Aug. 12, 2025

(no music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025

(no music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025
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Experience a calming, guided hypnosis session designed to bring relief and peace to those living with tinnitus. In this gentle session, Jason Newland leads you through progressive relaxation, soothing guided imagery, and powerful mental reframing techniques to help you detach from the ringing or buzzing in your ears.

You’ll learn how to transform intrusive sounds into harmless background noise, reducing their emotional impact and regaining a sense of control. Perfect for listening during the day for stress relief or before bedtime to drift into a deep, restful sleep.

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

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

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Please only listen when you can safely close your eyes

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and welcome to this recording Gentle hypnosis for tinatous relief.

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This is not a replacement for professional medical help, so

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please get permission from your doctor before listening to this

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free hypnosis recording. Now, welcome to this gentle hypnosis session

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for tinitous relief. I'd like you, I'd like to thank you,

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but maybe you can thank yourself forgiving yourself this time

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for calm and for heathing. And please ensure that you're

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in a safe, quiet space where you can sit or

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lie down comfortably and won't be disturbed. If you sit

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in the chair, please make sure it supports your body

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in the event if you've fallen asleep, it's best if

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you can close your eyes and fully relax. Just simply

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relaxing and reduce in stress means you're already helping to

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make your tenatus less noticeable. And I find what I've

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found over the last nineteen years that I've been doing

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these recordings and helping people that quite often relaxation, just

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relaxation itself has such a huge beneficial impact on changing

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the condition or the issue the person has. And my

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stomach's grumbling, brilliant, well done, stomach, I didn't expect that.

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So you can just without putting any pressure on yourself

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to go into some deep, deep trance. And you didn't

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just let go realizing that The fact is, mindfulness and

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relaxation practices have been shown to reduce the severity of

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tenatus and the distress that it causes. So as we begin,

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know that you are taking a positive, effective step towards relief.

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Now I'd like you to take a slow, gentle breath in. Then,

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as you breathe out, start to let go of any

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worries for now, because you are here in this moment

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and nothing else really matters right now except giving yourself

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permission to relax. And you might already notice the soft

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hints of calm beginning to spread through your body, which

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is good. It's nice, and all you need to do

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is just listen to my voice and follow along. Admittedly,

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it may well be a little bit boring, but that's

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okay because it's a positive type of boring. It's a

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heathing type of boring. Now let's begin our journey into

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relaxation and relief. So it'll start with a progressive relaxation

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to ease your body and your mind. So let's begin

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by focusing on your breathing inhales slowly and deeply through

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your nose, fill in your lungs comfortably. Hold for just

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a second, and now exhale through your mouth, feeling the tension.

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Release with that breath and find a steady, even rhythm

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breathing in calm and breathe and out any stress as

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each exhale carries away a little bit more tension, and

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you might even imagine a wave of relaxation flowing through

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you each time you breathe out. Now bring attention to

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your feet. Gently scrunch up if your toes if it's

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okay to do so, making the muscles in your feet

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and toes as tight as is possible and also as

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tight as is comfortable. Now hold that tension for a

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brief moment. Now release, let your toes and feet go

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limp and loose, letting go of all the tightness, feeding

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the difference as relaxation starts taking its place. Good. Next,

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move your attention to your ankles and calves, and if

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you like, you can tense these muscles gently, maybe by

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pointing your toes or tightening your calves, and then let go.

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Release in attention as you fear the soothing, warm or

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heaviness in your lower legs as they relax completely, and

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continue this calming scan up through your body to your thighs,

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Tighten them a little, then relax your hips and lower back,

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perhaps archings slightly, then settle in your abdomen. Pull your

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stomach in for a moment, and then let it soften

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and hoovy chaia. Breathe in as you tense, and breathe

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out as you release, singing twice as deep into relaxation.

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Now your chest, take a nice breath in, maybe hug

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your shoulders to tents and exhale to release ht in

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your chest and shoulders drop into comfort. Move in your

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hands and arms. You can make fists and squeeze your

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arms to your shoulders.

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In.

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Unfurl and relax, feeing away Babe of relief as the

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muscles let go, and finally your face. Scrunch up your face,

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wrinkle your forehead, squeeze your eyes and jure gently hold

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for a second and breathe out. Relax, and you can

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let your jaw hang loose, and your eyes remain softly closed, highlids,

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relaxed and smooth. And you have now worked your way

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through each part of your body, tensing and then releasing,

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leaving every muscle loose, limb and relaxed. Now you can

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just take a moment to enjoy this sensation. As your

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entire body feels heavier, comfortably, warm, and settled. From the

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tips of your toes to the top of your head.

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You are letting go and any lingering tightness is melting away.

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As you're breathing remains slow and soothing, huge breath guiding

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you deeper into a state of peace. And if any

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thoughts arise, that's okay, just let them drift by as

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if they were clouds passing in the sky. As you

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are gradually quieting your mind and with your body so

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calm and still, you may notice that even your heart

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beat has slowed down, becoming steady and serene. And this

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gentle stillness is the perfect state for the next part

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of our journey. Now that your body is deeply relaxed,

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imagine your mind's eye a safe, peaceful place, and perhaps

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you picture yourself rising and walking toward a beautiful garden

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or may be you see a quiet beach or a

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cozy forest grow anywhere that feels perectly calm and pleasant

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to you. And let's say you find yourself at the

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entrance to a tranquil garden. Just visualize it as vividly

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as you can. Notice the colors of the flowers and

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the trees, the soft texture of the path beneath your feet,

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and the gentle light around you, and the air areas.

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It's so comfortable, just the right temperature for you to

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feel at ease and protected. And in this garden, you

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begin to walk slowly along a little stone path, with

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each step you take is effortless and light. And as

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you stroll, you might hear the sounds of nature around you,

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perhaps birds singing softly in the trees, or the faint

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trickle of a small fountain or stream nearby. And you

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may even hear the distant laugh of children playing, or

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lee's rustling as a cool, pleasant breeze moves through the branches.

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And these sounds are soothing and gentle, and they remind

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you that life carries on with ease and harmony all around.

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Somewhere along the path you come upon a comfortable spot

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to rest It could be a wooden bench under a

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leafy tree, or a soft patch of grass by a calm,

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clear pond, and you decire to pause here, to feel

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the surface beneath you as you sit or lie down

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in this scenery. And perhaps the bench is warm from

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the sun, or the grass is springy and cool, and

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you take a moment to just be in this peaceful place,

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soaking in the sense of safety and comfort it provides,

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because this is your sanctuary, a private haven where nothing

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can bother you. And as you relax here, bring your

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awareness to the sounds you hear in this imaginary environment.

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Maybe you notice a gentle tinkle of wind chimes hanging

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from a nearby a tree, singing a soft brand melody

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whenever the breeze passes, and their tone is light and calming,

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like distant bells. Or perhaps it's evening in your garden

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and you catch the faint chirp of crickets hidden in

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the grass, their chorus rising and falling gently. And you

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can choose whatever sounds feel comfortable for you. Wind chimes, crickets,

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soft ocean waves in the distance, or simply the whisper

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of the wind. Because these ambient sounds are peaceful and kind.

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Now turn your focus inward for a moment and notice

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the ringing or buzzing of your tenetous and without any judgment,

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just to acknowledge its presence. Now in this relaxed state,

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you might find that what you're observing is that the sound.

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It's much more calm now, And here comes a little

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bit of magic from your mind. Imagine that the sound

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in your ear isn't trapped inside you, but it is

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actually flowing out into the serene world around you. Envision

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it escaping your mind and blending with the natural sounds

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of your safe space. For example, you might imagine your

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tenatus as a gentle ringing wind chime in that tree,

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and each tone of your internal ringing becomes one of

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those little bells being tickled by the breeze, and it's

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as if the sound has moved from inside your head

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outside to that wind chime where it belongs. Or if

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your sound is more of a buzz or a hum

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you might picture it as the distant throne of a

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friendly bee or a soft harm mother hummingbird fluttering nearby,

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just part of the garden's background. And whatever this quality

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of your tenative sound, you can transform it into a natural,

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harmless sound in this scene, one that belongs here and

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does not bother you anymore. And notice what happens now

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as the once intrusive ringing is now just part of

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the environment, and a gentle one at that, and instead

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a source of distress, it now becomes like just another

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note in the symphony of this peaceful place. And as

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you continue to hear it, but it no longer feels

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like an enemy. And if it was a high pitched ring,

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now it's like the soft twin clan of chimes, or

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distant sound sort of summer night. If it was a

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hiss or static, now it's like the southing hush of

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ocean waves. And if it was a buzz, now it's

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akin to a low, comforting hum, like a purring cat

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or the murmur of the breeze. And as the sound

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has changed it's meaning for you, it's simply sound and

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nothing more. In fact, you may notice that the more

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you allow it to blend into the background, the fainter

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and more distant it becomes. It's as if with each

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breath you take, the sound drifts a little further away,

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and maybe imagine it moving off into the distance from

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that tree with wind chimes the far end of the garden,

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and then perhaps beyond the garden's gate, and it might

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still be audible, but only if you really strain to

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focus on it. Otherwise it's just there in the background,

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a neutral part of the soundscape. Your mind is naturally

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tuning it out because you are in control here. You

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can choose to pay attention to that faint sound or

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to all the other pleasant sensations around you, and you

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choose peace. You choose to let the tenatus simply be

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without giving it importance. It's just such a simple choice

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to allow the sound and not fear it, which weakens

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its hold over you. Now, just take a moment to

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really appreciate how far you've already come, how you've gone

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from feeding tense and perhaps overwhelmed by the ringing, to

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feeding calm, safe and in charge. Because in this inner

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world you've created, the tintus has lost its power, and

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what was once an irritating intruder can now be seen

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as just another gentle sound in your peaceful landscape, and

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you are free to enjoy the tranquility of this place,

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whether the sounds present or not. It truly doesn't matter anymore,

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which shows you that your perception of the sound can change.

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And you have now proven to yourself that your mind

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can transform that noise into something natural and neutral, maybe

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even pleasant. Now, in this relaxed and receptive state, let's

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reinforce these positive changes with some gentle affirmations and suggestions,

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and just continue to rest comfortably and let these words

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sink into your unconscious mind. And you don't need to

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actively remember them, just simply allow them to wash over

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you and take root at whatever level is helpful, and

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each affirmation will further soothe your mind and calm your

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nervous system. Train in your inner self to respond to

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tenatus with peace and comfort. Now you are safe and

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in control. You are safe and in control because the

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sounds you here cannot harm you in any way. There

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are merely sounds, just like any other background sound or

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noise you've grown used to, and you are completely safe,

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and your body knows it. You choose calm. You choose calm,

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and every time we breathe out, a wave of sovereignity

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flows through you, and your nervous system is relaxing, releasing

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any fight or flight responses, and you feel a gentle

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comfort wrapping around you, protecting you from stress. The ring

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in or buzzing is becoming a neutral part of your world.

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The ring in or buzzing is becoming a neutral part

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of your world, And what once alarmed or annoyed you

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now feels insignificant and non threa retning, and you might

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even find it familiar and easy to ignore, just like

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the hum of a refrigerator or the sound of distant traffic.

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It fades into the background unless you actively listen for it.

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Your mind is powerful and adaptable. Your mind is powerful

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and adaptable, and each day you are training your brain

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to tune out the tenatus a bit more, and you

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trust that over time your brain can and will diminish

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its response, gradually paying it less attention and emotion, until

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it hardly bothers you at all. And you are habituating naturally,

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and this gives you deep relief. You cultivate acceptance and peace.

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You cultivate acceptance and peace, and instead of bracing against

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the sound, you allow it to be there when it's there,

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without fighting, and this acceptance brings you freedom. And by

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00:43:46.199 --> 00:43:52.880
not resisting, you find that stress and anxiety related to

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00:43:52.960 --> 00:44:04.400
the sound just evaporate, and you replace these feelings with

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00:44:04.719 --> 00:44:25.400
calm confidence. You are more and more comfortable each moment

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00:44:32.280 --> 00:44:42.800
because every breath, every positive thought is soothing you, and

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00:44:42.880 --> 00:44:54.519
you feel a growing sense of mastery and comfort. And

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00:44:54.599 --> 00:44:58.360
you have coped with this before, and you are coping

239
00:44:58.519 --> 00:45:11.599
eve even better now. In fact, you're thriving, and you

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00:45:11.679 --> 00:45:21.239
look forward to moments of quiet and peace now knowing

241
00:45:21.280 --> 00:45:37.000
that you can handle them with ease and relaxation. Your

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00:45:37.119 --> 00:45:50.079
unconscious mind is learning new ways to respond, even when

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00:45:50.079 --> 00:45:56.760
you're not actively thinking about it. Deep inside your mind,

244
00:45:57.760 --> 00:46:13.119
a change has happened. You've rewritten the script, and tenatous

245
00:46:15.039 --> 00:46:30.760
no longer triggers fear or frustration or anger, and instead

246
00:46:32.400 --> 00:46:44.039
it might even remind you to relax, acting as a

247
00:46:44.039 --> 00:46:53.400
gentle cue to take a deep breath and return to

248
00:46:53.519 --> 00:47:13.599
this state of ease. And each of these positive ideas

249
00:47:13.880 --> 00:47:31.000
is sinking deeply into your mind, strengthening your resilience and calm.

250
00:47:33.559 --> 00:47:38.360
And if any part of you used to panic or

251
00:47:38.400 --> 00:47:44.960
feel hopeless about the ringing, that part is now being

252
00:47:45.119 --> 00:47:54.920
comforted and healed, and you're replacing those old reactions with

253
00:47:55.039 --> 00:48:06.280
a profound sense of peace, hope, and confidence. There's your body,

254
00:48:06.559 --> 00:48:16.760
and mind, remember how to relax, how to feel safe.

255
00:48:17.719 --> 00:48:28.239
They know what to do now whenever you hear that sound. Now,

256
00:48:40.400 --> 00:48:48.679
let's take a moment to solidify the new perspective that

257
00:48:48.840 --> 00:48:58.840
you have on your tenatus. You have begun transforming it

258
00:48:58.960 --> 00:49:05.039
from a an annoying intruder into a more peaceful and

259
00:49:05.880 --> 00:49:14.039
harmonious aspect of your experience. And think about that for

260
00:49:14.119 --> 00:49:18.760
a moment. There's something that you used to feel so

261
00:49:19.039 --> 00:49:31.199
negative now feels so manageable, even harmless. And this is

262
00:49:31.280 --> 00:49:36.360
the power of your own mind working in your favor.

263
00:49:39.440 --> 00:49:44.119
And you're no longer given the sound and negative meaning

264
00:49:44.679 --> 00:49:53.119
because it's not a threat, it's not a tormentor it's

265
00:49:53.440 --> 00:50:02.000
just a sound like any other sound. For example, consider

266
00:50:02.159 --> 00:50:07.199
sounds like refrigerator hum or, a fan in the background.

267
00:50:09.119 --> 00:50:14.559
They're just there. You hear them if you focus, but

268
00:50:15.320 --> 00:50:23.599
they carry no emotional weight. They can't affect you. And

269
00:50:23.679 --> 00:50:27.400
that's how your tentatus can be for you from now on.

270
00:50:29.159 --> 00:50:33.800
You can just treat it as a neutral, meaningless noise,

271
00:50:36.440 --> 00:50:45.760
something you have to actively strain to even notice at all.

272
00:50:47.920 --> 00:50:54.519
And this shift is perspective from seeing tinatus as a

273
00:50:54.679 --> 00:51:01.679
danger to seeing it as just a benign sound is

274
00:51:02.000 --> 00:51:10.880
so powerful as it removes the fear and the frustration,

275
00:51:13.119 --> 00:51:20.039
and it gives you back a sense of control as

276
00:51:20.079 --> 00:51:28.920
you remind yourself, this sound cannot hurt me. It's okay

277
00:51:29.000 --> 00:51:35.960
for it to be present. I am safe, and I

278
00:51:36.000 --> 00:51:40.159
can still relax and enjoy life even if it's there.

279
00:51:45.960 --> 00:51:50.079
This sound cannot hurt me. It's okay for it to

280
00:51:50.119 --> 00:51:58.559
be present. I am safe, and I can still relax

281
00:51:58.840 --> 00:52:08.719
and enjoy life even if it's there. In fact, by

282
00:52:08.800 --> 00:52:17.960
practicing this calm acceptance, you find that the sound loses

283
00:52:18.039 --> 00:52:25.320
its hold over your attention and emotions, and it becomes

284
00:52:25.519 --> 00:52:35.320
less threatening, more familiar, and easier to ignore as you

285
00:52:35.559 --> 00:52:50.119
consistently respond to it with neutrality and calm. And if

286
00:52:50.280 --> 00:52:56.480
negative thoughts about the ringing do come at times, that's

287
00:52:56.519 --> 00:53:04.280
all right. You can acknowledge those thoughts and let them

288
00:53:04.480 --> 00:53:11.599
drift by, just like we practiced earlier with the clouds

289
00:53:11.719 --> 00:53:18.400
in the sky, because you don't need to engage with

290
00:53:18.559 --> 00:53:28.239
worry or anger about it. Instead, you embrace an attitude

291
00:53:28.320 --> 00:53:37.400
of acceptance. Okay, the sound is here, but so what

292
00:53:39.880 --> 00:53:46.440
it can still be calm, I can carry on with

293
00:53:46.840 --> 00:53:58.159
what it's doing. And this mindset is incredibly liberating because

294
00:53:58.280 --> 00:54:07.280
by accepting and coexisting with the tinatus, you significantly reduced

295
00:54:07.360 --> 00:54:14.719
to stress it used to cause you. And you may

296
00:54:14.800 --> 00:54:18.639
even find moments when you forget about it all together

297
00:54:20.800 --> 00:54:31.440
because your brain has truly accepted it as unimportant. And

298
00:54:31.480 --> 00:54:41.119
remember that habituation. We mentioned the brain's natural ability to

299
00:54:41.199 --> 00:54:50.360
get used to repeated stimuli, because that process is underway

300
00:54:50.480 --> 00:54:56.679
within you, and your brain is gradually learning to filter

301
00:54:56.800 --> 00:55:04.440
out the tinatus, treating it no differently than the countless

302
00:55:04.480 --> 00:55:14.400
other background sounds it ignores every day, and you don't

303
00:55:14.480 --> 00:55:20.840
have to try and force this. It will happen on

304
00:55:20.920 --> 00:55:26.800
its own as you continue to practice these relaxation and

305
00:55:27.000 --> 00:55:36.639
reframing techniques. And every time you respond to the sound

306
00:55:37.719 --> 00:55:43.920
with calm, indifference or gently shift your fake focus elsewhere,

307
00:55:46.159 --> 00:55:50.920
you are reinforcing to your brain that this sound is

308
00:55:51.079 --> 00:55:56.079
not a threat, not something it needs to worry about.

309
00:56:00.199 --> 00:56:07.079
Your brain listens, and over time it will more and

310
00:56:07.079 --> 00:56:19.719
more tune out the noise automatically. So in reframing your tenatus,

311
00:56:21.199 --> 00:56:28.239
you've done two important things. You've changed how you perceive it,

312
00:56:30.400 --> 00:56:37.199
You've changed how you react to it, and you now

313
00:56:37.360 --> 00:56:43.760
see it as neutral, even as a reminder to relax,

314
00:56:47.440 --> 00:56:52.679
and you react with calmness, or sometimes don't react at all.

315
00:56:55.159 --> 00:57:00.760
And this new peaceful relationship with the sound means it

316
00:57:00.960 --> 00:57:10.000
no longer dominates your life or mood, and it's becoming

317
00:57:10.320 --> 00:57:22.800
just a small background aspect of your world, something you

318
00:57:22.880 --> 00:57:33.559
can easily coexist with. This is a huge step forward.

319
00:57:36.880 --> 00:57:50.719
You should feel proud of yourself for achieving this shift. Now,

320
00:57:52.039 --> 00:57:59.519
before we conclude, let's address the emotional aspect of your

321
00:57:59.599 --> 00:58:06.920
journey and offer some encouragement, because coping with tinatus can

322
00:58:07.000 --> 00:58:16.239
be emotionally challenging and you may have felt frustration, anxiety,

323
00:58:16.360 --> 00:58:24.239
or even helplessness about it in the past, and that's

324
00:58:24.360 --> 00:58:34.320
completely understandable because the constant awareness of ringing or buzzing

325
00:58:34.480 --> 00:58:44.000
can be very distressing and stressful, and it's known that

326
00:58:44.119 --> 00:58:51.639
these feelings of stress and frustration can actually intensify the

327
00:58:51.760 --> 00:59:01.440
perception of the tinatus, creating a vicious cycle. And perhaps

328
00:59:01.440 --> 00:59:05.519
you've experienced this in the past, and you know, the

329
00:59:05.599 --> 00:59:08.599
more upset you get about the sound, the louder and

330
00:59:08.679 --> 00:59:12.559
more intrusive it seems, which in turn makes you even

331
00:59:12.639 --> 00:59:20.960
more upset. If that's what was happening before, recognize that

332
00:59:21.039 --> 00:59:27.599
you will now break in that cycle, and by entering

333
00:59:27.679 --> 00:59:33.400
this relaxed, open state of mind, you've taken away the

334
00:59:33.559 --> 00:59:43.199
fuel that fed that negative loop, and deep relaxation is

335
00:59:43.320 --> 00:59:50.039
like a reset for your nervous system, calm in the

336
00:59:50.159 --> 00:59:56.400
anxiety and ease in the stress that made the tenatous worse.

337
01:00:01.840 --> 01:00:07.320
And in this trance state, you've shown yourself that you

338
01:00:07.440 --> 01:00:13.599
can find relief and calm even when the sound is there,

339
01:00:16.920 --> 01:00:23.199
and this proves that things can get better, that you

340
01:00:23.280 --> 01:00:31.559
are not powerless. In fact, on the contrary, you've discovered

341
01:00:32.480 --> 01:00:46.440
just how much influence you have over your experience because

342
01:00:46.599 --> 01:00:53.239
your unconscious mind is very powerful and you've just used

343
01:00:53.280 --> 01:01:01.519
it to reframe your emotional response to tinatus. And this

344
01:01:01.760 --> 01:01:07.960
means that you're going forward and you'll find yourself more

345
01:01:08.760 --> 01:01:19.199
at ease as you developer calmer mindset that prevents the

346
01:01:19.239 --> 01:01:28.480
sound from dominating your thoughts and emotions, and that sense

347
01:01:28.519 --> 01:01:34.440
of panic or despair you may have felt before is

348
01:01:34.480 --> 01:01:43.920
being replaced with confidence and peace, and the tenetus is

349
01:01:44.039 --> 01:01:49.679
moving from stem to stage to the sidelines of your awareness,

350
01:01:51.960 --> 01:01:55.239
and you are back in charge of how you feel.

351
01:02:02.199 --> 01:02:06.960
And it's important to acknowledge the emotional journey you might

352
01:02:07.039 --> 01:02:13.320
have been through the worry of will it ever stop

353
01:02:14.760 --> 01:02:18.800
the annoyance every time you notice the ringing in a

354
01:02:18.920 --> 01:02:27.639
quiet moment, and maybe even trouble sleeping or concentrating. But

355
01:02:27.840 --> 01:02:33.440
look at you now. You've learned that even if the

356
01:02:33.480 --> 01:02:40.280
sound continues, that you have the tools to cope and

357
01:02:40.519 --> 01:02:53.239
even thrive despite it. And the goal was never necessarily

358
01:02:53.480 --> 01:02:58.960
to eliminate the tenatus completely, but rather to reduce its

359
01:02:59.159 --> 01:03:07.039
impact on you so that you can live your life fully.

360
01:03:09.440 --> 01:03:18.000
And you're doing exactly that. You're freeing yourself from the

361
01:03:18.079 --> 01:03:24.719
emotional burden of tenatus by changing how you relate to it,

362
01:03:28.239 --> 01:03:44.800
and this is a tremendous accomplishment. Now be gentle and

363
01:03:44.960 --> 01:03:52.320
patient with yourself moving forward, because healing is a process

364
01:03:53.920 --> 01:03:59.880
and you are on the right track. And every time

365
01:04:00.079 --> 01:04:07.159
you practice relaxation or listen to this hypnosis session, you

366
01:04:07.239 --> 01:04:14.800
will reinforce these positive changes and you'll find that your

367
01:04:14.880 --> 01:04:22.360
stress is lower, that your sleep can improve, and your

368
01:04:22.519 --> 01:04:30.440
overall mood gets better as you continue to let go

369
01:04:31.000 --> 01:04:45.480
the fear and frustration. And whenever you find yourself feeling discouraged,

370
01:04:47.519 --> 01:04:57.159
just remember that many people live full, happy lives even

371
01:04:57.519 --> 01:05:07.559
with tinatus and by adopting this accepting calm approach, you

372
01:05:07.840 --> 01:05:17.079
are joining them in reclaiming your peace. And you are

373
01:05:17.239 --> 01:05:23.960
never alone in this journey because help and support are available,

374
01:05:27.000 --> 01:05:33.159
and you're proving to yourself that your own inner resources

375
01:05:33.199 --> 01:05:43.000
are perhaps the most powerful aid of all. And you

376
01:05:43.079 --> 01:05:47.320
can take pride in how far you've come during this session,

377
01:05:50.519 --> 01:05:55.559
And even if it feels subtle, your mind has begun

378
01:05:56.199 --> 01:06:05.360
a wonderful healing adjustment and you are stronger and more

379
01:06:05.440 --> 01:06:15.880
resilient than you may have ever realized, and you can

380
01:06:15.960 --> 01:06:24.119
handle this. And you are actively improving your relationship with

381
01:06:24.320 --> 01:06:34.800
the sound each and every day, feeding the self compassion

382
01:06:35.800 --> 01:06:49.920
and confidence grown inside you. You deserve relief, you deserve calm,

383
01:06:49.960 --> 01:06:56.199
and you are giving these gifts to yourself. Right now,

384
01:07:01.760 --> 01:07:08.480
it's time to conclude this session, so we will bring

385
01:07:08.519 --> 01:07:15.639
it to a close in a gentle, caring way, because

386
01:07:15.679 --> 01:07:20.000
you've done such great work and your mind and body

387
01:07:20.119 --> 01:07:29.599
are thankful for this break. And in a moment, I

388
01:07:29.639 --> 01:07:36.320
will count and guide you to either wake up, feeding refreshed,

389
01:07:38.159 --> 01:07:43.000
or to just drift off into a deep, RESTful sleep,

390
01:07:43.719 --> 01:07:52.639
depending on what you need at this time. Because if

391
01:07:52.679 --> 01:07:57.000
you're listening during the day and you'd like to resume

392
01:07:57.079 --> 01:08:06.760
your activities will slowly returned to full waking alertness, carrying

393
01:08:06.840 --> 01:08:12.400
with you all the calm and positive feelings that you've created.

