:02:15.720
so you can get more in tune with how your

1488
07:02:16.639 --> 07:02:35.560
lower abdomen area is feeling in this moment. Just noticing

1489
07:02:37.040 --> 07:02:57.639
the physical sensations or your lower abdomen as you move

1490
07:02:59.560 --> 07:03:10.639
you are echine to your mouth, notice in your lips

1491
07:03:12.680 --> 07:03:21.119
and inside your mouth, the teeth, your guns, your tongue.

1492
07:03:30.720 --> 07:03:36.240
Just noticing how your tongue and your mouth feels.

1493
07:03:39.319 --> 07:03:40.759
It may help by.

1494
07:03:42.720 --> 07:03:49.959
Moving your tongue around your mouth, moving it to your left,

1495
07:03:51.720 --> 07:03:57.400
maybe pressing it gently against the side of your mouth,

1496
07:03:58.959 --> 07:04:04.560
and then to the right gently to decide your mouth,

1497
07:04:07.720 --> 07:04:13.200
perhaps pressing up against the top of your mouth and

1498
07:04:13.360 --> 07:04:22.200
then down gently against the bottom of your mouth, always

1499
07:04:23.159 --> 07:04:38.200
very slowly, in a very very gentle so that you

1500
07:04:38.400 --> 07:04:53.959
can be aware of how you feel in your mouth

1501
07:04:54.319 --> 07:05:26.080
area now and to focus on your wrists. And I'll

1502
07:05:26.240 --> 07:05:35.080
ask you to maybe just routine your wrists by moving

1503
07:05:35.159 --> 07:05:45.560
your hands in a circular motion very gently and slowly,

1504
07:05:48.400 --> 07:06:07.080
just so you can feel the sensations that you are

1505
07:06:07.560 --> 07:06:22.919
currently experiencing in your risks. Perhaps mooth in your hands

1506
07:06:24.599 --> 07:06:48.840
up and down again very very gently and slowly, very

1507
07:06:49.400 --> 07:07:19.080
gentle and slow, as you now start to observe your

1508
07:07:19.240 --> 07:07:31.119
lower back. The bad part is just above your hips,

1509
07:07:35.560 --> 07:07:48.040
where your cosix are a whole area which also really

1510
07:07:48.240 --> 07:07:55.400
does include the signs of your body because those muscles

1511
07:07:55.479 --> 07:08:06.200
are very much connected as those muscles also move into

1512
07:08:06.319 --> 07:08:14.880
your hip area connecting to your buttocks the side of

1513
07:08:15.000 --> 07:08:29.599
your hips, and if you're physically able to do so,

1514
07:08:31.840 --> 07:08:45.560
maybe very gently just move your body eviss slightly, very

1515
07:08:45.919 --> 07:09:07.400
slowly from side to side, just enough sa gauge how

1516
07:09:07.520 --> 07:09:24.880
you feel in your lawer back. Perhaps it even move

1517
07:09:25.080 --> 07:09:40.040
your hips gently up and down gently slowly in order to.

1518
07:09:44.599 --> 07:09:46.119
Be in touch.

1519
07:09:48.479 --> 07:10:11.880
With the physical sensations of your lawer back. As we

1520
07:10:12.200 --> 07:10:27.439
now live to your attention to your jaw, that area

1521
07:10:27.799 --> 07:10:33.080
for your chin all the way up to near where

1522
07:10:33.119 --> 07:10:52.080
your ears are. Oh, your jaw, you can just if

1523
07:10:52.080 --> 07:11:02.319
it's okay to do so, gently open your mouth not wide,

1524
07:11:02.840 --> 07:11:13.799
may stretch, just very gently and slowly opening your mouth

1525
07:11:17.880 --> 07:11:36.240
in closing your mouth very gently and slowly, so you

1526
07:11:36.439 --> 07:11:53.200
can be in touch with how your jaw feels now

1527
07:12:19.880 --> 07:12:35.479
and I'm just sit down. Your chest area. You don't

1528
07:12:35.680 --> 07:12:43.040
need to do anything to move your chest because it

1529
07:12:43.279 --> 07:12:56.159
moves every time you breathe. It moves very gently and

1530
07:12:56.799 --> 07:13:14.400
slowly automatically with each breath you take. As you focus

1531
07:13:14.880 --> 07:14:01.119
on how your chest fails when you pray, move in

1532
07:14:01.319 --> 07:14:16.479
your focus to your forearms, your elbows. Maybe you're able

1533
07:14:16.919 --> 07:14:21.520
to very gently.

1534
07:14:22.919 --> 07:14:25.000
And slowly.

1535
07:14:26.799 --> 07:14:35.360
Tense the muscles in your forearms, and when you do that,

1536
07:14:35.840 --> 07:14:59.400
you can feel your elbows as well. Very gently and slowly,

1537
07:15:07.840 --> 07:15:39.119
gently and softly m sav your forearms and doppers no.

1538
07:15:48.119 --> 07:16:06.759
Focus the rest of your back, your upper back in

1539
07:16:07.119 --> 07:16:25.080
the middle the middle of your back again, this part

1540
07:16:25.319 --> 07:16:34.880
of your body news also every time you pray.

1541
07:16:39.880 --> 07:16:41.400
You may not notice that.

1542
07:16:43.560 --> 07:16:55.680
Usually makes you observe your upper back in the middle

1543
07:16:55.799 --> 07:17:07.840
of your back. You can read feel that gentle.

1544
07:17:13.200 --> 07:17:20.279
Ends movie.

1545
07:17:55.560 --> 07:18:09.319
Moving your focus into a hip area, the butties, the brain,

1546
07:18:12.000 --> 07:18:46.840
those muscles, and those bones in your midsection. Just noticing

1547
07:18:49.240 --> 07:19:09.520
how you're hips feel. Right now, you can very very

1548
07:19:10.159 --> 07:19:24.919
gently move your hips, maybe side to side, very gently

1549
07:19:25.159 --> 07:19:59.279
and say very gently, softly.

1550
07:20:08.080 --> 07:20:08.119
No.

1551
07:20:13.880 --> 07:20:30.639
Everything starts to slow down, including the thoughts in your

1552
07:20:30.759 --> 07:20:42.520
mind and your mind itself just starts to gradually. It

1553
07:20:42.599 --> 07:20:48.959
doesn't have to be instant, but just gradually starting to

1554
07:20:50.360 --> 07:20:59.159
It's almost like time is storing chin. It's a slower

1555
07:20:59.319 --> 07:21:07.200
pace to maybe what you're used to in your day

1556
07:21:07.240 --> 07:21:29.240
to day life. It's a slower movement of energy, very

1557
07:21:33.639 --> 07:21:42.080
small movements which make up the larger movements, which is

1558
07:21:42.159 --> 07:21:49.919
always the case. Now when you move your hand, it

1559
07:21:50.040 --> 07:21:52.759
might seem like it's one movement, but it's lots of

1560
07:21:53.599 --> 07:22:00.959
minute different muscles moving in accordance with each other. And

1561
07:22:05.959 --> 07:22:18.279
what happens in this space that we're sharing is we

1562
07:22:18.560 --> 07:22:39.439
move from that big movement into those smaller movements, starting

1563
07:22:39.560 --> 07:22:50.400
to focus on how your body feels, not just as

1564
07:22:50.439 --> 07:22:54.759
a whole, not just oh i'm feel in this way,

1565
07:22:54.840 --> 07:23:00.919
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1566
07:23:02.240 --> 07:23:08.840
I'm feeling this way. I'm feeling that way. Starting to

1567
07:23:09.080 --> 07:23:20.279
notice that your body begins to present to you small

1568
07:23:21.439 --> 07:23:37.759
feelings around your body, small physical sensations in your legs,

1569
07:23:40.560 --> 07:23:53.759
whether pleasurable or not. Maybe resisting the temptation to label

1570
07:23:53.840 --> 07:24:03.360
them or to judge them, those feelings, just thinking them,

1571
07:24:04.279 --> 07:24:17.240
thinking about them is just being neutral, just feelings, not

1572
07:24:17.479 --> 07:24:28.560
being particularly concerned, but just noticing what your body is

1573
07:24:28.680 --> 07:24:42.400
telling you. The feelings in your arms, instead of feeling

1574
07:24:42.560 --> 07:24:51.240
the whole of the arm, maybe notice those individual feelings,

1575
07:24:52.720 --> 07:25:04.159
all those different muscles and the skin, the hairs of

1576
07:25:04.279 --> 07:25:10.040
your arms, all the internal parts of your arms, the veins,

1577
07:25:20.159 --> 07:25:29.319
the bones, just being aware of maybe your elbow on

1578
07:25:29.439 --> 07:25:37.799
your right arm has a certain feeling. Maybe you're left

1579
07:25:37.919 --> 07:26:03.119
wrist also has its own individual physical sensation. What about

1580
07:26:03.159 --> 07:26:16.799
your forearm when your right arm, you're right forearm and

1581
07:26:16.959 --> 07:26:23.159
may not be any particular feeling that you could even

1582
07:26:24.880 --> 07:26:31.959
give a name to, may not feel like anything other

1583
07:26:32.080 --> 07:26:42.560
than just a feeling. You know it's there. The feelings

1584
07:26:42.599 --> 07:26:48.599
in your shoulders, perhaps your shoulders when you think about them,

1585
07:26:49.799 --> 07:26:54.119
kind of almost like they're the same, you know, the

1586
07:26:54.240 --> 07:26:59.319
same feeling, almost like both of your shoulders are just

1587
07:26:59.479 --> 07:27:12.720
one thing. Of course they're not. And when you focus

1588
07:27:12.919 --> 07:27:18.319
on your left shoulder and then on your right shoulder,

1589
07:27:20.360 --> 07:27:24.799
maybe find that you move the muscles a little bit,

1590
07:27:26.360 --> 07:27:40.080
maybe tense the muscles gently, noticing the difference in each

1591
07:27:40.720 --> 07:28:07.720
shoulder and your lower back, the left side of your

1592
07:28:07.799 --> 07:28:11.639
lower back and the right side of your lower back.

