Aug. 3, 2025

(no music) (10 hours) GRIEF | A Place to Remember and Reclaim | 3rd August 2025

(no music) (10 hours) GRIEF | A Place to Remember and Reclaim | 3rd August 2025
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WEBVTT

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

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Please only listen when you safely close your eyes and

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loul Finnie has come to join us. Do you come

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to join us? Do you come to love a little

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lie down, little cuddle? Oh he's been asleep in bed

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for hours. Hey, you have and now you're doing big unions,

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doing bigons. Okay, so.

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I hope you hear.

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I'm doing big onions myself. So this is going to

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be a hypnosis recording for grief. And mm hmmm, ah,

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you being very vocal today, if you are being very

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vocal unfortunately, And what I've just heard is there is

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a cat in the garden making a lot of noise.

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And I hope, well, the fact that I've heard it,

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you'd think that Vinnie would hear it, but his ears

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are pricking up at the moment, so I'm hoping he

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doesn't because once he really, you know, locks into that sound,

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he will be barking. So this is a recording about grief.

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It's called a place to Remember and Reclaim. So you

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don't have to you don't have to do anything, but

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you don't have to listen closely to every word I say.

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In fact, you may even find that as you listen,

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and Vinnie is giving me a lot of attention right

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now for some reason. As you listen, your mind drifts,

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drifts to other places, memories and sensation. And that's perfectly okay,

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because we're not here to force anything. You're just here

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to let some part of you rest. Just rest.

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Now.

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I think Finny has established that he's going to be

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making some of his own little background sounds, So I'll

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tell you that now in case you want to just

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turn the recording off, because he seems to be very

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much intent on cleaning himself and being part of this recording,

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don't you. Yes, you do, Yes, you do. I don't

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know why it beards so gentle. It's because you're on

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your dinner. Hey, it's nice to just rest. I love

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closing my eyes and just letting go listening to something calming, peaceful,

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because sometimes grief feels really heavy. I mean, it's like

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something you carry around in your chest m or like

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a fog that makes the world seem like a plane

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going past in the background. You can feel like the

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world feels that it's changed, something's changed in a way

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that never quite be the same again, and in a

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way it has changed. The world is changed. Your world

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has changed because that person that's lost there has been

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a part of your life, and now it'll just be memories.

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So this is your time, a time not to fix anything,

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not to forget anything, but to explore, explore some possibilities,

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love remembering and gently reclaiming what's been lost in a

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new way. Now, if you're not already lying or sitting

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in a comfortable place, please go ahead and allow yourself

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to adjust, maybe even sigh out the air from the lungs.

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I do that quite a lot. Actually, sighing or yawning

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seems to be quite a nice physical sensation of breathing out.

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And let your body soften, let in your shoulders release

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just a little, all your hands grow heavier, and you

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might notice the sensation of the surface supporting you. Maybe

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it's your bed or chair, And just how little effort

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it actually takes to just be here now, in this moment.

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And I don't know which part of you will begin

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to relax first, but some part of you knows how

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to rest because you've done it before many times without

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even trying. So if your eyes want to blink, slower

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or close. You can allow that to happen whenever it's ready,

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And as the outside world fades into the background, I

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invite you to go inside the pinside, to that quiet

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space with feelings, images, and memories can surface, not forced,

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never rushed. And maybe as you imagine descending a gentle staircase,

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going down with each step leading you a little th

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inside yourself, Or maybe you'd prefer imagining a soft, winding

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path through a peaceful forest with birds somewhere in the

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distance and filtered lights through the leaves. With each step

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you take, le didn't you a little deeper to that

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place within where change begins? And as you continue long,

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you may find that you'll breathing deepens almost on its own,

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as if your body is saying, finally, I can let

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go now. There's no right way to grieve, because grief

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is a shapeshifter. It can be quiet and aching or

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loud and missy. He can calm and go like waves,

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or arrive when you least expect it, And perhaps there's

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part of you that's been trying to make sense of it,

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trying to hold on or let go or both at

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the same time. That can be so exhausting can't it

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so tiring? And you don't need to resolve anything right now,

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You don't even need to feel better. But maybe you

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could feel a little more held, a little more understood

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by yourself, looking after yourself, caring for yourself, supporting yourself.

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So I'd like to invite you to imagine a quiet,

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sacred place, a place only you know about. It could

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be a garden, a cottage by a lake, a soft

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hill with tall grasses, or a small room filled with light,

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whatever you choose. Wherever you choose, this place is safe,

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it's private, it's peaceful, and it's a place where memory

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and presence can gently meet. You might even sense of

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doorway appearing a threshold to this healing place. And as

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you cross it, you bring with you everything you need,

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everything you're ready to carry, and perhaps some things you're

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ready to lay down. And maybe in this special place

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you can invite the memory of the person you've lost,

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or the essence of them, not to explain and not

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to apologize, but just.

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To be.

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You might feel their presence in a chair across from you,

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or sense a warmth, or remember a smile, a laugh,

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for look, or even just feeling that they're near and

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there's no need to do anything more than that. Just

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be with them, And there's no need to do anything

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more than that. Just be with them as long as

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you like, and if it feels okay to do so.

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You could imagine having a conversation from the heart. Maybe

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you say the words you didn't get to say, or

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maybe you hear the words you wish that they had

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said to you, because sometimes in trance we can allow

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those inner voices to speak, the voices of love, of connection,

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of peace. And I wonder what they would want for

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you right now? What would they hope you carry forward?

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What parts of them live on in you? Perhaps they

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left you with more than pain. Maybe they gave you

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a way of laughing, or a favorite story, the strength

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you didn't know you'd need, but now you have, And

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just for now, just for this moment, you might allow

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yourself to receive that, because grief is not the end

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of love. Grief is what love looks like when it

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loses its form. But love doesn't disappear. It changes shape.

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And you may find that even now you're already carrying

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something forward, a legacy, a lesson, a feeling that you'll

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return to again and again in dreams, in quiet mornings,

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in surprise, in moments of laughter. And that doesn't mean forgetting,

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It means honoring. And you get to choose how you

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get to build a new relationship, not with the body,

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but with the memory, the spirit, the essence, and some

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part of you already knows how. So now, just for

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a moment, I invite you to imagine some time in

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the future, a day when the sharpest pain has softened,

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a day when the sun feels warm on your skin again,

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a moment when you find yourself smiling and it doesn't

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feel like a betrayal. That day might not be today,

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but it's coming, and maybe you can even imagine what

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you'll be doing, who you'll be with, and how you'll feel,

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and how the memory of your loved one is still there,

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nought as a wound, but as a thread woven into

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the tapestry of your life. That's not letting go, that's

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taken them with you. So as you begin to return,

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you can bring with you anything that's useful, any feelings

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of peace or clarity, or simply the knowing that you

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took this time for yourself. And as you slowly return

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to the present moment, you may notice the sounds around you,

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the feeling of the chair or bed beneath you, and

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the air on your skin. And in a moment, when

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you're ready, you can begin to stretch or wiggle your

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fingers and toes bring in back with you whatever matters most,

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because something in you has shifted or maybe softened, and

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you did that, you allowed it, and now you can

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rejoin in the world at your own pace, bringing with

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you the memory of love and the possibility of peace.

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Thank you for listening. Remember to be kind to yourself.

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You deserved to be happy and be gentle with yourself.

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

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in a more deep and meaningful way, Maybe in a

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way that can not just allow you to feel calmer

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now and throughout the time we've spend together here, not

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

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

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but also I think it would be nice to have

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those feelings of relaxation continue for longer after the recording

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has ended, so that you can still benefit from listening

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

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and then by listening regularly, especially if you find like

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some people do and myself as well. I sometimes I

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find one particular recording that really resonates with me, and

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

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

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

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

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and I managed to find it again and it still

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has the same effect on me. And part of it

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

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

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morning and in the evening. And I knew before even

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

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the play button. This is in the days of CD players,

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pressed the play button, if that it might have even

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

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bed and then even without necessarily listening to her words

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because I had to memorized. Really, it was as if

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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mind would slow down. Now now I was listening to

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this recording, in the early days of learning hypnosis, and

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long before I ever made any videos or audio recordings myself,

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because I didn't start doing that till two thousand and six.

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But I knew, I knew how helpful I found being

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able to just let go, to have that trust in

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the person that I'm listening to, knowing that it's going

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to be just as relaxing, if not more so. Each

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time you hear my voice, you may feel the same.

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Some people have been listening to me for over a decade,

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maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people may be listen

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every day. That's something that I do which you may

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not realize by listening, is when I record these recordings. Now,

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for example, I also am affected by the words that

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I say. So if I said to you, focus on

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your feet, notice your feet relaxing, I will be focusing

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on my feet. I will be noticing my feet relaxing.

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If I said, focus on your hands, and maybe notice

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the difference between each hand, perhaps notice the the air

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in the room, the temperature of the room. On the

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backs of your hands, you may start to notice what

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almost feels like a very light breeze, even though there

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may not be any type of breeze at all where

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you are right now. And as you become aware of

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

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our feeling now and when it comes to potentially drifting

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off to sleep, which may be the reason you're listening hm,

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I also feel drowsy when I make these recordings. I

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also notice my mind drifting. In fact, at times I've

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actually fallen asleep without even noticing. And then I carry

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on talking and it's only and I listen back to

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do the editing. I hear snoring, and I think, I

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don't remember snoring. I remember talking. Is it snoring? Was

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a pick turned up? That's why I sound like when

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I snare and I get really into the whole experience.

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I don't know how you feel. How relaxed do you

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

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I have noticed more and more that the more relaxed,

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

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

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you debreath easier without necessarily focusing on your breath. However,

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being able to notice the ease in which you breathe

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so naturally, You breathe so very easily and smoothly. Whenever

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

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I tend to visualize a beautiful field with trees and

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flowers producing all that life giving oxygen. It feels nice to,

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

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enjoying that feeling of peace serenity with a joyful heart.

237
00:49:54.679 --> 00:50:20.199
Time seems to just drip by, so very slowly, relaxed,

238
00:50:26.039 --> 00:51:05.199
so deeply peaceful, completely unattached to any thoughts whatsoever in

239
00:51:05.360 --> 00:52:09.800
this moment, completely free. Notice that your mind has slowed down,

240
00:52:18.039 --> 00:53:04.760
slowed down because nothing really requires your attention. You can

241
00:53:05.000 --> 00:53:21.119
enjoy the physical sensations of allowing the stress to rip

242
00:53:21.880 --> 00:53:35.800
out of your body, to appear out of every part

243
00:53:41.679 --> 00:54:05.960
of your body, and being released from your brain, ng

244
00:54:06.239 --> 00:54:57.719
your mind slowly but surely, the muscles sing les, relax

245
00:55:00.239 --> 00:55:52.880
h rs so very deeply, so deeply, and the feelings,

246
00:55:55.480 --> 00:56:20.400
the pleasant feelings in your arms and shoulders, deepening each

247
00:56:20.800 --> 00:56:58.800
part of your body further and deeper and deeper, noticing

248
00:57:02.119 --> 00:57:28.960
the feeling's in the back of your neck, feelings in

249
00:57:29.000 --> 00:58:26.880
your wrists, muscles, in front of your body, I all say,

250
00:58:28.320 --> 00:59:07.599
feeling peaceful deeply, there's a sense of peace spreads through

251
00:59:09.119 --> 00:59:46.920
your very core. Even when you focus on your mind,

252
00:59:58.800 --> 01:01:09.320
your mind becomes beeve and slower, even deeper, relaxing, so

253
01:01:09.920 --> 01:02:10.079
very slow, your stomach PA's forin you's stomach, your back.

254
01:02:15.320 --> 01:02:44.159
Notice Notice how relaxed you'd never fear in the hole

255
01:02:44.519 --> 01:03:17.360
of your back. In spy from your brain all the

256
01:03:17.440 --> 01:03:26.159
way down the middle of your back, sending and receiving

257
01:03:28.559 --> 01:04:00.360
millions of messages every day, deep comfort increasing deeply x.

258
01:04:30.519 --> 01:04:30.920
You me.

259
01:04:56.880 --> 01:05:10.679
Y, spreading these signals down your spine or cord into air,

260
01:05:10.920 --> 01:05:30.480
every part of your body, your chins and your calf muscles,

261
01:05:57.559 --> 01:06:27.119
your elbows, Feelings of peace and tranquility spreading through your body,

262
01:06:32.119 --> 01:06:48.360
tips of your toes, to your eyes, your fingers, all

263
01:06:48.400 --> 01:07:34.159
the way to your lower back. On lettin he retinker peace,

264
01:07:50.000 --> 01:08:20.640
drifting mind just wandering away, happy to let go, let

265
01:08:20.680 --> 01:09:26.159
go completely, let go, so tranquil the whole body, enjoying

266
01:09:26.159 --> 01:11:41.760
a sensor listing go he even more peace for enjoy

267
01:11:47.520 --> 01:11:56.159
the space, this space of peace.

268
01:11:59.279 --> 01:14:03.159
And fifty so fiery, fy, relaxed, letting go.

269
01:14:20.880 --> 01:14:28.479
Maybe we can just focus on the different parts of

270
01:14:28.600 --> 01:15:03.279
your body, just to notice a forehead in your eyes

271
01:15:36.000 --> 01:16:23.399
utu so loose, noticing a sense of complete freedom, absolute freedom.

272
01:17:08.800 --> 01:17:09.199
Pre.

273
01:17:21.479 --> 01:17:36.119
Prit peace, for.

274
01:17:38.199 --> 01:18:20.720
Energy, peace, to breathe so much easier.

275
01:19:01.079 --> 01:19:01.439
Loose.

276
01:19:22.680 --> 01:19:34.600
You may have or may not have noticed your mind

277
01:19:35.000 --> 01:20:36.800
drifting peaceful, moveingly, even more deeply in the direction of

278
01:20:41.560 --> 01:22:42.960
total blissful pace, blissful peace, arrest, total peace, com so

279
01:22:43.399 --> 01:23:57.039
calm lett him go peace with mind relaxed forty so relax,

280
01:24:05.920 --> 01:24:54.239
so relaxed. Your body feels almost invisible, so very relaxed.

281
01:24:57.680 --> 01:26:13.039
I'm peaceful, so peaceful, real liquor, so peaceful. And you

282
01:26:13.079 --> 01:26:20.279
could start to notice that you are feeling more relaxed,

283
01:26:23.239 --> 01:26:33.119
even though I've not purposely focused your mind upon that

284
01:26:34.359 --> 01:26:40.479
sense of physical comfort that is growing within you throughout

285
01:26:40.520 --> 01:26:53.399
your body, and your mind starts to slow down, And

286
01:26:53.479 --> 01:27:01.000
that could be almost in recognition of I guess my

287
01:27:01.199 --> 01:27:16.079
speech not being particularly fast, and things just generally feel calmer.

288
01:27:19.520 --> 01:27:27.439
Just by listening to my voice, you give yourself an

289
01:27:27.520 --> 01:27:35.520
opportunity to take a break from the day, take a

290
01:27:35.560 --> 01:27:43.239
break from your life as it is, and to give

291
01:27:43.279 --> 01:27:51.399
yourself a rest, giving yourself permission to take some time

292
01:27:51.520 --> 01:27:59.079
off and to allow your body to relax and allow

293
01:27:59.159 --> 01:28:09.640
your mind to slow down, which in turn releases the

294
01:28:09.680 --> 01:28:20.279
tension any stresses that you had in your body. It's

295
01:28:20.319 --> 01:28:24.960
almost as if the parts of your body just open up,

296
01:28:26.199 --> 01:28:37.840
allowing the negativity out and at the same time replacing

297
01:28:38.680 --> 01:28:48.239
that negativity with positive heathing energy, which then fills your

298
01:28:48.279 --> 01:28:59.960
body up and your mind to also starts to appreciate

299
01:29:01.000 --> 01:29:19.399
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

300
01:29:22.520 --> 01:29:31.119
an energy that spreads through your body like a wave

301
01:29:33.439 --> 01:29:45.600
of comfort. And all this comes from just allowing yourself

302
01:29:48.399 --> 01:29:53.600
a few minutes, maybe half an hour, however long you

303
01:29:53.680 --> 01:30:06.760
want it to be, just rest and allow your mind

304
01:30:06.880 --> 01:30:17.720
and your body to almost reset itself to the settings

305
01:30:17.840 --> 01:30:33.399
of comfort and relaxation, calmness, which allows more room for

306
01:30:34.800 --> 01:30:46.840
feelings of pleasure and happiness to move around your body

307
01:30:48.600 --> 01:30:55.119
and into your mind, almost as if your mind and

308
01:30:55.159 --> 01:31:07.039
your body are sinking together, almost mirroring each other, with

309
01:31:07.159 --> 01:31:21.239
that growing positivity and calmness. And it feels nice. It

310
01:31:21.279 --> 01:31:27.319
really does feel nice to know that you are the

311
01:31:27.319 --> 01:31:40.640
one that has allowed yourself to feel more comfort and

312
01:31:40.840 --> 01:32:00.479
to experience more of this deep relaxation spreading throughout your body,

313
01:32:01.720 --> 01:32:08.600
and as I focus on each part of your body,

314
01:32:09.399 --> 01:32:21.520
you can notice that that part becomes even more relaxed

315
01:32:23.479 --> 01:32:32.399
just by focusing on it. It becomes even more calm

316
01:32:32.600 --> 01:32:43.359
and comfortable, just by focusing. And as I move down

317
01:32:43.520 --> 01:32:51.199
your body, starting at your head, the parts that you've

318
01:32:51.439 --> 01:33:01.399
already focused on will continue to relax deeply, and those

319
01:33:01.560 --> 01:33:08.319
parts that we've not yet focused on or just automatically

320
01:33:12.079 --> 01:33:20.880
release any remaining tension in anticipation of even more comfort

321
01:33:22.159 --> 01:33:32.880
about to come. Now, I'm going to start by focusing

322
01:33:33.520 --> 01:33:40.039
on your forehead. Just being aware of the feelings of

323
01:33:40.119 --> 01:33:50.399
your forehead and any background sounds like mister Herbert the

324
01:33:50.479 --> 01:33:55.880
pigeon can just allow you to feel even more relaxed.

325
01:34:00.119 --> 01:34:06.000
Means you're in the moment. This isn't this isn't a

326
01:34:06.119 --> 01:34:16.000
sterile environment. This is the world. I live in the countryside,

327
01:34:16.600 --> 01:34:26.600
so there's lots of nature sounds around. So as you

328
01:34:26.760 --> 01:34:33.439
focus on your forehead, just notice how it becomes even

329
01:34:34.079 --> 01:34:43.720
more relaxed as you focus only on my voice and

330
01:34:43.800 --> 01:34:52.239
that part of your body. Moving down to your eyes,

331
01:34:54.319 --> 01:35:05.479
focusing on your eyes, noticing how your eyelids feel so

332
01:35:05.760 --> 01:35:15.520
heavy yet so light at the same time, and all

333
01:35:15.560 --> 01:35:26.880
the muscles around your eyes relaxing completely. Moving your focus

334
01:35:28.359 --> 01:35:35.000
down to your mouth, your lips, your tongue, your teeth,

335
01:35:35.039 --> 01:35:47.720
and your gums, the whole of your mouth relaxing, calm

336
01:35:47.760 --> 01:35:59.199
and loose as you focus now on your jaw, not

337
01:35:59.520 --> 01:36:03.600
just the parts of your jaw near your mouth and

338
01:36:03.680 --> 01:36:07.920
your chin, put all the way up the size of

339
01:36:08.000 --> 01:36:16.159
your face to your ears, the hole of your jaw,

340
01:36:17.319 --> 01:36:44.560
feeding more relaxed and calm. Focusing on your neck, the

341
01:36:44.560 --> 01:36:52.119
front of your neck and your throat relaxing and loose

342
01:36:52.800 --> 01:37:02.439
and calm. The sides of your neck, the right and

343
01:37:02.680 --> 01:37:15.520
left side of your neck relax and loose and calm.

344
01:37:21.680 --> 01:37:28.560
And now the back of your neck, focusing on the

345
01:37:28.600 --> 01:37:39.039
back of your neck, letting go of any tension that

346
01:37:39.199 --> 01:37:48.119
may have been there before, and enjoying that sense of

347
01:37:49.079 --> 01:37:54.680
increasing comfort and release.

348
01:37:56.800 --> 01:38:00.800
That you can experience in the back of your neck.

349
01:38:07.079 --> 01:38:08.920
Moving down your.

350
01:38:08.840 --> 01:38:16.159
Back and moving either side of your spine right from

351
01:38:16.199 --> 01:38:21.600
the top of your back all the way down to

352
01:38:21.680 --> 01:38:33.920
the bottom of your back, down to your lower back.

353
01:38:39.000 --> 01:38:46.079
And as you move up and down your spine, you

354
01:38:46.119 --> 01:38:53.920
can feel the muscles either side of your spine relaxing

355
01:38:53.960 --> 01:39:07.439
even more. And as those muscles relax, that sense of

356
01:39:07.600 --> 01:39:18.319
comfort starts to spread outwards from your spine into both

357
01:39:18.479 --> 01:39:26.079
sides of your back, the top of your back, the middle,

358
01:39:26.159 --> 01:39:34.720
and your lower back. And as you scan gently and

359
01:39:35.239 --> 01:39:42.159
slowly up and down your back, there's the muscles in

360
01:39:42.279 --> 01:39:51.640
the top of your back relax and become looser. The

361
01:39:51.760 --> 01:39:57.800
muscles in the middle of your back also seem to

362
01:39:58.039 --> 01:40:07.199
just almost divine from each other, separating and almost melting,

363
01:40:12.960 --> 01:40:19.000
And in your lower back there seems to be an

364
01:40:19.000 --> 01:40:33.239
extra special feeling of comfort. The spreads into your hips,

365
01:40:35.520 --> 01:40:43.479
so down your lower back, into your hips, into the

366
01:40:43.520 --> 01:40:52.319
area where your cosis are, and into your buttocks, and

367
01:40:52.399 --> 01:41:01.640
all those muscles that spread from your lower back into

368
01:41:01.640 --> 01:41:15.279
your hip area start to melt, start to really let go,

369
01:41:21.840 --> 01:41:26.720
don't even know where about. To focus on your shoulders.

370
01:41:28.399 --> 01:41:35.560
Your back and your spine will continue to let go,

371
01:41:38.479 --> 01:41:54.199
continue to relax so calmly, and as you focus on

372
01:41:54.239 --> 01:42:07.199
your shoulders, you may notice that're already h feeling really loose,

373
01:42:12.000 --> 01:42:38.399
They're already feeding calm and feeling. Those muscles then move

374
01:42:38.800 --> 01:42:54.640
from your neck into your shoulders feel so soft and gentle,

375
01:42:58.720 --> 01:43:19.680
so smooth, h and calm, and the feeling in your

376
01:43:19.760 --> 01:43:35.000
shoulders seems to spread deep into your shoulders, that sense

377
01:43:35.039 --> 01:43:47.159
of relaxation, not just traveling deeply into your muscles, but

378
01:43:47.319 --> 01:44:01.000
also relaxing the bones and moving all away to underneath

379
01:44:01.039 --> 01:44:09.479
your arms, relaxing that whole area between the tops of

380
01:44:09.600 --> 01:44:24.119
your shoulders and underneath your arms healing. You feel so

381
01:44:26.079 --> 01:44:40.159
relaxed and comfortable in your shoulders. Who sends that deep

382
01:44:41.000 --> 01:45:01.840
healing message into your arms? And you may feel almost

383
01:45:01.960 --> 01:45:06.720
as if your arms are not even there, because they're

384
01:45:07.239 --> 01:45:57.960
so relaxed, so deeply relaxed, so so calm.

385
01:45:43.000 --> 01:45:43.159
So.

386
01:45:49.840 --> 01:46:04.920
Loose, not feeling spreading all the way down your arms,

387
01:46:07.600 --> 01:46:38.199
two elbows, including your elbows circumforts spreads or away into wrists,

388
01:46:40.520 --> 01:46:55.640
your forearments and your wrists being so heavy. Yet at

389
01:46:55.760 --> 01:47:39.279
the same time sunlight and gentle fut You see now

390
01:47:39.680 --> 01:48:28.119
on your hands, my hands, so peaceful in your hands.

391
01:48:35.920 --> 01:48:54.960
There's a sense of real peace. It just seems to

392
01:48:58.920 --> 01:49:20.159
I feel so familiar when your hands relax deeply ees

393
01:49:37.560 --> 01:51:15.600
your thingers. You things said, A finger tips, moving your

394
01:51:15.640 --> 01:51:45.239
attention to the front of your body, so comfortable, moving

395
01:51:45.479 --> 01:53:12.760
your focus to your legs, A muscles in your thighs,

396
01:53:29.319 --> 01:54:11.760
your knees so relaxed, a carved muscles and just sains compresitly.

397
01:55:04.199 --> 01:56:32.359
Four the feathing your feet, so peaceful, so calm, so peaceful,

398
01:56:39.479 --> 01:57:23.880
so calm, so peaceful, so calm.

399
01:57:20.880 --> 01:57:21.039
So.

400
01:57:22.960 --> 01:57:56.640
Peace f RelA peace fa so calm, loving that deep relaxation,

401
01:57:58.239 --> 01:58:32.000
the spread, just just letting go of everything. So I'm

402
01:58:32.000 --> 01:58:41.920
gonna start counting down now from twenty down to one.

