Aug. 14, 2025

(no music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025

(no music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025
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In this deeply soothing hypnosis session, Jason Newland gently guides you into a state of calm and relaxation to help ease the symptoms of IBS (Irritable Bowel Syndrome) and other digestive disorders. Using progressive relaxation, healing visualizations, and powerful subconscious suggestions, this recording supports both the mind–gut connection and the nervous system.

You’ll be guided to release tension, calm bloating, reduce spasms, and restore natural balance within your digestive system. With nurturing affirmations and imagery designed to soothe the gut, this session helps to reduce the stress and anxiety that often worsen IBS symptoms.

Whether you choose to listen during the day for symptom relief, or at night as a pathway into deep, healing sleep, this hypnosis recording offers comfort, calm, and a gentle reminder that your body knows how to heal. Use this session regularly to support ongoing digestive health, ease discomfort, and experience the relief of a calmer, more balanced gut.

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

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

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Newland and this is a hypnosis session for IBS and

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digestive disorder relief. Please only listen when you can safely

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close your eyes. And this is not a replacement for

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professional medical intervention or advice, so please only listen to

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this when you have permission from your doctor. So just

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heard a really weird sound outside. I don't know what

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that was. So hello and welcome, and it's going to

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be a gentle session, and this is your time now

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to just simply let go, to relax and to allow

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your body and mind to settle into a state of calmness,

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because there's not really anything that you need to do.

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It's not where you need to be except here listening

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to my voice and allowing yourself to feel supported. And

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if you live with IBS, irritable bowel syndrome, or digestive

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discomfort of some kind, you already know how much stress

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and tension can influence the body. I personally am coming

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from a background of having dealt with decades of stress

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due to mental health issues such as bipolar anxiety and EUPD,

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so I am very aware of how stress can really

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physically affect us at times, which is kind of why

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I make the recordings I do and why I've been

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doing this for over nineteen years, because by reducing the

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levels of stress in your body and in your mind,

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by increasing relaxation, you can change how you feel in

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a way that often feels almost magical. And this session

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is designed to help soothe your gut, to calm your mind,

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and to bring you comfort not just to your body,

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but also specifically to your whole digestive system. And it's

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one of those kind of circle situations where the more

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your digestive system relaxes, the more the rest of your

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body relaxes, the more your mind slows down, which then

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causes your body to relax even further, causing your digestive

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system to feel even more comfortable. And whether you use

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this during the day to ease stress and to increase

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physical comfort, or at night to drift peacefully into sleep,

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knowing that your stomach can feel so relaxed as well

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as the rest of your body as you drift away

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into complete comfort, and this time belongs to you, so

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when you're ready, you can allow yourself to settle, if

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you haven't already done so, perhaps lying down or sitting

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comfortably in a chair that supports your body, and gently

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close your eyes, remembering that you don't have to do

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anything just because I say maybe close your eyes. You

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don't have to close your eyes. You can keep them open.

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You can stare at the ceiling if you like. It's

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up to you. And if you feel the need to

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move your body, move your body, it's fine, because this

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is your time. There aren't really any rules. It's all

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about you allowing yourself, giving yourself permission to let go

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and to maybe wrap your mind around the idea that

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actually listening to my voice can cause you to feel

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more relaxed, which in turn calms your mind, slows down

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the thoughts in your mind, and relax in your digestive

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system as well as all the muscles in your body.

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Now again, you don't have to do any of this.

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I'm going to ask you to take a slow, deep reffing,

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but if you want, you can just notice how you're

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breathing is naturally. But if you'd like to follow along,

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you can. If you just want to listen to what

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I'm saying, you may notice that you start to drift.

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You may not notice that you start to drift, or

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what will happen is You'll still be hearing my words.

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You'll still be hearing my voice even if you're not

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concentrating on what I'm saying, and those positive suggestions can

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sink into your unconscious mind, giving you a chance to

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make those changes which you need for yourself, make those

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changes that you want to make yourself because you choose

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to and it's the right thing for you to do

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for your health and well being. It's almost as if

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you just decided to let go of that physical discomfort

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that you've had in your stomach area, decided to let

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go of the stress and to embrace your natural ability

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to relax deeply, to welcome with open arms, deep relaxing comfort.

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Almost as if while I'm talking to you, heathing energy

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is just entering through the top of your head, filling

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your entire body up with that heating, relaxing energy. Maybe

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it has a color, maybe it has a sound. Now,

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if you like, you can take a slow, deep breath

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in and as you breathe out, just let your body

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soften a little bit more relaxing and breathething in calmness

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and breathing out any tension and with every breath, imagine

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a gentle wave of relaxation washing through you, like warm

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water or soft breeze flowing down from the top of

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your head into your face and jaw. Let your jaw

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loosen now, releasing any clenching or tightness, and allow your

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tongue to rest comfortably in your mouth. As you breathe,

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feel the relaxation spreading to your shoulders, down your arms,

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all the way down to your hands and fingers, relaxing

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every muscle, every fiber gently unwinding. Now bring your awareness

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to your chest and belly, and with each breath, imagine

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a soft, heeling light filling this area now as your

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abdomen loosens and softens releases tension, like an knot gently

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unty in itself, slowly relaxing. And maybe you can imagine

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that image in your mind of a knot instide your

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stomach career literally untying itself gently, maybe slowly, in its

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own time, knowing that once that knot is untied, you

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can enjoy the relief that you feel in your body

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so much more calmness as you allow this soothing sensation

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to move lower into your hips, thighs, and knees down

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to your calfs, ankles and feet, relaxing so deeply, from

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the crown of your head to the tips of your toes,

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your whole body is beginning to feel safe, calm and

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deeply relaxed. Now in your mind, imagine standing at the

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top of a gentle path. And this path is safe,

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it's peaceful, and it leads to a place of deep comfort.

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And with each step you take, you move further into relaxation,

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more comfortable and calm. And our accounts slowly from ten

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down to one. And with each number, feel yourself becoming

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calmer with each number, Feel yourself becoming more peaceful with

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each number, feel yourself becoming more at ease. Ten taking

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that first step, Nine deeper down, eight with every breath

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to drift in. Seven relaxed and safe.

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Six calm and comfortable. Five half way.

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Down now, four.

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D per still, three peace full, floating, two almost there.

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One arriving now at the place of deep rest. And

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you may picture this place however you like, maybe a beach,

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a meadow, a quiet forest, or simply a soft glow

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of light surrounding you. And now I'd like you to

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focus gently on your stomach and digestive system. Now, imagine

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a warm golden light resting here, gentle south thing, bringing

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comfort to every part of your gut. This golden light

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begins to flow very slowly, like warm sunshine, soaking into

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the muscles of your stomach and your intestines, as every

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tiny muscle fiber begins to loosen, release intension and allowing

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the natural rhythm of your body to find balance again.

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And imagine your digestion like a calm flowing river. And

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sometimes that river has felt blocked or turbulent, but now

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the water is smooth, steady, and clear, and every breath

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you take brings more balance with each exhale, allowing any

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discomfort or pressure.

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To dissolve.

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Like mist evaporating in the morning sun. And you may

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even imagine that your vagus nerve, that connection between your

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brain and your gut bathed in this golden light, carrying

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calm messages of safety, comfort and peace. Because your gut listens,

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it understands, it relaxes, and from now on, your body

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remembers how to feel at ease, and your guts knows

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how to die jest, calmly, movely, and naturally bloating eases

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and spasms soten, and any tightness or discomfort is gently released,

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and you may find the after meals you feel calm,

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more comfortable, able to trust your body, and your unconscious

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mind is learning now the stress no longer needs to

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live in your stomach, because your gut responds with peace, calm,

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and relaxation. And you are discovering that every time you

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listen to this recording, your body learns more deeply how

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to relax and how to find comfort and how to

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restore balance. Now, silently within yourself, you may wish to

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repeat these gentle truths. My body is safe, My body

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is safe. My digestion is calm and balanced. My digestion

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is calm and balanced. I release tension and welcome comfort.

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I release tension and welcome comfort. My gut responds to

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peace and ease. My gut responds to peace and ease.

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I trust my body to find its natural rhythm. I

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trust my body to find its natural rhythm. And each

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time you heat these words, they become more true for you. Now,

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imagine in a moment in your future, perhaps seat in

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a mill or resting afterwards, and in this moment, notice

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how calm and settled your stomach feels your body digests smoothly, effortlessly,

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and you feel light free and at ease, and you

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see yourself smiling gently, knowing that your gut is learning,

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heeling and finding balance every day. And now, in a moment,

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I'll bring this session to a gentle close, and if

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you're listening in the daytime, you can begin to bring

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awareness back to your body, wiggling your fingers and toes,

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stretching lightly, and open your eyes whenever you feel ready,

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carrying this sense of calm with you, or if you're

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listening at bedtime, there's no need to wake up. You

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can just simply drift eve even deeper into rest, allowing

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your body to continue healing as you sleep, waking only

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in the morning refreshed, lighter, and more at peace. For now,

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simply rest in discomfort, safe calm, healing, safe calm, he then,

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and thank you for listening. Remember to be kind to yourself,

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because you deserve to be happy. Be gentle with yourself.

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You deserve to feel safe. Lots of love.

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Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time. We spend together here,

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not just relaxed at the end of the recording when

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it's finished, and you can enjoy that sense of comfort

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording is ended, so that you can still benefit

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from listening to my voice, maybe in a few hours time,

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perhaps tomorrow, and then by listening regularly, especially if you

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find like some people do and myself as well. I

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

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and I just listen to it over and over again

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

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going back to about nineteen ninety nine. It wasn't hypnosis,

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

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and I managed to find it again and it still

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has the same effect on me. And part of it

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

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

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morning and in the evening. And I knew before even

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

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

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press the play button if that it might have even

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

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bed and then even without necessarily listening to her words

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

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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mind would slow down. Now. Now, I was listening to

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this recording in the early days of learning hypnosis, and

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

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

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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

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

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

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people have been listening to me for over a decade,

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

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but maybe people come back. Some people may be listen

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every day. And something that I do which you may

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

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for example, I also am affected by the words that

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I say. So if I said to you focus on

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your feet, notice your feet relaxed. I will be focusing

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

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

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the difference between each hand. Perhaps notice that the air

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

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backs of your hands, you may are to notice what

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almost feels like a very light breeze, even though there

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may not be any type of breeze at all where

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00:49:15.599 --> 00:49:29.199
you are right now. And as you become aware of

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

233
00:49:46.559 --> 00:50:08.880
are feeling now. And when it comes to potentially drifting

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

235
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I also feel drowsy when I make these recordings. I

236
00:50:34.559 --> 00:50:53.000
also notice my mind drifting. In fact, at times I've

237
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actually fallen asleep without even noticing, and then I carry

238
00:51:07.519 --> 00:51:18.760
on talking. And it's only when I listen back to

239
00:51:19.079 --> 00:51:28.119
do the editing I hear snoring and I think I

240
00:51:28.159 --> 00:51:38.840
don't remember snoring. I remember talking. This snoring was a

241
00:51:39.000 --> 00:51:45.239
pig turned up. That's why I sound like when I

242
00:51:45.360 --> 00:52:04.079
snare and I get really into the whole experience. I

243
00:52:04.119 --> 00:52:13.559
don't know how you feel, how relaxed you feel in

244
00:52:13.599 --> 00:52:39.280
your feet, how relaxed you feel in your hands. I

245
00:52:39.320 --> 00:52:53.639
have noticed more and more that the more relaxed, deeper

246
00:52:58.599 --> 00:53:09.320
level of comfort you feel, the easier your breathing becomes.

247
00:53:15.480 --> 00:53:32.159
It's almost like that additional muscle relaxation. So this allows

248
00:53:32.199 --> 00:54:03.320
you to breathe easier without necessarily focusing on your breath, however,

249
00:54:03.559 --> 00:54:32.320
being able to notice the ease in which you breathe

250
00:54:32.519 --> 00:55:22.400
so naturally. You breathe so very easily and smoothly. Whenever

251
00:55:22.480 --> 00:55:40.840
I imagine my breathing improving, when I've got my eyes closed,

252
00:55:46.840 --> 00:55:59.719
I tend to visualize a beautiful field with trees and

253
00:55:59.840 --> 00:56:39.519
flowers producing all that life giving oxygen. It feels nice

254
00:56:40.199 --> 00:57:00.960
two if nothing else, just taking some time away from everything,

255
00:57:12.239 --> 00:57:44.800
enjoying that feeling of peace, serenity with a joyful heart.

256
00:58:10.119 --> 00:58:35.639
Time seems to just drip by, so very slowly, relaxed,

257
00:58:41.519 --> 00:59:20.679
so deeply peaceful, completely unattached to any thoughts whatsoever in

258
00:59:20.840 --> 01:00:32.519
this moment, completely free, noticing that your mind has slowed down.

259
01:00:33.519 --> 01:01:20.239
Slowed down because nothing really requires your attention, You can

260
01:01:20.480 --> 01:01:36.599
enjoy the physical sensations of allowing the stress to rip

261
01:01:37.360 --> 01:01:51.280
out of your body, to appear out of every part

262
01:01:57.119 --> 01:02:37.280
of your body, being released from your brain in your mind,

263
01:02:40.960 --> 01:03:19.000
slowly but surely. The muscles in your legs relax rex

264
01:03:24.840 --> 01:04:08.360
rex so very deeply, relax so deeply. And the feelings,

265
01:04:10.960 --> 01:04:35.880
the pleasant feelings in your arms and shoulders, deepening each

266
01:04:36.239 --> 01:05:17.280
part of your body further and deeper and deeper. Noticine,

267
01:05:17.559 --> 01:05:44.440
the feelings in the back of your neck, feelings in

268
01:05:44.480 --> 01:06:33.960
your wrists, muscles in front of your body, I all say,

269
01:06:43.760 --> 01:07:23.079
feeling peaceful deeply. There's a sense of peace spreads through

270
01:07:24.599 --> 01:08:02.400
your fairy core. Even when you focus on your mind,

271
01:08:14.280 --> 01:09:28.279
your mind becomes eve and slowerven deeper, relax so very slow,

272
01:09:45.520 --> 01:10:34.439
his stomach peace full in your stomach, You're back. Notice

273
01:10:41.560 --> 01:11:00.159
Notice how relaxed you'd now feel in the hall of

274
01:11:00.199 --> 01:11:32.840
your back. In a spy from your brain all the

275
01:11:32.920 --> 01:11:41.640
way down the middle of your back, sending and receiving

276
01:11:44.000 --> 01:12:15.720
millions of messages every day, deep comfort increase deeply ex

277
01:12:45.960 --> 01:13:20.640
you means legs spreading these signals down a spine or

278
01:13:20.760 --> 01:13:44.119
cord into air, every part of your body, your chins

279
01:13:44.319 --> 01:14:35.079
and your calf muscles, your elbows, Feelings of peace and

280
01:14:35.239 --> 01:14:53.279
tranquility spreading through your body tips of your toes, to

281
01:14:53.359 --> 01:15:05.399
your eyes, your fingers all wait till you lower back.

282
01:15:17.239 --> 01:16:28.880
Letting go, Rea lettinker peace, drift in mind, just wandering away,

283
01:16:29.840 --> 01:17:11.520
happy to let go, let go completely, let go, so tranquil,

284
01:17:35.640 --> 01:18:11.600
the whole body enjoying a sense of listing. Guy he

285
01:18:12.760 --> 01:20:10.560
for more peace, for joy, the space, this space of

286
01:20:10.840 --> 01:22:37.039
peace and safety, so very relaxed, letting go. Maybe we

287
01:22:37.199 --> 01:22:47.720
can just focus on the different parts of your body,

288
01:22:48.840 --> 01:23:52.159
just to notice a forehead and your eyes you tore

289
01:23:57.560 --> 01:24:38.279
so lose, noticing a sense of complete freedom, absolute freedom

290
01:25:24.439 --> 01:26:35.520
rif pri Pea's for energy, peace to breeze, such easy.

291
01:27:16.560 --> 01:27:16.920
Loose.

292
01:27:38.159 --> 01:27:49.760
You may have or may not have noticed your mind

293
01:27:50.479 --> 01:28:51.680
drifted peaceful, more ay, even more deeply in the direction

294
01:28:51.840 --> 01:30:26.680
of total bliss for pace, bliss for pace, terrest to

295
01:30:26.680 --> 01:31:37.079
to to peace. Come so calm, lett him go peace

296
01:31:37.880 --> 01:32:48.039
with mind Rex forty. So relaxed, so relaxed. Your body

297
01:32:48.760 --> 01:33:29.000
feels almost invisible, So very relaxed. I'm peaceful, so peaceful,

298
01:33:44.840 --> 01:34:31.279
RELI lika m. And you could start to notice that

299
01:34:32.079 --> 01:34:42.880
you are feeling more relaxed, even though I've not purposely

300
01:34:44.279 --> 01:34:53.279
focused your mind upon that sense of physical comfort that

301
01:34:53.439 --> 01:35:00.479
is growing within you. Throughout your body, and you're mind

302
01:35:02.560 --> 01:35:11.000
starts to slow down, and that could be almost in

303
01:35:11.880 --> 01:35:20.479
recognition of I guess my speech not being particularly fast,

304
01:35:27.000 --> 01:35:37.439
and things just generally feel calmer. Just by listening to

305
01:35:37.560 --> 01:35:46.199
my voice, you give yourself an opportunity to take a

306
01:35:46.239 --> 01:35:53.079
break from the day, take a break from your life

307
01:35:54.199 --> 01:36:02.680
as it is, and to give yourself a rest, giving

308
01:36:02.720 --> 01:36:10.319
yourself permission to take some time off, and to allow

309
01:36:10.359 --> 01:36:16.560
your body to relax and allow your mind to slow down,

310
01:36:20.600 --> 01:36:28.399
which in turn releases the tension and he stresses that

311
01:36:28.439 --> 01:36:38.159
you had in your body. It's almost as if the

312
01:36:38.239 --> 01:36:43.279
parts of your body just open up, allowing the negativity

313
01:36:43.560 --> 01:36:55.479
out and at the same time replacing that negativity with

314
01:36:56.119 --> 01:37:05.840
positive heathing energy, which then fills your body up and

315
01:37:05.880 --> 01:37:18.000
your mind to also starts to appreciate those feelings of

316
01:37:19.239 --> 01:37:38.760
increasing confidence, an almost uplifting feeling, positive healing, an energy

317
01:37:39.119 --> 01:37:49.720
that spreads through your body like a wave of comfort.

318
01:37:54.520 --> 01:38:04.800
And all this comes from just allowing yourself a few minutes,

319
01:38:06.600 --> 01:38:09.680
maybe half an hour, however long you want it to be,

320
01:38:11.159 --> 01:38:23.079
to just rest and allow your mind and your body

321
01:38:25.279 --> 01:38:42.279
to almost reset itself to the settings of comfort and relaxation, calmness,

322
01:38:46.359 --> 01:38:55.760
which allows more room for feelings of pleasure and happiness

323
01:38:59.680 --> 01:39:08.840
to move around your body and into your mind, almost

324
01:39:09.359 --> 01:39:14.000
as if your mind and your body are sinking together,

325
01:39:18.239 --> 01:39:29.399
almost mirroring each other, with that growing positivity and calmness,

326
01:39:33.000 --> 01:39:40.239
and it feels nice. It really does feel nice to

327
01:39:40.399 --> 01:39:46.199
know that you are the one that has allowed yourself

328
01:39:49.560 --> 01:40:01.800
to feel more comfort and to experience more of this

329
01:40:03.560 --> 01:40:19.119
deep relaxation spreading throughout your body. And as I focus

330
01:40:20.279 --> 01:40:26.279
on each part of your body, you can notice that

331
01:40:26.279 --> 01:40:43.359
that part becomes even more relaxed just by focusing on it.

332
01:40:43.359 --> 01:40:53.039
It becomes even more calm and comfortable just by focusing.

333
01:40:57.039 --> 01:41:03.159
And as I move down your body, starting at your head,

334
01:41:05.520 --> 01:41:12.239
the parts that you've already focused on will continue to

335
01:41:12.399 --> 01:41:20.039
relax deeply, and those parts that we've not yet focused

336
01:41:20.079 --> 01:41:33.479
on or just automatically release any remain intention in anticipation

337
01:41:33.840 --> 01:41:46.880
of even more comfort about to come. Now, I'm going

338
01:41:46.920 --> 01:41:53.880
to start by focusing on your forehead. Just being aware

339
01:41:54.159 --> 01:42:03.159
of the feelings of your forehead and any background sounds

340
01:42:04.560 --> 01:42:09.439
like mister Herbert the Pigeon can just allow you to

341
01:42:09.560 --> 01:42:16.840
feel even more relaxed. Just means you're in the moment.

342
01:42:19.960 --> 01:42:27.039
This isn't This isn't a sterile environment. This is the world.

343
01:42:28.760 --> 01:42:34.800
I live in the countryside, so there's lots of nature

344
01:42:35.319 --> 01:42:45.840
sounds around. So as you focus on your forehead, just

345
01:42:46.079 --> 01:42:54.479
notice how it becomes even more relaxed as you focus

346
01:42:56.159 --> 01:43:04.880
only on my voice and that part of your body.

347
01:43:05.840 --> 01:43:15.560
Moving down to your eyes, focusing on your eyes, noticing

348
01:43:16.600 --> 01:43:26.319
how your eyelids feel so heavy yet so light at

349
01:43:26.359 --> 01:43:32.800
the same time, and all the muscles around your eyes

350
01:43:33.039 --> 01:43:47.520
relaxing completely. Moving your focus down to your mouth, your lips,

351
01:43:47.920 --> 01:43:54.600
your tongue, your teeth, and your gums, the whole of

352
01:43:54.720 --> 01:44:09.640
your mouth relaxing, calm and lease. As you focus now

353
01:44:10.319 --> 01:44:17.199
on your jawl not just the parts of your jaw

354
01:44:17.359 --> 01:44:21.760
near your mouth and your chin, but all the way

355
01:44:21.880 --> 01:44:28.239
up the size of your face to your ears, a

356
01:44:28.479 --> 01:44:54.079
hole of your jaw feeding more relaxed and calm. Focusing

357
01:44:56.439 --> 01:45:01.399
on your neck, the in front of your neck and

358
01:45:01.439 --> 01:45:14.479
your throat relaxing and loose and calm. The sides of

359
01:45:14.560 --> 01:45:19.880
your neck, the right and left side of your neck

360
01:45:22.800 --> 01:45:38.640
relax and loose and calm. And now the back of

361
01:45:38.720 --> 01:45:51.600
your neck. Focusing on the back of your neck, letting

362
01:45:51.760 --> 01:45:56.439
go of any tension that may have been there before,

363
01:45:58.239 --> 01:46:12.319
and enjoying that sense of increasing comfort and release that

364
01:46:12.560 --> 01:46:22.960
you can experience in the back of your neck, moving

365
01:46:23.199 --> 01:46:30.039
down your back and moving either side of your spine

366
01:46:31.079 --> 01:46:35.840
right from the top of your back all the way

367
01:46:36.000 --> 01:46:48.720
down to the bottom of your back down to your

368
01:46:48.760 --> 01:47:00.720
lower back, and as you move up and down your spine,

369
01:47:01.439 --> 01:47:07.439
you can feel the muscles either side of your spine

370
01:47:08.119 --> 01:47:22.720
relaxing even more. And as those muscles relax, that sense

371
01:47:22.760 --> 01:47:33.279
of comfort starts to spread outwards from your spine into

372
01:47:33.439 --> 01:47:40.119
both sides of your back, the top of your back,

373
01:47:40.920 --> 01:47:47.199
the middle, and your lower back. And as you scan

374
01:47:48.880 --> 01:47:56.760
gently and slowly up and down your back, there's the

375
01:47:56.840 --> 01:48:02.880
muscles in the top of your back relax and become looser.

376
01:48:07.039 --> 01:48:13.079
The muscles in the middle of your back also seem

377
01:48:13.159 --> 01:48:22.680
to just almost divide from each other, separating and almost melting,

378
01:48:28.439 --> 01:48:34.439
and in your lower back there seems to be an

379
01:48:34.479 --> 01:48:48.720
extra special feeling of comfort. The spreads into your hips,

380
01:48:50.960 --> 01:48:58.920
so down your lower back, into your hips, into the

381
01:48:59.000 --> 01:49:07.800
area where you're six are, and into your buttocks, and

382
01:49:07.880 --> 01:49:17.119
all those muscles that spread from your lower back into

383
01:49:17.119 --> 01:49:30.479
your hip area start to melt, start to really let

384
01:49:30.560 --> 01:49:42.199
go don't even nowhere about to focus on your shoulders.

385
01:49:43.880 --> 01:49:51.039
Your back and your spine will continue to let go,

386
01:49:53.960 --> 01:50:09.680
continue to relax so calmly, and as you focus on

387
01:50:09.720 --> 01:50:22.680
your shoulders, you may notice that they're already feeding, really loose,

388
01:50:27.439 --> 01:50:53.880
They're already feeding, calm and feeding those muscles. Then move

389
01:50:54.279 --> 01:51:10.119
from your neck into your shoulders. Feel so soft and gentle,

390
01:51:14.199 --> 01:51:43.920
so smooth and calm. The feeding in your shoulders seens

391
01:51:43.960 --> 01:51:51.680
to spread deep into your shoulders, a sense of relaxation,

392
01:51:52.840 --> 01:52:04.359
not just traveling deeply into your muscles, but also relaxing

393
01:52:07.199 --> 01:52:21.359
the bones and moving all away to underneath your arms, relaxing.

394
01:52:22.439 --> 01:52:23.960
That whole area.

395
01:52:23.760 --> 01:52:33.560
Between the tops of your shoulders and underneath your arms healing.

