Aug. 5, 2025

(no music) (10 hours) “Peace in the Noise” – Hypnosis for Coping with Noisy Neighbours - Jason Newland

(no music) (10 hours) “Peace in the Noise” – Hypnosis for Coping with Noisy Neighbours - Jason Newland

🎧 Peace in the Noise Hypnosis for Coping with Noisy Neighbours – Jason Newland Tired of noisy neighbours disturbing your peace? In this deeply calming hypnosis session, Jason Newland guides you into a powerful state of inner stillness—teaching your...

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🎧 Peace in the Noise
Hypnosis for Coping with Noisy Neighbours – Jason Newland

Tired of noisy neighbours disturbing your peace? In this deeply calming hypnosis session, Jason Newland guides you into a powerful state of inner stillness—teaching your mind to detach from external chaos and reclaim your sanctuary within. Using evidence-based hypnotic techniques, visualisation, and soothing embedded suggestions, you'll learn how to:

  • Stay calm in the face of noise
  • Reframe unwanted sounds as relaxation triggers
  • Build an unshakable inner sanctuary
  • Reclaim control over your emotional space
Whether you're struggling with loud music, footsteps, or daily disruptions, this session is your escape hatch into calm. Listen as often as needed—especially when things get loud. 🔁 Best enjoyed with headphones.
😴 Designed to promote sleep, calm, and emotional resilience.


Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland,

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and this is a relaxing hypnosis session called Peace in

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the Noise hypnosis for coping with noisy neighbors, something that

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I'm currently having right this moment. So I've got kids

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screaming in the garden and some turd some neighbor revenue motorbike.

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So I thought this is the ideal opportunity to actually

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make a recording on this particular subject. Please only listen

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when you can safely close your eyes. Although this is

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not I hope it's relaxing, but it's not sleep. Also,

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got quite a bit of wind outside, which is good

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because that should hopefully cover up some of the human excrement.

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Note with some of the human sounds, I'm going to

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get some get some kind of soundproof and for the windows,

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I think, so welcome to this moment. This space is yours.

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As always, there's a time when you can let go,

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you can turn inwards into stillness, into peace. Now I've

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done recording, I've done actually live hypnosis sessions with people.

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One particular person years ago, and there was an show

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going on outside. You imagine how loud the old planes

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are didn't bother him all, so I thought I'd done

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really well. It turned out I just turned his hearing

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aids off. So I find a nice position where your

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body feels supported, your head is relaxed, and your eyes

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can gently close whenever you're ready. Vinnie's sitting here behind

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behind me, beside me. He's going to be going for

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a walk of his mummy in a minute, aren't you

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If you are, because you're a good boy, And take

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a deep breath in if you like, no straining, no tension,

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Just relax as you exhale, maybe release a sigh, and

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that side tells you that your nervous system that it's

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safe to relax. Now, let's do that again in how

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an exile sy I'm not sure there's different sounds for sign,

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isn't there? I did want to do that sound in

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case you thought it was a different kind of recording.

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And you can release any tension or thoughts about the

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outside world. The sounds around you, even if you hear them,

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can begin to drift away like clouds floating off into

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the distance. Now count slowly in your mind from five

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to one, and with each number, your awareness moves deeper

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inside inward. Number five. Your limbs are heavy. Number four,

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your breath is slower. Number three, your thoughts are softer.

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Number two. You feel suspended and calm. And number one.

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You drop down into that calm space inside. Imagine a

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gentle blanket of silence, soft and warm, wrapping around your mind.

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Every external sound now becomes less relevant, and even if

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there's noise, it simply blends into the background, like the

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ticking of a clock, like the hum of a fridge,

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like a butterfly fart. It's there, but it really doesn't matter,

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really doesn't matter. Let's deepen that further in your mind.

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Imagine you're walking down a staircase, and with each step

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your mind gets quieter and you feel safer, more detached

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from the world outside. Now step ten, step nine, deeper still,

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step eight, sounds fade, step seven, your shoulders dropped. Step six,

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your jaw softens. Step five halfway now deeply calm, Step four,

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letting go of control. Step three, mind is floating, step two,

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quiet within Step one at peace. Yes, Now, in this

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place you are free, free from other people's choices, free

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from tension, free from noise. Yeah, because you are no

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longer trying to block it out you are simply no

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longer needing to engage with it. Imagine now you're sitting

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in your own private sanctuary, a room that no one

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else can enter, thick padded walls, soft lighting, comforting textures.

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Everything inside is calm, quiet and peaceful. This is your

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inner home, a sacred space where you can go anytime,

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even if chaos is happening outside. Because in this inner sanctuary,

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sound cannot disturb you. Even when neighbors are noisy, you

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remain untouched, unbothered, unmoved. Now repeat gently in your mind.

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I cannot control them, but I can control my piece.

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I choose calm over reaction. They are outside, I live inside.

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Now imagine the sound of their noise is being filtered

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through a mental dial. As you visualize a large volume

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knob in front of you, and as you reach out

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you turn the dial down, and their voices, their footsteps,

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their music, and all sound all fade, as if someone

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just muted the world. And with each breath you reclaim control,

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you reclaim stillness, And if you ever notice frustration rising

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in the future, you'll take a breath and smile softly,

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remembering this sanctuary. Remember in this style, as you turn

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it down and return to your peace. You'll begin to

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notice that external noises trigger relaxation. Strangely, beautifully, their noise

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becomes a reminder to breathe, to let go, to go within,

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and you drift deeper every time you hear them. You

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get calmer. With every knock or shout. You remain in

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control of how you feel because what happens outside you

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has nothing to do with what happens inside you. Because

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you're not ignoring the sound, you're transforming your response. You

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are rewiring your nervous system to respond with calm, with neutrality,

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with power. Imagine now, a day in the future, you

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hear your neighbors again, but this time you smile because

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you've trained your body to release traine, your mind to float,

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and train your emotions to stay grounded. And you turn

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your attention to something soothing, a podcast, a gentle breath,

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a hot cup of tea, or maybe this recording, which

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you can listen to, knowing that every time you listen,

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you'll gain more benefit, and you remain peaceful, unshaken, resilient.

