Aug. 21, 2025

(no music) (10 hours) I bored myself to sleep | LMBYTS #1417 | Jason Newland | 21st August 2025

(no music) (10 hours) I bored myself to sleep | LMBYTS #1417 | Jason Newland | 21st August 2025
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Hello, Hello, and welcome to Jason neew Land dot com. Mama, mama, mama, mama. Hello, Hello,

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welcome to Jasonnewland dot com. My name is Jason new

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and yeah, I'm here with Vinny, who just woke me

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up at s Peticulary early in the morning. At UH.

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I thought he wanted something to eat, so I got

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him some new breakfast. He didn't really eat much food yesterday.

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He had dried food, but he didn't eat much wet food.

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Just put it on the floor or on a bowl,

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you know, and he just chuck it on the floor.

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I'm not a I'm not a cave man, and he

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does it. He's not interested. So he's just lying here

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next to me, very quiet, looks like he's thinking, like

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he's contemplating, almost like he's got some kind of philosophical

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dilemma he's battling with. And you might think, oh, how

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did I come to that conclusion by looking at the

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back of his head. I don't know. Maybe it's it's

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just a feeling, just just yeah, maybe an invisible emotional,

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spiritual even connection that we have. And you may be

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wondering where I'm going with this, and so am I

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I'm really I've got no idea what I'm talking about

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right now. But then, how how often do I know

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what I'm talking about? How often? I mean quite a lot.

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It's just me just waffling on about nothing. And it

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seems to be another case of that particular activity occurring again, Yes, sir,

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so how tired? M hm, so so so so so. Yesterday, Oh,

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I had to do my pit forms, my personal independence

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payment forms, and h h h I put them off.

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I put them off for about a week and a week,

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about a week, yeah, about a week, and then yesterday

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I had nine days to get it back to them.

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It's so I decided that's it. I'm gonna get on

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with it. I'm gonna do it. I want to get

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down to it. I'm gonna, you know, cut my toenails.

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I was gonna have three baths. I was gonna try

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and invent a new a new way of cooking fish fingers,

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a way that's never been done before, maybe discovers the

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a new alternative for the wheel. Pretty much anything but

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to fill the pit forming. I was looking for distractions,

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excuses not to do that form. Fill it in because

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it's not it. I just didn't find it easy. I didn't,

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really I didn't. Yeah, it wasn't particularly the enjoyable, and

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I got it. I did it. I did do it,

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and I made a bit of a hash up of it.

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They may well send it back. I mean, honestly, I

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think I'm probably going to be the only person who

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gets their pitforms sent back to them graded like A

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to D. Honestly, I've been probably be like D minus,

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like needed more work, more preparation. You know. Way, why

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do you keep talking about donuts. There's gonna be lots

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of weird for sort of probably comments on there about it.

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I mean, we didn't need need to know about yours toenails,

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so I need to cut my toenails. I think that's

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what it's now in my mind. I mean, don't get

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me wrong. My toenails aren't like out of control. They're

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not living their own life. You know, I'm not getting

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woken up at two in the morning by my toenails

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that are coming back from a nightclub. I'm not. My

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toenails are fine, They're still intact, but they're just getting

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a little bit long. I want, I say long. You know,

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nothing weird. They're not, you know, I haven't got like

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the local paper newspaper, like begging me for pictures. It's

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nothing like that. They're not unusually wrong. H just long, good,

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long good. That's all. That's all it is. Do you

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think I sound like James Bond? Roger Roger Bond. That's

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the way it is. My name is Jason Nomine's. My

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name's Newland, Jason new Land, None of them. Who's he

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have a Bond? George Lasonby? How weird is that one

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James Bond movie?

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Just one?

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His name stayed famous being the second James Bond. Wait

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a minute, I thought it was Roger Miller. Who is

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the second James Bond? Roger Miller, No, George Lazenby. Apparently.

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I think he didn't want to do it again. He

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didn't enjoy the experience, I think, or some other reason.

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There's going to be a reason, isn't there why he

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didn't do a second one? And I don't know about you.

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I mean I don't know where where you live in

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the world, and I don't know what you're doing right now.

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I mean you might be might be doing yoga. I

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don't know. Die getting funny looks from the other people

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on the bus. I don't know. But in my country,

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you know, the country that I'm in charge of, they

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still the TV channels still, you know, the main terrestrial

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channels still show Chains Bond movies. And bear it in

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mind all the different Chains Bonds that they have been

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and there's been a few.

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Now.

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Can I remember the last time that George Lazonba's movie

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was on television, his version of Jam's Bond. No, wait

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a minute, I know, it's just yesterday, That's what I'm

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thinking about it. No, it wasn't. I can't remember. They

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never put it on. Well, not saying they never put

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it on, but they rarely put even the It's like

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the early Change Bond movies that seemed to be on

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the you know, sort of Christmas, not Christmas, but you know,

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during the daytime kind of holiday season. It seems to

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be the Roger Moore or Sean Connery. Roger Moore hasn't

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made a Change Bond movie for six hundred years. I

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always liked Roger Moore. There was something about him I liked,

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you know, there was the old what was that he

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was in Tony Curtis. Him and Tony Curtis were on

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a TV show in the sixties a good TV show.

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The chemistry was really good. It was funny, it was bright, colorful.

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What was it called. I forget, but it was I

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quite liked it. Not in the sixties because I wasn't

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alive in the sixties, but before, you know, when I

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was alive. Most of the TV programs I've enjoyed have

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been when I've been alive. Okay, that sounded weird. Oh,

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I forget the name of the TV show, but it's

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a good TV show. Roger Moore before being James Bond,

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before changing his name to James Bond, he was Simon

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Templar The Saint Do Do Do Do Do Do, which

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I don't think is the do do Do? Do Do

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Do Do? Something like that the Saint. It's very little

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difference between the Saint and James Bond, except that James

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Bond is a little bit more determined, a little bit

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more happy. Maybe it's almost like the same character. He

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even looks the same. I don't know why why it

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was called the Saint, because they had a different version

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in the early eighties, I think, and it was a Saint,

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but it was a new actor called Ian Ogilvy. It

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was great, really really good I'd never seen the original,

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so I had nothing to pare it with. But I

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still think Ian Ogilvy was great. But the advert show

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before the TV show came on, do you do something

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like that? And he had a halo above his head.

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They'd look up and I thought, I gotta get me

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one of them. That is so cool. It's like almost

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like he winked to himself and his halo just appeared

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above his head this light and I thought, wow. And

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I remember saying to my stepmm, because this is before

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the TV show came on, I said, is he can

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he turn himself invisible? She said, you have to wait

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and see. Now. Clearly she knew that he wasn't going

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to go invisible because she had been around in the

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sixties and she'd seen the original one with Roger Moor.

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I said, has he got superpowers? Can you fly? And

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she said, You're going to have to wait and see.

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I said, has he got super speed? She said what

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I said? What super speed? For example, if someone chucked

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an egg, a rotten egg, at him, would you be

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able to just like stop the egg, just take it

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out of the air because everything's moving so slowly, and

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replace it with a nice fresh egg and then go

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and stand back where he was so that he gets

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covered in the nice ec rather than the off egg.

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And she said no, but why would he want to

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do that? I said, what do you mean? Why would

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you can be going to be hit by a smelly

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off egg? Would you? She said, yeah, but if he

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could move extra fast. Firstly, I've got two questions. I said, okay,

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so you got one question left. She said no, I

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got two questions. I said, so you're not including a

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way of ours a statement, wasn't it? She said yeah.

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I said, okay, you haven't anette two there. I'm only nine.

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She said, all right, but you should know a difference

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beween a statement and a question. And I said, I'm

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still learning, I said, and you wouldn't believe what else?

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Step mummy, She said what I said? They're only trying

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to teach me French French. I've only just learned to

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what a false stop is in English, and they they're

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trying to teach me another language. She said, I know.

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I tried to have a word with them. I said,

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you did. I said, yeah, I tried to let him

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know that. And you weren't really perhaps up for learning

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a new language, especially French. Just didn't think that you'd be,

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you know, wanted to do it, and that you wouldn't

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be able to do it. I said, okay, so how

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did it get on? She said that I know, what

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do you mean? So I couldn't understand them? The bloke

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was French. Okay, I said, step mom? He said, yes,

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step son, she said, she said, he said, I don't

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know someone's talking. I said, when you asked her question,

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the question to the French teacher, you know, when you said, oh,

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you know, when you made this statement, sorry that perhaps

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I wasn't ready to learn a new language. She said yeah.

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I said, were you in the office? She said no?

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I said, we you in the canteen? She said no.

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I said, were you on the roof? She giggled, and

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he said no, I wasn't on a roof. I said,

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in that case, were you per chance sitting in the

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classroom with all the other pupils. She said yeah, How

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did you know that? I said, okay, And you know,

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just be a reminder when you're in that classroom with

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the other pupils learning French, am I correct in saying

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that you could only speak in French? There's no English

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speaking at all, and she said we we we we.

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I said, oh, I will go if you need to,

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and we're both laughed because I should explain this. We

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like going. We we means yes yes in France because

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in France, you know, if you're listening in France, you're

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already going to be probably be aware of this. I

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mean it might be it might be new information, but

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in France this might blow your mind. But you know, anyway,

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I feel like I'm kind of letting I give too

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much away in these podcasts. Too much can knowledge Anyway,

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In France, they have a different language, they speak different

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It's almost like they've got a different word for everything.

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And we we means yes yes. But over here we

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we need means got to do we We like a

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number one like a we not not literally. I don't

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and I don't shout out we when I younate, I don't,

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I don't. I sometimes do sometimes do you ever stand

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on a little stall when you go to a toilet?

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And do we we just to pretend to be taller, like, oh,

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this is what it feels like. I can't be the

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only one that does that. Anyway, I said, so you

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was in the classroom. She said yeah. I said, you

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can only speak French. She said yeah. I said, that's

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probably the problem. There's a miscommunication, he was probably if

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I'm just guessing speaking French and you don't know any French.

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She said yeah. But there's something about him. He's very captivating.

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I said, do you mean the big box of chocolates

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he has on his desk that everyone can just help themselves.

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She said yeah, Oh it was lovely. I said, fair enough,

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but not lovely enough to try and learn a new language.

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And she said, well, maybe not. I said see, And

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then she said something very weird to me. She said,

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do you see j J. I said, yes, step Mummy wondering.

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You know, she never called me that before, I said,

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She said, I got a question for you. I said,

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all right, come on. She said, do you remember why

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we're talking about French lessons and boxes of chocolate on

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the teacher's desk. And I said, I'll be honest with you,

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I'm not sure. We kind of yeah, I don't really know.

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It's I don't know. She said, yeah, you sound confused.

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I said, well, I'm not confused. I'm just I'm interested,

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very mildly interested in what comes next, because I don't

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really know how I got here to this part of

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the recording, and on let's face it, it's not the

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first time I've ended up in the middle of nowhere conversationally.

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But I'm trying to find a way out so I

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can get back to the original content or subject matter

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that was being verbally discussed. And my stepmom shouted out

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the Saint said, she said it was the Saint, the

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TV show The Saint for Okay, what's that God do

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with France? Though, she said, I don't know, and I

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can't do all the work for you. I thought it'd

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be enough for me just to let you know the

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subject you were talking about. Yeah, you didn't really let

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me know, did you. He just said the Saint and

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know if you started to sing a witness Saints come

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marching in. I mean, I don't know why you would

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sing that. Yeah, that's probably one of my favorite Elvis movies.

245
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Is it roused about? I am just roused about, drifting

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from town to town. No one can hold me down.

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I'm just a knock a bell boy. Godn't I forgot

248
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all those lyrics correctly? But George Lazonbe or Lazinbie lazenbe

249
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he only did one James Bond movie, and if I'm correct,

250
00:28:21.720 --> 00:28:29.000
he was a competing world champion in judo.

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Yeah.

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Hm, I mean it might not be true, but it

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might also be true. That's the things about things that

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are true. Sometimes they are sometimes they're not. I mean, technically,

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you know, something that isn't true wouldn't be in the

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00:29:05.319 --> 00:29:09.519
category of something that is true. But it's the it's

257
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still within that ballpark. Because sometimes, you know, I might

258
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answer a question in a way that sounds like I'm

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00:29:25.960 --> 00:29:34.200
just blatantly lying, when actually I just forgot. So for example,

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I think a few days ago, Oh yeah, my neighbor

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00:29:44.359 --> 00:29:50.319
asked me. It says something about I thought you're going

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to bring your step ladder downstairs to lend it to us.

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This was at the weekend, So you said you were

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going to bring it down yesterday, and I said, oh,

265
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I wasn't able to because I had to do the

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biggest of the world's largest jigsaw puzzle, which was of

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a really large Teddy Bear and it was sixty eight

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foot long. This it was the size to scale, and

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that's why I didn't get back in time to give

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00:30:38.000 --> 00:30:41.759
you your the step you know, if you just stand

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on to do this really really long jigsaw puzzle of

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a Teddy Bear sixty eight foot long or whatever it was.

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And she said you lye in and I said yeah,

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And she didn't seem to be upset. She is more confused.

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I don't know what confused the most, the fact that

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I was lying, the content of the lie, or just

277
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that my toe nails really needed to be cut for

278
00:31:35.000 --> 00:31:43.400
some reason, I kept showing them to my neighbors. Now,

279
00:31:43.480 --> 00:31:51.839
I don't know about you. Oh, I'm so tired. I'm

280
00:31:51.839 --> 00:32:05.400
half asleep now doing this, starting to drift m hm hm,

281
00:32:07.640 --> 00:32:17.319
I quite easily just drift off to sleep, very quiet

282
00:32:17.319 --> 00:32:40.319
in here. Yeah, could Why did I start thinking about

283
00:32:41.160 --> 00:32:54.680
rice pudding? My step mom, my first step mom, used

284
00:32:54.720 --> 00:33:09.200
to cook rice pudding. Yeah, it was nice. Taste is

285
00:33:09.240 --> 00:33:12.960
so different from the rice pudding you're getting in a

286
00:33:13.079 --> 00:33:23.039
shop or in a little rash put in. I almost

287
00:33:23.079 --> 00:33:30.039
actually fell asleep during that sentence, and I was talking

288
00:33:30.039 --> 00:33:36.720
about rice pudding, but I just drifted up bubbuff drifted

289
00:33:37.039 --> 00:33:52.359
off momentarily as I was talking about rice pudding. But

290
00:33:52.440 --> 00:34:05.440
in my defense, it's not probably the myst exciting subject

291
00:34:08.440 --> 00:34:20.519
I could have chosen. It's not the worst subject. There's

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00:34:20.559 --> 00:34:38.239
more boring subjects than that. Yeah, they must be a

293
00:34:38.440 --> 00:34:55.599
history of concrete that would be boring. No offense to concrete, Yeah,

294
00:34:56.239 --> 00:36:24.599
I don't mind concrete. Relax in a more deep and

295
00:36:28.440 --> 00:36:35.800
meaningful way, maybe in a way that can not just

296
00:36:36.079 --> 00:36:46.199
allow you to feel calmer now and throughout the time

297
00:36:46.880 --> 00:36:55.239
we spend together here, not just relaxed at the end

298
00:36:55.280 --> 00:36:59.679
of the recording when it's finished and you can enjoy

299
00:36:59.800 --> 00:37:17.039
that that sense of comfort and peace, but also I

300
00:37:17.079 --> 00:37:23.519
think it would be nice to have those feelings of

301
00:37:27.599 --> 00:37:44.880
relaxation continue for longer after the recording has ended, so

302
00:37:45.039 --> 00:37:56.800
that you can still benefit from listening to my voice,

303
00:37:57.360 --> 00:38:08.800
maybe in a few hours time, perhaps tomorrow, and then

304
00:38:08.960 --> 00:38:16.920
by listening regularly, especially if you find like some people

305
00:38:17.000 --> 00:38:20.559
do and myself as well. I sometimes I find one

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00:38:20.639 --> 00:38:30.960
particular recording that really resonates with me, and I just

307
00:38:31.079 --> 00:38:36.760
listen to it over and over again every morning, every evening.

308
00:38:44.400 --> 00:38:49.039
There was this recording from We're going back to about

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00:38:49.159 --> 00:38:54.400
nineteen ninety nine. It wasn't hypnosis, but it was a

310
00:38:54.519 --> 00:39:04.000
guided visualizations that kind of was hypnosis really, and I

311
00:39:04.079 --> 00:39:07.360
managed to find it again and it still has the

312
00:39:07.400 --> 00:39:16.639
same effect on me, and part of it was the

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00:39:16.719 --> 00:39:29.960
person's voice relaxed me, just felt so peaceful, and I'd

314
00:39:30.039 --> 00:39:37.239
look forward to listening to her in the morning and

315
00:39:37.320 --> 00:39:48.400
in the evening. And I knew before even pressing the

316
00:39:48.440 --> 00:39:56.960
play button that since I've done that, pressed the play button.

317
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This is in the days of CD players, press the

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00:40:08.800 --> 00:40:14.559
play button, ifact it might have even been a tape

319
00:40:14.960 --> 00:40:19.320
tape recorder. I'd lie down on the bed and then

320
00:40:24.440 --> 00:40:37.480
even without necessarily listening to her words because I had

321
00:40:37.559 --> 00:40:47.079
them memorized. Really, it was as if my body knew

322
00:40:48.039 --> 00:41:00.280
exactly what to do and the muscles just I just

323
00:41:00.280 --> 00:41:20.719
went into automatic relaxation, and I remember my mind would

324
00:41:20.719 --> 00:41:32.119
slow down. Now. Now, I was listening to this recording

325
00:41:35.440 --> 00:41:41.519
in the early days of learning hypnosis, and long before

326
00:41:43.119 --> 00:41:51.159
I ever made any videos or audio recordings myself, because

327
00:41:51.159 --> 00:41:54.239
I didn't start doing that till two thousand and six,

328
00:42:01.159 --> 00:42:17.079
I knew, I knew how helpful I found being able

329
00:42:17.159 --> 00:42:26.199
to just let go, to have that trust in the

330
00:42:26.320 --> 00:42:36.679
person that I'm listening to, knowing that it's going to

331
00:42:36.719 --> 00:42:47.559
be just as relaxing, if not more so. Each time

332
00:42:47.800 --> 00:43:00.440
you hear my voice, you may feel the same. Some

333
00:43:00.639 --> 00:43:14.880
people have been listening to me for over a decade.

334
00:43:15.639 --> 00:43:19.679
Maybe not solidly, obviously, not twenty four hours a day,

335
00:43:21.440 --> 00:43:28.519
but maybe people come back. Some people maybe listen every day.

336
00:43:39.679 --> 00:43:47.679
There's something that I do which you may not realize

337
00:43:48.079 --> 00:44:06.639
by listening, is when I record these recordings now. For example,

338
00:44:11.199 --> 00:44:23.360
I also am affected by the words that I say.

339
00:44:24.239 --> 00:44:30.639
So if I said to you, focus on your feet,

340
00:44:33.159 --> 00:44:41.039
notice your feet relaxing, I will be focusing on my feet.

341
00:44:45.800 --> 00:45:03.159
I will be noticing my feet relaxing. If I said,

342
00:45:03.320 --> 00:45:11.000
focus on your hands, and maybe notice the difference between

343
00:45:11.039 --> 00:45:21.320
each hand, perhaps notice the the air in the room,

344
00:45:21.800 --> 00:45:27.320
the temperature of the room. On the backs of your hands.

345
00:45:34.440 --> 00:45:38.360
You may start to notice what almost feels like a

346
00:45:38.480 --> 00:45:46.400
very light breeze, even though there may not be any

347
00:45:46.920 --> 00:45:51.800
type of breeze at all where you are right now.

348
00:46:00.079 --> 00:46:10.639
And as you become aware of your hands, I'm also

349
00:46:11.000 --> 00:46:22.679
aware of how relaxed my hands our feeling.

350
00:46:24.119 --> 00:46:27.559
Now.

351
00:46:39.119 --> 00:46:44.960
And when it comes to potentially drifting off to sleep,

352
00:46:46.039 --> 00:46:58.599
which may be the reason you're listening, I also feel

353
00:46:58.800 --> 00:47:13.000
drowsy when I make these recordings. I also notice my

354
00:47:13.280 --> 00:47:29.599
mind drifting. In fact, at times I've actually fallen asleep

355
00:47:35.199 --> 00:47:49.360
without even noticing and then I carry on talking. And

356
00:47:49.440 --> 00:47:54.920
it's only where I listen back to do the editing.

357
00:47:58.679 --> 00:48:04.800
I hears nor ring, and I think, I don't remember snoring.

358
00:48:08.079 --> 00:48:14.920
I remember talking. Is this snoring was a pig turned up?

359
00:48:18.920 --> 00:48:26.320
That's why I sound like when I snare, how I

360
00:48:26.360 --> 00:48:39.880
get really into the whole experience. I don't know how

361
00:48:40.000 --> 00:48:49.239
you feel. How relaxed do you feel in your feet,

362
00:48:52.360 --> 00:49:15.239
How relaxed you feel in your hands. I have noticed

363
00:49:17.840 --> 00:49:34.079
more and more that the more relaxed, deeper level of

364
00:49:34.280 --> 00:49:51.639
comfort you feel, the easier your breathing becomes. It's almost

365
00:49:51.960 --> 00:50:12.239
like that additional muscle relaxation. So this allows you the

366
00:50:12.400 --> 00:50:38.800
breae easier without necessarily focusing on your breath, however, being

367
00:50:38.880 --> 00:51:08.519
able to notice the ease in which you breathe so naturally.

368
00:51:23.159 --> 00:52:05.920
You breathe so very easily and smoothly. Whenever I imagine my

369
00:52:06.119 --> 00:52:22.480
breathing improving, when I've got my eyes closed, I tend

370
00:52:22.559 --> 00:52:43.079
to visualize a beautiful field with trees and flowers producing

371
00:52:43.199 --> 00:53:17.239
all that life giving oxygen. It feels nice to, if

372
00:53:17.360 --> 00:53:48.079
nothing else, just taking some time away from everything, enjoying

373
00:53:54.320 --> 00:54:45.519
that feeling of peace, serenity with a joyful heart. Time

374
00:54:45.960 --> 00:55:22.159
seems to just drip by, so very slowly, relaxed, so deeply, peaceful,

375
00:55:32.039 --> 00:56:28.159
completely unattached to any thoughts whatsoever in this moment, completely free,

376
00:56:41.320 --> 00:57:09.880
noticing that your mind this slowed down. Now slowed down

377
00:57:32.280 --> 00:58:00.840
because nothing really requires your attention. You can enjoy the

378
00:58:00.840 --> 00:58:12.760
physical sensations of allowing the stress to rip out of

379
00:58:12.880 --> 00:58:40.320
your body, to appear out of every part of your body,

380
00:58:42.880 --> 00:59:16.719
and being released from your brain. N your mind slowly

381
00:59:21.320 --> 01:00:05.440
but surely. The muscles in lax relax rex yuh so

382
01:00:05.920 --> 01:00:46.760
very deeply reacts so deeply, and the feelings, the pleasant

383
01:00:46.960 --> 01:01:11.760
feelings in your arms and shoulders, deepening each part of

384
01:01:11.840 --> 01:01:53.480
your body further and deeper and deeper. Noticing the feelings

385
01:01:53.920 --> 01:02:20.840
in the back of your neck, feelings in your wrists,

386
01:02:53.480 --> 01:03:47.280
muscles in front of your body. I also feeling peaceful deeply.

387
01:03:50.519 --> 01:04:00.800
There's a sense of peace spreads through your feel very cool.

388
01:04:31.360 --> 01:04:51.239
Even when you focus on your mind. Your mind becomes

389
01:04:58.559 --> 01:06:21.440
EFNs lower, heen, deeper, relaxing, so very slow his stomach

390
01:06:35.559 --> 01:07:23.239
peace fallin's stomach help back. Notice Notice how relaxed you'd

391
01:07:23.400 --> 01:08:01.719
now fear in the hole of your back in spy

392
01:08:05.840 --> 01:08:10.559
from your brain all the way down the middle of

393
01:08:10.599 --> 01:08:33.319
your back, sending and receiving millions of messages every day,

394
01:08:33.359 --> 01:09:53.920
deep comfort, increasing, deeply relaxed you knees, spreading these signals

395
01:09:54.199 --> 01:10:02.880
down a spine or cord into air, every part of

396
01:10:03.039 --> 01:10:49.039
your body, your shins and your calf muscles. We are outbows,

397
01:11:05.560 --> 01:11:23.000
feelings of peace and tranquility spreading through your body, tips

398
01:11:23.000 --> 01:11:38.920
of your toes, to your eyes, your fingers, all the

399
01:11:39.000 --> 01:12:50.840
way to your lower back. Lettinger, retinker, peace, drifting mind,

400
01:12:53.439 --> 01:13:11.119
just want in a way happy to let go, Let

401
01:13:11.159 --> 01:14:16.560
go completely, let go, so tranquil, the whole body, enjoying

402
01:14:16.680 --> 01:16:38.800
a sensor listing go he even more pece, enjoying the space,

403
01:16:41.159 --> 01:16:46.640
this space of peace.

404
01:16:49.760 --> 01:18:53.439
And safety, so fiery, relaxed, lessing God.

405
01:19:11.359 --> 01:19:19.000
Maybe we can just focus on the different parts of

406
01:19:19.079 --> 01:19:53.760
your body, just to notice your forehead in your eyes

407
01:20:26.359 --> 01:21:13.279
future so loose, noticing the sense of complete freedom, absolute freedom,

408
01:22:00.279 --> 01:22:26.600
dagres day peace for.

409
01:22:28.680 --> 01:23:09.920
Energy, peace to breathe so much easier.

410
01:23:51.600 --> 01:24:24.239
Lease you may have you may not have noticed your

411
01:24:24.439 --> 01:25:25.880
mind drifting peace for mony even more deeply in the

412
01:25:26.000 --> 01:27:02.920
direction of total blissful pace, blissful pace, Christ, total peace.

413
01:27:27.239 --> 01:27:33.640
Com.

414
01:27:33.319 --> 01:28:28.960
So calm, letting go peace with mind.

415
01:28:23.359 --> 01:28:46.319
Rexed firty sir.

416
01:28:46.840 --> 01:29:44.720
Relaxed, so relaxed. Your body feels almost invisible, so very relaxed.

417
01:29:48.159 --> 01:29:55.680
I'm peaceful, so.

418
01:30:03.359 --> 01:30:57.079
Peace real liquor, so peaceful, so fair face.

