April 11, 2025

(no music) (10 hours) Let me bore your pain away #19 | Jason Newland | 11th March 2025

(no music) (10 hours) Let me bore your pain away #19 | Jason Newland | 11th March 2025
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WEBVTT

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Hello, and welcome to a very sunny day outside. The

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window's open because it kind of needs to be, really,

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but there's a lot of lawn mow inaction going on

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and people in the gardens coffee and stuff, so just

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let you know. There's a bit of background sound. But

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this is not a sleep recording. This is let Me

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Boil Your Chronic Pain Away number nineteen. I do believe.

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So.

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My name is Jason new Land. I'm sure it sounds

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like do Land new Land. My website is Jasonnewland dot com.

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Please only listen when you can safety close your eyes.

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Only listen to this also when you know the cause

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of the chronic pain, and only with the permission from

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your doctor. Okay, so let me Boil your pain away.

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It's very similar to the let Me Buy you to

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sleep recordings I do, except it's a little bit more focused,

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slightly more focused, and all I ask is really one question,

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is it useful? That's all. Only listen to these recordings

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if they're useful. So really, what I would say is,

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first of all, I'm going to ask you to focus

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on one part of your body that has been causing

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you physical discomfort and gauge where it is on a

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scale of zero to ten, from being zero to being ten,

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which would be a big ouch, big yelly ouch. And

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then you can notice how it feels at the very

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end of the recording, which may be twenty minutes, maybe

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half an hour, maybe an hour. I really don't know

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at this point. And I'm just going to talk to

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you about some ideas that you could use two change

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how you feel. And I've become very interested in quantum

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theory lately, and just the idea that you know, when

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you really go down, when you with a microscope and

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you really go further and further and further and further,

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and magnification to the point of atoms and all that stuff.

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It's it's all invisible to us. But that's what makes

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our existence. That's what makes us. Then he stopped whining.

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Please mate, you've got your food, Then you've got your water. Well,

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he's just jumped on the SETTI he's going to go

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to sleep.

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I think.

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He's been to sleep all morning in the bedroom. I

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think he probably wants to go for it. W A

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L K.

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L l K.

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So's we will. We'll do that in a minute venue

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when we finished this, we'll do that thing. You like.

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So when you think that actually this because you know,

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if you look at your hand, for example, like you

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can look at it as always a hand. I mean,

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what else are you going to say? It's going to

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be a hand, isn't it? But when you break it

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down into particles, it's not solid at all in reality

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from a minute perspective, and it's just a bunch of particles.

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And that gap between you know, where you are and

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the wall or the tree or wherever you're looking, where

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it's empty, it's not empty. It's just as full of

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particles as we are. It's a strange concept. Really, I've

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tried to get my head around it. I mean, this

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isn't new stuff, but I've not really given it a

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lot of thought in the past. But I'm interested in

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some of the things that may be useful in a

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sense of helping to change your physical sensations and mine

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as well, to be fair, And that seems like a

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good use of this information. So when you consider each

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body part it's just a bunch of particles, then that

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physical sensation that you're not particularly wanting to experience anymore

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is also just a bunch of particles spinning chaotically. Now

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you can just imagine as you zero in on that

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physical cool sensation and something weird happens. I noticed this

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about twenty five, no, twenty two years ago. I think

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it was twenty one years ago. It's not really that

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important how long ago it was. But there was two

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thousand and four, I was meditating and my knee was

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really hurting, really hurting, and it was basically just due

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to the meditation. I was still trying to meditate on

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a cushion and didn't really have the knees or the

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flexibility to do that. But I kept at it for

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about two years, three years in fact, until I just

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decided I was going to sit on a chair. But

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what I did is I think I was on my

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lunch break because I was working in a shop downstairs.

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The Buddhist Center was upstairs. It was a Buddhist run shop,

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a charity. It's a gift shop called Evolution. So I

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got upstairs for my lunch break. I've already had my

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sandwiches during the day anyway, so I didn't need to

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take that time to eat, and I'm in the shrine

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room meditating. At the time. I was going for a

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lot of anxiety and panic attacks and stuff, which is

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why I got involved in the meditation to start with,

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back in November two thousand and two. So I was

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really there for that reason. But what I noticed is

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I had this pain in I'm not going to say

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my left knee. It could have been my right knee,

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but one of my knees. It was just you know,

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it wasn't like at the top of the scale. It

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wasn't like a super ouch, but it was definitely all yeah,

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it was like maybe four or five like this is, yeah,

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this is very uncomfortable. So what I did is I thought,

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I'm going to focus on it. As I'm there with

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my eyes closed, I might as well. It's a good

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kind of environment to be focusing on things. And I

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was probably doing the mindfulness of breathing meditation where you

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just count the breaths. So what I did is I

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just you know, I mean, you've got their mindfulness of

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breathing and you've got the body scan, and I decided

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to go back to the body scan and just focus

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on the knee. What I noticed, and this is a

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bit weird, is while I was focusing on the knee,

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my anxiety just wasn't there. Now if I didn't know.

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If I didn't know what was causing the knee to

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be giving me discomfort, I imagine just knowing how I was,

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my anxiety would have really gone up. But I knew

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simply just because I was crossing my legs and that's

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why I was hurting. So I felt quite relaxed. But

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at the same time I had two options, you know,

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I really sit through it. Well three options, sit through it,

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go and sit on a chair, or just get up

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and do something else. Well, actually there's loads of options.

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I could have laid down, or I could have just

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started got up and started juggling. But you know, there's

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lots of different things I could have done, gone for

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a run. But I decided just to sit there and

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focus on that part of your body that's causing the problem.

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So focused on that. And I've never done this before

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because it seemed the opposite to what is normal to do.

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You know, I was very much of the mind of

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distraction that I think that was my my more. Yeah,

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that's the way my mind went back then, very much

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do something else to distract from that discomfort. I'm usually

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at the time, I was really more dealing with emotional discomfort.

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Than physical discomfort. So I'd be distracted myself with things

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and doing stuff in order to distract myself from my

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thoughts and my emotions. Now I'm not saying I don't

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do that anymore, but i'd do it less than I

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used to, So distraction was my I guess relaxation and

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distraction were the two things that I would use in

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order to try and calm down. But on this occasion,

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I thought, I'm just gonna prad prad it with my

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mind in a way. I'm just going to explore it

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because I knew it wasn't anything serious. I knew it's

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just for me. I've had issues with my knees ever

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since I was a kid because I should do karate,

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and I think I kind of damaged my knees and

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my toes a little bit during that period. And I

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also stood it's ridiculous. I can't believe I'm telling you this.

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When I was eight, I was really into Shaken Stevens.

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He was a singer. Now you might not know who

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he is, but he was the most successful recording artist

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in the eighties in the UK. Like above everyone, he

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was the number one record It's like single recording artist

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not the biggest band, but the recording artist and Shaken

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Stephens throughout the whole of the eighties, and I loved him.

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He was around in the late, you know, in the

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seventies as well. I fell in love with him probably

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in the seventies, and so when I was eight or

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nine or whatever, I used to have posters of him,

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and he was already famous for that point, but he

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became even more famous in the early eighties. So I

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used to do his dance and he was kind of

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like a our version of Elvis in a way. Just

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it was where, what's nice? Nice of the helicopter to

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go pass just as we're doing this.

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Thanks.

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He used to wear denim a bit like I suppose

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Elvis in Jowhouse rock, that kind of get up. I'd

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have a denim jacket, tight Jenny Dennim jeans. I'm not

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sure if he had blue suede shoes, but he had

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those kinds of you know, that that kind of stuff,

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and probably a white T shirt. And he had his

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hair in a quiff like Elvis did in his early days.

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And he was brilliant. Loved him. I wasn't the only one.

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Millions of people loved him. And still do that. Love

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does not end just because he's now ninety or whatever

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and I'm eighty and I still still love him. The

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Lord and there's only one. There's only one sacand Stevens.

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And even though I'm slightly older than I was back then,

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you know, I still got a place in my heart

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just like all the other bands and musicians and TV

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shows from when I was a kid. So he did

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this thing where he would This is the boring part,

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by the way, you know, in case you're wondering what

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you were mildly interested am in it ago? And now

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you're talking about shaking Stephens dancing. Oh yes, there's more

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to come. So this this is part of the boring.

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Your look, the bottom line is how do you feel?

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How do you feel different? And how do you feel

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at the end. That's what this is about. I'm going

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to talk about techniques, but I'm not expecting anyone to

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do anything, but something changes, and that's what this is about.

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And that's why people listen to them, I guess, because

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people do listen to these recordings who go figure out.

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I don't know why, but they do. So I what

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was I said? Oh yeah, I was at this. I

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couldn't even tell you what kind of party it was.

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I think it was a wedding disco. So we didn't

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go to the wedding, I don't think, but me and

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my family. So I had my two brothers, maybe my

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little brother, but it was tiny who went to this

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wedding and I was dancing. I don't think they played

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any shaking Stephens, but that didn't matter because I danced

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like shaking Stephens regardless of who was playing. I even

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I'm pretty sure the bride and groom when they got

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home and maybe went on their honeymoon, it was like,

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sounds so romantic, Yes, so romantic, and I'm so glad

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I married you, the most beautiful man, you're the most

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beautiful woman, You're the most beautiful whatever. So so glad

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we got married. And what's the most romantic part for you?

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I think just seeing you walk down the aisle. That

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was just nice. It's just yeah, just I just knew.

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I realized that I fall in love with you every

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time I see you. Soppy, soppy, soppy. And what's your

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most enjoyable part. What's the most romantic part? Well, I

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think it's when we had the first dance and I

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had you in my arms, and I looked into your eyes,

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and I looked down and I saw this kid doing

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a Shaken Stevens dance, and yeah, so I'm probably in

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there in a few photographs on some's wedding album. I

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wasn't wearing Ordnum, but I see I like to go

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a little bit further. I was in content with Shaking

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Stephens dance. I needed to push it. So he used

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to go down, but he'd go quite low down with

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his knees and then he'd like spring back up and

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he'd be thrusting his hips and moving his knees around.

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You know, it's very like you know, Jadause rock kind

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of thing, but a bit more, possibly a bit more movement.

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I went further and I dropped to the floor on

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my knees, like smashed my knees on the floor, and

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then jumped up and spun around and then looked around

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Tufan wom was watching. There's always occasional person a bit

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concerned about whether I needed an ambulance, but generally it hurt.

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But I was a little kid and I didn't care.

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I thought, well, I'm going to suffer from my art.

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I might not have actually thought those exact words when

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I was nine, but did I say nine or nineteen? Anyway,

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it went off for a while, not the wedding. The

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wedding party didn't go on for ten years. That would

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be weird. So I I think I kind of ruined

238
00:19:36.559 --> 00:19:40.160
my knees. And I did that for a few years,

239
00:19:40.799 --> 00:19:46.440
constantly dancing and dropping to my knees and smashing them

240
00:19:46.480 --> 00:19:51.279
on the floor, and then yeah, yeah, it's not good.

241
00:19:51.319 --> 00:19:55.720
Another time I went I had an axe. This is

242
00:19:55.759 --> 00:19:58.079
true as well. I might sound like I'm making it

243
00:19:58.160 --> 00:20:02.160
up a tree at the bottom of the garden. This

244
00:20:02.319 --> 00:20:07.799
is probably when I was about eleven twelve, and my

245
00:20:07.880 --> 00:20:11.920
dad had us in the garden cutting down trees and

246
00:20:12.000 --> 00:20:16.720
stuff and doing whatever, and so he gave me an

247
00:20:16.720 --> 00:20:21.720
axe to cut down that tree. So the thing is,

248
00:20:21.960 --> 00:20:27.160
it wasn't like a sharp axe. It wasn't sharp enough,

249
00:20:27.799 --> 00:20:33.559
and it slid off the tree and landed on my knee.

250
00:20:34.359 --> 00:20:38.319
That wasn't sharp enough to cut my knee, but it

251
00:20:38.640 --> 00:20:42.000
smashed into my knee, and it was a heavy, heavy thing,

252
00:20:43.519 --> 00:20:47.559
So I mean it's good that it wasn't super sharp.

253
00:20:47.759 --> 00:20:50.240
Although I did have trousers on, or I had jeans on.

254
00:20:50.839 --> 00:20:54.480
No I didn't deny I had shorts on, so I

255
00:20:54.559 --> 00:20:59.359
went right in my knee, but it didn't didn't cut it,

256
00:21:00.039 --> 00:21:03.240
but it really bruised it, so that might not have helped.

257
00:21:05.839 --> 00:21:08.160
And then there was a time when I fell out

258
00:21:08.200 --> 00:21:12.359
of a helicopter and I'm just just joking making it up.

259
00:21:13.799 --> 00:21:20.480
So but all the other stuff's true, not relevant, but true.

260
00:21:20.839 --> 00:21:26.039
So I kind of knew that it's like just it's anything,

261
00:21:26.160 --> 00:21:30.759
it's not ah. So I was sitting there in my

262
00:21:31.599 --> 00:21:38.759
attempted cross legged position, and I've got one, two, three, four,

263
00:21:39.000 --> 00:21:46.119
five different cushions trying to just get comfortable. I had

264
00:21:46.119 --> 00:21:49.599
another friend who was about six foot six and he

265
00:21:49.640 --> 00:21:52.079
would do the same thing, but he needed the cushions

266
00:21:52.079 --> 00:21:54.480
because he was so big his legs were so long.

267
00:21:55.480 --> 00:21:57.359
And we was in a I remember we was in

268
00:21:57.400 --> 00:22:02.400
a meditation group and they're probably about thirty people. He

269
00:22:02.480 --> 00:22:07.599
fell asleep and he fell off his cushions. He called

270
00:22:07.599 --> 00:22:11.000
a domino effect, and alf the people fell over, they

271
00:22:11.079 --> 00:22:17.000
knocked each other down. It was very funny. And so

272
00:22:20.519 --> 00:22:22.640
knowing what it is like it's just just my knee,

273
00:22:25.759 --> 00:22:33.640
there's there's nothing to be concerned about, which in a way,

274
00:22:34.359 --> 00:22:35.839
you know, if you know what it is. You know

275
00:22:35.920 --> 00:22:40.319
what the cause is, and you know that it's you

276
00:22:40.400 --> 00:22:45.440
don't need that danger signal from your brain. Then it

277
00:22:45.519 --> 00:22:49.559
almost you could say half the physical discomfort straight away,

278
00:22:50.319 --> 00:22:54.519
half is the energy that it's not needed. So that

279
00:22:54.519 --> 00:22:58.000
that was quite nice. So my knee just it did

280
00:22:58.039 --> 00:23:03.240
reduce to the point where, like I still would probably

281
00:23:03.240 --> 00:23:06.039
want it to go away, but I was more intrigued,

282
00:23:06.440 --> 00:23:13.519
not the knee, but the physical feeling. I was intrigued,

283
00:23:13.839 --> 00:23:21.160
and I thought, okay, I can enjoy the pigeons. It's

284
00:23:21.200 --> 00:23:26.200
all part of the new therapeutic technique I'm using. Some

285
00:23:26.240 --> 00:23:35.960
people use really beautiful, you know, background music, and I

286
00:23:36.079 --> 00:23:42.480
use pigeons. How well, No, I do have music as

287
00:23:42.480 --> 00:23:50.519
well in some of the recordings. So I've got I'm

288
00:23:50.559 --> 00:23:57.240
focusing on the knee, and I'm thinking, okay, where is it?

289
00:23:57.559 --> 00:24:00.279
Where is that? A search for it? That fee then

290
00:24:01.359 --> 00:24:04.799
and there's the you know, there's the obvious, the voice

291
00:24:04.799 --> 00:24:07.680
in my head saying, was seen a knee in it?

292
00:24:07.759 --> 00:24:14.160
Like sarcastically, okay, yeah, but where is it? It's an

293
00:24:14.160 --> 00:24:16.279
old saying. I don't know where it came from, but

294
00:24:16.960 --> 00:24:21.400
it's a feeling. But can you hold in your hands?

295
00:24:22.079 --> 00:24:26.559
Can you hold a feeling in your hands, you may

296
00:24:26.640 --> 00:24:28.440
argue or left. If it's in my hands, I can.

297
00:24:29.480 --> 00:24:33.920
But I couldn't hold the feeling that was in my

298
00:24:34.000 --> 00:24:37.400
knees in my hands. There wasn't like a physical thing

299
00:24:37.440 --> 00:24:42.640
that I could actually hold, like water or dust or

300
00:24:43.720 --> 00:24:48.240
a pizza. It could be an action man figure, there's

301
00:24:48.279 --> 00:24:52.359
lots of different a bit of coal, headphones in whatever,

302
00:24:52.480 --> 00:24:58.039
could be any object. But it was just a feeling.

303
00:25:00.240 --> 00:25:09.319
So I thought, hmm hmm, I'm just gonna observe it

304
00:25:09.920 --> 00:25:14.480
and just see if I can find it. Because then

305
00:25:14.519 --> 00:25:16.880
again the brain, my brain winning of course you can

306
00:25:16.960 --> 00:25:20.279
find it. You know where it is. It's there. I said, okay,

307
00:25:20.920 --> 00:25:24.039
let's go look for it. Then this is where it

308
00:25:24.079 --> 00:25:31.359
went weird because the more I looked for it, I

309
00:25:31.480 --> 00:25:34.440
noticed it. It's almost like it started to hide from me,

310
00:25:34.880 --> 00:25:38.319
like it was a game of hide and seek or

311
00:25:38.400 --> 00:25:45.720
hide and go seek, whatever you call it. I never realized.

312
00:25:45.720 --> 00:25:47.880
It took years before I realized that my brother's never

313
00:25:47.920 --> 00:25:51.359
looked for me when we did played hide and seek.

314
00:25:52.599 --> 00:25:56.640
Whenever I hid, I thought I was doing really well

315
00:25:56.680 --> 00:26:03.839
because I never got found. They weren't looking, honestly, they

316
00:26:03.920 --> 00:26:06.960
just leave me for ages once I missed the whole Christmas.

317
00:26:09.400 --> 00:26:17.359
So I'm looking for this feeling, realizing it's not an

318
00:26:17.359 --> 00:26:24.319
actual thing. It's not a physical thing. I don't mean

319
00:26:24.319 --> 00:26:27.319
the knee, but the feeling isn't an actual physical thing.

320
00:26:27.640 --> 00:26:33.960
It's just a feeling, just a sensation. And I'm thinking, well,

321
00:26:34.039 --> 00:26:37.960
why can't I find it? Because every time I sort

322
00:26:37.960 --> 00:26:44.519
of looked, it seemed to move or it transformed a bit.

323
00:26:46.319 --> 00:26:52.400
So I decided to go inside the knee with my mind.

324
00:26:52.400 --> 00:26:56.720
Obviously I don't know, I wasn't doing surgery on myself,

325
00:26:59.160 --> 00:27:04.000
so I just just looking inside with my mind, going

326
00:27:04.039 --> 00:27:12.720
inside the feeling, and the feeling kept moving. So I'd

327
00:27:12.839 --> 00:27:19.039
chase the feeling and I'd follow it, and every time

328
00:27:19.079 --> 00:27:28.119
I followed it, that feeling reduced. Eventually I was able

329
00:27:28.160 --> 00:27:35.839
to actually go inside the feeling, right inside it, and

330
00:27:35.920 --> 00:27:41.160
you know what, I found nothing. There was nothing there,

331
00:27:43.759 --> 00:27:52.480
no physical sensations whatsoever. It was just absent of anything.

332
00:27:55.400 --> 00:28:08.720
And the more I looked, the less I found, maybe

333
00:28:08.920 --> 00:28:12.599
that that physical sensation is a bit like me as

334
00:28:12.599 --> 00:28:16.960
a kid. The longer I stayed, longer I stayed hid,

335
00:28:19.279 --> 00:28:22.599
The longer I stayed hid, the less chance of me

336
00:28:22.640 --> 00:28:28.079
getting found I mean, maybe maybe my brothers did look

337
00:28:28.119 --> 00:28:35.759
for me for a minute and then got bored. So

338
00:28:35.880 --> 00:28:40.599
either that feeling is so well hid that we just

339
00:28:40.640 --> 00:28:44.920
can't find it anymore, or when you go inside it

340
00:28:45.200 --> 00:28:54.960
you realize that there's nothing there. And it was a

341
00:28:55.039 --> 00:29:02.160
really weird situation to realize that. Actually buy I guess

342
00:29:02.720 --> 00:29:10.359
in my mind going into the molecules, going into that

343
00:29:10.480 --> 00:29:16.000
actual physical feeling. I'm not sure if there was a

344
00:29:16.039 --> 00:29:19.559
pigion in the background singing to me at the time,

345
00:29:24.079 --> 00:29:32.400
but it changed, genuinely changed, transformed into something else. But

346
00:29:32.480 --> 00:29:35.480
what it transformed into was almost like nothing like. It

347
00:29:35.599 --> 00:29:43.440
was just very weird. It struck me as being a

348
00:29:43.440 --> 00:29:52.000
bit strange. So for the next couple of years, probably

349
00:29:52.000 --> 00:29:54.759
a few years, I used to play around with this idea,

350
00:29:54.920 --> 00:29:58.759
with this technique, and whenever I got a bit of

351
00:29:58.759 --> 00:30:03.960
an ache or pain caused by maybe working out or

352
00:30:04.000 --> 00:30:08.519
caused by something just I mean, especially because I've got

353
00:30:08.519 --> 00:30:10.680
an injury in my right shoulder, used to use it

354
00:30:10.720 --> 00:30:18.160
in there and it would disappear because you get to

355
00:30:18.160 --> 00:30:21.079
a point where it's not there anymore, because what you're

356
00:30:21.079 --> 00:30:32.039
looking for when you go inside, it's not inside looking

357
00:30:32.079 --> 00:30:39.119
for something you can't actually hold in your hands, like

358
00:30:39.279 --> 00:30:42.400
varuka powder. I'm just trying to think of an object

359
00:30:42.480 --> 00:30:47.000
you can hold in your hands. A bottle of aruka

360
00:30:47.079 --> 00:31:02.440
powder is probably a bit weird. Yeah, gerbal feed, pack

361
00:31:02.480 --> 00:31:05.480
of six cello tapes. I don't know, but you know,

362
00:31:05.480 --> 00:31:07.240
I'm just saying something you can hold in your hand,

363
00:31:08.000 --> 00:31:10.720
and then you got it just went. It's like there

364
00:31:11.079 --> 00:31:14.960
wasn't there. It's not like it just like some dramatic

365
00:31:15.720 --> 00:31:22.400
mut there was no music. Did di did and it

366
00:31:22.519 --> 00:31:27.960
vanished like a magic trick. It just just wasn't there.

367
00:31:33.759 --> 00:31:37.680
It's a bit like the other day I was searching

368
00:31:37.799 --> 00:31:42.480
all around the flat for my dignity, could not find it.

369
00:31:42.480 --> 00:31:45.599
It's long gone any kind of dignity I used to have.

370
00:31:46.400 --> 00:31:50.240
So but seriously, this this is kind of I found

371
00:31:50.240 --> 00:31:54.079
it interesting. So I used to play around with it

372
00:31:54.680 --> 00:32:05.480
and whether it's the focus because it's the opposite to

373
00:32:05.559 --> 00:32:13.680
what's expected. Because sometimes you can say, well, yeah, the

374
00:32:13.759 --> 00:32:16.799
reason it's causing so much discomfort because you keep thinking

375
00:32:16.839 --> 00:32:20.720
about it. Yeah, But it's a different type of thinking,

376
00:32:20.759 --> 00:32:23.960
isn't it. It's thinking about it but not wanting it.

377
00:32:26.960 --> 00:32:34.079
Once you welcome it, once you actually focus on it

378
00:32:34.160 --> 00:32:38.960
in a sense of okay, I'm coming in to visit

379
00:32:43.920 --> 00:32:56.160
it changes. I found that kind of fascinating, and I

380
00:32:56.160 --> 00:33:01.559
suppose that sort of fits in with the whole quantum

381
00:33:02.319 --> 00:33:06.319
energy sort of thing, because you know, there's the idea

382
00:33:06.359 --> 00:33:16.519
of physical sensations as quantum particles spinning chaotically, and then

383
00:33:16.680 --> 00:33:21.599
maybe by focused on it, they start to just spin harmoniously,

384
00:33:22.759 --> 00:33:29.200
a lining into a soothing and balanced the rhythm that

385
00:33:29.319 --> 00:33:36.720
radiates comfort and relaxation. So it can change how you feel,

386
00:33:38.359 --> 00:33:41.519
just with not just a focus, but a certain type

387
00:33:41.559 --> 00:33:53.920
of focus, maybe a focus of intrigue interest just I mean,

388
00:33:53.960 --> 00:33:58.119
sometimes that can be the difference that makes a difference

389
00:34:01.839 --> 00:34:05.559
when you go into a situation you're about to observe something,

390
00:34:05.920 --> 00:34:10.000
instead of already having an agenda and already having an opinion,

391
00:34:11.840 --> 00:34:16.480
to go on with an open mind and to be

392
00:34:16.599 --> 00:34:23.400
interested in how that part of your body is going

393
00:34:23.440 --> 00:34:28.199
to feel different, and to do something maybe you've never

394
00:34:28.239 --> 00:34:35.679
done before is to almost welcome it. And it's something

395
00:34:35.719 --> 00:34:39.840
to be said for thanking that part of your body

396
00:34:41.000 --> 00:34:43.920
when maybe up till now you may have been cursing it,

397
00:34:48.719 --> 00:34:53.440
maybe thanking it for looking after you, the caring for you,

398
00:34:58.199 --> 00:35:01.840
thanking it for all it's done your whole life for you.

399
00:35:06.719 --> 00:35:12.199
These are just little ideas that may be useful or

400
00:35:12.280 --> 00:35:15.920
may just be boring, maybe a little bit of both,

401
00:35:17.400 --> 00:35:24.360
a little bit of each. But when we look at

402
00:35:24.400 --> 00:35:33.400
something almost like a microscope, the most powerful microscope on

403
00:35:33.440 --> 00:35:42.079
the planet, inside your mind, realizing that the fact is

404
00:35:44.639 --> 00:35:57.800
we're just molecules, particles, and there's a gap between all

405
00:35:57.840 --> 00:36:01.920
of us, all the different molecules and particles. There's a

406
00:36:01.960 --> 00:36:07.320
gap between them, and you go into that and there's

407
00:36:07.320 --> 00:36:10.000
a gap between them, and it just goes on and

408
00:36:10.039 --> 00:36:30.039
on and on. Something's moving quickly, something's moving slowly. So

409
00:36:30.079 --> 00:36:32.960
I'm going to test this on myself now on my

410
00:36:33.159 --> 00:36:37.400
lower back. Although to be honest, my lower back is feeling,

411
00:36:38.159 --> 00:36:47.599
you know, relatively okay. It's sitting down seems to not

412
00:36:47.679 --> 00:36:50.199
always do it the best for me when I'm sitting

413
00:36:50.239 --> 00:36:53.400
at a desk. It might be my posture, I don't know.

414
00:36:54.280 --> 00:37:06.400
But so I focus on my lower back and it

415
00:37:06.400 --> 00:37:09.320
seems to be a bit of like an attitude thing.

416
00:37:09.960 --> 00:37:14.280
But I actually focusing on my lower back with an

417
00:37:14.320 --> 00:37:20.000
open mind, with a degree of friendliness towards that part

418
00:37:20.000 --> 00:37:29.639
of my body. There seems to be a warmth, a

419
00:37:29.760 --> 00:37:46.840
warm feeling arises, like a warm greeting maybe. And what

420
00:37:46.880 --> 00:37:48.960
I'm going to do is focus on my lower back

421
00:37:50.920 --> 00:37:53.880
and start straight away with the part that has the

422
00:37:53.920 --> 00:38:03.679
most physical sensation. You know. Maybe it's a pulse, maybe

423
00:38:03.679 --> 00:38:09.159
it's a throb maybe it's just like a sharp feeling

424
00:38:10.519 --> 00:38:18.280
for yourself that is, but with me, it's it's kind

425
00:38:18.280 --> 00:38:21.039
of I can I almost feel that it goes inward

426
00:38:23.159 --> 00:38:28.159
the feeling I'm going to go in myself. I'm just

427
00:38:28.199 --> 00:38:35.480
going to focus on that one spot in my mind

428
00:38:37.239 --> 00:38:41.519
and also physically, so I'm physically focusing on that spot

429
00:38:42.199 --> 00:38:50.360
in my lower back. I was going to call this

430
00:38:50.480 --> 00:39:03.079
fine focused therapy back in two thousand and four. Straight away,

431
00:39:03.159 --> 00:39:10.400
it's it's reduced, it's I don't know if it's moving.

432
00:39:12.880 --> 00:39:15.079
What I do notice this is a weird thing that

433
00:39:15.119 --> 00:39:18.079
I've noticed happens. I mean, normally I would do this

434
00:39:18.159 --> 00:39:22.519
without talking, so be a bit quicker for me. But

435
00:39:24.599 --> 00:39:28.760
I notice sometimes when I focus on it and it's

436
00:39:28.840 --> 00:39:37.440
really really relaxed, sometimes feels a bit itchy, like inside

437
00:39:37.480 --> 00:39:43.559
the skin, like the feeling has been replaced with a

438
00:39:43.599 --> 00:39:49.199
non itch that necessarily needs to be scratched. Just a

439
00:39:49.360 --> 00:39:59.079
feeling like a slight itch, but not irritating, just a

440
00:39:59.199 --> 00:40:07.280
comfortable I suppose in after scratchy itch, like once she

441
00:40:07.400 --> 00:40:17.719
scratched it, it's like, okay, once it's been rewarded. So

442
00:40:17.760 --> 00:40:19.679
I'm trying to get the feeling back, but it's not

443
00:40:19.719 --> 00:40:31.719
coming back. I'm searching for it. It's almost like it's

444
00:40:31.800 --> 00:40:38.679
become like me as a kid hiding. It's a very

445
00:40:38.679 --> 00:40:50.880
good hider. Well, I found a lesser feeling. So I'm

446
00:40:50.880 --> 00:40:53.760
going to go inside of that lesser feeling and follow

447
00:40:54.039 --> 00:41:13.199
see where that leads me. I'm just going inside that feeling.