394
01:08:21.479 --> 01:08:24.640
And if you're listening at bedtime or nap time and

395
01:08:25.239 --> 01:08:30.399
prefer to sleep, you can ignore the wake up suggestions

396
01:08:30.520 --> 01:08:37.000
and instead allow yourself to sink even deeper into sleep

397
01:08:39.520 --> 01:08:46.680
at the end, continuing to relax as long as you wish,

398
01:08:47.039 --> 01:08:52.479
because either way you will remain relaxed and at peace.

399
01:08:55.600 --> 01:09:03.039
Now take your far iron or deeppreffing and exile slowly,

400
01:09:07.119 --> 01:09:14.079
feeling the gentle energy return into your limbs. And if

401
01:09:14.119 --> 01:09:18.479
you intend to wake up, now start becoming aware of

402
01:09:18.520 --> 01:09:23.800
your body in the room, noticing the surface beneath you.

403
01:09:24.680 --> 01:09:32.159
Maybe weigle your fingers in your toes and I'll account

404
01:09:32.239 --> 01:09:37.239
from one to five, and with each number you'll become

405
01:09:37.880 --> 01:09:45.840
a little more awake, bringing back all a positive, calm

406
01:09:45.960 --> 01:10:04.760
feelings in your body. Now take a deep breath in

407
01:10:11.560 --> 01:10:19.279
an excel feeling the gentle energy return into your limbs.

408
01:10:21.880 --> 01:10:25.760
And if you intend to wake up, now start becoming

409
01:10:25.840 --> 01:10:32.399
aware of your body in the room, noticing the surface

410
01:10:32.479 --> 01:10:41.079
beneath you. Maybe wiggle with your fingers and toes, and

411
01:10:41.119 --> 01:10:45.600
I will count from one to five, and with each

412
01:10:45.720 --> 01:10:51.000
number you'll become a little more awake, bringing back all

413
01:10:51.079 --> 01:11:00.600
the positive, calm feelings into your day. And if stared

414
01:11:00.760 --> 01:11:09.520
you wish to sleep, just let my voice count you

415
01:11:09.760 --> 01:11:23.720
down into deep relaxation. One beginning to rise, feeding energy

416
01:11:23.840 --> 01:11:30.479
in your arms and legs, or drifting ten percent deeper

417
01:11:30.560 --> 01:11:46.000
into sleep if that's your choice. To returning awareness to

418
01:11:46.079 --> 01:11:52.119
your surroundings, perhaps listening to the faint sounds around you,

419
01:11:53.640 --> 01:12:01.199
still calm and relaxed, or allowing any remark intention to

420
01:12:01.319 --> 01:12:18.239
dissolve as you approach an even dreaming a state. Four

421
01:12:21.319 --> 01:12:30.199
almost awake now, mind clear, positive and at ease, tendatous,

422
01:12:30.399 --> 01:12:38.560
feeling distant and unimportant, or nearing the threshold of sleep,

423
01:12:39.039 --> 01:12:58.239
mind quiet and safe. Five eyes open, fully awake, feeing, rested,

424
01:13:00.239 --> 01:13:06.039
arm and ready to continue your day with a sense

425
01:13:06.119 --> 01:13:14.439
of serenity. Or if you're drifted into sleep, eyes remain

426
01:13:14.800 --> 01:13:22.319
inclosed as you just now sleep into a deep, peaceful sleep,

427
01:13:23.319 --> 01:13:31.640
letting go completely assured that you will sleep soundly and

428
01:13:31.760 --> 01:13:44.079
wake up feeling refreshed and comforted. Now take a moment

429
01:13:44.159 --> 01:13:51.000
to appreciate the peace that you feel right now, whether

430
01:13:51.039 --> 01:13:55.920
you choose to wake or to sleep. Your mind and

431
01:13:56.039 --> 01:14:10.840
body have embraced this calm, healing state, and remember that

432
01:14:10.880 --> 01:14:15.880
you can return to this feeling anytime you need. You

433
01:14:16.800 --> 01:14:22.359
do have the power to relax, to reframe, and to

434
01:14:22.560 --> 01:14:31.039
find relief whenever you choose. So thank you for allowing

435
01:14:31.079 --> 01:14:37.159
me to guide you on this journey. Well done for

436
01:14:37.239 --> 01:14:42.479
all the work that you put in, and in the

437
01:14:42.600 --> 01:14:46.680
days to come, you will continue to feel the benefits

438
01:14:49.079 --> 01:15:03.199
more calm, less reactivity to the ringing, and more control

439
01:15:03.359 --> 01:15:13.079
over your response. And as you keep taking care of yourself,

440
01:15:14.239 --> 01:15:19.920
and know that each time you practice, you reinforce these

441
01:15:20.039 --> 01:15:31.119
positive changes. And thank you for listening. Remember to be

442
01:15:31.239 --> 01:15:35.680
kind to yourself because you deserved to be happy and

443
01:15:35.760 --> 01:15:51.199
be gentle with yourself. You deserve to feel safe. Lots

444
01:15:51.239 --> 01:16:14.239
of love. Bye. Relax in a more deep and meaningful way,

445
01:16:16.720 --> 01:16:21.800
Maybe in a way that can not just allow you

446
01:16:22.239 --> 01:16:32.279
to feel calmer now and throughout the time we spend

447
01:16:32.319 --> 01:16:40.279
together here, not just relaxed at the end of the

448
01:16:40.359 --> 01:16:45.760
recording when it's finished and you can enjoy that sense

449
01:16:45.880 --> 01:17:02.479
of comfort and peace, but also I think it would

450
01:17:02.520 --> 01:17:18.399
be nice to have those feelings of relaxation continue for

451
01:17:18.560 --> 01:17:30.439
longer after the recording has ended, so that you can

452
01:17:32.119 --> 01:17:42.760
still benefit from listening to my voice maybe in a

453
01:17:42.800 --> 01:17:55.279
few hours time, perhaps tomorrow, and then by listening regularly,

454
01:17:58.399 --> 01:18:03.000
especially if you find like some people do and myself

455
01:18:03.039 --> 01:18:08.199
as well. Sometimes I find one particular recording that really

456
01:18:09.840 --> 01:18:16.840
resonates with me, and I just listened to it over

457
01:18:16.880 --> 01:18:29.600
and over again every morning, every evening. There was this

458
01:18:29.720 --> 01:18:36.600
recording from We're going back to about nineteen ninety nine.

459
01:18:36.880 --> 01:18:42.439
It wasn't hypnosis, but it was a guided visualizations. It

460
01:18:42.520 --> 01:18:49.720
kind of was hypnosis, really, and I managed to find

461
01:18:49.760 --> 01:18:53.800
it again and it still has the same effect on me.

462
01:18:56.439 --> 01:19:06.159
And part of it was the person's voice relaxed me,

463
01:19:10.159 --> 01:19:16.840
just felt so peaceful, and I'd look forward to listening

464
01:19:17.359 --> 01:19:29.560
to her in the morning and in the evening. And

465
01:19:29.800 --> 01:19:38.960
I knew before even pressing the play button that since

466
01:19:39.000 --> 01:19:43.439
I've done that pressed the play button. This is in

467
01:19:43.479 --> 01:19:58.039
the days of CD players pressed the play button. In fact,

468
01:19:58.039 --> 01:20:02.039
it might have even been a tape to recorder. I'd

469
01:20:02.119 --> 01:20:11.880
lie down on the bed and then even without necessarily

470
01:20:13.000 --> 01:20:23.720
listening to her words because I had them memorized. Really,

471
01:20:28.399 --> 01:20:34.399
it was as if my body knew exactly what to do.

472
01:20:39.159 --> 01:21:01.000
And the muscles just almost went into automatic relaxation, and

473
01:21:01.119 --> 01:21:15.119
I remember my mind would slow down. Now Now, I

474
01:21:15.159 --> 01:21:21.399
was listening to this recording in the early days of

475
01:21:21.520 --> 01:21:32.119
learning hypnosis, and long before I ever made any videos

476
01:21:32.319 --> 01:21:37.039
or audio recordings myself, because I didn't start doing that

477
01:21:37.199 --> 01:21:51.640
till two thousand and six, I knew, I knew how

478
01:21:53.399 --> 01:22:07.159
helpful I found being able to just let go, to

479
01:22:07.279 --> 01:22:12.479
have that trust in the person that I'm listening to,

480
01:22:20.159 --> 01:22:26.920
knowing that it's going to be just as relaxing, if

481
01:22:28.319 --> 01:22:37.720
not more so. Each time you hear my voice, you

482
01:22:37.760 --> 01:22:49.399
may feel the same. Some people have been listening to

483
01:22:49.479 --> 01:23:03.399
me for over a decade, maybe not solidly, obviously not

484
01:23:03.399 --> 01:23:09.760
twenty four hours a day, but maybe people come back.

485
01:23:11.560 --> 01:23:26.640
Some people maybe listen every day. There's something that I

486
01:23:26.680 --> 01:23:42.680
do which you may not realize by listening, is when

487
01:23:42.960 --> 01:23:58.439
I record these recordings. Now, for example, I also am

488
01:23:58.680 --> 01:24:12.520
affected by the words that I say. So if I

489
01:24:12.520 --> 01:24:19.880
said to you, focus on your feet, notice your feet relaxing,

490
01:24:23.399 --> 01:24:31.279
I will be focusing on my feet. I will be

491
01:24:31.399 --> 01:24:49.479
noticing my feet relaxing. If I said, focus on your hands,

492
01:24:52.279 --> 01:25:01.800
and maybe notice the difference between each hand, Perhaps notice

493
01:25:01.920 --> 01:25:08.000
the the air in the room, the temperature of the room.

494
01:25:09.840 --> 01:25:20.239
On the backs of your hands, you may start to

495
01:25:20.840 --> 01:25:28.880
notice what almost feels like a very light breeze, even

496
01:25:28.960 --> 01:25:33.199
though there may not be any type of breeze at

497
01:25:33.199 --> 01:25:46.199
all where you are right now. And as you become

498
01:25:46.840 --> 01:26:01.159
aware of your hands, I'm also aware of how relaxed

499
01:26:01.520 --> 01:26:25.279
my hands our feeling now and when it comes to

500
01:26:26.800 --> 01:26:32.840
potentially drifting off to sleep, which may be the reason

501
01:26:33.159 --> 01:26:49.479
you're listening, I also feel drowsy when I make these recordings.

502
01:26:54.119 --> 01:27:10.680
I also notice my mind drifting. In fact, at times

503
01:27:12.600 --> 01:27:26.760
I've actually fallen asleep without even noticing, and then I

504
01:27:26.920 --> 01:27:38.239
carry on talking. And it's only where I listen back

505
01:27:38.439 --> 01:27:47.439
to do the editing I hear snoring, and I think,

506
01:27:47.880 --> 01:27:58.000
I don't remember snoring. I remember talking. This snoring was

507
01:27:58.600 --> 01:28:04.960
a pig turned up. That's why I sound like when

508
01:28:04.960 --> 01:28:15.880
I snore. How I get really into the whole experience.

509
01:28:23.800 --> 01:28:32.840
I don't know how you feel. How relaxed do you

510
01:28:32.960 --> 01:28:43.920
feel in your feet, how relaxed you feel in your hands.

511
01:28:58.960 --> 01:29:11.199
I have noticed more and more that the more relaxed,

512
01:29:12.920 --> 01:29:29.119
deeper level of comfort you feel, the easier your breathing becomes.

513
01:29:35.319 --> 01:29:51.960
It's almost like that additional muscle relaxation. So this allows

514
01:29:52.039 --> 01:30:23.119
you to breathe easier without necessarily focusing on your breath, however,

515
01:30:23.359 --> 01:30:52.159
being able to notice the ease in which you breathe

516
01:30:52.359 --> 01:31:14.079
so naturally, m y, you breathe so very easily and smoothly.

517
01:31:41.760 --> 01:32:00.640
Whenever I imagine my breathing improving. When I've got my eyes closed,

518
01:32:06.680 --> 01:32:19.560
I tend to visualize a beautiful field with trees and

519
01:32:19.760 --> 01:32:53.319
flowers producing all that life giving oxygen. And it feels

520
01:32:53.439 --> 01:33:15.199
nice to, if nothing else, just taking some time away

521
01:33:19.880 --> 01:34:03.239
from everything, enjoying that feeling of peace serenity with a

522
01:34:03.560 --> 01:34:55.479
joyful heart. Time seems to just drip by, so very slowly, relaxed,

523
01:35:01.319 --> 01:35:40.479
so deeply peaceful, completely unattached to any thoughts whatsoever in

524
01:35:40.640 --> 01:36:50.920
this moment, completely free noticing that your mind has slowed down.

525
01:36:53.319 --> 01:37:40.039
Slowed down because nothing really requires your attention, You can

526
01:37:40.279 --> 01:37:56.319
enjoy the physical sensations of allowing the stress to rip

527
01:37:57.159 --> 01:38:15.760
out of your body, to appair out of every part

528
01:38:16.920 --> 01:38:41.680
of your body, being released from your brain, h your

529
01:38:41.800 --> 01:39:45.760
mind slowly but surely, the muscle sing lex relax rax

530
01:39:50.119 --> 01:40:30.840
so very deeply, rel so deeply, and the feelings, the

531
01:40:31.039 --> 01:40:56.359
pleasant feelings in your arms and shoulders, deepening each part

532
01:40:56.520 --> 01:41:37.479
of your body further and deeper and deeper, noticing the

533
01:41:37.600 --> 01:42:38.960
feelings in the back of your neck, feelings in your wrists, muscles,

534
01:42:41.000 --> 01:43:21.279
in front of your body. I also feeling peaceful deeply.

535
01:43:35.319 --> 01:43:45.600
There's a sense of peace spreads through your fairy core.

536
01:44:16.119 --> 01:44:36.039
Even when you focus on your mind, your mind becomes

537
01:44:43.359 --> 01:46:06.239
beve and slower. Heeeven deeper, relaxing, so very slow, his stomach,

538
01:46:20.319 --> 01:47:02.319
PA's fall in your stomach. Look back. Notice, Notice how

539
01:47:02.600 --> 01:47:20.560
relaxed you now feel in the hole of your back.

540
01:47:45.760 --> 01:47:54.880
Your spy from your brain all the way down the

541
01:47:54.920 --> 01:48:05.640
middle of your back, sending and receiving millions of messages

542
01:48:06.359 --> 01:49:33.199
every day, deep comfort, increasing deeply relaxed, your knees, legs,

543
01:49:36.680 --> 01:49:46.119
spreading those signals down a spine or cord into air.

544
01:49:46.239 --> 01:50:04.960
Every part of your body, your sins, and your half

545
01:50:05.119 --> 01:51:01.640
muscles were outbows, feelings of peace and tranquility reading through

546
01:51:01.760 --> 01:51:19.119
your body, tips of your toes, to your eyes, your fingers,

547
01:51:23.439 --> 01:52:09.479
all the way till you'll lower back. Mhm. The tinker, retinker, peace,

548
01:52:25.279 --> 01:52:55.920
drifting mind just wandering away, happy to let go, let

549
01:52:56.000 --> 01:54:01.279
go completely, let go, so tranquil your whole body enjoying

550
01:54:01.439 --> 01:56:17.159
a sensor Lett him go, heven more pece four, enjoying

551
01:56:22.800 --> 01:56:56.119
the space, this space of peace and safety.

552
01:56:58.399 --> 01:58:57.600
So firy, hey, yes, let him go. Maybe we can just.

553
01:59:00.439 --> 01:59:09.319
Focus on the different parts of your body, just to

554
01:59:09.560 --> 02:00:38.399
notice your forehead and your eyes mutual so loose, noticing

555
02:00:38.600 --> 02:02:11.600
the sense of complete freedom, absolute freedom es yay, peace.

556
02:02:11.359 --> 02:02:55.920
For energy, peace to breathe so much easier.

557
02:03:36.399 --> 02:04:09.039
Leose. You may have you may not have noticed your

558
02:04:09.239 --> 02:05:11.479
mind drifting peaceful morey even more deeply in the direction

559
02:05:11.680 --> 02:06:47.359
of total blissful pace, blissful pace, terrefting out to pace.

560
02:07:12.039 --> 02:08:09.159
Come so calm, let him go, peace with mind rexed

561
02:08:13.199 --> 02:09:12.399
firty c relax c relaxed. Your body feels almost invisible,

562
02:09:27.600 --> 02:10:37.399
so very relaxed. I'm peaceful, so peace uh like moundses fair.

563
02:10:48.039 --> 02:10:54.279
And you could start to notice that you are feeling

564
02:10:54.640 --> 02:11:06.239
more relaxed, even though I've not purposely focused your mind

565
02:11:06.840 --> 02:11:14.399
upon that sense of physical comfort that is growing within

566
02:11:14.520 --> 02:11:23.680
you throughout your body, and your mind starts to slow down,

567
02:11:28.600 --> 02:11:35.840
and that could be almost in recognition of I guess

568
02:11:36.199 --> 02:11:48.720
my speech not being particularly fast, and things just generally

569
02:11:50.359 --> 02:12:01.399
feel calmer. Just by listening to my voice, you give

570
02:12:01.439 --> 02:12:08.359
yourself an opportunity to take a break from the day,

571
02:12:10.520 --> 02:12:18.039
take a break from your life as it is, and

572
02:12:18.159 --> 02:12:25.920
to give yourself a rest, giving yourself permission to take

573
02:12:26.000 --> 02:12:31.560
some time off, and to allow your body to relax

574
02:12:33.239 --> 02:12:42.439
and allow your mind to slow down, which in turn

575
02:12:43.800 --> 02:12:48.840
releases the tension and he stresses that you had in

576
02:12:48.880 --> 02:12:58.760
your body. It's almost as if the parts of your

577
02:12:58.760 --> 02:13:10.560
body just open up up, allowing the negativity out and

578
02:13:10.640 --> 02:13:18.199
at the same time replacing that negativity with positive heathing

579
02:13:18.760 --> 02:13:26.319
energy which then fills your body up and your mind

580
02:13:26.720 --> 02:13:42.880
to also starts to appreciate those feelings of increasing confidence,

581
02:13:46.760 --> 02:14:03.479
an almost uplifting feeling, positive healing, an energy that spreads

582
02:14:03.760 --> 02:14:14.600
through your body like a wave of comfort, and all

583
02:14:14.680 --> 02:14:26.760
this comes and just allowing yourself a few minutes, maybe

584
02:14:26.840 --> 02:14:29.479
half an hour, however long you want it to be,

585
02:14:30.960 --> 02:14:42.880
to just rest and allow your mind and your body

586
02:14:45.119 --> 02:15:02.319
to almost reset itself to the settings of comfort and relaxation, calmness,

587
02:15:06.159 --> 02:15:15.560
which allows more room for feelings of pleasure and happiness

588
02:15:19.560 --> 02:15:28.680
to move around your body and into your mind, almost

589
02:15:29.199 --> 02:15:33.800
as if your mind and your body are sinking together,

590
02:15:38.039 --> 02:15:47.800
almost mirroring each other. With that growing positivity and calmness,

591
02:15:52.800 --> 02:15:59.880
and it feels nice. It really does feel nice to

592
02:16:00.239 --> 02:16:06.000
know that you are the one that has allowed yourself

593
02:16:09.359 --> 02:16:21.680
to feel more comfort and to experience more of this

594
02:16:23.359 --> 02:16:38.799
deep relaxation spreading throughout your body. And as I focus

595
02:16:40.120 --> 02:16:46.079
on each part of your body, you can notice that

596
02:16:46.079 --> 02:17:00.360
that part becomes even more relaxed just by focus in

597
02:17:00.440 --> 02:17:11.399
on it. It becomes even more calm and comfortable, just

598
02:17:11.799 --> 02:17:21.280
by focusing. And as I move down your body, starting

599
02:17:21.879 --> 02:17:28.120
at your head, the parts that you've already focused on

600
02:17:28.719 --> 02:17:37.879
will continue to relax deeply, and those parts that we've

601
02:17:38.520 --> 02:17:50.120
not yet focused on or just automatically release any remain

602
02:17:50.239 --> 02:18:04.239
intension in anticipation of even more comfort about to come. Now,

603
02:18:06.399 --> 02:18:13.079
I'm gonna start by focusing on your forehead. Just being

604
02:18:13.200 --> 02:18:21.920
aware of the feelings of your forehead and any background

605
02:18:22.079 --> 02:18:29.120
sounds like mister Herbert the pigeon can just allow you

606
02:18:29.159 --> 02:18:36.680
to feel even more relaxed. Just means you're in the moment.

607
02:18:39.760 --> 02:18:46.840
This isn't this isn't a sterile environment. This is the world.

608
02:18:48.559 --> 02:18:54.639
I live in the countryside, so there's lots of nature

609
02:18:55.120 --> 02:19:05.680
sounds around. So as you focus on your forehead, just

610
02:19:05.920 --> 02:19:15.920
notice how it becomes even more relaxed as you focus

611
02:19:15.959 --> 02:19:22.399
only on my voice and that part of your body.

612
02:19:25.639 --> 02:19:35.319
Moving down to your eyes, focusing on your eyes, noticing

613
02:19:36.399 --> 02:19:46.120
how your eyelids feel so heavy yet so light at

614
02:19:46.159 --> 02:19:52.639
the same time, and all the muscles around your eyes

615
02:19:52.840 --> 02:20:07.360
relaxing completely. Moving your focus down to your mouth, your lips,

616
02:20:07.760 --> 02:20:14.399
your tongue, your teeth, and your gumbs, the whole of

617
02:20:14.559 --> 02:20:29.559
your mouth relaxing, calm and loose, as you focus now

618
02:20:30.159 --> 02:20:37.000
on your jaw, not just the parts of your jaw

619
02:20:37.159 --> 02:20:41.600
near your mouth and your chin, but all the way

620
02:20:41.680 --> 02:20:48.040
up the size of your face to your ears, the

621
02:20:48.319 --> 02:21:13.840
hole of your jaw feeding more relaxed and calm. Focusing

622
02:21:16.280 --> 02:21:21.479
on your neck, the front of your neck and your

623
02:21:21.559 --> 02:21:34.879
throat relaxing and loose and calm. The side of your neck,

624
02:21:36.920 --> 02:21:45.239
the right and left side of your neck, relax and

625
02:21:45.399 --> 02:21:59.079
loose and calm. And now the back of your neck.

626
02:22:02.360 --> 02:22:11.639
Focus in on the back of your neck, letting go

627
02:22:12.319 --> 02:22:18.120
of any tension that may have been there before, and

628
02:22:18.760 --> 02:22:32.440
enjoying that sense of increasing comfort and release that you

629
02:22:32.559 --> 02:22:43.360
can experience in the back of your neck. Moving down

630
02:22:43.840 --> 02:22:51.159
your back and moving either side of your spine right

631
02:22:51.239 --> 02:22:56.200
from the top of your back, all the way down

632
02:22:56.799 --> 02:23:09.200
to the bottom of your back, down to your lower back,

633
02:23:14.280 --> 02:23:21.360
and as you move up and down your spine, you

634
02:23:21.399 --> 02:23:28.559
can feel the muscles either side of your spine relaxing

635
02:23:29.239 --> 02:23:42.639
even more. And as those muscles relax, that sense of

636
02:23:42.879 --> 02:23:53.600
comfort starts to spread outwards from your spine into both

637
02:23:53.760 --> 02:24:01.360
sides of your back, the top of your back, the middle,

638
02:24:01.440 --> 02:24:10.000
and your lower back. And as you scan gently and

639
02:24:10.520 --> 02:24:17.440
slowly up and down your back, there's the muscles in

640
02:24:17.559 --> 02:24:26.920
the top of your back relax and become looser. The

641
02:24:27.040 --> 02:24:33.079
muscles in the middle of your back also seem to

642
02:24:33.319 --> 02:24:42.479
just almost divide from each other, separating and almost melting,

643
02:24:48.280 --> 02:24:54.280
and in your lower back it seems to be an

644
02:24:54.280 --> 02:25:08.559
extra special feeling of comfort. This spreads into your hips.

645
02:25:10.799 --> 02:25:18.760
Sit down your lower back, into your hips, into the

646
02:25:18.799 --> 02:25:27.600
area where your cosicks are, and into your buttocks, and

647
02:25:27.680 --> 02:25:36.920
all those muscles that spread from your lower back into

648
02:25:36.959 --> 02:25:50.559
your hip area start to melt, start to really let go.

