Aug. 9, 2025

(no music) (10 hours) Hypnosis for Severe Menstrual Cramp Relief (dysmenorrhea) | Jason Newland | 9th August 2025

(no music) (10 hours) Hypnosis for Severe Menstrual Cramp Relief (dysmenorrhea) | Jason Newland | 9th August 2025

Title: Severe Menstrual Cramp Relief Hypnosis – Continuous Deep Trance with 15 Pain Relief Techniques Description: Experience the deepest, most effective hypnosis session ever designed for severe menstrual cramps (dysmenorrhea). In this powerful...

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Title:
Severe Menstrual Cramp Relief Hypnosis – Continuous Deep Trance with 15 Pain Relief Techniques Description:
Experience the deepest, most effective hypnosis session ever designed for severe menstrual cramps (dysmenorrhea).
In this powerful continuous-deepening trance, Jason Newland guides you through 15 neuroscience-backed pain relief techniques — including cooling imagery, hypnotic anaesthesia, spinal “gate control” visualisation, muscle relaxation, warmth soothing, numbing glove transfer, future anchoring, and more. This unique session blends advanced hypnosis methods, modern neuroscience, and continuous deepening, ensuring you go deeper than ever before for lasting relief.
Whether your cramps are caused by high prostaglandins, muscle spasms, or stress, this recording works with your mind and body to restore comfort naturally — now and in future cycles. For best results, listen in a quiet place where you can relax fully, with no interruptions, and never while driving or operating machinery. 🎧 Hypnosis for severe period pain relief
💡 Science-based + deeply relaxing
🌊 Continuous deepening for maximum effect

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

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Hello, and welcome to Jasonnewland dot com and Vinnie Andre Newland,

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who I should get a website just for him, really

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shouldn't I. He's just jumped off the chair as soon

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as I started talking. I think sometimes he gets bored

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listening to me. I was actually talking to a neighbor

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last night, and he's struggling to keep awake. She all

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in the whole time. And I said to another neighbor,

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I said, I I've got a bit of a monotonous voice.

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And neither of them said, no, you haven't. It's fine,

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You've got a very interesting voice. It's you know, say, oh,

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this is my resting like my resting bitch face kind

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of this is I'm just a grumpy got grumpy face naturally,

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even though I can smile and stuff. I think my

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natural voice is a bit flat. Never mind, at least

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I've made use of it. I guess I've also got

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arresting grumpy face as well. I think that's got nothing

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to do with this recording. So welcome, Thank you for listening.

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Remember to be and to only listen when you can

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safely close your eyes. And this is not a replacement

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for medical advice. I am not a medical professional. I'm

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not any kind of professional. I'm just making this recording

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hoping to help some people yourself in alluded. Yeah, so

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please get permission from your doctor before listening to any

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hypnosis recordings when it comes to medical conditions. So, having

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said all that, I'm gonna do the recording. Yea, So today,

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Saturday the ninth, Focus, two thousand and twenty five. This

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might be quite a long recording. So you may find

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that you drift off to sleep while I'm doing a recording. Now,

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that isn't the purpose of the recording for you to

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fall asleep, although relaxing deeply definitely is the the point

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of everything that I do, whether it's to let me

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boy you to sleep, whether it's the chronic pain relief,

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whether it's hypnosis stuff, relaxing and we've I've got VIDI

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now he's chewing on something. He likes to be busy. Oh,

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by the way, I realized that not everyone listening to

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this may have listened to me before. So if you

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feel that I'm talking to like you should know what

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I'm talking about, apologies, I just assume that you know me.

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I'm just that's just the way I do these recordings,

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so it might not make much sense what I'm about

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to say, but I've got some new curtains. Now you

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won't hear that at the beginning of any other hypnosis

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recordings in the world. And I was about to say,

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there's soundproof and curtains, so hopefully they should damp and

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down some sound. But I've just heard something in the

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garden and it was very clear, so I'm not sure

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how well they're going to work. But I've also got

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another pair come in. They're really heavy, they're really big.

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I've got another pair and I've got like a a

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rack curtain rail. It's going to be put up, so

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I'm going to have both of them together and they're

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going to be above the window because at the moment

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there's a gap of a gap where the window is,

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so this will be covering the entire window. I'm hoping

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I hope, you hope, you hope that that will really

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reduced to sound from outside. My plan. Well, we'll see,

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I will see. But you don't you don't need complete

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silence for these recordings. I mean, it's kind of ideal

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for me in some ways. But you've also got Vinnie

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here chewing on a bony thing, and he's as much

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part of the recordings as I am. He's the mascot,

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He's my little boy, an you Vinny. He's He's very

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relaxed most of the time, and he also does fall

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asleep when I'm talking. Eventually, he'll just stop chewing and

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he will fall into a deep sleep eventually, But he

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likes to be part of the recordings, so I just

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stroke him, which I find quite relaxing for me. So

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I'm just letting you know what's going on. So he

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is here with me. It's not going to be completely silent.

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I'm hoping you know. It's weird, really, isn't. I'm trying

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to stop the noise from outside, but I've got noise inside.

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Is that irony? I do so at the very least,

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hopefully you will become more relaxed, and with relaxation, stress

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relief occurs. So stress stress reduces, tension reduces which in

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itself can have a hugely beneficial effect to your body

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and your mind, which I'm sure you know already. I'm

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not safe anything that you aren't always already aware of.

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I'm sure even if Shinny does continue to chew stuff

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throughout this recording. He's a Jack Russell, by the way,

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little red Jack Russell. It's pretty much the color of

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a fox, really. And you might notice that as the

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recording goes on that you become less and less aware,

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not just of background sounds on your side, but even

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you may stop, almost stop hearing my voice. Now unconsciously

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you'll still be hearing my voice, but maybe consciously you

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may start to drift so that when that does happen,

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my words and the things that I'm saying, which will

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all be positive based on this menstrual cramp relief, which

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is what this recording is for. Should have mentioned that,

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should night before? Now? The positive suggestions and words that

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I say, and the messages, the signals will all be absorbed.

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And sometimes when you drift off, that's when it comes

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even gets it affects you in a more deeper way,

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potentially because there's nothing getting in the way of it.

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There's no voice in your brain thinking what's he talking about? Now?

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What does he know? He's a man, how could he

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possibly know anything about menstrual cramp? And you're right, there's

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no way I could know. So I'm not pretending to

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know about what it's like to have severe menstrual cramp.

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I'm not gonna you know, I've known lots of people

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that have gone through it and have told me about it,

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but I don't know what it's like. But I don't

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know what lots of things are. Like I did a

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recording yesterday for fire promi algia. I don't have fire

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PROMI algia. If I did a recording for stuttering, I

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don't generally have a stutter. I do stammer a little

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bit sometimes, but generally that's more nerves, but not so

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much now. So you know, I will make recordings for

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situations that I both don't need for myself. I'll make

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recordings for things that I could do with myself. You know,

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if I did a weight loss recording, that's something that

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would benefit me, but I would probably be aiming at

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people that maybe that need it more than I do,

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although I do. I could do it a little bit more,

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lose a bit more weight. But I've lost a bit,

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but it's not like a big issue. It's a fat issue.

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It's a big issue just on my belly nowhere else.

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I'm my bumb So you know, that's the whole thing

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is like, how can you do recording for severe minstrual

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cramp relief. Well I am, and I'm going to do

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it now because my aim in life, and has been

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for nineteen years that I've been doing recordings, is to

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try and help, and luckily I've got possibly the most

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boring voice in the world. So it can be quite

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useful for relaxing. And when you relax and the tension

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releases and the stress releases. Pretty much any kind of

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pain in your body also reduces because tension. The weird

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thing about it is like pain causes you know, if

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someone has pain, then they get stressed. That stress causes tension,

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which then increases the pain experience, and it's over and

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over like that. But when you take away the pain

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stress issue, you're just left with the physical situation when

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your mind's calm. It's a bit like there are drugs

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in hospital which they don't take the pain away, but

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they make the person not care about the pain, so

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it does take the pain away in a sense. It's

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almost like the and doesn't care about it anymore. And

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that can be quite strange, quite strange feeling where you

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just don't it doesn't matter, you know. I mean, for example,

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you know, I could have a broken leg, and I

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could be sitting here feeling sorry for myself all my

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leg hurts, you know, all that stuff. But if I

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got a phone call from my dad and it was

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an emergency, I'd be up on my feet and i'd

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be you know, ordering a taxi and I'd be getting

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to his house or to the hospital or whatever the

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situation was. I wouldn't even give my leg a second thought.

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I wouldn't even feel my leg. Probably I might notice

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it if I put weight on it, just so you know,

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that's the whole point of pain, is to make sure

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that you're safe. But I wouldn't be focusing on myself.

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I'd be focusing on him or whatever the situation was.

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In the same way as you know, if I want

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the lottery, I don't do the lottery, but if I did,

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if I wont the lottery, I wouldn't be concerned with

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you know, physical condition, at least not in that moment.

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So we can be distracted. And you know, that's another

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thing that these recordings can be. It can offer is

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a distraction. Now either that I don't mean I'm going

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to start juggling or tap dancing. I'm not going to

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do that. I'm not going to make a you know,

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animal blooms. Nothing like that, mind you. I've never tried.

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I've never tried to do animal balloons. Has anyone listened

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to this ever? Is there anyone listening to this? Has

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anyone who's listening to has ever done an animal made

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an animal bloom? I wouldn't even know how to start.

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I could make a worm, That's about it. I can

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make a worm, or really fat worm. But yeah, I

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can't think of anything else that I could do. So

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before we begin this recording for severe menstrual cramp relief,

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please just know this that your mind and body do

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have a natural ability to change how sensations are experienced.

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And today you'll use that ability not to ignore your body,

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but to teach it are more comfortable, more balanced way

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of being. And you'll keep all the useful signals that

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your body sends you, but transformed the unnecessary intensity into

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something gentle, something manageable, even soothing. And as Vinnie continues

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to choose his bone, this session will guide you deeply

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and safely into a place where your body eases, relaxes,

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and the justs allow you to find relief now and

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whenever you choose in the future. Now. My suggestion, if

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you haven't done it already, is to find yourself a

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comfortable position, either lying down or sitting in a comfortable

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chair that fully supports your body, so you know if

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you do fall asleep. I feel he doesn't normally make

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this much noise when he's sitting next to me. Maybe

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this is his new idea, because he did say to

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me the other day, Daddy. I said, yeah, He said,

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do you think you should have some kind of special

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background thing? I said, what do you mean? Perhaps I

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could be the background. I said, well, you're already the background, really,

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aren't you. He said, yeah, but that's just me snoring.

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Maybe I should do some kind of singing or do

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some kind of do some talk in the background. And

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I said, well, yeah, if you care, if you want to.

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And I do think anything of it, but I guess

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that's what he's been doing. He decided to do that

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in the background. I'll let everyone know if it works, Finny,

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if you give me your feedback on that. I found

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it a little bit distracted. He's finished now, so you

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should go to sleep. So you might want to lay

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down on your bed. You might already have your bee

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lying down in your bed and I'm going to ask

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you to close your eyes. You might already have your

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eyes closed. I would have done by now, I mean

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twenty minutes in. I'd be asleep by now, or I'd

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be drifting. And you can let your arms and legs settle,

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your head rest easily. You breathing. So I'm not going

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to focus on your breathing because your breathings already very

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likely began to slow down naturally. It's a normal thing

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that happens. Your breathing gets deeper and it slows down,

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So you don't need to focus on it. You can

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if you want, but we're not going to try and

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control your breath. It's just being aware of your breath.

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Notice the weaver. Whenever you breathe out, you may notice

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that your muscles loosen, and breathing in, you can just

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draw in that sense of calmness, a sense of relaxation

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and healing. The spreads into every part of your body,

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and again you breathe out the stress as your muscles

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loosen even more, and it just continues like that. It

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continues naturally, and you can feel more and more relaxed,

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not because you're trying to feel comfortable and loose, but

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simply because that's the natural way to be in this situation. Now,

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in your mind, focus on the very top of your

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head and imagine a wave of soft, soothing relaxation beginning there,

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and this gentle wave moves down to your forehead, smoothing

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away any tightness, all the way down to your eyes,

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the tiny muscles around them softening and releasing. Your cheeks

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and jaw loosen as the waves move into your neck

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show orders, and as it does, those shoulders can drop

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just a fraction, as though gravities gently pulling them into comfort,

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moving down to your arms and your hands, your fingers,

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your chest, your stomach, abdomen, moving down from the back

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of your neck all the way down your spine, either

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side of your spine relaxing, soothing, loose, and you can

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feel that looseness and comfort spreading from your spine all

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across your back, your upper back and the middle of

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your back and your lower back sinking deep into your back,

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fill in every muscle with comfort as that feeding spreads

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into your hips, your buttocks, and your groin, all the

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way down your legs, relaxing all those big muscles and

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your thighs your knees, your shins, and your calf muscles,

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all the way down to your ankles, your feet and

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your toes, the tops of your feet and the bottoms

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of your feet, the heels of your feet, and each

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individual toe becoming more deeply relaxed, releasing every single particle

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of tension from each of those parts of your body. Yeah,

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looser and looser, calmer and calmer. And in a moment,

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I'll ask you to imagine standing at the top of

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a gentle staircase. Ten steps down, and with each step

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you'll double your relaxation, and at the bottom you'll find

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a place of complete comfort and in a focus. Ten,

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take the first step down, fearing yourself going deeper. Nine

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leting go ye even more. Eight the outside world's fading

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away and the inner world becomes more vivid, seven, doubling

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that relaxed feeling. Six. Maybe you've noticed your mind drifting

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as you relax even further. Five you may find that

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my voice is moving away. But at the same time,

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the positive messages are becoming stronger, and the words like relax, comfort, calm,

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and peaceful really registered with you, really affect how you

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feel now. Four Deeper and deeper relaxed. Three, you may

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feel that your mind is starting to open, ready to

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hear what I'm going to say next, Listening specifically so

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that you can benefit as much as possible in a

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way that maybe you'll be surprised at just how easily

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you can change the way you feel. Change how you

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feel too, more relaxed, more peaceful. Perhaps you start to

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even see the words peaceful and relaxed and calm in

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your mind, knowing that they're full of healing energy spreading

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through your body and your mind, changing how you feel

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with every passing second. One really enjoying the sensation of

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comfort and looseness. So loose, so peaceful now and in

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your mind, imagine that the part of your body where

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you felt discomfort in the past, your abdomen, maybe you'll

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lower back, your stomach is gently stepping away from the

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rest of you. You are here, and that sensation is

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over there. You can see it as an object, a color,

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or a shape in front of you. You are here,

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and that sensation's over there. Notice the texture, the movement, size,

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and now, as you observe it over there, begin to

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change it. For example, if it's red, make it pale pink,

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then white, maybe blue, change it to green, change it

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to yellow, and you can allow it to just change

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automatically to different colors. And if it's moving, maybe it's

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moving fast, you can slow it down. Slow it's some more.

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Perhaps if it's spinning, it could be like a circle

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that's spinning around. You could just imagine putting your hand

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on the side of it and stopping it from spinning.

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Maybe you could play around with the idea and turn

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it around so it spins the other direction, reversing that feeling.

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And if it's sharp, you can smooth the edges till

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it becomes soft, safe and harmless. Change in the texture,

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the movement, and the size, as well as the color

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of that sensation that's over there. Noticing how it feels different.

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Maybe there's a sound connected to that sensation over there.

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Maybe it's loud, and you can just turn the volume down.

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Maybe it's a song or a tune that you really

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don't like. Perhaps you can change that tune, play a

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different tune instead. Maybe you can make it a very

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silly tune. Think of a song that makes you laugh

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or wonder. When you listen, you feel good inside, you

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feel safe, feel happy. You could play that song. Now,

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as you observed a sensation over there, imagine place in

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a cool, soothing hair and all warm, comforting blanket over

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your stomach area. And your body knows which temperature brings relief,

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whether it's warmth that you need, whether it's coolness that

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you prefer. Your body knows what brings you relief as

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you feel that perfect temperature spreading inwards, cooling away inflammation

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and warming away any spasms. As each wave of temperature

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carries comfort, and every time you exhale, the comfort spreads further.

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The comfort spreads even deeper. As you imagine inside your spine,

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near the small of your back, that there's a gate,

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a pain gate that controls how much sensation reaches your mind.

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And you can see your hand on the control and

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slowly and gently begin to close that gate, And if

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you choose, you can leave it open just enough for

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your body to send the useful signals, but all the

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unnecessary intensity is blocked, filtered, replaced with calm, because quite honestly,

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you don't need them. As you float up in your

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mind above your body, above this moment in time, you

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can travel back along your timeline to earlier cycles, to

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other times that you experience discomfort, and from this higher

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perspective begin to pour gentle, healing light down into each

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of those memories. How does that feel sending that healing light?

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And what color is that healing light? Does it have

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a sound? Maybe it's silent, gently healing all of those memories,

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soothing them, transforming them, teaching your unconscious that this pattern

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can change. And as you do, you'll notice the future

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00:41:54.639 --> 00:42:06.440
begins to change to you may wonder why, you may

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just accept that this is the natural way for things

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to be. Because as you start to feel more positive

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towards the future, the way you see the future becomes

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more positive. And how does that feel? As you imagine

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a future of comfort and relief, feel and peaceful. Now

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float forward now into a future cycle and see yourself

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there feeling light, feeling comfortable and empowered, with your body

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responding in the best possible way, And you can hold

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onto that image, anchoring it that feeling deep inside as

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your new normal, feeling something that you expect from now

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00:43:46.639 --> 00:43:57.760
on to feel more comfort and peace, to experience more relaxation.

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You can feel more comfortable. Now you're learning to soften

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and release your muscles, know how to loosen and they

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do as your body finds balance naturally. Every minute that

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passes your comfort increases, you rest, you heal, You ease

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now and in the days ahead, and cycle from now

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on can and will be easier. Every cycle from now

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00:45:10.079 --> 00:45:18.400
on can and will be lighter. Every cycle from now

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00:45:18.480 --> 00:45:31.880
on can and will be calmer, more peaceful. And from

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this stay forward. Whenever you place your hand gently over

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your stomach area your abdomen and take a deep breath out,

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your body remembers this stay. Your body remembers this feeling

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of comfort, and that comfort returns quickly, easily and automatically.

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And in a moment, I'll count from one to five,

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and at five you can open your eyes, feeling refreshed, lighter,

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00:46:39.760 --> 00:46:43.920
and more at ease than before, if you choose to,

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00:46:46.760 --> 00:46:49.719
of course, if you want, you can just drift into

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a deep, deep sleep if that's what you choose as well.

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One hm, bringing back gentle movement to your hands and feet.

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Two breathing a little more deeply. Three feeling refreshed and clear.

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Four almost there. Five eyes open, feeling calm, comfortable, and

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in control, knowing that these deep, profound changes have occurred,

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and you can feel a sense of relief, pleasure, and

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00:48:27.280 --> 00:48:37.840
satisfaction for just how well you've accomplished and allowed these

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changes to happen in your mind and your body and

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00:48:43.960 --> 00:48:57.320
in your life going forward. Now, Thank you for listening.

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Remember to be kind to yourself, because you do deserve

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to be happy. Be gentle with yourself. He deserves to

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feel safe. Lots of love. Bye. Relax in a more

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deep and meaningful way, Maybe in a way that can

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not just allow you to feel calmer now and throughout

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00:49:53.840 --> 00:50:02.960
the time we've spend together here, not just relaxed at

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the end of the recording when it's finished and you

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can enjoy that sense of comfort and peace, but also

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I think it would be nice to have those feelings

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of relaxation continue for longer after the recording has ended,

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so that you can still benefit listening to my voice,

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00:51:05.519 --> 00:51:16.960
maybe in a few hours time, perhaps tomorrow, and then

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00:51:17.119 --> 00:51:25.360
by listening regularly, especially if you find like some people do,

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00:51:25.719 --> 00:51:30.199
and myself as well. Sometimes I find one particular recording

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that really resonates with me, and I just listen to

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00:51:39.760 --> 00:51:52.679
it over and over again every morning, every evening. There

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00:51:52.719 --> 00:51:57.760
was this recording from We're going back to about nineteen

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00:51:57.840 --> 00:52:05.599
ninety nine. It wasn't hypnosis, but it was a guided visualizations.

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It kind of was hypnosis, really, and I managed to

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00:52:12.760 --> 00:52:16.280
find it again and it still has the same effect

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00:52:16.800 --> 00:52:28.400
on me. And part of it was the person's voice

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00:52:28.800 --> 00:52:39.039
relaxed me, just felt so peaceful, and I'd look forward

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to listening to her in the morning and in the evening.

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And I knew before even pressing the play button that

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since I've done that, pressed the play button this is

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in the days of CD players, pressed the play button,

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if that it might have even been a tape tape recorder,

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I'd lie down on the bed and then even without

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00:53:34.079 --> 00:53:47.079
necessarily listening to her words because I had to memorized. Really,

395
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it was as if my body knew exactly what to do,

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00:54:02.519 --> 00:54:24.360
and the muscles just almost went into automatic relaxation, and

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I remember my mind would slow down. Now. Now, I

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00:54:38.519 --> 00:54:44.760
was listening to this recording in the early days of

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00:54:44.880 --> 00:54:55.559
learning hypnosis, and long before I ever made any videos

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00:54:55.679 --> 00:55:00.400
or audio recordings myself, because I didn't start doing that

401
00:55:00.559 --> 00:55:14.360
till two thousand and six, but I knew, I knew

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00:55:14.679 --> 00:55:27.440
how helpful I found being able to just let go,

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00:55:30.440 --> 00:55:35.719
to have that trust in the person that I'm listening

404
00:55:35.760 --> 00:55:50.000
to knowing that it's going to be just as relaxing,

405
00:55:50.119 --> 00:56:00.119
if not more so. Each time you hear my voice,

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00:56:00.960 --> 00:56:12.599
you may feel the same. Some people have been listening

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00:56:12.639 --> 00:56:26.599
to me for over a decade, maybe not solidly, obviously

408
00:56:26.639 --> 00:56:33.079
not twenty four hours a day, but maybe people come back.

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00:56:34.920 --> 00:56:48.599
Some people may be listen every day. That's something that

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00:56:48.679 --> 00:57:01.679
I do which you may not realize by listening, is

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00:57:05.800 --> 00:57:20.119
when I record these recordings. Now. For example, I also

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00:57:21.599 --> 00:57:32.840
am affected by the words that I say. So if

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00:57:32.880 --> 00:57:42.000
I said to you, focus on your feet, notice your

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00:57:42.079 --> 00:57:54.039
feet relaxing, I will be focusing on my feet. I

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00:57:54.119 --> 00:58:11.320
will be noticing my feet relaxing. If I have said

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00:58:11.480 --> 00:58:19.159
focus on your hands, and maybe notice the difference between

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00:58:19.199 --> 00:58:29.440
each hand, perhaps notice the the air in the room,

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00:58:29.960 --> 00:58:41.599
the temperature of the room. On the backs of your hands.

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00:58:42.599 --> 00:58:46.480
You may start to notice what almost feels like a

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00:58:46.639 --> 00:58:54.679
very light breeze, even though there may not be any

421
00:58:55.079 --> 00:58:59.960
type of breeze at all where you are right now.

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00:59:08.199 --> 00:59:18.800
And as you become aware of your hands, I'm also

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00:59:19.119 --> 00:59:47.360
aware of how relaxed my hands our feeling now and

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00:59:47.519 --> 00:59:54.440
when it comes to potentially drifting off to sleep, which

425
00:59:54.519 --> 01:00:09.960
may be the reason you're listening I also feel drowsy

426
01:00:10.880 --> 01:00:24.360
when I make these recordings. I also notice my mind drifting.

427
01:00:32.239 --> 01:00:44.840
In fact, at times I've actually fallen asleep without even noticing.

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01:00:49.719 --> 01:00:58.840
And then I carry on talking. And it's only where

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01:00:59.159 --> 01:01:08.239
I listen back to do the editing. I hear snoring,

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01:01:10.159 --> 01:01:17.440
and I think, I don't remember snoring. I remember talking.

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01:01:20.119 --> 01:01:27.519
This snoring was a pig turned up. That's why I

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01:01:27.599 --> 01:01:35.719
sound like when I snare and I get really into

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01:01:35.800 --> 01:01:55.119
the whole experience. I don't know how you feel. How

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01:01:55.239 --> 01:02:05.440
relaxed do you feel in your feet, How relaxed you

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01:02:05.679 --> 01:02:26.960
feel in your hands. I have noticed more and more

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01:02:32.880 --> 01:02:45.639
that the more relaxed, deeper level of comfort you feel,

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01:02:49.199 --> 01:03:05.400
the easier your breathing becomes. It's almost like that additional

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01:03:08.519 --> 01:03:29.519
muscle relaxation. So this allows you the breath easier without

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01:03:30.960 --> 01:04:01.360
necessarily focusing on your breath. However, being able to notice

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01:04:02.320 --> 01:04:32.000
the ease in which you breathe so naturally, you breathe

441
01:04:32.639 --> 01:05:16.320
so very easily and smoothly. Whenever I imagine my breathing improving,

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01:05:22.039 --> 01:05:35.360
when I've got my eyes closed, I tend to visualize

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01:05:37.480 --> 01:05:51.840
a beautiful field with trees and flowers producing all that

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01:05:53.920 --> 01:06:26.679
life giving oxygen. It feels nice to if nothing else,

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01:06:29.880 --> 01:07:04.000
just taking some time away from everything, enjoying that feeling

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01:07:04.400 --> 01:07:54.920
of peace, serenity with a joyful heart. Time seems to

447
01:07:55.159 --> 01:08:30.279
just drip by, so very slowly, relaxed, so deeply, peaceful,

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01:08:40.199 --> 01:09:48.720
completely unattached to any thoughts whatsoever in this moment, completely free.

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01:09:49.479 --> 01:10:40.840
Notice that your mind has slowed down. Slowed down because

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01:10:41.000 --> 01:11:09.640
nothing really requires your attention. You can enjoy the physical

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01:11:09.920 --> 01:11:21.600
sensations of allowing the stress rip out of your body,

452
01:11:28.039 --> 01:11:51.119
to appear out of every part of your body and

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01:11:51.439 --> 01:12:30.920
being released from your brain. Long your mind slowly but surely,

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01:12:37.800 --> 01:13:15.159
the muscles in lax relax h r so very deeply,

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01:13:30.840 --> 01:13:56.279
so deeply, and the feelings, the pleasant feelings in your

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01:13:56.560 --> 01:14:20.600
arms and shoulders yh deepening each part of your body

457
01:14:23.920 --> 01:15:02.319
further and deeper and deeper. Noticing the feelings in the

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01:15:02.399 --> 01:16:04.439
back of your neck, feelings in your wrists, muscles in

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01:16:04.720 --> 01:16:58.880
front of your body. I also feeling peaceful deeply as

460
01:16:58.920 --> 01:17:40.279
a sense of peace spreads through your very core. Even

461
01:17:40.479 --> 01:18:07.000
when you focus on your mind, your mind becomes bee

462
01:18:07.600 --> 01:19:44.000
and slowern deep relaxing, so very slow. His stomach He's

463
01:19:44.279 --> 01:20:31.840
Fallin's stomach your back. Notice, Notice how relaxed you'd never

464
01:20:32.399 --> 01:21:14.239
fear in the hole of your back. Your spy from

465
01:21:14.279 --> 01:21:19.279
your brain all the way down the middle of your back,

466
01:21:22.560 --> 01:21:56.640
sending and receiving millions of messages every day, deepcomfort, increasing

467
01:21:57.239 --> 01:22:00.159
deeply relaxed.