403
01:58:44.119 --> 01:58:47.359
You can imagine in a way it's like just walking

404
01:58:47.439 --> 01:58:53.319
down some steps and each step or twenty steps, and

405
01:58:53.399 --> 01:59:04.279
each step represents a level of comfort, each step represents

406
01:59:06.359 --> 01:59:18.840
a deepening of that comfort, and the fervies you walk

407
01:59:18.920 --> 01:59:24.720
down those steps that the deeper and more relaxed you feel.

408
01:59:31.359 --> 02:02:06.279
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen

409
02:03:21.760 --> 02:12:30.479
eight four fourteen too well five eight nine eight seven.

410
02:12:31.960 --> 02:14:24.119
Four five.

411
02:15:42.800 --> 02:20:17.840
Four SWO one And now as you focus on your eyes,

412
02:20:27.399 --> 02:20:37.719
We're gonna count down from ten dout to one, focusing

413
02:20:39.040 --> 02:20:47.319
just on your eyes, your eyelids, the muscles around your eyes,

414
02:20:50.360 --> 02:20:59.079
your eye walls themselves, our whole area that makes up

415
02:20:59.120 --> 02:21:15.200
your eye. And as we count down from ten down

416
02:21:15.239 --> 02:21:28.280
to one, whilst focus in on your eyes, you'll become

417
02:21:30.280 --> 02:21:42.399
twice is relaxed with each number counting down that you

418
02:21:42.559 --> 02:21:50.120
may find the all you want to do is just

419
02:21:52.120 --> 02:21:59.319
drift off to sleep. And if that's what you want,

420
02:22:02.319 --> 02:22:15.200
then just allow yourself to do that. Now, focus in

421
02:22:15.280 --> 02:22:22.399
on your eyes. I'm going to begin counting down from

422
02:22:22.520 --> 02:25:20.559
ten down to one right now, ten nine eight seven,

423
02:25:31.719 --> 02:31:51.040
say five four three two one. So counted down from

424
02:31:51.079 --> 02:32:08.959
ten to one ten nine eight seven six five four

425
02:32:11.840 --> 02:32:16.120
three two.

426
02:32:17.920 --> 02:32:24.639
One.

427
02:32:25.159 --> 02:32:28.120
And maybe that was a bit too quick in order

428
02:32:28.120 --> 02:32:32.120
to relax. Maybe it's a bit too fast for you

429
02:32:32.399 --> 02:32:42.120
to notice the calming of your body, maybe even a

430
02:32:42.159 --> 02:32:46.000
little bit of pressure there, Like you're counting down from

431
02:32:46.040 --> 02:32:48.799
ten to one. Would you expect me to do? Man,

432
02:32:49.639 --> 02:32:54.239
expect me to stick gold floppy just because you're counting down.

433
02:33:00.159 --> 02:33:06.760
Try again, but this time I go this slower. This time,

434
02:33:07.959 --> 02:33:12.959
as you focus on the whole of your body before

435
02:33:13.000 --> 02:33:20.000
we focus on your legs. Just notice how your body

436
02:33:20.120 --> 02:33:35.120
does start to feel more relaxed with every number that

437
02:33:35.200 --> 02:34:26.280
I count down ten nine eight seven six five four

438
02:34:33.639 --> 02:35:25.159
three two one. And just notice how how you feel, generally,

439
02:35:25.559 --> 02:35:39.879
how your body feels. It's not necessarily even about counting

440
02:35:40.000 --> 02:35:47.280
down from ten to one. It's that space that you have,

441
02:35:48.440 --> 02:36:06.959
that space between being active physically or mentally to just

442
02:36:11.639 --> 02:36:16.840
sitting or lying down, just being there, not doing anything,

443
02:36:17.000 --> 02:36:23.680
not saying anything, or needing to think about anything. So

444
02:36:24.319 --> 02:36:27.319
it opens up a space, you know, a bit of

445
02:36:27.399 --> 02:36:38.399
a space, a gap. And the more I comed down

446
02:36:38.440 --> 02:36:45.840
from ten to one, the bigger that gap becomes. So

447
02:36:45.959 --> 02:36:58.360
there's that gap of calmness, of comfort, relaxation. It's a

448
02:36:58.479 --> 02:37:12.559
nice feeling, and it moves those stresses or discomforts physically

449
02:37:12.680 --> 02:37:25.319
or emotionally, moves them away. Allows you.

450
02:37:27.520 --> 02:37:28.120
To just.

451
02:37:31.040 --> 02:37:37.799
Slow down, someone to count again from ten down to one,

452
02:37:38.200 --> 02:37:48.440
and notice that gap widening, the gap, And as it widens,

453
02:37:48.479 --> 02:37:54.559
it's almost like the stress and attention falls into the

454
02:37:54.600 --> 02:39:15.879
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

455
02:39:34.120 --> 02:40:16.559
three two.

456
02:40:09.360 --> 02:40:16.000
One.

457
02:40:21.520 --> 02:40:25.680
How does your body feel.

458
02:40:27.479 --> 02:40:38.799
Now?

459
02:40:40.399 --> 02:40:55.680
Can you notice? Do you feeling calmer, the feeling more

460
02:40:56.120 --> 02:41:23.520
relaxed as we now focus on your legs, just your legs.

461
02:41:39.479 --> 02:41:59.680
We're just gonna start with focusing on your thighs. Of course,

462
02:41:59.719 --> 02:42:04.639
it's not the most exciting thing to be doing because

463
02:42:08.079 --> 02:42:10.799
I'm sure, like most of your body, there's not a

464
02:42:10.840 --> 02:42:23.280
lot going on right now. Just focusing on the whole

465
02:42:23.399 --> 02:42:29.799
of your thighs, the tops of your thighs, the sides

466
02:42:29.920 --> 02:42:37.000
of your thighs, the bottoms of your thighs, your outer thighs,

467
02:42:37.040 --> 02:42:41.920
and your inner thighs. Basically the whole of your thigh

468
02:42:42.040 --> 02:42:50.840
that leads into your hip and it goes down to

469
02:42:51.040 --> 02:43:05.079
your knee joints. Now, this is a big area. It's

470
02:43:05.120 --> 02:43:10.639
a very heavy area. It's very strong, probably the strongest

471
02:43:11.600 --> 02:43:24.799
muscles in your body or in your thighs. But I

472
02:43:24.840 --> 02:43:33.239
don't think we perhaps give enough attention to our thighs.

473
02:43:39.079 --> 02:43:49.879
Perhaps we don't acknowledge how important our thighs are to

474
02:43:50.040 --> 02:44:10.719
our lives, how much they actually do for us, all

475
02:44:10.760 --> 02:44:21.239
for our lives. And it may seem to sound really weird,

476
02:44:21.280 --> 02:44:29.760
but I think that all of our body parts, especially

477
02:44:29.799 --> 02:44:37.440
our thighs, need some TLC, a bit of love shown,

478
02:44:38.440 --> 02:44:56.680
a bit of acknowledgement. I thank you gratitude for our

479
02:44:56.799 --> 02:45:06.159
thighs do for us. And I know this may sound

480
02:45:06.200 --> 02:45:12.559
a bit strange. Maybe you think, why am I surely

481
02:45:12.559 --> 02:45:15.079
how I should be out in the garden hugging a

482
02:45:15.159 --> 02:45:23.520
tree or something. Well, it's hard to set a microphone

483
02:45:23.639 --> 02:45:26.680
up on a tree. That's why I'm doing this indoors.

484
02:45:26.719 --> 02:45:30.280
Otherwise I would be outside hugging a tree. Now I

485
02:45:30.280 --> 02:45:39.040
can't see the television from the tree. If you move

486
02:45:39.120 --> 02:45:49.040
down to your knees gaining such an important part, and

487
02:45:49.079 --> 02:45:53.559
I think we don't necessarily I'll speak for myself here,

488
02:45:56.000 --> 02:46:01.280
I don't necessarily appreciate all that needs do for me

489
02:46:02.520 --> 02:46:07.680
until I have a problem with my knee. It's occasionally,

490
02:46:07.760 --> 02:46:12.719
if I ever maybe i'll pash it, or it's aching

491
02:46:12.920 --> 02:46:19.360
for some reason. It's then that I realize how much

492
02:46:19.399 --> 02:46:23.840
it does. You know, the benefit of being able to

493
02:46:24.000 --> 02:46:33.239
use my legs without any kind of physical discomfort is

494
02:46:34.040 --> 02:46:42.840
a beautiful thing that's possibly not appreciated until it's temporarily removed.

495
02:46:43.879 --> 02:46:51.000
You know that's comfort. But as you focus on your knees,

496
02:46:53.040 --> 02:46:58.719
regardless of how your knees feel, you can have that

497
02:46:58.959 --> 02:47:05.200
sense of gratitude and love to your knees for all

498
02:47:05.239 --> 02:47:17.600
that they do for you. And you can still have

499
02:47:17.639 --> 02:47:21.840
that attention on your thighs and maybe notice how your

500
02:47:21.879 --> 02:47:33.799
thighs feel. Maybe you've noticed that they are relaxing more

501
02:47:35.559 --> 02:47:47.280
deeply as you focus now on the bottoms of your legs,

502
02:47:47.639 --> 02:47:53.079
your shins and your calf muscles, and the bones between

503
02:47:53.239 --> 02:47:59.440
your knees and your feet incorporate, and of course your

504
02:47:59.479 --> 02:48:11.520
ankle so important. You know, anyone that's had even like

505
02:48:11.639 --> 02:48:18.520
the slightest sprain of an ankle knows how how much

506
02:48:18.680 --> 02:48:28.520
we take our ankles for granted. And it's kind of

507
02:48:28.600 --> 02:48:34.040
strange in a way when you think that. You know, logically,

508
02:48:34.319 --> 02:48:37.440
our wrists are a lot thinner than the rest of

509
02:48:37.440 --> 02:48:42.159
our arms, which is okay, it doesn't I can't see

510
02:48:42.159 --> 02:48:45.680
any problem with that because we're just picking stuff up.

511
02:48:47.239 --> 02:48:52.879
But our ankles so much thinner than the rest of

512
02:48:52.920 --> 02:49:03.799
our legs, and from a physics perspective or logical even

513
02:49:03.840 --> 02:49:09.559
it doesn't really make sense that all this weight would

514
02:49:09.639 --> 02:49:16.559
ultimately be resting on your ankles then leading to your

515
02:49:16.559 --> 02:49:29.719
feet that thin area, a thin bone. Yeah, it does

516
02:49:29.840 --> 02:49:36.639
so much great work. Supports us, supports our body for

517
02:49:36.680 --> 02:49:51.239
a lifetime, helps us to balance, helps you to get

518
02:49:51.360 --> 02:50:00.840
around and be mobile, and there's a car fromuscles. Of course,

519
02:50:05.879 --> 02:50:08.399
when I was younger, I couldn't see the point in

520
02:50:08.440 --> 02:50:14.360
calf muscles. I didn't seem to do anything. Okay, if

521
02:50:14.399 --> 02:50:18.000
I walked around on tiptoes, then my calf muscles get

522
02:50:18.040 --> 02:50:21.760
some work. But of course that's not true. The calf

523
02:50:21.840 --> 02:50:31.520
muscles are being used whenever we use our legs and

524
02:50:31.639 --> 02:50:44.200
your shins there to protect your lower legs, shaped in

525
02:50:44.239 --> 02:50:56.840
a way almost as a protector for the bone, leading

526
02:50:58.159 --> 02:51:08.559
of course to your ankles and your feet. But we're

527
02:51:08.600 --> 02:51:10.479
not going to focus on your feet. We're just going

528
02:51:10.559 --> 02:51:16.959
to focus on the legs. I realize that now that

529
02:51:17.079 --> 02:51:21.520
I've mentioned your feet, it probably focuses on them anyway,

530
02:51:22.000 --> 02:51:24.600
So maybe I should focus on your feet a little bit.

531
02:51:28.600 --> 02:51:33.079
You can have them in your awareness the same as

532
02:51:33.120 --> 02:51:37.520
you have your thighs in your awareness. Even though we

533
02:51:37.600 --> 02:51:43.559
haven't been focusing on your thighs a few minutes, we've

534
02:51:43.600 --> 02:51:54.520
been focusing on your ankles, there's still that sensation of

535
02:51:57.680 --> 02:52:10.479
comfort in your thighs in this that movement of energy,

536
02:52:12.520 --> 02:52:19.600
because the thighs hold lots of different sensations. Of course,

537
02:52:19.639 --> 02:52:24.440
there's the muscles, the big straw muscles that we have

538
02:52:24.600 --> 02:52:37.959
in our thighs, but the skin on the outside of

539
02:52:38.000 --> 02:52:43.360
the thighs, as in the outside of all of our body,

540
02:52:44.120 --> 02:52:55.719
can be very sensitive, sensitive to the touch, sensitive to temperature,

541
02:53:02.239 --> 02:53:09.799
and inside your thighs the bones, there's the muscle, there's

542
02:53:09.840 --> 02:53:14.680
the blood vessels, the arch trees. It's all this stuff

543
02:53:14.719 --> 02:53:23.479
that's inside your thighs, and I guess sometimes it'd be

544
02:53:23.600 --> 02:53:27.760
nice if you could actually put your fingers inside your

545
02:53:27.799 --> 02:53:34.040
thighs and a message, so you can message on the outside,

546
02:53:34.239 --> 02:53:37.159
of course, but to be able to get deep into

547
02:53:37.239 --> 02:53:42.040
the muscles and to be able to just message inside

548
02:53:42.079 --> 02:53:49.120
your thighs, message in the bones of your leg massage

549
02:53:49.159 --> 02:53:58.719
in all the veins and just gently heathing your thighs,

550
02:54:02.319 --> 02:54:09.120
and you could move down massaging inside your knees, just

551
02:54:09.280 --> 02:54:16.040
message in those bones, but with healing fingertips, spreading that

552
02:54:16.399 --> 02:54:27.600
healing energy deep into the joints of your knees. Of course,

553
02:54:27.639 --> 02:54:31.000
there's the back of your your knee, you or the

554
02:54:31.120 --> 02:54:39.319
inside crease where your knee is. It's a very sensitive area.

555
02:54:40.120 --> 02:54:44.559
Very it feels very nice when you stroke it. That

556
02:54:44.639 --> 02:54:48.360
might be because it's an area that's not really touched

557
02:54:48.559 --> 02:54:55.159
very often. It's almost like a hidden part, that crease

558
02:54:57.239 --> 02:55:01.760
in your legs. It's almost it's like a part that

559
02:55:03.520 --> 02:55:14.760
has a sensitivity, which is a little bit different. Of course,

560
02:55:14.799 --> 02:55:25.360
it's protected by your legs, so you can imagine putting

561
02:55:26.200 --> 02:55:35.840
your fingers into that crease in your legs that fold

562
02:55:36.000 --> 02:55:40.159
in between your legs. You can just message with your fingertips.

563
02:55:41.319 --> 02:55:48.079
Imagine your fingertips going inside, massage in the muscle tissue.

564
02:55:52.680 --> 02:55:57.079
You can of course field the bones of your knees,

565
02:55:58.440 --> 02:56:08.920
heating through your fingertips, and then as you go down

566
02:56:11.760 --> 02:56:14.600
to your calf muscles. Now that's the part I'd like

567
02:56:14.639 --> 02:56:19.360
to be able to really put my fingertips deep inside

568
02:56:20.079 --> 02:56:29.079
my calf muscles, massage in every single tissue of that muscle,

569
02:56:30.639 --> 02:56:40.600
healing every part. And then doing the same for my shins,

570
02:56:43.760 --> 02:56:50.680
massage in and gently stroking the bones, gently stroking them,

571
02:56:51.520 --> 02:56:55.760
healing in a loving way, because they deserve to be

572
02:56:55.840 --> 02:57:02.959
treated as the press scious bones that they are, because

573
02:57:02.959 --> 02:57:06.200
our legs are so precious as in all the other

574
02:57:06.319 --> 02:57:11.760
parts of our body, and more precious of any jure

575
02:57:14.399 --> 02:57:30.399
on the planet. When you start to think about your

576
02:57:30.520 --> 02:57:41.879
legs in this way, it can change your perspective. It

577
02:57:42.000 --> 02:57:48.840
might sound a bit a bit silly to start with

578
02:57:48.879 --> 02:57:55.280
the idea of having love for your legs, showing appreciation

579
02:57:57.239 --> 02:58:02.959
for your thighs, wanting to be able to put your

580
02:58:03.000 --> 02:58:11.319
hands in your thighs and massage the muscles and the bones,

581
02:58:13.159 --> 02:58:18.879
and to get your fingers deep in there. Releasing all tension,

582
02:58:21.719 --> 02:58:30.559
just to show how much you care about your legs,

583
02:58:31.239 --> 02:58:35.000
how much you care for what your legs do for

584
02:58:35.120 --> 02:58:48.799
you regularly, your knees, your calves, your ankles, the strength

585
02:58:48.879 --> 02:58:56.959
of your ankles considering how thin they are compared to

586
02:58:57.079 --> 02:59:03.760
the rest of your legs, especially your thighs. Yeah, they're

587
02:59:03.920 --> 02:59:16.200
so strong, so flexible, absolutely amazing things. Your ankles are

588
02:59:20.040 --> 02:59:25.280
truly a gift because of what they do for you,

589
02:59:30.600 --> 02:59:37.600
supporting all that weight, regardless of how what weight you are,

590
02:59:38.719 --> 02:59:43.520
even if you only ate stone, there's still a lot

591
02:59:43.559 --> 02:59:50.239
of weight for these little ankles. Now, I'm a lot

592
02:59:50.440 --> 03:00:00.440
heavier than eight stone double dock, yet my ankles support

593
03:00:00.479 --> 03:00:07.840
my body all the time, or they do give off

594
03:00:07.879 --> 03:00:13.520
a sigh of relief when I sit down at my

595
03:00:13.559 --> 03:00:22.520
whole legs do. My feet feet also go and my

596
03:00:22.600 --> 03:00:50.200
toes clap. We're so happy. Your legs really are amazing.

597
03:00:52.799 --> 03:00:56.479
And I know that talking about talking about your legs

598
03:00:56.559 --> 03:01:03.159
is probably possible among the most most boring things you've

599
03:01:03.200 --> 03:01:12.239
ever heard anyone say. Possibly or boring or not. Everything

600
03:01:12.280 --> 03:01:27.760
I said is true. Your legs are amazing. Your legs

601
03:01:27.879 --> 03:01:47.479
deserve not just respect, they deserve to relax deeply they

602
03:01:47.559 --> 03:01:52.920
deserve to take some time out of the day to

603
03:01:53.120 --> 03:02:29.280
just let go completely. Your legs really can relax, and

604
03:02:29.399 --> 03:02:33.360
because the legs are so such a most you know,

605
03:02:33.559 --> 03:02:39.559
very important part of your body. When you relax your legs,

606
03:02:39.600 --> 03:02:46.879
the rest of your body also naturally follows in that

607
03:02:50.559 --> 03:03:02.879
journey of comfort. And feel it in my hips. My

608
03:03:03.040 --> 03:03:10.360
hips feel really loose, and also my lwer back as well.

609
03:03:12.360 --> 03:03:18.120
My lower back really feels it feels stretched, even though

610
03:03:18.159 --> 03:03:21.799
I'm just sitting in a chair and there's no stretching

611
03:03:24.479 --> 03:03:27.680
as far as I'm aware that I'm doing. It's almost

612
03:03:27.719 --> 03:03:31.520
as if the muscles are just relaxed so much that

613
03:03:31.600 --> 03:03:39.280
there is a natural stretch as the tension has reduced

614
03:03:40.120 --> 03:03:58.760
a lot. And I'm now going to count down from

615
03:03:59.360 --> 03:04:08.399
ten down to one, and you can continue to feel

616
03:04:10.200 --> 03:04:46.360
wonderfully relaxed. Ten nine, eight, seven, six, five, four three

617
03:04:46.760 --> 03:05:07.559
two one relax. So I'm just going to count down

618
03:05:09.040 --> 03:05:13.760
from five down to one. And as a countdown, if

619
03:05:13.760 --> 03:05:20.879
you just focus on the numbers, just the numbers counting down,

620
03:05:21.879 --> 03:05:31.079
and notice how you feel in this moment as you

621
03:05:31.159 --> 03:05:38.719
hear the numbers counting down, knowing that those numbers counting

622
03:05:38.799 --> 03:05:49.000
down represent you feeling calmer, not just in your body,

623
03:05:49.079 --> 03:05:57.559
but also relaxing your mind. Just notice how you feel.

624
03:05:58.360 --> 03:06:04.280
There's nothing to do, there's nothing to say, there's nothing

625
03:06:04.399 --> 03:06:48.600
to think about. Starting with number five four three two.

626
03:06:47.200 --> 03:06:47.440
One.

627
03:06:57.079 --> 03:07:09.360
As you notice the gradual letting go that the tension

628
03:07:09.520 --> 03:07:16.760
in your body, you may also begin to notice and

629
03:07:16.840 --> 03:07:25.879
be aware of how your mind is starting to slow down.

630
03:07:28.319 --> 03:07:34.760
This is just a natural thing that happens. It's not

631
03:07:34.879 --> 03:07:40.120
really a special procedure. It's just natural because as your

632
03:07:41.399 --> 03:07:47.440
body relaxes, your mind also starts to relax and the

633
03:07:47.479 --> 03:07:51.120
more your mind relaxes, the more your body relaxes. It's

634
03:07:51.280 --> 03:08:03.520
just a continuous circle of relaxation. And there's that calmness

635
03:08:03.559 --> 03:08:10.719
that comes from relative quietness. You know, even even if

636
03:08:10.760 --> 03:08:18.360
there's background sounds either your side, online, it's still going

637
03:08:18.440 --> 03:08:23.479
to be quite calm. You know, you haven't got the

638
03:08:23.559 --> 03:08:28.760
television on, there's no music in the background unless you're

639
03:08:28.760 --> 03:08:36.360
listening to the recording with music. Of course, you're very

640
03:08:36.520 --> 03:08:38.440
likely not going to be sitting in a room with

641
03:08:38.520 --> 03:08:43.360
other people. Of course you might be, but generally it's

642
03:08:44.000 --> 03:08:47.719
more ideal if you can do this on your own,

643
03:08:47.920 --> 03:08:58.079
so no distractions, and when you stop thinking about stuff.

644
03:09:04.600 --> 03:09:14.879
Relaxation automatically rises a sense of comfort, starts to grow,

645
03:09:19.360 --> 03:09:26.120
and without trying to build it up into something fantastical

646
03:09:26.440 --> 03:09:38.239
or something magical, this is just a natural process, something

647
03:09:38.360 --> 03:09:49.360
that's easy to accomplish. In fact, it's almost the sense

648
03:09:49.440 --> 03:09:56.239
of relaxing completely happens really when you put no effort

649
03:09:56.559 --> 03:10:00.479
into it. It's not something that you can really force.

650
03:10:03.120 --> 03:10:12.479
It's something that happens naturally. And part of the process

651
03:10:12.879 --> 03:10:24.239
of this recording and others is simply two allow you

652
03:10:26.479 --> 03:10:37.360
to take advantage of this space this time, to just

653
03:10:41.479 --> 03:10:52.280
let go, to just be here, to be in tune

654
03:10:52.760 --> 03:11:04.879
with how you feel. Yeah, with the intention of wanting

655
03:11:05.159 --> 03:11:17.280
to relax deeply and maybe even to fall asleep, depending

656
03:11:17.479 --> 03:11:23.799
on what it is that you wish for yourself in

657
03:11:23.840 --> 03:11:40.040
this moment. As we know, relaxing is the majority of

658
03:11:40.079 --> 03:11:44.879
the process of falling asleep. The actual falling asleep part

659
03:11:44.920 --> 03:11:53.120
is the tiny bit at the end. The deeper relaxed

660
03:11:53.479 --> 03:12:15.239
you become, the easier you find yourself drifting. You can

661
03:12:15.319 --> 03:12:23.959
also if you choose stay focused on my voice and

662
03:12:25.479 --> 03:12:55.440
really enjoy the process of gradually relaxing each muscle in

663
03:12:55.479 --> 03:13:22.840
your body effortlessly and just observing the sensation of letting

664
03:13:22.959 --> 03:13:38.600
go completely. This time, I'm going to count from six

665
03:13:39.639 --> 03:13:51.680
down to one, and you can notice your mind calming

666
03:13:51.959 --> 03:14:04.520
down more with each number that you hear me say naturally,

667
03:14:05.559 --> 03:17:07.760
feeling calm and slow and peaceful, six, five, four, three, two, one,

668
03:17:08.239 --> 03:17:17.840
being aware of how your mind has slowed right down,

669
03:17:21.079 --> 03:17:44.479
sinking deeply into relaxation. And as you focus on your mind,

670
03:17:44.760 --> 03:17:57.280
you may notice that there are some thoughts still there,

671
03:17:57.280 --> 03:18:06.840
maybe some stubborn thoughts that for some reason perhaps need

672
03:18:06.920 --> 03:18:22.159
your attention. That's what you can do is send love

673
03:18:22.360 --> 03:18:36.000
to those thoughts. Sprinkle those thoughts with love like all

674
03:18:36.120 --> 03:18:41.799
petals from a flower. Just sprinkle it over them, petals

675
03:18:41.840 --> 03:18:49.079
filled with love towards those thoughts, to let those thoughts

676
03:18:49.239 --> 03:18:56.120
know that you're not abandoned in them. You just need them.

