Aug. 10, 2025

(no music) (10 hours) Living with Lupus - Deep Healing & Gentle Resilience | Jason Newland | 10th August 2025

(no music) (10 hours) Living with Lupus - Deep Healing & Gentle Resilience | Jason Newland | 10th August 2025
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Living with Lupus – Deep Healing & Gentle Resilience is a deeply relaxing, hypnosis session designed to help those living with Lupus find comfort, balance, and inner strength. Using gentle guided relaxation, layered deepening techniques, and soothing visualisations, this session encourages your immune system to work in harmony, eases pain signals, and promotes a calm, restorative state. With elements of modern neuroscience, pain relief metaphors, and future pacing, it’s perfect for reducing stress, supporting emotional well-being, and nurturing the body’s natural resilience. Whether you’re experiencing a flare-up or simply need time to rest and restore, this hypnosis offers a safe space to relax deeply and reconnect with your body’s capacity for healing.

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Hello, and welcome to jasonnew Land dot com. My name's

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Jason new Land. I hope you're well. Please only listen

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when you can safely close your eyes. This recording is

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called Living with Loopus Deep Healing and Gentle Resilience. It's

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a hypnosis session really very much focused on contributing to

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deep relaxaxation, focusing non relaxation, evidence based pain relief and

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immune modulation techniques as a manful, isn't it?

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So? This is.

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The content involves lots of different aspects also including aspects

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of modern neuroscience, especially neuroplasticity, pain perception, and strain regulation.

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It's starting to sound like a head talk, isn't it.

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M M, just letting you know how I'll put this together.

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So it's.

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There's quite a lot in here. Ultimately, it's for people

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with lupus, and I hope it's useful for you. If

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you have not already said it so I might have done.

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Please under listen someone you can safely closerize. This is

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not a replacement for professional medical advice. Please get your

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doctor's permission before listening to this.

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Now.

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I'm sitting here in my on my reclined sofa with

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my little boy Vinny when old Jack Russell.

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He's just a sleep.

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Chilling out. This is mine and his time together to

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just relax, and this is your time, a time to rest,

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to let the body be cradled in comfort, and to

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allow the mind to drift into a place where healing

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and calm can be nurtured. You may have been through

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a lot in your life, and live in with lupis

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can sometimes feel unpredictable, challenging, even exhausting. But here, right now,

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you don't need to do anything except let my voice

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guide you.

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Now. You might be sitting or lying down.

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If you are sitting down, make sure it's a chair

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that supports your body, especially in the case of you

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may fall asleep. Apparently I've not got the most exciting voice.

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Your eyes may begin to soften, and as you hear

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my voice, you may notice the gentle rhythm of your

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breathing slowing, deepening, each breath carrying you toward a more comfortable,

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more peaceful place. As you listen, you might notice your

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body already making tiny adjustments, shift in to find the

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perfect position. Maybe your shoulders drop a little, just a little,

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Perhaps your jaw loosens, loosens, and you don't have to

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make it happen. It's not about forcing anything, because your

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body already knows how to relax, and it's been waiting

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for permission to do just that. Relax. We were all

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born with the ability to relax so deeply, so naturally.

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So let's invite relaxation in to your body, your mind,

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your brain. Now, starting at the very top of your head,

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imagine a warm, gentle wave of comfort, perhaps like soft

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golden light or a gentle mist, spreading from the crown

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of your head, sooth thing your scalp and esing the forehead,

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smoothing away any lines. As the muscles around your eyes soften,

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and that softness travels down your cheeks, across your chow,

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down into your neck, releasing any tension that may have

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been stored there. The warmth flows into your shoulders, loosen

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in releasing letting, then sink heavy and supported. That gentle

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wave now travels down.

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Your arms, all the.

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Way down to the tips of your fingers, bringing comfort

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to each joint, each muscle, each nerve. Now that soothing

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light or mist moves across your chest, calming your breathing,

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slowing your heart rate, whispering messages of safety to your

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nervous system as it flows through your back, unwinding muscles,

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sending softness into every vertebrae, creating.

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More ease with each breath.

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Down into your stomach, softening the muscles, and allowing your

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digestive system to rest peacefully as it travels into your hips,

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relieving any pressure or stiffness, Flowing into your thighs, your knees, halfs,

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your ankles, and finally into your feet and toes. Your

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whole body now bathed in gentle comfort, as though you

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are floating, weightless.

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Yet deeply supported.

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Now in a moment, I'm going to count down from

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twenty all the way down to one, and with each

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number you can allow yourself to drift deeper deeper into comfort,

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deeper into stillness, deeper into a place where your body

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can rest and restore. Now twenty sinking down nineteen feeling safe,

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eighteen softer now seventeen every muscle war at ease sixteen fifteen, fourteen,

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calm and steady thirteen like floating twelve eleven ten halfway

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to beautiful stillness. Nine eight you press slow and ease

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seven six safe and supported.

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Five four eef and deep.

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No.

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Three two one deeply relaxed. Now, I'd like you to

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imagine now the he can step into a beautiful, heaing garden,

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and the sunlight here is gentle.

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Warm, but not hot.

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The air is fresh and pure, and the sky above

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is the perfect shade of blue, almost as if this

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garden has been created gas fear. With every plant, every sound,

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every cent is exactly what your body needs.

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Right now.

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And somewhere nearby there is a stream of crystal clear water,

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and as you watch it flow by, you imagine that

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the water carry away anything and everything that your body

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doesn't need, include in excess tension, inflammation, and discomfort. With

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every breath, your body feels lighter, freer. As you explore,

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you notice a quiet place to rest, a soft cheer

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or perhaps a hammock, and as you settle into it,

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you become aware.

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Of your immune.

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System, not as a disease, not as an enemy, but

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as a wise, ancient system there's sometimes needs gentle guidance,

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and you can imagine speaking directly to your immune.

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System, thanking it for all it has done to protect you.

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Throughout your life, and inviting it to work with you

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in harmony to find balance, to release unneeded attacks on your.

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Body, release.

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And focus only on what truly needs defense. And with

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each slow, calm breath, you imagine your immune cells, those

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little messengers and defenders, moveing gracefully, calmly, purposefully, working weird precision,

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reducing unnecessary inflammation in pressure on your joints, your skin,

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your organs. Now deep within your brain there's a wonderful

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ability called neuroplasticity, the power to change, adapt, and rewire itself.

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Because right now your brain and nervous system are learning

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that you can feel safe, that you can have more

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moments of comfort, that pain signals can grow quieter, become softer,

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like a radio turning down the volume until they become

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just background noise and sometimes fade completely. Now you might

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imagine these pain pathways like overgrown trails in a forest,

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trails that your body has walked far too many times.

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And now you are planting new paths, paths of calm.

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Ease, comfort and relief.

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And as the old trails grow fainter, grass covering them over,

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while the new gentle paths become clear and easy to follow.

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As you rest there, you may begin to notice a

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quiet inner strength. And although you've been through challenges in

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your life, you've adapted, and each day, in ways you

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may not even notice, you have continued forward. And you

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might imagine a soft glow at the center of your chest,

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the color of healing, strength and hope. And of each

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breath that glow becomes warmer, brighter, flowing through your body,

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reaching so remnd in them of balance, harmony, and health.

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Now I'd like you to imagine the days ahead, moments

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when symptoms may arise, and just see yourself pausing, breathething

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deeply and allowing this calm to return, feeding more in control,

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more comfort, feeling more supported by your own mind and body.

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And in a moment, I will count from one to five,

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and of each number you'll begin to return to the present,

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bring in with you the comfort, the ease, and the

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renewed sense of strength. Of course, if you choose to

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just drift off into a deep, healing, healthy sleep, that's

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also your decision. Now. One, beginning to notice the room

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around you HM, Two.

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A little more aware of your body.

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Three, perhaps move in your fingers or toes, four take

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in a deeper, refreshing breath. And five, if you choose,

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you can open your eyes back in the room feeling calmer, lighter,

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and stronger. Thank you for listening, and please remember to

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be kind to yourself, because you do deserve to be

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happy and be gentle with yourself. You deserve to feel safe.

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Lots of love. Bye. Relax in a more deep and

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meaningful way, maybe in a way that can not just

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allow you to feel calmer now and throughout the time

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we spend together here, not just relaxed at the end

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of the recording when it's finished and you can enjoy

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that sense of comfort and peace, but also I think

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it would be nice to have those feelings of relaxation

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continue for longer after the recording has ended, so that

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you can still benefit from listening to my voice, maybe

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

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

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and myself as well. I sometimes I find one particular

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recording that really resonates with me, and I just listen

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

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

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

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guided visualizations. It kind of was hypnosis really, and I

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managed to find it again and it still has the

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same effect on me. And part of it was the

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person's voice relaxed me, just felt so peaceful, and I'd

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look forward to listening to her in the morning and

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in the evening. And I knew before even pressing the

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

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This was in the days of CD players pressed the

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play button. I fact, it might have even been a

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tap tape recorder. I'd lie down on the bed and

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then even without necessarily listening to her words because I

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had to memorized. Really, it was as if my body

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knew exactly what to do, and the muscles just almost

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went into automatic relaxation, and I remember my mind would

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slow down. Now. Now, I was listening to this recording

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in the early days of learning hypnosis, and long before

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I ever made any videos or audio recordings myself, because

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I didn't start doing that till two thousand and six,

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but I knew, I knew how helpful I found being

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able to just let go, to have that trust in

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the person that I'm listening to, knowing that it's going

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to be just as relaxing, if not more so. Each

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time you hear my voice, you may feel the same.

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Some people, Paul, have been listening to me for over

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a decade, maybe not solidly, obviously not twenty four hours

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a day, but maybe people come back. Some people maybe

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listen every day. There's something that I do which you

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may not realize by listening. Is when I record these

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recordings now, for example, I also am affected by the

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words that I say. So if I set you focus

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on your feet, notice your feet relaxing, I will be

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focusing on my feet. I will be noticing my feet relaxing.

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If I said focus on your hands, and maybe notice

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the difference between each hand, perhaps notice the the air

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in the room, the temperature of the room. On the

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backs of your hands. You may start to notice what

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almost feels like a very light breeze, even though there

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may not be any type of breeze at all where

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you are right now. And as you become aware of

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

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our feeling now and when it comes to potentially drifting

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off to sleep, which may be the reason you're listening,

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I also feel drowsy when I make these recordings. I

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

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actually fallen asleep without even noticing, and then I carry

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

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

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don't remember snoring. I remember talking. Is this snoring was

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a pick turned up? That's why I sound like when

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I snare and 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 noticed.

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More and more that the more.

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Relaxed, deeper level of comfort you feel, the easier your

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breathing becomes. It's almost like that additional muscle relaxation. So

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this allows you the breath easier without necessarily focusing on

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your breath, however, being able to notice the ease in

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which you breathe so naturally. You breathe so very easily

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and smoothly. Whenever I imagine my breathing improving, when I've got

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my eyes closed, I tend to visualize a beautiful field

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with trees and flowers producing all that life giving oxygen.

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

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time away from everything, enjoying that feeling of peace, serenity

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with a joyful heart. Time seems to just drip by,

234
01:07:53.880 --> 01:08:43.720
so very slowly, relaxed, so deeply, peaceful, completely unattached to

235
01:08:44.600 --> 01:09:41.600
any thoughts whatsoever in this moment, completely free, noticing that

236
01:09:49.119 --> 01:10:35.680
your mind has slowed down. Slowed down because nothing really

237
01:10:35.920 --> 01:11:07.159
requires your attention. You can enjoy physical sensations of allowing

238
01:11:07.439 --> 01:11:20.199
the stress rip out of your body, to appear out

239
01:11:20.279 --> 01:11:49.439
of every part of your body and being released from

240
01:11:49.479 --> 01:12:30.039
your brain in your mind slowly but surely, the muscles

241
01:12:30.199 --> 01:13:22.920
in your legs relax hm so very deeply, rects so deeply,

242
01:13:40.720 --> 01:13:50.840
and the feelings, the pleasant feelings in your arms and shoulders,

243
01:14:08.800 --> 01:14:33.159
deepening each part of your body further and deeper and deeper.

244
01:14:47.840 --> 01:15:18.199
Noticing the feelings in the back of your neck, feelings

245
01:15:18.439 --> 01:16:07.239
in your wrists, muscles in front of your body. I

246
01:16:07.520 --> 01:16:56.520
also feeling peaceful deeply. There's a sense of peace spreads

247
01:16:57.000 --> 01:17:35.680
through your very core. Or even when you focus on

248
01:17:35.840 --> 01:18:34.960
your mind, your mind becomes eve and slower, beeeven, deep, relaxing,

249
01:18:58.840 --> 01:19:36.720
so fairies slow your stomach, peace fell in your stomach.

250
01:19:58.880 --> 01:20:00.279
You're back. Yeah.

251
01:20:04.960 --> 01:20:33.800
Notice Notice how relaxed you'd now feel in the hole

252
01:20:34.159 --> 01:21:06.960
of your back, your spy from your brain all the

253
01:21:07.079 --> 01:21:15.760
way down the middle of your back, sending and receiving

254
01:21:18.199 --> 01:21:50.079
millions of messages every day, deep comfort, increasing deeply relaxed

255
01:22:20.159 --> 01:23:00.159
you knees les, spreading these signals down a spine or cordy.

256
01:23:00.319 --> 01:23:18.800
Have every part of your body, your shins and your

257
01:23:18.920 --> 01:24:14.880
calf muscles. We're outbursts feelings of peace and tranquility spreading

258
01:24:15.680 --> 01:24:28.159
through your body, tips of your toes, to your eyes,

259
01:24:32.560 --> 01:24:51.960
your fingers, all the way to your lower back. Lettinger

260
01:24:54.279 --> 01:26:05.279
radiatin peace, drifting mind just swarmed in away, happy to

261
01:26:05.600 --> 01:27:09.880
let go, let go completely, let go, so tranquil the

262
01:27:10.000 --> 01:27:42.079
whole body, enjoying a sensor listening go.

263
01:27:45.720 --> 01:27:47.800
Heven more.

264
01:28:55.960 --> 01:29:49.920
Pece, enjoy the space, this space of peace and safety.

265
01:30:12.760 --> 01:32:11.880
So fury fey, relaxed, lessing God. Maybe we can just

266
01:32:14.800 --> 01:32:23.600
focus on the different parts of your body, just to

267
01:32:23.920 --> 01:33:52.720
notice your forehead and your eyes mutual so Louise, noticing

268
01:33:52.960 --> 01:35:28.199
the sense of complete freedom, absolute freedom, rasta peace, fall energy,

269
01:36:01.119 --> 01:37:17.199
peace to brazeuch easier lest you may have or may

270
01:37:17.359 --> 01:38:17.800
not have noticed your mind drifting peace for moveingly, even

271
01:38:18.159 --> 01:38:43.359
more deeply in the direction of total blissful pace, blissful peace.

272
01:39:12.000 --> 01:41:13.159
Christ total peace, com so calm, letting go peace with mind.

273
01:41:22.520 --> 01:41:56.960
Relaxed forty sir, relax, so relaxed.

274
01:42:21.479 --> 01:42:48.319
Your body feels almost invisible, so very relaxed. I'm peaceful,

275
01:42:54.680 --> 01:44:02.640
so peace rel liquor so peaceful, so fair. And you

276
01:44:02.720 --> 01:44:09.880
could start to notice that you are feeling more relaxed,

277
01:44:12.880 --> 01:44:22.640
even though I've not purposely focused your mind upon that

278
01:44:24.000 --> 01:44:30.079
sense of physical comfort that is growing within you throughout

279
01:44:30.159 --> 01:44:42.960
your body, and your mind starts to slow down, and

280
01:44:43.119 --> 01:44:50.600
that could be almost in recognition of I guess my

281
01:44:50.840 --> 01:45:05.600
speech not being particularly fast, and things just generally feel calmer.

282
01:45:09.159 --> 01:45:17.079
Just by listening to my voice, you give yourself an

283
01:45:17.159 --> 01:45:25.119
opportunity to take a break from the day, take a

284
01:45:25.199 --> 01:45:32.840
break from your life as it is, and to give

285
01:45:32.920 --> 01:45:41.000
yourself a rest, giving yourself permission to take some time

286
01:45:41.159 --> 01:45:48.560
off and to allow your body to relax and allow

287
01:45:48.800 --> 01:45:59.079
your mind to slow down, which in turn releases the

288
01:45:59.319 --> 01:46:09.920
tension any stresses that you had in your body. It's

289
01:46:09.960 --> 01:46:14.479
almost as if the parts of your body just open up,

290
01:46:15.840 --> 01:46:27.439
allowing the negativity out and at the same time replacing

291
01:46:28.319 --> 01:46:37.840
that negativity with positive heathing energy, which then fills your

292
01:46:37.920 --> 01:46:49.720
body up and your mind to also starts to appreciate

293
01:46:50.640 --> 01:47:08.960
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

294
01:47:12.159 --> 01:47:20.720
an energy that spreads through your body like a wave

295
01:47:23.039 --> 01:47:35.199
of comfort. And all this comes from just allowing yourself

296
01:47:38.039 --> 01:47:43.239
a few minutes, maybe half an hour, however long you

297
01:47:43.319 --> 01:47:55.880
want it to be, to just rest and allow your

298
01:47:56.039 --> 01:48:02.800
mind and your body to all my just reset itself

299
01:48:05.680 --> 01:48:21.439
to the settings of comfort and relaxation, calmness, which allows

300
01:48:21.800 --> 01:48:34.520
more room for feelings of pleasure and happiness to move

301
01:48:35.079 --> 01:48:43.880
around your body and into your mind, almost as if

302
01:48:43.960 --> 01:48:53.680
your mind and your body are sinking together, almost mirroring

303
01:48:54.520 --> 01:49:07.359
each other, with that growing positivety and calmness. And it

304
01:49:07.479 --> 01:49:14.920
feels nice. It really does feel nice to know that

305
01:49:15.239 --> 01:49:24.359
you are the one that has allowed yourself to feel

306
01:49:24.880 --> 01:49:33.039
more comfort and to experience.

307
01:49:34.800 --> 01:49:35.960
More of this.

308
01:49:37.720 --> 01:49:52.880
Deep relaxation spreading throughout your body. And as I focus

309
01:49:54.479 --> 01:50:00.319
on each part of your body, you can notice at

310
01:50:00.439 --> 01:50:14.960
that part becomes even more relaxed just by focusing on it.

311
01:50:17.520 --> 01:50:27.159
It becomes even more calm and comfortable just by focusing.

312
01:50:31.239 --> 01:50:36.960
And as I move down your body, starting at your head,

313
01:50:39.680 --> 01:50:46.359
the parts that you've already focused on will continue to

314
01:50:46.560 --> 01:50:54.199
relax deeply, and those parts that we've not yet focused

315
01:50:54.239 --> 01:51:07.600
on or just automatically release any remain intention in anticipation

316
01:51:08.000 --> 01:51:21.039
of even more comfort about to come. Now, I'm going

317
01:51:21.079 --> 01:51:28.000
to start by focusing on your forehead. Just being aware

318
01:51:28.359 --> 01:51:36.920
of the feelings of your forehead and any background sounds

319
01:51:38.720 --> 01:51:43.560
like mister Herbert the pigeon can just allow you to

320
01:51:43.760 --> 01:51:51.000
feel even more relaxed. Just means you're in the moment.

321
01:51:54.119 --> 01:51:59.479
This isn't this isn't a sterile environment. This is the world.

322
01:52:02.920 --> 01:52:08.960
I live in the countryside, so there's lots of nature

323
01:52:09.479 --> 01:52:20.000
sounds around. So as you focus on your forehead, just

324
01:52:20.239 --> 01:52:28.039
notice how it becomes even more relaxed as you focus

325
01:52:30.319 --> 01:52:34.800
only on my voice and that part of your body.

326
01:52:40.000 --> 01:52:48.279
Moving down to your eyes, focusing on your eyes, noticing

327
01:52:50.760 --> 01:53:00.479
how your eyelids feel so heavy yet so light at

328
01:53:00.520 --> 01:53:06.960
the same time, and all the muscles around your eyes

329
01:53:07.199 --> 01:53:21.640
relaxing completely. Moving your focus down to your mouth, your lips,

330
01:53:22.119 --> 01:53:28.760
your tongue, your teeth, and your gumbs, the whole of

331
01:53:28.880 --> 01:53:43.680
your mouth relaxing, calm and loose. As you focus now

332
01:53:44.520 --> 01:53:51.359
on your jaw, not just the part of your jaw

333
01:53:51.479 --> 01:53:56.159
near your mouth, your chin, but all the way up

334
01:53:56.920 --> 01:53:58.520
the size of your face.

335
01:53:59.399 --> 01:54:00.239
To your ears is.

336
01:54:02.359 --> 01:54:18.239
The hole of your jaw feeding more relaxed and calm.

337
01:54:26.399 --> 01:54:35.479
Focusing on your neck, the front of your neck and

338
01:54:35.640 --> 01:54:48.640
your throat relaxing and loose and calm. The sides of

339
01:54:48.760 --> 01:54:54.199
your neck, the right and left side of your neck.

340
01:54:57.000 --> 01:55:12.760
Relax and lo and calm, and now the back of

341
01:55:12.880 --> 01:55:18.800
your neck. Focus in on the back.

342
01:55:18.760 --> 01:55:29.000
Of your neck, letting go of any tension that may

343
01:55:29.039 --> 01:55:39.560
have been there before, and enjoying that sense of increasing

344
01:55:41.159 --> 01:55:49.720
comfort and release that you can experience in the back

345
01:55:49.840 --> 01:56:02.279
of your neck. Moving down your back and moving either

346
01:56:02.520 --> 01:56:06.600
side of your spine right from the top of your

347
01:56:06.720 --> 01:56:12.520
back all the way down to the bottom of your back,

348
01:56:18.600 --> 01:56:29.880
down to your lower back. And as you move up

349
01:56:29.960 --> 01:56:38.720
and down your spine, you can feel the muscles either

350
01:56:38.920 --> 01:56:52.439
side of your spine relaxing even more. And as those

351
01:56:52.600 --> 01:57:01.640
muscles relax, that sense of comfort starts to spread outwards

352
01:57:03.600 --> 01:57:13.159
from your spine into both sides of your back, the

353
01:57:13.319 --> 01:57:16.800
top of your back, the middle and your lower back.

354
01:57:20.359 --> 01:57:27.479
And as you scan gently and slowly up and down

355
01:57:27.680 --> 01:57:32.720
your back, there's the muscles in the top of your

356
01:57:32.840 --> 01:57:42.800
back relax and become looser. The muscles in the middle

357
01:57:42.840 --> 01:57:50.159
of your back also seem to just almost divide from

358
01:57:50.199 --> 01:58:03.600
each other, separating and almost melting. And in your lower

359
01:58:03.720 --> 01:58:14.439
back it seems to be an extra special feeling of

360
01:58:14.640 --> 01:58:26.680
comfort that spreads into your hips. Sit down your lower back,

361
01:58:27.000 --> 01:58:34.960
into your hips, into the area where your cosicks are,

362
01:58:38.520 --> 01:58:45.239
and into your buttocks, and all those muscles that spread.

363
01:58:47.520 --> 01:58:48.439
From your lower.

364
01:58:48.279 --> 01:59:02.479
Back into your hip area start to melt, start to

365
01:59:02.800 --> 01:59:15.279
really let go, and even nowhere about to focus on

366
01:59:15.399 --> 01:59:24.479
your shoulders, your back and your spine will continue to

367
01:59:24.720 --> 01:59:43.000
let go, continue to relax so calmly, and if you

368
01:59:43.199 --> 01:59:49.039
focus on your shoulders, you may notice that they're already

369
01:59:50.920 --> 02:00:24.640
feeling really loose, already feeding, calm and fearing. Those muscles

370
02:00:27.439 --> 02:00:39.359
then move from your neck into your shoulders. Feel so

371
02:00:39.800 --> 02:01:08.800
soft and gentle, so smooth and calm, and the feeling

372
02:01:08.960 --> 02:01:21.840
in your shoulders seens to spread deep into your shoulders,

373
02:01:23.880 --> 02:01:33.119
that sense of relaxation, not just traveling deeply into your muscles,

374
02:01:36.600 --> 02:01:49.760
but also relaxing the bones and moving all away to

375
02:01:50.039 --> 02:01:59.000
underneath your arms, relaxing that whole area between the tops

376
02:01:59.079 --> 02:02:13.520
of your shoulders and underneath your arms, healing. You feel

377
02:02:13.720 --> 02:02:27.159
so relaxed and comfortable in your shoulders. Who sends that

378
02:02:29.439 --> 02:02:51.439
deep healing message into your arms. You may feel almost

379
02:02:51.600 --> 02:02:56.359
as if your arms are not even there, because they're

380
02:02:56.880 --> 02:03:01.840
so relaxed, so.

381
02:03:03.399 --> 02:03:12.079
Deeply relaxed, so.

382
02:03:16.319 --> 02:03:52.840
So calm, so loose, not feeling spreading all the way

383
02:03:53.119 --> 02:04:17.800
down your arms to elbows, including your elbows circumforts, spreads

384
02:04:22.840 --> 02:04:40.960
or away into rests, your forearments, and your wrists so heavy,

385
02:04:44.640 --> 02:05:26.239
yet at this same time, so light and into fulk See.

386
02:05:28.399 --> 02:05:29.399
Now on.

387
02:05:32.079 --> 02:06:04.880
Your hands, my hands, so peaceful.

388
02:06:05.920 --> 02:06:07.000
In your hands.

389
02:06:25.520 --> 02:06:26.680
There's a sense of.

390
02:06:30.159 --> 02:06:31.560
Real peace.

391
02:06:43.359 --> 02:06:56.399
It just seems to I feel so familiar when your

392
02:06:56.600 --> 02:08:05.199
hands relax deeply. Yes, the thing is a things sidles

393
02:08:34.439 --> 02:09:07.399
you thing, it tips h Moving your attention to the

394
02:09:07.600 --> 02:09:36.560
front of your body, so comfortable, moving your focus.

395
02:09:38.000 --> 02:11:19.079
To your legs. Why's my souls in your thighs, your

396
02:11:19.199 --> 02:12:01.079
knees so relaxed, a calf, muscles and just chins copuzy

397
02:12:01.319 --> 02:14:15.199
they and the faathing and your feet, sir, peaceful, so calm,

398
02:14:20.960 --> 02:15:06.560
so peaceful, so calm, mus peaceful, so calm.

399
02:15:10.520 --> 02:15:14.239
So peace fall.

