April 12, 2025

(no music) (10 hours) HEAD : FACE PAIN | Let me bore your pain away #20 | Jason Newland | 12th April 2025

(no music) (10 hours) HEAD : FACE PAIN | Let me bore your pain away #20 | Jason Newland | 12th April 2025
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WEBVTT

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

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yes Sean new Land. Please only listen when you can

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safely close your eyes. That's quite partial, isn't it Only

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listen when you can safely close one's eyes. So what

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is this that I'm doing? Oh, gu this is let

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Me Bore Your Pain Away? And this is number twenty.

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I do believe in the let Me Bore Your Pain

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Away catalog, So pay it for those who have listened

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to any of my other stuff before, would never listen

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to these ones.

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It is.

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Oh you're then it is a so let me buoy

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the sleep version of let me put Yeah, it's basically

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but focusing on chronic pain. So you know it's not

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a sleep recording. You may fall asleep, but it's not

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not for sleeping. It's for changing how you physically feel

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in that part of your body that maybe cause new problems. Okay,

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So what I'm going to do is focus on head

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pain wherever it wherever it may be, whether it's in

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your eyes, whether it's in your jaw, whether it's in

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your ears, where it's in your head, your scalp, whether

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it's a headache and migraine. But importantly, only listen to

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this when you know the cause of that pain and

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you know that it's chronic pain and nothing else. Nothing.

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It's not a cute pain, it's nothing serious. Okay, make

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sure that you get permission from your doctor before you

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proceed and listen any further from this moment onwards. Right

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now that's sorted out, We're gonna this is gonna be

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a bit strange. You might not know because I'm going

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to talk about a TV show called Words or Gummage,

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and you may think that's weird. But don't worry. Even

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if you don't know what the show is, I will

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explain the show to you. It's one of the most

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loved shows from my childhood. It was Yeah, it's about

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a scarecrow. So if you've got an if you've got

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any fears of scarecrows, and maybe don't listen to this.

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I mean, this was a scarecrow that was alive. Okay. So,

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but I mean there is a new version of Words

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or Gummage, which isn't It just doesn't look friendly. The

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old version was friendly. It was like this smiley, and

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this new one looks a little bit. It doesn't look

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I've not watched the show. It might be a friendly scarecrow,

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but it doesn't look friendly. It looks a bit you know, sinister.

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But the new you know, the old words or commage beautiful,

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very very lovely and had aunt Sally who is there

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in there as well. So it's you know, that's what

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I'm going to talk about. And you might think, oh,

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how can you talk about words or commage talking about

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a kid's show from the nineteen eighties, well seventies onwards.

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How can that help with head pain or headaches or

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jaw pain. Well that's the weird thing, because that's what

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I'm going to attempt in a very very weird way,

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I guess. So. Ah, so the TV show. That's interesting.

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Right before we started, like you just get in touch

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with how you feel. You know, you've got the whatever

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is going on in your head, because I said it

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could be. When I'm talking about the head, I'm talking

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about everything from the neck upwards the head. You know

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sometimes we think the head and I'll talk about your head,

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your scalp, but actually the jaws also the head. The

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eyes were also the head, the nose, the ears, the mouth,

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the teeth, the gums, the scalp, the skin the cheeks,

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it's all, you know. I realize you don't need an

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anatomy lesson from someone like me that left school with

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no qualifications at all, but hey, I thought i'd attempt it.

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So before we do anything, and before we do that,

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we're going to sort of focus on how the rest

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of your body feels, and then I'm just going to

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chat what number would you give that feeling. I'm not

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going to use the word because this is the chronic pain,

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but I'm not going to use the word pain anymore

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after that. At this moment, I'm going to use the

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word discomfort or that feeling that you used to have,

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or that feeling that you're wishing to change. Okay, So

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if you focus on that feeling that you're wishing to change,

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you're wishing to reduce, what number would it give it

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between zero and ten? Zero being what feel was at zero,

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you wouldn't even be listening to this. So if it's ten, that's, like,

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you know, possibly the worst case scenario. So just go

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where it is now at the moment. And the thing is,

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even if you have more than one feeling that you're

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looking to change, when you reduce the physical sensation and

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change it. When you change it, the rest of your

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body also hasn't you know, has an effect on the

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rest of your body. You relax your hands, and your

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arms start to relax, and your feet for some reason.

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I know it's weird, but like the feet in the hands,

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for me anyway, whether it's the same front of people,

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I notice when I relax my hands, my feet also

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feel relaxed. And when I relax my feet, my hands

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also feel relaxed. And it's the same way as when

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I focus on my knees, my elbows tend to also

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feel relaxed. Or when I think my knees and my

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elbows rather, my knees feel relaxed. And then there's the hips.

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When I focus on my hips, I get like a

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nice feeling in my shoulders of comfort, and the same

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when I focus on my shoulders, my hips feel loose.

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It's kind of weird, isn't it.

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You know?

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If I move my fingers around gently and I get

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a sensation of comfort in my toes or if I

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just wobble wobble wiggle my toes, I don't think it

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wobbles the right word, is it. That's what happens when

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I attempt to run. So if I wiggle my toes,

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my fingers tend to feel a bit more relaxed, and

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the same things to happen when I focus on my chest,

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the same because it's the same movement, because my stomach

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or my belly or whatever, my huge belly also rises

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when I breathe in, so my chest goes out. No

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whole area moves and tends to almost feel as one

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a bit. And then when I focus on my upper back,

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it affects the back of my neck, makes me, It

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makes the back of the I'm doing it now, so

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I'm just like, instead of just talking about it, I'm

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actually doing it while I talk about it. I'm not

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purposely doing it. I'm just it's happening while I talk

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about it. That's one of those things, is you know,

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when you focus on a part of your body and

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talk about it feel and relaxed, It tends to just

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become relaxed because words are powerful. And now when I

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focus on the right side of my upper back the

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left side, it's almost like the feeling of comfort spreads

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to the left side. But then I noticed the feeling

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on the left side moving downwards. It's almost like my

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back is scanning my back itself without me even really

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doing anything, because the feeling is the comfort, the little

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bit of comfort I felt in the left side of

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my upper back then started to move down, but then

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went very quickly to my lower back, which is where

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my arthritis is in my left side of my lower back,

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and it moved very quickly there, almost like a parent

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running to help a charge has just falling over. It's weird,

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It's like because really you think about it, wherever the

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feeling that you want to change is, it's still only

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a small portion compared to the rest of your body.

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And I'm going to include the head in this statement

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because even the head, I mean one of their heads

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are on its on its own, is fairly large minded.

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Mine's got massive head. Do I struggle struggle? I can't

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wouldn't be able to fit it through a letterbox, that's

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for sure. Why would you try and fit your head

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for a letter box? But I'm just saying it's it's

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quite a big got a big old head. And that's

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what's weird. The neck. It doesn't feel heavy, does it.

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The head? And you think from the right from birth

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till now through all our lives our neck and our

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body is supporting our head without us having to do anything. Yeah,

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if we had something of the weight of a head

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having to carry it around, we'd have to keep putting

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it down because it's limming heavy, you know, especially if

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you were eating, you have to put it. Mind you,

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and the idea of card a head around is a

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bit weird, isn't it. It's it could definitely ruin a wedding,

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you know, instead of having someone holding your hand when

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you're walking down the aisle, you're holding the head. That

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would be very strange. I'm just saying. The weight of

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a head is quite heavy, but the rest of the

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body takes that weight. The rest of the body supports

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their head like all the time, even when you're lying

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down the neck you know, it's still sending blood and

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all that stuff to the brain, and you know it's

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your body's still protecting their head. And my stomachs gurgling.

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It's been doing that twice today, it's done that. It's strange,

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mind you. I think it's something quite nice about eating

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when I'm hungry, rather than if I don't eat when

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I'm Hungry's it feels like, well, maybe I don't need

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to eat. Am I just eating for the sake of it?

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Am I just eeing it? Because I just want to

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try and make myself look even fatter than I already am.

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Maybe because I know how attractive that is to people

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from seeing my belly. Seeing my belly come about a

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minute before I do. Honestly, it's like, so big my belly. Anyway,

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we're not talking about my attractiveness. I can't believe I

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used to be a model. No one can, because it's

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a lie. So word's or gummige.

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Is.

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It's a TV show. It's basically it's about a I don't.

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I've got it up on Wikipedia just to remind me.

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I know what it is because it's one of my

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favorite TV shows. I was just mildly interested because when

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I talk about something, I start thinking, Okay, where when

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because I remember watching it? But where did I What

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year did it start? So it started nineteen seventy nine

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to nineteen eighty one, so that was But then they did,

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and I remember this, they refilmed it or they started again,

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so nineteen eighty they ended it in nineteen eighty one.

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Why I had stopped? Why? So anyway, they they came

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out again at nineteen eighty words were commage down Under

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and that was nineteen eighty nineteen eighty seven to nineteen

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eighty nine. So I used to watch that as well.

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I'm just thinking, maybe that's the one I used to watch.

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No.

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I yeah, I used to watch the original one. I'd

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watched that as well, but I was older then. I

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was like eighteen eighteen nineteen back then. But one of

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the things I liked about words were commage. That's you

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might thinking, why'd you talk about a TV show for

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kids when we're supposed to be focused on the head,

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the head man the head. Okay, he could well basically

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he could take his head off and he could put

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on different heads for different situations. So I'm just trying

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to think all the different heads he had to words

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or Gummige. Wor'sal Gumige is different heads. So he had

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a lot of different heads. Wor'stil Gummages collection of heads.

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There's a video here. I don't want that words or Gummige. Okay,

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it's nothing here, but I can I can tell you roughly.

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He had one for thinking, he had one for dancing,

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he had one for had like the handsome head. He

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had one for singing and you just basically had a

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head for any occasion, which was pretty cool, and I

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quite liked that idea. It's uh see the idea maybe

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because sometimes I think there's one episode where he it

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had enough of the head because it was a head

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for thinking, but it was giving him a headache because

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he was thinking too much. But he couldn't find his

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other head, and he was getting very tense over the

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whole thing, and it was getting stressed and anxious and

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I need to get and eventually because I think the

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kids hid his head or maybe Aunt Sally who was

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his girlfriend, hid the head. And then he got it

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back and he changed it over, and the relief, the

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relief he had where just you know, basically screwed his

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new head in and that stress and tensions from his

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head were gone like instantly when he took it off.

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It was almost like a pressure valve being released, like

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I suppose like a kettle I guess, like an old

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old style kettle or radiator when you bleed it, you know,

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so like start off like and then it kind of

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just dies down down to this lords at the beginner

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that is quite pressurized or pressure cooker. That's probably the

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best example a pressure cooker. But I've never had a

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pressure cooker. I just never liked the idea of it.

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I don't know. It's like, here's me trying to relax,

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focusing in the last twenty years twenty one. Blame me

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now thirty odd years trying to kind of learn to

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relax and to be calm. I'm not going to buy

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something with the word pressure in it. I don't don't.

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Don't you know, I do want to cooking instrument that

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00:21:41.119 --> 00:21:45.400
was going to be stressful. I know that's not what

240
00:21:45.519 --> 00:21:48.720
pressure cooker is, but just the idea of it. I

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00:21:48.839 --> 00:21:54.920
try to avoid any pressure if at all possible. You

242
00:21:54.920 --> 00:21:59.519
can imagine how good that would be if you could

243
00:21:59.599 --> 00:22:04.920
just chagan your head so instead of having to have

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everything in one place, change it. So if you've got

245
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the maybe you've got your head for work, so when

246
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you get home, you can just unscrew your head and

247
00:22:23.160 --> 00:22:27.079
let it put it, just let it rest on the

248
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bed and put in your put on your bed, your

249
00:22:34.519 --> 00:22:37.200
head and say your bed head. Maybe your head for

250
00:22:37.279 --> 00:22:39.920
when you sleep, or put on your head for when

251
00:22:39.920 --> 00:22:43.799
you want to just relax and watch television. A bit

252
00:22:43.880 --> 00:22:51.319
like change in your clothes, getting out of that tight

253
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dress or that suit. You know, I know, if you've

254
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got a few female friends and they say the best

255
00:22:59.319 --> 00:23:00.960
thing in the world is just when they get home

256
00:23:01.000 --> 00:23:03.559
from work or get home from what they're doing, it's

257
00:23:03.599 --> 00:23:07.480
just taking off their bra and everything just swing around.

258
00:23:08.119 --> 00:23:12.319
This is their words, not mine, like and just lands

259
00:23:12.359 --> 00:23:22.000
around in the pjs, relaxing. Now, I don't wear a

260
00:23:22.000 --> 00:23:24.759
bra that often. But no, I don't wear a bra,

261
00:23:25.079 --> 00:23:29.680
mind you I could I've got Let's not focus on

262
00:23:29.359 --> 00:23:34.359
my man boobs for now, So imagine how good it

263
00:23:34.359 --> 00:23:37.839
would be if you could just take off your head

264
00:23:38.640 --> 00:23:51.319
and let go, just let go, and that feeling of

265
00:23:51.640 --> 00:24:01.880
pressure being released, just that whatever I'm trying to I'm

266
00:24:01.920 --> 00:24:04.440
trying to think of a better sound for pressure being released.

267
00:24:04.440 --> 00:24:11.519
What's a better sounds? I mean what comes to mind

268
00:24:11.599 --> 00:24:16.359
is like a really really loud fart, But technically that

269
00:24:16.480 --> 00:24:19.160
is pressure being released. But it might not be the

270
00:24:19.160 --> 00:24:22.440
one you need, and I might not be the sound

271
00:24:22.480 --> 00:24:27.920
that you welcome. But when you take your head off

272
00:24:29.640 --> 00:24:35.680
and relax, so and also think about it, if that

273
00:24:35.920 --> 00:24:40.119
head feels a bit warm, I feel a bit overheated,

274
00:24:40.759 --> 00:24:44.440
you can just imagine taking it off and just putting

275
00:24:44.480 --> 00:24:52.880
it somewhere cool, somewhere in the shade, somewhere safe in

276
00:24:52.960 --> 00:24:56.240
the shade, so it can just cool down. Or in

277
00:24:56.240 --> 00:24:58.599
the same way, if your head feels a bit cold,

278
00:25:00.039 --> 00:25:02.000
you just put it into the sun. Put it in

279
00:25:02.039 --> 00:25:05.559
the sun, maybe on the window sill if it's a

280
00:25:05.599 --> 00:25:11.000
sunny day. Let's get the hell out of your neighbors,

281
00:25:11.240 --> 00:25:20.160
that's for sure. But that idea, because you know, as

282
00:25:20.240 --> 00:25:23.400
soon as you take your head off, whatever's going on

283
00:25:23.440 --> 00:25:26.319
in your mind, whatever going on in your face, and

284
00:25:26.400 --> 00:25:30.400
your ears, and your eyes and your jaw, your nose,

285
00:25:30.559 --> 00:25:39.559
your scalp, your mind, your brain will all just instantly disappear,

286
00:25:41.720 --> 00:25:44.680
and then he will make some weird noises in the

287
00:25:44.720 --> 00:25:50.559
background wanting my attention. That's unlike him. I wait a minute, No,

288
00:25:50.599 --> 00:25:52.759
he does it every single time I make a recording.

289
00:25:59.519 --> 00:26:03.559
So even it might seem weird, the idea of taking

290
00:26:03.559 --> 00:26:06.960
a body part off, well though, it does remind me

291
00:26:07.000 --> 00:26:11.640
a little bit of the The Invisible Man. I don't

292
00:26:11.640 --> 00:26:15.640
know if anyone watched the show. It was BlimE me.

293
00:26:18.279 --> 00:26:22.599
It was a long It was again like the seventies eighties.

294
00:26:23.839 --> 00:26:26.519
It was what's his name? That was in Sapphire and

295
00:26:26.559 --> 00:26:30.400
still he played sapphire, but it was also he was

296
00:26:30.480 --> 00:26:36.319
also in some medical dramas or police medical dramas recently,

297
00:26:36.359 --> 00:26:43.440
you know, up to recently. I forget his name. Anyway,

298
00:26:43.519 --> 00:26:49.759
he was the invisible man, and he took his body

299
00:26:49.759 --> 00:26:54.359
off like almost like clothes, so he kind of basically

300
00:26:55.039 --> 00:26:58.359
he had this synthetic skin, so he just peeled the

301
00:26:58.400 --> 00:27:06.440
skin off, almost like he was wearing hands or arms.

302
00:27:06.440 --> 00:27:08.559
They just take it off. And the last thing he

303
00:27:08.640 --> 00:27:11.680
took off with his head, but it wasn't it was

304
00:27:11.839 --> 00:27:15.519
like his face, so his head was invisible. The rest

305
00:27:15.519 --> 00:27:21.839
of his body was invisible. I did just to think,

306
00:27:21.920 --> 00:27:25.200
like why, I mean, he was a lovely I'm sure

307
00:27:25.240 --> 00:27:28.319
he's a lovely looking man anyway, But if you're going

308
00:27:28.359 --> 00:27:29.920
to do that, you might as well play around with

309
00:27:30.000 --> 00:27:33.559
what you look like, might you just like? Okay, I

310
00:27:33.559 --> 00:27:37.119
think i'll because sometimes I don't want to have long hair,

311
00:27:37.240 --> 00:27:40.640
but I don't want to grow it long. I don't

312
00:27:40.680 --> 00:27:43.559
want to wear I want to put extensions. I want

313
00:27:43.599 --> 00:27:48.079
to I don't wanly wearing other people's hair. We might

314
00:27:48.119 --> 00:27:51.799
want to have a beard, a big, massive beard, but

315
00:27:51.839 --> 00:27:53.079
you don't want to grow it. You don't want to

316
00:27:53.119 --> 00:27:57.240
go through the itchy stage. Well, maybe you've got a

317
00:27:57.279 --> 00:28:00.640
beard and you want to you want to be clean shaven.

318
00:28:01.720 --> 00:28:09.400
We want blonde hair or blue hair, or you want

319
00:28:09.440 --> 00:28:13.240
to maybe it's Halloween, you want to look like me.

320
00:28:14.200 --> 00:28:16.880
So you can just have all these different different masks,

321
00:28:16.920 --> 00:28:21.839
different faces. If he was invisible, what is it, Vinny,

322
00:28:23.279 --> 00:28:26.400
he's concerned about me because I'm talking about words or gummage.

323
00:28:27.799 --> 00:28:30.440
Why there's nothing wrong with talking about words of gummage.

324
00:28:30.480 --> 00:28:34.799
It's normal, Vinnie. It's normal. By the way, Vinnie's my

325
00:28:34.880 --> 00:28:40.440
little Jack Russell. My it's my redheaded Jack Russell.

326
00:28:41.759 --> 00:28:42.000
Three.

327
00:28:42.119 --> 00:28:46.079
It was three at the end of February. Did you

328
00:28:46.079 --> 00:28:50.640
know I'm a forty eight percent Irish. I'm telling everyone. Oh. Also,

329
00:28:53.200 --> 00:28:56.000
I do a Q and a Friday every Friday. I've

330
00:28:56.039 --> 00:28:58.680
been doing it for a year now. I can't believe it.

331
00:28:58.799 --> 00:29:02.880
Literally a year too, well, two days ago it was

332
00:29:02.920 --> 00:29:07.960
a year, but yesterday was Friday. What I've done on

333
00:29:08.000 --> 00:29:11.160
my website, jasoniland dot com. I've put at the top

334
00:29:11.960 --> 00:29:13.799
a little form you can fill in if you have

335
00:29:13.839 --> 00:29:19.200
a question and I will answer it on Friday. Okay.

336
00:29:19.880 --> 00:29:22.720
So it's just what I let you know that I

337
00:29:22.799 --> 00:29:25.000
want to try and remind people should have said it

338
00:29:25.000 --> 00:29:28.039
at the beginning of the recording, but I was so

339
00:29:28.200 --> 00:29:30.720
excited once I started talking about words of gummage. It's

340
00:29:30.720 --> 00:29:41.799
hard to shut me up. Genuinely genuine Lily, genuinely love

341
00:29:43.519 --> 00:29:50.440
love love love love love love, love, love, love love love.

342
00:29:52.000 --> 00:29:56.160
I remember the I think words were going. She used

343
00:29:56.200 --> 00:29:59.279
to be on on a Saturday morning because when I

344
00:29:59.319 --> 00:30:01.319
watched it. I probably did watch it when it was

345
00:30:01.319 --> 00:30:03.880
on first, you know, in nineteen seventy nine, because I

346
00:30:03.920 --> 00:30:08.480
had been about eight then, But I watched it throughout

347
00:30:08.519 --> 00:30:12.640
the eighties. It's something they would keep showing. It was repeated,

348
00:30:13.039 --> 00:30:15.039
which makes me wonder why they took it off in

349
00:30:15.039 --> 00:30:19.359
the first place. But maybe that's it. Maybe they thought, well,

350
00:30:20.000 --> 00:30:22.480
we'll just show repeats. People are watching the repeats, so

351
00:30:22.559 --> 00:30:25.920
why spend money making a new series if people are

352
00:30:25.920 --> 00:30:33.559
happy would have repeats. Perhaps, But I, yeah, I really

353
00:30:33.680 --> 00:30:45.039
liked it, Sonny, that's my excuse. Who played Aunt Sally? Well,

354
00:30:45.519 --> 00:30:51.359
Aunt Sally? Viddy? What you he's hassling me? Now? Aunt

355
00:30:51.480 --> 00:30:58.119
Sally was? I know who played Aunt Sally? But Eunu Stubbs,

356
00:30:59.240 --> 00:31:06.359
Una Stubby she oh she's not around anymore. Eunice Stubbs

357
00:31:06.960 --> 00:31:13.440
was so good aunt Sally. She was very similar to

358
00:31:17.119 --> 00:31:22.039
what's her name? Just reminded me of do you know

359
00:31:22.160 --> 00:31:27.519
popiult a movie in fact, also the Shining the movie

360
00:31:27.559 --> 00:31:33.880
The Shining, So pop Eye in a movie Popeye film, Okay,

361
00:31:33.960 --> 00:31:43.240
here we go, and it had Shelley Deval, So Shelley

362
00:31:43.319 --> 00:31:50.440
Deval and what's her name in this one? Very kind

363
00:31:50.480 --> 00:31:55.039
of similar characters just just in the sense of being

364
00:31:55.960 --> 00:31:59.440
I don't just reminded me Eunice Stubbs and Shelley Deval

365
00:32:01.279 --> 00:32:11.200
just like that, really slim but distinctive looking. And I

366
00:32:11.319 --> 00:32:16.880
know Shelley. Yeah, Shelley was Shelley Devell. She related to

367
00:32:17.559 --> 00:32:20.440
the other Devo. There's quite a few DeVos and there,

368
00:32:21.319 --> 00:32:29.400
but famous ones. Okay, So the idea of being able

369
00:32:29.440 --> 00:32:37.880
to just change your head. I like that idea. I

370
00:32:38.039 --> 00:32:40.799
might be the only one that likes it. I really

371
00:32:40.920 --> 00:32:43.200
might be on my own with this, but it's not

372
00:32:43.319 --> 00:32:47.880
the first time. I'm often on my own with my ideas.

373
00:32:48.880 --> 00:32:50.680
In fact, I'm always on my own with my ideas,

374
00:32:50.759 --> 00:32:53.279
but I share them whether or not they're useful or not.

375
00:32:53.519 --> 00:32:54.359
That's another thing.

376
00:32:54.440 --> 00:32:54.680
I mean.

377
00:32:54.960 --> 00:32:59.720
So anyone's guess. I've been making these recordings for nineteen

378
00:32:59.799 --> 00:33:05.920
years now and I don't get much feedback, but they's

379
00:33:05.920 --> 00:33:08.640
still being listened to, So someone out there is listening.

380
00:33:09.319 --> 00:33:13.519
I don't know who. If you are listening, thank you.

381
00:33:16.720 --> 00:33:18.880
But there is a purpose for this recording. It might

382
00:33:18.960 --> 00:33:22.079
seem like I'm just talking for the sake of it.

383
00:33:22.839 --> 00:33:25.640
That's partly true, but it might. You know, there is

384
00:33:25.720 --> 00:33:30.319
a reason, and that's for you to feel relief, to

385
00:33:30.480 --> 00:33:37.680
feel different from how you felt before. And it can

386
00:33:37.759 --> 00:33:44.640
be I quite like the idea of being surprising, you know,

387
00:33:45.000 --> 00:33:49.319
you know that that feeling like, actually I do feel different,

388
00:33:49.400 --> 00:33:53.200
but how why? Why do I feel different? I've just

389
00:33:53.359 --> 00:33:58.319
listened to this weird man on a podcast talking about

390
00:34:00.319 --> 00:34:07.240
an early, you know, nineteen seventy nine children's television show

391
00:34:08.280 --> 00:34:16.000
from England about a scarecrow who takes his head off

392
00:34:16.800 --> 00:34:24.519
and has multiple heads that he wears. Why how could

393
00:34:24.559 --> 00:34:28.719
that be useful? And when he takes a head off

394
00:34:29.199 --> 00:34:33.079
it releases the pressure and what what?

395
00:34:35.320 --> 00:34:35.360
What?

396
00:34:36.039 --> 00:34:36.239
Why?

397
00:34:36.559 --> 00:34:36.800
Why?

398
00:34:37.760 --> 00:34:46.199
But then you might be thinking, but I do feel different.

399
00:34:48.719 --> 00:34:51.400
You do feel different in that part of your body

400
00:34:51.519 --> 00:34:55.840
that you wanted to feel different, that you wanted to change,

401
00:34:56.840 --> 00:34:59.920
that part of your head that you wanted to feel

402
00:35:00.039 --> 00:35:04.360
more relaxed, calmer, and maybe your whole head. You know,

403
00:35:04.440 --> 00:35:08.280
your eyes, your your jaw, your ears, every part of

404
00:35:08.360 --> 00:35:13.599
your head feels more relaxed. And that is quite natural.

405
00:35:14.519 --> 00:35:16.280
I mean some of it. It's just cause because if

406
00:35:16.320 --> 00:35:21.199
your body relaxes, your head relaxes. If your head relaxes,

407
00:35:21.360 --> 00:35:25.679
your body relaxes also causes your mind to slow down.

408
00:35:26.719 --> 00:35:31.000
And you know, and also there's the border aspect. Hence,

409
00:35:31.239 --> 00:35:35.880
let me bore your you know, it's the bore, the

410
00:35:36.000 --> 00:35:41.559
boring part, and that can have an effect because there's

411
00:35:41.639 --> 00:35:51.360
nothing tension and stress and discomfort dislikes more than being bored.

412
00:35:52.880 --> 00:35:54.239
Because they want your attention.

413
00:35:54.920 --> 00:35:59.000
Then I'll focus on me, focus on me, focus on me.

414
00:35:59.079 --> 00:36:01.199
I'm gonna I'm not gonna to make you feel this way.

415
00:36:01.440 --> 00:36:04.880
I'm gonna give you this horrible sensation and I'm gonna

416
00:36:05.079 --> 00:36:08.039
you want you to focus on it. But then when

417
00:36:08.079 --> 00:36:14.000
you focus on me just talking blah blah blah blah blah,

418
00:36:15.159 --> 00:36:18.280
that part of your body doesn't like it because you're

419
00:36:18.360 --> 00:36:19.199
not giving it attention.

420
00:36:19.320 --> 00:36:22.159
A bit like Vinnie. I'm not comparing him to a

421
00:36:22.239 --> 00:36:25.119
horrible feeling because he's a lovely feeling. It's beautiful, little doggie,

422
00:36:28.039 --> 00:36:31.000
but he wants my attention. But eventually, when he's not

423
00:36:31.079 --> 00:36:36.519
getting it, he just goes and relaxes. He's not that bothered.

424
00:36:43.400 --> 00:36:48.639
Usually he just falls asleep at my feet because he

425
00:36:48.719 --> 00:36:57.400
gets bored listening to me. And then your mind slows

426
00:36:57.480 --> 00:37:03.639
down anyway, so that thinking about the part of your

427
00:37:03.719 --> 00:37:17.360
body subsides, think about that feeling, subsides, thinking about that

428
00:37:17.639 --> 00:37:25.119
sensation that was there before, subsidies reduces it lessons. I

429
00:37:25.199 --> 00:37:32.559
can't think any other words that mean the same thing, subsides.

430
00:37:32.599 --> 00:37:38.360
I'd like the words subsides for some reason. I think

431
00:37:38.440 --> 00:37:49.960
that's going to be my favorite word of the day. Subsides, subsides, subsides. Yeah,

432
00:37:51.239 --> 00:37:55.760
did you know that in Greek men means month? Did

433
00:37:55.800 --> 00:38:00.119
you know that? I found out the other day. It's

434
00:38:00.119 --> 00:38:04.599
the only thing I've learned this week. It might be

435
00:38:04.679 --> 00:38:07.480
the only thing I've learned all year. But for some

436
00:38:07.599 --> 00:38:12.679
reason it's stuck in my head. I didn't need to

437
00:38:12.800 --> 00:38:17.760
know that, though you probably didn't need to know. You

438
00:38:17.840 --> 00:38:20.079
may already know it. I mean, maybe you might be Greek.

439
00:38:21.000 --> 00:38:24.039
You may have already you might know the Greek language.

440
00:38:24.440 --> 00:38:29.719
You might already know about men meaning month in Greece.

441
00:38:30.880 --> 00:38:32.760
In Greek. I mean it might be Old Greek. I

442
00:38:32.800 --> 00:38:37.960
don't know if it's New Greek. I don't know if

443
00:38:37.960 --> 00:38:40.199
there's any such thing as New Greek and Old Greek

444
00:38:41.880 --> 00:38:49.519
as far as the language goes. Yeah, Greece is a language,

445
00:38:49.519 --> 00:38:51.119
Isn't that Greek is a language.

446
00:38:53.199 --> 00:38:53.280
Now.

447
00:38:53.320 --> 00:38:55.320
I'm just trying to think if it's still a language.

448
00:38:56.480 --> 00:38:58.480
I don't know. I don't really know much about it.

449
00:39:01.239 --> 00:39:05.119
I'm going to move on before start getting people contacted me.

450
00:39:05.960 --> 00:39:10.639
I live in Greek and Greece is a language, like okay, sorry,

451
00:39:11.519 --> 00:39:13.039
I just I'm ignorant.

452
00:39:13.079 --> 00:39:13.559
What do I know?

453
00:39:14.599 --> 00:39:18.519
I just found out what head was not had men

454
00:39:19.519 --> 00:39:24.039
man men? Yeah, only found out what what month means

455
00:39:24.119 --> 00:39:25.840
in Greece means head.

456
00:39:28.760 --> 00:39:28.920
Men?

457
00:39:29.679 --> 00:39:35.000
What do you keep saying head men? Month? So I

458
00:39:35.079 --> 00:39:37.920
can get in muddle up between the word ahead and

459
00:39:38.039 --> 00:39:45.079
feet and knees and like, oh, it's always like moving

460
00:39:45.199 --> 00:39:49.639
it and changing how you feel in their head, almost

461
00:39:49.719 --> 00:39:52.119
like you're not even like which where is the head?

462
00:39:52.840 --> 00:39:54.639
Because that's the thing though, is next? You imagine if

463
00:39:54.639 --> 00:39:56.280
you keep taking your head off, Let's say you took

464
00:39:56.280 --> 00:39:58.400
the one off you've got now and you put on

465
00:40:00.639 --> 00:40:06.760
meditation head. Just imagine putting on. I'm going to imagine

466
00:40:06.800 --> 00:40:10.079
it as well, just that calm head. So I'm gonna

467
00:40:10.440 --> 00:40:15.880
take the one I forgot now and I'm gonna put instantly,

468
00:40:17.519 --> 00:40:26.480
instantly in my face. I can feel calm now, you

469
00:40:26.559 --> 00:40:28.679
know I'm being honest here as well. I can feel

470
00:40:28.760 --> 00:40:33.320
my brain peace. It's like this pie. This is really weird.