448
00:41:15.800 --> 00:41:21.480
That's just relaxed my back even more. I'm so relaxed.

449
00:41:22.639 --> 00:41:24.679
I feel like I can just hear like a plane

450
00:41:24.679 --> 00:41:37.320
going past. Oh this, Oh it is a plane, And

451
00:41:37.360 --> 00:41:39.760
I don't always hear a plane every time I feel relaxed.

452
00:41:44.400 --> 00:41:46.400
I mean that would be weird. Less of course a

453
00:41:46.480 --> 00:42:03.480
lift like never a plane station. Oh that that's quite so.

454
00:42:03.599 --> 00:42:11.079
Now what I've noticed is the physical thing that I had,

455
00:42:11.119 --> 00:42:17.360
it's now some of it is tense, not the bits

456
00:42:17.360 --> 00:42:20.440
of relaxed, the bits of relaxes to relax, but some

457
00:42:20.480 --> 00:42:26.199
of the other stuff is just it's transformed from being

458
00:42:26.239 --> 00:42:31.159
discomfort to just being a little bit, a little bit tense.

459
00:42:32.480 --> 00:42:37.400
So I'm going to focus on that tenseness, on the muscles,

460
00:42:38.039 --> 00:42:46.119
the fibers, and just focus on that for a few seconds.

461
00:42:52.639 --> 00:43:00.480
I mean, you can ask just like, please relax. As

462
00:43:00.480 --> 00:43:05.159
you focus on that part of you, please relax. Well

463
00:43:05.199 --> 00:43:07.360
you can just focus on it because it will just

464
00:43:07.440 --> 00:43:24.039
automatically relax, become loose. I suppose I could thank my

465
00:43:24.119 --> 00:43:30.519
lower back, thank you for all you do, thank you

466
00:43:30.599 --> 00:43:36.440
for all that you've done over my life. Always been

467
00:43:36.480 --> 00:43:47.119
there for me, and I appreciate you. Inside of the pigeons,

468
00:43:51.360 --> 00:43:54.440
that's weird, my lower backs that are really relaxed now.

469
00:43:56.320 --> 00:43:58.239
I don't know if it was the pigeons that did it.

470
00:44:01.719 --> 00:44:07.920
Maybe the pigeons need to have their own podcast Relaxed

471
00:44:07.920 --> 00:44:13.280
with Herbert. He's the main pigeon. He's got his family.

472
00:44:13.719 --> 00:44:20.159
There's Gertrude, his wife, and he's got three kids, Paul, Stephen,

473
00:44:20.559 --> 00:44:28.599
and Arnold. But I only really know the father, really,

474
00:44:28.559 --> 00:44:34.000
I don't know the others. Gertrude won't talk to me

475
00:44:34.039 --> 00:44:43.000
anymore because it's ridiculous. A barrel of frying pan and

476
00:44:43.039 --> 00:44:45.880
I didn't I didn't really I didn't return it in

477
00:44:45.960 --> 00:44:51.320
the exact same condition as she linted to me pigeons

478
00:44:51.320 --> 00:44:58.440
and their frying pans. I said to her, Look, you're

479
00:44:58.440 --> 00:45:00.719
not supposed to wash up frying pans all the time,

480
00:45:01.360 --> 00:45:04.559
put salt in them. If go into any professional kitchen

481
00:45:06.880 --> 00:45:10.840
and they put salt in the frying pan, and you know,

482
00:45:10.960 --> 00:45:14.559
don't keep washing up walking water and washing up liquid,

483
00:45:20.960 --> 00:45:29.679
says she knows I'm talking about all right. She was saying, Yeah,

484
00:45:29.679 --> 00:45:33.199
it's my washing pan, my frying pan. If I want

485
00:45:33.239 --> 00:45:35.360
to wash it up with washing up liquid, I can.

486
00:45:36.599 --> 00:45:38.920
It's up to me if I want to wash if

487
00:45:38.840 --> 00:45:41.119
I want to use stinging that as I will, it's

488
00:45:41.199 --> 00:45:44.880
up to me. It's my frying pan, not yours. I

489
00:45:45.039 --> 00:45:48.880
lend it to you with good intention. She's still going on,

490
00:45:54.679 --> 00:46:02.559
all right, okay, however, she's willing to forgive me if

491
00:46:03.880 --> 00:46:10.039
if what I didn't get that last part. Oh well,

492
00:46:11.480 --> 00:46:15.360
the one time I actually want the pigeons to start

493
00:46:15.400 --> 00:46:21.519
talking to me. Nothing. I guess you'll get back to

494
00:46:21.559 --> 00:46:26.760
me later. I hope she doesn't write me another letter.

495
00:46:31.599 --> 00:46:44.880
You ever, try to read pigeon really hard. So I

496
00:46:44.880 --> 00:46:48.480
think there's something to be said for distraction is a

497
00:46:48.519 --> 00:46:51.679
good thing, can be a really good thing. A distraction technique.

498
00:46:52.159 --> 00:46:55.159
Sometimes I think people listen to me because I'm distracting.

499
00:46:55.880 --> 00:47:00.159
You listen to me talking about whatever nonsense and it

500
00:47:00.280 --> 00:47:03.920
comes out of my mouth, and it can be a distraction,

501
00:47:05.960 --> 00:47:08.519
a little bit of a rest, a little bit of

502
00:47:08.519 --> 00:47:14.559
a break, a slight holiday. I've run out of a

503
00:47:14.760 --> 00:47:16.960
vacation from trying to think of other words that mean

504
00:47:17.000 --> 00:47:26.079
the same thing. So that was a big old bang

505
00:47:26.079 --> 00:47:31.280
outside in the garden. I wonder what that was. So

506
00:47:31.480 --> 00:47:36.280
just notice how you feel now, zero to ten on

507
00:47:36.360 --> 00:47:42.079
the old scale. Where do you feel with that part

508
00:47:42.079 --> 00:47:48.519
of your body now? And I'm going to leave this recording,

509
00:47:49.119 --> 00:47:52.400
so thank you for listening. Remember to be kind to yourself.

510
00:47:52.960 --> 00:47:57.119
And if it was useful, please let me know LODs

511
00:47:57.119 --> 00:48:17.280
of love by relax in a more deep and meaningful way,

512
00:48:19.760 --> 00:48:24.800
maybe in a way that can not just allow you

513
00:48:25.280 --> 00:48:35.320
to feel calmer now and throughout the time we spend

514
00:48:35.360 --> 00:48:43.320
together here, not just relaxed at the end of the

515
00:48:43.400 --> 00:48:48.760
recording when it's finished and you can enjoy that sense

516
00:48:48.880 --> 00:49:05.519
of comfort and peace, but also I think it would

517
00:49:05.559 --> 00:49:21.440
be nice to have those feelings of relaxation continue for

518
00:49:21.599 --> 00:49:33.480
longer after the recording has ended, so that you can

519
00:49:35.159 --> 00:49:45.800
still benefit from listening to my voice maybe in a

520
00:49:45.840 --> 00:49:58.320
few hours time, perhaps tomorrow, and then by listening regularly,

521
00:50:01.400 --> 00:50:06.039
especially if you find like some people do and myself

522
00:50:06.079 --> 00:50:11.239
as well. Sometimes I find one particular recording that really

523
00:50:12.880 --> 00:50:19.880
resonates with me, and I just listen to it over

524
00:50:19.920 --> 00:50:32.599
and over again every morning, every evening. There was this

525
00:50:32.760 --> 00:50:39.639
recording from We're going back to about nineteen ninety nine.

526
00:50:39.920 --> 00:50:45.480
It wasn't hypnosis, but it was a guided visualizations. It

527
00:50:45.559 --> 00:50:52.760
kind of was hypnosis, really, and I managed to find

528
00:50:52.760 --> 00:50:56.840
it again, and it still has the same effect on me,

529
00:50:59.440 --> 00:51:13.760
and it was the person's voice relaxed me, just felt

530
00:51:13.840 --> 00:51:20.840
so peaceful, and I'd look forward to listening to her

531
00:51:23.719 --> 00:51:33.400
in the morning and in the evening. And I knew

532
00:51:33.760 --> 00:51:42.000
before even pressing the play button that as soon as

533
00:51:42.039 --> 00:51:46.440
I've done that pressed the play button. This is in

534
00:51:46.480 --> 00:52:00.880
the days of CD players, pressed the play button, if

535
00:52:00.920 --> 00:52:05.079
that it might have even been a tape recorder, I'd

536
00:52:05.159 --> 00:52:14.920
lie down on the bed and then even without necessarily

537
00:52:16.039 --> 00:52:26.760
listening to her words because I had them memorized. Really,

538
00:52:31.400 --> 00:52:37.400
it was as if my body knew exactly what to do,

539
00:52:42.199 --> 00:53:04.039
and the muscles just almost went into automatic relaxation and

540
00:53:04.159 --> 00:53:17.800
I remember, my mind would slow down. Now. Now, I

541
00:53:18.199 --> 00:53:24.440
was listening to this recording in the early days of

542
00:53:24.559 --> 00:53:35.239
learning hypnosis, and long before I ever made any videos

543
00:53:35.360 --> 00:53:40.079
or audio recordings myself, because I didn't start doing that

544
00:53:40.239 --> 00:53:54.679
till two thousand and six, I knew. I knew how

545
00:53:56.400 --> 00:54:10.199
helpful I found being able to just let go, to

546
00:54:10.320 --> 00:54:15.519
have that trust in the person that I'm listening to,

547
00:54:23.199 --> 00:54:31.239
knowing that it's going to be just as relaxing, if

548
00:54:31.360 --> 00:54:40.719
not more so. Each time you hear my voice, you

549
00:54:40.800 --> 00:54:52.440
may feel the same. Some people have been listening to

550
00:54:52.519 --> 00:55:06.440
me for over a decade, maybe not solidly, obviously not

551
00:55:06.440 --> 00:55:12.760
twenty four hours a day, but maybe people come back.

552
00:55:14.599 --> 00:55:29.679
Some people maybe listen every day. There's something that I

553
00:55:29.719 --> 00:55:45.719
do which you may not realize by listening, is when

554
00:55:46.000 --> 00:56:01.679
I record these recordings. Now, for example, I also am

555
00:56:01.760 --> 00:56:15.559
affected by the words that I say. So if I

556
00:56:15.559 --> 00:56:23.719
said to you, focus on your feet, notice your feet relaxing,

557
00:56:26.440 --> 00:56:34.320
I will be focusing on my feet. I will be

558
00:56:34.440 --> 00:56:52.519
noticing my feet relaxing. If I said, focus on your hands,

559
00:56:55.320 --> 00:57:04.840
and maybe notice the difference between each hand. Perhaps notice

560
00:57:04.960 --> 00:57:11.039
that the air in the room, the temperature of the room,

561
00:57:12.880 --> 00:57:23.280
on the backs of your hands. You may start to

562
00:57:23.840 --> 00:57:31.920
notice what almost feels like a very light breeze, even

563
00:57:32.000 --> 00:57:36.239
though there may not be any type of breeze at

564
00:57:36.239 --> 00:57:49.239
all where you are right now. And as you become

565
00:57:49.880 --> 00:58:04.239
aware of your hands, I'm also aware of how relaxed

566
00:58:04.559 --> 00:58:28.320
my hands our feeling now and when it comes to

567
00:58:29.840 --> 00:58:35.880
potentially drifting off to sleep, which may be the reason

568
00:58:36.199 --> 00:58:52.519
you're listening, I also feel drowsy when I make these recordings.

569
00:58:57.159 --> 00:59:13.719
I also notice my mind drifting. In fact, at times

570
00:59:15.639 --> 00:59:29.840
I've actually fallen asleep without even noticing, and then I

571
00:59:29.960 --> 00:59:41.280
carry on talking. And it's only when I listen back

572
00:59:41.480 --> 00:59:50.480
to do the editing I hear snoring and I think

573
00:59:50.880 --> 01:00:01.039
I don't remember snoring. I remember talking. Is snoring was

574
01:00:01.639 --> 01:00:08.000
a pick turned up? That's why I sound like when

575
01:00:08.000 --> 01:00:18.920
I snore. How I get really into the whole experience.

576
01:00:26.840 --> 01:00:35.880
I don't know how you feel. How relaxed do you

577
01:00:36.000 --> 01:00:46.960
feel in your feet, how relaxed you feel in your hands.

578
01:01:02.000 --> 01:01:14.239
I have noticed more and more that the more relaxed,

579
01:01:15.960 --> 01:01:32.119
deeper level of comfort you feel, the easier your breathing becomes.

580
01:01:38.320 --> 01:01:55.000
It's almost like that additional muscle relaxation. So this allows

581
01:01:55.079 --> 01:02:26.159
you to breathe easier without necessarily focusing on your breath, however,

582
01:02:26.400 --> 01:02:55.199
being able to notice the ease in which you breathe

583
01:02:55.400 --> 01:03:45.239
so naturally, you breathe so very easily and smoothly. Whenever

584
01:03:45.320 --> 01:04:03.679
I imagine my breathing improving, when I've got my eyes closed,

585
01:04:09.679 --> 01:04:22.599
I tend to visualize a beautiful field with trees and

586
01:04:22.800 --> 01:05:02.719
flowers producing all that life giving oxygen. It feels nice

587
01:05:03.039 --> 01:05:23.800
two if nothing else, just taking some time away from everything,

588
01:05:35.079 --> 01:06:07.920
enjoying that feeling of peace serenity with a joyful heart.

589
01:06:33.000 --> 01:06:58.519
Time seems to just drip by so very slowly, relaxed,

590
01:07:04.360 --> 01:07:43.519
so deeply peaceful, completely unattached to any thoughts whatsoever in

591
01:07:43.679 --> 01:08:55.359
this moment, completely free, noticing that your mind has slowed down.

592
01:08:56.359 --> 01:09:43.079
Slowed down because nothing really requires your attention, You can

593
01:09:43.319 --> 01:10:00.439
enjoy the physical sensations of allowing the stress dirept out

594
01:10:00.520 --> 01:10:20.359
of your body, dripping out of every part of your

595
01:10:20.399 --> 01:10:46.000
body and being released from your brain, h your mind

596
01:11:03.800 --> 01:12:02.760
slowly but surely, the muscle sing lex relax so very deeply,

597
01:12:04.640 --> 01:12:35.680
rects so deeply, and the feelings, the pleasant feelings in

598
01:12:35.760 --> 01:13:00.279
your arms and shoulders deepening each part of your body

599
01:13:03.600 --> 01:13:42.039
further and deeper and deeper, noticing the feelings in the

600
01:13:42.079 --> 01:14:44.119
back of your neck, feelings in your wrists, muscles, in

601
01:14:44.399 --> 01:15:34.800
front of your body, I all say, feeling peaceful, deeply,

602
01:15:38.359 --> 01:15:48.640
there's a sense of peace spreads through your fairy core.

603
01:16:19.199 --> 01:16:39.079
Even when you focus on your mind, your mind becomes

604
01:16:46.399 --> 01:18:09.279
beve and slower, beven deep, relaxing, so very slow his stomach,

605
01:18:23.359 --> 01:18:25.439
peas for In's stomach.

606
01:18:47.560 --> 01:18:48.319
Look back.

607
01:18:53.640 --> 01:19:22.479
Notice, Notice how relaxed you'd now feel in the hole

608
01:19:22.840 --> 01:19:55.680
of your back. In spy from your brain all the

609
01:19:55.760 --> 01:20:04.479
way down the middle of your back, sending and receiving

610
01:20:06.880 --> 01:20:38.880
millions of messages every day, deep comfort, increasing deeply relaxed,

611
01:21:08.840 --> 01:21:43.479
your knees, les, spreading these signals down a spine or

612
01:21:43.600 --> 01:22:06.960
cord into air, every part of your body, your shins,

613
01:22:07.159 --> 01:22:57.880
and your calf muscles. We're outbows, feelings of peace and

614
01:22:58.079 --> 01:23:16.119
tranquility spreading through your body, tips of your toes, to

615
01:23:16.239 --> 01:23:28.279
your eyes, your fingers, all the way till you lower back.

616
01:23:40.079 --> 01:24:53.359
The tinker, retinker, peace, drifting mind, just wandering away, happy

617
01:24:53.920 --> 01:25:34.399
to let go, let go completely, let go, so tranquil

618
01:25:58.479 --> 01:26:34.439
your whole body, enjoy a sense of listing go He

619
01:26:35.600 --> 01:28:34.079
for more, Pece enjoying the space, this space of peace

620
01:28:37.600 --> 01:30:59.560
and safety, so airy fy lix, lett him go. Maybe

621
01:31:00.119 --> 01:31:07.560
can just focus on the different parts of your body,

622
01:31:11.680 --> 01:32:21.199
just to notice your forehead and your eyes mutual, so loose,

623
01:32:40.840 --> 01:33:59.880
noticing a sense of complete freedom, absolute freedom, damn two

624
01:34:00.079 --> 01:35:40.039
breath day, peace for energy, peace to breathe so much easier. Yes,

625
01:36:01.000 --> 01:36:12.640
you may have or may not have noticed your mind

626
01:36:13.319 --> 01:37:15.159
drifting peaceful, moveingly, even more deeply in the direction of

627
01:37:19.880 --> 01:38:50.399
total blissful pace, blissful pace, to raft out to pace,

628
01:39:15.079 --> 01:40:12.039
come so calm, let him go, peace with mind relaxed

629
01:40:16.239 --> 01:41:15.439
forty so relaxed, so reaxed. Your body feels almost invisible,

630
01:41:30.640 --> 01:42:40.239
so very relaxed. I'm peaceful, so pa so likes fair.

631
01:42:51.039 --> 01:42:57.319
And you could start to notice that you are feeling

632
01:42:57.680 --> 01:43:09.239
more relaxed, even though I've not purposely focused your mind

633
01:43:09.880 --> 01:43:17.439
upon that sense of physical comfort that is growing within

634
01:43:17.560 --> 01:43:26.720
you throughout your body, and your mind starts to slow down,

635
01:43:31.640 --> 01:43:38.880
And that could be almost in recognition of I guess

636
01:43:39.199 --> 01:43:51.760
my speech not being particularly fast, and things just generally

637
01:43:53.399 --> 01:44:04.439
feel calmer. Just by listening to my voice, you give

638
01:44:04.479 --> 01:44:11.399
yourself an opportunity to take a break from the day,

639
01:44:13.520 --> 01:44:21.079
take a break from your life. As it is, and

640
01:44:21.159 --> 01:44:28.960
to give yourself a rest, given yourself permission to take

641
01:44:29.039 --> 01:44:34.600
some time off, and to allow your body to relax

642
01:44:36.279 --> 01:44:45.479
and allow your mind to slow down, which in turn

643
01:44:46.840 --> 01:44:51.880
releases the tension and he stresses that you had in

644
01:44:51.920 --> 01:45:01.760
your body. It's almost as if the parts of your

645
01:45:01.800 --> 01:45:13.840
body just open up, allowing the negativity out and at

646
01:45:13.840 --> 01:45:22.119
the same time replacing that negativity with positive heathing energy,

647
01:45:25.199 --> 01:45:29.840
which then fills your body up and your mind to

648
01:45:31.439 --> 01:45:49.880
also starts to appreciate those feelings of increasing confidence, an

649
01:45:49.960 --> 01:46:07.039
almost uplifting feeling, positive healing, an energy that spreads through

650
01:46:07.079 --> 01:46:17.960
your body like a wave of comfort. And all this

651
01:46:18.079 --> 01:46:30.159
comes from just allowing yourself a few minutes, maybe half

652
01:46:30.199 --> 01:46:34.079
an hour, however long you want it to be, to

653
01:46:34.359 --> 01:46:48.239
just rest and allow your mind and your body to

654
01:46:48.319 --> 01:47:05.359
almost reset itself to the settings of comfort and relaxation, calmness,

655
01:47:09.199 --> 01:47:18.600
which allows more room for feelings of pleasure and happiness

656
01:47:22.600 --> 01:47:31.680
to move around your body and into your mind, almost

657
01:47:32.199 --> 01:47:36.840
as if your mind and your body are sinking together,

658
01:47:41.079 --> 01:47:50.840
almost mirroring each other with that growing positivity and calmness.

659
01:47:55.840 --> 01:48:03.319
And it feels nice, really does feel nice to know

660
01:48:03.560 --> 01:48:12.479
that you are the one that has allowed yourself to

661
01:48:12.720 --> 01:48:26.720
feel more comfort and to experience more at this deep

662
01:48:27.159 --> 01:48:43.239
relaxation spreading throughout your body, and as I focus on

663
01:48:43.479 --> 01:48:49.199
each part of your body, you can notice that that

664
01:48:49.520 --> 01:49:06.199
part becomes even more relax just by focusing on it.

665
01:49:06.199 --> 01:49:15.880
It becomes even more calm and comfortable just by focusing.

666
01:49:19.920 --> 01:49:26.000
And as I move down your body, starting at your head,

667
01:49:28.359 --> 01:49:35.079
the parts that you've already focused on will continue to

668
01:49:35.239 --> 01:49:42.880
relax deeply and those parts that we've not yet focused

669
01:49:42.920 --> 01:49:56.359
on or just automatically release any remain intention in anticipation

670
01:49:56.680 --> 01:50:09.720
of even more comfort about to come. Now, I'm going

671
01:50:09.760 --> 01:50:16.720
to start by focusing on your forehead, just being aware

672
01:50:17.000 --> 01:50:26.000
of the feelings of your forehead and any background sounds.

673
01:50:27.399 --> 01:50:32.279
But mister Herbert, the pigeon can just allow you to

674
01:50:32.439 --> 01:50:39.720
feel even more relaxed. Just means you're in the moment.

675
01:50:42.800 --> 01:50:50.199
This isn't this isn't a sterile environment. This is the world.

676
01:50:51.600 --> 01:50:57.640
I live in the countryside, so there's lots of nature

677
01:50:58.159 --> 01:51:08.720
sounds around. So as you focus on your forehead, just

678
01:51:08.920 --> 01:51:18.960
notice how it becomes even more relaxed as you focus

679
01:51:19.000 --> 01:51:25.840
only on my voice and that part of your body.

680
01:51:28.680 --> 01:51:38.439
Moving down to your eyes, focusing on your eyes, noticing

681
01:51:39.439 --> 01:51:49.159
how your eyelids feel so heavy yet so light at

682
01:51:49.199 --> 01:51:55.640
the same time, and all the muscles around your eyes

683
01:51:55.880 --> 01:52:10.359
relaxing completely. Moving your focus down to your mouth, your lips,

684
01:52:10.800 --> 01:52:17.520
your tongue, your teeth, and your gumbs, the whole of

685
01:52:17.560 --> 01:52:32.600
your mouth relaxing, calm and loose as you focus now

686
01:52:33.199 --> 01:52:40.039
on your jaw, not just the part of your jaw

687
01:52:40.199 --> 01:52:44.640
near your mouth and your chin, but all the way

688
01:52:44.720 --> 01:52:51.079
up the size of your face to your ears, the

689
01:52:51.359 --> 01:53:02.840
hole of your jaw, feeding more relaxed.

690
01:53:06.199 --> 01:53:09.279
And calm.

691
01:53:15.079 --> 01:53:24.239
Focusing on your neck, the front of your neck and

692
01:53:24.279 --> 01:53:37.319
your throat, relaxing and loose and calm. The side of

693
01:53:37.439 --> 01:53:42.720
your neck, the right and left side of your neck,

694
01:53:45.640 --> 01:54:02.119
relax and loose and calm. Now the back of your neck.

695
01:54:05.359 --> 01:54:14.680
Focus in on the back of your neck, letting go

696
01:54:15.359 --> 01:54:21.159
of any tension that may have been there before, and

697
01:54:21.800 --> 01:54:35.479
enjoying that sense of increasing comfort and release that you

698
01:54:35.600 --> 01:54:46.399
can experience in the back of your neck. Moving down

699
01:54:46.840 --> 01:54:54.199
your back and moving either side of your spine right

700
01:54:54.239 --> 01:54:59.199
from the top of your back all the way down

701
01:55:00.039 --> 01:55:12.279
the bottom of your back down to your lower back.

702
01:55:17.319 --> 01:55:24.399
And as you move up and down your spine, you

703
01:55:24.439 --> 01:55:31.600
can feel the muscles either side of your spine relaxing

704
01:55:32.279 --> 01:55:45.680
even more. And as those muscles relax, that sense of

705
01:55:45.920 --> 01:55:56.640
comfort starts to spread outwards from your spine into both

706
01:55:56.800 --> 01:56:04.399
sides of your back, the top of your back, the middle,

707
01:56:04.479 --> 01:56:13.039
and your lower back. And as you scan gently and

708
01:56:13.560 --> 01:56:20.479
slowly up and down your back, there's the muscles in

709
01:56:20.600 --> 01:56:29.960
the top of your back relax and become looser. The

710
01:56:30.079 --> 01:56:36.119
muscles in the middle of your back also seem to

711
01:56:36.359 --> 01:56:45.520
just almost divide from each other, separating and almost melting.

712
01:56:51.279 --> 01:56:57.319
And in your lower back there seems to be an

713
01:56:57.319 --> 01:57:11.600
extra special feeling of comfort that spreads into your hips.

714
01:57:13.840 --> 01:57:21.560
Sit down your lower back, get into your hips, into

715
01:57:21.600 --> 01:57:28.760
the area where your cosicks are, and into your buttocks,

716
01:57:30.560 --> 01:57:37.199
and all those muscles that spread from your lower back

717
01:57:39.640 --> 01:57:51.920
into your hip area start to melt, start to really

718
01:57:53.079 --> 01:58:03.800
let go. I don't even know where about. To focus

719
01:58:03.920 --> 01:58:12.760
on your shoulders. Your back and your spine will continue

720
01:58:13.119 --> 01:58:31.600
to let go, continue to relax so calmly, and as

721
01:58:31.640 --> 01:58:37.079
you focus on your shoulders, you may notice that they're

722
01:58:37.159 --> 01:59:07.960
already feeling really loose. They're already feeding calm and fear.

723
01:59:12.319 --> 01:59:20.640
Those muscles then move from your neck into your shoulders

724
01:59:27.159 --> 01:59:38.840
feel so soft and gentle, so smooth.

725
01:59:44.359 --> 01:59:56.800
And calm, and.

726
01:59:56.760 --> 02:00:09.680
The feeding in your shoulders seens to spread deep into

727
02:00:09.720 --> 02:00:20.159
your shoulders, that sense of relaxation, not just traveling deeply

728
02:00:20.560 --> 02:00:37.479
into your muscles, but also relaxing the bones and moving

729
02:00:37.600 --> 02:00:46.439
all away to underneath your arms, relaxing that whole area

730
02:00:46.600 --> 02:00:51.640
between the tops of your shoulders and underneath your arms.

731
02:00:55.840 --> 02:01:11.039
He then you feel so relaxed and comfortable in your shoulders.

732
02:01:14.560 --> 02:01:36.840
Who sends that deep healing message into your arms, And

733
02:01:36.880 --> 02:01:41.920
you may feel almost as if your arms are not

734
02:01:42.079 --> 02:02:04.960
even there, because they're so relaxed, so deeply relaxed, so

735
02:02:05.000 --> 02:02:36.359
so calm.

736
02:02:21.319 --> 02:02:21.479
So.

737
02:02:28.079 --> 02:02:43.239
Pose a feeling spreading all the way down your arms

738
02:02:45.920 --> 02:03:11.960
to your elbows, including your elbows circumforts spreads or away

739
02:03:14.640 --> 02:03:34.119
into rests of forearments, induists so heavy, yet at the

740
02:03:34.479 --> 02:04:18.239
same time so light and gentle. Frek sick. Now on

741
02:04:20.760 --> 02:05:14.439
your hands, my hands, so peaceful in your hands. There's

742
02:05:14.439 --> 02:05:37.319
a sense of real peace. It just seems to I

743
02:05:37.479 --> 02:06:16.800
feel so familiar when your hands relax deeply, eles you things,

744
02:06:48.960 --> 02:07:54.520
you things, sadles with your finger tips, moving your attention

745
02:07:55.880 --> 02:08:23.720
to the front to your body, so comfortable, move in

746
02:08:23.800 --> 02:09:51.119
your focus to your legs, why my souls in your thighs,

747
02:10:07.640 --> 02:10:45.079
your knees, so relaxed, the carved mussels and just shains

748
02:10:48.760 --> 02:13:01.920
compasitely four faith a new feet so peaceful.

749
02:13:03.079 --> 02:13:51.039
Soclm so peaceful, sircom su peaceful.

750
02:13:53.960 --> 02:14:13.039
Saclm so peace fall RelA same.

751
02:14:18.159 --> 02:14:23.439
Peace fall, so.

752
02:14:23.920 --> 02:14:39.039
Calm, loving that deep relaxation, to spread your chest, in

753
02:14:39.199 --> 02:15:10.319
your stomach, so relax, letting go h everything. So I'm

754
02:15:10.319 --> 02:15:21.600
gonna start counting down now from twenty down to one.

755
02:15:22.439 --> 02:15:25.640
You can imagine in a way it's like just walking

756
02:15:25.760 --> 02:15:31.640
down some steps and each step or twenty steps, and

757
02:15:31.720 --> 02:15:42.159
each step represents a level of comfort. Each step represents

758
02:15:44.680 --> 02:15:57.159
a deepening of that comfort, and the fervies you walk

759
02:15:57.239 --> 02:16:08.279
down those steps, the deeper and more relaxed you feel.

