Sept. 24, 2025

(no music) (10 hours) Hypnosis for Anxiety - The Library of Calm

(no music) (10 hours) Hypnosis for Anxiety - The Library of Calm
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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This recording is going to be a squeaky desk for

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some reason. What's my desk squeaking anyway? Hypnosis for anxiety,

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the Library of Calm, I'm calling it. Please only listen

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when you can safely close your eyes. There isn't really

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anything for you to do. And as per usual, Vinny,

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my little Jack Russell, my little ginger Jack Russell is

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my co host, and his injection of sounds in the

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background include him giving himself a little bit of a

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bed bath.

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As it were.

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Thenny, I think that part of you is clean already,

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doesn't need an hour. I think it's clean, oh dear.

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So Ideally, I would recommend lying down on a bed

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or flat surface that supports your body, or sitting in

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a chair that supports your body.

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And.

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Somewhere comfortable, ideally quiet if all possible, that you don't

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need silence for this, because I can't guarantee silence on

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my side, and it might not be silence where you are.

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You may be lying down on your bed, but there

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may be a television in the other room and someone's

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watching that, or there may be a neighbor with music playing,

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or traffic going past your house, planes going overhead that

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does not affect this recording. Does not affect the benefits

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that you can gain from listening to my very boring voice.

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And also, this is not sleep, at least it doesn't

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have to be sleep. You may choose to listen to

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this at bedtime and just a a oow yourself to

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drift off into a comfortable, deep, healing sleep. Or you

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may decide to just listen to the recording with your

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eyes closed and then afterwards get up and just enjoy

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the rest of your day. It is completely up to you.

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You are the boss. So, as I said before, my

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name is Jason Newland. I mean doing this for nearly

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twenty years now. I don't mean this particular recording, although

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it might seem like it's dragging, But you know, over time,

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I've done a lot of recordings, and one of the

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things that I'm most passionate about helping people with is

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reducing anxiety and stress. And part of the reason is

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because of my own experiences with those conditions throughout my life,

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and also because I've been told by many people over

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the years that I've actually helped them, So that's one

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of my passions, as well as chronic pain, relief and

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relaxation in general, and insomnia or helping people to sleep.

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I would say that pretty much all of my recordings

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can help with all of those situations. Whether it's let

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me buoy you to sleep, whether it's a anxiety hypnosis session,

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it's all relaxing. And that's the very least that you

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should expect from listening to my voice is that you

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feel more relaxed at the end of it, at the

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very least.

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So I'm going to start.

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And just let you know that this is your time,

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or just to remind you this is your time.

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It's a place just for you.

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Because it's a recording, you can re listen to it

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as many times as you choose, and each time you

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do listen, you may notice certain changes occur. You may

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notice things that you didn't notice before. And it's not

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just how you feel whilst listening to my boring voice,

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it's also how you feel afterwards, how you feel the

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next day, how much more relaxed you start to feel

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in those situations where perhaps you weren't feeling as relaxed

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as you'd like to feel. But now move forward, you

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start to notice that there's a certain sense of calmness,

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and also the expectation has changed from how it used

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to be to expecting to feel relaxed. You expect to

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have a certain calmness spread over your body, your face

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almost like it's traveling. Peacefulness is traveling through your veins.

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And as I said before, you don't have to do anything,

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nothing at all. You can just let my voice be

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here in the background, like a I was going to say,

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slightly but maybe very boring guide in a museum that

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you don't really want to visit, but somehow turns out

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to be exactly the place that you need to be.

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My voice is just what you needed to hear in

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this moment. So we're going to start off by just

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go through somebody relaxation. And this is going to be

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might seem a little bit strange some of the things

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that I'm going to say, but if you've listened to

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me before, you'll probably not be surprised at that.

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So I'm going to.

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Ask you to do something that you may never have

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done before. And don't worry, I'm not going to ask

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you to do an impression of a goat giving birth.

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I think quite as strange as that. I'd like you

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to imagine that you are a house. Yep, you heard

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me right, You as a house, And no matter how

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strange it is, just stay with me. It might make

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sense in the end, it might not. So your house

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and your feet are the foundations. Your legs are the

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solid beams, your chest is the rooms of that house,

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and your mind.

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Is the attic.

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And anxiety is like a noisy neighbor who sometimes knocks

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on the window, wave in frantically, pointing at nothing in particular,

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almost pointless. And today we are drawing the curtains closed,

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and Vinnie's going to have some water while we do that,

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and while you lock the door gently.

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I'm sure he.

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Doesn't make that much noise normally when he's drinking. He

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just cleansing his palet, I suppose. And after locking the

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door gently, you wander through the house room by room,

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and a gentle tidy, and beginning your feet, the carpet

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is fluffed, your legs, the walls freshly painted, your stomach

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a kettle humming peacefully in the kitchen, and your chest,

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windows open and fresh air drifting in and in the attic.

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That over thinking attic. There are boxes labeled worries that

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being carried down one by one by tiny, ridiculously efficient

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removal men. They look like they've come from a comedy sketch,

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like Benny Hill or something like that. And each box

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is stacked outside and gently carried away, And with every breath,

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one more box leaves, one more thought filed. And now

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imagine a great spiral staircase, wide, endless, curving down into quiet,

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with each step padded, safe, carpeted, and yeah, covered in

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something so soft it might as well be clouds. And

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I'll count down slowly, and as I do, you drift lower, ten, floating,

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nine each step lighter, eight thoors, evaporating like mist. Seven deep,

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and the noisy neighbor has gone home, now finally gone

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to sleep. Six you're half asleep.

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Already, five deeper, four softer, three.

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Nee witless, two still sinking, one and rest. You know

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that anxiety is like a badly tuned radio static crackle,

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random burst of advertising jingles he never asked for.

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And you.

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Today are the engineer with a very silly tool kit,

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a banana wrench, a feather screwdriver, a marshmallow hammer. And

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with every twist and tap, the static becomes music, then softer,

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then silent. Or maybe anxiety is like a cat that

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insists on sitting on the wrong chair. You may say

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not that one, and Vinnie starts to eat a bone

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for some.

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Reason while I'm talking cheers mate.

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So you say to the cat, not that one, and

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the cat says, yeah, this one. But today the cat

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is too sleepy to argue. It just curls up in

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a corner and snores. Or perhaps anxiety is like a

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man on a ladder shouting about storms that never arrive.

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But today the ladder folds itself away and the shouting

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man shrinks to the size of a toy soldier, then

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wanders off, muttering, oh okay, then I'll bother someone else. Well,

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they can hardly hear him because he's the size of

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a toy soldier. Now I'd like you to imagine a library,

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not the normal kind, because this one is underground, lit

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by gentle lanterns carved into smooth stone. The shells are

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filled of books that hum softly like sleeping animals. And

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each book is a worried that you once carried, And

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you can open one if you like, and notice how

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the words, and the page fade, blur, and vanish. The

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longer you stare, the worry itself dissolves into nothing, gentle

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ink missed, shelf by shelf, book by book. The library

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is empty in itself, and in that emptiness.

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There is space.

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Space for calm, space for laughter, space for the little

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relief that comes when you realize you've misplaced your worry

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when you really can't be bothered to find it. Now,

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imagine a moment in the future, one that might once

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have felt anxious, but instead of tension, you see yourself shrugging,

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almost bored, breathing slow, maybe even laughing at how small

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that old feeling seems now as airvery antious signal becomes

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like a soap bubble floating up. Pop, and it's gone.

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No drama, no fight, just soft popping bubbles vanishing, And

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every time you notice your breath, that same calm returns

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in a supermarket queue, on the bus, even in bed

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at night. Calm is your new default. Calm is your

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new standard feeling, and anxiety has become too lazy to

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keep up. And now you can choose if this is

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the time for rest, then just let yourself drift into

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sleep as if slide in from one dream into another,

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or if you need to wake, I will count from

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one to five, and at five you return alert, refreshed,

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a little lighter, carrying calm like a secret in your pocket.

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All is available to relax you, to calm you. One

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coming back, two slowly rising, three energy returning, four lighter now.

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And five.

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Wide awake, clear and calm, war fast to sleep and safe.

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Remembering to be kind to yourself, because you do deserve

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to be happy and be gentle with yourself. You deserve

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to feel safe.

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Lots of love by relax.

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In a more deep and meaningful way, maybe in a

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way that can not just allow you to feel calmer

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now and throughout the time we spend together here, not

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

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

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but also I think it would be nice to have

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those feelings of relaxation continue.

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For longer.

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After the recording has ended, so that you can still

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benefit from listening to my voice, maybe in a few

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

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if you find like some people do and myself as well.

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Sometimes I find one particular recording that really resonates with me,

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and I just listen to it over and over again

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every morning, every evening. There was this recording from We're

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going back to about nineteen ninety nine. It was it

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

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

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again and it still has the same.

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Effect on me. And part of it was.

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The person's voice relaxed me, just felt so peaceful, and

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

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and in the evening, and I knew before even pressing

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the play button that as soon as I've done that

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pressed the play button. This was in the days of

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CD players pressed the play button. In fact, it might

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

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the bed and then even without necessarily listening to her

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

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if my body knew exactly what to do, and the

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muscles just almost went into automatic relaxation, and I remember

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my mind would slow down.

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Now.

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Now, I was listening to this recording in the early

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days of learning hypnosis, and long before I ever made

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any videos or audio recordings, myself because I didn't start

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doing that till two thousand and six.

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I knew, I knew how.

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Helpful I found being able to just let go, to

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have that trust in the person that I'm listening to,

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knowing that it's going to be just as relaxing, if

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not more so. Each time you hear my voice, you.

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May feel the same. Some people.

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Have been listening to me for over a decade, maybe

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

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maybe people come back. Some people maybe listen every day.

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That's something that I do.

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Which you may not realize by listening, is.

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When I record these recordings. Now for example, hmm, I

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also am affected by the words that I say. So

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if I set you focus on your feet, notice your

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feet relaxing, I will be focusing on my feet. I

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will be noticing my feet relaxing. If I said, focus

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on your hands, and maybe notice the difference between each hand,

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Perhaps notice the air in the room, the temperature of

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the room. On the backs of your hands. You may

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start to notice what almost feels like a very light breeze,

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even though there may not be any type of breeze

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at all where you are right now, and as you

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

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relaxed my hands our feeling now and when it comes

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00:37:32.440 --> 00:37:39.519
to potentially drifting off to sleep, which may be the

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

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00:37:55.519 --> 00:38:06.760
these recordings. I also notice.

246
00:38:04.960 --> 00:38:08.239
My mind drifting.

247
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In fact, at times I've actually fallen asleep without even noticing,

248
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and then I carry on talking. It's only when I

249
00:38:44.719 --> 00:38:54.119
listen back to do the editing I hear snoring, and

250
00:38:54.199 --> 00:38:56.840
I think, I don't remember snoring.

251
00:39:00.119 --> 00:39:04.840
I remember talking. Is it snoring?

252
00:39:05.199 --> 00:39:11.920
Was a pick turned up? That's why I sound like

253
00:39:12.000 --> 00:39:23.079
when I snore? How I get really into a whole experience.

254
00:39:31.039 --> 00:39:40.079
I don't know how you feel. How relaxed do you

255
00:39:40.159 --> 00:39:46.159
feel in your feet, how relaxed.

256
00:39:49.239 --> 00:40:07.760
You feel in your hands. I have noticed.

257
00:40:09.840 --> 00:40:26.079
More and more that the more relaxed, deeper level of

258
00:40:26.320 --> 00:40:43.559
comfort you feel, the easier your breathing becomes. It's almost

259
00:40:43.960 --> 00:41:04.800
like that additional muscle relaxation. So this allows you debreath

260
00:41:05.239 --> 00:41:31.159
easier without necessarily focusing on your breath. However, being able

261
00:41:31.239 --> 00:41:59.880
to notice the ease in which you breathe so no,

262
00:42:00.079 --> 00:42:49.880
actually you breathe so very easily and smoothly. Whenever I

263
00:42:49.880 --> 00:43:07.840
imagine my breathing improved moving. When I've got my eyes closed,

264
00:43:13.880 --> 00:43:26.719
I tend to visualize a beautiful field with trees and

265
00:43:27.000 --> 00:44:07.440
flowers producing all that life giving oxygen. It feels nice too,

266
00:44:09.000 --> 00:44:27.960
if nothing else, just taking some time away from everything,

267
00:44:39.280 --> 00:45:12.079
enjoying that feeling of peace, serenity with a joyful heart.

268
00:45:37.159 --> 00:46:02.719
Time seems to just drip by, so very slowly, relaxed,

269
00:46:08.559 --> 00:46:47.679
so deeply peaceful, completely unattached to any thoughts whatsoever in

270
00:46:47.880 --> 00:47:07.159
this moment, completely.

271
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Free, noticing that your mind.

272
00:47:50.440 --> 00:48:30.440
Has slowed down. Slowed down because nothing really requires your attention.

273
00:48:46.920 --> 00:49:00.400
You can enjoy the physical sensations of allowed in the

274
00:49:00.679 --> 00:49:14.119
stress drip out of your body, dripping out of every

275
00:49:17.480 --> 00:49:42.920
part of your body and being released from your brain

276
00:49:48.719 --> 00:50:23.960
your mind slowly but surely. The muscles in your legs

277
00:50:39.559 --> 00:51:15.800
relax res relax so very deep thing lacks so deeply,

278
00:51:33.559 --> 00:52:01.639
and the feelings, the pleasant feelings in your arms and shoulders,

279
00:52:01.679 --> 00:52:04.840
deepening each part of your body.

280
00:52:07.800 --> 00:52:46.239
Further and deeper and deeper noticine, the feelings.

281
00:52:45.920 --> 00:53:12.440
In the back of your neck, the feelings in your wrists,

282
00:53:45.519 --> 00:54:25.679
muscles in front of your body. I also feeding, peaceful deeping.

283
00:54:42.519 --> 00:54:52.800
There's a sense of peace spreads through your very core.

284
00:55:23.360 --> 00:55:29.400
Even when you focus on your mind.

285
00:55:41.320 --> 00:56:12.000
Her mind becomes be and slower, deep.

286
00:56:27.119 --> 00:57:29.639
Relaxing, so very slow. Your stomach PA's full in your stomach,

287
00:57:51.719 --> 00:58:11.400
held back. Notice, Notice how relaxed.

288
00:58:15.000 --> 00:58:27.760
You now feel in the hold of your back.

289
00:58:53.000 --> 00:59:00.599
A spy fo me your brain, all of it down

290
00:59:01.960 --> 00:59:11.800
the middle of your back, sending and receiving millions of

291
00:59:12.039 --> 01:00:40.000
messages every day. Deecomfort increasing deeply relaxed, your knees, relax

292
01:00:43.920 --> 01:00:53.280
spreading those signals down your spine or cord into air,

293
01:00:53.480 --> 01:01:11.960
every part of your body, mr shins and your car

294
01:01:12.360 --> 01:02:08.880
muscles well outbos feelings of peace and tranquility spreading through

295
01:02:08.960 --> 01:02:26.440
your body, tips of your toes, to your eyes, your fingers,

296
01:02:30.679 --> 01:02:32.679
all the way till you'll lower back.

297
01:02:43.800 --> 01:02:44.920
And letting go.

298
01:02:47.079 --> 01:03:57.239
Reating her pace, drift in mind, just wandering away, happy

299
01:03:58.079 --> 01:04:39.079
to let go, let go completely, leer, so tranquil.

300
01:05:02.639 --> 01:05:40.400
Your whole body enjoying a sensor listing God for more

301
01:06:48.800 --> 01:07:34.880
ey enjoy the space, this space.

302
01:07:37.480 --> 01:09:45.479
Of peace and safety, fyles letting God.

303
01:10:03.359 --> 01:10:04.800
Maybe we can just.

304
01:10:07.680 --> 01:10:16.439
Focus on the different parts of your body, just to

305
01:10:16.760 --> 01:11:45.600
notice your forehead and your eyes mutual so loose, noticing

306
01:11:45.800 --> 01:13:04.720
a sense of complete freedom, absolute freedom, dress.

307
01:13:05.239 --> 01:13:56.359
Day, peace, fall energy, peace to breeze.

308
01:14:01.119 --> 01:15:06.119
E yah lees. You may have.

309
01:15:09.680 --> 01:16:09.640
Or may not have noticed your mind drifting peaceful, move

310
01:16:10.079 --> 01:16:18.960
any even more deeply in the direction of.

311
01:16:24.039 --> 01:18:25.479
Total blissful pace, blissful pace, arrest by tol pace, sir,

312
01:18:25.840 --> 01:19:40.239
come let him go, peace of mind, relaxed body c rex.

313
01:19:48.319 --> 01:19:49.800
So relaxed.

314
01:20:14.359 --> 01:20:41.199
A body feels almost invisible, so very relaxed and paceful,

315
01:20:47.560 --> 01:21:36.960
so pace from let go so bass so.

316
01:21:44.079 --> 01:22:00.800
Fair as you could start to notice that you are

317
01:22:01.039 --> 01:22:12.560
feeling more relaxed, even though I've not purposely focused your

318
01:22:12.760 --> 01:22:21.159
mind upon that sense of physical comfort that is growing

319
01:22:21.279 --> 01:22:30.119
within you throughout your body, and your mind starts to

320
01:22:30.239 --> 01:22:40.279
slow down, and that could be almost in recognition of

321
01:22:42.560 --> 01:22:54.640
I guess my speech not being particularly fast, and things

322
01:22:55.039 --> 01:23:05.119
just generally feel calmer. Just by listening to my voice,

323
01:23:08.199 --> 01:23:15.159
you give yourself an opportunity to take a break from

324
01:23:15.199 --> 01:23:21.720
the day, take a break from your life as it is,

325
01:23:25.159 --> 01:23:32.760
and to give yourself a rest, giving yourself permission to

326
01:23:32.880 --> 01:23:38.119
take some time off, and to allow your body to

327
01:23:38.279 --> 01:23:47.960
relax and allow your mind to slow down, which in

328
01:23:48.119 --> 01:23:56.000
turn releases the tension any stresses that you had in

329
01:23:56.119 --> 01:24:05.920
your body. It's almost as if the parts of your

330
01:24:05.960 --> 01:24:18.000
body just open up, allowing the negativity out and at

331
01:24:18.039 --> 01:24:26.279
the same time replacing that negativity with positive healing energy,

332
01:24:29.399 --> 01:24:34.000
which then fills your body up and your mind to

333
01:24:35.640 --> 01:24:53.760
also starts to appreciate those feelings of increasing confidence and

334
01:24:54.119 --> 01:25:11.199
almost uplifting feeling positive healing, an energy that spreads through

335
01:25:11.279 --> 01:25:21.920
your body like a wave of comfort. And all this

336
01:25:22.279 --> 01:25:34.319
comes from just allowing yourself a few minutes, maybe half

337
01:25:34.359 --> 01:25:38.199
an hour, however long you want it to be, to

338
01:25:38.560 --> 01:25:46.359
just rest and allow.

339
01:25:48.600 --> 01:25:49.800
Your mind and your.

340
01:25:49.760 --> 01:26:02.159
Body to almost reset itself to the settings of comfort

341
01:26:04.680 --> 01:26:19.720
and relaxation, calmness, which allows more room for feelings of pleasure.

342
01:26:21.960 --> 01:26:23.239
And happiness.

343
01:26:26.760 --> 01:26:35.600
To move around your body and into your mind, almost

344
01:26:36.399 --> 01:26:40.960
as if your mind and your body are sinking together,

345
01:26:45.239 --> 01:26:54.960
almost mirroring each other with that growing positivity and calmness.

346
01:27:00.039 --> 01:27:07.479
And it feels nice, really does feel nice to know

347
01:27:07.720 --> 01:27:16.600
that you are the one that has allowed yourself to

348
01:27:16.880 --> 01:27:25.960
feel more comfort than to experience.

349
01:27:27.680 --> 01:27:28.800
More of this.

350
01:27:30.600 --> 01:27:37.199
Deep relaxation spreading throughout your body.

351
01:27:44.199 --> 01:27:46.279
And as I focus.

352
01:27:47.319 --> 01:27:53.079
On each part of your body, you can notice that

353
01:27:53.279 --> 01:28:07.800
that part becomes even more relaxed just by focusing on it,

354
01:28:10.359 --> 01:28:20.000
it becomes even more calm and comfortable, just by focusing.

355
01:28:24.039 --> 01:28:29.800
And as I move down your body, starting at your head,

356
01:28:32.560 --> 01:28:37.800
the parts that you have already focused on or continue

357
01:28:39.199 --> 01:28:46.279
to relax deeply, and those parts that have not yet

358
01:28:46.479 --> 01:28:59.359
focused on or just automatically release any remain intention in

359
01:28:59.479 --> 01:29:05.520
emptic the patient of even more comfort about to come.

360
01:29:11.039 --> 01:29:11.199
Now.

361
01:29:13.600 --> 01:29:19.800
I'm going to start by focusing on your forehead. Just

362
01:29:20.000 --> 01:29:23.920
being aware of the feelings of your forehead.

363
01:29:28.079 --> 01:29:29.560
And any background.

364
01:29:29.319 --> 01:29:36.399
Sounds like mister Herbert Opigeon can just allow you to

365
01:29:36.600 --> 01:29:43.840
feel even more relaxed. Just means you in the moment,

366
01:29:47.000 --> 01:29:50.000
this isn't this isn't a sterile environment.

367
01:29:51.359 --> 01:29:52.319
This is the world.

368
01:29:55.800 --> 01:30:01.840
I live in the countryside, so there's lots of nature

369
01:30:02.359 --> 01:30:12.840
sounds around. So as you focus on your forehead, just

370
01:30:13.119 --> 01:30:20.880
notice how it becomes even more relaxed as you focus

371
01:30:23.199 --> 01:30:27.680
only on my voice and that part of your body.

372
01:30:32.880 --> 01:30:41.159
Moving down to your eyes, focusing on your eyes, noticing

373
01:30:43.600 --> 01:30:53.319
how your eyelids feel so heavy yet so light at

374
01:30:53.359 --> 01:30:54.159
the same.

375
01:30:54.079 --> 01:31:01.399
Time, and all the muscles around your eyes relaxing.

376
01:31:02.680 --> 01:31:14.479
Completely. Moving your focus down to your mouth, your lips,

377
01:31:14.960 --> 01:31:20.800
your tongue, your teeth, you comes, the.

378
01:31:21.039 --> 01:31:30.800
Whole of your mouth relaxing, calm and loose.

379
01:31:35.279 --> 01:31:43.079
As you focus now on your jaw, not just a

380
01:31:43.239 --> 01:31:46.720
part of your jaw near your mouth and your chin,

381
01:31:48.000 --> 01:31:51.079
but all the way up the size of your face

382
01:31:52.279 --> 01:32:00.600
to your ears, the hole of your jaw, eating.

383
01:32:04.439 --> 01:32:06.880
More relaxed.

384
01:32:10.359 --> 01:32:11.079
And calm.

385
01:32:19.279 --> 01:32:28.359
Focusing on your neck, the front of your neck, and

386
01:32:28.479 --> 01:32:41.479
your throat relaxing and loose and calm. The sides of

387
01:32:41.600 --> 01:32:50.520
your neck, right and left side of your neck relax

388
01:32:51.039 --> 01:32:57.760
and loose and calm.

389
01:33:04.159 --> 01:33:06.279
And now the back of your neck.

390
01:33:09.560 --> 01:33:18.840
Focus in on the back of your neck, letting go

391
01:33:19.520 --> 01:33:25.319
of any tension that may have been there before, and

392
01:33:25.960 --> 01:33:36.520
enjoying that sense of increasing comfort and release.

393
01:33:39.279 --> 01:33:50.319
Then you can experience in the back of your neck, moving.

394
01:33:50.239 --> 01:33:56.800
Down your back and moving either side of your spine

395
01:33:58.119 --> 01:34:03.039
right from the top of your back all the way.

396
01:34:03.039 --> 01:34:15.680
Down to the bottom of your back down to your

397
01:34:15.800 --> 01:34:26.359
lower back. As you move up and down your spine,

398
01:34:28.479 --> 01:34:32.920
you can feel the muscles either side of your spine

399
01:34:35.119 --> 01:34:49.680
relaxing even more, and as those muscles relax, that sense

400
01:34:49.800 --> 01:35:00.279
of comfort starts to spread outwards from your spine into

401
01:35:00.479 --> 01:35:07.079
both sides of your back, the top of your back,

402
01:35:07.960 --> 01:35:09.680
the middle and your lower back.

403
01:35:13.199 --> 01:35:20.600
And as you scan gently and slowly up and down.

404
01:35:20.560 --> 01:35:25.560
Your back, there's the muscles in the top of your

405
01:35:25.680 --> 01:35:35.640
back relax and become looser. The muscles in the middle

406
01:35:35.680 --> 01:35:43.000
of your back also seem to just almost divide from

407
01:35:43.079 --> 01:35:45.600
each other, separating and.

408
01:35:48.359 --> 01:35:49.680
Almost melting.

409
01:35:55.479 --> 01:36:01.439
And in your lower back there seems to be an

410
01:36:01.520 --> 01:36:15.720
extra special feeling of comfort. The spreads into your hips.

411
01:36:18.000 --> 01:36:25.840
Sit down your lower back, into your hips, into the

412
01:36:26.039 --> 01:36:26.840
area where.

413
01:36:26.680 --> 01:36:32.079
Your cosicks are, and into your.

414
01:36:32.039 --> 01:36:38.159
Buttocks, and all those muscles that spread.

415
01:36:40.279 --> 01:36:41.600
Bring your lower back.

416
01:36:43.840 --> 01:36:56.079
Into your hip area, start to melt, start to reading,

417
01:36:57.279 --> 01:37:08.119
let go, and you know where about to focus on

418
01:37:08.279 --> 01:37:17.319
your shoulders. Your back and your spine will continue to

419
01:37:17.560 --> 01:37:35.840
let go, continue to relax so calmly, and if you

420
01:37:36.039 --> 01:37:44.239
focus on your shoulders, you may notice they're already feeling

421
01:37:47.479 --> 01:37:56.199
really loose. They're already.

422
01:37:58.560 --> 01:38:12.159
Feeding calm and fear.

423
01:38:16.479 --> 01:38:24.800
Those muscles then move from your neck into your shoulders.

424
01:38:31.359 --> 01:39:00.760
Feel so soft and gentle, so smooth and calm, and

425
01:39:00.960 --> 01:39:03.399
the feeling in your shoulders.

426
01:39:10.159 --> 01:39:18.640
Seems to spread deep into your shoulders, a sense of relaxation,

427
01:39:19.880 --> 01:39:32.119
not just traveling deeply into your muscles, but also relaxing.

428
01:39:34.239 --> 01:39:35.640
The bones.

429
01:39:41.000 --> 01:39:47.640
And moving all the way to underneath your arms, relaxing

430
01:39:49.520 --> 01:39:54.279
a whole area between the tops of your shoulders and

431
01:39:54.479 --> 01:39:55.960
underneath your arms.

432
01:40:00.119 --> 01:40:06.640
Healing. You feel so.

433
01:40:08.600 --> 01:40:20.600
Relaxed and comfortable in your shoulders, which sense that's.

434
01:40:22.319 --> 01:40:24.279
Deep healing.

435
01:40:27.319 --> 01:40:34.399
Message into your arms.

436
01:40:41.079 --> 01:40:42.359
You may feel.

437
01:40:43.840 --> 01:40:48.880
Almost as if your arms are not even there, because

438
01:40:49.000 --> 01:41:04.920
they're so relaxed, so deeply relaxed, so.

439
01:41:09.199 --> 01:41:10.359
So calm.

440
01:41:25.520 --> 01:41:32.560
So this.

441
01:41:40.079 --> 01:41:51.159
The feelings spreading all the way down your arms to elbows,

442
01:41:55.199 --> 01:42:16.399
including your elbows, circumfort spreads or away.

443
01:42:18.840 --> 01:42:34.119
Into rests, your forearments, under wrists so heavy.

444
01:42:37.479 --> 01:43:19.279
Yet at the same time slight and gentle, fully accent.

445
01:43:21.239 --> 01:43:22.239
Now on.