419
01:31:03.199 --> 01:31:09.479
And you could start to notice that you are feeling

420
01:31:09.840 --> 01:31:21.239
more relaxed, even though I've not purposely focused your mind

421
01:31:22.039 --> 01:31:29.600
upon that sense of physical comfort that is growing within

422
01:31:29.720 --> 01:31:38.880
you throughout your body, and your mind starts to slow down,

423
01:31:43.800 --> 01:31:51.039
and that could be almost in recognition of I guess

424
01:31:51.399 --> 01:32:03.920
my speech not being particularly fast, and things just generally

425
01:32:05.560 --> 01:32:16.600
feel calmer. Just by listening to my voice, you give

426
01:32:16.640 --> 01:32:23.560
yourself an opportunity to take a break from the day,

427
01:32:25.720 --> 01:32:33.239
take a break from your life as it is, and

428
01:32:33.359 --> 01:32:41.119
to give yourself a rest, giving yourself permission to take

429
01:32:41.199 --> 01:32:46.760
some time off and to allow your body to relax

430
01:32:48.439 --> 01:32:56.640
and allow your mind to slow down, which in turn

431
01:32:59.000 --> 01:33:09.479
releases the tension any stresses that you had in your body.

432
01:33:10.600 --> 01:33:14.479
It's almost as if the parts of your body just

433
01:33:14.760 --> 01:33:26.479
open up, allowing the negativity out and at the same

434
01:33:26.560 --> 01:33:37.880
time replacing that negativity with positive heathing energy, which then

435
01:33:38.039 --> 01:33:47.319
fills your body up and your mind to also starts

436
01:33:47.359 --> 01:34:04.840
to appreciate those feelings of increasing confidence an almost uplifting, feeling,

437
01:34:06.880 --> 01:34:20.880
positive healing, an energy that spreads through your body like

438
01:34:21.039 --> 01:34:31.319
a wave of comfort. And all this comes from just

439
01:34:34.880 --> 01:34:43.680
allowing yourself a few minutes, maybe half an hour, however

440
01:34:43.760 --> 01:34:53.479
long you want it to be, to just rest and

441
01:34:53.640 --> 01:35:03.720
allow your mind and your body to almost reset itself

442
01:35:06.520 --> 01:35:22.319
to the settings of comfort and relaxation, calmness, which allows

443
01:35:22.640 --> 01:35:35.439
more room for feelings of pleasure and happiness to move

444
01:35:35.920 --> 01:35:44.760
around your body and into your mind, almost as if

445
01:35:44.760 --> 01:35:54.560
your mind and your body are sinking together, almost mirroring

446
01:35:55.359 --> 01:36:08.279
each other, with that growing positivity and calmness, And it

447
01:36:08.319 --> 01:36:16.039
feels nice. It really does feel nice to know that

448
01:36:16.079 --> 01:36:25.319
you are the one that has allowed yourself to feel

449
01:36:25.720 --> 01:36:40.319
more comfort and to experience more of this deep relaxation

450
01:36:41.720 --> 01:36:55.960
spreading throughout your body. And as I focus on each

451
01:36:56.319 --> 01:37:06.479
part of your body, can notice that that part becomes

452
01:37:08.720 --> 01:37:19.159
even more relaxed just by focusing on it. It becomes

453
01:37:19.319 --> 01:37:32.479
even more calm and comfortable just by focusing. And as

454
01:37:32.520 --> 01:37:40.680
I move down your body, starting at your head, the

455
01:37:40.720 --> 01:37:48.720
parts that you've already focused on will continue to relax deeply,

456
01:37:51.479 --> 01:37:57.520
and those parts that we've not yet focused on were

457
01:37:57.640 --> 01:38:09.479
just automatically release any remain intension in anticipation of even

458
01:38:09.840 --> 01:38:22.439
more comfort about to come. Now, I'm going to start

459
01:38:22.520 --> 01:38:30.439
by focusing on your forehead. Just being aware the feelings

460
01:38:30.439 --> 01:38:40.800
of your forehead and any background sounds like mister Herbert

461
01:38:40.840 --> 01:38:46.359
the pigeon can just allow you to feel even more relaxed.

462
01:38:50.239 --> 01:38:56.359
Just means you're in the moment. This isn't this isn't

463
01:38:56.399 --> 01:39:04.399
a sterile environment. This is the world. I live in

464
01:39:04.479 --> 01:39:16.800
the countryside, so there's lots of nature sounds around. So

465
01:39:16.840 --> 01:39:22.079
as you focus on your forehead, just notice how it

466
01:39:22.239 --> 01:39:32.199
becomes even more relaxed as you focus only on my

467
01:39:32.439 --> 01:39:42.000
voice and that part of your body. Moving down to

468
01:39:42.119 --> 01:39:55.239
your eyes, focusing on your eyes, noticing how your eyelids

469
01:39:55.279 --> 01:40:02.520
feel so heavy yet so low at the same time,

470
01:40:05.720 --> 01:40:16.359
and all the muscles around your eyes relaxing completely. Moving

471
01:40:16.479 --> 01:40:23.640
your focus down to your mouth, your lips, your tongue,

472
01:40:24.880 --> 01:40:32.840
your teeth, and your gumbs, the whole of your mouth relaxing,

473
01:40:36.319 --> 01:40:46.600
calm and loose. As you focus now on your jaw,

474
01:40:49.600 --> 01:40:53.199
not just the part of your jaw near your mouth

475
01:40:54.000 --> 01:40:58.319
and your chin, but all the way up the size

476
01:40:58.359 --> 01:41:05.199
of your face to your ears, the hole of your jaw,

477
01:41:07.800 --> 01:41:35.039
feeding more relaxed and calm, focusing on your neck, the

478
01:41:35.039 --> 01:41:42.600
front of your neck and your throat relaxing and loose

479
01:41:43.319 --> 01:41:52.920
and calm. The sides of your neck, the right and

480
01:41:53.159 --> 01:42:05.960
left side of your neck relax and loose and calm,

481
01:42:12.159 --> 01:42:18.680
and now the back of your neck. Focus in on

482
01:42:18.760 --> 01:42:28.680
the back of your neck, letting go of any tension

483
01:42:29.439 --> 01:42:38.279
that may have been there before, and enjoying that sense

484
01:42:38.520 --> 01:42:50.079
of increasing comfort and release that you can experience in

485
01:42:50.159 --> 01:43:02.079
the back of your neck. Moving down your back and

486
01:43:02.239 --> 01:43:07.079
moving either side of your spine right from the top

487
01:43:07.159 --> 01:43:12.720
of your back all the way down to the bottom

488
01:43:12.760 --> 01:43:29.800
of your back down to your lower back. And as

489
01:43:29.840 --> 01:43:37.319
you move up and down your spine, you can feel

490
01:43:37.399 --> 01:43:45.199
the muscles either side of your spine relaxing even more.

491
01:43:52.640 --> 01:43:59.439
And as those muscles relax, that sense of comfort starts

492
01:43:59.479 --> 01:44:09.640
to read outwards from your spine into both sides of

493
01:44:09.720 --> 01:44:16.720
your back, the top of your back, the middle and

494
01:44:16.880 --> 01:44:26.359
your lower back. And as you scan gently and slowly

495
01:44:27.560 --> 01:44:32.880
up and down your back, there's the muscles in the

496
01:44:32.960 --> 01:44:42.800
top of your back relax and become looser. The muscles

497
01:44:42.920 --> 01:44:48.600
in the middle of your back also seem to just

498
01:44:49.000 --> 01:45:00.319
almost divide from each other, separating and almost melting hm.

499
01:45:03.439 --> 01:45:09.479
And in your lower back there seems to be an

500
01:45:09.479 --> 01:45:23.760
extra special feeling of comfort that spreads into your hips.

501
01:45:26.000 --> 01:45:33.960
Sit down your lower back, into your hips, into the

502
01:45:34.000 --> 01:45:42.800
area where your cosicks are, and into your buttocks, and

503
01:45:42.880 --> 01:45:52.119
all those muscles that spread from your lower back into

504
01:45:52.159 --> 01:46:05.760
your hip area start to melt, start to really let go.

505
01:46:12.319 --> 01:46:19.199
Don't even nowhere about to focus on your shoulders. Your

506
01:46:19.279 --> 01:46:30.680
back and your spine will continue to let go, continue

507
01:46:30.760 --> 01:46:45.680
to relax so calmly, and as you focus on your shoulders,

508
01:46:47.399 --> 01:47:05.319
you may notice that they're already feeling really loose, already

509
01:47:06.520 --> 01:47:29.760
feeding calm and feeding those muscles. Then move from your

510
01:47:29.880 --> 01:47:49.520
neck into your shoulders. Feel so soft and gentle, so

511
01:47:49.760 --> 01:48:18.680
smooth and calm, and the feeling in your shoulders seens

512
01:48:18.960 --> 01:48:26.680
to spread deep into your shoulders, that sense of relaxation

513
01:48:27.840 --> 01:48:39.359
not just traveling deeply into your muscles, but also relaxing

514
01:48:42.199 --> 01:48:52.199
the bones and moving all away to underneath your arms,

515
01:48:54.920 --> 01:49:02.319
relaxing that whole area between the tops your shoulders and

516
01:49:02.479 --> 01:49:20.960
underneath your arms healing. You feel so relaxed and comfortable

517
01:49:22.159 --> 01:49:41.479
in your shoulders, which sends that deep healing message into

518
01:49:41.520 --> 01:49:53.720
your arms. You may feel almost as if your arms

519
01:49:53.760 --> 01:50:05.640
are not even there because they're so relaxed, so deeply relaxed,

520
01:50:12.840 --> 01:50:53.439
so so calm, so pose, not feeling, spreading all the

521
01:50:53.439 --> 01:51:17.880
way down your arms to elbows, including your elbows circumforts,

522
01:51:17.880 --> 01:51:33.439
spreads or away into your wrists, your forearments, and your

523
01:51:33.560 --> 01:51:56.159
wrists being so heavy, yet at the same time so

524
01:51:56.479 --> 01:53:02.640
light and gentle. Frek. See now on your hands, my hands,

525
01:53:02.840 --> 01:53:32.479
so peaceful in your hands, there's a sense of real peace.

526
01:53:44.199 --> 01:53:57.279
It just seems to I feel so familiar when your

527
01:53:57.479 --> 01:55:05.920
hands relax deeply. Yes, your things a thing is sadly

528
01:55:35.279 --> 01:56:08.800
a thing. It tips moving your attention to the front

529
01:56:08.960 --> 01:56:40.079
of your body, so comfortable, moving your focus to your legs.

530
01:57:58.600 --> 01:58:25.960
Why my soul in your thighs, your knees, so relaxed,

531
01:58:52.960 --> 02:01:13.159
your calf muscles and just shins copresly the faathing your feet, Sir, peaceful,

532
02:01:15.239 --> 02:02:07.079
so calm, so peaceful, so calm, so peaceful, so calm,

533
02:02:11.359 --> 02:02:44.840
so peace fall RelA sin peace fall, so calm, loving

534
02:02:44.960 --> 02:02:52.079
that deep relaxation, to spread your chest, in your stomach,

535
02:02:55.840 --> 02:03:23.600
so RelA, letting go everything. So I'm gonna start counting

536
02:03:23.720 --> 02:03:35.439
down now, from twenty down to one. You can imagine

537
02:03:35.479 --> 02:03:39.159
in a way. It's like just walking down some steps

538
02:03:41.119 --> 02:03:45.439
and each step or twenty steps, and each step represents

539
02:03:46.760 --> 02:03:59.600
a level of comfort. Each step represents a deepening of

540
02:03:59.800 --> 02:04:10.560
that comfort, and the fairvies you walk down those steps,

541
02:04:10.720 --> 02:04:23.000
that the deeper and more relaxed you feel. So starting

542
02:04:23.119 --> 02:07:10.720
with number twenty twenty nineteen A tame seventeen sixteen U

543
02:08:11.720 --> 02:15:21.279
fifteen fourteen four t too well five eight nine hey

544
02:15:21.840 --> 02:25:07.360
seven thy five four one. And now as you focus

545
02:25:07.479 --> 02:25:21.159
on your eyes, we're gonna count down from ten douts one,

546
02:25:27.559 --> 02:25:37.120
focusing just on your eyes, your eyelids, the muscles around

547
02:25:37.239 --> 02:25:48.680
your eyes, your eye walls themselves, our whole area that

548
02:25:48.920 --> 02:26:03.399
makes up your eye. And as we count down ten

549
02:26:05.399 --> 02:26:17.479
down to one, whilst focus in on your eyes, you

550
02:26:17.639 --> 02:26:28.360
will become twice is relaxed with each number counting down

551
02:26:32.520 --> 02:26:39.479
that you may find the all you want to do

552
02:26:40.000 --> 02:26:48.600
is just to drift off to sleep. And if that's

553
02:26:48.920 --> 02:27:01.719
what you want, then just allow yourself to do that. Now,

554
02:27:04.680 --> 02:27:11.040
focusing on your eyes, I'm going to begin counting down

555
02:27:12.600 --> 02:28:29.040
from ten down to one right now ten nine hey

556
02:29:22.639 --> 02:36:41.239
seven four five four three two one. So counting down

557
02:36:41.319 --> 02:36:56.799
from ten to one ten nine eight seven six five

558
02:36:59.120 --> 02:37:16.879
four three, two one. And maybe that was a bit

559
02:37:16.959 --> 02:37:21.040
too quick in order to relax. Maybe it's a bit

560
02:37:21.120 --> 02:37:27.639
too fast for you to notice the calming of your body,

561
02:37:30.840 --> 02:37:35.399
maybe even a little bit of pressure there. Like you're

562
02:37:35.479 --> 02:37:38.200
counting down from ten to one. Would you expect me

563
02:37:38.360 --> 02:37:43.159
to do man, expect me to stick go floppy just

564
02:37:43.280 --> 02:37:52.639
because you're counting down. We could try it again, but

565
02:37:52.799 --> 02:37:58.680
this time I go. Bit's slower this time, as you

566
02:37:58.920 --> 02:38:04.159
focus on the whole of your body before we focus

567
02:38:04.280 --> 02:38:12.959
on your legs. Just notice how your body does start

568
02:38:14.760 --> 02:38:26.159
to feel more relaxed with every number that I count

569
02:38:26.239 --> 02:39:59.239
down ten nine, eight, seven, six, five, four, three two one,

570
02:40:10.639 --> 02:40:16.319
And just notice how how you feel, generally, how your

571
02:40:16.360 --> 02:40:31.200
body feels. It's not necessarily even about counting down from

572
02:40:31.280 --> 02:40:38.959
ten to one. It's that space that you have, that

573
02:40:41.559 --> 02:41:02.479
space between being active physically or mentally to just sitting

574
02:41:02.719 --> 02:41:07.280
or lying down and just being there, not doing anything,

575
02:41:07.479 --> 02:41:14.079
not saying anything, or needing to think about anything. So

576
02:41:14.799 --> 02:41:17.799
it opens up a space, you know, a bit of

577
02:41:17.879 --> 02:41:28.840
a space, a gap. And the more I comed down

578
02:41:28.920 --> 02:41:36.280
from ten to one, the bigger that gap becomes. So

579
02:41:36.399 --> 02:41:48.840
there's that gap of calmness, of comfort, relaxation, it's a

580
02:41:48.959 --> 02:42:03.000
nice feeling, and it moves those uses or discomforts physically

581
02:42:03.200 --> 02:42:15.319
or emotionally, moves them away. Allows you.

582
02:42:18.000 --> 02:42:18.559
To just.

583
02:42:21.520 --> 02:42:28.239
Slow down, someone to count again from ten down to one,

584
02:42:28.680 --> 02:42:38.879
and notice that gap widening, the gap, And as it widens,

585
02:42:38.959 --> 02:42:45.000
it's almost like the stress and attention falls into the

586
02:42:45.079 --> 02:43:54.879
gap and gives you that distime that space. Now ten nine, eight, seven, six, five,

587
02:44:05.959 --> 02:44:41.559
four three two.

588
02:45:00.040 --> 02:45:00.079
On.

589
02:45:11.639 --> 02:45:31.760
Now, how does your body feel now? Can you notice

590
02:45:33.120 --> 02:46:09.879
do you feeling calmer, the feeling more relaxed as we

591
02:46:10.040 --> 02:46:30.280
now focus on your legs, just your legs. We're just

592
02:46:30.399 --> 02:46:50.399
gonna start with focusing on your thighs. Of course, it's

593
02:46:50.479 --> 02:46:59.120
not the most exciting thing to be doing because I'm sure,

594
02:46:59.280 --> 02:47:01.840
like most of your body, there's not a lot going

595
02:47:01.920 --> 02:47:14.600
on right now. Just focusing on the whole of your thighs,

596
02:47:17.399 --> 02:47:21.120
the tops of your thighs, the sides of your thighs,

597
02:47:23.360 --> 02:47:27.799
the bottoms of your thighs, your outer thighs, and your

598
02:47:27.920 --> 02:47:33.159
inner thighs. Basically the whole of your thigh that leads

599
02:47:34.200 --> 02:47:49.760
into your hip and it goes down to your knee joints. Now,

600
02:47:49.840 --> 02:47:56.840
this is a big area. It's a very heavy area.

601
02:47:57.360 --> 02:48:03.319
It's very strong. Probably the strongest muscles in your body

602
02:48:03.920 --> 02:48:18.319
are in your thighs. But I don't think we perhaps

603
02:48:20.319 --> 02:48:33.040
give enough attention to our thighs. Perhaps we don't acknowledge

604
02:48:33.719 --> 02:48:53.120
how important our thighs are to our lives, how much

605
02:48:55.719 --> 02:49:09.239
they actually do for us all through our lives. And

606
02:49:09.360 --> 02:49:15.040
it may seem to sound really weird, but I think

607
02:49:15.120 --> 02:49:22.040
that all of our body parts, especially our thighs, need

608
02:49:22.239 --> 02:49:36.680
some TLC, a bit of love, shone, a bit of acknowledgement.

609
02:49:39.200 --> 02:49:48.479
I thank you gratitude for what our thighs do for us.

610
02:49:55.040 --> 02:50:01.079
And I know this may sound a strange. Maybe you think,

611
02:50:01.520 --> 02:50:04.440
why am I Surely I should be out in the

612
02:50:04.520 --> 02:50:13.040
garden hugging a tree or something. Well, it's hard to

613
02:50:13.120 --> 02:50:16.319
set a microphone up on a tree. That's why I'm

614
02:50:16.360 --> 02:50:19.200
doing this indoors. Otherwise I would be outside hugging a tree.

615
02:50:20.399 --> 02:50:29.200
Now I can't see the television from the tree. If

616
02:50:29.239 --> 02:50:34.600
you move down to your knees gaining such an important part,

617
02:50:38.879 --> 02:50:44.000
and I think we don't necessarily I'll speak for myself here,

618
02:50:46.440 --> 02:50:51.559
I don't necessarily appreciate all that my knees do for

619
02:50:51.719 --> 02:50:57.520
me until I have a problem with my knee. It's

620
02:50:57.600 --> 02:51:03.200
occasionally if I maybe I'll bash it or it's aching

621
02:51:03.399 --> 02:51:09.760
for some reason. It's then that I realize how much

622
02:51:09.879 --> 02:51:13.520
it does. You know, the benefit of being able to

623
02:51:14.479 --> 02:51:23.680
use my legs without any kind of physical discomfort is

624
02:51:24.520 --> 02:51:33.239
a beautiful thing that's possibly not appreciated until it's temporarily removed.

625
02:51:34.360 --> 02:51:41.360
You know that's comfort. But as you focus on your knees,

626
02:51:43.520 --> 02:51:49.159
regardless of how your knees feel, you can have that

627
02:51:49.440 --> 02:51:55.600
sense of gratitude and love to your knees for all

628
02:51:55.719 --> 02:52:07.959
that they do for you. And you can still have

629
02:52:08.120 --> 02:52:12.280
that attention on your thighs and maybe notice how your

630
02:52:12.360 --> 02:52:24.239
thighs feel. Maybe you've noticed that they are relaxing more

631
02:52:26.040 --> 02:52:37.639
deeply as you focus now on the bottoms of your legs,

632
02:52:38.120 --> 02:52:43.479
your shins and your calf muscles and the bones between

633
02:52:43.719 --> 02:52:49.879
your knees and your feet incorporate, and of course your

634
02:52:49.959 --> 02:53:03.959
ankles so important. Anyone had even like the slightest sprain

635
02:53:04.079 --> 02:53:11.040
of an ankle knows how how much we take our

636
02:53:11.239 --> 02:53:19.799
ankles for granted. And it's kind of strange in a

637
02:53:19.879 --> 02:53:25.440
way when you think that. You know, logically, our wrists

638
02:53:25.600 --> 02:53:28.479
are a lot thinner than the rest of our arms,

639
02:53:29.600 --> 02:53:33.079
which is okay. It doesn't. I can't see any problem

640
02:53:33.120 --> 02:53:38.000
with that because we're just picking stuff up. But our

641
02:53:38.120 --> 02:53:43.920
ankles so much thinner than the rest of our legs,

642
02:53:50.360 --> 02:53:54.760
and from a physics perspective or logical even it doesn't

643
02:53:54.840 --> 02:54:02.360
really make sense that all this weight ultimately be resting

644
02:54:03.399 --> 02:54:13.399
on your ankles then leading to your feet, that thin area,

645
02:54:14.559 --> 02:54:21.479
a thin bone. Yeah, it does so much great work.

646
02:54:23.680 --> 02:54:33.200
Supports us, supports our body for a lifetime, helps us

647
02:54:33.879 --> 02:54:43.200
to balance, helps you to get around and be mobile.

648
02:54:49.520 --> 02:54:57.360
And there's the calf muscles. Of course, when I was younger,

649
02:54:57.719 --> 02:55:00.799
I couldn't see the point in calf muscles. I didn't

650
02:55:00.840 --> 02:55:06.159
seem to do anything. Okay, if I walked around on tiptoes,

651
02:55:06.959 --> 02:55:10.799
then my craft muscles get some work. But of course

652
02:55:10.879 --> 02:55:15.000
that's not true. The calf muscles are being used whenever

653
02:55:15.079 --> 02:55:27.000
we use our legs and your shins there to protect

654
02:55:29.000 --> 02:55:37.639
your lower legs, shaped in a way almost as a

655
02:55:37.719 --> 02:55:50.000
protector for the bone, leading of course to your ankles

656
02:55:53.360 --> 02:55:59.879
and your feet. But we're not going to focus on

657
02:56:00.079 --> 02:56:02.159
your feet. We're just going to focus on the legs.

658
02:56:04.239 --> 02:56:08.840
I realize that now that I've mentioned your feet, it

659
02:56:09.000 --> 02:56:13.879
probably focusing on them anyway, So maybe I should focus

660
02:56:13.959 --> 02:56:19.799
on your feet a little bit. You can have them

661
02:56:19.879 --> 02:56:25.399
in your awareness the same as you have your thighs

662
02:56:25.680 --> 02:56:29.959
in your awareness. Even though we haven't been focusing on

663
02:56:30.159 --> 02:56:34.879
your thighs for a few minutes, we've been focusing on

664
02:56:35.000 --> 02:56:51.719
your ankles, there's still that sensation of comfort in your

665
02:56:51.840 --> 02:57:03.959
thighs and this that movement of energy because the thighs

666
02:57:04.280 --> 02:57:11.120
hold lots of different sensations. Of course, there's the muscles,

667
02:57:11.719 --> 02:57:15.760
the big straw muscles that we have in our thighs.

668
02:57:24.520 --> 02:57:30.200
But the skin on the outside of the thighs, as

669
02:57:30.319 --> 02:57:34.840
in the outside of all of our body, can be

670
02:57:35.079 --> 02:57:52.760
very sensitive, sensitive to the touch, sensitive to temperature. And

671
02:57:52.959 --> 02:58:00.319
inside your thighs the bones, there's the muscle that, it's

672
02:58:00.360 --> 02:58:05.079
the blood, vessels, the ar trees, it's all this stuff.

673
02:58:05.239 --> 02:58:14.319
It's inside your thighs. I guess sometimes it'd be nice

674
02:58:14.319 --> 02:58:18.639
if you could actually put your fingers inside your thighs

675
02:58:19.280 --> 02:58:24.479
and a message, so you can message on the outside,

676
02:58:24.719 --> 02:58:27.600
of course, but to be able to get deep into

677
02:58:27.680 --> 02:58:32.520
the muscles and to be able to just message inside

678
02:58:32.600 --> 02:58:39.600
your thighs, message in the bones of your leg, massage

679
02:58:39.639 --> 02:58:48.879
in all the veins, and just gently heaving your thighs,

680
02:58:52.799 --> 02:58:58.040
and you could move down message and inside your knees,

681
02:58:59.680 --> 02:59:06.479
mess charging those bones, but with healing fingertips, spreading that

682
02:59:06.879 --> 02:59:18.040
healing energy deep into the joints of your knees. Of course,

683
02:59:18.120 --> 02:59:21.440
there's the back of your your knee, you know, the

684
02:59:21.600 --> 02:59:28.600
inside crease where your knee is. It's a very sensitive area.

685
02:59:30.639 --> 02:59:34.959
Very it feels very nice when you stroke it. That

686
02:59:35.120 --> 02:59:38.799
might be because it's an area that's not really touched

687
02:59:39.040 --> 02:59:45.600
very often. It's almost like a hidden part, that crease

688
02:59:47.719 --> 02:59:54.159
in your legs. It's almost like a part that has

689
02:59:54.479 --> 03:00:05.239
a sensitivity, which is a little bit different. Of course,

690
03:00:05.280 --> 03:00:15.799
it's protected by your legs. So you can imagine putting

691
03:00:16.680 --> 03:00:26.319
your fingers into that crease in your legs, that fold

692
03:00:26.479 --> 03:00:30.559
in between your legs. You can just massage with your fingertips.

693
03:00:31.760 --> 03:00:38.520
Imagine your fingertips going inside, massage in the muscle tissue.

694
03:00:43.159 --> 03:00:47.399
You can of course feel the bones of your knees

695
03:00:48.920 --> 03:00:59.360
heading through your fingertips. And then as you go down

696
03:01:02.239 --> 03:01:05.040
to your calf muscles. Now that's the part I'd like

697
03:01:05.120 --> 03:01:09.799
to be able to really put my fingertips deep inside

698
03:01:10.559 --> 03:01:19.520
my calf muscles massage in every single tissue of that muscle.