468
01:22:29.159 --> 01:22:29.479
You me.

469
01:22:55.520 --> 01:23:09.359
Y spreading those signals down your spine or cord into air,

470
01:23:09.560 --> 01:23:29.119
every part of your body, your shins and your calf muscles,

471
01:23:56.239 --> 01:24:23.920
your elbows, m hmm. Feelings of peace and tranquility spreading

472
01:24:24.680 --> 01:24:37.159
through your body, tips of your toes, to your eyes,

473
01:24:41.560 --> 01:25:00.119
your fingers, all the way to your lower back. On

474
01:25:00.399 --> 01:26:13.399
the thinker retinker peace, drifting mind, this wandering away, happy

475
01:26:14.239 --> 01:26:54.680
to let go, let go completely, let go, so tranquil

476
01:27:18.840 --> 01:27:56.079
the whole body, enjoying a censor letting go, he even

477
01:27:56.319 --> 01:29:54.399
more peace for enjoy the space, this space of peace

478
01:29:57.920 --> 01:32:20.279
and safety. So firy, fy, relaxed, letting go. Maybe we

479
01:32:20.399 --> 01:32:30.920
can just focus on the different parts of your body,

480
01:32:32.000 --> 01:33:35.119
just to notice your foot get in your eyes, utual,

481
01:33:40.720 --> 01:34:21.439
said lous. Notice in the sense of complete freedom, absolute freedom,

482
01:35:07.600 --> 01:35:34.800
rif drift Pea's for.

483
01:35:36.840 --> 01:36:18.000
Energy peace to breeze so much easier.

484
01:37:21.319 --> 01:37:32.960
You may have or may not have noticed your mind

485
01:37:33.640 --> 01:38:35.399
drifting peaceful moly even more deeply in the direction of

486
01:38:40.199 --> 01:40:35.800
total blissful pace, blissful pace to rest, total peace, come

487
01:40:41.439 --> 01:41:55.840
so calm, letting go peace with mind rex foty so relx,

488
01:42:04.520 --> 01:42:52.880
so relaxed. Your body feels almost invisible, so very relaxed.

489
01:42:56.319 --> 01:44:11.439
I'm peaceful, so peaceful, RelA licka on so peaceful. And

490
01:44:11.560 --> 01:44:18.920
you could start to notice that you are feeling more relaxed,

491
01:44:21.880 --> 01:44:31.720
even though I've not purposely focused your mind upon that

492
01:44:33.000 --> 01:44:39.119
sense of physical comfort that is growing within you throughout

493
01:44:39.159 --> 01:44:52.039
your body, and your mind starts to slow down, and

494
01:44:52.119 --> 01:44:59.560
that could be almost in recognition of I guess my

495
01:45:00.079 --> 01:45:14.720
each not being particularly fast and things just generally feel calmer.

496
01:45:18.119 --> 01:45:26.079
Just by listening to my voice, you give yourself an

497
01:45:26.159 --> 01:45:34.159
opportunity to take a break from the day, take a

498
01:45:34.199 --> 01:45:41.880
break from your life as it is, and to give

499
01:45:41.920 --> 01:45:50.439
yourself a rest, giving yourself permission to take some time off,

500
01:45:52.600 --> 01:45:57.960
and to allow your body to relax and allow your

501
01:45:58.119 --> 01:46:08.760
mind to slow down, which in turn releases the tension

502
01:46:10.159 --> 01:46:19.319
any stresses that you had in your body. It's almost

503
01:46:19.359 --> 01:46:23.600
as if the parts of your body just open up,

504
01:46:24.840 --> 01:46:36.479
allowing the negativity out and at the same time replacing

505
01:46:37.319 --> 01:46:46.880
that negativity with positive heathing energy which then fills your

506
01:46:46.920 --> 01:46:58.760
body up and your mind to also starts to appreciate

507
01:46:59.600 --> 01:47:18.000
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

508
01:47:21.159 --> 01:47:29.760
an energy that spreads through your body like a wave

509
01:47:32.039 --> 01:47:44.159
of comfort. And all this comes from just allowing yourself

510
01:47:47.039 --> 01:47:52.239
a few minutes, maybe half an hour, however long you

511
01:47:52.319 --> 01:48:05.399
want it to be, just rest and allow your mind

512
01:48:05.520 --> 01:48:16.399
and your body to almost reset itself to the settings

513
01:48:16.479 --> 01:48:32.199
of comfort and relaxation, calmness, which allows more room for

514
01:48:33.439 --> 01:48:45.479
feelings of pleasure and happiness to move around your body

515
01:48:47.239 --> 01:48:53.760
and into your mind, almost as if your mind and

516
01:48:53.800 --> 01:49:05.680
your body are sinking together, almost mirroring each other, with

517
01:49:05.760 --> 01:49:19.880
that growing positivity and calmness, And it feels nice. It

518
01:49:19.920 --> 01:49:25.960
really does feel nice to know that you are the

519
01:49:25.960 --> 01:49:39.279
one that has allowed yourself to feel more comfort and

520
01:49:39.479 --> 01:49:42.199
to experience.

521
01:49:43.800 --> 01:49:45.039
More of this.

522
01:49:46.720 --> 01:50:02.279
Deep relaxation spreading throughout your body. And as I focus

523
01:50:03.439 --> 01:50:09.439
on each part of your body, you can notice that

524
01:50:09.439 --> 01:50:26.520
that part becomes even more relaxed just by focusing on it.

525
01:50:26.520 --> 01:50:36.199
It becomes even more calm and comfortable just by focusing.

526
01:50:40.199 --> 01:50:46.319
And as I move down your body, starting at your head,

527
01:50:48.680 --> 01:50:55.399
the parts that you've already focused on will continue to

528
01:50:55.560 --> 01:51:03.199
relax deeply, and those parts that we've not yet focused

529
01:51:03.239 --> 01:51:16.640
on or just automatically release any remaining tension in anticipation

530
01:51:17.000 --> 01:51:30.039
of even more comfort about to come. Now, I'm going

531
01:51:30.079 --> 01:51:37.039
to start by focusing on your forehead. Just being aware

532
01:51:37.319 --> 01:51:45.960
of the feelings of your forehead and any background sounds

533
01:51:47.720 --> 01:51:52.600
like mister Herbert the pigeon can just allow you to

534
01:51:52.760 --> 01:51:59.920
feel even more relaxed. Just means you're in the moment.

535
01:52:03.119 --> 01:52:08.520
This isn't this isn't a sterile environment. This is the world.

536
01:52:11.920 --> 01:52:17.960
I live in the countryside, so there's lots of nature

537
01:52:18.479 --> 01:52:29.039
sounds around. So as you focus on your forehead, just

538
01:52:29.239 --> 01:52:37.600
notice how it becomes even more relaxed as you focus

539
01:52:39.319 --> 01:52:45.760
only on my voice and that part of your body.

540
01:52:49.000 --> 01:52:57.319
Moving down to your eyes, focusing on your eyes, noticing

541
01:52:59.720 --> 01:53:08.319
how are your eyelids feel so heavy yet so light

542
01:53:09.319 --> 01:53:15.520
at the same time, and all the muscles around your

543
01:53:15.600 --> 01:53:28.079
eyes relaxing completely. Moving your focus down to your mouth,

544
01:53:29.920 --> 01:53:36.960
your lips, your tongue, your teeth, and your gumbs, the

545
01:53:37.159 --> 01:53:51.720
whole of your mouth relaxing, calm and lease. As you

546
01:53:51.840 --> 01:53:59.760
focus now on your jaw, not just a part of

547
01:53:59.800 --> 01:54:04.680
your jaw near your mouth, your chin put all the

548
01:54:04.720 --> 01:54:09.199
way up the size of your face to your ears,

549
01:54:11.359 --> 01:54:23.159
the hole of your jaw feeding more relaxed.

550
01:54:26.520 --> 01:54:35.039
And calm.

551
01:54:35.399 --> 01:54:44.560
Focusing on your neck, the front of your neck and

552
01:54:44.600 --> 01:54:57.640
your throat relaxing and loose and calm. The sides of

553
01:54:57.760 --> 01:55:03.039
your neck, the right and left side of your neck

554
01:55:05.920 --> 01:55:21.840
relax and loose and calm. And now the back of

555
01:55:21.880 --> 01:55:34.760
your neck. Focusing on the back of your neck, letting

556
01:55:34.920 --> 01:55:39.600
go of any tension that may have been there before,

557
01:55:41.399 --> 01:55:55.520
and enjoying that sense of increasing comfort and release that

558
01:55:55.720 --> 01:56:06.119
you can experience in the back of your neck. Moving

559
01:56:06.359 --> 01:56:12.960
down your back and moving either side of your spine

560
01:56:14.239 --> 01:56:15.479
right from the top.

561
01:56:15.319 --> 01:56:16.319
Of your back.

562
01:56:17.920 --> 01:56:21.600
All the way down to the bottom of your back

563
01:56:27.600 --> 01:56:38.920
down to your lower back. And as you move up

564
01:56:38.960 --> 01:56:47.760
and down your spine, you can feel the muscles either

565
01:56:47.920 --> 01:57:01.479
side of your spine relaxing even more. And as those

566
01:57:01.600 --> 01:57:11.079
muscles relax, that sense of comfort starts to spread outwards

567
01:57:12.600 --> 01:57:22.239
from your spine into both sides of your back, the

568
01:57:22.319 --> 01:57:25.880
top of your back, the middle and your lower back.

569
01:57:29.359 --> 01:57:36.520
And as you scan gently and slowly up and down

570
01:57:36.680 --> 01:57:42.119
your back, there's the muscles in the top of your back,

571
01:57:43.279 --> 01:57:51.920
relax and become looser. The muscles in the middle of

572
01:57:51.960 --> 01:57:59.640
your back also seem to just almost divide from each other,

573
01:58:00.560 --> 01:58:16.760
separating and almost melting, and in your lower back it

574
01:58:16.880 --> 01:58:29.600
seems to be an extra special feeling of comfort. The

575
01:58:29.920 --> 01:58:36.279
spreads into your hips, so down your lower back, into

576
01:58:36.279 --> 01:58:47.600
your hips, into the area where your cosicks are, and

577
01:58:47.720 --> 01:58:56.560
into your buttocks, and all those muscles that spread in

578
01:58:56.720 --> 01:59:06.239
your lower back into your hip area start to melt,

579
01:59:10.680 --> 01:59:23.000
start to really let go. I don't even know where about.

580
01:59:23.119 --> 01:59:29.479
To focus on your shoulders. Your back and your spine

581
01:59:30.159 --> 01:59:46.960
will continue to let go, continue to relax so calmly,

582
01:59:51.640 --> 01:59:56.600
and as you focus on your shoulders, you may notice

583
01:59:56.800 --> 02:00:00.760
that they're already if you feeling.

584
02:00:03.640 --> 02:00:16.119
Really loose, already feeding.

585
02:00:20.520 --> 02:00:38.279
Calm and feeling those muscles then move from your neck

586
02:00:39.680 --> 02:00:59.159
into your shoulders feel so soft and gentle, so smooth.

587
02:01:04.680 --> 02:01:17.199
And calm, and.

588
02:01:17.079 --> 02:01:30.000
The feeling in your shoulders seems to spread deep into

589
02:01:30.039 --> 02:01:40.479
your shoulders, that sense of relaxation, not just traveling deeply

590
02:01:40.840 --> 02:01:57.800
into your muscles, but also relaxing the bones and moving

591
02:01:57.920 --> 02:02:06.239
all away to underneath your arm arms, relaxing a whole

592
02:02:06.399 --> 02:02:11.399
area between the tops of your shoulders and underneath your

593
02:02:11.560 --> 02:02:31.399
arms healing you feel so relaxed and comfortable in your shoulders.

594
02:02:34.880 --> 02:02:57.279
Who sends that deep healing message into your arms? You

595
02:02:57.399 --> 02:03:03.119
may feel almost as if your arms are not even there,

596
02:03:04.640 --> 02:03:56.520
because they're so relaxed, so deeply relaxed, so so calm.

597
02:03:41.640 --> 02:03:41.800
So.

598
02:03:48.520 --> 02:04:03.560
Loose, not feeling spreading all the way down your arms

599
02:04:06.239 --> 02:04:32.239
to elbows, including your elbows, their comforts spreads or away

600
02:04:34.960 --> 02:04:49.960
into your wrists, your forearments and your wrists being so heavy.

601
02:04:53.600 --> 02:05:37.880
Yet at the same time, sunlight and gentle frets. Now

602
02:05:38.319 --> 02:06:16.039
on your hands, my hands, so peaceful in your hands.

603
02:06:34.520 --> 02:06:53.600
There's a sense of real peace. It just seems to

604
02:06:57.560 --> 02:07:18.800
I feel so familiar when your hands relax deeply. M Yes,

605
02:07:36.199 --> 02:08:44.720
your thingers A thing is sidles you thing it tips

606
02:09:13.279 --> 02:09:32.520
Moving your attention to the front of your body, so comfortable,

607
02:09:43.439 --> 02:11:11.399
Moving your focus to your legs, love muscles in your thighs,

608
02:11:27.960 --> 02:12:05.399
your knees, so relaxed, a carved muscles and just sains

609
02:12:09.079 --> 02:14:24.640
co puzy four feathing your feet, sir, peaceful, so calm,

610
02:14:29.960 --> 02:15:22.159
so peaceful, so calm, so peaceful, so calm, so peace

611
02:15:22.640 --> 02:15:55.279
f RelA sin peace fa so calm, loving that deep relaxation,

612
02:15:56.880 --> 02:16:30.640
the spread your chestings, letting go of everything. So I'm

613
02:16:30.640 --> 02:16:40.520
gonna start counting down now from twenty down to one.

614
02:16:42.760 --> 02:16:45.959
You can imagine in a way it's like just walking

615
02:16:46.079 --> 02:16:51.959
down some steps and each step or twenty steps, and

616
02:16:52.040 --> 02:17:02.920
each step represents a level of comfort, each step represents

617
02:17:05.000 --> 02:17:17.479
a deepening of that comfort, and the fervies you walk

618
02:17:17.559 --> 02:17:23.360
down those steps that the deeper and more relaxed you feel.

619
02:17:29.959 --> 02:19:17.760
So starting with number twenty twenty nineteen, eighteen sevent Jean

620
02:20:04.079 --> 02:26:21.479
sixteen three four four seen too well five eight.

621
02:27:26.639 --> 02:30:29.280
Nine eight seven.

622
02:30:05.799 --> 02:31:22.239
Us H.

623
02:32:22.120 --> 02:33:42.239
Five four.

624
02:34:09.879 --> 02:34:34.959
H h.

625
02:35:00.079 --> 02:35:00.280
Yeah.

626
02:37:19.760 --> 02:38:26.200
One. And now as you focus on your eyes, we're

627
02:38:26.280 --> 02:38:38.079
gonna count down from ten dout one, focusing just on

628
02:38:38.200 --> 02:38:49.200
your eyes, your eyelids, the muscles around your eyes, your

629
02:38:49.239 --> 02:39:08.520
eye walls themselves, our whole area that makes up your eye.

630
02:39:09.200 --> 02:39:16.760
And as we count down from ten down to one,

631
02:39:17.000 --> 02:39:30.959
whilst focusing on your eyes, you'll become twice is relaxed

632
02:39:33.159 --> 02:39:46.360
with each number counting down that you may find the

633
02:39:46.399 --> 02:39:52.879
all you want to do is just drift off to sleep.

634
02:39:55.840 --> 02:40:02.520
And if that's what you want, then just allow yourself

635
02:40:02.600 --> 02:40:17.239
to do that. Now, focusing on your eyes, I'm going

636
02:40:17.319 --> 02:40:27.079
to begin counting down from ten down to one right

637
02:40:27.120 --> 02:47:02.040
now ten nine eight seven s five four fre hey.

638
02:48:05.399 --> 02:49:39.840
Two one.

639
02:49:40.200 --> 02:49:55.559
So count and down from ten to one ten nine

640
02:49:56.600 --> 02:50:24.440
eight seven, six five four three two one. And maybe

641
02:50:24.479 --> 02:50:27.440
that was a bit too quick in order to relax.

642
02:50:28.600 --> 02:50:33.000
Maybe it's a bit too fast for you to notice

643
02:50:33.120 --> 02:50:41.200
the calming of your body, maybe even a little bit

644
02:50:41.239 --> 02:50:45.360
of pressure there, Like you're counting down from ten to one.

645
02:50:45.440 --> 02:50:48.840
Would you expect me to do man, expect me to

646
02:50:48.879 --> 02:50:58.719
STI go floppy just because you're counting down. We could

647
02:50:58.760 --> 02:51:02.680
try it again, but this time I go this lower.

648
02:51:04.760 --> 02:51:09.639
This time, as you focus on the whole of your

649
02:51:09.680 --> 02:51:18.079
body before we focus on your legs. Just notice how

650
02:51:18.120 --> 02:51:32.239
your body does start to feel more relaxed with every

651
02:51:32.360 --> 02:52:05.479
number that I count down ten nine eight seven six

652
02:52:13.879 --> 02:53:22.840
five four three two one, And just notice how how

653
02:53:22.879 --> 02:53:33.000
you feel generally, how your body feels. It's not necessarily

654
02:53:33.079 --> 02:53:43.559
even about counting down from ten to one. It's that

655
02:53:43.760 --> 02:54:03.520
space that you have, that space between being active physically

656
02:54:03.639 --> 02:54:13.319
or mentally to just sitting or lying down, just being there,

657
02:54:14.000 --> 02:54:19.479
not doing anything, not saying anything, or needing to think

658
02:54:19.559 --> 02:54:25.479
about anything. So it opens up a space, you know,

659
02:54:25.639 --> 02:54:35.799
a bit of a space, a gap, and the more

660
02:54:36.280 --> 02:54:39.719
I came down from ten to one, the bigger that

661
02:54:39.799 --> 02:54:50.840
gap becomes. So there's that gap of calmness, of comfort, relaxation.

662
02:54:56.719 --> 02:55:09.239
It's a nice feeling, and it moves those stresses or

663
02:55:09.600 --> 02:55:23.959
discomforts physically or emotionally, moves them away. Allows you.

664
02:55:26.159 --> 02:55:26.760
To just.

665
02:55:29.680 --> 02:55:36.440
Slow down, someone to count again from ten down to one,

666
02:55:36.840 --> 02:55:47.079
and notice that gap widening, the gap. And as it widens,

667
02:55:47.120 --> 02:55:53.200
it's almost like the thestress and attention falls into the

668
02:55:53.239 --> 02:57:03.040
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

669
02:57:14.120 --> 02:58:15.280
four three two.

670
02:58:08.000 --> 02:58:18.959
One.

671
02:58:20.159 --> 02:58:41.360
How does your body feel now? Can you notice? Do

672
02:58:41.399 --> 02:59:18.399
you feeling calmer, the feeling more relaxed as we now

673
02:59:18.520 --> 02:59:39.239
focus on your legs, just your legs. We're just gonna

674
02:59:39.280 --> 02:59:58.719
start with focusing on your thighs. Of course, it's not

675
02:59:58.799 --> 03:00:07.319
the most exciting thing to be doing, because I'm sure,

676
03:00:07.440 --> 03:00:10.040
like most of your body is not a lot going

677
03:00:10.079 --> 03:00:22.879
on right now. Just focusing on the whole of your thighs,

678
03:00:25.559 --> 03:00:29.479
the tops of your thighs, the sides of your thighs,

679
03:00:31.520 --> 03:00:36.000
the bottoms of your thighs, your outer thighs, and your

680
03:00:36.079 --> 03:00:41.360
inner thighs. Basically the whole of your thigh that leads

681
03:00:42.360 --> 03:00:57.920
into your hip and it goes down to your knee joints. Now,

682
03:00:58.000 --> 03:01:05.239
this is a big area. It's a very heavy area.

683
03:01:05.520 --> 03:01:11.520
It's very strong. Probably the strongest muscles in your body

684
03:01:12.079 --> 03:01:26.520
are in your thighs. But I don't think we perhaps

685
03:01:28.479 --> 03:01:41.239
give enough attention to our thighs. Perhaps we don't acknowledge

686
03:01:41.879 --> 03:02:01.239
how important our thighs are to our lives, how much

687
03:02:03.879 --> 03:02:17.440
they actually do for us all through our lives. And

688
03:02:17.520 --> 03:02:23.239
it may seem to sound really weird, but I think

689
03:02:23.280 --> 03:02:30.239
that all of our body parts, especially our thighs, need

690
03:02:30.399 --> 03:02:44.879
some TLC, a bit of love shown, a bit of acknowledgement.

691
03:02:47.360 --> 03:02:56.959
I thank you gratitude for our thighs do for us.

692
03:03:03.200 --> 03:03:08.840
And I know this may sound a bit strange. Maybe

693
03:03:08.879 --> 03:03:11.680
you think, why am I surely how I should be

694
03:03:11.719 --> 03:03:16.520
out in the garden hugging a tree or something. Well,

695
03:03:20.639 --> 03:03:23.079
it's hard to set a microphone up on a tree.

696
03:03:23.959 --> 03:03:26.239
That's why I'm doing this indoors. Otherwise I would be

697
03:03:26.239 --> 03:03:30.000
outside hugging a tree. Now I can't see the television

698
03:03:30.040 --> 03:03:38.760
from the tree. If you move down to your knees,

699
03:03:40.520 --> 03:03:48.479
gain such an important part, and I think we don't

700
03:03:48.559 --> 03:03:56.479
necessarily I'll speak for myself here I don't necessarily appreciate

701
03:03:58.200 --> 03:04:03.319
all that my knees do for me until I have

702
03:04:03.399 --> 03:04:06.840
a problem with my knee. It's occasionally, if I ever

703
03:04:08.360 --> 03:04:12.360
maybe i'll bash it, or it's aching for some reason.

704
03:04:14.040 --> 03:04:20.280
It's then that I realize how much it does. You know,

705
03:04:20.360 --> 03:04:26.319
the benefit of being able to use my legs without

706
03:04:28.079 --> 03:04:35.360
any kind of physical discomfort is a beautiful thing that's

707
03:04:35.520 --> 03:04:43.959
possibly not appreciated until it's temporarily removed. You know that's comfort.

708
03:04:48.040 --> 03:04:52.680
But as you focus on your knees, regardless of how

709
03:04:52.719 --> 03:04:59.840
your knees feel, you can have that sense of grated

710
03:05:01.760 --> 03:05:04.399
and love to your knees for all that they do

711
03:05:04.559 --> 03:05:17.600
for you. And you can still have that attention on

712
03:05:17.680 --> 03:05:23.840
your thighs and maybe notice how your thighs feel. Maybe

713
03:05:24.159 --> 03:05:41.600
you've noticed that they are relaxing more deeply as you

714
03:05:41.719 --> 03:05:47.079
focus now on the bottoms of your legs, your shins

715
03:05:47.840 --> 03:05:53.559
and your calf muscles and the bones between your knees

716
03:05:54.280 --> 03:06:02.040
and your feet incorporate, and of course, your ankles so important.

717
03:06:07.479 --> 03:06:12.120
You know, anyone that's had even like the slightest sprain

718
03:06:12.239 --> 03:06:19.319
of an ankle knows how how much we take our

719
03:06:19.399 --> 03:06:28.000
ankles for granted. And it's kind of strange in a

720
03:06:28.000 --> 03:06:33.639
way when you think that. You know, logically, our wrists

721
03:06:33.799 --> 03:06:36.719
are a lot thinner than the rest of our arms,

722
03:06:37.760 --> 03:06:41.280
which is okay, it doesn't I can't see any problem

723
03:06:41.280 --> 03:06:46.239
with that because we're just picking stuff up. But our

724
03:06:46.239 --> 03:06:52.159
ankles so much thinner than the rest of our legs,

725
03:06:58.520 --> 03:07:02.959
and from a physics perspective or logical even it doesn't

726
03:07:03.000 --> 03:07:09.000
really make sense that all this weight would ultimately be

727
03:07:10.079 --> 03:07:20.159
resting on your ankles then leading to your feet, that

728
03:07:20.680 --> 03:07:29.719
thin area, thin bone. Yeah, it does so much great work.

729
03:07:31.840 --> 03:07:41.520
Supports us, supports our body for a lifetime, helps us

730
03:07:42.040 --> 03:07:51.399
to balance, helps you to get around and be mobile.

731
03:07:57.719 --> 03:08:05.760
And there's the calf muscles. Of course, when I was younger,

732
03:08:05.879 --> 03:08:08.959
I couldn't see the point in calf muscles. I didn't

733
03:08:08.959 --> 03:08:14.399
seem to do anything. Okay, if I walked around on tiptoes,

734
03:08:15.120 --> 03:08:19.000
then my calf muscles get some work. But of course

735
03:08:19.040 --> 03:08:23.200
that's not true. The calf muscles are being used whenever

736
03:08:23.239 --> 03:08:35.239
we use her legs and your shins there to protect

737
03:08:37.159 --> 03:08:45.840
your lower legs, shaped in a way almost as a

738
03:08:45.879 --> 03:08:58.319
protector for the bone, leading of course to your ankles

739
03:09:01.520 --> 03:09:08.159
and your feet. But we're not going to focus on

740
03:09:08.200 --> 03:09:10.399
your feet. We're just going to focus on the legs,

741
03:09:12.399 --> 03:09:17.040
I realize, but now that I've mentioned your feet, it

742
03:09:17.159 --> 03:09:22.079
probably focuses on them anyway, So maybe I should focus

743
03:09:22.120 --> 03:09:28.000
on your feet a little bit. You can have them

744
03:09:28.000 --> 03:09:33.799
in your awareness the same as you have your thighs

745
03:09:33.840 --> 03:09:38.239
in your awareness. Even though we haven't been focusing on

746
03:09:38.319 --> 03:09:44.799
your thighs a few minutes, we've been focusing on your ankles,

747
03:09:50.159 --> 03:10:00.680
there's still that sensation of comfort in your f thighs

748
03:10:05.360 --> 03:10:13.319
in this that movement of energy because the thighs hold

749
03:10:14.680 --> 03:10:20.200
lots of different sensations. Of course, there's the muscles, the

750
03:10:20.239 --> 03:10:32.760
big strong muscles that we have in our thighs. But

751
03:10:32.879 --> 03:10:39.000
the skin on the outside of the thighs, as in

752
03:10:39.040 --> 03:10:44.840
the outside of all of our body, can be very sensitive,

753
03:10:48.719 --> 03:11:02.000
sensitive to the touch, sensitive to temperature, and inside your

754
03:11:02.040 --> 03:11:09.520
thighs the bones, there's the muscle, there's the blood, vessels,

755
03:11:09.639 --> 03:11:15.879
the arch trees, it's all this stuff that's inside your thighs.

756
03:11:19.760 --> 03:11:22.920
And I guess sometimes it'd be nice if you could

757
03:11:22.959 --> 03:11:28.520
actually put your fingers inside your thighs and a message,

758
03:11:30.680 --> 03:11:34.280
so you can message on the outside, of course, but

759
03:11:34.319 --> 03:11:37.479
to be able to get deep into the muscles and

760
03:11:37.520 --> 03:11:42.680
to be able to just massage inside your thighs, message

761
03:11:42.680 --> 03:11:50.760
in the bones of your leg massage in all the

762
03:11:50.920 --> 03:12:01.559
veins and just gently healing your thighs, and you could

763
03:12:01.639 --> 03:12:08.559
move down messaging inside your knees. It's a message in

764
03:12:08.639 --> 03:12:16.040
those bones, but with healing fingertips, spreading that healing energy

765
03:12:16.760 --> 03:12:26.520
deep into the joints of your knees. Of course, there's

766
03:12:26.559 --> 03:12:30.479
the back of your your knee, you know, the inside

767
03:12:30.600 --> 03:12:37.959
crease where your knee is. It's a very sensitive area.