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Now it's time to return, but know this, the sanctuary

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you have built is permanent. It is yours and you

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can return to it any time. Now, begin bringing your

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attention back to the room, maybe wiggle your fingers and toes,

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taking a gentle breath, and as you exhale, slowly, calmly,

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return to wakeful awareness, and in a moment, I'll count

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from one to five and you'll return refreshed, calm and

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in control. Of course, if you choose, you can also

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drift off into a deep sleep if that's what you

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wish to do. One feeling aware of your body. Two

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returning from your sanctuary. Three taking with you all the

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calm you've cultivated for stretching if you wish, And last

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lea fve eyes open, awake and that peace. Thank you

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for listening to this recording, and remember to be kind

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to yourself, because you do deserve to feel happy. Be

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gentle with yourself. You deserve to feel safe. Lots of love. Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time we spend together here,

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not just relaxed at the end of the recording when

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it's finished and you can enjoy that sense of comfort

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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from listening to my voice, maybe in a few hours time,

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perhaps tomorrow, and then by listening regularly, especially if you

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find like some people do and myself as well. I

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sometimes I find one particular recording that really resonates with me,

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and I just listen to it over and over again

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every morning, every evening. There was this recording from We're

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going back to about nineteen ninety nine. It wasn't hypnosis,

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but it was a guide that visualize, so it kind

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of was hypnosis really, and I managed to find it

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again and it still has the same effect on me.

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And part of it was the person's voice relaxed me,

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just felt so peaceful, and I'd look forward to listening

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to her in the morning and in the evening. And

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I knew before even pressing the play button that as

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soon as I've done that pressed the play button. This

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was in the days of CD players pressed the play button.

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

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

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

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

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and the muscles just almost went into automatic relaxation, and

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

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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

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

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helpful I found being able to just let go, to

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

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

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

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may feel the same. Some people have been listening to

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me for over a decade, maybe not solidly, obviously not

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

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

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do which you may not realize by listening, is when

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

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affected by the words that I say. So if I

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set you focus on your feet, notice your feet relaxing,

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I will be focusing on my feet. I will be

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

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and maybe notice the difference between each hand. Perhaps notice

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

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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

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my hands our feeling now and when it comes to

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potentially drifting off to sleep, which may be the reason

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

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

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

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

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to do the editing I hear snoring, and I think

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

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

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I snare, how I get really into the whole experience.

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

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feel in your feet, how relaxed you feel in your hands.

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I have noticed more and more that the more relaxed,

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

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It's almost like that addition, you know, 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

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got my eyes closed, I tend to visualize a beautiful

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field 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

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so very slow, really relaxed, so deeply peaceful, completely unattached

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to any thoughts whatsoever in this moment, completely free, noticing

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that your mind has slowed down. Slowed down because nothing

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really requires your attention. You can enjoy the physical sensations

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of allowing the stress to rip out of your body,

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to appear out of every part of your body, and

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being released from your brain and mind. Slowly but surely,

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the muscles singles, relax resal so very deeply, RELs so deeply,

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

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

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Noticing the feelings in the back of your neck, feelings

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in your wrists, muscles, in the front of your body.

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I all say, feeling peaceful, deeply, there's a sense of

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peace threads through your very core. Even when you focus

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on your mind, your mind becomes bee and slowerven, deeper, relaxing,

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so very slow. His stomach, he's forin you's stomach. You're back.

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Notice Notice how relaxed you'd now fear in the hole

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of your back. You spy from your brain all the

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way down the middle of your back, sending and receiving

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

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your knees, spreading these signals down a spine or cord

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

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your calf muscles. We're outbursts feelings of peace and tranquility

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

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your fingers, all the way to your lower back. Letting go, retinker, peace,

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

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go completely, let go so tranquil, the whole body enjoying

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a sensor letting go, he even more U peace for

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enjoy the space, this space of peace and safety, so

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fury fy relaxed, lessing God. Maybe we can just focus

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on the different parts of your body, just to notice

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your forehead and your eyes. You too, so list notice

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in the sense of complete freedom, absolute freedom, rif drifting

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01:11:28.840 --> 01:13:16.319
pea's for energy peace to breathe much easier lest you

225
01:13:16.560 --> 01:14:06.359
may have I may not have noticed your mind drifting peaceful,

226
01:14:20.439 --> 01:14:41.680
move even more deeply in the direction of total blissful pace,

227
01:14:45.920 --> 01:16:49.560
blissful pace, arrest, total peace. Come so calm, let him

228
01:16:49.680 --> 01:17:51.319
go peace with mind rexed forty so rex.

229
01:17:59.359 --> 01:18:00.960
So relaxed.

230
01:18:25.399 --> 01:18:52.239
Your body feels almost invisible, so very relaxed. I'm peaceful,

231
01:18:58.640 --> 01:20:06.560
so peace real liquor what peaceful? So fair? And you

232
01:20:06.680 --> 01:20:13.800
could start to notice that you are feeling more relaxed,

233
01:20:16.840 --> 01:20:26.560
even though I've not purposely focused your mind upon that

234
01:20:27.920 --> 01:20:34.000
sense of physical comfort that is growing within you throughout

235
01:20:34.119 --> 01:20:46.920
your body, and your mind starts to slow down, and

236
01:20:47.039 --> 01:20:54.520
that could be almost in recognition of I guess my

237
01:20:54.800 --> 01:21:09.520
speech not being particularly fast and things just generally feel calmer.

238
01:21:13.079 --> 01:21:21.039
Just by listening to my voice, you give yourself an

239
01:21:21.079 --> 01:21:29.039
opportunity to take a break from the day, take a

240
01:21:29.119 --> 01:21:36.800
break from your life as it is, and to give

241
01:21:36.840 --> 01:21:45.239
yourself a rest, giving yourself permission to take some time off,

242
01:21:47.520 --> 01:21:52.880
and to allow your body to relax and allow your

243
01:21:53.079 --> 01:22:03.680
mind to slow down, which in turn releases the tension

244
01:22:05.119 --> 01:22:14.239
any stresses that you had in your body. It's almost

245
01:22:14.319 --> 01:22:18.439
as if the parts of your body just open up,

246
01:22:19.760 --> 01:22:31.399
allowing the negativity out and at the same time replacing

247
01:22:32.239 --> 01:22:41.760
that negativity with positive heathing energy, which then fills your

248
01:22:41.840 --> 01:22:53.640
body up and your mind to also starts to appreciate

249
01:22:54.560 --> 01:23:12.920
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

250
01:23:16.119 --> 01:23:24.680
an energy that spreads through your body like a wave

251
01:23:27.000 --> 01:23:39.119
of comfort. And all this comes from just allowing yourself

252
01:23:41.960 --> 01:23:47.159
a few minutes, maybe half an hour, however long you

253
01:23:47.239 --> 01:23:59.760
want it to be, to just rest and allow your

254
01:24:00.039 --> 01:24:10.399
mind and your body to almost reset itself to the

255
01:24:10.560 --> 01:24:26.439
settings of comfort and relaxation, calmness, which allows more room

256
01:24:26.920 --> 01:24:39.960
for feelings of pleasure and happiness to move around your

257
01:24:40.039 --> 01:24:48.439
body and into your mind, almost as if your mind

258
01:24:48.560 --> 01:24:59.159
and your body are sinking together, almost mirroring each other

259
01:25:00.239 --> 01:25:12.239
with that growing positivity and calmness, and it feels nice.