1593
07:28:19.599 --> 07:28:24.840
Of course, that connection to your buttocks and to your hips,

1594
07:28:32.360 --> 07:28:35.919
and also moving up into the middle of your back,

1595
07:28:45.840 --> 07:28:49.880
and sometimes like right now, actually I want to focus

1596
07:28:49.959 --> 07:28:55.560
on their part. When I focused on my buttocks and

1597
07:28:55.639 --> 07:28:59.799
then I focused on the middle of my back or

1598
07:28:59.840 --> 07:29:02.360
my just felt like the muscles in my lower back

1599
07:29:02.439 --> 07:29:12.279
were being stretched very gently, just stretched a little bit.

1600
07:29:14.240 --> 07:29:21.000
Even though I wasn't doing anything to try to stretch

1601
07:29:23.000 --> 07:29:27.319
your lower back, it just seemed to happen. The feeling

1602
07:29:28.000 --> 07:29:48.000
of very gently stretching your lower back comes along. I

1603
07:29:48.080 --> 07:30:12.919
have feeling in your chest, just noticing what sensations you

1604
07:30:13.639 --> 07:30:30.639
are experiencing in your chest right now. And there's so

1605
07:30:30.880 --> 07:30:35.279
much of the chest. Obviously, there's the collar bone leading

1606
07:30:35.479 --> 07:30:41.880
to the chest. You've got the chest bone, you've got

1607
07:30:41.919 --> 07:30:50.040
the muscles in your chest. Of course, if you're female,

1608
07:30:50.720 --> 07:31:01.119
there's possibly the breasts your male you've got the different

1609
07:31:02.279 --> 07:31:06.520
well why not that different these days, But there may

1610
07:31:06.560 --> 07:31:15.000
be more muscles at the top of the chest, but

1611
07:31:15.159 --> 07:31:20.240
at the side underneath it's pretty much the same. Whether

1612
07:31:20.240 --> 07:31:24.840
you're a man or a woman. There's muscles there, muscles

1613
07:31:24.919 --> 07:31:29.919
that stretch out to your back as well as breast

1614
07:31:29.959 --> 07:31:38.240
tissue which stretches and moves into your back. To just

1615
07:31:38.360 --> 07:31:57.919
being aware of your chest being with whatever feeling there

1616
07:31:58.080 --> 07:32:17.560
is in your chair, yest. When I noticed that, I

1617
07:32:17.720 --> 07:32:25.680
focus on my chest, I feel it in my back

1618
07:32:25.880 --> 07:32:29.639
and my upper back, and mean, I guess the obvious

1619
07:32:29.759 --> 07:32:37.400
reason would be because you know, I'll breathe in in

1620
07:32:40.080 --> 07:32:43.279
and it stretches my chest and my back at the

1621
07:32:43.360 --> 07:33:06.799
same time. It feels it feels okay, doesn't feel I

1622
07:33:06.959 --> 07:33:11.000
got a little bit of pain in my right chest,

1623
07:33:13.279 --> 07:33:16.560
a little bit not pain, but a little discomfort, maybe

1624
07:33:18.319 --> 07:33:26.439
stiffness possibly, I don't know. I notice my shoulders are

1625
07:33:26.479 --> 07:33:35.439
also wanting to flex for some reason. I think that's

1626
07:33:35.479 --> 07:33:43.799
probably part of my upper back, that connection between my

1627
07:33:43.959 --> 07:33:48.040
shoulders and my other back, because I can move my

1628
07:33:48.119 --> 07:33:55.400
shoulders and stretch the muscles in my back, moving the

1629
07:33:55.479 --> 07:34:02.000
shoulders backwards or up, which then moves. I think it's

1630
07:34:02.080 --> 07:34:17.759
the scapulous in your back. It feels quite nice. Actually,

1631
07:34:23.119 --> 07:34:26.279
a good thing about this is you can, if you

1632
07:34:26.439 --> 07:34:40.360
want to, you can just flex or stimulate the various

1633
07:34:40.560 --> 07:34:48.080
muscles in your body gently in order to get more

1634
07:34:48.080 --> 07:34:58.400
of the sense of how they feel. And when you're relaxing,

1635
07:35:03.240 --> 07:35:07.240
when you do tense and muscle and you let it

1636
07:35:07.400 --> 07:35:14.759
go and you let it relax, it relaxes way more

1637
07:35:16.439 --> 07:35:26.439
than it would normally. When you have to feel that

1638
07:35:26.520 --> 07:35:30.279
you're able to do that, there's no point in doing

1639
07:35:30.319 --> 07:35:35.880
it if there's an issue with the per part of

1640
07:35:35.959 --> 07:35:45.159
your body. You need to be gentle with yourself at

1641
07:35:45.439 --> 07:35:59.200
all times when relaxing deeply. It's important to be kind

1642
07:36:00.040 --> 07:36:16.000
to yourself. As you notice your mind. How much has

1643
07:36:16.040 --> 07:36:39.680
your mind slowed down since we started this recording? How

1644
07:36:39.880 --> 07:36:55.159
come and peaceful is your mind right now? We have

1645
07:36:55.319 --> 07:37:01.240
nothing to think about and just my ways to listen to,

1646
07:37:05.400 --> 07:37:13.959
because you know, the intention behind this recording is relaxation.

1647
07:37:16.720 --> 07:37:21.840
At the very least, for you to feel more relaxed

1648
07:37:23.159 --> 07:37:26.720
at the end of recording than you did at the beginning.

1649
07:37:31.880 --> 07:37:40.520
At the very least, for your mind to slow down

1650
07:37:43.479 --> 07:37:56.159
as your body continues to relax, because that's what you

1651
07:37:57.840 --> 07:38:17.680
want to happen. That's what you expect to happen, a

1652
07:38:17.880 --> 07:38:36.080
relaxation to fill your body, maybe calm in your mind

1653
07:38:37.599 --> 07:38:45.080
to the point of boredom. When you start maybe to

1654
07:38:50.720 --> 07:39:32.439
drift away, dresting, it's almost as if you're moving further

1655
07:39:32.639 --> 07:39:40.880
away from a body in your mind, just leaving that there,

1656
07:39:48.880 --> 07:39:53.159
kind of liking it an escape pod in a spaceship

1657
07:39:53.560 --> 07:39:57.200
a movie, a space movie. You know, when against that

1658
07:39:57.279 --> 07:40:03.439
little part in it m sends the man far away

1659
07:40:03.880 --> 07:40:32.240
from the spaceship, safe to dream and continue to relax.

1660
07:40:52.400 --> 07:41:13.240
Drifting so slow.

1661
07:41:26.119 --> 07:41:26.959
And be so.

1662
07:41:43.279 --> 07:42:29.319
So rare and peace and focusing on the feeling of

1663
07:42:29.520 --> 07:42:41.880
those individual parts of your body. That's a relaxing. One

1664
07:42:41.959 --> 07:42:58.720
by one, you may find that every now and then

1665
07:43:01.639 --> 07:43:12.799
you realize that you aren't listening to my voice because

1666
07:43:12.840 --> 07:43:24.360
your mind started to imagine something different, maybe started to

1667
07:43:26.639 --> 07:43:37.759
almost move into some kind of a dreamy state, and

1668
07:43:37.880 --> 07:43:44.400
then you become aware of my voice again. And even

1669
07:43:44.560 --> 07:43:51.319
though you may want to focus on my voice, you

1670
07:43:51.479 --> 07:43:59.400
may also wish to allow your mind to just drift

1671
07:44:02.599 --> 07:44:19.040
naturally into that space of comfort and safety. As you

1672
07:44:19.919 --> 07:44:36.959
feel more comfort spreading through your body like a warm

1673
07:44:37.200 --> 07:44:53.799
blanket covering you gently, keeping your body at just the

1674
07:44:54.159 --> 07:45:11.240
perfect temperature. And even if you can hear background sounds,

1675
07:45:16.840 --> 07:45:29.279
they just don't seem to matter anymore. There's that sensor.

1676
07:45:32.040 --> 07:45:48.880
Peace spreads through your mind like a gentle grease, yet

1677
07:45:49.040 --> 07:46:01.479
strong enough to blow away all negativity, strong enough to

1678
07:46:04.959 --> 07:46:15.080
remove from your mind any anxiety or stress that was

1679
07:46:15.279 --> 07:46:30.360
there before, and blow away any other thoughts or feelings

1680
07:46:30.759 --> 07:46:56.159
that just don't fit with the sense relaxation, that is

1681
07:46:56.479 --> 07:47:21.799
feeling your body and your mind. Unless you focus on

1682
07:47:21.959 --> 07:47:28.400
your mind and count down from ten down to one,

1683
07:47:29.759 --> 07:47:40.119
and with each number you hear, your mind will become

1684
07:47:46.200 --> 07:48:06.520
slightly more relaxed, just just slightly, from ten down to nine,

1685
07:48:07.319 --> 07:48:14.279
just a slight movement, from nine down to eight, just

1686
07:48:14.360 --> 07:48:31.439
another small change in how you feel. Eight down to seven.

1687
07:48:34.240 --> 07:48:39.639
That feeling is a gap, almost like a gap that

1688
07:48:40.000 --> 07:48:49.680
starts to get wider, the gap between those feelings that

1689
07:48:49.880 --> 07:48:56.799
you used to have in your mind compared to the

1690
07:48:56.959 --> 07:49:04.479
feelings you have the grow now, feelings of comfort and

1691
07:49:04.759 --> 07:49:16.400
security and confidence, and the gap becomes wider. Eight down

1692
07:49:16.520 --> 07:49:24.000
to seven, seven down to six. When you get to five,

1693
07:49:26.360 --> 07:49:35.599
the mind will start to have a certain physical sensation,

1694
07:49:40.000 --> 07:49:45.720
most like there's a magnet outside of your head, sucking

1695
07:49:46.639 --> 07:49:52.599
detension and the stress and any remaining feelings that you

1696
07:49:52.799 --> 07:50:03.840
don't want, sucking them out through your skull. And in

1697
07:50:04.000 --> 07:50:10.439
down to four you can start to really experience that

1698
07:50:11.560 --> 07:50:23.279
sense of not just emptiness, but space, a place full

1699
07:50:23.319 --> 07:50:35.360
of fresh air, place where you can stretch. It's almost

1700
07:50:35.439 --> 07:50:38.720
as if as you go down to four and three,

1701
07:50:39.200 --> 07:50:49.720
your mind is expanding with this sense of peace and

1702
07:50:49.919 --> 07:51:02.240
tranquility growing it moves down to get to one in

1703
07:51:02.520 --> 07:51:14.759
mind just feels exactly how you want to feel, almost

1704
07:51:17.840 --> 07:51:29.959
perfect feeling, maybe the sensation that.