446
01:43:24.920 --> 01:43:48.960
Your hands, my hands.

447
01:43:54.840 --> 01:43:57.680
So peaceful.

448
01:43:58.760 --> 01:43:59.920
In your hands.

449
01:44:18.399 --> 01:44:37.399
As a sense of real pace. It just seems to

450
01:44:41.680 --> 01:45:20.119
feel so familiar when your hands relax deeply hands. The

451
01:45:20.399 --> 01:45:21.039
thing is.

452
01:45:53.600 --> 01:47:00.800
Things you think it tips I think attention to front

453
01:47:01.159 --> 01:48:50.760
your body so comfortable, make manu focus till legs like

454
01:48:51.159 --> 01:49:45.800
my souls in your fis nas s relaxed, the calf

455
01:49:46.039 --> 01:49:49.840
muscles just shads.

456
01:49:52.960 --> 01:51:54.520
COMPOSI say, then.

457
01:51:55.960 --> 01:52:54.479
You saints serve peaceful sycom sait peaceful sircom serve peaceful

458
01:52:58.199 --> 01:53:36.760
sycom so peace fall RelA same peace fall col love

459
01:53:36.920 --> 01:53:49.479
that deep relaxation to spread your chest storm. So relax,

460
01:53:57.199 --> 01:54:03.000
let me go everything.

461
01:54:14.239 --> 01:54:19.640
So I'm going to start counting down now from twenty

462
01:54:20.000 --> 01:54:28.159
down to one. You can imagine in a way it's

463
01:54:28.359 --> 01:54:34.479
like just walking down some steps and each step or

464
01:54:34.640 --> 01:54:40.640
twenty steps, and each step represents a level of comfort.

465
01:54:44.119 --> 01:54:50.079
Each step represents a deepening.

466
01:54:51.600 --> 01:55:01.600
Of that comfort, and the fir these you walk down

467
01:55:01.720 --> 01:55:03.119
those steps.

468
01:55:02.760 --> 01:55:15.680
To deeper more relaxed you feel. So starting with number

469
01:55:15.800 --> 01:59:04.640
twenty twenty nineteen shhhhhh eight seventeen sixteen Sissie fix ten.

470
01:59:47.239 --> 02:00:48.439
Four shhhhhh four two.

471
02:01:54.479 --> 02:03:29.760
Too well, USU.

472
02:05:10.439 --> 02:06:13.680
Noah eight.

473
02:07:13.039 --> 02:09:21.840
S six d us.

474
02:09:48.960 --> 02:09:50.640
Music the.

475
02:09:52.119 --> 02:10:06.600
Living five.

476
02:11:49.520 --> 02:11:50.039
Given you.

477
02:11:52.239 --> 02:15:03.840
The one.

478
02:15:53.720 --> 02:16:10.760
Now, as you focus on your eyes, we're gonna count

479
02:16:10.880 --> 02:16:22.680
down from ten down to one, focusing just on your eyes,

480
02:16:26.439 --> 02:16:34.959
your eyelids, the muscles around your eyes, your eye walls themselves,

481
02:16:36.479 --> 02:16:38.040
our whole area.

482
02:16:40.639 --> 02:16:55.200
That make suck your eye. And as we count down from.

483
02:16:55.159 --> 02:17:09.840
Ten down to one, whilst focusing on your eyes, you'll

484
02:17:10.239 --> 02:17:24.600
become twice is relaxed with each number counting down that

485
02:17:24.840 --> 02:17:26.159
you may find.

486
02:17:30.040 --> 02:17:32.680
The all you want to do is just.

487
02:17:34.600 --> 02:17:41.799
Drift off to sleep. And if that's what you want,

488
02:17:44.840 --> 02:17:57.799
then just allow yourself to do that. Now, focusing on

489
02:17:57.959 --> 02:18:05.280
your eyes, I'm going to begin counting down from ten

490
02:18:05.680 --> 02:19:21.399
down to one right now, ten nine eight.

491
02:20:06.079 --> 02:24:41.200
Seven four.

492
02:24:43.360 --> 02:26:01.079
Three the.

493
02:26:03.760 --> 02:27:17.719
US one.

494
02:27:24.079 --> 02:27:34.479
So counting down from ten to one.

495
02:27:36.360 --> 02:27:39.079
Ten nine.

496
02:27:40.479 --> 02:28:00.639
Eight seven six five four three two one.

497
02:28:07.680 --> 02:28:10.559
And maybe that was a bit too quick in order

498
02:28:10.639 --> 02:28:14.559
to relax. Maybe it's a bit too fast for you

499
02:28:14.840 --> 02:28:24.559
to notice the calming of your body, maybe even a

500
02:28:24.639 --> 02:28:28.479
little bit of pressure there, like you're counting down from

501
02:28:28.559 --> 02:28:29.200
ten to one.

502
02:28:29.319 --> 02:28:30.719
Would you expect me to do?

503
02:28:31.040 --> 02:28:35.200
Man, expect me to just to go with floppy just

504
02:28:35.280 --> 02:28:44.680
because you're counting down. We could try it again, but

505
02:28:44.799 --> 02:28:50.600
this time I'll go a bit slower this time, as

506
02:28:50.680 --> 02:28:55.559
you focus on the whole of your body before we

507
02:28:55.799 --> 02:28:57.000
focus on your legs.

508
02:28:59.399 --> 02:29:05.319
Just notice how your body does start.

509
02:29:06.760 --> 02:29:18.639
To feel more relaxed with every number that I count down.

510
02:29:21.879 --> 02:29:28.319
Ten nine.

511
02:29:33.879 --> 02:30:08.959
Eight seven, six five four.

512
02:30:16.120 --> 02:31:04.280
Three one. And just notice how.

513
02:31:06.559 --> 02:31:16.000
How you feel generally, how your body feels. It's not

514
02:31:16.159 --> 02:31:27.159
necessarily even about counting down from ten to one. It's

515
02:31:27.280 --> 02:31:44.440
that space that you have, that space between being active

516
02:31:46.799 --> 02:31:56.319
physically or mentally to just sitting or lying down, just

517
02:31:56.559 --> 02:32:01.040
being there, not doing anything, not so in anything or

518
02:32:01.879 --> 02:32:08.159
needing to think about anything. So it opens up a space,

519
02:32:09.159 --> 02:32:18.280
you know, a bit of a space, a gap. And

520
02:32:18.399 --> 02:32:22.959
the more I came down from ten to one, the

521
02:32:23.040 --> 02:32:31.040
bigger that gap becomes. So there's that gap of calmness,

522
02:32:32.440 --> 02:32:34.639
of comfort, relaxation.

523
02:32:40.600 --> 02:32:48.440
It's a nice feeling, and it moves.

524
02:32:49.680 --> 02:32:57.319
Those stresses or discomforts physically or emotionally moves.

525
02:32:59.200 --> 02:33:07.319
Away. Allows you.

526
02:33:10.040 --> 02:33:10.559
To just.

527
02:33:13.559 --> 02:33:20.280
Slow down, someone to count again from ten down to one,

528
02:33:20.680 --> 02:33:28.040
and notice that gap widening, the gap.

529
02:33:29.840 --> 02:33:34.440
And as it widens, it's almost like the stress and

530
02:33:34.600 --> 02:33:52.159
attention falls into the gap and gives you that distance,

531
02:33:54.200 --> 02:33:54.959
that space.

532
02:33:57.360 --> 02:34:02.799
Now ten.

533
02:34:07.159 --> 02:34:58.479
Nine, eight, seven, six, five, four.

534
02:35:16.600 --> 02:36:10.200
Three one. Now, how does your body feel now?

535
02:36:22.879 --> 02:36:35.520
Can you notice that? Do you feeling calmer, the feeling

536
02:36:37.879 --> 02:37:05.280
more relaxed as we now focus on your legs, just

537
02:37:05.440 --> 02:37:26.840
your legs. We're just gonna start with focusing on your thighs.

538
02:37:41.639 --> 02:37:45.600
Of course, it's not the most exciting thing to be

539
02:37:45.719 --> 02:37:47.520
doing because.

540
02:37:50.559 --> 02:37:51.799
I'm sure like most of.

541
02:37:51.840 --> 02:37:54.559
Your body is not a lot going on right now.

542
02:38:03.680 --> 02:38:09.959
Just focusing on the whole of your thighs, the tops

543
02:38:10.000 --> 02:38:16.079
of your thighs, the sides of your thighs, the bottoms

544
02:38:16.120 --> 02:38:20.600
of your thighs, your outer thighs and your inner thighs,

545
02:38:22.840 --> 02:38:25.479
basically the whole of your thigh that leads.

546
02:38:26.239 --> 02:38:36.440
Into your hip and it goes down to your knee joint.

547
02:38:41.639 --> 02:38:48.840
Now this is a big area, it's a very heavy area.

548
02:38:49.360 --> 02:38:55.319
It's very strong, probably the strongest muscles in your body

549
02:38:56.040 --> 02:38:56.920
or in your thighs.

550
02:39:07.120 --> 02:39:14.840
But I don't think we perhaps give enough attention to

551
02:39:15.040 --> 02:39:22.959
our thighs. Perhaps we don't.

552
02:39:24.280 --> 02:39:44.799
Acknowledge how important our thighs are to our lives, how

553
02:39:44.920 --> 02:39:54.040
much they actually do for us all through our lives.

554
02:40:01.200 --> 02:40:06.760
And it may seem to sound really weird, but I

555
02:40:06.879 --> 02:40:12.879
think that all of our body parts, especially our thighs,

556
02:40:13.879 --> 02:40:21.200
need some TLC, a bit of love shown, a bit

557
02:40:21.239 --> 02:40:28.719
of acknowledgement.

558
02:40:31.239 --> 02:40:31.840
I thank you.

559
02:40:34.959 --> 02:40:47.440
Gratitude for our thighs do for us. And I know

560
02:40:47.639 --> 02:40:53.680
this may sound a bit strange. Maybe you think, why

561
02:40:53.760 --> 02:40:56.440
am I sure that I should be out in the

562
02:40:56.559 --> 02:41:05.079
garden hugging a tree or something. Well, it's hard to

563
02:41:05.120 --> 02:41:08.360
set a microphone up on a tree. That's why I'm

564
02:41:08.360 --> 02:41:11.200
doing this indoors. Otherwise I wouldn't be outside in a tree.

565
02:41:12.639 --> 02:41:21.280
I can't see the television from the tree. If you

566
02:41:21.399 --> 02:41:26.600
move down to your knees, gain such an important part,

567
02:41:30.920 --> 02:41:35.760
and I think we don't necessarily. I'll speak for myself.

568
02:41:38.479 --> 02:41:43.600
I don't necessarily appreciate all that my knees do for

569
02:41:43.719 --> 02:41:50.200
me until I have a problem with my knee. It's occasionally,

570
02:41:50.239 --> 02:41:55.239
if I ever, maybe i'll bash it, or it's aching

571
02:41:55.399 --> 02:42:01.760
for some reason. It's then that I realize how much

572
02:42:01.920 --> 02:42:05.559
it does. You know, the benefit of being able to

573
02:42:06.479 --> 02:42:14.799
use my legs without any kind of physical discomfort.

574
02:42:15.680 --> 02:42:17.520
Is a beautiful thing.

575
02:42:18.920 --> 02:42:26.559
That's possibly not appreciated until it's temporarily removed. You know

576
02:42:26.719 --> 02:42:36.200
that's comfort. But as you focus on your knees, regardless

577
02:42:36.239 --> 02:42:41.760
of how your knees feel, you can have that sense

578
02:42:41.879 --> 02:42:47.799
of gratitude and love to your knees for all that

579
02:42:47.920 --> 02:43:00.200
they do for you, and you can still have that

580
02:43:00.319 --> 02:43:05.239
attention on your thighs. Maybe notice how your thighs feel.

581
02:43:07.399 --> 02:43:25.360
Maybe you've noticed that they are relaxing more deeply as

582
02:43:25.399 --> 02:43:29.120
you focus now on the bottoms of.

583
02:43:29.159 --> 02:43:32.520
Your legs and your shins and your calf.

584
02:43:32.399 --> 02:43:41.079
Muscles, the bones between your knees and your feet, incorporating

585
02:43:41.159 --> 02:43:52.120
of course, your ankles. So important. You know, anyone that's

586
02:43:52.159 --> 02:43:58.879
had even like the slightest sprain of an ankle knows how.

587
02:44:00.360 --> 02:44:03.239
How much we take our.

588
02:44:03.280 --> 02:44:11.840
Ankles for granted, and it's kind of strange in a

589
02:44:11.879 --> 02:44:17.440
way when you think that. You know, logically, our wrists

590
02:44:17.600 --> 02:44:20.479
are a lot thinner than the rest of our arms,

591
02:44:21.600 --> 02:44:25.120
which is okay, it doesn't you can't see any problem

592
02:44:25.159 --> 02:44:28.280
with that because we're just picking stuff up.

593
02:44:29.760 --> 02:44:31.239
By our ankles.

594
02:44:32.479 --> 02:44:42.399
So much thinner than the rest of our legs. And

595
02:44:42.559 --> 02:44:47.040
from a physics perspective or logical even it doesn't really

596
02:44:47.159 --> 02:44:54.399
make sense that all this weight would ultimately be resting

597
02:44:55.440 --> 02:45:05.399
on your ankles then leading to your feet, that thin area,

598
02:45:06.879 --> 02:45:16.520
thin bone. Yeah, it does so much great work. Supports us,

599
02:45:16.600 --> 02:45:26.559
supports our body for a lifetime, helps us to balance,

600
02:45:28.959 --> 02:45:41.879
helps you to get around and be mobile. And there's

601
02:45:41.920 --> 02:45:49.799
the calf muscles. Of course, when I was younger, I

602
02:45:49.840 --> 02:45:51.719
couldn't see the pointing calf muscles.

603
02:45:52.600 --> 02:45:53.719
Didn't seem to do anything.

604
02:45:55.280 --> 02:45:59.719
Okay, if I walked around on tiptoes, then my calf

605
02:45:59.799 --> 02:46:03.639
must get some work. But of course that's not true.

606
02:46:03.799 --> 02:46:08.360
The calf muscles are being used whenever we use our legs,

607
02:46:13.959 --> 02:46:26.559
and your shins there to protect your lower legs, shaped

608
02:46:26.639 --> 02:46:31.319
in a way almost as a protector for the bone

609
02:46:38.920 --> 02:46:42.520
leading of course to your ankles.

610
02:46:45.360 --> 02:46:46.079
And your feet.

611
02:46:50.760 --> 02:46:52.760
But we're not going to focus on your feet. We're

612
02:46:52.760 --> 02:46:56.959
just going to focus on the legs. And I realize

613
02:46:59.000 --> 02:47:02.719
that now that I've made your feet, you'll probably focus

614
02:47:03.159 --> 02:47:06.239
on them anyway, So maybe I should focus on your

615
02:47:06.280 --> 02:47:07.079
feet a little bit.

616
02:47:11.120 --> 02:47:15.559
You can have them in your awareness the same as

617
02:47:15.639 --> 02:47:18.559
you have your thighs in your awareness.

618
02:47:19.440 --> 02:47:23.319
Even though we haven't been focusing on your thighs a

619
02:47:23.440 --> 02:47:34.520
few minutes, let me focusing on your ankles. There's still

620
02:47:34.600 --> 02:47:51.040
that sensation of comfort in your thighs, and there's that movement.

621
02:47:52.239 --> 02:47:53.280
Of energy.

622
02:47:55.040 --> 02:48:02.040
Because the thighs hold lots of different sensations. Of course,

623
02:48:02.120 --> 02:48:06.879
there's the muscles, the big straw muscles that we have

624
02:48:07.079 --> 02:48:07.760
in our thighs.

625
02:48:16.559 --> 02:48:17.639
But the skin.

626
02:48:19.239 --> 02:48:23.719
On the outside of the thighs, as in the outside

627
02:48:23.760 --> 02:48:33.120
of all of our body, can be very sensitive, sensitive

628
02:48:33.280 --> 02:48:46.280
to the touch, sensitive to temperature, and inside your thighs

629
02:48:48.799 --> 02:48:53.559
the bones, there's the muscle, there's the blood, vessels, the

630
02:48:53.799 --> 02:48:59.319
ar trees to all this stuff that's inside your thighs.

631
02:49:03.719 --> 02:49:07.079
I guess sometimes it'd be nice if you could actually

632
02:49:07.159 --> 02:49:14.600
put your fingers inside your thighs and a message, so

633
02:49:14.680 --> 02:49:18.239
you can message on the outside, of course, but to

634
02:49:18.239 --> 02:49:21.440
be able to get deep into the muscles and to

635
02:49:21.479 --> 02:49:26.600
be able to just message inside your thighs, message in

636
02:49:26.680 --> 02:49:35.280
the bones of your leg massage in all the veins

637
02:49:35.479 --> 02:49:45.719
and just gently healing your thighs, and you could move

638
02:49:45.920 --> 02:49:53.280
down message and inside your knees, just message in those bones,

639
02:49:54.280 --> 02:50:01.120
but with healing fingertips, spreading that healing energy deep.

640
02:50:01.000 --> 02:50:10.440
Into the choice of your knees. Of course, there's the

641
02:50:10.600 --> 02:50:13.360
back of your knee, you know.

642
02:50:13.399 --> 02:50:19.440
The inside crease where your knee is. It's a very

643
02:50:19.639 --> 02:50:25.520
sensitive area. Very it feels very nice when you stroke it.

644
02:50:26.920 --> 02:50:30.280
That might be because it's an area that's not really

645
02:50:30.479 --> 02:50:37.920
touched very often. It's almost like a hidden part, that crease.

646
02:50:39.719 --> 02:50:44.239
In your legs. It's almost it's like a part that.

647
02:50:46.000 --> 02:50:57.239
Has a sensitivity, which is a little bit different. Of course,

648
02:50:57.319 --> 02:51:07.799
it's protected by your legs. So you can imagine putting

649
02:51:08.680 --> 02:51:18.520
your fingers into that crease in your legs, fold in

650
02:51:18.639 --> 02:51:22.600
between your legs. You can just message with your fingertips.

651
02:51:23.799 --> 02:51:30.559
Imagine your fingertips going inside message in the muscle tissue.

652
02:51:35.159 --> 02:51:41.360
You can cause field the bones of your knees, heating

653
02:51:41.600 --> 02:51:54.280
through your fingertips, and then as you go down to

654
02:51:54.360 --> 02:51:57.159
your calf muscles, and that's the part I'd like to

655
02:51:57.200 --> 02:52:01.840
be able to really put my finger tips steep inside

656
02:52:02.600 --> 02:52:11.959
my calf muscles, massage in every single tissue of that muscle.

657
02:52:13.120 --> 02:52:21.719
Healing every part, and then doing.

658
02:52:21.600 --> 02:52:29.920
The same for my shins, massage in generally stroking the bones,

659
02:52:31.680 --> 02:52:37.360
generally stroking them, healing in a loving way because they

660
02:52:37.479 --> 02:52:43.840
deserve to be treated. There's the precious bones that they are,

661
02:52:45.200 --> 02:52:48.440
because our legs are so precious as in all the

662
02:52:48.520 --> 02:52:53.879
other parts of our body, the more precious of any

663
02:52:54.040 --> 02:53:09.600
chill on the planet. When you start to think about.

664
02:53:12.719 --> 02:53:21.559
Your legs in this way, it can change your perspective.

665
02:53:24.280 --> 02:53:25.559
It might sound a bit.

666
02:53:28.440 --> 02:53:32.760
A bit silly to start with the idea of having

667
02:53:32.879 --> 02:53:40.559
the love for your legs, showing appreciation for your thighs,

668
02:53:43.319 --> 02:53:47.680
wanting to be able to put your hands in your thighs,

669
02:53:49.920 --> 02:53:56.280
massage the muscles and the bones, and to get your

670
02:53:56.399 --> 02:54:04.920
fingers deep in their releasing all tension, just to show

671
02:54:06.799 --> 02:54:14.159
how much you care about your legs, how much you

672
02:54:14.280 --> 02:54:22.840
care for what your legs do for you regularly, your knees,

673
02:54:23.120 --> 02:54:35.959
your calves, your ankles, the strength of your ankles, considering

674
02:54:36.159 --> 02:54:40.639
how thin they are, compared to the rest of your legs,

675
02:54:40.799 --> 02:54:54.479
especially your thighs. Yeah, they're so strong, so flexible, absolutely

676
02:54:54.719 --> 02:55:04.159
amazing things. Your ankles are truly a gift.

677
02:55:06.159 --> 02:55:15.239
Because of what they do for you supporting all that weight.

678
02:55:17.239 --> 02:55:21.680
Regardless of how what weight you are, even if you

679
02:55:21.760 --> 02:55:26.479
only eat ate stoning, there's still a lot of weight

680
02:55:26.760 --> 02:55:33.399
for these little ankles. Now, I'm a lot heavier than

681
02:55:33.479 --> 02:55:34.440
eight stone.

682
02:55:35.680 --> 02:55:44.799
Double dock. Get my ankles support my body all the time,

683
02:55:48.639 --> 02:55:51.319
or the they do give off a sigh of relief

684
02:55:51.360 --> 02:55:56.559
when I sit down. That's in fact, my whole legs

685
02:55:56.639 --> 02:56:05.799
though my feet feet or so go my toes clap,

686
02:56:07.000 --> 02:56:35.440
they're so happy. Your legs really are amazing. And I

687
02:56:35.639 --> 02:56:39.840
know that talking about talking about your legs is probably.

688
02:56:42.040 --> 02:56:46.719
Possibly among the most most boring things I've ever heard

689
02:56:46.760 --> 02:56:55.159
anyone say. Possibly you're boring or not. Everything I said

690
02:56:55.319 --> 02:57:11.959
is true. Your legs are amazing. Your legs deserve not

691
02:57:12.360 --> 02:57:20.760
just respect, they deserve to relax.

692
02:57:22.120 --> 02:57:22.520
Deeply.

693
02:57:29.799 --> 02:57:33.120
They deserve to take some time out of the day

694
02:57:35.319 --> 02:57:37.520
to just let go completely.

695
02:57:55.440 --> 02:58:04.079
Your legs really can relax.

696
02:58:11.719 --> 02:58:15.799
And because the legs are so such a most you know,

697
02:58:16.079 --> 02:58:22.000
very important part of your body. When you relax, your legs.

698
02:58:22.120 --> 02:58:29.319
The rest of your body also naturally follows in that

699
02:58:33.079 --> 02:58:43.879
journey of comfort, Like I feel it in my hips.

700
02:58:45.280 --> 02:58:52.399
My hips feel really loose, and also my lower back

701
02:58:52.479 --> 02:58:59.079
as well. My lower back really feels it feels stretched,

702
02:59:00.200 --> 02:59:03.239
even though I'm just sitting in a chair and there's

703
02:59:03.360 --> 02:59:04.879
no stretching.

704
02:59:07.000 --> 02:59:08.600
As far as I'm aware that I'm doing.

705
02:59:09.600 --> 02:59:12.239
It's almost as if the muscles are just relaxed so

706
02:59:12.520 --> 02:59:18.399
much that there is a natural stretch as the tension

707
02:59:19.319 --> 02:59:23.040
has reduced a lot.

708
02:59:39.399 --> 02:59:42.479
And I'm now going to count down from ten down

709
02:59:42.559 --> 02:59:47.879
to one, and you can.

710
02:59:47.879 --> 02:59:53.879
Continue to feel wonderfully relaxed.

711
02:59:57.680 --> 03:00:01.959
Ten nine.

712
03:00:04.840 --> 03:00:40.799
Eight seven six, five four three two one relax.

713
03:00:48.639 --> 03:00:52.479
So I'm just going to count down for five down

714
03:00:52.559 --> 03:00:57.000
to one, and as a countdown, if you just focus

715
03:00:57.120 --> 03:01:05.040
on the numbers, just the numbers counting down, and notice

716
03:01:05.959 --> 03:01:08.280
how you feel.

717
03:01:10.639 --> 03:01:14.000
In this moment as you hear the.

718
03:01:14.079 --> 03:01:22.159
Numbers counting down, knowing that those numbers counting down represent

719
03:01:23.159 --> 03:01:32.159
you feeling calmer, not just in your body, but also

720
03:01:34.440 --> 03:01:41.600
relaxing your mind. Just notice how you feel. There's nothing

721
03:01:42.319 --> 03:01:47.639
to do, there's nothing to say, there's nothing to think about.

722
03:01:50.719 --> 03:02:23.879
Starting with number five, four three two.

723
03:02:29.680 --> 03:02:29.920
One.

724
03:02:39.360 --> 03:02:48.639
Now, as you notice the gradual letting go.

725
03:02:50.959 --> 03:02:57.920
Of the tension in your body. You may also begin

726
03:02:58.239 --> 03:03:04.200
to notice and be aware of how your mind is

727
03:03:05.280 --> 03:03:13.120
starting to slow down. This is just a natural thing

728
03:03:13.600 --> 03:03:14.280
that happens.

729
03:03:16.879 --> 03:03:22.079
It's not really a special procedure. It's just natural because

730
03:03:22.159 --> 03:03:28.040
as your body relaxes, your mind also starts to relax,

731
03:03:29.680 --> 03:03:33.319
and the more your mind relaxes, the more your body relaxes.

732
03:03:33.440 --> 03:03:34.040
It's just a.

733
03:03:34.159 --> 03:03:37.440
Continuous circle of relaxation.

734
03:03:43.479 --> 03:03:47.280
And there's that calmness that comes from.

735
03:03:49.079 --> 03:03:50.239
Relative quietness.

736
03:03:51.840 --> 03:03:56.719
You know, even even if this background sounds either your

737
03:03:56.920 --> 03:03:58.040
side or mind.

738
03:03:59.440 --> 03:04:03.440
It's going to be quite calm.

739
03:04:05.120 --> 03:04:07.760
You know, you haven't got the television on, there's no

740
03:04:08.079 --> 03:04:12.319
music in the background, unless you're listening to the recorded

741
03:04:12.360 --> 03:04:19.799
with music. Of course, you're very likely not going to

742
03:04:19.840 --> 03:04:22.920
be sitting in a room with other people. Of course

743
03:04:22.959 --> 03:04:27.479
you might be, but generally it's more ideal if you

744
03:04:27.559 --> 03:04:38.479
can do this on your own, so no distractions, and

745
03:04:38.559 --> 03:04:53.799
when you stop thinking about stuff, relaxation automatically rises. A

746
03:04:53.920 --> 03:05:04.559
sense of comfort starts to grow, and without trying to

747
03:05:04.680 --> 03:05:15.600
build it up into something fantastical or something magical, this

748
03:05:15.799 --> 03:05:25.760
is just a natural process, something that's easy to accomplish.

749
03:05:28.559 --> 03:05:32.920
In fact, it's almost you know, the sense of relaxing

750
03:05:33.760 --> 03:05:39.520
completely happens really when you put no effort into it.

751
03:05:40.520 --> 03:05:46.200
It's not something that you can really force. It's something

752
03:05:46.360 --> 03:05:57.120
that happens naturally. And part of the process of this

753
03:05:57.399 --> 03:06:00.079
recording and others.

754
03:06:01.399 --> 03:06:13.319
Is simply to allow you to take advantage of this space.

755
03:06:15.600 --> 03:06:19.840
This time, to just.

756
03:06:24.000 --> 03:06:31.559
Let go, to just be here, to be in tune

757
03:06:35.239 --> 03:06:47.360
with how you feel, yet with the intention of wanting

758
03:06:47.639 --> 03:06:59.719
to relax deeply and maybe even to fall asleep, depending

759
03:06:59.840 --> 03:07:04.879
on what it is that you wish for yourself.

760
03:07:06.120 --> 03:07:06.920
In this moment.

761
03:07:13.920 --> 03:07:23.799
As we know, relaxing is the majority of the process.

762
03:07:23.399 --> 03:07:24.399
Of falling asleep.

763
03:07:25.559 --> 03:07:29.399
The actual falling asleep part is the tiny bit of

764
03:07:29.479 --> 03:07:41.840
the end. The deeper relaxed you become, the easier.

765
03:07:44.399 --> 03:07:45.319
You find.