400
02:15:22.600 --> 02:15:46.199
RelA same peace fall, so calm, loving that deep relaxation,

401
02:15:47.920 --> 02:16:05.319
to spread your chest, in your stomach, so relax, letting go.

402
02:16:09.439 --> 02:16:10.119
Everything.

403
02:16:21.399 --> 02:16:27.359
So I'm gonna start counting down now from twenty down

404
02:16:27.439 --> 02:16:35.559
to one. You can imagine in a way it's like

405
02:16:36.360 --> 02:16:42.799
just walking down some steps and each step or twenty steps,

406
02:16:42.879 --> 02:16:52.000
and each step represents a level of comfort. Each step

407
02:16:52.520 --> 02:17:08.079
represents a deepening of that comfort, and the firvies you

408
02:17:08.239 --> 02:17:13.520
walk down those steps that the deeper and more relaxed

409
02:17:13.840 --> 02:18:29.959
you feel. So starting with number twenty twenty, nineteen, eighteen,

410
02:19:07.920 --> 02:25:01.479
seventeen sixteen US fifteen fourteen four see too well five

411
02:26:12.040 --> 02:30:20.280
eight nine eight seven.

412
02:30:01.879 --> 02:30:40.959
H s.

413
02:32:13.120 --> 02:38:07.479
Five four one. And now as you focus on your eyes,

414
02:38:17.040 --> 02:38:27.360
we're gonna count down from ten dout to one, focusing

415
02:38:28.680 --> 02:38:36.920
just on your eyes, your eyelids, the muscles around your eyes,

416
02:38:40.000 --> 02:38:48.639
your eye waves themselves, our whole area that makes up

417
02:38:48.760 --> 02:39:04.799
your eye. And as we count down from ten down

418
02:39:04.879 --> 02:39:17.879
to one, whilst focus in on your eyes, you'll become

419
02:39:19.920 --> 02:39:32.000
twice is relaxed with each number counting down, and you

420
02:39:32.200 --> 02:39:39.760
may find the all you want to do is just

421
02:39:41.760 --> 02:39:48.959
drift off to sleep. And if that's what you want,

422
02:39:52.000 --> 02:40:04.959
then just allow yourself to do that. Now, focusing on

423
02:40:05.120 --> 02:40:12.440
your eyes, I'm going to begin counting down from ten

424
02:40:12.799 --> 02:41:28.559
down to one right now, ten nine eight.

425
02:41:53.000 --> 02:43:21.440
Seven y.

426
02:44:25.799 --> 02:47:56.840
Five four three two.

427
02:49:24.600 --> 02:49:24.920
One.

428
02:49:31.200 --> 02:49:53.479
So count and down from ten to one, ten nine, eight, seven, six,

429
02:49:55.680 --> 02:50:15.840
five four three two one. And maybe that was a

430
02:50:15.920 --> 02:50:20.040
bit too quick in order to relax. Maybe it's a

431
02:50:20.079 --> 02:50:26.200
bit too fast for you to notice the calming of

432
02:50:26.319 --> 02:50:33.200
your body, maybe even a little bit of pressure.

433
02:50:32.840 --> 02:50:36.319
There, like you're counting down from ten to one.

434
02:50:36.440 --> 02:50:39.840
Would you expect me to do? Man, expect me to

435
02:50:39.920 --> 02:50:43.840
stick go with floppy just because you're counting down.

436
02:50:49.440 --> 02:50:52.600
We could try it again, but this time I.

437
02:50:52.680 --> 02:50:59.799
Go this slower. This time, as you focus on the

438
02:51:00.079 --> 02:51:04.120
whole of your body before we focus on your legs.

439
02:51:06.559 --> 02:51:15.760
Just notice how your body does start to feel more

440
02:51:16.159 --> 02:51:56.399
relaxed with every number that I count down ten nine, eight, seven, six,

441
02:52:04.879 --> 02:53:13.799
five four three two one, And just notice how how

442
02:53:13.879 --> 02:53:23.959
you feel generally, how your body feels. It's not necessarily

443
02:53:24.079 --> 02:53:34.440
even about counting down from ten to one. It's that

444
02:53:34.760 --> 02:53:54.440
space that you have, that space between being active physically

445
02:53:54.639 --> 02:54:03.440
or mentally to just sitting or lying down and just

446
02:54:03.680 --> 02:54:09.600
being there, not doing anything, not saying anything, or needing

447
02:54:09.840 --> 02:54:15.319
to think about anything. So it opens up a space,

448
02:54:16.280 --> 02:54:25.440
you know, a bit of a space, a gap. And

449
02:54:25.559 --> 02:54:30.120
the more I cam down from ten to one, the

450
02:54:30.200 --> 02:54:38.159
bigger that gap becomes so there's that gap of calmness,

451
02:54:39.600 --> 02:54:49.159
of comfort, relaxation. It's a nice feeling.

452
02:54:54.319 --> 02:54:55.600
And it moves.

453
02:54:56.840 --> 02:55:06.719
Those stresses or discomforts physically or emotionally, moves them away.

454
02:55:13.520 --> 02:55:26.239
Allows you to just slow down, someone to count again

455
02:55:26.319 --> 02:55:32.520
from ten down to one, and notice that gap widening,

456
02:55:34.719 --> 02:55:39.159
the gap, And as it widens, it's almost like the

457
02:55:40.879 --> 02:55:58.399
stress and attention falls into the gap and gives you

458
02:55:58.520 --> 02:56:54.000
that distance, that space. Now ten nine, eight, seven, six, five,

459
02:57:05.120 --> 02:57:40.760
four three two.

460
02:57:59.000 --> 02:58:11.920
One. How does your.

461
02:58:13.959 --> 02:58:15.200
Body feel.

462
02:58:17.120 --> 02:58:17.319
Now?

463
02:58:30.040 --> 02:58:46.319
Can you notice the feeling calmer, the feeling more relaxed

464
02:59:08.760 --> 02:59:13.120
as we now focus on your legs, just your legs.

465
02:59:29.120 --> 02:59:49.280
We're just gonna start with focusing on your thighs. Of course,

466
02:59:49.399 --> 02:59:54.280
it's not the most exciting thing to be doing because

467
02:59:57.719 --> 03:00:00.399
I'm sure, like most of your body is not a

468
03:00:00.479 --> 03:00:12.920
lot going on right now. Just focusing on the whole

469
03:00:13.040 --> 03:00:19.440
of your thighs, the tops of your thighs, the sides

470
03:00:19.559 --> 03:00:26.559
of your thighs, the bottoms of your thighs, your outer thighs,

471
03:00:26.680 --> 03:00:31.559
and your inner thighs. Basically the whole of your thigh

472
03:00:31.680 --> 03:00:40.440
that leads into your hip and it goes down to

473
03:00:40.680 --> 03:00:54.719
your knee joints. Now, this is a big area, it's

474
03:00:54.760 --> 03:00:59.879
a very heavy area, it's very strong. Probably the strong

475
03:01:01.239 --> 03:01:14.360
muscles in your body are in your thighs. But I

476
03:01:14.479 --> 03:01:22.760
don't think we perhaps give enough attention to our thighs.

477
03:01:28.719 --> 03:01:39.479
Perhaps we don't acknowledge how important our thighs are to

478
03:01:39.680 --> 03:02:00.280
our lives, how much they actually do for us all

479
03:02:00.360 --> 03:02:10.840
through our lives. And it may seem to sound really weird,

480
03:02:10.920 --> 03:02:19.319
but I think that all of our body parts, especially

481
03:02:19.440 --> 03:02:27.079
our thighs, need some TLC, a bit of love shown,

482
03:02:28.040 --> 03:02:35.840
a bit of acknowledgement.

483
03:02:38.360 --> 03:02:39.000
I thank you.

484
03:02:42.079 --> 03:02:54.600
Gratitude for our thighs do for us. And I know

485
03:02:54.799 --> 03:03:01.040
this may sound a bit strange. Maybe think why am

486
03:03:01.079 --> 03:03:04.600
I Surely I should be out in the garden hugging

487
03:03:04.639 --> 03:03:12.559
a tree or something. Well, it's hard to set a

488
03:03:12.639 --> 03:03:16.280
microphone up on a tree. That's why I'm doing this indoors.

489
03:03:16.360 --> 03:03:19.840
Otherwise I would be outside hugging a tree. Now I

490
03:03:19.959 --> 03:03:28.680
can't see the television from the tree. If you move

491
03:03:28.760 --> 03:03:38.079
down to your knees gaining such an important part, and

492
03:03:38.680 --> 03:03:43.159
I think we don't necessarily I'll speak for myself here,

493
03:03:45.639 --> 03:03:50.719
I don't necessarily appreciate all that my knees do for

494
03:03:50.879 --> 03:03:56.719
me until I have a problem with my knee. It's

495
03:03:56.760 --> 03:04:02.600
occasionally if I maybe I share, or it's aching for

496
03:04:02.719 --> 03:04:09.479
some reason, it's then that I realize how much it does.

497
03:04:11.120 --> 03:04:14.360
You know, the benefit of being able to use my

498
03:04:14.600 --> 03:04:24.280
legs without any kind of physical discomfort is a beautiful

499
03:04:24.360 --> 03:04:33.600
thing that's possibly not appreciated until it's temporarily removed. You

500
03:04:33.680 --> 03:04:40.520
know that's comfort. But as you focus on your knees,

501
03:04:42.680 --> 03:04:48.319
regardless of how your knees feel, you can have that

502
03:04:48.600 --> 03:04:54.760
sense of gratitude and love to your knees for all

503
03:04:54.920 --> 03:05:07.120
that they do for you. And you can still have

504
03:05:07.280 --> 03:05:11.440
that attention on your thighs and maybe notice how your

505
03:05:11.520 --> 03:05:23.399
thighs feel. Maybe you've noticed that they are relaxing more

506
03:05:25.200 --> 03:05:36.799
deeply as you focus now on the bottoms of your legs,

507
03:05:37.280 --> 03:05:42.639
your shins and your calf muscles and the bones between

508
03:05:42.879 --> 03:05:49.040
your knees and your feet incorporate, and of course your

509
03:05:49.120 --> 03:06:02.239
ankles so important. Anyone has had, even like the slightest

510
03:06:02.680 --> 03:06:08.680
sprain of an ankle knows how how much we take

511
03:06:10.040 --> 03:06:18.840
our ankles for granted. And it's kind of strange in

512
03:06:18.920 --> 03:06:24.120
a way when you think that, you know, logically, our

513
03:06:24.159 --> 03:06:27.639
wrists are a lot thinner than the rest of our arms,

514
03:06:28.760 --> 03:06:32.239
which is okay, it doesn't I can't see any problem

515
03:06:32.280 --> 03:06:37.159
with that because we're just picking stuff up. But our

516
03:06:37.280 --> 03:06:43.079
ankles so much thinner than the rest of our legs,

517
03:06:49.520 --> 03:06:53.920
and from a physics perspective or logical even it doesn't

518
03:06:54.000 --> 03:06:59.879
really make sense that all this weight would ultimately be

519
03:07:01.079 --> 03:07:11.120
resting on your ankles then leading to your feet, that

520
03:07:11.719 --> 03:07:20.639
thin area, thin bone. Yeah, it does so much great work.

521
03:07:22.840 --> 03:07:32.360
Supports us, supports our body for a lifetime, helps us

522
03:07:33.040 --> 03:07:42.399
to balance, it helps you to get around and be mobile.

523
03:07:48.719 --> 03:07:56.520
And there's the calf muscles. Of course, when I was younger,

524
03:07:56.879 --> 03:08:00.280
I couldn't see the point in calf muscles thinking to

525
03:08:00.399 --> 03:08:06.280
do anything. Okay, if I walked around on tiptoes, then

526
03:08:06.479 --> 03:08:10.239
my craft muscles get some work. But of course that's

527
03:08:10.319 --> 03:08:14.280
not true. The calf muscles are being used whenever we

528
03:08:14.760 --> 03:08:28.319
use our legs and your shins there to protect your

529
03:08:28.360 --> 03:08:37.399
lower legs, shaped in a way almost as a protector

530
03:08:37.840 --> 03:08:49.719
for the bone, leading of course to your ankles.

531
03:08:52.520 --> 03:08:53.239
And your feet.

532
03:08:57.920 --> 03:09:00.159
But we're not going to focus on your feet, going

533
03:09:00.239 --> 03:09:06.479
to focus on the legs. And I realize that now

534
03:09:06.559 --> 03:09:10.360
that I've mentioned your feet, it prota be focusing on

535
03:09:10.479 --> 03:09:13.680
them anyway, So maybe I should focus on your feet

536
03:09:13.719 --> 03:09:19.840
a little bit. You can have them in your awareness

537
03:09:22.040 --> 03:09:25.719
the same as you have your thighs in your awareness.

538
03:09:26.559 --> 03:09:30.440
Even though we haven't been focusing on your thighs a

539
03:09:30.600 --> 03:09:41.680
few minutes, we've been focusing on your ankles, there's still

540
03:09:41.760 --> 03:09:56.840
that sensation of comfort in your thighs, and there's that

541
03:09:57.280 --> 03:10:07.319
movement of energy because the thighs hold lots of different sensations.

542
03:10:08.799 --> 03:10:13.639
Of course, there's the muscles, the big straw muscles that

543
03:10:13.760 --> 03:10:26.600
we have in our thighs. But the skin on the

544
03:10:26.760 --> 03:10:32.239
outside of the thighs, as in the outside of all

545
03:10:32.319 --> 03:10:41.159
of our body, can be very sensitive, sensitive to the touch,

546
03:10:43.920 --> 03:10:57.280
sensitive to temperature, and inside your thighs the bones, there's

547
03:10:58.319 --> 03:11:03.120
the muscle, there's the blood, mustles, the arch trees, it's

548
03:11:03.280 --> 03:11:11.239
all this stuff that's inside your thighs. And I guess

549
03:11:11.319 --> 03:11:14.680
sometimes it'd be nice if you could actually put your

550
03:11:14.799 --> 03:11:22.079
fingers inside your thighs and a message, so you can

551
03:11:22.159 --> 03:11:25.680
message on the outside, of course, but to be able

552
03:11:25.719 --> 03:11:28.879
to get deep into the muscles and to be able

553
03:11:28.920 --> 03:11:34.440
to just message inside your thighs, message in the bones

554
03:11:35.360 --> 03:11:42.920
of your leg, message in all the veins, and just

555
03:11:43.200 --> 03:11:55.879
gently healing your thighs, and you could move down message

556
03:11:55.959 --> 03:12:01.680
and inside your knees, just message in those but with

557
03:12:02.000 --> 03:12:09.200
healing fingertips, spreading that healing energy deep into the joints

558
03:12:10.600 --> 03:12:18.559
of your knees. Of course, there's the back of your

559
03:12:19.760 --> 03:12:24.440
your knee, you know, the inside crease where your knee is.

560
03:12:26.120 --> 03:12:31.600
It's a very sensitive area. Very it feels very nice

561
03:12:31.680 --> 03:12:36.280
when you stroke it. That might be because it's an

562
03:12:36.319 --> 03:12:41.559
area that's not really touched very often. It's almost like

563
03:12:41.680 --> 03:12:48.239
a hidden part, that crease in your legs. It's almost

564
03:12:50.639 --> 03:12:55.200
like a part that has a sensitivity which is a

565
03:12:55.239 --> 03:13:06.159
little bit different. Of course, it's protected by your legs.

566
03:13:13.520 --> 03:13:17.760
So you can imagine putting your fingers into that crease

567
03:13:18.639 --> 03:13:27.879
in your legs, folding between your legs, you can just

568
03:13:28.120 --> 03:13:35.639
message with your fingertips. Imagine your fingertips going inside. Massage

569
03:13:35.719 --> 03:13:43.719
in the muscle tissue. You can of course feel the

570
03:13:44.799 --> 03:13:57.600
bones of your knees heading through your fingertips, and then

571
03:13:57.639 --> 03:14:03.399
as you go down to your calf muscles. Now that's

572
03:14:03.440 --> 03:14:06.959
the part I'd like to be able to really put

573
03:14:07.040 --> 03:14:13.920
my fingertips deep inside my calf muscles. Massage in every

574
03:14:15.600 --> 03:14:19.079
single tissue of that muscle.

575
03:14:20.280 --> 03:14:28.840
Healing every part, and then doing.

576
03:14:28.760 --> 03:14:36.200
The same for my shins, massage in and gently stroking

577
03:14:36.399 --> 03:14:42.719
the bones, gently stroking them, healing in a loving way,

578
03:14:44.040 --> 03:14:50.440
because they deserve to be treated as the precious bones

579
03:14:50.520 --> 03:14:55.159
that they are, Because our legs are so precious as

580
03:14:55.200 --> 03:15:00.479
in all the other parts of our body, and precious

581
03:15:00.520 --> 03:15:01.959
of mutual.

582
03:15:04.040 --> 03:15:04.719
On the planet.

583
03:15:13.280 --> 03:15:21.280
When you start to think about your legs in this way,

584
03:15:25.879 --> 03:15:32.520
it can change your perspective. It might sound a bit

585
03:15:35.639 --> 03:15:39.920
a bit silly to start with the idea of having

586
03:15:40.799 --> 03:15:50.799
love for your legs, showing appreciation for your thighs, wanting

587
03:15:50.920 --> 03:15:54.840
to be able to put your hands in your thighs

588
03:15:56.799 --> 03:16:03.280
and massage the muscles and the bones, and to get

589
03:16:03.319 --> 03:16:11.559
your fingers deep in there, releasing all tension, just to

590
03:16:11.760 --> 03:16:21.200
show how much you care about your legs, how much

591
03:16:21.280 --> 03:16:26.959
you care for what your legs do for you regularly,

592
03:16:29.360 --> 03:16:39.520
your knees, your calves, your ankles. The strength of your ankles,

593
03:16:42.479 --> 03:16:47.159
considering how thin they are compared to the rest of

594
03:16:47.239 --> 03:16:57.000
your legs, especially your thighs. Yeah, they're so strong, so flexible,

595
03:17:00.799 --> 03:17:13.639
absolutely amazing things. Your ankles are truly a gift because

596
03:17:13.639 --> 03:17:22.399
of what they do for you. Supporting all that weight.

597
03:17:24.399 --> 03:17:28.920
Regardless of how what weight you are, even if you're

598
03:17:28.920 --> 03:17:33.920
only eight stone, there's still a lot of weight for

599
03:17:34.079 --> 03:17:40.799
these little ankles. Now I'm a lot heavier than eight

600
03:17:40.879 --> 03:17:51.520
stone double down, yet my ankles support my body all

601
03:17:51.559 --> 03:17:58.000
the time, although they do give off a sigh of

602
03:17:58.120 --> 03:17:59.399
relief when I sit down.

603
03:18:00.239 --> 03:18:03.799
H's have my whole legs do?

604
03:18:07.520 --> 03:18:14.879
My feet? Feet also go? My toes clap, We're so happy.

605
03:18:34.639 --> 03:18:43.840
Your legs really are amazing. And I know that talking

606
03:18:43.879 --> 03:18:47.040
about talking about your legs is probably.

607
03:18:49.200 --> 03:18:53.879
Possibly among the most most boring things you've ever heard

608
03:18:53.920 --> 03:18:54.600
anyone say.

609
03:18:55.520 --> 03:19:03.000
Possibly they're boring or not. Everything I said is true.

610
03:19:05.440 --> 03:19:20.280
Your legs are amazing. Your legs deserve not just respect,

611
03:19:26.120 --> 03:19:27.840
They deserve to relax.

612
03:19:29.280 --> 03:19:29.639
Deeply.

613
03:19:36.959 --> 03:19:40.280
They deserve to take some time out of the day

614
03:19:42.479 --> 03:20:11.200
to just let go completely. The legs really can relax.

615
03:20:18.840 --> 03:20:22.959
And because the legs are so such a most, you know,

616
03:20:23.239 --> 03:20:29.159
very important part of your body. When you relax your legs,

617
03:20:29.239 --> 03:20:36.479
the rest of your body also naturally follows in that

618
03:20:40.200 --> 03:20:51.040
journey of comfort. I can feel it in my hips.

619
03:20:52.440 --> 03:20:59.239
My hips feel really loose, and also in my lower

620
03:20:59.360 --> 03:21:06.239
back as well. My lower back really feels it feels stretched,

621
03:21:07.319 --> 03:21:10.399
even though I'm just sitting in a chair and there's

622
03:21:10.479 --> 03:21:15.719
no stretching as far as I'm aware that I'm doing.

623
03:21:16.760 --> 03:21:19.399
It's almost as if the muscles are just relaxed so

624
03:21:19.639 --> 03:21:25.559
much that there is a natural stretch as the tension

625
03:21:26.440 --> 03:21:30.159
has reduced a lot.

626
03:21:46.559 --> 03:21:49.639
And I'm now going to count down from ten down

627
03:21:49.680 --> 03:21:54.479
to one, and.

628
03:21:54.600 --> 03:22:24.120
You can continue to feel the fly relaxed. Ten nine, eight, seven, six, five.

629
03:22:28.440 --> 03:22:32.600
Four three.

630
03:22:36.440 --> 03:22:57.159
Two one. Relax. So I'm just going to count down

631
03:22:58.680 --> 03:23:03.360
for five down to one, and as a countdown, if

632
03:23:03.399 --> 03:23:10.479
you just focus on the numbers, just the numbers counting down,

633
03:23:11.559 --> 03:23:20.680
and notice how you feel in this moment as you

634
03:23:20.840 --> 03:23:28.360
hear the numbers counting down, knowing that those numbers counting

635
03:23:28.440 --> 03:23:38.559
down represent you feeling calmer, not just in your body,

636
03:23:38.760 --> 03:23:47.120
but also relaxing your mind. Just notice how you feel.

637
03:23:48.000 --> 03:23:53.879
There's nothing to do, there's nothing to say, there's nothing

638
03:23:54.040 --> 03:24:46.639
to think about, starting with number five four three two one. Now,

639
03:24:46.719 --> 03:24:58.959
as you notice the gradual letting go that the tension

640
03:24:59.200 --> 03:25:06.319
in your body, you may also begin to notice and

641
03:25:06.479 --> 03:25:15.479
be aware of how your mind is starting to slow down.

642
03:25:17.959 --> 03:25:24.319
This is just a natural thing that happens. It's not

643
03:25:24.520 --> 03:25:29.719
really a special procedure. It's just natural because as your

644
03:25:31.040 --> 03:25:37.000
body relaxes, your mind also starts to relax, and the

645
03:25:37.120 --> 03:25:40.719
more your mind relaxes, the more your body relaxes. It's

646
03:25:40.920 --> 03:25:53.000
just a continuous circle of relaxation. And is that calmness

647
03:25:53.200 --> 03:26:00.360
that comes from relative quietness. You know, even even if

648
03:26:00.399 --> 03:26:07.959
there's background sounds either your side, online, it's still going

649
03:26:08.079 --> 03:26:13.079
to be quite calm. You know, you haven't got the

650
03:26:13.239 --> 03:26:18.399
television on, there's no music in the background unless you're

651
03:26:18.399 --> 03:26:25.959
listening to the recording. With music, of course, you're very

652
03:26:26.159 --> 03:26:28.040
likely not going to be sitting in a room with

653
03:26:28.159 --> 03:26:32.959
other people. Of course you might be, but generally it's

654
03:26:33.639 --> 03:26:35.879
more ideal if you can do this on your own,

655
03:26:37.600 --> 03:26:47.639
so no distractions, and when you stop thinking about stuff,

656
03:26:54.239 --> 03:27:04.479
relaxation automatically rises. A sense of comfort starts to grow,

657
03:27:09.000 --> 03:27:15.680
and without trying to build it up into something fantastical

658
03:27:16.079 --> 03:27:27.840
or something magical, this is just a natural process, something

659
03:27:28.000 --> 03:27:38.959
that's easy to accomplish. In fact, it's almost the sense

660
03:27:39.079 --> 03:27:45.879
of relaxing completely happens really when you put no effort

661
03:27:46.239 --> 03:27:50.120
into it. It's not something that you can really force.

662
03:27:52.719 --> 03:28:02.559
It's something that happens naturally. Part of the process of

663
03:28:04.239 --> 03:28:16.159
this recording and others is simply two allow you to

664
03:28:16.319 --> 03:28:31.440
take advantage of this space this time, to just let go,

665
03:28:34.600 --> 03:28:42.799
to just be here, to be in tune with how

666
03:28:42.920 --> 03:28:56.280
you feel, yet with the intention of wanting to relax

667
03:28:56.399 --> 03:29:07.760
deeply and maybe even to fall asleep, depending on what

668
03:29:07.959 --> 03:29:14.079
it is that you wish for yourself in this moment.

669
03:29:21.079 --> 03:29:30.440
As we know, relaxing is the majority of the process

670
03:29:30.559 --> 03:29:35.719
of falling asleep. The actual falling asleep part is the

671
03:29:35.840 --> 03:29:43.639
tiny bit of the end. The deeper relaxed you become,

672
03:29:47.600 --> 03:30:05.559
the easier you find yourself drifting. You can also, if

673
03:30:05.600 --> 03:30:16.440
you choose stay focused on my voice and really enjoy

674
03:30:22.399 --> 03:30:51.520
the process, gradually relaxing each muscle in your body effortlessly

675
03:30:58.600 --> 03:31:26.520
and just observing the sensation of letting go completely. This time,

676
03:31:26.639 --> 03:31:34.840
I'm going to count from six down to one, and

677
03:31:35.079 --> 03:31:44.639
you can notice your mind calming down more with each

678
03:31:45.239 --> 03:34:36.680
number that you hear me say, naturally, feeling calm and slow, peaceful, six, five, four, three, two, one,

679
03:34:57.840 --> 03:35:11.200
being aware how your mind has slowed right down, sinking

680
03:35:13.799 --> 03:35:34.079
deeply into relaxation. And as you focus on your mind,

681
03:35:34.399 --> 03:35:44.360
you may notice that there are some thoughts still there,

682
03:35:46.920 --> 03:35:56.479
maybe some stubborn thoughts that for some reason perhaps need

683
03:35:56.559 --> 03:36:11.760
your attention. So what you can do is send love

684
03:36:12.000 --> 03:36:18.840
to those thoughts. Sprinkle those thoughts.

685
03:36:22.959 --> 03:36:23.680
With love.

