Aug. 11, 2025

(no music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025

(no music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025
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Welcome to this deeply calming hypnosis session, created to help you gently release the habit of teeth grinding and clenching — also known as bruxism. Whether your jaw tightens during the day or while you sleep, this recording will guide you into a state of profound relaxation where both your body and mind can let go. Bruxism often has hidden roots in stress, anxiety, or unprocessed tension.

In this session, you’ll be led through a soothing sequence of deep breathing, progressive muscle relaxation, and peaceful guided imagery designed to melt away tightness in the jaw, face, neck, and shoulders. You’ll learn how to recognise when clenching begins — even subconsciously — and replace that old habit with an effortless state of comfort and ease.

Through gentle metaphors, positive affirmations, and post-hypnotic suggestions, you’ll train your subconscious to keep your jaw relaxed, not only in this moment but also in your daily life and throughout the night as you sleep. You’ll also discover how to release emotional triggers — such as worry, frustration, or unexpressed feelings — that may have contributed to the habit, creating a lasting sense of calm and safety.

You can listen to this recording at any time — during the day to reset your body and mind, or at bedtime to drift into a deep, healing sleep. All you need to do is find a quiet place, settle into a comfortable position, and allow my voice to guide you. Tonight, give yourself permission to relax completely… knowing your jaw, your teeth, and your peace of mind are protected.


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

WEBVTT

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Hello, and welcome to jasonnew Land dot com. My name's

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Jason new Land, and welcome to this recording hypnosis for

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bruxism teeth grinding relief. Please only listen when you can

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safely close your eyes, and only listen to this with

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permission from your doctor a medical practitioner, because this is

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not a replacement for any kind of medical intervention or advice. Now,

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I'd like you to take a moment to get completely comfortable.

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Find a position where you can relax fully, completely comfortable,

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whether you're sitting down on a comfortable chair that supports

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your body or lying down fully relaxed. Just gently allow

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your eyes to close, and begin by taking a deep,

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cleansing breath, breathing slowly through your nose and exhale out

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through your mouth. Feel the cool air entering in, the

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warm air flowing out. And don't worry if you're not

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breathing in and out at the same time that I'm

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actually mentioning it. That's not important. Just go in your

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own time and experience comfort and relaxation in your own

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way as you just continue breathing at your own natural,

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slow soothing pace, as smooth, deep breaths that begin to

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calm and sent to you, And this happens naturally. You'll

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find the longer that you listen to my voice, the

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more relaxed your breathing becomes. The more relaxed your body

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becomes more relaxed, your breathing becomes, your mind slows down.

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You may notice the not only does your breathing become slower,

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but it may also become deeper. And this is all effortless.

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It happens completely naturally, comfortable and relaxed.

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HM.

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As you continue breathing in your own slow soothing pace, smooth,

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deep breaths begin to calm and sent to you, and

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with each exhale, you can imagine any surface tension in

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your body melting away little by little, And as you

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continue to breathe calmly, starting to shift your focus inward,

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noticing the sensations around you, the ambient sounds in the room,

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and the feeving of the surface of your bed or

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your chair supporting your body, with the texture of your

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clothing against your skin. You can simply observe these external

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details and acknowledge them, then let them fade into the background.

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Now turn your attention inward, because any back crown sounds

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can just wash over you, causing more relaxation. Knowing that

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the only thing that's important for your attention right now

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is you. As you scan your body and mind for

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any areas of tention or thoughts that are holding you back,

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anything that's getting in the way of you relaxing deeply,

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and you might mentally rate your overall tension from zero

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to ten. Notice which parts of you feel the most

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tight and which parts feel more at ease, because there's

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no need to change anything. Just become aware of how

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you're feeling in this moment. Now, bring your awareness to

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your jaw gently. Notice how your jaw is positioned. Are

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you clinching or hold intention there right now? Again, you

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don't need to adjust it, not yet. You can simply

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observe any tightness in the jaw or your face. You

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don't need to let it relax completely. If you're not ready.

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You can allow that to happen naturally or maybe a

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little bit later on in this recording, because your mind

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is just checking in with this part of your body,

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listening to what it has to say, and if you

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do notice tension, you can just acknowledge it and know

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that relief is on the way. Now, take another deep

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breath in, and as you exhale, consciously release your jaw.

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Let the lower jaw drops slightly or your teeth part gently,

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allowing your mouth to unclench as you feel that more

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movement as a sign that it's okay to let go.

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As you notice if your jaw already feels a bit

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more relaxed just from the simple release, and you may

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feel a hint of softness in the muscles around your

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mouth and along the side of your face. Now allow

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that initial relaxation to settle in, and this time will

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try something different. Very lightly tense your chaw. Gently bite down,

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just enough to feel a mild tightness in the muscles

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of your jaw, not hard enough to cause pain or discomfort,

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just a slight pressure. Now, notice how the sides of

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your face and your temples engage when you do this.

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And let's hold that gentle tension for a few seconds

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and observe the sensation. Observe the firmness in those strong

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jaw muscles as they work to keep your teeth together.

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Because you are fully in control of this tension, you

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are choosing to feel it just for now, so that

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you can recognize it. Now slowly let that tension go.

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As you imagine attention as a material that you can dissolve,

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and perhaps it is ice slowly melting into water or

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butter softening in warmth. You can gradually loosen your jaw,

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allowing your teeth to separate or only barely touch with

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no pressure at all. You can feel the muscles on

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the sides of your face becoming a little softer, a

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bit looser with each passing moment. Continue releasing until you

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reach a point where your jaw is in a neutral,

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effortless state, and your teeth are not clenched, they might

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not even be touching, and the muscles of lego of

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that titold and you can notice how different this feels

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compared to the tension that was there before in the past.

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And even if there's still a tiny bit of tightness remaining,

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you significantly reduce the pressure and this neutral jaw position

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is neither clenched nor strained. It's just relaxing. It's just resting.

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As once again, gently bite down just a little, adding

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that slight tension back in for a brief moment, you

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can feel those jaw muscles contracting. Hold in your mouth

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close to firmly, but comfortably and now completely relax as

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you let all the tension leave your jaw at once,

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as you release it entirely, completely relax so that your

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lower jaw might even drop open slightly, almost as if

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it's a string holding your jaw up that has been cut.

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The string holding your jaw up has been cut, and

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now your lower jaw can simply float or hang freely,

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effortlessly and relaxed, and your mouth may naturally fall open

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just a bit, with your lips parting as all those

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muscles go loose and limp, freeing your face from any

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grip shape of tension whatsoever, and you can enjoy that

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sensation perhaps a feeling of lightness or really in your

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jaw as if it's almost weightless, and you might even

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notice the urge to yawn, which is a great sign

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that you are relaxing deeply, so deeply. Now take a

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moment to save this relaxation in your jaw, because this

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is the feeling you want to come back to, a

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jaw that relaxed stands at ease. And any time I

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remind you to relax your jaw, you can retire earned

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to this sensation of deep comfort in your jaw, looseness, calmness,

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so easily allowing your lowered jaw to hang loosely in

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a comfortable slack position, because you're training yourself that this

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is the new natural state when at rest, your jaw unclenched,

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your lips sot, and all those muscles around your mouth

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smooth and calm. No that you've begun releasing the tension

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from your jure. Let's spread this relaxation to the rest

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of your body, from head to toe. As you start

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at the top of your head, imagine a warm, gentle

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wave of relaxation touching your scalp, and perhaps you fear

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pleasant tingling sensation as your scalp muscles let go. Your

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scalp muscles let go, and this wave of comfort begins

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to flow down over your forehead, smoothing out any creases

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or tightness there, and it washes over the back of

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your head and around the sides, southing your temples and

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your ears, relaxing, calming, and peaceful. As you feel it

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now gently drifting down over your face, your eyebrows soften

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and your eyes relax deeply and sink comfortably into their

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sockets as the tiny muscles around your eyes leto and

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your eyelids feel pleasantly head and at ease. As the

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relaxation continues to flow over your cheeks, your nose, your mouth,

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and your chin, and all the muscles in your face

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become slack and soft. As you notice your cheeks in particular,

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allowing them to lose and as if they could melt

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like warm wax, releasing any tension, and your lips are

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soft and parted and deeven. Your tongue relaxes deeply, resting

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gently in your mouth. Now, this calm sensation in your

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face might even cause your jaw to relax see even

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more deeply, and if any residual tightness lingers in your jaw,

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you can let this wave of relaxation melt it away.

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Now imagine the muscles of your jaw and cheeks becoming

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as soft as butter on a warm day. All tightness

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drift in a way as you completely let go of

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any remaining grip in the jaw, And you might find

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that as your cheeks and face relax, your jaw naturally

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remains loose and unclenched, because it feels so good to

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release these muscles completely. As you allow this feeling to

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flow into your neck, and the muscles on the sides

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and the back of your neck lengthen and unwind. Any

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knots or stiffness in your neck dissolved as the warm

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relaxation travels downward down your throat is soft and you

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swallow easily and comfortably. And if you notice any tightness

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in your throat or the base of your jaw, just

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give yourself permission to let that go to as relaxation

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is spreading, and you just continue to naturally breathe slowly,

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inviting that war warm, calming wave to move down through you.

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Now you can feel your shoulders and perhaps one of

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the places these could be one of the places that

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you carry stress. And just allow your shoulders to drop

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and unwind, drop and unwind, releasing their load, and they

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might sink down a little as all the tightness strains away.

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And as your shoulders relax, notice how your jaw relaxes

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even more deeply at the same time, because sometimes we

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unconsciously tighten our jaw when our shoulders or neck our tents.

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So now as your shoulders soften, your jaw is automatically

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loosening further. In both your lowered jaw and your shoulders

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fall into a state of complete relaxation as the muscles

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have given up their hold because they are literally letting

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go of the weight of the day. Now, the wave

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of relaxation continues to spread from your shoulders down through

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your arms, and you can feel it like a gentle

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warmth or a soft heaviness moving from your shoulders into

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your upper arms, flowing through your elbows, down to your forearms,

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into your wrists, and all the way down to your

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hands and fingertips as you release any tension you might

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be holding in your biceps, your forearms, even your hands,

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as your arms grow pleasantly heavy and limp, as if

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they could just sink down, completely supported by the surface

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beneath you, and you might feel a slight tingling in

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your fingertips as stress drains out through them leave in

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your body as every muscle from your shoulders to your

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fingers is loose, now heavy, and comfortably numb in the

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best possible way. Now, remember to relax your jaw again

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if you feel any hint of tightness creeping back in,

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because sometimes as we relax one area, another area might

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try to tints up out of habit, so you can

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take a second now to check your jaw and let

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it soften once more. Very good, You're doing such excellent

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work teaching your body what true relaxation feels like. Now

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bring your focus to your chest and torso, and with

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your next slow breath in, imagine the wave of relaxation

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starting at your chest and spreading outwards. So as you exhale,

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feel the chest muscles release any tightness, and you'll breathe

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in stays deep and calm as this relaxation radiates through

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your rib cage, your upper back, and your middle back.

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As you feel the muscles between your shoulder blades letting

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go and the tension and your mid back dissolving, and

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does that soothing sensation wraps around your torso ease in

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your upper belly and your lower back. Your stomach is

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soft and calm, and your lower back is letting go

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of any tightness with each breath out, relaxing even more deeply.

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And if you notice any tension remaining in your belly

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or your back, see if you can release it now,

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maybe by arching or adjusting slightly, then settling into comfort,

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louding this relaxation to sink even deeper, flowing into your

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pelvis and hips, and these large muscles carry us through

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the day and often hold some stress, but now they

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are unwinding, growing heavy and relaxed. As you feel a

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gentle loosening in your hip joints, and let that spread

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into your glutes and thighs. As your upper legs become heavy,

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as if all the energy keeping them tense is just

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draining down through them, and as your thigh muscles lengthen

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and soften, this wave of comfort and relaxation and deep

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release moves further down into your knees yea's in the choints,

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and then into your calfs and shins, deeply releasing any

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tightness there. And finally it reaches your ankles, feet and toes.

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As you feel the last bits of tension flowing out

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of the bottoms of your feet as though it were

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a dark liquid being drawn out. Leave in your legs

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completely relaxed and a peace eave in your toes, uncurl

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and relax deeply. Now in your entire fire body is

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00:48:02.400 --> 00:48:12.360
deeply relaxed, from the crown of your head all the

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way down to your toes, and you can take a

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moment to appreciate this feeling where everything is loose, limp

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and comfortable, and your body feels warm, heavy, and calm,

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as if you're wrap in us soft blanket of serenity.

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And in this state allow the relaxation to deepen e

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even further. And you might imagine that with each breath

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00:49:32.559 --> 00:49:44.360
you are drifting down to a deeper level of calm,

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00:49:44.639 --> 00:49:53.119
and with every gentle inhale and exhale, it takes you

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one step deeper into tranquility. Now, perhaps you experience a

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pleasant floating sensation, as if your body is so relaxed

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00:50:28.400 --> 00:50:36.199
it could drift like a cloud or a feather. Or

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maybe you feel so heavy and grounded that you are

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00:50:43.760 --> 00:50:52.079
sinking into the bed or chair supported safely by gravity.

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Because either experienced fine weather, floating or sinking both signify

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00:51:14.639 --> 00:51:25.079
letting go and being at ease, and you can just

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00:51:25.400 --> 00:51:36.159
sink into this calm, peaceful state where nothing matters except

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00:51:37.119 --> 00:51:55.280
this moment of rest. Now, imagine that you're standing at

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00:51:55.320 --> 00:52:03.760
the top of a soft, safe stack that leads into

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00:52:03.800 --> 00:52:15.360
an even deeper state of relaxation, and there are ten

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00:52:15.920 --> 00:52:27.440
steps down, and with each step you descend, your relaxation

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00:52:27.840 --> 00:52:46.159
doubles and your mind becomes more peacefully focused on my voice.

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00:52:46.599 --> 00:52:56.920
Now take a step down to step ten, drifting deeper.

251
00:53:03.960 --> 00:53:27.639
Step nine twice is relaxed, feeling safe. Step eight a

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00:53:27.840 --> 00:53:52.760
wave of heaviness in your limbs, comfortably heavy. Seven going

253
00:53:53.280 --> 00:54:41.360
down deeper, calm, six feeding so wonderfully relaxed. Five halfway down,

254
00:54:43.039 --> 00:55:16.280
sinking into serenity. Four deeper still, mind quiet and open.

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Three nearly at the bottom, a profound peacefulness within you.

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00:56:10.719 --> 00:56:23.960
Two almost completely there, just one step away from the

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00:56:24.440 --> 00:57:01.079
deepest relaxation. One you step off into a tranquil, secure

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00:57:01.800 --> 00:57:15.679
space in your mind. Now is deeply relaxed, as you

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00:57:15.800 --> 00:57:36.519
can be now in this deeply relaxed state. Just notice

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00:57:36.639 --> 00:57:45.840
your jaw once more, and even after relax in your

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00:57:47.079 --> 00:57:56.239
entire body, sometimes tension can sneak back into the places

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00:57:56.480 --> 00:58:05.679
that habitually hold it or did in the past. And

263
00:58:05.760 --> 00:58:10.719
if you sense any tightness at all in your jaw

264
00:58:11.599 --> 00:58:22.920
or face, just let it go. Now you can deliberately

265
00:58:23.519 --> 00:58:36.960
relax your jaw completely, just as you did before. You

266
00:58:37.039 --> 00:58:44.760
can feel your lower jaw drop, or your teeth parts lightly,

267
00:58:47.760 --> 00:59:01.239
and your lips and cheeks becoming even more soft as

268
00:59:01.280 --> 00:59:10.079
you let that calm, loose feeling return to your jaw.

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00:59:18.000 --> 00:59:26.760
In fact, feel all the remain intention anywhere in your

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00:59:26.880 --> 00:59:46.079
body drain away now, Drain away now, leaving only a

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00:59:46.320 --> 01:00:06.239
sensation of deeprelaxation and comfort. Because now you are profoundly relaxed,

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01:00:09.920 --> 01:00:29.119
profoundly comfortable and peaceful both in mind and body. Calm, peaceful,

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01:00:33.480 --> 01:01:34.119
at ease. Now that you are deeply relaxed, let's introduce

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01:01:34.239 --> 01:01:43.880
some gentle imagery to further south your chore and release

275
01:01:44.519 --> 01:01:57.400
any lingering, tensional stress from the past. So in your

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01:01:57.559 --> 01:02:07.159
mind's eye, imagine a warm, soft light glowing at the

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01:02:07.360 --> 01:02:16.000
sides of your jaw. Now it might be a soft

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01:02:16.400 --> 01:02:22.440
golden color, or it could be any color that you

279
01:02:23.679 --> 01:02:35.559
feel represents heathing and calm. And just feel the warmth

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01:02:36.199 --> 01:02:54.039
of this gentle light bathing your jaw muscles, and it's

281
01:02:54.119 --> 01:03:00.639
almost like the feeling of sunlight on your skin on

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01:03:00.719 --> 01:03:12.360
a perfect day, or a warm towel placed gently along

283
01:03:12.639 --> 01:03:26.760
the sides of your face. As this warmth penetrates into

284
01:03:26.800 --> 01:03:42.559
your muscles, loosening them, melting away any hardness, and you

285
01:03:42.679 --> 01:03:51.000
can picture the tightness as ice or wax, seeing it

286
01:03:51.440 --> 01:04:02.960
clearly melting under this soothing light, drift in away and

287
01:04:03.159 --> 01:04:14.920
disappearing as the muscles of your face respond by becoming

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01:04:15.119 --> 01:04:25.760
even more supple and relaxed, as if they could stretch

289
01:04:25.920 --> 01:04:44.239
and yawn comfortably without any effort. Now, just imagine this warm,

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01:04:44.920 --> 01:04:56.519
healing light has a color, perhaps a tranquil blue or

291
01:04:56.559 --> 01:05:05.440
a gentle golden glow. It's up to you as you

292
01:05:05.559 --> 01:05:14.719
see it flowing in with each breath you take. Each

293
01:05:14.920 --> 01:05:23.400
time you inhale, this colored light enters through your nose

294
01:05:24.519 --> 01:05:34.199
or mouth and travels straight to your jaw and facial muscles,

295
01:05:36.880 --> 01:05:52.119
infusing them with deep relaxation. And every exhale carries away

296
01:05:53.119 --> 01:06:04.360
any remain in tightness or discomfort, blowing it out and

297
01:06:04.760 --> 01:06:14.320
far away from you. As you visualize, a faint mist

298
01:06:15.800 --> 01:06:22.320
or smoke of tension leave in your mouth as you

299
01:06:22.519 --> 01:06:39.199
breathe out, dissolving into the air, never to return with

300
01:06:39.440 --> 01:07:00.480
every breath cycle, calming lighting and tension out. And you

301
01:07:00.639 --> 01:07:07.559
might also picture a pair of hands giving you a

302
01:07:07.840 --> 01:07:17.840
tender massage gently along your jawline and cheeks. And these

303
01:07:18.000 --> 01:07:26.079
could be the hands of a skilled massage therapist or

304
01:07:26.199 --> 01:07:37.159
even a comforting presence you trust and feel the thumbs

305
01:07:37.480 --> 01:07:49.800
pressing gently into your cheeks, making small circles that release tension,

306
01:07:55.119 --> 01:08:05.920
and fell fingers lightly rubbing the hinges of your chore

307
01:08:06.039 --> 01:08:14.519
right in front of your ears, and ease in those

308
01:08:14.679 --> 01:08:34.920
knots because the touch is warm, gentle and safe. And

309
01:08:35.000 --> 01:08:44.079
as the message continues in your imagination, just sense how

310
01:08:44.800 --> 01:09:08.880
the muscles respond unwinding, lengthening and letting go. And perhaps

311
01:09:09.039 --> 01:09:19.720
you even feel a soft click or shift as your

312
01:09:20.000 --> 01:09:33.399
jaw joint relaxes into proper alignment, free in itself. Forever

313
01:09:37.199 --> 01:09:45.840
had any soreness or tightness is fading under these soothing emotions,

314
01:09:48.159 --> 01:10:03.479
replaced by relief and comfort. Now allowed this imagery to broaden,

315
01:10:06.359 --> 01:10:11.760
and in your mind, find yourself in a peaceful place

316
01:10:13.680 --> 01:10:23.920
where you feel completely at ease. Now this might be

317
01:10:24.079 --> 01:10:29.560
a calm beach at sunset with the sound of gentle

318
01:10:29.680 --> 01:10:38.359
waves lapping against the shore, or perhaps a quiet forest

319
01:10:38.600 --> 01:10:45.960
clearing where warm sunlight filters through the leaves and you

320
01:10:46.000 --> 01:10:56.159
can hear a soft breeze. Perhaps it's even a cozy

321
01:10:56.439 --> 01:11:02.880
room with a fireplace where you're wrapped in a soft blanket.

322
01:11:08.079 --> 01:11:19.319
And wherever it is, just visualize the details, the colors,

323
01:11:21.560 --> 01:11:35.960
the sounds, the sense, and in this place you feel safe,

324
01:11:36.439 --> 01:11:52.399
calm and protected. Now notice the indi special safe space

325
01:11:54.159 --> 01:12:01.560
your whole body feels relaxed, and your jaw is naturally loose.

326
01:12:06.359 --> 01:12:16.960
Maybe you're even smiling softly, because here there's no stress

327
01:12:17.920 --> 01:12:25.439
at all. And if any thoughts or worries try to

328
01:12:25.640 --> 01:12:31.199
follow you here, you can see them gently drift away

329
01:12:32.520 --> 01:12:44.720
like clouds, unable to disturb your peace. And you might

330
01:12:44.920 --> 01:12:50.279
hear the distant call of a bird or the whisper

331
01:12:50.279 --> 01:12:59.079
of the wind, re minding you that nature itself is

332
01:12:59.439 --> 01:13:13.720
peaceful and you are a part of that piece. And

333
01:13:13.920 --> 01:13:27.960
in this place, tell yourself, I am safe, I am calm,

334
01:13:29.560 --> 01:13:40.079
I am free of tension. You might even repeat these

335
01:13:40.199 --> 01:13:51.560
words in your mind, letting their truth sink in. I

336
01:13:51.600 --> 01:14:07.720
am safe, I am calm, I am free of tension.

337
01:14:11.000 --> 01:14:18.359
And as you breathe in this tranquil place, imagine that

338
01:14:18.560 --> 01:14:26.560
on the exhale you sigh out every last bit of innerttention.

339
01:14:31.159 --> 01:14:39.760
Any worries or emotional burdens you've been carrying begin to evaporate.

340
01:14:45.159 --> 01:14:51.880
And if there has been any stress or inattention contributing

341
01:14:52.199 --> 01:14:58.880
to your teeth grinding, just see that stress as pebbles

342
01:14:59.720 --> 01:15:06.880
in your pocket that you can now take out. Just

343
01:15:07.279 --> 01:15:16.479
drop on the floor, one by one, pluck out those pebbles,

344
01:15:17.239 --> 01:15:26.840
of worry or anger or frustration, anything that doesn't serve you,

345
01:15:29.439 --> 01:15:42.239
and toss them away for good. Here then vanish with

346
01:15:42.399 --> 01:15:50.119
a soft sizzle or a tiny splash, gone for good.

347
01:15:54.079 --> 01:16:04.960
And with their every pebble you discard, you feel lighter, calmer,

348
01:16:07.840 --> 01:16:20.039
more at peace. Now direct your focus specifically to any

349
01:16:20.439 --> 01:16:35.239
emotional or unconscious triggers that have been linked to your bruxism.

350
01:16:35.399 --> 01:16:41.840
Perhaps without realizing it, you've been holding onto stress, worry,

351
01:16:42.279 --> 01:16:49.359
or even unexpressed anger, and your jaw took the burden

352
01:16:49.520 --> 01:16:58.439
of those feelings. And in this state of deep relaxation

353
01:16:59.239 --> 01:17:07.840
you can find only let those feelings go. And you

354
01:17:07.960 --> 01:17:14.079
might even imagine that these negative emotions as a dark

355
01:17:14.479 --> 01:17:20.880
cloud or a heavy weight around your jaw and shoulders.

356
01:17:23.840 --> 01:17:29.039
And notice that as soon as you acknowledge it the way,

357
01:17:29.039 --> 01:17:36.680
it begins to lift. So just give yourself permission to

358
01:17:36.840 --> 01:17:46.399
release it completely. Release it completely, and you can watch

359
01:17:46.520 --> 01:17:54.039
that dark cloud begin to drift upward and away from you,

360
01:17:56.159 --> 01:18:07.439
getting smaller and lighter as it does as it moves away,

361
01:18:08.199 --> 01:18:17.600
disappearing into the sky. Or you can see the weight

362
01:18:17.960 --> 01:18:26.439
simply dissolve off of you, absorbed by the warm earth,

363
01:18:27.159 --> 01:18:39.039
or blown away by a kind wind, telling yourself gently,

364
01:18:40.760 --> 01:18:48.720
I release any tension, anger, or worry I have been

365
01:18:48.720 --> 01:18:55.800
holding in my jaw. I no longer need to carry

366
01:18:55.880 --> 01:19:09.920
these feelings. I release any tension, anger, or worry I

367
01:19:09.960 --> 01:19:18.720
have been holding in my jaw. I no longer need

368
01:19:19.000 --> 01:19:30.880
to carry these feelings, because you are now forgiving yourself

369
01:19:32.159 --> 01:19:40.079
and others for any of the day's troubles. You are

370
01:19:40.159 --> 01:19:49.720
letting go of the day's stress, and any feelings of guilt, aggression,

371
01:19:50.000 --> 01:19:53.760
or nervousness that you used to live in your jaw

372
01:19:55.000 --> 01:20:08.159
are now flowing out of you, disappearing now, and you

373
01:20:08.319 --> 01:20:11.800
start to find the things that used to upset you

374
01:20:12.479 --> 01:20:17.600
or make you anxious just no longer have the same

375
01:20:17.800 --> 01:20:24.560
effect on you. It's as if you can now see

376
01:20:24.600 --> 01:20:32.640
them from a distance, see them as small and harmless,

377
01:20:35.479 --> 01:20:44.840
unable to disturb your inner calm, and you recognize them

378
01:20:45.039 --> 01:20:59.000
for what they are, just passing moments or thoughts, just

379
01:20:59.560 --> 01:21:09.640
pass in moments or thoughts, and you choose not to

380
01:21:09.760 --> 01:21:20.319
let them upset you anymore. And in this moment nothing

381
01:21:20.439 --> 01:21:28.239
bothers you because you are calm, Your mind is clear

382
01:21:28.880 --> 01:21:40.760
and untroubled. So now that you've released so much tension

383
01:21:41.319 --> 01:21:52.520
and emotion, let's reinforce positive habits and beliefs to ensure

384
01:21:52.920 --> 01:22:06.279
that your jaw remains relaxed and comfortable going forward. And

385
01:22:06.439 --> 01:22:15.119
in this deeply receptive state, your unconscious mind is open

386
01:22:17.199 --> 01:22:29.000
and ready to absorb these helpful suggestions. Because each affirmation

387
01:22:29.600 --> 01:22:38.720
I say, you can choose to visualize it to feel it,

388
01:22:41.479 --> 01:22:47.640
or you can choose to simply know that it is

389
01:22:47.880 --> 01:23:03.119
true for you. Your jaw is really relaxed and at peace.