760
02:16:09.640 --> 02:18:44.559
So starting with number twenty twenty nineteen eighteen seventeen siksting

761
02:19:59.600 --> 02:27:08.600
yes eight fourteen four s too well five eight nine

762
02:27:08.879 --> 02:36:54.600
eight seven si five four two one no. As you

763
02:36:54.760 --> 02:37:08.079
focus on your eyes, We're gonna count down from ten

764
02:37:08.280 --> 02:37:23.159
down to one. Focus in just on your eyes, your eyelids,

765
02:37:23.600 --> 02:37:32.479
the muscles around your eyes, your eye walls themselves, our

766
02:37:32.559 --> 02:37:49.479
whole area that makes up your eye. And as we

767
02:37:49.680 --> 02:37:58.120
count down from ten down to one. Whilst focus in

768
02:37:58.200 --> 02:38:13.639
on your eyes, you'll become twice is relaxed with each

769
02:38:14.000 --> 02:38:26.680
number counting down that you may find the all you

770
02:38:26.760 --> 02:38:35.719
want to do is just drift off to sleep. And

771
02:38:35.760 --> 02:38:42.399
if that's what you want, then just allow yourself to

772
02:38:42.440 --> 02:38:57.120
do that. Now, focusing on your eyes, I'm going to

773
02:38:57.239 --> 02:39:07.120
begin counting down from ten down to one right now,

774
02:39:15.479 --> 02:48:19.559
ten nine fight fourn s five four three two one.

775
02:48:19.879 --> 02:48:36.600
So counting down from ten to one ten nine eight

776
02:48:39.399 --> 02:49:04.239
seven six five four three two one. And maybe that

777
02:49:04.399 --> 02:49:08.520
was a bit too quick in order to relax. Maybe

778
02:49:08.520 --> 02:49:14.120
it's a bit too fast for you to notice the

779
02:49:14.159 --> 02:49:21.000
calming of your body, maybe even a little bit of

780
02:49:21.079 --> 02:49:25.040
pressure there, Like you're count it down from ten to one.

781
02:49:25.120 --> 02:49:28.559
Would you expect me to do? Man, expect me to

782
02:49:28.600 --> 02:49:38.399
stick gold floppy just because you're counting down. We could

783
02:49:38.440 --> 02:49:42.360
try it again, but this time I go this slower.

784
02:49:44.440 --> 02:49:49.319
This time, as you focus on the whole of your

785
02:49:49.360 --> 02:49:57.760
body before we focus on your legs. Just notice how

786
02:49:57.799 --> 02:50:11.920
your body does start to feel more relaxed with every

787
02:50:12.040 --> 02:50:45.159
number that I count down ten nine eight seven six

788
02:50:53.520 --> 02:52:02.479
five four three two one. I just notice how how

789
02:52:02.559 --> 02:52:12.719
you feel generally how your body feels. It's not necessarily

790
02:52:12.760 --> 02:52:23.200
even about counting down from ten to one. It's that

791
02:52:23.440 --> 02:52:43.200
space that you have, that space between being active physically

792
02:52:43.319 --> 02:52:52.959
or mentally to just sitting or lying down, just being there,

793
02:52:53.680 --> 02:52:59.159
not doing anything, not saying anything, or needing to think

794
02:52:59.239 --> 02:53:05.159
about anything. So it opens up a space, you know,

795
02:53:05.319 --> 02:53:15.479
a bit of a space, a gap. And the more

796
02:53:15.920 --> 02:53:19.440
I comed down from ten to one, the bigger that

797
02:53:19.479 --> 02:53:30.520
gap becomes. So there's that gap of calmness, of comfort, relaxation.

798
02:53:36.399 --> 02:53:48.920
It's a nice feeling, and it moves those stresses or

799
02:53:49.280 --> 02:54:03.559
discomforts physically or emotionally, moves them away. Allows you.

800
02:54:05.840 --> 02:54:06.479
To just.

801
02:54:09.360 --> 02:54:16.120
Slow down. Someone to count again from ten down to one,

802
02:54:16.520 --> 02:54:26.760
and notice that gap widening, the gap, And as it widens,

803
02:54:26.799 --> 02:54:32.879
it's almost like the stress and attention falls into the

804
02:54:32.920 --> 02:55:54.239
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

805
02:56:12.399 --> 02:56:57.399
three two.

806
02:56:47.680 --> 02:56:59.600
One.

807
02:57:00.000 --> 02:57:21.040
What is your body feel now? Can you notice do

808
02:57:21.079 --> 02:57:58.040
you feeling calmer, the feeling more relaxed as we now

809
02:57:58.200 --> 02:58:18.920
focus on your legs, just your legs. We're just gonna

810
02:58:18.959 --> 02:58:38.399
start with focusing on your thighs. Of course, it's not

811
02:58:38.479 --> 02:58:47.000
the most exciting thing to be doing because I'm sure,

812
02:58:47.079 --> 02:58:49.719
like most of your body is not a lot going

813
02:58:49.760 --> 02:59:01.799
on right now. Just focus in on the whole of

814
02:59:01.840 --> 02:59:08.319
your thighs, the tops of your thighs, the sides of

815
02:59:08.399 --> 02:59:15.319
your thighs, the bottoms of your thighs, your outer thighs,

816
02:59:15.360 --> 02:59:20.239
and your inner thighs. Basically the whole of your thigh

817
02:59:20.360 --> 02:59:29.159
that leads into your hip and it goes down to

818
02:59:29.360 --> 02:59:43.399
your knee joints. Now, this is a big area. It's

819
02:59:43.440 --> 02:59:49.000
a very heavy area, it's very strong. Probably the strongest

820
02:59:49.920 --> 03:00:03.159
muscles in your body are in your thighs. But I

821
03:00:03.159 --> 03:00:11.559
don't think we perhaps give enough attention to our thighs.

822
03:00:17.399 --> 03:00:28.200
Perhaps we don't acknowledge how important our thighs are to

823
03:00:28.360 --> 03:00:49.000
our lives, how much they actually do for us all

824
03:00:49.079 --> 03:00:59.520
through our lives. And it may seem to sound really weird,

825
03:00:59.600 --> 03:01:08.000
but I think that all of our body parts, especially

826
03:01:08.120 --> 03:01:15.760
our thighs, need some TLC, a bit of love shown,

827
03:01:16.760 --> 03:01:34.799
a bit of acknowledgement. I thank you gratitude for what

828
03:01:34.840 --> 03:01:43.959
our thighs do for us. And I know this may

829
03:01:44.120 --> 03:01:50.399
sound a bit strange. Maybe you think, why am I

830
03:01:50.559 --> 03:01:53.399
sure how should be out in the garden hugging a

831
03:01:53.479 --> 03:02:01.879
tree or something well, it's hard to set a microphone

832
03:02:01.959 --> 03:02:05.000
up on a tree. That's why I'm doing this indoors.

833
03:02:05.040 --> 03:02:08.600
Otherwise I would be outside hugging a tree. Now I

834
03:02:08.600 --> 03:02:17.399
can't see the television from the tree. If you move

835
03:02:17.440 --> 03:02:27.360
down to your knees gain such an important part. And

836
03:02:27.399 --> 03:02:31.879
I think we don't necessarily I'll speak for myself here,

837
03:02:34.319 --> 03:02:39.440
I don't necessarily appreciate all that my knees do for

838
03:02:39.559 --> 03:02:46.000
me until I have a problem with my knee. It's occasionally,

839
03:02:46.079 --> 03:02:51.040
if I ever maybe i'll pash it or it's aching

840
03:02:51.239 --> 03:02:57.680
for some reason. It's then that I realize how much

841
03:02:57.760 --> 03:03:02.159
it does. You know, the benefit of being able to

842
03:03:02.319 --> 03:03:12.319
use my legs without any kind of physical discomfort is

843
03:03:12.360 --> 03:03:21.200
a beautiful thing that's possibly not appreciated until it's temporarily removed.

844
03:03:22.200 --> 03:03:29.319
You know that's comfort. But as you focus on your knees,

845
03:03:31.360 --> 03:03:37.040
regardless of how your knees feel, you can have that

846
03:03:37.280 --> 03:03:43.520
sense of gratitude and love to your knees for all

847
03:03:43.559 --> 03:03:55.879
that they do for you. And you can still have

848
03:03:55.959 --> 03:04:01.079
that attention on your thighs and maybe notice how thighs feel.

849
03:04:03.239 --> 03:04:21.200
Maybe you've noticed that they are relaxing more deeply as

850
03:04:21.239 --> 03:04:26.760
you focus now on the bottoms of your legs, your shins,

851
03:04:27.520 --> 03:04:33.239
and your calf muscles, and the bones between your knees

852
03:04:33.959 --> 03:04:41.719
and your feet incorporate, and of course your ankles so important.

853
03:04:47.200 --> 03:04:51.799
You know, anyone that's had even like the slightest sprain

854
03:04:51.920 --> 03:04:59.000
of an ankle knows how how much we take our

855
03:04:59.079 --> 03:05:07.680
ankles for hunted. And it's kind of strange in a

856
03:05:07.719 --> 03:05:13.319
way when you think that. You know, logically, our wrists

857
03:05:13.479 --> 03:05:16.719
are a lot thinner than the rest of our arms,

858
03:05:17.440 --> 03:05:20.920
which is okay, it doesn't I can't see any problem

859
03:05:20.959 --> 03:05:25.879
with that because we're just picking stuff up. But our

860
03:05:25.959 --> 03:05:31.840
ankles so much thinner than the rest of our legs,

861
03:05:38.200 --> 03:05:42.639
and from a physics perspective or logical even it doesn't

862
03:05:42.680 --> 03:05:48.639
really make sense that all this weight would ultimately be

863
03:05:49.760 --> 03:06:01.280
resting on your ankles then leading to your feet. Thin area,

864
03:06:02.399 --> 03:06:09.520
a thin bone. Yeah, it does so much great work.

865
03:06:11.520 --> 03:06:21.239
Supports us, supports our body for a lifetime, helps us

866
03:06:21.719 --> 03:06:31.120
to balance, It helps you to get around and be mobile.

867
03:06:37.399 --> 03:06:45.360
And there's the calf muscles. Of course, when I was younger,

868
03:06:45.559 --> 03:06:48.920
I couldn't see the point in calf muscles didn't seem

869
03:06:48.920 --> 03:06:54.079
to do anything. Okay, if I walked around on tiptoes,

870
03:06:54.799 --> 03:06:58.680
then my calf muscles get some work. But of course

871
03:06:58.719 --> 03:07:02.879
that's not true. The car muscles are being used whenever

872
03:07:02.920 --> 03:07:14.840
we use our legs, and your shins there to protect

873
03:07:16.840 --> 03:07:25.520
your lower legs, shaped in a way almost as a

874
03:07:25.559 --> 03:07:37.959
protector for the bone, leading of course to your ankles

875
03:07:41.200 --> 03:07:47.840
and your feet. But we're not going to focus on

876
03:07:47.879 --> 03:07:50.120
your feet. We're just going to focus on the legs.

877
03:07:52.079 --> 03:07:56.680
I realize that now that I've mentioned your feet, it

878
03:07:56.840 --> 03:08:01.799
probably focuses on them anyway, So maybe I should focus

879
03:08:01.799 --> 03:08:07.680
on your feet a little bit. You can have them

880
03:08:07.719 --> 03:08:13.520
in your awareness the same as you have your thighs

881
03:08:13.520 --> 03:08:17.920
in your awareness. Even though we haven't been focusing on

882
03:08:18.000 --> 03:08:24.200
your thighs a few minutes, we've been focusing on your ankles,

883
03:08:29.879 --> 03:08:45.079
there's still that sensation of comfort in your thighs and

884
03:08:45.200 --> 03:08:54.639
this that movement of energy because the thighs hold lots

885
03:08:54.639 --> 03:09:00.120
of different sensations. Of course, there's the muscles, the the

886
03:09:00.239 --> 03:09:12.799
extraw muscles that we have in our thighs, but the

887
03:09:12.840 --> 03:09:18.879
skin on the outside of the thighs, as in the

888
03:09:18.920 --> 03:09:24.520
outside of all of our body, can be very sensitive,

889
03:09:28.399 --> 03:09:42.440
sensitive to the touch, sensitive to temperature, and inside your thighs,

890
03:09:44.600 --> 03:09:49.399
the bones, there's the muscle, there's the blood, vessels, the

891
03:09:49.600 --> 03:09:59.639
ar trees, all this stuff that's inside your thighs. I

892
03:09:59.639 --> 03:10:03.200
guess sometimes it'd be nice if you could actually put

893
03:10:03.200 --> 03:10:10.600
your fingers inside your thighs and a message, so you

894
03:10:10.600 --> 03:10:14.200
can message on the outside, of course, but to be

895
03:10:14.200 --> 03:10:17.399
able to get deep into the muscles, and to be

896
03:10:17.399 --> 03:10:22.559
able to just message inside your thighs, message in the

897
03:10:22.639 --> 03:10:31.440
bones of your leg, massage in all the veins, and

898
03:10:31.559 --> 03:10:42.040
just gently healing your thighs, and you could move down

899
03:10:44.040 --> 03:10:49.159
message and inside your knees, just message in those bones,

900
03:10:50.120 --> 03:10:57.200
but with healing fingertips spreading that healing energy deep into

901
03:10:57.239 --> 03:11:06.719
the joints of your knee. Of course, there's the back

902
03:11:06.920 --> 03:11:11.879
of your your knee, you know, the inside crease where

903
03:11:11.879 --> 03:11:19.319
your knee is. It's a very sensitive area. Very it

904
03:11:19.360 --> 03:11:23.399
feels very nice when you stroke it. That might be

905
03:11:23.399 --> 03:11:27.399
because it's an area that's not really touched very often.

906
03:11:29.399 --> 03:11:36.319
It's almost like a hidden part, that crease in your legs.

907
03:11:36.360 --> 03:11:43.440
It's almost it's like a part that has a sensitivity

908
03:11:43.520 --> 03:11:54.000
which is a little bit different. Of course, it's protected

909
03:11:54.040 --> 03:12:05.399
by your legs, so you can imagine putting your fingers

910
03:12:05.440 --> 03:12:14.879
into that crease in your legs, that fold in between

911
03:12:14.920 --> 03:12:20.000
your legs. You can just message with your fingertips. Imagine

912
03:12:20.000 --> 03:12:31.079
your fingertips going inside, message in the muscle tissue. You

913
03:12:31.120 --> 03:12:37.200
can of course field the bones of your knees heading

914
03:12:37.399 --> 03:12:50.159
through your fingertips, and then as you go down to

915
03:12:50.200 --> 03:12:53.040
your calf muscles. Now that's the part I'd like to

916
03:12:53.040 --> 03:12:58.479
be able to really put my fingertips deep inside my

917
03:12:58.639 --> 03:13:07.399
calf muscles, massage in every single tissue of that muscle,

918
03:13:08.959 --> 03:13:18.879
healing every part, and then doing the same for my shins,

919
03:13:22.079 --> 03:13:29.440
massage in and gently stroking the bones, gently stroking them,

920
03:13:29.840 --> 03:13:34.079
healing in a loving way, because they deserve to be

921
03:13:34.159 --> 03:13:41.399
treated as the precious bones that they are, because our

922
03:13:41.479 --> 03:13:45.079
legs are so precious as in all the other parts

923
03:13:45.120 --> 03:13:52.840
of our body, and more precious of any ChIL on

924
03:13:52.879 --> 03:14:09.280
the planet. When you start to think about your legs

925
03:14:09.360 --> 03:14:20.479
in this way, it can change your perspective. It might

926
03:14:20.639 --> 03:14:27.399
sound a bit a bit silly to start with the

927
03:14:27.440 --> 03:14:35.600
idea of having love for your legs, showing appreciation for

928
03:14:35.719 --> 03:14:41.799
your thighs, wanting to be able to put your hands

929
03:14:42.719 --> 03:14:49.639
in your thighs and massage the muscles and the bones,

930
03:14:51.479 --> 03:14:57.200
and to get your fingers deep in there, releasing all tension,

931
03:15:00.239 --> 03:15:09.680
to show how much you care about your legs, how

932
03:15:09.719 --> 03:15:15.680
much you care for what your legs do for you regularly,

933
03:15:18.040 --> 03:15:28.239
your knees, your calves, your ankles, the strength of your ankles,

934
03:15:31.120 --> 03:15:35.879
considering how thin they are compared to the rest of

935
03:15:35.920 --> 03:15:45.719
your legs, especially your thighs. Yeah, they're so strong, so flexible,

936
03:15:49.479 --> 03:16:02.319
absolutely amazing things. Your ankles are truly a gift because

937
03:16:02.319 --> 03:16:11.120
of what they do for you, supporting all that weight,

938
03:16:13.079 --> 03:16:17.479
regardless of how what weight you are, even if you

939
03:16:17.600 --> 03:16:22.360
only eat eight stone, it's still a lot of weight

940
03:16:22.559 --> 03:16:29.239
for these little ankles. Now, I'm a lot heavier than

941
03:16:29.319 --> 03:16:39.360
eight stone double down, Yet my ankles support my body

942
03:16:40.040 --> 03:16:46.600
all the time, although they do give off a sigh

943
03:16:46.639 --> 03:16:51.840
of relief when I sit down, as in fact, my

944
03:16:51.879 --> 03:17:00.840
whole legs do. My feet. My feet also go, my

945
03:17:00.920 --> 03:17:01.680
toes clap.

946
03:17:02.840 --> 03:17:21.600
We're so happy.

947
03:17:23.319 --> 03:17:32.879
Your legs really are amazing. And I know that about

948
03:17:33.479 --> 03:17:39.319
talking about your legs is probably possibly among the most

949
03:17:40.200 --> 03:17:47.760
most boring things I've ever heard anyone say. Possibly you're

950
03:17:47.879 --> 03:17:54.920
boring or not. Everything I said is true. Your legs

951
03:17:55.360 --> 03:18:15.399
are amazing. Your legs deserve not just respect. They deserve

952
03:18:15.479 --> 03:18:27.959
to relax deeply. They deserve to take some time out

953
03:18:28.440 --> 03:18:52.079
of the day to just let go completely. Your legs

954
03:18:57.360 --> 03:19:10.639
really can relax. And because the legs are so such

955
03:19:10.680 --> 03:19:15.239
a most, you know, very important part of your body.

956
03:19:16.479 --> 03:19:19.120
When you relax your legs, the rest of your body

957
03:19:19.760 --> 03:19:38.520
also naturally follows in that journey of comfort. I can

958
03:19:38.600 --> 03:19:43.600
feel it in my hips. My hips feel really loose,

959
03:19:46.840 --> 03:19:51.479
and also my lower back as well. My lower back

960
03:19:51.680 --> 03:19:57.239
really feels it feels stretched, even though I'm just sitting

961
03:19:57.280 --> 03:20:03.319
in a chair and there's no stretch as far as

962
03:20:03.319 --> 03:20:06.399
I'm aware that I'm doing. It's almost as if the

963
03:20:06.520 --> 03:20:10.479
muscles are just relaxed so much that there is a

964
03:20:10.600 --> 03:20:35.319
natural stretch as the tension has reduced a lot. And

965
03:20:35.399 --> 03:20:42.879
I'm now going to count down from ten down to one,

966
03:20:43.079 --> 03:21:17.799
and you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five, four.

967
03:21:20.719 --> 03:21:36.680
Three two one relax.

968
03:21:44.520 --> 03:21:48.360
So I'm just going to count down from five down

969
03:21:48.399 --> 03:21:52.879
to one. And as a countdown, if you just focus

970
03:21:52.920 --> 03:22:00.879
on the numbers, just the numbers counting down, and notice

971
03:22:01.760 --> 03:22:09.799
how you feel in this moment as you hear the

972
03:22:09.879 --> 03:22:18.000
numbers counting down, Knowing that those numbers counting down represent

973
03:22:18.959 --> 03:22:28.040
you feeling calmer, not just in your body, but also

974
03:22:30.280 --> 03:22:37.479
relaxing your mind. Just notice how you feel. There's nothing

975
03:22:38.159 --> 03:22:43.520
to do, there's nothing to say, there's nothing to think about.

976
03:22:46.520 --> 03:23:35.639
Starting with number five, four, three two one. As you

977
03:23:35.799 --> 03:23:49.399
notice the gradual letting go of the tension in your body,

978
03:23:52.079 --> 03:23:57.879
you may also begin to notice and be aware of

979
03:23:57.920 --> 03:24:06.719
how your mind is is starting to slow down. This

980
03:24:06.879 --> 03:24:13.559
is just a natural thing that happens. It's not really

981
03:24:13.600 --> 03:24:20.920
a special procedure. It's just natural because as your body relaxes,

982
03:24:21.079 --> 03:24:26.559
your mind also starts to relax, and the more your

983
03:24:26.600 --> 03:24:29.840
mind relaxes, the more your body relaxes. It's just a

984
03:24:30.000 --> 03:24:42.600
continuous circle of relaxation. And is that calmness that comes

985
03:24:42.680 --> 03:24:50.000
from relative quietness. You know, even even if there's background

986
03:24:50.159 --> 03:24:56.799
sounds either your side or mind, it's still going to

987
03:24:56.959 --> 03:25:02.719
be quite calm. You know, you haven't got the television on,

988
03:25:03.280 --> 03:25:07.559
there's no music in the background, unless you're listening to

989
03:25:07.600 --> 03:25:15.360
the recording with music. Of course, you're very likely not

990
03:25:15.399 --> 03:25:17.479
going to be sitting in a room with other people.

991
03:25:18.360 --> 03:25:23.040
Of course it might be, but generally it's more ideal

992
03:25:23.079 --> 03:25:28.600
if you can do this on your own so no distractions,

993
03:25:34.280 --> 03:25:47.239
and when you stop thinking about stuff, relaxation automatically rises,

994
03:25:49.559 --> 03:26:00.360
a sense of comfort starts to grow, and without trying

995
03:26:00.399 --> 03:26:09.280
to build it up into something fantastical or something magical,

996
03:26:11.360 --> 03:26:21.920
this is just a natural process, something that's easy to accomplish.

997
03:26:24.399 --> 03:26:28.760
In fact, it's almost you know, the sense of relaxing

998
03:26:29.600 --> 03:26:36.360
completely happens really when you put no effort into it.

999
03:26:36.360 --> 03:26:42.079
It's not something that you can really force. It's something

1000
03:26:42.200 --> 03:26:52.959
that happens naturally. And part of the process of this

1001
03:26:53.239 --> 03:27:05.200
recording and others is simply to allow you to take

1002
03:27:05.280 --> 03:27:20.239
advantage of this space, this time, to just let go,

1003
03:27:23.239 --> 03:27:31.520
to just be here, to be in tune with how

1004
03:27:31.559 --> 03:27:44.959
you feel, yet with the intention of wanting to relax

1005
03:27:45.079 --> 03:27:56.559
deeply and maybe even to fall asleep, depending on what

1006
03:27:56.639 --> 03:28:02.799
it is that you wish for yourself in this moment.

1007
03:28:09.760 --> 03:28:19.120
As we know, relaxing is the majority of the process

1008
03:28:19.239 --> 03:28:24.440
of falling asleep. The actual falling asleep part is the

1009
03:28:24.520 --> 03:28:32.360
tiny bit at the end. The deeper relaxed you become,

1010
03:28:36.280 --> 03:28:54.239
the easier you find yourself drifting. You can also if

1011
03:28:54.280 --> 03:29:10.239
you choose stay focused on my voice and really enjoy

1012
03:29:11.079 --> 03:29:34.399
the process of gradually relaxing each muscle in your body

1013
03:29:39.440 --> 03:30:08.600
effortlessly and just observing the sensation of letting go completely.

1014
03:30:14.600 --> 03:30:22.200
This time, I'm going to count from six down to one,

1015
03:30:23.520 --> 03:30:32.680
and you can notice your mind calming down more with

1016
03:30:33.079 --> 03:30:46.879
each number that you hear me say naturally, feeling calm

1017
03:30:47.239 --> 03:33:01.319
and slow and be peaceful. Six, five, four, three two

1018
03:33:25.159 --> 03:34:00.239
on being aware of hell, your mind to slow right down, sinking.

1019
03:34:00.200 --> 03:34:03.520
H deeply.

1020
03:34:05.799 --> 03:34:26.600
Into relaxation. And as you focus on your mind, you

1021
03:34:26.639 --> 03:34:35.959
may notice that there are some thoughts still there, maybe

1022
03:34:36.079 --> 03:34:45.920
some stubborn thoughts that for some reason perhaps need your attention.

1023
03:34:52.879 --> 03:35:01.719
So what you can do is send love to those thoughts.

1024
03:35:04.920 --> 03:35:15.799
Sprinkle those thoughts with love like all petals from a flower.

1025
03:35:16.840 --> 03:35:23.760
Just sprinkle it over them, petals filled with love towards

1026
03:35:23.840 --> 03:35:30.520
those thoughts, to let those thoughts know that you're not

1027
03:35:30.559 --> 03:35:39.399
abandoned in them. You just need them. You require them

1028
03:35:39.440 --> 03:35:51.799
to just calm down, slow down, quiet down for now.

1029
03:35:59.479 --> 03:36:04.520
So as you focus on those remaining thoughts, as we

1030
03:36:04.719 --> 03:36:09.959
count down this time from seven down to one with

1031
03:36:10.079 --> 03:36:24.200
each number, just imagine sprinkling those flower petals of love, kindness,

1032
03:36:25.559 --> 03:36:37.479
gratitude over those thoughts, which will allow them to just

1033
03:36:38.840 --> 03:36:53.920
melt away and relax deeply. With every number, those thoughts

1034
03:36:54.000 --> 03:38:28.879
will become more and more relaxed. Starting with number seven, six, five, four, three,

1035
03:39:01.440 --> 03:39:49.920
two one, I need him. Now, Notice how relaxed you're

1036
03:39:50.079 --> 03:40:09.879
feeling in your body. We're going to focus on your hands,

1037
03:40:15.680 --> 03:40:22.040
because the more relaxed your hands are, the more relaxed

1038
03:40:22.200 --> 03:40:43.239
your body and mind are. And you focus on your

1039
03:40:43.360 --> 03:40:53.559
hands and your fingers, there's nothing needed to be done.

1040
03:40:54.559 --> 03:40:59.600
There's no clenching of fists or tents in the fingers

1041
03:40:59.680 --> 03:41:11.920
or any thing like that. It's just noticing and focusing

1042
03:41:13.280 --> 03:41:38.840
on your hands, noticing how they feel. Because the more

1043
03:41:41.040 --> 03:41:51.760
relaxed your hands feel, the calmer your mind feels, and

1044
03:41:51.799 --> 03:42:09.200
the more comfort you feel throughout your body. You may

1045
03:42:11.600 --> 03:42:54.680
have already noticed you're mind is starting to dressed like him,

1046
03:42:58.760 --> 03:43:13.520
just on your hands and fingers, allowing them to experience

1047
03:43:16.120 --> 03:43:24.559
a real deepening of that relaxation in your hands and fingers,

1048
03:43:30.360 --> 03:43:52.760
more and more relaxed. With each number from eight down

1049
03:43:52.840 --> 03:44:05.719
to one, you can almost feel that healing and relaxing

1050
03:44:06.159 --> 03:44:22.280
energy spreading into your hands and fingers, becoming yell more

1051
03:44:24.479 --> 03:44:41.319
relaxing with each number you hear going down eight down

1052
03:44:42.000 --> 03:45:48.760
to one, drifting, drifting, again starting with number eight seven

1053
03:46:17.719 --> 03:49:03.959
six five four threeho just being here now, nothing to

1054
03:49:04.040 --> 03:49:14.559
think about, nothing to do, nothing to say, and everything

1055
03:49:14.879 --> 03:49:25.879
just feels calmer. And this is your natural state of being.

1056
03:49:29.520 --> 03:49:34.920
This is how you just normally feel when you take

1057
03:49:34.959 --> 03:49:43.479
away all that other stuff that we add, you know,

1058
03:49:43.559 --> 03:49:54.920
things like stress and worrying and overthinking and anxiety, tension,

1059
03:49:59.159 --> 03:50:06.159
just generally thinking about stuff. You take that away, which

1060
03:50:06.200 --> 03:50:15.399
is what we do. What we do now you're left

1061
03:50:15.520 --> 03:50:26.479
with a real sense of peacefulness which comes to you

1062
03:50:26.680 --> 03:50:40.680
very quickly because ultimately it's just a feeling, a feeling

1063
03:50:41.680 --> 03:50:48.879
of comfort. It's almost as if you've gone inside yourself

1064
03:50:48.920 --> 03:51:00.680
and you've found a special place where everything is peaceful,

1065
03:51:03.520 --> 03:51:08.959
a place where you can feel relaxed and your natural

1066
03:51:11.040 --> 03:51:17.399
sense of comfort, a place where you can be you,

1067
03:51:22.079 --> 03:51:29.079
where you can accept yourself for who you are, a

1068
03:51:29.200 --> 03:51:31.120
place where you're not trying.

1069
03:51:30.799 --> 03:51:43.920
To please anybody else ever, a place where you can actually.