766
03:07:46.559 --> 03:08:00.399
Yourself drifting. But you can also if you choose stay

767
03:08:02.040 --> 03:08:21.360
focused on my voice and really enjoy the process gradually

768
03:08:26.959 --> 03:08:54.840
relaxing each muscle in your body effortlessly and just observing.

769
03:08:58.440 --> 03:08:59.959
The sensation.

770
03:09:04.639 --> 03:09:05.559
Of letting go.

771
03:09:12.000 --> 03:09:12.760
Completely.

772
03:09:18.799 --> 03:09:22.840
This time, I'm going to count from six down to one,

773
03:09:27.639 --> 03:09:31.280
and you can notice your mind.

774
03:09:33.600 --> 03:09:38.799
Calming down more with each number.

775
03:09:40.159 --> 03:09:41.360
That you hear me.

776
03:09:41.600 --> 03:09:52.360
Say, naturally, feeling calm, and slow.

777
03:09:56.120 --> 03:12:51.040
And be peaceful six five four three two one, being

778
03:12:51.360 --> 03:12:57.760
aware of how your mind to slow.

779
03:12:59.520 --> 03:13:04.520
Right down, sinking.

780
03:13:06.639 --> 03:13:11.200
Deeply into relaxation.

781
03:13:24.959 --> 03:13:32.000
And as you focus on your mind, may notice that

782
03:13:33.959 --> 03:13:42.000
there are some thoughts still there, maybe some stubborn thoughts that.

783
03:13:44.479 --> 03:13:50.040
For some reason perhaps need your attention.

784
03:13:56.879 --> 03:13:58.319
That's what you can do is.

785
03:14:03.840 --> 03:14:11.680
Send love to those thoughts. Sprinkle those thoughts.

786
03:14:15.799 --> 03:14:16.600
With love.

787
03:14:18.120 --> 03:14:22.280
Like little petals from a flower. Just sprinkle over them

788
03:14:23.760 --> 03:14:30.920
petals fill good love towards those thoughts, to let those

789
03:14:31.120 --> 03:14:32.159
thoughts know that.

790
03:14:34.399 --> 03:14:39.840
You're not abandoned in them. You just need them. You

791
03:14:40.000 --> 03:14:51.479
require them to just calm down, slow down, quiet down

792
03:14:55.399 --> 03:14:55.799
for now.

793
03:15:03.680 --> 03:15:08.680
So as you focus on those remaining thoughts as we

794
03:15:08.879 --> 03:15:14.120
count down this time from seven down to one. With

795
03:15:14.239 --> 03:15:28.159
each number, just imagine sprinkling those flower petals of love, kindness,

796
03:15:29.760 --> 03:15:41.600
gratitude over those thoughts, which will allow them to just

797
03:15:43.040 --> 03:15:58.040
melt away and relax deeply. With every number, those thoughts

798
03:15:58.159 --> 03:15:59.520
will become more.

799
03:16:03.399 --> 03:16:53.680
And more relaxed. Starting with number seven six five.

800
03:17:06.520 --> 03:17:33.399
Four three.

801
03:18:24.639 --> 03:18:58.440
One. Lets you now notice how relaxed your feeling in

802
03:18:58.639 --> 03:19:09.559
your body. We're going to focus.

803
03:19:12.959 --> 03:19:22.600
On your hands, because the more relaxed your hands are,

804
03:19:24.959 --> 03:19:46.639
the more relaxed your body and mind are you focus

805
03:19:46.959 --> 03:19:57.200
on your hands and your fingers. There's nothing needed to

806
03:19:57.280 --> 03:20:03.200
be done. There's no clutching the fists or dancing the

807
03:20:03.360 --> 03:20:15.719
fingers or anything like that. It's just noticing and focusing

808
03:20:17.479 --> 03:20:43.000
on your hands, noticing how they feel. Because the more

809
03:20:45.239 --> 03:20:53.639
relaxed do your hands feel, the calmer your mind feels,

810
03:20:55.559 --> 03:21:04.440
and the more comfort that you feel throughout your body.

811
03:21:13.159 --> 03:21:15.840
May have.

812
03:21:19.920 --> 03:21:33.600
Already noticed you mind.

813
03:21:36.399 --> 03:21:40.840
Is starting.

814
03:21:44.079 --> 03:22:11.680
Dressed, like said, just on your hands and fingers, allowing

815
03:22:12.319 --> 03:22:26.719
them to experience a real deepening of that relaxation in

816
03:22:26.879 --> 03:22:44.959
your hands and fingers, more and more relaxed. With each

817
03:22:45.239 --> 03:23:03.000
number from eight down to one, you can.

818
03:23:02.959 --> 03:23:15.959
Almost feel the healing, relaxing energy spreading into your hands and.

819
03:23:16.200 --> 03:23:21.239
Fingers, becoming.

820
03:23:25.000 --> 03:23:26.719
E more.

821
03:23:28.639 --> 03:23:34.520
Relaxing with each number.

822
03:23:36.559 --> 03:23:42.200
You hear, going down.

823
03:23:44.120 --> 03:26:42.159
Eight down to one, drifting, drifting again, spotted wize eight, seven, six, five, three,

824
03:28:01.920 --> 03:28:11.239
just being here now, nothing to think about, nothing to do,

825
03:28:12.840 --> 03:28:26.760
nothing to say, and everything just feels calmer. And this

826
03:28:27.079 --> 03:28:34.639
is your natural state of being. This is how you

827
03:28:34.959 --> 03:28:41.120
just normally feel when you take away all.

828
03:28:41.000 --> 03:28:47.920
Of that other stuff that we add, you know, things

829
03:28:48.040 --> 03:28:50.200
like stress and worrying and.

830
03:28:53.120 --> 03:29:05.559
Overthinking, anxiety, tension, just generally thinking about stuff.

831
03:29:07.799 --> 03:29:10.920
We take that away, which is what we do.

832
03:29:11.680 --> 03:29:12.719
What we do now.

833
03:29:19.000 --> 03:29:30.239
You're left with a real sense of peacefulness which comes

834
03:29:30.399 --> 03:29:39.719
to you very quickly because ultimately it's just a feeling,

835
03:29:44.120 --> 03:29:51.920
a feeling and comfort. It's almost as if you've gone

836
03:29:51.959 --> 03:30:00.440
inside yourself and you've found a special place where everything

837
03:30:03.840 --> 03:30:12.079
is peaceful, the place where you can film relaxed and

838
03:30:12.280 --> 03:30:13.440
your natural.

839
03:30:15.200 --> 03:30:20.239
Sense and comfort, a place.

840
03:30:20.000 --> 03:30:21.799
Where you can be here.

841
03:30:26.239 --> 03:30:33.239
Where you can accept yourself on who you are, the

842
03:30:33.360 --> 03:30:35.040
place where you're not trying to.

843
03:30:37.319 --> 03:30:45.479
Please anybody else, in a place where you can.

844
03:30:47.079 --> 03:30:55.799
Actually not just love yourself, but in some ways more importantly,

845
03:30:56.440 --> 03:31:13.479
you can like yourself, appreciate who you are, a sense

846
03:31:13.600 --> 03:31:27.719
of gratitude. It's in the air around you. That's also

847
03:31:27.840 --> 03:31:36.600
a place where you can actually feel the healing energy

848
03:31:37.680 --> 03:31:51.159
soaking into your body. Healing energy soaking into your body.

849
03:31:56.280 --> 03:32:05.680
The healing energy spreads through your veins, traveling to each

850
03:32:07.159 --> 03:32:17.959
every single part of your body, and you start to

851
03:32:18.120 --> 03:32:25.680
realize that actually that healing energy it's not just entered

852
03:32:25.760 --> 03:32:37.239
into your brain, it's become part of your brain, and

853
03:32:37.399 --> 03:32:44.200
the spinal fluid is now mixed with healing energy.

854
03:32:49.120 --> 03:32:49.600
Not just.

855
03:32:51.719 --> 03:32:58.200
Allowing you to feel so much more relaxed and healthy

856
03:32:59.680 --> 03:33:11.159
in this moment, but also you start to realize that actually,

857
03:33:13.639 --> 03:33:22.920
what's happening now without healing, relaxing energy spreading through your

858
03:33:23.000 --> 03:33:35.760
body is actually changing your life. It's actually changing the

859
03:33:35.840 --> 03:33:41.520
way you're going to feel not just now, but tomorrow

860
03:33:42.719 --> 03:33:51.520
and the next day. As your health improves, not just

861
03:33:51.680 --> 03:33:54.079
your physical health, but your mental health.

862
03:33:58.040 --> 03:33:59.719
Things that used.

863
03:33:59.639 --> 03:34:04.120
To buy for you in the past, for some reason,

864
03:34:05.319 --> 03:34:12.879
no longer have the effect that they used to because

865
03:34:13.000 --> 03:34:24.680
something has changed deep within you. Maybe things that used

866
03:34:24.719 --> 03:34:35.159
to cause you to feel anger no longer have that

867
03:34:36.079 --> 03:34:44.079
power to control you the way they seem to be

868
03:34:44.200 --> 03:34:53.280
able to before. As you realize that you're the one

869
03:34:55.280 --> 03:35:07.040
who decides what affects you, you're the one who decides

870
03:35:09.840 --> 03:35:16.920
to feel relaxed and calm when you choose.

871
03:35:20.159 --> 03:35:21.200
To enjoy.

872
03:35:22.440 --> 03:35:28.040
Noticing these natural developments.

873
03:35:30.079 --> 03:35:35.360
Of healing continuing to grow.

874
03:35:37.920 --> 03:35:49.239
And improve your life day by day, including of course,

875
03:35:49.319 --> 03:35:50.680
your ability.

876
03:35:52.200 --> 03:36:02.120
To relax so much easier and sleep in.

877
03:36:06.719 --> 03:36:12.360
It's the most natural thing in the world to you,

878
03:36:16.879 --> 03:36:20.680
because falling asleep is something that you've done.

879
03:36:23.479 --> 03:36:31.159
So many times in your life, and you know that

880
03:36:31.360 --> 03:36:36.600
you were born, as we all were, with the ability

881
03:36:38.239 --> 03:36:51.520
to fall asleep naturally. We're born with that ability to

882
03:36:51.959 --> 03:36:53.319
just drift.

883
03:36:54.840 --> 03:37:06.639
Off into a deep, healing sleep. Even when we're kids,

884
03:37:08.319 --> 03:37:11.239
sometimes will fall asleep and we don't even want to.

885
03:37:13.280 --> 03:37:14.920
Try to think of stay awake.

886
03:37:16.280 --> 03:37:19.719
Maybe it's a birthday in the morning, or it's Christmas

887
03:37:19.959 --> 03:37:23.719
or holiday or something we look forward to. We don't

888
03:37:23.760 --> 03:37:28.399
want to go to sleep. But the more we want

889
03:37:28.440 --> 03:37:33.600
to stay awake, the more we just start to drift.

890
03:37:37.760 --> 03:37:41.879
And the more you fight to drifting, we try to

891
03:37:41.959 --> 03:37:47.680
stop yourself and drift in asleep, the deeper and stronger

892
03:37:47.799 --> 03:37:59.000
that drifting becomes. Because we're born not just with the

893
03:37:59.280 --> 03:38:08.680
need to relax deeply and to naturally fall asleep, but

894
03:38:08.760 --> 03:38:23.079
it's our birthright, it's part of our DNA. And sometimes

895
03:38:23.239 --> 03:38:28.600
as we get older in life, perhaps at times we

896
03:38:28.959 --> 03:38:42.559
have forgotten that relaxing completely is not only a wonderfully

897
03:38:42.959 --> 03:38:52.840
pleasant experience, it's also really easy.

898
03:39:04.200 --> 03:39:11.840
It's very, very easy to let go, because that's all it.

899
03:39:12.000 --> 03:39:12.719
Is, is just.

900
03:39:16.239 --> 03:39:27.680
Deciding to let go. And when you press the play

901
03:39:27.760 --> 03:39:36.000
button on my recordings, you have given permission.

902
03:39:37.760 --> 03:39:40.920
For my voice to relax you.

903
03:39:44.639 --> 03:39:48.159
When you press that play button, you have given me

904
03:39:48.360 --> 03:39:51.680
permission for my words.

905
03:39:55.079 --> 03:39:56.280
To effect.

906
03:39:58.280 --> 03:40:10.239
You in a positive, only a positive way, opening up.

907
03:40:15.319 --> 03:40:16.280
Your mind.

908
03:40:17.799 --> 03:40:22.680
To useful.

909
03:40:23.840 --> 03:40:26.319
And healing.

910
03:40:27.479 --> 03:40:33.639
Suggestions that can have.

911
03:40:38.120 --> 03:40:40.760
Such an amazing effect.

912
03:40:43.079 --> 03:40:54.440
On how you feel right now, as well as those

913
03:40:54.840 --> 03:41:04.360
changes that continue long after the recording ends, those changes

914
03:41:05.200 --> 03:41:18.920
within you that continue to flourish and grow, transforming your

915
03:41:19.040 --> 03:41:31.920
life in a positive, beautiful way, allowing you to move

916
03:41:33.239 --> 03:41:37.879
forward in your life in the direction that you.

917
03:41:38.239 --> 03:41:40.840
Choose for yourself.

918
03:41:49.959 --> 03:42:02.479
And this feeling, this feeling that you can experience of safety, comfort, calmness.

919
03:42:09.760 --> 03:42:11.319
Just feels so nice.

920
03:42:20.600 --> 03:42:33.319
It's such a healthy place to be, and that positivity

921
03:42:34.680 --> 03:42:53.680
grows within you each and every day. Moving forward, you're

922
03:42:53.799 --> 03:43:04.639
going to find that you're more relaxed physically and in

923
03:43:04.760 --> 03:43:15.040
your mind's more relaxed. And it's not that you're thinking slower,

924
03:43:17.319 --> 03:43:20.959
it's just that your mind will be less clogged up

925
03:43:22.040 --> 03:43:35.360
with unnecessary negativity because from now on, your mind rejects negativity.

926
03:43:39.360 --> 03:43:47.600
From now on, you're going to start noticing when negativity arises,

927
03:43:51.239 --> 03:44:02.360
and you can just say stop, stop, and then negativity

928
03:44:04.840 --> 03:44:07.920
will turn around and leave you alone.

929
03:44:15.920 --> 03:44:35.239
Stop and then negativity would disappear. And did you notice

930
03:44:35.520 --> 03:44:43.879
that you feel way more relaxed than you probably expected.

931
03:44:50.000 --> 03:44:51.159
You can now.

932
03:44:54.520 --> 03:45:00.399
Congratulate yourself because you are the person that has done this.

933
03:45:02.120 --> 03:45:07.040
You are the one that has opened your mind.

934
03:45:07.440 --> 03:45:16.280
Up to the simple facts. You can feel more relaxed

935
03:45:16.440 --> 03:45:26.079
in your body and in your mind. You've opened your

936
03:45:26.239 --> 03:45:31.680
mind up to the birthright of being able to just

937
03:45:34.399 --> 03:45:49.239
fall asleep easily when you choose. And that's a nice feeling.

938
03:45:50.840 --> 03:45:55.399
Don't you think it feels nice? Doesn't it?

939
03:45:58.559 --> 03:46:05.399
To feel calm? All that healing energy is spreading through

940
03:46:05.479 --> 03:46:17.719
your body and your mind to spend time in a

941
03:46:17.959 --> 03:46:34.440
special place where negativity can no longer enter. Negativity is banned.

942
03:46:35.479 --> 03:46:42.920
It's bad, it's not allowed entry. Doesn't it doesn't. This

943
03:46:43.440 --> 03:46:51.719
doesn't deserve to be here, doesn't belong here. Negativity has

944
03:46:51.959 --> 03:47:07.920
no place in your life, Which makes room feel more comfort.

945
03:47:09.399 --> 03:47:38.000
More healing, more relaxation, more peace. It feels nice, doesn't it?

946
03:47:39.840 --> 03:47:44.000
Just let go.

947
03:47:45.959 --> 03:48:05.840
With everything. I'm gonna count down now from twenty down

948
03:48:05.920 --> 03:48:15.280
to one. You can continue to relax. If you choose,

949
03:48:15.760 --> 03:48:29.280
you can drift to sleep. With every number you hear

950
03:48:29.440 --> 03:48:41.000
me say, you can fill twice as relaxed, or if

951
03:48:41.040 --> 03:50:00.399
you choose, you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty.

952
03:50:06.479 --> 03:50:57.479
Too, weve eleven ten, nine, eight, seven, six.

953
03:51:05.600 --> 03:51:05.920
Five.

954
03:51:12.840 --> 03:51:47.920
Oh oh, this is your time.

955
03:51:50.399 --> 03:51:57.159
To just take a break, your time to.

956
03:52:00.079 --> 03:52:16.319
Relax, to allow your mind to slow down, to give

957
03:52:16.399 --> 03:52:18.319
yourself permission.

958
03:52:22.520 --> 03:52:29.920
To take a break from everything.

959
03:52:34.680 --> 03:52:39.120
And you, you're the only person that can make that decision.

960
03:52:42.000 --> 03:52:45.000
You're the only person that can actually tell your mind.

961
03:52:49.520 --> 03:53:04.319
To just relax, to just take some time.

962
03:53:06.040 --> 03:53:17.680
Off so that you can focus on your body, get

963
03:53:18.200 --> 03:53:32.559
in touch with how you feel physically, and in the

964
03:53:32.719 --> 03:53:40.799
process of this body scared, where you focus on different

965
03:53:40.879 --> 03:53:50.760
parts of your body, those parts that you focus on

966
03:53:51.479 --> 03:54:02.479
and observe, even though you're not purposely request then for

967
03:54:02.639 --> 03:54:05.479
those parts of your body to relax.

968
03:54:07.239 --> 03:54:08.680
It's kind of expected.

969
03:54:10.239 --> 03:54:15.840
You expect when you listen to my woice to feel

970
03:54:16.840 --> 03:54:31.479
more relaxed naturally, because when you're listening to me, your attention.

971
03:54:33.319 --> 03:54:44.559
Is focused on my words, and as my words guide you.

972
03:54:46.959 --> 03:54:59.520
To focus on those parts of your body, your focus increases,

973
03:55:06.639 --> 03:55:23.000
which actually calms your mind. And when your mind calms down,

974
03:55:27.879 --> 03:55:28.760
your body.

975
03:55:30.520 --> 03:55:31.200
Relaxes.

976
03:55:38.680 --> 03:56:00.639
And when your body calms down, your mind relaxes. And

977
03:56:01.319 --> 03:56:08.799
even though I've not really started to focus on your body,

978
03:56:11.799 --> 03:56:22.840
you can already feel that healing energy spreading through your body,

979
03:56:27.760 --> 03:56:39.559
pushing out stress at tension, healing.

980
03:56:41.079 --> 03:56:47.840
All the parts of your body, including your skin, your bones,

981
03:56:49.399 --> 03:56:55.600
your blood, all of your walkings inside your body, all

982
03:56:55.680 --> 03:57:01.000
of the muscles, all of the fat, all.

983
03:57:01.200 --> 03:57:08.680
Of everything, every hair on your body is filled with

984
03:57:08.879 --> 03:57:10.239
that healing energy.

985
03:57:18.239 --> 03:57:19.559
And when your brain.

986
03:57:23.879 --> 03:57:38.120
Fills with that healing energy, the feeling of comfort relaxation

987
03:57:42.000 --> 03:57:52.799
increases deeply, increases.

988
03:57:58.399 --> 03:58:03.639
In a way that in your mind.

989
03:58:06.959 --> 03:58:20.520
Starts to feel perhaps bit drowsing because it's not needed,

990
03:58:23.920 --> 03:58:29.799
and it may start to drift.

991
03:58:38.239 --> 03:58:44.879
If that's what's needed. So if you're listening to this

992
03:58:47.000 --> 03:58:50.799
and what you need is deep relaxation, that's.

993
03:58:50.639 --> 03:58:54.879
What you get. If what you need is.

994
03:58:56.559 --> 03:58:58.200
To fall asleep.

995
03:58:59.479 --> 03:59:08.440
Natural and easily, that your mind drifts, that's also what

996
03:59:08.520 --> 03:59:09.079
will happen.

997
03:59:14.799 --> 03:59:15.680
Because by.

998
03:59:18.399 --> 03:59:23.440
Pressing a play button on the podcast and listening to

999
03:59:23.600 --> 03:59:33.440
me give permission your body and your mind. In fact,

1000
03:59:38.319 --> 03:59:42.600
you give the command to your body and your mind

1001
03:59:42.959 --> 03:59:53.760
to relax deeply and to drift off to sleep.

1002
03:59:55.120 --> 04:00:11.040
If that's what you want on need, then as I focus.

1003
04:00:12.319 --> 04:00:13.479
On the different.

1004
04:00:13.200 --> 04:00:24.040
Parts of your body, you may start to just drift,

1005
04:00:28.120 --> 04:00:31.399
and then you come back again and you hear me

1006
04:00:31.680 --> 04:00:35.959
talk again, and I'm focusing on a different part of

1007
04:00:36.040 --> 04:00:36.559
your body.

1008
04:00:42.319 --> 04:00:42.840
You may.

1009
04:00:44.879 --> 04:00:53.879
Find yourself drifting ben and realize you're drifting. Until you

1010
04:00:54.079 --> 04:01:03.639
stop drifting, you're alert again, until I always focusing on

1011
04:01:03.799 --> 04:01:09.799
a different part of your body starts to relaxee on deeper.

1012
04:01:13.799 --> 04:01:22.239
Because that drifting, it's basically here already in the sleep zone.

1013
04:01:28.799 --> 04:01:33.920
And the more you drift, the longer you drift, the

1014
04:01:34.120 --> 04:01:49.399
longer you drift. Eventually, that drifting continues into sleep, and

1015
04:01:49.559 --> 04:01:51.600
that's the last you remember.

1016
04:01:53.239 --> 04:01:54.360
Until you wake up.

1017
04:01:58.680 --> 04:02:01.440
In your own time, when.

1018
04:02:01.360 --> 04:02:10.120
You've experience the right amount of sleep. Fear because when

1019
04:02:10.159 --> 04:02:15.040
you do, and if you don't fall asleep, it's.

1020
04:02:17.399 --> 04:02:29.520
Extremely pleasant, so relaxing, so deep healing.

1021
04:02:31.520 --> 04:02:31.920
Sleep.

1022
04:02:42.040 --> 04:02:49.840
I feel so nice to relax into your own body

1023
04:02:50.079 --> 04:02:59.520
and mind. If you feel that healing, image is spreading,

1024
04:03:02.639 --> 04:03:26.440
relaxing is so deeply relaxing, sight deeply. Start to focus

1025
04:03:28.280 --> 04:03:37.920
on your eyes, moving.

1026
04:03:37.760 --> 04:03:51.440
Down to your jaw, down, till back.

1027
04:03:51.440 --> 04:03:51.760
Your.

1028
04:03:59.040 --> 04:04:39.479
Shoulders, chest, stud.

1029
04:05:02.120 --> 04:05:30.040
Your hips, your legs, your faint, your.

1030
04:05:30.319 --> 04:05:48.440
Choies have.

1031
04:05:52.840 --> 04:06:02.120
Spreading, gray sight, your buddy feeling you are.

1032
04:06:05.000 --> 04:06:18.520
Now let's focus again on parts of your body, focusing

1033
04:06:18.680 --> 04:06:29.680
this time on your forehead. Now on your mouth, your lips,

1034
04:06:31.680 --> 04:06:51.600
your tongue, the whole of your mouth, focusing on your fingers.

1035
04:06:56.959 --> 04:07:01.559
Maybe you could move things a little bit as you

1036
04:07:01.719 --> 04:07:17.319
can focus on each one individually, both hands, and even

1037
04:07:17.399 --> 04:07:21.079
though you should focus on both of your hands now

1038
04:07:22.760 --> 04:07:31.079
it almost seemed to just melt into one. Where is

1039
04:07:31.159 --> 04:07:39.280
your right hand starting left hand, and almost as if

1040
04:07:42.040 --> 04:07:57.440
just mixed together. Now focusing on your knees, just noticing

1041
04:07:58.760 --> 04:08:22.840
how your knees now, like you said, OBErs, like I said,

1042
04:08:23.280 --> 04:09:06.280
by a few howers, just obsurd faith, few hows you say, sad.

1043
04:09:08.280 --> 04:09:21.399
A change.

1044
04:09:23.559 --> 04:11:19.239
Ac opside. It's a group of sensations. Am I to say?

1045
04:11:21.639 --> 04:11:21.840
Now?

1046
04:11:24.719 --> 04:12:22.680
You tes you faint? You tis feel not too sn

1047
04:12:32.920 --> 04:12:38.120
hw you insire body feels.

1048
04:12:47.239 --> 04:13:00.000
Not to sin your mind. I feel.

1049
04:13:03.639 --> 04:13:56.719
Now letting go, letting go, letting go everything, letting him go,

1050
04:14:03.280 --> 04:14:13.600
letting go, leting go.

1051
04:14:20.799 --> 04:14:30.840
Everything everything.

1052
04:14:37.120 --> 04:14:37.559
I'm going to.

1053
04:14:37.639 --> 04:14:41.440
Start now, and I'd like you just, first of all,

1054
04:14:41.600 --> 04:14:47.799
just to see yourself lying down on that message table,

1055
04:14:49.600 --> 04:14:54.000
lying on your front. Your head is supported, your arms

1056
04:14:54.280 --> 04:15:01.159
are supported, and you feel comfortable.

1057
04:15:01.159 --> 04:15:06.719
And breathing is really easy, and you feel.

1058
04:15:09.959 --> 04:15:12.959
You feel confident, in how you look as well, So

1059
04:15:13.360 --> 04:15:17.520
there's none of that issue of body problems or shyness,

1060
04:15:18.440 --> 04:15:26.559
because I'm a professional and this is a therapy session,

1061
04:15:27.360 --> 04:15:35.280
so none of that stuff matters whatsoever. This is about you.

1062
04:15:38.159 --> 04:15:43.920
This is about how you feel and how you can

1063
04:15:45.399 --> 04:15:51.000
enjoy that sense of comfort and relaxation that comes from

1064
04:15:52.399 --> 04:15:58.079
letting go and allowing my hands and my fingers to

1065
04:15:58.200 --> 04:16:09.639
relax you by a messaging your body. So I want

1066
04:16:09.680 --> 04:16:14.600
to start off just by placing my hands on the

1067
04:16:14.680 --> 04:16:19.120
back of your head, just gently, just so you can

1068
04:16:19.280 --> 04:16:28.200
feel my hands feel like really on you. So you

1069
04:16:28.280 --> 04:16:30.520
can maybe feel the warmth of my hands on the

1070
04:16:30.559 --> 04:16:36.319
back of your head. With my hands to the side

1071
04:16:36.319 --> 04:16:40.600
of your head, not pressing, but just holding there very.

1072
04:16:40.600 --> 04:16:46.319
Gently, maybe over your ears, and a little bit on

1073
04:16:46.399 --> 04:16:53.000
your face, just so you can feel my hands so

1074
04:16:53.159 --> 04:16:56.520
you can become accustomed to them.

1075
04:17:05.159 --> 04:17:07.319
And now put my hands on the back of your

1076
04:17:07.399 --> 04:17:14.799
head again and gently let them slide down onto the

1077
04:17:14.879 --> 04:17:31.879
back of your neck. You can feel my hands gently

1078
04:17:32.120 --> 04:17:39.079
stroking the back of your neck to start with, just

1079
04:17:39.120 --> 04:17:43.200
so you can get used to the feeling of my

1080
04:17:43.360 --> 04:17:51.360
hands on your skin, get accustomed to realize that you're

1081
04:17:51.479 --> 04:18:01.360
safe and it's all good, it's all fine, and I

1082
04:18:01.479 --> 04:18:05.719
want to start gently massaging the muscles in the back

1083
04:18:05.760 --> 04:18:06.479
of your neck.

1084
04:18:13.959 --> 04:18:22.840
With both hands. And this is a very trusting.