686
03:36:25.239 --> 03:36:29.440
Like all petals from a flower. Just sprinkle it over them,

687
03:36:30.920 --> 03:36:38.040
petals filled with love towards those thoughts, to let those

688
03:36:38.280 --> 03:36:44.719
thoughts know that you're not abandoned in them. You just

689
03:36:45.200 --> 03:36:55.239
need them. You require them to just calm down, slow down,

690
03:36:57.559 --> 03:36:58.879
quiet down.

691
03:37:02.559 --> 03:37:02.959
For now.

692
03:37:10.840 --> 03:37:15.840
So as you focus on those remaining thoughts as we

693
03:37:16.040 --> 03:37:21.239
count down this time from seven down to one. With

694
03:37:21.399 --> 03:37:35.280
each number, just imagine sprinkling those flower petals of love, kindness,

695
03:37:36.879 --> 03:37:48.719
gratitude over those thoughts, which will allow them to just

696
03:37:50.159 --> 03:38:05.159
melt away and relax deeply. With every number, they thoughts

697
03:38:05.319 --> 03:39:40.159
would become more and more relaxed, starting with number seven, six, five, four, three,

698
03:40:12.719 --> 03:41:01.239
two one. The noted thing. Now, notice how relaxed you're

699
03:41:01.440 --> 03:41:21.159
feeling in your body. We're going to focus on your hands,

700
03:41:27.000 --> 03:41:33.280
because the more relaxed your hands are, the more relaxed

701
03:41:33.520 --> 03:41:54.159
your body and mind are. And this you focus on

702
03:41:54.360 --> 03:42:04.920
your hands and your fingers, there's nothing needed to be done.

703
03:42:05.879 --> 03:42:10.959
There's no clenching of fists or dents in the fingers

704
03:42:11.079 --> 03:42:24.639
or anything like that. It's just noticing and focusing on

705
03:42:24.879 --> 03:42:53.000
your hands, noticing how they feel, because the more relaxed

706
03:42:53.479 --> 03:43:02.760
your hands feel, the calmer your mind and feels, and

707
03:43:03.120 --> 03:43:11.559
the more comfort you feel throughout your body.

708
03:43:16.760 --> 03:43:17.639
And you.

709
03:43:20.280 --> 03:43:51.639
May have already noticed you mind is starting to dressed

710
03:44:05.360 --> 03:44:20.799
fince just on your hands and fingers, allowing them to

711
03:44:23.239 --> 03:44:34.719
experience a real deepening of that relaxation in your hands

712
03:44:34.840 --> 03:45:00.879
and fingers, more and more relaxed. With each number from

713
03:45:01.079 --> 03:45:14.440
eight down to one, you can almost feel that healing

714
03:45:15.920 --> 03:45:28.319
and relaxing energy spreading into your hands and fingers, becoming.

715
03:45:32.280 --> 03:45:33.959
Yearn more.

716
03:45:35.799 --> 03:45:41.719
Relaxing with each number.

717
03:45:43.719 --> 03:45:53.399
You hear, going down from eight down to.

718
03:45:53.639 --> 03:47:02.719
One, drifting, drifting again, starting with number eight seven h.

719
03:47:15.959 --> 03:47:36.079
H six.

720
03:48:04.200 --> 03:50:15.239
Five, four three two, just being here now, nothing to

721
03:50:15.360 --> 03:50:25.840
think about, nothing to do, nothing to say, and everything

722
03:50:26.200 --> 03:50:37.159
just feels calmer. And this is your natural state of being.

723
03:50:40.840 --> 03:50:46.200
This is how you just normally feel when you take

724
03:50:46.280 --> 03:50:54.760
away all that other stuff that we add, you know,

725
03:50:54.879 --> 03:51:10.559
things like stress and worrying and overthinking, anxiety, tension, just

726
03:51:10.879 --> 03:51:17.559
generally thinking about stuff. You take that away, which is

727
03:51:17.639 --> 03:51:18.079
what we do.

728
03:51:18.840 --> 03:51:26.920
What we do now you're left with.

729
03:51:29.680 --> 03:51:38.680
A real sense of peacefulness, which comes to you very quickly,

730
03:51:42.879 --> 03:51:53.719
because ultimately it's just a feeling, a feeling of comfort,

731
03:51:57.639 --> 03:52:01.079
almost as if you've gone inside yourself and you've found

732
03:52:01.840 --> 03:52:15.840
a special place where everything is peaceful, a place where

733
03:52:15.959 --> 03:52:23.479
you can feel relaxed and your natural sense of comfort,

734
03:52:26.639 --> 03:52:34.040
a place where you can be you, where you can

735
03:52:34.760 --> 03:52:41.399
accept yourself for who you are, a place where you're

736
03:52:41.479 --> 03:52:51.920
not trying to please anybody else ever, a place where

737
03:52:52.040 --> 03:53:01.440
you can actually not just love yourself, but in some

738
03:53:01.600 --> 03:53:11.079
ways more importantly, you can like yourself appreciate who you are.

739
03:53:19.920 --> 03:53:26.559
That sense of gratitude is in the air all around you.

740
03:53:34.200 --> 03:53:42.040
That's also a place where you can actually feel the

741
03:53:42.360 --> 03:53:57.639
healing energy soaking into your body. Healing energy soaking into

742
03:53:57.760 --> 03:54:07.760
your body, and that healing energy spreads through your veins,

743
03:54:11.520 --> 03:54:18.360
traveling to each and every single part of your body,

744
03:54:24.319 --> 03:54:28.879
and you start to realize that actually that healing energy,

745
03:54:31.360 --> 03:54:37.760
it's not just entered into your brain, it's become part

746
03:54:38.319 --> 03:54:49.559
of your brain, and that spinal fluid is now mixed

747
03:54:49.680 --> 03:55:00.840
with healing energy, not just allowing you to feels so

748
03:55:01.079 --> 03:55:12.959
much more relaxed and healthy in this moment, but also

749
03:55:15.879 --> 03:55:23.399
you start to realize that actually what's happening now. With

750
03:55:23.559 --> 03:55:33.200
that healing, relaxing energy spreading through your body, it's actually

751
03:55:33.639 --> 03:55:43.840
changing your life. It's actually changing the way you're going

752
03:55:43.959 --> 03:55:50.719
to feel, not just now, but tomorrow and the next day.

753
03:55:52.639 --> 03:56:00.120
As your health improves, not just your physical health, but

754
03:56:00.239 --> 03:56:07.680
your mental health. Things that used to bother you in

755
03:56:07.760 --> 03:56:15.360
the past, for some reason, no longer have the effect

756
03:56:15.879 --> 03:56:24.760
that they used to because something has changed deep within you.

757
03:56:29.879 --> 03:56:36.280
Maybe things that used to cause you to feel anger

758
03:56:40.120 --> 03:56:50.200
no longer have that power to control you the way

759
03:56:50.280 --> 03:56:58.280
they seem to be able to before. As you realize

760
03:56:59.319 --> 03:57:07.840
that you will the one who decides what affects you,

761
03:57:11.520 --> 03:57:20.319
You're the one who decides to feel relaxed and calm

762
03:57:21.920 --> 03:57:38.360
when you choose to enjoy noticing these natural developments of healing.

763
03:57:40.559 --> 03:57:49.120
Continuing to grow and improve your life day by day,

764
03:57:55.040 --> 03:57:57.840
including of course, your ability.

765
03:57:59.360 --> 03:58:14.440
To relax so much easier and sleeping. It's the most

766
03:58:14.719 --> 03:58:25.719
natural thing in the world to you, because falling asleep

767
03:58:25.920 --> 03:58:34.239
is something that you've done so many times in your life,

768
03:58:37.479 --> 03:58:41.520
and you know that you were born, as we all were,

769
03:58:42.360 --> 03:58:52.280
with the ability to fall asleep naturally. We were born

770
03:58:53.639 --> 03:59:04.040
with that ability. The just reft off into a deep

771
03:59:05.360 --> 03:59:17.120
healing sleep. Even when we're kids, sometimes will fall asleep

772
03:59:17.200 --> 03:59:21.239
when we don't even want to try to take us

773
03:59:21.319 --> 03:59:25.719
stay awake. Maybe it's a birthday in the morning, or

774
03:59:25.760 --> 03:59:29.959
it's Christmas or holiday or something we look forward to.

775
03:59:30.559 --> 03:59:34.600
We don't want to go to sleep. But the more

776
03:59:35.200 --> 03:59:40.079
we want to stay awake, the more we just start

777
03:59:40.159 --> 03:59:48.479
to drift. And the more you fight drifting, the more

778
03:59:48.520 --> 03:59:50.719
you try and stop yourself and drift.

779
03:59:50.520 --> 03:59:51.360
In a safe.

780
03:59:53.200 --> 04:00:04.280
The deeper and stronger that drifting becomes. Because we're born

781
04:00:05.239 --> 04:00:11.079
not just with the need to relax deeply and to

782
04:00:11.280 --> 04:00:21.120
naturally fall asleep, but it's our birthright, it's part of

783
04:00:21.239 --> 04:00:31.879
our DNA. And sometimes as we get older in life,

784
04:00:33.200 --> 04:00:46.799
perhaps at times we have forgotten that relaxing completely is

785
04:00:46.879 --> 04:00:59.879
not only a wonderfully pleasant experience, it's also really easy.

786
04:01:11.360 --> 04:01:18.719
It's very, very easy to let go, because.

787
04:01:18.440 --> 04:01:19.200
That's all it is.

788
04:01:19.360 --> 04:01:34.159
It's just deciding to let go. And when you press

789
04:01:34.360 --> 04:01:42.520
the play button on my recordings, you have given permission

790
04:01:44.879 --> 04:01:52.600
for my voice to relax you. When you press that

791
04:01:52.799 --> 04:01:58.360
play button, you have given me permission for my words

792
04:02:02.200 --> 04:02:12.639
to affect you in a positive, only a positive way.

793
04:02:16.559 --> 04:02:17.399
Opening up.

794
04:02:22.479 --> 04:02:23.440
Your mind.

795
04:02:24.920 --> 04:02:45.680
To useful and healing suggestions that can have such an

796
04:02:45.760 --> 04:02:58.040
amazing effect on how you feel right now, as well

797
04:03:00.799 --> 04:03:08.639
as those changes that continue long after the recording ends.

798
04:03:10.399 --> 04:03:19.520
Those changes within you to continue to flourish and grow,

799
04:03:24.079 --> 04:03:37.760
transforming your life in a positive, beautiful way, allowing you

800
04:03:38.360 --> 04:03:44.600
to move forward in your life in the direction that

801
04:03:44.959 --> 04:04:02.120
you choose for yourself. And this feeling, this feeling that

802
04:04:02.319 --> 04:04:17.559
you can experience of safety, comfort, calmness, but just feels

803
04:04:17.680 --> 04:04:38.760
so nice. It's such a healthy place to be, and

804
04:04:38.959 --> 04:04:56.719
that positivity grows within you each and every day. Moving forward,

805
04:05:00.520 --> 04:05:11.520
you're going to find that you're more relaxed physically and

806
04:05:11.719 --> 04:05:20.399
in your mind is more relaxed. And it's not that

807
04:05:20.520 --> 04:05:26.040
you're thinking slower, it's just that your mind will be

808
04:05:26.280 --> 04:05:38.079
less clogged up with unnecessary negativity because from now on,

809
04:05:38.799 --> 04:05:48.399
your mind rejects negativity. From now on, you're going to

810
04:05:48.559 --> 04:06:05.440
start noticing when negativity arises and you can just say stop, stop,

811
04:06:08.319 --> 04:06:15.079
and that negativity will turn around and leave you alone.

812
04:06:23.079 --> 04:06:42.399
Stop and that negativity would disappear. And as you notice

813
04:06:42.680 --> 04:06:51.000
that you feel way more relaxed than you probably expected,

814
04:06:57.159 --> 04:07:06.719
you can now congratulate yourself because you're the person that

815
04:07:06.879 --> 04:07:12.959
has done this you are the one that has opened

816
04:07:13.200 --> 04:07:21.680
your mind up to the simple facts. You can feel

817
04:07:22.600 --> 04:07:32.360
more relaxed in your body and in your mind. You've

818
04:07:32.479 --> 04:07:38.360
opened your mind up to the birthright of being able

819
04:07:38.440 --> 04:07:55.280
to just fall asleep easily when you choose. And that's

820
04:07:55.360 --> 04:07:56.360
a nice feeling.

821
04:07:58.000 --> 04:08:08.079
Don't you think it feels nice? Doesn't it? To feel calm?

822
04:08:09.719 --> 04:08:14.319
All that healing energy is spreading through your body and

823
04:08:14.479 --> 04:08:26.719
your mind to spend time in a special place where

824
04:08:29.680 --> 04:08:43.319
negativity can no longer enter. Negativity is banned. It's bad,

825
04:08:44.719 --> 04:08:51.479
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

826
04:08:51.600 --> 04:08:59.120
to be here. It doesn't belong here. Negativity has no

827
04:08:59.440 --> 04:09:14.600
place in your life, Which makes room feel more comfort,

828
04:09:16.559 --> 04:09:45.120
more healing, more relaxation, more peace. It feels nice, doesn't it?

829
04:09:47.000 --> 04:10:10.399
Just let go with everything. I'm going to count down

830
04:10:10.639 --> 04:10:12.959
now from twenty.

831
04:10:12.760 --> 04:10:22.440
Down to one. He can continue to relax. If you choose,

832
04:10:22.840 --> 04:10:36.440
you can drift to sleep. With every number you hear

833
04:10:36.559 --> 04:10:48.120
me say, you can fill twice as relaxed, or if

834
04:10:48.200 --> 04:12:08.280
you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

835
04:12:13.639 --> 04:12:47.520
Twelve, eleven, ten, nine, eight.

836
04:12:54.639 --> 04:13:04.680
Seven six.

837
04:13:12.760 --> 04:13:13.040
Five.

838
04:13:20.000 --> 04:13:58.639
Oh, this is your time to just take a break,

839
04:14:03.280 --> 04:14:14.319
your time to relax, to allow your mind to slow down,

840
04:14:23.000 --> 04:14:37.079
to give yourself a permission to take a break from everything.

841
04:14:41.799 --> 04:14:46.280
And you're the only person that can make that decision.

842
04:14:49.159 --> 04:14:51.879
You're the only person that can actually tell your mind

843
04:14:56.680 --> 04:15:06.479
to just relax, to just.

844
04:15:10.159 --> 04:15:11.479
Take some time.

845
04:15:13.159 --> 04:15:24.959
Off so that you can focus on your body, getting

846
04:15:25.360 --> 04:15:39.719
in touch with how you feel physically, and in the

847
04:15:39.840 --> 04:15:47.959
process of this body scan, where you focus on different

848
04:15:48.040 --> 04:15:57.879
parts of your body, those parts that you focus on

849
04:15:58.600 --> 04:16:10.000
and observe, even though you're not purposely requesting for those

850
04:16:10.239 --> 04:16:15.799
parts of your body to relax, it's kind of expected.

851
04:16:17.399 --> 04:16:22.959
You expect when you listen to my voice to feel

852
04:16:23.959 --> 04:16:37.680
more relaxed naturally, because when you're listening to me, your

853
04:16:37.719 --> 04:16:50.000
attention is focused on my words, and as my words

854
04:16:50.959 --> 04:17:01.120
guide you to focus on those parts parts of your body,

855
04:17:04.959 --> 04:17:27.079
your focus increases, which actually calms your mind. And when

856
04:17:27.120 --> 04:17:46.479
your mind calms down, your body relaxes. And when your

857
04:17:46.559 --> 04:18:10.319
body calms down, your mind relax. And even though we've

858
04:18:10.479 --> 04:18:19.280
not really started the focus on your body, you can

859
04:18:19.959 --> 04:18:35.319
already feel that healing energy spreading through your body, pushing

860
04:18:35.559 --> 04:18:49.799
out stress and tension healing all the parts of your body,

861
04:18:51.719 --> 04:18:59.399
including your skin, your bones, your blood, all of your

862
04:18:59.600 --> 04:19:05.319
organs inside your body, all of the muscles, all of

863
04:19:05.399 --> 04:19:12.840
the fat, all of everything, every hair on your body

864
04:19:15.040 --> 04:19:26.360
is filled with that healing energy. And when your brain

865
04:19:31.040 --> 04:19:44.239
fills with that healing energy, the feeling of comfort and

866
04:19:44.399 --> 04:20:14.680
relaxation increases deeply increases in a way, your mind starts

867
04:20:14.920 --> 04:20:31.040
to feel perhaps bit drowsy because it's not needed, and

868
04:20:31.239 --> 04:20:50.479
it may start to drift if that's what's needed. So

869
04:20:50.600 --> 04:20:55.360
if you're listening to this and what you need is

870
04:20:55.559 --> 04:20:58.360
deep relaxation, that's what you get.

871
04:21:00.559 --> 04:21:05.360
If what you need is to fall asleep.

872
04:21:06.639 --> 04:21:14.399
Naturally and easily as your mind drifts, that's also.

873
04:21:15.559 --> 04:21:16.239
What will happen.

874
04:21:21.920 --> 04:21:29.639
Because by pressing that play button on the podcast and

875
04:21:29.959 --> 04:21:36.280
listening to me, you give permission for your body and

876
04:21:36.399 --> 04:21:48.399
your mind. In fact, you give the command to your

877
04:21:48.520 --> 04:21:59.760
body and your mind to relax deeply and to drift

878
04:21:59.840 --> 04:22:05.159
off to sleep if that's what you want.

879
04:22:08.399 --> 04:22:08.840
Or need.

880
04:22:16.559 --> 04:22:22.159
And as I focus on the different parts of your body,

881
04:22:27.159 --> 04:22:35.959
you may start to just drift, and then you come

882
04:22:36.079 --> 04:22:41.319
back again and you hear me talking, and I'm focusing

883
04:22:41.479 --> 04:22:49.920
on a different part of your body, and you may

884
04:22:52.000 --> 04:23:01.040
find yourself drifting. Be don't realize you're drifting until you

885
04:23:01.239 --> 04:23:09.600
stop drifting and you're alert again to my voice. Focusing

886
04:23:10.760 --> 04:23:15.520
on a different part of your body starts to relax

887
04:23:15.719 --> 04:23:26.360
even deeper, because that drifting is basically you already.

888
04:23:28.159 --> 04:23:29.360
In the sleep zone.

889
04:23:35.879 --> 04:23:40.879
And the more you drift, the longer you drift, and

890
04:23:41.040 --> 04:23:51.520
the longer you dreat Eventually, that drifting continues into sleep,

891
04:23:56.520 --> 04:24:01.399
and that's the last you remember until you wake up

892
04:24:05.840 --> 04:24:10.959
in your own time, when you experience the right amount

893
04:24:11.079 --> 04:24:17.639
of sleep for you, because when you do.

894
04:24:19.520 --> 04:24:22.200
And if you do fall asleep, it's.

895
04:24:24.600 --> 04:24:49.159
Extremely pleasant, so relaxing, so deep, healing sleep. I'm going

896
04:24:49.239 --> 04:24:57.000
it feels so nice to relax into your own body

897
04:24:57.239 --> 04:25:06.719
and mind as you feel that heating energy is spreading

898
04:25:07.159 --> 04:25:19.440
through it, relaxing us so deeply, relaxing, use so.

899
04:25:21.559 --> 04:25:22.680
So deeply.

900
04:25:31.799 --> 04:25:48.120
We start to focus on your eyes, moving down to

901
04:25:48.280 --> 04:26:07.520
your jaw, down to your neck, as shureedes.

902
04:26:14.559 --> 04:26:22.200
Arms, hand.

903
04:26:30.440 --> 04:27:10.360
Vegus, your chest, your stomach, your back, your spine, your hips,

904
04:27:18.280 --> 04:28:00.760
your legs, your feet, your choice, and I'm feedingeings, breathing

905
04:28:02.079 --> 04:28:03.319
and growing.

906
04:28:04.479 --> 04:28:09.280
Inside your body, feeling you up.

907
04:28:12.120 --> 04:28:25.680
Now, let's focus again, are parts of your body. Focusing

908
04:28:25.799 --> 04:28:27.239
this time on your forehead.

909
04:28:33.719 --> 04:28:43.000
Now on your mouth, your lips, your tongue, the whole

910
04:28:43.079 --> 04:28:43.639
of your mouth.

911
04:28:55.879 --> 04:29:07.760
Focusing on your fingers. Maybe you could move your fingers

912
04:29:07.799 --> 04:29:12.920
a little bit. You can focus on each one individually,

913
04:29:19.159 --> 04:29:26.479
both hands, and even though if you focus on both of.

914
04:29:26.520 --> 04:29:28.360
Your hands now.

915
04:29:29.920 --> 04:29:38.120
They almost seem to just melt into one. Where there

916
04:29:38.200 --> 04:29:41.920
is your right hand start in your left hand end,

917
04:29:45.479 --> 04:29:57.600
almost as if just mix together. Now, focusing on your knees,

918
04:30:03.520 --> 04:30:26.479
just noticing how your knees feel. Now, focusing on your elbows,

919
04:30:29.239 --> 04:30:41.680
focusing on both of your elbows, just observing the feeling

920
04:30:44.360 --> 04:31:16.280
of your elbows. Now focusing absurding back of your neck,

921
04:31:26.239 --> 04:31:28.200
feeding the energy.

922
04:31:30.360 --> 04:31:31.680
On the back of your neck.

923
04:32:03.000 --> 04:32:25.600
Observing your ankles, being aware of physical sensations in your ankles,

924
04:33:25.639 --> 04:33:44.560
noticin now your toes, on both of your feet, being

925
04:33:44.799 --> 04:34:40.200
aware now your toast feel right now, Notice thin, hi,

926
04:34:40.400 --> 04:35:11.000
you entire body fails noticing, Oh your mind feels now,

927
04:35:29.080 --> 04:36:03.880
letting go, letting go, letting go everything, m letting go,

928
04:36:10.400 --> 04:36:38.000
letting go, letting go, oh, everything everything.

929
04:36:44.279 --> 04:36:47.759
I'm going to start now, and I would like you

930
04:36:47.919 --> 04:36:50.319
just first of all, just to see yourself.

931
04:36:51.439 --> 04:36:57.639
Lying down on the message table, lying on your front.

932
04:36:58.880 --> 04:37:06.840
Your head is supporting, your arms are supported, and you

933
04:37:06.919 --> 04:37:13.880
feel comfortable and breathing. It's really easy, and you feel.

934
04:37:17.119 --> 04:37:19.880
You feel confident in how you look as well.

935
04:37:20.040 --> 04:37:24.680
So there's none of that issue of body problems or shyness,

936
04:37:25.560 --> 04:37:33.680
because I'm a professional and this is a therapy session,

937
04:37:34.520 --> 04:37:37.720
so none of that stuff matters whatsoever.

938
04:37:41.639 --> 04:37:42.439
This is about you.

939
04:37:45.319 --> 04:37:51.080
This is about how you feel and how you can

940
04:37:52.560 --> 04:37:58.159
enjoy that sense of comfort and relaxation that comes from

941
04:37:59.560 --> 04:38:05.200
letting go and allowing my hands and my fingers to

942
04:38:05.360 --> 04:38:17.439
relax you by a message your body. Soone starts off

943
04:38:17.680 --> 04:38:22.560
just by placing my hands on the back of your head,

944
04:38:24.000 --> 04:38:27.720
just gently, just so you can feel what my hands

945
04:38:29.119 --> 04:38:36.119
feel like really on you. So you can maybe feel

946
04:38:36.159 --> 04:38:38.479
the warmth of my hands on the back of your head.

947
04:38:41.880 --> 04:38:44.000
And with my hands to the side of your head,

948
04:38:45.040 --> 04:38:51.599
not pressing, but just holding there very gently, maybe over

949
04:38:51.680 --> 04:38:55.360
your ears, and a little bit on your face, just

950
04:38:55.439 --> 04:39:00.880
so you can feel my hands so you can become

951
04:39:00.919 --> 04:39:13.959
accustomed to them. And now put my hands on the

952
04:39:14.000 --> 04:39:18.720
back of your head again and gently let them slide

953
04:39:18.759 --> 04:39:31.000
down onto the back of your neck. You can feel

954
04:39:31.080 --> 04:39:40.799
my hands gently stroke in the back of your neck

955
04:39:41.040 --> 04:39:47.479
to start with, just so you can get used to

956
04:39:47.639 --> 04:39:53.000
the feeling of my hands on your skin, get accustomed

957
04:39:53.040 --> 04:40:01.959
to realize that you're safe, it's all good, it's all fine,

958
04:40:08.360 --> 04:40:12.439
And I'm going to start gently massaging the muscles in

959
04:40:12.520 --> 04:40:28.360
the back of your neck with both hands. Now, this

960
04:40:28.520 --> 04:40:34.720
is a very trusting situation really, because our necks are

961
04:40:34.840 --> 04:40:40.000
so fragile and to have someone have their hands around

962
04:40:40.080 --> 04:40:45.200
your neck in that way can sometimes be problematic for people,

963
04:40:46.439 --> 04:40:50.880
which is why massages are quite good, because it allows

964
04:40:50.959 --> 04:41:00.880
you to relax and to get in touch with trust,

965
04:41:05.200 --> 04:41:17.080
to feel peaceful and calm. And there's a massage the

966
04:41:17.400 --> 04:41:25.360
sides of your neck gently moving from the bottom of

967
04:41:25.439 --> 04:41:29.119
your neck. It would be sort of near where your

968
04:41:29.200 --> 04:41:31.680
shoulders start, I guess, all the.

969
04:41:31.720 --> 04:41:32.159
Way up.

970
04:41:34.159 --> 04:41:39.639
To your jaw, your ears, kind of area that side

971
04:41:39.680 --> 04:41:44.680
of your neck. Of course, it's a lot longer than

972
04:41:45.080 --> 04:42:01.080
the front of your neck. And massage in the back

973
04:42:01.159 --> 04:42:09.759
of your neck, especially that area where perhaps we hold tension,

974
04:42:14.040 --> 04:42:18.560
and there's that area's message. You can actually feel a

975
04:42:18.720 --> 04:42:26.680
sense of release in the back of your neck and

976
04:42:26.840 --> 04:42:32.119
maybe you can breathe it out as well. Notice how

977
04:42:32.200 --> 04:42:45.400
it feels. Notice how you feel. Then moving down to

978
04:42:45.560 --> 04:42:51.159
that area between your neck and your shoulders, that musty area,

979
04:42:53.880 --> 04:43:01.319
starting to massage that area on both sides. I mean,

980
04:43:01.360 --> 04:43:03.680
this would be the area that a lot of people

981
04:43:03.720 --> 04:43:06.599
would message if they were going to give you, like

982
04:43:06.720 --> 04:43:12.599
a shoulder message. Even that's not technically the shoulders, but

983
04:43:12.759 --> 04:43:17.040
it's all the muscles that lead to the shoulders from

984
04:43:17.080 --> 04:43:23.439
the neck and the game that can hold tension and stress.