699
03:01:21.120 --> 03:01:31.040
Healing every part, and then doing the same for my shins,

700
03:01:34.239 --> 03:01:41.120
massage in and gently stroking the bones, gently stroking them,

701
03:01:42.000 --> 03:01:46.120
healing in a loving way, because they deserve to be

702
03:01:46.319 --> 03:01:53.559
treated as the precious bones that they are. Because our

703
03:01:53.639 --> 03:01:57.200
legs are so precious as in all the other parts

704
03:01:57.280 --> 03:02:04.920
of our body, and more precious of any jure on

705
03:02:05.040 --> 03:02:21.360
the planet. When you start to think about your legs

706
03:02:21.520 --> 03:02:32.639
in this way, it can change your perspective. It might

707
03:02:32.799 --> 03:02:39.399
sound a bit a bit silly to start with the

708
03:02:39.600 --> 03:02:47.760
idea of having love for your legs, showing appreciation for

709
03:02:47.879 --> 03:02:53.920
your thighs, wanting to be able to put your hands

710
03:02:54.879 --> 03:03:01.719
in your thighs and massage the muscle and the bones,

711
03:03:03.639 --> 03:03:09.319
and to get your fingers deep in there, releasing all tension,

712
03:03:12.200 --> 03:03:20.840
just to show how much you care about your legs,

713
03:03:21.719 --> 03:03:25.440
how much you care for what your legs do for

714
03:03:25.600 --> 03:03:39.200
you regularly, your knees, your calves, your ankles. The strength

715
03:03:39.360 --> 03:03:47.399
of your ankles, considering how thin they are compared to

716
03:03:47.520 --> 03:03:54.239
the rest of your legs, especially your thighs. Yeah, they're

717
03:03:54.399 --> 03:04:06.680
so strong, so flexible, absolutely amazing things. Your ankles are

718
03:04:10.520 --> 03:04:15.600
truly a gift because of what they do for you,

719
03:04:21.079 --> 03:04:28.000
supporting all that weight regardless of how what weight you are,

720
03:04:29.200 --> 03:04:34.000
even if you only ate stone, it's still a lot

721
03:04:34.040 --> 03:04:40.680
of weight for these little ankles. Now I'm a lot

722
03:04:40.920 --> 03:04:50.879
heavier than eight stone doubled out, yet my ankles support

723
03:04:50.959 --> 03:04:58.319
my body all the time, although they do give off

724
03:04:58.360 --> 03:05:03.959
a sigh of relief when a thick Down's have my

725
03:05:04.040 --> 03:05:12.959
whole legs do? My feet feet also go and my

726
03:05:13.079 --> 03:05:40.639
toes clap. We're so happy. Your legs really are amazing.

727
03:05:43.239 --> 03:05:46.920
And I know that talking about talking about your legs

728
03:05:47.040 --> 03:05:53.639
is probably possibly among the most most boring things you've

729
03:05:53.680 --> 03:06:02.799
ever heard anyone say. Possibly boring or not, everything I

730
03:06:02.920 --> 03:06:18.840
said is true. Your legs are amazing. Your legs deserve

731
03:06:19.879 --> 03:06:38.479
not just respect, They deserve to relax deeply. They deserve

732
03:06:38.760 --> 03:06:43.639
to take some time out of the day to just

733
03:06:44.000 --> 03:07:20.200
let go completely. Your legs really can relax. And because

734
03:07:20.280 --> 03:07:24.200
the legs are so such a most, you know, very

735
03:07:24.239 --> 03:07:30.000
important part of your body. When you relax your legs,

736
03:07:30.079 --> 03:07:37.319
the rest of your body also naturally follows in that

737
03:07:41.040 --> 03:07:51.879
journey of comfort. I can feel it in my hips.

738
03:07:53.280 --> 03:08:00.079
My hips feel really loose, and also my life my

739
03:08:00.239 --> 03:08:07.040
back as well. My lower back really feels it feels stretched,

740
03:08:08.159 --> 03:08:11.200
even though I'm just sitting in a chair and there's

741
03:08:11.319 --> 03:08:16.559
no stretching as far as I'm aware that I'm doing.

742
03:08:17.600 --> 03:08:20.239
It's almost as if the muscles are just relaxed so

743
03:08:20.479 --> 03:08:26.399
much that there is a natural stretch as the tension

744
03:08:27.280 --> 03:08:48.559
has reduced a lot. And I'm now going to count

745
03:08:48.639 --> 03:08:56.479
down from ten down to one, and you can continue

746
03:08:58.360 --> 03:09:24.639
to feel wonderfully relaxed. Ten nine, eight, seven, six, five

747
03:09:29.280 --> 03:09:57.319
four three two one. Relax. So I'm just going to

748
03:09:57.399 --> 03:10:02.799
count down for five down to one, and as a countdown,

749
03:10:04.079 --> 03:10:08.799
if you just focus on the numbers, just the numbers

750
03:10:10.479 --> 03:10:19.479
counting down, and notice how you feel in this moment

751
03:10:21.239 --> 03:10:25.639
as you hear the numbers counting down, knowing that those

752
03:10:25.799 --> 03:10:38.840
numbers counting down represent you feeling calmer, not just in

753
03:10:38.920 --> 03:10:47.440
your body, but also relaxing your mind. Just notice how

754
03:10:47.520 --> 03:10:53.360
you feel. There's nothing to do, there's nothing to say,

755
03:10:54.040 --> 03:11:02.120
there's nothing to think about. Starting ye is number five

756
03:11:10.879 --> 03:11:56.399
four three two one. As you notice the gradual letting

757
03:11:56.520 --> 03:12:05.879
go the detension in your body, you may also begin

758
03:12:06.200 --> 03:12:12.200
to notice and be aware of how your mind is

759
03:12:13.280 --> 03:12:21.079
starting to slow down. This is just a natural thing

760
03:12:21.600 --> 03:12:28.959
that happens. It's not really a special procedure. It's just

761
03:12:29.159 --> 03:12:35.399
natural because as your body relaxes, your mind also starts

762
03:12:35.440 --> 03:12:40.159
to relax, and the more your mind relaxes, the more

763
03:12:40.200 --> 03:12:45.440
your body relaxes. It's just a continuous circle of relaxation.

764
03:12:51.479 --> 03:13:01.079
And is that calmness that comes from relative quietness. Even

765
03:13:01.079 --> 03:13:08.040
if there's background sounds either your side, online, it's still

766
03:13:08.559 --> 03:13:13.840
going to be quite calm. You know, you haven't got

767
03:13:13.879 --> 03:13:19.040
the television on, there's no music in the background unless

768
03:13:19.079 --> 03:13:26.479
you're listening to the recording. With music, of course, you're

769
03:13:26.680 --> 03:13:28.799
very likely not going to be sitting in a room

770
03:13:28.840 --> 03:13:33.399
with other people. Of course you might be, but generally

771
03:13:33.600 --> 03:13:36.719
it's more ideal if you can do this on your own,

772
03:13:38.440 --> 03:13:48.479
so no distractions, and when you stop thinking about stuff,

773
03:13:55.079 --> 03:14:05.319
relaxation automatically rises. A sense of comfort starts to grow,

774
03:14:09.840 --> 03:14:16.520
and without trying to build it up into something fantastical

775
03:14:16.920 --> 03:14:28.680
or something magical, this is just a natural process, something

776
03:14:28.840 --> 03:14:39.799
that's easy to accomplish. In fact, it's almost the sense

777
03:14:39.920 --> 03:14:46.719
of relaxing completely happens really when you put no effort

778
03:14:47.079 --> 03:14:50.959
into it. It's not something that you can really force.

779
03:14:53.559 --> 03:15:02.959
It's something that happens naturally, and part of the process

780
03:15:03.360 --> 03:15:14.559
of this recording and others. Is simply to allow you

781
03:15:16.959 --> 03:15:27.799
to take advantage of this space this time, to just

782
03:15:32.000 --> 03:15:39.559
let go, to just be here, to be in tune

783
03:15:43.239 --> 03:15:55.319
with how you feel, yet with the intention of wanting

784
03:15:55.639 --> 03:16:07.719
to relax deeply and maybe even to fall asleep, depending

785
03:16:07.959 --> 03:16:14.159
on what it is that you wish for yourself in

786
03:16:14.319 --> 03:16:30.440
this moment. As we know, relaxing is the majority of

787
03:16:30.559 --> 03:16:35.159
the process of falling asleep. The actual falling asleep part

788
03:16:35.399 --> 03:16:43.600
is the tiny bit of the end. The deeper relaxed

789
03:16:43.959 --> 03:17:06.079
you become, the easier you find yourself drifting. You can also,

790
03:17:06.239 --> 03:17:16.319
if you choose stay focused on my voice and really

791
03:17:16.799 --> 03:17:46.120
enjoy the process of gradually relaxing each muscle in your

792
03:17:46.200 --> 03:18:20.719
body effortlessly and just observing the sensation of letting go completely.

793
03:18:26.760 --> 03:18:30.799
This time, I'm going to count from six down to one,

794
03:18:35.639 --> 03:18:44.799
and you can notice your mind calming down more with

795
03:18:45.239 --> 03:18:58.920
each number that you hear me say, naturally, feeling calm

796
03:18:59.360 --> 03:21:59.000
and slow, peaceful, six, five, four, three, two, one, being

797
03:21:59.360 --> 03:22:12.040
away of how your mind has slowed right down, sinking

798
03:22:14.639 --> 03:22:34.920
deeply into relaxation. And as you focus on your mind,

799
03:22:35.239 --> 03:22:45.159
you may notice that there are some thoughts still there,

800
03:22:47.760 --> 03:22:57.319
maybe some stubborn thoughts that for some reason perhaps need

801
03:22:57.399 --> 03:23:12.600
your attention. That's what you can do is send love

802
03:23:12.840 --> 03:23:26.479
to those thoughts. Sprinkle those thoughts with love like all

803
03:23:26.600 --> 03:23:32.239
petals from a flower. Just sprinkle it over them, petals

804
03:23:32.319 --> 03:23:39.920
filled with love towards those thoughts, to let those thoughts.

805
03:23:39.760 --> 03:23:40.120
Know that.

806
03:23:42.360 --> 03:23:47.840
You're not abandoned in them. You just need them. You

807
03:23:48.000 --> 03:23:59.479
require them to just calm down, slow down, quiet down

808
03:24:03.399 --> 03:24:15.200
for now, so as you focus on those remaining thoughts

809
03:24:16.399 --> 03:24:20.479
as we count down this time from seven down to one.

810
03:24:22.040 --> 03:24:36.120
With each number, just imagine sprinkling those flower petals of love, kindness,

811
03:24:37.719 --> 03:24:49.559
gratitude over those thoughts, which will allow them to just

812
03:24:51.000 --> 03:25:06.000
melt away and relax deeply. With every number, they thoughts

813
03:25:06.159 --> 03:26:41.000
would become more and more relaxed. Starting with number seven, six, five, four, three,

814
03:27:13.600 --> 03:28:02.680
two one. I needing now, notice how relaxed your feeling

815
03:28:06.399 --> 03:28:22.000
in your body. We're going to focus on your hands,

816
03:28:27.840 --> 03:28:34.120
because the more relaxed your hands are, the more relaxed

817
03:28:34.360 --> 03:28:55.000
your body and mind are. And this you focus on

818
03:28:55.200 --> 03:29:05.760
your hands and your fingers. There's nothing needed to be done.

819
03:29:06.719 --> 03:29:11.799
There's no clenching of fists or tents in the fingers

820
03:29:11.920 --> 03:29:25.479
or anything like that it's just noticing and focusing on

821
03:29:25.719 --> 03:29:53.840
your hands, noticing how they feel, because the more relaxed

822
03:29:54.319 --> 03:30:04.000
your hands feel, the calm your mind feels, and the

823
03:30:04.360 --> 03:30:23.799
more comfort you feel throughout your body. You may have

824
03:30:27.840 --> 03:31:10.959
already noticed your mind is starting to dressed, fixing just

825
03:31:11.159 --> 03:31:28.319
on your hands and fingers, allowing them to experience a

826
03:31:28.559 --> 03:31:36.520
real deepening of that relaxation in your hands and fingers,

827
03:31:42.520 --> 03:32:04.879
more and more relaxed. With each number from eight down

828
03:32:05.000 --> 03:32:17.840
to one, you can almost feel that healing and relaxing

829
03:32:18.319 --> 03:32:34.440
energy spreading into your hands and fingers, becoming yell more

830
03:32:36.639 --> 03:32:52.319
relaxing with each number you hear going down from eight

831
03:32:53.159 --> 03:35:05.319
down to one, drifting twisting again starting with number eight, seven, six, five,

832
03:35:29.879 --> 03:37:16.760
four three foo. Just being here now, nothing to think about,

833
03:37:18.559 --> 03:37:29.959
nothing to do, nothing to say, and everything just feels calmer.

834
03:37:34.559 --> 03:37:42.000
And this is your natural state of being. This is

835
03:37:42.280 --> 03:37:48.959
how you just normally feel when you take away all

836
03:37:49.159 --> 03:37:56.079
that other stuff that we add, you know, things like

837
03:37:56.479 --> 03:38:12.159
stress and worrying and overthinking and anxiety, tension, just generally

838
03:38:12.399 --> 03:38:18.399
thinking about stuff. When you take that away, which is

839
03:38:18.479 --> 03:38:27.719
what we do, what we do now, you're left with

840
03:38:30.520 --> 03:38:39.520
a real sense of peacefulness which comes to you very quickly,

841
03:38:43.719 --> 03:38:54.520
because ultimately it's just a feeling, a feeling of comfort.

842
03:38:58.159 --> 03:39:01.120
It's almost as if you've gone in side yourself and

843
03:39:01.280 --> 03:39:15.719
you've found a special place where everything is peaceful, a

844
03:39:15.879 --> 03:39:23.520
place where you can feel relaxed and your natural sense

845
03:39:23.600 --> 03:39:34.479
of comfort, a place where you can be you, where

846
03:39:34.559 --> 03:39:41.639
you can accept yourself for who you are, a place

847
03:39:41.719 --> 03:39:51.879
where you're not trying to please anybody else ever, a

848
03:39:52.040 --> 03:40:00.559
place where you can actually not just love you, but

849
03:40:02.079 --> 03:40:09.319
in some ways more importantly, you can like yourself appreciate

850
03:40:10.879 --> 03:40:25.959
who you are. That sense of gratitude is in the

851
03:40:26.159 --> 03:40:37.120
air all around you. That's also a place where you

852
03:40:39.479 --> 03:40:47.440
can actually feel the healing energy soaking into your body.

853
03:40:54.079 --> 03:41:05.479
Healing energy soaking into your body, and that healing energy

854
03:41:05.840 --> 03:41:16.120
spreads through your veins, traveling to each and every single

855
03:41:16.559 --> 03:41:26.959
part of your body, and you start to realize that

856
03:41:27.280 --> 03:41:34.559
actually that healing energy it's not just entered into your brain,

857
03:41:37.399 --> 03:41:46.879
it's become part of your brain, and that spinal fluid

858
03:41:49.559 --> 03:42:00.319
is now mixed with healing energy. Not just on you

859
03:42:00.639 --> 03:42:08.639
to feel so much more relaxed and healthy in this moment,

860
03:42:13.120 --> 03:42:22.559
but also you start to realize that actually what's happening

861
03:42:22.760 --> 03:42:31.319
now with that healing, relaxing energy spreading through your body,

862
03:42:33.239 --> 03:42:44.040
it's actually changing your life. It's actually changing the way

863
03:42:44.159 --> 03:42:50.760
you're going to feel, not just now, but tomorrow and

864
03:42:50.879 --> 03:42:59.719
the next day. As your health improves, not just your

865
03:42:59.760 --> 03:43:07.559
fears physical health, but your mental health. Things that used

866
03:43:07.639 --> 03:43:13.319
to bother you in the past, for some reason, no

867
03:43:13.559 --> 03:43:21.479
longer have the effect that they used to because something

868
03:43:21.639 --> 03:43:32.760
has changed deep within you. Maybe things that used to

869
03:43:35.000 --> 03:43:44.440
cause you to feel anger no longer have that power

870
03:43:47.319 --> 03:43:52.399
to control you the way they seem to be able

871
03:43:52.479 --> 03:44:03.399
to before. As you realize that you're the one who

872
03:44:03.559 --> 03:44:17.879
decides what affects you, you're the one who decides to

873
03:44:18.120 --> 03:44:30.959
feel relaxed and calm when you choose to enjoy noticing

874
03:44:32.120 --> 03:44:46.680
these natural developments of healing continuing to grow and improve

875
03:44:47.120 --> 03:44:58.079
your life day by day, including of course, your ability

876
03:45:00.200 --> 03:45:15.280
to relax so much easier and sleeping. It's the most

877
03:45:15.559 --> 03:45:26.559
natural thing in the world to you, because falling asleep

878
03:45:26.760 --> 03:45:35.079
is something that you've done so many times in your life,

879
03:45:38.319 --> 03:45:42.360
and you know that you were born, as we all were,

880
03:45:43.200 --> 03:45:53.120
with the ability to fall asleep naturally. We were born

881
03:45:54.479 --> 03:46:04.879
with that ability to just drift off into a deep,

882
03:46:06.200 --> 03:46:17.959
healing sleep. Even when we're kids, sometimes will fall asleep

883
03:46:18.040 --> 03:46:21.959
when we don't even want to try to take a

884
03:46:22.159 --> 03:46:26.559
stay awake. Maybe it's a birthday in the morning, or

885
03:46:26.600 --> 03:46:30.799
it's Christmas or holiday or something we look forward to.

886
03:46:31.399 --> 03:46:35.440
We don't want to go to sleep. But the more

887
03:46:36.000 --> 03:46:40.920
we want to stay awake, the more we just start

888
03:46:41.000 --> 03:46:49.319
to drift. And the more you fight drifting, the more

889
03:46:49.360 --> 03:46:51.879
you try and stop yourself and drift in a sleep,

890
03:46:54.040 --> 03:47:05.120
the deeper and stronger that drifting becomes. Because we're born

891
03:47:06.079 --> 03:47:11.920
not just with the need to relax deeply and to

892
03:47:12.120 --> 03:47:21.959
naturally fall asleep, but it's our birthright, it's part of

893
03:47:22.079 --> 03:47:32.719
our DNA, and sometimes as we get older in life,

894
03:47:34.040 --> 03:47:47.639
perhaps at times we have forgotten that relaxing completely. It's

895
03:47:47.719 --> 03:48:00.840
not only a wonderfully pleasant experience, it's also really easy.

896
03:48:12.200 --> 03:48:19.680
It's very, very easy to let go, because that's all

897
03:48:19.760 --> 03:48:34.120
it is. It's just deciding to let go. And when

898
03:48:34.280 --> 03:48:42.079
you press the play button on my recordings, you have

899
03:48:42.280 --> 03:48:52.840
given permission for my voice to relax you. When you

900
03:48:53.000 --> 03:48:58.159
press that play button, you have given me permission for

901
03:48:58.360 --> 03:49:12.399
my words to affect you in a positive, only a

902
03:49:12.559 --> 03:49:33.920
positive way, opening up your mind to useful and healing

903
03:49:35.479 --> 03:49:51.520
suggestions that can have such an amazing effect on how

904
03:49:51.680 --> 03:50:03.760
you feel right now, as well as those changes that

905
03:50:04.079 --> 03:50:14.079
continue long after the recording ends. Those changes within you

906
03:50:16.920 --> 03:50:29.639
to continue to flourish and grow, transforming your life in

907
03:50:30.239 --> 03:50:42.159
a positive, beautiful way, allowing you to move forward in

908
03:50:42.319 --> 03:50:48.840
your life in the direction that you choose for yourself.

909
03:50:57.920 --> 03:51:09.920
And this feeling, this feeling that you can experience of safety, comfort, calmness,

910
03:51:17.719 --> 03:51:31.680
just feels so nice. It's such a healthy place to be,

911
03:51:39.559 --> 03:51:53.319
and that positivity grows within you each and every day.

912
03:51:56.440 --> 03:52:06.200
Moving forward, you're going to find that you're more relaxed

913
03:52:08.559 --> 03:52:20.879
physically and in your mind is more relaxed. And it's

914
03:52:20.959 --> 03:52:26.479
not that you're thinking slower, it's just that your mind

915
03:52:26.600 --> 03:52:38.479
will be less clogged up with unnecessary negativity because from

916
03:52:38.600 --> 03:52:48.879
now on, your mind rejects negativity. From now on, you're

917
03:52:48.920 --> 03:52:59.719
going to start noticing when negativity arises and you can

918
03:52:59.840 --> 03:53:13.840
just say stop, stop, and that negativity will turn around

919
03:53:14.479 --> 03:53:33.840
and leave you alone. Stop and that negativity will disappear.

920
03:53:42.000 --> 03:53:48.479
And as you notice that you feel way more relaxed

921
03:53:49.920 --> 03:54:05.280
than you probably expected, you can now congratulate yourself because

922
03:54:05.479 --> 03:54:11.840
you're the person that has done this. You are the

923
03:54:12.000 --> 03:54:17.040
one that has opened your mind up to the simple

924
03:54:17.280 --> 03:54:25.120
facts that you can feel more relaxed in your body

925
03:54:25.879 --> 03:54:35.120
and in your mind. You've opened your mind up to

926
03:54:37.479 --> 03:54:44.079
the birthright of being able to just fall asleep easily

927
03:54:45.120 --> 03:54:59.440
when you choose. And that's a nice feeling, don't you think?

928
03:55:00.159 --> 03:55:00.280
Hm?

929
03:55:02.079 --> 03:55:10.920
It feels nice, doesn't it? To feel calm? All that

930
03:55:11.280 --> 03:55:15.879
healing energy is spreading through your body and your mind

931
03:55:22.360 --> 03:55:33.000
to spend time in a special place where negativity can

932
03:55:33.159 --> 03:55:45.879
no longer enter. Negativity is banned. It's bad, it's not

933
03:55:45.959 --> 03:55:53.000
allowed Entryue doesn't it doesn't. This doesn't deserve to be here.

934
03:55:53.319 --> 03:56:02.479
It doesn't belong here. Negativity has no place in your life,

935
03:56:12.440 --> 03:56:21.920
Which makes room feel more comfort, more heathing, more relaxation,

936
03:56:26.799 --> 03:56:51.959
more peace. It feels nice, doesn't it? Just let go

937
03:56:53.920 --> 03:57:13.799
with everything. I'm gonna count down now from twenty down

938
03:57:13.920 --> 03:57:23.280
to one. You can continue to relax. If you choose,

939
03:57:23.680 --> 03:57:37.239
you can drift to sleep. With every number you hear

940
03:57:37.399 --> 03:57:48.959
me say, you can feel twice as relaxed, or if

941
03:57:49.040 --> 03:59:55.959
you choose, you can feel twice as sleeping. Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, tteenelve, eleven, ten, nine, eight, seven,

942
04:00:04.719 --> 04:00:59.040
six five. Ooh, this is your time to just take

943
04:00:59.079 --> 04:01:14.159
a break, your time to relax, to allow your mind

944
04:01:14.360 --> 04:01:31.520
to slow down, to give yourself permission to take a

945
04:01:31.680 --> 04:01:45.639
break from everything. And you're the only person that can

946
04:01:45.799 --> 04:01:51.840
make that decision. You're the only person that can actually

947
04:01:51.959 --> 04:02:11.360
tell your mind to just relax, to just take some

948
04:02:11.680 --> 04:02:24.479
time off so that you can focus on your body,

949
04:02:25.440 --> 04:02:40.399
getting in touch with how you feel physically, and in

950
04:02:40.520 --> 04:02:48.280
the process of this body scan, where you focus on

951
04:02:48.479 --> 04:02:58.559
different parts of your body, those parts that you focus

952
04:02:58.680 --> 04:03:10.479
on and observe, even though you're not purposely requesting for

953
04:03:10.600 --> 04:03:16.639
those parts of your body to relax, it's kind of expected.

954
04:03:18.239 --> 04:03:23.799
You expect when you listen to my voice to feel

955
04:03:24.799 --> 04:03:38.520
more relaxed naturally, because when you're listening to me, your

956
04:03:38.559 --> 04:03:50.840
attention is focused on my words, and as my words

957
04:03:51.799 --> 04:04:01.959
guide you to focus on those parts of your body,

958
04:04:05.799 --> 04:04:27.920
your focus increases, which actually calms your mind. And when

959
04:04:27.959 --> 04:04:47.319
your mind calms down, your body relaxes. And when your

960
04:04:47.399 --> 04:05:11.159
body calms down, your mind relaxes. And even though we've

961
04:05:11.319 --> 04:05:20.120
not really started the focus on your body, you can

962
04:05:20.799 --> 04:05:36.159
already feel that healing energy spreading through your body, pushing

963
04:05:36.399 --> 04:05:50.639
out stress and tension. Healing all the parts of your body,

964
04:05:52.559 --> 04:06:01.479
including your skin, your bones, your blood, your organs inside

965
04:06:01.520 --> 04:06:06.680
your body, all of the muscles, all of the fat,

966
04:06:08.559 --> 04:06:16.479
all of everything, every hair on your body is filled

967
04:06:16.639 --> 04:06:32.520
with that healing energy. And when your brain fills with

968
04:06:32.680 --> 04:06:58.639
that healing energy, the feeling of comfort and relaxation increases deeply,

969
04:06:59.280 --> 04:07:16.360
increases in a way that your mind starts to feel

970
04:07:19.600 --> 04:07:32.559
perhaps bit drowsy because it's not needed, and it may

971
04:07:33.040 --> 04:07:51.760
start to drift if that's what's needed. So if you're

972
04:07:51.879 --> 04:07:57.559
listening to this and what you need is deep relaxation,

973
04:07:58.360 --> 04:08:04.600
that's what you'll get. If what you need is to

974
04:08:04.840 --> 04:08:14.280
fall asleep naturally and easily as your mind drifts, that's

975
04:08:14.520 --> 04:08:28.319
also what will happen. Because by pressing that play button

976
04:08:29.280 --> 04:08:34.239
on the podcast and listening to me, you give permission

977
04:08:36.120 --> 04:08:46.680
for your body and your mind. In fact, you give

978
04:08:46.799 --> 04:08:55.879
the command to your body and your mind to relax deeply,

979
04:09:00.079 --> 04:09:06.079
to drift off to sleep if that's what you want.

980
04:09:09.239 --> 04:09:09.680
Or need.

