Aug. 1, 2025

(no music) (10 hours) Lifting the Fog – Hypnosis for Depression - Relaxation Hypnosis For Stress #245 - 1st August 2025

(no music) (10 hours) Lifting the Fog – Hypnosis for Depression - Relaxation Hypnosis For Stress #245 - 1st August 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely closerize. This recording

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is called Lifting the Fog hypnosis for depression. Only listen

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to this recording when you have permission from your doctor,

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and this is not a replacement for any kind of

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professional medical solution, help or advice. Now, this session is

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designed to gently guide you into a deeply laxed state,

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just to help ease the weight of low mood and

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bring back a sense of calm, a feeling of possibility

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and lightness. You don't need to concentrate or even try

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too hard. You can just allow yourself to drift naturally.

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So find a comfortable position if you haven't already done so,

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whether sitting down or lying down, and just let you know.

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If you are gonna listen to my voice whilst lying

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down on a bed, there's a very good chance that

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you will fall asleep because my boor my boring voice

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has a tendency to activate those regions of your brain

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that like to drift off. And when you're ready and

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you feel comfortable, gently close your eyes and allow the

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outside world to drift into the background. Slow, really bring

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in your attention to your breath as you breathe in

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slowly through your nose and out gently through your mouth,

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like a wave coming in and flowing out again, coming

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in and flowing out. And as you breathe, imagine a soft,

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warm sensation beginning to flow from the top of your head,

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like warm sunlight, melting all of your tension and softening

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any tightness. And you can let it slowly spread, that

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warm sensation spreading down your forehead, down your cheeks, as

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your jaw loosens, let your shoulders drop a little bit

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more as you feel yourself supported, you feel yourself held,

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and you feel safe. With every breath, you feel a

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little bit more at ease, like being wrapped in a

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soft blanket of comfort. Now, I'm going to count down

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from ten all the way down to one, and with

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each number you can feel yourself drifting a little deeper. Ten,

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sinking into stillness, nine every breath guiding you inward. Eight

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letting go of any need to think, Yeah, letting go

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seven dper down, six drifting save and relaxed, deeper down

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five halfway to a healing stillness.

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Four three, two, one d pretty calm, open.

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And receptive. Now. Now, imagine you'll standing on a gentle

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hill side and there's a light fog all around, not dangerous,

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just a mist, a safe mist, but it does make

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things hard to see and perhaps a little heavier to

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walk through. This fog represents how depression can sometimes feel

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a sense of heaviness or being stuck. However, fog is

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never permanent, never permanent, and it always clears, always lifts,

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and as you stand yeah, something begins to change. A

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breeze begins to gently stir inside and out, and a warm,

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soothing breeze, and slowly, softly, the fog begins to thin.

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As the breeze gently stirs, move in the fog away. Now.

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As the air clears, you start to notice colors return

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into the world around you, Greens in the grass, the

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soft blue sky, as light touches your skin, A small

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bird sings nearby. Life returning gently, and you don't need

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to force anything, just notice the changes as they happen naturally.

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As the fog starts lifting all on its own, and

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as it always does, it's safe to let go, safe

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to feel lighter now and depression often brings with it

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its own harsh thoughts, but You are not your thoughts.

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You are not your feelings. You are the sky, and

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these thoughts are simply clouds passing by. And some thoughts

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may tell you things that aren't true, and that's okay,

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because your deeper self knows this, that healing is possible,

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that you've been through so much and you're still here,

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still breathing, still capable of peace and joy, and every day,

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even on days when it feels hard, there is a

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part of you that wants to heal. And that part

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is growing stronger now, and you may begin to notice

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moments of calm returning. You may begin to notice moments

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of energy. You may begin to notice moments where the

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heaviness feels much lighter. And these moments grow, even if

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small at first, they build day by day. And you

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don't have to believe it fully now, but a part

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of you already does. And you might hear yourself thinking,

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I can only feel a little bit better. I'm open

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to feeling more alive. Something is shifting, and that feels okay.

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I can feel the changes, and I trust in myself

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because you are worthy of healing, You are worthy of comfort,

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you are worthy of peace, You are worthy of love.

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Now you've been through hard times and yet here you

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are still breathing, still trying, still living, and that speaks

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of courage. Even if it's quiet, even if it doesn't shout,

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it's still there. And every challenge you've overcome has shaped

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the strength within you, and you have the ability to

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feel better. And that ability is growing now, like a

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tiny flame being gently protected until it can glow brighter.

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And as you move forward, you may begin to notice

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small shifts. A smile from someone, a moment of laughter,

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a decision that brings relief, may be more energy in

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the morning, or a sense of pride at getting through

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the day. These are all signs, signs of healing, signs

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that you're reconnecting with life, with yourself, with the world

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around you. And each day the passes, you become more

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aware of how far you've come and how well you're doing.

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And in a moment, I'm going to count from one

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to five. Before I do that, I'm going to give

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you some affirmations to repeat after me. If you choose

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to six different affirmations, I'll say it first, and then

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if you want to, you can just say it to

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yourself or just allow those words to sink deep into

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your mind. Now the first one. I am safe. I

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am safe. I am healing. I am healing. This feeling

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is temporary. This feeling is temporary. I allow peace into

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my heart. I allow peace into my heart. I welcome

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the light again. I welcome the light again. I am enough.

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I am enough. And as I count down, or count

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from one to five, when I reach five, you return

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feeling calm, more centered, and gently restored. I want to

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get to five. All I will say, eyes open, But

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of course it's up to you. You may choose to

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just keep your eyes closed and drift off into the

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deepest sleep you've had for a long time, completely up

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to you, and you can repeat. Listen into this recording

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every day, and every time you do hear my voice.

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You'll find yourself becoming more relaxed, more peaceful, more in

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tune with yourself. And you may be surprised just how

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relaxed you become. Now. One becoming more aware. Two taking

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a deep breath in, Three, feeling the support of the

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surface beneath you. Four stretching fingers and toes. Lastly, five,

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eyes open, awake and refreshed, and thank you for listening.

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Remember to be kind to yourself, because you do deserve

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to feel happy, be gentle with yourself. You deserve to

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

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deep and meaningful way, maybe in a way that can

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not just allow you to feel calmer now and throughout

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the time we spend together here, not just relaxed at

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

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can enjoy that sense of comfort and peace, but also

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I think it would be nice to have those feelings

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of relaxation continue for longer after the recording has ended,

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so that you can still benefit from listening to my voice,

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maybe in a few hours time, perhaps tomorrow, and then

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by listening regularly, especially if you find like some people do,

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and myself as well. Sometimes I find one particular recording

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that really resonates with me, and I just listen to

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it over and over again every morning, every evening. There

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was this recording from We're going back to about nineteen

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ninety nine. It wasn't hypnosis, but it was a guided visualizations.

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

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find it again and it still has the same effect

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on me. And part of it was the person's voice

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relaxed me just felt so peaceful, and I'd look forward

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

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And I knew before even pressing the play button that

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

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in the days of CD players pressed the play button.

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In fact, it might have even been a tape they recorder.

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

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necessarily listening to her words because I had them memorized. Really,

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

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and the muscles just almost went into automatic relaxation, and

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

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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or audio recordings myself, because I didn't start doing that

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till two thousand and six, I knew, I knew how

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helpful I found being able to just let go, to

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have that trust in the person that I'm listening to,

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knowing that it's going to be just as relaxing, if

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not more so. Each time you hear my voice, you

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may feel the same. Some people have been listening to

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me for over a decade, maybe not solidly obviously not

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twenty four hours a day, but maybe people come back.

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Some people maybe listen every day. That's something that I

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do which you may not realize by listening, is when

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I record these recordings. Now. For example, I also am

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affected by the words that I say. So if I

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said to you, focus on your feet, notice your feet relaxing,

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I will be focusing on my feet. I will be

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noticing my feet relaxing. If I said, focus on your hands,

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and maybe notice the difference between each hand, perhaps notice

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the the air in the room, the temperature of the room.

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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

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my hands our feeling now. And when it comes to

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potentially drifting off to sleep, which may be the reason

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you're listening, I also feel drowsy when I make these recordings.

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I also notice my mind drifting. In fact, at times

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I've actually fallen asleep without even noticing, and then I

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carry on talking. And it's only where I listen back

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to do the editing. I hear snoring, and I think,

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I don't remember snoring. I remember talking. This snoring was

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a pig turned up. That's why I sound like when

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I snore. How I get really into the whole experience.

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I don't know how you feel. How relaxed do you

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feel in your feet? How relaxed you feel in your hands.

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I have noted more and more that the more relaxed,

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deeper level of comfort you feel, the easier your breathing becomes.

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It's almost like that additional muscle relaxation. So this allows

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you to breathe easier without necessarily focusing on your breath. However,

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being able to notice the ease in which you breathe

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so naturally. Yah, you breathe so very easily and smoothly.

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Whenever I imagine my breathing improving, when I've got my eye

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it's closed, I tend to visualize a beautiful field with

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trees and flowers producing all that life giving oxygen. It

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feels nice too, if nothing else, just taking some time

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away from everything, enjoying that feeling of peace serenity with

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a joyful heart. Time seems to just drip by so

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very slowly, relaxed, so deeply peaceful, completely unattached to any

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thoughts whatsoever in this moment, completely free, noticing that your

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mind has slowed down. Slowed down because nothing really requires

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your attention. You can enjoy the physical sensations of allowing

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the stress to rip out of your body, to appain

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out of every part of your body being released from

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your brain hte your mind slowly but surely. The muscle

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sing legs relax res re so very deeply, rects so deeply,

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and the feelings, the pleasant feelings in your arms and shoulders,

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deepening each part of your body further and deeper and deeper.

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Noticing the feelings in the back of your neck, feelings

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in your wrists, muscles, in front of your body, I allsay,

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feeling peaceful deeply, there's a sense of peace spreads through

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your fairy core. Even when you focus on your mind,

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your mind becomes bef and slower. Heeven deep relaxing, so

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very slow his stomach. PA's for in your stomach. Look back.

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Notice notice how relaxed you'd now feel in the hole

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of your back. You spy from your brain all the

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way down the middle of your back, sending and receiving

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millions of messages every day, deep comfort, increasing deeply relaxed,

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your kneesles, spreading those signals down a spine or cord

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into air, every part of your body, your shins, and

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your half muscles. We are outbows, feelings of peace and tranquility,

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breading through your body, tips of your toes, to your eyes,

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your fingers, all the way till your lower back. Lettinker,

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radiatinker peace, drifting mind just wandering away, happy to let go,

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let go completely, let go, so tranquil her whole body

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enjoying a censor listening, go for more peece, enjoying the space,

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this space of peace and safety. So very hey, yes,

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let him go. Maybe we contest focus on the different

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parts of your body, just to notice your forehead and

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your eyes mutual, so loose, noticing the sense of complete freedom,

235
01:11:56.359 --> 01:13:51.520
absolute freedom, y day, peace for energy, peace to breathe

236
01:13:52.600 --> 01:15:03.199
so much easier. Les. You may have I may not

237
01:15:03.399 --> 01:16:05.119
have noticed your mind drifting peaceful more, even more deeply

238
01:16:10.560 --> 01:16:59.399
in the direction of total blissful pace, blissful pace, terrefting

239
01:17:46.239 --> 01:18:57.039
out to pace. Come so calm, let him go, peace

240
01:18:57.840 --> 01:20:08.039
with mind relaxed forty so relax c rexed. Your body

241
01:20:08.720 --> 01:20:48.880
feels almost invisible, so very relaxed. I'm peaceful, so pay so.

242
01:21:00.199 --> 01:21:05.079
H H.

243
01:21:12.239 --> 01:21:52.359
Likes fair And you could start to notice that you

244
01:21:53.640 --> 01:22:04.960
are feeling more relaxed, even though off not purposely focused

245
01:22:05.359 --> 01:22:13.560
your mind upon that sense of physical comfort that is

246
01:22:13.680 --> 01:22:23.000
growing within you throughout your body, and your mind starts

247
01:22:23.039 --> 01:22:32.720
to slow down, and that could be almost in recognition

248
01:22:33.159 --> 01:22:47.039
of I guess my speech not being particularly fast, and

249
01:22:47.199 --> 01:23:00.720
things just generally feel calmer. Just by listening to my voice,

250
01:23:01.159 --> 01:23:08.119
you give yourself an opportunity to take a break from

251
01:23:08.159 --> 01:23:14.760
the day, take a break from your life as it is,

252
01:23:18.079 --> 01:23:25.720
and to give yourself a rest, given yourself permission to

253
01:23:25.840 --> 01:23:31.119
take some time off and to allow your body to

254
01:23:31.239 --> 01:23:40.960
relax and allow your mind to slow down, which in

255
01:23:41.079 --> 01:23:48.880
turn releases the tension and he stresses that you had

256
01:23:48.920 --> 01:23:58.680
in your body. It's almost as if the parts of

257
01:23:58.760 --> 01:24:10.720
your body just open up, allowing the negativity out and

258
01:24:10.800 --> 01:24:19.239
at the same time replacing that negativity with positive heathing energy,

259
01:24:22.319 --> 01:24:26.960
which then fills your body up and your mind to

260
01:24:28.560 --> 01:24:47.039
also starts to appreciate those feelings of increasing confidence, an

261
01:24:47.079 --> 01:25:04.159
almost uplifting feeling, positive healing, an energy that spreads through

262
01:25:04.199 --> 01:25:15.079
your body like a wave of comfort. And all this

263
01:25:15.199 --> 01:25:27.279
comes from just allowing yourself a few minutes, maybe half

264
01:25:27.319 --> 01:25:31.199
an hour, however long you want it to be, to

265
01:25:31.479 --> 01:25:45.359
just rest and allow your mind and your body to

266
01:25:45.439 --> 01:26:02.479
almost reset itself to the settings of comfort and relaxation, calmness,

267
01:26:06.319 --> 01:26:15.720
which allows more room for feelings of pleasure and happiness

268
01:26:19.720 --> 01:26:28.840
to move around your body and into your mind, almost

269
01:26:29.319 --> 01:26:33.960
as if your mind and your body are sinking together,

270
01:26:38.199 --> 01:26:47.960
almost mirroring each other with that growing positivity and calmness,

271
01:26:52.960 --> 01:27:00.239
And it feels nice. It really does feel nice to

272
01:27:00.359 --> 01:27:06.159
know that you are the one that has allowed yourself

273
01:27:09.520 --> 01:27:21.840
to feel more comfort and to experience more of this

274
01:27:23.520 --> 01:27:38.960
deep relaxation spreading throughout your body. And as I focus

275
01:27:40.279 --> 01:27:46.239
on each part of your body, you can notice that

276
01:27:46.239 --> 01:28:00.479
that part becomes even more relaxed just by folk focusing

277
01:28:00.560 --> 01:28:11.560
on it. It becomes even more calm and comfortable just

278
01:28:11.920 --> 01:28:21.399
by focusing. And as I move down your body, starting

279
01:28:22.039 --> 01:28:28.279
at your head, the parts that you've already focused on

280
01:28:28.880 --> 01:28:38.039
will continue to relax deeply, and those parts that we've

281
01:28:38.680 --> 01:28:50.279
not yet focused on were just automatically release any remain

282
01:28:50.399 --> 01:29:04.399
intention in anticipation of even more comfort about to come now.

283
01:29:06.560 --> 01:29:12.760
I'm going to start by focusing on your forehead. Just

284
01:29:12.920 --> 01:29:21.399
being aware of the feelings of your forehead and any

285
01:29:21.439 --> 01:29:29.000
background sounds like mister Herbert the Pigeon can just allow

286
01:29:29.079 --> 01:29:36.239
you to feel even more relaxed. Just means you're in

287
01:29:36.279 --> 01:29:44.359
the moment. This isn't this isn't a sterile environment. This

288
01:29:44.560 --> 01:29:52.399
is the world. I live in the countryside, so there's

289
01:29:52.479 --> 01:30:02.840
lots of nature sounds around. So as you focus on

290
01:30:02.880 --> 01:30:10.560
your forehead, just notice how it becomes even more relaxed

291
01:30:10.880 --> 01:30:19.840
as you focus only on my voice and that part

292
01:30:19.960 --> 01:30:30.760
of your body. Moving down to your eyes, focusing on

293
01:30:30.840 --> 01:30:44.199
your eyes, noticing how your eyelids feel so heavy yet

294
01:30:44.399 --> 01:30:51.640
so light at the same time, and all the muscles

295
01:30:51.720 --> 01:31:04.199
around your eyes relaxing completely. Moving your focus down to

296
01:31:04.279 --> 01:31:11.680
your mouth, your lips, your tongue, your teeth, and your comes,

297
01:31:13.680 --> 01:31:28.399
the whole of your mouth relaxing, calm and loose. As

298
01:31:28.439 --> 01:31:36.439
you focus now on your jaw, not just the part

299
01:31:36.520 --> 01:31:40.960
of your jaw near your mouth and your chin, but

300
01:31:41.159 --> 01:31:45.279
all the way up the size of your face to

301
01:31:45.359 --> 01:31:59.199
your ears, the hole of your jaw, feeding more relaxed

302
01:32:03.319 --> 01:32:20.720
and calm. Focusing on your neck, the front of your

303
01:32:20.840 --> 01:32:33.319
neck and your throat relaxing and loose and calm. The

304
01:32:33.640 --> 01:32:39.279
side of your neck, the right and left side of

305
01:32:39.359 --> 01:32:58.079
your neck relax and loose and calm, And now the

306
01:32:58.119 --> 01:33:04.680
back of your neck. Focus in on the back of

307
01:33:04.720 --> 01:33:14.920
your neck, letting go of any tension that may have

308
01:33:15.079 --> 01:33:27.680
been there before, and enjoying that sense of increasing comfort

309
01:33:28.439 --> 01:33:35.720
and release that you can experience in the back of

310
01:33:35.760 --> 01:33:48.600
your neck. Moving down your back and moving either side

311
01:33:48.680 --> 01:33:52.840
of your spine right from the top of your back

312
01:33:54.720 --> 01:33:58.399
all the way down to the bottom of your back,

313
01:34:04.399 --> 01:34:15.720
down to your lower back. And as you move up

314
01:34:15.760 --> 01:34:24.600
and down your spine, you can feel the muscles either

315
01:34:24.720 --> 01:34:38.279
side of your spine relaxing even more. And as those

316
01:34:38.399 --> 01:34:47.600
muscles relax, that sense of comfort starts to spread outwards

317
01:34:49.399 --> 01:34:59.000
from your spine into both sides of your back, the

318
01:34:59.119 --> 01:35:02.680
top of your back, the middle and your lower back.

319
01:35:06.159 --> 01:35:13.319
And as you scan gently and slowly up and down

320
01:35:13.479 --> 01:35:18.600
your back, there's the muscles in the top of your

321
01:35:18.640 --> 01:35:28.600
back relax and become looser. The muscles in the middle

322
01:35:28.640 --> 01:35:35.920
of your back also seem to just almost divide from

323
01:35:36.000 --> 01:35:49.479
each other, separating and almost melting, And in your lower

324
01:35:49.520 --> 01:36:01.079
back there seems to be an extra special feeling of comfort.

325
01:36:06.319 --> 01:36:12.479
The spreads into your hips. Sit down your lower back,

326
01:36:12.560 --> 01:36:20.800
get into your hips, into the area where your cocksicks are,

327
01:36:24.319 --> 01:36:32.000
and into your buttocks, and all those muscles that spread

328
01:36:33.279 --> 01:36:43.039
from your lower back into your hip area start to melt,

329
01:36:47.439 --> 01:36:59.800
start to really let go. I don't even know where about.

330
01:37:00.119 --> 01:37:06.279
To focus on your shoulders. Your back and your spine

331
01:37:06.960 --> 01:37:23.760
will continue to let go, continue to relax so calmly.

332
01:37:28.439 --> 01:37:33.399
And as you focus on your shoulders, you may notice

333
01:37:33.640 --> 01:38:04.720
that they're already feeling really loose, they're already feeding, calm

334
01:38:04.119 --> 01:38:16.840
and feeling. Those muscles then move from your neck into

335
01:38:16.880 --> 01:38:53.560
your shoulders, feel so soft and gentle, so smooth and calm,

336
01:38:53.680 --> 01:39:06.279
and the feeding in your shoulders seens to spread deep

337
01:39:06.479 --> 01:39:16.279
into your shoulders, that sense of relaxation not just traveling

338
01:39:16.760 --> 01:39:34.039
deeply into your muscles, but also relaxing the bones and

339
01:39:34.279 --> 01:39:43.039
moving all away to underneath your arms, relaxing that whole

340
01:39:43.199 --> 01:39:48.800
area between the tops of your shoulders and underneath your arms.

341
01:39:52.960 --> 01:40:08.199
He Then you feel so relaxed and comfortable in your shoulders,

342
01:40:11.680 --> 01:40:33.840
which sends that deep healing message into your arms, and

343
01:40:34.000 --> 01:40:39.119
you may feel almost as if your arms are not

344
01:40:39.199 --> 01:41:00.319
even there, because they're so relaxed, so deeply relaxed, so mhm,

345
01:41:02.119 --> 01:41:38.680
so calm, so pose a feeling spreading all the way

346
01:41:38.920 --> 01:42:02.840
down your arms, two elbows, including your elbows, their comforts

347
01:42:02.880 --> 01:42:19.119
spreads or away into rests of forearments. And your wrists

348
01:42:25.920 --> 01:42:46.239
so heavy, yet at the same time so light and gentle,

349
01:43:10.920 --> 01:43:49.960
fully sick. Now on your hands, my hands, so peaceful

350
01:43:51.680 --> 01:44:29.319
in your hands, there's a sense of real peace. It

351
01:44:29.479 --> 01:44:42.960
just seems to I feel so familiar when your hands

352
01:44:43.279 --> 01:46:20.279
relax deeply el a thing is you things sidles, you

353
01:46:20.479 --> 01:46:54.000
think you tips. Moving your attention to the front, to

354
01:46:54.119 --> 01:47:24.159
your body, so comfortable, Move in your focus to your

355
01:47:24.279 --> 01:49:10.880
legs lo my souls in your thighs, your knees, so relaxed,

356
01:49:38.039 --> 01:51:47.279
you carve mussels and just chains compsitly four the fathing

357
01:51:48.720 --> 01:52:47.560
a new feats so peaceful, sircom say peaceful, sircom so peaceful,

358
01:52:51.079 --> 01:53:29.399
saycom so peace for RelA sin peace for so calm,

359
01:53:29.439 --> 01:53:37.119
loving that deep relaxation, to spread your chest, in your stomach,

360
01:53:40.800 --> 01:54:08.039
so RelA, letting go of everything. So I'm gonna start

361
01:54:08.119 --> 01:54:19.800
counting down now, from twenty down to one. You can

362
01:54:19.880 --> 01:54:23.319
imagine in a way it's like just walking down some

363
01:54:23.640 --> 01:54:29.600
steps and each step or twenty steps, and each step

364
01:54:29.760 --> 01:54:42.600
represents a level of comfort. Each step represents a deepening

365
01:54:44.560 --> 01:54:54.920
of that comfort and the fervies you walk down those

366
01:54:55.039 --> 01:55:06.960
steps that are deeper and more relaxed you feel. So

367
01:55:07.520 --> 01:58:57.399
starting with number twenty twenty nineteen eighteen seventeen, sikristing three

368
01:59:40.159 --> 02:07:06.359
FOURT four s too well five ey nine eight seven

369
02:08:43.479 --> 02:15:52.359
four five four four two one. No, as you focus

370
02:15:52.439 --> 02:16:05.640
on your eyes, We're gonna count down from ten down

371
02:16:05.680 --> 02:16:20.239
to one. Focus in just on your eyes, your eyelids,

372
02:16:20.720 --> 02:16:29.520
the muscles around your eyes, your eye walls themselves, our

373
02:16:29.680 --> 02:16:46.600
whole area that makes up your eye. And as we

374
02:16:46.799 --> 02:16:55.239
count down from ten down to one, whilst focus in

375
02:16:55.319 --> 02:17:10.760
on your eyes, you'll become twice is relaxed with each

376
02:17:11.120 --> 02:17:23.799
number counting down that you may find the all you

377
02:17:23.879 --> 02:17:32.840
want to do is just drift off to sleep. And

378
02:17:32.879 --> 02:17:39.520
if that's what you want, then just allow yourself to

379
02:17:39.559 --> 02:17:54.239
do that. Now, focusing on your eyes, I'm going to

380
02:17:54.360 --> 02:18:04.120
begin counting down from ten down to one right now,

381
02:18:12.559 --> 02:27:16.680
two nine fe seven four five four three two one.

382
02:27:17.000 --> 02:27:33.719
So counting down from ten to one ten nine eight

383
02:27:36.520 --> 02:28:01.360
seven six five four three two one. And maybe that

384
02:28:01.520 --> 02:28:05.600
was a bit too quick in order to relax. Maybe

385
02:28:05.639 --> 02:28:11.239
it's a bit too fast for you to notice the

386
02:28:11.280 --> 02:28:18.120
calming of your body, maybe even a little bit of

387
02:28:18.200 --> 02:28:22.159
pressure there, Like you're counting down from ten to one.