677
03:18:57.280 --> 03:19:08.440
You require them to just calm down, slow down, quiet

678
03:19:08.760 --> 03:19:24.760
down for now. So as you focus on those remaining thoughts,

679
03:19:25.920 --> 03:19:31.280
as we count down this time from seven down to one.

680
03:19:31.559 --> 03:19:47.200
With each number, just imagine sprinkling those flower petals of love, kindness,

681
03:19:47.239 --> 03:19:59.159
gratitude over those thoughts, which will allow them to just

682
03:20:00.520 --> 03:20:15.600
melt away and relaxed deeply. With every number, those thoughts

683
03:20:15.680 --> 03:21:24.760
will become more and more relaxed, starting with number seven six, five, four.

684
03:21:50.239 --> 03:23:01.840
Three two one.

685
03:22:59.040 --> 03:23:12.239
And is it now? Yeah, Notice how relaxed you're feeling

686
03:23:15.920 --> 03:23:31.559
in your body. We're going to focus on your hands,

687
03:23:37.360 --> 03:23:43.719
because the more relaxed your hands are, the more relaxed

688
03:23:43.879 --> 03:24:04.639
your body and mind are. And there's you focus on

689
03:24:04.719 --> 03:24:15.319
your hands and your fingers. There's nothing needed to be done.

690
03:24:16.239 --> 03:24:21.319
There's no clenching of fists or tents in the fingers

691
03:24:21.440 --> 03:24:35.159
or anything like that. It's just noticing and focusing on

692
03:24:35.200 --> 03:25:03.479
your hands, noticing how they feel. Because the more relaxed

693
03:25:03.840 --> 03:25:13.840
your hands feel, the calmer your mind feels, and the

694
03:25:13.879 --> 03:25:33.559
more comfort you feel throughout your body. You may have

695
03:25:37.360 --> 03:26:16.399
already noticed your mind is starting to drest like since

696
03:26:20.440 --> 03:26:35.079
just on your hands and fingers, allowing them to experience

697
03:26:37.799 --> 03:26:46.159
a real deepening of that relaxation in your hands and fingers,

698
03:26:52.040 --> 03:27:14.440
more and more relaxed. With each number from eight down

699
03:27:14.520 --> 03:27:27.399
to one, you can almost feel that healing and relaxing

700
03:27:27.840 --> 03:27:46.920
energy spreading into your hands and fingers, becoming yell more relaxing.

701
03:27:50.040 --> 03:28:08.040
With each number you hear going down eight down to one,

702
03:28:08.559 --> 03:30:14.920
drifting drifting again, starting with number eight seven, six, five,

703
03:30:39.399 --> 03:32:25.639
four three sea. Oh, just being here now, nothing to

704
03:32:25.719 --> 03:32:36.239
think about, nothing to do, nothing to say, and everything

705
03:32:36.559 --> 03:32:47.559
just feels calmer. And this is your natural state of being.

706
03:32:51.200 --> 03:32:56.559
This is how you just normally feel when you take

707
03:32:56.639 --> 03:33:05.159
away all that other st that we add, you know,

708
03:33:05.239 --> 03:33:16.639
things like stress and worrying and overthinking and anxiety, tension,

709
03:33:20.840 --> 03:33:26.600
just generally thinking about stuff. When you take that away,

710
03:33:27.600 --> 03:33:36.680
which is what we do what we do now, you're

711
03:33:36.760 --> 03:33:48.000
left with a real sense of peacefulness which comes to

712
03:33:48.040 --> 03:34:01.680
you very quickly, because ultimately it's just a feeling, a

713
03:34:01.879 --> 03:34:10.040
feeling of comfort. It's almost as if you've gone inside

714
03:34:10.079 --> 03:34:22.280
yourself and you've found a special place where everything is peaceful,

715
03:34:25.159 --> 03:34:30.680
a place where you can feel relaxed and your natural

716
03:34:32.719 --> 03:34:39.079
sense of comfort, a place where you can be you,

717
03:34:43.760 --> 03:34:50.799
where you can accept yourself for who you are, a

718
03:34:50.879 --> 03:34:57.479
place where you're not trying to please anybody else ever,

719
03:35:01.360 --> 03:35:10.000
a place where you can actually not just love yourself,

720
03:35:10.040 --> 03:35:15.559
but in some ways more importantly, you can like yourself

721
03:35:18.000 --> 03:35:35.360
appreciate who you are. That sense of gratitude is in

722
03:35:35.440 --> 03:35:46.559
the air all around you. That's also a place where

723
03:35:46.600 --> 03:36:00.079
you can actually feel the healing energy soaking into your body.

724
03:36:03.600 --> 03:36:15.000
Healing energy soaking into your body, and that healing energy

725
03:36:15.360 --> 03:36:25.680
spreads through your veins, traveling to each and every single

726
03:36:26.079 --> 03:36:37.280
part of your body, and you start to realize that actually,

727
03:36:38.000 --> 03:36:44.120
that healing energy, it's not just entered into your brain,

728
03:36:46.920 --> 03:36:56.920
it's become part of your brain, and that spinal fluid

729
03:36:59.079 --> 03:37:10.079
is now mixed with healing energy, not just allowing you

730
03:37:10.159 --> 03:37:18.200
to feel so much more relaxed and healthy in this moment,

731
03:37:22.639 --> 03:37:32.120
but also you start to realize that actually, what's happening

732
03:37:32.280 --> 03:37:40.879
now with that healing, relaxing energy spreading through your body,

733
03:37:42.760 --> 03:37:53.600
it's actually changing your life. It's actually changing the way

734
03:37:53.680 --> 03:38:00.319
you're going to feel not just now, but tomorrow and

735
03:38:00.399 --> 03:38:09.360
the next day. As your health improves, not just your

736
03:38:09.399 --> 03:38:17.239
physical health, but your mental health. Things that used to

737
03:38:17.360 --> 03:38:23.479
bother you in the past, for some reason, no longer

738
03:38:24.799 --> 03:38:31.399
have the effect that they used to because something has

739
03:38:31.760 --> 03:38:44.840
changed deep within you. Maybe things that used to cause

740
03:38:44.920 --> 03:38:56.920
you to feel anger no longer have that power to

741
03:38:57.040 --> 03:39:02.719
control you the way they seem to be able to before.

742
03:39:06.360 --> 03:39:17.319
As you realize that you're the one who decides what

743
03:39:17.479 --> 03:39:29.239
affects you, you're the one who decides to feel relaxed

744
03:39:30.040 --> 03:39:42.920
and calm when you choose to enjoy noticing these natural

745
03:39:43.879 --> 03:39:57.280
developments of healing, continuing to grow and improve your life

746
03:39:58.600 --> 03:40:10.479
day by day, including of course your ability to relax

747
03:40:11.079 --> 03:40:26.000
so much easier and sleeping. It's the most natural thing

748
03:40:26.920 --> 03:40:36.879
in the world to you, because falling asleep is something

749
03:40:37.079 --> 03:40:47.879
that you've done so many times in your life, and

750
03:40:48.079 --> 03:40:51.920
you know that you were born, as we all were,

751
03:40:52.680 --> 03:41:02.600
with the ability to fall asleep naturally. We were born

752
03:41:04.000 --> 03:41:14.399
with that ability the just drift off into a deep,

753
03:41:15.680 --> 03:41:27.479
healing sleep. Even when we're kids, sometimes will fall asleep

754
03:41:27.559 --> 03:41:32.440
when we don't even want to try to stay awake.

755
03:41:33.799 --> 03:41:37.239
Maybe it's a birthday in the morning, or it's Christmas

756
03:41:37.440 --> 03:41:41.239
or holiday or something we look forward to. We don't

757
03:41:41.280 --> 03:41:45.879
want to go to sleep. But the more we want

758
03:41:45.920 --> 03:41:51.079
to stay awake, the more we just start to drift.

759
03:41:55.280 --> 03:41:59.239
And the more you fight drifting, the more you try

760
03:41:59.280 --> 03:42:04.440
and stop his off and drifting asleep, the deeper and

761
03:42:04.680 --> 03:42:16.239
stronger that drifting becomes. Because we're born not just with

762
03:42:16.479 --> 03:42:22.879
the need to relax deeply and to naturally fall asleep,

763
03:42:26.120 --> 03:42:39.440
but it's our birthright, it's part of our DNA, and

764
03:42:39.680 --> 03:42:45.200
sometimes as we get older in life, perhaps at times

765
03:42:46.079 --> 03:42:59.840
we have forgotten that relaxing completely it's not only a wonderful,

766
03:43:00.479 --> 03:43:24.479
pleasant experience, it's also really easy. It's very very easy

767
03:43:25.840 --> 03:43:30.159
to let go, because that's all it is. It's just

768
03:43:33.719 --> 03:43:45.159
deciding to let go. And when you press the play

769
03:43:45.239 --> 03:43:55.520
button on my recordings, you have given permission for my

770
03:43:55.760 --> 03:44:03.879
voice to relax you. When you press that play button,

771
03:44:04.879 --> 03:44:15.840
you've given me permission for my words to affect you

772
03:44:16.520 --> 03:44:33.000
in a positive, only a positive way, opening up your

773
03:44:33.120 --> 03:44:55.879
mind to useful and healing suggestions that can have such

774
03:44:55.879 --> 03:45:08.000
an amazing effect on how you feel right now, as

775
03:45:08.120 --> 03:45:19.000
well as those changes that continue long after the recording ends,

776
03:45:20.760 --> 03:45:29.879
those changes within you that continue to flourish and grow,

777
03:45:34.399 --> 03:45:48.120
transforming your life in a positive, beautiful way, allowing you

778
03:45:48.719 --> 03:45:54.959
to move forward in your life in the direction that

779
03:45:55.319 --> 03:46:12.440
you choose for yourself. And this feeling, this feeling that

780
03:46:12.680 --> 03:46:28.799
you can experience of safety, comfort, calmness, This feels so nice.

781
03:46:38.079 --> 03:46:50.840
It's such a healthy place to be, and that positivity

782
03:46:52.159 --> 03:47:11.200
grows within you each and every day. Moving forward, you're

783
03:47:11.319 --> 03:47:22.120
going to find that you're more relaxed physically and in

784
03:47:22.239 --> 03:47:31.040
your mind is more relaxed. And it's not that you're

785
03:47:31.239 --> 03:47:36.799
thinking slower, it's just that your mind will be less

786
03:47:37.719 --> 03:47:49.319
clogged up with unnecessary negativity, because from now on, your

787
03:47:49.479 --> 03:47:59.200
mind rejects negativity. From now on, you're going to start

788
03:47:59.479 --> 03:48:15.799
noticing when negativity arises, and you can just say stop, stop,

789
03:48:18.680 --> 03:48:25.440
and that negativity will turn around and leave you alone.

790
03:48:33.440 --> 03:48:53.079
Stop and that negativity will disappear. And as you notice that,

791
03:48:53.319 --> 03:49:07.559
you feel way more relaxed then you probably expected. You

792
03:49:07.760 --> 03:49:17.360
can now congratulate yourself because you're the person that has

793
03:49:17.520 --> 03:49:23.719
done this. You are the one that has opened your

794
03:49:23.879 --> 03:49:32.040
mind up to the simple facts that you can feel

795
03:49:32.920 --> 03:49:42.719
more relaxed in your body and in your mind. You've

796
03:49:42.840 --> 03:49:48.719
opened your mind up to the birthright of being able

797
03:49:48.799 --> 03:50:05.639
to just fall asleep easily when you choose. And that's

798
03:50:05.719 --> 03:50:12.920
a nice feeling. Don't you think it feels nice? Doesn't it?

799
03:50:16.040 --> 03:50:22.520
To feel calm of all that healing energy is spreading

800
03:50:22.680 --> 03:50:33.159
through your body and your mind to spend time in

801
03:50:33.239 --> 03:50:51.120
a special place where negativity can no longer enter. Negativity

802
03:50:51.280 --> 03:51:00.319
is banned. It's bad, it's not allowed. Intrigue doesn't it doesn't.

803
03:51:00.360 --> 03:51:08.760
This doesn't deserve to be here, doesn't belong here. Negativity

804
03:51:09.000 --> 03:51:23.360
has no place in your life, which makes room feel

805
03:51:23.520 --> 03:51:54.959
more comfort, more healing, more relaxation, more peace. It feels nice,

806
03:51:55.120 --> 03:52:19.840
doesn't it? Just the let go with everything. I'm going

807
03:52:19.879 --> 03:52:27.319
to count down now from twenty down to one. You

808
03:52:27.440 --> 03:52:37.399
can continue to relax. If you choose, you can drift

809
03:52:38.600 --> 03:52:51.840
to sleep with every number you hear me say, you

810
03:52:51.959 --> 03:52:59.319
can fill twice as relaxed, or if you choose, you

811
03:52:59.440 --> 03:53:02.920
can fill twice sleeping.

812
03:53:09.280 --> 03:53:09.479
Now.

813
03:53:14.920 --> 03:54:18.639
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen.

814
03:54:24.000 --> 03:54:24.479
Two.

815
03:54:33.159 --> 03:56:04.239
Eleven, ten, nine, eight, seven, six, five four. This is

816
03:56:04.440 --> 03:56:18.000
your time to just take a break, your time to relax,

817
03:56:22.200 --> 03:56:34.520
to allow your mind to slow down, to give yourself

818
03:56:34.719 --> 03:56:52.760
permission to take a break from everything. And you're the

819
03:56:53.040 --> 03:56:59.840
only person that can make that decision. You're the only

820
03:57:00.120 --> 03:57:08.280
person that can actually tell your mind to just relax,

821
03:57:16.399 --> 03:57:32.000
to just take some time off so that you can

822
03:57:32.760 --> 03:57:38.200
focus on your body, getting in touch with how you

823
03:57:38.399 --> 03:57:55.239
feel physically, and in the process of this body scan

824
03:57:55.680 --> 03:58:06.120
where you focus on different parts of your body, those

825
03:58:06.440 --> 03:58:13.600
parts that you focus on and observe. Even though you're

826
03:58:13.680 --> 03:58:22.520
not purposely requesting for those parts of your body to relax,

827
03:58:24.760 --> 03:58:31.120
it's kind of expected. You expect when you listen to

828
03:58:31.280 --> 03:58:43.920
my voice to feel more relaxed naturally, because when you're

829
03:58:44.000 --> 03:58:54.200
listening to me, your attention is focused on my words,

830
03:58:59.159 --> 03:59:10.040
and as my words guide you to focus on those

831
03:59:10.280 --> 03:59:28.399
parts of your body, your focus increases, which actually calms

832
03:59:28.600 --> 03:59:48.680
your mind. And when your mind calms down, your body relaxes.

833
03:59:56.200 --> 04:00:18.120
And when your body calms down, your mind relaxes. And

834
04:00:18.479 --> 04:00:26.319
even though we've not really started the focus on your body,

835
04:00:29.280 --> 04:00:40.319
you can already feel that healing energy spreading through your body,

836
04:00:45.239 --> 04:00:59.520
pushing out stress and tension, healing all the parts of

837
04:00:59.600 --> 04:01:09.399
your body, including your skin, your bones, your blood, all

838
04:01:09.479 --> 04:01:14.000
of your organs inside your body, all of the muscles,

839
04:01:15.399 --> 04:01:22.520
all of the fat, all of everything, every hair on

840
04:01:22.639 --> 04:01:36.079
your body is filled with that healing energy. And when

841
04:01:36.120 --> 04:01:52.440
your brain fills with that healing energy, the feeling of

842
04:01:52.600 --> 04:02:16.799
comfort and relaxation increase, deeply increases in a way to

843
04:02:20.280 --> 04:02:36.959
your mind starts to feel perhaps bit drowsy because it's

844
04:02:37.120 --> 04:02:56.319
not needed, and it may start to drift if that's

845
04:02:56.520 --> 04:03:04.719
what's needed. So if you're listening to this and what

846
04:03:04.920 --> 04:03:11.079
you need is deep relaxation, that's what you get. If

847
04:03:11.159 --> 04:03:18.520
what you need is to fall asleep naturally and easily

848
04:03:19.440 --> 04:03:32.719
as your mind drifts, that's also what will happen. Because

849
04:03:32.920 --> 04:03:40.760
by pressing that play button on the podcast and listening

850
04:03:40.920 --> 04:03:47.360
to me, you give permission for your body and your mind.

851
04:03:50.399 --> 04:03:59.399
In fact, you give the command to your body and

852
04:03:59.520 --> 04:04:10.479
your mind and to relax deeply and to drift off

853
04:04:10.680 --> 04:04:26.879
to sleep if that's what you want or need. And

854
04:04:27.120 --> 04:04:32.520
as I focus on the different parts of your body,

855
04:04:37.520 --> 04:04:46.319
you may start to just drift. And then you come

856
04:04:46.440 --> 04:04:51.680
back again and you hear me talking, and I'm focusing

857
04:04:51.840 --> 04:05:04.399
on a different part of your body. Me find yourself drifting,

858
04:05:07.159 --> 04:05:12.479
But you don't realize you're drifting until you stop drifting

859
04:05:14.399 --> 04:05:21.319
and you're alert again to my voice. Focusing on a

860
04:05:21.520 --> 04:05:26.879
different part of your body starts to relax even deeper,

861
04:05:31.280 --> 04:05:39.719
because that drifting is basically you already in the sleep zone.

862
04:05:46.280 --> 04:05:51.239
And the more you drift, the longer you drift, and

863
04:05:51.399 --> 04:06:01.879
the longer you drift, eventually that drifting continues into sleep,

864
04:06:06.879 --> 04:06:11.760
and that's the last you remember until you wake up

865
04:06:16.200 --> 04:06:21.319
in your own time. When you experience the right amount

866
04:06:21.440 --> 04:06:27.760
of sleep. Fear because when.

867
04:06:27.680 --> 04:06:28.000
You do.

868
04:06:29.879 --> 04:06:40.879
And if you do fall asleep, it's extremely pleasant, so relaxing,

869
04:06:43.920 --> 04:07:04.120
so deep, healing sleep. It was so nice to relax

870
04:07:04.440 --> 04:07:13.239
into your own body and mind as you as you

871
04:07:13.440 --> 04:07:21.239
feel that heathing energy is spreading through it, relaxing us

872
04:07:21.440 --> 04:07:42.959
so deeply, relaxing us so so deeply. As we start

873
04:07:43.159 --> 04:07:59.159
to focus on your eyes, moving down to your jaw,

874
04:08:07.120 --> 04:08:49.520
down to your neck, your shoulders, arms, hands, fingers, your chest,

875
04:08:55.600 --> 04:09:29.600
your stomach, your back, your spine, you hips, your legs,

876
04:09:37.479 --> 04:10:13.239
your feet, your chase and feeling, seeing spreading and growing

877
04:10:14.840 --> 04:10:27.239
inside your body, feeling you up. Now let's focus again

878
04:10:29.520 --> 04:10:37.600
on parts of your body, focusing this time on your forehead.

879
04:10:44.079 --> 04:10:53.360
Now on your mouth, your lips, your tongue, the whole

880
04:10:53.440 --> 04:11:15.200
of your mouth. Focus in on your fingers. Maybe you

881
04:11:15.319 --> 04:11:20.879
could move your fingers a little bit. You can focus

882
04:11:21.000 --> 04:11:35.479
on each one individually, both hands, and even though as

883
04:11:35.559 --> 04:11:40.840
you focus on both of your hands now they almost

884
04:11:40.920 --> 04:11:48.760
seem to just melt into one where there is your

885
04:11:48.920 --> 04:11:52.239
right hand, start in your left hand.

886
04:11:52.079 --> 04:11:52.159
And.

887
04:11:55.840 --> 04:12:07.959
Almost as if just make together. Now focusing on your knees,

888
04:12:13.840 --> 04:12:36.840
just noticing how your knees feel. Now, focusing on your elbows,

889
04:12:39.600 --> 04:12:52.040
focusing on both of your elbows, just observing the feeling

890
04:12:54.719 --> 04:13:26.639
of your elbows. Now focusing absurding the back of your neck,

891
04:13:36.600 --> 04:14:14.239
feeding the energy on the back of your neck, observing

892
04:14:16.600 --> 04:14:35.920
your ankles, being aware of physical sensations in your ankles,

893
04:15:35.959 --> 04:15:55.559
noticin now your toes on both of your feet, being aware,

894
04:15:57.440 --> 04:16:50.559
hell of toes feel right now, no to sin, how

895
04:16:50.760 --> 04:17:40.159
you entire body feels, noticing your mind feels now, letting go,

896
04:17:48.920 --> 04:18:31.040
letting go, letting go, everything, letting go, letting go, letting go,

897
04:18:35.079 --> 04:18:57.879
oh everything, everything. I'm gonna start now, and I would

898
04:18:57.920 --> 04:18:59.879
like it just first of all, just to see as

899
04:19:01.799 --> 04:19:08.000
lying down on that message table, lying on your front,

900
04:19:09.239 --> 04:19:17.200
your head is supported, your arms are supported, and you

901
04:19:17.280 --> 04:19:23.959
feel comfortable and breathing. It's really easy, and you feel

902
04:19:27.440 --> 04:19:30.440
you feel confident in how you look as well. So

903
04:19:30.879 --> 04:19:35.040
there's none of that issue of body problems or shyness

904
04:19:35.920 --> 04:19:44.040
because I'm a professional and this is a therapy session,

905
04:19:44.879 --> 04:19:52.799
so none of that stuff matters whatsoever. This is about you.

906
04:19:55.680 --> 04:20:01.440
This is about how you feel and how you can

907
04:20:02.879 --> 04:20:08.520
enjoy that sense of comfort and relaxation that comes from

908
04:20:09.920 --> 04:20:15.559
letting go and allowing my hands and my fingers to

909
04:20:15.680 --> 04:20:27.120
relax you by a message your body. So I want

910
04:20:27.159 --> 04:20:32.120
to start off just by placing my hands on the

911
04:20:32.159 --> 04:20:37.079
back of your head, just gently, just you can feel

912
04:20:37.239 --> 04:20:45.680
while my hands feel like really on you, so you

913
04:20:45.760 --> 04:20:48.000
can maybe feel the warmth of my hands on the

914
04:20:48.079 --> 04:20:53.440
back of your head, and with my hands to the

915
04:20:53.520 --> 04:20:57.719
side of your head, not pressing, but just holding there

916
04:20:57.840 --> 04:21:03.719
very gently, maybe over your ears, and a little bit

917
04:21:03.760 --> 04:21:08.360
on your face, just so you can feel my hands

918
04:21:10.440 --> 04:21:23.479
so you can become accustomed to them. And now put

919
04:21:23.559 --> 04:21:25.920
my hands on the back of your head again and

920
04:21:26.159 --> 04:21:33.120
gently let them slide down onto the back of your neck.

921
04:21:40.719 --> 04:21:50.559
You can feel my hands gently stroke in the back

922
04:21:50.600 --> 04:21:57.040
of your neck to start with, just so you can

923
04:21:57.120 --> 04:22:01.920
get used to the feeling with my hands on your skin,

924
04:22:02.520 --> 04:22:11.079
get accustomed to realize that you're safe and it's all good,

925
04:22:11.399 --> 04:22:20.959
it's all fine. And I'm going to start gently messaging

926
04:22:21.760 --> 04:22:38.600
the muscles in the back of your neck with both hands. Now,

927
04:22:38.680 --> 04:22:44.920
this is a very trusting situation, really, because our necks

928
04:22:44.959 --> 04:22:49.319
are so fragile and to have someone have their hands

929
04:22:49.959 --> 04:22:54.959
around your neck in that way can sometimes be problematic

930
04:22:55.079 --> 04:23:00.680
for people, which is why messages are quite good, because

931
04:23:00.680 --> 04:23:09.280
it allows you to relax and to get in touch

932
04:23:09.520 --> 04:23:26.399
with trust, to feel peaceful and calm. And there's a

933
04:23:26.520 --> 04:23:35.200
massage the sides of your neck, gently moving from the

934
04:23:35.280 --> 04:23:39.120
bottom of your neck. It would be sort of near

935
04:23:39.159 --> 04:23:42.440
where your shoulders start. I guess all the way up

936
04:23:44.520 --> 04:23:50.000
to your jaw, your ears, kind of area that side

937
04:23:50.040 --> 04:23:55.040
of your neck. Of course it's a lot longer than

938
04:23:55.440 --> 04:24:10.440
the front of your neck. And then message in the

939
04:24:11.200 --> 04:24:18.920
back of your neck, especially that area where perhaps we

940
04:24:19.120 --> 04:24:27.159
hold tension, and as that area's message, you can actually

941
04:24:27.319 --> 04:24:31.120
feel a sense of release in the back of your

942
04:24:31.200 --> 04:24:39.280
neck and maybe you can breathe it out as well.

943
04:24:41.879 --> 04:24:54.600
Notice how it feels. Notice how you feel. And then

944
04:24:54.719 --> 04:24:58.840
moving down to that area between your neck and your shoulders,

945
04:25:00.360 --> 04:25:09.280
that musty area, starting to message that area on both sides.