1085
04:18:24.600 --> 04:18:30.120
Situation really, because our necks are so fragile and to

1086
04:18:30.239 --> 04:18:34.360
have someone have their hands around your neck in that

1087
04:18:34.520 --> 04:18:39.799
way can sometimes be problematic for people, which is why

1088
04:18:39.959 --> 04:18:44.600
massages are quite good, because it allows you to relax

1089
04:18:46.000 --> 04:18:59.079
and to get in touch with trust, to feel peaceful

1090
04:18:59.639 --> 04:19:11.280
and harm There's a massage the sides of your neck,

1091
04:19:12.040 --> 04:19:20.840
gently moving from the bottom of your neck. It would

1092
04:19:20.840 --> 04:19:23.360
be sort of near where your shoulders start, I guess,

1093
04:19:24.280 --> 04:19:30.719
all the way up to your jaw, your ears, kind

1094
04:19:30.760 --> 04:19:36.479
of area the side of your neck. Of course, it's

1095
04:19:36.520 --> 04:19:51.840
a lot longer than the front of your neck. And

1096
04:19:52.120 --> 04:19:59.920
massaging the back of your neck, especially that area where

1097
04:20:00.879 --> 04:20:09.000
perhaps we hold tension, and as that area's message, you

1098
04:20:09.120 --> 04:20:13.319
can actually feel a sense of release in the back

1099
04:20:13.360 --> 04:20:21.280
of your neck and maybe you can breathe it out

1100
04:20:21.360 --> 04:20:27.040
as well. Notice how it feels. Notice how you feel.

1101
04:20:36.920 --> 04:20:40.559
They're moving down to that area between your neck and

1102
04:20:40.639 --> 04:20:50.760
your shoulders, that muscle area, starting to message that area

1103
04:20:50.840 --> 04:20:55.159
on both sides. I mean, this would be the area

1104
04:20:55.280 --> 04:20:56.760
that a lot of people.

1105
04:20:56.559 --> 04:20:59.440
Would message if they were going to give you like

1106
04:20:59.520 --> 04:21:01.360
a should the message.

1107
04:21:02.319 --> 04:21:03.319
Even that's not.

1108
04:21:03.520 --> 04:21:07.000
Technically the shoulders, but it's all the muscles that lead

1109
04:21:07.079 --> 04:21:08.440
to the shoulders.

1110
04:21:09.719 --> 04:21:10.520
From the neck.

1111
04:21:12.440 --> 04:21:17.559
And a game that can hold tension and stress. And

1112
04:21:17.760 --> 04:21:25.680
when massaged sometimes a nice deep message is useful, and

1113
04:21:25.959 --> 04:21:41.559
you decide how deep that message is, and just allow

1114
04:21:43.479 --> 04:21:48.520
my knuckles just to dig in to get to those

1115
04:21:48.719 --> 04:21:58.319
muscles and to ready relaxed all the time, and being

1116
04:21:58.559 --> 04:22:16.079
firm yet gentle with you and just stroking down the

1117
04:22:16.280 --> 04:22:21.360
area to your actual shoulders.

1118
04:22:23.159 --> 04:22:32.760
Moving to the muscles of your shoulders and maybe initially

1119
04:22:32.959 --> 04:22:36.120
just pulling up the shoulders a.

1120
04:22:36.120 --> 04:22:39.520
Little bit off the table, just to give you a

1121
04:22:39.600 --> 04:22:50.120
little bit of a stretch, but very gently. And you've

1122
04:22:50.159 --> 04:22:54.280
got the muscles at the front of your shoulders, the sides.

1123
04:22:54.159 --> 04:23:04.719
And the back. Again, this is a part that can

1124
04:23:04.879 --> 04:23:10.079
really take quite a bit of pressure, quite a bit

1125
04:23:10.120 --> 04:23:20.360
of needing. If if you wish to really release the

1126
04:23:20.520 --> 04:23:28.840
tension to really get into those muscles and you can

1127
04:23:28.920 --> 04:23:33.120
let your fingers in there, they can feel really nice.

1128
04:23:35.079 --> 04:23:41.920
Sometimes it's just being stroked gently or being messaged quite

1129
04:23:42.079 --> 04:23:55.719
strongly can all be beneficial to the reorversation with the

1130
04:23:55.840 --> 04:24:09.319
muscles in your shoulders. Now you move down your arms.

1131
04:24:15.920 --> 04:24:19.440
Were doing one arm at a time, Starting with your

1132
04:24:19.559 --> 04:24:29.799
right arm. What I'll do is I just lift your

1133
04:24:29.959 --> 04:24:32.719
arm up, just hold it to the side of you.

1134
04:24:35.879 --> 04:24:42.319
Don't words still be attached, and I just message the

1135
04:24:42.479 --> 04:24:55.319
tops of your arms all the way down to your

1136
04:24:55.520 --> 04:25:22.879
forearms into your wrist, gently massaging that part, the softer part,

1137
04:25:23.000 --> 04:25:29.639
which is the underpart of the arm, which leads to

1138
04:25:29.760 --> 04:25:35.159
the crease in your elbow, the inside it's much more

1139
04:25:35.319 --> 04:25:52.760
sensitive skin. Sometimes just having that stroked I feel really nice,

1140
04:25:55.479 --> 04:26:09.399
pleasurable and relaxing. Now moving down to your right hand,

1141
04:26:15.440 --> 04:26:27.520
just holding your hand in both of my hands, just

1142
04:26:27.680 --> 04:26:35.440
pressing gently on the back of your hand, stretching your fingers.

1143
04:26:37.000 --> 04:26:42.479
Ever so lightly at the same time.

1144
04:26:44.440 --> 04:26:57.479
Pressing down and massaging each finger, and then starting to

1145
04:26:57.719 --> 04:27:08.360
massage the palms and the and just turning the hand,

1146
04:27:10.799 --> 04:27:12.600
stretching it gently.

1147
04:27:17.479 --> 04:27:21.200
And actually having your handheld can really be.

1148
04:27:22.959 --> 04:27:28.639
An emotional experience sometimes even if it is a stranger.

1149
04:27:30.600 --> 04:27:34.239
So when you don't know very well, like a massage

1150
04:27:34.559 --> 04:27:37.319
person or a therapist, maybe.

1151
04:27:39.079 --> 04:27:52.239
Because it's intimate, you can feel nice, you can feel

1152
04:27:52.319 --> 04:28:03.159
safe and as I put that right arm back down

1153
04:28:03.239 --> 04:28:11.680
where it was. I did the same with your left arm,

1154
04:28:15.000 --> 04:28:25.520
exactly the same, massaging the muscles in your arm all

1155
04:28:25.520 --> 04:28:28.200
the way down, do your wrest.

1156
04:28:32.079 --> 04:28:41.879
Stroking the inside of your arm, just being gentle or

1157
04:28:41.959 --> 04:28:55.879
as firm as you require, and then massaging your left hand,

1158
04:29:02.440 --> 04:29:06.799
stretching the fingers, gently.

1159
04:29:08.840 --> 04:29:25.799
Massaging the palm of your left hand. You feel so.

1160
04:29:28.680 --> 04:29:53.920
So relaxing, so comforting, and I just rest your left

1161
04:29:54.159 --> 04:29:55.040
arm back down.

1162
04:30:02.360 --> 04:30:09.239
The start message your back, the biggest part of your body,

1163
04:30:14.319 --> 04:30:19.719
starting at the top, starting.

1164
04:30:19.319 --> 04:30:22.799
Again where we already have been, the area at the

1165
04:30:22.920 --> 04:30:29.559
top in between your shoulders, near your neck. Going back

1166
04:30:30.239 --> 04:30:35.680
and massage in the area again, but this time moving downwards,

1167
04:30:42.159 --> 04:30:43.159
taking it downward.

1168
04:30:43.360 --> 04:30:51.239
Stroke to the middle of your back, working from the

1169
04:30:51.639 --> 04:30:53.319
outside inwards.

1170
04:30:54.959 --> 04:31:01.959
Massage in that your back, but the h the outsides

1171
04:31:02.280 --> 04:31:13.079
of your back parts where your arms would maybe rest against,

1172
04:31:20.200 --> 04:31:25.680
almost the path that connects your front to your back.

1173
04:31:35.280 --> 04:31:44.000
Just messaging down firmly but gently, as firm as you want,

1174
04:31:47.479 --> 04:31:52.040
moving down and moving across a little band, moving all

1175
04:31:52.079 --> 04:31:58.319
the way down again, be very gentle yet firm as

1176
04:31:58.440 --> 04:32:09.799
you cheer is Eventually we get to the spine. We

1177
04:32:09.920 --> 04:32:14.399
can message the muscles and either side of your spine.

1178
04:32:14.840 --> 04:32:17.840
From the top of your neck all the way down

1179
04:32:20.680 --> 04:32:21.600
to your lower back.

1180
04:32:27.840 --> 04:32:33.879
We can do that a few times. Sometimes people would

1181
04:32:33.959 --> 04:32:40.680
use the knuckle or the you know, the two fingers

1182
04:32:40.760 --> 04:32:46.479
and just go either side of the spine almost just

1183
04:32:46.719 --> 04:32:49.840
push down, go all the way down to the bottom

1184
04:32:49.879 --> 04:32:58.360
of the spine, each time releasing tension and opening up

1185
04:32:59.000 --> 04:33:08.240
the body, stretching your body so that you feel more

1186
04:33:08.319 --> 04:33:25.720
relaxed but at the same time rejuvenated. And now I'm

1187
04:33:25.759 --> 04:33:29.400
going to move to one side, to your right side,

1188
04:33:34.240 --> 04:33:38.799
and from the bottom of your ribs to your pelvis,

1189
04:33:39.880 --> 04:33:46.080
I'm going to massage that area of your back. I'll

1190
04:33:46.200 --> 04:33:49.240
stretch over the other side and I will pull the

1191
04:33:49.360 --> 04:33:56.159
muscles gently and massage and push from one end that

1192
04:33:56.400 --> 04:33:58.279
side or way to my side.

1193
04:34:00.080 --> 04:34:02.959
To the middle of fact to where your spine is

1194
04:34:04.319 --> 04:34:10.000
massaging that side of your spine the opposite side to

1195
04:34:10.040 --> 04:34:17.919
where I'm standing. It's almost like kneading bread. There's that

1196
04:34:18.080 --> 04:34:25.000
big area which is firm yet lots there to message.

1197
04:34:30.200 --> 04:34:34.479
Potentially one of the most important places to actually have

1198
04:34:35.040 --> 04:34:39.400
a message, because you feel it.

1199
04:34:41.319 --> 04:34:44.880
You really feel the release and the pleasure.

1200
04:34:45.759 --> 04:34:53.000
Of having your lower back massaged, it releases so much

1201
04:34:53.520 --> 04:34:54.599
from your body.

1202
04:34:55.799 --> 04:35:04.680
That's not useful, starting a healing process which will continue

1203
04:35:04.840 --> 04:35:17.279
long after this recording is over. The message in this

1204
04:35:17.439 --> 04:35:21.360
part of your body not only feels really good for you,

1205
04:35:22.799 --> 04:35:27.240
it's actually fun to do because it is, as I said,

1206
04:35:27.439 --> 04:35:32.159
like kneading bread. It's a part that you can.

1207
04:35:32.240 --> 04:35:39.720
Really get hold of and really massage deeply. If that's

1208
04:35:39.799 --> 04:35:49.759
your choice. They're not going to move over to the

1209
04:35:49.799 --> 04:35:56.000
other side of your body and do the same with

1210
04:35:56.159 --> 04:35:57.439
the opposite part.

1211
04:36:00.080 --> 04:36:07.200
Your law back. Kneeding and messaging from your sides all

1212
04:36:07.360 --> 04:36:14.720
way to the middle of your back where your spine is.

1213
04:36:19.119 --> 04:36:28.360
Pressing and kneading firm and gentle at the same time.

1214
04:36:30.319 --> 04:36:42.840
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1215
04:36:43.200 --> 04:36:54.840
relaxation or mixed together. Plus there's that feeling from your

1216
04:36:54.919 --> 04:36:59.959
stomach as it's being stretched. Even though you're in your

1217
04:37:00.159 --> 04:37:04.439
stomach now, you can feel it being stretched because the

1218
04:37:04.599 --> 04:37:06.799
whole area is connected to your stomach.

1219
04:37:15.599 --> 04:37:20.360
Now we're going to move or move further up to

1220
04:37:20.479 --> 04:37:23.159
your top of your body and we do the same

1221
04:37:24.959 --> 04:37:32.159
this time, starting with your upper back. Put my hands

1222
04:37:32.799 --> 04:37:40.319
forward over and messive massage in that area up to

1223
04:37:40.439 --> 04:37:44.159
your spine, from the side of your body up to

1224
04:37:44.279 --> 04:37:48.680
your spine, so some of that message.

1225
04:37:48.319 --> 04:37:55.200
Area, that muscle tissue or whatever fatty tissue even will

1226
04:37:55.279 --> 04:37:56.479
be possibly.

1227
04:37:56.159 --> 04:37:57.119
From your chest.

1228
04:37:58.720 --> 04:38:02.840
Because it's all connected, chest and the back connect together.

1229
04:38:06.000 --> 04:38:09.240
I'm going to be massaging and just pulling some of

1230
04:38:09.360 --> 04:38:17.639
that skin from your side up and massaging the area.

1231
04:38:20.319 --> 04:38:24.439
Of your upper back all the way to your spine.

1232
04:38:28.880 --> 04:38:31.080
And then I'll move down a bit and I'll continue

1233
04:38:31.720 --> 04:38:34.959
with the middle of your back, doing exactly the same thing.

1234
04:38:38.639 --> 04:38:43.000
As gentle, as deep as you choose.

1235
04:38:51.680 --> 04:38:55.560
Now, I'll move or the other side again and do

1236
04:38:55.720 --> 04:38:59.119
the exact same thing with the top of your back

1237
04:39:00.080 --> 04:39:09.040
on the other side, from pretty much underneath your arm

1238
04:39:09.159 --> 04:39:24.759
area really to your spine, and then continuing that all

1239
04:39:24.759 --> 04:39:25.680
the way down.

1240
04:39:27.240 --> 04:39:29.840
Including your lower your middle of your back.

1241
04:39:43.520 --> 04:39:48.720
I'm gonna go to your thighs, the backs of your thighs,

1242
04:39:51.400 --> 04:39:58.799
and the sides of your thighs, starting with your right leg.

1243
04:40:01.119 --> 04:40:08.520
Massage in the back and the side of your thighs

1244
04:40:10.959 --> 04:40:17.360
gently and firmly. There's a lot of muscles there. It's

1245
04:40:17.400 --> 04:40:20.639
an area that can be very tense at times and

1246
04:40:20.880 --> 04:40:24.240
maybe needs a little bit more pressure than the rest

1247
04:40:24.279 --> 04:40:26.759
of the body that's up to you.

1248
04:40:31.680 --> 04:40:37.599
You can gently stroke the back of your legs where

1249
04:40:38.560 --> 04:40:40.360
you know, opposite.

1250
04:40:39.959 --> 04:40:45.479
Your knee joint or underneath your knee joint, very sensitive,

1251
04:40:45.759 --> 04:40:58.400
gentle area, and then working down to your calf muscles.

1252
04:41:01.319 --> 04:41:07.639
Massage in your calf muscles thoroughly and deeply, if you choose,

1253
04:41:11.159 --> 04:41:30.360
using both hands fingers, digging deep to your ankles. On

1254
04:41:30.479 --> 04:41:36.680
the back of your back of your ankles, just generly

1255
04:41:36.919 --> 04:41:38.599
massage in that area.

1256
04:41:43.720 --> 04:41:49.919
Maybe lifting the leg and stretching a little bit.

1257
04:42:00.119 --> 04:42:15.400
Moving to the right foot, massaging the bottom of your

1258
04:42:15.439 --> 04:42:30.919
feet and the side of your feet gently but firm

1259
04:42:31.040 --> 04:42:32.479
enough so they don't tickle.

1260
04:42:38.279 --> 04:42:43.720
Just allow the pleasure that you get from having your

1261
04:42:43.759 --> 04:42:53.119
feet massaged to just overtake you as I continue to

1262
04:42:53.319 --> 04:42:59.680
message your feet, the bottoms of your feet, the sides,

1263
04:43:02.319 --> 04:43:04.759
your arches, your heel.

1264
04:43:07.200 --> 04:43:09.400
You can put a lot of pressure into your heel

1265
04:43:10.200 --> 04:43:15.200
and it feels amazing, Yet the arches need to be

1266
04:43:15.319 --> 04:43:27.000
a bit more gentle. Stretching your toes gently and message

1267
04:43:27.080 --> 04:43:33.119
in the bottoms of your toes with my fingers, each

1268
04:43:33.240 --> 04:43:35.479
one individually.

1269
04:43:43.919 --> 04:43:47.759
Moving over to the left leg to do exactly the

1270
04:43:47.880 --> 04:43:58.240
same thing, starting at the top of the thighs. Work

1271
04:43:58.319 --> 04:44:02.880
in the back of the thighs and sides, Massage in

1272
04:44:03.119 --> 04:44:04.880
deeply and gently.

1273
04:44:06.520 --> 04:44:13.240
A whole area, working all the way down.

1274
04:44:20.279 --> 04:44:23.159
And this is an area that maybe.

1275
04:44:25.439 --> 04:44:30.400
You could like to spend more time relaxing and messaging.

1276
04:44:33.439 --> 04:44:38.720
Perhaps if you wanted, I could make a future recording.

1277
04:44:39.240 --> 04:44:42.200
I want to spend more time on one particular area.

1278
04:44:47.959 --> 04:44:49.080
As you moved down.

1279
04:44:51.799 --> 04:45:03.319
To your calf muscles, massage and your calf muscles firmly

1280
04:45:05.279 --> 04:45:16.759
and gently, move down your ankle into your feet.

1281
04:45:18.599 --> 04:45:24.360
Massage in the backs of your feet, the bottoms of

1282
04:45:24.439 --> 04:45:34.439
your feet, stretching your toes and message in each toe individually.

1283
04:45:37.040 --> 04:45:42.880
And that feeling of pleasure and release. The experience when

1284
04:45:42.959 --> 04:46:04.880
you're having your feet massaged feels really good. Now she

1285
04:46:05.119 --> 04:46:16.479
turn over in your mind. Laying on your back, I'm

1286
04:46:16.560 --> 04:46:30.000
just gonna start again your neck area, in your shoulders,

1287
04:46:34.000 --> 04:46:44.439
just to get back in touch with that area and

1288
04:46:44.560 --> 04:46:45.479
let her move up.

1289
04:46:53.319 --> 04:46:58.119
I can clean my hands, made them more fresh, because

1290
04:46:58.159 --> 04:46:59.959
now I'm going to message your.

1291
04:47:01.680 --> 04:47:16.319
Simply starting off with your forehead. Your eyes are closed.

1292
04:47:17.680 --> 04:47:23.520
You can just stretch your eyes a little bit, pushing

1293
04:47:23.639 --> 04:47:40.479
up on your eyebrows, just massaging around your scalp, massaging

1294
04:47:40.720 --> 04:47:50.959
down your cheeks, around your ears, into your chaw gently

1295
04:47:55.919 --> 04:47:57.400
the side of your neck.

1296
04:48:01.400 --> 04:48:01.639
Chin.

1297
04:48:12.959 --> 04:48:14.639
They're just moving down.

1298
04:48:18.520 --> 04:48:20.319
From your leck down to your.

1299
04:48:20.360 --> 04:48:28.720
Chest, starting by message in the very top of your chest.

1300
04:48:32.279 --> 04:48:36.799
Where the collar bone is. Give a side of the.

1301
04:48:36.880 --> 04:48:49.200
Collarbone, and then just message in the hole of the chest,

1302
04:48:58.400 --> 04:49:10.439
moving the chest around. Because it's quite a large area,

1303
04:49:12.400 --> 04:49:19.799
you can move from one side to the next, moving

1304
04:49:20.200 --> 04:49:31.200
my hands underneath pretty much where your arms are stretching up,

1305
04:49:33.360 --> 04:49:36.880
stretching some of the muscles of your back in the process.

1306
04:49:41.720 --> 04:49:50.360
Moving up over your chest, and they're moving down again.

1307
04:50:03.080 --> 04:50:04.319
Then allowing my hands.

1308
04:50:05.040 --> 04:50:11.520
They just massage gently and slide down towards your stomach,

1309
04:50:13.319 --> 04:50:19.759
starting in the middle of your chest, and then gradually

1310
04:50:20.080 --> 04:50:27.279
my hands moving apart and massage in and sliding at

1311
04:50:27.360 --> 04:50:36.319
the same time, moving down to just below your red cage,

1312
04:50:45.639 --> 04:50:54.400
moving down and then massaging up again, giving a chest

1313
04:50:56.000 --> 04:50:57.240
all the attention.

1314
04:50:58.599 --> 04:50:59.560
That it needs.

1315
04:51:01.279 --> 04:51:13.639
To feel completely relaxed. Remembering that I'm also going to

1316
04:51:13.680 --> 04:51:19.279
be focusing on your sides as well, an area that

1317
04:51:19.560 --> 04:51:26.759
really doesn't get much attention but feels really good when

1318
04:51:26.799 --> 04:51:36.080
it's massaged. Just stroking my hands down the sides of

1319
04:51:36.159 --> 04:51:43.080
your body. Just blow your arms all the way down

1320
04:51:43.159 --> 04:51:58.200
to your hips. Now move into your stomach area. We're

1321
04:51:58.200 --> 04:52:01.639
going to stand once side of you. Like I did

1322
04:52:01.759 --> 04:52:06.119
when I did your lower back. I'm gonna do a

1323
04:52:06.279 --> 04:52:12.119
similar process of just stretching the muscles from your side,

1324
04:52:15.639 --> 04:52:24.919
gently massaging from one side to the next.

1325
04:52:27.240 --> 04:52:34.040
Move in the whole area from below your ribs all

1326
04:52:34.159 --> 04:52:44.720
the way down to below your belly button. I'm gonna

1327
04:52:44.759 --> 04:52:48.119
move around to the other side of you and repeat that.

1328
04:52:54.720 --> 04:53:01.799
Process of relaxing deeply, calmly.

1329
04:53:04.959 --> 04:53:08.720
You feel loose, you feel free.

1330
04:53:11.119 --> 04:53:16.200
And there's something about having your stomach message that's different.

1331
04:53:15.880 --> 04:53:17.360
From any other part.

1332
04:53:20.599 --> 04:53:25.119
Because we do have a tendency of holding a different

1333
04:53:25.279 --> 04:53:29.279
kind of stress in your stomach that we may not

1334
04:53:29.439 --> 04:53:40.400
be aware of. There's an old message your stomach in

1335
04:53:40.520 --> 04:53:48.000
front of your stomach, making circles around your belly button,

1336
04:53:53.880 --> 04:53:55.560
thing going the other way around.

1337
04:54:02.119 --> 04:54:07.840
There's a gentleness and a freedom that comes from feeling

1338
04:54:08.520 --> 04:54:18.799
how you're feeling. As I now move down the tops

1339
04:54:18.880 --> 04:54:20.119
of your thighs.

1340
04:54:21.639 --> 04:54:27.279
Muscles, massaging them, and I can do this to your

1341
04:54:27.400 --> 04:54:28.520
legs at the same.

1342
04:54:28.400 --> 04:54:39.279
Time, pressing down, massaging deeply those muscles in your thighs

1343
04:54:40.119 --> 04:54:46.880
the front of your thighs, and.

1344
04:54:47.119 --> 04:54:58.279
Moving down to your knees, gently massaging your knees, sliding

1345
04:54:58.439 --> 04:55:03.919
down your shins, putting pressure on either side of your

1346
04:55:04.000 --> 04:55:16.840
shin gently softly but firmly, moving down to your ankles,

1347
04:55:21.799 --> 04:55:31.439
stroking the tops of your feet, and then with each

1348
04:55:32.799 --> 04:55:38.200
foot in each hand, just gently messaging the whole of

1349
04:55:38.319 --> 04:55:47.080
the foot, the top, the bottom, your heel, your ankle,

1350
04:55:47.959 --> 04:56:00.319
your toes, messaging every part of your feet. Feels so good,

1351
04:56:01.040 --> 04:56:05.200
just to let go and enjoy the process.

1352
04:56:10.880 --> 04:56:15.560
Enjoy feeling.

1353
04:56:17.720 --> 04:56:31.639
So deeply relaxed, so much comfort, and so many feelings.

1354
04:56:32.560 --> 04:56:46.959
That come just from touching your skin. And you can

1355
04:56:47.200 --> 04:56:52.479
just lie there for as long as you.

1356
04:56:52.680 --> 04:57:06.479
Choose, enjoying the feeling deep comfort from being massaged.

1357
04:57:08.439 --> 04:57:37.000
By me. Enjoy fearing deeply rased. And all we're going

1358
04:57:37.080 --> 04:57:42.919
to do is blow out some candles.

1359
04:57:45.479 --> 04:58:00.560
In your mind, they're going to be a hundred handles,

1360
04:58:07.639 --> 04:58:13.439
and you're going to blow each one out individually, one

1361
04:58:13.799 --> 04:58:19.080
by one, starting at one hundred.

1362
04:58:20.159 --> 04:58:21.439
As I count down.

1363
04:58:26.400 --> 04:58:33.240
All the way down to one, and each time I

1364
04:58:33.560 --> 04:58:42.639
say the number, you can imagine that candle in front

1365
04:58:42.680 --> 04:58:48.959
of you, and I'd like you to actually eat physically

1366
04:58:53.319 --> 04:59:09.520
generally blow that candle out, just so it's not big blows,

1367
04:59:09.919 --> 04:59:16.560
just a gentle, and that candle.

1368
04:59:17.680 --> 04:59:27.000
Will extinguish. And then I'll say the next number, so

1369
04:59:27.040 --> 04:59:28.119
we move down.

1370
04:59:31.119 --> 04:59:31.840
And you can just.

1371
04:59:35.560 --> 04:59:44.599
Blow that one out as well. And as we move

1372
04:59:45.000 --> 04:59:56.000
down the numbers, you'll find yourself feeling more and more relaxed.

1373
04:59:59.000 --> 05:00:05.000
If you need to sleep, you'll also find yourself becoming

1374
05:00:06.759 --> 05:00:20.479
incredibly tired and sleepy. In fact, you may struggle to

1375
05:00:20.599 --> 05:00:26.720
blow out all one hundred of these candles.

1376
05:00:33.159 --> 05:00:35.240
As you feel.

1377
05:00:37.919 --> 05:01:01.599
More and more deeply relaxed, more and more deeply hm tired,

1378
05:01:05.919 --> 05:01:11.720
and the further you go down, the more.

1379
05:01:13.119 --> 05:01:14.000
Your mind.

1380
05:01:15.520 --> 05:01:27.840
Starts to drift. You may find that you stop listening

1381
05:01:28.080 --> 05:01:40.840
to me after a while. And even though there maybe

1382
05:01:41.759 --> 05:01:50.799
background sounds where you are, you'll be aware of those sounds.

1383
05:01:53.759 --> 05:02:10.479
At the moment me start just not even notice them

1384
05:02:14.959 --> 05:02:19.840
at all, because they're unimportant.

1385
05:02:27.880 --> 05:02:33.080
Where I am, I've got the sounds of the birds,

1386
05:02:34.959 --> 05:02:40.599
there's horrors, the pigeon who likes to say hello sometimes,

1387
05:02:43.439 --> 05:02:51.880
and there's the old plane that goes by, maybe traffic

1388
05:02:52.200 --> 05:03:04.720
and trains in the distance, but none of that scenes important.

1389
05:03:06.279 --> 05:03:19.439
Whatsoever. Or candles you blow out, the less important, anything

1390
05:03:21.080 --> 05:03:35.279
is or candles you blow out. The further seemed to

1391
05:03:37.240 --> 05:03:38.840
move away.

1392
05:03:44.479 --> 05:04:00.560
From sounds, general date, days, stuff seems to just move

1393
05:04:01.000 --> 05:04:19.319
away on its side. You feel more calma with every

1394
05:04:19.560 --> 05:04:32.200
candle blow out, guiding.

1395
05:04:35.240 --> 05:04:48.319
The next number. Did you hear me say? And then

1396
05:04:48.439 --> 05:04:59.759
you blow that candle out too? Sorry?