768
03:12:38.760 --> 03:12:43.200
Very it feels very nice when you stroke it. That

769
03:12:43.280 --> 03:12:47.000
might be because it's an area that's not really touched

770
03:12:47.159 --> 03:12:53.760
very often. It's almost like a hidden part, that crease

771
03:12:55.879 --> 03:13:00.360
in your legs. It's almost like a part heart that

772
03:13:02.159 --> 03:13:13.399
has a sensitivity, which is a little bit different. Of course,

773
03:13:13.440 --> 03:13:23.959
it's protected by your legs. So you can imagine putting

774
03:13:24.840 --> 03:13:34.479
your fingers into that crease in your legs, that fold

775
03:13:34.600 --> 03:13:38.799
in between your legs. You can just message with your fingertips.

776
03:13:39.959 --> 03:13:46.719
Imagine your fingertips going inside massage in the muscle tissue.

777
03:13:51.319 --> 03:13:55.719
You can of course feel the bones of your knees

778
03:13:57.079 --> 03:14:07.559
heating through your fingertips, and then as you go down

779
03:14:10.399 --> 03:14:13.239
to your calf muscles. Now that's the part. I'd like

780
03:14:13.280 --> 03:14:18.000
to be able to really put my fingertips deep inside

781
03:14:18.719 --> 03:14:27.719
my calf muscles, massage in every single tissue of that muscle,

782
03:14:29.280 --> 03:14:39.239
healing every part, and then doing the same for my shins,

783
03:14:42.399 --> 03:14:49.319
massage in and gently stroking the bones, gently stroking them,

784
03:14:50.159 --> 03:14:54.399
healing in a loving way, because they deserve to be

785
03:14:54.479 --> 03:15:01.680
treated as the precious bones that they are. Because our

786
03:15:01.799 --> 03:15:05.399
legs are so precious as in all the other parts

787
03:15:05.440 --> 03:15:13.159
of our body, and more precious of any juel on

788
03:15:13.200 --> 03:15:29.600
the planet. When you start to think about your legs

789
03:15:29.680 --> 03:15:40.799
in this way, it can change your perspective. It might

790
03:15:40.959 --> 03:15:47.719
sound a bit a bit silly to start with the

791
03:15:47.760 --> 03:15:55.920
idea of having love for your legs, showing appreciation for

792
03:15:56.000 --> 03:16:02.120
your thighs, wanting to be able to put your hands

793
03:16:03.040 --> 03:16:11.879
in your thighs, massage the muscles and the bones, and

794
03:16:11.959 --> 03:16:17.520
to get your fingers deep in there, releasing all tension,

795
03:16:20.360 --> 03:16:29.200
just to show how much you care about your legs,

796
03:16:29.879 --> 03:16:33.639
how much you care for what your legs do for

797
03:16:33.760 --> 03:16:47.440
you regularly, your knees, your calves, your ankles, the strength

798
03:16:47.520 --> 03:16:55.600
of your ankles, considering how thin they are compared to

799
03:16:55.719 --> 03:17:02.440
the rest of your legs, especially your thighs. Yeah, they're

800
03:17:02.559 --> 03:17:14.840
so strong, so flexible, absolutely amazing things. Your ankles are

801
03:17:18.680 --> 03:17:23.920
truly a gift because of what they do for you,

802
03:17:29.239 --> 03:17:36.200
supporting all that weight, regardless of how what weight you are,

803
03:17:37.360 --> 03:17:42.159
even if you're only eight stone, there's still a lot

804
03:17:42.200 --> 03:17:48.879
of weight for these little ankles. Now, I'm a lot

805
03:17:49.079 --> 03:17:59.040
heavier than eight stone double back, yet my ankles support

806
03:17:59.120 --> 03:18:06.479
my body all the time, or they do give off

807
03:18:06.520 --> 03:18:12.159
a sigh of relief when I sit down, have my

808
03:18:12.200 --> 03:18:21.159
whole legs do my feet feet also go and my

809
03:18:21.239 --> 03:18:48.840
toes clap. We're so happy. Your legs really are amazing.

810
03:18:51.399 --> 03:18:55.120
And I know that talking about talking about your legs

811
03:18:55.200 --> 03:19:01.719
is probably possibly among the most most boring things you

812
03:19:01.840 --> 03:19:10.879
ever heard anyone say. Possibly or boring or not, everything

813
03:19:10.920 --> 03:19:26.399
I said is true. Your legs are amazing. Your legs

814
03:19:26.520 --> 03:19:46.120
deserve not just respect, They deserve to relax deeply. They

815
03:19:46.200 --> 03:19:51.559
deserve to take some time out of the day to

816
03:19:51.760 --> 03:20:27.920
just let go completely. The legs really can relax. And

817
03:20:28.000 --> 03:20:32.000
because the legs are so such a most you know,

818
03:20:32.200 --> 03:20:38.200
very important part of your body. When you relax your legs,

819
03:20:38.239 --> 03:20:45.520
the rest of your body also naturally follows in that

820
03:20:49.200 --> 03:20:59.879
journey of comfort. I can feel it in my hip.

821
03:21:01.440 --> 03:21:08.559
My hips feel really loose, and also my lwer back

822
03:21:08.600 --> 03:21:15.239
as well. My lower back really feels it feels stretched,

823
03:21:16.319 --> 03:21:19.399
even though I'm just sitting in a chair and there's

824
03:21:19.479 --> 03:21:24.760
no stretching as far as I'm aware that I'm doing.

825
03:21:25.760 --> 03:21:28.440
It's almost as if the muscles are just relaxed so

826
03:21:28.639 --> 03:21:34.600
much that there is a natural stretch as the tension

827
03:21:35.440 --> 03:21:56.760
has reduced a lot. And I'm now going to count

828
03:21:56.799 --> 03:22:04.680
down from ten down to one, and you can continue

829
03:22:06.520 --> 03:22:32.840
to fill wonderfully relaxed ten nine, eight, seven six, five

830
03:22:37.440 --> 03:23:05.479
four three two one relax. So I'm just going to

831
03:23:05.559 --> 03:23:11.200
count down from five down to one, and as a countdown,

832
03:23:12.239 --> 03:23:17.239
if you just focus on the numbers, just the numbers

833
03:23:18.639 --> 03:23:27.680
counting down, and notice how you feel in this moment

834
03:23:29.399 --> 03:23:33.840
as you hear the numbers counting down, knowing that those

835
03:23:33.959 --> 03:23:47.040
numbers counting down represent you feeling calmer, not just in

836
03:23:47.079 --> 03:23:55.639
your body, but also relaxing your mind. Just notice how

837
03:23:55.680 --> 03:24:01.559
you feel. There's nothing to do, it's nothing to say,

838
03:24:02.200 --> 03:24:19.360
there's nothing to think about. Starting with number five four

839
03:24:28.760 --> 03:25:04.879
three two one, as you notice the gradual letting go

840
03:25:07.120 --> 03:25:14.079
that the tension in your body You may also begin

841
03:25:14.360 --> 03:25:20.440
to notice and be aware of how your mind is

842
03:25:21.440 --> 03:25:29.280
starting to slow down. This is just a natural thing

843
03:25:29.719 --> 03:25:37.159
that happens. It's not really a special procedure. It's just

844
03:25:37.319 --> 03:25:43.559
natural because as your body relaxes, your mind also starts

845
03:25:43.600 --> 03:25:48.319
to relax, and the more your mind relaxes, the more

846
03:25:48.360 --> 03:25:53.639
your body relaxes. It's just a continuous circle of relaxation,

847
03:26:00.120 --> 03:26:08.719
that calmness that comes from relative quietness. You know, even

848
03:26:09.040 --> 03:26:15.840
even if there's background sounds either your side online, it's

849
03:26:15.920 --> 03:26:21.840
still going to be quite calm. You know, you haven't

850
03:26:21.879 --> 03:26:26.799
got the television on, there's no music in the background

851
03:26:26.920 --> 03:26:29.639
unless you're listening to the recording with music. Of course,

852
03:26:34.440 --> 03:26:36.639
you're very likely not going to be sitting in a

853
03:26:36.719 --> 03:26:39.879
room with other people. Of course you might be, but

854
03:26:41.120 --> 03:26:44.479
generally it's more ideal if you can do this on

855
03:26:44.520 --> 03:26:55.879
your own, so no distractions, and when you stop thinking

856
03:26:55.920 --> 03:27:13.079
about stuff, relaxation automatically rises. A sense of comfort starts

857
03:27:13.120 --> 03:27:21.959
to grow, and without trying to build it up into

858
03:27:22.000 --> 03:27:34.479
something fantastical or something magical, this is just a natural process,

859
03:27:36.440 --> 03:27:47.360
something that's easy to accomplish. In fact, it's almost the

860
03:27:47.639 --> 03:27:54.399
sense of relaxing completely happens really when you put no

861
03:27:54.520 --> 03:27:59.120
effort into it. It's not something that you can really force.

862
03:28:01.760 --> 03:28:11.120
It's something that happens naturally. And part of the process

863
03:28:11.520 --> 03:28:22.760
of this recording and others is simply two allow you

864
03:28:25.120 --> 03:28:36.000
to take advantage of this space this time, to just

865
03:28:40.120 --> 03:28:50.920
let go, to just be here, to be in tune

866
03:28:51.399 --> 03:29:03.520
with how you feel, yet with the intention of wanting

867
03:29:03.760 --> 03:29:15.879
to relax deeply and maybe even to fall asleep, depending

868
03:29:16.120 --> 03:29:22.440
on what it is that you wish for yourself in

869
03:29:22.479 --> 03:29:38.639
this moment. As we know, relaxing is the majority of

870
03:29:38.719 --> 03:29:43.520
the process of falling asleep. The actual falling asleep part

871
03:29:43.559 --> 03:29:51.760
is the tiny bit at the end. The deeper relaxed

872
03:29:52.040 --> 03:30:13.639
do you become, the easier you find yourself drifting. You

873
03:30:13.719 --> 03:30:21.879
can also if you choose stay focused on my voice

874
03:30:22.520 --> 03:30:54.079
and really enjoy the process gradually relaxing each muscle in

875
03:30:54.120 --> 03:31:21.479
your body nedlessly and just observing the sensation of letting

876
03:31:21.600 --> 03:31:37.239
go completely. This time, I'm going to count from six

877
03:31:38.239 --> 03:31:50.319
down to one, and you can notice your mind calming

878
03:31:50.600 --> 03:32:03.159
down more with each number that you hear me say, naturally,

879
03:32:04.200 --> 03:35:06.399
feeling calm and slow and peaceful, six, five, four, three, two, one,

880
03:35:06.879 --> 03:35:16.920
being aware of how your mind has slowed right down,

881
03:35:19.719 --> 03:35:43.120
sinking deeply into relaxation. And as you focus on your mind,

882
03:35:43.399 --> 03:35:55.920
you may notice that there are some thoughts still there,

883
03:35:55.920 --> 03:36:05.479
maybe some stubborn thoughts that for some reason perhaps need

884
03:36:05.559 --> 03:36:20.799
your attention. That's what you can do is send love

885
03:36:21.000 --> 03:36:34.639
to those thoughts. Sprinkle those thoughts with love like all

886
03:36:34.760 --> 03:36:40.440
petals from a flower. Just sprinkle it over them, petals

887
03:36:40.479 --> 03:36:47.719
filled with love towards those thoughts, to let those thoughts

888
03:36:47.879 --> 03:36:54.760
know that you're not abandon in them. You just need them,

889
03:36:55.920 --> 03:37:07.079
you require them. Did just calm down, slow down, quiet

890
03:37:07.360 --> 03:37:23.399
down for now. So as you focus on those remaining thoughts.

891
03:37:24.559 --> 03:37:29.959
As we count down this time from seven down to one.

892
03:37:30.200 --> 03:37:45.840
With each number, just imagine sprinkling those flower petals of love, kindness,

893
03:37:45.879 --> 03:37:57.760
gratitude over those thoughts, which will allow them to just

894
03:37:59.159 --> 03:38:14.239
melt away and relaxed deeply. With every number, those thoughts

895
03:38:14.319 --> 03:39:09.840
would become more and more relaxed. Starting with number seven, six, five.

896
03:39:22.680 --> 03:40:54.719
Four, three, two.

897
03:40:40.719 --> 03:41:10.879
One, And it's you. Now, notice how relaxed your feeling

898
03:41:14.520 --> 03:41:30.200
in your body. We're going to focus on your hands,

899
03:41:36.000 --> 03:41:42.360
because the more relaxed your hands are, the more relaxed

900
03:41:42.520 --> 03:42:03.559
your body and mind are. This you focus on your

901
03:42:03.680 --> 03:42:13.879
hands and your fingers. There's nothing needed to be done.

902
03:42:14.879 --> 03:42:19.959
There's no clenching of fists or dents in the fingers

903
03:42:20.079 --> 03:42:33.799
or anything like that. It's just noticing and focusing on

904
03:42:33.840 --> 03:43:02.079
your hands, noticing how they feel. Because the more relaxed

905
03:43:02.479 --> 03:43:12.479
your hands fill, the calmer your mind feels, and the

906
03:43:12.520 --> 03:43:29.520
more comfort you feel throughout your body. And you may

907
03:43:31.920 --> 03:44:15.040
have already noticed your mind is starting dressed like since,

908
03:44:19.079 --> 03:44:33.719
just on your hands and fingers, allowing them to experience

909
03:44:36.440 --> 03:44:44.840
a real deepening of that relaxation in your hands and fingers,

910
03:44:50.680 --> 03:45:13.079
more and more relaxed. With each number from eight down

911
03:45:13.159 --> 03:45:26.000
to one, you can almost feel that healing and relaxing

912
03:45:26.479 --> 03:45:42.600
energy spreading into your hands and fingers, becoming year more

913
03:45:44.799 --> 03:46:01.600
relaxing with each number you hear, going down eight down

914
03:46:02.319 --> 03:48:38.440
to one, drifting, drifting again starting with number eight, seven, six, five, four,

915
03:48:57.959 --> 03:50:24.959
three s. Just being here now, nothing to think about,

916
03:50:26.680 --> 03:50:38.280
nothing to do, nothing to say, and everything just feels calmer.

917
03:50:42.719 --> 03:50:50.280
And this is your natural state of being. This is

918
03:50:50.440 --> 03:50:57.120
how you just normally feel when you take away all

919
03:50:57.280 --> 03:51:04.280
that other stuff that we add, you know, things like

920
03:51:04.639 --> 03:51:20.399
stress and worrying and overthinking and anxiety, tension just generally

921
03:51:20.559 --> 03:51:26.600
thinking about stuff, and you take that away, which is

922
03:51:26.600 --> 03:51:35.920
what we do. What we do now, you're left with

923
03:51:38.639 --> 03:51:47.200
a real sense of peacefulness, which comes to you very

924
03:51:47.280 --> 03:52:02.680
quickly because ultimately it's just a feeling, a feeling of comfort.

925
03:52:06.319 --> 03:52:09.719
It's almost as if you've gone inside yourself and you've

926
03:52:09.760 --> 03:52:24.399
found a special place where everything is peaceful, a place

927
03:52:24.559 --> 03:52:33.120
where you can feel relaxed and your natural sense of comfort,

928
03:52:35.639 --> 03:52:43.399
a place where you can be you, where you can

929
03:52:43.760 --> 03:52:50.440
accept yourself for who you are, a place where you're

930
03:52:50.479 --> 03:53:01.000
not trying to please anybody else ever, a place where

931
03:53:01.079 --> 03:53:10.559
you can actually not just love yourself, but in some

932
03:53:10.600 --> 03:53:20.120
ways more importantly, you can like yourself appreciate who you are.

933
03:53:28.920 --> 03:53:35.600
That sense of gratitude is in the air all around you.

934
03:53:43.200 --> 03:53:51.040
That's also a place where you can actually feel the

935
03:53:51.360 --> 03:54:06.680
healing energy soaking into your body. Healing energy soaking into

936
03:54:06.760 --> 03:54:16.840
your body, and that healing energy spreads through your veins,

937
03:54:20.520 --> 03:54:31.559
traveling to each and every single part of your body,

938
03:54:33.319 --> 03:54:37.920
and you start to realize that actually that healing energy

939
03:54:40.360 --> 03:54:46.799
it's not just entered into your brain, it's become part

940
03:54:47.280 --> 03:54:58.600
of your brain, and that spinal fluid is now mixed

941
03:54:58.680 --> 03:55:09.879
with healing energy, not just allowing you to feel so

942
03:55:10.079 --> 03:55:22.000
much more relaxed and healthy in this moment. But also

943
03:55:24.879 --> 03:55:32.399
you start to realize that actually, what's happening now with

944
03:55:32.559 --> 03:55:42.239
that healing, relaxing energy spreading through your body, it's actually

945
03:55:42.639 --> 03:55:52.840
changing your life. It's actually changing the way you're going

946
03:55:52.920 --> 03:56:00.440
to feel not just now, but tomorrow and the next day.

947
03:56:01.639 --> 03:56:09.159
As your health improves, not just your physical health, but

948
03:56:09.239 --> 03:56:16.680
your mental health. Things that used to bother you in

949
03:56:16.760 --> 03:56:24.360
the past, for some reason, no longer have the effect

950
03:56:24.840 --> 03:56:33.799
that they used to because something has changed deep within you.

951
03:56:38.840 --> 03:56:45.280
Maybe things that used to cause you to feel anger

952
03:56:49.079 --> 03:56:59.239
no longer have that power to control you the way

953
03:56:59.239 --> 03:57:07.440
they seem to be able to before. As you realize

954
03:57:08.319 --> 03:57:20.760
that you're the one who decides what affects you, you're

955
03:57:21.239 --> 03:57:31.159
the one who decides to feel relaxed and calm when

956
03:57:32.040 --> 03:57:47.600
you choose to enjoy noticing these natural developments of healing

957
03:57:49.559 --> 03:58:00.360
continuing to grow and improve your life day by day,

958
03:58:04.040 --> 03:58:12.280
including of course, your ability to relax so much easier

959
03:58:17.200 --> 03:58:26.440
and sleep in. It's the most natural thing in the

960
03:58:26.479 --> 03:58:36.200
world to you, because falling asleep is something that you've

961
03:58:36.319 --> 03:58:47.079
done so many times in your life, and you know

962
03:58:47.239 --> 03:58:52.120
that you were born as we all were with the

963
03:58:52.200 --> 03:59:03.280
ability to fall asleep naturally. We were born with that

964
03:59:04.079 --> 03:59:15.680
ability to just drift off into a deep, healing sleep.

965
03:59:21.600 --> 03:59:26.440
Even when we're kids, sometimes will fall asleep when we

966
03:59:26.479 --> 03:59:33.000
don't even want to try to stay awake. Maybe it's

967
03:59:33.079 --> 03:59:37.559
a birthday in the morning, or it's Christmas or holiday

968
03:59:37.719 --> 03:59:40.120
or something we look forward to. We don't want to

969
03:59:40.159 --> 03:59:45.319
go to sleep. But the more we want to stay awake,

970
03:59:47.479 --> 03:59:54.559
the more we just start to drift. And the more

971
03:59:55.200 --> 03:59:58.920
you fight drifting, the more you try and stop yourself

972
03:59:58.959 --> 04:00:04.040
and drift, in a say, the deeper and stronger that

973
04:00:04.239 --> 04:00:15.719
drifting becomes. Because we're born not just with the need

974
04:00:16.959 --> 04:00:25.120
to relax deeply and to naturally fall asleep, but it's

975
04:00:25.200 --> 04:00:39.559
our birthright, it's part of our DNA. And sometimes as

976
04:00:39.559 --> 04:00:45.200
we get older in life, perhaps at times we have

977
04:00:45.600 --> 04:01:01.280
forgotten that relaxing completely is not only a wonderfully pleasant experience,

978
04:01:07.000 --> 04:01:25.200
it's also really easy. It's very very easy to let go,

979
04:01:27.079 --> 04:01:36.840
because that's all it is. It's just deciding to let go.

980
04:01:41.920 --> 04:01:47.920
And when you press the play button on my recordings,

981
04:01:49.760 --> 04:01:57.120
you have given permission for my voice to relax you.

982
04:02:00.760 --> 04:02:05.079
When you press that play button, you've given me permission

983
04:02:06.280 --> 04:02:20.040
for my words to affect you in a positive, only

984
04:02:20.520 --> 04:02:40.200
a positive way, opening up your mind to useful and

985
04:02:41.639 --> 04:02:59.280
healing suggestions that can have such an amazing effect on

986
04:02:59.479 --> 04:03:11.719
how you feel right now, as well as those changes

987
04:03:11.840 --> 04:03:22.040
that continue long after the recording ends, those changes within

988
04:03:22.200 --> 04:03:37.079
you to continue to flourish and grow, transforming your life

989
04:03:37.760 --> 04:03:49.840
in a positive, beautiful way, allowing you to move forward

990
04:03:50.280 --> 04:03:57.079
in your life in the direction that you choose for yourself.

991
04:04:06.079 --> 04:04:18.120
And this feeling, this feeling that you can experience of safety, comfort, calmness,

992
04:04:25.879 --> 04:04:39.840
This feels so nice. It's such a healthy place to be,

993
04:04:47.719 --> 04:05:01.520
and that positivity grows within you each an every day.

994
04:05:04.559 --> 04:05:14.399
Moving forward, you're going to find that you're more relaxed

995
04:05:16.719 --> 04:05:29.079
physically and in your mind is more relaxed. And it's

996
04:05:29.120 --> 04:05:34.719
not that you're thinking slower, it's just that your mind

997
04:05:34.760 --> 04:05:46.680
will be less clogged up with unnecessary negativity because from

998
04:05:46.719 --> 04:05:57.040
now on, your mind rejects negativity. From now on, you're

999
04:05:57.079 --> 04:06:07.959
going to start noticing when negativity arises and you can

1000
04:06:08.079 --> 04:06:22.079
just say stop, stop, and that negativity will turn around

1001
04:06:22.639 --> 04:06:42.040
and leave you alone. Stop and that negativity will disappear.

1002
04:06:50.159 --> 04:06:56.680
And as you notice that, you feel way more relaxed

1003
04:06:58.079 --> 04:07:12.440
than you probably expect it. You can now congratulate yourself

1004
04:07:13.040 --> 04:07:19.920
because you're the person that has done this. You are

1005
04:07:19.959 --> 04:07:24.680
the one that has opened your mind up to the

1006
04:07:24.840 --> 04:07:33.399
simple facts. You can feel more relaxed in your body

1007
04:07:34.040 --> 04:07:43.319
and in your mind. You've opened your mind up to

1008
04:07:45.639 --> 04:07:52.239
the birthright of being able to just fall asleep easily

1009
04:07:53.280 --> 04:08:07.319
when you choose. And that's a nice feeling. Don't you

1010
04:08:07.399 --> 04:08:18.959
think it feels nice? Doesn't it? To feel calm? All

1011
04:08:19.040 --> 04:08:23.639
that healing energy is spreading through your body and your

1012
04:08:23.719 --> 04:08:39.520
mind to spend time in a special place where negativity

1013
04:08:41.000 --> 04:08:53.920
can no longer enter. Negativity is banned. It's bad, it's

1014
04:08:54.000 --> 04:09:00.680
not allowed. Intrigue doesn't it doesn't. This doesn't deserve to

1015
04:09:00.719 --> 04:09:10.000
be here, doesn't belong here. Negativity has no place in

1016
04:09:10.040 --> 04:09:26.639
your life, Which makes room feel more comfort, more healing,

1017
04:09:28.760 --> 04:09:56.040
more relaxation, more peace. It feels nice, doesn't it? Just

1018
04:09:59.680 --> 04:10:20.000
Lets go with everything. I'm going to count down now

1019
04:10:20.079 --> 04:10:28.319
from twenty down to one. You can continue to relax.

1020
04:10:30.479 --> 04:10:42.040
If you choose, you can drift to sleep with every

1021
04:10:42.200 --> 04:10:53.879
number you hear me say, you can fill twice as relaxed,

1022
04:10:56.879 --> 04:11:09.000
or if you choose, you can fill twice sleepy Now

1023
04:11:13.520 --> 04:13:13.360
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two eleven, ten, nine, eight, seven, six,

1024
04:13:21.760 --> 04:14:11.440
five four. This is your time to just take a break,

1025
04:14:12.280 --> 04:14:23.360
your time to relax, to allow your mind to slow down,

1026
04:14:32.000 --> 04:14:46.079
to give yourself a permission to take a break from everything.

1027
04:14:50.799 --> 04:14:55.319
And you're the only person that can make that decision.

1028
04:14:58.120 --> 04:15:01.399
You're the only person that can actually tell your mind

1029
04:15:05.680 --> 04:15:30.040
to just relax, to just take some time off so

1030
04:15:30.079 --> 04:15:34.959
that you can focus on your body, getting in touch

1031
04:15:35.239 --> 04:15:50.079
with how you feel physically. And in the process of

1032
04:15:52.719 --> 04:15:57.479
this body scan, where you focus on different parts of

1033
04:15:57.520 --> 04:16:08.360
your body, those parts that you focus on and observe,

1034
04:16:11.280 --> 04:16:19.680
even though you're not purposely requesting for those parts of

1035
04:16:19.719 --> 04:16:27.280
your body to relax, it's kind of expected. You expect

1036
04:16:28.600 --> 04:16:36.319
when you listen to my voice to feel more relaxed naturally,

1037
04:16:41.799 --> 04:16:50.280
because when you're listening to me, your attention is focused

1038
04:16:51.959 --> 04:17:03.159
on my words, and as my words write you to

1039
04:17:03.319 --> 04:17:15.719
focus on those parts of your body, your focus increases,

1040
04:17:22.799 --> 04:17:39.200
which actually calms your mind. And when your mind calms down,

1041
04:17:44.000 --> 04:18:06.120
your body relaxes. And when your body calmed down, your

1042
04:18:06.239 --> 04:18:23.120
mind relaxes. And even though we've not really started the

1043
04:18:23.239 --> 04:18:36.000
focus on your body. You can already feel that healing

1044
04:18:36.200 --> 04:18:50.680
energy spreading through your body, pushing out stress and tension,

1045
04:18:54.799 --> 04:19:02.120
healing all the parts of your body, including your skin,

1046
04:19:03.239 --> 04:19:10.200
your bones, your blood, all of your organs inside your body,

1047
04:19:11.559 --> 04:19:18.360
all of the muscles, all of the fat, all of everything,

1048
04:19:20.200 --> 04:19:32.959
every hair on your body is filled with that healing energy.

1049
04:19:34.399 --> 04:19:46.799
And when your brain it fills with that healing energy,

1050
04:19:50.079 --> 04:20:14.680
the feeling of comfort of relaxation increases, deeply, increases in

1051
04:20:14.719 --> 04:20:29.799
a way. Your mind starts to feel perhaps bit drowsy

1052
04:20:35.040 --> 04:20:51.319
because it's not needed, and it may start to drift

1053
04:20:54.360 --> 04:21:01.239
if that's what's needed. So if you'll listening to this

1054
04:21:03.120 --> 04:21:07.399
and what you need is deep relaxation, that's what you get.

1055
04:21:09.559 --> 04:21:16.479
If what you need is to fall asleep naturally and

1056
04:21:16.639 --> 04:21:25.239
easily as your mind drifts, that's also what will happen.