946
04:25:11.440 --> 04:25:13.680
I mean, this would be the area that a lot

947
04:25:13.719 --> 04:25:15.879
of people would message if they were going to give

948
04:25:15.920 --> 04:25:22.360
you like a shoulder message. Even that's not technically the shoulders,

949
04:25:22.920 --> 04:25:25.360
but it's all the muscles that lead to the shoulders

950
04:25:27.200 --> 04:25:33.799
from the neck and again that can hold tension and stress.

951
04:25:35.040 --> 04:25:40.040
And when massaged sometimes a nice deep message is useful,

952
04:25:43.120 --> 04:25:58.520
and you decide how deep that message is and just

953
04:25:58.719 --> 04:26:05.639
allow my knuckles just to dig in to get to

954
04:26:05.799 --> 04:26:07.000
those muscles and.

955
04:26:07.079 --> 04:26:07.879
To read.

956
04:26:11.200 --> 04:26:19.799
Relaxed all the time, being fan yet gentle with you

957
04:26:31.879 --> 04:26:38.360
and just stroking down the area to your actual shoulders,

958
04:26:40.639 --> 04:26:50.239
moving to the muscles of your shoulders and maybe initially

959
04:26:50.440 --> 04:26:54.479
just pulling up the shoulders a little bit of the

960
04:26:54.600 --> 04:26:58.239
table just to give you a little bit of a stretch,

961
04:27:00.079 --> 04:27:08.719
but very gently. And you've got the muscles at the

962
04:27:08.799 --> 04:27:20.719
front of your shoulders, the sides and the back. Again,

963
04:27:21.000 --> 04:27:24.840
this is a part that can really take quite a

964
04:27:24.879 --> 04:27:33.120
bit of pressure, quite a bit of needing. If if

965
04:27:33.200 --> 04:27:41.159
you wish to really release the tension to really get

966
04:27:41.239 --> 04:27:47.840
into those muscles, and you can let your fingers in there.

967
04:27:48.920 --> 04:27:54.959
They can feel really nice. Sometimes just being stroked gently

968
04:27:56.000 --> 04:28:04.360
or being massaged quite strong way, it can all be

969
04:28:04.479 --> 04:28:14.760
beneficial to the realaxation of the muscles in your shoulders.

970
04:28:24.639 --> 04:28:34.479
Now to move down your arms, we do one arm

971
04:28:34.559 --> 04:28:44.440
at a time, starting with your right arm. Well I

972
04:28:44.600 --> 04:28:49.159
do is I just lift your arm up, just hold

973
04:28:49.239 --> 04:28:54.879
it to the side of you that way still be attached,

974
04:28:56.879 --> 04:29:11.639
and I just message tops a your arms all the

975
04:29:11.719 --> 04:29:30.360
way down to your forearms, into your wrists, gently messaging

976
04:29:36.200 --> 04:29:42.559
that parts, the softer part which is the under part

977
04:29:42.639 --> 04:29:48.159
of the arm, which leads to the crease in your

978
04:29:48.239 --> 04:30:04.200
rowbo the inside. It's much more sensitive skin. Sometimes just

979
04:30:04.360 --> 04:30:14.680
having that stroked can feel really nice, pleasurable and relaxing.

980
04:30:23.440 --> 04:30:34.000
Now moving down to your right hand, just holding your

981
04:30:34.159 --> 04:30:47.319
hand in both of my hands, just pressing gently on

982
04:30:47.479 --> 04:30:54.680
the back of your hand and stretching your fingers ever

983
04:30:54.840 --> 04:31:03.680
so lightly at the same time, pressing down and messaging

984
04:31:04.360 --> 04:31:17.040
each finger, and then starting to massage the palms of

985
04:31:17.159 --> 04:31:29.680
the hand. Just turning the hand gently, stretching it gently,

986
04:31:34.959 --> 04:31:41.159
and actually having your handheld can really be an emotional

987
04:31:41.319 --> 04:31:48.399
experience sometimes even if it is a stranger, So when

988
04:31:48.440 --> 04:31:52.799
you don't know very well, like a massage person or

989
04:31:53.360 --> 04:32:06.520
a therapist, maybe because it's intimate and you can feel nice,

990
04:32:09.159 --> 04:32:19.440
you can feel safe. And as I put that right

991
04:32:19.760 --> 04:32:27.639
arm back down where it was, we're gonna do the

992
04:32:27.799 --> 04:32:39.440
same with your left arm, exactly the same. Massage in

993
04:32:39.760 --> 04:32:44.879
the muscles in your arm all the way down to

994
04:32:44.959 --> 04:32:57.479
your rest, stroking the inside of your arm, just being

995
04:32:57.719 --> 04:33:11.680
gentle or as fair as you require, and then massaging

996
04:33:12.439 --> 04:33:28.040
your left hand, stretching the fingers gently, massaging the palm

997
04:33:28.880 --> 04:33:47.119
of your left hand, and you can feel so so relaxing,

998
04:33:54.799 --> 04:34:11.759
so comforting. HM, and I just rest your left down

999
04:34:12.000 --> 04:34:26.080
back down, start to massage your back, the biggest part

1000
04:34:26.159 --> 04:34:37.560
of your body, starting at the top, starting again where

1001
04:34:37.599 --> 04:34:41.080
we already have been, the area at the top in

1002
04:34:41.159 --> 04:34:47.799
between your shoulders and near your neck, going back a

1003
04:34:47.959 --> 04:34:53.159
message in that area again, but this time moving downwards.

1004
04:34:59.639 --> 04:35:05.400
The can downward stroke to the middle of your back,

1005
04:35:07.840 --> 04:35:13.319
working from the outside inwards. It's a massage in the

1006
04:35:15.639 --> 04:35:25.200
your back, but the outsides of your back, the parts

1007
04:35:27.880 --> 04:35:40.759
where your arms would maybe rest against, almost the part

1008
04:35:40.880 --> 04:35:54.240
that connects your front to your back. Just massaging down

1009
04:35:56.439 --> 04:36:05.759
firmly but gently, as firm as you want, moving down

1010
04:36:05.959 --> 04:36:09.599
and moving across a little bit, and moving all the

1011
04:36:09.680 --> 04:36:17.560
way down again, being very gentle yet firm as you choose.

1012
04:36:23.959 --> 04:36:28.639
Eventually we get to the spine. We can message the

1013
04:36:28.799 --> 04:36:32.959
muscles and either side of your spine from the top

1014
04:36:33.040 --> 04:36:39.080
of your neck all the way down to your lower back.

1015
04:36:45.319 --> 04:36:51.639
We can do that a few times. Sometimes people use

1016
04:36:54.520 --> 04:36:58.560
the knuckle or the you know, two fingers and just

1017
04:37:00.279 --> 04:37:04.880
go your side of the spine, almost just push down,

1018
04:37:05.759 --> 04:37:08.040
go all the way down to the bottom of the spine,

1019
04:37:09.680 --> 04:37:19.360
each time releasing tension and opening up the body, stretching

1020
04:37:20.520 --> 04:37:27.439
your body so that you feel more relaxed but at

1021
04:37:27.479 --> 04:37:43.759
the same time rejuvenated. And now I'm going to move

1022
04:37:43.919 --> 04:37:52.200
to one side, to your right side, and from the

1023
04:37:52.279 --> 04:37:57.799
bottom of your ribs to your pelvis. I'm going to

1024
04:37:57.880 --> 04:38:04.400
message that area yeah, of your back. I'll stretch over

1025
04:38:04.520 --> 04:38:09.439
the other side and I'll pull the muscles gently and

1026
04:38:09.639 --> 04:38:14.639
massage and push from one end that side or way

1027
04:38:14.759 --> 04:38:19.720
to my side to the middle of fact to where

1028
04:38:19.720 --> 04:38:26.400
your spine is. Massaging that side of your spine the

1029
04:38:26.479 --> 04:38:32.680
opposite side to where I'm standing. It's almost like kneading bread.

1030
04:38:35.119 --> 04:38:41.479
There's that big area which is firm yet lots there

1031
04:38:41.720 --> 04:38:51.200
to massage. Potentially one of the most important places to

1032
04:38:51.319 --> 04:38:58.840
actually have a message because you really feel it. You

1033
04:38:59.080 --> 04:39:04.040
really feel the release and the pleasure of having your

1034
04:39:04.119 --> 04:39:11.759
lower back massaged. It releases so much from your body

1035
04:39:13.279 --> 04:39:22.159
that's not useful, starting a healing process which will continue

1036
04:39:22.360 --> 04:39:34.759
long after this recording is over. The message in this

1037
04:39:34.959 --> 04:39:38.880
part of your body not only feels really good for you,

1038
04:39:40.279 --> 04:39:44.759
it's actually fun to do because it is, as I said,

1039
04:39:44.959 --> 04:39:50.000
like kneading bread. It's a part that you can really

1040
04:39:50.159 --> 04:39:57.919
get hold of and really massage deeply. If that's your choice,

1041
04:40:05.919 --> 04:40:07.840
then I'm going to move over to the other side

1042
04:40:07.880 --> 04:40:14.319
of your body and do the same with the opposite

1043
04:40:14.439 --> 04:40:23.759
part of your lower back, kneading and messaging from your

1044
04:40:23.959 --> 04:40:30.599
sides all the way to the middle of your back

1045
04:40:31.200 --> 04:40:44.799
where your spine is pressing and kneading, firm and gentle

1046
04:40:44.919 --> 04:40:54.759
at the same time. It feels so releasing. This mixture

1047
04:40:54.840 --> 04:41:10.200
of pleasure comfort release can't relaxation or mixed together. Plus,

1048
04:41:10.319 --> 04:41:14.720
there's that feeling from your stomach as it's being stretched.

1049
04:41:16.599 --> 04:41:19.759
Even though you're in your stomach now, you can feel

1050
04:41:19.799 --> 04:41:23.639
it being stretched because that whole area is connected to

1051
04:41:23.720 --> 04:41:35.040
your stomach. Now we're going to move or move further

1052
04:41:35.240 --> 04:41:39.959
up to your top of your body, and I we

1053
04:41:40.080 --> 04:41:48.200
do the same this time, starting with your upper back,

1054
04:41:48.720 --> 04:41:53.880
put my hands forward over and messing massage in that

1055
04:41:54.200 --> 04:42:00.880
area up to your spine, from the side of your

1056
04:42:00.919 --> 04:42:06.119
body up to your spine. So some of that massage area,

1057
04:42:06.840 --> 04:42:12.799
the muscle tissue or whatever fatty tissue even will be

1058
04:42:13.080 --> 04:42:18.319
possibly from your chest because or connected the chest and

1059
04:42:18.439 --> 04:42:25.000
the back connect together. I'm going to be massaging and

1060
04:42:25.200 --> 04:42:30.360
just pulling some of that skin from your side up

1061
04:42:32.040 --> 04:42:40.720
and massaging that area of your upper back all the

1062
04:42:40.799 --> 04:42:47.400
way to your spine. And then I'll move down a

1063
04:42:47.479 --> 04:42:50.360
bit and I'll continue with the middle of your back,

1064
04:42:50.560 --> 04:42:59.520
doing exactly the same thing as gentle or as deep

1065
04:42:59.599 --> 04:43:11.439
as you choose. Now, move or the other side again

1066
04:43:11.560 --> 04:43:16.080
and do the exact same thing with the top of

1067
04:43:16.159 --> 04:43:26.040
your back on the other side, from pretty much underneath

1068
04:43:26.080 --> 04:43:39.680
your arm area really to your spine, and then continue

1069
04:43:39.759 --> 04:43:46.319
in that all the way down, including your lower your

1070
04:43:46.560 --> 04:44:03.639
middle of your back. I'm gonna go to your thighs,

1071
04:44:05.040 --> 04:44:10.479
the backs of your thighs, and the sides of your thighs,

1072
04:44:14.720 --> 04:44:23.639
starting with your right leg. Massage in the back and

1073
04:44:23.799 --> 04:44:32.319
the sides of your thighs gently and firmly. There's a

1074
04:44:32.439 --> 04:44:35.840
lot of muscles there. It's an area that can be

1075
04:44:36.000 --> 04:44:40.240
very tense at times and maybe needs a little bit

1076
04:44:40.319 --> 04:44:43.919
more pressure than the rest of the body. That's up

1077
04:44:44.040 --> 04:44:54.200
to you. You can gently stroke the back of your

1078
04:44:54.319 --> 04:44:59.840
legs where you know, opposite your knee joint or under

1079
04:44:59.840 --> 04:45:12.479
the if your knee joint very sensitive, gentle area, and

1080
04:45:12.840 --> 04:45:20.200
working down to your calf muscles. Massage in your calf

1081
04:45:20.319 --> 04:45:29.840
muscles thoroughly and deeply, if you choose, using both hands

1082
04:45:34.040 --> 04:45:48.360
and fingers, digging deep to your ankles, in the back

1083
04:45:48.479 --> 04:45:55.119
of your back of your ankles, just gently massage in

1084
04:45:55.200 --> 04:46:07.439
that area, maybe lifting the leg and stretching a little bit.

1085
04:46:17.560 --> 04:46:32.880
Moving to the right foot, massaging the bottom of your

1086
04:46:32.959 --> 04:46:48.400
feet and the side of your fate gently but firm

1087
04:46:48.560 --> 04:46:59.599
enough so they don't tickle, and just allow the pleasure

1088
04:46:59.599 --> 04:47:05.040
of you get it from heaven. Your feet message to

1089
04:47:05.200 --> 04:47:11.840
just overtake you. As I continue to message your feet,

1090
04:47:14.279 --> 04:47:22.240
the bottoms of your feet, the sides, your arches, your heel.

1091
04:47:24.680 --> 04:47:26.919
You can put a lot of pressure into your heel

1092
04:47:27.720 --> 04:47:32.720
and it feels amazing, Yet the arches need to be

1093
04:47:32.799 --> 04:47:44.479
a bit more gentle. Stretching your toes gently and massage

1094
04:47:44.599 --> 04:47:50.599
in the bottoms of your toes with my fingers, each

1095
04:47:50.720 --> 04:48:04.360
one individually, moving her to the left leg to do

1096
04:48:04.560 --> 04:48:13.279
exactly the same thing. Starting at the top of the thighs,

1097
04:48:15.520 --> 04:48:18.040
work in the back of the thighs and the sides,

1098
04:48:19.720 --> 04:48:30.080
massaging deeply and gently the whole area, working all the

1099
04:48:30.159 --> 04:48:42.959
way down. And this is an area that maybe you

1100
04:48:43.080 --> 04:48:50.799
could like to spend more time relaxing and massaging. So

1101
04:48:50.919 --> 04:48:56.200
perhaps if you wanted, I could make a future recording.

1102
04:48:56.880 --> 04:49:05.720
Wants spend more time on one particular area. As you

1103
04:49:05.840 --> 04:49:18.240
move down to your calf muscles, Massage in your calf

1104
04:49:18.360 --> 04:49:34.240
muscles firmly and gently, moving down your ancor into your feet.

1105
04:49:36.119 --> 04:49:41.840
Massage in the backs of your feet, the bottoms of

1106
04:49:41.919 --> 04:49:51.200
your feet, stretching your toes and massage in each tone

1107
04:49:51.200 --> 04:49:59.919
individually and have feeling of pleasure and release that you experience.

1108
04:50:00.040 --> 04:50:06.880
It's when your having your feet massaged feels really good.

1109
04:50:18.639 --> 04:50:26.400
Now she turn over in your mind. Laying on your back,

1110
04:50:33.840 --> 04:50:39.560
I'm just going to start again for your neck area,

1111
04:50:46.520 --> 04:50:54.200
in your shoulders, just to get back in touch with

1112
04:50:54.360 --> 04:51:11.439
that area. And as you move up, I can clean

1113
04:51:11.560 --> 04:51:16.279
my hands, make them more fresh, because now I'm gonna

1114
04:51:16.319 --> 04:51:32.680
message your face gently, starting off with your forehead. Your

1115
04:51:32.720 --> 04:51:38.720
eyes are closed and I can just stretch your eyes

1116
04:51:39.000 --> 04:51:50.799
a little bit, pushing up on your eyebrows, just massaging around,

1117
04:51:50.959 --> 04:52:06.200
just scalp, massaging down your cheeks, around your ears, into

1118
04:52:06.319 --> 04:52:08.840
your jaw, gently.

1119
04:52:13.400 --> 04:52:30.439
The side of your neck, your chin mm hmm, and

1120
04:52:30.759 --> 04:52:37.000
just moving down from your neck.

1121
04:52:37.040 --> 04:52:43.759
Down to your chest, starting them by message in the

1122
04:52:44.560 --> 04:52:50.919
very top of your chest where the collar bone is.

1123
04:52:53.200 --> 04:53:05.000
Give the side of the collarbone, and then just message

1124
04:53:05.159 --> 04:53:17.360
in the whole of the chest, moving the chest around,

1125
04:53:26.159 --> 04:53:30.919
because it's quite a large area. You can move from

1126
04:53:31.000 --> 04:53:42.119
one side to the next, moving my hands underneath pretty

1127
04:53:42.159 --> 04:53:51.759
much where your arms are, stretching up, stretching some of

1128
04:53:51.799 --> 04:53:59.799
the muscles of your back in the process moving up

1129
04:54:00.959 --> 04:54:20.720
over your chest and they're moving down again, and then

1130
04:54:20.799 --> 04:54:26.680
allowing my hands to just massage gently and slide down

1131
04:54:28.000 --> 04:54:32.919
towards your stomach, starting in the middle of your chest,

1132
04:54:36.360 --> 04:54:43.000
and then gradually my hands moving apart and massage in

1133
04:54:43.159 --> 04:54:52.240
and slide in at the same time, moving down to

1134
04:54:52.479 --> 04:55:08.119
just below your red cage, moving down, then messaging up again,

1135
04:55:10.959 --> 04:55:18.840
giving your chest all the attention that it needs to

1136
04:55:19.040 --> 04:55:31.240
feel completely relaxed, remembering them. I'm also going to be

1137
04:55:31.360 --> 04:55:37.360
focusing on your sides as well, an area that really

1138
04:55:37.639 --> 04:55:45.240
doesn't get much attention but feels really good when it's massaged.

1139
04:55:50.159 --> 04:55:54.159
Just stroking my hands down the sides of your body,

1140
04:55:57.959 --> 04:56:01.360
just below your arms the way down to your hips.

1141
04:56:11.000 --> 04:56:16.880
Now move into your stomach area. We're going to stand

1142
04:56:17.000 --> 04:56:19.680
one side of you. Like I did when I did

1143
04:56:19.720 --> 04:56:24.959
your lower back. I'm going to do a similar process

1144
04:56:25.959 --> 04:56:36.639
of just stretching the muscles from your side, gently massaging

1145
04:56:40.840 --> 04:56:48.720
from one side to the next, moving a whole area

1146
04:56:49.799 --> 04:56:53.720
from below your ribs all the way down to below

1147
04:56:53.799 --> 04:57:03.360
your belly button, and then move around to the other

1148
04:57:03.520 --> 04:57:15.200
side of you and repeat that process of relaxing, deeply,

1149
04:57:18.759 --> 04:57:29.279
calmly you feel loose, you feel free. And it's something

1150
04:57:29.360 --> 04:57:34.159
about having your stomach massage that's different from any other

1151
04:57:34.319 --> 04:57:42.159
part because we do have a tendency of holding a

1152
04:57:42.279 --> 04:57:46.680
different kind of stress in our stomachs that we may

1153
04:57:46.759 --> 04:57:55.560
not be aware of. As I now message your stomach

1154
04:57:57.880 --> 04:58:05.520
in front of your stomach, making circles around your belly button,

1155
04:58:11.240 --> 04:58:20.799
and then going the other way around, there's a gentleness

1156
04:58:21.000 --> 04:58:26.959
and a freedom that comes from feeling how you're feeling.

1157
04:58:32.520 --> 04:58:37.159
As I now move down the tops of your thighs,

1158
04:58:38.919 --> 04:58:44.720
the muscles, massaging them, and I can do this two

1159
04:58:44.880 --> 04:58:55.159
legs at the same time, pressing down, massaging deeply those

1160
04:58:55.319 --> 04:59:04.360
muscles in your thighs at front of your thighs, and

1161
04:59:04.599 --> 04:59:15.759
moving down to your knees, gently massaging your knees, Sliding

1162
04:59:15.959 --> 04:59:21.400
down your shins, putting pressure on either side of your

1163
04:59:21.520 --> 04:59:34.360
shin gently softly but firmly, moving down to your ankles,

1164
04:59:39.279 --> 04:59:48.919
stroking the tops of your feet, and then with each

1165
04:59:50.279 --> 04:59:55.720
foot in each hand, just gently massaging the whole of

1166
04:59:55.799 --> 05:00:04.560
the foot, the top, the bottom, your heel, your ankle,

1167
05:00:05.439 --> 05:00:17.040
your toes, message in every part of your feet. Feels

1168
05:00:17.159 --> 05:00:22.720
so good. Just to let go and enjoy the process.

1169
05:00:28.360 --> 05:00:47.200
Enjoy feeling so deeply relaxed, so much comfort, and so

1170
05:00:47.400 --> 05:01:03.919
many feelings that come just from touching your skin. And

1171
05:01:04.119 --> 05:01:10.520
you can just lie there for as long as you choose,

1172
05:01:14.520 --> 05:01:26.319
enjoying the feeling of deep comfort from being massaged by me,

1173
05:01:33.479 --> 05:01:54.759
enjoy feeling deeply ra And all we're going to do

1174
05:01:55.400 --> 05:02:15.319
is blow out some care candles. In your mind, there

1175
05:02:15.319 --> 05:02:26.000
are gonna be a hundred candles, and you're gonna blow

1176
05:02:26.200 --> 05:02:36.560
each one out individually, one by one, starting at one hundred.

1177
05:02:37.639 --> 05:02:45.000
As I count down all the way down to one,

1178
05:02:49.520 --> 05:02:58.439
and each time I say a number, you can imagine

1179
05:02:58.479 --> 05:03:05.599
that candle from interview, and I'd like you to actually

1180
05:03:05.959 --> 05:03:24.639
physically gently blow that candle out, just so it's not

1181
05:03:25.040 --> 05:03:36.119
big blow, Its just a gentle, and that candle will extinguish.

1182
05:03:40.799 --> 05:03:45.400
And then I'll say the next number we moved down,

1183
05:03:48.599 --> 05:03:55.119
and you can just h blow that one out as well.

1184
05:04:01.080 --> 05:04:09.599
And as we move down the numbers, you'll find yourself

1185
05:04:10.720 --> 05:04:19.360
feeling more and more relaxed, and if you need to sleep,

1186
05:04:20.240 --> 05:04:32.360
you also find yourself becoming incredibly tired and sleepy. In fact,

1187
05:04:32.520 --> 05:04:42.520
you may struggle to blow out all one hundred of

1188
05:04:42.720 --> 05:05:01.119
these candles as you feel more and more deeply relaxed,

1189
05:05:07.799 --> 05:05:25.799
more and more deep tired. And the further you go down,

1190
05:05:28.439 --> 05:05:42.080
the more your mind starts to drift. You may find

1191
05:05:42.439 --> 05:05:56.840
that you stop listening to me after a while. And

1192
05:05:57.080 --> 05:06:06.319
even though there maybe backgrounds sounds where you are, you'll

1193
05:06:06.400 --> 05:06:17.720
be aware of those sounds at the moment, be me

1194
05:06:21.240 --> 05:06:36.080
start to just not even notice them at all, because

1195
05:06:36.200 --> 05:06:49.759
they're unimportant. Where I am, I've got the sounds of

1196
05:06:49.880 --> 05:06:56.840
the birds, there's horrors, the pigeon who likes to say

1197
05:06:56.919 --> 05:07:03.159
hello sometimes, and there's the odd plane that goes by,

1198
05:07:06.200 --> 05:07:19.639
maybe traffic and trains in the distance, but none of

1199
05:07:19.680 --> 05:07:33.799
that seems important whatsoever. More candles you blow out, the

1200
05:07:33.959 --> 05:07:50.759
less important anything is. More candles you blow out, the

1201
05:07:51.000 --> 05:08:06.720
further you seem to move away from sounds and from

1202
05:08:07.080 --> 05:08:21.479
general date days. Stuff seems to just move away on

1203
05:08:21.680 --> 05:08:37.799
its own. You feel more calma with every candle you

1204
05:08:38.000 --> 05:08:57.759
blow out, guiding you the next number. Do you hear

1205
05:08:57.919 --> 05:09:08.680
me say? And then you blow that candle out to

1206
05:09:16.959 --> 05:09:40.479
so easy, so simple. We're gonna start by introducing the

1207
05:09:40.759 --> 05:09:59.040
first candle. She's a hundred. First candle, she's one hundred.

1208
05:10:03.919 --> 05:10:18.119
When you blow that candle out, you'll find immediately a

1209
05:10:18.759 --> 05:10:32.720
slight change in how you feel, as well as a

1210
05:10:32.880 --> 05:10:55.040
real sense of positivity growing within you, relaxation and sleepiness expanding.