388
02:28:22.239 --> 02:28:25.639
Would you expect me to do man, expect me to

389
02:28:25.680 --> 02:28:35.319
just to go floppy just because you're counting down. We

390
02:28:35.360 --> 02:28:39.319
could try it again, but this time I go this slower.

391
02:28:41.559 --> 02:28:46.440
This time, as you focus on the whole of your

392
02:28:46.479 --> 02:28:54.879
body before we focus on your legs. Just notice how

393
02:28:54.920 --> 02:29:09.520
your body does start feel more relaxed with every number

394
02:29:10.479 --> 02:30:01.719
that I count down ten nine, eight, seven, six, five, four,

395
02:30:09.079 --> 02:31:00.000
three two one, And just notice how how you feel,

396
02:31:00.120 --> 02:31:10.120
or generally how your body feels. It's not necessarily even

397
02:31:10.159 --> 02:31:21.000
about counting down from ten to one. It's that space

398
02:31:22.079 --> 02:31:40.520
that you have. That space between being active physically or

399
02:31:40.600 --> 02:31:50.079
mentally to just sitting or lying down, just being there,

400
02:31:50.799 --> 02:31:56.280
not doing anything, not saying anything, or needing to think

401
02:31:56.360 --> 02:32:02.719
about anything opens up a space, you know, a bit

402
02:32:02.719 --> 02:32:13.600
of a space, a gap. And the more I comed

403
02:32:13.639 --> 02:32:18.239
down from ten to one, the bigger that gap becomes.

404
02:32:21.200 --> 02:32:33.719
So there's that gap of calmness, of comfort, relaxation. It's

405
02:32:33.719 --> 02:32:47.399
a nice feeling and it moves those stresses or discomforts

406
02:32:47.440 --> 02:33:03.520
physically or emotionally, moves them away, allows you to just

407
02:33:06.479 --> 02:33:13.239
slow down. Someone to count again from ten down to one,

408
02:33:13.639 --> 02:33:23.879
and notice that gap widening, the gap, And as it widens,

409
02:33:23.920 --> 02:33:30.000
it's almost like the stress and attention falls into the

410
02:33:30.040 --> 02:34:39.879
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

411
02:34:50.959 --> 02:36:00.319
four three two one. How did you work? But you

412
02:36:00.399 --> 02:36:27.639
feel now? Can you notice that you feeling calmer, the

413
02:36:28.040 --> 02:36:58.040
feeling more relaxed as we now focus on your legs,

414
02:36:58.200 --> 02:37:17.719
just your legs. We're just going to start with focusing

415
02:37:18.600 --> 02:37:37.959
on your thighs. Of course, it's not the most exciting

416
02:37:38.040 --> 02:37:44.760
thing to be doing because I'm sure like most of

417
02:37:44.799 --> 02:37:47.639
your body is not a lot going on right now.

418
02:37:56.600 --> 02:38:02.920
Just focusing on the whole of your thighs, the tops

419
02:38:02.920 --> 02:38:09.040
of your thighs, the sides of your thighs, the bottoms

420
02:38:09.079 --> 02:38:13.840
of your thighs, your outer thighs, and your inner thighs.

421
02:38:15.760 --> 02:38:19.680
Basically the whole of your thigh that leads into your

422
02:38:19.799 --> 02:38:34.719
hip and it goes down to your knee joints. Now,

423
02:38:34.799 --> 02:38:41.840
this is a big area. It's a very heavy area.

424
02:38:42.319 --> 02:38:48.319
It's very strong, probably the strongest muscles in your body.

425
02:38:48.879 --> 02:39:03.319
Are in your thighs. But I don't think we perhaps

426
02:39:05.280 --> 02:39:18.040
give enough attention to our thighs. Perhaps we don't acknowledge

427
02:39:18.680 --> 02:39:38.120
how important our thighs are to our lives, how much

428
02:39:40.680 --> 02:39:54.239
they actually do for us all through our lives. And

429
02:39:54.319 --> 02:39:59.959
it may seem to sound really weird, but I think

430
02:40:00.120 --> 02:40:07.040
that all of our body parts, especially our thighs, need

431
02:40:07.200 --> 02:40:21.680
some TLC, a bit of love shown, a bit of acknowledgement.

432
02:40:24.159 --> 02:40:33.799
I thank you gratitude for what our thighs do for us.

433
02:40:40.000 --> 02:40:45.680
And I know this may sound a bit strange. Maybe

434
02:40:45.680 --> 02:40:48.680
you think, why am I surely how should be out

435
02:40:49.200 --> 02:40:57.680
in the garden hugging a tree or something. Well, it's

436
02:40:57.680 --> 02:41:00.959
hard to set a microphone up on a tree. That's

437
02:41:00.959 --> 02:41:03.440
why I'm doing this indoors. Otherwise I would be outside

438
02:41:03.520 --> 02:41:07.000
hugging a tree. Now I can't see the television from

439
02:41:07.000 --> 02:41:17.600
the tree. If you move down to your knees gain

440
02:41:17.879 --> 02:41:26.079
such an important part. And I think we don't necessarily

441
02:41:27.559 --> 02:41:35.200
I'll speak for myself here, I don't necessarily appreciate all

442
02:41:35.239 --> 02:41:40.280
that my knees do for me until I have a

443
02:41:40.319 --> 02:41:43.440
problem with my knee. It's occasionally if.

444
02:41:43.360 --> 02:41:43.639
I ever.

445
02:41:45.159 --> 02:41:49.159
Maybe I'll bash it or it's aching for some reason.

446
02:41:50.840 --> 02:41:57.120
It's then that I realize how much it does. You know,

447
02:41:57.159 --> 02:42:03.159
the benefit of being able to use my legs without

448
02:42:04.879 --> 02:42:12.159
any kind of physical discomfort is a beautiful thing that's

449
02:42:12.360 --> 02:42:20.760
possibly not appreciated until it's temporarily removed. You know that's comfort.

450
02:42:24.840 --> 02:42:29.479
But as you focus on your knees, regardless of how

451
02:42:29.520 --> 02:42:37.040
your knees feel, you can have that sense of gratitude

452
02:42:38.559 --> 02:42:41.239
and love to your knees for all that they do

453
02:42:41.360 --> 02:42:54.399
for you, And you can still have that attention on

454
02:42:54.479 --> 02:43:00.719
your thighs and maybe notice how your thighs feel. Maybe

455
02:43:00.920 --> 02:43:18.399
you've noticed that they are relaxing more deeply as you

456
02:43:18.520 --> 02:43:23.879
focus now on the bottoms of your legs, your shins,

457
02:43:24.639 --> 02:43:30.360
and your calf muscles, and the bones between your knees

458
02:43:31.079 --> 02:43:38.840
and your feet, incorporating of course, your ankles so important.

459
02:43:44.479 --> 02:43:49.680
Anyone that's had even the slightest sprain of an ankle

460
02:43:50.840 --> 02:43:57.440
knows how how much we take our ankles for granted.

461
02:44:03.319 --> 02:44:05.360
And it's kind of strange in a way when you

462
02:44:05.399 --> 02:44:11.040
think that. You know, logically, our wrists are a lot

463
02:44:11.159 --> 02:44:16.040
thinner than the rest of our arms, which is okay,

464
02:44:16.079 --> 02:44:19.799
it doesn't I can't see any problem with that because

465
02:44:19.840 --> 02:44:25.920
we're just picking stuff up. But our ankles so much

466
02:44:26.120 --> 02:44:35.799
thinner than the rest of our legs, and from a

467
02:44:35.879 --> 02:44:40.760
physics perspective or logical even it doesn't really make sense

468
02:44:42.079 --> 02:44:49.479
that all this weight would ultimately be resting on your

469
02:44:49.520 --> 02:45:04.559
ankles then leading to your feet, that thin area bone. Yeah,

470
02:45:04.600 --> 02:45:10.360
it does so much great work. Supports us, supports our

471
02:45:10.399 --> 02:45:22.200
body for a lifetime, helps us to balance, It helps

472
02:45:22.239 --> 02:45:35.760
you to get around and be mobile. And there's the calf muscles.

473
02:45:35.799 --> 02:45:43.440
Of course, when I was younger, I couldn't see the

474
02:45:43.479 --> 02:45:48.719
point in calf muscles. I didn't seem to do anything. Okay,

475
02:45:49.680 --> 02:45:53.239
if I walked around on tiptoes, then my calf muscles

476
02:45:53.239 --> 02:45:56.799
get some work. But of course that's not true. The

477
02:45:56.879 --> 02:46:01.399
calf muscles are being used whenever we use our legs,

478
02:46:06.879 --> 02:46:19.520
and your shins there to protect your lower legs, shaped

479
02:46:19.559 --> 02:46:25.760
in a way almost as a protector for the bone,

480
02:46:31.840 --> 02:46:43.799
leading of course to your ankles and your feet. But

481
02:46:43.840 --> 02:46:45.799
we're not going to focus on your feet. We're just

482
02:46:45.840 --> 02:46:52.000
going to focus on the legs. And I realize that

483
02:46:52.120 --> 02:46:56.200
now that I've mentioned your feet, it probably focuses on

484
02:46:56.280 --> 02:46:59.479
them anyway, So maybe I should focus on your feet

485
02:46:59.520 --> 02:47:07.799
a little bit. You can have them in your awareness

486
02:47:07.840 --> 02:47:11.559
the same as you have your thighs in your awareness.

487
02:47:12.360 --> 02:47:16.200
Even though we haven't been focusing on your thighs for

488
02:47:16.200 --> 02:47:27.239
a few minutes, we've been focusing on your ankles, there's

489
02:47:27.239 --> 02:47:42.360
still that sensation of comfort in your thighs and this

490
02:47:42.600 --> 02:47:51.840
that movement of energy because the thighs hold lots of

491
02:47:51.879 --> 02:47:58.079
different sensations. Of course, there's the muscles, the big strong

492
02:47:58.239 --> 02:48:10.280
muscles that we have in our thighs, but the skin

493
02:48:12.200 --> 02:48:16.680
on the outside of the thighs, as in the outside

494
02:48:16.680 --> 02:48:26.079
of all of our body, can be very sensitive, sensitive

495
02:48:26.239 --> 02:48:39.520
to the touch, sensitive to temperature, and inside your thighs

496
02:48:41.719 --> 02:48:46.520
the bones, there's the muscle, there's the blood, vessels, the

497
02:48:46.719 --> 02:48:56.559
ar trees, all this stuff that's inside your thighs. And

498
02:48:56.680 --> 02:48:59.959
I guess sometimes it'd be nice if you could actually

499
02:49:00.120 --> 02:49:07.600
put your fingers inside your thighs and a message, so

500
02:49:07.639 --> 02:49:11.200
you can message on the outside, of course, but to

501
02:49:11.239 --> 02:49:14.399
be able to get deep into the muscles and to

502
02:49:14.440 --> 02:49:19.559
be able to just massage inside your thighs, message in

503
02:49:19.600 --> 02:49:28.360
the bones of your leg, massage in all the veins,

504
02:49:28.440 --> 02:49:38.680
and just gently healing your thighs, and you could move

505
02:49:38.840 --> 02:49:46.319
down message and inside your knees, just message in those bones,

506
02:49:47.239 --> 02:49:54.319
but with healing fingertips, spreading that healing energy deep into

507
02:49:54.360 --> 02:50:03.840
the joints of your knees. Of course, there's the back

508
02:50:04.040 --> 02:50:09.000
of your your knee, you know, the inside crease where

509
02:50:09.000 --> 02:50:16.440
your knee is. It's a very sensitive area. Very it

510
02:50:16.479 --> 02:50:20.520
feels very nice when you stroke it. That might be

511
02:50:20.520 --> 02:50:24.520
because it's an area that's not really touched very often.

512
02:50:26.520 --> 02:50:33.440
It's almost like a hidden part, that crease in your legs.

513
02:50:33.479 --> 02:50:40.559
It's almost it's like a part that has a sensitivity,

514
02:50:40.639 --> 02:50:51.120
which is a little bit different. Of course, it's protected

515
02:50:51.159 --> 02:51:01.879
by your legs, so you can make and putting your

516
02:51:01.920 --> 02:51:11.520
fingers into that crease in your legs, that fold in

517
02:51:11.559 --> 02:51:15.520
between your legs, you can just message with your fingertips.

518
02:51:16.680 --> 02:51:23.559
Imagine your fingertips going inside, massage in the muscle tissue.

519
02:51:28.120 --> 02:51:32.520
You can of course field the bones of your knees

520
02:51:33.879 --> 02:51:44.360
heading through your fingertips, and then as you go down

521
02:51:47.200 --> 02:51:50.040
to your calf muscles. Now that's the part I'd like

522
02:51:50.079 --> 02:51:54.799
to be able to really put my fingertips deep inside

523
02:51:55.520 --> 02:52:04.520
my calf muscles, massage in every single tissue of that muscle,

524
02:52:06.079 --> 02:52:16.000
healing every part and then doing the same for my shins,

525
02:52:19.200 --> 02:52:27.479
massaging and gently stroking the bones, gently stroking them, healing

526
02:52:27.639 --> 02:52:31.760
in a loving way, because they deserve to be treated

527
02:52:34.760 --> 02:52:38.920
as the precious bones that they are. Because our legs

528
02:52:38.920 --> 02:52:42.319
are so precious as in all the other parts of

529
02:52:42.360 --> 02:52:50.559
our body, and more precious of any chill on the planet.

530
02:52:59.079 --> 02:53:08.120
When you start to think about your legs in this way,

531
02:53:11.680 --> 02:53:18.360
it can change your perspective. It might sound a bit

532
02:53:21.440 --> 02:53:25.760
a bit silly to start with the idea of having

533
02:53:26.600 --> 02:53:36.639
love for your legs, showing appreciation for your thighs, wanting

534
02:53:36.719 --> 02:53:40.760
to be able to put your hands in your thighs

535
02:53:42.600 --> 02:53:49.079
and massage the muscles and the bones, and to get

536
02:53:49.120 --> 02:53:57.440
your fingers deep in there, releasing all tension, just to

537
02:53:57.559 --> 02:54:07.040
show how much you care about your legs. How once

538
02:54:07.079 --> 02:54:12.799
you care for what your legs do for you regularly,

539
02:54:15.159 --> 02:54:25.360
your knees, your calves, your ankles, the strength of your ankles,

540
02:54:28.239 --> 02:54:33.000
considering how thin they are compared to the rest of

541
02:54:33.040 --> 02:54:42.840
your legs, especially your thighs. Yeah, they're so strong, so flexible,

542
02:54:46.600 --> 02:54:59.440
absolutely amazing things. Your ankles are truly a gift because

543
02:54:59.440 --> 02:55:08.239
of what they do for you, supporting all that weight,

544
02:55:10.200 --> 02:55:14.600
regardless of how what weight you are. Even if you

545
02:55:14.719 --> 02:55:19.799
only eat ate stone's still a lot of weight for

546
02:55:19.879 --> 02:55:26.559
these little ankles. Now I'm a lot heavier than eight

547
02:55:26.680 --> 02:55:37.319
stone double down. Yet my ankles support my body all

548
02:55:37.360 --> 02:55:43.879
the time, although they do give off a sigh of

549
02:55:43.920 --> 02:55:49.159
relief when I sit down, as in fact, my whole

550
02:55:49.239 --> 02:55:58.360
legs do. My feet feet also go and my toes

551
02:55:58.440 --> 02:56:28.479
clap so happy. Your legs really are amazing. And I

552
02:56:28.559 --> 02:56:35.479
know that about talking about your legs is probably possibly

553
02:56:35.719 --> 02:56:40.440
among the most most boring things you've ever heard anyone say.

554
02:56:41.319 --> 02:56:50.719
Possibly you're boring or not. Everything I said is true.

555
02:56:51.200 --> 02:57:06.159
Your legs are amazing. Your legs deserve not just respect,

556
02:57:11.920 --> 02:57:24.280
they deserve to relax deeply. They deserve to take some

557
02:57:24.440 --> 02:57:30.479
time out of the day to just let go completely.

558
02:57:48.360 --> 02:58:06.239
Your legs really can relax. And because the legs are

559
02:58:06.440 --> 02:58:11.719
so such a most you know, very important part of

560
02:58:11.799 --> 02:58:15.639
your body. When you relax your legs, the rest of

561
02:58:15.680 --> 02:58:27.920
your body also naturally follows in that journey of comfort.

562
02:58:35.360 --> 02:58:39.280
I can feel it in my hips. My hips feel

563
02:58:39.879 --> 02:58:45.840
really loose, and also in my lower back as well.

564
02:58:47.840 --> 02:58:53.559
My lower back really feels it feels stretched, even though

565
02:58:53.600 --> 02:58:57.239
I'm just sitting in a chair and there's no stretching

566
02:59:00.040 --> 02:59:03.120
as far as I'm aware that I'm doing. It's almost

567
02:59:03.120 --> 02:59:06.959
as if the muscles are just relaxed so much that

568
02:59:07.040 --> 02:59:14.719
there is a natural stretch as the tension has reduced

569
02:59:15.559 --> 02:59:34.200
a lot. And I'm now going to count down from

570
02:59:34.760 --> 02:59:43.959
ten down to one, and you can continue to feel

571
02:59:45.639 --> 03:00:21.799
wonderfully relaxed. Ten nine, eight, seven, six, five four three

572
03:00:22.239 --> 03:00:43.000
two one relax. So I'm just going to count down

573
03:00:44.479 --> 03:00:49.200
for five down to one, and as a countdown, if

574
03:00:49.200 --> 03:00:56.319
you just focus on the numbers, just the numbers counting down,

575
03:00:57.319 --> 03:01:06.559
and notice how you feel in this moment as you

576
03:01:06.600 --> 03:01:14.159
hear the numbers counting down, knowing that those numbers counting

577
03:01:14.239 --> 03:01:24.440
down represent you feeling calmer, not just in your body,

578
03:01:24.520 --> 03:01:33.000
but also relaxing your mind. Just notice how you feel.

579
03:01:33.799 --> 03:01:39.719
There's nothing to do, there's nothing to say, there's nothing

580
03:01:39.840 --> 03:02:23.959
to think about, starting with number five four three two.

581
03:02:22.639 --> 03:02:22.879
One.

582
03:02:32.280 --> 03:02:44.159
Now, as you notice the gradual letting go of the

583
03:02:44.319 --> 03:02:51.959
tension in your body, you may also begin to notice

584
03:02:52.079 --> 03:03:00.559
and be aware of how your mind is starting to

585
03:03:00.600 --> 03:03:08.360
slow down. This is just a natural thing that happens.

586
03:03:09.840 --> 03:03:15.040
It's not really a special procedure. It's just natural because

587
03:03:15.079 --> 03:03:21.040
as your body relaxes, your mind also starts to relax,

588
03:03:22.600 --> 03:03:26.280
and the more your mind relaxes, the more your body relaxes.

589
03:03:26.399 --> 03:03:37.000
It's just a continuous circle of relaxation. And is that

590
03:03:38.159 --> 03:03:46.040
calmness that comes from relative quietness. You know, even even

591
03:03:46.040 --> 03:03:52.639
if there's background sounds either your side or mind, it's

592
03:03:52.719 --> 03:03:58.639
still going to be quite calm. You know, you haven't

593
03:03:58.680 --> 03:04:03.639
got the television on, there's no music in the background

594
03:04:03.719 --> 03:04:06.440
unless you're listening to the recording. With music, of course,

595
03:04:11.239 --> 03:04:13.440
you're very likely not going to be sitting in a

596
03:04:13.520 --> 03:04:16.680
room with other people. Of course you might be, but

597
03:04:17.920 --> 03:04:21.280
generally it's more ideal if you can do this on

598
03:04:21.319 --> 03:04:32.680
your own, so no distractions. And when you stop thinking

599
03:04:32.719 --> 03:04:49.879
about stuff, relaxation automatically rises. A sense of comfort starts

600
03:04:49.920 --> 03:04:58.760
to grow, and without trying to build it up into

601
03:04:58.799 --> 03:05:13.239
something fantastical or something magical, this is just a natural process,

602
03:05:13.239 --> 03:05:24.000
something that's easy to accomplish. In fact, it's almost you know,

603
03:05:24.079 --> 03:05:30.959
the sense of relaxing completely happens really when you put

604
03:05:31.120 --> 03:05:35.040
no effort into it. It's not something that you can

605
03:05:35.079 --> 03:05:46.840
really force. It's something that happens naturally. And part of

606
03:05:47.120 --> 03:05:57.360
the process of this recording and others is simply two.

607
03:05:58.959 --> 03:06:09.440
Allow you to take advantage of this space this time,

608
03:06:12.319 --> 03:06:23.479
to just let go, to just be here, to be

609
03:06:23.879 --> 03:06:37.319
in tune with how you feel, yet with the intention

610
03:06:39.520 --> 03:06:51.000
of wanting to relax deeply and maybe even to fall asleep,

611
03:06:52.120 --> 03:06:57.360
depending on what it is that you wish for yourself

612
03:06:59.079 --> 03:07:14.159
in this moment. As we know, relaxing is the majority

613
03:07:15.360 --> 03:07:19.879
of the process of falling asleep. The actual falling asleep

614
03:07:19.920 --> 03:07:26.719
part is the tiny bit at the end. The deeper

615
03:07:28.000 --> 03:07:50.479
relaxed you become, the easier you find yourself drifting. You

616
03:07:50.520 --> 03:07:59.000
can also, if you choose stay focused on my voice

617
03:07:59.319 --> 03:08:26.120
and really enjoy the process of gradually relaxing each muscle

618
03:08:30.719 --> 03:08:57.680
in your body effortlessly and just observing the sensation of

619
03:08:57.879 --> 03:09:13.520
letting go completely. This time, I'm going to count from

620
03:09:13.719 --> 03:09:23.920
six down to one, and you can notice your mind

621
03:09:26.520 --> 03:09:39.959
calming down more with each number that you hear me say, naturally,

622
03:09:41.000 --> 03:12:43.040
feeling calm and slow and peaceful, six, five, four, three, two, one,

623
03:12:43.680 --> 03:12:53.280
being aware of how your mind to slowed right down,

624
03:12:56.520 --> 03:13:19.200
sinking deep please into relaxation. And as you focus on

625
03:13:19.280 --> 03:13:29.399
your mind, you may notice that there are some thoughts

626
03:13:29.479 --> 03:13:38.360
still there, maybe some stubborn thoughts that for some reason

627
03:13:41.440 --> 03:13:51.479
perhaps need your attention. That's what you can do is

628
03:13:56.799 --> 03:14:09.319
send love to those thoughts. Sprinkle those thoughts with love

629
03:14:11.040 --> 03:14:16.440
like little petals from a flower. Just sprinkle it over them,

630
03:14:16.719 --> 03:14:23.920
petals filled with love towards those thoughts, to let those

631
03:14:24.079 --> 03:14:30.639
thoughts know that you're not abandoned in them. You just

632
03:14:31.000 --> 03:14:41.079
need them. You require them to just calm down, slow down,

633
03:14:43.360 --> 03:14:58.319
quiet down for now, so as you focus on those

634
03:14:59.000 --> 03:15:03.920
remaining thoughts. As we count down this time from seven

635
03:15:04.799 --> 03:15:13.520
down to one. With each number, just imagine sprinkling those

636
03:15:13.719 --> 03:15:33.159
flower petals of love, kindness, gratitude over those thoughts, which

637
03:15:33.200 --> 03:15:39.920
will allow them to just melt away and relax deeply.

638
03:15:43.319 --> 03:15:57.799
With every number, those thoughts will become more and more relaxed,

639
03:16:03.360 --> 03:16:28.760
starting with number seven, six.

640
03:16:46.000 --> 03:18:33.639
Five, four, three one.

641
03:18:34.479 --> 03:18:51.399
How need you now notice how relaxed you're feeling in

642
03:18:51.559 --> 03:19:13.159
your body. We're going to focus on your hands, because

643
03:19:13.239 --> 03:19:19.479
the more relaxed your hands are, the more relaxed your

644
03:19:19.559 --> 03:19:40.959
body and mind are. And you focus on your hands

645
03:19:41.799 --> 03:19:51.959
and your fingers, there's nothing needed to be done. There's

646
03:19:52.000 --> 03:19:56.920
no clenching of fists or tents in the fingers or

647
03:19:56.959 --> 03:20:14.600
anything like that. It's just noticing and focusing on your hands,

648
03:20:18.399 --> 03:20:40.639
noticing how they feel, because the more relaxed your hands feel,

649
03:20:44.120 --> 03:20:53.319
the calmer your mind feels, and the more comfort you

650
03:20:53.520 --> 03:21:21.120
feel throughout your body. You may have already noticed you

651
03:21:25.639 --> 03:21:57.120
mind is starting to dress faim just on your hands

652
03:21:58.280 --> 03:22:16.360
and fingers, allowing them to experience a real deepening of

653
03:22:16.399 --> 03:22:32.399
that relaxation in your hands and fingers, more and more relaxed.

654
03:22:37.440 --> 03:22:55.840
With each number from eight down to one, you can

655
03:22:55.879 --> 03:23:06.920
almost feel that he using and relaxing energy spreading into

656
03:23:07.000 --> 03:23:26.319
your hands and fingers, becoming yelling more relaxing with each

657
03:23:26.719 --> 03:23:44.559
number you hear, going down eight down to one, drifting,

658
03:23:48.200 --> 03:25:50.360
drifting again, starting with num Bah eight, seven, six, five,

659
03:26:14.840 --> 03:28:01.760
four three two, just being here now, nothing to think about,

660
03:28:03.520 --> 03:28:15.079
nothing to do, nothing to say, and everything just feels calmer.