985
04:43:24.680 --> 04:43:29.680
And when massaged sometimes a nice deep message is useful,

986
04:43:32.759 --> 04:43:47.919
and you decide how deep that message is, and.

987
04:43:48.159 --> 04:43:49.080
Just allow.

988
04:43:50.599 --> 04:43:55.639
My knuckles just to dig in to get to those

989
04:43:55.840 --> 04:44:06.000
muscles and to really relaxed, all the time being firm

990
04:44:06.639 --> 04:44:23.759
yet gentle with you and just stroking down the area

991
04:44:26.599 --> 04:44:32.720
to your actual shoulders, moving to the muscles of your shoulders,

992
04:44:38.720 --> 04:44:43.639
and maybe initially just pulling up the shoulders.

993
04:44:43.200 --> 04:44:46.520
A little bit off the table, just to give you

994
04:44:46.639 --> 04:44:47.240
a little bit of.

995
04:44:47.240 --> 04:44:58.119
A stretch, but very gently, and you've got the muscles

996
04:44:58.159 --> 04:45:01.840
at the front of your shoulders, the sides and the back.

997
04:45:10.000 --> 04:45:14.439
Again, this is a part that can really take quite

998
04:45:14.439 --> 04:45:17.360
a bit of pressure, quite a bit of.

999
04:45:21.119 --> 04:45:28.080
Needing if if you wish to really release the tension

1000
04:45:30.080 --> 04:45:36.200
to really get into those muscles and you can let

1001
04:45:36.200 --> 04:45:42.799
your fingers in there. They can feel really nice. Sometimes

1002
04:45:43.000 --> 04:45:53.520
just being stroked gently or being messaged quite strongly, it

1003
04:45:53.599 --> 04:46:03.479
can all be beneficial to the relaxation. Put the muscles

1004
04:46:03.560 --> 04:46:23.279
in your shoulders. Now to move down your arms, would

1005
04:46:23.279 --> 04:46:27.240
do one arm at a time, starting with your right arm,

1006
04:46:33.840 --> 04:46:38.799
well ideas I just lift your arm up, just hold

1007
04:46:38.880 --> 04:46:43.840
it to the side of you that where it still

1008
04:46:43.880 --> 04:46:50.279
be attached, and I just message the tops of your

1009
04:46:50.439 --> 04:47:07.080
arms all the way down to your forearms into your wrists,

1010
04:47:18.479 --> 04:47:30.680
gently massaging that parts, the softer part which is the

1011
04:47:31.599 --> 04:47:37.439
under part of the arm, which leads to the crease

1012
04:47:37.560 --> 04:47:43.439
in your elbow, the inside it's much more sensitive skin.

1013
04:47:53.119 --> 04:48:04.319
Sometimes just having that stroked feel really nice, pleasurable and relaxing.

1014
04:48:13.080 --> 04:48:23.639
Now moving down to your right hand, just holding your

1015
04:48:23.799 --> 04:48:37.000
hand in both of my hands, just pressing gently on

1016
04:48:37.119 --> 04:48:44.319
the back of your hand and stretching your fingers ever

1017
04:48:44.520 --> 04:48:53.319
so lightly at the same time pressing down and messaging

1018
04:48:54.000 --> 04:49:06.080
each finger, and then starting to massage.

1019
04:49:05.599 --> 04:49:07.360
The palms of the hand.

1020
04:49:14.080 --> 04:49:25.439
Just turning the hand gently, stretching it gently, and actually.

1021
04:49:25.240 --> 04:49:28.360
Having your hand held can really be.

1022
04:49:30.119 --> 04:49:35.759
An emotional experience sometimes even if it is a stranger.

1023
04:49:37.759 --> 04:49:41.439
So when you don't know very well, like a massage

1024
04:49:41.720 --> 04:49:55.200
person or a therapist, maybe because it's intimate and you

1025
04:49:55.279 --> 04:49:59.799
can feel nice, you can feel safe.

1026
04:50:00.040 --> 04:50:00.240
Yah.

1027
04:50:07.639 --> 04:50:10.560
And as I put that right arm back down where

1028
04:50:10.599 --> 04:50:18.799
it was, to do the same with your left arm,

1029
04:50:22.159 --> 04:50:31.959
exactly the same. Massage in the muscles in your arm

1030
04:50:32.479 --> 04:50:40.520
all the way down. Do you rest, stroking the inside

1031
04:50:40.639 --> 04:50:50.080
of your arm, just being gentle or as firm as

1032
04:50:50.240 --> 04:51:10.959
you require, and then massaging your left hand, stretching the fingers,

1033
04:51:13.040 --> 04:51:19.639
gently massaging the palm of your left hand.

1034
04:51:31.680 --> 04:51:32.919
You feel so.

1035
04:51:35.799 --> 04:52:01.400
So relaxing, so comforting, And I just rest your left down,

1036
04:52:01.639 --> 04:52:15.720
back down. Start to massage your back, the biggest part

1037
04:52:15.799 --> 04:52:27.240
of your body, starting at the top, starting again where

1038
04:52:27.279 --> 04:52:30.319
we already be have been, the area at the top

1039
04:52:30.680 --> 04:52:37.479
in between his shoulders, near your neck. Going back the

1040
04:52:37.599 --> 04:52:42.799
message in that area again, but this time moving downwards,

1041
04:52:49.319 --> 04:52:55.040
taking a downward stroke to the middle of your back,

1042
04:52:57.479 --> 04:53:03.080
working from the outside inwards. It's a massage in there,

1043
04:53:05.279 --> 04:53:10.240
your back, but the outsides of your back.

1044
04:53:14.240 --> 04:53:15.240
The parts.

1045
04:53:17.560 --> 04:53:30.400
Where your arms would maybe rest against, almost the part

1046
04:53:30.520 --> 04:53:44.119
that connects your front to your back, just messaging down.

1047
04:53:46.119 --> 04:53:55.400
Firmly but gently, as firm as you want moving down

1048
04:53:55.599 --> 04:53:59.240
and moving across a little bit and moving all the

1049
04:53:59.319 --> 04:54:02.200
way down. Game, be very.

1050
04:54:02.119 --> 04:54:14.799
Gentle your ferm as you choose. Eventually you get to

1051
04:54:14.880 --> 04:54:20.279
the spine. We can message the muscles and either side

1052
04:54:20.319 --> 04:54:23.959
of your spine from the top of your neck all

1053
04:54:24.159 --> 04:54:35.400
the way down to your lower back. We can do

1054
04:54:35.560 --> 04:54:45.639
that a few times. Sometimes people use the knuckle or

1055
04:54:45.759 --> 04:54:50.720
the you know, two fingers and just go your side

1056
04:54:50.759 --> 04:54:55.799
of the spine. Almost just push down, go all the

1057
04:54:55.880 --> 04:54:59.880
way down to the bottom of the spine, each time

1058
04:55:01.720 --> 04:55:10.680
releasing tension and opening up the body, stretching your body

1059
04:55:13.439 --> 04:55:17.520
so that you feel more relaxed but at the same

1060
04:55:17.680 --> 04:55:34.479
time rejuvenated. And now I'm going to move to one side,

1061
04:55:35.520 --> 04:55:42.599
to your right side, and from the bottom of your

1062
04:55:42.680 --> 04:55:49.720
ribs to your pelvis, I'm going to massage that area

1063
04:55:50.479 --> 04:55:55.479
of your back. I'll stretch over the other side and

1064
04:55:55.599 --> 04:56:00.560
I will pull the muscles gently and massage and push

1065
04:56:02.080 --> 04:56:05.159
from one end that side or way to my side

1066
04:56:07.200 --> 04:56:10.080
to the middle of fact to where your spine is.

1067
04:56:11.479 --> 04:56:17.159
Massaging that side of your spine the opposite side to

1068
04:56:17.200 --> 04:56:25.040
where I'm standing. It's almost like kneading bread. There's that

1069
04:56:25.240 --> 04:56:32.159
big area which is firm yet lots there to message.

1070
04:56:37.319 --> 04:56:41.639
Potentially one of the most important places to actually have

1071
04:56:42.200 --> 04:56:43.520
a message.

1072
04:56:44.599 --> 04:56:50.439
Because you really feel it. You really feel the release

1073
04:56:50.840 --> 04:56:58.360
and the pleasure of having your lower back massaged. It

1074
04:56:58.599 --> 04:57:03.959
releases so much much from your body that's not useful,

1075
04:57:07.200 --> 04:57:12.759
starting a healing process which will continue long after this

1076
04:57:12.959 --> 04:57:25.080
recording is over. The message in this part of your

1077
04:57:25.119 --> 04:57:30.479
body not only feels really good for you, it's actually

1078
04:57:30.599 --> 04:57:34.639
fun to do because it is, as I said, like

1079
04:57:34.840 --> 04:57:40.000
kneading bread, it's a part that you can really get

1080
04:57:40.159 --> 04:57:47.560
hold of and really message deeply. If that's your choice,

1081
04:57:55.560 --> 04:57:57.479
then I'm going to move over to the other side

1082
04:57:57.520 --> 04:58:03.959
of your body and do the same with the opposite

1083
04:58:04.080 --> 04:58:13.400
part of your lawer back. Kneeding and messaging from your

1084
04:58:13.599 --> 04:58:21.040
sides or way to the middle of your back where

1085
04:58:21.080 --> 04:58:34.720
your spine is pressing and kneading firm and gentle at

1086
04:58:34.759 --> 04:58:50.000
the same time. It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1087
04:58:50.360 --> 04:59:02.520
relaxation or mixed together. Is that feeling from your stomach

1088
04:59:03.000 --> 04:59:08.000
as it's being stretched. Even though you're in your stomach now,

1089
04:59:08.599 --> 04:59:12.360
you can feel it being stretched because that whole area

1090
04:59:12.520 --> 04:59:23.599
is connected to your stomach. Now We're going to move

1091
04:59:23.919 --> 04:59:28.639
or move further up to your top of your body,

1092
04:59:29.319 --> 04:59:37.159
and we did the same this time, starting with your

1093
04:59:37.279 --> 04:59:43.240
upper back. Put my hands forward over and mass massage

1094
04:59:43.319 --> 04:59:50.200
in that area up to your spine, from the side

1095
04:59:50.279 --> 04:59:54.240
of your body up to your spine. So some of

1096
04:59:54.319 --> 05:00:01.639
that message area, the muscle tissue, whatever faty tissue even

1097
05:00:02.119 --> 05:00:07.200
will be possibly from your chest because all connected the

1098
05:00:07.439 --> 05:00:13.639
chest and the back connect together. I'm going to be

1099
05:00:13.799 --> 05:00:18.759
massaging and just pulling some of that skin from your

1100
05:00:18.959 --> 05:00:28.400
side up and massaging that area of your upper back

1101
05:00:30.159 --> 05:00:36.680
all the way to your spine. And then I'll move

1102
05:00:36.759 --> 05:00:39.560
down a bit and I'll continue with the middle of

1103
05:00:39.599 --> 05:00:42.040
your back doing exactly the same thing.

1104
05:00:45.759 --> 05:00:47.279
As gentle or as.

1105
05:00:48.919 --> 05:01:00.360
Deep as you choose. Now I'll move or the other

1106
05:01:00.479 --> 05:01:05.319
side again and do the exact same thing with the

1107
05:01:05.400 --> 05:01:14.799
top of your back on the other side, from pretty

1108
05:01:14.880 --> 05:01:28.319
much underneath your arm area really to your spine, and

1109
05:01:28.479 --> 05:01:29.639
then continuing that.

1110
05:01:31.720 --> 05:01:36.560
All the way down including your lower your middle of

1111
05:01:36.599 --> 05:01:37.000
your back.

1112
05:01:50.680 --> 05:01:55.840
I'm gonna go to your thighs, the backs of your thighs,

1113
05:01:58.560 --> 05:02:05.959
and the sides of your thigh starting with your right leg.

1114
05:02:08.240 --> 05:02:15.639
Massage in the back and the sides of your thighs

1115
05:02:18.080 --> 05:02:24.520
gently and firmly. There's a lot of muscles there. It's

1116
05:02:24.560 --> 05:02:27.799
an area that can be very tense at times and

1117
05:02:28.000 --> 05:02:31.400
maybe needs a little bit more pressure than the rest

1118
05:02:31.439 --> 05:02:39.599
of the body that's up to you. You can gently

1119
05:02:39.759 --> 05:02:47.040
stroke the back of your legs where you know, opposite

1120
05:02:47.080 --> 05:02:52.639
your knee joint or underneath your knee joint, very sensitive,

1121
05:02:52.919 --> 05:03:05.520
gentle area. And then working down to your calf muscles.

1122
05:03:08.439 --> 05:03:14.799
Massage in your half muscles thoroughly and deeply, if you choose,

1123
05:03:18.279 --> 05:03:19.880
using both hands.

1124
05:03:23.639 --> 05:03:26.240
And fingers, digging deep.

1125
05:03:34.319 --> 05:03:39.720
To your ankles, in the back of your back of

1126
05:03:39.799 --> 05:03:54.319
your ankles, just gently massage in that area, maybe lifting

1127
05:03:54.400 --> 05:04:08.360
the leg and stretching out a little bit. Moving to

1128
05:04:08.520 --> 05:04:22.880
the right foot, massage in the bottom of your feet

1129
05:04:27.240 --> 05:04:38.400
and the size of your feet gently but firm enough

1130
05:04:38.639 --> 05:04:49.400
so they don't tickle, and just allow the pleasure that

1131
05:04:49.479 --> 05:04:55.599
you get from having your feet message to just overtake

1132
05:04:55.720 --> 05:05:03.959
you as I continue. Need to message your feet, the

1133
05:05:04.080 --> 05:05:11.880
bottoms of your feet, the sides, your arches, your heel.

1134
05:05:14.319 --> 05:05:16.560
You can put a lot of pressure into your heel

1135
05:05:17.360 --> 05:05:22.360
and it feels amazing, Yet the arches need to be

1136
05:05:22.439 --> 05:05:34.119
a bit more gentle stretching your toes gently, the message

1137
05:05:34.240 --> 05:05:40.240
in the bottoms of your toes with my fingers, each

1138
05:05:40.360 --> 05:05:54.040
one individually. Moving over to the left leg to do

1139
05:05:54.200 --> 05:06:02.919
exactly the same thing, starting at the top of the thighs,

1140
05:06:05.159 --> 05:06:07.680
work in the back of the thighs and the sides,

1141
05:06:09.360 --> 05:06:19.759
massaging deeply and gently the whole area, working all the

1142
05:06:19.799 --> 05:06:32.599
way down. And this is an area that maybe you

1143
05:06:32.720 --> 05:06:40.439
could like to spend more time relaxing and messaging. So

1144
05:06:40.560 --> 05:06:46.759
perhaps if you wanted, like a bigger future recording wants,

1145
05:06:46.799 --> 05:06:55.680
spend more time on one particular area. As you move

1146
05:06:55.799 --> 05:07:07.880
down to your calf, must us massage in your calf

1147
05:07:08.000 --> 05:07:23.919
muscles firmly and gently, moved down your aincor into your feet.

1148
05:07:25.759 --> 05:07:31.479
Massage in the backs of your feet, the bottoms of

1149
05:07:31.560 --> 05:07:41.560
your feet, stretching your toes and massage in each tone individually.

1150
05:07:44.200 --> 05:07:49.720
And that feeling of pleasure and release that you experience

1151
05:07:49.880 --> 05:07:56.520
when you're having your feet massaged feels really good.

1152
05:08:08.319 --> 05:08:16.040
Now just turn over in your mind, laying on your back,

1153
05:08:23.479 --> 05:08:25.200
I'm just gonna start again.

1154
05:08:28.119 --> 05:08:42.799
For your neck area in your shoulders, just to get

1155
05:08:42.919 --> 05:08:52.639
back in touch with that area. And as you move up,

1156
05:09:00.439 --> 05:09:05.279
I can clean my hands, make them more fresh, because

1157
05:09:05.319 --> 05:09:14.360
now I'm going to massage your face gently, starting off

1158
05:09:14.439 --> 05:09:25.040
with your forehead. Your eyes are closed and I can

1159
05:09:25.279 --> 05:09:31.000
just stretch your eyes a little bit, pushing up on

1160
05:09:31.159 --> 05:09:49.840
your eyebrows, just massaging around, just scalp, massaging down your cheeks,

1161
05:09:51.360 --> 05:10:03.959
around your ears, into your chaw, gently, the side.

1162
05:10:03.720 --> 05:10:21.799
Of your neck, your chin. M then just moving down.

1163
05:10:25.680 --> 05:10:33.119
From your neck down to your chest, starting by message

1164
05:10:33.240 --> 05:10:40.080
in the very top of your chest where the collar

1165
05:10:40.159 --> 05:10:54.639
phone is either side of the collarbone. Then just message

1166
05:10:54.799 --> 05:11:07.000
in the hole of the chest, moving the chest around,

1167
05:11:15.799 --> 05:11:20.560
because it's quite a large area. You can move from

1168
05:11:20.639 --> 05:11:31.759
one side to the next, moving my hands underneath pretty

1169
05:11:31.840 --> 05:11:41.400
much where your arms are stretching up, stretching some of

1170
05:11:41.479 --> 05:11:49.439
the muscles of your back in the process, moving up

1171
05:11:50.599 --> 05:12:10.400
over your chest and they're moving down again, and then

1172
05:12:10.439 --> 05:12:16.319
allowing my hands to just massage gently and slide down

1173
05:12:17.639 --> 05:12:22.560
towards your stomach, starting in the middle of your chest,

1174
05:12:26.000 --> 05:12:32.680
and then gradually my hands moving apart and massage in

1175
05:12:32.840 --> 05:12:41.919
and slide in at the same time, moving down to

1176
05:12:42.119 --> 05:12:57.799
just below your red cage, moving down, then massaging up again,

1177
05:13:00.599 --> 05:13:04.400
giving your chest all the attention.

1178
05:13:05.759 --> 05:13:06.720
That it needs.

1179
05:13:08.439 --> 05:13:20.799
To feel completely relaxed, remembering them. I'm also going to

1180
05:13:20.840 --> 05:13:26.479
be focusing on your sides as well, an area that.

1181
05:13:26.720 --> 05:13:33.919
Really doesn't get much attention but feels really good when

1182
05:13:33.959 --> 05:13:34.880
it's massaged.

1183
05:13:39.799 --> 05:13:43.799
Just stroking my hands down the sides of your body,

1184
05:13:47.599 --> 05:13:51.000
just below your arms, all the way down to your hips.

1185
05:14:00.680 --> 05:14:07.439
Now move into your stomach area and stand one side

1186
05:14:07.479 --> 05:14:09.439
of you like I did when I did.

1187
05:14:09.400 --> 05:14:10.119
Your lower back.

1188
05:14:12.680 --> 05:14:18.360
We do a similar process of just stretching the muscles

1189
05:14:18.439 --> 05:14:32.080
from the side, gently massaging from one side to the next.

1190
05:14:34.400 --> 05:14:34.840
Move in.

1191
05:14:37.400 --> 05:14:41.599
The whole area from below your ribs all the way

1192
05:14:41.680 --> 05:14:52.319
down to below your belly button, and then move.

1193
05:14:52.279 --> 05:14:55.279
Round to the other side of you and repeat that.

1194
05:15:01.880 --> 05:15:15.880
Process of relaxing deeply, calmly. You feel loose, you feel free.

1195
05:15:18.279 --> 05:15:23.279
And it's something about having your stomach massage that's different.

1196
05:15:23.040 --> 05:15:29.279
From any other part because we do have a.

1197
05:15:29.360 --> 05:15:33.840
Tendency of holding a different kind of stress in our

1198
05:15:33.919 --> 05:15:43.319
stomach that we may not be aware of. As I

1199
05:15:43.479 --> 05:15:51.080
now message your stomach in front of your stomach, making

1200
05:15:51.400 --> 05:16:02.000
circles around your belly button and then going the other

1201
05:16:02.080 --> 05:16:12.279
way around, there's a gentleness and a freedom that comes

1202
05:16:14.159 --> 05:16:24.040
from feeling how you're feeling. As I now move down

1203
05:16:25.439 --> 05:16:32.439
the tops of your thighs, the muscles, massaging them, and

1204
05:16:32.520 --> 05:16:35.759
I can do this two legs at the same time,

1205
05:16:38.000 --> 05:16:47.279
pressing down, massaging deeply those muscles in your thighs, the

1206
05:16:47.439 --> 05:16:56.159
front of your thighs, and moving down to your knees,

1207
05:16:57.119 --> 05:17:09.759
gently massaging your knees, sliding down your shins, putting pressure

1208
05:17:09.840 --> 05:17:17.599
on either side of your shin gently softly but firmly,

1209
05:17:21.759 --> 05:17:31.439
moving down to your ankles, stroking the tops of your feet,

1210
05:17:37.599 --> 05:17:43.000
and then with each foot in each hand, just gently

1211
05:17:43.240 --> 05:17:51.560
messaging the whole of the foot, the top, the bottom,

1212
05:17:52.360 --> 05:18:00.639
your heel, your ankle, your toes, messaging every part of

1213
05:18:00.720 --> 05:18:11.119
your feet. Feel so good, Just let go and enjoy

1214
05:18:11.599 --> 05:18:35.599
the process. Enjoy feeling so deeply relaxed, so much comfort

1215
05:18:35.840 --> 05:18:42.799
and so many feelings come just from touching your skin.

1216
05:18:53.520 --> 05:18:56.279
And you can just lie there.

1217
05:18:58.319 --> 05:19:07.080
For as long as you choose, enjoying the feeling of

1218
05:19:07.439 --> 05:19:13.639
deep comfort and being massaged.

1219
05:19:15.599 --> 05:19:15.959
By me.

1220
05:19:23.119 --> 05:19:45.080
Enjoy feeling deeply rased. And all we're gonna do is

1221
05:19:48.720 --> 05:20:05.200
blow out some candles. In your mind, there are going

1222
05:20:05.279 --> 05:20:15.639
to be a hundred candles, and you're going to blow

1223
05:20:15.840 --> 05:20:26.240
each one out individually, one by one, starting at one hundred,

1224
05:20:27.319 --> 05:20:34.680
as I count down all the way down to one,

1225
05:20:39.200 --> 05:20:48.080
and each time I say a number, you can imagine

1226
05:20:48.119 --> 05:20:54.560
that candle in front of you, and I'd like you

1227
05:20:54.720 --> 05:21:14.040
to actually physically gently blow that candle out, just so

1228
05:21:14.080 --> 05:21:23.319
it's not big blows, just a gentle, and that candle

1229
05:21:24.840 --> 05:21:34.240
will extinguish. And then I'll say the next number we

1230
05:21:34.400 --> 05:21:43.360
move down, and you can just h blow that one

1231
05:21:43.439 --> 05:21:53.200
out as well. And as we move down the numbers,

1232
05:21:57.720 --> 05:22:03.159
you'll find yourself feeling more and more relaxed.

1233
05:22:06.159 --> 05:22:06.919
If you need.

1234
05:22:08.479 --> 05:22:17.720
To sleep, you also find yourself becoming incredibly tired and sleepy.

1235
05:22:21.560 --> 05:22:29.040
In fact, you may struggle to blow out all one

1236
05:22:29.200 --> 05:22:46.040
hundred of these candles as you feel more and more

1237
05:22:46.400 --> 05:23:14.360
deeply relaxed, more and more deep tired, and the further

1238
05:23:14.680 --> 05:23:24.360
you go down, the more your mind starts to drift.

1239
05:23:30.720 --> 05:23:37.159
You may find that you stop listening to me after

1240
05:23:37.319 --> 05:23:50.159
a while. And even though there may be background sounds

1241
05:23:50.240 --> 05:23:57.959
where you are, you'll be aware of those sounds.

1242
05:24:00.919 --> 05:24:01.919
At the moment.

1243
05:24:06.919 --> 05:24:07.400
Be me.

1244
05:24:10.919 --> 05:24:17.759
Start to just not even notice them.

1245
05:24:22.080 --> 05:24:22.680
At all.

1246
05:24:25.319 --> 05:24:39.279
Because they're unimportant. Where I am, I've got the sounds

1247
05:24:39.360 --> 05:24:46.159
of the birds. There's horrors. The pigeon who likes to

1248
05:24:46.240 --> 05:24:52.840
say hello sometimes and there's the old plane that goes by,

1249
05:24:55.880 --> 05:25:09.279
maybe traffic and trains in the distance, but none of

1250
05:25:09.360 --> 05:25:21.560
that scene as important whatsoever. More candles you blow out,

1251
05:25:23.400 --> 05:25:27.040
the less important anything.

1252
05:25:28.240 --> 05:25:28.279
Is.

1253
05:25:33.200 --> 05:25:42.400
More candles you blow out, the further you seem to

1254
05:25:44.360 --> 05:25:46.000
move away.

1255
05:25:51.639 --> 05:26:05.360
From sounds and from general date days, stuff seems to just.

1256
05:26:07.360 --> 05:26:08.880
Move away.

1257
05:26:11.080 --> 05:26:27.200
On its own. You feel more calma with every candle

1258
05:26:27.400 --> 05:26:47.400
you blow out, guiding the next number, do you hear

1259
05:26:47.599 --> 05:26:58.319
me say? And then you blow that candle out to

1260
05:27:06.639 --> 05:27:30.119
so easy, so simple. We're gonna start by introducing the

1261
05:27:30.400 --> 05:27:47.360
first candle. This is a hundred. First candle, this is

1262
05:27:47.840 --> 05:28:03.840
one hundred. When you blow that candle out, HM, you'll

1263
05:28:04.040 --> 05:28:21.680
find immediately a slight change in how you feel, as

1264
05:28:21.720 --> 05:28:29.720
well as a real sense of positivity growing within you,

1265
05:28:35.799 --> 05:29:05.840
relaxation and sleepiness expanding. Starting with one hundred, flow out

1266
05:29:05.919 --> 05:30:08.159
by candle now ninety nine candle ninety eight can do

1267
05:30:11.759 --> 05:31:45.759
ninety seven, cam ninety six and ninety five and ninety

1268
05:31:46.240 --> 05:33:20.439
four can't do. Ninety three, ten, nine, two and ninety one,

1269
05:33:38.840 --> 05:35:12.759
ten to ninety and eighty two, nine and fifty eight can.