1397
05:05:00.040 --> 05:05:23.919
Easy, so simple. I'm gonna start by introducing the first.

1398
05:05:25.319 --> 05:05:41.560
Candle. This is a hundred. First candle, this is one hundred.

1399
05:05:46.439 --> 05:06:00.479
When you blow that candle out, you'll find immediate leaves

1400
05:06:01.479 --> 05:06:15.200
light change in how you feel, as well as a

1401
05:06:15.360 --> 05:06:16.560
real sense of.

1402
05:06:19.080 --> 05:06:33.080
Positivity, growing revenue, relaxation and sleepiness.

1403
05:06:36.439 --> 05:06:59.560
Expanding. Starting with one hundred blow out back can.

1404
05:06:59.599 --> 05:06:59.880
On that.

1405
05:07:15.080 --> 05:08:05.759
Nineteen nine and ninety eight and ninety.

1406
05:08:08.919 --> 05:08:32.080
Seven jan.

1407
05:08:41.840 --> 05:10:13.080
Ninety six capped, ninety five, ninety four candle ninety three,

1408
05:10:44.759 --> 05:11:13.520
ninety two, ninety one.

1409
05:11:32.279 --> 05:12:33.040
To ninety and eight two nine and eight.

1410
05:12:34.880 --> 05:14:58.759
Eight candle eight candle eight eight five.

1411
05:15:50.279 --> 05:16:02.319
Shhhhhhhhhhhhh F.

1412
05:16:15.959 --> 05:16:17.040
Eight it two.

1413
05:17:24.840 --> 05:17:33.880
Two two.

1414
05:18:13.200 --> 05:18:15.759
M S S.

1415
05:19:10.400 --> 05:19:10.439
N.

1416
05:19:14.759 --> 05:19:29.599
Seventy nine can do.

1417
05:19:34.840 --> 05:20:27.319
Seventy eight candle, seventy seven candle, seventy six candle, seventy

1418
05:20:27.680 --> 05:21:28.119
five candle, seventy four candle, seventy three candle seventy two,

1419
05:21:40.639 --> 05:22:53.159
candle seventy one, candle seventy one and seventy and sixty nine,

1420
05:23:03.040 --> 05:23:50.919
Candle sixty eight, candle sixty seven, candle sixty five, candle

1421
05:23:56.520 --> 05:24:56.759
sixty four, candle sixty four, candle sixty three, candle sixty

1422
05:25:15.240 --> 05:26:49.200
sixty one, Can sixty fifty nine, can do fifty eight,

1423
05:27:04.400 --> 05:28:30.720
fifty seven, fifty six, candle fifty five, candle fifty four,

1424
05:28:52.959 --> 05:30:23.040
handle fifty three, can fifty two, Cande fifty two, cantey

1425
05:31:00.880 --> 05:32:32.959
the one, candle fifty, candle forty NINEHHHHH, can forty eight,

1426
05:33:10.319 --> 05:34:19.319
candle forty seven, candle forty six, candle.

1427
05:34:22.200 --> 05:34:56.240
Forty five and forty two.

1428
05:35:36.400 --> 05:37:01.000
Count what do you want? Four candle.

1429
05:37:04.479 --> 05:37:06.000
Thirty nine.

1430
05:37:39.840 --> 05:39:48.919
And thirty eight, cantle thirty seven, Canto thirty five, Canto

1431
05:39:53.919 --> 05:41:55.560
thirty four, four thirty three, candle thirty one, candle.

1432
05:41:59.240 --> 05:43:15.880
Thirty and.

1433
05:43:19.520 --> 05:45:43.319
Twoe teen nine, can't twenty eight, candle twenty seven, twenty six,

1434
05:46:24.279 --> 05:48:37.279
cant wit five and showing two four ten twenty thirtyhen

1435
05:48:37.759 --> 05:50:35.919
di and coquity and wity, yes.

1436
05:51:00.639 --> 05:51:01.159
And do.

1437
05:51:04.279 --> 05:52:49.680
Nineteen, can't do seventeen six, day.

1438
05:53:47.000 --> 05:55:05.040
Four two.

1439
05:56:46.200 --> 05:58:04.159
And nine.

1440
05:59:01.880 --> 06:04:15.919
Daft eight, sham two candle.

1441
06:04:22.279 --> 06:04:34.759
Or let go of all of those thoughts, worries, concerns

1442
06:04:35.040 --> 06:04:41.799
about the past, thoughts about the future, and even things

1443
06:04:41.840 --> 06:04:46.000
you've been thinking about today. Just let it all go

1444
06:04:49.479 --> 06:04:57.159
because none of it is useful in this moment. This

1445
06:04:57.439 --> 06:05:06.360
is your opportunity to just focus.

1446
06:05:11.240 --> 06:05:20.040
On feeling relaxed, allowing yourself to get in touch with

1447
06:05:20.200 --> 06:05:30.279
that natural sense of peace that we all have within us.

1448
06:05:32.680 --> 06:05:38.119
It's available for everyone. It just sometimes takes a little

1449
06:05:38.159 --> 06:05:41.119
bit of effort to set up the.

1450
06:05:41.279 --> 06:05:47.360
Right time and place in order for you to just

1451
06:05:47.720 --> 06:05:56.560
let go. Because when you do decide to let go and.

1452
06:05:56.639 --> 06:06:06.319
Relax, what your body starts to do because you've chosen,

1453
06:06:07.840 --> 06:06:14.799
you've chosen to just allow your body to unwind and

1454
06:06:14.959 --> 06:06:21.959
your mind starts to slow down, and it's a nice feeling.

1455
06:06:24.000 --> 06:06:27.119
It's a nice feeling at the beginning, just to know

1456
06:06:28.279 --> 06:06:38.360
that you have chosen to decide to relax deeply, and

1457
06:06:38.479 --> 06:06:45.040
because you've made that decision, your body will just follow suit,

1458
06:06:47.599 --> 06:06:50.360
because sometimes all the muscles in your.

1459
06:06:50.279 --> 06:06:55.840
Body need is just permission from you to relax.

1460
06:07:00.200 --> 06:07:04.680
Is so often we're busy, we're going from here to there,

1461
06:07:04.840 --> 06:07:10.599
we're walking around and we're doing stuff, and the body

1462
06:07:10.680 --> 06:07:18.759
doesn't have any time or space to really relax deeply,

1463
06:07:22.200 --> 06:07:24.840
so it kind of waits for you to lead the way,

1464
06:07:27.000 --> 06:07:28.400
waits for your permission.

1465
06:07:32.759 --> 06:07:33.439
And when you do.

1466
06:07:35.080 --> 06:07:40.240
Give your permission, when you get to say so, when

1467
06:07:40.319 --> 06:07:43.479
you say okay, it's time.

1468
06:07:45.560 --> 06:07:51.639
For your body to let go completely and relax totally,

1469
06:07:55.240 --> 06:08:01.880
your body just follows on like a breath of relief.

1470
06:08:03.119 --> 06:08:11.520
Ah God, I can now relax. Have feeling at the

1471
06:08:11.680 --> 06:08:14.959
end of a day of very physical day that you

1472
06:08:15.080 --> 06:08:18.959
may experience in the past, where you get home and

1473
06:08:19.080 --> 06:08:22.880
you just sit down on a chair, maybe you kick

1474
06:08:22.959 --> 06:08:29.279
your shoes off and h feels so nice knowing that

1475
06:08:29.360 --> 06:08:33.400
you don't have to get up again for a little

1476
06:08:33.439 --> 06:08:36.720
while at least, and if you choose, you can just

1477
06:08:36.919 --> 06:08:38.720
sit there for maybe an hour to.

1478
06:08:41.360 --> 06:08:53.599
Feels blissful. And just by sitting down like that, your

1479
06:08:53.680 --> 06:08:59.319
body knows that it's time to relax. Your body has

1480
06:08:59.439 --> 06:09:06.279
been given permission from you because it's a mindset in

1481
06:09:06.400 --> 06:09:11.720
your mind, you're prepared.

1482
06:09:13.599 --> 06:09:15.479
To let go of everything.

1483
06:09:17.400 --> 06:09:25.080
And just completely allow all the stress of your body

1484
06:09:25.919 --> 06:09:34.000
to evaporate. An intensions can just gradually.

1485
06:09:36.080 --> 06:09:36.439
Vanish.

1486
06:09:42.959 --> 06:09:54.639
It's almost like magic, really, because that sense of relaxation

1487
06:09:54.959 --> 06:09:58.799
in your body, it's a very natural state.

1488
06:10:00.639 --> 06:10:05.279
It's not something unusual. It may feel unusual when you

1489
06:10:05.400 --> 06:10:10.400
first start to relax. You if you haven't really spent

1490
06:10:10.479 --> 06:10:14.959
a lot of time focusing and giving yourself this space.

1491
06:10:14.799 --> 06:10:20.319
To let go completely and relax may seem almost alien,

1492
06:10:22.200 --> 06:10:28.119
but it isn't. It's actually the most natural thing in

1493
06:10:28.200 --> 06:10:38.400
the world to let go completely, to relax totally, the

1494
06:10:38.560 --> 06:10:45.680
most natural thing in the world to allow yourself.

1495
06:10:49.479 --> 06:10:56.840
To feel really calm in your mind. And it is

1496
06:10:57.119 --> 06:11:05.680
almost like a literal unwhine. It's like you press a button.

1497
06:11:07.959 --> 06:11:14.360
And all the tension just releases, and it's like a wheel,

1498
06:11:14.759 --> 06:11:18.959
like a cog, like the inside of the clock just unwinding.

1499
06:11:19.599 --> 06:11:23.040
And he's almost i you could see that the little

1500
06:11:23.159 --> 06:11:28.400
wind up knob that's used just going the opposite way

1501
06:11:29.439 --> 06:11:34.759
that you choose to wind it up, and the energy

1502
06:11:35.439 --> 06:11:46.319
that frenetic stress for energy gradually winding down, losing its power.

1503
06:11:47.240 --> 06:11:48.560
Losing its strength.

1504
06:11:51.040 --> 06:12:00.319
As a sense of relaxation becomes stronger and deeper, and

1505
06:12:00.639 --> 06:12:09.560
you may find a more relaxed you feel your mind

1506
06:12:10.000 --> 06:12:19.479
starts to wonder, maybe seem to stop listening to me

1507
06:12:19.680 --> 06:12:25.560
for a while, Your mind goes somewhere else, and then

1508
06:12:25.639 --> 06:12:31.520
you realize you're listening to me again, and now it's

1509
06:12:31.680 --> 06:12:40.279
just your mind drifting to sleep, which is quite natural,

1510
06:12:41.799 --> 06:12:49.840
because sometimes when we're stressed and tense, we're mean I

1511
06:12:49.919 --> 06:12:54.959
actually be aware of what we need or we physically

1512
06:12:55.080 --> 06:12:56.680
your emotionally.

1513
06:12:58.080 --> 06:13:06.000
Need in this moment. But when you allow your body

1514
06:13:06.479 --> 06:13:11.560
and mind to relax completely and you let go of

1515
06:13:12.240 --> 06:13:13.759
all thoughts.

1516
06:13:14.799 --> 06:13:23.360
Concerns, worries, ideas all LONGO allow them to drop onto

1517
06:13:23.439 --> 06:13:33.479
the floor when you start to get in touch with

1518
06:13:34.240 --> 06:13:46.799
the feelings of such relaxation, feelings so nice to be

1519
06:13:46.959 --> 06:13:53.680
in touch with the calmness and the different body parts

1520
06:13:53.880 --> 06:14:07.520
as they become looser and looser. Even your breathing seems

1521
06:14:09.279 --> 06:14:19.720
easier and more natural, effortless as I call outs through

1522
06:14:19.759 --> 06:14:29.040
your mouth or nose into your lungs, breathing in comforts

1523
06:14:29.240 --> 06:14:35.080
and relaxation, and I'm just breathing out any.

1524
06:14:36.040 --> 06:14:43.840
Excess remain intentional stress from every part of your body

1525
06:14:45.400 --> 06:14:46.000
and mind.

1526
06:14:49.560 --> 06:14:54.159
And as you start to focus on your mind, maybe

1527
06:14:54.680 --> 06:14:57.000
you notice that things.

1528
06:14:59.000 --> 06:15:01.119
Have come to as dands still.

1529
06:15:02.319 --> 06:15:11.400
Maybe just much much lower than before, because your mind

1530
06:15:11.639 --> 06:15:22.159
is not really needed when listening to my voice, which

1531
06:15:22.240 --> 06:15:28.720
allows your mind to relax just as deeply as your body.

1532
06:15:31.439 --> 06:15:43.439
And that's synchronicity between the relaxation of your body relaxation

1533
06:15:44.400 --> 06:15:56.560
of your mind. Lets you know, feeling completely calm, loose.

1534
06:15:56.599 --> 06:15:58.159
And relaxed.

1535
06:16:00.919 --> 06:16:08.520
Is a great healing experience fear.

1536
06:16:10.759 --> 06:16:23.119
And has so many positive benefits for your body, mind,

1537
06:16:23.520 --> 06:16:30.639
and your life. To be able to elect go everything

1538
06:16:32.319 --> 06:16:40.639
and to relax completely, you know, all parts of your

1539
06:16:40.680 --> 06:16:51.520
body and mind, even your bones are relaxed, or your

1540
06:16:51.720 --> 06:17:04.759
muscles are arised, even the skin that covers your body

1541
06:17:07.680 --> 06:17:15.240
is relaxed. Every hair.

1542
06:17:18.279 --> 06:17:18.639
You have.

1543
06:17:20.400 --> 06:17:21.279
Is also.

1544
06:17:23.119 --> 06:17:25.240
Deeply relaxed.

1545
06:17:31.400 --> 06:17:32.720
And your brain.

1546
06:17:36.240 --> 06:17:40.319
Really starts to feel the benefits.

1547
06:17:41.560 --> 06:17:41.880
Of this.

1548
06:17:43.479 --> 06:17:52.639
Heathing relaxation. And as you focus.

1549
06:17:54.159 --> 06:17:58.200
On the inside of your scalp where your brain is,

1550
06:18:00.119 --> 06:18:07.840
you can start to realize and notice the benefits of

1551
06:18:08.000 --> 06:18:20.279
your brain relax in denail. Initial brain continues to reax

1552
06:18:23.439 --> 06:18:30.279
sends those messages to the rest of your body.

1553
06:18:31.880 --> 06:18:33.599
And to mind.

1554
06:18:35.319 --> 06:18:48.159
To rely works e more, debate, relax.

1555
06:18:50.439 --> 06:19:06.560
More completely, letting go of any remaining thoughts or concerns,

1556
06:19:08.799 --> 06:19:15.240
allow of them just drop onto the floor because they're

1557
06:19:15.319 --> 06:19:24.479
not a necessary in this moment, this moment of deep

1558
06:19:26.279 --> 06:19:50.200
relaxation and calmness, feeling your brain with deep, concentrated healing, calming.

1559
06:19:54.880 --> 06:20:06.599
Relaxing every part, lots of your brain, feeling.

1560
06:20:09.159 --> 06:20:25.439
So loose and comfortable, so relaxed and be peaceful. Your

1561
06:20:25.599 --> 06:20:33.400
brain feels so light, that's so healthy.

1562
06:20:36.599 --> 06:20:41.439
That sense of deep deep comfort.

1563
06:20:43.319 --> 06:20:51.840
Really does allow you to enjoy.

1564
06:20:53.560 --> 06:20:57.759
Those ever increase in sensations of.

1565
06:20:59.560 --> 06:21:03.840
Come e fat that is, spreading.

1566
06:21:04.680 --> 06:21:16.840
Throughout your body, relaxing each and every muscle your body.

1567
06:21:18.919 --> 06:21:19.400
Eat.

1568
06:21:21.080 --> 06:21:40.479
Deeper and deeper, much more deeper than before, much more.

1569
06:21:42.319 --> 06:21:51.159
Comfort spreading through your body and your mind.

1570
06:21:54.159 --> 06:21:56.080
Be so.

1571
06:21:57.919 --> 06:22:16.680
Peaceful and so very very peaceful in avery pot of

1572
06:22:16.919 --> 06:22:17.639
your body.

1573
06:22:19.279 --> 06:22:20.159
Let it go.

1574
06:22:22.200 --> 06:22:29.720
At everything averything.

1575
06:22:31.759 --> 06:22:53.200
So peaceful, calm, so relaxed. Very second the passes you

1576
06:22:53.479 --> 06:23:21.560
feel deep deep relaxed, dper and dper relax cal so cal.

1577
06:23:25.639 --> 06:23:27.279
Piece for.

1578
06:23:30.119 --> 06:23:39.400
So very peace from your head down to your tays.

1579
06:23:42.520 --> 06:23:56.159
Such peace and comfort growing all the time, Such peace

1580
06:23:57.159 --> 06:24:10.720
and comfort spreading through your body and mind, deep depot,

1581
06:24:13.560 --> 06:24:26.799
such comforts, spreading and sinking deeper into ay muscle of

1582
06:24:27.000 --> 06:24:32.919
your body. So you feel.

1583
06:24:35.119 --> 06:24:40.919
Amazing, so relaxed.

1584
06:24:43.639 --> 06:24:51.599
So piece, so so relax.

1585
06:24:55.080 --> 06:25:11.400
And peace. Lets it going, going to do a body scan,

1586
06:25:13.200 --> 06:25:19.560
focusing on firstly how you feel in your body, not

1587
06:25:19.720 --> 06:25:25.159
trying to change how you feel, not trying to relax,

1588
06:25:26.400 --> 06:25:31.400
not trying to move away from any discomfort or stress

1589
06:25:31.639 --> 06:25:39.040
or tension. Just accepting, observing and accepting how you feel

1590
06:25:40.040 --> 06:25:40.919
in the different.

1591
06:25:40.680 --> 06:25:41.720
Parts of your body.

1592
06:25:43.680 --> 06:25:52.080
Just allowing yourself to be exactly as you are, to

1593
06:25:52.319 --> 06:25:54.639
notice to get in touch.

1594
06:25:58.959 --> 06:26:06.240
With how you act, really feel in this moment. When

1595
06:26:06.279 --> 06:26:07.360
it start off.

1596
06:26:09.560 --> 06:26:18.680
By focusing on your hands, just be aware of your hands.

1597
06:26:24.040 --> 06:26:28.479
I like you to move your hands around, just maybe

1598
06:26:28.599 --> 06:26:34.159
move your fingers a little bit. I've been enclosing in

1599
06:26:34.279 --> 06:26:41.919
your hands very gently, just so that you can get

1600
06:26:42.000 --> 06:26:48.799
in touch with how your hands and your fingers feel,

1601
06:26:54.200 --> 06:27:13.159
very very slow movements. Focusing now on your feet, and

1602
06:27:13.240 --> 06:27:17.119
if you can just do kind of an equivalent with

1603
06:27:17.319 --> 06:27:21.840
your feet is you've just done with your hands.

1604
06:27:22.799 --> 06:27:31.880
Maybe turning your ankles, moving your feet around, moving your

1605
06:27:32.040 --> 06:27:46.000
toes gently, only very gently and very slowly, noticing how

1606
06:27:47.759 --> 06:28:01.200
your feet feel in this moment. Focusing and your eyes.

1607
06:28:04.240 --> 06:28:08.560
I'd like you to just focus on your eyelids.

1608
06:28:11.000 --> 06:28:14.040
Maybe you can open and close your eyes a couple

1609
06:28:14.119 --> 06:28:19.720
of times to really get in touch with how you feel.

1610
06:28:19.799 --> 06:28:27.840
When you do close your eyes, the muscle changes in

1611
06:28:27.959 --> 06:28:34.799
your eyes when you do close them. Maybe raising your eyebrows.

1612
06:28:36.560 --> 06:28:44.360
It stretches the tops of your eyes, perhaps squinting your eyes,

1613
06:28:48.119 --> 06:28:49.759
scrunching up your eyes.

1614
06:28:50.680 --> 06:28:51.439
Just so you can.

1615
06:28:52.799 --> 06:29:02.720
Really get in touch with all aspects of how your

1616
06:29:02.799 --> 06:29:04.279
eyes feel.

1617
06:29:06.759 --> 06:29:07.200
Right now.

1618
06:29:16.599 --> 06:29:22.599
Now focusing on your thighs, then you know, it just

1619
06:29:22.639 --> 06:29:31.000
starts you to gently tense your thighs, just very very gently,

1620
06:29:33.319 --> 06:29:35.279
just enough so.

1621
06:29:35.439 --> 06:29:48.959
You can become more attuned to the physical sensation of

1622
06:29:49.119 --> 06:29:54.240
your upper legs, the front of your thighs, and the

1623
06:29:54.360 --> 06:29:55.560
backs of your thighs.

1624
06:30:00.119 --> 06:30:19.439
Noticing and observing how your thighs feel right now, moving

1625
06:30:19.680 --> 06:30:21.000
your focus.

1626
06:30:22.240 --> 06:30:28.720
To the back of your neck, just noticing.

1627
06:30:28.279 --> 06:30:34.360
The back of your neck, the muscles, and of course

1628
06:30:34.479 --> 06:30:38.799
they lead to the side of your neck. They also

1629
06:30:39.080 --> 06:30:43.919
lead to the top of your back, which leads to

1630
06:30:44.000 --> 06:30:44.759
your shoulders.

1631
06:30:46.400 --> 06:30:48.400
So as your focus on.

1632
06:30:48.959 --> 06:30:54.279
The back of your neck, maybe you can move your

1633
06:30:54.479 --> 06:31:03.200
head gently upwards, as if you're looking up. Maybe moving

1634
06:31:03.279 --> 06:31:11.119
your head down as if you're looking down. Perhaps moving

1635
06:31:11.200 --> 06:31:17.720
your head side decide right to left, but only.

1636
06:31:19.159 --> 06:31:29.919
Very slowly and very gently. I'm not trying to force anything.

1637
06:31:31.680 --> 06:31:40.840
It has to be very very gentle, just so you

1638
06:31:41.040 --> 06:31:44.520
can be more.

1639
06:31:46.159 --> 06:31:59.040
In touch with the feelings, with the sensations the physical sensations.

1640
06:31:58.279 --> 06:32:06.200
Of how the back of your neck feels. Right now,

1641
06:32:13.799 --> 06:32:17.759
as we now focus.

1642
06:32:20.080 --> 06:32:25.279
On the tops of your arms, the parts where your

1643
06:32:25.439 --> 06:32:30.599
biceps and your triceps are between your elbow and your shoulders.

1644
06:32:34.200 --> 06:32:38.680
So you focus on those parts the tops.

1645
06:32:38.400 --> 06:32:39.240
Of your arms.

1646
06:32:41.479 --> 06:32:49.000
You may like to just tense them, but very very

1647
06:32:49.200 --> 06:32:58.799
gently and slowly, so you're not straining or putting any

1648
06:33:00.119 --> 06:33:03.200
pressure whatsoever.

1649
06:33:04.119 --> 06:33:05.000
On your arms.

1650
06:33:07.720 --> 06:33:15.080
It's just slowly you can gain more of a sense

1651
06:33:15.360 --> 06:33:22.759
of how your upper arms are feeling.

1652
06:33:24.560 --> 06:33:35.720
In this moment. Just notice them as you gently, very

1653
06:33:36.000 --> 06:33:40.119
gently and slowly.

1654
06:33:41.319 --> 06:33:52.880
Tighten the muscles, and then leto notice how the tops

1655
06:33:52.959 --> 06:34:06.439
of your arms feel right now, as.

1656
06:34:07.119 --> 06:34:17.759
Now focus on your stomach, the area the lower abdomen

1657
06:34:17.880 --> 06:34:20.360
area below your belly button.

1658
06:34:22.479 --> 06:34:29.680
Moving all the way down to your hips, just above

1659
06:34:29.799 --> 06:34:43.000
your grind. Maybe you're able to tense these muscles in

1660
06:34:43.159 --> 06:34:58.919
that area very very gently and slowly. If that's a

1661
06:34:59.080 --> 06:35:06.439
difficult thing to do, maybe you can just move your body,

1662
06:35:09.080 --> 06:35:14.080
pushing your stomach up, maybe moving a little bit to

1663
06:35:14.159 --> 06:35:15.959
a side using your.

1664
06:35:15.959 --> 06:35:24.720
Hips, just so you get more in tune.

1665
06:35:26.119 --> 06:35:35.840
With how your lower ap too an area is feeling.

1666
06:35:38.279 --> 06:35:50.000
In this moment. Just noticing the physical.

1667
06:35:51.240 --> 06:35:57.240
Sensations or your lower abdomen.

1668
06:36:08.200 --> 06:36:20.959
As you move your attention to your mouth, notice in

1669
06:36:21.240 --> 06:36:30.400
your lips, the inside your mouth, your teeth, your guns,

1670
06:36:31.799 --> 06:36:47.599
your tongue, Just noticing how your tongue and your mouth feels.

1671
06:36:50.680 --> 06:36:58.040
It may help by moving your tongue around your mouth,

1672
06:36:59.560 --> 06:37:07.319
moving to your left, maybe pressing it gently against the

1673
06:37:07.599 --> 06:37:12.080
side of your mouth, and then to the right.

1674
06:37:13.360 --> 06:37:20.400
Gently to the side of your mouth, perhaps pressing up

1675
06:37:20.520 --> 06:37:27.159
against the top of your mouth, and then down gently.

1676
06:37:28.680 --> 06:37:39.479
Against the bottom of your mouth, always very slowly and

1677
06:37:39.680 --> 06:37:54.360
a very very gentle so that you can be aware

1678
06:38:00.080 --> 06:38:22.080
how you feel in your mouth area. Now I'm going

1679
06:38:22.279 --> 06:38:38.560
to focus on your wrists, and I'll ask you to

1680
06:38:38.799 --> 06:38:46.759
maybe just routine your wrists by moving your.

1681
06:38:46.840 --> 06:38:59.720
Hands in a circular motion very gently and slowly, yeah,

1682
06:39:01.560 --> 06:39:23.000
soly can feel the sensations that you are currently experiencing

1683
06:39:23.680 --> 06:39:34.720
in your risks. Perhaps smooth in your hands.

1684
06:39:35.919 --> 06:40:00.319
Up and down again, very very champlain and slowly, very

1685
06:40:00.759 --> 06:40:07.159
gins and slow.

1686
06:40:21.240 --> 06:40:38.279
Now start to observe your lower back. That bad part

1687
06:40:38.599 --> 06:40:56.000
is just above your hips where your cosis are a

1688
06:40:56.159 --> 06:41:03.040
whole area which also really doesn't include the side of

1689
06:41:03.200 --> 06:41:14.000
your body, because those muscles are very much connected as

1690
06:41:14.080 --> 06:41:22.080
those muscles also move into your hyperia, connect into your butts,

1691
06:41:25.200 --> 06:41:26.439
the sides.

1692
06:41:26.200 --> 06:41:41.000
Of your hips, and if you're physically able to do so,

1693
06:41:43.200 --> 06:41:54.360
maybe you can very gently just move your body eviss slightly,

1694
06:41:56.720 --> 06:42:13.319
very slowly, some side to side, just enough to gauge

1695
06:42:18.560 --> 06:42:23.119
how you feel in your lower back.

1696
06:42:30.720 --> 06:42:38.520
Perhaps secretly move your hips gently.

1697
06:42:40.400 --> 06:42:41.360
Up and down.

1698
06:42:44.919 --> 06:42:51.880
Gently slowly, in order's.

1699
06:42:55.959 --> 06:42:57.479
Be in touch.

1700
06:42:59.720 --> 06:43:04.319
With the physical sensations.

1701
06:43:04.680 --> 06:43:05.840
Of your law back.

1702
06:43:22.919 --> 06:43:23.639
As we know.

1703
06:43:29.040 --> 06:43:40.080
Your attention to your joe an area for your chin

1704
06:43:41.319 --> 06:43:48.919
all the way up to me away your ears are oh,

1705
06:43:49.639 --> 06:44:05.479
your joe, you can just yeah, it's okay to do side.

1706
06:44:06.840 --> 06:44:17.360
Gently open your mouth, nor wide noe stretching, just very

1707
06:44:18.119 --> 06:44:31.080
gently and slowly opening your mouth, closing your mouth.