1705
07:51:31.560 --> 07:51:33.000
You'd like to keep.

1706
07:51:36.000 --> 07:51:46.799
A place that's safe, where nothing can affect you at all,

1707
07:51:58.520 --> 07:52:03.240
and you can stay in that that space of comfort

1708
07:52:03.360 --> 07:52:13.040
and confidence, confident in your own ability to create this

1709
07:52:13.959 --> 07:52:19.959
space and this feeling of comfort within your own mind

1710
07:52:21.520 --> 07:52:31.479
just by counting ten down to one. And this is

1711
07:52:31.599 --> 07:52:36.279
something that you can do yourself when you're on your own,

1712
07:52:41.159 --> 07:52:45.080
the time when you can maybe sit down, maybe just

1713
07:52:45.159 --> 07:52:57.240
for a few minutes, close your eyes, just count slowly

1714
07:52:57.919 --> 07:53:11.080
from ten down to one and re experience these feelings

1715
07:53:12.680 --> 07:53:21.000
in your mind. And when you feel that way in

1716
07:53:21.159 --> 07:53:36.720
your mind, your body copies your mind, and the feeling

1717
07:53:36.919 --> 07:53:43.720
is spread through your spine and your nervous system into

1718
07:53:44.119 --> 07:53:56.840
every part of your body, travels through your bloodstream, heathing

1719
07:53:57.240 --> 07:54:17.119
and relaxing every particle of your existence. And we can

1720
07:54:18.080 --> 07:54:26.040
we can practice this a few times before the end

1721
07:54:26.119 --> 07:54:31.000
of the recording, and then you can practice on your own.

1722
07:54:33.080 --> 07:54:43.720
And each time you countfort ten about one, the feelings

1723
07:54:43.919 --> 07:54:57.560
of comfort, calmness, deep deep relaxation becomes stronger and deeper

1724
07:55:04.319 --> 07:55:13.439
feeling your mind and your brain. With these positive chemicals,

1725
07:55:15.240 --> 07:55:25.360
the spread throughout your body, relaxing you so quickly, relaxing

1726
07:55:25.520 --> 07:55:37.159
your whole body and mind so very very easily just

1727
07:55:37.560 --> 07:55:44.279
by counting ten down to one.

1728
07:55:49.400 --> 07:55:50.680
So we're going to do now.

1729
07:55:51.520 --> 07:55:55.479
I'm going to count from ten down to one. I'd

1730
07:55:55.680 --> 07:56:00.840
like you to repeat the number after me. I say ten,

1731
07:56:03.880 --> 07:56:15.759
you can just repeat to yourself ten. Just notice, be

1732
07:56:15.880 --> 07:56:25.040
aware of how you feel in your mind and your body.

1733
07:56:29.479 --> 07:56:39.080
Then when I say nine, you can repeat to yourself nine.

1734
07:56:43.080 --> 07:56:54.279
Became noticing the increase in comfort and calmness in your

1735
07:56:54.520 --> 07:57:05.119
mind and in your body, the same when I say eight,

1736
07:57:08.119 --> 07:57:19.720
When I say seven, six, I want to say five, four,

1737
07:57:23.680 --> 07:57:35.680
when I say three, two, and lastly when I say one,

1738
07:57:38.080 --> 07:57:49.040
you can beat that number. Now. Of course, when you

1739
07:57:50.319 --> 07:57:55.599
do this on your own without listening to me, you

1740
07:57:55.759 --> 07:58:02.520
can say the numbers or whatever speed that you feel

1741
07:58:03.479 --> 07:58:12.200
is necessary for you, so you can adapt. So if

1742
07:58:12.279 --> 07:58:16.560
you feel you want to say the numbers ten down

1743
07:58:16.720 --> 07:58:23.159
to one faster than I do, then you go ahead

1744
07:58:23.159 --> 07:58:26.680
and do that. Or if you feel when you do

1745
07:58:26.799 --> 07:58:32.919
it yourself that you'd like to have more more space

1746
07:58:33.159 --> 07:58:40.240
between the numbers, maybe take a lot longer to get

1747
07:58:40.360 --> 07:58:50.439
from ten all the way down to one, that's your

1748
07:58:50.599 --> 07:59:03.240
choice also to do. So I'm going to count from

1749
07:59:03.400 --> 07:59:11.439
ten down to one. I want to get to one.

1750
07:59:12.799 --> 07:59:18.720
That will at the end of this recording the musicals

1751
07:59:18.799 --> 07:59:30.880
you're listening to music, and the music will continue ten

1752
07:59:43.319 --> 08:02:38.360
nine fast four.

1753
08:02:18.439 --> 08:03:55.360
Hussas USA.

1754
08:04:02.479 --> 08:04:48.360
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

1755
08:04:53.279 --> 08:05:33.560
ten nine eight seven, six, five, four three two.

1756
08:05:39.840 --> 08:05:40.080
One.

1757
08:05:48.479 --> 08:05:58.880
Now open your eyes, noticing how you physically feel. Haven't

1758
08:05:58.959 --> 08:06:06.560
counted down until ey to one, allowing stress and tension

1759
08:06:07.040 --> 08:06:11.680
to lead through your fingertips and your toes. And as

1760
08:06:11.720 --> 08:06:16.439
you focus on your fingertips, maybe they feel a little

1761
08:06:16.479 --> 08:06:24.040
bit tingly, which is I suppose quite understanding, considering attention

1762
08:06:24.639 --> 08:06:34.880
has been exiting your body through your fingertips. So now

1763
08:06:34.919 --> 08:06:37.240
I'm going to count from twenty down to one again.

1764
08:06:37.720 --> 08:06:46.720
This time you're going to feel relief of tension and stress,

1765
08:06:48.159 --> 08:06:57.880
any anxiety that you may have leaving through your stomach,

1766
08:07:00.520 --> 08:07:04.200
just leaving through your stomach, almost as if it's just

1767
08:07:05.240 --> 08:07:12.319
releasing the whole of your stomach. You'll naval to just

1768
08:07:12.439 --> 08:07:16.680
above your chest or below your chest, rather so surrounding

1769
08:07:16.759 --> 08:07:21.400
your beny by an area, the whole area. You can

1770
08:07:21.639 --> 08:07:26.040
feel the tension of your body wherever it's left, just

1771
08:07:26.919 --> 08:07:31.560
releasing from that area. And you may notice that your

1772
08:07:31.639 --> 08:07:37.680
stomach will become very relaxed as I count down from

1773
08:07:37.759 --> 08:08:40.080
twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1774
08:08:44.840 --> 08:09:02.119
eight seven six tie oh.

1775
08:09:05.919 --> 08:09:11.119
Three two.

1776
08:09:16.279 --> 08:09:23.439
What And you can open your eyes again if you choose,

1777
08:09:23.959 --> 08:09:27.639
or you can just keep them closed because it feels relaxing.

1778
08:09:29.919 --> 08:09:35.040
Just notice, say your stomach els. Notice as your focus,

1779
08:09:35.319 --> 08:09:40.520
just do a little scan of your body, just notice,

1780
08:09:40.520 --> 08:09:53.639
say your body else, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1781
08:09:56.680 --> 08:10:03.599
just noticing and you know, you may start to feel

1782
08:10:06.119 --> 08:10:09.880
more of a sense of tiredness, which may be the

1783
08:10:10.000 --> 08:10:16.080
reason you're listening to this according because you would like

1784
08:10:16.319 --> 08:10:25.759
to let go completely of everything and dread moth into

1785
08:10:25.880 --> 08:10:40.840
a nice, natural, calm, relaxing sleep. So now we're going

1786
08:10:40.919 --> 08:10:50.360
to focus on your forehead, and if you choose, you

1787
08:10:50.479 --> 08:10:55.520
can incorporate your eyes in this focus as well. Your

1788
08:10:55.639 --> 08:11:00.880
forehead and your eyes, it's that whole air area basically

1789
08:11:01.799 --> 08:11:04.759
almost as if you were wearing a mask, you know,

1790
08:11:04.959 --> 08:11:09.279
like a I don't know, a Batman mask or something,

1791
08:11:10.240 --> 08:11:14.919
or I'm trying to fa zorro or something, you know,

1792
08:11:15.040 --> 08:11:17.759
the kind of mask that covers your eyes but also

1793
08:11:17.959 --> 08:11:24.119
covers quite a lot of the forehead. Focusing on that

1794
08:11:24.279 --> 08:11:26.919
area because that's the area that we're now going to

1795
08:11:27.000 --> 08:11:33.360
release tension and stress from your mind and your brain.

1796
08:11:33.680 --> 08:11:37.240
From your mind, and any tension that you may have

1797
08:11:37.520 --> 08:11:41.599
remaining in your face, in your neck and your jaw,

1798
08:11:42.959 --> 08:11:49.439
your eyes, your forehead, or your scalp. So basically any

1799
08:11:49.759 --> 08:11:55.319
tension within your head area, including your mind and your

1800
08:11:55.400 --> 08:12:04.159
brain that's be released through your fuehead in your eyes.