1211
05:11:03.840 --> 05:11:33.759
Starting with one hundred blow up by candle now ninety nine,

1212
05:11:52.240 --> 05:13:28.880
candle ninety eight, can ninety seven, can ninety six, hand

1213
05:13:33.880 --> 05:14:51.080
ninety five, hand ninety four, can do ninety three, hand

1214
05:15:02.400 --> 05:16:23.639
ninety two and ninety one, ten to ninety eight, two

1215
05:16:23.959 --> 05:19:16.040
nine and eighty eight and eighties endo eighty and eighty five,

1216
05:19:52.040 --> 05:21:51.959
T four, fen eighty two and two one.

1217
05:23:27.639 --> 05:24:08.680
Can seventy nine, can do seventy eight, candle seventy seven,

1218
05:24:20.080 --> 05:25:21.279
candle seventy six, candle seventy five, candle seventy four, candle

1219
05:25:25.400 --> 05:26:29.880
seventy three, candle seventy two, candle seventy one, candle seventy one,

1220
05:26:41.560 --> 05:27:40.319
and seventy and sixty nine candle sixty eight, candle sixty seven,

1221
05:27:54.080 --> 05:28:15.560
candle sixty five, candle sixty four.

1222
05:28:28.680 --> 05:29:14.840
Mm, candle sixty four, candle sixty this is three candle sixty.

1223
05:29:16.639 --> 05:29:29.439
Two and.

1224
05:29:32.759 --> 05:31:18.119
Sixty one candle sixty fifty nine, handle fifty eight, candle

1225
05:31:21.880 --> 05:32:47.639
fifty seven, candle fifty six, candle fifty five, candle fifty

1226
05:32:47.959 --> 05:34:03.840
four handle, fifty three handle, fifty two handle fifty two,

1227
05:34:36.319 --> 05:36:08.639
ten to fifty two candle fifty one, candle fifty candle

1228
05:36:12.560 --> 05:38:07.759
forty nine, candle forty eight, chen forty seven candle forty six,

1229
05:38:35.840 --> 05:39:59.560
candle forty five, candle forty two candle what do you

1230
05:40:33.279 --> 05:42:33.400
ndle forty candle thirty nine, had thirty eight, can't do

1231
05:42:37.919 --> 05:44:51.400
thirty seven, canto thirty five, candle thirty four, handle thirty three,

1232
05:45:24.040 --> 05:48:18.159
handle thirty one, chandle thirty and two teen nine ten

1233
05:48:22.680 --> 05:48:23.840
twenty eight.

1234
05:49:00.119 --> 05:49:31.560
Yesndle.

1235
05:49:20.040 --> 05:51:27.560
Twenty seven, candle twenty twenty six, candle twenty five and

1236
05:51:33.599 --> 05:52:56.319
chowing t endle twenty three, hand to twenty deep two

1237
05:53:29.080 --> 05:55:18.680
and do it you want and to wine and schendo

1238
05:55:21.759 --> 06:00:13.400
ninety candle seventeen, caence sixteen, chancel fourty ten well four

1239
06:00:24.479 --> 06:04:02.400
and eleven ten, game nine, time to eights, sham six

1240
06:04:56.439 --> 06:05:44.159
cam five, can do.

1241
06:05:47.680 --> 06:06:27.159
Woo and do.

1242
06:06:32.479 --> 06:08:47.880
Hey seven two h caned or let go of all

1243
06:08:48.000 --> 06:08:56.200
of those thoughts, worries, concerns about the past, thoughts about

1244
06:08:56.240 --> 06:09:00.759
the future, and even things you've been thinking about today.

1245
06:09:02.840 --> 06:09:07.959
Just let it all go because none of it is

1246
06:09:08.159 --> 06:09:22.599
useful in this moment. This is your opportunity to just

1247
06:09:22.959 --> 06:09:37.319
focus on feeling relaxed, allowing yourself to get in touch

1248
06:09:37.479 --> 06:09:46.919
with that natural sense of peace that we all have

1249
06:09:47.240 --> 06:09:54.400
within us. It's available for everyone. It just sometimes takes

1250
06:09:55.279 --> 06:09:59.000
a little bit of effort to set up the right

1251
06:10:01.479 --> 06:10:05.520
time and place in order for you to just let go.

1252
06:10:09.080 --> 06:10:14.560
Because when you do decide to let go and relax,

1253
06:10:17.159 --> 06:10:23.840
that's what your body starts to do because you've chosen,

1254
06:10:25.360 --> 06:10:32.319
You've chosen to just allow your body to unwind and

1255
06:10:32.439 --> 06:10:39.479
your mind starts to slow down. And it's a nice feeling.

1256
06:10:41.479 --> 06:10:44.639
It's a nice feeling at the beginning, just to know

1257
06:10:45.799 --> 06:10:55.840
that you have chosen to decide to relax deeply, and

1258
06:10:56.000 --> 06:11:02.560
because you've made that decision, body or just follow suit,

1259
06:11:05.119 --> 06:11:09.759
because sometimes all the muscles in your body need is

1260
06:11:10.080 --> 06:11:19.680
just permission from you to relax. Because so often we're busy,

1261
06:11:19.959 --> 06:11:24.159
we're going from here to there, we're walking around, and

1262
06:11:24.240 --> 06:11:31.599
we're doing stuff, and the body doesn't have any time

1263
06:11:31.840 --> 06:11:40.240
or space to really relax deeply. So it kind of

1264
06:11:40.319 --> 06:11:45.880
waits for you to lead the way, waits for your permission.

1265
06:11:50.240 --> 06:11:56.720
And when you do give your permission, when you give

1266
06:11:56.799 --> 06:12:03.080
the say so, when you say okay, it's time for

1267
06:12:03.200 --> 06:12:12.840
your body to let go completely and relax totally. Your

1268
06:12:12.919 --> 06:12:22.360
body just follows. It's like a breath of relief. Ah good,

1269
06:12:22.479 --> 06:12:29.360
I can now relax. That feeling at the end of

1270
06:12:29.439 --> 06:12:32.720
a day, of a very physical day that you may

1271
06:12:32.799 --> 06:12:36.599
experience in the past. But you get home and you

1272
06:12:36.840 --> 06:12:40.560
just sit down on a chair, maybe you kick your

1273
06:12:40.680 --> 06:12:46.759
shoes off and not. Ah, feels so nice knowing that

1274
06:12:46.880 --> 06:12:50.880
you don't have to get up again for a little

1275
06:12:50.919 --> 06:12:54.599
while at least if you choose, you can just sit

1276
06:12:54.720 --> 06:13:07.279
there for maybe an hour to It feels blissful. And

1277
06:13:07.560 --> 06:13:12.560
just by sitting down like that, your body knows that

1278
06:13:12.680 --> 06:13:18.119
it's time to relax. Your body has been given permission

1279
06:13:18.319 --> 06:13:28.000
from you. Because it's a mindset in your mind, you're

1280
06:13:28.119 --> 06:13:39.880
prepared to let go of everything and just completely allow

1281
06:13:40.279 --> 06:13:49.200
all the stress of your body to evaporate. Any tensions

1282
06:13:49.560 --> 06:14:08.400
can just gradually vanish. It's almost like magic, really, because

1283
06:14:08.759 --> 06:14:15.279
that sense of relaxation in your body, it's a very

1284
06:14:15.439 --> 06:14:22.240
natural state. It's not something unusual. It may feel unusual

1285
06:14:22.520 --> 06:14:25.439
when you first start to relax, if you if you

1286
06:14:25.520 --> 06:14:30.759
haven't really spent a lot of time focusing and giving

1287
06:14:30.799 --> 06:14:36.040
yourself this space to let go completely and relax, they

1288
06:14:36.240 --> 06:14:43.959
seem are most alien, but it isn't. It's actually the

1289
06:14:44.159 --> 06:14:49.119
most natural thing in the world to let go completely,

1290
06:14:50.840 --> 06:14:58.639
to relax totally, the most natural thing in the world

1291
06:15:01.279 --> 06:15:11.360
to allow yourself to feel really calm in your mind.

1292
06:15:13.919 --> 06:15:21.639
And it is almost like a literal unwinding. It's like

1293
06:15:21.759 --> 06:15:29.360
you press a button and all the tension just releases,

1294
06:15:30.720 --> 06:15:34.119
and it's like a wheel, like a cog, like the

1295
06:15:34.200 --> 06:15:38.159
inside of a clock, just unwinding, and it's almost like

1296
06:15:38.319 --> 06:15:43.400
you could see the little wind up knob that's used

1297
06:15:44.279 --> 06:15:48.319
just going the opposite way that you choose to wind

1298
06:15:48.400 --> 06:15:56.919
it up, and the energy that fremetic stress for energy

1299
06:15:58.400 --> 06:16:08.720
gradually ending down, losing its power, losing its strength. As

1300
06:16:08.759 --> 06:16:18.159
a sense of relaxation becomes stronger and deeper, and you

1301
06:16:18.360 --> 06:16:26.520
may find a the more relaxed you feel, that your

1302
06:16:26.680 --> 06:16:36.680
mind starts to wonder, maybe just seemed to stop listening

1303
06:16:36.759 --> 06:16:41.360
to me for a while, and your mind goes somewhere else,

1304
06:16:42.759 --> 06:16:48.599
and then you realize you're listening to me again, and

1305
06:16:48.720 --> 06:16:55.400
that is just your mind drifting to sleep, which is

1306
06:16:55.560 --> 06:17:05.240
quite natural, because some times when we're stressed and tense,

1307
06:17:06.520 --> 06:17:10.400
we're not mean I actually be aware of what we need,

1308
06:17:11.520 --> 06:17:19.959
what we physically or emotionally need, in this moment. But

1309
06:17:20.119 --> 06:17:26.400
when you allow your body and mind to relax completely

1310
06:17:28.159 --> 06:17:35.360
and you let go of all thoughts, concerns, worries, ideas,

1311
06:17:36.840 --> 06:17:41.360
all letting them go, allowing them to drop onto the floor.

1312
06:17:46.639 --> 06:17:52.639
When you start to get in touch with the feelings

1313
06:17:52.840 --> 06:18:05.080
of such relaxation, feels so nice to be in touch

1314
06:18:05.599 --> 06:18:11.799
with the calmness of the different body parts as they

1315
06:18:14.599 --> 06:18:28.040
become looser and looser. Even your breathing seems easier and

1316
06:18:28.279 --> 06:18:37.400
more natural, effortless, as that cool air enters for your

1317
06:18:37.560 --> 06:18:47.880
mouth or nose into your lungs, breathing in comforts and relaxation,

1318
06:18:50.520 --> 06:18:57.080
and then just breathing out any excess remain intentional stress

1319
06:18:58.880 --> 06:19:07.360
from every part of your body and mind. And as

1320
06:19:07.400 --> 06:19:13.040
you start to focus on your mind, maybe you notice

1321
06:19:13.279 --> 06:19:21.560
that things come to a standstill or maybe just much

1322
06:19:22.040 --> 06:19:30.159
much lower than before, because your mind is not really

1323
06:19:31.479 --> 06:19:40.840
needed when listening to my voice, which allows your mind

1324
06:19:41.040 --> 06:19:49.360
to relax just as deeply as your body. And that's

1325
06:19:49.479 --> 06:20:01.959
synchronicity between the relaxation of your body and relaxation of

1326
06:20:02.159 --> 06:20:13.759
your mind. Let you know that feeling completely calm, loose,

1327
06:20:14.080 --> 06:20:28.319
and relaxed really is a great healing experience. Fear and

1328
06:20:28.599 --> 06:20:41.080
has so many positive benefits for your body, mind, and

1329
06:20:41.200 --> 06:20:49.880
your life. To be able to let go everything and

1330
06:20:50.080 --> 06:21:00.439
to relax completely in all parts of your body and mind.

1331
06:21:02.880 --> 06:21:11.479
Even your bones are relaxed, all your muscles are relaxed,

1332
06:21:18.240 --> 06:21:31.639
Even the skin that covers your body is relaxed. Every

1333
06:21:32.279 --> 06:21:49.319
hair that you have is also deeply relaxed, and your

1334
06:21:49.520 --> 06:22:02.959
brain really starts to feel the benefits this healing relaxation.

1335
06:22:08.319 --> 06:22:14.240
Then as you focus on the inside of your scalp

1336
06:22:14.720 --> 06:22:20.479
where your brain is, you can start to realize and

1337
06:22:20.759 --> 06:22:33.799
notice the benefits of your brain relaxing deeply. Then, as

1338
06:22:33.880 --> 06:22:45.919
your brain continues to relax sends those messages to the

1339
06:22:46.119 --> 06:22:54.799
rest of your body and to mind to re relax

1340
06:22:55.840 --> 06:23:17.319
even more deeply, relax more completely, letting go of any.

1341
06:23:18.919 --> 06:23:21.040
Remaining force.

1342
06:23:22.799 --> 06:23:29.720
Or consers, allowed them just to drop onto the floor

1343
06:23:31.880 --> 06:23:40.159
because they are no longer necessary in this moment, In

1344
06:23:40.319 --> 06:23:53.400
this moment of deep relaxation and calmness, filling your brain

1345
06:23:55.400 --> 06:24:18.119
with deep concentrated heathing, calming, relaxing, every part of your

1346
06:24:18.240 --> 06:24:39.520
brain feething so loose and comfortable, so relaxed and be peaceful.

1347
06:24:42.799 --> 06:24:54.159
Your brain feels so light and so healthy in that

1348
06:24:54.520 --> 06:25:08.080
sense of deep deep comfort really does allow you to

1349
06:25:08.479 --> 06:25:20.680
enjoy those ever increasing sensations of comfort that are spreading

1350
06:25:22.159 --> 06:25:33.959
throughout your body, relaxing each and every muscle of your body,

1351
06:25:36.439 --> 06:25:56.400
e deeper and deeper, much more deeper than before, much

1352
06:25:57.520 --> 06:26:13.520
more spreading through your body. In your mind, be so

1353
06:26:15.439 --> 06:26:31.479
peaceful and calm, so very very peaceful in avery part

1354
06:26:34.159 --> 06:26:45.560
of your body, letting go m h a everything, averything,

1355
06:26:49.240 --> 06:27:06.720
so peaceful and calm, so relaxed. A very second, the

1356
06:27:07.040 --> 06:27:30.319
passes you feel d per dper relax, dper and dper

1357
06:27:31.400 --> 06:27:53.720
relax came so calm, peace for so very peace, from

1358
06:27:53.840 --> 06:28:03.759
your head down to your ties. Such peace and comfort

1359
06:28:06.119 --> 06:28:19.599
growing all all the time, Such peace and comfort spreading

1360
06:28:20.560 --> 06:28:32.720
through your body and mind deeper and deeper, Such comfort

1361
06:28:35.360 --> 06:28:45.159
spreading and sinking deeper into a muscle of your body.

1362
06:28:48.799 --> 06:29:08.240
So you feel amazing, so relaxed, so peaceful, so RelA

1363
06:29:12.520 --> 06:29:27.959
and peaceful, letting go everything. I'm going to do a

1364
06:29:28.159 --> 06:29:35.880
body scan, focusing on firstly how you feel in your body,

1365
06:29:37.000 --> 06:29:42.639
not trying to change how you feel, not trying to relax,

1366
06:29:43.919 --> 06:29:48.880
not trying to move away from any discomfort or stress

1367
06:29:49.119 --> 06:29:56.560
or tension, just accepting, observing and accepting how you feel

1368
06:29:57.520 --> 06:30:02.479
in the different parts of your body, just allowing yourself

1369
06:30:03.880 --> 06:30:11.360
to be exactly as you are, to notice, to get

1370
06:30:11.400 --> 06:30:20.000
in touch with how you actually feel in this moment.

1371
06:30:23.520 --> 06:30:30.000
I'm going to start off by focusing on your hands.

1372
06:30:34.599 --> 06:30:42.319
Just be aware of your hands. I'd like you to

1373
06:30:42.520 --> 06:30:47.479
move your hands around, just maybe move your fingers a

1374
06:30:47.560 --> 06:30:55.599
little bit. I've been enclosing your hands very gently, just

1375
06:30:56.119 --> 06:31:01.520
so that you can get in touch swift how your

1376
06:31:01.720 --> 06:31:24.520
hands and your fingers fell, very very slow movements. Focusing

1377
06:31:24.720 --> 06:31:31.919
now on your feet, and if you can just do

1378
06:31:32.840 --> 06:31:37.240
kind of an equivalent with your feet is you've just

1379
06:31:37.479 --> 06:31:45.720
done with your hands, Maybe turn in your ankles, moving

1380
06:31:45.799 --> 06:31:55.080
your feet around, moving your toes gently but only very

1381
06:31:57.159 --> 06:32:08.840
gently and very slowly. Noticing how your feet feel in

1382
06:32:09.040 --> 06:32:22.119
this moment. Focusing now and your eyes, and I like

1383
06:32:22.240 --> 06:32:29.240
you to just focus on your eyelids. Maybe you can

1384
06:32:29.439 --> 06:32:33.639
open and close your eyes a couple of times to

1385
06:32:33.840 --> 06:32:37.560
really get in touch with how you feel. When you

1386
06:32:37.759 --> 06:32:46.000
do close your eyes, the muscle changes in your eyes

1387
06:32:46.200 --> 06:32:54.080
when you do close them, maybe raising your eyebrows, it

1388
06:32:54.439 --> 06:33:01.880
stretches the tops of your eyes, perhaps squinting your eyes,

1389
06:33:05.639 --> 06:33:10.959
scrunching up your eyes just so you can really again

1390
06:33:11.240 --> 06:33:24.720
touch with all aspects of how your eyes feel right now,

1391
06:33:34.080 --> 06:33:40.599
now focusing on your thighs, and it just starts you

1392
06:33:40.759 --> 06:33:50.880
to gently tense your thighs, just very very gently, just

1393
06:33:51.159 --> 06:34:03.360
enough so you can become more attuned to the physical

1394
06:34:04.000 --> 06:34:11.240
sensation of your upper legs, the front of your thighs,

1395
06:34:11.520 --> 06:34:22.560
and the backs of your thighs, noticing and observing how

1396
06:34:24.880 --> 06:34:39.959
your thighs fear. Right now, moving your focus to the

1397
06:34:40.080 --> 06:34:46.919
back of your neck, just noticing the back of your neck,

1398
06:34:48.400 --> 06:34:53.680
the muscles, and of course they lead to the side

1399
06:34:53.759 --> 06:34:57.880
of your neck. They also lead to the top of

1400
06:34:58.000 --> 06:35:04.319
your back, which leads to your shoulders. So that's your

1401
06:35:04.680 --> 06:35:10.400
focus on the back of your neck. Maybe you can

1402
06:35:11.319 --> 06:35:16.880
move your head gently upwards as if you're looking up.

1403
06:35:18.840 --> 06:35:24.439
Maybe moving your head down as if you're looking down.

1404
06:35:27.599 --> 06:35:32.479
Perhaps moving your head side to side, right to left,

1405
06:35:34.520 --> 06:35:45.639
only very slowly and very gently. I'm not trying to

1406
06:35:46.080 --> 06:35:56.919
force anything. It has to be very very gentle, just

1407
06:35:57.560 --> 06:35:58.360
so you.

1408
06:35:58.520 --> 06:36:02.080
Can be more.

1409
06:36:03.639 --> 06:36:13.080
In touch with the feelings, with the sensations, the physical

1410
06:36:14.439 --> 06:36:23.720
sensations of how back of your neck feels. Right now,

1411
06:36:31.319 --> 06:36:39.279
as we now focus on the tops of your arms,

1412
06:36:41.639 --> 06:36:46.479
the parts where your biceps and your triceps are between

1413
06:36:46.520 --> 06:36:54.240
your elbow and your shoulders. Should focus on those parts

1414
06:36:55.279 --> 06:37:00.919
the tops of your arms. You may like to just

1415
06:37:01.720 --> 06:37:13.040
tense them, but very very gently and slowly. See you're

1416
06:37:13.040 --> 06:37:22.520
not straining or put in any pressure whatsoever on your arms.

1417
06:37:25.200 --> 06:37:31.880
It's just so that you can gain more of a

1418
06:37:32.200 --> 06:37:43.319
sense of how your upper arms are feeling in this moment.

1419
06:37:46.319 --> 06:37:57.040
And just noticing as you gently, very gently and slowly

1420
06:37:58.840 --> 06:38:09.799
tighten the must and then let go. Notice how the

1421
06:38:10.000 --> 06:38:25.959
tops of your arms feel right now as now focus

1422
06:38:29.080 --> 06:38:36.639
on your stomach, the area the lower abdomen area below

1423
06:38:36.720 --> 06:38:45.520
your belly button, moving all the way down to your hips,

1424
06:38:46.599 --> 06:38:57.880
just above your grind. Maybe you're able to tense these

1425
06:38:58.080 --> 06:39:15.680
muscles in the area very very gently and slowly, if

1426
06:39:15.799 --> 06:39:19.919
that's a difficult thing to do, and maybe you can

1427
06:39:20.119 --> 06:39:30.759
just move your body pushing your stomach up, maybe moving

1428
06:39:30.840 --> 06:39:36.040
a little bit to the side using your hips, just

1429
06:39:36.599 --> 06:39:44.599
so you can get more in tune with how your

1430
06:39:45.520 --> 06:40:04.400
lower apptomen area is feeling in this moment. Just noticing

1431
06:40:05.919 --> 06:40:26.479
the physical sensations or your lower abdomen. As you move

1432
06:40:28.439 --> 06:40:41.560
your attention to your mouth, notice in your lips and

1433
06:40:41.759 --> 06:40:59.599
inside your mouth, your teeth, your guns, your tongue, just

1434
06:41:00.159 --> 06:41:07.959
to sin how your tongue and your mouth feels, and

1435
06:41:08.159 --> 06:41:15.560
it may help by moving your tongue around your mouth,

1436
06:41:17.080 --> 06:41:23.279
moving it to your left, maybe pressing it gently against

1437
06:41:24.799 --> 06:41:29.279
the side of your mouth, and then to the right,

1438
06:41:30.840 --> 06:41:37.919
gently to the side of your mouth, perhaps pressing up

1439
06:41:38.040 --> 06:41:44.200
against the top of your mouth, and then down gently

1440
06:41:46.159 --> 06:41:57.040
against the bottom of your mouth, always very slowly and

1441
06:41:57.159 --> 06:42:11.840
a very very gentle so that you can be aware

1442
06:42:17.159 --> 06:42:39.400
of how you feel in your mouth area. Now I'm

1443
06:42:39.439 --> 06:42:55.599
going to focus on your wrists and I'll ask you

1444
06:42:56.040 --> 06:43:04.799
to maybe just routine your rests by moving your hands

1445
06:43:06.159 --> 06:43:19.080
in a circular motion very gently and slowly, just so

1446
06:43:19.560 --> 06:43:37.040
that you can feel the sensations that you are currently

1447
06:43:38.759 --> 06:43:53.680
experiencing in your rests. Perhaps move in your hands up

1448
06:43:53.840 --> 06:44:19.159
and down again very very gently and slowly, very gentle

1449
06:44:23.319 --> 06:44:48.840
and slow. As we now start to observe your lower back.

1450
06:44:54.479 --> 06:45:00.159
The back part is just the bull off your head. Yes,

1451
06:45:04.400 --> 06:45:16.880
where your coxis are a whole area which also really

1452
06:45:17.080 --> 06:45:24.240
does include the sides of your body because those muscles

1453
06:45:24.360 --> 06:45:35.040
are very much connected as those muscles also move into

1454
06:45:35.159 --> 06:45:43.759
your hip area connecting to your buttocks. The sides of

1455
06:45:43.880 --> 06:45:58.439
your hips, and if you're physically able to do so,

1456
06:46:00.720 --> 06:46:11.880
maybe you can very gently just move body ever so slightly,

1457
06:46:14.200 --> 06:46:30.799
very slowly, some side to side, just enough to gauge

1458
06:46:36.040 --> 06:46:49.360
how you feel in your lower back. Perhaps it could

1459
06:46:49.520 --> 06:47:04.720
even move your hips gently up and down, gently, slowly,

1460
06:47:07.959 --> 06:47:21.759
in order to be in touch with the physical sensations.

1461
06:47:22.159 --> 06:47:23.360
Of your law back.

1462
06:47:40.439 --> 06:47:55.639
As we now move your attention to your jaw, the

1463
06:47:55.959 --> 06:48:01.639
area from your chin all the way up so near

1464
06:48:01.759 --> 06:48:18.040
way your ears are. The hole of your jaw. You

1465
06:48:18.200 --> 06:48:26.720
can just yet it's okay to do so gently open

1466
06:48:26.880 --> 06:48:36.599
your mouth, not wide, no stretching, just very gently and

1467
06:48:39.639 --> 06:48:50.759
slowly opening your mouth and in closing your mouth very

1468
06:48:51.080 --> 06:49:05.680
gently and slowly, so you can.

1469
06:49:08.599 --> 06:49:09.799
Be in touch.

1470
06:49:16.279 --> 06:49:53.000
With how your jaw feels. Now. Notice sit now the

1471
06:49:53.319 --> 06:50:07.840
chest area, and you don't need to do anything to

1472
06:50:08.080 --> 06:50:14.680
move your chest because it moves every time you breathe,

1473
06:50:19.799 --> 06:50:33.040
and it moves very gently and slowly automatically with each

1474
06:50:33.520 --> 06:50:48.520
breath you take. As you focus on how your chest

1475
06:50:53.680 --> 06:51:34.520
feels when you breathe, move in your focus to your forearms,

1476
06:51:37.080 --> 06:51:53.200
your elbows. Maybe you're able to very gently and slowly

1477
06:51:55.639 --> 06:52:04.200
tense the muscles in your forearm and when you do that,

1478
06:52:04.680 --> 06:52:37.840
you can feel your elbows as well, very gently and slowly, gently.