1270
05:35:24.159 --> 05:38:24.080
Eighties can do eighty eighty five, two two, eighty two

1271
05:39:31.479 --> 05:41:43.040
and two one candle seventy nine, can do seventy eight,

1272
05:41:51.919 --> 05:42:35.119
can do seventy seven, candle seventy six, candle seventy five,

1273
05:42:54.040 --> 05:43:48.479
candle seventy four, candle seventy three, candle seventy two, candle

1274
05:43:53.479 --> 05:45:00.360
seventy one, candle seventy one and seventy and sixteen nine,

1275
05:45:10.159 --> 05:45:58.080
candle sixty eight, candle sixty seven, candle sixty five, candle

1276
05:46:03.680 --> 05:47:19.119
sixty four, candle sixty four, candle sixty three, candle sixty and.

1277
05:47:22.400 --> 05:49:07.759
Sixty one, candle sixty, fifty nine and fifty eight, candle

1278
05:49:11.520 --> 05:50:37.880
fifty seven, candle fifty six, candle fifty five, candle fifty four,

1279
05:51:00.159 --> 05:52:30.159
handle fifty three, candle fifty two, candle fifty two, two fifty,

1280
05:53:02.560 --> 05:54:40.119
candle fifty one, candle fifty candle fourty nine, candle fourty eight,

1281
05:55:17.479 --> 05:56:30.360
candle forty seven, candle forty six. Can't do forty five

1282
05:56:57.240 --> 05:59:12.880
and haughty two candle hot nd forty, candle thirty nine,

1283
05:59:51.159 --> 06:01:55.799
thirty eight, can't do thirty seven, can't thirty five, can't

1284
06:01:55.959 --> 06:04:02.159
do thirty four, pando thirty three, hand thirty one, chendle

1285
06:04:06.400 --> 06:07:11.319
thirty and two, ten nine, ten, twenty eight and twenty seven,

1286
06:07:49.240 --> 06:10:00.720
twenty six can twity five yam tin chief f end

1287
06:10:00.840 --> 06:11:19.200
of twenty thirty and twenty two and do.

1288
06:11:23.560 --> 06:11:25.080
It you want.

1289
06:12:00.240 --> 06:17:25.680
To to winy chen ninety candle, seventeen candle sixteen jan fourty.

1290
06:17:11.479 --> 06:18:03.319
And four.

1291
06:18:14.080 --> 06:18:16.319
Candle eleven.

1292
06:18:53.240 --> 06:19:51.080
Hands, yeah, say.

1293
06:20:05.080 --> 06:21:09.439
Shame nine jam to.

1294
06:21:14.560 --> 06:24:27.959
Eight jamdo six mph four doy.

1295
06:25:25.119 --> 06:25:31.360
Seven two.

1296
06:26:21.880 --> 06:26:40.799
Candle or let go of all of those thoughts, worries,

1297
06:26:41.119 --> 06:26:47.200
concerns about the past, thoughts about the future, and even

1298
06:26:48.680 --> 06:26:50.400
things you've been thinking about today.

1299
06:26:52.479 --> 06:26:53.200
Just let it all go.

1300
06:26:56.599 --> 06:27:04.279
Because none of it is useful in this moment. This

1301
06:27:04.560 --> 06:27:24.400
is your opportunity to just focus on feeling relaxed, allowing

1302
06:27:24.520 --> 06:27:32.479
yourself to get in touch with that natural sense of

1303
06:27:32.680 --> 06:27:41.279
peace that we all have within us. It's available for everyone.

1304
06:27:42.479 --> 06:27:47.360
It just sometimes takes a little bit of effort to

1305
06:27:47.560 --> 06:27:48.119
set up.

1306
06:27:48.200 --> 06:27:48.840
The right.

1307
06:27:51.119 --> 06:27:55.159
Time and place in order for you to just let go.

1308
06:27:58.720 --> 06:28:04.240
Because when you do decide to let go and relax,

1309
06:28:06.799 --> 06:28:13.479
that's what your body starts to do because you've chosen.

1310
06:28:15.000 --> 06:28:21.959
You've chosen to just allow your body to unwind and

1311
06:28:22.119 --> 06:28:29.119
your mind starts to slow down. And it's a nice feeling.

1312
06:28:31.119 --> 06:28:34.279
It's a nice feeling at the beginning just to know

1313
06:28:35.439 --> 06:28:45.479
that you have chosen to decide to relax deeply, and

1314
06:28:45.639 --> 06:28:52.200
because you've made that decision, your body or just follow suit,

1315
06:28:54.759 --> 06:28:59.400
because sometimes all the muscles in your body need is

1316
06:28:59.680 --> 06:29:09.319
just permission from you to relax. Because so often we're busy,

1317
06:29:09.599 --> 06:29:13.799
we're going from here to there, we're walking around, and

1318
06:29:13.919 --> 06:29:21.240
we're doing stuff, and the body doesn't have any time

1319
06:29:21.479 --> 06:29:29.880
or space to really relax deeply. So it kind of

1320
06:29:30.000 --> 06:29:35.560
waits for you to lead the way, waits for your permission.

1321
06:29:39.880 --> 06:29:46.200
And when you do give your permission, when.

1322
06:29:46.080 --> 06:29:50.599
You give the say so we need, say okay, it's time.

1323
06:29:52.680 --> 06:29:53.639
For your body.

1324
06:29:54.959 --> 06:30:03.919
To let go completely and relax totally, your body just follows.

1325
06:30:06.919 --> 06:30:07.919
It's like a.

1326
06:30:08.040 --> 06:30:16.799
Breath of relief. Ah good, I can now relax. That

1327
06:30:17.080 --> 06:30:20.639
feeling at the end of a day, of a very

1328
06:30:20.799 --> 06:30:25.040
physical day that you may experience in the past. But

1329
06:30:25.200 --> 06:30:28.159
you get home and you just sit down on a chair,

1330
06:30:29.240 --> 06:30:34.360
maybe you kick your shoes off, and ah, feels so nice.

1331
06:30:36.119 --> 06:30:40.240
Knowing that you don't have to get up again for a.

1332
06:30:40.279 --> 06:30:43.880
Little while at least, if you choose, you can just.

1333
06:30:44.040 --> 06:30:49.400
Sit there for maybe an hour to it feels.

1334
06:30:52.200 --> 06:31:01.080
Blissful. And just by sitting down like that, your body

1335
06:31:01.279 --> 06:31:06.759
knows that it's time to relax. Your body has been

1336
06:31:06.840 --> 06:31:14.119
given permission from you. Because it's a mindset. In your mind,

1337
06:31:17.479 --> 06:31:27.880
you're prepared to let go of everything and just completely

1338
06:31:29.080 --> 06:31:37.880
allow all the stress of your body to evaporate. Any

1339
06:31:38.080 --> 06:31:52.040
tensions can just gradually vanish. It's almost like magic, really,

1340
06:31:57.639 --> 06:32:04.639
because that sense of relaxation in your body, it's a

1341
06:32:04.799 --> 06:32:11.240
very natural state. It's not something unusual. It may feel

1342
06:32:11.360 --> 06:32:15.000
unusual when you first start to relax with you if

1343
06:32:15.040 --> 06:32:19.400
you haven't really spent a lot of time focusing and

1344
06:32:20.119 --> 06:32:24.599
giving yourself this space to let go completely and relax,

1345
06:32:25.599 --> 06:32:32.240
they seem are most alien, but it isn't. It's actually

1346
06:32:33.599 --> 06:32:38.759
the most natural thing in the world to let go completely,

1347
06:32:40.479 --> 06:32:48.279
to relax totally, the most natural thing in the world

1348
06:32:50.919 --> 06:33:01.000
to allow yourself to feel really calm in your mind.

1349
06:33:03.560 --> 06:33:11.279
And it is almost like a literal unwinding. It's like

1350
06:33:11.439 --> 06:33:19.000
you press a button and all the tension just releases,

1351
06:33:20.360 --> 06:33:23.759
and it's like a wheel, like a cog, like the

1352
06:33:23.840 --> 06:33:27.799
inside of the clock just unwinding. And it's almost like

1353
06:33:27.959 --> 06:33:33.040
you could see the little wind up knob that's used

1354
06:33:33.959 --> 06:33:34.639
just going.

1355
06:33:34.560 --> 06:33:38.439
The opposite way that you choose to wind it up.

1356
06:33:41.119 --> 06:33:50.439
And the energy that fremetic stress for energy gradually winding down,

1357
06:33:51.720 --> 06:33:59.040
losing its power, losing its strength. There's a sense of

1358
06:33:59.200 --> 06:34:08.200
realac saying should become stronger and deeper, and you may

1359
06:34:09.799 --> 06:34:16.680
find a the more relaxed you feel, that your mind

1360
06:34:17.159 --> 06:34:26.599
starts to wonder, maybe seemed to stop listening to me

1361
06:34:26.799 --> 06:34:32.479
for a while, and your mind goes somewhere else, and

1362
06:34:32.599 --> 06:34:38.439
then you realize you're listening to me again, and that

1363
06:34:38.599 --> 06:34:47.400
was just your mind drifting to sleep, which is quite natural,

1364
06:34:48.959 --> 06:34:50.799
because sometimes.

1365
06:34:50.319 --> 06:34:51.000
When we're.

1366
06:34:53.400 --> 06:34:57.520
Stressed and tense, we're not I mean I actually be

1367
06:34:58.279 --> 06:35:03.840
aware of what we need or with physically your emotionally.

1368
06:35:05.200 --> 06:35:06.720
Need in this moment.

1369
06:35:09.599 --> 06:35:16.599
But when you allow your body and mind to relax completely.

1370
06:35:17.799 --> 06:35:19.680
And you let go of all.

1371
06:35:20.040 --> 06:35:29.439
Thoughts, concerns, worries, ideas, all letting them go, allow them

1372
06:35:29.520 --> 06:35:39.680
to drop onto the floor. When you start to get

1373
06:35:39.759 --> 06:35:50.799
in touch with the feelings of such relaxation, this feels

1374
06:35:51.040 --> 06:35:59.080
so nice, to be in touch with the calmness of

1375
06:35:59.240 --> 06:36:08.000
the different body departs as they become looser and looser.

1376
06:36:12.200 --> 06:36:15.159
Even your breathing seems.

1377
06:36:16.400 --> 06:36:26.880
Easier and more natural, effortless, as that cool enters through

1378
06:36:26.919 --> 06:36:36.200
your mouth or nose into your lungs, breathing in comforts

1379
06:36:36.400 --> 06:36:44.720
and relaxation, and then just breathing out any excess remain

1380
06:36:44.919 --> 06:36:51.319
intention or stress from every part of your body.

1381
06:36:52.560 --> 06:36:53.119
And mind.

1382
06:36:56.720 --> 06:37:01.319
And as you start to focus on your mind, maybe

1383
06:37:01.840 --> 06:37:09.319
you notice that things have come to a standstill or

1384
06:37:09.479 --> 06:37:18.560
maybe just much much lower than before, because your mind

1385
06:37:18.759 --> 06:37:29.279
is not really needed when listening to my voice, which

1386
06:37:29.400 --> 06:37:35.840
allows your mind to relax just as deeply as your body.

1387
06:37:38.599 --> 06:37:50.599
And that's synchronicity between the relaxation of your body relaxation

1388
06:37:51.560 --> 06:37:52.360
of your mind.

1389
06:37:54.720 --> 06:38:04.680
Let you know that feeling deeply calm, loose, and relaxed

1390
06:38:07.119 --> 06:38:08.119
really is.

1391
06:38:09.919 --> 06:38:15.599
A great healing experience fear.

1392
06:38:17.919 --> 06:38:24.040
And has so many.

1393
06:38:25.319 --> 06:38:34.080
Positive benefits for your body, mind, and your life. To

1394
06:38:34.200 --> 06:38:43.599
be able to let go everything and to relax completely.

1395
06:38:44.720 --> 06:38:50.119
In all parts of your body and mind.

1396
06:38:52.520 --> 06:39:00.959
Even your bones has araxed, or your muscle so relaxed.

1397
06:39:07.840 --> 06:39:12.200
Even the skin that covers your body.

1398
06:39:14.840 --> 06:39:22.200
Is relaxed. Every hair.

1399
06:39:25.200 --> 06:39:25.759
That you have.

1400
06:39:27.560 --> 06:39:32.400
Is also deeply relaxed.

1401
06:39:38.560 --> 06:39:47.439
And your brain really styles to feel the benefits.

1402
06:39:48.720 --> 06:39:49.040
Of this.

1403
06:39:50.639 --> 06:40:03.000
Healing relaxation. And as you focus from the inside of

1404
06:40:03.119 --> 06:40:08.799
your scalp where your brain is, you can start to

1405
06:40:09.119 --> 06:40:18.599
realize and notice the benefits of your brain, relaxing deeply

1406
06:40:22.880 --> 06:40:23.479
and thenish.

1407
06:40:23.560 --> 06:40:35.560
Your brain continues to relax sends those messages to the

1408
06:40:35.759 --> 06:40:40.799
rest of your body and your mind.

1409
06:40:42.439 --> 06:41:05.240
To rely, relax more deeply, relax me more completely, letting

1410
06:41:05.479 --> 06:41:17.240
go of any remaining thoughts or concerns, allow them just

1411
06:41:17.439 --> 06:41:24.000
to drop onto the floor because they're no longer necessary

1412
06:41:25.240 --> 06:41:40.240
in this moment, In this moment of deep relaxation and calmness, filling.

1413
06:41:42.439 --> 06:41:43.360
Your brain.

1414
06:41:45.040 --> 06:42:13.759
With deep, concentrated healing, calming, relaxing every power of your brain, feeling.

1415
06:42:16.319 --> 06:42:18.319
So loose.

1416
06:42:19.520 --> 06:42:35.240
And comfortable, so relaxed and beeaceful. Your brain feels.

1417
06:42:36.439 --> 06:42:40.880
So light and so healthy.

1418
06:42:43.599 --> 06:42:54.000
In that sense of deep deep comfort really does allow you.

1419
06:42:57.639 --> 06:42:58.919
To enjoy.

1420
06:43:00.720 --> 06:43:12.400
Those ever increasing sensations of comfort than is spreading throughout

1421
06:43:12.599 --> 06:43:19.479
your body, relaxing each.

1422
06:43:20.840 --> 06:43:26.159
And every muscle of your body, e.

1423
06:43:28.200 --> 06:43:47.439
Deeper and deeper, much more deeper than before, much more

1424
06:43:49.479 --> 06:44:03.159
comfort spreading through your body in your mind, be so

1425
06:44:05.080 --> 06:44:14.560
peaceful and calm, so very very.

1426
06:44:16.040 --> 06:44:27.279
Peaceful, in avery part of your body, letting him go

1427
06:44:30.840 --> 06:44:42.759
as everything averything, so peaceful, Come.

1428
06:44:45.880 --> 06:45:06.959
So relax a very second the passes you feel deeper deeper,

1429
06:45:09.000 --> 06:45:22.040
relax deeper and deeper, relax.

1430
06:45:24.639 --> 06:45:29.040
Come so calm.

1431
06:45:32.799 --> 06:45:45.439
Peace for so very piece, from your head down.

1432
06:45:45.560 --> 06:45:58.880
To your ties, such peace and comfort throwing all the time,

1433
06:46:01.759 --> 06:46:12.880
such peace and comfort spreading through your body and mind,

1434
06:46:15.400 --> 06:46:29.279
deep and deeper, such comforts, spreading and sinking deeper.

1435
06:46:31.439 --> 06:46:40.040
Into a muscle of your body, so that you feel.

1436
06:46:42.240 --> 06:47:07.639
Amazing, so relaxed, so peaceful, solas and peaceful, letting go.

1437
06:47:16.799 --> 06:47:23.000
You're going to do a body scan, focusing on firstly

1438
06:47:23.159 --> 06:47:27.880
how you feel in your body, not trying to change

1439
06:47:28.599 --> 06:47:34.200
how you feel, not trying to relax, not trying to

1440
06:47:34.400 --> 06:47:41.560
move away from any discomfort or stress or tension. Just accepting,

1441
06:47:43.119 --> 06:47:48.200
observing and accepting how you feel in the different parts

1442
06:47:48.279 --> 06:47:54.959
of your body, just allowing yourself to be exactly as

1443
06:47:55.040 --> 06:48:01.880
you are, to notice, to get in touch.

1444
06:48:06.119 --> 06:48:13.400
With how you actually feel in this moment. I'm going

1445
06:48:13.479 --> 06:48:14.520
to start off.

1446
06:48:16.720 --> 06:48:25.840
By focusing on your hands. Just be aware of your hands.

1447
06:48:31.200 --> 06:48:35.639
I'd like you to move your hands around, just maybe

1448
06:48:35.759 --> 06:48:37.439
move your fingers.

1449
06:48:37.080 --> 06:48:37.639
A little bit.

1450
06:48:40.119 --> 06:48:46.279
I've been enclosing your hands very gently, just so that

1451
06:48:46.560 --> 06:48:54.279
you can get in touch with how your hands and

1452
06:48:54.479 --> 06:49:15.439
your fingers feel, very very slow movements. Focusing now on

1453
06:49:15.639 --> 06:49:22.720
your feet, and if you can just do kind of

1454
06:49:22.759 --> 06:49:27.680
an equivalent with your feet. Is you've just done with

1455
06:49:27.880 --> 06:49:36.479
your hands, Maybe turn in your ankles, moving your feet around,

1456
06:49:38.479 --> 06:49:40.639
moving your toes gently.

1457
06:49:42.880 --> 06:49:44.959
But only very.

1458
06:49:46.799 --> 06:49:58.479
Gently and very slowly, noticing how your feet feel in

1459
06:49:58.680 --> 06:49:59.439
this moment.

1460
06:50:06.360 --> 06:50:12.200
Focusing now and your eyes, and I like you to

1461
06:50:12.479 --> 06:50:15.720
just focus on your eyelids.

1462
06:50:18.159 --> 06:50:20.959
Maybe you can open and close your eyes.

1463
06:50:20.799 --> 06:50:26.360
A couple of times to really get in touch with how.

1464
06:50:26.319 --> 06:50:31.279
You feel when you do close your eyes. The muscle

1465
06:50:32.040 --> 06:50:40.200
changes in your eyes when you do close them, maybe

1466
06:50:40.400 --> 06:50:46.319
raising your eyebrows, it stretches the tops of your eyes,

1467
06:50:49.560 --> 06:50:58.200
perhaps squinting your eyes, scrunching up your eyes, just so you.

1468
06:50:58.279 --> 06:51:08.119
Can really again touch with all aspects of how.

1469
06:51:09.720 --> 06:51:11.400
Your eyes feel.

1470
06:51:13.880 --> 06:51:14.360
Right now.

1471
06:51:23.759 --> 06:51:30.240
Now focusing on your thighs, and it just starts you

1472
06:51:30.400 --> 06:51:40.520
to gently tense your thighs, just very very gently, just

1473
06:51:40.799 --> 06:51:45.000
enough so you can become.

1474
06:51:46.200 --> 06:51:55.000
More attuned to the physical sensation.

1475
06:51:56.080 --> 06:52:01.200
Of your upper legs, the front of your thighs, and

1476
06:52:01.319 --> 06:52:14.680
the backs of your fine noticing and observing how your

1477
06:52:14.880 --> 06:52:28.159
thighs feel right now. Moving your focus.

1478
06:52:29.400 --> 06:52:35.880
To the back of your neck. Just noticing the back

1479
06:52:35.959 --> 06:52:42.240
of your neck the muscles, and of course they lead

1480
06:52:42.479 --> 06:52:44.000
to the side of your neck.

1481
06:52:45.479 --> 06:52:50.599
They also lead to the top of your back, which

1482
06:52:50.759 --> 06:52:56.159
leads to your shoulders. So there's your focus on the

1483
06:52:56.319 --> 06:53:03.279
back of your neck. Maybe and move your head gently

1484
06:53:03.680 --> 06:53:06.520
upwards as if you're looking up.

1485
06:53:08.479 --> 06:53:14.080
Maybe moving your head down as if you were looking down.

1486
06:53:17.240 --> 06:53:24.880
Perhaps moving your head side to side, right to left, only.

1487
06:53:26.319 --> 06:53:37.040
Very slowly and very gently. I'm not trying to force anything.

1488
06:53:38.840 --> 06:53:48.000
It has to be very very gentle, just so you

1489
06:53:48.159 --> 06:53:51.720
can be more.

1490
06:53:53.319 --> 06:54:07.159
In touch with the feelings, the sensations, physical sensations, and hownd.

1491
06:54:07.959 --> 06:54:09.200
Back of your neck.

1492
06:54:10.560 --> 06:54:11.080
Fields.

1493
06:54:12.799 --> 06:54:21.360
Right now, as we.

1494
06:54:23.319 --> 06:54:31.959
Now focus on the tops of your arms, the parts

1495
06:54:32.080 --> 06:54:36.759
where your biceps and your triceps are between your elbow

1496
06:54:36.840 --> 06:54:45.479
and your shoulders. To focus on those parts, the tops

1497
06:54:45.560 --> 06:54:52.119
of your arms, you may like to just tense them,

1498
06:54:53.000 --> 06:55:03.959
but very very gently and slowly. See you're not straining

1499
06:55:04.360 --> 06:55:10.319
or putting any pressure whatsoever.

1500
06:55:11.279 --> 06:55:17.279
On your arms. It's just so that you can.

1501
06:55:19.799 --> 06:55:27.279
Gain more of the sense of how your upper arms.

1502
06:55:28.560 --> 06:55:29.919
Are feeling.

1503
06:55:31.720 --> 06:55:42.880
In this moment, and just noticing as you gently, very

1504
06:55:43.159 --> 06:55:57.279
gently and slowly tightening the muscles and then let go, notice.

1505
06:55:58.959 --> 06:56:00.240
How the tops of.

1506
06:56:00.279 --> 06:56:01.520
Your arms fell.

1507
06:56:04.400 --> 06:56:14.639
Right now, as a now.

1508
06:56:15.119 --> 06:56:25.319
Focus on your stomach, the area the lower abdomen area

1509
06:56:26.000 --> 06:56:34.400
below your belly button, moving all the way down to

1510
06:56:34.520 --> 06:56:45.119
your hips, just above your grind. Maybe you're able to

1511
06:56:46.560 --> 06:56:48.759
tense these muscles.

1512
06:56:50.080 --> 06:56:55.360
In the area very very gently.

1513
06:56:58.360 --> 06:57:08.799
And slowly, if that's a difficult thing to do, and

1514
06:57:08.919 --> 06:57:17.919
maybe you can just move your body, pushing your stomach up,

1515
06:57:19.639 --> 06:57:23.479
maybe moving a little bit to the side using your hips,

1516
06:57:25.639 --> 06:57:33.799
just so you can get more in tune with how

1517
06:57:34.040 --> 06:57:43.080
you're lower auto an area is feeling.

1518
06:57:45.439 --> 06:57:57.200
In this moment. Just noticing the physical.

1519
06:57:58.400 --> 06:58:16.400
Sensation or your lower abdomen as you move.

1520
06:58:18.080 --> 06:58:19.360
Your attention.

1521
06:58:21.319 --> 06:58:32.799
To your mouth, notice in your lips and inside your mouth,

1522
06:58:35.080 --> 06:58:39.639
the teeth, your guns, your tongue.

1523
06:58:49.200 --> 06:58:50.639
Just noticing.

1524
06:58:51.880 --> 06:58:54.759
How your tongue in your mouth feels.

1525
06:58:57.799 --> 06:58:59.319
It may help buy.

1526
06:59:01.200 --> 06:59:08.479
Moving your tongue around your mouth, moving it to your left,

1527
06:59:10.240 --> 06:59:15.919
maybe pressing it gently against the side of your mouth,

1528
06:59:17.479 --> 06:59:22.439
and then to the right, gently to the side of

1529
06:59:22.560 --> 06:59:28.560
your mouth, perhaps pressing up against.

1530
06:59:28.240 --> 06:59:36.240
The top of your mouth, and then down gently against

1531
06:59:36.360 --> 06:59:37.520
the bottom of your mouth.

1532
06:59:40.200 --> 06:59:51.560
Aways very slowly, in a very very gentle.

1533
06:59:56.080 --> 07:00:11.799
So that you can beware of how you feel in

1534
07:00:11.919 --> 07:00:13.159
your mouth area.

1535
07:00:24.439 --> 07:00:44.599
Now I'm going to focus on your wrists and I'll

1536
07:00:44.720 --> 07:00:49.240
ask you to maybe just routate.

1537
07:00:50.479 --> 07:00:51.599
Your wrists.

1538
07:00:53.040 --> 07:01:01.080
By moving your hands in a circular motion very gently

1539
07:01:03.000 --> 07:01:06.959
and slowly, just.

1540
07:01:08.680 --> 07:01:26.680
So you can feel the sensations that you are currently

1541
07:01:28.400 --> 07:01:34.759
experiencing in your risks.

1542
07:01:38.880 --> 07:01:48.919
Perhaps smooth in your hands up and down again very

1543
07:01:51.520 --> 07:02:28.080
very gently and slowly, very chentzol and slow, as you

1544
07:02:28.400 --> 07:02:45.439
now start to observe a lower back. The bad part

1545
07:02:45.720 --> 07:02:55.279
is just a bun of your hips where your coxis

1546
07:02:55.400 --> 07:03:08.400
are a whole area which also really does include the

1547
07:03:08.759 --> 07:03:15.639
side of your body because those muscles are very much connected.

1548
07:03:20.959 --> 07:03:27.919
As those muscles also move into your hip area connecting

1549
07:03:28.200 --> 07:03:43.080
to your buttics the side of your hips, and if

1550
07:03:43.159 --> 07:03:52.560
you're physically able to do so, maybe you can very

1551
07:03:52.880 --> 07:04:05.000
gently just move your body this is slightly, very slowly,

1552
07:04:08.080 --> 07:04:14.319
some side to side, just enough.

1553
07:04:16.720 --> 07:04:30.319
Ye to gauge how you feel in your lower back.

1554
07:04:37.880 --> 07:04:45.720
Perhaps it could even move your hips gently.

1555
07:04:47.560 --> 07:04:48.599
Up and down.

1556
07:04:52.080 --> 07:04:54.919
Gently slowly.

1557
07:04:57.639 --> 07:04:58.520
In order to.

1558
07:05:00.319 --> 07:05:04.680
Really be in touch.