1801
08:12:08.119 --> 08:12:11.880
As I count down again from twenty down to one,

1802
08:12:14.360 --> 08:13:35.000
now twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1803
08:13:40.599 --> 08:14:10.279
four three one. Noticing as you scan your face, mature

1804
08:14:10.840 --> 08:14:19.680
your eyes, the cheap bones, your ears, your forehead, your scalp,

1805
08:14:21.159 --> 08:14:24.560
in your neck, the back of your neck, in the

1806
08:14:24.639 --> 08:14:28.119
front of your neck, the side of your neck, and

1807
08:14:28.240 --> 08:14:42.479
the throat. Noticing being aware of the comfort increased be

1808
08:14:42.759 --> 08:14:50.279
in the relaxation, not just in your head and neck

1809
08:14:51.200 --> 08:15:00.840
and mind, also the rest of your body. Just notice

1810
08:15:01.000 --> 08:15:07.200
how loose and calm you feel, and how easily.

1811
08:15:08.919 --> 08:15:10.479
It is to just let go.

1812
08:15:13.279 --> 08:15:29.000
Completely, let go completely, how easily.

1813
08:15:36.840 --> 08:15:38.360
So what I'm going to do now is.

1814
08:15:39.919 --> 08:15:47.479
Just focus on the top of your head, and am

1815
08:15:47.479 --> 08:15:55.720
I going to allow every last piece of tension or

1816
08:15:55.919 --> 08:16:03.680
stress that might be lingering or high in your body, mind, my.

1817
08:16:03.840 --> 08:16:06.040
Head to just.

1818
08:16:07.759 --> 08:16:11.279
Be sucked out at the top of your head.

1819
08:16:13.680 --> 08:16:20.200
Released into Yeah, I wants.

1820
08:16:20.119 --> 08:16:26.400
Sucked down into the clouds. Imagine a big cloud above

1821
08:16:26.479 --> 08:16:32.520
your head, almost like a whirlpool, and this can suck

1822
08:16:32.680 --> 08:16:34.040
that tension.

1823
08:16:35.200 --> 08:16:36.840
Now at the top of your head.

1824
08:16:39.000 --> 08:16:40.560
And just take away.

1825
08:16:42.119 --> 08:16:42.720
The good.

1826
08:16:45.720 --> 08:16:49.479
To focus. Imagine an opening on the top of your

1827
08:16:49.599 --> 08:16:56.639
head with that tension stress and in remaining issues, maybe

1828
08:16:56.840 --> 08:17:01.799
worries of concerns that are no used you. Now you

1829
08:17:01.880 --> 08:17:04.599
can all be sucked down at the top of your head.

1830
08:17:06.400 --> 08:17:12.360
I've taken away as I counted down again from twenty

1831
08:17:12.759 --> 08:17:53.200
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifty.

1832
08:17:58.479 --> 08:18:51.479
Four, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1833
08:18:55.439 --> 08:19:01.840
Five woll.

1834
08:19:05.639 --> 08:19:10.520
Three to.

1835
08:19:15.880 --> 08:19:42.439
Wah Brea'm noticing how you feel, how relaxed and calm

1836
08:19:44.520 --> 08:19:56.319
if physically and mentally fail right now, help be so

1837
08:19:58.680 --> 08:20:04.919
your mind feel else. It feels so nice to just

1838
08:20:05.080 --> 08:20:13.479
let go, to give yourself some space to breathe easily,

1839
08:20:15.400 --> 08:20:25.400
to think calmly, just to take a break from all

1840
08:20:25.479 --> 08:20:32.159
that pointless worry concerns about things that you don't need

1841
08:20:32.279 --> 08:20:42.680
to think about right now, because this is your time

1842
08:20:43.040 --> 08:20:49.400
to let go. This is your space to enjoy feeling

1843
08:20:50.759 --> 08:20:58.040
deeply relaxed, peaceful in your mind, relaxed.

1844
08:20:57.560 --> 08:20:58.240
In your body.

1845
08:21:01.400 --> 08:21:10.279
I can feel so good, so nice to just not

1846
08:21:10.599 --> 08:21:19.680
have to do anything, to be able to really enjoy

1847
08:21:21.400 --> 08:21:30.159
that serenity that comes of letting go completely, that peacefulness

1848
08:21:30.400 --> 08:21:48.279
that comes with being in this peaceful space. And you

1849
08:21:48.360 --> 08:21:53.200
can keep this sense of calmness for as long.

1850
08:21:53.040 --> 08:21:54.080
As you choose.

1851
08:22:02.119 --> 08:22:07.840
If you choose to drift off into a deep, healing,

1852
08:22:08.240 --> 08:22:16.959
natural sleep, then you can do that. It's completely up

1853
08:22:17.040 --> 08:22:26.439
to you. And you can keep this feeling of calmness physically,

1854
08:22:26.599 --> 08:22:32.319
mean in your mind as long as you choose to

1855
08:22:32.520 --> 08:22:47.799
feel completely relaxed, completely relaxed. And I'd like you to

1856
08:22:48.319 --> 08:23:02.200
make up your mind that you're going to relax, and

1857
08:23:02.240 --> 08:23:05.479
I want to explore that with you. What it feels

1858
08:23:05.599 --> 08:23:12.439
like when you actually decide that you're going to relax,

1859
08:23:14.119 --> 08:23:20.720
not forcing yourself, but giving yourself that. Yes, it is

1860
08:23:20.799 --> 08:23:25.759
a command, really, isn't it. When you're telling yourself relax

1861
08:23:27.959 --> 08:23:33.240
in a gentle but firm way that only you can

1862
08:23:33.360 --> 08:23:38.240
really tell yourself in that way. You can't really have

1863
08:23:38.360 --> 08:23:43.000
someone else saying to you, now it relax, relax, you know,

1864
08:23:44.000 --> 08:23:47.240
and it needs to be gentle, but you can't. Someone

1865
08:23:47.279 --> 08:23:54.279
else can't really have the same the same kind of

1866
08:23:54.919 --> 08:24:03.880
influence or power that you have over your own physicality,

1867
08:24:04.680 --> 08:24:13.720
over how you feel, because when you say it to

1868
08:24:13.799 --> 08:24:22.240
yourself it means more. It's personal, and your brain and

1869
08:24:22.439 --> 08:24:30.119
your unconscious mind and your body listens to what you say. So,

1870
08:24:30.400 --> 08:24:34.159
for example, we'll test it out and do a little test,

1871
08:24:34.319 --> 08:24:37.919
a few little tests along the way, and you can

1872
08:24:38.040 --> 08:24:44.319
get more of an idea of the force, the positive

1873
08:24:44.520 --> 08:24:50.919
force that you can have in creating a sense of

1874
08:24:51.240 --> 08:24:56.240
comfort and relaxation in your body and your mind quite

1875
08:24:56.319 --> 08:25:09.080
quickly just by you telling yourself to relax. So I'm

1876
08:25:09.080 --> 08:25:15.799
want to start by it's focus on your hands. To

1877
08:25:15.959 --> 08:25:18.959
focus on your hands and just tell your hands to relax,

1878
08:25:20.000 --> 08:25:24.880
and just say relax. As you focus on your hands,

1879
08:25:27.159 --> 08:25:31.680
you could say my hands are relaxed, or I want

1880
08:25:31.759 --> 08:25:36.040
my hands to relax. I think if you actually do

1881
08:25:36.159 --> 08:25:44.159
it directly by focusing and imagining that your hands can

1882
08:25:44.439 --> 08:25:45.599
hear what you're saying.

1883
08:25:45.759 --> 08:25:48.720
You know, they've got little ears, bess a little weird.

1884
08:25:51.319 --> 08:26:02.200
So talking to your hands and just say relax. Noticing

1885
08:26:08.319 --> 08:26:23.439
how your hands start to relax. Now focus on your

1886
08:26:23.520 --> 08:26:27.639
eyes and tell your eyes to relax. You're just saying

1887
08:26:27.720 --> 08:26:34.799
the same word relax. And find the right tone for you.

1888
08:26:37.360 --> 08:26:41.759
You know, I might say relax, but you you might

1889
08:26:41.880 --> 08:26:49.240
say relax or relax. You know you might say it

1890
08:26:49.360 --> 08:26:57.000
differently to yourself, and that's important for you to gauge

1891
08:26:57.279 --> 08:27:02.599
what feels right for you. To just tell your eyes

1892
08:27:03.799 --> 08:27:08.000
to relax whilst focusing on your eyes, your eyelids, the

1893
08:27:08.159 --> 08:27:13.599
muscles around your eyes, your eyebrows, and just tell your

1894
08:27:13.799 --> 08:27:48.560
eyes directly relax now. Now, I just did that myself,

1895
08:27:48.919 --> 08:27:57.959
and sometimes you may feel.

1896
08:27:57.759 --> 08:27:59.720
That you need a bit more time.

1897
08:28:01.799 --> 08:28:05.000
Or the different parts to relax, you know, because I

1898
08:28:05.119 --> 08:28:10.040
start talking again and maybe that part hasn't relaxed fully.

1899
08:28:11.000 --> 08:28:13.159
But what happened is that it would just continue to

1900
08:28:13.279 --> 08:28:18.000
relax even though I'm talking. And that's happening with my eyes.

1901
08:28:20.959 --> 08:28:25.560
Something else I noticed is when I started focusing on

1902
08:28:25.639 --> 08:28:29.599
my eyes, that actually almost became They got worse before

1903
08:28:29.639 --> 08:28:32.439
they got better in a way. So I felt a

1904
08:28:32.560 --> 08:28:37.840
degree of tension growing in my eyes and then disappearing.

1905
08:28:39.560 --> 08:28:41.720
So I think what that was really is just me

1906
08:28:41.919 --> 08:28:48.240
becoming more aware of the tension that was already there,

1907
08:28:48.799 --> 08:28:53.959
but I wasn't focused on it before, so I wasn't

1908
08:28:54.080 --> 08:29:12.360
really acknowledging it or really conscious to those feelings. Yeah,

1909
08:29:12.479 --> 08:29:15.880
my eyes is still continuing to relax, as well as

1910
08:29:15.959 --> 08:29:21.880
my hands. Actually, my hands have got a certain kind

1911
08:29:21.919 --> 08:29:27.000
of energy like not buzzing that.

1912
08:29:27.279 --> 08:29:27.959
I can kind of.

1913
08:29:30.360 --> 08:29:36.200
Feel a degree of energy in my hands. Maybe that's

1914
08:29:36.279 --> 08:29:38.479
where the tension is being released.