661
03:28:19.520 --> 03:28:27.079
And this is your natural state of being. This is

662
03:28:27.239 --> 03:28:33.920
how you just normally feel when you take away all

663
03:28:34.120 --> 03:28:41.079
that other stuff that we add, you know, things like

664
03:28:41.440 --> 03:28:57.200
stress and worrying and overthinking and anxiety, tension, just generally

665
03:28:57.360 --> 03:29:03.399
thinking about stuff. When you take that away, which is

666
03:29:03.399 --> 03:29:12.719
what we do, what we do now, you're left with

667
03:29:15.440 --> 03:29:24.000
a real sense of peacefulness which comes to you very

668
03:29:24.079 --> 03:29:39.559
quickly because ultimately it's just a feeling, a feeling of comfort.

669
03:29:43.120 --> 03:29:46.520
It's almost as if you've gone inside yourself and you've

670
03:29:46.559 --> 03:30:01.200
found a special place where everything is peaceful, a place

671
03:30:01.399 --> 03:30:09.920
where you can feel relaxed and your natural sense of comfort,

672
03:30:12.440 --> 03:30:20.239
a place where you can be you, where you can

673
03:30:20.559 --> 03:30:27.239
accept yourself for who you are, a place where you're

674
03:30:27.280 --> 03:30:37.840
not trying to please anybody else ever, a place where

675
03:30:37.879 --> 03:30:47.360
you can actually not just love yourself, but in some

676
03:30:47.399 --> 03:30:56.920
ways more importantly, you can like yourself appreciate who you are.

677
03:31:05.719 --> 03:31:12.360
That sense of gratitude is in the air all around you.

678
03:31:20.000 --> 03:31:27.840
That's also a place where you can actually feel the

679
03:31:28.159 --> 03:31:43.520
healing energy soaking into your body. Healing energy soaking into

680
03:31:43.559 --> 03:31:53.600
your body, and that healing energy spreads through your veins,

681
03:31:57.319 --> 03:32:09.159
traveling to each and every single part of your body,

682
03:32:10.120 --> 03:32:14.719
and you start to realize that actually that healing energy,

683
03:32:17.159 --> 03:32:23.600
it's not just entered into your brain, it's become part

684
03:32:24.120 --> 03:32:35.399
of your brain, and that spinal fluid is now mixed

685
03:32:35.479 --> 03:32:46.680
with healing energy, not just allowing you to feel so

686
03:32:46.879 --> 03:32:58.799
much more relaxed and healthy in this moment, but also

687
03:33:01.680 --> 03:33:09.200
you start to realize that actually what's happening now with

688
03:33:09.360 --> 03:33:19.079
that healing relaxing energy spreading through your body. It's actually

689
03:33:19.440 --> 03:33:29.639
changing your life. It's actually changing the way you're going

690
03:33:29.719 --> 03:33:36.559
to feel, not just now, but tomorrow and the next day.

691
03:33:38.440 --> 03:33:46.000
As your health improves, not just your physical health, but

692
03:33:46.040 --> 03:33:53.479
your mental health. Things that used to bother you in

693
03:33:53.559 --> 03:34:01.159
the past, for some reason, no longer have the effect

694
03:34:01.639 --> 03:34:15.600
that they used to because something has changed deep within you.

695
03:34:15.680 --> 03:34:22.079
Maybe things that used to cause you to feel anger

696
03:34:25.879 --> 03:34:36.040
no longer have that power to control you the way

697
03:34:36.079 --> 03:34:44.920
they seem to be able to before. As you realize

698
03:34:45.120 --> 03:34:58.000
that you're the one who decides what affects you, You're

699
03:34:58.040 --> 03:35:07.959
the one who decided to feel relaxed and calm when

700
03:35:08.840 --> 03:35:23.799
you choose to enjoy noticing these natural developments of healing

701
03:35:26.360 --> 03:35:38.600
continuing to grow and improve your life day by day,

702
03:35:40.840 --> 03:35:49.079
including of course, your ability to relax so much easier

703
03:35:54.040 --> 03:36:03.680
and sleeping is the most natural thing in the world

704
03:36:05.040 --> 03:36:15.840
to you, because falling asleep is something that you've done

705
03:36:16.399 --> 03:36:24.239
so many times in your life, and you know that

706
03:36:24.319 --> 03:36:29.600
you were born, as we all were, with the ability

707
03:36:31.159 --> 03:36:41.520
to fall asleep naturally. We were born with that ability

708
03:36:44.440 --> 03:36:58.719
to just drift off into a deep, healing sleep, even

709
03:36:58.760 --> 03:37:03.520
when we're kids. Sometimes we'll fall asleep when we don't

710
03:37:03.520 --> 03:37:09.559
even want to try to take a stay awake. Maybe

711
03:37:09.600 --> 03:37:12.959
it's a birthday in the morning, or it's Christmas or

712
03:37:13.799 --> 03:37:16.879
holiday or something we look forward to. We don't want

713
03:37:16.879 --> 03:37:21.440
to go to sleep. But the more we want to

714
03:37:21.479 --> 03:37:30.760
stay awake, the more we just start to drift. And

715
03:37:30.879 --> 03:37:34.799
the more you fight drifting, the more you try and

716
03:37:34.920 --> 03:37:39.920
stop yourself and drift in a shape, the deeper and

717
03:37:40.120 --> 03:37:51.719
stronger that drifting becomes. Because we're born not just with

718
03:37:51.920 --> 03:37:58.319
the need to relax deeply and to naturally fall asleep,

719
03:38:01.559 --> 03:38:14.920
but it's our birthright, it's part of our DNA, and

720
03:38:15.120 --> 03:38:20.799
sometimes as we get older in life, perhaps at times

721
03:38:21.520 --> 03:38:34.559
we have forgotten that relaxing completely. It's not only a

722
03:38:34.760 --> 03:38:59.079
wonderfully pleasant experience, it's also really easy. It's very, very

723
03:38:59.479 --> 03:39:05.319
easy to let go, because that's all it is. It's

724
03:39:05.559 --> 03:39:20.319
just deciding to let go. And when you press the

725
03:39:20.360 --> 03:39:30.719
play button on my recordings, you have given permission for

726
03:39:30.920 --> 03:39:39.319
my voice to relax you. When you press that play button,

727
03:39:40.319 --> 03:39:48.799
you have given me permission for my words to affect

728
03:39:51.239 --> 03:40:03.120
you in a positive, only a positive way. Opening up

729
03:40:08.280 --> 03:40:26.760
your mind to useful and healing suggestions that can have

730
03:40:31.079 --> 03:40:38.680
such an amazing effect on how you feel right now,

731
03:40:43.280 --> 03:40:53.120
as well as those changes that continue long after the

732
03:40:53.239 --> 03:41:04.079
recording ends. Those changes within you to continue to flourish

733
03:41:04.719 --> 03:41:19.360
and grow, transforming your life in a positive, beautiful way,

734
03:41:22.440 --> 03:41:29.559
allowing you to move forward in your life in the

735
03:41:29.600 --> 03:41:46.920
direction that you choose for yourself. And this feeling, this

736
03:41:47.120 --> 03:42:02.760
feeling that you can experience of safety, comfort, calmness, just

737
03:42:03.000 --> 03:42:16.639
feels so nice. It's such a healthy place to be,

738
03:42:24.520 --> 03:42:38.319
and that positivity grows within you each and every day.

739
03:42:41.360 --> 03:42:51.200
Moving forward, you're going to find that you're more relaxed

740
03:42:53.520 --> 03:43:05.879
physically and in your mind is more relaxed. And it's

741
03:43:05.920 --> 03:43:11.520
not that you're thinking slower. It's just that your mind

742
03:43:11.600 --> 03:43:23.479
will be less clogged up with unnecessary negativity because from

743
03:43:23.559 --> 03:43:33.840
now on, your mind rejects negativity. From now on, you're

744
03:43:33.879 --> 03:43:44.719
going to start noticing when negativity arises and you can

745
03:43:44.879 --> 03:43:58.879
just say stop, stop and that negativity will turn around

746
03:43:59.440 --> 03:44:18.840
and leave if you alone, stop and that negativity would disappear.

747
03:44:26.959 --> 03:44:33.479
And as you notice that you feel way more relaxed

748
03:44:34.879 --> 03:44:50.280
than you probably expected, you can now congratulate yourself because

749
03:44:50.440 --> 03:44:56.840
you're the person that has done this. You are the

750
03:44:56.959 --> 03:45:03.000
one that has opened your mind up to the simple facts.

751
03:45:06.120 --> 03:45:11.159
You can feel more relaxed in your body and in

752
03:45:11.280 --> 03:45:23.319
your mind. You've opened your mind up to the birthright

753
03:45:23.440 --> 03:45:32.120
of being able to just fall asleep easily when you choose.

754
03:45:40.760 --> 03:45:47.920
And that's a nice feeling. Don't you think it feels nice?

755
03:45:48.000 --> 03:45:57.319
Doesn't it? To feel calm? All that healing energy is

756
03:45:57.479 --> 03:46:08.399
spreading through your body in your mind to spend time

757
03:46:10.639 --> 03:46:26.600
a special place where negativity can no longer enter. Negativity

758
03:46:26.719 --> 03:46:35.760
is banned, It's barred, it's not allowed entry. Doesn't it doesn't.

759
03:46:35.799 --> 03:46:39.840
This doesn't deserve to be here. It doesn't belong here.

760
03:46:43.479 --> 03:46:58.399
Negativity has no place in your life, which makes room

761
03:46:58.559 --> 03:47:29.600
for more comfort, more heathing, more relaxation, more peace. It

762
03:47:29.600 --> 03:47:41.280
feels nice, doesn't it? Just the let go with everything.

763
03:47:54.959 --> 03:48:02.040
I'm going to count down now from twenty down to one.

764
03:48:02.719 --> 03:48:09.760
You can continue to relax. If you choose, you can

765
03:48:12.440 --> 03:48:22.879
drift to sleep. With every number you hear me say,

766
03:48:27.239 --> 03:48:34.639
you can fill twice as relaxed, or if you choose,

767
03:48:34.719 --> 03:50:58.920
you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, well, eleven, ten, nine, eight, seven, six, five,

768
03:51:00.040 --> 03:51:48.239
m oh this is your time to just take a break,

769
03:51:49.079 --> 03:52:00.000
your time to relax, to allow your mind to slow down,

770
03:52:08.799 --> 03:52:27.879
to give yourself permission to take a break from everything. End.

771
03:52:27.920 --> 03:52:35.120
You're the only person that can make that decision. You're

772
03:52:35.159 --> 03:52:42.559
the only person that can actually tell your mind to

773
03:52:42.840 --> 03:53:07.040
just relax, to just take some time off so that

774
03:53:07.120 --> 03:53:12.120
you can focus on your body, getting in touch with

775
03:53:13.239 --> 03:53:29.719
how you feel physically, and in the process of this

776
03:53:29.920 --> 03:53:39.559
body scan, where you focus on different parts of your body,

777
03:53:41.239 --> 03:53:48.799
those parts that you focus on and observe, even though

778
03:53:48.840 --> 03:53:57.120
you're not purposely requesting for those parts of your body

779
03:53:57.200 --> 03:54:05.719
to relax, it's kind of expected. You expect when you

780
03:54:05.879 --> 03:54:18.920
listen to my voice to feel more relaxed naturally, because

781
03:54:19.000 --> 03:54:28.920
when you're listening to me, your attention is focused on

782
03:54:29.040 --> 03:54:40.760
my words, and as my words guide you to focus

783
03:54:44.959 --> 03:54:59.840
on those parts of your body, your focus increases, which

784
03:55:00.079 --> 03:55:17.000
actually calms your mind. And when your mind calms down,

785
03:55:20.840 --> 03:55:42.959
your body relaxes. And when your body calms down, your

786
03:55:43.040 --> 03:55:59.840
mind relaxes. And even though we've not really started the

787
03:56:00.120 --> 03:56:12.760
focus on your body, you can already feel that healing

788
03:56:13.000 --> 03:56:27.479
energy spreading through your body, pushing out stress and tension,

789
03:56:31.600 --> 03:56:38.920
healing all the parts of your body, including your skin,

790
03:56:40.040 --> 03:56:47.040
your bones, your blood, all of your organs inside your body,

791
03:56:48.399 --> 03:56:55.159
all of the muscles, all of the fat, all of everything,

792
03:56:57.000 --> 03:57:09.760
every hair on your body is filled with that healing energy.

793
03:57:11.200 --> 03:57:26.959
And when your brain fills with that healing energy, the

794
03:57:27.159 --> 03:57:51.600
feeling of comfort and relaxation increases deeply, increases in a

795
03:57:51.680 --> 03:58:11.159
way that your mind charts to feel perhaps bit drowsy

796
03:58:11.879 --> 03:58:22.399
because it's not needed, and it may start to drift

797
03:58:31.200 --> 03:58:38.040
if that's what's needed. So if you're listening to this

798
03:58:39.920 --> 03:58:44.200
and what you need is deep relaxation, that's what you'll get.

799
03:58:46.360 --> 03:58:53.280
If what you need is to fall asleep naturally and

800
03:58:53.440 --> 03:59:02.079
easily as your mind drifts, that's also what will happen.

801
03:59:07.719 --> 03:59:15.479
Because by pressing that play button on the podcast and

802
03:59:15.760 --> 03:59:22.120
listening to me, you give permission for your body and

803
03:59:22.200 --> 03:59:34.239
your mind. In fact, you give the command to your

804
03:59:34.280 --> 03:59:45.639
body and your mind to relax deeply and to drift

805
03:59:45.719 --> 03:59:54.799
off to sleep if that's what you want or need.

806
04:00:02.319 --> 04:00:12.120
And as I focus on the different parts of your body,

807
04:00:12.959 --> 04:00:21.799
you may start to just drift, and then you come

808
04:00:21.879 --> 04:00:27.159
back again and you hear me talking, and I'm focusing

809
04:00:27.280 --> 04:00:36.840
on a different parts of your body, and you may

810
04:00:37.799 --> 04:00:46.879
find yourself drifting. You don't realize you're drifting until you

811
04:00:47.040 --> 04:00:55.399
stop drifting and you're alert again to my voice. Focusing

812
04:00:56.520 --> 04:01:01.360
on a different part of your body arts to relax

813
04:01:01.559 --> 04:01:14.040
even deeper, because that drifting is basically you already in

814
04:01:14.120 --> 04:01:24.559
the sleep zone. And the more you drift, the longer

815
04:01:24.600 --> 04:01:34.399
you drift, and the longer you drift, eventually that drifting

816
04:01:34.600 --> 04:01:46.479
continues into sleep, and that's the last you remember until

817
04:01:46.520 --> 04:01:55.520
you wake up in your own time, when you experience

818
04:01:55.799 --> 04:02:03.440
the right amount of sleep for you, because when you do,

819
04:02:05.319 --> 04:02:16.360
and if you do fall asleep, it's extremely pleasant, so relaxing,

820
04:02:19.360 --> 04:02:36.600
so deep healing sleep. I'm going it feels so nice

821
04:02:38.760 --> 04:02:48.719
to relax into your own body and mind as you

822
04:02:48.879 --> 04:02:56.719
feel that healing energy is spreading through you. Relaxing use

823
04:02:56.840 --> 04:03:18.440
so deeply, relaxing is so so deeply. As we start

824
04:03:18.600 --> 04:03:41.120
to focus on your eyes, moving down to your jaw,

825
04:03:42.520 --> 04:04:24.959
down to your neck, your shoulders, arms, hands, fingers, your chest,

826
04:04:31.000 --> 04:05:05.440
your stomach, your back, your spine, your hips, your legs,

827
04:05:12.920 --> 04:05:48.000
your feet, your toes, and that feeling iseting, spreading and

828
04:05:48.239 --> 04:06:02.280
growing inside your body, feeling you up. Now, let's focus

829
04:06:02.360 --> 04:06:12.280
again on parts of your body, focusing this time on

830
04:06:12.360 --> 04:06:25.319
your forehead. Now on your mouth, your lips, your tongue,

831
04:06:28.440 --> 04:06:44.680
the whole of your mouth. Focus in on your fingers.

832
04:06:49.920 --> 04:06:54.520
Maybe you could move your fingers a little bit. You

833
04:06:54.639 --> 04:07:10.280
can focus on each one individually, both hands, and even

834
04:07:10.360 --> 04:07:14.079
though if you focus on both of your hands now,

835
04:07:15.680 --> 04:07:24.040
they almost seemed to just melt into one. Where is

836
04:07:24.120 --> 04:07:31.760
your right hand? Start in your left hand end, almost

837
04:07:31.879 --> 04:07:43.440
as if just mixed together. Now focusing on your knees,

838
04:07:49.280 --> 04:08:12.399
just noticing how your knees fell. Now, focusing on your elbows,

839
04:08:15.040 --> 04:08:27.520
focusing on both of your elbows, just observing the feeling

840
04:08:30.159 --> 04:09:02.120
of your elbows. Now focusing observing the back of your neck,

841
04:09:12.040 --> 04:09:49.559
feeding the energy in the back of your neck, absurd

842
04:09:52.040 --> 04:11:12.120
your ankles, being aware physical sensation's in your ankles. Noticing

843
04:11:14.559 --> 04:11:31.000
now your toes on both of your feet, being aware

844
04:11:32.879 --> 04:12:26.319
how your toes feel right now, notice sin how your

845
04:12:26.920 --> 04:13:15.799
entire body feels, noticing your mind feels. Now letting go,

846
04:13:24.360 --> 04:14:05.840
letting go, letting go everything, letting go, letting go, letting

847
04:14:06.440 --> 04:14:33.079
go everything everything. I'm going to start now, and I

848
04:14:33.079 --> 04:14:35.200
would like you just, first of all, just to see

849
04:14:35.239 --> 04:14:43.479
yourself lying down on that message table, lying on your front.

850
04:14:44.680 --> 04:14:52.680
Your head is supported your arms are supported and you

851
04:14:52.719 --> 04:14:59.479
feel comfortable and breathing. It's really easy, and you feel

852
04:15:02.920 --> 04:15:05.920
you feel confident in how you look as well. So

853
04:15:06.319 --> 04:15:10.799
there's none of that issue of body problems or shyness,

854
04:15:11.360 --> 04:15:19.520
because I'm a professional and this is a therapy session,

855
04:15:20.319 --> 04:15:28.399
so none of that stuff matters whatsoever. This is about you.

856
04:15:31.120 --> 04:15:37.000
This is about how you feel and how you can

857
04:15:38.319 --> 04:15:44.799
enjoy that sense of comfort and relaxation that comes from

858
04:15:45.360 --> 04:15:51.559
letting go and allowing my hands my fingers to relax

859
04:15:51.639 --> 04:16:02.680
you by a message your body. So I want to

860
04:16:02.719 --> 04:16:07.840
start off just by placing my hands on the back

861
04:16:07.879 --> 04:16:12.840
of your head, just gently, just so you can feel, well,

862
04:16:12.879 --> 04:16:21.360
my hands feel like really on you. So you can

863
04:16:21.399 --> 04:16:23.719
maybe feel the warmth of my hands on the back

864
04:16:23.760 --> 04:16:29.280
of your head. And with my hands to the side

865
04:16:29.280 --> 04:16:33.920
of your head, not pressing, but just holding there very gently,

866
04:16:36.840 --> 04:16:39.920
maybe over your ears, and a little bit on your face,

867
04:16:41.120 --> 04:16:46.360
just so you can feel my hands so you can

868
04:16:46.440 --> 04:16:59.639
become accustomed to them. And now put my hands on

869
04:16:59.680 --> 04:17:04.000
the back of your head again and gently let them

870
04:17:04.079 --> 04:17:16.479
slide down onto the back of your neck. You can

871
04:17:16.520 --> 04:17:26.639
feel my hands gently stroking the back of your neck

872
04:17:26.799 --> 04:17:33.319
to start with, just so you can get used to

873
04:17:33.440 --> 04:17:38.120
the the feeling with my hands on your skin, get

874
04:17:38.200 --> 04:17:46.559
accustomed to realize that you're safe and it's all good,

875
04:17:46.840 --> 04:17:56.440
it's all fine, And I'm going to start gently messaging

876
04:17:57.200 --> 04:18:14.120
the muscles in the back of your neck with both hands. Now,

877
04:18:14.120 --> 04:18:20.319
this is a very trusting situation, really, because our next

878
04:18:20.479 --> 04:18:24.920
is so fragile, and to have someone have their hands

879
04:18:25.440 --> 04:18:30.479
around your neck in that way can sometimes be problematic

880
04:18:30.520 --> 04:18:36.120
for people, which is why messages are quite good, because

881
04:18:36.120 --> 04:18:44.760
it allows you to relax and to get in touch

882
04:18:44.959 --> 04:19:01.879
with trust, to feel peaceful and calm. And there's a

883
04:19:01.959 --> 04:19:10.719
massage the sides of your neck, gently moving from the

884
04:19:10.719 --> 04:19:14.600
bottom of your neck. It would be sort of near

885
04:19:14.600 --> 04:19:18.000
where your shoulders start, I guess, all the way up

886
04:19:19.959 --> 04:19:25.440
to your jaw, your ears, kind of area that side

887
04:19:25.479 --> 04:19:30.520
of your neck. Of course, it's a lot longer than

888
04:19:30.879 --> 04:19:45.879
the front of your neck. And then massage in the

889
04:19:46.639 --> 04:19:54.399
back of your neck, especially that area where perhaps we

890
04:19:54.559 --> 04:20:03.159
hold tension. As that area's message. You can actually feel

891
04:20:04.319 --> 04:20:06.879
a sense of release in the back of your neck,

892
04:20:12.440 --> 04:20:17.719
and maybe you can breathe it out as well. Notice

893
04:20:17.760 --> 04:20:30.479
how it feels, Notice how you feel. And then moving

894
04:20:30.680 --> 04:20:34.399
down to that area between your neck and your shoulders

895
04:20:35.799 --> 04:20:44.760
that muscle area. Starting to message that area on both sides.

896
04:20:46.920 --> 04:20:49.159
I mean, this would be the area that a lot

897
04:20:49.159 --> 04:20:51.319
of people would message if they were going to give

898
04:20:51.360 --> 04:20:57.840
you like a shoulder message. Even that's not technically the shoulders,

899
04:20:58.360 --> 04:21:00.879
but it's all the muscles at least to the shoulders

900
04:21:02.639 --> 04:21:07.520
from the neck and a game that can hold tension

901
04:21:08.559 --> 04:21:14.719
and stress. And when massaged sometimes a nice deep message

902
04:21:14.879 --> 04:21:22.399
is useful. And you decide how deep that message is,

903
04:21:33.680 --> 04:21:40.719
and just allow my knuckles just to dig in to

904
04:21:40.799 --> 04:21:50.280
get to those muscles and to really relaxed all the

905
04:21:50.399 --> 04:22:08.479
time being firm yet gentle with you and just stroking

906
04:22:08.600 --> 04:22:17.079
down the area to your actual shoulders, moving to the

907
04:22:17.159 --> 04:22:28.120
muscles of your shoulders and maybe initially just pulling up

908
04:22:28.319 --> 04:22:32.000
the shoulders a little bit of the table, just to

909
04:22:32.040 --> 04:22:36.360
give you a little bit of a stretch, but very gently.

910
04:22:42.799 --> 04:22:45.520
And you've got the muscles at the front of your shoulders,

911
04:22:46.200 --> 04:22:57.200
the sides and the back. Again, this is a path

912
04:22:57.360 --> 04:23:02.719
that can really take quite a bit of pressure, quite

913
04:23:02.760 --> 04:23:10.879
a bit of needing if if you wish to really

914
04:23:12.680 --> 04:23:18.159
release the tension to really get into those muscles and

915
04:23:21.600 --> 04:23:24.959
you can let your fingers in there, I can feel

916
04:23:25.120 --> 04:23:31.840
really nice. Sometimes it's just being stroked gently or being

917
04:23:32.479 --> 04:23:42.440
massaged quite strongly. It can all be beneficial to the

918
04:23:42.479 --> 04:24:01.120
relaxation of the muscles in your shoulders. Now to move

919
04:24:01.239 --> 04:24:10.639
down your arms, we do one arm at a time,

920
04:24:11.520 --> 04:24:20.600
starting with your right arm. Well I do is I

921
04:24:20.840 --> 04:24:25.040
just lift your arm up, just hold it to the

922
04:24:25.159 --> 04:24:32.520
side of you that way still be attached, and I

923
04:24:32.719 --> 04:24:47.360
just message the tops of your arms all the way

924
04:24:47.399 --> 04:25:12.280
down to your forearms into your wrists, gently massaging that part,

925
04:25:14.920 --> 04:25:21.639
the softer part, which is the under part of the arm,

926
04:25:21.680 --> 04:25:25.760
which leads to the crease in your elbow. The inside

927
04:25:26.840 --> 04:25:41.719
it's much more sensitive skin. Sometimes just having that stroked

928
04:25:44.280 --> 04:25:59.920
I feel really nice, pleasurable and relaxing. Now moving down

929
04:26:01.319 --> 04:26:13.719
to your right hand, just holding your hand in both

930
04:26:13.760 --> 04:26:23.440
of my hands, just pressing gently on the back of

931
04:26:23.479 --> 04:26:34.360
your hand and stretching your fingers ever so lightly at

932
04:26:34.399 --> 04:26:49.280
the same time pressing down and messaging each finger, and

933
04:26:49.319 --> 04:27:00.680
then starting to massage the palms of the hand, turning

934
04:27:00.760 --> 04:27:11.559
the hand gently, stretching it gently, and actually having your

935
04:27:11.680 --> 04:27:20.159
handheld can really be an emotional experience sometimes even if

936
04:27:20.239 --> 04:27:25.200
it is a stranger, so when you don't know very well,

937
04:27:26.120 --> 04:27:32.559
like a massage person or a therapist maybe because it's

938
04:27:32.680 --> 04:27:51.959
intimate and you can feel nice, you can feel safe.