471
00:40:33.400 --> 00:40:36.639
I've never done this before. So I've got my meditation

472
00:40:36.840 --> 00:40:46.000
head on the whole of my head. My eyes I

473
00:40:46.079 --> 00:40:50.480
can't even hardly even feel my eyes or my face is.

474
00:40:50.719 --> 00:40:54.360
I know it's there, and I'm talking, so I can

475
00:40:54.599 --> 00:40:58.519
feel I'm talking. I can't feel my jaw moving. Really,

476
00:41:00.920 --> 00:41:10.519
it's like it's smooth. It's all smooth and relaxed. That's

477
00:41:10.599 --> 00:41:19.039
quite nice. God, I wish someone had told me about this. Oh,

478
00:41:22.199 --> 00:41:26.400
I can actually feel It's almost like I can feel

479
00:41:26.440 --> 00:41:29.360
it in my brain. And of course the brain doesn't

480
00:41:29.440 --> 00:41:33.719
have any nerve endings or any physical sensations in the

481
00:41:33.800 --> 00:41:38.079
actual brain. So the most the biggest part of your

482
00:41:38.199 --> 00:41:44.079
head doesn't have any physical sensation whatsoever because the brain

483
00:41:44.119 --> 00:41:47.920
has no nerve endings. There's nothing there. Because that in

484
00:41:48.039 --> 00:41:50.000
my case, they actually might not be much there, but

485
00:41:50.559 --> 00:41:54.840
there is the brain so you can't actually have anything

486
00:41:56.480 --> 00:42:01.079
discomfort in that part of the head, but it just

487
00:42:01.880 --> 00:42:02.519
it feels light.

488
00:42:03.079 --> 00:42:04.039
It feels.

489
00:42:09.119 --> 00:42:12.199
I was watching a thing about well, I was listening

490
00:42:12.239 --> 00:42:15.840
to people talking about colonic irrigation the other day. I

491
00:42:15.920 --> 00:42:19.440
think it was last night of the night before, and

492
00:42:19.599 --> 00:42:21.519
you may be wondering, how on earth have I got

493
00:42:21.599 --> 00:42:28.679
to colonic irrigation after talking about the brain and having

494
00:42:28.719 --> 00:42:37.679
a meditation head on well, these people it was they

495
00:42:37.719 --> 00:42:43.559
were talking about the relief there is on the body

496
00:42:44.159 --> 00:42:48.800
after having colonic irrigation, and it releases all kind of

497
00:42:50.440 --> 00:42:55.239
waste and stuff and actually helps to purify, I don't know,

498
00:42:56.440 --> 00:43:05.440
detox and relax the body even more, and the mind

499
00:43:05.480 --> 00:43:07.559
as well, and the brain and the body, you know,

500
00:43:07.760 --> 00:43:11.800
the head. And I'm just thinking that this is almost

501
00:43:11.960 --> 00:43:17.840
like a detox, an instant detox of your head.

502
00:43:19.480 --> 00:43:19.920
By just.

503
00:43:21.679 --> 00:43:29.679
Wearing the meditation head for a short time. I'm gonna guess, really,

504
00:43:29.760 --> 00:43:31.679
it's up to you how long you wear it for.

505
00:43:37.159 --> 00:43:55.400
This feels nice. BlimE me. I'm just waiting this the

506
00:43:55.599 --> 00:43:58.920
feelings in their head start to trickle down into the

507
00:43:59.000 --> 00:44:04.880
other parts of my body, because yeah, at the moment,

508
00:44:05.079 --> 00:44:07.360
my head feels way better than the rest of my body.

509
00:44:07.840 --> 00:44:16.280
But it's now starting to spread that feeling of I

510
00:44:16.360 --> 00:44:22.039
don't know what to call it, maybe pleasure even, but

511
00:44:22.119 --> 00:44:37.159
it's definitely looseness. It's the opposite to pressure. Floppy maybe.

512
00:44:39.559 --> 00:44:43.360
Although I'm very immature and I say the word floppy

513
00:44:43.400 --> 00:44:47.320
in it kind of makes me smile for some reason.

514
00:44:48.440 --> 00:44:57.039
Floppy floppy. It's weird, just a weird word, isn't it. Floppy.

515
00:45:03.840 --> 00:45:09.440
When I'm fifty four years old, I'm still amused by

516
00:45:09.519 --> 00:45:16.239
the word floppy. Maybe it hits saying it out loud, floppy,

517
00:45:16.360 --> 00:45:19.320
and the more I say it, the more it just

518
00:45:19.400 --> 00:45:32.840
seems like a ridiculous word. Floppy floppy. Yeah, it's weird, strange,

519
00:45:39.000 --> 00:45:46.360
that's nice. It's a nice feeling because I you know,

520
00:45:46.440 --> 00:45:48.280
when I talk about stuff, I like to test it

521
00:45:48.360 --> 00:45:53.039
out myself. We're all different, but this is how I'm

522
00:45:53.119 --> 00:46:03.880
feeling sometimes, as I get the sense from when someone's

523
00:46:03.960 --> 00:46:08.599
listening to me. If I sat here saying, oh, and

524
00:46:09.119 --> 00:46:14.800
now you're going to relax your eyes, and you're going

525
00:46:14.880 --> 00:46:22.599
to notice that your eyes become heavier, and the more

526
00:46:22.639 --> 00:46:26.719
relaxed your eyes become, the more relaxed your jaw becomes.

527
00:46:26.880 --> 00:46:30.960
And if I start saying stuff like that, and all

528
00:46:31.079 --> 00:46:37.719
attension and pressure just it's released through the top of

529
00:46:37.800 --> 00:46:47.599
your head just floats away like clouds on a windy day.

530
00:46:50.239 --> 00:46:52.280
So if I was to say stuff like that, but

531
00:46:52.400 --> 00:46:55.320
the whole time all I was doing was sitting here

532
00:46:56.440 --> 00:47:01.320
knitting a jumper for an elephant, you know, completely like

533
00:47:01.519 --> 00:47:06.119
not engaged in what I'm actually talking about. I kind

534
00:47:06.159 --> 00:47:08.320
of get a sense that, Well, first of you'd probably

535
00:47:08.320 --> 00:47:12.800
hear the knitt needles clicking together, and secondly, it'd be

536
00:47:12.920 --> 00:47:17.800
one putting the longest recording in history because I don't

537
00:47:17.840 --> 00:47:19.360
know if you know anything about knitting, but.

538
00:47:21.000 --> 00:47:21.639
Or do do?

539
00:47:21.840 --> 00:47:26.079
Even if just a baby elephant, it would take ages

540
00:47:28.039 --> 00:47:36.199
because it's the problem is the proportions, and you have

541
00:47:36.320 --> 00:47:39.920
to kind of decide, well, do you want to include

542
00:47:39.920 --> 00:47:45.679
a hood? Do you want to have do you want

543
00:47:45.719 --> 00:47:49.159
to include it like being like a onesie that also

544
00:47:49.440 --> 00:47:53.320
goes all the way down, it's its legs in its arms,

545
00:47:56.199 --> 00:47:58.239
What about the tail? Maybe make a hold of the

546
00:47:58.320 --> 00:47:59.760
tail or do you want to cover the tail up?

547
00:48:03.519 --> 00:48:05.920
But that would be a bit restricted, wouldn't it. You know,

548
00:48:06.000 --> 00:48:11.880
I'm sure I think if I was an elephant, I

549
00:48:11.880 --> 00:48:13.800
would want my tail to be able to be free,

550
00:48:14.639 --> 00:48:18.679
to just wiggle about, or to be floppy if it

551
00:48:18.760 --> 00:48:26.320
wants to be floppy. So there'd be quite a lot

552
00:48:26.360 --> 00:48:36.800
of thought involved in knitting that elephants jumper or onesie.

553
00:48:39.239 --> 00:48:42.559
Do I make little booties well obviously not little booties,

554
00:48:42.599 --> 00:48:49.639
but booties for the elephant? And then what color do

555
00:48:49.760 --> 00:48:53.760
I do? Because there's no way of knowing if there's

556
00:48:53.760 --> 00:48:56.000
something you need to if you're ever gonna, if you're

557
00:48:56.199 --> 00:49:02.360
ever in this position, and you're going to it an

558
00:49:02.440 --> 00:49:09.159
item of clothing for any animal. Really they're not just

559
00:49:09.599 --> 00:49:14.320
just elephants. But there's a degree of consideration I think

560
00:49:14.480 --> 00:49:20.239
required go and ask them because they might not want

561
00:49:20.280 --> 00:49:23.800
the jumper. And that's a lot of work, and it's

562
00:49:23.840 --> 00:49:28.119
also a little bit embarrassing. You know, you travel all

563
00:49:28.159 --> 00:49:34.679
the way to the jungle in another country to give,

564
00:49:36.039 --> 00:49:39.599
or a forest or whatever, a desert, I don't know what.

565
00:49:39.719 --> 00:49:42.719
It depends what animal it is, doesn't it the rainforest?

566
00:49:44.000 --> 00:49:47.719
And you spend months tracking down the animal just so

567
00:49:47.840 --> 00:49:55.159
you can present this gift. And if it doesn't like it,

568
00:49:56.519 --> 00:50:01.639
or if the color is wrong or is like because

569
00:50:01.639 --> 00:50:06.920
imagine your hand over the gift to a monkey and

570
00:50:07.039 --> 00:50:10.960
the monkey says yeah, but if you it's hot enough already,

571
00:50:11.000 --> 00:50:15.039
I've got fur. I don't actually need fur. It's too

572
00:50:15.119 --> 00:50:17.679
hot for fur. Why am I going to wear a

573
00:50:17.840 --> 00:50:23.880
cardigan on top of that? And that could be embarrassing

574
00:50:23.920 --> 00:50:27.039
in front of all the other monkeys. If that could

575
00:50:27.039 --> 00:50:29.920
embarrass the monkey himself, and he might not like it,

576
00:50:30.000 --> 00:50:34.079
he might not take it very well. And the last

577
00:50:34.119 --> 00:50:37.599
two you want to do is upset a monkey, because

578
00:50:37.639 --> 00:50:41.920
you know what, they never forgive you. You'll be lucky

579
00:50:42.039 --> 00:50:44.559
to ever get another Christmas card or Birthday card from

580
00:50:44.639 --> 00:50:53.480
that monkey again. After that, they may reluctantly turn up

581
00:50:53.519 --> 00:50:56.400
at your wedding, you know, because you're an old friend

582
00:50:56.840 --> 00:51:00.320
known him for a long time, like, okay, well I'll

583
00:51:00.320 --> 00:51:05.320
better turn up for the wedding. But other than that,

584
00:51:06.360 --> 00:51:09.320
you'd have to work quite hard to get back that trust.

585
00:51:15.440 --> 00:51:17.199
You don't have to promise never to do anything like

586
00:51:17.280 --> 00:51:21.519
that again, even though in the back of your mind

587
00:51:21.559 --> 00:51:26.159
you're thinking, well, you just didn't like the color of

588
00:51:26.239 --> 00:51:29.360
the jumper, or if I did a different color, I

589
00:51:29.519 --> 00:51:32.840
just do a different color. That'd be fine. We'll just

590
00:51:32.920 --> 00:51:35.440
bring it when it's winter. You'll like it in the winter.

591
00:51:38.840 --> 00:51:41.719
But maybe it's you should listen. Maybe I don't know.

592
00:51:46.480 --> 00:51:49.079
So with all that being said, that that if I'm

593
00:51:49.119 --> 00:51:52.800
thinking about stuff like that, I might not be in tune.

594
00:51:55.679 --> 00:51:56.760
With you.

595
00:51:57.400 --> 00:52:04.760
It's listening to me when I'm so when I'm thinking

596
00:52:05.239 --> 00:52:09.760
and I'm focusing on how nice it feels on back

597
00:52:09.840 --> 00:52:13.599
there again. Well, this is nice with that meditation head

598
00:52:13.679 --> 00:52:22.199
on which I am right now, that tingly feeling comfort.

599
00:52:33.840 --> 00:52:37.599
So I almost feel like with my voice I can

600
00:52:37.760 --> 00:52:44.760
spread that feeling to you who's listening right now, so

601
00:52:44.960 --> 00:52:48.639
that your head also feels the same, and it's almost

602
00:52:48.760 --> 00:52:57.679
like that connection, energetic connection. However weird that might sound,

603
00:53:00.440 --> 00:53:21.960
but we will know energy is real. Ah, I do

604
00:53:22.239 --> 00:53:26.400
like this meditation head. I mean there's part of me,

605
00:53:26.519 --> 00:53:32.800
to be honest, thinking this could be a shortcut. I

606
00:53:32.840 --> 00:53:35.719
could just, you know, take my old head off, put

607
00:53:35.800 --> 00:53:43.559
me meditation head on. Instantly feel more relaxed, Instantly feel calmer,

608
00:53:47.519 --> 00:53:51.400
Instantly let go of that pressure that was there before.

609
00:53:55.880 --> 00:54:04.159
You're instantly more peaceful. I'm wondering if I can get

610
00:54:04.199 --> 00:54:07.559
away with saying the word instantly a few more times,

611
00:54:07.800 --> 00:54:10.239
or perhaps I should just leave it there before you

612
00:54:10.320 --> 00:54:16.199
start noticing. Now I'm thinking I wish I had mentioned

613
00:54:16.239 --> 00:54:20.079
it because you might not have noticed it if I

614
00:54:20.119 --> 00:54:27.199
hadn't mentioned it. I'd said the words so many times.

615
00:54:28.119 --> 00:54:42.679
I'm going I say quite a few words subsiding, floppy.

616
00:54:44.920 --> 00:54:46.719
So there's been a few words of the day they've

617
00:54:46.760 --> 00:54:50.400
come up. I'm not sure which I mean. I thought

618
00:54:50.519 --> 00:54:52.719
subsiding would be a good word for the day, but

619
00:54:52.880 --> 00:55:03.280
maybe floppy floppy subsiding, subside side and floppy. No, you

620
00:55:03.360 --> 00:55:17.719
don't really go together, do they. Maybe we can play

621
00:55:17.760 --> 00:55:22.480
around with heads. Maybe if you find a gratitude head.

622
00:55:23.159 --> 00:55:26.760
Maybe it's a head just for gratitude where you feel

623
00:55:26.800 --> 00:55:31.519
grateful for what you've got. So take off the meditation

624
00:55:31.719 --> 00:55:38.039
head and I just put on in your mind, put

625
00:55:38.119 --> 00:55:53.480
on the gratitude head. Okay, hmm. It's kind of strange

626
00:55:53.559 --> 00:55:56.000
to look. I'm not I've got my eyes closed, but.

627
00:55:57.840 --> 00:55:58.559
To think.

628
00:56:00.880 --> 00:56:06.760
With gratitude, like what am I grateful for? And a

629
00:56:06.840 --> 00:56:10.440
weird thing about it instead of tying to think of

630
00:56:10.559 --> 00:56:15.679
things I'm grateful for. With this gratitude head on, I'm

631
00:56:15.760 --> 00:56:22.519
kind of grateful for everything. I'm just grateful. That's a

632
00:56:22.679 --> 00:56:23.280
nice feeling.

633
00:56:23.360 --> 00:56:23.760
I like that.

634
00:56:26.639 --> 00:56:36.639
Ah, You're just grateful for life, for whatever, without needing

635
00:56:36.760 --> 00:56:44.719
to be specific. That's a very positive head.

636
00:56:44.760 --> 00:56:45.280
I like that.

637
00:56:48.159 --> 00:56:48.559
M hm.

638
00:56:58.519 --> 00:56:59.840
Oh yeah, it's nice.

639
00:57:00.039 --> 00:57:00.239
Yah.

640
00:57:05.800 --> 00:57:12.559
Also, what I've noticed is sort of still kept some

641
00:57:12.719 --> 00:57:15.480
of those feelings maybe when they moved to my body,

642
00:57:15.920 --> 00:57:24.840
the feelings of meditation, calmness, relaxation. It's like a crossover.

643
00:57:30.280 --> 00:57:30.679
Mm hmm.

644
00:57:32.480 --> 00:57:34.320
So I'm going to put the meditation one on again

645
00:57:34.400 --> 00:57:41.599
to take this one off. Put the meditation one on again. Okay,

646
00:57:52.360 --> 00:58:03.840
that's very relaxed. H yeah, that's nice.

647
00:58:03.920 --> 00:58:20.119
I like this. Ah.

648
00:58:35.760 --> 00:58:38.800
So what you can do is you can mix and match,

649
00:58:38.960 --> 00:58:42.880
but you know something else you can do a little

650
00:58:42.920 --> 00:58:48.599
bit like we're talking about the invisible man earlier, where

651
00:58:48.639 --> 00:58:52.199
he could but he was invisible, so he put a

652
00:58:52.360 --> 00:58:56.199
mask on his face, but it looked like human. So

653
00:58:56.320 --> 00:58:58.559
what you can do is you can take the meditation

654
00:58:59.280 --> 00:59:04.599
head off, put your normal head back on. But then

655
00:59:04.679 --> 00:59:14.079
to decide of you, you can just imagine putting that

656
00:59:14.280 --> 00:59:26.360
meditation mask over your head to instantly calm your head,

657
00:59:27.880 --> 00:59:35.599
your mind so that you feel relaxed and loose and peaceful,

658
00:59:43.599 --> 00:59:51.159
and it becomes part of you, that looseness, that peacefulness.

659
00:59:59.320 --> 00:59:59.880
That's nice.

660
01:00:00.039 --> 01:00:00.440
I like that.

661
01:00:09.559 --> 01:00:12.760
And you can play around with these heads, play around

662
01:00:13.079 --> 01:00:17.199
with the idea. Let me know how you get on.

663
01:00:20.719 --> 01:00:23.760
And before I bring this record into an end, notice

664
01:00:24.800 --> 01:00:27.840
what number you are now from zero to ten. Knows

665
01:00:27.920 --> 01:00:33.280
how much has gone down, how much has changed, and

666
01:00:33.400 --> 01:00:35.440
maybe how surprised you are.

667
01:00:42.320 --> 01:00:42.480
Now.

668
01:00:47.800 --> 01:00:52.440
Thank you for listening. Remember to be kind to yourself,

669
01:00:52.559 --> 01:00:56.480
because you do deserve to be happy and be gentle

670
01:00:56.559 --> 01:01:04.960
with yourself. You deserve to feel safe lots of love

671
01:01:08.880 --> 01:01:29.199
by relax in a more deep and meaningful way, maybe

672
01:01:29.480 --> 01:01:34.480
in a way that can not just allow you to

673
01:01:34.800 --> 01:01:45.639
feel calmer now and throughout the time we spend together here,

674
01:01:47.840 --> 01:01:53.519
not just relaxed at the end of the recording when

675
01:01:53.559 --> 01:01:59.960
it's finished and you can enjoy that sense of comfort,

676
01:02:00.000 --> 01:02:14.760
furt and peace, but also I think it would be

677
01:02:14.960 --> 01:02:31.159
nice to have those feelings of relaxation continue for longer

678
01:02:34.840 --> 01:02:44.639
after the recording has ended, so that you can still

679
01:02:45.360 --> 01:02:55.199
benefit from listening to my voice, maybe in a few

680
01:02:55.280 --> 01:03:11.039
hours time, perhaps tomorrow, and then by listening regularly, especially

681
01:03:11.079 --> 01:03:15.599
if you find like some people do and myself as well,

682
01:03:15.760 --> 01:03:22.679
I sometimes I find one particular recording that really resonates

683
01:03:22.800 --> 01:03:29.119
with me, and I just listen to it over and

684
01:03:29.239 --> 01:03:42.559
over again every morning, every evening. There was this recording

685
01:03:42.880 --> 01:03:49.159
from We're Going back to about nineteen ninety nine. It

686
01:03:49.320 --> 01:03:54.440
was it wasn't hypnosis, but it was a guided visualizations.

687
01:03:54.559 --> 01:04:01.519
It kind of was hypnosis, really, and I managed to

688
01:04:01.599 --> 01:04:05.079
find it again and it still has the same effect

689
01:04:05.639 --> 01:04:14.800
on me. And part of it was the person's voice

690
01:04:17.679 --> 01:04:27.840
relaxed me, just felt so peaceful, and I'd look forward

691
01:04:28.320 --> 01:04:34.960
to listening to her in the morning and in the evening.

692
01:04:41.400 --> 01:04:50.360
And I knew before even pressing the play button that

693
01:04:50.760 --> 01:04:55.119
since I've done that, pressed the play button. This was

694
01:04:55.519 --> 01:05:06.480
in the days of CD players pressed the play button.

695
01:05:09.920 --> 01:05:12.679
If fact, it might have even been a tape tape recorder.

696
01:05:14.000 --> 01:05:22.360
I'd lie down on the bed and then even without

697
01:05:22.960 --> 01:05:35.880
necessarily listening to her words because I had them memorized. Really,

698
01:05:40.599 --> 01:05:46.400
it was as if my body knew exactly what to do,

699
01:05:51.360 --> 01:06:13.039
and the muscles just almost went into automatic relaxation, and

700
01:06:13.320 --> 01:06:18.320
I remember my mind would slow down.

701
01:06:24.000 --> 01:06:24.159
Now.

702
01:06:26.360 --> 01:06:33.000
Now I was listening to this recording in the early

703
01:06:33.159 --> 01:06:40.960
days of learning hypnosis, and long before I ever made

704
01:06:41.519 --> 01:06:48.840
any videos or audio recordings myself, because I didn't start

705
01:06:48.920 --> 01:07:02.639
doing that till two thousand and six, I knew, I

706
01:07:02.800 --> 01:07:16.199
knew how helpful I found being able to just let go,

707
01:07:19.320 --> 01:07:24.639
to have that trust in the person that I'm listening to,

708
01:07:32.360 --> 01:07:39.119
knowing that it's going to be just as relaxing, if

709
01:07:40.519 --> 01:07:49.880
not more so. Each time you hear my voice, you

710
01:07:50.000 --> 01:08:01.519
may feel the same. Some people have been listening to

711
01:08:01.679 --> 01:08:15.519
me for over a decade, maybe not solidly, obviously not

712
01:08:15.639 --> 01:08:21.880
twenty four hours a day, but maybe people come back.

713
01:08:23.760 --> 01:08:37.600
Some people maybe listen every day. And something that I

714
01:08:38.880 --> 01:08:54.840
do which you may not realize by listening is when

715
01:08:55.159 --> 01:09:10.600
I record these recordings now, for example, I also am

716
01:09:10.920 --> 01:09:21.760
affected by the words that I say. So if I

717
01:09:24.760 --> 01:09:32.079
set you focus on your feet, notice your feet relaxing,

718
01:09:35.600 --> 01:09:43.279
I will be focusing on my feet. I will be

719
01:09:43.600 --> 01:10:00.840
noticing my feet relaxing. If I they're to focus on

720
01:10:00.960 --> 01:10:08.680
your hands, and maybe notice the difference between each hand.

721
01:10:12.840 --> 01:10:19.560
Perhaps notice the the air in the room, the temperature

722
01:10:19.680 --> 01:10:31.520
of the room. On the backs of your hands. You

723
01:10:31.640 --> 01:10:35.640
may start to notice what almost feels like a very

724
01:10:35.880 --> 01:10:44.199
light breeze, even though there may not be any type

725
01:10:44.239 --> 01:10:57.079
of breeze at all where you are right now. And

726
01:10:57.239 --> 01:11:08.439
as you become aware of your hands, I'm also aware

727
01:11:11.119 --> 01:11:19.680
of how relaxed my hands are feeling.

728
01:11:21.119 --> 01:11:21.319
Now.

729
01:11:36.119 --> 01:11:41.920
And when it comes to potentially drifting off to sleep,

730
01:11:43.039 --> 01:11:55.600
which may be the reason you're listening. I also feel

731
01:11:55.800 --> 01:12:10.000
drowsy when I make these recordings. I also notice my

732
01:12:10.319 --> 01:12:26.560
mind drifting. In fact, at times I've actually fallen asleep

733
01:12:32.199 --> 01:12:46.640
without even noticing, and then I carry on talking. It's

734
01:12:46.760 --> 01:12:55.720
only where I listen back to do the editing, I

735
01:12:55.920 --> 01:13:05.119
hear snoring, and I think I don't remember snoring. I

736
01:13:05.199 --> 01:13:16.079
remember talking. This snoring was a pig turned up. That's

737
01:13:16.119 --> 01:13:23.560
why I sound like when I snare and I get

738
01:13:23.640 --> 01:13:37.560
really into the whole experience. I don't know how you feel.

739
01:13:43.840 --> 01:13:50.399
How relaxed do you feel in your feet, How relaxed

740
01:13:54.199 --> 01:14:15.319
you feel in your hands. I have noticed more and

741
01:14:15.520 --> 01:14:34.359
more that the more relaxed, deeper level of comfort you feel,

742
01:14:38.079 --> 01:14:54.199
the easier your breathing becomes. It's almost like that additional

743
01:14:57.399 --> 01:15:18.319
muscle relaxation. So this allows you the breve easier without

744
01:15:19.840 --> 01:15:40.479
necessarily focusing on your breath. However, being able to notice

745
01:15:51.159 --> 01:16:20.840
the ease in which you breathe so naturally, you breathe

746
01:16:21.479 --> 01:17:05.159
so very easily and smoothly. Whenever I imagine my breathing improving,

747
01:17:10.880 --> 01:17:24.159
When I've got my eyes closed, I tend to visualize

748
01:17:26.319 --> 01:17:40.680
a beautiful field with trees and flowers producing all that

749
01:17:42.760 --> 01:18:15.520
life giving oxygen. It feels nice to, if nothing else,

750
01:18:18.760 --> 01:18:52.840
just taking some time away from everything, enjoying that feeling

751
01:18:53.239 --> 01:19:43.720
of peace, serenity with a joyful heart. Time seems to

752
01:19:44.039 --> 01:20:19.119
just drip by, so very slowly, relaxed, so deeply, peaceful,

753
01:20:29.039 --> 01:21:11.840
completely unattached to any thoughts whatsoever in this moment, completely free,

754
01:21:38.319 --> 01:22:29.680
noticing that your mind has slowed down. Slowed down because

755
01:22:29.880 --> 01:22:58.439
nothing really requires your attention. You can enjoy the physical

756
01:22:58.800 --> 01:23:09.720
sensation y of allowing the stress to rip out of

757
01:23:09.880 --> 01:23:29.880
your body, to appear out of every part of your body,

758
01:23:39.880 --> 01:24:13.680
and being released from your brain in your mind slowly

759
01:24:18.319 --> 01:25:04.000
but surely, the muscles se lex relax so very deeply,

760
01:25:13.840 --> 01:25:44.800
relacs so deeply, and the feelings, the pleasant feelings in

761
01:25:44.960 --> 01:26:09.439
your arms and shoulders, deepening each part of your body

762
01:26:12.760 --> 01:26:51.119
further and deeper and deeper. Noticing the feelings in the

763
01:26:51.239 --> 01:27:53.279
back of your neck, feelings in your wrists, muscles in

764
01:27:53.560 --> 01:28:47.760
front of your body. I also feeling peaceful deeply. There's

765
01:28:47.800 --> 01:29:29.079
a sense of peace spreads through your very core. Even

766
01:29:29.359 --> 01:29:56.239
when you focus on your mind, your mind becomes bef

767
01:29:56.439 --> 01:31:18.439
and slower. Heeven deep relaxing, so very slow, his stomach.

768
01:31:32.560 --> 01:31:34.600
He's for in's stomach.

769
01:31:56.720 --> 01:31:57.359
You're back.

770
01:32:02.840 --> 01:32:31.680
Notice Notice how relaxed you'd now fear in the hole

771
01:32:32.000 --> 01:33:04.800
of your back. Your spy from your brain all the

772
01:33:04.920 --> 01:33:13.600
way down the middle of your back, sending and receiving

773
01:33:16.039 --> 01:33:47.920
millions of messages every day, deep comfort, increasing deeply relaxed,

774
01:34:18.000 --> 01:34:52.600
your knees, les, spreading those signals down a spine or

775
01:34:52.760 --> 01:35:16.119
cord into air, every part your body, m your shins

776
01:35:16.319 --> 01:36:07.039
and your calf muscles. We're outbursts. Feelings of peace and

777
01:36:07.239 --> 01:36:25.279
tranquility spreading through your body, tips of your toes, to

778
01:36:25.399 --> 01:36:37.439
your eyes, your fingers, all the way to your lower back.

779
01:36:49.239 --> 01:37:52.359
Letting go, reatting peace, drifting mind just warmed in away,

780
01:38:01.840 --> 01:38:43.520
happy to let go, let go completely, let go, so tranquil,

781
01:39:07.720 --> 01:39:44.960
the whole body, enjoying a sensor letting go, he even

782
01:39:45.159 --> 01:41:47.760
more pece, enjoy the space, this space of peace and safety,

783
01:42:10.600 --> 01:44:13.119
so fury relaxed, lessing God. Maybe we can just focus

784
01:44:13.560 --> 01:44:22.239
on the different parts of your body, just to notice

785
01:44:48.279 --> 01:45:50.680
your forehead and your eyes mutual, So Louise, noticing in

786
01:45:50.800 --> 01:47:26.039
the sense of complete freedom, absolute freedom, presing peace, for energy,

787
01:47:58.920 --> 01:49:11.119
peace to breeze, so much easier. Les you may have

788
01:49:14.720 --> 01:50:15.680
or may not have noticed your mind drifting moveingly, even

789
01:50:16.000 --> 01:50:41.359
more deeply in the direction of total blissful pace, blissful.

790
01:50:40.880 --> 01:51:59.520
Pace, raft out to pace.

791
01:52:24.239 --> 01:53:11.079
Come, sir, calm, let him go peace with mind.

792
01:53:20.359 --> 01:53:54.840
Relaxed forty, sir, relaxed, so relaxed.

793
01:54:19.319 --> 01:54:46.159
Your body feels almost invisible, so very relaxed. I'm peaceful,

794
01:54:52.520 --> 01:55:54.119
so peaceful, relies liquor, so peaceful, so fair, fair peace.