1479
06:52:40.720 --> 06:52:42.639
And softly.

1480
06:52:46.200 --> 06:53:17.479
Obsad your forearms and elbows. No, I think you focus

1481
06:53:24.639 --> 06:53:36.680
the rest of your back, your upper back in the middle,

1482
06:53:38.279 --> 06:53:54.959
the middle of your back again, this part of your body.

1483
06:53:57.919 --> 06:54:10.200
News Also every time you pray. You may not notice that.

1484
06:54:12.400 --> 06:54:24.520
Usually as you observe your upper back in the middle

1485
06:54:24.639 --> 06:54:42.080
of your back, you can really feel that gentle and

1486
06:54:43.319 --> 06:55:34.119
slow movement moving your focus into your hip area, the

1487
06:55:34.360 --> 06:55:47.000
buttees your brain. There's muscles and those bones in your midsection.

1488
06:56:14.639 --> 06:56:34.560
Just noticing how your hips feel. Right now, you can

1489
06:56:37.159 --> 06:56:50.759
very very gently move your hips, maybe side to side,

1490
06:56:52.319 --> 06:57:50.680
very gently and softly and slowly. Everything starts to slow down,

1491
06:57:57.159 --> 06:58:02.840
including the thoughts in your mind and your mind itself

1492
06:58:06.040 --> 06:58:12.720
just starts to gradually. It doesn't have to be instant,

1493
06:58:12.799 --> 06:58:20.799
but just gradually starting too. It's almost like time is

1494
06:58:21.240 --> 06:58:32.360
streight chin. It's a slower pace to maybe what you're

1495
06:58:32.720 --> 06:58:40.319
used to in your day to day life. It's a

1496
06:58:40.599 --> 06:59:07.520
slower movement of energy, very small movements which make up

1497
06:59:07.880 --> 06:59:15.479
the larger movements, which is always the case. Now, when

1498
06:59:15.520 --> 06:59:20.680
you move your hand, it might seem like it's one movement,

1499
06:59:20.759 --> 06:59:28.720
but it's lots of minute different muscles moving in accordance

1500
06:59:28.840 --> 06:59:40.000
with each other. And what happens in this space that

1501
06:59:40.200 --> 06:59:59.400
we're sharing is we move from that big movement into

1502
06:59:59.479 --> 07:00:16.840
those more movements. Starting to focus on how your body feels,

1503
07:00:18.639 --> 07:00:22.959
not just as a whole, not just oh, i'm feel

1504
07:00:23.000 --> 07:00:27.680
in this way. I'm feeling stressed or tense, or I'm

1505
07:00:27.720 --> 07:00:33.080
feeling relaxed and calm. I'm feeling this way, I'm feeling

1506
07:00:33.200 --> 07:00:44.319
that way. Starting to notice that your body begins to

1507
07:00:44.479 --> 07:01:01.400
present to you small feelings around your body, more physical

1508
07:01:01.759 --> 07:01:20.720
sensations in your legs, whether pleasurable or not. Maybe resisting

1509
07:01:20.799 --> 07:01:29.080
the temptation to label them or to judge them those feelings.

1510
07:01:31.319 --> 07:01:35.880
Just thinking them, thinking about them is just being neutral,

1511
07:01:38.479 --> 07:01:53.759
just feelings, not being particularly concerned, but just noticing what

1512
07:01:54.000 --> 07:02:07.279
your body is telling you, the feelings in your arms,

1513
07:02:10.279 --> 07:02:15.240
instead of feeling the hole of the arm, maybe notice

1514
07:02:15.479 --> 07:02:28.319
those individual feelings for all those different muscles and the skin,

1515
07:02:31.560 --> 07:02:37.400
the hairs of your arms, all the internal parts of

1516
07:02:37.479 --> 07:02:53.759
your arms, the veins, the bones. Just being aware of

1517
07:02:56.880 --> 07:03:03.319
maybe your elbow on your right arm has a certain feeling,

1518
07:03:05.400 --> 07:03:19.119
maybe your left wrist also has its own individual physical sensation.

1519
07:03:31.560 --> 07:03:38.279
What about your forearm, on your right arm, your right forearm,

1520
07:03:45.639 --> 07:03:51.680
there may not be any particular feeling that you could

1521
07:03:51.759 --> 07:03:59.639
even give a name to, may not feel like anything

1522
07:04:00.639 --> 07:04:10.880
other than just a feeling. You know, it's there. The

1523
07:04:10.959 --> 07:04:16.840
feelings in your shoulders, perhaps your shoulders, when you think

1524
07:04:16.880 --> 07:04:20.360
about them, you're kind of almost like they're the same,

1525
07:04:21.520 --> 07:04:27.200
you know, the same feeling, almost like you both of

1526
07:04:27.240 --> 07:04:31.840
your shoulders are just one thing. Of course they're not.

1527
07:04:40.520 --> 07:04:45.880
And when you focus on your left shoulder and then

1528
07:04:45.919 --> 07:04:52.520
on your right shoulder, maybe find that you move the

1529
07:04:52.680 --> 07:05:03.400
muscles a little bit, maybe tense the muscles gently, noticing

1530
07:05:04.759 --> 07:05:10.040
the difference in each shoulder.

1531
07:05:21.479 --> 07:05:37.319
Your lower back, the left side of your lower back

1532
07:05:37.520 --> 07:05:39.840
and the right side.

1533
07:05:39.639 --> 07:05:50.279
Of your lower back of course that connection to your

1534
07:05:50.360 --> 07:06:03.680
buttocks and to your hips, and also moving up into

1535
07:06:03.799 --> 07:06:16.680
the middle of your back. And sometimes like right now,

1536
07:06:16.799 --> 07:06:21.599
actually when I focus on their part, when I focused

1537
07:06:21.639 --> 07:06:27.479
on my buttocks and then I focused on the middle

1538
07:06:27.520 --> 07:06:30.439
of my back, it almost felt like the muscles in

1539
07:06:30.520 --> 07:06:40.560
my lower back were being stretched very gently, just stretched

1540
07:06:40.599 --> 07:06:47.159
a little bit. Even though I wasn't doing anything to

1541
07:06:48.560 --> 07:06:53.799
try to stretch your lower back, it just seemed to

1542
07:06:53.959 --> 07:07:06.319
happen the feeling of very gently stretching your lower back

1543
07:07:12.319 --> 07:07:33.360
comes along. I have feeling in your chest, just noticing

1544
07:07:37.759 --> 07:07:46.560
what sensations you are experiencing in your chest right now.

1545
07:07:59.040 --> 07:08:02.799
And there's so much of the chest. Obviously, there's the

1546
07:08:02.959 --> 07:08:07.119
collar bone leading to the chest. You've got the chest bone,

1547
07:08:10.400 --> 07:08:18.200
You've got the muscles in your chest. Of course, if

1548
07:08:18.200 --> 07:08:26.599
you're female, there's possibly the breasts. Your male you've got

1549
07:08:26.720 --> 07:08:32.840
the different well why not that different these days, but

1550
07:08:35.040 --> 07:08:40.439
there may be more muscles at the top of the chest,

1551
07:08:43.799 --> 07:08:48.080
but at the side underneath it's pretty much the same.

1552
07:08:48.880 --> 07:08:51.919
Whether you're a man or a woman. There's muscles there,

1553
07:08:53.279 --> 07:08:58.400
muscles that stretch out to your back as well as

1554
07:08:58.520 --> 07:09:06.880
breast tissue. It stretches and moves into your back. To

1555
07:09:07.080 --> 07:09:26.439
just being aware of your chest, being with whatever feeling

1556
07:09:26.599 --> 07:09:46.400
there is in your chest. When I noticed that, I

1557
07:09:46.599 --> 07:09:54.560
focus on my chest, I feel it in my back

1558
07:09:54.720 --> 07:09:58.479
and my upper back. I mean, I guess the obvious

1559
07:09:58.639 --> 07:10:06.279
reason would be because you know, I'll breathe in in

1560
07:10:09.000 --> 07:10:12.159
then it stretches my chest and my back at the

1561
07:10:12.200 --> 07:10:32.919
same time. It feels it feels okay, it doesn't feel

1562
07:10:35.639 --> 07:10:37.599
I got a little bit of pain in my right

1563
07:10:39.560 --> 07:10:45.000
chest a little bit not pain, but a little discomfort,

1564
07:10:45.119 --> 07:10:55.200
maybe stiffness possibly, I don't know. I noticed my shoulders

1565
07:10:55.319 --> 07:11:04.279
also wanting to flex for some reason. I think that's

1566
07:11:04.319 --> 07:11:12.680
probably part of my upper back, that connection between my

1567
07:11:12.799 --> 07:11:16.880
shoulders and my oper back, because I can move my

1568
07:11:17.000 --> 07:11:24.240
shoulders and stretch the muscles in my back, moving the

1569
07:11:24.319 --> 07:11:30.880
shoulders backwards or up, which then moves. I think it's

1570
07:11:30.959 --> 07:11:46.639
the scapulous in your back. It feels quite nice. Actually,

1571
07:11:51.959 --> 07:11:55.119
a good thing about this is you can, if you

1572
07:11:55.279 --> 07:12:09.200
want to, you can just flex or stimulate the various

1573
07:12:09.439 --> 07:12:16.919
muscles in your body gently in order to get more

1574
07:12:16.919 --> 07:12:27.240
of the sense of how they feel. And when you're relaxing,

1575
07:12:32.080 --> 07:12:36.119
when you do tense and muscle and you let it

1576
07:12:36.240 --> 07:12:43.639
go and you let it relax, it relaxes way more

1577
07:12:45.279 --> 07:12:55.319
than it would normally. That you have to feel that

1578
07:12:55.400 --> 07:12:59.119
you're able to do that. There's no point in doing

1579
07:12:59.200 --> 07:13:04.720
it if there's an issue with the per part of

1580
07:13:04.799 --> 07:13:14.040
your body. You need to be gentle with yourself at

1581
07:13:14.279 --> 07:13:27.479
all times when relax in deeply, it's important to be

1582
07:13:27.759 --> 07:13:43.520
kind to yourself. As you notice your mind. How much

1583
07:13:44.680 --> 07:13:52.319
has your mind slowed down since we started this recording?

1584
07:14:08.360 --> 07:14:23.919
How came and peaceful is your mind right now? We

1585
07:14:23.959 --> 07:14:29.520
have nothing to think about and just my voice to

1586
07:14:29.680 --> 07:14:40.400
listen to. Because you know, the intention behind this recording

1587
07:14:41.880 --> 07:14:49.400
is relaxation, at the very least, for you to feel

1588
07:14:49.680 --> 07:14:54.080
more relaxed at the end of the recording than you

1589
07:14:54.279 --> 07:15:06.159
did at the beginning, at the very least, with your

1590
07:15:06.400 --> 07:15:17.680
mind to slow down as your body continues to relax,

1591
07:15:23.080 --> 07:15:33.959
because that's what you want to happen. That's what you

1592
07:15:34.680 --> 07:16:03.360
expect to happen for relaxation, to fill your body, maybe

1593
07:16:03.759 --> 07:16:12.799
calm your mind to the point of boredom when you start,

1594
07:16:13.159 --> 07:16:56.400
maybe to drift away. Drifting it's almost as if you

1595
07:16:59.799 --> 07:17:05.599
move moving further away from your body in your mind,

1596
07:17:08.000 --> 07:17:19.880
just leaving that there, kind of liking it an escape

1597
07:17:19.959 --> 07:17:25.040
pod in the spaceship a movie, a space movie, you

1598
07:17:25.159 --> 07:17:26.959
know when they get into a little part in it,

1599
07:17:28.840 --> 07:17:44.919
since the mon far away from the spaceship, safe to

1600
07:17:45.080 --> 07:18:55.599
dream and continue to relax. Drifting so slow and peace

1601
07:18:55.759 --> 07:19:49.959
so so relax don't be so and focusing on the.

1602
07:19:52.159 --> 07:20:04.599
Feeling of those individual parts of your body that.

1603
07:20:07.720 --> 07:20:26.799
Are relaxing one by one. You may find that every

1604
07:20:26.919 --> 07:20:37.959
now and then you realize that you weren't listening to

1605
07:20:38.119 --> 07:20:48.200
my voice because your mind started to imagine something different,

1606
07:20:49.639 --> 07:21:01.720
maybe started to almost move into some kind of dreamy state,

1607
07:21:06.599 --> 07:21:12.880
and then you become aware of my voice again. And

1608
07:21:13.040 --> 07:21:19.400
even though you may want to focus on my voice,

1609
07:21:20.119 --> 07:21:27.520
you may also wish to allow your mind to just

1610
07:21:27.880 --> 07:21:47.759
drift naturally into that space of comfort and safety. As

1611
07:21:47.840 --> 07:22:05.319
you feel more comfort spreading through your body like a

1612
07:22:05.520 --> 07:22:19.919
warm blanket covering you gently, keeping your body at just

1613
07:22:22.599 --> 07:22:40.119
the perfect temperature, and even if you can hear background sounds,

1614
07:22:45.680 --> 07:22:58.159
they just don't seem to matter anymore. As that sensor

1615
07:23:00.880 --> 07:23:17.720
peace spreads through your mind like a gentle breeze, yet

1616
07:23:17.919 --> 07:23:30.360
strong enough to blow away all negativity, strong enough to

1617
07:23:33.799 --> 07:23:43.919
remove from your mind any anxiety or stress that was

1618
07:23:44.119 --> 07:23:59.200
there before, and blow away any other thoughts or feelings

1619
07:23:59.599 --> 07:24:25.040
that just don't fit with the sense relaxation that is

1620
07:24:25.319 --> 07:24:50.639
feeling your body and your mind. Unless you focus on

1621
07:24:50.799 --> 07:24:57.240
your mind and count down from ten down to one,

1622
07:24:58.599 --> 07:25:08.959
and with each number you hear, your mind will become

1623
07:25:15.040 --> 07:25:34.639
slightly more relaxed, just just slightly so, from ten down

1624
07:25:34.759 --> 07:25:41.799
to nine, just a slight movement. From nine down to eight,

1625
07:25:43.080 --> 07:25:59.520
just another small change in how you feel. Eight down

1626
07:25:59.599 --> 07:26:07.360
to sex seven, that feeling is a gap, almost like

1627
07:26:07.479 --> 07:26:13.880
a gap that starts to get wider, the gap between

1628
07:26:15.000 --> 07:26:21.479
those feelings that you used to have in your mind

1629
07:26:24.799 --> 07:26:32.080
compared to the feelings you have there growing now, feelings

1630
07:26:32.119 --> 07:26:43.040
of comfort and security and confidence, and the gap becomes wider.

1631
07:26:44.720 --> 07:26:51.919
Eight down to seven, seven, down to six, and when

1632
07:26:51.919 --> 07:26:58.200
you get to five, your mind will start to have

1633
07:26:58.360 --> 07:27:11.880
a certain physical sensation, almost like there's a magnet outside

1634
07:27:12.000 --> 07:27:18.000
of your head sucking the tension and the stress and

1635
07:27:18.159 --> 07:27:25.319
any remaining feelings that you don't want, sucking them out

1636
07:27:25.799 --> 07:27:36.080
through your skull. And in down to four you can

1637
07:27:36.319 --> 07:27:44.599
start to really experience that sense of not just emptiness,

1638
07:27:44.840 --> 07:27:58.360
but space, a place full of fresh air, the place

1639
07:27:58.439 --> 07:28:04.959
where you can stress. It's almost as if as you

1640
07:28:05.119 --> 07:28:10.040
go down to four and three your mind is expanding

1641
07:28:10.680 --> 07:28:21.319
with this sense of peace and tranquility growing.

1642
07:28:23.479 --> 07:28:24.400
As it moves.

1643
07:28:24.279 --> 07:28:35.040
Down to When you get to one, your mind just

1644
07:28:35.479 --> 07:28:48.080
feels exactly how you want to feel. It's almost perfect feeling,

1645
07:28:53.919 --> 07:29:05.439
maybe a sensation that you'd like to keep a place

1646
07:29:05.759 --> 07:29:27.400
that's safe, where nothing can affect you at all, and

1647
07:29:27.599 --> 07:29:33.840
you can stay in that that space of comfort and confidence,

1648
07:29:36.560 --> 07:29:43.439
confident in your own ability to create this space and

1649
07:29:43.599 --> 07:29:50.720
this feeling of comfort within your own mind just by

1650
07:29:50.919 --> 07:30:01.119
counting and ten down to one. This is something that

1651
07:30:01.279 --> 07:30:10.520
you can do yourself when you're on your own, the time,

1652
07:30:10.680 --> 07:30:14.200
when you can maybe sit down, maybe just for a

1653
07:30:14.279 --> 07:30:27.400
few minutes, close your eyes, just count slowly from ten

1654
07:30:30.360 --> 07:30:42.279
down to one and re experience these feelings in your mind.

1655
07:30:48.159 --> 07:30:52.479
And when you feel that way in your mind, your

1656
07:30:52.560 --> 07:31:07.080
body copies your mind, and that feeling is spread through

1657
07:31:07.279 --> 07:31:14.400
your spine and your nervous system into every part of

1658
07:31:14.520 --> 07:31:29.639
your body, travels through your bloodstream, healing and relaxing every

1659
07:31:30.599 --> 07:31:47.959
particle of your existence. Now we can we can practice

1660
07:31:48.040 --> 07:31:55.799
this a few times before the end of the recording,

1661
07:31:56.439 --> 07:32:02.279
and then you can practice on your own. And each

1662
07:32:02.560 --> 07:32:15.759
time you count from ten about one, the feelings of comfort, calmness,

1663
07:32:16.000 --> 07:32:34.439
and deep deep relaxation becomes stronger and deeper, filling your

1664
07:32:35.720 --> 07:32:44.919
mind and your brain with these positive chemicals. The spread

1665
07:32:45.279 --> 07:32:54.919
throughout your body, relaxing you so quickly, relaxing your whole

1666
07:32:55.200 --> 07:33:09.439
body and mind very easily, just by counting from ten

1667
07:33:12.319 --> 07:33:20.560
down to one. So we're gonna do it now. I'm

1668
07:33:20.599 --> 07:33:24.560
going to count from ten down to one. I'd like

1669
07:33:24.720 --> 07:33:28.919
you to repeat the number after me. So when I

1670
07:33:29.040 --> 07:33:43.919
say ten, you can just repeat to yourself ten. Just notice,

1671
07:33:44.560 --> 07:33:53.279
be aware of how you feel in your mind and

1672
07:33:53.400 --> 07:34:02.799
your body. Then when I say nine, you can repeat

1673
07:34:04.040 --> 07:34:19.360
to yourself nine, again, noticing the increase in comfort and

1674
07:34:21.599 --> 07:34:32.680
calmness in your mind and in your body, the same

1675
07:34:32.959 --> 07:34:44.319
when I say eight, when I say seven, six, when

1676
07:34:44.360 --> 07:35:02.919
I say five, four, when I say three, two, and

1677
07:35:03.119 --> 07:35:16.639
lastly you want to say one, you can repeat that number. Now.

1678
07:35:16.759 --> 07:35:22.360
Of course, when you do this on your own without

1679
07:35:22.479 --> 07:35:27.479
listening to me, you can say the numbers or whatever

1680
07:35:29.080 --> 07:35:37.520
speed that you feel is necessary for you, so you

1681
07:35:37.680 --> 07:35:43.479
can adapt. So if you feel you want to say

1682
07:35:43.599 --> 07:35:49.439
the numbers ten down to one faster than I do,

1683
07:35:51.200 --> 07:35:53.720
then you go ahead and do that. Or if you

1684
07:35:53.959 --> 07:35:57.919
feel when you do it yourself that you'd like to

1685
07:35:58.159 --> 07:36:06.520
have more more space between the numbers, maybe take a

1686
07:36:06.599 --> 07:36:13.439
lot longer to get from ten all the way down

1687
07:36:14.080 --> 07:36:31.040
to one, that's your choice also to do. So I'm

1688
07:36:31.080 --> 07:36:39.520
going to count from ten down to one, and when

1689
07:36:39.560 --> 07:36:43.319
I get to one, that will be the end of

1690
07:36:43.479 --> 07:36:50.240
this recording, unless, of course, you're listening with music and

1691
07:36:50.360 --> 07:41:31.759
the music will continue ten nine eight f at twenty

1692
07:41:35.959 --> 07:42:52.439
nineteen eighteen seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1693
07:42:56.720 --> 07:43:24.959
three two one. Now open your eyes, noticing how you

1694
07:43:25.080 --> 07:43:33.479
physically feel having counted down from twenty to one, allowing

1695
07:43:34.279 --> 07:43:38.720
stress and tension to leave through your fingertips and your toes.

1696
07:43:40.240 --> 07:43:44.959
And as you focus on your fingertips, maybe they feel

1697
07:43:44.959 --> 07:43:51.759
a little bit tingly, which is suppose quite an understanding

1698
07:43:51.880 --> 07:43:56.959
considering the tension has been exiting your body through your fingertips.

1699
07:44:03.439 --> 07:44:05.439
So now I'm going to count from twenty down to

1700
07:44:05.560 --> 07:44:12.799
one again. This time you're going to feel relief of

1701
07:44:12.959 --> 07:44:18.639
tension and stress and the anxiety that you may have

1702
07:44:23.319 --> 07:44:31.720
leaving through your stomach, just leaving through your stomach, almost

1703
07:44:31.759 --> 07:44:37.520
as if it's just releasing the whole of your stomach.

1704
07:44:38.360 --> 07:44:43.200
You'll navl to just above your chest or below your chest,

1705
07:44:43.319 --> 07:44:47.880
rather so surrounding your belly button area, the whole area.

1706
07:44:50.000 --> 07:44:54.560
You can feel the tension of your body wherever's left,

1707
07:44:54.880 --> 07:45:00.200
just releasing from that area, and you may notice that

1708
07:45:00.279 --> 07:45:06.520
your stomach will become very relaxed as I countdown from

1709
07:45:06.639 --> 07:45:50.840
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1710
07:45:54.840 --> 07:46:22.520
twelve eleven, damn nine eight seven six.

1711
07:46:25.319 --> 07:46:30.959
Five four.

1712
07:46:34.799 --> 07:46:51.560
Three two what And you can open your eyes again

1713
07:46:51.639 --> 07:46:54.279
if you choose, but you can just keep them closed

1714
07:46:55.040 --> 07:47:00.759
because it feels relaxing. I just notice saying it's fils.

1715
07:47:02.159 --> 07:47:05.799
I notice as your focus, just do a little scan

1716
07:47:06.040 --> 07:47:12.599
of your body. Just notice how your body feels, focusing

1717
07:47:15.360 --> 07:47:22.520
on your upper body, in your back, chest, stomach, legs, arms, hands, feet,

1718
07:47:25.560 --> 07:47:32.479
just noticing, and you know, you may start to feel

1719
07:47:34.959 --> 07:47:38.759
more of a sense of tiredness, which may be the

1720
07:47:38.880 --> 07:47:45.200
reason you listening to this according because you like to

1721
07:47:46.880 --> 07:47:58.799
let go completely of everything and drift off into a nice, natural, calm,

1722
07:47:59.159 --> 07:48:14.360
relaxing sleep. So now we're going to focus on your forehead,

1723
07:48:18.279 --> 07:48:21.040
and if you choose, you can incorporate your eyes in

1724
07:48:21.200 --> 07:48:25.799
this focus as well. So your forehead and your eyes,

1725
07:48:27.919 --> 07:48:32.279
it's that whole area basically, almost as if you were

1726
07:48:32.360 --> 07:48:36.319
wearing a mask, you know, like a I don't know,

1727
07:48:36.400 --> 07:48:42.000
a Batman mask or something, or I'm trying to fa

1728
07:48:42.680 --> 07:48:44.720
zorro or something, you know, the kind of mask that

1729
07:48:44.840 --> 07:48:47.680
covers your eyes but also covers quite a lot of

1730
07:48:47.720 --> 07:48:54.520
the forehead. They focusing on that area because that's the

1731
07:48:54.639 --> 07:48:58.439
area that We're now going to release tension and stress

1732
07:48:58.840 --> 07:49:03.520
from your mind and your brain. From your mind, and

1733
07:49:04.200 --> 07:49:08.799
any tension that you may have remaining your face, in

1734
07:49:08.880 --> 07:49:14.880
your neck and your jaw, your eyes, your forehead, or

1735
07:49:15.000 --> 07:49:21.159
your scalp, So basically any tension within your head area,

1736
07:49:21.880 --> 07:49:28.959
including your mind and your brain, and that's going to

1737
07:49:29.040 --> 07:49:37.240
be released through your forehead and your eyes. As I

1738
07:49:37.360 --> 07:50:44.040
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1739
07:50:49.000 --> 07:51:35.400
eight seven six fine war three two. What noticing as

1740
07:51:35.479 --> 07:51:42.759
you scan your face with jaw, your eyes, the cheap bones,

1741
07:51:43.000 --> 07:51:52.319
your ears, your forehead, your scalp, your neck, the back

1742
07:51:52.400 --> 07:51:55.400
of your neck, in the front of your neck, the

1743
07:51:55.680 --> 07:52:06.560
side of your neck, and your throat. Noticing being aware

1744
07:52:06.840 --> 07:52:17.919
of the comfort increased in the relaxation, not just in

1745
07:52:18.000 --> 07:52:23.080
your head and neck and mind, also the rest of

1746
07:52:23.159 --> 07:52:33.319
your body. Just notice how loose and calm you feel,

1747
07:52:34.439 --> 07:52:36.119
and how easily.