981
04:09:17.360 --> 04:09:23.000
And as I focus on the different parts of your body,

982
04:09:28.000 --> 04:09:36.799
you may start to just drift. And then you come

983
04:09:36.920 --> 04:09:42.159
back again and you hear me talking and I'm focusing

984
04:09:42.319 --> 04:09:53.159
on a different part of your body, you may find

985
04:09:53.319 --> 04:10:01.879
yourself drifting, but you don't realize you're drifting until you

986
04:10:02.079 --> 04:10:10.399
stop drifting and you're alert again to my voice. Focusing

987
04:10:11.559 --> 04:10:16.360
on a different part of your body starts to relax

988
04:10:16.559 --> 04:10:29.040
even deeper, because that drifting is basically you already in

989
04:10:29.200 --> 04:10:39.520
the sleep zone. And the more you drift, the longer

990
04:10:39.639 --> 04:10:49.440
you drift, and the longer you drift, eventually that drifting

991
04:10:49.639 --> 04:11:01.520
continues into sleep, and that's the last you remember until

992
04:11:01.559 --> 04:11:10.520
you wake up in your own time. When you experience

993
04:11:10.840 --> 04:11:18.440
the right amount of sleep. Fear, because when you do,

994
04:11:20.360 --> 04:11:31.360
and if you do fall asleep, it's extremely pleasant, so relaxing,

995
04:11:34.399 --> 04:11:51.600
so deep, healing sleep. I'm going it feels so nice

996
04:11:53.799 --> 04:12:03.719
to relax into your own body and mind as you

997
04:12:03.920 --> 04:12:11.719
feel that heathing energy is spreading through it, relaxing us

998
04:12:11.920 --> 04:12:33.440
so deeply, relaxing us so so deeply. As we start

999
04:12:33.639 --> 04:12:49.680
to focus on your eyes, moving down to your jaw,

1000
04:12:57.559 --> 04:13:40.000
down to your neck, your shoulders, arms, hands, fingers, your chest,

1001
04:13:46.079 --> 04:14:20.120
your stomach, your back, your spine, your hips, your legs,

1002
04:14:28.000 --> 04:15:02.959
your feet, your chayes, and the feeding things spreading and

1003
04:15:03.280 --> 04:15:17.280
growing inside your body, feeling you up. Now, let's focus

1004
04:15:17.399 --> 04:15:27.159
again on parts of your body. Okay, focusing this time

1005
04:15:27.239 --> 04:15:40.280
on your forehead. Now on your mouth, your lips, your tongue,

1006
04:15:43.479 --> 04:16:05.280
the whole of your mouth. Focusing on your fingers. Maybe

1007
04:16:05.639 --> 04:16:09.840
you could move your fingers a little bit. You can

1008
04:16:10.920 --> 04:16:25.600
focus on each one individually, both hands, and even though

1009
04:16:25.840 --> 04:16:30.840
if you focus on both of your hands now they

1010
04:16:30.920 --> 04:16:39.239
almost seem to just melt into one. Where is your

1011
04:16:39.399 --> 04:16:47.040
right hand start in your left hand end, almost as

1012
04:16:47.120 --> 04:17:04.399
if just mix together. Now, focusing on your knees, just

1013
04:17:04.879 --> 04:17:27.319
noticing how your knees feel now, focusing on your elbows,

1014
04:17:30.079 --> 04:17:42.520
focusing on both of your elbows, just observing the feeling

1015
04:17:45.239 --> 04:18:17.120
of your elbows. Now focusing absurving the back of your neck,

1016
04:18:27.079 --> 04:19:04.760
feeding the energy on the back of your neck. Observing

1017
04:19:07.079 --> 04:19:26.440
your ankles, being aware of physical sensations in your ankles.

1018
04:20:26.479 --> 04:20:45.360
Noticing now your toes on both of your feet, being

1019
04:20:45.600 --> 04:21:30.639
aware how your toes feel right now, not toice thin

1020
04:21:40.879 --> 04:22:30.639
high entire body fails. Noticing your mind feels now, letting go,

1021
04:22:39.399 --> 04:23:12.319
letting go, letting go everything, hm, letting go, letting go,

1022
04:23:20.239 --> 04:23:46.159
letting go, h everything everything. I'm going to start now,

1023
04:23:47.760 --> 04:23:49.600
and I would like you just first of all, just

1024
04:23:49.719 --> 04:23:57.799
to see yourself lying down on that message table, lying

1025
04:23:57.879 --> 04:24:07.559
on your front. You is supported, arms are supported, and

1026
04:24:07.639 --> 04:24:13.959
you feel comfortable and breathing. It's really easy, and you

1027
04:24:14.120 --> 04:24:20.719
feel you feel confident in how you look as well.

1028
04:24:20.879 --> 04:24:25.520
So there's none of that issue of body problems or shyness,

1029
04:24:26.399 --> 04:24:34.520
because I'm a professional and this is a therapy session,

1030
04:24:35.360 --> 04:24:43.280
so none of that stuff matters whatsoever. This is about you.

1031
04:24:46.159 --> 04:24:51.879
This is about how you feel and how you can

1032
04:24:53.360 --> 04:24:59.000
enjoy that sense of comfort and relaxation that comes from

1033
04:25:00.399 --> 04:25:06.040
letting go and allowing my hands and my fingers to

1034
04:25:06.159 --> 04:25:18.079
relax you by a message your body. So ione starts

1035
04:25:18.120 --> 04:25:22.920
off just by placing my hands on the back of

1036
04:25:23.040 --> 04:25:27.760
your head, just gently, just so you can feel what

1037
04:25:27.920 --> 04:25:36.360
my hands feel like really on you. So you can

1038
04:25:36.440 --> 04:25:38.760
maybe feel the warmth of my hands on the back

1039
04:25:38.799 --> 04:25:44.280
of your head. And with my hands to the side

1040
04:25:44.319 --> 04:25:48.920
of your head, not pressing, but just holding there very gently,

1041
04:25:51.879 --> 04:25:54.879
maybe over your ears, and a little bit on your face,

1042
04:25:56.159 --> 04:26:01.399
just so you can feel my hands so you can

1043
04:26:01.440 --> 04:26:14.680
become accustomed to them. And now put my hands on

1044
04:26:14.760 --> 04:26:18.959
the back of your head again and gently let them

1045
04:26:19.120 --> 04:26:31.479
slide down onto the back of your neck. You can

1046
04:26:31.559 --> 04:26:41.360
feel my hands gently stroke in the back of your

1047
04:26:41.440 --> 04:26:48.159
neck to start with just so you can get used

1048
04:26:48.239 --> 04:26:53.159
to the feeling of my hands on your skin, get

1049
04:26:53.200 --> 04:27:01.559
accustomed to realize that you're safe and it's all good,

1050
04:27:01.879 --> 04:27:11.440
it's all fine, And I'm going to start gently massaging

1051
04:27:12.239 --> 04:27:29.079
the muscles in the back of your neck with both hands. Now,

1052
04:27:29.159 --> 04:27:35.399
this is a very trusting situation, really, because our necks

1053
04:27:35.440 --> 04:27:39.799
are so fragile and to have someone have their hands

1054
04:27:40.440 --> 04:27:45.440
around your neck in that way can sometimes be problematic

1055
04:27:45.600 --> 04:27:51.159
for people, which is why massages are quite good, because

1056
04:27:51.200 --> 04:27:59.719
it allows you to relax and to get in touch

1057
04:27:59.840 --> 04:28:16.879
with trust, to feel peaceful and calm. And there's a

1058
04:28:17.000 --> 04:28:25.680
massage the sides of your neck gently moving from the

1059
04:28:25.760 --> 04:28:29.600
bottom of your neck, it would be sort of near

1060
04:28:29.639 --> 04:28:32.920
where your shoulders start, I guess, all the way up

1061
04:28:35.000 --> 04:28:40.479
to your jaw, your ears, kind of area that side

1062
04:28:40.520 --> 04:28:45.520
of your neck. Of course, it's a lot longer than

1063
04:28:45.920 --> 04:29:02.040
the front of your neck. Message in the back of

1064
04:29:02.120 --> 04:29:10.600
your neck, especially that area where perhaps we hold tension,

1065
04:29:14.840 --> 04:29:19.399
and as that area's message, you can actually feel a

1066
04:29:19.559 --> 04:29:27.520
sense of release in the back of your neck and

1067
04:29:27.680 --> 04:29:32.920
maybe you can breathe it out as well. Notice how

1068
04:29:33.000 --> 04:29:46.000
it feels, Notice how you feel. And then moving down

1069
04:29:46.200 --> 04:29:50.879
to that area between your neck and your shoulders, that

1070
04:29:51.159 --> 04:29:59.760
musty area. Starting to message that area on both sides.

1071
04:30:01.920 --> 04:30:04.159
I mean, this would be the area that a lot

1072
04:30:04.200 --> 04:30:06.360
of people would message if they were going to give

1073
04:30:06.399 --> 04:30:12.840
you like a shoulder message. Even that's not technically the shoulders,

1074
04:30:13.399 --> 04:30:15.840
but it's all the muscles that lead to the shoulders

1075
04:30:17.680 --> 04:30:24.280
from the neck and again that can hold tension and stress.

1076
04:30:25.520 --> 04:30:30.520
And when massaged sometimes a nice deep message is useful,

1077
04:30:33.600 --> 04:30:49.000
and you decide how deep that message is, and just

1078
04:30:49.200 --> 04:30:56.120
allow my knuckles just to dig in to get to

1079
04:30:56.280 --> 04:31:06.280
those muscles and to really relaxed all the time being

1080
04:31:06.559 --> 04:31:24.079
firm yet gentle with you and just stroking down the

1081
04:31:24.280 --> 04:31:32.799
area to your actual shoulders, moving to the muscles of

1082
04:31:32.879 --> 04:31:44.000
your shoulders, and maybe initially just pulling up the shoulders

1083
04:31:44.040 --> 04:31:47.360
a little bit off the table, just to give you

1084
04:31:47.479 --> 04:31:57.840
a little bit of a stretch, but very gently. And

1085
04:31:57.959 --> 04:31:59.959
you've got the muscles at the front of your shoe

1086
04:32:00.200 --> 04:32:11.840
orders the sides and the back. Again, this is a

1087
04:32:12.000 --> 04:32:16.120
part that can really take quite a bit of pressure,

1088
04:32:17.520 --> 04:32:25.319
quite a bit of needing if if you wish to

1089
04:32:25.559 --> 04:32:33.000
really release the tension to really get into those muscles,

1090
04:32:33.120 --> 04:32:39.639
and you can let your fingers in there. They can

1091
04:32:39.680 --> 04:32:46.879
feel really nice. Sometimes just being stroked gently or being

1092
04:32:47.520 --> 04:32:58.319
massaged quite strongly, it can all be beneficial to the relaxation.

1093
04:33:03.440 --> 04:33:16.520
Put the muscles in your shoulders. Now to move down

1094
04:33:16.599 --> 04:33:27.040
your arms, would do one arm at a time, Starting

1095
04:33:27.119 --> 04:33:37.560
with your right arm. My idea is I just lift

1096
04:33:37.639 --> 04:33:40.560
your arm up, just hold it to the side of

1097
04:33:40.680 --> 04:33:47.840
you that way it still be attached, and I just

1098
04:33:48.200 --> 04:34:02.720
message the tops of your arms all the way down

1099
04:34:02.959 --> 04:34:27.400
to your forearms into your wrists, gently massaging that parts,

1100
04:34:29.959 --> 04:34:33.599
the softer part which is the under part of the arm,

1101
04:34:36.720 --> 04:34:40.439
which leads to the crease in your elbow, the inside

1102
04:34:41.880 --> 04:34:56.200
it's much more sensitive skin. Sometimes just having that stroked

1103
04:34:59.639 --> 04:35:16.400
through really nice, pleasurable and relaxing. Now moving down to

1104
04:35:16.520 --> 04:35:28.840
your right hand, just holding your hand in both of

1105
04:35:28.959 --> 04:35:38.639
my hands, just pressing gently on the back of your

1106
04:35:38.759 --> 04:35:49.479
hand and stretching your fingers ever so lightly, at the

1107
04:35:49.560 --> 04:36:04.520
same time pressing down and messaging each finger, and then

1108
04:36:04.759 --> 04:36:15.680
starting to massage the palms of the hand. Just turning

1109
04:36:15.799 --> 04:36:26.560
the hand gently, stretching it gently, and actually having your

1110
04:36:26.720 --> 04:36:35.200
handheld can really be an emotional experience sometimes even if

1111
04:36:35.279 --> 04:36:40.159
it is a stranger. So when you don't know very well,

1112
04:36:41.159 --> 04:36:48.240
like a massage person or a therapist. Maybe because it's intimate.

1113
04:36:56.000 --> 04:37:08.799
They can feel nice, you can, you're safe. And as

1114
04:37:08.840 --> 04:37:11.799
I put that right arm back down where it was,

1115
04:37:17.439 --> 04:37:23.720
we're gonna do the same with your left arm, exactly

1116
04:37:23.880 --> 04:37:33.520
the same message in the muscles in your arm all

1117
04:37:33.520 --> 04:37:41.520
the way down. Do you rest, stroking the inside of

1118
04:37:41.639 --> 04:37:52.439
your arm, just being gentle or as firm as you require,

1119
04:38:01.040 --> 04:38:14.319
and then massaging your left hand, stretching the fingers, gently

1120
04:38:16.840 --> 04:38:33.720
massaging the palm of your left hand. You feel so

1121
04:38:36.639 --> 04:39:02.240
so relaxing, so comforting, and just rest your left down,

1122
04:39:02.479 --> 04:39:16.560
back down. Start to massage your back, the biggest part

1123
04:39:16.639 --> 04:39:28.080
of your body, starting at the top, starting again where

1124
04:39:28.119 --> 04:39:31.560
we already have been, the area at the top in

1125
04:39:31.680 --> 04:39:38.919
between your shoulders, near your neck. Going back, the massage

1126
04:39:38.959 --> 04:39:50.439
in that area again, but this time moving downwards, taking

1127
04:39:50.520 --> 04:39:58.720
it downward. Stroke to the middle of your back, working

1128
04:39:58.919 --> 04:40:03.799
from the outside side inwards. It's a massage in the

1129
04:40:06.119 --> 04:40:15.680
your back, but the outsides of your back, the parts

1130
04:40:18.360 --> 04:40:31.240
where your arms with maybe rest against almost the part

1131
04:40:31.360 --> 04:40:44.720
that connects your front to your back. Just messaging down

1132
04:40:46.919 --> 04:40:56.240
firmly but gently, as firm as you want, moving down,

1133
04:40:56.439 --> 04:40:59.880
and then moving across a little bit and moving on

1134
04:41:00.080 --> 04:41:05.880
the way down again, be very gentle. You have firm

1135
04:41:06.119 --> 04:41:17.759
as you choose. Eventually you get to the spine. We

1136
04:41:17.880 --> 04:41:21.959
can message the muscles and either side of your spine

1137
04:41:22.840 --> 04:41:25.840
from the top of your neck all the way down

1138
04:41:28.639 --> 04:41:37.599
to your lower back. We can do that a few times.

1139
04:41:40.639 --> 04:41:48.000
Sometimes people use the knuckle or the you know, two

1140
04:41:48.200 --> 04:41:54.000
fingers and just go your side of the spine. Almost

1141
04:41:54.439 --> 04:41:57.479
just push down, go all the way down to the

1142
04:41:57.520 --> 04:42:06.119
bottom of the spine, each time releasing tension and opening

1143
04:42:06.240 --> 04:42:15.240
up the body, stretching your body so that you feel

1144
04:42:16.040 --> 04:42:33.479
more relaxed but at the same time rejuvenated. And now

1145
04:42:33.520 --> 04:42:37.400
I'm going to move to one side, to your right side,

1146
04:42:42.200 --> 04:42:46.759
and from the bottom of your ribs to your pelvis,

1147
04:42:47.840 --> 04:42:54.080
I'm going to massage that area of your back. I'll

1148
04:42:54.200 --> 04:42:57.200
stretch over the other side and I will pull the

1149
04:42:57.360 --> 04:43:04.680
muscles gently, massage and push from one end that side

1150
04:43:04.799 --> 04:43:08.759
or the way to my side to the middle of

1151
04:43:08.880 --> 04:43:14.520
fact to where your spine is. Massaging that side of

1152
04:43:14.599 --> 04:43:21.439
your spine the opposite side to where I'm standing. It's

1153
04:43:21.479 --> 04:43:27.400
almost like kneading bread. There's that big area which is

1154
04:43:28.919 --> 04:43:39.200
firm yet lots there to message potentially one of the

1155
04:43:39.279 --> 04:43:45.880
most important places to actually have a message because you

1156
04:43:46.240 --> 04:43:51.880
really feel it. You really feel the release and the

1157
04:43:52.000 --> 04:44:00.439
pleasure of having your lower back massaged. It releases so

1158
04:44:00.759 --> 04:44:09.200
much from your body that's not useful, starting a healing

1159
04:44:09.360 --> 04:44:14.919
process which will continue long after this recording is over.

1160
04:44:24.240 --> 04:44:27.119
The message in this part of your body not only

1161
04:44:27.240 --> 04:44:32.000
feels really good for you, it's actually fun to do

1162
04:44:33.439 --> 04:44:39.119
because it is, as I said, like kneading bread. It's

1163
04:44:39.159 --> 04:44:43.040
a part that you can really get hold of and

1164
04:44:43.240 --> 04:44:56.840
really massage deeply. If that's your choice, then I'm going

1165
04:44:56.919 --> 04:44:58.919
to move over to the other side of your body

1166
04:44:59.400 --> 04:45:08.119
and do this same with the opposite part of your

1167
04:45:08.200 --> 04:45:15.520
lower back, kneeding and messaging from your sides or way

1168
04:45:19.919 --> 04:45:22.639
to the middle of your back where your spine is

1169
04:45:27.080 --> 04:45:36.319
pressing and kneading firm and gentle at the same time.

1170
04:45:38.319 --> 04:45:50.799
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1171
04:45:51.200 --> 04:46:02.840
relaxation or mixed together. Plus there's that feeling from your

1172
04:46:02.919 --> 04:46:08.040
stomach as it's being stretched. Even though you're in your

1173
04:46:08.119 --> 04:46:12.439
stomach now, you can feel it being stretched because that

1174
04:46:12.599 --> 04:46:23.959
whole area is connected to your stomach. Now we're going

1175
04:46:24.040 --> 04:46:28.959
to move or move further up to your top of

1176
04:46:29.040 --> 04:46:35.319
your body, and we do the same this time starting

1177
04:46:36.680 --> 04:46:42.919
with your upper back. Put my hands forward over and

1178
04:46:43.119 --> 04:46:49.080
mess it massage in that area up to your spine,

1179
04:46:50.279 --> 04:46:52.840
from the side of your body up to your spine.

1180
04:46:54.639 --> 04:47:00.840
So some of that message area, the muscle tissue or

1181
04:47:00.840 --> 04:47:04.880
whatever faty tissue even will be possibly from your chest

1182
04:47:06.720 --> 04:47:10.799
because all connected the chest and the back connect together.

1183
04:47:13.959 --> 04:47:14.520
I'm going to be.

1184
04:47:14.639 --> 04:47:19.599
Massaging and just pulling some of that skin from your

1185
04:47:19.799 --> 04:47:29.240
side up and massaging that area of your upper back

1186
04:47:31.000 --> 04:47:37.520
all the way to your spine. And then I'll move

1187
04:47:37.639 --> 04:47:40.400
down a bit and I'll continue with the middle of

1188
04:47:40.439 --> 04:47:47.759
your back doing exactly the same thing as gentle or

1189
04:47:47.799 --> 04:48:01.200
as deep as you choose. Now move or the other

1190
04:48:01.319 --> 04:48:06.119
side again and do the exact same thing with the

1191
04:48:06.240 --> 04:48:15.639
top of your back on the other side, from pretty

1192
04:48:15.680 --> 04:48:29.200
much underneath your arm area really to your spine, and

1193
04:48:29.319 --> 04:48:36.319
then continuing that all the way down including your lower

1194
04:48:36.639 --> 04:48:54.159
your middle of your back. I'm gonna go to your thighs,

1195
04:48:55.520 --> 04:49:00.959
the backs of your thighs, and the side of your thighs,

1196
04:49:05.200 --> 04:49:14.159
starting with your right leg. Massage in the back and

1197
04:49:14.279 --> 04:49:22.840
the sides of your thighs gently and firmly. There's a

1198
04:49:22.919 --> 04:49:26.319
lot of muscles there. It's an area that can be

1199
04:49:26.479 --> 04:49:30.759
very tense at times and maybe needs a little bit

1200
04:49:30.799 --> 04:49:34.400
more pressure than the rest of the body that's up

1201
04:49:34.520 --> 04:49:44.680
to you. You can gently stroke the back of your

1202
04:49:44.799 --> 04:49:50.680
legs where you know, opposite your knee joint or underneath

1203
04:49:50.720 --> 04:50:04.119
your knee joint, very sensitive, gentle area. Then working down

1204
04:50:04.400 --> 04:50:12.639
to your calf muscles. Massage in your calf muscles thoroughly

1205
04:50:13.119 --> 04:50:25.479
and deeply, if you choose, using both hands and fingers,

1206
04:50:26.040 --> 04:50:39.279
digging deep to your ankles. In the back of your

1207
04:50:40.240 --> 04:50:46.240
back of your ankles, just gently massage in that area,

1208
04:50:51.720 --> 04:50:57.919
maybe lifting the leg and stretching it a little bit.

1209
04:51:08.040 --> 04:51:23.200
Moving to the right foot, massage in the bottom of

1210
04:51:23.240 --> 04:51:37.639
your feet and the side of your feet gently but

1211
04:51:38.639 --> 04:51:49.479
firm enough so they don't tickle, and just allow the

1212
04:51:49.639 --> 04:51:55.520
pleasure that you get from having your feet message to

1213
04:51:55.680 --> 04:52:02.319
just overtake you as I continue to message your feet,

1214
04:52:04.759 --> 04:52:12.720
the bottoms of your feet, the sides, your arches, your heel.

1215
04:52:15.159 --> 04:52:17.400
You can put a lot of pressure into your heel

1216
04:52:18.200 --> 04:52:23.200
and it feels amazing, Yet the arches need to be

1217
04:52:23.279 --> 04:52:34.959
a bit more gentle. Stretching your toes gently, the message

1218
04:52:35.080 --> 04:52:41.080
in the bottoms of your toes with my fingers, each

1219
04:52:41.240 --> 04:52:54.880
one individually, moving over to the left leg to do

1220
04:52:55.040 --> 04:53:03.040
exactly the same thing. Start in at the top of

1221
04:53:03.159 --> 04:53:07.799
the thighs, work in the back of the thighs and

1222
04:53:07.880 --> 04:53:20.279
the sides, massaging deeply and gently that whole area, working

1223
04:53:20.400 --> 04:53:29.439
all the way down. And this is an area that

1224
04:53:30.560 --> 04:53:38.400
maybe you could like to spend more time relaxing and messaging.

1225
04:53:41.240 --> 04:53:46.680
So perhaps if you wanted, I could make a future recording.

1226
04:53:47.360 --> 04:53:56.200
Want's spend more time on one particular area. As you

1227
04:53:56.319 --> 04:54:11.279
move down calf muscles. Massage in your calf muscles firmly

1228
04:54:13.319 --> 04:54:27.279
and gently, move down your ancord into your feet. Massage

1229
04:54:27.400 --> 04:54:32.880
in the backs of your feet, the bottoms of your feet,

1230
04:54:38.040 --> 04:54:45.080
stretching your toes and massage in each tone individually. And

1231
04:54:45.200 --> 04:54:50.880
the feeling of pleasure and release that you experience when

1232
04:54:50.919 --> 04:55:12.880
your having your feet massaged feels really good. Now she

1233
04:55:13.119 --> 04:55:24.479
turn over in your mind. Laying on your back, I'm

1234
04:55:24.520 --> 04:55:37.040
just going to start again for your neck area in

1235
04:55:37.200 --> 04:55:45.479
your shoulders, just to get back in touch with that area.

1236
04:55:52.400 --> 04:56:02.680
And as you move up, I can clean my hands,

1237
04:56:04.040 --> 04:56:07.799
make them more fresh, because now I'm gonna message your

1238
04:56:07.919 --> 04:56:24.319
face gently starting off with your forehead. Your eyes are closed,

1239
04:56:24.520 --> 04:56:30.040
and I can just stretch your eyes a little bit,

1240
04:56:31.080 --> 04:56:42.119
pushing up on your eyebrows, just massaging around your scalp,

1241
04:56:47.840 --> 04:56:57.319
massaging down your cheeks, around your ears, into your chaw,

1242
04:56:58.520 --> 04:57:09.799
gently the side of your neck, your chin.

1243
04:57:16.720 --> 04:57:17.159
M hmm.

1244
04:57:20.919 --> 04:57:28.599
Then just moving down from your neck down to your chest,

1245
04:57:32.400 --> 04:57:36.439
starting by message in the very top of your chest

1246
04:57:40.240 --> 04:57:45.479
where the collar phone is. Give a side of the collarbone,

1247
04:57:53.959 --> 04:57:57.159
and then just message in the hole of the chest,

1248
04:58:06.400 --> 04:58:18.439
moving the chest around. Because it's quite a large area.

1249
04:58:20.360 --> 04:58:27.799
You can move from one side to the next, moving

1250
04:58:28.200 --> 04:58:39.200
my hands underneath pretty much where your arms are stretching up,

1251
04:58:41.360 --> 04:58:44.400
stretching some of the muscles of your back in the process,

1252
04:58:49.680 --> 04:58:58.319
moving up over your chest and they're moving down again,

1253
04:59:10.959 --> 04:59:15.759
and then allowing my hands to just massage gently and

1254
04:59:16.040 --> 04:59:22.759
slide down towards your stomach, starting in the middle of

1255
04:59:22.880 --> 04:59:32.479
your chest, and then gradually my hands moving apart and

1256
04:59:32.759 --> 04:59:38.799
massage in and sliding at the same time, moving down

1257
04:59:42.720 --> 04:59:58.040
to just below your red cage, moving down, then massaging

1258
04:59:58.159 --> 05:00:06.840
up again, giving your chest all the attention that it

1259
05:00:07.000 --> 05:00:21.520
needs to feel completely relaxed. Remembering them I'm also going

1260
05:00:21.599 --> 05:00:27.080
to be focusing on your sides as well, an area

1261
05:00:27.240 --> 05:00:33.400
that really doesn't get much attention but feels really good

1262
05:00:34.599 --> 05:00:43.919
when it's massaged. Just stroking my hands down the sides

1263
05:00:44.000 --> 05:00:50.759
of your body, just below your arms all the way

1264
05:00:50.840 --> 05:01:03.959
down to your hips. Now move into your stomach area

1265
05:01:06.159 --> 05:01:09.639
and to stand one side of you like I did

1266
05:01:09.720 --> 05:01:13.959
when I did your lower back, we need to do

1267
05:01:14.040 --> 05:01:20.119
a similar process of just stretching the muscles from your side,

1268
05:01:23.599 --> 05:01:35.680
gently massaging from one side to the next, move in.

1269
05:01:38.240 --> 05:01:42.439
A whole area from below your ribs all the way

1270
05:01:42.520 --> 05:01:53.360
down to below your belly button, and then move around

1271
05:01:53.439 --> 05:01:56.119
to the other side of you and repeat that.