396
01:52:38.920 --> 01:52:51.960
You feel so relaxed and comfortable in your shoulders, which

397
01:52:52.199 --> 01:53:14.439
sends that deep healing message into your arms. You may

398
01:53:14.680 --> 01:53:19.960
feel almost as if your arms are not even there,

399
01:53:21.479 --> 01:54:13.399
because they're so relaxed, so deeply relaxed, so so calm.

400
01:53:58.479 --> 01:53:58.640
So.

401
01:54:05.279 --> 01:54:20.840
Loose, not feeling spreading all the way down your arms,

402
01:54:23.079 --> 01:54:53.680
two elbows, including your elbows circumforts spreads your way into wrists,

403
01:54:55.960 --> 01:55:11.560
your forearments, and your wrists so heavy yet at the

404
01:55:11.640 --> 01:55:59.000
same time so light and gentle focus now on your hands,

405
01:56:20.680 --> 01:56:52.279
my hands so peaceful in your hands, there's a sense

406
01:56:52.439 --> 01:57:18.399
of real peace. It just seems to feel so familiar

407
01:57:21.840 --> 01:57:54.000
when your hands relax deeply. E is your thing? Is

408
01:58:26.119 --> 01:59:31.680
you things? Sad? This your finger tips? Moving your attention

409
01:59:33.039 --> 02:00:00.880
to the front of your body, so comfortable, Moving in

410
02:00:00.960 --> 02:01:25.880
your focus to your legs. What muscles.

411
02:01:27.000 --> 02:01:45.840
In your thighs, your knees.

412
02:01:49.479 --> 02:02:27.199
So relaxed, a calf mussels and just shins co puzily

413
02:03:19.680 --> 02:04:46.720
four and the faathing your feet, sir, peaceful, so calm,

414
02:04:46.800 --> 02:05:39.000
so peaceful, so calm, so peaceful, so calm, so peace

415
02:05:39.520 --> 02:06:10.800
f re sin peace for so calm. Allowing that deep

416
02:06:10.960 --> 02:06:30.560
relaxation to spread your chest, in your stomach, so letting

417
02:06:31.039 --> 02:06:49.279
go h everything. So I'm gonna start counting down now,

418
02:06:51.920 --> 02:07:00.640
from twenty down to one. You can imagine in a

419
02:07:00.680 --> 02:07:06.560
way it's like just walking down some steps and each

420
02:07:06.680 --> 02:07:12.359
step or twenty steps, and each step represents a level

421
02:07:12.880 --> 02:07:25.640
of comfort. Each step represents a deepening of that comfort.

422
02:07:32.239 --> 02:07:38.119
And the furvies you walk down those steps, the deeper

423
02:07:38.359 --> 02:07:58.920
and more relaxed you feel. So starting with number twenty

424
02:08:00.800 --> 02:14:27.680
twenty nineteen, eighteen, seventeen, sixteen, three four, four see too

425
02:14:27.720 --> 02:28:24.200
well five eight nine eight seven a five four yo one.

426
02:28:26.399 --> 02:28:43.399
And now as you focus on your eyes, we're gonna

427
02:28:43.440 --> 02:28:55.719
count down from ten douts one, focusing just on your eyes.

428
02:28:59.399 --> 02:29:06.440
Your eye, it's the muscles around your eyes, your eye

429
02:29:06.680 --> 02:29:25.360
walls themselves, a whole area that makes up your eye.

430
02:29:26.040 --> 02:29:33.600
And as we count down from ten down to one,

431
02:29:33.840 --> 02:29:46.840
whilst focus in on your eyes, you'll become twice is

432
02:29:47.000 --> 02:30:02.200
relaxed with each number counting down, and you may find

433
02:30:03.000 --> 02:30:08.479
the all you want to do is just to drift

434
02:30:08.520 --> 02:30:18.000
off to sleep. And if that's what you want, then

435
02:30:18.200 --> 02:30:31.520
just allow yourself to do that. Now, focusing on your eyes,

436
02:30:33.600 --> 02:30:39.040
I'm going to begin counting down from ten down to

437
02:30:39.200 --> 02:36:03.120
one right now, ten nine eight seven y five four

438
02:37:16.319 --> 02:40:09.040
three two one two. Counting down from ten to one

439
02:40:09.319 --> 02:40:40.079
ten nine eight seven six five four three two one.

440
02:40:40.639 --> 02:40:43.559
And maybe that was a bit too quick in order

441
02:40:43.600 --> 02:40:47.559
to relax. Maybe it's a bit too fast for you

442
02:40:47.879 --> 02:40:57.600
to notice the calming of your body, maybe even a

443
02:40:57.600 --> 02:41:01.479
little bit of pressure there, like you're counting down from

444
02:41:01.520 --> 02:41:04.319
ten to one. Would you expect me to do? Man?

445
02:41:05.120 --> 02:41:08.879
Expect me to stick go with floppy just because you're

446
02:41:08.879 --> 02:41:18.280
counting down. We could try it again, but this time

447
02:41:18.360 --> 02:41:25.079
I go, this's lower this time. As you focus on

448
02:41:25.639 --> 02:41:30.079
the whole of your body before we focus on your legs.

449
02:41:32.399 --> 02:41:41.639
Just notice how your body does start to feel more

450
02:41:42.000 --> 02:43:02.600
relaxed with every number that I count down ten nine, eight, seven, six, five, four, three,

451
02:43:02.879 --> 02:43:40.639
two one, And just notice how how you feel, generally,

452
02:43:41.000 --> 02:43:55.319
how your body feels. It's not necessarily even about counting

453
02:43:55.440 --> 02:44:02.680
down from ten to one. It's that space that you have,

454
02:44:03.920 --> 02:44:22.399
that space between being active physically or mentally to just

455
02:44:27.079 --> 02:44:32.319
sitting or lying down, just being there, not doing anything,

456
02:44:32.479 --> 02:44:39.120
not saying anything, or needing to think about anything. So

457
02:44:39.799 --> 02:44:42.840
that opens up a space, you know, a bit of

458
02:44:42.840 --> 02:44:53.879
a space, a gap. And the more I came down

459
02:44:53.879 --> 02:45:01.319
from ten to one, the bigger that gap becomes. So

460
02:45:01.440 --> 02:45:13.840
there's that gap of calmness, of comfort, relaxation. It's a

461
02:45:13.959 --> 02:45:28.040
nice feeling, and it moves those stresses or discomforts physically

462
02:45:28.159 --> 02:45:47.239
or emotionally, moves them away. Allows you to just slow down.

463
02:45:50.799 --> 02:45:53.760
Someone to count again from ten down to one, and

464
02:45:53.920 --> 02:46:03.920
notice that gap widening, the gap, And as it widens,

465
02:46:03.959 --> 02:46:10.040
it's almost like the distress and attention falls into the

466
02:46:10.079 --> 02:46:35.600
gap and gives you that distance, that space. Now ten

467
02:46:40.120 --> 02:47:31.719
nine eight, seven, six, five, four.

468
02:47:49.600 --> 02:48:34.120
Three two.

469
02:48:24.840 --> 02:48:41.079
One. How does your body feel.

470
02:48:42.959 --> 02:48:54.600
Now?

471
02:48:55.840 --> 02:49:08.559
Can you notice that? Do you feeling calmer, the feeling

472
02:49:10.879 --> 02:49:38.360
more relaxed as we now focus on your legs, just

473
02:49:38.440 --> 02:49:59.840
your legs. We're just gonna start with focusing on your thighs.

474
02:50:14.600 --> 02:50:18.959
Of course, it's not the most exciting thing to be doing,

475
02:50:19.719 --> 02:50:26.120
because I'm sure, like most of your body is not

476
02:50:26.159 --> 02:50:38.440
a lot going on right now. Just focusing on the

477
02:50:38.479 --> 02:50:44.559
whole of your thighs, the tops of your thighs, the

478
02:50:44.840 --> 02:50:51.479
sides of your thighs, the bottoms of your thighs, your

479
02:50:51.600 --> 02:50:56.920
outer thighs, and you're inner thighs. Basically the whole of

480
02:50:56.959 --> 02:51:04.799
your thigh that leads into your head and it goes

481
02:51:05.799 --> 02:51:19.399
down to your knee joints. Now, this is a big area.

482
02:51:20.399 --> 02:51:25.360
It's a very heavy area. It's very strong, probably the

483
02:51:25.440 --> 02:51:40.159
strongest muscles in your body or in your thighs. But

484
02:51:40.200 --> 02:51:48.760
I don't think we perhaps give enough attention to our thighs.

485
02:51:54.559 --> 02:52:05.319
Perhaps we don't acknowledge how important our thighs are to

486
02:52:05.479 --> 02:52:26.200
our lives, how much they actually do for us all

487
02:52:26.200 --> 02:52:36.680
through our lives. And it may seem to sound really weird,

488
02:52:36.760 --> 02:52:45.239
but I think that all of our body parts, especially

489
02:52:45.239 --> 02:52:52.879
our thighs, need some TLC, a bit of love shown,

490
02:52:53.879 --> 02:53:11.959
a bit of acknowledgement. I thank you gratitude for what

491
02:53:12.000 --> 02:53:21.120
our thighs do for us. And I know this may

492
02:53:21.280 --> 02:53:27.959
sound is strange. Maybe you think, why am I sure?

493
02:53:28.000 --> 02:53:30.920
How I should be in the garden hugging a tree

494
02:53:31.079 --> 02:53:39.239
or something. Well, it's hard to set a microphone up

495
02:53:39.239 --> 02:53:42.600
on a tree. That's why I'm doing this indoors. Otherwise

496
02:53:42.639 --> 02:53:46.000
I would be outside hugging a tree. Now I can't

497
02:53:46.000 --> 02:53:54.760
see the television from the tree. If you move down

498
02:53:54.840 --> 02:54:04.639
to your knees, getting such an important part, and I

499
02:54:04.680 --> 02:54:11.559
think we don't necessarily I'll speak for myself here. I

500
02:54:11.600 --> 02:54:16.760
don't necessarily appreciate all that my needs do for me

501
02:54:18.000 --> 02:54:23.159
until I have a problem with my knee. It's occasionally,

502
02:54:23.239 --> 02:54:28.200
if I ever maybe i'll bash it or it's aching

503
02:54:28.360 --> 02:54:34.840
for some reason. It's then that I realize how much

504
02:54:34.879 --> 02:54:39.319
it does. You know, the benefit of being able to

505
02:54:39.479 --> 02:54:48.719
use my legs without any kind of physical discomfort is

506
02:54:49.520 --> 02:54:58.319
a beautiful thing that's possibly not appreciated until it's temporarily removed.

507
02:54:59.360 --> 02:55:06.479
You know that comfort. But as you focus on your knees,

508
02:55:08.520 --> 02:55:14.200
regardless of how your knees feel. You can have that

509
02:55:14.440 --> 02:55:20.639
sense of gratitude and love to your knees for all

510
02:55:20.719 --> 02:55:33.079
that they do for you, and you can still have

511
02:55:33.120 --> 02:55:37.319
that attention on your thighs and maybe notice how your

512
02:55:37.360 --> 02:55:49.280
thighs feel. Maybe you've noticed that they are relaxing more

513
02:55:51.040 --> 02:56:02.760
deeply as you focus now on the bottoms of your legs,

514
02:56:03.120 --> 02:56:08.959
your shins, and your calf muscles. The bones between your

515
02:56:09.840 --> 02:56:15.559
knees and your feet incorporate, and of course your ankles

516
02:56:17.840 --> 02:56:28.959
so important. Anyone that's had even like the slightest sprain

517
02:56:29.079 --> 02:56:36.120
of an ankle knows how how much we take our

518
02:56:36.239 --> 02:56:44.799
ankles for granted. And it's kind of strange in a

519
02:56:44.840 --> 02:56:50.479
way when you think that. You know, logically, our wrists

520
02:56:50.600 --> 02:56:53.559
are a lot thinner than the rest of our arms,

521
02:56:54.600 --> 02:56:58.120
which is okay, it doesn't I can't see any problem

522
02:56:58.120 --> 02:57:03.040
with that because we just picking stuff up. But our

523
02:57:03.079 --> 02:57:08.959
ankles so much thinner than the rest of our legs,

524
02:57:15.360 --> 02:57:19.799
and from a physics perspective or logical even it doesn't

525
02:57:19.840 --> 02:57:26.000
really make sense that all this weight would ultimately be

526
02:57:26.920 --> 02:57:37.000
resting on your ankles then leading to your feet. That

527
02:57:37.520 --> 02:57:46.120
thin area, thin bone. Yeah, it does so much great

528
02:57:46.239 --> 02:57:58.000
work supports us, supports our body for a lifetime, helps

529
02:57:58.079 --> 02:58:07.479
us to balance, It helps you to get around and

530
02:58:07.520 --> 02:58:21.600
be mobile. And there's the calf muscles. Of course, when

531
02:58:21.600 --> 02:58:24.760
I was younger, I couldn't see the point in calf muscles.

532
02:58:25.479 --> 02:58:30.200
I didn't seem to do anything. Okay, if I walked

533
02:58:30.200 --> 02:58:33.959
around on tiptoes, then my calf muscles get some work.

534
02:58:35.319 --> 02:58:37.879
But of course that's not true. The calf muscles are

535
02:58:37.920 --> 02:58:47.840
being used whenever we use her legs and your shins

536
02:58:51.079 --> 02:59:00.239
there to protect your lower legs, shaped in a way

537
02:59:00.000 --> 02:59:14.079
almost as a protector for the bone, leading of course

538
02:59:14.120 --> 02:59:24.280
to your ankles and your feet. But we're not going

539
02:59:24.360 --> 02:59:26.520
to focus on your feet. We're just going to focus

540
02:59:26.559 --> 02:59:33.200
on the legs. I realize, but now that I've mentioned

541
02:59:33.239 --> 02:59:37.959
your feet, it probably focusing on them anyway. For maybe

542
02:59:38.000 --> 02:59:44.159
I should focus on your feet a little bit. You

543
02:59:44.200 --> 02:59:48.840
can have them in your awareness, the same as you

544
02:59:49.440 --> 02:59:53.360
have your thighs in your awareness. Even though we haven't

545
02:59:53.399 --> 02:59:59.159
been focusing on your thighs a few minutes, we've been

546
02:59:59.200 --> 03:00:10.000
focusing on you your ankles, there's still that sensation of

547
03:00:13.159 --> 03:00:25.959
comfort in your thighs, and this that movement of energy

548
03:00:28.000 --> 03:00:35.040
because the thighs hold lots of different sensations. Of course,

549
03:00:35.079 --> 03:00:39.879
there's the muscles, the big straw muscles that we have

550
03:00:40.079 --> 03:00:53.440
in our thighs. But the skin on the outside of

551
03:00:53.479 --> 03:00:58.840
the thighs, as in the outside of all of our body,

552
03:00:59.559 --> 03:01:11.200
can be very sensitive, sensitive to the touch, sensitive to temperature.

553
03:01:17.719 --> 03:01:25.280
And inside your thighs the bones, there's the muscle, there's

554
03:01:25.319 --> 03:01:30.159
the blood, vessels, the ar trees, it's all this stuff

555
03:01:30.239 --> 03:01:38.959
that's inside your thighs. And I guess sometimes it'd be

556
03:01:39.079 --> 03:01:43.239
nice if you could actually put your fingers inside your

557
03:01:43.280 --> 03:01:49.479
thighs and a message, so you can message on the outside,

558
03:01:49.719 --> 03:01:52.639
of course, but to be able to get deep into

559
03:01:52.680 --> 03:01:57.520
the muscles and to be able to just message inside

560
03:01:57.559 --> 03:02:01.840
your thighs, message in the bone es of your leg,

561
03:02:04.040 --> 03:02:14.040
massage in all the veins, and just gently healing your thighs,

562
03:02:17.799 --> 03:02:23.159
and you could move down massage and inside your knees,

563
03:02:24.520 --> 03:02:31.360
just message in those bones, but with healing fingertips spreading

564
03:02:31.440 --> 03:02:37.280
that healing energy deep into the joints of your knees.

565
03:02:42.600 --> 03:02:46.319
Of course, there's the back of your your knee, you know,

566
03:02:46.399 --> 03:02:52.399
the inside crease where your knee is. It's a very

567
03:02:52.600 --> 03:02:58.360
sensitive area, very it feels very nice when you stroke.

568
03:02:58.440 --> 03:03:03.280
It might be because it's an area that's not really

569
03:03:03.440 --> 03:03:10.079
touched very often. It's almost like a hidden part, that

570
03:03:10.239 --> 03:03:17.200
crease in your legs. It's almost like a part that

571
03:03:18.959 --> 03:03:30.239
has a sensitivity, which is a little bit different. Of course,

572
03:03:30.280 --> 03:03:40.799
it's protected by your legs. So you can imagine putting

573
03:03:41.680 --> 03:03:51.319
your fingers into that crease in your legs, that fold

574
03:03:51.440 --> 03:03:55.639
in between your legs. You can just message with your fingertips.

575
03:03:56.760 --> 03:04:07.239
Imagine your fingertips going inside massage in the muscle tissue.

576
03:04:08.159 --> 03:04:12.600
You can of course feel the bones of your knees

577
03:04:13.920 --> 03:04:24.399
healing through your fingertips. And then as you go down

578
03:04:27.239 --> 03:04:30.079
to your calf muscles. Now that's the part I'd like

579
03:04:30.120 --> 03:04:34.840
to be able to really put my fingertips deep inside

580
03:04:35.559 --> 03:04:44.559
my calf muscles, massage in every single tissue of that muscle,

581
03:04:46.120 --> 03:04:56.079
healing every part, and then doing the same for my shins,

582
03:04:59.200 --> 03:05:07.440
massage and gently stroking the bones, gently stroking them, healing

583
03:05:07.639 --> 03:05:11.760
in a loving way, because they deserve to be treated

584
03:05:14.799 --> 03:05:18.959
as the precious bones that they are, Because our legs

585
03:05:18.959 --> 03:05:22.360
are so precious as in all the other parts of

586
03:05:22.399 --> 03:05:30.600
our body, and more precious of any jure on the planet.

587
03:05:39.120 --> 03:05:50.879
When you start to think about your legs in this way,

588
03:05:51.719 --> 03:05:58.399
it can change your perspective. It might sound a bit

589
03:06:01.479 --> 03:06:05.760
a bit silly to start with the idea of having

590
03:06:06.639 --> 03:06:16.639
love for your legs, showing appreciation for your thighs, wanting

591
03:06:16.760 --> 03:06:20.799
to be able to put your hands in your thighs,

592
03:06:22.920 --> 03:06:29.360
massage the muscles and the bones, and to get your

593
03:06:29.360 --> 03:06:38.079
fingers deep in there, releasing all tension. Just to show

594
03:06:39.799 --> 03:06:47.159
how much you care about your legs, how much you

595
03:06:47.280 --> 03:06:55.840
care for what your legs do for you regularly, your knees,

596
03:06:56.079 --> 03:07:08.920
your calves, your ankles, the strength of your ankles, considering

597
03:07:09.120 --> 03:07:13.600
how thin they are compared to the rest of your legs,

598
03:07:13.799 --> 03:07:27.520
especially your thighs. Yeah, they're so strong, so flexible, absolutely

599
03:07:27.719 --> 03:07:39.559
amazing things. Your ankles are truly a gift because of

600
03:07:39.600 --> 03:07:50.920
what they do for you, supporting all that weight, regardless

601
03:07:50.959 --> 03:07:55.000
of how what weight you are, even if you only

602
03:07:55.360 --> 03:08:00.079
ate stone, there's still a lot of weight for the

603
03:08:00.079 --> 03:08:06.600
these little ankles. Now, I'm a lot heavier than eight

604
03:08:06.680 --> 03:08:17.360
snoon double down, yet my ankles support my body all

605
03:08:17.399 --> 03:08:23.879
the time. Although they do give off a sigh of

606
03:08:23.959 --> 03:08:29.600
relief when I sit down. That's have my whole legs

607
03:08:29.600 --> 03:08:40.159
do my feet feet also go my toes clap. I'm

608
03:08:40.200 --> 03:09:08.680
so happy. Your legs really are amazing. And I know

609
03:09:09.120 --> 03:09:15.520
that talk about talking about your legs is probably possibly

610
03:09:15.719 --> 03:09:20.479
among the most most boring things you've ever heard anyone say.

611
03:09:21.360 --> 03:09:31.000
Possibly you're boring or not. Everything I said is true.

612
03:09:31.239 --> 03:09:46.159
Your legs are amazing. Your legs deserve not just respect,

613
03:09:51.959 --> 03:10:04.319
they deserve to relax deeply. They deserve to take some

614
03:10:04.479 --> 03:10:10.520
time out of the day to just let go completely.

615
03:10:28.440 --> 03:10:46.280
The legs really can relax. And because the legs are

616
03:10:46.440 --> 03:10:51.760
so such a most you know, very important part of

617
03:10:51.840 --> 03:10:55.680
your body. When you relax your legs, the rest of

618
03:10:55.719 --> 03:11:07.920
your body also naturally follows in that journey of comfort.

619
03:11:15.399 --> 03:11:19.280
I can feel it in my hips. My hips feel

620
03:11:19.920 --> 03:11:27.920
really loose, and also my lwer back as well. My

621
03:11:28.079 --> 03:11:33.840
lower back really feels it feels stretched, even though I'm

622
03:11:33.879 --> 03:11:40.120
just sitting in a chair and there's no stretching as

623
03:11:40.159 --> 03:11:43.280
far as I'm aware that I'm doing. It's almost as

624
03:11:43.280 --> 03:11:47.239
if the muscles are just relaxed so much that there

625
03:11:47.319 --> 03:11:56.040
is a natural stretch as the tension has reduced a lot.

626
03:12:12.399 --> 03:12:15.479
And I'm now going to count down from ten down

627
03:12:15.520 --> 03:12:26.879
to one, and you can continue to fill wonderfully relaxed.

628
03:12:30.680 --> 03:12:50.040
Ten nine, eight, seven, six, five.

629
03:12:54.239 --> 03:13:13.840
Four three two Why relaxed?

630
03:13:21.639 --> 03:13:25.520
So I'm just going to count down from fire down

631
03:13:25.559 --> 03:13:30.040
to one. And as a countdown, if you just focus

632
03:13:30.079 --> 03:13:38.040
on the numbers, just the numbers counting down, and notice

633
03:13:38.920 --> 03:13:46.959
how you feel in this moment as you hear the

634
03:13:47.040 --> 03:13:55.159
numbers counting down, knowing that those numbers counting down represent

635
03:13:56.120 --> 03:14:05.120
you feeling calmer, not just in your body, but also

636
03:14:07.440 --> 03:14:14.079
relaxing your mind. I just notice how you feel. There's

637
03:14:14.159 --> 03:14:19.959
nothing to do, there's nothing to say, there's nothing to

638
03:14:20.040 --> 03:15:11.559
think about, starting with number five four three two one.

639
03:15:12.360 --> 03:15:24.840
And as you notice the gradual letting go the tension

640
03:15:25.000 --> 03:15:32.239
in your body, you may also begin to notice and

641
03:15:32.319 --> 03:15:41.360
be aware of how your mind is starting to slow down.

642
03:15:43.799 --> 03:15:50.200
This is just a natural thing that happens. It's not

643
03:15:50.360 --> 03:15:55.600
really a special procedure. It's just natural because as your

644
03:15:56.840 --> 03:16:02.920
body relaxes, your mind also starts to relax. And the

645
03:16:02.959 --> 03:16:06.680
more your mind relaxes, the more your body relaxes. It's

646
03:16:06.719 --> 03:16:18.959
just a continuous circle of relaxation. And there's that calmness

647
03:16:19.000 --> 03:16:26.200
that comes from relative quietness. You know, even even if

648
03:16:26.239 --> 03:16:33.799
there's background sounds either your side online it's still going

649
03:16:33.879 --> 03:16:38.959
to be quite calm. You know, you haven't got the

650
03:16:39.040 --> 03:16:44.239
television on, there's no music in the background unless you're

651
03:16:44.239 --> 03:16:51.840
listening to the recording. With music, of course, you're very

652
03:16:52.000 --> 03:16:53.920
likely not going to be sitting in a room with

653
03:16:54.000 --> 03:16:58.799
other people. Of course you might be, but generally it's

654
03:16:59.440 --> 03:17:03.239
more idea if you can do this on your own,

655
03:17:03.399 --> 03:17:13.559
so no distractions, and when you stop thinking about stuff,

656
03:17:20.040 --> 03:17:30.360
relaxation automatically rises, a sense of comfort starts to grow,

657
03:17:34.840 --> 03:17:41.600
and without trying to build it up into something fantastical

658
03:17:41.920 --> 03:17:53.719
or something magical, this is just a natural process, something

659
03:17:53.840 --> 03:18:04.079
that's easy to accomplish. In fact, it's almost you know,

660
03:18:04.120 --> 03:18:11.000
the sense of relaxing completely happens really when you put

661
03:18:11.159 --> 03:18:15.040
no effort into it. It's not something that you can

662
03:18:15.120 --> 03:18:26.799
really force. It's something that happens naturally. And part of

663
03:18:27.159 --> 03:18:37.399
the process of this recording and others is simply two

664
03:18:38.959 --> 03:18:49.520
allow you to take advantage of this space. This time,

665
03:18:52.239 --> 03:19:03.520
it's just let go to just be here, to be

666
03:19:03.920 --> 03:19:17.360
in tune with how you feel, yet with the intention

667
03:19:19.559 --> 03:19:31.040
of wanting to relax deeply and maybe even to fall asleep,

668
03:19:32.159 --> 03:19:37.399
depending on what it is that you wish for yourself.