795
01:56:00.239 --> 01:56:06.439
And you could start to notice that you are feeling

796
01:56:06.840 --> 01:56:18.079
more relaxed, even though I've not purposely focused your mind

797
01:56:19.039 --> 01:56:26.600
upon that sense of physical comfort that is growing within

798
01:56:26.720 --> 01:56:35.840
you throughout your body, and your mind starts to slow down,

799
01:56:40.800 --> 01:56:47.960
And that could be almost in recognition of I guess

800
01:56:48.399 --> 01:57:00.880
my speech not being particularly fast, and things just generally

801
01:57:02.560 --> 01:57:13.600
feel calmer. Just by listening to my voice, you give

802
01:57:13.640 --> 01:57:20.560
yourself an opportunity to take a break from the day,

803
01:57:22.720 --> 01:57:30.199
take a break from your life as it is, and

804
01:57:30.359 --> 01:57:38.079
to give yourself a rest, giving yourself permission to take

805
01:57:38.199 --> 01:57:43.720
some time off, and to allow your body to relax

806
01:57:45.439 --> 01:57:53.359
and allow your mind to slow down, which in turn

807
01:57:56.000 --> 01:58:01.000
releases the tension, any stress is that you had in

808
01:58:01.119 --> 01:58:10.920
your body. It's almost as if the parts of your

809
01:58:10.960 --> 01:58:23.000
body just open up allowing the negativity out and at

810
01:58:23.039 --> 01:58:31.279
the same time replacing that negativity with positive heathing energy,

811
01:58:34.399 --> 01:58:39.000
which then fills your body up and your mind to

812
01:58:40.640 --> 01:58:58.960
also starts to appreciate those feelings of increasing confidence and

813
01:58:59.079 --> 01:59:16.159
almost uplifting feeling, positive healing, an energy that spreads through

814
01:59:16.279 --> 01:59:26.920
your body like a wave of comfort. And all this

815
01:59:27.279 --> 01:59:39.319
comes from just allowing yourself a few minutes, maybe half

816
01:59:39.359 --> 01:59:43.199
an hour, however long you want it to be, to

817
01:59:43.520 --> 01:59:57.359
just rest and allow your mind and your body to

818
01:59:57.479 --> 02:00:14.079
almost reset itself to the settings of comfort and relaxation, calmness,

819
02:00:18.359 --> 02:00:27.720
which allows more room for feelings of pleasure and happiness

820
02:00:31.760 --> 02:00:40.560
to move around your body and into your mind, almost

821
02:00:41.399 --> 02:00:45.960
as if your mind and your body are sinking together,

822
02:00:50.239 --> 02:00:59.880
almost mirroring each other with that growing positivity and calmness,

823
02:01:05.000 --> 02:01:12.199
And it feels nice. It really does feel nice to

824
02:01:12.439 --> 02:01:18.079
know that you are the one that has allowed yourself

825
02:01:21.560 --> 02:01:33.760
to feel more comfort and to experience more of this

826
02:01:35.600 --> 02:01:50.760
deep relaxation spreading throughout your body. And as I focus

827
02:01:52.319 --> 02:01:58.079
on each part of your body, you can notice that

828
02:01:58.279 --> 02:02:12.800
that part becomes even more relaxed just by focusing on it.

829
02:02:15.359 --> 02:02:25.000
It becomes even more calm and comfortable just by focusing,

830
02:02:29.039 --> 02:02:34.800
and as I move down your body, starting at your head,

831
02:02:37.520 --> 02:02:44.239
the parts that you've already focused on will continue to

832
02:02:44.399 --> 02:02:52.039
relax deeply, and those parts that we've not yet focused

833
02:02:52.119 --> 02:03:05.439
on were just automatically release any remain intention in anticipation

834
02:03:05.880 --> 02:03:18.880
of even more comfort about to come. Now, I'm going

835
02:03:18.960 --> 02:03:25.880
to start by focusing on your forehead. Just being aware

836
02:03:26.199 --> 02:03:34.800
of the feelings of your forehead and any background sounds

837
02:03:36.560 --> 02:03:41.399
like mister Herbert the Pigeon can just allow you to

838
02:03:41.600 --> 02:03:48.840
feel even more relaxed. Just means you're in the moment.

839
02:03:51.960 --> 02:03:57.319
This isn't this isn't a sterile environment. This is the world.

840
02:04:00.760 --> 02:04:06.840
I live in the countryside, so there's lots of nature

841
02:04:07.319 --> 02:04:17.840
sounds around. So as you focus on your forehead, just

842
02:04:18.119 --> 02:04:25.880
notice how it becomes even more relaxed as you focus

843
02:04:28.199 --> 02:04:32.680
only on my voice and that part of your body.

844
02:04:37.840 --> 02:04:46.119
Moving down to your eyes, focusing on your eyes, noticing

845
02:04:48.600 --> 02:04:58.319
how your eyelids feel so heavy yet so light at

846
02:04:58.359 --> 02:05:04.800
the same time, and all the muscles around your eyes

847
02:05:05.079 --> 02:05:19.479
relaxing completely. Moving your focus down to your mouth, your lips,

848
02:05:19.960 --> 02:05:26.319
your tongue, your teeth, and your gumbs in the whole

849
02:05:26.560 --> 02:05:41.119
of your mouth relaxing, calm, and loose, as you focus

850
02:05:41.359 --> 02:05:48.880
now on your jaw, not just the part of your

851
02:05:49.000 --> 02:05:53.479
jaw near your mouth and your chin, but all the

852
02:05:53.560 --> 02:05:57.960
way up the side of your face to your ears,

853
02:06:00.199 --> 02:06:11.920
the hole of your jaw feeding more relaxed.

854
02:06:15.359 --> 02:06:16.079
And calm.

855
02:06:24.279 --> 02:06:33.319
Focusing on your neck, the front of your neck and

856
02:06:33.479 --> 02:06:46.479
your throat relaxing and loose and calm. The sides of

857
02:06:46.600 --> 02:06:51.840
your neck, the right and left side of your neck

858
02:06:54.800 --> 02:06:56.119
relax and.

859
02:06:57.640 --> 02:07:02.760
Loose and calm.

860
02:07:09.119 --> 02:07:15.600
And now the back of your neck. Focus in on

861
02:07:15.760 --> 02:07:25.640
the back of your neck, letting go of any tension

862
02:07:26.479 --> 02:07:35.199
that may have been there before, and enjoying that sense

863
02:07:35.520 --> 02:07:47.079
of increasing comfort and release that you can experience in

864
02:07:47.199 --> 02:07:59.079
the back of your neck. Moving down your back and

865
02:07:59.239 --> 02:08:04.079
moving a side of your spine right from the top

866
02:08:04.159 --> 02:08:09.680
of your back all the way down to the bottom

867
02:08:09.800 --> 02:08:26.800
of your back, down to your lower back. And as

868
02:08:26.840 --> 02:08:34.279
you move up and down your spine, you can feel

869
02:08:34.399 --> 02:08:42.159
the muscles either side of your spine relaxing even more.

870
02:08:49.680 --> 02:08:56.399
And as those muscles relax, that sense of comfort starts

871
02:08:56.520 --> 02:09:06.600
to spread outwards from your spine into both sides of

872
02:09:06.720 --> 02:09:13.720
your back, the top of your back, the middle and

873
02:09:13.880 --> 02:09:23.319
your lower back. And as you scan gently and slowly

874
02:09:24.560 --> 02:09:29.840
up and down your back. There's the muscles in the

875
02:09:29.960 --> 02:09:39.760
top of your back relax and become looser. The muscles

876
02:09:39.960 --> 02:09:45.560
in the middle of your back also seem to just

877
02:09:46.000 --> 02:10:00.479
almost divide from each other, separating and almost melting. And

878
02:10:00.720 --> 02:10:06.760
in your lower back it seems to be an extra

879
02:10:07.000 --> 02:10:23.159
special feeling of comfort that spreads into your hips. Sit

880
02:10:23.279 --> 02:10:31.359
down your lower back, into your hips, into the area

881
02:10:31.439 --> 02:10:40.000
where your cosicks are, and into your buttocks, and all

882
02:10:40.000 --> 02:10:49.279
those muscles that spread from your lower back into your

883
02:10:49.399 --> 02:11:02.600
hip area start to melt, star to really let go.

884
02:11:09.159 --> 02:11:14.159
I don't even nowhere about to focus on your shoulders.

885
02:11:15.920 --> 02:11:22.920
Your back and your spine will continue to let go,

886
02:11:26.000 --> 02:11:41.600
continue to relax so calmly. And as you focus on

887
02:11:41.720 --> 02:11:54.640
your shoulders, you may notice that they're already feeling really loose,

888
02:11:59.680 --> 02:12:25.880
all already feeding calm and feeding those muscles. Then move

889
02:12:26.279 --> 02:12:42.119
from your neck into your shoulders. Feel so soft and gentle,

890
02:12:46.199 --> 02:13:07.840
so smooth and calm, and the feeling in your shoulders

891
02:13:15.159 --> 02:13:22.560
seens to spread deep into your shoulders, that sense of

892
02:13:22.760 --> 02:13:35.199
relaxation not just traveling deeply into your muscles, but also

893
02:13:35.600 --> 02:13:49.079
relaxing the bones and moving all away to underneath your arms.

894
02:13:51.920 --> 02:13:57.880
Relaxing that whole area between the tops of your shoulders

895
02:13:59.239 --> 02:14:05.520
and underneath your arms healing.

896
02:14:10.960 --> 02:14:11.640
You feel so.

897
02:14:13.560 --> 02:14:27.600
Relaxed and comfortable in your shoulders, which sends that deep

898
02:14:28.479 --> 02:14:49.279
healing message into your arms. And you may feel almost

899
02:14:49.439 --> 02:14:54.239
as if your arms are not even there because they're

900
02:14:54.720 --> 02:15:09.920
so relaxed, so oh deeply relaxed, so.

901
02:15:14.159 --> 02:15:30.560
So calm, so.

902
02:15:45.039 --> 02:16:02.560
Not feeling spreading all the way down your arms, two elbows, including.

903
02:16:03.079 --> 02:16:04.479
Your elbows.

904
02:16:13.800 --> 02:16:16.399
Circumforts, spreads.

905
02:16:20.680 --> 02:16:21.399
Or away.

906
02:16:23.840 --> 02:16:31.760
Into rests, your forearments and your rests.

907
02:16:38.000 --> 02:16:39.200
So heavy.

908
02:16:42.479 --> 02:17:23.319
Yet at the same time so light and gentle. Freak.

909
02:17:23.360 --> 02:17:24.000
You see.

910
02:17:26.239 --> 02:17:27.280
Now on.

911
02:17:29.920 --> 02:18:23.600
Your hands, my hands, oh peaceful in your hands, there's

912
02:18:23.639 --> 02:18:46.959
a sense of real peace. It just seems to feel

913
02:18:49.239 --> 02:18:58.000
so familiar when your hands relax deeply.

914
02:19:06.959 --> 02:19:59.159
Fils you thing is you things?

915
02:20:02.280 --> 02:21:05.239
Silence? I think it's hips. Moving your attention to the

916
02:21:05.479 --> 02:21:35.879
front of your body, so comfortable, Moving your focus to

917
02:21:35.920 --> 02:23:16.959
your legs. Whey's my souls in your fih yes, your

918
02:23:17.079 --> 02:23:54.280
knees so relaxed, h the calf muscles and just shins

919
02:23:57.920 --> 02:26:13.040
cow pusy four See then your feet, sir, peaceful, so calm,

920
02:26:18.799 --> 02:27:04.479
so peaceful, so calm, sir, peaceful, so calm.

921
02:27:08.360 --> 02:27:08.440
So.

922
02:27:10.440 --> 02:27:12.079
Peace fall.

923
02:27:20.440 --> 02:27:22.200
RelA sin.

924
02:27:27.319 --> 02:27:46.520
Peace fall, so calm, loving that deep relaxation, to spread

925
02:27:46.799 --> 02:28:03.159
your chest, in your stomach, so relax, letting go.

926
02:28:05.280 --> 02:28:07.959
Of everything.

927
02:28:19.239 --> 02:28:25.200
So I'm gonna start counting down now from twenty down

928
02:28:25.280 --> 02:28:33.399
to one. You can imagine in a way it's like

929
02:28:34.200 --> 02:28:40.639
just walking down some steps and each step or twenty steps,

930
02:28:40.719 --> 02:28:49.840
and each step represents a level of comfort. Each step

931
02:28:50.360 --> 02:29:05.920
represents a deepening of that comfort, and the firvies you

932
02:29:06.079 --> 02:29:11.360
walk down those steps that the deeper and more relaxed

933
02:29:11.680 --> 02:29:53.680
you feel. So starting with number twenty twenty nineteen.

934
02:30:27.239 --> 02:30:28.120
A same.

935
02:31:05.760 --> 02:31:54.600
Seventeen sixteen.

936
02:32:06.760 --> 02:33:25.760
US fifteen.

937
02:33:52.239 --> 02:34:53.280
Fourteen four se.

938
02:35:59.440 --> 02:38:10.360
Two off y eight.

939
02:39:15.479 --> 02:50:03.680
Nine hey seven four five four s one No, as

940
02:50:03.719 --> 02:50:16.159
you focus on your eyes, We're going to count down

941
02:50:16.559 --> 02:50:27.719
from ten dout to one, focusing just on your eyes,

942
02:50:31.440 --> 02:50:39.959
your eyelids, the muscles around your eyes, your eye walls themselves,

943
02:50:41.479 --> 02:50:58.479
our whole area that makes up your eye. And as

944
02:50:58.600 --> 02:51:06.920
we count down from ten down to one, whilst focus

945
02:51:07.079 --> 02:51:22.079
in on your eyes, you'll become twice is relaxed with

946
02:51:22.440 --> 02:51:35.440
each number counting down that you may find the all

947
02:51:35.600 --> 02:51:41.719
you want to do is just drift off to sleep.

948
02:51:44.719 --> 02:51:51.319
And if that's what you want, then just allow yourself

949
02:51:51.440 --> 02:52:06.079
to do that. Now, focusing on your eyes, I'm going

950
02:52:06.200 --> 02:52:16.159
to begin counting down from ten down to one right now,

951
02:52:24.719 --> 02:55:19.680
ten nine eight seven four.

952
02:56:23.639 --> 02:57:35.280
Five four.

953
02:58:48.280 --> 03:01:39.479
Three two one. So counting down from ten to one.

954
03:01:41.360 --> 03:01:44.079
Ten nine.

955
03:01:45.479 --> 03:02:13.159
Eight seven six five four three two one. And maybe

956
03:02:13.319 --> 03:02:16.239
that was a bit too quick in order to relax.

957
03:02:17.440 --> 03:02:21.680
Maybe it's a bit too fast for you to notice

958
03:02:21.959 --> 03:02:30.040
the calming of your body, maybe even a little bit

959
03:02:30.079 --> 03:02:34.159
of pressure there, Like you're counting down from ten to one.

960
03:02:34.280 --> 03:02:37.680
Would you expect me to do? Man, expect me to

961
03:02:37.760 --> 03:02:47.319
stick go with floppy just because you're counting down. We

962
03:02:47.399 --> 03:02:50.680
could try it again, but this time I go a

963
03:02:50.760 --> 03:02:58.120
bit slower this time, as you focus on the whole

964
03:02:58.239 --> 03:03:04.440
of your body before we focus on your legs. Just

965
03:03:04.719 --> 03:03:14.680
notice how your body does start to feel more relaxed

966
03:03:19.479 --> 03:03:39.120
with every number that I count down ten nine eight

967
03:03:44.440 --> 03:05:08.600
seven six five four three two one. And just notice

968
03:05:08.959 --> 03:05:20.920
how how you feel generally, how your body feels. It's

969
03:05:20.959 --> 03:05:29.040
not necessarily even about counting down from ten to one.

970
03:05:32.000 --> 03:05:45.399
It's that space that you have, that space between being

971
03:05:49.000 --> 03:06:00.559
active physically or mentally to just sitting or laying down

972
03:06:00.920 --> 03:06:05.719
and just being there, not doing anything, not saying anything,

973
03:06:05.920 --> 03:06:12.479
nor needing to think about anything. So that opens up

974
03:06:12.520 --> 03:06:16.959
a space, you know, a bit of a space, a gap.

975
03:06:23.239 --> 03:06:26.760
And the more I came down from ten to one,

976
03:06:27.920 --> 03:06:36.040
the bigger that gap becomes. So there's that gap of calmness,

977
03:06:37.440 --> 03:06:53.079
of comfort, relaxation. It's a nice feeling, and it moves

978
03:06:54.680 --> 03:07:02.680
those stresses or discomforts physically, your emotionally moves them.

979
03:07:04.200 --> 03:07:04.559
Away.

980
03:07:11.360 --> 03:07:12.360
Allows you.

981
03:07:15.040 --> 03:07:15.559
To just.

982
03:07:18.520 --> 03:07:25.239
Slow down, someone to count again from ten down to one,

983
03:07:25.680 --> 03:07:35.920
and notice that gap widening, the gap, And as it widens,

984
03:07:36.000 --> 03:07:42.000
it's almost like the stress and attention falls into the

985
03:07:42.120 --> 03:07:59.879
gap and gives you that distance, that space.

986
03:08:02.360 --> 03:08:07.799
Now ten.

987
03:08:12.159 --> 03:10:09.159
Nine, eight, seven, six, five, four, three two one. How

988
03:10:09.239 --> 03:10:13.040
does your body feel.

989
03:10:15.000 --> 03:10:15.159
Now?

990
03:10:27.879 --> 03:10:43.159
Can you notice do you feeling calmer, the feeling more

991
03:10:43.600 --> 03:11:11.000
relaxed as we now focus on your legs, just your legs.

992
03:11:26.959 --> 03:11:47.120
We're just gonna start with focusing on your thighs. Of course,

993
03:11:47.239 --> 03:11:52.120
it's not the most exciting thing to be doing, because

994
03:11:55.559 --> 03:11:58.200
I'm sure, like most of your body is not a

995
03:11:58.360 --> 03:12:10.760
lot going on right now. Just focusing on the whole

996
03:12:10.879 --> 03:12:17.280
of your thighs, the tops of your thighs, the sides

997
03:12:17.440 --> 03:12:24.399
of your thighs, the bottoms of your thighs, your outer thighs,

998
03:12:24.520 --> 03:12:29.440
and your inner thighs, basically the whole of your thigh

999
03:12:29.559 --> 03:12:38.319
that leads into your hip and it goes down to

1000
03:12:38.520 --> 03:12:52.559
your knee joints. Now, this is a big area. It's

1001
03:12:52.600 --> 03:12:58.079
a very heavy area. It's very strong. Probably the strongest

1002
03:12:59.079 --> 03:13:12.200
muscles in your body are in your thighs. But I

1003
03:13:12.319 --> 03:13:20.600
don't think we perhaps give enough attention to our thighs.

1004
03:13:26.559 --> 03:13:37.319
Perhaps we don't acknowledge how important our thighs are to

1005
03:13:37.520 --> 03:13:58.120
our lives, how much they actually do for us all

1006
03:13:58.239 --> 03:14:08.680
through our lives. And it may seem to sound really weird,

1007
03:14:08.760 --> 03:14:17.159
but I think that all of our body parts, especially

1008
03:14:17.280 --> 03:14:24.920
our thighs, need some TLC, a bit of love shown,

1009
03:14:25.920 --> 03:14:43.879
a bit of acknowledgement. I thank you gratitude for what

1010
03:14:44.000 --> 03:14:53.120
our thighs do for us. And I know this may

1011
03:14:53.319 --> 03:14:58.959
sound a bit strange. Maybe you think, why am I

1012
03:14:59.719 --> 03:15:02.520
sure I should be out in the garden hugging a

1013
03:15:02.639 --> 03:15:11.040
tree or something. Well, it's hard to set a microphone

1014
03:15:11.120 --> 03:15:14.120
up on a tree. That's why I'm doing this indoors.

1015
03:15:14.200 --> 03:15:17.680
Otherwise I would be outside hugging a tree. Now I

1016
03:15:17.799 --> 03:15:26.559
can't see the television from the tree. If you move

1017
03:15:26.600 --> 03:15:35.920
down to your knees gain such an important part, and

1018
03:15:36.559 --> 03:15:41.000
I think we don't necessarily I'll speak for myself here,

1019
03:15:43.479 --> 03:15:48.600
I don't necessarily appreciate all that my knees do for

1020
03:15:48.719 --> 03:15:55.200
me until I have a problem with my knee. It's occasionally,

1021
03:15:55.239 --> 03:15:59.840
if I ever, maybe i'll bash it, or it's a

1022
03:16:00.159 --> 03:16:06.360
king for some reason. It's then that I realize how

1023
03:16:06.559 --> 03:16:10.440
much it does. You know, the benefit of being able

1024
03:16:10.520 --> 03:16:19.040
to use my legs without any kind of physical discomfort

1025
03:16:20.639 --> 03:16:27.680
is a beautiful thing that's possibly not appreciated until it's

1026
03:16:28.319 --> 03:16:37.719
temporarily removed. You know that's comfort. But as you focus

1027
03:16:37.799 --> 03:16:45.680
on your knees, regardless of how your knees feel, you

1028
03:16:45.760 --> 03:16:51.600
can have that sense of gratitude and love to your

1029
03:16:51.680 --> 03:17:04.280
knees for all that they do for you. And you

1030
03:17:04.360 --> 03:17:08.239
can still have that attention on your thighs and maybe

1031
03:17:08.440 --> 03:17:14.719
notice how your thighs feel. Maybe you've noticed that they

1032
03:17:15.639 --> 03:17:33.399
are relaxing more deeply as you focus now on the

1033
03:17:33.479 --> 03:17:37.879
bottoms of your legs, your shins and your calf muscles

1034
03:17:38.239 --> 03:17:45.959
and the bones between your knees and your feet incorporate,

1035
03:17:46.040 --> 03:17:57.360
and of course your ankles so important. Anyone has had,

1036
03:17:58.239 --> 03:18:03.680
even like the slightest spray of an ankle knows how

1037
03:18:05.799 --> 03:18:15.920
much we take our ankles for granted. And it's kind

1038
03:18:15.959 --> 03:18:21.479
of strange in a way when you think that. You know, logically,

1039
03:18:21.799 --> 03:18:24.879
our wrists are a lot thinner than the rest of

1040
03:18:24.959 --> 03:18:29.639
our arms, which is okay, it doesn't I can't see

1041
03:18:29.639 --> 03:18:33.120
any problem with that because we're just picking stuff up.

1042
03:18:34.719 --> 03:18:40.360
But our ankles so much thinner than the rest of

1043
03:18:40.399 --> 03:18:51.280
our legs, and from a physics perspective or logical even

1044
03:18:51.360 --> 03:18:57.079
it doesn't really make sense that all this weight would

1045
03:18:57.159 --> 03:19:04.319
ultimately be resting on your ankles then leading to your feet.

1046
03:19:08.920 --> 03:19:17.360
That thin area, a thin bone. Yeah, it does so

1047
03:19:17.559 --> 03:19:24.920
much great work. Supports us, supports our body for a lifetime,

1048
03:19:29.680 --> 03:19:39.399
helps us to balance, helps you to get around and

1049
03:19:39.520 --> 03:19:53.559
be mobile. And there's the calf muscles. Of course, when

1050
03:19:53.600 --> 03:19:56.719
I was younger, I couldn't see the point in calf muscles.

1051
03:19:57.479 --> 03:20:02.200
It didn't seem to do anything. Okay, if I walked

1052
03:20:02.239 --> 03:20:05.920
around on tiptoes, then my calf muscles get some work.

1053
03:20:07.319 --> 03:20:09.879
But of course that's not true. The calf muscles are

1054
03:20:09.920 --> 03:20:19.840
being used whenever we use our legs, and your shins

1055
03:20:23.120 --> 03:20:32.120
there to protect your lower legs shaped in a way,

1056
03:20:33.920 --> 03:20:46.040
almost as a protector for the bone, leading of course

1057
03:20:46.120 --> 03:20:56.280
to your ankles and your feet. But we're not going

1058
03:20:56.360 --> 03:20:58.479
to focus on your feet. We're just going to focus

1059
03:20:58.559 --> 03:21:05.200
on the legs. I realize that now that I've mentioned

1060
03:21:05.239 --> 03:21:09.959
your feet, it probably focusing on them anyway, So maybe

1061
03:21:10.040 --> 03:21:16.159
I should focus on your feet a little bit. You

1062
03:21:16.239 --> 03:21:20.639
can have them in your awareness the same as you

1063
03:21:21.479 --> 03:21:25.360
have your thighs in your awareness. Even though we haven't

1064
03:21:25.399 --> 03:21:31.040
been focusing on your thighs for a few minutes, we've

1065
03:21:31.079 --> 03:21:42.000
been focusing on your ankles, there's still that sensation of

1066
03:21:45.200 --> 03:21:57.959
comfort in your thighs and this that movement of energy

1067
03:22:00.040 --> 03:22:07.040
because the thighs hold lots of different sensations. Of course,

1068
03:22:07.120 --> 03:22:11.879
there's the muscles, the big straw muscles that we have

1069
03:22:12.079 --> 03:22:25.399
in our thighs, but the skin on the outside of

1070
03:22:25.479 --> 03:22:30.799
the thighs, as in the outside of all of our body,

1071
03:22:31.600 --> 03:22:43.200
can be very sensitive, sensitive to the touch, sensitive to temperature,

1072
03:22:49.760 --> 03:22:57.280
and inside your thighs the bones, there's the muscle, there's

1073
03:22:57.319 --> 03:23:02.079
the blood, vessels, the ar trees. It's all this stuff

1074
03:23:02.239 --> 03:23:10.920
that's inside your thighs. And I guess sometimes it'd be

1075
03:23:11.079 --> 03:23:15.200
nice if you could actually put your fingers inside your

1076
03:23:15.280 --> 03:23:21.479
thighs and a message, so you can message on the outside,

1077
03:23:21.719 --> 03:23:24.639
of course, but to be able to get deep into

1078
03:23:24.719 --> 03:23:29.520
the muscles and to be able to just message inside

1079
03:23:29.600 --> 03:23:36.600
your thighs, message in the bones of your leg massage

1080
03:23:36.680 --> 03:23:45.920
in all the veins and just gently healing your thighs,

1081
03:23:49.840 --> 03:23:55.040
and you could move down message and inside your knees,

1082
03:23:56.520 --> 03:24:00.360
just a message in those bones, but with huge healing

1083
03:24:00.639 --> 03:24:08.479
fingertips spreading that healing energy deep into the joints of

1084
03:24:08.600 --> 03:24:18.079
your knees. Of course, there's the back of your your knee,

1085
03:24:18.159 --> 03:24:24.120
you know, the inside crease where your knee is. It's

1086
03:24:24.120 --> 03:24:29.680
a very sensitive area. Very it feels very nice when

1087
03:24:29.719 --> 03:24:34.399
you stroke it. That might be because it's an area

1088
03:24:34.479 --> 03:24:39.559
that's not really touched very often. It's almost like a

1089
03:24:39.719 --> 03:24:48.520
hidden part, that crease in your legs. It's almost like

1090
03:24:48.600 --> 03:24:53.319
a part that has a sensitivity which is a little

1091
03:24:53.360 --> 03:25:11.399
bit different. Of course, it's protected by your legs. So

1092
03:25:11.520 --> 03:25:16.520
you can imagine putting your fingers into that crease in

1093
03:25:16.639 --> 03:25:25.600
your legs, that fold in between your legs. You can

1094
03:25:25.719 --> 03:25:31.200
just message with your fingertips. Imagine your fingertips going inside

1095
03:25:32.920 --> 03:25:41.399
massage in the muscle tissue. You can of course feel

1096
03:25:41.479 --> 03:25:55.200
the bones of your knees, heading through your fingertips, and

1097
03:25:55.319 --> 03:26:00.959
then as you go down do you calf muscles. Now,

1098
03:26:01.040 --> 03:26:03.760
that's the part I'd like to be able to really

1099
03:26:04.600 --> 03:26:10.920
put my fingertips deep inside my half muscles, massage in

1100
03:26:11.360 --> 03:26:25.959
every single tissue of that muscle, healing every part, and

1101
03:26:26.040 --> 03:26:32.200
then doing the same for my shins, massage in and

1102
03:26:32.879 --> 03:26:39.840
gently stroking the bones, gently stroking them, healing in a

1103
03:26:39.959 --> 03:26:47.120
loving way, because they deserve to be treated as the

1104
03:26:47.239 --> 03:26:51.200
precious bones that they are. Because our legs are so

1105
03:26:51.399 --> 03:26:54.920
precious as in all the other parts of our body,

1106
03:26:57.399 --> 03:27:11.399
and more precious than anyture on the planet. When you

1107
03:27:11.600 --> 03:27:23.799
start to think about your legs in this way, it

1108
03:27:23.879 --> 03:27:33.520
can change your perspective. It might sound a bit a

1109
03:27:33.639 --> 03:27:38.879
bit silly to start with the idea of having love

1110
03:27:39.440 --> 03:27:48.799
for your legs, showing appreciation for your thighs, wanting to

1111
03:27:48.879 --> 03:27:54.680
be able to put your hands in your thighs and

1112
03:27:54.920 --> 03:28:01.280
massage the muscles and the bones, and to get your

1113
03:28:01.399 --> 03:28:09.879
fingers deep in there, releasing all tension, just to show

1114
03:28:11.799 --> 03:28:19.159
how much you care about your legs, how much you

1115
03:28:19.280 --> 03:28:22.120
care for what your legs do.

1116
03:28:22.440 --> 03:28:22.680
For you.

1117
03:28:24.280 --> 03:28:36.399
Regularly, your knees, your calves, your ankles, the strength of

1118
03:28:36.520 --> 03:28:44.600
your ankles considering how thin they are compared to the

1119
03:28:44.680 --> 03:28:52.399
rest of your legs, especially your thighs. Yeah, they're so strong,

1120
03:28:53.920 --> 03:29:07.920
so flexible, absolutely un amazing things. Your ankles are truly

1121
03:29:08.319 --> 03:29:18.840
a gift because of what they do for you, supporting

1122
03:29:19.159 --> 03:29:25.040
all that weight, regardless of how what weight you are,

1123
03:29:26.200 --> 03:29:31.000
even if you only ate stone, there's still a lot

1124
03:29:31.040 --> 03:29:37.719
of weight for these little ankles. Now, I'm a lot

1125
03:29:37.959 --> 03:29:47.879
heavier than eight stone double down, Yet my ankles support

1126
03:29:47.959 --> 03:29:55.319
my body all the time. Although they do give off

1127
03:29:55.360 --> 03:30:00.719
a sigh of relief when I sit down a I've

1128
03:30:00.760 --> 03:30:01.719
got my whole legs do.

1129
03:30:05.360 --> 03:30:05.920
My feet?

1130
03:30:07.159 --> 03:30:12.719
Feet also go and my toes clap they're so happy.

1131
03:30:32.520 --> 03:30:41.680
Your legs really are amazing. And I know that talking

1132
03:30:41.760 --> 03:30:48.159
about talking about your legs is probably possibly among the

1133
03:30:48.239 --> 03:30:53.799
most most boring things you've ever heard anyone say. Possibly

1134
03:30:56.680 --> 03:31:00.840
they're boring or not. Everything I say that is true.

1135
03:31:03.280 --> 03:31:18.120
Your legs are amazing. Your legs deserve not just respect,

1136
03:31:23.959 --> 03:31:36.280
they deserve to relax deeply. They deserve to take some

1137
03:31:36.520 --> 03:31:42.479
time out of the day to just let go completely.

1138
03:32:00.440 --> 03:32:01.440
Your legs.

1139
03:32:06.559 --> 03:32:09.079
Really can relax.

1140
03:32:16.680 --> 03:32:20.799
And because the legs are so such a most you know,

1141
03:32:21.079 --> 03:32:27.000
very important part of your body. When you relax your legs,

1142
03:32:27.079 --> 03:32:34.319
the rest of your body also naturally follows in that

1143
03:32:38.079 --> 03:32:48.879
journey of comfort. I can feel it in my hips.

1144
03:32:50.280 --> 03:32:57.079
My hips feel really loose, and also in my lower

1145
03:32:57.239 --> 03:33:04.079
back as well. Lower back really feels it feels stretched,

1146
03:33:05.200 --> 03:33:08.239
even though I'm just sitting in a chair and there's

1147
03:33:08.319 --> 03:33:13.559
no stretching as far as I'm aware that I'm doing,

1148
03:33:14.559 --> 03:33:17.159
but it's almost as if the muscles are just relaxed

1149
03:33:17.200 --> 03:33:22.799
so much that there is a natural stretch as the

1150
03:33:22.959 --> 03:33:45.239
tension has reduced a lot. And I'm now going to

1151
03:33:45.319 --> 03:33:52.760
count down from ten down to one, and you can

1152
03:33:52.879 --> 03:33:58.879
continue to feel wonderfully relaxed.

1153
03:34:00.040 --> 03:34:00.319
Mhm.