1915
08:29:39.880 --> 08:29:40.520
They have that's the.

1916
08:29:40.599 --> 08:29:50.080
Cause in that. The next part, I think we should

1917
08:29:50.119 --> 08:29:51.439
focus on the back of the neck.

1918
08:29:52.159 --> 08:29:53.360
That's a part which quite.

1919
08:29:53.200 --> 08:29:58.040
Often, or for me, holds tension. I don't know about

1920
08:29:58.080 --> 08:30:03.279
for yourself, I is quite a standard place where a

1921
08:30:03.400 --> 08:30:10.319
tension is sometimes held. So and I'm doing exactly what

1922
08:30:10.479 --> 08:30:12.959
you're doing as you do it as well, so I'm

1923
08:30:13.040 --> 08:30:17.520
telling my body parts to relax as well. So if

1924
08:30:17.560 --> 08:30:20.520
you tell your neck the back of your neck, focus

1925
08:30:20.680 --> 08:30:25.639
on the back of your neck, and just say relax

1926
08:30:27.319 --> 08:30:29.959
in your own words, in your own tone, in your

1927
08:30:30.000 --> 08:30:32.840
own voice. You can say out loud, or you can

1928
08:30:32.959 --> 08:30:38.080
just say it to yourself internally. But you're focusing and

1929
08:30:38.200 --> 08:30:40.240
you're saying it literally to.

1930
08:30:41.080 --> 08:30:43.560
The back of your neck, as if the back of

1931
08:30:43.799 --> 08:30:50.479
your neck can actually hear what you're saying. So do

1932
08:30:50.639 --> 08:30:54.279
that now, Just say relax to the back of your neck,

1933
08:30:55.439 --> 08:30:56.319
and I'll do the same.

1934
08:31:00.200 --> 08:31:37.959
H Now, what I noticed and you may have that

1935
08:31:38.240 --> 08:31:42.919
similar thing is even though I was focusing on the

1936
08:31:43.000 --> 08:31:54.159
back of the neck, other parts started to I don't know,

1937
08:31:54.520 --> 08:31:57.759
show themselves to me or maybe because.

1938
08:31:57.520 --> 08:31:58.919
They want to be relaxed as well.

1939
08:31:59.000 --> 08:32:03.759
But I started noticing the feelings in my shoulders, attention

1940
08:32:03.919 --> 08:32:09.439
in my shoulders and in my upper back. Whether that

1941
08:32:09.680 --> 08:32:15.040
was because my back of my neck was saying, well,

1942
08:32:15.040 --> 08:32:20.040
I'm pretty much okay. It's the other parts that need attention,

1943
08:32:26.439 --> 08:32:29.439
but my low my back of my neck is still relaxing,

1944
08:32:30.919 --> 08:32:33.400
but I just became more aware of other parts that

1945
08:32:33.639 --> 08:32:42.279
needed attention. Now, this might happen, and it's not. It

1946
08:32:42.360 --> 08:32:44.799
doesn't mean that it's going any wrong. It just means

1947
08:32:45.639 --> 08:32:51.680
you're being notified of more places that also want to

1948
08:32:51.720 --> 08:32:58.799
feel relaxed. So I'm going to focus on my upper back.

1949
08:33:00.159 --> 08:33:03.840
So you can do the same, even if you don't

1950
08:33:03.959 --> 08:33:04.599
have any.

1951
08:33:06.000 --> 08:33:11.400
Feelings of tension that robvious in your upper back, if

1952
08:33:11.479 --> 08:33:16.319
you just focus on your back and the whole area

1953
08:33:16.479 --> 08:33:21.000
from the shoulder blades down to the middle of your

1954
08:33:21.040 --> 08:33:25.279
back and your spine. And with me, it's more the

1955
08:33:25.400 --> 08:33:26.639
shoulder blades.

1956
08:33:26.360 --> 08:33:27.240
That are more.

1957
08:33:31.759 --> 08:33:37.159
Yeah, that's the parts that really sort of giving me

1958
08:33:38.919 --> 08:33:43.319
the nod that it needs to relax in the sounds.

1959
08:33:43.000 --> 08:33:44.599
To ask that part to relax.

1960
08:33:45.799 --> 08:33:46.840
And you can do the same.

1961
08:33:46.919 --> 08:34:14.240
Now, relax your upper back. Something strange happened there, and

1962
08:34:14.400 --> 08:34:16.799
this often happens.

1963
08:34:16.880 --> 08:34:17.560
I've been doing this.

1964
08:34:17.680 --> 08:34:26.520
For sixteen years or something, and often I'm one surprised,

1965
08:34:27.400 --> 08:34:34.159
but amazed, really bad. There can be a feeling. So

1966
08:34:34.400 --> 08:34:36.959
when I was focusing on the back of my neck,

1967
08:34:37.840 --> 08:34:41.959
my upper back was starting to feel quite stressed and

1968
08:34:42.720 --> 08:34:48.279
in need of attention. As soon as I started talking

1969
08:34:48.439 --> 08:34:53.319
to you about my upper back and talking about, you know,

1970
08:34:53.840 --> 08:34:58.799
getting ready to ask the upper back to relax, why

1971
08:34:58.919 --> 08:35:04.560
the back already started to relax. It's almost as if

1972
08:35:04.599 --> 08:35:10.200
it doesn't need to hear the words, just needs attention,

1973
08:35:15.000 --> 08:35:26.319
just needs to be noticed. And that is something that

1974
08:35:26.639 --> 08:35:33.599
often happens in this type of situation is when you

1975
08:35:33.840 --> 08:35:39.040
start to relax a couple of parts of your body,

1976
08:35:40.119 --> 08:35:44.880
as we've done with our hands, the eyes and eyelids,

1977
08:35:46.680 --> 08:35:47.400
and now.

1978
08:35:48.479 --> 08:35:55.799
Back of the neck, top of the bag, up.

1979
08:35:55.799 --> 08:35:59.200
The back, the rest of the body seems to just

1980
08:36:00.599 --> 08:36:10.439
take notice and decide in its own way to start relaxing.

1981
08:36:12.279 --> 08:36:17.680
Other parts of your body start to just become looser.

1982
08:36:22.400 --> 08:36:25.240
I suppose it's kind of like a bit of an avalanche,

1983
08:36:25.400 --> 08:36:30.159
you know, the little ball starts rolling and before you

1984
08:36:30.279 --> 08:36:33.279
know it, the whole of your body is completely relaxed

1985
08:36:33.279 --> 08:36:34.119
and can't.

1986
08:36:43.040 --> 08:36:50.599
And if you focus on your face, you focus on

1987
08:36:50.680 --> 08:36:59.319
your eyes, the eyelids, your eyebrows, and the muscles around

1988
08:36:59.400 --> 08:37:08.319
your eyes, and maybe you start to notice that your

1989
08:37:08.400 --> 08:37:13.680
forehead is more relaxed than it was. Maybe your face

1990
08:37:13.840 --> 08:37:19.400
is more relaxed. I would say my entire face is

1991
08:37:20.639 --> 08:37:34.040
a lot more relaxed than it was. So we're going

1992
08:37:34.119 --> 08:37:40.439
to focus now on your shoulders again, just like before,

1993
08:37:41.840 --> 08:37:45.840
just to your shoulders. You can't do them in the digity.

1994
08:37:45.959 --> 08:37:47.000
You can do the right.

1995
08:37:46.919 --> 08:37:51.080
Shoulder and the shoulder. I just can't do both at

1996
08:37:51.119 --> 08:37:56.560
the same time. Just tell your shoulders and you focus

1997
08:37:56.680 --> 08:38:00.560
on them in your mind. Focus on them, can feel

1998
08:38:01.279 --> 08:38:09.240
maybe you can see them in your mind's eye. Just

1999
08:38:09.400 --> 08:38:53.880
tell your shoulders to relax as nice as they relax.

2000
08:39:04.319 --> 08:39:09.400
But do you notice, I mean, especially with my back,

2001
08:39:12.080 --> 08:39:19.159
is the connection between the different parts the back, the shoulders.

2002
08:39:18.599 --> 08:39:19.279
The neck.

2003
08:39:24.639 --> 08:39:29.080
Being all connected and being such a large part of

2004
08:39:29.159 --> 08:39:35.439
your body, it's almost hard to separate them from each other.

2005
08:39:40.919 --> 08:39:44.000
And my lower back has started to relax on the same.

2006
08:39:49.959 --> 08:39:51.080
Maybe I'm going too.

2007
08:39:51.080 --> 08:39:57.119
Slow and that could be an issue because we will

2008
08:39:57.200 --> 08:40:03.520
go at different speeds. And the idea of the beginning

2009
08:40:03.599 --> 08:40:05.959
that this recording was for you to be able to

2010
08:40:06.200 --> 08:40:22.560
just say to yourself, relax without focusing on any particular

2011
08:40:22.759 --> 08:40:28.560
part of your body. Because when you know that telling

2012
08:40:28.639 --> 08:40:40.759
your hands to relax and your hand relax, you tell

2013
08:40:40.840 --> 08:40:47.880
your eyelids and your eyes, the muscles around your eyes

2014
08:40:49.159 --> 08:41:04.080
and your eyebrows to relax, that they relax till back

2015
08:41:04.159 --> 08:41:24.159
of your neck relax and relaxes, until your upper back

2016
08:41:30.880 --> 08:41:42.680
to relax and different reaxes.

2017
08:41:50.360 --> 08:41:51.119
I'd tell your.

2018
08:41:51.159 --> 08:42:30.080
Shoulders to relax, and they relaxed, And you told your

2019
08:42:30.200 --> 08:42:33.360
hands to relax, They relaxed and.

2020
08:42:33.479 --> 08:42:35.119
They continued.

2021
08:42:36.200 --> 08:42:47.720
To relax. And you told your eyelids, the muscles around

2022
08:42:47.759 --> 08:42:54.720
your eyes, your eyebrows to relax. They relaxed.

2023
08:42:57.799 --> 08:42:59.720
And continue.