1057
04:21:30.920 --> 04:21:38.680
Because by pressing that play button on the podcast and

1058
04:21:38.959 --> 04:21:45.319
listening to me, you give permission for your body and

1059
04:21:45.399 --> 04:21:57.440
your mind. In fact, you give the command to your

1060
04:21:57.479 --> 04:21:59.920
body and your mind to relate.

1061
04:22:00.040 --> 04:22:00.280
Yes.

1062
04:22:03.639 --> 04:22:12.600
Deeply, and to drift off to sleep if that's what

1063
04:22:12.799 --> 04:22:14.239
you want.

1064
04:22:17.399 --> 04:22:17.840
Or need.

1065
04:22:25.520 --> 04:22:35.319
And as I focus on the different parts of your body,

1066
04:22:36.159 --> 04:22:45.000
you may start to just drift. And then you come

1067
04:22:45.079 --> 04:22:50.319
back again and you hear me talking, and I'm focusing

1068
04:22:50.479 --> 04:23:01.360
on a different part of your body. You may find

1069
04:23:01.479 --> 04:23:10.559
yourself drifting. Be don't realize you're drifting until you stop

1070
04:23:10.680 --> 04:23:19.760
drifting and you're alert again to my voice. Focusing on

1071
04:23:19.920 --> 04:23:25.559
a different part of your body starts to relax even deeper,

1072
04:23:29.920 --> 04:23:44.040
because that drifting is basically you already in the sleep zone.

1073
04:23:44.920 --> 04:23:50.120
And the more you drift, the longer you drift, and the

1074
04:23:50.239 --> 04:24:05.600
longer you drift, eventually that drifting continues in sleep, and

1075
04:24:05.719 --> 04:24:14.920
that's the last you remember until you wake up in

1076
04:24:15.040 --> 04:24:20.159
your own time, when you experience the right amount of

1077
04:24:20.280 --> 04:24:29.079
sleep for you, because when you do and if you

1078
04:24:29.200 --> 04:24:43.319
do fall asleep, it's extremely pleasant, so relaxing, so deep

1079
04:24:44.799 --> 04:25:02.799
healing sleep. I'm gonna feel so nice, Hm, to relax

1080
04:25:03.040 --> 04:25:12.760
into your own body and mind as you feel that

1081
04:25:13.879 --> 04:25:20.959
heating energy is spreading through it, relaxing us so deeply,

1082
04:25:26.520 --> 04:25:44.520
relaxing use so so deeply. We start to focus on

1083
04:25:44.680 --> 04:26:07.319
your eyes, moving down to your jaw, down your neck,

1084
04:26:14.840 --> 04:27:03.079
your shoulders, arms, hands, vegus, your chest, the stomach, you back,

1085
04:27:09.639 --> 04:28:04.319
your spine, youps, you legs, your feet, You chose and

1086
04:28:05.120 --> 04:28:18.319
feeding feetings, spreading and growing inside your body, feeling you up.

1087
04:28:21.120 --> 04:28:34.680
Now let's focus again on parts of your body, focusing

1088
04:28:34.799 --> 04:28:45.840
this time on your forehead. Now on your mouth, your lips,

1089
04:28:47.840 --> 04:29:06.959
your tongue, the whole of your mouth. Focus in on

1090
04:29:07.079 --> 04:29:17.319
your fingers. Maybe you could move your fingers a little bit.

1091
04:29:17.639 --> 04:29:33.120
You can focus on each one individually, both hands, and

1092
04:29:33.239 --> 04:29:36.280
even though as you focus on both of your hands

1093
04:29:37.040 --> 04:29:47.159
now they almost seem to just melt into one. Where

1094
04:29:47.200 --> 04:29:50.959
is your right hand start in your left hand end,

1095
04:29:54.479 --> 04:30:06.639
almost as if just mix together. Now, focusing on your knees,

1096
04:30:12.520 --> 04:30:35.559
just noticing how your knees feel. Now, focusing on your elbows,

1097
04:30:38.239 --> 04:30:50.719
focusing on both of your elbows, just observing the feeling

1098
04:30:53.360 --> 04:31:35.760
of your elbows. Now focusing absurving what your neck, feeding

1099
04:31:36.079 --> 04:32:16.280
the energy the back of your neck. Observing your ankles,

1100
04:32:25.719 --> 04:33:38.319
being aware of physical sensations in your ankles, noticin now

1101
04:33:40.880 --> 04:33:56.639
your toes on both of your feet, being aware now

1102
04:33:58.599 --> 04:34:50.479
your toast few right now, not too then high entire

1103
04:34:51.759 --> 04:35:49.240
body fails. Noticing your mind feels now letting go, letting go,

1104
04:35:57.119 --> 04:36:47.000
letting go everything, letting go, letting go, letting go everything everything.

1105
04:36:53.279 --> 04:36:57.000
I'm gonna start now and I would like you just,

1106
04:36:57.119 --> 04:36:59.319
first of all, just to see yourself.

1107
04:37:00.439 --> 04:37:01.599
Lying down.

1108
04:37:02.720 --> 04:37:08.279
On that massage table, lying on your front. Your head

1109
04:37:08.360 --> 04:37:16.840
is supported, your arms are supported, and you feel comfortable

1110
04:37:17.240 --> 04:37:26.520
and breathing. It's really easy, and you feel you feel

1111
04:37:26.520 --> 04:37:29.919
confident in how you look as well. So there's none

1112
04:37:29.959 --> 04:37:36.240
of that issue of body problems or shyness, because I'm

1113
04:37:36.240 --> 04:37:44.360
a professional and this is a therapy session, so none

1114
04:37:44.439 --> 04:37:54.400
of that stuff matters whatsoever. This is about you. This

1115
04:37:54.520 --> 04:38:01.919
is about how you feel and how you and enjoy

1116
04:38:02.840 --> 04:38:08.919
that sense of comfort and relaxation that comes from letting

1117
04:38:09.000 --> 04:38:14.759
go and allowing my hands and my fingers to relax

1118
04:38:14.840 --> 04:38:25.880
you by a message your body. So I want to

1119
04:38:25.880 --> 04:38:31.000
start off just by placing my hands on the back

1120
04:38:31.040 --> 04:38:36.040
of your head, just gently, just you can feel, well,

1121
04:38:36.080 --> 04:38:44.560
my hands feel like really on you. So you can

1122
04:38:44.599 --> 04:38:46.919
maybe feel the warmth of my hands on the back

1123
04:38:46.959 --> 04:38:52.560
of your head. With my hands to the side of

1124
04:38:52.599 --> 04:38:57.119
your head, not pressing, but just holding there very gently,

1125
04:39:00.080 --> 04:39:03.119
maybe over your ears, and a little bit on your face,

1126
04:39:04.319 --> 04:39:09.560
just so you can feel my hands so you can

1127
04:39:09.599 --> 04:39:11.360
become accustomed.

1128
04:39:12.240 --> 04:39:21.000
To them.

1129
04:39:21.319 --> 04:39:23.520
And now put my hands on the back of your

1130
04:39:23.520 --> 04:39:31.000
head again and gently let them slide down onto the

1131
04:39:31.000 --> 04:39:48.040
back of your neck. You can feel my hands gently

1132
04:39:48.240 --> 04:39:55.240
stroking the back of your neck to start with, just

1133
04:39:55.279 --> 04:39:59.360
so you can get used to the feeling of my

1134
04:39:59.479 --> 04:40:07.520
hands in your skin, get accustomed to realize that you're

1135
04:40:07.599 --> 04:40:17.599
safe and it's all good, it's all fine, and I'm

1136
04:40:17.639 --> 04:40:21.880
going to start gently massaging the muscles in the back

1137
04:40:21.919 --> 04:40:37.639
of your neck with both hands. Now, this is a

1138
04:40:37.759 --> 04:40:44.759
very trusting situation, really, because our necks are so fragile

1139
04:40:46.040 --> 04:40:49.520
and to have someone have their hands around your neck

1140
04:40:50.279 --> 04:40:55.680
in that way can sometimes be problematic for people, which

1141
04:40:55.680 --> 04:41:00.119
is why massages are quite good, because it allows you

1142
04:41:00.159 --> 04:41:14.279
to relax and to get in touch with trust, to

1143
04:41:14.319 --> 04:41:26.759
feel peaceful and calm. And there's a massage the sides

1144
04:41:26.840 --> 04:41:34.919
of your neck gently moving from the bottom of your neck.

1145
04:41:36.599 --> 04:41:39.119
It would be sort of near where your shoulders start,

1146
04:41:39.159 --> 04:41:46.319
I guess, all the way up to your jaw, your ears,

1147
04:41:46.680 --> 04:41:52.439
kind of area that side of your neck. Of course,

1148
04:41:52.439 --> 04:41:55.040
it's a lot longer than the front of your neck.

1149
04:42:08.040 --> 04:42:15.119
The message in the back of your neck, especially that

1150
04:42:15.279 --> 04:42:24.759
area where perhaps we hold tension, and as that area's message,

1151
04:42:25.119 --> 04:42:29.240
you can actually feel a sense of release in the

1152
04:42:29.240 --> 04:42:37.200
back of your neck and maybe you can breathe it

1153
04:42:37.240 --> 04:42:43.279
out as well, Notice how it feels, Notice how you feel,

1154
04:42:52.959 --> 04:42:56.599
and then moving down to that area between your neck

1155
04:42:56.639 --> 04:43:06.439
and your shoulders, that musty air, starting to message that

1156
04:43:06.639 --> 04:43:10.919
area on both sides. I mean, this would be the

1157
04:43:11.000 --> 04:43:13.840
area that a lot of people would message if they

1158
04:43:13.880 --> 04:43:18.720
were going to give you like a shoulder message. Even

1159
04:43:18.759 --> 04:43:22.720
that's not technically the shoulders, but it's all the muscles

1160
04:43:22.759 --> 04:43:29.119
that lead to the shoulders from the neck and again

1161
04:43:29.279 --> 04:43:36.360
that can hold tension and stress, and when massaged sometimes

1162
04:43:36.360 --> 04:43:43.479
a nice deep message is useful, and you decide how

1163
04:43:43.599 --> 04:44:01.599
deep that message is and just allow a knuckles just

1164
04:44:01.639 --> 04:44:05.759
to dig in to get to those muscles and to

1165
04:44:06.040 --> 04:44:18.240
realy relaxed all the time being firm yet gentle with

1166
04:44:18.400 --> 04:44:37.119
you and just stroking down the area to your actual shoulders,

1167
04:44:39.279 --> 04:44:48.959
moving to the muscles of your shoulders, and maybe initially

1168
04:44:49.080 --> 04:44:53.159
just pulling up the shoulders a little bit of the

1169
04:44:53.240 --> 04:44:56.919
table just to give you a little bit of a stretch,

1170
04:44:58.680 --> 04:45:07.400
but very gently, and you've got the muscles at the

1171
04:45:07.439 --> 04:45:19.360
front of your shoulders, the sides of the back. Again,

1172
04:45:19.639 --> 04:45:23.520
this is a part that can really take quite a

1173
04:45:23.520 --> 04:45:31.799
bit of pressure, quite a bit of needing. If if

1174
04:45:31.840 --> 04:45:39.840
you wish to really release the tension, to really get

1175
04:45:39.880 --> 04:45:47.680
into those muscles and let your fingers in there. They

1176
04:45:47.680 --> 04:45:54.680
can feel really nice sometimes just being stroked gently or

1177
04:45:54.799 --> 04:46:05.439
being massaged quite strongly. It can all be beneficial to

1178
04:46:05.520 --> 04:46:23.919
the realaxation with the muscles in your shoulders. Now you

1179
04:46:24.119 --> 04:46:33.840
move down your arms. We do one arm at a time,

1180
04:46:34.720 --> 04:46:45.759
starting with your right arm. Well ideas I just lift

1181
04:46:45.799 --> 04:46:48.799
your arm up, just hold it to the side of

1182
04:46:48.840 --> 04:46:56.040
you that where it still be attached, and I just

1183
04:46:56.360 --> 04:47:10.919
message the tops of your arms all the way down

1184
04:47:11.119 --> 04:47:35.720
to your forearms into your wrists, gently massaging that parts,

1185
04:47:38.080 --> 04:47:42.159
the softer part, which is the under part of the arm,

1186
04:47:44.880 --> 04:47:48.639
which leads to the crease in your robo the inside.

1187
04:47:50.040 --> 04:48:04.919
It's much more sensitive skin. Sometimes just having that stroked

1188
04:48:07.479 --> 04:48:22.720
and I feel really nice, pleasurable and relaxing. Now moving

1189
04:48:22.880 --> 04:48:36.439
down to your right hand, just holding your hand in

1190
04:48:36.680 --> 04:48:46.479
both of my hands, just pressing gently on the back

1191
04:48:46.520 --> 04:48:54.080
of your hand and stretching your fingers ever so lightly

1192
04:48:57.400 --> 04:49:04.360
at the same time pressing down and massaging each finger,

1193
04:49:12.360 --> 04:49:16.200
and then starting to massage the palms.

1194
04:49:15.639 --> 04:49:16.439
Of the hand.

1195
04:49:23.080 --> 04:49:34.159
Just turning the hand gently, stretching it gently, and actually

1196
04:49:34.240 --> 04:49:40.759
having your hand held can really be an emotional experience

1197
04:49:41.119 --> 04:49:47.439
sometimes even if it is a stranger, someone you don't

1198
04:49:47.560 --> 04:49:52.799
know very well, like a massage person or a therapist.

1199
04:49:52.919 --> 04:50:07.880
Maybe because it's intimate and you can feel nice, you

1200
04:50:07.919 --> 04:50:18.560
can feel safe. And as I put that right arm

1201
04:50:18.720 --> 04:50:26.959
back down where it was gonna, did the same with

1202
04:50:27.040 --> 04:50:39.159
your left arm, exactly the same. Massage in the muscles

1203
04:50:40.319 --> 04:50:44.080
in your arm all the way down. Do you rest,

1204
04:50:48.200 --> 04:50:58.040
stroking the inside of your arm, just being gentle or

1205
04:50:58.080 --> 04:51:12.080
as firm as you require, and then massaging your left hand,

1206
04:51:18.560 --> 04:51:28.680
stretching the fingers, gently massaging the palm of your left hand.

1207
04:51:40.680 --> 04:52:09.360
You feel so so relaxing, so comforting, and just rest

1208
04:52:09.479 --> 04:52:22.000
your left down, back down. Start to massage your back,

1209
04:52:23.639 --> 04:52:31.639
the biggest part of your body, starting at the top,

1210
04:52:34.919 --> 04:52:39.040
starting again where we already been, the area at the

1211
04:52:39.080 --> 04:52:45.360
top in between his shoulders and near your neck. Going

1212
04:52:45.439 --> 04:52:50.159
back the message in that area again, but this time

1213
04:52:50.479 --> 04:53:03.439
moving downwards, taking it downward. Stroke kah to the middle

1214
04:53:03.479 --> 04:53:11.000
of your back, working from the outside inwards. It's the

1215
04:53:11.080 --> 04:53:18.520
message in the your back, but the the outsides of

1216
04:53:18.599 --> 04:53:29.279
your back, the parts where your arms would maybe rest against,

1217
04:53:36.360 --> 04:53:41.840
almost the path that connects your front to your back.

1218
04:53:51.400 --> 04:54:00.200
Just messaging down firmly but gently as firm as you want,

1219
04:54:03.599 --> 04:54:08.000
moving down and moving across a little bit, and moving

1220
04:54:08.040 --> 04:54:14.080
all the way down again, being very gentle yet firm

1221
04:54:14.279 --> 04:54:25.959
as you choose. Eventually you get to the spine. We

1222
04:54:26.040 --> 04:54:30.119
can message the muscles and either side of your spine

1223
04:54:31.000 --> 04:54:34.040
from the top of your neck all the way down

1224
04:54:36.799 --> 04:54:45.799
to your lower back. We can do that a few times.

1225
04:54:48.799 --> 04:54:56.200
Sometimes people use the knuckle or the you know, two

1226
04:54:56.319 --> 04:55:02.200
fingers and just go your side of this spine. Almost

1227
04:55:02.599 --> 04:55:05.680
just push down, go all the way down to the

1228
04:55:05.680 --> 04:55:14.319
bottom of the spine, each time releasing tension and opening

1229
04:55:14.400 --> 04:55:23.520
up the body, stretching your body so that you feel

1230
04:55:24.200 --> 04:55:41.680
more relaxed but at the same time rejuvenated. And now

1231
04:55:41.720 --> 04:55:49.520
I'm going to move to one side, to your right side,

1232
04:55:50.400 --> 04:55:55.240
and from the bottom of your ribs to your pelvis,

1233
04:55:56.000 --> 04:56:02.279
I'm going to message that area of your back. I'll

1234
04:56:02.360 --> 04:56:06.279
stretch over the other side and I'll pull the muscles

1235
04:56:06.639 --> 04:56:12.880
gently and massage and push from one end that side

1236
04:56:12.959 --> 04:56:17.360
or way to my side to the middle of fact

1237
04:56:18.080 --> 04:56:22.919
to where your spine is, massaging that side of your

1238
04:56:22.959 --> 04:56:30.040
spine the opposite side to where I'm standing. It's almost

1239
04:56:30.159 --> 04:56:37.759
like kneading bread. There's that big area which is firm

1240
04:56:38.200 --> 04:56:47.720
yet lots there to massage. Potentially one of the most

1241
04:56:47.759 --> 04:56:55.000
important places to actually have a message because you really

1242
04:56:55.119 --> 04:57:00.599
feel it. You really feel the release and the pleasure

1243
04:57:01.919 --> 04:57:09.240
of having your lower back massaged. It releases so much

1244
04:57:09.680 --> 04:57:18.119
from your body that's not useful, starting a healing process

1245
04:57:19.720 --> 04:57:32.479
which will continue long after this recording is over. The

1246
04:57:32.639 --> 04:57:35.759
message in this part of your body not only feels

1247
04:57:35.919 --> 04:57:41.959
really good for you, it's actually fun to do because

1248
04:57:42.000 --> 04:57:47.439
it is, as I said, like kneading bread, it's a

1249
04:57:47.479 --> 04:57:51.680
part that you can really get hold of and really

1250
04:57:51.840 --> 04:58:05.119
massage deeply. If that's your choice, then I'm going to

1251
04:58:05.200 --> 04:58:07.639
move over to the other side of your body and

1252
04:58:07.759 --> 04:58:16.880
do the same with the opposite part of your lawer back.

1253
04:58:19.439 --> 04:58:28.360
Kneeding and messaging from your sides or way to the

1254
04:58:28.400 --> 04:58:36.479
middle of your back where your spine is pressing and

1255
04:58:36.560 --> 04:58:47.560
kneading firm and gentle at the same time. It feels

1256
04:58:47.680 --> 04:58:59.799
so releasing this mixture of pleasure, comfort, release, calmness, relax

1257
04:59:01.599 --> 04:59:11.520
or mixed together. Plus there's that feeling from your stomach

1258
04:59:12.000 --> 04:59:17.080
as it's being stretched. Even though you're in your stomach now,

1259
04:59:17.599 --> 04:59:21.400
you can feel it being stretched because that whole area

1260
04:59:21.520 --> 04:59:32.639
is connected to your stomach. Now we're going to move

1261
04:59:32.919 --> 04:59:37.720
or move further up to your top of your body,

1262
04:59:38.319 --> 04:59:46.200
and we did the same this time, starting with your

1263
04:59:46.279 --> 04:59:52.279
upper back. Put my hands forward over and messing massage

1264
04:59:52.319 --> 04:59:59.240
in that area up to your spine, from the side

1265
04:59:59.279 --> 05:00:03.279
of your body up to your spine. So some of

1266
05:00:03.319 --> 05:00:10.400
that massage area, the muscle tissue or whatever fatty tissue

1267
05:00:10.439 --> 05:00:16.040
even will be possibly from your chest because all connected

1268
05:00:16.159 --> 05:00:22.560
the chest and the back connect together. I'm going to

1269
05:00:22.599 --> 05:00:27.599
be massaging and just pulling some of that skin from

1270
05:00:27.639 --> 05:00:37.119
your side up and massaging that area of your upper

1271
05:00:37.159 --> 05:00:45.520
back all the way to your spine. And then I'll

1272
05:00:45.520 --> 05:00:48.479
move down a bit and I'll continue with the middle

1273
05:00:48.520 --> 05:00:55.599
of your back doing exactly the same thing as gentle

1274
05:00:55.880 --> 05:00:59.159
or as deep as you choose.

1275
05:01:00.200 --> 05:01:00.319
Hm.

1276
05:01:07.840 --> 05:01:11.959
Now I'll move the other side again and do the

1277
05:01:12.040 --> 05:01:16.240
exact same thing with the top of your back on

1278
05:01:16.319 --> 05:01:25.639
the other side, from pretty much underneath your arm area

1279
05:01:25.720 --> 05:01:40.959
really to your spine, and then continuing that all the

1280
05:01:41.040 --> 05:01:46.040
way down including your lower your middle of your back,

1281
05:02:01.000 --> 05:02:07.560
go to your thighs, the backs of your thighs and

1282
05:02:07.720 --> 05:02:14.959
the sides of your thighs, starting with your right leg

1283
05:02:17.119 --> 05:02:24.240
and massage in the back and the sides of your

1284
05:02:24.279 --> 05:02:32.439
thighs gently and firmly. There's a lot of muscles there.

1285
05:02:33.360 --> 05:02:36.119
It's an area that can be very tense at times

1286
05:02:36.759 --> 05:02:40.159
and maybe needs a little bit more pressure than the

1287
05:02:40.159 --> 05:02:48.119
rest of the body that's up to you. You can

1288
05:02:48.200 --> 05:02:54.919
gently stroke the back of your legs where you know,

1289
05:02:55.520 --> 05:03:01.639
opposite your knee joint or underneath your knee joint, very sensitive,

1290
05:03:01.880 --> 05:03:14.560
gentle area. And then working down to your calf muscles.

1291
05:03:17.439 --> 05:03:23.880
Massage in your calf muscles thoroughly and deeply, if you choose,

1292
05:03:27.279 --> 05:03:44.240
using both hands and fingers, digging deep to your ankles,

1293
05:03:46.479 --> 05:03:52.159
in the back of your back of your ankles, just

1294
05:03:52.400 --> 05:04:04.200
gently massage in that area, be lifting the leg and

1295
05:04:04.880 --> 05:04:19.400
stretching out a little bit. Moving to the right foot,

1296
05:04:27.400 --> 05:04:37.119
massage in the bottom of your feet and the side

1297
05:04:37.240 --> 05:04:48.680
of your feet gently but firm enough so they don't tickle,

1298
05:04:54.159 --> 05:04:59.680
and just allow the pleasure that you get from having

1299
05:04:59.680 --> 05:05:09.119
your f massaged to just overtake you as I continue

1300
05:05:09.200 --> 05:05:15.119
to message your feet, the bottoms of your feet, the

1301
05:05:15.400 --> 05:05:24.119
sides your arches, your heel. You can put a lot

1302
05:05:24.119 --> 05:05:30.000
of pressure into your heel and it feels amazing, Yet

1303
05:05:30.080 --> 05:05:38.159
the arches need to be a bit more gentle. Stretching

1304
05:05:38.279 --> 05:05:44.560
your toes gently, the message in the bottoms of your

1305
05:05:44.639 --> 05:06:00.919
toes with my fingers, each one individually, moving her to

1306
05:06:01.000 --> 05:06:08.439
the left leg to do exactly the same thing. Starting

1307
05:06:10.439 --> 05:06:14.959
at the top of the thighs, work in the back

1308
05:06:15.000 --> 05:06:20.599
of the thighs and the sides, massaging deeply and gently

1309
05:06:22.680 --> 05:06:36.639
the whole area, working all the way down. And this

1310
05:06:36.840 --> 05:06:42.799
is an area that maybe you could like to spend

1311
05:06:42.880 --> 05:06:51.680
more time relaxing and massaging. So perhaps if you wanted,

1312
05:06:51.799 --> 05:06:56.680
I could make a future recording. Want spend more time

1313
05:06:56.799 --> 05:07:08.240
on one particular area. As you move down to your

1314
05:07:08.279 --> 05:07:22.159
calf muscles. Massage in your calf muscles firmly and gently,

1315
05:07:27.840 --> 05:07:35.680
moving down your rain coor into your feet, Massage in

1316
05:07:36.279 --> 05:07:46.840
the backs of your feet, bottoms of your feet, stretching

1317
05:07:47.080 --> 05:07:53.400
your toes, and massage in each tone individually. And the

1318
05:07:53.799 --> 05:07:59.240
feeling of pleasure and release that you experience when you're

1319
05:07:59.319 --> 05:08:21.479
having your feet massaged feels really good. Now, just turn

1320
05:08:21.599 --> 05:08:32.799
over in your mind, laying on your back, I'm just

1321
05:08:32.799 --> 05:08:46.200
gonna start again for your neck area in your shoulders,

1322
05:08:50.119 --> 05:09:00.599
just to get back in touch with that area and

1323
05:09:00.720 --> 05:09:12.360
let you move up. I can clean my hands, make

1324
05:09:12.400 --> 05:09:18.840
them more fresh, because now I'm gonna message your face gently,

1325
05:09:22.599 --> 05:09:33.759
starting off with your forehead. Your eyes are closed, and

1326
05:09:33.799 --> 05:09:39.639
i can just stretch your eyes a little bit, pushing

1327
05:09:39.759 --> 05:09:56.639
up on your eyebrows, just massaging around, just scalp, massaging

1328
05:09:56.840 --> 05:10:07.119
down your cheeks, around your ears, into your jaw gently

1329
05:10:12.040 --> 05:10:29.520
the side of your neck chin m hm, and just

1330
05:10:29.639 --> 05:10:41.040
moving down shall your neck down to your chest, starting

1331
05:10:41.279 --> 05:10:48.639
by massage in the very top of your chest where

1332
05:10:48.639 --> 05:11:02.360
the collar bone is, either side of the collarbone. Then

1333
05:11:02.560 --> 05:11:15.040
just message in the hole of the chest, moving the

1334
05:11:15.159 --> 05:11:28.840
chest around, because it's quite a large area. You can

1335
05:11:28.919 --> 05:11:37.040
move from one side to the next, moving my hands

1336
05:11:39.599 --> 05:11:50.040
underneath pretty much where your arms are, stretching up, stretching

1337
05:11:50.159 --> 05:11:52.599
some of the muscles of your back in the process,

1338
05:11:57.840 --> 05:12:19.119
moving up over chest and they're moving down again. And

1339
05:12:19.240 --> 05:12:24.759
then allow my hands to just massage gently and slide

1340
05:12:25.000 --> 05:12:31.599
down towards your stomach, starting in the middle of your chest,

1341
05:12:35.000 --> 05:12:41.680
and then gradually my hands moving apart and massage in

1342
05:12:41.799 --> 05:12:50.919
and slide in at the same time, moving down to

1343
05:12:51.119 --> 05:13:06.799
just below your rib cage, moving down, then messaging up again,

1344
05:13:09.599 --> 05:13:17.520
giving your chest all the attention that it needs to

1345
05:13:17.680 --> 05:13:29.959
feel completely relaxed. Remembering that I'm also going to be

1346
05:13:30.000 --> 05:13:36.080
focusing on your sides as well, an area that really

1347
05:13:36.319 --> 05:13:43.919
doesn't get much attention but feels really good when it's massaged.

1348
05:13:48.799 --> 05:13:52.840
Just stroking my hands down the sides of your body.