939
04:27:53.440 --> 04:27:56.399
And as I put that right arm back down where

940
04:27:56.399 --> 04:28:07.959
it was, we're gonna do the same with your left arm,

941
04:28:07.959 --> 04:28:18.079
exactly the same. Massage in the muscles in your arm

942
04:28:18.280 --> 04:28:26.360
all the way down to your rest, stroking the inside

943
04:28:26.440 --> 04:28:35.920
of your arm, just being gentle or as firm as

944
04:28:36.079 --> 04:28:56.079
you require, and then massaging your left hand, stretching the

945
04:28:56.239 --> 04:29:07.719
fingers gently, message in the palm of your left hand,

946
04:29:17.319 --> 04:29:45.319
and you can feel so so relaxing, so comforting, and

947
04:29:45.319 --> 04:29:56.159
I just wrest your left arm back down. Start to

948
04:29:57.120 --> 04:30:07.840
message your back, the biggest part of your body, starting

949
04:30:07.920 --> 04:30:14.200
at the top, starting again where we already have been,

950
04:30:14.959 --> 04:30:19.680
the area at the top in between his shoulders, near

951
04:30:19.719 --> 04:30:24.920
your neck. Going back the massage in that area again,

952
04:30:26.000 --> 04:30:39.760
but this time moving downwards, taking a downward stroke to

953
04:30:39.799 --> 04:30:47.680
the middle of your back, working from the outside inwards,

954
04:30:47.680 --> 04:30:51.840
a massage in the your back, but.

955
04:30:52.000 --> 04:30:56.120
The outsides of your back.

956
04:31:00.239 --> 04:31:15.920
Parts where your arms with maybe rest against almost the

957
04:31:15.959 --> 04:31:29.200
part that connects your front to your back. Just messaging

958
04:31:29.399 --> 04:31:40.760
down firmly but gently, as firm as you want, moving

959
04:31:40.879 --> 04:31:45.000
down and moving across a little bit and moving all

960
04:31:45.040 --> 04:31:51.360
the way down again, being very gentle yet firm as

961
04:31:51.399 --> 04:32:03.040
you choose. Eventually you get to the spine. We can

962
04:32:03.120 --> 04:32:07.959
message the muscles on either side of your spine from

963
04:32:08.040 --> 04:32:13.639
the top of your neck all the way down to

964
04:32:13.760 --> 04:32:22.600
your lower back. We can do that a few times.

965
04:32:25.600 --> 04:32:33.680
Sometimes people would use the knuckle or the two fingers

966
04:32:33.719 --> 04:32:39.479
and just go your side of the spine almost just

967
04:32:39.680 --> 04:32:42.840
push down, go all the way down to the bottom

968
04:32:42.840 --> 04:32:51.399
of the spine, each time releasing tension and opening up

969
04:32:51.959 --> 04:33:01.239
the body, stretching your body so that you feel more

970
04:33:01.280 --> 04:33:18.680
relaxed but at the same time rejuvenated. And now I'm

971
04:33:18.680 --> 04:33:25.319
going to move to one side, to your right side,

972
04:33:27.200 --> 04:33:32.040
and from the bottom of your ribs to your pelvis,

973
04:33:32.799 --> 04:33:39.040
I'm going to massage that area of your back. I'll

974
04:33:39.159 --> 04:33:42.200
stretch over the other side and I will pull the

975
04:33:42.319 --> 04:33:49.119
muscles gently and massage and push from one end that

976
04:33:49.360 --> 04:33:53.639
side or way to my side. It's in the middle

977
04:33:53.720 --> 04:33:58.880
of fact to where your spine is. Massage in that

978
04:33:59.119 --> 04:34:03.840
side of your spine the opposite side to where I'm standing.

979
04:34:06.200 --> 04:34:12.240
It's almost like kneading bread. There's that big area which

980
04:34:12.319 --> 04:34:24.119
is firm yet lots there to message potentially one of

981
04:34:24.119 --> 04:34:30.759
the most important places to actually have a message because

982
04:34:30.799 --> 04:34:36.720
you really feel it. You really feel the release and

983
04:34:36.799 --> 04:34:45.000
the pleasure of having your lower back massaged. It releases

984
04:34:45.360 --> 04:34:53.759
so much from your body that's not useful, starting a

985
04:34:53.799 --> 04:34:59.880
healing process which will continue long after this recording is over.

986
04:35:09.200 --> 04:35:12.080
The message in this part of your body not only

987
04:35:12.200 --> 04:35:17.119
feels really good for you, it's actually fun to do

988
04:35:18.400 --> 04:35:24.119
because it is, as I said, like kneading bread, it's

989
04:35:24.119 --> 04:35:28.080
a part that you can really get hold of and

990
04:35:28.200 --> 04:35:41.799
really message deeply. If that's your choice, then I'm going

991
04:35:41.880 --> 04:35:43.919
to move over to the other side of your body

992
04:35:44.360 --> 04:35:53.080
and do the same with the opposite part of your

993
04:35:53.159 --> 04:36:03.000
lawer bag. Kneading and messaging from your side a way

994
04:36:04.919 --> 04:36:07.680
to the middle of your back where your spine is

995
04:36:12.040 --> 04:36:21.360
pressing and kneading firm and gentle at the same time.

996
04:36:23.279 --> 04:36:35.959
It feels so releasing this mixture of pleasure, comfort, release, calmness,

997
04:36:36.159 --> 04:36:47.840
relaxation or mixed together. Plus there's that feeling from your

998
04:36:47.880 --> 04:36:53.040
stomach as it's been stretched. Even though you're in your

999
04:36:53.080 --> 04:36:57.439
stomach now, you can feel it being stretched because that

1000
04:36:57.560 --> 04:37:08.919
whole area is connected to your stomach. Now we're going

1001
04:37:09.000 --> 04:37:13.959
to move or move further up to your top of

1002
04:37:14.000 --> 04:37:18.560
your body, and I we do the same this time,

1003
04:37:19.759 --> 04:37:26.599
starting with your upper back, put my hands forward over

1004
04:37:27.840 --> 04:37:34.680
and mess massage in that area up to your spine,

1005
04:37:35.240 --> 04:37:39.319
from the side of your body up to your spine.

1006
04:37:39.599 --> 04:37:45.799
So some of that massage area, the muscle tissue or

1007
04:37:45.840 --> 04:37:49.880
whatever fatty tissue even will be possibly from your chest

1008
04:37:51.680 --> 04:37:59.119
because all connected chest and the back connect together. I'm

1009
04:37:59.119 --> 04:38:02.200
going to be message gin and just pulling some of

1010
04:38:02.279 --> 04:38:10.279
that skin from your side up and massaging that area

1011
04:38:13.240 --> 04:38:19.200
of your upper back all the way to your spine.

1012
04:38:21.840 --> 04:38:24.080
And then I'll move down a bit and I'll continue

1013
04:38:24.639 --> 04:38:27.479
with the middle of your back, doing exactly the same

1014
04:38:27.520 --> 04:38:45.119
thing as gentle, as deep as you choose. Now, I'll

1015
04:38:45.159 --> 04:38:49.240
move or the other side again and do the exact

1016
04:38:49.439 --> 04:38:53.200
same thing with the top of your back on the

1017
04:38:53.240 --> 04:39:02.840
other side from pretty much underneath your arm area really

1018
04:39:08.200 --> 04:39:18.040
to your spine, and then continuing that all the way

1019
04:39:18.119 --> 04:39:36.680
down including your lower your middle of your back. I'm

1020
04:39:36.720 --> 04:39:41.840
gonna go to your thighs, the backs of your thighs

1021
04:39:44.319 --> 04:39:51.400
and the sides of your thighs, starting with your right

1022
04:39:51.520 --> 04:40:00.759
leg and massage in the back and the sides of

1023
04:40:00.880 --> 04:40:09.240
your thighs gently and firmly. There's a lot of muscles there.

1024
04:40:10.119 --> 04:40:12.919
It's an area that can be very tense at times

1025
04:40:13.560 --> 04:40:16.959
and maybe needs a little bit more pressure than the

1026
04:40:16.959 --> 04:40:24.919
rest of the body that's up to you. You can

1027
04:40:25.000 --> 04:40:31.720
gently stroke the back of your legs where you know,

1028
04:40:32.319 --> 04:40:38.439
opposite your knee joint or underneath your knee joint, very sensitive,

1029
04:40:38.680 --> 04:40:51.360
gentle area. And then working down to your calf muscles.

1030
04:40:54.240 --> 04:41:04.400
Massage in your calf muscles thoroughly and deeply pitches using

1031
04:41:04.439 --> 04:41:23.319
both hands and fingers, Digging deep to your ankles, in

1032
04:41:23.439 --> 04:41:29.680
the back of your back of your ankles, just gently

1033
04:41:29.840 --> 04:41:42.200
message in that area, maybe lifting the leg and stretching

1034
04:41:42.360 --> 04:42:05.000
a little bit. Moving to the right foot, massage in

1035
04:42:07.560 --> 04:42:14.319
the bottom of your feet and the sides of your

1036
04:42:14.360 --> 04:42:31.080
feet gently but firm enough so they don't tickle, and

1037
04:42:31.200 --> 04:42:36.680
just allow the pleasure that you get from having your

1038
04:42:36.720 --> 04:42:46.119
feet massaged to just overtake you as I continue to

1039
04:42:46.240 --> 04:42:52.639
message your feet, the bottoms of your feet, the sides,

1040
04:42:55.240 --> 04:43:00.959
your arches, your heel. You can put a lot of

1041
04:43:01.040 --> 04:43:07.000
pressure into your heel and it feels amazing, Yet the

1042
04:43:07.119 --> 04:43:15.240
arches need to be a bit more gentle. Stretching your

1043
04:43:15.360 --> 04:43:21.880
toes gently a massage in the bottoms of your toes

1044
04:43:22.520 --> 04:43:37.840
with my fingers, each one individually. Moving over to the

1045
04:43:38.000 --> 04:43:47.400
left leg to do exactly the same thing. Starting at

1046
04:43:47.439 --> 04:43:51.880
the top of the thighs, work in the back of

1047
04:43:51.959 --> 04:43:59.560
the thighs and the sides, massaging deeply and gently, a

1048
04:43:59.639 --> 04:44:13.720
whole area, working all the way down. And this is

1049
04:44:13.759 --> 04:44:20.000
an area that maybe you could like to spend more

1050
04:44:20.040 --> 04:44:28.680
time relaxing and messaging. So perhaps if you wanted like

1051
04:44:28.759 --> 04:44:33.520
a bigger future recording, I want to spend more time

1052
04:44:33.599 --> 04:44:45.040
on one particular area. As you move down to your

1053
04:44:45.080 --> 04:44:58.959
calf muscles, Massage in your calf muscles firmly and gently,

1054
04:45:04.639 --> 04:45:13.520
move down your ancor into your feet. Massage in the

1055
04:45:13.560 --> 04:45:23.639
backs of your feet, the bottoms of your feet, stretching

1056
04:45:23.880 --> 04:45:30.200
your toes and massage in each tone individually. And the

1057
04:45:30.599 --> 04:45:36.040
feeling of pleasure and release that you experience when you're

1058
04:45:36.119 --> 04:45:58.040
having your feet massaged feels really good. Now I should

1059
04:45:58.080 --> 04:46:01.880
turn over in your mind, HM, laying on your back,

1060
04:46:09.279 --> 04:46:21.319
I'm just going to start again for your neck area

1061
04:46:21.959 --> 04:46:29.680
in your shoulders, just to get back in touch with

1062
04:46:29.799 --> 04:46:46.959
that area. And as you move up, I can clean

1063
04:46:47.000 --> 04:46:51.560
my hands, make them all fresh, because now I'm going

1064
04:46:51.639 --> 04:47:01.720
to message your face gently, starting off with your forehead.

1065
04:47:07.959 --> 04:47:13.680
Your eyes are closed and I can just stretch your

1066
04:47:13.759 --> 04:47:24.759
eyes a little bit, pushing up on your eyebrows, just

1067
04:47:25.000 --> 04:47:38.279
massaging around your scalp, massaging down your cheeks, around your ears,

1068
04:47:41.360 --> 04:47:54.880
into your chaw, gently, the sides of your neck, your chin.

1069
04:48:01.680 --> 04:48:02.080
Hm hmm.

1070
04:48:05.880 --> 04:48:13.599
Then just moving down from your neck down to your chest,

1071
04:48:17.360 --> 04:48:21.000
starting him by message in the very top of your

1072
04:48:21.080 --> 04:48:29.560
chest where the collar phone is. Give a side of

1073
04:48:29.639 --> 04:48:41.520
the collarbone, and then just massage in the hole of

1074
04:48:41.599 --> 04:49:02.479
the chest, moving the chest around. Because it's quite a

1075
04:49:02.599 --> 04:49:08.040
large area. You can move from one side to the next,

1076
04:49:12.400 --> 04:49:18.840
moving my hands underneath pretty much where your arms are

1077
04:49:23.200 --> 04:49:28.479
stretching up, stretching some of the muscles of your back

1078
04:49:28.520 --> 04:49:42.240
in the process, moving up over your chest, and they're

1079
04:49:42.240 --> 04:49:59.319
moving down again. Then aloud my hands. They're just massage

1080
04:49:59.439 --> 04:50:07.119
gently and slide down towards your stomach, starting in the

1081
04:50:07.119 --> 04:50:14.000
middle of your chest, and then gradually my hands moving

1082
04:50:14.080 --> 04:50:21.119
apart and massage in and sliding at the same time,

1083
04:50:23.040 --> 04:50:39.840
moving down to just below your rib cage, moving down,

1084
04:50:42.080 --> 04:50:49.759
then massaging up again, giving your chest all the attention

1085
04:50:51.560 --> 04:51:05.880
that it needs to feel completely relaxed. Remembering them I'm

1086
04:51:05.880 --> 04:51:09.959
also going to be focusing on your sides as well,

1087
04:51:11.439 --> 04:51:17.639
an area that really doesn't get much attention but feels

1088
04:51:17.720 --> 04:51:28.159
really good when it's massaged. Just stroking my hands down

1089
04:51:28.279 --> 04:51:35.400
the sides of your body, just below your arms, all

1090
04:51:35.400 --> 04:51:48.000
the way down to your hips. Now moving to your

1091
04:51:48.040 --> 04:51:53.520
stomach area, I'm going to stand one side of you

1092
04:51:54.119 --> 04:51:58.639
like I did when I did your lower back. I'm

1093
04:51:58.680 --> 04:52:03.560
gonna do a similar pre process of just stretching the

1094
04:52:03.680 --> 04:52:17.360
muscles from your side, gently massaging from one side to

1095
04:52:17.400 --> 04:52:25.959
the next, move in a whole area from below your

1096
04:52:26.080 --> 04:52:30.040
ribs all the way down to below your belly button,

1097
04:52:37.240 --> 04:52:39.599
and then move around to the other side of you

1098
04:52:40.279 --> 04:52:59.040
and repeat that process of relaxing, deeply, calmly. You feel loose,

1099
04:53:00.759 --> 04:53:06.200
you feel free. And it's something about having your stomach

1100
04:53:06.319 --> 04:53:14.360
massage that's different from any other part because we do

1101
04:53:14.799 --> 04:53:19.360
have a tendency of holding a different kind of stress

1102
04:53:19.400 --> 04:53:23.080
in our stomachs that we may not be aware of.

1103
04:53:28.880 --> 04:53:34.639
As a Now massage your stomach in front of your stomach,

1104
04:53:36.560 --> 04:53:47.560
making circles around your belly button, and then going the

1105
04:53:47.599 --> 04:53:57.479
other way around. There's a gentleness and a freedom that

1106
04:53:57.680 --> 04:54:09.080
comes and feeling how you're feeling as I now move

1107
04:54:09.520 --> 04:54:18.119
down the tops of your thighs the muscles, massaging them,

1108
04:54:18.200 --> 04:54:21.639
and I can do this two legs at the same time,

1109
04:54:23.799 --> 04:54:33.240
pressing down, massaging deeply those muscles in your thighs at

1110
04:54:33.240 --> 04:54:42.080
front of your thighs, and moving down to your knees,

1111
04:54:42.880 --> 04:54:55.560
gently massaging your knees, sliding down your shins, putting pressure

1112
04:54:55.639 --> 04:55:03.400
on either side of your shin gently softly but firmly,

1113
04:55:07.560 --> 04:55:17.400
moving down to your ankles, stroking the tops of your feet,

1114
04:55:23.400 --> 04:55:28.840
and then with each foot in each hand, just gently

1115
04:55:29.040 --> 04:55:37.400
messaging the whole of the foot, the top, the bottom,

1116
04:55:38.119 --> 04:55:46.439
your heel, your ankle, your toes, messaging every part of

1117
04:55:46.520 --> 04:55:56.959
your feet. Feels so good to let go and enjoy

1118
04:55:57.400 --> 04:56:21.400
the process, Enjoy feeling so deeply relaxed, so much comfort,

1119
04:56:21.639 --> 04:56:28.599
and so many feelings that come just from touching your skin.

1120
04:56:39.360 --> 04:56:45.319
And you can just lie there for as long as

1121
04:56:45.360 --> 04:56:58.000
you choose, enjoying the feeling of deep comfort from being

1122
04:56:58.080 --> 04:57:29.840
massaged by me. Enjoy fear deeply. Lights, and all we're

1123
04:57:29.880 --> 04:57:40.479
gonna do is blow out some candles. In your mind,

1124
04:57:50.639 --> 04:58:01.000
there are gonna be a hundred candles, and you're going

1125
04:58:01.080 --> 04:58:10.439
to blow each one out individually, one by one, starting

1126
04:58:11.279 --> 04:58:19.799
at one hundred. As I count down all the way

1127
04:58:19.840 --> 04:58:27.439
down to one, and each time I say a number,

1128
04:58:32.880 --> 04:58:39.799
you can imagine that candle in front of you, and

1129
04:58:39.799 --> 04:58:49.599
I'd like you to actually physically gently blow that candle out,

1130
04:58:55.919 --> 04:59:08.360
just a big blows, just a gentle m and that

1131
04:59:08.680 --> 04:59:18.319
candle will extinguish. And then I'll say the next number

1132
04:59:19.759 --> 04:59:28.759
as we move down, and you can just h blow

1133
04:59:28.840 --> 04:59:38.240
that one out as well. And as we move down

1134
04:59:38.319 --> 04:59:48.959
the numbers, you'll find yourself feeding more and more relaxed.

1135
04:59:51.959 --> 04:59:57.959
If you need to sleep, you'll also find yourself becoming

1136
05:00:00.000 --> 05:00:13.439
incredibly tired and sleepy. In fact, you may struggle to

1137
05:00:13.520 --> 05:00:27.400
blow out all one hundred of these candles. As you

1138
05:00:27.599 --> 05:00:54.599
feel more and more deeply relaxed, more and more deeply tired,

1139
05:00:58.919 --> 05:01:06.240
and the firm ear you go down, the more your

1140
05:01:06.360 --> 05:01:19.959
mind starts to drift. You may find that you stop

1141
05:01:20.240 --> 05:01:33.439
listening to me after a while. And even though there

1142
05:01:33.439 --> 05:01:42.439
maybe background sounds where you are, you'll be aware of

1143
05:01:42.479 --> 05:01:43.840
those sounds.

1144
05:01:46.720 --> 05:01:47.799
At the moment.

1145
05:01:52.720 --> 05:02:08.080
Be me start to just not even notice them at

1146
05:02:08.159 --> 05:02:24.639
all because they're unimportant. Where I am, I've got the

1147
05:02:24.720 --> 05:02:31.880
sounds of the birds. There's horrors, the pigeon who likes

1148
05:02:31.919 --> 05:02:37.919
to say hello sometimes. And there's the odd plane that

1149
05:02:38.040 --> 05:02:54.759
goes by, maybe traffic and trains in the distance, But

1150
05:02:54.840 --> 05:02:59.919
none of that scenems important whatsoever.

1151
05:03:00.040 --> 05:03:00.319
Mhm.

1152
05:03:04.639 --> 05:03:14.200
More candles you blow out, the less important anything is.

1153
05:03:19.000 --> 05:03:30.479
More candles you blow out, the further seemed to move

1154
05:03:31.080 --> 05:03:50.639
away from sounds and from general date days. Stuff seems

1155
05:03:50.680 --> 05:04:05.159
to just move away on its own. You feel more.

1156
05:04:07.360 --> 05:04:24.840
Calmer with every candle you blow out, guiding you.

1157
05:04:28.200 --> 05:04:41.279
The next number. Do you hear me say? And then

1158
05:04:41.360 --> 05:04:59.040
you blow that candle out too? So easy, so simple.

1159
05:05:08.560 --> 05:05:22.599
We're gonna start by introducing the first candle, which is

1160
05:05:22.639 --> 05:05:41.560
a hundred. First candles one hundred. When you blow that

1161
05:05:41.919 --> 05:06:01.479
candle out, you'll find immediately a slight change in how

1162
05:06:01.560 --> 05:06:08.439
you feel, as well as the.

1163
05:06:08.319 --> 05:06:26.119
Real sense of positivity growing within you, relaxation and sleepiness.

1164
05:06:29.360 --> 05:06:53.119
Expanding. Starting with one hundred, blow out by candle.

1165
05:06:52.799 --> 05:07:28.880
Now ninety nine, candle.

1166
05:07:30.799 --> 05:08:36.080
Ninety eight, cand ninety seven came we like this, sick

1167
05:09:04.000 --> 05:10:38.040
candle ninety five, hand ninety four, candle ninety three, ten nine,

1168
05:10:38.520 --> 05:12:26.000
two ninety one and ninety and eighty nine, and grety

1169
05:12:27.799 --> 05:15:55.360
eight and eighties candle eighties eight five, and end and.

1170
05:16:08.840 --> 05:19:28.880
Eighty two and two one can seventy nine, candle seventy eight,

1171
05:19:37.759 --> 05:20:40.400
candle seventy seven, candle fifty six, candle seventy five, candle

1172
05:20:43.159 --> 05:21:40.360
seventy four, candle seventy three, candle seventy two, candle seventy one,

1173
05:22:01.040 --> 05:23:02.119
candle seventy one, candle seventy and sixty nine, candle sixty eight,

1174
05:23:11.840 --> 05:23:50.919
candle sixty seven, candle sixty five mm, candle sixty four

1175
05:23:59.639 --> 05:24:52.279
mm HM, candle sixty four, candle sixty three, candle sixty two,

1176
05:25:08.200 --> 05:26:53.599
sixty one, candle sixty fifty nine, handle fifty eight, candle

1177
05:26:57.319 --> 05:28:23.720
fifty seven, candle fifty six, candle fifty five, candle fifty four,

1178
05:28:45.919 --> 05:30:00.319
handle fifty three, end fifty two, cand fifty two, h

1179
05:30:11.799 --> 05:32:07.880
handle fifty two, candle fifty one, candle fifty candle foty nine,

1180
05:32:20.000 --> 05:33:04.479
can foot he ate, candle.

1181
05:33:07.720 --> 05:35:24.639
Forty seven, candle forty six, candle forty five and forty two,

1182
05:35:29.360 --> 05:37:39.040
candle who do, candle forty, candle thirty nine and thirty eight,

1183
05:38:08.400 --> 05:40:21.919
candle thirty seven, candle thirty five, jent thirty four, pando

1184
05:40:25.880 --> 05:43:16.319
thirty three, thirty one, candle thirty candle twenty eighteen nine

1185
05:43:53.400 --> 05:46:23.599
candle twenty eight and twenty seven, twenty six, candle, twenty

1186
05:46:24.240 --> 05:48:27.279
five and two wine four end the twenty three and

1187
05:48:29.759 --> 05:50:54.000
twin keep and twenty one and to wenty en hand

1188
05:50:57.200 --> 05:56:00.119
ninety chendle seventeen ten sixteen chancel fourteen ten, no and

1189
05:56:00.479 --> 05:59:34.040
uh eleven and yeah, Jame do nine ten eight, sen

1190
05:59:37.599 --> 06:01:19.599
six m F can do.

1191
06:01:23.080 --> 06:02:13.720
Four and doy.

1192
06:03:10.919 --> 06:04:26.599
Seven two candle or let go of all of those thoughts, worries,

1193
06:04:26.880 --> 06:04:33.000
concerns about the past, thoughts about the future, and even

1194
06:04:34.479 --> 06:04:38.840
things you've been thinking about today. Just let it all

1195
06:04:38.919 --> 06:04:45.119
go because none of it is useful in this moment.

