April 15, 2025

(no music) (10 hours) Let me bore your pain away #23 | Jason Newland | 15th April 2025

(no music) (10 hours) Let me bore your pain away #23 | Jason Newland | 15th April 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason new Land. Please only listen when you can safely

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close your eyes. Hello, Hello, how are you. It's quite

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warm in here today. We've had to close the window

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just to block out the the found from the garden

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because even though it's raining, there's still sound in the garden.

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People are still out there. So I've got one neighbor

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just continuously. We're not continuously, but every now eh ah.

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I don't know why they're yelling out there. So this

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is let me bowl your pain away. And just to

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let you know, I do have a YouTube channel at

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Jason Newland, a Facebook group called Jason Newland's Boring Group.

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So so a look, yeah, Jason Newland's Boring Group. I'm

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just going to look at this. I've got a message

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from Hillary a message. What it's a post, a massive

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thank you for the trivia Tuesday menopause. Had to listen

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five times and still not sure I got to hear it. Yeah,

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I kept falling asleep. Also, the Frozen Shoulder episode was great,

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but the game was asleep ten minutes in. You rock

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at what you do? Thank you. My eyesight's getting bad.

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I really thought that was a different word. Then I

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need to get my eyes done, not done tested. I'm

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never going to get my eyes done. I don't know.

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Remember one name got eyes lasered and she was she

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must have been in her eighties then, and she said

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she couldn't believe how old she looked. After, you know,

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her eyes heeled up. She couldn't believe how old she looked.

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And I said, you just should have asked me. I

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just told you. We laughed.

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So m m m mmmmmmmmmmm.

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See I just opened a window. Oh so there's a

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bit of sound outside. It doesn't matter. This isn't a

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sleep recording anyway, although when I do the deeps and

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let me boy to sleep recordings, I do also have

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background sounds. I just kind of figure. I mean, it

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took me quite a while to kind of get my

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head around this, but I figured that it's not necessarily

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very useful to get in that frame of mind where

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you need complete silence, because that's how I used to be.

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And I got to the point where I could. I

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had to wear ear plugs. Just the slightest sound used

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to bug me, and then I burst my ear drum

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with the ear plugs. I just basically pushed them in

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too far, pulled them out or pulled one over them

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out and my ear ear drum or my ear drum

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was bust. Had to go to the doctors and I

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was I had I can never think of the word,

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that dizzy thing. So yeah, I had that for a

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while because of the balance issue with my ear. So

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after that, I had to stop wearing earplugs. So I

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kind of had no choice but to just to get

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used to the sounds around me. And the weird thing

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about it, I'll tell you. Even the place I used

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to live in the YMCA two thousand and one to

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two thousand and four and the beginning two thousand and four,

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it was like a studio apartment, and I was always

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wearing the air plugs, you know, through a lot of

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that time. And the it's kind of weird because I

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took a lady home with me, you know, someone that

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i'd met, and she wanted to come home with me,

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so I did, because well I did, and I had

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a very confused expression on my face because why do

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you want to come home with me? But she had

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a good night and stuff whatever, So she came home

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to my flat or my studio apartment, and I had

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to get her to just stand outside while I tried

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to clear away all the stuff on the floor. It's

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because I didn't know this was going to happen. I

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just really didn't expect it. I thought it would be

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when I said, I thought it might be in the

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alleyway or in a shop and a shopped doorway out,

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nothing weird like that, But just I genuinely didn't just

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didn't think that far ahead. And then we, you know,

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we spend a little bit of time together intimately, Yeah,

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as adults sometimes do, apparently. And so it's time to

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go to sleep. She had to get up early in

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the morning because she was a nurse. I he didn't

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have to get out so early, but I did have

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an appointment to go to about eleven o'clock. So I'm

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laying there and I'm thinking, and this is long before

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I burst my ear rund. This is a few years

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a few years before that, And I realized I had

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to find a way to put my ear plugs in

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so that she didn't see it, because I'd suddenly become

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a little bit embarrassed about wearing ear plugs at night.

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And whenever I got the men, there'd be a tap

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on my shoulder like this, are you asleep? Can you

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not hear me? So I had to kind of leave

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one out. In the end, I just gave up and

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I just chucked them on the floor with all the

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other rubbish and pots and pans, dishes. And that's the

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first time I realized that it was noisy downstairs that night,

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because I'd never slept in that particular place, the studio

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apartment flat thing, never slept there without earplugs, and I

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was like, oh no, So I had to move out

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of there because it's sort of just I think it's

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new neighbors. Maybe I don't know, But over time I

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realized that it doesn't matter. I'm not saying that, you know,

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I can sleep through a drilling or you know, like

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a marching band in the garden or marching through my bedroom.

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That might be a little bit disruptive, or the tree

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outside started singing to me, but that that'd be just

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that wud be just disruptive on different levels, I guess,

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But it's something quite nice for it, just lying in

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bed and listening to the sounds, being aware of now

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and I know that this isn't an an insomnia recording

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or a sleep recording, but it is relaxation as part

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of this, and I find I find that my voice

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makes weird noises. Sometimes I'm actually probably ready for some food,

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but it's weird. I don't actually feel prigularly hungry, but

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my my tummy is kind of maybe I've just got

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a greedy tell me because I don't actually feel like

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I need to eat right now, but my stomach's kind

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of doing a little bit of a gurgle like feed me,

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which is a bit strange. So what this recording is,

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it's I just waffle on. Sometimes I will talk about

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different pain relief techniques. This is for people chronic pain,

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and only listen when you have permission from your doctor,

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because you know you need to know the cause of

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that physical discomfort before you do anything to relinquish it,

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to reduce it, to send it away, to feel better.

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Sometimes I will just talk about random stuff that has

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got nothing to do with physical discomfort or ways to

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reduce that and increased comfort and relaxation. And sometimes I

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will be very focused, very focused on maybe a particular

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type of chronic pain relief, a technique that I've I'm

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interested in, or something that perhaps I've just discovered or rediscovered,

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you know, kind of a technique that I've used many

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many years ago and haven't really revisited it before. And

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it's also quite nice to mix and match as well.

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But you know, sometimes just having the intention, the intention

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in your mind to have more relief in that part

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of your body as well as the rest of your

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body as well. But it's something about, you know, when

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the rest of your body relaxes. So let's say your

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shoulders feel looser, that can have a role on effect

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to your arms, you know, your upper arms, your elbows,

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your forearms, your wrists, And it's not just because they're

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all connected, because that does have an effect, but ultimately,

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every part of your body is connected. Your hands and

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your fingers. Your fingers are connected to your toes. That's

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a song, isn't it. And every part is connected to

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every other part. So when, for example, I say it

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was to focus on your right hand, and that's all

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you're doing, just focusing on your right hand. So I'm

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going to do it myself. I want to put my

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right hand on my knee. I'll loud to my right knee.

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That's more comfortable and it's palm down, and all I'm

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going to do is just focus on my hand. By

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the way, Vinnie's chewed on a bone in the background,

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just in case you're wondering what all that clicking sound is.

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I put him some dinner out, well, breakfast, because it's

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ten fifty one in the morning, but it's keeps going

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up to it and he's like, oh, no, no thanks,

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And it's the really good stuff. I mean, I wouldn't

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eat it, but you know, I say good stuff as

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in it's I don't know, well, it was just more expensive.

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I you know, like to not give them the same

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thing every day. So now although I focused on my

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right hand, I can When I first started focusing on

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my right hand, I was also noticing my right knee,

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which I have again now a little bit because I'm

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mentioning it. Which just shows the power of our minds

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and the power of words. You know, if I mentioned

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your left shoulder, that's what you think about. It's not

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it's no, almost like it's a natural thing. You know,

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I focus on your back of your neck. But even

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if I say don't focus on your left knee, your

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left leg, even if I say don't focus on it

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you're going to focus on it because it's been mentioned,

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which just shows you how powerful words are, how much

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influence just a simple sentence like that can have on

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your physical feelings. I find that quite fascinating. Really, I

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always have done, and it's nothing new to me. I'm

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not I'm not come up with something creatively genius by

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saying this is just the way things are. It doesn't

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mean I'm not creative genius. But you know, one day

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I might find someone who believes that. You never know

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it's possible. So you got your right hand, now you

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can use the other hand if you want. It doesn't matter.

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It's not that important to focus on one particular hand.

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In fact, if you don't want to focus on your hand,

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you can focus on your foot. It's just really about

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focusing on one part of your body. That's really the

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main thing. But I'm going to focus on my right hand,

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and the more I focus on it, even though I'm

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not giving it all my attention because clearly I'm talking

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to you. I can also hear the birds in the

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trees in the you know, outside, no trees inside that.

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I can hear Vinny doing his thing. I can hear

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what sounds like the distant traffic or maybe a train

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or even a plane. It's so so distant, I can't

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really make it out because you know, motorways there's that

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gentle hum like continuous because a really really busy motorway

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it's not close, it's not far away, but it's you know,

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it's a fair enough distance. So I don't I don't

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hear the traffic much other than maybe on a really clear,

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quiet night. Sometimes it's a very quiet day to day.

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It's been raining outside, which means there's less people about.

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It's just there's almost a sense of peacefulness, which I

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quite like cleansliness. Like we haven't had any rain really

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for quite a while. We had a little bit yesterday

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to be fair, but just a little bit. But this

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seems to have just washed away stuff, made the air

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seem a little bit cleaner, a little bit fresher. There's

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the smell of the grass, you know, when the rains

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on the grass and on the trees. It's a different

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kind of smell, isn't there. Yeah, feels a bit more fresh.

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So I'm still noticing that stuff. And if I'm on

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this while I was focus on that, I'll probably gain

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more attention to that than I did in my hand.

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But my hands were really relaxed, and as a focus

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on it, I'm noticing that the fingers, or my fingers

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rather on my right hand are it kind of relaxing

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on their own separately, almost moving a little bit, not

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not in a kind of a dancing way, but just

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how to explain it, really maybe stretching a bit, relaxing,

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letting go. Now. The thing is, when you focus on

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just one part of your body, it has an effect

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on the rest of your body, has an effect on

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your mind because when you consider that, maybe your mind

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and whatever's going on inside your mind and whatever speed

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the thoughts are, when you relax your hand or any

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particular part of your body, it can slow down thoughts

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in your mind. Maybe it's just because you're not giving

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attention to your mind. You're giving your attention to your hand, relaxing, loose, peaceful.

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The rest of my body is feeling relaxed, But the

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most relaxed part is my right hand now. But I've

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noticed my lower back, where I have arthritis, there's zero

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feeling there. There was now, there's nothing going on. It

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just feels exactly the same as the rest of my body.

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I got no idea why that is, because ironically, sitting

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in this chair is can be quite uncomfortable for me

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on my lower back. And right now, nothing, there's nothing

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00:21:17.720 --> 00:21:20.119
this is. This is one of the most ridiculous things

236
00:21:20.119 --> 00:21:23.920
as well that I've noticed with myself and also with

237
00:21:24.160 --> 00:21:27.680
people that I've seen in the past. Helping them to relieve,

238
00:21:28.039 --> 00:21:31.200
you know, their physical discomfort is one it once it

239
00:21:31.240 --> 00:21:39.319
does actually reduce who reduces sometimes just disappearing the natural

240
00:21:39.359 --> 00:21:43.039
thing is to start looking for it. Now, I'm as

241
00:21:43.119 --> 00:21:47.680
guilty as anyone else for doing this, like where is it?

242
00:21:47.920 --> 00:21:53.359
Where's it gone? And it's It's kind of a weird thing,

243
00:21:53.440 --> 00:21:56.680
isn't that? Because if you you don't flush the toilet

244
00:21:56.720 --> 00:21:59.680
when you've done a poo and think I want to

245
00:21:59.720 --> 00:22:03.319
find where that went to you, I started looking through

246
00:22:03.319 --> 00:22:07.559
the drains, going through the drain your system for the sewers.

247
00:22:07.920 --> 00:22:10.680
I want to find my poo. No, you wouldn't do that.

248
00:22:12.000 --> 00:22:16.039
So that's a weird visual, isn't it. With your little

249
00:22:16.079 --> 00:22:21.039
hat with a light on it sifting through the sewers,

250
00:22:22.200 --> 00:22:24.440
how would you know? How would you know it's your one?

251
00:22:25.680 --> 00:22:27.160
I mean, they don't have our names on them, do

252
00:22:27.240 --> 00:22:32.160
they I suppose unless you put a little flag in it.

253
00:22:33.119 --> 00:22:36.240
But then even if you did put a flag in it,

254
00:22:36.240 --> 00:22:45.000
it would like just it still might fall off. You know.

255
00:22:46.759 --> 00:22:52.200
I'm trying to move back to the hand now. Okay.

256
00:22:53.119 --> 00:22:59.720
It's strange, just the feeling of relaxation. I mean, when

257
00:22:59.759 --> 00:23:05.960
you think about it, all our lives using the different

258
00:23:05.960 --> 00:23:12.359
parts of our body, her hands, her feet, our mouths

259
00:23:12.519 --> 00:23:19.920
our eyes, our jaw, every part of the body really

260
00:23:20.160 --> 00:23:30.319
is just being used from day one. And can you

261
00:23:30.319 --> 00:23:36.319
imagine if you was working all the time for in

262
00:23:36.359 --> 00:23:40.920
my case, quite a few I don't want to say

263
00:23:40.960 --> 00:23:43.559
my age anymore. I'm getting to that point where, no,

264
00:23:44.000 --> 00:23:46.920
guess how do you think I am? And I hope

265
00:23:47.039 --> 00:23:50.799
they say something younger, they say something older. That's when

266
00:23:50.839 --> 00:23:54.319
I just walk away, you know, That's what I did.

267
00:23:54.440 --> 00:23:56.240
Someone says, if I say how old are you, then

268
00:23:56.640 --> 00:23:58.559
I figured out about my age, and they said, yes,

269
00:23:59.240 --> 00:24:05.359
I always go like twenty years older, so eighty three.

270
00:24:05.680 --> 00:24:14.160
Sometimes they laugh, sometimes they don't actually messed up. I

271
00:24:14.200 --> 00:24:15.960
got to be kept. My mouth's got me in trouble.

272
00:24:15.960 --> 00:24:27.920
A few times there was this was it? Oh yeah,

273
00:24:28.000 --> 00:24:30.960
I had this dinner party thing. We're all around the

274
00:24:31.000 --> 00:24:37.519
table eating, and the the host was just going to

275
00:24:37.559 --> 00:24:39.359
get the food. So we're all sitting around. I think

276
00:24:39.400 --> 00:24:45.119
we had bread rolls and one there was a lady

277
00:24:45.119 --> 00:24:48.079
that I knew. I knew everyone on the table. Really.

278
00:24:48.720 --> 00:24:53.839
She said, Oh, I've got a special it's a secret

279
00:24:53.880 --> 00:24:58.079
I'm going to announce later to my boyfriend. Our boyfriend

280
00:24:58.119 --> 00:25:01.119
was in the kitchen bring the food in, and I

281
00:25:01.279 --> 00:25:09.759
just blurred out, you're pregnant, and she said yeah, and

282
00:25:09.960 --> 00:25:13.119
I kind of ruined it. I didn't ruin the pregnancy.

283
00:25:13.599 --> 00:25:16.880
I'm sure. She went on to a happy, happy birth

284
00:25:17.240 --> 00:25:25.319
and baby and stuff, and bearing in mind, that was wow.

285
00:25:25.440 --> 00:25:29.599
The baby probably be about thirteen, fourteen years old. Now,

286
00:25:29.880 --> 00:25:34.319
that's crazy. The babies. The baby's probably now leaving school

287
00:25:35.640 --> 00:25:38.359
to get their first job or to go to university

288
00:25:39.119 --> 00:25:50.440
that or college. That's just wild. It's so yeah. The hand,

289
00:25:51.279 --> 00:25:53.039
I'm looking at it, so I'm not got. I did

290
00:25:53.119 --> 00:25:55.119
have my eyes closed a little bit while I'm talking

291
00:25:55.160 --> 00:25:59.279
to you, but I've opened the eyes just to look

292
00:25:59.319 --> 00:26:01.920
at my hand. And I don't know what I was

293
00:26:01.960 --> 00:26:06.319
expecting to see. I mean, it's a hand. It looks

294
00:26:06.319 --> 00:26:11.799
the same as it ever does, but it does look relaxed.

295
00:26:15.680 --> 00:26:18.680
I think sometimes also, you know, with when it comes

296
00:26:18.720 --> 00:26:24.200
to discomfort physical parts of the body, I'm using that

297
00:26:24.240 --> 00:26:32.640
word instead of the pai in And it's weird that

298
00:26:32.799 --> 00:26:35.119
sometimes as a part of the body can almost feel

299
00:26:35.119 --> 00:26:38.640
like it's outside of the body. And I think that's

300
00:26:38.799 --> 00:26:42.599
that's the problem when it comes to the discomfort, it

301
00:26:42.640 --> 00:26:46.680
feels like it's too inside the body, and maybe it

302
00:26:46.680 --> 00:26:51.160
can do with being a bit dislodged, having a little

303
00:26:51.200 --> 00:26:59.279
bit of distance from it, maybe moving it outside and

304
00:26:59.359 --> 00:27:05.920
observe it like you would something that was detached separated.

305
00:27:12.920 --> 00:27:14.559
And you're may be thinking, we know what the word

306
00:27:14.599 --> 00:27:17.359
detached is. It means Why did you have to say separated?

307
00:27:17.960 --> 00:27:21.759
Don't need both those words? It's fine. Sometimes I use

308
00:27:21.839 --> 00:27:26.000
two words that mean the same thing or similar words.

309
00:27:26.720 --> 00:27:29.720
Why did you have to do it twice exactly as

310
00:27:29.799 --> 00:27:38.079
that's what I do sometimes or often maybe occasionally. So

311
00:27:38.240 --> 00:27:43.279
the right hand I'm looking at it, and you know,

312
00:27:43.359 --> 00:27:48.720
there's that I've now managed to connect it with the

313
00:27:49.240 --> 00:27:57.160
my lower back, just in my mind. I've managed to

314
00:27:57.200 --> 00:28:01.720
connect the two my right hand and my lower back

315
00:28:02.480 --> 00:28:10.599
because that's where my personal thing is. And so what

316
00:28:10.640 --> 00:28:13.720
I'm going to do, I'm going to increase the sensation

317
00:28:14.160 --> 00:28:22.920
in my lower back. Okay, so it's more I can

318
00:28:22.960 --> 00:28:27.480
feel a bit more. That's what I'm going to do.

319
00:28:27.559 --> 00:28:30.039
You can do this as well if you want. This

320
00:28:30.200 --> 00:28:33.160
is something where focus on a part of your body

321
00:28:34.000 --> 00:28:42.359
that you'd like to reduce the physical sensation in. And

322
00:28:42.400 --> 00:28:43.759
what I'm going to do is I'm going to make

323
00:28:43.799 --> 00:28:51.079
a fist with my hand and then I'm just going

324
00:28:51.160 --> 00:28:55.319
to hold it for a couple of seconds. I'm gonna

325
00:28:55.319 --> 00:28:57.799
count from five down to one, and I'm gonna let

326
00:28:57.799 --> 00:29:02.279
it just drop. And so i want to hold it

327
00:29:02.319 --> 00:29:05.480
above my above my knee, put it into a fist,

328
00:29:05.680 --> 00:29:09.720
and then five four three two one, and then just

329
00:29:09.799 --> 00:29:15.960
drop it back on my knee, open palm. So by

330
00:29:15.960 --> 00:29:20.720
putting it into a fist, I'm focusing on that part

331
00:29:20.759 --> 00:29:26.519
of my body that I wanted to relax. Counting five

332
00:29:26.759 --> 00:29:32.799
four three two one, relax, open my palm. Then it

333
00:29:32.880 --> 00:29:37.039
dropped to my knee, and just notice how that feels

334
00:29:37.599 --> 00:29:40.599
in that part of your body that you were connected to.

335
00:29:42.200 --> 00:29:45.440
So I'm going to do it now. Maybe you want

336
00:29:45.480 --> 00:29:47.160
to do it with me, if you want, it's up

337
00:29:47.200 --> 00:29:50.960
to you. So I'm going to do a fist, focus

338
00:29:51.000 --> 00:29:57.680
on my lower back, one like five sorry, five four

339
00:29:58.799 --> 00:30:09.680
three two one. Relax. At least I'm going to do

340
00:30:09.720 --> 00:30:12.160
it a little bit higher up because my thing has

341
00:30:12.160 --> 00:30:14.079
got caught on my knee, so I'm gonna do it

342
00:30:14.079 --> 00:30:15.880
a bit higher up so I can open like that,

343
00:30:16.400 --> 00:30:19.920
so it kind of right. So I'm gonna lift it up,

344
00:30:21.319 --> 00:30:25.000
make my hand into a fist, focus on my lower back.

345
00:30:26.160 --> 00:30:42.680
Five four three two one. Relax. Ay, that's better'n do

346
00:30:42.720 --> 00:31:01.599
it again five four three two one. Relax. I tell

347
00:31:01.640 --> 00:31:04.359
you what's weird is when the part of your body

348
00:31:04.440 --> 00:31:07.079
that used to be problematic before you started listening to

349
00:31:07.119 --> 00:31:13.160
me starts to feel nice. That that's a strange experience.

350
00:31:16.000 --> 00:31:20.279
I had that with my lower back a few years back.

351
00:31:20.359 --> 00:31:25.599
I remember, I was, I was just walking, I was.

352
00:31:25.759 --> 00:31:27.519
I just said the word walking. I shouldn't say that

353
00:31:27.519 --> 00:31:31.279
when villas around. I was in the field and my

354
00:31:31.359 --> 00:31:41.000
back actually felt pleasurable, like really pleasurable. It was weird.

355
00:31:43.640 --> 00:31:48.119
I noticed. One thing that seems to happen is the

356
00:31:48.160 --> 00:31:57.519
sensation of mild itchiness often replaces the feeling that was

357
00:31:57.519 --> 00:32:01.400
there before, but not the kind of itchiness that you

358
00:32:01.440 --> 00:32:10.279
need to scratch, just real gentle gentle itchiness. I suppose

359
00:32:10.400 --> 00:32:14.200
similar to the feeling of healing. Do you know when

360
00:32:14.240 --> 00:32:18.839
you've got a cut and you cut, it starts to heal,

361
00:32:20.519 --> 00:32:24.000
and then there's a lot of slight bit of itchiness

362
00:32:24.000 --> 00:32:27.759
there underneath the skin. You don't need to scratch it.

363
00:32:27.759 --> 00:32:40.559
It's just it's so very mild, so very mild. Yeah,

364
00:32:40.759 --> 00:32:44.359
I don't know why that happens ether Really, it's one

365
00:32:44.400 --> 00:32:47.880
of those things I've never really understood. But I know

366
00:32:48.079 --> 00:32:50.880
one thing's for sure. There's a heck of a nicer

367
00:32:50.920 --> 00:33:02.079
feeling than the previous feeling I was having. It sometimes

368
00:33:02.119 --> 00:33:08.319
feels like, I mean, this isn't even me imagining it,

369
00:33:12.279 --> 00:33:16.799
but it's like every part of your body can be

370
00:33:16.880 --> 00:33:24.160
replaced in your mind, you know, a bit like we're

371
00:33:24.200 --> 00:33:27.480
just made of lego. Like our whole body is made

372
00:33:27.519 --> 00:33:33.519
of lego, and you can just take out a bit,

373
00:33:33.960 --> 00:33:39.000
but it's the bits on the outside are just sliding legos.

374
00:33:39.400 --> 00:33:47.240
So it's a new type of lego and you can

375
00:33:47.440 --> 00:33:52.480
just slide out that part of your body and replace it.

376
00:33:55.000 --> 00:33:56.640
Then he's eating his dinner. By the way, in case

377
00:33:56.640 --> 00:34:02.799
you're wondering what that's slopping sound is, it's him. Okay,

378
00:34:04.480 --> 00:34:12.239
my right hand is still relaxed. And here's something else

379
00:34:12.280 --> 00:34:27.800
you can do when you focus on your hand and

380
00:34:27.880 --> 00:34:31.239
completely focus on your hand as well as him sloping

381
00:34:31.280 --> 00:34:34.760
away at his dinner. It's really weird because he only

382
00:34:34.960 --> 00:34:37.960
had he was playing with it, and he's like he

383
00:34:38.000 --> 00:34:41.920
didn't want it, but it's like his bone thing. It

384
00:34:42.079 --> 00:34:45.760
seems to have cleansed his palette so that he became

385
00:34:45.840 --> 00:34:51.320
more interested in eating his dinner. Oh, he's a good boy.

386
00:34:51.519 --> 00:34:53.000
Hasn't had all of it, though, it's still a bit

387
00:34:53.039 --> 00:34:59.079
on a plate that he's kind of left. Because that

388
00:34:59.159 --> 00:35:02.719
food's got like vegetables in it, and it's really a

389
00:35:02.760 --> 00:35:05.320
lot better than the stuff. Well, I think it's better

390
00:35:05.320 --> 00:35:09.000
than the other stuff he gets, but I think he

391
00:35:09.039 --> 00:35:13.199
prefers the other stuff, even though you know, I think

392
00:35:13.199 --> 00:35:16.199
there's carrots, there's peas and all kinds of stuff in there,

393
00:35:16.679 --> 00:35:22.079
which is good for animals. I think. I don't think

394
00:35:22.159 --> 00:35:26.440
humans need vegetables, but our animals do, not sticking to

395
00:35:26.519 --> 00:35:32.719
that vegetables, I don't eat anything I can't spell. So

396
00:35:34.599 --> 00:35:37.679
when you focus, you imagine being able to take parts

397
00:35:37.719 --> 00:35:41.440
out of your body and just replace them with a

398
00:35:41.480 --> 00:35:48.119
new part, or even you could just take that part

399
00:35:48.159 --> 00:35:51.880
out of your body, you know, just the small section

400
00:35:52.000 --> 00:35:58.000
of your body. Just take that off and you could

401
00:35:58.000 --> 00:36:06.159
put one replace with a colder version or a warmer version,

402
00:36:07.599 --> 00:36:10.519
whatever you think would suit you. So you could put

403
00:36:10.559 --> 00:36:14.079
a warmer version in, and notice how that feels when

404
00:36:14.079 --> 00:36:23.519
that part of your body now feels warmer, and you

405
00:36:23.559 --> 00:36:29.480
can imagine Vinnie flapping his ears sends that cool breeze,

406
00:36:31.119 --> 00:36:37.280
relaxing you even more. I think that's what they call integration,

407
00:36:39.199 --> 00:36:48.000
integrating your background sounds. So I'm just testing at myself

408
00:36:48.079 --> 00:36:50.719
that warmness does seem to help. I wonder if you

409
00:36:50.840 --> 00:36:54.599
do it with some cold, something that feels like maybe

410
00:36:54.599 --> 00:36:57.480
not icy cold, maybe icy cold if you want it

411
00:36:57.519 --> 00:37:02.719
to be, but just cool, And imagine putting that part

412
00:37:02.719 --> 00:37:06.320
of the body on into that part but it's cool

413
00:37:06.400 --> 00:37:10.920
this time. How does that change how it feels while

414
00:37:10.960 --> 00:37:14.960
Vinnie drinks some water. We've got some proper sound effects

415
00:37:14.960 --> 00:37:20.280
on this recording, So imagine that body being cool being

416
00:37:20.320 --> 00:37:36.079
replaced by a cool part. Okay, yes, that's all right.

417
00:37:36.119 --> 00:37:43.159
I think I prefer the warmth though, to be honest. Yeah,

418
00:37:43.159 --> 00:37:44.880
I'm gonna go back to the walls to take the

419
00:37:44.960 --> 00:37:58.079
output the warp back in war. Yeah, it's nicer, Just

420
00:37:58.119 --> 00:38:04.719
a bit of warm being radiated. I wonder what that's

421
00:38:04.840 --> 00:38:11.360
what they call them radiators because warmth radiates from them,

422
00:38:11.480 --> 00:38:21.760
heat radiates, doesn't it. Never thought about that before, So yeah,

423
00:38:22.000 --> 00:38:24.960
focusing on my lower back is definitely the warmth is

424
00:38:25.000 --> 00:38:39.079
doing it. If anything. It's actually it feels quite nice. Yeah,

425
00:38:39.159 --> 00:38:50.320
I think that warmth is more useful to me. And

426
00:38:50.400 --> 00:38:56.599
the sound of inn in the background. Really, it's good.

427
00:38:57.880 --> 00:39:11.960
It's now, just focus on it's nice. It feels nice.

428
00:39:12.960 --> 00:39:16.960
It feels actually, I mean the rest of my body.

429
00:39:17.119 --> 00:39:19.719
Notice if the rest of your body's feeling more relaxed

430
00:39:20.239 --> 00:39:24.039
after relaxing your hand and listening to my boring voice

431
00:39:24.079 --> 00:39:42.800
for the last forty five fifty minutes whatever, it's been Ah,

432
00:39:43.440 --> 00:39:45.360
and there's not a lot going on inside of my brain,

433
00:39:46.320 --> 00:39:49.639
not in my mind. I mean, people that know me

434
00:39:49.719 --> 00:39:53.440
might argue that maybe that's always the case, but you know,

435
00:39:53.559 --> 00:40:00.639
right now, it feels like everything's going fairly slow. My

436
00:40:00.800 --> 00:40:04.840
right hand still relaxed, but then so's my left hand,

437
00:40:05.280 --> 00:40:16.800
So my feet, legs, arms, shoulders, chest, stomach, and back. Yeah, okay,

438
00:40:16.960 --> 00:40:24.679
that's nice. Wasn't really aiming for any particular type of relaxation.