390
01:23:10.279 --> 01:23:14.600
Feel how natural it is for your jaw to remain

391
01:23:14.840 --> 01:23:25.199
loose and limp when you are at rest. This relaxed

392
01:23:25.359 --> 01:23:34.399
your position is becoming your new normal, especially you're in sleep,

393
01:23:38.760 --> 01:23:45.560
as night after night, your jaw muscles remember this feeling

394
01:23:45.800 --> 01:24:03.720
of freedom and stay relaxed automatically because you are in

395
01:24:03.840 --> 01:24:18.079
control of your body and responses. And even while you sleep,

396
01:24:19.439 --> 01:24:30.359
your mind remains aware and protective, monitoring the tension in

397
01:24:30.399 --> 01:24:44.079
your jaw, and if your unconscious mind senses any clenching beginning,

398
01:24:45.199 --> 01:24:53.439
it will gently and automatically release that tension for you,

399
01:24:57.920 --> 01:25:04.439
and you don't even have to wagh cup as part

400
01:25:04.560 --> 01:25:14.960
of your mind stays watchful, always keeping you safe, ensuring

401
01:25:15.119 --> 01:25:23.840
your teeth stay slightly apart, and your jaw stays loose

402
01:25:28.159 --> 01:25:34.359
because you can trust this part of you to guard

403
01:25:34.680 --> 01:25:51.159
your comfort. Now, any time you feel stress, you respond

404
01:25:51.760 --> 01:26:01.600
with calm because the old habit of tightening your jaw

405
01:26:02.600 --> 01:26:12.640
in response to stress is completely dissolving. And from now on,

406
01:26:14.119 --> 01:26:21.479
whenever you encounter stress or strong emotions, you'd naturally take

407
01:26:21.880 --> 01:26:30.880
a deep breath and relax instead of tensing up like

408
01:26:30.960 --> 01:26:39.640
the past. And this happens whether you're awake or asleep,

409
01:26:43.960 --> 01:26:51.720
and stressful thoughts just queue you to exhale and let go,

410
01:26:56.159 --> 01:27:14.319
and your jaw stays serene. Now you become aware of

411
01:27:14.359 --> 01:27:26.720
any clenching instantly, because if you ever begin to clench

412
01:27:26.840 --> 01:27:32.560
or grind your teeth, you will immediately become aware of it,

413
01:27:35.399 --> 01:27:48.079
either consciously or unconsciously, and the moment that awareness comes,

414
01:27:50.399 --> 01:27:57.199
it acts as a soft alarm. The signals you to

415
01:27:57.359 --> 01:28:20.359
relax deeply, and in that moment, you'll automatically release every

416
01:28:20.439 --> 01:28:31.520
muscle in your body, especially your jaw, and the gripping

417
01:28:32.399 --> 01:28:46.680
simply fades away as soon as it starts, because your

418
01:28:46.840 --> 01:28:56.399
mind knows you just don't need that anymore. You now

419
01:28:56.640 --> 01:29:18.720
have relaxation because you prefer calm and comfort. Now, grinding

420
01:29:19.039 --> 01:29:23.319
or Clenching used to be something your body did when

421
01:29:23.359 --> 01:29:30.119
it felt anxious or upset, but you don't need that

422
01:29:30.479 --> 01:29:38.560
cope and mechanism anymore because you've learned better ways to

423
01:29:38.840 --> 01:29:50.319
handle those feelings through relaxation and letting go. In fact,

424
01:29:50.479 --> 01:29:55.720
any time you used to grind your teeth out of

425
01:29:55.800 --> 01:30:01.920
aggression or nervousness, you now find your your self breathing

426
01:30:02.399 --> 01:30:12.960
deeply and remaining calm instead. And it feels so much

427
01:30:13.079 --> 01:30:23.359
better to respond with calm, and you might even notice

428
01:30:23.520 --> 01:30:32.359
that day by day you feel more relaxed in general,

429
01:30:38.960 --> 01:30:42.720
and little things that used to irritate or worry you

430
01:30:43.520 --> 01:30:55.359
just roll off your back now hardly affecting you because

431
01:30:55.439 --> 01:31:02.720
you are naturally adopting a more ease going and peaceful

432
01:31:03.039 --> 01:31:10.640
approach in all areas of your life, and this reflects

433
01:31:11.520 --> 01:31:24.399
in your jaw remaining at ease. Now your sleep is

434
01:31:24.720 --> 01:31:33.880
deep and protected, and each night, as you lie down

435
01:31:34.079 --> 01:31:43.680
to sleep, you immediately recall this feeling of a relaxed jaw,

436
01:31:46.840 --> 01:31:51.479
and it becomes a signal for your whole body to relax.

437
01:31:55.680 --> 01:32:02.840
And your unconscious mind knows that a arm jaw means

438
01:32:03.039 --> 01:32:10.760
it's time to rest, and so a wave of drowsingness

439
01:32:10.800 --> 01:32:22.520
and comfort will flow over at bedtime and all night long,

440
01:32:23.479 --> 01:32:35.359
your sleep will be sound, deep and comfortable, and if

441
01:32:35.439 --> 01:32:41.159
there are any disturbances, or if your jaw muscles begin

442
01:32:42.119 --> 01:32:49.279
even to slightly tense, then that watchful part of your

443
01:32:49.399 --> 01:33:02.760
mind will notice and automatically release it, keeping you safe

444
01:33:03.039 --> 01:33:18.960
and comfortable, allowing you to continue sleeping deeply, knowing that

445
01:33:19.039 --> 01:33:27.479
you are protected from any harm. And in the morning

446
01:33:28.199 --> 01:33:35.880
when you wake up, your jaw will feel loose, painless

447
01:33:35.920 --> 01:33:47.159
and free, relaxed and comfortable, and you might even notice

448
01:33:47.399 --> 01:33:52.560
in the days that come that any soreness in your

449
01:33:52.720 --> 01:34:03.800
jaw or teeth from past grinding begins to heal as

450
01:34:03.840 --> 01:34:12.760
you have stopped aggravating it, and you wake up feeling

451
01:34:12.880 --> 01:34:18.560
refreshed and grateful that your body is learning this new

452
01:34:19.399 --> 01:34:35.000
habit of deep relaxation because you are safe and are

453
01:34:35.239 --> 01:34:46.039
in control, and you can remind yourself that you are

454
01:34:46.199 --> 01:34:53.399
safe now and the stresses of the day cannot bother

455
01:34:53.520 --> 01:35:00.319
you here because you have taken the time to care

456
01:35:00.479 --> 01:35:11.079
for yourself and you deserve this peace. Because your unconscious

457
01:35:11.239 --> 01:35:19.640
mind is your ally, and it will only accept suggestions

458
01:35:20.199 --> 01:35:28.239
that are beneficial for you, and it is fully committed

459
01:35:28.880 --> 01:35:39.000
to helping you keep your jaw relaxed and healthy. And

460
01:35:39.079 --> 01:35:50.520
you can trust yourself because you're in complete control of

461
01:35:50.640 --> 01:36:04.039
your responses, and you choose relaxation and comfort, and this

462
01:36:04.199 --> 01:36:16.039
gives you a profound sense of security and confidence, and

463
01:36:16.159 --> 01:36:20.680
you realize that you have the power to make this

464
01:36:21.039 --> 01:36:30.720
change and you are doing it successfully. And each time

465
01:36:30.840 --> 01:36:40.000
you practice this deep relaxation, you reinforce the new habits

466
01:36:42.159 --> 01:36:55.760
of a loose, tension free jaw. And over time, this

467
01:36:55.960 --> 01:37:03.439
positive habit becomes stronger and stronger, and the old habit

468
01:37:03.800 --> 01:37:17.880
simply fades away, becoming a distant memory. So just take

469
01:37:17.920 --> 01:37:26.359
a moment now to absorb these truths. They are sinking

470
01:37:26.560 --> 01:37:34.319
deeply into your mind, taking root, and picture them like

471
01:37:34.640 --> 01:37:41.680
seeds that you have planted in a garden. And you

472
01:37:41.760 --> 01:37:56.640
have planted the seeds of relaxation, awareness and calm. And

473
01:37:56.840 --> 01:38:02.640
over the coming days and nights, these seeds will grow

474
01:38:06.840 --> 01:38:17.920
and they will blossom inter automatic actions and feelings. And

475
01:38:18.119 --> 01:38:23.600
in the moment you start to clench, a gentle wave

476
01:38:23.960 --> 01:38:31.520
of relaxation will wash over your jaw, and the moment

477
01:38:31.640 --> 01:38:36.079
you feel stress, a calm breath will send to you.

478
01:38:40.279 --> 01:38:52.760
Because these changes are happening naturally and surely, and you

479
01:38:52.840 --> 01:39:01.119
can feel proud of yourself for making this positive change.

480
01:39:01.840 --> 01:39:07.159
You can feel relieved at how much more comfortable you

481
01:39:07.760 --> 01:39:25.720
already feel. Now before we finish, let's reinforce your sense

482
01:39:25.880 --> 01:39:32.720
of safety and control so that you can carry these

483
01:39:33.000 --> 01:39:43.319
feelings with you always relaxed. Deep within your mind understands

484
01:39:44.560 --> 01:39:49.960
that it does not need to grind or clench to

485
01:39:50.119 --> 01:39:57.680
deal with feelings. And you might consciously know, or you

486
01:39:57.800 --> 01:40:04.000
might not know why the habit started, perhaps long ago

487
01:40:05.960 --> 01:40:14.039
to cope with anxiety and stress from the past, But

488
01:40:14.119 --> 01:40:20.479
it doesn't matter now because that was then and this

489
01:40:21.439 --> 01:40:28.800
is now, and you're no longer that anxious child or

490
01:40:28.960 --> 01:40:35.399
stressed person that didn't have better tools to deal with

491
01:40:35.520 --> 01:40:45.319
this situation. And you have grown, you have learned, and

492
01:40:45.640 --> 01:40:53.840
you are safe, and any original reason for their habit

493
01:40:54.159 --> 01:41:04.800
is long past, and live in a new chapter where

494
01:41:04.880 --> 01:41:14.920
relaxation and peace guide you. And understand that your unconscious

495
01:41:15.000 --> 01:41:26.079
mind is powerful and it's working just for you, And

496
01:41:26.279 --> 01:41:32.399
even as you sleep, it stays awake enough to protect

497
01:41:32.520 --> 01:41:41.479
you and your jaw. Just as your heart keeps beating

498
01:41:41.640 --> 01:41:48.880
and your lungs keep breathing through the night, your mind

499
01:41:50.279 --> 01:41:56.399
can keep your jaw relaxed with the same kind of

500
01:41:56.680 --> 01:42:09.239
automatic protection, so you can sleep soundly and confidently, knowing

501
01:42:10.039 --> 01:42:18.199
that a wiser, deeper part of you is now on guard,

502
01:42:21.640 --> 01:42:35.000
monitoring your jaw muscles and instantly releasing any tension because

503
01:42:35.199 --> 01:42:42.000
you have essentially delegated this job to your unconscious mind,

504
01:42:43.039 --> 01:42:48.680
and it will handle it for you. That's what it's

505
01:42:48.760 --> 01:42:58.399
there for, and this realization makes you feel very safe

506
01:42:58.600 --> 01:43:05.359
that you can truly let go and rest because a

507
01:43:05.439 --> 01:43:09.680
part of you that never sleeps is taking care of

508
01:43:09.760 --> 01:43:19.319
your well being. Now, feel this sense of security warm

509
01:43:19.640 --> 01:43:26.960
you from within, and you may like to imagine it

510
01:43:27.000 --> 01:43:34.760
as a soft blanket of light wrapping around you, or

511
01:43:34.800 --> 01:43:42.359
a protective guardian watching over you, knowing that you are protected,

512
01:43:45.039 --> 01:43:53.680
knowing that your teeth are protected, knowing that your jaw

513
01:43:54.159 --> 01:44:04.159
is protected, and you'll only ever press your teeth together

514
01:44:04.720 --> 01:44:16.239
when it's absolutely necessary, like when eating, and even then

515
01:44:16.680 --> 01:44:27.640
it will be with appropriate force and never excessive, because

516
01:44:27.720 --> 01:44:36.520
your unconscious mind knows the difference. That's why it keeps

517
01:44:36.560 --> 01:44:43.159
your teeth apart or just lightly touching when you're relaxed,

518
01:44:46.079 --> 01:44:57.640
and there's no need to clench, as you visualize right now,

519
01:44:57.800 --> 01:45:04.880
that whenever you'll fall in asleep, your mouth is relaxed,

520
01:45:09.680 --> 01:45:15.399
perhaps a tiny gap between your upper and lower teeth,

521
01:45:19.039 --> 01:45:28.279
and your lips maybe lightly closed or slightly open, and

522
01:45:28.319 --> 01:45:38.119
your jaw hinges slack and soft, because this is the

523
01:45:38.840 --> 01:45:48.600
ideal position for rest. And you hold this effortlessly through

524
01:45:48.680 --> 01:45:58.239
the night. And if any point in the future you

525
01:45:58.439 --> 01:46:04.520
find yourself in this situation that would once have cause

526
01:46:04.720 --> 01:46:12.920
you to grind or clench, you will immediately remember the

527
01:46:12.960 --> 01:46:24.720
tools you have now. You remember to breathe, to become aware,

528
01:46:26.960 --> 01:46:35.960
You remember to release, and perhaps you'll even and hear

529
01:46:36.239 --> 01:46:47.600
my voice in your mind saying, relax your jaw. Relax

530
01:46:47.880 --> 01:47:00.039
your jaw, Relax your jaw, and just like that, you

531
01:47:00.039 --> 01:47:11.960
will relax it feeling all tensions slip away, and this

532
01:47:12.159 --> 01:47:17.439
response will become so natural to you that it happens

533
01:47:17.520 --> 01:47:27.000
on its own. And you have retrained your habits, effectively

534
01:47:28.960 --> 01:47:42.880
replacing the old response with this new, healthierd one. And

535
01:47:43.000 --> 01:47:48.680
you know that you have done excellent work today because

536
01:47:50.039 --> 01:47:55.880
you allowed yourself to relax, You allowed yourself to let

537
01:47:56.079 --> 01:48:04.960
go and to program old patterns, and your body and

538
01:48:05.159 --> 01:48:12.279
mind are thanking you for this. You may even feel

539
01:48:12.359 --> 01:48:17.520
a sense of joy or relief, knowing that you have

540
01:48:17.720 --> 01:48:27.520
taken a big step towards peaceful, uninterrupted sleep and better

541
01:48:27.680 --> 01:48:39.520
health for your teeth and your jore. Now it's time

542
01:48:39.680 --> 01:48:44.960
to finish this session in a way the best serves you,

543
01:48:47.119 --> 01:48:50.439
and you have a choice of how you would like

544
01:48:50.680 --> 01:48:57.079
to conclude, and both options will reinforce the positive changes

545
01:48:57.159 --> 01:49:06.039
you've made. You can drift into a deep sleep, So

546
01:49:06.199 --> 01:49:10.000
if you're listening to this at bedtime or simply wish

547
01:49:10.079 --> 01:49:15.439
to continue sleeping, you can allow yourself now to drift

548
01:49:15.520 --> 01:49:23.960
off into sleep, a deep, pressful sleep, because there's no

549
01:49:24.199 --> 01:49:29.399
need to become fully alert. You can just ignore the

550
01:49:29.479 --> 01:49:37.239
wake up cueues and instead feel yourself sinking deeper into comfort.

551
01:49:40.600 --> 01:49:45.960
And your unconscious mind has absorbed all of the suggestions

552
01:49:48.560 --> 01:49:56.960
and it will keep working on this positive transformation while

553
01:49:57.279 --> 01:50:07.319
you sleep. In fact, as you sleep, every breath and

554
01:50:07.800 --> 01:50:20.359
every moment of your relaxation will future cement these changes,

555
01:50:23.800 --> 01:50:36.239
and you'll sleep soundly through the night, jaw relaxed and comfortable,

556
01:50:41.079 --> 01:50:54.760
and you'll have pleasant, calm dreams, and when morning comes,

557
01:50:55.960 --> 01:51:11.960
you'll wake up naturally, feed refreshed, reenergized, and happy, with

558
01:51:12.119 --> 01:51:24.039
your jaw feeling great and if you need to wake

559
01:51:24.159 --> 01:51:29.640
up now. For example, if this is a daytime session

560
01:51:29.840 --> 01:51:36.199
or a short nap, you can choose to return to

561
01:51:36.439 --> 01:51:41.800
full wakefulness, and I will count from one up to five.

562
01:51:42.479 --> 01:51:46.880
With each number, you'll become a little bit more alert

563
01:51:47.279 --> 01:51:53.039
and energized, and by the time I reach five, you'll

564
01:51:53.319 --> 01:52:01.920
be fully awake, feeling rested, confident, and in control, bringing

565
01:52:02.039 --> 01:52:05.760
all of these positive feelings and new habits with you

566
01:52:06.600 --> 01:52:12.920
into your day. And your jaw will remain relaxed and

567
01:52:12.960 --> 01:52:22.600
will carry this calm awareness forwards as we prepare to

568
01:52:22.720 --> 01:52:29.359
count now, and remember it's your choice. You can wake up,

569
01:52:29.760 --> 01:52:36.760
or you can just simply drift deeper into sleep and

570
01:52:36.880 --> 01:52:46.680
let the counting fade away. Either way, your unconscious mind

571
01:52:47.319 --> 01:52:58.720
holds onto all of the good suggestions from this session. One,

572
01:53:00.239 --> 01:53:08.880
becoming a bit more awake. Now, if you are awaken,

573
01:53:10.479 --> 01:53:18.199
start to wiggle your fingers and toes gently, and if sleeping,

574
01:53:18.720 --> 01:53:32.119
you're drifting even further down, doubling the relaxation. Two energy

575
01:53:32.199 --> 01:53:39.960
returning to your limbs. Perhaps take a deep breath, fill

576
01:53:40.000 --> 01:53:45.840
in your lungs with refreshing air, or if you're sleeping,

577
01:53:46.600 --> 01:54:01.680
you sink even deeper, every muscle completely slack. Three rising

578
01:54:01.880 --> 01:54:09.640
up out of the hypnosis, now feeling wonderfully good and optimistic.

579
01:54:12.439 --> 01:54:24.920
And if sleeping, he'ls so deeply asleep, comfortable and safe.

580
01:54:25.279 --> 01:54:39.239
Four almost awake, feeling light, positive, and refreshed. If sleeping

581
01:54:39.640 --> 01:54:52.520
you're in a deep dreamy state, healing and resting. Five

582
01:54:54.640 --> 01:55:01.880
fully awake, fully alert, and feeling excellent in a every way.

583
01:55:02.840 --> 01:55:15.479
Mind clear, body energized, jaw relaxed and loose. And if

584
01:55:15.600 --> 01:55:23.000
instead you'll continuing into sleep, you'll now fully asleep, enjoying

585
01:55:23.079 --> 01:55:27.479
one of the best sleeps you've had in a long time.

586
01:55:33.039 --> 01:55:40.640
And congratulations on completing this session. Whether you're awake now

587
01:55:40.920 --> 01:55:49.159
or asleep, your unconscious mind is already implementing these changes

588
01:55:49.840 --> 01:55:56.159
for your benefits, and you can emerge from this experience

589
01:55:56.439 --> 01:56:03.159
knowing do you have set in motion a powerful positive

590
01:56:04.000 --> 01:56:14.800
transformation and you are calm, You are safe, and your

591
01:56:14.960 --> 01:56:28.159
jaw is relaxed and protected. That brings us to the

592
01:56:28.279 --> 01:56:33.039
end of this recording. Remember to be kind to yourself

593
01:56:33.760 --> 01:56:39.199
because she deserved to be happy, and be gentle of yourself.

594
01:56:39.640 --> 01:56:52.199
You deserve to feel safe. Lots of love. Bye, relax

595
01:56:55.840 --> 01:57:06.399
in the more deep and meaningful way. Maybe in a

596
01:57:06.479 --> 01:57:14.000
way that can not just allow you to feel calmer

597
01:57:15.199 --> 01:57:24.600
now and throughout the time we spend together here, not

598
01:57:25.119 --> 01:57:30.439
just relaxed at the end of the recording when it's

599
01:57:30.560 --> 01:57:37.720
finished and you can enjoy that sense of comfort and peace,

600
01:57:42.439 --> 01:57:55.279
But also I think it would be nice to have

601
01:57:55.760 --> 01:58:12.760
those feelings of relaxation continue for longer after the recording

602
01:58:12.800 --> 01:58:26.279
has ended, so that you can still benefit from listening

603
01:58:27.159 --> 01:58:36.119
to my voice, maybe in a few hours time, perhaps tomorrow,

604
01:58:42.119 --> 01:58:50.000
and then by listening regularly, especially if you find like

605
01:58:50.119 --> 01:58:53.560
some people do and myself as well. I sometimes I

606
01:58:53.720 --> 01:59:04.279
find one particular recording that really resonates with me, and

607
01:59:04.359 --> 01:59:09.560
I just listened to it over and over again every morning,

608
01:59:09.720 --> 01:59:22.279
every evening. There was this recording from We're going back

609
01:59:22.319 --> 01:59:27.840
to about nineteen ninety nine. It wasn't hypnosis, but it

610
01:59:27.920 --> 01:59:33.000
was a guided visualizations. It kind of was hypnosis, really,

611
01:59:35.479 --> 01:59:40.640
and I managed to find it again and it still

612
01:59:40.720 --> 01:59:46.319
has the same effect on me, And part of it

613
01:59:46.479 --> 02:00:01.199
was the person's voice relaxed me, just felt so peaceful,

614
02:00:03.319 --> 02:00:09.880
and I'd look forward to listening to her in the

615
02:00:09.920 --> 02:00:20.600
morning and in the evening. And I knew before even

616
02:00:21.359 --> 02:00:29.800
pressing the play button that since I've done that pressed

617
02:00:29.840 --> 02:00:38.399
the play button. This was in the days of CD

618
02:00:38.600 --> 02:00:47.279
players press the play button. In fact, it might have

619
02:00:47.359 --> 02:00:51.680
even been a tape tape recorder. I'd lie down on

620
02:00:51.720 --> 02:01:04.199
the bed and then even without necessity, thoroughly listening to

621
02:01:04.359 --> 02:01:17.520
her words because I had been memorized. Really, it was

622
02:01:17.560 --> 02:01:28.199
as if my body knew exactly what to do, and

623
02:01:28.359 --> 02:01:50.079
the muscles just almost went into automatic relaxation, and I

624
02:01:50.199 --> 02:02:04.119
remember my mind would slow down. Now. Now, I was

625
02:02:04.319 --> 02:02:11.600
listening to this recording in the early days of learning hypnosis,

626
02:02:14.159 --> 02:02:22.000
and long before I ever made any videos or audio

627
02:02:22.039 --> 02:02:26.800
recordings myself, because I didn't start doing that till two

628
02:02:26.840 --> 02:02:28.279
thousand and six.

629
02:02:34.840 --> 02:02:40.920
I knew, I knew how.

630
02:02:42.279 --> 02:02:56.079
Helpful I found being able to just let go, to

631
02:02:56.159 --> 02:03:09.319
have that trust in the person I'm listening to, knowing

632
02:03:09.439 --> 02:03:17.279
that it's going to be just as relaxing, if not

633
02:03:17.520 --> 02:03:26.840
more so. Each time you hear my voice, you may

634
02:03:26.880 --> 02:03:38.439
feel the same. Some people have been listening to me

635
02:03:38.680 --> 02:03:52.600
for over a decade, maybe not solidly, obviously, not twenty

636
02:03:52.640 --> 02:04:00.640
four hours a day, but maybe people come back. Some

637
02:04:00.680 --> 02:04:15.520
people may be listen every day. And something that I

638
02:04:15.560 --> 02:04:31.560
do which you may not realize by listening, is when

639
02:04:31.840 --> 02:04:47.359
I record these recordings now. For example, I also am

640
02:04:47.600 --> 02:05:01.399
affected by the words that I say. So if I

641
02:05:01.439 --> 02:05:08.800
said to you, focus on your feet, notice your feet relaxing,

642
02:05:12.279 --> 02:05:20.199
I will be focusing on my feet. I will be

643
02:05:20.279 --> 02:05:38.399
noticing my feet relaxing. If I said, focus on your hands,

644
02:05:41.159 --> 02:05:50.680
and maybe notice the difference between each hand, perhaps notice

645
02:05:50.800 --> 02:05:56.880
the the air in the room, the temperature of the room.

646
02:05:58.760 --> 02:06:09.000
On the backs of your head hands. You may start

647
02:06:09.079 --> 02:06:16.840
to notice what almost feels like a very light breeze,

648
02:06:17.520 --> 02:06:21.600
even though there may not be any type of breeze

649
02:06:21.840 --> 02:06:34.600
at all where you are right now. And as you

650
02:06:34.680 --> 02:06:48.359
become aware of your hands, I'm also aware of how

651
02:06:49.479 --> 02:07:13.960
relaxed my hands are feeling now. And when it comes

652
02:07:14.119 --> 02:07:21.079
to potentially drifting off to sleep, which may be the

653
02:07:21.239 --> 02:07:37.079
reason you're listening, I also feel drowsy when I make

654
02:07:37.199 --> 02:07:58.359
these recordings. I also notice my mind drifting. In fact,

655
02:07:58.640 --> 02:08:15.359
at times I've actually fallen asleep without even noticing, and

656
02:08:15.399 --> 02:08:26.319
then I carry on talking. And it's only when I

657
02:08:26.399 --> 02:08:35.800
listen back to do the editing I hear snoring and

658
02:08:35.880 --> 02:08:45.720
I think I don't remember snoring. I remember talking. This

659
02:08:46.079 --> 02:08:53.399
snoring was a pig turned up. That's why I sound

660
02:08:53.520 --> 02:09:04.760
like when I snore. I get read into the whole experience.

661
02:09:12.680 --> 02:09:21.720
I don't know how you feel. How relaxed do you

662
02:09:21.840 --> 02:09:32.800
feel in your feet, how relaxed you feel in your hands.

663
02:09:47.840 --> 02:10:00.000
I have noticed more and more that the more relaxed,

664
02:10:01.800 --> 02:10:18.000
deeper level of comfort you feel, the easier your breathing becomes.