1154
03:34:02.680 --> 03:34:18.440
Ten nine, eight, seven, six.

1155
03:34:21.360 --> 03:34:26.760
Five, four.

1156
03:34:29.879 --> 03:34:54.680
Three two one relax. So I'm just going to count

1157
03:34:54.760 --> 03:34:59.799
down for five down to one. And this a countdown

1158
03:35:01.079 --> 03:35:05.840
if you just focus on the numbers, just the numbers

1159
03:35:07.479 --> 03:35:16.479
counting down, and notice how you feel in this moment

1160
03:35:18.239 --> 03:35:22.639
as you hear the numbers counting down, knowing that those

1161
03:35:22.799 --> 03:35:35.840
numbers counting down represent you feeling calmer, not just in

1162
03:35:35.959 --> 03:35:44.479
your body, but also relaxing your mind. Just notice how

1163
03:35:44.559 --> 03:35:50.399
you feel. There's nothing to do, there's nothing to say,

1164
03:35:51.040 --> 03:36:08.120
there's nothing to think about. Starting with number five four

1165
03:36:17.639 --> 03:36:53.600
three two one. As you notice the gradual letting go

1166
03:36:55.959 --> 03:37:02.920
of the tension in your body, you may also begin

1167
03:37:03.200 --> 03:37:09.200
to notice and be aware of how your mind is

1168
03:37:10.280 --> 03:37:18.120
starting to slow down. This is just a natural thing

1169
03:37:18.600 --> 03:37:26.000
that happens. It's not really a special procedure. It's just

1170
03:37:26.200 --> 03:37:32.399
natural because as your body relaxes, your mind also starts

1171
03:37:32.479 --> 03:37:37.159
to relax, and the more your mind relaxes, the more

1172
03:37:37.200 --> 03:37:42.440
your body relaxes. It's just a continuous circle of relaxation.

1173
03:37:48.479 --> 03:37:57.000
And is that calmness that comes from relative quietness. You know,

1174
03:37:57.159 --> 03:38:02.760
even even if there's background sounds either your side online,

1175
03:38:04.479 --> 03:38:10.399
it's still going to be quite calm. You know, you

1176
03:38:10.479 --> 03:38:15.120
haven't got the television on, there's no music in the

1177
03:38:15.200 --> 03:38:18.440
background unless you're listening to the recording with music, of course,

1178
03:38:23.319 --> 03:38:25.440
you're very likely not going to be sitting in a

1179
03:38:25.559 --> 03:38:28.680
room with other people. Of course you might be, but

1180
03:38:30.000 --> 03:38:33.239
generally it's more ideal if you can do this on

1181
03:38:33.360 --> 03:38:44.680
your own, so no distractions. And when you stop thinking

1182
03:38:44.760 --> 03:39:01.920
about stuff, relaxation automatically rises. A sense of comfort starts

1183
03:39:02.000 --> 03:39:10.719
to grow and without trying to build it up into

1184
03:39:10.840 --> 03:39:22.959
something fantastical or something magical. This is just a natural process,

1185
03:39:25.319 --> 03:39:36.000
something that's easy to accomplish. In fact, it's almost know.

1186
03:39:36.120 --> 03:39:43.000
The sense of relaxing completely happens really when you put

1187
03:39:43.159 --> 03:39:47.040
no effort into it. It's not something that you can

1188
03:39:47.120 --> 03:39:58.760
really force. It's something that happens naturally. And part of

1189
03:39:59.200 --> 03:40:09.399
the process of this recording and others is simply two

1190
03:40:11.000 --> 03:40:21.360
allow you to take advantage of this space this time,

1191
03:40:24.399 --> 03:40:35.280
to just let go, to just be here, to be

1192
03:40:35.920 --> 03:40:49.319
in tune with how you feel, yet with the intention

1193
03:40:51.559 --> 03:41:03.000
of wanting to relax deeply, then maybe even to fall asleep,

1194
03:41:04.200 --> 03:41:09.360
depending on what it is that you wish for yourself

1195
03:41:11.120 --> 03:41:26.200
in this moment. As we know, relaxing is the majority

1196
03:41:27.440 --> 03:41:31.879
of the process of falling asleep. The actual falling asleep

1197
03:41:31.959 --> 03:41:38.760
part is a tiny bit at the end. The deeper

1198
03:41:40.079 --> 03:42:02.440
relaxed you become, the easier you find yourself drifting. You

1199
03:42:02.600 --> 03:42:09.600
can also if you choose stay focused on my voice

1200
03:42:11.360 --> 03:42:42.840
and really enjoy the process gradually relaxing each muscle in

1201
03:42:43.000 --> 03:43:10.280
your body effortlessly and just observing the sensation of letting

1202
03:43:10.479 --> 03:43:26.040
go completely. This time, I'm going to count from six

1203
03:43:27.120 --> 03:43:39.120
down to one, and you can notice your mind calming

1204
03:43:39.440 --> 03:43:46.799
down more with each number that you hear me say

1205
03:43:51.520 --> 03:45:27.600
naturally feeling calm and slow, peaceful, six, five four three

1206
03:46:05.600 --> 03:47:05.319
two one, being aware how your mind has slowed right down,

1207
03:47:08.559 --> 03:47:31.959
sinking deeply into relaxation. And as you focus on your mind,

1208
03:47:32.239 --> 03:47:42.200
you may notice that there are some thoughts still there,

1209
03:47:44.799 --> 03:47:54.319
maybe some stubborn thoughts that for some reason perhaps need

1210
03:47:54.399 --> 03:48:09.600
your attention. So what you can do is send love

1211
03:48:09.840 --> 03:48:16.680
to those thoughts. Sprinkle those thoughts.

1212
03:48:20.799 --> 03:48:21.520
With love.

1213
03:48:23.079 --> 03:48:27.319
Like all petals from a flower. Just sprinkle it over them,

1214
03:48:28.760 --> 03:48:35.920
petals filled with love towards those thoughts, to let those

1215
03:48:36.120 --> 03:48:42.559
thoughts know that you're not abandoned in them. You just

1216
03:48:43.040 --> 03:48:53.079
need them. You require them to just calm down, slow down,

1217
03:48:55.440 --> 03:49:10.280
quiet down for now. So as you focus on those

1218
03:49:11.040 --> 03:49:15.959
remaining thoughts as we count down this time from seven

1219
03:49:16.840 --> 03:49:25.520
down to one, with each number, just imagine sprinkling those

1220
03:49:25.760 --> 03:49:45.200
flower petals of love, kindness, gratitude over those thoughts, which

1221
03:49:45.239 --> 03:49:51.200
will allow them to just melt away and relax deeply.

1222
03:49:55.360 --> 03:50:09.799
With every number, the thoughts would become more and more relaxed.

1223
03:50:15.399 --> 03:50:58.719
Starting with number seven six five.

1224
03:51:11.520 --> 03:51:38.319
Four three.

1225
03:52:10.639 --> 03:52:59.680
Two one. I need you now notice how relaxed you're feeling,

1226
03:53:00.040 --> 03:53:19.000
MHM in your body. We're going to focus on your hands,

1227
03:53:24.840 --> 03:53:31.120
because the more relaxed your hands are, the more relaxed

1228
03:53:31.360 --> 03:53:33.840
your body and mind are.

1229
03:53:48.760 --> 03:53:49.079
And this.

1230
03:53:50.879 --> 03:54:01.040
You focus on your hands and your fingers. There's nothing

1231
03:54:01.559 --> 03:54:06.319
needed to be done. There's no clenching of fists or

1232
03:54:07.399 --> 03:54:17.680
tents in the fingers or anything like that. It's just

1233
03:54:18.159 --> 03:54:32.200
noticing and focusing on your hands, noticing how they feel,

1234
03:54:46.840 --> 03:54:57.319
because the more relaxed your hands feel, the calmer your

1235
03:54:57.559 --> 03:55:09.440
mind feels, and the more comfort you feel throughout your body.

1236
03:55:15.399 --> 03:55:49.479
You may have already noticed your mind is starting to dressed,

1237
03:56:03.200 --> 03:56:18.639
fixing just on your hands and fingers, allowing them to

1238
03:56:21.120 --> 03:56:32.600
experience a real deepening of that relaxation in your hands

1239
03:56:32.719 --> 03:56:58.719
and fingers, more and more relaxed. With each number from

1240
03:56:58.920 --> 03:57:12.280
eight down to one, you can almost feel that healing

1241
03:57:13.760 --> 03:57:26.239
and relaxing energy spreading into your hands and fingers, becoming.

1242
03:57:30.120 --> 03:57:31.799
Year more.

1243
03:57:33.639 --> 03:57:49.319
Relaxing with each number you hear, going down from eight

1244
03:57:50.159 --> 04:01:17.760
down to one, drifting, drifting again, starting with number eight, seven, five, four, three, two,

1245
04:02:06.920 --> 04:02:16.200
just being here now, nothing to think about, nothing to do,

1246
04:02:17.840 --> 04:02:31.760
nothing to say, and everything just feels calmer. And this

1247
04:02:32.079 --> 04:02:39.639
is your natural state of being. This is how you

1248
04:02:39.959 --> 04:02:46.879
just normally feel when you take away all that other

1249
04:02:47.239 --> 04:02:54.200
stuff that we add, you know, things like stress and

1250
04:02:54.440 --> 04:03:10.600
worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1251
04:03:12.600 --> 04:03:15.920
When you take that away, which is what we do

1252
04:03:16.680 --> 04:03:28.559
what we do now, you're left with a real sense

1253
04:03:29.200 --> 04:03:41.719
of peacefulness which comes to you very quickly, because ultimately

1254
04:03:42.360 --> 04:03:55.959
it's just a feeling, a feeling of comfort. It's almost

1255
04:03:56.120 --> 04:03:59.680
as if you've gone inside yourself and you've found a

1256
04:03:59.799 --> 04:04:13.840
special place where everything is peaceful, a place where you

1257
04:04:14.040 --> 04:04:24.520
can feel relaxed and your natural sense of comfort, a

1258
04:04:24.680 --> 04:04:33.200
place where you can be you, where you can accept

1259
04:04:33.280 --> 04:04:39.360
yourself for who you are, a place where you're not

1260
04:04:39.559 --> 04:04:49.959
trying to please anybody else ever, a place where you

1261
04:04:50.159 --> 04:04:59.680
can actually not just love yourself, but in some ways

1262
04:04:59.760 --> 04:05:08.920
more importantly, you can like yourself appreciate who you are.

1263
04:05:17.760 --> 04:05:24.399
That sense of gratitude is in the air all around you.

1264
04:05:32.040 --> 04:05:39.879
That's also a place where you can actually feel the

1265
04:05:40.239 --> 04:05:55.479
healing energy soaking into your body. Heathing energy soaking into

1266
04:05:55.600 --> 04:06:05.600
your body, and that healing energy spreads through your veins,

1267
04:06:09.360 --> 04:06:16.200
traveling to each and every single part of your body,

1268
04:06:22.159 --> 04:06:26.760
and you start to realize that actually that healing energy

1269
04:06:29.239 --> 04:06:35.639
it's not just entered into your brain, it's become part

1270
04:06:36.159 --> 04:06:47.440
of your brain, and that spinal fluid is now mixed

1271
04:06:47.559 --> 04:06:58.680
with healing energy, not just allowing you to feel so

1272
04:06:58.920 --> 04:07:10.159
much more relae acts and healthy in this moment, but

1273
04:07:10.399 --> 04:07:19.959
also you start to realize to actually, what's happening now

1274
04:07:21.200 --> 04:07:30.399
with that healing, relaxing energy spreading through your body, It's

1275
04:07:30.600 --> 04:07:41.360
actually changing your life. It's actually changing the way you're

1276
04:07:41.440 --> 04:07:47.920
going to feel, not just now, but tomorrow and the

1277
04:07:48.040 --> 04:07:57.799
next day. As your health improves, not just your physical health,

1278
04:07:57.920 --> 04:08:05.280
but your mental health. Things that used to bother you

1279
04:08:05.479 --> 04:08:12.600
in the past, for some reason, no longer have the

1280
04:08:12.719 --> 04:08:21.639
effect that they used to because something has changed deep

1281
04:08:22.120 --> 04:08:32.760
within you. Maybe things that used to cause you to

1282
04:08:32.920 --> 04:08:45.239
feel anger no longer have that power to control you

1283
04:08:47.760 --> 04:08:54.040
the way they seem to be able to before. As

1284
04:08:54.159 --> 04:09:04.639
you realize that you are the one who decides what

1285
04:09:04.959 --> 04:09:16.680
affects you, you're the one who decides to feel relaxed

1286
04:09:17.520 --> 04:09:30.319
and calm when you choose to enjoy noticing these natural

1287
04:09:31.360 --> 04:09:44.719
developments of healing continuing to grow and improve your life

1288
04:09:46.120 --> 04:09:57.959
day by day, including of course, your ability to relax

1289
04:09:58.559 --> 04:10:13.040
so much easier and sleep in It's the most natural

1290
04:10:13.280 --> 04:10:23.799
thing in the world to you, because falling asleep is

1291
04:10:23.959 --> 04:10:32.120
something that you've done so many times in your life,

1292
04:10:35.360 --> 04:10:39.399
and you know that you were born, as we all were,

1293
04:10:40.200 --> 04:10:50.120
with the ability to fall asleep naturally. We were born

1294
04:10:51.479 --> 04:11:01.920
with that ability to just drift off into a deep,

1295
04:11:03.200 --> 04:11:14.959
healing sleep. Even when we're kids, sometimes we'll fall asleep

1296
04:11:15.040 --> 04:11:18.959
when we don't even want to try to take a

1297
04:11:19.159 --> 04:11:23.559
stay awake. Maybe it's a birthday in the morning, or

1298
04:11:23.600 --> 04:11:27.799
it's Christmas or holiday or something we look forward to.

1299
04:11:28.399 --> 04:11:32.479
We don't want to go to sleep. But the more

1300
04:11:33.040 --> 04:11:37.920
we want to stay awake, the more we just start

1301
04:11:38.040 --> 04:11:46.360
to drift. And the more you fight drifting, the more

1302
04:11:46.360 --> 04:11:48.920
you try to stop yourself and drift in a sleep,

1303
04:11:51.079 --> 04:12:02.120
the deeper and stronger that drifting becomes. Because we're born

1304
04:12:03.120 --> 04:12:08.959
not just with the need to relax deeply and to

1305
04:12:09.120 --> 04:12:18.959
naturally fall asleep, but it's our birthright, it's part of

1306
04:12:19.079 --> 04:12:29.719
our DNA, and sometimes as we get older in life,

1307
04:12:31.079 --> 04:12:44.639
perhaps at times we have forgotten that relaxing completely. It's

1308
04:12:44.760 --> 04:12:57.840
not only a wonderfully pleasant experience, it's also really easy.

1309
04:13:09.200 --> 04:13:16.719
It's very very easy to let go because that's all

1310
04:13:16.760 --> 04:13:31.120
it is. It's just deciding to let go, and when

1311
04:13:31.280 --> 04:13:39.079
you press the play button on my recordings, you have

1312
04:13:39.319 --> 04:13:49.879
given permission for my voice to relax you. When you

1313
04:13:50.000 --> 04:13:55.159
press that play button, you have given me permission for

1314
04:13:55.360 --> 04:14:09.399
my words to affect you in a positive, only a

1315
04:14:09.600 --> 04:14:30.920
positive way. Opening up your mind. Two useful and healing

1316
04:14:32.479 --> 04:14:48.520
suggestions that can have such an amazing effect on how

1317
04:14:48.680 --> 04:15:00.479
you feel right now, as well as those change changes

1318
04:15:00.719 --> 04:15:10.879
that continue long after the recording ends, Those changes within

1319
04:15:11.040 --> 04:15:24.360
you to continue to flourish and grow, transforming your life

1320
04:15:26.639 --> 04:15:38.680
in a positive, beautiful way, allowing you to move forward

1321
04:15:39.120 --> 04:15:45.840
in your life in the direction that you choose for yourself.

1322
04:15:54.959 --> 04:16:06.920
And this feeling, this feeling you can experience of safety, comfort, calmness,

1323
04:16:14.719 --> 04:16:28.680
just feels so nice. It's such a healthy place to be,

1324
04:16:36.559 --> 04:16:50.360
and that positivity grows within you each and every day.

1325
04:16:53.440 --> 04:17:03.200
Moving forward, you're going to find that you're more relaxed

1326
04:17:05.559 --> 04:17:17.920
physically and in your mind is more relaxed. And it's

1327
04:17:18.000 --> 04:17:23.520
not that you're thinking slower. It's just that your mind

1328
04:17:23.639 --> 04:17:35.479
will be less clogged up with unnecessary negativity because from

1329
04:17:35.600 --> 04:17:45.879
now on, your mind rejects negativity. From now on, you're

1330
04:17:45.920 --> 04:17:56.760
going to start noticing when negativity arises, and you can

1331
04:17:56.920 --> 04:18:10.879
just say stop, stop, and that negativity will turn around

1332
04:18:11.479 --> 04:18:30.879
and leave you alone. Stop and that negativity will disappear.

1333
04:18:39.000 --> 04:18:45.479
And as you notice that you feel way more relaxed

1334
04:18:46.920 --> 04:19:02.280
than you probably expected, you can now congratulate yourself because

1335
04:19:02.479 --> 04:19:08.879
you're the person that has done this. You are the

1336
04:19:09.000 --> 04:19:14.079
one that has opened your mind up to the simple

1337
04:19:14.280 --> 04:19:22.159
facts that you can feel more relaxed in your body

1338
04:19:22.879 --> 04:19:32.159
and in your mind. You've opened your mind up to

1339
04:19:34.520 --> 04:19:41.079
the birthright of being able to just fall asleep easily

1340
04:19:42.120 --> 04:19:56.159
when you choose. And that's a nice feeling. Don't you

1341
04:19:56.239 --> 04:20:00.440
think it feels nice? Doesn't it?

1342
04:20:03.520 --> 04:20:04.360
To feel.

1343
04:20:05.600 --> 04:20:11.000
Calm? All that healing energy is spreading through your body

1344
04:20:12.159 --> 04:20:23.879
and your mind to spend time in a special place

1345
04:20:24.319 --> 04:20:41.159
where negativity can no longer enter. Negativity is banned. It's bad,

1346
04:20:42.559 --> 04:20:49.360
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

1347
04:20:49.440 --> 04:20:56.959
to be here, It doesn't belong here. Negativity has no

1348
04:20:57.319 --> 04:21:12.440
place in your life. Which makes room feel more comfort,

1349
04:21:14.399 --> 04:21:42.959
more heathing, more relaxation, more peace. It feels nice, doesn't it.

1350
04:21:44.840 --> 04:22:08.239
Just let go with everything. I'm going to count down

1351
04:22:08.479 --> 04:22:16.440
now from twenty down to one. You can continue to

1352
04:22:16.639 --> 04:22:30.360
relax if you choose, you can drift to sleep with

1353
04:22:30.559 --> 04:22:41.680
every number you hear me say, you can fill twice

1354
04:22:41.760 --> 04:22:48.879
as relaxed, or if you choose, you can feel twice

1355
04:22:49.200 --> 04:24:52.959
a sleepy now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

1356
04:25:01.719 --> 04:25:56.040
six five Ooh, this is your time to just take

1357
04:25:56.079 --> 04:26:11.159
a break, your time to relax, to allow your mind

1358
04:26:11.360 --> 04:26:28.520
to slow down, to give yourself permission to take a

1359
04:26:28.680 --> 04:26:42.639
break from everything. And you're the only person that can

1360
04:26:42.799 --> 04:26:48.840
make that decision. You're the only person that can actually

1361
04:26:48.959 --> 04:27:08.360
tell your mind to just relax, to just take some

1362
04:27:08.680 --> 04:27:21.479
time off so that you can focus on your body,

1363
04:27:22.479 --> 04:27:37.399
getting in touch with how you feel physically, and in

1364
04:27:37.520 --> 04:27:45.280
the process of this body scan where you focus on

1365
04:27:45.479 --> 04:27:55.600
different parts of your body, those parts that you focus

1366
04:27:55.719 --> 04:28:07.479
on and observe. Even though you're not purposely requesting for

1367
04:28:07.639 --> 04:28:13.680
those parts of your body to relax, it's kind of expected.

1368
04:28:15.239 --> 04:28:20.799
You expect when you listen to my voice to feel

1369
04:28:21.840 --> 04:28:35.520
more relaxed naturally, because when you're listening to me, your

1370
04:28:35.600 --> 04:28:47.840
attention is focused on my words, and as my words

1371
04:28:48.799 --> 04:28:58.959
guide you to focus on those parts of your body,

1372
04:29:02.799 --> 04:29:24.920
your focus increases which actually calms your mind. And when

1373
04:29:25.000 --> 04:29:44.319
your mind calms down, your body relaxes. And when your

1374
04:29:44.399 --> 04:30:08.159
body calms down, your mind relaxes. And even though we've

1375
04:30:08.319 --> 04:30:17.120
not really started the focus on your body, you can

1376
04:30:17.799 --> 04:30:33.159
already feel that healing energy spreading through your body, pushing

1377
04:30:33.440 --> 04:30:47.639
out stress and tension, healing all the parts of your body,

1378
04:30:49.600 --> 04:30:57.239
including your skin, your bones, your blood, all of your

1379
04:30:57.440 --> 04:31:03.159
organs inside your body, all of the muscles, all of

1380
04:31:03.239 --> 04:31:10.680
the fat, all of everything, every hair on your body

1381
04:31:12.879 --> 04:31:24.239
is filled with that healing energy. And when your brain

1382
04:31:28.879 --> 04:31:42.040
fills with that healing energy, the feeling of comfort and

1383
04:31:42.239 --> 04:32:08.399
relaxation increases, deeply increases in a way that your mind

1384
04:32:11.959 --> 04:32:25.479
starts to feel perhaps bit drowsy because it's not needed,

1385
04:32:28.840 --> 04:32:45.159
and it may start to drift if that's what's needed.

1386
04:32:48.319 --> 04:32:52.879
So if you're listening to this and what you need

1387
04:32:53.159 --> 04:32:59.000
is deep relaxation, that's what you get. If what you

1388
04:32:59.280 --> 04:33:07.119
need is yes, to fall asleep naturally and easily as

1389
04:33:07.159 --> 04:33:20.560
your mind drifts, that's also what will happen. Because by

1390
04:33:23.400 --> 04:33:28.639
pressing that play button on the podcast and listening to me,

1391
04:33:29.880 --> 04:33:38.439
you give permission for your body and your mind. In fact,

1392
04:33:43.319 --> 04:33:47.639
you give the command to your body and your mind

1393
04:33:47.959 --> 04:34:00.319
to relax deeply and to drift off to sleep, if

1394
04:34:00.560 --> 04:34:03.080
that's what you want.

1395
04:34:06.240 --> 04:34:06.680
Or need.

1396
04:34:14.400 --> 04:34:20.040
And as I focus on the different parts of your body,

1397
04:34:25.000 --> 04:34:33.799
you may start to just drift. And then you come

1398
04:34:33.919 --> 04:34:39.200
back again and you hear me talking, and I'm focusing

1399
04:34:39.360 --> 04:34:41.560
on a different part of your body.

1400
04:34:47.319 --> 04:34:47.919
You may.

1401
04:34:49.840 --> 04:34:58.799
Find yourself drifting, but you don't realize you're drifting until

1402
04:34:58.840 --> 04:35:05.360
you stop drifting and you're alert again to my voice.

1403
04:35:06.799 --> 04:35:12.680
Focusing on a different part of your body starts to

1404
04:35:12.840 --> 04:35:23.680
relax even deeper, because that drifting is basically you already

1405
04:35:26.000 --> 04:35:35.840
in the sleep zone. And the more you drift, the

1406
04:35:36.040 --> 04:35:45.759
longer you drift, and the longer you drift, eventually that

1407
04:35:46.000 --> 04:35:56.159
drifting continues into sleep, and that's the last you remember

1408
04:35:58.240 --> 04:36:06.400
until you wake up in your own time. When you

1409
04:36:06.720 --> 04:36:15.479
experience the right amount of sleep. Fear, because when you do,

1410
04:36:17.360 --> 04:36:28.360
and if you do fall asleep, it's extremely pleasant, so relaxing,

1411
04:36:31.439 --> 04:36:48.599
so deep, healing sleep. I'm going to feel so nice

1412
04:36:50.840 --> 04:37:00.720
to relax into your own body and mind. If you

1413
04:37:00.959 --> 04:37:08.720
feel that heating energy is spreading through you, relaxing us

1414
04:37:08.919 --> 04:37:30.479
so deeply, relaxing us so so deeply. As we start

1415
04:37:30.639 --> 04:37:46.680
to focus on your eyes, moving down to your jaw,

1416
04:37:54.599 --> 04:38:37.040
down to your neck, you shoulders, arms, hands, fingers, your chest,

1417
04:38:43.080 --> 04:39:17.159
your stomach, your back, you spy, your hips, your legs,

1418
04:39:25.000 --> 04:40:00.720
your feet, your toes, and that feeding iseeings spreading growing

1419
04:40:02.319 --> 04:40:14.720
inside your body, feeling you up. Now let's focus again

1420
04:40:17.040 --> 04:40:25.119
on parts of your body, focusing this time on your forehead.

1421
04:40:31.560 --> 04:40:40.840
Now on your mouth, your lips, your tongue, the whole

1422
04:40:40.919 --> 04:41:02.680
of your mouth. Focus in on your fingers. Maybe you

1423
04:41:02.840 --> 04:41:06.880
could move your fingers a little bit so you can

1424
04:41:07.959 --> 04:41:22.599
focus on each one individually, both hands and even though

1425
04:41:22.840 --> 04:41:27.840
if you focus on both of your hands now they

1426
04:41:27.959 --> 04:41:36.080
almost seem to just melt into one where there is

1427
04:41:36.159 --> 04:41:43.759
your right hand start in your left hand end, almost

1428
04:41:43.919 --> 04:41:55.439
as if just mix together. Now focusing on your knees,

1429
04:42:01.360 --> 04:42:24.360
just noticing how your knees feel. Now, focusing on your elbows,

1430
04:42:27.080 --> 04:42:39.520
focusing on both of your elbows, just observing the feeling

1431
04:42:42.200 --> 04:43:14.119
of your elbows. Now focusing absurding the back of your neck,

1432
04:43:24.119 --> 04:44:01.759
feeling the energy on the back of your neck, Observing

1433
04:44:04.080 --> 04:44:23.439
your ankles, being aware of physical sensations in your ankles,

1434
04:45:23.479 --> 04:45:42.400
noticin now your toes, on both of your feet, being

1435
04:45:42.639 --> 04:46:38.159
aware how your toes feel, right now. Notice thin high

1436
04:46:38.959 --> 04:47:27.639
entire body fails noticing your mind feels now letting go,

1437
04:47:36.439 --> 04:48:09.319
letting go, letting go, everything, m letting go, letting go,

1438
04:48:17.240 --> 04:48:43.159
letting go, oh, everything everything. I'm going to start now,

1439
04:48:44.799 --> 04:48:46.599
and I would like you just, first of all, just

1440
04:48:46.720 --> 04:48:54.840
to see yourself lying down on that message table, lying

1441
04:48:54.880 --> 04:48:59.400
on your front. Your head is supported, your arms are

1442
04:48:59.439 --> 04:49:08.439
support and you feel comfortable and breathing. It's really easy,

1443
04:49:10.680 --> 04:49:17.279
and you feel you feel confident in how you look

1444
04:49:17.360 --> 04:49:20.919
as well. So there's none of that issue of body

1445
04:49:21.040 --> 04:49:29.799
problems or shyness because I'm a professional and this is

1446
04:49:30.439 --> 04:49:35.599
a therapy session, so none of that stuff matters whatsoever.

1447
04:49:39.479 --> 04:49:45.959
This is about you. This is about how you feel

1448
04:49:46.599 --> 04:49:53.400
and how you can enjoy that sense of comfort and

1449
04:49:53.520 --> 04:50:00.799
relaxation that comes from letting go and allowing my hands

1450
04:50:01.639 --> 04:50:09.159
and my fingers to relax you by a message your body.

1451
04:50:14.240 --> 04:50:16.479
So I want to start off just by placing my

1452
04:50:16.680 --> 04:50:23.520
hands on the back of your head, just gently, just

1453
04:50:23.639 --> 04:50:27.799
so you can feel, well, my hands feel like really

1454
04:50:28.200 --> 04:50:34.599
on you, so you can maybe feel the warmth of

1455
04:50:34.680 --> 04:50:40.040
my hands on the back of your head. And with

1456
04:50:40.200 --> 04:50:43.520
my hands to the side of your head, not pressing,

1457
04:50:43.680 --> 04:50:50.000
but just holding there very gently, maybe over your ears,

1458
04:50:50.560 --> 04:50:53.520
and a little bit on your face, just so you

1459
04:50:53.639 --> 04:51:01.520
can feel my hands so you can become accustomed to them.

1460
04:51:10.159 --> 04:51:12.319
And now put my hands on the back of your

1461
04:51:12.400 --> 04:51:19.799
head again and gently let them slide down onto the

1462
04:51:19.880 --> 04:51:36.880
back of your neck. You can feel my hands gently

1463
04:51:37.119 --> 04:51:39.400
stroke in the back of your neck to start with,

1464
04:51:44.040 --> 04:51:48.000
just so you can get used to the feeling with

1465
04:51:48.159 --> 04:51:55.639
my hands on your skin, get accustomed to realize that

1466
04:51:56.159 --> 04:52:06.240
you're safe and it's all good, it's all fine, And

1467
04:52:06.319 --> 04:52:10.400
I'm going to start gently massaging the muscles in the

1468
04:52:10.520 --> 04:52:26.400
back of your neck with both hands. Now, this is

1469
04:52:26.439 --> 04:52:32.720
a very trusting situation, really, because our necks are so

1470
04:52:33.040 --> 04:52:38.040
fragile and to have someone have their hands around your

1471
04:52:38.159 --> 04:52:43.040
neck in that way can sometimes be problematic for people,

1472
04:52:44.279 --> 04:52:48.720
which is why massages are quite good, because it allows

1473
04:52:48.799 --> 04:52:58.759
you to relax and to get in touch with trust,

1474
04:53:03.040 --> 04:53:14.919
to feel peaceful and calm. And there's a massage the

1475
04:53:15.240 --> 04:53:23.200
sides of your neck gently moving from the bottom of

1476
04:53:23.279 --> 04:53:27.000
your neck. It would be sort of near where your

1477
04:53:27.040 --> 04:53:32.759
shoulders start, I guess, all the way up to your jaw,

1478
04:53:34.560 --> 04:53:38.080
your ears kind of area that side of your neck.

1479
04:53:40.840 --> 04:53:43.400
Of course, it's a lot longer than the front of

1480
04:53:43.479 --> 04:53:59.560
your neck, and then massage in the back of your neck,

1481
04:54:03.400 --> 04:54:12.200
especially that area where perhaps we hold tension, and as

1482
04:54:12.279 --> 04:54:16.919
that area's message, you can actually feel a sense of

1483
04:54:17.080 --> 04:54:25.119
release in the back of your neck and maybe you

1484
04:54:25.279 --> 04:54:30.599
can breathe it out as well. Notice how it feels.

1485
04:54:30.840 --> 04:54:43.479
Notice how you feel. And then moving down to that

1486
04:54:43.680 --> 04:54:49.000
area between your neck and your shoulders, that musty area,

1487
04:54:51.720 --> 04:54:59.159
starting to message that area on both sides. I mean,

1488
04:54:59.200 --> 04:55:01.240
this would be the a hear that a lot of

1489
04:55:01.279 --> 04:55:03.439
people would message if they were going to give you,

1490
04:55:04.400 --> 04:55:09.840
like a shoulder message. Even that's not technically the shoulders,

1491
04:55:10.400 --> 04:55:12.840
but it's all the muscles that lead to the shoulders

1492
04:55:14.680 --> 04:55:21.279
from the neck and again that can hold tension and stress.