2024
08:43:00.560 --> 08:43:09.319
To relax. And you told the back of your neck

2025
08:43:10.680 --> 08:43:16.479
pocus on the back of your neck and told it

2026
08:43:16.599 --> 08:43:36.159
to relax and relaxed and continued to relax. And you

2027
08:43:36.319 --> 08:43:45.680
told your up the back to relax. It relaxed and

2028
08:43:45.840 --> 08:44:02.119
continued to relax. That's what your shoulders. You told your

2029
08:44:02.200 --> 08:44:11.360
shoulders to relax, and your shoulders relaxed and continued.

2030
08:44:15.439 --> 08:44:16.159
To relax.

2031
08:44:21.840 --> 08:44:26.840
And it's not just that, it's.

2032
08:44:29.479 --> 08:44:33.880
That the rest of your body has also been listening,

2033
08:44:35.520 --> 08:44:41.680
and their relaxation has been spreading. So from your eyes,

2034
08:44:42.000 --> 08:44:49.400
the relaxation spread to your forehead, around your face, into

2035
08:44:49.520 --> 08:45:03.319
your skin, into your jaw, into the front and sides

2036
08:45:03.439 --> 08:45:08.200
of the neck, all the way down your chest and stomach,

2037
08:45:15.119 --> 08:45:23.919
relaxed hands and shoulders, and the taped through your arms, relaxing.

2038
08:45:25.279 --> 08:45:28.240
And full arms, your upper.

2039
08:45:28.200 --> 08:45:47.479
Arms, elbows, your wrists, letting go, the lower bang your hips,

2040
08:45:48.040 --> 08:45:53.720
but exploiting, and you just start to relax.

2041
08:45:53.439 --> 08:46:01.279
And then tinue even the comfort in through your legs

2042
08:46:06.439 --> 08:46:09.799
all the way down to your ankles.

2043
08:46:14.400 --> 08:46:18.439
The tops of your feet, the side of your feet,

2044
08:46:20.240 --> 08:46:31.159
and the bottoms of your feet, relaxing into your toes,

2045
08:46:34.959 --> 08:46:59.799
each toe relaxing became please, and it's your body relaxes more.

2046
08:47:00.360 --> 08:47:24.479
Your mind becomes slow, peaceful, to the point where.

2047
08:47:26.360 --> 08:47:38.919
If you choose to fall asleep, he can easily do that.

2048
08:47:44.599 --> 08:47:54.639
Easy drift the way because there's nothing going on in

2049
08:47:54.720 --> 08:48:15.759
your mind, the brain. It's peaceful your body, your teams writes.

2050
08:48:39.680 --> 08:48:47.279
With that connection between your body relaxing, the word you

2051
08:48:47.520 --> 08:49:01.279
say to yourself relates means that you don't mean to

2052
08:49:01.439 --> 08:49:06.840
focus on just one part. You can just focus on

2053
08:49:08.919 --> 08:49:34.400
your entire body, saying the powerful word wakes and there's uh.

2054
08:49:36.119 --> 08:49:49.240
Those are miniar sensations of comfort spreading throughout your body.

2055
08:49:54.639 --> 08:49:57.000
Listening and calming.

2056
08:49:58.959 --> 08:49:59.240
And the.

2057
08:50:03.880 --> 08:50:06.319
Every palm to your body.

2058
08:50:08.959 --> 08:50:11.919
Feeding more.

2059
08:50:14.680 --> 08:50:15.360
Relaxed.

2060
08:50:30.479 --> 08:50:33.720
All you need to do from now on is just.

2061
08:50:35.599 --> 08:50:56.360
Tell yourself lights and its feeding coletely out of the.

2062
08:50:56.439 --> 08:51:59.639
Boy starting now the number twenty nineteen, eighteen seventeen sixteen

2063
08:52:16.360 --> 08:52:39.959
fifth fot.

2064
08:53:10.680 --> 08:53:45.560
Y you well.

2065
08:55:00.279 --> 09:01:09.959
Attatatatatatatatatatatatatas as u attatatatatatatatatatatatatatatatatatatt.

2066
09:02:15.560 --> 09:04:37.919
What w.

2067
09:05:04.240 --> 09:05:30.720
One? So countain down from ten to one, ten nine, eight, seven,

2068
09:05:32.840 --> 09:05:55.439
six five four three two one. And maybe that was

2069
09:05:55.479 --> 09:05:59.680
a bit too quick in order to relax. Maybe it's

2070
09:06:00.040 --> 09:06:06.439
too fast for you to notice the calming of your body,

2071
09:06:09.680 --> 09:06:14.239
maybe even a little bit of pressure there. Like you'll

2072
09:06:14.319 --> 09:06:16.000
count it down from ten to one.

2073
09:06:16.120 --> 09:06:17.519
What do you expect me to do?

2074
09:06:17.839 --> 09:06:22.639
Man, expect me to stick a floppy just because you're

2075
09:06:22.760 --> 09:06:32.080
counting down. If you try it again, but this time,

2076
09:06:32.199 --> 09:06:38.599
I'll go this slower this time, and you focus on

2077
09:06:39.480 --> 09:06:43.800
the whole of your body before we focus on your legs.

2078
09:06:46.239 --> 09:06:56.519
Just notice how your body does start to feel more relaxed.

2079
09:07:02.599 --> 09:07:36.120
Every number that I countdown ten nine, eight, seven, six,

2080
09:07:44.559 --> 09:08:53.959
five four three, I just notice how how you feel

2081
09:08:54.040 --> 09:09:04.319
generally how you body feels. It's not necessarily even about

2082
09:09:08.760 --> 09:09:16.000
counting down from ten to one. It's that space that

2083
09:09:16.120 --> 09:09:34.839
you have, that the space between being active physically or mentally,

2084
09:09:36.160 --> 09:09:46.120
just sitting or lying down, just being there, not doing anything,

2085
09:09:46.319 --> 09:09:52.919
not saying anything, not deeding to think about anything. So

2086
09:09:53.639 --> 09:09:56.639
it opens up a space, you know, a bit of

2087
09:09:56.720 --> 09:10:07.680
a space, a gap. And the more I count down

2088
09:10:07.760 --> 09:10:12.040
for the tent to work, the bigger that gap becomes.

2089
09:10:15.080 --> 09:10:21.480
So there's that gap of calmness, of comfort and relaxation.

2090
09:10:27.400 --> 09:10:39.760
It's a nice feeling, and it moves those stresses or

2091
09:10:40.279 --> 09:10:54.160
discomforts physically or emotionally, moves them away. Allows you.

2092
09:10:56.839 --> 09:10:57.360
To just.

2093
09:11:00.360 --> 09:11:07.080
Slow down. Someone to count again from ten down to one,

2094
09:11:07.519 --> 09:11:17.720
and notice that gap widening, the gap, And as it widens,

2095
09:11:17.800 --> 09:11:23.720
it's almost like the stress and a tension falls into

2096
09:11:23.800 --> 09:11:44.319
the gap. It gives you that distance, that space. Now

2097
09:11:49.160 --> 09:13:50.480
ten nine, eight, seven, six, five, four three one, And

2098
09:13:50.839 --> 09:13:51.319
how did you.

2099
09:13:53.599 --> 09:13:54.559
How do you feel?

2100
09:14:09.720 --> 09:14:21.680
Can you notice it? Do you feeling calmer? Are you

2101
09:14:21.919 --> 09:14:50.319
feeling more relaxed? As we now focus on your legs,

2102
09:14:52.080 --> 09:15:12.480
just your les, You're just gonna start with focusing on

2103
09:15:12.959 --> 09:15:32.120
your thighs. Of course, it's not the most exciting thing

2104
09:15:32.279 --> 09:15:38.919
to be doing, because I'm sure like most of your.

2105
09:15:38.839 --> 09:15:39.919
Body is not.

2106
09:15:39.959 --> 09:15:41.559
I'm not going on the way now.

2107
09:15:50.440 --> 09:15:56.760
Just focusing on the whole of your thighs, the tops

2108
09:15:56.800 --> 09:16:02.199
of your thighs, the sides of your fire y, the

2109
09:16:02.360 --> 09:16:07.440
bottoms of your thighs, out of thighs and inner thighs,

2110
09:16:09.639 --> 09:16:13.519
basically the hole of your thigh that leads into your

2111
09:16:13.639 --> 09:16:28.559
head and it goes down to your knee joints. Now,

2112
09:16:28.639 --> 09:16:35.680
this is a big area. It's a very heavy area.

2113
09:16:36.199 --> 09:16:42.160
It's very strong, probably the strongest muscles in your body

2114
09:16:42.919 --> 09:16:43.760
or in your thighs.

2115
09:16:53.919 --> 09:16:54.839
But I don't think we.

2116
09:16:56.599 --> 09:17:08.919
Perhaps have given up a ten mention to Odvis. Perhaps

2117
09:17:09.080 --> 09:17:19.160
we don't they acknowledge how important an thighs are to

2118
09:17:19.319 --> 09:17:39.959
our lives, how much they actually do for us all

2119
09:17:40.040 --> 09:17:50.519
through our lives. It may seem to sound really weird,

2120
09:17:50.599 --> 09:17:59.000
but I think that all of our body parts, especially

2121
09:17:59.120 --> 09:18:02.080
our eies, need some TLC.

2122
09:18:05.400 --> 09:18:08.120
I did love Shane a bit of.

2123
09:18:14.639 --> 09:18:15.519
Acknowledgement.

2124
09:18:18.279 --> 09:18:18.680
Thank you.

2125
09:18:21.760 --> 09:18:34.279
Gratitude for what advice do for us. And I know

2126
09:18:34.480 --> 09:18:39.919
this may sound and a strange, and maybe you think,

2127
09:18:40.360 --> 09:18:42.639
why am I surely how I should be able to

2128
09:18:43.080 --> 09:18:45.360
in the garden, hugging a tree or something.

2129
09:18:47.000 --> 09:18:47.279
M h.

2130
09:18:51.319 --> 09:18:53.599
It's hard to set a microphone up on a tree.

2131
09:18:54.680 --> 09:18:56.839
That's why I'm doing this indoors. Otherwise I would be

2132
09:18:56.919 --> 09:19:01.160
outside hugging a tree. I can't see the television frontree.