665
02:10:24.199 --> 02:10:40.880
It's almost like that additional muscle relaxation. So this allows

666
02:10:40.920 --> 02:11:12.000
you to breathe easier without necessarily focusing on your breath, however,

667
02:11:12.239 --> 02:11:41.039
being able to notice the ease in which you breathe

668
02:11:41.239 --> 02:12:31.079
so naturally, you breathe so very easily and smoothly. Whenever

669
02:12:31.199 --> 02:12:49.520
I imagine my breathing improving. When I've got my eyes closed,

670
02:12:55.520 --> 02:13:08.000
I tend to m visualize a beautiful field with trees

671
02:13:08.359 --> 02:13:42.199
and flowers producing all that life giving oxygen. It feels

672
02:13:42.319 --> 02:14:04.039
nice two if nothing else, just taking some time away

673
02:14:08.800 --> 02:14:52.079
from everything, enjoying that feeling of peace serenity with a

674
02:14:52.439 --> 02:15:44.359
joyful heart. Time seems to just drip by, so very slowly, relaxed,

675
02:15:50.239 --> 02:16:29.359
so deeply peaceful, completely unattached to any thoughts whatsoever in

676
02:16:29.560 --> 02:17:40.120
this moment, completely free, noticing that your mind has slowed down,

677
02:17:42.239 --> 02:18:28.959
slowed down because nothing really requires your attention you can

678
02:18:29.200 --> 02:18:45.319
enjoy the physical sensations of allowing the stress to rip

679
02:18:46.040 --> 02:18:59.520
out of your body, to appear out of every part

680
02:19:00.040 --> 02:19:24.600
yeh of your body, and being released from your brain

681
02:19:29.840 --> 02:20:06.239
in your mind slowly but surely, the muscles se les,

682
02:20:21.239 --> 02:21:17.040
relax res so very deeply, rex so deeply. And the feelings,

683
02:21:19.639 --> 02:21:44.559
the pleasant feelings in your arms and shoulders, deepening each

684
02:21:44.959 --> 02:22:26.000
part of your body further and deeper and deeper, noticine,

685
02:22:26.280 --> 02:22:52.799
the feelings in the back of your neck, the feelings

686
02:22:53.000 --> 02:23:41.840
in your wrists, muscles, in front of your body. I

687
02:23:42.040 --> 02:24:25.879
all say, feeling peaceful deeply. There's a sense of peace

688
02:24:30.360 --> 02:25:10.319
spreads through your fairy core. Even when you focus on

689
02:25:10.360 --> 02:25:53.639
your mind. Your mind becomes eve and slower, even deeper,

690
02:26:08.799 --> 02:27:11.280
relax so very slow, his stomach peace full in your stomach,

691
02:27:33.399 --> 02:28:07.520
You're back. Notice Notice how relaxed you'd now feel in

692
02:28:07.680 --> 02:28:40.399
the hole of your back. You spy from your brain

693
02:28:40.879 --> 02:28:48.680
all the way down the middle of your back, sending

694
02:28:49.000 --> 02:29:12.239
and receiving millions of messages every day, deep comfort, increasing

695
02:29:22.760 --> 02:30:29.120
deeply relaxed uns legs, spreading those signals down your spine

696
02:30:29.239 --> 02:30:52.799
or cord into air every part of your body, your shins,

697
02:30:53.000 --> 02:31:43.760
and your calf muscles were elbows. Feelings of peace and

698
02:31:43.920 --> 02:32:02.000
tranquility spreading through your body, tips of your toes, to

699
02:32:02.040 --> 02:32:13.760
your eyes, your fingers, all the way till you lower

700
02:32:13.879 --> 02:33:29.040
back lettinker read the tinker, peace drifting mind just wandering away,

701
02:33:38.520 --> 02:34:20.200
happy to let go, let go completely, let go, so tranquil,

702
02:34:44.360 --> 02:35:22.079
the whole body enjoying a sense listing go, heph more

703
02:36:30.479 --> 02:37:24.440
he enjoying the space, this space of peace and safety,

704
02:37:47.280 --> 02:39:46.399
so fary, relaxed, y, letting go. Maybe we can just

705
02:39:49.319 --> 02:39:58.120
focus on the different parts of your body, just to

706
02:39:58.440 --> 02:41:07.000
notice you fool head and your eyes mutual, so loose,

707
02:41:26.680 --> 02:42:59.760
noticing in the sense of complete freedom, absolute freedom, ri pies,

708
02:43:00.239 --> 02:44:46.920
fall energy, peace, to breathe, so much easier loose. You

709
02:44:47.120 --> 02:44:59.680
may have or may not have noticed your mind drifting

710
02:45:36.239 --> 02:46:00.520
peaceful me any even more deeply. In the parray backshef

711
02:46:05.719 --> 02:47:36.200
total bliss for pace, bliss for pace, terrefting o to pace,

712
02:48:00.920 --> 02:48:47.760
come so calm, let him go, peace with mind.

713
02:48:57.040 --> 02:49:31.520
Rex forty, So relaxed, so relaxed.

714
02:49:56.000 --> 02:50:22.840
Your body feels almost invisible, so very relaxed. I'm peaceful,

715
02:50:29.200 --> 02:51:39.319
so peaceful, RELI likes, and you could start to notice

716
02:51:39.719 --> 02:51:48.719
that you are feeling more relaxed, even though I've not

717
02:51:50.479 --> 02:52:00.159
purposely focused your mind upon that sense of phi so

718
02:52:00.280 --> 02:52:05.200
called comfort that is growing within you throughout your body,

719
02:52:08.440 --> 02:52:18.079
and your mind starts to slow down, and that could

720
02:52:18.159 --> 02:52:26.440
be almost in recognition of I guess my speech not

721
02:52:26.639 --> 02:52:43.719
being particularly fast and things just generally feel calmer. Just

722
02:52:44.079 --> 02:52:52.600
by listening to my voice, you give yourself an opportunity

723
02:52:54.360 --> 02:52:59.920
to take a break from the day, take a break

724
02:53:00.200 --> 02:53:07.879
from your life as it is, and to give yourself

725
02:53:07.959 --> 02:53:15.840
a rest, giving yourself permission to take some time off,

726
02:53:18.120 --> 02:53:23.479
and to allow your body to relax and allow your

727
02:53:23.639 --> 02:53:34.280
mind to slow down, which in turn releases the tension

728
02:53:35.680 --> 02:53:44.440
and he stresses that you had in your body. It's

729
02:53:44.479 --> 02:53:49.040
almost as if the parts of your body just open up,

730
02:53:50.360 --> 02:54:01.959
allowing the negativity out and at the same time replacing

731
02:54:02.879 --> 02:54:12.360
that negativity with positive heathing energy, which then fills your

732
02:54:12.440 --> 02:54:24.239
body up and your mind to also starts to appreciate

733
02:54:25.159 --> 02:54:43.520
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

734
02:54:46.719 --> 02:54:55.280
an energy that spreads through your body like a wave

735
02:54:57.600 --> 02:55:09.719
of comfort, and all this comes and just allowing yourself

736
02:55:12.559 --> 02:55:17.760
a few minutes, maybe half an hour, however long you

737
02:55:17.840 --> 02:55:30.399
want it to be, to just rest and allow your

738
02:55:30.559 --> 02:55:40.440
mind and your body to almost reset itself to the

739
02:55:41.159 --> 02:55:57.000
settings of comfort and relaxation, calmness, which allows more room

740
02:55:57.520 --> 02:56:10.520
for feelings of pleasure and happiness to move around your

741
02:56:10.639 --> 02:56:19.040
body and into your mind, almost as if your mind

742
02:56:19.159 --> 02:56:29.760
and your body are sinking together, almost mirroring each other

743
02:56:30.799 --> 02:56:42.840
with that growing positivity and calmness. And it feels nice.

744
02:56:45.280 --> 02:56:51.280
It really does feel nice to know that you are

745
02:56:51.319 --> 02:57:01.479
the one that has allowed yourself to feel more comfort

746
02:57:04.719 --> 02:57:18.200
and to experience more of this deep relaxation spreading throughout

747
02:57:18.319 --> 02:57:30.520
your body. And as I focus on each part of

748
02:57:30.639 --> 02:57:42.799
your body, you can notice that that part becomes even

749
02:57:44.040 --> 02:57:53.360
more relaxed just by focusing on it. It becomes even

750
02:57:53.600 --> 02:58:06.239
more calm and comfortable just by focusing. And as I

751
02:58:06.520 --> 02:58:14.799
move down your body, starting at your head, the parts

752
02:58:14.959 --> 02:58:22.360
that you've already focused on will continue to relax deeply,

753
02:58:25.159 --> 02:58:31.200
and those parts that we've not yet focused on or

754
02:58:31.319 --> 02:58:43.120
just automatically release any remain intention in anticipation of even

755
02:58:43.559 --> 02:58:56.079
more comfort about to come. Now, I'm going to start

756
02:58:56.200 --> 02:59:03.200
by focusing on your forehead. Just being aware of the

757
02:59:03.479 --> 02:59:13.760
feelings of your forehead and any background sounds like mister

758
02:59:14.040 --> 02:59:18.959
Herbert the pigeon can just allow you to feel even

759
02:59:19.120 --> 02:59:29.120
more relaxed. Just means you're in the moment. This isn't

760
02:59:29.639 --> 02:59:37.479
this isn't a sterile environment. This is the world. I

761
02:59:37.680 --> 02:59:45.040
live in the countryside, so there's lots of nature sounds around.

762
02:59:50.399 --> 02:59:55.479
So as you focus on your forehead, just notice how

763
02:59:55.600 --> 03:00:05.559
it becomes even more relaxed se you focus only on

764
03:00:05.799 --> 03:00:15.360
my voice and that part of your body. Moving down

765
03:00:15.600 --> 03:00:28.120
to your eyes, focusing on your eyes, noticing how your

766
03:00:28.200 --> 03:00:36.000
eyelids feel so heavy yet so light at the same time,

767
03:00:39.399 --> 03:00:50.040
and all the muscles around your eyes relaxing completely. Moving

768
03:00:50.159 --> 03:00:57.319
your focus down to your mouth, your lips, your tongue,

769
03:00:58.559 --> 03:01:06.479
your teeth, and your gums, the whole of your mouth, relaxing,

770
03:01:10.000 --> 03:01:20.200
calm and lease. As you focus now on your jaw,

771
03:01:23.319 --> 03:01:26.879
not just the parts of your jaw near your mouth

772
03:01:27.680 --> 03:01:32.000
and your chin, but all the way up the size

773
03:01:32.040 --> 03:01:38.879
of your face to your ears, the hole of your jaw,

774
03:01:41.520 --> 03:02:09.040
feeding more relaxed, calm. Focusing on your neck, the front

775
03:02:09.159 --> 03:02:17.799
of your neck and your throat, relaxing and loose and calm.

776
03:02:21.959 --> 03:02:27.120
The side of your neck, the right and the left

777
03:02:27.399 --> 03:02:45.840
side of your neck, relax and loose and calm and

778
03:02:46.079 --> 03:02:53.040
now the back of your neck. Focusing on the back

779
03:02:53.280 --> 03:03:03.520
of your neck can go of any tension that may

780
03:03:03.600 --> 03:03:14.120
have been there before and enjoying that sense of increasing

781
03:03:15.680 --> 03:03:24.280
comfort and release that you can experience in the back

782
03:03:24.360 --> 03:03:36.840
of your neck, moving down your back and moving either

783
03:03:37.040 --> 03:03:41.120
side of your spine right from the top of your

784
03:03:41.239 --> 03:03:46.760
back all the way down to the bottom of your

785
03:03:46.840 --> 03:04:04.040
back down to your lower back. And as you move

786
03:04:04.280 --> 03:04:11.920
up and down your spine, you can feel the muscles

787
03:04:13.000 --> 03:04:26.680
either side of your spine relaxing even more. And as

788
03:04:26.760 --> 03:04:33.920
those muscles relax, that sense of comfort starts to spread

789
03:04:35.520 --> 03:04:43.879
outwards from your spine into both sides of your back,

790
03:04:47.639 --> 03:04:51.360
the top of your back, the middle, and your lower back.

791
03:04:54.879 --> 03:05:02.000
And as you scan gently and slowly up and down

792
03:05:02.200 --> 03:05:07.239
your back, there's the muscles in the top of your

793
03:05:07.360 --> 03:05:17.319
back relax and become looser. The muscles in the middle

794
03:05:17.360 --> 03:05:24.680
of your back also seem to just almost divide from

795
03:05:24.719 --> 03:05:38.120
each other, separating and almost melting, and in your lower

796
03:05:38.239 --> 03:05:49.760
back there seems to be an extra special feeling of comfort.

797
03:05:55.040 --> 03:06:01.440
The spreads into your hips, down your lower back, get

798
03:06:01.520 --> 03:06:09.479
into your hips, into the area where your cosis are,

799
03:06:13.079 --> 03:06:19.239
and into your buttocks, and all those muscles that spread

800
03:06:22.000 --> 03:06:31.719
from your lower back into your hip area, start to melt,

801
03:06:36.200 --> 03:06:48.479
start to really let go. I don't even nowhere about

802
03:06:48.639 --> 03:06:54.639
to focus on your shoulders. Your back and your spine

803
03:06:55.680 --> 03:07:12.440
will continue to let go, continue to relax so calmly.

804
03:07:17.159 --> 03:07:22.120
And as you focus on your shoulders, you may notice

805
03:07:22.319 --> 03:07:46.440
that they're already feeding really loose, they're already feeding calm,

806
03:07:52.799 --> 03:08:03.399
and they're feeling those muscles hm. The move from your

807
03:08:03.559 --> 03:08:22.920
neck into your shoulders feel so soft and gentle, so

808
03:08:23.440 --> 03:08:52.680
smooth and calm. The feeding in your shoulders sens to

809
03:08:53.159 --> 03:09:00.360
spread deep into your shoulders, that sense of relax station,

810
03:09:01.559 --> 03:09:13.040
not just traveling deeply into your muscles, but also relaxing

811
03:09:15.920 --> 03:09:25.760
the bones and moving all the way to underneath your arms,

812
03:09:28.600 --> 03:09:34.559
relaxing that whole area between the tops of your shoulders

813
03:09:35.920 --> 03:09:53.639
and underneath your arms healing. You feel so relaxed and

814
03:09:53.920 --> 03:10:09.479
comfortable in your shoulders, which sends that deep healing message

815
03:10:14.840 --> 03:10:26.479
into your arms, and you may feel almost as if

816
03:10:26.559 --> 03:10:33.079
your arms are not even there, because they're so relaxed,

817
03:10:36.280 --> 03:11:22.440
so deeply relaxed, so so calm, so pose, not feeling

818
03:11:22.799 --> 03:11:38.040
spreading all the way down your arms. Two elbows, including

819
03:11:39.760 --> 03:12:06.280
your elbows circumforts spreads or away into rests. Are forearments

820
03:12:06.760 --> 03:12:30.399
induists so heavy, yet at the same time so light

821
03:12:33.639 --> 03:13:30.239
and gentle. Fully you see now on your hands, my hands,

822
03:13:36.520 --> 03:14:06.079
so peaceful in your hands, there's a sense of real peace.

823
03:14:17.879 --> 03:14:30.920
It just seems to I feel so familiar when your

824
03:14:31.159 --> 03:15:39.680
hands relax deeply. Mhmm. Else, the thing is you things, sidles,

825
03:16:08.959 --> 03:16:42.680
your finger tips, moving your attention to the front of

826
03:16:42.840 --> 03:17:13.399
your body, so comfortable, Make then your focus your legs,

827
03:18:32.319 --> 03:19:27.479
what muscles in your thighs, your knees, so relax carve

828
03:19:27.719 --> 03:21:37.760
mussels and just shins, how pusy they four fathing your

829
03:21:38.000 --> 03:22:36.120
feet so peaceful, so calm, so peaceful, sircom so peaceful,

830
03:22:39.840 --> 03:23:18.559
sycom so peace for re sin peace fall calm, allowing

831
03:23:18.639 --> 03:23:25.799
that deep relaxation to spread your chest, in your stomach,

832
03:23:29.559 --> 03:23:57.280
so letting go of everything. So I'm gonna start counting

833
03:23:57.399 --> 03:24:09.120
down now, from twenty down to one. You can imagine

834
03:24:09.159 --> 03:24:12.879
in a way it's like just walking down some steps,

835
03:24:14.840 --> 03:24:19.159
and each step or twenty steps, and each step represents

836
03:24:20.440 --> 03:24:33.319
a level of comfort, each step represents a deepening of

837
03:24:33.559 --> 03:24:44.280
that comfort, and the furvies you walk down those steps

838
03:24:44.440 --> 03:24:56.680
that are deeper and more relaxed you feel. So starting

839
03:24:56.840 --> 03:29:29.200
with number twenty twenty, nineteen, eighteen, seventeen sixsting three four

840
03:30:29.040 --> 03:38:01.719
four see too well five eight nine eight seven s

841
03:39:47.639 --> 03:45:41.040
five four four two one. And now as you focus

842
03:45:41.200 --> 03:45:54.840
on your eyes, we're gonna count down from ten douts one.

843
03:46:01.239 --> 03:46:10.280
Focus in just on your eyes, your eyelids, the muscles

844
03:46:10.440 --> 03:46:19.360
around your eyes, your eye wolves themselves, a whole area

845
03:46:22.319 --> 03:46:36.280
that makes up your eye. And as we count down

846
03:46:36.520 --> 03:46:44.840
from ten down to one, whilst focus in on your eyes,

847
03:46:51.200 --> 03:47:02.079
you'll become twice is relaxed with each nothing but counting down,

848
03:47:06.159 --> 03:47:13.159
and you may find the all you want to do

849
03:47:13.680 --> 03:47:22.600
is just drift off to sleep. And if that's what

850
03:47:22.920 --> 03:47:35.399
you want, then just allow yourself to do that. Now,

851
03:47:38.399 --> 03:47:44.760
focusing on your eyes, I'm going to begin counting down

852
03:47:46.280 --> 03:49:02.879
from ten down to one right now. Two nine eight

853
03:49:56.399 --> 03:57:14.639
seven y five four three two one. Hm. So counting

854
03:57:14.719 --> 03:57:27.959
down from ten to one ten nine eight seven six

855
03:57:30.200 --> 03:57:50.360
five four three two one. And maybe that was a

856
03:57:50.440 --> 03:57:54.559
bit too quick in order to relax. Maybe it's a

857
03:57:54.639 --> 03:58:00.719
bit too fast for you to notice the harming of

858
03:58:00.840 --> 03:58:07.559
your body, maybe even a little bit of pressure there,

859
03:58:07.719 --> 03:58:11.239
Like you're counting down from ten to one. Would you

860
03:58:11.399 --> 03:58:14.559
expect me to do man, expect me to just to

861
03:58:14.639 --> 03:58:24.239
go with floppy just because you're counting down. I can

862
03:58:24.319 --> 03:58:28.040
try it again, but this time I go this lower.

863
03:58:30.280 --> 03:58:35.159
This time, as you focus on the whole of your

864
03:58:35.200 --> 03:58:43.559
body before we focus on your legs. Just notice how

865
03:58:43.639 --> 03:58:57.760
your body does start to feel more relaxed with every

866
03:58:57.920 --> 04:00:32.959
number that I count ten nine, eight, seven, six, five, four, three, two, one,

867
04:00:44.319 --> 04:00:50.000
And just notice how how you feel, generally, how your

868
04:00:50.040 --> 04:01:04.879
body feels. It's not necessarily even about counting down from

869
04:01:05.000 --> 04:01:12.639
ten to one. It's that space that you have, that

870
04:01:15.239 --> 04:01:36.159
space between being active physically or mentally to just sitting

871
04:01:36.440 --> 04:01:41.200
or lying down, just being there, not doing anything, not

872
04:01:41.520 --> 04:01:48.520
saying anything, or needing to think about anything. So that

873
04:01:48.639 --> 04:01:52.200
opens up a space, you know, a bit of a space,

874
04:01:53.200 --> 04:02:03.440
a gap. The more I came down from ten to one,

875
04:02:04.600 --> 04:02:12.719
the bigger that gap becomes. So there's that gap of calmness,

876
04:02:14.120 --> 04:02:29.760
of comfort, relaxation. It's a nice feeling, and it moves

877
04:02:31.360 --> 04:02:41.239
those stresses or discomforts physically or emotionally, moves them away.

878
04:02:48.040 --> 04:03:01.040
Allows you to just slow down. Someone count again from

879
04:03:01.079 --> 04:03:09.719
ten down to one, and notice that gap widening. The gap.

880
04:03:11.520 --> 04:03:16.120
And as it widens, it's almost like the stress and

881
04:03:16.280 --> 04:03:36.639
attention falls into the gap, gives you that distance, that space.

882
04:03:39.040 --> 04:05:33.799
Now ten nine eight, seven, six, five, four three two one.

883
04:05:45.680 --> 04:06:07.079
How did your body feel? Can you notice that you're

884
04:06:07.120 --> 04:06:43.840
feeling calmer? Do you feeling more relaxed? As we now

885
04:06:44.040 --> 04:07:04.200
focus on your legs, just your legs, We're just going

886
04:07:04.319 --> 04:07:24.079
to start with focusing on your thighs. Of course, it's

887
04:07:24.159 --> 04:07:32.799
not the most exciting thing to be doing, because I'm sure,

888
04:07:32.959 --> 04:07:35.520
like most of your body is not a lot going

889
04:07:35.600 --> 04:07:48.280
on right now. Just focusing on the whole of your thighs,

890
04:07:51.120 --> 04:07:54.799
the tops of your thighs, the sides of your thighs,

891
04:07:57.040 --> 04:08:01.520
the bottoms of your thighs, your outer thighs, and your

892
04:08:01.600 --> 04:08:06.840
inner thighs. Basically the whole of your thigh that leads

893
04:08:07.879 --> 04:08:23.440
into your hip and it goes down to your knee joints. Now,

894
04:08:23.520 --> 04:08:30.520
this is a big area. It's a very heavy area.

895
04:08:31.040 --> 04:08:37.000
It's very strong, probably the strongest muscles in your body

896
04:08:37.719 --> 04:08:52.000
or in your thighs. But I don't think we perhaps

897
04:08:54.000 --> 04:09:06.719
give enough attention to our thighs. Perhaps we don't acknowledge

898
04:09:07.399 --> 04:09:26.799
how important our thighs are to our lives, how much

899
04:09:29.440 --> 04:09:42.920
they actually do for us all through our lives. And

900
04:09:43.040 --> 04:09:48.719
it may seem to sound really weird, but I think

901
04:09:48.799 --> 04:09:55.719
that all of our body parts, especially our thighs, need

902
04:09:55.920 --> 04:10:10.399
some TLC, a bit of love shown, a bit of acknowledgment.

903
04:10:12.879 --> 04:10:22.159
I thank you gratitude for what our thighs do for us.

904
04:10:28.760 --> 04:10:34.360
And I know this may sound a bit strange. Maybe

905
04:10:34.399 --> 04:10:37.200
you think, why am I sure that I should be

906
04:10:37.280 --> 04:10:42.040
out in the garden hugging a tree or something. Well,

907
04:10:46.200 --> 04:10:48.479
it's hard to set a microphone up on a tree.

908
04:10:49.520 --> 04:10:51.719
That's why I'm doing this indoors. Otherwise I would be

909
04:10:51.799 --> 04:10:55.520
outside hugging a tree. Now I can't see the television

910
04:10:55.559 --> 04:11:04.159
from the tree. If you move down to your knees

911
04:11:06.079 --> 04:11:14.000
gaining such an important part, and I think we don't

912
04:11:14.079 --> 04:11:21.920
necessarily I'll speak for myself here, I don't necessarily appreciate

913
04:11:23.719 --> 04:11:28.799
all that my knees do for me until I have

914
04:11:28.920 --> 04:11:32.319
a problem with my knee. It's occasionally, if I ever

915
04:11:33.920 --> 04:11:37.879
maybe i'll bash it or it's aching for some reason.

916
04:11:39.600 --> 04:11:45.799
It's then that I realize how much it does. You know,

917
04:11:45.879 --> 04:11:51.840
the benefit of being able to use my legs without

918
04:11:53.600 --> 04:12:00.840
any kind of physical discomfort is a beautiful thing that's

919
04:12:01.079 --> 04:12:09.479
possibly not appreciated until it's temporarily removed. You know that's comfort.

920
04:12:13.559 --> 04:12:18.159
But as you focus on your knees, regardless of how

921
04:12:18.239 --> 04:12:25.760
your knees feel, you can have that sense of gratitude

922
04:12:27.280 --> 04:12:29.879
and love to your knees for all that they do

923
04:12:30.079 --> 04:12:43.079
for you, And you can still have that attention on

924
04:12:43.200 --> 04:12:49.399
your thighs and maybe notice how your thighs feel, maybe

925
04:12:50.079 --> 04:13:07.639
noticed that they are relaxing more deep as you focus

926
04:13:07.840 --> 04:13:13.399
now on the bottoms of your legs, your shins, and

927
04:13:13.520 --> 04:13:19.840
your calf muscles and the bones between your knees and

928
04:13:19.959 --> 04:13:33.159
your feet, incorporating of course, your ankles so important. You know,

929
04:13:33.200 --> 04:13:38.000
anyone that's had even like the slightest sprain of an

930
04:13:38.040 --> 04:13:46.159
ankle knows how how much we take our ankles for granted.

931
04:13:52.040 --> 04:13:54.040
And it's kind of strange in a way when you

932
04:13:54.120 --> 04:13:59.719
think that. You know, logically, our wrists are a lot

933
04:14:00.879 --> 04:14:04.879
than the rest of our arms, which is okay, it

934
04:14:04.959 --> 04:14:08.840
doesn't can't see any problem with that because we're just

935
04:14:08.959 --> 04:14:16.600
picking stuff up. But our ankles so much thinner than

936
04:14:16.639 --> 04:14:25.719
the rest of our legs, and from a physics perspective

937
04:14:27.000 --> 04:14:31.159
or logical even it doesn't really make sense that all

938
04:14:31.280 --> 04:14:40.000
this weight would ultimately be resting on your ankles then

939
04:14:40.120 --> 04:14:53.280
leading to your feet. That thin area, thin bone. Yeah,

940
04:14:53.360 --> 04:14:59.040
it does so much great work. Supports us, supports our

941
04:14:59.120 --> 04:15:10.920
body for a lifetime, helps us to balance, It helps

942
04:15:10.959 --> 04:15:23.559
you to get her around and be mobile. And there's

943
04:15:23.600 --> 04:15:31.479
the calf muscles. Of course, when I was younger, I

944
04:15:31.520 --> 04:15:34.760
couldn't see the point in calf muscles. It didn't seem

945
04:15:34.760 --> 04:15:39.840
to do anything. Okay, if I walked around on tiptoes,

946
04:15:40.639 --> 04:15:44.479
then my calf muscles get some work. But of course

947
04:15:44.559 --> 04:15:48.680
that's not true. The calf muscles are being used whenever

948
04:15:48.799 --> 04:16:02.840
we use her legs and your shins to protect your

949
04:16:02.920 --> 04:16:11.920
lower legs, shaped in a way, almost as a protector

950
04:16:12.399 --> 04:16:27.120
for the bone, leading of course to your ankles and

951
04:16:27.239 --> 04:16:34.159
your feet. But we're not going to focus on your feet.

952
04:16:34.239 --> 04:16:37.959
We're just going to focus on the legs. And I

953
04:16:38.120 --> 04:16:43.000
realize that now that I've mentioned your feet, it probably

954
04:16:44.040 --> 04:16:47.719
focusing on them anyway, So maybe I should focus on

955
04:16:47.799 --> 04:16:53.600
your feet a little bit. You can have them in

956
04:16:53.680 --> 04:16:59.399
your awareness, the same as you have your thighs in

957
04:16:59.520 --> 04:17:03.959
your aware. Even though we haven't been focusing on your

958
04:17:04.079 --> 04:17:10.000
thighs for a few minutes, we've been focusing on your ankles.