1196
06:04:50.040 --> 06:05:05.439
This is your opportunity to just focus on feeling relaxed,

1197
06:05:09.720 --> 06:05:16.159
allowing yourself to get in touch with that natural sense

1198
06:05:18.240 --> 06:05:26.360
of peace that we all have within us. It's available

1199
06:05:26.439 --> 06:05:31.279
for everyone. It just sometimes takes a little bit of

1200
06:05:31.400 --> 06:05:38.799
effort to set up the right time and place in

1201
06:05:39.080 --> 06:05:45.319
order for you to just let go. Because when you

1202
06:05:45.520 --> 06:05:53.279
do decide to let go and relax, that's what your

1203
06:05:53.319 --> 06:06:02.040
body starts to do because you've chosen. You've chosen to

1204
06:06:02.479 --> 06:06:09.599
just allow your body to unwind and your mind starts

1205
06:06:09.680 --> 06:06:17.159
to slow down, and it's a nice feeling. It's a

1206
06:06:17.240 --> 06:06:21.479
nice feeling at the beginning, just to know that you

1207
06:06:21.959 --> 06:06:32.240
have chosen to decide to relax deeply, and because you've

1208
06:06:32.360 --> 06:06:40.840
made that decision, your body will just follow suit. Because

1209
06:06:40.919 --> 06:06:45.560
sometimes all the muscles in your body need is just

1210
06:06:45.880 --> 06:06:55.119
permission from you to relax. Because so often we're busy,

1211
06:06:55.400 --> 06:06:59.560
we're going from here to there, we're walking around, and

1212
06:06:59.680 --> 06:07:07.040
we're doing stuff, and the body doesn't have any time

1213
06:07:07.279 --> 06:07:15.680
or space to really relax deeply. So it kind of

1214
06:07:15.759 --> 06:07:21.360
waits for you to lead the way, waits for your permission.

1215
06:07:25.680 --> 06:07:32.159
And when you do give your permission, when you give

1216
06:07:32.240 --> 06:07:38.520
the say so, when you say okay, it's time for

1217
06:07:38.639 --> 06:07:48.279
your body to let go completely and relax totally, your

1218
06:07:48.319 --> 06:07:57.799
body just follows. It's like a breath of relief. Ah good,

1219
06:07:57.919 --> 06:08:04.799
I can now relax. That feeling at the end of

1220
06:08:04.880 --> 06:08:08.159
a day, of a very physical day that you may

1221
06:08:08.240 --> 06:08:12.040
experience in the past, where you get home and you

1222
06:08:12.279 --> 06:08:16.000
just sit down on a chair, maybe you kick your

1223
06:08:16.080 --> 06:08:22.200
shoes off and not Ah feels so nice knowing that

1224
06:08:22.319 --> 06:08:26.599
you don't have to get up again for a little while,

1225
06:08:26.639 --> 06:08:30.360
at least, if you choose, you can just sit there

1226
06:08:30.479 --> 06:08:43.040
for maybe an hour to It feels blissful. And just

1227
06:08:43.240 --> 06:08:48.279
by sitting down like that, your body knows that it's

1228
06:08:48.400 --> 06:08:54.080
time to relax. Your body has been given permission from you.

1229
06:08:56.279 --> 06:09:06.599
Because it's a mindset. In your mind, you're prepared to

1230
06:09:06.799 --> 06:09:16.360
let go of everything and just completely allow all the

1231
06:09:16.639 --> 06:09:25.439
stress of your body to evaporate. Any tensions can just

1232
06:09:25.799 --> 06:09:45.200
gradually vanish. It's almost like magic, really, because that sense

1233
06:09:45.479 --> 06:09:51.720
of relaxation in your body, it's a very natural state.

1234
06:09:53.599 --> 06:09:58.200
It's not something unusual. It may feel unusual when you

1235
06:09:58.360 --> 06:10:01.639
first start to relax a huge if you haven't really

1236
06:10:03.080 --> 06:10:06.959
spent a lot of time focusing and giving yourself this

1237
06:10:07.159 --> 06:10:12.200
space to let go completely and relax. They seem are

1238
06:10:12.360 --> 06:10:20.639
most alien, but it isn't. It's actually the most natural

1239
06:10:20.759 --> 06:10:29.319
thing in the world to let go completely, to relax totally,

1240
06:10:31.319 --> 06:10:38.040
the most natural thing in the world to allow yourself

1241
06:10:42.439 --> 06:10:49.799
to feel really calm in your mind. And it is

1242
06:10:50.080 --> 06:10:57.759
almost like a literal unwinding. It's like you press a

1243
06:10:57.880 --> 06:11:06.599
button and all the tension just releases, and it's like

1244
06:11:06.759 --> 06:11:10.680
a wheel, like a cog, like the inside of a clock,

1245
06:11:10.919 --> 06:11:14.759
just unwinding. And it's almost like you could see the

1246
06:11:15.759 --> 06:11:21.080
little wind up knob that's used just going the opposite

1247
06:11:21.159 --> 06:11:27.119
way that you choose to wind it up, and the

1248
06:11:27.360 --> 06:11:37.959
energy that fremetic stress for energy gradually winding down, losing

1249
06:11:38.080 --> 06:11:45.840
its power, losing its strength as a sense of relaxation

1250
06:11:46.240 --> 06:11:57.000
becomes stronger and deeper, and you may find a the

1251
06:11:57.240 --> 06:12:07.680
more relaxed you, that your mind starts to wonder, maybe

1252
06:12:10.639 --> 06:12:13.200
just seem to stop listening to me for a while,

1253
06:12:13.360 --> 06:12:19.959
and your mind goes somewhere else, and then you realize

1254
06:12:20.000 --> 06:12:25.000
you're listening to me again, and that is just your

1255
06:12:25.159 --> 06:12:35.880
mind drifting to sleep, which is quite natural, because sometimes

1256
06:12:36.119 --> 06:12:43.159
when we're stressed and tense, we're not mean I actually

1257
06:12:43.279 --> 06:12:48.159
be aware of what we need or we physically your

1258
06:12:48.279 --> 06:12:58.520
emotionally need in this moment. But when you allow your

1259
06:12:58.599 --> 06:13:04.360
body and mind to relax completely and you let go

1260
06:13:04.479 --> 06:13:13.520
of all thoughts, concerns, worries, ideas, all letting them go,

1261
06:13:14.560 --> 06:13:22.959
allow them to drop onto the floor. When you start

1262
06:13:23.080 --> 06:13:31.560
to get in touch with the feelings of such relaxation,

1263
06:13:35.360 --> 06:13:41.919
this feels so nice, to be in touch with the

1264
06:13:42.200 --> 06:13:51.279
calmness of the different body parts as they become looser

1265
06:13:53.040 --> 06:14:06.639
and looser. Even your breathings seems easier and more natural, effortless,

1266
06:14:10.040 --> 06:14:15.439
as that cool enters through your mouth or nose into

1267
06:14:15.520 --> 06:14:26.400
your lungs, breathing in comforts and relaxation, and then just

1268
06:14:26.560 --> 06:14:35.880
breathing out any excess remain intentional stress from every part

1269
06:14:36.119 --> 06:14:43.479
of your body and mind. And as you start to

1270
06:14:43.599 --> 06:14:51.959
focus on your mind, maybe you notice that things have

1271
06:14:52.119 --> 06:14:58.599
come to a standstill or maybe just much much lower

1272
06:14:59.360 --> 06:15:09.040
than before, because your mind is not really needed when

1273
06:15:09.240 --> 06:15:17.279
listening to my voice, which allows your mind to relax

1274
06:15:19.319 --> 06:15:27.360
just as deeply as your body. And that's synchronicity between

1275
06:15:28.919 --> 06:15:38.159
the relaxation of your body and relaxation of your mind.

1276
06:15:40.520 --> 06:15:50.479
Let you know that feeling completely calm, loose, and relaxed

1277
06:15:52.919 --> 06:16:08.759
really is a great healing experience fear and has so

1278
06:16:09.200 --> 06:16:17.159
many positive benefits for your body, mind, and your life.

1279
06:16:19.840 --> 06:16:26.439
To be able to let go everything and to relax

1280
06:16:27.680 --> 06:16:38.599
completely in all parts of your body and mind. Even

1281
06:16:38.720 --> 06:16:54.040
your boneses are axed, all your muscles are axed, even

1282
06:16:54.319 --> 06:17:07.840
the skin that covers your body is relaxed. Every hair

1283
06:17:11.000 --> 06:17:25.279
that you have is also deeply relaxed. And your brain

1284
06:17:29.159 --> 06:17:43.759
restarts to feel the benefits of this healing relaxation. And

1285
06:17:43.959 --> 06:17:50.360
as you focus on the inside of your scalp where

1286
06:17:50.360 --> 06:17:56.639
your brain is, you can start to realize and notice

1287
06:17:58.279 --> 06:18:09.479
the benefits of your brain relaxing deeply. Then it's your

1288
06:18:09.639 --> 06:18:21.919
brain continues to relax sends those messages to the rest

1289
06:18:22.119 --> 06:18:32.680
of your body and your mind to re relax even

1290
06:18:32.959 --> 06:18:55.119
more deeply, relax more completely, letting go of any remaining

1291
06:18:55.720 --> 06:19:04.680
force or concerns, allow them just to drop onto the

1292
06:19:04.840 --> 06:19:15.639
floor because they're no longer necessary in this moment, In

1293
06:19:15.759 --> 06:19:28.840
this moment of deep relaxation and calmness, filling your brain

1294
06:19:30.840 --> 06:19:53.959
with deep concentrated heathing, calming, relaxing every part of your brain,

1295
06:19:58.439 --> 06:20:14.959
feeling so loose and comfortable, so relaxed and be peaceful.

1296
06:20:18.240 --> 06:20:21.040
Your brain feels.

1297
06:20:22.240 --> 06:20:23.080
So light.

1298
06:20:25.080 --> 06:20:33.880
And so healthy in a sense of deep deep comfort

1299
06:20:36.279 --> 06:20:48.680
really does allow you to enjoy those ever increase in

1300
06:20:49.159 --> 06:21:04.080
sensations of comfort, that is spreading throughout your body, relaxing

1301
06:21:04.720 --> 06:21:19.919
each and every muscle of your body, eat deeper and deeper,

1302
06:21:23.040 --> 06:21:40.680
much more deeper than before, much more comfort spreading through

1303
06:21:42.080 --> 06:21:53.240
your body in your mind, be so peaceful and calm,

1304
06:21:56.080 --> 06:22:10.560
so very very peaceful in avery part of your body,

1305
06:22:12.240 --> 06:22:28.240
letting go mm hmm, a everything averything, so peaceful and calm,

1306
06:22:31.680 --> 06:22:52.840
so relax Every second the passes you feel d path dpath,

1307
06:22:54.880 --> 06:23:07.720
relax d deeper and deeper, last.

1308
06:23:10.439 --> 06:23:30.279
Calm, so calm, peace for so very peace, from your head.

1309
06:23:30.599 --> 06:23:42.720
Down to your toes. Such peace and comfort growing all

1310
06:23:43.639 --> 06:23:56.959
all the time, Such peace and comfort spreading through your

1311
06:23:57.159 --> 06:24:13.799
body and mind deep deeper, such comfort spreading and sinking

1312
06:24:14.200 --> 06:24:20.599
deeper into a muscle of your body.

1313
06:24:24.240 --> 06:24:25.840
So you feel.

1314
06:24:28.040 --> 06:24:34.000
Amazing, so relaxed.

1315
06:24:36.599 --> 06:24:37.840
So piece, so.

1316
06:24:42.599 --> 06:24:53.479
So relax and peaceful, letting go.

1317
06:24:57.400 --> 06:24:58.240
Everything.

1318
06:25:02.599 --> 06:25:08.759
We're going to do a body scan, focusing on firstly

1319
06:25:08.959 --> 06:25:13.680
how you feel in your body, not trying to change

1320
06:25:14.360 --> 06:25:20.000
how you feel, not trying to relax, not trying to

1321
06:25:20.200 --> 06:25:27.360
move away from any discomfort or stress or tension. Just accepting,

1322
06:25:28.919 --> 06:25:34.000
observing and accepting how you feel in the different parts

1323
06:25:34.080 --> 06:25:40.720
of your body, Just allowing yourself to be exactly as

1324
06:25:40.799 --> 06:25:52.279
you are, to notice, to get in touch with how

1325
06:25:52.360 --> 06:25:59.720
you actually feel in this moment. I'm going to start

1326
06:25:59.799 --> 06:26:10.720
off off by focusing on your hands. Just be aware

1327
06:26:10.799 --> 06:26:19.240
of your hands. I'd like you to move your hands around,

1328
06:26:20.680 --> 06:26:26.279
just maybe move your fingers a little bit. I've been

1329
06:26:26.439 --> 06:26:32.759
enclosing your hands very gently, just so that you can

1330
06:26:34.720 --> 06:26:41.720
get in touch with how your hands and your fingers feel.

1331
06:26:47.159 --> 06:27:06.080
Very very slow movements. Focus now on your feet, and

1332
06:27:06.200 --> 06:27:10.080
if you can just do kind of an equivalent with

1333
06:27:10.279 --> 06:27:16.000
your feet is you've just done with your hands, Maybe

1334
06:27:17.439 --> 06:27:24.840
turn in your ankles, moving your feet around, moving your

1335
06:27:24.959 --> 06:27:38.240
toes gently, but only very gently and very slowly, noticing

1336
06:27:38.759 --> 06:27:53.360
how your feet feel in this moment. Focusing now on

1337
06:27:53.479 --> 06:28:01.520
your eyes. I like you to just focus on your eyelids.

1338
06:28:03.959 --> 06:28:07.000
Maybe you can open and close your eyes a couple

1339
06:28:07.040 --> 06:28:12.159
of times to really get in touch with how you

1340
06:28:12.360 --> 06:28:18.360
feel when you do close your eyes. The muscle changes

1341
06:28:20.720 --> 06:28:26.599
in your eyes when you do close them, maybe raising

1342
06:28:26.720 --> 06:28:35.799
your eyebrows. It stretches the tops of your eyes, perhaps

1343
06:28:36.000 --> 06:28:43.959
squinting your eyes, scrunching up your eyes just so you

1344
06:28:44.080 --> 06:28:52.319
can here it again, in touch with all aspects of

1345
06:28:53.520 --> 06:29:12.560
how your eyes feel. Right now. Now focusing on your thighs,

1346
06:29:14.919 --> 06:29:18.240
and you know it just starts you to gently tense

1347
06:29:18.479 --> 06:29:28.400
your thighs, just very very gently, just enough so you

1348
06:29:28.560 --> 06:29:42.200
can become more attuned to the physical sensation of your

1349
06:29:42.319 --> 06:29:47.720
upper legs, the front of your thighs, and the backs

1350
06:29:47.799 --> 06:30:02.119
of your thighs, noticing and observing how your thighs fear.

1351
06:30:03.400 --> 06:30:16.400
Right now, moving your focus to the back of your neck,

1352
06:30:20.080 --> 06:30:26.680
just noticing the back of your neck, the muscles, and

1353
06:30:26.840 --> 06:30:29.799
of course they lead to the side of your neck.

1354
06:30:31.279 --> 06:30:36.400
They also lead to the top of your back, which

1355
06:30:36.560 --> 06:30:41.919
leads to your shoulders. So as your focus on the

1356
06:30:42.119 --> 06:30:47.680
back of your neck, maybe you can move your head

1357
06:30:48.599 --> 06:30:56.360
gently upwards as if you're looking up. Maybe moving your

1358
06:30:56.439 --> 06:31:04.240
head down as if you're looking down. Perhaps moving your

1359
06:31:04.319 --> 06:31:16.200
headside to side, right to left, only very slowly and

1360
06:31:16.759 --> 06:31:25.000
very gently. I'm not trying to force anything. It has

1361
06:31:25.159 --> 06:31:33.840
to be very very gentle, just so you.

1362
06:31:33.959 --> 06:31:37.439
Can be more.

1363
06:31:39.119 --> 06:31:48.520
In touch with the feelings, with the sensations, the physical

1364
06:31:49.880 --> 06:31:59.159
sensations of how the back of your neck feels. Right now,

1365
06:32:06.720 --> 06:32:14.720
as we now focus on the tops of your arms,

1366
06:32:17.080 --> 06:32:21.919
the parts where your biceps and your triceps are between

1367
06:32:21.959 --> 06:32:29.680
your elbow and your shoulders. To focus on those parts,

1368
06:32:30.680 --> 06:32:36.400
the tops of your arms, you may like to just

1369
06:32:37.159 --> 06:32:48.479
tense them, but very very gently and slowly. See you're

1370
06:32:48.520 --> 06:32:57.959
not straining or putting any pressure or whatsoever on your arms.

1371
06:33:00.639 --> 06:33:07.319
It's just so that you can gain more of a

1372
06:33:07.639 --> 06:33:18.759
sense of how your upper arms are feeling in this moment,

1373
06:33:21.759 --> 06:33:32.479
and just noticing as you gently, very gently and slowly

1374
06:33:34.279 --> 06:33:45.240
tighten the muscles and then let go, notice how the

1375
06:33:45.439 --> 06:34:00.279
tops of your arms feel right now as a now

1376
06:34:00.919 --> 06:34:11.119
focus on your stomach, the area the lower abdomen area

1377
06:34:11.799 --> 06:34:20.200
below your belly button, moving all the way down to

1378
06:34:20.319 --> 06:34:30.919
your hips, just above your grind. Maybe you're able to

1379
06:34:32.360 --> 06:34:45.279
tense these muscles in the area very very gently and slowly,

1380
06:34:50.959 --> 06:34:55.119
if that's a difficult thing to do, and maybe you

1381
06:34:55.240 --> 06:35:05.720
can just move your body, pushing your stomach up, maybe

1382
06:35:05.880 --> 06:35:09.279
moving a little bit to the side using your hips,

1383
06:35:11.439 --> 06:35:19.639
just so you can get more in tune with how

1384
06:35:19.840 --> 06:35:38.799
your lower abdomen area is feeling in this moment. Just

1385
06:35:39.240 --> 06:36:01.439
noticing the physical sensations of your lower abdomen as you

1386
06:36:01.720 --> 06:36:17.000
move your attention to your mouth, noticing your lips and

1387
06:36:17.200 --> 06:36:35.040
inside your mouth, your teeth, your guns, your tongue, just

1388
06:36:35.360 --> 06:36:43.959
noticing how your tongue in your mouth feels. It may

1389
06:36:44.240 --> 06:36:52.919
help by moving your tongue around your mouth, moving it

1390
06:36:53.479 --> 06:37:00.880
to your left, maybe pressing it gently against the side

1391
06:37:01.040 --> 06:37:07.279
of your mouth, and then to the right, gently to

1392
06:37:07.439 --> 06:37:14.080
the side of your mouth, perhaps pressing up against the

1393
06:37:15.400 --> 06:37:22.200
top of your mouth, and then down gently against the

1394
06:37:22.279 --> 06:37:33.439
bottom of your mouth, always very slowly and a very

1395
06:37:36.040 --> 06:37:53.080
very gentle so that you can be aware of how

1396
06:37:53.319 --> 06:38:15.240
you feel in your mouth area. Now I'm going to

1397
06:38:15.479 --> 06:38:31.520
focus on your wrists, and I'm gonna ask you to

1398
06:38:31.759 --> 06:38:41.639
maybe just routate your wrists by moving your hands in

1399
06:38:41.759 --> 06:38:55.040
a circular motion very gently and slowly, just so that

1400
06:38:55.279 --> 06:39:15.959
you can feel the sensations that you are currently experiencing

1401
06:39:16.599 --> 06:39:29.319
in your risks. Perhaps move in your hands up and

1402
06:39:29.759 --> 06:39:55.319
down again very very gently and slowly, very gentle.

1403
06:39:58.720 --> 06:39:59.680
And s.

1404
06:40:13.560 --> 06:40:29.959
As we now start to observe your lower back. The

1405
06:40:30.279 --> 06:40:41.080
bad part is just above your hips, where your coxis

1406
06:40:41.200 --> 06:40:54.200
are a whole area which also really does include the

1407
06:40:54.520 --> 06:41:00.720
signs of your body because those muscles are very much

1408
06:41:00.880 --> 06:41:13.560
connected as those muscles also move into your hiperia, connect

1409
06:41:13.680 --> 06:41:28.880
into your buttocks the sides of your hips, And if

1410
06:41:28.959 --> 06:41:38.360
you're physically able to do so, maybe you can very

1411
06:41:38.680 --> 06:41:54.680
gently just move body evisus slightly, very slowly, some side

1412
06:41:54.880 --> 06:42:14.880
to side, just enough to gauge how you feel in

1413
06:42:15.080 --> 06:42:30.159
your lower back. Perhaps it could even move your hips

1414
06:42:30.560 --> 06:42:48.919
gently up and down gently slowly, in order to be

1415
06:42:49.479 --> 06:42:58.799
in touch with the physical sensations of your lower back.

1416
06:43:15.880 --> 06:43:31.080
As we know to your attention to your jaw, the

1417
06:43:31.400 --> 06:43:37.119
area from your chin all the way up so near

1418
06:43:37.200 --> 06:43:53.759
where your ears are, oh of your jaw, you can

1419
06:43:54.080 --> 06:44:02.919
just if it's okay to do same. Open your mouth,

1420
06:44:05.799 --> 06:44:17.400
not wide, no stretching, just very gently and slowly opening

1421
06:44:17.520 --> 06:44:40.240
your mouthing, closing your mouth very gently and slowly so

1422
06:44:40.520 --> 06:44:53.880
you can be in touch with how your jaw feels

1423
06:44:57.279 --> 06:45:29.639
now and I have to sit down your chest area,

1424
06:45:39.159 --> 06:45:44.040
and you don't need to do anything to move your

1425
06:45:44.279 --> 06:45:55.479
chest because it moves every time you breathe, and it

1426
06:45:55.720 --> 06:46:10.200
moves very gently and slowly automatically with each breath you take.

1427
06:46:17.279 --> 06:46:36.000
As you focus on how your chest feels when you breathe,

1428
06:47:04.919 --> 06:47:19.799
move in your focus to your forearms, your elbows. Maybe

1429
06:47:20.080 --> 06:47:32.680
you're able to very gently and slowly tense the muscles

1430
06:47:34.000 --> 06:47:40.520
in your forearms, and when you do that, you can

1431
06:47:40.840 --> 06:48:12.680
feel your elbows as well. Very gently and slowly, gently

1432
06:48:16.119 --> 06:48:52.119
and softly ob saving your forearms and dilpos no your

1433
06:48:52.400 --> 06:49:11.040
focus the rest of your back, your upper back in

1434
06:49:11.439 --> 06:49:29.400
the middle, the middle of your back again this part

1435
06:49:29.599 --> 06:49:44.200
of your body news also every time you breathe. You

1436
06:49:44.479 --> 06:49:58.279
may not notice that usually as you observe your upper

1437
06:49:58.479 --> 06:50:05.799
back in the middle off your back, you can really

1438
06:50:06.360 --> 06:51:01.639
feel that gentle and moment m m in your focus

1439
06:51:03.639 --> 06:51:17.360
into your hip area, your butties your brain, those muscles,

1440
06:51:17.560 --> 06:51:54.479
and those bones in your midsection. Just noticing how your

1441
06:51:54.799 --> 06:52:18.000
hips feel. Right now, you can very very gently move

1442
06:52:18.319 --> 06:52:32.639
your heads, maybe side to side very gently and s

1443
06:52:45.240 --> 06:53:26.119
very very gently softly, and now everything starts to slow down,

1444
06:53:32.599 --> 06:53:38.279
including the thoughts in your mind and your mind itself

1445
06:53:41.479 --> 06:53:48.159
just starts to gradually. It doesn't have to be instant,

1446
06:53:48.240 --> 06:53:56.240
but just gradually starting to It's almost like time is

1447
06:53:56.639 --> 06:54:07.799
storing chin. It's a slower pace to maybe what you're

1448
06:54:08.159 --> 06:54:15.799
used to in your day to day life. It's a

1449
06:54:16.040 --> 06:54:42.959
slower movement of energy, very small movements which make up

1450
06:54:43.319 --> 06:54:50.919
the larger movements, which is always the case. Now, when

1451
06:54:50.959 --> 06:54:56.119
you move your hand, it might seem like it's one movement,

1452
06:54:56.200 --> 06:55:04.159
but it's lots of minute different souls moving in accordance

1453
06:55:04.279 --> 06:55:15.439
with each other. And what happens in this space that

1454
06:55:15.639 --> 06:55:34.840
we're sharing is we move from that big movement into

1455
06:55:34.919 --> 06:55:52.279
those smaller movements, starting to focus on how your body feels,

1456
06:55:54.080 --> 06:55:58.400
not just as a whole, not just oh, i'm feel

1457
06:55:58.439 --> 06:56:03.119
in this way. I'm feeling stressed or tense, or I'm

1458
06:56:03.159 --> 06:56:08.520
feeling relaxed and calm. I'm feeling this way, I'm feeling

1459
06:56:08.639 --> 06:56:19.759
that way. Starting to notice that your body begins to

1460
06:56:19.919 --> 06:56:36.880
present to you small feelings around your body, small physical

1461
06:56:37.200 --> 06:56:56.159
sensations in your legs, whether pleasurable or not. Maybe resisting

1462
06:56:56.240 --> 06:57:04.520
the temptation to label them or to judge them, those feelings,

1463
06:57:06.759 --> 06:57:11.279
just thinking them, thinking about them is just being neutral,

1464
06:57:13.919 --> 06:57:29.200
just feelings, not being particularly concerned, but just noticing what

1465
06:57:29.439 --> 06:57:42.720
your body is telling you. The feelings in your arms,

1466
06:57:45.720 --> 06:57:50.680
instead of feeling the whole of the arm, Maybe notice

1467
06:57:50.919 --> 06:58:03.759
those individual feelings for all those different muscles and the skin,

1468
06:58:07.000 --> 06:58:12.840
the hairs of your arms, all the internal parts of

1469
06:58:12.919 --> 06:58:29.240
your arms, the veins, the bones, just being aware of

1470
06:58:32.319 --> 06:58:38.759
maybe your elbow on your right arm has a certain feeling.