260
01:25:14.680 --> 01:25:20.680
It really does feel nice to know that you are

261
01:25:20.720 --> 01:25:30.880
the one that has allowed yourself to feel more comfort

262
01:25:34.159 --> 01:25:47.600
and to experience more of this deep relaxation spreading throughout

263
01:25:47.720 --> 01:25:59.840
your body. And as I focus on each part of

264
01:26:00.079 --> 01:26:12.199
your body, you can notice that that part becomes even

265
01:26:13.479 --> 01:26:22.760
more relaxed just by focusing on it. It becomes even

266
01:26:23.000 --> 01:26:35.640
more calm and comfortable, just by focusing. And as I

267
01:26:35.920 --> 01:26:44.239
move down your body, starting at your head, the parts

268
01:26:44.359 --> 01:26:51.760
that you've already focused on will continue to relax deeply,

269
01:26:54.560 --> 01:27:00.560
and those parts that we've not yet focused on or

270
01:27:00.760 --> 01:27:12.520
just automatically release any remain intention in anticipation of even

271
01:27:12.960 --> 01:27:25.479
more comfort about to come. Now, I'm going to start

272
01:27:25.600 --> 01:27:32.640
by focusing on your forehead. Just being aware of the

273
01:27:32.880 --> 01:27:43.159
feelings of your forehead and any background sounds like mister

274
01:27:43.439 --> 01:27:48.359
Herbert the pigeon can just allow you to feel even

275
01:27:48.520 --> 01:27:58.520
more relaxed. Just means you're in the moment. This isn't

276
01:27:59.039 --> 01:28:06.920
this isn't AUSTERI rile environments. This is the world. I

277
01:28:07.079 --> 01:28:14.439
live in the countryside, so there's lots of nature sounds, around,

278
01:28:19.800 --> 01:28:24.880
so as you focus on your forehead, just notice how

279
01:28:25.000 --> 01:28:35.000
it becomes even more relaxed as you focus only on

280
01:28:35.199 --> 01:28:44.760
my voice and that part of your body. Moving down

281
01:28:45.000 --> 01:28:57.520
to your eyes, focusing on your eyes, noticing how your

282
01:28:57.560 --> 01:29:05.399
eyelids feel so heavy yet so light at the same time,

283
01:29:08.800 --> 01:29:19.439
and all the muscles around your eyes relaxing completely. Moving

284
01:29:19.560 --> 01:29:26.720
your focus down to your mouth, your lips, your tongue,

285
01:29:27.960 --> 01:29:32.960
your teeth, and your gumbs in the whole of your

286
01:29:33.079 --> 01:29:48.479
mouth relaxing, calm and loose, as you focus now on

287
01:29:48.680 --> 01:29:55.600
your jaw, not just the part of your jaw near

288
01:29:55.720 --> 01:30:00.199
your mouth and your chin, but all the way up

289
01:30:00.840 --> 01:30:06.880
the side of your face to your ears, the hole

290
01:30:07.560 --> 01:30:34.600
of your jaw feeding more relaxed and calm. Focusing on

291
01:30:34.800 --> 01:30:40.199
your neck, the front of your neck and your throat,

292
01:30:42.399 --> 01:30:53.159
relaxing and loose and calm. The sides of your neck,

293
01:30:55.239 --> 01:31:02.159
the right and left side of your neck, relax and

294
01:31:03.720 --> 01:31:17.359
loose and calm. And now the back of your neck,

295
01:31:20.640 --> 01:31:30.640
Focusing on the back of your neck, letting go of

296
01:31:30.840 --> 01:31:37.720
any tension that may have been there before, and enjoying

297
01:31:38.119 --> 01:31:51.000
that sense of increasing comfort and release that you can

298
01:31:51.159 --> 01:32:02.279
experience in the back of your neck. Moving down your

299
01:32:02.399 --> 01:32:09.720
back and moving either side of your spine right from

300
01:32:09.760 --> 01:32:15.119
the top of your back all the way down to

301
01:32:15.239 --> 01:32:27.479
the bottom of your back, down to your lower back.

302
01:32:32.560 --> 01:32:39.600
And as you move up and down your spine, you

303
01:32:39.720 --> 01:32:46.840
can feel the muscles either side of your spine relaxing

304
01:32:47.520 --> 01:33:00.920
even more. And as those muscles relax, that sense of

305
01:33:01.199 --> 01:33:11.840
comfort starts to spread outwards from your spine into both

306
01:33:12.039 --> 01:33:19.640
sides of your back, the top of your back, the middle,

307
01:33:19.760 --> 01:33:28.239
and your lower back. And as you scan gently and

308
01:33:28.800 --> 01:33:35.760
slowly up and down your back, there's the muscles in

309
01:33:35.880 --> 01:33:45.199
the top of your back relax and become looser. The

310
01:33:45.319 --> 01:33:51.319
muscles in the middle of your back also seem to

311
01:33:51.640 --> 01:34:00.760
just almost divide from each other, separating and almost melting.

312
01:34:06.560 --> 01:34:12.520
And in your lower back it seems to be an

313
01:34:12.600 --> 01:34:26.800
extra special feeling of comfort that spreads into your hips.