439
00:40:24.840 --> 00:40:31.639
But maybe my body just got bored listening to my

440
00:40:31.719 --> 00:40:38.800
voice after all, that is what this is. I think

441
00:40:38.840 --> 00:40:43.119
all the birds have got together with Vinny, like how

442
00:40:43.159 --> 00:40:52.320
can we disturb his recording? He's done everything he can

443
00:40:53.000 --> 00:40:55.679
and now the birds, I mean, how many pigeons can

444
00:40:55.960 --> 00:41:11.440
literally fit on one branch? So this is just something

445
00:41:11.480 --> 00:41:15.119
you can It's a case of like, how do you

446
00:41:15.400 --> 00:41:18.079
feel now? How do you feel different from how you

447
00:41:18.159 --> 00:41:25.639
did before? And the background sounds will always be around.

448
00:41:26.360 --> 00:41:30.119
This isn't one of those recordings. I'm just aware. I'm

449
00:41:30.159 --> 00:41:35.039
a bit more aware of it today than recently because

450
00:41:40.960 --> 00:41:48.079
the birds seem to be a lot more active, and

451
00:41:48.239 --> 00:41:51.960
Vinnie seems to be well. Sometimes he just falls asleep,

452
00:41:52.960 --> 00:41:56.719
but he's definitely got a lot of energy in him

453
00:41:56.800 --> 00:42:08.440
right now, bless him. So it's a case of how

454
00:42:08.480 --> 00:42:10.920
do you feel different to how you felt before you

455
00:42:10.960 --> 00:42:19.719
started listening to this recording? When I have a little

456
00:42:19.719 --> 00:42:30.440
word with Herbert, that's the pigeon like he used to

457
00:42:30.840 --> 00:42:32.519
He hasn't done it lately, but he used to come

458
00:42:32.559 --> 00:42:35.719
onto the window still and like wave to me. Doesn't

459
00:42:35.719 --> 00:42:40.639
do that so much. I mean he used to do

460
00:42:40.679 --> 00:42:43.840
it more before I got Vinnie. I don't know if

461
00:42:43.880 --> 00:42:48.559
he's maybe he's just a bit jealous when I got

462
00:42:48.639 --> 00:42:51.960
VINNI because I've had Vinnie for two and two years

463
00:42:52.000 --> 00:42:58.440
and what five two years and four months, So maybe yeah,

464
00:42:58.559 --> 00:43:03.159
maybe Herbert it's a little bit. You know, he wanted

465
00:43:03.199 --> 00:43:06.119
me offer himself. But I keep saying, I say to

466
00:43:06.159 --> 00:43:08.920
all the birds that you know, there's plenty of me

467
00:43:09.000 --> 00:43:20.920
to go around, plenty of love loved. There's some loud

468
00:43:20.960 --> 00:43:30.000
people out there. Ray rare rare ruh, bless bless them all.

469
00:43:31.960 --> 00:43:38.679
So and I realized that I'm quite conscious that these

470
00:43:42.000 --> 00:43:50.360
sessions are very probably very very different from what is normal.

471
00:43:50.800 --> 00:43:57.360
I say normal, but what is h But I don't

472
00:43:57.360 --> 00:44:00.800
think it's anyone else possibly in the world while doing

473
00:44:00.880 --> 00:44:12.920
this what I do like relief of pai n by

474
00:44:13.079 --> 00:44:16.079
boring you like they let me bore your pain away.

475
00:44:16.079 --> 00:44:18.039
I don't think there's no one else doing anything like this.

476
00:44:20.159 --> 00:44:23.400
And there's probably a good reason for it. It's probably

477
00:44:23.639 --> 00:44:30.679
a very good reason, like yeah, because it's ridiculous idea,

478
00:44:31.239 --> 00:44:34.360
but yeah, some people seem to like it. So we're

479
00:44:34.400 --> 00:44:36.320
just going I want to continue. I mean, this is

480
00:44:36.360 --> 00:44:41.000
a twenty third recording, twenty third version of this, and

481
00:44:42.000 --> 00:44:45.559
you just need to let me know because if it's useful,

482
00:44:48.320 --> 00:44:52.239
even if it relaxes you, because the relaxation in itself

483
00:44:53.760 --> 00:44:59.280
reduces the physical discomfort. It just naturally does that because

484
00:44:59.320 --> 00:45:05.519
stressing it, so reducing the stress decreases it. So hopefully

485
00:45:05.679 --> 00:45:10.639
by listening to me boring you you will feel more

486
00:45:10.719 --> 00:45:15.079
relaxed in your body, your mind slows down, and you

487
00:45:15.239 --> 00:45:22.119
have more comfort. And maybe maybe some of the few

488
00:45:22.159 --> 00:45:26.400
little techniques and ideas that I have may also be

489
00:45:26.559 --> 00:45:33.519
useful as well. So thank you for listening. Remember to

490
00:45:33.559 --> 00:45:36.000
be kind to yourself, because you do deserve to be

491
00:45:36.039 --> 00:45:40.280
happy and be gentle with yourself. You deserve to feel safe,

492
00:45:41.599 --> 00:45:56.360
lots of love. Bye. Relax in a more deep and

493
00:46:00.199 --> 00:46:07.559
meaningful way, maybe in a way that can not just

494
00:46:07.840 --> 00:46:17.960
allow you to feel calmer now and throughout the time

495
00:46:18.639 --> 00:46:27.000
we spend together here, not just relaxed at the end

496
00:46:27.039 --> 00:46:31.480
of the recording when it's finished and you can enjoy

497
00:46:31.679 --> 00:46:49.039
that sense of comfort and peace, but also I think

498
00:46:49.119 --> 00:47:00.280
it would be nice to have those feelings of relaxation

499
00:47:02.639 --> 00:47:16.880
continue for longer after the recording has ended, so that

500
00:47:17.000 --> 00:47:29.400
you can still benefit from listening to my voice. Maybe

501
00:47:29.519 --> 00:47:40.880
in a few hours time, perhaps tomorrow. And then by

502
00:47:41.000 --> 00:47:48.960
listening regularly, especially if you find like some people do

503
00:47:49.320 --> 00:47:53.000
and myself as well, I sometimes I find one particular

504
00:47:53.079 --> 00:48:03.199
recording that really resonates with me, and I just listened

505
00:48:03.239 --> 00:48:08.519
to it over and over again every morning, every evening.

506
00:48:16.159 --> 00:48:20.800
There was this recording from We're going back to about

507
00:48:20.920 --> 00:48:25.920
nineteen ninety nine. It was it wasn't hypnosis, but it

508
00:48:26.000 --> 00:48:31.039
was a guided visualizations. It kind of was hypnosis, really,

509
00:48:33.519 --> 00:48:38.719
and I managed to find it again and it still

510
00:48:38.800 --> 00:48:44.360
has the same effect on me. And part of it

511
00:48:44.559 --> 00:48:59.280
was the person's voice relaxed me just felt so peaceful,

512
00:49:01.400 --> 00:49:07.880
and I'd look forward to listening to her in the

513
00:49:07.960 --> 00:49:18.679
morning and in the evening. And I knew before even

514
00:49:19.400 --> 00:49:27.880
pressing the play button that since I've done that pressed

515
00:49:27.920 --> 00:49:36.519
the play button. This was in the days of CD

516
00:49:36.639 --> 00:49:45.599
players pressed the play button, ifact it might have even

517
00:49:45.639 --> 00:49:49.840
been a tape tape recorder. I'd lie down on the

518
00:49:49.880 --> 00:50:03.320
bed and then even without necessarily listening to her words

519
00:50:06.639 --> 00:50:15.960
because I had to memorized. Really, it was as if

520
00:50:16.039 --> 00:50:27.239
my body knew exactly what to do, and the muscles

521
00:50:27.519 --> 00:50:48.880
just almost went into automatic relaxation, and I remember my

522
00:50:49.039 --> 00:51:02.960
mind would slow down. Now now I was listening to

523
00:51:03.039 --> 00:51:12.280
this recording in the early days of learning hypnosis, and

524
00:51:12.519 --> 00:51:21.440
long before I ever made any videos or audio recordings myself,

525
00:51:22.639 --> 00:51:26.000
because I didn't start doing that till two thousand and six.

526
00:51:32.760 --> 00:51:48.559
But I knew, I knew how helpful I found being

527
00:51:48.599 --> 00:51:57.800
able to just let go, to have that trust in

528
00:51:57.880 --> 00:52:08.280
the person that I'm listening to, knowing that it's going

529
00:52:08.360 --> 00:52:18.880
to be just as relaxing, if not more so. Each

530
00:52:19.000 --> 00:52:25.599
time you hear my voice, you may feel the same.

531
00:52:31.960 --> 00:52:46.679
Some people have been listening to me for over a decade,

532
00:52:47.400 --> 00:52:51.440
maybe not solidly, obviously not twenty four hours a day,

533
00:52:53.159 --> 00:52:59.639
but maybe people come back. Some people may be listen

534
00:52:59.679 --> 00:53:15.960
every day day. There's something that I do which you

535
00:53:16.159 --> 00:53:37.440
may not realize by listening, is when I record these recordings. Now,

536
00:53:37.559 --> 00:53:50.079
for example, I also am affected by the words that

537
00:53:50.199 --> 00:54:01.559
I say. So if I said to you you focus

538
00:54:01.639 --> 00:54:10.840
on your feet, notice your feet relaxing, I will be

539
00:54:11.000 --> 00:54:32.719
focusing on my feet. I will be noticing my feet relaxing.

540
00:54:34.159 --> 00:54:40.360
If I said, focus on your hands, and maybe notice

541
00:54:40.519 --> 00:54:52.000
the difference between each hand, Perhaps notice the the air

542
00:54:52.400 --> 00:54:57.119
in the room, the temperature of the room, on the

543
00:54:57.159 --> 00:55:08.960
backs of your hands. You may start to notice what

544
00:55:09.079 --> 00:55:16.400
almost feels like a very light breeze, even though there

545
00:55:17.199 --> 00:55:22.320
may not be any type of breeze at all where

546
00:55:22.360 --> 00:55:35.960
you are right now. And as you become aware of

547
00:55:36.000 --> 00:55:49.679
your hands, I'm also aware of how relaxed my hands

548
00:55:53.320 --> 00:55:54.480
are feeling.

549
00:55:55.880 --> 00:56:11.440
Now, and when.

550
00:56:11.320 --> 00:56:18.280
It comes to potentially drifting off to sleep, which may

551
00:56:18.360 --> 00:56:34.679
be the reason you're listening, I also feel drowsy when

552
00:56:34.719 --> 00:56:47.960
I make these recordings. I also notice my mind drifting.

553
00:56:55.840 --> 00:57:08.480
In fact, at times I've actually fallen asleep without even noticing,

554
00:57:13.320 --> 00:57:22.440
and then I carry on talking. And it's only when

555
00:57:22.760 --> 00:57:31.840
I listen back to do the editing I hear snoring

556
00:57:33.760 --> 00:57:41.039
and I think, I don't remember snoring. I remember talking.

557
00:57:43.920 --> 00:57:51.119
This snoring was a pig turned up. That's why I

558
00:57:51.199 --> 00:57:59.320
sound like when I snare and I get really into

559
00:57:59.400 --> 00:58:18.760
the whole experience. I don't know how you feel. How

560
00:58:18.880 --> 00:58:29.159
relaxed do you feel in your feet, how relaxed you

561
00:58:29.280 --> 00:58:53.119
feel in your hands. I have noticed more and more

562
00:58:56.480 --> 00:59:09.199
that the more relaxed, deeper level of comfort you feel,

563
00:59:12.800 --> 00:59:29.000
the easier your breathing becomes. It's almost like that additional

564
00:59:32.119 --> 00:59:53.119
muscle relaxation. So this allows you the breath easier without

565
00:59:54.559 --> 01:00:11.039
necessarily focusing h on your breath, however, being able to

566
01:00:14.760 --> 01:00:55.000
notice the ease in which you breathe so naturally, you

567
01:00:55.199 --> 01:01:37.239
breathe so very easily, in small, moovely. Whenever I imagine

568
01:01:37.599 --> 01:01:53.679
my breathing improving. When I've got my eyes closed, I

569
01:01:53.920 --> 01:02:07.360
tend to visualize a beautiful field with trees and flowers

570
01:02:14.159 --> 01:02:47.000
producing all that life giving oxygen. It feels nice to,

571
01:02:48.760 --> 01:03:07.719
if nothing else, just taking some time away from everything,

572
01:03:19.000 --> 01:03:51.679
enjoying that feeling of peace, serenity with a joyful heart.

573
01:04:16.920 --> 01:04:42.400
Time seems to just drip by, so very slowly, relaxed,

574
01:04:48.280 --> 01:05:27.440
so deeply peaceful, completely unattached to any thoughts whatsoever in

575
01:05:27.599 --> 01:06:38.199
this moment, completely free, noticing that your mind has slowed down,

576
01:06:40.280 --> 01:07:27.119
slowed down because nothing really requires your attention, You can

577
01:07:27.239 --> 01:07:43.360
enjoy the physical sensations of allowing the stress to rip

578
01:07:44.119 --> 01:07:58.039
out of your body, to appear out of every part

579
01:08:03.880 --> 01:08:29.880
of your body, being released from your brain in your mind,

580
01:08:47.720 --> 01:09:32.439
slowly but surely, the muscle sing lex relax rex rex

581
01:09:37.079 --> 01:10:17.800
so very deeply, rex so deeply, and the feelings, the

582
01:10:18.000 --> 01:10:43.319
pleasant feelings in your arms and shoulders deepening each part

583
01:10:43.439 --> 01:11:24.399
of your body further and deeper and deeper, noticing the

584
01:11:24.560 --> 01:12:25.880
feelings in the back of your neck, feelings in your wrists, muscles,

585
01:12:27.960 --> 01:13:19.039
in front of your body. I all say, feeling peaceful deeply,

586
01:13:22.279 --> 01:13:32.560
there's a sense of peace spreads through your fairy core.

587
01:14:03.119 --> 01:14:23.000
Even when you focus on your mind. Your mind becomes

588
01:14:30.319 --> 01:15:52.279
eve and slower, even deeper, relaxing, so very slow, his

589
01:15:52.680 --> 01:16:48.880
stomach peace full in your stomach, you're back. Notice. Notice

590
01:16:49.079 --> 01:17:07.520
how relaxed you'd never feel in the hole of your back.

591
01:17:32.680 --> 01:17:41.840
Your spy from your brain all the way down the

592
01:17:41.880 --> 01:17:52.560
middle of your back, sending and receiving millions of messages

593
01:17:53.319 --> 01:19:24.319
every day, deep coomfort increasing deeply relaxed uns relegs, spreading

594
01:19:24.520 --> 01:19:33.600
those signals down a spine or cord into air, every

595
01:19:33.880 --> 01:19:52.640
part of your body, your shins and your calf muscles,

596
01:20:19.800 --> 01:20:49.359
with elbows. Feelings of peace and tranquility spreading through your body,

597
01:20:54.359 --> 01:21:10.600
tips of your toes, to your eyes, your fingers, all

598
01:21:10.600 --> 01:21:27.520
the way till you lower back. M the tinker, Rea,

599
01:21:27.680 --> 01:22:37.920
the tinker, peace drifting mind, just wandering away, happy to

600
01:22:38.159 --> 01:23:42.479
let go, let go completely, let go, so tranquil, the

601
01:23:42.600 --> 01:25:28.920
whole body enjoying a sense listen go hep more pece,

602
01:26:03.720 --> 01:26:45.399
join the space, this space of peace. And safety, so

603
01:26:46.119 --> 01:28:48.479
very relaxed, letting go. Maybe we can just focus on

604
01:28:48.520 --> 01:29:23.079
the different parts of your body, just to notice a

605
01:29:23.359 --> 01:30:25.600
foolhead in your eyes. It two so loose, noticing the

606
01:30:25.800 --> 01:30:45.640
sense of complete freedom, absolute freedom.

607
01:31:31.199 --> 01:31:44.000
Ri ri.

608
01:31:57.479 --> 01:33:23.680
Peace for energy, peace to breathe, so much easier loose.

609
01:33:44.920 --> 01:33:56.800
You may have or may not have noticed your mind

610
01:33:57.239 --> 01:34:59.000
drifting peaceful, many even more deeply in the direction of

611
01:35:03.800 --> 01:36:34.319
total bliss for pace, bliss for pace, terrefting to to pace,

612
01:36:59.079 --> 01:38:14.720
come so calm, letting go, peace with mind rexed, body

613
01:38:17.880 --> 01:39:14.600
so relaxed, so relaxed. Your body feels almost invisible, So

614
01:39:14.840 --> 01:40:00.279
the very relaxed. I'm peaceful, so peaceful, relax liqua hm.

615
01:40:34.960 --> 01:40:41.239
And you could start to notice that you are feeling

616
01:40:41.600 --> 01:40:52.840
more relaxed, even though I've not purposely focused your mind

617
01:40:53.800 --> 01:41:01.359
upon that sense of physical comfort that is growing within

618
01:41:01.479 --> 01:41:10.640
you throughout your body, and your mind starts to slow down.

619
01:41:15.560 --> 01:41:22.760
And that could be almost in recognition of I guess

620
01:41:23.159 --> 01:41:35.680
my speech not being particularly fast, and things just generally

621
01:41:37.319 --> 01:41:48.359
feel calmer. Just by listening to my voice, you give

622
01:41:48.399 --> 01:41:56.560
yourself an opportunity to take a break from the day,

623
01:41:57.439 --> 01:42:05.000
take a break from your life as it is, and

624
01:42:05.079 --> 01:42:12.880
to give yourself a rest, giving yourself permission to take

625
01:42:12.920 --> 01:42:18.520
some time off, and to allow your body to relax

626
01:42:20.199 --> 01:42:28.399
and allow your mind to slow down, which in turn

627
01:42:30.720 --> 01:42:35.800
releases the tension and he stresses that you had in

628
01:42:35.840 --> 01:42:45.680
your body. It's almost as if the parts of your

629
01:42:45.720 --> 01:42:57.760
body just open up, allowing the negativity out and at

630
01:42:57.760 --> 01:43:03.479
the same time replace it in that negativity with positive

631
01:43:04.640 --> 01:43:12.800
heathing energy, which then fills your body up and your

632
01:43:12.920 --> 01:43:29.840
mind to also starts to appreciate those feelings of increasing confidence,

633
01:43:33.680 --> 01:43:50.319
an almost uplifting feeling, positive healing, an energy that spreads

634
01:43:50.720 --> 01:44:01.560
through your body like a wave of comfort. And all

635
01:44:01.640 --> 01:44:13.640
this comes from just allowing yourself a few minutes, maybe

636
01:44:13.800 --> 01:44:16.760
half an hour, however long you want it to be,

637
01:44:17.920 --> 01:44:29.840
to just rest and allow your mind and your body

638
01:44:32.079 --> 01:44:49.319
to almost reset itself to the settings of comfort and relaxation, calmness,

639
01:44:53.119 --> 01:45:02.520
which allows more room for feelings of pleasure and happiness

640
01:45:06.520 --> 01:45:15.600
to move around your body and into your mind, almost

641
01:45:16.119 --> 01:45:20.760
as if your mind and your body are sinking together,

642
01:45:25.000 --> 01:45:36.159
almost mirroring each other with that growing positivity and calmness,

643
01:45:39.760 --> 01:45:47.000
and it feels nice. It really does feel nice to

644
01:45:47.159 --> 01:45:52.960
know that you are the one that has allowed yourself

645
01:45:56.319 --> 01:46:08.600
to feel more comfort and to experience more of this

646
01:46:10.319 --> 01:46:25.800
deep relaxation spreading throughout your body. And as I focus

647
01:46:27.039 --> 01:46:33.039
on each part of your body, you can notice that

648
01:46:33.039 --> 01:46:50.119
that part becomes even more relaxed just by focusing on it.

649
01:46:50.119 --> 01:46:59.760
It becomes even more calm and comfortable just by focusing.

650
01:47:03.800 --> 01:47:09.920
And as I move down your body, starting at your head,

651
01:47:12.279 --> 01:47:19.000
the parts that you've already focused on will continue to

652
01:47:19.159 --> 01:47:26.800
relax deeply, and those parts that we've not yet focused

653
01:47:26.840 --> 01:47:40.239
on or just automatically release any remaining tension in anticipation

654
01:47:40.600 --> 01:47:53.640
of even more comfort about to come. Now, I'm going

655
01:47:53.680 --> 01:48:00.640
to start by focusing on your forehead. Just be aware

656
01:48:00.920 --> 01:48:09.920
of the feelings of your forehead and any background sounds

657
01:48:11.279 --> 01:48:16.199
like mister Herbert the pigeon can just allow you to

658
01:48:16.359 --> 01:48:23.600
feel even more relaxed. Just means you're in the moment.

659
01:48:26.720 --> 01:48:32.119
This isn't this isn't a sterile environment. This is the world.

660
01:48:35.520 --> 01:48:41.560
I live in the countryside, so there's lots of nature

661
01:48:42.079 --> 01:48:52.600
sounds around. So as you focus on your forehead, just

662
01:48:52.840 --> 01:49:01.000
notice how it becomes even more relaxed as you focus

663
01:49:02.920 --> 01:49:11.640
only on my voice and that part of your body.

664
01:49:12.600 --> 01:49:22.319
Moving down to your eyes, focusing on your eyes, noticing

665
01:49:23.359 --> 01:49:33.079
how your eyelids feel so heavy yet so light at

666
01:49:33.119 --> 01:49:39.560
the same time, and all the muscles around your eyes

667
01:49:39.800 --> 01:49:54.279
relaxing completely, moving your focus down to your mouth, your lips,

668
01:49:54.720 --> 01:50:01.439
your tongue, your teeth, and your gumbs, the whole of

669
01:50:01.479 --> 01:50:16.479
your mouth, relaxing, calm and lease, as you focus now

670
01:50:17.119 --> 01:50:23.960
on your jaw, not just the parts of your jaw

671
01:50:24.119 --> 01:50:28.560
near your mouth and your chin, but all the way

672
01:50:28.640 --> 01:50:34.960
up the size of your face to your ears, that

673
01:50:35.239 --> 01:50:59.720
hole of your jaw feeding more, relaxed and calm. Focusing

674
01:51:00.159 --> 01:51:08.159
hm on your neck, the front of your neck and

675
01:51:08.199 --> 01:51:21.239
your throat relaxing and loose and calm. The side of

676
01:51:21.319 --> 01:51:26.640
your neck, the right and left side of your neck,

677
01:51:29.560 --> 01:51:45.399
relax and lease and calm. And now the back of

678
01:51:45.479 --> 01:51:58.359
your neck, focusing on the back of your neck, letting

679
01:51:58.520 --> 01:52:03.199
go of any tension that may have been there before,

680
01:52:05.000 --> 01:52:19.119
and enjoying that sense of increasing comfort and release that

681
01:52:19.319 --> 01:52:29.720
you can experience in the back of your neck. Moving

682
01:52:29.960 --> 01:52:36.800
down your back and moving either side of your spine

683
01:52:37.840 --> 01:52:42.600
right from the top of your back all the way

684
01:52:42.760 --> 01:52:55.479
down to the bottom of your back, down to your

685
01:52:55.520 --> 01:53:08.000
lower back. And as you move up and down your spine,

686
01:53:08.199 --> 01:53:13.840
you can feel the muscles either side of your spine

687
01:53:14.880 --> 01:53:29.479
relaxing even more. And as those muscles relax, that sense

688
01:53:29.520 --> 01:53:40.039
of comfort starts to spread outwards from your spine into

689
01:53:40.199 --> 01:53:46.880
both sides of your back, the top of your back,

690
01:53:47.720 --> 01:53:53.960
the middle, and your lower back. And as you scan

691
01:53:55.640 --> 01:54:03.399
gently and slowly up and down on your back, there's

692
01:54:03.439 --> 01:54:08.199
the muscles in the top of your back relax and

693
01:54:08.399 --> 01:54:16.119
become looser. The muscles in the middle of your back

694
01:54:17.560 --> 01:54:25.000
also seem to just almost divide from each other, separating

695
01:54:25.239 --> 01:54:40.840
and almost melting, And in your lower back it seems

696
01:54:40.840 --> 01:54:54.279
to be an extra special feeling of comfort. The spreads

697
01:54:54.319 --> 01:55:05.159
into your hips, so down your lower back, into your hips,

698
01:55:05.199 --> 01:55:12.479
into the area where your cosicks are, and into your buttocks,

699
01:55:14.479 --> 01:55:21.119
and all those muscles that spread from your lower back

700
01:55:23.560 --> 01:55:35.840
into your hip area start to melt, start to really

701
01:55:37.000 --> 01:55:47.720
let go. I don't even know where about. To focus

702
01:55:47.840 --> 01:55:54.920
on your shoulders. Your back and your spine will continue

703
01:55:57.000 --> 01:56:15.520
to let go, continue to relax so calmly. And as

704
01:56:15.520 --> 01:56:21.000
you focus on your shoulders, you may notice that they're

705
01:56:21.079 --> 01:56:52.079
already feeling really loose. They're already feeding calm and feeling

706
01:56:56.199 --> 01:57:04.600
those muscles the move from your neck into your shoulders

707
01:57:11.079 --> 01:57:40.479
feel so soft and gentle, so smooth and calm, and

708
01:57:40.680 --> 01:57:53.600
the feeding in your shoulders seens to spread deep into

709
01:57:53.640 --> 01:58:04.079
your shoulders, that sense of relaxation, not just traveling deeply

710
01:58:04.439 --> 01:58:21.399
into your muscles, but also relaxing the bones and moving

711
01:58:21.520 --> 01:58:29.840
all the way to underneath your arms, relaxing that whole

712
01:58:30.000 --> 01:58:35.000
area between the tops of your shoulders and underneath your

713
01:58:35.159 --> 01:58:55.000
arms healing. You feel so relaxed and comfortable in your shoulders,

714
01:58:58.479 --> 01:59:20.720
which sends that deep healing message into your arms. And

715
01:59:20.800 --> 01:59:25.920
you may feel almost as if your arms are not

716
01:59:26.000 --> 01:59:48.920
even there, because they're so relaxed, so deeply relaxed, so

717
01:59:48.920 --> 02:00:25.479
so calm, so loose, not feeling spreading all the way

718
02:00:25.680 --> 02:00:50.840
down your arms, two elbows, including your elbows circumforts spreads

719
02:00:55.439 --> 02:01:05.960
or away into your wrists are forearments, and your rests

720
02:01:12.720 --> 02:01:33.039
so heavy, yet at the same time so light and gentle.

721
02:01:57.760 --> 02:02:38.720
Focusing now on your hands, my hands, so peaceful in

722
02:02:38.760 --> 02:03:17.039
your hands. This is sense real peace. It just seems

723
02:03:17.079 --> 02:03:32.399
to I feel so familiar when your hands relax deeply,

724
02:03:40.560 --> 02:04:37.800
h feels if thing is a thing is said, les

725
02:05:07.039 --> 02:05:40.880
your finger tips, moving your attention to the front of

726
02:05:40.920 --> 02:06:11.800
your body, so comfortable, move on your focus, your legs,

727
02:07:30.920 --> 02:07:52.680
muscles in your thighs, your knees.

728
02:07:56.239 --> 02:08:29.520
So relaxed, a carved mussels and just shins.

729
02:08:32.680 --> 02:10:47.159
Co pusy four the faathing your feet, sir, peaceful, so.

730
02:10:47.439 --> 02:11:39.319
Calm, so peaceful, sircom.

731
02:11:32.560 --> 02:12:16.119
So peaceful, sycom so peace for rein peace fur so calm,

732
02:12:16.119 --> 02:12:23.279
allowing that deep relaxation to spread your chest and your

733
02:12:23.399 --> 02:12:54.479
stomach so real, letting go of everything. So I'm gonna

734
02:12:54.520 --> 02:13:06.439
start counting down now from twenty down to one. You

735
02:13:06.439 --> 02:13:09.960
can imagine in a way it's like just walking down

736
02:13:10.079 --> 02:13:15.840
some steps and each step or twenty steps, and each

737
02:13:15.960 --> 02:13:28.640
step represents a level of comfort. Each step represents a

738
02:13:28.880 --> 02:13:41.359
deepening of that comfort, and the vervies you walk down

739
02:13:41.439 --> 02:13:53.680
those steps, the deeper and more relaxed you feel. So

740
02:13:54.319 --> 02:17:44.200
starting with number twenty twenty, nineteen, eighteen, seventeen sixty three

741
02:18:26.959 --> 02:26:57.440
four four se too well five eight nine hey seven

742
02:26:01.600 --> 02:34:00.280
four five four four one h.

743
02:34:15.040 --> 02:34:15.079
H.

744
02:34:33.440 --> 02:34:50.559
Now, as you focus on your eyes, we're gonna count

745
02:34:50.639 --> 02:35:02.479
down from ten douts one. Focusing and just on your eyes,

746
02:35:06.200 --> 02:35:14.760
your eyelids, the muscles around your eyes, your eye walls themselves,

747
02:35:16.200 --> 02:35:33.280
our whole area that makes up your eye. And as

748
02:35:33.319 --> 02:35:41.719
we count down from ten down to one, whilst focus

749
02:35:41.840 --> 02:35:56.840
in on your eyes, you'll become twice is relaxed with

750
02:35:57.200 --> 02:36:10.280
each number counting down that you may find the all

751
02:36:10.360 --> 02:36:16.479
you want to do is just drift off to sleep.