1272
05:02:02.720 --> 05:02:16.720
Process of relaxing, deeply, calmly. You feel loose, you feel free,

1273
05:02:19.119 --> 05:02:23.799
And it's something about having your stomach massage that's different

1274
05:02:23.880 --> 05:02:30.720
from any other part because we do have a tendency

1275
05:02:31.319 --> 05:02:35.200
of holding a different kind of stress in our stomach

1276
05:02:36.639 --> 05:02:45.240
that we may not be aware of. As in our message,

1277
05:02:45.360 --> 05:02:54.799
your stomach in front of your stomach, making circles around

1278
05:02:55.119 --> 05:03:03.560
your belly button and then going the other way around.

1279
05:03:10.119 --> 05:03:15.840
There's a gentleness and a freedom that comes from feeling

1280
05:03:16.520 --> 05:03:26.799
how you're feeling. As I now move down the tops

1281
05:03:26.880 --> 05:03:33.599
of your thighs, the muscles, massaging them, and I can

1282
05:03:33.759 --> 05:03:39.680
do this two legs at the same time, pressing down,

1283
05:03:42.560 --> 05:03:48.680
massaging deeply those muscles in your thighs, the front of

1284
05:03:48.759 --> 05:03:59.720
your thighs, and moving down to your knees, gently massaging

1285
05:03:59.799 --> 05:04:11.119
your knees, sliding down your shins, putting pressure on either

1286
05:04:11.279 --> 05:04:23.439
side of your shin gently softly but firmly, moving down

1287
05:04:23.759 --> 05:04:38.479
to your ankles, stroking the tops of your feet, and

1288
05:04:38.680 --> 05:04:44.759
then with each foot in each hand, just gently messaging

1289
05:04:45.560 --> 05:04:53.840
the whole of the foot, the top, the bottom, your heel,

1290
05:04:54.360 --> 05:05:02.119
your ankle, your toes, massaging the every part of your feet.

1291
05:05:06.919 --> 05:05:11.959
It feels so good just to let go and enjoy

1292
05:05:12.439 --> 05:05:36.439
the process, enjoy feeling so deeply relaxed, so much comfort

1293
05:05:36.680 --> 05:05:43.639
and so many feelings come just from touching your skin,

1294
05:05:54.360 --> 05:06:00.360
and you can just lie there. There's long long as

1295
05:06:00.400 --> 05:06:12.959
you choose enjoying the fearing of deep comfort from being

1296
05:06:13.119 --> 05:06:44.880
massaged by me. Enjoy fearing deeply. Right, and all we're

1297
05:06:44.919 --> 05:06:54.080
gonna do is blow out some candles. In your mind,

1298
05:07:05.680 --> 05:07:15.919
there are going to be a hundred candles, and you're

1299
05:07:15.959 --> 05:07:22.279
going to blow each one out individually, one by one,

1300
05:07:24.919 --> 05:07:34.560
starting at one hundred as I count down all the

1301
05:07:34.639 --> 05:07:42.439
way down to one, and each time I say a number,

1302
05:07:47.919 --> 05:07:54.799
you can imagine that candle in front of you, and

1303
05:07:54.840 --> 05:08:03.799
I'd like you to actually physically, h gently blow that

1304
05:08:04.000 --> 05:08:07.840
candle out. H.

1305
05:08:10.959 --> 05:08:12.159
Just h.

1306
05:08:14.919 --> 05:08:23.360
It's not big blows, just a gentle H, and that

1307
05:08:23.720 --> 05:08:33.319
candle will extinguish. And then I'll say the next number,

1308
05:08:34.919 --> 05:08:43.799
so we move down and you can just h blow

1309
05:08:43.880 --> 05:08:53.240
that one out as well. And as we move down

1310
05:08:53.360 --> 05:09:02.639
the numbers, you'll find just so of feeling more and

1311
05:09:02.840 --> 05:09:11.759
more relaxed. If you need to sleep, you'll also find

1312
05:09:11.840 --> 05:09:23.400
yourself becoming incredibly tired and sleepy. In fact, you may

1313
05:09:25.080 --> 05:09:34.200
struggle to blow out all one hundred of these candles

1314
05:09:41.159 --> 05:09:58.959
as you feel more and more deeply relaxed, more and

1315
05:09:59.360 --> 05:10:18.959
more deeply tired, And the further you go down, the

1316
05:10:19.159 --> 05:10:32.959
more your mind starts to drift. You may find that

1317
05:10:33.279 --> 05:10:47.799
you stop listening to me after a while. And even

1318
05:10:47.919 --> 05:10:56.840
though there may be background sounds where you are, you'll

1319
05:10:56.880 --> 05:11:08.200
be aware of those sounds at the moment be me

1320
05:11:11.720 --> 05:11:26.560
start to just not even notice them at all because

1321
05:11:26.720 --> 05:11:40.240
they're unimportant. Where I am, I've got the sounds of

1322
05:11:40.360 --> 05:11:47.319
the birds. There's horrors, the pigeon who likes to say

1323
05:11:47.400 --> 05:11:53.639
hello sometimes and there's the old plane that goes by,

1324
05:11:56.720 --> 05:12:10.119
maybe traffic can trains in the distance, but none of

1325
05:12:10.159 --> 05:12:24.279
that seems important whatsoever. More candles you blow out, the

1326
05:12:24.439 --> 05:12:41.240
less important anything is. More candles you blow out, the

1327
05:12:41.479 --> 05:12:57.200
further you seem to move away from sounds and from

1328
05:12:57.599 --> 05:13:11.959
general date days, stuff seems to just move away on

1329
05:13:12.159 --> 05:13:28.279
its own. You feel more caarma with every candle you

1330
05:13:28.479 --> 05:13:48.240
blow out, guiding you the next number, do you hear

1331
05:13:48.400 --> 05:13:59.159
me say? And then you blow that candle out to

1332
05:14:07.439 --> 05:14:30.959
So easy, so simple. We're gonna start by introducing the

1333
05:14:31.240 --> 05:14:48.200
first candle, which is a hundred. First candle, this is

1334
05:14:48.680 --> 05:15:05.240
one hundred. When you blow that candle out, you'll find

1335
05:15:07.040 --> 05:15:22.759
immediately a slight change in how you feel, as well

1336
05:15:22.840 --> 05:15:37.599
as a real sense of positivity growing within you, relaxation

1337
05:15:38.119 --> 05:16:06.880
and sleepiness expanding. Starting with one hundred, blow up by

1338
05:16:07.159 --> 05:17:17.240
candle now ninety nine, candle ninety eight, candle ninety seven,

1339
05:17:39.680 --> 05:19:12.560
candle ninety six and ninety five, hand ninety four can do,

1340
05:19:18.479 --> 05:20:40.240
ninety three, candle ninety two and ninety one, ten to

1341
05:20:43.159 --> 05:22:59.119
ninety eighty nine and eighty eight can do eighties can

1342
05:22:59.240 --> 05:26:32.400
do eighty eighty five and can four eighty two and

1343
05:26:41.479 --> 05:28:59.200
two one, Candle seventy nine, candle seventy eight, candle seventy seven,

1344
05:29:10.560 --> 05:30:11.759
candle seventy six, candle seventy five, candle seventy four, candle

1345
05:30:15.880 --> 05:31:20.000
seventy three, candle seventy two, candle seventy one, candle seventy

1346
05:31:20.159 --> 05:32:27.479
one and seventy and sixty nine, candle sixty eight, candle

1347
05:32:29.599 --> 05:33:32.759
sixty seven, candle sixty five, candle sixty four, candle sixty four,

1348
05:33:48.759 --> 05:34:52.840
candle sixty three, candle sixty and sixty one, candle sixty,

1349
05:35:29.639 --> 05:36:40.759
fifty nine and fifty eight, candle fifty seven, candle fifty six,

1350
05:37:09.479 --> 05:38:25.119
candle fifty five, candle fifty four, handle fifty three, candle

1351
05:38:28.159 --> 05:40:09.520
fifty two, candle fifty two two to fift candle fifty one,

1352
05:40:29.720 --> 05:42:23.880
candle fifty candle fourty nine, candle forty eight, candle forty seven,

1353
05:42:53.240 --> 05:44:04.080
candle forty six. Can't do forty five can forty two?

1354
05:44:44.400 --> 05:46:48.560
Candle what do you? And forty candle thirty nine, handle

1355
05:46:52.000 --> 05:48:56.680
thirty eight, can't do thirty seven, can't thirty five, can't

1356
05:48:56.799 --> 05:51:03.000
do thirty four, handle thirty three, handle thirty one, chendle

1357
05:51:07.240 --> 05:54:12.159
thirty and twointeen nine and twenty eight, candle twenty seven,

1358
05:54:45.119 --> 05:56:26.479
candle twenty six, candle twenty five and to win tief

1359
05:56:27.040 --> 05:58:24.520
f endle twenty three hand to twenty two and tuent

1360
05:58:24.880 --> 06:01:06.080
you wand and to winty hand endo ninety candle seventeen,

1361
06:01:51.880 --> 06:05:59.400
candle sixteen chance fourteen ten well candle eleven candle Yeah.

1362
06:06:31.080 --> 06:07:31.119
He yame.

1363
06:07:11.599 --> 06:09:47.479
Nine cham to eight, chendo six cam.

1364
06:10:33.400 --> 06:10:34.639
Can do.

1365
06:10:38.119 --> 06:13:36.439
Four and do thy seven two candle or let go

1366
06:13:37.919 --> 06:13:44.119
of all of those thoughts, worries, concerns about the past,

1367
06:13:45.959 --> 06:13:50.439
thoughts about the future, and even things you've been thinking

1368
06:13:50.479 --> 06:13:58.080
about today. Just let it all go because none of

1369
06:13:58.159 --> 06:14:08.000
it is useful in this way. This is your opportunity

1370
06:14:12.639 --> 06:14:27.240
to just focus on feeling relaxed, allowing yourself to get

1371
06:14:27.279 --> 06:14:36.680
in touch with that natural sense of peace that we

1372
06:14:36.919 --> 06:14:43.639
all have within us. It's available for everyone. It just

1373
06:14:43.759 --> 06:14:48.880
sometimes takes a little bit of effort to set up

1374
06:14:49.000 --> 06:14:54.919
the right time and place in order for you to

1375
06:14:55.319 --> 06:15:04.200
just let go. Because when you do decide to let

1376
06:15:04.279 --> 06:15:09.479
go and relax, that's what your body starts to do

1377
06:15:12.759 --> 06:15:20.240
because you've chosen, You've chosen to just allow your body

1378
06:15:20.680 --> 06:15:28.880
to unwind, and your mind starts to slow down. And

1379
06:15:29.000 --> 06:15:33.840
it's a nice feeling. It's a nice feeling at the beginning,

1380
06:15:34.080 --> 06:15:42.799
just to know that you have chosen to decide to

1381
06:15:42.959 --> 06:15:50.720
relax deeply, and because you've made that decision, your body

1382
06:15:52.000 --> 06:15:58.000
will just follow suit. Because sometimes all the muscles in

1383
06:15:58.080 --> 06:16:03.840
your body need is just permission from you to relax.

1384
06:16:07.840 --> 06:16:12.680
Because so often we're busy, we're going from here to there,

1385
06:16:12.840 --> 06:16:18.599
we're walking around, and we're doing stuff, and the body

1386
06:16:18.639 --> 06:16:26.720
doesn't have any time or space to really relax deeply.

1387
06:16:30.159 --> 06:16:32.840
So it kind of waits for you to lead the way,

1388
06:16:34.959 --> 06:16:45.040
waits for your permission. And when you do give your permission,

1389
06:16:46.720 --> 06:16:49.240
when you give the say so, when you say okay,

1390
06:16:50.560 --> 06:16:57.560
it's time for your body to let go completely and

1391
06:16:57.720 --> 06:17:09.159
relax totally, your body just follows. It's like a breath

1392
06:17:09.200 --> 06:17:18.319
of relief. Ah good, I can now relax. That feeling

1393
06:17:19.319 --> 06:17:22.159
at the end of a day, of a very physical

1394
06:17:22.360 --> 06:17:26.080
day that you may experience in the past, where you

1395
06:17:26.240 --> 06:17:29.000
get home and you just sit down on a chair,

1396
06:17:30.080 --> 06:17:33.919
maybe you kick your shoes off and not Ah feels

1397
06:17:34.279 --> 06:17:39.119
so nice knowing that you don't have to get up

1398
06:17:39.159 --> 06:17:44.040
again for a little while. At least, if you choose,

1399
06:17:44.200 --> 06:17:46.639
you can just sit there for maybe an hour to

1400
06:17:48.880 --> 06:18:01.599
it feels blissful and just by sitting down, like your

1401
06:18:01.639 --> 06:18:07.319
body knows that it's time to relax. Your body has

1402
06:18:07.439 --> 06:18:14.279
been given permission from you. Because it's a mindset in

1403
06:18:14.400 --> 06:18:25.439
your mind, you're prepared to let go of everything and

1404
06:18:26.360 --> 06:18:34.759
just completely allow all the stress of your body to evaporate.

1405
06:18:38.479 --> 06:18:52.880
Any tensions can just gradually vanish. It's almost like magic, really,

1406
06:18:58.479 --> 06:19:05.479
because that's sans of relaxation in your body. It's a

1407
06:19:05.639 --> 06:19:12.080
very natural state. It's not something unusual. It may feel

1408
06:19:12.200 --> 06:19:15.840
unusual when you first start to relax, if you if

1409
06:19:15.880 --> 06:19:20.240
you haven't really spent a lot of time focusing and

1410
06:19:20.959 --> 06:19:25.439
giving yourself this space to let go completely and relax,

1411
06:19:26.439 --> 06:19:33.080
they seem are most alien, but it isn't. It's actually

1412
06:19:34.400 --> 06:19:39.599
the most natural thing in the world to let go completely,

1413
06:19:41.319 --> 06:19:49.119
to relax totally, the most natural thing in the world

1414
06:19:51.759 --> 06:20:01.439
to allow yourself to feel. Really, you calm in your

1415
06:20:01.560 --> 06:20:11.959
mind and it is almost like a literal unwinding. It's

1416
06:20:12.080 --> 06:20:19.840
like you press a button and all the tension just releases,

1417
06:20:21.200 --> 06:20:24.599
and it's like a wheel, like a cog, like the

1418
06:20:24.680 --> 06:20:28.639
inside of a clock, just unwinding, and it's almost like

1419
06:20:28.799 --> 06:20:33.880
you could see the little wind up knob that's used

1420
06:20:34.799 --> 06:20:38.799
just going the opposite way that you choose to wind

1421
06:20:38.880 --> 06:20:47.400
it up, and the energy that fremetic stress for energy

1422
06:20:48.919 --> 06:20:59.200
gradually winding down, losing its power, losing its strength as

1423
06:20:59.240 --> 06:21:08.680
a sense of relaxation becomes stronger and deeper, and you

1424
06:21:08.840 --> 06:21:17.000
may find a the more relaxed you feel that your

1425
06:21:17.200 --> 06:21:27.279
mind starts to wonder, maybe seemed to stop listening to

1426
06:21:27.400 --> 06:21:31.840
me for a while, and your mind goes somewhere else,

1427
06:21:33.279 --> 06:21:39.080
and then you realize you're listening to me again, and

1428
06:21:39.240 --> 06:21:45.880
that was just your mind drifting to sleep, which is

1429
06:21:46.040 --> 06:21:57.200
quite natural, because sometimes when we're stressed and tense, we're

1430
06:21:57.240 --> 06:22:00.880
not I mean I actually be aware of what we need,

1431
06:22:02.000 --> 06:22:10.439
what we physically your emotionally need in this moment. But

1432
06:22:10.599 --> 06:22:16.880
when you allow your body and mind to relax completely,

1433
06:22:18.639 --> 06:22:25.840
and you let go of all thoughts, concerns, worries, ideas,

1434
06:22:27.319 --> 06:22:31.880
all letting them go, allowing them to drop onto the floor,

1435
06:22:37.360 --> 06:22:43.360
you start to get in touch with the feelings of

1436
06:22:45.240 --> 06:22:55.599
such relaxation. This feels so nice to be in touch

1437
06:22:56.080 --> 06:23:05.439
with the calmness, the different body parts as they become

1438
06:23:05.759 --> 06:23:19.560
looser and looser. Even your breathing seems easier and more natural,

1439
06:23:21.119 --> 06:23:28.520
effortless as that cool air enters through your mouth or

1440
06:23:28.720 --> 06:23:41.040
nose into your lungs, breathing in comforts and relaxation, and

1441
06:23:41.159 --> 06:23:49.560
then just breathing out any excess remain intentional stress from

1442
06:23:49.680 --> 06:23:57.919
every part of your body and mind. And as you

1443
06:23:58.080 --> 06:24:03.520
start to focus on your mind, and maybe you notice

1444
06:24:03.759 --> 06:24:12.040
that things come to a standstill or maybe just much

1445
06:24:12.560 --> 06:24:20.639
much lower than before, because your mind is not really

1446
06:24:21.959 --> 06:24:31.360
needed when listening to my voice, which allows your mind

1447
06:24:31.520 --> 06:24:39.840
to relax just as deeply as your body. And that's

1448
06:24:40.000 --> 06:24:52.439
synchronicity between the relaxation of your body and relaxation of

1449
06:24:52.639 --> 06:25:04.200
your mind. Let you know that feeling completely calm, loose,

1450
06:25:04.599 --> 06:25:16.439
and relaxed real is a great healing experience fear.

1451
06:25:18.759 --> 06:25:19.479
And has.

1452
06:25:23.759 --> 06:25:31.560
So many positive benefits for your body, your mind, and

1453
06:25:31.680 --> 06:25:40.360
your life. To be able to let go everything and

1454
06:25:40.560 --> 06:25:50.959
to relax completely in all parts of your body and mind.

1455
06:25:53.360 --> 06:26:01.959
Even your bones has arrived, or your must fools are relaxed,

1456
06:26:08.720 --> 06:26:22.119
Even the skin that covers your body is relaxed. Every

1457
06:26:22.799 --> 06:26:39.799
hair that you have is also deeply relaxed, and your

1458
06:26:40.000 --> 06:26:53.439
brain really starts to feel the benefits of this healing relaxation.

1459
06:26:58.759 --> 06:27:04.720
And as you folk just on the inside of your scalp,

1460
06:27:05.200 --> 06:27:10.959
where your brain is. You can start to realize and

1461
06:27:11.240 --> 06:27:24.319
notice the benefits of your brain relaxing deeply. Then it's

1462
06:27:24.400 --> 06:27:36.400
your brain continues to relax sends those messages to the

1463
06:27:36.599 --> 06:27:43.720
rest of your body, and do your mind to re

1464
06:27:44.759 --> 06:28:06.360
relax and more deeply, relax me more completely, letting go

1465
06:28:06.599 --> 06:28:18.319
of any remaining force or concerns, allow them just to

1466
06:28:18.639 --> 06:28:26.119
drop onto the floor because they're no longer necessary in

1467
06:28:26.840 --> 06:28:37.959
this moment, In this moment of deep relaxation and calmness,

1468
06:28:40.279 --> 06:29:06.919
filling your brain with deep, concentrated healing, calming, relaxing every

1469
06:29:07.560 --> 06:29:26.799
part of your brain, feeling so loose and comfortable, so relaxed,

1470
06:29:28.680 --> 06:29:40.599
and be peaceful. Your brain feels so light and so

1471
06:29:41.000 --> 06:29:52.799
healthy in that sense of deep deep comfort really does

1472
06:29:54.000 --> 06:30:08.240
allow you to enjoy dose ever increasing sensations of comfort

1473
06:30:09.919 --> 06:30:22.720
that are spreading throughout your body, relaxing each and every

1474
06:30:23.119 --> 06:30:38.319
muscle of your body, e and deeper and deeper, much

1475
06:30:39.040 --> 06:30:57.799
more deeper than before, much more comfort spreading through your body.

1476
06:30:58.319 --> 06:31:14.000
In your mind, be so peaceful and calm, so very

1477
06:31:15.080 --> 06:31:28.080
very peaceful in every part of your body, letting go

1478
06:31:30.439 --> 06:31:48.200
h a everything averything, so peaceful and calm, so relax.

1479
06:31:53.840 --> 06:32:02.119
With every second the passes, you feel.

1480
06:32:04.119 --> 06:32:16.560
Deeper deeper, relax, deeper.

1481
06:32:18.000 --> 06:32:39.799
And deeper. Relax, calm, so calm, peace for so very

1482
06:32:40.360 --> 06:32:52.319
peace from your head down to your ties. Such peace

1483
06:32:53.240 --> 06:33:06.200
and comfort growing all the time, Such peace and comfort

1484
06:33:09.159 --> 06:33:23.200
spreading through your body and mind deeper, deeper, Such comfort

1485
06:33:25.840 --> 06:33:35.639
spreading and sinking deeper into a muscle of your body,

1486
06:33:39.279 --> 06:33:57.680
so that you feel amazing, so relaxed, so peaceful, So

1487
06:33:58.400 --> 06:34:18.439
relax and peaceful, letting go. We're going to do a

1488
06:34:18.639 --> 06:34:26.360
body scan, focusing on firstly, how you feel in your body,

1489
06:34:27.520 --> 06:34:33.119
not trying to change how you feel, not trying to relax,

1490
06:34:34.400 --> 06:34:39.360
not trying to move away from any discomfort or stress

1491
06:34:39.599 --> 06:34:47.040
or tension. Just accepting, observing and accepting how you feel

1492
06:34:48.000 --> 06:34:52.959
in the different parts of your body, just allowing yourself

1493
06:34:54.360 --> 06:35:01.799
to be exactly as you are, to notice to get

1494
06:35:01.880 --> 06:35:10.479
in touch with how you actually feel in this moment.

1495
06:35:14.000 --> 06:35:20.520
I'm going to start off by focusing on your hands.

1496
06:35:25.080 --> 06:35:32.799
Just be aware of your hands. I'd like you to

1497
06:35:33.000 --> 06:35:37.959
move your hands around, just maybe move your fingers a

1498
06:35:38.040 --> 06:35:46.080
little bit. I've been enclosing your hands very gently, just

1499
06:35:46.599 --> 06:35:52.000
so that you can get in touch with how your

1500
06:35:52.200 --> 06:36:15.000
hands and your fingers feel very very slow movements. Focusing

1501
06:36:15.240 --> 06:36:22.400
now on your feet, and if you can just do

1502
06:36:23.360 --> 06:36:27.720
kind of an equivalent with your feet is you've just

1503
06:36:27.959 --> 06:36:36.200
done with your hands, Maybe turn in your ankles, moving

1504
06:36:36.279 --> 06:36:45.560
your feet around, moving your toes gently, but only very

1505
06:36:47.639 --> 06:36:59.319
gently and very slowly, noticing how your feet feel in

1506
06:36:59.520 --> 06:37:12.759
this moment. Focusing now and your eyes. I like you

1507
06:37:13.000 --> 06:37:20.200
to just focus on your eyelids. Maybe you can open

1508
06:37:20.319 --> 06:37:24.599
and close your eyes a couple of times to really

1509
06:37:24.799 --> 06:37:28.279
get in touch with how you feel when you do

1510
06:37:28.560 --> 06:37:36.880
close your eyes. The muscle changes in your eyes when

1511
06:37:36.919 --> 06:37:45.520
you do close them, maybe raising your eyebrows. It stretches

1512
06:37:45.880 --> 06:37:56.720
the tops of your eyes, perhaps squinting your eyes, scrunching

1513
06:37:56.840 --> 06:38:02.000
up your eyes, just so you can here again touch

1514
06:38:04.639 --> 06:38:15.200
with all aspects of how your eyes feel. Right now

1515
06:38:24.560 --> 06:38:31.080
now focusing on your thighs, and it just starts you

1516
06:38:31.240 --> 06:38:41.360
to gently tense your thighs, just very very gently, just

1517
06:38:41.639 --> 06:38:53.840
enough so you can become more attuned to the physical

1518
06:38:54.479 --> 06:39:01.720
sensation of your upper legs, the front of your thighs,

1519
06:39:02.000 --> 06:39:13.040
and the backs of your thigh, noticing and observing how

1520
06:39:15.400 --> 06:39:30.439
your thighs fear right now, Moving your focus to the

1521
06:39:30.560 --> 06:39:37.400
back of your neck, just noticing the back of your neck,

1522
06:39:38.880 --> 06:39:44.159
the muscles, and of course they lead to the side

1523
06:39:44.240 --> 06:39:48.360
of your neck. They also lead to the top of

1524
06:39:48.479 --> 06:39:54.840
your back, which leads to your shoulders. So it's your

1525
06:39:55.159 --> 06:40:00.880
focus on the back of your neck. Maybe you can

1526
06:40:01.840 --> 06:40:07.360
move your head gently upwards as if you're looking up.

1527
06:40:09.319 --> 06:40:14.919
Maybe moving your head down as if you were looking down.

1528
06:40:18.080 --> 06:40:22.919
Perhaps moving your head side to side, right to left,

1529
06:40:25.000 --> 06:40:36.119
only very slowly and very gently. I'm not trying to

1530
06:40:36.520 --> 06:40:47.400
force anything. It has to be very very gentle, just

1531
06:40:48.080 --> 06:40:58.880
so you can be more in touch with the feelings,

1532
06:41:00.639 --> 06:41:09.000
with the sensations, the physical sensations of how the back

1533
06:41:09.119 --> 06:41:25.279
of your neck feels. Right now, as we now focus

1534
06:41:28.040 --> 06:41:33.279
on the tops of your arms, the parts where your

1535
06:41:33.439 --> 06:41:38.560
biceps and your triceps are between your elbow and your shoulders.

1536
06:41:42.319 --> 06:41:47.240
To focus on those parts, the tops of your arms,

1537
06:41:49.439 --> 06:42:00.639
you may like to just tense them, but very very gently, slowly,

1538
06:42:03.200 --> 06:42:12.119
so you're not straining or putting any pressure whatsoever on

1539
06:42:12.319 --> 06:42:13.000
your arms.

1540
06:42:15.680 --> 06:42:18.159
It's just so that you can.

1541
06:42:20.599 --> 06:42:27.799
Gain more of a sense of how your upper arms

1542
06:42:29.400 --> 06:42:41.279
are feeling in this moment, and just noticing as you gently,

1543
06:42:43.439 --> 06:42:53.040
very gently and slowly tighten the muscles and then let go.