1493
04:55:22.520 --> 04:55:27.520
And when massaged sometimes a nice deep message is useful,

1494
04:55:30.599 --> 04:55:46.040
and you decide how deep that message is, and just

1495
04:55:46.240 --> 04:55:53.159
allow my knuckles just to dig in to get to

1496
04:55:53.279 --> 04:56:03.319
those muscles and to read relaxed all the time, being

1497
04:56:03.560 --> 04:56:21.080
firm yet gentle with you, and just stroking down the

1498
04:56:21.279 --> 04:56:29.799
area to your actual shoulders, moving to the muscles of

1499
04:56:29.880 --> 04:56:41.000
your shoulders, and maybe initially just pulling up the shoulders

1500
04:56:41.040 --> 04:56:44.360
a little bit off the table, just to give you

1501
04:56:44.479 --> 04:56:45.080
a little bit.

1502
04:56:45.000 --> 04:56:55.360
Of a stretch, but very gently, and you've got the

1503
04:56:55.479 --> 04:56:59.279
muscles at the front of your shoulders, the sides.

1504
04:56:59.159 --> 04:57:09.720
And the back. Again, this is a part that can

1505
04:57:09.880 --> 04:57:15.040
really take quite a bit of pressure, quite a bit

1506
04:57:15.119 --> 04:57:25.360
of needing. If if you wish to really release the

1507
04:57:25.520 --> 04:57:33.840
tension to really get into those muscles, and you can

1508
04:57:33.919 --> 04:57:38.119
let your fingers in there. They can feel really nice.

1509
04:57:40.080 --> 04:57:47.599
Sometimes just being stroked gently or being massaged quite strongly,

1510
04:57:51.319 --> 04:58:00.720
it can all be beneficial to the relaxation. Put the

1511
04:58:00.840 --> 04:58:14.319
muscles in your shoulders. Now you move down your arms.

1512
04:58:20.919 --> 04:58:24.439
We do one arm at a time, starting with your

1513
04:58:24.560 --> 04:58:35.279
right arm. Well, I DearS, I just lift your arm up,

1514
04:58:36.240 --> 04:58:41.279
just hold it to the side of you that way

1515
04:58:41.319 --> 04:58:47.799
it still be attached, and I just message the tops

1516
04:58:47.840 --> 04:59:01.240
of your arms all the way down to your forearms

1517
04:59:04.000 --> 04:59:27.880
into your wrists, gently massaging that parts. The softer part

1518
04:59:28.000 --> 04:59:34.639
which is the underpart of the arm, which leads to

1519
04:59:34.759 --> 04:59:40.159
the crease in your elbow, the inside. It's much more

1520
04:59:40.319 --> 04:59:57.759
sensitive skin. Sometimes just having that stroked feel really nice,

1521
05:00:00.479 --> 05:00:14.400
pleasurable and relaxing. Now moving down to your right hand,

1522
05:00:20.439 --> 05:00:26.599
just hold in your hand in both of my hands,

1523
05:00:32.439 --> 05:00:36.319
just pressing gently on the back of your hand and

1524
05:00:38.360 --> 05:00:47.240
stretching your fingers ever so lightly at the same time

1525
05:00:49.439 --> 05:01:03.919
pressing down and messaging each finger, and then starting to massage.

1526
05:01:03.439 --> 05:01:05.240
The palms of the hand.

1527
05:01:11.919 --> 05:01:22.959
Just turning the hand gently, stretching it gently, and actually

1528
05:01:23.080 --> 05:01:29.560
having your hand held can really be an emotional experience

1529
05:01:29.959 --> 05:01:35.959
sometimes even if it is a stranger. So when you

1530
05:01:36.080 --> 05:01:41.599
don't know very well, like a massage person or a therapist,

1531
05:01:41.759 --> 05:01:56.720
maybe because it's intimate and you can feel nice, you

1532
05:01:56.799 --> 05:02:07.400
can feel safe. And as I put that right arm

1533
05:02:07.560 --> 05:02:16.000
back down where it was, did the same with your

1534
05:02:16.119 --> 05:02:29.200
left arm, exactly the same. Massage in the muscles in

1535
05:02:29.319 --> 05:02:37.520
your arm all the way down. Do you rest stroking

1536
05:02:37.599 --> 05:02:47.119
the inside of your arm, just being gentle or as

1537
05:02:47.360 --> 05:03:00.880
firm as you require, and then massage in your left hand,

1538
05:03:07.439 --> 05:03:17.479
stretching the fingers gently, massaging the palm of your left hand.

1539
05:03:29.560 --> 05:03:57.680
You feel so so relaxing, so comforting, and I just

1540
05:03:57.880 --> 05:04:10.759
rest your left arm back down. Start to massage your back,

1541
05:04:12.520 --> 05:04:20.520
the biggest part of your body, starting at the top,

1542
05:04:23.759 --> 05:04:27.520
starting again where we already be have been, the area

1543
05:04:27.599 --> 05:04:32.159
at the top in between your shoulders, near your neck.

1544
05:04:33.919 --> 05:04:38.360
Going back a message in that area again, but this

1545
05:04:38.720 --> 05:04:52.279
time moving downwards, taking a downward stroke to the middle

1546
05:04:52.319 --> 05:05:00.680
of your back, working from the outside inwards. Massage in

1547
05:05:03.119 --> 05:05:12.720
your back, but the outsides of your back, the parts

1548
05:05:15.400 --> 05:05:28.240
where your arms would maybe rest against, almost the part

1549
05:05:28.360 --> 05:05:41.720
that connects your front to your back. Just messaging down

1550
05:05:43.959 --> 05:05:53.240
firmly but gently, as firm as you want, moving down

1551
05:05:53.439 --> 05:05:57.119
and moving across a little bed, and moving all the

1552
05:05:57.159 --> 05:06:03.319
way down again, being very into you have ferm as

1553
05:06:03.439 --> 05:06:15.040
you choose. Eventually we get to the spine. We can

1554
05:06:15.200 --> 05:06:20.040
message the muscles and either side of your spine from

1555
05:06:20.080 --> 05:06:25.720
the top of your neck all the way down to

1556
05:06:25.799 --> 05:06:34.599
your lower back. We can do that a few times.

1557
05:06:37.639 --> 05:06:45.040
Sometimes people use the knuckle or the you know, two

1558
05:06:45.200 --> 05:06:50.520
fingers and just go your side of the spine and

1559
05:06:50.639 --> 05:06:54.319
almost just push down, go all the way down to

1560
05:06:54.439 --> 05:07:01.639
the bottom of the spine. Each time, release in tension

1561
05:07:02.360 --> 05:07:11.520
and opening up the body, stretching your body so that

1562
05:07:11.680 --> 05:07:18.799
you feel more relaxed but at the same time rejuvenated.

1563
05:07:30.159 --> 05:07:33.439
And now I'm going to move to one side, to

1564
05:07:33.560 --> 05:07:40.880
your right side, and from the bottom of your ribs

1565
05:07:42.799 --> 05:07:48.360
to your pelvis, I'm going to massage that area of

1566
05:07:48.520 --> 05:07:53.479
your back. I'll stretch over the other side and i

1567
05:07:53.520 --> 05:08:00.119
will pull the muscles gently and massage and push on

1568
05:08:00.200 --> 05:08:05.119
one end that side or way to my side, to

1569
05:08:05.200 --> 05:08:09.959
the middle of fact to where your spine is massaging

1570
05:08:10.840 --> 05:08:15.200
that side of your spine the opposite side to where

1571
05:08:15.240 --> 05:08:23.279
I'm standing. It's almost like kneading bread. There's that big

1572
05:08:23.479 --> 05:08:35.799
area which is firm yet lots there to message. Potentially

1573
05:08:35.919 --> 05:08:40.080
one of the most important places to actually have a

1574
05:08:40.279 --> 05:08:48.279
message because you feel it. You really feel the release

1575
05:08:48.680 --> 05:08:56.240
and the pleasure of having your lower back massaged. It

1576
05:08:56.439 --> 05:09:05.560
releases so much from your body that's not useful, starting

1577
05:09:05.639 --> 05:09:11.400
a healing process which will continue long after this recording

1578
05:09:11.560 --> 05:09:23.240
is over. The message in this part of your body

1579
05:09:23.799 --> 05:09:28.680
not only feels really good for you, it's actually fun

1580
05:09:28.799 --> 05:09:33.560
to do because it is, as I said, like kneading bread.

1581
05:09:35.959 --> 05:09:38.439
It's a part that you can really get hold of

1582
05:09:40.000 --> 05:09:53.720
and really massage deeply. If that's your choice, then I'm

1583
05:09:53.759 --> 05:09:55.599
going to move over to the other side of your

1584
05:09:55.639 --> 05:10:04.880
body and do the same with the opposite part of

1585
05:10:05.000 --> 05:10:12.159
your lower back, kneeding and messaging from your sides or

1586
05:10:12.360 --> 05:10:19.479
way to the middle of your back where your spine

1587
05:10:19.639 --> 05:10:33.360
is pressing and kneading firm and gentle at the same time.

1588
05:10:35.319 --> 05:10:47.840
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1589
05:10:48.200 --> 05:10:59.759
relaxation or mixed together. Plus there's that feeling from your

1590
05:10:59.799 --> 05:11:05.080
stomach as it's being stretched. Even though you're in your

1591
05:11:05.159 --> 05:11:09.439
stomach now, you can feel it being stretched because that

1592
05:11:09.599 --> 05:11:21.000
whole area is connected to your stomach. Now we're going

1593
05:11:21.040 --> 05:11:25.959
to move or move further up to your top of

1594
05:11:26.040 --> 05:11:30.479
your body and I we do the same this time,

1595
05:11:31.799 --> 05:11:38.599
starting with your upper back. Put my hands forward over

1596
05:11:39.919 --> 05:11:46.080
and mass massage in that area up to your spine,

1597
05:11:47.279 --> 05:11:49.880
from the side of your body up to your spine.

1598
05:11:51.680 --> 05:11:57.840
So some of that message area, the muscle tissue or

1599
05:11:57.880 --> 05:12:01.880
whatever fatty tissue even will be possibly from your chest

1600
05:12:03.720 --> 05:12:07.840
because's all connected. The chest and the back connect together.

1601
05:12:10.959 --> 05:12:14.240
I'm going to be massaging and just pulling some of

1602
05:12:14.360 --> 05:12:22.279
that skin from your side up and massaging that area

1603
05:12:25.279 --> 05:12:29.439
of your upper back all the way to your spine.

1604
05:12:33.840 --> 05:12:36.080
And then I'll move down a bit and I'll continue

1605
05:12:36.680 --> 05:12:39.439
with the middle of your back doing exactly the same

1606
05:12:39.560 --> 05:12:56.840
thing as gentle or as deep as you choose. Now

1607
05:12:56.959 --> 05:13:00.759
I'll move or the other side again and do the

1608
05:13:00.880 --> 05:13:05.080
exact same thing with the top of your back on

1609
05:13:05.159 --> 05:13:14.439
the other side, from pretty much underneath your arm area,

1610
05:13:14.560 --> 05:13:29.759
really to your spine, and then continue in that all

1611
05:13:29.759 --> 05:13:34.840
the way down, including the lower your middle of your back.

1612
05:13:48.520 --> 05:13:53.720
I'm gonna go to your thighs, the backs of your thighs,

1613
05:13:56.400 --> 05:14:03.799
and the sides of your thighs, starting with your right leg.

1614
05:14:06.119 --> 05:14:13.479
Massage in the back and the sides of your thighs

1615
05:14:15.959 --> 05:14:22.360
gently and firmly. There's a lot of muscles there. It's

1616
05:14:22.400 --> 05:14:25.680
an area that can be very tense at times and

1617
05:14:25.880 --> 05:14:29.240
maybe needs a little bit more pressure than the rest

1618
05:14:29.279 --> 05:14:37.439
of the body. That's up to you. You can gently

1619
05:14:37.599 --> 05:14:44.880
stroke the back of your legs where you know, opposite

1620
05:14:44.959 --> 05:14:50.479
your knee joint or underneath your knee joint, very sensitive,

1621
05:14:50.759 --> 05:15:06.880
gentle area, and working down to your calf muscles. Massage

1622
05:15:07.000 --> 05:15:12.680
in your calf muscles thoroughly and deeply, if you choose,

1623
05:15:16.119 --> 05:15:33.040
using both hands and fingers, digging deep to your ankles.

1624
05:15:35.319 --> 05:15:40.959
In the back of your back of your ankles, just

1625
05:15:41.279 --> 05:15:52.880
gently massage in that area, maybe lifting the leg and

1626
05:15:53.720 --> 05:16:08.240
stretching it a little bit. Moving to the right foot,

1627
05:16:16.240 --> 05:16:25.959
massage in the bottom of your feet and the side

1628
05:16:26.119 --> 05:16:37.479
of your feet gently but firm enough so they don't tickle,

1629
05:16:43.040 --> 05:16:48.520
and just allow the pleasure that you get from having

1630
05:16:48.560 --> 05:16:57.959
your feet massaged to just overtake you. As I continue

1631
05:16:58.080 --> 05:17:04.680
to message your feet, the bottoms of your feet, the sides,

1632
05:17:07.319 --> 05:17:13.000
your arches, your heel. You can put a lot of

1633
05:17:13.119 --> 05:17:18.959
pressure into your heel and it feels amazing, Yet the

1634
05:17:19.200 --> 05:17:27.279
arches need to be a bit more gentle. Stretching your

1635
05:17:27.400 --> 05:17:33.840
toes gently, the message in the bottoms of your toes

1636
05:17:34.599 --> 05:17:49.880
with my fingers, each one individually. Moving over to the

1637
05:17:50.040 --> 05:17:59.439
left leg to do exactly the same thing. Starting at

1638
05:17:59.479 --> 05:18:03.919
the top of the thighs, work in the back of

1639
05:18:04.000 --> 05:18:11.520
the thighs and the sides, massaging deeply and gently that

1640
05:18:11.720 --> 05:18:25.759
whole area, working all the way down. And this is

1641
05:18:25.840 --> 05:18:31.959
an area that maybe you could like to spend more

1642
05:18:32.080 --> 05:18:40.720
time relaxing and messaging. So perhaps if you wanted, I

1643
05:18:40.759 --> 05:18:45.680
could big a future recording wants spend more time on

1644
05:18:45.880 --> 05:18:58.080
one particular area. As you move down to your calf muscles,

1645
05:19:04.040 --> 05:19:17.439
massaging in your calf muscles firmly and gently, move down

1646
05:19:19.759 --> 05:19:26.119
your encor into your feet, Massage in the backs of

1647
05:19:26.200 --> 05:19:36.639
your feet, the bottoms of your feet, stretching your toes

1648
05:19:37.000 --> 05:19:43.319
and massage in each tone individually. And the feeling of

1649
05:19:43.479 --> 05:19:49.360
pleasure and release that you experience when you're having your

1650
05:19:49.479 --> 05:20:10.959
feet massaged feels really good. Now she turn over in

1651
05:20:11.080 --> 05:20:21.919
your mind. Laying on your back, I'm just going to

1652
05:20:22.000 --> 05:20:39.040
start again for your neck area, in your shoulders, just

1653
05:20:39.200 --> 05:20:49.639
to get back in touch with that area. And as

1654
05:20:49.759 --> 05:21:01.400
you move up, I can clean my hands make them

1655
05:21:01.439 --> 05:21:07.080
more fresh, because now I'm going to massage your face gently,

1656
05:21:11.479 --> 05:21:21.560
starting off with your forehead. Your eyes are closed and

1657
05:21:22.680 --> 05:21:28.479
I can just stretch your eyes a little bit, pushing

1658
05:21:28.639 --> 05:21:45.479
up on your eyebrows, just massaging around, just scalp, massaging

1659
05:21:45.720 --> 05:21:56.400
down your cheeks, around your ears, into your chaw gently.

1660
05:22:00.919 --> 05:22:19.639
The side of your neck, your chin. Then just moving down.

1661
05:22:23.520 --> 05:22:31.000
From your neck down to your chest, starting by message

1662
05:22:31.080 --> 05:22:37.919
in the very top of your chest where the collar

1663
05:22:38.000 --> 05:22:51.479
phone is either side of the collarbone, and then just

1664
05:22:51.880 --> 05:23:04.319
message in the hole of the chest, moving the chest

1665
05:23:04.439 --> 05:23:18.000
around because it's quite a large area. You can move

1666
05:23:18.240 --> 05:23:29.040
from one side to the next, moving my hands underneath

1667
05:23:29.319 --> 05:23:39.040
pretty much where your arms are stretching up, stretching some

1668
05:23:39.200 --> 05:23:47.040
of the muscles of your back in the process, moving

1669
05:23:47.200 --> 05:24:08.000
up over your chest and they're moving down again, and

1670
05:24:08.119 --> 05:24:13.560
then allowing my hands to just massage gently and slide

1671
05:24:13.880 --> 05:24:20.400
down towards your stomach, starting in the middle of your chest,

1672
05:24:23.840 --> 05:24:30.520
and then gradually my hands moving apart and massage in

1673
05:24:30.680 --> 05:24:39.759
and slide in at the same time, moving down to

1674
05:24:39.959 --> 05:24:55.639
just below your rid cage, moving down, then massaging up again,

1675
05:24:58.439 --> 05:25:02.240
giving your chest all the attention.

1676
05:25:03.599 --> 05:25:04.560
That it needs.

1677
05:25:06.279 --> 05:25:18.639
To feel completely relaxed, remembering them. I'm also going to

1678
05:25:18.680 --> 05:25:24.279
be focusing on your sides as well, an area that

1679
05:25:24.560 --> 05:25:31.759
really doesn't get much attention but feels really good when

1680
05:25:31.799 --> 05:25:41.080
it's massaged. Just stroking my hands down the sides of

1681
05:25:41.159 --> 05:25:48.080
your body, just below your arms all the way down

1682
05:25:48.159 --> 05:26:03.159
to your hips. Now moving to your stomach area, I'm

1683
05:26:03.200 --> 05:26:06.880
gonna stand one side of you like I did when

1684
05:26:06.919 --> 05:26:11.720
I did your lower back. I'm gonna do a similar

1685
05:26:11.919 --> 05:26:21.040
process of just stretching the muscles from your side, gently

1686
05:26:23.479 --> 05:26:30.200
massaging from one side to the next.

1687
05:26:32.240 --> 05:26:32.680
Move in.

1688
05:26:35.240 --> 05:26:39.439
A whole area from below your ribs all the way

1689
05:26:39.520 --> 05:26:50.400
down to below your belly button, and then move around

1690
05:26:50.479 --> 05:27:00.400
to the other side of you and repeat that process

1691
05:27:00.680 --> 05:27:13.720
of relaxing deeply, calmly. You feel loose, you feel free.

1692
05:27:16.119 --> 05:27:20.840
And it's something about having your stomach massage that's different

1693
05:27:20.880 --> 05:27:27.720
from any other part because we do have a tendency

1694
05:27:28.360 --> 05:27:32.279
of holding a different kind of stress in our stomachs

1695
05:27:33.639 --> 05:27:41.479
that we may not be aware of. As a now

1696
05:27:41.639 --> 05:27:49.880
message your stomach in front of your stomach, making circles

1697
05:27:51.360 --> 05:28:00.560
around your belly button, anything going in the other way around.

1698
05:28:07.119 --> 05:28:12.840
There's a gentleness and a freedom that comes from feeling

1699
05:28:13.520 --> 05:28:23.799
how you're feeling. As I now move down the tops

1700
05:28:23.880 --> 05:28:30.639
of your thighs, the muscles, massaging them, and I can

1701
05:28:30.759 --> 05:28:36.680
do this two legs at the same time, pressing down,

1702
05:28:39.560 --> 05:28:45.680
massaging deeply those muscles in your thighs, the front of

1703
05:28:45.799 --> 05:28:56.759
your thighs, and moving down to your knees, gently massaging

1704
05:28:56.880 --> 05:29:08.119
your knees, Sliding down your shins, putting pressure on either

1705
05:29:08.319 --> 05:29:11.400
side of your shin gently.

1706
05:29:13.560 --> 05:29:21.319
Softly but firmly, moving down to your.

1707
05:29:21.279 --> 05:29:36.040
Ankles, stroking the tops of your feet, and then with

1708
05:29:36.240 --> 05:29:43.040
each foot in each hand, just gently messaging the whole

1709
05:29:43.159 --> 05:29:52.080
of the foot, the top, the bottom, your heel, your ankle,

1710
05:29:52.919 --> 05:30:04.560
your toes, messaging every part of your feet. It feels

1711
05:30:04.680 --> 05:30:10.200
so good just to let go and enjoy the process,

1712
05:30:15.880 --> 05:30:34.720
enjoy feeling so deeply relaxed, so much comfort and so

1713
05:30:34.919 --> 05:30:51.400
many feelings that come just from touching your skin. And

1714
05:30:51.639 --> 05:30:57.439
you can just lie there for as long as you

1715
05:30:57.680 --> 05:31:10.799
choose enjoying the feeling of deep comfort from being massaged

1716
05:31:13.479 --> 05:31:21.720
by me, enjoy.

1717
05:31:25.040 --> 05:31:30.560
Fearing deeply.

1718
05:31:34.959 --> 05:31:35.560
Rased.

1719
05:31:41.439 --> 05:31:47.919
And all we're gonna do is blow out some candles.

1720
05:31:50.439 --> 05:32:05.520
In your mind, there are going to be a hundred candles,

1721
05:32:12.639 --> 05:32:18.439
and you're going to blow each one out individually, one

1722
05:32:18.799 --> 05:32:26.200
by one, starting at one hundred. As I count down

1723
05:32:31.400 --> 05:32:38.240
all the way down to one, and each time I

1724
05:32:38.520 --> 05:32:47.599
say a number, you can imagine that candle in front

1725
05:32:47.680 --> 05:32:58.680
of you, and I'd like you to actually physically generally

1726
05:32:58.799 --> 05:33:14.520
blow yah that candle out, just so it's not big blows,

1727
05:33:14.919 --> 05:33:28.759
just a gentle, and that candle will extinguish. And then

1728
05:33:28.919 --> 05:33:36.159
I'll say the next number as we moved down, and

1729
05:33:36.319 --> 05:33:42.639
you can just h blow that one out as well.

1730
05:33:48.560 --> 05:33:57.080
And as we move down the numbers, you'll find yourself

1731
05:33:58.200 --> 05:34:01.000
feeding more and more more relaxed.

1732
05:34:04.040 --> 05:34:04.840
If you need.

1733
05:34:06.319 --> 05:34:15.560
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1734
05:34:19.400 --> 05:34:26.880
In fact, you may struggle to blow out all one

1735
05:34:27.040 --> 05:34:43.919
hundred of these candles as you feel more and more

1736
05:34:44.240 --> 05:35:12.200
deeply relaxed, more and more deeply tired, And the further

1737
05:35:12.520 --> 05:35:22.200
you go down, the more your mind starts to drift.

1738
05:35:28.560 --> 05:35:35.040
You may find that you stop listening to me after

1739
05:35:35.200 --> 05:35:48.000
a while, and even though there may be background sounds

1740
05:35:48.119 --> 05:35:55.799
where you are, you'll be aware of those sounds.

1741
05:35:58.759 --> 05:35:59.759
At the moment.

1742
05:36:04.759 --> 05:36:05.240
Be me.

1743
05:36:08.759 --> 05:36:23.560
Start to just not even notice them at all, because

1744
05:36:23.720 --> 05:36:37.279
they're unimportant. Where I am, I've got the sounds of

1745
05:36:37.400 --> 05:36:44.319
the birds, there's horrors, the pigeon who likes to say

1746
05:36:44.400 --> 05:36:50.680
hello sometimes, and there's the odd plane that goes by,

1747
05:36:53.720 --> 05:37:08.040
maybe traffic and trains distance, but none of that scens

1748
05:37:08.240 --> 05:37:23.119
important whatsoever. More candles you blow out, the less important.

1749
05:37:23.959 --> 05:37:26.119
Anything is.

1750
05:37:31.080 --> 05:37:40.240
More candles you blow out, the further you seem to

1751
05:37:42.200 --> 05:38:00.400
move away from sounds and from general date days. Stuff

1752
05:38:02.000 --> 05:38:16.040
seems to just move away on its own. You feel

1753
05:38:16.560 --> 05:38:36.759
more calma with every candle you blow out, guiding you

1754
05:38:40.000 --> 05:38:53.040
to the next number. Do you hear me say? And

1755
05:38:53.159 --> 05:39:11.080
then you blow that candle out too? So easy, so simple.

1756
05:39:20.599 --> 05:39:34.599
We're gonna start by introducing the first candle, which is

1757
05:39:34.720 --> 05:39:51.959
a hundred. First candle, this is one hundred. When you

1758
05:39:52.919 --> 05:40:09.200
blow that candle out, you'll find immediately a slight change

1759
05:40:13.080 --> 05:40:21.319
in how you feel, as well as the real sense

1760
05:40:21.520 --> 05:40:52.119
of positivity growing within you, relaxation and sleepiness expanding. Starting

1761
05:40:52.799 --> 05:41:21.240
with one hundred blow out that candle now ninety nine,

1762
05:41:39.680 --> 05:41:45.000
candle ninety eight.

1763
05:42:05.159 --> 05:42:06.040
Can do.

1764
05:42:09.599 --> 05:43:44.360
Ninety seven, cane ninety six, hand ninety five and ninety four,

1765
05:44:09.159 --> 05:45:36.959
candle ninety three, hand ninety two and ninety one, ten

1766
05:45:37.159 --> 05:46:12.080
to ninety and eighteen nine.

1767
05:46:15.400 --> 05:46:29.159
Mmh and.

1768
05:46:37.520 --> 05:49:03.799
Fifty eight can eighties can do eighty eighty five.

1769
05:49:39.520 --> 05:49:55.639
And ha.

1770
05:50:07.319 --> 05:51:39.400
Fenn eighty two and two one.

1771
05:53:15.119 --> 05:54:08.279
Candle seventy nine, candle seventy eight, candle seventy seven, candle

1772
05:54:11.919 --> 05:55:14.279
seventy six, candle seventy five, candle seventy four, candle seventy three,

1773
05:55:26.200 --> 05:56:29.119
candle seventy two, candle seventy one, candle seventy one, and

1774
05:56:33.400 --> 05:57:27.840
seventy and sixty nine, candle sixty eight, candle sixty seven,

1775
05:57:41.560 --> 05:58:46.319
candle sixty five, candle sixty four, candle sixty four, candle

1776
05:58:46.959 --> 06:00:27.799
sixty three, candle sixty sixty one, candle sixty and fifty nine,

1777
06:00:49.439 --> 06:02:07.080
hand fifty eight, candle fifty seven, candle fifty six, candle

1778
06:02:10.479 --> 06:03:27.040
fifty five, candle fifty four, handle fifty three, hando fifty two,

1779
06:03:50.400 --> 06:05:56.159
fifty two two fifty, candle fifty one, candle fifty candle

1780
06:05:59.680 --> 06:07:50.799
h forty nine, candle forty eight candle forty seven, candle

1781
06:07:53.520 --> 06:09:47.400
forty six, can't forty five and forty two, candle forty one,

1782
06:10:20.520 --> 06:12:21.000
candle forty, candle thirty nine, handle thirty eight, can two

1783
06:12:25.400 --> 06:14:00.240
thirty seven, canto thirty five, can't do thirty four four,

1784
06:14:33.479 --> 06:17:25.000
tendo thirty three, handle thirty one, hand thirty and twoin

1785
06:17:25.880 --> 06:19:48.319
teen nine ten, twenty eight and twenty seven, candle twenty six,

1786
06:20:29.279 --> 06:22:00.720
candle twenty five and two wine four end twenty three

1787
06:22:39.240 --> 06:22:44.000
and twin keep two.

1788
06:23:16.560 --> 06:23:17.080
And do.

1789
06:23:21.880 --> 06:25:58.799
You want and to wite no, can do ninety, can

1790
06:25:59.000 --> 06:29:09.400
do seventeen sixteen, chancel fourteen and.

1791
06:29:14.240 --> 06:30:01.159
U four.

1792
06:30:11.919 --> 06:33:12.759
Candle eleven, hands, yeah, y, shame do nine, cham to eight,

1793
06:33:45.840 --> 06:34:44.840
chamdo six, camp.

1794
06:35:30.400 --> 06:35:35.599
Can four.

1795
06:36:13.880 --> 06:36:25.720
And doy.

1796
06:37:22.959 --> 06:37:29.200
T two.

1797
06:38:19.720 --> 06:38:38.639
Candle or let go of all of those thoughts, worries,

1798
06:38:38.959 --> 06:38:45.080
concerns about the past, thoughts about the future, and even

1799
06:38:46.560 --> 06:38:50.880
things you've been thinking about today. Just let it all

1800
06:38:50.959 --> 06:38:57.200
go because none of it is useful in this moment.

1801
06:39:02.080 --> 06:39:17.479
This is your opportunity to just focus on feeling relaxed,

1802
06:39:21.759 --> 06:39:28.200
allowing yourself to get in touch with that natural sense

1803
06:39:30.279 --> 06:39:38.400
of peace that we all have within us. It's available

1804
06:39:38.479 --> 06:39:43.319
for everyone, it just sometimes takes a little bit of

1805
06:39:43.439 --> 06:39:50.880
effort to set up the right time and place in

1806
06:39:51.119 --> 06:39:57.360
order for you to just let go, because when you

1807
06:39:57.560 --> 06:40:05.360
do decide to let go and relax, that's what your

1808
06:40:05.400 --> 06:40:14.080
body starts to do because you've chosen, You've chosen to

1809
06:40:14.560 --> 06:40:21.639
just allow your body to unwind and your mind starts

1810
06:40:21.759 --> 06:40:29.200
to slow down. And it's a nice feeling. It's a

1811
06:40:29.319 --> 06:40:33.520
nice feeling at the beginning, just to know that you

1812
06:40:34.040 --> 06:40:44.279
have chosen to decide to relax deeply, and because you've

1813
06:40:44.400 --> 06:40:52.919
made that decision, your body will just follow suit. Because

1814
06:40:52.959 --> 06:40:57.599
sometimes all the muscles in your body need is just

1815
06:40:57.959 --> 06:41:07.200
permission from you to relax. Because so often we're busy,

1816
06:41:07.439 --> 06:41:11.639
we're going from here to there, we're walking around, and

1817
06:41:11.759 --> 06:41:19.080
we're doing stuff, and the body doesn't have any time

1818
06:41:19.360 --> 06:41:27.720
or space to really relax deeply. So it kind of

1819
06:41:27.840 --> 06:41:33.400
waits for you to lead the way, waits for your permission.

1820
06:41:37.720 --> 06:41:44.240
And when you do give your permission, when you give

1821
06:41:44.279 --> 06:41:50.599
the say so we need say okay, it's time for

1822
06:41:50.720 --> 06:42:00.360
your body to let go completely and relax totally, your

1823
06:42:00.400 --> 06:42:09.880
body just follows. It's like a breath of relief. Ah good,

1824
06:42:09.959 --> 06:42:16.880
I can now relax. That feeling at the end of

1825
06:42:16.959 --> 06:42:20.200
a day of a very physical day that you may

1826
06:42:20.279 --> 06:42:24.119
experience in the past. But you get home and you

1827
06:42:24.319 --> 06:42:28.040
just sit down on a chair, maybe you kick your

1828
06:42:28.159 --> 06:42:34.400
shoes off, and ah, feels so nice knowing that you

1829
06:42:34.520 --> 06:42:38.639
don't have to get up again for a little while

1830
06:42:38.680 --> 06:42:42.400
at least if you choose, you can just sit there

1831
06:42:42.560 --> 06:42:55.119
for maybe an hour to It feels blissful. And just

1832
06:42:55.279 --> 06:43:00.319
by sitting down like that, your body knows that it's

1833
06:43:00.439 --> 06:43:06.119
time to relax. Your body has been given permission from you.