752
02:36:19.440 --> 02:36:26.120
And if that's what you want, then just allow yourself

753
02:36:26.200 --> 02:36:40.879
to do that. Now, focusing on your eyes, I'm going

754
02:36:40.920 --> 02:36:51.079
to begin counting down from ten down to one right now,

755
02:36:59.479 --> 02:46:03.479
ten nine eight seven four five four three two one.

756
02:46:03.799 --> 02:46:20.520
So counting down from ten to one ten nine eight

757
02:46:23.319 --> 02:46:48.159
seven six five four three two one. And maybe that

758
02:46:48.319 --> 02:46:52.440
was a bit too quick in order to relax. Maybe

759
02:46:52.440 --> 02:46:58.040
it's a bit too fast for you to notice the

760
02:46:58.040 --> 02:47:04.920
calming of your body, maybe even a little bit of

761
02:47:05.000 --> 02:47:08.959
pressure there, like you're counting down from ten to one.

762
02:47:09.040 --> 02:47:12.479
Would you expect me to do? Man, expect me to

763
02:47:12.479 --> 02:47:22.319
stick old floppy just because you're counting down. We could

764
02:47:22.360 --> 02:47:26.079
try it again, but this time I go this slower.

765
02:47:28.360 --> 02:47:33.239
This time, as you focus on the whole of your

766
02:47:33.280 --> 02:47:41.680
body before we focus on your legs, just notice how

767
02:47:41.719 --> 02:47:55.840
your body does start to feel more relaxed with every

768
02:47:55.959 --> 02:48:29.079
number that I count down ten nine eight seven six

769
02:48:37.440 --> 02:49:43.959
five four three h two one. And just notice how

770
02:49:46.280 --> 02:49:55.879
how you feel generally how your body feels. It's not

771
02:49:55.920 --> 02:50:06.959
necessarily even about counting down from ten to one. It's

772
02:50:07.000 --> 02:50:24.200
that space that you have, that space between being active

773
02:50:26.520 --> 02:50:36.120
physically or mentally to just sitting or lying down, just

774
02:50:36.280 --> 02:50:42.200
being there, not doing anything, not saying anything, or needing

775
02:50:42.440 --> 02:50:47.920
to think about anything. So that opens up a space,

776
02:50:48.879 --> 02:50:58.040
you know, a bit of a space, a gap. And

777
02:50:58.120 --> 02:51:02.760
the more I camped down from ten to one, the

778
02:51:02.799 --> 02:51:10.959
bigger that gap becomes. So there's that gap of calmness,

779
02:51:12.159 --> 02:51:28.319
of comfort, relaxation. It's a nice feeling, and it moves

780
02:51:29.399 --> 02:51:44.600
those stresses or discomforts physically or emotionally, moves them away.

781
02:51:46.120 --> 02:51:47.559
Allows you.

782
02:51:49.760 --> 02:51:50.360
To just.

783
02:51:53.280 --> 02:51:59.959
Slow down. Someone to count again from ten down to one,

784
02:52:00.440 --> 02:52:10.680
and notice that gap widening, the gap, And as it widens,

785
02:52:10.719 --> 02:52:16.799
it's almost like the stress and attention falls into the

786
02:52:16.840 --> 02:53:38.120
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

787
02:53:56.360 --> 02:55:02.760
three two one. How did your body feel now? Can

788
02:55:02.879 --> 02:55:18.920
you notice that you feeling calmer, the feeling more relaxed.

789
02:55:41.360 --> 02:55:45.840
As we now focus on your legs, just your legs.

790
02:56:01.719 --> 02:56:06.959
We're just going to start with focusing on your thighs.

791
02:56:21.360 --> 02:56:25.719
Of course, it's not the most exciting thing to be doing,

792
02:56:26.479 --> 02:56:32.879
because I'm sure, like most of your body is not

793
02:56:32.959 --> 02:56:45.159
a lot going on right now, Just focusing on the

794
02:56:45.239 --> 02:56:51.319
whole of your thighs, the tops of your thighs, the

795
02:56:51.600 --> 02:56:58.239
sides of your thighs, the bottoms of your thighs, you're

796
02:56:58.360 --> 02:57:03.680
outer thighs, and you're inner thighs. Basically the whole of

797
02:57:03.719 --> 02:57:11.559
your thigh that leads into your hip and it goes

798
02:57:12.559 --> 02:57:23.840
down to your knee joints. Now, this is a big area.

799
02:57:27.159 --> 02:57:32.120
It's a very heavy area. It's very strong. Probably the

800
02:57:32.239 --> 02:57:46.920
strongest muscles in your body are in your thighs. But

801
02:57:46.959 --> 02:57:55.520
I don't think we perhaps give enough attention to our thighs.

802
02:58:01.319 --> 02:58:12.079
Perhaps we don't acknowledge how important our thighs are to

803
02:58:12.239 --> 02:58:32.959
our lives, how much they actually do for us all

804
02:58:32.959 --> 02:58:43.479
through our lives. And it may seem to sound really weird,

805
02:58:43.520 --> 02:58:52.000
but I think that all of our body parts, especially

806
02:58:52.040 --> 02:58:59.680
our thighs, need some TLC, a bit of love shown,

807
02:59:00.639 --> 02:59:18.600
a bit of acknowledgement. I thank you gratitude for what

808
02:59:18.760 --> 02:59:27.879
our thighs do for us. And I know this may

809
02:59:28.040 --> 02:59:34.319
sound a bit strange. Maybe you think, why am I

810
02:59:34.479 --> 02:59:37.200
surely how I should be out in the garden hugging

811
02:59:37.239 --> 02:59:45.159
a tree or something. Well, it's hard to set a

812
02:59:45.239 --> 02:59:48.920
microphone up on a tree. That's why I'm doing this indoors.

813
02:59:48.959 --> 02:59:52.520
Otherwise I would be outside hugging a tree. Now I

814
02:59:52.520 --> 03:00:01.280
can't see the television from the tree. If you move

815
03:00:01.360 --> 03:00:11.280
down to your knees gain such an important part. And

816
03:00:11.319 --> 03:00:15.799
I think we don't necessarily I'll speak for myself here,

817
03:00:18.239 --> 03:00:23.360
I don't necessarily appreciate all that my knees do for

818
03:00:23.440 --> 03:00:29.920
me until I have a problem with my knee. It's occasionally,

819
03:00:30.000 --> 03:00:34.959
if I ever maybe i'll bash it, or it's aching

820
03:00:35.159 --> 03:00:41.600
for some reason. It's then that I realize how much

821
03:00:41.639 --> 03:00:46.120
it does. You know, the benefit of being able to

822
03:00:46.239 --> 03:00:56.239
use my legs without any kind of physical discomfort is

823
03:00:56.280 --> 03:01:05.040
a beautiful thing that's possibly not appreciated until it's temporarily removed.

824
03:01:06.120 --> 03:01:13.280
You know that's comfort. But as you focus on your knees,

825
03:01:15.280 --> 03:01:20.959
regardless of how your knees feel, you can have that

826
03:01:21.200 --> 03:01:27.440
sense of gratitude and love to your knees for all

827
03:01:27.479 --> 03:01:39.799
that they do for you. And you can still have

828
03:01:39.879 --> 03:01:44.079
that attention on your thighs and maybe notice how your

829
03:01:44.120 --> 03:01:56.040
thighs feel. Maybe you've noticed that they are relaxing more

830
03:01:57.799 --> 03:02:09.520
deeply as you focus now on the bottoms of your legs,

831
03:02:09.879 --> 03:02:15.319
your shins, and your calf muscles, and the bones between

832
03:02:15.479 --> 03:02:21.680
your knees and your feet incorporate, and of course your

833
03:02:21.719 --> 03:02:33.360
ankles so important. You know, anyone that's had even the

834
03:02:34.120 --> 03:02:41.000
slightest sprain of an ankle knows how how much we

835
03:02:41.079 --> 03:02:51.360
take our ankles for granted. And it's kind of strange

836
03:02:51.399 --> 03:02:56.280
in a way when you think that. You know, logically,

837
03:02:56.559 --> 03:02:59.639
our wrists are a lot thinner than the rest of

838
03:02:59.680 --> 03:03:04.559
our arm, which is okay, it doesn't can't see any

839
03:03:04.559 --> 03:03:09.520
problem with that because we're just picking stuff up. But

840
03:03:09.639 --> 03:03:15.719
our ankles so much thinner than the rest of our legs,

841
03:03:22.120 --> 03:03:26.559
and from a physics perspective or logical even it doesn't

842
03:03:26.600 --> 03:03:32.760
really make sense that all this weight would ultimately be

843
03:03:33.680 --> 03:03:43.760
resting on your ankles then leading to your feet, that

844
03:03:44.280 --> 03:03:53.319
thin area, thin bone. Yeah, it does so much great work.

845
03:03:55.440 --> 03:04:05.159
Supports us, supports our body for a lifetime, helps us

846
03:04:05.639 --> 03:04:14.239
to balance, It helps you to get her around and

847
03:04:14.280 --> 03:04:28.360
be mobile. And there's the calf muscles. Of course, when

848
03:04:28.360 --> 03:04:31.520
I was younger, I couldn't see the point in calf muscles.

849
03:04:32.239 --> 03:04:36.959
It didn't seem to do anything Okay, if I walked

850
03:04:36.959 --> 03:04:40.719
around on tiptoes, then my calf muscles get some work.

851
03:04:42.079 --> 03:04:44.639
But of course that's not true. The calf muscles are

852
03:04:44.680 --> 03:04:54.600
being used whenever we use our legs, and your shins

853
03:04:57.840 --> 03:05:06.879
there to protect your lower legs, shaped in a way,

854
03:05:08.680 --> 03:05:20.840
almost as a protector for the bone, leading of course

855
03:05:20.879 --> 03:05:31.079
to your ankles and your feet. But we're not going

856
03:05:31.120 --> 03:05:33.280
to focus on your feet. We're just going to focus

857
03:05:33.319 --> 03:05:39.959
on the legs. I realize that now that I've mentioned

858
03:05:40.000 --> 03:05:44.719
your feet, it probably focusing on them anyway, So maybe

859
03:05:44.760 --> 03:05:50.959
I should focus on your feet a little bit. You

860
03:05:50.959 --> 03:05:55.600
can have them in your awareness the same as you

861
03:05:56.200 --> 03:05:59.879
have your thighs in your awareness. Even though we have

862
03:06:00.200 --> 03:06:05.799
been focusing on your thighs for a few minutes, we've

863
03:06:05.840 --> 03:06:16.760
been focusing on your ankles, there's still that sensation of

864
03:06:19.920 --> 03:06:32.719
comfort in your thighs, and there's that movement of energy

865
03:06:34.760 --> 03:06:41.840
because the thighs hold lots of different sensations. Of course,

866
03:06:41.840 --> 03:06:46.639
there's the muscles, the big straw muscles that we have

867
03:06:46.840 --> 03:07:00.200
in our thighs, But the skin on the outside of

868
03:07:00.280 --> 03:07:05.600
the thighs, as in the outside of all of our body,

869
03:07:06.360 --> 03:07:17.959
can be very sensitive, sensitive to the touch, sensitive to temperature,

870
03:07:24.479 --> 03:07:32.000
and inside your thighs the bones, there's the muscle, there's

871
03:07:32.079 --> 03:07:37.159
the blood, vessels, the arch trees, all this stuff that's

872
03:07:37.440 --> 03:07:46.079
inside your thighs. And I guess sometimes it'd be nice

873
03:07:46.079 --> 03:07:50.600
if you could actually put your fingers inside your thighs

874
03:07:51.040 --> 03:07:56.280
and a message, so you can message on the outside,

875
03:07:56.479 --> 03:07:59.399
of course, but to be able to get deep into

876
03:07:59.440 --> 03:08:04.319
the muscle and to be able to just massage inside

877
03:08:04.319 --> 03:08:11.360
your thighs, message in the bones of your leg massage

878
03:08:11.399 --> 03:08:20.799
in all the veins, and just gently healing your thighs,

879
03:08:24.559 --> 03:08:29.879
and you could move down message and inside your knees,

880
03:08:31.280 --> 03:08:38.120
just message in those bones, but with healing fingertips spreading

881
03:08:38.200 --> 03:08:44.040
that healing energy deep into the joints of your knees.

882
03:08:49.360 --> 03:08:53.040
Of course, there's the back of your your knee, you know,

883
03:08:53.159 --> 03:09:00.399
the inside crease where your knee is. It's very sensitive area,

884
03:09:02.360 --> 03:09:06.799
very it feels very nice when you stroke it. That

885
03:09:06.879 --> 03:09:10.600
might be because it's an area that's not really touched

886
03:09:10.760 --> 03:09:17.399
very often. It's almost like a hidden part that crease

887
03:09:19.479 --> 03:09:25.959
in your legs. It's almost like a part that has

888
03:09:26.239 --> 03:09:37.000
a sensitivity, which is a little bit different. Of course,

889
03:09:37.040 --> 03:09:47.600
it's protected by your legs, so you can imagine putting

890
03:09:48.440 --> 03:09:58.079
your fingers into that crease in your legs, that fold

891
03:09:58.239 --> 03:10:02.399
in between your legs. You can just message with your fingertips.

892
03:10:03.639 --> 03:10:11.719
Letting your fingertips going inside message in the muscle tissue

893
03:10:14.920 --> 03:10:21.200
you can cause field the bones of your knees, healing

894
03:10:21.319 --> 03:10:34.079
through your fingertips. And then as you go down to

895
03:10:34.120 --> 03:10:36.959
your calf muscles. Now that's the part I'd like to

896
03:10:36.959 --> 03:10:42.399
be able to really put my fingertips deep inside my

897
03:10:42.559 --> 03:10:51.319
calf muscles, massage in every single tissue of that muscle,

898
03:10:52.879 --> 03:11:02.799
healing every part, and then doing the same for my shins,

899
03:11:06.000 --> 03:11:13.319
massage in and gently stroking the bones, gently stroking them,

900
03:11:13.760 --> 03:11:18.000
hewing in a loving way, because they deserve to be

901
03:11:18.079 --> 03:11:25.319
treated as the precious bones that they are, because our

902
03:11:25.399 --> 03:11:29.000
legs are so precious as in all the other parts

903
03:11:29.040 --> 03:11:36.760
of our body, and more precious of any jure on

904
03:11:36.799 --> 03:11:53.200
the planet. When you start to think about your legs

905
03:11:53.280 --> 03:12:04.399
in this way, it can change your perspective. It might

906
03:12:04.559 --> 03:12:11.200
sound a bit a bit silly to start with the

907
03:12:11.319 --> 03:12:17.520
idea of having love for your legs, show an appreciation

908
03:12:19.479 --> 03:12:25.159
for your thighs, wanting to be able to put your

909
03:12:25.239 --> 03:12:33.520
hands in your thighs and massage the muscles and the bones,

910
03:12:35.399 --> 03:12:41.120
and to get your fingers deep in there, releasing all tension.

911
03:12:43.959 --> 03:12:52.879
Just to show how much you care about your legs,

912
03:12:53.479 --> 03:12:57.239
how much you care for what your legs do for

913
03:12:57.399 --> 03:13:11.040
you regularly, your knees, your calves, your ankles, the strength

914
03:13:11.120 --> 03:13:19.200
of your ankles, considering how thin they are compared to

915
03:13:19.319 --> 03:13:26.040
the rest of your legs, especially your thighs. Yeah, they're

916
03:13:26.159 --> 03:13:38.440
so strong, so flexible, absolutely amazing things. Your ankles are

917
03:13:42.239 --> 03:13:47.479
truly a gift because of what they do for you,

918
03:13:52.840 --> 03:13:59.799
supporting all that weight, regardless of how what weight you are,

919
03:14:00.959 --> 03:14:05.760
even if you only ate stone, there's still a lot

920
03:14:05.799 --> 03:14:12.479
of weight for these little ankles. Now, I'm a lot

921
03:14:12.680 --> 03:14:22.639
heavier than eight stone double down, Yet my ankles support

922
03:14:22.719 --> 03:14:30.079
my body all the time, although they do give off

923
03:14:30.120 --> 03:14:35.639
a sigh of relief when I sit down, that's a fact.

924
03:14:35.680 --> 03:14:44.559
My whole legs do. My feet feet also go and

925
03:14:44.680 --> 03:15:12.440
my toes clap. I'm so happy. Your legs really are amazing.

926
03:15:15.040 --> 03:15:18.879
And I know that about talking about your legs is

927
03:15:18.920 --> 03:15:25.760
probably possibly among the most most boring things I've ever

928
03:15:26.239 --> 03:15:34.559
heard anyone say. Possibly, but boring or not, everything I

929
03:15:34.680 --> 03:15:50.600
said is true. Your legs are amazing, Your legs deserve

930
03:15:51.639 --> 03:16:10.280
not just respect, they deserve to relax deeply. They deserve

931
03:16:10.520 --> 03:16:15.440
to take some time out of the day to just

932
03:16:15.760 --> 03:16:51.959
let go completely. Your legs really can relax. And because

933
03:16:52.000 --> 03:16:56.000
the legs are so such a most, you know, very

934
03:16:56.000 --> 03:17:01.760
important part of your body. When you relax your legs,

935
03:17:01.840 --> 03:17:09.120
the rest of your body also naturally follows in that

936
03:17:12.799 --> 03:17:23.680
journey of comfort. I can feel it in my hips.

937
03:17:25.040 --> 03:17:32.159
My hips feel really loose, and also my lwer back

938
03:17:32.200 --> 03:17:38.840
as well. My lower back really feels it feels stretched,

939
03:17:39.920 --> 03:17:43.000
even though I'm just sitting in a chair and there's

940
03:17:43.079 --> 03:17:48.360
no stretching as far as I'm aware that I'm doing.

941
03:17:49.360 --> 03:17:52.040
It's almost as if the muscles are just relaxed so

942
03:17:52.239 --> 03:17:58.200
much that there is a natural stretch as the tension

943
03:17:59.040 --> 03:18:20.360
has reduced a lot. And I'm now going to count

944
03:18:20.399 --> 03:18:29.040
down from ten down to one, and you can continue

945
03:18:30.120 --> 03:18:56.440
to fill wonderfully relaxed ten nine, eight, seven, six, five,

946
03:19:01.000 --> 03:19:29.079
four three two one relax. So I'm just going to

947
03:19:29.159 --> 03:19:34.799
count down from five down to one. And as a countdown,

948
03:19:35.840 --> 03:19:40.879
if you just focus on the numbers, just the numbers

949
03:19:42.239 --> 03:19:51.280
counting down, and notice how you feel in this moment

950
03:19:53.000 --> 03:19:57.399
as you hear the numbers counting down, knowing that those

951
03:19:57.559 --> 03:20:10.639
numbers counting down represents you feeling calmer, not just in

952
03:20:10.680 --> 03:20:19.040
your body, but also relaxing your mind. I just notice

953
03:20:19.079 --> 03:20:25.159
how you feel. There's nothing to do, there's nothing to say,

954
03:20:25.799 --> 03:21:02.959
there's nothing to think about. Starting with number five, four, three,

955
03:21:03.239 --> 03:21:30.760
two one. As you notice the gradual letting go of

956
03:21:30.920 --> 03:21:38.040
the tension in your body, you may also begin to

957
03:21:38.280 --> 03:21:45.600
notice and be aware of how your mind is starting

958
03:21:46.040 --> 03:21:55.120
to slow down. This is just a natural thing that happens.

959
03:21:56.600 --> 03:22:01.840
It's not really a special procedure. It's just natural because

960
03:22:01.879 --> 03:22:07.840
as your body relaxes, your mind also starts to relax.

961
03:22:09.399 --> 03:22:13.079
And the more your mind relaxes, the more your body relaxes.

962
03:22:13.159 --> 03:22:23.799
It's just a continuous circle of relaxation. And is that

963
03:22:24.959 --> 03:22:32.799
calmness that comes from relative quietness. You know, even even

964
03:22:32.840 --> 03:22:39.399
if there's background sounds either your side on mind, it's

965
03:22:39.520 --> 03:22:45.440
still going to be quite calm. You know, you haven't

966
03:22:45.479 --> 03:22:50.399
got the television on, there's no music in the background,

967
03:22:50.520 --> 03:22:53.239
unless you're listening to the recording with music. Of course,

968
03:22:58.040 --> 03:23:00.239
you're very likely not going to be sitting in a

969
03:23:00.319 --> 03:23:03.479
room with other people. Of course you might be, but

970
03:23:04.719 --> 03:23:08.079
generally it's more ideal if you can do this on

971
03:23:08.120 --> 03:23:19.479
your own, so no distractions, and when you stop thinking

972
03:23:19.520 --> 03:23:36.680
about stuff, relaxation automatically rises, a sense of comfort starts

973
03:23:36.719 --> 03:23:45.559
to grow, and without trying to build it up into

974
03:23:45.600 --> 03:24:00.120
something fantastical or something magical, this is just a natural process,

975
03:24:00.120 --> 03:24:10.799
something that's easy to accomplish. In fact, it's almost you know,

976
03:24:10.879 --> 03:24:17.760
the sense of relaxing completely happens really when you put

977
03:24:17.920 --> 03:24:21.840
no effort into it. It's not something that you can

978
03:24:21.879 --> 03:24:33.559
really force. It's something that happens naturally. And part of

979
03:24:33.920 --> 03:24:44.840
the process of this recording and others is simply two

980
03:24:45.760 --> 03:24:56.280
allow you to take advantage of this space, this time,

981
03:24:59.120 --> 03:25:10.280
to just let go, to just be here, to be

982
03:25:10.680 --> 03:25:24.120
in tune with how you feel, yet with the intention

983
03:25:26.319 --> 03:25:37.799
of wanting to relax deeply and maybe even to fall asleep,

984
03:25:38.920 --> 03:25:44.159
depending on what it is that you wish for yourself

985
03:25:45.879 --> 03:26:00.959
in this moment. As we know, relaxing is the majority

986
03:26:02.159 --> 03:26:06.680
of the process of falling asleep. The actual falling asleep

987
03:26:06.719 --> 03:26:13.520
part is the tiny bit at the end. The deeper

988
03:26:14.799 --> 03:26:37.280
relaxed you become, the easier you find yourself drifting. You

989
03:26:37.319 --> 03:26:45.760
can also if you choose stay focused on my voice

990
03:26:46.120 --> 03:27:17.680
and really enjoy the process, gradually relaxing each muscle in

991
03:27:17.719 --> 03:27:45.079
your body effortlessly and just observing the sensation of letting

992
03:27:45.200 --> 03:28:00.840
go completely this time, and when a count from six

993
03:28:01.840 --> 03:28:13.920
down to one, and you can notice your mind calming

994
03:28:14.200 --> 03:28:26.760
down more with each number that you hear me say naturally,

995
03:28:27.799 --> 03:30:40.000
feeling calm and slow and peaceful, six, five, four, three,

996
03:30:40.399 --> 03:31:37.200
two one, being aware of how your mind to slowed

997
03:31:39.319 --> 03:32:05.799
right down, sinking deeply into relaxation. And as you focus

998
03:32:05.879 --> 03:32:14.399
on your mind, you may notice that there are some

999
03:32:15.120 --> 03:32:24.520
thoughts still there, maybe some stubborn thoughts that for some

1000
03:32:24.760 --> 03:32:37.840
reason perhaps need your attention. That's what you can do

1001
03:32:37.959 --> 03:32:56.079
is send love to those thoughts. Sprinkle those thoughts with love.

1002
03:32:57.840 --> 03:33:02.079
Might at petals from a flower, just sprinkle it over them,

1003
03:33:03.520 --> 03:33:10.719
petals filled with love towards those thoughts, to let those

1004
03:33:10.879 --> 03:33:17.440
thoughts know that you're not abandoned in number, You just

1005
03:33:17.799 --> 03:33:27.879
need them. You require them to just calm down, slow down,

1006
03:33:30.159 --> 03:33:45.120
quiet down for now. So as you focus on those

1007
03:33:45.799 --> 03:33:50.719
remaining thoughts, as we count down this time from seven

1008
03:33:51.600 --> 03:34:00.399
down to one. With each number, just imagine sprinkling those

1009
03:34:00.520 --> 03:34:19.959
flower petals of love, kindness, gratitude over those thoughts, which

1010
03:34:20.000 --> 03:34:26.000
will allow them to just melt away and relax deeply.

1011
03:34:30.120 --> 03:34:44.600
With every number, those thoughts will become more and more relaxed.

1012
03:34:50.159 --> 03:37:21.319
Starting with number seven, six, five, four, three, one, and

1013
03:37:21.520 --> 03:37:42.639
need you now notice how relaxed you're feeling in your body.

1014
03:37:47.319 --> 03:38:00.559
We're going to focus on your hands, because the more

1015
03:38:00.639 --> 03:38:07.719
relaxed your hands are, the more relaxed your body and

1016
03:38:08.000 --> 03:38:29.719
mind are. And you focus on your hands and your fingers,

1017
03:38:35.079 --> 03:38:39.840
there's nothing needed to be done. There's no clenching of

1018
03:38:40.159 --> 03:38:44.719
fists or tents in the fingers or anything like that.

1019
03:38:51.920 --> 03:39:06.200
It's just noticing and focusing on your hands, noticing how

1020
03:39:06.239 --> 03:39:31.000
they feel. Because the more relaxed your hands feel, the

1021
03:39:31.239 --> 03:39:40.719
calmer your mind feels, and the more comfort you feel

1022
03:39:42.719 --> 03:40:16.159
throughout your body. You may have noticed your mind is

1023
03:40:19.079 --> 03:40:45.959
starting to dress like since just on your hands and fingers,

1024
03:40:50.840 --> 03:41:04.680
allowing them to experience a real deepening of that relaxation

1025
03:41:06.399 --> 03:41:24.319
in your hands and fingers, more and more relaxed. With

1026
03:41:24.479 --> 03:41:43.159
each number from eight down to one, you can almost

1027
03:41:44.920 --> 03:41:54.719
feel that healing and relaxing energy spreading into your hands

1028
03:41:55.600 --> 03:42:16.319
and fingers, coming year more relaxing with each number you

1029
03:42:16.680 --> 03:42:36.079
hear going down eight down to one, drifting drifting again,

1030
03:42:41.040 --> 03:42:54.799
starting with number eight.

1031
03:43:02.280 --> 03:44:37.479
Seven, six, five.

1032
03:45:01.639 --> 03:46:48.559
Four three two just being here now, nothing to think about,

1033
03:46:50.280 --> 03:47:01.799
nothing to do, nothing to say, and everything just feels calmer.

1034
03:47:06.280 --> 03:47:13.879
And this is your natural state of being. This is

1035
03:47:14.040 --> 03:47:20.719
how you just normally feel when you take away all

1036
03:47:20.879 --> 03:47:27.879
that other stuff that we add, you know, things like

1037
03:47:28.239 --> 03:47:44.000
stress and worrying and overthinking and anxiety, tension, just generally

1038
03:47:44.159 --> 03:47:50.200
thinking about stuff. When you take that away, which is

1039
03:47:50.200 --> 03:47:59.520
what we do what we do now, you're left with

1040
03:48:02.280 --> 03:48:10.799
a real sense of peacefulness which comes to you very

1041
03:48:10.879 --> 03:48:26.360
quickly because ultimately it's just a feeling, a feeling of comfort.

1042
03:48:29.920 --> 03:48:33.319
It's almost as if you've gone inside yourself and you've

1043
03:48:33.360 --> 03:48:48.000
found a special place where everything is peaceful, a place

1044
03:48:48.159 --> 03:48:56.079
where you can feel relaxed and your natural sense of comfort,

1045
03:48:59.239 --> 03:49:07.000
a place where you can be you, where you can

1046
03:49:07.360 --> 03:49:14.040
accept yourself for who you are, a place where you're

1047
03:49:14.079 --> 03:49:24.600
not trying to please anybody else ever, a place where

1048
03:49:24.680 --> 03:49:34.159
you can actually not just love yourself, but in some

1049
03:49:34.200 --> 03:49:43.719
ways more importantly, you can like yourself appreciate who you are.

1050
03:49:52.520 --> 03:49:59.200
That sense of gratitude is in the air all around you.

1051
03:50:06.799 --> 03:50:14.639
That's also a place where you can actually feel the

1052
03:50:14.959 --> 03:50:30.280
healing energy soaking into your body. Heathing energy soaking into

1053
03:50:30.360 --> 03:50:40.399
your body, and the healing energy spreads through your veins,

1054
03:50:44.120 --> 03:50:51.040
traveling to each and every single part of your body,

1055
03:50:56.920 --> 03:51:01.520
and you start to realize that actually, that healing energy,

1056
03:51:03.959 --> 03:51:10.399
it's not just entered into your brain, it's become part

1057
03:51:10.879 --> 03:51:22.200
of your brain, and that spinal fluid is now mixed

1058
03:51:22.280 --> 03:51:33.479
with healing energy, not just allowing you to feel so

1059
03:51:33.680 --> 03:51:45.600
much more relaxed and healthy in this moment, but also

1060
03:51:48.479 --> 03:51:56.000
you start to realize that actually, what's happening now with

1061
03:51:56.159 --> 03:52:05.879
that healing, relaxing and spreading through your body, it's actually

1062
03:52:06.239 --> 03:52:16.440
changing your life. It's actually changing the way you're going

1063
03:52:16.520 --> 03:52:23.360
to feel not just now, but tomorrow and the next day.