1544
06:42:57.319 --> 06:43:05.720
Notice how the tops of your arms feel. Right now,

1545
06:43:13.919 --> 06:43:24.680
as we now focus on your stomach, the area the

1546
06:43:24.799 --> 06:43:31.159
lower abdomen area below your belly button, moving all the

1547
06:43:31.240 --> 06:43:44.959
way down to your hips, just above your grind. Maybe

1548
06:43:45.159 --> 06:43:52.799
you're able to tense these muscles in that area very

1549
06:43:55.040 --> 06:44:08.319
very gently, and if that's a difficult thing to do,

1550
06:44:09.599 --> 06:44:17.799
and maybe you can just move your body, pushing your

1551
06:44:17.919 --> 06:44:22.759
stomach up, maybe moving a little bit to the side

1552
06:44:23.360 --> 06:44:31.520
using your hips, just so you can get more in

1553
06:44:31.919 --> 06:44:43.439
tune with how you're lower apedom a area is feeling

1554
06:44:46.279 --> 06:45:03.840
in this moment. Just noticing the physical sensetions or your

1555
06:45:04.000 --> 06:45:22.959
lower abdomen as you move your attention to your mouth,

1556
06:45:28.319 --> 06:45:38.400
noticing your lips and inside your mouth, your teeth, your guns,

1557
06:45:39.799 --> 06:45:55.599
your tongue, just noticing how your tongue in your mouth feels.

1558
06:45:58.639 --> 06:46:06.040
It may help by moving your tongue around your mouth,

1559
06:46:07.560 --> 06:46:13.759
moving it to your left, maybe pressing it gently against

1560
06:46:15.279 --> 06:46:19.759
the side of your mouth, and then to the right,

1561
06:46:21.319 --> 06:46:28.400
gently to the side of your mouth, perhaps pressing up

1562
06:46:28.520 --> 06:46:34.680
against the top of your mouth, and then down gently

1563
06:46:36.639 --> 06:46:47.520
against the bottom of your mouth, always very slowly, in

1564
06:46:47.639 --> 06:47:02.319
a very very gentle so that you can be aware

1565
06:47:07.639 --> 06:47:29.880
of how you feel in your mouth area. Now I'm

1566
06:47:29.919 --> 06:47:45.439
going to focus on your wrists, and I'm going to

1567
06:47:45.560 --> 06:47:54.400
ask you to maybe just routate your wrists by moving

1568
06:47:54.520 --> 06:48:04.919
your hands in a circular motion very gently and slowly,

1569
06:48:07.720 --> 06:48:25.759
just so that you can feel the sensations that you

1570
06:48:26.279 --> 06:48:42.720
are currently experiencing in your wrists. Perhaps move in your hands.

1571
06:48:43.959 --> 06:48:45.400
Up and down.

1572
06:48:47.799 --> 06:49:15.159
Again very very gently and slowly, very gentle and slow.

1573
06:49:28.599 --> 06:49:45.000
As you now start to observe your lower back. The

1574
06:49:45.319 --> 06:49:55.240
back part is just above of your hips, where your

1575
06:49:55.400 --> 06:50:08.400
coxis are a whole area which also really does include

1576
06:50:09.200 --> 06:50:15.439
the side of your body, because those muscles are very

1577
06:50:15.560 --> 06:50:27.240
much connected as those muscles also move into your hiperia,

1578
06:50:28.200 --> 06:50:43.599
connect into your buttocks the sides of your hips, And

1579
06:50:43.759 --> 06:50:52.240
if you're physically able to do so, maybe you can

1580
06:50:53.159 --> 06:51:04.880
very gently just move your body ever so slightly, very

1581
06:51:05.240 --> 06:51:26.720
slowly from side to side, just enough to gauge how

1582
06:51:26.840 --> 06:51:40.319
you feel in your lower back. Perhaps it could even

1583
06:51:43.959 --> 06:51:55.200
move your hips gently up and down, gently and slowly

1584
06:51:58.439 --> 06:52:10.959
in order to be in touch with the physical sensations

1585
06:52:12.639 --> 06:52:37.840
of your lawer back. As we now live, your attention

1586
06:52:41.880 --> 06:52:49.599
to your jaw, the area from your chin all the

1587
06:52:49.639 --> 06:52:57.040
way up to near where your ears are, the hole

1588
06:52:57.479 --> 06:53:12.319
of your jaw. You can just yeah, it's okay to

1589
06:53:12.520 --> 06:53:23.200
do so. Gently open your mouth, not wide, no stretching,

1590
06:53:24.479 --> 06:53:38.080
just very gently and slowly opening your mouth thing closing

1591
06:53:38.200 --> 06:53:46.159
your mouth very gently and slowly.

1592
06:53:55.240 --> 06:53:56.159
So you can.

1593
06:53:59.080 --> 06:54:12.520
Be in tire hmm with how your jaw feels. Now,

1594
06:54:39.439 --> 06:54:54.799
No to sit now your chest area, and you don't

1595
06:54:55.040 --> 06:55:02.360
need to do anything to move your chest because it

1596
06:55:02.639 --> 06:55:13.560
moves every time you breathe, and it moves very gently

1597
06:55:15.439 --> 06:55:33.680
and slowly automatically reich breath you take. As you focus

1598
06:55:34.279 --> 06:56:20.439
on how your chest feels when you breathe, move in

1599
06:56:20.680 --> 06:56:35.799
your focus to your forearms, your elbows. Maybe you're able

1600
06:56:36.240 --> 06:56:50.279
to very gently and slowly tense the muscles in your forearms,

1601
06:56:53.680 --> 06:57:00.000
and when you do that, you can feel your elbow

1602
06:57:00.040 --> 06:57:33.119
ways as well, very gently and slowly, gently and softly.

1603
06:57:36.680 --> 06:57:47.720
Obsaving your forearms and delpos.

1604
06:57:58.400 --> 06:58:16.400
Yeah. Let me focus of the rest of your back,

1605
06:58:20.520 --> 06:58:30.040
your upper back in the middle, the middle of your

1606
06:58:30.200 --> 06:58:52.599
back again, this part of your body. News. Also every

1607
06:58:53.080 --> 06:59:09.040
time you pray, you may not notice that. Usually these

1608
06:59:09.200 --> 06:59:15.919
you observe your upper back in the middle of your back.

1609
06:59:19.639 --> 07:00:15.360
You can really feel that gentle and slow movement, moving

1610
07:00:15.599 --> 07:00:31.560
your focus into your area. The buttees no grain, there's

1611
07:00:31.799 --> 07:01:08.799
muscles and those bones in your midsection. Just noticing how

1612
07:01:09.360 --> 07:01:30.080
your hips feel. Right now, you can very very gently

1613
07:01:32.759 --> 07:01:44.560
move your hips, maybe side to side, very gently and

1614
07:02:10.159 --> 07:02:48.439
yau softly, and everything starts to slow down, including the

1615
07:02:49.040 --> 07:02:57.759
thoughts in your mind and your mind itself just starts

1616
07:02:58.200 --> 07:03:03.560
to gradually. It doesn't have to be instant, but just

1617
07:03:04.479 --> 07:03:13.680
gradually starting too. It's almost like time is storing chin.

1618
07:03:17.599 --> 07:03:23.560
It's a slower pace to maybe what you're used to

1619
07:03:25.880 --> 07:03:33.840
in your day to day life. It's a slower movement

1620
07:03:36.959 --> 07:03:59.560
of energy, very small movements which make up the larger movements,

1621
07:04:01.159 --> 07:04:07.599
which is always the case. Now, when you move your hand,

1622
07:04:09.200 --> 07:04:12.000
it might seem like it's one movement, but it's lots

1623
07:04:12.080 --> 07:04:19.959
of minute different muscles moving in accordance with each other.

1624
07:04:20.279 --> 07:04:32.240
And what happens in this space that we're sharing is

1625
07:04:37.599 --> 07:04:51.799
we move from that big movement into those smaller movements,

1626
07:04:58.240 --> 07:05:09.439
starting to focus on how your body feels, not just

1627
07:05:09.560 --> 07:05:14.080
as a whole, not just oh i'm feel in this way.

1628
07:05:14.159 --> 07:05:20.279
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1629
07:05:21.560 --> 07:05:28.200
I'm feeling this way, I'm feeling that way. Starting to

1630
07:05:28.439 --> 07:05:39.639
notice that your body begins to present to you small

1631
07:05:40.759 --> 07:05:57.119
feelings around your body, small physical sensations in your legs

1632
07:06:00.040 --> 07:06:12.479
of a pleasurable or not. Maybe resisting the temptation to

1633
07:06:12.720 --> 07:06:22.720
label them or to judge them, those feelings, just thinking them,

1634
07:06:23.599 --> 07:06:36.599
thinking about them is just being neutral, just feelings, not

1635
07:06:36.799 --> 07:06:47.880
being particularly concerned, but just noticing what your body is

1636
07:06:48.040 --> 07:07:01.759
telling you. The feelings in your arms, instead of feeling

1637
07:07:01.880 --> 07:07:10.560
the whole of the arm, Maybe notice those individual feelings,

1638
07:07:12.040 --> 07:07:23.479
all those different muscles and the skin, the hairs of

1639
07:07:23.599 --> 07:07:29.360
your arms, all the internal parts of your arms, the veins,

1640
07:07:39.520 --> 07:07:48.639
the bones, just being aware of maybe your elbow on

1641
07:07:48.759 --> 07:07:57.119
your right arm has a certain feeling. Maybe your left

1642
07:07:57.240 --> 07:08:22.479
wrist also has its own individual physical sensation. What about

1643
07:08:22.520 --> 07:08:36.200
your forearm on your right arm, your right forearm, there

1644
07:08:36.279 --> 07:08:42.520
may not be any particular feeling that you could even

1645
07:08:44.200 --> 07:08:51.319
give a name to, may not feel like anything other

1646
07:08:51.400 --> 07:09:02.000
than just a feeling. Yeah, it's there. The feelings in

1647
07:09:02.080 --> 07:09:07.959
your shoulders, perhaps your shoulders when you think about them,

1648
07:09:09.159 --> 07:09:13.439
kind of almost like they're the same, you know, the

1649
07:09:13.560 --> 07:09:18.520
same feeling, almost like you both of your shoulders are

1650
07:09:18.639 --> 07:09:31.400
just one thing, of course they're not. And when you

1651
07:09:31.639 --> 07:09:37.639
focus on your left shoulder and then on your right shoulder,

1652
07:09:39.680 --> 07:09:44.159
maybe find that you move the muscles a little bit,

1653
07:09:45.720 --> 07:10:00.560
maybe tense the muscles gently, noticing the difference in each shoulder,

1654
07:10:11.959 --> 07:10:27.799
your lower back, the left side of your lower back

1655
07:10:28.000 --> 07:10:39.400
and the right side of your lower back. Of course

1656
07:10:39.520 --> 07:10:51.720
that connection to your buttocks and to your hips, and

1657
07:10:51.880 --> 07:11:05.240
also moving up into the middle of your back. And

1658
07:11:05.439 --> 07:11:10.000
sometimes like right now, actually when I focus on their part,

1659
07:11:11.360 --> 07:11:15.759
when I focused on my buttocks and then I focused

1660
07:11:15.799 --> 07:11:19.919
on the middle of my back, it almost felt like

1661
07:11:20.119 --> 07:11:24.880
the muscles in my lower back were being stretched very gently,

1662
07:11:29.639 --> 07:11:34.919
just stretched a little bit. Even though I wasn't doing

1663
07:11:35.000 --> 07:11:43.799
anything to try to stretch your lower back, it just

1664
07:11:43.880 --> 07:11:56.159
seemed to happen. The feeling of very gently stretching your

1665
07:11:56.240 --> 07:12:15.360
lower back comes along. I have feeling in your chest,

1666
07:12:22.959 --> 07:12:36.360
just noticing what sensations you are experiencing in your chest

1667
07:12:36.639 --> 07:12:52.880
right now. And there's so much of the chest. Obviously

1668
07:12:52.959 --> 07:12:56.599
there's the collar bone leading to the chest. You've got

1669
07:12:56.639 --> 07:13:05.240
the chest bone, You've got the muscles in your chest.

1670
07:13:08.040 --> 07:13:14.119
Of course, if you're female, there's possibly the breasts. If

1671
07:13:14.159 --> 07:13:22.279
you're male, you've got the different, well, why not that

1672
07:13:22.439 --> 07:13:29.919
different these days. But there may be more muscles at

1673
07:13:29.959 --> 07:13:36.159
the top of the chest, but at the side underneath

1674
07:13:37.319 --> 07:13:40.159
it's pretty much the same. Whether you're a man or

1675
07:13:40.159 --> 07:13:46.599
a woman. There's muscles there, muscles that stretch out to

1676
07:13:46.759 --> 07:13:51.200
your back as well as breast tissue. It stretches and

1677
07:13:51.400 --> 07:13:58.639
moves into your back to just being aware of your

1678
07:13:58.799 --> 07:14:19.560
chest being with whatever feeling there is in your chest.

1679
07:14:35.200 --> 07:14:42.680
When I noticed that, I focus on my chest, I

1680
07:14:42.919 --> 07:14:47.880
feel it in my back and my upper back. I mean,

1681
07:14:47.959 --> 07:14:50.880
I guess the obvious reason would be because you know,

1682
07:14:50.919 --> 07:15:01.639
I'll breathe in in, and it's wretches my chest and

1683
07:15:02.000 --> 07:15:15.880
my back at the same time. It feels it feels okay,

1684
07:15:22.479 --> 07:15:23.680
it doesn't feel.

1685
07:15:26.119 --> 07:15:28.279
I got a little bit of pain in my right.

1686
07:15:30.080 --> 07:15:35.880
Chest, a little bit not pain, but little discomfort, maybe

1687
07:15:37.680 --> 07:15:46.159
stiffness possibly, I don't know. I noticed my shoulders also

1688
07:15:47.880 --> 07:15:55.119
wanting to flex for some reason. I think that's probably

1689
07:15:55.200 --> 07:16:03.840
part of my upper back, that connection between my shoulders

1690
07:16:04.000 --> 07:16:09.680
marper back, because I can move my shoulders and stretch

1691
07:16:09.799 --> 07:16:17.279
the muscles in my back, moving the shoulders backwards or up,

1692
07:16:19.279 --> 07:16:25.080
which then moves the I think it's the scapulous in

1693
07:16:25.200 --> 07:16:42.919
your back. It feels quite nice. Actually, a good thing

1694
07:16:43.000 --> 07:16:46.919
about this is you can, if you want to, you

1695
07:16:47.159 --> 07:17:02.000
can just flex or stimulate the various muscles in your

1696
07:17:02.080 --> 07:17:08.119
body gently in order to get more of a sense

1697
07:17:08.240 --> 07:17:22.759
of how they feel. And when you're relaxing, when you

1698
07:17:22.959 --> 07:17:27.159
do tense and muscle and you let it go and

1699
07:17:27.279 --> 07:17:35.959
you let it relax, it relaxes way more than it

1700
07:17:36.040 --> 07:17:46.360
would normally. That you have to feel that you're able

1701
07:17:46.439 --> 07:17:50.400
to do that. There's no point doing it if there's

1702
07:17:51.639 --> 07:17:59.520
an issue with the per part of your body. Need

1703
07:17:59.599 --> 07:18:10.159
to be gentle with yourself at all times when relaxing deeply.

1704
07:18:13.200 --> 07:18:28.400
It's important to be kind to yourself. As you notice

1705
07:18:28.599 --> 07:18:39.720
your mind, how much has your mind slowed down since

1706
07:18:39.799 --> 07:19:06.200
we started this recording? How came and peaceful? Here's your

1707
07:19:06.279 --> 07:19:18.759
mind right now with nothing to think about and just

1708
07:19:19.040 --> 07:19:26.919
my voice to listen to. Because you know, the intention

1709
07:19:28.599 --> 07:19:38.639
behind this recording is relaxation. At the very least, for

1710
07:19:38.759 --> 07:19:43.240
you to feel more relaxed at the end of the

1711
07:19:43.360 --> 07:19:52.200
recording than you did at the beginning, at the very least,

1712
07:19:56.360 --> 07:20:05.360
for your mind just slowed down because your body continues

1713
07:20:07.400 --> 07:20:23.959
to relax, because that's what you want to happen. That's

1714
07:20:24.080 --> 07:20:45.279
what you expect to happen for relaxation, to fill your body,

1715
07:20:53.520 --> 07:20:58.599
maybe calm in your mind to the point of boredom.

1716
07:21:02.200 --> 07:21:46.439
When you start maybe to drift away, it's almost as

1717
07:21:46.479 --> 07:21:56.080
if you're moving further away from your body in your mind,

1718
07:21:58.479 --> 07:22:10.360
just leaving that there, kind of liking it and escape

1719
07:22:10.439 --> 07:22:15.639
pod in the spaceship and movie a space movie, you know,

1720
07:22:15.759 --> 07:22:19.680
when they get into a little part in it, since

1721
07:22:19.759 --> 07:22:35.880
the mom far away from the spaceship, save to dream

1722
07:22:44.439 --> 07:23:46.319
and continue to relax, drifting so slow and pa so

1723
07:24:02.599 --> 07:24:48.639
so relax and peaceful and focusing on the feeling of

1724
07:24:48.880 --> 07:25:01.240
those individual parts of your body that's or relaxing one

1725
07:25:01.319 --> 07:25:18.040
by one. You may find that every now and then

1726
07:25:20.959 --> 07:25:32.159
you realize that you weren't listening to my voice because

1727
07:25:32.200 --> 07:25:43.720
your mind started to imagine something different, maybe started to

1728
07:25:45.959 --> 07:25:57.119
almost move into something kind of a dreamy state, and

1729
07:25:57.200 --> 07:26:03.759
then you become aware of my voice again. And even

1730
07:26:03.880 --> 07:26:10.639
though you may want to focus on my voice, you

1731
07:26:10.799 --> 07:26:18.720
may also wish to allow your mind to just drift

1732
07:26:21.919 --> 07:26:38.360
naturally into that space of comfort and safety. As you

1733
07:26:39.240 --> 07:26:56.319
feel more comfort spreading through your body like a warm

1734
07:26:56.520 --> 07:27:13.119
blanket covering you gently keeping your body at just the

1735
07:27:13.479 --> 07:27:30.560
perfect temperature, and even if you can hear background sounds,

1736
07:27:36.159 --> 07:27:48.639
they just don't seem to matter anymore. Has that sensor

1737
07:27:51.360 --> 07:28:08.200
peace spreads through your mind like a gentle breeze, yet

1738
07:28:08.400 --> 07:28:20.840
strong enough to blow away all negativity, strong enough to

1739
07:28:24.279 --> 07:28:34.400
remove from your mind any anxiety or stress that was

1740
07:28:34.599 --> 07:28:49.720
there before, and blow away any other thoughts or feelings

1741
07:28:50.119 --> 07:29:15.520
that just don't fit with the sense relaxation, that is

1742
07:29:15.799 --> 07:29:41.119
feeling your body and your mind. Unless you focus on

1743
07:29:41.279 --> 07:29:47.720
your mind and count down from ten down to one,

1744
07:29:49.080 --> 07:29:59.439
and with each number you hear, your mind will become

1745
07:30:05.520 --> 07:30:25.119
slightly more relaxed, just just slightly so, from ten down

1746
07:30:25.240 --> 07:30:32.319
to nine, just a slight movement. From nine down to eight,

1747
07:30:33.560 --> 07:30:50.000
just another small change in how you feel. Eight down

1748
07:30:50.119 --> 07:30:58.000
to seven. That feeling is a gap, almost like a

1749
07:30:58.479 --> 07:31:05.720
gap that starts to get wider, the gap between those

1750
07:31:06.680 --> 07:31:15.759
feelings that you used to have in your mind compared

1751
07:31:15.880 --> 07:31:22.639
to the feelings you have there growing now, feelings of

1752
07:31:22.880 --> 07:31:33.520
comfort and security and confidence. And the gap becomes wider.

1753
07:31:35.200 --> 07:31:42.400
Eight down to seven, seven down to six, And when

1754
07:31:42.439 --> 07:31:48.680
you get to five, your mind will start to have

1755
07:31:48.840 --> 07:32:00.959
a certain physical sensation most like that is a magnet

1756
07:32:01.560 --> 07:32:07.880
outside of your head, sucking the tension and the stress

1757
07:32:08.439 --> 07:32:15.360
and any remaining feelings that you don't want, sucking them

1758
07:32:15.560 --> 07:32:26.279
out through your skull. And then down to four you

1759
07:32:26.439 --> 07:32:35.080
can start to really experience that sense of not just emptiness,

1760
07:32:35.319 --> 07:32:48.840
but space, a place full of fresh air, the place

1761
07:32:48.919 --> 07:32:55.439
where you can stretch. It's almost as if as you

1762
07:32:55.599 --> 07:33:00.080
go down to four and three, your mind is a

1763
07:33:00.080 --> 07:33:14.159
banding with this sense of peace and tranquility growing as

1764
07:33:14.200 --> 07:33:21.720
it moves down to When you get to one, your

1765
07:33:21.880 --> 07:33:34.080
mind just feels exactly how you want to feel, almost

1766
07:33:37.159 --> 07:33:52.080
perfect feeling, maybe a sensation that you'd like to keep

1767
07:33:55.319 --> 07:34:04.639
a place that's safe, where no thing can affect you

1768
07:34:05.720 --> 07:34:21.439
at all, and you can stay in that that space

1769
07:34:21.639 --> 07:34:31.479
of comfort and confidence, confident in your own ability to

1770
07:34:31.720 --> 07:34:38.400
create this space and this feeling of comfort within your

1771
07:34:38.599 --> 07:34:45.720
own mind just by counting and ten down to one.

1772
07:34:50.279 --> 07:34:54.840
And this is something that you can do yourself when

1773
07:34:54.880 --> 07:35:02.119
you're on your own, the time when you can maybe

1774
07:35:02.360 --> 07:35:10.959
sit down, maybe just for a few minutes, close your eyes.

1775
07:35:14.520 --> 07:35:26.119
It just counts slowly from ten down to one and

1776
07:35:26.360 --> 07:35:39.040
re experience these feelings in your mind. And when you

1777
07:35:39.279 --> 07:35:49.200
feel that way in your mind, your body copies your mind,

1778
07:35:55.080 --> 07:36:00.919
and that feeling is spread through your spine and your

1779
07:36:01.119 --> 07:36:08.959
nervous system into every part of your body, travels through

1780
07:36:09.000 --> 07:36:23.200
your bloodstream, healing and relaxing every particle of your existence.

1781
07:36:35.919 --> 07:36:39.919
Now we can we can practice this a few times

1782
07:36:44.599 --> 07:36:47.599
before the end of the recording, and then you can

1783
07:36:49.119 --> 07:36:55.159
practice on your own. And each time you count from

1784
07:36:55.360 --> 07:37:07.799
ten out one, the feelings of comfort, calmness, and deep

1785
07:37:09.840 --> 07:37:26.959
deep relaxation becomes stronger and deeper, filling your mind and

1786
07:37:27.080 --> 07:37:36.799
your brain with these positive chemicals, the spread throughout your body,

1787
07:37:38.360 --> 07:37:47.040
relaxing you so quickly, relaxing your whole body and mind

1788
07:37:49.959 --> 07:38:03.599
so very very easily, just by counting down to one.

1789
07:38:08.720 --> 07:38:11.319
So we're going to do it now. I'm going to

1790
07:38:11.439 --> 07:38:15.520
count from ten down to one. I'd like you to

1791
07:38:15.720 --> 07:38:20.200
repeat the number after me. So when I say ten,

1792
07:38:23.200 --> 07:38:35.080
you can just repeat to yourself ten. Just notice, be

1793
07:38:35.240 --> 07:38:44.360
aware of how you feel in your mind and your body.

1794
07:38:48.840 --> 07:38:55.240
Then when I say nine, you can repeat to yourself

1795
07:38:58.159 --> 07:39:12.959
nine a game, noticing the increase in comfort and calmness

1796
07:39:13.319 --> 07:39:23.560
in your mind and in your body, the same when

1797
07:39:23.639 --> 07:39:34.880
I say eight, when I say seven, six, when I

1798
07:39:35.000 --> 07:39:54.000
say five, four, when I say three, two, and Lastly,

1799
07:39:54.119 --> 07:40:07.119
when I say one, it can repeat that number. Now,

1800
07:40:07.240 --> 07:40:12.840
of course, when you do this on your own without

1801
07:40:12.959 --> 07:40:17.959
listening to me, you can say the numbers or whatever

1802
07:40:19.560 --> 07:40:28.000
speed that you feel is necessary for you, so you

1803
07:40:28.159 --> 07:40:33.959
can adapt. So if you feel you want to say

1804
07:40:34.080 --> 07:40:39.919
the numbers ten down to one faster than I do,

1805
07:40:41.680 --> 07:40:44.240
then you go ahead and do that. Or if you

1806
07:40:44.439 --> 07:40:48.400
feel when you do it yourself that you'd like to

1807
07:40:48.639 --> 07:40:57.000
have more more space between the numbers, maybe take a

1808
07:40:57.080 --> 07:41:03.919
lot longer to get them ten all the way down

1809
07:41:04.560 --> 07:41:21.520
to one, that's your choice also to do. So I'm

1810
07:41:21.560 --> 07:41:30.040
going to count from ten down to one, and when

1811
07:41:30.080 --> 07:41:33.840
I get to one, that will be the end of

1812
07:41:33.959 --> 07:41:40.680
this recording, unless, of course, you're listening with music, and

1813
07:41:40.680 --> 07:43:57.119
the music will continue. Ten nine eight five s four

1814
07:44:00.319 --> 07:47:02.680
asses twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve

1815
07:47:07.159 --> 07:47:59.400
eleven ten nine eight seven six five four three two one.

1816
07:48:07.799 --> 07:48:18.159
Now open your eyes, noticing how you physically feel having

1817
07:48:18.279 --> 07:48:25.880
counted down from twenty to one, allowing stress and tension

1818
07:48:26.400 --> 07:48:31.040
to leave through your fingertips and your toes. And as

1819
07:48:31.040 --> 07:48:35.759
you focus on your fingertips maybe they feel a little

1820
07:48:35.799 --> 07:48:43.000
bit tingly, which is I suppose quite understanding, considering the

1821
07:48:43.159 --> 07:48:53.959
tension has been exiting your body through your fingertips. So

1822
07:48:54.119 --> 07:48:56.560
now I'm going to count from twenty down to one again.

1823
07:48:57.040 --> 07:49:06.080
This time you can feel relief of tension and stress

1824
07:49:07.520 --> 07:49:17.240
and the anxiety that you may have leaving through your stomach.