649
02:25:56.959 --> 02:26:03.920
I don't even nowhere about focus on your shoulders. Your

650
02:26:04.079 --> 02:26:15.520
back and your spine will continue to let go, continue

651
02:26:15.559 --> 02:26:30.479
to relax so calmly, and as you focus on your shoulders,

652
02:26:32.200 --> 02:26:47.479
you may notice that they're already feeding really loose, they're

653
02:26:47.639 --> 02:27:14.319
already feeding, calm and feeling those muscles then move from

654
02:27:14.399 --> 02:27:29.920
your neck into your shoulders. Feel so soft and gentle,

655
02:27:34.000 --> 02:28:02.920
so smooth and calm, and the feeling in your shoulders

656
02:28:02.920 --> 02:28:11.520
seens to spread deep into your shoulders, that sense of relaxation,

657
02:28:12.680 --> 02:28:24.159
not just traveling deeply into your muscles, but also relaxing

658
02:28:27.000 --> 02:28:37.000
the bones and moving all away to underneath your arms,

659
02:28:39.719 --> 02:28:45.799
relaxing that whole area between the tops of your shoulders

660
02:28:47.000 --> 02:29:04.799
and underneath your arms healing. You feel so relaxed and

661
02:29:05.040 --> 02:29:25.319
comfortable in your shoulders. Who sends that deep healing message

662
02:29:25.959 --> 02:29:37.879
into your arms? You may feel almost as if your

663
02:29:38.200 --> 02:29:47.520
arms are not even there, because they're so relaxed, so

664
02:29:49.040 --> 02:30:35.680
deeply relaxed, so so calm, so pose not feeling spreading

665
02:30:37.319 --> 02:30:49.200
all the way down your arms to your elbows, including

666
02:30:50.879 --> 02:31:15.879
your elbows, their comforts spreads or away into wrists of

667
02:31:16.200 --> 02:31:31.799
forearments and your wrists so heavy, yet at the same

668
02:31:33.000 --> 02:32:41.360
time slight and gentle freaks. Now on your hands, my hands,

669
02:32:47.639 --> 02:33:17.280
so peaceful in your hands, there's a sense of real peace.

670
02:33:29.000 --> 02:33:42.079
It just seems to I feel so familiar when your

671
02:33:42.280 --> 02:34:13.879
hands relax deeply els A thing is.

672
02:34:45.920 --> 02:34:45.959
You?

673
02:34:46.360 --> 02:35:51.479
Things said, les you thing you tips, moving your attention

674
02:35:52.840 --> 02:36:20.719
to the front, to your body, so comfortable, moving in

675
02:36:20.760 --> 02:37:48.079
your focus to your legs lo mus souls in your thighs,

676
02:38:04.600 --> 02:38:42.079
your knees, so relaxed, a carved mussels and just chins

677
02:38:45.719 --> 02:41:00.840
compasedly four the faithing your faith, sir, peaceful, so calm,

678
02:41:06.600 --> 02:41:59.319
so peaceful, sircom so peaceful, so com so peace for

679
02:42:08.200 --> 02:42:31.920
RelA sin peace for so calm, loveing that deep relaxation,

680
02:42:33.520 --> 02:42:50.399
to spread your chest, in your stomach, so RelA, letting

681
02:42:50.840 --> 02:43:11.959
go everything. So I'm gonna start counting down now from

682
02:43:12.040 --> 02:43:20.719
twenty down to one. You can imagine in a way,

683
02:43:20.760 --> 02:43:26.920
it's like just walking down some steps and each step

684
02:43:27.239 --> 02:43:33.440
or twenty steps, and each step represents a level of comfort.

685
02:43:36.920 --> 02:43:52.479
Each step represents a deepening of that comfort, and the

686
02:43:52.639 --> 02:43:59.280
vervies you walk down those steps are deeper and more relaxed.

687
02:43:59.440 --> 02:45:15.680
You feel so starting with number twenty twenty, nineteen, eighteen,

688
02:45:53.559 --> 02:52:57.879
seventeen sixte three four four se too well five eight

689
02:53:46.000 --> 03:04:47.000
four nine eight seven six five four four s one No.

690
03:04:51.280 --> 03:05:04.000
As you focus on your eyes, We're gonna count down

691
03:05:04.319 --> 03:05:15.520
from ten down to one. Focusing just on your eyes,

692
03:05:19.239 --> 03:05:27.760
your eyelids, the muscles around your eyes, your eye walls themselves,

693
03:05:29.239 --> 03:05:46.319
our whole area that makes up your eye. And as

694
03:05:46.360 --> 03:05:54.799
we count down from ten down to one, whilst focus

695
03:05:54.879 --> 03:06:09.920
in on your eyes, you'll become twice is relaxed with

696
03:06:10.239 --> 03:06:23.360
each number counting down that you may find the all

697
03:06:23.399 --> 03:06:29.559
you want to do is just drift off to sleep.

698
03:06:32.479 --> 03:06:39.159
And if that's what you want, then just allow yourself

699
03:06:39.239 --> 03:06:53.920
to do that. Now, focusing on your eyes, I'm going

700
03:06:54.000 --> 03:07:03.959
to begin counting down from ten down to one right now,

701
03:07:12.399 --> 03:16:16.520
two nine eight seven y five four three two one.

702
03:16:16.840 --> 03:16:33.559
So counting down from ten to one ten nine eight

703
03:16:36.360 --> 03:17:01.200
seven six five four three two one. And maybe that

704
03:17:01.360 --> 03:17:05.479
was a bit too quick in order to relax. Maybe

705
03:17:05.479 --> 03:17:11.079
it's a bit too fast for you to notice the

706
03:17:11.120 --> 03:17:17.959
calming of your body, maybe even a little bit of

707
03:17:18.040 --> 03:17:22.000
pressure there, Like you're counting down from ten to one.

708
03:17:22.079 --> 03:17:25.520
Would you expect me to do man, expect me to

709
03:17:25.520 --> 03:17:35.399
stick go floppy just because you're counting down. We could

710
03:17:35.440 --> 03:17:39.319
try it again, but this time I go a bit slower.

711
03:17:41.399 --> 03:17:46.280
This time, as you focus on the whole of your

712
03:17:46.319 --> 03:17:54.719
body before we focus on your legs, just notice how

713
03:17:54.760 --> 03:18:09.360
your body does start feel more relaxed with every number

714
03:18:10.319 --> 03:18:50.840
that I count down ten nine eight, seven, six, five,

715
03:19:01.200 --> 03:20:00.479
four three two one, and just notice how how you feel, generally,

716
03:20:00.840 --> 03:20:15.159
how your body feels. It's not necessarily even about counting

717
03:20:15.280 --> 03:20:22.520
down from ten to one. It's that space that you have,

718
03:20:23.719 --> 03:20:42.239
that space between being active physically or mentally to just

719
03:20:46.920 --> 03:20:52.120
sitting or lying down, just being there, not doing anything,

720
03:20:52.280 --> 03:20:58.959
not saying anything, or needing to think about anything. So

721
03:20:59.719 --> 03:21:03.399
open type of space, you know, a bit of a space,

722
03:21:04.280 --> 03:21:14.159
a gap. And the more I comed down from ten

723
03:21:14.200 --> 03:21:21.680
to one, the bigger that gap becomes. So there's that

724
03:21:21.799 --> 03:21:34.479
gap of calmness, of comfort, relaxation. It's a nice feeling,

725
03:21:39.959 --> 03:21:48.719
and it moves those stresses or discomforts physically or emotionally,

726
03:21:49.399 --> 03:22:10.920
moves them away. Allows you to just slow down, someone

727
03:22:11.000 --> 03:22:14.200
to count again from ten down to one, and notice

728
03:22:15.000 --> 03:22:23.920
that gap widening, the gap, And as it widens, it's

729
03:22:23.959 --> 03:22:30.200
almost like the stress and attention falls into the gap

730
03:22:43.600 --> 03:23:26.639
and gives you that distance, that space. Now ten eight seven, six,

731
03:23:39.360 --> 03:25:00.200
five four three two one. How did your body you

732
03:25:00.280 --> 03:25:27.479
feel now? Can you notice that you feeling calmer? Do

733
03:25:27.600 --> 03:25:57.879
you feeling more relaxed? As we now focus on your legs,

734
03:25:58.040 --> 03:26:18.680
just your legs. We're just gonna start with focusing on

735
03:26:18.920 --> 03:26:38.079
your thighs. Of course, it's not the most exciting thing

736
03:26:38.239 --> 03:26:44.799
to be doing, because I'm sure, like most of your

737
03:26:44.799 --> 03:26:56.520
body is not a lot going on right now. Just

738
03:26:56.680 --> 03:27:02.840
focusing on the whole of your thighs, the tops of

739
03:27:02.879 --> 03:27:09.000
your thighs, the sides of your thighs, the bottoms of

740
03:27:09.040 --> 03:27:16.079
your thighs, your outer thighs, and your inner thighs. Basically

741
03:27:16.200 --> 03:27:19.920
the whole of your thigh that leads into your hip

742
03:27:23.920 --> 03:27:34.719
and it goes down to your knee joints. Now, this

743
03:27:34.840 --> 03:27:42.319
is a big area. It's a very heavy area, it's

744
03:27:42.479 --> 03:27:48.879
very strong. Probably the strongest muscles in your body are

745
03:27:48.959 --> 03:28:05.680
in your thighs. I don't think we perhaps give enough

746
03:28:05.719 --> 03:28:19.479
attention to our thighs. Perhaps we don't acknowledge how important

747
03:28:20.799 --> 03:28:41.200
our thighs are to our lives, how much they actually

748
03:28:41.280 --> 03:28:55.000
do for us all through our lives. And it may

749
03:28:55.120 --> 03:29:00.399
seem to sound really weird, but I think the all

750
03:29:00.479 --> 03:29:08.200
of our body parts, especially our thighs, need some TLC,

751
03:29:11.399 --> 03:29:24.079
a bit of love shown, a bit of acknowledgement. I

752
03:29:24.239 --> 03:29:39.920
thank you gratitude for our thighs do for us. And

753
03:29:40.040 --> 03:29:45.920
I know this may sound a bit strange. Maybe you think,

754
03:29:46.319 --> 03:29:49.120
why am I surely how I should be out in

755
03:29:49.200 --> 03:29:57.799
the garden hugging a tree or something. Well, it's hard

756
03:29:57.799 --> 03:30:01.000
to set a microphone up on a tree. That's why

757
03:30:01.000 --> 03:30:03.680
I'm doing this indoors. Otherwise I would be outside hugging

758
03:30:03.680 --> 03:30:13.600
a tree. Now I can't see the television from the tree.

759
03:30:13.879 --> 03:30:18.120
If you move down to your knees gaining such an

760
03:30:18.200 --> 03:30:27.959
important part, and I think we don't necessarily I'll speak

761
03:30:28.000 --> 03:30:35.360
for myself here, I don't necessarily appreciate all that my

762
03:30:35.440 --> 03:30:40.719
knees do for me until I have a problem with

763
03:30:40.799 --> 03:30:46.079
my knee. It's occasionally, if I ever maybe i'll bash it,

764
03:30:46.239 --> 03:30:52.120
or it's aching for some reason. It's then that I

765
03:30:52.239 --> 03:30:57.760
realize how much it does. You know, the benefit of

766
03:30:57.799 --> 03:31:05.319
being able to use my legs without any kind of

767
03:31:05.440 --> 03:31:13.799
physical discomfort is a beautiful thing that's possibly not appreciated

768
03:31:13.920 --> 03:31:24.959
until it's temporarily removed. You know that's comfort. But as

769
03:31:25.000 --> 03:31:30.399
you focus on your knees, regardless of how your knees feel,

770
03:31:33.440 --> 03:31:39.200
you can have that sense of gratitude and love to

771
03:31:39.280 --> 03:31:51.920
your knees for all that they do for you. And

772
03:31:52.040 --> 03:31:55.719
you can still have that attention on your thighs and

773
03:31:55.799 --> 03:32:02.200
maybe notice how your thighs feel. Maybe you've noticed that

774
03:32:02.319 --> 03:32:21.079
they are relaxing more deeply as you focus now on

775
03:32:21.159 --> 03:32:25.719
the bottoms of your legs, your shins, and your calf muscles,

776
03:32:26.040 --> 03:32:33.879
and the bones between your knees and your feet, incorporating

777
03:32:33.959 --> 03:32:46.319
of course, your ankles so important. Anyone that's had even

778
03:32:46.719 --> 03:32:53.479
like the slightest sprain of an ankle knows how how

779
03:32:53.600 --> 03:33:03.719
much we take our ankles for granted. And it's kind

780
03:33:03.760 --> 03:33:09.319
of strange in a way when you think that. You know, logically,

781
03:33:09.600 --> 03:33:12.719
our wrists are a lot thinner than the rest of

782
03:33:12.760 --> 03:33:17.440
our arms, which is okay, it doesn't I can't see

783
03:33:17.440 --> 03:33:20.959
any problem with that because we're just picking stuff up.

784
03:33:22.520 --> 03:33:28.159
But our ankles so much thinner than the rest of

785
03:33:28.200 --> 03:33:39.079
our legs, and from a physics perspective or logical even

786
03:33:39.159 --> 03:33:44.840
it doesn't really make sense that all this weight would

787
03:33:44.959 --> 03:33:52.159
ultimately be resting on your ankles then leading to your feet,

788
03:33:56.719 --> 03:34:05.600
that thin area, thin bone. Yeah, it does so much

789
03:34:05.639 --> 03:34:12.760
great work. Supports us, supports our body for a lifetime,

790
03:34:17.479 --> 03:34:27.079
helps us to balance, It helps you to get around

791
03:34:27.159 --> 03:34:36.120
and be mobile. And there's the calf muscles. Of course,

792
03:34:41.159 --> 03:34:43.680
when I was younger, I couldn't see the point in

793
03:34:43.760 --> 03:34:49.639
calf muscles, I didn't seem to do anything. Okay, if

794
03:34:49.680 --> 03:34:53.239
I walked around on tiptoes, then my calf muscles get

795
03:34:53.319 --> 03:34:57.040
some work. But of course that's not true. The calf

796
03:34:57.120 --> 03:35:01.120
muscles are being used whenever we you use her legs

797
03:35:06.719 --> 03:35:19.360
and your shins there to protect your lower legs, shaped

798
03:35:19.399 --> 03:35:26.000
in a way, almost as a protector for the bone,

799
03:35:31.680 --> 03:35:43.639
leading of course to your ankles and your feet. But

800
03:35:43.680 --> 03:35:45.639
we're not going to focus on your feet. We're just

801
03:35:45.680 --> 03:35:51.840
going to focus on the legs. And I realize that

802
03:35:51.959 --> 03:35:56.040
now that I've mentioned your feet, it probably focusing on

803
03:35:56.159 --> 03:35:59.319
them anyway, So maybe I should focus on your feet

804
03:35:59.360 --> 03:36:06.040
a little bit. You can have them in your awareness

805
03:36:07.680 --> 03:36:11.399
the same as you have your thighs in your awareness.

806
03:36:12.200 --> 03:36:16.079
Even though we haven't been focusing on your thighs for

807
03:36:16.079 --> 03:36:27.079
a few minutes, we've been focusing on your ankles, there's

808
03:36:27.079 --> 03:36:42.200
still that sensation of comfort in your thighs and this

809
03:36:42.440 --> 03:36:51.680
that movement of energy because the thighs hold lots of

810
03:36:51.719 --> 03:36:57.920
different sensations. Of course, there's the muscles, the big straw

811
03:36:58.079 --> 03:37:12.120
muscles that we have in thighs, but the skin on

812
03:37:12.200 --> 03:37:17.639
the outside of the thighs, as in the outside of

813
03:37:17.680 --> 03:37:26.200
all of our body can be very sensitive, sensitive to

814
03:37:26.280 --> 03:37:42.319
the touch, sensitive to temperature. And inside your thighs the bones,

815
03:37:42.639 --> 03:37:47.120
there's the muscle, there's the blood, vessels, the ar trees,

816
03:37:48.879 --> 03:37:56.920
all this stuff that's inside your thighs. And I guess

817
03:37:56.959 --> 03:38:01.239
sometimes it'd be nice if you could actually your fingers

818
03:38:02.200 --> 03:38:08.200
inside your thighs and a message, so you can message

819
03:38:08.239 --> 03:38:11.440
on the outside, of course, but to be able to

820
03:38:11.440 --> 03:38:14.719
get deep into the muscles, and to be able to

821
03:38:14.760 --> 03:38:21.079
just massage inside your thighs, message in the bones of

822
03:38:21.200 --> 03:38:29.280
your leg massage in all the veins and just gently

823
03:38:32.040 --> 03:38:41.680
healing your thighs, and you could move down message and

824
03:38:41.719 --> 03:38:47.360
inside your knees, just message in those bones, but with

825
03:38:47.639 --> 03:38:54.840
healing fingertips, spreading that healing energy deep into the joints

826
03:38:56.239 --> 03:39:04.319
of your knees. Of course, there's the back of your

827
03:39:05.399 --> 03:39:10.159
your knee, you know, the inside crease where your knee is.

828
03:39:11.719 --> 03:39:17.280
It's a very sensitive area. Very it feels very nice

829
03:39:17.319 --> 03:39:21.920
when you stroke it. That might be because it's an

830
03:39:21.959 --> 03:39:27.280
area that's not really touched very often. It's almost like

831
03:39:27.319 --> 03:39:33.959
a hidden part, that crease in your legs. It's almost

832
03:39:36.280 --> 03:39:40.840
like a part that has a sensitivity, which is a

833
03:39:40.879 --> 03:39:51.920
little bit different. Of course, it's protected by your legs,

834
03:39:59.159 --> 03:40:02.920
so you can imagine and putting your fingers into that

835
03:40:03.079 --> 03:40:12.479
crease in your legs, that fold in between your legs.

836
03:40:13.159 --> 03:40:17.799
You can just message with your fingertips, letting your fingertips

837
03:40:17.879 --> 03:40:28.479
going inside, massage in the muscle tissue. You can of

838
03:40:28.479 --> 03:40:37.079
course feel the bones of your knees heading through your fingertips.

839
03:40:42.959 --> 03:40:48.319
And then as you go down to your calf muscles.

840
03:40:48.680 --> 03:40:50.479
Now that's the part I'd like to be able to

841
03:40:51.200 --> 03:40:58.600
really put my fingertips deep inside my calf muscles, massage

842
03:40:58.680 --> 03:41:07.799
in every single tissue of that muscle, healing every part,

843
03:41:13.719 --> 03:41:20.040
and then doing the same for my shins, massaging and

844
03:41:20.680 --> 03:41:27.680
gently stroking the bones, gently stroking them, healing in a

845
03:41:27.760 --> 03:41:35.000
loving way, because they deserve to be treated as the

846
03:41:35.040 --> 03:41:39.000
precious bones that they are, because our legs are so

847
03:41:39.200 --> 03:41:42.760
precious as in all the other parts of our body,

848
03:41:45.239 --> 03:41:59.239
and more precious of anyture on the planet. When you

849
03:41:59.399 --> 03:42:11.600
start to think about your legs in this way, it

850
03:42:11.680 --> 03:42:21.399
can change your perspective. It might sound a bit a

851
03:42:21.440 --> 03:42:26.719
bit silly to start with the idea of having love

852
03:42:27.239 --> 03:42:36.639
for your legs, showing appreciation for your thighs, wanting to

853
03:42:36.680 --> 03:42:42.520
be able to put your hands in your thighs and

854
03:42:42.719 --> 03:42:49.159
massage the muscles and the bones, and to get your

855
03:42:49.200 --> 03:42:57.879
fingers deep in there, releasing all tension. Just to show

856
03:42:59.559 --> 03:43:07.000
how much you care about your legs, how what you

857
03:43:07.079 --> 03:43:15.680
care for what your legs do for you regularly, your knees,

858
03:43:15.920 --> 03:43:28.760
your calves, your ankles, the strength of your ankles, considering

859
03:43:28.920 --> 03:43:33.479
how thin they are compared to the rest of your legs,

860
03:43:33.600 --> 03:43:47.319
especially your thighs. Yeah, they're so strong, so flexible, absolutely

861
03:43:47.559 --> 03:43:59.360
amazing things. Your ankles are truly a gift because of

862
03:43:59.399 --> 03:44:10.680
what they do for you, supporting all that weight, regardless

863
03:44:10.760 --> 03:44:14.799
of how what weight you are, even if you only

864
03:44:15.159 --> 03:44:20.000
ate stone, it's still a lot of weight for these

865
03:44:20.360 --> 03:44:28.040
little ankles. Now, I'm a lot heavier than eight stone

866
03:44:28.440 --> 03:44:37.639
double down, yet my ankles support my body all the time.

867
03:44:41.360 --> 03:44:44.360
Although they do give off a sigh of relief when

868
03:44:44.399 --> 03:44:49.479
I sit down. That's in fact, my whole legs do.

869
03:44:53.159 --> 03:45:00.799
My feet feet also go, my toes clap so happy.

870
03:45:20.319 --> 03:45:30.000
Your legs really are amazing. And I know that about

871
03:45:30.440 --> 03:45:36.280
talking about your legs is probably possibly among the most

872
03:45:37.200 --> 03:45:44.760
most boring things I've ever heard anyone say. Possibly you're

873
03:45:44.840 --> 03:45:51.840
boring or not. Everything I said is true. Your legs

874
03:45:52.319 --> 03:46:12.360
are amazing. Your legs deserve not just respect, they deserve

875
03:46:12.440 --> 03:46:24.920
to relax deeply. They deserve to take some time out

876
03:46:25.399 --> 03:46:49.319
of the day to just let go completely. Your legs

877
03:46:54.319 --> 03:47:07.600
really can relax. And because the legs are so such

878
03:47:07.639 --> 03:47:12.200
a most, you know, very important part of your body.

879
03:47:13.440 --> 03:47:16.079
When you relax your legs, the rest of your body

880
03:47:16.719 --> 03:47:35.479
also naturally follows in that journey of comfort. I can

881
03:47:35.559 --> 03:47:40.559
feel it in my hips. My hips feel really loose,

882
03:47:43.799 --> 03:47:48.159
and also in my lower back as well. My lower

883
03:47:48.200 --> 03:47:53.760
back really feels it feels stretched, even though I'm just

884
03:47:53.840 --> 03:48:00.760
sitting in a chair and there's no stretchings I'm aware

885
03:48:00.799 --> 03:48:04.120
that I'm doing. It's almost as if the muscles are

886
03:48:04.200 --> 03:48:08.879
just relaxed so much that there is a natural stretch

887
03:48:10.280 --> 03:48:32.760
as the tension has reduced a lot. And I'm now

888
03:48:32.799 --> 03:48:40.159
going to count down from ten down to one, and

889
03:48:40.239 --> 03:49:09.479
you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

890
03:49:14.040 --> 03:49:42.120
four three two one relax. So I'm just going to

891
03:49:42.200 --> 03:49:47.639
count down for five down to one. And as a countdown,

892
03:49:48.879 --> 03:49:53.920
if you just focus on the numbers, just the numbers

893
03:49:55.280 --> 03:50:04.319
counting down, and notice how you feel in this moment

894
03:50:06.040 --> 03:50:10.479
as you hear the numbers counting down, knowing that those

895
03:50:10.600 --> 03:50:23.680
numbers counting down represent you feeling calmer, not just in

896
03:50:23.719 --> 03:50:32.120
your body, but also relaxing your mind. I just notice

897
03:50:32.159 --> 03:50:38.200
how you feel. There's nothing to do, there's nothing to say,

898
03:50:38.879 --> 03:50:56.040
there's nothing to think about, starting with number five, four,

899
03:51:05.440 --> 03:51:41.239
three two one. Now, as you notice the gradual letting

900
03:51:41.319 --> 03:51:49.840
go of the tension in your body, you may also

901
03:51:50.360 --> 03:51:55.879
begin to notice and be aware of how your mind

902
03:51:56.959 --> 03:52:04.959
is starting to slow down. This is just a natural

903
03:52:05.680 --> 03:52:13.680
thing that happens. It's not really a special procedure. It's

904
03:52:13.760 --> 03:52:19.120
just natural because as your body relaxes, your mind also

905
03:52:19.799 --> 03:52:24.799
starts to relax, and the more your mind relaxes, the

906
03:52:24.799 --> 03:52:30.280
more your body relaxes. It's just a continuous circle of relaxation.

907
03:52:36.280 --> 03:52:43.239
And there is that calmness that comes from relative quietness.

908
03:52:44.639 --> 03:52:49.559
You know, even even if there's background sounds either your

909
03:52:49.719 --> 03:52:57.159
side or mind, it's still going to be quite calm.

910
03:52:57.920 --> 03:53:00.600
You know, you haven't got the television on, there's no

911
03:53:00.879 --> 03:53:05.120
music in the background, unless you're listening to the recording

912
03:53:05.159 --> 03:53:12.600
with music. Of course, you're very likely not going to

913
03:53:12.639 --> 03:53:15.719
be sitting in a room with other people. Of course

914
03:53:15.760 --> 03:53:20.319
you might be, but generally it's more ideal if you

915
03:53:20.360 --> 03:53:31.319
can do this on your own, so no distractions, and

916
03:53:31.360 --> 03:53:46.559
when you stop thinking about stuff, relaxation automatically rises, a

917
03:53:46.719 --> 03:53:57.440
sense of comfort starts to grow, and without trying to

918
03:53:57.479 --> 03:54:08.440
build it up into something fantastical or something magical, this

919
03:54:08.600 --> 03:54:18.879
is just a natural process, something that's easy to accomplish.

920
03:54:21.360 --> 03:54:28.840
In fact, it's almost the sense of relaxing completely happens

921
03:54:28.879 --> 03:54:33.719
really when you put no effort into it. It's not

922
03:54:33.799 --> 03:54:42.360
something that you can really force. It's something that happens naturally.