1064
03:52:25.239 --> 03:52:32.799
As your health improves, not just your physical health, but

1065
03:52:32.840 --> 03:52:40.280
your mental health. Things that used to bother you in

1066
03:52:40.360 --> 03:52:48.000
the past, for some reason, no longer have the effect

1067
03:52:48.440 --> 03:52:57.399
that they used to because something has changed deep within you.

1068
03:53:02.479 --> 03:53:08.879
Maybe things that used to cause you to feel anger

1069
03:53:12.680 --> 03:53:22.840
no longer have that power to control you the way

1070
03:53:22.879 --> 03:53:31.040
they seem to be able to before. As you realize

1071
03:53:31.920 --> 03:53:44.799
that you're the one who decides what affects you, You're

1072
03:53:44.840 --> 03:53:54.760
the one who decides to feel relaxed and calm when

1073
03:53:55.639 --> 03:54:10.600
you choose to enjoy noticing these natural developments of healing,

1074
03:54:13.159 --> 03:54:21.760
continuing to grow and improve your life day by day,

1075
03:54:27.639 --> 03:54:35.879
including of course, your ability to relax so much easier

1076
03:54:40.840 --> 03:54:50.479
and sleeping is the most natural thing in the world

1077
03:54:51.840 --> 03:55:02.559
to you, because falling asleep is something that you've done

1078
03:55:03.200 --> 03:55:11.040
so many times in your life, and you know that

1079
03:55:11.120 --> 03:55:16.360
you were born, as we all were, with the ability

1080
03:55:17.959 --> 03:55:30.440
to fall asleep naturally. We were born with that ability

1081
03:55:31.239 --> 03:55:45.520
to just drift off into a deep, healing sleep. Even

1082
03:55:45.559 --> 03:55:50.280
when we're kids, sometimes we'll fall asleep when we don't

1083
03:55:50.319 --> 03:55:56.639
even want to try to us stay awake. Maybe it's

1084
03:55:56.680 --> 03:56:01.159
a birthday in the morning, or it's Christmas or holiday

1085
03:56:01.319 --> 03:56:03.719
or something we look forward to. We don't want to

1086
03:56:03.760 --> 03:56:08.920
go to sleep. But the more we want to stay awake,

1087
03:56:11.079 --> 03:56:18.159
the more we just start to drift. And the more

1088
03:56:18.799 --> 03:56:22.520
you fight drifting, the more you try and stop yourself

1089
03:56:22.559 --> 03:56:29.040
and drift in asleep, the deeper and stronger that drifting becomes.

1090
03:56:35.920 --> 03:56:41.239
Because we're born not just with the need to relax

1091
03:56:41.360 --> 03:56:49.760
deeply and to naturally fall asleep, but it's our birthright,

1092
03:56:53.120 --> 03:57:03.520
it's part of our DNA. And sometimes as we get

1093
03:57:03.559 --> 03:57:14.360
older in life, perhaps at times we have forgotten that

1094
03:57:14.600 --> 03:57:30.840
relaxing completely is not only a wonderfully pleasant experience, it's

1095
03:57:30.879 --> 03:57:48.760
also really easy. It's very very easy to let go,

1096
03:57:50.680 --> 03:58:00.399
because that's all it is. It's just deciding to let go.

1097
03:58:05.520 --> 03:58:11.520
And when you press the play button on my recordings,

1098
03:58:13.360 --> 03:58:20.719
you have given permission for my voice to relax you.

1099
03:58:24.360 --> 03:58:28.680
When you press that play button, you've given me permission

1100
03:58:29.879 --> 03:58:43.639
for my words to affect you in a positive, only

1101
03:58:44.120 --> 03:59:05.040
a positive way, opening up your mind to useful and

1102
03:59:05.239 --> 03:59:22.920
healing suggestions that can have such an amazing effect on

1103
03:59:23.120 --> 03:59:35.360
how you feel right now, as well as those changes

1104
03:59:35.479 --> 03:59:45.639
that continue long after the recording ends, those changes within

1105
03:59:45.760 --> 04:00:00.719
you that continue to flourish and grow, transforming your life

1106
04:00:01.360 --> 04:00:13.440
in a positive, beautiful way, allowing you to move forward

1107
04:00:13.879 --> 04:00:20.639
in your life in the direction that you choose for yourself.

1108
04:00:29.680 --> 04:00:41.719
And this feeling, this feeling that you can experience of safety, comfort, calmness,

1109
04:00:49.479 --> 04:01:03.600
just feels so nice. It's such a healthy place to be,

1110
04:01:11.319 --> 04:01:25.120
and that positivity grows within you each and every day.

1111
04:01:28.159 --> 04:01:38.000
Moving forward, you're going to find that you're more relaxed

1112
04:01:40.319 --> 04:01:52.680
physically and in your mind is more relaxed. And it's

1113
04:01:52.719 --> 04:01:58.319
not that you're thinking slower, it's just that your mind

1114
04:01:58.360 --> 04:02:10.280
will be less locked up with unnecessary negativity, because from

1115
04:02:10.360 --> 04:02:20.639
now on, your mind rejects negativity. From now on, you're

1116
04:02:20.680 --> 04:02:31.520
going to start noticing when negativity arises, and you can

1117
04:02:31.680 --> 04:02:45.680
just say stop, stop, and that negativity will turn around

1118
04:02:46.239 --> 04:03:05.639
and leave you alone. Stop and that negativity would disappear.

1119
04:03:13.760 --> 04:03:20.280
And as you notice that you feel way more relaxed

1120
04:03:21.680 --> 04:03:37.040
than you probably expected, you can now congratulate yourself because

1121
04:03:37.239 --> 04:03:43.639
you're the person that has done this. You are the

1122
04:03:43.760 --> 04:03:48.840
one that has opened your mind up to the simple

1123
04:03:49.040 --> 04:03:57.000
facts that you can feel more relaxed in your body

1124
04:03:57.639 --> 04:04:06.920
and in your mind. You've opened your mind up to

1125
04:04:09.239 --> 04:04:15.840
the birthright of being able to just fall asleep easily

1126
04:04:16.879 --> 04:04:30.920
when you choose. And that's a nice feeling. Don't you

1127
04:04:31.000 --> 04:04:42.600
think it feels nice? Doesn't it? To feel calm? All

1128
04:04:42.639 --> 04:04:47.239
that healing energy is spreading through your body and your

1129
04:04:47.319 --> 04:05:04.840
mind to spend time a special place where negativity can

1130
04:05:04.920 --> 04:05:17.680
no longer enter. Negativity is banned. It's bad, it's not

1131
04:05:17.719 --> 04:05:24.760
allowed entry. Doesn't it doesn't. This doesn't deserve to be here,

1132
04:05:25.200 --> 04:05:36.000
doesn't belong here. Negativity has no place in your life,

1133
04:05:44.200 --> 04:05:53.719
which makes room for more comfort, more heathing, more relaxation,

1134
04:05:58.559 --> 04:06:23.559
more peace. It feels nice, doesn't it. Just the let

1135
04:06:23.719 --> 04:06:43.879
go with everything. I'm going to count down now from

1136
04:06:44.680 --> 04:06:54.239
twenty down to one. You can continue to relax. If

1137
04:06:54.280 --> 04:07:06.159
you choose, you can drift to sleep. With every number

1138
04:07:08.639 --> 04:07:17.440
you hear me say, you can fell twice as relaxed,

1139
04:07:20.479 --> 04:07:31.719
or if you choose, you can feel twice as sleeping now.

1140
04:07:37.159 --> 04:09:36.879
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven, six,

1141
04:09:45.360 --> 04:10:30.799
five four. Yeah, this is your time to just take

1142
04:10:30.840 --> 04:10:45.920
a break, your time to relax, to allow your mind

1143
04:10:46.079 --> 04:11:03.280
to slow down, to give yourself permission to take a

1144
04:11:03.440 --> 04:11:17.360
break from everything. En, you're the only person that can

1145
04:11:17.559 --> 04:11:23.600
make that decision. You're the only person that can actually

1146
04:11:23.719 --> 04:11:43.120
tell your mind to just relax, to just take some

1147
04:11:43.440 --> 04:11:56.239
time off so that you can focus on your body,

1148
04:11:57.200 --> 04:12:12.159
getting in touch with how you feel physically, and in

1149
04:12:12.280 --> 04:12:20.040
the process of this body scan where you focus on

1150
04:12:20.239 --> 04:12:30.319
different parts of your body, those parts that you focus

1151
04:12:30.440 --> 04:12:42.239
on and observe. Even though you're not purposely requesting for

1152
04:12:42.360 --> 04:12:48.399
those parts of your body to relax, it's kind of expected.

1153
04:12:50.000 --> 04:12:55.559
You expect when you listen to my voice to feel

1154
04:12:56.559 --> 04:13:10.280
more relaxed naturally, because when you're listening to me, your

1155
04:13:10.319 --> 04:13:22.600
attention is focused on my words, and as my words

1156
04:13:23.559 --> 04:13:33.719
guide you to focus on those parts of your body,

1157
04:13:37.520 --> 04:13:59.639
your focus increases, which actually calms your mind. And when

1158
04:13:59.680 --> 04:14:19.040
you're wind calms down, your body relaxes. And when your

1159
04:14:19.159 --> 04:14:42.920
body calms down, your mind relaxes. And even though we've

1160
04:14:43.079 --> 04:14:51.879
not really started the focus on your body, you can

1161
04:14:52.559 --> 04:15:02.559
already feel that healing energy you spreading through your body,

1162
04:15:07.479 --> 04:15:21.760
pushing out stress and tension, healing all the parts of

1163
04:15:21.879 --> 04:15:31.639
your body, including your skin, your bones, your blood, all

1164
04:15:31.719 --> 04:15:36.239
of your organs inside your body, all of the muscles,

1165
04:15:37.639 --> 04:15:44.760
all of the fat, all of everything, every hair on

1166
04:15:44.879 --> 04:15:58.319
your body is filled with that healing energy. And when

1167
04:15:58.360 --> 04:16:14.680
your brain fills with that healing energy, the feeling of

1168
04:16:14.840 --> 04:16:39.040
comfort and relaxation increases, deeply increases in a way that

1169
04:16:42.520 --> 04:16:59.200
your mind starts to feel perhaps bit drowsy because it's

1170
04:16:59.360 --> 04:17:18.520
not needed, and it may start to drift if that's

1171
04:17:18.760 --> 04:17:26.959
what's needed. So if you're listening to this and what

1172
04:17:27.159 --> 04:17:33.319
you need is deep relaxation, that's what you get. If

1173
04:17:33.399 --> 04:17:40.719
what you need is to fall asleep naturally and easily

1174
04:17:41.680 --> 04:17:54.959
as your mind drifts, that's also what will happen, because

1175
04:17:55.159 --> 04:18:03.000
by pressing that play button on the podcast and listening

1176
04:18:03.159 --> 04:18:09.600
to me, you give permission for your body and your mind.

1177
04:18:12.639 --> 04:18:21.639
In fact, you give the command to your body and

1178
04:18:21.799 --> 04:18:33.520
your mind to relax deeply and to drift off to sleep,

1179
04:18:34.840 --> 04:18:49.680
if that's what you want or need. And as I

1180
04:18:49.959 --> 04:19:02.120
focus on the different parts of your body, a start

1181
04:19:02.440 --> 04:19:10.399
to just drift. And then you come back again and

1182
04:19:10.600 --> 04:19:15.040
you hear me talking, and I'm focusing on a different

1183
04:19:15.159 --> 04:19:29.440
part of your body. You may find yourself drifting, but

1184
04:19:29.520 --> 04:19:36.680
you don't realize you're drifting until you stop drifting and

1185
04:19:37.000 --> 04:19:44.159
you're alert again to my voice. Focusing on a different

1186
04:19:44.280 --> 04:19:53.879
part of your body starts to relax even deeper, because

1187
04:19:54.000 --> 04:20:01.959
that drifting is basically you already in the sleep zone.

1188
04:20:08.479 --> 04:20:13.479
And the more you drift, the longer you drift, and

1189
04:20:13.600 --> 04:20:24.120
the longer you drift, eventually that drifting continues into sleep,

1190
04:20:29.120 --> 04:20:34.000
and that's the last you remember until you wake up

1191
04:20:38.440 --> 04:20:43.559
in your own time, when you experience the right amount

1192
04:20:43.680 --> 04:20:52.520
of sleep for you, because when you do and if

1193
04:20:52.600 --> 04:21:06.879
you do fall asleep, it's extremely pleasant, so relaxing, so deep,

1194
04:21:08.399 --> 04:21:28.760
healing sleep. It feels so nice to relax into your

1195
04:21:28.840 --> 04:21:36.159
own body and mind as you as you feel that

1196
04:21:37.479 --> 04:21:51.000
healing energy is spreading through you, relaxing, use so deeply, relaxing,

1197
04:21:51.280 --> 04:21:52.040
use so.

1198
04:21:54.120 --> 04:21:55.239
So deeply.

1199
04:22:04.079 --> 04:22:17.760
As we start to focus on your eyes, moving down

1200
04:22:20.639 --> 04:23:03.559
to your jaw, down to your neck, your shoulders, arms, heads, fingers,

1201
04:23:10.920 --> 04:24:00.600
your chest, stomach, your back, your spine, your hips, your legs, feet,

1202
04:24:09.440 --> 04:24:38.879
your toes, and feeding, feeting, spreading and growing inside your body,

1203
04:24:40.799 --> 04:24:52.440
feeling you up. Now let's focus again on parts of

1204
04:24:52.520 --> 04:25:06.879
your body, focusing this time on your forehead. Now on

1205
04:25:07.079 --> 04:25:16.239
your mouth, your lips, your tongue, the whole of your mouth.

1206
04:25:28.440 --> 04:25:39.799
Focus in on your fingers. Maybe you could move your

1207
04:25:39.920 --> 04:25:43.719
fingers a little bit so you can focus on each

1208
04:25:44.079 --> 04:25:58.479
one individually, both hands, and even though you focus on

1209
04:25:58.680 --> 04:25:59.360
both of your.

1210
04:25:59.360 --> 04:26:00.959
Hands now.

1211
04:26:02.479 --> 04:26:10.840
They almost seemed to just melt into one. Where is

1212
04:26:10.879 --> 04:26:18.479
your right hand start and your left hand end, almost

1213
04:26:18.639 --> 04:26:30.200
as if just mixed together. Now focusing on your knees,

1214
04:26:36.079 --> 04:26:59.079
just noticing how your knees fell. Now focusing on your elbows,

1215
04:27:01.840 --> 04:27:14.280
focusing on both of your elbows, just observing the feeling

1216
04:27:16.959 --> 04:27:48.879
of your elbows. Now focusing observing the back of your neck,

1217
04:27:58.840 --> 04:28:36.479
feeling that energy on the back of your neck, observing

1218
04:28:38.840 --> 04:28:58.200
your ankles, being aware of physical sensations in your ankles,

1219
04:29:58.200 --> 04:30:09.840
not to s now you toes on both of your feet,

1220
04:30:16.879 --> 04:31:02.399
being aware how you TOAs feel right now, Notice thin

1221
04:31:12.639 --> 04:31:43.600
high your entire body fails, noticing your mind fails. Now

1222
04:32:01.680 --> 04:32:44.040
letting go, letting go, letting go everything, letting go, letting go,

1223
04:32:51.959 --> 04:33:19.560
letting go everything everything. I'm going to start now, and

1224
04:33:19.840 --> 04:33:21.959
i'd like you just first of all, just to see

1225
04:33:22.040 --> 04:33:30.240
yourself lying down on the message table, lying on your front.

1226
04:33:31.479 --> 04:33:39.439
Your head is supported, your arms are supported, and you

1227
04:33:39.520 --> 04:33:46.200
feel comfortable and breathing. It's really easy, and you feel

1228
04:33:49.680 --> 04:33:52.680
you feel confident in how you look as well. So

1229
04:33:53.119 --> 04:33:57.240
there's none of that issue of body problems or shyness

1230
04:33:58.159 --> 04:34:07.959
because professional and this is a therapy session, so none

1231
04:34:08.000 --> 04:34:17.959
of that stuff matters whatsoever. This is about you. This

1232
04:34:18.119 --> 04:34:25.479
is about how you feel and how you can enjoy

1233
04:34:26.439 --> 04:34:32.479
that sense of comfort and relaxation that comes from letting

1234
04:34:32.599 --> 04:34:38.319
go and allowing my hands and my fingers to relax

1235
04:34:38.439 --> 04:34:49.439
you by a message your body. So I want to

1236
04:34:49.479 --> 04:34:54.599
start off just by placing my hands on the back

1237
04:34:54.639 --> 04:34:59.479
of your head, just gently, just you can feel what

1238
04:34:59.639 --> 04:35:07.919
I have and feel like really on you. So you

1239
04:35:08.000 --> 04:35:10.240
can maybe feel the warmth of my hands on the

1240
04:35:10.319 --> 04:35:16.040
back of your head. With my hands to the side

1241
04:35:16.080 --> 04:35:20.680
of your head, not pressing, but just holding there very gently,

1242
04:35:23.639 --> 04:35:26.639
maybe over your ears, and a little bit on your face,

1243
04:35:27.919 --> 04:35:33.119
just so you can feel my hands so you can

1244
04:35:33.200 --> 04:35:46.439
become accustomed to them. And now put my hands on

1245
04:35:46.479 --> 04:35:50.720
the back of your head again and gently let them

1246
04:35:50.880 --> 04:36:03.240
slide down onto the back of your neck. You can

1247
04:36:03.319 --> 04:36:13.400
feel my hands gently stroking the back of your neck

1248
04:36:13.599 --> 04:36:20.040
to start with, just so you can get used to

1249
04:36:20.200 --> 04:36:25.560
the feeling with my hands on your skin, get accustomed

1250
04:36:25.639 --> 04:36:33.799
to realize that you're safe and it's all good, it's

1251
04:36:33.880 --> 04:36:44.040
all fine. And I'm going to start gently messaging the

1252
04:36:44.200 --> 04:37:00.840
muscles in the back of your neck with both hands. Now,

1253
04:37:00.919 --> 04:37:07.159
this is a very trusting situation, really, because our necks

1254
04:37:07.200 --> 04:37:11.560
are so fragile and to have someone have their hands

1255
04:37:12.200 --> 04:37:17.200
around your neck in that way can sometimes be problematic

1256
04:37:17.319 --> 04:37:22.880
for people, which is why massages are quite good, because

1257
04:37:22.919 --> 04:37:31.520
it allows you to relax and to get in touch

1258
04:37:31.759 --> 04:37:48.639
with trust, to feel peaceful and calm. And there's a

1259
04:37:48.720 --> 04:37:57.439
massage the sides of your neck, gently moving from the

1260
04:37:57.520 --> 04:38:01.360
bottom of your neck. It would be sort of near

1261
04:38:01.400 --> 04:38:04.680
where your shoulders. Start, I guess all the way up

1262
04:38:06.759 --> 04:38:12.240
to your jaw, your ears, kind of area that side

1263
04:38:12.279 --> 04:38:17.279
of your neck, of course is a lot longer than

1264
04:38:17.639 --> 04:38:32.680
the front of your neck. And then message in the

1265
04:38:33.439 --> 04:38:41.159
back of your neck, especially that area where perhaps we

1266
04:38:41.360 --> 04:38:49.400
hold tension, and as that area's message, you can actually

1267
04:38:49.560 --> 04:38:53.360
feel a sense of release in the back of your

1268
04:38:53.439 --> 04:39:01.520
neck and maybe you can breathe it out as well.

1269
04:39:04.119 --> 04:39:16.880
Notice how it feels. Notice how you feel. And then

1270
04:39:16.959 --> 04:39:21.080
moving down to that area between your neck and your shoulders,

1271
04:39:22.599 --> 04:39:31.479
that musty area. Starting to message that area on both sides.

1272
04:39:33.680 --> 04:39:35.919
I mean, this would be the area that a lot

1273
04:39:35.959 --> 04:39:38.119
of people would message if they were going to give

1274
04:39:38.159 --> 04:39:44.599
you like a shoulder message. Even that's not technically the shoulders,

1275
04:39:45.159 --> 04:39:47.599
but it's all the muscles that lead to the shoulders

1276
04:39:49.439 --> 04:39:56.040
from the neck, and again that can hold tension and stress.

1277
04:39:57.279 --> 04:40:05.400
And when massaged sometimes nice deep message is useful, and

1278
04:40:05.680 --> 04:40:21.319
you decide how deep that message is, and just allow

1279
04:40:23.200 --> 04:40:28.240
my knuckles just to dig in to get to those

1280
04:40:28.439 --> 04:40:38.599
muscles and to really relaxed all the time being firm

1281
04:40:39.240 --> 04:40:56.319
yet gentle with you and just stroking down that area

1282
04:40:59.159 --> 04:41:04.759
to your actual shoulders. Moving to the muscles of your

1283
04:41:04.799 --> 04:41:15.799
shoulders and maybe initially just pulling up the shoulders a

1284
04:41:15.840 --> 04:41:19.279
little bit of the table just to give you a

1285
04:41:19.319 --> 04:41:29.880
little bit of a stretch, but very gently. And you've

1286
04:41:29.919 --> 04:41:33.040
got the muscles at the front of your shoulders, the

1287
04:41:33.279 --> 04:41:44.200
sides and the back. Again, this is a part that

1288
04:41:44.319 --> 04:41:49.560
can really take quite a bit of pressure, quite a

1289
04:41:49.639 --> 04:41:59.799
bit of needing if if you wish to really release

1290
04:42:00.119 --> 04:42:08.400
the tension to really get into those muscles, and you

1291
04:42:08.439 --> 04:42:12.880
can let your fingers in there if you feel really nice.

1292
04:42:14.799 --> 04:42:22.360
Sometimes just being stroked gently or being massaged quite strongly,

1293
04:42:26.040 --> 04:42:35.439
it can all be beneficial to the relaxation. Put the

1294
04:42:35.560 --> 04:42:49.040
muscles in your shoulders. Now to move down your arms,

1295
04:42:55.639 --> 04:42:59.159
we do one arm at a time, starting with your

1296
04:42:59.319 --> 04:43:09.520
right arm. Well I do is I just lift your

1297
04:43:09.680 --> 04:43:12.479
arm up, just hold it to the side of you

1298
04:43:15.720 --> 04:43:22.080
that way still be attached, and I just message the

1299
04:43:22.200 --> 04:43:35.040
tops of your arms all the way down to your

1300
04:43:35.240 --> 04:44:02.240
forearms into your wrists, gently messaging that parts, the softer

1301
04:44:02.400 --> 04:44:08.680
part which is the under part of the arm, which

1302
04:44:08.880 --> 04:44:13.799
leads to the crease in your elbow. The inside. It's

1303
04:44:13.959 --> 04:44:31.240
much more sensitive skin. Sometimes just having that stroked I

1304
04:44:31.360 --> 04:44:48.159
feel really nice, pleasurable and relaxing. Now moving down to

1305
04:44:48.279 --> 04:45:01.319
your right hand, just holding your hand, both of my hands,

1306
04:45:07.200 --> 04:45:11.080
just pressing gently on the back of your hand and

1307
04:45:13.119 --> 04:45:21.959
stretching your fingers ever so lightly at the same time,

1308
04:45:24.159 --> 04:45:37.200
pressing down and massaging each finger, and then starting to

1309
04:45:37.439 --> 04:45:48.720
massage the palms of the hand. Just turning the hand gently,

1310
04:45:50.520 --> 04:46:00.360
stretching it gently, and actually having your hand held can

1311
04:46:00.520 --> 04:46:07.279
really be an emotional experience sometimes even if it is

1312
04:46:07.560 --> 04:46:12.959
a stranger, So when you don't know very well, like

1313
04:46:13.080 --> 04:46:20.000
a massage person or a therapist, maybe because it's intimate

1314
04:46:27.599 --> 04:46:40.240
and it can feel nice, you can feel safe. And

1315
04:46:40.360 --> 04:46:43.560
as I put that right arm back down where it was,

1316
04:46:49.200 --> 04:46:51.400
we're going to do the same with your left arm,

1317
04:46:54.759 --> 04:47:04.560
exactly the same. Massage in the muscles in your arm

1318
04:47:05.040 --> 04:47:13.119
all the way down to your rest, stroking the inside

1319
04:47:13.240 --> 04:47:22.680
of your arm, just being gentle or as firm as

1320
04:47:22.840 --> 04:47:42.840
you require, and then massaging your left hand, stretching the

1321
04:47:43.040 --> 04:48:04.159
fingers gently, massaging the palm of your left hand, and

1322
04:48:04.279 --> 04:48:32.200
you can feel so so relaxing, so comforting, and I

1323
04:48:32.400 --> 04:48:44.479
just rest your left arm back down, start to message

1324
04:48:45.040 --> 04:48:54.840
your back, the biggest part of your body, starting at

1325
04:48:54.840 --> 04:49:00.959
the top, starting again where you would be have been,

1326
04:49:01.720 --> 04:49:06.400
the area at the top in between your shoulders, near

1327
04:49:06.479 --> 04:49:11.680
your neck, going back a massage in that area again,

1328
04:49:12.799 --> 04:49:26.560
but this time moving downwards, taking a downward stroke to

1329
04:49:26.560 --> 04:49:33.040
the middle of your back, working from the outside inwards.

1330
04:49:34.279 --> 04:49:40.720
It's a massage in the your back, but the the

1331
04:49:40.840 --> 04:49:51.240
outsides of your back, the parts where your arms would

1332
04:49:51.319 --> 04:50:04.520
maybe rest against, almost the part that connects your front

1333
04:50:04.720 --> 04:50:22.439
to your back. Just messaging down firmly but gently, as

1334
04:50:22.639 --> 04:50:30.520
firm as you want, moving down, and then moving across

1335
04:50:30.560 --> 04:50:32.799
a little bit, and moving all the way down again,

1336
04:50:34.159 --> 04:50:47.000
being very gentle yet firm as you choose. Eventually we

1337
04:50:47.119 --> 04:50:51.759
get to the spine. We can massage the muscles and

1338
04:50:52.080 --> 04:50:55.560
either side of your spine from the top of your

1339
04:50:55.680 --> 04:51:07.599
neck all the way down to your lower back. We

1340
04:51:07.680 --> 04:51:16.799
can do that a few times. Sometimes people use the

1341
04:51:16.919 --> 04:51:22.520
knuckle or the you know, two fingers and just go

1342
04:51:22.759 --> 04:51:27.119
your side of the spine and almost just push down,

1343
04:51:28.000 --> 04:51:30.279
go all the way down to the bottom of the spine,

1344
04:51:31.919 --> 04:51:41.599
each time releasing tension and opening up the body, stretching

1345
04:51:42.759 --> 04:51:49.680
your body so that you feel more relaxed but at

1346
04:51:49.720 --> 04:52:06.000
the same time rejuvenated. And now I'm going to move

1347
04:52:06.159 --> 04:52:14.439
to one side, to your right side, and from the

1348
04:52:14.520 --> 04:52:20.040
bottom of your ribs to your pelvis. I'm going to

1349
04:52:20.119 --> 04:52:26.799
massage that area of your back. I'll stretch over the

1350
04:52:26.880 --> 04:52:31.639
other side and i will pull the muscles gently and

1351
04:52:31.880 --> 04:52:36.880
massage and push from one end that side or way

1352
04:52:37.000 --> 04:52:41.959
to my side to the middle of fact to where

1353
04:52:41.959 --> 04:52:48.639
your spine is. Massaging that side of your spine the

1354
04:52:48.720 --> 04:52:54.919
opposite side to where I'm standing. It's almost like kneading bread.

1355
04:52:57.360 --> 04:53:03.720
There's that big area which is firm yet lots there

1356
04:53:03.959 --> 04:53:13.439
to message. Potentially one of the most important places to

1357
04:53:13.560 --> 04:53:21.080
actually have a message because you really feel it. You

1358
04:53:21.319 --> 04:53:26.279
really feel the release and the pleasure of having your

1359
04:53:26.360 --> 04:53:34.000
lower back massaged. It releases so much from your body

1360
04:53:35.520 --> 04:53:44.400
that's not useful, starting a healing process which will continue

1361
04:53:44.599 --> 04:53:57.000
long after this recording is over. The message in this

1362
04:53:57.159 --> 04:54:01.080
part of your body not only feels really good for you,

1363
04:54:02.520 --> 04:54:06.959
it's actually fun to do because it is, as I said,

1364
04:54:07.200 --> 04:54:12.240
like kneading bread. It's a part that you can really

1365
04:54:12.400 --> 04:54:20.159
get hold of and really message deeply. If that's your choice,

1366
04:54:28.159 --> 04:54:30.080
then I'm going to move over to the other side

1367
04:54:30.080 --> 04:54:36.560
of your body and do the same with the opposite

1368
04:54:36.680 --> 04:54:46.000
part of your lawer back. Kneading and messaging from your

1369
04:54:46.200 --> 04:54:52.840
sides all the way to the middle of your back

1370
04:54:53.439 --> 04:55:06.439
where your spine is press in and needing firm and

1371
04:55:06.639 --> 04:55:16.000
gentle at the same time. It feels so releasing this

1372
04:55:16.560 --> 04:55:26.400
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1373
04:55:32.200 --> 04:55:36.959
Plus there's that feeling from your stomach as it's been stretched.