669
03:19:39.120 --> 03:19:54.200
In this moment. As we know, relaxing is the majority

670
03:19:55.399 --> 03:19:59.840
of the process of falling asleep. The actual falling asleep

671
03:20:00.399 --> 03:20:08.680
is the tiny bit at the end. The deeper relaxed

672
03:20:08.959 --> 03:20:30.520
you become, the easier you find yourself drifting. But you

673
03:20:30.559 --> 03:20:39.000
can also if you choose stay focused on my voice

674
03:20:39.360 --> 03:21:06.159
and really enjoy the process, gradually lax in each muscle

675
03:21:10.760 --> 03:21:37.639
in your body effortlessly and just observing the sensation of

676
03:21:37.920 --> 03:21:53.559
letting go completely. This time, I'm going to count from

677
03:21:53.760 --> 03:22:04.600
six down to one, and you can notice your mind

678
03:22:06.559 --> 03:22:20.000
calming down more with each number that you hear me say, naturally,

679
03:22:21.040 --> 03:24:26.879
feeling calm and slow and peaceful. Sex five, four, three t.

680
03:25:02.319 --> 03:25:02.559
One.

681
03:25:23.680 --> 03:25:33.760
Being aware of how your mind to slowed right down,

682
03:25:36.520 --> 03:25:59.879
sinking deeply into relaxation. And as you focus on your mind,

683
03:26:00.159 --> 03:26:12.760
do you may notice that there are some thoughts still there,

684
03:26:12.760 --> 03:26:22.319
maybe some stubborn thoughts that for some reason perhaps need

685
03:26:22.399 --> 03:26:37.600
your attention. So what you can do is send love

686
03:26:37.840 --> 03:26:51.479
to those thoughts. Sprinkle those thoughts with love like all

687
03:26:51.600 --> 03:26:57.280
petals from a flower. Just sprinkle it over them, petals

688
03:26:57.319 --> 03:27:05.000
filled with love towards those thoughts, to let those thoughts.

689
03:27:04.719 --> 03:27:05.120
Know that.

690
03:27:07.360 --> 03:27:12.840
You're not abandoned in them. You just need them, You

691
03:27:12.959 --> 03:27:24.840
require them to just calm down, slow down, quiet down

692
03:27:28.360 --> 03:27:40.239
for now. So as you focus on those remaining thoughts

693
03:27:41.399 --> 03:27:46.799
as we count down this time from seven down to one.

694
03:27:47.040 --> 03:28:01.200
With each number, just imagine sprinkling those flower petals of love, kindness,

695
03:28:02.719 --> 03:28:14.600
gratitude over those thoughts, which will allow them to just

696
03:28:16.000 --> 03:28:31.079
melt away and relax deeply. With every number, those thoughts

697
03:28:31.159 --> 03:30:38.159
will become more and more relaxed, starting with number seven, six, five, four, three,

698
03:30:38.600 --> 03:31:23.079
two one. Yeah, and as you now notice how relaxed

699
03:31:26.879 --> 03:31:46.000
you're feeling in your body, we're going to focus on

700
03:31:46.159 --> 03:31:58.040
your hands because the more relaxed your hands are, the

701
03:31:58.159 --> 03:32:18.920
more relaxed your body and mind are. And there's you

702
03:32:19.159 --> 03:32:29.959
focus on your hands and your fingers. There's nothing needed

703
03:32:30.159 --> 03:32:35.760
to be done. There's no clenching of fists or tents

704
03:32:35.959 --> 03:32:46.760
in the fingers or anything like that. It's just noticing

705
03:32:47.600 --> 03:33:00.280
and focusing on your hands, noticing how they feel. Yeah,

706
03:33:14.840 --> 03:33:25.479
because the more relaxed your hands feel, the calmer your

707
03:33:25.520 --> 03:33:37.440
mind feels, and the more comfort you feel throughout your body.

708
03:33:42.559 --> 03:34:13.280
And you may have already noticed your mind is starting

709
03:34:16.639 --> 03:34:39.280
to dress like since just on your hands and fingers,

710
03:34:44.079 --> 03:34:57.920
allowing them to eperience, a real deepening of that relaxation

711
03:34:59.600 --> 03:35:17.520
in your hands and fingers, more and more relaxed. With

712
03:35:17.719 --> 03:35:36.399
each number from eight down to one. You can almost

713
03:35:38.159 --> 03:35:47.959
feel that healing and relaxing energy spreading into your hands

714
03:35:48.840 --> 03:36:07.639
and fingers, becoming year more relaxing with each number.

715
03:36:09.520 --> 03:36:24.559
You hear, going down from eight down to one, drifting,

716
03:36:28.280 --> 03:36:29.760
drifting again.

717
03:36:34.280 --> 03:39:45.920
Starting with number eight, seven, six, five, four, three, fo

718
03:40:34.879 --> 03:40:44.399
just being here now, nothing to think about, nothing to do,

719
03:40:45.840 --> 03:40:59.879
nothing to say, and everything just feels calmer. This is

720
03:41:01.200 --> 03:41:08.000
your natural state of being. This is how you just

721
03:41:09.079 --> 03:41:14.879
normally feel when you take away all of that other

722
03:41:15.239 --> 03:41:22.319
stuff that we add, you know, things like stress and

723
03:41:22.399 --> 03:41:38.600
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

724
03:41:40.760 --> 03:41:44.799
You take that away, which is what we do. What

725
03:41:44.840 --> 03:41:57.440
we do. Now you're left with a real sense of

726
03:41:58.120 --> 03:42:10.559
peacefulness which comes to you very quickly, because ultimately it's

727
03:42:10.760 --> 03:42:24.399
just a feeling, a feeling of comfort, almost as if

728
03:42:24.440 --> 03:42:28.840
you've gone inside yourself and you've found a special place

729
03:42:30.200 --> 03:42:42.680
where everything is peaceful, a place where you can feel

730
03:42:43.840 --> 03:42:53.280
relaxed and your natural sense of comfort, a place where

731
03:42:53.319 --> 03:43:02.840
you can be you, where you can accept yourself for

732
03:43:02.959 --> 03:43:08.040
who you are, the place where you're not trying to

733
03:43:10.280 --> 03:43:20.520
please anybody else ever, a place where you can actually

734
03:43:23.840 --> 03:43:28.799
not just love yourself, but in some ways more importantly,

735
03:43:29.399 --> 03:43:46.520
you can like yourself appreciate who you are. That sense

736
03:43:46.559 --> 03:44:00.280
of gratitude is in the air all around you. That's

737
03:44:00.360 --> 03:44:08.840
also a place where you can actually feel the healing

738
03:44:09.239 --> 03:44:27.920
energy soaking into your body. Healing energy soaking into your body,

739
03:44:29.079 --> 03:44:38.040
and that healing energy spreads through your veins, traveling to

740
03:44:38.360 --> 03:44:50.440
each and every single part of your body, and you

741
03:44:50.559 --> 03:44:57.520
start to realize that actually that healing energy it's not

742
03:44:57.799 --> 03:45:05.280
just entered into your brain, it's become part of your brain,

743
03:45:10.200 --> 03:45:21.239
and that spinal fluid is now mixed with healing energy,

744
03:45:22.120 --> 03:45:28.399
not just allowing you to feel so much more relaxed

745
03:45:30.440 --> 03:45:42.440
and healthy in this moment, but also you start to

746
03:45:42.600 --> 03:45:52.000
realize that actually, what's happening now with that heathing, relaxing

747
03:45:53.079 --> 03:46:04.920
energy spreading through your body, it's actually changed in your life.

748
03:46:06.120 --> 03:46:10.360
It's actually the changing the way you're going to feel

749
03:46:11.159 --> 03:46:18.680
not just now, but tomorrow and the next day. As

750
03:46:18.719 --> 03:46:26.239
your health improves, not just your physical health but your

751
03:46:26.360 --> 03:46:33.760
mental health. Things that used to bother you in the

752
03:46:33.799 --> 03:46:41.799
past for some reason, no longer have the effect that

753
03:46:41.840 --> 03:46:50.639
they used to because something has changed deep within you.

754
03:46:55.680 --> 03:47:02.120
Maybe things that used to calls you to feel anger

755
03:47:05.920 --> 03:47:16.079
no longer have that power to control you the way

756
03:47:16.120 --> 03:47:24.959
they seem to be able to before. As you realize

757
03:47:25.159 --> 03:47:37.600
that you're the one who decides what affects you, you're

758
03:47:38.079 --> 03:47:48.000
the one who decides to feel relaxed and calm when

759
03:47:48.879 --> 03:48:03.840
you choose to enjoy noticing these natural developments of healing

760
03:48:06.399 --> 03:48:15.000
continuing to grow and improve your life day by day,

761
03:48:20.879 --> 03:48:29.120
including of course, your ability to relax so much easier

762
03:48:34.079 --> 03:48:44.239
and sleeping. It's the most natural thing in the world

763
03:48:45.079 --> 03:48:55.879
to you, because falling asleep is something that you've done

764
03:48:56.440 --> 03:49:04.280
so many times in your life, and you know that

765
03:49:04.360 --> 03:49:09.600
you were born, as we all were, with the ability

766
03:49:11.200 --> 03:49:23.680
to fall asleep naturally. We were born with that ability

767
03:49:24.479 --> 03:49:38.760
to just drift off into a deep, healing sleep. Even

768
03:49:38.799 --> 03:49:43.520
when we're kids, sometimes will fall asleep when we don't

769
03:49:43.559 --> 03:49:49.600
even want to try to take us stay awake. Maybe

770
03:49:49.639 --> 03:49:53.000
it's a birthday in the morning, or it's Christmas or

771
03:49:53.840 --> 03:49:56.920
holiday or something we look forward to. We don't want

772
03:49:56.920 --> 03:50:02.159
to go to sleep. The more we want to stay awake,

773
03:50:04.319 --> 03:50:11.399
the more we just start to drift. And the more

774
03:50:12.040 --> 03:50:15.760
you fight drifting, the more you try to stop yourself

775
03:50:15.799 --> 03:50:20.879
and drift in a safe the deeper and stronger that

776
03:50:21.079 --> 03:50:32.559
drifting becomes. Because we're born not just with the need

777
03:50:33.799 --> 03:50:41.959
to relax deeply and to naturally fall asleep, but it's

778
03:50:42.040 --> 03:50:56.360
our birthright, it's part of our DNA, and sometimes as

779
03:50:56.399 --> 03:51:02.040
we get older in life, perhaps at times we have

780
03:51:02.440 --> 03:51:18.159
forgotten that relaxing completely. It's not only a wonderfully pleasant experience,

781
03:51:23.840 --> 03:51:42.040
it's also really easy. It's very, very easy to let go,

782
03:51:43.920 --> 03:51:53.680
because that's all it is. It's just deciding to let go.

783
03:51:58.760 --> 03:52:04.760
And when you press the play button on my recordings,

784
03:52:06.600 --> 03:52:13.959
you have given permission for my voice to relax you.

785
03:52:17.600 --> 03:52:21.200
When you press that play button, you have given me

786
03:52:21.319 --> 03:52:33.079
permission for my words to affect you in a positive,

787
03:52:36.479 --> 03:52:55.319
only a positive way, opening up your mind too useful

788
03:52:56.799 --> 03:53:13.280
and healing suggestions that can have such an amazing effect

789
03:53:16.079 --> 03:53:27.520
on how you feel right now, as well as those

790
03:53:27.799 --> 03:53:37.360
changes that continue long after the recording ends, those changes

791
03:53:38.159 --> 03:53:51.959
within you that continue to flourish and grow, transforming your

792
03:53:52.040 --> 03:54:04.920
life in a positive, beautiful way, allowing you to move

793
03:54:06.239 --> 03:54:11.600
forward in your life in the direction that you choose.

794
03:54:13.040 --> 03:54:29.319
For yourself, and this feeling, this feeling that you can

795
03:54:29.360 --> 03:54:53.760
experience of safety, comfort, calmness, just feels so nice. It's

796
03:54:53.920 --> 03:55:08.280
such a healthy place to be, and that positivity grows

797
03:55:09.399 --> 03:55:27.040
within you each and every day. Moving forward, you're going

798
03:55:27.079 --> 03:55:37.879
to find that you're more relaxed physically and in your

799
03:55:37.959 --> 03:55:48.159
mind is more relaxed. And it's not that you're thinking slower.

800
03:55:50.319 --> 03:55:53.959
It's just that your mind will be less clogged up

801
03:55:55.000 --> 03:56:10.079
with unnecessary negativity because from now on, your mind rejects negativity.

802
03:56:12.360 --> 03:56:19.840
From now on, you're going to start noticing when negativity

803
03:56:19.920 --> 03:56:34.399
arises and you can just say stop, stop, and that

804
03:56:34.600 --> 03:56:53.639
negativity will turn around and leave you alone. Stop and

805
03:56:53.719 --> 03:57:10.120
that negativity will disappear. And as you notice that you

806
03:57:10.200 --> 03:57:23.440
feel way more relaxed than you probably expected, you can

807
03:57:23.760 --> 03:57:33.440
now congratulate yourself because you're the person that has done this.

808
03:57:35.120 --> 03:57:40.600
You are the one that has opened your mind up

809
03:57:41.280 --> 03:57:49.319
to the simple facts that you can feel more relaxed

810
03:57:49.399 --> 03:57:59.120
in your body and in your mind. You've opened your

811
03:57:59.200 --> 03:58:04.719
mind up to the birthright of being able to just

812
03:58:07.399 --> 03:58:22.239
fall asleep easily when you choose. And that's a nice feeling.

813
03:58:23.799 --> 03:58:35.280
Don't you think it feels nice? Doesn't it to feel calm.

814
03:58:35.559 --> 03:58:40.200
All that healing energy is spreading through your body and

815
03:58:40.319 --> 03:58:52.600
your mind. To spend time in a special place where

816
03:58:55.479 --> 03:59:09.159
negativity can no longer enter. Negativity is banned. It's bad,

817
03:59:10.559 --> 03:59:17.360
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

818
03:59:17.440 --> 03:59:25.680
to be here, doesn't belong here. Negativity has no place

819
03:59:26.639 --> 03:59:43.479
in your life, which makes room for more comfort, more heathing,

820
03:59:45.600 --> 04:00:12.879
more relaxation, more peace. It feels nice, doesn't it. Just

821
04:00:16.360 --> 04:00:36.280
the let go with everything. I'm going to count down

822
04:00:36.440 --> 04:00:45.159
now from twenty down to one. You can continue to relax,

823
04:00:47.319 --> 04:00:58.879
if you choose, you can drift to sleep with every

824
04:00:59.040 --> 04:01:10.719
number you hear me say, you can fill twice as relaxed,

825
04:01:13.719 --> 04:01:25.799
or if you choose, you can fill twice sleepy now.

826
04:01:30.399 --> 04:03:22.840
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

827
04:03:29.719 --> 04:04:23.760
six five four. Yeah, this is your time to just

828
04:04:23.840 --> 04:04:38.600
take a break, your time to relax, to allow your

829
04:04:38.879 --> 04:04:56.000
mind to slow down, to give yourself permission to take

830
04:04:56.440 --> 04:05:09.520
a break from everything. And you, you're the only person

831
04:05:10.239 --> 04:05:16.159
that can make that decision. You're the only person that

832
04:05:16.280 --> 04:05:32.319
can actually tell your mind to just relax, to just

833
04:05:35.959 --> 04:05:48.959
take some time off so that you can focus on

834
04:05:49.000 --> 04:05:56.280
your body, getting in touch with how you feel physically,

835
04:06:05.159 --> 04:06:11.600
and in the process of this body scan, where you

836
04:06:12.360 --> 04:06:22.840
focus on different parts of your body, those parts that

837
04:06:22.920 --> 04:06:31.200
you focus on and observe, even though you're not purposely

838
04:06:32.399 --> 04:06:40.399
requesting for those parts of your body to relax, it's

839
04:06:40.520 --> 04:06:46.799
kind of expected. You expect when you listen to my

840
04:06:46.959 --> 04:06:59.840
voice to feel more relaxed naturally, because when you're listening

841
04:06:59.840 --> 04:07:14.719
to me, your attention is focused on my words, and

842
04:07:14.840 --> 04:07:26.280
as my words guide you to focus on those parts

843
04:07:26.319 --> 04:07:45.159
of your body, your focus increases, which actually calms your mind.

844
04:07:52.559 --> 04:08:11.760
And when your mind calms down, your body relaxes. And

845
04:08:11.879 --> 04:08:34.559
when your body calms down, your mind relaxes. And even

846
04:08:34.719 --> 04:08:43.920
though we have not really started to focus on your body,

847
04:08:44.760 --> 04:08:59.559
you can already feel that healing energy spreading through your body,

848
04:09:00.719 --> 04:09:15.040
pushing out stress and tension, healing all the parts of

849
04:09:15.120 --> 04:09:24.879
your body, including your skin, your bones, your blood, all

850
04:09:24.959 --> 04:09:29.639
of your organs inside your body, all of the muscles,

851
04:09:30.879 --> 04:09:38.040
all of the fat, all of everything, every hair on

852
04:09:38.120 --> 04:09:51.600
your body is filled with that healing energy. And when

853
04:09:51.639 --> 04:10:07.680
your brain it fills with that healing energy, the feeling

854
04:10:07.840 --> 04:10:31.959
of comfort and relaxation increases deeply, increases in a way

855
04:10:32.239 --> 04:10:51.239
that in your mind starts to feel perhaps bit drowsy

856
04:10:51.879 --> 04:11:02.440
because it's not needed, and it may start to drift

857
04:11:11.200 --> 04:11:18.120
if that's what's needed. So if you're listening to this

858
04:11:19.959 --> 04:11:24.239
and what you need is deep relaxation, that's what you get.

859
04:11:26.399 --> 04:11:33.319
If what you need is to fall asleep naturally and

860
04:11:33.479 --> 04:11:42.079
easily as your mind drifts, that's also what will happen.

861
04:11:47.760 --> 04:11:55.520
Because by pressing that play button on the podcast and

862
04:11:55.799 --> 04:12:02.120
listening to me, you give permission for your body and

863
04:12:02.239 --> 04:12:14.280
your mind. In fact, you give the command to your

864
04:12:14.319 --> 04:12:25.639
body and your mind to relax deeply and to drift

865
04:12:25.760 --> 04:12:34.680
off to sleep if that's what you want or need.

866
04:12:42.360 --> 04:12:51.959
And as I focus on the different parts of your body,

867
04:12:53.000 --> 04:13:01.840
you may start to just drift. And then you come

868
04:13:01.920 --> 04:13:07.200
back again and you hear me talking, and I'm focusing

869
04:13:07.319 --> 04:13:16.879
on a different part of your body, and you may

870
04:13:17.840 --> 04:13:26.879
find yourself drifting. You don't realize you're drifting until you

871
04:13:27.079 --> 04:13:35.440
stop drifting and you're alert again to my voice. Focusing

872
04:13:36.600 --> 04:13:41.399
on a different part of your body starts to relax

873
04:13:41.559 --> 04:13:54.079
even deeper, because that drifting is basically you already in

874
04:13:54.159 --> 04:14:05.239
the sleep zone. And the more you drift. The longer you drift,

875
04:14:06.680 --> 04:14:17.399
and the longer you drift, eventually that drifting continues into sleep,

876
04:14:22.360 --> 04:14:27.280
and that's the last you remember until you wake up

877
04:14:31.680 --> 04:14:36.840
in your own time, when you experience the right amount

878
04:14:36.920 --> 04:14:45.799
of sleep for you, because when you do and if

879
04:14:45.840 --> 04:15:00.200
you do fall asleep, it's extremely pleasant. So relaxing, deep

880
04:15:01.639 --> 04:15:19.639
healing sleep, I'm going it feels so nice to relax

881
04:15:19.840 --> 04:15:28.760
into your own body and mind as you as you

882
04:15:28.920 --> 04:15:36.719
feel that healing energy is spreading through it, relaxing us

883
04:15:36.879 --> 04:15:58.719
so deeply, relaxing, use so so deeply. You start to

884
04:15:58.920 --> 04:16:22.959
focus on your eyes, moving down to your jaw, down

885
04:16:23.440 --> 04:17:12.120
to your neck, your shoulders, palms, haad, fingers, your chest, stamach,

886
04:17:19.280 --> 04:17:53.840
your back, your spine, you hips, you legs, your feet,

887
04:18:02.680 --> 04:18:33.040
your toes, and feeling feeding, spreading and growing inside your body,

888
04:18:34.040 --> 04:18:45.719
feeling you up. Now let's focus again on parts of

889
04:18:45.760 --> 04:19:00.280
your body, focusing this time on your forehead. Now on

890
04:19:00.319 --> 04:19:09.520
your mouth, your lips, your tongue, the whole of your mouth.

891
04:19:21.719 --> 04:19:33.120
Focus then on your fingers. Maybe you could move your

892
04:19:33.159 --> 04:19:38.799
fingers a little bit. You can focus on each one individually,

893
04:19:45.000 --> 04:19:52.319
both hands. And even though you focus on both of

894
04:19:52.360 --> 04:20:02.920
your hands, now they almost seem to just melt into one.

895
04:20:03.680 --> 04:20:09.120
Where is your right hand starting your left hand end,

896
04:20:11.280 --> 04:20:22.840
almost as if you just mixed together. Now, focusing on

897
04:20:22.879 --> 04:20:50.840
your knees, just noticing how your knees fell. Now, focusing

898
04:20:51.360 --> 04:21:03.799
on your elbows, focusing on both of your elbows, just

899
04:21:04.000 --> 04:21:41.200
observing the feeling of your elbows. Now focusing observing the

900
04:21:41.239 --> 04:21:56.799
back of your neck, feeling that energy on the back

901
04:21:56.879 --> 04:22:47.399
of your neck. Observing your ankles, being aware of physical

902
04:22:47.840 --> 04:24:01.760
sensations in two ankles, not to say no itches on

903
04:24:02.000 --> 04:24:21.920
both of your feet. Being aware how your taste, yeah

904
04:24:22.479 --> 04:25:20.920
right now, ninety sn how your entire body feels. Noticing

905
04:25:28.120 --> 04:26:20.479
your mind feels now letting go, letting go, letting go everything,

906
04:26:28.719 --> 04:27:10.399
letting go, letting go, letting go everything. Thing. I'm going

907
04:27:10.479 --> 04:27:14.440
to start now, and I'd like you just, first of all,

908
04:27:14.559 --> 04:27:20.799
just to see yourself lying down on that message table,

909
04:27:22.559 --> 04:27:27.239
lying on your front. Your head is supported, your arms

910
04:27:27.280 --> 04:27:36.520
are supported, and you feel comfortable and breathing. It's really easy,

911
04:27:38.680 --> 04:27:45.280
and you feel you feel confident in how you look

912
04:27:45.319 --> 04:27:48.959
as well. So there's none of that issue of body

913
04:27:49.040 --> 04:27:57.879
problems or shyness. Because I'm a professional and this is

914
04:27:58.399 --> 04:28:03.680
a therapy session, so none of that stuff matters whatsoever.

915
04:28:07.440 --> 04:28:14.040
This is about you. This is about how you feel

916
04:28:14.559 --> 04:28:21.479
and how you can enjoy that sense of comfort and

917
04:28:21.520 --> 04:28:28.840
relaxation that comes from letting go and allowing my hands,

918
04:28:29.600 --> 04:28:41.280
that my fingers to relax you by a message your body.

919
04:28:42.239 --> 04:28:44.479
So I want to start off just by placing my

920
04:28:44.639 --> 04:28:51.559
hands on the back of your head, just gently, just

921
04:28:51.799 --> 04:28:59.959
you can feel what my hands feel like really on you.

922
04:29:00.879 --> 04:29:03.280
So you can maybe feel the warmth of my hands

923
04:29:03.319 --> 04:29:08.719
on the back of your head. And with my hands

924
04:29:08.719 --> 04:29:12.040
to the side of your head, not pressing, but just

925
04:29:12.399 --> 04:29:18.760
holding there very gently, maybe over your ears, and a

926
04:29:18.760 --> 04:29:22.360
little bit on your face, just so you can feel

927
04:29:23.200 --> 04:29:38.200
my hands so you can become accustomed to them. And

928
04:29:38.319 --> 04:29:40.559
now put my hands on the back of your head

929
04:29:40.600 --> 04:29:48.040
again and gently let them slide down onto the back

930
04:29:48.079 --> 04:30:05.600
of your neck. You can feel my hands gently stroking

931
04:30:05.719 --> 04:30:12.200
the back of your neck to start with, just so

932
04:30:12.319 --> 04:30:16.719
you can get used to the feeling of my hands

933
04:30:16.760 --> 04:30:24.840
on your skin, get accustomed to realize that you're safe

934
04:30:25.799 --> 04:30:34.559
and it's all good, it's all fine. And I'm going

935
04:30:34.639 --> 04:30:38.840
to start gently messaging the muscles in the back of

936
04:30:38.879 --> 04:30:54.760
your neck with both hands. Now, this is a very

937
04:30:54.840 --> 04:31:03.120
trusting situation really because necks are so fragile and to

938
04:31:03.200 --> 04:31:07.440
have someone have their hands around your neck in that

939
04:31:07.479 --> 04:31:12.840
way can sometimes be problematic for people, which is why

940
04:31:12.920 --> 04:31:17.639
massages are quite good, because it allows you to relax

941
04:31:19.000 --> 04:31:32.200
and to get in touch with trust, to feel peaceful

942
04:31:32.680 --> 04:31:44.000
and calm. And there's a massage the sides of your

943
04:31:44.040 --> 04:31:53.600
neck gently moving from the bottom of your neck. It

944
04:31:53.600 --> 04:31:56.559
would be sort of near where your shoulders start, I guess,

945
04:31:57.239 --> 04:32:03.719
all the way up to your jaw, your ears, kind

946
04:32:03.719 --> 04:32:09.479
of area that side of your neck. Of course, it's

947
04:32:09.520 --> 04:32:25.079
a lot longer than the front of your neck. The

948
04:32:25.120 --> 04:32:32.520
message in the back of your neck, especially that area

949
04:32:32.719 --> 04:32:41.600
where perhaps we hold tension, and there's that area's message.