923
03:54:45.280 --> 03:54:52.600
And part of the process of this recording and others

924
03:54:54.159 --> 03:55:05.760
is simply two allow you to take advantage of this space,

925
03:55:08.399 --> 03:55:21.399
this time, to just let go, to just be here,

926
03:55:22.840 --> 03:55:35.760
to be in tune with how you feel, yet with

927
03:55:36.440 --> 03:55:48.319
the intention of wanting to relax deeply and maybe even

928
03:55:49.959 --> 03:55:54.440
to fall asleep, depending on what it is that you

929
03:55:55.479 --> 03:56:08.600
wish for yourself in this moment. As we know, relaxing

930
03:56:10.280 --> 03:56:18.440
is the majority of the process of falling asleep. The

931
03:56:18.479 --> 03:56:22.639
actual falling asleep part is the tiny bit at the end.

932
03:56:25.959 --> 03:56:40.680
The deeper relaxed you become, the easier you find yourself drifting.

933
03:56:50.239 --> 03:56:56.879
You can also if you choose stay focused on my

934
03:56:57.040 --> 03:57:25.120
voice and really enjoy the process of gradually relaxing each

935
03:57:25.559 --> 03:57:52.159
muscle in your body effortlessly and just observing the sensation

936
03:57:57.399 --> 03:58:13.120
of letting go completely. This time, I'm going to count

937
03:58:13.159 --> 03:58:23.239
from six down to one, and you can notice your

938
03:58:23.399 --> 03:58:33.760
mind calming down more with each number that you hear

939
03:58:34.079 --> 04:01:42.920
me say, naturally, feeling calm and slow and peaceful. Six, five, four, three, two, one,

940
04:01:43.520 --> 04:01:53.120
being aware of how your mind to slow right down,

941
04:01:56.360 --> 04:02:19.760
sinking deeply into relaxation. And as you focus on your mind,

942
04:02:20.040 --> 04:02:32.559
you may notice that there are some thoughts still there,

943
04:02:32.559 --> 04:02:42.120
maybe some stubborn thoughts that for some reason perhaps need

944
04:02:42.200 --> 04:02:57.440
your attention. That's what you can do is send love

945
04:02:57.639 --> 04:03:11.280
to those thoughts. Sprinkle those thoughts with love like all

946
04:03:11.399 --> 04:03:17.079
petals from a flower. Just sprinkle it over them, petals

947
04:03:17.120 --> 04:03:24.360
filled with love towards those thoughts, to let those thoughts

948
04:03:24.559 --> 04:03:31.399
know that you're not abandoned in them. You just need them.

949
04:03:32.600 --> 04:03:43.719
You require them to just calm down, slow down, quiet

950
04:03:44.040 --> 04:03:59.440
down for now. So as you focus on those remaining

951
04:03:59.559 --> 04:04:04.879
thoughts as we count down this time from seven down

952
04:04:04.920 --> 04:04:14.040
to one. With each number, just imagine sprinkling those flower

953
04:04:14.120 --> 04:04:33.239
petals of love kindness, gratitude over those thoughts, which will

954
04:04:33.239 --> 04:04:43.239
allow them to just melt away and relax deeply. With

955
04:04:43.399 --> 04:04:57.639
every number, those thoughts will become more and more relaxed.

956
04:05:03.200 --> 04:07:33.559
Starting with number seven, six, five, four, three, two, one,

957
04:07:34.200 --> 04:07:51.239
I need in now. Notice how relaxed your feeling in

958
04:07:51.399 --> 04:08:13.000
your body. We're going to focus on your hands, because

959
04:08:13.079 --> 04:08:19.319
the more relaxed your hands are, the more relaxed your

960
04:08:19.399 --> 04:08:40.840
body and mind are. And you focus on your hands

961
04:08:41.639 --> 04:08:51.799
and your fingers, there's nothing needed to be done. There's

962
04:08:51.840 --> 04:08:56.760
no clenching of fists or tents in the fingers or

963
04:08:56.799 --> 04:09:10.440
anything like that. H it's just noticing and focusing on

964
04:09:10.479 --> 04:09:38.799
your hands, noticing how they feel. Because the more relaxed

965
04:09:39.120 --> 04:09:48.840
your hands feel, the calmer your mind feels, and the

966
04:09:49.159 --> 04:09:57.239
more comfort you feel throughout your body.

967
04:10:02.360 --> 04:10:32.879
And you may have already noticed your mind is starting

968
04:10:36.479 --> 04:10:38.120
to dressed.

969
04:10:51.040 --> 04:11:05.319
Like him, just on your hands and fingers, allowing them

970
04:11:06.360 --> 04:11:19.840
to experience a real deepening of that relaxation in your

971
04:11:19.959 --> 04:11:38.440
hands and fingers, more and more relaxed. With each number

972
04:11:46.319 --> 04:11:58.799
from eight down to one, you can almost feel that

973
04:11:59.559 --> 04:12:09.639
he is and relaxing energy spreading into your hands and fingers,

974
04:12:12.840 --> 04:12:34.319
becoming year more relaxing with each number you hear, going

975
04:12:34.440 --> 04:12:54.760
down from eight down to one, drifting, drifting again, starting

976
04:12:55.040 --> 04:16:54.799
with number eight, seven, six, five, four, three, two, just

977
04:16:55.000 --> 04:17:04.200
being here now, nothing to think about, nothing to do,

978
04:17:05.639 --> 04:17:19.600
nothing to say, and everything just feels calmer. And this

979
04:17:19.840 --> 04:17:27.559
is your natural state of being. This is how you

980
04:17:27.719 --> 04:17:34.680
just normally feel when you take away all that other

981
04:17:35.040 --> 04:17:42.159
stuff that we add, you know, things like stress and

982
04:17:42.200 --> 04:17:58.440
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

983
04:18:00.600 --> 04:18:04.600
You take that away, which is what we do. What

984
04:18:04.639 --> 04:18:17.239
we do now you're left with a real sense of

985
04:18:17.959 --> 04:18:30.360
peacefulness which comes to you very quickly, because ultimately it's

986
04:18:30.559 --> 04:18:44.079
just a feeling, a feeling of comfort. It's almost as

987
04:18:44.079 --> 04:18:48.239
if you've gone inside yourself and you've found a special

988
04:18:48.319 --> 04:19:02.040
place where everything is peaceful, a place where you can

989
04:19:02.120 --> 04:19:12.760
feel relaxed and your natural sense of comfort, a place

990
04:19:12.799 --> 04:19:21.760
where you can be you, where you can accept yourself

991
04:19:22.600 --> 04:19:27.719
for who you are, a place where you're not trying

992
04:19:27.760 --> 04:19:39.799
to please anybody else ever, a place where you can

993
04:19:39.840 --> 04:19:48.639
actually not just love yourself, but in some ways more importantly,

994
04:19:49.200 --> 04:20:06.319
you can like yourself appreciate who you are. That sense

995
04:20:06.399 --> 04:20:20.079
of gratitude is in the air all around you. That's

996
04:20:20.159 --> 04:20:28.639
also a place where you can actually feel the healing

997
04:20:29.079 --> 04:20:44.000
energy soaking into your body. Healing energy soaking into your body,

998
04:20:48.879 --> 04:20:57.879
and that healing energy spreads through your veins, traveling to

999
04:20:58.200 --> 04:21:10.239
each and every single part of your body, and you

1000
04:21:10.360 --> 04:21:17.399
start to realize that actually, that healing energy, it's not

1001
04:21:17.600 --> 04:21:25.079
just entered into your brain, it's become part of your brain,

1002
04:21:30.000 --> 04:21:41.200
and that spinal fluid is now mixed with healing energy,

1003
04:21:41.920 --> 04:21:48.200
not just allowing you to feel so much more relaxed

1004
04:21:50.239 --> 04:22:02.280
and healthy in this moment, but also you start to

1005
04:22:02.399 --> 04:22:11.799
realize to actually, what's happening now with that healing, relaxing

1006
04:22:12.879 --> 04:22:25.079
energy spreading through your body is actually changing your life.

1007
04:22:25.920 --> 04:22:31.200
It's actually changing the way you're going to feel not

1008
04:22:31.319 --> 04:22:38.719
just now, but tomorrow and the next day. As your

1009
04:22:38.799 --> 04:22:46.959
health improves, not just your physical health, but your mental health.

1010
04:22:50.840 --> 04:22:56.159
Things that used to bother you in the past, for

1011
04:22:56.159 --> 04:23:02.200
some reason, no longer have the effect that they used

1012
04:23:02.280 --> 04:23:16.559
to because something has changed deep within you. Maybe things

1013
04:23:16.840 --> 04:23:26.520
that used to cause you to feel anger no longer

1014
04:23:26.879 --> 04:23:36.559
have that power to control you the way they seem

1015
04:23:36.680 --> 04:23:45.559
to be able to before. As you realize that you're

1016
04:23:45.639 --> 04:23:58.360
the one who decides what affects you. You're the one

1017
04:23:58.959 --> 04:24:09.479
who decides to feel relaxed and calm when you choose

1018
04:24:12.959 --> 04:24:27.479
to enjoy noticing these natural developments of healing, continuing to

1019
04:24:27.639 --> 04:24:42.079
grow and improve your life day by day, including of course,

1020
04:24:42.159 --> 04:24:59.600
your ability to relax so much easier and sleeping is

1021
04:24:59.639 --> 04:25:10.079
the most natural thing in the world to you, because

1022
04:25:10.280 --> 04:25:17.520
falling asleep is something that you've done so many times

1023
04:25:19.200 --> 04:25:26.159
in your life, and you know that you were born,

1024
04:25:26.319 --> 04:25:33.000
as we all were, with the ability to fall asleep naturally.

1025
04:25:37.159 --> 04:25:47.920
We were born with that ability to just drift off

1026
04:25:48.639 --> 04:26:01.799
into a deep, healing sleep. Even when we're kids, sometimes

1027
04:26:01.840 --> 04:26:06.280
we'll fall asleep when we don't even want to try

1028
04:26:06.319 --> 04:26:10.639
to tell you stay awake. Maybe it's a birthday in

1029
04:26:10.680 --> 04:26:14.840
the morning, or it's Christmas or holiday or something we

1030
04:26:14.959 --> 04:26:17.440
look forward to. We don't want to go to sleep.

1031
04:26:19.639 --> 04:26:24.680
But the more we want to stay awake, the more

1032
04:26:24.840 --> 04:26:33.200
we just start to drift. And the more you fight drifting,

1033
04:26:33.879 --> 04:26:36.719
the more you try to stop yourself and drift in asleep,

1034
04:26:38.840 --> 04:26:49.920
the deeper and stronger that drifting becomes. Because we're born

1035
04:26:50.920 --> 04:26:56.760
not just with the need to relax deeply and to

1036
04:26:56.920 --> 04:27:06.799
naturally fall asleep, but it's our birthright. It's part of

1037
04:27:06.879 --> 04:27:18.559
our DNA, and sometimes as we get older in life,

1038
04:27:18.840 --> 04:27:32.440
perhaps at times we have forgotten that relaxing completely. It's

1039
04:27:32.520 --> 04:27:56.239
not only a wonderfully pleasant experience, it's also really easy.

1040
04:27:57.000 --> 04:28:04.520
It's very very easy to let go, because that's all

1041
04:28:04.559 --> 04:28:19.000
it is. It's just deciding to let go. And when

1042
04:28:19.079 --> 04:28:26.879
you press the play button on my recordings, you have

1043
04:28:27.079 --> 04:28:37.719
given permission for my voice to relax you. When you

1044
04:28:37.799 --> 04:28:43.000
press that play button, you have given me permission for

1045
04:28:43.159 --> 04:28:57.319
my words to affect you in a positive, only a

1046
04:28:57.399 --> 04:29:18.760
positive way, opening up your mind to useful and healing

1047
04:29:20.280 --> 04:29:36.399
suggestions that can have such an amazing effect on how

1048
04:29:36.479 --> 04:29:48.600
you feel right now, as well as those changes that

1049
04:29:48.879 --> 04:29:58.920
continue long after the recording ends. Those changes within you

1050
04:30:01.760 --> 04:30:15.000
to continue to flourish and grow, transforming your life in

1051
04:30:15.040 --> 04:30:27.079
a positive, beautiful way, allowing you to move forward in

1052
04:30:27.120 --> 04:30:33.680
your life in the direction that you choose for yourself.

1053
04:30:42.719 --> 04:30:54.799
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1054
04:31:02.520 --> 04:31:16.520
just feels so nice. It's such a healthy place to be,

1055
04:31:24.360 --> 04:31:38.159
and that positivity grows within you each and every day.

1056
04:31:41.239 --> 04:31:51.040
Moving forward, you're going to find that you're more relaxed

1057
04:31:53.360 --> 04:32:05.719
physically and in your mind is more relaxed. And it's

1058
04:32:05.760 --> 04:32:11.360
not that you're thinking slower, it's just that your mind

1059
04:32:11.440 --> 04:32:23.319
will be less clogged up with unnecessary negativity because from

1060
04:32:23.399 --> 04:32:33.680
now on, your mind rejects negativity. From now on, you're

1061
04:32:33.719 --> 04:32:44.600
going to start noticing when negativity arises, and you can

1062
04:32:44.719 --> 04:32:58.719
just say stop, stop, and that negativity will turn around

1063
04:32:59.280 --> 04:33:18.720
and leave you alone. Stop and that negativity would disappear.

1064
04:33:26.799 --> 04:33:33.319
And as you notice that you feel way more relaxed

1065
04:33:34.720 --> 04:33:50.119
than you probably expected, you can now congratulate yourself because

1066
04:33:50.279 --> 04:33:56.680
you're the person that has done this. You are the

1067
04:33:56.799 --> 04:34:01.919
one that has opened your mind up to the simple

1068
04:34:02.080 --> 04:34:10.040
facts that you can feel more relaxed in your body

1069
04:34:10.680 --> 04:34:19.959
and in your mind. You've opened your mind up to

1070
04:34:22.279 --> 04:34:28.919
the birthright of being able to just fall asleep easily

1071
04:34:29.919 --> 04:34:44.000
when you choose. And that's a nice feeling. Don't you

1072
04:34:44.040 --> 04:34:55.639
think it feels nice? Doesn't it? To feel calm? All

1073
04:34:55.680 --> 04:35:00.319
that healing energy is spreading through your body in your

1074
04:35:00.400 --> 04:35:16.159
mind to spend time in a special place where negativity

1075
04:35:17.639 --> 04:35:30.560
can no longer enter. Negativity is banned. It's bad, it's

1076
04:35:30.639 --> 04:35:37.319
not allowed entry. Doesn't it doesn't, This doesn't deserve to

1077
04:35:37.360 --> 04:35:45.479
be here. It doesn't belong here. Negativity has no place

1078
04:35:46.479 --> 04:36:00.119
in your life, which makes room for more come that,

1079
04:36:02.200 --> 04:36:32.159
more heathing, more relaxation, more peace. It feels nice, doesn't it,

1080
04:36:32.599 --> 04:36:56.119
Just the let go with everything. I'm gonna count down

1081
04:36:56.240 --> 04:37:04.959
now from twenty down to one. You can continue to relax.

1082
04:37:07.119 --> 04:37:18.680
If you choose, you can drift to sleep. With every

1083
04:37:18.840 --> 04:37:30.520
number you hear me say, you can fell twice as relaxed,

1084
04:37:33.520 --> 04:37:37.759
or if you choose, you can feel twice as sleeping

1085
04:37:44.560 --> 04:38:59.880
now twenty voineighteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two,

1086
04:39:00.119 --> 04:40:38.639
Well eleven ten, nine, eight, seven, six five. M Oh,

1087
04:40:39.279 --> 04:40:49.119
this is your time to just take a break, your

1088
04:40:49.240 --> 04:40:59.959
time to relax, to allow your mind to slow down,

1089
04:41:08.639 --> 04:41:22.759
to give yourself permission to take a break from everything

1090
04:41:27.560 --> 04:41:31.959
en you. You're the only person that can make that decision.

1091
04:41:34.799 --> 04:41:37.560
You're the only person that can actually tell your mind

1092
04:41:42.319 --> 04:42:06.680
to just relax, to just take some time off so

1093
04:42:06.720 --> 04:42:11.639
that you can focus on your body, getting in touch

1094
04:42:11.880 --> 04:42:26.759
with how you feel physically and in the process of

1095
04:42:29.360 --> 04:42:34.159
this body scan where you focus on different parts of

1096
04:42:34.200 --> 04:42:45.000
your body, those parts that you focus on and observe

1097
04:42:47.959 --> 04:42:56.319
even though you're not purposely requesting for those parts of

1098
04:42:56.360 --> 04:43:03.919
your body to relax. It's kind of expected, you expect

1099
04:43:05.240 --> 04:43:12.959
when you listen to my voice to feel more relaxed naturally,

1100
04:43:18.439 --> 04:43:26.919
because when you're listening to me, your attention is focused

1101
04:43:28.599 --> 04:43:39.799
on my words, and as my words guide you to

1102
04:43:39.959 --> 04:43:52.360
focus on those parts of your body, your focus increases,

1103
04:43:59.439 --> 04:44:16.840
which actually calms your mind. And when your mind calms down,

1104
04:44:20.680 --> 04:44:42.799
your body relaxes. And when your body calms down, your

1105
04:44:42.880 --> 04:44:59.759
mind relaxes. And even though we've not really started the

1106
04:44:59.799 --> 04:45:08.360
first f because on your body, you can already feel

1107
04:45:11.720 --> 04:45:25.720
that healing energy spreading through your body, pushing out stress

1108
04:45:26.599 --> 04:45:37.959
and tension, healing all the parts of your body, including

1109
04:45:38.040 --> 04:45:45.759
your skin, your bones, your blood, all of your organs

1110
04:45:45.799 --> 04:45:51.520
inside your body, all of the muscles, all of the fat,

1111
04:45:53.360 --> 04:46:01.360
all of everything, every hair on your body is filled

1112
04:46:01.439 --> 04:46:17.439
with that healing energy. And when your brain fills with

1113
04:46:17.479 --> 04:46:35.599
that healing energy, the feeling of comfort and relaxation increases,

1114
04:46:43.000 --> 04:47:00.639
deeply increases in a way that your mind starts to

1115
04:47:00.840 --> 04:47:17.080
feel perhaps bit drowsy because it's not needed, and it

1116
04:47:17.200 --> 04:47:36.360
may start to drift if that's what's needed. So, if

1117
04:47:36.400 --> 04:47:42.439
you're listening to this and what you need is deep relaxation,

1118
04:47:43.159 --> 04:47:49.439
that's what you'll get. If what you need is to

1119
04:47:49.639 --> 04:47:59.119
fall asleep naturally and easily as your mind drifts, that's

1120
04:47:59.319 --> 04:48:13.159
also what will happened. Because by pressing that play button

1121
04:48:14.040 --> 04:48:19.080
on the podcast and listening to me, you give permission

1122
04:48:20.919 --> 04:48:31.520
for your body and your mind. In fact, you give

1123
04:48:31.599 --> 04:48:36.560
the command to your body and your mind to relax

1124
04:48:40.279 --> 04:48:49.240
deeply and to drift off to sleep if that's what

1125
04:48:49.439 --> 04:49:05.400
you want or need. And as I focus on the

1126
04:49:05.479 --> 04:49:17.080
different parts of your body, you may start to just drift.

1127
04:49:20.919 --> 04:49:24.880
And then you come back again and you hear me talking,

1128
04:49:25.159 --> 04:49:33.599
and I'm focusing on a different part of your body,

1129
04:49:34.279 --> 04:49:44.040
and you may find yourself drifting. You don't realize you're

1130
04:49:44.119 --> 04:49:52.360
drifting until you stop drifting and you're alert again to

1131
04:49:52.479 --> 04:49:58.479
my voice focusing on a different part of your body.

1132
04:49:59.639 --> 04:50:09.639
Start wants to relax even deeper, because that drifting is

1133
04:50:09.720 --> 04:50:22.159
basically you already in the sleep zone. And the more

1134
04:50:22.240 --> 04:50:27.959
you drift, the longer you drift, and the longer you drift,

1135
04:50:31.080 --> 04:50:43.200
eventually that drifting continues into sleep, and that's the last

1136
04:50:43.319 --> 04:50:52.599
you remember until you wake up in your own time

1137
04:50:53.880 --> 04:50:58.400
when you experience the right amount of sleep for you.

1138
04:51:02.360 --> 04:51:07.240
Because when you do, and if you do fall asleep,

1139
04:51:07.439 --> 04:51:34.680
it's extremely pleasant. So relaxing, so deep healing sleep. I'm

1140
04:51:34.680 --> 04:51:42.159
going to feel so nice to relax into your own

1141
04:51:42.279 --> 04:51:51.560
body and mind as you feel that healing energy is

1142
04:51:51.720 --> 04:52:07.159
spreading through you. Relaxing use so deeply. Relaxing is so

1143
04:52:07.159 --> 04:52:22.040
so deeply. As we start to focus on your eyes,

1144
04:52:29.919 --> 04:53:16.599
moving down to your jaw, down to your neck, your shoulders, arms, hands, fingers,

1145
04:53:23.959 --> 04:53:56.680
your chest and stomach, your back, your spine, your hips,

1146
04:54:03.919 --> 04:54:45.159
your legs, your feet, your toes, and the feeling iseings

1147
04:54:45.680 --> 04:54:58.759
spreading and growing inside your body, feeling you up. Now

1148
04:55:01.360 --> 04:55:11.479
let's focus again on parts of your body, focusing this

1149
04:55:11.720 --> 04:55:22.520
time on your forehead. Now on your mouth, your lips,

1150
04:55:24.479 --> 04:55:43.680
your tongue, the whole of your mouth. Focus in on

1151
04:55:43.720 --> 04:55:54.000
your fingers. Maybe you could move your fingers a little bit.

1152
04:55:54.319 --> 04:56:09.799
You can focus on each one individually, both hands and

1153
04:56:09.880 --> 04:56:12.799
even though if you focus on both of your hands

1154
04:56:13.680 --> 04:56:23.680
now they almost seemed to just melt into one. Where

1155
04:56:23.840 --> 04:56:28.919
is your right hand? Start in your left hand end

1156
04:56:31.119 --> 04:56:43.279
almost as if just mixed together. Now focusing on your knees,

1157
04:56:49.119 --> 04:57:12.240
just noticing how your knees fell. Now focusing on your elbows,

1158
04:57:14.880 --> 04:57:29.720
Focusing on both of your elbows. Just observing the feeling

1159
04:57:30.000 --> 04:58:01.959
of your elbows now focusing, observing the back of your neck,

1160
04:58:11.880 --> 04:58:49.639
feeding the energy on the back of your neck, Observing

1161
04:58:51.880 --> 04:59:11.240
your ankles, being aware of physical sensations in your ankles,

1162
05:00:11.279 --> 05:00:30.360
Noticing now your toes on both of your feet, being

1163
05:00:30.439 --> 05:01:15.439
aware how your toes feel right now, m not toice sin,

1164
05:01:25.639 --> 05:01:56.919
how your entire body feels, noticing your mind feels now,

1165
05:02:14.720 --> 05:02:57.400
letting go, letting go, letting go everything, letting go, letting go,

1166
05:03:05.080 --> 05:03:32.639
letting go everything everything. I'm going to start now, and

1167
05:03:32.880 --> 05:03:34.639
I would like you just, first of all, just to

1168
05:03:34.799 --> 05:03:42.759
see yourself lying down on that message table, lying on

1169
05:03:42.799 --> 05:03:47.840
your front. Your head is supported, your arms are supported,

1170
05:03:52.319 --> 05:03:58.599
and you feel comfortable and breathing. It's really easy, and

1171
05:03:58.720 --> 05:04:05.639
you feel you feel confident in how you look as well.

1172
05:04:05.680 --> 05:04:10.680
So there's none of that issue of body problems or shyness,

1173
05:04:11.200 --> 05:04:19.360
because I'm a professional and this is a therapy session,

1174
05:04:20.159 --> 05:04:28.240
so none of that stuff matters whatsoever. This is about you.