1070
03:51:46.680 --> 03:51:51.639
Not just love yourself, but in some ways more importantly,

1071
03:51:52.239 --> 03:52:09.360
you can like yourself appreciate who you are. That sense

1072
03:52:09.440 --> 03:52:23.120
of gratitude is in the air all around you. That's

1073
03:52:23.200 --> 03:52:31.680
also a place where you can actually feel the healing

1074
03:52:32.120 --> 03:52:47.040
energy soaking into your body, healing energy soaking into your body,

1075
03:52:51.920 --> 03:53:00.879
and that healing energy spreads through your veins, traveling to

1076
03:53:01.239 --> 03:53:13.280
each and every single part of your body, and you

1077
03:53:13.399 --> 03:53:20.440
start to realize that actually, that healing energy, it's not

1078
03:53:20.639 --> 03:53:28.120
just entered into your brain, it's become part of your brain,

1079
03:53:33.040 --> 03:53:39.719
and that spinal fluid is now mixed with healing energy,

1080
03:53:44.959 --> 03:53:51.239
not just allowing you to feel so much more relaxed

1081
03:53:53.280 --> 03:54:05.280
and healthy in this moment, but also you start to

1082
03:54:05.440 --> 03:54:14.840
realize to actually, what's happening now with that healing, relaxing

1083
03:54:15.920 --> 03:54:28.079
energy spreading through your body, It's actually changing your life.

1084
03:54:28.959 --> 03:54:34.200
It's actually changing the way you're going to feel not

1085
03:54:34.360 --> 03:54:41.760
just now, but tomorrow and the next day. As your

1086
03:54:41.840 --> 03:54:50.040
health improves, not just your physical health, but your mental health.

1087
03:54:53.879 --> 03:54:59.200
Things that used to bother you in the past, for

1088
03:54:59.200 --> 03:55:05.280
some reason, no longer have the effect that they used

1089
03:55:05.280 --> 03:55:19.600
to because something has changed deep within you. Maybe things

1090
03:55:19.879 --> 03:55:29.559
that used to cause you to feel anger no longer

1091
03:55:29.879 --> 03:55:39.600
have that power to control you the way they seem

1092
03:55:39.719 --> 03:55:48.319
to be able to before. As you realize that you

1093
03:55:48.479 --> 03:56:01.040
are the one who decides what affects you, You're the

1094
03:56:01.120 --> 03:56:11.920
one who decides to feel relaxed and calm, when you

1095
03:56:12.079 --> 03:56:30.079
choose to enjoy noticing these natural developments of healing, continuing

1096
03:56:30.440 --> 03:56:44.399
to grow and improve your life day by day, including

1097
03:56:44.520 --> 03:56:57.920
of course your ability to relax so much easier and sleeping.

1098
03:57:02.520 --> 03:57:08.200
It's the most natural thing in the world to you,

1099
03:57:12.719 --> 03:57:19.879
because falling asleep is something that you've done so many

1100
03:57:20.040 --> 03:57:29.200
times in your life, and you know that you were born,

1101
03:57:29.360 --> 03:57:36.040
as we all were, with the ability to fall asleep naturally.

1102
03:57:40.200 --> 03:57:50.959
We were born with that ability to just drift off

1103
03:57:51.680 --> 03:58:04.840
into a deep, healing sleep. Even when we're kids, sometimes

1104
03:58:04.879 --> 03:58:09.280
will fall asleep when we don't even want to try

1105
03:58:09.360 --> 03:58:14.239
to stay awake. Maybe it's a birthday in the morning,

1106
03:58:14.360 --> 03:58:18.760
or it's Christmas or holiday or something we look forward to.

1107
03:58:19.239 --> 03:58:23.319
We don't want to go to sleep. But the more

1108
03:58:23.879 --> 03:58:28.799
we want to stay awake, the more we just start

1109
03:58:28.840 --> 03:58:37.200
to drift. And the more you fight drifting, the more

1110
03:58:37.200 --> 03:58:39.840
you try and stop yourself and drift in a safe

1111
03:58:41.879 --> 03:58:52.959
the deeper and stronger that drifting becomes. Because we're born

1112
03:58:53.920 --> 03:58:59.719
not just with the need to relax deeply and to

1113
03:59:00.040 --> 03:59:09.879
actually fall asleep, but it's our birthright, it's part of

1114
03:59:09.879 --> 03:59:21.600
our DNA, and sometimes as we get older in life,

1115
03:59:21.920 --> 03:59:35.440
perhaps at times we have forgotten that relaxing completely is

1116
03:59:35.559 --> 03:59:59.479
not only a wonderfully pleasant experience, it's also really easy.

1117
04:00:00.079 --> 04:00:07.559
It's very very easy to let go, because that's all

1118
04:00:07.600 --> 04:00:22.040
it is. It's just deciding to let go. And when

1119
04:00:22.120 --> 04:00:29.920
you press the play button on my recordings, you have

1120
04:00:30.120 --> 04:00:40.760
given permission for my voice to relax you. When you

1121
04:00:40.840 --> 04:00:46.040
press that play button, you have given me permission for

1122
04:00:46.200 --> 04:01:00.280
my words to affect you in a positive, only a

1123
04:01:00.440 --> 04:01:21.799
positive way, opening up your mind too useful and healing

1124
04:01:23.319 --> 04:01:39.440
suggestions that can have such an amazing effect on how

1125
04:01:39.520 --> 04:01:51.639
you feel right now, as well as those changes that

1126
04:01:51.920 --> 04:02:01.680
continue long after the recording ends. Those changes is within

1127
04:02:01.920 --> 04:02:16.760
you to continue to flourish and grow, transforming your life

1128
04:02:17.440 --> 04:02:29.520
in a positive, beautiful way, allowing you to move forward

1129
04:02:29.959 --> 04:02:36.760
in your life in the direction that you choose for yourself.

1130
04:02:45.760 --> 04:03:00.159
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1131
04:03:05.559 --> 04:03:19.559
just feels so nice. It's such a healthy place to be,

1132
04:03:27.399 --> 04:03:41.200
and that positivity grows within you each and every day.

1133
04:03:44.239 --> 04:03:54.079
Moving forward, you're going to find that you're more relaxed

1134
04:03:56.399 --> 04:04:08.760
physically and in your mind is more relaxed. And it's

1135
04:04:08.799 --> 04:04:14.399
not that you're thinking slower. It's just that your mind

1136
04:04:14.440 --> 04:04:26.360
will be less clogged up with unnecessary negativity, because from

1137
04:04:26.440 --> 04:04:36.719
now on, your mind rejects negativity. From now on, you're

1138
04:04:36.760 --> 04:04:47.600
going to start noticing when negativity arises, and you can

1139
04:04:47.760 --> 04:05:01.760
just say stop, stop, and that negativity will turn around

1140
04:05:02.319 --> 04:05:21.760
and leave you alone. Stop and that negativity will disappear.

1141
04:05:29.840 --> 04:05:36.360
And as you notice that you feel way more relaxed

1142
04:05:37.760 --> 04:05:53.159
than you probably expected. You can now congratulate yourself because

1143
04:05:53.319 --> 04:05:59.680
you're the person that has done this. You are the

1144
04:05:59.760 --> 04:06:05.879
wise that has opened your mind up to the simple facts.

1145
04:06:09.000 --> 04:06:14.040
You can feel more relaxed in your body and in

1146
04:06:14.159 --> 04:06:26.200
your mind. You've opened your mind up to the birthright

1147
04:06:26.319 --> 04:06:35.000
of being able to just fall asleep easily when you choose.

1148
04:06:43.639 --> 04:06:50.799
And that's a nice feeling. Don't you think it feels nice?

1149
04:06:50.879 --> 04:07:00.280
Doesn't it? To feel calm? For that healing image is

1150
04:07:00.360 --> 04:07:11.280
spreading through your body and your mind to spend time

1151
04:07:13.520 --> 04:07:29.479
a special place where negativity can no longer enter. Negativity

1152
04:07:29.600 --> 04:07:38.639
is banned. It's bad, it's not allowed Entryue doesn't it doesn't.

1153
04:07:38.680 --> 04:07:42.719
This doesn't deserve to be here, It doesn't belong here.

1154
04:07:46.360 --> 04:08:01.280
Negativity has no place in your life, which makes room

1155
04:08:01.440 --> 04:08:32.479
for more comfort, more heathing more relaxation, more peace. It

1156
04:08:32.479 --> 04:08:35.200
feels nice, doesn't it.

1157
04:08:35.639 --> 04:08:39.879
Just let go.

1158
04:08:41.760 --> 04:09:01.239
With everything. I'm going to count down now for twenty

1159
04:09:01.440 --> 04:09:11.280
down to one. You can continue to relax. If you choose,

1160
04:09:11.520 --> 04:09:25.120
you can drift to sleep with every number you hear

1161
04:09:25.239 --> 04:09:36.840
me say, you can fell twice as relaxed, or if

1162
04:09:36.840 --> 04:12:41.879
you choose, you can fell twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, eleven, ten, nine, eight, seven, six, five. Oh,

1163
04:12:42.319 --> 04:12:52.159
this is your time to just take a break, your

1164
04:12:52.280 --> 04:13:08.440
time to relax, to allow your mind to slow down,

1165
04:13:11.680 --> 04:13:30.680
to give yourself permission to take a break from everything. En,

1166
04:13:30.719 --> 04:13:38.000
You're the only person that can make that decision. You're

1167
04:13:38.040 --> 04:13:45.440
the only person that can actually tell your mind to

1168
04:13:45.719 --> 04:14:09.920
just relax, to just take some time off so that

1169
04:14:10.000 --> 04:14:15.000
you can focus on your body, getting in touch with

1170
04:14:16.120 --> 04:14:32.600
how you feel physically, and in the process of this

1171
04:14:32.799 --> 04:14:42.159
body scan where you focus on different parts of your body,

1172
04:14:44.120 --> 04:14:51.680
those parts that you focus on and observe. Even though

1173
04:14:51.719 --> 04:14:59.879
you're not purposely requesting for those parts of your body

1174
04:15:00.120 --> 04:15:08.600
to relax, it's kind of expected. You expect when you

1175
04:15:08.760 --> 04:15:21.840
listen to my voice to feel more relaxed. Naturally, because

1176
04:15:21.879 --> 04:15:31.719
when you're listening to me, your attention is focused on

1177
04:15:31.920 --> 04:15:43.639
my words, and as my words guide you to focus

1178
04:15:47.840 --> 04:16:02.760
on those parts of your body, your focus increases, which

1179
04:16:02.879 --> 04:16:19.879
actually calms your mind. And when your mind calms down,

1180
04:16:23.680 --> 04:16:45.840
your body relaxes. And when your body calms down, your

1181
04:16:45.920 --> 04:17:01.399
mind relaxes. And even though we have not really started

1182
04:17:02.760 --> 04:17:14.920
the focus on your body, you can already feel that

1183
04:17:15.200 --> 04:17:30.360
healing energy spreading through your body, pushing out stress and tension,

1184
04:17:34.479 --> 04:17:41.799
healing all the parts of your body, including your skin,

1185
04:17:42.920 --> 04:17:49.879
your bones, your blood, all of your organs inside your body,

1186
04:17:51.280 --> 04:17:58.000
all of the muscles, all of the fat, all of everything,

1187
04:18:00.159 --> 04:18:11.000
your hair on your body is filled with that healing energy.

1188
04:18:14.079 --> 04:18:24.520
And when your brain it fills with that healing energy,

1189
04:18:29.799 --> 04:18:54.360
the feeling of comfort and relaxation increases, deeply increases in

1190
04:18:54.399 --> 04:19:08.360
a way that your mind starts to feel perhaps bit

1191
04:19:08.840 --> 04:19:24.680
drowsy because it's not needed, and it may start to

1192
04:19:24.879 --> 04:19:40.520
drift if that's what's needed. So if you're listening to

1193
04:19:40.680 --> 04:19:46.600
this and what you need is deep relaxation, that's what

1194
04:19:46.639 --> 04:19:53.559
you get. If what you need is to fall asleep

1195
04:19:55.319 --> 04:20:04.319
naturally and easily as your mind drifts, that's also what

1196
04:20:04.360 --> 04:20:17.360
will happen because by pressing that play button on the

1197
04:20:17.440 --> 04:20:24.280
podcast and listening to me, you give permission for your

1198
04:20:24.360 --> 04:20:35.360
body and your mind. In fact, you give the command

1199
04:20:36.799 --> 04:20:47.760
to your body and your mind to relax deeply and

1200
04:20:47.879 --> 04:20:53.680
to drift off to sleep, if that's what you want

1201
04:20:57.079 --> 04:21:09.520
or need. And as I focus on the different parts

1202
04:21:09.920 --> 04:21:24.040
of your body, you may start to just drift. And

1203
04:21:24.079 --> 04:21:27.920
then you come back again and you hear me talking,

1204
04:21:28.200 --> 04:21:36.639
and I'm focusing on a different parts of your body,

1205
04:21:37.200 --> 04:21:47.079
and you may find yourself drifting. You don't realize you're

1206
04:21:47.159 --> 04:21:55.399
drifting until you stop drifting and you're alert again to

1207
04:21:55.520 --> 04:22:00.840
my voice. Focusing on a different from a part of

1208
04:22:00.920 --> 04:22:10.840
your body starts to relax even deeper, because that drifting

1209
04:22:12.559 --> 04:22:24.959
is basically you already in the sleep zone. And the

1210
04:22:24.959 --> 04:22:30.360
more you drift, the longer you drift, and the longer

1211
04:22:30.399 --> 04:22:45.639
you drift, eventually that drifting continues into sleep, and that's

1212
04:22:45.680 --> 04:22:54.920
the last you remember until you wake up in your

1213
04:22:54.920 --> 04:23:00.319
own time. When you experience the right amount of sleep.

1214
04:23:01.159 --> 04:23:10.280
Fear because when you do, and if you do fall asleep,

1215
04:23:10.479 --> 04:23:37.680
it's extremely pleasant, so relaxing, so deep, healing sleep. I'm

1216
04:23:37.719 --> 04:23:45.239
going it feels so nice to relax into your own

1217
04:23:45.319 --> 04:23:54.600
body and mind, as you feel that healing energy is

1218
04:23:54.760 --> 04:24:11.399
spreading through you, relaxing you so Deeplylaxing is so so deeply.

1219
04:24:20.200 --> 04:24:33.879
As we start to focus on your eyes, moving down

1220
04:24:36.760 --> 04:25:19.639
to your jaw, down to your neck, your shoulders, arms, hands, vegus,

1221
04:25:27.000 --> 04:25:59.000
your chest and stomach, your back, your spine, your hips,

1222
04:26:06.959 --> 04:26:50.799
your legs, your feet, your toes, and feelingetings spreading and

1223
04:26:51.120 --> 04:27:05.120
groaning inside your body, feeling you up. Now let's focus

1224
04:27:05.239 --> 04:27:14.959
again on parts of your body. Focus in this time

1225
04:27:15.079 --> 04:27:28.120
on your forehead. Now on your mouth, your lips, your tongue,

1226
04:27:31.319 --> 04:27:47.399
the whole of your mouth. Focus in on your fingers.

1227
04:27:52.799 --> 04:27:57.360
Maybe you could move your fingers a little bit. You

1228
04:27:57.520 --> 04:28:13.159
can focus on each one individually, both hands, and even

1229
04:28:13.239 --> 04:28:16.879
though if you focus on both of your hands now

1230
04:28:18.559 --> 04:28:26.920
they almost seem to just melt into one. Where is

1231
04:28:27.000 --> 04:28:34.559
your right hand, start in your left hand end, almost

1232
04:28:34.719 --> 04:28:46.280
as if just mixed together. Now focusing on your knees,

1233
04:28:52.159 --> 04:29:15.159
just noticing how your knees fell. Now focusing on your elbows,

1234
04:29:17.920 --> 04:29:30.360
focusing on both of your elbows, just observing the feeling

1235
04:29:33.040 --> 04:30:04.959
of your elbows. Now focusing absurding the back of your neck,

1236
04:30:14.920 --> 04:30:52.600
feeding the energy on the back of your neck, observing

1237
04:30:54.920 --> 04:31:14.280
your ankles, being aware of physical sensations in your ankles,

1238
04:32:14.280 --> 04:32:33.200
noticin now your toes on both of your feet, being

1239
04:32:33.479 --> 04:33:28.880
aware how your toast feel right now, notice sin how

1240
04:33:29.080 --> 04:33:59.639
you entire body feels, Noticing how your mind feels now,

1241
04:34:17.759 --> 04:35:00.200
letting go, letting go, letting go everything, letting go, letting go,

1242
04:35:08.040 --> 04:35:34.000
letting go, huh, everything everything. I'm going to start now,

1243
04:35:35.599 --> 04:35:37.599
and I'd like you just, first of all, just to

1244
04:35:37.840 --> 04:35:39.000
see yourself.

1245
04:35:40.119 --> 04:35:40.959
Lying down.

1246
04:35:42.400 --> 04:35:47.959
On that message table, lying on your front. Your head

1247
04:35:48.040 --> 04:35:56.439
is supported, your arms are supported, and you feel comfortable

1248
04:35:56.919 --> 04:36:06.119
and breathing. It's really easy, and you feel you feel

1249
04:36:06.200 --> 04:36:09.599
confident in how you look as well. So there's none

1250
04:36:09.639 --> 04:36:15.919
of that issue of body problems or shyness because I'm

1251
04:36:15.919 --> 04:36:24.040
a professional and this is a therapy session, so none

1252
04:36:24.080 --> 04:36:34.040
of that stuff matters whatsoever. This is about you. This

1253
04:36:34.200 --> 04:36:41.560
is about how you feel and how you can enjoy

1254
04:36:42.520 --> 04:36:48.560
that sense of comfort and relaxation that comes from letting

1255
04:36:48.680 --> 04:36:54.560
go and allowing my hands, my fingers to relax you

1256
04:36:57.439 --> 04:37:05.880
by a message your body. So I want to start

1257
04:37:05.959 --> 04:37:10.759
off just by placing my hands on the back of

1258
04:37:10.840 --> 04:37:15.599
your head, just gently, just so you can feel what

1259
04:37:15.759 --> 04:37:24.200
my hands feel like really on you, so you can

1260
04:37:24.279 --> 04:37:26.599
maybe feel the warmth of my hands on the back

1261
04:37:26.639 --> 04:37:32.119
of your head. And with my hands to the side

1262
04:37:32.159 --> 04:37:36.759
of your head, not pressing, but just holding there very gently,

1263
04:37:39.720 --> 04:37:42.720
maybe over your ears, and a little bit on your face,

1264
04:37:44.000 --> 04:37:49.200
just so you can feel my hands so you can

1265
04:37:49.279 --> 04:38:02.520
become accustomed to them. And now put my hands on

1266
04:38:02.560 --> 04:38:06.799
the back of your head again and gently let them

1267
04:38:06.959 --> 04:38:19.319
slide down onto the back of your neck. You can

1268
04:38:19.400 --> 04:38:29.479
feel my hands gently stroking the back of your neck

1269
04:38:29.680 --> 04:38:36.119
to start with, just so you can get used to

1270
04:38:36.279 --> 04:38:41.639
the feeling with my hands on your skin, get accustomed

1271
04:38:41.720 --> 04:38:49.880
to realize that you're safe and it's all good, it's

1272
04:38:49.959 --> 04:39:00.119
all fine. And I'm going to start gently messaging the

1273
04:39:00.279 --> 04:39:16.919
muscles in the back of your neck with both hands. Now,

1274
04:39:17.000 --> 04:39:23.240
this is a very trusting situation, really, because our necks

1275
04:39:23.279 --> 04:39:27.639
are so fragile and to have someone have their hands

1276
04:39:28.279 --> 04:39:33.279
around your neck in that way can sometimes be problematic

1277
04:39:33.400 --> 04:39:39.000
for people, which is why massages are quite good, because

1278
04:39:39.000 --> 04:39:47.599
it allows you to relax and to get in touch

1279
04:39:47.840 --> 04:40:05.439
with trust, to feel peaceful and calm. There's a massage

1280
04:40:05.680 --> 04:40:13.959
the sides of your neck, gently moving from the bottom

1281
04:40:14.000 --> 04:40:17.680
of your neck. It would be sort of near where

1282
04:40:17.680 --> 04:40:22.880
your shoulders start, I guess, all the way up to

1283
04:40:23.080 --> 04:40:28.400
your jaw, your ears, kind of area that side of

1284
04:40:28.479 --> 04:40:33.799
your neck. Of course it's a lot longer than the

1285
04:40:33.880 --> 04:40:49.759
front of your neck. And then massage in the back

1286
04:40:49.840 --> 04:40:57.720
of your neck, especially that area where perhaps we hold

1287
04:40:57.959 --> 04:41:05.959
tension and as that area's message. You can actually feel

1288
04:41:07.200 --> 04:41:09.720
a sense of release in the back of your neck

1289
04:41:15.319 --> 04:41:20.560
and maybe you can breathe it out as well. Notice

1290
04:41:20.639 --> 04:41:33.840
how it feels. Notice how you feel. Then moving down

1291
04:41:34.040 --> 04:41:38.720
to that area between your neck and your shoulders, that

1292
04:41:39.000 --> 04:41:47.599
musty area, starting to message that area on both sides.

1293
04:41:49.759 --> 04:41:52.000
I mean, this would be the area that a lot

1294
04:41:52.040 --> 04:41:54.200
of people would message if they were going to give

1295
04:41:54.240 --> 04:41:59.880
you like a shoulder message. Even that's not technically the

1296
04:42:00.159 --> 04:42:03.080
shoulders that it's all the muscles that lead to the

1297
04:42:03.159 --> 04:42:10.360
shoulders from the neck and again that can hold tension

1298
04:42:11.439 --> 04:42:17.599
and stress. And when massaged sometimes a nice deep message

1299
04:42:17.759 --> 04:42:25.200
is useful, and you decide how deep that message is,

1300
04:42:36.560 --> 04:42:43.560
and just allow my knuckles just to dig in to

1301
04:42:43.680 --> 04:42:53.520
get to those muscles and to really relaxed all the time,

1302
04:42:53.919 --> 04:43:11.720
being firm yet gentle with you, and just stroking down

1303
04:43:11.880 --> 04:43:20.560
the area to your actual shoulders, moving to the muscles

1304
04:43:20.599 --> 04:43:31.240
of your shoulders and maybe initially just pulling up the

1305
04:43:31.360 --> 04:43:35.119
shoulders a little bit of the table just to give

1306
04:43:35.159 --> 04:43:39.200
you a little bit of a stretch, but very gently.

1307
04:43:45.639 --> 04:43:48.319
And you've got the muscles at the front of your shoulders,

1308
04:43:49.119 --> 04:43:59.919
the sides and the back. Again, this is a part

1309
04:44:00.240 --> 04:44:05.599
that can really take quite a bit of pressure, quite

1310
04:44:05.639 --> 04:44:13.680
a bit of needing. If if you wish to really

1311
04:44:15.560 --> 04:44:21.000
release the tension to really get into those muscles and

1312
04:44:24.520 --> 04:44:28.919
can let your fingers in there. They can feel really nice.

1313
04:44:30.880 --> 04:44:38.439
Sometimes just being stroked gently or being massaged quite strongly,

1314
04:44:42.159 --> 04:44:51.560
it can all be beneficial to the relaxation of the

1315
04:44:51.680 --> 04:45:05.119
muscles in your shoulders. Now to move down your arms,

1316
04:45:11.720 --> 04:45:15.240
we do one arm at a time, starting with your

1317
04:45:15.400 --> 04:45:26.119
right arm. Well, I DearS, I just lift your arm up,

1318
04:45:27.040 --> 04:45:32.159
just hold it to the side of you, that world

1319
04:45:32.319 --> 04:45:38.720
still be attached, and I just message the tops of

1320
04:45:38.840 --> 04:45:55.040
your arms all the way down to your forearms into

1321
04:45:55.119 --> 04:46:19.040
your wrists, gently massaging that parts, the softer part which

1322
04:46:19.159 --> 04:46:25.639
is the underpart of the arm, which leads to the

1323
04:46:25.799 --> 04:46:32.119
crease in your robo the inside. It's much more sensitive skin.

1324
04:46:41.759 --> 04:46:51.919
Sometimes just having that stroked I feel really nice, pleasurable

1325
04:46:52.200 --> 04:47:11.279
and relaxing. Now moving down to your right hand, just

1326
04:47:11.520 --> 04:47:23.880
holding your hand in both of my hands, just pressing

1327
04:47:24.040 --> 04:47:30.080
gently on the back of your hand and stretching your

1328
04:47:30.240 --> 04:47:41.040
fingers ever so lightly at the same time, pressing down

1329
04:47:41.119 --> 04:47:54.319
and massaging each finger, and then starting to massage the

1330
04:47:54.520 --> 04:48:07.159
palms of the hand. Just turning the hand gently, stretching

1331
04:48:07.279 --> 04:48:17.000
it gently, and actually having your handheld can really be

1332
04:48:18.799 --> 04:48:24.439
an emotional experience sometimes even if it is a stranger.

1333
04:48:26.439 --> 04:48:30.080
So when you don't know very well, like a massage

1334
04:48:30.400 --> 04:48:43.880
person or a therapist, maybe because it's intimate and you

1335
04:48:43.959 --> 04:48:56.720
can feel nice, you can feel safe. And as I

1336
04:48:56.840 --> 04:49:05.439
put that right arm back down where it was, we're

1337
04:49:05.439 --> 04:49:12.240
gonna do the same with your left arm, exactly the same.

1338
04:49:16.959 --> 04:49:21.959
Massage in the muscles in your arm all the way down,

1339
04:49:23.159 --> 04:49:35.479
do your rest stroking the inside of your arm, just

1340
04:49:35.599 --> 04:49:49.159
being gentle or as firm as you require. And then

1341
04:49:49.319 --> 04:50:05.439
massage in your left hand, stretching the fingers gently, massaging

1342
04:50:05.720 --> 04:50:25.439
the palm of your left hand. You feel so so relaxing,

1343
04:50:33.119 --> 04:50:50.880
so comforting, and I just rest your left arm back down,

1344
04:50:58.439 --> 04:51:05.080
start to massage your back, the biggest part of your body,

1345
04:51:10.119 --> 04:51:17.040
starting at the top, starting again where we already have been,

1346
04:51:17.840 --> 04:51:22.479
the area at the top in between his shoulders, near

1347
04:51:22.560 --> 04:51:27.759
your neck. Going back the massage in that area again,

1348
04:51:28.880 --> 04:51:42.599
but this time moving downwards, taking a downward stroke to

1349
04:51:42.639 --> 04:51:49.119
the middle of your back, working from the outside inwards,

1350
04:51:50.599 --> 04:51:57.799
a massage in the your back, but the the outsides

1351
04:51:58.119 --> 04:52:07.680
of your back, the parts where your arms with maybe

1352
04:52:08.159 --> 04:52:20.840
rest against, almost the part that connects your front to

1353
04:52:21.040 --> 04:52:38.959
your back. Just messaging down firmly but gently, as firm

1354
04:52:39.040 --> 04:52:47.200
as you want, moving down and moving across a little bit,

1355
04:52:47.240 --> 04:52:51.200
and moving all the way down again, be very gentle

1356
04:52:52.959 --> 04:53:04.159
yet firm as you choose. Eventually we get to the spine.

1357
04:53:05.560 --> 04:53:09.279
We can message the muscles and either side of your

1358
04:53:09.360 --> 04:53:13.200
spine from the top of your neck all the way

1359
04:53:13.400 --> 04:53:24.479
down to your lower back. We can do that a

1360
04:53:24.599 --> 04:53:35.840
few times. Sometimes people use the knuckle or the two

1361
04:53:36.040 --> 04:53:41.840
fingers and just go your side of the spine, almost

1362
04:53:42.279 --> 04:53:45.279
just push down, go all the way down to the

1363
04:53:45.360 --> 04:53:53.959
bottom of the spine, each time releasing tension and opening

1364
04:53:54.080 --> 04:54:03.080
up the body, stretching your body so that you feel

1365
04:54:03.880 --> 04:54:21.319
more relaxed but at the same time rejuvenated. And now

1366
04:54:21.360 --> 04:54:24.799
I'm going to move to one side, to your right

1367
04:54:24.919 --> 04:54:34.599
side and from the bottom of your ribs to your pelvis.

1368
04:54:35.680 --> 04:54:41.919
I'm going to massage that area of your back. I'll

1369
04:54:42.040 --> 04:54:45.040
stretch over the other side and i will pull the

1370
04:54:45.159 --> 04:54:51.959
muscles gently and massage and push from one end that

1371
04:54:52.240 --> 04:54:56.599
side or right to my side in the middle of

1372
04:54:56.720 --> 04:55:02.360
fact to where your spine is massaging that sign of

1373
04:55:02.439 --> 04:55:09.279
your spine the opposite side to where I'm standing. It's

1374
04:55:09.319 --> 04:55:15.240
almost like kneading bread. There's that big area which is

1375
04:55:16.759 --> 04:55:27.040
firm yet lots there to message. Potentially one of the

1376
04:55:27.119 --> 04:55:33.720
most important places to actually have a message because you

1377
04:55:34.080 --> 04:55:39.720
really feel it. You really feel the release and the

1378
04:55:39.840 --> 04:55:48.279
pleasure of having your lower back massaged. It releases so

1379
04:55:48.599 --> 04:55:57.040
much from your body that's not useful, starting a healing

1380
04:55:57.200 --> 04:56:02.759
process which we can continue long after this recording is over.

1381
04:56:12.080 --> 04:56:14.959
The message in this part of your body not only

1382
04:56:15.080 --> 04:56:19.840
feels really good for you, it's actually fun to do

1383
04:56:21.279 --> 04:56:26.959
because it is, as I said, like kneading bread. It's

1384
04:56:27.000 --> 04:56:30.880
a part that you can really get hold of and

1385
04:56:31.080 --> 04:56:44.680
really message deeply. If that's your choice, then I'm going

1386
04:56:44.759 --> 04:56:46.759
to move over to the other side of your body

1387
04:56:47.240 --> 04:56:55.959
and do the same with the opposite part of your

1388
04:56:56.040 --> 04:57:03.360
law bag. Kneading and massaging from your sides or way

1389
04:57:07.759 --> 04:57:10.479
to the middle of your back where your spine is

1390
04:57:14.919 --> 04:57:24.159
pressing and kneading, firm and gentle at the same time.