1834
06:43:08.360 --> 06:43:18.639
Because it's a mindset in your mind, you're prepared to

1835
06:43:18.840 --> 06:43:28.439
let go of everything and just completely allow all the

1836
06:43:28.720 --> 06:43:37.520
stress of your body to evaporate. Any tensions can just

1837
06:43:37.880 --> 06:43:57.240
gradually vanish. It's almost like magic, really, because that sense

1838
06:43:57.520 --> 06:44:03.759
of relaxation in your body, it's a very natural state.

1839
06:44:05.639 --> 06:44:10.279
It's not something unusual. It may feel unusual when you

1840
06:44:10.400 --> 06:44:13.720
first start to relax, if you if you haven't really

1841
06:44:15.119 --> 06:44:19.000
spent a lot of time focusing and giving yourself this

1842
06:44:19.240 --> 06:44:24.240
space to let go completely and relax may seem are

1843
06:44:24.400 --> 06:44:32.680
most alien, but it isn't. It's actually the most natural

1844
06:44:32.799 --> 06:44:41.400
thing in the world to let go completely, to relax totally,

1845
06:44:43.360 --> 06:44:50.599
the most natural thing in the world to allow yourself.

1846
06:44:54.479 --> 06:44:55.439
To feel.

1847
06:44:56.639 --> 06:45:03.240
Really calm in your mind, and it is almost like

1848
06:45:03.400 --> 06:45:13.000
a literal unwinding. It's like you press a button and

1849
06:45:13.159 --> 06:45:19.360
all the tension just releases, and it's like a wheel,

1850
06:45:19.759 --> 06:45:23.959
like a cog, like the inside of a clock, just unwinding,

1851
06:45:24.599 --> 06:45:28.520
and it's almost like you could see the little wind

1852
06:45:28.639 --> 06:45:34.479
up knob that's used just going the opposite way that

1853
06:45:34.560 --> 06:45:40.479
you choose to wind it up, and the energy that

1854
06:45:40.720 --> 06:45:50.919
frenetic stress for energy gradually winding down, losing its power,

1855
06:45:52.240 --> 06:45:59.639
losing its strength, as a sense of relaxation becomes stronger

1856
06:46:00.880 --> 06:46:10.360
and deeper, and you may find a the more relaxed

1857
06:46:11.759 --> 06:46:22.759
you feel, that your mind starts to wonder, maybe just

1858
06:46:22.840 --> 06:46:25.439
seemed to stop listening to me for a while, and

1859
06:46:26.880 --> 06:46:32.240
your mind goes somewhere else, and then you realize you're

1860
06:46:32.279 --> 06:46:37.520
listening to me again, and that was just your mind

1861
06:46:37.919 --> 06:46:48.360
drifting to sleep, which is quite natural, because sometimes when

1862
06:46:48.439 --> 06:46:55.200
we're stressed and tense, we're not I mean I actually

1863
06:46:55.319 --> 06:47:00.240
be aware of what we need, what we physically your

1864
06:47:00.319 --> 06:47:10.560
emotionally need in this moment. But when you allow your

1865
06:47:10.680 --> 06:47:16.439
body and mind to relax completely and you let go

1866
06:47:16.560 --> 06:47:25.560
of all thoughts, concerns, worries, ideas, all letting them go,

1867
06:47:26.639 --> 06:47:35.000
allow them to drop onto the floor. When you start

1868
06:47:35.159 --> 06:47:43.599
to get in touch with the feelings of such relaxation,

1869
06:47:47.439 --> 06:47:49.040
this feels.

1870
06:47:48.919 --> 06:47:49.959
So nice.

1871
06:47:51.599 --> 06:47:57.560
To be in touch with the calmness of the different

1872
06:47:57.680 --> 06:48:10.759
body parts as they become looser and looser. Even your

1873
06:48:10.919 --> 06:48:23.000
breathing seems easier and more natural, effortless, as that cool

1874
06:48:24.000 --> 06:48:31.400
enters through your mouth or nose into your lungs, breathing

1875
06:48:31.479 --> 06:48:39.840
in comforts and relaxation, and then just breathing out any

1876
06:48:41.040 --> 06:48:48.439
excess remain intension or stress from every part of your

1877
06:48:48.520 --> 06:48:56.279
body and mind. And as you start to focus on

1878
06:48:56.400 --> 06:49:04.720
your mind, maybe exist that things have come to a

1879
06:49:04.919 --> 06:49:15.639
standstill or maybe just much much lower than before, because

1880
06:49:15.720 --> 06:49:23.040
your mind is not really needed when listening to my voice,

1881
06:49:26.919 --> 06:49:33.040
which allows your mind to relax just as deeply as

1882
06:49:33.159 --> 06:49:43.639
your body. And that's synchronicity between the relaxation of your

1883
06:49:43.880 --> 06:49:50.200
body and relaxation of your mind.

1884
06:49:52.560 --> 06:49:53.799
Let you know that.

1885
06:49:55.959 --> 06:50:08.400
Feeling completely calm, loose, and relaxed real is a great

1886
06:50:09.360 --> 06:50:13.520
healing experience fear.

1887
06:50:15.759 --> 06:50:16.479
And has.

1888
06:50:20.799 --> 06:50:29.240
So many positive benefits for your body, mind, and your life.

1889
06:50:31.880 --> 06:50:38.479
To be able to lect over everything and to relax

1890
06:50:39.720 --> 06:50:50.680
completely in all parts of your body and mind, even

1891
06:50:50.799 --> 06:51:06.119
your bones has arised, all your muscles are arised, Even

1892
06:51:06.400 --> 06:51:20.000
the skin that covers your body is relaxed. Every hair.

1893
06:51:23.040 --> 06:51:23.599
That you have.

1894
06:51:25.400 --> 06:51:42.919
Is also deeply relaxed. And your brain really styles to

1895
06:51:43.200 --> 06:51:56.439
feel the benefits of this healing relaxation. And as you

1896
06:51:56.680 --> 06:52:02.560
focus on the eaten inside of your scalp where your

1897
06:52:02.680 --> 06:52:10.360
brain is, you can start to realize and notice the

1898
06:52:10.639 --> 06:52:22.000
benefits of your brain relaxing deeply. Then it's your brain

1899
06:52:23.639 --> 06:52:33.919
continues to relax, it sends those messages to the rest

1900
06:52:34.200 --> 06:52:35.279
of your body.

1901
06:52:36.880 --> 06:52:38.639
And your mind.

1902
06:52:40.279 --> 06:52:45.520
To rely, relax even more.

1903
06:52:49.040 --> 06:53:07.159
Deeply, relax me more completely, letting go of any remaining

1904
06:53:07.759 --> 06:53:16.720
thoughts or concerns, allow them just to drop onto the

1905
06:53:16.880 --> 06:53:27.680
floor because they're no longer necessary in this moment, In

1906
06:53:27.799 --> 06:53:38.080
this moment of deep relaxation and calmness, filling.

1907
06:53:40.279 --> 06:53:41.200
Your brain.

1908
06:53:42.880 --> 06:54:05.639
With deep, concentrated healing, calming, relaxing, every part of your

1909
06:54:05.720 --> 06:54:27.000
brain feeling so loose and comfortable, so relaxed and be peaceful.

1910
06:54:30.319 --> 06:54:41.639
Your brain feels so light, that's so healthy. In that

1911
06:54:42.040 --> 06:54:55.560
sense of deep, deep comfort really does allow you to

1912
06:54:55.959 --> 06:55:08.159
enjoy those ever increasing sensations of comfort that are spreading

1913
06:55:09.639 --> 06:55:21.840
throughout your body. Relaxing each and every muscle of your body.

1914
06:55:23.919 --> 06:55:24.479
Eat.

1915
06:55:26.040 --> 06:55:45.279
Deeper and deeper, much more deeper than before, much more

1916
06:55:47.319 --> 06:56:03.680
comfort spreading through your body and your mind. So peaceful

1917
06:56:04.200 --> 06:56:21.680
and calm, so very, very peaceful in every part of

1918
06:56:21.919 --> 06:56:36.799
your body. Lett him go, m a everything averything, so

1919
06:56:38.159 --> 06:56:59.080
peaceful and calm, so relax Every second the passes you feel.

1920
06:57:01.119 --> 06:57:02.560
D perth.

1921
06:57:03.799 --> 06:57:32.319
Dper relax, dper and dper relax calm, so calm, peace for.

1922
06:57:35.119 --> 06:57:44.400
So very peace from your head down to your toes.

1923
06:57:47.520 --> 06:58:01.119
Such peace and comfort growing all the time, sir, speace

1924
06:58:02.159 --> 06:58:15.639
and comfort spreading through your body and mind deeper deeper,

1925
06:58:18.560 --> 06:58:32.639
Such comfort spreading and sinking deeper into a muscle your body.

1926
06:58:36.279 --> 06:58:37.919
So the you feel.

1927
06:58:40.119 --> 06:59:05.479
Amazing, so relaxed, so peaceful, so relax, peaceful, letting go.

1928
06:59:14.639 --> 06:59:20.840
I'm going to do a body scan, focusing on firstly

1929
06:59:21.000 --> 06:59:25.720
how you feel in your body. Not trying to change

1930
06:59:26.439 --> 06:59:32.040
how you feel, not trying to relax, not trying to

1931
06:59:32.240 --> 06:59:39.400
move away from any discomfort or stress or tension. Just accepting,

1932
06:59:40.959 --> 06:59:46.040
observing and accepting how you feel in the different parts

1933
06:59:46.119 --> 06:59:52.799
of your body, Just allowing yourself to be exactly as

1934
06:59:52.880 --> 07:00:04.360
you are, to notice to get in touch with how

1935
07:00:04.400 --> 07:00:11.840
you actually feel in this moment, I'm going to start

1936
07:00:11.959 --> 07:00:22.919
off by focusing on your hands. Just be aware of

1937
07:00:23.040 --> 07:00:31.279
your hands. I'd like you to move your hands around.

1938
07:00:32.759 --> 07:00:38.319
Just maybe move your fingers a little bit. I've been

1939
07:00:38.400 --> 07:00:41.799
and closing your hands very gently.

1940
07:00:43.040 --> 07:00:45.040
Just so that you can.

1941
07:00:46.759 --> 07:00:53.799
Get in touch with how your hands and your fingers feel,

1942
07:00:59.200 --> 07:01:18.119
very very slow movements. Focusing now on your feet, and

1943
07:01:18.240 --> 07:01:22.119
if you can just do kind of an equivalent with

1944
07:01:22.319 --> 07:01:28.040
your feet is you've just done with your hands, Maybe

1945
07:01:29.479 --> 07:01:36.880
turn in your ankles, moving your feet around, moving your

1946
07:01:37.040 --> 07:01:50.279
toes gently, but only very gently and very slowly, noticing

1947
07:01:50.799 --> 07:02:05.400
how your feet fulfill in this moment. Focusing now and

1948
07:02:05.560 --> 07:02:13.599
your eyes, I like you to just focus on your eyelids.

1949
07:02:16.000 --> 07:02:19.040
Maybe you can open and close your eyes a couple

1950
07:02:19.119 --> 07:02:24.200
of times to really get in touch with how you

1951
07:02:24.439 --> 07:02:30.400
feel when you do close your eyes. The muscle changes

1952
07:02:32.759 --> 07:02:38.680
in your eyes when you do close them, maybe raising

1953
07:02:38.759 --> 07:02:47.840
your eyebrows. It stretches the tops of your eyes, perhaps

1954
07:02:48.240 --> 07:02:56.439
quinting your eyes, scrunching up your eyes, just so you can.

1955
07:02:57.799 --> 07:02:58.119
Hear it.

1956
07:02:58.240 --> 07:03:09.000
Get in touch with all aspects of how your eyes feel.

1957
07:03:11.759 --> 07:03:12.360
Right now.

1958
07:03:21.599 --> 07:03:28.000
Now, focusing on your thighs and it it just starts

1959
07:03:28.040 --> 07:03:36.000
you to gently tense your thighs, just very very gently,

1960
07:03:38.319 --> 07:03:48.959
just enough so you can become more attuned to the

1961
07:03:50.279 --> 07:03:58.200
physical sensation of your upper legs, the front of your

1962
07:03:58.319 --> 07:04:10.040
thighs in the backs of fine noticing and observing how

1963
07:04:12.400 --> 07:04:27.439
your thighs feel right now, moving your focus to the

1964
07:04:27.560 --> 07:04:34.080
back of your neck, just noticing the back of your

1965
07:04:34.200 --> 07:04:40.560
neck the muscles, and of course they lead to the

1966
07:04:40.840 --> 07:04:45.279
side of your neck. They also lead to the top

1967
07:04:45.360 --> 07:04:51.680
of your back, which leads to your shoulders. So as

1968
07:04:51.720 --> 07:04:57.560
your focus on the back of your neck, maybe you

1969
07:04:57.720 --> 07:05:03.720
can move your head gently upwards as if you were

1970
07:05:03.799 --> 07:05:11.040
looking up. Maybe moving your head down as if you

1971
07:05:11.080 --> 07:05:17.959
were looking down. Perhaps moving your head side to side,

1972
07:05:19.080 --> 07:05:32.479
right to left, only very slowly and very gently, not

1973
07:05:32.680 --> 07:05:41.319
trying to force anything. It has to be very very gentle,

1974
07:05:44.400 --> 07:05:46.400
just so you can.

1975
07:05:47.880 --> 07:05:49.520
Be more.

1976
07:05:51.159 --> 07:06:03.000
In touch with the feelings, with the sensations physical sensations

1977
07:06:03.279 --> 07:06:11.240
of how the back of your neck feels right now.

1978
07:06:18.799 --> 07:06:26.759
As we now focus on the tops of your arms,

1979
07:06:29.119 --> 07:06:33.959
the parts where your biceps and your triceps are between

1980
07:06:34.040 --> 07:06:41.759
your elbow and your shoulders. Should focus on those parts,

1981
07:06:42.759 --> 07:06:48.439
the tops of your arms. You may like to just

1982
07:06:49.200 --> 07:07:00.520
tense them, but very very gently and slowly, so you're

1983
07:07:00.560 --> 07:07:10.000
not straining or putting any pressure whatsoever on your arms.

1984
07:07:12.720 --> 07:07:20.080
It's just solely you can gain more of a sense

1985
07:07:20.360 --> 07:07:30.799
of how your upper arms are feeling in this moment,

1986
07:07:33.840 --> 07:07:44.560
and just noticing as you gently, very gently and slowly

1987
07:07:46.319 --> 07:07:57.279
tighten the muscles and then let go. Notice how the

1988
07:07:57.479 --> 07:08:13.439
tops of your arms feel right now as now focus

1989
07:08:16.599 --> 07:08:24.159
on your stomach, the area the lower abdomen area below

1990
07:08:24.240 --> 07:08:33.000
your belly button, moving all the way down to your hips,

1991
07:08:34.080 --> 07:08:45.360
just above your grind. Maybe you're able to tense these

1992
07:08:45.560 --> 07:09:03.159
muscles in the area very very gently and slowly. If

1993
07:09:03.319 --> 07:09:07.400
that's a difficult thing to do, then maybe you can

1994
07:09:07.639 --> 07:09:18.279
just move your body, pushing your stomach up, maybe moving

1995
07:09:18.319 --> 07:09:23.560
a little bit to a side using your hips, just

1996
07:09:24.080 --> 07:09:32.080
so you can get more in tune with how your

1997
07:09:33.000 --> 07:09:51.919
lower aptomen area is feeling in this moment. Just noticing

1998
07:09:53.400 --> 07:10:14.000
the physical sensations or your lower abdomen as you move

1999
07:10:15.919 --> 07:10:29.959
your attention to your mouth, noticing your lips and inside

2000
07:10:30.119 --> 07:10:47.959
your mouth, your teeth, your guns, your tongue, just noticing

2001
07:10:49.720 --> 07:10:56.560
how your tongue in your mouth feels. It may help

2002
07:10:56.759 --> 07:11:05.560
by moving your tongue around your mouth, moving it to

2003
07:11:05.720 --> 07:11:13.119
your left maybe pressing it gently against the side of

2004
07:11:13.240 --> 07:11:19.520
your mouth, and then to the right gently to the

2005
07:11:19.759 --> 07:11:27.680
side of your mouth, perhaps pressing up against the top

2006
07:11:27.759 --> 07:11:34.720
of your mouth, and then down gently against the bottom

2007
07:11:34.799 --> 07:11:48.319
of your mouth, always very slowly and a very very

2008
07:11:48.599 --> 07:12:05.439
gentle so that you can be aware of how you

2009
07:12:05.880 --> 07:12:30.319
feel in your mouth area now and to focus on

2010
07:12:30.520 --> 07:12:47.240
your wrists. And I'm gonna ask you to maybe just routine.

2011
07:12:48.360 --> 07:12:49.479
Your wrists.

2012
07:12:50.880 --> 07:12:58.919
By moving your hands in a circular motion very gently

2013
07:13:00.840 --> 07:13:22.520
and slowly, just soly you can feel the sensations that

2014
07:13:22.759 --> 07:13:38.159
you are currently experiencing in your risks. Perhaps move in

2015
07:13:38.439 --> 07:13:55.880
your hands up and down again very very gently and slowly,

2016
07:14:04.919 --> 07:14:31.159
very gentzle and slow. As we now start to observe

2017
07:14:35.279 --> 07:14:47.479
your lower back. The bad part is just above your hips,

2018
07:14:51.919 --> 07:15:04.400
where your cosis are a whole area which also really

2019
07:15:04.560 --> 07:15:11.759
does include the side of your body, because those muscles

2020
07:15:11.840 --> 07:15:22.560
are very much connected as those muscles also move into

2021
07:15:22.680 --> 07:15:31.240
your hip area, connect into your buttocks the sides of

2022
07:15:31.360 --> 07:15:45.959
your hips, and if you're physically able to do so,

2023
07:15:48.200 --> 07:15:59.360
maybe you can very gently just move your body evisus slightly,

2024
07:16:01.720 --> 07:16:18.279
very slowly from side to side, just enough to gauge

2025
07:16:23.560 --> 07:16:36.840
how you feel in your lower back. Perhaps it could

2026
07:16:37.000 --> 07:16:50.759
even move your hips gently up and down, gently and

2027
07:16:51.639 --> 07:16:56.400
slowly in order to.

2028
07:17:00.919 --> 07:17:02.520
Be in touch.

2029
07:17:04.840 --> 07:17:28.240
With the physical sensations of your law back. As we

2030
07:17:28.560 --> 07:17:35.400
now live, your attention.

2031
07:17:38.880 --> 07:17:40.040
To your jaw.

2032
07:17:43.080 --> 07:17:48.720
An area for your chin, all the way up to

2033
07:17:49.000 --> 07:17:55.279
near where your ears are the hole of your chore.

2034
07:18:05.520 --> 07:18:06.200
You can, just.

2035
07:18:08.240 --> 07:18:14.959
If it's okay to do so, gently open your mouth,

2036
07:18:17.840 --> 07:18:29.439
not wide, no stretching, just very gently and slowly opening

2037
07:18:29.599 --> 07:18:42.680
your mouth in closing your mouth very gently and slowly,

2038
07:18:52.240 --> 07:19:05.240
so you can be in touch with how your jaw

2039
07:19:05.520 --> 07:19:51.840
feels now noticing now your chest area, and you don't

2040
07:19:52.040 --> 07:20:00.200
need to do anything to move your chest because it moves, yes,

2041
07:20:00.560 --> 07:20:12.479
every time you breathe, and it moves very gently and

2042
07:20:13.159 --> 07:20:30.720
slowly automatically with each breath you take. As you focus

2043
07:20:31.279 --> 07:21:17.479
on how your chest feels when you breathe, move in

2044
07:21:17.680 --> 07:21:32.840
your focus to your forearms, your elbows. Maybe you're able

2045
07:21:33.279 --> 07:21:47.279
to very gently and slowly tense the muscles in your forearms,

2046
07:21:50.720 --> 07:21:57.400
and when you do that, you can feel your elbows

2047
07:21:57.599 --> 07:22:25.319
as well, very gently and slowly, gently.

2048
07:22:28.200 --> 07:22:30.119
And softly.

2049
07:22:33.720 --> 07:23:12.159
Obsav your forearms and delpos. No, you focus of the

2050
07:23:12.319 --> 07:23:24.159
rest of your back, your upper back and the middle,

2051
07:23:25.759 --> 07:23:48.479
the middle of your back again, this part of your body. News. Also,

2052
07:23:49.240 --> 07:23:59.759
every time you pray, you may not notice that you

2053
07:24:00.080 --> 07:24:12.000
usually makes you serve your upper back. In the middle

2054
07:24:12.119 --> 07:24:29.479
of your back. You can really feel that gentle and

2055
07:24:36.319 --> 07:25:14.159
moment moving your focus.

2056
07:25:15.680 --> 07:25:16.360
Into your.

2057
07:25:17.919 --> 07:25:30.759
Area of buttees, no grain, there's muscles and those bones

2058
07:25:33.360 --> 07:26:14.080
in your midsection. Just noticing how your hips feel. Right now,

2059
07:26:21.599 --> 07:26:37.400
you can very very gently move your hips, maybe side

2060
07:26:37.599 --> 07:27:33.439
to side, very gently and softly and slow. Everything starts

2061
07:27:33.759 --> 07:27:49.159
to slow down, including the thoughts in your mind and

2062
07:27:49.319 --> 07:27:59.319
your mind itself just starts to gradually. It doesn't have

2063
07:27:59.439 --> 07:28:07.240
to be in but just gradually starting too. It's almost

2064
07:28:07.360 --> 07:28:18.520
like time is stre chin It's a slower pace to

2065
07:28:18.720 --> 07:28:24.360
maybe what you're used to in your day to day life.

2066
07:28:27.520 --> 07:28:54.479
It's a slower movement of energy, very small movements which

2067
07:28:54.599 --> 07:28:59.279
make up the larger movements, which is always the case.

2068
07:29:02.639 --> 07:29:02.720
Now.

2069
07:29:02.799 --> 07:29:07.360
When you move your hand, it might seem like it's

2070
07:29:07.479 --> 07:29:13.200
one movement, but it's lots of minute different muscles moving

2071
07:29:15.360 --> 07:29:26.680
in accordance with each other. What happens in this space

2072
07:29:27.479 --> 07:29:35.720
that we're sharing is we move from.

2073
07:29:38.400 --> 07:29:41.040
That big.

2074
07:29:45.479 --> 07:30:02.560
Movement into those smaller movements, starting to focus on how

2075
07:30:02.639 --> 07:30:09.919
your body feels, not just as a whole, not just oh,

2076
07:30:10.000 --> 07:30:14.240
i'm feel in this way. I'm feeling stressed or tense,

2077
07:30:14.479 --> 07:30:19.919
or I'm feeling relaxed and calm. I'm feeling this way,

2078
07:30:20.040 --> 07:30:26.919
I'm feeling that way. Starting to notice that your body

2079
07:30:31.279 --> 07:30:40.880
begins to present to you small feelings around your body,

2080
07:30:47.439 --> 07:30:59.520
small physical sensations in your legs, whether pleasurable or not.

2081
07:31:04.919 --> 07:31:14.240
Maybe resisting the temptation to label them or to judge them,

2082
07:31:15.720 --> 07:31:21.759
those feelings, just thinking them, thinking about them is just

2083
07:31:22.000 --> 07:31:38.919
being neutral, just feelings, not being particularly concerned, but just

2084
07:31:39.319 --> 07:31:54.040
noticing what your body is telling you. The feelings in

2085
07:31:54.159 --> 07:32:00.319
your arms, instead of feeling the whole of the arm,

2086
07:32:01.759 --> 07:32:10.959
maybe notice those individual feelings, all those different muscles and

2087
07:32:15.119 --> 07:32:24.279
the skin, the hairs of your arms, all the internal

2088
07:32:24.439 --> 07:32:40.599
parts of your arms, the veins, the bones, just being

2089
07:32:40.680 --> 07:32:49.479
aware of maybe your elbow on your right arm has

2090
07:32:49.560 --> 07:33:00.880
a certain feeling. Maybe your left wrist also has it's

2091
07:33:01.000 --> 07:33:06.599
own individual physical sensation.

2092
07:33:19.040 --> 07:33:25.759
What about your forearm on your right arm, your right forearm,

2093
07:33:33.119 --> 07:33:34.319
there may not be any.

2094
07:33:34.680 --> 07:33:41.919
Particular feeling that you could even give a name to,

2095
07:33:45.680 --> 07:33:51.159
may not feel like anything other than just a feeling. Yeah,

2096
07:33:51.319 --> 07:34:03.799
it's there the feelings in your shoulders. Perhaps your shoulders

2097
07:34:03.840 --> 07:34:07.080
when you think about them, you're kind of almost like

2098
07:34:07.200 --> 07:34:13.880
they're the same, you know, the same feeling almost like

2099
07:34:14.000 --> 07:34:18.520
you both of your shoulders are just one thing. Of

2100
07:34:18.680 --> 07:34:29.880
course they're not. And when you focus on your left

2101
07:34:29.919 --> 07:34:38.080
shoulder and then on your right shoulder, maybe find that

2102
07:34:38.240 --> 07:34:43.560
you move the muscles a little bit, maybe tense the

2103
07:34:43.720 --> 07:34:57.560
muscles gently, noticing the difference in each shoulder.

2104
07:35:08.959 --> 07:35:24.799
Your lower back, the left side of your lower back

2105
07:35:25.000 --> 07:35:27.520
and the right side of your.

2106
07:35:27.439 --> 07:35:39.599
Lower back of course that connection to your buttocks and

2107
07:35:39.799 --> 07:35:51.720
to your hips, and also moving up into the middle

2108
07:35:51.759 --> 07:36:05.639
of your back. And sometimes like right now, actually when

2109
07:36:05.720 --> 07:36:09.319
I focus on their part, when I focused on my

2110
07:36:09.400 --> 07:36:15.560
buttocks and then I focused on the middle of my back,

2111
07:36:15.959 --> 07:36:18.720
I almost felt like the muscles in my lower back

2112
07:36:18.799 --> 07:36:28.639
were being stretched very gently, just stretched a little bit.

2113
07:36:30.560 --> 07:36:37.319
Even though I wasn't doing anything to try to stretch

2114
07:36:39.360 --> 07:36:43.680
your lower back, it just seemed to happen. The feeling

2115
07:36:44.360 --> 07:37:04.360
of very gently stretching your lower back come along. I

2116
07:37:04.439 --> 07:37:29.240
have feeling in your chest, just noticing what sensations you

2117
07:37:30.000 --> 07:37:47.000
are experiencing in your chest right now, and there's so

2118
07:37:47.240 --> 07:37:51.639
much of the chest Obviously there's the collar bone leading

2119
07:37:51.840 --> 07:37:58.200
to the chest. You've got the chest bone, You've got

2120
07:37:58.279 --> 07:38:06.400
the muscles in your chest. Of course, if you're female,

2121
07:38:07.080 --> 07:38:14.279
there's possibly the breasts. If you're male, you've got the

2122
07:38:17.119 --> 07:38:22.680
different well why not that different these days, But there

2123
07:38:22.759 --> 07:38:27.919
may be more muscles at the top of the chest,

2124
07:38:31.319 --> 07:38:35.560
but at the side underneath, it's pretty much the same.

2125
07:38:36.360 --> 07:38:39.439
Whether you're a man or a woman. There's muscles there,

2126
07:38:40.759 --> 07:38:45.919
muscles that stretch out to your back, as well as

2127
07:38:46.000 --> 07:38:54.360
breast tissue which stretches and moves into your back, to

2128
07:38:54.560 --> 07:39:13.959
just being aware of your chest, being with whatever feeling

2129
07:39:14.119 --> 07:39:33.919
there is in your chest. When I noticed that, I

2130
07:39:34.080 --> 07:39:42.040
focus on my chest, I feel it in my back

2131
07:39:42.240 --> 07:39:46.000
and my upper back. I mean, I guess the obvious

2132
07:39:46.119 --> 07:39:53.759
reason would be because you know, I'll breathe in in

2133
07:39:56.479 --> 07:39:59.599
and it stretches my chest and my back at the

2134
07:39:59.639 --> 07:40:00.000
same time.

2135
07:40:00.080 --> 07:40:00.279
Time.

2136
07:40:08.159 --> 07:40:23.400
It feels it feels okay, it doesn't feel I got

2137
07:40:23.439 --> 07:40:29.680
a little bit of pain in my right chest, a

2138
07:40:29.759 --> 07:40:35.840
little bit, not pain, but little discomfort, maybe stiffness possibly,

2139
07:40:36.400 --> 07:40:45.520
I don't know. I noticed my shoulders also wanting to

2140
07:40:47.880 --> 07:40:52.560
flex for some reason. I think that's probably part of

2141
07:40:52.720 --> 07:41:01.680
my upper back that connection between my shoulders marper back.

2142
07:41:03.520 --> 07:41:07.520
Because I can move my shoulders and stretch the muscles

2143
07:41:08.319 --> 07:41:16.520
in my back, moving the shoulders backwards or up, which

2144
07:41:16.639 --> 07:41:22.680
then moves I think it's the scapulous in your back.

2145
07:41:32.720 --> 07:41:40.400
It feels quite nice. Actually, a good thing about this

2146
07:41:40.680 --> 07:41:45.479
is you can, if you want to, you can just

2147
07:41:49.040 --> 07:42:00.720
flex or stimulate the various muscles in your body gently

2148
07:42:02.159 --> 07:42:05.639
in order to get more of a sense of how

2149
07:42:05.720 --> 07:42:20.599
they feel. And when you're relaxing, when you de tense

2150
07:42:20.720 --> 07:42:24.639
and muscle and you let it go and you let

2151
07:42:24.680 --> 07:42:33.680
it relax, it relaxes way more than it would normally.

2152
07:42:38.799 --> 07:42:40.919
You have to feel.

2153
07:42:42.759 --> 07:42:46.639
That you're able to do that. There's no point doing

2154
07:42:46.680 --> 07:42:52.240
it if there's an issue with the per part of

2155
07:42:52.319 --> 07:43:01.520
your body. You need to be gentle with yourself at

2156
07:43:01.759 --> 07:43:15.599
all times when relaxing deeply. It's important to be kind

2157
07:43:16.319 --> 07:43:32.319
to yourself. As you notice your mind. How much has

2158
07:43:32.400 --> 07:43:56.040
your mind slowed down since we started this recording? How

2159
07:43:56.240 --> 07:44:12.000
came and peaceful is your mind right now with nothing

2160
07:44:12.119 --> 07:44:17.599
to think about and just my voice to listen to,

2161
07:44:21.759 --> 07:44:30.319
Because you know the intention behind this recording is relaxation

2162
07:44:33.040 --> 07:44:38.200
at the very least for you to feel more relaxed

2163
07:44:39.520 --> 07:44:43.040
at the end of recording than you did at the beginning,

2164
07:44:48.200 --> 07:44:56.880
at the very least, for your mind to slow down.