1559
07:05:07.000 --> 07:05:13.040
With the physical sensations of your law back.

1560
07:05:30.080 --> 07:05:31.680
As we now move.

1561
07:05:36.159 --> 07:05:46.680
Your attention to your jaw, the area from.

1562
07:05:46.560 --> 07:05:51.759
Your chin all the way up to near where your

1563
07:05:52.000 --> 07:06:08.360
ears are. All of your jaw, you can just.

1564
07:06:10.400 --> 07:06:12.080
Yeah, it's okay to do so.

1565
07:06:14.000 --> 07:06:24.479
Gently open your mouth not wide, no, stretching just very

1566
07:06:25.240 --> 07:06:40.400
gently and slowly opening your mouthing, closing your mouth very

1567
07:06:40.720 --> 07:06:55.319
gently and slowly, so you can.

1568
07:06:58.240 --> 07:07:38.639
Be in touch with how your jaw feels. Now. Not

1569
07:07:38.919 --> 07:07:54.599
to sit now the chest area. You don't need to

1570
07:07:54.799 --> 07:07:59.119
do anything to move your chest.

1571
07:08:01.080 --> 07:08:10.319
Because it moves every time you breathe, and it moves

1572
07:08:11.520 --> 07:08:24.439
very gently and slowly automatically with each bread you take.

1573
07:08:31.479 --> 07:08:38.479
As you focus on how your chest.

1574
07:08:43.360 --> 07:09:24.159
Feels when you pray, move in your focus to your forearms,

1575
07:09:26.720 --> 07:09:27.720
your elbows.

1576
07:09:33.680 --> 07:09:43.560
Maybe you're able to very gently and slowly.

1577
07:09:45.279 --> 07:09:53.840
Tense the muscles in your forearms, and when you do that,

1578
07:09:54.319 --> 07:10:27.400
you can feel your elbows is well, very gently and slowly, gently.

1579
07:10:30.400 --> 07:11:07.119
And softly. I'm sad your forearms and delpos Noah. Focus

1580
07:11:14.279 --> 07:11:20.880
the rest of your back, your upper back.

1581
07:11:25.200 --> 07:11:42.639
And the middle the middle of your back again, this

1582
07:11:43.319 --> 07:11:44.919
part of your body.

1583
07:11:47.560 --> 07:11:59.720
News. Also, every time you pray. You may not notice

1584
07:11:59.799 --> 07:12:09.880
that usually makes you observe.

1585
07:12:11.840 --> 07:12:18.799
Your upper back. In the middle of your back. You

1586
07:12:19.200 --> 07:13:16.319
can really feel that gentle and moment moving your focus.

1587
07:13:17.840 --> 07:13:18.520
Into your.

1588
07:13:20.040 --> 07:13:32.919
Area of buttex the grain, there's muscles and those bones

1589
07:13:35.479 --> 07:14:16.240
in your midsection. Just noticing how your hips feel right now,

1590
07:14:23.759 --> 07:14:39.560
you can very very gently move your hips, maybe side

1591
07:14:39.759 --> 07:14:43.759
to side very gently, and.

1592
07:14:59.360 --> 07:15:17.799
Yeah, yeah, softly.

1593
07:15:32.360 --> 07:15:49.119
Everything starts to slow down, including the thoughts in your

1594
07:15:49.240 --> 07:16:01.000
mind and your mind itself just starts to gradually. It

1595
07:16:01.119 --> 07:16:07.439
doesn't have to be instant, but just gradually starting to

1596
07:16:08.880 --> 07:16:17.639
It's almost like time is storing chin. It's a slower

1597
07:16:17.799 --> 07:16:25.680
pace to maybe what you're used to in your day

1598
07:16:25.759 --> 07:16:47.759
to day life. It's a slower movement of energy, very

1599
07:16:52.159 --> 07:17:00.599
small movements which make up the larger movements, which is

1600
07:17:00.639 --> 07:17:08.400
always the case. Now, when you move your hand, it

1601
07:17:08.520 --> 07:17:11.279
might seem like it's one movement, but it's lots of

1602
07:17:12.080 --> 07:17:24.520
minute different muscles moving in accordance with each other. What

1603
07:17:24.840 --> 07:17:37.279
happens in this space that we're sharing is we move

1604
07:17:37.439 --> 07:17:58.119
from that big movement into those smaller movements. Starting to

1605
07:17:58.319 --> 07:18:09.360
focus on how your body feels, not just as a whole,

1606
07:18:10.759 --> 07:18:13.880
not just oh, i'm feel in this way. I'm feeling

1607
07:18:14.959 --> 07:18:20.919
stressed or tense, or I'm feeling relaxed and calm, I'm

1608
07:18:21.040 --> 07:18:28.040
feeling this way, I'm feeling that way. Starting to notice

1609
07:18:28.279 --> 07:18:34.959
that your body begins to present to you.

1610
07:18:38.319 --> 07:18:41.040
Small feelings.

1611
07:18:42.080 --> 07:18:59.080
Around your body, small physical sensations in your legs, with

1612
07:18:59.240 --> 07:19:12.240
a pleasureable or not, maybe resisting the temptation to label

1613
07:19:12.360 --> 07:19:21.880
them or to judge them. Those feelings, just thinking them,

1614
07:19:22.799 --> 07:19:35.759
thinking about them is just being neutral, just feelings, not

1615
07:19:36.000 --> 07:19:47.080
being particularly concerned, but just noticing what your body is

1616
07:19:47.200 --> 07:20:00.919
telling you, the feelings in your arms, instead of feeling

1617
07:20:01.040 --> 07:20:02.479
the whole of the arm.

1618
07:20:03.919 --> 07:20:05.599
Maybe you notice those.

1619
07:20:07.400 --> 07:20:21.240
Individual feelings, all those different muscles and the skin, the

1620
07:20:21.560 --> 07:20:27.680
hairs of your arms, all the internal parts of your arms,

1621
07:20:27.840 --> 07:20:47.080
the veins, the bones, just being aware of maybe your

1622
07:20:47.200 --> 07:20:55.360
elbow on your right arm has a certain feeling. Maybe

1623
07:20:55.639 --> 07:21:08.759
your left wrist also has it's own individual physical sensation.

1624
07:21:21.200 --> 07:21:27.919
What about your forearm when your right arm, you're right forearm,

1625
07:21:35.279 --> 07:21:41.319
there may not be any particular feeling that you could

1626
07:21:41.400 --> 07:21:49.279
even give a name to, may not feel like anything

1627
07:21:50.279 --> 07:21:52.159
other than just a feeling.

1628
07:21:53.119 --> 07:21:54.159
Yeah, it's there.

1629
07:22:00.439 --> 07:22:06.200
The feelings in your shoulders, perhaps your shoulders when you

1630
07:22:06.279 --> 07:22:10.040
think about them, kind of almost like they're the same,

1631
07:22:11.159 --> 07:22:16.840
you know, the same feeling, almost like you both of

1632
07:22:16.919 --> 07:22:21.520
your shoulders are just one thing. Of course they're not.

1633
07:22:30.200 --> 07:22:35.520
And when you focus on your left shoulder and then

1634
07:22:35.560 --> 07:22:42.200
on your right shoulder, maybe find that you move the

1635
07:22:42.319 --> 07:22:53.040
muscles a little bit, maybe tense the muscles gently noticing

1636
07:22:54.400 --> 07:22:55.560
the difference.

1637
07:22:58.240 --> 07:23:26.000
In each shoulder, your lower back, the left side of

1638
07:23:26.119 --> 07:23:27.240
your lower back.

1639
07:23:27.159 --> 07:23:38.599
And the right side of your lower back of course

1640
07:23:38.680 --> 07:23:50.880
that connection to your buttocks and to your hips, and

1641
07:23:51.040 --> 07:24:04.400
also moving up into the middle of your back. And

1642
07:24:04.599 --> 07:24:09.159
sometimes like right now, actually when I focus on their part,

1643
07:24:10.520 --> 07:24:14.919
when I focused on my buttocks and then I focused

1644
07:24:14.959 --> 07:24:19.080
on the middle of my back, it almost felt like

1645
07:24:19.279 --> 07:24:20.119
the muscles in.

1646
07:24:20.159 --> 07:24:30.200
My lower back were being stretched very gently, just stretched

1647
07:24:30.279 --> 07:24:30.799
a little bit.

1648
07:24:32.720 --> 07:24:39.479
Even though I wasn't doing anything to try to stretch

1649
07:24:41.520 --> 07:24:45.840
your lower back, it just seemed to happen. The feeling

1650
07:24:46.479 --> 07:25:02.720
of very gently stretching your lower back comes along.

1651
07:25:06.479 --> 07:25:22.200
I have feeling in your chest, just.

1652
07:25:22.479 --> 07:25:36.200
Noticing what sensations you are experiencing in your chest right now.

1653
07:25:48.680 --> 07:25:52.439
And there's so much of the chest. Obviously, there's the

1654
07:25:52.599 --> 07:25:56.759
collar bone leading to the chest. You've got the chest bone,

1655
07:26:00.080 --> 07:26:01.680
You've got the muscles.

1656
07:26:03.720 --> 07:26:04.400
In your chest.

1657
07:26:07.200 --> 07:26:11.759
Of course, if you're female, there's possibly the breasts.

1658
07:26:13.319 --> 07:26:16.439
Your male you've got the.

1659
07:26:19.279 --> 07:26:22.520
Different well, why not that different these days, but.

1660
07:26:24.680 --> 07:26:25.840
There may be more.

1661
07:26:27.560 --> 07:26:33.880
Muscles at the top of the chest, but at the

1662
07:26:34.040 --> 07:26:38.919
side underneath, it's pretty much the same. Whether you're a

1663
07:26:39.000 --> 07:26:44.040
man or a woman. There's muscles there, muscles that stretch

1664
07:26:44.119 --> 07:26:49.119
out to your back, as well as breast tissue which

1665
07:26:49.200 --> 07:26:57.479
stretches and moves into your back, to just being aware

1666
07:26:57.520 --> 07:27:18.080
of your chest, being with whatever feeling there is in

1667
07:27:18.240 --> 07:27:37.400
your chest. When I noticed, I focus on my chest,

1668
07:27:41.799 --> 07:27:45.319
I feel it in my back and my upper back,

1669
07:27:46.799 --> 07:27:49.840
and mean, I guess the obvious reason would be because

1670
07:27:49.919 --> 07:27:50.400
you know, I'll.

1671
07:27:50.319 --> 07:28:01.200
Breathe in in, and it stretches my chest and my

1672
07:28:01.360 --> 07:28:02.400
back at the same time.

1673
07:28:10.319 --> 07:28:25.560
It feels it feels okay, it doesn't feel I got

1674
07:28:25.560 --> 07:28:31.840
a little bit of pain in my right chest, a

1675
07:28:31.880 --> 07:28:38.000
little bit, not pain, but a little discomfort, maybe stiffness, possibly,

1676
07:28:38.560 --> 07:28:47.680
I don't know. I notice my shoulders also wanting to

1677
07:28:50.040 --> 07:28:54.720
flex for some reason. I think that's probably part of

1678
07:28:54.880 --> 07:29:03.840
my other back, that connection between my shoulders mapa back.

1679
07:29:05.680 --> 07:29:09.680
Because I can move my shoulders and stretch the muscles

1680
07:29:10.479 --> 07:29:18.680
in my back, moving the shoulders backwards or up, which

1681
07:29:18.799 --> 07:29:22.319
then moves I think it's the scapulous.

1682
07:29:24.200 --> 07:29:24.799
In your back.

1683
07:29:34.880 --> 07:29:42.520
It feels quite nice. Actually, a good thing about this

1684
07:29:42.880 --> 07:29:47.639
is you can, if you want to, you can just.

1685
07:29:51.200 --> 07:29:55.159
Flex or stimulate.

1686
07:29:58.200 --> 07:30:04.840
The various muscles in your body gently in order to

1687
07:30:05.000 --> 07:30:15.720
get more of a sense of how they feel. And

1688
07:30:15.880 --> 07:30:25.040
when you're relaxing and you do tense and muscle and

1689
07:30:25.279 --> 07:30:30.400
you let it go and you let it relax, it relaxes.

1690
07:30:32.400 --> 07:30:35.840
Way more than they would normally.

1691
07:30:40.799 --> 07:30:43.119
And you have to feel.

1692
07:30:44.919 --> 07:30:48.759
That you're able to do that. There's no point doing

1693
07:30:48.840 --> 07:30:49.439
it if.

1694
07:30:49.319 --> 07:30:54.919
There's an issue with the per part of your body.

1695
07:30:58.400 --> 07:31:04.959
You need to be gentle with yourself at all times

1696
07:31:07.599 --> 07:31:19.119
when relaxing deeply. It's important to be kind to yourself.

1697
07:31:26.680 --> 07:31:35.159
As you notice your mind. How much has your mind

1698
07:31:35.479 --> 07:31:41.959
slowed down since we started this recording?

1699
07:31:57.959 --> 07:31:58.880
How come.

1700
07:32:02.680 --> 07:32:14.159
And peaceful is your mind right now? We have nothing

1701
07:32:14.279 --> 07:32:19.759
to think about and just my voice to listen to,

1702
07:32:23.880 --> 07:32:32.479
because you know, the intention behind this recording is relaxation.

1703
07:32:35.200 --> 07:32:40.360
At the very least, for you to feel more relaxed

1704
07:32:41.680 --> 07:32:45.200
at the end of recording than you did at the beginning,

1705
07:32:50.360 --> 07:32:59.319
at the very least, for your mind to slow down.

1706
07:33:01.880 --> 07:33:14.080
Because your body continues to relax, because that's.

1707
07:33:14.159 --> 07:33:14.720
What you.

1708
07:33:16.319 --> 07:33:36.159
Want to happen. That's what you expect to happen, for

1709
07:33:36.400 --> 07:33:54.880
relaxation to fill your body, maybe calm in your mind.

1710
07:33:56.080 --> 07:34:03.560
To the point of boredom when you start maybe to

1711
07:34:09.240 --> 07:34:51.799
drift away. It's almost as if you're moving further away.

1712
07:34:51.799 --> 07:35:07.759
From a body in your mind, just leaving them there, kind.

1713
07:35:07.599 --> 07:35:12.040
Of liking it an escape pod and the spaceship and

1714
07:35:12.319 --> 07:35:15.720
movie a space movie, you know when it gets a

1715
07:35:15.799 --> 07:35:22.520
little part in it, since the man far away from

1716
07:35:22.599 --> 07:35:35.360
the spaceship, save to dream.

1717
07:35:43.560 --> 07:35:45.240
And continue.

1718
07:35:49.959 --> 07:37:16.959
To relax, drifting so slow and be so and peaceful,

1719
07:37:37.919 --> 07:37:52.639
and focusing on the feeling of those individual parts your

1720
07:37:52.799 --> 07:37:58.240
body that's relaxing.

1721
07:38:00.240 --> 07:38:09.159
One by one. You may.

1722
07:38:10.840 --> 07:38:11.840
Find that.

1723
07:38:16.159 --> 07:38:16.880
Every now and.

1724
07:38:17.040 --> 07:38:28.319
Then you realize that you aren't listening to my voice

1725
07:38:30.959 --> 07:38:42.919
because your mind started to imagine something different, maybe started to.

1726
07:38:45.119 --> 07:38:49.319
Almost move into something.

1727
07:38:49.119 --> 07:38:57.520
Kind of a dreamy state, and then you become aware

1728
07:38:57.720 --> 07:39:07.000
of my voice again. And even though you may want

1729
07:39:07.200 --> 07:39:12.119
to focus on my voice, you may also wish to

1730
07:39:14.639 --> 07:39:26.200
allow your mind to just drift naturally into that space

1731
07:39:26.520 --> 07:39:29.639
of comfort and safety.

1732
07:39:37.200 --> 07:39:39.040
As you feel.

1733
07:39:46.479 --> 07:39:56.720
More comfort spreading through your body like a warm blanket.

1734
07:40:00.240 --> 07:40:00.919
Covering you.

1735
07:40:03.159 --> 07:40:25.319
Gently, keeping your body at just the perfect temperature. And

1736
07:40:25.479 --> 07:40:37.360
even if you can hear background sounds, they just don't

1737
07:40:37.599 --> 07:40:54.799
seem to matter anymore. There's that sensor peace spreads through

1738
07:40:54.919 --> 07:41:08.560
your mind like a gentle breeze, yet strong enough to

1739
07:41:08.759 --> 07:41:25.000
blow away all negativity strong enough to remove from your

1740
07:41:25.119 --> 07:41:42.959
mind any anxiety or stress that was there before, and

1741
07:41:43.240 --> 07:41:46.159
blow away any other thoughts.

1742
07:41:47.759 --> 07:41:49.319
Or feelings that.

1743
07:41:51.799 --> 07:41:54.759
Just don't fit.

1744
07:41:58.639 --> 07:41:59.880
With the sad.

1745
07:42:00.080 --> 07:42:18.840
It's relaxation, that is feeling your body.

1746
07:42:23.479 --> 07:42:24.720
And your mind.

1747
07:42:39.000 --> 07:42:44.639
Unless you focus on your mind. We count down from

1748
07:42:45.479 --> 07:42:51.159
ten down to one, and with each number you hear,

1749
07:42:54.279 --> 07:43:19.479
your mind will become slightly more relaxed, just just slightly,

1750
07:43:23.000 --> 07:43:30.000
from ten down to nine, just a slight movement. From

1751
07:43:30.159 --> 07:43:42.439
nine down to eight, just another small change in how

1752
07:43:42.599 --> 07:43:49.959
you feel. Eight down to seven.

1753
07:43:52.759 --> 07:43:58.119
That feeling is a gap, almost like a gap that

1754
07:43:58.520 --> 07:44:02.119
starts to get the wider, the.

1755
07:44:02.240 --> 07:44:10.479
Gap between those feelings that you used to have in

1756
07:44:10.599 --> 07:44:19.520
your mind compared to the feelings you have there growing now,

1757
07:44:21.240 --> 07:44:31.040
feelings of comfort and security and confidence, and the gap

1758
07:44:31.479 --> 07:44:37.599
becomes wider. Eight down to seven, seven down to six.

1759
07:44:41.400 --> 07:44:46.439
When you get to five, the mind will start to

1760
07:44:47.799 --> 07:44:59.840
have a certain physical sensation, most like there's a mach

1761
07:45:00.080 --> 07:45:07.080
there outside of your head, sucking the tension and stress

1762
07:45:07.599 --> 07:45:14.520
and any remaining feelings that you don't want, sucking them

1763
07:45:14.720 --> 07:45:16.319
out through your skull.

1764
07:45:22.119 --> 07:45:27.240
And then down to four you can start to really

1765
07:45:27.840 --> 07:45:30.680
experience that sense of.

1766
07:45:32.159 --> 07:45:42.680
Not just emptiness but space, a place full of fresh air,

1767
07:45:47.720 --> 07:45:54.479
place where you can stretch. It's almost as if as

1768
07:45:54.560 --> 07:45:59.680
you go down to four and three, your mind is expanding,

1769
07:46:00.360 --> 07:46:02.919
with this sense.

1770
07:46:05.479 --> 07:46:06.759
Of peace.

1771
07:46:08.200 --> 07:46:10.919
And tranquility growing.

1772
07:46:13.119 --> 07:46:20.959
As it moves down to When you get to one, your.

1773
07:46:21.000 --> 07:46:33.240
Mind just feels exactly how you want to feel, almost

1774
07:46:36.319 --> 07:46:48.439
perfect feeling, maybe a sensation that.

1775
07:46:50.080 --> 07:46:57.759
You'd like to keep, a place that's safe, where.

1776
07:46:59.080 --> 07:47:18.040
Nothing can affect you at all, and you can stay

1777
07:47:18.119 --> 07:47:26.919
in that that space of comfort and confidence, confident in

1778
07:47:27.040 --> 07:47:35.159
your own ability to create this space and this feeling

1779
07:47:35.439 --> 07:47:42.560
of comfort within your own mind, just by counting ten.

1780
07:47:44.200 --> 07:47:51.279
Down to one. And this is something that you can

1781
07:47:51.439 --> 07:47:52.840
do yourself.

1782
07:47:53.799 --> 07:48:02.119
When you're on your own, when you can maybe sit down,

1783
07:48:03.119 --> 07:48:14.000
maybe just for a few minutes, close your eyes, just

1784
07:48:14.319 --> 07:48:17.319
count slowly from ten.

1785
07:48:20.000 --> 07:48:20.959
Down to one.

1786
07:48:25.240 --> 07:48:31.959
And re experience these feelings in your mind.

1787
07:48:37.799 --> 07:48:38.240
And when you.

1788
07:48:38.439 --> 07:48:48.360
Feel that way in your mind, your body copies your mind,

1789
07:48:54.240 --> 07:49:00.720
and that feeling is spread through your spine and nervous

1790
07:49:00.840 --> 07:49:08.279
system into every part of your body, travels through your

1791
07:49:08.400 --> 07:49:22.360
blood stream, heathing and relaxing every particle of your existence.

1792
07:49:35.080 --> 07:49:39.080
Now we can we can practice this a few times

1793
07:49:43.799 --> 07:49:46.759
before the end of the recording. And then you can

1794
07:49:48.279 --> 07:49:54.200
practice on your own, and each time you count for

1795
07:49:54.520 --> 07:49:56.840
ten about one.

1796
07:50:01.279 --> 07:50:14.159
The feelings of comfort, calmness, deep deep relaxation becomes stronger.

1797
07:50:14.880 --> 07:50:16.520
And deeper.

1798
07:50:22.799 --> 07:50:31.919
Feeling your your mind and your brain. With these positive chemicals,

1799
07:50:33.759 --> 07:50:43.880
the spread throughout your body, relaxing you so quickly, relaxing

1800
07:50:44.000 --> 07:50:46.560
your whole body and mind.

1801
07:50:49.119 --> 07:50:49.959
So very.

1802
07:50:51.520 --> 07:51:07.959
Very easily, just by counting ten down to one. So

1803
07:51:08.080 --> 07:51:11.159
we're gonna do it now. I'm going to count from

1804
07:51:11.319 --> 07:51:15.599
ten down to one. I'd like you to repeat the

1805
07:51:15.799 --> 07:51:16.919
number after me.

1806
07:51:18.159 --> 07:51:22.840
So when I say ten, you can just.

1807
07:51:22.959 --> 07:51:25.479
Repeat to yourself.

1808
07:51:26.840 --> 07:51:41.759
Ten. Just notice, be aware of how you feel in

1809
07:51:41.919 --> 07:51:49.279
your mind and your body. Then when I say nine,

1810
07:51:51.680 --> 07:51:52.080
you can.

1811
07:51:52.040 --> 07:52:07.639
Repeat to yourself nine a game, noticing the increase in

1812
07:52:07.880 --> 07:52:15.840
comfort and calmness in your mind and in your body.

1813
07:52:21.799 --> 07:52:31.279
The same when I say eight, when I say seven, six,

1814
07:52:33.799 --> 07:52:38.479
when I say five, four.

1815
07:52:42.200 --> 07:52:54.159
When I say three, two, and lastly when I say one,

1816
07:52:56.759 --> 07:53:06.319
can you beat that number? Now?

1817
07:53:06.439 --> 07:53:12.000
Of course, when you do this on your own without

1818
07:53:12.119 --> 07:53:17.119
listening to me, you can say the numbers or whatever

1819
07:53:18.720 --> 07:53:27.200
speed that you feel is necessary for you, so you

1820
07:53:27.319 --> 07:53:33.119
can adapt. So if you feel you want to say

1821
07:53:33.240 --> 07:53:39.080
the numbers ten down to one faster than I do,

1822
07:53:40.840 --> 07:53:43.400
then you go ahead and do that, or if you

1823
07:53:43.599 --> 07:53:46.479
feel when you do it yourself.

1824
07:53:46.680 --> 07:53:48.919
That you'd like to have more.

1825
07:53:50.520 --> 07:53:57.119
More space between the numbers, maybe take a lot longer

1826
07:53:58.360 --> 07:53:59.720
to get from ten.

1827
07:54:01.680 --> 07:54:04.240
All the way down to one.

1828
07:54:08.439 --> 07:54:21.720
That's your choice also today, So I'm gonna count from

1829
07:54:21.919 --> 07:54:29.959
ten down to one, and when I get to one,

1830
07:54:31.279 --> 07:54:33.919
that will be the end of this recording.

1831
07:54:36.360 --> 07:54:40.040
And le's of course you're listening with music, and the

1832
07:54:40.200 --> 07:55:02.400
music will continue ten nine.

1833
07:55:27.159 --> 07:57:56.840
Eight four.

1834
07:57:05.880 --> 07:58:41.080
H h.

1835
07:59:21.000 --> 08:00:07.360
Twenty nineteen, eighteen, seventeen sixteen fifteen, fourteen, thirteen twelve eleven.

1836
08:00:11.799 --> 08:00:17.319
Ten nine.

1837
08:00:21.479 --> 08:00:52.080
Eight seven six, five, four three two.

1838
08:00:58.319 --> 08:01:12.639
One. Now open your eyes, noticing.

1839
08:01:14.360 --> 08:01:19.319
How you physically feel having counted down from twenty to one,

1840
08:01:22.639 --> 08:01:27.599
allowing stress and tension to leave through your fingertips and

1841
08:01:27.799 --> 08:01:34.080
your toes. And as you focus on your fingertips, maybe

1842
08:01:34.119 --> 08:01:40.439
they feel a little bit tingly, which is I suppose

1843
08:01:40.520 --> 08:01:45.080
quite an understanding considering the tension has been exiting your

1844
08:01:45.159 --> 08:01:54.080
body through your fingertips. So now I'm going to count

1845
08:01:54.159 --> 08:01:56.959
from twenty down to one again. This time.

1846
08:02:01.080 --> 08:02:06.840
You can feel relief of tension and stress and the

1847
08:02:06.919 --> 08:02:08.319
anxiety that you may have.

1848
08:02:12.959 --> 08:02:21.360
Leaving through your stomach just leaving through your stomach, almost

1849
08:02:21.400 --> 08:02:27.159
as if it's just releasing the whole of your stomach

1850
08:02:28.040 --> 08:02:32.840
will enable to just above your chest or below your chest,

1851
08:02:32.959 --> 08:02:36.439
rather so surrounding your belly by an area.

1852
08:02:36.720 --> 08:02:37.520
The whole area.