1391
04:57:26.159 --> 04:57:38.639
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1392
04:57:39.040 --> 04:57:50.680
relaxation or mixed together. Plus there's that feeling from your

1393
04:57:50.759 --> 04:57:55.880
stomach as it's being stretched. Even though you're in your

1394
04:57:55.959 --> 04:58:00.279
stomach now, you can feel it being stretched because that

1395
04:58:00.439 --> 04:58:11.799
whole area is connected to your stoch. Now we're going

1396
04:58:11.880 --> 04:58:16.799
to move or move further up to your top of

1397
04:58:16.880 --> 04:58:23.159
your body, and we did the same this time, starting

1398
04:58:24.520 --> 04:58:30.759
with your upper back. Put my hands forward over and

1399
04:58:30.959 --> 04:58:38.319
mess massage in that area up to your spine, from

1400
04:58:38.360 --> 04:58:42.520
the side of your body up to your spine. So

1401
04:58:42.680 --> 04:58:49.000
some of that message area, the muscle tissue or whatever

1402
04:58:49.240 --> 04:58:54.880
fatty tissue even will be possibly from your chest. There's

1403
04:58:54.959 --> 04:59:02.119
all connected chest and the back connect together. I'm going

1404
04:59:02.200 --> 04:59:05.759
to be massaging and just pulling some of that skin

1405
04:59:07.080 --> 04:59:16.400
from your side up and massaging that area of your

1406
04:59:16.520 --> 04:59:24.959
upper back all the way to your spine. And then

1407
04:59:25.000 --> 04:59:27.759
I'll move down a bit and I'll continue with the

1408
04:59:27.880 --> 04:59:34.639
middle of your back, doing exactly the same thing as

1409
04:59:34.799 --> 04:59:48.799
gentle as deep as you choose. Now, I'll move the

1410
04:59:48.880 --> 04:59:53.680
other side again and do the exact same thing with

1411
04:59:53.919 --> 04:59:58.040
the top of your back on the other side, from

1412
05:00:03.159 --> 05:00:11.880
pretty much underneath your arm area really to your spine,

1413
05:00:16.959 --> 05:00:23.840
and then continuing that all the way down including your

1414
05:00:23.919 --> 05:00:41.240
lower your middle of your back. I'm gonna go to

1415
05:00:41.360 --> 05:00:48.000
your thighs, the backs of your thighs, and the sides

1416
05:00:48.080 --> 05:00:57.759
of your thighs, starting with your right leg, and massage in.

1417
05:00:59.040 --> 05:00:59.759
The back.

1418
05:01:01.919 --> 05:01:10.599
And the sides of your thighs gently and firmly. There's

1419
05:01:10.639 --> 05:01:14.040
a lot of muscles there. It's an area that can

1420
05:01:14.119 --> 05:01:18.400
be very tense at times and maybe needs a little

1421
05:01:18.439 --> 05:01:21.880
bit more pressure than the rest of the body that's

1422
05:01:22.119 --> 05:01:32.240
up to you. You can gently stroke the back of

1423
05:01:32.400 --> 05:01:37.880
your legs where you know, opposite your knee joint or

1424
05:01:38.000 --> 05:01:50.959
underneath your knee joint, very sensitive, gentle area. And then

1425
05:01:51.159 --> 05:01:58.520
working down to your calf muscles. Massage in your calf

1426
05:01:58.639 --> 05:02:08.159
muscles thoroughly and deeply, if you choose, using both hands

1427
05:02:12.319 --> 05:02:26.680
and fingers, digging deep to your ankles, in the back

1428
05:02:26.799 --> 05:02:33.400
of your back of your ankles, just gently message in

1429
05:02:33.520 --> 05:02:45.279
that area, maybe lifting the leg and stretching out a

1430
05:02:45.319 --> 05:03:10.439
little bit. Moving to the right foot. Massage in the

1431
05:03:10.560 --> 05:03:17.520
bottom of your feet and the side of your feet

1432
05:03:24.720 --> 05:03:34.119
gently but firm enough so they don't tickle, and just

1433
05:03:34.279 --> 05:03:39.840
allow the pleasure that you get from having your feet

1434
05:03:40.000 --> 05:03:49.599
massaged to just overtake you. As I continue to message

1435
05:03:49.680 --> 05:04:00.560
your feet, the bottoms of your feet, the sides, your arches, heel.

1436
05:04:03.000 --> 05:04:05.200
You can put a lot of pressure into your heel

1437
05:04:06.040 --> 05:04:11.040
and it feels amazing, Yet the arches need to be

1438
05:04:11.119 --> 05:04:22.799
a bit more gentle. Stretching your toes gently and massage

1439
05:04:22.919 --> 05:04:28.919
in the bottoms of your toes with my fingers, each

1440
05:04:29.040 --> 05:04:42.720
one individually. Moving over to the left leg to do

1441
05:04:42.880 --> 05:04:51.599
exactly the same thing, starting at the top of the thighs,

1442
05:04:53.840 --> 05:04:56.360
work in the back of the thighs and the sides,

1443
05:04:58.040 --> 05:05:08.400
massaging deeply and gen a whole area, working all the

1444
05:05:08.479 --> 05:05:21.279
way down. And this is an area that maybe you

1445
05:05:21.400 --> 05:05:29.119
could like to spend more time relaxing and messaging. So

1446
05:05:29.240 --> 05:05:35.479
perhaps if you wanted like a bigger future recording, want's

1447
05:05:35.479 --> 05:05:44.360
spend more time on one particular area. As you move

1448
05:05:44.479 --> 05:05:57.159
down to your calf muscles, massage and your calf muscles

1449
05:05:58.680 --> 05:06:12.599
firmly and gently, move down your aincor into your feet.

1450
05:06:14.439 --> 05:06:20.159
Massage in the backs of your feet, the bottoms of

1451
05:06:20.240 --> 05:06:30.240
your feet, stretching your toes and massage in each toe individually.

1452
05:06:32.880 --> 05:06:38.360
And the feeling of pleasure and release that you experience

1453
05:06:38.560 --> 05:06:57.159
when your having your feet massaged feels really good. Now,

1454
05:07:00.680 --> 05:07:04.720
she turn over in your mind. Laying on your back,

1455
05:07:12.159 --> 05:07:24.880
I'm just gonna start again for your neck area, in

1456
05:07:25.040 --> 05:07:32.720
your shoulders, just to get back in touch with that

1457
05:07:33.000 --> 05:07:50.560
area and lets you move up. I can clean my hands,

1458
05:07:51.880 --> 05:07:55.159
make them more fresh, because now I'm going to message

1459
05:07:55.520 --> 05:08:11.360
your face gently, starting off with your forehead. Your eyes

1460
05:08:11.439 --> 05:08:17.360
are closed and I can just stretch your eyes a

1461
05:08:17.439 --> 05:08:28.639
little bit, pushing up on your eyebrows and just massaging

1462
05:08:28.840 --> 05:08:41.119
around your scalp, massaging down your cheeks, around your ears,

1463
05:08:44.240 --> 05:08:57.439
into your chaw, gently the sides of your neck chin

1464
05:09:04.560 --> 05:09:15.599
m hmm. Then just moving down from your neck down

1465
05:09:15.759 --> 05:09:23.439
to your chest, starting by massage in the very top

1466
05:09:23.560 --> 05:09:31.799
of your chest where the collar phone is. Give a

1467
05:09:32.000 --> 05:09:43.720
side of the collarbone, and then just message in the

1468
05:09:43.880 --> 05:10:04.959
hole of the chest, moving the chest around, because it's

1469
05:10:05.040 --> 05:10:10.000
quite a large area. You can move from one side

1470
05:10:10.119 --> 05:10:20.880
to the next, moving my hands underneath pretty much where

1471
05:10:20.919 --> 05:10:30.720
your arms are stretching up, stretching some of the muscles

1472
05:10:30.759 --> 05:10:40.159
of your back in the process moving up over your chest,

1473
05:10:44.720 --> 05:10:59.639
and they're moving down again. A little lauer of my

1474
05:10:59.759 --> 05:11:07.319
head to just massage gently and slide down towards your stomach,

1475
05:11:09.159 --> 05:11:15.599
starting in the middle of your chest, and then gradually

1476
05:11:15.880 --> 05:11:23.119
my hands moving apart and massage in and sliding at

1477
05:11:23.159 --> 05:11:32.159
the same time, moving down to just below your rid cage,

1478
05:11:41.479 --> 05:11:51.959
moving down, then massaging up again, giving your chest all

1479
05:11:52.040 --> 05:12:08.479
the attention that it needs to feel completely remembering that

1480
05:12:08.560 --> 05:12:12.720
I'm also going to be focusing on your sides as well,

1481
05:12:14.319 --> 05:12:20.479
an area that really doesn't get much attention but feels

1482
05:12:20.599 --> 05:12:31.000
really good when it's massaged. Just stroking my hands down

1483
05:12:31.119 --> 05:12:38.279
the sides of your body, just below your arms all

1484
05:12:38.279 --> 05:12:50.840
the way down to your hips. Now moving to your

1485
05:12:50.919 --> 05:12:56.360
stomach area. I'm going to stand one side of you

1486
05:12:57.000 --> 05:13:01.599
like I did when I did your lower back. You

1487
05:13:01.759 --> 05:13:07.279
do a similar process of just stretching the muscles from

1488
05:13:07.319 --> 05:13:20.759
your side, gently massaging from one side to the next,

1489
05:13:23.080 --> 05:13:29.840
move in the whole area from below your ribs all

1490
05:13:29.959 --> 05:13:40.400
the way down to below your belly button, and then

1491
05:13:40.599 --> 05:13:43.799
move around to the other side of you and repeat

1492
05:13:43.880 --> 05:14:03.680
that process of relaxing deeply, calmly. You feel loose, you

1493
05:14:03.840 --> 05:14:09.759
feel free. And it's something about having your stomach message

1494
05:14:11.000 --> 05:14:17.720
that's different from any other part because we do have

1495
05:14:17.880 --> 05:14:22.319
a tendency of holding a different kind of stress in

1496
05:14:22.400 --> 05:14:31.919
our stomach that we may not be aware of, as

1497
05:14:31.959 --> 05:14:37.520
in our message your stomach in front of your stomach,

1498
05:14:39.439 --> 05:14:50.680
making circles around your belly button, anything going the other

1499
05:14:50.759 --> 05:15:00.360
way around. There's a gentleness and a free them that

1500
05:15:00.560 --> 05:15:11.919
comes from feeling how you're feeling. As I now move

1501
05:15:12.400 --> 05:15:19.520
down the tops of your thighs, the muscles, massaging them,

1502
05:15:21.080 --> 05:15:24.439
and I can do this two legs at the same time,

1503
05:15:26.680 --> 05:15:35.959
pressing down, massaging deeply those muscles in your thighs, the

1504
05:15:36.119 --> 05:15:44.840
front of your thighs, and moving down to your knees,

1505
05:15:45.759 --> 05:15:58.439
gently massaging your knees, sliding down your shins, putting pressure

1506
05:15:58.520 --> 05:16:05.560
on either side of your ship and gently, softly but

1507
05:16:05.840 --> 05:16:19.520
firmly moving down to your ankles, stroking the tops of

1508
05:16:19.639 --> 05:16:30.159
your feet, and then with each foot in each hand,

1509
05:16:31.040 --> 05:16:39.360
just gently messaging the whole of the foot, the top,

1510
05:16:39.639 --> 05:16:48.319
the bottom, your heel, your ankle, your toes, messaging every

1511
05:16:48.759 --> 05:16:57.479
part of your feet. It feels so good. Just let

1512
05:16:57.599 --> 05:17:16.119
go and enjoy the process. Enjoy feeling so deeply relaxed,

1513
05:17:22.959 --> 05:17:29.240
so much comfort and so many feelings that come just

1514
05:17:29.439 --> 05:17:44.799
from touching your skin, And you can just lie there

1515
05:17:47.000 --> 05:17:55.759
for as long as you choose, enjoying the feeling of

1516
05:17:56.119 --> 05:18:26.080
deep comfort and being massaged by me. Enjoy fearing deeply rights.

1517
05:18:32.279 --> 05:18:38.759
And all we're gonna do is blow out some candles.

1518
05:18:41.279 --> 05:18:56.319
In your mind, there are gonna be a hundred candles,

1519
05:19:03.479 --> 05:19:09.240
and you're going to blow each one out individually, one

1520
05:19:09.639 --> 05:19:14.880
by one, starting at one hundred.

1521
05:19:16.000 --> 05:19:23.360
As I count down all the way down to one,

1522
05:19:27.840 --> 05:19:36.759
and each time I say a number, you can imagine

1523
05:19:36.799 --> 05:19:43.240
that candle in front of you, and I'd like you

1524
05:19:43.400 --> 05:20:00.080
to actually physically gently blow that candle out, just m

1525
05:20:02.680 --> 05:20:11.200
so it's not big blows, just a gentle, and that

1526
05:20:11.560 --> 05:20:21.159
candle will extinguish. And then I'll say the next number

1527
05:20:22.639 --> 05:20:31.639
as we move down, and you can just h blow

1528
05:20:31.720 --> 05:20:41.080
that one out as well. And as we move down

1529
05:20:41.200 --> 05:20:51.840
the numbers, you'll find yourself feeding more and more relaxed.

1530
05:20:54.840 --> 05:21:00.840
If you need to sleep, you'll also find your becoming

1531
05:21:02.599 --> 05:21:16.279
incredibly tired and sleepy. In fact, you may struggle to

1532
05:21:16.439 --> 05:21:29.360
blow out all one hundred of these candles as you

1533
05:21:30.479 --> 05:21:57.439
feel more and more deeply relaxed, more and more deeply tired.

1534
05:22:01.759 --> 05:22:09.560
And the further you go down, the more your mind

1535
05:22:11.360 --> 05:22:23.680
starts to drift. You may find that you stop listening

1536
05:22:23.919 --> 05:22:36.479
to me after a while. And even though there may

1537
05:22:36.560 --> 05:22:45.240
be background sounds where you are, you'll be aware of

1538
05:22:45.360 --> 05:23:00.880
those sounds at the moment, be may start to just

1539
05:23:04.560 --> 05:23:06.439
not even notice them.

1540
05:23:10.759 --> 05:23:11.400
At all.

1541
05:23:13.959 --> 05:23:27.959
Because they're unimportant. Where I am, I've got the sounds

1542
05:23:28.040 --> 05:23:34.840
of the birds, there's horrors, the pigeon who likes to

1543
05:23:34.919 --> 05:23:41.479
say hello sometimes, and there's the odd plane that goes by,

1544
05:23:44.560 --> 05:23:57.959
maybe traffic and trains in the distance, But none of

1545
05:23:58.040 --> 05:24:10.240
that scene is important whatsoever. More candles you blow out

1546
05:24:12.279 --> 05:24:29.080
less important. Anything is. More candles you blow out. The

1547
05:24:29.319 --> 05:24:45.840
further seemed to move away from sounds and from general

1548
05:24:49.279 --> 05:24:59.919
date days. Stuff seems to just move away. On a

1549
05:25:00.040 --> 05:25:16.840
insane you feel more calma with every candle you blow out,

1550
05:25:26.680 --> 05:25:36.759
guiding you to the next number. Do you hear me say?

1551
05:25:43.840 --> 05:25:56.080
And then you blow that candle out too? So easy,

1552
05:26:00.959 --> 05:26:21.599
so simple. We're gonna start by introducing the first candle,

1553
05:26:25.040 --> 05:26:42.799
which is a hundred. First candles, one hundred. When you

1554
05:26:43.720 --> 05:26:59.880
blow that candle out, you'll find immediately a slight shape

1555
05:27:00.080 --> 05:27:11.439
m in how you feel, as well as a real

1556
05:27:11.759 --> 05:27:33.360
sense of positivity growing within you, relaxation and sleepiness expanding,

1557
05:27:42.159 --> 05:28:12.080
starting with one hundred blow out by candle now ninety nine,

1558
05:28:30.520 --> 05:29:38.959
candle ninety eight, can do ninety seven, ten ninety six,

1559
05:30:06.919 --> 05:31:29.159
hand ninety five, hand ninety four and ninety three and

1560
05:31:40.680 --> 05:31:41.720
ninety two.

1561
05:31:59.159 --> 05:32:00.319
And H.

1562
05:32:08.080 --> 05:32:31.880
Ninety one and ninety.

1563
05:32:35.439 --> 05:32:50.840
M and.

1564
05:33:01.159 --> 05:34:59.240
Eighty two, nine and eighty eight, can eighties, candle eighties

1565
05:35:41.200 --> 05:36:30.639
and eighty five, N.

1566
05:36:46.599 --> 05:36:58.439
N N.

1567
05:37:11.720 --> 05:40:31.720
Eighty two and two one can seventy nine, candle seventy eight,

1568
05:40:40.639 --> 05:41:43.240
candle seventy seven, candle seventy six, candle seventy five, candle

1569
05:41:46.040 --> 05:42:43.200
seventy four, candle seventy three, candle seventy two, candle seventy one,

1570
05:43:03.919 --> 05:44:04.959
candle seventy one, Handle seventy and sixty nine, candle sixty eight,

1571
05:44:14.720 --> 05:45:17.400
candle sixty seven, candle sixty five, candle sixty four, candle

1572
05:45:19.599 --> 05:46:35.360
sixty four, candle sixty three, candle sixty sixty one, candle

1573
05:46:40.159 --> 05:48:21.479
sixty fifty nine, handle fifty eight, candle fifty seven, candle

1574
05:48:27.479 --> 05:49:54.360
fifty six, candle fifty five, candle fifty four, handle fifty three,

1575
05:50:12.479 --> 05:51:57.360
ten fifty two fifty two handle the two candle fifty one,

1576
05:52:17.639 --> 05:54:06.720
candle fifty candle foty nine, can foot he ate candle

1577
05:54:10.599 --> 05:55:51.560
forty seven, candle forty six, candle forty five and forty

1578
05:55:51.720 --> 05:58:35.759
two chendo foo to handle forty candle thirty nine and

1579
05:58:39.840 --> 06:00:00.639
thirty eight, can do thirty seven, can do thirty five

1580
06:00:44.080 --> 06:02:07.159
and two thirty four tenso thirty three candle thirty one,

1581
06:02:50.360 --> 06:05:59.880
candle thirty handle twoinighteen nine, candle twenty eight and twenty seven,

1582
06:06:37.919 --> 06:08:50.400
twenty six cant tity five had tinty four, endle twenty

1583
06:08:51.159 --> 06:10:52.319
thirty and twin keep and twenty you want and to

1584
06:10:53.240 --> 06:14:43.159
winty yen and nineteen candle seventeen ten sixteen, chanz four

1585
06:16:00.200 --> 06:18:55.000
and well oh ten eleven hands shame do.

1586
06:18:59.400 --> 06:19:57.759
No and.

1587
06:20:03.240 --> 06:24:19.880
Eight n six jim came four and doy seven two

1588
06:25:10.520 --> 06:25:29.479
can or let go of all of those thoughts, worries,

1589
06:25:29.759 --> 06:25:35.880
concerns about the past, thoughts about the future, and even

1590
06:25:37.360 --> 06:25:41.720
things you've been thinking about today. Just let it all

1591
06:25:41.799 --> 06:25:48.000
go because none of it is useful in this moment.

1592
06:25:52.919 --> 06:26:08.319
This is your opportunity to just focus on feeling relaxed,

1593
06:26:12.599 --> 06:26:19.040
allowing yourself to get in touch with that natural sense

1594
06:26:21.119 --> 06:26:29.240
of peace that we all have within us. It's available

1595
06:26:29.319 --> 06:26:34.159
for everyone. It just sometimes takes a little bit of

1596
06:26:34.279 --> 06:26:41.720
effort to set up the right time and place in

1597
06:26:41.959 --> 06:26:48.159
order for you to just let go. Because when you

1598
06:26:48.400 --> 06:26:56.159
do decide to let go and relax, that's what your

1599
06:26:56.200 --> 06:27:04.919
body starts to do because you've chosen, You've chosen to

1600
06:27:05.360 --> 06:27:12.479
just allow your body to unwind and your mind starts

1601
06:27:12.560 --> 06:27:20.040
to slow down. And it's a nice feeling. It's a

1602
06:27:20.119 --> 06:27:24.360
nice feeling at the beginning, just to know that you

1603
06:27:24.840 --> 06:27:35.119
have chosen to decide to relax deeply, and because you've

1604
06:27:35.240 --> 06:27:43.720
made that decision, your body will just follow suit. Because

1605
06:27:43.799 --> 06:27:48.439
sometimes all the muscles in your body need is just

1606
06:27:48.759 --> 06:27:58.000
permission from you to relax. Because so often we're busy,

1607
06:27:58.279 --> 06:28:02.479
we're going from here to there, we're walking around, and

1608
06:28:02.599 --> 06:28:09.919
we're doing stuff, and the body doesn't have any time

1609
06:28:10.159 --> 06:28:18.560
or space to really relax deeply. So it kind of

1610
06:28:18.639 --> 06:28:24.200
waits for you to lead the way, waits for your permission.

1611
06:28:28.560 --> 06:28:35.040
And when you do give your permission, when you give

1612
06:28:35.119 --> 06:28:41.400
the say so, when you say okay, it's time for

1613
06:28:41.520 --> 06:28:51.159
your body to let go completely and relax totally, your

1614
06:28:51.200 --> 06:29:00.680
body just follows. It's like a breath of relief. Ah, good,

1615
06:29:00.799 --> 06:29:07.680
I can now relax. That feeling at the end of

1616
06:29:07.759 --> 06:29:11.040
a day, of a very physical day that you may

1617
06:29:11.119 --> 06:29:14.919
experience in the past. But you get home and you

1618
06:29:15.159 --> 06:29:18.880
just sit down on a chair, maybe you kick your

1619
06:29:19.000 --> 06:29:25.080
shoes off and not ah, feels so nice knowing that

1620
06:29:25.200 --> 06:29:29.200
you don't have to get up again for a little

1621
06:29:29.240 --> 06:29:32.919
while at least if you choose, you can just sit

1622
06:29:33.040 --> 06:29:45.599
there for maybe an hour to It feels blissful. And

1623
06:29:45.880 --> 06:29:50.880
just by sitting down like that, your body knows that

1624
06:29:51.000 --> 06:29:56.439
it's time to relax. Your body has been given permission

1625
06:29:56.639 --> 06:30:06.319
from you. Because it's a mindset in your mind, you're

1626
06:30:06.439 --> 06:30:18.200
prepared to let go of everything and just completely allow

1627
06:30:18.599 --> 06:30:27.560
all the stress of your body to evaporate. Any tensions

1628
06:30:27.880 --> 06:30:46.720
can just gradually vanish. It's almost like magic, really, because

1629
06:30:47.080 --> 06:30:53.599
that sense of relaxation in your body, it's a very

1630
06:30:53.759 --> 06:31:00.560
natural state. It's not something unusual. It may feel unusual

1631
06:31:00.840 --> 06:31:03.759
when you first start to relax, if you if you

1632
06:31:03.840 --> 06:31:09.080
haven't really spent a lot of time focusing and giving

1633
06:31:09.159 --> 06:31:14.200
yourself this space to let go completely and relax, and

1634
06:31:14.279 --> 06:31:20.919
they seem are most alien, but it isn't. It's actually

1635
06:31:22.240 --> 06:31:26.479
the most natural thing in the world to let go

1636
06:31:26.880 --> 06:31:36.560
completely to relax totally, the most natural thing in the

1637
06:31:36.639 --> 06:31:49.639
world to allow yourself to feel really calm in your mind.

1638
06:31:52.240 --> 06:32:00.560
And it is almost like a literal unwinding. You press

1639
06:32:00.599 --> 06:32:09.319
a button and all the tension just releases, and it's

1640
06:32:09.479 --> 06:32:13.080
like a wheel, like a cog, like the inside of

1641
06:32:13.119 --> 06:32:17.000
the clock, just unwinding, and it's almost like you could

1642
06:32:17.159 --> 06:32:23.080
see the little wind up knob that's used just going

1643
06:32:23.240 --> 06:32:27.000
the opposite way that you choose to wind it up,

1644
06:32:29.799 --> 06:32:39.119
and the energy that fremetic stress for energy gradually winding down,

1645
06:32:40.360 --> 06:32:47.720
losing its power, losing its strength, as a sense of

1646
06:32:47.880 --> 06:32:52.799
relaxation becomes stronger and deeper.

1647
06:32:56.080 --> 06:32:57.000
And you may.

1648
06:32:58.439 --> 06:33:05.360
Find that the more relaxed you feel, that your mind

1649
06:33:05.840 --> 06:33:15.119
starts to wonder, maybe just seem to stop listening to

1650
06:33:15.240 --> 06:33:21.159
me for a while. Your mind goes somewhere else, and

1651
06:33:21.240 --> 06:33:27.119
then you realize you're listening to me again, and that

1652
06:33:27.279 --> 06:33:36.080
is just your mind drifting to sleep, which is quite natural,

1653
06:33:37.639 --> 06:33:45.560
because sometimes when we're stressed and tense, we're not mean

1654
06:33:45.599 --> 06:33:50.080
I actually be aware of what we need, what we

1655
06:33:50.240 --> 06:33:58.880
physically you're emotionally need in this moment. But when you

1656
06:33:59.599 --> 06:34:06.759
allow your body and mind to relax completely and you

1657
06:34:06.919 --> 06:34:16.080
let go of all thoughts, concerns, worries, ideas, all letting

1658
06:34:16.159 --> 06:34:25.119
them go allow them to drop onto the floor when

1659
06:34:25.240 --> 06:34:31.200
you start to get in touch with the feelings of

1660
06:34:33.080 --> 06:34:43.439
such relaxation. This feels so nice to be in touch

1661
06:34:43.880 --> 06:34:50.119
with the calmness of the different body parts as they

1662
06:34:52.919 --> 06:35:06.360
become looser and looser. Even your breathing seems easier and

1663
06:35:06.599 --> 06:35:15.720
more natural, effortless, as that cool air enters through your

1664
06:35:15.880 --> 06:35:26.200
mouth or nose into your lungs, breathing in comforts and relaxation,

1665
06:35:28.840 --> 06:35:35.400
and then just breathing out any excess remain intention stress

1666
06:35:37.240 --> 06:35:40.000
from every part of your body.

1667
06:35:41.240 --> 06:35:41.799
And mind.

1668
06:35:45.400 --> 06:35:49.959
And as you start to focus on your mind, maybe

1669
06:35:50.520 --> 06:35:58.479
you notice that things come to a standstill or maybe

1670
06:35:58.919 --> 06:36:07.479
just much much lower than before because your mind is

1671
06:36:07.639 --> 06:36:18.520
not really needed when listening to my voice, which allows

1672
06:36:18.599 --> 06:36:24.520
your mind to relax just as deeply as your body.

1673
06:36:27.279 --> 06:36:35.520
And that's synchronicity between the relaxation of your body and

1674
06:36:38.279 --> 06:36:52.040
relaxation of your mind. Let you know that feeling completely calm, loose,

1675
06:36:52.400 --> 06:37:04.279
and relaxed really is a great healing experience fear.

1676
06:37:06.599 --> 06:37:07.319
And has.

1677
06:37:11.639 --> 06:37:20.040
So many positive benefits for your body, mind, and your life.

1678
06:37:22.720 --> 06:37:29.279
To be able to let go everything and to relax

1679
06:37:30.560 --> 06:37:41.479
completely in all parts of your body and mind. Even

1680
06:37:41.599 --> 06:37:56.919
your bones has arised, all your muscles are rise, even

1681
06:37:57.240 --> 06:38:00.880
the skin that covers your body.

1682
06:38:03.479 --> 06:38:04.400
Is relaxed.

1683
06:38:09.560 --> 06:38:27.240
Every hair that you have is also deeply relaxed. And

1684
06:38:27.479 --> 06:38:41.279
your brain really starts to feel the benefit this healing relaxation.

1685
06:38:46.599 --> 06:38:52.560
And as you focus on the inside of your scalp

1686
06:38:53.040 --> 06:38:58.799
where your brain is, you can start to realize and

1687
06:38:59.119 --> 06:39:12.119
notice the benefits of your brain relaxing deeply. Then it's

1688
06:39:12.240 --> 06:39:24.240
your brain continues to relax sends those messages to the

1689
06:39:24.439 --> 06:39:29.479
rest of your body and your mind.

1690
06:39:31.119 --> 06:39:33.639
To re relax.

1691
06:39:35.840 --> 06:39:58.000
More deeply, relax more completely, letting go of any remaining

1692
06:39:58.599 --> 06:40:08.040
force ho consers, allow them just drop onto the floor

1693
06:40:10.200 --> 06:40:18.680
because they're no longer necessary in this moment, In this

1694
06:40:19.000 --> 06:40:28.919
moment of deep relaxation and calmness, filling.

1695
06:40:31.119 --> 06:40:32.040
Your brain.

1696
06:40:33.720 --> 06:40:56.439
With deep concentrated healing, calming relaxing, every part of your

1697
06:40:56.560 --> 06:41:17.840
brain feeling so loose and comfortable, so relaxed and peaceful.

1698
06:41:21.119 --> 06:41:23.919
Your brain feels.

1699
06:41:25.119 --> 06:41:25.959
So light.