314
01:34:29.079 --> 01:34:36.920
Sit down your lower back, into your hips, into the

315
01:34:37.119 --> 01:34:45.880
area where your cocksis are, and into your buttocks, and

316
01:34:45.960 --> 01:34:55.159
all those muscles that spread from your lower back into

317
01:34:55.239 --> 01:35:08.680
your hip area start to melt, start to really let go,

318
01:35:15.439 --> 01:35:22.159
and even nowhere about to focus on your shoulders, your

319
01:35:22.359 --> 01:35:33.039
back and your spine will continue to let go, continue

320
01:35:33.840 --> 01:35:48.720
to relax so calmly and as you focus on your shoulders,

321
01:35:50.520 --> 01:36:05.800
you may notice that they're already feeling really loose. They're

322
01:36:05.880 --> 01:36:32.600
already feeding calm and feeding those muscles. Then move from

323
01:36:32.680 --> 01:36:48.199
your neck into your shoulders. Feel so soft and gentle,

324
01:36:52.319 --> 01:37:13.880
so smooth and harm and the feeling in your shoulders

325
01:37:21.239 --> 01:37:29.720
seens to spread deep into your shoulders, that sense of relaxation,

326
01:37:30.960 --> 01:37:42.439
not just traveling deeply into your muscles, but also relaxing

327
01:37:45.319 --> 01:37:55.199
the bones and moving all away to underneath your arms,

328
01:37:58.000 --> 01:38:03.960
relaxing a whole area between the tops of your shoulders

329
01:38:05.319 --> 01:38:23.119
and underneath your arms, healing. You feel so relaxed and

330
01:38:23.319 --> 01:38:38.880
comfortable in your shoulders, which sends that deep healing message

331
01:38:44.239 --> 01:38:56.119
into your arms. You may feel almost as if your

332
01:38:56.479 --> 01:39:05.720
arms are not even there, because this so relaxed, so

333
01:39:07.319 --> 01:39:51.880
deeply relaxed, so so calm, so po is not feeling

334
01:39:52.199 --> 01:40:07.479
spreading all the way down your arms, two elbows, including

335
01:40:09.159 --> 01:40:35.680
your elbows circumforts spreads or away into wrists, your forearments

336
01:40:36.159 --> 01:40:51.600
and your wrists so heavy, yet at the same time

337
01:40:59.199 --> 01:41:30.159
so like and gentle. Frey. You see.

338
01:41:32.319 --> 01:41:33.359
Now on.

339
01:41:36.000 --> 01:42:29.760
Your hands hand, so peaceful in your hands, there's a

340
01:42:29.960 --> 01:42:55.399
sense of real peace. It just seems to feel so

341
01:42:55.800 --> 01:44:04.880
familiar in your hands, relax deeply. Yes, your thingers a thing,

342
01:44:05.199 --> 01:45:11.159
This sidles you thin it tips, Moving your attention to

343
01:45:11.279 --> 01:45:39.960
the front of your body, so comfortable, moving your focus

344
01:45:41.920 --> 01:47:23.560
to your legs, a lot, muscles in your thighs, your knees,

345
01:47:27.600 --> 01:48:57.880
so relaxed, you carve muscles and just sh ens copuzyly y,

346
01:50:04.439 --> 01:50:19.119
and the feathing in your feet. Sir, peaceful, so calm,

347
01:50:24.920 --> 01:51:16.960
so peaceful, so calm, so peaceful, so calm, so peace

348
01:51:17.600 --> 01:51:50.159
f RelA in peace, fall so calm, loving that deep relaxation,

349
01:51:51.840 --> 01:52:09.199
to spread your chest in your stumm so letting go

350
01:52:11.359 --> 01:52:30.239
of everything. So I'm gonna start counting down now, from

351
01:52:30.319 --> 01:52:38.960
twenty down to one. You can imagine in a way

352
01:52:39.039 --> 01:52:45.119
it's like just walking down some steps and each step

353
01:52:45.520 --> 01:52:51.680
or twenty steps, and each step represents a level of comfort,

354
01:52:55.199 --> 01:53:11.520
each step represents deepening of that comfort, and the fervies

355
01:53:11.960 --> 01:53:16.880
you walk down those steps that the deeper and more

356
01:53:16.920 --> 01:53:59.159
relaxed you feel. So starting with number twenty twenty nineteen

357
01:54:33.319 --> 01:58:59.239
A tame, seventeen sixty yeah, uh fifteen fourteen four se

358
02:00:05.520 --> 02:04:24.600
too well five eight nine hey.

359
02:05:24.119 --> 02:07:45.119
Seven four.

360
02:08:17.039 --> 02:14:11.399
Five four one. And now as you focus on your eyes,

361
02:14:20.960 --> 02:14:31.279
we're gonna count down from ten dout to one, focusing

362
02:14:32.600 --> 02:14:40.880
just on your eyes, your eyelids, the muscles around your eyes,

363
02:14:43.920 --> 02:14:52.600
your eye walls themselves, our whole area that makes up

364
02:14:52.680 --> 02:15:08.720
your eye. And as we count down from ten down

365
02:15:08.840 --> 02:15:21.800
to one, whilst focus in on your eyes, you'll become

366
02:15:23.840 --> 02:15:35.960
twice is relaxed with each number counting down that you

367
02:15:36.119 --> 02:15:43.680
may find the all you want to do is just

368
02:15:45.720 --> 02:15:52.880
drift off to sleep. And if that's what you want,

369
02:15:55.920 --> 02:16:08.439
then just allow yourself to do that. Now, focus in

370
02:16:08.840 --> 02:16:15.920
on your eyes. I'm going to begin counting down from

371
02:16:16.119 --> 02:18:26.159
ten down to one right now. Ten nine eight seven

372
02:19:25.319 --> 02:22:55.000
se five four three.

373
02:23:24.559 --> 02:25:45.559
Two one. So counted down from ten to one.

374
02:25:47.440 --> 02:26:11.719
Ten nine eight seven six five four three two one.