1708
06:44:33.080 --> 06:44:52.279
Very gently and slowly, so you can be in touch.

1709
06:44:58.799 --> 06:45:32.159
With how you're your feels. Now I have to sing

1710
06:45:32.400 --> 06:45:48.360
down your chest around. You don't need to do anything

1711
06:45:50.279 --> 06:45:57.119
to move your chest because it moves every time you breathe.

1712
06:46:02.439 --> 06:46:04.919
The moss very.

1713
06:46:05.000 --> 06:46:24.560
Gently and slowly automatically with each breath he tape as

1714
06:46:24.639 --> 06:46:43.080
you focus on the your chest fils when you breathe,

1715
06:47:11.959 --> 06:47:20.560
move in your focus to your forearms with your elbows.

1716
06:47:26.520 --> 06:47:32.880
Maybe you're able to very gently.

1717
06:47:34.319 --> 06:47:46.080
And slowly dense the muscles in your forearms, and when

1718
06:47:46.119 --> 06:47:48.520
you do that, you can feel.

1719
06:47:51.439 --> 06:48:25.200
Your elbows as well. Very gently and slowly, gently and softly.

1720
06:48:28.720 --> 06:48:59.959
Absurd your forearms and delpas no make fuck.

1721
06:49:07.119 --> 06:49:18.520
The rest of your back, your upper back and the

1722
06:49:18.840 --> 06:49:36.680
middle the middle of your back again, this part of

1723
06:49:36.799 --> 06:49:51.720
your body moves. Also every time you breed. You may

1724
06:49:51.799 --> 06:49:52.759
not notice that.

1725
06:49:54.919 --> 06:50:07.000
Usually why should serve look upper back in the middle

1726
06:50:07.040 --> 06:50:14.080
of your back, you can really feel.

1727
06:50:16.240 --> 06:51:11.319
That shein't too and st moving your focus into your

1728
06:51:11.919 --> 06:51:25.040
hip area, your butt as bray, there's muscles and those

1729
06:51:25.240 --> 06:52:05.240
bones in your midsection. Just noticing how your hips feel.

1730
06:52:08.400 --> 06:52:09.240
Right now.

1731
06:52:16.599 --> 06:52:17.159
You can.

1732
06:52:19.680 --> 06:52:22.759
Very very gently.

1733
06:52:24.880 --> 06:52:36.639
Use your hips, maybe side to side, very gently and.

1734
06:52:39.639 --> 06:52:57.720
So yeah, very.

1735
06:53:02.159 --> 06:53:40.439
Yeah, softly ms Everything starts to slow down, including the

1736
06:53:41.080 --> 06:53:42.680
thoughts in your mind.

1737
06:53:44.119 --> 06:53:45.040
And your mind.

1738
06:53:44.880 --> 06:53:55.200
Itself just starts to gradually. It doesn't have to be instant,

1739
06:53:55.279 --> 06:54:03.040
but just gradually start to into It's almost like time

1740
06:54:03.279 --> 06:54:14.360
is storing chin. It's a slower pace to maybe what

1741
06:54:14.639 --> 06:54:19.400
you're used to in your day to day life.

1742
06:54:22.560 --> 06:54:24.119
It's a slower.

1743
06:54:25.439 --> 06:54:50.439
Movement of energy, very small movements which make up the

1744
06:54:50.599 --> 06:54:58.040
larger movements, which is always the case. Now, when you

1745
06:54:58.240 --> 06:55:03.159
move your hand, it might seem like it's one movement,

1746
06:55:03.279 --> 06:55:11.240
but it's lots of minute different muscles moving in accordance

1747
06:55:11.319 --> 06:55:22.520
with each other. And what happens in this space that

1748
06:55:22.680 --> 06:55:24.319
we're sharing is.

1749
06:55:29.599 --> 06:55:36.040
We move from that big.

1750
06:55:40.479 --> 06:55:52.080
Movement into those smaller movements. Starting to focus on.

1751
06:55:57.400 --> 06:56:03.639
How your body feels, not just as a whole, not

1752
06:56:03.919 --> 06:56:06.119
just oh, i'm feel in this way.

1753
06:56:06.200 --> 06:56:12.279
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1754
06:56:13.599 --> 06:56:20.200
I'm feeling this way, I'm feeling that way. Starting to

1755
06:56:20.439 --> 06:56:33.880
notice that your body begins to present to you small feelings.

1756
06:56:34.919 --> 06:56:52.159
Around your body, small physical sensations in your legs, whether

1757
06:56:52.560 --> 06:57:05.360
pleasurable or not. Maybe resisting the temptation to label them

1758
06:57:08.279 --> 06:57:15.880
or to judge them those feelings. Just thinking them, thinking

1759
06:57:15.919 --> 06:57:21.040
about them is just being neutral, just.

1760
06:57:21.319 --> 06:57:37.040
Feelings, not being particularly concerned, just noticing what your body

1761
06:57:39.880 --> 06:57:53.759
is telling you. Feelings in your arms, instead of feeling

1762
06:57:53.919 --> 06:57:58.479
the whole of the arm, maybe notice those.

1763
06:58:00.240 --> 06:58:14.119
Individual feelings, all those different muscles and the skin, the

1764
06:58:14.400 --> 06:58:20.759
hairs of your arms, all the internal parts of your arms, the.

1765
06:58:20.880 --> 06:58:32.319
Veins, the bones.

1766
06:58:35.200 --> 06:58:41.200
Just being aware of maybe your elbow on your right

1767
06:58:41.439 --> 06:58:52.040
arm has a certain feeling. Maybe your left wrist also

1768
06:58:52.319 --> 06:59:01.599
has its own individual physical sensation.

1769
06:59:14.040 --> 06:59:20.759
What about your forearm on your right arm, you're right forearm.

1770
06:59:28.119 --> 06:59:34.200
There may not be any particular feeling that you could

1771
06:59:34.279 --> 06:59:42.119
even give a name to, may not feel like anything

1772
06:59:43.119 --> 06:59:53.919
other than just a feeling. Yeah, it's there. The feelings

1773
06:59:53.959 --> 06:59:59.880
in your shoulders, perhaps your shoulders when you think about them,

1774
07:00:00.159 --> 07:00:05.479
kind of almost like they're the same, you know, the

1775
07:00:05.560 --> 07:00:10.560
same feeling, almost like you both of your shoulders are

1776
07:00:10.639 --> 07:00:14.360
just one thing. Of course they're not.

1777
07:00:23.040 --> 07:00:23.479
And when you.

1778
07:00:23.639 --> 07:00:29.639
Focus on your left shoulder and then on your right shoulder,

1779
07:00:31.720 --> 07:00:36.200
maybe find that you move the muscles a little bit,

1780
07:00:37.720 --> 07:00:46.479
maybe tense the muscles gently, noticing.

1781
07:00:47.279 --> 07:01:18.159
The difference in each shoulder. Your lower back, the left

1782
07:01:18.360 --> 07:01:22.159
side of your lower back and the right side of

1783
07:01:22.279 --> 07:01:33.400
your lower back of course that connection to your buttocks

1784
07:01:34.599 --> 07:01:46.319
and to your hips, and also moving up into the

1785
07:01:46.439 --> 07:01:59.639
middle of your back. And sometimes like right now, actually

1786
07:02:00.520 --> 07:02:00.799
when I.

1787
07:02:00.840 --> 07:02:04.959
Focus on that part, when I focused on my buttocks

1788
07:02:06.840 --> 07:02:07.880
and then I focused on.

1789
07:02:09.520 --> 07:02:12.200
The middle of my back, I almost felt like the

1790
07:02:12.360 --> 07:02:16.919
muscles in my lower back were being stretched very gently,

1791
07:02:21.680 --> 07:02:27.919
just stretched a little bit, even though I wasn't doing anything.

1792
07:02:29.639 --> 07:02:36.240
To try to stretch your lower back. It just seemed

1793
07:02:36.279 --> 07:02:39.439
to happen. The feeling of.

1794
07:02:41.639 --> 07:03:07.360
Very gently stretching your lower back comes along in your chest.

1795
07:03:15.000 --> 07:03:28.400
Just noticing what sensations you are experiencing in your chest

1796
07:03:28.639 --> 07:03:44.880
right now. And there's so much of the chest. Obviously,

1797
07:03:45.000 --> 07:03:48.599
there's the collar bone leading to the chest. You've got

1798
07:03:48.680 --> 07:03:57.279
the chest bone, You've got the muscles in your chest.

1799
07:04:00.080 --> 07:04:06.119
Of course, if you're female, there's possibly the breasts. If

1800
07:04:06.159 --> 07:04:14.720
you're male, you've got the different wellmy not that different

1801
07:04:14.799 --> 07:04:15.360
these days, but.

1802
07:04:17.520 --> 07:04:18.639
There may be more.

1803
07:04:20.400 --> 07:04:26.720
Muscles at the top of the chest, but at the

1804
07:04:26.880 --> 07:04:31.799
side underneath it's pretty much the same. Whether you're a

1805
07:04:31.840 --> 07:04:36.639
man or a woman. There's muscles there, muscles.

1806
07:04:36.279 --> 07:04:41.279
That stretch out to your back as well as breast

1807
07:04:41.319 --> 07:04:44.439
tissue stretches and moves into your back.

1808
07:04:49.319 --> 07:05:08.319
To just being aware of your chest, being with whatever

1809
07:05:08.560 --> 07:05:28.119
feeling there is in your chest. And when I noticed that,

1810
07:05:28.880 --> 07:05:35.479
I focus on my chest, I feel.

1811
07:05:35.279 --> 07:05:40.000
It in my back, my upper back. I mean, I

1812
07:05:40.080 --> 07:05:43.119
guess the obvious reason would be because you know, I'm

1813
07:05:43.159 --> 07:05:54.080
grieve in in and it stretches my chest and my

1814
07:05:54.200 --> 07:06:07.919
back at the same time. It feels it feels okay,

1815
07:06:14.680 --> 07:06:19.479
doesn't feel I've got a little bit of pain in

1816
07:06:19.599 --> 07:06:27.479
my right chest, a little bit not pain, but little discomfort,

1817
07:06:27.639 --> 07:06:37.680
maybe stiffness, possibly, I don't know. I notice my shoulders

1818
07:06:37.720 --> 07:06:46.599
are also wanting to flex for some reason. I think

1819
07:06:46.639 --> 07:06:55.040
that's probably part of my upper back, that connection between

1820
07:06:55.119 --> 07:06:59.279
my shoulders and my upper back, because I can move

1821
07:06:59.360 --> 07:07:06.680
my shoulders and stretch the muscles in my back, moving

1822
07:07:06.720 --> 07:07:13.159
the shoulders backwards or up, which then moves I think

1823
07:07:13.200 --> 07:07:17.680
it's the scapulous in your back.

1824
07:07:27.720 --> 07:07:35.400
It feels quite nice. Actually, A good thing about this

1825
07:07:35.680 --> 07:07:40.479
is you can, if you want to, you can just

1826
07:07:44.040 --> 07:07:55.720
flex or stimulate the various muscles in your body gently

1827
07:07:57.159 --> 07:08:01.240
in order to get more of a sense how they feel.

1828
07:08:08.560 --> 07:08:16.319
And when you're relaxing, when you do tense and muscle

1829
07:08:17.840 --> 07:08:20.360
and you let it go and you let it relax,

1830
07:08:21.599 --> 07:08:33.840
it relaxes way more than it would normally. That you

1831
07:08:34.040 --> 07:08:40.759
have to feel that you're able to do that. There's

1832
07:08:40.840 --> 07:08:42.279
no point in doing it if.

1833
07:08:42.200 --> 07:08:47.759
There's an issue with the per part of your body.

1834
07:08:51.240 --> 07:08:57.840
You need to be gentle with yourself at all times

1835
07:09:00.439 --> 07:09:11.360
when relaxing deeply, and I important to be kind to

1836
07:09:11.479 --> 07:09:27.520
yourself as you notice your mind, how much has your

1837
07:09:27.680 --> 07:09:34.799
mind slowed down since we started this recording.

1838
07:09:50.840 --> 07:09:56.880
How came and peaceful.

1839
07:09:57.959 --> 07:10:07.479
Is your mind right now? We have nothing to think

1840
07:10:07.520 --> 07:10:17.560
about and just my voice to listen to, because you know,

1841
07:10:18.080 --> 07:10:29.040
the intention behind this recording is relaxation. At the very least,

1842
07:10:30.599 --> 07:10:35.159
for you to feel more relaxed at the end of

1843
07:10:35.200 --> 07:10:43.439
the recording than you did at the beginning, at the

1844
07:10:43.599 --> 07:10:52.119
very least, for your mind to slow down.

1845
07:10:54.840 --> 07:11:06.880
As your body continues to relax acts, because that's.

1846
07:11:07.000 --> 07:11:07.599
What you.

1847
07:11:09.200 --> 07:11:29.000
Want to happen. That's what you expect to happen, for

1848
07:11:29.240 --> 07:11:34.360
relaxation to fill.

1849
07:11:36.720 --> 07:11:49.639
Your body, maybe calm in your mind to the point

1850
07:11:49.840 --> 07:12:23.400
of boredom when you start maybe too drift away. Drifting,

1851
07:12:37.040 --> 07:12:38.560
it's almost.

1852
07:12:38.279 --> 07:12:47.479
As if you're moving further away from your body in

1853
07:12:47.599 --> 07:13:01.040
your mind, just leaving that there, kind of liking it

1854
07:13:01.479 --> 07:13:07.400
an escape pod in a spaceship a movie, a space movie.

1855
07:13:07.479 --> 07:13:09.319
You know, when they get into a little pod in

1856
07:13:09.439 --> 07:13:25.720
it sends the man far away from the spaceship, safe

1857
07:13:27.360 --> 07:14:24.680
to dream and continue to relax. Drifting so slow.

1858
07:14:37.439 --> 07:14:38.400
And peace so.

1859
07:14:55.439 --> 07:15:32.439
Rare and peaceful, and focusing on that.

1860
07:15:34.680 --> 07:15:47.639
Feeling of those individual parts of your body that's.

1861
07:15:50.400 --> 07:16:09.560
Relaxing. One by one, you may find that every now,

1862
07:16:09.639 --> 07:16:21.520
and then you realize that you aren't listening to my voice.

1863
07:16:23.840 --> 07:16:35.560
Because your mind started to imagine something different, maybe started

1864
07:16:35.680 --> 07:16:42.439
to almost move into some kind.

1865
07:16:42.319 --> 07:16:50.639
Of a dreamy state. And then you become aware of

1866
07:16:50.799 --> 07:16:51.720
my voice again.

1867
07:16:55.360 --> 07:17:01.919
And even though you may want to focus on my voice,

1868
07:17:02.599 --> 07:17:10.040
you may also wish to allow your mind to just

1869
07:17:10.400 --> 07:17:30.240
drift naturally into that space of comfort and safety. As

1870
07:17:30.360 --> 07:17:47.799
you feel more comfort spreading through your body like a

1871
07:17:48.040 --> 07:17:49.639
warm blanket.

1872
07:17:53.119 --> 07:18:02.439
Covering you gently, keeping your body it just.

1873
07:18:05.119 --> 07:18:22.599
The perfect temperature, and even if you can hear background sounds,

1874
07:18:28.159 --> 07:18:34.000
they just don't seem to matter anymore.

1875
07:18:39.279 --> 07:18:40.680
There's that sense of.

1876
07:18:43.400 --> 07:19:00.240
Peace spreads through your mind like a gentle breeze, yet

1877
07:19:00.400 --> 07:19:12.919
strong enough to blow away all negativity, strong enough.

1878
07:19:12.799 --> 07:19:26.119
To remove from your mind any anxiety or stress that

1879
07:19:26.400 --> 07:19:40.639
was there before, and blow away any other thoughts or

1880
07:19:40.919 --> 07:20:02.360
feelings that just don't fit with the sense relaxation that

1881
07:20:07.520 --> 07:20:32.240
is feeling your body and your mind. And as you

1882
07:20:32.439 --> 07:20:39.159
focus on your mind and count down from ten down

1883
07:20:39.279 --> 07:20:47.799
to one, and with each number you hear, your mind

1884
07:20:50.840 --> 07:21:16.400
will become slightly more relaxed, just just slightly, from ten

1885
07:21:16.880 --> 07:21:23.639
down to nine, just a sliding movement from nine down

1886
07:21:23.720 --> 07:21:36.040
to eight. Just another small change in how you feel.

1887
07:21:41.439 --> 07:21:49.720
Eight down to seven, that feeling is a gap, almost

1888
07:21:49.799 --> 07:21:55.360
like a gap that starts to get wider, the gap

1889
07:21:55.840 --> 07:22:04.279
between those feelings that you used to have in your mind.

1890
07:22:07.279 --> 07:22:12.400
Compared to the feelings you have that are growing now,

1891
07:22:14.119 --> 07:22:14.720
feelings of.

1892
07:22:14.880 --> 07:22:25.560
Comfort and security and confidence, and that gap becomes wider.

1893
07:22:27.200 --> 07:22:34.400
Eight down to seven, seven down to six, and when

1894
07:22:34.439 --> 07:22:40.680
you get to five, your mind will start to have

1895
07:22:40.880 --> 07:22:54.360
a certain physical sensation, most like there's a magnet outside

1896
07:22:54.479 --> 07:22:57.520
of your head sucking.

1897
07:22:58.000 --> 07:23:03.799
The tension and the stress and any remaining feelings that

1898
07:23:03.919 --> 07:23:15.000
you don't want, sucking them out through your skull. And

1899
07:23:15.080 --> 07:23:21.560
then down to four you could start to really experience

1900
07:23:21.759 --> 07:23:23.520
that sense of.

1901
07:23:25.000 --> 07:23:35.520
Not just emptiness, but space, a place full of fresh air,

1902
07:23:40.560 --> 07:23:41.400
place where.

1903
07:23:41.240 --> 07:23:47.639
You can stretch. It's almost as if as you go

1904
07:23:47.840 --> 07:23:53.240
down to four and three, your mind is expanding, with

1905
07:23:53.639 --> 07:23:59.680
this sense of peace.

1906
07:24:01.040 --> 07:24:03.759
And tranquility growing.

1907
07:24:06.000 --> 07:24:12.119
As it moved down to When you get to one,

1908
07:24:13.560 --> 07:24:22.119
your mind just feels exactly how you want to feel.

1909
07:24:25.479 --> 07:24:43.119
It's almost a perfect feeling, maybe a sensation that you'd

1910
07:24:43.319 --> 07:24:50.599
like to keep a place that's safe, where.

1911
07:24:51.919 --> 07:25:10.880
Nothing can affect you at all, and you can stay

1912
07:25:11.000 --> 07:25:19.759
in that that space of comfort and confidence, confident in

1913
07:25:19.880 --> 07:25:28.000
your own ability to create this space and this feeling

1914
07:25:28.279 --> 07:25:31.599
of comfort within your own mind.

1915
07:25:32.919 --> 07:25:42.840
Just by counting ten down to one. And this is

1916
07:25:42.959 --> 07:25:47.840
something that you can do yourself when you're on your own.

1917
07:25:52.520 --> 07:25:56.439
A time when you can maybe sit down, maybe just

1918
07:25:56.520 --> 07:26:07.599
for a few minutes, close your eyes. It just counts

1919
07:26:08.040 --> 07:26:10.159
slowly from ten.

1920
07:26:12.840 --> 07:26:13.799
Down to one.

1921
07:26:18.080 --> 07:26:30.959
And re experience these feelings in your mind. And when

1922
07:26:31.000 --> 07:26:38.840
you feel that way in your mind, your body copies

1923
07:26:40.639 --> 07:26:51.400
your mind and that feeling it's spread through your spine

1924
07:26:52.680 --> 07:26:57.599
and your nervous system into every part of your body,

1925
07:26:59.599 --> 07:27:13.840
travel almost real blood stream, heathing and relaxing every article

1926
07:27:14.000 --> 07:27:30.599
of your existence. And we can we can practice this

1927
07:27:31.000 --> 07:27:32.360
a few times.

1928
07:27:36.639 --> 07:27:39.639
Before the end of the recording, and then you can

1929
07:27:41.119 --> 07:27:47.200
practice on your own. And each time you count from

1930
07:27:47.360 --> 07:27:49.639
ten down to one.

1931
07:27:54.119 --> 07:28:07.080
The feelings of comfort, calmness, and deep deep relaxation becomes stronger.

1932
07:28:07.720 --> 07:28:16.080
And deeper feeling.

1933
07:28:16.759 --> 07:28:27.400
Your mind and your brain with these positive chemicals spread

1934
07:28:27.759 --> 07:28:37.439
throughout your body, relaxing you so quickly, relaxing.

1935
07:28:36.880 --> 07:28:39.400
Your whole body and mind.

1936
07:28:41.959 --> 07:28:50.240
So very, very easily just by counting.

1937
07:28:51.319 --> 07:29:02.040
From ten down to one. So we're going to do now,

1938
07:29:02.880 --> 07:29:06.799
I'm going to count from ten down to one. I'd

1939
07:29:07.000 --> 07:29:11.319
like you to repeat the number after me. So when

1940
07:29:11.360 --> 07:29:19.959
I say ten, you can just repeat to yourself ten.

1941
07:29:25.560 --> 07:29:34.919
Just notice, be aware of how you feel in your

1942
07:29:35.080 --> 07:29:44.599
mind and your body, and when I say nine, you

1943
07:29:44.680 --> 07:29:47.759
can repeat to yourself.

1944
07:29:50.200 --> 07:29:50.439
Nine.

1945
07:29:54.439 --> 07:29:55.040
We gain.

1946
07:29:56.880 --> 07:30:06.159
Noticing the increase in comfort and calmness in your mind

1947
07:30:07.479 --> 07:30:16.479
and in your body. The same want to say eight

1948
07:30:19.479 --> 07:30:31.080
when I say seven, six, I want to say five, four,

1949
07:30:35.040 --> 07:30:41.159
when I say three, two.

1950
07:30:45.319 --> 07:30:51.560
And lastly when I say one, you can repeat that number.

1951
07:30:59.040 --> 07:31:03.159
And of course, when you do this on your own.

1952
07:31:04.520 --> 07:31:09.479
Without listening to me, you can say the numbers or

1953
07:31:09.560 --> 07:31:19.799
whatever speed that you feel is necessary for you, so

1954
07:31:20.000 --> 07:31:20.959
you can adapt.

1955
07:31:23.279 --> 07:31:26.759
So if you feel you want to say the numbers

1956
07:31:27.080 --> 07:31:33.880
ten down to one faster than I do, then you

1957
07:31:34.000 --> 07:31:37.759
go ahead and do that. Or if you feel when

1958
07:31:37.799 --> 07:31:40.479
you do it yourself that you'd like to.

1959
07:31:40.680 --> 07:31:41.840
Have more.

1960
07:31:43.400 --> 07:31:49.959
More space between the numbers, maybe take a lot longer

1961
07:31:51.240 --> 07:31:57.080
to get from ten all the way down to one,

1962
07:32:01.319 --> 07:32:14.639
that's your choice also to do. So I'm gonna count.

1963
07:32:14.400 --> 07:32:22.799
From ten down to one, and when I get to one,

1964
07:32:24.119 --> 07:32:30.080
that will be the end of this recording, unless, of course,

1965
07:32:30.159 --> 07:32:34.799
you're listening with music and the music will continue.

1966
07:32:42.000 --> 07:32:55.240
Ten nine.

1967
07:33:19.959 --> 07:36:07.240
Fi us.

1968
07:37:13.840 --> 07:37:55.080
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

1969
07:37:59.200 --> 07:38:05.119
Eleven, ten.

1970
07:38:09.599 --> 07:38:39.720
Nine eight, seven, six, five, four, three.

1971
07:38:44.520 --> 07:38:51.439
Two one.

1972
07:38:59.759 --> 07:39:05.439
Now open your eyes, noticing.

1973
07:39:07.200 --> 07:39:12.200
How you physically feel having counted down from twenty to one,

1974
07:39:15.479 --> 07:39:20.959
allowing stress and tension to leave through your fingertips.

1975
07:39:20.439 --> 07:39:25.080
And your toast. And as you focus on your fingertips,

1976
07:39:26.720 --> 07:39:32.840
maybe they feel a little bit tingling, which is I

1977
07:39:32.880 --> 07:39:37.959
suppose quite understanding considering the tension has been exiting your

1978
07:39:38.000 --> 07:39:46.959
body through your fingertips. So now I'm going to count

1979
07:39:47.000 --> 07:39:49.799
from twenty down to one again. This time.

1980
07:39:53.959 --> 07:40:00.599
You're to feel relief of tension and stress, anynxiety that

1981
07:40:00.680 --> 07:40:13.200
you may have leaving through your stomach, just leaving through

1982
07:40:13.240 --> 07:40:19.200
your stomach, almost as if it's just releasing the whole

1983
07:40:19.279 --> 07:40:24.680
of your stomach, your navel to just above your chest

1984
07:40:24.919 --> 07:40:28.759
or below your chest, rather so surrounding your belly by

1985
07:40:28.799 --> 07:40:30.360
an area, the whole area.

1986
07:40:32.479 --> 07:40:36.720
You can feel the tension of your body where there's

1987
07:40:36.799 --> 07:40:39.479
left just releasing.

1988
07:40:40.040 --> 07:40:43.360
From that area, and you may notice that your stomach

1989
07:40:43.400 --> 07:40:50.720
will become very relaxed as I countdown from twenty down

1990
07:40:50.759 --> 07:42:01.439
to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven.

1991
07:42:04.319 --> 07:42:22.319
Six, five, four three two.

1992
07:42:27.560 --> 07:42:27.599
What.

1993
07:42:32.759 --> 07:42:35.360
You can open your eyes again if you choose, or

1994
07:42:35.400 --> 07:42:38.159
you can just keep them closed because.

1995
07:42:37.880 --> 07:42:44.720
It feels relaxing. Just notice saying your stomach feels I

1996
07:42:44.840 --> 07:42:46.400
notice as your focus.

1997
07:42:46.680 --> 07:42:51.840
Just do a little scan of your body. So notice

1998
07:42:51.840 --> 07:43:02.479
saying your body feels focusing upper body, back, chest, stomach.

1999
07:43:02.319 --> 07:43:13.680
Lax arms, hands, feet, Just noticing, and you know, you

2000
07:43:13.840 --> 07:43:19.200
may start to feel more of a sense of tiredness,

2001
07:43:20.520 --> 07:43:25.080
which may be the reason you're listening to this recording,

2002
07:43:25.319 --> 07:43:27.360
because you would.

2003
07:43:27.400 --> 07:43:27.759
Like to.

2004
07:43:29.360 --> 07:43:35.240
Let go completely of everything and drift.

2005
07:43:36.439 --> 07:43:43.880
Off into a nice, natural, calm, relaxing sleep.

2006
07:43:51.439 --> 07:44:01.599
So now we're focus on your forehead, and if you choose,

2007
07:44:01.680 --> 07:44:04.919
you can incorporate your eyes in this focus as well.

2008
07:44:06.759 --> 07:44:12.200
Your forehead and your eyes, it's that whole area basically

2009
07:44:13.159 --> 07:44:16.080
almost as if you were wearing a mask, you know,

2010
07:44:16.319 --> 07:44:24.360
like a a batman mask or something, or I'm trying to.

2011
07:44:25.159 --> 07:44:27.240
Sorrow or something, you know, the kind of mask that

2012
07:44:27.360 --> 07:44:30.159
covers your eyes but also covers quite a lot of

2013
07:44:30.200 --> 07:44:37.400
the forehead. Focusing on that area because that's the area

2014
07:44:37.479 --> 07:44:41.720
that We're now going to release tension, stress from your

2015
07:44:41.840 --> 07:44:47.759
mind or your brain, from your mind, and any tension

2016
07:44:47.880 --> 07:44:51.880
that you may have remain your face, in your neck

2017
07:44:52.360 --> 07:44:58.159
and your jaw, your eyes, your forehead, or your scalp.

2018
07:45:00.159 --> 07:45:05.560
See any tension within your head area, including your mind

2019
07:45:06.319 --> 07:45:07.319
and your brain.