1700
06:41:27.959 --> 06:41:36.759
And so healthy in that sense of deep deep comfort

1701
06:41:39.159 --> 06:41:51.560
really does allow you to enjoy those ever increase in

1702
06:41:52.040 --> 06:42:07.000
sensations of comfort that is spreading throughout your body, relaxing

1703
06:42:07.560 --> 06:42:22.799
each and every muscle of your body, e deeper, deeper,

1704
06:42:25.919 --> 06:42:43.560
much more deeper than before, much more comfort spreading through

1705
06:42:45.000 --> 06:42:56.119
your body and your mind. Be so peaceful and calm,

1706
06:42:58.959 --> 06:43:13.439
so mhmm, very very peaceful in avery part of your body,

1707
06:43:15.119 --> 06:43:31.119
letting go mm hm a everything and everything so peaceful, calm,

1708
06:43:34.560 --> 06:43:58.360
so relax a very second the passes you feel depa, depath, relax,

1709
06:44:02.319 --> 06:44:28.599
deper and deperlax, calm, so calm, peace for so very piece,

1710
06:44:31.799 --> 06:44:41.119
from your head down to your ties. Such peace and

1711
06:44:41.479 --> 06:44:54.000
comfort growing all all the time, Such peace and comfort

1712
06:44:57.000 --> 06:45:14.360
spreading through body, in mind deeper, deeper, such comforts, spreading

1713
06:45:15.680 --> 06:45:27.159
and sinking deeper into a muscle of your body, so

1714
06:45:27.400 --> 06:45:46.840
that you feel amazing, so laxed, so peaceful, so lax

1715
06:45:50.840 --> 06:46:07.200
and peaceful, letting go. You're going to do a body scan,

1716
06:46:09.000 --> 06:46:15.400
focusing on firstly how you feel in your body, not

1717
06:46:15.560 --> 06:46:20.959
trying to change how you feel, not trying to relax,

1718
06:46:22.240 --> 06:46:27.200
not trying to move away from any discomfort or stress

1719
06:46:27.439 --> 06:46:34.880
or tension. Just accepting, observing and accepting how you feel

1720
06:46:35.840 --> 06:46:40.759
in the different parts of your body, Just allowing yourself

1721
06:46:42.200 --> 06:46:49.639
to be exactly as you are, to notice to get

1722
06:46:49.720 --> 06:46:58.319
in touch with how you actually feel in this moment.

1723
06:47:01.840 --> 06:47:12.959
I'm gonna start off by focusing on your hands. Just

1724
06:47:13.080 --> 06:47:21.040
be aware of your hands. I'd like you to move

1725
06:47:21.159 --> 06:47:26.319
your hands around, just maybe move your fingers a little bit.

1726
06:47:28.759 --> 06:47:34.959
I've been enclosing your hands very gently, just so that

1727
06:47:35.200 --> 06:47:42.959
you can gain in touch with how your hands and

1728
06:47:43.159 --> 06:48:04.119
your fingers feel, very very slow movements. Focusing now on

1729
06:48:04.319 --> 06:48:11.400
your feet, And if you can just do kind of

1730
06:48:11.439 --> 06:48:16.360
an equivalent with your feet is you've just done with

1731
06:48:16.560 --> 06:48:25.159
your hands, Maybe turn in your ankles, moving your feet around,

1732
06:48:27.159 --> 06:48:37.599
moving your toes gently, but only very gently and very slowly,

1733
06:48:40.560 --> 06:48:55.959
noticing how your feet fell in this moment. Focusing now

1734
06:48:56.200 --> 06:49:03.200
on your eyes, and I like you to just focus

1735
06:49:03.360 --> 06:49:08.840
on your eyelids. Maybe you can open and close your

1736
06:49:08.919 --> 06:49:13.400
eyes a couple of times to really get in touch

1737
06:49:13.799 --> 06:49:17.200
with how you feel when you do close your eyes.

1738
06:49:19.360 --> 06:49:25.759
The muscle changes in your eyes when you do close them,

1739
06:49:28.599 --> 06:49:34.959
maybe raising your eyebrows, it stretches the tops of your eyes,

1740
06:49:38.240 --> 06:49:46.639
perhaps squinting your eyes, scrunching up your eyes, just so

1741
06:49:46.799 --> 06:49:55.200
you can really get in touch with all aspects of

1742
06:49:56.400 --> 06:50:14.880
how your eyes feel. Right now. Now, focusing on your

1743
06:50:15.040 --> 06:50:21.119
thighs and it it just starts you to gently tense

1744
06:50:21.360 --> 06:50:31.279
your thighs, just very very gently, just enough so you

1745
06:50:31.439 --> 06:50:45.080
can become more atchuned to the physical sensation of your

1746
06:50:45.200 --> 06:50:50.599
upper legs, the front of your thighs, and the backs

1747
06:50:50.680 --> 06:51:04.959
of your thighs, noticing and observing how your thighs fear.

1748
06:51:06.279 --> 06:51:19.279
Right now, moving your focus to the back of your neck,

1749
06:51:22.959 --> 06:51:29.560
just noticing the back of your neck, the muscles, and

1750
06:51:29.720 --> 06:51:32.680
of course they lead to the side of your neck.

1751
06:51:34.159 --> 06:51:39.279
They also lead to the top of your back, which

1752
06:51:39.439 --> 06:51:44.799
leads to your shoulders. So as your focus on the

1753
06:51:45.000 --> 06:51:50.560
back of your neck, maybe you can move your head

1754
06:51:51.479 --> 06:51:59.240
gently upwards as if you're looking up. Maybe moving your

1755
06:51:59.319 --> 06:52:06.959
head down as if you were looking down. Perhaps moving

1756
06:52:07.000 --> 06:52:17.159
your headside to side, right to left, only very slowly

1757
06:52:19.040 --> 06:52:27.520
and very gently. I'm not trying to force anything. It

1758
06:52:27.720 --> 06:52:37.159
has to be very very gentle, just so you can.

1759
06:52:38.720 --> 06:52:40.400
Be more.

1760
06:52:42.000 --> 06:52:51.400
In touch with the feelings, with the sensations, the physical

1761
06:52:52.799 --> 06:53:02.040
sensations of how back of your neck feels. Right now,

1762
06:53:09.639 --> 06:53:17.599
as we now focus on the tops of your arms,

1763
06:53:19.959 --> 06:53:24.799
the parts where your biceps and your triceps are between

1764
06:53:24.840 --> 06:53:32.560
your elbow and your shoulders. To focus on those parts,

1765
06:53:33.599 --> 06:53:39.240
the tops of your arms. You may like to just

1766
06:53:40.040 --> 06:53:51.360
tense them, but very very gently and slowly. See you're

1767
06:53:51.360 --> 06:54:00.840
not straining or put in any pressure whatsoever on your arms.

1768
06:54:03.520 --> 06:54:06.000
It's just so that you can.

1769
06:54:08.439 --> 06:54:15.639
Gain more of a sense of how your upper arms

1770
06:54:17.200 --> 06:54:29.119
are feeling in this moment, and just noticing as you gently,

1771
06:54:31.279 --> 06:54:40.880
very gently and slowly tighten the muscles and then let go.

1772
06:54:45.159 --> 06:54:53.560
Notice how the tops of your arms feel right now

1773
06:55:01.759 --> 06:55:12.520
as a now focus on your stomach, the area the

1774
06:55:12.639 --> 06:55:18.959
lower abdomen area below your belly button, moving all the

1775
06:55:19.040 --> 06:55:32.799
way down to your hips, just above your grind. Maybe

1776
06:55:33.000 --> 06:55:40.639
you're able to tense these muscles in the area very

1777
06:55:42.880 --> 06:55:56.159
very gently and slowly, if that's a difficult thing to do,

1778
06:55:57.439 --> 06:56:05.639
and maybe you can just move your body, pushing your

1779
06:56:05.720 --> 06:56:10.040
stomach up and maybe moving a little bit to the

1780
06:56:10.279 --> 06:56:17.599
side using your hips, just so you can get more

1781
06:56:19.279 --> 06:56:31.319
in tune with how your lower abdomen area is feeling

1782
06:56:34.119 --> 06:56:51.680
in this moment. Just noticing the physical sensations or your

1783
06:56:51.840 --> 06:56:53.040
lower abdomen.

1784
06:57:04.040 --> 06:57:05.080
As you move.

1785
06:57:06.759 --> 06:57:19.880
Your attention to your mouth, notice in your lips and

1786
06:57:20.080 --> 06:57:37.959
inside your mouth, your teeth, your guns, your tongue, Just

1787
06:57:38.240 --> 06:57:46.520
noticing how your tongue in your mouth feels and it

1788
06:57:46.680 --> 06:57:55.680
may help by moving your tongue around your mouth, moving

1789
06:57:55.759 --> 06:58:03.159
it to your left, maybe pressing it gently against the

1790
06:58:03.400 --> 06:58:09.599
side of your mouth, and then to the right, gently

1791
06:58:10.119 --> 06:58:16.799
to the side of your mouth, perhaps pressing up against

1792
06:58:16.919 --> 06:58:24.919
the top of your mouth, and then down gently against

1793
06:58:25.040 --> 06:58:35.520
the bottom of your mouth, aways very slowly and a

1794
06:58:36.080 --> 06:58:40.279
very very gentle.

1795
06:58:44.759 --> 06:58:45.959
So that you can.

1796
06:58:49.520 --> 06:59:01.840
Be aware of how you feel in your mouth area.

1797
06:59:13.119 --> 06:59:33.040
Now I'm going to focus on your wrists, and I'm

1798
06:59:33.040 --> 06:59:41.840
gonna ask you to maybe just routine your wrists by

1799
06:59:41.959 --> 06:59:55.599
moving your hands in a circular motion very gently and slowly, just.

1800
06:59:57.360 --> 06:59:58.759
So that you can.

1801
07:00:04.439 --> 07:00:23.439
Feel the sensations that you are currently experiencing in yourisks.

1802
07:00:27.560 --> 07:00:30.520
Perhaps move in your hands.

1803
07:00:31.759 --> 07:00:33.200
Up and down.

1804
07:00:35.639 --> 07:00:58.200
Again very very gently and slowly, very gentzl.

1805
07:01:01.639 --> 07:01:03.360
And slow.

1806
07:01:16.439 --> 07:01:32.840
As you now start to observe your lower back. The

1807
07:01:33.200 --> 07:01:43.959
bad part is just above your hips where your coxis

1808
07:01:44.080 --> 07:01:57.080
are a whole area which also really does include the

1809
07:01:57.400 --> 07:02:03.599
signs of your body because those muscles are very much

1810
07:02:03.759 --> 07:02:16.599
connected as those muscles also move into your hyperia, connecting

1811
07:02:16.880 --> 07:02:31.759
to your buttocks the sides of your hips, and if

1812
07:02:31.840 --> 07:02:41.240
you're physically able to do so, maybe you can very

1813
07:02:41.560 --> 07:02:57.599
gently just move body evers slightly very slowly, some side

1814
07:02:57.759 --> 07:03:15.599
to side, just enough to gauge how you feel.

1815
07:03:17.720 --> 07:03:18.959
In your lord back.

1816
07:03:26.520 --> 07:03:36.959
Perhaps it even move your hips gently up and down

1817
07:03:40.759 --> 07:03:47.240
gently slowly, in order to.

1818
07:03:51.759 --> 07:03:53.360
Be in touch.

1819
07:03:55.639 --> 07:04:19.439
With the physical sensations. Hold your law back as we know,

1820
07:04:24.720 --> 07:04:35.360
to your attention to your jaw, the area from your

1821
07:04:35.639 --> 07:04:45.080
chin all the way up so near way your ears are, Oh.

1822
07:04:45.319 --> 07:05:00.240
Of your jaw, you can just yeah, it's okay to

1823
07:05:00.360 --> 07:05:00.720
do so.

1824
07:05:02.680 --> 07:05:13.159
Gently open your mouth, not wide, no stretching, just very

1825
07:05:13.919 --> 07:05:26.560
gently and slowly opening your mouth thing closing your mouth

1826
07:05:28.840 --> 07:05:47.799
very gently and slowly, so you can be in touch

1827
07:05:54.599 --> 07:06:28.400
with how your jaw feels. Now. I just sit now

1828
07:06:31.319 --> 07:06:44.159
your chest area, and you don't need to do anything

1829
07:06:46.119 --> 07:06:53.000
to move your chest because it moves every time you breathe,

1830
07:06:58.119 --> 07:07:12.119
and it moves very gently and slowly automatically. Really bread

1831
07:07:12.560 --> 07:07:32.520
he tape. As you focus on how your chest feels

1832
07:07:37.799 --> 07:08:12.880
when you breathe, move in your focus to your forearms,

1833
07:08:15.400 --> 07:08:31.560
your elbows. Maybe you're able to very gently and slowly

1834
07:08:33.959 --> 07:08:42.520
tense the muscles in your forearms, and when you do that,

1835
07:08:43.000 --> 07:09:06.560
you can feel your elbows as well. Very gently and slowly,

1836
07:09:15.040 --> 07:09:55.799
gently and softly obsav your forearms and doppers no focus

1837
07:10:02.959 --> 07:10:14.360
the rest of your back, your upper back and the

1838
07:10:14.639 --> 07:10:32.520
middle the middle of your back again, this part of

1839
07:10:32.639 --> 07:10:47.520
your body. News Also every time you pray, you may

1840
07:10:47.639 --> 07:11:01.599
not notice that usually these you observe you offer back

1841
07:11:02.040 --> 07:11:09.560
in the middle of your back. You can really feel

1842
07:11:12.040 --> 07:12:09.080
that gentle ends slower, moving your focus into your hip area,

1843
07:12:12.400 --> 07:12:24.200
the butties, the grain, those muscles, and those bones in

1844
07:12:24.319 --> 07:13:04.439
your midsection. Just noticing how there were hips feel right

1845
07:13:04.720 --> 07:13:27.360
now you can very very gently move your hips maybe

1846
07:13:27.840 --> 07:14:15.279
side to side, very gently and slo very very gently, softly. No,

1847
07:14:21.040 --> 07:14:37.799
everything starts to slow down, including the thoughts in your

1848
07:14:37.919 --> 07:14:49.720
mind and your mind itself just starts to gradually. It

1849
07:14:49.799 --> 07:14:56.119
doesn't have to be instant, but just gradually starting to

1850
07:14:57.560 --> 07:15:06.799
It's almost like time is chin. It's a slower pace

1851
07:15:09.279 --> 07:15:14.439
to maybe what you're used to in your day to

1852
07:15:14.599 --> 07:15:41.279
day life. It's a slower movement of energy, very small

1853
07:15:41.599 --> 07:15:49.599
movements which make up the larger movements, which is always

1854
07:15:49.680 --> 07:15:57.319
the case. Now, when you move your hand, it might

1855
07:15:57.479 --> 07:16:01.319
seem like it's one movement, but it's lots of minute

1856
07:16:02.080 --> 07:16:13.159
different muscles moving in accordance with each other. And what

1857
07:16:13.520 --> 07:16:25.959
happens in this space that we're sharing is we move

1858
07:16:26.119 --> 07:16:46.799
from that big movement into those smaller movements, starting to

1859
07:16:47.000 --> 07:16:58.040
focus on how your body feels, not just as a whole,

1860
07:16:59.439 --> 07:17:02.560
not just oh, i'm feel in this way. I'm feeling

1861
07:17:03.639 --> 07:17:09.599
stressed or tense, or I'm feeling relaxed and calm. I'm

1862
07:17:09.720 --> 07:17:16.720
feeling this way, I'm feeling that way. Starting to notice

1863
07:17:16.919 --> 07:17:29.159
that your body begins to present to you small feelings

1864
07:17:30.759 --> 07:17:47.959
around your body, small physical sensations in your legs, whether

1865
07:17:48.400 --> 07:18:00.919
pleasurable or not. Maybe resisting the temptation and to label

1866
07:18:01.000 --> 07:18:10.560
them or to judge them those feelings, just thinking them,

1867
07:18:11.479 --> 07:18:24.439
thinking about them is just being neutral, just feelings, not

1868
07:18:24.639 --> 07:18:35.720
being particularly concerned, but just noticing what your body is

1869
07:18:35.880 --> 07:18:49.759
telling you. Feelings in your arms, instead of feeling the

1870
07:18:49.959 --> 07:19:00.119
whole of the arm, Maybe notice those individual feelings, all

1871
07:19:00.119 --> 07:19:12.159
those different muscles and the skin, the hairs of your arms,

1872
07:19:14.119 --> 07:19:28.119
all the internal parts of your arms, the veins, the bones,

1873
07:19:31.040 --> 07:19:37.040
just being aware of maybe your elbow on your right

1874
07:19:37.240 --> 07:19:47.840
arm has a certain feeling. Maybe your left wrist also

1875
07:19:48.119 --> 07:20:11.159
has its own individual physical sensation. What about your forearm

1876
07:20:12.200 --> 07:20:24.400
when your right arm, you're right forearm, there may not

1877
07:20:24.560 --> 07:20:32.319
be any particular feeling that you could even give a

1878
07:20:32.439 --> 07:20:39.599
name to may not feel like anything other than just

1879
07:20:40.240 --> 07:20:50.639
a feeling. You know, it's there. The feelings in your shoulders,

1880
07:20:53.479 --> 07:20:57.240
perhaps your shoulders when you think about them, kind of

1881
07:20:57.279 --> 07:21:02.319
almost like they're the same, you know, the same feeling,

1882
07:21:04.159 --> 07:21:07.479
almost like you both of your shoulders are just one thing.

1883
07:21:09.319 --> 07:21:20.360
Of course they're not. And when you focus on your

1884
07:21:20.479 --> 07:21:28.680
left shoulder and then on your right shoulder, maybe find

1885
07:21:28.880 --> 07:21:34.240
that you move the muscles a little bit, maybe tense

1886
07:21:34.360 --> 07:22:00.599
the muscles gently, noticing the difference in each shoulder lower back,

1887
07:22:13.479 --> 07:22:17.159
the left side of your lower back and the right

1888
07:22:17.439 --> 07:22:28.000
side of your lower back, and of course that connection

1889
07:22:28.319 --> 07:22:40.599
to your buttocks and to your hips, and also moving

1890
07:22:40.840 --> 07:22:54.400
up into the middle of your back. And sometimes like

1891
07:22:54.599 --> 07:22:57.799
right now, actually I want to focus on their part.

1892
07:22:59.080 --> 07:23:03.000
I want to focus on my buttocks. And then I

1893
07:23:03.119 --> 07:23:07.599
focused on the middle of my back. It almost felt

1894
07:23:07.720 --> 07:23:11.080
like the muscles in my lower back were being stretched

1895
07:23:12.080 --> 07:23:21.959
very gently, just stretched a little bit. Even though I

1896
07:23:22.159 --> 07:23:30.959
wasn't doing anything to try to stretch your lower back,

1897
07:23:31.360 --> 07:23:39.560
it just seemed to happen. The feeling of very gently

1898
07:23:41.040 --> 07:24:02.479
stretching your lower back comes along. I have feeling in

1899
07:24:02.599 --> 07:24:19.439
your chest, just noticing what sensations.

1900
07:24:20.040 --> 07:24:37.720
You are experiencing in your chest right now, and there's

1901
07:24:37.759 --> 07:24:39.159
so much of the chest.

1902
07:24:40.400 --> 07:24:44.319
Obviously, there's the collar bone leading to the chest. You've

1903
07:24:44.319 --> 07:24:53.080
got the chest bone, You've got the muscles in your chest.

1904
07:24:55.880 --> 07:25:01.959
Of course, if you're female, there's possibly the rests. If

1905
07:25:02.000 --> 07:25:10.119
you're male, you've got the different well might not that

1906
07:25:10.279 --> 07:25:17.759
different these days, but there may be more muscles at

1907
07:25:17.799 --> 07:25:24.000
the top of the chest, but at the side underneath,

1908
07:25:25.159 --> 07:25:28.000
it's pretty much the same whether you're a man or

1909
07:25:28.000 --> 07:25:34.439
a woman. There's muscles there, muscles that stretch out to

1910
07:25:34.599 --> 07:25:39.040
your back as well as breast tissue. It stretches and

1911
07:25:39.240 --> 07:25:46.479
moves into your back. To just being aware of your

1912
07:25:46.639 --> 07:26:07.400
chest being with whatever feeling there is in your chest.

1913
07:26:23.040 --> 07:26:30.520
When I noticed that, I focus on my chest, I

1914
07:26:30.759 --> 07:26:35.720
feel it in my back and my upper back. I mean,

1915
07:26:35.799 --> 07:26:38.720
I guess the obvious reason would be because you know,

1916
07:26:38.759 --> 07:26:49.479
I'll breathe in in and it stretches my chest and

1917
07:26:49.840 --> 07:27:03.720
my back at the same time. It feels it feels okay,

1918
07:27:10.520 --> 07:27:15.279
doesn't feel I got a little bit of pain in

1919
07:27:15.400 --> 07:27:21.959
my right chest, a little bit not pain, but a

1920
07:27:22.040 --> 07:27:32.279
little discomfort, maybe stiffness possibly, I don't know. I noticed

1921
07:27:32.319 --> 07:27:39.959
my shoulders are also wanting to flex for some reason.

1922
07:27:42.159 --> 07:27:49.560
I think that's probably part of my upper back, that

1923
07:27:49.759 --> 07:27:54.680
connection between my shoulders and my upper back, because I

1924
07:27:54.720 --> 07:27:59.720
can move my shoulders and stretch the muscles in my back,

1925
07:28:02.240 --> 07:28:08.759
moving the shoulders backwards or up, which then moves I

1926
07:28:08.840 --> 07:28:24.919
think it's the scapulous in your back. It feels quite nice. Actually,

1927
07:28:30.279 --> 07:28:33.439
A good thing about this is you can, if you

1928
07:28:33.599 --> 07:28:47.520
want to, you can just flex or stimulate the various

1929
07:28:47.759 --> 07:28:55.240
muscles in your body gently in order to get more

1930
07:28:55.279 --> 07:29:05.599
of a sense of how they feel. And when you're relaxing,

1931
07:29:10.400 --> 07:29:14.639
when you detense and muscle and you let it go

1932
07:29:14.959 --> 07:29:23.720
and you let it relax, it relaxes way more than

1933
07:29:23.799 --> 07:29:33.880
it would normally. That you have to feel that you're

1934
07:29:33.919 --> 07:29:37.919
able to do that. There's no point doing it if

1935
07:29:38.000 --> 07:29:43.599
there's an issue with the per part of your body.

1936
07:29:47.080 --> 07:29:53.639
You need to be gentle with yourself at all times

1937
07:29:56.279 --> 07:30:07.799
when relaxing deeply, It's important to be kind to yourself.

1938
07:30:15.360 --> 07:30:23.840
As you notice your mind. How much has your mind

1939
07:30:24.159 --> 07:30:51.360
slowed down since we started this recording? How came and

1940
07:30:51.639 --> 07:31:02.959
peaceful is your mind right now? We have nothing to

1941
07:31:03.080 --> 07:31:12.959
think about and just my voice to listen to. Because

1942
07:31:13.080 --> 07:31:24.000
you know the intention behind this recording is relaxation. At

1943
07:31:24.040 --> 07:31:30.479
the very least, for you to feel more relaxed at

1944
07:31:30.520 --> 07:31:33.880
the end of the recording than you did at the beginning.

1945
07:31:39.040 --> 07:31:50.880
At the very least, your mind to slow down because

1946
07:31:50.919 --> 07:32:05.279
your body continues to relax, because that's what you want

1947
07:32:07.000 --> 07:32:26.000
to happen. That's what you expect to happen, for relaxation

1948
07:32:29.319 --> 07:32:44.799
to fill your body, maybe calm in your mind to

1949
07:32:44.959 --> 07:33:19.240
the point of boredom. When you start maybe to drift away, dresting,

1950
07:33:32.840 --> 07:33:42.560
it's almost as if you're moving further away from your

1951
07:33:42.680 --> 07:33:56.319
body in your mind, just leaving that there, kind of

1952
07:33:56.400 --> 07:34:01.319
liking it an escape pod in a space ship a movie,

1953
07:34:02.119 --> 07:34:04.400
a space movie, you know when they get into a

1954
07:34:04.479 --> 07:34:11.200
little pard in it, since the man far away from

1955
07:34:11.279 --> 07:34:59.560
the spaceship, safe to dream and continue to relax, to

1956
07:35:18.919 --> 07:36:26.639
so slur and be so so rare and peace and

1957
07:36:26.919 --> 07:36:41.840
focusing on the feeving of those individual parts of your body.

1958
07:36:42.840 --> 07:37:00.479
That's a relaxing. One by one, you me find that

1959
07:37:04.840 --> 07:37:14.479
every now and then you realize that you aren't listening

1960
07:37:16.240 --> 07:37:26.520
to my voice because your mind started to imagine something different,

1961
07:37:27.959 --> 07:37:38.360
maybe started to almost move into some kind of a

1962
07:37:38.680 --> 07:37:47.560
dreamy state. And then you become aware of my voice again,

1963
07:37:51.159 --> 07:37:57.720
and even though you may want to focus on my voice,

1964
07:37:58.439 --> 07:38:05.840
you may also wish to allow your mind to just

1965
07:38:06.200 --> 07:38:26.080
drift naturally into that space of comfort and safety. As

1966
07:38:26.159 --> 07:38:43.639
you feel more comfort spreading through your body like a

1967
07:38:43.880 --> 07:38:58.240
warm blanket covering you gently, keeping your body at just

1968
07:39:00.959 --> 07:39:18.400
the perfect temperature. And even if you can hear background sounds,

1969
07:39:24.000 --> 07:39:36.479
they just don't seem to matter anymore. As that sensor

1970
07:39:39.200 --> 07:39:56.040
peace spreads through your mind like a gentle breeze, yet

1971
07:39:56.200 --> 07:40:08.680
strong enough to blow away all negativity, strong enough to

1972
07:40:12.119 --> 07:40:22.240
remove from your mind any anxiety or stress that was

1973
07:40:22.439 --> 07:40:37.520
there before, and blow away any other thoughts or feelings

1974
07:40:37.959 --> 07:41:03.240
that just don't fit with the sense relaxation that it

1975
07:41:03.240 --> 07:41:28.680
is feeling your body and your mind. Unless you focus

1976
07:41:28.919 --> 07:41:35.520
on your mind and count down from ten down to one,

1977
07:41:36.919 --> 07:41:47.279
and with each number you hear, your mind will become

1978
07:41:53.360 --> 07:42:13.680
slightly more relaxed, just just lightly, from ten down to nine,

1979
07:42:14.479 --> 07:42:21.439
just a slight movement, from nine down to eight, just

1980
07:42:21.560 --> 07:42:38.639
another small change in how you feel. Eight down to seven.

1981
07:42:41.400 --> 07:42:46.799
That feeling is a gap, almost like a gap that

1982
07:42:47.159 --> 07:42:56.840
starts to get wider, the gap between those feelings that

1983
07:42:57.040 --> 07:43:03.959
you used to have in your mind compared to the

1984
07:43:04.119 --> 07:43:11.639
feelings you have there growing now, feelings of comfort and

1985
07:43:11.919 --> 07:43:23.599
security and confidence, and the gap becomes wider. Eight down

1986
07:43:23.720 --> 07:43:31.159
to seven, seven down to six. When you get to five,

1987
07:43:33.520 --> 07:43:42.759
the mind will start to have a certain physical sensation,

1988
07:43:47.200 --> 07:43:52.880
most like there's a magnet outside of your head sucking

1989
07:43:53.799 --> 07:43:59.599
the tension and the stress and any remaining feelings that

1990
07:43:59.680 --> 07:44:05.000
you don't what, sucking them out through your skull.

1991
07:44:10.799 --> 07:44:12.279
And in down to four.

1992
07:44:14.080 --> 07:44:20.880
You can start to really experience that sense of not

1993
07:44:21.159 --> 07:44:31.360
just emptiness, but space, a place full of fresh air,

1994
07:44:36.360 --> 07:44:43.159
place where you can stretch. It's almost as if as

1995
07:44:43.240 --> 07:44:47.279
you go down to four and three, your mind is

1996
07:44:47.479 --> 07:45:02.000
expanding with this sense of peace and tranquility growing as

1997
07:45:02.040 --> 07:45:09.520
it moves down to When you get to one, your

1998
07:45:09.680 --> 07:45:21.919
mind just feels exactly how you want to feel, almost

1999
07:45:24.759 --> 07:45:37.119
a perfect feeling, maybe the sensation that.

2000
07:45:38.759 --> 07:45:40.159
It'd like to keep.

2001
07:45:43.159 --> 07:45:54.000
A place that's safe, where nothing can affect you at all,

2002
07:46:05.680 --> 07:46:10.360
and you can stay in that that space of comfort

2003
07:46:10.520 --> 07:46:20.240
and confidence, confident in your own ability to create this

2004
07:46:21.159 --> 07:46:27.159
space and this feeling of comfort within your own mind

2005
07:46:28.720 --> 07:46:31.240
just by counting ten.

2006
07:46:32.880 --> 07:46:33.560
Down to one.

2007
07:46:38.119 --> 07:46:42.680
And this is something that you can do yourself when

2008
07:46:42.720 --> 07:46:49.959
you're on your own, the time when you can maybe

2009
07:46:50.200 --> 07:46:58.799
sit down, maybe just for a few minutes, close your eyes.

2010
07:47:02.360 --> 07:47:06.000
It just counts slowly from ten.

2011
07:47:08.680 --> 07:47:09.639
Down to one.