375
02:26:18.760 --> 02:26:21.639
And maybe that was a bit too quick in order

376
02:26:21.719 --> 02:26:25.639
to relax. Maybe it's a bit too fast for you

377
02:26:25.959 --> 02:26:35.639
to notice the calming of your body, maybe even a

378
02:26:35.719 --> 02:26:39.520
little bit of pressure there, Like you're counting down from

379
02:26:39.639 --> 02:26:42.280
ten to one. Would you expect me to do? Man,

380
02:26:43.239 --> 02:26:46.719
expect me to just to go with floppy just because

381
02:26:46.719 --> 02:26:55.920
you're counting down. We could try it again, but this

382
02:26:56.159 --> 02:27:02.440
time I go this slower. This time, as you focus

383
02:27:02.840 --> 02:27:07.440
on the whole of your body before we focus on

384
02:27:07.520 --> 02:27:17.879
your legs. Just notice how your body does start to

385
02:27:18.399 --> 02:27:29.520
feel more relaxed with every number that I count down

386
02:27:32.959 --> 02:29:02.360
ten nine, eight, seven, six, five, four three two one,

387
02:29:13.719 --> 02:29:19.399
And just notice how how you feel, generally, how your

388
02:29:19.440 --> 02:29:34.280
body feels. It's not necessarily even about counting down from

389
02:29:34.399 --> 02:29:42.040
ten to one. It's that space that you have, that

390
02:29:44.680 --> 02:30:05.559
space between being active physically or mentally to just sitting

391
02:30:05.840 --> 02:30:10.399
or lying down and just being there, not doing anything,

392
02:30:10.559 --> 02:30:17.200
not saying anything, not needing to think about anything. So

393
02:30:17.879 --> 02:30:20.920
it opens up a space, you know, a bit of

394
02:30:20.959 --> 02:30:31.959
a space, a gap. And the more I came down

395
02:30:32.000 --> 02:30:39.360
from ten to one, the bigger that gap becomes. So

396
02:30:39.520 --> 02:30:51.920
there's that gap of calmness, of comfort, relaxation. It's a

397
02:30:52.040 --> 02:31:06.079
nice feeling, and it moves those stresses or discomforts physically

398
02:31:06.280 --> 02:31:18.440
or emotionally, moves them away. Allows you.

399
02:31:21.120 --> 02:31:21.639
To just.

400
02:31:24.600 --> 02:31:31.360
Slow down, someone to count again from ten down to one,

401
02:31:31.760 --> 02:31:42.000
and notice that gap widening the gap. And as it widens,

402
02:31:42.079 --> 02:31:48.440
it's almost like the stress and attention falls into the gap,

403
02:32:02.079 --> 02:32:44.879
gives you that distance, that space. Now ten nine, eight, seven, six,

404
02:32:57.639 --> 02:34:18.239
five four three two one. Now, how does your body

405
02:34:18.559 --> 02:34:46.639
feel now? Can you notice the feeling calmer? The feeling

406
02:34:49.000 --> 02:35:16.360
more relaxed as we now focus on your legs, just

407
02:35:16.520 --> 02:35:37.879
your legs. We're just gonna start with focusing on your thighs.

408
02:35:52.719 --> 02:35:57.000
Of course, it's not the most exciting thing to be doing,

409
02:35:57.799 --> 02:36:04.200
because I'm sure, like most of your body is not

410
02:36:04.280 --> 02:36:16.440
a lot going on right now. Just focusing on the

411
02:36:16.559 --> 02:36:22.639
whole of your thighs, the tops of your thighs, the

412
02:36:22.959 --> 02:36:29.559
sides of your thighs, the bottoms of your thighs, your

413
02:36:29.680 --> 02:36:35.000
outer thighs, and your inner thighs. Basically the whole of

414
02:36:35.079 --> 02:36:42.879
your thigh that leads into your hip and it goes

415
02:36:43.920 --> 02:36:54.000
down to your knee joints. Now, this is a big area.

416
02:36:58.479 --> 02:37:03.440
It's a very heavy area. It's very strong, probably the

417
02:37:03.559 --> 02:37:18.239
strongest muscles in your body or in your thighs. But

418
02:37:18.280 --> 02:37:26.719
I don't think we perhaps give enough attention to our thighs.

419
02:37:32.639 --> 02:37:43.399
Perhaps we don't acknowledge how important our thighs are to

420
02:37:43.600 --> 02:38:04.200
our lives, how much they actually do for us all

421
02:38:04.319 --> 02:38:14.760
through our lives. And it may seem to sound really weird,

422
02:38:14.879 --> 02:38:23.239
but I think that all of our body parts, especially

423
02:38:23.360 --> 02:38:31.000
our thighs, need some TLC, a bit of love shown,

424
02:38:32.000 --> 02:38:49.959
a bit of acknowledgement. I thank you gratitude for what

425
02:38:50.079 --> 02:38:59.159
our thighs do for us. And I know this may

426
02:38:59.360 --> 02:39:05.040
sound a bit strange. Maybe you think, why am I

427
02:39:05.840 --> 02:39:08.639
Surely I should be out in the garden hugging a

428
02:39:08.760 --> 02:39:17.120
tree or something. Well, it's hard to set a microphone

429
02:39:17.200 --> 02:39:20.239
up on a tree. That's why I'm doing this indoors.

430
02:39:20.280 --> 02:39:23.760
Otherwise I would be outside hugging a tree. Now I

431
02:39:23.879 --> 02:39:32.639
can't see the television from the tree. If you move

432
02:39:32.719 --> 02:39:42.040
down to your knees getting such an important part, and

433
02:39:42.639 --> 02:39:47.079
I think we don't necessarily I'll speak for myself here,

434
02:39:49.559 --> 02:39:54.680
I don't necessarily appreciate all that my knees do for

435
02:39:54.799 --> 02:40:01.280
me until I have a problem with my knee. It's occasionally,

436
02:40:01.319 --> 02:40:06.319
if I ever maybe i'll bash it or it's aching

437
02:40:06.479 --> 02:40:12.879
for some reason. It's then that I realize how much

438
02:40:13.000 --> 02:40:16.639
it does. You know, the benefit of being able to

439
02:40:17.559 --> 02:40:26.760
use my legs without any kind of physical discomfort is

440
02:40:27.600 --> 02:40:36.319
a beautiful thing that's possibly not appreciated until it's temporarily removed.