2165
07:45:00.119 --> 07:45:14.439
Your body continues to relax, because that's what you want

2166
07:45:16.159 --> 07:45:35.159
to happen. That's what you expect to happen, for relaxation

2167
07:45:38.479 --> 07:45:54.000
to fill your body, maybe calm in your mind to

2168
07:45:54.119 --> 07:46:28.400
the point of boredom when you are maybe to drift away, drifting,

2169
07:46:42.040 --> 07:46:51.720
it's almost as if you're moving further away from your

2170
07:46:51.840 --> 07:47:05.479
body in your mind, just leaving that there, kind of

2171
07:47:05.599 --> 07:47:10.520
liking it. An escape pod in the spaceship a movie,

2172
07:47:11.279 --> 07:47:13.560
a space movie, you know, when they get into a

2173
07:47:13.639 --> 07:47:20.400
little pod in it sends the man far away from

2174
07:47:20.439 --> 07:48:09.400
the spaceship, safe to dream and continue to relax. Drifting

2175
07:48:28.119 --> 07:48:29.599
so slow.

2176
07:48:42.439 --> 07:48:43.360
And pa so.

2177
07:48:59.560 --> 07:49:40.119
So of relax and peaceful and focusing on the feeding

2178
07:49:45.639 --> 07:49:56.119
of those individual parts of your body that's or relaxing

2179
07:49:58.080 --> 07:49:58.759
one by one.

2180
07:50:06.439 --> 07:50:07.000
You may.

2181
07:50:08.680 --> 07:50:22.400
Find that every now and then you realize that you

2182
07:50:22.560 --> 07:50:31.159
weren't listening to my voice because your mind started to

2183
07:50:31.439 --> 07:50:46.639
imagine something different, maybe started to almost move into some

2184
07:50:46.959 --> 07:50:55.400
kind of a dreamy state. And then you become aware

2185
07:50:55.599 --> 07:51:04.840
of my voice again. And even though you may want

2186
07:51:05.040 --> 07:51:09.959
to focus on my voice. You may also wish to

2187
07:51:12.479 --> 07:51:24.080
allow your mind to just drift naturally into that space

2188
07:51:24.360 --> 07:51:48.360
of comfort and safety. As you feel more comfort spreading

2189
07:51:48.720 --> 07:52:01.479
through your body like a warm blanket covering you gently,

2190
07:52:05.479 --> 07:52:23.599
keeping your body at just the perfect temperature. And even

2191
07:52:23.759 --> 07:52:35.759
if you can hear background sounds, they just don't seem

2192
07:52:35.919 --> 07:52:52.880
to matter anymore. There's that sensor peace spreads through your

2193
07:52:53.040 --> 07:53:06.880
mind like a gentle breeze, Yes, strong enough to blow

2194
07:53:06.919 --> 07:53:17.599
away all negativity, strong.

2195
07:53:17.439 --> 07:53:17.880
Enough to.

2196
07:53:21.319 --> 07:53:31.439
Remove from your mind any anxiety or stress that was

2197
07:53:31.639 --> 07:53:46.720
there before, and blow away any other thoughts or feelings

2198
07:53:47.119 --> 07:54:12.520
that just don't fit with the sense relaxation that is

2199
07:54:12.799 --> 07:54:38.159
feeling your body and your mind. Unless you focus on

2200
07:54:38.279 --> 07:54:44.720
your mind and count down from ten down to one,

2201
07:54:46.119 --> 07:54:56.439
and with each number you hear, your mind will become

2202
07:55:02.520 --> 07:55:18.040
slightly more relaxed, just just slightly.

2203
07:55:20.599 --> 07:55:20.639
So.

2204
07:55:20.799 --> 07:55:27.840
From ten down to nine, just a slight movement. From

2205
07:55:28.040 --> 07:55:40.279
nine down to eight, just another small change in how

2206
07:55:40.400 --> 07:55:53.439
you feel. Eight down to seven. That feeling is a gap,

2207
07:55:54.360 --> 07:56:00.400
almost like a gap that starts to get wider, gap

2208
07:56:00.840 --> 07:56:08.599
between those feelings that you used to have in your

2209
07:56:08.680 --> 07:56:17.360
mind compared to the feelings you have there growing now,

2210
07:56:19.119 --> 07:56:28.919
feelings of comfort and security and confidence, and the gap

2211
07:56:29.319 --> 07:56:35.479
becomes wider. Eight down to seven, seven, down to six,

2212
07:56:39.119 --> 07:56:44.119
and when you get to five, your mind will start

2213
07:56:44.279 --> 07:56:57.200
to have a certain physical sensation, most like there's a

2214
07:56:57.560 --> 07:57:04.119
magnet outside of your head sucking the tension and the

2215
07:57:04.439 --> 07:57:12.119
stress and any remaining feelings that you don't want, sucking

2216
07:57:12.200 --> 07:57:21.279
them out through your skull. And then down to four

2217
07:57:23.279 --> 07:57:30.040
you can start to really experience that sense of not

2218
07:57:30.360 --> 07:57:40.520
just emptiness, but space, a place full of fresh air,

2219
07:57:45.400 --> 07:57:52.119
a place where you can stretch. It's almost as if

2220
07:57:52.200 --> 07:57:56.240
as you go down to four and three, your mind

2221
07:57:56.439 --> 07:58:00.680
is expanding, with this sense.

2222
07:58:03.319 --> 07:58:04.680
Of peace.

2223
07:58:06.000 --> 07:58:16.319
And tranquility growing as it moves down to When you

2224
07:58:16.439 --> 07:58:25.840
get to one, your mind just feels exactly how you

2225
07:58:26.200 --> 07:58:46.279
want to feel, almost perfect feeling, maybe a sensation that.

2226
07:58:47.919 --> 07:58:49.279
You'd like to keep.

2227
07:58:52.319 --> 07:59:03.159
A place that's safe, where nothing can affect you at all.

2228
07:59:14.880 --> 07:59:19.560
And you can stay in that that space of comfort

2229
07:59:19.680 --> 07:59:29.400
and confidence, confident in your own ability to create this

2230
07:59:30.319 --> 07:59:36.319
space and this feeling of comfort within your own mind,

2231
07:59:37.880 --> 07:59:39.360
just by counting.

2232
07:59:39.680 --> 07:59:40.400
And ten.

2233
07:59:42.040 --> 07:59:49.159
Down to one. And this is something that you can

2234
07:59:49.279 --> 07:59:58.360
do yourself when you're on your own, the time when

2235
07:59:58.439 --> 08:00:02.439
you can maybe sit down, maybe just for a few minutes,

2236
08:00:07.040 --> 08:00:18.080
close your eyes. It just counts slowly from ten down

2237
08:00:18.159 --> 08:00:29.799
to one, and we experience these feelings in your mind.

2238
08:00:35.639 --> 08:00:39.959
And when you feel that way in your mind, your

2239
08:00:40.040 --> 08:00:54.560
body copies your mind, and that feeling is spread through

2240
08:00:54.799 --> 08:01:01.919
your spine and your nervous system to every part of

2241
08:01:02.000 --> 08:01:17.119
your body, travels through your bloodstream, heathing and relaxing every

2242
08:01:18.119 --> 08:01:35.439
particle of your existence. Now we can We can practice

2243
08:01:35.560 --> 08:01:43.319
this a few times before the end of the recording,

2244
08:01:43.959 --> 08:01:49.799
and then you can practice on your own. And each

2245
08:01:50.080 --> 08:02:03.240
time you count from ten about one, the feelings of comfort, calmness,

2246
08:02:04.479 --> 08:02:23.560
deep deep relaxation becomes stronger and deeper, filling your mind

2247
08:02:23.919 --> 08:02:33.159
and your brain with these positive chemicals. The spread throughout

2248
08:02:33.240 --> 08:02:43.040
your body, relaxing you so quickly, relaxing your whole body

2249
08:02:43.279 --> 08:02:57.159
and mind so very, very easily, just by counting from ten.

2250
08:03:00.159 --> 08:03:00.599
To one.

2251
08:03:05.759 --> 08:03:08.759
So we're gonna do it now. I'm going to count

2252
08:03:08.840 --> 08:03:13.240
from ten down to one. I'd like you to repeat

2253
08:03:13.400 --> 08:03:20.279
the number after me. So when I say ten, you

2254
08:03:20.360 --> 08:03:32.759
can just repeat to yourself ten. Just notice, be aware

2255
08:03:34.080 --> 08:03:41.360
of how you feel in your mind and your body.

2256
08:03:45.840 --> 08:03:52.759
Then when I say nine, you can repeat to yourself.

2257
08:03:55.159 --> 08:03:55.439
Nine.

2258
08:03:59.439 --> 08:04:10.639
Okay, noticing the increase in comfort and calmness in your

2259
08:04:10.840 --> 08:04:21.479
mind and in your body the same when I say eight,

2260
08:04:24.479 --> 08:04:36.080
when I say seven, six, when I say five, four,

2261
08:04:40.040 --> 08:04:52.040
when I say three, two, and lastly when I say one,

2262
08:04:54.439 --> 08:05:05.360
you can repeat that number. Now. Of course, when you

2263
08:05:06.639 --> 08:05:11.959
do this on your own without listening to me, you

2264
08:05:12.119 --> 08:05:18.880
can say the numbers or whatever speed that you feel

2265
08:05:19.840 --> 08:05:28.560
is necessary for you, so you can adapt. So if

2266
08:05:28.599 --> 08:05:32.919
you feel you want to say the numbers ten down

2267
08:05:33.040 --> 08:05:39.479
to one faster than I do, then you go ahead

2268
08:05:39.520 --> 08:05:43.000
and do that. Or if you feel when you do

2269
08:05:43.119 --> 08:05:49.279
it yourself that you'd like to have more more space

2270
08:05:49.520 --> 08:05:56.599
between the numbers, maybe take a lot longer to get

2271
08:05:56.680 --> 08:06:06.520
from ten or all the way down to one, that's

2272
08:06:06.639 --> 08:06:19.319
your choice also to do. So, I'm going to count

2273
08:06:19.400 --> 08:06:20.759
from ten down.

2274
08:06:20.560 --> 08:06:29.520
To one, and when I get to one, that will

2275
08:06:29.599 --> 08:06:30.880
be the end of.

2276
08:06:31.000 --> 08:06:37.680
This recording, unless, of course, you're listening with music, and

2277
08:06:37.840 --> 08:11:54.560
the music will continue. Ten No. Five s four twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2278
08:11:59.279 --> 08:12:34.919
twelve eleven, ten, nine, eight, seven, six, five.

2279
08:12:39.680 --> 08:12:44.759
Four, three.

2280
08:12:49.520 --> 08:13:13.080
Two one. Now open your eyes, noticing how you physically

2281
08:13:13.200 --> 08:13:22.200
feel having counted down from twenty to one, allowing stress

2282
08:13:22.319 --> 08:13:26.200
and tension to leave through your fingertips and your toes.

2283
08:13:27.720 --> 08:13:32.439
And as you focus on your fingertips, maybe they feel

2284
08:13:32.479 --> 08:13:39.240
a little bit tingly, which is I suppose quite understanding,

2285
08:13:39.400 --> 08:13:44.479
considering the tension has been exiting your body through your fingertips.

2286
08:13:50.959 --> 08:13:52.959
So now I'm going to count from twenty down to

2287
08:13:53.040 --> 08:14:00.319
one again. This time you're going to feel relief of

2288
08:14:00.479 --> 08:14:06.119
tension and stress and the anxiety that you may have

2289
08:14:10.799 --> 08:14:19.200
leaving through your stomach, just leaving through your stomach, almost

2290
08:14:19.240 --> 08:14:25.000
as if it's just releasing the whole of your stomach.

2291
08:14:25.840 --> 08:14:30.680
You'll navel to just above your chest or below your chest,

2292
08:14:30.799 --> 08:14:35.360
rather so surrounding your belly by an area, the whole area.

2293
08:14:37.479 --> 08:14:42.080
You can feel the tension of your body wherever's left,

2294
08:14:42.360 --> 08:14:47.639
just releasing from that area, and you may notice that

2295
08:14:47.799 --> 08:14:52.840
your stomach will become very relaxed. As I count down

2296
08:14:53.880 --> 08:16:10.000
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2297
08:16:12.799 --> 08:16:18.400
By ooh.

2298
08:16:22.240 --> 08:16:27.479
Three two.

2299
08:16:32.599 --> 08:16:39.759
What And you can open your eyes again if you choose,

2300
08:16:40.319 --> 08:16:43.959
or you can just keep them closed because it feels relaxing.

2301
08:16:46.279 --> 08:16:51.400
Just notice how your stomach feels. I notice as your focus,

2302
08:16:51.680 --> 08:16:56.880
just do a little scan of your body. Just notice

2303
08:16:56.919 --> 08:17:10.000
how your body feels. Focus in on your upper body, back, chest, stomach, legs, arms, hands, feet,

2304
08:17:13.040 --> 08:17:19.959
Just noticing, and you know, you may start to feel

2305
08:17:22.479 --> 08:17:26.240
more of a sense of tiredness, which may be the

2306
08:17:26.360 --> 08:17:32.439
reason you're listening to this recording because you would like

2307
08:17:32.680 --> 08:17:42.119
to let go completely of everything and drift off into

2308
08:17:42.200 --> 08:17:57.200
a nice, natural, calm, relaxing sleep. So now we're going

2309
08:17:57.279 --> 08:18:06.720
to focus on your forehead, and if you choose, you

2310
08:18:06.840 --> 08:18:11.639
can incorporate your eyes in this focus as well. So

2311
08:18:11.759 --> 08:18:17.200
your forehead and your eyes, it's that whole area basically

2312
08:18:18.159 --> 08:18:21.119
almost as if you were wearing a mask, you know,

2313
08:18:21.279 --> 08:18:25.639
like a I don't know, a Batman mask or something,

2314
08:18:26.599 --> 08:18:31.279
or I'm trying to fa zorro or something, you know,

2315
08:18:31.400 --> 08:18:34.119
the kind of mask that covers your eyes but also

2316
08:18:34.279 --> 08:18:40.319
covers quite a lot of the forehead. I'm focusing on

2317
08:18:40.400 --> 08:18:43.159
that area because that's the area that we're now going

2318
08:18:43.240 --> 08:18:49.720
to release tension and stress from your mind, from your brain,

2319
08:18:50.000 --> 08:18:53.560
from your mind, and any tension that you may have

2320
08:18:53.880 --> 08:18:58.000
remaining in your face, in your neck and your jawl

2321
08:18:59.159 --> 08:19:05.319
and your eyes, your forehead, or your scalp. So basically

2322
08:19:05.520 --> 08:19:11.360
any tension within your head area, including your mind and

2323
08:19:11.560 --> 08:19:19.159
your brain, and that's going to be released through your

2324
08:19:19.240 --> 08:19:26.200
forehead and your eyes. As I count down again from

2325
08:19:26.759 --> 08:20:51.360
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2326
08:20:56.959 --> 08:21:24.599
four three two. What noticing and you scan your face

2327
08:21:26.040 --> 08:21:34.159
with jaw, your eyes, the cheap bones, your ears, your forehead,

2328
08:21:35.200 --> 08:21:40.759
your scalp, your neck, the back of your neck, in

2329
08:21:40.840 --> 08:21:44.279
the front of your neck, the side of your neck,

2330
08:21:44.439 --> 08:21:55.319
and your throat. Mm hmmm. Noticing being aware of the comfort,

2331
08:21:57.639 --> 08:22:06.080
increased fear in the relaxation, not just in your head

2332
08:22:06.159 --> 08:22:11.119
and neck and mind, also the rest of your body.

2333
08:22:16.439 --> 08:22:23.560
Just itice how loose and calm you feel, and how easily.

2334
08:22:25.279 --> 08:22:26.799
It is to just let go.

2335
08:22:29.639 --> 08:22:53.720
Completely, let go completely, how easily. That's what I'm going

2336
08:22:53.799 --> 08:22:57.159
to do now, is I'm going to focus on the

2337
08:22:57.279 --> 08:23:06.759
top of your head. That we're going to allow every

2338
08:23:07.479 --> 08:23:15.520
last piece of tension or stress that might be lingering

2339
08:23:15.799 --> 08:23:20.680
or hiding in your body or mind or head.

2340
08:23:22.000 --> 08:23:22.400
To just.

2341
08:23:24.119 --> 08:23:29.840
Be sucked out at the top of your head and

2342
08:23:30.040 --> 08:23:41.400
released into Yeah, I'm sucked out into the clouds. Imagine

2343
08:23:41.439 --> 08:23:46.799
a big cloud above your head, almost like a whirlpool,

2344
08:23:47.599 --> 08:23:49.119
and this can suck.

2345
08:23:49.040 --> 08:23:53.240
That at tension out at the top of your head.

2346
08:23:55.400 --> 08:23:56.840
And just take it away.

2347
08:23:58.479 --> 08:23:59.080
The good.

2348
08:24:02.080 --> 08:24:06.200
To focus. Imagine an opening the top of your head

2349
08:24:07.560 --> 08:24:12.799
with a tension and stress and in remaining issues may

2350
08:24:12.880 --> 08:24:16.439
be worries of concerns that are no use to you.

2351
08:24:16.639 --> 08:24:20.400
Now you can all be sucked down at the top

2352
08:24:20.439 --> 08:24:21.240
of your head.

2353
08:24:22.759 --> 08:24:28.720
And taken away. As I count down again from twenty

2354
08:24:29.119 --> 08:26:07.759
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2355
08:26:11.759 --> 08:26:32.680
Five, four, three two one.

2356
08:26:42.759 --> 08:27:01.639
Bree noticing how you feel relax and colm you physically

2357
08:27:02.680 --> 08:27:16.520
and mentally feel right now, how peace l your mind feels.

2358
08:27:19.159 --> 08:27:24.360
It feels so nice to just let go, to give

2359
08:27:24.400 --> 08:27:38.479
yourself some space to breathe easily, to think calmly, just

2360
08:27:38.560 --> 08:27:43.840
to take a break from all that pointless worry and

2361
08:27:45.080 --> 08:27:49.360
concerns about things that you don't need to think about

2362
08:27:52.599 --> 08:27:59.840
right now, because this is your time to let go.

2363
08:28:01.279 --> 08:28:11.080
This is your space to enjoy feeling deeply relaxed, peaceful

2364
08:28:11.200 --> 08:28:18.479
in your mind, relaxed in your body. I can feel

2365
08:28:19.040 --> 08:28:28.840
so good, so nice to just not have to do anything,

2366
08:28:31.159 --> 08:28:40.080
to be able to really enjoy that serenity that comes

2367
08:28:41.599 --> 08:28:47.759
with letting go completely, that peacefulness that comes with.

2368
08:28:54.439 --> 08:28:55.799
Being in this.

2369
08:28:57.639 --> 08:29:07.720
Peaceful space. And you can keep this sense of calmness

2370
08:29:08.560 --> 08:29:09.599
for as long.

2371
08:29:09.400 --> 08:29:10.439
As you choose.

2372
08:29:18.479 --> 08:29:24.200
If you choose to drift off into a deep, healing,

2373
08:29:24.560 --> 08:29:33.319
natural sleep, then you can do that. It's completely up

2374
08:29:33.400 --> 08:29:41.319
to you. And you can keep this feeling of calmness

2375
08:29:42.279 --> 08:29:48.680
physically in your mind as long as you choose to

2376
08:29:48.880 --> 08:30:04.159
feel completely relaxed, completely relaxed. And I'd like you to

2377
08:30:04.680 --> 08:30:18.560
make up your mind that you're going to relax, and

2378
08:30:18.560 --> 08:30:21.799
I want to explore that with you. What it feels

2379
08:30:21.959 --> 08:30:28.799
like when you actually decide that you're going to relax,

2380
08:30:30.479 --> 08:30:37.080
not forcing yourself, but giving yourself that. Yes, it is

2381
08:30:37.119 --> 08:30:42.119
a command, really, isn't it. When you're telling yourself relax

2382
08:30:44.319 --> 08:30:49.560
in a gentle but firm way that only you can

2383
08:30:49.680 --> 08:30:54.599
really tell yourself in that way. You can't really have

2384
08:30:54.680 --> 08:30:58.560
someone else saying to you, now it relax, relax.

2385
08:30:59.200 --> 08:30:59.400
You know.

2386
08:31:01.560 --> 08:31:03.840
It needs to be gentle, but you can't someone else

2387
08:31:03.880 --> 08:31:11.959
can't really have the same the same kind of influence

2388
08:31:13.119 --> 08:31:21.279
or power that you have over your own physicality, over

2389
08:31:21.479 --> 08:31:30.720
how you feel, because when you say it to yourself

2390
08:31:32.000 --> 08:31:38.959
it means more. It's personal, and your brain and your

2391
08:31:39.400 --> 08:31:44.080
unconscious mind and your body listens to what you say.

2392
08:31:46.439 --> 08:31:49.880
So for example, we'll test it out and do a

2393
08:31:49.919 --> 08:31:53.880
little test, a few little tests along the way, and

2394
08:31:54.000 --> 08:31:58.959
you can get more of an idea of the force

2395
08:32:00.119 --> 08:32:07.119
positive force that you can have in creating a sense

2396
08:32:07.240 --> 08:32:11.119
of comfort and relaxation in your body and your mind

2397
08:32:12.319 --> 08:32:24.880
quite quickly just by you telling yourself to relax. So

2398
08:32:25.240 --> 08:32:28.479
I want to start by it's focus on your hands.

2399
08:32:32.119 --> 08:32:34.279
To focus on your hands and just tell your hands

2400
08:32:34.680 --> 08:32:40.599
to relax, and just say relax. As you focus on

2401
08:32:40.720 --> 08:32:47.639
your hands, you could say my hands are relaxed, or

2402
08:32:47.720 --> 08:32:49.200
I want my hands to relax.

2403
08:32:51.200 --> 08:32:51.919
But I think if you.

2404
08:32:51.959 --> 08:32:59.319
Actually do it directly by focusing and imagining that your hands,

2405
08:33:00.360 --> 08:33:02.759
can you hear what you're saying. You know, they've got

2406
08:33:02.799 --> 08:33:08.479
little ears, which is a little weird. So talking to

2407
08:33:08.680 --> 08:33:25.439
your hands and just say relax, noticin. Now your hands

2408
08:33:25.479 --> 08:33:41.080
start to relax. Now focus on your eyes and tell

2409
08:33:41.080 --> 08:33:44.439
your eyes to relax. You just say in the same

2410
08:33:44.520 --> 08:33:53.840
word relax, and find the right tone for you. You know,

2411
08:33:54.040 --> 08:34:00.959
I might say relax, but you you might say relax

2412
08:34:02.080 --> 08:34:07.439
or relax. You know, you might say it differently to yourself,

2413
08:34:08.479 --> 08:34:15.000
and that's important for you to gauge what feels right

2414
08:34:15.360 --> 08:34:21.639
for you. To just tell your eyes to relax whilst

2415
08:34:21.799 --> 08:34:25.799
focusing on your eyes, your eyelids, the muscles around your eyes,

2416
08:34:26.680 --> 08:35:03.560
your eyebrows, and just tell your eyes directly relax now. Now,

2417
08:35:03.599 --> 08:35:14.000
I just did that myself, And sometimes you may feel

2418
08:35:14.119 --> 08:35:18.840
that you need a bit more time for the different

2419
08:35:18.919 --> 08:35:22.599
parts to relax, you know, because I start talking again

2420
08:35:23.159 --> 08:35:27.799
and maybe that part hasn't relaxed fully. But what will

2421
08:35:27.880 --> 08:35:30.360
happen is that it will just continue to relax even

2422
08:35:30.400 --> 08:35:37.599
though I'm talking. And that's happening with my eyes. Something

2423
08:35:37.639 --> 08:35:42.439
else I noticed is when I started focusing on my eyes,

2424
08:35:42.759 --> 08:35:46.279
that actually almost became They got worse before they got

2425
08:35:46.360 --> 08:35:49.279
better in a way. So I felt a degree of

2426
08:35:49.520 --> 08:35:56.080
tension growing in my eyes and then disappearing. So I

2427
08:35:56.240 --> 08:35:59.080
think what that was really was just ME becoming more

2428
08:35:59.200 --> 08:36:05.840
aware of the tension that was already there that I wasn't.

2429
08:36:06.840 --> 08:36:10.759
I wasn't focused on it before, so I wasn't really

2430
08:36:11.520 --> 08:36:12.319
acknowledging it.

2431
08:36:12.880 --> 08:36:15.840
Or really.

2432
08:36:17.159 --> 08:36:30.520
Conscious to those feelings. Yeah, my eyes is still continuing

2433
08:36:30.560 --> 08:36:37.119
to relax as well as my hands. Actually, my hands

2434
08:36:37.159 --> 08:36:43.040
have got a certain kind of energy, like not buzzing,

2435
08:36:43.240 --> 08:36:48.119
but I can kind of feel a degree of energy

2436
08:36:48.200 --> 08:36:54.400
in my hands. Maybe that's where the tension is being released.

2437
08:36:56.240 --> 08:37:05.919
Maybe that's the causing that. The next part, I think

2438
08:37:06.040 --> 08:37:08.680
we should focus on the back of the neck. That's

2439
08:37:08.720 --> 08:37:13.680
a part which quite often, well for me, holds tension.

2440
08:37:13.720 --> 08:37:16.520
I don't know about for yourself that. I think it's

2441
08:37:16.599 --> 08:37:21.319
quite a standard place where tension is sometimes held.

2442
08:37:22.919 --> 08:37:26.080
So and I'm doing.

2443
08:37:26.159 --> 08:37:28.759
Exactly what you're doing as you do it as well,

2444
08:37:28.919 --> 08:37:32.880
so I'm telling my body parts to relax as well.

2445
08:37:33.639 --> 08:37:35.959
So if you tell your neck the back of your neck,

2446
08:37:36.479 --> 08:37:38.680
focus on the back of your neck and just say

2447
08:37:41.560 --> 08:37:44.919
relax in your own words.

2448
08:37:44.759 --> 08:37:47.840
In your own tone, in your own voice. You can

2449
08:37:47.959 --> 08:37:49.279
say out loud, or you can.

2450
08:37:49.319 --> 08:37:54.439
Just say it to yourself internally. But you're focusing and

2451
08:37:54.520 --> 08:37:58.279
you're saying it literally to the back of your neck,

2452
08:37:59.119 --> 08:38:01.200
as if the back of your neck you can actually

2453
08:38:01.400 --> 08:38:09.200
hear what you're saying. So do that now, just say relax,

2454
08:38:09.759 --> 08:38:51.599
so back your neck and I'll do the same. Now,

2455
08:38:51.680 --> 08:38:56.759
what I noticed and you may have had similar. Thing is,

2456
08:38:57.520 --> 08:38:59.959
even though I was focusing on the back of my knack,

2457
08:39:05.119 --> 08:39:11.759
other parts started to I don't know, showed themselves to

2458
08:39:11.919 --> 08:39:15.240
me or maybe because they want to be relaxed as well.

2459
08:39:15.360 --> 08:39:20.119
But I started noticing the feelings in my shoulders, attention

2460
08:39:20.279 --> 08:39:25.799
in my shoulders and in my upper back. Whether that

2461
08:39:26.040 --> 08:39:31.360
was because my back of my neck was saying, well,

2462
08:39:31.400 --> 08:39:36.400
I'm pretty much okay. It's the other parts that need attention,

2463
08:39:42.799 --> 08:39:45.799
but my low my back of my neck is still relaxing.

2464
08:39:47.279 --> 08:39:49.759
But I just became more aware of other parts that

2465
08:39:50.000 --> 08:39:58.639
needed attention. Now, this might happen and it's not. It

2466
08:39:58.720 --> 08:40:01.159
doesn't mean that it's going on wrong. It just means

2467
08:40:02.000 --> 08:40:08.040
you're being notified with more places that also want to

2468
08:40:08.080 --> 08:40:15.159
feel relaxed. So I'm going to focus on my upper back.

2469
08:40:16.479 --> 08:40:20.400
So you can do the same, even if you don't.

2470
08:40:20.319 --> 08:40:21.000
Have any.

2471
08:40:22.360 --> 08:40:27.799
Feelings of tension that obvious in your upper back, if

2472
08:40:27.799 --> 08:40:32.680
you just focus on your back and the whole area

2473
08:40:32.840 --> 08:40:37.319
from his shoulder blades down to the middle of your

2474
08:40:37.400 --> 08:40:41.639
back and the spine. And with me, it's more the

2475
08:40:41.759 --> 08:40:43.400
shoulder blades are more.

2476
08:40:48.119 --> 08:40:49.919
Yeah, that's the parts that really.

2477
08:40:51.840 --> 08:40:53.560
Sort of giving me.

2478
08:40:55.279 --> 08:40:55.919
The nod.

2479
08:40:57.520 --> 08:40:59.720
That it needs relax in the sounds.

2480
08:40:59.319 --> 08:41:02.639
Going to ask that part to relax, and you can

2481
08:41:02.680 --> 08:41:03.360
do the same.

2482
08:41:03.279 --> 08:41:30.560
Now relaxed up the back. Something strange happened there, and

2483
08:41:30.720 --> 08:41:37.959
this often happens. I've been doing this for sixteen years

2484
08:41:38.080 --> 08:41:45.680
or something, and often I'm one surprised but amazed, really bad.

2485
08:41:47.959 --> 08:41:52.279
There can be a feeling. So when I was focusing

2486
08:41:52.360 --> 08:41:55.240
on the back of my neck, my upper back was

2487
08:41:56.119 --> 08:41:58.360
starting to feel quite stressed and.

2488
08:41:59.080 --> 08:42:00.479
In need of a tension.

2489
08:42:02.759 --> 08:42:05.840
As soon as I started talking to you about my

2490
08:42:06.000 --> 08:42:11.919
upper back and talking about getting ready to ask the

2491
08:42:12.040 --> 08:42:17.159
upper back to relax, why the back already started to relax.

2492
08:42:19.919 --> 08:42:23.000
It's almost as if it doesn't need to hear the words,

2493
08:42:24.000 --> 08:42:41.720
just needs attention, just needs to be noticed. And that

2494
08:42:41.919 --> 08:42:47.680
is something that often happens in this type of situation.

2495
08:42:49.439 --> 08:42:54.720
Is when you start to relax a couple of parts

2496
08:42:54.799 --> 08:42:59.520
of your body, as we've done with our hands. Now

2497
08:43:00.240 --> 08:43:09.599
is eyelids, and now back of the neck, top of

2498
08:43:09.680 --> 08:43:15.200
the back, upper back, the rest of the body seems

2499
08:43:15.240 --> 08:43:22.880
to just take notice and decide in its own way

2500
08:43:24.159 --> 08:43:31.159
to start relaxing. Other parts of your body start to

2501
08:43:31.439 --> 08:43:40.400
just become looser. I suppose it's kind of like a

2502
08:43:40.479 --> 08:43:44.680
bit of an avalanche, you know, the little ball starts

2503
08:43:44.799 --> 08:43:47.639
rolling and before you know it, the whole of your

2504
08:43:47.720 --> 08:44:00.279
body is completely relaxed and can't And if you focus

2505
08:44:00.360 --> 08:44:10.759
on your face, you focus on your eyes, your eyelids,

2506
08:44:11.840 --> 08:44:21.520
your eyebrows, and the muscles around your eyes. Maybe you

2507
08:44:21.639 --> 08:44:26.720
start to notice that your forehead is more relaxed than

2508
08:44:26.759 --> 08:44:34.119
it was. Maybe your face is more relaxed. I would

2509
08:44:34.200 --> 08:44:38.319
say my entire face is a lot more relaxed than

2510
08:44:38.400 --> 08:44:53.639
it was. So we're going to focus now on your shoulders.

2511
08:44:55.400 --> 08:44:55.840
The game.