2020
07:45:10.959 --> 07:45:15.520
That's going to be released through your fullhead in your eyes.

2021
07:45:19.479 --> 07:45:23.240
As I count down again from twenty down to one

2022
07:45:25.720 --> 07:45:29.240
now twenty.

2023
07:45:32.680 --> 07:46:42.240
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six.

2024
07:46:46.080 --> 07:46:46.639
Five.

2025
07:46:51.959 --> 07:46:56.639
Four three.

2026
07:47:02.080 --> 07:47:02.319
Yeah.

2027
07:47:06.159 --> 07:47:22.319
What noticing as you scared your face with jaw, your

2028
07:47:22.439 --> 07:47:31.000
eyes with cheap bones, your ears, your forehead, your scalp,

2029
07:47:32.639 --> 07:47:36.919
your neck, back of your neck, front of your neck,

2030
07:47:37.880 --> 07:47:48.599
the side of your neck, and the throat, Noticing being

2031
07:47:48.639 --> 07:47:53.880
aware of the comfort increased in.

2032
07:47:56.799 --> 07:48:03.159
Relaxation, not ju just in your head and neck and mind,

2033
07:48:04.200 --> 07:48:06.159
also the rest of your body.

2034
07:48:11.439 --> 07:48:18.560
Just notice how loose and calm you fel and how easily.

2035
07:48:20.279 --> 07:48:21.799
It is to just let go.

2036
07:48:24.639 --> 07:48:40.360
Completely, let go completely, how easily.

2037
07:48:48.159 --> 07:48:51.119
So what I'm going to do now is I want

2038
07:48:51.240 --> 07:48:58.959
to focus on the top of your head, and we're

2039
07:48:59.000 --> 07:49:03.279
going to allow every last.

2040
07:49:04.759 --> 07:49:10.840
Piece of tension or stress the mind be lingering or

2041
07:49:11.040 --> 07:49:15.680
hiding in your body or mind or head.

2042
07:49:17.000 --> 07:49:17.400
To just.

2043
07:49:19.119 --> 07:49:26.040
Be sucked out on the top of your head, released.

2044
07:49:29.279 --> 07:49:29.880
Into the air.

2045
07:49:31.319 --> 07:49:33.880
Was sucked down into the clouds.

2046
07:49:36.080 --> 07:49:41.799
Mage a big cloud above your head, almost like a whirlpool.

2047
07:49:42.680 --> 07:49:45.400
This is gonna suck that tension.

2048
07:49:46.599 --> 07:49:48.000
Out the top of your head.

2049
07:49:50.639 --> 07:49:57.720
Just take away good your focus.

2050
07:49:58.680 --> 07:50:02.599
Imagine an opening at the top of your head with

2051
07:50:02.799 --> 07:50:08.639
a tension and stress and any remaining issues, maybe worries

2052
07:50:08.720 --> 07:50:10.040
of concerns that.

2053
07:50:10.159 --> 07:50:13.919
Are no use to you. Now you can all be

2054
07:50:14.240 --> 07:50:16.240
sucked down at the top of your head.

2055
07:50:17.759 --> 07:50:23.720
And taken away. As I count down again, I'm twenty

2056
07:50:24.119 --> 07:51:11.200
down to one now, twenty nineteen, eighteen, seventeen, sixteen, fifty four, day,

2057
07:51:17.080 --> 07:52:07.119
thirty two, twelve, even, ten, nine, eight, seven, six, five,

2058
07:52:12.599 --> 07:52:22.200
four three two.

2059
07:52:27.200 --> 07:52:38.119
Wha pre.

2060
07:52:43.200 --> 07:52:56.680
Noticing how you feel, how relaxed and calm you physically

2061
07:52:57.680 --> 07:52:58.880
and mentally.

2062
07:52:58.680 --> 07:53:14.799
Feel right now, how peaceful your mind feels. It feels

2063
07:53:15.040 --> 07:53:20.040
so nice to just let go, to give yourself some

2064
07:53:20.319 --> 07:53:33.919
space to breathe easily, to think calmly, just to take

2065
07:53:34.000 --> 07:53:41.680
a break from all that pointless worry concerns about things

2066
07:53:41.919 --> 07:53:44.720
that you don't need to think about.

2067
07:53:47.599 --> 07:53:54.919
Right now, Because this is your time to let go.

2068
07:53:56.279 --> 07:53:59.119
This is your space to enjoy.

2069
07:54:00.360 --> 07:54:09.599
Feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2070
07:54:12.759 --> 07:54:21.639
You can feel so good, so nice to just not

2071
07:54:22.000 --> 07:54:29.080
have to do anything to be able to really.

2072
07:54:30.680 --> 07:54:40.439
Enjoy that serenity that comes with letting go completely, that

2073
07:54:40.720 --> 07:54:42.759
peacefulness that comes with.

2074
07:54:49.479 --> 07:54:50.840
Being in this.

2075
07:54:52.639 --> 07:55:02.720
Peaceful space. And you can keep this sense of calmness

2076
07:55:03.560 --> 07:55:14.680
for as long as you choose. If you choose to

2077
07:55:14.919 --> 07:55:22.159
drift off into a deep, healing, natural sleep, then you

2078
07:55:22.240 --> 07:55:33.759
can do that. It's completely up to you. And you

2079
07:55:33.880 --> 07:55:38.479
can keep this feeling of calmness physically and in your

2080
07:55:38.560 --> 07:55:46.599
mind for so long as you choose to feel completely relaxed,

2081
07:55:52.319 --> 07:55:55.000
completely relaxed.

2082
07:55:58.240 --> 07:56:03.880
And I'd like you to make up your mind that

2083
07:56:03.919 --> 07:56:14.919
you're going to relax, and I want to explore that

2084
07:56:15.119 --> 07:56:18.279
with you. What it feels like when you actually.

2085
07:56:19.639 --> 07:56:26.880
Decide that you're going to relax, not forcing yourself, but

2086
07:56:27.040 --> 07:56:28.639
giving yourself that.

2087
07:56:31.439 --> 07:56:33.599
I guess it is a command, really, isn't it. When

2088
07:56:33.639 --> 07:56:41.119
you're telling yourself relax in a gentle but firm way

2089
07:56:41.959 --> 07:56:48.159
that only you can really tell yourself in that way.

2090
07:56:49.040 --> 07:56:50.840
You can't really have someone else saying to you. And

2091
07:56:50.880 --> 07:56:56.959
now it relax, relax, you know, and it needs to

2092
07:56:57.000 --> 07:57:00.319
be gentle. But you can't someone else can't really have

2093
07:57:00.639 --> 07:57:09.919
the same the same kind of influence or power that you.

2094
07:57:10.680 --> 07:57:23.599
Have over your own physicality, over how you feel, because

2095
07:57:23.639 --> 07:57:30.639
when you say it to yourself it means more. It's personal,

2096
07:57:30.959 --> 07:57:36.599
and your brain and your unconscious mind and your body

2097
07:57:37.360 --> 07:57:43.560
listens to what you say. So for example, we'll test

2098
07:57:43.599 --> 07:57:46.200
it out and do a little test, a few little

2099
07:57:46.279 --> 07:57:50.360
tests along the way, and you can get more of an.

2100
07:57:50.360 --> 07:57:56.959
Idea of the force, a positive force that you can

2101
07:57:57.119 --> 07:58:04.639
have in create a sense of comfort and relaxation in

2102
07:58:04.720 --> 07:58:05.520
your body and.

2103
07:58:05.639 --> 07:58:15.200
Your mind quite quickly just by you telling yourself to relax.

2104
07:58:19.840 --> 07:58:23.479
So I'm going to start by it's focus on your hands.

2105
07:58:27.119 --> 07:58:29.279
So focus on your hands and just tell your hands

2106
07:58:29.680 --> 07:58:35.639
to relax. I just say relax. As you focus on

2107
07:58:35.720 --> 07:58:42.680
your hands, you could say my hands are relaxed, or

2108
07:58:42.720 --> 07:58:46.840
I want my hands to relax. I think if you

2109
07:58:46.959 --> 07:58:53.759
actually do it directly by focusing and imagining that your

2110
07:58:53.919 --> 07:58:57.720
hands can hear what you're saying. You know they've got

2111
07:58:57.799 --> 07:58:59.959
little ears, which is a little weird.

2112
07:59:02.639 --> 07:59:13.639
So talking to your hands and just say relax. Medicine

2113
07:59:19.680 --> 07:59:34.799
how your hands start to relax. Now, focus on your

2114
07:59:34.880 --> 07:59:38.919
eyes and tell your eyes to relax. You just say

2115
07:59:38.959 --> 07:59:45.240
in the same word relax and find the right tone

2116
07:59:45.799 --> 07:59:46.159
for you.

2117
07:59:48.720 --> 07:59:53.119
You know, I might say relax, but you you might

2118
07:59:53.240 --> 07:59:58.919
say relax or relax.

2119
07:59:59.439 --> 07:59:59.599
You know.

2120
07:59:59.840 --> 08:00:04.840
You you might say it differently to yourself, and that's

2121
08:00:04.959 --> 08:00:10.639
important for you to gauge what feels the right for you.

2122
08:00:12.520 --> 08:00:13.560
To just tell your.

2123
08:00:13.560 --> 08:00:19.159
Eyes to relax whilst focusing on your eyes, your eyelids,

2124
08:00:19.319 --> 08:00:20.599
the muscles around your.

2125
08:00:20.560 --> 08:00:58.599
Eyes, your eyebrows, and just tell your eyes directly relax now. Now,

2126
08:00:58.639 --> 08:01:09.000
I just did that myself, and sometimes you may feel

2127
08:01:09.119 --> 08:01:11.080
that you need a bit more time.

2128
08:01:13.000 --> 08:01:16.360
For the different parts to relax, you know, because I

2129
08:01:16.479 --> 08:01:21.400
started talking again and maybe that part hasn't relaxed fully.

2130
08:01:22.360 --> 08:01:24.520
But what happened is that it would just continue to

2131
08:01:24.639 --> 08:01:29.360
relax even though I'm talking. And that's happening with my eyes.

2132
08:01:32.319 --> 08:01:36.919
Something else I noticed is when I started focusing on

2133
08:01:37.000 --> 08:01:40.400
my eyes, that actually almost became.

2134
08:01:40.080 --> 08:01:42.279
They got worse before they got better in a way.

2135
08:01:42.959 --> 08:01:46.040
So I felt a degree of tension growing in my

2136
08:01:46.200 --> 08:01:52.119
eyes and then disappearing. So I think what that was

2137
08:01:52.240 --> 08:01:57.400
really was just me becoming more aware of the tension

2138
08:01:58.520 --> 08:02:02.799
that was already there that I wasn't. I wasn't focused

2139
08:02:02.840 --> 08:02:07.919
on it before, so I wasn't really acknowledging it or

2140
08:02:10.279 --> 08:02:24.919
really conscious to those feelings. Yeah, my eyes is still

2141
08:02:25.040 --> 08:02:31.680
continuing to relax, as well as my hands. Actually, my

2142
08:02:31.840 --> 08:02:38.040
hands have got a certain kind of energy, like not buzzing,

2143
08:02:38.240 --> 08:02:43.119
but I can kind of feel a degree of energy

2144
08:02:43.200 --> 08:02:49.400
in my hands. Maybe that's where the tension is being released.

2145
08:02:51.279 --> 08:03:01.119
Maybe that's causing that. The next part, I think we

2146
08:03:01.159 --> 08:03:03.759
should focus on the back of the neck. That's a

2147
08:03:03.840 --> 08:03:08.759
part was quite often well for me, holds tension. I

2148
08:03:08.799 --> 08:03:11.520
don't know about it for yourself, but I think it's

2149
08:03:11.639 --> 08:03:16.360
quite a standard place where tension is sometimes held.

2150
08:03:17.919 --> 08:03:23.040
So, and I'm doing exactly what you're doing as you

2151
08:03:23.159 --> 08:03:26.599
do it as well, So I'm telling my body parts

2152
08:03:26.840 --> 08:03:27.880
to relax as well.

2153
08:03:28.639 --> 08:03:30.959
So if you tell your neck the back of your neck,

2154
08:03:31.479 --> 08:03:33.680
focus on the back of your neck and just say

2155
08:03:36.560 --> 08:03:41.080
relax in your own words, in your own tone, in

2156
08:03:41.200 --> 08:03:44.000
your own voice. You can say out loud, or you

2157
08:03:44.080 --> 08:03:49.000
can just say it to yourself internally, but you're focusing,

2158
08:03:49.400 --> 08:03:53.279
and you're saying it literally to the back of your neck,

2159
08:03:54.119 --> 08:03:54.639
as if.

2160
08:03:54.520 --> 08:03:58.159
The back of your neck can actually hear what you're saying,

2161
08:04:01.560 --> 08:04:05.240
So do that now, just say relax to back of

2162
08:04:05.279 --> 08:04:07.680
your neck and I'll do the same.

2163
08:04:46.479 --> 08:04:50.000
Now, what I noticed, and you may have had similar

2164
08:04:50.080 --> 08:04:54.560
thing is, even though I was focusing on the back

2165
08:04:54.599 --> 08:05:05.520
of my neck, other parts started to I don't know,

2166
08:05:05.880 --> 08:05:09.279
showed themselves to me or maybe because they want to

2167
08:05:09.319 --> 08:05:13.200
be relaxed as well. But I started noticing the feelings

2168
08:05:13.240 --> 08:05:16.520
in my shoulders, at tension in my shoulders and in

2169
08:05:16.599 --> 08:05:23.880
my upper back. Whether that was because my back of

2170
08:05:23.959 --> 08:05:29.279
my neck was saying, well, I'm pretty much okay, it's

2171
08:05:29.599 --> 08:05:38.639
the other parts that need attention, but my low my

2172
08:05:39.080 --> 08:05:42.680
back of my neck is still relaxing. But I just

2173
08:05:42.799 --> 08:05:49.400
became more aware of other parts that needed attention. Now,

2174
08:05:49.479 --> 08:05:54.400
this might happen and it's not. It doesn't mean that

2175
08:05:54.479 --> 08:05:59.000
it's going wrong. It just means you're being notified of

2176
08:06:00.080 --> 08:06:07.759
more places that also want to feel relaxed. So I'm

2177
08:06:07.840 --> 08:06:12.000
going to focus on my upper back. So you can

2178
08:06:12.080 --> 08:06:17.880
do the same, even if you don't have any feelings

2179
08:06:17.959 --> 08:06:22.799
of tension that are obvious in your upper back. If

2180
08:06:22.840 --> 08:06:27.680
you just focus on your back and the whole area

2181
08:06:27.840 --> 08:06:30.000
from the shoulder blades down.

2182
08:06:31.560 --> 08:06:33.520
To the middle of your back and your.

2183
08:06:33.560 --> 08:06:43.319
Spine, and with me, it's more the shoulder blades more. Yeah,

2184
08:06:43.439 --> 08:06:48.560
that's the parts that are really sort of given me.

2185
08:06:50.279 --> 08:06:50.919
The nod.

2186
08:06:52.520 --> 08:06:54.959
That it needs relaxing. The sounds going to ask that

2187
08:06:55.119 --> 08:06:58.439
wad to relax, and you can do the same now

2188
08:07:09.639 --> 08:07:25.560
relaxed up the back. There's something strange happened there. And

2189
08:07:25.720 --> 08:07:28.159
this often happens.

2190
08:07:28.240 --> 08:07:28.919
I've been doing this.

2191
08:07:29.080 --> 08:07:37.840
For sixteen years or something, and often I'm I'm surprised,

2192
08:07:38.720 --> 08:07:44.040
but amazed really that there can be a feeling.

2193
08:07:45.479 --> 08:07:48.319
So when I was focusing on the back of my neck,

2194
08:07:49.159 --> 08:07:53.319
my other back was starting to feel quite stressed and

2195
08:07:54.080 --> 08:07:55.319
in need of attention.

2196
08:07:57.799 --> 08:08:00.840
As soon as I started talking to you about my

2197
08:08:01.000 --> 08:08:05.919
upper back and talking about, you know, getting ready to

2198
08:08:06.240 --> 08:08:11.000
ask the upper back to relax, why the back already

2199
08:08:11.119 --> 08:08:16.840
started to relax. It's almost as if it doesn't need

2200
08:08:17.040 --> 08:08:18.439
to hear the words.

2201
08:08:19.000 --> 08:08:36.959
Just needs intention, just needs to be noticed. That is

2202
08:08:37.119 --> 08:08:44.479
something that often happens in this type of situation, is

2203
08:08:44.680 --> 08:08:49.840
when you start to relax a couple of parts of

2204
08:08:49.919 --> 08:08:55.159
your body, as we've done with our hands, our eyes

2205
08:08:55.319 --> 08:09:04.639
and eyelids, and now that in the neck, top of

2206
08:09:04.680 --> 08:09:10.200
the back, upper back, the rest of the body seems

2207
08:09:10.279 --> 08:09:17.880
to just take notice and decide in its own way

2208
08:09:19.159 --> 08:09:26.200
to start relaxing. Other parts of your body start to

2209
08:09:26.439 --> 08:09:35.400
just become looser. I suppose it's kind of like a

2210
08:09:35.479 --> 08:09:39.680
bit of an avalanche, you know, the little ball starts

2211
08:09:39.799 --> 08:09:43.040
rolling before you know it. The whole of your body

2212
08:09:43.200 --> 08:09:55.360
is completely relaxed and can't And if you focus on

2213
08:09:55.439 --> 08:10:06.400
your face, you focus on your eyes, your eyelids.

2214
08:10:06.840 --> 08:10:10.400
Your eyebrows, and the muscles.

2215
08:10:10.279 --> 08:10:19.680
Around your eyes. Maybe you start to notice that your

2216
08:10:19.759 --> 08:10:25.040
forehead is more relaxed than it was. Maybe your face

2217
08:10:25.200 --> 08:10:30.759
is more relaxed. I would say my entire face is

2218
08:10:32.000 --> 08:10:45.400
a lot more relaxed than it was. So we're going

2219
08:10:45.479 --> 08:10:51.799
to focus now on your shoulders again, just like before.

2220
08:10:53.200 --> 08:10:56.560
Just tell your shoulders and you can do them in

2221
08:10:56.680 --> 08:10:59.439
the digity. You can do the right shoulder and left shoulder.

2222
08:11:00.959 --> 08:11:04.959
I just didally do both at the same time. And

2223
08:11:05.200 --> 08:11:08.439
just tell your shoulders as you focus on them in

2224
08:11:08.520 --> 08:11:14.360
your mind, focus on the how they feel. Maybe you

2225
08:11:14.520 --> 08:11:21.119
can see them in your mind's eye. Just tell your

2226
08:11:21.200 --> 08:11:26.639
shoulders to relax.

2227
08:12:03.759 --> 08:12:20.040
As nice as they relax. But do you notice, especially

2228
08:12:20.119 --> 08:12:26.919
with my back, is the connection between the different parts.

2229
08:12:28.080 --> 08:12:30.479
The back, the shoulders the neck.

2230
08:12:36.000 --> 08:12:40.439
Being all connected and being such a large part of

2231
08:12:40.520 --> 08:12:46.400
your body, it's so it's hard to separate them from

2232
08:12:46.439 --> 08:12:46.799
each other.

2233
08:12:52.520 --> 08:12:55.119
My lower back is starting to relax on its own.

2234
08:13:01.319 --> 08:13:02.439
Maybe I'm going too.

2235
08:13:02.479 --> 08:13:08.439
Slow and that could be an issue because we all

2236
08:13:08.520 --> 08:13:14.880
go at different speeds. And the idea of the beginning

2237
08:13:15.000 --> 08:13:17.319
of this recording was for you to be able to

2238
08:13:17.560 --> 08:13:33.919
just say to yourself, relax without focusing on any particular

2239
08:13:34.119 --> 08:13:39.919
part of your body. Because when you know that, telling

2240
08:13:40.000 --> 08:13:52.599
your hands to relax and your hand relax, you tell your.

2241
08:13:53.279 --> 08:14:01.639
Eyelids, your eyes and muscles around your eyes, your eyebrows

2242
08:14:02.680 --> 08:14:03.840
to relax.

2243
08:14:07.119 --> 08:14:16.119
And they relax. You tell the back of your neck

2244
08:14:19.479 --> 08:14:42.959
to relax and relaxes. You tell your upper back to relax,

2245
08:14:52.720 --> 08:14:54.000
and the relaxes.

2246
08:14:59.319 --> 08:14:59.840
M hm.

2247
08:15:01.720 --> 08:15:40.880
You tell your shoulders to relax and they relaxed. You

2248
08:15:41.040 --> 08:15:45.759
told your hands to relax, they relaxed, and they continued

2249
08:15:47.560 --> 08:15:59.080
to relax. And you told your eyelids, the muscles around

2250
08:15:59.119 --> 08:16:10.319
your eyes, your eyebrows to relax, they relaxed and continued

2251
08:16:11.919 --> 08:16:20.680
to relax. When you told the back of your neck,

2252
08:16:22.040 --> 08:16:27.840
focused on the back of your neck and told it

2253
08:16:27.959 --> 08:16:47.520
to relax, the relaxed and continued to relax. When you

2254
08:16:47.680 --> 08:16:57.799
told your ulpa back to relax, be relaxed and continued

2255
08:17:00.319 --> 08:17:14.080
to reax. As with your shoulders, you told your shoulders

2256
08:17:14.200 --> 08:17:27.520
to relax, and your shoulders relaxed and continued to relax.

2257
08:17:33.200 --> 08:17:38.119
And it's not just that, it's.

2258
08:17:40.840 --> 08:17:45.240
That the rest of your body has also been listening,

2259
08:17:46.919 --> 08:17:53.000
and their relaxation has been spreading. So from your eyes,

2260
08:17:53.360 --> 08:18:00.279
the relaxations spread to your forehead, around your face face,

2261
08:18:00.520 --> 08:18:14.080
into your skin, into your jaw, into the runs, the

2262
08:18:14.319 --> 08:18:19.560
side of your leck, all way down your chest and stomach.

2263
08:18:26.240 --> 08:18:33.360
Your relaxed hands and shoulders meet up through your arms,

2264
08:18:34.080 --> 08:18:46.040
relaxing your forearms, your upper arms, elbows, your wrists, let's

2265
08:18:46.159 --> 08:19:02.680
you in a lower bang your hips, butter spraying, or

2266
08:19:02.919 --> 08:19:11.959
just start to relax and continue in comfort, spreading through

2267
08:19:12.000 --> 08:19:21.159
your legs all the way down to your ankles.

2268
08:19:25.720 --> 08:19:29.799
The tops of your feet, the sight of your feet,

2269
08:19:31.599 --> 08:19:42.520
and the bottoms of your feet, relaxing into your toes,

2270
08:19:46.319 --> 08:19:48.840
each toe relaxing.

2271
08:19:52.360 --> 08:19:56.360
Calm is.

2272
08:20:08.680 --> 08:20:19.919
And as your body relaxes more, your mind becomes slower

2273
08:20:25.400 --> 08:20:26.959
but peaceful.

2274
08:20:34.119 --> 08:20:42.080
To the point where if you choose to fall asleep,

2275
08:20:47.400 --> 08:20:58.880
you can easy do that easy drift the.

2276
08:20:58.959 --> 08:21:10.360
Way because there's nothing going on in your mind. Your

2277
08:21:10.479 --> 08:21:23.279
brain is peaceful, your body continues.

2278
08:21:26.400 --> 08:21:27.040
To rise.

2279
08:21:50.840 --> 08:21:56.919
And with that connection between your body relaxing, the word

2280
08:21:58.240 --> 08:22:10.680
do you say to yourself relax means that you don't

2281
08:22:10.919 --> 08:22:15.040
need to focus on just one part.

2282
08:22:16.840 --> 08:22:28.959
You can just focus on your entire body saying the

2283
08:22:29.159 --> 08:22:35.159
powerful word relax.

2284
08:22:44.919 --> 08:22:45.560
And there's.

2285
08:22:47.520 --> 08:23:06.680
Those familiar sensations of comfort spreading throughout your body, saying

2286
08:23:07.319 --> 08:23:26.720
calmon and heathing every part to your body, heathing, m h, relaxed.

2287
08:23:41.360 --> 08:23:44.799
So all we need to do from now on is

2288
08:23:45.000 --> 08:23:48.000
just tell your something.

2289
08:23:51.520 --> 08:24:07.880
Relax, completely comfortable.

2290
08:24:21.119 --> 08:25:10.880
So starting now with number twenty nineteen eighteen seventeen sixty

2291
08:25:27.759 --> 08:25:51.200
fifty four.

2292
08:26:21.599 --> 08:26:56.919
Eight too well.

2293
08:28:10.479 --> 08:31:10.279
U USUI.

2294
08:31:22.119 --> 08:33:34.479
Eights US.

2295
08:33:37.560 --> 08:35:03.240
If you wi the most.

2296
08:35:10.439 --> 08:37:54.799
US USA.

2297
08:37:35.959 --> 08:38:15.880
US one.

2298
08:38:22.240 --> 08:38:38.919
So counted down from ten to one ten nine eight

2299
08:38:41.759 --> 08:38:58.840
seven six five four three two one.

2300
08:39:05.840 --> 08:39:08.720
And maybe that was a bit too quick in order

2301
08:39:08.799 --> 08:39:12.720
to relax. Maybe it's a bit too fast for you

2302
08:39:13.040 --> 08:39:22.759
to notice the calming of your body, maybe even a

2303
08:39:22.799 --> 08:39:24.200
little bit of pressure there.

2304
08:39:24.240 --> 08:39:27.520
Like you'll count it down from ten to one. What

2305
08:39:27.599 --> 08:39:30.880
do you expect me to do? Man? Expect me to

2306
08:39:30.919 --> 08:39:35.119
stick go with floppy just because you're counting down.

2307
08:39:39.240 --> 08:39:39.439
Too.

2308
08:39:40.479 --> 08:39:43.759
If you try it again, but this time I'll go

2309
08:39:43.919 --> 08:39:51.279
this slower this time, and you focus on the whole

2310
08:39:51.400 --> 08:39:57.639
of your body before we focus on your legs. Just

2311
08:39:57.880 --> 08:40:01.200
notice your body does.

2312
08:40:02.759 --> 08:40:15.919
Start to feel more relaxed with every number that I

2313
08:40:16.080 --> 08:41:14.880
count down ten nine, eight, seven, six, five, four, three.

2314
08:41:28.080 --> 08:41:28.479
Two.

2315
08:41:49.200 --> 08:42:06.360
One, And just notice how how you feel, generally, how

2316
08:42:06.400 --> 08:42:07.279
your body feels.

2317
08:42:13.919 --> 08:42:22.200
It's not necessarily even about counting down from ten to one.

2318
08:42:25.200 --> 08:42:32.799
It's that space that you have, that body space between

2319
08:42:38.360 --> 08:42:53.759
being active physically or mentally, just sitting or lying down,

2320
08:42:54.439 --> 08:42:59.119
just being there, not doing anything, not saying anything, not

2321
08:43:00.119 --> 08:43:06.319
needing to think about anything. So it opens up a space,

2322
08:43:07.319 --> 08:43:16.439
you know, a bit of a space, the gap. And

2323
08:43:16.560 --> 08:43:19.959
the more I came down from the tent to one,

2324
08:43:21.119 --> 08:43:29.200
the bigger that gap becomes. So there's that gap of calmness,

2325
08:43:30.639 --> 08:43:45.400
of comfort and relaxation. It's a nice feeling, yeah, and

2326
08:43:45.560 --> 08:43:55.520
it moves those stresses or discomforts physically or emotionally, moves.

2327
08:43:57.400 --> 08:44:05.520
Away. Allows you.

2328
08:44:08.200 --> 08:44:08.759
To just.

2329
08:44:11.720 --> 08:44:18.439
Slow down, someone to count again from ten down to one,

2330
08:44:18.880 --> 08:44:28.479
and notice that gap widening, the gap, And as it.

2331
08:44:28.560 --> 08:44:35.080
Widens, it's almost like the stress and attention falls into

2332
08:44:35.159 --> 08:44:35.759
the gap.