441
02:40:37.479 --> 02:40:44.479
You know that's comfort. But as you focus on your knees,

442
02:40:46.639 --> 02:40:52.280
regardless of how your knees feel, you can have that

443
02:40:52.559 --> 02:40:58.680
sense of gratitude and love to your knees for all

444
02:40:58.840 --> 02:41:11.040
that they do for you, and you can still have

445
02:41:11.200 --> 02:41:15.360
that attention on your thighs and maybe notice how your

446
02:41:15.479 --> 02:41:27.319
thighs feel. Maybe you've noticed that they are relaxing more

447
02:41:29.120 --> 02:41:40.719
deeply as you focus now on the bottoms of your legs,

448
02:41:41.200 --> 02:41:46.559
your shins and your calf muscles and the bones between

449
02:41:46.799 --> 02:41:52.959
your knees and your feet incorporate, and of course your

450
02:41:53.079 --> 02:42:07.040
ankles so important. Anyone that's had even the slightest sprain

451
02:42:07.200 --> 02:42:14.120
of an ankle knows how how much we take our

452
02:42:14.360 --> 02:42:22.920
ankles for granted. And it's kind of strange in a

453
02:42:22.959 --> 02:42:28.520
way when you think that. You know, logically, our wrists

454
02:42:28.719 --> 02:42:31.559
are a lot thinner than the rest of our arms,

455
02:42:32.680 --> 02:42:36.159
which is okay, it doesn't I can't see any problem

456
02:42:36.200 --> 02:42:41.079
with that because we're just picking stuff up. But our

457
02:42:41.200 --> 02:42:47.000
ankles so much thinner than the rest of our legs,

458
02:42:53.440 --> 02:42:57.879
and from a physics perspective or logical even it doesn't

459
02:42:57.920 --> 02:43:03.920
really make sense that all this weight would ultimately be

460
02:43:05.000 --> 02:43:15.040
resting on your ankles then leading to your feet. That

461
02:43:15.639 --> 02:43:23.840
thin area, a thin bone. Yeah, it does so much

462
02:43:23.959 --> 02:43:31.000
great work. Supports us, supports our body for a lifetime,

463
02:43:35.760 --> 02:43:45.479
helps us to balance, helps you to get around and

464
02:43:45.639 --> 02:44:00.479
be mobile. And there's the calf muscles. Of course, what younger,

465
02:44:00.840 --> 02:44:03.920
I couldn't see the point in calf muscles. It didn't

466
02:44:03.920 --> 02:44:09.239
seem to do anything. Okay, if I walked around on tiptoes,

467
02:44:10.040 --> 02:44:13.879
then my calf muscles get some work. But of course

468
02:44:13.959 --> 02:44:18.079
that's not true. The calf muscles are being used whenever

469
02:44:18.200 --> 02:44:30.120
we use our legs and your shins there to protect

470
02:44:32.079 --> 02:44:40.719
your lower legs, shaped in a way, almost as a

471
02:44:40.799 --> 02:44:53.079
protector for the bone, leading of course to your ankles

472
02:44:56.479 --> 02:45:03.040
and your feet. But we're not going to focus on

473
02:45:03.159 --> 02:45:05.239
your feet. We're just going to focus on the legs.

474
02:45:07.319 --> 02:45:11.959
I realize, but now that I've mentioned your feet, it

475
02:45:12.079 --> 02:45:17.000
probably focuses on them anyway, So maybe I should focus

476
02:45:17.079 --> 02:45:22.920
on your feet a little bit. You can have them

477
02:45:22.959 --> 02:45:28.520
in your awareness the same as you have your thighs

478
02:45:28.799 --> 02:45:33.079
in your awareness. Even though we haven't been focusing on

479
02:45:33.239 --> 02:45:37.959
your thighs for a few minutes, let me focusing on

480
02:45:38.120 --> 02:45:55.280
your ankles. There's still that sensation of comfort in your thighs,

481
02:46:00.319 --> 02:46:07.639
and this that movement of energy because the thighs hold

482
02:46:09.600 --> 02:46:14.879
lots of different sensations. Of course, there's the muscles, the

483
02:46:15.200 --> 02:46:27.680
big straw muscles that we have in our thighs. But

484
02:46:27.840 --> 02:46:33.479
the skin on the outside of the thighs, as in

485
02:46:34.000 --> 02:46:39.760
the outside of all of our body, can be very sensitive,

486
02:46:43.639 --> 02:46:56.840
sensitive to the touch, sensitive to temperature, and inside your

487
02:46:57.000 --> 02:47:04.600
thighs bones, there's the muscle, there's the blood, vessels, the

488
02:47:04.879 --> 02:47:10.399
ar trees, it's all this stuff that's inside your thighs.

489
02:47:14.840 --> 02:47:18.200
I guess sometimes it'd be nice if you could actually

490
02:47:18.239 --> 02:47:25.639
put your fingers inside your thighs and a message, so

491
02:47:25.760 --> 02:47:29.319
you can message on the outside, of course, but to

492
02:47:29.360 --> 02:47:32.520
be able to get deep into the muscles and to

493
02:47:32.559 --> 02:47:37.680
be able to just message inside your thighs, message in

494
02:47:37.760 --> 02:47:46.360
the bones of your leg, massage in all the veins

495
02:47:46.559 --> 02:47:56.799
and just gently heaving your thighs, and you could move

496
02:47:57.000 --> 02:48:04.360
down message and inside your knees, just messaging those bones,

497
02:48:05.360 --> 02:48:12.399
but with healing fingertips, spreading that healing energy deep into

498
02:48:12.520 --> 02:48:21.920
the joints of your knees. Of course, there's the back

499
02:48:22.159 --> 02:48:27.120
of your your knee, you know, the inside crease where

500
02:48:27.159 --> 02:48:34.600
your knee is. It's a very sensitive area. Very it

501
02:48:34.639 --> 02:48:38.520
feels very nice when you stroke it. That might be

502
02:48:38.680 --> 02:48:42.600
because it's an area that's not really touched very often.

503
02:48:44.639 --> 02:48:51.520
It's almost like a hidden part, that crease in your legs.