1748
07:52:37.759 --> 07:52:39.319
It is to just let go.

1749
07:52:42.159 --> 07:53:06.200
Completely, let go completely, how easily That's what I'm going

1750
07:53:06.279 --> 07:53:09.639
to do now, is I wanted to focus on the

1751
07:53:09.759 --> 07:53:17.159
top of your head and am We're going to allow

1752
07:53:18.840 --> 07:53:27.200
every last piece of tension or stress that might be

1753
07:53:27.520 --> 07:53:32.919
lingering or hiding in your body or mind, my head,

1754
07:53:34.479 --> 07:53:39.680
to just be sucked out at the top of your.

1755
07:53:39.639 --> 07:53:43.560
Head and released.

1756
07:53:46.759 --> 07:53:47.400
Into the air.

1757
07:53:48.520 --> 07:53:54.880
I'm sucked out into the clouds. Imagine a bit cloud

1758
07:53:54.959 --> 07:54:00.439
above your head, almost like a whirlpool, and this is

1759
07:54:00.639 --> 07:54:05.520
can suck that tension out the top of your head

1760
07:54:07.880 --> 07:54:16.639
and just take it away the good your focus. Imagine

1761
07:54:16.680 --> 07:54:20.360
an opening on the top of your head with that

1762
07:54:20.799 --> 07:54:26.119
tension and stress and any remade in issues, maybe worries

1763
07:54:26.240 --> 07:54:30.639
of concerns that have no use to you. Now you

1764
07:54:30.759 --> 07:54:33.200
can all be sucked down at the top of your

1765
07:54:33.279 --> 07:54:40.680
head and taken away. As I count down again from

1766
07:54:40.799 --> 07:56:39.439
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

1767
07:56:44.720 --> 07:57:10.680
one three, I'm noticing how you feel, how relaxed and

1768
07:57:11.000 --> 07:57:25.400
calm you physically and mentally feel right now, how peaceful

1769
07:57:27.520 --> 07:57:34.240
your mind feels. It feels so nice to just let go,

1770
07:57:36.520 --> 07:57:45.799
to give yourself some space, to breathe easily, to think calmly,

1771
07:57:50.680 --> 07:57:55.520
and just to take a break from all that pointless

1772
07:57:55.720 --> 07:58:01.200
worry and concerns about things that you don't need to

1773
07:58:01.319 --> 07:58:11.919
think about right now, because this is your time to

1774
07:58:12.159 --> 07:58:21.000
let go. This is your space to enjoy feeling deeply relaxed,

1775
07:58:23.080 --> 07:58:30.560
peaceful in your mind, relaxed in your body. They can

1776
07:58:30.680 --> 07:58:39.880
feel so good, so nice to just not have to

1777
07:58:40.080 --> 07:58:51.240
do anything, to be able to really enjoy that serenity

1778
07:58:52.000 --> 07:58:59.799
that comes of letting go completely, that peacefulness that comes

1779
07:59:00.200 --> 07:59:17.840
with being in this peaceful space. And you can keep

1780
07:59:18.279 --> 07:59:22.959
this sense of calmness for as long as you choose.

1781
07:59:31.000 --> 07:59:38.119
If you choose to drift off into deep, healing, natural sleep,

1782
07:59:39.400 --> 07:59:46.119
then you can do that. It's completely up to you,

1783
07:59:50.919 --> 07:59:55.639
and you can keep this feeling of calmness physically and

1784
07:59:55.720 --> 08:00:01.680
in your mind as long as you choose to feel

1785
08:00:01.919 --> 08:00:17.400
completely relaxed, completely relax And I'd like you to make

1786
08:00:17.599 --> 08:00:31.119
up your mind that you're going to relax, and I

1787
08:00:31.240 --> 08:00:34.520
want to explore that with you. What it feels like

1788
08:00:34.720 --> 08:00:43.000
when you actually decide that you're going to relax, not

1789
08:00:43.279 --> 08:00:50.520
forcing yourself, but giving yourself that. Yes, it is a command, really,

1790
08:00:50.560 --> 08:00:57.520
isn't it. When you're telling yourself relax in a gentle

1791
08:00:57.639 --> 08:01:04.639
but firm way that only you can really tell yourself

1792
08:01:05.119 --> 08:01:07.959
in that way. You can't really have someone else saying

1793
08:01:08.000 --> 08:01:14.119
to you, now it relax, relax, you know, and it

1794
08:01:14.200 --> 08:01:16.599
needs to be gentle. But you can't someone else can't

1795
08:01:16.680 --> 08:01:25.680
really have the same the same kind of influence or

1796
08:01:26.040 --> 08:01:34.159
power that you have over your own physicality, over how

1797
08:01:34.360 --> 08:01:44.520
you feel, because when you say it to yourself it

1798
08:01:44.799 --> 08:01:52.599
means more. It's personal, and your brain and your unconscious

1799
08:01:52.799 --> 08:01:58.959
mind and your body listens to what you say. So,

1800
08:01:59.240 --> 08:02:03.040
for example, we'll test it out. We'll do a little test,

1801
08:02:03.159 --> 08:02:06.799
a few little tests along the way, and you can

1802
08:02:06.919 --> 08:02:13.159
get more of an idea of the force, the positive

1803
08:02:13.400 --> 08:02:19.799
force that you can have in creating a sense of

1804
08:02:20.080 --> 08:02:25.080
comfort and relaxation in your body and your mind quite

1805
08:02:25.200 --> 08:02:37.799
quickly just by you telling yourself to relax. So I

1806
08:02:37.919 --> 08:02:45.119
want to start by's focus on your hands. To focus

1807
08:02:45.159 --> 08:02:47.799
on your hands, and just tell your hands to relax,

1808
08:02:48.840 --> 08:02:53.720
and just say relax. As you focus on your hands,

1809
08:02:56.000 --> 08:03:00.560
you could say my hands are relaxed, or I want

1810
08:03:00.599 --> 08:03:04.759
my hands to relax. But I think if you actually

1811
08:03:04.840 --> 08:03:11.799
do it directly by focusing and imagining that your hands

1812
08:03:12.880 --> 08:03:15.919
can hear what you're saying, you know, they've got little ears,

1813
08:03:16.680 --> 08:03:21.799
which is a little weird. So talking to your hands

1814
08:03:22.560 --> 08:03:38.880
and just say relax medicine and your hands start to relax.

1815
08:03:51.279 --> 08:03:54.759
Now focus on your eyes and tell your eyes to relax.

1816
08:03:55.919 --> 08:04:00.720
You're just saying the same word, relax, and find the

1817
08:04:00.880 --> 08:04:08.319
right tone for you. You know, I might say relax,

1818
08:04:09.000 --> 08:04:17.119
but you you might say relax or relax. You know,

1819
08:04:17.439 --> 08:04:23.080
you might say it differently to yourself, and that's important

1820
08:04:23.959 --> 08:04:30.040
for you to gauge what feels right for you. To

1821
08:04:30.279 --> 08:04:35.439
just tell your eyes to relax, whilst focusing on your eyes,

1822
08:04:35.959 --> 08:04:40.680
your eyelids, the muscles around your eyes, your eyebrows, and

1823
08:04:40.919 --> 08:05:16.400
just tell your eyes directly relax. Now. Now I just

1824
08:05:16.520 --> 08:05:26.799
did that myself, and sometimes you may feel that you

1825
08:05:27.000 --> 08:05:32.439
need a bit more time for the different parts to relax,

1826
08:05:33.279 --> 08:05:37.119
you know, because I start talking again and maybe that

1827
08:05:37.360 --> 08:05:40.959
part hasn't relaxed fully. But what will happen is that

1828
08:05:40.959 --> 08:05:43.639
it will just continue to relax even though I'm talking.

1829
08:05:45.240 --> 08:05:51.000
And that's happened with my eyes. Something else I noticed

1830
08:05:51.119 --> 08:05:55.799
is when I started focusing on my eyes, that actually

1831
08:05:56.560 --> 08:05:59.400
almost became They got worse before they got better in

1832
08:05:59.479 --> 08:06:03.279
a way. So I felt a degree of tension growing

1833
08:06:03.400 --> 08:06:09.080
in my eyes and then disappearing. So I think what

1834
08:06:09.279 --> 08:06:13.799
that was really was just me becoming more aware of

1835
08:06:14.119 --> 08:06:19.360
the tension that was already there that I wasn't. I

1836
08:06:19.520 --> 08:06:24.720
wasn't focused on it before, so I wasn't really acknowledging

1837
08:06:24.799 --> 08:06:41.799
it or really conscious to those feelings. Yeah, my eyes

1838
08:06:41.880 --> 08:06:45.680
is still continuing to relax, as well as my hands. Actually,

1839
08:06:49.159 --> 08:06:54.560
my hands have got a certain kind of energy, like

1840
08:06:54.799 --> 08:07:00.639
not buzzing, but I can kind of funeral degree energy

1841
08:07:00.720 --> 08:07:06.880
in my hands. Maybe that's where the tension is being released.

1842
08:07:08.799 --> 08:07:18.599
Maybe that's causing that. The next part, I think we

1843
08:07:18.639 --> 08:07:21.279
should focus on the back of the neck. That's a

1844
08:07:21.319 --> 08:07:26.159
part which is quite often well for me, holds tension.

1845
08:07:26.240 --> 08:07:28.840
I don't know about it for yourself that I think

1846
08:07:28.880 --> 08:07:35.439
it's quite a standard place where tension is sometimes held. So,

1847
08:07:37.599 --> 08:07:40.720
and I'm doing exactly what you're doing as you do

1848
08:07:40.840 --> 08:07:44.360
it as well, so I'm telling my body parts to

1849
08:07:44.520 --> 08:07:47.439
relax as well. So if you tell your neck at

1850
08:07:47.479 --> 08:07:50.000
the back of your neck, focus on the back of

1851
08:07:50.080 --> 08:07:57.080
your neck, and just say relax in your own words,

1852
08:07:57.240 --> 08:08:00.360
in your own tone, in your own voice. You can

1853
08:08:00.479 --> 08:08:02.319
say out loud, or you can just say it to

1854
08:08:02.360 --> 08:08:08.599
yourself internally, but you're focusing and you're saying it literally

1855
08:08:09.040 --> 08:08:12.319
to the back of your neck, as if the back

1856
08:08:12.400 --> 08:08:19.119
of your neck can actually hear what you're saying. So

1857
08:08:19.279 --> 08:08:22.720
do that now, just say relax to the back of

1858
08:08:22.799 --> 08:08:25.159
your neck and I'll do the same.

1859
08:09:04.000 --> 08:09:04.639
Now, what I.

1860
08:09:04.880 --> 08:09:10.279
Noticed and you may have had similar thing is, even

1861
08:09:10.360 --> 08:09:12.599
though I was focusing on the back of my neck,

1862
08:09:17.639 --> 08:09:24.279
other parts started to I don't know, show themselves to

1863
08:09:24.439 --> 08:09:27.759
me or maybe because they want to be relaxed as well.

1864
08:09:27.880 --> 08:09:32.319
But I started noticing the feelings in my shoulders, at

1865
08:09:32.400 --> 08:09:38.119
tension in my shoulders and in my upper back. Whether

1866
08:09:38.240 --> 08:09:43.880
that was because my back of my neck was saying, well,

1867
08:09:43.919 --> 08:09:48.880
I'm pretty much okay, it's the other parts that need attention,

1868
08:09:55.279 --> 08:09:58.319
but my lobe, my back of my neck is still relaxing.

1869
08:10:00.159 --> 08:10:06.880
Just became more aware of other parts that needed attention. Now,

1870
08:10:07.000 --> 08:10:11.919
this might happen and it's not. It doesn't mean that

1871
08:10:12.000 --> 08:10:16.520
it's going wrong. It just means you're being notified of

1872
08:10:17.479 --> 08:10:25.279
more places that also want to feel relaxed. So I'm

1873
08:10:25.319 --> 08:10:29.520
going to focus on my upper back. So you can

1874
08:10:29.599 --> 08:10:35.400
do the same, even if you don't have any feelings

1875
08:10:35.439 --> 08:10:40.279
of tension that are obvious in your upper back. If

1876
08:10:40.319 --> 08:10:45.200
you just focus on your back and the whole area

1877
08:10:45.360 --> 08:10:49.840
from the shoulder blades down to the middle of your

1878
08:10:49.919 --> 08:10:54.159
back and the spine, and with me, it's more the

1879
08:10:54.279 --> 08:11:02.279
shoulder blades are more. Yeah, that's the parts that really

1880
08:11:04.360 --> 08:11:06.040
sort of giving me.

1881
08:11:07.759 --> 08:11:08.080
That not.

1882
08:11:10.000 --> 08:11:12.279
That it needs relax in the sounds going to ask

1883
08:11:12.400 --> 08:11:15.680
that part to relax, and you can do the same

1884
08:11:15.759 --> 08:11:42.520
now relaxed up the back. There's something strange happened there,

1885
08:11:43.040 --> 08:11:45.680
And this often happens.

1886
08:11:45.759 --> 08:11:46.639
I've been doing this for.

1887
08:11:49.119 --> 08:11:55.360
Over sixteen years or something, and often I'm one surprised

1888
08:11:56.240 --> 08:12:03.040
but amazed really that there can be a feeling. So

1889
08:12:03.240 --> 08:12:05.799
when I was focusing on the back of my neck,

1890
08:12:06.680 --> 08:12:10.840
my upper back was starting to feel quite stressed and

1891
08:12:11.599 --> 08:12:17.119
in need of attention. As soon as I started talking

1892
08:12:17.319 --> 08:12:22.159
to you about my upper back and talking about, you know,

1893
08:12:22.680 --> 08:12:27.560
getting ready to ask the upper back to relax, my

1894
08:12:27.639 --> 08:12:33.400
other back already started to relax. It's almost as if

1895
08:12:33.439 --> 08:12:39.080
it doesn't need to hear the words, just needs attention,

1896
08:12:43.840 --> 08:12:55.200
just needs to be noticed. And that is something that

1897
08:12:55.479 --> 08:13:02.479
often happens in this type of situation, is when you

1898
08:13:02.720 --> 08:13:07.880
start to relax a couple of parts of your body,

1899
08:13:09.000 --> 08:13:12.919
as we've done with our hands, our eyes and the

1900
08:13:13.119 --> 08:13:22.520
eyelids and now, back of the neck, top of the back,

1901
08:13:24.479 --> 08:13:28.040
upper back. The rest of the body seems to just

1902
08:13:29.479 --> 08:13:39.279
take notice and decide in its own way to start relaxing.

1903
08:13:41.119 --> 08:13:46.520
Other parts of your body start to just become looser.

1904
08:13:51.279 --> 08:13:54.080
I suppose it's kind of like a bit of an avalanche,

1905
08:13:54.279 --> 08:13:59.000
you know, the little ball starts rolling and before you

1906
08:13:59.119 --> 08:14:02.240
know it, the whole your body is completely relaxed and

1907
08:14:02.400 --> 08:14:19.319
can't And if you focus on your face, you focus

1908
08:14:19.400 --> 08:14:27.279
on your eyes, your eyelids, your eyebrowns, and the muscles

1909
08:14:27.799 --> 08:14:37.200
around your eyes. Maybe you start to notice that your

1910
08:14:37.279 --> 08:14:42.520
forehead is more relaxed than it was. Maybe your face

1911
08:14:42.720 --> 08:14:48.240
is more relaxed. I would say my entire face is

1912
08:14:49.479 --> 08:15:02.919
a lot more relaxed than it was. So we're going

1913
08:15:02.959 --> 08:15:09.319
to focus now on your shoulders again, just like before.

1914
08:15:10.680 --> 08:15:14.000
Just tell your shoulders. I mean you can do them

1915
08:15:14.040 --> 08:15:16.959
in the digital. You can do the right shoulder, you shoulder,

1916
08:15:18.479 --> 08:15:22.720
I just generally do both at the same time. Just

1917
08:15:22.919 --> 08:15:26.479
tell your shoulders as you focus on them in your mind,

1918
08:15:27.840 --> 08:15:33.040
focus on how you feel. Maybe you can see them

1919
08:15:33.560 --> 08:15:43.639
in your mind's eye. Just tell your shoulders to relax

1920
08:16:21.279 --> 08:16:36.479
as nice as they relax. But I do notice, I mean,

1921
08:16:37.119 --> 08:16:43.560
especially with my back is the connection between the different

1922
08:16:43.680 --> 08:16:54.759
parts the back, the shoulders, the neck being all connected

1923
08:16:55.279 --> 08:17:01.680
and being such a large part of your body, it's

1924
08:17:01.720 --> 08:17:10.040
almost hard to separate them from each other. And my

1925
08:17:10.240 --> 08:17:19.279
luwer back has starting to relax on insan maybe I'm

1926
08:17:19.360 --> 08:17:25.200
going too slow, and that could be an issue because

1927
08:17:25.639 --> 08:17:31.759
we all go at different speeds. And the idea at

1928
08:17:31.799 --> 08:17:34.439
the beginning of this recording was for you to be

1929
08:17:34.520 --> 08:17:50.080
able to just say to yourself, relax without focusing on

1930
08:17:50.319 --> 08:17:56.159
any particular part of your body. Because when you know that,

1931
08:17:57.119 --> 08:18:09.279
taving your hands to relax and your hands relax, you

1932
08:18:09.439 --> 08:18:16.200
tell your eyelids and your eyes, the muscles around your

1933
08:18:16.400 --> 08:18:31.319
eyes and your eyebrows to relax, and they relax. You

1934
08:18:31.520 --> 08:18:43.799
tell the back of your neck to relax, and it relaxes.

1935
08:18:51.799 --> 08:19:19.240
You tell your upper back relacs, and it relaxes. You

1936
08:19:19.439 --> 08:19:58.400
tell your shoulders to relax, and they relax. And you

1937
08:19:58.560 --> 08:20:03.279
told your hands to relax, they relaxed, and they continued

1938
08:20:05.080 --> 08:20:16.560
to relax. When you told your eyelids, the muscles around

1939
08:20:16.639 --> 08:20:27.799
your eyes, your eyebrows to relax, they relaxed and continued

1940
08:20:29.439 --> 08:20:38.200
to relax. When you told the back of your neck,

1941
08:20:39.520 --> 08:20:45.319
focus on the back of your neck and told it

1942
08:20:45.479 --> 08:21:05.040
to relax. They relaxed and continued to relax. And you

1943
08:21:05.159 --> 08:21:15.279
told your alfa back to relax, be relaxed and continued

1944
08:21:17.799 --> 08:21:32.360
to relax. Answ your shoulders. You told your shoulders to relax.

1945
08:21:32.720 --> 08:21:45.040
In your shoulders relaxed and continued to relax.

1946
08:21:50.680 --> 08:21:55.639
And it's not just that, It's.

1947
08:21:58.319 --> 08:22:02.720
That the rest of your body has also been listening,

1948
08:22:04.439 --> 08:22:10.560
and no relaxation has been spreading. So from your eyes,

1949
08:22:10.880 --> 08:22:18.279
the relaxations spread to your forehead, around your face, into

1950
08:22:18.360 --> 08:22:32.240
your skin, into your jaw, into the front and sides

1951
08:22:32.319 --> 08:22:37.080
of your neck, all the way down your chest and stomach.

1952
08:22:43.759 --> 08:22:50.880
Your relaxed hands and shoulders leads up through your arms,

1953
08:22:51.560 --> 08:22:59.680
relaxing the full arms, your upper arms, elbows, your wrists,

1954
08:23:03.319 --> 08:23:20.240
letting go the lower bag, your hips, buttocks gray. We'll

1955
08:23:20.400 --> 08:23:26.959
just start to relax, so you continue even the comfort

1956
08:23:28.599 --> 08:23:38.040
spreading through your legs all the way down to your ankles,

1957
08:23:43.279 --> 08:23:47.279
the tops of your feet, the sides of your feet,

1958
08:23:49.119 --> 08:23:59.880
and the bottoms of your feet relaxing into your toe

1959
08:24:00.159 --> 08:24:27.200
is each tone relaxing became police. And if your body

1960
08:24:27.520 --> 08:24:51.680
relaxes more, your mind becomes slower. I'm more peaceful to

1961
08:24:51.799 --> 08:25:04.919
the point where if you choose to fall asleep, it

1962
08:25:05.159 --> 08:25:22.799
can easily do that easy drift doing because there's nothing

1963
08:25:22.880 --> 08:25:40.759
going on in your mind, the prass peaceful your body continues.

1964
08:25:43.919 --> 08:25:44.479
To rise.

1965
08:26:08.360 --> 08:26:14.400
And with that connection between your body relaxing, the word

1966
08:26:15.720 --> 08:26:28.159
that you say to yourself relax means that you don't

1967
08:26:28.400 --> 08:26:34.840
need to focus on just one part. You can just

1968
08:26:35.040 --> 08:26:52.680
focus on your entire body, saying the powerful word relax

1969
08:27:02.400 --> 08:27:18.080
and deserve those familiar sensations of comfort spreading throughout your body,

1970
08:27:23.520 --> 08:27:38.720
loosening and calming and healing every power to your body, feaving.

1971
08:27:40.319 --> 08:27:59.759
More relaxed, so that all.

1972
08:28:00.479 --> 08:28:02.599
To do from now on is just.

1973
08:28:04.439 --> 08:28:09.560
Tell yourself, really.

1974
08:28:14.599 --> 08:28:15.279
And it was a.

1975
08:28:20.919 --> 08:28:44.479
Feeling completely how the boy come? So starting now with

1976
08:28:44.680 --> 08:31:14.479
number twenty nineteen fighteen, seventeen, sixteen fifteen, fotaaaaa firt well.

1977
08:33:54.319 --> 08:36:14.360
Easy attatatto.

1978
08:36:01.159 --> 08:40:23.400
S S what it's do it you s.

1979
08:42:33.200 --> 08:43:04.759
One two cat down ten to one, ten nine eight seven, six, five.

1980
08:43:06.840 --> 08:43:10.520
Four three.

1981
08:43:13.159 --> 08:43:25.880
Two. And maybe that was a bit too quick in

1982
08:43:26.040 --> 08:43:30.040
order to relax. Maybe it's a bit too fast for

1983
08:43:30.159 --> 08:43:39.959
you to notice the calming of your body, maybe even

1984
08:43:40.200 --> 08:43:43.840
a little bit of pressure there, like you're counted down

1985
08:43:43.959 --> 08:43:46.080
from ten to one. What do you expect me to

1986
08:43:46.360 --> 08:43:50.880
do man, expect me to stick go with floppy just

1987
08:43:50.959 --> 08:43:58.919
because you're counting down two. If you try it again

1988
08:44:00.319 --> 08:44:06.119
but this time, I go this lower this time, and

1989
08:44:06.319 --> 08:44:11.200
you focus on the whole of your body before we

1990
08:44:11.479 --> 08:44:18.520
focus on your legs. Just notice how your body does

1991
08:44:20.279 --> 08:44:33.400
start to feel more relaxed with every number that I

1992
08:44:33.599 --> 08:45:32.080
count down ten nine, eight, seven, six, five, four, three,

1993
08:45:45.560 --> 08:46:23.279
two one, And just notice how how you feel, generally,

1994
08:46:23.720 --> 08:46:35.040
how your body feels. It's not necessarily even about yeah,

1995
08:46:37.599 --> 08:46:44.840
counting down from ten to one. It's that space that

1996
08:46:44.959 --> 08:47:02.959
you have, that space between us being act if physically

1997
08:47:03.200 --> 08:47:12.799
or mentally, just sitting or lying down and just being there,

1998
08:47:13.520 --> 08:47:18.959
not doing anything, not saying anything, or deeding to think

1999
08:47:19.080 --> 08:47:25.000
about anything. So it opens up a space, you know,

2000
08:47:25.200 --> 08:47:34.520
a bit of a space, a gap. And the more

2001
08:47:35.799 --> 08:47:39.119
I camped down for the tental one, the bigger that

2002
08:47:39.319 --> 08:47:48.840
gap becomes. So there's that gap of calmness, of comfort

2003
08:47:49.400 --> 08:48:03.759
and relaxation. It's a nice feeling, yeah, And it moves

2004
08:48:05.360 --> 08:48:15.279
those stresses or discomforts physically or emotionally, moves them away.

2005
08:48:22.040 --> 08:48:23.000
Allows you.

2006
08:48:25.720 --> 08:48:26.240
To just.

2007
08:48:29.200 --> 08:48:35.919
Slow down something, to count again from ten down to one,

2008
08:48:36.360 --> 08:48:46.599
and notice that gap widening the gap. And as it widens,

2009
08:48:46.680 --> 08:48:53.000
it's almost like the stress and attention falls into the gap.