1471
06:58:40.840 --> 06:58:54.560
Maybe your left wrist also has its own individual physical sensation.

1472
06:59:07.000 --> 06:59:13.720
What about your forearm on your right arm, you're right forearm.

1473
06:59:21.080 --> 06:59:27.119
There may not be any particular feeling that you could

1474
06:59:27.200 --> 06:59:35.080
even give a name to, may not feel like anything

1475
06:59:36.080 --> 06:59:46.279
other than just a feeling. You know, it's there. The

1476
06:59:46.400 --> 06:59:52.279
feelings in your shoulders, perhaps your shoulders, when you think

1477
06:59:52.319 --> 06:59:55.799
about them, you're kind of almost like they're the same,

1478
06:59:56.959 --> 07:00:02.639
you know, the same feeling, almost like you both of

1479
07:00:02.680 --> 07:00:07.279
your shoulders are just one thing. Of course, they're not

1480
07:00:15.959 --> 07:00:21.319
and when you focus on your left shoulder and then

1481
07:00:21.360 --> 07:00:27.959
on your right shoulder, maybe find that you move the

1482
07:00:28.119 --> 07:00:38.840
muscles a little bit, maybe tense the muscles gently, noticing

1483
07:00:40.200 --> 07:01:10.639
the difference in each shoulder and your lower back, the

1484
07:01:10.799 --> 07:01:14.880
left side of your lower back and the right side

1485
07:01:15.080 --> 07:01:25.720
of your lower back. Of course that connection to your

1486
07:01:25.799 --> 07:01:39.119
buttocks and to your hips, and also moving up into

1487
07:01:39.240 --> 07:01:52.119
the middle of your back. And sometimes like right now,

1488
07:01:52.240 --> 07:01:56.560
actually I want to focus on their part. When I

1489
07:01:56.639 --> 07:02:02.919
focused on my buttocks and I focused on the middle

1490
07:02:02.959 --> 07:02:05.880
of my back, I almost felt like the muscles in

1491
07:02:05.959 --> 07:02:16.000
my lower back were being stretched very gently, just stretched

1492
07:02:16.080 --> 07:02:22.599
a little bit. Even though I wasn't doing anything to

1493
07:02:24.000 --> 07:02:29.720
try to stretch your lower back, it just seemed to happen.

1494
07:02:30.919 --> 07:02:48.520
The feeling of very gently stretching your lower back comes along.

1495
07:02:52.240 --> 07:03:15.560
I have feeling in your chest, just noticing what sensations

1496
07:03:17.159 --> 07:03:34.840
you are experiencing in your chest right now. And there's

1497
07:03:34.880 --> 07:03:39.080
so much of the chest. Obviously there's the collar bone

1498
07:03:39.200 --> 07:03:46.000
leading to the chest. You've got the chest bone, You've

1499
07:03:46.040 --> 07:03:54.360
got the muscles in your chest. Of course, if you're female,

1500
07:03:55.040 --> 07:04:02.200
there's possibly the breasts. If you're male, you've got the

1501
07:04:05.080 --> 07:04:10.639
different Well, why not that different these days, but there

1502
07:04:10.680 --> 07:04:15.880
may be more muscles at the top of the chest,

1503
07:04:19.240 --> 07:04:23.520
but at the side underneath it's pretty much the same.

1504
07:04:24.319 --> 07:04:27.360
Whether you're a man or a woman. There's muscles there,

1505
07:04:28.720 --> 07:04:33.840
muscles that stretch out to your back, as well as

1506
07:04:33.959 --> 07:04:42.319
breast tissue which stretches and moves into your back, to

1507
07:04:42.520 --> 07:05:01.880
just being aware of your chest, being with whatever feeling

1508
07:05:02.040 --> 07:05:21.880
there is in your chest. When I noticed that, I

1509
07:05:22.040 --> 07:05:30.000
focus on my chest, I feel it in my back

1510
07:05:30.159 --> 07:05:33.919
and my upper back. I mean, I guess the obvious

1511
07:05:34.080 --> 07:05:41.720
reason would be because you know, I'll breathe in in,

1512
07:05:44.439 --> 07:05:47.599
then it stretches my chest and my back at the

1513
07:05:47.639 --> 07:06:11.119
same time. It feels it feels okay, doesn't feel I

1514
07:06:11.240 --> 07:06:15.319
got a little bit of pain in my right chest,

1515
07:06:17.599 --> 07:06:21.119
a little bit, not pain, but little discomfort, maybe.

1516
07:06:22.639 --> 07:06:30.759
Stiffness, possibly, I don't know. I noticed my shoulders are

1517
07:06:30.759 --> 07:06:33.520
also wanting to.

1518
07:06:35.840 --> 07:06:40.520
Flex for some reason. I think that's probably part of

1519
07:06:40.680 --> 07:06:49.000
my upper back, that connection between my shoulders and my

1520
07:06:49.119 --> 07:06:54.599
upper back, because I can move my shoulders and stretch

1521
07:06:54.799 --> 07:07:02.240
the muscles in my back moving a should backwards or up,

1522
07:07:04.240 --> 07:07:10.599
which then moves. I think it's the scapulous in your back.

1523
07:07:20.639 --> 07:07:28.319
It feels quite nice. Actually, a good thing about this

1524
07:07:28.639 --> 07:07:33.400
is you can, if you want to, you can just

1525
07:07:36.959 --> 07:07:48.639
flex or stimulate the various muscles in your body gently

1526
07:07:50.119 --> 07:07:53.560
in order to get more of a sense of how

1527
07:07:53.680 --> 07:08:08.560
they feel. And when you're relaxing, when you do tense

1528
07:08:08.639 --> 07:08:12.560
and muscle and you let it go and you let

1529
07:08:12.639 --> 07:08:21.639
it relax, it relaxes way more than it would normally.

1530
07:08:26.599 --> 07:08:31.840
But you have to feel that you're able to do that.

1531
07:08:33.439 --> 07:08:39.200
There's no point doing it if there's an issue with

1532
07:08:39.360 --> 07:08:44.759
the per part of your body. You need to be

1533
07:08:45.360 --> 07:08:58.319
gentle with yourself at all times when relaxing deeply, It's

1534
07:08:58.400 --> 07:09:14.159
important to be kind to yourself. As you notice your mind,

1535
07:09:18.479 --> 07:09:25.520
how much has your mind slowed down since we started

1536
07:09:26.919 --> 07:09:52.159
this recording? How came and peaceful is your mind right

1537
07:09:52.279 --> 07:10:04.639
now with nothing to think about and just my voice

1538
07:10:04.919 --> 07:10:14.799
to listen to, Because you know the intention behind this

1539
07:10:15.119 --> 07:10:24.240
recording is relaxation. At the very least, for you to

1540
07:10:24.520 --> 07:10:29.520
feel more relaxed at the end of recording than you

1541
07:10:29.720 --> 07:10:41.599
did at the beginning, at the very least, for your

1542
07:10:41.840 --> 07:10:53.119
mind to slow down as your body continues to relax,

1543
07:10:58.560 --> 07:11:09.400
because that's what you want to happen, that's what you

1544
07:11:10.119 --> 07:11:38.799
expect to happen, for relaxation, to fill your body, maybe

1545
07:11:39.200 --> 07:11:47.360
calm in your mind to the point of boredom. When

1546
07:11:47.439 --> 07:12:30.919
you start maybe to drift away drest in, it's almost

1547
07:12:31.200 --> 07:12:40.400
as if you're moving further away from your body in

1548
07:12:40.520 --> 07:12:53.959
your mind, just leaving that there, kind of liking it

1549
07:12:54.439 --> 07:13:00.319
an escape pod in a spaceship a movie. A space movie,

1550
07:13:00.439 --> 07:13:02.400
you know, when it gets a little pard in it

1551
07:13:04.279 --> 07:13:20.360
since the man far away from the spaceship, safe to

1552
07:13:20.520 --> 07:14:30.439
dream and continue to relax, drift in so slow and

1553
07:14:30.720 --> 07:15:25.360
be so so rare and peace and focusing on the

1554
07:15:27.599 --> 07:15:43.159
feeling of those individual parts of your body. That's a

1555
07:15:43.360 --> 07:16:02.520
relaxing One by one, you may find that every now

1556
07:16:02.599 --> 07:16:13.599
and then you realize that you aren't listening to my

1557
07:16:13.799 --> 07:16:25.400
voice because your mind started to imagine something different, maybe

1558
07:16:27.959 --> 07:16:37.159
started to almost move into some kind of a dreamy state,

1559
07:16:42.000 --> 07:16:48.319
And then you become aware of my voice again. And

1560
07:16:48.479 --> 07:16:54.840
even though you may want to focus on my voice,

1561
07:16:55.560 --> 07:17:02.959
you may also wish to allow your mind to just

1562
07:17:03.319 --> 07:17:23.200
drift naturally into that space of comfort and safety. As

1563
07:17:23.279 --> 07:17:37.880
you feel more comfort spreading through your body.

1564
07:17:40.560 --> 07:17:41.599
Like a warm.

1565
07:17:41.479 --> 07:17:58.080
Blanket covering you gently, keeping your body at just the

1566
07:17:58.400 --> 07:18:15.560
perfect bridger and even if you can hear background sounds,

1567
07:18:21.119 --> 07:18:33.439
they just don't seem to matter anymore. There's that sense

1568
07:18:33.560 --> 07:18:49.959
of peace spreads through your mind like a gentle breeze,

1569
07:18:52.959 --> 07:19:05.560
yet strong enough to blow away all naked activity, strong.

1570
07:19:05.400 --> 07:19:05.840
Enough to.

1571
07:19:09.240 --> 07:19:19.360
Remove from your mind any anxiety or stress that was

1572
07:19:19.560 --> 07:19:34.680
there before, and blow away any other thoughts or feelings

1573
07:19:35.080 --> 07:20:00.479
that just don't fit with the sense relaxation that is

1574
07:20:00.759 --> 07:20:26.080
feeling your body and your mind. Unless you focus on

1575
07:20:26.240 --> 07:20:32.680
your mind and count down from ten down to one,

1576
07:20:34.040 --> 07:20:44.400
and with each number you hear, your mind will become

1577
07:20:50.479 --> 07:21:10.080
slightly more next, just just slightly so, from ten down

1578
07:21:10.200 --> 07:21:17.240
to nine, just a slight movement, from nine down to eight,

1579
07:21:18.520 --> 07:21:34.959
just another small change in how you feel. Eight down

1580
07:21:35.080 --> 07:21:42.959
to seven. That feeling is a gap, almost like a

1581
07:21:43.439 --> 07:21:50.680
gap that starts to get wider, the gap between those

1582
07:21:51.639 --> 07:22:00.720
feelings that you used to have in your mind compared

1583
07:22:00.840 --> 07:22:07.599
to the feelings you have there growing now, feelings of

1584
07:22:07.840 --> 07:22:18.479
comfort and security and confidence, and the gap becomes wider.

1585
07:22:20.159 --> 07:22:27.360
Eight down to seven, seven down to six, And when

1586
07:22:27.360 --> 07:22:33.639
you get to five, your mind will start to have

1587
07:22:33.799 --> 07:22:47.319
a certain physical sensation, almost like there's a magnet outside

1588
07:22:47.439 --> 07:22:53.439
of your head sucking the tension and the stress and

1589
07:22:53.560 --> 07:23:01.439
any remaining feelings that you don't want them out through

1590
07:23:01.520 --> 07:23:12.080
your skull. And then down to four you can start

1591
07:23:12.240 --> 07:23:21.240
to really experience that sense of not just emptiness, but space,

1592
07:23:26.599 --> 07:23:34.200
a place full of fresh air, a place where you

1593
07:23:34.360 --> 07:23:41.040
can stretch. It's almost as if as you go down

1594
07:23:41.159 --> 07:23:46.599
to four and three, your mind is expanding with this

1595
07:23:47.919 --> 07:23:56.759
sense of peace and tranquility growing.

1596
07:23:58.919 --> 07:24:00.520
As it moves down to.

1597
07:24:04.040 --> 07:24:13.240
When you get to one, your mind just feels exactly

1598
07:24:13.439 --> 07:24:23.520
how you want to feel. It's almost a perfect feeling,

1599
07:24:29.360 --> 07:24:40.880
maybe the sensation that you'd like to keep a place

1600
07:24:41.200 --> 07:25:02.840
that's safe, where nothing can affect you at all, and

1601
07:25:03.000 --> 07:25:09.279
you can stay in that that space of comfort and confidence,

1602
07:25:12.000 --> 07:25:18.880
confident in your own ability to create this space and

1603
07:25:19.080 --> 07:25:26.159
this feeling of comfort within your own mind just by

1604
07:25:26.360 --> 07:25:36.319
counting from ten down to one. And this is something

1605
07:25:36.520 --> 07:25:40.560
that you can do yourself when you're on your own,

1606
07:25:45.439 --> 07:25:49.400
the time when you can maybe sit down, maybe just

1607
07:25:49.479 --> 07:26:01.520
for a few minutes, close your eyes, just counts slowly

1608
07:26:02.200 --> 07:26:15.360
from ten down to one and re experience these feelings

1609
07:26:16.959 --> 07:26:25.319
in your mind. And when you feel that way in

1610
07:26:25.439 --> 07:26:41.000
your mind, your body copies your mind and that feeling

1611
07:26:41.200 --> 07:26:48.040
is spread through your spine and your nervous system into

1612
07:26:48.400 --> 07:27:01.159
every part of your body, travels through your bloodstream, healing

1613
07:27:01.520 --> 07:27:21.400
and relaxing every particle of your existence. Now we can

1614
07:27:22.400 --> 07:27:30.319
we can practice this a few times before the end

1615
07:27:30.400 --> 07:27:35.279
of the recording, and then you can practice on your own.

1616
07:27:37.360 --> 07:27:47.119
And each time you count from ten out one, the

1617
07:27:47.319 --> 07:27:59.240
feelings of comfort, calmness, and deep deep relaxation becomes stronger

1618
07:28:00.680 --> 07:28:14.880
and deeper, filling your mind and your brain with these

1619
07:28:16.080 --> 07:28:26.880
positive chemicals, the spread throughout your body, relaxing you so quickly,

1620
07:28:28.959 --> 07:28:38.840
relaxing your whole body and mind so very very easily

1621
07:28:41.439 --> 07:28:48.560
just by counting from ten down to one.

1622
07:28:53.560 --> 07:28:54.400
That so we're going to do.

1623
07:28:54.799 --> 07:28:58.439
Now, I'm going to count from ten down to one.

1624
07:28:59.520 --> 07:29:04.000
I'd like you to repeat the number after me. So

1625
07:29:04.119 --> 07:29:12.880
when I say ten, you can just repeat to yourself ten.

1626
07:29:18.520 --> 07:29:27.840
Just notice, be aware of how you feel in your

1627
07:29:28.000 --> 07:29:37.520
mind and your body. Then when I say nine, you

1628
07:29:37.639 --> 07:29:53.439
can repeat to yourself nine again, noticing the increase in

1629
07:29:53.680 --> 07:30:01.639
comfort and calmness in your mind end in your body.

1630
07:30:07.599 --> 07:30:17.040
The same want to say eight, I want to say seven, six,

1631
07:30:19.479 --> 07:30:33.919
I want to say five, four, When I say three, two,

1632
07:30:38.279 --> 07:30:43.240
and lastly you want to say one, you can repeat

1633
07:30:43.560 --> 07:30:44.479
that number.

1634
07:30:51.959 --> 07:30:52.080
Now.

1635
07:30:52.200 --> 07:30:57.799
Of course, when you do this on your own without

1636
07:30:57.919 --> 07:31:02.919
listening to me, you can say the numbers or whatever

1637
07:31:04.520 --> 07:31:12.959
speed that you feel is necessary for you, so you

1638
07:31:13.119 --> 07:31:18.919
can adapt. So if you feel you want to say

1639
07:31:19.040 --> 07:31:24.880
the numbers ten down to one faster than I do,

1640
07:31:26.639 --> 07:31:29.159
then you go ahead and do that. Or if you

1641
07:31:29.400 --> 07:31:33.360
feel when you do it yourself that you'd like to

1642
07:31:33.599 --> 07:31:41.959
have more more space between the numbers, maybe take a

1643
07:31:42.040 --> 07:31:48.880
lot longer to get from ten all the way down

1644
07:31:49.479 --> 07:32:06.479
to one, that's your choice also to do. So I'm

1645
07:32:06.520 --> 07:32:15.000
going to count from ten down to one, and when

1646
07:32:15.000 --> 07:32:18.759
I get to one, that will be the end of

1647
07:32:18.919 --> 07:32:25.639
this recording, unless, of course, you're listening with music, and

1648
07:32:25.799 --> 07:33:41.599
the music will continue. Ten nine fight s.

1649
07:34:41.840 --> 07:35:47.240
Four us.

1650
07:36:16.319 --> 07:37:42.520
Chat u twenty nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1651
07:37:47.240 --> 07:38:32.439
twelve eleven, ten nine eight, seven, six, five, four three

1652
07:38:37.479 --> 07:39:01.040
two one. Now open your eyes, noticing how you physically

1653
07:39:01.119 --> 07:39:10.159
feel having counted down from twenty to one, allowing stress

1654
07:39:10.279 --> 07:39:14.159
and tension to leave through your fingertips and your toes.

1655
07:39:15.680 --> 07:39:20.400
And as you focus on your fingertips maybe they feel

1656
07:39:20.400 --> 07:39:27.200
a little bit tingly, which is I suppose quite understanding,

1657
07:39:27.319 --> 07:39:32.400
considering attention has been exiting your body through your fingertips.

1658
07:39:38.880 --> 07:39:40.880
So now I'm going to count from twenty down to

1659
07:39:41.000 --> 07:39:48.200
one again. This time you're going to feel relief of

1660
07:39:48.400 --> 07:39:54.080
tension and stress and the anxiety that you may have

1661
07:39:58.759 --> 07:40:07.119
leaving through your stomach. Just leaving through your stomach, almost

1662
07:40:07.200 --> 07:40:12.959
as if it's just releasing the whole of your stomach.

1663
07:40:13.759 --> 07:40:18.639
You'll navl to just above your chest or below your chest,

1664
07:40:18.759 --> 07:40:23.319
rather so surround in your belly button area, the whole area.

1665
07:40:25.439 --> 07:40:30.000
You can feel the tension of your body where it's left,

1666
07:40:30.279 --> 07:40:35.599
just releasing from that area, and you may notice that

1667
07:40:35.720 --> 07:40:40.799
your stomach will become very relaxed as I count down

1668
07:40:41.799 --> 07:42:06.119
from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1669
07:42:10.200 --> 07:42:27.000
three two what And you can open your eyes again

1670
07:42:27.080 --> 07:42:29.720
if you choose, or you can just keep them closed

1671
07:42:30.479 --> 07:42:36.159
because it feels relaxing. Just notice how your stomach feels.

1672
07:42:37.599 --> 07:42:41.240
I notice as your focus, just do a little scan

1673
07:42:41.479 --> 07:42:48.040
of your body, not to say your body feels focusing

1674
07:42:50.799 --> 07:42:57.959
on your upper body, your back, chest, stomach, lags, arms, hands, feet,

1675
07:43:01.000 --> 07:43:07.919
just noticing and you know, you may start to feel

1676
07:43:10.400 --> 07:43:14.200
more of a sense of tiredness, which may be the

1677
07:43:14.319 --> 07:43:20.360
reason you listening to this recording because you would like

1678
07:43:20.599 --> 07:43:30.040
to let go completely of everything and drip off into

1679
07:43:30.159 --> 07:43:45.159
a nice, natural, calm, relaxing sleep. So now we're going

1680
07:43:45.240 --> 07:43:54.680
to focus on your forehead, and if you choose, you

1681
07:43:54.759 --> 07:44:00.479
can incorporate your eyes in this focus as well your head.

1682
07:44:00.560 --> 07:44:06.680
In your eyes, it's that whole area basically almost as

1683
07:44:06.720 --> 07:44:09.479
if you were wearing a mask, you know, like a

1684
07:44:11.479 --> 07:44:16.840
I don't know, a Batman mask or something, or I'm

1685
07:44:16.919 --> 07:44:19.639
trying to fa zorro or something, you know, the kind

1686
07:44:19.639 --> 07:44:22.799
of mask that covers your eyes but also covers quite

1687
07:44:22.840 --> 07:44:28.880
a lot of the forehead, and focusing on that area

1688
07:44:29.400 --> 07:44:31.680
because that's the area that we're now going to release

1689
07:44:32.599 --> 07:44:38.119
tension and stress from your mind and your brain. From

1690
07:44:38.200 --> 07:44:42.360
your mind, and any tension that you may have remaining

1691
07:44:42.439 --> 07:44:47.159
in your face, in your neck and your jaw, in

1692
07:44:47.279 --> 07:44:53.279
your eyes, your forehead, and or your scalp. So basically

1693
07:44:53.479 --> 07:44:59.319
any tension within your head area, including your mind and

1694
07:44:59.479 --> 07:45:07.080
your brain, and that's going to be released through your

1695
07:45:07.159 --> 07:45:14.159
fullhead in your eyes. As I count down again from

1696
07:45:14.720 --> 07:46:39.319
twenty down to one, now, twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1697
07:46:44.919 --> 07:47:14.560
four three one. Noticing as you scan your face with jaw,

1698
07:47:15.119 --> 07:47:23.959
your eyes with cheap bones, your ears, your forehead, your scalp,

1699
07:47:25.599 --> 07:47:29.240
your neck, the back of your neck, in the front

1700
07:47:29.319 --> 07:47:33.119
of your neck, the sides of your neck, and your throat.

1701
07:47:39.439 --> 07:47:50.520
Noticing being aware of the comfort increased, be in the relaxation,

1702
07:47:52.639 --> 07:47:57.520
not just in your head and neck and mind, also

1703
07:47:58.040 --> 07:48:07.520
the rest of your body. Just notice how loose and

1704
07:48:07.840 --> 07:48:11.479
calm you feel, and how easily.

1705
07:48:13.240 --> 07:48:14.759
It is to just let go.

1706
07:48:17.599 --> 07:48:41.639
Completely, let go completely, how easily That's what I'm going

1707
07:48:41.720 --> 07:48:45.080
to do now, is I wanted to focus on the

1708
07:48:45.240 --> 07:48:52.599
top of your head and am We're going to allow

1709
07:48:54.279 --> 07:49:03.439
every last piece of tension, stress that might be lingering

1710
07:49:03.720 --> 07:49:10.000
or hiding in your body or mind or head to

1711
07:49:10.279 --> 07:49:15.319
just be sucked out on the top of your head

1712
07:49:17.720 --> 07:49:25.400
and released into the air a moth sucked out into

1713
07:49:25.520 --> 07:49:31.200
the clouds. Imagine a big cloud of God your head,

1714
07:49:33.159 --> 07:49:38.319
almost like a whirlpool, and this can suck that tension.

1715
07:49:39.520 --> 07:49:41.200
Out the top of your head.

1716
07:49:43.319 --> 07:49:52.080
And just take it away a good just focus, imagine

1717
07:49:52.119 --> 07:49:55.799
an opening on the top of your head with that

1718
07:49:56.240 --> 07:50:00.880
tension and stress, and any remain in shoes may be

1719
07:50:01.119 --> 07:50:04.720
worries of concerns that are no use to you. Now

1720
07:50:06.040 --> 07:50:08.439
you can all be sucked down at the top of

1721
07:50:08.520 --> 07:50:15.279
your head and taken away. As I count down again

1722
07:50:15.959 --> 07:51:17.840
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve,

1723
07:51:23.639 --> 07:52:00.520
even ten nine eight seven six wye.

1724
07:52:05.560 --> 07:52:10.639
Four three.