1349
05:13:56.599 --> 05:14:00.119
Just blow your arms all the way down to your hips. Yes,

1350
05:14:09.639 --> 05:14:15.560
now move into your stomach area. We're going to stand

1351
05:14:15.759 --> 05:14:18.360
one side of you like I did when I did

1352
05:14:18.360 --> 05:14:24.959
your lower back gon do a similar process of just

1353
05:14:25.119 --> 05:14:40.040
stretching the muscles from your side, gently massaging from one

1354
05:14:40.080 --> 05:14:48.599
side to the next. Move in a whole area from

1355
05:14:48.680 --> 05:14:52.560
below your ribs all the way down to below your

1356
05:14:52.599 --> 05:15:02.439
belly button, and then move around to the other side

1357
05:15:02.439 --> 05:15:18.000
of you and repeat that process of relaxing, deeply, calmly.

1358
05:15:21.119 --> 05:15:28.319
You feel loose, You feel free. And it's something about

1359
05:15:28.400 --> 05:15:33.240
having your stomach message that's different from any other part

1360
05:15:36.759 --> 05:15:41.279
because we do have a tendency of holding a different

1361
05:15:41.400 --> 05:15:45.439
kind of stress in our stomach that we may not

1362
05:15:45.560 --> 05:15:56.599
be aware of. As I now message your stomach in

1363
05:15:56.680 --> 05:16:09.880
front of your stomach, circles around your belly button, and

1364
05:16:10.040 --> 05:16:19.720
then going the other way around, there's a gentleness and

1365
05:16:19.759 --> 05:16:31.400
a freedom that comes from feeling how you're feeling as

1366
05:16:31.400 --> 05:16:38.360
a Now, move down the tops of your thighs, the muscles,

1367
05:16:38.959 --> 05:16:44.040
massaging them, and I can do this two legs at

1368
05:16:44.080 --> 05:16:54.720
the same time, pressing down, massaging deeply those muscles in

1369
05:16:54.799 --> 05:17:04.159
your thighs at front of your thighs, and moving down

1370
05:17:04.400 --> 05:17:15.759
to your knees, gently messaging your knees, Sliding down your shins,

1371
05:17:17.880 --> 05:17:25.240
putting pressure on either side of your shin gently softly

1372
05:17:25.840 --> 05:17:39.720
but firmly, moving down to your ankles, stroking the tops

1373
05:17:39.759 --> 05:17:50.520
of your feet, and then with each foot in each hand,

1374
05:17:51.360 --> 05:18:00.599
just gently messaging the whole of the foot, the top, bottom,

1375
05:18:01.319 --> 05:18:09.560
your heel, your ankle, your toes, message in every part

1376
05:18:09.599 --> 05:18:18.080
of your feet. Feels so good. Just to let go

1377
05:18:19.439 --> 05:18:43.319
and enjoy the process. Enjoy feeling so deeply relaxed, so

1378
05:18:43.599 --> 05:18:50.000
much comfort, and so many feelings that come just from

1379
05:18:50.639 --> 05:19:07.439
touching your skin. And you can just lie there for

1380
05:19:07.439 --> 05:19:16.759
as long as you choose, enjoying the feeling of deep

1381
05:19:17.040 --> 05:19:22.639
comfort and being massaged.

1382
05:19:24.599 --> 05:19:24.919
By me.

1383
05:19:32.119 --> 05:19:54.159
Enjoy feeling deeply light. And all we're gonna do is

1384
05:19:57.720 --> 05:20:14.360
blow out some candles. In your mind, there are gonna

1385
05:20:14.360 --> 05:20:25.040
be a hundred candles, and you're going to blow each

1386
05:20:25.119 --> 05:20:35.279
one out individually, one by one, starting at one hundred.

1387
05:20:36.279 --> 05:20:48.000
As I count down all the way down to one,

1388
05:20:48.159 --> 05:20:57.119
and each time I say a number, you can imagine

1389
05:20:57.119 --> 05:21:03.759
that candle in front of you. I'd like you to

1390
05:21:03.880 --> 05:21:20.319
actually physically generally blow that candle out. Yeah, just h

1391
05:21:23.040 --> 05:21:31.560
it's not big blows, just a gentle m and that

1392
05:21:31.880 --> 05:21:41.520
candle will extinguish. And then I'll say the next number

1393
05:21:43.080 --> 05:21:52.119
to move down, and you can just h blow that

1394
05:21:52.200 --> 05:22:02.200
one out as well. And as we move down the numbers,

1395
05:22:06.720 --> 05:22:15.439
you'll find yourself feeling more and more relaxed. If you

1396
05:22:15.599 --> 05:22:24.720
need to sleep, you'll also find yourself becoming incredibly tired

1397
05:22:25.959 --> 05:22:37.360
and sleepy. In fact, you may struggle to blow out

1398
05:22:37.400 --> 05:22:43.000
all one hundred of these candles.

1399
05:22:49.319 --> 05:22:56.279
As you feel more and more deeply.

1400
05:22:59.080 --> 05:23:23.759
Relax h more more deep tired, And the further you

1401
05:23:23.919 --> 05:23:39.799
go down, the more your mind starts to drift. You

1402
05:23:39.959 --> 05:23:46.880
may find that you stop listening to me after a while.

1403
05:23:55.479 --> 05:23:59.880
And even though there maybe background sounds where you are,

1404
05:24:04.759 --> 05:24:11.000
you'll be aware of those sounds at the moment.

1405
05:24:15.919 --> 05:24:16.400
Be me.

1406
05:24:19.919 --> 05:24:34.759
Start to just not even notice them at all because

1407
05:24:34.840 --> 05:24:48.439
they're unimportant. Where I am, I've got the sounds of

1408
05:24:48.520 --> 05:24:55.840
the birds there's horrors, the pigeon who likes to say hello.

1409
05:24:56.040 --> 05:25:08.040
Sometimes there the old plane that goes by, maybe traffic

1410
05:25:08.319 --> 05:25:18.959
and trains in the distance, But none of that scene

1411
05:25:19.080 --> 05:25:33.599
as important whatsoever. More candles you blow out less important.

1412
05:25:35.080 --> 05:25:50.400
Anything is. More candles you blow out, the further you

1413
05:25:50.680 --> 05:26:11.040
seem to move away from sounds and from general date days,

1414
05:26:11.119 --> 05:26:26.639
stuff seems to just move away on its own. You

1415
05:26:26.880 --> 05:26:47.639
feel more calmer with every candle you blow out, guiding

1416
05:26:51.360 --> 05:27:04.479
the next number, do you hear me say? And then

1417
05:27:04.560 --> 05:27:22.240
you blow that candle out to so easy, so simple.

1418
05:27:31.759 --> 05:27:45.759
We're gonna start by introducing the first candle, and she's

1419
05:27:45.840 --> 05:28:04.599
a hundred. First candle, she's one hundred. When you blow

1420
05:28:04.680 --> 05:28:24.279
that candle out, you'll find immediately a slight change in

1421
05:28:24.479 --> 05:28:32.759
how you feel, as well as a real sense of

1422
05:28:35.240 --> 05:29:04.000
positivity growing within you, relaxation and sleepiness expanding. Starting with

1423
05:29:10.479 --> 05:29:51.520
one hundred, flow out by candle now ninety nine, candle

1424
05:29:54.000 --> 05:31:27.639
ninety eight can do, ninety seven, cham ninety six, hand

1425
05:31:32.560 --> 05:31:55.959
ninety five, hand ninety four.

1426
05:32:20.279 --> 05:32:20.919
Can do.

1427
05:32:26.639 --> 05:33:48.400
Ninety three, hand ninety two and ninety one, ten.

1428
05:33:48.360 --> 05:34:21.720
To ninety.

1429
05:34:11.080 --> 05:36:07.439
And eighty two, nine and fifty eight and eighties end

1430
05:36:19.000 --> 05:39:40.560
eighty two eighty five, two four, FN eighty two and

1431
05:39:49.639 --> 05:42:01.599
two one can seventy nine, can do seventy eight, candle

1432
05:42:06.240 --> 05:43:07.479
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1433
05:43:19.200 --> 05:44:24.799
candle seventy three, candle seventy two, candle seventy one, candle

1434
05:44:27.599 --> 05:45:25.279
seventy one and seventy handle sixty nine, candle sixty eight,

1435
05:45:35.040 --> 05:46:37.720
candle sixty seven, candle sixty five, candle sixty four, candle

1436
05:46:39.919 --> 05:47:32.360
sixty four, candle sixty third, candle sixty and sixty one,

1437
05:47:55.040 --> 05:49:21.959
candle sixty fifty nine, handle fifty eight, candle fifty seven,

1438
05:49:41.240 --> 05:51:09.560
candle fifty six, candle fifty five, candle fifty four, handle

1439
05:51:12.080 --> 05:52:35.319
fifty three, candle fifty two, candle fifty two two to

1440
05:52:38.520 --> 05:53:19.599
fifty candle fifty one.

1441
05:53:37.799 --> 05:53:38.479
Can do.

1442
05:53:42.599 --> 05:55:31.959
Fifty candle foty nine, candle forty eight, s forty serve,

1443
05:56:01.360 --> 05:57:53.080
candle forty six, candle forty five, candle haughty two, candle

1444
05:57:57.520 --> 06:00:02.240
O you one end forty, candle thirty nine, do thirty eight,

1445
06:00:31.599 --> 06:02:11.319
can't do thirty seven ten two thirty five, candle thirty four,

1446
06:02:44.599 --> 06:05:37.279
candle thirty three, hand thirty one, chendle thirty and twoeighteen

1447
06:05:37.959 --> 06:07:59.520
nine and twenty paint and twenty seven candle twenty six

1448
06:08:40.400 --> 06:10:11.439
can twenty five, Yeah to win, kief fo end twenty

1449
06:10:11.479 --> 06:12:08.639
three and twenty two and do it you want and

1450
06:12:12.639 --> 06:15:58.919
to wity m shan't ninety tend seventeen halo sixteen chancel.

1451
06:16:03.279 --> 06:18:12.240
Four ten to woo.

1452
06:18:23.000 --> 06:22:55.520
And ten shame nine two to eight n six jams

1453
06:23:41.520 --> 06:23:42.759
can do.

1454
06:23:46.319 --> 06:24:36.919
Coo and doy.

1455
06:25:34.119 --> 06:26:49.799
Seven two can or let go of all of those thoughts, worries,

1456
06:26:50.080 --> 06:26:56.200
concerns about the past, thoughts about the future, and even

1457
06:26:57.680 --> 06:27:02.040
things you've been thinking about today. Just let it all

1458
06:27:02.080 --> 06:27:08.319
go because none of it is useful in this moment.

1459
06:27:13.240 --> 06:27:28.639
This is your opportunity to just focus on feeling relaxed,

1460
06:27:32.919 --> 06:27:39.360
allowing yourself to get in touch with that natural sense

1461
06:27:41.439 --> 06:27:49.560
of peace that we all have within us. It's available

1462
06:27:49.639 --> 06:27:54.479
for everyone. It just sometimes takes a little bit of

1463
06:27:54.599 --> 06:28:02.000
effort to set up the right time and place in

1464
06:28:02.240 --> 06:28:08.479
order for you to just let go. Because when you

1465
06:28:08.720 --> 06:28:16.479
do decide to let go and relax, that's what your

1466
06:28:16.520 --> 06:28:25.240
body starts to do because you've chosen, You've chosen to

1467
06:28:25.680 --> 06:28:32.799
just allow your body to unwind, and your mind starts

1468
06:28:32.880 --> 06:28:40.360
to slow down and it's a nice feeling. It's a

1469
06:28:40.439 --> 06:28:44.680
nice feeling at the beginning, just to know that you

1470
06:28:45.159 --> 06:28:55.439
have chosen to decide to relax deeply, and because you've

1471
06:28:55.560 --> 06:29:04.040
made that decision, your body or just follow suit, because

1472
06:29:04.119 --> 06:29:08.759
sometimes all the muscles in your body need is just

1473
06:29:09.080 --> 06:29:18.319
permission from you to relax, because so often we're busy,

1474
06:29:18.599 --> 06:29:22.759
we're going from here to there, we're walking around, and

1475
06:29:22.880 --> 06:29:30.240
we're doing stuff, and the body doesn't have any time

1476
06:29:30.479 --> 06:29:38.880
or space to really relax deeply. So it kind of

1477
06:29:38.959 --> 06:29:44.520
waits for you to lead the way, waits for your permission.

1478
06:29:48.880 --> 06:29:55.360
And when you do give your permission, when you give

1479
06:29:55.439 --> 06:30:01.720
the say so, when you say okay, it's time for

1480
06:30:01.840 --> 06:30:02.639
your body.

1481
06:30:03.959 --> 06:30:12.919
To let go completely and relax totally, your body just follows.

1482
06:30:15.919 --> 06:30:21.360
It's like a breath of relief. Ah good, I can

1483
06:30:21.439 --> 06:30:28.439
now relax. That feeling at the end of a day,

1484
06:30:28.520 --> 06:30:32.240
of a very physical day that you may experience in

1485
06:30:32.360 --> 06:30:35.919
the past, but you get home and you just sit

1486
06:30:36.080 --> 06:30:40.000
down on a chair, maybe you kick your shoes off,

1487
06:30:40.080 --> 06:30:42.479
and oh feels.

1488
06:30:42.439 --> 06:30:43.360
So nice.

1489
06:30:45.119 --> 06:30:49.119
Knowing that you don't have to get up again for

1490
06:30:49.159 --> 06:30:52.639
a little while. At least, if you choose, you can

1491
06:30:52.799 --> 06:30:57.959
just sit there for maybe an hour to it feels

1492
06:31:01.200 --> 06:31:10.080
blissful and just by sitting down like that, your body

1493
06:31:10.279 --> 06:31:15.720
knows that it's time to relax. Your body has been

1494
06:31:15.799 --> 06:31:23.119
given permission from you. Because it's a mindset in your mind,

1495
06:31:26.439 --> 06:31:36.880
you're prepared to let go of everything and just completely

1496
06:31:38.080 --> 06:31:46.880
allow all the stress of your body to evaporate. Any

1497
06:31:47.080 --> 06:32:01.040
tensions can just gradually vanish. It's almost like magic, really,

1498
06:32:06.639 --> 06:32:13.639
because that sense of relaxation in your body, it's a

1499
06:32:13.799 --> 06:32:20.200
very natural state. It's not something unusual. It may feel

1500
06:32:20.360 --> 06:32:23.959
unusual when you first start to relax, if you if

1501
06:32:24.040 --> 06:32:28.360
you haven't really spent a lot of time focusing and

1502
06:32:29.119 --> 06:32:33.599
giving yourself this space to let go completely and relax,

1503
06:32:34.560 --> 06:32:41.240
they seem more most alien, but it isn't. It's actually

1504
06:32:42.560 --> 06:32:47.759
the most natural thing in the world to let go completely,

1505
06:32:49.479 --> 06:32:57.240
to relax totally, the most natural thing in the world.

1506
06:33:00.240 --> 06:33:12.599
Allow yourself to feel really calm in your mind. And

1507
06:33:12.720 --> 06:33:20.439
it is almost like a literal unwinding. It's like you

1508
06:33:20.599 --> 06:33:29.400
press a button and all the tension just releases, and

1509
06:33:29.479 --> 06:33:33.319
it's like a wheel, like a cog, like the inside

1510
06:33:33.360 --> 06:33:37.000
of a clock, just unwinding. And it's almost like you

1511
06:33:37.119 --> 06:33:42.959
could see the little wind up knob that's used just

1512
06:33:43.159 --> 06:33:47.319
going the opposite way that you choose to wind it up,

1513
06:33:50.119 --> 06:33:59.439
and the energy that fremetic stress for energy gradually winding down,

1514
06:34:00.680 --> 06:34:08.040
losing its power, losing its strength as a sense of

1515
06:34:08.200 --> 06:34:16.479
relaxation becomes stronger and deeper, and.

1516
06:34:16.759 --> 06:34:17.319
You may.

1517
06:34:18.759 --> 06:34:25.680
Find a the more relaxed you feel, that your mind

1518
06:34:26.159 --> 06:34:35.439
starts to wonder. Maybe you seem to stop listening to

1519
06:34:35.560 --> 06:34:40.000
me for a while, and your mind goes somewhere else,

1520
06:34:41.439 --> 06:34:47.240
and then you realize you're listening to me again, and

1521
06:34:47.400 --> 06:34:54.040
that is just your mind drifting to sleep, which is

1522
06:34:54.200 --> 06:35:05.360
quite natural, because sometimes when we're stressed and tense, we're

1523
06:35:05.400 --> 06:35:09.040
not may I actually be aware of what we need,

1524
06:35:10.159 --> 06:35:18.599
what we physically or emotionally need in this moment. But

1525
06:35:18.759 --> 06:35:25.040
when you allow your body and mind to relax completely,

1526
06:35:26.759 --> 06:35:34.000
and you let go of all thoughts, concerns, worries, ideas,

1527
06:35:35.479 --> 06:35:40.000
all letting them go, allow them to drop onto the floor.

1528
06:35:45.279 --> 06:35:51.279
When you start to get in touch with the feelings

1529
06:35:51.479 --> 06:36:03.159
of such relaxation, this feels so nice, to be in

1530
06:36:03.400 --> 06:36:10.159
touch with the calmness of the different body parts as

1531
06:36:10.319 --> 06:36:25.959
they become looser and looser, Even your breathing seems easier

1532
06:36:26.639 --> 06:36:36.040
and more natural. Effortless as that cool ouenters through your

1533
06:36:36.200 --> 06:36:46.520
mouth or nose into your lungs, breathing in comforts and relaxation,

1534
06:36:49.159 --> 06:36:55.720
and in just breathing out any excess remain intentional stress

1535
06:36:57.560 --> 06:37:06.000
from every part of your body and mind. And as

1536
06:37:06.040 --> 06:37:11.680
you start to focus on your mind, maybe you notice

1537
06:37:11.919 --> 06:37:20.200
that things come to a standstill or maybe just much

1538
06:37:20.680 --> 06:37:28.759
much lower than before, because your mind is not really

1539
06:37:30.119 --> 06:37:39.479
needed when listening to my voice, which allows your mind

1540
06:37:39.680 --> 06:37:48.000
to relax just as deeply as your body. And that's

1541
06:37:48.119 --> 06:38:01.360
synchronicity between the relaxation of your body relaxation of your mind.

1542
06:38:03.720 --> 06:38:14.360
Let you know, feeling completely calm, loose, and relaxed.

1543
06:38:16.119 --> 06:38:33.040
Real is a great healing experience fear and has so many.

1544
06:38:34.319 --> 06:38:43.080
Positive benefits for your body, mind, and your life. To

1545
06:38:43.200 --> 06:38:44.599
be able to let go.

1546
06:38:46.200 --> 06:38:56.720
Everything and to relax completely in all parts of your

1547
06:38:56.799 --> 06:39:08.520
body and mind. Even your boness araxed, all your muscles

1548
06:39:09.159 --> 06:39:24.720
are rised, even the skin that covers your body is relaxed.

1549
06:39:29.880 --> 06:39:47.560
Every hair that you have is also deeply relaxed, and

1550
06:39:47.799 --> 06:39:59.599
your brain really starts to feel the benefits this she

1551
06:40:00.080 --> 06:40:11.799
and relaxation. And then as you focus on the inside

1552
06:40:11.959 --> 06:40:17.200
of your scalp, where your brain is, you can start

1553
06:40:17.759 --> 06:40:27.560
to realize and notice the benefits of your brain relaxing deeply.

1554
06:40:31.919 --> 06:40:40.639
And then as your brain continues to relax sends those

1555
06:40:41.400 --> 06:40:46.360
messages to the rest of your body.

1556
06:40:48.000 --> 06:40:49.799
And your mind.

1557
06:40:51.439 --> 06:41:14.240
To re reax even more deeply, relaxy more completely, letting

1558
06:41:14.479 --> 06:41:26.200
go of any remaining thoughts or concerns, allow them just

1559
06:41:26.439 --> 06:41:32.959
to drop onto the floor because they're no longer necessary

1560
06:41:34.240 --> 06:41:49.159
in this moment, In this moment of deep relaxation and calmness, filling.

1561
06:41:51.439 --> 06:41:52.360
Your brain.

1562
06:41:54.000 --> 06:42:16.759
With deep concentrated heathing, calming, relaxing every part of your

1563
06:42:16.880 --> 06:42:38.159
brain feeling so loose and comfortable, so relaxed and peaceful.

1564
06:42:41.439 --> 06:42:52.799
Your brain feels so light, that's so healthy in that

1565
06:42:53.159 --> 06:43:06.680
sense of deep deep comfort really does allow you to

1566
06:43:07.119 --> 06:43:18.400
enjoy those ever increase in sensations of comfort that are

1567
06:43:18.599 --> 06:43:31.880
spreading throughout your body, relaxing each and every muscle of

1568
06:43:32.000 --> 06:43:51.040
your body, eat deeper and deeper, much more deeper than before,

1569
06:43:54.759 --> 06:44:05.919
much more comfort spreading through your body.

1570
06:44:06.680 --> 06:44:10.400
Your mind, be.

1571
06:44:12.119 --> 06:44:29.360
So peaceful and calm, so very very peaceful in avery

1572
06:44:29.799 --> 06:44:44.200
part of your body, letting him go, h a everything averything,

1573
06:44:47.880 --> 06:45:06.240
so peaceful, come so relax a very second the passes.

1574
06:45:09.319 --> 06:45:10.279
You feel.

1575
06:45:12.279 --> 06:45:33.159
Dper dper relax, dper and dperlax.

1576
06:45:33.599 --> 06:45:41.840
Come so calm, p.

1577
06:45:43.360 --> 06:45:49.360
Fall, so very peace.

1578
06:45:52.119 --> 06:46:03.000
From your head down to your ties. Such peace and comfort.

1579
06:46:04.720 --> 06:46:18.240
Throwing all all the time, Such peace and comfort spreading

1580
06:46:19.200 --> 06:46:31.400
through your body and mind deeper and deeper, Such comfort

1581
06:46:34.000 --> 06:46:43.799
spreading and sinking deeper to a muscle of your body.

1582
06:46:47.439 --> 06:46:49.040
So you feel.

1583
06:46:51.279 --> 06:47:16.680
Amazing, so laxed, peace l so peaceful, letting go.

1584
06:47:20.560 --> 06:47:26.200
Every I'm going to.

1585
06:47:26.240 --> 06:47:32.959
Do a body scan, focusing on firstly how you feel

1586
06:47:33.919 --> 06:47:38.279
in your body, Not trying to change how you feel,

1587
06:47:39.439 --> 06:47:44.400
not trying to relax, not trying to move away from

1588
06:47:44.479 --> 06:47:53.000
any discomfort or stress or tension. Just accepting, observing and

1589
06:47:53.200 --> 06:47:57.840
accepting how you feel in the different parts of your body,

1590
06:48:00.080 --> 06:48:08.880
allowing yourself to be exactly as you are, to notice,

1591
06:48:09.639 --> 06:48:17.759
to get in touch with how you actually feel in

1592
06:48:17.919 --> 06:48:26.560
this moment. So I'm going to start off by focusing

1593
06:48:27.840 --> 06:48:40.400
on your hands. Just be aware of your hands. I'd

1594
06:48:40.520 --> 06:48:44.919
like you to move your hands around, just maybe move

1595
06:48:44.959 --> 06:48:51.040
your fingers a little bit. I've been enclosing your hands

1596
06:48:51.880 --> 06:48:58.680
very gently, just so that you can get in touch

1597
06:48:59.080 --> 06:49:12.639
with your hands and your fingers. Fell very very slow

1598
06:49:13.720 --> 06:49:30.000
movements Focusing now on your feet, and if you can

1599
06:49:30.279 --> 06:49:34.319
just do kind of an equivalent with your feet is

1600
06:49:35.439 --> 06:49:42.040
you've just done with your hands, Maybe turn in your ankles,

1601
06:49:44.000 --> 06:49:53.759
moving your feet around, moving your toes gently, only very

1602
06:49:55.799 --> 06:50:07.479
gently and very slowly, noticing how your feet feel in

1603
06:50:07.680 --> 06:50:20.759
this moment. Focusing now and your eyes, and I'd like

1604
06:50:20.880 --> 06:50:27.880
you to just focus on your eyelids. Maybe you can

1605
06:50:28.080 --> 06:50:32.279
open and close your eyes a couple of times to

1606
06:50:32.479 --> 06:50:36.200
really get in touch with how you feel when you

1607
06:50:36.400 --> 06:50:44.639
do close your eyes. The muscle changes in your eyes

1608
06:50:44.840 --> 06:50:52.720
when you do close them, maybe raising your eyebrows. It

1609
06:50:53.040 --> 06:51:00.520
stretches the tops of your eyes, perhaps quinting your eyes,

1610
06:51:04.279 --> 06:51:09.599
scrunching up your eyes, just so you can hear again,

1611
06:51:09.880 --> 06:51:23.360
touch with all aspects of how your eyes feel right now.

1612
06:51:32.720 --> 06:51:38.520
Now focus in on your thighs, and you know it

1613
06:51:38.680 --> 06:51:44.959
just starts you to gently tense your thighs, just very

1614
06:51:46.439 --> 06:51:58.200
very gently, just enough so you can become more attuned

1615
06:51:59.759 --> 06:52:08.959
to the physical sensation of your upper legs, the front

1616
06:52:09.040 --> 06:52:16.720
of your thighs, and the backs of your thigh. Noticing

1617
06:52:18.919 --> 06:52:35.959
and observing how your thighs feel right now, moving your

1618
06:52:36.159 --> 06:52:44.479
focus to the back of your neck, just noticing the

1619
06:52:44.639 --> 06:52:50.759
back of your neck, the muscles, and of course they

1620
06:52:51.000 --> 06:52:55.439
lead to the side of your neck. They also lead

1621
06:52:55.799 --> 06:53:00.919
to the top of your back, which leads to your shoulders.

1622
06:53:02.560 --> 06:53:06.200
So as your focus on the back of your neck,

1623
06:53:08.159 --> 06:53:14.639
maybe you can move your head gently upwards as if

1624
06:53:14.680 --> 06:53:22.040
you're looking up, Maybe moving your head down as if

1625
06:53:22.119 --> 06:53:29.080
you're looking down. Perhaps moving your head side to side,

1626
06:53:30.200 --> 06:53:43.560
right to left on only very slowly, very gently. I'm

1627
06:53:43.599 --> 06:53:49.279
not trying to force anything. It has to be very

1628
06:53:51.639 --> 06:54:02.959
very gentle, just so you can be more in touch

1629
06:54:04.439 --> 06:54:14.439
with the feelings, with the sensations, the physical sensations, and

1630
06:54:15.479 --> 06:54:30.279
how back of your neck feels. Right now, as we

1631
06:54:32.319 --> 06:54:40.959
now focus on the tops of your arms, the parts

1632
06:54:41.080 --> 06:54:45.759
where your biceps and your triceps are between your elbow

1633
06:54:45.840 --> 06:54:54.479
and your shoulders. To focus on those parts, the tops

1634
06:54:54.560 --> 06:55:01.080
of your arms, you may like to just tense them,

1635
06:55:02.000 --> 06:55:12.959
but very very gently and slowly, so you're not straining

1636
06:55:13.319 --> 06:55:19.319
or putting any pressure whatsoever.

1637
06:55:20.240 --> 06:55:21.159
On your arms.