504
02:48:51.600 --> 02:48:58.680
It's almost it's like a part that has a sensitivity,

505
02:48:58.760 --> 02:49:09.200
which is a little bit different. Of course, it's protected

506
02:49:09.319 --> 02:49:20.520
by your legs. So you can imagine putting your fingers

507
02:49:20.719 --> 02:49:30.079
into that crease in your legs, that fold in between

508
02:49:30.200 --> 02:49:35.280
your legs. You can just message with your fingertips. Imagine

509
02:49:35.280 --> 02:49:46.280
your fingertips going inside, massage in the muscle tissue. You

510
02:49:46.399 --> 02:49:52.440
can of course feel the bones of your knees heading

511
02:49:52.680 --> 02:50:05.360
through your fingertips, and then as you go down to

512
02:50:05.440 --> 02:50:08.280
your calf muscles, and that's the part. I'd like to

513
02:50:08.319 --> 02:50:13.719
be able to really put my fingertips deep inside my

514
02:50:13.920 --> 02:50:22.639
calf muscles, massage in every single tissue of that muscle,

515
02:50:24.200 --> 02:50:34.120
healing every part, and then doing the same for my shins,

516
02:50:37.319 --> 02:50:44.200
massage in and gently stroking the bones, gently stroking them,

517
02:50:45.120 --> 02:50:49.239
healing in a loving way, because they deserve to be

518
02:50:49.440 --> 02:50:56.639
treated as the precious bones that they are, because our

519
02:50:56.760 --> 02:51:00.000
legs are so precious as in all the other parts

520
02:51:00.120 --> 02:51:05.360
arts of our body, and more precious of any jure

521
02:51:07.959 --> 02:51:23.959
on the planet. When you start to think about your

522
02:51:24.120 --> 02:51:35.399
legs in this way, it can change your perspective. It

523
02:51:35.559 --> 02:51:41.239
might sound a bit a bit silly to start with

524
02:51:42.479 --> 02:51:48.840
the idea of having love for your legs, showing appreciation

525
02:51:50.799 --> 02:51:56.440
for your thighs, wanting to be able to put your

526
02:51:56.600 --> 02:52:04.840
hands in your thighs and massage the muscles and the bones,

527
02:52:06.719 --> 02:52:12.440
and to get your fingers deep in there, releasing all tension,

528
02:52:15.319 --> 02:52:23.920
just to show how much you care about your legs,

529
02:52:24.799 --> 02:52:28.559
how much you care for what your legs do for

530
02:52:28.719 --> 02:52:42.319
you regularly, your knees, your calves, your ankles, the strength

531
02:52:42.479 --> 02:52:50.520
of your ankles considering how thin they are compared to

532
02:52:50.639 --> 02:52:57.360
the rest of your legs, especially your thighs. Yeah, they're

533
02:52:57.479 --> 02:53:09.760
so strong, so flexible, absolutely amazing things. Your ankles are

534
02:53:13.600 --> 02:53:18.680
truly a gift because of what they do for you,

535
02:53:24.159 --> 02:53:31.120
supporting all that weight, regardless of how what weight you are,

536
02:53:32.280 --> 02:53:37.079
even if you only ate stone, there's still a lot

537
02:53:37.120 --> 02:53:43.799
of weight for these little ankles. Now I'm a lot

538
02:53:44.040 --> 02:53:53.959
heavier than eight stone, double better, Yet my ankles support

539
02:53:54.040 --> 02:54:01.399
my body all the time. Although I do give off

540
02:54:01.440 --> 02:54:07.079
a sigh of relief when I sit down. That's my

541
02:54:07.120 --> 02:54:16.079
whole legs do. My feet feet also go and my

542
02:54:16.200 --> 02:54:43.760
toes clap. We're so happy. Your legs really are amazing,

543
02:54:46.360 --> 02:54:50.000
and I know that talk about. Talking about your legs

544
02:54:50.120 --> 02:54:56.760
is probably possibly among the most most boring things you've

545
02:54:56.760 --> 02:55:05.799
ever heard anyone say. Possibly they're boring or not. Everything

546
02:55:05.840 --> 02:55:21.319
I said is true. Your legs are amazing. Your legs

547
02:55:21.479 --> 02:55:41.000
deserve not just respect, they deserve to relax deeply. They

548
02:55:41.159 --> 02:55:46.479
deserve to take some time out of the day to

549
02:55:46.680 --> 02:56:22.840
just let go completely. The legs really can relax. And

550
02:56:22.959 --> 02:56:26.879
because the legs are so such a most, you know,

551
02:56:27.159 --> 02:56:33.079
very important part of your body. When you relax your legs,

552
02:56:33.159 --> 02:56:40.399
the rest of your body also naturally follows in that

553
02:56:44.159 --> 02:56:54.959
journey of comfort. I can feel it in my hips.

554
02:56:56.360 --> 02:57:03.479
My hips feel really loose, and also my lwer back

555
02:57:03.559 --> 02:57:10.159
as well. My lower back really feels it feels stretched,

556
02:57:11.280 --> 02:57:14.319
even though I'm just sitting in a chair and there's

557
02:57:14.440 --> 02:57:19.680
no stretching as far as I'm aware that I'm doing.

558
02:57:20.639 --> 02:57:23.239
But it's almost as if the muscles are just relaxed

559
02:57:23.319 --> 02:57:28.879
so much that there is a natural stretch as the

560
02:57:29.040 --> 02:57:51.319
tension has reduced a lot. And I'm now going to

561
02:57:51.399 --> 02:57:58.840
count down from ten down to one, and you can

562
02:57:58.959 --> 02:58:27.719
continue to fill wonderfully relaxed. Ten nine, eight, seven, six, five,

563
02:58:32.360 --> 02:59:01.079
four three two one relax is going to count down

564
02:59:02.639 --> 02:59:07.319
the fire down to one and as a countdown, if

565
02:59:07.360 --> 02:59:14.399
you just focus on the numbers, just the numbers counting down,

566
02:59:15.479 --> 02:59:24.600
and notice how you feel in this moment as you

567
02:59:24.760 --> 02:59:32.280
hear the numbers counting down, knowing that those numbers counting

568
02:59:32.360 --> 02:59:42.520
down represent you feeling calmer, not just in your body,

569
02:59:42.680 --> 02:59:51.040
but also relaxing your mind. Just notice how you feel.

570
02:59:51.920 --> 02:59:57.840
There's nothing to do, there's nothing to say, there's nothing

571
02:59:57.959 --> 03:00:41.000
to think about. Starting with number five, four, three, two one.

572
03:00:50.639 --> 03:01:03.159
As you notice the gradual letting go the tension in

573
03:01:03.280 --> 03:01:10.440
your body, you may also begin to notice and be

574
03:01:10.600 --> 03:01:19.399
aware of how your mind is starting to slow down.