950
04:32:41.959 --> 04:32:46.040
You can actually feel a sense of release in the

951
04:32:46.079 --> 04:32:54.040
back of your neck, and maybe you can breathe it

952
04:32:54.079 --> 04:33:00.000
out as well. Notice how it feels. Notice how you feel.

953
04:33:09.919 --> 04:33:13.560
Then moving down to that area between your neck and

954
04:33:13.599 --> 04:33:23.799
your shoulders, that musty area, starting to message that area

955
04:33:23.840 --> 04:33:28.159
on both sides. I mean, this would be the area

956
04:33:28.240 --> 04:33:30.880
that a lot of people would message if they were

957
04:33:30.880 --> 04:33:36.080
going to give you like a shoulder message. Even that's

958
04:33:36.200 --> 04:33:39.680
not technically the shoulders, but it's all the muscles that

959
04:33:39.799 --> 04:33:46.279
lead to the shoulders from the neck and again that

960
04:33:46.319 --> 04:33:53.279
can hold tension and stress. And when massaged sometimes a

961
04:33:53.360 --> 04:34:00.720
nice deep message is useful, and you decide how deep

962
04:34:01.319 --> 04:34:18.560
that message is, and just allow my knuckles just to

963
04:34:18.680 --> 04:34:23.279
dig in to get to those muscles and to really

964
04:34:26.680 --> 04:34:35.279
relaxed all the time being firm yet gentle with you

965
04:34:47.360 --> 04:34:53.959
and just stroking down the area to your actual shoulders,

966
04:34:56.119 --> 04:35:05.799
moving to the muscles of your shoulders and maybe initially

967
04:35:05.919 --> 04:35:10.000
just pulling up the shoulders a little bit off the

968
04:35:10.080 --> 04:35:13.759
table just to give you a little bit of a stretch,

969
04:35:15.520 --> 04:35:24.240
but very gently, and you've got the muscles at the

970
04:35:24.240 --> 04:35:36.240
front of your shoulders, the sides and the back. Again,

971
04:35:36.479 --> 04:35:40.360
this is a part that can really take quite a

972
04:35:40.360 --> 04:35:48.639
bit of pressure, quite a bit of needing if if

973
04:35:48.639 --> 04:35:56.680
you wish to really release the tension to really get

974
04:35:56.720 --> 04:36:03.080
into those muscles, and you can let your fingers in

975
04:36:03.119 --> 04:36:09.959
there make you feel really nice. Sometimes just being stroked

976
04:36:10.040 --> 04:36:19.919
gently or being massaged quite strongly, it can all be

977
04:36:19.919 --> 04:36:30.279
beneficial to the realaxation with the muscles in your shoulders.

978
04:36:40.119 --> 04:36:49.959
Now to move down your arms, we do one arm

979
04:36:50.040 --> 04:37:00.560
at a time, starting with your right arm. Do is

980
04:37:00.599 --> 04:37:04.919
I just lift your arm up, just hold it to

981
04:37:05.000 --> 04:37:10.400
the side of you the way it still be attached,

982
04:37:12.360 --> 04:37:27.080
and I just message the tops of your arms all

983
04:37:27.080 --> 04:37:44.759
the way down to your forearms, into your wrists, gently

984
04:37:45.080 --> 04:37:57.759
messaging that parts, the softer part, which is the under

985
04:37:57.840 --> 04:38:03.479
part of the arm, which leads to the crease in

986
04:38:03.520 --> 04:38:19.560
your elbow, the inside it's much more sensitive skin. Sometimes

987
04:38:19.639 --> 04:38:30.159
just having that stroked, I feel really nice, pleasurable and relaxing.

988
04:38:38.880 --> 04:38:49.520
Now moving down to your right hand, just holding your

989
04:38:49.639 --> 04:39:02.840
hand in both of my hands, just pressing gently on

990
04:39:02.959 --> 04:39:10.200
the back of your hand and stretching your fingers ever

991
04:39:10.319 --> 04:39:19.159
so lightly at the same time, pressing down and massaging

992
04:39:19.840 --> 04:39:32.520
each finger, and then starting to massage the palms of

993
04:39:32.639 --> 04:39:45.200
the hand. Just turning the hand gently, stretching it gently,

994
04:39:50.439 --> 04:39:56.080
and actually having your hand held can really be an

995
04:39:56.119 --> 04:40:01.639
emotional experience sometimes, even if if it is a stranger,

996
04:40:03.599 --> 04:40:07.279
So when you don't know very well, like a massage

997
04:40:07.520 --> 04:40:21.040
person or a therapist, maybe because it's intimate and you

998
04:40:21.119 --> 04:40:33.919
can feel nice, you can feel safe. And as I

999
04:40:34.000 --> 04:40:42.520
put that right arm back down where it was, I

1000
04:40:42.880 --> 04:40:49.439
did the same with your left arm, exactly the same,

1001
04:40:54.080 --> 04:40:59.159
massage in the muscles in your arm all the way down.

1002
04:41:00.319 --> 04:41:13.000
Dear rest stroking the inside of your arm, just being

1003
04:41:13.159 --> 04:41:27.159
gentle or as firm as you require, and then massaging

1004
04:41:27.919 --> 04:41:43.560
your left hand, stretching the fingers, gently massaging the palm

1005
04:41:44.360 --> 04:42:02.599
of your left hand. You feel so h so relaxing,

1006
04:42:10.279 --> 04:42:28.080
so comforting, and just rest your left arm back down.

1007
04:42:35.599 --> 04:42:46.479
Start to message your back, the biggest part of your body,

1008
04:42:47.279 --> 04:42:54.200
starting at the top, starting again where we already been,

1009
04:42:54.959 --> 04:42:59.400
the area at the top in between his shoulders, and

1010
04:43:01.919 --> 04:43:06.360
going back the message in that area again, but this

1011
04:43:06.720 --> 04:43:20.279
time moving downwards, taking a downward stroke to the middle

1012
04:43:20.319 --> 04:43:27.799
of your back, working from the outside inwards. It's a

1013
04:43:27.919 --> 04:43:35.360
massage in the your back, but the the outsides of

1014
04:43:35.439 --> 04:43:46.119
your back, the parts where your arms would maybe rest against,

1015
04:43:53.200 --> 04:43:58.680
almost the part that connects your front to your back.

1016
04:44:07.959 --> 04:44:16.360
We're just messaging down firmly but gently, as firm as

1017
04:44:16.439 --> 04:44:24.200
you want, moving down, and then moving across a little

1018
04:44:24.200 --> 04:44:28.400
bed and moving all the way down again, be very gentle,

1019
04:44:30.119 --> 04:44:40.680
you have firm as you choose. Eventually you get to

1020
04:44:40.720 --> 04:44:46.119
the spine. We can massage the muscles and either side

1021
04:44:46.159 --> 04:44:49.799
of your spine, from the top of your neck all

1022
04:44:50.000 --> 04:45:01.319
the way down to your lower back. We can do

1023
04:45:01.400 --> 04:45:11.560
that a few times. Sometimes people use the knuckle or

1024
04:45:11.599 --> 04:45:16.560
the you know, two fingers, and just go your side

1025
04:45:16.599 --> 04:45:21.680
of the spine almost just push down, go all the

1026
04:45:21.720 --> 04:45:25.919
way down to the bottom of the spine, each time

1027
04:45:27.520 --> 04:45:38.520
releasing tension and opening up the body, stretching your body

1028
04:45:39.240 --> 04:45:43.400
so that you feel more relaxed but at the same

1029
04:45:43.520 --> 04:46:00.319
time rejuvenated. And now I'm going to move to one side,

1030
04:46:01.400 --> 04:46:08.439
to your right side, and from the bottom of your

1031
04:46:08.479 --> 04:46:15.560
ribs to your pelvis, I'm going to massage that area

1032
04:46:16.319 --> 04:46:21.400
of your back. I'll stretch over the other side and

1033
04:46:21.439 --> 04:46:28.159
I'll pull the muscles gently and massage and push from

1034
04:46:28.159 --> 04:46:31.279
one end that side or the way to my side

1035
04:46:33.080 --> 04:46:36.000
in the middle of fact to where your spine is.

1036
04:46:37.319 --> 04:46:42.840
Massage in that side of your spine, the opposite side

1037
04:46:42.919 --> 04:46:50.840
to where I'm standing. It's almost like kneading bread. There's

1038
04:46:50.840 --> 04:47:02.520
that big area which is firm yet lots there to massage.

1039
04:47:03.159 --> 04:47:07.639
Potentially one of the most important places to actually have

1040
04:47:08.000 --> 04:47:15.439
a message, because you really feel it. You really feel

1041
04:47:15.639 --> 04:47:21.000
the release and the pleasure of having your lower back massaged.

1042
04:47:24.159 --> 04:47:29.919
It releases so much from your body that's not useful,

1043
04:47:33.040 --> 04:47:38.599
starting a healing process which will continue long after this

1044
04:47:38.799 --> 04:47:50.919
recording is over. The message in this part of your

1045
04:47:50.919 --> 04:47:56.400
body not only feels really good for you, it's actually

1046
04:47:56.439 --> 04:48:00.520
fun to do because it is, as a said, like

1047
04:48:00.680 --> 04:48:05.840
kneading bread, it's a part that you can really get

1048
04:48:06.000 --> 04:48:19.119
hold of and really message deeply. If that's your choice,

1049
04:48:21.400 --> 04:48:23.319
then I'm going to move over to the other side

1050
04:48:23.319 --> 04:48:29.880
of your body and do the same with the opposite

1051
04:48:29.919 --> 04:48:39.279
part of your lawer back, kneading and messaging from your

1052
04:48:39.439 --> 04:48:46.119
sides all the way to the middle of your back

1053
04:48:46.680 --> 04:49:00.439
where your spine is pressing and kneading firm and toward

1054
04:49:00.439 --> 04:49:10.279
at the same time. It feels so releasing this mixture

1055
04:49:10.319 --> 04:49:25.759
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1056
04:49:25.799 --> 04:49:30.240
there's that feeling from your stomach as it's being stretched.

1057
04:49:32.080 --> 04:49:35.279
Even though you're in your stomach now, you can feel

1058
04:49:35.279 --> 04:49:39.159
it being stretched because that whole area is connected to

1059
04:49:39.200 --> 04:49:50.560
your stomach. Now we're going to move or move further

1060
04:49:50.720 --> 04:49:55.599
up to your top of your body and we do

1061
04:49:55.720 --> 04:50:03.680
the same this time. Stock in with your upper back,

1062
04:50:04.159 --> 04:50:09.400
put my hands forward over and mass massage in that

1063
04:50:09.680 --> 04:50:16.360
area up to your spine, from the side of your

1064
04:50:16.400 --> 04:50:21.880
body up to your spine, so some of that message area,

1065
04:50:22.319 --> 04:50:28.319
the muscle, tissue or whatever fatty tissue even will be

1066
04:50:28.560 --> 04:50:34.000
possibly from your chest because all connected chest and the

1067
04:50:34.159 --> 04:50:40.720
back connect together. I'm going to be massaging and just

1068
04:50:40.840 --> 04:50:47.560
pulling some of that skin from your side up and

1069
04:50:47.799 --> 04:50:56.479
massaging that area of your upper back all the way

1070
04:50:56.639 --> 04:51:03.119
to your spine. And then I'll move down a bit

1071
04:51:03.200 --> 04:51:06.279
and I'll continue with the middle of your back, doing

1072
04:51:06.360 --> 04:51:24.880
exactly the same thing as gentle, as deep as you choose. Now,

1073
04:51:24.959 --> 04:51:29.279
I'll move the other side again and do the exact

1074
04:51:29.479 --> 04:51:33.240
same thing with the top of your back on the

1075
04:51:33.279 --> 04:51:42.880
other side from pretty much underneath your arm area really

1076
04:51:48.240 --> 04:51:57.799
to your spine, and then continue in that all the

1077
04:51:57.840 --> 04:52:02.840
way down, including your lower your middle of your back.

1078
04:52:16.520 --> 04:52:21.840
I'm gonna go to your thighs, the backs of your thighs,

1079
04:52:24.360 --> 04:52:31.799
and the sides of your thighs, starting with your right leg.

1080
04:52:34.080 --> 04:52:43.880
Massage in the back and the sides of your thighs

1081
04:52:43.919 --> 04:52:50.360
gently and firmly. There's a lot of muscles there. It's

1082
04:52:50.400 --> 04:52:53.680
an area that can be very tense at times and

1083
04:52:53.840 --> 04:52:57.240
maybe needs a little bit more pressure than the rest

1084
04:52:57.279 --> 04:53:00.000
of the body. That's up to you.

1085
04:53:00.040 --> 04:53:05.080
Yeah, you can.

1086
04:53:05.040 --> 04:53:11.759
Gently stroke the back of your legs where you know,

1087
04:53:12.360 --> 04:53:18.479
opposite your knee joint or underneath your knee joint, very sensitive,

1088
04:53:18.720 --> 04:53:31.400
gentle area, and then working down to your calf muscles.

1089
04:53:34.279 --> 04:53:40.720
Massage in your calf muscles thoroughly and deeply, if you choose,

1090
04:53:44.119 --> 04:54:01.080
using both hands and fingers, digging deep to your ankles,

1091
04:54:03.319 --> 04:54:09.000
in the back of your back of your ankles, just

1092
04:54:09.240 --> 04:54:21.000
gently massage in that area, maybe lifting the leg and

1093
04:54:21.720 --> 04:54:44.880
stretching a little bit. Moving to the right foot, massage

1094
04:54:44.959 --> 04:54:54.159
in the bottom of your feet and the side of

1095
04:54:54.200 --> 04:55:05.520
your feet gently but firm enough so they don't tickle,

1096
04:55:11.000 --> 04:55:16.520
and just allow the pleasure that you get from having

1097
04:55:16.560 --> 04:55:25.959
your feet message to just overtake you as I continue

1098
04:55:26.040 --> 04:55:32.680
to message your feet, the bottoms of your feet, the sides,

1099
04:55:35.279 --> 04:55:41.080
your arches, your heel. You can put a lot of

1100
04:55:41.080 --> 04:55:47.000
pressure into your heel and it feels amazing, yet the

1101
04:55:47.159 --> 04:55:55.319
arches need to be a bit more gentle. Stretching your

1102
04:55:55.400 --> 04:56:01.880
toes gently the message in the bottoms of your toes

1103
04:56:02.560 --> 04:56:17.880
with my fingers, each one individually. Moving over to the

1104
04:56:18.040 --> 04:56:27.439
left leg to do exactly the same thing. Starting at

1105
04:56:27.479 --> 04:56:31.919
the top of the thighs, work in the back of

1106
04:56:31.959 --> 04:56:39.560
the thighs and the sides, massaging deeply and gently a

1107
04:56:39.720 --> 04:56:53.759
whole area, working all the way down, and this is

1108
04:56:53.799 --> 04:56:59.840
an area that maybe you could like to spend more

1109
04:56:59.840 --> 04:57:08.720
time relaxing and messaging. So perhaps if you wanted like

1110
04:57:08.799 --> 04:57:14.080
a bigger future recording where spend more time on one

1111
04:57:14.159 --> 04:57:26.080
particular area. As you move down to your calf muscles,

1112
04:57:32.000 --> 04:57:45.439
massage in your calf muscles firmly and gently, moving down

1113
04:57:47.720 --> 04:57:54.080
your raincord into your feet, Massage in the backs of

1114
04:57:54.200 --> 04:58:05.080
your feet, bottoms of your feet, stretching your toes, and

1115
04:58:05.279 --> 04:58:11.919
massage in each tone individually, and that feeling of pleasure

1116
04:58:13.279 --> 04:58:18.799
and release. The experience when you're having your feet massaged

1117
04:58:20.599 --> 04:58:40.080
feels really good. Now should turn over in your mind.

1118
04:58:40.919 --> 04:58:50.680
Laying on your back, I'm just going to start again

1119
04:58:53.959 --> 04:59:08.680
for your neck area in your shoulders, just to get

1120
04:59:08.720 --> 04:59:18.599
back in touch with that area. And as you move up,

1121
04:59:26.279 --> 04:59:31.119
I can clean my hands, make them more fresh, because

1122
04:59:31.159 --> 04:59:40.360
now I'm gonna message your face gently, starting off with

1123
04:59:40.439 --> 04:59:51.159
your forehead. Your eyes are closed and I can just

1124
04:59:51.680 --> 04:59:57.159
stretch your eyes a little bit, pushing up on your

1125
04:59:57.200 --> 05:00:15.840
eyebrows and just massaging around your scalp, massaging down your cheeks,

1126
05:00:17.200 --> 05:00:29.639
around your ears, into your chawl, gently the side of

1127
05:00:29.720 --> 05:00:51.720
your neck chin mm hmm, and just moving down shull

1128
05:00:51.840 --> 05:00:59.119
your neck down to your chest, starting by massage in

1129
05:00:59.200 --> 05:01:06.439
the very top of your chest where the collar bone is.

1130
05:01:08.680 --> 05:01:20.479
Give a side of the collarbone, and then just message

1131
05:01:20.639 --> 05:01:33.520
in the hole of the chest, moving the chest around.

1132
05:01:41.639 --> 05:01:46.400
Because it's quite a large area, you can move from

1133
05:01:46.479 --> 05:01:57.599
one side to the next, moving my hands underneath pretty

1134
05:01:57.639 --> 05:02:07.279
much where your arms are stretching up, stretching some of

1135
05:02:07.279 --> 05:02:15.319
the muscles of your back in the process, moving up

1136
05:02:16.439 --> 05:02:36.240
over your chest and they're moving down again, and then

1137
05:02:36.279 --> 05:02:42.200
allowing my hands to just massage gently and slide down

1138
05:02:43.479 --> 05:02:48.439
towards your stomach, starting in the middle of your chest,

1139
05:02:51.840 --> 05:02:58.599
and then gradually my hands moving apart and massage in

1140
05:02:58.639 --> 05:03:08.040
and sliding at the same time, moving down to just

1141
05:03:08.119 --> 05:03:23.639
below your rid cage, moving down the messaging up again,

1142
05:03:26.439 --> 05:03:34.319
giving your chest all the attention that it needs to

1143
05:03:34.520 --> 05:03:46.799
feel completely relaxed. Remembering that I'm also going to be

1144
05:03:46.840 --> 05:03:52.919
focusing on your sides as well, an area that really

1145
05:03:53.119 --> 05:04:00.759
doesn't get much attention but feels really good when it's massaged.

1146
05:04:05.639 --> 05:04:09.680
Just stroking my hands down the sides of your body,

1147
05:04:13.439 --> 05:04:16.880
just below your arms, all the way down to your hips.

1148
05:04:26.479 --> 05:04:32.400
Now move into your stomach area. I'm going to stand

1149
05:04:32.479 --> 05:04:35.200
one side of you like I did when I did

1150
05:04:35.200 --> 05:04:41.479
your lower back, I'm gonna do a similar process of

1151
05:04:41.720 --> 05:04:56.560
just stretching the muscles from your side, gently massaging from

1152
05:04:56.560 --> 05:05:04.240
one side to the next, move in a whole area

1153
05:05:05.279 --> 05:05:09.240
from below your ribs all the way down to below

1154
05:05:09.279 --> 05:05:18.880
your belly button, and then move around to the other

1155
05:05:19.000 --> 05:05:34.840
side of you and repeat that process of relaxing deeply, calmly.

1156
05:05:37.959 --> 05:05:45.159
You feel loose, You feel free. And it's something about

1157
05:05:45.200 --> 05:05:50.080
having your stomach message that's different from any other part

1158
05:05:53.599 --> 05:05:58.119
because we do have a tendency of holding a different

1159
05:05:58.240 --> 05:06:02.279
kind of stress in our stuffs that we may not

1160
05:06:02.400 --> 05:06:13.439
be aware of. As a now massage your stomach in

1161
05:06:13.520 --> 05:06:20.639
front of your stomach, they can circles around your belly

1162
05:06:20.639 --> 05:06:35.439
button and then going the other way around. There's a

1163
05:06:35.599 --> 05:06:42.479
gentleness and a freedom that comes from feeling how you're feeling.

1164
05:06:48.000 --> 05:06:52.799
As I now move down the tops of your thighs,

1165
05:06:54.400 --> 05:06:59.159
the muscles message in them, and I can do this

1166
05:07:00.080 --> 05:07:09.240
two legs at the same time, pressing down, massaging deeply

1167
05:07:10.439 --> 05:07:14.479
those muscles in your thighs at front of your thighs,

1168
05:07:19.840 --> 05:07:25.479
and moving down to your knees gently massaging your knees,

1169
05:07:30.599 --> 05:07:36.720
sliding down your shins, putting pressure on either side of

1170
05:07:36.759 --> 05:07:49.959
your shin gently, softly but firmly, moving down to your ankles,

1171
05:07:54.759 --> 05:08:04.599
stroking the tops of your feet, and then with each

1172
05:08:05.759 --> 05:08:11.200
foot in each hand, just gently messaging the whole of

1173
05:08:11.279 --> 05:08:20.080
the foot, the top, the bottom, your heel, your ankle,

1174
05:08:20.919 --> 05:08:32.720
your toes, messaging every part of your feet. Feels so

1175
05:08:32.959 --> 05:08:48.200
good to let go and enjoy the process. Enjoy feeling

1176
05:08:50.680 --> 05:09:04.119
so deeply relaxed. So much comfort and so many feelings

1177
05:09:05.560 --> 05:09:20.240
become just from touching your skin. And you can just

1178
05:09:21.400 --> 05:09:30.840
lie there for as long as you choose, enjoying the

1179
05:09:31.080 --> 05:09:49.400
feeling of deep comfort and being massaged by me. Enjoy

1180
05:09:53.000 --> 05:10:14.799
feeling deeply right. And all we're gonna do is blow

1181
05:10:14.840 --> 05:10:31.159
out some candles. In your mind, there are going to

1182
05:10:31.200 --> 05:10:41.880
be a hundred candles, and you're going to blow each

1183
05:10:41.959 --> 05:10:52.119
one out individually, one by one, starting at one hundred.

1184
05:10:53.119 --> 05:11:03.840
As I count down all the way down to one,

1185
05:11:05.000 --> 05:11:13.959
and each time I say a number, you can imagine

1186
05:11:13.959 --> 05:11:20.599
that candle in front of you. I'd like you to

1187
05:11:20.720 --> 05:11:40.040
actually physically gently blow that candle out, just h it's

1188
05:11:40.080 --> 05:11:49.200
not big blow, it's just a gentle, and that candle

1189
05:11:50.639 --> 05:11:59.959
will extinguish and then I'll say the next number it's

1190
05:12:00.279 --> 05:12:09.479
moved down, then you can just blow that one out

1191
05:12:10.159 --> 05:12:23.880
as well. And as we move down the numbers, you'll

1192
05:12:23.880 --> 05:12:32.759
find yourself feeling more and more relaxed. If you need

1193
05:12:34.319 --> 05:12:43.560
to sleep, you'll also find yourself becoming incredibly tired and sleepy.

1194
05:12:47.400 --> 05:12:54.919
In fact, you may struggle to blow out all one

1195
05:12:55.000 --> 05:13:11.919
hundred of these candles as you feel more and more

1196
05:13:12.240 --> 05:13:40.240
deeply relaxed, more and more deeply tired. And the further

1197
05:13:40.520 --> 05:13:50.200
you go down, the more your mind starts to drift.

1198
05:13:56.560 --> 05:14:03.080
You may find that you stop listening to me after

1199
05:14:03.159 --> 05:14:16.000
a while. And even though there may be background sounds

1200
05:14:16.080 --> 05:14:26.919
where you are, you'll be aware of those sounds at

1201
05:14:26.919 --> 05:14:43.159
the moment, be may start to just not even notice

1202
05:14:43.279 --> 05:15:04.319
them at all because they're unimportant. Where I am, I've

1203
05:15:04.319 --> 05:15:09.439
got the sounds of the birds, there's horrors, the pigeon

1204
05:15:11.319 --> 05:15:17.759
who likes to say hello sometimes, and there's the odd plane

1205
05:15:17.880 --> 05:15:28.400
that goes by, maybe traffic and trains in the distance,

1206
05:15:34.680 --> 05:15:46.599
But none of that scene is important. Whatsoever. More candles

1207
05:15:46.680 --> 05:15:59.799
you blow out, the less important anything is. More can

1208
05:16:00.080 --> 05:16:10.520
do you blow out? The further you seem to move

1209
05:16:11.119 --> 05:16:30.639
away from sounds and from general date, days, stuff seems

1210
05:16:30.720 --> 05:16:44.880
to just move away on its own. You feel more

1211
05:16:47.360 --> 05:17:08.040
calmer with every candle you blow out, guiding you to

1212
05:17:08.200 --> 05:17:21.319
the next number. Do you hear me say? And then

1213
05:17:21.400 --> 05:17:39.080
you blow that candle out to So easy, so simple.

1214
05:17:48.599 --> 05:18:03.439
We're gonna start by introducing the first candle. She's a hundred.