2133
09:19:08.040 --> 09:19:13.440
You move down to your knees gain such an important part,

2134
09:19:17.680 --> 09:19:22.559
and I think we don't necessarily I'll speak for myself

2135
09:19:22.639 --> 09:19:29.839
here here, I don't necessarily appreciate all that my needs

2136
09:19:30.080 --> 09:19:35.239
do for me until I have a problem with my knee.

2137
09:19:36.239 --> 09:19:42.040
It's occasionally over, maybe i'll pash it, or it's aching

2138
09:19:42.239 --> 09:19:48.599
for some reason. It's then that I realize how much

2139
09:19:48.760 --> 09:19:52.360
it does. You know, the benefit of being able to

2140
09:19:53.319 --> 09:20:02.519
use my legs without any kind of physical discomfort is

2141
09:20:03.360 --> 09:20:12.040
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2142
09:20:13.199 --> 09:20:23.639
You know that's comfort. But as you focus on your knees, regardless.

2143
09:20:23.040 --> 09:20:28.000
Of how your niece would feel, you can have that

2144
09:20:28.279 --> 09:20:31.639
sense of gratitude.

2145
09:20:32.440 --> 09:20:35.040
And love to your needs for all that they do

2146
09:20:35.279 --> 09:20:48.239
for you. And you can still have that attention and

2147
09:20:48.360 --> 09:20:54.360
your thighs, and you notice how your thighs feel, they

2148
09:20:54.440 --> 09:20:57.760
be noticed that they are.

2149
09:20:59.440 --> 09:21:00.440
Gonna see.

2150
09:21:02.839 --> 09:21:15.879
More deeply as you focus now on the bottoms of

2151
09:21:15.959 --> 09:21:20.800
your legs, machines, and your car muscles, or the bones

2152
09:21:21.879 --> 09:21:28.720
between your knees and your feet incorporates and course your

2153
09:21:28.800 --> 09:21:32.680
ankles so important.

2154
09:21:38.360 --> 09:21:39.400
Anyone that's had.

2155
09:21:40.040 --> 09:21:45.040
Even like the slightest sprain of an ankle, who knows

2156
09:21:45.279 --> 09:21:51.279
how how much we take our ankles, I are granted,

2157
09:21:57.199 --> 09:21:59.199
And it's kind of strange in a way when you

2158
09:21:59.279 --> 09:22:04.879
think that. You know, logically, our wrists are a lot

2159
09:22:05.040 --> 09:22:09.879
thinner than the rest of our arms, which is okay,

2160
09:22:09.959 --> 09:22:13.680
it doesn't I can't see any problem with that, you know,

2161
09:22:13.919 --> 09:22:21.760
just picking stuff up. Our ankles so much thinner than

2162
09:22:21.800 --> 09:22:30.879
the rest of our legs, and from a physics perspective

2163
09:22:32.040 --> 09:22:36.319
or logical even it doesn't really make sense that all

2164
09:22:36.440 --> 09:22:44.440
this weight will ultimately be resting on your ankles.

2165
09:22:45.000 --> 09:22:58.440
Then leading to your feet that thin area, thin bone. Yeah,

2166
09:22:58.480 --> 09:23:00.360
it does so much great work.

2167
09:23:02.480 --> 09:23:12.000
Supports us, supports our body for a lifetime, helps us

2168
09:23:12.720 --> 09:23:22.080
to balance, It helps you to get around and be mobile.

2169
09:23:28.480 --> 09:23:36.199
There's the calf muscles. Of course, when I was younger,

2170
09:23:36.559 --> 09:23:39.879
I couldn't see the point in calf muscles didn't seem

2171
09:23:39.919 --> 09:23:44.959
to do anything, Okay, if I walked around on tiptoes,

2172
09:23:45.800 --> 09:23:46.839
then my calf.

2173
09:23:46.720 --> 09:23:50.480
Muscles get some work. But of course that's not true.

2174
09:23:50.599 --> 09:23:54.599
The calf muscles are being used, and then we use

2175
09:23:54.680 --> 09:23:55.480
our legs.

2176
09:24:00.800 --> 09:24:13.360
And your shins dare to protect your lower legs shaped

2177
09:24:13.440 --> 09:24:18.120
in a way almost as a protector with a bone,

2178
09:24:25.760 --> 09:24:29.400
leading of course to your ankles.

2179
09:24:32.239 --> 09:24:32.919
In your feet.

2180
09:24:37.680 --> 09:24:39.639
I'm not going to focus on your feet. I'm just

2181
09:24:39.720 --> 09:24:44.279
going to focus on the legs. I realize.

2182
09:24:46.000 --> 09:24:48.160
Now that I've mentioned your feet, it could be.

2183
09:24:49.400 --> 09:24:52.760
De sitting on them anyway, So maybe I should focus

2184
09:24:52.839 --> 09:24:53.919
on your feet a little bit.

2185
09:24:58.000 --> 09:24:59.080
You can't have the mening.

2186
09:24:58.959 --> 09:25:05.360
Awareness the same as you have your fighs in your awareness.

2187
09:25:06.239 --> 09:25:07.480
Even though we haven't.

2188
09:25:07.239 --> 09:25:12.680
Been focusing on your thighs for a few minutes and

2189
09:25:12.839 --> 09:25:23.800
we're focusing on your ankles, there's still that sensation of

2190
09:25:27.000 --> 09:25:37.919
comfort in your thighs and is that movement.

2191
09:25:39.040 --> 09:25:40.080
Of energy.

2192
09:25:41.839 --> 09:25:43.680
Because the thighs hold.

2193
09:25:45.400 --> 09:25:47.800
Lots of different sensations.

2194
09:25:48.480 --> 09:25:53.480
Because there's the muscles, the big strong muscles that we

2195
09:25:53.639 --> 09:26:07.160
have in our thighs. Put the skin on the outside

2196
09:26:07.199 --> 09:26:11.919
of the thighs, as in the outside of the rule

2197
09:26:12.040 --> 09:26:20.199
of our body, it can be very sensitive, sensitive to

2198
09:26:20.319 --> 09:26:36.279
the touch, sensitive to temperature, and inside your thighs, the bones,

2199
09:26:36.680 --> 09:26:41.480
there's the muscle, there's the blood, vessels, the art trees.

2200
09:26:42.720 --> 09:26:43.360
To all this.

2201
09:26:43.599 --> 09:26:53.400
Stuff inside of thighs. I guess sometimes it'd be nice.

2202
09:26:53.160 --> 09:26:54.440
If you can actually put your.

2203
09:26:54.480 --> 09:27:02.239
Fingers inside your thighs and message, so you can message

2204
09:27:02.279 --> 09:27:03.279
on the outside.

2205
09:27:03.559 --> 09:27:07.199
Because to be able to get deep into the muscles,

2206
09:27:08.199 --> 09:27:08.360
to be.

2207
09:27:08.400 --> 09:27:13.519
Able to just massage inside your fis message in the

2208
09:27:13.639 --> 09:27:22.599
bones of your leg massage or the veins and just

2209
09:27:22.879 --> 09:27:28.040
gently heaving the vice.

2210
09:27:31.680 --> 09:27:33.000
And you can move it down.

2211
09:27:35.040 --> 09:27:40.080
Message inside your knees, just a message in those bones,

2212
09:27:41.080 --> 09:27:47.000
but with the healing fingertips spreading their healing energy.

2213
09:27:47.480 --> 09:27:57.160
Deep into the choice of your knees. Of course, there's

2214
09:27:57.199 --> 09:27:59.839
the back of your knee.

2215
09:28:00.040 --> 09:28:06.199
And then the inside crease we need is it's really

2216
09:28:06.440 --> 09:28:07.440
sensitive area.

2217
09:28:09.400 --> 09:28:14.120
Really, it's very nice when you stroke it. That might

2218
09:28:14.199 --> 09:28:18.319
be because it's an area that's not really touched very often.

2219
09:28:20.400 --> 09:28:27.239
It's almost like a hidden part a crease your legs.

2220
09:28:27.360 --> 09:28:34.720
It's almost like a part that has a sensitivity which

2221
09:28:34.800 --> 09:28:45.800
a little bit different because it's protected by your legs.

2222
09:28:53.639 --> 09:28:55.639
Imagine putting the.

2223
09:28:55.760 --> 09:28:59.239
Fingers into that crease in your legs.

2224
09:29:04.800 --> 09:29:09.400
Folding between your legs. You can just message with your fingertips,

2225
09:29:10.959 --> 09:29:22.040
your fingertips going inside, massage in the muscle tissue. You

2226
09:29:22.120 --> 09:29:25.519
can of course feel the bones.

2227
09:29:25.519 --> 09:29:37.360
Of your knees heading through your fingertips, and then you

2228
09:29:37.400 --> 09:29:43.160
should go down to your cart muscles. And that's the

2229
09:29:43.239 --> 09:29:47.599
part I'd like to be able to really put my fingertips,

2230
09:29:47.639 --> 09:29:51.000
step inside my card muscles.

2231
09:29:51.760 --> 09:29:54.160
And massage in every.

2232
09:29:55.279 --> 09:30:08.040
Single tissue about the muscle m eating every part them,

2233
09:30:08.120 --> 09:30:10.319
doing the same for my shines.

2234
09:30:12.879 --> 09:30:19.680
And their slogy, and generally stroking the bonus, generally stroking

2235
09:30:19.800 --> 09:30:24.959
and healing the loving way, because they deserve to be

2236
09:30:25.160 --> 09:30:30.639
treated as the precious bones that they are.

2237
09:30:32.239 --> 09:30:35.519
Our legs are so precious as in all the other

2238
09:30:35.639 --> 09:30:39.360
parts of our body, the.

2239
09:30:39.440 --> 09:30:41.680
More precious of amytul.

2240
09:30:43.720 --> 09:30:44.400
On the planet.

2241
09:30:52.839 --> 09:30:54.000
When you start to.

2242
09:30:55.519 --> 09:31:08.360
Think about in this way, it can change your perspective.