2010
08:49:06.479 --> 08:49:49.479
It gives you that distance, that space. Now ten nine, eight, seven, six,

2011
08:50:02.240 --> 08:51:22.919
five four three one. And how does your body you

2012
08:51:23.159 --> 08:51:42.240
feel now? Can you notice that? Do you feeling calmer?

2013
08:51:50.319 --> 08:52:18.599
Do you feeling more relaxed? As we now focus on

2014
08:52:18.680 --> 08:52:39.360
your legs, just your legs, We're just gonna start with

2015
08:52:39.799 --> 08:52:58.720
focusing on your thighs. Of course, it's not the most

2016
08:53:00.119 --> 08:53:07.360
exciting thing to be doing, because I'm sure, like most

2017
08:53:07.400 --> 08:53:10.240
of your body is not a lot going on right now.

2018
08:53:19.319 --> 08:53:25.599
Just focusing on the whole of your thighs, the tops

2019
08:53:25.680 --> 08:53:31.759
of your thighs, the sides of your thighs, the bottoms

2020
08:53:31.799 --> 08:53:36.279
of your thighs, your outer thighs, and your inner thighs,

2021
08:53:38.479 --> 08:53:42.400
basically the whole of your thigh that leads into your

2022
08:53:42.520 --> 08:53:57.439
hip and it goes down to your knee joints. Now,

2023
08:53:57.520 --> 08:54:04.520
this is a big area. It's a very heavy area.

2024
08:54:05.040 --> 08:54:11.000
It's very strong, probably the strongest muscles in your body

2025
08:54:11.759 --> 08:54:26.000
or in your thighs. But I don't think we perhaps

2026
08:54:27.759 --> 08:54:38.400
would give enough attention to our thighs. Perhaps we don't

2027
08:54:40.000 --> 08:55:00.439
acknowledge how important our thighs are to our lives how

2028
08:55:00.599 --> 08:55:09.720
much they actually do for us all through our lives.

2029
08:55:16.880 --> 08:55:22.759
And it may seem sound really weird, but I think

2030
08:55:22.840 --> 08:55:30.959
that all of our body parts, especially ourdviies, need some TLC,

2031
08:55:34.279 --> 08:55:47.479
a bit of love shown, a bit of acknowledgement, thank you,

2032
08:55:50.639 --> 08:56:03.119
gratitude for our advis do for us. And I know

2033
08:56:03.319 --> 08:56:08.799
this may sound a bit strange, and maybe you think,

2034
08:56:09.200 --> 08:56:11.959
why am I surely how I should be able in

2035
08:56:12.080 --> 08:56:20.639
the garden hugging a tree or something. Oh, it's hard

2036
08:56:20.720 --> 08:56:23.880
to set a microphone up on a tree. That's why

2037
08:56:23.880 --> 08:56:26.560
I'm doing this indoors. Otherwise I would be outside hugging

2038
08:56:26.599 --> 08:56:30.040
a tree. Now I can't see the television from the tree.

2039
08:56:36.880 --> 08:56:42.279
You move down to your knees gain such an important part.

2040
08:56:46.560 --> 08:56:51.680
And I think we don't necessarily I'll speak for myself here,

2041
08:56:54.159 --> 08:56:59.240
I don't necessarily appreciate all that my needs do for

2042
08:56:59.400 --> 08:57:05.240
me until I have a problem with my knee. It's

2043
08:57:05.279 --> 08:57:10.360
occasionally if I either maybe i'll bash it or it's

2044
08:57:10.520 --> 08:57:16.200
aching for some reason. It's then that I realize.

2045
08:57:16.840 --> 08:57:18.000
How much it does.

2046
08:57:19.639 --> 08:57:22.880
You know, the benefit of being able to use my

2047
08:57:23.119 --> 08:57:32.799
legs without any kind of physical discomfort is a beautiful

2048
08:57:32.880 --> 08:57:42.119
thing that's possibly not appreciated until it's temporarily removed. You

2049
08:57:42.200 --> 08:57:49.040
know that's comfort. But as you focus on your knees,

2050
08:57:51.240 --> 08:57:56.880
regardless of how your knees feel, you can have that

2051
08:57:57.159 --> 08:58:03.279
sense of gratitude and love to your needs for all

2052
08:58:03.439 --> 08:58:15.840
that they do for you. You can still have that

2053
08:58:16.000 --> 08:58:20.919
attention on your thighs. Maybe you notice how your thighs feel,

2054
08:58:23.080 --> 08:58:41.040
maybe you've notice that they are relaxing more deeply as

2055
08:58:41.080 --> 08:58:45.880
you focus now on the bottoms of your legs, the

2056
08:58:46.040 --> 08:58:51.560
shins and your card muscles and the bones between your

2057
08:58:52.560 --> 08:58:58.200
knees and your feet incorporate, and of course your ankles

2058
08:59:00.560 --> 08:59:10.759
so important. Can anyone that's had even like the slightest

2059
08:59:11.200 --> 08:59:17.240
sprain of an ankle knows how how much we take

2060
08:59:18.560 --> 08:59:27.360
Our ankles are granted, And it's kind of strange in

2061
08:59:27.439 --> 08:59:32.639
a way when you think that. You know, logically, our

2062
08:59:32.720 --> 08:59:36.159
wrists are a lot thinner than the rest of our arms,

2063
08:59:37.279 --> 08:59:40.799
which is okay, it doesn't I can't see any problem

2064
08:59:40.840 --> 08:59:45.680
with that because we're just picking stuff up. But our

2065
08:59:45.799 --> 08:59:51.599
ankles so much thinner than the rest of our legs,

2066
08:59:58.040 --> 09:00:02.479
and from a physics perspective or logical even it doesn't

2067
09:00:02.520 --> 09:00:08.520
really make sense that all this weight will ultimately be

2068
09:00:09.599 --> 09:00:19.639
resting on your ankles then leading to your feet. That

2069
09:00:20.240 --> 09:00:29.159
thin area, thin bone. Yeah, it does so much great work.

2070
09:00:31.360 --> 09:00:40.880
Supports us, supports our body for a lifetime, helps us

2071
09:00:41.560 --> 09:00:50.919
to balance, That helps you to get around and be mobile.

2072
09:00:57.240 --> 09:01:05.040
And there's the calf muscles. Of course, when I was younger,

2073
09:01:05.400 --> 09:01:08.720
I couldn't see the point in calf muscles. Didn't seem

2074
09:01:08.759 --> 09:01:13.840
to do anything. Okay, if I walked around on tiptoes,

2075
09:01:14.639 --> 09:01:16.599
then my calf muscles get some work.

2076
09:01:18.000 --> 09:01:19.319
But of course that's not true.

2077
09:01:19.479 --> 09:01:23.639
The calf muscles are being used whenever we use our

2078
09:01:23.720 --> 09:01:37.560
legs and your shins there to protect your lower legs,

2079
09:01:41.840 --> 09:01:46.599
shaped in a way, almost as a protector, with the

2080
09:01:46.639 --> 09:02:01.759
bone leading of course to your ankles. In your feet,

2081
09:02:06.599 --> 09:02:08.479
I'm not going to focus on your feet. We're just

2082
09:02:08.560 --> 09:02:14.720
going to focus on the legs. And I realize, and

2083
09:02:14.840 --> 09:02:18.880
now that I've mentioned your feet, it probably focuses on

2084
09:02:19.040 --> 09:02:22.240
them anyway, So maybe I should focus on your feet

2085
09:02:22.240 --> 09:02:28.360
a little bit. You can have them in your awareness

2086
09:02:30.560 --> 09:02:34.240
the same as you have your thighs in your awareness,

2087
09:02:35.080 --> 09:02:38.919
even though we haven't been focusing on your thighs for

2088
09:02:38.959 --> 09:02:49.919
a few minutes we've been focusing on your ankles. There's

2089
09:02:49.959 --> 09:03:05.240
still that sensation of comfort in your thighs and miss

2090
09:03:05.319 --> 09:03:14.560
that movement of energy because the thies hold lots of

2091
09:03:14.599 --> 09:03:20.799
different sensations. Of course, there's the muscles, the big straw

2092
09:03:21.000 --> 09:03:33.000
muscles that we have in our thighs. But the skin

2093
09:03:34.919 --> 09:03:39.400
on the outside of the thighs, as in the outside

2094
09:03:39.439 --> 09:03:48.799
of all of our body, can be very sensitive, sensitive

2095
09:03:49.000 --> 09:04:01.959
to the touch, sensitive to temperature, and inside your thighs

2096
09:04:04.479 --> 09:04:09.200
the bones, there's the muscle, there's the blood, vessels, the

2097
09:04:09.439 --> 09:04:19.759
arch trees, all this stuff inside your thighs. I guess

2098
09:04:19.840 --> 09:04:23.200
sometimes it'd be nice if you could actually put your

2099
09:04:23.319 --> 09:04:30.599
fingers inside your thighs and a message, so you can

2100
09:04:30.680 --> 09:04:34.200
message on the outside, of course, but to be able

2101
09:04:34.240 --> 09:04:37.479
to get deep into the muscles, to be able to

2102
09:04:37.639 --> 09:04:43.959
just massage inside your thighs, message in the bones of

2103
09:04:44.080 --> 09:04:52.119
your leg, massage in all the veins, and just gently

2104
09:04:54.919 --> 09:04:56.560
human of thighs.

2105
09:05:00.520 --> 09:05:02.080
When you can move down.

2106
09:05:03.880 --> 09:05:08.959
Message inside your knees. It's a message in those bones,

2107
09:05:09.959 --> 09:05:15.319
but with healing fingertips spreading that healing.

2108
09:05:15.240 --> 09:05:19.840
Energy deep into the choice of your knees.

2109
09:05:25.279 --> 09:05:29.000
Of course, there's the back of your your knee and

2110
09:05:29.119 --> 09:05:35.080
the inside crease where your knee is. It's a really

2111
09:05:35.319 --> 09:05:41.200
sensitive area. Really that's very nice when you stroke it.

2112
09:05:42.599 --> 09:05:45.959
That might be because it's an area that's not really

2113
09:05:46.159 --> 09:05:52.639
touched very often. It's almost like a hidden part, that

2114
09:05:52.959 --> 09:05:59.680
crease in your legs. It's almost it's like a part

2115
09:05:59.799 --> 09:06:04.680
that has a sensitivity, which is a little bit different.

2116
09:06:12.519 --> 09:06:22.440
Of course, it's protected by your legs. So you can

2117
09:06:22.480 --> 09:06:27.839
imagine putting your fingers into that crease in your legs,

2118
09:06:33.639 --> 09:06:37.239
followed in between your legs, you can just message with

2119
09:06:37.360 --> 09:06:44.440
your fingertips. Imagine your fingertips going inside, massage in the

2120
09:06:45.160 --> 09:06:54.400
muscle tissue. You can of course the other bones of

2121
09:06:54.559 --> 09:07:06.400
your knees headen through your fingertips, and then as you

2122
09:07:06.519 --> 09:07:12.319
go down to your calf muscles, and that's the part

2123
09:07:12.360 --> 09:07:16.440
I'd like to be able to really put my fingertips

2124
09:07:16.559 --> 09:07:26.040
deep inside my calf muscles, massage in every single tissue

2125
09:07:26.160 --> 09:07:37.319
of that muscle, healing every part. And then doing the

2126
09:07:37.480 --> 09:07:45.599
same for my shins. Massage in gently stroking the bones,

2127
09:07:47.360 --> 09:07:53.559
gently stroking them, healing their loving way, because they deserve

2128
09:07:53.680 --> 09:07:59.519
to be treated. There's the precious bones that they are.

2129
09:08:01.120 --> 09:08:04.360
Our legs are so precious as in all the other

2130
09:08:04.480 --> 09:08:12.599
parts of our body, the more precious of mutual on

2131
09:08:12.760 --> 09:08:29.040
the planet. When you start to think about your legs

2132
09:08:29.239 --> 09:08:37.239
in this way, you can change your perspective.

2133
09:08:39.959 --> 09:08:41.239
It might sound a bit.

2134
09:08:44.319 --> 09:08:49.559
It's silly to start with the idea of having love

2135
09:08:50.120 --> 09:08:59.599
for your legs, showing appreciation. You advise wanting to be

2136
09:08:59.639 --> 09:09:06.239
able to put your hands in your eyes the message

2137
09:09:07.040 --> 09:09:12.599
the muscles and the bones, and to get your fingers

2138
09:09:12.879 --> 09:09:20.839
deep in their releasing all tension, just to show.

2139
09:09:22.480 --> 09:09:23.760
How much you care.

2140
09:09:26.879 --> 09:09:32.040
About your legs, how much you care for what your

2141
09:09:32.120 --> 09:09:41.760
legs do for you regularly, your knees, your calves, your ankles,

2142
09:09:46.080 --> 09:09:53.680
The strength of your ankles, considering how thin they are

2143
09:09:53.919 --> 09:10:01.680
compared to the rest of your legs, especially your fies. Yeah,

2144
09:10:01.760 --> 09:10:13.839
they're so strong, so flexible, absolutely amazing things. The ankles

2145
09:10:14.160 --> 09:10:23.279
are truly a gift because of what they do for you,

2146
09:10:28.760 --> 09:10:35.720
supporting all that weight, regardless of how what weight you are,

2147
09:10:36.919 --> 09:10:41.680
even if you're only eight stones, there's still a lot

2148
09:10:41.720 --> 09:10:48.400
of weight in these little ankles. Now, I'm a lot

2149
09:10:48.599 --> 09:10:58.680
heavier than eat stone double, yet my ankles support my

2150
09:10:58.800 --> 09:11:00.480
body or all the time.

2151
09:11:04.239 --> 09:11:06.120
What they do keep off a.

2152
09:11:06.239 --> 09:11:07.400
Side of relief when.

2153
09:11:07.279 --> 09:11:12.599
I sit down. That's I've got my whole legs thing.

2154
09:11:16.000 --> 09:11:22.879
My feet. They also go round my toes twap. I'm

2155
09:11:22.919 --> 09:11:52.400
so happy. The legs really are amazing. And then talking

2156
09:11:52.480 --> 09:11:58.639
about talking about your legs is probably possibly it might

2157
09:11:58.720 --> 09:12:03.120
one most thing, most boring things I've ever heard anyone say.

2158
09:12:04.040 --> 09:12:11.480
Possibly you're bully or not. Everything I said is true.

2159
09:12:13.959 --> 09:12:28.800
The legs are amazing. Your lex deserve not just respect,

2160
09:12:34.480 --> 09:12:46.839
but they deserve to relax deeply. They deserve to take

2161
09:12:46.919 --> 09:12:53.160
some time out of the day. They just let go completely.

2162
09:13:11.160 --> 09:13:12.120
The legs.

2163
09:13:17.199 --> 09:13:20.279
Really can relax.

2164
09:13:27.559 --> 09:13:32.599
Because the legs are so such a nice, very important

2165
09:13:33.319 --> 09:13:38.199
part of your body. And you relaps legs, the rest

2166
09:13:38.279 --> 09:13:49.959
of your body also naturally follows in that journey of comfort.

2167
09:13:58.120 --> 09:14:01.839
I can feel it in my hips. My hips fill

2168
09:14:02.639 --> 09:14:08.080
really loose, and also my light.

2169
09:14:07.919 --> 09:14:08.519
Back as well.

2170
09:14:10.559 --> 09:14:13.279
My light back really feels.

2171
09:14:13.360 --> 09:14:17.279
It feels stretched, even though I'm just sitting in a

2172
09:14:17.440 --> 09:14:20.559
chair and there's no stretching.

2173
09:14:22.680 --> 09:14:25.839
As far as I'm aware that I'm doing. It's almost

2174
09:14:25.879 --> 09:14:26.239
as if.

2175
09:14:26.160 --> 09:14:30.080
The muscles are just relaxed so much that there is

2176
09:14:30.239 --> 09:14:38.720
a natural stretch as the tension has reduced a lot.

2177
09:14:55.080 --> 09:15:02.959
And now then countdown from ten downs to one, and

2178
09:15:03.160 --> 09:15:17.400
you can continue to fill the wonderful relaxed ten nine

2179
09:15:20.519 --> 09:15:32.559
eight seven, six, five.

2180
09:15:36.959 --> 09:15:37.440
Four.

2181
09:15:40.559 --> 09:15:45.400
Three two.

2182
09:15:49.559 --> 09:15:56.000
One three.

2183
09:16:04.400 --> 09:16:05.599
So I'm just going to count.

2184
09:16:05.440 --> 09:16:10.480
Down and fire down to one. And as a countdown,

2185
09:16:11.760 --> 09:16:16.480
if you just focus on the numbers, just the numbers

2186
09:16:18.199 --> 09:16:27.160
counting down, and notice how you feel in this moment

2187
09:16:28.919 --> 09:16:33.319
as you hear the numbers counting down, knowing that those

2188
09:16:33.480 --> 09:16:46.519
numbers counting down represents you feeling calmer, not just in

2189
09:16:46.639 --> 09:16:54.959
your body, but also relaxing your mind. I'll just notice

2190
09:16:55.040 --> 09:17:00.360
how you feel. There's nothing to do, there's nothing things

2191
09:17:00.559 --> 09:17:09.400
to say, It's enoughing to think about starting weird number

2192
09:17:09.559 --> 09:18:00.959
five four three two. What did you notice the gradual

2193
09:18:03.720 --> 09:18:12.680
letting go the tension and your body? It may also

2194
09:18:13.279 --> 09:18:18.720
begin to notice and be aware of how your mind

2195
09:18:19.839 --> 09:18:27.720
is starting to slow down. This is just a natural

2196
09:18:28.599 --> 09:18:36.519
thing that happens. It's not really a special procedure. It's

2197
09:18:36.639 --> 09:18:41.919
just natural because is your body relaxes, your mind also

2198
09:18:42.680 --> 09:18:47.559
starts to relax. And the more your mind relaxes, the

2199
09:18:47.680 --> 09:18:53.120
more your body relaxes. It's just a continuous circle of relaxation.

2200
09:18:59.160 --> 09:19:05.919
And is that calmness that comes from relative quietness.

2201
09:19:07.519 --> 09:19:12.400
You know, even even if there's background sounds either your

2202
09:19:12.599 --> 09:19:19.080
side online, it's still going to be quite calm.

2203
09:19:20.800 --> 09:19:23.440
You know, you haven't got the television on. There's no

2204
09:19:23.800 --> 09:19:27.959
music in the background unless you're listening to the recorded

2205
09:19:28.040 --> 09:19:28.599
with music.

2206
09:19:28.720 --> 09:19:35.919
Of course, you're very likely not going to be sitting

2207
09:19:35.959 --> 09:19:36.680
in a room.

2208
09:19:36.559 --> 09:19:41.080
With other people. Of course you might be, but generally

2209
09:19:41.279 --> 09:19:44.400
it's more idea if you can do this on your own,

2210
09:19:46.120 --> 09:19:56.160
so no distractions, and when you stop thinking about stuff,

2211
09:20:02.760 --> 09:20:13.040
relaxation automatically rises. The sense of comfort starts to grow,

2212
09:20:17.519 --> 09:20:24.199
and without trying to build it up into something fantastical,

2213
09:20:28.040 --> 09:20:36.720
something magical, this is just a natural process, something that's

2214
09:20:37.959 --> 09:20:47.639
easy to accomplish. In fact, it's almost the sense of

2215
09:20:47.919 --> 09:20:55.199
relaxing completely happens really when you put no effort into it.

2216
09:20:56.199 --> 09:21:01.440
It's not something that you can really force. It is

2217
09:21:01.519 --> 09:21:11.080
something that happens naturally. And part of the process of

2218
09:21:12.760 --> 09:21:24.680
this recording and others is simply two allow you to

2219
09:21:24.839 --> 09:21:28.599
take advantage of this space.

2220
09:21:31.279 --> 09:21:32.000
This time.

2221
09:21:34.959 --> 09:21:35.519
It's just.

2222
09:21:39.680 --> 09:21:40.000
Let go.

2223
09:21:43.120 --> 09:21:51.319
To just be here, to be in tune with how

2224
09:21:51.440 --> 09:22:03.360
you feel, yet with the intention one of wanting to

2225
09:22:04.360 --> 09:22:15.680
relax deeply and maybe even to fall asleep, depending on

2226
09:22:16.239 --> 09:22:20.599
what it is that you wish for yourself.

2227
09:22:21.800 --> 09:22:22.599
In this moment.

2228
09:22:29.599 --> 09:22:38.959
As we know, relaxing is the majority of the process

2229
09:22:39.080 --> 09:22:44.239
of falling asleep to fall in asleep. Part is the

2230
09:22:44.400 --> 09:22:52.160
tiny bit of the end. The deeper relaxed you become,

2231
09:22:56.120 --> 09:23:14.680
the easier you find yourself drifting. You can also choose

2232
09:23:15.760 --> 09:23:31.919
stay focused on my voice and really enjoy the process,

2233
09:23:36.319 --> 09:24:08.160
gradually relaxing, each muscle in your body endless, and just

2234
09:24:08.800 --> 09:24:15.000
observing the sensation.

2235
09:24:20.239 --> 09:24:21.239
I'm letting go.

2236
09:24:27.680 --> 09:24:35.040
Completely this time.

2237
09:24:35.160 --> 09:24:38.680
I'm gonna count from six down to one.

2238
09:24:43.319 --> 09:24:46.919
And you can notice your mind.

2239
09:24:49.279 --> 09:24:51.360
Calming down more.

2240
09:24:52.480 --> 09:25:12.760
With each number, me saying naturally Fenn slave pas.

2241
09:25:18.760 --> 09:25:45.760
Six five.

2242
09:26:05.639 --> 09:27:45.239
Foot four.

2243
09:28:06.400 --> 09:28:13.400
Being aware, tell your mind to stood.

2244
09:28:15.279 --> 09:28:41.040
Rite down, sinking deeply until that scen And as you

2245
09:28:41.279 --> 09:28:50.120
focus on your mind, you may notice that there's some

2246
09:28:51.080 --> 09:29:00.400
thoughts still there, maybe some stubborn thoughts that for some

2247
09:29:00.680 --> 09:29:05.680
reason perhaps need your attention.

2248
09:29:12.599 --> 09:29:13.959
It's what you can do is.

2249
09:29:19.519 --> 09:29:32.040
Send love to those thoughts. Sprinkle those thoughts with love.

2250
09:29:33.760 --> 09:29:40.400
I do petals from a flower, Just sprinkle over them, petals.

2251
09:29:40.000 --> 09:29:47.199
Fill with love towards those thoughts, to let those thoughts

2252
09:29:47.440 --> 09:29:47.879
know that.

2253
09:29:50.040 --> 09:29:55.519
You're not abandoned the number. You just need them to

2254
09:29:55.680 --> 09:30:06.760
require them to just calm down, slow down, wad.

2255
09:30:06.919 --> 09:30:11.680
Down and now.

2256
09:30:19.400 --> 09:30:23.199
And as you focus on those the meaning thoughts.

2257
09:30:24.080 --> 09:30:28.160
And to countdown this time from seven down to one

2258
09:30:29.879 --> 09:30:30.919
each number.

2259
09:30:33.599 --> 09:30:34.360
Just to mention.

2260
09:30:34.480 --> 09:30:46.160
Sprinkling those flower petals of love, kindness, gratitude.

2261
09:30:49.239 --> 09:30:57.279
I love those thoughts, which would allow them to just

2262
09:30:58.720 --> 09:31:15.160
not away lights deeply my thoughts would be done more.

2263
09:31:19.080 --> 09:31:20.000
And more.

2264
09:31:26.120 --> 09:33:40.720
Starting number seven six four four four.

2265
09:34:02.440 --> 09:34:03.360
That is now.

2266
09:34:05.279 --> 09:34:28.639
Le's my demail in your buddy, he answered, Focus on

2267
09:34:28.839 --> 09:34:29.519
your hands.

2268
09:34:35.639 --> 09:34:36.040
This is the.

2269
09:34:36.279 --> 09:34:44.400
Moments hands on olax body and why not.

2270
09:34:59.639 --> 09:35:05.160
M I think this on my hands a thing?

2271
09:35:05.319 --> 09:35:11.720
It's nothing.

2272
09:35:12.919 --> 09:35:19.919
I don't it's like ch this, don't see things at

2273
09:35:20.080 --> 09:35:29.760
about that? Mm hmm. It's just a lot to say.

2274
09:35:31.080 --> 09:36:01.440
To see and not to say about this. Don't let's

2275
09:36:01.959 --> 09:36:02.480
do a.

2276
09:36:07.239 --> 09:36:08.800
Comy mind.

2277
09:36:26.080 --> 09:36:43.919
See you.

2278
09:37:13.919 --> 09:37:33.400
It's it's she speak.

2279
09:37:40.279 --> 09:38:00.959
So s ch no.

2280
09:38:09.639 --> 09:38:13.040
Eight down two.

2281
09:38:18.599 --> 09:38:25.959
Most m that's what I.

2282
09:38:27.440 --> 09:38:50.120
Spiking into nothing mm hm oh inch nothing.

2283
09:38:52.199 --> 09:38:57.680
Yeah fine, Now.

2284
09:38:59.680 --> 09:39:17.559
Are you I think you? Don't you

2285
09:40:00.279 --> 09:40:03.239
Atta