1825
07:49:19.840 --> 07:49:23.560
Just leaving through your stomach, almost as if it's just

1826
07:49:24.560 --> 07:49:31.680
releasing the whole of your stomach. You'll navel to just

1827
07:49:31.799 --> 07:49:35.840
above your chest or below your chest, rather so surround

1828
07:49:35.959 --> 07:49:40.759
in your belly button area, the whole area. You can

1829
07:49:40.959 --> 07:49:45.400
feel the tension of your body wherever it's left, just

1830
07:49:46.279 --> 07:49:50.919
releasing from that area. And you may notice that your

1831
07:49:50.959 --> 07:49:57.040
stomach will become very relaxed as I count down from

1832
07:49:57.119 --> 07:51:21.159
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1833
07:51:25.240 --> 07:51:42.040
three two what And you can open your eyes again

1834
07:51:42.119 --> 07:51:44.759
if you choose, but you can just keep them closed

1835
07:51:45.520 --> 07:51:51.240
because it feels relaxing. Just notice how your stomach feels.

1836
07:51:52.639 --> 07:51:56.279
I notice there's your focus. Just do a little scan

1837
07:51:56.560 --> 07:52:05.880
of your body. Just notice your body feels focusing on

1838
07:52:06.000 --> 07:52:13.000
your upper body, your back, chest, stomach, legs, arms, hands, feet,

1839
07:52:16.040 --> 07:52:22.959
just noticing, and you know, you may start to feel

1840
07:52:25.439 --> 07:52:29.240
more of a sense of tiredness, which may be the

1841
07:52:29.360 --> 07:52:35.680
reason you're listening to this recording because you like to

1842
07:52:37.360 --> 07:52:49.240
let go completely of everything and drift off into a nice, natural, calm,

1843
07:52:49.639 --> 07:53:04.840
relaxing sleep. So now going to focus on your forehead,

1844
07:53:08.759 --> 07:53:11.520
and if you choose, you can incorporate your eyes in

1845
07:53:11.680 --> 07:53:16.279
this focus as well. So your forehead and your eyes,

1846
07:53:18.400 --> 07:53:22.799
it's that whole area basically almost as if you are

1847
07:53:22.840 --> 07:53:26.799
wearing a mask, you know, like a I don't know,

1848
07:53:26.880 --> 07:53:32.560
a Batman mask or something, or I'm trying to find

1849
07:53:33.159 --> 07:53:35.200
zorro or something, you know, the kind of mask that

1850
07:53:35.319 --> 07:53:38.159
covers your eyes but also covers quite a lot of

1851
07:53:38.200 --> 07:53:45.000
the forehead. And focusing on that area because that's the

1852
07:53:45.119 --> 07:53:48.959
area that we're now going to release tension and stress

1853
07:53:49.319 --> 07:53:53.799
from your mind, from your brain, and from your mind,

1854
07:53:53.959 --> 07:53:58.200
and any tension that you may have remaining in your face,

1855
07:53:59.200 --> 07:54:05.159
in your neck, your jawl, your eyes, your forehead, and

1856
07:54:05.360 --> 07:54:11.680
or your scalp. So basically any tension within your head area,

1857
07:54:12.400 --> 07:54:19.439
including your mind and your brain, and that's going to

1858
07:54:19.520 --> 07:54:27.720
be released through your forehead and your eyes. As I

1859
07:54:27.840 --> 07:55:34.560
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

1860
07:55:39.439 --> 07:55:50.240
eight seven six.

1861
07:55:54.080 --> 07:56:00.119
Five A.

1862
07:56:04.319 --> 07:56:29.599
Three two. What noticing as you scan your face with jaw,

1863
07:56:30.159 --> 07:56:39.000
your eyes, your cheap bones, your ears, your forehead, your scalp,

1864
07:56:40.639 --> 07:56:44.279
your neck, the back of your neck, in the front

1865
07:56:44.360 --> 07:56:48.159
of your neck, the side of your neck, and your throat.

1866
07:56:50.759 --> 07:57:05.560
Mm hmmm. Noticing being aware of the comfort, increased feeling, relaxation,

1867
07:57:07.720 --> 07:57:12.560
not just in your head and neck and mind, also

1868
07:57:13.080 --> 07:57:22.560
the rest of your body. Just notice how loose and

1869
07:57:22.840 --> 07:57:29.240
calm you feel, and how easily it is to just

1870
07:57:29.439 --> 07:57:48.360
let go completely, Let go completely, how easily.

1871
07:57:56.040 --> 07:57:59.119
That's what I'm going to do now, is I want

1872
07:57:59.240 --> 07:58:06.799
to focus on the top of your head, and am

1873
07:58:06.799 --> 07:58:08.000
I going to allow.

1874
07:58:09.319 --> 07:58:17.680
Every last piece of tension or stress that might be

1875
07:58:18.000 --> 07:58:23.680
lingering or hiding in your body or mind or head.

1876
07:58:25.000 --> 07:58:25.400
To just.

1877
07:58:27.119 --> 07:58:32.799
Be sucked out at the top of your head and

1878
07:58:33.000 --> 07:58:41.319
released into the air. One sucked out into the clouds.

1879
07:58:43.919 --> 07:58:49.759
Imagine a big cloud above your head. It's like a whirlpool,

1880
07:58:50.560 --> 07:58:55.360
and this is gonna suck that tension out the top

1881
07:58:55.400 --> 07:58:59.520
of your head and just take it away.

1882
07:59:01.479 --> 07:59:02.119
The good.

1883
07:59:05.080 --> 07:59:08.840
Your focus. Imagine an opening on the top of your

1884
07:59:08.919 --> 07:59:14.720
head with a tension and stress and any remade in

1885
07:59:15.000 --> 07:59:18.560
issues may be worries of concerns that are of no

1886
07:59:18.919 --> 07:59:22.799
use to you. Now you can all be sucked down

1887
07:59:22.840 --> 07:59:28.919
at the top of your head and taken away as

1888
07:59:29.000 --> 07:59:36.759
I count down again from twenty down to one now

1889
07:59:40.439 --> 08:01:29.919
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, two,

1890
08:01:35.200 --> 08:02:03.919
one three, noticing how you feel lacks and calm you

1891
08:02:04.080 --> 08:02:19.520
physically and mentally feel right now, how peaceful your mind feels.

1892
08:02:22.119 --> 08:02:27.360
It feels so nice to just let go, to give

1893
08:02:27.400 --> 08:02:41.439
yourself some space to breathe easily, to think calmly, just

1894
08:02:41.560 --> 08:02:46.840
to take a break from all that pointless worry and

1895
08:02:48.080 --> 08:02:52.360
concerns about things that you don't need to think about

1896
08:02:55.560 --> 08:03:02.919
right now, because this is your time to let go.

1897
08:03:04.279 --> 08:03:14.040
This is your space to enjoy feeling deeply relaxed, peaceful

1898
08:03:14.200 --> 08:03:21.479
in your mind, relaxed in your body. They can feel

1899
08:03:22.040 --> 08:03:31.840
so good, so nice to just not have to do anything,

1900
08:03:34.159 --> 08:03:43.080
to be able to really enjoy that serenity that comes

1901
08:03:44.599 --> 08:03:57.680
with letting go completely, that peacefulness that comes with being

1902
08:03:58.360 --> 08:04:09.639
in this peaceful space, and you can keep this sense

1903
08:04:09.840 --> 08:04:21.720
of calmness for as long as you choose. If you

1904
08:04:21.919 --> 08:04:28.599
choose to drift off into a deep, healing, natural sleep,

1905
08:04:29.880 --> 08:04:36.599
then you can do that. It's completely up to you,

1906
08:04:41.400 --> 08:04:46.080
and you can keep this feeling of calmness physically in

1907
08:04:46.360 --> 08:04:54.560
your mind as long as you choose to feel completely relaxed,

1908
08:05:00.319 --> 08:05:02.880
completely relax.

1909
08:05:06.240 --> 08:05:11.840
And I'd like you to make up your mind that

1910
08:05:11.919 --> 08:05:22.000
you're going to relax, and I want.

1911
08:05:21.919 --> 08:05:25.400
To explore that with you. What it feels like when

1912
08:05:25.439 --> 08:05:34.680
you actually decide that you're going to relax, not forcing yourself,

1913
08:05:34.799 --> 08:05:41.000
but giving yourself that. Yes, it is a command, really,

1914
08:05:41.080 --> 08:05:48.000
isn't it. When you're telling yourself relax in a gentle

1915
08:05:48.119 --> 08:05:55.119
but firm way that only you can really tell yourself

1916
08:05:55.599 --> 08:05:58.439
in that way. You can't really have someone else saying

1917
08:05:58.479 --> 08:06:04.599
to you, now it relax, relax, you know, and it

1918
08:06:04.680 --> 08:06:07.080
needs to be gentle, but you can't. Someone else can't

1919
08:06:07.159 --> 08:06:16.159
really have the same the same kind of influence or

1920
08:06:16.520 --> 08:06:24.639
power that you have over your own physicality over how

1921
08:06:24.840 --> 08:06:35.000
you feel, because when you say it to yourself, it

1922
08:06:35.279 --> 08:06:43.080
means more. It's personal, and your brain and your unconscious

1923
08:06:43.279 --> 08:06:49.439
mind and your body listens to what you say. So

1924
08:06:49.720 --> 08:06:53.520
for example, we'll test it out and do a little test,

1925
08:06:53.639 --> 08:06:57.279
a few little tests along the way, and you can

1926
08:06:57.400 --> 08:07:03.639
get more of an idea of the force, the positive

1927
08:07:03.880 --> 08:07:10.279
force that you can have in creating a sense of

1928
08:07:10.560 --> 08:07:15.560
comfort and relaxation in your body and your mind quite

1929
08:07:15.680 --> 08:07:28.279
quickly just by you telling yourself to relax. So I

1930
08:07:28.400 --> 08:07:35.159
want to start by it's focus on your hands. To

1931
08:07:35.279 --> 08:07:38.279
focus on your hands and just tell your hands to relax.

1932
08:07:39.319 --> 08:07:44.200
Let's just say relax. As you focus on your hands,

1933
08:07:46.479 --> 08:07:51.040
you could say my hands are relaxed, or I want

1934
08:07:51.080 --> 08:07:55.240
my hands to relax. But I think if you actually

1935
08:07:55.319 --> 08:08:02.319
do it directly by focus and imagining that your hands

1936
08:08:03.360 --> 08:08:05.720
can hear what you're saying, you know, like they've got

1937
08:08:05.759 --> 08:08:11.479
little ears, which is a bit weird. So talking to

1938
08:08:11.680 --> 08:08:28.400
your hands and just say relax, noticin Now your hands

1939
08:08:28.479 --> 08:08:44.040
start to relax. Now focus on your eyes and tell

1940
08:08:44.080 --> 08:08:49.080
your eyes to relax. You're just saying the same word relax.

1941
08:08:50.560 --> 08:08:57.040
And find the right tone for you. You know, I

1942
08:08:57.200 --> 08:09:06.919
might say relax, but you you might say relax or relax.

1943
08:09:07.439 --> 08:09:11.479
You know, you might say it differently to yourself, and

1944
08:09:12.599 --> 08:09:18.400
that's important for you to gauge what feels right for

1945
08:09:18.560 --> 08:09:25.279
you to just tell your eyes to relax whilst focusing

1946
08:09:25.360 --> 08:09:28.799
on your eyes, your eyelids, the muscles around your eyes,

1947
08:09:29.680 --> 08:10:06.560
your eyebrows, and just tell your eyes directly relax now. Now,

1948
08:10:06.599 --> 08:10:17.000
I just did that myself, and sometimes you may feel

1949
08:10:17.080 --> 08:10:21.840
that you need a bit more time or the different

1950
08:10:21.880 --> 08:10:25.560
parts to relax, you know, because I start talking again

1951
08:10:26.159 --> 08:10:30.799
and maybe that part hasn't relaxed fully. But what will

1952
08:10:30.840 --> 08:10:33.319
happen is that it will just continue to relax even

1953
08:10:33.400 --> 08:10:40.599
though I'm talking. And that's happening with my eyes. Something

1954
08:10:40.639 --> 08:10:45.439
else I noticed is when I started focusing on my eyes,

1955
08:10:45.759 --> 08:10:49.279
that actually almost became They got worse before they got

1956
08:10:49.360 --> 08:10:52.279
better in a way. So I felt a degree of

1957
08:10:52.520 --> 08:10:59.080
tension growing in my eyes and then disappearing. So I

1958
08:10:59.200 --> 08:11:01.720
think what that was really it was just me becoming

1959
08:11:01.880 --> 08:11:08.159
more aware of the tension that was already there that

1960
08:11:08.279 --> 08:11:12.840
I wasn't. I wasn't focused on it before, so I

1961
08:11:13.040 --> 08:11:31.639
wasn't really acknowledging it or really conscious to those feelings. Yeah,

1962
08:11:31.799 --> 08:11:35.240
my eyes are still continuing to relax, as well as

1963
08:11:35.279 --> 08:11:41.200
my hands. Actually, my hands have got a certain kind

1964
08:11:41.240 --> 08:11:47.279
of energy like not buzzing, but I can kind of

1965
08:11:49.680 --> 08:11:55.560
fuel a degree of energy in my hands. Maybe that's

1966
08:11:55.599 --> 08:12:00.479
where the tension is being released. Maybe that's in that

1967
08:12:07.840 --> 08:12:10.000
the next part, I think we should focus on the

1968
08:12:10.080 --> 08:12:12.520
back of the neck. That's a part which is quite

1969
08:12:12.560 --> 08:12:17.360
often well for me, holds tension. I don't know about

1970
08:12:17.400 --> 08:12:22.080
for yourself, but I think it's quite a standard place

1971
08:12:22.200 --> 08:12:24.319
where tension is sometimes held.

1972
08:12:25.880 --> 08:12:29.040
So, and I'm doing.

1973
08:12:29.159 --> 08:12:31.759
Exactly what you're doing as you do it as well,

1974
08:12:31.919 --> 08:12:35.840
so I'm telling my body parts to relax as well.

1975
08:12:36.639 --> 08:12:38.439
So if you tell your neck at the back of

1976
08:12:38.560 --> 08:12:41.119
your neck, focus on the back of your neck, and

1977
08:12:41.319 --> 08:12:48.639
just say relax in your own words, in your own tone,

1978
08:12:49.040 --> 08:12:51.880
in your own voice. You can say out loud, or

1979
08:12:51.959 --> 08:12:56.319
you can just say it to yourself internally. But you're

1980
08:12:56.400 --> 08:13:00.840
focusing and you're saying it literally to the back of

1981
08:13:00.919 --> 08:13:03.799
your neck, as if the back of your neck can

1982
08:13:03.880 --> 08:13:10.599
actually hear what you're saying. So do that now, Just

1983
08:13:10.680 --> 08:13:15.080
say relax to the back of your neck, and I'll

1984
08:13:15.119 --> 08:13:56.840
do the same. Then what I noticed, and you may

1985
08:13:56.959 --> 08:14:01.959
have had similar thing is even though I was focusing

1986
08:14:02.080 --> 08:14:10.159
on the back of my neck, other parts started to

1987
08:14:13.159 --> 08:14:16.799
I don't know, show themselves to me, or maybe because

1988
08:14:16.840 --> 08:14:19.720
they want to be relaxed as well. But I started

1989
08:14:19.919 --> 08:14:24.000
noticing the feelings in my shoulders, attention in my shoulders

1990
08:14:24.319 --> 08:14:31.040
and in my upper back. Whether that was because my

1991
08:14:31.560 --> 08:14:35.439
back of my neck was saying, well, I'm pretty much okay.

1992
08:14:37.040 --> 08:14:46.360
It's the other parts that need attention, but my low

1993
08:14:47.080 --> 08:14:50.639
back of my neck is still relaxing. But I just

1994
08:14:50.799 --> 08:14:57.400
became more aware of other parts that needed attention. Now,

1995
08:14:57.479 --> 08:15:02.400
this might happen, and it's not. It doesn't mean that

1996
08:15:02.479 --> 08:15:07.000
it's going wrong. It just means you're being notified with

1997
08:15:08.000 --> 08:15:15.759
more places that also want to feel relaxed. So I'm

1998
08:15:15.799 --> 08:15:20.000
going to focus on my upper back. So you can

1999
08:15:20.080 --> 08:15:25.880
do the same even if you don't have any feelings

2000
08:15:25.959 --> 08:15:30.840
of tension that obvious in your upper back, if you

2001
08:15:31.000 --> 08:15:36.000
just focus on your back and the whole area from

2002
08:15:36.080 --> 08:15:40.639
his shoulder blades down to the middle of your back

2003
08:15:41.080 --> 08:15:45.119
down his spine. And with me, it's more the shoulder

2004
08:15:45.200 --> 08:15:45.799
blades that.

2005
08:15:45.880 --> 08:15:46.639
Are more.

2006
08:15:51.080 --> 08:15:56.479
Yeah, that's the parts that really sort of giving me

2007
08:15:58.240 --> 08:16:02.599
the nod that it needs relaxing. And so it's gonna

2008
08:16:02.599 --> 08:16:05.880
ask that part to relax and you can do the

2009
08:16:05.959 --> 08:16:33.560
same now, relaxed upper back. Something strange happened there and

2010
08:16:33.720 --> 08:16:36.159
this often happens.

2011
08:16:36.240 --> 08:16:37.119
I've been doing this for.

2012
08:16:40.040 --> 08:16:45.840
Sixteen years or something, and often I'm on I'm surprised,

2013
08:16:46.720 --> 08:16:53.520
but amazed really that there can be a feeling. So,

2014
08:16:53.720 --> 08:16:56.279
when I was focusing on the back of my neck,

2015
08:16:57.159 --> 08:17:01.319
my upper back was starting to feel quite stressed and

2016
08:17:02.080 --> 08:17:07.599
in need of attention. As soon as I started talking

2017
08:17:07.799 --> 08:17:12.639
to you about my upper back and talking about, you know,

2018
08:17:13.159 --> 08:17:18.159
getting ready to ask the upper back to relax, min

2019
08:17:18.240 --> 08:17:23.880
the back already started to relax. It's almost as if

2020
08:17:23.919 --> 08:17:29.560
it doesn't need to hear the words, just needs attention,

2021
08:17:34.360 --> 08:17:45.680
just needs to be noticed. And that is something that

2022
08:17:45.959 --> 08:17:52.959
often happens in this type of situation. Is when you

2023
08:17:53.200 --> 08:17:58.400
start to relax a couple of parts of your body,

2024
08:17:59.439 --> 08:18:04.240
as we've done with our hands, their eyes and their eyelids,

2025
08:18:06.040 --> 08:18:13.040
and now back of the neck, top of the back,

2026
08:18:14.959 --> 08:18:18.560
upper back, the rest of the body seems to just

2027
08:18:19.959 --> 08:18:29.799
take notice and decide in its own way to start relaxing.

2028
08:18:31.599 --> 08:18:37.000
Other parts of your body start to just become looser.

2029
08:18:41.759 --> 08:18:44.560
I suppose it's kind of like a bit of an avalanche,

2030
08:18:44.759 --> 08:18:49.479
you know, the little ball starts rolling and before you

2031
08:18:49.599 --> 08:18:52.599
know it, the whole of your body is completely relaxed.

2032
08:18:52.680 --> 08:19:09.360
And calm. And if you focus on your face, you

2033
08:19:09.479 --> 08:19:17.040
focus on your eyes, your eyelids, your eyebrows, and the

2034
08:19:17.200 --> 08:19:25.759
muscles around your eyes. Maybe you start to notice that

2035
08:19:27.520 --> 08:19:32.599
your forehead is more relaxed than it was. Maybe your

2036
08:19:32.720 --> 08:19:38.520
face is more relaxed. I would say my entire face

2037
08:19:38.680 --> 08:19:53.279
is a lot more relaxed than it was. So we're

2038
08:19:53.279 --> 08:19:59.799
going to focus now on your shoulders again, just like before.

2039
08:20:01.159 --> 08:20:05.200
Just tell your shoulders. I mean, you can't do them individuity.

2040
08:20:05.319 --> 08:20:09.000
You can do the right shoulder and left shoulder. I

2041
08:20:09.240 --> 08:20:13.200
just generally do both at the same time. And just

2042
08:20:13.400 --> 08:20:16.959
tell your shoulders as you focus on them in your mind,

2043
08:20:18.319 --> 08:20:23.520
focus on thew and feel maybe you can see them

2044
08:20:24.040 --> 08:20:34.159
in your mind's eye. Just tell your shoulders to relax

2045
08:21:11.759 --> 08:21:26.959
as nice as they relax. But I do notice, I mean,

2046
08:21:27.599 --> 08:21:34.080
especially with my back, is the connection between the different

2047
08:21:34.159 --> 08:21:45.240
parts the back, the shoulders, the neck being all connected

2048
08:21:45.759 --> 08:21:52.159
and being such a large part of your body, it's

2049
08:21:52.159 --> 08:22:00.520
almost hard to separate them from each other. And my

2050
08:22:00.720 --> 08:22:03.080
lower back has started to relax on its own.

2051
08:22:09.319 --> 08:22:10.240
Maybe I'm going.

2052
08:22:10.119 --> 08:22:16.159
Too slow, and that could be an issue because we

2053
08:22:16.279 --> 08:22:18.439
all go at different speeds.

2054
08:22:20.200 --> 08:22:24.279
And the idea at the beginning of this recording was

2055
08:22:24.360 --> 08:22:26.840
for you to be able to just say to yourself,

2056
08:22:30.400 --> 08:22:43.159
relax without focusing on any particular part of your body.

2057
08:22:45.439 --> 08:22:51.759
Because when you know that tenving your hands to relax

2058
08:22:55.560 --> 08:23:04.840
and your hand relax, your eyelids and your eyes, the

2059
08:23:05.000 --> 08:23:15.159
muscles around your eyes and your eyebrows to relax, and

2060
08:23:15.319 --> 08:23:28.159
they relax. You tell the back of your neck to relax,

2061
08:23:32.880 --> 08:23:50.959
and it relaxes. You tell your upper back to relax,

2062
08:24:00.680 --> 08:24:24.200
and it relaxes. He tell your shoulders to relax, and

2063
08:24:24.400 --> 08:24:51.439
they relaxed. And you told your hands to relax, they

2064
08:24:51.560 --> 08:25:03.599
relaxed and they continued to relax. When you told your eyelids,

2065
08:25:05.959 --> 08:25:13.000
the muscles around your eyes, your eyebrows to relax, they

2066
08:25:13.080 --> 08:25:28.040
relaxed and continue to relax. When you told the back

2067
08:25:28.119 --> 08:25:31.479
of your neck, focused on the back of your neck

2068
08:25:35.159 --> 08:25:47.080
and told it to relax, they relaxed and continued to relax.

2069
08:25:55.279 --> 08:26:04.360
When you told your alpa back to relax, be relaxed,

2070
08:26:05.000 --> 08:26:21.319
be continued to relax. As with your shoulders, you told

2071
08:26:21.360 --> 08:26:29.680
your shoulders to relax, and your shoulders relaxed and continued

2072
08:26:34.799 --> 08:26:35.520
to relax.

2073
08:26:41.159 --> 08:26:46.119
And it's not just that, it's.

2074
08:26:48.799 --> 08:26:53.240
That the rest of your body has also been listening

2075
08:26:54.919 --> 08:27:01.000
and no relaxation has been spreading. So from your eyes,

2076
08:27:01.360 --> 08:27:08.759
the relaxation spread to your forehead, around your face, into

2077
08:27:08.840 --> 08:27:22.680
your skin, into your jaw, into the front and sides

2078
08:27:22.799 --> 08:27:27.520
of your neck, all the way down your chest and stomach.

2079
08:27:34.240 --> 08:27:41.400
Your relaxed hands and shoulders meet up through your arms,

2080
08:27:42.080 --> 08:27:50.200
relaxing the full arms, your upper arms, elbows, your wrists,

2081
08:27:53.840 --> 08:28:10.639
letting your get lower, bag the hips, buttocks grind, or

2082
08:28:10.880 --> 08:28:19.599
just start to relax, so continue even more comfort spreading

2083
08:28:19.720 --> 08:28:28.520
through your legs all the way down to your ankles,

2084
08:28:33.759 --> 08:28:37.759
the tops of your feet, the side of your feet,

2085
08:28:39.599 --> 08:28:50.479
and the bottoms of your feet, relaxing into your toes,

2086
08:28:54.279 --> 08:29:19.119
each toe relaxing, come loose, and as your body relaxes more,

2087
08:29:19.680 --> 08:29:42.759
your mind becomes slower and more peaceful, to the point

2088
08:29:43.319 --> 08:29:57.279
where if you choose to fall asleep, you can easily

2089
08:29:57.919 --> 08:30:13.759
do that easy drift doing because there's nothing going on

2090
08:30:13.880 --> 08:30:35.119
in your mind, Your prains peaceful. Your body continues to writes,

2091
08:30:58.799 --> 08:31:03.840
and what that can mean ship between your body relaxing

2092
08:31:04.040 --> 08:31:17.880
and the word that you say to yourself. Relax means

2093
08:31:18.080 --> 08:31:23.000
that you don't need to focus on just one part.

2094
08:31:24.840 --> 08:31:36.959
You can just focus on your entire body. Saying the

2095
08:31:37.159 --> 08:31:43.159
powerful word relax.

2096
08:31:52.840 --> 08:31:53.560
And there's a.

2097
08:31:55.479 --> 08:32:14.599
Those the minisations of comfort spreading throughout your body, loosening

2098
08:32:14.959 --> 08:32:28.720
and calming and healing every part to your body, heating

2099
08:32:30.799 --> 08:32:49.439
more relaxed, so.

2100
08:32:49.639 --> 08:32:52.799
That all you need to do from now on is.

2101
08:32:52.959 --> 08:33:17.000
Just telling yourself really being completely count the boy, come

2102
08:33:29.080 --> 08:34:18.959
so starting now with number twenty nineteen, eighteen, seventeen, sixteen,

2103
08:34:35.720 --> 08:34:59.319
fifteen fourteen.

2104
08:35:00.279 --> 08:35:29.880
Attatatatatatatatatatatat es.

2105
08:36:04.560 --> 08:44:35.360
Well slip, why.

2106
08:45:02.159 --> 08:46:05.080
U U.

2107
08:47:23.639 --> 08:47:55.319
One so counted down from ten to one, ten nine, eight, seven, six, five.

2108
08:47:57.319 --> 08:48:01.000
Four three.

2109
08:48:03.639 --> 08:48:15.680
Two? What and maybe that was a bit too quick

2110
08:48:16.319 --> 08:48:20.200
in order to relax. Maybe it's a bit too fast

2111
08:48:20.479 --> 08:48:29.319
for you to notice the calming of your body, maybe

2112
08:48:30.119 --> 08:48:33.880
even a little bit of pressure there, Like you'll count

2113
08:48:33.959 --> 08:48:36.240
it down from ten to one. What do you expect

2114
08:48:36.319 --> 08:48:39.400
me to do? Man, expect me to stick go with

2115
08:48:39.599 --> 08:48:43.119
floppy just because you're counting down.