1215
05:18:07.799 --> 05:18:22.680
First candle, she's one hundred. When you blow that candle out,

1216
05:18:29.439 --> 05:18:42.200
you'll find immediately a slight change in how you feel,

1217
05:18:47.319 --> 05:18:55.599
as well as a real sense of positivity growing within you,

1218
05:19:01.639 --> 05:19:31.680
relaxation and sleepiness expanding. Starting with one hundred, blow out

1219
05:19:31.759 --> 05:20:34.040
by candle now ninety nine, candle ninety eight, can do

1220
05:20:37.599 --> 05:22:11.639
ninety seven, ten, ninety six and ninety five and ninety

1221
05:22:12.080 --> 05:23:45.000
four can't do ninety three and ninety two and two

1222
05:23:45.240 --> 05:25:05.759
ninety one, ten to ninety and eighty nine, hand eight

1223
05:25:07.840 --> 05:28:35.360
eight and eighty end eighty eight, five four, ten and

1224
05:28:48.919 --> 05:32:06.279
eighty two, N two one jenz seventy nine.

1225
05:32:00.040 --> 05:32:00.400
Mhmm.

1226
05:32:02.000 --> 05:32:55.959
Candle seventy eight, candle seventy seven, candle seventy six, candle

1227
05:32:59.560 --> 05:33:55.159
seven twenty five, candle seventy four, candle seventy three, candle.

1228
05:34:00.479 --> 05:34:15.880
D two.

1229
05:34:13.639 --> 05:35:34.799
Candle seventy one, candle seventy one, candle seventy and sixty nine,

1230
05:35:36.000 --> 05:36:23.919
candle sixty eight, candle sixty seven, candle sixty five, candle

1231
05:36:29.479 --> 05:37:32.560
sixty four, candle sixty four, candle sixty three, candle sixty

1232
05:37:44.880 --> 05:39:22.200
and sixty one, candle sixty fifty nine, handle fifty eight,

1233
05:39:33.000 --> 05:40:58.599
candle fifty seven, candle fifty six, candle fifty five, candle

1234
05:41:02.560 --> 05:42:50.959
fifty four, handle fifty three, candle fifty two, fifty two

1235
05:42:51.759 --> 05:44:28.360
ten to fifty two, candle fift one, candle candle four

1236
05:44:28.759 --> 05:46:23.319
to nine, handle forty eight, candle forty seven, candle forty six,

1237
05:46:51.319 --> 05:48:15.479
candle forty five, no haughty two candle Who do you want?

1238
05:48:48.479 --> 05:50:48.759
Handle forty ten, thirty nine, can't do thirty eight, can't

1239
05:50:48.840 --> 05:53:04.319
do thirty seven, Canto thirty five, two thirty four, hando

1240
05:53:05.919 --> 05:56:33.639
thirty three, handle thirty one, chandle thirty and twoinighteen nine ten,

1241
05:56:38.159 --> 05:58:57.759
twenty eights and twenty seven, came twenty six, can do

1242
05:59:02.799 --> 06:01:11.040
twenty five and four, en twenty three and twin deep

1243
06:01:11.599 --> 06:04:26.799
two and twenty and to wity yen and ninety ten

1244
06:04:26.959 --> 06:06:15.560
to seventeen, kezo sixtyen, chenz.

1245
06:06:20.040 --> 06:08:54.520
Four ten.

1246
06:07:42.119 --> 06:08:28.919
Tu wo.

1247
06:08:39.880 --> 06:12:17.840
And even y yeah shame do nine and eight h six,

1248
06:13:11.919 --> 06:13:59.599
can't you came do.

1249
06:14:03.200 --> 06:14:03.360
Oo?

1250
06:14:41.880 --> 06:15:57.119
And doy seven two.

1251
06:16:55.119 --> 06:16:55.400
Four.

1252
06:17:01.159 --> 06:17:08.360
Let go of all of those thoughts, worries, concerns about

1253
06:17:08.400 --> 06:17:14.959
the past, thoughts about the future, and even things you've

1254
06:17:15.000 --> 06:17:22.759
been thinking about today. Just let it all go because

1255
06:17:22.799 --> 06:17:30.439
none of it is useful in this moment. This is

1256
06:17:31.439 --> 06:17:50.880
your opportunity to just focus on feeling relaxed, allowing yourself

1257
06:17:51.040 --> 06:17:58.799
to get in touch with that natural sense of peace

1258
06:18:01.479 --> 06:18:07.119
that we all have within us. It's available for everyone.

1259
06:18:08.319 --> 06:18:13.200
It just sometimes takes a little bit of effort to

1260
06:18:13.360 --> 06:18:19.439
set up the right time and place in order for

1261
06:18:19.520 --> 06:18:26.479
you to just let go. Because when you do decide

1262
06:18:28.840 --> 06:18:34.159
to let go and relax, that's what your body starts

1263
06:18:34.279 --> 06:18:44.479
to do because you've chosen, You've chosen to just allow

1264
06:18:44.639 --> 06:18:50.479
your body to unwind and your mind starts to slow down.

1265
06:18:53.840 --> 06:18:58.240
And it's a nice feeling. It's a nice feeling at

1266
06:18:58.279 --> 06:19:04.200
the beginning, just to know that you have chosen to

1267
06:19:04.360 --> 06:19:13.400
decide to relax deeply, and because you've made that decision,

1268
06:19:15.200 --> 06:19:22.240
your body will just follow suit. Because sometimes all the

1269
06:19:22.400 --> 06:19:27.119
muscles in your body need is just permission from you

1270
06:19:28.200 --> 06:19:36.680
to relax. Because so often we're busy, we're going from

1271
06:19:36.759 --> 06:19:40.720
here to there, we're walking around and we're doing stuff,

1272
06:19:43.040 --> 06:19:49.400
and the body doesn't have any time or space to

1273
06:19:49.599 --> 06:19:56.560
really relax deeply, So it kind of waits for you

1274
06:19:56.880 --> 06:20:06.040
to lead the way, waits for your permission. And when

1275
06:20:06.080 --> 06:20:12.680
you do give your permission, when you give to say

1276
06:20:12.759 --> 06:20:19.159
so we need say okay, it's time for your body

1277
06:20:20.799 --> 06:20:29.759
to let go completely and relax totally, your body just follows.

1278
06:20:32.759 --> 06:20:38.200
It's like a breath of relief. Ah good, I can

1279
06:20:38.279 --> 06:20:45.279
now relax. That feeling at the end of a day,

1280
06:20:45.360 --> 06:20:49.080
of a very physical day that you may experience in

1281
06:20:49.200 --> 06:20:52.759
the past, but you get home and you just sit

1282
06:20:52.919 --> 06:20:56.840
down on a chair, maybe you kick your shoes off,

1283
06:20:56.919 --> 06:21:03.680
and feels so nice knowing that you don't have to

1284
06:21:03.759 --> 06:21:08.439
get up again for a little while at least if

1285
06:21:08.479 --> 06:21:11.119
you choose, you can just sit there for maybe an

1286
06:21:11.159 --> 06:21:24.439
hour to It feels blissful. And just by sitting down

1287
06:21:24.759 --> 06:21:29.400
like that, your body knows that it's time to relax.

1288
06:21:31.040 --> 06:21:36.880
Your body has been given permission from you. Because it's

1289
06:21:36.959 --> 06:21:47.159
a mindset. In your mind, you're prepared to let go

1290
06:21:47.319 --> 06:21:57.400
of everything and just completely allow all the stress of

1291
06:21:57.479 --> 06:22:09.400
your body to evaporate. Any tensions can just gradually vanish.

1292
06:22:15.919 --> 06:22:27.599
It's almost like magic, really, because that sense of relaxation

1293
06:22:27.959 --> 06:22:33.919
in your body, it's a very natural state. It's not

1294
06:22:34.119 --> 06:22:38.959
something unusual. It may feel unusual when you first start

1295
06:22:39.040 --> 06:22:43.520
to relax, if you if you haven't really spent a

1296
06:22:43.599 --> 06:22:47.840
lot of time focusing and giving yourself this space to

1297
06:22:48.000 --> 06:22:53.319
let go completely and relax, they seem more most alien,

1298
06:22:55.159 --> 06:23:01.080
but it isn't. It's actually the most natural.

1299
06:23:00.799 --> 06:23:01.880
Thing in the world.

1300
06:23:03.159 --> 06:23:12.680
To let go completely, to relax totally, the most natural

1301
06:23:12.959 --> 06:23:25.040
thing in the world to allow yourself to feel really

1302
06:23:25.360 --> 06:23:26.799
calm in your mind.

1303
06:23:29.400 --> 06:23:29.880
And it is.

1304
06:23:30.119 --> 06:23:37.799
Almost like a literal unwinding. It's like you press a

1305
06:23:37.919 --> 06:23:46.639
button and all the tension just releases, and it's like

1306
06:23:46.759 --> 06:23:50.720
a wheel, like a cog, like the inside of a clock,

1307
06:23:50.919 --> 06:23:54.799
just unwinding. And it's almost like you could see the

1308
06:23:55.799 --> 06:24:01.119
little wind up knob that it's used just the opposite

1309
06:24:01.159 --> 06:24:07.159
way that you choose to wind it up, and the

1310
06:24:07.400 --> 06:24:17.959
energy that prometic stress for energy gradually winding down, losing

1311
06:24:18.119 --> 06:24:25.880
its power, losing its strength as a sense of relaxation

1312
06:24:26.279 --> 06:24:37.040
becomes stronger and deeper, and you may find a the

1313
06:24:37.240 --> 06:24:44.240
more relaxed you feel, that your mind starts to wonder.

1314
06:24:47.360 --> 06:24:53.240
Maybe seemed to stop listening to me for a while,

1315
06:24:54.880 --> 06:25:00.240
your mind goes somewhere else, and then you realize you're

1316
06:25:00.279 --> 06:25:05.479
listening to me again, and that was just your mind

1317
06:25:05.639 --> 06:25:15.119
to drift in to sleep, which is quite natural, because

1318
06:25:15.200 --> 06:25:22.720
sometimes when we're stressed and tense, we're not I mean,

1319
06:25:22.759 --> 06:25:27.240
I actually be aware of what we need, what we

1320
06:25:27.400 --> 06:25:36.040
physically are emotionally need in this moment. But when you

1321
06:25:36.759 --> 06:25:43.919
allow your body and mind to relax completely and you

1322
06:25:44.080 --> 06:25:53.240
let go of all thoughts, concerns, worries, ideas, all letting

1323
06:25:53.279 --> 06:26:02.279
them go, allow them to drop onto the floor, when

1324
06:26:02.360 --> 06:26:08.360
you start to get in touch with the feelings of

1325
06:26:10.240 --> 06:26:20.000
such relaxation, and this feels so nice, to be in

1326
06:26:20.240 --> 06:26:27.000
touch with the calmness of the different body parts as

1327
06:26:27.119 --> 06:26:42.799
they become looser and looser. Even your breathing seems easier

1328
06:26:43.479 --> 06:26:52.880
and more natural, effortless, as a cool auders through your

1329
06:26:53.040 --> 06:27:03.360
mouth or nose into your lungs, breathing in comfort and relaxation,

1330
06:27:06.000 --> 06:27:12.560
and then just breathing out any excess remain intentional stress

1331
06:27:14.400 --> 06:27:22.840
from every part of your body and mind. And as

1332
06:27:22.880 --> 06:27:28.520
you start to focus on your mind, maybe you notice

1333
06:27:28.759 --> 06:27:37.040
that things come to a standstill or maybe just much

1334
06:27:37.520 --> 06:27:45.639
much lower than before because your mind is not really

1335
06:27:46.959 --> 06:27:56.319
needed when listening to my voice, which allows your mind

1336
06:27:56.520 --> 06:28:04.840
to relax just as deeply is your body. And that's

1337
06:28:04.959 --> 06:28:18.200
synchronicity between the relaxation of your body relaxation of your mind.

1338
06:28:20.560 --> 06:28:30.479
Let you know that feeling completely calm, loose, and relaxed

1339
06:28:32.959 --> 06:28:48.799
really is a great healing experience fear and has so

1340
06:28:49.240 --> 06:28:57.200
many positive benefits for your body, mind, and your life.

1341
06:29:00.080 --> 06:29:08.599
Be able to let go everything and to relax completely.

1342
06:29:10.520 --> 06:29:18.639
You know, all parts of your body and mind. Even

1343
06:29:18.759 --> 06:29:26.799
your bones has a rexed or your muscles are raxed.

1344
06:29:33.720 --> 06:29:47.959
Even the skin that covers your body is relaxed. Every hair.

1345
06:29:51.000 --> 06:29:51.599
That you have.

1346
06:29:53.360 --> 06:30:11.479
Is also deeply relaxed. And your brain restarts the feel

1347
06:30:11.880 --> 06:30:25.119
the benefit but this healing relaxation, and as you focus

1348
06:30:27.119 --> 06:30:31.159
on the inside of your scalp where your brain is,

1349
06:30:33.000 --> 06:30:40.840
you can start to realize and notice the benefits of

1350
06:30:40.959 --> 06:30:52.360
your brain relaxing deeply. And then as your brain continues

1351
06:30:52.560 --> 06:31:02.439
to react, sends those messages to the rest of your

1352
06:31:02.560 --> 06:31:17.479
body and your mind to re relax even more deeply,

1353
06:31:19.959 --> 06:31:38.319
relaxiny more completely, letting go of any remaining thoughts or

1354
06:31:38.479 --> 06:31:47.759
consers allowed them just to drop onto the floor because

1355
06:31:48.000 --> 06:31:56.479
they're no longer necessary in this moment, in this moment

1356
06:31:56.759 --> 06:32:10.880
of deep react sation and calmness, filling your brain with

1357
06:32:11.319 --> 06:32:34.000
deep concentrated heathing, calming, relaxing every part of your brain,

1358
06:32:38.479 --> 06:32:58.439
feeling so loose and comfortable, so relaxed and peaceful. Your

1359
06:32:58.599 --> 06:33:10.360
brain feels so light, that's so healthy in that sense

1360
06:33:10.479 --> 06:33:24.360
of deep deep comfort really does allow you to enjoy

1361
06:33:26.520 --> 06:33:36.159
those ever increase in sensations of comfort that are spreading

1362
06:33:37.639 --> 06:33:49.439
throughout your body, relaxing each and every muscle of your body,

1363
06:33:51.880 --> 06:34:11.880
e deeper and deeper, much more deeper than before, much

1364
06:34:13.000 --> 06:34:27.200
more comfort spreading true your body, in your mind, be

1365
06:34:28.959 --> 06:34:46.159
so peaceful and calm, so very very peaceful in avery

1366
06:34:46.639 --> 06:35:01.040
part of your body, letting go mm hmm a everything everything,

1367
06:35:04.720 --> 06:35:27.040
so peaceful, time, so relax very second the passes you feel.

1368
06:35:29.080 --> 06:35:54.560
Dper dper relax dper and deeper relax come so calm,

1369
06:35:58.639 --> 06:36:06.200
peace fall, so very peace.

1370
06:36:09.000 --> 06:36:18.279
From your head down to your ties, Such peace and

1371
06:36:18.639 --> 06:36:31.159
comfort throwing all all the time, Such peace and comfort

1372
06:36:34.159 --> 06:36:48.200
spreading through your body and mind deeper deeper, such comfort

1373
06:36:50.840 --> 06:37:04.279
spreading and sinking deeper into airy muscle your body, so

1374
06:37:04.560 --> 06:37:23.599
that you feel amazing, so relaxed, so piece so sol

1375
06:37:28.000 --> 06:37:43.439
and peace, so letting go. Every I'm gonna do a

1376
06:37:43.639 --> 06:37:51.360
body scan, focusing on firstly how you feel in your body,

1377
06:37:52.479 --> 06:37:58.119
Not trying to change how you feel, not trying to relax,

1378
06:37:59.400 --> 06:38:03.720
not trying to to move away from any discomfort or

1379
06:38:03.919 --> 06:38:11.599
stress or tension. Just accepting, observing and accepting how you

1380
06:38:11.759 --> 06:38:17.360
feel in the different parts of your body, Just allowing

1381
06:38:17.439 --> 06:38:26.520
yourself to be exactly as you are, to notice, to

1382
06:38:26.639 --> 06:38:35.479
get in touch with how you actually feel in this moment.

1383
06:38:38.959 --> 06:38:45.479
I'm going to start off by focusing on your hands.

1384
06:38:50.080 --> 06:38:57.799
Just be aware of your hands. I'd like you to

1385
06:38:58.000 --> 06:39:02.919
move your hands around, just maybe move your fingers a

1386
06:39:03.000 --> 06:39:09.360
little bit. I've been and closing your hands very gently,

1387
06:39:11.040 --> 06:39:16.680
just so that you can get in touch with how

1388
06:39:16.840 --> 06:39:31.000
your hands and your fingers fell, very very slow movements.

1389
06:39:39.400 --> 06:39:47.159
Focusing now on your feet, and if you can just

1390
06:39:47.319 --> 06:39:52.439
do kind of an equivalent with your feet is you've

1391
06:39:52.639 --> 06:39:58.840
just done with your hands, maybe turn in your ankles,

1392
06:40:00.840 --> 06:40:09.200
moving your feet around, moving your toes gently but only

1393
06:40:10.400 --> 06:40:22.240
very gently and very slowly, noticing how your feet feel

1394
06:40:24.279 --> 06:40:37.400
in this moment. Focusing now and your eyes, and I'd

1395
06:40:37.560 --> 06:40:44.439
like you to just focus on your eyelids. Maybe you

1396
06:40:44.560 --> 06:40:47.639
can open and close your eyes a couple of times

1397
06:40:49.040 --> 06:40:52.959
to really get in touch with how you feel. When

1398
06:40:53.000 --> 06:41:01.080
you do close your eyes, the muscle changes in your

1399
06:41:01.159 --> 06:41:07.799
eyes when you do close them, maybe raising your eyebrows,

1400
06:41:09.520 --> 06:41:17.360
it stretches the tops of your eyes, perhaps squinting your eyes,

1401
06:41:21.119 --> 06:41:26.439
scrunching up your eyes, just so you can hear again

1402
06:41:26.720 --> 06:41:49.720
touch with all aspects of how your eyes feel. Right now, now,

1403
06:41:49.959 --> 06:41:55.560
focus in on your thighs, and you know it just

1404
06:41:55.599 --> 06:42:03.959
starts you to gently tense your thighs, just very very gently,

1405
06:42:06.319 --> 06:42:16.959
just enough so you can become more attuned to the

1406
06:42:18.240 --> 06:42:26.720
physical sensation of your upper legs, the front of your thighs,

1407
06:42:27.000 --> 06:42:38.040
in the backs of your thigh, noticing and observing how

1408
06:42:40.360 --> 06:42:55.439
your thighs fear. Right now, moving your focus to the

1409
06:42:55.560 --> 06:43:02.080
back of your neck, just noticing the back of your

1410
06:43:02.200 --> 06:43:08.560
neck the muscles, and of course they lead to the

1411
06:43:08.840 --> 06:43:13.240
side of your neck. They also lead to the top

1412
06:43:13.319 --> 06:43:19.639
of your back, which leads to your shoulders. So as

1413
06:43:19.680 --> 06:43:25.520
your focus on the back of your neck, maybe you

1414
06:43:25.680 --> 06:43:32.319
can move your head gently upwards as if you're looking up,

1415
06:43:34.319 --> 06:43:39.919
Maybe moving your head down as if you were looking down.

1416
06:43:43.040 --> 06:43:47.919
Perhaps moving your head side to side, right to left,

1417
06:43:49.880 --> 06:44:01.119
bony very slowly and very gently. I'm not trying to

1418
06:44:01.520 --> 06:44:12.400
force anything. It has to be very very gentle, just

1419
06:44:13.040 --> 06:44:23.840
so you can be more in touch with the feelings,

1420
06:44:25.639 --> 06:44:34.000
with the sensations, the physical sensations of how the back

1421
06:44:34.119 --> 06:44:50.240
of your neck feels. Right now, as we now focus

1422
06:44:53.040 --> 06:44:58.279
on the tops of your arms, the parts where your

1423
06:44:58.439 --> 06:45:02.720
biceps and you try steps are between your elbow and

1424
06:45:02.840 --> 06:45:11.439
your shoulders. To focus on those parts, the tops of

1425
06:45:11.520 --> 06:45:18.880
your arms, you may like to just tense them, but

1426
06:45:19.599 --> 06:45:30.200
very very gently and slowly. See you know, straining or

1427
06:45:31.040 --> 06:45:38.000
put in any pressure whatsoever on your arms.

1428
06:45:40.680 --> 06:45:43.080
It's just so that you can.

1429
06:45:45.599 --> 06:45:52.799
Gain more of a sense of how your upper arms

1430
06:45:54.360 --> 06:46:06.279
are feeling in this moment, and just noticing as you gently,

1431
06:46:08.439 --> 06:46:18.040
very gently and slowly tighten the muscles and then let go.

1432
06:46:22.319 --> 06:46:30.720
Notice how the tops of your arms feel right now.

1433
06:46:38.919 --> 06:46:49.680
As a now focus on your stomach, the area the

1434
06:46:49.799 --> 06:46:56.040
lower abdomen area below your belly button. Move it all

1435
06:46:56.080 --> 06:47:02.680
the way down to your hips, just a part of

1436
06:47:02.759 --> 06:47:15.959
your grind. Maybe you're able to tense these muscles in

1437
06:47:16.119 --> 06:47:31.919
the area very very gently and slowly, if that's a

1438
06:47:32.040 --> 06:47:37.200
difficult thing to do, and maybe you can just move

1439
06:47:38.799 --> 06:47:46.680
your body pushing your stomach up, maybe moving a little

1440
06:47:46.720 --> 06:47:52.799
bit to the side using your hips, just so you

1441
06:47:53.360 --> 06:48:01.279
can get more in tune with how you or lower

1442
06:48:01.799 --> 06:48:21.439
aptomen area is feeling in this moment. Just noticing the

1443
06:48:21.680 --> 06:48:44.080
physical sensations or your lower abdomen as you move your

1444
06:48:44.119 --> 06:48:57.919
attention to your mouth, notice in your lips and inside

1445
06:48:58.080 --> 06:49:15.959
your mouth, the tea, your guns, your tongue. Just noticing

1446
06:49:17.680 --> 06:49:24.000
how your tongue in your mouth feels, and it may

1447
06:49:24.279 --> 06:49:32.959
help by moving your tongue around your mouth, moving it

1448
06:49:33.479 --> 06:49:40.919
to your left, maybe pressing it gently against the side

1449
06:49:41.080 --> 06:49:47.319
of your mouth, and then to the right, gently to

1450
06:49:47.479 --> 06:49:54.119
the side of your mouth, perhaps pressing up against the

1451
06:49:55.439 --> 06:50:03.119
top of your mouth, and then down gently against the bottom.

1452
06:50:02.759 --> 06:50:03.319
Of your mouth.

1453
06:50:06.040 --> 06:50:22.240
Aways very slowly, in a very very gentle so that

1454
06:50:22.479 --> 06:50:37.919
you can be aware of how you feel in your

1455
06:50:38.040 --> 06:50:59.279
mouth area. Now I'm going to focus on your wrists.

1456
06:51:09.959 --> 06:51:16.479
I'm going to ask you to maybe just routine your

1457
06:51:16.560 --> 06:51:24.799
wrists by moving your hands in a circular motion very

1458
06:51:26.400 --> 06:51:32.799
gently and slowly, just.

1459
06:51:34.520 --> 06:51:35.880
So you can.

1460
06:51:41.599 --> 06:52:00.639
Feel the sensations that you are currently experiencing in you wrists.

1461
06:52:04.720 --> 06:52:14.759
Perhaps move in your hands up and down again, very

1462
06:52:17.319 --> 06:52:40.520
very gently and slowly, very gentzl and slow.

1463
06:52:53.560 --> 06:52:54.560
As you now.

1464
06:52:57.040 --> 06:53:11.560
Start to serve your lower back. The bad part is

1465
06:53:13.240 --> 06:53:29.439
just above your hips where your coxis are a whole

1466
06:53:29.720 --> 06:53:36.279
area which also really does include the side of your

1467
06:53:36.360 --> 06:53:47.240
body because those muscles are very much connected. As those

1468
06:53:47.439 --> 06:53:54.360
muscles also move into your hip area connecting to your

1469
06:53:54.479 --> 06:54:11.080
buttocks the sides of your hip, and if you're physically

1470
06:54:12.599 --> 06:54:21.439
able to do so, maybe you can very gently just

1471
06:54:22.080 --> 06:54:39.319
movebody ever so slightly, very slowly some side, decide just

1472
06:54:39.680 --> 06:54:56.119
enough to gauge how you feel in your lower back.

1473
06:55:03.680 --> 06:55:13.639
Perhaps it could even move your hips gently up and

1474
06:55:13.880 --> 06:55:20.799
down gently slowly.

1475
06:55:23.439 --> 06:55:24.319
In order to.

1476
06:55:28.919 --> 06:55:37.319
Be in touch with the physical sensations.

1477
06:55:37.639 --> 06:55:57.479
Of your lower back. As we now move.

1478
06:56:02.000 --> 06:56:13.040
Your attention to your jaw, that area from your chin

1479
06:56:14.279 --> 06:56:21.799
all the way up to near where your ears are. Oh,

1480
06:56:22.639 --> 06:56:37.880
your jaw, you can just if it's okay to do so,

1481
06:56:39.840 --> 06:56:50.319
gently open your mouth, not wide, may stretching, just very

1482
06:56:51.080 --> 06:57:03.680
gently and slowly opening your mouth in closing your mouth

1483
06:57:06.040 --> 06:57:24.959
very gently and slowly, so you can be in touch

1484
06:57:31.720 --> 06:58:05.520
with how your jure feels. Now, I just sit now

1485
06:58:08.439 --> 06:58:21.319
your chest area, and you don't need to do anything

1486
06:58:23.279 --> 06:58:30.119
to move your chest because it moves every time you breathe,

1487
06:58:35.240 --> 06:58:48.200
and it moves very gently and slowly automatically re e

1488
06:58:48.959 --> 06:59:02.759
bread you tache as you focus on mhm, how your

1489
06:59:03.680 --> 06:59:48.599
chest yaels. When you pray, move in your focus to

1490
06:59:49.319 --> 07:00:07.279
forms your elbows. Maybe you're able to very gently and

1491
07:00:08.040 --> 07:00:19.159
slowly tense the muscles in your forearms, and when you

1492
07:00:19.319 --> 07:00:35.759
do that, you can feel your elbows as well, very

1493
07:00:36.400 --> 07:01:02.880
gently and slowly, gently and softly. I'm sad.