2243
09:31:11.319 --> 09:31:18.959
Might sound it's silly to start with the idea of

2244
09:31:19.279 --> 09:31:25.360
having love your legs. Show an appreciation.

2245
09:31:26.639 --> 09:31:27.959
You addies.

2246
09:31:30.160 --> 09:31:34.160
Wanting to be able to put your hands in your.

2247
09:31:34.160 --> 09:31:39.440
Eyes the message the muscles.

2248
09:31:39.839 --> 09:31:40.559
And the clothes.

2249
09:31:42.480 --> 09:31:47.080
Did you get your fingers deep in there, releasing.

2250
09:31:47.239 --> 09:31:48.599
All tension.

2251
09:31:51.040 --> 09:31:52.000
Just to show.

2252
09:31:53.639 --> 09:32:01.319
How much you care about the legs, that you care

2253
09:32:01.639 --> 09:32:09.639
for what your legs do for you, read your needs,

2254
09:32:09.919 --> 09:32:22.760
your cards, your ankles, the strength of your ankles, considering

2255
09:32:22.959 --> 09:32:27.440
how in their compared to the rest of your legs,

2256
09:32:27.639 --> 09:32:28.800
especially your eyes.

2257
09:32:32.680 --> 09:32:33.319
Yet it's so.

2258
09:32:33.720 --> 09:32:49.760
Strong, so inflexible, absolutely amazing things. The ankles are truly

2259
09:32:50.160 --> 09:32:54.440
a gift because of what they do for you.

2260
09:33:00.199 --> 09:33:06.400
Caught ing all that weight, regardless said how what weight

2261
09:33:06.519 --> 09:33:12.839
you are, even if you're only eight stones, a lot

2262
09:33:12.879 --> 09:33:20.279
of weight is little pause. Now we're not heavy, an

2263
09:33:20.279 --> 09:33:21.199
eight stand.

2264
09:33:22.480 --> 09:33:23.080
Double dog.

2265
09:33:26.559 --> 09:33:30.519
Yet my own cales support my body.

2266
09:33:31.000 --> 09:33:31.599
All the time.

2267
09:33:35.360 --> 09:33:38.160
We're going to do give what Sally do?

2268
09:33:38.279 --> 09:33:43.480
Want to sit down as that while next to.

2269
09:33:47.160 --> 09:33:54.559
My feet, he say, and toast rack, I'm so happy.

2270
09:34:14.360 --> 09:34:15.319
The legs.

2271
09:34:16.879 --> 09:34:24.680
Really are amazing. And then to talk about to talk

2272
09:34:24.760 --> 09:34:30.000
about the legs is probably possibly, if one of the

2273
09:34:30.080 --> 09:34:34.279
most to most bolling things I've ever heard anyone say.

2274
09:34:35.199 --> 09:34:39.239
Possibly I can pull you.

2275
09:34:39.319 --> 09:34:39.559
I know.

2276
09:34:41.160 --> 09:34:56.480
Everything I said is true. The legs are amazing. The

2277
09:34:56.720 --> 09:35:16.720
lex deserve not just respect, They deserved to relax. They

2278
09:35:16.879 --> 09:35:17.680
deserve to.

2279
09:35:17.760 --> 09:35:42.879
Take some time now of today just completely. The lakes

2280
09:35:48.360 --> 09:36:02.360
really can relax. They use the lakes as such a nice,

2281
09:36:02.480 --> 09:36:08.239
you know, very important part in your body. The reaction

2282
09:36:08.559 --> 09:36:10.400
makes the rest of your body.

2283
09:36:10.720 --> 09:36:29.480
Also ematurally follows in that journey you've comfort. I can

2284
09:36:29.599 --> 09:36:34.519
feel it in my hips. My hips filled really loose,

2285
09:36:37.800 --> 09:36:38.639
and also my.

2286
09:36:38.720 --> 09:36:39.680
Lower back as well.

2287
09:36:41.720 --> 09:36:43.160
My lower back and read.

2288
09:36:44.519 --> 09:36:48.440
It feels stretched, even though I'm just sitting in a

2289
09:36:48.599 --> 09:36:54.480
chair and it's nice stretching as far as I'm a

2290
09:36:54.559 --> 09:36:57.959
way that I'm doing, It's almost as if the muscles

2291
09:36:58.000 --> 09:37:02.879
are just relaxed so much, but there is a natural stretch.

2292
09:37:04.360 --> 09:37:26.959
Its estempial has re cheesed a lot in a mountain

2293
09:37:27.080 --> 09:37:35.919
camptown ten down to world, continue.

2294
09:37:37.199 --> 09:37:38.000
To feel.

2295
09:37:39.519 --> 09:37:55.680
One of the words a mild eight s.

2296
09:37:59.559 --> 09:38:03.480
See Chris, why.

2297
09:38:08.080 --> 09:38:36.800
Four three h h h Yeah, I'm just gonna countdown

2298
09:38:38.639 --> 09:38:41.599
five down to one, and this's a countdown.

2299
09:38:43.040 --> 09:38:48.040
You just focus on the numbers, just the numbers.

2300
09:38:49.319 --> 09:38:50.120
Counting down.

2301
09:38:51.440 --> 09:38:58.680
Notice how you feel in this moment.

2302
09:39:00.080 --> 09:39:02.239
As you hear the numbers counting down.

2303
09:39:03.120 --> 09:39:15.639
Knowing that those numbers counting down represents, yeah, feeling harma,

2304
09:39:16.959 --> 09:39:22.360
not just in your body, but all suddy relaxing your mind.

2305
09:39:25.199 --> 09:39:29.400
I'm just not to say no, there's nothing to do,

2306
09:39:30.559 --> 09:39:39.080
it's nothing to say, there's nothing to think about. Starting yeah,

2307
09:39:40.279 --> 09:39:41.239
number five.

2308
09:39:49.919 --> 09:40:16.559
Or three to what.

2309
09:40:26.319 --> 09:40:43.160
Did you notice gradual letting go the detention body. It

2310
09:40:43.279 --> 09:40:49.319
may also begin to notice and be aware how your

2311
09:40:49.519 --> 09:40:55.120
mind is starting to slow down.

2312
09:40:57.639 --> 09:41:04.000
This is just a natural thing that happens. It's not

2313
09:41:04.239 --> 09:41:09.400
really a special procedure. It's just natural. Because it's your

2314
09:41:10.720 --> 09:41:16.680
body relaxes, your mind also starts to relax, and a

2315
09:41:16.800 --> 09:41:21.720
more microaxes the more the body relaxes. Just the continuous

2316
09:41:22.839 --> 09:41:33.919
circle of relaxation and is that calmness that comes from

2317
09:41:35.879 --> 09:41:43.559
relative quietness. Even even if there's background sounds either your

2318
09:41:43.760 --> 09:41:52.120
side orline, it's still canst be my god, you know

2319
09:41:52.239 --> 09:41:56.800
you haven't got the television on, there's no music in

2320
09:41:56.919 --> 09:41:58.519
the background, and you're listening to.

2321
09:41:58.559 --> 09:42:06.040
What we call the wit music us. You're very likely

2322
09:42:06.239 --> 09:42:08.440
not going to be sitting in a room with other people.

2323
09:42:09.360 --> 09:42:13.959
Of course, you white keep it generally needs no idea

2324
09:42:14.080 --> 09:42:19.080
that you can do this on your own, so no distractions,

2325
09:42:25.239 --> 09:42:38.199
and when you stop thinking about stuff, relaxation automatically rises.

2326
09:42:40.559 --> 09:42:51.319
The sense of conft starts to grow ends without trying

2327
09:42:51.400 --> 09:42:55.919
to build it up into something fantastical or.

2328
09:42:59.199 --> 09:43:00.000
Something make.

2329
09:43:02.360 --> 09:43:12.559
This is just a natural process, something that's easy to accomplish.

2330
09:43:15.360 --> 09:43:16.239
The fact it's the.

2331
09:43:16.480 --> 09:43:23.519
Most the sense of relaxing completely happens really when you

2332
09:43:24.639 --> 09:43:28.599
put no effort into it. It's not something that you

2333
09:43:28.720 --> 09:43:40.559
can really force, something that happens naturally. And parts of

2334
09:43:41.040 --> 09:43:51.239
the process of this recording and others is simply two

2335
09:43:52.839 --> 09:44:02.839
allow you to take advantage of this space, this t.

2336
09:44:06.599 --> 09:44:11.120
Just that that.

2337
09:44:14.559 --> 09:44:18.959
Just be here to be insure.

2338
09:44:22.000 --> 09:44:23.000
With how you feel.

2339
09:44:29.120 --> 09:44:36.400
Yet with the intention I'm wanting to relax.

2340
09:44:36.080 --> 09:44:42.080
People and maybe.

2341
09:44:44.000 --> 09:44:49.760
To put sleep, depending on what is to you, which

2342
09:44:50.639 --> 09:44:51.000
your s.

2343
09:44:52.919 --> 09:44:53.720
In this moment.

2344
09:45:00.760 --> 09:45:10.639
As we know, the relaxing is the maturity of the process.

2345
09:45:10.239 --> 09:45:16.279
Of all SAP. Yet all slave part is the tiny bit.

2346
09:45:16.120 --> 09:45:44.919
Of deeper relapsed in the old fine so thing also

2347
09:45:45.239 --> 09:45:50.919
wishes stay focused on my.

2348
09:45:51.080 --> 09:46:03.160
Voice and me or joy. Of course.

2349
09:46:07.639 --> 09:46:20.319
Martually you like so, which also.

2350
09:46:24.559 --> 09:46:31.279
In a must.

2351
09:46:39.279 --> 09:46:46.160
Just absurding sensation.

2352
09:46:51.760 --> 09:46:52.680
That's the way.

2353
09:46:58.800 --> 09:46:59.519
Completely.

2354
09:47:05.599 --> 09:47:09.519
This time company sits out.

2355
09:47:09.279 --> 09:47:16.199
Of the WATUS.

2356
09:47:17.279 --> 09:47:43.720
By inching of its facts.

2357
09:47:49.879 --> 09:50:18.160
Six assasssssssss