1853
08:02:39.639 --> 08:02:44.240
You can feel the tension of your body wherever it's left,

1854
08:02:44.520 --> 08:02:49.799
just releasing from the area. And you may notice that

1855
08:02:49.959 --> 08:02:55.000
your stomach will become very relaxed. As I count down

1856
08:02:56.000 --> 08:03:58.919
from twenty down to one yeah twenty nineteen eighteen mm hmm, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine.

1857
08:04:03.360 --> 08:04:39.959
Eight seven six by ooh three two what And you

1858
08:04:40.000 --> 08:04:42.599
can open your eyes again if you choose, or you

1859
08:04:42.599 --> 08:04:43.560
can just keep them.

1860
08:04:43.479 --> 08:04:50.400
Closed because it feels relaxing. Just notice saying your stomach fills.

1861
08:04:52.000 --> 08:04:55.720
Notice as your focus, just do a little scan of

1862
08:04:55.840 --> 08:04:56.319
your body.

1863
08:04:58.279 --> 08:05:02.840
It's not to saying your body us focusing.

1864
08:05:05.000 --> 08:05:12.159
On the upper body in a back, chest, stomach, legs, arms, hands, feet,

1865
08:05:15.200 --> 08:05:22.119
just noticing, and you know, you may start to feel

1866
08:05:24.639 --> 08:05:28.400
more of a sense of tiredness, which may be the

1867
08:05:28.520 --> 08:05:34.880
reason you listening to this recording because you would like to.

1868
08:05:36.520 --> 08:05:44.880
Let go completely of everything and drift into a nice

1869
08:05:46.240 --> 08:05:51.000
natural calm relaxing sleep.

1870
08:05:58.599 --> 08:06:08.200
So now we're gonna focus on your forehead, and if

1871
08:06:08.240 --> 08:06:11.599
you choose, you can incorporate your eyes in this focus

1872
08:06:11.680 --> 08:06:12.080
as well.

1873
08:06:13.919 --> 08:06:15.439
Your forehead and your eyes.

1874
08:06:17.520 --> 08:06:21.959
It's that whole area, basically, almost as if you were

1875
08:06:22.000 --> 08:06:23.720
wearing a mask, you know, like a.

1876
08:06:25.639 --> 08:06:28.799
I don't know, a Batman mask or something, or.

1877
08:06:30.880 --> 08:06:33.560
I'm trying to find zorro or something, you know, the

1878
08:06:33.680 --> 08:06:36.759
kind of mask that covers your eyes but also covers

1879
08:06:36.840 --> 08:06:42.599
quite a lot of the forehead. I'm focusing on that

1880
08:06:42.799 --> 08:06:45.400
area because that's the area that we're now going to

1881
08:06:45.520 --> 08:06:51.880
release tension and stress from your mind and your brain,

1882
08:06:52.159 --> 08:06:55.720
from your mind, and any tension that you may have

1883
08:06:56.000 --> 08:07:03.720
remaining your face, in your neck and your eyes, your forehead,

1884
08:07:04.479 --> 08:07:10.840
or your scalp. So basically, any tension within your head area,

1885
08:07:11.560 --> 08:07:18.720
including your mind and your brain, that's going to be

1886
08:07:18.880 --> 08:07:27.240
released through your forehead and your eyes. As I count

1887
08:07:27.319 --> 08:09:03.799
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, three,

1888
08:09:13.319 --> 08:09:29.880
what noticing? And she scanned her face theture, your eyes,

1889
08:09:31.240 --> 08:09:38.639
the cheap bones, your ears, your forehead, your scalp.

1890
08:09:39.799 --> 08:09:43.439
Your neck, the back of your neck, in the front

1891
08:09:43.520 --> 08:09:46.799
of your neck, the side of your neck, and the

1892
08:09:47.000 --> 08:09:50.319
throat hm hm.

1893
08:09:53.639 --> 08:10:04.720
Noticing being aware of the comforts priest feeling that relaxation

1894
08:10:06.840 --> 08:10:11.720
not just in your head and neck and mind, also

1895
08:10:12.240 --> 08:10:13.279
the rest of your body.

1896
08:10:18.599 --> 08:10:25.159
Justice how loose and calm you feel, and how easily

1897
08:10:27.439 --> 08:10:38.759
it is to just let go completely, let go completely,

1898
08:10:46.439 --> 08:10:56.119
how easily. That's what I'm gonna do.

1899
08:10:56.319 --> 08:11:00.360
Now, is to focus on the top of your head,

1900
08:11:05.720 --> 08:11:14.240
and we're gonna allow every last piece of tension or

1901
08:11:14.439 --> 08:11:19.599
stress that mind be lingering or hiding in your body

1902
08:11:20.840 --> 08:11:22.799
or mind my head.

1903
08:11:24.159 --> 08:11:24.560
To just.

1904
08:11:26.279 --> 08:11:38.240
Be sucked out the top of your head, released into Yeah, I.

1905
08:11:38.319 --> 08:11:44.520
Want sucked out into the clouds. Imagine to be cloud

1906
08:11:44.599 --> 08:11:49.880
about your head and it's like a whirlpool and this

1907
08:11:50.279 --> 08:11:51.279
canna suck.

1908
08:11:51.200 --> 08:11:57.840
That atension out the top of your head and just

1909
08:11:58.000 --> 08:11:58.680
take it away.

1910
08:12:00.799 --> 08:12:07.799
Good to focus. Imagine an opening on the top of

1911
08:12:07.880 --> 08:12:13.880
your head with a tension and stress and in remaining

1912
08:12:14.159 --> 08:12:18.599
issues maybe worries of concerns that have no use to you.

1913
08:12:18.759 --> 08:12:22.560
Now you can all be sucked down at the top

1914
08:12:22.599 --> 08:12:23.159
of your head.

1915
08:12:24.880 --> 08:12:30.840
I've taken away. As I count down again from twenty

1916
08:12:31.240 --> 08:14:09.959
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, even, ten, nine, eight, seven, six.

1917
08:14:13.959 --> 08:14:45.240
Five four three j Wa Bream.

1918
08:14:50.040 --> 08:15:03.799
I'm noticing how you feel relax, think calm. You physically

1919
08:15:04.840 --> 08:15:15.040
and mentally feel right now, help peace or.

1920
08:15:17.200 --> 08:15:19.080
Your mind feels.

1921
08:15:21.360 --> 08:15:26.520
It feels so nice to just let go, to give

1922
08:15:26.560 --> 08:15:40.360
yourself some space to breathe easily, to think calmly, and

1923
08:15:40.560 --> 08:15:45.680
just to take a break from all that pointless worry

1924
08:15:45.959 --> 08:15:48.560
and concerns about.

1925
08:15:48.439 --> 08:15:55.119
Things that you don't need to think about right now,

1926
08:15:57.919 --> 08:16:02.119
because this is your time to let go.

1927
08:16:03.439 --> 08:16:13.200
This is your space to enjoy feeling deeply relaxed, peaceful

1928
08:16:13.360 --> 08:16:16.599
in your mind, relaxed.

1929
08:16:16.080 --> 08:16:25.599
In your body. They can feel so good, so nice

1930
08:16:25.919 --> 08:16:34.000
to just not have to do anything, to be able

1931
08:16:34.159 --> 08:16:36.240
to really.

1932
08:16:37.840 --> 08:16:47.599
Enjoy that serenity that comes and letting go completely that

1933
08:16:47.880 --> 08:16:49.880
peacefulness that comes with.

1934
08:16:56.599 --> 08:16:57.959
Being in this.

1935
08:16:59.680 --> 08:17:09.880
Beful space. And you can keep this sense of calmness

1936
08:17:10.680 --> 08:17:11.759
for as long.

1937
08:17:11.599 --> 08:17:12.599
As you choose.

1938
08:17:20.639 --> 08:17:26.799
If you choose to drift off into deep, healing.

1939
08:17:26.720 --> 08:17:29.880
Natural sleep, then you can do that.

1940
08:17:33.560 --> 08:17:41.799
It's completely up to you, and you can keep this

1941
08:17:42.119 --> 08:17:48.599
feeling of calmness physically in your mind as long as

1942
08:17:48.680 --> 08:18:00.400
you choose to feel completely relaxed, completely.

1943
08:18:01.560 --> 08:18:09.040
Relax. And I'd like you to make up your mind.

1944
08:18:10.959 --> 08:18:22.040
That you're going to relax, and want to explore that

1945
08:18:22.279 --> 08:18:27.599
with you what it feels like when you actually decide

1946
08:18:29.799 --> 08:18:34.479
that you're going to relax, not forcing yourself, but giving

1947
08:18:34.560 --> 08:18:35.840
yourself that.

1948
08:18:38.720 --> 08:18:40.959
Guess it is a command, really, isn't it. When you're

1949
08:18:41.040 --> 08:18:42.240
telling yourself.

1950
08:18:43.840 --> 08:18:51.240
Relax in a gentle but firm way that only you

1951
08:18:51.560 --> 08:18:52.319
can really.

1952
08:18:53.639 --> 08:18:55.319
Tell yourself in that way.

1953
08:18:56.200 --> 08:18:58.159
You can't really have someone else saying to you now

1954
08:18:58.200 --> 08:19:04.680
it relax, relax, you know, and it needs to be gentle,

1955
08:19:04.840 --> 08:19:08.360
but you can't someone else can't really have the same

1956
08:19:11.799 --> 08:19:17.880
the same kind of influence or power that you have

1957
08:19:19.119 --> 08:19:30.959
over your own physicality over how you feel, because when

1958
08:19:31.119 --> 08:19:37.759
you say it to yourself, it means more. It's personal,

1959
08:19:38.119 --> 08:19:43.720
and your brain and your unconscious mind and your body

1960
08:19:44.479 --> 08:19:50.720
listens to what you say. So, for example, we'll test

1961
08:19:50.759 --> 08:19:53.360
it out and do a little test, a few little

1962
08:19:53.439 --> 08:19:54.479
tests along.

1963
08:19:54.279 --> 08:19:57.560
The way, and you can get more of an.

1964
08:19:57.520 --> 08:20:04.080
Idea of the force, a positive force that you can

1965
08:20:04.279 --> 08:20:11.799
have in creating a sense of comfort and relaxation in

1966
08:20:11.880 --> 08:20:17.880
your body and your mind. Quite quickly, just by.

1967
08:20:17.880 --> 08:20:20.279
You telling yourself.

1968
08:20:21.680 --> 08:20:29.759
To relax. So I want to start by it's focus

1969
08:20:29.840 --> 08:20:35.560
on your hands. To focus on your hands and just

1970
08:20:35.680 --> 08:20:40.240
tell your hands to relax, and just say relax.

1971
08:20:41.880 --> 08:20:42.799
As you focus on.

1972
08:20:42.840 --> 08:20:49.799
Your hands, you could say my hands are relaxed, or

1973
08:20:49.840 --> 08:20:51.360
I want my hands to relax.

1974
08:20:53.319 --> 08:20:55.919
But I think if you actually do it directly.

1975
08:20:58.360 --> 08:21:04.080
By focusing imagining that your hands can hear what you're saying.

1976
08:21:04.240 --> 08:21:06.720
You know, like they've got little ears, which is a

1977
08:21:06.759 --> 08:21:07.240
little weird.

1978
08:21:09.799 --> 08:21:21.200
So talking to your hands and just say relax, noticin.

1979
08:21:26.799 --> 08:21:28.520
How your hands start to relax.

1980
08:21:40.919 --> 08:21:44.400
Now focus on your eyes and tell your eyes to relax.

1981
08:21:45.560 --> 08:21:50.279
You just say in the same word relax and find

1982
08:21:50.319 --> 08:21:57.959
the right tone for you. You know, I might say relax,

1983
08:21:58.639 --> 08:22:06.759
but you you might say relax or relax. You know,

1984
08:22:07.080 --> 08:22:12.720
you might say it differently to yourself, and that's important

1985
08:22:13.599 --> 08:22:19.680
for you to gauge what feels right for you. To

1986
08:22:19.919 --> 08:22:25.080
just tell your eyes to relax whilst focusing on your eyes,

1987
08:22:25.599 --> 08:22:30.319
your eyelids, the muscles around your eyes, your eyebrows, and

1988
08:22:30.560 --> 08:22:34.080
just tell your eyes directly.

1989
08:22:36.319 --> 08:22:38.840
Relax. Now.

1990
08:23:05.639 --> 08:23:15.799
Now I just did that myself, and sometimes you may

1991
08:23:15.919 --> 08:23:20.599
feel that you need a bit more time or the

1992
08:23:20.680 --> 08:23:24.360
different parts to relax, you know, because I start talking

1993
08:23:24.439 --> 08:23:29.720
again and maybe that part hasn't relaxed fully. But what

1994
08:23:29.799 --> 08:23:32.159
will happen is that it will just continue to relax

1995
08:23:32.279 --> 08:23:36.520
even though I'm talking. And that's happened with my eyes.

1996
08:23:39.479 --> 08:23:44.040
Something else I noticed is when I started focusing on

1997
08:23:44.159 --> 08:23:48.119
my eyes, that actually almost became They got worse before

1998
08:23:48.119 --> 08:23:50.959
they got better in a way. So I felt a

1999
08:23:51.040 --> 08:23:56.319
degree of tension growing in my eyes and then disappearing.

2000
08:23:58.080 --> 08:24:00.240
So I think what that was really was just me

2001
08:24:00.439 --> 08:24:06.720
becoming more aware of the tension that was already there

2002
08:24:07.279 --> 08:24:11.880
that I was. I wasn't focused on it before, so

2003
08:24:12.000 --> 08:24:30.840
I wasn't really acknowledging it or really conscious to those feelings. Yeah,

2004
08:24:30.959 --> 08:24:33.680
my eyes is still continuing to relax.

2005
08:24:33.919 --> 08:24:39.599
As well as my hands. Actually, my hands have got

2006
08:24:39.639 --> 08:24:40.479
a certain kind of.

2007
08:24:43.360 --> 08:24:46.439
Energy. I cannot buzz in, but I can kind of

2008
08:24:48.840 --> 08:24:54.720
funeral a degree of energy in my hands. Maybe that's

2009
08:24:54.759 --> 08:24:59.639
where the tension is being released. Maybe that's causing that.

2010
08:25:07.000 --> 08:25:09.080
The next part, I think we should focus on.

2011
08:25:09.119 --> 08:25:09.959
The back of the neck.

2012
08:25:10.639 --> 08:25:14.560
That's a part of which quite often, or for me,

2013
08:25:15.040 --> 08:25:18.279
holds tension. I don't know about for yourself, but I

2014
08:25:18.319 --> 08:25:23.479
think it's quite a standard place where tension is sometimes held.

2015
08:25:25.040 --> 08:25:28.200
So and I'm doing.

2016
08:25:28.319 --> 08:25:30.919
Exactly what you're doing as you do it as well,

2017
08:25:31.080 --> 08:25:35.000
so I'm telling my body parts to relax as well.

2018
08:25:35.799 --> 08:25:37.680
So if you tell your neck, the back of.

2019
08:25:37.720 --> 08:25:40.279
Your neck, focus on the back of your neck and

2020
08:25:40.479 --> 08:25:47.799
just say relax in your own words, in your own tone,

2021
08:25:48.200 --> 08:25:51.040
in your own voice. You can say out loud, or

2022
08:25:51.119 --> 08:25:56.159
you can just say it to yourself internally. But you're focusing,

2023
08:25:56.560 --> 08:25:58.759
and you're saying it literally to.

2024
08:25:59.560 --> 08:26:02.400
The back of unique. Is this the back and your

2025
08:26:02.520 --> 08:26:09.200
men HD hear what are you're saying? So do that

2026
08:26:09.360 --> 08:26:14.799
now to say lass back unique, and I'll do the same.

2027
08:26:53.639 --> 08:26:57.479
And what I noticed and you made that similar thing.

2028
08:26:58.880 --> 08:27:01.799
Is even though I was focusing on the back of

2029
08:27:01.880 --> 08:27:13.279
my neck, other parts started to I don't know, showed

2030
08:27:13.319 --> 08:27:16.520
themselves to me or maybe because they want to be

2031
08:27:16.599 --> 08:27:20.439
relaxed as well. But I started noticing the feelings in

2032
08:27:20.520 --> 08:27:23.799
my shoulders at tension in my shoulders and in my

2033
08:27:23.919 --> 08:27:31.159
upper back. Whether that was because my back of my

2034
08:27:31.279 --> 08:27:36.799
neck was saying, well, I'm pretty much okay. It's the

2035
08:27:36.919 --> 08:27:46.400
other parts that need attention. But my low my back

2036
08:27:46.479 --> 08:27:50.240
of my neck is still relaxing, but I just became

2037
08:27:50.360 --> 08:27:56.680
more aware of other parts that needed attention. Now, this

2038
08:27:56.919 --> 08:28:01.759
might happen, and it's not. It doesn't mean that it's

2039
08:28:01.840 --> 08:28:04.520
going any wrong. It just means you're.

2040
08:28:04.400 --> 08:28:11.040
Being notified of more places that also want to feel relaxed.

2041
08:28:14.319 --> 08:28:18.680
So I'm going to focus on my upper back, so

2042
08:28:18.919 --> 08:28:22.520
you can do the same, even if you don't have

2043
08:28:22.680 --> 08:28:28.000
any feelings of tension that are obvious in your upper back.

2044
08:28:29.959 --> 08:28:34.840
You just focus on your back and the whole area

2045
08:28:35.000 --> 08:28:39.479
and the shoulder blades down to the middle of your

2046
08:28:39.560 --> 08:28:43.799
back and the spine. And with me, it's more the

2047
08:28:43.919 --> 08:28:44.759
shoulder blades.

2048
08:28:50.240 --> 08:28:57.439
Yeah, that's the parts that sort of giving me the

2049
08:28:57.639 --> 08:29:01.680
nod the needs relaxing, and so I was going to

2050
08:29:01.759 --> 08:29:05.599
ask that part to relax, and you can do the same. Now,

2051
08:29:16.799 --> 08:29:18.080
relax in other back.

2052
08:29:30.279 --> 08:29:35.319
There's something strange happened there, And this often happens.

2053
08:29:35.400 --> 08:29:36.279
I've been doing this for.

2054
08:29:38.799 --> 08:29:47.159
For sixteen years or something, and often I'm one surprised, amazed,

2055
08:29:47.240 --> 08:29:53.119
really bad. There can be a feeling. So when I

2056
08:29:53.279 --> 08:29:55.080
was focusing on the back of.

2057
08:29:55.119 --> 08:29:59.599
My neck, my other back was starting to feel quite

2058
08:30:00.040 --> 08:30:02.479
rest and in need of attention.

2059
08:30:04.919 --> 08:30:07.959
As soon as I started talking to you, about my

2060
08:30:08.159 --> 08:30:14.080
upper back and talking about getting ready to ask the

2061
08:30:14.200 --> 08:30:19.279
upper back to relax. Why the back already started to relax.

2062
08:30:22.080 --> 08:30:25.159
It's almost as if it doesn't need to hear the words,

2063
08:30:26.159 --> 08:30:43.880
just needs attention, just needs to be noticed. And that

2064
08:30:44.080 --> 08:30:49.799
is something that often happens in this type of situation,

2065
08:30:51.599 --> 08:30:54.959
is when you start to relax.

2066
08:30:56.000 --> 08:30:59.319
A couple of parts of your body, as we've done

2067
08:30:59.400 --> 08:31:00.159
with our and.

2068
08:31:01.560 --> 08:31:07.759
The eyes and the eyelids, and now back of the neck,

2069
08:31:11.479 --> 08:31:16.439
top of the back, up the back, the rest of

2070
08:31:16.479 --> 08:31:23.880
the body seems to just take notice and decide in

2071
08:31:24.000 --> 08:31:28.959
its own way to start relaxing.

2072
08:31:30.759 --> 08:31:36.159
Other parts of your body start to just become looser.

2073
08:31:40.919 --> 08:31:43.720
I suppose it's kind of like a bit of an avalanche,

2074
08:31:43.919 --> 08:31:48.639
you know, the little balls starts rolling, and before you

2075
08:31:48.759 --> 08:31:50.520
know it, the whole of your body.

2076
08:31:50.319 --> 08:31:52.560
Is completely relaxed. And try.

2077
08:32:01.520 --> 08:32:09.119
And if you focus on your face, you focus on

2078
08:32:09.200 --> 08:32:17.840
your eyes, the eyelids, your eyebrowns, and the muscles around

2079
08:32:17.919 --> 08:32:27.439
your eyes, maybe you start to notice that your forehead

2080
08:32:27.759 --> 08:32:32.400
is more relaxed than it was. Maybe your face is

2081
08:32:32.520 --> 08:32:39.200
more relaxed. I would say my entire face is a

2082
08:32:39.279 --> 08:32:52.639
lot more relaxed than it was. So we're going to

2083
08:32:52.720 --> 08:32:58.959
focus now on your shoulders the game, just like before.

2084
08:33:00.319 --> 08:33:03.639
Just tell your shoulders, I mean you can't do them

2085
08:33:03.680 --> 08:33:05.880
in the digity. You can do the right shoulder and

2086
08:33:05.959 --> 08:33:06.560
this shoulder.

2087
08:33:08.159 --> 08:33:10.279
I just can't do both at the same time.

2088
08:33:12.360 --> 08:33:15.599
Just tell your shoulders as you focus on them in

2089
08:33:15.680 --> 08:33:21.520
your mind, focus on them and you feel maybe you

2090
08:33:21.639 --> 08:33:24.159
can see them in your mind's eye.

2091
08:33:27.720 --> 08:34:12.400
Just tell your shoulders to relax as nice as they relax.

2092
08:34:22.840 --> 08:34:27.880
But do you notice, I mean, especially with my back,

2093
08:34:30.599 --> 08:34:37.680
is the connection between the different parts the back, the shoulders.

2094
08:34:37.119 --> 08:34:47.119
The neck being all connected and being such a large

2095
08:34:47.240 --> 08:34:52.279
part of your body, it's always hard.

2096
08:34:52.119 --> 08:35:00.119
To separate them from each other. And my love, our

2097
08:35:00.200 --> 08:35:02.279
back has started to relax on the side.

2098
08:35:08.439 --> 08:35:09.599
Maybe you're going too.

2099
08:35:09.599 --> 08:35:15.560
Slow, and that could be an issue because we all

2100
08:35:15.680 --> 08:35:22.040
go at different speeds. And the idea at the beginning

2101
08:35:22.119 --> 08:35:24.479
of this recording was for you to be able to

2102
08:35:24.720 --> 08:35:41.080
just say to yourself, relax without focusing on any particular

2103
08:35:41.279 --> 08:35:47.040
part of your body. Because when you know that, tenning

2104
08:35:47.159 --> 08:35:59.279
your hands to relax, and your hands relax, you tell

2105
08:35:59.360 --> 08:36:06.400
your eyelids and your eyes and muscles around your eyes

2106
08:36:07.680 --> 08:36:21.680
and your eyebrows to relax, and they relax. Until the

2107
08:36:22.360 --> 08:36:41.799
back of your neck to relax, and it relaxes, until

2108
08:36:41.840 --> 08:36:42.880
your upper back.

2109
08:36:49.360 --> 08:37:13.319
To relax. The different relaxes. They tell your shoulders to relax.

2110
08:37:23.360 --> 08:37:49.720
And they relaxed. And you told your hands to relax,

2111
08:37:50.520 --> 08:37:51.919
they relaxed.

2112
08:37:51.799 --> 08:37:55.360
And they continued to relax.

2113
08:38:01.200 --> 08:38:06.799
When you told your eyelids, the muscles around your eyes,

2114
08:38:07.840 --> 08:38:13.240
your eyebrows to relax, they relaxed.

2115
08:38:16.319 --> 08:38:19.639
And continue to relax.

2116
08:38:26.080 --> 08:38:29.720
And you told the back of your neck, focused on

2117
08:38:29.799 --> 08:38:35.759
the back of your neck and told it to relax.

2118
08:38:40.080 --> 08:38:55.439
They relaxed. He continued to relax. And you told your

2119
08:38:56.000 --> 08:39:08.080
ulpa back to relax, be relaxed and continued to relax.

2120
08:39:16.439 --> 08:39:22.400
That's with your shoulders. Told your shoulders to relax, and

2121
08:39:22.560 --> 08:39:29.759
your shoulders relaxed and continued.

2122
08:39:33.959 --> 08:39:45.279
To relax. And it's not just that, it's.

2123
08:39:47.959 --> 08:39:52.400
That the rest of your body has also been listening,

2124
08:39:54.080 --> 08:39:59.959
and their relaxation has been spreading. So from your heart

2125
08:40:00.000 --> 08:40:07.360
as the relaxation spread to your forehead, around your face,

2126
08:40:07.680 --> 08:40:21.200
into your skin, into your jaw, into the front and

2127
08:40:21.479 --> 08:40:25.720
sides of the neck, all the way down your chest

2128
08:40:26.040 --> 08:40:36.360
and stomach. Relaxed hands and shoulders.

2129
08:40:37.799 --> 08:40:48.400
Meets up through your arms, relaxing the forearms, your upper arms, elbows,

2130
08:40:48.599 --> 08:40:53.560
your wrists, letting.

2131
08:40:53.360 --> 08:41:08.799
Your ound, the lower back, the hips, stat explain.

2132
08:41:09.639 --> 08:41:18.759
And just start to relax and continue and comfort spreading

2133
08:41:18.880 --> 08:41:27.680
through your legs all the way down to your ankles.

2134
08:41:32.880 --> 08:41:38.799
That's tops your feet, the sides of your feet, and

2135
08:41:38.919 --> 08:41:53.720
the bottoms of your feet, relaxing into your toes. Each

2136
08:41:53.959 --> 08:42:18.319
tone relaxing, God, please, and it your body relaxes more.

2137
08:42:18.840 --> 08:42:42.959
Your mind becomes slow and peaceful, to the point where.

2138
08:42:44.840 --> 08:42:57.400
If you choose to fall asleep, it can easily do that.

2139
08:43:03.000 --> 08:43:12.799
He said, you really doing it because there's nothing going

2140
08:43:12.919 --> 08:43:13.680
on in your mind.

2141
08:43:17.400 --> 08:43:30.000
The phrase spaceful, boy, you teens.

2142
08:43:33.560 --> 08:44:01.599
To rize with that connection between.

2143
08:44:01.439 --> 08:44:03.000
Your body relaxing.

2144
08:44:03.479 --> 08:44:04.360
The word.

2145
08:44:05.680 --> 08:44:18.279
You say to yourself relax means that you don't need

2146
08:44:19.720 --> 08:44:22.159
to focus on just one part.