2012
07:47:13.919 --> 07:47:26.799
And re experience these feelings in your mind. And when

2013
07:47:26.840 --> 07:47:34.680
you feel that way in your mind, your body copies

2014
07:47:36.479 --> 07:47:47.240
your mind, and that feeling is spread through your spine

2015
07:47:48.479 --> 07:47:53.400
and your nervous system into every part of your body,

2016
07:47:55.479 --> 07:48:09.880
travels through your bloodstream, healing and relaxing every particle of

2017
07:48:10.000 --> 07:48:26.840
your existence. Now we can we can practice this a

2018
07:48:27.000 --> 07:48:35.080
few times before the end of the recording, and then

2019
07:48:35.159 --> 07:48:42.119
you can practice on your own. And each time you

2020
07:48:42.400 --> 07:48:54.080
count for ten about one, the feelings of comfort, calmness,

2021
07:48:54.319 --> 07:49:12.759
and deep deep relaxation become stronger and deeper, filling your

2022
07:49:14.040 --> 07:49:23.240
mind and your brain with these positive chemicals. The spread

2023
07:49:23.599 --> 07:49:33.240
throughout your body, relaxing you so quickly, relaxing your whole

2024
07:49:33.520 --> 07:49:45.599
body and mind so very, very easily, just by counting

2025
07:49:47.520 --> 07:49:57.840
ten down to one. So we're going to do now,

2026
07:49:58.720 --> 07:50:02.639
I'm going to count from ten down to one. I'd

2027
07:50:02.840 --> 07:50:07.159
like you to repeat the number after me. So when

2028
07:50:07.200 --> 07:50:15.759
I say ten, you can just repeat to yourself ten.

2029
07:50:21.400 --> 07:50:30.720
Just notice, be aware of how you feel in your

2030
07:50:30.880 --> 07:50:40.400
mind and your body. Then when I say nine, you

2031
07:50:40.520 --> 07:50:56.319
can repeat to yourself nine again, noticing the increase in

2032
07:50:56.560 --> 07:51:04.520
comfort and harmless in your mind and in your body.

2033
07:51:10.479 --> 07:51:19.919
The same want to say eight, I want to say seven, six,

2034
07:51:22.360 --> 07:51:36.799
I want to say five, four, when I say three, two,

2035
07:51:41.119 --> 07:51:47.360
and lastly want to say one. Can you beat that number?

2036
07:51:54.840 --> 07:51:58.799
And of course, when you do this on your own

2037
07:52:00.319 --> 07:52:05.319
without listening to me, you can say the numbers or

2038
07:52:05.360 --> 07:52:15.639
whatever speed that you feel is necessary for you, so

2039
07:52:15.799 --> 07:52:21.799
you can adapt. So you feel you want to say

2040
07:52:21.919 --> 07:52:27.759
the numbers ten down to one faster than I do,

2041
07:52:29.520 --> 07:52:32.040
then you go ahead and do that. Or if you

2042
07:52:32.279 --> 07:52:36.240
feel when you do it yourself that you'd like to

2043
07:52:36.479 --> 07:52:44.840
have more more space between the numbers, maybe take a

2044
07:52:44.919 --> 07:52:51.759
lot longer to get from ten all the way down

2045
07:52:52.360 --> 07:53:09.360
to one, that's your choice also to do. So I'm

2046
07:53:09.400 --> 07:53:10.439
gonna count.

2047
07:53:10.240 --> 07:53:18.840
From ten down to one, and when I get to one.

2048
07:53:19.959 --> 07:53:25.880
That will at the end of this recording, unless, of course,

2049
07:53:25.959 --> 07:54:16.279
you're listening with music and the music will continue. Ten nine, five.

2050
07:55:14.759 --> 07:56:21.319
Four Assassa.

2051
07:57:09.240 --> 07:57:41.159
Usa Usa.

2052
07:57:42.799 --> 07:58:55.520
USA twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen twelve eleven,

2053
07:59:00.439 --> 07:59:47.200
ten nine eight, seven, six, five, four three two one

2054
07:59:55.639 --> 08:00:06.000
Now open your eyes, noticing how you physically feel having

2055
08:00:06.119 --> 08:00:13.720
counted down from twenty to one, allowing stress and tension

2056
08:00:14.240 --> 08:00:18.880
to leave through your fingertips and your toes. And as

2057
08:00:18.880 --> 08:00:23.599
you focus on your fingertips, maybe they feel a little

2058
08:00:23.639 --> 08:00:30.720
bit tingly, which is I suppose quite an understanding considering

2059
08:00:30.799 --> 08:00:35.279
the tension has been exiting your body through your fingertips.

2060
08:00:41.799 --> 08:00:43.759
So now I'm going to count from twenty down to

2061
08:00:43.880 --> 08:00:51.119
one again. This time you're going to feel relief of

2062
08:00:51.279 --> 08:00:56.959
tension and stress in the anxiety that you may have

2063
08:01:01.639 --> 08:01:10.040
leaving through your stomach, just leaving through your stomach, almost

2064
08:01:10.080 --> 08:01:15.840
as if it's just releasing the whole of your stomach.

2065
08:01:16.680 --> 08:01:21.520
You'll enable to just above your chest or below your chest,

2066
08:01:21.639 --> 08:01:26.200
rather so surrounding your belly button area, the whole area.

2067
08:01:28.319 --> 08:01:32.520
You can feel the tension of your body where it's

2068
08:01:32.639 --> 08:01:38.319
left just releasing from the area, and you may notice

2069
08:01:38.439 --> 08:01:43.400
that your stomach will become very relaxed as I count

2070
08:01:43.479 --> 08:03:03.880
down from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2071
08:03:08.759 --> 08:03:29.560
ooh three two what and you can open your eyes

2072
08:03:29.599 --> 08:03:32.080
again if you choose, or you can just keep them

2073
08:03:32.159 --> 08:03:39.080
closed because it feels relaxing. Just notice saying your stomach, girls,

2074
08:03:40.479 --> 08:03:44.119
I notice as your focus, just do a little scan

2075
08:03:44.360 --> 08:03:48.880
of your body. It's not to saying your body fels

2076
08:03:50.319 --> 08:04:00.840
focusing upper body, back, chest, stomach, legs, arms, hands, feet,

2077
08:04:03.880 --> 08:04:10.799
just noticing, and you know, you may start to feel

2078
08:04:13.279 --> 08:04:17.080
more of a sense of tiredness, which may be the

2079
08:04:17.200 --> 08:04:23.240
reason you listening to this recording because you would like

2080
08:04:23.479 --> 08:04:32.919
to let go completely of everything and dread off into

2081
08:04:33.040 --> 08:04:39.680
a nice, natural, calm, relaxing sleep.

2082
08:04:47.279 --> 08:04:48.159
So now we're going to.

2083
08:04:48.240 --> 08:04:57.759
Focus on your forehead, and if you choose, you can

2084
08:04:57.880 --> 08:05:03.360
incorporate your eyes in this because as well your forehead

2085
08:05:03.439 --> 08:05:09.560
and your eyes, it's that whole area basically almost as

2086
08:05:09.599 --> 08:05:12.360
if you were wearing a mask, you know, like a

2087
08:05:14.319 --> 08:05:19.720
I don't know, a Batman mask or something, or I'm

2088
08:05:19.799 --> 08:05:22.520
trying to fa zorrow or something, you know, the kind

2089
08:05:22.560 --> 08:05:25.680
of mask that covers your eyes but also covers quite

2090
08:05:25.720 --> 08:05:31.759
a lot of the forehead. I'm focusing on that area

2091
08:05:32.279 --> 08:05:34.560
because that's the area that we're now going to release

2092
08:05:35.439 --> 08:05:41.000
tension and stress from your mind and your brain, from

2093
08:05:41.080 --> 08:05:45.240
your mind and any tension that you may have remaining

2094
08:05:45.479 --> 08:05:50.759
your face, in your neck and your jaw, your eyes,

2095
08:05:51.599 --> 08:05:58.279
your forehead, or your scalp. So basically, any tension within

2096
08:05:58.400 --> 08:06:07.000
your head area, including your mind and your brain that's

2097
08:06:07.080 --> 08:06:11.360
going to be released through your fuehead in your eyes.

2098
08:06:15.319 --> 08:06:19.040
As I count down again from twenty down to one

2099
08:06:21.520 --> 08:07:42.159
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2100
08:07:47.759 --> 08:08:17.439
four three, What noticing as you scan your face, mature,

2101
08:08:18.000 --> 08:08:28.720
your eyes, the cheap bones, your ears, your forehead, your scalp, your.

2102
08:08:28.720 --> 08:08:32.240
Neck, the back of your neck, in the front of

2103
08:08:32.319 --> 08:08:32.880
your neck.

2104
08:08:33.680 --> 08:08:44.439
The sight of your neck, and your throat. Noticing being

2105
08:08:44.479 --> 08:08:55.560
aware of the comfort increased be in the relaxation, not

2106
08:08:56.000 --> 08:09:00.959
just in your head and neck and mind, also the

2107
08:09:01.040 --> 08:09:11.040
rest of your body. Just notice how loose and calm

2108
08:09:11.200 --> 08:09:14.360
you feel, and how easily.

2109
08:09:16.119 --> 08:09:17.639
It is to just let go.

2110
08:09:20.439 --> 08:09:44.520
Completely, let go completely, how easily That's what I'm going

2111
08:09:44.599 --> 08:09:47.959
to do now, is I want to focus on the

2112
08:09:48.080 --> 08:09:55.479
top of your head and am We're going to allow

2113
08:09:57.159 --> 08:10:05.520
every last piece of tension or stress that might be

2114
08:10:05.840 --> 08:10:11.479
lingering or hiding in your body or mind my head.

2115
08:10:12.840 --> 08:10:13.200
To just.

2116
08:10:14.959 --> 08:10:18.439
Be sucked out on the top of your head.

2117
08:10:20.599 --> 08:10:27.400
And released and yeah, I on's.

2118
08:10:27.279 --> 08:10:33.319
Sucked out into the clouds. Imagine a being cloud of

2119
08:10:33.400 --> 08:10:38.759
God your head. It's like a whirlpool and this is

2120
08:10:38.959 --> 08:10:41.200
can suck that tension.

2121
08:10:42.400 --> 08:10:47.000
Out of the top of your head and just take it.

2122
08:10:47.040 --> 08:10:56.040
Away the good to focus. Imagine an opening on the

2123
08:10:56.159 --> 08:11:01.840
top of your head with that tensions, stress and any

2124
08:11:01.959 --> 08:11:05.840
remaining issues maybe worries of concerns that.

2125
08:11:06.040 --> 08:11:07.279
Are no use to you.

2126
08:11:07.439 --> 08:11:10.680
Now you can all be sucked.

2127
08:11:10.439 --> 08:11:11.799
Down at the top of your head.

2128
08:11:13.520 --> 08:11:19.520
I've taken away. As I count down again from twenty

2129
08:11:19.919 --> 08:12:14.200
down to one now twenty nineteen, eighteen, seventeen, sixteen, ten, fourteen, thirteen,

2130
08:12:20.319 --> 08:13:13.119
twelve even ten, nine eight seven six by four three,

2131
08:13:23.040 --> 08:13:49.000
wha breath. I'm noticing how you feel, how relax and

2132
08:13:49.319 --> 08:14:03.680
calm you physically and mentally fail right now, how peaceful

2133
08:14:05.840 --> 08:14:12.560
your mind feels. It feels so nice to just let go,

2134
08:14:14.840 --> 08:14:24.119
to give yourself some space to breathe easily, to think calmly,

2135
08:14:29.000 --> 08:14:33.720
and just to take a break from all that pointless

2136
08:14:34.040 --> 08:14:39.840
worry concerns about things that you don't need to think

2137
08:14:39.880 --> 08:14:50.759
about right now, because this is your time to let go,

2138
08:14:52.119 --> 08:15:01.880
This is your space to enjoy feeling deeply relaxed, peaceful

2139
08:15:02.040 --> 08:15:09.279
in your mind, relaxed in your body. It can feel

2140
08:15:09.880 --> 08:15:19.680
so good, so nice to just not have to do anything,

2141
08:15:22.000 --> 08:15:30.919
to be able to really enjoy that serenity that comes

2142
08:15:32.439 --> 08:15:38.560
with letting go completely, that peacefulness that comes with.

2143
08:15:45.279 --> 08:15:46.639
Being in this.

2144
08:15:48.479 --> 08:15:58.520
Peaceful space. And you can keep this sense of calmness

2145
08:15:59.360 --> 08:16:10.520
for a long almost you choose. If you choose to

2146
08:16:10.759 --> 08:16:18.200
drift on into deep, healing, natural sleep, then you can

2147
08:16:18.319 --> 08:16:29.840
do that. It's completely up to you, and you can

2148
08:16:30.040 --> 08:16:36.200
keep this feeling of calmness physically in your mind as

2149
08:16:36.360 --> 08:16:50.840
long as you choose to feel completely relaxed, completely relaxed.

2150
08:16:54.080 --> 08:17:00.720
And I'd like you to make up your mind to relax,

2151
08:17:09.360 --> 08:17:12.119
and I want to explore that with you. What it

2152
08:17:12.279 --> 08:17:19.639
feels like when you actually decide that you're going to relax,

2153
08:17:21.279 --> 08:17:27.720
not forcing yourself, but giving yourself that. I guess it

2154
08:17:27.840 --> 08:17:30.479
is a command, really, isn't it. When you're telling yourself

2155
08:17:32.520 --> 08:17:39.919
relax in a gentle but firm way that only you

2156
08:17:40.240 --> 08:17:45.319
can really tell yourself in that way. You can't really

2157
08:17:45.400 --> 08:17:49.360
have someone else saying to you, now it relax, relax,

2158
08:17:50.000 --> 08:17:53.720
you know, and it needs to be gentle, But you

2159
08:17:53.799 --> 08:18:00.880
can't someone else can't really have the same the same

2160
08:18:01.080 --> 08:18:08.560
kind of influence or power that you have over your

2161
08:18:08.759 --> 08:18:20.319
own physicality, over how you feel, because when you say

2162
08:18:20.360 --> 08:18:28.599
it to yourself, it means more. It's personal, and your

2163
08:18:28.759 --> 08:18:33.959
brain and your unconscious mind and your body listens to

2164
08:18:34.119 --> 08:18:39.759
what you say. So for example, we'll test it out

2165
08:18:40.360 --> 08:18:42.880
and do a little tests, a few little tests along

2166
08:18:42.919 --> 08:18:46.639
the way, and you can get more of an idea

2167
08:18:46.880 --> 08:18:52.959
of the force, the positive force that you can have

2168
08:18:54.360 --> 08:19:00.680
in creating a sense of comfort and relaxing in your

2169
08:19:00.759 --> 08:19:07.959
body and your mind quite quickly just by you telling

2170
08:19:08.080 --> 08:19:18.040
yourself to relax. So I want to start by it's

2171
08:19:18.119 --> 08:19:24.040
focus on your hands. To focus on your hands and

2172
08:19:24.200 --> 08:19:28.919
just tell your hands to relax, and just say relax.

2173
08:19:30.560 --> 08:19:35.959
As you focus on your hands, you could say my

2174
08:19:36.240 --> 08:19:40.040
hands are relaxed, or I want my hands to relax.

2175
08:19:42.119 --> 08:19:47.880
I think if you actually do it directly by focusing

2176
08:19:48.560 --> 08:19:52.759
and imagining that your hands can hear what you're saying,

2177
08:19:52.919 --> 08:19:55.400
you know, like they've got little ears, which is a

2178
08:19:55.439 --> 08:20:10.040
little weird. So talking to your hands and just say relax, medicine.

2179
08:20:15.479 --> 08:20:17.200
How your hands start to relax.

2180
08:20:29.599 --> 08:20:33.080
Now focus on your eyes and tell your eyes to relax.

2181
08:20:34.200 --> 08:20:38.919
You just say in the same word relax and find

2182
08:20:39.000 --> 08:20:46.639
the right tone for you. You know, I might say relax,

2183
08:20:47.319 --> 08:20:55.439
but you you might say relax or relax. You know,

2184
08:20:55.759 --> 08:21:01.400
you might say it differently to yourself, and that's important

2185
08:21:02.279 --> 08:21:08.360
for you to gauge what feels right for you. And

2186
08:21:08.599 --> 08:21:13.759
just tell your eyes to relax whilst focusing on your eyes,

2187
08:21:14.279 --> 08:21:18.959
your eyelids, the muscles around your eyes, your eyebrows, and

2188
08:21:19.240 --> 08:21:54.720
just tell your eyes directly relax now. Now, I just

2189
08:21:54.840 --> 08:22:05.119
did that myself, And sometimes you may feel that you

2190
08:22:05.319 --> 08:22:10.759
need a bit more time or the different parts to relax,

2191
08:22:11.599 --> 08:22:15.439
you know, because I start talking again and maybe that

2192
08:22:15.680 --> 08:22:19.319
part hasn't relaxed fully. But what happened is that it

2193
08:22:19.319 --> 08:22:21.240
will just continue to relax.

2194
08:22:20.959 --> 08:22:21.959
Even though I'm talking.

2195
08:22:23.560 --> 08:22:29.319
And that's happening with my eyes. Something else I noticed

2196
08:22:29.439 --> 08:22:34.080
is when I started focusing on my eyes, that actually

2197
08:22:34.880 --> 08:22:37.720
almost became They got worse before they got better in

2198
08:22:37.799 --> 08:22:41.599
a way. So I felt a degree of tension growing

2199
08:22:41.720 --> 08:22:47.400
in my eyes and then disappearing. So I think what

2200
08:22:47.599 --> 08:22:52.119
that was really was just ME becoming more aware of

2201
08:22:52.439 --> 08:22:58.639
the tension that was already there that I wasn't focused

2202
08:22:58.680 --> 08:23:03.759
on it before, So I wasn't really acknowledging it or

2203
08:23:06.080 --> 08:23:20.759
really conscious to those feelings. Yeah, my eyes is still

2204
08:23:20.880 --> 08:23:27.520
continuing to relax as well as my hands. Actually, my

2205
08:23:27.680 --> 08:23:33.880
hands have got a certain kind of energy, like not buzzing,

2206
08:23:34.080 --> 08:23:38.959
but I can kind of feel a degree of energy

2207
08:23:39.000 --> 08:23:45.200
in my hands. Maybe that's where the tensions being released.

2208
08:23:47.119 --> 08:23:56.919
Maybe that's causing that. The next part, I think we

2209
08:23:56.959 --> 08:23:57.759
should focus on.

2210
08:23:57.799 --> 08:23:58.599
The back of the neck.

2211
08:23:59.319 --> 08:24:04.479
That's a part of quite often, well for me, holds tension.

2212
08:24:04.560 --> 08:24:07.360
I don't know about it for yourself, I think it's

2213
08:24:07.439 --> 08:24:13.759
quite a standard place where tension is sometimes held. So

2214
08:24:15.919 --> 08:24:19.000
and I'm doing exactly what you're doing as you do

2215
08:24:19.119 --> 08:24:22.680
it as well, so I'm telling my body parts to

2216
08:24:22.840 --> 08:24:25.759
relax as well. So if you tell your neck at

2217
08:24:25.799 --> 08:24:28.319
the back of your neck, focus on the back of

2218
08:24:28.400 --> 08:24:35.400
your neck and just say relax in your own words,

2219
08:24:35.560 --> 08:24:36.799
in your own tone.

2220
08:24:36.880 --> 08:24:37.759
In your own voice.

2221
08:24:38.400 --> 08:24:40.479
You can say out loud, or you can just say

2222
08:24:40.479 --> 08:24:46.000
it to yourself internally, but you're focusing, and you're saying

2223
08:24:46.040 --> 08:24:48.319
it literally to the.

2224
08:24:48.400 --> 08:24:51.119
Back of your neck, as if the back of your

2225
08:24:51.200 --> 08:24:54.000
neck can actually hear what you're seeing.

2226
08:24:57.400 --> 08:25:01.159
To do that, now, just say relax to back your

2227
08:25:01.279 --> 08:25:43.639
nick And I did the same and what I noticed

2228
08:25:43.759 --> 08:25:48.840
and you may have had similar thing is, even though

2229
08:25:48.880 --> 08:25:56.159
I was focusing on the back of my neck, other

2230
08:25:56.319 --> 08:26:02.799
parts started to, I don't know, show themselves to me

2231
08:26:03.080 --> 08:26:06.080
or maybe because they want to be relaxed as well.

2232
08:26:06.200 --> 08:26:10.919
But I started noticing the feelings in my shoulders, attention

2233
08:26:11.119 --> 08:26:16.599
in my shoulders and in my upper back. Whether that

2234
08:26:16.880 --> 08:26:22.200
was because my back of my neck was saying, well,

2235
08:26:22.240 --> 08:26:27.200
I'm pretty much okay, it's the other parts that need attention,

2236
08:26:33.599 --> 08:26:36.639
but my lobe, my back of my neck is still relaxing.

2237
08:26:38.080 --> 08:26:40.560
But I just became more aware of other parts that

2238
08:26:40.840 --> 08:26:49.479
needed attention. Now, this might happen and it's not. It

2239
08:26:49.560 --> 08:26:53.000
doesn't mean that it's going wrong. It just means you're

2240
08:26:53.080 --> 08:26:59.759
being notified with more places but also want to feel relaxed.

2241
08:27:03.000 --> 08:27:07.360
So I'm going to focus on my upper back. So

2242
08:27:07.599 --> 08:27:11.200
you can do the same, even if you don't have

2243
08:27:11.360 --> 08:27:16.680
any feelings of tension that obvious in your upper back,

2244
08:27:18.479 --> 08:27:23.080
if you just focus on your back and the whole

2245
08:27:23.200 --> 08:27:27.959
area from the shoulder blades down to the middle of

2246
08:27:28.040 --> 08:27:32.400
your back and your spine. And with me, it's more

2247
08:27:32.439 --> 08:27:33.840
the shoulder blades.

2248
08:27:33.560 --> 08:27:42.919
That are more Yeah, that's the parts that really sort

2249
08:27:42.959 --> 08:27:46.799
of giving me the nod.

2250
08:27:48.319 --> 08:27:50.479
That it needs to relax in the sounds.

2251
08:27:50.159 --> 08:27:53.439
Going to ask that part to relax, and you can

2252
08:27:53.520 --> 08:27:54.000
do the same.

2253
08:27:54.080 --> 08:28:21.400
Now, relapsed upper back. There's something strange happened there, And

2254
08:28:21.560 --> 08:28:24.000
this often happens.

2255
08:28:24.040 --> 08:28:24.959
I've been doing this for.

2256
08:28:27.880 --> 08:28:34.599
Sixteen years or something, and often I'm one surprised but

2257
08:28:35.279 --> 08:28:41.720
amazed really that there can be a feeling. So, when

2258
08:28:41.759 --> 08:28:45.040
I was focusing on the back of my neck, my

2259
08:28:45.200 --> 08:28:49.959
upper back was starting to feel quite stressed and in

2260
08:28:50.159 --> 08:28:55.680
need of attention. As soon as I started talking to

2261
08:28:55.840 --> 08:29:00.479
you about my upper back and talking about, you know,

2262
08:29:01.000 --> 08:29:06.000
getting ready to ask the other bat to relax, why

2263
08:29:06.080 --> 08:29:11.720
the back already started to relax. It's almost as if

2264
08:29:11.759 --> 08:29:17.400
it doesn't need to hear the words, just needs attention,

2265
08:29:22.159 --> 08:29:33.520
just needs to be noticed. And that is something that

2266
08:29:33.799 --> 08:29:40.799
often happens in this type of situation. Is when you

2267
08:29:41.040 --> 08:29:46.240
start to relax, a couple of parts of your body,

2268
08:29:47.319 --> 08:29:53.959
as we've done with our hands, their eyes and their eyelids, and.

2269
08:29:54.200 --> 08:30:02.959
Now back of the neck, top of the back, up.

2270
08:30:03.000 --> 08:30:06.360
The back, the rest of the body seems to just

2271
08:30:07.799 --> 08:30:17.599
take notice and decide in its own way to start relaxing.

2272
08:30:19.439 --> 08:30:24.840
Other parts of your body start to just become looser.

2273
08:30:29.599 --> 08:30:32.400
I suppose it's kind of like a bit of an avalanche,

2274
08:30:32.599 --> 08:30:37.319
you know, the little ball starts rolling and before you

2275
08:30:37.439 --> 08:30:40.439
know it, the whole of your body is completely relaxed

2276
08:30:40.479 --> 08:30:57.159
and can't And if you focus on your face, you

2277
08:30:57.319 --> 08:31:04.880
focus on your eyes, the eyelids, your eyebrows, and the

2278
08:31:05.040 --> 08:31:13.599
muscles around your eyes. Maybe you start to notice that

2279
08:31:15.360 --> 08:31:20.439
your forehead is more relaxed than it was. Maybe your

2280
08:31:20.560 --> 08:31:26.360
face is more relaxed. I would say my entire face

2281
08:31:26.520 --> 08:31:41.119
is a lot more relaxed than it was. So we're

2282
08:31:41.119 --> 08:31:47.639
going to focus now on your shoulders again, just like before.

2283
08:31:49.000 --> 08:31:52.319
Just to your shoulders. I mean you can do them

2284
08:31:52.319 --> 08:31:54.560
in the digity. You can do the right shoulder and

2285
08:31:54.639 --> 08:31:58.959
you shoulder. I just generally do both at the same time.

2286
08:32:01.040 --> 08:32:04.240
Just tell your shoulders and you focus on them in

2287
08:32:04.360 --> 08:32:10.479
your mind, focus on how you feel. Maybe you can

2288
08:32:10.840 --> 08:32:17.560
see them in your mind's eye. Just tell your shoulders

2289
08:32:21.319 --> 08:33:11.799
to relax. It's not as as they relax. But do

2290
08:33:12.000 --> 08:33:19.840
you notice. I mean, especially with my back, is the

2291
08:33:20.000 --> 08:33:25.840
connection between the different parts the back, the shoulders, the

2292
08:33:26.040 --> 08:33:36.119
neck being all connected and being such a large part

2293
08:33:36.200 --> 08:33:42.200
of your body, it's almost hard to separate them from

2294
08:33:42.279 --> 08:33:50.279
each other, and my lower back has starting to relax

2295
08:33:50.400 --> 08:34:01.240
on the saying, maybe I'm going too slow and that

2296
08:34:01.400 --> 08:34:05.759
could be an issue because we all go at different speeds.

2297
08:34:08.040 --> 08:34:12.119
And the idea at the beginning of this recording was

2298
08:34:12.200 --> 08:34:14.680
for you to be able to just say to yourself,

2299
08:34:18.240 --> 08:34:31.000
relax without focusing on any particular part of your body.

2300
08:34:33.279 --> 08:34:39.599
Because when you know that telling your hands to relax

2301
08:34:43.360 --> 08:34:51.240
and your hand relax, you tell your eyelids and your

2302
08:34:51.400 --> 08:34:59.159
eyes and muscles around your eyes and your eyebrows to relax,

2303
08:35:02.959 --> 08:35:11.959
that they relax un till the back of your neck

2304
08:35:15.319 --> 08:35:31.560
to relax, and it relaxes until you're out back.

2305
08:35:38.040 --> 08:35:49.840
To relax, and it relaxes.

2306
08:35:57.560 --> 08:36:36.520
You tell your shoulders to relax, and they relaxed, and

2307
08:36:36.680 --> 08:36:40.560
you told your hands to relax, they relaxed, and.

2308
08:36:40.680 --> 08:36:42.319
They continued.

2309
08:36:43.360 --> 08:36:54.880
To relax. When you told your eyelids, the muscles around

2310
08:36:54.959 --> 08:37:01.959
your eyes, your eyebrows to relax, hm, they relaxed.

2311
08:37:05.000 --> 08:37:06.919
And continued.

2312
08:37:07.759 --> 08:37:16.720
To relax. And you told the back of your neck.

2313
08:37:18.159 --> 08:37:19.520
Us on the back of your neck.

2314
08:37:23.040 --> 08:37:34.919
And told it to relax. They relaxed and continued to relax.

2315
08:37:43.119 --> 08:37:52.200
And you told your ulpa back to relax, be relaxed,

2316
08:37:52.799 --> 08:38:09.159
and continued to relax, as with your shoulders. You told

2317
08:38:09.200 --> 08:38:17.479
your shoulders to relax, and your shoulders relaxed and continued

2318
08:38:22.639 --> 08:38:23.319
to relax.

2319
08:38:29.000 --> 08:38:33.959
And it's not just that, it's.

2320
08:38:36.639 --> 08:38:41.080
That the rest of your body has also been listening

2321
08:38:42.759 --> 08:38:48.840
and no relaxation has been spreading. So from your eyes,

2322
08:38:49.200 --> 08:38:56.599
the relaxation spread to your forehead, around your face, into

2323
08:38:56.680 --> 08:39:10.479
your skin, into your jaw, into the front and sides

2324
08:39:10.639 --> 08:39:15.400
of the neck, all the way down your chest and stomach.

2325
08:39:22.080 --> 08:39:29.200
Your relaxed hands and shoulders met up through your arms,

2326
08:39:29.880 --> 08:39:38.560
relaxing the four arms, your upper arms, elbows, your wrists.

2327
08:39:41.639 --> 08:39:42.560
Letting your own.

2328
08:39:49.720 --> 08:39:57.720
With lower bang your hips but exploying.

2329
08:39:58.319 --> 08:40:03.279
You just start to legs will continue even.

2330
08:40:03.240 --> 08:40:08.799
More comfort spreading through your legs.

2331
08:40:13.599 --> 08:40:16.919
All the way down to your ankles.

2332
08:40:21.599 --> 08:40:25.599
The tops of your feet, the side of your feet,

2333
08:40:27.439 --> 08:40:28.880
and the bottoms.

2334
08:40:28.439 --> 08:40:34.240
Of your feet, relaxing.

2335
08:40:37.240 --> 08:41:04.840
Into your toes, each toe relaxing, calm, please, And as

2336
08:41:04.880 --> 08:41:30.000
your body relaxes warm, your mind becomes slower, peaceful, to

2337
08:41:30.159 --> 08:41:31.680
the point where.