959
04:17:15.719 --> 04:17:30.920
There's still that sensation of comfort in your thighs, and

960
04:17:31.040 --> 04:17:40.479
there's that movement of energy because the thighs hold lots

961
04:17:40.479 --> 04:17:46.000
of different sensations. Of course, there's the muscles, the big

962
04:17:46.360 --> 04:17:58.479
straw muscles that we have in our thighs. But the

963
04:17:58.680 --> 04:18:04.639
skin on the outside of the thighs, as in the

964
04:18:04.760 --> 04:18:10.360
outside of all of our body, can be very sensitive,

965
04:18:14.239 --> 04:18:27.440
sensitive to the touch, sensitive to temperature. And inside your

966
04:18:27.559 --> 04:18:35.000
thighs the bones, there's the muscle, there's the blood, vessels,

967
04:18:35.200 --> 04:18:40.959
the ar trees, all this stuff that's inside your thighs.

968
04:18:45.280 --> 04:18:48.479
And I guess sometimes it'd be nice if you could

969
04:18:48.479 --> 04:18:53.840
actually put your fingers inside your thighs and a message,

970
04:18:56.239 --> 04:18:59.719
so you can message on the outside, of course, but

971
04:19:00.079 --> 04:19:03.200
are to get deep into the muscles and to be

972
04:19:03.239 --> 04:19:08.399
able to just massage inside your thighs, message in the

973
04:19:08.479 --> 04:19:17.200
bones of your leg, massage in all the veins and

974
04:19:17.440 --> 04:19:27.840
just gently healing your thighs, and you could move down

975
04:19:29.920 --> 04:19:34.959
message and inside your knees, just message in those bones,

976
04:19:35.959 --> 04:19:43.000
but with healing fingertips, spreading that healing energy deep into

977
04:19:43.120 --> 04:19:52.479
the joints of your knees. Of course, there's the back

978
04:19:52.760 --> 04:19:57.879
of your your knee or the inside crease where your

979
04:19:57.959 --> 04:20:05.520
knee is it's a very sensitive area. Very it feels

980
04:20:05.600 --> 04:20:09.600
very nice when you stroke it. That might be because

981
04:20:10.479 --> 04:20:15.440
it's an area that's not really touched very often. It's

982
04:20:15.600 --> 04:20:22.120
almost like a hidden part, that crease in your legs.

983
04:20:22.200 --> 04:20:29.559
It's almost like a part that has a sensitivity, which

984
04:20:29.600 --> 04:20:40.040
is a little bit different. Of course, it's protected by

985
04:20:40.120 --> 04:20:51.520
your legs, So you can imagine putting your fingers into

986
04:20:51.639 --> 04:21:01.319
that crease in your legs that fall in between your legs.

987
04:21:02.040 --> 04:21:06.639
You can just message with your fingertips, letting your fingertips

988
04:21:06.760 --> 04:21:17.239
going inside, message in the muscle tissue. You can of

989
04:21:17.360 --> 04:21:24.440
course feel the bones of your knees healing through your fingertips.

990
04:21:31.840 --> 04:21:37.159
And then as you go down to your calf muscles.

991
04:21:37.559 --> 04:21:39.280
Now that's the part I'd like to be able to

992
04:21:40.120 --> 04:21:47.440
really put my fingertips deep inside my calf muscles, massage

993
04:21:47.559 --> 04:21:53.600
in every single tissue of that muscle.

994
04:21:54.799 --> 04:22:03.440
Healing every part, and then doing.

995
04:22:03.280 --> 04:22:10.719
The same for my shins, massage in and gently stroking

996
04:22:10.920 --> 04:22:17.280
the bones, gently stroking them, healing in a loving way,

997
04:22:18.559 --> 04:22:24.959
because they deserve to be treated as the precious bones

998
04:22:25.040 --> 04:22:29.680
that they are. Because our legs are so precious as

999
04:22:29.760 --> 04:22:34.440
in all the other parts of our body and more

1000
04:22:34.520 --> 04:22:48.639
precious of any jure on the planet. When you start

1001
04:22:48.799 --> 04:23:00.680
to think about your legs in this way, it can

1002
04:23:00.959 --> 04:23:10.440
change your perspective. It might sound a bit a bit

1003
04:23:10.680 --> 04:23:16.159
silly to start with the idea of having love for

1004
04:23:16.280 --> 04:23:25.600
your legs, shown appreciation for your thighs, wanting to be

1005
04:23:25.680 --> 04:23:33.079
able to put your hands in your thighs, massage the

1006
04:23:33.239 --> 04:23:39.120
muscles and the bones, and to get your fingers deep

1007
04:23:39.239 --> 04:23:48.959
in there, releasing all tension, just to show how much

1008
04:23:49.079 --> 04:23:56.559
you care about your legs, how much you care for

1009
04:23:57.680 --> 04:24:05.639
what your legs do for you regularly, your knees, your calves,

1010
04:24:06.959 --> 04:24:19.200
your ankles, the strength of your ankles, considering how thin

1011
04:24:19.360 --> 04:24:22.959
they are compared to the rest of your legs, especially

1012
04:24:23.040 --> 04:24:37.719
your thighs, yet they're so strong, so flexible, absolutely amazing things.

1013
04:24:39.000 --> 04:24:48.639
Your ankles are truly a gift because of what they

1014
04:24:48.799 --> 04:25:00.479
do for you, supporting all that weight, regardless of how

1015
04:25:00.680 --> 04:25:04.639
what weight you are, Even if you only ate stone,

1016
04:25:06.760 --> 04:25:10.040
there's still a lot of weight for these little ankles.

1017
04:25:13.639 --> 04:25:17.920
Now I'm a lot heavier than eat stone, double down,

1018
04:25:21.399 --> 04:25:30.520
get my ankles support my body all the time. Although

1019
04:25:30.520 --> 04:25:33.319
they do give off a sigh of relief when I

1020
04:25:33.440 --> 04:25:42.079
sit down. That's in fact, my whole legs do my

1021
04:25:42.280 --> 04:25:49.399
feet feet also go, my toes clap. We're so happy.

1022
04:26:09.200 --> 04:26:18.760
Your legs really are amazing. And I know that about

1023
04:26:19.319 --> 04:26:25.159
talking about your legs is probably possibly among the most

1024
04:26:26.079 --> 04:26:33.639
most boring things you've ever heard anyone say. Possibly they're

1025
04:26:33.719 --> 04:26:40.559
boring or not. Everything I said is true. Your legs

1026
04:26:41.239 --> 04:27:01.239
are amazing. Your legs deserve not just respect, they deserve

1027
04:27:01.319 --> 04:27:13.760
to relax deeply. They deserve to take some time out

1028
04:27:14.319 --> 04:27:37.760
of the day to just let go completely. The legs

1029
04:27:43.239 --> 04:27:56.479
really can relax. And because the legs are so such

1030
04:27:56.520 --> 04:28:01.040
a most you know, very important part of your body.

1031
04:28:02.319 --> 04:28:04.920
When you relax your legs, the rest of your body

1032
04:28:05.600 --> 04:28:24.360
also naturally follows in that journey of comfort. I can

1033
04:28:24.440 --> 04:28:29.399
feel it in my hips. My hips feel really loose,

1034
04:28:32.680 --> 04:28:36.959
and also in my lower back as well. My lower

1035
04:28:37.079 --> 04:28:42.600
back really feels it feels stretched, even though I'm just

1036
04:28:42.719 --> 04:28:48.959
sitting in a chair and there's no stretching as far

1037
04:28:49.040 --> 04:28:51.959
as I'm aware that I'm doing. But it's almost as

1038
04:28:52.000 --> 04:28:55.920
if the muscles are just relaxed so much that there

1039
04:28:56.040 --> 04:29:04.719
is a natural stretch as the tension has reduced a lot.

1040
04:29:21.079 --> 04:29:24.159
And I'm now going to count down from ten down

1041
04:29:24.239 --> 04:29:35.559
to one, and you can continue to fill wonderfully relaxed

1042
04:29:39.360 --> 04:30:22.479
ten nine, eight, seven, six, five four three two one relax.

1043
04:30:30.360 --> 04:30:34.159
So I'm just going to count down from five down

1044
04:30:34.239 --> 04:30:38.680
to one, and as a countdown, if you just focus

1045
04:30:38.799 --> 04:30:46.719
on the numbers, just the numbers counting down, and notice

1046
04:30:47.600 --> 04:30:55.639
how you feel in this moment as you hear the

1047
04:30:55.760 --> 04:31:03.920
numbers counting down, knowing that those numbers counting down represents

1048
04:31:04.799 --> 04:31:13.840
you feeling calmer, not just in your body, but also

1049
04:31:16.120 --> 04:31:22.760
relaxing your mind. I'll just notice how you feel. There's

1050
04:31:22.879 --> 04:31:28.600
nothing to do, there's nothing to say, there's nothing to

1051
04:31:28.760 --> 04:32:11.600
think about, starting with number five, four three two one.

1052
04:32:21.040 --> 04:32:32.879
And as you notice the gradual letting go of the

1053
04:32:33.040 --> 04:32:40.680
tension in your body, you may also begin to notice

1054
04:32:40.799 --> 04:32:48.000
and be aware of how your mind is starting to

1055
04:32:49.360 --> 04:32:55.959
slow down. This is just a natural thing that happens.

1056
04:32:58.559 --> 04:33:03.239
It's not really a special your procedure. It's just natural

1057
04:33:03.360 --> 04:33:09.720
because as your body relaxes, your mind also starts to relax.

1058
04:33:11.319 --> 04:33:14.959
And the more your mind relaxes, the more your body relaxes.

1059
04:33:15.080 --> 04:33:25.599
It's just a continuous circle of relaxation. And is that

1060
04:33:26.880 --> 04:33:34.759
calmness that comes from relative quietness. You know, even even

1061
04:33:34.799 --> 04:33:41.319
if there's background sounds either your side on mind, it's

1062
04:33:41.479 --> 04:33:47.360
still going to be quite calm. You know, you haven't

1063
04:33:47.400 --> 04:33:52.360
got the television on, there's no music in the background

1064
04:33:52.439 --> 04:33:55.080
unless you're listening to the recording with music. Of course,

1065
04:33:59.840 --> 04:34:02.119
you're very likely not going to be sitting in a

1066
04:34:02.240 --> 04:34:05.360
room with other people. Of course you might be, but

1067
04:34:06.680 --> 04:34:09.919
generally it's more ideal if you can do this on

1068
04:34:10.040 --> 04:34:21.360
your own, so no distractions, and when you stop thinking

1069
04:34:21.439 --> 04:34:38.599
about stuff, relaxation automatically rises. A sense of comfort starts

1070
04:34:38.680 --> 04:34:47.400
to grow, and without trying to build it up into

1071
04:34:47.520 --> 04:34:59.639
something fantastical or something magical, this is just a natural process,

1072
04:35:02.000 --> 04:35:12.840
something that's easy to accomplish. In fact, it's almost the

1073
04:35:13.159 --> 04:35:19.880
sense of relaxing completely happens really when you put no

1074
04:35:20.080 --> 04:35:24.639
effort into it. It's not something that you can really force.

1075
04:35:27.279 --> 04:35:36.639
It's something that happens naturally. And part of the process

1076
04:35:37.040 --> 04:35:48.240
of this recording and others is simply two allow you

1077
04:35:50.639 --> 04:36:01.479
to take advantage of this space, this time, to just

1078
04:36:05.680 --> 04:36:13.240
let go, to just be here, to be in tune

1079
04:36:16.919 --> 04:36:29.000
with how you feel, yet with the intention of wanting

1080
04:36:29.319 --> 04:36:41.400
to relax deeply and maybe even to fall asleep, depending

1081
04:36:41.639 --> 04:36:47.840
on what it is that you wish for yourself in

1082
04:36:48.000 --> 04:37:04.119
this moment. As we know, relaxing is the majority of

1083
04:37:04.279 --> 04:37:08.840
the process of falling asleep. The actual falling asleep part

1084
04:37:09.119 --> 04:37:17.319
is a tiny bit at the end. The deeper relaxed

1085
04:37:17.639 --> 04:37:39.799
you become, the easier you find yourself drifting. You can also,

1086
04:37:39.959 --> 04:37:50.040
if you choose stay focused on my voice and really

1087
04:37:50.560 --> 04:38:20.200
enjoy the process, gradually relaxing each muscle in your body

1088
04:38:25.279 --> 04:38:54.400
effortlessly and just observing the sensation of letting go completely.

1089
04:39:00.439 --> 04:39:04.479
This time, I'm going to count from six down to one,

1090
04:39:09.360 --> 04:39:18.479
and you can notice your mind calming down more with

1091
04:39:18.919 --> 04:39:32.599
each number that you hear me say, naturally, feeling calm

1092
04:39:33.080 --> 04:42:11.279
and slow and peaceful. Six, five, four, three, two one,

1093
04:42:32.400 --> 04:42:41.959
being aware of how your mind to slow right down,

1094
04:42:45.240 --> 04:43:08.599
sinking deeply into relaxation. And as you focus on your mind,

1095
04:43:08.919 --> 04:43:18.880
you may notice that there are some thoughts still there,

1096
04:43:21.479 --> 04:43:31.000
maybe some stubborn thoughts that for some reason perhaps need

1097
04:43:31.080 --> 04:43:46.279
your attention. That's what you can do is send love

1098
04:43:46.520 --> 04:44:00.759
to those thoughts. Sprinkle those thoughts with love all petals

1099
04:44:00.799 --> 04:44:06.279
from a flower. Just sprinkle it over them, petals filled

1100
04:44:06.319 --> 04:44:13.479
with love towards those thoughts. To let those thoughts know

1101
04:44:13.759 --> 04:44:20.240
that you're not abandoned in them, You just need them.

1102
04:44:21.479 --> 04:44:32.520
You require them to just calm down, slow down, quiet

1103
04:44:32.919 --> 04:44:48.279
down for now. So as you focus on those remaining

1104
04:44:48.479 --> 04:44:53.720
thoughts as we count down this time from seven down

1105
04:44:53.799 --> 04:45:02.200
to one, with each number, just a and sprinkling those

1106
04:45:02.439 --> 04:45:21.880
flower petals of love, kindness, gratitude over those thoughts, which

1107
04:45:21.919 --> 04:45:27.880
will allow them to just melt away and relax deeply.

1108
04:45:32.080 --> 04:45:46.520
With every number, those thoughts will become more and more relaxed,

1109
04:45:52.119 --> 04:48:06.520
starting with number seven, six, five, four, three, two one.

1110
04:48:23.200 --> 04:48:40.119
And as you now notice how relaxed you're feeling in

1111
04:48:40.319 --> 04:49:01.840
your body, we're going to focus on your hands, because

1112
04:49:01.959 --> 04:49:08.200
the more relaxed your hands are, the more relaxed your

1113
04:49:08.279 --> 04:49:29.040
body and mind are. And there's you focus on your

1114
04:49:29.240 --> 04:49:39.439
hands and your fingers. There's nothing needed to be done.

1115
04:49:40.400 --> 04:49:45.479
There's no clenching of fists or tents in the fingers

1116
04:49:45.599 --> 04:49:59.159
or anything like that. It's just noticing and focusing on

1117
04:49:59.400 --> 04:50:27.520
your hand, noticing how they feel, because the more relaxed

1118
04:50:28.000 --> 04:50:37.680
your hands feel, the calmer your mind feels, and the

1119
04:50:38.040 --> 04:50:55.000
more comfort you feel throughout your body. And you may

1120
04:50:57.439 --> 04:51:40.520
have already noticed your mind is starting to dress faim

1121
04:51:44.599 --> 04:51:59.240
just on your hands and fingers, allowing them to experience

1122
04:52:02.000 --> 04:52:10.200
a real deepening of that relaxation in your hands and fingers,

1123
04:52:16.240 --> 04:52:38.560
more and more relaxed. With each number from eight down

1124
04:52:38.680 --> 04:52:51.520
to one. You can almost feel that healing and relaxing

1125
04:52:52.000 --> 04:53:08.119
energy spreading into your hands and fingers, becoming year more

1126
04:53:10.319 --> 04:53:26.000
relaxing with each number you hear, going down from eight

1127
04:53:26.840 --> 04:53:44.000
down to one, drifting, drifting again, starting with.

1128
04:53:48.560 --> 04:57:44.200
Number eight, seven, six, five, four, three, two, just being

1129
04:57:44.560 --> 04:57:54.880
here now, nothing to think about, nothing to do, nothing

1130
04:57:54.959 --> 04:57:55.400
to say.

1131
04:58:00.000 --> 04:58:11.159
Everything just feels calmer. And this is your natural state

1132
04:58:11.279 --> 04:58:19.720
of being. This is how you just normally feel when

1133
04:58:20.279 --> 04:58:27.400
you take away all that other stuff that we add,

1134
04:58:29.119 --> 04:58:40.759
you know, things like stress and worrying and overthinking, anxiety, tension,

1135
04:58:45.040 --> 04:58:51.959
just generally thinking about stuff. You take that away, which

1136
04:58:52.040 --> 04:59:01.240
is what we do. What we do. Now you're left

1137
04:59:01.360 --> 04:59:12.279
with a real sense of peacefulness which comes to you

1138
04:59:12.520 --> 04:59:26.479
very quickly, because ultimately it's just a feeling, a feeling

1139
04:59:27.520 --> 04:59:34.840
of comfort, almost as if you've gone inside yourself and

1140
04:59:34.959 --> 04:59:49.400
you've found a special place where everything is peaceful, a

1141
04:59:49.560 --> 04:59:57.200
place where you can feel relaxed and your natural sense

1142
04:59:57.279 --> 05:00:08.159
of comfort, a place where you can be you, where

1143
05:00:08.240 --> 05:00:15.360
you can accept yourself for who you are, a place

1144
05:00:15.400 --> 05:00:25.599
where you're not trying to please anybody else ever, a

1145
05:00:25.720 --> 05:00:34.279
place where you can actually not just love yourself, but

1146
05:00:35.759 --> 05:00:43.000
in some ways more importantly, you can like yourself appreciate

1147
05:00:44.560 --> 05:00:59.639
who you are. That sense of gratitude is in the

1148
05:00:59.759 --> 05:01:10.799
air all around you. That's also a place where you

1149
05:01:13.200 --> 05:01:21.119
can actually feel the healing energy soaking into your body.

1150
05:01:27.799 --> 05:01:39.159
Heathing energy soaking into your body, and the healing energy

1151
05:01:39.520 --> 05:01:49.799
spreads through your veins, traveling to each and every single

1152
05:01:50.240 --> 05:02:00.360
part of your body, and you start to real lies

1153
05:02:00.639 --> 05:02:07.639
to actually that healing energy it's not just entered into

1154
05:02:07.720 --> 05:02:19.119
your brain, it's become part of your brain, and that

1155
05:02:19.400 --> 05:02:31.240
spinal fluid is now mixed with healing energy, not just

1156
05:02:33.400 --> 05:02:39.880
allowing you to feel so much more relaxed and healthy

1157
05:02:41.400 --> 05:02:52.840
in this moment, but also you start to realize that actually,

1158
05:02:55.319 --> 05:03:04.319
what's happening now with that healing, relaxing energy spreading through

1159
05:03:04.479 --> 05:03:17.439
your body's actually changing your life. It's actually changing the

1160
05:03:17.520 --> 05:03:23.240
way you're going to feel not just now, but tomorrow

1161
05:03:24.400 --> 05:03:33.200
and the next day. As your health improves, not just

1162
05:03:33.360 --> 05:03:41.240
your physical health but your mental health. Things that used

1163
05:03:41.319 --> 05:03:47.040
to bother you in the past, for some reason no

1164
05:03:47.240 --> 05:03:55.520
longer have the effect that they used to, because something's

1165
05:03:55.959 --> 05:04:09.000
changed deep within you. Maybe things that used to cause

1166
05:04:09.080 --> 05:04:21.080
you to feel anger no longer have that power to

1167
05:04:21.240 --> 05:04:26.840
control you the way they seem to be able to before.

1168
05:04:30.520 --> 05:04:41.319
As you realize that you're the one who decides what

1169
05:04:41.680 --> 05:04:53.360
affects you, you're the one who decides to feel relaxed

1170
05:04:54.240 --> 05:05:07.000
and calm when you choose to enjoy noticing these natural

1171
05:05:08.040 --> 05:05:21.360
developments of healing, continuing to grow and improve your life

1172
05:05:22.799 --> 05:05:34.599
day by day, including of course, your ability to relax

1173
05:05:35.279 --> 05:05:50.159
so much easier, and sleeping is the most natural thing

1174
05:05:51.080 --> 05:06:00.000
in the world to you because for in the slow

1175
05:06:00.040 --> 05:06:08.119
sleep is something that you've done so many times in

1176
05:06:08.279 --> 05:06:15.400
your life, and you know that you were born, as

1177
05:06:15.479 --> 05:06:21.840
we all were, with the ability to fall asleep naturally.

1178
05:06:26.040 --> 05:06:36.759
You were born with that ability to just drift off

1179
05:06:37.520 --> 05:06:50.639
into a deep, healing sleep. Even when we're kids, sometimes

1180
05:06:50.759 --> 05:06:55.119
will fall asleep when we don't even want to try

1181
05:06:55.240 --> 05:06:59.479
to take us stay awake. Maybe it's a birthday in

1182
05:06:59.560 --> 05:07:03.599
the morning, you know, it's Christmas or holiday or something

1183
05:07:03.680 --> 05:07:06.279
we look forward to. We don't want to go to sleep,

1184
05:07:08.560 --> 05:07:13.520
But the more we want to stay awake, the more

1185
05:07:13.759 --> 05:07:22.080
we just start to drift. And the more you fight drifting,

1186
05:07:22.759 --> 05:07:25.119
the more you try to stop yourself and drift in

1187
05:07:25.200 --> 05:07:38.200
a sape, the deeper and stronger that drifting becomes. Because

1188
05:07:38.240 --> 05:07:43.680
we're born not just with the need to relax deeply

1189
05:07:45.400 --> 05:07:55.240
and to naturally fall asleep, but it's our birthright, it's

1190
05:07:55.319 --> 05:08:05.840
part of our DNA, and sometimes as we get older

1191
05:08:05.959 --> 05:08:17.360
in life, perhaps at times we have forgotten that relaxing

1192
05:08:18.639 --> 05:08:33.119
completely is not only a wonderfully pleasant experience, it's also

1193
05:08:33.479 --> 05:08:52.959
really easy. It's very, very easy to let go, because

1194
05:08:53.000 --> 05:09:02.240
that's all it is. It's just deciding to let go.

1195
05:09:07.439 --> 05:09:13.439
And when you press the play button on my recordings,

1196
05:09:15.279 --> 05:09:22.639
you have given permission for my voice to relax you.

1197
05:09:26.319 --> 05:09:29.840
When you press that play button, you have given me

1198
05:09:30.040 --> 05:09:41.759
permission for my words to effect you in a positive,

1199
05:09:45.159 --> 05:10:03.880
only a positive way, opening up your mind to useful

1200
05:10:05.479 --> 05:10:21.919
and healing suggestions that can have such an amazing effect

1201
05:10:24.759 --> 05:10:36.119
on how you feel right now, as well as those

1202
05:10:36.520 --> 05:10:46.040
changes that continue long after the recording ends, those changes

1203
05:10:46.880 --> 05:11:00.599
within you that continue to flourish and grow, transforming your

1204
05:11:00.720 --> 05:11:13.599
life in a positive, beautiful way, allowing you to move

1205
05:11:14.919 --> 05:11:20.200
forward in your life in the direction that you choose

1206
05:11:21.720 --> 05:11:37.880
for yourself and this feeling, this feeling that you can

1207
05:11:38.080 --> 05:12:02.439
experience of safety, comfort, calmness, This feels so nice. It's

1208
05:12:02.639 --> 05:12:16.799
such a healthy place to be, and that positivity grows

1209
05:12:18.080 --> 05:12:35.639
within you each and every day. Moving forward, you're going

1210
05:12:35.799 --> 05:12:46.560
to find that you're more relaxed physically and in your

1211
05:12:46.639 --> 05:12:56.720
mind is more relaxed. And it's not that you're thinking slower,

1212
05:12:59.000 --> 05:13:02.400
it's just that your mind mind will be less clogged

1213
05:13:02.520 --> 05:13:13.959
up with unnecessary negativity because from now on, your mind

1214
05:13:14.279 --> 05:13:24.200
rejects negativity. From now on, you're going to start noticing

1215
05:13:27.439 --> 05:13:39.959
when negativity arises and you can just say stop, stop,

1216
05:13:42.840 --> 05:13:49.599
and that negativity will turn around and leave you alone.

1217
05:13:57.599 --> 05:14:16.919
Stop and that negativity would disappear. And as you notice

1218
05:14:17.200 --> 05:14:25.520
that you feel way more relaxed than you probably expected,

1219
05:14:31.680 --> 05:14:41.240
you can now congratulate yourself because you're the person that

1220
05:14:41.400 --> 05:14:47.479
has done this. You are the one that has opened

1221
05:14:47.720 --> 05:14:55.400
your mind up to the simple facts that you can

1222
05:14:55.880 --> 05:15:00.479
feel more relaxed in your body and in your mind.

1223
05:15:06.680 --> 05:15:12.599
You've opened your mind up to the birthright of being

1224
05:15:12.639 --> 05:15:29.520
able to just fall asleep easily when you choose. And

1225
05:15:29.639 --> 05:15:36.599
that's a nice feeling, don't you think it feels nice?

1226
05:15:36.720 --> 05:15:46.720
Doesn't it to feel calm full, that healing energy spreading

1227
05:15:46.840 --> 05:15:57.360
through your body and your mind, to spend time in

1228
05:15:57.439 --> 05:16:08.080
that special a place where negativity can no longer enter.

1229
05:16:14.520 --> 05:16:23.759
Negativity is banned, it's barred, it's not allowed entry. Doesn't

1230
05:16:24.040 --> 05:16:27.479
it doesn't. This doesn't deserve to be here. It doesn't

1231
05:16:27.680 --> 05:16:46.360
belong here. Negativity has no place in your life, which

1232
05:16:46.520 --> 05:17:01.240
makes room for more comfort, more heathing, more relaxation, more peace.

1233
05:17:18.200 --> 05:17:30.000
It feels nice, doesn't it? Just the let go with everything.

1234
05:17:43.680 --> 05:17:48.000
I'm gonna count down now from twenty down to one.

1235
05:17:51.439 --> 05:17:57.959
You can continue to relax, if you choose, you can

1236
05:18:01.159 --> 05:18:11.599
drift to sleep. With every number you hear me say,

1237
05:18:15.959 --> 05:18:23.279
you can fill twice as relaxed, or if you choose,

1238
05:18:23.439 --> 05:19:50.240
you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

1239
05:19:57.279 --> 05:20:47.880
Eleven, ten, nine, eight, seven, six, five.

1240
05:20:54.520 --> 05:21:33.159
Four. This is your time to just take a break,

1241
05:21:37.799 --> 05:21:48.840
your time to relax, to allow your mind to slow down,

1242
05:21:57.520 --> 05:22:16.599
to give yourself permission to take a break from everything. End.

1243
05:22:16.639 --> 05:22:23.840
You're the only person that can make that decision. You're

1244
05:22:23.880 --> 05:22:31.240
the only person that can actually tell your mind to

1245
05:22:31.599 --> 05:22:32.439
just relax.