1175
05:04:30.959 --> 05:04:36.840
This is about how you feel and how you can

1176
05:04:38.200 --> 05:04:44.000
enjoy that sense of comfort and relaxation that comes from

1177
05:04:45.200 --> 05:04:50.959
letting go and allowing my hands, that my fingers to

1178
05:04:51.000 --> 05:05:02.439
relax you by a message your body. So I want

1179
05:05:02.439 --> 05:05:07.439
to start off just by placing my hands on the

1180
05:05:07.479 --> 05:05:12.000
back of your head, just gently, just so you can

1181
05:05:12.080 --> 05:05:20.799
feel what my hands feel like really on you, so

1182
05:05:20.959 --> 05:05:23.200
you can maybe feel the warmth of my hands on

1183
05:05:23.240 --> 05:05:28.639
the back of your head. And with my hands to

1184
05:05:28.680 --> 05:05:32.680
the side of your head, not pressing, but just holding

1185
05:05:32.799 --> 05:05:38.840
there very gently, maybe over your ears, and a little

1186
05:05:38.880 --> 05:05:43.080
bit on your face, just so you can feel my

1187
05:05:43.279 --> 05:05:58.319
hands so you can become accustomed to them. And now

1188
05:05:58.560 --> 05:06:00.400
put my hands on the back of your your head

1189
05:06:00.400 --> 05:06:07.880
again and gently let them slide down onto the back

1190
05:06:07.919 --> 05:06:25.400
of your neck. You can feel my hands gently stroking

1191
05:06:25.520 --> 05:06:32.040
the back of your neck to start with, just so

1192
05:06:32.119 --> 05:06:36.560
you can get used to the feeling with my hands

1193
05:06:36.560 --> 05:06:44.639
on your skin, get accustomed to realize that you're safe

1194
05:06:45.599 --> 05:06:54.360
and it's all good, it's all fine. And I'm going

1195
05:06:54.439 --> 05:06:58.639
to start gently massaging the muscles in the back of

1196
05:06:58.680 --> 05:07:14.560
your neck with both hands. Now, this is a very

1197
05:07:14.639 --> 05:07:22.759
trusting situation, really, because our next is so fragile and

1198
05:07:22.880 --> 05:07:27.040
to have someone have their hands around your neck in

1199
05:07:27.080 --> 05:07:32.400
that way can sometimes be problematic for people, which is

1200
05:07:32.439 --> 05:07:36.919
why massages are quite good, because it allows you to

1201
05:07:36.959 --> 05:07:51.319
relax and to get in touch with trust to feel

1202
05:07:51.360 --> 05:08:04.119
peaceful and calm. There's a massage the sides of your neck,

1203
05:08:04.799 --> 05:08:13.639
gently moving from the bottom of your neck. It would

1204
05:08:13.680 --> 05:08:16.360
be sort of near where your shoulders start, I guess,

1205
05:08:17.040 --> 05:08:23.520
all the way up to your jaw, your ears kind

1206
05:08:23.560 --> 05:08:29.279
of area that side of your neck. Of course, it's

1207
05:08:29.319 --> 05:08:44.599
a lot longer than the front of your neck. And

1208
05:08:44.680 --> 05:08:51.759
then massage in the back of your neck, especially that

1209
05:08:51.959 --> 05:09:01.360
area where perhaps we hold tension, and there's that area's message.

1210
05:09:01.759 --> 05:09:05.880
You can actually feel a sense of release in the

1211
05:09:05.919 --> 05:09:13.840
back of your neck and maybe you can breathe it

1212
05:09:13.880 --> 05:09:19.959
out as well. Notice how it feels. Notice how you feel.

1213
05:09:29.720 --> 05:09:33.400
Then moving down to that area between your neck and

1214
05:09:33.439 --> 05:09:43.599
your shoulders, that muscle area, starting to massage that area

1215
05:09:43.639 --> 05:09:48.000
on both sides. I mean, this would be the area

1216
05:09:48.080 --> 05:09:50.680
that a lot of people would message if they were

1217
05:09:50.680 --> 05:09:55.919
going to give you like a shoulder message. Even that's

1218
05:09:56.040 --> 05:09:59.479
not technically the shoulders, but it's all the muscles that

1219
05:09:59.599 --> 05:10:06.319
lead to shoulders from the neck and again that can

1220
05:10:06.360 --> 05:10:13.439
hold tension and stress. And when massaged sometimes a nice

1221
05:10:13.599 --> 05:10:21.319
deep message is useful, and you decide how deep that

1222
05:10:21.439 --> 05:10:38.759
message is and just allow my knuckles just to dig

1223
05:10:38.799 --> 05:10:47.159
in to get to those muscles and to really relaxed

1224
05:10:49.840 --> 05:11:07.200
all the time being firm yet gentle with you and

1225
05:11:07.479 --> 05:11:16.319
just stroking down the area to your actual shoulders, moving

1226
05:11:16.639 --> 05:11:25.840
to the muscles of your shoulders and maybe initially just

1227
05:11:27.319 --> 05:11:30.279
pulling up the shoulders a little bit off the table

1228
05:11:31.639 --> 05:11:33.560
just to give you a little bit of a stretch,

1229
05:11:35.319 --> 05:11:44.040
but very gently, and you've got the muscles at the

1230
05:11:44.080 --> 05:11:56.040
front of your shoulders, the sides and the back. Again,

1231
05:11:56.279 --> 05:12:00.200
this is a part that can really take quote a

1232
05:12:00.200 --> 05:12:08.439
bit of pressure, quite a bit of needing. If if

1233
05:12:08.479 --> 05:12:16.479
you wish to really release the tension to really get

1234
05:12:16.520 --> 05:12:23.159
into those muscles and can let your fingers in there.

1235
05:12:24.200 --> 05:12:30.279
They can feel really nice. Sometimes just being stroked gently

1236
05:12:31.279 --> 05:12:40.439
or being massaged quite strongly. It can all be beneficial

1237
05:12:42.000 --> 05:13:00.560
to the relaxation of the muscles in your shoulders and

1238
05:13:00.759 --> 05:13:10.479
move down your arms. We do one arm at a time,

1239
05:13:11.360 --> 05:13:20.439
starting with your right arm. What I do is I

1240
05:13:20.680 --> 05:13:24.880
just lift your arm up, just hold it to the

1241
05:13:25.000 --> 05:13:32.360
side of you, no ways still be attached, and I

1242
05:13:32.560 --> 05:13:47.200
just message the tops of your arms all the way

1243
05:13:47.240 --> 05:14:12.200
down to your forearms into your wrists, gently massaging that parts.

1244
05:14:14.759 --> 05:14:21.479
The softer part, which is the under part of the arm,

1245
05:14:21.520 --> 05:14:26.000
which leads to the crease in your elbow. The inside

1246
05:14:26.680 --> 05:14:41.560
it's much more sensitive skin. Sometimes just having that stroked

1247
05:14:44.400 --> 05:15:01.240
feel really nice, pleasurable and relaxing. Now moving down to

1248
05:15:01.319 --> 05:15:13.680
your right hand, just holding your hand in both of

1249
05:15:13.759 --> 05:15:23.479
my hands, just pressing gently on the back of your

1250
05:15:23.560 --> 05:15:34.360
hand and stretching your fingers ever so lightly at the

1251
05:15:34.400 --> 05:15:49.360
same time, pressing down and massaging each finger, and then

1252
05:15:49.560 --> 05:16:00.680
starting to massage the palms of the hand, turning the

1253
05:16:00.880 --> 05:16:12.240
hand gently, stretching it gently, and actually having your handheld

1254
05:16:13.279 --> 05:16:20.159
can really be an emotional experience sometimes even if it

1255
05:16:20.319 --> 05:16:25.040
is a stranger. So when you don't know very well,

1256
05:16:25.959 --> 05:16:32.400
like a massage person or a therapist, maybe because it's

1257
05:16:32.560 --> 05:16:52.200
intimate and you can feel nice, you can feel safe.

1258
05:16:53.279 --> 05:16:56.240
And as I put that right arm back down where

1259
05:16:56.240 --> 05:17:07.799
it was, gonna do the same with your left arm

1260
05:17:07.840 --> 05:17:17.919
exactly the same, massage in the muscles in your arm

1261
05:17:18.119 --> 05:17:26.200
all the way down do you rest stroking the inside

1262
05:17:26.319 --> 05:17:35.759
of your arm, just being gentle or as firm as

1263
05:17:35.919 --> 05:17:55.919
you require, and then massaging your left hand, stretching the

1264
05:17:56.080 --> 05:18:05.279
fingers gently, massage in the palm of your left hand,

1265
05:18:17.159 --> 05:18:45.279
and you feel so so relaxing, so comforting, and I

1266
05:18:45.439 --> 05:18:57.639
just wrest your left arm back down. Start to message

1267
05:18:58.080 --> 05:19:07.880
your back, the biggest part of your body, starting at

1268
05:19:07.919 --> 05:19:15.000
the top, starting again where we already have been, the

1269
05:19:15.040 --> 05:19:20.000
area at the top in between your shoulders, near your neck.

1270
05:19:21.720 --> 05:19:26.200
Going back the massage in that area again, but this

1271
05:19:26.520 --> 05:19:40.119
time moving downwards, taking a downward stroke to the middle

1272
05:19:40.119 --> 05:19:47.599
of your back, working from the outside inwards. It's a

1273
05:19:47.720 --> 05:19:55.159
massage in the your back, but the the outsides of

1274
05:19:55.240 --> 05:20:05.919
your back hearts, where your arms would maybe rest against,

1275
05:20:13.000 --> 05:20:18.479
almost the part that connects your front to your back.

1276
05:20:28.040 --> 05:20:36.840
Just messaging down firmly but gently, as firm as you want,

1277
05:20:40.240 --> 05:20:44.240
moving down, and then moving across a little bed and

1278
05:20:44.400 --> 05:20:50.119
moving all the way down again, be very gentle yet

1279
05:20:50.400 --> 05:21:02.279
firm as you choose. Eventually we get to the spine.

1280
05:21:02.520 --> 05:21:06.279
We can message the muscles and either side of your

1281
05:21:06.319 --> 05:21:10.240
spine from the top of your neck all the way

1282
05:21:10.360 --> 05:21:21.479
down to your lower back. We can do that a

1283
05:21:21.560 --> 05:21:32.880
few times. Sometimes people use the knuckle or the two

1284
05:21:33.000 --> 05:21:38.840
fingers and just go your side of the spine, almost

1285
05:21:39.240 --> 05:21:42.319
just push down, go all the way down to the

1286
05:21:42.319 --> 05:21:50.959
bottom of the spine, each time releasing tension and opening

1287
05:21:51.040 --> 05:21:59.919
up the body, stretching your body so that you feel

1288
05:22:00.080 --> 05:22:18.040
a more relaxed but at the same time rejuvenated. And

1289
05:22:18.119 --> 05:22:21.520
now I'm going to move to one side, to your

1290
05:22:21.599 --> 05:22:30.680
right side, and from the bottom of your ribs to

1291
05:22:30.840 --> 05:22:36.759
your pelvis, I'm going to massage that area of your back.

1292
05:22:38.680 --> 05:22:41.840
I'll stretch over the other side and I will pull

1293
05:22:41.959 --> 05:22:48.439
the muscles gently and massage and push from one end

1294
05:22:48.919 --> 05:22:53.119
that side or the way to my side in the

1295
05:22:53.159 --> 05:22:58.159
middle of fact, to where your spine is. Massage in

1296
05:22:58.639 --> 05:23:03.040
that side of your spine the opposite side to where

1297
05:23:03.040 --> 05:23:11.200
I'm standing. It's almost like kneading bread. There's that big

1298
05:23:11.279 --> 05:23:23.680
area which is firm yet lots there to message. Potentially

1299
05:23:23.720 --> 05:23:28.000
one of the most important places to actually have a

1300
05:23:28.040 --> 05:23:35.520
message because you really feel it. You really feel the

1301
05:23:35.639 --> 05:23:40.840
release and the pleasure of having your lower back massaged.

1302
05:23:44.000 --> 05:23:49.759
It releases so much from your body that's not useful,

1303
05:23:52.840 --> 05:23:58.439
starting a healing process which will continue long after this

1304
05:23:58.599 --> 05:24:10.720
recording is over. The message in this part of your

1305
05:24:10.759 --> 05:24:16.240
body not only feels really good for you, it's actually

1306
05:24:16.240 --> 05:24:20.319
fun to do because it is, as I said, like

1307
05:24:20.479 --> 05:24:25.680
kneading bread. It's a part that you can really get

1308
05:24:25.840 --> 05:24:40.840
hold of and really message deeply. If that's your choice.

1309
05:24:41.240 --> 05:24:43.119
Then I'm going to move over to the other side

1310
05:24:43.159 --> 05:24:49.680
of your body and do the same with the opposite

1311
05:24:49.720 --> 05:24:59.080
part of your lawer bag. Kneading and messaging from your

1312
05:24:59.200 --> 05:25:06.720
sides or way to the middle of your back where

1313
05:25:06.720 --> 05:25:20.360
your spine is pressing and kneading firm and gentle at

1314
05:25:20.400 --> 05:25:35.799
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1315
05:25:36.000 --> 05:25:47.680
relaxation or mixed together. Plus there's that feeling from your

1316
05:25:47.720 --> 05:25:52.880
stomach as it's being stretched. Even though you're in your

1317
05:25:52.959 --> 05:25:57.279
stomach now, you can feel it being stretched because that

1318
05:25:57.400 --> 05:26:08.759
whole area is connected to your stomach. Now we're going

1319
05:26:08.840 --> 05:26:13.799
to move or move further up to your top of

1320
05:26:13.840 --> 05:26:20.159
your body and we do the same this time, starting

1321
05:26:21.479 --> 05:26:27.759
with your upper back. Put my hands forward over and

1322
05:26:27.919 --> 05:26:33.919
mess it massage in that area up to your spine,

1323
05:26:35.080 --> 05:26:39.159
from the side of your body up to your spine.

1324
05:26:39.479 --> 05:26:45.639
So some of that massage area, the muscle tissue or

1325
05:26:45.680 --> 05:26:49.720
whatever fatty tissue even will be possibly from your chest

1326
05:26:51.560 --> 05:26:55.639
because or connected the chest and the back connect together.

1327
05:26:58.759 --> 05:27:01.560
I'm going to be massage and then just pull in

1328
05:27:01.720 --> 05:27:08.279
some of that skin from your side up and massaging

1329
05:27:09.479 --> 05:27:16.520
that area of your upper back all the way to

1330
05:27:16.599 --> 05:27:23.080
your spine, and then I'll move down a bit and

1331
05:27:23.080 --> 05:27:26.799
I'll continue with the middle of your back, doing exactly

1332
05:27:26.880 --> 05:27:44.680
the same thing as gentle or as deep as you choose. Now,

1333
05:27:44.759 --> 05:27:48.599
I'll move or the other side again and do the

1334
05:27:48.680 --> 05:27:52.880
exact same thing with the top of your back on

1335
05:27:53.000 --> 05:28:02.279
the other side, from pretty much underneath your arm area

1336
05:28:02.360 --> 05:28:17.680
really to your spine, and then continuing that all the

1337
05:28:17.680 --> 05:28:22.680
way down, including your lower your middle of your back.

1338
05:28:36.319 --> 05:28:41.119
I'm gonna go to your thighs, the backs of your

1339
05:28:41.119 --> 05:28:50.840
thighs and the sides of your thighs, starting with your

1340
05:28:50.959 --> 05:28:59.720
right leg, and massage in the back and the sides

1341
05:29:00.560 --> 05:29:08.040
of your thighs gently and firmly. There's a lot of

1342
05:29:08.119 --> 05:29:11.959
muscles there. It's an area that can be very tense

1343
05:29:12.040 --> 05:29:16.319
at times and maybe needs a little bit more pressure

1344
05:29:16.520 --> 05:29:24.479
than the rest of the body that's up to you.

1345
05:29:24.479 --> 05:29:30.560
You can gently stroke the back of your legs where

1346
05:29:31.360 --> 05:29:36.279
you know, opposite your knee joint or underneath your knee joint,

1347
05:29:37.400 --> 05:29:50.279
very sensitive, gentle area. And then working down to your

1348
05:29:50.319 --> 05:29:58.639
calf muscles, massage in your calf muscles thoroughly and deeply,

1349
05:30:00.159 --> 05:30:20.880
cheese using both hands and fingers, digging deep to your ankles,

1350
05:30:23.119 --> 05:30:28.799
in the back of your back of your ankles, just

1351
05:30:29.080 --> 05:30:40.799
gently message in that area, maybe lifting the leg and

1352
05:30:41.520 --> 05:30:56.080
stretching out a little bit. Moving to the right foot,

1353
05:31:04.040 --> 05:31:13.759
massage in the bottom of your feet and the sides

1354
05:31:13.880 --> 05:31:25.319
of your feet gently but firm enough so they don't tickle,

1355
05:31:30.840 --> 05:31:36.319
and just allow the pleasure that you get from having

1356
05:31:36.360 --> 05:31:45.799
your feet message to just overtake you as I continue

1357
05:31:45.880 --> 05:31:52.479
to message your feet, the bottoms of your feet, the sides,

1358
05:31:55.080 --> 05:32:00.880
your arches, your heel. You can put a lot of

1359
05:32:00.919 --> 05:32:06.840
pressure into your heel and it feels amazing, Yet the

1360
05:32:07.000 --> 05:32:15.080
arches need to be a bit more gentle. Stretching your

1361
05:32:15.200 --> 05:32:21.720
toes gently, the massage in the bottoms of your toes

1362
05:32:22.400 --> 05:32:37.720
with my fingers, each one individually. Moving over to the

1363
05:32:37.840 --> 05:32:47.279
left leg to do exactly the same thing, starting at

1364
05:32:47.279 --> 05:32:51.759
the top of the thighs, work in the back of

1365
05:32:51.799 --> 05:32:59.319
the thighs and the sides, massaging deeply and gently the

1366
05:32:59.520 --> 05:33:13.560
whole area, working all the way down. And this is

1367
05:33:13.639 --> 05:33:19.840
an area that maybe you could like to spend more

1368
05:33:19.880 --> 05:33:28.560
time relaxing and messaging. So perhaps if you wanted like

1369
05:33:28.599 --> 05:33:33.360
a bigger future recording, I want to spend more time

1370
05:33:33.439 --> 05:33:44.880
on one particular area. As you move down to your

1371
05:33:44.919 --> 05:34:00.720
calf muscles, massage and your calf muscles firmly and gently

1372
05:34:04.479 --> 05:34:13.360
move down your aincord into your feet. Massage in the

1373
05:34:13.400 --> 05:34:23.479
backs of your feet, the bottoms of your feet, stretching

1374
05:34:23.720 --> 05:34:30.040
your toes, and massage in each tone individually. And the

1375
05:34:30.439 --> 05:34:35.880
feeling of pleasure and release that you experience when you're

1376
05:34:35.959 --> 05:34:58.119
having your feet massaged feels really good. Now shed turn

1377
05:34:58.279 --> 05:35:09.439
over in your mind. Laying on your back, I'm just

1378
05:35:09.479 --> 05:35:22.840
gonna start again for your neck area in your shoulders,

1379
05:35:26.799 --> 05:35:37.200
just to get back in touch with that area. And

1380
05:35:37.360 --> 05:35:49.000
as you move up, I can clean my hands, make

1381
05:35:49.040 --> 05:35:52.680
them more fresh, because now I'm going to message your

1382
05:35:52.720 --> 05:36:08.560
face gently, starting off with your forehead. Your eyes are

1383
05:36:08.639 --> 05:36:14.919
closed and I can just stretch your eyes a little bit,

1384
05:36:15.880 --> 05:36:26.959
pushing up on your eyebrows, just massaging around your scalp,

1385
05:36:32.639 --> 05:36:42.119
massaging down your cheeks, around your ears, into your chaw,

1386
05:36:43.319 --> 05:37:05.880
gently the sides of your neck chin hm hmm. Then

1387
05:37:06.040 --> 05:37:13.439
just moving down from your neck down to your chest,

1388
05:37:17.200 --> 05:37:21.279
starting by message in the very top of your chest

1389
05:37:25.080 --> 05:37:30.279
where the collar phone is. Give a side of the collarbone,

1390
05:37:38.759 --> 05:37:42.040
and then just message in the hole of the chest,

1391
05:37:51.200 --> 05:38:04.439
moving the chest around because it's quite a large area.

1392
05:38:05.159 --> 05:38:12.639
You can move from one side to the next, moving

1393
05:38:13.000 --> 05:38:24.040
my hands underneath pretty much where your arms are, stretching up,

1394
05:38:26.159 --> 05:38:29.240
stretching some of the muscles of your back in the process,

1395
05:38:34.479 --> 05:38:43.159
moving up over your chest, and they're moving down again.

1396
05:38:55.880 --> 05:39:00.599
They'll allow on my hands. They just message gently and

1397
05:39:00.840 --> 05:39:07.599
slide down towards your stomach, starting in the middle of

1398
05:39:07.680 --> 05:39:17.319
your chest, and then gradually my hand's moving apart and

1399
05:39:17.560 --> 05:39:24.000
massage in and sliding at the same time, moving down

1400
05:39:27.520 --> 05:39:42.880
to just below your rib cage, moving down, then massaging

1401
05:39:42.959 --> 05:39:51.680
up again, giving your chest all the attention that it

1402
05:39:51.799 --> 05:40:06.319
needs to feel completely relaxed, remembering them. I'm also going

1403
05:40:06.400 --> 05:40:11.919
to be focusing on your sides as well, an area

1404
05:40:12.040 --> 05:40:18.240
that really doesn't get much attention but feels really good

1405
05:40:19.400 --> 05:40:28.759
when it's massaged. Just stroking my hands down the sides

1406
05:40:28.840 --> 05:40:35.599
of your body, just below your arms, all the way

1407
05:40:35.639 --> 05:40:48.799
down to your hips. Now moving to your stomach area.

1408
05:40:50.799 --> 05:40:54.240
I'm going to stand one side of you like I

1409
05:40:54.279 --> 05:40:58.840
did when I did your lower back. I'm gonna do

1410
05:40:58.880 --> 05:41:08.040
a similar process of just stretching the muscles from your side,

1411
05:41:08.400 --> 05:41:23.000
gently massaging from one side to the next, move in

1412
05:41:23.040 --> 05:41:27.279
a whole area from below your ribs all the way

1413
05:41:27.319 --> 05:41:38.240
down to below your belly button, and then move around

1414
05:41:38.279 --> 05:41:48.159
to the other side of you and repeat that process

1415
05:41:48.479 --> 05:42:04.040
of relaxing, deeply, calmly, feel loose, You feel free. And

1416
05:42:04.080 --> 05:42:08.919
it's something about having your stomach message that's different from

1417
05:42:09.000 --> 05:42:16.240
any other part because we do have a tendency of

1418
05:42:16.319 --> 05:42:21.479
holding a different kind of stress in our stomach that

1419
05:42:21.599 --> 05:42:30.080
we may not be aware of. There's in our message

1420
05:42:30.159 --> 05:42:39.680
your stomach in front of your stomach, making circles around

1421
05:42:39.919 --> 05:42:48.439
your belly button, and then going the other way around.

1422
05:42:54.919 --> 05:43:00.680
There's a gentleness and a freedom that comes from feeling

1423
05:43:01.319 --> 05:43:11.639
how you're feeling. As I now move down the tops

1424
05:43:11.680 --> 05:43:18.439
of your thighs the muscles, massaging them, and I can

1425
05:43:18.560 --> 05:43:25.000
do this two legs at the same time, pressing down,

1426
05:43:27.360 --> 05:43:33.560
massaging deeply those muscles in your thighs, the front of

1427
05:43:33.560 --> 05:43:44.599
your thighs, and moving down to your knees, gently massaging

1428
05:43:44.639 --> 05:43:55.959
your knees, sliding down your shins, putting pressure on either

1429
05:43:56.080 --> 05:44:08.279
side of your shin gently softly but firmly, moving down

1430
05:44:08.639 --> 05:44:23.439
to your ankles, stroking the tops of your feet, and

1431
05:44:23.479 --> 05:44:29.599
then with each foot in each hand, just gently messaging

1432
05:44:30.360 --> 05:44:38.680
the whole of the foot, the top, the bottom, your heel,

1433
05:44:39.159 --> 05:44:47.560
your ankle, your toes, messaging every part of your feet.

1434
05:44:51.720 --> 05:44:58.040
It feels so good to select go and enjoy the process,

1435
05:45:03.639 --> 05:45:22.560
Enjoy feeling so deeply relaxed. So much comfort and so

1436
05:45:22.720 --> 05:45:39.520
many feelings come just from touching your skin. And you

1437
05:45:39.599 --> 05:45:45.919
can just lie there for as long as you choose,

1438
05:45:49.799 --> 05:46:01.599
enjoying the feeling of deep comfort from being massaged by me.

1439
05:46:08.759 --> 05:46:30.759
Enjoy fear deeply lax And all we're gonna do is

1440
05:46:34.360 --> 05:46:51.000
blow out some candles. In your mind, there are gonna

1441
05:46:51.000 --> 05:47:01.720
be a hundred candles, and you're going to blow each

1442
05:47:01.759 --> 05:47:11.919
one out individually, one by one, starting at one hundred.

1443
05:47:12.959 --> 05:47:23.159
As I count down all the way down to one,

1444
05:47:24.840 --> 05:47:33.799
and each time I say a number, you can imagine

1445
05:47:33.799 --> 05:47:40.240
that candle in front of you, and I'd like you

1446
05:47:40.360 --> 05:47:59.799
to actually physically generally blow that candle out, just so's

1447
05:47:59.799 --> 05:48:15.720
not big blows, just a gentle, and that candle will extinguish.

1448
05:48:16.080 --> 05:48:20.720
And then I'll say the next number as we move down,

1449
05:48:23.919 --> 05:48:30.439
and you can just h blow that one out as well.

1450
05:48:36.360 --> 05:48:44.919
And as we move down the numbers, you'll find yourself

1451
05:48:46.000 --> 05:48:54.639
feeding more and more relaxed. And if you need to sleep.

1452
05:48:55.520 --> 05:49:07.720
You'll also find yourself becoming incredibly tired and sleepy. In fact,

1453
05:49:07.799 --> 05:49:17.880
you may struggle to blow out all one hundred of

1454
05:49:18.000 --> 05:49:36.439
these candles as you feel more and more deeply relaxed,

1455
05:49:43.080 --> 05:50:00.439
more and more deeply tired in the fir that you

1456
05:50:00.560 --> 05:50:16.439
go down. The more your mind starts to drift. You

1457
05:50:16.599 --> 05:50:23.520
may find that you stop listening to me after a while.