2338
08:41:33.520 --> 08:41:43.799
If you choose to fall the sake, you can.

2339
08:41:44.560 --> 08:42:01.119
Easily do that easy drift the way because there's nothing

2340
08:42:01.240 --> 08:42:16.919
going on in your mind. The brains peaceful, your body

2341
08:42:17.479 --> 08:42:51.680
continues to writs with that connection between your body you relaxing.

2342
08:42:52.159 --> 08:43:06.119
The word you say to yourself relats means that you

2343
08:43:06.240 --> 08:43:12.959
don't need to focus on just one part. You can

2344
08:43:13.119 --> 08:43:30.959
just focus on your entire body, saying the powerful word wakes.

2345
08:43:40.759 --> 08:43:41.520
And there's.

2346
08:43:43.319 --> 08:43:56.400
Those the miniar sensations of comfort spreading throughout your body,

2347
08:44:01.840 --> 08:44:04.200
lusening and calming.

2348
08:44:06.119 --> 08:44:07.560
And heating.

2349
08:44:11.080 --> 08:44:22.479
Every part to your body, feeding more relaxed.

2350
08:44:37.159 --> 08:44:40.599
So all you need to do from now on is

2351
08:44:40.799 --> 08:44:43.840
just tell your something.

2352
08:44:47.479 --> 08:45:23.279
Lights and observe feeding. Eight now, starting now with number

2353
08:45:23.360 --> 08:47:53.000
twenty nineteen eighteen seventeen six fifth four fifty twel.

2354
08:50:00.279 --> 08:52:15.439
Assassa k.

2355
08:55:01.279 --> 08:56:22.799
Attatatatatatt what.

2356
08:59:11.439 --> 08:59:18.159
One so.

2357
08:59:26.599 --> 08:59:37.919
Counted down from ten to one ten nine eight seven,

2358
08:59:40.000 --> 08:59:51.959
six five four three two.

2359
08:59:54.400 --> 08:59:54.639
One.

2360
09:00:01.639 --> 09:00:04.560
And maybe that was a bit too quick in order

2361
09:00:04.639 --> 09:00:08.520
to relax. Maybe it's a bit too fast for you

2362
09:00:08.880 --> 09:00:18.560
to notice the calming of your body, maybe even a

2363
09:00:18.639 --> 09:00:22.159
little bit of pressure there, Like you'll count it down

2364
09:00:22.279 --> 09:00:25.200
from ten to one. What do you expect me to do? Man?

2365
09:00:26.159 --> 09:00:29.639
Expect me to just to go with floppy just because

2366
09:00:29.639 --> 09:00:38.680
you're counting down to If you try it again, but

2367
09:00:38.799 --> 09:00:44.680
this time, I go this slower this time, and you

2368
09:00:44.919 --> 09:00:50.200
focus on the whole of your body before we focus

2369
09:00:50.319 --> 09:00:58.959
on your legs. Just notice how your body does start

2370
09:01:00.799 --> 09:01:12.439
to feel more relaxed. Every number that I count down

2371
09:01:15.880 --> 09:02:45.279
ten nine, eight, seven, six, five, four three two one,

2372
09:02:56.639 --> 09:03:02.319
I just notice how how you feel, generally, how your

2373
09:03:02.360 --> 09:03:17.240
body feels. It's not necessarily even about counting down from

2374
09:03:17.319 --> 09:03:24.959
ten to one. It's that space that you have, that

2375
09:03:26.080 --> 09:03:48.520
body space between being active physically or mentally, just sitting

2376
09:03:48.759 --> 09:03:53.279
or lying down or just being there not doing anything,

2377
09:03:53.479 --> 09:04:00.119
not saying anything, not deeding to think about anything. So

2378
09:04:00.799 --> 09:04:03.840
it opens up a space, you know, a bit of

2379
09:04:03.880 --> 09:04:14.840
a space, the gap. And the more I camped down

2380
09:04:14.919 --> 09:04:19.240
from the tent of world, the bigger that gap becomes.

2381
09:04:22.240 --> 09:04:28.639
So there's that gap of calmness, of comfort and relaxation.

2382
09:04:34.599 --> 09:04:46.919
It's a nice feeling and it moves those stresses or

2383
09:04:47.479 --> 09:05:01.319
discomforts physically or emotionally, moves away. Allows you.

2384
09:05:04.040 --> 09:05:04.560
To just.

2385
09:05:07.520 --> 09:05:14.240
Slow down, someone to count again from ten down to one,

2386
09:05:14.680 --> 09:05:24.919
and notice that gap widening, the gap, And as it widens,

2387
09:05:25.000 --> 09:05:31.360
it's almost like the stress and attention falls into the gap.

2388
09:05:44.840 --> 09:05:48.959
It gives you that distance, that space.

2389
09:05:51.360 --> 09:05:56.799
Now ten.

2390
09:06:01.159 --> 09:07:58.360
Nine, eight, seven, six, five four three one. How did

2391
09:07:58.400 --> 09:08:18.080
you bo do you feel now, can you notice that

2392
09:08:19.120 --> 09:08:55.800
do you feeling calmer? Do you feeling more relaxed as

2393
09:08:55.839 --> 09:09:00.080
we now focus on your legs, just your legs, y,

2394
09:09:15.959 --> 09:09:36.120
I'm just gonna start with focusing on your thighs. Of course,

2395
09:09:36.239 --> 09:09:41.120
it's not the most exciting thing to be doing, because

2396
09:09:44.239 --> 09:09:47.319
I'm sure like most of your body is not. I'm

2397
09:09:47.400 --> 09:09:59.760
not going on right now, just focusing on the whole

2398
09:10:00.040 --> 09:10:06.440
your thighs, the tops of your thighs, the sides of

2399
09:10:06.559 --> 09:10:13.400
your fires, the bottoms of your thighs, the outer thighs

2400
09:10:13.559 --> 09:10:18.599
and inner thighs. Basically the hole of your thigh that

2401
09:10:18.839 --> 09:10:27.760
leads into your hip and it goes down to your.

2402
09:10:29.800 --> 09:10:30.480
Knee joints.

2403
09:10:35.639 --> 09:10:42.839
Now, this is a big area. It's a very heavy area.

2404
09:10:43.360 --> 09:10:49.319
It's very strong, probably the strongest muscles in your body

2405
09:10:50.040 --> 09:10:50.919
or in your thighs.

2406
09:11:01.120 --> 09:11:02.000
But I don't think we.

2407
09:11:03.760 --> 09:11:16.279
Perhaps will give enough attention to our thighs. Perhaps we

2408
09:11:16.480 --> 09:11:27.080
don't they acknowledge how important our thighs are to our lives,

2409
09:11:38.639 --> 09:11:48.040
how much they actually do for us all through our lives.

2410
09:11:55.199 --> 09:11:57.680
And it may seem sound really weird.

2411
09:12:00.720 --> 09:12:02.080
I beat that all of our.

2412
09:12:02.000 --> 09:12:13.360
Body parts, especially advice needs some TLC, a bit of love,

2413
09:12:13.559 --> 09:12:32.839
shown a bit of acknowledgement, thank you gratitude for what

2414
09:12:33.000 --> 09:12:42.599
advice do for us. And I know this may sound

2415
09:12:42.680 --> 09:12:47.959
and a strange, and maybe you think, why am I

2416
09:12:48.760 --> 09:12:50.919
surely how I should be able to in the garden

2417
09:12:51.120 --> 09:12:52.519
hugging a tree or something.

2418
09:12:58.519 --> 09:12:59.440
It's hard to set a.

2419
09:12:59.480 --> 09:13:00.760
Microphone up on a tree.

2420
09:13:01.839 --> 09:13:03.160
That's why I'm doing this indoors.

2421
09:13:03.199 --> 09:13:05.239
Otherwise I would be outside in a tree.

2422
09:13:06.360 --> 09:13:07.319
Now I can't see the.

2423
09:13:07.360 --> 09:13:08.360
Television from the tree.

2424
09:13:15.199 --> 09:13:16.800
You move down to your knees.

2425
09:13:18.400 --> 09:13:26.319
Gain such an important part, and I think we don't

2426
09:13:26.400 --> 09:13:34.279
necessarily I'll speak for myself here, I don't necessarily appreciate

2427
09:13:36.040 --> 09:13:41.160
all that my needs do for me until I have

2428
09:13:41.279 --> 09:13:44.519
a problem with my knee. Occasionally, if I.

2429
09:13:46.239 --> 09:13:47.519
Maybe i'll bash it or.

2430
09:13:48.480 --> 09:13:54.639
It's aching for some reason. It's then that I realize.

2431
09:13:55.160 --> 09:13:56.319
How much it does.

2432
09:13:57.959 --> 09:14:01.199
You know, the benefit of being able to use my

2433
09:14:01.440 --> 09:14:11.120
legs without any kind of physical discomfort is a beautiful

2434
09:14:11.199 --> 09:14:20.440
thing that's possibly not appreciated until it's temporarily removed. You

2435
09:14:20.519 --> 09:14:27.360
know that's comfort. But as you focus on your knees,

2436
09:14:29.559 --> 09:14:35.199
regardless of how your knees feel, you can have that

2437
09:14:35.480 --> 09:14:41.599
sense of gratitude and love to your needs for all

2438
09:14:41.760 --> 09:14:42.199
that they do.

2439
09:14:42.440 --> 09:14:56.160
Here you can still have that attention on your thighs.

2440
09:14:57.040 --> 09:15:03.199
You can notice how your thighs feel, maybe notice that

2441
09:15:03.559 --> 09:15:22.239
they are relaxing more deeply as you focus now on

2442
09:15:22.360 --> 09:15:26.919
the bottoms of your legs, the shins and your calf muscles,

2443
09:15:27.319 --> 09:15:29.919
or the bones between.

2444
09:15:29.720 --> 09:15:33.040
Your knees and your feet.

2445
09:15:34.360 --> 09:15:47.519
Incorporate and course your ankles soquatant can anyone's hat even

2446
09:15:47.919 --> 09:15:50.400
like the slightest sprain.

2447
09:15:50.080 --> 09:15:55.760
Of an ankle. Who knows how how much we take.

2448
09:15:56.839 --> 09:16:05.599
Our ankles have are granted, and it's kind of strange

2449
09:16:05.639 --> 09:16:10.480
in a way when you think that. You know, logically

2450
09:16:10.800 --> 09:16:13.879
our wrists are a lot thinner than the rest of

2451
09:16:13.959 --> 09:16:18.639
their arms, which is okay, it doesn't I can't see

2452
09:16:18.639 --> 09:16:19.199
any problem with.

2453
09:16:19.239 --> 09:16:22.199
That, you know, just picking stuff up.

2454
09:16:23.720 --> 09:16:29.360
By our ankles so much thinner than the rest of

2455
09:16:29.400 --> 09:16:40.279
our legs, and from a physics perspective or logical even

2456
09:16:40.360 --> 09:16:46.040
it doesn't really make sense that all this weight will

2457
09:16:46.160 --> 09:16:53.000
ultimately be resting on your ankles then leading to your

2458
09:16:53.040 --> 09:17:06.360
feet that thin area, thin bone. Yeah, it does so

2459
09:17:06.599 --> 09:17:13.919
much great work. Supports us, supports our body for a lifetime,

2460
09:17:18.680 --> 09:17:28.400
helps us to balance, helps you to get around and

2461
09:17:28.519 --> 09:17:42.519
be mobile and there's the calf muscles. Of course, when

2462
09:17:42.639 --> 09:17:45.199
I was younger, I couldn't see the point in calf

2463
09:17:45.319 --> 09:17:51.239
muscles didn't seem to do anything. Okay, if I walked

2464
09:17:51.239 --> 09:17:54.080
around on tiptoes, then my calf.

2465
09:17:53.879 --> 09:17:54.919
Muscles get some work.

2466
09:17:56.319 --> 09:17:58.879
But of course that's not true. The calf muscles are

2467
09:17:58.919 --> 09:18:08.839
being used whenever we use our legs, and your shins

2468
09:18:12.120 --> 09:18:21.080
there to protect your lower legs, shaped in a way,

2469
09:18:22.959 --> 09:18:35.080
almost as a protector with the bone leading of course

2470
09:18:35.160 --> 09:18:36.000
to your ankles.

2471
09:18:39.440 --> 09:18:40.080
In your feet.

2472
09:18:44.839 --> 09:18:46.800
I'm not going to focus on your feet. We're just

2473
09:18:46.879 --> 09:18:53.040
going to focus on the legs. And I realize, and

2474
09:18:53.160 --> 09:18:57.080
now that I've mentioned your feet, it wookie it sitting

2475
09:18:57.199 --> 09:18:59.160
on them anyway, So maybe.

2476
09:18:59.000 --> 09:19:01.080
I should focus on your feet a little bit.

2477
09:19:05.120 --> 09:19:09.519
You can have them in your awareness the same as

2478
09:19:09.639 --> 09:19:11.800
you have your thighs.

2479
09:19:11.720 --> 09:19:14.720
In your awareness. Even though we haven't been.

2480
09:19:14.680 --> 09:19:20.199
Focusing on your thighs for a few minutes and you're

2481
09:19:20.239 --> 09:19:34.639
focusing on your ankles, there's still that sensation of comfort

2482
09:19:37.360 --> 09:19:49.319
in your thighs, and it's that movement of energy because

2483
09:19:49.360 --> 09:19:56.319
the fives hold lots of different sensations. Of course, there's

2484
09:19:56.360 --> 09:20:01.120
the muscles, the big strong muscles that we have in

2485
09:20:01.199 --> 09:20:15.000
our eyes. But the skin on the outside of the thighs,

2486
09:20:16.080 --> 09:20:20.519
as in the outside of all of our body, it

2487
09:20:20.599 --> 09:20:32.160
can be very sensitive, sensitive to the touch, sensitive to temperature.

2488
09:20:38.760 --> 09:20:46.279
And inside your thighs the bones, there's the muscle, there's

2489
09:20:46.319 --> 09:20:52.519
the blood, vessels, the art trees, all this stuff inside

2490
09:20:52.720 --> 09:21:00.559
your eighes. I guess sometimes it be nice if you

2491
09:21:00.599 --> 09:21:06.199
could actually put your fingers inside your thighs and a message.

2492
09:21:08.559 --> 09:21:11.199
So if you can message on the outside, of course,

2493
09:21:12.000 --> 09:21:14.360
and to be able to get deep into the muscles,

2494
09:21:15.400 --> 09:21:19.160
to be able to just a message inside your fies,

2495
09:21:20.040 --> 09:21:28.480
message in the bones with your leg massage in all

2496
09:21:28.559 --> 09:21:30.839
the veins and just gently.

2497
09:21:33.239 --> 09:21:40.400
Healing your thighes, and you can move it down.

2498
09:21:42.239 --> 09:21:47.239
Message and inside your knees, just message in those bones,

2499
09:21:48.279 --> 09:21:53.639
but with the healing fingertips spreading the healing.

2500
09:21:53.559 --> 09:21:58.160
Energy deep into the choice of your knees.

2501
09:22:03.639 --> 09:22:07.319
Of course, there's the back of your you mean, and

2502
09:22:07.440 --> 09:22:13.400
the inside crease where you need is there's a really

2503
09:22:13.639 --> 09:22:19.519
sensitive area really that's very nice when you stroke it.

2504
09:22:20.919 --> 09:22:24.279
That might be because it's an area that's not really

2505
09:22:24.480 --> 09:22:31.919
touched very often. It's almost like a hidden part a crease.

2506
09:22:33.720 --> 09:22:34.440
In your legs.

2507
09:22:34.559 --> 09:22:41.879
It's almost like a part that has a sensitivity which

2508
09:22:42.000 --> 09:22:53.000
a little bit different because it's protected by your legs.

2509
09:23:00.400 --> 09:23:04.599
So you can imagine putting the fingers into that crease

2510
09:23:05.519 --> 09:23:14.599
in your legs, fold them between your legs. You can

2511
09:23:14.720 --> 09:23:20.199
just message with your fingertips. Imagine your fingertips going inside,

2512
09:23:21.919 --> 09:23:30.400
massage in the muscle tissue. You can of course feel

2513
09:23:30.519 --> 09:23:32.680
the bones.

2514
09:23:32.680 --> 09:23:44.519
Of your knees heading through your fingertips. And then I

2515
09:23:44.559 --> 09:23:50.360
should go down to your calf muscles, and that's the

2516
09:23:50.440 --> 09:23:53.919
part I'd like to be able to really put my

2517
09:23:54.080 --> 09:23:58.120
fingertips deep inside my calf muscles.

2518
09:23:58.919 --> 09:24:08.040
And message every single tissue of that muscle, healing.

2519
09:24:08.080 --> 09:24:16.279
Every part, and then doing the same.

2520
09:24:16.199 --> 09:24:23.879
For my shins and the sage and gently stroking the bones,

2521
09:24:25.680 --> 09:24:31.959
generally stroking them, healing their loving way, because they deserves

2522
09:24:32.000 --> 09:24:37.680
to be treated. There's the precious bones.

2523
09:24:37.360 --> 09:24:37.839
That they are.

2524
09:24:39.440 --> 09:24:42.680
Our legs are so precious as in all the other

2525
09:24:42.839 --> 09:24:46.519
parts of our body, the.

2526
09:24:46.639 --> 09:24:48.800
More precious of amerture.

2527
09:24:50.879 --> 09:24:51.599
On the planet.

2528
09:25:00.040 --> 09:25:01.160
When you start to.

2529
09:25:02.680 --> 09:25:13.720
Think about the legs in this way, can you change

2530
09:25:13.839 --> 09:25:24.160
your perspective. It might sound it's silly to start with

2531
09:25:25.400 --> 09:25:32.559
the idea of having love your legs, showing appreciation.

2532
09:25:33.839 --> 09:25:35.080
You addiges.

2533
09:25:37.319 --> 09:25:40.959
Want them to be able to put your hands in

2534
09:25:41.120 --> 09:25:41.959
your eyes.

2535
09:25:43.639 --> 09:25:47.760
The message the muscles and the bones.

2536
09:25:49.639 --> 09:25:54.599
Did you get your fingers deep in there? Releasing all

2537
09:25:54.639 --> 09:25:55.760
a tension.

2538
09:25:58.199 --> 09:25:59.160
Just to show.

2539
09:26:00.800 --> 09:26:02.120
How much you care.

2540
09:26:05.160 --> 09:26:06.839
About your legs.

2541
09:26:07.879 --> 09:26:13.760
Much you care for what your legs do for you regularly,

2542
09:26:16.199 --> 09:26:18.480
your needs, your carves.

2543
09:26:19.239 --> 09:26:31.400
Your ankles, the strength of your ankles, considering how in

2544
09:26:31.680 --> 09:26:36.000
they are compared to the rest of your legs, especially addies.

2545
09:26:39.839 --> 09:26:51.360
Yet they're so strong, so flexible, absolutely amazing things. The

2546
09:26:51.559 --> 09:26:52.879
ankles are.

2547
09:26:56.519 --> 09:26:58.080
Truly a gift.

2548
09:27:00.160 --> 09:27:12.519
Because of what they do for you, supporting all that weight, regardless.

2549
09:27:11.919 --> 09:27:16.160
Of how what weight you are, even if you're only.

2550
09:27:16.239 --> 09:27:17.400
Eight stones.

2551
09:27:19.680 --> 09:27:26.440
A lot of weight these little ankles. Now, I'm a

2552
09:27:26.519 --> 09:27:28.440
lot heavier than eat stone.

2553
09:27:29.680 --> 09:27:35.199
Double, yet my ankles.

2554
09:27:36.480 --> 09:27:38.800
Support my body all the time.

2555
09:27:42.559 --> 09:27:43.120
What do they do?

2556
09:27:43.959 --> 09:27:46.239
Keep off a side of relief when to sit down?

2557
09:27:48.559 --> 09:27:57.040
That's what next to jee people also go.

2558
09:27:57.199 --> 09:27:57.279
I.

2559
09:27:59.120 --> 09:28:22.559
Toast crap, I'm sappy. The legs.

2560
09:28:24.080 --> 09:28:31.839
Really are amazing. And then the talk about they talk

2561
09:28:31.959 --> 09:28:37.639
about your legs is probably possibly, if not on most thing,

2562
09:28:38.400 --> 09:28:45.800
most boling things you've ever heard anyone say. Possibly to

2563
09:28:46.040 --> 09:28:49.800
pol You're not everything I said is true.

2564
09:28:52.319 --> 09:29:07.120
The legs are amazing. He makes deserve not just respect,

2565
09:29:12.760 --> 09:29:25.000
what they deserve to relax degally, they deserve.

2566
09:29:24.760 --> 09:29:29.639
To take some time out of the day. They just

2567
09:29:30.040 --> 09:30:07.279
lecker completely relax, really can relax because the legs are

2568
09:30:07.480 --> 09:30:09.839
so such a nice.

2569
09:30:10.080 --> 09:30:13.360
Very important part of your body.

2570
09:30:14.839 --> 09:30:18.639
Your election makes the rest of your body also.

2571
09:30:19.559 --> 09:30:28.279
Naturally follows in that journey of comfort.

2572
09:30:36.440 --> 09:30:40.199
I can feel it in my hips. My hips fill

2573
09:30:40.959 --> 09:30:48.919
really loose, and also my lawer back as well. My

2574
09:30:49.120 --> 09:30:50.440
lawer back really.

2575
09:30:50.879 --> 09:30:53.680
Feels it feels stretched.

2576
09:30:54.199 --> 09:30:57.440
Even though I'm just sitting in a chair and there's.

2577
09:30:57.360 --> 09:30:58.879
No stretching.

2578
09:31:00.959 --> 09:31:04.279
As far as a way I'm doing. It's almost as

2579
09:31:04.319 --> 09:31:08.440
if the muscles are just relaxed so much that there is.

2580
09:31:08.559 --> 09:31:17.040
A natural stretch. The potential has been reduced a lot

2581
09:31:33.400 --> 09:31:36.919
and a Now then countdown and ten douns of one,

2582
09:31:41.239 --> 09:31:43.080
and you can continue.

2583
09:31:44.360 --> 09:31:47.800
To feel wonderfully relaxed.

2584
09:31:51.639 --> 09:32:15.760
Tenne eight, seven, six, five, four.

2585
09:32:18.879 --> 09:32:24.040
Three, mm hm.

2586
09:32:27.839 --> 09:32:46.919
One, I'm just a countdown and five down to one,

2587
09:32:47.720 --> 09:32:52.279
and there's a countdown. You just focus on the numbers,

2588
09:32:53.959 --> 09:33:00.199
just the numbers counting down, and notice mm hm. Now

2589
09:33:01.279 --> 09:33:02.360
you feel.

2590
09:33:04.639 --> 09:33:05.800
In this moment.

2591
09:33:07.239 --> 09:33:11.639
As you hear the numbers counting down knowing that those

2592
09:33:11.800 --> 09:33:24.839
numbers counting down represents you feeling calmer, not just in

2593
09:33:24.959 --> 09:33:33.319
your body, but also relaxing your mind. I'll just notice

2594
09:33:33.360 --> 09:33:39.400
how you feel. There's nothing to do, there's nothing to say,

2595
09:33:40.080 --> 09:33:48.360
there's nothing to think about. Starting weird number five.

2596
09:33:57.080 --> 09:34:07.120
Or three.

2597
09:34:17.480 --> 09:34:39.760
Two one. Did you notice the gradual.

2598
09:34:42.040 --> 09:34:42.599
Letting go.

2599
09:34:44.919 --> 09:34:51.919
With the tension and your body? It may also begin

2600
09:34:52.239 --> 09:34:58.199
to notice and be aware of how your mind is

2601
09:34:59.279 --> 09:35:02.319
starting to slow down.

2602
09:35:04.839 --> 09:35:08.239
This is just a natural thing that happens.

2603
09:35:10.879 --> 09:35:13.360
It's not really a special procedure.

2604
09:35:14.680 --> 09:35:15.559
It's just natural.

2605
09:35:15.680 --> 09:35:22.040
Because it's your body relaxes, your mind also starts to relax,

2606
09:35:23.639 --> 09:35:27.319
and the more your mind relaxes, the more your body relaxes.

2607
09:35:27.440 --> 09:35:29.680
It's just a continuous.

2608
09:35:30.000 --> 09:35:41.080
Circle of relaxation. And it's that calmness that comes from

2609
09:35:43.080 --> 09:35:48.080
relative quietness. You know, you can even if there's background

2610
09:35:48.319 --> 09:35:55.199
sounds either your side online, it's still gan to be

2611
09:35:56.559 --> 09:36:00.839
quite calm. You know, you haven't got the television on,

2612
09:36:01.440 --> 09:36:05.400
there's no music in the background unless you're.

2613
09:36:05.279 --> 09:36:12.800
Listening to the recording. With music, of course, you're very

2614
09:36:13.040 --> 09:36:14.919
likely not going to be sitting in a room with

2615
09:36:15.000 --> 09:36:21.480
other people. Of Course, you might keep Generally, it's more idea.

2616
09:36:21.239 --> 09:36:26.239
If you can do this on your own, so no distractions,

2617
09:36:32.400 --> 09:36:45.360
and when you stop thinking about stuff, relaxation automatically rises.

2618
09:36:47.760 --> 09:36:55.919
The sense of comfort starts to grow, and.

2619
09:36:57.760 --> 09:37:02.519
Without trying to build it up into some thing fantastical,

2620
09:37:06.360 --> 09:37:15.040
something magical, this is just a natural process, something that's

2621
09:37:16.279 --> 09:37:26.000
easy to accomplish. In fact, it's almost the sense of

2622
09:37:26.239 --> 09:37:30.319
relaxing completely happens.

2623
09:37:30.080 --> 09:37:33.480
Really when you put no effort into it.

2624
09:37:34.519 --> 09:37:40.199
It's not something that you can really force. It's something

2625
09:37:40.360 --> 09:37:51.120
that happens naturally. And parts of the process of this

2626
09:37:51.400 --> 09:38:03.360
recording and others is simply two allow you to take

2627
09:38:03.400 --> 09:38:07.360
advantage of this space.

2628
09:38:09.599 --> 09:38:13.839
This time, just.

2629
09:38:18.000 --> 09:38:25.519
Let claim to just be here, to be in tune

2630
09:38:29.239 --> 09:38:38.800
with how you feel, yet with the intention.

2631
09:38:40.680 --> 09:38:43.480
Of wanting to relax.

2632
09:38:43.279 --> 09:38:54.599
Deeply and maybe even to all asleep, depending on what

2633
09:38:54.800 --> 09:38:58.800
it is that you wish for yourself.

2634
09:39:00.160 --> 09:39:00.919
In this moment.

2635
09:39:07.919 --> 09:39:17.800
As we know, relaxing is the majority of the process.

2636
09:39:17.400 --> 09:39:22.559
Of falling asleep to fall in sleep. Art is a

2637
09:39:22.720 --> 09:39:30.519
tiny bit of the end. The deeper relaxed you become,

2638
09:39:34.440 --> 09:39:35.919
the easier.

2639
09:39:38.400 --> 09:39:39.319
To find.

2640
09:39:40.559 --> 09:39:54.720
Yourself drifting. You can also choose to stay.

2641
09:39:56.040 --> 09:40:22.440
Focused on my voice and really enjoying the process. Gradually relaxing.

2642
09:40:26.040 --> 09:40:32.839
Each muscle in your body.

2643
09:40:37.760 --> 09:40:53.559
Endlessly and just absurding was sensational.

2644
09:40:58.559 --> 09:41:14.519
I'm letting go completely this time on the count from

2645
09:41:14.760 --> 09:41:29.000
six thousand one eletic your mind calm down.

2646
09:41:30.800 --> 09:41:32.720
With each number.

2647
09:41:34.800 --> 09:41:44.839
Hand he say, Actually, m.

2648
09:41:45.720 --> 09:41:51.000
Sir py, so.

2649
09:41:57.120 --> 09:44:23.480
Six what.

2650
09:44:44.680 --> 09:44:51.239
Plea do you want to see?

2651
09:44:53.559 --> 09:44:53.599
What?

2652
09:44:54.000 --> 09:44:54.160
Now?

2653
09:44:57.559 --> 09:44:57.839
See?

2654
09:45:00.599 --> 09:45:01.400
Big way.

2655
09:45:04.160 --> 09:45:21.279
Too, says she thinks some wine.

2656
09:45:24.800 --> 09:45:26.599
I like to stuff.

2657
09:45:28.000 --> 09:45:35.720
And some goods still there, maybe some studding thoughts.

2658
09:45:38.639 --> 09:45:39.720
So meto.

2659
09:45:42.519 --> 09:46:04.440
Perhaps do this thinking what to this thought? Sprinkle the

2660
09:46:04.760 --> 09:46:18.720
spools the pattons mo boun to sprink man ptsons spoken

2661
09:46:18.800 --> 09:46:25.959
love tots their spools, to let the sports n.

2662
09:46:29.000 --> 09:46:31.839
N s.

2663
09:46:34.239 --> 09:46:57.800
Quiet, Just calm down, swoop down, waits down. Now I

2664
09:46:57.959 --> 09:47:05.440
should think of somethings ms still itself.

2665
09:47:08.239 --> 09:47:08.720
Leap sm.

2666
09:47:11.959 --> 09:47:17.080
Some merchants, split downs, blass.

2667
09:47:16.839 --> 09:47:17.360
You want.

2668
09:47:21.599 --> 09:47:24.639
My latics.

2669
09:47:28.279 --> 09:47:41.800
Its boss.

2670
09:47:37.000 --> 09:48:09.400
Not to stick thing love let's stomach do sir.

2671
09:48:28.760 --> 09:50:14.680
S ssssssssssssssssssst