1374
04:55:38.840 --> 04:55:42.000
Even though you're in your stomach now, you can feel

1375
04:55:42.040 --> 04:55:45.840
it being stretched because that whole area is connected to

1376
04:55:45.959 --> 04:55:57.279
your stomach. Now we're going to move or move further

1377
04:55:57.479 --> 04:56:02.240
up to your top of your body, and I'm going

1378
04:56:02.279 --> 04:56:10.439
to do the same this time, starting with your upper back.

1379
04:56:10.959 --> 04:56:16.119
Put my hands forward over and mass massage in that

1380
04:56:16.400 --> 04:56:23.119
area up to your spine, from the side of your

1381
04:56:23.159 --> 04:56:28.360
body up to your spine. So some of that massage area,

1382
04:56:29.080 --> 04:56:35.040
that muscle tissue or whatever fatty tissue even will be

1383
04:56:35.319 --> 04:56:40.720
possibly from your chest. There's all connected chest and the

1384
04:56:40.919 --> 04:56:47.439
back connect together. I'm going to be massaging and just

1385
04:56:47.599 --> 04:56:54.319
pulling some of that skin from your side up and

1386
04:56:54.560 --> 04:57:03.240
massaging that area of your upper back all the way

1387
04:57:03.400 --> 04:57:09.880
to your spine. And then I'll move down a bit

1388
04:57:09.919 --> 04:57:13.000
and I'll continue with the middle of your back, doing

1389
04:57:13.119 --> 04:57:22.040
exactly the same thing as gentle or as deep as

1390
04:57:22.119 --> 04:57:33.840
you choose. Now, I'll move the other side again and

1391
04:57:35.240 --> 04:57:38.560
do the exact same thing with the top of your

1392
04:57:38.639 --> 04:57:48.439
back on the other side, from pretty much underneath your

1393
04:57:48.680 --> 04:58:02.200
arm area really to your spine, and then continuing that

1394
04:58:04.319 --> 04:58:09.119
all the way down, including your lower your middle of

1395
04:58:09.200 --> 04:58:27.720
your back. I'm gonna go to your thighs, the backs

1396
04:58:27.759 --> 04:58:37.400
of your thighs, and the sides of your thighs, starting

1397
04:58:37.479 --> 04:58:46.040
with your right leg. Massage in the back and the

1398
04:58:46.279 --> 04:58:54.840
sides of your thighs gently and firmly. There's a lot

1399
04:58:54.880 --> 04:58:58.360
of muscles there. It's an area that can be very

1400
04:58:58.560 --> 04:59:02.720
tense at times and maybe needs a little bit more

1401
04:59:02.840 --> 04:59:06.479
pressure than the rest of the body. That's up to you.

1402
04:59:11.400 --> 04:59:17.319
You can gently stroke the back of your legs where

1403
04:59:18.279 --> 04:59:23.200
you know, opposite your knee joint or underneath your knee joint,

1404
04:59:24.319 --> 04:59:36.479
very sensitive, gentle area. And then working down to your

1405
04:59:37.240 --> 04:59:45.560
calf muscles. Massage in your calf muscles thoroughly and deeply,

1406
04:59:46.680 --> 04:59:58.520
if you choose, using both hands and fingers, digging deep.

1407
05:00:06.919 --> 05:00:12.319
Do your ankles in the back of your back of

1408
05:00:12.400 --> 05:00:26.880
your ankles, just gently massage in that area, maybe lifting

1409
05:00:26.959 --> 05:00:41.159
the leg and stretching a little bit. Moving to the

1410
05:00:42.400 --> 05:01:00.119
right foot, massaging the bottom of your feet and the

1411
05:01:00.279 --> 05:01:11.479
sides of your feet gently but firm enough so they

1412
05:01:11.560 --> 05:01:22.479
don't tickle, and just allow the pleasure that you get

1413
05:01:22.599 --> 05:01:31.840
from having your feet massaged to just overtake you. As

1414
05:01:31.919 --> 05:01:37.880
I continue to message your feet, the bottoms of your feet,

1415
05:01:38.680 --> 05:01:47.439
the sides, your arches, your heel. You can put a

1416
05:01:47.520 --> 05:01:51.360
lot of pressure into your heel and it feels amazing,

1417
05:01:53.400 --> 05:01:56.000
Yet the arches need to be a bit more gentle.

1418
05:02:01.200 --> 05:02:07.919
Stretching your toes gently and massage in the bottoms of

1419
05:02:08.000 --> 05:02:24.240
your toes with my fingers, each one individually. Moving her

1420
05:02:24.400 --> 05:02:28.119
to the left leg to do exactly the same thing,

1421
05:02:31.439 --> 05:02:38.200
starting at the top of the thighs, work in the

1422
05:02:38.319 --> 05:02:43.560
back of the thighs and the sides, massaging deeply and

1423
05:02:43.759 --> 05:03:00.080
gently the whole area, working all the way down. And

1424
05:03:00.200 --> 05:03:05.919
this is an area that maybe you could like to

1425
05:03:06.040 --> 05:03:15.279
spend more time relaxing and messaging. So perhaps if you wanted,

1426
05:03:15.400 --> 05:03:20.439
like a bigger future recording wants, spend more time on

1427
05:03:20.639 --> 05:03:32.799
one particular area. As you move down to your calf muscles,

1428
05:03:38.799 --> 05:03:54.599
massage your calf muscles firmly and gently, moving down your

1429
05:03:54.680 --> 05:04:01.479
raincord into your feet, massage in the backs of your feet,

1430
05:04:03.360 --> 05:04:12.599
the bottoms of your feet, stretching your toes and message

1431
05:04:12.680 --> 05:04:20.080
in each tone individually. And the feeling of pleasure and

1432
05:04:20.360 --> 05:04:25.560
release that you experience when you're having your feet massaged

1433
05:04:27.360 --> 05:04:46.319
feels really good. Now, she turn over in your mind.

1434
05:04:47.680 --> 05:04:57.439
Laying on your back, I'm just going to start again

1435
05:05:00.680 --> 05:05:15.400
for your neck area, in your shoulders, just to get

1436
05:05:15.479 --> 05:05:25.200
back in touch with that area. And as you move up,

1437
05:05:33.040 --> 05:05:37.840
I can clean my hands, make them more fresh, because

1438
05:05:37.919 --> 05:05:47.080
now I'm gonna message your face gently, starting off with

1439
05:05:47.200 --> 05:05:57.880
your forehead. Your eyes are closed and I can just

1440
05:05:58.439 --> 05:06:04.680
stretch your eyes a little bit, pushing up on your eyebrows,

1441
05:06:11.479 --> 05:06:24.279
just massaging around your scalp, massaging down your cheeks, around

1442
05:06:24.360 --> 05:06:36.959
your ears, into your chaw, gently the side of your neck,

1443
05:06:40.840 --> 05:06:58.680
your chin mm hmm, and just moving down from your

1444
05:06:58.840 --> 05:07:06.000
neck down to your chest, starting by message in the

1445
05:07:06.799 --> 05:07:15.720
very top of your chest where the collarbone is, either

1446
05:07:15.919 --> 05:07:27.639
side of the collarbone, and then just message in the

1447
05:07:27.799 --> 05:07:48.880
hole of the chest, moving the chest around, because it's

1448
05:07:48.959 --> 05:07:53.919
quite a large area. You can move from one side

1449
05:07:54.040 --> 05:08:04.799
to the next, moving my hands underneath pretty much where

1450
05:08:04.840 --> 05:08:14.639
your arms are stretching up, stretching some of the muscles

1451
05:08:14.680 --> 05:08:23.639
of your back in the process moving up over your

1452
05:08:23.799 --> 05:08:43.560
chest and they're moving down again and then allowing my

1453
05:08:43.720 --> 05:08:51.240
hands they just message gently and slide down towards your stomach,

1454
05:08:53.040 --> 05:08:59.520
starting in the middle of your chest, and then gradually

1455
05:08:59.759 --> 05:09:07.040
my hands moving apart and massage in and sliding at

1456
05:09:07.080 --> 05:09:16.080
the same time, moving down to just below your rib cage,

1457
05:09:25.400 --> 05:09:35.880
moving down, then massaging up again, giving your chest all

1458
05:09:35.959 --> 05:09:52.240
the attention that it needs to feel completely relaxed. Remembering

1459
05:09:52.360 --> 05:09:56.040
that I'm also going to be focusing on your sides

1460
05:09:56.200 --> 05:10:01.319
as well, an area that really doesn't get much attention

1461
05:10:03.880 --> 05:10:13.240
but feels really good when it's massaged. Just stroking my

1462
05:10:13.479 --> 05:10:20.880
hands down the sides of your body, just below your

1463
05:10:21.040 --> 05:10:34.400
arms all the way down to your hips. Now moving

1464
05:10:34.479 --> 05:10:40.040
to your stomach area. I'm going to stand one side

1465
05:10:40.080 --> 05:10:42.680
of you like I did when I did your lower back.

1466
05:10:45.279 --> 05:10:50.319
I'm gonna do a similar process of just stretching the

1467
05:10:50.479 --> 05:11:04.080
muscles from your side, gently massaging from one side to

1468
05:11:04.200 --> 05:11:07.439
the next, move in.

1469
05:11:10.000 --> 05:11:14.159
A whole area from below your ribs all the way

1470
05:11:14.279 --> 05:11:25.119
down to below your belly button, and then move around

1471
05:11:25.200 --> 05:11:27.880
to the other side of you and repeat that.

1472
05:11:34.439 --> 05:11:48.479
Process of relaxing deeply calmly. You feel loose, you feel free.

1473
05:11:50.880 --> 05:11:55.560
And it's something about having your stomach message that's different

1474
05:11:55.639 --> 05:12:02.439
from any other part because we do have a tendency

1475
05:12:03.080 --> 05:12:07.040
of holding a different kind of stress in our stomachs

1476
05:12:08.400 --> 05:12:16.200
that we may not be aware of. As I now

1477
05:12:16.400 --> 05:12:24.639
message your stomach in front of your stomach, making circles

1478
05:12:26.119 --> 05:12:35.319
around your belly button, and then going the other way around,

1479
05:12:41.880 --> 05:12:47.599
there's a gentleness and a freedom that comes from feeling

1480
05:12:48.279 --> 05:12:58.520
how you're feeling. As I now move down the tops

1481
05:12:58.599 --> 05:13:05.360
of your thighs, the muscles, massaging them, and I can

1482
05:13:05.479 --> 05:13:11.439
do this two legs at the same time, pressing down,

1483
05:13:14.279 --> 05:13:20.439
massaging deeply those muscles in your thighs at front of

1484
05:13:20.520 --> 05:13:31.520
your thighs, and moving down to your knees, gently massaging

1485
05:13:31.599 --> 05:13:42.880
your knees, Sliding down your shins, putting pressure on either

1486
05:13:43.040 --> 05:13:55.200
side of your shin gently softly but firmly, moving down

1487
05:13:55.560 --> 05:14:10.240
to your ankles, stroking the tops of your feet, and

1488
05:14:10.439 --> 05:14:16.520
then with each foot in each hand, just gently messaging

1489
05:14:17.319 --> 05:14:25.599
the whole of the foot, the top, the bottom, your heel,

1490
05:14:26.119 --> 05:14:33.880
your ankle, your toes, messaging every part of your feet.

1491
05:14:38.680 --> 05:14:44.959
It feels so good. Just let go and enjoy the process,

1492
05:14:50.599 --> 05:15:09.439
enjoy feeling so deeply relate, so much comfort, and so

1493
05:15:09.680 --> 05:15:26.159
many feelings that come just from touching your skin. And

1494
05:15:26.360 --> 05:15:32.159
you can just lie there for as long as you

1495
05:15:32.439 --> 05:15:45.560
choose enjoying the feeling of deep comfort from being massaged

1496
05:15:48.200 --> 05:16:16.919
by me. Enjoy and deeply right, And all we're gonna

1497
05:16:16.959 --> 05:16:37.520
do is blow out some candles. In your mind, there

1498
05:16:37.520 --> 05:16:47.799
are going to be a hundred candles, and you're going

1499
05:16:47.880 --> 05:16:57.200
to blow each one out individually, one by one, starting

1500
05:16:58.080 --> 05:17:06.560
at one hundred. As I count down all the way

1501
05:17:06.599 --> 05:17:14.200
down to one, and each time I say a number,

1502
05:17:19.680 --> 05:17:26.560
you can imagine that candle in front of you, and

1503
05:17:26.599 --> 05:17:36.360
I'd like you to actually physically gently blow that candle out,

1504
05:17:42.720 --> 05:17:54.880
just so it's not big blows, just a gentle, and

1505
05:17:55.080 --> 05:18:04.639
that candle will extinguish. And then I'll say the next

1506
05:18:04.759 --> 05:18:15.560
number as we move down, and you can just blow

1507
05:18:15.639 --> 05:18:25.000
that one out as well. And as we move down

1508
05:18:25.119 --> 05:18:35.759
the numbers, you'll find yourself feeling more and more relaxed,

1509
05:18:38.599 --> 05:18:44.080
and if you need to sleep, you'll also find yourself

1510
05:18:44.240 --> 05:18:57.400
becoming incredibly tired and sleepy. In fact, you may struggle

1511
05:19:00.200 --> 05:19:13.080
to blow out all one hundred of these candles. As

1512
05:19:13.200 --> 05:19:31.360
you feel more and more deeply relaxed, more and more

1513
05:19:35.439 --> 05:19:51.159
deeply tired. And the further you go down, the more

1514
05:19:52.840 --> 05:20:05.040
your mind starts to drift. You may find that you

1515
05:20:06.400 --> 05:20:19.880
stop listening to me after a while. And even though

1516
05:20:20.000 --> 05:20:28.680
there may be background sounds where you are, you'll be

1517
05:20:28.759 --> 05:20:43.919
aware of those sounds at the moment, be may start

1518
05:20:44.279 --> 05:20:59.560
to just not even notice them at all because they're unimportant.

1519
05:21:07.599 --> 05:21:12.799
Where I am, I've got the sounds of the birds,

1520
05:21:14.680 --> 05:21:20.319
there's horrors, the pigeon who likes to say hello sometimes,

1521
05:21:23.200 --> 05:21:31.599
and there's the odd plane that goes by, maybe traffic

1522
05:21:31.959 --> 05:21:42.599
and trains in the distance, But none of that scene

1523
05:21:42.759 --> 05:21:56.439
is important whatsoever. More candles you blow out, the less

1524
05:21:56.520 --> 05:22:08.080
important anything is. More candles you.

1525
05:22:08.200 --> 05:22:24.400
Blow out, the further you seem to move away from

1526
05:22:25.040 --> 05:22:26.200
sounds and.

1527
05:22:28.720 --> 05:22:41.119
From general date days, stuff seems to just move away

1528
05:22:43.680 --> 05:22:59.759
on its own. You feel more calmer with every candle

1529
05:23:00.080 --> 05:23:19.599
you blow out, guiding you the next number, do you

1530
05:23:19.840 --> 05:23:30.000
hear me say? And then you blow that candle out

1531
05:23:30.880 --> 05:23:57.360
to h So easy, so simple. We're gonna start by

1532
05:24:01.639 --> 05:24:14.959
introducing the first candle, which is a hundred. The first

1533
05:24:15.560 --> 05:24:29.400
candle is one hundred. When you blow that candle out,

1534
05:24:36.200 --> 05:24:48.919
you'll find immediately a slight change in how you feel,

1535
05:24:54.040 --> 05:25:02.319
as well as a real sense of positivity growing within you,

1536
05:25:08.400 --> 05:25:38.439
relaxation and sleepiness expanding. Starting with one hundred blow out

1537
05:25:38.520 --> 05:26:40.720
that candle now ninety nine, candle ninety eight, can do

1538
05:26:44.360 --> 05:28:19.119
ninety seven, ten ninety six, Caen ninety five, hand ninety four,

1539
05:28:43.880 --> 05:30:11.720
candle ninety three and ninety two and ninety one, ten

1540
05:30:11.919 --> 05:31:45.159
to ninety and eighty two nine and eighty eight and

1541
05:31:56.759 --> 05:34:56.680
eighty candle eighty eight, five fend hand and eighty two

1542
05:36:04.119 --> 05:38:25.200
andy two one, jen seventy nine, candle seventy eight, candle

1543
05:38:29.840 --> 05:39:30.959
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1544
05:39:42.799 --> 05:40:48.400
candle seventy three, candle seventy two, candle seventy one, candle

1545
05:40:51.200 --> 05:41:48.880
seventy one, handle seventy and do sixty nine, candle sixty eight,

1546
05:41:58.639 --> 05:43:01.319
candle sixty seven, candle sixty five, candle sixty four, candle

1547
05:43:03.520 --> 05:43:55.919
sixty four, candle sixty three, candle sixty two and sixty one,

1548
05:44:18.639 --> 05:45:45.520
candle sixty fifty nine, handle fifty eight, candle fifty seven,

1549
05:46:04.880 --> 05:47:33.200
candle fifty six, candle fifty five, candle fifty four, handle

1550
05:47:35.680 --> 05:49:02.720
fifty three candle fifty two, handle fifty two, handle the

1551
05:49:35.159 --> 05:51:12.680
candle fIF one candle fifty candle foty nine candle forty eight,

1552
05:51:50.080 --> 05:53:02.400
candle forty seven, can do forty six, can do forty

1553
05:53:02.639 --> 05:55:40.319
five forty two candle. Who do you handle? Forty candle

1554
05:55:44.200 --> 05:57:01.200
thirty nine, can do thirty eight, can't do thirty seven,

1555
05:57:40.319 --> 05:59:46.759
canto thirty five, two thirty four, handle thirty three, handle

1556
05:59:50.119 --> 06:02:45.360
thirty one, chandle thirty and twin eighteen nine, cam twenty

1557
06:02:45.599 --> 06:05:50.000
eight and twenty seven, twenty six, can twenty five, can

1558
06:05:55.840 --> 06:07:51.319
tif four end twenty three and twenty deep two and

1559
06:07:55.840 --> 06:12:22.479
twenty one and to winiti en chend ninety candle seventeen sixteen, chancel.

1560
06:12:26.799 --> 06:13:44.479
Four ten to.

1561
06:14:35.400 --> 06:18:20.599
Four and eleven en jame do nine and eight s

1562
06:18:24.400 --> 06:19:19.159
six can.

1563
06:20:05.119 --> 06:22:03.880
Can do, can do seven two.

1564
06:22:54.439 --> 06:23:13.400
Two Or let go of all of those thoughts, worries,

1565
06:23:13.680 --> 06:23:19.799
concerns about the past, thoughts about the future, and even

1566
06:23:21.279 --> 06:23:25.639
things you've been thinking about today. Just let it all

1567
06:23:25.720 --> 06:23:31.919
go because none of it is useful in this moment.

1568
06:23:36.840 --> 06:23:52.200
This is your opportunity to just focus on feeling relaxed,

1569
06:23:56.520 --> 06:24:02.959
allowing yourself to get in touch with that natural sense

1570
06:24:05.040 --> 06:24:13.159
of peace that we all have within us. It's available

1571
06:24:13.240 --> 06:24:18.080
for everyone. It just sometimes takes a little bit of

1572
06:24:18.200 --> 06:24:25.599
effort to set up the right time and place in

1573
06:24:25.840 --> 06:24:32.080
order for you to just let go. Because when you

1574
06:24:32.319 --> 06:24:40.080
do decide to let go and relax, that's what your

1575
06:24:40.119 --> 06:24:48.840
body starts to do because you've chosen, You've chosen to

1576
06:24:49.279 --> 06:24:56.400
just allow your body to unwind and your mind starts

1577
06:24:56.479 --> 06:25:03.959
to slow down. And it's a nice feeling. It's a

1578
06:25:04.040 --> 06:25:08.279
nice feeling at the beginning, just to know that you

1579
06:25:08.759 --> 06:25:19.040
have chosen to decide to relax deeply, and because you've

1580
06:25:19.159 --> 06:25:27.639
made that decision, your body will just follow suit. Because

1581
06:25:27.720 --> 06:25:32.360
sometimes all the muscles in your body need is just

1582
06:25:32.680 --> 06:25:41.919
permission from you to relax. Because so often we're busy,

1583
06:25:42.200 --> 06:25:46.400
we're going from here to there, we're walking around, and

1584
06:25:46.479 --> 06:25:53.840
we're doing stuff, and the body doesn't have any time

1585
06:25:54.080 --> 06:26:02.479
or space to really relax deeply. So it kind of

1586
06:26:02.560 --> 06:26:08.119
waits for you to lead the way, waits for your permission.

1587
06:26:12.479 --> 06:26:18.959
And when you do give your permission, when you give

1588
06:26:19.040 --> 06:26:25.319
the say so, when you say okay, it's time for

1589
06:26:25.439 --> 06:26:35.080
your body to let go completely and relax totally, your

1590
06:26:35.119 --> 06:26:44.599
body just follows. It's like a breath of relief. Ah good,

1591
06:26:44.720 --> 06:26:51.599
I can now relax. That feeling at the end of

1592
06:26:51.680 --> 06:26:54.959
a day of a very physical day that you may

1593
06:26:55.040 --> 06:26:58.840
experience in the past, where you get home and you

1594
06:26:59.080 --> 06:27:02.799
just sit down on a chair, maybe you kick your

1595
06:27:02.880 --> 06:27:09.119
shoes off, and our feels so nice knowing that you

1596
06:27:09.240 --> 06:27:13.400
don't have to get up again for a little while

1597
06:27:13.439 --> 06:27:17.159
at least if you choose, you can just sit there

1598
06:27:17.279 --> 06:27:29.840
for maybe an hour to it feels blissful. And just

1599
06:27:30.040 --> 06:27:35.080
by sitting down like that, your body knows that it's

1600
06:27:35.200 --> 06:27:40.880
time to relax. Your body has been given permission from you.

1601
06:27:43.080 --> 06:27:53.400
Because it's a mindset in your mind, you're prepared to

1602
06:27:53.599 --> 06:27:55.159
let go of everything.

1603
06:27:57.159 --> 06:27:58.159
And just.

1604
06:28:00.119 --> 06:28:06.520
Legally allow all the stress of your body to evaporate.

1605
06:28:10.200 --> 06:28:24.639
Any tensions can just gradually vanish. It's almost like magic, really,

1606
06:28:30.240 --> 06:28:37.240
because that sense of relaxation in your body, it's a

1607
06:28:37.400 --> 06:28:43.840
very natural state. It's not something unusual. It may feel

1608
06:28:43.959 --> 06:28:47.560
unusual when you first start to relax, if you if

1609
06:28:47.639 --> 06:28:51.959
you haven't really spent a lot of time focusing and

1610
06:28:52.720 --> 06:28:57.200
giving yourself this space to let go completely and relax.

1611
06:28:58.159 --> 06:29:04.840
They seem are most daily, but it isn't. It's actually

1612
06:29:06.159 --> 06:29:11.360
the most natural thing in the world to let go completely,

1613
06:29:13.080 --> 06:29:20.840
to relax totally the most natural thing in the world

1614
06:29:23.520 --> 06:29:33.599
to allow yourself to feel really calm in your mind.

1615
06:29:36.159 --> 06:29:43.880
And it is almost like a literal unwinding. It's like

1616
06:29:44.000 --> 06:29:51.560
you press a button and all the tension just releases,

1617
06:29:52.959 --> 06:29:56.360
and it's like a wheel, like a cog, like the

1618
06:29:56.439 --> 06:30:00.360
inside of a clock, just unwinding. And you saw should

1619
06:30:00.360 --> 06:30:05.159
I You could see the little wind up knob that's

1620
06:30:05.360 --> 06:30:10.080
used just going the opposite way that you choose to

1621
06:30:10.240 --> 06:30:18.319
wind it up, and the energy that frenetic stress for

1622
06:30:18.840 --> 06:30:28.240
energy gradually winding down, losing its power, losing its strength,

1623
06:30:30.759 --> 06:30:40.040
as a sense of relaxation becomes stronger and deeper, and

1624
06:30:40.360 --> 06:30:48.479
you may find a the more relaxed you feel, that

1625
06:30:48.599 --> 06:30:58.919
your mind starts to wonder, maybe seemed to stop listening

1626
06:30:59.000 --> 06:31:03.599
to me for a while. Your mind goes somewhere else,

1627
06:31:05.000 --> 06:31:10.840
and then you realize you're listening to me again, and

1628
06:31:11.000 --> 06:31:17.639
that was just your mind drifting to sleep, which is

1629
06:31:17.799 --> 06:31:28.959
quite natural, because sometimes when we're stressed and tense, we're

1630
06:31:29.000 --> 06:31:32.639
not I mean I actually be aware of what we need,

1631
06:31:33.759 --> 06:31:42.200
what we physically or emotionally need in this moment. But

1632
06:31:42.360 --> 06:31:48.639
when you allow your body and mind to relax completely

1633
06:31:50.400 --> 06:31:57.599
and you let go of all thoughts, concerns, worries, ideas,

1634
06:31:59.080 --> 06:32:03.599
all let them go, allow them to drop onto the floor.

1635
06:32:08.880 --> 06:32:14.880
When you start to get in touch with the feelings

1636
06:32:15.080 --> 06:32:26.759
of such relaxation, this feels so nice to be in

1637
06:32:27.000 --> 06:32:33.759
touch with the calmness of the different body parts as

1638
06:32:33.880 --> 06:32:49.560
they become looser and looser. Even your breathing seems easier

1639
06:32:50.240 --> 06:32:59.599
and more natural, effortless, as that cool aders for your

1640
06:32:59.720 --> 06:33:10.119
mouth for those into your lungs, breathing in comfort and relaxation,

1641
06:33:12.759 --> 06:33:19.319
and then just breathing out any excess remain intentional stress

1642
06:33:21.159 --> 06:33:23.959
from every part of your body.

1643
06:33:25.159 --> 06:33:25.720
And mind.

1644
06:33:29.319 --> 06:33:33.880
And as you start to focus on your mind, maybe

1645
06:33:34.439 --> 06:33:42.400
you notice that things come to a standstill or maybe

1646
06:33:42.840 --> 06:33:51.400
just much much lower than before, because your mind is

1647
06:33:51.560 --> 06:34:02.439
not really needed when listening to my voice, which allows

1648
06:34:02.520 --> 06:34:08.439
your mind to relax just as deeply as your body.

1649
06:34:11.200 --> 06:34:19.439
And that synchronicity between the relaxation of your body and

1650
06:34:22.200 --> 06:34:25.279
relaxation of your mind.

1651
06:34:27.319 --> 06:34:28.560
Let you know that.

1652
06:34:30.680 --> 06:34:43.119
Feeling completely calm, loose, and relaxed really is a great

1653
06:34:44.119 --> 06:35:01.119
healing experience fear and has so many positive benefits for

1654
06:35:01.240 --> 06:35:07.400
your body, mind, and your life. To be able to

1655
06:35:07.639 --> 06:35:19.599
let over everything and to relax completely in all parts

1656
06:35:20.080 --> 06:35:27.560
of your body and mind. Even your bones are raxed,

1657
06:35:30.840 --> 06:35:43.560
all your muscles are arixed, Even the skin that covers

1658
06:35:43.840 --> 06:36:00.200
your body is relaxed. Every hair that you have, it's

1659
06:36:00.279 --> 06:36:18.240
also deeply relaxed. And your brain really starts to feel

1660
06:36:18.639 --> 06:36:31.159
the benefits of this healing relaxation. And then as you

1661
06:36:31.439 --> 06:36:37.919
focus on the inside of your scalp where your brain is,

1662
06:36:39.799 --> 06:36:47.599
you can start to realize and notice the benefits of

1663
06:36:47.720 --> 06:36:59.360
your brain relaxing deeply. Then, as your brain continues to

1664
06:36:59.560 --> 06:37:09.200
rie it sends those messages to the rest of your

1665
06:37:09.319 --> 06:37:24.240
body and your mind to rely, relax even more deeply,

1666
06:37:26.720 --> 06:37:46.319
relaxy more completely, letting go of any remaining thoughts or consers,

1667
06:37:48.639 --> 06:37:54.959
allowed them just to drop onto the floor because they're

1668
06:37:55.040 --> 06:38:03.560
no longer necessary in this month, in this moment of

1669
06:38:03.919 --> 06:38:35.560
deep relaxation and calmness, filling your brain with deep concentrated heathing, calming, relaxing,

1670
06:38:38.040 --> 06:38:53.159
every part of your brain feeling so loose and comfortable,

1671
06:38:56.439 --> 06:39:09.639
so relaxed and be peaceful. Your brain feels so light,

1672
06:39:11.919 --> 06:39:23.400
that's so healthy. That sense of deep, deep comfort really

1673
06:39:24.319 --> 06:39:37.080
does allow you to enjoy those ever increase in sensations

1674
06:39:37.400 --> 06:39:51.799
of comfort that are spreading throughout your body, relaxing each

1675
06:39:53.439 --> 06:40:06.720
and every muscle of your body, e and deeper and deeper,

1676
06:40:09.840 --> 06:40:27.479
much more deeper than before, much more comfort spreading through

1677
06:40:28.880 --> 06:40:40.040
your body. In your mind, be so peaceful and calm,

1678
06:40:42.880 --> 06:40:57.360
so very very peaceful in avery part of your body,

1679
06:40:59.000 --> 06:41:18.520
letting go booh everything averything, So peaceful and calm, so

1680
06:41:19.360 --> 06:41:33.880
relax a very second the passes you feel.