1246
05:22:40.560 --> 05:22:41.000
To just.

1247
05:22:44.680 --> 05:22:57.560
Take some time off so that you can focus on

1248
05:22:57.680 --> 05:23:04.959
your body, getting in touch with how you feel physically.

1249
05:23:13.840 --> 05:23:20.240
And in the process of this body scan, where you

1250
05:23:21.040 --> 05:23:31.479
focus on different parts of your body, those parts that

1251
05:23:31.599 --> 05:23:39.880
you focus on and observe, even though you're not purposely

1252
05:23:41.080 --> 05:23:49.080
requesting for those parts of your body to relax, it's

1253
05:23:49.240 --> 05:23:55.479
kind of expected. You expect when you listen to my

1254
05:23:55.639 --> 05:24:08.560
voice to feel more relaxed naturally, because when you're listening

1255
05:24:08.680 --> 05:24:23.400
to me, your attention is focused on my words. And

1256
05:24:23.560 --> 05:24:34.880
as my words guide you to focus on those parts

1257
05:24:35.040 --> 05:24:53.319
of your body, your focus increases, which actually calms your mind.

1258
05:25:01.279 --> 05:25:20.400
And when your mind calms down, your body relaxes. And

1259
05:25:20.599 --> 05:25:43.279
when your body calms down, your mind relaxes. And even

1260
05:25:43.439 --> 05:25:50.479
though we've not really started the focus on your body,

1261
05:25:53.439 --> 05:26:04.520
you can already feel that healing energy spreading through your body,

1262
05:26:09.400 --> 05:26:23.720
pushing out stress and tension, healing All the parts of

1263
05:26:23.799 --> 05:26:33.560
your body, including your skin, your bones, your blood, all

1264
05:26:33.639 --> 05:26:38.200
of your organs inside your body, all of the muscles,

1265
05:26:39.560 --> 05:26:46.680
all of the fat, all of everything, every hair on

1266
05:26:46.840 --> 05:27:00.479
your body is filled with that healing energy. When your

1267
05:27:00.599 --> 05:27:16.599
brain it fills with that healing energy, the feeding of

1268
05:27:16.799 --> 05:27:40.959
comfort and relaxation increases deeply, increases in a way that

1269
05:27:44.439 --> 05:28:01.119
your mind starts to fill perhaps bit drowsy because it's

1270
05:28:01.279 --> 05:28:20.479
not needed, and it may start to drift if that's

1271
05:28:20.720 --> 05:28:28.880
what's needed. So if you're listening to this and what

1272
05:28:29.080 --> 05:28:32.880
you need is deep relaxation, that's what you get.

1273
05:28:35.080 --> 05:28:36.560
If what you need is.

1274
05:28:38.240 --> 05:28:45.200
To fall asleep naturally and easily as your mind drifts,

1275
05:28:47.759 --> 05:29:01.520
that's also for what happened, because by pressing that play

1276
05:29:01.639 --> 05:29:07.040
button on the podcast and listening to me, you give

1277
05:29:07.319 --> 05:29:20.040
permission for your body and your mind. In fact, you

1278
05:29:20.200 --> 05:29:24.680
give the command to your body and your mind to

1279
05:29:24.840 --> 05:29:37.520
relax deeply and to drift off to sleep if that's

1280
05:29:37.880 --> 05:29:54.040
what you want or need. And as I focus on

1281
05:29:54.159 --> 05:30:04.439
the different parts of your body, you may start to

1282
05:30:04.840 --> 05:30:12.599
just drift. And then you come back again and you

1283
05:30:12.759 --> 05:30:17.400
hear me talking, and I'm focusing on a different part

1284
05:30:17.560 --> 05:30:31.439
of your body, and you may find yourself drifting. You

1285
05:30:31.599 --> 05:30:39.159
don't realize you're drifting until you stop drifting and you're

1286
05:30:39.200 --> 05:30:46.479
alert again to my voice. Focusing on a different part

1287
05:30:46.639 --> 05:30:56.000
of your body starts to relax even deeper, because that

1288
05:30:56.240 --> 05:31:10.520
drifting is basically you or already into sleep zone. And

1289
05:31:10.639 --> 05:31:15.599
the more you drift. The longer you drift, and the

1290
05:31:15.759 --> 05:31:31.080
longer you dreft. Eventually that drifting continues into sleep, and

1291
05:31:31.240 --> 05:31:40.400
that's the last you remember until you wake up in

1292
05:31:40.560 --> 05:31:45.680
your own time, when you experience the right amount of

1293
05:31:45.840 --> 05:31:54.599
sleep for you, because when you do and if you

1294
05:31:54.720 --> 05:32:08.799
do fall asleep, it's straightly pleasant, so relaxing, so deep

1295
05:32:10.319 --> 05:32:28.279
healing sleep. I'm going it feels so nice to relax

1296
05:32:28.599 --> 05:32:38.080
into your own body and mind as you feel that

1297
05:32:39.400 --> 05:32:52.919
healing energy is spreading through it, relaxing us so deeply, relaxing,

1298
05:32:53.240 --> 05:33:10.000
use so so deeply. As we start to focus on

1299
05:33:10.200 --> 05:33:32.840
your eyes, moving down to your jaw, down to your neck,

1300
05:33:40.360 --> 05:34:28.639
your shoulders, palms, heads, fingers, your chest, and stumble, your back,

1301
05:34:35.159 --> 05:35:12.360
your spine, you hips, your legs, your feet, your toes,

1302
05:35:29.799 --> 05:35:40.799
and then feeding feedings, spreading and growing inside your body,

1303
05:35:42.759 --> 05:35:54.360
feeling you up. Now let's focus again more parts of

1304
05:35:54.439 --> 05:36:08.439
your body. Focus send this time on your forehead. Now

1305
05:36:08.799 --> 05:36:17.639
on your mouth, your lips, your tongue, the whole of

1306
05:36:17.720 --> 05:36:39.720
your mouth. Focus in on your fingers. Maybe you could

1307
05:36:41.319 --> 05:36:45.200
move your fingers a little bits. You can focus on

1308
05:36:45.439 --> 05:37:00.319
each one individually, both hands and even those your focus

1309
05:37:00.400 --> 05:37:05.520
on both of your hands now they almost seemed to

1310
05:37:05.720 --> 05:37:14.240
just melt into one. Where does your right hand start

1311
05:37:14.400 --> 05:37:30.599
in your left hand end, almost as if just mixed together. Now,

1312
05:37:30.799 --> 05:37:58.639
focusing on your knees, just noticing how your knees fell. Now,

1313
05:37:58.919 --> 05:38:06.080
focusing on your elbows, focusing on both of your elbows,

1314
05:38:12.400 --> 05:38:47.959
just observing the feeling love your elbows. Now focusing observing

1315
05:38:49.720 --> 05:39:05.119
the back of your neck, feeding the energy on the

1316
05:39:05.240 --> 05:39:52.840
back of your neck, Observing your ankles, being aware of

1317
05:39:55.439 --> 05:40:00.000
physical sensations in your think.

1318
05:40:04.520 --> 05:40:31.279
U u.

1319
05:40:47.799 --> 05:40:54.959
U U.

1320
05:41:00.159 --> 05:41:11.759
Ninety sin. Now your toes on both of your feet,

1321
05:41:18.799 --> 05:42:03.880
being aware how your toes. Yeah, right now, Hm, notice

1322
05:42:04.119 --> 05:42:41.520
thin high your entire body fails, noticing your mind fails.

1323
05:42:45.319 --> 05:43:38.400
Now letting go, letting go, letting go everything, letting go,

1324
05:43:44.959 --> 05:44:19.840
letting go, letting go everything everything. I'm going to start now,

1325
05:44:21.479 --> 05:44:23.279
and I would like you just, first of all, just

1326
05:44:23.400 --> 05:44:31.520
to see yourself lying down on that message table, lying

1327
05:44:31.560 --> 05:44:36.680
on your front. Your head is supported, your arms are supported,

1328
05:44:41.200 --> 05:44:47.400
and you feel comfortable and breathing. It's really easy, and

1329
05:44:47.599 --> 05:44:54.400
you feel you feel confident in how you look as well,

1330
05:44:54.560 --> 05:44:59.200
so there's none of that issue of body problems or shyness.

1331
05:45:00.119 --> 05:45:08.240
Because I'm a professional and this is a therapy session,

1332
05:45:09.040 --> 05:45:16.959
So none of that stuff matters whatsoever. This is about you.

1333
05:45:19.840 --> 05:45:25.599
This is about how you feel and how you can

1334
05:45:27.080 --> 05:45:32.680
enjoy that sense of comfort and relaxation that comes from

1335
05:45:34.080 --> 05:45:39.759
letting go and allowing my hands and my fingers to

1336
05:45:39.880 --> 05:45:51.319
relax you by a message your body. So I want

1337
05:45:51.360 --> 05:45:56.279
to start off just by placing my hands on the

1338
05:45:56.360 --> 05:46:00.799
back of your head, just gently, just so you can

1339
05:46:00.959 --> 05:46:09.639
feel what my hands feel like really on you. So

1340
05:46:09.799 --> 05:46:12.040
you can maybe feel the warmth of my hands on

1341
05:46:12.119 --> 05:46:17.599
the back of your head. With my hands to the

1342
05:46:17.720 --> 05:46:21.880
side of your head, not pressing, but just holding there

1343
05:46:22.040 --> 05:46:27.880
very gently, maybe over your ears, and a little bit

1344
05:46:27.959 --> 05:46:32.520
on your face, just so you can feel my hands

1345
05:46:34.639 --> 05:46:47.639
so you can become accustomed to them. And now put

1346
05:46:47.720 --> 05:46:50.119
my hands on the back of your head again and

1347
05:46:50.319 --> 05:46:57.279
gently let them slide down onto the back of your neck.

1348
05:47:04.919 --> 05:47:14.840
You can feel my hands gently stroking the back of

1349
05:47:14.919 --> 05:47:21.439
your neck to start with, just so you can get

1350
05:47:21.599 --> 05:47:26.119
used to the feeling with my hands on your skin,

1351
05:47:26.720 --> 05:47:35.240
get accustomed to realize that you're safe and it's all good,

1352
05:47:35.560 --> 05:47:45.159
it's all fine. And I'm going to start gently messaging

1353
05:47:45.919 --> 05:47:56.040
the muscles in the back of your neck with both

1354
05:47:56.159 --> 05:48:08.360
hands Now this is a very trusting situation really, because

1355
05:48:08.560 --> 05:48:12.680
our necks are so fragile and to have someone have

1356
05:48:12.840 --> 05:48:18.040
their hands around your neck in that way can sometimes

1357
05:48:18.159 --> 05:48:23.360
be problematic for people, which is why massages are quite good,

1358
05:48:24.520 --> 05:48:32.959
because it allows you to relax and to get in

1359
05:48:33.159 --> 05:48:50.479
touch with trust, to feel peaceful and calm. And there's

1360
05:48:50.520 --> 05:48:58.159
a massage the sides of your neck gently moving from

1361
05:48:59.319 --> 05:49:03.080
the bottom of your neck, it would be sort of

1362
05:49:03.159 --> 05:49:06.439
near where your shoulders start, I guess, all the way

1363
05:49:06.520 --> 05:49:13.680
up to your jaw, your ears, kind of area that

1364
05:49:13.919 --> 05:49:18.919
side of your neck. Of course, it's a lot longer

1365
05:49:19.080 --> 05:49:34.639
than the front of your neck. The message in the

1366
05:49:35.400 --> 05:49:43.119
back of your neck, especially that area where perhaps we

1367
05:49:43.319 --> 05:49:51.319
hold tension, and as that area's message, you can actually

1368
05:49:51.520 --> 05:49:55.560
feel a sense of release in the back of your neck,

1369
05:50:01.159 --> 05:50:06.439
and maybe you can breathe it out as well. Notice

1370
05:50:06.479 --> 05:50:19.680
how it feels. Notice how you feel. Then moving down

1371
05:50:19.919 --> 05:50:24.560
to that area between your neck and your shoulders, that

1372
05:50:24.840 --> 05:50:33.439
muscle area, starting to message that area on both sides.

1373
05:50:35.639 --> 05:50:37.840
I mean, this would be the area that a lot

1374
05:50:37.880 --> 05:50:40.040
of people would message if they were going to give

1375
05:50:40.080 --> 05:50:46.520
you like a shoulder message. Even that's not technically the shoulders,

1376
05:50:47.080 --> 05:50:49.520
but it's all the muscles that lead to the shoulders

1377
05:50:51.400 --> 05:50:57.959
from the neck and again that can hold tension and stress.

1378
05:50:59.200 --> 05:51:04.200
And when message arged, sometimes a nice deep message is useful,

1379
05:51:07.319 --> 05:51:22.720
and you decide how deep that message is, and just

1380
05:51:22.880 --> 05:51:29.840
allow my knuckles just to dig in to get to

1381
05:51:29.959 --> 05:51:39.959
those muscles and to really relaxed, all the time being

1382
05:51:40.240 --> 05:51:57.759
firm yet gentle with you and just stroking down the

1383
05:51:57.959 --> 05:52:06.479
area to your actual shoulders, moving to the muscles of

1384
05:52:06.560 --> 05:52:17.680
your shoulders and maybe initially just pulling up the shoulders

1385
05:52:17.720 --> 05:52:21.040
a little bit off the table just to give you

1386
05:52:21.159 --> 05:52:31.560
a little bit of a stretch, but very gently, and

1387
05:52:31.639 --> 05:52:34.200
you've got the muscles at the front of your shoulders

1388
05:52:34.959 --> 05:52:45.919
the sides of the back. Again, this is a part

1389
05:52:46.080 --> 05:52:51.479
that can really take quite a bit of pressure, quite

1390
05:52:51.479 --> 05:52:59.560
a bit of needing if if you wish to really

1391
05:53:01.400 --> 05:53:06.840
release the tension to really get into those muscles, and

1392
05:53:10.279 --> 05:53:13.639
you can let your fingers in there make you feel

1393
05:53:13.840 --> 05:53:21.880
really nice. Sometimes just being stroked gently or being massaged

1394
05:53:23.319 --> 05:53:32.000
quite strongly, it can all be beneficial to the relaxation.

1395
05:53:37.159 --> 05:53:50.200
Put the muscles in your shoulders. Now to move down

1396
05:53:50.279 --> 05:54:00.720
your arms would do one arm at a time, starting

1397
05:54:00.840 --> 05:54:09.599
with your right arm, well I do is I just

1398
05:54:11.000 --> 05:54:14.159
lift your arm up, just hold it to the side

1399
05:54:14.200 --> 05:54:21.520
of you that way still be attached, and I just

1400
05:54:21.919 --> 05:54:36.439
message the tops of your arms all the way down

1401
05:54:36.639 --> 05:55:01.119
to your forearms, into your wrists, gently messaging that parts,

1402
05:55:03.639 --> 05:55:07.279
the softer part which is the under part of the arm,

1403
05:55:10.400 --> 05:55:14.119
which leads to the crease in your elbow, the inside.

1404
05:55:15.560 --> 05:55:29.880
It's much more sensitive skin. Sometimes just having that stroked,

1405
05:55:33.119 --> 05:55:48.680
I feel really nice, pleasurable and relaxing. Now moving down

1406
05:55:50.080 --> 05:56:02.439
to your right hand, just holding your hand, put both

1407
05:56:02.520 --> 05:56:12.119
of my hands, just pressing gently on the back of

1408
05:56:12.200 --> 05:56:23.159
your hand and stretching your fingers ever slightly at the

1409
05:56:23.279 --> 05:56:38.240
same time pressing down and massaging each finger, and then

1410
05:56:38.439 --> 05:56:49.360
starting to massage the palms of the hand. Just turning

1411
05:56:49.479 --> 05:57:00.080
the hand gently, stretching it gently, and actually have in

1412
05:57:00.159 --> 05:57:07.279
your hand held. Can really be an emotional experience sometimes

1413
05:57:08.319 --> 05:57:12.959
even if it is a stranger. So when you don't

1414
05:57:13.080 --> 05:57:18.279
know very well, like a massage person or a therapist,

1415
05:57:18.439 --> 05:57:33.560
maybe because it's intimate, you can feel nice, you can

1416
05:57:33.639 --> 05:57:44.479
feel safe. And as I put that right arm back

1417
05:57:44.599 --> 05:57:52.439
down where it was going, to do the same with

1418
05:57:52.560 --> 05:58:04.639
your left arm, exactly the same massage in the muscles

1419
05:58:05.840 --> 05:58:09.599
in your arm all the way down. Do you rest,

1420
05:58:13.759 --> 05:58:23.560
stroking the inside of your arm, just being gentle or

1421
05:58:23.639 --> 05:58:37.560
as firm as you require, and then massaging your left hand,

1422
05:58:44.119 --> 05:58:54.159
stretching the fingers, gently massaging the palm of your left hand,

1423
05:59:06.080 --> 05:59:34.360
and you feel so so relaxing, so comforting, and just

1424
05:59:34.599 --> 05:59:47.439
rest your left down, back down, Start to message your back,

1425
05:59:49.200 --> 05:59:57.200
the biggest part of your body, starting at the top,

1426
06:00:00.439 --> 06:00:04.200
starting again where we already be have been, the area

1427
06:00:04.279 --> 06:00:08.840
at the top in between your shoulders k near your neck.

1428
06:00:10.599 --> 06:00:15.040
Going back, a massage in the area again, but this

1429
06:00:15.400 --> 06:00:28.959
time moving downwards, taking a downward stroke to the middle

1430
06:00:29.000 --> 06:00:36.479
of your back, working from the outside inwards. It's a

1431
06:00:36.639 --> 06:00:44.000
massage in the your back, but the the outsides of

1432
06:00:44.159 --> 06:00:54.759
your back, the parts where your arms would maybe rest against,

1433
06:01:01.880 --> 06:01:07.319
almost the part that connects your front to your back.

1434
06:01:16.639 --> 06:01:25.000
Were just messaging down firmly but gently, as firm as

1435
06:01:25.119 --> 06:01:33.080
you want, moving down and moving across a little bed

1436
06:01:33.119 --> 06:01:37.040
and moving all the way down again, be very gentle

1437
06:01:38.799 --> 06:01:50.040
you firm as you choose. Eventually we get to the spine.

1438
06:01:51.400 --> 06:01:55.119
We can massage the muscles and either side of your

1439
06:01:55.200 --> 06:01:59.080
spine from the top of your neck all the way

1440
06:01:59.240 --> 06:02:10.319
down to your lower back. We can do that a

1441
06:02:10.439 --> 06:02:21.720
few times. Sometimes people use the knuckle or the two

1442
06:02:21.880 --> 06:02:27.680
fingers and just go your side of the spine almost

1443
06:02:28.119 --> 06:02:31.159
just push down, go all the way down to the

1444
06:02:31.200 --> 06:02:39.799
bottom of the spine, each time releasing tension and opening

1445
06:02:39.919 --> 06:02:48.959
up the body, stretching your body so that you feel

1446
06:02:49.720 --> 06:03:07.159
more relaxed but at the same time rejuvenated. And now

1447
06:03:07.240 --> 06:03:11.080
I'm going to move to one side, to your right side,

1448
06:03:15.919 --> 06:03:20.439
that's from the bottom of your ribs to your pelvis.

1449
06:03:21.520 --> 06:03:27.759
I'm going to massage that area of your back. I'll

1450
06:03:27.880 --> 06:03:30.880
stretch over the other side and I will pull the

1451
06:03:31.040 --> 06:03:37.840
muscles gently and massage and push from one end that

1452
06:03:38.080 --> 06:03:42.479
side or right to my side to the middle of

1453
06:03:42.599 --> 06:03:48.240
fact to where your spine is. Massaging that side of

1454
06:03:48.319 --> 06:03:55.119
your spine the opposite side to where I'm standing. It's

1455
06:03:55.159 --> 06:04:02.959
almost likely kneading bread. There's that big area which is firm,

1456
06:04:03.759 --> 06:04:13.200
yet lot's there to message. Potentially one of the most

1457
06:04:13.279 --> 06:04:20.439
important places to actually have a message, because you really

1458
06:04:20.680 --> 06:04:26.080
feel it. You really feel the release and the pleasure

1459
06:04:27.439 --> 06:04:34.680
of having your lower back massaged. It releases so much

1460
06:04:35.200 --> 06:04:43.599
from your body that's not useful, starting a healing process

1461
06:04:45.240 --> 06:04:58.000
which will continue long after this recording is over. The

1462
06:04:58.200 --> 06:05:01.279
message in this part of your body, no only feels

1463
06:05:01.439 --> 06:05:07.479
really good for you, it's actually fun to do because

1464
06:05:07.520 --> 06:05:12.919
it is, as I said, like kneading bread, it's a

1465
06:05:13.000 --> 06:05:17.200
part that you can really get hold of and really

1466
06:05:17.400 --> 06:05:30.639
massage deeply. If that's your choice, then I'm going to

1467
06:05:30.720 --> 06:05:33.159
move over to the other side of your body and

1468
06:05:33.279 --> 06:05:42.400
do the same with the opposite part of your lawer back,

1469
06:05:45.000 --> 06:05:53.639
kneading and messaging from your sides all the way to

1470
06:05:53.759 --> 06:06:01.240
the middle of your back where your spine is pressing

1471
06:06:01.599 --> 06:06:12.040
and kneading firm and gentle at the same time. It

1472
06:06:12.319 --> 06:06:24.520
feels so releasing this mixture of pleasure, comfort, release, calmness,

1473
06:06:24.880 --> 06:06:36.520
relaxation or mixed together. Plus there's that feeling from your

1474
06:06:36.599 --> 06:06:41.759
stomach as it's being stretched. Even though you're in your

1475
06:06:41.840 --> 06:06:46.119
stomach now, you can feel it being stretched because that

1476
06:06:46.279 --> 06:06:57.680
whole area is connected to your stomach. Now we're going

1477
06:06:57.720 --> 06:07:02.639
to move or move further up to your top of

1478
06:07:02.720 --> 06:07:07.159
your body and I we do the same this time,

1479
06:07:08.479 --> 06:07:15.279
starting with your upper back. Put my hands forward over

1480
06:07:16.599 --> 06:07:24.159
and massage in that area up to your spine, from

1481
06:07:24.240 --> 06:07:28.400
the side of your body up to your spine, so

1482
06:07:28.560 --> 06:07:34.840
some of that massage area that muscle tissue or whatever

1483
06:07:35.080 --> 06:07:40.759
fatty tissue even will be possibly from your chest because

1484
06:07:40.840 --> 06:07:48.000
all connected chest and the back connect together. I'm going

1485
06:07:48.040 --> 06:07:51.639
to be massaging and just pulling some of that skin

1486
06:07:52.919 --> 06:08:02.279
from your side up and massaging that area of your

1487
06:08:02.360 --> 06:08:10.840
upper back all the way to your spine. And then

1488
06:08:10.880 --> 06:08:13.599
I'll move down a bit and I'll continue with the

1489
06:08:13.720 --> 06:08:21.159
middle of your back, doing exactly the same thing as gentle,

1490
06:08:21.479 --> 06:08:34.880
as deep as you choose. Now I'll move the other

1491
06:08:35.000 --> 06:08:39.840
side again and do the exact same thing with the

1492
06:08:39.919 --> 06:08:49.319
top of your back on the other side, from pretty

1493
06:08:49.400 --> 06:09:02.840
much underneath your arm area really to your spine, and

1494
06:09:03.000 --> 06:09:10.040
then continuing that all the way down including your lower

1495
06:09:10.319 --> 06:09:27.840
your middle of your back. I'm gonna go to your thighs,

1496
06:09:29.200 --> 06:09:34.639
the backs of your thighs, and the sides of your thighs,

1497
06:09:38.880 --> 06:09:45.360
starting with your right leg, and massage in the back

1498
06:09:47.799 --> 06:09:56.439
and the sides of your thighs gently and firmly. There's

1499
06:09:56.479 --> 06:09:59.840
a lot of muscles there. It's an area that can

1500
06:09:59.880 --> 06:10:04.279
be very tense at times and maybe needs a little

1501
06:10:04.319 --> 06:10:07.720
bit more pressure than the rest of the body. That's

1502
06:10:08.000 --> 06:10:18.080
up to you. You can gently stroke the back of

1503
06:10:18.240 --> 06:10:23.720
your legs where you know, opposite your knee joint or

1504
06:10:23.840 --> 06:10:36.799
underneath your knee joint, very sensitive, gentle area. And then

1505
06:10:37.000 --> 06:10:44.360
working down to your calf muscles. Massage in your calf

1506
06:10:44.479 --> 06:10:54.000
muscles thoroughly and deeply, if you choose, using both hands

1507
06:10:58.200 --> 06:11:12.680
and fingers deep to your ankles, in the back of

1508
06:11:12.799 --> 06:11:19.959
your back of your ankles, just gently massage in that area,

1509
06:11:25.400 --> 06:11:31.599
maybe lifting the leg and stretching in a little bit.

1510
06:11:41.720 --> 06:11:56.880
Moving to the right foot, massage in the bottom of

1511
06:11:56.959 --> 06:12:11.319
your feet and the sides of your feet gently but

1512
06:12:12.319 --> 06:12:23.200
firm enough so they don't tickle, and just allow the

1513
06:12:23.360 --> 06:12:29.200
pleasure that you get from having your feet massage to

1514
06:12:29.400 --> 06:12:36.000
just overtake you as I continue to message your feet,

1515
06:12:38.439 --> 06:12:46.400
the bottoms of your feet, the sides, your arches, your heel.

1516
06:12:48.880 --> 06:12:51.080
You can put a lot of pressure into your heel

1517
06:12:51.880 --> 06:12:56.880
and it feels amazing, yet the arches need to be

1518
06:12:56.959 --> 06:13:08.680
a bit more gentle. Stretching your toes gently, the massage

1519
06:13:08.759 --> 06:13:14.799
in the bottoms of your toes with my fingers, each

1520
06:13:14.919 --> 06:13:28.560
one individually. Moving over to the left leg to do

1521
06:13:28.720 --> 06:13:37.439
exactly the same thing. Starting at the top of the thighs,

1522
06:13:39.680 --> 06:13:42.200
work in the back of the thighs and the sides

1523
06:13:43.880 --> 06:13:54.279
massaging deeply and gently the whole area, working all the

1524
06:13:54.319 --> 06:14:07.119
way down. And this is an area that maybe you

1525
06:14:07.240 --> 06:14:14.959
could like to spend more time relaxing and messaging. So

1526
06:14:15.119 --> 06:14:21.319
perhaps if you wanted like a bigger future recording, want's

1527
06:14:21.319 --> 06:14:30.200
spend more time on one particular area. As you move

1528
06:14:30.360 --> 06:14:43.000
down to your calf muscles, massagy and your calf muscles

1529
06:14:44.520 --> 06:14:58.439
firmly and gently, moving down your rain coor into your feet,

1530
06:15:00.279 --> 06:15:06.000
Massage in the backs of your feet, the bottoms of

1531
06:15:06.119 --> 06:15:16.119
your feet, stretching your toes and message in each tone individually.