1458
05:50:32.119 --> 05:50:37.919
And even though there may be background sounds where you are,

1459
05:50:41.400 --> 05:50:52.599
you'll be aware of those sounds at the moment, be

1460
05:50:52.959 --> 05:51:08.479
me start to just not even notice them at all,

1461
05:51:10.959 --> 05:51:25.000
because they're unimportant. Where I am. I've got the sounds

1462
05:51:25.000 --> 05:51:31.880
of the birds, there's horrors, the pigeon who likes to

1463
05:51:31.880 --> 05:51:38.479
say hello sometimes, and there's the old plane that goes by,

1464
05:51:41.520 --> 05:51:54.919
maybe traffic and trains in the distance. But none of

1465
05:51:55.000 --> 05:52:07.240
that scene is important whatsoever. More candles you blow out,

1466
05:52:09.040 --> 05:52:21.840
the less important anything is. More candles you blow out,

1467
05:52:26.000 --> 05:52:41.759
the further you seem to move away from sounds and

1468
05:52:41.799 --> 05:52:54.200
from general date days. Stuff seems to just move away

1469
05:52:56.720 --> 05:53:12.880
on its own. You feel more calmer with every candle

1470
05:53:13.040 --> 05:53:32.439
you blow out, guiding you to the next number. Do

1471
05:53:32.639 --> 05:53:44.119
you hear me say? And then you blow that candle out? Too,

1472
05:53:52.240 --> 05:54:16.000
so easy, so simple. We're gonna start by introducing the

1473
05:54:16.040 --> 05:54:34.400
first candle, which is a hundred. First candle is one hundred.

1474
05:54:39.200 --> 05:54:53.439
When you blow that candle out, you'll find immediately a

1475
05:54:54.040 --> 05:55:08.119
slight change in how you feel, as well as the

1476
05:55:08.159 --> 05:55:30.360
real sense of positivity growing within you, relaxation and sleepiness expanding.

1477
05:55:39.159 --> 05:56:26.360
Starting with one hundred, blow out that candle now ninety nine,

1478
05:56:27.479 --> 05:57:35.919
candle ninety eight, candle ninety seven, We mind this sick

1479
05:58:03.880 --> 05:59:26.319
hand ninety five, hand ninety four, candle ninety three, ten

1480
05:59:37.680 --> 06:01:02.840
ninety two and ninety one, candle ninety can eighteen nine

1481
06:01:16.880 --> 06:03:51.360
and eighty eight and eighties candle eighties ten eight five

1482
06:04:27.319 --> 06:08:15.200
hand handle and eighty two and two. One candle seventy nine,

1483
06:08:21.840 --> 06:09:15.799
candle seventy eight, candle seventy seven, candle twenty six, candle

1484
06:09:19.439 --> 06:10:29.319
seventy five, candle seventy four, candle seventy three, candle seventy two,

1485
06:10:33.479 --> 06:11:46.000
candle seventy one, candle seventy one, candle seventy and sixty nine,

1486
06:11:55.799 --> 06:12:43.759
candle sixty eight, candle sixty seven, candle sixty five, candle

1487
06:12:49.279 --> 06:13:37.560
sixty four mm HM, candle sixty four, candle sixty three,

1488
06:13:46.319 --> 06:15:16.360
candle sixty two sixty one, candle sixty had fifty nine,

1489
06:15:37.240 --> 06:16:54.840
handle fifty eight, candle fifty seven, candle fifty six, candle

1490
06:16:58.240 --> 06:18:32.279
fifty five, candle fifty four, handle fifty three, candle fifty two,

1491
06:18:33.759 --> 06:19:20.119
cand fifty two.

1492
06:19:00.360 --> 06:19:00.439
M.

1493
06:19:11.599 --> 06:20:49.279
Handle fifty two, candle fifty one, candle fifty, candle foty nine,

1494
06:21:19.840 --> 06:23:11.639
cheno forty eight, candle forty seven, candle forty six, candle

1495
06:23:14.959 --> 06:25:14.360
forty five, candle forty two, candle Who do you? Candle forty,

1496
06:25:52.880 --> 06:27:53.919
candle thirty nine and thirty eight, candle thirty seven, candle

1497
06:27:56.319 --> 06:30:25.720
thirty five, jen thirty four, handle thirty three, handle thirty one,

1498
06:30:47.319 --> 06:33:50.639
candle thirty, candle twenty eighteen nine, candle twenty eight and

1499
06:33:55.360 --> 06:36:09.040
twenty seven, came twenty six, candle twenty five and two

1500
06:36:09.240 --> 06:37:30.840
win tief four, end the twenty three and twin deep

1501
06:38:04.319 --> 06:39:58.560
and twenty You wane and to winy en can do ninety,

1502
06:40:46.360 --> 06:45:00.080
chendle seventeen, can sixteen, chance fourteen ten, we fo and

1503
06:45:00.360 --> 06:46:51.959
uh eleven hands Yeah can do.

1504
06:46:56.400 --> 06:48:37.720
Nine and eight, chendo.

1505
06:48:37.479 --> 06:53:01.360
Six, came f can do four and doy can two

1506
06:53:07.520 --> 06:53:26.479
Can or let go of all of those thoughts, worries,

1507
06:53:26.759 --> 06:53:32.880
concerns about the past, thoughts about the future, and even

1508
06:53:34.319 --> 06:53:38.720
things you've been thinking about today. Just let it all

1509
06:53:38.759 --> 06:53:45.040
go because none of it is useful in this moment.

1510
06:53:49.880 --> 06:54:05.319
This is your opportunity to just focus on feeling relaxed,

1511
06:54:09.560 --> 06:54:16.040
allowing yourself to get in touch with that natural sense

1512
06:54:18.080 --> 06:54:26.240
of peace that we all have within us. It's available

1513
06:54:26.279 --> 06:54:31.159
for everyone. It just sometimes takes a little bit of

1514
06:54:31.240 --> 06:54:38.759
effort to set up the right time and place in

1515
06:54:38.919 --> 06:54:45.200
order for you to just let go. Because when you

1516
06:54:45.360 --> 06:54:53.159
do decide to let go and relax, that's what your

1517
06:54:53.159 --> 06:55:01.919
body starts to do because you've chosen. You've chosen to

1518
06:55:02.319 --> 06:55:09.479
just allow your body to unwind and your mind starts

1519
06:55:09.520 --> 06:55:17.000
to slow down. And it's a nice feeling. It's a

1520
06:55:17.119 --> 06:55:21.400
nice feeling at the beginning, just to know that you

1521
06:55:21.799 --> 06:55:32.159
have chosen to decide to relax deeply, and because you've

1522
06:55:32.200 --> 06:55:40.720
made that decision, your body will just follow suit. Because

1523
06:55:40.759 --> 06:55:45.439
sometimes all the muscles in your body need is just

1524
06:55:45.759 --> 06:55:55.000
permission from you to relax. Because so often we're busy,

1525
06:55:55.240 --> 06:55:59.479
we're going from here to there, we're walking around, and

1526
06:55:59.520 --> 06:56:06.479
we're doing and stuff, and the body doesn't have any

1527
06:56:06.520 --> 06:56:15.479
time or space to really relax deeply, So it kind

1528
06:56:15.479 --> 06:56:20.360
of waits for you to lead the way, waits for

1529
06:56:20.400 --> 06:56:31.680
your permission. And when you do give your permission, when

1530
06:56:31.720 --> 06:56:35.560
you give the say so, when you say okay, it's

1531
06:56:35.680 --> 06:56:44.479
time for your body to let go completely and relax totally,

1532
06:56:48.000 --> 06:56:54.720
your body just follows. It's like a breath of relief.

1533
06:56:55.880 --> 06:57:04.360
Ah good, I can now relax. That feeling at the

1534
06:57:04.439 --> 06:57:07.599
end of a day, of a very physical day that

1535
06:57:07.680 --> 06:57:11.599
you may experience in the past, where you get home

1536
06:57:11.720 --> 06:57:15.279
and you just sit down on a chair, maybe you

1537
06:57:15.479 --> 06:57:22.080
kick your shoes off, and feels so nice knowing that

1538
06:57:22.159 --> 06:57:26.159
you don't have to get up again for a little

1539
06:57:26.200 --> 06:57:29.919
while at least if you choose you can just sit

1540
06:57:30.040 --> 06:57:42.720
there for maybe an hour to It feels blissful. And

1541
06:57:42.840 --> 06:57:47.880
just by sitting down like that, your body knows that

1542
06:57:47.959 --> 06:57:53.439
it's time to relax. Your body has been given permission

1543
06:57:53.599 --> 06:58:03.319
from you. Because it's a mindset in your mind, you're

1544
06:58:03.400 --> 06:58:15.200
prepared to let go of everything and just completely allow

1545
06:58:15.560 --> 06:58:24.560
all the stress of your body to evaporate. Any tensions

1546
06:58:24.840 --> 06:58:43.720
can just gradually vanish. It's almost like magic, really, because

1547
06:58:44.040 --> 06:58:50.599
that sense of relaxation in your body, it's a very

1548
06:58:50.759 --> 06:58:57.560
natural state. It's not something unusual. It may feel unusual

1549
06:58:57.799 --> 06:59:00.720
when you first start to relax a few if you

1550
06:59:00.799 --> 06:59:06.080
haven't really spent a lot of time focusing and giving

1551
06:59:06.119 --> 06:59:11.400
yourself this space to let go completely and relax, they

1552
06:59:11.520 --> 06:59:19.400
seem are most alien, but it isn't. It's actually the

1553
06:59:19.439 --> 06:59:24.439
most natural thing in the world to let go completely,

1554
06:59:26.119 --> 06:59:34.479
to relax totally, the most natural thing in the world

1555
06:59:36.560 --> 06:59:48.000
to allow yourself to feel really calm in your mind.

1556
06:59:49.200 --> 06:59:56.919
And it is almost like a literal unwinding. It's like

1557
06:59:57.080 --> 07:00:04.680
you press a button and all the tension just releases,

1558
07:00:06.000 --> 07:00:09.479
and it's like a wheel, like a cog, like the

1559
07:00:09.520 --> 07:00:13.479
inside of a clock, just unwinding, and it's almost like

1560
07:00:13.599 --> 07:00:18.799
you could see the little wind up knob that's used

1561
07:00:19.599 --> 07:00:23.639
just going the opposite way that you choose to wind

1562
07:00:23.680 --> 07:00:32.240
it up, and the energy that frenetic stress for energy

1563
07:00:33.720 --> 07:00:44.040
gradually winding down, losing its power, losing its strength as

1564
07:00:44.080 --> 07:00:53.479
a sense of relaxation becomes stronger and deeper, and you

1565
07:00:53.680 --> 07:01:01.880
may find that the more relaxed you feel, that your

1566
07:01:02.000 --> 07:01:12.000
mind starts to wander. Maybe just seemed to stop listening

1567
07:01:12.040 --> 07:01:16.680
to me for a while, and your mind goes somewhere else,

1568
07:01:18.080 --> 07:01:23.959
and then you realize you're listening to me again. And

1569
07:01:24.040 --> 07:01:30.720
that is just your mind drifting to sleep, which is

1570
07:01:30.840 --> 07:01:42.040
quite natural, because sometimes when we're stressed and tense, we're

1571
07:01:42.040 --> 07:01:45.840
not may I actually be aware of what we need,

1572
07:01:46.799 --> 07:01:55.279
what we physically or emotionally need in this moment. But

1573
07:01:55.439 --> 07:02:01.720
when you allow your body and mind to relax completely,

1574
07:02:03.479 --> 07:02:10.680
and you let go of all thoughts, concerns, worries, ideas,

1575
07:02:12.119 --> 07:02:16.720
all letting them go, allow them to drop onto the floor,

1576
07:02:22.200 --> 07:02:30.000
you start to get in touch with the feelings of

1577
07:02:30.040 --> 07:02:40.479
such relaxation. This feels so nice to be in touch

1578
07:02:40.840 --> 07:02:48.759
with the calmness of the different body parts as they

1579
07:02:49.880 --> 07:03:02.639
become looser and looser. Even your breathing see means easier

1580
07:03:03.319 --> 07:03:12.520
and more natural, effortless, as that cool air enters through

1581
07:03:12.560 --> 07:03:21.720
your mouth or nose into your lungs, breathing in comfort

1582
07:03:22.040 --> 07:03:30.360
and relaxation, and then just breathing out any excess remain

1583
07:03:30.560 --> 07:03:40.520
intention or stress from every part of your body and mind.

1584
07:03:42.360 --> 07:03:47.319
And as you start to focus on your mind, maybe

1585
07:03:47.479 --> 07:03:55.040
you notice that things have come to a standstill or

1586
07:03:55.119 --> 07:04:04.240
maybe just much much lower than before, because your mind

1587
07:04:04.439 --> 07:04:15.000
is not really needed when listening to my voice, which

1588
07:04:15.040 --> 07:04:21.119
allows your mind to relax just as deeply as your

1589
07:04:21.159 --> 07:04:32.080
body and that's synchronicity between the relaxation of your body

1590
07:04:32.479 --> 07:04:44.200
and relaxation of your mind. Let you know that feeling

1591
07:04:45.240 --> 07:04:57.639
completely calm, loose, and relaxed really is a great healing

1592
07:04:58.639 --> 07:05:15.959
experience fear and has so many positive benefits for your body, mind,

1593
07:05:16.319 --> 07:05:23.479
and your life. To be able to let go everything

1594
07:05:25.119 --> 07:05:33.840
and to relax completely in all parts of your body

1595
07:05:35.159 --> 07:05:45.720
and mind. Even your bones are axed, all your muscles

1596
07:05:45.799 --> 07:06:01.400
are axed, even the skin that covers your body is relaxed.

1597
07:06:06.560 --> 07:06:24.240
Every hair that you have is also deeply relaxed. And

1598
07:06:24.439 --> 07:06:34.759
your brain really starts to feel the benefits of this

1599
07:06:36.279 --> 07:06:48.720
healing relaxation. And as you focus on the inside of

1600
07:06:48.759 --> 07:06:54.520
your scalp where your brain is, you can start to

1601
07:06:54.759 --> 07:07:04.279
realize and notice the benefits of your brain relaxing deeply.

1602
07:07:08.759 --> 07:07:18.680
Then it's your brain continues to relax sends those messages

1603
07:07:20.360 --> 07:07:28.119
to the rest of your body and your mind to

1604
07:07:28.479 --> 07:07:50.919
re relax even more deeply, relax me more completely, letting

1605
07:07:51.119 --> 07:08:02.919
go of any remaining thoughts or concerns, allow them just

1606
07:08:03.080 --> 07:08:09.680
to drop onto the floor because they're no longer necessary

1607
07:08:10.880 --> 07:08:22.799
in this moment, In this moment of deep relaxation and calmness,

1608
07:08:25.080 --> 07:08:51.799
filling your brain with deep concentrated heathing, calming, relaxing every

1609
07:08:52.360 --> 07:09:09.599
part of your brain, feeling so loose and comfortable, so

1610
07:09:10.759 --> 07:09:25.040
relaxed and be peaceful. Your brain feels so light and

1611
07:09:25.360 --> 07:09:37.279
so healthy in that sense of deep deep comfort really

1612
07:09:37.360 --> 07:09:53.080
does allow you to enjoy those ever increasing sensations of comfort,

1613
07:09:54.720 --> 07:10:07.799
that is spreading throughout your body, relaxing each and every

1614
07:10:07.919 --> 07:10:24.200
muscle of your body, eat deeper and deeper, much more

1615
07:10:24.880 --> 07:10:42.639
deeper than before, much more comfort spreading through your body.

1616
07:10:43.119 --> 07:10:59.880
In your mind, be so peaceful and calm, so ver fair,

1617
07:11:01.680 --> 07:11:13.119
peaceful in avery part of your body, letting him go.

1618
07:11:15.000 --> 07:11:31.599
M hm a everything aything, so peaceful and calm, so

1619
07:11:32.400 --> 07:11:50.080
relax With every second the passes, you feel d path

1620
07:11:51.560 --> 07:12:00.759
dpath relaxed, d per.

1621
07:12:02.799 --> 07:12:17.040
And deerlax, calm, so calm.

1622
07:12:18.439 --> 07:12:31.279
Peace for so very peace from your head down to

1623
07:12:31.400 --> 07:12:44.680
your toes. Such peace and comfort growing all all the time,

1624
07:12:47.360 --> 07:12:58.560
Such peace and comfort spreading through your body and mind

1625
07:13:01.040 --> 07:13:17.479
deep and deeper, such comforts, spreading and sinking deeper into

1626
07:13:17.759 --> 07:13:37.880
a muscle body. So feel amazing, so relaxed, so peaceful,

1627
07:13:42.439 --> 07:14:03.040
solax and peaceful, letting go everything. We're going to do

1628
07:14:03.200 --> 07:14:10.680
a body scan focusing on firstly, how you feel in

1629
07:14:10.720 --> 07:14:16.319
your body. Not trying to change how you feel, not

1630
07:14:16.599 --> 07:14:21.360
trying to relax, not trying to move away from any

1631
07:14:21.439 --> 07:14:30.560
discomfort or stress or tension. Just accepting, observing and accepting

1632
07:14:31.119 --> 07:14:34.560
how you feel in the different parts of your body,

1633
07:14:36.479 --> 07:14:44.919
Just allowing yourself to be exactly as you are, to

1634
07:14:45.119 --> 07:14:53.400
notice to get in touch with how you actually feel

1635
07:14:54.360 --> 07:15:03.240
in this moment. I'm going to start off by focusing

1636
07:15:04.479 --> 07:15:17.119
on your hands. Just be aware of your hands. I'd

1637
07:15:17.159 --> 07:15:21.599
like you to move your hands around, just maybe move

1638
07:15:21.639 --> 07:15:27.919
your fingers a little bit. I've been enclosing your hands

1639
07:15:28.520 --> 07:15:35.400
very gently, just so that you can get in touch

1640
07:15:35.720 --> 07:15:48.840
with how your hands and your fingers feel, very very

1641
07:15:48.880 --> 07:16:06.319
slow movements. Focusing now on your feet, and if you

1642
07:16:06.439 --> 07:16:10.759
can just do kind of an equivalent with your feet

1643
07:16:10.919 --> 07:16:17.720
is you've just done with your hands, Maybe turn in

1644
07:16:17.840 --> 07:16:26.560
your ankles, moving your feet around, moving your toes gently,

1645
07:16:28.520 --> 07:16:40.840
but only very gently and very slowly, noticing how your

1646
07:16:40.880 --> 07:16:54.119
feet feel in this moment. Focusing now on your eyes,

1647
07:16:57.040 --> 07:17:01.599
I like you to just folks because on your eyelids.

1648
07:17:03.799 --> 07:17:06.919
Maybe you can open and close your eyes a couple

1649
07:17:06.919 --> 07:17:12.080
of times to really get in touch with how you

1650
07:17:12.200 --> 07:17:18.240
feel when you do close your eyes. The muscle changes

1651
07:17:20.560 --> 07:17:26.479
in your eyes when you do close them, maybe raising

1652
07:17:26.560 --> 07:17:35.720
your eyebrows, it stretches the tops of your eyes, perhaps

1653
07:17:35.959 --> 07:17:43.840
squinting your eyes, scrunching up your eyes, just so you

1654
07:17:43.919 --> 07:17:53.799
can heally get in touch with all aspects of how

1655
07:17:55.360 --> 07:18:12.840
your eyes feel. Right now, now, focusing on your thighs,

1656
07:18:14.799 --> 07:18:20.319
and it just starts you to gently tense your thighs,

1657
07:18:20.400 --> 07:18:30.279
just very very gently, just enough so you can become

1658
07:18:31.799 --> 07:18:43.439
more attuned to the physical sensation of your upper legs,

1659
07:18:45.119 --> 07:18:48.599
the front of your thighs, and the backs of your thighs.

1660
07:18:52.840 --> 07:19:12.279
Noticing and observing how your thighs fear. Right now, moving

1661
07:19:12.479 --> 07:19:20.919
your focus to the back of your neck, just noticing

1662
07:19:21.080 --> 07:19:27.200
the back of your neck, the muscles, and of course

1663
07:19:27.279 --> 07:19:29.680
they lead to the side of your neck.

1664
07:19:31.119 --> 07:19:36.880
They also lead to the top of your back, which leads.

1665
07:19:36.680 --> 07:19:42.240
To your shoulders. So there's your focus on the back

1666
07:19:42.279 --> 07:19:48.919
of your neck. Maybe you can move your head gently

1667
07:19:49.319 --> 07:19:56.560
upwards as if you're looking up, Maybe moving your head

1668
07:19:56.680 --> 07:20:04.119
down as if you were looking down. Perhaps moving your

1669
07:20:04.159 --> 07:20:14.159
head side to side, right to left, only very slowly,

1670
07:20:16.599 --> 07:20:24.880
very gently. I'm not trying to force anything. It has

1671
07:20:25.040 --> 07:20:36.360
to be very very gentle, just so you can be

1672
07:20:36.799 --> 07:20:47.520
more in touch with the feelings, with the sensations of

1673
07:20:47.840 --> 07:20:57.200
physical sensations of how the back of your neck feels

1674
07:20:58.439 --> 07:21:13.880
right now. As we now focus on the tops of

1675
07:21:13.959 --> 07:21:20.240
your arms, the parts where your biceps and your triceps

1676
07:21:20.279 --> 07:21:28.400
are between your elbow and your shoulders. You'll focus on

1677
07:21:28.599 --> 07:21:35.840
those parts the tops of your arms. You may like

1678
07:21:35.919 --> 07:21:45.479
to just tense them, but very very gently and slowly.

1679
07:21:48.000 --> 07:21:57.080
See you're not straining or putting any pressure whatsoever on

1680
07:21:57.119 --> 07:22:07.040
your arms. It's just solely you can gain more of

1681
07:22:07.119 --> 07:22:17.439
a sense of how your upper arms are feeling in

1682
07:22:17.599 --> 07:22:29.279
this moment and just noticing as you gently, very gently

1683
07:22:31.200 --> 07:22:44.040
and slowly tighten the muscles and then let go. Notice

1684
07:22:44.639 --> 07:22:58.959
how the tops of your arms feel right now. As

1685
07:22:59.080 --> 07:23:09.959
in our focus on your stomach, the area the lower

1686
07:23:10.040 --> 07:23:16.240
abdomen area below your belly button, moving all the way

1687
07:23:16.319 --> 07:23:30.159
down to your hips, just above your grind. Maybe you're

1688
07:23:30.240 --> 07:23:40.080
able to tense these muscles in that area very very

1689
07:23:40.200 --> 07:23:53.279
gently and slowly. If that's a difficult thing to do,

1690
07:23:54.400 --> 07:24:02.639
and maybe you can just move your body, pushing your

1691
07:24:02.720 --> 07:24:07.599
stomach up, maybe moving a little bit to a side

1692
07:24:08.159 --> 07:24:16.360
using your hips, just so you can get more in

1693
07:24:16.680 --> 07:24:31.159
tune with how your lower abdomen area is feeling in

1694
07:24:31.279 --> 07:24:49.240
this moment. Just noticing the physical sensations of your lower

1695
07:24:49.479 --> 07:25:13.759
abdomen as you move your attention to your mouth, noticing

1696
07:25:14.000 --> 07:25:23.240
your lips and inside your mouth, your teeth, your guns,

1697
07:25:24.560 --> 07:25:40.439
your tongue, Just noticing how your tongue in your mouth feels.

1698
07:25:43.240 --> 07:25:50.880
And it may help by moving your tongue around your mouth,

1699
07:25:52.360 --> 07:25:58.560
moving it to your left, maybe pressing it gently against

1700
07:26:00.119 --> 07:26:04.599
the side of your mouth, and then to the right,

1701
07:26:06.119 --> 07:26:13.279
gently to the side of your mouth, perhaps pressing up

1702
07:26:13.319 --> 07:26:19.520
against the top of your mouth, and then down gently

1703
07:26:21.439 --> 07:26:32.319
against the bottom of your mouth, always very slowly, in

1704
07:26:32.479 --> 07:26:47.200
a very very gentle so that you can be aware

1705
07:26:52.439 --> 07:27:14.680
of how you feel in your mouth area. Now I'm

1706
07:27:14.720 --> 07:27:30.680
going to focus on your wrists, and I'm gonna ask

1707
07:27:30.840 --> 07:27:39.479
you to maybe just routate your wrists by moving your

1708
07:27:39.639 --> 07:27:54.159
hands in a circular motion very gently and slowly, just

1709
07:27:54.319 --> 07:28:11.240
so that you can feel the sensations that you are

1710
07:28:11.720 --> 07:28:27.639
currently experiencing in your risks. Perhaps move in your hands

1711
07:28:28.759 --> 07:28:53.080
up and down again very very gently and slowly, very

1712
07:28:53.560 --> 07:29:18.119
gentle and slow m hm. As you now start to

1713
07:29:18.319 --> 07:29:34.040
observe your lower back their bad part is just above

1714
07:29:34.400 --> 07:29:51.040
your hips where your coxix are a whole area which

1715
07:29:51.159 --> 07:29:58.560
also really does include the signs of your body because

1716
07:29:58.639 --> 07:30:09.159
those muscles are very much connected as those muscles also

1717
07:30:09.400 --> 07:30:18.080
move into your hip aia connect into your buttocks the

1718
07:30:18.360 --> 07:30:33.040
side of your hips, and if you're physically able to

1719
07:30:33.240 --> 07:30:42.400
do so, maybe you can very gently just move your

1720
07:30:42.560 --> 07:30:58.680
body ever so slightly, very slowly, some side to side,

1721
07:30:59.080 --> 07:31:15.959
just enough to gauge how you feel in your lower back.

1722
07:31:23.479 --> 07:31:34.439
Perhaps it could even move your hips gently up and down,

1723
07:31:37.720 --> 07:31:52.680
gently and slowly in order to be in touch with

1724
07:31:52.880 --> 07:32:16.799
the physical sensations of your lower back. As we now

1725
07:32:16.840 --> 07:32:32.400
move your attention to your jaw, the area from your

1726
07:32:32.599 --> 07:32:38.240
chin all the way up to near where your ears are,

1727
07:32:41.360 --> 07:32:56.240
the hole of your jaw, and you can just if

1728
07:32:56.240 --> 07:33:02.759
it's okay to do sid gin plea, open your mouth,

1729
07:33:05.639 --> 07:33:17.279
not wide, no stretching, just very gently and slowly opening

1730
07:33:17.400 --> 07:33:30.479
your mouth thing closing your mouth very gently and slowly,

1731
07:33:40.040 --> 07:33:41.840
so you can.