1681
06:41:35.880 --> 06:41:56.840
Dper dper relax dper and dperlax.

1682
06:41:57.240 --> 06:42:16.200
Calm, so calm, peace, for so very peace, from your

1683
06:42:16.520 --> 06:42:28.799
head down to your toes. Such peace and comfort growing

1684
06:42:29.279 --> 06:42:43.759
all the time, Such peace and comfort spreading through your

1685
06:42:43.959 --> 06:43:00.599
body and mind deeper deeper, Such comfort spreading and sinking

1686
06:43:00.959 --> 06:43:12.639
deeper into every muscle of your body, so that you feel.

1687
06:43:14.840 --> 06:43:31.439
Amazing, so relaxed, so piece soul, so relaxed.

1688
06:43:34.720 --> 06:43:40.279
And peaceful, letting go.

1689
06:43:44.200 --> 06:43:45.080
Everything.

1690
06:43:49.360 --> 06:43:55.919
We're gonna do a body scan, focusing on firstly how

1691
06:43:56.040 --> 06:44:01.319
you feel in your body, not trying to change how

1692
06:44:01.400 --> 06:44:07.200
you feel, not trying to relax, not trying to move

1693
06:44:07.279 --> 06:44:14.159
away from any discomfort or stress or tension, just accepting,

1694
06:44:15.720 --> 06:44:20.799
observing and accepting how you feel in the different parts

1695
06:44:20.880 --> 06:44:27.520
of your body, Just allowing yourself to be exactly as

1696
06:44:27.599 --> 06:44:39.080
you are to notice, to get in touch with how

1697
06:44:39.159 --> 06:44:46.119
you actually feel in this moment. So I'm going to

1698
06:44:46.240 --> 06:44:57.520
start off by focusing on your hands. Just be aware

1699
06:44:57.599 --> 06:45:06.040
of your hands. I'd like you to move your hands around,

1700
06:45:07.479 --> 06:45:13.080
just maybe move your fingers a little bit. I've been

1701
06:45:13.200 --> 06:45:19.560
enclosing your hands very gently, just so that you can

1702
06:45:21.520 --> 06:45:28.520
get in touch with how your hands and your fingers fell,

1703
06:45:33.959 --> 06:45:52.880
very very slow movements. Focusing now on your feet, and

1704
06:45:53.000 --> 06:45:56.880
if you can just do kind of an equivalent with

1705
06:45:57.080 --> 06:46:02.799
your feet is you've just done with your hands, Maybe

1706
06:46:04.200 --> 06:46:11.639
turn in your ankles, moving your feet around, moving your

1707
06:46:11.759 --> 06:46:25.040
toes gently, but only very gently and very slowly, noticing

1708
06:46:25.520 --> 06:46:40.159
how your feet feel in this moment. Focusing now and

1709
06:46:40.279 --> 06:46:48.319
your eyes, I'd like you to just focus on your eyelids.

1710
06:46:50.759 --> 06:46:53.799
Maybe you can open and close your eyes a couple

1711
06:46:53.840 --> 06:46:59.439
of times to really get in touch with how you feel.

1712
06:46:59.520 --> 06:47:05.159
When you do you close your eyes, the muscle changes

1713
06:47:07.520 --> 06:47:13.400
in your eyes when you do close them, maybe raising

1714
06:47:13.520 --> 06:47:22.599
your eyebrows. It stretches the tops of your eyes, perhaps

1715
06:47:22.880 --> 06:47:30.759
squinting your eyes, scrunching up your eyes just so you

1716
06:47:30.880 --> 06:47:40.520
can hear it again. Touch with all aspects of how

1717
06:47:42.319 --> 06:47:58.759
your eyes feel right now now focus in on your

1718
06:47:58.959 --> 06:48:05.040
thighs and away. It just starts you to gently tense

1719
06:48:05.279 --> 06:48:15.200
your thighs, just very very gently, just enough so you

1720
06:48:15.360 --> 06:48:29.000
can become more attuned to the physical sensation of your

1721
06:48:29.119 --> 06:48:34.520
upper legs, the front of your thighs, in the backs

1722
06:48:34.599 --> 06:48:48.919
of your thighs, noticing and observing how your thighs feel

1723
06:48:50.200 --> 06:49:03.159
right now, moving your foot to the back of your neck,

1724
06:49:06.880 --> 06:49:13.479
just noticing the back of your neck, the muscles, and

1725
06:49:13.639 --> 06:49:16.599
of course they lead to the side of your neck.

1726
06:49:18.080 --> 06:49:23.200
They also lead to the top of your back, which

1727
06:49:23.360 --> 06:49:28.720
leads to your shoulders. So as your focus on the

1728
06:49:28.919 --> 06:49:34.479
back of your neck, maybe you can move your head

1729
06:49:35.400 --> 06:49:43.159
gently upwards as if you're looking up. Maybe moving your

1730
06:49:43.240 --> 06:49:51.040
head down as if you're looking down. Perhaps moving your

1731
06:49:51.119 --> 06:49:59.080
head side to side, right to left, but only very

1732
06:50:00.520 --> 06:50:09.639
slowly and very gently. I'm not trying to force anything.

1733
06:50:11.400 --> 06:50:20.279
It has to be very very gentle, just so that

1734
06:50:20.560 --> 06:50:32.479
you can be more in touch with the feelings, with

1735
06:50:32.759 --> 06:50:40.919
the sensations, the physical sensations of how the back of

1736
06:50:41.040 --> 06:51:00.119
your neck feels. Right now, as we now focus the

1737
06:51:00.240 --> 06:51:06.119
tops of your arms, the parts where your biceps and

1738
06:51:06.200 --> 06:51:14.119
your triceps are, between your elbow and your shoulders, to

1739
06:51:14.360 --> 06:51:21.240
focus on those parts, the tops of your arms. You

1740
06:51:21.400 --> 06:51:29.360
may like to just tense them, but very very gently

1741
06:51:31.279 --> 06:51:40.279
and slowly. See you're straining or put in any pressure

1742
06:51:41.400 --> 06:51:52.680
whatsoever on your arms. It's just solely you can gain

1743
06:51:53.240 --> 06:52:01.319
more of a sense of how your upper arms are

1744
06:52:01.639 --> 06:52:13.040
feeling in this moment, and just noticing as you gently,

1745
06:52:15.200 --> 06:52:24.799
very gently and slowly tighten the muscles and then let go.

1746
06:52:29.080 --> 06:52:37.479
Notice how the tops of your arms feel right now

1747
06:52:45.639 --> 06:52:56.439
as a now focus on your stomach, the area the

1748
06:52:56.560 --> 06:53:02.880
lower abdomen area below your belly button, moving all the

1749
06:53:02.959 --> 06:53:16.720
way down to your hips, just above your grind. Maybe

1750
06:53:16.919 --> 06:53:24.560
you're able to tense these muscles in the area very

1751
06:53:26.799 --> 06:53:40.080
very gently and slowly, if that's a difficult thing to do,

1752
06:53:41.360 --> 06:53:49.560
and maybe you can just move your body, pushing your

1753
06:53:49.639 --> 06:53:54.520
stomach up, maybe moving a little bit to the side

1754
06:53:55.119 --> 06:54:03.240
using your hips, just so you can get more in

1755
06:54:03.639 --> 06:54:18.080
tune with how your lower abdomen area is feeling in

1756
06:54:18.240 --> 06:54:36.119
this moment. Just noticing the physical sensations or your lower

1757
06:54:36.400 --> 06:55:00.439
abdomen as you move your attention to your mouth, notice

1758
06:55:00.680 --> 06:55:10.159
in your lips and inside your mouth, your teeth, your guns,

1759
06:55:11.560 --> 06:55:27.799
your tongue, Just noticing how your tongue and your mouth feels.

1760
06:55:30.400 --> 06:55:30.439
It.

1761
06:55:30.599 --> 06:55:39.599
May help by moving your tongue around your mouth, moving

1762
06:55:39.680 --> 06:55:47.080
it to your left, maybe pressing it gently against the

1763
06:55:47.319 --> 06:55:53.520
side of your mouth, and then to the right, gently

1764
06:55:54.040 --> 06:56:00.720
to the side of your mouth, perhaps pressing up against

1765
06:56:00.840 --> 06:56:08.840
the top of your mouth, and then down gently against

1766
06:56:08.959 --> 06:56:19.439
the bottom of your mouth, always very slowly and a

1767
06:56:20.000 --> 06:56:39.439
very very gentle so that you can be aware of

1768
06:56:39.680 --> 06:57:01.880
how you feel in your mouth area. Now I'm going

1769
06:57:02.000 --> 06:57:18.319
to focus on your wrists and I'll ask you to

1770
06:57:18.560 --> 06:57:28.439
maybe just rotate your wrists by moving your hands in

1771
06:57:28.560 --> 06:57:41.840
a circular motion very gently and slowly, just so that

1772
06:57:42.080 --> 06:57:57.279
you can feel the sensations that.

1773
06:57:57.479 --> 06:57:59.880
You are currently.

1774
06:58:01.000 --> 06:58:07.400
Experiencing in your risks.

1775
06:58:11.479 --> 06:58:17.200
Perhaps move in your hands up and down.

1776
06:58:19.560 --> 06:58:46.919
Again very very gently and slowly, very gentzl and slow.

1777
06:59:00.360 --> 06:59:16.759
As we now start to observe your lower back. That

1778
06:59:17.080 --> 06:59:27.880
bad part is just above your hips, where your coxix

1779
06:59:28.000 --> 06:59:41.000
are a whole area which also really does include the

1780
06:59:41.319 --> 06:59:48.240
signs of your body because those muscles are very much connected.

1781
06:59:53.520 --> 07:00:00.360
There's those muscles also move into your hip area, connect

1782
07:00:00.520 --> 07:00:15.680
into your buttics the sides of your hips, and if

1783
07:00:15.759 --> 07:00:25.159
you're physically able to do so, maybe you can very

1784
07:00:25.479 --> 07:00:40.720
gently just move your body eviss slightly, very slowly, some

1785
07:00:41.159 --> 07:00:59.240
side to side, just enough to gauge how you feel

1786
07:01:01.599 --> 07:01:16.319
in your lower back. Perhaps it could even move your

1787
07:01:16.560 --> 07:01:30.880
hips gently up and down, gently and slowly in order

1788
07:01:31.119 --> 07:01:44.840
to be in touch with the physical sensations of your

1789
07:01:45.000 --> 07:02:10.200
lower back. As we now move your attention.

1790
07:02:13.639 --> 07:02:21.360
To your jaw, the area for your chin, all the

1791
07:02:21.400 --> 07:02:28.759
way up to near where your ears are, the hole

1792
07:02:29.240 --> 07:02:30.000
of your jaw.

1793
07:02:40.240 --> 07:02:47.119
You can, just if it's okay to do sime gently

1794
07:02:48.599 --> 07:02:58.439
open your mouth, not wide, no stretching, just very gently

1795
07:02:58.799 --> 07:03:13.799
and slowly opening your mouthing, closing your mouth very gently

1796
07:03:16.200 --> 07:03:39.080
and slowly, so you can be in touch with how

1797
07:03:39.279 --> 07:03:40.680
your jaw feels.

1798
07:03:44.080 --> 07:03:44.279
Now.

1799
07:04:10.959 --> 07:04:25.959
And I have to sit down your chest area and

1800
07:04:26.200 --> 07:04:31.400
you don't need to do anything to move your chest

1801
07:04:33.639 --> 07:04:42.919
because it moves every time you breathe, and it moves

1802
07:04:44.080 --> 07:04:57.000
very gently and slowly automatically with each breath you take.

1803
07:05:04.080 --> 07:05:22.799
As you focus on how your chest feels when you breathe,

1804
07:05:51.720 --> 07:06:06.560
move in your focus to your forms. Your help. Maybe

1805
07:06:06.880 --> 07:06:12.680
you're able to very gently.

1806
07:06:14.000 --> 07:06:16.159
And slowly.

1807
07:06:17.880 --> 07:06:26.439
Tense the muscles in your forearms, and when you do that,

1808
07:06:26.919 --> 07:06:50.479
you can feel your elbows as well, very gently and slowly,

1809
07:06:58.959 --> 07:07:30.200
gently and softly up saving your forearms and delpas. No.

1810
07:07:38.520 --> 07:07:52.439
I think your focus the rest of your back, your

1811
07:07:52.639 --> 07:08:14.520
upper back in the middle, the middle of your back again,

1812
07:08:15.200 --> 07:08:25.959
this part of your body. News. Also every time you prey,

1813
07:08:30.959 --> 07:08:44.599
you may not notice that. Usually mas you observe your

1814
07:08:44.759 --> 07:08:51.959
upper back in the middle of your back, you can

1815
07:08:52.240 --> 07:08:58.919
really feel that gentle.

1816
07:09:04.200 --> 07:09:05.959
And no.

1817
07:09:11.080 --> 07:10:00.400
Movement, moving your focus into the area your butts, rain,

1818
07:10:03.080 --> 07:10:37.919
those muscles, and those bones in your midsection. Just noticing

1819
07:10:40.319 --> 07:11:00.639
how your hips feel. Right now, you can very very

1820
07:11:01.240 --> 07:11:16.000
gently move your hips, maybe side to side, very gently

1821
07:11:16.279 --> 07:12:08.560
and slow, very very gently, softly, slowly. Everything starts to

1822
07:12:12.240 --> 07:12:24.200
slow down, including the thoughts in your mind and your

1823
07:12:24.279 --> 07:12:34.240
mind itself just starts to gradually. It doesn't have to

1824
07:12:34.319 --> 07:12:42.119
be instant, but just gradually starting to It's almost like

1825
07:12:42.479 --> 07:12:53.759
time is storing chin. It's a slower pace to maybe

1826
07:12:54.040 --> 07:12:59.119
what you're used to in your day to day life.

1827
07:13:02.279 --> 07:13:29.240
It's a slower movement of energy, very small movements which

1828
07:13:29.360 --> 07:13:37.479
make up the larger movements, which is always the case. Now,

1829
07:13:37.560 --> 07:13:42.080
when you move your hand, it might seem like it's

1830
07:13:42.200 --> 07:13:47.919
one movement, but it's lots of minute different muscles moving

1831
07:13:50.119 --> 07:14:01.439
in accordance with each other. What happens in this space

1832
07:14:02.200 --> 07:14:20.639
that we're sharing is we move from that big movement

1833
07:14:21.400 --> 07:14:37.560
into those smaller movements. Starting to focus on how your

1834
07:14:38.000 --> 07:14:44.680
body feels, not just as a whole, not just oh,

1835
07:14:44.720 --> 07:14:49.000
i'm feel in this way. I'm feeling stressed or tense,

1836
07:14:49.240 --> 07:14:54.639
or I'm feeling relaxed and calm. I'm feeling this way,

1837
07:14:54.799 --> 07:15:01.639
I'm feeling that way. Starting to notice that your body

1838
07:15:06.000 --> 07:15:15.639
begins to present to you small feelings around your body,

1839
07:15:22.159 --> 07:15:34.279
small physical sensations in your legs, whether pleasurable or not.

1840
07:15:39.680 --> 07:15:48.720
Maybe resisting the temptation to label them or to judge

1841
07:15:48.799 --> 07:15:56.279
them those feelings, just thinking them, thinking about them is

1842
07:15:56.439 --> 07:16:13.360
just being neutral, just feelings, not being particularly concerned, but

1843
07:16:13.639 --> 07:16:28.680
just noticing what your body is telling you. The feelings

1844
07:16:28.759 --> 07:16:35.080
in your arms. Instead of feeling the hole of the arm,

1845
07:16:36.520 --> 07:16:45.439
maybe notice those individual feelings for all those different muscles

1846
07:16:45.680 --> 07:16:58.279
and the skin, the hairs of your arms, all the

1847
07:16:58.439 --> 07:17:14.959
internal parts of your arm, the veins, the bones. Just

1848
07:17:15.119 --> 07:17:21.319
being aware of maybe your elbow on your right arm

1849
07:17:24.080 --> 07:17:32.240
has a certain feeling. Maybe your left wrist also has

1850
07:17:35.439 --> 07:17:56.200
its own individual physical sensation. What about your forearm on

1851
07:17:56.319 --> 07:18:08.520
your right arm? You're right or there may not be

1852
07:18:08.680 --> 07:18:16.680
any particular feeling that you could even give a name to,

1853
07:18:20.400 --> 07:18:24.759
may not feel like anything other than just a feeling.

1854
07:18:25.680 --> 07:18:37.759
You know, it's there. The feelings in your shoulders, perhaps

1855
07:18:37.840 --> 07:18:41.159
your shoulders when you think about them, you're kind of

1856
07:18:41.200 --> 07:18:46.240
almost like they're the same, you know, the same feeling,

1857
07:18:48.080 --> 07:18:51.400
almost like both of your shoulders are just one thing.

1858
07:18:53.200 --> 07:19:04.279
Of course they're not. And when you focus on your

1859
07:19:04.400 --> 07:19:12.599
left shoulder and then on your right shoulder, maybe find

1860
07:19:12.799 --> 07:19:18.159
that you move the muscles a little bit, maybe tense

1861
07:19:18.279 --> 07:19:43.599
the muscles gently, noticing the difference in each shoulder. On

1862
07:19:43.720 --> 07:19:59.560
your lower back, the left side of your lower back

1863
07:19:59.720 --> 07:20:11.159
and the right side of your lower back of course

1864
07:20:11.279 --> 07:20:23.479
that connection to your buttocks and to your hips, and

1865
07:20:23.639 --> 07:20:36.959
also moving up into the middle of your back. And

1866
07:20:37.200 --> 07:20:41.720
sometimes like right now, actually, when I focus on their part,

1867
07:20:43.119 --> 07:20:47.520
when I focused on my buttocks and then I focused

1868
07:20:47.560 --> 07:20:51.680
on the middle of my back, I almost felt like

1869
07:20:51.880 --> 07:20:56.639
the muscles in my lower back were being stretched very gently,

1870
07:21:01.400 --> 07:21:06.680
just stretched a little bit. Even though I wasn't doing

1871
07:21:06.759 --> 07:21:15.560
anything to try to stretch your lower back, it just

1872
07:21:15.639 --> 07:21:27.919
seemed to happen. The feeling of very gently stretching your

1873
07:21:28.000 --> 07:21:47.080
lower back comes along. I have feeling in your chest.

1874
07:21:54.720 --> 07:22:08.119
Just noticing what sensations you are experiencing in your chest

1875
07:22:08.400 --> 07:22:24.639
right now. And there's so much of the chest. Obviously

1876
07:22:24.720 --> 07:22:28.360
there's the collar bone leading to the chest. You've got

1877
07:22:28.400 --> 07:22:37.000
the chest bone, You've got the muscles in your chest.

1878
07:22:39.799 --> 07:22:46.400
Of course, if you're female, there's possibly the breasts. You're male,

1879
07:22:48.400 --> 07:22:55.000
you've got the different well why not that different these days,

1880
07:22:55.000 --> 07:23:02.159
But there may be more muscles at the top of

1881
07:23:02.240 --> 07:23:09.840
the chest, but at the side underneath it's pretty much

1882
07:23:09.919 --> 07:23:13.360
the same. Whether you're a man or a woman. There's

1883
07:23:13.479 --> 07:23:20.279
muscles there, muscles that stretch out to your back as

1884
07:23:20.360 --> 07:23:24.200
well as breast tissue which stretches and moves into your back.

1885
07:23:29.080 --> 07:23:48.040
To just being aware of your chest, being with whatever

1886
07:23:48.279 --> 07:24:07.880
feeling there is in your chest. When I noticed that,

1887
07:24:08.639 --> 07:24:15.560
I focus on my chest, I feel it in my

1888
07:24:16.520 --> 07:24:20.240
back and my upper back. I mean, I guess the

1889
07:24:20.360 --> 07:24:23.319
obvious reason would be because you know, I'll breathe in

1890
07:24:28.479 --> 07:24:34.319
in then it stretches my chest and my back at

1891
07:24:34.360 --> 07:24:54.759
the same time. It feels it feels okay, it doesn't

1892
07:24:54.880 --> 07:24:59.360
feel I got a little bit of pain in my

1893
07:24:59.639 --> 07:25:07.919
right chest, A little bit not pain, but little discomfort, maybe.

1894
07:25:09.439 --> 07:25:17.520
Stiffness. Possibly I don't know. I noticed my shoulders are

1895
07:25:17.560 --> 07:25:20.319
also wanting to.

1896
07:25:22.639 --> 07:25:27.279
Flex for some reason. I think that's probably part of

1897
07:25:27.479 --> 07:25:36.439
my upper back, that connection between my shoulders my oper back.

1898
07:25:38.279 --> 07:25:42.279
Because I can move my shoulders and stretch the muscles

1899
07:25:43.040 --> 07:25:51.279
in my back, moving the shoulders backwards or up, which

1900
07:25:51.360 --> 07:25:57.400
then moves I think it's the scapulous in your back.

1901
07:26:07.479 --> 07:26:15.119
It feels quite nice. Actually, a good thing about this

1902
07:26:15.439 --> 07:26:20.200
is you can, if you want to, you can just

1903
07:26:23.759 --> 07:26:35.439
flex or stimulate the various muscles in your body gently

1904
07:26:36.919 --> 07:26:40.360
in order to get more of a sense of how

1905
07:26:40.479 --> 07:26:55.479
they feel. And when you're relaxing, when you detense and

1906
07:26:55.680 --> 07:26:59.959
muscle and you let it go and you let it relax,

1907
07:27:01.360 --> 07:27:13.599
it relaxes way more than it would normally. That you

1908
07:27:13.759 --> 07:27:20.479
have to feel that you're able to do that. There's

1909
07:27:20.560 --> 07:27:26.200
no point doing it if there's an issue with the

1910
07:27:26.319 --> 07:27:32.599
per part of your body. You need to be gentle

1911
07:27:32.759 --> 07:27:45.880
with yourself at all times when relaxing deeply. It's important

1912
07:27:49.560 --> 07:28:00.959
to be kind to yourself. As you notice is your mind?

1913
07:28:05.279 --> 07:28:12.319
How much has your mind slowed down since we started

1914
07:28:13.720 --> 07:28:39.200
this recording? How came and peaceful is your mind right now?

1915
07:28:46.119 --> 07:28:51.439
We have nothing to think about and just my voice

1916
07:28:51.720 --> 07:29:01.599
to listen to, because you know the intention behind this

1917
07:29:01.919 --> 07:29:11.040
recording is relaxation. At the very least, for you to

1918
07:29:11.319 --> 07:29:16.319
feel more relaxed at the end of recording than you

1919
07:29:16.520 --> 07:29:28.400
did at the beginning, at the very least, for your

1920
07:29:28.639 --> 07:29:39.919
mind to slow down as your body continues to relax,

1921
07:29:45.360 --> 07:29:56.200
because that's what you want to happen. That's what you

1922
07:29:56.919 --> 07:30:14.159
expect to happen. For relaxation to fill.

1923
07:30:16.439 --> 07:30:27.479
Your body, maybe calm in your mind.

1924
07:30:28.680 --> 07:30:36.159
To the point of boredom. When you start maybe to

1925
07:30:41.799 --> 07:31:22.560
drift away drest in. It's almost as if you're moving

1926
07:31:23.200 --> 07:31:31.080
further away from your body in your mind, just leaving

1927
07:31:31.279 --> 07:31:43.240
that there, kind of liking it an escape pod in

1928
07:31:43.360 --> 07:31:47.720
the spaceship a movie. A space movie. You know when

1929
07:31:47.759 --> 07:31:51.560
to get into a little part in it. Since the

1930
07:31:51.720 --> 07:32:16.240
month far away from the spaceship, safe to dream and

1931
07:32:16.439 --> 07:33:34.400
continue to relax, drifting so slow and be so so

1932
07:33:35.200 --> 07:34:20.439
rare and p so and focusing on the feeling of

1933
07:34:20.639 --> 07:34:33.000
those individual parts of your body that are relaxing one

1934
07:34:33.080 --> 07:34:33.520
by one.

1935
07:34:41.200 --> 07:34:41.680
You may.

1936
07:34:43.439 --> 07:34:57.119
Find that every now and then you realize that you

1937
07:34:57.319 --> 07:35:05.919
aren't listening to my voice because your mind started to

1938
07:35:06.159 --> 07:35:21.400
imagine something different, maybe started to almost move into some

1939
07:35:21.720 --> 07:35:30.119
kind of a dreamy state, and then you become aware

1940
07:35:30.319 --> 07:35:39.560
of my voice again, And even though you may want

1941
07:35:39.759 --> 07:35:44.680
to focus on my voice, you may also wish to

1942
07:35:47.240 --> 07:35:58.799
allow your mind to just drift naturally into that space

1943
07:35:59.080 --> 07:36:23.080
of comfort and safety. As you feel more comfort spreading

1944
07:36:23.479 --> 07:36:36.200
through your body like a warm blanket covering you gently,

1945
07:36:40.240 --> 07:36:58.360
keeping your body at just the perfect temperature. And even

1946
07:36:58.479 --> 07:37:10.520
if you can hear background sounds, they just don't seem

1947
07:37:10.639 --> 07:37:27.400
to matter anymore. There's that sense of peace spreads through

1948
07:37:27.520 --> 07:37:41.119
your mind like a gentle breeze, yet strong enough to

1949
07:37:41.360 --> 07:37:57.599
blow away all negativity, strong enough to remove from your

1950
07:37:57.720 --> 07:38:15.560
mind any anxiety or stress that was there before, and

1951
07:38:15.840 --> 07:38:26.520
blow away any other thoughts or feelings that just don't

1952
07:38:26.840 --> 07:38:51.080
fit with the sense relaxation that is feeling your body

1953
07:38:56.159 --> 07:39:15.799
ended your mind. Unless you focus on your mind and

1954
07:39:16.159 --> 07:39:21.720
count down from ten down to one, and with each

1955
07:39:22.279 --> 07:39:47.360
number you hear, your mind will become slightly more relaxed,

1956
07:39:50.119 --> 07:39:58.439
just just slightly so, from ten down to nine, just

1957
07:39:58.560 --> 07:40:05.360
a slight move movement, from nine down to eight, just

1958
07:40:05.479 --> 07:40:22.560
another small change in how you feel. Eight down to seven.

1959
07:40:25.319 --> 07:40:30.720
That feeling is a gap, almost like a gap that

1960
07:40:31.080 --> 07:40:40.759
starts to get wider the gap between those feelings that

1961
07:40:40.959 --> 07:40:47.880
you used to have in your mind compared to the

1962
07:40:48.040 --> 07:40:55.560
feelings you have there growing now, feelings of comfort and

1963
07:40:55.840 --> 07:41:07.520
security and comfort, and the gap becomes wider. Eight down

1964
07:41:07.639 --> 07:41:14.439
to seven, seven, down to six, and when you get

1965
07:41:14.479 --> 07:41:21.520
to five, your mind will start to have a certain

1966
07:41:22.959 --> 07:41:34.520
physical sensation, almost like there's a magnet outside of your

1967
07:41:34.639 --> 07:41:41.439
head sucking the tension and the stress and any remaining

1968
07:41:42.560 --> 07:41:48.919
feelings that you don't want, sucking them out through your skull.

1969
07:41:54.680 --> 07:41:59.759
And in down to four you can start to really

1970
07:42:00.439 --> 07:42:13.439
experience that sense of not just emptiness, but space, a

1971
07:42:13.599 --> 07:42:22.360
place full of fresh air, a place where you can stretch.

1972
07:42:25.840 --> 07:42:28.479
It's almost as if as you go down to four

1973
07:42:29.279 --> 07:42:38.119
and three, your mind is expanding, with this sense of

1974
07:42:38.759 --> 07:42:51.000
peace and tranquility growing as it moves down to When

1975
07:42:51.040 --> 07:43:00.439
you get to one, your mind just feels exactly how

1976
07:43:00.560 --> 07:43:20.479
you want to feel, almost perfect feeling, maybe a sensation

1977
07:43:20.959 --> 07:43:30.119
that you'd like to keep a place that's safe, where

1978
07:43:31.639 --> 07:43:50.639
nothing can affect you at all, and you can stay

1979
07:43:50.720 --> 07:43:59.479
in that that space of comfort and confidence, confident in

1980
07:43:59.599 --> 07:44:07.759
your own ability to create this space and this feeling

1981
07:44:08.040 --> 07:44:14.520
of comfort within your own mind. Just by counting from

1982
07:44:14.759 --> 07:44:23.599
ten down to one. And this is something that you

1983
07:44:23.720 --> 07:44:32.759
can do yourself when you're on your own, the time

1984
07:44:32.919 --> 07:44:36.439
when you can maybe sit down, maybe just for a

1985
07:44:36.520 --> 07:44:49.680
few minutes, close your eyes, just count slowly from ten

1986
07:44:52.599 --> 07:45:04.520
down to one and re experience these feelings in your mind.