1725
07:52:14.720 --> 07:52:46.119
Two whah, breathe, noticing how you feel, how relaxed and

1726
07:52:46.439 --> 07:53:00.840
calm you physically and mentally feel right now, help peaceful

1727
07:53:02.959 --> 07:53:09.680
your mind feels. It feels so nice to just let go,

1728
07:53:11.959 --> 07:53:21.240
to give yourself some space to breathe easily, to think calmly,

1729
07:53:26.119 --> 07:53:30.959
and just to take a break from all that pointless

1730
07:53:31.159 --> 07:53:36.639
worry and concerns about things that you don't need to

1731
07:53:36.759 --> 07:53:47.360
think about right now, because this is your time to

1732
07:53:47.599 --> 07:53:56.400
let go. This is your space to enjoy feeling deeply relaxed,

1733
07:53:58.520 --> 07:54:06.000
peaceful in your mind, relaxed in your body. They can

1734
07:54:06.119 --> 07:54:15.319
feel so good, so nice to just not have to

1735
07:54:15.520 --> 07:54:26.680
do anything, to be able to really enjoy that serenity

1736
07:54:27.439 --> 07:54:35.400
that comes with letting go completely, that peacefulness that comes

1737
07:54:35.599 --> 07:54:53.279
with being in this peaceful space, and you can keep

1738
07:54:53.720 --> 07:54:58.360
this sense of calmness for as long as you choose.

1739
07:55:06.439 --> 07:55:12.159
If you choose to drift off into a deep, healing,

1740
07:55:12.520 --> 07:55:21.240
natural sleep, then you can do that. It's completely up

1741
07:55:21.360 --> 07:55:29.240
to you. And you can keep this feeling of calmness

1742
07:55:30.240 --> 07:55:36.639
physically in your mind as long as you choose to

1743
07:55:36.840 --> 07:55:52.119
feel completely relaxed, completely relaxed. And I'd like you to

1744
07:55:52.599 --> 07:56:06.520
make up your mind that you're going to relax, and

1745
07:56:06.520 --> 07:56:09.759
I want to explore that with you. What it feels

1746
07:56:09.919 --> 07:56:16.720
like when you actually decide that you're going to relax,

1747
07:56:18.400 --> 07:56:24.840
not forcing yourself, but giving yourself that. I guess it

1748
07:56:24.959 --> 07:56:27.599
is a command, really, isn't it. When you're telling yourself

1749
07:56:29.639 --> 07:56:37.040
relax in a gentle but firm way that only you

1750
07:56:37.360 --> 07:56:42.439
can really tell yourself in that way. You can't really

1751
07:56:42.479 --> 07:56:46.479
have someone else saying to you now it relax, relax,

1752
07:56:47.119 --> 07:56:51.159
you know, and it needs to be gentle, but you can't.

1753
07:56:51.319 --> 07:56:58.439
Someone else can't really have the same the same kind

1754
07:56:58.560 --> 07:57:06.119
of influence or power that you have over your own

1755
07:57:07.360 --> 07:57:17.520
physicality over how you feel, because when you say it

1756
07:57:17.959 --> 07:57:26.200
to yourself, it means more. It's personal, and your brain

1757
07:57:26.479 --> 07:57:31.279
and your unconscious mind and your body listens to what

1758
07:57:31.520 --> 07:57:37.520
you say. So for example, we'll test it out and

1759
07:57:37.680 --> 07:57:40.400
do a little test, a few little tests along the way,

1760
07:57:41.759 --> 07:57:46.919
and you can get more of an idea of the force,

1761
07:57:47.880 --> 07:57:54.560
the positive force that you can have in creating a

1762
07:57:54.759 --> 07:57:58.720
sense of comfort and relaxation in your body and your

1763
07:57:58.799 --> 07:58:08.119
mind quite quickly just by you telling yourself to relax.

1764
07:58:12.799 --> 07:58:16.400
So I'm going to start by it's focus on your hands.

1765
07:58:20.040 --> 07:58:22.240
To focus on your hands and just tell your hands

1766
07:58:22.639 --> 07:58:28.560
to relax, and just say relax. As you focus on

1767
07:58:28.639 --> 07:58:35.599
your hands, you could say my hands are relaxed, or

1768
07:58:35.639 --> 07:58:39.720
I want my hands to relax. But I think if

1769
07:58:39.759 --> 07:58:46.479
you actually do it directly by focusing and imagining that

1770
07:58:46.560 --> 07:58:50.360
your hands can hear what you're saying, you know, like

1771
07:58:50.400 --> 07:58:55.639
they've got little ears, which is a bit weird. So

1772
07:58:55.919 --> 07:59:12.759
talking to your hands and just say relax, medicine how

1773
07:59:12.840 --> 07:59:28.200
your hands start to relax. Now, focus on your eyes

1774
07:59:28.680 --> 07:59:31.959
and tell your eyes to relax. You just say in

1775
07:59:32.000 --> 07:59:39.119
the same word relax and find the right tone for you.

1776
07:59:41.639 --> 07:59:46.080
You know, I might say relax, but you you might

1777
07:59:46.159 --> 07:59:53.520
say relax or relax. You know, you might say it

1778
07:59:53.639 --> 08:00:01.279
differently to yourself, and that's important for you to gauge

1779
08:00:01.560 --> 08:00:06.880
what feels right for you to just tell your eyes

1780
08:00:08.119 --> 08:00:12.279
to relax whilst focusing on your eyes, your eyelids, the

1781
08:00:12.439 --> 08:00:17.919
muscles around your eyes, your eyebrows, and just tell your

1782
08:00:18.080 --> 08:00:22.560
eyes directly relax.

1783
08:00:24.479 --> 08:00:24.639
Now.

1784
08:00:51.439 --> 08:01:01.599
Now, I just did that myself, and sometimes you may

1785
08:01:01.720 --> 08:01:06.360
feel that you need a bit more time for the

1786
08:01:06.479 --> 08:01:10.159
different parts to relax, you know, because I start talking

1787
08:01:10.200 --> 08:01:15.520
again and maybe that part hasn't relaxed fully. But what

1788
08:01:15.799 --> 08:01:18.279
happened is that it would just continue to relax even

1789
08:01:18.360 --> 08:01:25.560
though I'm talking. And that's happened with my eyes. Something

1790
08:01:25.599 --> 08:01:30.400
else I noticed is when I started focusing on my eyes,

1791
08:01:30.720 --> 08:01:34.200
that actually almost became They got worse before they got

1792
08:01:34.319 --> 08:01:37.240
better in a way. So I felt a degree of

1793
08:01:37.439 --> 08:01:44.040
tension growing in my eyes and then disappearing. So I

1794
08:01:44.159 --> 08:01:47.040
think what that was really was just ME becoming more

1795
08:01:47.119 --> 08:01:53.279
aware of the tension that was already there that I

1796
08:01:53.520 --> 08:01:58.240
wasn't I wasn't focused on it before, so I wasn't

1797
08:01:58.400 --> 08:02:16.639
really acknowledged in it or really conscious to those feelings. Yeah,

1798
08:02:16.759 --> 08:02:20.200
my eyes is still continuing to relax, as well as

1799
08:02:20.240 --> 08:02:26.159
my hands. Actually, my hands have got a certain kind

1800
08:02:26.200 --> 08:02:34.919
of energy like not buzzing, but I can kind of fuel,

1801
08:02:34.959 --> 08:02:40.759
a degree of energy in my hands. Maybe that's where

1802
08:02:40.799 --> 08:02:45.400
the tension has been released. Maybe that's the causing that.

1803
08:02:52.799 --> 08:02:54.959
The next part, I think we should focus on the

1804
08:02:55.040 --> 08:02:57.479
back of the neck. That's a part which was quite

1805
08:02:57.520 --> 08:03:02.360
often for me holds tension. I don't know about it

1806
08:03:02.360 --> 08:03:07.040
for yourself that I think it's quite a standard place

1807
08:03:07.159 --> 08:03:14.520
where tension is sometimes held. So and I'm doing exactly

1808
08:03:14.599 --> 08:03:16.919
what you're doing as you do it as well, so

1809
08:03:17.119 --> 08:03:21.639
I'm telling my body parts to relax as well. So

1810
08:03:21.680 --> 08:03:23.880
if you tell your neck at the back of your neck,

1811
08:03:24.400 --> 08:03:26.639
focus on the back of your neck, and just say

1812
08:03:29.520 --> 08:03:34.000
relax in your own words, in your own tone, in

1813
08:03:34.119 --> 08:03:36.919
your own voice. You can say out loud, or you

1814
08:03:37.000 --> 08:03:41.919
can just say it to yourself internally. But you're focusing

1815
08:03:42.360 --> 08:03:45.840
and you're saying it literally to the back.

1816
08:03:45.759 --> 08:03:48.520
Of your neck, as if the back of your neck

1817
08:03:48.639 --> 08:03:51.119
can actually hear what you're saying.

1818
08:03:54.520 --> 08:03:57.840
So do that now, just say relax to the.

1819
08:03:57.919 --> 08:04:00.599
Back of your neck. Did the same.

1820
08:04:39.439 --> 08:04:42.919
And what I noticed and you may have had similar

1821
08:04:43.040 --> 08:04:47.479
thing is even though I was focusing on the back

1822
08:04:47.560 --> 08:04:59.840
of my neck, other parts started to show themselves to me,

1823
08:05:00.200 --> 08:05:03.200
or maybe because they want to be relaxed, as well.

1824
08:05:03.319 --> 08:05:08.040
But I started noticing the feelings in my shoulders, attention

1825
08:05:08.240 --> 08:05:13.720
in my shoulders and in my upper back. Whether that

1826
08:05:13.959 --> 08:05:19.319
was because my back of my neck was saying, well,

1827
08:05:19.360 --> 08:05:24.319
I'm pretty much okay. It's the other parts that need attention,

1828
08:05:30.720 --> 08:05:33.759
but my lobe, my back of my neck is still relaxing.

1829
08:05:35.200 --> 08:05:37.680
But I just became more aware of other parts that

1830
08:05:37.959 --> 08:05:46.599
needed attention. Now, this might happen, and it's not. It

1831
08:05:46.680 --> 08:05:50.119
doesn't mean that it's going wrong. It just means you're

1832
08:05:50.200 --> 08:05:56.840
being notified of more places that also want to feel relaxed.

1833
08:06:00.159 --> 08:06:04.439
So I'm going to focus on my upper back. So

1834
08:06:04.680 --> 08:06:08.319
you can do the same even if you don't have

1835
08:06:08.479 --> 08:06:13.799
any feelings of tension that obvious in your upper back,

1836
08:06:15.599 --> 08:06:20.200
if you just focus on your back and the whole

1837
08:06:20.319 --> 08:06:25.080
area from the shoulder blades down to the middle of

1838
08:06:25.159 --> 08:06:29.520
your back, then the spine. And with me, it's more

1839
08:06:29.560 --> 08:06:37.119
the shoulder blades that are more Yeah, that's the parts

1840
08:06:37.200 --> 08:06:43.919
that are really sort of giving me the nod.

1841
08:06:45.479 --> 08:06:47.759
That it needs relax in the sounds going to ask

1842
08:06:47.840 --> 08:06:51.119
that part to relax, and you can do the same.

1843
08:06:51.200 --> 08:07:17.959
Now, relapsed up the back, there's something strange happened there,

1844
08:07:18.479 --> 08:07:21.119
and this often happens.

1845
08:07:21.159 --> 08:07:22.080
I've been doing this for.

1846
08:07:24.959 --> 08:07:31.720
Sixteen years or something, and often I'm want surprised but

1847
08:07:32.400 --> 08:07:38.840
amazed really that there can be a feeling. So when

1848
08:07:38.880 --> 08:07:42.159
I was focusing on the back of my neck, my

1849
08:07:42.319 --> 08:07:47.080
upper back was starting to feel quite stressed and in

1850
08:07:47.279 --> 08:07:52.799
need of attention. As soon as I started talking to

1851
08:07:52.959 --> 08:07:57.599
you about my upper back and talking about, you know,

1852
08:07:58.119 --> 08:08:03.119
getting ready to ask the the back to relax, why

1853
08:08:03.200 --> 08:08:08.840
the back already started to relax. It's almost as if

1854
08:08:08.880 --> 08:08:14.520
it doesn't need to hear the words, just needs attention,

1855
08:08:19.279 --> 08:08:30.639
just needs to be noticed. And that is something that

1856
08:08:30.919 --> 08:08:37.919
often happens in this type of situation is when you

1857
08:08:38.159 --> 08:08:43.360
start to relax a couple of parts of your body,

1858
08:08:44.439 --> 08:08:49.840
as we've done with our hands, our eyes and the eyelids.

1859
08:08:51.000 --> 08:08:58.240
And now back of the neck, top of the back.

1860
08:09:00.080 --> 08:09:03.479
A back, the rest of the body seems to just

1861
08:09:04.919 --> 08:09:14.720
take notice and decide in its own way to start relaxing.

1862
08:09:16.560 --> 08:09:21.959
Other parts of your body start to just become looser.

1863
08:09:26.720 --> 08:09:29.520
I suppose it's kind of like a bit of an avalanche,

1864
08:09:29.720 --> 08:09:34.439
you know, a little ball starts rolling and before you

1865
08:09:34.560 --> 08:09:37.560
know it, the whole of your body is completely relaxed

1866
08:09:37.639 --> 08:09:54.279
and calm, and if you focus on your face. You

1867
08:09:54.439 --> 08:10:02.759
focus on your eyes, your eyelids, eyebrowns, and the muscles

1868
08:10:03.240 --> 08:10:12.639
around your eyes. Maybe you start to notice that your

1869
08:10:12.720 --> 08:10:18.000
forehead is more relaxed than it was. Maybe your face

1870
08:10:18.159 --> 08:10:23.680
is more relaxed. I would say my entire face is

1871
08:10:24.959 --> 08:10:38.360
a lot more relaxed than it was. So we're going

1872
08:10:38.400 --> 08:10:44.759
to focus now on your shoulders again, just like before.

1873
08:10:46.119 --> 08:10:49.400
Just tell your shoulders. I mean, you can do them

1874
08:10:49.439 --> 08:10:51.680
in the digity. You can do the right shoulder and

1875
08:10:51.759 --> 08:10:56.080
left shoulder. I just generally do both at the same time.

1876
08:10:58.119 --> 08:11:01.360
Just tell your shoulders as you focus on them in

1877
08:11:01.439 --> 08:11:07.599
your mind, focus on how you feel. Maybe you can

1878
08:11:07.959 --> 08:11:14.680
see them in your mind's eye. Just tell your shoulders

1879
08:11:18.439 --> 08:12:09.880
to relax as nice as they relax. But I do notice,

1880
08:12:11.599 --> 08:12:18.319
I mean, especially with my back, is the connection between

1881
08:12:18.560 --> 08:12:29.159
the different parts the back, the shoulders, the neck being

1882
08:12:29.240 --> 08:12:33.959
all connected and being such a large part of your body,

1883
08:12:36.959 --> 08:12:45.240
it's almost hard to separate them from each other. And

1884
08:12:45.439 --> 08:12:54.520
my lower back has started to relax on inside. Maybe

1885
08:12:54.560 --> 08:12:59.360
I'm going too slow, and that could be an issue

1886
08:13:00.240 --> 08:13:07.000
because we all go at different speeds. And the idea

1887
08:13:07.119 --> 08:13:09.759
at the beginning that this recording was for you to

1888
08:13:09.840 --> 08:13:25.319
be able to just say to yourself, relax without focusing

1889
08:13:25.479 --> 08:13:31.119
on any particular part of your body. Because when you

1890
08:13:31.279 --> 08:13:42.119
know that, teving your hands to relax and your hand relax,

1891
08:13:44.680 --> 08:13:51.360
you tell your eyelids and your eyes, the muscles around

1892
08:13:51.479 --> 08:14:00.959
your eyes, and your eyebrows to relax, and they relax.

1893
08:14:06.680 --> 08:14:17.880
You tell the back of your neck to relax, and

1894
08:14:18.400 --> 08:14:46.959
it relaxes, until your upper back to relax and it relaxes.

1895
08:14:54.680 --> 08:15:33.599
You tell your shoulders to relax, and they relaxed. And

1896
08:15:33.799 --> 08:15:37.880
you told your hands to relax, they relaxed, and they

1897
08:15:38.000 --> 08:15:51.599
continued to relax. When you told your eyelids, the muscles

1898
08:15:51.639 --> 08:15:59.080
around your eyes, your eyebrows to relax, they relaxed.

1899
08:16:02.080 --> 08:16:04.080
And continued.

1900
08:16:04.840 --> 08:16:13.639
To relax. When you told the back of your neck,

1901
08:16:15.000 --> 08:16:20.759
focused on the back of your neck and told it

1902
08:16:20.919 --> 08:16:40.479
to relax, it relaxed and continued to relax. When you

1903
08:16:40.599 --> 08:16:50.720
told your ulpa back to relax, be relaxed and continued

1904
08:16:53.240 --> 08:17:07.040
to relax. As with your shoulders, you told your shoulders

1905
08:17:07.119 --> 08:17:20.479
to relax, and your shoulders relaxed and continued to relax.

1906
08:17:26.119 --> 08:17:31.080
And it's not just that, it's.

1907
08:17:33.759 --> 08:17:38.200
That the rest of your body has also been listening,

1908
08:17:39.880 --> 08:17:45.959
and no Relaxation has been spreading, So from your eyes

1909
08:17:46.319 --> 08:17:53.720
to relaxation spread to your forehead, around your face, into

1910
08:17:53.799 --> 08:18:07.639
your skin, into your jaw, into the front and sides

1911
08:18:07.759 --> 08:18:12.520
of your neck, all the way down your chest and stomach.

1912
08:18:19.200 --> 08:18:28.200
Your relaxed hands and shoulders meet up through your arms, relaxing.

1913
08:18:29.599 --> 08:18:32.520
And full arms, your upper.

1914
08:18:32.520 --> 08:18:51.799
Arms, elbows, your wrists, letting go the lower back, your hips,

1915
08:18:52.319 --> 08:19:02.400
buttspraying and just start to relax. Continue and more comfort

1916
08:19:04.040 --> 08:19:13.479
spreading through your legs all the way down to your ankles,

1917
08:19:18.720 --> 08:19:22.279
the tops of your feet, the side.

1918
08:19:22.040 --> 08:19:26.520
Of your feet, and the bottoms of your feet.

1919
08:19:30.000 --> 08:19:49.319
Reaxing into your toes, each toe relaxing, calm, the loose,

1920
08:20:01.599 --> 08:20:12.799
and as your body relaxes more, your mind becomes slower,

1921
08:20:18.319 --> 08:20:34.080
more peaceful, to the point where if you choose to

1922
08:20:34.279 --> 08:20:52.080
fall asleep, you can easily do that, easily drift away

1923
08:20:57.119 --> 08:21:05.080
because there's nothing going on in your mind, the brains peaceful.

1924
08:21:13.479 --> 08:21:46.959
Your body continues to relax, and with that connection between

1925
08:21:47.240 --> 08:21:53.119
your body relaxing, the word that you say to yourself

1926
08:21:55.560 --> 08:22:06.639
relax means that you don't need to focus on just

1927
08:22:06.959 --> 08:22:14.520
one part. You can just focus on your entire body.

1928
08:22:21.040 --> 08:22:45.840
Saying the powerful word whoas and deserve those familiar sensations

1929
08:22:47.080 --> 08:23:00.840
of comfort spreading throughout your body, loosening, calm and.

1930
08:23:03.759 --> 08:23:19.639
Heathing every part to your body, feeding more relaxed.

1931
08:23:34.279 --> 08:23:38.000
So all you need to do from now on is just.

1932
08:23:39.880 --> 08:24:19.279
Tell yourself relax and observe feeding completely. Boy, So, starting

1933
08:24:19.439 --> 08:25:44.000
now with number twenty nineteen, eighteen, seventeen, sixteen, fifteen, four

1934
08:26:14.560 --> 08:27:07.000
thirty twelve, at.

1935
08:30:06.119 --> 08:34:27.919
H I g y u h m h m m

1936
08:34:28.119 --> 08:34:32.159
h m m.

1937
08:35:19.880 --> 08:37:02.479
Why said.

1938
08:37:42.279 --> 08:38:08.799
Yet one?

1939
08:38:15.200 --> 08:38:37.439
So counted down from ten to one, ten nine, eight, seven, six,

1940
08:38:39.639 --> 08:38:59.720
five four three two one. And maybe that was a

1941
08:38:59.759 --> 08:39:04.000
bit too quick in order to relax. Maybe it's a

1942
08:39:04.040 --> 08:39:10.200
bit too fast for you to notice the calming of

1943
08:39:10.279 --> 08:39:17.000
your body, maybe even a little bit of pressure there,

1944
08:39:17.159 --> 08:39:20.680
like you're counting down from ten to one. Would you

1945
08:39:20.840 --> 08:39:24.000
expect me to do, man, expect me to just to

1946
08:39:24.080 --> 08:39:28.000
go with floppy just because you're counting down.

1947
08:39:32.200 --> 08:39:32.400
Too.

1948
08:39:33.400 --> 08:39:36.680
If you try it again, but this time, I go

1949
08:39:36.880 --> 08:39:44.200
this lower this time, and you focus on the whole

1950
08:39:44.360 --> 08:39:50.560
of your body before we focus on your legs, just

1951
08:39:50.840 --> 08:40:00.840
notice how your body does start to feel more relaxed

1952
08:40:05.560 --> 08:40:30.919
with every number that I count down ten nine, eight, seven,

1953
08:40:40.080 --> 08:41:55.279
six five four three two one, I just notice how

1954
08:41:57.680 --> 08:42:07.119
how you feel, generally, how your body feel. It's not

1955
08:42:07.279 --> 08:42:15.159
necessarily even about yeah, counting down from ten to one.

1956
08:42:18.119 --> 08:42:28.400
It's that space that you have, that space between what's

1957
08:42:31.279 --> 08:42:46.680
being active physically or mentally to just sitting or lying down,

1958
08:42:47.360 --> 08:42:52.080
just being there, not doing anything, not saying anything, not

1959
08:42:52.840 --> 08:42:58.439
in deed, and to think about anything. So it opens

1960
08:42:58.520 --> 08:43:01.639
up a space, you know, a bit of a space,

1961
08:43:02.639 --> 08:43:12.240
the gap. And the more I camped down from the

1962
08:43:12.319 --> 08:43:19.759
ten to one, the bigger that gap becomes. So there's

1963
08:43:19.840 --> 08:43:31.959
that gap of calmness, of comfort and relaxation. It's a

1964
08:43:32.080 --> 08:43:45.520
nice feeling. Yeah, And it moves those stresses or discomforts

1965
08:43:45.639 --> 08:43:58.439
physically or emotionally, moves them away. Allows you.

1966
08:44:01.159 --> 08:44:01.680
To just.

1967
08:44:04.639 --> 08:44:11.360
Slow down. Someone to count again from ten down to one,

1968
08:44:11.799 --> 08:44:22.040
and notice that gap widening, the gap. And as it widens,

1969
08:44:22.119 --> 08:44:28.479
it's almost like the stress and attention falls into the gap.

1970
08:44:41.959 --> 08:45:49.400
It gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

1971
08:46:07.720 --> 08:47:01.279
three two one. And how does your body feel now?

1972
08:47:14.000 --> 08:47:25.959
Can you notice that? Do you feeling calmer? Are you

1973
08:47:26.240 --> 08:47:54.639
feeling more relaxed? As we now focus on your legs,

1974
08:47:56.360 --> 08:48:15.880
just your legs. You're just going to start with focusing

1975
08:48:16.759 --> 08:48:36.080
on your thighs. Of course, it's not the most exciting

1976
08:48:36.240 --> 08:48:42.880
thing to be doing, because I'm sure like most of

1977
08:48:42.959 --> 08:48:54.799
your body is not not going on right now. Just

1978
08:48:55.000 --> 08:49:01.159
focusing on the whole of your thighs, the tops of

1979
08:49:01.240 --> 08:49:07.279
your thighs, the sides of your thighs, the bottoms of

1980
08:49:07.360 --> 08:49:14.319
your thighs, your outer thighs, and your inner thighs. Basically

1981
08:49:14.520 --> 08:49:18.200
the whole of your thigh that leads into your hip

1982
08:49:22.240 --> 08:49:33.000
and it goes down to your knee joints. Now, this

1983
08:49:33.159 --> 08:49:40.639
is a big area. It's a very heavy area. It's

1984
08:49:40.799 --> 08:49:47.279
very strong, probably the strongest muscles in your body or.

1985
08:49:47.279 --> 08:49:48.040
In your thighs.

1986
08:49:58.240 --> 08:50:04.479
But I don't think we perhaps will give enough attention

1987
08:50:05.919 --> 08:50:19.279
to our thighs. Perhaps we don't acknowledge how important our

1988
08:50:19.520 --> 08:50:39.680
thighs are to our lives, how much they actually do

1989
08:50:39.880 --> 08:50:53.720
for us all through our lives. And it may seem

1990
08:50:53.880 --> 08:50:59.080
sound really weird, but I think that all of our

1991
08:50:59.119 --> 08:51:10.000
body parts, especially ad figs, needs some TLC, a bit

1992
08:51:10.040 --> 08:51:26.799
of love shown, a bit of acknowledgment, thank you gratitude

1993
08:51:29.759 --> 08:51:31.400
for what advis.

1994
08:51:31.000 --> 08:51:31.639
Do for us.

1995
08:51:38.200 --> 08:51:43.799
And I know this may sound a bit strange. Maybe

1996
08:51:43.840 --> 08:51:46.639
you think, why am I surely how I should be

1997
08:51:46.680 --> 08:51:51.479
able in the garden hugging a tree or something. Wow,

1998
08:51:55.639 --> 08:51:57.880
it's hard to set a microphone up on a tree.