1494
07:01:07.080 --> 07:01:09.319
Your forearms.

1495
07:01:11.680 --> 07:01:41.400
And doll boys. Now focus the rest of your back,

1496
07:01:45.520 --> 07:01:55.000
your upper back in the middle, the middle of your

1497
07:01:55.159 --> 07:02:17.599
back again, this part of your body. News. Also every

1498
07:02:18.080 --> 07:02:34.040
time you pray, you may not notice that usually makes

1499
07:02:34.200 --> 07:02:40.880
you observe your upper back in the middle of your back.

1500
07:02:44.599 --> 07:03:42.200
You can really feel that gentle and moving your focus.

1501
07:03:43.680 --> 07:03:44.360
Into your.

1502
07:03:45.880 --> 07:03:58.720
Area, the buttex, the grain, there's muscles and those bones

1503
07:04:01.319 --> 07:04:35.759
in your midsection. Just noticing how your hips.

1504
07:04:37.880 --> 07:04:38.200
Feel.

1505
07:04:41.400 --> 07:04:59.200
Right now, you can very very gently move your hips

1506
07:05:04.159 --> 07:05:35.720
maybe side to side, hairy gently and say harry gently,

1507
07:05:42.840 --> 07:06:13.439
softly and slowly. Everything starts to slow down, including the

1508
07:06:14.040 --> 07:06:22.759
thoughts in your mind and your mind itself just starts

1509
07:06:23.159 --> 07:06:28.560
to gradually. It doesn't have to be instant, but just

1510
07:06:29.439 --> 07:06:38.680
gradually starting to It's almost like time is story hin.

1511
07:06:42.560 --> 07:06:48.560
It's a slower pace to maybe what you're used to

1512
07:06:50.880 --> 07:06:58.840
in your day to day life. It's a slower movement

1513
07:07:01.959 --> 07:07:24.520
of energy, very small movements which make up the larger movements,

1514
07:07:26.159 --> 07:07:32.599
which is always the case. Now, when you move your hand,

1515
07:07:34.200 --> 07:07:37.000
it might seem like it's one movement, but it's lots

1516
07:07:37.080 --> 07:07:44.959
of minute different muscles moving in accordance with each other.

1517
07:07:50.279 --> 07:08:02.639
What happens in this space that we're sharing is we

1518
07:08:02.880 --> 07:08:23.759
move from that big movement into those smaller movements. Starting

1519
07:08:23.919 --> 07:08:34.720
to focus on how your body feels, not just as

1520
07:08:34.759 --> 07:08:39.080
a whole, not just oh, i'm feel in this way.

1521
07:08:39.159 --> 07:08:45.279
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1522
07:08:46.560 --> 07:08:53.159
I'm feeling this way, I'm feeling that way. Starting to

1523
07:08:53.400 --> 07:09:04.639
notice that your body begins to sent to you small

1524
07:09:05.759 --> 07:09:22.119
feelings around your body, small physical sensations in your legs,

1525
07:09:24.880 --> 07:09:38.080
whether pleasurable or not. Maybe resisting the temptation to label

1526
07:09:38.159 --> 07:09:47.720
them or to judge them those feelings, just thinking them,

1527
07:09:48.599 --> 07:10:01.560
thinking about them is just being neutral, just feelings, not

1528
07:10:01.799 --> 07:10:12.880
being particularly concerned, but just noticing what your body is

1529
07:10:13.040 --> 07:10:26.720
telling you, the feelings in your arms, instead of feeling

1530
07:10:26.880 --> 07:10:35.560
the whole of the arm. Maybe notice those individual feelings,

1531
07:10:37.040 --> 07:10:48.479
all those different muscles and the skin, the hairs of

1532
07:10:48.599 --> 07:10:54.360
your arms, all the internal parts of your arms, the veins,

1533
07:11:04.520 --> 07:11:13.639
the bones, just being aware of maybe your elbow on

1534
07:11:13.759 --> 07:11:22.119
your right arm has a certain feeling. Maybe you're left

1535
07:11:22.240 --> 07:11:34.560
wrist also has its own individual physical sensation.

1536
07:11:47.040 --> 07:11:53.720
What about your forearm on your right arm, your right forearm,

1537
07:12:01.080 --> 07:12:04.040
there may not be any particular.

1538
07:12:05.319 --> 07:12:13.759
Feeling that you could even give a name to, may

1539
07:12:13.880 --> 07:12:18.000
not feel like anything other than just a feeling.

1540
07:12:18.919 --> 07:12:20.000
You know, it's there.

1541
07:12:26.279 --> 07:12:32.000
The feelings in your shoulders, perhaps your shoulders when you

1542
07:12:32.119 --> 07:12:35.840
think about them, kind of almost like they're the same,

1543
07:12:37.000 --> 07:12:42.840
you know, the same feeling, almost like both of your

1544
07:12:42.880 --> 07:12:56.040
shoulders are just one thing. Of course they're not. And

1545
07:12:56.159 --> 07:13:01.439
when you focus on your left shoulder and then on

1546
07:13:01.560 --> 07:13:08.639
your right shoulder, maybe find that you move the muscles

1547
07:13:08.639 --> 07:13:20.279
a little bit, maybe tense the muscles gently, noticing the

1548
07:13:20.400 --> 07:13:51.680
difference in each shoulder. Your lower back, the left side

1549
07:13:51.799 --> 07:13:55.360
of your lower back and the right side of your

1550
07:13:55.439 --> 07:14:07.599
lower back, of course that connection to your buttocks and

1551
07:14:07.759 --> 07:14:19.680
to your hips, and also moving up into the middle

1552
07:14:19.720 --> 07:14:33.639
of your back. And sometimes like right now, actually when

1553
07:14:33.680 --> 07:14:37.919
I focus on their part when I focused on my buttocks,

1554
07:14:39.840 --> 07:14:43.560
and then I focused on the middle of my back,

1555
07:14:43.919 --> 07:14:46.680
I almost felt like the muscles in my lower back

1556
07:14:46.759 --> 07:14:56.599
were being stretched very gently, just stretched a little bit.

1557
07:14:58.560 --> 07:15:04.680
Even though I wasn't doing it anything to try to

1558
07:15:04.880 --> 07:15:11.000
stretch your lower back, it just seemed to happen. The

1559
07:15:11.200 --> 07:15:28.560
feeling of very gently stretching your lower back comes along.

1560
07:15:32.279 --> 07:15:55.599
I have feeling in your chest, just noticing what sensations

1561
07:15:57.200 --> 07:16:14.880
you are experiencing in your chest right now. And there's

1562
07:16:14.919 --> 07:16:19.119
so much of the chest. Obviously, there's the collar bone

1563
07:16:19.240 --> 07:16:26.040
leading to the chest. You've got the chest bone, You've

1564
07:16:26.080 --> 07:16:34.400
got the muscles in your chest. Of course, if you're female,

1565
07:16:35.080 --> 07:16:42.240
there's possibly the breasts. If you're male, you've got the

1566
07:16:45.119 --> 07:16:50.639
different well why not that different these days, But there

1567
07:16:50.720 --> 07:16:55.880
may be more muscles at the top of the chest,

1568
07:16:59.279 --> 07:17:03.560
but at the side underneath it's pretty much the same.

1569
07:17:04.360 --> 07:17:07.400
Whether you're a man or a woman. There's muscles there,

1570
07:17:08.759 --> 07:17:13.880
muscles that stretch out to your back as well as

1571
07:17:13.959 --> 07:17:22.360
breast tissue. It stretches and moves into your back. To

1572
07:17:22.560 --> 07:17:41.919
just being aware of your chest, being with whatever feeling

1573
07:17:42.080 --> 07:18:01.919
there is in your chest. When I noticed that, I

1574
07:18:02.040 --> 07:18:10.000
focus on my chest I feel it in my back

1575
07:18:10.200 --> 07:18:13.959
and my upper back. I mean, I guess the obvious

1576
07:18:14.119 --> 07:18:21.720
reason would be because you know, I grieve in in

1577
07:18:24.479 --> 07:18:27.639
and it stretches my chest and my back at the

1578
07:18:27.680 --> 07:18:48.400
same time. It feels it feels okay, it doesn't feel

1579
07:18:51.400 --> 07:18:57.680
a little bit of pain in my right chest, A

1580
07:18:57.720 --> 07:19:00.880
little bit not pain, but a little disc that maybe

1581
07:19:02.639 --> 07:19:10.759
stiffness possibly, I don't know. I noticed my shoulders are

1582
07:19:10.799 --> 07:19:19.759
also wanting to flex for some reason. I think that's

1583
07:19:19.799 --> 07:19:28.159
probably part of my upper back, that connection between my

1584
07:19:28.279 --> 07:19:32.360
shoulders and my upper back, because I can move my

1585
07:19:32.439 --> 07:19:39.720
shoulders and stretch the muscles in my back, moving the

1586
07:19:39.799 --> 07:19:46.319
shoulders backwards or up, which then moves I think it's

1587
07:19:46.400 --> 07:20:02.080
the scapulous in your back. It feels quite nice. Actually,

1588
07:20:07.439 --> 07:20:10.599
a good thing about this is you can, if you

1589
07:20:10.759 --> 07:20:24.680
want to, you can just flex or stimulate the various

1590
07:20:24.880 --> 07:20:32.400
muscles in your body gently in order to get more

1591
07:20:32.400 --> 07:20:42.720
of the sense of how they feel. And when you're relaxing.

1592
07:20:47.560 --> 07:20:51.560
When you do tense and muscle and you let it

1593
07:20:51.720 --> 07:20:59.080
go and you let it relax, it relaxes way more

1594
07:21:00.759 --> 07:21:10.759
then it would normally that you have to feel that

1595
07:21:10.880 --> 07:21:14.720
you're able to do that. There's no point doing it.

1596
07:21:14.919 --> 07:21:20.759
If there's an issue with the per part of your body,

1597
07:21:24.200 --> 07:21:30.799
you need to be gentle with yourself at all times

1598
07:21:33.400 --> 07:21:44.959
when relaxing deeply. It's important to be kind to yourself.

1599
07:21:52.520 --> 07:22:00.959
As you notice your mind, how much as your mind

1600
07:22:01.319 --> 07:22:28.520
slowed down since we started this recording, how came and

1601
07:22:28.799 --> 07:22:40.119
peaceful is your mind right now? We have nothing to

1602
07:22:40.240 --> 07:22:50.119
think about and just my voice to listen to, because

1603
07:22:50.240 --> 07:23:01.159
you know, the intention behind this recording is relaxation. At

1604
07:23:01.200 --> 07:23:07.639
the very least, for you to feel more relaxed at

1605
07:23:07.680 --> 07:23:11.040
the end of the recording than you did at the beginning,

1606
07:23:16.200 --> 07:23:28.000
at the very least, your mind to slow down because

1607
07:23:28.080 --> 07:23:42.400
your body continues to relax, because that's what you want

1608
07:23:44.119 --> 07:24:03.159
to happen. That's what you expect to happen, a relaxation

1609
07:24:06.479 --> 07:24:21.959
to fill your body, maybe calm in your mind to

1610
07:24:22.119 --> 07:24:29.439
the point of boredom. When you start maybe to.

1611
07:24:35.040 --> 07:25:12.360
Drift away, it's almost as if you're.

1612
07:25:15.360 --> 07:25:23.520
Moving further away from a body in your mind, just

1613
07:25:23.880 --> 07:25:35.680
leaving that there, kind of liking it an escape pod

1614
07:25:36.439 --> 07:25:40.639
and the spaceship a movie, a space movie, you know,

1615
07:25:40.840 --> 07:25:45.119
and against that little part in it since the mon

1616
07:25:47.119 --> 07:26:16.560
far away from the spaceship save three continue to relax

1617
07:26:36.759 --> 07:26:57.639
drefting so slow.

1618
07:27:10.439 --> 07:27:11.319
And be so.

1619
07:27:27.599 --> 07:28:14.159
So, hope so, and focusing on the feeling. But those

1620
07:28:15.639 --> 07:28:26.759
individual parts of your body that are relaxing one by one,

1621
07:28:34.439 --> 07:28:46.799
you may find that every now and then you realize

1622
07:28:46.959 --> 07:28:57.799
that you aren't listening to my voice because your mind

1623
07:28:58.360 --> 07:29:13.119
started to imagine something different, maybe started to almost move

1624
07:29:13.319 --> 07:29:22.400
into some kind of a dreamy state. And then you

1625
07:29:22.560 --> 07:29:29.360
become aware of my voice again. And even though you

1626
07:29:30.360 --> 07:29:36.520
may want to focus on my voice, you may also

1627
07:29:37.279 --> 07:29:51.080
wish to allow your mind to just drift naturally into

1628
07:29:51.200 --> 07:30:12.639
that space of comfort and safety. As you feel more

1629
07:30:13.279 --> 07:30:26.520
comfort spreading through your body like a warm blanket covering

1630
07:30:26.680 --> 07:30:40.680
you gently, keeping your body at just the perfect temperature,

1631
07:30:51.080 --> 07:31:01.479
And even if you can hear background sounds, they just

1632
07:31:02.880 --> 07:31:19.799
don't seem to matter anymore. There's that sensor peace spreads

1633
07:31:20.400 --> 07:31:34.080
through your mind like a gentle breeze, yet strong enough

1634
07:31:34.319 --> 07:31:50.599
to blow away all negativity, strong enough to remove from

1635
07:31:50.680 --> 07:32:00.439
your mind any anxiety or stress that was there before,

1636
07:32:08.759 --> 07:32:17.639
and blow away any other thoughts or feelings that just

1637
07:32:19.479 --> 07:32:43.880
don't fit with the sense relaxation that is feeling your

1638
07:32:43.959 --> 07:33:06.799
body end your mind unless you focus on your mind

1639
07:33:09.000 --> 07:33:14.279
and count down from ten down to one, and with

1640
07:33:14.680 --> 07:33:40.599
each number you hear, your mind will become slightly more relaxed,

1641
07:33:43.319 --> 07:33:51.680
just just slightly so from ten down to nine, just

1642
07:33:51.840 --> 07:34:01.479
a slight movement. Nine down to eight, just another small

1643
07:34:05.959 --> 07:34:18.599
change in how you feel. Eight down to seven. That

1644
07:34:19.000 --> 07:34:24.880
feelings is a gap, almost like a gap that starts

1645
07:34:25.200 --> 07:34:33.680
to get the wider, the gap between those feelings that

1646
07:34:34.200 --> 07:34:41.119
you used to have in your mind compared to the

1647
07:34:41.279 --> 07:34:48.799
feelings you have there growing now, feelings of comfort and

1648
07:34:49.080 --> 07:35:00.720
security and confidence, and the gap becomes wider. Eight down

1649
07:35:00.840 --> 07:35:08.319
to seven, seven down to six. When you get to five,

1650
07:35:10.680 --> 07:35:19.919
the mind will start to have a certain physical sensation,

1651
07:35:24.360 --> 07:35:30.040
most like there's a magnet outside of your head sucking

1652
07:35:30.959 --> 07:35:36.799
the tension and the stress and any remaining feelings that

1653
07:35:36.880 --> 07:35:47.959
you don't want, sucking them out through your skull. And

1654
07:35:48.119 --> 07:35:54.520
in down to four you can start to really experience

1655
07:35:54.720 --> 07:36:06.680
that sense of not just empting them, but space, a

1656
07:36:06.840 --> 07:36:15.560
place full of fresh air, place where you can stretch.

1657
07:36:19.080 --> 07:36:21.720
It's almost as if as you go down to four

1658
07:36:22.520 --> 07:36:31.360
and three, your mind is expanding with this sense of

1659
07:36:32.040 --> 07:36:44.319
peace and tranquility growing it moves down to when you

1660
07:36:44.400 --> 07:36:53.840
get to one, your mind just feels exactly how you

1661
07:36:54.200 --> 07:37:14.279
want to feel almost perfect feeling, maybe the sensation that.

1662
07:37:15.880 --> 07:37:17.319
You'd like to keep.

1663
07:37:20.319 --> 07:37:31.159
A place that's safe, where nothing can affect you at all,

1664
07:37:42.840 --> 07:37:49.319
and you can stay in that that space of confirm confidence,

1665
07:37:52.040 --> 07:37:58.919
confident in your own ability to create this space and

1666
07:37:59.080 --> 07:38:06.200
this fearing of comfort within your own mind just by

1667
07:38:06.400 --> 07:38:16.599
counting ten down to one. And this is something that

1668
07:38:16.759 --> 07:38:25.520
you can do yourself when you're on your own, the

1669
07:38:25.720 --> 07:38:29.520
time when you can maybe sit down, maybe just for

1670
07:38:29.599 --> 07:38:42.400
a few minutes, close your eyes, just count slowly from

1671
07:38:42.680 --> 07:38:57.040
ten down to one and re experience these feelings in

1672
07:38:57.159 --> 07:39:06.040
your mind. And when you feel that way in your mind,

1673
07:39:07.799 --> 07:39:22.080
your body copies your mind, and the feeling is spread

1674
07:39:22.319 --> 07:39:29.520
through your spine and your nervous system into every part

1675
07:39:29.840 --> 07:39:42.560
of your body, travels through your bloodstream, heathing and relaxing

1676
07:39:44.759 --> 07:40:02.720
every particle of your existence. Now we can we can

1677
07:40:02.880 --> 07:40:11.279
practice this a few times before the end of the recording,

1678
07:40:11.919 --> 07:40:17.759
and then you can practice on your own. But each

1679
07:40:18.040 --> 07:40:31.240
time you contfort ten about one, the feelings of comfort, calmness,

1680
07:40:32.479 --> 07:40:51.520
deep deep relaxation becomes stronger and deeper feeling. Your mind

1681
07:40:51.919 --> 07:41:01.799
and your brain with these positive chemicals bread throughout your body,

1682
07:41:03.319 --> 07:41:12.000
relaxing you so quickly, relaxing your whole body and mind

1683
07:41:14.959 --> 07:41:28.599
so very very easily, just by counting ten down to one.

1684
07:41:33.599 --> 07:41:34.439
That's what we're going to do.

1685
07:41:34.799 --> 07:41:38.479
Now, I'm going to count from ten down to one.

1686
07:41:39.560 --> 07:41:40.560
I'd like you to.

1687
07:41:40.720 --> 07:41:45.159
Repeat the number after me. So when I say ten,

1688
07:41:48.200 --> 07:42:00.119
you can just repeat to yourself ten. Just notice, be

1689
07:42:00.240 --> 07:42:09.360
aware of how you feel in your mind and your body.

1690
07:42:13.799 --> 07:42:20.200
Then when I say nine, you can beat to yourself

1691
07:42:23.159 --> 07:42:37.919
nine a game, noticing the increase in comfort and calmness

1692
07:42:38.319 --> 07:42:48.560
in your mind and in your body. The same when

1693
07:42:48.639 --> 07:42:59.799
I say eight, when I say seven, six, when I

1694
07:42:59.880 --> 07:43:18.959
say five, four, when I say three, two, and lastly

1695
07:43:19.119 --> 07:43:32.119
when I say one, you can beat that number. Now.

1696
07:43:32.279 --> 07:43:37.799
Of course, when you do this on your own without

1697
07:43:37.919 --> 07:43:42.919
listening to me, you can say the numbers or whatever

1698
07:43:44.560 --> 07:43:53.000
speed that you feel is necessary for you, so you

1699
07:43:53.159 --> 07:43:58.959
can adapt. So if you feel you want to say

1700
07:43:59.040 --> 07:44:04.919
the numbers ten down to one faster than I do,

1701
07:44:06.680 --> 07:44:09.200
then you go ahead and do that. Or if you

1702
07:44:09.439 --> 07:44:13.400
feel when you do it yourself that you'd like to

1703
07:44:13.599 --> 07:44:22.000
have more more space between the numbers, maybe take a

1704
07:44:22.080 --> 07:44:23.360
lot longer.

1705
07:44:24.200 --> 07:44:25.560
To get from ten.

1706
07:44:27.479 --> 07:44:35.720
All the way down to one, that's your choice. Also

1707
07:44:36.000 --> 07:44:48.680
to do. So, I'm going to count from ten down.

1708
07:44:48.560 --> 07:44:57.200
To one, and when I get to one, that.

1709
07:44:57.319 --> 07:45:03.279
Will be the end of this recording. The musicals are

1710
07:45:03.360 --> 07:45:27.959
listening to music, and the music will continue ten nine

1711
07:45:52.959 --> 07:50:22.520
eight four, twenty ninety eighty, seventeen, sixteen, fifteen, fourteen, thirteen,

1712
07:50:27.240 --> 07:51:12.439
twelve eleven, ten nine eight, seven, six, five, four, three

1713
07:51:17.520 --> 07:51:41.080
two one. Now open your eyes, noticing how you physically

1714
07:51:41.159 --> 07:51:50.200
feel having counted down from twenty to one, allowing stress

1715
07:51:50.279 --> 07:51:54.200
and tension to leave through your fingertips and your tass

1716
07:51:55.720 --> 07:52:00.479
and as you focus on your fingertips, maybe feel a

1717
07:52:00.520 --> 07:52:07.880
little bit tingly, which is I suppose quite understanding considering

1718
07:52:07.919 --> 07:52:12.439
the tension has been exiting your body through your fingertips.

1719
07:52:18.919 --> 07:52:20.919
So now I'm going to count from twenty down to

1720
07:52:21.040 --> 07:52:28.240
one again. This time you got to feel relief of

1721
07:52:28.439 --> 07:52:39.520
tension and stress in the anxiety that you may have leaving.

1722
07:52:41.360 --> 07:52:42.240
Through your stomach.

1723
07:52:44.840 --> 07:52:48.520
Just leaving through your stomach, almost as if it's just

1724
07:52:49.560 --> 07:52:57.119
releasing the whole of your stomach enable to just above

1725
07:52:57.200 --> 07:53:01.240
your chest or below your chest, rather so surrounding your

1726
07:53:01.279 --> 07:53:06.520
belly button area, the whole area you can feel the

1727
07:53:06.720 --> 07:53:13.200
tension of your body where there's left just releasing from

1728
07:53:13.279 --> 07:53:16.560
that area, and you may notice that your stomach will

1729
07:53:16.599 --> 07:53:23.759
become very relaxed as I countdown from twenty down to

1730
07:53:23.880 --> 07:54:46.360
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, nine, four.

1731
07:54:50.279 --> 07:55:07.040
Three two what And you can open your eyes again

1732
07:55:07.080 --> 07:55:09.319
if you choose, or you can just keep them.

1733
07:55:09.319 --> 07:55:16.200
Closed because it feels relaxing. Just notice how your stomach feels.

1734
07:55:17.639 --> 07:55:21.279
I notice, there's your focus. Just do a little scan

1735
07:55:21.520 --> 07:55:28.080
of your body. Just notice how your body feels. Focusing

1736
07:55:30.799 --> 07:55:38.000
on your upper body, your back, chest, stomach, legs, arms, hands, feet,

1737
07:55:41.040 --> 07:55:47.919
just noticing, and you know, you may start to feel

1738
07:55:50.439 --> 07:55:54.680
more a sense of tiredness, which may be the reason

1739
07:55:54.720 --> 07:55:58.880
you're listening to this according because you.

1740
07:56:00.360 --> 07:56:00.720
Like to.

1741
07:56:02.360 --> 07:56:05.040
Let go completely of everything.

1742
07:56:07.040 --> 07:56:16.840
And dread off into a nice, natural, calm, relaxing sleep.

1743
07:56:24.400 --> 07:56:33.799
So now we're going to focus on your forehead, and

1744
07:56:33.880 --> 07:56:36.680
if you choose, you can incorporate your eyes in this

1745
07:56:37.040 --> 07:56:43.639
focus as well. Your forehead and your eyes. It's that

1746
07:56:43.799 --> 07:56:48.720
whole area basically almost as if you were wearing a mask,

1747
07:56:48.919 --> 07:56:53.319
you know, like a I don't know, Batman mask.

1748
07:56:53.159 --> 07:56:54.639
Or something, or.

1749
07:56:56.720 --> 07:56:59.639
I'm trying to zorro or something, you know, the kind

1750
07:56:59.680 --> 07:57:02.840
of mask that covers your eyes but also covers quite

1751
07:57:02.880 --> 07:57:08.919
a lot of the forehead. We're focusing on that area

1752
07:57:09.439 --> 07:57:11.680
because that's the area that we're now going to release

1753
07:57:12.599 --> 07:57:18.159
tension and stress from your mind and your brain, from

1754
07:57:18.240 --> 07:57:22.400
your mind, and any tension that you may have remaining

1755
07:57:22.479 --> 07:57:27.880
in your face, in your neck and your jaw, your eyes,

1756
07:57:28.759 --> 07:57:31.159
your forehead, and all your scalp.

1757
07:57:32.759 --> 07:57:38.080
So basically any tension within your head area, including your

1758
07:57:38.240 --> 07:57:44.560
mind and your brain, and that's going to be.

1759
07:57:44.720 --> 07:57:53.080
Released through your forehead and your eyes. As I count

1760
07:57:53.159 --> 07:59:25.159
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1761
07:59:29.360 --> 07:59:55.720
three on noticing and she scanned your face, mature, your eyes,

1762
07:59:57.080 --> 08:00:05.520
the cheap pins, your ears, your forehead, your scalp, on

1763
08:00:05.639 --> 08:00:09.279
your neck, the back of your neck, in the front

1764
08:00:09.360 --> 08:00:13.159
of your neck, the side of your neck, and the throat.