1638
06:55:23.840 --> 06:55:31.240
It's just slowly you can gain more of a sense

1639
06:55:31.479 --> 06:55:41.959
of how your upper arms are feeling in this moment,

1640
06:55:44.959 --> 06:55:55.680
and just noticing as you gently, very gently and slowly

1641
06:55:57.479 --> 06:56:08.439
tighten the muscles and then let go, notice how the

1642
06:56:08.639 --> 06:56:10.799
tops of your arms feel.

1643
06:56:13.360 --> 06:56:14.040
Right now.

1644
06:56:22.040 --> 06:56:33.240
As now focus on your stomach, the area the lower

1645
06:56:33.360 --> 06:56:39.560
apptomen area below your belly button, moving all the way

1646
06:56:39.680 --> 06:56:46.479
down to your hips, just a part of your grind.

1647
06:56:52.799 --> 06:56:59.919
Maybe you're able to tense these muscles in the area

1648
06:57:00.119 --> 06:57:15.720
are very very gently and slowly. If that's a difficult

1649
06:57:15.799 --> 06:57:22.599
thing to do, maybe you can just move your body,

1650
06:57:25.240 --> 06:57:30.200
pushing your stomach up, maybe moving a little bit to

1651
06:57:30.279 --> 06:57:37.279
the side using your hips, just so you can get

1652
06:57:37.639 --> 06:57:46.159
more in tune with how you're lower auto an area

1653
06:57:50.040 --> 06:58:08.759
is feeling in this moment. Just noticing the physical sensations

1654
06:58:11.720 --> 06:58:25.400
or your lower abdomen. As you move.

1655
06:58:27.080 --> 06:58:28.400
Your attention.

1656
06:58:30.319 --> 06:58:41.799
To your mouth, notice in your lips and inside your mouth,

1657
06:58:44.080 --> 06:59:01.279
the teeth, your guns, your tongue. Just noticing how your

1658
06:59:01.479 --> 06:59:10.639
tongue in your mouth feels. It may help by moving

1659
06:59:10.959 --> 06:59:17.479
your tongue around your mouth, moving it to your left,

1660
06:59:19.240 --> 06:59:24.919
maybe pressing it gently against the side of your mouth,

1661
06:59:26.479 --> 06:59:31.439
and then to the right, gently to the side of

1662
06:59:31.560 --> 06:59:39.479
your mouth, perhaps pressing up against the top of your mouth,

1663
06:59:40.639 --> 06:59:46.520
and then down gently against the bottom of your mouth.

1664
06:59:49.200 --> 07:00:05.400
Aways very slowly in a very very gent so that

1665
07:00:05.639 --> 07:00:17.639
you can beware of how you feel.

1666
07:00:20.759 --> 07:00:21.439
In your mouth.

1667
07:00:21.799 --> 07:00:53.159
Area. Now I'm going to focus on your wrists, and

1668
07:00:53.400 --> 07:01:02.560
I'll ask you to maybe just routine your by moving

1669
07:01:02.639 --> 07:01:15.959
your hands in a circular motion very gently and slowly, just.

1670
07:01:17.680 --> 07:01:19.080
So you can.

1671
07:01:24.759 --> 07:01:43.759
Feel the sensations that you are currently experiencing in your wrists.

1672
07:01:47.880 --> 07:01:50.799
Perhaps move in your hands.

1673
07:01:52.119 --> 07:01:53.520
Up and down.

1674
07:01:55.959 --> 07:02:23.279
Again very very gently and slowly, very gentle and slow.

1675
07:02:36.720 --> 07:02:47.479
As you now start to observe your lower back.

1676
07:02:53.119 --> 07:02:54.759
The bad part is.

1677
07:02:56.400 --> 07:03:12.080
Just above of your hips where your coxis are a

1678
07:03:12.319 --> 07:03:19.200
whole area which also really does include the side of

1679
07:03:19.319 --> 07:03:20.159
your body.

1680
07:03:21.560 --> 07:03:25.200
Because those muscles are very much connected.

1681
07:03:29.919 --> 07:03:36.919
As those muscles also move into your hip area connecting

1682
07:03:37.200 --> 07:03:52.080
to your buttics the sides of your hips, and if

1683
07:03:52.159 --> 07:04:02.360
you're physically able to do so, maybe eating very gently,

1684
07:04:04.560 --> 07:04:18.720
just move body evers slightly, very slowly, some side to side,

1685
07:04:22.439 --> 07:04:38.400
just enough, yeah, to gauge how you feel in your

1686
07:04:38.560 --> 07:04:54.720
lower back. Perhaps see could even move your hips gently.

1687
07:04:56.560 --> 07:04:57.520
Up and down.

1688
07:05:01.080 --> 07:05:03.959
Gently, slowly.

1689
07:05:06.599 --> 07:05:07.479
In order to.

1690
07:05:12.080 --> 07:05:22.000
Be in touch with the physical sensations of your law back.

1691
07:05:39.080 --> 07:05:40.680
As we now live.

1692
07:05:45.159 --> 07:05:46.599
Your attention.

1693
07:05:50.040 --> 07:05:57.759
To your jaw, the area for your chin, all the

1694
07:05:57.799 --> 07:06:01.599
way up near where your ears are.

1695
07:06:05.599 --> 07:06:20.279
Of your jaw, you can just yeah, it's okay.

1696
07:06:20.439 --> 07:06:31.319
To do so gently open your mouth, not wide, no stretching,

1697
07:06:32.639 --> 07:06:46.479
just very gently and slowly opening your mouthing, closing your

1698
07:06:46.599 --> 07:06:53.799
mouth very gently and slowly.

1699
07:07:03.400 --> 07:07:04.279
Say can.

1700
07:07:07.240 --> 07:07:08.439
Be in touch.

1701
07:07:14.880 --> 07:07:51.639
With how you Joe feels now I sit now the

1702
07:07:51.959 --> 07:08:06.959
chest area. You don't need to do anything to move

1703
07:08:07.080 --> 07:08:18.479
your chest because it moves every time you breathe, and

1704
07:08:18.599 --> 07:08:32.520
it moves very gently and slowly, automatically re each breath

1705
07:08:32.919 --> 07:08:52.840
you take. As you focus on how your chest feels

1706
07:08:58.119 --> 07:09:33.119
when you breath, move in your focus to your forearms,

1707
07:09:35.720 --> 07:09:49.000
your elbows. Maybe you're able to very gently.

1708
07:09:50.400 --> 07:09:52.439
And slowly.

1709
07:09:54.240 --> 07:10:02.840
Tense the muscles in your forearms, and when you do that,

1710
07:10:03.319 --> 07:10:36.400
you can feel your elbows as well. Very gently and slowly, gently.

1711
07:10:39.360 --> 07:10:41.279
And softly.

1712
07:10:44.840 --> 07:11:23.919
Obsad your forearms and dilopos no focus the rest of

1713
07:11:24.040 --> 07:11:37.680
your back, your upper back in the middle, the middle

1714
07:11:37.880 --> 07:11:59.599
of your back again this part of your body. News. Also,

1715
07:12:00.400 --> 07:12:11.479
every time you break you may not notice that. Usually

1716
07:12:16.880 --> 07:12:23.319
mas you serve your upper back in the middle of

1717
07:12:23.479 --> 07:12:48.479
your back, you can really feel that gentle and slow movement.

1718
07:13:23.040 --> 07:13:25.319
Moving your focus.

1719
07:13:26.799 --> 07:13:27.560
Into your.

1720
07:13:29.040 --> 07:13:41.880
Area of buttees the grain. There's muscles and those bones

1721
07:13:44.479 --> 07:14:25.240
in your midsection. Just noticing how your hips feel right Now,

1722
07:14:32.720 --> 07:14:48.560
you can very very gently move your hips, maybe side

1723
07:14:48.720 --> 07:15:44.919
to side, very gently and s softly. Everything starts to

1724
07:15:48.599 --> 07:16:00.599
slow down, including the thoughts in your mind and your

1725
07:16:00.680 --> 07:16:10.639
mind itself just starts to gradually. It doesn't have to

1726
07:16:10.720 --> 07:16:18.520
be instant, but just gradually starting too. It's almost like

1727
07:16:18.880 --> 07:16:30.159
time is storing chin. It's a slower pace to maybe

1728
07:16:30.439 --> 07:16:35.520
what you're used to in your day to day life.

1729
07:16:38.680 --> 07:17:05.639
It's a slower movement of energy, very small movements which

1730
07:17:05.759 --> 07:17:13.880
make up the larger movements, which is always the case. Now,

1731
07:17:13.959 --> 07:17:18.479
when you move your hand, it might seem like it's

1732
07:17:18.599 --> 07:17:24.319
one movement, but it's lots of minute different muscles moving

1733
07:17:26.520 --> 07:17:35.479
in accordance with each other. And what happens in this

1734
07:17:37.400 --> 07:17:52.000
space that we're sharing is we move from that big

1735
07:17:56.599 --> 07:18:13.680
movement into those smaller movements. Starting to focus on how

1736
07:18:13.799 --> 07:18:21.080
your body feels, not just as a whole, not just oh,

1737
07:18:21.119 --> 07:18:25.400
i'm feel in this way. I'm feeling stressed or tense,

1738
07:18:25.639 --> 07:18:31.040
or I'm feeling relaxed and calm, I'm feeling this way,

1739
07:18:31.200 --> 07:18:38.040
I'm feeling that way. Starting to notice that your body

1740
07:18:42.400 --> 07:18:52.040
begins to present to you small feelings around your body,

1741
07:18:58.560 --> 07:19:10.680
small physical sensations in your legs, whether pleasurable or not.

1742
07:19:16.080 --> 07:19:25.360
Maybe resisting the temptation to label them or to judge them,

1743
07:19:26.840 --> 07:19:32.880
those feelings, just thinking them, thinking about them is just

1744
07:19:33.119 --> 07:19:50.080
being neutral, just feelings, not being particularly concerned, but just

1745
07:19:50.479 --> 07:20:05.200
noticing what your body is telling you, the feelings in

1746
07:20:05.279 --> 07:20:11.479
your arms, instead of feeling the hole of the arm,

1747
07:20:12.880 --> 07:20:22.119
maybe notice those individual feelings, all those different muscles and

1748
07:20:26.240 --> 07:20:35.439
the skin, the hairs of your arms, all the internal

1749
07:20:35.599 --> 07:20:51.720
parts of your arms, the veins, the bones, just being

1750
07:20:51.799 --> 07:21:00.639
aware of maybe your elbow on your right arm has

1751
07:21:00.680 --> 07:21:12.040
a certain feeling. Maybe your left wrist also has its

1752
07:21:12.159 --> 07:21:32.880
own individual physical sensation. What about your forearm on your

1753
07:21:33.000 --> 07:21:45.279
right arm, your right forearm, there may not be any

1754
07:21:45.840 --> 07:21:53.080
particular feeling that you could even give a name to,

1755
07:21:56.799 --> 07:22:01.159
may not feel like anything other than just to a feeling.

1756
07:22:02.080 --> 07:22:14.159
You know, it's there. The feelings in your shoulders, perhaps

1757
07:22:14.240 --> 07:22:17.959
your shoulders when you think about them, kind of almost

1758
07:22:18.159 --> 07:22:24.840
like they're the same, you know, the same feeling, almost

1759
07:22:24.959 --> 07:22:27.799
like you both of your shoulders are just one thing.

1760
07:22:29.639 --> 07:22:40.680
Of course they're not. And when you focus on your

1761
07:22:40.799 --> 07:22:49.240
left shoulder and then on your right shoulder, maybe find that.

1762
07:22:49.360 --> 07:22:54.720
You move the muscles a little bit, Maybe tense the

1763
07:22:54.840 --> 07:23:04.599
muscles gently, noticing the difference.

1764
07:23:07.240 --> 07:23:35.000
In each shoulder, your lower back, the left side of

1765
07:23:35.119 --> 07:23:39.119
your lower back, and the right side of your lower back.

1766
07:23:47.080 --> 07:23:51.319
Of course, that connection to your buttocks and to your

1767
07:23:51.919 --> 07:24:03.119
hips also moving up into the middle.

1768
07:24:02.880 --> 07:24:03.400
Of your back.

1769
07:24:13.360 --> 07:24:17.520
And sometimes like right now, actually when I focus on

1770
07:24:17.639 --> 07:24:23.240
their part, when I focused on my buttocks and then

1771
07:24:23.279 --> 07:24:28.200
I focused on the middle of my back, it almost felt.

1772
07:24:28.040 --> 07:24:31.400
Like the muscles in my lower back were being stretched

1773
07:24:32.400 --> 07:24:39.880
very gently, just stretched.

1774
07:24:39.240 --> 07:24:45.799
A little bit. Even though I wasn't doing anything to

1775
07:24:47.200 --> 07:24:52.919
try to stretch your lower back, it just seemed to happen.

1776
07:24:54.119 --> 07:25:11.720
The feeling of very gently stretching your lower back comes along.

1777
07:25:15.439 --> 07:25:38.759
I have feeling in your chest, just noticing what sensations

1778
07:25:40.360 --> 07:25:58.040
you are experiencing in your chest right now. And there's

1779
07:25:58.080 --> 07:26:02.279
so much of the chest. Obviously, there's the collar bone

1780
07:26:02.400 --> 07:26:09.200
leading to the chest. You've got the chest bone, You've

1781
07:26:09.240 --> 07:26:17.560
got the muscles in your chest. Of course, if you're female,

1782
07:26:18.240 --> 07:26:28.639
there's possibly the breasts. Your male you've got the different

1783
07:26:29.759 --> 07:26:34.000
well why not that different these days, but there may

1784
07:26:34.080 --> 07:26:42.479
be more muscles at the top of the chest, but

1785
07:26:42.639 --> 07:26:47.720
at the side underneath, it's pretty much the same. Whether

1786
07:26:47.720 --> 07:26:52.360
you're a man or a woman. There's muscles there, muscles

1787
07:26:52.400 --> 07:26:57.400
that stretch out to your back as well as breast

1788
07:26:57.479 --> 07:27:05.759
tissue stretches and moves in to your back. To just

1789
07:27:05.840 --> 07:27:25.400
being aware of your chest, being with whatever feeling there

1790
07:27:25.560 --> 07:27:45.759
is in your chest. Well, I noticed I focus on

1791
07:27:45.880 --> 07:27:53.520
my chest. I feel it in my back and my

1792
07:27:53.759 --> 07:27:57.880
upper back. I mean, I guess the obvious reason would

1793
07:27:57.880 --> 07:28:07.639
be because you know, I'll breathe in, okay, in, and

1794
07:28:07.840 --> 07:28:11.400
it stretches my chest and my back at the same time.

1795
07:28:19.319 --> 07:28:34.520
It feels it feels okay, it doesn't feel I got

1796
07:28:34.560 --> 07:28:40.840
a little bit of pain in my right chest, a

1797
07:28:40.880 --> 07:28:47.000
little bit, not pain, but a little discomfort, maybe stiffness possibly,

1798
07:28:47.560 --> 07:28:56.680
I don't know. I notice my shoulders also wanting to

1799
07:28:59.040 --> 07:29:03.919
flex for something. I think that's probably part of my

1800
07:29:04.159 --> 07:29:12.840
upper back, that connection between my shoulders my oper back.

1801
07:29:14.680 --> 07:29:18.680
Because I can move my shoulders and stretch the muscles

1802
07:29:19.439 --> 07:29:27.680
in my back, moving the shoulders backwards or up, which

1803
07:29:27.759 --> 07:29:33.799
then moves I think it's the scapulous in your back.

1804
07:29:43.880 --> 07:29:51.520
It feels quite nice. Actually, a good thing about this

1805
07:29:51.840 --> 07:29:56.599
is you can, if you want to, you can just

1806
07:30:00.159 --> 07:30:11.840
flex or stimulate the various muscles in your body gently

1807
07:30:13.319 --> 07:30:16.759
in order to get more of a sense of how

1808
07:30:16.840 --> 07:30:31.720
they feel. And when you're relaxing, when you do tense

1809
07:30:31.840 --> 07:30:35.759
and muscle and you let it go and you let

1810
07:30:35.840 --> 07:30:44.840
it relax, it relaxes way more than it would normally.

1811
07:30:49.959 --> 07:30:55.000
You have to feel that you're able to do that.

1812
07:30:56.639 --> 07:30:59.720
There's no point in doing it if there's a a

1813
07:31:00.080 --> 07:31:07.680
issue with the per part of your body. You need

1814
07:31:07.799 --> 07:31:18.319
to be gentle with yourself at all times. When we'reaxing deeply,

1815
07:31:21.319 --> 07:31:36.560
it's important to be kind to yourself. As you notice

1816
07:31:36.759 --> 07:31:47.840
your mind. How much has your mind slowed down since

1817
07:31:47.959 --> 07:32:14.319
we started this recording? How came and peaceful is your

1818
07:32:14.439 --> 07:32:26.560
mind right now? We have nothing to think about and

1819
07:32:26.880 --> 07:32:34.240
just my voice to listen to, because you know, the

1820
07:32:34.439 --> 07:32:45.200
intention behind this recording is relaxation. At the very least,

1821
07:32:46.759 --> 07:32:51.319
for you to feel more relaxed at the end of

1822
07:32:51.360 --> 07:32:59.560
the recording than you did at the beginning, at the

1823
07:32:59.639 --> 07:33:11.400
very least, for your mind to slow down because your

1824
07:33:11.520 --> 07:33:23.080
body continues to relax, because that's.

1825
07:33:23.159 --> 07:33:23.720
What you.

1826
07:33:25.319 --> 07:33:34.880
Want to happen, that's what you expect.

1827
07:33:38.439 --> 07:33:39.000
To happen.

1828
07:33:45.119 --> 07:34:03.080
For relaxation to fill your body, maybe calm in your

1829
07:34:03.240 --> 07:34:12.119
mind to the point of boredom when you start maybe

1830
07:34:12.520 --> 07:34:59.840
to drift away. It's almost as if you're moving farther

1831
07:35:00.040 --> 07:35:08.360
away from a body in your mind, just leaving that there,

1832
07:35:16.360 --> 07:35:20.639
kind of liking it an escape pod and the spaceship

1833
07:35:21.040 --> 07:35:24.720
a movie, a space movie, you know, when against a

1834
07:35:24.799 --> 07:35:31.520
little part in it, since the man far away from

1835
07:35:31.599 --> 07:36:20.520
the spaceship, safe to dream and continue to relax, terrifting

1836
07:36:39.240 --> 07:37:47.919
so slow and be so, don't be so, and focusing

1837
07:37:48.279 --> 07:38:02.159
on the feeding. Are those individual parts of your body

1838
07:38:03.159 --> 07:38:25.439
that relaxing one by one? You may find that every

1839
07:38:25.560 --> 07:38:36.599
now and then you realize that you aren't listening to

1840
07:38:36.759 --> 07:38:46.840
my voice because your mind started to imagine something different,

1841
07:38:48.279 --> 07:38:58.639
maybe started to almost move into some kind of a

1842
07:38:58.959 --> 07:39:07.880
dreamy state, and then you become aware of my voice again.

1843
07:39:11.479 --> 07:39:18.040
And even though you may want to focus on my voice,

1844
07:39:18.759 --> 07:39:26.159
you may also wish to allow your mind to just

1845
07:39:26.520 --> 07:39:46.360
drift naturally into that space of comfort and safety. As

1846
07:39:46.479 --> 07:40:03.759
you feel more comfort spreading through through your body like

1847
07:40:03.880 --> 07:40:05.720
a warm blanket.

1848
07:40:09.240 --> 07:40:23.840
Covering you gently, keeping your body at just the perfect temperature.

1849
07:40:34.279 --> 07:40:44.639
And even if you can hear background sounds, they just

1850
07:40:46.080 --> 07:41:00.279
don't seem to matter anymore. There's that sensor he's yeh,

1851
07:41:02.360 --> 07:41:16.880
spreads through your mind like a gentle breeze. Yes, strong

1852
07:41:17.040 --> 07:41:33.000
enough to blow away all negativity, strong enough to remove

1853
07:41:33.560 --> 07:41:43.560
from your mind any anxiety or stress that was there before,

1854
07:41:51.919 --> 07:42:00.799
and blow away any other thoughts or feelings that just

1855
07:42:02.639 --> 07:42:27.040
don't fit with the sense relaxation, that is feeling your

1856
07:42:27.119 --> 07:42:49.959
body and your mind. Unless you focus on your mind

1857
07:42:52.200 --> 07:42:57.479
and count down from ten down to one, and with

1858
07:42:57.840 --> 07:43:23.720
each number you here, your mind will become slightly more relaxed,

1859
07:43:26.479 --> 07:43:35.000
just just slightly, from ten down to nine, just a

1860
07:43:35.319 --> 07:43:44.599
slight movement, from nine down to eight, just another small

1861
07:43:49.119 --> 07:44:01.759
change in how you feel. Eight down to seven. That

1862
07:44:02.119 --> 07:44:08.040
feeling is a gap, almost like a gap that starts

1863
07:44:08.360 --> 07:44:17.159
to get the wider, the gap between those feelings that

1864
07:44:17.360 --> 07:44:24.279
you used to have in your mind compared to the

1865
07:44:24.439 --> 07:44:31.959
feelings you have there growing now, feelings of comfort and

1866
07:44:32.240 --> 07:44:43.919
security and confidence, and the gap becomes wider. Eight down

1867
07:44:44.000 --> 07:44:51.479
to seven, seven down to six. When you get to five,

1868
07:44:53.840 --> 07:45:03.080
the mind will start to have a certain physical sensation,

1869
07:45:07.520 --> 07:45:13.200
most like there's a magnet outside of your head sucking

1870
07:45:14.119 --> 07:45:20.840
pretension and stress and any remaining feelings that you don't want,

1871
07:45:22.880 --> 07:45:31.919
sucking them out through your skull. And in down to

1872
07:45:32.200 --> 07:45:39.599
four you can start to really experience that sense of

1873
07:45:41.159 --> 07:45:51.680
not just emptiness, but space, a place full of fresh air,

1874
07:45:56.680 --> 07:46:03.479
place where you can stretch. It's almost as if as

1875
07:46:03.560 --> 07:46:07.599
you go down to four and three, your mind is

1876
07:46:07.799 --> 07:46:22.400
expanding with this sense of peace and tranquility growing it

1877
07:46:22.560 --> 07:46:30.319
moves down to When you get to one, your mind

1878
07:46:33.639 --> 07:46:46.759
just feels exactly how you want to feel, almost perfect feeling,

1879
07:46:52.560 --> 07:46:57.439
maybe the sensation that.

1880
07:46:59.040 --> 07:47:00.439
You'd like to keep.

1881
07:47:03.479 --> 07:47:14.279
A place that's safe, where nothing can affect you at all,

1882
07:47:26.000 --> 07:47:30.759
and you can stay in that that space of comfort

1883
07:47:30.799 --> 07:47:40.520
and confidence, confident in your own ability to create this

1884
07:47:41.479 --> 07:47:47.479
space and this feeling of comfort within your own mind

1885
07:47:49.040 --> 07:47:58.959
just by counting ten down to one. And this is

1886
07:47:59.080 --> 07:48:03.759
something you can do yourself when you're on your own,

1887
07:48:08.680 --> 07:48:12.560
the time when you can maybe sit down, maybe just

1888
07:48:12.639 --> 07:48:24.720
for a few minutes, close your eyes, just count slowly

1889
07:48:25.400 --> 07:48:38.560
from ten down to one and re experience these feelings

1890
07:48:40.159 --> 07:48:48.520
in your mind. And when you feel that way in

1891
07:48:48.639 --> 07:49:04.200
your mind, your body copies your mind, and then feeling

1892
07:49:04.360 --> 07:49:11.200
is spread through your spine and your nervous system into

1893
07:49:11.599 --> 07:49:18.279
every part of your body, travels through your blood stream,

1894
07:49:23.840 --> 07:49:44.319
heathing and relaxing every particle of your existence. Now we

1895
07:49:44.479 --> 07:49:53.240
can we can practice this a few times before the

1896
07:49:53.439 --> 07:49:57.919
end of the recording, and then you can practice on

1897
07:49:58.080 --> 07:50:05.599
your own. At each time you countfort ten about one,

1898
07:50:10.240 --> 07:50:22.439
the feelings of comfort, calmness, deep deep relaxation becomes stronger

1899
07:50:23.880 --> 07:50:38.080
and deeper feeling your mind and your brain. With these

1900
07:50:39.279 --> 07:50:50.080
positive chemicals, the spread throughout your body, relaxing you so quickly,

1901
07:50:52.159 --> 07:50:54.560
relaxing your whole body.

1902
07:50:54.400 --> 07:50:55.479
And mind.

1903
07:50:58.119 --> 07:51:11.759
So very, very easily just by counting ten down to one.

1904
07:51:16.880 --> 07:51:19.479
So we're going to do now. I'm going to.

1905
07:51:19.599 --> 07:51:23.680
Count from ten down to one. I'd like you to

1906
07:51:23.840 --> 07:51:28.319
repeat the number after me. So when I say ten,

1907
07:51:31.360 --> 07:51:34.479
you can just repeat to yourself.

1908
07:51:35.840 --> 07:51:36.080
Ten.

1909
07:51:41.720 --> 07:51:51.040
Just notice, be aware of how you feel in your

1910
07:51:51.200 --> 07:52:00.720
mind and your body. Then when I say nine, you

1911
07:52:00.840 --> 07:52:16.240
can beat to yourself nine a game, noticing the increase

1912
07:52:16.599 --> 07:52:24.799
in comfort and calmness in your mind and in your body,

1913
07:52:30.799 --> 07:52:40.240
the same when I say eight, when I say seven, six,

1914
07:52:42.799 --> 07:52:57.080
when I say five, four, when I say three, two,

1915
07:53:01.520 --> 07:53:06.200
and lastly you want to say one, you can be

1916
07:53:06.759 --> 07:53:08.040
that number.

1917
07:53:15.159 --> 07:53:15.279
Now.

1918
07:53:15.400 --> 07:53:21.000
Of course, when you do this on your own without

1919
07:53:21.119 --> 07:53:26.080
listening to me, you can say the numbers or whatever

1920
07:53:27.720 --> 07:53:36.159
speed that you feel is necessary for you, so you

1921
07:53:36.319 --> 07:53:42.119
can adapt. So if you feel you want to say

1922
07:53:42.200 --> 07:53:48.080
the numbers ten down to one faster than I do,

1923
07:53:49.840 --> 07:53:52.360
then you go ahead and do that. Or if you

1924
07:53:52.599 --> 07:53:56.560
feel when you do it yourself that you'd like to

1925
07:53:56.759 --> 07:54:05.159
have more more space between the numbers, maybe take a

1926
07:54:05.240 --> 07:54:12.080
lot longer to get from ten all the way down

1927
07:54:12.720 --> 07:54:29.680
to one, that's your choice also to do. So I'm

1928
07:54:29.720 --> 07:54:31.360
going to count from ten.

1929
07:54:31.360 --> 07:54:39.080
Down to one, and when I get to one.

1930
07:54:40.279 --> 07:54:46.200
That will be the end of this recording, unless, of course,

1931
07:54:46.279 --> 07:54:58.400
you're listening with music, and the music will continue ten

1932
07:55:10.759 --> 07:55:48.360
nine eights.

1933
07:56:20.400 --> 07:59:30.840
At twenty.