1987
07:45:10.400 --> 07:45:14.720
And when you feel that way in your mind, your

1988
07:45:14.799 --> 07:45:29.319
body copies your mind, and that feeling is spread through

1989
07:45:29.520 --> 07:45:36.639
your spine and your nervous system into every part of

1990
07:45:36.759 --> 07:45:51.880
your body, travels through your bloodstream, heathing and relaxing every

1991
07:45:52.840 --> 07:46:10.200
particle of your existence. Now we can we can practice

1992
07:46:10.279 --> 07:46:18.040
this a few times before the end of the recording,

1993
07:46:18.680 --> 07:46:24.520
and then you can practice on your own. And each

1994
07:46:24.799 --> 07:46:38.000
time you count for ten about one, the feelings of comfort, calmness,

1995
07:46:39.240 --> 07:46:58.319
deep deep relaxation becomes stronger and deeper feeling your mind

1996
07:46:58.680 --> 07:47:07.919
and your brain with these positive chemicals, the spread throughout

1997
07:47:08.000 --> 07:47:17.799
your body, relaxing you so quickly, relaxing your whole body

1998
07:47:18.000 --> 07:47:31.240
and mind so very, very easily just by counting from

1999
07:47:31.439 --> 07:47:41.759
ten down to one. So we're going to do it now.

2000
07:47:42.639 --> 07:47:46.560
I'm going to count from ten down to one. I'd

2001
07:47:46.759 --> 07:47:51.040
like you to repeat the number after me. So when

2002
07:47:51.119 --> 07:47:59.680
I say ten, you can just repeat to yourself ten.

2003
07:48:05.319 --> 07:48:14.639
Just notice, be aware of how you feel in your

2004
07:48:14.799 --> 07:48:24.319
mind and your body. Then when I say nine, you

2005
07:48:24.439 --> 07:48:40.240
can beat to yourself nine again, noticing the increase in

2006
07:48:40.479 --> 07:48:48.439
comfort and calmness in your mind and in your body,

2007
07:48:54.400 --> 07:49:03.840
the same when I say eight, when I say seven, six,

2008
07:49:06.400 --> 07:49:20.720
when I say five, four, when I say three, two,

2009
07:49:25.119 --> 07:49:30.040
And lastly you want to say one, you can repeat

2010
07:49:30.360 --> 07:49:42.080
that number. Now. Of course, when you do this on

2011
07:49:42.240 --> 07:49:48.279
your own without listening to me, you can say the

2012
07:49:48.439 --> 07:49:57.759
numbers or whatever speed that you feel is necessary for you,

2013
07:49:59.479 --> 07:50:04.439
so you can adapt. So if you feel you want

2014
07:50:04.520 --> 07:50:11.360
to say the numbers ten down to one faster than

2015
07:50:11.439 --> 07:50:15.680
I do, then you go ahead and do that. Or

2016
07:50:15.720 --> 07:50:19.639
if you feel when you do it yourself that you'd

2017
07:50:19.880 --> 07:50:28.319
like to have more more space between the numbers, maybe

2018
07:50:28.479 --> 07:50:34.959
take a lot longer to get from ten all the

2019
07:50:35.080 --> 07:50:53.040
way down to one, that's your choice also to do. So,

2020
07:50:53.119 --> 07:50:55.439
I'm going to count from ten down.

2021
07:50:55.319 --> 07:51:02.759
To one, and when I get to one.

2022
07:51:03.880 --> 07:51:09.400
That will be the end of this recording. The less,

2023
07:51:09.439 --> 07:51:13.400
of course, you're listening to music, and the music will

2024
07:51:13.479 --> 07:56:49.639
continue ten nine, eight y, twenty ninety, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,

2025
07:56:54.080 --> 07:57:40.080
eight seven, six, five, four three two one. Now open

2026
07:57:40.159 --> 07:57:50.680
your eyes, noticing how you physically feel having counted down

2027
07:57:50.759 --> 07:57:58.639
from twenty to one, allowing stress and tension to leave

2028
07:57:58.759 --> 07:58:03.319
through your fingertips. Send your toes and as you focus

2029
07:58:03.439 --> 07:58:08.439
on your fingertips, maybe they feel a little bit tingly,

2030
07:58:10.720 --> 07:58:15.919
which is suppose quite an understanding considering the tension has

2031
07:58:16.000 --> 07:58:26.119
been exiting your body through your fingertips. So now I'm

2032
07:58:26.159 --> 07:58:28.840
going to count from twenty down to one again. This

2033
07:58:29.080 --> 07:58:37.840
time you're going to feel relief of tension and stress,

2034
07:58:39.240 --> 07:58:49.000
any anxiety that you may have leaving through your stomach

2035
07:58:51.599 --> 07:58:55.279
just leaving through your stomach, almost as if it's just

2036
07:58:56.319 --> 07:59:03.439
releasing the whole of your stomach. You'll naval to just

2037
07:59:03.560 --> 07:59:07.599
above your chest or below your chest, rather so surround

2038
07:59:07.720 --> 07:59:12.520
in your belly button area, the whole area. You can

2039
07:59:12.720 --> 07:59:17.159
feel the tension of your body where it's left, just

2040
07:59:18.000 --> 07:59:22.680
releasing from the area, and you may notice that your

2041
07:59:22.720 --> 07:59:28.759
stomach can become very relaxed as I count down from

2042
07:59:28.880 --> 08:00:26.520
twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,

2043
08:00:30.880 --> 08:01:12.360
nine eight, seven, six, five, four three two What and

2044
08:01:12.479 --> 08:01:15.080
you can open your eyes again if you choose, or

2045
08:01:15.119 --> 08:01:18.720
you can just keep them closed because it feels relaxing.

2046
08:01:21.040 --> 08:01:26.119
Just notice how your stomach feels. I notice, there's your focus.

2047
08:01:26.400 --> 08:01:31.639
Just do a little scan of your body. Just notice

2048
08:01:31.680 --> 08:01:44.759
how your body feels. Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2049
08:01:47.799 --> 08:01:54.720
just noticing, and you know, you may start to feel

2050
08:01:57.200 --> 08:02:01.000
more of a sense of tiredness, which may be the

2051
08:02:01.119 --> 08:02:07.159
reason you listening to this recording because you would like

2052
08:02:07.400 --> 08:02:16.840
to let go completely of everything and drift off into

2053
08:02:16.959 --> 08:02:31.959
a nice, natural, calm, relaxing sleep. So now we're going

2054
08:02:32.040 --> 08:02:41.479
to focus on your forehead, and if you choose, you

2055
08:02:41.560 --> 08:02:46.360
can incorporate your eyes in this focus as well. So

2056
08:02:46.520 --> 08:02:51.959
your forehead and your eyes, it's that whole area basically,

2057
08:02:52.880 --> 08:02:55.840
almost as if you were wearing a mask, you know,

2058
08:02:56.040 --> 08:03:01.360
like a I don't know, a Batman mask something or

2059
08:03:03.479 --> 08:03:06.159
I'm trying to fa zorro or something, you know, the

2060
08:03:06.279 --> 08:03:09.360
kind of mask that covers your eyes but also covers

2061
08:03:09.439 --> 08:03:15.680
quite a lot of the forehead. Focusing on that area

2062
08:03:16.200 --> 08:03:18.439
because that's the area that we're now going to release

2063
08:03:19.360 --> 08:03:24.919
tension and stress from your mind, from your brain, from

2064
08:03:25.000 --> 08:03:29.159
your mind and any tension that you may have remaining

2065
08:03:29.240 --> 08:03:34.680
in your face, in your neck and your jaw, your eyes,

2066
08:03:35.520 --> 08:03:42.200
your forehead, or your scalp. So basically any tension within

2067
08:03:42.319 --> 08:03:50.639
your head area, including your mind and your brain, and

2068
08:03:50.720 --> 08:03:55.279
that's going to be released through your forehead and your eyes.

2069
08:03:59.240 --> 08:04:02.520
As I count down on the game from twenty down

2070
08:04:02.599 --> 08:05:31.959
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2071
08:05:36.080 --> 08:06:01.360
three two one, noticing and she scan your face, lotaw,

2072
08:06:01.919 --> 08:06:10.759
your eyes, the cheap bones, your ears, your forehead, your scalp,

2073
08:06:12.400 --> 08:06:16.040
your neck, the back of your neck, in the front

2074
08:06:16.119 --> 08:06:19.919
of your neck, the sides of your neck, and your throat.

2075
08:06:26.200 --> 08:06:37.319
Noticing being aware of the comfort increased feel in the relaxation,

2076
08:06:39.439 --> 08:06:44.319
not just in your head and neck and mind, also

2077
08:06:44.840 --> 08:06:54.319
the rest of your body. Just notice how loose and

2078
08:06:54.599 --> 08:06:58.360
calm you feel, and how easily.

2079
08:07:00.319 --> 08:07:01.599
Is to just let go.

2080
08:07:04.360 --> 08:07:28.560
Completely, Let go completely easily. That's what I'm going to

2081
08:07:28.639 --> 08:07:32.240
do now, is I wanted to focus on the top

2082
08:07:32.319 --> 08:07:32.919
of your head.

2083
08:07:38.360 --> 08:07:38.560
Am.

2084
08:07:38.560 --> 08:07:46.799
We're going to allow every last piece of tension or

2085
08:07:47.000 --> 08:07:52.200
stress that might be lingering or hiding in your body

2086
08:07:53.439 --> 08:07:57.119
or mind or head to just.

2087
08:07:58.880 --> 08:08:02.360
Be sucked down at the top of your head.

2088
08:08:04.520 --> 08:08:13.040
And released into the air, ont sucked out into the clouds.

2089
08:08:15.720 --> 08:08:20.560
Imagine a big cloud of God your head, almost like

2090
08:08:20.639 --> 08:08:25.119
a whirlpool, and this is can suck that tension.

2091
08:08:26.319 --> 08:08:28.000
Out the top of your head.

2092
08:08:30.119 --> 08:08:31.560
And just take it away.

2093
08:08:33.240 --> 08:08:33.639
The good.

2094
08:08:36.840 --> 08:08:40.599
Just focus. Imagine an opening on the top of your

2095
08:08:40.680 --> 08:08:47.560
head without tension and stress and any remaining issues may

2096
08:08:47.599 --> 08:08:51.200
be worries or concerns that have no use to you.

2097
08:08:51.400 --> 08:08:55.119
Now you can all be sucked out at the top

2098
08:08:55.200 --> 08:09:01.639
of your head and taken away. As I count down

2099
08:09:01.720 --> 08:09:37.520
again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

2100
08:09:43.400 --> 08:10:05.240
fifteen fourteeneen twelve.

2101
08:10:10.439 --> 08:10:47.119
Eleven, ten, nine, eight, seven, six, five.

2102
08:10:52.360 --> 08:11:31.560
Four three to wha breathe, noticing how you feel, how

2103
08:11:31.720 --> 08:11:40.000
relaxed and calm you physically and mentally feel right now,

2104
08:11:45.639 --> 08:11:55.720
how peaceful your mind feels. It feel so nice to

2105
08:11:55.959 --> 08:12:04.560
just let go, to give yourself some space to breathe easily,

2106
08:12:06.479 --> 08:12:14.599
to think calmly, and just to take a break from

2107
08:12:16.360 --> 08:12:22.720
all that pointless worry and concerns about things that you

2108
08:12:22.799 --> 08:12:32.840
don't need to think about right now, because this is

2109
08:12:33.080 --> 08:12:37.919
your time to let go. This is your space to

2110
08:12:38.240 --> 08:12:48.720
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2111
08:12:48.799 --> 08:12:58.560
your body. They can feel so good, so nice to

2112
08:12:58.919 --> 08:13:06.799
just not have to do anything, to be able to

2113
08:13:08.080 --> 08:13:18.000
really enjoy that serenity that comes of letting go completely,

2114
08:13:20.159 --> 08:13:34.520
that peacefulness that comes with being in this peaceful space.

2115
08:13:39.040 --> 08:13:43.560
And you can keep this sense of calmness for as

2116
08:13:43.720 --> 08:13:55.599
long as you choose. If you choose to drift off

2117
08:13:55.840 --> 08:14:02.479
into a deep, healing, natural sleep, then you can do that.

2118
08:14:06.159 --> 08:14:14.400
It's completely up to you, and you can keep this

2119
08:14:14.720 --> 08:14:20.560
feeling of calmness physically and in your mind as long

2120
08:14:21.040 --> 08:14:38.040
as you choose to feel completely relaxed, completely relax. And

2121
08:14:38.080 --> 08:14:43.840
I'd like you to make up your mind that you're

2122
08:14:43.880 --> 08:14:55.080
going to relax, and I want to explore that with you.

2123
08:14:55.799 --> 08:15:02.439
What it feels like when you actually decide mind that

2124
08:15:02.520 --> 08:15:11.479
you're going to relax, not forcing yourself, but giving yourself that. Yes,

2125
08:15:11.599 --> 08:15:13.880
it is a command, really, isn't it. When you're telling

2126
08:15:13.959 --> 08:15:23.479
yourself relax in a gentle but firm way that only

2127
08:15:23.799 --> 08:15:29.080
you can really tell yourself in that way. You can't

2128
08:15:29.080 --> 08:15:33.279
really have someone else saying to you, now it relax, relax,

2129
08:15:33.919 --> 08:15:37.639
you know, and it needs to be gentle. But you

2130
08:15:37.720 --> 08:15:44.799
can't someone else can't really have the same the same

2131
08:15:45.000 --> 08:15:52.479
kind of influence or power that you have over your

2132
08:15:52.639 --> 08:16:04.240
own physicality, over how you feel, because when you say

2133
08:16:04.279 --> 08:16:12.520
it to yourself it means more. It's personal, and your

2134
08:16:12.639 --> 08:16:17.880
brain and your unconscious mind and your body listens to

2135
08:16:18.040 --> 08:16:23.680
what you say. So, for example, we'll test it out.

2136
08:16:24.279 --> 08:16:26.799
We'll do a little test, a few little tests along

2137
08:16:26.840 --> 08:16:30.560
the way, and you can get more of an idea

2138
08:16:30.759 --> 08:16:36.880
of the force, the positive force that you can have

2139
08:16:38.279 --> 08:16:44.599
in creating a sense of comfort and relaxation in your

2140
08:16:44.680 --> 08:16:51.880
body and your mind quite quickly just by you telling

2141
08:16:52.000 --> 08:17:02.319
yourself to relax. I want to start by it's focus

2142
08:17:02.439 --> 08:17:08.159
on your hands. To focus on your hands, and just

2143
08:17:08.279 --> 08:17:14.639
tell your hands to relax, and just say relax. As

2144
08:17:14.680 --> 08:17:20.599
you focus on your hands, you could say my hands

2145
08:17:20.799 --> 08:17:26.080
are relaxed, or I want my hands to relax. I

2146
08:17:26.159 --> 08:17:32.520
think if you actually do it directly by focusing and

2147
08:17:32.639 --> 08:17:36.880
imagining that your hands can hear what you're saying. You

2148
08:17:36.959 --> 08:17:39.799
know they've got little ears, which is a little weird.

2149
08:17:42.400 --> 08:17:53.279
So talking to your hands and just say relax, noticin

2150
08:17:59.639 --> 08:18:14.520
your hand and start to relax. Now focus on your

2151
08:18:14.639 --> 08:18:18.680
eyes and tell your eyes to relax. You just say

2152
08:18:18.720 --> 08:18:25.000
in the same word relax and find the right tone

2153
08:18:25.560 --> 08:18:31.520
for you. You know, I might say relax, but you

2154
08:18:32.520 --> 08:18:39.959
you might say relax or relax. You know, you might

2155
08:18:40.040 --> 08:18:46.439
say it differently to yourself, and that's important for you

2156
08:18:47.319 --> 08:18:52.919
to gauge what feels right for you. To just tell

2157
08:18:53.000 --> 08:18:58.880
your eyes to relax whilst focusing on your eyes, your eyelids,

2158
08:18:59.040 --> 08:19:04.400
the muscles around your eyes, your eyebrows, and just tell

2159
08:19:04.520 --> 08:19:09.360
your eyes directly relax.

2160
08:19:11.279 --> 08:19:11.439
Now.

2161
08:19:38.240 --> 08:19:48.400
Now, I just did that myself, and sometimes you may

2162
08:19:48.520 --> 08:19:53.159
feel that you need a bit more time for the

2163
08:19:53.279 --> 08:19:56.919
different parts to relax, you know, because I start talking

2164
08:19:57.000 --> 08:20:02.319
again and maybe that pie isn't relaxed fully. But what

2165
08:20:02.599 --> 08:20:05.080
happened is that it would just continue to relax even

2166
08:20:05.159 --> 08:20:12.360
though I'm talking. And that's happening with my eyes. Something

2167
08:20:12.400 --> 08:20:17.200
else I noticed is when I started focusing on my eyes,

2168
08:20:17.520 --> 08:20:21.000
that actually almost became they got worse before they got

2169
08:20:21.119 --> 08:20:24.040
better in a way. So I felt a degree of

2170
08:20:24.240 --> 08:20:30.840
tension growing in my eyes and then disappearing. So I

2171
08:20:30.959 --> 08:20:33.479
think what that was really it was just me becoming

2172
08:20:33.639 --> 08:20:39.919
more aware of the tension that was already there that

2173
08:20:40.040 --> 08:20:44.599
I wasn't. I wasn't focused on it before, so I

2174
08:20:44.799 --> 08:21:03.439
wasn't really acknowledging it or really conscious to those feelings. Yeah,

2175
08:21:03.560 --> 08:21:07.000
my eyes is still continuing to relax, as well as

2176
08:21:07.040 --> 08:21:12.959
my hands. Actually, my hands have got a certain kind

2177
08:21:13.000 --> 08:21:19.040
of energy, like not buzzing, but I can kind of

2178
08:21:21.439 --> 08:21:27.279
fuel a degree of energy in my hands. Maybe that's

2179
08:21:27.360 --> 08:21:32.200
where the tension is being released. Maybe that's the causing that.

2180
08:21:39.599 --> 08:21:41.759
The next part, I think we should focus on the

2181
08:21:41.840 --> 08:21:44.279
back of the neck. That's a part which is quite

2182
08:21:44.319 --> 08:21:49.119
often well for me, holds tension. I don't know about

2183
08:21:49.159 --> 08:21:53.840
for yourself, but I think it's quite a standard place

2184
08:21:53.959 --> 08:22:01.439
where tension is sometimes held. So I'm doing exactly what

2185
08:22:01.560 --> 08:22:04.080
you're doing as you do it as well, So I'm

2186
08:22:04.119 --> 08:22:08.639
telling my body parts to relax as well. So if

2187
08:22:08.639 --> 08:22:10.680
you tell your neck at the back of your neck,

2188
08:22:11.200 --> 08:22:13.439
focus on the back of your neck, and just say

2189
08:22:16.319 --> 08:22:20.799
relax in your own words, in your own tone, in

2190
08:22:20.919 --> 08:22:23.720
your own voice. You can say out loud, or you

2191
08:22:23.799 --> 08:22:28.720
can just say it to yourself internally, but you're focusing

2192
08:22:29.119 --> 08:22:32.639
and you're saying it literally to the back of.

2193
08:22:32.680 --> 08:22:35.560
Your neck, as if the back of your neck can

2194
08:22:35.639 --> 08:22:41.759
actually hear what you're saying, so do that.

2195
08:22:41.959 --> 08:22:45.360
Now, just say relax to the back of your neck

2196
08:22:46.520 --> 08:23:27.720
and I'll do the same. Now, what I noticed and

2197
08:23:28.159 --> 08:23:32.840
you may have had similar thing is, even though I

2198
08:23:33.000 --> 08:23:40.680
was focusing on the back of my neck, other parts

2199
08:23:41.279 --> 08:23:47.040
started to I don't know, show themselves to me or

2200
08:23:47.799 --> 08:23:50.159
maybe because they want to be relaxed as well. But

2201
08:23:50.919 --> 08:23:54.959
I started noticing the feelings in my shoulders at tension

2202
08:23:55.040 --> 08:24:00.520
in my shoulders and in my upper back. Whether that

2203
08:24:00.799 --> 08:24:06.119
was because my back of my neck was saying well,

2204
08:24:06.159 --> 08:24:11.119
I'm pretty much okay. It's the other parts that need attention,

2205
08:24:17.520 --> 08:24:20.560
But my low back of my neck is still relaxing.

2206
08:24:22.000 --> 08:24:24.479
But I just became more aware of other parts that

2207
08:24:24.759 --> 08:24:33.360
needed attention. Now, this might happen and it's not. It

2208
08:24:33.479 --> 08:24:36.919
doesn't mean that it's going wrong. It just means you're

2209
08:24:37.000 --> 08:24:43.639
being notified of more places that also want to feel relaxed.

2210
08:24:46.919 --> 08:24:51.279
So I'm going to focus on my upper back. So

2211
08:24:51.520 --> 08:24:55.119
you can do the same, even if you don't have

2212
08:24:55.279 --> 08:25:00.599
any feelings of tension that are obvious in your upper back.

2213
08:25:02.400 --> 08:25:07.000
If you just focus on your back and the whole

2214
08:25:07.119 --> 08:25:11.880
area from the shoulder blades down to the middle of

2215
08:25:11.959 --> 08:25:16.319
your back, then the spine and with me, it's more

2216
08:25:16.360 --> 08:25:17.759
the shoulder blades.

2217
08:25:17.439 --> 08:25:18.360
That are more.

2218
08:25:22.840 --> 08:25:28.279
Yeah, that's the parts that really sort of giving me.

2219
08:25:30.000 --> 08:25:30.319
That not.

2220
08:25:32.240 --> 08:25:33.599
That they need to relax in the.

2221
08:25:33.680 --> 08:25:37.159
Sound, It's gonna ask that part to relax, and you

2222
08:25:37.240 --> 08:25:37.919
can do the same.

2223
08:25:38.000 --> 08:26:04.759
Now relax in upper back. There's something strange happened there.

2224
08:26:05.279 --> 08:26:07.919
And this often happens.

2225
08:26:07.959 --> 08:26:08.880
I've been doing this for.

2226
08:26:11.759 --> 08:26:17.599
Sixteen years or something, and often I'm on I'm surprised,

2227
08:26:18.479 --> 08:26:25.279
but amazed really that there can be a feeling. So

2228
08:26:25.479 --> 08:26:28.040
when I was focusing on the back of my neck,

2229
08:26:28.919 --> 08:26:33.040
my upper back was starting to feel quite stressed and

2230
08:26:33.799 --> 08:26:39.360
in need of attention. As soon as I started talking

2231
08:26:39.560 --> 08:26:44.400
to you about my upper back and talking about, you know,

2232
08:26:44.919 --> 08:26:49.880
getting ready to ask the upper back to relax, why

2233
08:26:50.040 --> 08:26:55.639
the back already started to relax. It's almost as if

2234
08:26:55.680 --> 08:27:01.319
it doesn't need to hear the words, just needs attention,

2235
08:27:06.080 --> 08:27:17.439
just needs to be noticed. And that is something that

2236
08:27:17.720 --> 08:27:24.680
often happens in this type of situation, is when you

2237
08:27:24.959 --> 08:27:30.159
start to relax a couple of parts of your body,

2238
08:27:31.200 --> 08:27:37.880
as we've done with our hands, our eyes and the eyelids, and.

2239
08:27:38.119 --> 08:27:47.439
Now back of the neck, top of the back, upper back.

2240
08:27:48.560 --> 08:27:52.560
The rest of the body seems to just take notice

2241
08:27:55.319 --> 08:28:03.560
and decide in its own way to start relaxing. Other

2242
08:28:03.720 --> 08:28:13.560
parts of your body start to just become looser. I

2243
08:28:13.639 --> 08:28:16.319
suppose it's kind of like a bit of an avalanche,

2244
08:28:16.520 --> 08:28:21.240
you know, the little ball starts rolling, and before you

2245
08:28:21.360 --> 08:28:24.360
know it, the whole of your body is completely relaxed

2246
08:28:24.439 --> 08:28:41.080
and calm. And if you focus on your face, you

2247
08:28:41.240 --> 08:28:48.799
focus on your eyes, your eyelids, your eyebrows, and the

2248
08:28:48.959 --> 08:28:57.520
muscles around your eyes. Maybe you start to notice that

2249
08:28:59.279 --> 08:29:04.360
your forehead is more relaxed than it was. Maybe your

2250
08:29:04.479 --> 08:29:10.240
face is more relaxed. I would say my entire face

2251
08:29:10.439 --> 08:29:25.040
is a lot more relaxed than it was. So we're

2252
08:29:25.040 --> 08:29:31.560
going to focus now on your shoulders again, just like before.

2253
08:29:32.919 --> 08:29:36.919
Just tell your shoulders. I mean you can do them individity.

2254
08:29:37.080 --> 08:29:40.759
You can do the right shoulder and left shoulder. I

2255
08:29:40.959 --> 08:29:45.360
just generally do both at the same time. Just tell

2256
08:29:45.720 --> 08:29:48.720
your shoulders as you focus on them in your mind,

2257
08:29:50.080 --> 08:29:55.279
focus on how I feel. Maybe you can see them

2258
08:29:55.799 --> 08:30:05.880
in your mind's eye. Just tell your shoulders to relax

2259
08:30:43.479 --> 08:30:58.720
as nice as they relax. I do you notice, I mean,

2260
08:30:59.360 --> 08:31:08.279
especially back, is the connection between the different parts the back,

2261
08:31:08.680 --> 08:31:18.360
the shoulders, the neck being all connected and being such

2262
08:31:19.119 --> 08:31:24.759
a large part of your body, it's almost hard to

2263
08:31:24.919 --> 08:31:33.159
separate them from each other. And my lower back has

2264
08:31:33.240 --> 08:31:34.840
started to relax on the son.

2265
08:31:41.040 --> 08:31:42.000
Maybe I'm going.

2266
08:31:41.880 --> 08:31:47.880
Too slow, and that could be an issue because we

2267
08:31:48.040 --> 08:31:54.080
all go at different speeds. And the idea at the

2268
08:31:54.159 --> 08:31:56.959
beginning of this recording was for you to be able

2269
08:31:57.040 --> 08:32:12.799
to just say to yourself, relax without focusing on any

2270
08:32:13.000 --> 08:32:18.400
particular part of your body. Because when you know that

2271
08:32:19.360 --> 08:32:31.520
tearing your hands to relax and your hand relax, you

2272
08:32:31.680 --> 08:32:38.439
tell your eyelids and your eyes, the muscles around your

2273
08:32:38.599 --> 08:32:53.439
eyes and your eyebrows to relax and they relax. When

2274
08:32:53.520 --> 08:33:04.680
you tell the back of your neck to relax, and

2275
08:33:05.200 --> 08:33:32.479
it relaxes, you till you're alpha back to relax and

2276
08:33:32.759 --> 08:33:45.919
it relaxes. You tell your shoulders to relax.

2277
08:33:55.919 --> 08:33:56.919
And they relax.

2278
08:34:20.360 --> 08:34:24.439
When you told your hands to relax, they relaxed, and

2279
08:34:24.560 --> 08:34:37.759
they continued to relax. When you told your eyelids, the

2280
08:34:37.880 --> 08:34:45.360
muscles around your eyes, your eyebrows to relax, they relaxed

2281
08:34:48.880 --> 08:34:52.279
and continue to relax.

2282
08:34:58.639 --> 08:35:01.959
And you told the back of your neck, I want

2283
08:35:01.959 --> 08:35:03.439
to get on the back of your neck.

2284
08:35:06.919 --> 08:35:18.840
And told it to relax, it relaxed and continued to relax,

2285
08:35:27.040 --> 08:35:36.119
and you told your ulcer back to relax, be relaxed,

2286
08:35:36.759 --> 08:35:53.080
and continued to relax. That's with your shoulders. He told

2287
08:35:53.119 --> 08:35:54.599
your shoulders to relax.

2288
08:35:54.959 --> 08:35:55.479
In your.

2289
08:35:58.159 --> 08:36:07.240
Shoulders relaxed and continued to relax.

2290
08:36:12.919 --> 08:36:17.880
And it's not just that, it's.

2291
08:36:20.560 --> 08:36:25.000
That the rest of your body has also been listening,

2292
08:36:26.680 --> 08:36:32.759
and that relaxation has been spreading. So from your eyes,

2293
08:36:33.119 --> 08:36:40.520
the relaxations spread to your forehead, around your face, into

2294
08:36:40.599 --> 08:36:54.479
your skin, into your jaw, into the front and sides

2295
08:36:54.560 --> 08:36:59.279
of your neck. I will way down your chest and stomach,

2296
08:37:06.000 --> 08:37:12.639
your relaxed hands and shoulders, and meats up through your

2297
08:37:12.799 --> 08:37:15.000
arms relaxing.

2298
08:37:16.400 --> 08:37:19.959
And full arms, your upper arms.

2299
08:37:20.040 --> 08:37:38.599
Your elbows, your wrists, letting go, the lower back, your hips,

2300
08:37:39.119 --> 08:37:44.319
butt e exploiting, and just start to relax.

2301
08:37:44.479 --> 08:37:47.240
So continue even the.

2302
08:37:48.759 --> 08:37:52.720
Comfort spreading through your legs.

2303
08:37:57.520 --> 08:37:59.959
All the way down. Do you think.