1532
06:15:18.759 --> 06:15:24.240
And then feeling of pleasure and release that you experience

1533
06:15:24.400 --> 06:15:43.040
when your having your feet messaged feels really good. Now,

1534
06:15:46.360 --> 06:15:50.560
if you turn over in your mind, laying on your back,

1535
06:15:58.000 --> 06:16:03.720
I'm just going to start again for your neck area,

1536
06:16:10.720 --> 06:16:18.400
in your shoulders, just to get back in touch with

1537
06:16:18.520 --> 06:16:35.639
that area. And as you move up, I can clean

1538
06:16:35.720 --> 06:16:40.279
my hands make them more fresh, because now I'm going

1539
06:16:40.360 --> 06:16:49.919
to message your face gently, starting off with your forehead.

1540
06:16:56.720 --> 06:17:02.360
Your eyes are closed and I can just stretch your

1541
06:17:02.520 --> 06:17:13.240
eyes a little bit, pushing up on your eyebrows and

1542
06:17:13.439 --> 06:17:26.240
just messaging around your scalp, massaging down your cheeks, around

1543
06:17:26.319 --> 06:17:38.520
your ears, into your chaw gently the sides of your

1544
06:17:38.680 --> 06:18:00.639
neck chin m hm, and just moving down shall your

1545
06:18:00.759 --> 06:18:07.959
neck down to your chest, starting by massage in the

1546
06:18:08.759 --> 06:18:17.560
very top of your chest where the collarbone is. Give

1547
06:18:17.599 --> 06:18:29.599
a side of the collarbone, then just massage in the

1548
06:18:29.759 --> 06:18:50.840
hole of the chest, moving the chest around, because it's

1549
06:18:50.880 --> 06:18:55.840
quite a large area. You can move from one side

1550
06:18:55.959 --> 06:19:06.720
to the next, moving my hands underneath pretty much where

1551
06:19:06.759 --> 06:19:16.599
your arms are, stretching up, stretching some of the muscles

1552
06:19:16.639 --> 06:19:25.599
of your back in the process, moving up over your

1553
06:19:25.720 --> 06:19:45.479
chest and they're moving down again, and then allowing my

1554
06:19:45.639 --> 06:19:53.200
hands they just message gently and slide down towards your stomach,

1555
06:19:55.000 --> 06:20:01.439
starting in the middle of your chest, and then gradually

1556
06:20:01.720 --> 06:20:08.959
my hands moving apart and massage in and sliding at

1557
06:20:09.000 --> 06:20:18.000
the same time, moving down to just below your rib cage,

1558
06:20:27.319 --> 06:20:37.799
moving down, then massaging up again, giving your chest all

1559
06:20:37.880 --> 06:20:54.159
the attention that it needs to feel completely relaxed. Remembering

1560
06:20:54.319 --> 06:20:57.959
that I'm also going to be focusing on your sides

1561
06:20:58.119 --> 06:21:03.279
as well, an area that really doesn't get much attention

1562
06:21:05.840 --> 06:21:15.200
but feels really good when it's massaged. Just stroking my

1563
06:21:15.400 --> 06:21:23.279
hands down the sides of your body, just below your arms,

1564
06:21:24.000 --> 06:21:36.479
all the way down to your hips. Now moving to

1565
06:21:36.599 --> 06:21:42.080
your stomach area, I'm going to stand one side of

1566
06:21:42.200 --> 06:21:44.639
you like I did when I did your lower back.

1567
06:21:47.200 --> 06:21:52.279
We're gonna do a similar process of just stretching the

1568
06:21:52.400 --> 06:22:06.040
muscles from the side, gently massaging from one side to

1569
06:22:06.159 --> 06:22:09.360
the next, move in.

1570
06:22:11.919 --> 06:22:16.119
A whole area from below your ribs all the way

1571
06:22:16.200 --> 06:22:26.840
down to below your belly button, and then move.

1572
06:22:26.759 --> 06:22:29.759
Around to the other side of you and repeat that

1573
06:22:36.400 --> 06:22:50.439
process of relaxing deeply, calmly. You feel loose, you feel free.

1574
06:22:52.799 --> 06:22:57.520
And it's something about having your stomach message that's different

1575
06:22:57.560 --> 06:23:04.400
from any other part because we do have a tendency

1576
06:23:05.000 --> 06:23:08.880
of holding a different kind of stress in our stomach

1577
06:23:10.319 --> 06:23:18.159
that we may not be aware of. As I now

1578
06:23:18.319 --> 06:23:26.560
message your stomach in front of your stomach, making circles

1579
06:23:28.040 --> 06:23:37.240
around your belly button, and then going the other way around,

1580
06:23:43.799 --> 06:23:49.520
there's a gentleness and a freedom that comes from feeling

1581
06:23:50.200 --> 06:24:00.599
how you're feeling. As I now move down tops of

1582
06:24:00.680 --> 06:24:07.720
your thighs, muscles, massaging them, and I can do this

1583
06:24:08.720 --> 06:24:17.880
two legs at the same time, pressing down massaging deeply

1584
06:24:19.159 --> 06:24:23.040
those muscles in your thighs at front of your thighs,

1585
06:24:28.520 --> 06:24:34.040
and moving down to your knees gently massaging your knees,

1586
06:24:39.319 --> 06:24:45.360
sliding down your shins, putting pressure on either side of

1587
06:24:45.479 --> 06:24:58.520
your shin gently, softly but firmly, moving down to your ankles,

1588
06:25:03.479 --> 06:25:13.119
stroking the tops of your feet, and then with each

1589
06:25:14.479 --> 06:25:19.880
foot in each hand, just gently messaging the whole of

1590
06:25:19.959 --> 06:25:28.759
the foot, the top, the bottom, your heel, your ankle,

1591
06:25:29.599 --> 06:25:41.400
your toes, messaging every part of your feet. Feels so

1592
06:25:41.680 --> 06:25:56.840
good to select go and enjoy the process. Enjoy feeling

1593
06:25:59.400 --> 06:26:11.799
so deep, be relaxed. So much comfort and so many

1594
06:26:12.040 --> 06:26:28.599
feelings come just from touching your skin. And you can

1595
06:26:28.880 --> 06:26:39.200
just lie there for as long as you choose, enjoying

1596
06:26:39.479 --> 06:26:50.479
the feeling of deep comfort and being massaged by me.

1597
06:26:57.639 --> 06:27:19.599
Enjoy the deeply right, And all we're gonna do is

1598
06:27:23.240 --> 06:27:39.759
blow out some candles. In your mind, there are going

1599
06:27:39.799 --> 06:27:50.200
to be a hundred candles, and you're going to blow

1600
06:27:50.360 --> 06:28:00.720
each one out individually, one by one, starting at one hundred.

1601
06:28:01.840 --> 06:28:09.200
As I count down all the way down to one,

1602
06:28:13.720 --> 06:28:22.599
and each time I say a number, you can imagine

1603
06:28:22.680 --> 06:28:29.080
that candle in front of you, and I'd like you

1604
06:28:29.240 --> 06:28:48.560
to actually physically generally blow that candle out, just so

1605
06:28:48.599 --> 06:28:57.040
it's not big blows, just a gentle m and that

1606
06:28:57.439 --> 06:29:06.560
candle will extend bush, and then I'll say the next

1607
06:29:06.680 --> 06:29:15.200
number as we move down, then you can just hm

1608
06:29:17.240 --> 06:29:26.279
plot that one out as well. And as we move

1609
06:29:26.680 --> 06:29:37.680
down the numbers, you'll find yourself feeling more and more relaxed.

1610
06:29:40.680 --> 06:29:46.680
If you need to sleep, you'll also find yourself becoming

1611
06:29:48.439 --> 06:30:02.159
incredibly tired and sleepy. In fact, you may struggle to

1612
06:30:02.279 --> 06:30:15.200
blow out all one hundred of these candles as you

1613
06:30:16.319 --> 06:30:43.279
feel more and more deeply relaxed, more and more deeply tired.

1614
06:30:47.599 --> 06:30:55.400
And the further you go down, the more your mind

1615
06:30:57.200 --> 06:31:09.520
starts to drift. You may find that you stop listening

1616
06:31:09.759 --> 06:31:22.319
to me after a while. And even though there may

1617
06:31:22.400 --> 06:31:31.119
be background sounds where you are, you'll be aware of

1618
06:31:31.240 --> 06:31:46.720
those sounds at the moment, be may start to just

1619
06:31:50.400 --> 06:32:09.759
not even notice them at all because they're unimportant. Where

1620
06:32:09.880 --> 06:32:17.439
I am, I've got the sounds of the birds, there's horrors,

1621
06:32:17.599 --> 06:32:25.520
the pigeon who likes to say hello sometimes, and there's

1622
06:32:25.599 --> 06:32:35.919
the odd plane that goes by, maybe traffic and trains

1623
06:32:36.200 --> 06:32:48.680
in the distance, but none of that seems important whatsoever.

1624
06:32:53.360 --> 06:33:02.799
All candles you blow out, the less important anything is.

1625
06:33:07.759 --> 06:33:16.959
More candles you blow out, the further you seem to

1626
06:33:18.880 --> 06:33:39.119
move away from sounds, from general date days, stuff seems

1627
06:33:39.400 --> 06:33:53.799
to just move away on its own. You feel more.

1628
06:33:56.080 --> 06:34:16.959
Calm with every candle you blow out, m guiding the

1629
06:34:17.159 --> 06:34:30.119
next number, did you hear me say? And then you

1630
06:34:30.319 --> 06:34:47.759
blow that candle out to h So easy, so simple.

1631
06:34:57.279 --> 06:35:11.279
We're gonna start by introducing the first candle, which is

1632
06:35:11.360 --> 06:35:29.880
a hundred. First candle is one hundred. When you blow

1633
06:35:30.200 --> 06:35:43.799
that candle out, you'll find immediately a slight.

1634
06:35:45.439 --> 06:35:57.279
Change in how you feel, as well as a real

1635
06:35:57.599 --> 06:36:19.240
sense of positivity growing within you. Relaxation and sleepiness expanding.

1636
06:36:28.000 --> 06:36:57.880
Starting with one hundred, blow out by candle now ninety nine,

1637
06:37:16.360 --> 06:38:52.959
candle ninety eight can do, ninety seven, ten, ninety six, ten,

1638
06:38:58.040 --> 06:40:14.959
ninety five, hand ninety four can do ninety three and

1639
06:40:26.560 --> 06:41:36.720
ninety two and two ninety one, ten to ninety and.

1640
06:41:47.000 --> 06:41:48.720
Eighty two, nine.

1641
06:42:05.799 --> 06:42:47.159
And eighty eight and.

1642
06:42:58.680 --> 06:44:40.479
Eighty can do eighty eight, five.

1643
06:45:16.200 --> 06:45:58.759
Four four fenn, eighty two.

1644
06:46:01.439 --> 06:46:05.680
D D.

1645
06:46:41.000 --> 06:49:17.560
D and two one yes, seventy nine, candle, seventy eight,

1646
06:49:26.439 --> 06:50:29.080
candle seventy seven, candle seventy six, candle seventy five, candle

1647
06:50:31.919 --> 06:51:29.040
seventy four, candle seventy three, candle seventy two candle seventy one,

1648
06:51:49.759 --> 06:52:44.959
candle seventy one and seventy and do sixty nine, can

1649
06:52:45.159 --> 06:53:32.599
do sixty eight, candle sixty seven, candle sixty five, candle

1650
06:53:38.200 --> 06:54:38.439
sixty four, candle sixty four, candle sixty three, candle sixty

1651
06:54:53.560 --> 06:56:30.840
and sixty one, candle sixty seven, fifty nine, hand fifty eight,

1652
06:56:41.720 --> 06:58:07.240
candle fifty seven, candle fifty six, candle fifty five, candle

1653
06:58:11.240 --> 06:59:28.000
fifty four, handle fifty three, candle fifty two, fifty two

1654
07:00:00.479 --> 07:01:38.159
whom to fifty, candle fifty one, candle fifty, candle fourty nine,

1655
07:02:08.720 --> 07:03:31.959
candle forty is eight, candle forty seven, ten fty six

1656
07:04:00.080 --> 07:05:57.720
and forty five and forty two candle who do candle

1657
07:06:02.680 --> 07:07:57.439
forty and thirty nine can't do thirty eight, I can't

1658
07:07:57.560 --> 07:09:36.720
do thirty seven, can two thirty five eight, two thirty four,

1659
07:10:10.159 --> 07:13:01.400
handle thirty three, handle thirty one, chandle thirty two two

1660
07:13:02.279 --> 07:15:25.000
eighteen nine, candle twenty eight and twenty seven, twenty six

1661
07:16:05.919 --> 07:18:16.000
can do twenty five and four end twenty thirty and

1662
07:18:18.479 --> 07:20:17.200
twin deep two and dot world and to wity y

1663
07:20:42.279 --> 07:24:50.959
can't do ninety tend seventeen sixteen chancel four s endu

1664
07:24:51.360 --> 07:29:26.560
well and he shame do nine ten A M six

1665
07:30:20.840 --> 07:34:12.080
M can do fo can do? Or let go all

1666
07:34:12.200 --> 07:34:20.360
of those thoughts, worries, concerns about the past, thoughts about

1667
07:34:20.400 --> 07:34:24.919
the future, and even things you've been thinking about today.

1668
07:34:27.000 --> 07:34:32.119
Just let it all go because none of it is

1669
07:34:32.360 --> 07:34:46.759
useful in this moment. This is your opportunity to just

1670
07:34:47.159 --> 07:35:01.520
focus on feeling relaxed, allowing yourself to get in touch

1671
07:35:01.680 --> 07:35:11.080
with that natural sense of peace that we all have

1672
07:35:11.439 --> 07:35:18.560
within us. It's available for everyone. It just sometimes takes

1673
07:35:19.439 --> 07:35:23.159
a little bit of effort to set up the right

1674
07:35:25.639 --> 07:35:29.680
time and place in order for you to just let go.

1675
07:35:33.279 --> 07:35:38.759
Because when you do decide to let go and relax,

1676
07:35:41.319 --> 07:35:48.000
that's what your body starts to do because you've chosen,

1677
07:35:49.520 --> 07:35:56.520
You've chosen to just allow your body to unwind and

1678
07:35:56.639 --> 07:36:03.639
your mind starts to slow down. And it's a nice feeling.

1679
07:36:05.639 --> 07:36:08.799
It's a nice feeling at the beginning, just to know

1680
07:36:09.959 --> 07:36:20.040
that you have chosen to decide to relax deeply, and

1681
07:36:20.159 --> 07:36:26.720
because you've made that decision, your body will just follow suit,

1682
07:36:29.279 --> 07:36:33.919
because sometimes all the muscles in your body need is

1683
07:36:34.240 --> 07:36:43.880
just permission from you to relax. Because so often we're busy,

1684
07:36:44.119 --> 07:36:48.319
we're going from here to there, we're walking around and

1685
07:36:48.439 --> 07:36:55.759
we're doing stuff, and the body doesn't have any time

1686
07:36:56.000 --> 07:37:04.400
or space to really relax deeply, So it kind of

1687
07:37:04.520 --> 07:37:10.080
waits for you to lead the way, waits for your permission.

1688
07:37:14.439 --> 07:37:20.919
And when you do give your permission, when you give

1689
07:37:20.959 --> 07:37:27.279
the say so, we may say okay, it's time for

1690
07:37:27.400 --> 07:37:37.040
your body to let go completely and relax totally. Your

1691
07:37:37.080 --> 07:37:46.560
body just follows. It's like a breath of relief. Ah good,

1692
07:37:46.639 --> 07:37:53.560
I can now relax. That feeling at the end of

1693
07:37:53.639 --> 07:37:56.880
a day, of a very physical day that you may

1694
07:37:56.959 --> 07:38:00.639
experience in the past. But you get at home and

1695
07:38:00.759 --> 07:38:04.520
you just sit down on a chair, maybe you kick

1696
07:38:04.599 --> 07:38:10.959
your shoes off, and oh, feels so nice knowing that

1697
07:38:11.040 --> 07:38:15.080
you don't have to get up again for a little

1698
07:38:15.119 --> 07:38:18.759
while at least if you choose, you can just sit

1699
07:38:18.919 --> 07:38:31.439
there for maybe an hour to it feels blissful. And

1700
07:38:31.759 --> 07:38:36.720
just by sitting down like that, your body knows that

1701
07:38:36.840 --> 07:38:42.279
it's time to relax. Your body has been given permission

1702
07:38:42.520 --> 07:38:52.200
from you. Because it's a mindset. In your mind, you're

1703
07:38:52.279 --> 07:39:04.040
prepared to let go of everything and us completely allow

1704
07:39:04.439 --> 07:39:13.400
all the stress of your body to evaporate. Any tensions

1705
07:39:13.759 --> 07:39:32.560
can just gradually vanish it's almost like magic, really, because

1706
07:39:32.919 --> 07:39:39.439
that sense of relaxation in your body, it's a very

1707
07:39:39.639 --> 07:39:46.400
natural state. It's not something unusual. It may feel unusual

1708
07:39:46.720 --> 07:39:49.599
when you first start to relax, if you if you

1709
07:39:49.680 --> 07:39:54.919
haven't really spent a lot of time focusing and giving

1710
07:39:55.000 --> 07:40:00.240
yourself this space to let go completely and relax, they

1711
07:40:00.400 --> 07:40:08.159
seem are most aalien but it isn't. It's actually the

1712
07:40:08.319 --> 07:40:13.279
most natural thing in the world to let go completely,

1713
07:40:15.000 --> 07:40:22.799
to relax totally, the most natural thing in the world

1714
07:40:25.439 --> 07:40:35.520
to allow yourself to feel really calm in your mind.

1715
07:40:38.119 --> 07:40:45.799
And it is almost like a literal unwinding. It's like

1716
07:40:45.959 --> 07:40:53.520
you press a button and all the tension just releases.

1717
07:40:55.000 --> 07:40:58.840
It's like a wheel, like a cog, like the inside

1718
07:40:58.880 --> 07:41:02.319
of a clock, just done winding. And it's almost like

1719
07:41:02.479 --> 07:41:06.880
you could see that the little wind up knot that

1720
07:41:06.959 --> 07:41:11.799
it's used, just going the opposite way that you choose

1721
07:41:11.959 --> 07:41:19.759
to wind it up, and the energy that frenetic stress

1722
07:41:20.200 --> 07:41:29.560
for energy gradually winding down, losing its power, losing its

1723
07:41:29.720 --> 07:41:38.279
strength as a sense of relaxation becomes stronger and deeper,

1724
07:41:41.919 --> 07:41:49.000
and you may find a the more relaxed you feel,

1725
07:41:50.560 --> 07:42:00.840
your mind starts to wander, maybe seems to stop listening

1726
07:42:00.919 --> 07:42:05.520
to me for a while, and your mind goes somewhere else,

1727
07:42:06.959 --> 07:42:12.799
and then you realize you're listening to me again, and

1728
07:42:12.919 --> 07:42:19.439
that was just your mind to drifting to sleep, which

1729
07:42:19.520 --> 07:42:29.400
is quite natural, because sometimes when we're stressed and tense,

1730
07:42:30.680 --> 07:42:33.880
we're not I mean I actually be aware of what

1731
07:42:34.119 --> 07:42:41.240
we need, what we physically your emotionally need in this moment.

1732
07:42:44.119 --> 07:42:49.759
But when you allow your body and mind to relax

1733
07:42:50.000 --> 07:42:59.520
completely and you let go of all thoughts, concerns, worries, ideas,

1734
07:43:01.000 --> 07:43:05.560
all letting them go, allow them to drop onto the floor.

1735
07:43:10.840 --> 07:43:16.840
When you start to get in touch with the feelings

1736
07:43:17.000 --> 07:43:28.720
of such relaxation, this feels so nice to be in

1737
07:43:28.919 --> 07:43:35.720
touch with the calmness of the different body parts as

1738
07:43:35.840 --> 07:43:51.520
they become looser and looser. Even your breathing seems easier

1739
07:43:52.159 --> 07:44:01.560
and more natural, effortless. Is that cool enters through your

1740
07:44:01.720 --> 07:44:12.080
mouth or those into your lungs, breathing in comforts and relaxation,

1741
07:44:14.680 --> 07:44:21.279
and then just breathing out any excess remain intention stress

1742
07:44:23.080 --> 07:44:31.520
from every part of your body and mind. And as

1743
07:44:31.599 --> 07:44:37.200
you start to focus on your mind, maybe you notice

1744
07:44:37.439 --> 07:44:45.759
that things come to a standstill or maybe just much

1745
07:44:46.240 --> 07:44:54.319
much lower than before, because your mind is not really

1746
07:44:55.680 --> 07:45:05.040
needed when listening to my voice, which allows your mind

1747
07:45:05.240 --> 07:45:13.520
to relax just as deeply as your body. And that's

1748
07:45:13.680 --> 07:45:26.880
synchronicity between the relaxation of your body relaxation of your mind.

1749
07:45:29.240 --> 07:45:30.479
Let you know that.

1750
07:45:32.639 --> 07:45:45.080
Feeling completely calm, loose, and relaxed really is a great

1751
07:45:46.040 --> 07:46:03.080
healing experience fear and has so many positive benefits for

1752
07:46:03.200 --> 07:46:09.319
your body, mind, and your life. To be able to

1753
07:46:09.560 --> 07:46:21.520
let go everything and to relax completely in all parts

1754
07:46:22.040 --> 07:46:29.240
of your body and mind. Even your bones has aris,

1755
07:46:32.880 --> 07:46:45.959
or your muscles arise, even the skin that covers your

1756
07:46:46.080 --> 07:47:13.479
body is relaxed. Every there's also deeply relaxed. And your

1757
07:47:13.680 --> 07:47:27.159
brain really styles the feel the benefits of this healing relaxation.

1758
07:47:32.439 --> 07:47:38.400
And as you focus on the inside of your scalp

1759
07:47:38.880 --> 07:47:44.680
where your brain is, you can start to realize and

1760
07:47:44.959 --> 07:47:58.000
notice the benefits of your brain relaxing deeply. Then it's

1761
07:47:58.080 --> 07:48:10.119
your brain continues to react, sends those messages to the

1762
07:48:10.279 --> 07:48:18.919
rest of your body and your mind to rely, reax

1763
07:48:21.720 --> 07:48:43.840
more deeply, relaxy more completely, letting go of any remaining

1764
07:48:44.439 --> 07:48:53.400
thoughts or concens allow them just to drop onto the

1765
07:48:53.599 --> 07:49:04.520
floor because they're no longer necessary. In this moment, this

1766
07:49:04.840 --> 07:49:19.599
moment of deep reaxation and calmness, feeling your brain with

1767
07:49:20.040 --> 07:49:42.680
deep concentrated heathing, calming, relaxing every part of your brain

1768
07:49:47.159 --> 07:50:03.680
feathing so loose and comfortable, so rea acts and peaceful.

1769
07:50:07.000 --> 07:50:19.080
Your brain feels so light, that's so healthy. That sense

1770
07:50:19.200 --> 07:50:33.040
of deep deep comfort really does allow you to enjoy

1771
07:50:35.240 --> 07:50:44.840
those ever. Increase in sensations of comfort that is spreading

1772
07:50:46.360 --> 07:50:57.400
throughout your body, relax in each and every muscle of

1773
07:50:57.560 --> 07:51:16.599
your body, eat deeper, deeper, much more deeper than before,

1774
07:51:20.319 --> 07:51:35.880
much more convent spreading truth your body, your mind, be

1775
07:51:37.680 --> 07:51:54.880
so peaceful and calm, so very fair, peaceful in avery

1776
07:51:55.360 --> 07:52:09.759
part of your body, letting go mm hmm a everything aything,

1777
07:52:13.439 --> 07:52:31.799
so peaceful, come so relax a very second the passes

1778
07:52:34.840 --> 07:52:59.159
you feel dper dper, relax dper and deeper las go

1779
07:53:02.360 --> 07:53:18.720
so calm peace for so very peace from your head

1780
07:53:19.319 --> 07:53:31.479
down to your ties, Such peace and comfort throwing all

1781
07:53:32.880 --> 07:53:46.279
the time, such peace and comfort spreading through your body

1782
07:53:46.720 --> 07:54:00.279
and mind, deep and deeper, such comfort, spread it in

1783
07:54:01.560 --> 07:54:13.000
and sinking deeper into airy muscle of your body. So

1784
07:54:13.240 --> 07:54:37.919
the feel amazing, so relaxed, so peaceful, so la and peaceful,

1785
07:54:41.159 --> 07:54:53.119
lett him go every I'm gonna do a body scan,

1786
07:54:54.840 --> 07:55:01.240
focusing on firstly how you feel in your word, not

1787
07:55:01.400 --> 07:55:06.799
trying to change how you feel, not trying to relax,

1788
07:55:08.080 --> 07:55:12.959
not trying to move away from any discomfort or stress

1789
07:55:13.279 --> 07:55:20.720
or tension. Just accepting, observing and accepting how you feel

1790
07:55:21.680 --> 07:55:26.639
in the different parts of your body, Just allowing yourself

1791
07:55:28.040 --> 07:55:35.479
to be exactly as you are, to notice, to get

1792
07:55:35.560 --> 07:55:44.200
in touch with how you actually feel in this moment.

1793
07:55:47.680 --> 07:55:54.200
I'm going to start off by focusing on your hands.

1794
07:55:58.759 --> 07:56:06.240
Just be aware of your hand hands. I'd like you

1795
07:56:06.439 --> 07:56:11.400
to move your hands around, just maybe move your fingers

1796
07:56:11.599 --> 07:56:18.080
a little bit. I've been enclosing your hands very gently,

1797
07:56:19.720 --> 07:56:25.400
just so that you can get in touch with how

1798
07:56:25.520 --> 07:56:39.720
your hands and your fingers feel, very very slow movements.

1799
07:56:48.119 --> 07:56:55.880
Focusing now on your feet, and if you can just

1800
07:56:56.040 --> 07:57:01.400
do kind of an equivalent with your feet you've just

1801
07:57:01.680 --> 07:57:09.880
done with your hands. Maybe turn in your ankles, moving

1802
07:57:09.959 --> 07:57:19.279
your feet around, moving your toes gently but only very

1803
07:57:21.319 --> 07:57:33.040
gently and very slowly, noticing how your feet fell in

1804
07:57:33.200 --> 07:57:46.279
this moment. Focusing now and your eyes, and I'd like

1805
07:57:46.439 --> 07:57:53.439
you to just focus on your eyelids. Maybe you can

1806
07:57:53.599 --> 07:57:57.799
open and close your eyes a couple of times to

1807
07:57:58.040 --> 07:58:01.720
really get in touch with how you feel when you

1808
07:58:01.919 --> 07:58:10.200
do close your eyes. The muscle changes in your eyes

1809
07:58:10.400 --> 07:58:18.279
when you do close them, maybe raising your eyebrows, it

1810
07:58:18.599 --> 07:58:26.040
stretches the tops of your eyes, perhaps quinting your eyes,

1811
07:58:29.799 --> 07:58:35.159
scrunching up your eyes, just so you can hear again,

1812
07:58:35.400 --> 07:58:48.880
touch with all aspects of how your eyes feel. Right now.