2333
08:44:49.000 --> 08:45:00.959
And gives you that distance that space now ten.

2334
08:45:05.360 --> 08:45:56.680
Nine, eight, seven, six, five, four.

2335
08:46:14.720 --> 08:46:31.759
Three two.

2336
08:46:50.040 --> 08:46:50.279
One.

2337
08:47:01.840 --> 08:47:06.240
And how does your body feel.

2338
08:47:08.159 --> 08:47:08.360
Now?

2339
08:47:21.080 --> 08:47:33.040
Can you notice that? Do you feeling calmer? Do you

2340
08:47:33.279 --> 08:47:37.360
feeling more relaxed.

2341
08:47:59.759 --> 08:48:20.319
That's now, focus on your legs, just your legs. We're

2342
08:48:20.439 --> 08:48:40.279
just gonna start with focusing on your thighs. Of course,

2343
08:48:40.400 --> 08:48:45.319
it's not the most exciting thing to be doing, because

2344
08:48:48.759 --> 08:48:51.599
I'm sure like most of your body is not not

2345
08:48:51.759 --> 08:49:04.119
going on right now. Just focusing on the whole of

2346
08:49:04.200 --> 08:49:10.639
your thighs, the tops of your thighs, the sides of

2347
08:49:10.720 --> 08:49:17.599
your thighs, the bottoms of your thighs, your outer thighs,

2348
08:49:17.720 --> 08:49:22.599
and your inner thighs, basically the whole of your thigh

2349
08:49:22.720 --> 08:49:23.720
that leads.

2350
08:49:24.400 --> 08:49:32.040
Into your hip and it goes down to your.

2351
08:49:33.959 --> 08:49:34.599
Knee joint.

2352
08:49:39.799 --> 08:49:47.040
Now, this is a big area. It's a very heavy area.

2353
08:49:47.520 --> 08:49:53.880
It's very strong, probably the strongest muscles in your body.

2354
08:49:54.240 --> 08:50:06.159
Or in your thighs. But I don't think we.

2355
08:50:07.959 --> 08:50:20.520
Perhaps will give enough attention to our thighs. Perhaps we

2356
08:50:20.639 --> 08:50:27.520
don't acknowledge how important our thighs are.

2357
08:50:30.479 --> 08:50:47.240
To our lives, how much they actually do for us

2358
08:50:51.159 --> 08:51:01.200
all through our lives. And it may seem to sound

2359
08:51:01.279 --> 08:51:06.919
really weird, but I think that all of our body parts,

2360
08:51:09.840 --> 08:51:18.080
especially our thighs, need some TLC, a bit of love shown,

2361
08:51:19.080 --> 08:51:19.520
a bit of.

2362
08:51:26.080 --> 08:51:38.680
Acknowledgement, thank you, gratitude for what our thighs do for us.

2363
08:51:45.240 --> 08:51:48.040
And I know this may sound a bit strange.

2364
08:51:50.639 --> 08:51:53.720
Maybe you think, why am I short? How should be

2365
08:51:53.759 --> 08:51:58.560
out in the garden hugging a tree or something. Wow,

2366
08:52:02.680 --> 08:52:04.479
it's hard to set a microphone up.

2367
08:52:04.439 --> 08:52:04.959
On a tree.

2368
08:52:06.000 --> 08:52:08.240
That's why I'm doing this indoors. Otherwise I would be

2369
08:52:08.279 --> 08:52:12.040
outside hugging a tree. Now I can't see the television

2370
08:52:12.080 --> 08:52:20.680
from the tree. If you move down to your knees

2371
08:52:22.560 --> 08:52:30.680
gain such an important part. And I think we don't.

2372
08:52:30.599 --> 08:52:39.119
Necessarily I'll speak for myself here. I don't necessarily appreciate.

2373
08:52:40.240 --> 08:52:45.319
All that my knees do for me until I have

2374
08:52:45.439 --> 08:52:48.919
a problem with my knee. It's occasionally if I there,

2375
08:52:50.400 --> 08:52:54.360
maybe i'll pash it, or it's aching for some reason.

2376
08:52:56.119 --> 08:53:02.279
It's then that I realize how much it does. You know,

2377
08:53:02.400 --> 08:53:08.319
the benefit of being able to use my legs without

2378
08:53:10.119 --> 08:53:12.919
any kind of physical discomfort.

2379
08:53:13.840 --> 08:53:15.759
Is a beautiful thing.

2380
08:53:17.119 --> 08:53:24.720
That's possibly not appreciated until it's temporarily removed. You know

2381
08:53:24.880 --> 08:53:34.360
that's comfort, But as you focus on your knees. Regardless

2382
08:53:34.400 --> 08:53:39.959
of how your knees feel, you can have that sense

2383
08:53:40.040 --> 08:53:45.959
of gratitude and love to your needs for all that

2384
08:53:46.080 --> 08:53:58.360
they do for you, and you can still have that

2385
08:53:58.479 --> 08:54:03.400
attention on your eyes. Maybe notice how your thighs feel.

2386
08:54:05.599 --> 08:54:23.520
Maybe you've noticed that they are relaxing more deeply as

2387
08:54:23.599 --> 08:54:28.959
you focus now on the bottoms of your legs, your shins,

2388
08:54:29.880 --> 08:54:36.360
and your calf muscles. The bones between your knees and

2389
08:54:36.479 --> 08:54:44.040
your feet incorporates, and of course your ankles so important.

2390
08:54:49.439 --> 08:54:54.319
Can anyone that's had even like the slightest sprain of

2391
08:54:54.400 --> 08:54:57.000
an ankle knows how.

2392
08:54:58.520 --> 08:55:02.639
How much we take our ankles for granted.

2393
08:55:08.560 --> 08:55:10.560
And it's kind of strange in a way when you

2394
08:55:10.639 --> 08:55:11.000
think that.

2395
08:55:13.560 --> 08:55:16.080
You know, logically, our wrists.

2396
08:55:15.799 --> 08:55:18.680
Are a lot thinner than the rest of our arms,

2397
08:55:19.799 --> 08:55:23.279
which is okay, it doesn't I can't see any problem

2398
08:55:23.319 --> 08:55:28.200
with that, because we're just picking stuff up by our

2399
08:55:28.319 --> 08:55:34.119
ankles so much thinner than the rest of our legs.

2400
08:55:40.560 --> 08:55:44.959
And from a physics perspective or logical even it doesn't

2401
08:55:45.040 --> 08:55:48.599
really make sense that all this weight.

2402
08:55:50.040 --> 08:55:57.000
Would ultimately be resting on your ankles then leading to

2403
08:55:57.080 --> 08:56:10.279
your feet that thin area, thin bone. Yeah, it does,

2404
08:56:10.479 --> 08:56:17.279
so much great work supports us, supports our body for

2405
08:56:17.360 --> 08:56:31.919
a lifetime, helps us to balance, helps you to get

2406
08:56:32.000 --> 08:56:41.439
around and be mobile. And there's the calf muscles. Of course,

2407
08:56:46.560 --> 08:56:49.040
when I was younger, I couldn't see the point in

2408
08:56:49.119 --> 08:56:51.919
calf muscles. Didn't seem to do anything.

2409
08:56:53.479 --> 08:56:57.959
Okay, if I walked around on tiptoes, then my calf

2410
08:56:58.040 --> 08:56:59.119
muscles get some work.

2411
08:57:00.520 --> 08:57:03.080
But of course that's not true. The calf muscles are

2412
08:57:03.119 --> 08:57:13.040
being used whenever we use our legs, and your shins

2413
08:57:16.279 --> 08:57:17.639
there to protect.

2414
08:57:19.159 --> 08:57:27.840
Your lower legs, shaped in a way, almost as a

2415
08:57:27.919 --> 08:57:40.680
protector for the bone, leading of course to your ankles.

2416
08:57:43.560 --> 08:57:50.680
And your feet. We're not going to focus on your feet.

2417
08:57:50.759 --> 08:57:52.319
We're just going to focus on the legs.

2418
08:57:54.279 --> 08:57:58.919
And I realize, and now that I've mentioned your feet,

2419
08:57:59.000 --> 08:58:04.439
you probably focuses on them anyway, So maybe I should focus.

2420
08:58:04.159 --> 08:58:10.000
On your feet a little bit. You can have them

2421
08:58:10.080 --> 08:58:15.599
in your awareness the same as you have your thighs

2422
08:58:15.880 --> 08:58:18.840
in your awareness. Even though we haven't.

2423
08:58:18.599 --> 08:58:24.360
Been focusing on your thighs a few minutes, we've been

2424
08:58:24.439 --> 08:58:38.840
focusing on your ankles, there's still that sensation of comfort

2425
08:58:41.560 --> 08:58:49.200
in your thighs, and this that movement.

2426
08:58:50.400 --> 08:58:51.439
Of energy.

2427
08:58:53.200 --> 08:59:00.240
Because the thighs hold lots of different sensations. Of course,

2428
08:59:00.319 --> 08:59:05.040
there's the muscles, the big straw muscles that we have

2429
08:59:05.279 --> 08:59:18.599
in our thighs. But the skin on the outside of

2430
08:59:18.680 --> 08:59:24.000
the thighs, as in the outside of all of our body,

2431
08:59:24.799 --> 08:59:25.599
can be very.

2432
08:59:26.279 --> 08:59:36.360
Sensitive, sensitive to the touch, sensitive to temperature.

2433
08:59:42.919 --> 08:59:50.439
And inside your thighs the bones, there's the muscle, there's

2434
08:59:50.520 --> 08:59:55.599
the blood, vessels, the arch trees, all this stuff that's

2435
08:59:55.840 --> 09:00:04.680
inside your thighs. I guess sometimes it'd be nice if

2436
09:00:04.680 --> 09:00:10.360
you could actually put your fingers inside your thighs and message.

2437
09:00:12.720 --> 09:00:16.279
So you can message on the outside, of course, but

2438
09:00:16.360 --> 09:00:19.599
to be able to get deep into the muscles, to

2439
09:00:19.680 --> 09:00:24.759
be able to just message inside your thighs, message in

2440
09:00:24.840 --> 09:00:29.919
the bones of your leg, message in.

2441
09:00:32.520 --> 09:00:43.000
All the veins, and just gently healing your thighs and

2442
09:00:43.200 --> 09:00:44.639
you can move down.

2443
09:00:46.400 --> 09:00:51.439
Message and inside your knees, just message in those bones,

2444
09:00:52.479 --> 09:00:59.360
but with healing fingertips, spreading that healing energy deep.

2445
09:00:59.159 --> 09:01:02.360
Into the chire. It's your knees.

2446
09:01:07.799 --> 09:01:11.479
Of course, there's the back of your your knee, you know,

2447
09:01:11.599 --> 09:01:17.599
the inside crease where your knee is. It's a very

2448
09:01:17.799 --> 09:01:23.680
sensitive area. Really, it's very nice when you stroke it.

2449
09:01:25.080 --> 09:01:28.439
That might be because it's an area that's not really

2450
09:01:28.639 --> 09:01:36.159
touched very often. It's almost like a hidden part, a crease.

2451
09:01:37.919 --> 09:01:42.360
In your legs. It's almost it's like a part that

2452
09:01:44.159 --> 09:01:55.400
has a sensitivity, which is a little bit different. Of course,

2453
09:01:55.479 --> 09:01:57.159
it's protected by your legs.

2454
09:02:04.560 --> 09:02:08.799
So you can imagine putting your fingers into that crease

2455
09:02:09.680 --> 09:02:18.759
in your legs. Fold in between your legs, you can

2456
09:02:18.880 --> 09:02:24.400
just message with your fingertips. Imagine your fingertips going inside.

2457
09:02:26.080 --> 09:02:34.759
Message in the muscle tissue. You can of course fielder

2458
09:02:35.639 --> 09:02:36.959
the bones of.

2459
09:02:37.040 --> 09:02:37.959
Your knees.

2460
09:02:39.119 --> 09:02:49.560
Heading through your fingertips, and then as you go down

2461
09:02:52.439 --> 09:02:55.240
to your calf muscles, and that's a part I'd like

2462
09:02:55.319 --> 09:02:59.919
to be able to really put my fingertips deep inside

2463
09:03:00.799 --> 09:03:09.720
my half muscles, massage in every single tissue of that muscle,

2464
09:03:11.319 --> 09:03:21.240
healing every part, and then doing the same for my shins,

2465
09:03:24.439 --> 09:03:32.639
massage in gently stroking the bones, gently stroking them, healing

2466
09:03:32.840 --> 09:03:35.599
in a loving way, because they.

2467
09:03:35.639 --> 09:03:42.000
Deserve to be treated as the precious bones that they are.

2468
09:03:43.360 --> 09:03:46.599
Because our legs are so precious as in all the

2469
09:03:46.680 --> 09:03:52.040
other parts of our body, and more precious of any

2470
09:03:52.200 --> 09:03:55.759
chore on the planet.

2471
09:04:04.159 --> 09:04:04.599
When when you.

2472
09:04:04.799 --> 09:04:16.959
Start to think about your legs in this way, it

2473
09:04:17.040 --> 09:04:23.680
can change your perspective. It might sound a bit.

2474
09:04:26.639 --> 09:04:30.919
A bit silly to start with the idea of having

2475
09:04:31.840 --> 09:04:41.799
love for your legs, showing appreciation for your thighs, wanting

2476
09:04:41.959 --> 09:04:45.880
to be able to put your hands in your thighs

2477
09:04:47.840 --> 09:04:50.799
the massage the muscles.

2478
09:04:51.200 --> 09:04:56.119
And the bones, and to get your fingers deep in there,

2479
09:04:57.319 --> 09:05:03.360
releasing all tension, just to show.

2480
09:05:05.000 --> 09:05:06.319
How much you care.

2481
09:05:09.360 --> 09:05:11.319
About your legs.

2482
09:05:11.919 --> 09:05:15.880
How much you care for what your legs do for you.

2483
09:05:17.479 --> 09:05:23.759
Regularly, your knees, your calves, your.

2484
09:05:23.720 --> 09:05:36.000
Ankles, the strength of your ankles, considering how thin they

2485
09:05:36.080 --> 09:05:40.200
are compared to the rest of your legs, especially your thighs.

2486
09:05:43.959 --> 09:05:54.200
Yet this so strong, so flexible, absolutely amazing things.

2487
09:05:55.479 --> 09:06:05.159
Your ankles are truly a gift because of what they

2488
09:06:05.279 --> 09:06:16.559
do for you, supporting all that weight, regardless.

2489
09:06:16.120 --> 09:06:20.160
Of how what weight you are, even if you're only

2490
09:06:20.199 --> 09:06:24.959
eat eight stones, there still a lot of weight for

2491
09:06:25.120 --> 09:06:26.559
these little ankles.

2492
09:06:30.160 --> 09:06:31.040
Now I'm a lot.

2493
09:06:31.120 --> 09:06:41.040
Heavier than eat stone double back, yet my ankles support

2494
09:06:41.160 --> 09:06:48.519
my body all the time. Whether they do give off

2495
09:06:48.559 --> 09:06:54.080
a sigh of relief when I sit down, as in fact,

2496
09:06:54.120 --> 09:07:03.160
my whole legs to my feet feel so go. My

2497
09:07:03.279 --> 09:07:30.839
toes crap I'm so happy. Your legs really are amazing.

2498
09:07:33.440 --> 09:07:37.400
And I know talking about talking about your legs.

2499
09:07:37.239 --> 09:07:43.639
Is probably possibly one of the most most boring things

2500
09:07:43.720 --> 09:07:50.879
you've ever heard anyone say. Possibly you're boring or not.

2501
09:07:52.480 --> 09:08:07.919
Everything I said is true. The legs are amazing. Your

2502
09:08:08.080 --> 09:08:18.879
lecks deserve not just respect, they deserve to relax.

2503
09:08:20.279 --> 09:08:31.000
Deeply. They deserve to take some time out of the

2504
09:08:31.120 --> 09:09:02.239
day to just leto completely. Who licks you can relax.

2505
09:09:09.879 --> 09:09:14.000
And because the legs are so such a most you know,

2506
09:09:14.239 --> 09:09:20.160
very important part of your body and your relax your legs,

2507
09:09:20.279 --> 09:09:27.559
the rest of your body also naturally follows in that.

2508
09:09:31.239 --> 09:09:42.080
Journey of comfort. I can feel it in my hips.

2509
09:09:43.480 --> 09:09:50.000
My hips feel really loose, and also.

2510
09:09:49.919 --> 09:09:51.040
My lower back as well.

2511
09:09:53.040 --> 09:09:58.800
My lower back really feels it feels stretched, even though

2512
09:09:58.800 --> 09:10:02.440
I'm just sitting in a chair and there's no stretching

2513
09:10:05.160 --> 09:10:08.319
as far as I'm aware that I'm doing. It's almost

2514
09:10:08.360 --> 09:10:12.160
as if the muscles are just relaxed so much that

2515
09:10:12.279 --> 09:10:19.360
there is a natural stretch as the tension has reduced

2516
09:10:20.760 --> 09:10:40.239
a lot. And I'm now going to countdown from ten

2517
09:10:40.440 --> 09:10:52.040
down to one, and you can continue to feel wonderfully relaxed.

2518
09:10:55.879 --> 09:11:15.080
Ten nine eight, seven six five.

2519
09:11:19.440 --> 09:11:23.559
Four three.

2520
09:11:27.440 --> 09:11:38.959
Two one. Relax.

2521
09:11:46.800 --> 09:11:50.680
So I'm just going to count down from five down

2522
09:11:50.760 --> 09:11:55.160
to one. And as a countdown, if you just focus

2523
09:11:55.319 --> 09:12:03.199
on the numbers, just the numbers counting down, and notice

2524
09:12:04.120 --> 09:12:06.480
how you feel.

2525
09:12:08.839 --> 09:12:13.599
In this moment as you hear the numbers counting down.

2526
09:12:14.480 --> 09:12:27.000
Knowing that those numbers counting down represent you feeling calmer,

2527
09:12:28.319 --> 09:12:33.760
not just in your body, but also relaxing your mind.

2528
09:12:36.559 --> 09:12:40.760
I just notice how you feel. There's nothing to do,

2529
09:12:41.919 --> 09:12:49.360
it's nothing to say, there's nothing to think about. Starting

2530
09:12:50.120 --> 09:13:38.599
with number five four three two one. As you notice

2531
09:13:42.720 --> 09:13:44.000
the gradual.

2532
09:13:46.199 --> 09:13:54.760
Letting go, let the tension in your body, you may

2533
09:13:54.839 --> 09:14:00.720
also begin to notice and be aware of how your

2534
09:14:00.919 --> 09:14:09.639
mind is starting to slow down. This is just a

2535
09:14:09.800 --> 09:14:12.440
natural thing that happens.

2536
09:14:15.080 --> 09:14:19.720
It's not really a special procedure. It's just natural.

2537
09:14:19.839 --> 09:14:26.239
Because is your body relaxes, your mind also starts to relax.

2538
09:14:27.839 --> 09:14:31.480
And the more your mind relaxes, the more your body relaxes.

2539
09:14:31.599 --> 09:14:42.120
It's just a continuous circle of relaxation. And there's that

2540
09:14:43.400 --> 09:14:48.440
calmness that comes from relative quietness.

2541
09:14:50.040 --> 09:14:54.919
You know, even even if this background sounds either your

2542
09:14:55.080 --> 09:15:01.599
side or mind, it's still going to be quite calm.

2543
09:15:03.319 --> 09:15:05.040
You know, you haven't got the television on.

2544
09:15:05.599 --> 09:15:09.800
There's no music in the background unless you're listening to

2545
09:15:09.959 --> 09:15:17.639
the recorded with music. Of course, you're very likely not

2546
09:15:17.760 --> 09:15:19.800
going to be sitting in a room with other people.

2547
09:15:20.720 --> 09:15:25.360
Of course it might be, but generally it's more ideal

2548
09:15:25.440 --> 09:15:26.239
if you can do this.

2549
09:15:26.400 --> 09:15:37.440
On your own, so no distractions, and when you stop

2550
09:15:37.559 --> 09:15:46.919
thinking about stuff, relaxation.

2551
09:15:48.040 --> 09:16:00.160
Automatically rises, a sense of comfort starts to grow, and.

2552
09:16:01.919 --> 09:16:11.599
Without trying to build it up into something fantastical, something magical,

2553
09:16:13.720 --> 09:16:23.919
this is just a natural process, something that's easy to accomplish.

2554
09:16:26.720 --> 09:16:34.120
In fact, it's almost the sense of relaxing completely happens

2555
09:16:34.279 --> 09:16:39.000
really when you put no effort into it. It's not

2556
09:16:39.199 --> 09:16:47.720
something that you can really force. It's something that happens naturally.

2557
09:16:50.639 --> 09:16:53.639
And part of the process of.

2558
09:16:55.239 --> 09:17:07.160
This recording and others is simply two allow you to

2559
09:17:07.360 --> 09:17:14.720
take advantage of this space, this time.

2560
09:17:17.559 --> 09:17:28.440
To just let go, to just be here, to be

2561
09:17:29.120 --> 09:17:42.519
in tune with how you feel, yet with the intention

2562
09:17:44.720 --> 09:17:56.199
of wanting to relax deeply and maybe even to fall asleep,

2563
09:17:57.360 --> 09:18:03.040
depending on what it is that you wish for yourself.

2564
09:18:04.319 --> 09:18:05.120
In this moment.

2565
09:18:12.080 --> 09:18:21.440
As we know, relaxing is the majority of the process

2566
09:18:21.559 --> 09:18:25.440
of falling asleep. The actual falling asleep.

2567
09:18:25.160 --> 09:18:31.919
Part is a tiny bit at the end. The deeper

2568
09:18:33.239 --> 09:18:55.680
relaxed you become, the easier you find yourself drifting. You

2569
09:18:55.760 --> 09:18:58.879
can also, if you choose, stay.

2570
09:19:00.199 --> 09:19:19.559
Focused on my voice and really enjoy the process, gradually

2571
09:19:25.120 --> 09:19:31.760
relaxing each muscle.

2572
09:19:35.959 --> 09:20:02.959
In your body effortlessly and just observing the sensation. I'm

2573
09:20:03.120 --> 09:20:17.519
letting go completely this time.

2574
09:20:17.680 --> 09:20:25.959
I'm going to count from six down to one, and.

2575
09:20:26.160 --> 09:20:35.680
You can notice your mind calming down more with each

2576
09:20:36.279 --> 09:20:50.199
number that you hear me say, naturally, feeling calm and slow,

2577
09:20:54.360 --> 09:21:02.000
to be peaceful, six.

2578
09:21:27.800 --> 09:22:21.120
Five, four, three.

2579
09:22:58.800 --> 09:23:27.959
Two, Why.

2580
09:23:48.879 --> 09:23:58.440
Be aware how you mind to suit it right down,

2581
09:24:01.720 --> 09:24:10.239
sinking deeply into relaxation.

2582
09:24:23.120 --> 09:24:29.919
And as you focus on your why did they noticed

2583
09:24:30.160 --> 09:24:39.279
that there are some thoughts still there, maybe some stubborn

2584
09:24:39.480 --> 09:24:40.199
thoughts that.

2585
09:24:42.639 --> 09:24:48.199
For some reason perhaps need your attention.

2586
09:24:55.080 --> 09:24:56.199
That's what you can do.

2587
09:24:56.480 --> 09:25:14.519
Is send love to those thoughts. Sprinkle those thoughts with love.

2588
09:25:16.279 --> 09:25:20.480
I doll petals from a flower. Just sprinkle over them,

2589
09:25:21.959 --> 09:25:30.120
petals filled with love towards those thoughts. To let those thoughts.

2590
09:25:29.959 --> 09:25:30.360
Over that.

2591
09:25:32.559 --> 09:25:38.040
You're not abandoned in them. We just need them to

2592
09:25:38.199 --> 09:25:49.680
require them to just calm down, slow, down, quiet, down,

2593
09:25:53.599 --> 09:26:05.360
and now so as you focus on those remaning thoughts

2594
09:26:06.559 --> 09:26:08.239
and a countdown.

2595
09:26:07.760 --> 09:26:13.120
This time from seven down to one of each number,

2596
09:26:16.120 --> 09:26:29.360
just imagine sprinkling those flower petals of love, kindness, gratitude.

2597
09:26:31.919 --> 09:26:41.279
Over those thoughts, which will allow them to just not

2598
09:26:41.519 --> 09:26:43.279
away and.

2599
09:26:43.400 --> 09:26:57.680
Relax deeply a fevery number. Those thoughts will become more.

2600
09:27:01.559 --> 09:27:51.800
And more relaxed, starting with number seven, six, five.

2601
09:28:04.720 --> 09:28:05.199
Four.

2602
09:28:31.000 --> 09:28:31.319
Three.

2603
09:29:22.800 --> 09:29:40.839
What now.

2604
09:29:44.879 --> 09:29:46.080
That is how.

2605
09:29:47.559 --> 09:30:07.239
Relaxed your feeling in your putting. We're going to focus

2606
09:30:11.120 --> 09:30:20.800
on your hands. It's the more relaxed to your hands are,

2607
09:30:23.160 --> 09:30:27.239
the more relaxed to your body and my dog.

2608
09:30:41.959 --> 09:30:42.279
And this.

2609
09:30:44.120 --> 09:30:54.239
You focus on your hands, on your fingers. There's nothing

2610
09:30:54.760 --> 09:30:59.080
needed to be done. There's no in flenching of fists,

2611
09:30:59.319 --> 09:31:02.919
of hands in the fingers or anything about that.

2612
09:31:10.360 --> 09:31:14.360
It's just not to sing than a fight to sink.

2613
09:31:15.599 --> 09:31:40.040
On your hands, not to sing how they feel, the

2614
09:31:40.199 --> 09:31:41.239
kiss them more.

2615
09:31:43.639 --> 09:31:53.800
Next, your hands feel, the calm your mind feels, and

2616
09:31:54.120 --> 09:32:02.919
the more comforts you feel throughout the body.

2617
09:32:11.319 --> 09:32:14.080
May have.

2618
09:32:18.040 --> 09:32:38.959
Already latice. Your mind is starting.

2619
09:32:41.839 --> 09:32:42.599
To dread.

2620
09:32:56.400 --> 09:33:09.680
Like you said, just on your hands and angles allow

2621
09:33:10.480 --> 09:33:25.160
them chiexperience a real deepening of that relaxation in your

2622
09:33:25.360 --> 09:33:44.160
hands in anguish, more and more relaxed, reached number.

2623
09:33:51.720 --> 09:33:52.599
Of eight.

2624
09:33:54.839 --> 09:33:55.680
Than to one.

2625
09:34:01.080 --> 09:34:12.919
Almost feel the healing, relaxing energy spreading into your hands,

2626
09:34:14.080 --> 09:34:15.239
the things.

2627
09:34:18.440 --> 09:34:43.879
Coming year, relaxing, with each number coming down, light down.

2628
09:34:44.360 --> 09:34:54.760
To one, to drift in, to drift in a game.

2629
09:34:59.440 --> 09:35:51.120
Stop yes, fights, sip.

2630
09:36:55.400 --> 09:39:02.360
Why three as being here now.

2631
09:39:05.839 --> 09:39:11.919
Nothing to think about, nothing to do, nothing to say,

2632
09:39:16.120 --> 09:39:27.639
and everything just feels calm. This is your natural state

2633
09:39:27.760 --> 09:39:35.199
of being. This is how you just normally feel.

2634
09:39:36.800 --> 09:39:57.080
You take away, I will stop. Let's science in age.

2635
09:40:01.879 --> 09:40:03.319
She didn't thinking.

2636
09:40:02.959 --> 09:40:07.239
About stuff, and you take that away.

2637
09:40:08.400 --> 09:40:09.360
This is what we did.

2638
09:40:20.720 --> 09:40:29.360
A good sense of which comes to youth.

2639
09:40:34.040 --> 09:40:36.279
This ans it's just a.

2640
09:40:44.279 --> 09:41:06.919
Comfort, insight, found, a specialness everything please peace, please way

2641
09:41:09.199 --> 09:41:32.160
last sends for confidence, place repeak except yourself place way

2642
09:41:32.279 --> 09:41:33.319
you try spe