2304
08:38:05.520 --> 08:38:09.520
The tops of your feet, the side of your feet,

2305
08:38:11.360 --> 08:38:22.240
and the bottoms of your feet relaxing into your toes,

2306
08:38:26.040 --> 08:38:50.880
each toe relaxing become release, and if your body relaxes more,

2307
08:38:51.439 --> 08:39:15.319
your mind becomes slower or peaceful, to the point where

2308
08:39:17.439 --> 08:39:29.720
if you choose to fall asleep, you can easily do

2309
08:39:29.959 --> 08:39:45.520
that easy drift the way because there's nothing going on

2310
08:39:45.639 --> 08:40:06.799
in your mind, the brains peaceful, your body continues to relax,

2311
08:40:30.599 --> 08:40:36.639
and with that connection between your body relaxing, the word

2312
08:40:37.959 --> 08:40:50.400
do you say to yourself relax means that you don't

2313
08:40:50.639 --> 08:40:57.080
need to focus on just one part. You can just

2314
08:40:57.279 --> 08:41:14.919
focus on your entire body, saying the powerful word facts.

2315
08:41:24.639 --> 08:41:25.720
And there's ah.

2316
08:41:27.240 --> 08:41:46.360
Those familiar sensations of comfort spreading throughout your body, loosening

2317
08:41:46.720 --> 08:42:00.479
and calming and healing every part to your body, feeding

2318
08:42:02.520 --> 08:42:06.439
more relaxed.

2319
08:42:21.080 --> 08:42:24.520
So all we need to do from now on is

2320
08:42:24.720 --> 08:42:27.759
just tell you something.

2321
08:42:31.439 --> 08:42:45.720
Lights and its feeding and completely.

2322
08:42:46.799 --> 08:42:48.639
Out of the boy down.

2323
08:43:05.599 --> 08:44:07.799
Starting now with number twenty nineteen, eighteen, seventeen, sixteen fift

2324
08:44:30.520 --> 08:45:36.560
four thirty twelve.

2325
08:46:00.319 --> 08:51:24.279
Attatatatatatatata sick.

2326
08:50:00.720 --> 08:52:28.040
Attatatascoc u.

2327
08:53:14.680 --> 08:53:19.279
M you look it.

2328
08:53:38.840 --> 08:53:40.040
Got it?

2329
08:54:06.639 --> 08:55:35.599
Why assass.

2330
08:55:00.000 --> 08:57:02.080
Sat so.

2331
08:57:10.520 --> 08:57:24.200
Counting down from ten to one, ten nine, eight, seven, six,

2332
08:57:26.439 --> 08:57:46.599
five four three two one. And maybe that was a

2333
08:57:46.680 --> 08:57:50.799
bit too quick in order to relax. Maybe it's a

2334
08:57:50.840 --> 08:57:56.959
bit too fast for you to notice the calming of

2335
08:57:57.080 --> 08:58:03.799
your body, maybe even a little bit of pressure there,

2336
08:58:03.959 --> 08:58:07.279
Like you'll count it down from ten to one. What

2337
08:58:07.319 --> 08:58:10.599
do you expect me to do man, expect me to

2338
08:58:10.599 --> 08:58:14.599
just STI go with floppy just because you're counting down

2339
08:58:19.000 --> 08:58:23.439
to If you try it again, but this time, I'll

2340
08:58:23.439 --> 08:58:30.599
go this slower this time, and you focus on the

2341
08:58:30.759 --> 08:58:34.880
whole of your body before we focus on your legs.

2342
08:58:37.319 --> 08:58:46.520
Just notice how your body does start to feel more

2343
08:58:46.959 --> 08:59:54.319
relaxed with every number that I count down nine, eight, seven, six, five, four, three,

2344
09:00:07.840 --> 09:00:45.520
two one. I just notice how how you feel, generally,

2345
09:00:45.959 --> 09:01:00.279
how your body feels. It's not necessarily even about unting

2346
09:01:00.400 --> 09:01:07.520
down from ten to one. It's that space that you have,

2347
09:01:08.840 --> 09:01:26.959
that space between us being active physically or mentally to

2348
09:01:27.279 --> 09:01:35.799
just sitting or lying down and just being there, not

2349
09:01:36.360 --> 09:01:42.119
doing anything, not saying anything, not deeding to think about anything.

2350
09:01:44.000 --> 09:01:47.639
So it opens up a space, you know, a bit

2351
09:01:47.720 --> 09:01:58.439
of a space, a gap. And the more I cam

2352
09:01:58.599 --> 09:02:03.119
down from ten to one, the bigger that gap becomes.

2353
09:02:06.200 --> 09:02:18.680
So there's that gap of calmness, of comfort, relaxation. It's

2354
09:02:18.720 --> 09:02:32.319
a nice feeling, and it moves those stresses or discomforts

2355
09:02:32.439 --> 09:02:45.240
physically or emotionally, moves them away. Allows you.

2356
09:02:47.959 --> 09:02:48.479
To just.

2357
09:02:51.439 --> 09:02:57.799
Slow down some ione to count again from ten down

2358
09:02:57.840 --> 09:03:07.799
to one, and notice that gap widening. The gap, and

2359
09:03:07.919 --> 09:03:12.919
as it widens, it's almost like the stress and attention

2360
09:03:13.799 --> 09:03:32.880
falls into the gap. It gives you that distance, that space.

2361
09:03:35.240 --> 09:05:11.560
Now ten nine, eight, seven, six, five, four three two.

2362
09:05:29.799 --> 09:05:30.040
One.

2363
09:05:41.560 --> 09:06:01.080
And how did you How do you feel? Can you

2364
09:06:01.279 --> 09:06:17.040
notice that you feeling calmer? Are you feeling more relaxed?

2365
09:06:39.559 --> 09:06:43.879
As we now focus on your legs, just your legs.

2366
09:07:00.199 --> 09:07:20.040
Just going to start with focusing on your thighs. Of course,

2367
09:07:20.160 --> 09:07:25.040
it's not the most exciting thing to be doing because

2368
09:07:28.480 --> 09:07:31.360
I'm sure like most of your body is not not

2369
09:07:31.519 --> 09:07:43.839
going on right now. Just focusing on the hole of

2370
09:07:43.919 --> 09:07:50.400
your thighs, the tops of your thighs, the sides of

2371
09:07:50.480 --> 09:07:57.319
your thighs, the bottoms of your thighs, your outer thighs,

2372
09:07:57.440 --> 09:08:02.319
and you're inner thighs, basically the hole of your thigh

2373
09:08:02.480 --> 09:08:11.239
that leads into your hip and it goes down to

2374
09:08:11.440 --> 09:08:25.480
your knee joints. Now, this is a big area. It's

2375
09:08:25.519 --> 09:08:31.000
a very heavy area. It's very strong, probably the strongest

2376
09:08:32.000 --> 09:08:34.839
muscles in your body or in your thighs.

2377
09:08:45.040 --> 09:08:45.919
But I don't think we.

2378
09:08:47.680 --> 09:09:00.599
Perhaps will give enough attention to our thighs, perhaps stain

2379
09:09:02.000 --> 09:09:11.000
they acknowledge how important our thighs are to our lives

2380
09:09:22.559 --> 09:09:31.959
how much they actually do for us all through our lives.

2381
09:09:39.120 --> 09:09:45.000
And it may seem sound really weird, but I think

2382
09:09:45.080 --> 09:09:51.959
that all of our body parts, especially our thighs, need

2383
09:09:52.160 --> 09:10:06.639
some TLC, a bit of love shown, a bit of acknowledgement,

2384
09:10:09.360 --> 09:10:25.040
thank you, gratitude for what advice do for us. And

2385
09:10:25.120 --> 09:10:30.599
I know this may sound and a strange, and maybe

2386
09:10:30.639 --> 09:10:33.440
you think, why am I surely how I should be

2387
09:10:33.480 --> 09:10:36.440
able in the garden hugging a tree or something.

2388
09:10:38.080 --> 09:10:43.440
Wow, it's hard to set.

2389
09:10:43.279 --> 09:10:46.440
A microphone up on a tree. That's why I'm doing

2390
09:10:46.480 --> 09:10:49.160
this indoors. Otherwise I would be outside hugging a tree.

2391
09:10:50.319 --> 09:10:59.160
Now I can't see the television from the tree. You

2392
09:10:59.279 --> 09:11:04.519
move down to your knees gain such an important part,

2393
09:11:08.800 --> 09:11:13.879
And I think we don't necessarily I'll speak for myself here,

2394
09:11:16.400 --> 09:11:21.480
I don't necessarily appreciate all that my needs do for

2395
09:11:21.639 --> 09:11:28.080
me until I have a problem with my knee occasionally,

2396
09:11:28.160 --> 09:11:28.720
if I either.

2397
09:11:30.160 --> 09:11:32.800
Maybe i'll pash it or it's.

2398
09:11:32.760 --> 09:11:39.279
Aching for some reason. It's then that I realize how

2399
09:11:39.480 --> 09:11:43.360
much it does. You know, the benefit of being able

2400
09:11:43.400 --> 09:11:51.959
to use my legs without any kind of physical discomfort

2401
09:11:53.559 --> 09:12:00.599
is a beautiful thing that's possibly not appreciated until it's

2402
09:12:01.239 --> 09:12:10.639
temporarily removed. You know that's comfort. But as you focus

2403
09:12:10.720 --> 09:12:18.599
on your knees, regardless of how your knees feel, you

2404
09:12:18.680 --> 09:12:24.559
can have that sense of gratitude and love to your

2405
09:12:24.639 --> 09:12:37.239
needs for all that they do for you. And you

2406
09:12:37.279 --> 09:12:41.760
can still have that attention on your thighs. Maybe notice

2407
09:12:41.839 --> 09:12:51.279
how your thighs feel, Maybe notice that they are relaxing

2408
09:12:53.919 --> 09:13:06.959
more deeply as you focus now on the bottoms of

2409
09:13:07.080 --> 09:13:11.919
your legs, the shins and your card muscles, the bones

2410
09:13:12.959 --> 09:13:19.800
between your knees and your feet incorporate and course, your

2411
09:13:19.919 --> 09:13:23.760
ankles so important.

2412
09:13:29.199 --> 09:13:30.160
Can anyone that's.

2413
09:13:30.080 --> 09:13:35.720
Had even like the slightest sprain of an ankle, who

2414
09:13:35.839 --> 09:13:42.400
knows how how much we take Our ankles are for granted,

2415
09:13:48.279 --> 09:13:50.279
And it's kind of strange in a way when you

2416
09:13:50.400 --> 09:13:55.959
think that. You know, logically, our wrists are a lot

2417
09:13:56.160 --> 09:14:00.959
thinner than the rest of their arms, which is okay,

2418
09:14:01.080 --> 09:14:04.760
it doesn't I can't see any problem with that because

2419
09:14:04.800 --> 09:14:10.839
we're just picking stuff up by our ankles so much

2420
09:14:11.120 --> 09:14:20.720
thinner than the rest of our legs, and from a

2421
09:14:20.839 --> 09:14:25.680
physics perspective or logical even it doesn't really make sense

2422
09:14:27.040 --> 09:14:34.400
that all this weight will ultimately be resting on your

2423
09:14:34.480 --> 09:14:49.519
ankles then leading to your feet, that thin area, thin bone. Yeah,

2424
09:14:49.599 --> 09:14:55.279
it does so much great work. Supports us, supports our

2425
09:14:55.400 --> 09:15:07.120
body for a lifetime, helps us to balance, It helps

2426
09:15:07.160 --> 09:15:19.800
you to get her around and be mobile. And there's

2427
09:15:19.839 --> 09:15:27.720
the calf muscles. Of course, when I was younger, I

2428
09:15:27.760 --> 09:15:31.040
couldn't see the point in calf muscles. Didn't seem to

2429
09:15:31.160 --> 09:15:37.080
do anything. Okay, if I walked around on tiptoes, then

2430
09:15:37.279 --> 09:15:38.000
my calf.

2431
09:15:37.800 --> 09:15:41.559
Muscles get some work. But of course that's not true.

2432
09:15:41.720 --> 09:15:45.120
The calf muscles are being used whenever we.

2433
09:15:45.519 --> 09:15:46.519
Use her legs.

2434
09:15:51.879 --> 09:16:04.480
And your shins there to protect your lower legs, shaped

2435
09:16:04.519 --> 09:16:09.199
in a way almost as a protector, with the bone

2436
09:16:16.839 --> 09:16:28.959
leading of course to your ankles in your feet. I'm

2437
09:16:28.959 --> 09:16:30.919
not going to focus on your feet. We're just going

2438
09:16:30.959 --> 09:16:32.040
to focus on the legs.

2439
09:16:34.040 --> 09:16:38.639
And I realize, and now that I've mentioned your feet,

2440
09:16:38.760 --> 09:16:42.959
it could be sision on familiar way, So maybe I

2441
09:16:43.080 --> 09:16:44.680
should focus on your feet.

2442
09:16:44.480 --> 09:16:45.000
A little bit.

2443
09:16:49.000 --> 09:16:53.440
You can have them in your awareness the same as

2444
09:16:53.519 --> 09:16:56.480
you have your thighs in your awareness.

2445
09:16:57.319 --> 09:16:58.639
Even though we haven't been.

2446
09:16:58.599 --> 09:17:04.519
Focusing your thighs for a few minutes. Let me focus

2447
09:17:04.599 --> 09:17:18.559
in on your ankles there's still that sensation of comfort

2448
09:17:21.279 --> 09:17:33.239
in your thighs, and there's that movement of energy because

2449
09:17:33.279 --> 09:17:40.239
the thighs hold lots of different sensations. Of course, there's

2450
09:17:40.319 --> 09:17:45.040
the muscles, the big strong muscles that we have in

2451
09:17:45.120 --> 09:17:58.959
our thighs. But the skin on the outside of the thighs,

2452
09:18:00.040 --> 09:18:04.680
as in the outside of all of our body, can

2453
09:18:04.760 --> 09:18:16.080
be very sensitive, sensitive to the touch, sensitive to temperature.

2454
09:18:22.680 --> 09:18:30.199
And inside your thighs the bones, there's the muscle, there's

2455
09:18:30.239 --> 09:18:35.000
the blood, vessels, the arch trees, to all this stuff

2456
09:18:35.599 --> 09:18:44.400
inside your thighs. I guess sometimes it'd be nice if

2457
09:18:44.440 --> 09:18:49.279
you could actually put your fingers inside your thighs and

2458
09:18:49.360 --> 09:18:54.400
a message. So if you can message on the outside,

2459
09:18:54.559 --> 09:18:57.559
of course, but to be able to get deep into

2460
09:18:57.639 --> 09:19:03.080
the muscles, to be able to just massage inside your thigh's,

2461
09:19:03.959 --> 09:19:12.400
message in the bones of your leg, massage in all

2462
09:19:12.480 --> 09:19:23.000
the veins, and just gently healing your thighs, and you

2463
09:19:23.080 --> 09:19:30.199
can move down message and inside your knees, just message

2464
09:19:30.239 --> 09:19:37.559
in those bones, but with healing fingertips, spreading that healing.

2465
09:19:37.480 --> 09:19:42.040
Energy deep into the choice of your knees.

2466
09:19:47.559 --> 09:19:51.239
Of course, there's the back of your you need and

2467
09:19:51.360 --> 09:19:57.319
the inside crease where your need is it's a really

2468
09:19:57.559 --> 09:20:03.440
sensitive area. Really that's very nice when you stroke it.

2469
09:20:04.839 --> 09:20:08.199
That might be because it's an area that's not really

2470
09:20:08.400 --> 09:20:15.839
touched very often. It's almost like a hidden part a crease.

2471
09:20:17.760 --> 09:20:18.360
Your legs.

2472
09:20:18.440 --> 09:20:25.519
It's almost it's like a part that has a sensitivity,

2473
09:20:25.599 --> 09:20:36.000
which is a little bit different. Of course, it's protected

2474
09:20:36.160 --> 09:20:47.360
by your legs, so you can imagine putting your fingers

2475
09:20:47.559 --> 09:20:56.919
into that crease on your legs that followed in between

2476
09:20:57.000 --> 09:20:59.839
your legs, you can just message.

2477
09:20:59.440 --> 09:21:03.519
With your thing tips, your fingertips going.

2478
09:21:03.440 --> 09:21:13.879
Inside, massage in the muscle tissue. You can of course

2479
09:21:14.040 --> 09:21:16.680
feel the bones.

2480
09:21:16.599 --> 09:21:17.680
Of your knees.

2481
09:21:18.839 --> 09:21:20.680
Healing through your fingertips.

2482
09:21:28.080 --> 09:21:29.519
And then if you go down.

2483
09:21:32.160 --> 09:21:34.959
To your calf muscles, and that's the part I'd like

2484
09:21:35.040 --> 09:21:39.720
to be able to really put my fingertips state inside

2485
09:21:40.519 --> 09:21:48.440
my calf muscles and massage in every single tissue of

2486
09:21:48.599 --> 09:21:52.839
that muscle, heathing every part.

2487
09:21:58.879 --> 09:22:00.400
And then doing the same from.

2488
09:22:00.319 --> 09:22:11.040
My shins a massagy, gently stroking the bones, gently stroking them,

2489
09:22:11.919 --> 09:22:16.680
healing the loving way because they deserve to be treated.

2490
09:22:19.720 --> 09:22:21.599
Are's the precious bones.

2491
09:22:21.279 --> 09:22:26.000
That they are. Our legs are so precious as in

2492
09:22:26.120 --> 09:22:26.400
all the.

2493
09:22:26.440 --> 09:22:32.160
Other parts of our body. They're more precious of anyture

2494
09:22:34.800 --> 09:22:45.080
on the planet. When you start to.

2495
09:22:46.599 --> 09:22:47.519
Think about.

2496
09:22:50.680 --> 09:22:59.480
The legs in this way, you can change your perspective.

2497
09:23:02.160 --> 09:23:03.400
It might sound a bit.

2498
09:23:06.559 --> 09:23:11.440
It's silly to start with the idea of having the

2499
09:23:11.599 --> 09:23:21.559
love for your legs. Showing an appreciation you adviies wanting

2500
09:23:21.720 --> 09:23:25.559
to be able to put your hands in your eyes

2501
09:23:27.559 --> 09:23:34.040
the message the muscles and the bones, and to get

2502
09:23:34.080 --> 09:23:42.319
your fingers deep in there, releasing all tension, just to

2503
09:23:42.519 --> 09:23:51.959
show how much you care about your legs, how much

2504
09:23:52.040 --> 09:23:55.440
you care for what your legs do for.

2505
09:23:55.559 --> 09:24:01.279
You regularly, your knees, your.

2506
09:24:01.360 --> 09:24:14.279
Calves, your ankles, the strength of your ankles, considering how

2507
09:24:15.279 --> 09:24:18.559
in they are compared to the rest of your legs,

2508
09:24:18.720 --> 09:24:19.919
especially your thighs.

2509
09:24:23.720 --> 09:24:24.400
Yeah, they're so.

2510
09:24:24.800 --> 09:24:40.839
Strong, so flexible, absolutely amazing things. Your ankles are truly

2511
09:24:41.239 --> 09:24:51.760
a gift because of what they do for you, supporting

2512
09:24:52.080 --> 09:24:57.959
all that weight, regardless of how what weight you are,

2513
09:24:59.160 --> 09:25:04.360
even if you're only eight stones, a lot of weight

2514
09:25:04.680 --> 09:25:06.279
to these little ankles.

2515
09:25:09.879 --> 09:25:12.360
Now I'm not heavier than eat stone.

2516
09:25:13.599 --> 09:25:22.720
Double back, yet my ankles support my body all the time.

2517
09:25:26.440 --> 09:25:29.440
What they do keep off a side of relief and

2518
09:25:29.519 --> 09:25:30.160
to sit down.

2519
09:25:32.480 --> 09:25:34.599
That's got my whole next to.

2520
09:25:38.239 --> 09:25:43.680
My feet. He also go right own my toes clack.

2521
09:25:44.919 --> 09:25:45.639
I'm so happy.

2522
09:26:05.440 --> 09:26:15.120
The legs really are amazing. And then they're talking about

2523
09:26:15.319 --> 09:26:20.919
they talking about your legs is probably possibly it's one

2524
09:26:20.959 --> 09:26:25.360
of the most most boring things I've ever heard anyone say.

2525
09:26:26.279 --> 09:26:33.760
Possibly the ball You're not. Everything I said is true.

2526
09:26:36.199 --> 09:26:51.040
The legs are amazing. Your legs deserve not just respect,

2527
09:26:56.720 --> 09:27:08.760
but they deserve to relax deeply. They deserve to.

2528
09:27:08.879 --> 09:27:15.400
Take some time out of the day to just lecker completely.

2529
09:27:33.400 --> 09:27:34.360
The legs.

2530
09:27:39.440 --> 09:27:52.800
Really can relax because the legs are so such a

2531
09:27:53.199 --> 09:27:59.839
most very important part for your body and your election legs.

2532
09:28:00.080 --> 09:28:07.239
The rest of your body also naturally follows in that

2533
09:28:11.000 --> 09:28:12.199
journey of comfort.

2534
09:28:20.519 --> 09:28:21.800
I feel it in my hips.

2535
09:28:23.199 --> 09:28:29.800
My hipskill really loose, and also.

2536
09:28:29.639 --> 09:28:35.519
My lwer back as well my lower back and really feels.

2537
09:28:35.599 --> 09:28:39.519
It feels stretched, even though I'm just sitting in a

2538
09:28:39.680 --> 09:28:42.800
chair and there's no stretching.

2539
09:28:44.879 --> 09:28:48.080
As far as I'm aware that I'm doing. It's almost

2540
09:28:48.080 --> 09:28:51.879
as if the muscles are just relaxed so much that

2541
09:28:52.040 --> 09:28:52.360
there is.

2542
09:28:52.480 --> 09:29:01.559
A natural stretch. This at tension has reduced ant.

2543
09:29:17.319 --> 09:29:21.040
And now they kept down from ten downs of one.

2544
09:29:25.160 --> 09:29:25.800
And you can.

2545
09:29:25.800 --> 09:29:32.239
Continue to fill wonderful, relaxed.

2546
09:29:35.480 --> 09:30:03.279
And nine eight seven, six, five four three.

2547
09:30:07.199 --> 09:30:08.040
Hmm hmmm.

2548
09:30:11.760 --> 09:30:12.040
One.

2549
09:30:18.040 --> 09:30:26.959
Really, I'm just.

2550
09:30:27.040 --> 09:30:32.720
Gonna countdown and five down to one. And as a countdown,

2551
09:30:33.959 --> 09:30:38.720
if you just focus on the numbers, just the numbers

2552
09:30:40.440 --> 09:30:46.199
counting down, and notice how you feel.

2553
09:30:48.559 --> 09:30:53.319
In this moment as you hear the numbers counting down.

2554
09:30:54.199 --> 09:31:06.599
Knowing that those numbers counting down represents and you feeling calm,

2555
09:31:08.040 --> 09:31:13.480
not just in your body, but also relaxing your mind.

2556
09:31:16.279 --> 09:31:20.519
I'm just notice how you fell. There's nothing to do,

2557
09:31:21.639 --> 09:31:29.120
there's nothing to say, there's nothing to think about starting

2558
09:31:29.839 --> 09:31:51.040
weird number five four three.

2559
09:32:01.440 --> 09:32:01.639
Two?

2560
09:32:07.559 --> 09:32:28.919
Why how did you notice the gradual letting go the

2561
09:32:29.080 --> 09:32:36.199
the tension and the body? It may also begin to

2562
09:32:36.480 --> 09:32:43.760
notice and be aware of how your mind is starting

2563
09:32:44.239 --> 09:32:52.160
to slow down. This is just a natural thing that happens.

2564
09:32:54.800 --> 09:32:57.279
It's not really a special procedure.

2565
09:32:58.599 --> 09:32:59.480
It's just natural.

2566
09:32:59.559 --> 09:33:05.959
Because it's your body relaxes, your mind also starts to relax.

2567
09:33:07.559 --> 09:33:11.239
And the more your mind relaxes, the more your body relaxes.

2568
09:33:11.680 --> 09:33:23.720
Just a continuous circle of relaxation. And it's that calmness

2569
09:33:23.959 --> 09:33:31.160
that comes from relative quietness. You know, even even if

2570
09:33:31.199 --> 09:33:35.400
this background sounds either your side.

2571
09:33:35.199 --> 09:33:41.360
Online, it's still going to be quite calm.

2572
09:33:43.040 --> 09:33:45.680
You know, you haven't got the television on, there's no

2573
09:33:46.000 --> 09:33:50.199
music in the background unless you're listening to the recording.

2574
09:33:50.239 --> 09:33:57.680
With music, of course, you're very likely not going to

2575
09:33:57.720 --> 09:33:59.519
be sitting in a room with other people.

2576
09:34:00.480 --> 09:34:05.080
Of course you might be, but generally it's more idea

2577
09:34:05.160 --> 09:34:10.160
if you can do this on your own, so no distructions,

2578
09:34:16.319 --> 09:34:29.279
and when you stop thinking about stuff, relaxation automatically rises.

2579
09:34:31.680 --> 09:34:39.839
The sense of comfort starts to grow, and.

2580
09:34:41.639 --> 09:34:51.360
Without trying to build it up into something fantastical, something magical,

2581
09:34:53.480 --> 09:35:03.639
this is just a natural process, something that's easy to accomplish.

2582
09:35:06.480 --> 09:35:14.279
In fact, it's almost in the sense of relaxing completely happens.

2583
09:35:14.000 --> 09:35:17.400
Really when you put no effort into it.

2584
09:35:18.440 --> 09:35:24.120
It's not something that you can really force. It's something

2585
09:35:24.279 --> 09:35:35.040
that happens naturally. And part of the process of this

2586
09:35:35.319 --> 09:35:47.279
recording and others is simply two allow you to take

2587
09:35:47.319 --> 09:35:50.839
advantage of this space.

2588
09:35:53.519 --> 09:36:06.519
This time. It's just let claim to just be here,

2589
09:36:07.959 --> 09:36:09.720
to be in tune.

2590
09:36:13.160 --> 09:36:24.639
With how you feel, yet with the intention one of

2591
09:36:24.839 --> 09:36:35.919
wanting to relax deeply and maybe even to fall asleep,

2592
09:36:37.120 --> 09:36:42.239
depending on what is that you wish for yourself.

2593
09:36:44.040 --> 09:36:44.839
In this moment.

2594
09:36:51.800 --> 09:37:01.080
As we know, relaxing is the maturity of the process

2595
09:37:01.319 --> 09:37:06.480
of fallen asleep. The actually fall asleep part is the

2596
09:37:06.639 --> 09:37:14.400
tiny bay of the end. The deeper relaxed you become,

2597
09:37:18.360 --> 09:37:19.839
the easier.

2598
09:37:22.319 --> 09:37:23.239
You find.

2599
09:37:24.480 --> 09:37:41.959
Yourself drifting. You can also choose stay focused on my

2600
09:37:42.160 --> 09:38:06.440
voice and really enjoy the process coratually relaxing.

2601
09:38:09.919 --> 09:38:16.760
Each muscle in your body.

2602
09:38:21.680 --> 09:38:37.879
Endlessly and just observing and the sensation.

2603
09:38:42.440 --> 09:38:58.440
After letting go completely. This time on, we count from

2604
09:38:58.680 --> 09:39:08.839
six down to one, and you can letice your mind

2605
09:39:11.440 --> 09:39:24.879
calm me down more with each number, he said, naturally,

2606
09:39:26.199 --> 09:39:30.120
d don slur.

2607
09:39:34.360 --> 09:39:34.879
Pa so.

2608
09:39:41.000 --> 09:42:35.239
Six, Hey what they don't you want to suit it.

2609
09:42:37.559 --> 09:42:38.480
Right down.

2610
09:42:41.480 --> 09:42:48.559
Sinking bay into that?

2611
09:42:48.839 --> 09:43:03.319
Say hm, why as you.

2612
09:43:03.480 --> 09:43:12.160
Frank you on the wind, and they maice that there's

2613
09:43:12.319 --> 09:43:22.639
some thoughts still there, maybe some stubborn thoughts that some

2614
09:43:22.919 --> 09:43:35.000
reason perhaps you do things.

2615
09:43:35.080 --> 09:43:36.279
What you can do is.

2616
09:43:41.760 --> 09:43:56.040
Send lot to those thoughts. Sprinkle those storks. No I

2617
09:43:56.199 --> 09:44:02.680
do battles with bowel this springer h bettles.

2618
09:44:02.279 --> 09:44:03.160
Fill with love.

2619
09:44:05.400 --> 09:44:12.639
Towards those thoughts. To let those thoughts way. Not a

2620
09:44:12.839 --> 09:44:13.440
band in the.

2621
09:44:13.519 --> 09:44:16.639
Number, we just need them.

2622
09:44:17.919 --> 09:44:29.319
Require to just calm down, slow down, lands.

2623
09:44:29.160 --> 09:44:33.839
Down now.

2624
09:44:41.680 --> 09:44:45.440
As you think with some of those the meaning thoughts.

2625
09:44:46.760 --> 09:44:53.160
Count down this time seven down the world, each number.

2626
09:44:55.959 --> 09:45:12.199
Dimension spring down those flower bettles. No kindness, gratitude, these

2627
09:45:12.440 --> 09:45:21.559
thoughts about just want away.

2628
09:45:23.160 --> 09:45:48.839
The next deep things storms start to.

2629
09:45:53.160 --> 09:48:27.360
Say one mm you know, M yes, m.

2630
09:48:31.800 --> 09:48:32.319
M m.

2631
09:48:36.360 --> 09:48:46.639
M money, m m

2632
09:48:51.000 --> 09:48:57.919
M m