1732
07:33:43.880 --> 07:33:45.159
Be in touch.

1733
07:33:51.599 --> 07:34:29.479
With how your jaw feels. Now. Noticing now your chest area,

1734
07:34:39.000 --> 07:34:44.040
and you don't need to do anything to move your

1735
07:34:44.159 --> 07:34:55.439
chest because it moves every time you breathe, and it

1736
07:34:55.560 --> 07:35:10.080
moves very gently and slowly automatically with each breath you take.

1737
07:35:17.119 --> 07:36:02.959
As you focus on how your chest feels when you breathe,

1738
07:36:04.759 --> 07:36:19.680
move in your focus to your forearms, your elbows. Maybe

1739
07:36:19.959 --> 07:36:32.599
you're able to very gently and slowly tense the muscles

1740
07:36:33.840 --> 07:36:40.400
in your forearms, and when you do that, you can

1741
07:36:40.680 --> 07:37:12.599
feel your elbows as well. Very gently and slowly, gently

1742
07:37:16.040 --> 07:37:52.799
and softly ob saving your forearms and delpos no focus

1743
07:37:59.799 --> 07:38:12.000
the rest of your back, your upper back in the middle,

1744
07:38:13.560 --> 07:38:29.840
the middle of your back. Again, this part of your

1745
07:38:29.880 --> 07:38:44.959
body moves also every time you breathe. You may not

1746
07:38:44.959 --> 07:38:59.040
notice that. Usually as you observe your upper back in

1747
07:38:59.200 --> 07:39:09.040
the middle of your back, you can really feel that

1748
07:39:10.759 --> 07:40:06.040
gentle and moviment m within your focus into your hip area,

1749
07:40:09.360 --> 07:40:21.159
your butties, your grain, those muscles, and those bones in

1750
07:40:21.279 --> 07:41:01.880
your midsection. Just noticing how your hips feel. Right now,

1751
07:41:09.360 --> 07:41:25.159
you can very very gently move your hips, maybe side

1752
07:41:25.360 --> 07:42:03.439
to side, very gently and slowly, very very gently, softly,

1753
07:42:11.159 --> 07:42:34.520
and everything starts to slow down, including the thoughts in

1754
07:42:34.639 --> 07:42:44.639
your mind and your mind itself just starts to gradually.

1755
07:42:46.599 --> 07:42:52.799
It doesn't have to be instant, but just gradually starting

1756
07:42:53.040 --> 07:43:02.639
to It's almost like time is storing chin. It's a

1757
07:43:02.840 --> 07:43:11.000
slower pace to maybe what you're used to in your

1758
07:43:11.119 --> 07:43:22.360
day to day life. It's a slower movement of energy,

1759
07:43:33.159 --> 07:43:46.119
very small movements which make up the larger movements, which

1760
07:43:46.200 --> 07:43:52.400
is always the case. Now, when you move your hand,

1761
07:43:54.000 --> 07:43:56.799
it might seem like it's one movement, but it's lots

1762
07:43:56.880 --> 07:44:04.759
of minute different muscles moving in accordance with each other.

1763
07:44:10.119 --> 07:44:22.439
What happens in this space that we're sharing is we

1764
07:44:22.680 --> 07:44:43.560
move from that big movement into those smaller movements. Starting

1765
07:44:43.720 --> 07:44:54.560
to focus on how your body feels, not just as

1766
07:44:54.599 --> 07:44:58.880
a whole, not just oh, i'm feel in this way.

1767
07:44:58.959 --> 07:45:05.080
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1768
07:45:06.400 --> 07:45:13.000
I'm feeling this way, I'm feeling that way. Starting to

1769
07:45:13.240 --> 07:45:24.439
notice that your body begins to present to you small

1770
07:45:25.560 --> 07:45:41.919
feelings around your body, small physical sensations in your legs,

1771
07:45:44.680 --> 07:45:57.880
whether pleasurable or not. Maybe resisting the temptation to label

1772
07:45:58.000 --> 07:46:07.520
them or to judge them those feelings, just thinking them,

1773
07:46:08.439 --> 07:46:21.400
thinking about them is just being neutral, just feelings, not

1774
07:46:21.639 --> 07:46:32.720
being particularly concerned, but just noticing what your body is

1775
07:46:32.840 --> 07:46:46.560
telling you. The feelings in your arms, instead of feeling

1776
07:46:46.680 --> 07:46:55.360
the whole of the arm, maybe notice those individual feelings,

1777
07:46:56.840 --> 07:47:08.319
all those different muscles and the skin, the hairs of

1778
07:47:08.400 --> 07:47:14.200
your arms, all the internal parts of your arms, the veins,

1779
07:47:24.319 --> 07:47:33.439
the bones, just being aware of maybe your elbow on

1780
07:47:33.560 --> 07:47:41.919
your right arm has a certain feeling. Maybe your left

1781
07:47:42.040 --> 07:48:07.279
wrist also has its own individual physical sensation. What about

1782
07:48:07.319 --> 07:48:21.000
your forearm on your right arm, your right forearm. There

1783
07:48:21.080 --> 07:48:27.319
may not be any particular feeling that you could even

1784
07:48:29.040 --> 07:48:36.119
give a name to, may not feel like anything other

1785
07:48:36.200 --> 07:48:46.720
than just a feeling. You know, it's there. The feelings

1786
07:48:46.759 --> 07:48:52.759
in your shoulders, perhaps your shoulders when you think about them,

1787
07:48:53.720 --> 07:48:57.000
you're kind of almost like they're the same, you know,

1788
07:48:58.240 --> 07:49:03.159
the same feeling, almost like you both of your shoulders

1789
07:49:03.200 --> 07:49:16.119
are just one thing. Of course they're not. And when

1790
07:49:16.159 --> 07:49:21.479
you focus on your left shoulder and then on your

1791
07:49:21.639 --> 07:49:28.479
right shoulder, maybe find that you move the muscles a

1792
07:49:28.560 --> 07:49:40.720
little bit, maybe tense the muscles gently, noticing the difference

1793
07:49:43.880 --> 07:50:11.639
in each shoulder. Your lower back, the left side of

1794
07:50:11.759 --> 07:50:15.759
your lower back and the right side of your lower back,

1795
07:50:23.720 --> 07:50:29.000
of course that connection to your buttocks and to your hips,

1796
07:50:36.479 --> 07:50:40.080
and also moving up into the middle of your back.

1797
07:50:49.919 --> 07:50:54.000
And sometimes like right now, actually I want to focus

1798
07:50:54.119 --> 07:50:59.639
on their part. When I focused on my buttocks, and

1799
07:50:59.720 --> 07:51:04.200
then focused on the middle of my back. I almost

1800
07:51:04.279 --> 07:51:07.000
felt like the muscles in my lower back were being

1801
07:51:07.360 --> 07:51:18.799
stretched very gently, just stretched a little bit. Even though

1802
07:51:18.880 --> 07:51:27.919
I wasn't doing anything to try to stretch your lower back,

1803
07:51:28.319 --> 07:51:36.520
it just seemed to happen. The feeling of very gently

1804
07:51:38.040 --> 07:51:59.439
stretching your lower back comes along. I have feeling in

1805
07:51:59.560 --> 07:52:19.599
your chair est just noticing what sensations you are experiencing

1806
07:52:20.400 --> 07:52:35.479
in your chest right now. And there's so much of

1807
07:52:35.599 --> 07:52:40.279
the chest. Obviously, there's the collar bone leading to the chest.

1808
07:52:41.119 --> 07:52:49.400
You've got the chest bone, You've got the muscles in

1809
07:52:49.520 --> 07:52:57.439
your chest. Of course, if you're female, there's possibly the breasts.

1810
07:52:58.759 --> 07:53:06.919
If you're male, you've got the different well why not

1811
07:53:07.080 --> 07:53:13.759
that different these days, But there may be more muscles

1812
07:53:14.560 --> 07:53:20.000
at the top of the chest, but at the side

1813
07:53:20.400 --> 07:53:24.799
underneath it's pretty much the same. Whether you're a man

1814
07:53:24.919 --> 07:53:29.959
or a woman. There's muscles there, muscles that stretch out

1815
07:53:31.360 --> 07:53:35.360
to your back as well as breast tissue. It stretches

1816
07:53:35.959 --> 07:53:43.200
and moves into your back. To just being aware of

1817
07:53:43.319 --> 07:54:04.360
your chest, being with whatever feeling there is in your chest.

1818
07:54:20.000 --> 07:54:27.439
When I noticed that, I focus on my chest, I

1819
07:54:27.720 --> 07:54:32.680
feel it in my back and my upper back. I mean,

1820
07:54:32.759 --> 07:54:35.680
I guess the obvious reason would be because you know,

1821
07:54:35.720 --> 07:54:46.439
I'll breathe in in. Then it stretches my chest and

1822
07:54:46.799 --> 07:55:00.680
my back at the same time. It feels it feels okay,

1823
07:55:07.479 --> 07:55:12.240
doesn't feel I've got a little bit of pain in

1824
07:55:12.360 --> 07:55:20.279
my right chest, a little bit not pain, but little discomfort,

1825
07:55:20.400 --> 07:55:30.479
maybe stiffness possibly, I don't know. I noticed my shoulders

1826
07:55:30.479 --> 07:55:39.599
also wanting to flex for some reason. I think that's

1827
07:55:39.599 --> 07:55:47.959
probably part of my upper back, that connection between my

1828
07:55:48.080 --> 07:55:52.799
shoulders my upper back, because I can move my shoulders

1829
07:55:52.880 --> 07:55:59.919
and stretch the muscles in my back, moving the shoulders

1830
07:56:00.119 --> 07:56:06.279
backwards or up, which then moves I think it's the

1831
07:56:06.439 --> 07:56:10.439
scapulous in your back.

1832
07:56:20.520 --> 07:56:28.159
It feels quite nice. Actually, a good thing about this

1833
07:56:28.479 --> 07:56:31.720
is you can, if you want to, you.

1834
07:56:31.959 --> 07:56:46.799
Can just flex or stimulate the various muscles in your

1835
07:56:46.880 --> 07:56:52.919
body gently in order to get more of the sense

1836
07:56:53.040 --> 07:57:07.599
of how they feel. And when you're relaxing, when you

1837
07:57:07.759 --> 07:57:11.959
do tense and muscle and you let it go and

1838
07:57:12.080 --> 07:57:19.159
you let it relax, it relaxes way more.

1839
07:57:20.560 --> 07:57:21.479
Than it would normally.

1840
07:57:26.439 --> 07:57:28.759
But you have to feel.

1841
07:57:30.560 --> 07:57:31.680
That you're able to do that.

1842
07:57:33.319 --> 07:57:39.040
There's no point doing it if there's an issue with

1843
07:57:39.200 --> 07:57:44.599
the per part of your body. You need to be

1844
07:57:45.240 --> 07:57:58.159
gentle with yourself at all times when relaxing deeply. It's

1845
07:57:58.279 --> 07:58:14.000
important to be kind to yourself as you notice your mind.

1846
07:58:18.360 --> 07:58:25.360
How much has your mind slowed down since we started

1847
07:58:26.759 --> 07:58:52.000
this recording? How came and peaceful is your mind right

1848
07:58:52.119 --> 07:59:04.520
now with nothing to think about and just my voice

1849
07:59:04.759 --> 07:59:14.639
to listen to, Because you know the intention behind this

1850
07:59:14.959 --> 07:59:24.080
recording is relaxation. At the very least, for you to

1851
07:59:24.360 --> 07:59:29.360
feel more relaxed at the end of recording than you

1852
07:59:29.599 --> 07:59:41.439
did at the beginning, at the very least, for your

1853
07:59:41.680 --> 07:59:52.959
mind to slow down because your body continues to relax,

1854
07:59:58.400 --> 08:00:09.240
because that's what you want to happen. That's what you

1855
08:00:09.959 --> 08:00:38.639
expect to happen, for relaxation to fill your body, maybe

1856
08:00:39.040 --> 08:00:47.200
calm in your mind to the point of boredom. When

1857
08:00:47.279 --> 08:01:30.799
you start maybe to drift away breathed in, it's almost

1858
08:01:31.080 --> 08:01:40.240
as if you're moving further away from your body in

1859
08:01:40.360 --> 08:01:53.799
your mind, just leaving that there. Kind of liking it.

1860
08:01:54.279 --> 08:01:59.959
An escape pod in a spaceship, a movie, a space move.

1861
08:02:00.279 --> 08:02:02.240
You know, when they gets a little pard in, it

1862
08:02:04.119 --> 08:02:20.200
sends the mom far away from the spaceship, safe to

1863
08:02:20.360 --> 08:03:30.880
dream and continue to relax, drift in so slow and peace,

1864
08:03:31.080 --> 08:04:27.880
so so rare and peace, and focusing on the feeling

1865
08:04:33.400 --> 08:04:43.880
of those individual parts of your body that's a relaxing.

1866
08:04:45.840 --> 08:05:02.439
One by one, you may find that every now and

1867
08:05:02.680 --> 08:05:13.959
then you realize that you aren't listening to my voice

1868
08:05:16.639 --> 08:05:28.319
because your mind started to imagine something different, maybe started

1869
08:05:28.479 --> 08:05:37.000
to almost move into some kind of a dreamy state,

1870
08:05:41.880 --> 08:05:48.159
and then you become aware of my voice again. And

1871
08:05:48.319 --> 08:05:54.720
even though you may want to focus on my voice,

1872
08:05:55.400 --> 08:06:02.799
you may also wish to allow your mind to just

1873
08:06:03.159 --> 08:06:23.040
drift naturally into that space of comfort and safety. As

1874
08:06:23.119 --> 08:06:40.599
you feel more comfort spreading through your body like a

1875
08:06:40.799 --> 08:06:55.200
warm blanket covering you gently, keeping your body at just

1876
08:06:57.919 --> 08:07:15.360
the perfect pritture. And even if you can hear background sounds,

1877
08:07:20.959 --> 08:07:33.279
they just don't seem to matter anymore. There's that sense

1878
08:07:33.400 --> 08:07:53.000
of peace spreads through your mind like a gentle breeze, yes,

1879
08:07:53.200 --> 08:08:05.639
strong enough to blow away all nakedistivity, strong enough to

1880
08:08:09.080 --> 08:08:19.200
remove from your mind any anxiety or stress that was

1881
08:08:19.439 --> 08:08:34.520
there before, and blow away any other thoughts or feelings

1882
08:08:34.919 --> 08:09:00.319
that just don't fit with the sense relaxation that is

1883
08:09:00.599 --> 08:09:25.919
feeling your body and your mind. Unless you focus on

1884
08:09:26.080 --> 08:09:32.520
your mind and count down from ten down to one,

1885
08:09:33.880 --> 08:09:44.240
and with each number you hear, your mind will become

1886
08:09:50.319 --> 08:10:09.200
slightly more w next, just just slightly sort from ten

1887
08:10:09.680 --> 08:10:16.439
down to nine, just a slight movement, from nine down

1888
08:10:16.520 --> 08:10:28.799
to eight, just another small change in how you feel.

1889
08:10:34.200 --> 08:10:42.520
Eight down to seven. That feeling is a gap, almost

1890
08:10:42.599 --> 08:10:48.159
like a gap that starts to get wider, the gap

1891
08:10:48.639 --> 08:10:56.360
between those feelings that you used to have in your

1892
08:10:56.479 --> 08:11:05.159
mind compared to the feelings you have there growing now,

1893
08:11:06.880 --> 08:11:16.680
feelings of comfort and security and confidence. And that gap

1894
08:11:17.119 --> 08:11:23.240
becomes wider. Eight down to seven, seven down to six,

1895
08:11:26.919 --> 08:11:31.919
And when you get to five, your mind will start

1896
08:11:32.080 --> 08:11:45.000
to have a certain physical sensation, almost like there's a

1897
08:11:45.319 --> 08:11:51.919
magnet outside of your head sucking the tension and the

1898
08:11:52.240 --> 08:11:59.840
stress and any remaining feelings that you don't want sucking

1899
08:12:00.360 --> 08:12:11.080
out through your skull. And in down to four you

1900
08:12:11.240 --> 08:12:19.880
can start to really experience that sense of not just emptiness,

1901
08:12:20.119 --> 08:12:33.639
but space, a place full of fresh air, a place

1902
08:12:33.720 --> 08:12:40.240
where you can stretch. It's almost as if as you

1903
08:12:40.400 --> 08:12:45.319
go down to four and three, your mind is expanding,

1904
08:12:45.959 --> 08:12:59.040
with this sense of peace and tranquility growing as it

1905
08:12:59.200 --> 08:13:06.680
moves down to When you get to one, your.

1906
08:13:06.639 --> 08:13:15.240
Mind just feels exactly how you want to feel.

1907
08:13:18.360 --> 08:13:34.080
For almost a perfect feeling, maybe a sensation that.

1908
08:13:35.680 --> 08:13:37.080
You'd like to keep.

1909
08:13:40.119 --> 08:13:50.959
A place that's safe, where nothing can affect you at all,

1910
08:14:02.680 --> 08:14:07.360
and you can stay in that that space of comfort

1911
08:14:07.479 --> 08:14:17.200
and confidence, confident in your own ability to create this

1912
08:14:18.119 --> 08:14:24.119
space and this feeling of comfort within your own mind

1913
08:14:25.680 --> 08:14:35.319
just by counting and ten down to one. And this

1914
08:14:35.560 --> 08:14:39.919
is something that you can do yourself when you're on

1915
08:14:40.040 --> 08:14:47.759
your own the time when you can maybe sit down,

1916
08:14:48.759 --> 08:14:59.599
maybe just for a few minutes, close your eyes just

1917
08:15:00.080 --> 08:15:12.479
out slowly from ten down to one, and re experience

1918
08:15:14.240 --> 08:15:24.560
these feelings in your mind. And when you feel that

1919
08:15:24.759 --> 08:15:39.919
way in your mind, your body copies your mind, and

1920
08:15:40.040 --> 08:15:46.360
that feeling is spread through your spine and your nervous

1921
08:15:46.479 --> 08:15:54.919
system into every part of your body, travels through your bloodstream,

1922
08:16:00.479 --> 08:16:20.959
heathing and relaxing every particle of your existence. Now we

1923
08:16:21.119 --> 08:16:29.880
can we can practice this a few times before the

1924
08:16:30.080 --> 08:16:34.599
end of the recording, and then you can practice on

1925
08:16:34.720 --> 08:16:42.240
your own and each time you count for ten about one,

1926
08:16:46.919 --> 08:16:58.040
the feelings of comfort, calmness, and deep deep relaxation becomes

1927
08:16:58.360 --> 08:17:14.240
stronger and deeper, filling your mind and your brain with

1928
08:17:14.479 --> 08:17:23.959
these positive chemicals the spread throughout your body, relaxing you

1929
08:17:25.959 --> 08:17:35.439
so quickly, relaxing your whole body and mind so very

1930
08:17:37.159 --> 08:17:48.400
very easily, just by counting from ten down to one.

1931
08:17:53.520 --> 08:17:56.119
So we're going to do it now. I'm going to

1932
08:17:56.240 --> 08:17:56.959
count from.

1933
08:17:56.959 --> 08:17:58.279
Ten down to one.

1934
08:17:59.400 --> 08:18:03.840
I'd like you to repeat the number after me. So

1935
08:18:03.959 --> 08:18:11.119
when I say ten, you can just repeat to yourself.

1936
08:18:12.479 --> 08:18:12.720
Ten.

1937
08:18:18.360 --> 08:18:27.720
Just notice, be aware of how you feel in your

1938
08:18:27.840 --> 08:18:37.400
mind and your body. Then when I say nine, you

1939
08:18:37.479 --> 08:18:53.319
can repeat to yourself nine again, noticing the increase in

1940
08:18:53.520 --> 08:19:01.479
comfort and calmness in your mind end in your body.

1941
08:19:07.439 --> 08:19:16.880
The same when I say eight, want I say seven, six,

1942
08:19:19.439 --> 08:19:33.759
when I say five, four, when I say three, two,

1943
08:19:38.159 --> 08:19:51.919
and lastly when I say one, you can repeat that number. Now.

1944
08:19:52.040 --> 08:19:57.639
Of course, when you do this on your own without

1945
08:19:57.759 --> 08:20:02.759
listening to me, you can say the numbers or whatever

1946
08:20:04.360 --> 08:20:12.799
speed that you feel is necessary for you, so you

1947
08:20:12.959 --> 08:20:18.759
can adapt. So if you feel you want to say

1948
08:20:18.880 --> 08:20:24.720
the numbers ten down to one faster than I do,

1949
08:20:26.479 --> 08:20:29.040
then you go ahead and do that. Or if you

1950
08:20:29.240 --> 08:20:33.200
feel when you do it yourself that you'd like to

1951
08:20:33.439 --> 08:20:38.880
have more more space between the numbers.

1952
08:20:41.080 --> 08:20:47.520
Maybe take a lot longer to get from ten. All

1953
08:20:47.959 --> 08:20:49.880
the way down to one.

1954
08:20:54.080 --> 08:21:06.599
That's your choice also to do. So I'm going to

1955
08:21:06.759 --> 08:21:15.119
count from ten down to one, and when I get

1956
08:21:15.200 --> 08:21:22.439
to one, that will be the end of this recording, unless,

1957
08:21:22.479 --> 08:21:27.040
of course, you're listening with music, then the music will continue.

1958
08:21:34.799 --> 08:26:37.759
Ten nine eight four us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1959
08:26:41.759 --> 08:27:22.720
thirteen twelve eleven, ten nine eight, seven, six, five.

1960
08:27:27.439 --> 08:27:28.000
Four.

1961
08:27:32.000 --> 08:28:00.279
Three two one. Now open your eyes, noticing how you

1962
08:28:00.400 --> 08:28:08.759
physically feel having counted down from twenty to one, allowing

1963
08:28:09.560 --> 08:28:13.959
stress and tension to leave through your fingertips and your toes.

1964
08:28:15.520 --> 08:28:20.240
And as you focus on your fingertips, maybe they feel

1965
08:28:20.240 --> 08:28:27.040
a little bit tingly, which is I suppose quite understanding,

1966
08:28:27.200 --> 08:28:32.240
considering the tension has been exiting your body through your fingertips.

1967
08:28:38.720 --> 08:28:40.720
So now I'm going to count from twenty down to

1968
08:28:40.840 --> 08:28:48.080
one again. This time you're going to feel relief of

1969
08:28:48.240 --> 08:28:53.880
tension and stress, an anxiety.

1970
08:28:53.360 --> 08:28:53.959
That you may have.

1971
08:28:58.599 --> 08:29:07.000
Leaving through your stomach, just leaving through your stomach, almost

1972
08:29:07.040 --> 08:29:12.799
as if it's just releasing the whole of your stomach.

1973
08:29:13.639 --> 08:29:18.479
You'll navel to just above your chest or below your chest,

1974
08:29:18.599 --> 08:29:22.040
rather so surround in your belly button area.

1975
08:29:22.360 --> 08:29:23.159
The whole area.

1976
08:29:25.279 --> 08:29:29.880
You can feel the tension of your body wherever it's left.

1977
08:29:30.159 --> 08:29:35.439
Just releasing from that area, and you may notice that

1978
08:29:35.599 --> 08:29:40.639
your stomach will become very relaxed. As I count down

1979
08:29:41.639 --> 08:30:44.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1980
08:30:49.000 --> 08:31:25.599
eight seven six, bye, oh three two what And you

1981
08:31:25.639 --> 08:31:28.240
can open your eyes again if you choose, or you

1982
08:31:28.279 --> 08:31:34.119
can just keep them closed because it feels relaxing. Just

1983
08:31:34.319 --> 08:31:39.200
notice how your stomach feels. I notice as your focus,

1984
08:31:39.439 --> 08:31:44.639
just do a little scan of your body. Just notice

1985
08:31:44.720 --> 08:31:57.799
how your body feels, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1986
08:32:00.840 --> 08:32:07.759
Just noticing, and you know, you may start to feel

1987
08:32:10.240 --> 08:32:14.040
more of a sense of tiredness, which may be the

1988
08:32:14.159 --> 08:32:20.200
reason you're listening to this recording because you would like

1989
08:32:20.439 --> 08:32:29.880
to let go completely of everything and drift off into

1990
08:32:30.000 --> 08:32:45.000
a nice, natural, calm, relaxing sleep. So now we're going

1991
08:32:45.080 --> 08:32:54.520
to focus on your forehead, and if you choose, you

1992
08:32:54.599 --> 08:32:59.639
can incorporate your eyes in this focus as well. Your

1993
08:33:00.119 --> 08:33:06.319
head and your eyes, it's that whole area, basically, almost

1994
08:33:06.400 --> 08:33:09.119
as if you were wearing a mask. You know, like

1995
08:33:09.279 --> 08:33:13.080
a I don't know a Batman mask.

1996
08:33:13.000 --> 08:33:14.439
Or something, or.

1997
08:33:16.520 --> 08:33:19.080
I'm just trying to find zorro or something, you know,

1998
08:33:19.159 --> 08:33:21.919
the kind of mask that covers your eyes but also

1999
08:33:22.080 --> 08:33:28.759
covers quite a lot of the forehead. Focusing on that area,

2000
08:33:29.240 --> 08:33:31.520
because that's the area that we're now going to release

2001
08:33:32.439 --> 08:33:38.000
tension and stress from your mind, from your brain, from

2002
08:33:38.040 --> 08:33:42.200
your mind, and any tension that you may have remaining

2003
08:33:42.279 --> 08:33:43.319
in your face.