2147
08:44:24.000 --> 08:44:36.119
You can just focus on your entire body, saying the

2148
08:44:36.319 --> 08:44:58.000
powerful word relas and there's those familiar.

2149
08:44:59.000 --> 08:45:15.439
Sensation of comfort spreading throughout your body, using and calming.

2150
08:45:17.439 --> 08:45:33.799
And eating every part to your body, eating more relaxed.

2151
08:45:48.520 --> 08:45:52.240
And all you need to do from now on is just.

2152
08:45:53.840 --> 08:45:55.240
I'm telling your something.

2153
08:45:58.759 --> 08:46:52.560
Lights eighteen now starting now with number twenty nineteen eighteen

2154
08:47:03.279 --> 08:47:58.479
seven six six four.

2155
08:49:03.520 --> 08:49:04.119
To well.

2156
08:49:48.880 --> 08:51:55.880
Y attatatatatatatatatatatatatatatatatatatatatatatatata.

2157
08:56:00.279 --> 08:56:14.840
Attatatata s.

2158
09:00:22.840 --> 09:00:23.080
One.

2159
09:00:29.400 --> 09:00:54.479
So count down from ten to one, ten nine, eight, seven, six, five.

2160
09:00:56.479 --> 09:01:14.439
Four three two. And maybe that was a bit too

2161
09:01:14.599 --> 09:01:18.479
quick in order to relax. Maybe it's a bit.

2162
09:01:18.479 --> 09:01:24.959
Too fast for you to notice the calming of your body,

2163
09:01:28.159 --> 09:01:32.759
maybe even a little bit of pressure there, like you're

2164
09:01:32.799 --> 09:01:34.520
count it down from ten to one.

2165
09:01:34.639 --> 09:01:36.040
What do you expect me to do?

2166
09:01:36.360 --> 09:01:40.959
Man, expect me to stick go with floppy just because

2167
09:01:41.000 --> 09:01:42.000
you're counting down.

2168
09:01:47.599 --> 09:01:50.919
If you try it again, but this time, I'll go

2169
09:01:51.119 --> 09:01:52.040
this slower.

2170
09:01:53.959 --> 09:01:58.799
This time, and you focus on the whole of your

2171
09:01:58.840 --> 09:02:02.279
body before we focus on your legs.

2172
09:02:04.759 --> 09:02:08.400
Just notice how your body does.

2173
09:02:09.919 --> 09:02:15.040
Start to feel more relaxed.

2174
09:02:21.119 --> 09:02:23.959
Every number that I count down.

2175
09:02:27.200 --> 09:03:14.319
Ten nine, at eight, seven, six, five, four.

2176
09:03:21.479 --> 09:03:56.599
Three one.

2177
09:04:08.000 --> 09:04:13.639
You just notice how how you feel generally, how your

2178
09:04:13.680 --> 09:04:28.040
body feels. It's not necessarily even about yeah, counting down

2179
09:04:28.360 --> 09:04:29.360
from ten to one.

2180
09:04:32.319 --> 09:04:36.319
It's that space that you have, that.

2181
09:04:38.919 --> 09:04:54.759
Space between being active physically or mentally, just.

2182
09:04:59.439 --> 09:05:02.639
City or lying down, just being there.

2183
09:05:03.200 --> 09:05:08.599
Not doing anything, not saying anything, not deeding to think

2184
09:05:08.720 --> 09:05:14.639
about anything. So it opens up a space, you know,

2185
09:05:14.840 --> 09:05:24.159
a bit of a space, the gap. And the more

2186
09:05:25.439 --> 09:05:28.680
I cam down for the tent of work, the bigger

2187
09:05:28.720 --> 09:05:37.840
that gap becomes. So there's that gap of calmness, of

2188
09:05:38.000 --> 09:05:53.400
comfort and relaxation. It's a nice feeling, and it moves

2189
09:05:55.000 --> 09:06:04.919
those stresses or discomforts fel clearly or emotionally, moves them away,

2190
09:06:11.720 --> 09:06:12.680
allows you.

2191
09:06:15.360 --> 09:06:15.879
To just.

2192
09:06:18.879 --> 09:06:19.519
Slow down.

2193
09:06:23.160 --> 09:06:25.599
So I'm going to count again from ten down to one,

2194
09:06:26.040 --> 09:06:36.239
and notice that gap widening, the gap, And as it widens,

2195
09:06:36.319 --> 09:06:42.199
it's almost like that the stress and tension falls into

2196
09:06:42.319 --> 09:06:42.680
the gap.

2197
09:06:56.160 --> 09:07:02.680
It gives you that distance. That's no.

2198
09:07:07.599 --> 09:07:52.440
Ten nine, eight, seven, six, five.

2199
09:08:03.360 --> 09:09:15.480
Four three, And how did you What do you feel now?

2200
09:09:28.239 --> 09:09:30.519
Can you notice do.

2201
09:09:30.599 --> 09:09:44.440
You feel in calmer? Are you feeling more relaxed?

2202
09:10:07.000 --> 09:10:11.319
As we now focus on your legs, just your legs.

2203
09:10:27.319 --> 09:10:47.440
You're just gonna start with focusing on your thighs. Of course,

2204
09:10:47.559 --> 09:10:50.760
it's not the most exciting thing.

2205
09:10:50.760 --> 09:10:57.279
To be done, because I'm sure like most of your

2206
09:10:57.319 --> 09:11:10.519
body is not not going on right now. Just focusing on.

2207
09:11:10.639 --> 09:11:16.040
The whole of your thighs, the tops of your thighs,

2208
09:11:16.839 --> 09:11:22.160
the sides of your fires, the bottoms of your thighs.

2209
09:11:23.919 --> 09:11:29.239
Out of thighs and inner thighs basically the hole of

2210
09:11:29.279 --> 09:11:37.120
your thigh that leads into your head and it goes

2211
09:11:38.160 --> 09:11:39.160
down to your.

2212
09:11:41.120 --> 09:11:52.959
Knee joints. Now, this is a big area. It's a

2213
09:11:53.080 --> 09:11:54.160
very heavy area.

2214
09:11:54.680 --> 09:12:00.639
It's very strong, probably the strongest muscles in your body,

2215
09:12:01.400 --> 09:12:02.239
uring your thighs.

2216
09:12:12.440 --> 09:12:13.319
But I don't think we.

2217
09:12:15.080 --> 09:12:28.040
Perhaps have give enough attention to anvives. Perhaps we don't

2218
09:12:29.440 --> 09:12:33.720
they acknowledge how important an.

2219
09:12:33.720 --> 09:12:53.879
Thighs are to our lives, how much they actually do

2220
09:12:54.080 --> 09:13:09.160
for us order our lives. It may seem sound really weird, but.

2221
09:13:12.040 --> 09:13:18.199
I think that all of our body parts, especially advice,

2222
09:13:19.199 --> 09:13:20.599
needs some TLC.

2223
09:13:23.919 --> 09:13:26.599
I love shame, a bit of.

2224
09:13:33.239 --> 09:13:45.800
Acknowledgement, thank you, gratitude for what advice do for us.

2225
09:13:52.400 --> 09:13:57.639
And I know this may sound and a strange, and

2226
09:13:57.800 --> 09:14:00.839
maybe you think, why am I? Surely I should be

2227
09:14:00.879 --> 09:14:03.879
able to in the garden hug in a tree or something.

2228
09:14:05.480 --> 09:14:10.839
Oh it's hard to set.

2229
09:14:10.680 --> 09:14:12.120
A microphone up on a tree.

2230
09:14:13.160 --> 09:14:15.360
That's why I'm doing this indoors. Otherwise I would be

2231
09:14:15.440 --> 09:14:19.160
outside hugging a tree. Now I can't see the television

2232
09:14:19.199 --> 09:14:29.959
from a tree. You move down to your knees gain

2233
09:14:30.279 --> 09:14:31.919
such an important part.

2234
09:14:36.199 --> 09:14:40.440
And I think we don't necessarily I want to speak

2235
09:14:40.519 --> 09:14:46.279
for myself here. I don't necessarily appreciate.

2236
09:14:47.360 --> 09:14:52.480
All that my needs do for me until I have

2237
09:14:52.599 --> 09:14:56.120
a problem with my knee occasionally.

2238
09:14:55.559 --> 09:14:56.160
If either.

2239
09:14:57.559 --> 09:15:01.519
May I bash it or aching for some reason.

2240
09:15:03.239 --> 09:15:09.440
It's then that I realize how much it does. You know,

2241
09:15:09.519 --> 09:15:13.519
the benefit of being able to use my legs.

2242
09:15:15.040 --> 09:15:22.919
Without any kind of physical discomfort is a beautiful thing.

2243
09:15:24.239 --> 09:15:31.879
That's possibly not appreciated until it's temporarily removed. You know

2244
09:15:32.040 --> 09:15:41.599
that's comfort. Don't you focus on your knees regardless of

2245
09:15:41.680 --> 09:15:50.080
how your needs feel. You can have that sense of gratitude.

2246
09:15:50.919 --> 09:15:53.839
And love to your needs for all that they do for.

2247
09:15:53.800 --> 09:16:07.480
You, And you can still have that attention on your thighs,

2248
09:16:08.199 --> 09:16:13.319
and you can notice how your thighs feel. They believe

2249
09:16:13.360 --> 09:16:30.760
you've noticed that they are relaxing more deeply as you

2250
09:16:30.919 --> 09:16:37.080
focus now on the bottoms of your lex machines and

2251
09:16:37.160 --> 09:16:43.519
your card bottles, or the bones between your knees and

2252
09:16:43.599 --> 09:16:46.919
your feet, incorporate.

2253
09:16:46.360 --> 09:16:58.839
And course your ankles so important can anyone's had, even

2254
09:16:59.279 --> 09:17:03.120
like the slow it's this sprain of an ankle, who

2255
09:17:03.239 --> 09:17:09.319
knows how how much we take our ankles. I are

2256
09:17:09.360 --> 09:17:17.599
granted and It's kind of strange in a way when

2257
09:17:17.639 --> 09:17:18.160
you think that.

2258
09:17:20.720 --> 09:17:23.160
You know, logically, our wrists.

2259
09:17:22.959 --> 09:17:25.800
Are a lot thinner than the rest of our arms,

2260
09:17:26.959 --> 09:17:30.440
which is okay, it doesn't I can't see any problem

2261
09:17:30.480 --> 09:17:36.559
with that, you know, just picking stuff up. Our ankles.

2262
09:17:37.800 --> 09:17:47.720
So much thinner than the rest of our legs, and

2263
09:17:47.879 --> 09:17:52.559
from a physics perspective or logical even it doesn't really.

2264
09:17:52.480 --> 09:17:59.680
Make sense that all this weight will ultimately be resting

2265
09:18:00.720 --> 09:18:02.919
on your ankles.

2266
09:18:03.519 --> 09:18:16.919
Then leading to your feet at thin area, thin bone. Yeah,

2267
09:18:17.000 --> 09:18:22.639
it does so much great work. Supports us, supports our

2268
09:18:22.800 --> 09:18:30.639
body for a lifetime, helps us.

2269
09:18:31.239 --> 09:18:40.599
To balance, helps you to get around and be mobile.

2270
09:18:47.000 --> 09:18:54.680
There's the calf muscles. Of course, when I was younger,

2271
09:18:55.080 --> 09:18:58.400
I couldn't see the point in calf muscles didn't seem

2272
09:18:58.400 --> 09:18:59.040
to do anything.

2273
09:19:00.319 --> 09:19:06.000
Okay, if they walked around on tiptoes, then my car muscles.

2274
09:19:05.639 --> 09:19:06.239
Get some work.

2275
09:19:07.639 --> 09:19:10.199
But of course that's not true. The carf muscles are

2276
09:19:10.279 --> 09:19:20.160
being used whenever we use our legs and your shins

2277
09:19:23.440 --> 09:19:24.720
there to protect.

2278
09:19:26.319 --> 09:19:34.879
Your lower legs, shaped in a way at most is

2279
09:19:34.919 --> 09:19:47.839
a protector with the bone leading of course to your ankles.

2280
09:19:50.760 --> 09:19:51.400
In your feet.

2281
09:19:56.160 --> 09:19:58.120
I'm not going to focus on your feet. We're just

2282
09:19:58.199 --> 09:20:04.639
going to focus on the legs. I realize, and now

2283
09:20:04.720 --> 09:20:06.720
that I've mentioned your feet, it could.

2284
09:20:06.559 --> 09:20:11.239
Be focus on the reniarly. So maybe I should focus

2285
09:20:11.319 --> 09:20:17.160
on your feet a little bit. You can have them

2286
09:20:17.199 --> 09:20:22.720
in your awareness, the same as you have your thighs

2287
09:20:23.040 --> 09:20:26.040
in your awareness. Even though we haven't been.

2288
09:20:26.040 --> 09:20:31.519
Focusing on your thighs for a few minutes and you're

2289
09:20:31.559 --> 09:20:46.000
focusing on your ankles, the still that sensation of comfort

2290
09:20:48.680 --> 09:20:58.519
in your thighs, and is that movement of energy.

2291
09:21:00.319 --> 09:21:02.160
Because advis hold.

2292
09:21:03.879 --> 09:21:08.919
Lots of different sensations. Of course, there's the muscles. There's

2293
09:21:09.040 --> 09:21:13.080
the big straw muscles that we have in our eyes.

2294
09:21:21.879 --> 09:21:22.959
But the skin.

2295
09:21:24.559 --> 09:21:29.040
On the outside of the thighs, as in the outside

2296
09:21:29.040 --> 09:21:34.000
of the rule of our body, can be very sensitive,

2297
09:21:37.919 --> 09:21:44.080
sensitive to the touch, sensitive to temperature.

2298
09:21:50.040 --> 09:21:57.599
And inside your thighs the bones, there's the muscle, there's

2299
09:21:57.639 --> 09:21:58.400
the blood.

2300
09:21:58.160 --> 09:22:02.800
Vessels, the arch trees, all this stuff.

2301
09:22:02.959 --> 09:22:10.720
Inside your thighs. I guess sometimes.

2302
09:22:10.879 --> 09:22:12.800
It'd be nice if you could actually put.

2303
09:22:12.720 --> 09:22:20.239
Your fingers inside your thighs and message. So you can

2304
09:22:20.319 --> 09:22:22.480
message on the outside.

2305
09:22:22.000 --> 09:22:24.959
Of course, but to be able to get deep into

2306
09:22:25.040 --> 09:22:27.160
the muscles, to be able to.

2307
09:22:27.279 --> 09:22:33.599
Just message inside your fies. Message in the bones of.

2308
09:22:33.720 --> 09:22:46.239
Your leg all the veins and just gently of thies,

2309
09:22:50.160 --> 09:22:51.480
and you can move it down.

2310
09:22:53.559 --> 09:22:58.559
Message and inside your knees, just message in those bones,

2311
09:23:00.199 --> 09:23:05.040
healing fingertips, spreading the healing.

2312
09:23:04.879 --> 09:23:07.800
Energy deep into the joints.

2313
09:23:08.919 --> 09:23:09.680
In these.

2314
09:23:14.959 --> 09:23:18.639
Of course, there's the back of your you need you know,

2315
09:23:18.760 --> 09:23:22.599
the inside crease where you need is.

2316
09:23:24.279 --> 09:23:30.000
It's a really sensitive area. Really that's very nice when

2317
09:23:30.040 --> 09:23:35.000
you're stroking. That might be because it's an area that's

2318
09:23:35.080 --> 09:23:40.400
not really touched very often. It's almost like a hidden

2319
09:23:40.599 --> 09:23:48.839
part a crease in your legs. It's almost it's like

2320
09:23:48.919 --> 09:23:49.519
a part that.

2321
09:23:51.319 --> 09:24:02.559
Has a sensitivity which a little bit different. Of course,

2322
09:24:02.639 --> 09:24:15.319
it's protected by your legs. Don't imagine putting your fingers.

2323
09:24:14.959 --> 09:24:24.959
Into that crease on your legs. Folding between your legs.

2324
09:24:25.680 --> 09:24:30.279
You can just message with your fingertips. Imagine your fingertips

2325
09:24:30.279 --> 09:24:30.879
are going.

2326
09:24:30.839 --> 09:24:41.519
Inside massage in the muscle tissue. You can course the

2327
09:24:41.639 --> 09:24:43.760
other bones.

2328
09:24:44.000 --> 09:24:55.879
Of your knees heating through your fingertips, and then you

2329
09:24:55.879 --> 09:25:00.800
should go down do art muscles.

2330
09:25:01.239 --> 09:25:01.959
And that's the part.

2331
09:25:02.000 --> 09:25:05.680
I'd like to be able to really put my finger

2332
09:25:05.760 --> 09:25:12.120
tips deep inside my car muscles and massology and every

2333
09:25:13.800 --> 09:25:20.279
single tissue of that muscle, heathing every part.

2334
09:25:26.360 --> 09:25:27.800
I'm doing the same for my.

2335
09:25:27.919 --> 09:25:38.440
Shines, massology and gently stroking the bones, generally stroking them,

2336
09:25:39.360 --> 09:25:42.800
healing their loving way because.

2337
09:25:42.559 --> 09:25:48.720
It deserves to be treated. There's the precious bones that

2338
09:25:48.839 --> 09:25:53.680
they are. Our legs are so precious as in all

2339
09:25:53.720 --> 09:25:55.000
the other parts of our.

2340
09:25:54.959 --> 09:26:02.919
Body, the more precious of any jewel on the planet.

2341
09:26:11.360 --> 09:26:19.480
When you start to think about the legs in his way,

2342
09:26:23.959 --> 09:26:26.839
can you change your perspective?

2343
09:26:29.599 --> 09:26:30.720
It might sound.

2344
09:26:30.559 --> 09:26:39.199
It's silly to start with the idea of having love

2345
09:26:39.879 --> 09:26:49.239
your legs. Show an appreciation your eyes, wanting to be

2346
09:26:49.319 --> 09:26:55.879
able to put your hands in your eyes, the message

2347
09:26:56.680 --> 09:27:02.239
the muscles in the plains. Do you get your fingers

2348
09:27:02.519 --> 09:27:10.480
deep in their releasing all tension, just to show.

2349
09:27:12.120 --> 09:27:13.440
How much you care.

2350
09:27:16.480 --> 09:27:18.160
About the legs.

2351
09:27:19.199 --> 09:27:23.040
M you care for what your legs do for you.

2352
09:27:24.599 --> 09:27:36.720
Regular It means your cars, your ankles, the strength of

2353
09:27:36.839 --> 09:27:44.919
your ankles, considering how in their are compared to the

2354
09:27:45.040 --> 09:27:52.680
rest of your legs, especially your eyes. It's so strong,

2355
09:27:54.239 --> 09:28:01.680
so flexible, absolutely amazing things.

2356
09:28:02.919 --> 09:28:04.199
An cause are.

2357
09:28:07.839 --> 09:28:12.919
Truly a gift because of what they do for you.

2358
09:28:18.400 --> 09:28:24.360
Supporting all that weight. It don't under said, now what

2359
09:28:24.680 --> 09:28:31.120
weight you are, even if you're only hate stones. A

2360
09:28:31.199 --> 09:28:37.800
lot of weight is a little pause. Now I'm a

2361
09:28:37.879 --> 09:28:45.639
lot heavier than eight stone, double that. Yet my own

2362
09:28:45.720 --> 09:28:49.080
cause support my body.

2363
09:28:49.519 --> 09:28:54.440
All the time. What do they do?

2364
09:28:55.279 --> 09:28:57.559
Give off the side? Want to sit down?

2365
09:29:00.919 --> 09:29:08.160
You will next thing, my fee thing, you will.

2366
09:29:08.000 --> 09:29:11.080
Say my taste quick.

2367
09:29:12.319 --> 09:29:13.040
I'm sad.

2368
09:29:32.879 --> 09:29:41.959
The legs, really, I am reason And then the talk

2369
09:29:42.239 --> 09:29:48.199
about talking about the legs is probably possibly it was

2370
09:29:48.440 --> 09:29:51.160
the most of me, the most bolling things you've ever

2371
09:29:51.839 --> 09:30:00.440
heard anyone say. Possibly can cause my not every that said,

2372
09:30:00.480 --> 09:30:18.440
It's true. Relocks are amazing. Relis deserve not just respect,

2373
09:30:24.080 --> 09:30:36.480
but they deserve to relax deeply. They deserve to take

2374
09:30:36.559 --> 09:30:42.800
some time out of the day just let go completely.

2375
09:31:01.080 --> 09:31:20.120
Legs really can relax because it makes are so such

2376
09:31:20.160 --> 09:31:26.919
a most very important part in a body. The actually

2377
09:31:27.040 --> 09:31:29.959
makes the rest of your body also.

2378
09:31:30.879 --> 09:31:39.639
Naturally follows in that journey of contort.

2379
09:31:47.760 --> 09:31:51.319
I I feel it in my hips. My hips go

2380
09:31:52.279 --> 09:32:00.239
really loose. And also one lad paper as well, not

2381
09:32:00.400 --> 09:32:05.959
loll back on eve. It was be stretched. Even though

2382
09:32:06.000 --> 09:32:09.559
I'm just sitting in a chair and there's a stretcher.

2383
09:32:12.239 --> 09:32:15.639
As far as I'm away, I'm doing it's almost as

2384
09:32:15.639 --> 09:32:19.559
if the muscles are just relaxed so much, but there

2385
09:32:19.680 --> 09:32:26.480
is a natural stretch, that's a tension has been juiced.

2386
09:32:27.839 --> 09:32:28.239
I not.

2387
09:32:44.760 --> 09:32:48.400
And now the camp down ten douns of one.

2388
09:32:52.599 --> 09:32:54.440
And you can continue.

2389
09:32:55.720 --> 09:32:56.440
To feel.

2390
09:32:57.959 --> 09:32:59.480
Would have delact.

2391
09:33:02.959 --> 09:33:06.800
Damn r.

2392
09:33:10.120 --> 09:33:30.680
Eight N six five four three.

2393
09:33:39.239 --> 09:33:45.800
One that.

2394
09:33:54.080 --> 09:33:59.360
I'm s a countdown five downs a while, and it's

2395
09:33:59.400 --> 09:34:05.319
a countdown. I can just focus on the numbers, just

2396
09:34:05.519 --> 09:34:16.000
the numbers counting down. I notice how you feel in

2397
09:34:16.160 --> 09:34:21.879
this moment as you hear the numbers counting down, knowing

2398
09:34:22.080 --> 09:34:34.160
that those numbers counting down represents mm hmm feeling calma

2399
09:34:35.879 --> 09:34:37.800
just in the body, but also.

2400
09:34:39.959 --> 09:34:40.879
That's in your mind.

2401
09:34:43.680 --> 09:34:47.919
I'm just noticing how you feel. There's nothing to do,

2402
09:34:49.080 --> 09:34:56.519
there's nothing to say, there's nothing to think about. Starting

2403
09:34:57.279 --> 09:34:59.720
weird number five.

2404
09:35:18.000 --> 09:35:29.000
Three two?

2405
09:35:34.959 --> 09:35:57.000
What did you notice? Gradual let him go. With detention

2406
09:35:57.360 --> 09:36:04.480
of the body, it may also begin to notice and

2407
09:36:04.639 --> 09:36:05.599
be aware.

2408
09:36:07.440 --> 09:36:13.639
How your mind is starting to slow down.

2409
09:36:16.120 --> 09:36:22.480
This is just a natural thing that happens. It's not

2410
09:36:22.720 --> 09:36:27.879
really a special procedure. It's just natural. Because it's your

2411
09:36:29.199 --> 09:36:35.199
body relaxes, your mind also starts to relax, and a

2412
09:36:35.319 --> 09:36:39.120
more remind relaxes the more your body relaxes is just

2413
09:36:39.239 --> 09:36:51.400
a continuous circle of relaxing and is that halmness that

2414
09:36:51.639 --> 09:37:02.080
comes from relative quietness, beautiful's background sound us even your

2415
09:37:02.239 --> 09:37:11.160
side online, it's still canst be like you haven't got

2416
09:37:11.199 --> 09:37:16.400
the television as the new music in the background unless

2417
09:37:16.400 --> 09:37:17.319
you're listening to when.

2418
09:37:17.199 --> 09:37:24.760
You call them with music, of course, you're very likely.

2419
09:37:24.720 --> 09:37:26.480
Not going to be sitting in a room with other

2420
09:37:26.639 --> 09:37:29.080
people watching White Keeper.

2421
09:37:30.279 --> 09:37:33.559
Generally, it's no idea if you can do this on

2422
09:37:33.720 --> 09:37:45.000
the rain, so no distractions, and when you stop thinking

2423
09:37:45.080 --> 09:37:57.120
about stuff, relaxation automatically risis.

2424
09:37:59.080 --> 09:37:59.959
The sense come.

2425
09:38:01.879 --> 09:38:03.000
Starts to glow.

2426
09:38:07.199 --> 09:38:13.800
And without trying to build it up into something fantastical,

2427
09:38:17.720 --> 09:38:26.400
something magical. This is just a natural process, something that's

2428
09:38:27.599 --> 09:38:37.160
easy to accomplish, the fact it's almost in the sense

2429
09:38:37.279 --> 09:38:46.040
of relaxing completely happens really when you can remember, it's

2430
09:38:46.080 --> 09:38:54.839
not something that you can be, something that that happens naturally.

2431
09:38:57.800 --> 09:39:04.519
And parts of the FIRS says on this recording and

2432
09:39:04.760 --> 09:39:18.239
others is simply two avowe to take advantage this space.

2433
09:39:20.919 --> 09:39:36.800
This just mh, just being here. M H. I'm sure

2434
09:39:40.480 --> 09:39:41.480
what happened.

2435
09:39:47.639 --> 09:39:54.919
Yet an attention I'm wanting to relax.

2436
09:39:59.680 --> 09:39:59.959
Mm hm.

2437
09:40:00.080 --> 09:40:06.480
The post depending on what would.

2438
09:40:08.000 --> 09:40:12.319
Which your son, I think this way.

2439
09:40:19.239 --> 09:40:23.080
That's the man lax sine, it's.

2440
09:40:25.680 --> 09:40:32.519
The majority. The princes sport state. It's a post.

2441
09:40:32.760 --> 09:40:35.440
Is the only depend.

2442
09:40:38.680 --> 09:41:03.319
Think that. It's fine so us.

2443
09:41:03.760 --> 09:41:14.080
It stays my voice, and I'm needing.

2444
09:41:14.319 --> 09:41:58.879
To sense way to be not so and that so

2445
09:42:03.959 --> 09:42:04.599
Sie