1765
08:00:19.439 --> 08:00:30.520
Noticing being aware of the comfort increased being in that relaxation,

1766
08:00:32.680 --> 08:00:37.560
not just in your head and neck and mind, also

1767
08:00:38.080 --> 08:00:47.560
the rest of your body. Just notice how loose and

1768
08:00:47.840 --> 08:00:51.520
calm you feel, and how easily.

1769
08:00:53.240 --> 08:00:54.799
It is to just let go.

1770
08:00:57.599 --> 08:00:58.240
Completely.

1771
08:01:01.080 --> 08:01:01.479
Let go.

1772
08:01:03.880 --> 08:01:23.959
Completely how easily. So I'm going to do vows I

1773
08:01:24.200 --> 08:01:25.200
to focus.

1774
08:01:24.959 --> 08:01:26.400
On the top of your head.

1775
08:01:31.599 --> 08:01:38.240
And am We're going to allow every last piece of

1776
08:01:38.479 --> 08:01:44.799
tension or stress that mind be lingering or hiding in

1777
08:01:44.880 --> 08:01:48.639
your body or mind of my head.

1778
08:01:49.959 --> 08:01:50.360
To just.

1779
08:01:52.119 --> 08:01:58.040
Be sucked out at the top of your head at

1780
08:01:58.200 --> 08:02:06.279
least into Yeah, I want to sucked down into the clouds.

1781
08:02:08.959 --> 08:02:13.759
Imagine a big cloud of God your head, almost like

1782
08:02:13.880 --> 08:02:18.360
a whirlpool, and this can suck that tension.

1783
08:02:19.560 --> 08:02:24.159
Out the top of your head and just take it.

1784
08:02:24.200 --> 08:02:33.200
Away the good you focus. Imagine an opening on the

1785
08:02:33.319 --> 08:02:38.880
top of your head with that tension, stress and in

1786
08:02:39.080 --> 08:02:43.520
remaining issues may be worries of concerns that have no

1787
08:02:43.919 --> 08:02:44.439
use to you.

1788
08:02:44.599 --> 08:02:48.400
Now you can all be sucked down at the top

1789
08:02:48.439 --> 08:02:49.000
of your head.

1790
08:02:50.680 --> 08:02:56.680
I've taken away. As I count down again from twenty

1791
08:02:57.080 --> 08:04:40.360
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteenteen, twelve, even, ten, nine, eight, seven, six, five.

1792
08:04:45.560 --> 08:05:18.080
Four three, warm.

1793
08:05:10.799 --> 08:05:28.880
Breathe, noticing how you feel, how relaxed and calm you

1794
08:05:29.080 --> 08:05:43.159
physically and mentally feel right now, how peace or your

1795
08:05:43.439 --> 08:05:49.720
mind feels it feels so nice to just let go,

1796
08:05:52.000 --> 08:06:01.279
to give yourself some space to breathe easily, to think calmly,

1797
08:06:06.400 --> 08:06:11.560
just to take a break from all that pointless worry

1798
08:06:13.080 --> 08:06:17.360
concerns about things that you don't need to think about

1799
08:06:20.560 --> 08:06:27.919
right now, because this is your time to let go.

1800
08:06:29.279 --> 08:06:39.040
This is your space to enjoy feeling deeply relaxed, peaceful

1801
08:06:39.200 --> 08:06:46.439
in your mind, relaxed in your body. They can feel

1802
08:06:47.040 --> 08:06:56.799
so good, so nice to just not have to do anything,

1803
08:06:59.159 --> 08:07:08.080
to be able to really enjoy that serenity that comes

1804
08:07:09.599 --> 08:07:19.919
with letting go completely, that peacefulness that comes with m

1805
08:07:22.439 --> 08:07:33.840
being in this peaceful space. And you can keep this

1806
08:07:34.279 --> 08:07:46.680
sense of calmness for as long as you choose. You

1807
08:07:46.919 --> 08:07:55.040
choose to drift off into deep, healing natural sleep, then

1808
08:07:55.080 --> 08:08:01.599
you can do that. That's a completely up to you,

1809
08:08:06.360 --> 08:08:11.119
and you can keep this feeling of calmness physically, mean

1810
08:08:11.200 --> 08:08:17.119
in your mind, as long as you choose to feel

1811
08:08:17.360 --> 08:08:32.880
completely relaxed, completely relax And I'd like you to make

1812
08:08:33.040 --> 08:08:46.599
up your mind that you're going to relax, and I

1813
08:08:46.720 --> 08:08:49.959
want to explore that with you. What it feels like

1814
08:08:50.200 --> 08:08:58.520
when you actually decide that you're going to relax, not

1815
08:08:58.759 --> 08:09:01.639
forcing yourself but giving yourself that.

1816
08:09:04.560 --> 08:09:06.759
Yes, it is a command, really, isn't it When.

1817
08:09:06.639 --> 08:09:14.080
You're telling yourself relax in a gentle but firm way,

1818
08:09:14.959 --> 08:09:21.119
that only you can really tell yourself in that way.

1819
08:09:22.040 --> 08:09:23.680
You can't really have someone else saying.

1820
08:09:23.479 --> 08:09:29.599
To you, now it relax, relax, you know, and it

1821
08:09:29.680 --> 08:09:32.080
needs to be gentle, But you can't someone else can't

1822
08:09:32.119 --> 08:09:41.159
really have the same the same kind of influence or

1823
08:09:41.520 --> 08:09:49.639
power that you have over your own physicality, over how

1824
08:09:49.840 --> 08:10:01.159
you feel, because when you say it to yourself means more.

1825
08:10:02.319 --> 08:10:08.799
It's personal, and your brain and your unconscious mind and

1826
08:10:08.919 --> 08:10:15.439
your body listens to what you say. So, for example,

1827
08:10:16.080 --> 08:10:18.680
we'll test it out. We'll do a little test, a

1828
08:10:18.759 --> 08:10:22.560
few little tests along the way, and you can get

1829
08:10:22.680 --> 08:10:29.159
more of an idea of the force, a positive force

1830
08:10:29.319 --> 08:10:36.040
that you can have in creating a sense of comfort

1831
08:10:36.279 --> 08:10:41.400
and relaxation in your body and your mind quite quickly.

1832
08:10:42.880 --> 08:10:46.159
Just by you telling yourself.

1833
08:10:47.520 --> 08:10:55.560
To relax. So I want to start by it's focus

1834
08:10:55.680 --> 08:11:01.400
on your hands. To focus on your hands, and just

1835
08:11:01.520 --> 08:11:07.880
tell your hands to relax, and just say relax. As

1836
08:11:07.919 --> 08:11:13.799
you focus on your hands, you could say my hands

1837
08:11:14.040 --> 08:11:17.159
are relaxed, or I want my hands to relax.

1838
08:11:19.279 --> 08:11:20.560
I think if you actually do it.

1839
08:11:20.680 --> 08:11:28.919
Directly by focusing and imagining that your hands can hear

1840
08:11:29.040 --> 08:11:31.400
what you're saying. You know, they've got little ears.

1841
08:11:32.119 --> 08:11:33.040
You see a little weird.

1842
08:11:35.639 --> 08:11:46.520
So talking to your hands and just say relax, nodicin

1843
08:11:52.880 --> 08:12:08.200
your hands, start to relax. Now, focus on your eyes

1844
08:12:08.720 --> 08:12:12.080
and tell your eyes to relax. You're just saying the

1845
08:12:12.159 --> 08:12:19.119
same word relax. And find the right tone for you.

1846
08:12:21.680 --> 08:12:26.080
You know, I might say relax, but you you might

1847
08:12:26.200 --> 08:12:33.560
say relax or relax. You know, you might say it

1848
08:12:33.680 --> 08:12:41.319
differently to yourself, and that's important for you to gauge

1849
08:12:41.599 --> 08:12:46.919
what feels right for you. To just tell your eyes

1850
08:12:48.159 --> 08:12:52.319
to relax, whilst focusing on your eyes, your eyelids, the

1851
08:12:52.479 --> 08:12:57.919
muscles around your eyes, your eyebrows, and just tell your

1852
08:12:58.119 --> 08:13:04.680
eyes directly relax now.

1853
08:13:31.479 --> 08:13:41.639
Now, I just did that myself, And sometimes you may

1854
08:13:41.759 --> 08:13:44.119
feel that you need a bit more time.

1855
08:13:46.080 --> 08:13:49.360
Or the different parts to relax, you know, because I

1856
08:13:49.439 --> 08:13:54.360
start talking again and maybe that part hasn't relaxed fully.

1857
08:13:55.319 --> 08:13:57.400
But what will happen is that it will just continue

1858
08:13:57.439 --> 08:14:01.680
to relax even though I'm talking. And that's happened with

1859
08:14:01.880 --> 08:14:09.279
my eyes. Something else I noticed is when I started

1860
08:14:09.319 --> 08:14:13.360
focusing on my eyes, they actually almost became they got

1861
08:14:13.439 --> 08:14:16.360
worse before they got better in a way. So I

1862
08:14:16.439 --> 08:14:16.840
felt a.

1863
08:14:16.880 --> 08:14:22.159
Degree of tension growing in my eyes and then disappearing.

1864
08:14:23.880 --> 08:14:26.040
So I think what that was really was just me

1865
08:14:26.240 --> 08:14:32.560
becoming more aware of the tension that was already there

1866
08:14:33.119 --> 08:14:37.720
that I wasn't. I wasn't focused on it before, so

1867
08:14:37.799 --> 08:14:56.680
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

1868
08:14:56.799 --> 08:15:01.159
my eyes still continuing to relax as my hands. Actually

1869
08:15:04.639 --> 08:15:10.040
my hands have got a certain kind of energy, like

1870
08:15:10.279 --> 08:15:15.439
not buzzing, but I can kind of fuel a degree

1871
08:15:15.479 --> 08:15:21.400
of energy in my hands. Maybe that's where the tension

1872
08:15:21.520 --> 08:15:33.520
is being released. Maybe that's supports in that the next part,

1873
08:15:33.599 --> 08:15:34.919
I think we should focus on.

1874
08:15:34.959 --> 08:15:35.759
The back of the neck.

1875
08:15:36.479 --> 08:15:40.400
That's a part which is quite often well for me,

1876
08:15:40.880 --> 08:15:43.919
holds tension. I don't know about it for yourself that

1877
08:15:44.040 --> 08:15:48.319
I think it's quite a standard place where tension is

1878
08:15:48.439 --> 08:15:49.319
sometimes held.

1879
08:15:50.880 --> 08:15:54.119
So, and I'm doing.

1880
08:15:54.159 --> 08:15:56.759
Exactly what you're doing as you do it as well,

1881
08:15:56.919 --> 08:16:00.840
so I'm telling my body parts to relax as well.

1882
08:16:01.599 --> 08:16:03.040
So if you tell your neck at the.

1883
08:16:03.119 --> 08:16:05.639
Back of your neck, focus on the back of your

1884
08:16:05.720 --> 08:16:12.759
neck and just say relax in your own words. In

1885
08:16:12.840 --> 08:16:16.119
your own tone, in your own voice. You can say

1886
08:16:16.159 --> 08:16:17.720
out loud, or you can just say it.

1887
08:16:17.759 --> 08:16:23.240
To yourself internally. But you're focusing, and you're saying it

1888
08:16:23.639 --> 08:16:27.560
literally to the back of your neck, as if the

1889
08:16:27.599 --> 08:16:31.159
back of your neck can actually hear what you're saying.

1890
08:16:34.560 --> 08:16:38.119
So do that now, Just say relax to the back

1891
08:16:38.200 --> 08:16:40.639
of your neck, and I'll do the same.

1892
08:17:19.479 --> 08:17:22.959
Now, what I noticed, and you may have had similar

1893
08:17:23.080 --> 08:17:27.520
thing is, even though I was focusing on the back

1894
08:17:27.599 --> 08:17:38.520
of my neck, other parts started to I don't know,

1895
08:17:38.840 --> 08:17:42.279
showed themselves to me, or maybe because they want to

1896
08:17:42.279 --> 08:17:46.159
be relaxed as well. But I started noticing the feelings

1897
08:17:46.200 --> 08:17:49.639
in my shoulders, attention in my shoulders and in my

1898
08:17:49.759 --> 08:17:57.000
upper back. Whether that was because my back of my

1899
08:17:57.119 --> 08:18:02.919
neck was saying I'm pretty much okay. It's the other

1900
08:18:03.040 --> 08:18:12.240
parts that need attention, but my low of my back

1901
08:18:12.319 --> 08:18:16.080
of my neck is still relaxing. But I just became

1902
08:18:16.159 --> 08:18:20.040
more aware of other parts that needed attention.

1903
08:18:22.279 --> 08:18:27.240
Now, this might happen, and it's not. It doesn't mean

1904
08:18:27.319 --> 08:18:30.279
that it's going wrong. It just means you're.

1905
08:18:30.240 --> 08:18:36.880
Being notified of more places that also want to feel relaxed.

1906
08:18:40.159 --> 08:18:44.479
So I'm going to focus on my upper back, so

1907
08:18:44.720 --> 08:18:48.319
you can do the same even if you don't have

1908
08:18:48.520 --> 08:18:53.840
any feelings of tension that are obvious in your upper back.

1909
08:18:55.799 --> 08:19:01.000
You just focus on your back and whole area from

1910
08:19:01.040 --> 08:19:05.599
the shoulder blades down to the middle of your back

1911
08:19:06.040 --> 08:19:10.919
and the spine. And with me, it's more the shoulder blades.

1912
08:19:10.680 --> 08:19:11.639
That are more.

1913
08:19:16.080 --> 08:19:17.159
Yeah, that's the past.

1914
08:19:17.279 --> 08:19:21.520
They really sort of given me.

1915
08:19:23.240 --> 08:19:23.560
The not.

1916
08:19:25.479 --> 08:19:27.919
That it needs relax in the sounds to ask that

1917
08:19:28.080 --> 08:19:31.360
part to relax, and you can do the same.

1918
08:19:31.240 --> 08:19:58.000
Now relaxed up the back. There's something strange happened there.

1919
08:19:58.520 --> 08:19:58.799
And this.

1920
08:20:00.279 --> 08:20:01.159
Often happens.

1921
08:20:01.240 --> 08:20:02.080
I've been doing this for.

1922
08:20:05.000 --> 08:20:13.000
Sixteen years or something, and often I'm one surprised but amazed.

1923
08:20:13.040 --> 08:20:13.639
Really bad.

1924
08:20:15.959 --> 08:20:20.240
There can be a feeling. So when I was focusing

1925
08:20:20.360 --> 08:20:23.200
on the back of my neck, my other back was

1926
08:20:24.119 --> 08:20:28.319
starting to feel quite stressed and in need of attention.

1927
08:20:30.759 --> 08:20:33.799
As soon as I started talking to you about my

1928
08:20:34.000 --> 08:20:38.880
upper back and talking about, you know, getting ready to

1929
08:20:39.200 --> 08:20:43.959
ask the upper back to relax, why the back already

1930
08:20:44.080 --> 08:20:49.799
started to relax. It's almost as if it doesn't need

1931
08:20:50.000 --> 08:20:59.880
to hear the words, just needs attention, just needs to

1932
08:21:00.080 --> 08:21:12.520
be noticed. And that is something that often happens in

1933
08:21:13.400 --> 08:21:20.279
this type of situation is when you start to relax

1934
08:21:21.840 --> 08:21:25.159
a couple of parts of your body, as we've done

1935
08:21:25.240 --> 08:21:29.799
with our hands, the eyes and the eyelids.

1936
08:21:31.040 --> 08:21:38.200
And now back of the neck, top of the bag.

1937
08:21:39.919 --> 08:21:40.479
Of the back.

1938
08:21:41.799 --> 08:21:45.799
The rest of the body seems to just take notice

1939
08:21:48.520 --> 08:21:56.799
and decide in its own way to start relaxing. Other

1940
08:21:56.959 --> 08:22:06.799
parts of your body start to just become looser. I

1941
08:22:06.880 --> 08:22:09.560
suppose it's kind of like a bit of an avalanche.

1942
08:22:09.759 --> 08:22:14.479
You know, the little ball starts rolling, and before you

1943
08:22:14.599 --> 08:22:17.599
know it, the whole of your body is completely relaxed

1944
08:22:17.639 --> 08:22:34.319
and can't And if you focus on your face, you

1945
08:22:34.479 --> 08:22:42.040
focus on your eyes, the eyelids, your eyebrows, and the

1946
08:22:42.200 --> 08:22:50.599
muscles around your eyes, and maybe you start to notice

1947
08:22:50.720 --> 08:22:57.400
that your forehead is more relaxed than it was. Maybe

1948
08:22:57.479 --> 08:23:03.080
your face is more relaxed. I would say, my entire

1949
08:23:03.200 --> 08:23:18.000
face is a lot more relaxed than it was. So

1950
08:23:18.119 --> 08:23:24.080
we're going to focus now on your shoulders again, just

1951
08:23:24.240 --> 08:23:27.319
like before. Just tell your shoulders.

1952
08:23:28.040 --> 08:23:30.360
I mean, you can't do them in the digital. You

1953
08:23:30.400 --> 08:23:34.279
can do the right shoulder and the shoulder, I just

1954
08:23:34.400 --> 08:23:36.119
didn't do both at the same time.

1955
08:23:38.159 --> 08:23:41.400
Just tell your shoulders as you focus on them in

1956
08:23:41.479 --> 08:23:47.319
your mind focus on them, and you feel maybe you

1957
08:23:47.479 --> 08:23:54.080
can see them in your mind's eye. Just tell your

1958
08:23:54.159 --> 08:23:59.560
shoulders to relax.

1959
08:24:36.720 --> 08:24:53.040
As nice as they relax. But do you notice, especially

1960
08:24:53.080 --> 08:24:59.560
with my bank, is the connection between the different parts,

1961
08:25:01.040 --> 08:25:10.240
the back of the shoulders, the neck being all connected

1962
08:25:10.759 --> 08:25:17.119
and being such a large part of your body, it's

1963
08:25:17.159 --> 08:25:25.520
almost hard to separate them from each other. And my

1964
08:25:25.680 --> 08:25:34.560
lower back has started to relax on the same Maybe

1965
08:25:34.599 --> 08:25:35.200
I'm going.

1966
08:25:35.080 --> 08:25:41.119
Too slow, and that could be an issue because we

1967
08:25:41.240 --> 08:25:47.279
will go at different speeds. And the idea of the

1968
08:25:47.360 --> 08:25:50.200
beginning of this recording was for you to be able

1969
08:25:50.240 --> 08:26:06.040
to just say to yourself, relax without focusing on any

1970
08:26:06.240 --> 08:26:11.639
particular part of your body. Because when you know that

1971
08:26:12.599 --> 08:26:22.279
telling your hands to relax, then your hands relaxed.

1972
08:26:24.720 --> 08:26:25.560
You tell your.

1973
08:26:26.240 --> 08:26:33.520
Eyelids and your eyes and muscles around your eyes and

1974
08:26:33.639 --> 08:26:40.959
your eyebrows to relax, and they relax.

1975
08:26:46.759 --> 08:26:49.360
You tell the back of your neck.

1976
08:26:52.479 --> 08:27:15.240
To relax, and it relaxes until you're up back to

1977
08:27:15.439 --> 08:27:39.080
relax and the reaxis. I tell your shoulders to relax.

1978
08:27:49.159 --> 08:28:15.560
If they relax, and you told your hands to relax,

1979
08:28:16.319 --> 08:28:21.159
they relaxed, and they continued to relax.

1980
08:28:27.000 --> 08:28:32.639
And you told your eyelids, the muscles around your eyes,

1981
08:28:33.680 --> 08:28:35.799
your eyebrows to relax.

1982
08:28:37.880 --> 08:28:44.000
They relaxed and continued.

1983
08:28:44.919 --> 08:28:45.520
To relax.

1984
08:28:51.919 --> 08:28:53.880
Then you told at the back of your neck.

1985
08:28:55.000 --> 08:29:00.799
Focused on the back of your neck and told it

1986
08:29:00.959 --> 08:29:20.479
to relax. It relaxed and continued to relax. And you

1987
08:29:20.639 --> 08:29:30.759
told your alca back to relax, be relaxed and continued

1988
08:29:33.279 --> 08:29:47.040
to relax. That's with your shoulders. He told your shoulders

1989
08:29:47.159 --> 08:29:47.840
to relax.

1990
08:29:48.159 --> 08:30:06.479
In your shoulders relaxed and continued to relax. And it's

1991
08:30:06.599 --> 08:30:11.159
not just that, it's.

1992
08:30:13.799 --> 08:30:18.200
That the rest of your body is also been listening,

1993
08:30:19.880 --> 08:30:26.000
and that relaxation has been spreading. So from your eyes,

1994
08:30:26.360 --> 08:30:33.520
the relaxations spread to your forehead, around your face.

1995
08:30:33.479 --> 08:30:46.560
Into your skin, into your jaw, into.

1996
08:30:46.400 --> 08:30:50.439
The front and sides of the neck. I will way

1997
08:30:50.560 --> 08:31:01.639
down your chest and stomach and relax the hands and shoulders,

1998
08:31:03.439 --> 08:31:06.000
and its up through your.

1999
08:31:06.040 --> 08:31:12.560
Arms, relaxing the four arms, your upper.

2000
08:31:12.520 --> 08:31:27.759
Arms, elbows, your wrists, let you know, your lower bag,

2001
08:31:31.080 --> 08:31:37.560
your hips but exploiting, and you just start to relax

2002
08:31:37.759 --> 08:31:50.959
and continue even the comfort spreading through your legs all

2003
08:31:51.000 --> 08:31:59.959
the way down to your ankles, the tops of your feet,

2004
08:32:01.159 --> 08:32:06.040
the side of your feet, and the bottoms.

2005
08:32:05.599 --> 08:32:11.400
Of your feet, relaxing.

2006
08:32:14.400 --> 08:32:42.000
Into your toes, each tone relaxing because Louise, and if

2007
08:32:42.040 --> 08:32:59.400
your body relaxes more, your mind becomes slower and peaceful.

2008
08:33:07.119 --> 08:33:15.000
So the point where if you choose to all the same,

2009
08:33:20.360 --> 08:33:37.759
he can easily do that easy drive going because there's

2010
08:33:37.919 --> 08:33:39.520
nothing going on in your mind.

2011
08:33:43.240 --> 08:34:24.080
The phrase is peaceful, the body can teams and with

2012
08:34:24.319 --> 08:34:31.560
that connection between your body relaxing, the word do you

2013
08:34:31.840 --> 08:34:45.599
say to yourself relax means that you don't need to

2014
08:34:45.759 --> 08:34:51.240
focus on just one part. You can just focus on.

2015
08:34:53.240 --> 08:35:18.200
Your entire body. Saying the powerful word relates and there

2016
08:35:20.439 --> 08:35:23.599
goes the mania.

2017
08:35:24.840 --> 08:35:40.799
Sensations of comfort spreading throughout your body, loosening and calming

2018
08:35:43.279 --> 08:36:00.240
and healing every part to your body, heaving more relash.

2019
08:36:14.840 --> 08:36:18.000
All you need to do from now on is just

2020
08:36:19.919 --> 08:36:20.479
telling your so.

2021
08:36:24.599 --> 08:36:31.080
Right, that's uh.

2022
08:36:36.400 --> 08:36:38.959
Beating deeply.

2023
08:36:40.000 --> 08:36:41.360
Out the boy.

2024
08:36:54.080 --> 08:37:44.560
Sorry, start him down. Number twenty nineteen, eighteen, seventeen, sixteen.

2025
08:38:00.720 --> 08:38:24.240
fIF four.

2026
08:38:54.599 --> 08:39:29.959
First well.

2027
08:40:00.279 --> 08:43:11.360
Attatatatataty u.

2028
08:45:00.279 --> 08:47:31.959
Attatatatatata sa.

2029
08:50:55.200 --> 08:51:17.439
Two, counting down from ten to one ten nine eight, seven, six,

2030
08:51:19.680 --> 08:51:39.840
five four three two one. And maybe that was a

2031
08:51:39.919 --> 08:51:44.040
bit too quick in order to relax. Maybe it's a

2032
08:51:44.080 --> 08:51:50.200
bit too fast for you to notice the calming of

2033
08:51:50.319 --> 08:51:57.040
your body, maybe even a little bit of pressure there.

2034
08:51:57.200 --> 08:52:00.639
Like you're counting down from ten to one. What do

2035
08:52:00.680 --> 08:52:04.119
you expect me to do? Man, expect me to stick

2036
08:52:04.119 --> 08:52:13.639
go with floppy just because you're counting down. If you

2037
08:52:13.759 --> 08:52:17.520
try it again, but this time, I go this lower

2038
08:52:19.759 --> 08:52:24.639
this time, and you focus on the whole of your

2039
08:52:24.680 --> 08:52:33.000
body before we focus on your legs. Just notice how

2040
08:52:33.119 --> 08:52:47.240
your body does start to feel more relaxed with every

2041
08:52:47.360 --> 08:53:39.840
number that I count down ten nine, eight, seven, six, five, four,

2042
08:53:47.319 --> 08:54:38.759
three two one. You just notice how how you feel, generally,

2043
08:54:39.200 --> 08:54:53.479
how your body feels. It's not necessarily even about counting

2044
08:54:53.639 --> 08:55:00.759
down from ten to one. It's that space that you have,

2045
08:55:02.080 --> 08:55:20.560
that the space between being active physically or mentally, just

2046
08:55:25.279 --> 08:55:30.439
sitting or lying down, just being there, not doing anything,

2047
08:55:30.639 --> 08:55:37.240
not saying anything, not deeding to think about anything. So

2048
08:55:37.959 --> 08:55:41.000
it opens up a space, you know, a bit of

2049
08:55:41.040 --> 08:55:52.000
a space, the gap. And the more I cam down

2050
08:55:52.080 --> 08:55:59.439
for intent to work, the bigger that gap becomes. So

2051
08:55:59.560 --> 08:56:11.919
there's that gap of calmness, of comfort and relaxation. It's

2052
08:56:11.959 --> 08:56:25.560
a nice feeling and it moves those stresses or discomforts

2053
08:56:25.680 --> 08:56:38.479
physically or emotionally moves them away, allows you.