1999
08:51:58.959 --> 08:52:00.319
That's why I'm doing this in ors.

2000
08:52:00.319 --> 08:52:03.840
Otherwise I would be outside hugging a tree. Now I

2001
08:52:03.919 --> 08:52:12.919
can't see the television from the tree. You move down

2002
08:52:12.959 --> 08:52:22.720
to your knees gain such an important part, and I

2003
08:52:22.799 --> 08:52:29.639
think we don't necessarily I'll speak for myself here, I

2004
08:52:29.720 --> 08:52:34.880
don't necessarily appreciate all that my knees do for me

2005
08:52:36.119 --> 08:52:41.279
until I have a problem with my knee. It's occasionally,

2006
08:52:41.360 --> 08:52:46.319
if I ever maybe i'll bash it, or it's aching

2007
08:52:46.520 --> 08:52:52.680
for some reason. It's then that I realize how.

2008
08:52:52.680 --> 08:52:53.439
Much it does.

2009
08:52:55.080 --> 08:52:58.319
You know, the benefit of being able to use my

2010
08:52:58.560 --> 08:53:08.240
legs without any kind of physical discomfort is a beautiful

2011
08:53:08.319 --> 08:53:17.560
thing that's possibly not appreciated until it's temporarily removed. You

2012
08:53:17.639 --> 08:53:24.520
know that's comfort. But as you focus on your knees,

2013
08:53:26.639 --> 08:53:32.319
regardless of how your knees feel, you can have that

2014
08:53:32.599 --> 08:53:38.720
sense of gratitude and love to your needs for all

2015
08:53:38.880 --> 08:53:51.279
that they do for you. You can still have that

2016
08:53:51.439 --> 08:53:56.360
attention on your thighs. Maybe notice how your thighs feel.

2017
08:53:58.520 --> 08:54:16.479
Maybe you've noticed that they are relaxing more deeply as

2018
08:54:16.520 --> 08:54:21.919
you focus now on the bottoms of your legs, your shins,

2019
08:54:22.840 --> 08:54:29.279
and your calf muscles, the bones between your knees and

2020
08:54:29.400 --> 08:54:36.959
your feet incorporate, and of course your ankles so important.

2021
08:54:42.400 --> 08:54:47.240
Can anyone has had even like the slightest sprain of

2022
08:54:47.319 --> 08:54:54.880
an ankle knows how how much we take. Our ankles

2023
08:54:54.919 --> 08:55:03.159
are granted, and it's kind of strange in a way

2024
08:55:03.240 --> 08:55:08.880
when you think that. You know, logically our wrists are

2025
08:55:08.919 --> 08:55:12.959
a lot thinner than the rest of our arms, which

2026
08:55:13.080 --> 08:55:16.319
is okay, it doesn't I can't see any problem with

2027
08:55:16.360 --> 08:55:23.639
that because we're just picking stuff up. Our ankles so

2028
08:55:23.840 --> 08:55:33.840
much thinner than the rest of our legs, and from

2029
08:55:33.880 --> 08:55:38.439
a physics perspective or logical even it doesn't really make

2030
08:55:38.560 --> 08:55:46.560
sense that all this weight would ultimately be resting on

2031
08:55:47.479 --> 08:55:56.520
your ankles then leading to your feet that thin area,

2032
08:55:58.040 --> 08:56:07.599
thin bone. Yeah, it does so much great work. Supports us,

2033
08:56:07.720 --> 08:56:17.680
supports our body for a lifetime, helps us to balance,

2034
08:56:19.919 --> 08:56:32.720
It helps you to get around and be mobile. And

2035
08:56:32.720 --> 08:56:40.479
there's the calf muscles. Of course, when I was younger,

2036
08:56:40.880 --> 08:56:44.159
I couldn't see the point in calf muscles didn't seem

2037
08:56:44.200 --> 08:56:49.279
to do anything. Okay, if I walked around on tiptoes,

2038
08:56:50.119 --> 08:56:52.040
then my calf muscles get some work.

2039
08:56:53.439 --> 08:56:54.759
But of course that's not true.

2040
08:56:54.919 --> 08:56:59.080
The calf muscles are being used whenever we use our

2041
08:56:59.159 --> 08:57:12.959
legs and your shins there to protect you'll lower legs

2042
08:57:17.279 --> 08:57:22.400
shaped in a way almost as a protector for the bone,

2043
08:57:30.040 --> 08:57:42.200
leading of course to your ankles and your feet. We're

2044
08:57:42.200 --> 08:57:44.119
not going to focus on your feet. We're just going

2045
08:57:44.200 --> 08:57:50.439
to focus on the legs. And I realize, and now

2046
08:57:50.520 --> 08:57:54.360
that I've mentioned your feet, you'll probably its sitting on

2047
08:57:54.479 --> 08:57:57.680
them anyway, So maybe I should focus on your feet

2048
08:57:57.680 --> 08:58:03.799
a little bit. You can have them in your awareness

2049
08:58:06.000 --> 08:58:09.680
the same as you have your thighs in your awareness.

2050
08:58:10.520 --> 08:58:14.360
Even though we haven't been focusing on your thighs for

2051
08:58:14.400 --> 08:58:25.400
a few minutes and we're focusing on your ankles, there's

2052
08:58:25.400 --> 08:58:40.639
still that sensation of comfort in your thighs, and there's

2053
08:58:40.759 --> 08:58:49.959
that movement of energy because the thighs hold lots of

2054
08:58:50.040 --> 08:58:56.240
different sensations. Of course, there's the muscles, the big strong

2055
08:58:56.439 --> 08:59:08.439
muscles that we have in our thighs, but the skin

2056
08:59:10.360 --> 08:59:14.840
on the outside of the thighs, as in the outside

2057
08:59:14.880 --> 08:59:24.240
of all of our body, can be very sensitive, sensitive

2058
08:59:24.439 --> 08:59:37.360
to the touch, sensitive to temperature. And inside your thighs

2059
08:59:39.919 --> 08:59:44.680
the bones, there's the muscle, there's the blood, vessels, the

2060
08:59:44.880 --> 08:59:54.919
arch trees, it's all this stuff inside your thighs. I

2061
08:59:55.000 --> 08:59:58.439
guess sometimes it'd be nice if you could actually put

2062
08:59:58.520 --> 09:00:05.840
your fingers inside your thighs and a message, so you

2063
09:00:05.919 --> 09:00:09.439
can message on the outside, of course, but to be

2064
09:00:09.479 --> 09:00:12.880
able to get deep into the muscles, to be able

2065
09:00:12.880 --> 09:00:18.400
to just massage inside your thighs, message in the bones

2066
09:00:19.360 --> 09:00:26.880
of your leg massage in or the veins, and just

2067
09:00:27.159 --> 09:00:32.400
gently healing your thighs.

2068
09:00:35.919 --> 09:00:37.520
And you can move down.

2069
09:00:39.360 --> 09:00:44.360
Message and inside your knees, just message in those bones,

2070
09:00:45.400 --> 09:00:51.240
but with healing fingertips, spreading that healing energy.

2071
09:00:51.759 --> 09:00:55.279
Deep into the choice of your knees.

2072
09:01:00.759 --> 09:01:04.439
Of course, there's the back of your your need, you know,

2073
09:01:04.560 --> 09:01:10.520
the inside crease where your need is. It's a really

2074
09:01:10.759 --> 09:01:16.639
sensitive area, really feels very nice when you stroke it.

2075
09:01:18.040 --> 09:01:21.400
That might be because it's an area that's not really

2076
09:01:21.599 --> 09:01:28.080
touched very often. It's almost like a hidden part, that

2077
09:01:28.400 --> 09:01:35.119
crease in your legs. It's almost it's like a part

2078
09:01:35.240 --> 09:01:40.119
that has a sensitivity, which is a little bit different.

2079
09:01:47.959 --> 09:01:57.880
Of course, it's protected by your legs, so you can

2080
09:01:57.919 --> 09:02:03.279
imagine putting your fingers into that crease in your legs.

2081
09:02:09.080 --> 09:02:12.680
Fold in between your legs. You can just message with

2082
09:02:12.799 --> 09:02:19.919
your fingertips. Imagine your fingertips going inside massage in the

2083
09:02:20.599 --> 09:02:29.840
muscle tissue. You can of course feel the bones of

2084
09:02:30.000 --> 09:02:41.840
your knees heading through your fingertips, and then as you

2085
09:02:41.959 --> 09:02:47.720
go down to your calf muscles. And that's the part

2086
09:02:47.799 --> 09:02:51.880
I'd like to be able to really put my fingertips

2087
09:02:52.040 --> 09:02:59.880
deep inside my calf muscles and message in every single

2088
09:03:01.000 --> 09:03:12.639
tissue of that muscle, healing every part, and then doing

2089
09:03:12.720 --> 09:03:21.040
the same for my shins. Massagey gently stroking the bones,

2090
09:03:22.799 --> 09:03:29.000
gently stroking them, healing the loving way, because they deserve

2091
09:03:29.119 --> 09:03:34.799
to be treated. Are's the precious bones.

2092
09:03:34.479 --> 09:03:34.959
That they are.

2093
09:03:36.319 --> 09:03:39.560
Because our legs are so precious as in all the

2094
09:03:39.639 --> 09:03:45.360
other parts of our body, they're more precious of amutual

2095
09:03:48.000 --> 09:04:00.479
on the planet. When you start to think think about

2096
09:04:03.880 --> 09:04:12.680
your legs in this way, you can change your perspective.

2097
09:04:15.400 --> 09:04:16.680
It might sound a bit.

2098
09:04:19.759 --> 09:04:25.000
It's silly to start with the idea of having love

2099
09:04:25.560 --> 09:04:34.840
for your legs showing appreciation you ad fies want them

2100
09:04:34.919 --> 09:04:38.759
to be able to put your hands in your eyes,

2101
09:04:40.759 --> 09:04:47.240
the message the muscles and the bones, and to get

2102
09:04:47.279 --> 09:04:55.520
your fingers deep in there, releasing all attension, just to

2103
09:04:55.720 --> 09:05:05.040
show how much you care about your legs and what

2104
09:05:05.240 --> 09:05:10.919
you care for, what your legs do for you regularly,

2105
09:05:13.319 --> 09:05:23.520
your knees, your calves, your ankles, the strength of your ankles,

2106
09:05:26.439 --> 09:05:31.119
considering how ifin they are compared to the rest of

2107
09:05:31.200 --> 09:05:40.959
your legs, especially your fies. Yeah, they're so strong, so flexible,

2108
09:05:44.759 --> 09:05:57.599
absolutely amazing things. Your ankles are truly a gift because

2109
09:05:57.639 --> 09:06:06.360
of what they do for you, supporting all that weight,

2110
09:06:08.360 --> 09:06:12.879
regardless of how what weight you are, even if you're

2111
09:06:12.879 --> 09:06:18.279
only ate stones, there a lot of weight in these

2112
09:06:18.720 --> 09:06:19.480
little ankles.

2113
09:06:23.120 --> 09:06:25.559
Now, I'm a lot heavier than eat stone.

2114
09:06:26.800 --> 09:06:35.919
Double are. Yet my ankles support my body all the time.

2115
09:06:39.680 --> 09:06:42.680
Whether they do give off a side of relief when

2116
09:06:42.720 --> 09:06:47.760
I sit down, that's in fact, my whole lecks do.

2117
09:06:51.480 --> 09:06:56.800
My feet fee also go round my toes clap.

2118
09:06:58.120 --> 09:06:58.839
I'm so happy.

2119
09:07:18.639 --> 09:07:28.279
Your legs really are amazing, and I have been talking about.

2120
09:07:28.800 --> 09:07:34.199
Talking about your legs is probably possibly, if one of

2121
09:07:34.279 --> 09:07:43.639
the most the most boring things you've ever heard anyone say. Possibly, there, boy.

2122
09:07:43.519 --> 09:07:43.839
You're not.

2123
09:07:45.440 --> 09:08:00.879
Everything I said is true. Your legs are amazing. Your

2124
09:08:01.040 --> 09:08:11.879
les deserve not just respect, but they deserve to relax.

2125
09:08:13.239 --> 09:08:13.599
Deeply.

2126
09:08:20.919 --> 09:08:21.959
They deserve to.

2127
09:08:22.080 --> 09:08:24.239
Take some time out of the day.

2128
09:08:26.440 --> 09:09:03.319
They just lecker completely. Reles really can relax. And because

2129
09:09:03.400 --> 09:09:07.319
the legs are so such a nice, you know, very

2130
09:09:07.400 --> 09:09:13.279
important part of your body and your elaps legs, the

2131
09:09:13.400 --> 09:09:24.599
rest of your body also naturally follows in that journey

2132
09:09:24.720 --> 09:09:36.440
of comfort. I can feel it in my hips. My

2133
09:09:36.639 --> 09:09:42.919
hips feel really loose, and also.

2134
09:09:42.839 --> 09:09:43.959
My lwer back as well.

2135
09:09:46.000 --> 09:09:51.720
My lower back really feels it feels stretched, even though

2136
09:09:51.760 --> 09:09:55.400
I'm just sitting in a chair and there's no stretching

2137
09:09:58.080 --> 09:10:01.279
as far as I'm aware that I'm doing. It's almost

2138
09:10:01.279 --> 09:10:05.080
as if the muscles are just relaxed so much that

2139
09:10:05.239 --> 09:10:12.279
there is a natural stretch as the tension has reduced

2140
09:10:13.639 --> 09:10:14.160
a lot.

2141
09:10:30.519 --> 09:10:33.599
And I'm now going to count down from ten down

2142
09:10:33.680 --> 09:10:38.680
to one, and you.

2143
09:10:38.760 --> 09:11:16.480
Can continue to feel wonderfully relaxed. Ten nine, eight, event, six, five, four, three.

2144
09:11:20.440 --> 09:11:25.199
Two one.

2145
09:11:31.239 --> 09:11:43.239
Really, so I'm just going to count down from five

2146
09:11:43.400 --> 09:11:47.599
down to one. And as a countdown, if you just

2147
09:11:47.720 --> 09:11:55.559
focus on the numbers, just the numbers counting down, and

2148
09:11:55.760 --> 09:12:04.959
notice how you feel in this moment as you hear

2149
09:12:05.040 --> 09:12:12.599
the numbers counting down. Knowing that those numbers counting down

2150
09:12:12.800 --> 09:12:22.760
represents you feeling calmer, not just in your body, but

2151
09:12:22.959 --> 09:12:31.080
also relaxing your mind. I'll just notice how you phil

2152
09:12:31.959 --> 09:12:37.839
there's nothing to do, there's nothing to say, there's nothing

2153
09:12:38.000 --> 09:13:21.000
to think about, starting weird number five four three two one.

2154
09:13:30.519 --> 09:13:42.360
How as you notice the gradual letting go, let the

2155
09:13:42.480 --> 09:13:50.120
tension in your body, you may also begin to notice

2156
09:13:50.239 --> 09:13:57.440
and be aware of how your mind is starting to

2157
09:13:58.800 --> 09:14:05.400
slow down. This is just a natural thing that happens.

2158
09:14:08.000 --> 09:14:13.199
It's not really a special procedure. It's just natural. Because

2159
09:14:13.239 --> 09:14:19.160
it's your body relaxes, your mind also starts to relax,

2160
09:14:20.760 --> 09:14:24.440
and the more your mind relaxes, the more your body relaxes.

2161
09:14:24.519 --> 09:14:35.040
It's just a continuous circle of relaxation. And it's that

2162
09:14:36.360 --> 09:14:44.199
calmness that comes from relative quietness. You know, even even

2163
09:14:44.239 --> 09:14:51.199
if there's background sounds either your side, online, it's still

2164
09:14:51.720 --> 09:14:56.959
going to be quite calm. You know, you haven't got

2165
09:14:57.000 --> 09:15:02.120
the television on, there's no music in the background, unless

2166
09:15:02.199 --> 09:15:09.639
you're listening to the recorded with music. Of course, you're

2167
09:15:09.800 --> 09:15:11.919
very likely not going to be sitting in a room

2168
09:15:12.000 --> 09:15:16.519
with other people. Of course you might be, but generally

2169
09:15:16.720 --> 09:15:19.839
it's more idea if you can do this on your own,

2170
09:15:21.559 --> 09:15:31.599
so no distractions, and when you stop thinking about stuff,

2171
09:15:38.199 --> 09:15:48.480
relaxation automatically rises. The sense of comfort starts to grow,

2172
09:15:52.959 --> 09:15:59.639
and without trying to build it up into something fantastical

2173
09:16:00.120 --> 09:16:11.800
or something magical, this is just a natural process, something

2174
09:16:11.959 --> 09:16:22.279
that's easy to accomplish. In fact, it's almost in the

2175
09:16:22.639 --> 09:16:29.319
sense of relaxing completely happens really when you put no

2176
09:16:29.519 --> 09:16:34.080
effort into it. It's not something that you can really force.

2177
09:16:36.720 --> 09:16:46.080
It's something that happens naturally. And parts of the process

2178
09:16:46.480 --> 09:16:57.680
of this recording and others is simply two allow you

2179
09:17:00.120 --> 09:17:04.480
to take advantage of this space.

2180
09:17:06.720 --> 09:17:10.959
This time, to just.

2181
09:17:15.160 --> 09:17:22.680
Let go, to just be here, to be in tune

2182
09:17:26.360 --> 09:17:37.839
with how you feel, yet with the intention and of

2183
09:17:38.040 --> 09:17:49.120
wanting to relax deeply and maybe even to fall asleep,

2184
09:17:50.319 --> 09:17:56.000
depending on what it is that you wish for yourself.

2185
09:17:57.239 --> 09:17:58.040
In this moment.

2186
09:18:05.040 --> 09:18:14.400
As we know, relaxing is the majority of the process

2187
09:18:14.519 --> 09:18:19.680
of fallen asleep. The actually fall asleep part is the

2188
09:18:19.839 --> 09:18:27.599
tiny bit at the end. The deeper relaxed you become,

2189
09:18:31.559 --> 09:18:50.120
the easier you find yourself dreading. You can also choose

2190
09:18:51.199 --> 09:19:07.360
stay focused on my voice and really in joy the process.

2191
09:19:11.760 --> 09:19:43.639
Gradually relaxing, each muscle in your body eritlessly and just

2192
09:19:44.239 --> 09:19:50.440
observing the sensation.

2193
09:19:55.680 --> 09:19:56.680
I'm letting go.

2194
09:20:03.120 --> 09:20:10.519
Completely this time.

2195
09:20:10.599 --> 09:20:18.839
I'm gonna count from six down to one, and.

2196
09:20:19.080 --> 09:20:29.559
You can notice your mind calming down more with each number.

2197
09:20:31.519 --> 09:20:39.959
You hear me say, naturally, feeling.

2198
09:20:41.639 --> 09:20:43.160
Calm and slow.

2199
09:20:47.559 --> 09:20:48.120
Pea, So.

2200
09:20:54.239 --> 09:23:20.559
Six, five, two, what.

2201
09:23:41.800 --> 09:23:48.480
Be aware? How you mind to suit it.

2202
09:23:50.720 --> 09:23:55.559
Right down, sinking.

2203
09:23:57.680 --> 09:24:18.040
Deeply into relaxation. And as you focus on your mind,

2204
09:24:21.919 --> 09:24:31.400
they notice that there's some thoughts still there, maybe some

2205
09:24:31.720 --> 09:24:36.879
stubborn thoughts that for some reason.

2206
09:24:39.639 --> 09:24:41.120
Perhaps need your attention.

2207
09:24:48.040 --> 09:24:49.480
It's what you can do is.

2208
09:24:54.959 --> 09:24:56.919
Send love to those thoughts.

2209
09:25:00.239 --> 09:25:11.040
Sprinkle those thoughts with love. I do petals from a flower,

2210
09:25:12.120 --> 09:25:19.919
just sprinkle over them, petals feel with love towards those thoughts,

2211
09:25:20.559 --> 09:25:27.040
to let those thoughts know that it's not abandon the number.

2212
09:25:28.319 --> 09:25:36.080
You just need them to require them to just calm down,

2213
09:25:38.440 --> 09:25:42.599
slow down, quiets down.

2214
09:25:46.519 --> 09:25:47.040
And now.

2215
09:25:54.839 --> 09:25:58.639
So as you focus on those the meaning thoughts.

2216
09:26:00.080 --> 09:26:06.040
Out down this time from seven down to one, each number,

2217
09:26:09.040 --> 09:26:09.800
just to mention.

2218
09:26:09.959 --> 09:26:22.319
Sprinkling those flower petals of love, findeness, gratitude.

2219
09:26:24.760 --> 09:26:32.720
I heard those thoughts, which will allow them to just

2220
09:26:34.160 --> 09:26:48.559
not away and relax deeply we get the number, those

2221
09:26:48.760 --> 09:27:06.239
thoughts will become more and more relaxed. Starting but number

2222
09:27:06.400 --> 09:27:44.319
seven six h.

2223
09:27:57.680 --> 09:29:15.800
Fourtastasatastasatasata what.

2224
09:29:33.120 --> 09:29:33.519
You now?

2225
09:29:37.839 --> 09:29:45.839
Let's it sound next? You're feeling?

2226
09:29:49.440 --> 09:29:50.319
Are you busy?

2227
09:29:58.680 --> 09:30:12.559
He gotcha? What on your hands? It's the more relaxed

2228
09:30:12.720 --> 09:30:20.239
your hands are, the more relax your body and my love.

2229
09:30:35.120 --> 09:30:35.160
This.

2230
09:30:37.080 --> 09:30:46.680
You look this on your hands, on your fingers. There's

2231
09:30:46.760 --> 09:30:52.400
nothing needed to become. There's no preaching of fists or

2232
09:30:53.519 --> 09:30:55.839
don't see the things or anything like that.

2233
09:30:57.080 --> 09:31:06.360
Mm hmm, yeah, it's just not to sin and woe

2234
09:31:06.480 --> 09:31:07.120
to sin.

2235
09:31:08.519 --> 09:31:18.599
On your hands, not to see, having feel.

2236
09:31:32.959 --> 09:31:34.440
It is the more.

2237
09:31:36.559 --> 09:31:39.040
Thanks to your hands, feel.

2238
09:31:42.279 --> 09:31:46.800
The cormony your mind feels, and.

2239
09:31:47.080 --> 09:31:48.080
The more.

2240
09:31:50.559 --> 09:32:04.639
Comforts you feel around the body. Jee may.

2241
09:32:06.919 --> 09:32:12.160
Have horridy.

2242
09:32:14.319 --> 09:32:54.639
Lticed you're why Yes? Starting I said, just on your

2243
09:32:54.800 --> 09:33:13.080
hands things, allowing them chi spirits the real teaching me

2244
09:33:14.360 --> 09:33:20.000
about relaxation in wads things.

2245
09:33:25.680 --> 09:33:37.120
More more relaxed. Each number.

2246
09:33:44.720 --> 09:33:45.760
The eights.

2247
09:33:47.800 --> 09:34:01.760
Down to one, almost do that healing lights and energy

2248
09:34:02.919 --> 09:34:12.160
spread it into my hands. Things coming.

2249
09:34:16.080 --> 09:34:20.279
Be les.

2250
09:34:24.160 --> 09:34:42.519
Each number come down eight down to one to drift

2251
09:34:42.639 --> 09:34:58.959
in to lifting my can't startingly nob.

2252
09:35:00.279 --> 09:38:53.800
Attat just see.

2253
09:38:58.800 --> 09:39:09.160
Mustn't think about nothing, to do, nothing to say, and

2254
09:39:09.400 --> 09:39:24.839
everything just is. This is the natural state being, This

2255
09:39:25.160 --> 09:39:27.639
is how you just normally.

2256
09:40:10.120 --> 09:40:15.080
The sense.

2257
09:40:20.559 --> 09:40:30.919
Which comes to it is ot for me. Just think.

2258
09:40:46.000 --> 09:41:32.319
Specials such.

2259
09:41:24.519 --> 09:41:52.319
Post please, it's m let's just it's us.

2260
09:42:04.239 --> 09:42:30.839
Simm souping into buy.

2261
09:42:39.519 --> 09:42:59.120
Soup into sweats bad and a good soup.

2262
09:43:09.120 --> 09:43:10.160
To realize the.

2263
09:43:12.559 --> 09:43:12.839
Energy.

2264
09:43:15.959 --> 09:43:17.879
Just get to the brain.

2265
09:43:28.839 --> 09:43:29.199
Spoi.

2266
09:43:40.639 --> 09:43:57.319
Just so listen move son.

2267
09:44:00.080 --> 09:44:02.680
Starts real actually.

2268
09:44:05.000 --> 09:44:08.160
Step m.

2269
09:44:16.360 --> 09:44:18.080
It's actually changing.

2270
09:44:24.239 --> 09:44:30.080
It's actually change the way you don't feel that's your sound.

2271
09:44:34.160 --> 09:44:52.519
It's like just physics thought.

2272
09:44:54.279 --> 09:44:55.199
It's a music.

2273
09:44:56.440 --> 09:45:34.800
M m m m m m m I didn't see

2274
09:45:41.639 --> 09:46:15.319
m m mm hm hm hm m m m m

2275
09:46:15.800 --> 09:46:59.639
m m m m m m h