1813
07:58:58.279 --> 07:59:04.040
Now focus in on your thighs, and you know it

1814
07:59:04.240 --> 07:59:10.479
just starts you to gently tense your thighs, just very

1815
07:59:11.959 --> 07:59:23.720
very gently, just enough so you can become more atchund

1816
07:59:25.360 --> 07:59:34.520
to the physical sensation of your upper legs, the front

1817
07:59:34.599 --> 07:59:42.279
of your thighs, in the backs of your thigh, noticing

1818
07:59:44.439 --> 08:00:01.520
and observing how your thies feel. Right now, moving your

1819
08:00:01.720 --> 08:00:10.000
focus to the back of your neck, just noticing the

1820
08:00:10.159 --> 08:00:16.279
back of your neck the muscles, and of course they

1821
08:00:16.520 --> 08:00:18.159
lead to the side.

1822
08:00:17.919 --> 08:00:18.520
Of your neck.

1823
08:00:20.000 --> 08:00:25.119
They also lead to the top of your back, which

1824
08:00:25.279 --> 08:00:30.680
leads to your shoulders. So as your focus on the

1825
08:00:30.840 --> 08:00:36.400
back of your neck, maybe you can move your head

1826
08:00:37.319 --> 08:00:45.080
gently upwards as if you're looking up, Maybe moving your

1827
08:00:45.200 --> 08:00:52.959
head down as if you're looking down. Perhaps moving your

1828
08:00:53.040 --> 08:01:03.040
head side to side, right to left bony very slowly

1829
08:01:04.880 --> 08:01:13.400
and very gently I'm not trying to force anything. It

1830
08:01:13.560 --> 08:01:22.880
has to be very very gentle, just so it can

1831
08:01:24.560 --> 08:01:36.159
be more in touch with the feelings, with the sensations

1832
08:01:36.400 --> 08:01:45.599
of physical sensations of hound back of your neck feels.

1833
08:01:47.360 --> 08:02:02.720
Right now, as we now focus on the tops of

1834
08:02:02.840 --> 08:02:09.119
your arms, the parts where your biceps and your triceps

1835
08:02:09.159 --> 08:02:17.240
are between your elbow and your shoulders. To focus on

1836
08:02:17.520 --> 08:02:24.680
those parts the tops of your arms, you may like

1837
08:02:24.799 --> 08:02:34.319
to just tense them, but very very gently and slowly,

1838
08:02:36.880 --> 08:02:45.840
so you're not straining or putting any pressure whatsoever on

1839
08:02:46.000 --> 08:02:46.680
your arms.

1840
08:02:49.400 --> 08:02:51.799
It's just so that you can.

1841
08:02:54.319 --> 08:03:01.479
Gain more of a sense of how you're upper arms

1842
08:03:03.080 --> 08:03:14.959
are feeling in this moment, and just noticing as you gently,

1843
08:03:17.119 --> 08:03:26.720
very gently and slowly tighten the muscles and then let go.

1844
08:03:31.000 --> 08:03:39.400
Notice how the tops of your arms feel right now,

1845
08:03:47.599 --> 08:03:58.400
as a now focus on your stomach, the area the

1846
08:03:58.520 --> 08:04:04.799
lower abdomen area below your belly button, moving all the

1847
08:04:04.919 --> 08:04:18.639
way down to your hips, just above your grind. Maybe

1848
08:04:18.840 --> 08:04:26.479
you're able to tense these muscles in the area very

1849
08:04:28.720 --> 08:04:42.000
very gently and slowly, if that's a difficult thing to do,

1850
08:04:43.279 --> 08:04:51.479
and maybe you can just move your body, pushing your

1851
08:04:51.599 --> 08:04:56.439
stomach up, maybe moving a little bit to the side

1852
08:04:57.080 --> 08:05:05.200
using your hips, just so you can get more in

1853
08:05:05.599 --> 08:05:11.680
tune with how your lower abdomen area.

1854
08:05:15.560 --> 08:05:17.319
This he then.

1855
08:05:19.959 --> 08:05:37.520
In this moment, just noticing the physical sensations or your

1856
08:05:37.720 --> 08:05:56.639
lower abdomen as you move your attention to your mouth,

1857
08:06:02.000 --> 08:06:10.200
notice in your lips and inside your mouth, the teeth,

1858
08:06:11.319 --> 08:06:27.439
your guns, your tongue, just noticing how your tongue in

1859
08:06:27.520 --> 08:06:36.680
your mouth feels. And it may help by moving your

1860
08:06:36.880 --> 08:06:45.000
tongue around your mouth, moving it to your left, maybe

1861
08:06:45.159 --> 08:06:52.040
pressing it gently against the side of your mouth, and

1862
08:06:52.159 --> 08:06:57.599
then to the right, gently to the side of your mouth,

1863
08:07:00.720 --> 08:07:06.240
perhaps pressing up against the top of your mouth, and

1864
08:07:06.360 --> 08:07:15.240
then down gently against the bottom of your mouth. Allys

1865
08:07:16.200 --> 08:07:26.159
very slowly, in a very very gentle.

1866
08:07:30.599 --> 08:07:31.840
So that you can.

1867
08:07:35.400 --> 08:07:47.680
Be aware of how you feel in your mouth area

1868
08:07:58.959 --> 08:08:19.159
now and to focus on your wrists. And I'm gonna

1869
08:08:19.279 --> 08:08:28.119
ask you to maybe just routine your wrists by moving

1870
08:08:28.200 --> 08:08:41.479
your hands in a circular motion very gently and slowly, just.

1871
08:08:43.200 --> 08:08:44.560
So you can.

1872
08:08:50.319 --> 08:09:09.319
Feel the sensations that you currently experiencing in your risks.

1873
08:09:13.400 --> 08:09:16.319
Perhaps solute in your hands.

1874
08:09:17.599 --> 08:09:19.080
Up and down.

1875
08:09:21.479 --> 08:09:48.799
The game very very gently and slowly, very gentzor and slow.

1876
08:10:02.319 --> 08:10:03.240
As we now.

1877
08:10:05.759 --> 08:10:19.959
Start to observe you a lower pack. The bad part

1878
08:10:20.240 --> 08:10:29.799
is just the buf of your hips where your coxix

1879
08:10:29.919 --> 08:10:42.919
are a whole area which also really does include the

1880
08:10:43.279 --> 08:10:50.200
signs of your body because those muscles are very much connected.

1881
08:10:55.439 --> 08:11:02.759
There's those muscles also move into your hyperia, connecting to

1882
08:11:02.919 --> 08:11:17.880
your botics the side of your hips, and if you're

1883
08:11:19.159 --> 08:11:34.680
physically able to do so, maybe very gently just newbody ever,

1884
08:11:35.000 --> 08:11:51.599
is slightly, very slowly from side to side, just enough, yeh,

1885
08:11:54.479 --> 08:12:13.159
gauge how you feel in your lower back. Perhaps it

1886
08:12:13.319 --> 08:12:27.119
could even move your hips gently up and down gently

1887
08:12:28.319 --> 08:12:42.799
slowly in order to be in touch with the physical

1888
08:12:43.400 --> 08:13:10.880
sensations of your lower back. As we now to your

1889
08:13:10.959 --> 08:13:23.200
attention to your jaw, an area from your chin all

1890
08:13:23.240 --> 08:13:27.119
the way up to near where your ears are.

1891
08:13:30.319 --> 08:13:42.880
Oh, your jaw, you can just.

1892
08:13:44.919 --> 08:13:51.639
Yeah, it's okay to do so. Gently open your mouth,

1893
08:13:54.520 --> 08:14:04.400
not wide they stretching, just very chim clean and slowly

1894
08:14:05.560 --> 08:14:19.360
opening your mouth, closing your mouth very gently and slowly,

1895
08:14:28.919 --> 08:14:42.639
so you can be in touch with how your jaw feels.

1896
08:14:46.040 --> 08:15:14.479
Now, I just sit down.

1897
08:15:17.159 --> 08:15:32.000
The chest area. You don't need to do anything to

1898
08:15:32.240 --> 08:15:38.799
move your chest because it moves every time we breathe.

1899
08:15:44.119 --> 08:15:58.000
It moves very gently and slowly automatically with each bread

1900
08:15:58.439 --> 08:16:18.319
he tache. It is your focus on how your chest. Yes,

1901
08:16:23.599 --> 08:16:58.599
when you pray, bath in your focus to your forms,

1902
08:17:01.240 --> 08:17:17.400
your elbows. Maybe you're able to very gently and slowly

1903
08:17:19.799 --> 08:17:28.360
tense the muscles in your forms, and when you do that,

1904
08:17:28.880 --> 08:18:01.439
you can feel your elbows as well, very gently and slowly, gently,

1905
08:18:04.919 --> 08:18:48.880
a softly. I'm sad your forearms and dopers. Focus the

1906
08:18:49.040 --> 08:19:02.479
rest of your back, off the back, the middle, the

1907
08:19:02.840 --> 08:19:19.119
middle of your back, and again this part of your body.

1908
08:19:22.119 --> 08:19:34.279
News Also every time you pray, you may not notice

1909
08:19:34.360 --> 08:19:48.119
that usually makes you loser your upper back. In the

1910
08:19:48.360 --> 08:19:59.799
middle of your back, you can really feel that shin

1911
08:20:00.159 --> 08:20:06.560
to ends.

1912
08:20:13.240 --> 08:20:50.840
Yeah, meving your focus.

1913
08:20:52.360 --> 08:21:06.319
Into your area, the bodies, the gray, there's muscles and

1914
08:21:06.479 --> 08:21:43.319
those bones in your midsection. Just noticing how you are

1915
08:21:43.520 --> 08:21:47.159
hips feel.

1916
08:21:50.080 --> 08:21:58.919
Right now, you can.

1917
08:22:01.319 --> 08:22:14.959
Very very gently love your lips maybe side to side,

1918
08:22:16.479 --> 08:22:18.279
very gently and.

1919
08:22:21.319 --> 08:22:39.400
S very.

1920
08:22:43.840 --> 08:23:23.200
Gently softly. Everything starts to slow down, including the thoughts

1921
08:23:23.360 --> 08:23:33.520
in your mind and your mind itself just starts to gradually.

1922
08:23:35.520 --> 08:23:42.080
It doesn't have to be instant, but just gradually starting too.

1923
08:23:43.400 --> 08:23:52.200
It's almost like time is storing him. It's a slower

1924
08:23:52.319 --> 08:24:00.240
pace to maybe what you're used to in your day

1925
08:24:00.279 --> 08:24:22.279
to day life. It's a slower movement of energy, very

1926
08:24:26.680 --> 08:24:35.119
small movements which make up the larger movements, which is

1927
08:24:35.159 --> 08:24:42.919
always the case. Now, when you move your hand, it

1928
08:24:43.080 --> 08:24:45.799
might seem like it's one movement, but it's lots of

1929
08:24:46.599 --> 08:24:54.040
minute different muscles moving in accordance with each other. And

1930
08:24:59.000 --> 08:25:11.319
what happened in this space that we're sharing is we

1931
08:25:11.560 --> 08:25:32.479
move from that big movement into those smaller movements. Starting

1932
08:25:32.599 --> 08:25:43.439
to focus on how your body feels, not just as

1933
08:25:43.479 --> 08:25:47.799
a whole, not just oh, i'm feel in this way.

1934
08:25:47.840 --> 08:25:53.959
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1935
08:25:55.279 --> 08:26:01.880
I'm feeling this way, I'm feeling that way. Starting to

1936
08:26:02.119 --> 08:26:13.319
notice that your body begins to present to you small

1937
08:26:14.439 --> 08:26:30.799
feelings around your body, small physical sensations in your legs,

1938
08:26:33.560 --> 08:26:46.759
whether pleasurable or not. Maybe resisting the temptation to label

1939
08:26:46.880 --> 08:26:56.400
them or to judge them, those feelings, just thinking them,

1940
08:26:57.319 --> 08:27:10.279
thinking about them as just being neutral, just feelings, not

1941
08:27:10.520 --> 08:27:21.599
being particularly concerned, but just noticing what your body is

1942
08:27:21.720 --> 08:27:35.639
telling you. Feelings in your arms instead of feeling the

1943
08:27:35.840 --> 08:27:45.880
whole of the arm, maybe notice those individual feelings, all

1944
08:27:45.959 --> 08:27:58.000
those different muscles and the skin, the hairs of your arms,

1945
08:27:58.279 --> 08:28:03.080
the all the internal parts of your arms, the veins,

1946
08:28:13.200 --> 08:28:22.360
the bones, just being aware of maybe your elbow on

1947
08:28:22.479 --> 08:28:30.840
your right arm has a certain feeling. Maybe your left

1948
08:28:30.919 --> 08:28:56.159
wrist also has its own individual physical sensation. What about

1949
08:28:56.200 --> 08:29:02.439
your forearm on your right arm, you're right for arm.

1950
08:29:09.799 --> 08:29:15.880
There may not be any particular feeling that you could

1951
08:29:15.959 --> 08:29:23.799
even give a name to, may not feel like anything

1952
08:29:24.799 --> 08:29:35.040
other than just a feeling. You know, it's there. The

1953
08:29:35.159 --> 08:29:41.000
feelings in your shoulders, perhaps your shoulders when you think

1954
08:29:41.080 --> 08:29:45.880
about them, kind of almost like they're the same, you know,

1955
08:29:47.119 --> 08:29:52.040
the same feeling, almost like you both of your shoulders

1956
08:29:52.080 --> 08:30:05.040
are just one thing. Of course they're not. And when

1957
08:30:05.080 --> 08:30:10.400
you focus on your left shoulder and then on your

1958
08:30:10.560 --> 08:30:17.360
right shoulder, maybe find that you move the muscles a

1959
08:30:17.439 --> 08:30:29.599
little bit, maybe tense the muscles gently, noticing the difference

1960
08:30:32.759 --> 08:31:00.520
in each shoulder. Your lower back, the left side of

1961
08:31:00.639 --> 08:31:04.680
your lower back and the right side of your lower back,

1962
08:31:12.599 --> 08:31:17.880
of course that connection to your buttocks and to your hips,

1963
08:31:25.400 --> 08:31:28.959
and also moving up into the middle of your back.

1964
08:31:38.919 --> 08:31:43.040
And sometimes like right now, actually when I focus on

1965
08:31:43.159 --> 08:31:48.799
their part, when I focused on my buttocks, and then

1966
08:31:48.799 --> 08:31:53.439
I focused on the middle of my back. Almost felt

1967
08:31:53.560 --> 08:31:56.919
like the muscles in my lower back were being stretched

1968
08:31:57.919 --> 08:32:07.799
very gently, just stretched a little bit. Even though I

1969
08:32:08.000 --> 08:32:16.799
wasn't doing anything to try to stretch your lower back,

1970
08:32:17.200 --> 08:32:25.400
it just seemed to happen. The feeling of very gently

1971
08:32:26.919 --> 08:32:49.040
stretching your lower back comes along and feeling in your chest.

1972
08:32:56.639 --> 08:33:10.040
Just noticing what sensations you are experiencing in your chest

1973
08:33:10.319 --> 08:33:26.599
right now. And there's so much of the chest. Obviously,

1974
08:33:26.680 --> 08:33:30.279
there's the collar bone leading to the chest. You've got

1975
08:33:30.319 --> 08:33:38.919
the chest bone, You've got the muscles in your chest.

1976
08:33:41.720 --> 08:33:48.000
Of course, if you're female, there's possibly the breasts your

1977
08:33:48.080 --> 08:33:56.400
male you've got the different well why not that different

1978
08:33:56.439 --> 08:34:03.599
these days, but there may be more or muscles at

1979
08:34:03.639 --> 08:34:09.880
the top of the chest, but at the side underneath

1980
08:34:11.040 --> 08:34:13.840
it's pretty much the same. Whether you're a man or

1981
08:34:13.880 --> 08:34:20.319
a woman. There's muscles there, muscles that stretch out to

1982
08:34:20.439 --> 08:34:25.360
your back as well as breast tissue stretches and moves

1983
08:34:25.400 --> 08:34:32.759
into your back. To just being aware of your chest,

1984
08:34:41.680 --> 08:35:09.040
being with whatever feeling there is in your chest. Well,

1985
08:35:09.040 --> 08:35:17.000
I noticed I focus on my chest, I feel it

1986
08:35:17.240 --> 08:35:21.680
in my back and my upper back, and mean I

1987
08:35:21.759 --> 08:35:24.759
guess the obvious reason would be because you know, I'll

1988
08:35:24.840 --> 08:35:35.759
breathe in in, and it stretches my chest and my

1989
08:35:35.880 --> 08:35:49.560
back at the same time. It feels it feels okay,

1990
08:35:56.159 --> 08:36:01.319
it doesn't feel a little bit of pain in my

1991
08:36:01.560 --> 08:36:09.159
right chest A little bit not pain, but little discomfort,

1992
08:36:09.319 --> 08:36:19.360
maybe stiffness possibly, I don't know. I notice my shoulders

1993
08:36:19.400 --> 08:36:28.479
also wanting to flex for some reason. I think that's

1994
08:36:28.520 --> 08:36:36.840
probably part of my upper back, that connection between my

1995
08:36:36.959 --> 08:36:41.680
shoulders my other back, because I can move my shoulders

1996
08:36:41.759 --> 08:36:48.919
and stretch the muscles in my back, moving the shoulders

1997
08:36:49.000 --> 08:36:55.159
backwards or up, which then moves I think it's the

1998
08:36:55.319 --> 08:37:16.240
scapulous in your back. It feels quite nice. Actually, if

1999
08:37:16.279 --> 08:37:19.840
you think about this is you can if you want to,

2000
08:37:20.560 --> 08:37:35.439
you can just flex or stimulate the various muscles in

2001
08:37:35.560 --> 08:37:41.279
your body gently in order to get more of a

2002
08:37:41.479 --> 08:37:56.319
sense of how they feel. And when you're relaxing and

2003
08:37:56.439 --> 08:38:01.000
you do tense and muscle and let it go and

2004
08:38:01.159 --> 08:38:10.360
let it relax, it relaxes way more than it would normally.

2005
08:38:15.319 --> 08:38:20.560
That you have to feel that you're able to do that.

2006
08:38:22.200 --> 08:38:25.919
There's no point of doing it if there's an issue

2007
08:38:27.880 --> 08:38:33.360
with the pert part of your body. You need to

2008
08:38:33.439 --> 08:38:42.919
be gentle with yourself at all times when you relax

2009
08:38:43.119 --> 08:39:01.360
in deeply, it's important to be kind to yourself. As

2010
08:39:01.400 --> 08:39:10.439
you notice your mind. How much has your mind slowed

2011
08:39:10.520 --> 08:39:38.040
down since we started this recording. How come and peaceful

2012
08:39:39.639 --> 08:39:49.119
is your mind right now? We have nothing to think

2013
08:39:49.200 --> 08:39:58.959
about and just my voice to listen to. Because you

2014
08:39:59.159 --> 08:40:09.959
know the intention behind this recording, this relaxation, at the

2015
08:40:10.119 --> 08:40:16.439
very least, for you to feel more relaxed at the

2016
08:40:16.599 --> 08:40:25.040
end of recording than you did at the beginning. At

2017
08:40:25.080 --> 08:40:37.400
the very least, your mind to slow down. Your body

2018
08:40:38.159 --> 08:40:53.400
continues to relax, because that's what you want to happen.

2019
08:40:57.400 --> 08:41:15.759
That's what you expect to happen, a relaxation to fill

2020
08:41:18.400 --> 08:41:31.319
your body, maybe calm in your mind to the point

2021
08:41:31.520 --> 08:42:05.080
of boredom. When you start maybe to drift away directing,

2022
08:42:18.680 --> 08:42:28.360
it's almost as if you're moving further away from a

2023
08:42:28.520 --> 08:42:42.159
body in your mind, just leaving that there, kind of

2024
08:42:42.240 --> 08:42:47.159
liking it. An escape pod and a spaceship a movie,

2025
08:42:48.000 --> 08:42:50.560
a space movie, you know me and against a little

2026
08:42:50.680 --> 08:42:57.880
pardon it since the man far away from the spaceship

2027
08:43:07.000 --> 08:44:07.119
six three to relax directly slo.

2028
08:44:19.119 --> 08:44:20.000
And be so.

2029
08:44:50.680 --> 08:45:25.200
M pas and focusing on that fathing of those individual

2030
08:45:25.680 --> 08:45:35.439
parts of your body that's a relaxing one by one.

2031
08:45:43.119 --> 08:45:55.479
You may find that every now and then you realize

2032
08:45:55.639 --> 08:46:07.639
that you run to my voice because your mind started

2033
08:46:07.799 --> 08:46:22.319
to imagine something different, maybe started to almost move into

2034
08:46:23.279 --> 08:46:31.560
some high of a dreamy state, and then you become

2035
08:46:31.639 --> 08:46:39.200
aware of my voice again. And even though you may

2036
08:46:41.240 --> 08:46:46.240
want to focus on my voice, you may also wish

2037
08:46:46.599 --> 08:46:59.840
to allow your mind to just drift naturally into the

2038
08:47:00.319 --> 08:47:22.520
space of comfort and safety. As you feel warm comfort

2039
08:47:24.400 --> 08:47:38.159
spreading through your body like a warm blanket covering you gently,

2040
08:47:42.159 --> 08:48:00.319
keeping your body at just the perfect temperature. And even

2041
08:48:00.439 --> 08:48:12.439
if you can hear background sounds, they just don't seem

2042
08:48:12.599 --> 08:48:29.319
to matter anymore. There's that sense of peace spreads through

2043
08:48:29.439 --> 08:48:43.080
your mind like a gentle breeze. Yeah, strong enough to

2044
08:48:43.279 --> 08:48:54.279
blow away all negativity, strong.

2045
08:48:54.119 --> 08:48:54.599
Enough to.

2046
08:48:57.959 --> 08:49:08.119
Remove from your mind any anxiety or stress that was

2047
08:49:08.319 --> 08:49:23.360
there before, and blow away any other thoughts or feelings

2048
08:49:23.799 --> 08:49:49.240
that just don't fit with the sense relaxation that is

2049
08:49:49.479 --> 08:50:14.840
feeling your body ended your mind. Unless you focus on

2050
08:50:14.959 --> 08:50:21.400
your mind and count down from ten down to one,

2051
08:50:22.759 --> 08:50:29.840
and with each number you hear, your mind.

2052
08:50:32.520 --> 08:50:33.479
Will become.

2053
08:50:39.200 --> 08:50:59.520
Slightly relaxed, just just slightly from ten down to nine,

2054
08:51:00.360 --> 08:51:07.279
just a slight movement from nine down to eight, just

2055
08:51:07.400 --> 08:51:24.479
another small change in how you feel. Eight down to seven.

2056
08:51:27.279 --> 08:51:32.639
That feeling is a gap, almost like a gap that

2057
08:51:33.040 --> 08:51:40.959
starts to get the wider, the gap between those feelings

2058
08:51:42.639 --> 08:51:49.599
that you used to have in your mind compared to

2059
08:51:49.799 --> 08:51:57.119
the feelings you have the growing now feedings of comfort

2060
08:51:57.439 --> 08:52:09.080
and security and confidence, and the gap becomes wider. Eight

2061
08:52:09.200 --> 08:52:16.360
down to seven, seven down to six. When you get

2062
08:52:16.439 --> 08:52:23.479
to five, the mind will start to have a certain

2063
08:52:24.880 --> 08:52:36.439
physical sensation, most like there's a magnet outside of your

2064
08:52:36.560 --> 08:52:43.360
head sucking the tension and the stress and any remaining

2065
08:52:44.479 --> 08:52:50.840
feelings that you don't want, sucking them out through your skull.

2066
08:52:56.639 --> 08:53:01.759
And in down to four you can start to really

2067
08:53:02.360 --> 08:53:15.880
experience that sense of not just emptiness, but space, place

2068
08:53:16.080 --> 08:53:27.959
full of fresh air, place where you can stretch. It's

2069
08:53:28.000 --> 08:53:31.759
almost as if as you go down to four and three,

2070
08:53:32.240 --> 08:53:37.400
your mind is expanding with this sense.

2071
08:53:40.000 --> 08:53:41.360
Of peace.

2072
08:53:42.720 --> 08:53:45.439
And tranquility growing.

2073
08:53:47.880 --> 08:53:56.240
It moves down to When you get to one, your mind.

2074
08:53:59.200 --> 08:54:07.319
Just to feel exactly how you want to feel, the

2075
08:54:07.560 --> 08:54:25.279
most perfect feeling, maybe the sensation that you'd like to

2076
08:54:25.560 --> 08:54:38.319
keep the place that's safe, where nothing can affect you

2077
08:54:39.400 --> 08:54:55.119
at all, and you can stay in that that space

2078
08:54:55.680 --> 08:55:06.080
confort confidence, confident in your own ability to create this

2079
08:55:07.000 --> 08:55:13.000
space and this feeling of comfort within your own mind

2080
08:55:14.560 --> 08:55:17.159
just by counting ten.

2081
08:55:18.720 --> 08:55:19.400
Down to one.

2082
08:55:23.959 --> 08:55:28.520
And this is something that you can do yourself when

2083
08:55:28.560 --> 08:55:35.840
you're on your own, the time when you can maybe

2084
08:55:36.040 --> 08:55:44.639
sit down, maybe just for a few minutes, close your eyes,

2085
08:55:48.479 --> 08:55:51.840
just count slowly from ten.

2086
08:55:54.520 --> 08:55:55.279
Down to one.

2087
08:56:00.119 --> 08:56:12.720
We experience these feelings in your mind, and when you

2088
08:56:12.959 --> 08:56:22.880
feel that way in your mind, your body copies your mind,

2089
08:56:28.759 --> 08:56:34.639
and the feeling is spread through your spine and your

2090
08:56:34.799 --> 08:56:42.639
nervous system into every part of your body, travels through

2091
08:56:42.680 --> 08:56:56.880
your bloodstream, heathing and relaxing every particle of your existence.

2092
08:57:09.599 --> 08:57:13.599
And we can we can practice this a few times

2093
08:57:18.319 --> 08:57:21.319
before the end of the recording, and then you can

2094
08:57:22.799 --> 08:57:31.119
practice on your own. Each time you countfort ten about one,

2095
08:57:35.799 --> 08:57:50.599
the feelings and comforts, calmness, deep deep relaxation becomes stronger, deeper,

2096
08:58:00.599 --> 08:58:09.840
and your brain, with these positive chemicals, the spread throughout

2097
08:58:09.919 --> 08:58:19.720
your body, relaxing you so quickly, relaxing your whole body

2098
08:58:19.959 --> 08:58:21.040
and mind.

2099
08:58:23.680 --> 08:58:28.240
So very, very easily.

2100
08:58:30.159 --> 08:58:31.919
Just by counting.

2101
08:58:33.360 --> 08:58:43.119
Ten down to one, so we're gonna do.

2102
08:58:43.520 --> 08:58:47.200
Now, I'm going to count from ten down to one.

2103
08:58:48.240 --> 08:58:52.720
I'd like you to repeat the number after me, so

2104
08:58:52.880 --> 08:59:01.599
that I say ten, you can just repeat to yourself ten.

2105
08:59:07.240 --> 08:59:12.400
Just notice, beware of how you feel.

2106
08:59:16.240 --> 08:59:23.840
In your mind and your body. Then when I say nine,

2107
08:59:26.240 --> 08:59:27.200
you can beat.