1934
07:59:34.599 --> 08:00:21.000
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten

1935
08:00:25.759 --> 08:01:16.119
nine eight, seven, six, five, four, three two one. Now

1936
08:01:16.200 --> 08:01:26.799
open your eyes, noticing how you physically feel having counted

1937
08:01:26.840 --> 08:01:34.560
down from twenty to one, allowing stress and tension to

1938
08:01:34.799 --> 08:01:39.240
leave through your fingertips and your tails. And as you

1939
08:01:39.360 --> 08:01:44.840
focus on your fingertips, maybe they feel a little bit tingly,

1940
08:01:47.119 --> 08:01:51.680
which is I suppose quite an understanding considering the tension

1941
08:01:52.119 --> 08:02:02.360
has been exiting your body through your fingertips. So now

1942
08:02:02.400 --> 08:02:04.720
I'm going to count from twenty down to one again.

1943
08:02:05.200 --> 08:02:14.240
This time you can feel relief of tension and stress,

1944
08:02:15.639 --> 08:02:25.360
any anxiety that you may have leaving through your stomach,

1945
08:02:28.000 --> 08:02:31.680
just leaving through your stomach, almost as if it's just

1946
08:02:32.720 --> 08:02:39.840
releasing the whole of your stomach will enable to just

1947
08:02:39.959 --> 08:02:44.159
above your chest or below your chest, rather so surrounding

1948
08:02:44.279 --> 08:02:49.439
your belly button area. The whole area. You can feel

1949
08:02:49.639 --> 08:02:56.360
the tension of your body, whatever's left just releasing from

1950
08:02:56.439 --> 08:02:59.840
the area, and you may notice that your stomach.

1951
08:02:59.520 --> 08:03:01.159
Will become I'm very relaxed.

1952
08:03:02.720 --> 08:04:03.080
As my countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, damn.

1953
08:04:07.279 --> 08:04:12.880
Nine eight.

1954
08:04:16.720 --> 08:04:29.599
Seven six die ooh.

1955
08:04:33.400 --> 08:04:38.639
Three two.

1956
08:04:43.759 --> 08:04:50.919
What And you can open your eyes again if you choose,

1957
08:04:51.400 --> 08:04:55.119
but you just keep them closed because it feels relaxing.

1958
08:04:57.200 --> 08:05:02.520
I just noticing your stomach feels I notice as your focus.

1959
08:05:02.799 --> 08:05:08.040
Just do a little scan of your body. Just notice

1960
08:05:08.080 --> 08:05:11.840
how your body does, focusing.

1961
08:05:14.000 --> 08:05:21.159
On the upper body, your back, chest, stomach, legs, arms, hands, feet,

1962
08:05:24.200 --> 08:05:29.240
just noticing, and.

1963
08:05:29.360 --> 08:05:33.880
You know you may start to feel more of a

1964
08:05:34.040 --> 08:05:38.919
sense of tiredness, which may be the reason you listening

1965
08:05:39.000 --> 08:05:45.880
to this according because you would like to let go

1966
08:05:46.240 --> 08:05:48.200
completely of everything.

1967
08:05:50.200 --> 08:05:51.279
And dread.

1968
08:05:52.720 --> 08:06:07.959
Or into a nice natural calm, relaxing sleep. So now

1969
08:06:08.080 --> 08:06:09.520
we're going to focus.

1970
08:06:12.000 --> 08:06:18.799
On your forehead, and if you choose, you can incorporate

1971
08:06:18.880 --> 08:06:21.080
your eyes in this focus as well.

1972
08:06:22.919 --> 08:06:28.360
Your forehead and your eyes. It's that whole area, basically,

1973
08:06:29.279 --> 08:06:32.240
almost as if you were wearing a mask, you know,

1974
08:06:32.439 --> 08:06:36.799
like a I don't know, a Batman mask or something,

1975
08:06:37.720 --> 08:06:42.560
or I'm trying to zorro or something, you know, the

1976
08:06:42.680 --> 08:06:45.759
kind of mask that covers your eyes but also covers

1977
08:06:45.840 --> 08:06:51.599
quite a lot of the forehead. They're focusing on that

1978
08:06:51.799 --> 08:06:54.400
area because that's the area that we're now going to

1979
08:06:54.479 --> 08:07:00.880
release tension and stress from your mind and your brain.

1980
08:07:01.159 --> 08:07:04.720
From your mind, and any tension that you may have

1981
08:07:05.000 --> 08:07:09.159
remain in your face, in your neck and your jawel,

1982
08:07:10.439 --> 08:07:16.919
your eyes, your forehead, or your scalp. So basically, any

1983
08:07:17.240 --> 08:07:22.040
tension within your head area, including your mind.

1984
08:07:22.479 --> 08:07:27.599
And your brain, that's going.

1985
08:07:27.560 --> 08:07:35.799
To be released through your forehead and your eyes. As

1986
08:07:35.840 --> 08:07:42.000
I count down again from twenty down to one now

1987
08:07:44.520 --> 08:08:42.680
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1988
08:08:47.599 --> 08:09:34.159
eight seven six, why war three? What noticing as she

1989
08:09:34.439 --> 08:09:41.400
scanned her face with jaw your eyes, the cheap bans,

1990
08:09:41.639 --> 08:09:47.639
your ears, your forehead, your scalp.

1991
08:09:48.759 --> 08:09:52.439
Your neck, the back of your neck, in the front

1992
08:09:52.520 --> 08:09:54.080
of your neck, the.

1993
08:09:54.319 --> 08:10:04.759
Sights of your neck, and your throat. H noticing being

1994
08:10:04.759 --> 08:10:15.880
aware of the comfort increased being in that relaxation, not

1995
08:10:16.279 --> 08:10:21.080
just in your head and neck and mind, also.

1996
08:10:21.240 --> 08:10:22.279
The rest of your body.

1997
08:10:27.560 --> 08:10:34.680
Just notice how loose and calm you feel, and how easily.

1998
08:10:36.439 --> 08:10:37.959
It is to just let go.

1999
08:10:40.759 --> 08:11:05.840
Completely, let go completely, how easily. So what I'm gonna do, vows.

2000
08:11:07.040 --> 08:11:09.319
I want to focus on the top of your head,

2001
08:11:14.720 --> 08:11:19.360
and we're gonna allow every last.

2002
08:11:20.919 --> 08:11:25.880
Piece of tension or stress of mind, be.

2003
08:11:26.159 --> 08:11:30.680
Lingering or hiding in your body or mind.

2004
08:11:31.000 --> 08:11:33.520
Of my head to just.

2005
08:11:35.279 --> 08:11:42.119
Be sucked out on the top of your head and released.

2006
08:11:45.360 --> 08:11:52.639
Into Yeah, I'm sucked out into the clouds. Imagine to

2007
08:11:52.720 --> 08:11:57.080
be cloud of God your head and it's like a

2008
08:11:57.279 --> 08:12:00.279
whirlpool and this is gonna suck that.

2009
08:12:00.639 --> 08:12:06.840
Tension now on the top of your head and just

2010
08:12:07.000 --> 08:12:07.680
take it away.

2011
08:12:09.799 --> 08:12:16.759
Good your focus. Imagine an opening on the top of

2012
08:12:16.880 --> 08:12:23.639
your head with a tension, stress and in remaining issues

2013
08:12:23.840 --> 08:12:27.599
maybe worries of concerns that have no use to you.

2014
08:12:27.759 --> 08:12:31.560
Now you can all be sucked down at the top

2015
08:12:31.599 --> 08:12:31.959
of your.

2016
08:12:31.919 --> 08:12:39.840
Head, taken away as I count down again from twenty

2017
08:12:40.240 --> 08:13:41.560
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

2018
08:13:46.799 --> 08:13:54.360
Eleven, ten.

2019
08:13:59.720 --> 08:14:54.200
No eight seven six five four three j w H bree.

2020
08:14:58.959 --> 08:15:00.520
I don't notice it how you.

2021
08:15:01.000 --> 08:15:15.080
Feel, how relaxed and calm you physically and mentally feel

2022
08:15:15.880 --> 08:15:30.919
right now, how peace or your mind feels. It feels

2023
08:15:31.159 --> 08:15:36.159
so nice to just let go, to give yourself some

2024
08:15:36.439 --> 08:15:49.759
space to breathe easily, to think calmly, and just to

2025
08:15:49.880 --> 08:15:56.919
take a break from all that pointless worry and concerns

2026
08:15:56.959 --> 08:16:04.119
about things that you don't need to think about right now,

2027
08:16:06.919 --> 08:16:12.720
because this is your time to let go. This is

2028
08:16:12.799 --> 08:16:23.080
your space to enjoy feeling deeply relaxed, peaceful in your mind,

2029
08:16:24.319 --> 08:16:33.639
relaxed in your body. That can feel so good, so

2030
08:16:34.240 --> 08:16:42.520
nice to just not have to do anything, to be

2031
08:16:42.680 --> 08:16:54.400
able to really enjoy that serenity that comes letting go completely,

2032
08:16:56.560 --> 08:17:10.919
that peacefulness that comes with being in this peaceful space.

2033
08:17:15.439 --> 08:17:20.000
And you can keep this sense of calmness for as

2034
08:17:20.119 --> 08:17:31.880
long as you choose. If you choose to drift off

2035
08:17:32.240 --> 08:17:38.880
into deep, healing natural sleep, then you can do that.

2036
08:17:42.560 --> 08:17:50.799
It's completely up to you, and you can keep this

2037
08:17:51.119 --> 08:17:57.000
feeling of calmness physically in in your mind as long

2038
08:17:57.439 --> 08:18:14.439
as you choose to ill completely relaxed, completely relax. And

2039
08:18:14.479 --> 08:18:20.240
I'd like you to make up your mind that you're

2040
08:18:20.279 --> 08:18:31.479
going to relax, and I want to explore that with you.

2041
08:18:32.159 --> 08:18:39.119
What it feels like when you actually decide that you're

2042
08:18:39.159 --> 08:18:47.880
going to relax, not forcing yourself, but giving yourself that. Yes,

2043
08:18:48.000 --> 08:18:50.279
it is a command, really, isn't it. When you're telling

2044
08:18:50.360 --> 08:18:59.799
yourself relax in a gentle but firm way that only

2045
08:19:00.200 --> 08:19:05.479
you can really tell yourself in that way. You can't

2046
08:19:05.479 --> 08:19:09.680
really have someone else saying to you, now it relax, relax.

2047
08:19:10.319 --> 08:19:10.520
You know.

2048
08:19:12.720 --> 08:19:13.200
It needs to be.

2049
08:19:13.319 --> 08:19:16.840
Gentle, but you can't. Someone else can't really have the

2050
08:19:17.040 --> 08:19:26.000
same the same kind of influence or power that you

2051
08:19:26.840 --> 08:19:39.759
have over your own physicality, over how you feel, because

2052
08:19:39.759 --> 08:19:46.759
when you say it to yourself, it means more. It's personal,

2053
08:19:47.080 --> 08:19:52.720
and your brain and your unconscious mind and your body

2054
08:19:53.479 --> 08:19:59.639
listens to what you say. So, for example, we'll test

2055
08:19:59.680 --> 08:20:02.840
it out, do a little test, a few little tests

2056
08:20:02.880 --> 08:20:06.400
along the way, and you can get more of an

2057
08:20:06.520 --> 08:20:13.080
idea of the force, a positive force that you can

2058
08:20:13.240 --> 08:20:20.759
have in creating a sense of comfort and relaxation in

2059
08:20:20.880 --> 08:20:26.919
your body and your mind quite quickly, just by you

2060
08:20:27.959 --> 08:20:37.520
telling yourself to relax. So I want to start by

2061
08:20:38.200 --> 08:20:44.279
it's focus on your hands. To focus on your hands

2062
08:20:44.319 --> 08:20:49.240
and just tell your hands to relax. Just say relax.

2063
08:20:50.880 --> 08:20:56.279
As you focus on your hands, you could say my

2064
08:20:56.560 --> 08:21:00.360
hands are relaxed, or I want my hands to relax.

2065
08:21:02.439 --> 08:21:08.200
I think if you actually do it directly by focusing

2066
08:21:08.880 --> 08:21:13.080
and imagining that your hands can hear what you're saying,

2067
08:21:13.240 --> 08:21:13.599
you know, like.

2068
08:21:13.599 --> 08:21:16.200
They've got little ears, which is a little weird.

2069
08:21:18.799 --> 08:21:30.200
So talking to your hands and just say relax, noticing.

2070
08:21:35.799 --> 08:21:37.520
How your hands start to relax.

2071
08:21:49.919 --> 08:21:53.400
Now focus on your eyes and tell your eyes to relax.

2072
08:21:54.560 --> 08:21:59.360
You're just saying the same word relax. And find the

2073
08:21:59.560 --> 08:22:06.959
right tone for you. You know, I might say relax,

2074
08:22:07.639 --> 08:22:15.759
but you you might say relax or relax. You know,

2075
08:22:16.080 --> 08:22:21.720
you might say it differently to yourself, and that's important

2076
08:22:22.599 --> 08:22:28.680
for you to gauge what feels right for you. To

2077
08:22:28.919 --> 08:22:34.080
just tell your eyes to relax whilst focusing on your eyes,

2078
08:22:34.599 --> 08:22:39.319
your eyelids, the muscles around your eyes, your eyebrows, and

2079
08:22:39.560 --> 08:22:45.759
just tell your eyes directly relax.

2080
08:22:47.639 --> 08:22:47.840
Now.

2081
08:23:14.639 --> 08:23:24.799
Now I just did that myself, and sometimes you may

2082
08:23:24.919 --> 08:23:29.560
feel that you need a bit more time or the

2083
08:23:29.680 --> 08:23:33.720
different parts to relax, you know, because I started talking again,

2084
08:23:34.319 --> 08:23:38.959
and maybe that part hasn't relaxed fully. But what will

2085
08:23:39.000 --> 08:23:41.560
happen is that it will just continue to relax.

2086
08:23:41.279 --> 08:23:42.279
Even though I'm talking.

2087
08:23:43.880 --> 08:23:49.639
And that's happened with my eyes. Something else I noticed

2088
08:23:49.759 --> 08:23:54.439
is when I started focusing on my eyes, that actually

2089
08:23:55.200 --> 08:23:58.040
almost became They got worse before they got better in

2090
08:23:58.119 --> 08:24:01.919
a way, so that I felt degree of tension growing

2091
08:24:02.000 --> 08:24:07.720
in my eyes and then disappearing. So I think what

2092
08:24:07.880 --> 08:24:12.439
that was really was just me becoming more aware of

2093
08:24:12.759 --> 08:24:15.919
the tension that was already there.

2094
08:24:16.279 --> 08:24:16.959
That I wasn't.

2095
08:24:17.959 --> 08:24:21.880
I wasn't focused on it before, so I wasn't really

2096
08:24:22.639 --> 08:24:40.000
acknowledging it or really conscious to those feelings. Yeah, my

2097
08:24:40.159 --> 08:24:44.319
eyes is still continuing to relax, as well as my hands. Actually,

2098
08:24:47.799 --> 08:24:53.159
my hands have got a certain kind of energy, like

2099
08:24:53.439 --> 08:24:58.599
not buzzing, but I can kind of funeral a degree

2100
08:24:58.639 --> 08:25:04.560
of energy in my hand. Maybe that's where the tension

2101
08:25:04.680 --> 08:25:16.040
is being released. Maybe that's the cause, and that the

2102
08:25:16.159 --> 08:25:18.240
next part I think we should focus.

2103
08:25:18.000 --> 08:25:20.880
On the back of the neck. That's a part which quite.

2104
08:25:20.720 --> 08:25:25.520
Often or for me, holds tension. I don't know about

2105
08:25:25.560 --> 08:25:30.599
for yourself. I think it's quite a standard place where

2106
08:25:30.880 --> 08:25:37.799
tension is sometimes held. So and I'm doing exactly what

2107
08:25:37.959 --> 08:25:40.479
you're doing as you do it as well, so I'm

2108
08:25:40.520 --> 08:25:45.040
telling my body parts to relax as well. So if

2109
08:25:45.040 --> 08:25:48.040
you tell your neck, the back of your neck, focus

2110
08:25:48.159 --> 08:25:53.119
on the back of your neck and just say relax

2111
08:25:54.799 --> 08:25:57.479
in your own words, in your own tone, in your

2112
08:25:57.520 --> 08:26:00.520
own voice. You can say out loud, you can just

2113
08:26:00.599 --> 08:26:05.560
say it to yourself internally, but you're focusing it and

2114
08:26:05.680 --> 08:26:09.000
you're saying it literally to the back of.

2115
08:26:09.119 --> 08:26:12.360
Unique, as if the back of your nick can actually

2116
08:26:12.560 --> 08:26:19.040
hear what you're saying. So do that now, Just say

2117
08:26:19.040 --> 08:26:23.279
it lacks to the back of unique and I'll do

2118
08:26:23.439 --> 08:26:23.799
the same.

2119
08:27:02.639 --> 08:27:02.720
Now.

2120
08:27:02.840 --> 08:27:07.880
What I noticed, and you may have had similar thing is,

2121
08:27:08.680 --> 08:27:11.240
even though I was focusing on the back of my neck,

2122
08:27:16.279 --> 08:27:22.919
other parts started to I don't know, showed themselves to

2123
08:27:23.080 --> 08:27:26.400
me or maybe because they want to be relaxed as well.

2124
08:27:26.479 --> 08:27:30.959
But I started noticing the feelings in my shoulders at

2125
08:27:31.040 --> 08:27:36.759
tension in my shoulders and in my upper back. Whether

2126
08:27:36.880 --> 08:27:41.040
that was because my back of my neck was saying

2127
08:27:42.400 --> 08:27:46.680
well I'm pretty much okay, it's the other parts that

2128
08:27:46.880 --> 08:27:56.040
need attention. But my low back of my neck is

2129
08:27:56.119 --> 08:28:00.279
still relaxing, but I just became more aware of other

2130
08:28:00.400 --> 08:28:08.119
parts that needed attention. Now, this might happen and it's not.

2131
08:28:09.720 --> 08:28:11.560
It doesn't mean that it's going wrong.

2132
08:28:11.680 --> 08:28:13.520
It just means you're.

2133
08:28:13.400 --> 08:28:20.040
Being notified of more places that also want to feel relaxed.

2134
08:28:23.319 --> 08:28:27.680
So I'm going to focus on my other back. So

2135
08:28:27.880 --> 08:28:31.520
you can do the same. Even if you don't have

2136
08:28:31.680 --> 08:28:37.000
any feelings of tension that are obvious in your upper back.

2137
08:28:38.959 --> 08:28:43.840
You just focus on your back and the whole area

2138
08:28:44.000 --> 08:28:48.479
from the shoulder blades down to the middle of your

2139
08:28:48.560 --> 08:28:52.799
back and the spine. And with me, it's more the

2140
08:28:52.880 --> 08:28:54.479
shoulder blades more.

2141
08:28:59.240 --> 08:29:04.680
Yeah, that's the parts that are really sort of giving me.

2142
08:29:06.400 --> 08:29:06.720
That not.

2143
08:29:08.639 --> 08:29:11.080
That it needs relax in the sounds that ask that

2144
08:29:11.279 --> 08:29:12.080
part to relax.

2145
08:29:13.319 --> 08:29:14.720
And you can do the same now.

2146
08:29:25.759 --> 08:29:41.159
Relapsing up the bank, there's something strange happened there.

2147
08:29:41.680 --> 08:29:41.959
And this.

2148
08:29:43.439 --> 08:29:45.279
Often happens, and we're doing this for.

2149
08:29:47.799 --> 08:29:56.119
Over sixteen years or something, and often I'm one surprised, amaze.

2150
08:29:56.200 --> 08:29:59.919
Really bad, there can be a fee.

2151
08:30:01.639 --> 08:30:04.439
So when I was focusing on the back of my neck,

2152
08:30:05.319 --> 08:30:09.439
my other back was starting to feel quite stressed and

2153
08:30:10.200 --> 08:30:15.759
in need of attention. As soon as I started talking

2154
08:30:15.959 --> 08:30:21.639
to you about my upper back and talking about getting

2155
08:30:21.680 --> 08:30:26.439
ready to ask the other back to relax, why the

2156
08:30:26.520 --> 08:30:32.119
back already started to relax. It's almost as if it

2157
08:30:32.279 --> 08:30:42.520
doesn't need to hear the words, just needs attention, just

2158
08:30:42.720 --> 08:30:54.520
needs to be noticed. And that is something that often

2159
08:30:54.720 --> 08:31:01.720
happens in this type of situation is when you start

2160
08:31:02.799 --> 08:31:03.880
to relax.

2161
08:31:05.000 --> 08:31:08.560
A couple of parts of your body, as we've done.

2162
08:31:08.400 --> 08:31:14.840
With our hands, eyes and the eyelids, and now.

2163
08:31:15.959 --> 08:31:23.840
Back of the neck, top of the back, upper back.

2164
08:31:24.959 --> 08:31:28.959
The rest of the body seems to just take notice

2165
08:31:31.680 --> 08:31:39.959
and decide in its own way to start relaxing. Other

2166
08:31:40.119 --> 08:31:49.959
parts of your body start to just become looser. I

2167
08:31:50.040 --> 08:31:52.720
suppose it's kind of like a bit of an avalanche,

2168
08:31:52.919 --> 08:31:57.639
you know, the little balls starts rolling, and before you

2169
08:31:57.759 --> 08:32:00.759
know it, the whole of your body is completely relaxed

2170
08:32:00.840 --> 08:32:01.680
and can't.

2171
08:32:10.479 --> 08:32:10.919
And if you.

2172
08:32:11.000 --> 08:32:21.840
Focus on your face, you focus on your eyes, the eyelids,

2173
08:32:22.959 --> 08:32:32.680
the eyebrowns, and the muscles around your eyes, maybe you

2174
08:32:32.799 --> 08:32:37.840
start to notice that your forehead is more relaxed than

2175
08:32:37.919 --> 08:32:45.520
it was. Maybe your face is more relaxed. I would say,

2176
08:32:45.599 --> 08:32:49.840
my entire face is a lot more relaxed than it was.

2177
08:33:01.159 --> 08:33:06.959
So you're going to focus now on your shoulders again,

2178
08:33:07.200 --> 08:33:11.919
just like before. Just tell your shoulders. I mean you

2179
08:33:12.040 --> 08:33:14.799
can't do them individually. You can do the right shoulder

2180
08:33:14.840 --> 08:33:15.560
and this shoulder.

2181
08:33:17.119 --> 08:33:19.279
I just can't do both at the same time.

2182
08:33:21.319 --> 08:33:24.560
Just tell your shoulders and you focus on them in

2183
08:33:24.639 --> 08:33:30.799
your mind, focus on how you feel. Maybe you can

2184
08:33:31.159 --> 08:33:37.880
see them in your mind's eye. Just tell your shoulders

2185
08:33:41.639 --> 08:34:32.319
to relax as nice as they relax. But do you

2186
08:34:32.639 --> 08:34:40.799
notice put me, especially with my back, is the connection

2187
08:34:41.080 --> 08:34:46.599
between the different parts the back, the shoulders, the neck

2188
08:34:52.159 --> 08:34:57.159
being reconnected and being such a large part of your body,

2189
08:35:00.159 --> 08:35:08.479
it's almost hard to separate them from each other. And

2190
08:35:08.639 --> 08:35:11.479
my luwer back has started to relax on the same.

2191
08:35:17.439 --> 08:35:18.639
Maybe you're going too.

2192
08:35:18.599 --> 08:35:24.560
Slow and that could be an issue because we all

2193
08:35:24.680 --> 08:35:31.000
go at different speeds. And the idea at the beginning

2194
08:35:31.119 --> 08:35:33.439
of this recording was for you to be able to

2195
08:35:33.720 --> 08:35:50.040
just say to yourself, relax without focusing on any particular

2196
08:35:50.279 --> 08:35:56.040
part of your body. Because when you know that taving

2197
08:35:56.119 --> 08:36:07.919
your hands to relax, yeh, and your hands relaxed, you

2198
08:36:08.080 --> 08:36:14.840
tell your eyelids and your eyes and muscles around your

2199
08:36:15.040 --> 08:36:24.119
eyes and your eyebrows to relax, and they relax.

2200
08:36:29.919 --> 08:36:41.080
You tell the back of your neck to relax, and

2201
08:36:41.560 --> 08:37:10.159
it relaxes. You tell your alphabant to relax, and the reaxies.

2202
08:37:17.840 --> 08:37:56.959
I tell your shoulders to relax, and they relax. Then

2203
08:37:57.000 --> 08:37:59.200
you tell your hands to relax.

2204
08:38:00.040 --> 08:38:04.279
At and they continued to relax.

2205
08:38:10.159 --> 08:38:15.799
And you told your eyelids, the muscles around your eyes,

2206
08:38:16.840 --> 08:38:22.279
your eyebrows to relax. They relaxed.

2207
08:38:25.279 --> 08:38:28.599
And continue to relact.

2208
08:38:35.080 --> 08:38:38.599
And you told at the back of your neck, focus

2209
08:38:38.680 --> 08:38:44.680
on the back of your neck and told it to relax.

2210
08:38:49.080 --> 08:39:04.400
They relaxed and continued to relax. And you told your

2211
08:39:04.919 --> 08:39:17.080
alco back to relax. Be relaxed and continued to relax.

2212
08:39:25.439 --> 08:39:31.360
Answered your shoulders, I told your shoulders to relax. In

2213
08:39:31.560 --> 08:39:43.639
your shoulders relaxed and continued to relax.

2214
08:39:49.319 --> 08:39:54.319
And it's not just that, It's.

2215
08:39:56.959 --> 08:40:00.639
That the rest of your body is rules. So you've

2216
08:40:00.680 --> 08:40:08.520
been listening and the relaxation has been spreading. So from

2217
08:40:08.560 --> 08:40:16.680
your eyes, the relaxation spread to your forehead, around your face.

2218
08:40:16.639 --> 08:40:29.720
Into your skin, into your jaw, into.

2219
08:40:29.560 --> 08:40:33.599
The front and sides of your neck, all the way

2220
08:40:33.680 --> 08:40:45.360
down your chest and stomach. Relaxed hands and shoulders.

2221
08:40:46.799 --> 08:40:54.360
Its up through your arms, relaxing the full arms, your

2222
08:40:55.159 --> 08:41:02.319
upper arms, elbows, your wrists, let you.

2223
08:41:02.400 --> 08:41:19.119
Know, the lower back, the hips, but explain and just

2224
08:41:19.479 --> 08:41:28.080
start to relax with con tinue in comfort, spreading through

2225
08:41:28.159 --> 08:41:29.119
your legs.

2226
08:41:33.919 --> 08:41:37.240
All the way down to your ankles.

2227
08:41:41.919 --> 08:41:45.639
The tops of your feet, the side of your.

2228
08:41:45.599 --> 08:41:54.599
Feet, and the bottoms of your feet, relaxing.

2229
08:41:57.560 --> 08:41:58.639
Into your toes.

2230
08:42:02.439 --> 08:42:04.959
Each term relaxing.

2231
08:42:08.319 --> 08:42:28.479
Because lease. And if your body relaxes more, your mind

2232
08:42:30.159 --> 08:42:51.959
becomes slower, more peaceful, to the point where.

2233
08:42:53.840 --> 08:43:12.639
If you choose to fall asleep easy do that, EA say,

2234
08:43:13.799 --> 08:43:22.639
dr doing because there's nothing going on in your mind.

2235
08:43:26.400 --> 08:43:43.200
The phrase is peaceful your body, your teas rides.

2236
08:44:07.000 --> 08:44:10.639
And with that connection between.

2237
08:44:10.439 --> 08:44:16.799
Your body relaxing, the word you say to yourself.

2238
08:44:18.720 --> 08:44:29.840
Relax means that you don't need to focus on just

2239
08:44:30.159 --> 08:44:31.159
one part.