2054
08:56:41.200 --> 08:56:41.720
To just.

2055
08:56:44.680 --> 08:56:50.759
Slow down. So I'm going to count again from ten

2056
08:56:50.840 --> 08:56:59.159
down to one, and notice that gap widening, the gap,

2057
08:57:01.000 --> 08:57:05.599
And as it widens, it's almost like the stress and

2058
08:57:05.720 --> 08:57:23.360
attention falls into the gap. It gives you that distance

2059
08:57:25.279 --> 08:58:29.439
and space. Now ten nine, eight, seven, six, five, four

2060
08:58:47.759 --> 08:59:23.279
three two one.

2061
08:59:34.799 --> 08:59:39.200
And how did you How do you feel.

2062
08:59:41.119 --> 09:00:05.880
Now? Can you notice do you fit in calmer? Are

2063
09:00:05.959 --> 09:00:34.680
you feeling more relaxed? As we now focus on your legs,

2064
09:00:36.400 --> 09:00:56.799
just your legs. We're just gonna start with focusing on

2065
09:00:57.279 --> 09:01:16.439
your thighs. Of course, it's not the most exciting thing

2066
09:01:16.599 --> 09:01:23.119
to be doing, because I'm sure like most of your

2067
09:01:23.159 --> 09:01:35.599
body is not not going on by now. Just focusing

2068
09:01:36.279 --> 09:01:41.840
on the whole of your thighs, the tops of your thighs,

2069
09:01:42.639 --> 09:01:48.000
the sides of your thighs, the bottoms of your thighs,

2070
09:01:49.479 --> 09:01:55.080
the outer thighs and inner thighs, basically the whole of

2071
09:01:55.119 --> 09:01:56.639
your thigh that leads.

2072
09:01:57.360 --> 09:01:58.439
Into your head.

2073
09:02:02.279 --> 09:02:13.040
And it goes down to your knee joints. Now, this

2074
09:02:13.240 --> 09:02:20.000
is a big area. It's a very heavy area.

2075
09:02:20.520 --> 09:02:26.479
It's very strong, probably the strongest muscles in your body

2076
09:02:27.240 --> 09:02:39.159
or in your thighs. I don't think we.

2077
09:02:40.919 --> 09:02:53.479
Perhaps would give enough attention to our thighs. Perhaps we

2078
09:02:53.599 --> 09:03:04.240
don't acknowledge how important our thighs are to our lives,

2079
09:03:15.759 --> 09:03:25.200
how much they actually do for us all through our lives.

2080
09:03:33.040 --> 09:03:38.240
It may seem to sound really weird, but I think

2081
09:03:38.279 --> 09:03:45.319
that all of our body parts, especially our advice, needs

2082
09:03:45.400 --> 09:03:52.279
some TLC their love shown, the.

2083
09:03:59.080 --> 09:04:11.639
Acknowledgement thank you, gratitude for what advice to do for us.

2084
09:04:18.240 --> 09:04:23.479
And I know this may sound a bit strange, and

2085
09:04:23.599 --> 09:04:25.159
maybe you think, why am.

2086
09:04:25.080 --> 09:04:28.040
I surely how I should be able in the garden

2087
09:04:28.279 --> 09:04:29.680
hugging a tree or something.

2088
09:04:31.319 --> 09:04:36.680
Oh it's hard to set.

2089
09:04:36.520 --> 09:04:39.680
A microphone up on a tree. That's why I'm doing

2090
09:04:39.720 --> 09:04:42.400
this indoors. Otherwise I would be outside hugging a tree.

2091
09:04:43.840 --> 09:04:45.520
I can't see the television from the tree.

2092
09:04:52.360 --> 09:04:54.000
You move down to your knees.

2093
09:04:55.560 --> 09:05:03.479
Gain such an important part. And I think we don't

2094
09:05:03.560 --> 09:05:12.119
necessarily I'll speak to myself here, I don't necessarily appreciate.

2095
09:05:13.200 --> 09:05:18.279
All that one needs do for me until I have

2096
09:05:18.400 --> 09:05:22.040
a problem with my knee occasionally, if either.

2097
09:05:23.400 --> 09:05:27.360
Maybe i'll bash it or it's aching for some reason.

2098
09:05:29.080 --> 09:05:35.279
It's then that I realize how much it does you know,

2099
09:05:35.360 --> 09:05:41.319
the benefit of being able to use my legs without

2100
09:05:43.080 --> 09:05:50.319
any kind of physical discomfort is a beautiful thing that's

2101
09:05:50.560 --> 09:05:58.919
possibly not appreciated until it's temporarily removed. You know that's comfort.

2102
09:06:03.040 --> 09:06:07.639
But as you focus on your knees, regardless of how

2103
09:06:07.720 --> 09:06:15.959
your knees feel, you can have that sense of gratitude.

2104
09:06:16.760 --> 09:06:19.760
And love to your needs for all that they do here.

2105
09:06:30.239 --> 09:06:33.319
And you can still have that attention on your thighs.

2106
09:06:34.160 --> 09:06:36.400
They can notice how your fires feel.

2107
09:06:38.559 --> 09:06:41.000
Maybe you've noticed that they.

2108
09:06:41.760 --> 09:06:45.239
Are relaxing.

2109
09:06:47.160 --> 09:06:49.919
More deeply.

2110
09:06:56.279 --> 09:06:57.639
As you focus now.

2111
09:06:59.319 --> 09:07:04.080
On the bottom of your legs machines and your card muscles.

2112
09:07:04.559 --> 09:07:12.800
The bones between your knees and your feet incorporate, and course,

2113
09:07:12.879 --> 09:07:17.000
your ankles so important.

2114
09:07:22.680 --> 09:07:23.720
Anyone that's had.

2115
09:07:24.360 --> 09:07:27.559
Even like the slightest sprain.

2116
09:07:27.239 --> 09:07:32.919
Of an ankle, who knows how how much we take.

2117
09:07:34.040 --> 09:07:42.839
Our ankles are granted, And it's kind of strange in

2118
09:07:42.919 --> 09:07:48.120
a way when you think that. You know, logically, our

2119
09:07:48.199 --> 09:07:51.599
wrists are a lot thinner than the rest of their arms,

2120
09:07:52.760 --> 09:07:56.239
which is okay, it doesn't I can't see any problem

2121
09:07:56.279 --> 09:08:01.160
with that, you know, just picking stuff up by our

2122
09:08:01.279 --> 09:08:07.080
ankles so much thinner than the rest of our legs

2123
09:08:13.519 --> 09:08:17.919
and from a physics perspective, a logical even it doesn't

2124
09:08:18.000 --> 09:08:24.000
really make sense that all this weight will ultimately be

2125
09:08:25.080 --> 09:08:35.120
resting on your ankles then leading to your feet, that

2126
09:08:35.720 --> 09:08:44.680
thin area, thin bone. Yeah, it does so much great work.

2127
09:08:46.839 --> 09:08:56.360
Supports us, supports our body for a lifetime, helps us

2128
09:08:57.040 --> 09:09:06.400
to balance, helps you to get around and be mobile.

2129
09:09:12.720 --> 09:09:20.519
And there's the calf muscles. Of course, when I was younger,

2130
09:09:20.919 --> 09:09:24.199
I couldn't see the point in calf muscles. Didn't seem

2131
09:09:24.239 --> 09:09:29.319
to do anything. Okay, if I walked around on tiptoes,

2132
09:09:30.120 --> 09:09:30.559
then my.

2133
09:09:30.680 --> 09:09:34.800
Calf muscles get some work. But of course that's not true.

2134
09:09:34.919 --> 09:09:39.760
The calf muscles are being used whenever we use her legs.

2135
09:09:45.120 --> 09:09:57.720
And your shins there to protect your lower legs, shaped

2136
09:09:57.760 --> 09:10:10.440
and away almost as a protector, with the bone leading

2137
09:10:11.800 --> 09:10:13.680
of course to your ankles.

2138
09:10:16.559 --> 09:10:17.239
In your feet.

2139
09:10:21.919 --> 09:10:23.639
But I'm not going to focus on your feet.

2140
09:10:23.720 --> 09:10:25.279
We're just going to focus on the legs.

2141
09:10:27.360 --> 09:10:32.480
I realize now that I've mentioned your feet, it probably

2142
09:10:33.519 --> 09:10:37.440
focus on them anyway, So maybe I should focus.

2143
09:10:37.120 --> 09:10:38.239
On your feet a little bit.

2144
09:10:42.239 --> 09:10:46.680
You can have them in your awareness the same as

2145
09:10:46.760 --> 09:10:48.959
you have your thighs.

2146
09:10:48.879 --> 09:10:51.879
In your awareness, even though we haven't been.

2147
09:10:51.839 --> 09:10:54.360
Focusing on your thighs.

2148
09:10:54.360 --> 09:10:55.599
For a few minutes.

2149
09:10:57.000 --> 09:11:07.800
And you're focusing on your ankles, there's still that sensation

2150
09:11:08.080 --> 09:11:23.400
of comfort in your thighs, and it's that movement of

2151
09:11:23.760 --> 09:11:28.000
energy because the thighs hold.

2152
09:11:29.720 --> 09:11:34.559
Lots of different sensations. Of course, there's the muscles and

2153
09:11:34.879 --> 09:11:38.919
the big strong muscles that we have in our eyes.

2154
09:11:47.680 --> 09:11:53.400
But the skin on the outside of the thighs, as

2155
09:11:53.480 --> 09:11:58.000
in the outside of all of our body, can be

2156
09:11:58.239 --> 09:12:09.000
very sensitive, sensitive to the touch, sensitive.

2157
09:12:08.599 --> 09:12:22.959
To temperature, and inside your thighs the bones, there's the muscle,

2158
09:12:23.199 --> 09:12:28.279
there's the blood, vessels, the art trees, all this stuff

2159
09:12:28.839 --> 09:12:37.480
inside your thighs, and I guess sometimes it'd be nice

2160
09:12:37.519 --> 09:12:41.800
if you could actually put your fingers inside your thighs

2161
09:12:42.440 --> 09:12:47.599
and message. So if you can message on the outside,

2162
09:12:47.879 --> 09:12:51.519
because to be able to get deep into the muscles,

2163
09:12:52.519 --> 09:12:57.680
to be able to just message inside your fies, message

2164
09:12:57.680 --> 09:13:00.080
in the bones, if you leave.

2165
09:13:02.199 --> 09:13:11.559
Massage in or the veins and just gently healing the

2166
09:13:11.760 --> 09:13:17.559
vice and you can move it down.

2167
09:13:19.360 --> 09:13:21.199
Messaging inside your knees.

2168
09:13:22.599 --> 09:13:27.559
It's a message in those bones, but with healing fingertips,

2169
09:13:29.000 --> 09:13:35.319
spreading that healing energy deep into the choice of your knees.

2170
09:13:40.760 --> 09:13:41.639
Of course, there's the.

2171
09:13:41.720 --> 09:13:47.160
Back of your your need and the inside increase where

2172
09:13:47.239 --> 09:13:48.440
your need is.

2173
09:13:50.120 --> 09:13:55.800
It's a really sensitive area. Really that's very nice when

2174
09:13:55.879 --> 09:14:00.559
you stroke it. That might be because it's an area

2175
09:14:00.599 --> 09:14:05.720
that's not really touched very often. It's almost like a

2176
09:14:05.879 --> 09:14:14.599
hidden part, a crease in your legs. It's almost it's

2177
09:14:14.639 --> 09:14:19.199
like a part that has a sensitivity, which is a

2178
09:14:19.239 --> 09:14:37.800
little bit different because it's protected by your legs. Would

2179
09:14:37.839 --> 09:14:39.959
you imagine putting the.

2180
09:14:40.080 --> 09:14:50.160
Fingers into that crease on your legs, followed in between

2181
09:14:50.239 --> 09:14:53.160
your legs, you can just message.

2182
09:14:52.680 --> 09:14:56.639
With your fingertips. Imagine your fingertips.

2183
09:14:56.199 --> 09:15:06.720
Going inside message in a muscle tissue. You can of

2184
09:15:06.839 --> 09:15:10.199
course feel the bones of your.

2185
09:15:10.199 --> 09:15:22.080
Knees hidden fro your fingertips. And then you should go

2186
09:15:22.279 --> 09:15:28.080
down to your calf muscles, and that's the part I'd

2187
09:15:28.160 --> 09:15:32.319
like to be able to really put my fingertips deep

2188
09:15:32.400 --> 09:15:34.839
inside my calf muscles.

2189
09:15:36.319 --> 09:15:45.199
Massage in every single tissue of that muscle, heathing.

2190
09:15:45.239 --> 09:15:54.199
Every part, and then doing the same for my shins.

2191
09:15:57.400 --> 09:16:04.559
Massage in gently, straight in the bones, generally stroking.

2192
09:16:04.120 --> 09:16:09.319
Them, healing and loving way, because it deserves to be

2193
09:16:09.480 --> 09:16:17.080
treated as the precious bones that they are. Our legs

2194
09:16:17.120 --> 09:16:20.480
are so precious as in all the other parts of

2195
09:16:20.559 --> 09:16:28.720
our body, the more precious of amyture on the planet.

2196
09:16:37.160 --> 09:16:40.800
When you start to think about.

2197
09:16:43.959 --> 09:16:44.919
Relegs in this.

2198
09:16:45.080 --> 09:16:56.519
Way, can change your perspective. It might sound a bit

2199
09:17:00.239 --> 09:17:05.639
silly to start with the idea of having love for

2200
09:17:05.760 --> 09:17:06.239
your legs.

2201
09:17:07.680 --> 09:17:12.239
Show an appreciation, you advise.

2202
09:17:14.480 --> 09:17:18.160
Wants them to be able to put your hands in.

2203
09:17:18.239 --> 09:17:24.919
Your eyes, the message the muscles and the bones.

2204
09:17:27.000 --> 09:17:32.480
You get your fingers deep in there, releasing all attension,

2205
09:17:35.360 --> 09:17:43.959
just to show how much you care about your legs,

2206
09:17:45.000 --> 09:17:50.919
what you care for, what your licks do for you regularly,

2207
09:17:53.360 --> 09:17:57.239
your needs, your cars, your ankles.

2208
09:18:01.559 --> 09:18:09.160
The strength of your ankles, considering how thin they are

2209
09:18:09.400 --> 09:18:13.160
compared to the rest of your legs, especially your eyes,

2210
09:18:16.959 --> 09:18:27.199
yet they're so strong, so alexible, absolutely amazing things.

2211
09:18:28.480 --> 09:18:38.120
The ankles are truly a gift because of what they

2212
09:18:38.279 --> 09:18:50.199
do for you, supporting all that weight, regardless how what

2213
09:18:50.519 --> 09:18:56.480
weight you are, even if you only ete stones, there's

2214
09:18:56.480 --> 09:19:03.279
still a lot of weight in these little ankles. H Now,

2215
09:19:03.319 --> 09:19:11.160
I'm not heavy, you ain't stand double that, yet my

2216
09:19:11.319 --> 09:19:20.279
ankles support my body all the time. What they do

2217
09:19:21.080 --> 09:19:23.400
keep on a side. Really don't want to sit down,

2218
09:19:25.720 --> 09:19:36.160
listen well, next day, my feet people will say the

2219
09:19:36.279 --> 09:19:38.879
toast lap, I'm so happy.

2220
09:19:58.680 --> 09:19:59.639
The legs.

2221
09:20:01.199 --> 09:20:09.000
Really are amazing. And then the talk about the talk

2222
09:20:09.080 --> 09:20:14.959
about your releases. Probably possibly if one of the most teams,

2223
09:20:15.440 --> 09:20:19.959
the most bulling things you've ever heard anyone say, possibly

2224
09:20:22.879 --> 09:20:26.959
can pull you or not. Everything I said is true.

2225
09:20:29.519 --> 09:20:42.480
Relax are amazing. Your relaxed deserve.

2226
09:20:43.040 --> 09:21:01.080
Not just respect, but they deserve to relax deeply. They

2227
09:21:01.199 --> 09:21:06.559
deserve to take some time out of the day. They

2228
09:21:06.760 --> 09:21:43.959
just leckering completely. Legs really can relax because the legs

2229
09:21:44.279 --> 09:21:50.160
are saying such a most very important part for your

2230
09:21:50.199 --> 09:21:54.400
body and your electu negs. The rest of your body

2231
09:21:55.040 --> 09:22:14.279
also naturally follows that journey of comfort. I feel it

2232
09:22:14.319 --> 09:22:22.559
in my hips. My hips fill really loose, and all

2233
09:22:22.599 --> 09:22:24.000
say my lawer back as well.

2234
09:22:26.000 --> 09:22:30.199
My lower back will really feels it's been stretched.

2235
09:22:31.360 --> 09:22:34.360
Even though I'm just sitting in a chair and there's

2236
09:22:34.480 --> 09:22:39.720
a stretching as far as I'm aware of that I'm doing.

2237
09:22:40.760 --> 09:22:43.400
It's almost as if the muscles are just relaxed so

2238
09:22:43.639 --> 09:22:50.639
much that there is a natural stretch. This attention has

2239
09:22:51.599 --> 09:23:13.199
reduced a lot and a melody kept down for ten

2240
09:23:13.440 --> 09:23:36.760
pouns of one, and you can continue to fill wonderful nine.

2241
09:23:35.919 --> 09:23:48.040
Eight seven, six, five.

2242
09:23:52.440 --> 09:24:05.199
Four three. H h.

2243
09:24:11.279 --> 09:24:24.080
Really, I'm just gonna countdown and five down to one,

2244
09:24:24.879 --> 09:24:29.440
and as a countdown you just focus on the numbers,

2245
09:24:31.120 --> 09:24:39.160
just the numbers counting down. I notice how you feel

2246
09:24:41.800 --> 09:24:46.400
in this moment as you hear the numbers counting.

2247
09:24:46.160 --> 09:24:59.760
Down, knowing that those numbers counting down represents, yeah, feeling calm,

2248
09:25:01.279 --> 09:25:02.879
not just in your body.

2249
09:25:02.760 --> 09:25:06.680
That will say relaxing your mind.

2250
09:25:09.519 --> 09:25:15.639
I'm just noticing, fel there's nothing to do, there's nothing

2251
09:25:16.000 --> 09:25:22.839
to say, there's nothing to think about, starting.

2252
09:25:23.080 --> 09:26:12.000
Weird number five four three. Yeah, why did you notice.

2253
09:26:15.680 --> 09:26:16.959
The gradual.

2254
09:26:19.199 --> 09:26:19.760
Letting go.

2255
09:26:22.080 --> 09:26:29.040
With the tension in your body? It may also begin

2256
09:26:29.360 --> 09:26:35.360
to notice and be aware of how your mind is

2257
09:26:36.440 --> 09:26:39.480
starting to slow down.

2258
09:26:41.959 --> 09:26:45.360
This is just a natural thing that happens.

2259
09:26:48.040 --> 09:26:53.199
It's not really a special procedure. It's just natural because

2260
09:26:53.279 --> 09:26:59.160
it's your body relaxes, your mind also starts to relax.

2261
09:27:00.800 --> 09:27:04.959
And the more microaxes, the more your body relaxes. Just

2262
09:27:05.080 --> 09:27:06.839
the continuous.

2263
09:27:07.160 --> 09:27:18.440
Circle of relaxation, and it is that calmness that comes from.

2264
09:27:20.239 --> 09:27:25.199
Relative quietness. You know, you can even if this background

2265
09:27:25.480 --> 09:27:32.319
sounds either your side online, it's still can to be

2266
09:27:33.720 --> 09:27:38.000
quite gone. You know, you haven't got the television on,

2267
09:27:38.599 --> 09:27:42.360
there's no music in the background, and the mess you're

2268
09:27:42.400 --> 09:27:44.559
listening to, so we call the wit music to us.

2269
09:27:49.480 --> 09:27:50.959
You're very likely not going.

2270
09:27:50.879 --> 09:27:52.760
To be sitting in a room with other people.

2271
09:27:53.680 --> 09:27:54.879
Of course, you might keep it.

2272
09:27:56.120 --> 09:27:59.400
Generally, it's more idea if you can do this on

2273
09:27:59.519 --> 09:28:10.839
your own, so no distractions, and when you stop thinking

2274
09:28:10.879 --> 09:28:28.080
about stuff, relaxation automatically rises. The sense of comfort starts

2275
09:28:28.120 --> 09:28:33.040
to grow, and.

2276
09:28:34.879 --> 09:28:44.559
Without trying to build it up into something fantastical, something magical,

2277
09:28:46.720 --> 09:28:56.279
this is just a natural process, something that's easy to

2278
09:28:56.319 --> 09:29:07.519
accomplish if it's almost a sense of relaxing completely happens.

2279
09:29:07.239 --> 09:29:10.639
Really when you put no effort into it.

2280
09:29:11.680 --> 09:29:17.360
It's not something that you can really force. It's something

2281
09:29:17.519 --> 09:29:28.279
that happens naturally. And parts of the process of this

2282
09:29:28.559 --> 09:29:31.239
recording and others.

2283
09:29:32.559 --> 09:29:42.319
Is simply to allow you to take advantage of this

2284
09:29:43.639 --> 09:29:59.720
space this time. It's just letl to just be here,

2285
09:30:01.199 --> 09:30:14.040
to be in hue with how you feel, yet with

2286
09:30:14.839 --> 09:30:26.160
the intention done of wanting to relax deeply and maybe

2287
09:30:26.400 --> 09:30:32.720
even to fall asleep, depending on what is to you

2288
09:30:33.839 --> 09:30:35.959
wish for yourself.

2289
09:30:37.279 --> 09:30:38.080
In this moment.

2290
09:30:45.080 --> 09:30:54.319
As we know, Relaxing is the majority of the process

2291
09:30:54.559 --> 09:30:55.559
of falling sleep.

2292
09:30:56.760 --> 09:31:00.199
Yet to perfall a sleep part is the time you

2293
09:31:00.279 --> 09:31:12.480
did at the end, the deeper relaxing to become easier,

2294
09:31:15.559 --> 09:31:31.879
be fine yourself drifting. You can also chose stay.

2295
09:31:33.160 --> 09:31:59.599
Focused on my voice and really enjoying the process coractually relaxing.

2296
09:32:03.160 --> 09:32:30.440
Each muscle in your body endlessly and just observing the sensation.

2297
09:32:35.720 --> 09:32:52.199
I'm letting go completely this time we count from six

2298
09:32:53.279 --> 09:32:53.919
thout one.

2299
09:32:58.839 --> 09:32:59.879
When we can let it.

2300
09:33:01.720 --> 09:33:13.000
Mind tom down more with each them, can we say,

2301
09:33:17.639 --> 09:34:01.279
actually deal t s way so six fe.

2302
09:35:00.279 --> 09:35:21.400
Attatatatatatatatatatta.

2303
09:36:00.559 --> 09:36:26.639
Why do you? Where don't you?

2304
09:36:27.000 --> 09:36:28.480
Why sleep?

2305
09:36:30.720 --> 09:36:31.360
Why now?

2306
09:36:34.720 --> 09:36:38.760
Sinking deeply.

2307
09:36:41.160 --> 09:36:41.839
Until you have.

2308
09:36:42.080 --> 09:37:05.800
Say she frets whine, then let you stand in song?

2309
09:37:06.519 --> 09:37:16.559
Thoughts still there? Thank you some stocking thought stuff, some reason,

2310
09:37:19.639 --> 09:37:21.160
perhaps the attention.

2311
09:37:28.319 --> 09:37:29.480
What can do this?

2312
09:37:35.000 --> 09:37:35.440
Thank you?

2313
09:37:35.680 --> 09:37:37.120
What the next thought.

2314
09:37:40.239 --> 09:37:42.959
Spoken? And spots.

2315
09:37:49.199 --> 09:37:52.720
I do that's what's down to spend.

2316
09:37:52.839 --> 09:38:02.760
Then that's what's spoken. Love towards the stook stok s.

2317
09:38:05.639 --> 09:38:06.440
No bad.

2318
09:38:08.559 --> 09:38:09.879
This spy.

2319
09:38:11.360 --> 09:38:22.599
Boy. Just calm down, slow down, w down.

2320
09:38:26.760 --> 09:38:39.360
Now you should eat somethings, wins.

2321
09:38:40.080 --> 09:38:46.199
Come down the storm and set down the world, reach snow.

2322
09:38:49.080 --> 09:38:54.639
Sportmation, spring down this blow that's cook about.

2323
09:38:59.160 --> 09:38:59.279
Us?

2324
09:39:00.879 --> 09:39:01.279
What's it?

2325
09:39:04.800 --> 09:39:06.639
The response.

2326
09:39:11.400 --> 09:39:12.639
To this.

2327
09:39:14.199 --> 09:39:15.000
Not a way.

2328
09:39:16.839 --> 09:39:17.360
Steeply.

2329
09:39:21.680 --> 09:39:22.199
Do I know.

2330
09:39:28.360 --> 09:39:46.720
THETT through it? Last the GLOS.

2331
09:39:46.400 --> 09:40:05.639
Said, ASTs.

2332
09:41:37.080 --> 09:41:37.279
Good.

2333
09:42:20.480 --> 09:42:20.519
What