2116
08:48:47.240 --> 08:48:47.439
Two.

2117
08:48:48.439 --> 08:48:51.759
If you try it again, but this time, I go

2118
08:48:51.919 --> 08:48:59.279
this slower this time, and you focus on the whole

2119
08:48:59.360 --> 08:49:05.599
of your body before we focus on your legs. Just

2120
08:49:05.880 --> 08:49:15.840
notice how your body does start to feel more relaxed

2121
08:49:20.639 --> 08:50:22.919
with every number that I count down ten nine, eight, seven, six, five, four, three.

2122
08:50:36.040 --> 08:50:57.400
Two one.

2123
08:51:08.799 --> 08:51:14.479
And just notice how how you feel generally, how your

2124
08:51:14.520 --> 08:51:28.880
body feels. It's not necessarily even about yeah, counting down

2125
08:51:29.200 --> 08:51:35.759
from ten to one. It's that space that you have,

2126
08:51:37.080 --> 08:52:00.639
that space between being active physically or mentally, just sitting

2127
08:52:00.919 --> 08:52:05.479
or lying down and just being there, not doing anything,

2128
08:52:05.639 --> 08:52:12.279
not saying anything, not deeding to think about anything. So

2129
08:52:12.959 --> 08:52:16.000
it opens up a space, you know, a bit of

2130
08:52:16.040 --> 08:52:27.000
a space, a gap. And the more I camped down

2131
08:52:27.080 --> 08:52:34.479
for the tental one, the bigger that gap becomes. So

2132
08:52:34.560 --> 08:52:46.919
there's that gap of calmness, of comfort and relaxation. It's

2133
08:52:46.959 --> 08:52:59.080
a nice feeling. Yeah, And it moves those stresses or

2134
08:52:59.599 --> 08:53:13.119
disco on foots physically or emotionally, moves them away. Allows

2135
08:53:13.400 --> 08:53:25.520
you to just slow down. Someone to count again from

2136
08:53:25.599 --> 08:53:34.200
ten down to one, and notice that gap widening, the gap,

2137
08:53:36.000 --> 08:53:40.599
And as it widens, it's almost like the stress and

2138
08:53:40.759 --> 08:53:58.360
attention falls into the gap. It gives you that distance

2139
08:54:00.680 --> 08:55:23.040
space now ten nine, eight, seven, six, five four three

2140
08:55:39.360 --> 08:56:29.200
two one. And how does your body feel now? Can

2141
08:56:29.279 --> 08:56:41.680
you notice that? Do you feeling calmer? Are you feeling

2142
08:56:44.040 --> 08:57:11.439
more relaxed? As we now focus on your legs, just

2143
08:57:11.599 --> 08:57:32.959
your legs. We're just gonna start with focusing on your thighs.

2144
08:57:47.799 --> 08:57:52.080
Of course, it's not the most exciting thing to be doing,

2145
08:57:52.880 --> 08:57:59.240
because I'm sure like most of your body is not.

2146
08:57:59.319 --> 08:58:11.520
I'm not going not right now, just focusing on the

2147
08:58:11.639 --> 08:58:17.720
whole of your thighs, the tops of your thighs, the

2148
08:58:18.000 --> 08:58:24.639
sides of your thighs, the bottoms of your thighs, your

2149
08:58:24.759 --> 08:58:30.080
outer thighs, and your inner thighs. Basically the whole of

2150
08:58:30.119 --> 08:58:37.959
your thigh that leads into your hip and it goes

2151
08:58:39.000 --> 08:58:49.080
down to your knee joints. Now, this is a big area.

2152
08:58:53.560 --> 08:58:58.520
It's a very heavy area. It's very strong, probably the

2153
08:58:58.639 --> 08:59:13.319
strongest muscles in your body or in your thighs. But

2154
08:59:13.360 --> 08:59:21.000
I don't think we perhaps will give enough attention to

2155
08:59:21.200 --> 08:59:34.919
our thighs. Perhaps we don't acknowledge how important our thighs

2156
08:59:35.200 --> 08:59:55.360
are to our lives, how much they actually do for us.

2157
08:59:59.119 --> 09:00:09.159
All through our lives. And it may seem to sound

2158
09:00:09.279 --> 09:00:14.240
really weird, but I think that all of our.

2159
09:00:14.159 --> 09:00:25.040
Body parts, especially a adviies, need some TLC, a bit

2160
09:00:25.080 --> 09:00:41.840
of love shown, a bit of acknowledgement, thank you, gratitude

2161
09:00:44.799 --> 09:00:53.840
for what advis do for us. And I know this

2162
09:00:54.119 --> 09:01:00.159
may sound and a strange. Maybe you think why my

2163
09:01:00.919 --> 09:01:03.680
short house should be able in the garden hugging a

2164
09:01:03.799 --> 09:01:12.200
tree or something. Oh, it's hard to set a microphone

2165
09:01:12.279 --> 09:01:15.319
up on a tree. That's why I'm doing this indoors.

2166
09:01:15.360 --> 09:01:18.840
Otherwise I would be outside hugging a tree. Now I

2167
09:01:18.959 --> 09:01:27.720
can't see the television from the tree. If you move

2168
09:01:27.799 --> 09:01:37.080
down to your knees gain such an important part, and

2169
09:01:37.680 --> 09:01:42.159
I think we don't necessarily I'll speak for myself here,

2170
09:01:44.639 --> 09:01:49.720
I don't necessarily appreciate all that my knees do for

2171
09:01:49.880 --> 09:01:56.360
me until I have a problem with my knee Occasionally,

2172
09:01:56.400 --> 09:02:01.400
if I either maybe I'll patch it or it's aching

2173
09:02:01.560 --> 09:02:07.919
for some reason, it's then that I realize how much

2174
09:02:08.080 --> 09:02:11.680
it does. You know, the benefit of being able to

2175
09:02:12.639 --> 09:02:21.880
use my legs without any kind of physical discomfort is

2176
09:02:22.680 --> 09:02:31.400
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2177
09:02:32.560 --> 09:02:39.520
You know that's comfort. But as you focus on your knees,

2178
09:02:41.720 --> 09:02:47.360
regardless of how your knees feel, you can have that

2179
09:02:47.639 --> 09:02:53.759
sense of gratitude and love to your needs for all

2180
09:02:53.919 --> 09:03:06.319
that they do for you. You can still have that

2181
09:03:06.479 --> 09:03:11.400
attention on your thighs. Maybe notice how your thighs feel

2182
09:03:13.560 --> 09:03:15.520
maybe you've noticed.

2183
09:03:15.319 --> 09:03:17.040
That they are.

2184
09:03:18.799 --> 09:03:35.159
Relaxing more deeply as you focus now on the bottoms

2185
09:03:35.159 --> 09:03:39.479
of your legs, your shins, and your calf muscles and

2186
09:03:39.599 --> 09:03:47.240
the bones between your knees and your feet incorporate, and

2187
09:03:47.360 --> 09:03:58.520
of course your ankles so important. Can anyone that's had

2188
09:03:59.400 --> 09:04:04.360
even the like the slightest sprain of an ankle knows

2189
09:04:04.639 --> 09:04:16.560
how how much we take Our ankles are, granted, and

2190
09:04:16.680 --> 09:04:19.000
it's kind of strange in a way when you think that.

2191
09:04:21.560 --> 09:04:25.520
You know, logically our wrists are a lot thinner than

2192
09:04:25.639 --> 09:04:29.720
the rest of our arms, which is okay, it doesn't

2193
09:04:30.279 --> 09:04:33.319
I can't see any problem with that because we're just

2194
09:04:33.439 --> 09:04:41.159
picking stuff up. Our ankles so much thinner than the

2195
09:04:41.240 --> 09:04:51.520
rest of our legs, and from a physics perspective or

2196
09:04:51.680 --> 09:04:55.799
logical even it doesn't really make sense that all this

2197
09:04:56.080 --> 09:05:04.880
weight would ultimately be resting on your ankles then leading

2198
09:05:04.919 --> 09:05:17.759
to your feet at the thin area, thin bone. Yeah,

2199
09:05:17.840 --> 09:05:23.520
it does so much great work. Supports us, supports our

2200
09:05:23.639 --> 09:05:35.400
body for a lifetime, helps us to balance, It helps

2201
09:05:35.439 --> 09:05:48.119
you to get around and be mobile. And there's the

2202
09:05:48.200 --> 09:05:56.360
calf muscles. Of course, when I was younger, I couldn't

2203
09:05:56.360 --> 09:06:01.759
see the point in calf muscles didn't seem to do anything. Okay,

2204
09:06:02.880 --> 09:06:06.439
if I walked around on tiptoes, then my craft muscles

2205
09:06:06.479 --> 09:06:10.000
get some work. But of course that's not true. The

2206
09:06:10.120 --> 09:06:14.480
calf muscles are being used whenever we use our legs

2207
09:06:20.120 --> 09:06:32.720
and your shins there to protect your lower legs, shaped

2208
09:06:32.760 --> 09:06:37.480
in a way, almost as a protector with the bone

2209
09:06:45.080 --> 09:06:57.199
leading of course to your ankles and your feet. I'm

2210
09:06:57.239 --> 09:06:59.160
not going to focus on your feet. We're just going

2211
09:06:59.199 --> 09:07:05.599
to focus on the egg. I realize and now that

2212
09:07:05.720 --> 09:07:10.120
I've mentioned your feet, it probably focuses on them anyway,

2213
09:07:10.680 --> 09:07:13.239
So maybe I should focus on your feet a little bit.

2214
09:07:17.279 --> 09:07:21.680
You can have them in your awareness the same as

2215
09:07:21.760 --> 09:07:26.120
you have your thighs in your awareness. Even though we

2216
09:07:26.239 --> 09:07:30.239
haven't been focusing on your thighs for a few minutes

2217
09:07:32.000 --> 09:07:42.800
and be focusing on your ankles, there's still that sensation

2218
09:07:43.080 --> 09:07:58.400
of comfort in your thighs, and there's that movement of

2219
09:07:58.800 --> 09:08:08.199
energy because the thighs hold lots of different sensations. Of course,

2220
09:08:08.279 --> 09:08:13.040
there's the muscles, the big straw muscles that we have

2221
09:08:13.239 --> 09:08:26.559
in our thighs, but the skin on the outside of

2222
09:08:26.639 --> 09:08:31.959
the thighs, as in the outside of all of our body,

2223
09:08:32.760 --> 09:08:44.360
can be very sensitive, sensitive to the touch, sensitive to temperature.

2224
09:08:50.919 --> 09:08:58.440
And inside your thighs the bones, there's the muscle, there's

2225
09:08:58.480 --> 09:09:05.440
the blood, vessels, the trees, all this stuff inside your thighs.

2226
09:09:09.919 --> 09:09:13.239
I guess sometimes it'd be nice if you could actually

2227
09:09:13.319 --> 09:09:20.760
put your fingers inside your thighs and a message, so

2228
09:09:20.879 --> 09:09:24.400
you can message on the outside, of course, but to

2229
09:09:24.440 --> 09:09:27.680
be able to get deep into the muscles, to be

2230
09:09:27.760 --> 09:09:32.879
able to just massage inside your fies, message in the

2231
09:09:33.000 --> 09:09:41.680
bones of your leg, massage in all the veins and

2232
09:09:41.879 --> 09:09:47.360
just gently heaving your thighs.

2233
09:09:50.959 --> 09:09:52.559
And you could move down.

2234
09:09:54.400 --> 09:09:59.440
Message and inside your knees, just message in those bones,

2235
09:10:00.440 --> 09:10:07.480
but with healing fingertips, spreading that healing energy deep into

2236
09:10:07.599 --> 09:10:16.599
the choice of your knees. And of course there's the

2237
09:10:16.720 --> 09:10:20.959
back of your your knee, you know, the inside crease

2238
09:10:21.959 --> 09:10:28.959
where your knee is. It's a really sensitive area. Really

2239
09:10:29.760 --> 09:10:33.599
that's very nice when you stroke it. That might be

2240
09:10:33.720 --> 09:10:36.000
because it's an area that's not.

2241
09:10:36.160 --> 09:10:37.680
Really touched very often.

2242
09:10:39.720 --> 09:10:46.599
It's almost like a hidden part, a crease in your legs.

2243
09:10:46.720 --> 09:10:47.639
It's almost.

2244
09:10:49.440 --> 09:10:50.360
It's like a part that.

2245
09:10:52.160 --> 09:11:03.400
Has a sensitivity which is a little bit different. Of course,

2246
09:11:03.480 --> 09:11:13.959
it's protected by your legs. So you can imagine putting

2247
09:11:14.839 --> 09:11:24.559
your fingers into that crease on your legs have folded

2248
09:11:24.639 --> 09:11:28.760
in between your legs. You can just message with your fingertips.

2249
09:11:29.959 --> 09:11:36.760
Imagine your fingertips going inside, massage in the muscle or tissue.

2250
09:11:41.319 --> 09:11:45.599
You can of course feel the bones of your knees

2251
09:11:47.080 --> 09:11:57.519
heading through your fingertips. And then as you go down

2252
09:12:00.400 --> 09:12:03.199
to your calf muscles, and that's the part I'd like

2253
09:12:03.319 --> 09:12:07.959
to be able to really put my fingertips deep inside

2254
09:12:08.760 --> 09:12:17.680
my calf muscles, massage in every single tissue of that muscle,

2255
09:12:19.319 --> 09:12:29.199
healing every part. And then doing the same for my shins.

2256
09:12:32.400 --> 09:12:40.599
Massage in gently stroking the bones, gently stroking them, healing

2257
09:12:40.919 --> 09:12:48.160
the loving way, because they deserve to be treated. There's

2258
09:12:48.239 --> 09:12:49.839
the precious bones.

2259
09:12:49.519 --> 09:12:50.000
That they are.

2260
09:12:51.599 --> 09:12:54.839
Our legs are so precious as in all the other

2261
09:12:55.000 --> 09:13:03.080
parts of our body. They're more precious of anytue on

2262
09:13:03.239 --> 09:13:19.519
the planet. When you start to think about your legs

2263
09:13:19.720 --> 09:13:30.800
in this way, you can change your perspective. It might

2264
09:13:31.000 --> 09:13:38.160
sound a bit it's silly to start with the idea

2265
09:13:38.279 --> 09:13:46.680
of having love for your legs, showing appreciation your thighs,

2266
09:13:49.480 --> 09:13:53.120
want them to be able to put your hands in

2267
09:13:53.279 --> 09:14:01.839
your eyes, the message, the muscles and the bonds, and

2268
09:14:01.959 --> 09:14:07.480
to get your fingers deep in their releasing all tension.

2269
09:14:10.400 --> 09:14:19.000
Just to show how much you care about your legs,

2270
09:14:19.879 --> 09:14:23.639
how much you care for what your legs do for

2271
09:14:23.760 --> 09:14:37.360
you regularly, your knees, your calves, your ankles, the strength

2272
09:14:37.519 --> 09:14:45.599
of your ankles, considering how thin they are compared to

2273
09:14:45.720 --> 09:14:52.440
the rest of your legs, especially your eyes. Yeah, they're

2274
09:14:52.559 --> 09:15:04.839
so strong, so flexible, slightly amazing things. The ankles are

2275
09:15:08.680 --> 09:15:13.760
truly a gift because of what they do for you,

2276
09:15:19.239 --> 09:15:26.199
supporting all that weight, regardless of how what weight you are,

2277
09:15:27.400 --> 09:15:31.919
even if you're only your eight stones, there's still a

2278
09:15:32.040 --> 09:15:38.559
lot of weight for these little ankles. Now, I'm a

2279
09:15:38.680 --> 09:15:46.839
lot heavier than eat stone double are. Yeah, my ankles

2280
09:15:48.639 --> 09:15:56.279
support my body all the time. Whether they do give

2281
09:15:56.360 --> 09:16:00.879
off a sigh of relief when I sit down. That's

2282
09:16:01.919 --> 09:16:09.680
got my legs there, my feet the alsa go real,

2283
09:16:11.080 --> 09:16:38.800
my toast wap. I'm so happy. The legs really are amazing,

2284
09:16:41.440 --> 09:16:48.639
And talking about talking about your legs is probably possibly

2285
09:16:48.839 --> 09:16:51.639
it's one of the most things, the most boring things

2286
09:16:51.680 --> 09:16:58.839
you've ever heard anyone say. Possibly the bull You're not

2287
09:16:59.839 --> 09:17:15.800
h Everything I said is true, relicks are amazing. You

2288
09:17:16.080 --> 09:17:28.639
les deserve not just respect, but they deserve to relax deeply.

2289
09:17:35.959 --> 09:17:39.279
They deserve to take some time out of the day.

2290
09:17:41.480 --> 09:17:43.639
They just let go completely.

2291
09:18:01.639 --> 09:18:02.599
The legs.

2292
09:18:07.720 --> 09:18:20.959
Really can relax. And because the legs are so such

2293
09:18:21.000 --> 09:18:27.120
a most very important part of your body and your

2294
09:18:27.160 --> 09:18:33.599
relation legs, the rest of your body also naturally follows

2295
09:18:34.919 --> 09:18:49.360
in that journey of comfort. I can feel it in

2296
09:18:49.480 --> 09:18:57.919
my hips. My hips feel really loose, and also my

2297
09:18:58.080 --> 09:19:03.879
lawer back as well, my life back really feels it

2298
09:19:04.000 --> 09:19:08.160
feels stretched, even though I'm just sitting in a chair

2299
09:19:09.040 --> 09:19:14.160
and there's no stretching as far as I'm aware of

2300
09:19:14.160 --> 09:19:17.279
that I'm doing. But it's almost as if the muscles

2301
09:19:17.319 --> 09:19:21.319
are just relaxed so much that there is a natural

2302
09:19:21.680 --> 09:19:45.839
stretch as the tension has reduced a lot. And I'm

2303
09:19:45.919 --> 09:19:53.480
now going to countdown from ten down to one, and

2304
09:19:53.639 --> 09:19:59.839
you can continue to feel wonderfully relapse.

2305
09:20:00.080 --> 09:20:27.919
Ten nine, eight, seven, six, five, four.

2306
09:20:31.040 --> 09:20:35.720
Three jo.

2307
09:20:40.040 --> 09:20:40.239
One.

2308
09:20:46.279 --> 09:20:59.080
Really, I'm just gonna count down five down to one,

2309
09:21:00.000 --> 09:21:04.440
and there's a countdown. If you just focus on the numbers,

2310
09:21:06.120 --> 09:21:14.160
just the numbers counting down, and notice how you feel

2311
09:21:16.800 --> 09:21:21.400
in this moment as you hear the numbers counting down,

2312
09:21:22.440 --> 09:21:34.959
knowing that those numbers counting down represents you feeling calmer,

2313
09:21:36.319 --> 09:21:41.720
not just in your body, but also relaxing your mind.

2314
09:21:44.519 --> 09:21:48.760
I just notice how you feel. There's nothing to do,

2315
09:21:49.879 --> 09:21:57.360
there's nothing to say, there's nothing to think about starting

2316
09:21:58.080 --> 09:22:19.279
weird number five four three.

2317
09:22:29.639 --> 09:22:36.040
Two one.

2318
09:22:45.720 --> 09:22:57.959
Did you notice the gradual letting go, but the tension

2319
09:22:58.199 --> 09:23:05.319
in your body? You may also begin to notice and

2320
09:23:05.480 --> 09:23:14.480
be aware of how your mind is starting to slow down.

2321
09:23:17.000 --> 09:23:23.319
This is just a natural thing that happens. It's not

2322
09:23:23.559 --> 09:23:28.440
really a special procedure. It's just natural because it is

2323
09:23:28.559 --> 09:23:35.839
your body relaxes, your mind also starts to relax, and

2324
09:23:36.000 --> 09:23:39.480
the more your mind relaxes, the more your body relaxes.

2325
09:23:39.599 --> 09:23:50.080
It's just a continuous circle of relaxation. And is that

2326
09:23:51.400 --> 09:23:56.400
calmness that comes from relative quietness.

2327
09:23:58.000 --> 09:24:00.440
You know, even even if there's back own.

2328
09:24:00.480 --> 09:24:07.319
Sounds either your side online, it's still going to be

2329
09:24:08.680 --> 09:24:13.000
quite calm. You know, you haven't got the television on,

2330
09:24:13.599 --> 09:24:17.800
there's no music in the background, unless you're listening to

2331
09:24:17.919 --> 09:24:25.599
the recorded white music. Of course, you're very likely not

2332
09:24:25.720 --> 09:24:27.760
going to be sitting in a room with other people.

2333
09:24:28.720 --> 09:24:33.319
Of Course, you might keep it generally, it's more idea.

2334
09:24:33.400 --> 09:24:37.480
If you can do this on your own, so no.

2335
09:24:37.639 --> 09:24:57.519
Distractions, and when you stop thinking about stuff, relaxation automatically rises.

2336
09:25:00.120 --> 09:25:01.400
Sense of comfort.

2337
09:25:02.720 --> 09:25:11.559
Starts to grow, and without trying to build it up

2338
09:25:11.680 --> 09:25:24.120
into something fantastical, something magical, this is just a natural process,

2339
09:25:26.480 --> 09:25:31.919
something that's easy to accomplish.

2340
09:25:34.720 --> 09:25:38.319
In fact, it's almost the sense.

2341
09:25:38.080 --> 09:25:44.879
Of relaxing completely happens really when you put no effort

2342
09:25:45.239 --> 09:25:49.120
into it. It's not something that you can really force.

2343
09:25:51.760 --> 09:26:01.120
It's something that happens naturally. And parts of the process

2344
09:26:01.519 --> 09:26:12.720
of this recording and others is simply two allow you

2345
09:26:15.120 --> 09:26:25.959
to take advantage of this space, this time, to just

2346
09:26:30.199 --> 09:26:37.680
let go, to just be here, to be in chune

2347
09:26:41.400 --> 09:26:53.480
with how you feel, yet with the intention of wanting

2348
09:26:53.800 --> 09:27:05.879
to relax deeply and maybe even to fall asleep, depending

2349
09:27:06.120 --> 09:27:11.040
on what it is that you wish for yourself.

2350
09:27:12.279 --> 09:27:13.080
In this moment.

2351
09:27:20.080 --> 09:27:29.440
As we know, relaxing is the majority of the process

2352
09:27:29.559 --> 09:27:33.639
of fallen asleep. The actually fall in asleep part is

2353
09:27:34.680 --> 09:27:35.519
the tiny.

2354
09:27:35.279 --> 09:27:35.959
Bit of the end.

2355
09:27:39.360 --> 09:27:54.040
The deeper relaxed you become, the easier you find yourself drifting.

2356
09:28:03.599 --> 09:28:12.559
You can also choose stay focused on my voice and

2357
09:28:14.160 --> 09:28:44.279
really enjoy the process. Corradually relaxing each muscle in your

2358
09:28:44.360 --> 09:29:06.120
body endlessly and just absurd thing, the sensation.

2359
09:29:10.680 --> 09:29:11.720
I'm letting go.

2360
09:29:18.160 --> 09:29:25.559
Completely this time.

2361
09:29:25.639 --> 09:29:34.599
I'm gonna count from six down to one, and you can.

2362
09:29:34.599 --> 09:29:41.839
Notice your mind calming down more.

2363
09:29:42.959 --> 09:29:54.720
With each number. You hear me saying, actually, end.

2364
09:29:56.680 --> 09:29:58.519
Calm and slow.

2365
09:30:09.279 --> 09:32:49.319
Six, five, fourtettsata.

2366
09:32:06.800 --> 09:32:35.760
Two one.

2367
09:32:56.839 --> 09:32:58.239
It's way.

2368
09:33:01.319 --> 09:33:03.839
How your mind to stood.

2369
09:33:05.760 --> 09:33:32.160
Right down, sinking deeply into relaxation. And as you focus

2370
09:33:32.279 --> 09:33:38.199
on your mind to you may notice that.

2371
09:33:40.120 --> 09:33:48.120
There's some thoughts still there, maybe some stuborn thoughts that

2372
09:33:50.639 --> 09:33:51.919
for some reason.

2373
09:33:54.680 --> 09:33:56.160
Perhaps needs your attention.

2374
09:34:03.199 --> 09:34:04.440
S What you can do is.

2375
09:34:10.000 --> 09:34:11.959
Same love to those thoughts.

2376
09:34:15.279 --> 09:34:17.760
Sprinkle those thoughts.

2377
09:34:21.959 --> 09:34:22.480
With love.

2378
09:34:24.239 --> 09:34:28.239
I do battles from a flower. Just sprinkle out of

2379
09:34:28.319 --> 09:34:31.480
the battles, feel with love.

2380
09:34:33.639 --> 09:34:38.080
Towards those thoughts, to let those thoughts.

2381
09:34:37.879 --> 09:34:38.360
Know that.

2382
09:34:40.720 --> 09:34:41.919
Not abandon them.

2383
09:34:43.360 --> 09:34:46.000
You just need them, to.

2384
09:34:46.160 --> 09:34:57.639
Require them to just calm down, slow down, lands down

2385
09:35:01.559 --> 09:35:13.319
and now. So as you focus on those the meaningful.

2386
09:35:12.959 --> 09:35:18.199
Thoughts, and the count down this time from seven down

2387
09:35:18.279 --> 09:35:18.879
to one.

2388
09:35:20.199 --> 09:35:37.360
In each number, just imagine sprinkling those flower petals of love, kindness, gratitude.

2389
09:35:39.760 --> 09:35:47.720
I love those thoughts, which will allow them to just

2390
09:35:49.199 --> 09:36:03.440
not away and relax deeply. You get the number I

2391
09:36:03.639 --> 09:36:05.720
just thought should become more.

2392
09:36:09.559 --> 09:36:10.400
And more.

2393
09:36:16.559 --> 09:36:59.639
Starting to them a second six, Why.

2394
09:38:30.760 --> 09:38:53.360
What it is.

2395
09:38:55.760 --> 09:39:05.360
What you desail in your body?

2396
09:39:13.599 --> 09:39:14.519
I can sell that.

2397
09:39:14.760 --> 09:39:28.760
Focus on your hands, he's the more relaxed hands up

2398
09:39:31.199 --> 09:39:34.879
on you, lax hoodie, And why not.

2399
09:39:52.720 --> 09:39:53.480
Ess on my.

2400
09:39:53.680 --> 09:40:07.040
Hands on my thsh nothing fat, it's.

2401
09:40:18.800 --> 09:42:04.680
Just to see see see oh h, I just it's

2402
09:42:09.319 --> 09:43:11.559
a thing sis spin the station eight Yeah what mm

2403
09:43:11.639 --> 09:45:06.239
hm I in h m h yeah assass