2512
08:44:56.040 --> 08:45:00.400
Just like before. Just tell your shoulders. I mean, you

2513
08:45:00.880 --> 08:45:03.680
can't do them individually. You can do the right shoulder,

2514
08:45:03.799 --> 08:45:08.119
left shoulder. I just genly do both at the same time.

2515
08:45:09.919 --> 08:45:13.360
I just tell your shoulders as you focus on them

2516
08:45:13.400 --> 08:45:17.959
in your mind, focus on them if you feel maybe

2517
08:45:19.319 --> 08:45:25.919
you can see them in your mind's eye. Just tell

2518
08:45:25.959 --> 08:45:27.240
your shoulders.

2519
08:45:30.479 --> 08:46:10.240
To relax as nice as they relax.

2520
08:46:20.680 --> 08:46:25.720
But do you notice, I mean, especially with my back,

2521
08:46:28.439 --> 08:46:34.840
is the connection between the different parts the back, the shoulders,

2522
08:46:34.959 --> 08:46:44.959
the neck being all connected and being such a large

2523
08:46:45.080 --> 08:46:50.919
part of your body, it's always hard to separate them

2524
08:46:51.200 --> 08:46:58.919
from each other. And my lower back has started to

2525
08:46:59.040 --> 08:47:10.759
relax onside, maybe I'm going too slow and that could

2526
08:47:10.799 --> 08:47:14.959
be an issue because we all go at different speeds.

2527
08:47:17.200 --> 08:47:21.279
And the idea at the beginning of this recording was

2528
08:47:21.360 --> 08:47:23.840
for you to be able to just say to yourself,

2529
08:47:27.439 --> 08:47:40.200
relax without focusing on any particular part of your body.

2530
08:47:42.439 --> 08:47:48.759
Because when you know that tenning your hands to relax

2531
08:47:52.560 --> 08:48:00.919
and your hands relax, you tell your eyelids and your eyes,

2532
08:48:01.799 --> 08:48:08.360
the muscles around your eyes and your eyebrows to relax,

2533
08:48:12.119 --> 08:48:21.119
and they relax. You tell the back of your neck

2534
08:48:24.479 --> 08:48:40.560
to relax, and it relaxes. You tell your upper back

2535
08:48:47.200 --> 08:48:59.000
to relax, and it relaxes.

2536
08:49:06.720 --> 08:49:07.479
He tell your.

2537
08:49:07.520 --> 08:49:46.439
Shoulders to relax, and they relaxed, And you told your

2538
08:49:46.560 --> 08:49:47.560
hands to relax.

2539
08:49:48.360 --> 08:49:59.599
They relaxed, and they continued to relax. And he told

2540
08:49:59.680 --> 08:50:06.639
you eye lids, the muscles around your eyes, your eyebrows

2541
08:50:07.200 --> 08:50:17.520
to relax. They relaxed and continue to relax.

2542
08:50:23.959 --> 08:50:25.880
When you told the back of your neck.

2543
08:50:27.040 --> 08:50:32.840
Focused on the back of your neck and told it

2544
08:50:32.959 --> 08:50:44.080
to relax, they relaxed and continued to relax.

2545
08:50:52.240 --> 08:50:54.560
And you told your upper back.

2546
08:50:57.919 --> 08:51:14.599
To relax, be relaxed and continued to relax. As with

2547
08:51:14.759 --> 08:51:20.599
your shoulders, you told your shoulders to relax, and your

2548
08:51:23.439 --> 08:51:32.520
shoulders relaxed and continued to relax.

2549
08:51:38.200 --> 08:51:43.119
And it's not just that, it's.

2550
08:51:45.799 --> 08:51:50.240
That the rest of your body has also been listening,

2551
08:51:51.880 --> 08:51:58.000
and now relaxation has been spreading. So from your eyes

2552
08:51:58.360 --> 08:52:05.759
to relaxation, spread to your forehead, around your face, into

2553
08:52:05.840 --> 08:52:19.639
your skin, into your jaw, into the front and sides

2554
08:52:19.799 --> 08:52:24.560
of your neck, all the way down your chest and stomach,

2555
08:52:31.279 --> 08:52:40.200
your relaxed hands and shoulders, and me up through your arms, relaxing.

2556
08:52:41.639 --> 08:52:44.639
The full arms, your upper.

2557
08:52:44.560 --> 08:53:03.119
Arms, elbows, your wrists, letting your your lower back, the

2558
08:53:03.439 --> 08:53:10.599
hips spatos spring, or just start to relax and continue

2559
08:53:11.959 --> 08:53:18.000
being more comfort spreading through your legs.

2560
08:53:22.759 --> 08:53:25.000
All the way down to your.

2561
08:53:24.959 --> 08:53:34.759
Ankles, the tops of your feet, the side of your feet,

2562
08:53:36.599 --> 08:53:47.479
and the bottoms of your feet, relaxing into your toes,

2563
08:53:51.319 --> 08:54:16.159
each toe relaxing, calm, please. And as your body relaxes more,

2564
08:54:16.680 --> 08:54:39.799
your mind becomes slower the more peaceful, to the point

2565
08:54:40.319 --> 08:54:54.319
where if you choose to fall asleep, you can easily

2566
08:54:54.919 --> 08:55:10.680
do that. He's a drift doing because there's nothing going

2567
08:55:10.759 --> 08:55:26.119
on in your mind. The phrase is pasil. Your body

2568
08:55:26.639 --> 08:55:59.880
continues to rise, and with that connection between your body

2569
08:56:00.200 --> 08:56:14.880
relax in the word you say to yourself, Relax means

2570
08:56:15.080 --> 08:56:20.000
that you don't need to focus on just one part.

2571
08:56:21.840 --> 08:56:33.959
You can just focus on your entire body, saying the

2572
08:56:34.159 --> 08:56:59.159
powerful word relax, and there's a those familiar sensations of

2573
08:56:59.479 --> 08:57:13.360
pumps spreading throughout your body, lo sing and calming.

2574
08:57:15.319 --> 08:57:16.720
And the healing.

2575
08:57:20.240 --> 08:57:22.680
Every part to your bloody.

2576
08:57:25.279 --> 08:57:28.360
Feaving more.

2577
08:57:31.000 --> 08:57:31.680
Relaxed.

2578
08:57:46.360 --> 08:57:50.080
And all you need to do from now on is just.

2579
08:57:51.919 --> 08:58:31.959
Telling yourself relax eighty completely now boy, starting now with

2580
08:58:32.159 --> 08:59:56.319
number twenty nineteen, eighteen seven, sixteen six four.

2581
09:00:00.279 --> 09:01:01.959
Attatatatatatatatatatatata Well.

2582
09:02:06.279 --> 09:04:00.319
Say y.

2583
09:05:00.360 --> 09:10:02.080
Attatatatatatatatatatattoo usastasia.

2584
09:09:31.919 --> 09:10:20.639
W attata.

2585
09:11:15.599 --> 09:12:49.480
I one. So count down ten to one, ten nine, eight, seven, six,

2586
09:12:51.720 --> 09:12:58.080
five four three.

2587
09:13:00.680 --> 09:13:00.879
Two.

2588
09:13:10.839 --> 09:13:13.720
And maybe that was a bit too quick in order

2589
09:13:13.800 --> 09:13:17.720
to relax. Maybe it's a bit too fast for you

2590
09:13:18.040 --> 09:13:27.760
to notice the calming of your body, maybe even a

2591
09:13:27.800 --> 09:13:31.360
little bit of pressure there. Like you'll count it down

2592
09:13:31.440 --> 09:13:34.360
from ten to one. What do you expect me to do? Man,

2593
09:13:35.319 --> 09:13:39.000
expect me to stick go with floppy just because you're

2594
09:13:39.080 --> 09:13:40.120
counting down.

2595
09:13:44.239 --> 09:13:44.440
Too.

2596
09:13:45.480 --> 09:13:48.760
If you try it again, but this time I'll go

2597
09:13:48.959 --> 09:13:56.279
this slower this time, and you focus on the whole

2598
09:13:56.400 --> 09:14:02.639
of your body before we focus on your legs. Just

2599
09:14:02.879 --> 09:14:12.879
notice how your body does start to feel more relaxed

2600
09:14:18.959 --> 09:15:19.879
every number that I count down ten nine at eight, seven, six, five, four, three.

2601
09:15:33.080 --> 09:15:33.400
Two.

2602
09:15:54.199 --> 09:16:11.360
One, And just notice how how you feel generally, how

2603
09:16:11.400 --> 09:16:25.519
your body feels. It's not necessarily even about yeah, counting

2604
09:16:25.639 --> 09:16:32.760
down from ten to one. It's that space that you have,

2605
09:16:34.120 --> 09:16:52.559
that body space between being active physically or mentally, just

2606
09:16:57.279 --> 09:17:02.720
sitting or lying down, just there not doing anything, not

2607
09:17:03.040 --> 09:17:10.000
saying anything, nor deeding to think about anything. So it

2608
09:17:10.160 --> 09:17:14.160
opens up a space, you know, a bit of a space.

2609
09:17:14.680 --> 09:17:15.160
The gap.

2610
09:17:21.400 --> 09:17:24.959
And the more I cam down for the tental word,

2611
09:17:26.120 --> 09:17:34.199
the bigger that gap becomes. So there's that gap of calmness,

2612
09:17:35.680 --> 09:17:51.239
of comfort, relaxation. It's a nice feeling and it moves

2613
09:17:52.839 --> 09:18:03.879
those stresses or discomforts physically or emotionally move away. M

2614
09:18:09.559 --> 09:18:10.519
allows you.

2615
09:18:13.199 --> 09:18:13.720
To just.

2616
09:18:16.720 --> 09:18:23.440
Slow down. Someone to count again from ten down to one,

2617
09:18:23.879 --> 09:18:34.080
and notice that gap widening, the gap and as it widens,

2618
09:18:34.160 --> 09:18:40.519
it's almost like the stress and attention falls into the gap.

2619
09:18:54.000 --> 09:18:58.519
It gives you that distance, that space.

2620
09:19:00.519 --> 09:19:05.839
Now ten.

2621
09:19:10.319 --> 09:21:07.559
Nine, eight, seven, six, five four three, And how does

2622
09:21:07.639 --> 09:21:28.360
your body you feel now, can you notice that? Do

2623
09:21:28.440 --> 09:22:05.040
you feeling calmer? Do you feeling more relaxed? As we

2624
09:22:05.199 --> 09:22:25.440
now focus on your legs, just your legs. We're just

2625
09:22:25.599 --> 09:22:45.559
gonna start with focusing on your thighs. Of course, it's

2626
09:22:45.680 --> 09:22:53.959
not the most exciting thing to be doing because I'm

2627
09:22:54.080 --> 09:22:57.040
sure like most of your body is not not going

2628
09:22:57.120 --> 09:23:09.760
on right now. Just focusing on the whole of your thighs,

2629
09:23:12.599 --> 09:23:16.319
the tops of your thighs, the sides of your thighs,

2630
09:23:18.519 --> 09:23:23.760
the bottoms of your thighs, the outer thighs and inner thighs.

2631
09:23:26.000 --> 09:23:29.879
Basically the hole of your thigh that leads into your

2632
09:23:30.000 --> 09:23:44.919
head and it goes down to your knee joints. Now,

2633
09:23:45.000 --> 09:23:52.040
this is a big area. It's a very heavy area.

2634
09:23:52.519 --> 09:23:58.480
It's very strong, probably the strongest muscles in your body

2635
09:23:59.239 --> 09:23:59.919
or in your fire.

2636
09:24:10.279 --> 09:24:11.160
But I don't think we.

2637
09:24:12.959 --> 09:24:25.919
Perhaps would give enough attention to advise. Perhaps we don't

2638
09:24:27.519 --> 09:24:48.279
acknowledge how important anthis are to our lives, how much

2639
09:24:50.919 --> 09:25:04.400
they actually do for us alter our lives. M And

2640
09:25:05.080 --> 09:25:07.000
it may seem sound really weird, but.

2641
09:25:09.879 --> 09:25:11.239
I think that all of our.

2642
09:25:11.160 --> 09:25:23.080
Body parts, especially advice, needs some TLC, A love shown,

2643
09:25:24.080 --> 09:25:42.800
a bit of acknowledgement. Thank you gratitude for what advice

2644
09:25:43.080 --> 09:25:51.919
do for us. And I know this may sound and

2645
09:25:52.000 --> 09:25:53.040
a strange.

2646
09:25:55.639 --> 09:25:57.160
Maybe you think, why am I?

2647
09:25:57.959 --> 09:26:00.599
Surely I should be out in the guard and hugging

2648
09:26:00.680 --> 09:26:01.720
a tree or something.

2649
09:26:07.680 --> 09:26:08.599
It's hard to set a.

2650
09:26:08.639 --> 09:26:12.319
Microphone up on a tree. That's why I'm doing this indoors.

2651
09:26:12.360 --> 09:26:13.319
Otherwise I would.

2652
09:26:13.160 --> 09:26:14.400
Be outside hugging a tree.

2653
09:26:15.559 --> 09:26:24.400
Now I can't see the television from the tree. You

2654
09:26:24.559 --> 09:26:29.800
move down to your knees gain such an important part,

2655
09:26:34.040 --> 09:26:39.160
and I think we don't necessarily I'll speak for myself here,

2656
09:26:41.639 --> 09:26:44.120
I don't necessarily appreciate.

2657
09:26:45.239 --> 09:26:45.720
All that my.

2658
09:26:45.879 --> 09:26:51.040
Needs do for me until I have a problem with

2659
09:26:51.160 --> 09:26:56.680
my knee. It's occasionally either maybe I'll bash it or

2660
09:26:57.599 --> 09:27:03.199
it's aching for some reason. It's then that I realize

2661
09:27:04.360 --> 09:27:08.360
how much it does. You know, the benefit of being

2662
09:27:08.400 --> 09:27:16.319
able to use my legs without any kind of physical

2663
09:27:16.440 --> 09:27:24.599
discomfort is a beautiful thing that's possibly not appreciated until

2664
09:27:25.680 --> 09:27:35.400
it's temporarily removed. You know that's comfort. Do as you

2665
09:27:35.519 --> 09:27:40.720
focus on your knees, regardless of how your needs feel,

2666
09:27:43.800 --> 09:27:48.000
you can have that sense of gratitude.

2667
09:27:48.800 --> 09:27:51.360
And love to your needs for all that they do

2668
09:27:51.599 --> 09:27:51.760
for you.

2669
09:28:02.239 --> 09:28:05.360
And you can still have that attention on your thighs.

2670
09:28:06.199 --> 09:28:12.360
Maybe notice how your thighs feel, Maybe you notice that

2671
09:28:12.720 --> 09:28:31.400
they are relaxing more deeply as you focus now on

2672
09:28:31.559 --> 09:28:36.120
the bottoms of your legs machines and your calf muscles

2673
09:28:36.519 --> 09:28:44.120
or the bones between your knees and your feet incorporate

2674
09:28:44.239 --> 09:28:57.160
and course, your ankles so important. Anyone's had even like

2675
09:28:57.319 --> 09:28:59.839
the slightest spray of an ankle.

2676
09:29:00.839 --> 09:29:06.360
Who knows how how much we take our.

2677
09:29:06.440 --> 09:29:15.000
Ankles are, granted, And it's kind of strange in a

2678
09:29:15.040 --> 09:29:20.639
way when you think that. You know, logically, our wrists

2679
09:29:20.800 --> 09:29:23.639
are a lot thinner than the rest of our arms,

2680
09:29:24.800 --> 09:29:28.279
which is okay, it doesn't I can't see any problem

2681
09:29:28.319 --> 09:29:33.839
with that, you know, just picking stuff up baur ankles

2682
09:29:35.680 --> 09:29:45.559
so much thinner than the rest of our legs, and

2683
09:29:45.720 --> 09:29:50.199
from a physics perspective or logical even it doesn't really

2684
09:29:50.319 --> 09:29:57.559
make sense that all this weight will ultimately be resting

2685
09:29:58.599 --> 09:30:08.559
on your ankle then leading to your feet, a thin area,

2686
09:30:10.080 --> 09:30:19.680
thin bone. Yeah, it does so much great work. Supports us,

2687
09:30:19.760 --> 09:30:29.720
supports our body for a lifetime, helps us to balance,

2688
09:30:31.959 --> 09:30:44.760
It helps you to get around and be mobile. And

2689
09:30:44.839 --> 09:30:52.519
there's the calf muscles of course, when I was younger,

2690
09:30:52.919 --> 09:30:56.239
I couldn't see the point in calf muscles didn't seem

2691
09:30:56.239 --> 09:31:02.519
to do anything. Okay, walked around on tiptoes, then my

2692
09:31:02.720 --> 09:31:04.120
car muscles get some work.

2693
09:31:05.480 --> 09:31:06.839
But of course that's not true.

2694
09:31:06.959 --> 09:31:11.120
The calf muscles are being used whenever we use our

2695
09:31:11.199 --> 09:31:25.040
legs and your shins there to protect your lower legs,

2696
09:31:29.360 --> 09:31:33.959
shaped in a way at most is a protector with.

2697
09:31:34.040 --> 09:31:34.800
The bone.

2698
09:31:42.080 --> 09:31:45.680
Leading of course to your ankles.

2699
09:31:48.599 --> 09:31:49.239
In your feet.

2700
09:31:54.040 --> 09:31:55.959
I'm not going to focus on your feet. I'm just

2701
09:31:56.040 --> 09:32:02.480
going to focus on the legs. I realize, and now

2702
09:32:02.559 --> 09:32:06.400
that I've mentioned your feet, it could be consisting on

2703
09:32:06.519 --> 09:32:09.720
them anyway, So maybe I should focus on your feet

2704
09:32:09.760 --> 09:32:15.839
a little bit. You can have them in your awareness

2705
09:32:18.040 --> 09:32:21.720
the same as you have your thighs in your awareness.

2706
09:32:22.599 --> 09:32:23.760
Even though we haven't.

2707
09:32:23.599 --> 09:32:29.040
Been focusing on your thighs for a few minutes and

2708
09:32:29.199 --> 09:32:40.160
you're focusing on your ankles, it's still that sensation of

2709
09:32:43.360 --> 09:32:56.120
comfort in your thighs, and its that movement of energy

2710
09:32:58.199 --> 09:33:05.199
because the fives hold lots of different sensations. Of course,

2711
09:33:05.279 --> 09:33:09.839
there's the muscles and the big straw muscles that we

2712
09:33:10.000 --> 09:33:23.519
have in our thighs, but the skin on the outside

2713
09:33:23.559 --> 09:33:28.360
of the thighs, as in the outside of all of

2714
09:33:28.480 --> 09:33:37.160
our body can be very sensitive, sensitive to the touch,

2715
09:33:39.959 --> 09:33:53.279
sensitive to temperature. And inside your thighs the bones, there's

2716
09:33:54.319 --> 09:33:59.480
the muscle, there's the blood, vessels, the art trees, all

2717
09:33:59.599 --> 09:34:09.080
this die inside your thighs. I guess sometimes it'd be

2718
09:34:09.279 --> 09:34:13.360
nice if you could actually put your fingers inside your

2719
09:34:13.440 --> 09:34:20.800
thighs and message, so you can message on the outside, because.

2720
09:34:21.199 --> 09:34:24.080
And to be able to get deep into the muscles.

2721
09:34:24.559 --> 09:34:29.680
To be able to just message inside your thies, message

2722
09:34:29.720 --> 09:34:38.440
in the bones of your leg massage all your veins

2723
09:34:38.639 --> 09:34:44.440
and just gently healing your thighes.

2724
09:34:48.000 --> 09:34:49.639
And you can move it down.

2725
09:34:51.400 --> 09:34:56.400
Message and inside your knees, just message in those bones,

2726
09:34:57.440 --> 09:35:02.800
but with the healing fingertips spreading that healing.

2727
09:35:02.720 --> 09:35:07.319
Energy deep into the choice of your means.

2728
09:35:12.800 --> 09:35:16.519
Of course, there's the back of your you need and

2729
09:35:16.599 --> 09:35:22.559
the inside crease where your need is. It's a really

2730
09:35:22.800 --> 09:35:28.680
sensitive area. Really, that's very nice when you stroke it.

2731
09:35:30.080 --> 09:35:33.440
That might be because it's an area that's not really

2732
09:35:33.639 --> 09:35:40.120
touched very often. It's almost like a hidden part a

2733
09:35:40.440 --> 09:35:47.360
crease in your legs. It's almost it's like a partner

2734
09:35:49.160 --> 09:35:50.800
has a sensitivity.

2735
09:35:50.879 --> 09:35:52.160
It is a little bit different.

2736
09:36:00.040 --> 09:36:09.919
Of course, it's protected by your legs, so you can

2737
09:36:09.959 --> 09:36:15.319
imagine putting the fingers into that crease in your legs,

2738
09:36:20.720 --> 09:36:24.639
have folded them between your legs. You can just message

2739
09:36:24.680 --> 09:36:31.800
with your fingertips. Imagine your fingertips going inside, massage in

2740
09:36:31.919 --> 09:36:41.879
the muscle tissue. You can of course feel the bones.

2741
09:36:41.839 --> 09:36:53.720
Of your knees feeding through your fingertips. And then you

2742
09:36:53.760 --> 09:36:59.519
should go down to your calf muscles, and that's a

2743
09:36:59.599 --> 09:37:03.519
part like to be able to really put my finger

2744
09:37:03.639 --> 09:37:06.839
tip steep inside and card muscles.

2745
09:37:08.319 --> 09:37:10.400
Massage in every.

2746
09:37:11.639 --> 09:37:24.360
Single tissue of that muscle, heaving every part, and then

2747
09:37:24.480 --> 09:37:26.199
doing the same for my shins.

2748
09:37:29.400 --> 09:37:38.000
Massage in gently stroking the bones, gently stroking them, healing the.

2749
09:37:38.160 --> 09:37:40.720
Loving way, because.

2750
09:37:40.440 --> 09:37:46.559
They deserve to be treated. There's the precious bones that

2751
09:37:46.680 --> 09:37:47.000
they are.

2752
09:37:48.599 --> 09:37:50.040
Their legs are so precious.

2753
09:37:51.000 --> 09:37:55.639
There's in all the other parts of our body, the

2754
09:37:55.800 --> 09:37:58.040
more precious of anytul.

2755
09:38:00.080 --> 09:38:00.760
On the planet.

2756
09:38:09.199 --> 09:38:10.360
When you start to.

2757
09:38:11.879 --> 09:38:24.720
Think about the legs in this way, he changed your perspective.

2758
09:38:27.440 --> 09:38:34.599
It might sound people it's silly to start with the

2759
09:38:34.760 --> 09:38:41.720
idea of having love your legs, show an appreciation.

2760
09:38:43.040 --> 09:38:46.839
Your eyes, want.

2761
09:38:46.800 --> 09:38:51.080
Them to be able to put your hands in your eyes.

2762
09:38:52.839 --> 09:38:56.919
The message the muscles and the bones.

2763
09:38:59.000 --> 09:39:04.519
You get your things deep in their releasing all tension.

2764
09:39:07.400 --> 09:39:08.319
Just to show.

2765
09:39:09.959 --> 09:39:16.000
How much you care about your legs.

2766
09:39:17.040 --> 09:39:20.879
Much you care for what your legs do for you.

2767
09:39:22.480 --> 09:39:26.519
Regularly, your needs, your.

2768
09:39:26.639 --> 09:39:39.519
Cars, your ankles. The strength of your ankles, considering how

2769
09:39:40.599 --> 09:39:43.800
in they are compared to the rest of your legs,

2770
09:39:43.959 --> 09:39:45.160
especially ad eyes.

2771
09:39:49.000 --> 09:39:49.639
Yeah, they're so.

2772
09:39:50.080 --> 09:39:59.199
Strong, so alexible, absolutely amazing things.

2773
09:40:00.480 --> 09:40:02.000
The ankles are.

2774
09:40:05.680 --> 09:40:10.800
Truly a gift because of what they do for you,

2775
09:40:16.279 --> 09:40:23.199
supporting all that weight, regardless said how what weight you are,

2776
09:40:24.400 --> 09:40:29.639
even if you're only eight stones, a lot of weight

2777
09:40:30.080 --> 09:40:31.559
these little ankles.

2778
09:40:35.160 --> 09:40:36.959
Now I'm a lot heavy than eat.

2779
09:40:36.879 --> 09:40:47.519
Stone double dock, yet my ankles support my body all

2780
09:40:47.599 --> 09:40:54.000
the time. We're going to do keep on the side

2781
09:40:54.000 --> 09:40:55.440
of really want to sit down.

2782
09:40:57.720 --> 09:40:59.839
That's well next to.

2783
09:41:03.519 --> 09:41:06.160
My thinking, I say.

2784
09:41:08.040 --> 09:41:10.680
The toast, it's sad.

2785
09:41:30.720 --> 09:41:31.680
The legs.

2786
09:41:33.239 --> 09:41:36.680
Really amazing.

2787
09:41:39.319 --> 09:41:45.080
To talk about. Talking about your legs is probably, I

2788
09:41:45.239 --> 09:41:48.239
possibly if one of the most things, the most boring

2789
09:41:48.360 --> 09:41:50.639
things you ever heard anyone say.

2790
09:41:51.519 --> 09:41:55.720
Possibly, And cause my.

2791
09:41:55.800 --> 09:42:13.360
Mind everything I said is true. Relaks are amazing. Relis

2792
09:42:13.559 --> 09:42:15.599
deserve not just.

2793
09:42:15.760 --> 09:42:34.319
Respect, They deserve to relax deeply. They deserve to take

2794
09:42:34.440 --> 09:42:40.680
some time out of the day. They just lcker completely.

2795
09:42:58.639 --> 09:43:17.959
Alix really can relax because the legs are so such

2796
09:43:18.040 --> 09:43:18.959
a nice.

2797
09:43:19.239 --> 09:43:22.839
Very important part in your body.

2798
09:43:24.160 --> 09:43:27.800
Relaps makes the rest of your body also.

2799
09:43:28.720 --> 09:43:46.279
Naturally follows in that journey of comfort. I feel it

2800
09:43:46.360 --> 09:43:55.000
in my hips. My hips fill really loose, and also.

2801
09:43:54.879 --> 09:43:56.000
My lower back as well.

2802
09:43:58.080 --> 09:43:58.919
My lower back and.

2803
09:43:59.040 --> 09:44:04.559
Really feels it's been stretched, even though I'm just sitting

2804
09:44:04.599 --> 09:44:08.000
in a chair and there's no stretching.

2805
09:44:10.160 --> 09:44:11.760
As far as my way that I'm doing.

2806
09:44:12.800 --> 09:44:13.800
It's almost as if.

2807
09:44:13.680 --> 09:44:17.559
The muscles are just relaxed so much that there is

2808
09:44:17.720 --> 09:44:26.199
a natural stretch. There's a tension has been duced a lot.

2809
09:44:42.559 --> 09:44:46.040
And now the count down and ten douns.

2810
09:44:45.760 --> 09:44:46.239
Of one.

2811
09:44:51.080 --> 09:45:08.319
Continue to do one of the relat damn right nights

2812
09:45:11.919 --> 09:45:12.480
set up.

2813
09:45:16.000 --> 09:45:28.599
Six, five, four, three.

2814
09:45:32.440 --> 09:45:37.279
H one.

2815
09:45:43.319 --> 09:45:52.199
Really, I'm just.

2816
09:45:52.239 --> 09:45:57.239
Gonna countdown and five down to a world and it's

2817
09:45:57.279 --> 09:45:57.959
a countdown.

2818
09:45:59.360 --> 09:45:59.919
You just fight.

2819
09:46:00.040 --> 09:46:06.480
It's some the numbers, just the numbers counting down.

2820
09:46:07.800 --> 09:46:15.120
Notice how you feel in this moment.

2821
09:46:16.440 --> 09:46:18.599
As you hear the numbers counting down.

2822
09:46:19.440 --> 09:46:26.599
Knowing that those numbers counting down represents h.

2823
09:46:28.239 --> 09:46:32.440
Feeling karma.

2824
09:46:33.760 --> 09:46:34.599
Just in your body.

2825
09:46:34.800 --> 09:46:35.720
But will say.

2826
09:46:37.800 --> 09:46:44.760
That's right, I just notice how you feel. There's nothing

2827
09:46:45.519 --> 09:46:50.800
to do, there's nothing to say, there's nothing to think about.

2828
09:46:53.879 --> 09:46:57.599
Starting weird number five.

2829
09:47:15.839 --> 09:47:32.879
Three two, What.

2830
09:47:42.639 --> 09:47:43.599
Did you notice?

2831
09:47:47.919 --> 09:47:51.800
Correct? You let him go.

2832
09:47:54.120 --> 09:48:01.440
With attention and body you may so you begin to

2833
09:48:01.760 --> 09:48:03.440
notice and be aware.

2834
09:48:05.279 --> 09:48:11.480
How your mind is starting to slow down.

2835
09:48:14.000 --> 09:48:20.319
This is just a natural thing that happens. It's not

2836
09:48:20.559 --> 09:48:25.760
really a special procedure. It's just natural. Because it's your

2837
09:48:27.040 --> 09:48:33.040
body relaxes, your mind also starts in relax and the

2838
09:48:33.160 --> 09:48:36.480
more the mind relaxes, the more the good of relaxis

2839
09:48:36.959 --> 09:48:47.120
is the continuous circum of that same and is that

2840
09:48:48.120 --> 09:48:56.400
the arms that comes from relative quietness. Even bet off

2841
09:48:56.440 --> 09:49:03.279
the background sounds, eat or sign on, writ it's still

2842
09:49:03.559 --> 09:49:11.199
against be my god. You've got the television, there's any

2843
09:49:11.360 --> 09:49:15.440
music in the background, and you're listening to include the

2844
09:49:15.519 --> 09:49:16.559
whip music of us.

2845
09:49:21.480 --> 09:49:23.599
You're very likely not going to be sitting in the

2846
09:49:23.760 --> 09:49:28.279
room with other people, which you might leave her. Jim

2847
09:49:28.559 --> 09:49:30.639
leaves on the idea.

2848
09:49:30.400 --> 09:49:31.879
That you can leave with some im.

2849
09:49:33.599 --> 09:49:36.120
So many distractions.

2850
09:49:41.599 --> 09:49:43.480
Can when you stop thinking about.

2851
09:49:43.279 --> 09:49:54.720
Stuff, relaxation automatically write.

2852
09:49:56.919 --> 09:49:58.000
The sense coming.

2853
09:49:59.680 --> 09:50:05.080
St and.

2854
09:50:06.879 --> 09:50:09.400
Without trying to do the happing to something.

2855
09:50:10.800 --> 09:50:11.480
And that's.

2856
09:50:15.559 --> 09:50:16.559
Something magical.

2857
09:50:18.720 --> 09:50:25.519
This is just a natural process, something that's m.

2858
09:50:28.279 --> 09:50:32.440
Accomplish the fact.

2859
09:50:32.319 --> 09:50:41.440
It's almost people's sense supernots you happens you can know.

2860
09:50:43.959 --> 09:50:51.760
That's something that you can mean, something that happens.

2861
09:50:52.199 --> 09:50:58.160
Naturally a part or process.

2862
09:51:00.239 --> 09:51:01.040
It's good.

2863
09:51:04.400 --> 09:51:05.839
Its sip.

2864
09:51:07.519 --> 09:51:09.800
Mm hmm allound you.

2865
09:51:12.360 --> 09:51:13.239
Taken at this.

2866
09:51:15.680 --> 09:51:16.120
Space.

2867
09:51:18.760 --> 09:51:34.680
It's h h that's m m hm m.

2868
09:51:38.400 --> 09:51:47.279
M yeh mm hm m m.

2869
09:51:49.680 --> 09:52:05.839
M m h m hm hm h m