2004
08:33:44.040 --> 08:33:49.360
In your neck and your jaw, your eyes, your forehead,

2005
08:33:50.159 --> 08:33:50.959
or your scalp.

2006
08:33:52.599 --> 08:33:57.919
So basically any tension within your head area, including your

2007
08:33:58.040 --> 08:34:04.279
mind and your brain, and that's going to.

2008
08:34:04.319 --> 08:34:05.479
Be released.

2009
08:34:06.599 --> 08:34:13.599
Through your fullhead in your eyes. As a countdown again

2010
08:34:13.799 --> 08:35:49.720
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2011
08:35:58.919 --> 08:35:59.159
One.

2012
08:36:07.479 --> 08:36:16.919
Noticing as you scan your face withuture, your eyes, the

2013
08:36:17.240 --> 08:36:25.919
cheap bones, your ears, your forehead, your scalp, your neck,

2014
08:36:27.200 --> 08:36:29.720
the back of your neck, in the front of your neck,

2015
08:36:30.680 --> 08:36:39.799
the side of your neck, and your throat. H noticing

2016
08:36:41.159 --> 08:36:50.360
being aware of the comfort increased feel in the relaxation

2017
08:36:52.520 --> 08:36:57.400
not just in your head and neck and mind, also

2018
08:36:57.880 --> 08:36:58.919
the rest of your body.

2019
08:37:04.240 --> 08:37:11.360
Just notice how loose and calm you feel, and how easily.

2020
08:37:13.080 --> 08:37:14.639
It is to just let go.

2021
08:37:17.439 --> 08:37:41.520
Completely, let go completely, how easily. So what I'm going

2022
08:37:41.560 --> 08:37:44.959
to do now is I'm going to focus on the

2023
08:37:45.080 --> 08:37:52.439
top of your head and am We're going to allow

2024
08:37:54.119 --> 08:38:02.479
every last piece of tension of stress that might be

2025
08:38:02.799 --> 08:38:08.240
lingering or hiding in your body or mind or head

2026
08:38:09.799 --> 08:38:14.880
to just be sucked out at the top of your

2027
08:38:14.959 --> 08:38:25.240
head and released into the air. Once sucked out into

2028
08:38:25.360 --> 08:38:33.439
the clouds, imagine a big cloud above your head, almost

2029
08:38:33.560 --> 08:38:38.159
like a whirlpool, and this is gonna suck that tension.

2030
08:38:39.400 --> 08:38:41.040
Out the top of your head.

2031
08:38:43.200 --> 08:38:44.639
And just take it away.

2032
08:38:46.279 --> 08:38:46.919
The good.

2033
08:38:49.880 --> 08:38:53.639
You focus. Imagine an opening on the top of your

2034
08:38:53.720 --> 08:38:59.520
head with that tension and stress, and any remain in

2035
08:38:59.720 --> 08:39:03.319
is use. May be worries of concerns that are no

2036
08:39:03.720 --> 08:39:04.240
use to you.

2037
08:39:04.400 --> 08:39:08.279
Now can all be sucked down at the top of

2038
08:39:08.360 --> 08:39:15.119
your head. I've taken away. As I count down again

2039
08:39:15.759 --> 08:40:55.560
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six.

2040
08:40:59.560 --> 08:41:05.959
Five, four.

2041
08:41:09.759 --> 08:41:44.599
Three, two, whah breath, I'm noticing how you feel, how

2042
08:41:44.759 --> 08:41:53.040
relaxed and calm. You physically and mentally fail right now

2043
08:41:58.680 --> 08:42:00.720
help ease or.

2044
08:42:02.840 --> 08:42:04.680
Your mind feels.

2045
08:42:06.959 --> 08:42:12.159
It feels so nice to just let go, to give

2046
08:42:12.200 --> 08:42:26.000
yourself some space to breathe easily, to think calmly, and

2047
08:42:26.240 --> 08:42:31.360
just to take a break from all that pointless worry

2048
08:42:31.599 --> 08:42:34.240
and concerns.

2049
08:42:33.599 --> 08:42:37.479
About things that you don't need to think about.

2050
08:42:40.360 --> 08:42:47.720
Right now, because this is your time to let go.

2051
08:42:49.080 --> 08:42:58.840
This is your space to enjoy feeling deeply relaxed, peaceful

2052
08:42:59.000 --> 08:43:06.240
in your mind, relaxed in your body. They can feel

2053
08:43:06.840 --> 08:43:16.639
so good, so nice to just not have to do anything,

2054
08:43:18.959 --> 08:43:27.880
to be able to really enjoy that serenity that comes

2055
08:43:29.400 --> 08:43:42.479
of letting go completely, that peacefulness that comes with being

2056
08:43:43.159 --> 08:43:54.439
in this peaceful space. And you can keep this sense

2057
08:43:54.599 --> 08:44:06.520
of calmness for as long as you choose. If you

2058
08:44:06.720 --> 08:44:13.400
choose to drift off into a deep, healing, natural sleep,

2059
08:44:14.720 --> 08:44:21.400
then you can do that. It's completely up to you.

2060
08:44:26.200 --> 08:44:30.919
And you can keep this feeling of calmness physically in

2061
08:44:31.159 --> 08:44:35.240
your mind as long as you choose.

2062
08:44:36.439 --> 08:44:47.799
To feel completely relaxed, completely relaxed.

2063
08:44:51.040 --> 08:44:54.400
And I'd like you to make up of your mind

2064
08:44:56.639 --> 08:45:07.479
that you're going to relax and I want to explore

2065
08:45:07.639 --> 08:45:10.759
that with you. What it feels like when you actually

2066
08:45:12.400 --> 08:45:19.639
decide that you're going to relax, not forcing yourself, but

2067
08:45:19.840 --> 08:45:25.799
giving yourself that. I guess it is a command, really,

2068
08:45:25.880 --> 08:45:32.799
isn't it. When you're telling yourself relax in a gentle

2069
08:45:32.919 --> 08:45:37.959
but firm way that only you can really.

2070
08:45:39.279 --> 08:45:43.159
Tell yourself in that way. You can't really have someone else.

2071
08:45:43.000 --> 08:45:48.159
Saying to you, now it relax, relax, you know, and

2072
08:45:49.360 --> 08:45:51.599
it needs to be gentle, But you can't someone else

2073
08:45:51.680 --> 08:45:59.720
can't really have the same the same kind of influence

2074
08:46:00.919 --> 08:46:09.319
or power that you have over your own physicality, over.

2075
08:46:09.279 --> 08:46:18.479
How you feel, because when you say it to yourself,

2076
08:46:19.759 --> 08:46:21.000
it means more.

2077
08:46:22.119 --> 08:46:23.840
It's personal, and.

2078
08:46:25.439 --> 08:46:30.639
Your brain and your unconscious mind and your body listens

2079
08:46:30.880 --> 08:46:36.439
to what you say. So, for example, we'll test it

2080
08:46:36.520 --> 08:46:39.479
out and do a little test, a few little tests

2081
08:46:39.520 --> 08:46:43.040
along the way, and you can get more of an

2082
08:46:43.159 --> 08:46:49.720
idea of the force, a positive force that you can

2083
08:46:49.880 --> 08:46:57.439
have in creating a sense of comfort and relaxation in

2084
08:46:57.520 --> 08:47:01.279
your body and your mind quite quickly.

2085
08:47:02.680 --> 08:47:05.919
Just by you telling yourself.

2086
08:47:07.319 --> 08:47:15.400
To relax. So I want to start by it's focus

2087
08:47:15.479 --> 08:47:21.479
on your hands. Focus on your hands, and just tell

2088
08:47:21.520 --> 08:47:27.759
your hands to relax, and just say relax. As you

2089
08:47:27.919 --> 08:47:34.599
focus on your hands, you could say my hands are relaxed,

2090
08:47:35.400 --> 08:47:39.560
or I want my hands to relax. I think if

2091
08:47:39.599 --> 08:47:46.319
you actually do it directly by focusing and imagining that

2092
08:47:46.439 --> 08:47:50.200
your hands can hear what you're saying, you know, like

2093
08:47:50.240 --> 08:47:55.479
they've got little ears, which is a little weird. So

2094
08:47:55.759 --> 08:48:12.599
talking to your hands and just say relax, noticing how

2095
08:48:12.680 --> 08:48:28.040
your hands start to relax. Now focus on your eyes

2096
08:48:28.520 --> 08:48:31.880
and tell your eyes to relax. Just say in the

2097
08:48:32.000 --> 08:48:38.959
same word relax, and find the right tone for you.

2098
08:48:41.479 --> 08:48:45.919
You know, I might say relax, but you you might

2099
08:48:46.000 --> 08:48:53.360
say relax or relax. You know, you might say it

2100
08:48:53.479 --> 08:49:01.119
differently to yourself, and that's important for you to gauge

2101
08:49:01.400 --> 08:49:06.720
what feels right for you. To just tell your eyes

2102
08:49:07.959 --> 08:49:12.159
to relax, whilst focusing on your eyes, your eyelids, the

2103
08:49:12.279 --> 08:49:17.759
muscles around your eyes, your eyebrows, and just tell your

2104
08:49:17.919 --> 08:49:22.400
eyes directly relax.

2105
08:49:24.319 --> 08:49:53.119
Now. Now, I just did that myself, and.

2106
08:50:00.520 --> 08:50:03.159
Sometimes you may feel that you need a bit more

2107
08:50:03.319 --> 08:50:09.080
time or the different parts to relax, you know, because

2108
08:50:09.119 --> 08:50:14.200
I start talking again and maybe that part hasn't relaxed fully.

2109
08:50:15.119 --> 08:50:17.279
But what happened is that it will just continue to

2110
08:50:17.400 --> 08:50:21.720
relax even though I'm talking, and that's happening.

2111
08:50:21.479 --> 08:50:22.159
With my eyes.

2112
08:50:25.080 --> 08:50:26.479
Something else I noticed is.

2113
08:50:28.400 --> 08:50:32.200
When I started focusing on my eyes, that actually almost

2114
08:50:32.360 --> 08:50:33.720
became They got worse.

2115
08:50:33.520 --> 08:50:35.040
Before they got better in a way.

2116
08:50:35.759 --> 08:50:38.840
So I felt a degree of tension growing in my

2117
08:50:38.959 --> 08:50:44.919
eyes and then disappearing. So I think what that was

2118
08:50:45.040 --> 08:50:50.200
really was just ME becoming more aware of the tension

2119
08:50:51.319 --> 08:50:53.599
that was already there that I wasn't.

2120
08:50:54.599 --> 08:50:58.520
I wasn't focused on it before, so I wasn't really

2121
08:50:59.279 --> 08:51:16.639
acknowledged it or really conscious to those feelings. Yeah, my

2122
08:51:16.799 --> 08:51:20.959
eyes is still continuing to relax, as well as my hands. Actually,

2123
08:51:24.439 --> 08:51:29.840
my hands have got a certain kind of energy, like

2124
08:51:30.080 --> 08:51:35.240
not buzzing, but I can kind of fuel a degree

2125
08:51:35.279 --> 08:51:41.200
of energy in my hands. Maybe that's where the tension

2126
08:51:41.360 --> 08:51:42.200
is being released.

2127
08:51:44.040 --> 08:51:53.479
Maybe that's the cause in that the next part, I

2128
08:51:53.560 --> 08:51:54.880
think we should focus.

2129
08:51:54.639 --> 08:51:55.599
On the back of the neck.

2130
08:51:56.279 --> 08:52:01.439
That's a part which is quite often me holds tension.

2131
08:52:01.520 --> 08:52:04.119
I don't know about it for yourself, but I think

2132
08:52:04.159 --> 08:52:10.720
it's quite a standard place where tension is sometimes held. So,

2133
08:52:12.880 --> 08:52:16.000
and I'm doing exactly what you're doing as you do

2134
08:52:16.119 --> 08:52:19.680
it as well, so I'm telling my body parts to

2135
08:52:19.799 --> 08:52:20.639
relax as well.

2136
08:52:21.439 --> 08:52:23.880
So if you tell your neck, the back of your neck.

2137
08:52:24.240 --> 08:52:26.680
Focus on the back of your neck, and just say.

2138
08:52:29.360 --> 08:52:33.880
Relax in your own words, in your own tone, in

2139
08:52:33.959 --> 08:52:36.759
your own voice. You can say out loud, or you

2140
08:52:36.840 --> 08:52:41.799
can just say it to yourself internally. But you're focusing,

2141
08:52:42.200 --> 08:52:45.279
and you're saying it literally to the.

2142
08:52:45.360 --> 08:52:48.080
Back of your neck, as if the back of your

2143
08:52:48.159 --> 08:52:55.119
neck can actually hear what you're saying. So do that now,

2144
08:52:55.360 --> 08:52:59.599
Just say relax to the back of your neck, and

2145
08:52:59.680 --> 08:53:41.240
I'll do the same. And what I noticed, and you

2146
08:53:41.479 --> 08:53:45.799
may have had a similar thing, is even.

2147
08:53:45.639 --> 08:53:47.880
Though I was focusing on the back of the neck,

2148
08:53:52.919 --> 08:54:01.119
other parts started to show themselves to me, or maybe

2149
08:54:01.319 --> 08:54:04.000
because they want to be relaxed as well. But I

2150
08:54:04.119 --> 08:54:08.799
started noticing the feelings in my shoulders, attension in my shoulders,

2151
08:54:09.119 --> 08:54:10.080
and in my upper back.

2152
08:54:13.159 --> 08:54:17.959
Whether that was because my back of my neck was saying.

2153
08:54:19.200 --> 08:54:24.159
I'm pretty much okay. It's the other parts that need attention,

2154
08:54:30.560 --> 08:54:33.599
but my low back of my neck is still relaxing.

2155
08:54:35.040 --> 08:54:37.520
But I just became more aware of other parts that

2156
08:54:37.799 --> 08:54:46.439
needed attention. Now, this might happen, and it's not. It

2157
08:54:46.520 --> 08:54:50.159
doesn't mean that it's going any wrong. It just means you're.

2158
08:54:50.040 --> 08:54:56.720
Being notified with more places that also want to feel relaxed.

2159
08:55:00.040 --> 08:55:04.319
So I'm going to focus on my upper back, so

2160
08:55:04.560 --> 08:55:08.159
you can do the same, even if you don't have

2161
08:55:08.319 --> 08:55:13.639
any feelings of tension that obvious in your upper back.

2162
08:55:15.599 --> 08:55:20.479
You just focus on your back and the whole area

2163
08:55:20.639 --> 08:55:25.119
from his shoulder blades down to the middle of your

2164
08:55:25.200 --> 08:55:29.439
back and the spine. And with me, it's more the

2165
08:55:29.560 --> 08:55:31.439
shoulder blades that are more.

2166
08:55:35.880 --> 08:55:36.560
Yeah, that's the.

2167
08:55:36.639 --> 08:55:37.799
Parts that are really.

2168
08:55:39.639 --> 08:55:46.360
Sort of giving me the nod that it needs relax

2169
08:55:46.439 --> 08:55:48.720
in the sounds, going to ask that part to relax,

2170
08:55:49.959 --> 08:55:50.959
and you can do the same.

2171
08:55:51.080 --> 08:56:18.599
Now, relapsed upper back, there's something strange happened there, And this.

2172
08:56:20.080 --> 08:56:21.919
Often happens. I've been doing this for.

2173
08:56:24.840 --> 08:56:32.799
Sixteen years or something, and often I'm one surprised but amazed,

2174
08:56:32.840 --> 08:56:38.759
really bad. There can be a feeling. So when I

2175
08:56:38.919 --> 08:56:40.799
was focusing on the back.

2176
08:56:40.639 --> 08:56:44.880
Of my neck, my upper back was starting to feel

2177
08:56:45.000 --> 08:56:51.119
quite stressed and in need of attention. As soon as

2178
08:56:51.159 --> 08:56:55.200
I started talking to you about my upper back and

2179
08:56:56.279 --> 08:57:00.360
talking about, you know, getting ready to ask the back

2180
08:57:00.479 --> 08:57:07.880
to relax, why the back already started to relax. It's

2181
08:57:08.000 --> 08:57:10.799
almost as if it doesn't need to hear the words,

2182
08:57:11.799 --> 08:57:29.520
just needs attention, just needs to be noticed. And that

2183
08:57:29.720 --> 08:57:36.040
is something that often happens in this type of situation.

2184
08:57:37.200 --> 08:57:40.599
Is when you start to relax.

2185
08:57:41.639 --> 08:57:44.959
A couple of parts of your body, as we've done

2186
08:57:45.040 --> 08:57:50.919
with our hands, our eyes and the eyelids, and.

2187
08:57:51.159 --> 08:58:00.560
Now back of the neck, top of the back, back.

2188
08:58:01.599 --> 08:58:05.599
The rest of the body seems to just take notice

2189
08:58:08.319 --> 08:58:16.599
and decide in its own way to start relaxing. Other

2190
08:58:16.759 --> 08:58:21.799
parts of your body start to just become looser.

2191
08:58:26.560 --> 08:58:29.360
I suppose it's kind of like a bit of an avalanche.

2192
08:58:29.560 --> 08:58:34.279
You know, the little ball starts rolling, and before you

2193
08:58:34.400 --> 08:58:36.040
know it, the whole of your body is.

2194
08:58:36.200 --> 08:58:48.759
Completely relaxed and can't And if you focus on your face,

2195
08:58:54.119 --> 08:59:00.639
you focus on your eyes, the eyelids, your eye browns,

2196
08:59:00.840 --> 08:59:09.840
and the muscles around your eyes, maybe you start to

2197
08:59:10.000 --> 08:59:14.880
notice that your forehead is more relaxed than it was.

2198
08:59:16.959 --> 08:59:22.319
Maybe your face is more relaxed. I would say my

2199
08:59:22.639 --> 08:59:26.479
entire face is a lot more relaxed than it was.

2200
08:59:37.799 --> 08:59:41.439
So we're going to focus now on your shoulders.

2201
08:59:43.200 --> 08:59:48.919
Again, just like before, Just tell your shoulders you can't

2202
08:59:48.959 --> 08:59:49.959
do them in the digital.

2203
08:59:50.119 --> 08:59:53.840
You can do the right shoulder and left shoulder. I

2204
08:59:54.000 --> 08:59:58.080
just can't do both at the same time, Just.

2205
08:59:58.200 --> 09:00:01.759
Tell your shoulders and you focus on them in your mind.

2206
09:00:03.159 --> 09:00:08.040
Focus on them and you feel maybe you can see

2207
09:00:08.159 --> 09:00:15.080
them in your mind's eye. Just tell your shoulders.

2208
09:00:18.279 --> 09:00:19.360
To relax.

2209
09:00:56.560 --> 09:01:11.759
As nice as they relax. But I do notice, I mean,

2210
09:01:12.400 --> 09:01:18.880
especially with my back, is the connection between the different

2211
09:01:18.959 --> 09:01:22.840
parts the back, the shoulders, the.

2212
09:01:23.000 --> 09:01:31.599
Neck being all connected and being such.

2213
09:01:32.159 --> 09:01:37.799
A large part of your body, it's always hard to

2214
09:01:37.959 --> 09:01:46.200
separate them from each other. When my lower back is

2215
09:01:46.279 --> 09:01:55.520
starting to relax on insane, maybe I'm going too slow

2216
09:01:58.000 --> 09:02:01.360
and that could be an issue because we all go

2217
09:02:01.479 --> 09:02:02.720
at different speeds.

2218
09:02:05.000 --> 09:02:09.080
And the idea at the beginning of this recording was

2219
09:02:09.159 --> 09:02:16.240
for you to be able to just say to yourself, relax.

2220
09:02:24.040 --> 09:02:27.959
Without focusing on any particular part of your body.

2221
09:02:30.240 --> 09:02:34.240
Because when you know that telling your hands.

2222
09:02:35.919 --> 09:02:37.000
To relax.

2223
09:02:40.319 --> 09:02:48.720
And your hand relax, you tell your eyelids and your eyes,

2224
09:02:49.599 --> 09:02:56.119
the muscles around your eyes and your eyebrows to relax,

2225
09:03:00.159 --> 09:03:00.799
they relax.

2226
09:03:06.520 --> 09:03:09.119
You tell the back of your neck.

2227
09:03:12.279 --> 09:03:17.759
To relax, and.

2228
09:03:18.200 --> 09:03:28.520
It relaxes, until your alpha back.

2229
09:03:35.000 --> 09:03:56.479
To relax and did relaxes. You'd tell your shoulders.

2230
09:03:57.799 --> 09:03:58.959
To relax.

2231
09:04:08.959 --> 09:04:35.360
And they relaxed, and you told your hands to relax,

2232
09:04:36.119 --> 09:04:37.520
they relaxed and.

2233
09:04:37.599 --> 09:04:39.279
They continued.

2234
09:04:40.360 --> 09:04:40.959
To relax.

2235
09:04:46.799 --> 09:04:52.439
And you told your eyelids, the muscles around your eyes,

2236
09:04:53.479 --> 09:04:55.599
your eyebrows, to relax.

2237
09:04:57.680 --> 09:05:03.880
They relaxed and continued.

2238
09:05:04.720 --> 09:05:05.319
To relax.

2239
09:05:11.720 --> 09:05:15.240
When you told at the back of your neck us

2240
09:05:15.319 --> 09:05:16.479
on the back of your neck.

2241
09:05:19.959 --> 09:05:31.880
And told it to relax and relaxed and continued to relax.

2242
09:05:40.040 --> 09:05:42.360
And you told your ulpa back.

2243
09:05:45.680 --> 09:05:51.159
To relax, be relaxed and continued.

2244
09:05:53.119 --> 09:05:53.720
To relax.

2245
09:06:02.080 --> 09:06:07.639
As with your shoulders, you told your shoulders to relax,

2246
09:06:08.000 --> 09:06:15.519
and your shoulders relaxed and continued.

2247
09:06:19.599 --> 09:06:30.919
To relax. And it's not just that, it's.

2248
09:06:33.599 --> 09:06:38.040
That the rest of your body has also been listening,

2249
09:06:39.720 --> 09:06:45.800
and now relaxation has been spreading. So from your eyes,

2250
09:06:46.160 --> 09:06:53.360
the relaxation spread to your forehead, around your face.

2251
09:06:53.319 --> 09:06:56.639
Into your skin, into your jaw.

2252
09:07:05.800 --> 09:07:10.000
Into the front and side of your neck, all the

2253
09:07:10.040 --> 09:07:12.360
way down your chest and stomach.

2254
09:07:19.239 --> 09:07:22.000
Relaxed hands and shoulders.

2255
09:07:23.440 --> 09:07:31.040
Meets up through your arms, relaxing the full arms, your

2256
09:07:31.800 --> 09:07:47.800
upper arms, elbow inso your wrists, letting go with lower bag.

2257
09:07:50.879 --> 09:07:57.400
Your hips that exploit and you just start to relax

2258
09:07:57.599 --> 09:07:58.400
and continue.

2259
09:07:59.720 --> 09:07:59.839
Ye.

2260
09:08:00.239 --> 09:08:11.480
Yeah, comfort spreading through your legs po the way down

2261
09:08:12.440 --> 09:08:13.879
to your ankles.

2262
09:08:18.559 --> 09:08:22.559
The tops of your feet, the side of your feet,

2263
09:08:24.400 --> 09:08:25.839
and the bottoms.

2264
09:08:25.400 --> 09:08:30.959
Of your feet, real lexing.

2265
09:08:34.239 --> 09:08:45.720
Into your toes, each toe axing, gol.

2266
09:08:48.760 --> 09:08:49.080
Please.

2267
09:09:01.480 --> 09:09:12.639
And if your body relaxes more, your mind becomes slower

2268
09:09:18.160 --> 09:09:28.599
and more peaceful, to the point where.

2269
09:09:30.480 --> 09:09:43.000
If you choose to fall asleep, he can easily do that,

2270
09:09:48.720 --> 09:09:59.360
easily drift away because there's nothing going on in your mind.

2271
09:10:03.040 --> 09:10:45.400
The phrase is peaceful the body, Continster writes. With that connection.

2272
09:10:46.319 --> 09:10:53.480
Between your body relaxing, the word you say to yourself.

2273
09:10:55.360 --> 09:11:06.480
Relats means that you don't need to focus on just

2274
09:11:06.800 --> 09:11:14.680
one part. You can just focus on your entire body.

2275
09:11:20.879 --> 09:11:43.360
Saying the powerful word wakes and there's a those the miniar.

2276
09:11:44.639 --> 09:12:03.120
Sensations of comfort spreading throughout your body, loosening, calm, and

2277
09:12:03.319 --> 09:12:04.480
the easing.

2278
09:12:08.040 --> 09:12:19.440
Every pond to your buddy feeding mm hm relaxed.

2279
09:12:34.599 --> 09:12:37.879
All you need to do from now on is just.

2280
09:12:39.720 --> 09:12:58.760
Tell yourself, lights, that was uh feeding completely.

2281
09:12:59.760 --> 09:12:59.919
Yeah.

2282
09:13:13.879 --> 09:13:21.040
Starting now with number twenty.

2283
09:13:28.080 --> 09:13:38.720
Nineteen eighteen.

2284
09:13:48.919 --> 09:14:06.559
Seventeen six.

2285
09:14:20.559 --> 09:14:44.040
Six four.

2286
09:15:00.279 --> 09:15:15.319
Assassa ye.

2287
09:15:49.160 --> 09:20:21.400
Tell attatatatata.

2288
09:21:34.800 --> 09:27:15.319
S attatatatas swe