2240
08:44:32.959 --> 08:44:34.400
You can just focus on.

2241
08:44:36.400 --> 08:44:44.880
Your entire body, saying.

2242
08:44:45.080 --> 08:44:51.319
The powerful word relates.

2243
08:45:01.040 --> 08:45:02.080
And that's uh.

2244
08:45:03.599 --> 08:45:22.759
Goose. Familiar sensations of comforts, spreading throughout your body, loostening

2245
08:45:23.119 --> 08:45:42.799
and calming and healing, every power to your body, eating more, relaxed,

2246
08:45:57.479 --> 08:45:58.400
and all.

2247
08:45:58.360 --> 08:46:01.240
We need to do now on just.

2248
08:46:03.080 --> 08:46:04.279
Telling yourself.

2249
08:46:07.759 --> 08:46:13.759
Right, was.

2250
08:46:19.520 --> 08:46:37.319
Feting competely? Now the boy, so.

2251
08:46:42.000 --> 08:47:27.040
Starting now with number twenty nineteen I three seven sixteen

2252
08:47:43.880 --> 08:48:07.200
fifty foot.

2253
08:49:12.720 --> 08:51:44.360
Well, yes, attatatatatatatatatatatatatatatatatatatatatatatatatatatatat.

2254
08:53:10.520 --> 08:59:26.560
U say.

2255
09:00:31.880 --> 09:00:55.040
One two counted down from ten to one, ten nine eight,

2256
09:00:57.880 --> 09:01:22.680
seven six five four three two one, And maybe that

2257
09:01:22.880 --> 09:01:27.000
was a bit too quick in order to relax. Maybe

2258
09:01:27.040 --> 09:01:31.319
it's a bit too fast for you to notice the

2259
09:01:32.639 --> 09:01:39.479
calming of your body, maybe even a little bit of

2260
09:01:39.560 --> 09:01:43.520
pressure there, Like you're counted down from ten to one.

2261
09:01:43.599 --> 09:01:46.880
What do you expect me to do? Man, expect me

2262
09:01:46.959 --> 09:01:51.000
to stick go with floppy just because you're counting down.

2263
09:01:56.599 --> 09:02:00.680
If you try it again, but this time, this lower

2264
09:02:02.919 --> 09:02:07.759
this time, and you focus on the whole of your

2265
09:02:07.840 --> 09:02:16.200
body before we focus on your legs, just notice how

2266
09:02:16.319 --> 09:02:30.400
your body does start to feel more relaxed with every

2267
09:02:30.560 --> 09:03:03.599
number that I count down ten nine, at eight, seven, six,

2268
09:03:12.040 --> 09:04:21.119
five four three one. You just notice how how you

2269
09:04:21.200 --> 09:04:31.439
feel generally, how your body feels. It's not necessarily even

2270
09:04:31.520 --> 09:04:41.599
about yeh counting down from ten to one. It's that

2271
09:04:41.919 --> 09:05:01.599
space that you have, that space between being active physically

2272
09:05:01.840 --> 09:05:11.400
or mentally, just sitting or lying down, just being there

2273
09:05:12.159 --> 09:05:17.599
not doing anything, not saying anything, or deeding to think

2274
09:05:17.720 --> 09:05:23.639
about anything. So it opens up a space, you know,

2275
09:05:23.840 --> 09:05:33.159
a bit of a space, the gap. And the more

2276
09:05:34.439 --> 09:05:37.639
I camped down for the tent of work, the bigger

2277
09:05:37.720 --> 09:05:46.799
that gap becomes. So there's that gap of calmness, of

2278
09:05:47.000 --> 09:06:02.400
comfort and relaxation. It's a nice feeling, and it moves

2279
09:06:04.000 --> 09:06:13.919
those stresses or discomforts physically or emotionally, moves them away.

2280
09:06:20.680 --> 09:06:21.639
Allows you.

2281
09:06:24.360 --> 09:06:24.879
To just.

2282
09:06:27.839 --> 09:06:34.559
Slow down, someone to count again from ten down to one,

2283
09:06:35.000 --> 09:06:45.239
and notice that gap widening, the gap and LEAs it widens,

2284
09:06:45.319 --> 09:06:51.199
it's almost like that the stress and tension falls into

2285
09:06:51.279 --> 09:06:51.639
the gap.

2286
09:07:05.160 --> 09:07:07.040
It gives you that distance.

2287
09:07:08.519 --> 09:09:06.400
And space. Ten nine, eight, seven, six, five, four three one.

2288
09:09:17.959 --> 09:09:18.839
And how did you.

2289
09:09:21.080 --> 09:09:22.360
What do you feel.

2290
09:09:24.279 --> 09:09:24.440
Now?

2291
09:09:37.239 --> 09:09:49.199
Can you exist? Do you feel in calm? Do you

2292
09:09:49.400 --> 09:09:53.440
feeling more relaxed?

2293
09:10:15.959 --> 09:10:16.680
As we now.

2294
09:10:16.680 --> 09:10:37.000
Focus on your legs, just your legs. We're just gonna

2295
09:10:37.440 --> 09:10:56.839
start with focusing on your thighs. Of course, it's not

2296
09:10:57.000 --> 09:11:05.440
the most exciting thing to be doing, because I'm sure

2297
09:11:05.599 --> 09:11:08.279
like most of your body is not not going on

2298
09:11:08.519 --> 09:11:20.919
right now. Just focusing on the hole of your thighs,

2299
09:11:23.760 --> 09:11:27.440
the tops of your thighs, the sides of your thighs,

2300
09:11:29.680 --> 09:11:34.919
the bottoms of your thighs, out of thighs and inner thighs,

2301
09:11:37.120 --> 09:11:41.040
basically the hole of your thigh that leads into your

2302
09:11:41.120 --> 09:11:48.160
head and it goes down to your.

2303
09:11:50.120 --> 09:11:50.800
Knee joints.

2304
09:11:55.919 --> 09:12:03.160
Now, this is a big area. It's a very heavy area,

2305
09:12:03.959 --> 09:12:10.440
very strong, probably the strongest muscles in your body or

2306
09:12:10.519 --> 09:12:11.239
in your thighs.

2307
09:12:21.440 --> 09:12:22.319
But I don't think we.

2308
09:12:24.080 --> 09:12:36.639
Perhaps would give enough attention to ad thighs. Perhaps we

2309
09:12:36.800 --> 09:12:47.400
don't acknowledge how important an thighs are to our lives,

2310
09:12:58.919 --> 09:13:03.519
how much they actually do for us.

2311
09:13:07.279 --> 09:13:18.000
All through our lives. And it may seem sound really weird,

2312
09:13:18.080 --> 09:13:22.120
but I think that all of.

2313
09:13:22.160 --> 09:13:33.239
Our body parts, especially advice, needs some TLC. I did

2314
09:13:33.440 --> 09:13:53.000
love shown a bit the acknowledgement, thank you gratitude for

2315
09:13:53.160 --> 09:13:54.800
what advice do for us.

2316
09:14:01.400 --> 09:14:06.639
And I know this may sound of this strange, and

2317
09:14:06.760 --> 09:14:09.839
maybe you think, why am I? Surely I should be

2318
09:14:09.879 --> 09:14:10.639
able to in.

2319
09:14:10.720 --> 09:14:19.400
The garden hugging a tree or something. It's hard to

2320
09:14:19.440 --> 09:14:22.680
set a microphone up on a tree. That's why I'm

2321
09:14:22.680 --> 09:14:25.559
doing this indoors. Otherwise I would be outside hugging a tree.

2322
09:14:26.720 --> 09:14:28.639
Now I can't see the television.

2323
09:14:28.199 --> 09:14:28.680
From the tree.

2324
09:14:35.519 --> 09:14:37.120
You move down to your knees.

2325
09:14:38.720 --> 09:14:46.639
Gain such an important part, and I think we don't

2326
09:14:46.720 --> 09:14:55.279
necessarily I'll speak for myself here, I don't necessarily appreciate.

2327
09:14:56.360 --> 09:15:00.040
All that my needs do for me until.

2328
09:15:01.239 --> 09:15:06.680
I have a problem with my knee occasionally, either may

2329
09:15:06.839 --> 09:15:12.440
I bash it or it's aching for some reason. It's

2330
09:15:12.680 --> 09:15:18.440
then that I realize how much it does. You know,

2331
09:15:18.519 --> 09:15:24.480
the benefit of being able to use my legs without

2332
09:15:26.239 --> 09:15:26.919
any kind.

2333
09:15:26.760 --> 09:15:31.839
Of physical discomfort is a beautiful thing.

2334
09:15:33.239 --> 09:15:39.559
That's possibly not appreciated until it's temporarily removed.

2335
09:15:40.680 --> 09:15:42.080
You know that's comfort.

2336
09:15:46.239 --> 09:15:51.000
Don't just focus on your knees regardless of how your

2337
09:15:51.120 --> 09:15:59.120
needs would feel. You can have that sense of gratitude.

2338
09:16:00.239 --> 09:16:02.919
Love to your needs for all that they do for you,

2339
09:16:13.400 --> 09:16:13.919
and you can.

2340
09:16:13.879 --> 09:16:18.160
Still have that attention on your thighs. Maybe you notice

2341
09:16:18.239 --> 09:16:24.040
how your figs feel they believe you notice that they

2342
09:16:24.919 --> 09:16:40.800
are relaxing more deeply as you focus now.

2343
09:16:42.519 --> 09:16:47.239
On the bottoms of your lex machines and your car muscles,

2344
09:16:47.559 --> 09:16:53.279
with the bones between your knees and your feet.

2345
09:16:54.639 --> 09:16:56.360
Incorporate and course your.

2346
09:16:56.279 --> 09:17:06.879
Ankles, sorry too. Can anyone that's had.

2347
09:17:07.559 --> 09:17:10.720
Even like the slightest sprain.

2348
09:17:10.400 --> 09:17:15.879
Of an ankle, who knows how how much we take.

2349
09:17:17.199 --> 09:17:26.000
Our ankles are granted, and it's kind of strange in

2350
09:17:26.080 --> 09:17:32.160
a way when you think that. You know, logically, our wrists.

2351
09:17:31.959 --> 09:17:34.760
Are a lot thinner than the rest of our arms,

2352
09:17:35.919 --> 09:17:39.440
which is okay, it doesn't I can't see any problem

2353
09:17:39.440 --> 09:17:42.440
with that, you know, just picking stuff up.

2354
09:17:44.080 --> 09:17:50.239
Our ankles so much thinner than the rest of our legs.

2355
09:17:56.639 --> 09:18:01.120
And from a physics perspective, we love even it doesn't

2356
09:18:01.160 --> 09:18:04.720
really make sense. For all, this weight.

2357
09:18:06.160 --> 09:18:13.120
Will ultimately be resting on your ankles then leading to

2358
09:18:13.199 --> 09:18:26.400
your feet, that thin area, thin bone. Yeah, it does

2359
09:18:26.639 --> 09:18:27.800
so much great work.

2360
09:18:30.000 --> 09:18:39.519
Supports us, supports our body for a lifetime, helps us

2361
09:18:40.239 --> 09:18:49.559
to balance, helps you to get around and be mobile.

2362
09:18:55.879 --> 09:19:03.680
And there's the card musters. Of course, when I was younger,

2363
09:19:04.080 --> 09:19:05.760
I couldn't see the point in calf.

2364
09:19:05.639 --> 09:19:11.279
Muscles didn't seem to do anything. Okay, if I.

2365
09:19:11.319 --> 09:19:13.720
Walked around on tiptoes, then my.

2366
09:19:13.839 --> 09:19:17.959
Calf muscles get some work. And of course that's not true.

2367
09:19:18.120 --> 09:19:22.400
The calf muscles are being used whenever we use our.

2368
09:19:22.360 --> 09:19:36.160
Legs, and your shins there to protect your lower legs,

2369
09:19:40.480 --> 09:19:45.080
shaped in a way at most as a protector with

2370
09:19:45.199 --> 09:19:56.879
a bone leading of course to your ankles.

2371
09:19:59.680 --> 09:20:00.400
And feet.

2372
09:20:05.160 --> 09:20:06.800
I'm not going to focus on your feet.

2373
09:20:06.919 --> 09:20:08.440
I'm just going to focus on the legs.

2374
09:20:10.440 --> 09:20:11.760
And I realize.

2375
09:20:13.480 --> 09:20:15.720
Now that I've mentioned your feet, it could.

2376
09:20:15.559 --> 09:20:18.919
Be decision on them anyway, So.

2377
09:20:19.000 --> 09:20:21.440
Maybe I should focus on your feet a little bit.

2378
09:20:25.400 --> 09:20:29.839
You can have them in your awareness, the same as

2379
09:20:29.919 --> 09:20:32.120
you have your fighs.

2380
09:20:32.040 --> 09:20:35.040
In your awareness. Even though we haven't been.

2381
09:20:35.000 --> 09:20:40.480
Focusing on your fighs for a few minutes and you're

2382
09:20:40.559 --> 09:20:54.959
focusing on your angles, it's still that sensation of comfort

2383
09:20:57.680 --> 09:21:05.400
in your fighs and miss that movement.

2384
09:21:06.519 --> 09:21:07.279
Of energy.

2385
09:21:09.319 --> 09:21:11.160
Because the this hold.

2386
09:21:12.879 --> 09:21:14.480
Lots of different sensations.

2387
09:21:15.959 --> 09:21:20.800
Of course, there's the muscles, the big straw muscles that

2388
09:21:20.959 --> 09:21:33.800
we have in our thigs. But the skin on the

2389
09:21:33.919 --> 09:21:39.400
outside of the thighs, as in the outside of all

2390
09:21:39.519 --> 09:21:48.319
of our body, can be very sensitive, sensitive to the touch,

2391
09:21:51.120 --> 09:22:03.760
sensitive to temperature. I me inside of guyes, the bones,

2392
09:22:04.160 --> 09:22:06.720
there's the muscle, there's the.

2393
09:22:06.760 --> 09:22:10.879
Blood, vessels, the arch trees, to all this.

2394
09:22:11.080 --> 09:22:19.680
Stuff inside your thighs. I guess sometimes.

2395
09:22:19.919 --> 09:22:22.440
It'd be nice if you could actually put your fingers

2396
09:22:23.680 --> 09:22:30.760
inside your thies and message. You can message on the outside,

2397
09:22:31.040 --> 09:22:34.680
because to be able to get deep into the muscles,

2398
09:22:35.680 --> 09:22:36.279
to be able.

2399
09:22:36.080 --> 09:22:41.599
To just message inside your eies. Message in the bones

2400
09:22:42.519 --> 09:22:51.160
of your leg mesagin all the veins and just gently.

2401
09:22:54.680 --> 09:23:00.800
Of thies, and you can down.

2402
09:23:02.519 --> 09:23:07.559
Messaging inside your knees. It's a message in those bones,

2403
09:23:08.599 --> 09:23:15.760
but with healing fingertips spreading that healing energy eaten.

2404
09:23:15.400 --> 09:23:24.760
Into the choice of the knees. Of course, there's the

2405
09:23:24.879 --> 09:23:30.319
back of your you need and the inside crease where

2406
09:23:30.360 --> 09:23:38.120
your need is. It's a really sensitive area. Really that's

2407
09:23:38.239 --> 09:23:43.279
very nice when you're stroking. That might be because it's

2408
09:23:43.319 --> 09:23:48.599
an area that's not really touched very often. It's almost

2409
09:23:48.680 --> 09:23:52.239
like a hidden part a crease.

2410
09:23:54.040 --> 09:23:55.839
In your leg because it's almost.

2411
09:23:57.599 --> 09:24:02.239
It's like a part that has a sensitivity, which is

2412
09:24:02.319 --> 09:24:13.319
a little bit different. Of course, it's protected by your legs.

2413
09:24:21.120 --> 09:24:26.480
Imagine putting the fingers into that crease on your legs

2414
09:24:31.879 --> 09:24:35.800
that followed in between your legs, you can just message

2415
09:24:35.839 --> 09:24:42.919
with your fingertips. Imagine your fingertips going inside massage in

2416
09:24:43.040 --> 09:24:52.480
the muscle tissue. You can of course the other bones

2417
09:24:52.959 --> 09:25:04.839
of your knees heading through your fingertips and then you

2418
09:25:04.879 --> 09:25:10.639
should go down to your calf muscles. And that's the

2419
09:25:10.760 --> 09:25:14.199
part I'd like to be able to really put my

2420
09:25:14.400 --> 09:25:18.480
finger tips deep inside my car muscles.

2421
09:25:19.279 --> 09:25:28.279
And massagy in every single tissue of that muscle, healing.

2422
09:25:28.400 --> 09:25:36.599
Every part, and then doing the same.

2423
09:25:36.519 --> 09:25:47.720
For machines, massaogy gently stroking the bones, gently stroking.

2424
09:25:47.279 --> 09:25:51.800
Them, healing their loving way, because.

2425
09:25:51.599 --> 09:25:57.480
He deserves to be treated. There's the precious.

2426
09:25:57.199 --> 09:26:02.440
Bones that they are makes are so precious as in

2427
09:26:02.519 --> 09:26:07.639
all the other parts of our body, the more precious

2428
09:26:07.680 --> 09:26:11.879
of mutual on the planet.

2429
09:26:20.319 --> 09:26:21.480
When you start to.

2430
09:26:23.000 --> 09:26:34.000
Think about the remakes in this way, can you change

2431
09:26:34.160 --> 09:26:35.839
your perspective?

2432
09:26:38.599 --> 09:26:39.639
It might sound it.

2433
09:26:42.959 --> 09:26:48.199
It's silly to start with the idea of how love

2434
09:26:48.839 --> 09:26:52.879
he relaks, showing an appreciation.

2435
09:26:54.239 --> 09:26:58.199
Advies wanting to.

2436
09:26:58.199 --> 09:27:01.680
Be able to look in your hands, in your.

2437
09:27:01.639 --> 09:27:06.919
Eyes, the message the muscles.

2438
09:27:07.319 --> 09:27:12.239
And the bones, and you get your fingers deep in their,

2439
09:27:13.480 --> 09:27:19.480
releasing all tension. Just to show.

2440
09:27:21.120 --> 09:27:22.440
How much you care.

2441
09:27:25.519 --> 09:27:28.239
About your legs, what.

2442
09:27:28.400 --> 09:27:34.400
You care for, what your legs do for you, great blue.

2443
09:27:36.519 --> 09:27:46.000
Your knees, your cards, your ankles, the strength of your

2444
09:27:46.120 --> 09:27:54.239
ankles consideringly, how in there are compared to the rest

2445
09:27:54.279 --> 09:27:56.319
of your legs, especially your eyes.

2446
09:28:00.160 --> 09:28:02.000
Yeah say long.

2447
09:28:03.239 --> 09:28:17.239
Say a lexible, Absolutely amazing things. The ankles are truly

2448
09:28:17.680 --> 09:28:21.919
a gift because of what they do for you.

2449
09:28:27.400 --> 09:28:29.559
Supporting all that weight.

2450
09:28:31.559 --> 09:28:33.400
You don't USSI how what.

2451
09:28:33.680 --> 09:28:35.639
Weight you are in?

2452
09:28:36.080 --> 09:28:37.279
Only eight stones?

2453
09:28:39.800 --> 09:28:43.160
Oh a lot of weight these little apeles.

2454
09:28:46.279 --> 09:28:48.680
Now I lot heavy than eat stone.

2455
09:28:49.959 --> 09:28:59.120
Double that. Yeah, my ankles support my body all the time.

2456
09:29:00.239 --> 09:29:03.440
H what do they do?

2457
09:29:04.279 --> 09:29:05.160
Give up a side?

2458
09:29:05.720 --> 09:29:06.519
Want to sit down?

2459
09:29:08.879 --> 09:29:19.239
Listen while next day my feet the will say my

2460
09:29:19.440 --> 09:29:20.040
toast back.

2461
09:29:21.279 --> 09:29:22.040
I'm so happy.

2462
09:29:41.879 --> 09:29:42.879
The legs.

2463
09:29:44.400 --> 09:29:52.279
Really are amazing. And then to talk about talk the

2464
09:29:52.360 --> 09:29:57.480
kind of your legs is probably possibly if one the

2465
09:29:57.599 --> 09:30:03.120
most to most bolling things you heard anyone say, Possibly

2466
09:30:05.919 --> 09:30:13.120
I'm cooling or not. Everything I said is true. Relax

2467
09:30:13.800 --> 09:30:34.040
are amazing. Relix deserve not just respect, They deserve to

2468
09:30:34.120 --> 09:30:46.959
relax deeply. They deserve to take some time out of

2469
09:30:47.120 --> 09:31:16.599
the day they just let go completely. Makes really can

2470
09:31:17.879 --> 09:31:30.160
relax because the legs are so such a nice.

2471
09:31:30.400 --> 09:31:33.680
Very important part in your body.

2472
09:31:35.000 --> 09:31:38.919
The relection makes the rest of your body also.

2473
09:31:39.879 --> 09:31:43.680
Naturally follows in that.

2474
09:31:47.360 --> 09:31:57.680
Journey you come that. I would feel it in my

2475
09:31:57.839 --> 09:32:02.239
hips skill really loose.

2476
09:32:05.319 --> 09:32:09.919
And say my light back as well, my ler back

2477
09:32:09.959 --> 09:32:10.559
of evil.

2478
09:32:11.199 --> 09:32:15.680
It was, it's been stretched even though I'm just sitting

2479
09:32:15.760 --> 09:32:21.800
in a chair, and it's a stretching as far as

2480
09:32:21.919 --> 09:32:24.839
my way that I'm doing. It's almost as if the

2481
09:32:25.000 --> 09:32:28.879
muscles it just relaxed so much that there is a

2482
09:32:29.120 --> 09:32:37.360
natural stretch. That's the tension has been duced a lot.

2483
09:32:53.760 --> 09:33:08.000
And now they count down and ten down to one, two, te.

2484
09:33:19.080 --> 09:33:31.199
Eight seven, six, five.

2485
09:33:35.559 --> 09:33:39.680
Four three.

2486
09:33:48.199 --> 09:33:48.440
One.

2487
09:34:03.080 --> 09:34:04.919
I'm just gonna countdown.

2488
09:34:06.120 --> 09:34:11.720
Five down to one, and as a countdown, you just focus.

2489
09:34:11.400 --> 09:34:17.599
On the numbers, just the numbers counting down.

2490
09:34:18.720 --> 09:34:22.599
I notice how you feel.

2491
09:34:24.919 --> 09:34:26.199
In this moment.

2492
09:34:27.559 --> 09:34:29.720
As you hear the numbers counting down.

2493
09:34:30.599 --> 09:34:43.120
Knowing that those numbers counting down represents, yeah, feeling harma

2494
09:34:44.879 --> 09:34:52.839
just in your body, but also relaxing your mind. I'm

2495
09:34:52.959 --> 09:34:58.800
just noticing you feel there's nothing to do, there's nothing

2496
09:34:59.160 --> 09:35:08.760
to say, it's nothing to think about. Starting year number five.

2497
09:35:17.199 --> 09:35:27.440
Four three.

2498
09:35:37.800 --> 09:36:02.959
Two one, did you notice gradual letting go.

2499
09:36:05.239 --> 09:36:12.199
With the tension in your body. It may also begin

2500
09:36:12.559 --> 09:36:20.160
to notice and be aware how your mind is starting

2501
09:36:20.639 --> 09:36:22.599
to slow down.

2502
09:36:25.160 --> 09:36:31.480
This is just a natural thing that happens. It's not

2503
09:36:31.720 --> 09:36:36.919
really a special procedure. It's just natural. Because it's your

2504
09:36:38.199 --> 09:36:44.199
body relaxes, your mind also starts to relax. And the

2505
09:36:44.279 --> 09:36:48.120
more your mind relaxes, the more your body relaxes. Just

2506
09:36:48.239 --> 09:36:50.919
the continuous circle of.

2507
09:36:51.000 --> 09:36:51.919
Rea say.

2508
09:36:58.080 --> 09:37:06.720
Is that I can't That comes from amited quietness. Even

2509
09:37:07.199 --> 09:37:12.559
even if this background sounds either your side online.

2510
09:37:13.800 --> 09:37:15.519
It's still canst be.

2511
09:37:17.000 --> 09:37:17.400
I go.

2512
09:37:19.440 --> 09:37:22.839
And you haven't got the television on. There's no music

2513
09:37:24.279 --> 09:37:26.000
in the background unless you're listening to.

2514
09:37:26.040 --> 09:37:27.199
You called the wit music.

2515
09:37:27.319 --> 09:37:34.120
Of course, you're very likely not going.

2516
09:37:34.040 --> 09:37:35.919
To be sitting in a room of other people.

2517
09:37:36.879 --> 09:37:38.040
Of course you white keep it.

2518
09:37:39.279 --> 09:37:42.559
Generally, it's the idea that you can do this on

2519
09:37:42.680 --> 09:37:54.000
your own. So man distructions and when you stop thinking

2520
09:37:54.080 --> 09:38:09.599
about stuff, relaxation automatically rises. The sense of comfort.

2521
09:38:10.879 --> 09:38:16.199
Starts to grow, and.

2522
09:38:18.040 --> 09:38:27.720
Without trying to builder, come up into something fantastical, something magical.

2523
09:38:29.879 --> 09:38:40.040
This is just a natural process, something that's easy to accomplish.

2524
09:38:42.839 --> 09:38:50.680
In fact, it's almost a sense of relaxing intimately happens.

2525
09:38:50.400 --> 09:38:53.800
Really when you put no effort into it.

2526
09:38:54.839 --> 09:39:00.760
It's not something that you can really force, something that

2527
09:39:02.000 --> 09:39:12.279
happens naturally. And part of the process of this recording

2528
09:39:13.519 --> 09:39:24.480
and others is simply two allow you to take advantage

2529
09:39:25.480 --> 09:39:30.559
this space, this topic.

2530
09:39:34.080 --> 09:39:38.559
Just mh.

2531
09:39:42.040 --> 09:39:46.120
Just be here, be true.

2532
09:39:49.519 --> 09:39:50.480
With how you feel.

2533
09:39:56.639 --> 09:40:03.879
Yet with the intention one of wanting to relax.

2534
09:40:03.559 --> 09:40:09.639
People and maybe.

2535
09:40:11.480 --> 09:40:19.319
The pull say, depending on what is the you which yourself.

2536
09:40:20.440 --> 09:40:28.919
In this moment has known.

2537
09:40:29.440 --> 09:40:38.720
Relaxing is the majority of the process of pullen slape,

2538
09:40:39.959 --> 09:40:44.120
yet the pulsap part is the time of the end.

2539
09:40:47.680 --> 09:40:51.120
Deeper relax in the ow.

2540
09:40:55.279 --> 09:40:59.599
Is if fine.

2541
09:41:00.879 --> 09:41:01.800
You so f.

2542
09:41:12.040 --> 09:41:19.239
Molso chis, stay opius on my voice.

2543
09:41:20.639 --> 09:41:24.000
And we need no joy.

2544
09:41:29.919 --> 09:41:36.319
Process ratury.

2545
09:41:41.199 --> 09:41:41.959
He that so.

2546
09:41:46.400 --> 09:41:47.360
Met so.

2547
09:41:58.160 --> 09:42:13.639
Endlessly just absurd sensation.

2548
09:42:33.120 --> 09:42:36.760
This an do sense than.

2549
09:42:42.879 --> 09:42:43.160
Icious.

2550
09:42:55.919 --> 09:43:44.279
Say y

2551
09:45:00.120 --> 09:45:26.239
Passssssssssssssssssssssss