2108
08:59:28.200 --> 08:59:29.439
To yourself.

2109
08:59:31.880 --> 08:59:32.119
Nine.

2110
08:59:36.119 --> 08:59:47.319
Became noticing the increase in comfort and calmness in your

2111
08:59:47.520 --> 08:59:49.680
mind and in.

2112
08:59:49.799 --> 09:00:01.479
Your body, the same when I say eight, when.

2113
09:00:01.400 --> 09:00:16.880
I say seven, six, when I say five, four, when

2114
09:00:16.959 --> 09:00:28.720
I say three, two, and lastly when I say one,

2115
09:00:31.680 --> 09:00:33.200
be that number.

2116
09:00:40.680 --> 09:00:40.840
Now.

2117
09:00:41.000 --> 09:00:46.520
Of course, when you do this on your own without

2118
09:00:46.639 --> 09:00:51.639
listening to me, you can say the numbers or whatever

2119
09:00:53.279 --> 09:01:01.759
speed that you feel is necessary for you, so you

2120
09:01:01.840 --> 09:01:07.639
can adapt. So if you feel you want to say

2121
09:01:07.759 --> 09:01:13.599
the numbers ten down to one faster than I do,

2122
09:01:15.360 --> 09:01:17.919
then you go ahead and do that. Or if you

2123
09:01:18.119 --> 09:01:21.000
feel when you do it yourself.

2124
09:01:21.200 --> 09:01:23.520
And you'd like to have more.

2125
09:01:25.080 --> 09:01:32.080
More space between the numbers, maybe you take a lot longer.

2126
09:01:32.880 --> 09:01:34.240
To get from ten.

2127
09:01:36.200 --> 09:01:44.400
All the way down to one, that's your choice also

2128
09:01:44.720 --> 09:01:56.200
to do. So I'm going to count and.

2129
09:01:56.439 --> 09:02:04.479
Ten down to one, I get to one.

2130
09:02:05.799 --> 09:02:12.840
I woke yet for this recording the lesicles listening.

2131
09:02:12.520 --> 09:02:16.680
To music the mute to continue.

2132
09:02:23.599 --> 09:02:36.959
Two nine.

2133
09:03:01.680 --> 09:05:44.360
F Assassa, Assassa, assassas.

2134
09:06:55.480 --> 09:08:26.599
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two.

2135
09:08:32.879 --> 09:08:33.080
One.

2136
09:08:41.519 --> 09:08:52.319
Now open your eyes, noticing how physically filed haven't counted

2137
09:08:52.360 --> 09:09:00.599
down from twenty to one, allowing stress attention to lead

2138
09:09:00.720 --> 09:09:05.239
through your fingertips and your toes. And as you focus

2139
09:09:05.360 --> 09:09:08.839
on your fingertips, maybe.

2140
09:09:08.680 --> 09:09:13.080
They feel a little bit tingly, which is.

2141
09:09:14.480 --> 09:09:16.480
I suppose quite an understanding.

2142
09:09:16.040 --> 09:09:21.160
Considering attention has been exiting your body through your fingertips.

2143
09:09:27.639 --> 09:09:29.599
So now I'm going to count from twenty down to

2144
09:09:29.720 --> 09:09:37.519
one again. This time you to feel relief of tension

2145
09:09:39.160 --> 09:09:42.440
and stress, any anxiety that you.

2146
09:09:42.519 --> 09:09:42.839
May have.

2147
09:09:47.519 --> 09:09:55.879
Leaving through your stomach, just leaving through your stomach, almost

2148
09:09:55.919 --> 09:10:02.720
as if it's just releasing to hold your stomach, you'll

2149
09:10:02.879 --> 09:10:07.360
naval to just above your chests or below your chest,

2150
09:10:07.480 --> 09:10:12.040
rather so surrounding your beny by an area. The whole area.

2151
09:10:14.160 --> 09:10:18.760
You can feel the tension of your body where it's left.

2152
09:10:19.040 --> 09:10:24.319
Just release from the area, and you may notice that

2153
09:10:24.480 --> 09:10:25.440
your stomach.

2154
09:10:25.120 --> 09:10:26.720
Will become very relaxed.

2155
09:10:28.239 --> 09:11:33.120
As I countdown from twenty down to one yeah, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,

2156
09:11:37.839 --> 09:12:04.199
eight seven, six ty four three two.

2157
09:12:09.319 --> 09:12:16.440
What And you can open your eyes again. If you cheers,

2158
09:12:16.959 --> 09:12:20.639
you can just keep them closed because the girl's relaxing.

2159
09:12:22.720 --> 09:12:24.919
It's just not to say you're stomach girls.

2160
09:12:26.519 --> 09:12:30.239
Notice, there's your focus. Just do a little scared of

2161
09:12:30.360 --> 09:12:30.839
your body.

2162
09:12:32.839 --> 09:12:35.040
It's not to say your body els.

2163
09:12:36.199 --> 09:12:46.680
Focusing on up a body bag, chest, stomach, legs, arms, hands, feet,

2164
09:12:49.720 --> 09:12:56.680
just noticing, and you know you may start it all

2165
09:12:59.160 --> 09:13:03.360
more of a sense tiredness, which may be the reason

2166
09:13:04.080 --> 09:13:09.440
listening to this recording, because you like to.

2167
09:13:11.080 --> 09:13:16.720
Let go completely of everything and career.

2168
09:13:18.080 --> 09:13:25.519
All into a nice, natural, calm, relaxing sleep.

2169
09:13:33.120 --> 09:13:33.959
So now we're.

2170
09:13:34.120 --> 09:13:43.639
Focus on your forehead, and if you choose, you can

2171
09:13:43.720 --> 09:13:49.199
incorporate your eyes in this focus as well. Your forehead

2172
09:13:49.319 --> 09:13:55.559
and your eyes, it's that whole area basically almost.

2173
09:13:55.279 --> 09:13:58.000
As if you were wearing a mask, you know, like

2174
09:13:58.160 --> 09:14:03.360
a I Learn Batman mask or something, or.

2175
09:14:05.440 --> 09:14:08.360
I'm trying to sorrow or something, you know, the kind

2176
09:14:08.400 --> 09:14:11.559
of mask that covers your eyes but also covers quite

2177
09:14:11.559 --> 09:14:18.440
a lot of the forehead focusing on that area, because

2178
09:14:18.440 --> 09:14:21.760
that's the area that we're now going to release tension

2179
09:14:21.959 --> 09:14:27.480
and stress from your mind and your brain, from your mind,

2180
09:14:27.639 --> 09:14:31.879
and any tension that you may have remaining your face,

2181
09:14:32.919 --> 09:14:38.239
in your neck and mature in your eyes, your forehead,

2182
09:14:39.040 --> 09:14:43.639
or your scalp. So basically any tension.

2183
09:14:43.879 --> 09:14:48.720
Within your head area, including your mind and your brain,

2184
09:14:52.519 --> 09:14:54.360
and that's going to be released.

2185
09:14:55.480 --> 09:14:57.199
Through your forehead and your eyes.

2186
09:15:01.160 --> 09:15:02.760
Then we count down a game.

2187
09:15:02.680 --> 09:16:28.199
From twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

2188
09:16:33.639 --> 09:16:57.040
Four, three ninety six.

2189
09:17:00.120 --> 09:17:02.839
Get your face, the.

2190
09:17:03.040 --> 09:17:14.959
Jure your eyes, the cheap pains your ears, avoid your scalp, make.

2191
09:17:16.279 --> 09:17:20.239
Back your neck, in front of your neck, the sides

2192
09:17:20.400 --> 09:17:21.879
of the neck and throat.

2193
09:17:23.120 --> 09:17:23.680
Mm hmmm.

2194
09:17:28.160 --> 09:17:32.639
Let s be aware the comforts.

2195
09:17:34.319 --> 09:17:43.279
Increased in relaxation. You're just in your head and neck

2196
09:17:44.199 --> 09:17:53.800
and mind also the rest of your body. Lets is

2197
09:17:54.000 --> 09:17:54.879
how loose.

2198
09:17:56.160 --> 09:18:00.239
And calm you now, how easily.

2199
09:18:01.959 --> 09:18:03.519
It is to just let go.

2200
09:18:06.319 --> 09:18:22.720
Completely, Let go completely easily.

2201
09:18:30.519 --> 09:18:33.959
To balance, to focus.

2202
09:18:33.639 --> 09:18:43.440
On the top of your head. That would allow every

2203
09:18:44.199 --> 09:18:52.720
last peace of tempt or stress the mind be angry.

2204
09:18:52.440 --> 09:18:57.400
Or hiding nobody mind had.

2205
09:18:58.599 --> 09:19:04.239
But just be sucked down on the top of your head.

2206
09:19:06.599 --> 09:19:07.440
At least.

2207
09:19:10.879 --> 09:19:18.080
And yeah, I want sat down into the clouds. Imagine

2208
09:19:18.239 --> 09:19:19.199
people loud of.

2209
09:19:19.239 --> 09:19:19.919
Put your head.

2210
09:19:21.919 --> 09:19:23.480
It's like a whirlpool.

2211
09:19:24.279 --> 09:19:27.040
This is gonna suck down tension.

2212
09:19:28.239 --> 09:19:29.680
Now at the top of your head.

2213
09:19:32.000 --> 09:19:40.959
I'll just take you away, good, said focus. Imagine an

2214
09:19:41.080 --> 09:19:46.319
opening on top of your head with that tension, stress

2215
09:19:46.440 --> 09:19:52.199
and in remaining issues maybe ways of concerns to know

2216
09:19:52.599 --> 09:19:53.160
used to you.

2217
09:19:53.319 --> 09:19:57.120
Now you can all be sucked down at the top

2218
09:19:57.160 --> 09:19:57.720
of your head.

2219
09:19:59.680 --> 09:20:06.040
Take away. It's like down down game from twenty down

2220
09:20:06.239 --> 09:20:07.080
to world.

2221
09:20:10.279 --> 09:21:25.400
Now twenty nineteen, eighteen, seventeen, sixteen yet fourteen. H wow, no,

2222
09:21:38.680 --> 09:21:48.720
said sick boy.

2223
09:21:54.519 --> 09:22:20.080
H m hm bream.

2224
09:22:24.879 --> 09:22:35.800
Noticing how you feel, how relax, don calm.

2225
09:22:37.559 --> 09:22:49.400
It physically and mentally feel right now? Help me so.

2226
09:22:51.720 --> 09:22:58.440
Your mind feels it feels so nice to just let go,

2227
09:23:00.720 --> 09:23:08.519
to give yourself some space to breathe easily, to.

2228
09:23:08.720 --> 09:23:16.720
Think calmly, just to take a break from.

2229
09:23:18.279 --> 09:23:24.919
All that pointless worry concerns about things that you don't

2230
09:23:25.040 --> 09:23:26.319
need to think about.

2231
09:23:29.279 --> 09:23:36.599
Right now, because this is your time to let go.

2232
09:23:38.000 --> 09:23:47.760
This is your space to enjoy feeling deeply relaxed, peaceful

2233
09:23:47.879 --> 09:23:50.959
in your mind, relaxed.

2234
09:23:50.599 --> 09:24:00.519
In your body, can feel so good, so nigh to

2235
09:24:00.879 --> 09:24:10.800
just not have to do anything to be able to really.

2236
09:24:12.360 --> 09:24:23.199
Enjoy that serenity becomes and letting go completely that peacefulness

2237
09:24:23.400 --> 09:24:24.400
that comes with.

2238
09:24:31.160 --> 09:24:43.319
In this peaceful space. And you can keep this sense

2239
09:24:43.519 --> 09:24:44.919
of calmness.

2240
09:24:45.239 --> 09:24:47.160
For long as you choose.

2241
09:24:55.239 --> 09:25:02.279
They choose to drift off into deep, healing natural sleep,

2242
09:25:03.559 --> 09:25:10.319
and you can do that. It's completely up to you,

2243
09:25:15.080 --> 09:25:16.360
and you can keep this.

2244
09:25:16.639 --> 09:25:20.519
Feeling of calmness physically, meaning your mind.

2245
09:25:21.800 --> 09:25:34.680
It's long as you choose to feel completely relaxed, completely

2246
09:25:36.080 --> 09:25:45.639
relax They'd like you to make up your mind, are

2247
09:25:45.639 --> 09:25:47.000
you going to relax.

2248
09:25:55.199 --> 09:25:58.680
And will explore that with you. What it feels like

2249
09:25:58.919 --> 09:26:07.199
when you actually decide that you're going to relax, not

2250
09:26:07.480 --> 09:26:14.480
forcing yourself, but giving yourself that. Yes, it is a commander,

2251
09:26:14.760 --> 09:26:21.680
isn't it. When you're telling yourself relax in a gentle

2252
09:26:21.800 --> 09:26:26.400
but firm way, that only you can.

2253
09:26:26.360 --> 09:26:31.279
Really tell yourself in that way. You can't really have

2254
09:26:31.400 --> 09:26:32.360
someone else saying to you.

2255
09:26:32.559 --> 09:26:38.599
Now it relax, relax, you know, and it needs to

2256
09:26:38.639 --> 09:26:41.959
be gentle, but you can't someone else can't really have

2257
09:26:42.319 --> 09:26:51.199
the same the same kind of influence or power that

2258
09:26:51.480 --> 09:26:52.440
you have.

2259
09:26:53.599 --> 09:27:05.480
Over your own physicality, over how you feel, because when

2260
09:27:05.680 --> 09:27:06.360
you say.

2261
09:27:06.720 --> 09:27:14.919
To yourself it means more. It's personal, and your brain

2262
09:27:15.239 --> 09:27:20.000
and your unconscious mind and your body listens to what

2263
09:27:20.279 --> 09:27:26.319
you say. So for example, we'll test it out or

2264
09:27:26.400 --> 09:27:30.720
do you'll test your tests along the way, and you

2265
09:27:30.839 --> 09:27:36.639
can get more of an idea of the force, a

2266
09:27:36.800 --> 09:27:43.800
positive force that you can have in creating a sense

2267
09:27:43.919 --> 09:27:47.800
of comfort and relaxation in your body and your mind

2268
09:27:49.000 --> 09:28:01.559
quite quickly just by you telling yourself to relax. So

2269
09:28:01.919 --> 09:28:05.120
I'm going to start by it's focused on your hands.

2270
09:28:09.000 --> 09:28:12.000
Focus on your hands and just tell your hands to relax.

2271
09:28:13.000 --> 09:28:17.879
I just say relax. As you focus on your hands,

2272
09:28:20.160 --> 09:28:24.480
you could say my hands are relaxed, or I.

2273
09:28:24.559 --> 09:28:25.879
Want my hands to relax.

2274
09:28:28.000 --> 09:28:33.720
I think if you actually do it directly by focusing

2275
09:28:34.440 --> 09:28:37.360
and imagining that your hands, can you.

2276
09:28:37.480 --> 09:28:40.080
Hear what you're saying? You know, like they've got little ears.

2277
09:28:40.879 --> 09:28:41.720
It's a little weird.

2278
09:28:44.360 --> 09:29:01.400
So talking to your hands and just say relax, and

2279
09:29:01.599 --> 09:29:16.919
your hands start to relax. Now focus on your eyes

2280
09:29:17.440 --> 09:29:20.760
and tell your eyes to relax. If you're saying the

2281
09:29:20.879 --> 09:29:24.319
same word relax, and.

2282
09:29:24.519 --> 09:29:30.760
Find it right to own the year. You know, I

2283
09:29:30.919 --> 09:29:40.559
might say relax, but you you might say relax or relax.

2284
09:29:41.120 --> 09:29:45.160
You know, you might say it differently to yourself, and

2285
09:29:46.279 --> 09:29:51.680
that's important for you to gauge what feels right.

2286
09:29:52.080 --> 09:29:55.239
They did, just tell your.

2287
09:29:55.239 --> 09:29:59.440
Eyes to relax whilst focusing.

2288
09:29:59.000 --> 09:30:02.519
On your eyes, your eye lids, the muscles around your eyes,

2289
09:30:03.400 --> 09:30:08.599
your eyebrows, and just tell your eyes directly.

2290
09:30:10.839 --> 09:30:11.279
Relax.

2291
09:30:13.199 --> 09:30:13.360
Now.

2292
09:30:40.199 --> 09:30:50.319
Now I just did down myself, And sometimes you may

2293
09:30:50.440 --> 09:30:51.000
feel that you.

2294
09:30:51.199 --> 09:30:56.599
Need a bit more time or the different parts to relax,

2295
09:30:57.440 --> 09:31:01.319
you know, because I start talking again and maybe that

2296
09:31:01.519 --> 09:31:05.400
part hasn't relaxed fully. But what happened is that would

2297
09:31:05.440 --> 09:31:07.080
just continue to relax.

2298
09:31:06.839 --> 09:31:07.959
Even though until.

2299
09:31:09.559 --> 09:31:15.400
That's happened with my eyes. Something else I noticed is.

2300
09:31:17.319 --> 09:31:21.120
When I started focused on my eyes, I actually almost

2301
09:31:21.279 --> 09:31:23.919
became they got worse before they got better in a way.

2302
09:31:24.639 --> 09:31:27.720
So I felt a degree of tension growing in my

2303
09:31:27.879 --> 09:31:33.800
eyes and then disappearing. So I think what that was

2304
09:31:33.919 --> 09:31:36.760
really is just me becoming more aware.

2305
09:31:37.919 --> 09:31:41.239
Of the tension that was already there.

2306
09:31:41.959 --> 09:31:44.160
I was, I wasn't.

2307
09:31:44.000 --> 09:31:49.599
Focused on it before, I wasn't really acknowledging it or

2308
09:31:51.959 --> 09:31:55.559
really conscious to those feelings.

2309
09:32:05.160 --> 09:32:08.760
Yeah, my eyes is stop continuing to relax as well

2310
09:32:08.800 --> 09:32:14.599
as my hands. Actually, my hands have got a certain

2311
09:32:14.720 --> 09:32:20.559
kind of energy like not I think, but I can

2312
09:32:20.680 --> 09:32:25.519
kind of feel good to do with energy in my hands.

2313
09:32:28.760 --> 09:32:33.440
Maybe that's where the tension is being released. Maybe that's

2314
09:32:33.440 --> 09:32:43.080
supports and that and that's part I think you should

2315
09:32:43.120 --> 09:32:45.680
focus on the back of the neck as a part

2316
09:32:45.680 --> 09:32:50.360
of it is quite often and often me holds tension.

2317
09:32:50.440 --> 09:32:53.199
I don't know about the yourself, but I think it's

2318
09:32:53.319 --> 09:32:59.599
quite a standard place where tension is sometimes held. So

2319
09:33:01.760 --> 09:33:04.879
and I'm doing exactly what you're doing as you do

2320
09:33:05.000 --> 09:33:08.559
it as well, so I'm telling my body parts to

2321
09:33:08.680 --> 09:33:11.680
relax as well. So if you tell your neck the

2322
09:33:11.839 --> 09:33:14.319
back of your nick, focus on the back of your

2323
09:33:14.440 --> 09:33:21.480
neck and just say bullans in your own words, in

2324
09:33:21.559 --> 09:33:23.599
your own tone, in your own voice.

2325
09:33:24.279 --> 09:33:26.040
You can say it out loud, or you can just

2326
09:33:26.160 --> 09:33:31.839
say to yourself internally. But you're focusing and you're saying

2327
09:33:31.919 --> 09:33:33.199
it literally.

2328
09:33:33.199 --> 09:33:37.160
To the back of the neck, as if the background your.

2329
09:33:37.080 --> 09:33:44.000
Neck can be here what you're seeing. So did that now?

2330
09:33:44.199 --> 09:33:47.279
Just say then as to the back of your neck,

2331
09:33:48.480 --> 09:34:30.160
And I didn't say, And what I noticed and in

2332
09:34:30.400 --> 09:34:35.639
may that similar thing is even though I was focusing

2333
09:34:35.760 --> 09:34:43.839
on the back of my neck, other parts started to

2334
09:34:47.559 --> 09:34:50.959
showed themselves to me, or maybe because they want to

2335
09:34:51.000 --> 09:34:54.120
be relaxed as well. But I started mad to sim

2336
09:34:54.279 --> 09:34:57.800
the feelings in my shoulders attention and my shoulders and.

2337
09:34:58.199 --> 09:34:58.959
In the upper back.

2338
09:35:02.080 --> 09:35:06.559
Whether that was because my back of my neck was saying,

2339
09:35:08.080 --> 09:35:13.040
I'm pretty much okay. It's the other parts that need attention,

2340
09:35:19.480 --> 09:35:21.599
but my love, my my back of my neck is

2341
09:35:21.680 --> 09:35:22.480
still relaxing.

2342
09:35:24.080 --> 09:35:28.720
I just became aware of other parts that needed attention.

2343
09:35:30.959 --> 09:35:33.680
Now this might happen, it's not.

2344
09:35:35.279 --> 09:35:37.080
It doesn't mean that it's going wrong.

2345
09:35:37.199 --> 09:35:44.199
It just means you're being notified more places, but also

2346
09:35:44.400 --> 09:35:50.559
want to be relaxed. So I'm going to focus on

2347
09:35:51.040 --> 09:35:51.800
my upper back.

2348
09:35:53.160 --> 09:35:56.879
So you can do the same, even if you don't

2349
09:35:57.000 --> 09:36:01.879
have any feelings of things to look this in the

2350
09:36:02.000 --> 09:36:02.519
upper bank.

2351
09:36:04.440 --> 09:36:09.360
You just focus on the back the whole area.

2352
09:36:09.480 --> 09:36:11.599
I'm gonna show the blades down.

2353
09:36:13.239 --> 09:36:18.239
So we can be back and the spine. It's more

2354
09:36:18.319 --> 09:36:26.519
to show the blades than yeah, that's the parts they.

2355
09:36:29.760 --> 09:36:30.199
Given me.

2356
09:36:31.919 --> 09:36:32.720
That won't.

2357
09:36:34.199 --> 09:36:36.360
Do it needs to relax. In the songs, gonna all

2358
09:36:36.440 --> 09:36:40.080
snap puts relapse and you can do the same now

2359
09:36:51.319 --> 09:36:52.599
relapse in upper back.

2360
09:37:04.800 --> 09:37:09.639
There's something strange happened there. And this often.

2361
09:37:09.400 --> 09:37:15.160
Happens that we're doing this work for sixteen years or something,

2362
09:37:15.879 --> 09:37:24.720
and often I'm wasn't surprised, but amazed, really bad. It

2363
09:37:24.800 --> 09:37:25.720
can be a feeling.

2364
09:37:27.160 --> 09:37:29.239
So when I was focusing on the.

2365
09:37:29.279 --> 09:37:33.279
Back of the men, my upper back was starting to

2366
09:37:33.519 --> 09:37:39.839
feel quite stressed and in need of attention. As soon

2367
09:37:39.879 --> 09:37:43.160
as I started talking to you about my upper back

2368
09:37:44.040 --> 09:37:48.599
and talking about, you know, getting ready to ask the

2369
09:37:48.720 --> 09:37:52.680
upper back to relate why the back door it is

2370
09:37:52.800 --> 09:37:58.160
started to relax. It's al much as if it doesn't

2371
09:37:58.360 --> 09:38:08.559
need to hear the words, just needs attention, just needs

2372
09:38:08.639 --> 09:38:22.120
to be noticed. That's something that often happens in this

2373
09:38:23.080 --> 09:38:30.599
type of situation is when we've done to remakes a

2374
09:38:30.680 --> 09:38:34.279
couple of parts of the goody as we've done there,

2375
09:38:34.559 --> 09:38:38.120
and the eyes that eye needs.

2376
09:38:39.720 --> 09:38:42.440
And now back to the main.

2377
09:38:46.000 --> 09:38:46.680
Talk of a back.

2378
09:38:48.800 --> 09:38:54.919
Okay, the rest of the body seems to just take notice.

2379
09:38:57.239 --> 09:39:03.559
And decide in its own way, h to start your maxine.

2380
09:39:05.279 --> 09:39:06.879
Other parts of your body.

2381
09:39:07.360 --> 09:39:16.919
Start to just as I suppose, it's kind of like

2382
09:39:17.040 --> 09:39:22.120
an avalanche, you know, the little all starts rolling. Then

2383
09:39:22.760 --> 09:39:24.879
before you know how the all of your body is

2384
09:39:25.279 --> 09:39:43.400
that you relax. You fake us on your faith, bake

2385
09:39:43.440 --> 09:39:51.919
us in your eyes, eyes, eyebrowns, the muscles.

2386
09:39:51.919 --> 09:39:59.519
And eyes, eyes, and maybe you start to make this the.

2387
09:40:01.199 --> 09:40:06.919
Before heads more legs there was. Maybe your face is

2388
09:40:07.040 --> 09:40:07.720
more relapsed.

2389
09:40:10.480 --> 09:40:12.000
I would say my entire.

2390
09:40:11.919 --> 09:40:27.959
Face is not more relaxed. We want to focus now

2391
09:40:28.199 --> 09:40:35.120
on your shoulders the game, just like before, Just to

2392
09:40:35.319 --> 09:40:36.040
your shoulders.

2393
09:40:37.440 --> 09:40:39.760
You can't do them with the piture the thing my

2394
09:40:39.959 --> 09:40:44.199
shoulder and shoulder, I just can't be both at the

2395
09:40:44.279 --> 09:40:49.720
some time. Just tell your shoulders and you focus on

2396
09:40:50.160 --> 09:40:56.919
your mind, focus onthing you build. Maybe you can see

2397
09:40:57.040 --> 09:41:46.959
them on the one time it's tell you shorances nights.

2398
09:41:57.559 --> 09:42:00.760
Do you like this m hm?

2399
09:42:01.319 --> 09:42:07.559
Especially with the bank, is the connection between.

2400
09:42:07.239 --> 09:42:09.800
The different parts the.

2401
09:42:09.919 --> 09:42:12.199
Day show runs then.

2402
09:42:17.680 --> 09:42:22.680
Even or being subseare a large part of the building

2403
09:42:25.839 --> 09:42:35.040
to us part to separated from the channel. Nor Baker

2404
09:42:35.120 --> 09:42:37.080
starts to relax on side.

2405
09:42:43.239 --> 09:42:49.319
You going too slow, that would be an issue ben

2406
09:42:49.720 --> 09:42:51.160
still by different.

2407
09:42:51.120 --> 09:42:58.120
Speeds and the idea of beginning of its re buildings be.

2408
09:42:59.120 --> 09:43:13.800
Just state your son, you laps, you don't, don't you

2409
09:43:13.919 --> 09:43:16.480
sab anything to get a part of the.

2410
09:43:16.559 --> 09:43:23.120
Boy ever right hands.

2411
09:43:24.800 --> 09:43:36.599
To lights.

2412
09:43:33.599 --> 09:43:44.959
Two Islands, Fins lessens down, finds Ye Brown two boys

2413
09:43:55.639 --> 09:44:02.519
two thank you. Yeah its.

2414
09:44:07.839 --> 09:44:44.680
It you show you up to show it.

2415
09:45:40.080 --> 09:46:09.480
H two.

2416
09:46:29.279 --> 09:46:39.319
Two yeah

2417
09:46:55.440 --> 09:46:55.480
H