575
03:01:21.920 --> 03:01:28.239
This is just a natural thing that happens. It's not

576
03:01:28.479 --> 03:01:33.639
really a special procedure. It's just natural because as your

577
03:01:34.959 --> 03:01:40.959
body relaxes, your mind also starts to relax. And the

578
03:01:41.040 --> 03:01:44.680
more your mind relaxes, the more your body relaxes. It's

579
03:01:44.840 --> 03:01:56.920
just a continuous circle of relaxation. And is that calmness

580
03:01:57.120 --> 03:02:04.280
that comes from relative quietness. You know, even even if

581
03:02:04.319 --> 03:02:11.879
there's background sounds either your side online, it's still going

582
03:02:12.000 --> 03:02:17.040
to be quite calm. You know, you haven't got the

583
03:02:17.159 --> 03:02:22.319
television on, there's no music in the background unless you're

584
03:02:22.360 --> 03:02:29.879
listening to the recording with music. Of course, you're very

585
03:02:30.120 --> 03:02:32.000
likely not going to be sitting in a room with

586
03:02:32.079 --> 03:02:36.879
other people. Of course you might be, but generally it's

587
03:02:37.559 --> 03:02:39.799
more ideal if you can do this on your own,

588
03:02:41.520 --> 03:02:51.559
so no distractions, and when you stop thinking about stuff,

589
03:02:58.159 --> 03:03:08.440
relaxation automatically rises, a sense of comfort starts to grow,

590
03:03:12.959 --> 03:03:19.639
and without trying to build it up into something fantastical

591
03:03:20.040 --> 03:03:31.760
or something magical, this is just a natural process, something

592
03:03:31.920 --> 03:03:42.920
that's easy to accomplish. In fact, it's almost the sense

593
03:03:43.000 --> 03:03:49.799
of relaxing completely happens really when you put no effort

594
03:03:50.159 --> 03:03:54.040
into it. It's not something that you can really force.

595
03:03:56.680 --> 03:04:06.040
It's something that happens naturally. And part of the process

596
03:04:06.440 --> 03:04:17.639
of this recording and others is simply two allow you

597
03:04:20.040 --> 03:04:30.879
to take advantage of this space, this time, to just

598
03:04:35.079 --> 03:04:42.639
let go, to just be here, to be in tune

599
03:04:46.319 --> 03:04:58.440
with how you feel, yet with the intention of wanting

600
03:04:58.719 --> 03:05:09.120
to really acts deeply and maybe even to fall asleep,

601
03:05:10.280 --> 03:05:15.440
depending on what it is that you wish for yourself

602
03:05:17.200 --> 03:05:32.280
in this moment. As we know, relaxing is the majority

603
03:05:33.520 --> 03:05:37.959
of the process of falling asleep. The actual falling asleep

604
03:05:38.040 --> 03:05:44.840
part is the tiny bit of the end the deeper

605
03:05:46.159 --> 03:05:58.920
relaxed do you become, the easier you find yourself drifting.

606
03:06:08.479 --> 03:06:15.159
You can also, if you choose, stay focused on my

607
03:06:15.360 --> 03:06:44.280
voice and really enjoy the process, gradually relaxing each muscle

608
03:06:48.879 --> 03:07:15.760
in your body effortlessly and just observing the sensation of

609
03:07:16.000 --> 03:07:31.639
letting go completely. This time, I'm going to count from

610
03:07:31.840 --> 03:07:42.040
six down to one, and you can notice your mind

611
03:07:44.680 --> 03:07:58.079
calming down more with each number that you hear me say, naturally,

612
03:07:59.120 --> 03:09:33.680
feeling calm and slow and peaceful. Six, five, four, three

613
03:10:11.680 --> 03:11:08.520
two one, being aware of how your mind has slowed

614
03:11:10.680 --> 03:11:37.079
right down, sinking deeply into relaxation. And as you focus

615
03:11:37.200 --> 03:11:45.520
on your mind, you may notice that there are some

616
03:11:46.440 --> 03:11:55.799
thoughts still there, maybe some stubborn thoughts that for some

617
03:11:56.079 --> 03:12:09.040
reason perhaps need your attention. So what you can do

618
03:12:09.280 --> 03:12:26.920
is send love to those thoughts. Sprinkle those thoughts with

619
03:12:27.200 --> 03:12:32.879
love like all petals from a flower. Just sprinkle it

620
03:12:32.959 --> 03:12:40.559
over them, petals filled with love towards those thoughts, to

621
03:12:40.760 --> 03:12:46.840
let those thoughts know that you're not abandoned in them.

622
03:12:48.280 --> 03:12:56.079
You just need them. You require them to just calm down,

623
03:12:58.360 --> 03:13:02.799
slow down, quiet down.

624
03:13:06.479 --> 03:13:06.879
For now.

625
03:13:14.760 --> 03:13:19.760
So as you focus on those remaining thoughts, as we

626
03:13:19.959 --> 03:13:25.159
count down, this time from seven down to one. With

627
03:13:25.360 --> 03:13:39.239
each number, just imagine sprinkling those flower petals of love, kindness,

628
03:13:40.840 --> 03:13:52.680
gratitude over those thoughts, which will allow them to just

629
03:13:54.079 --> 03:14:09.079
melt away and relax deeply. With every number, they thoughts

630
03:14:09.239 --> 03:16:53.520
would become more and more relaxed. Starting with number seven, six, five, four, three, two, one, anything. Now,

631
03:16:57.840 --> 03:17:19.040
notice how relaxed you're feeling in your body. We're going

632
03:17:19.159 --> 03:17:32.840
to focus on your hands, because the more relaxed your

633
03:17:33.040 --> 03:17:39.920
hands are, the more relaxed your body and mind are.

634
03:17:54.840 --> 03:18:00.879
And this you focus on your hands and your fingers.

635
03:18:06.440 --> 03:18:11.159
There's nothing needed to be done. There's no clenching the

636
03:18:11.479 --> 03:18:15.799
fists or tents in the fingers or anything like that.

637
03:18:23.280 --> 03:18:37.520
It's just noticing and focusing on your hands, noticing how

638
03:18:37.600 --> 03:19:02.280
they feel. Because the more relaxed your hands feel, the

639
03:19:02.559 --> 03:19:11.959
calmer your mind feels, and the more comfort you feel

640
03:19:14.040 --> 03:19:44.200
throughout your body. You may have already noticed your mind

641
03:19:47.479 --> 03:20:17.239
is starting to dress, fixing just on your hands and fingers,

642
03:20:22.159 --> 03:20:35.959
allowing them to experience a real deepening of that relaxation

643
03:20:37.760 --> 03:20:55.600
in your hands and fingers, more and more relaxed with

644
03:20:55.799 --> 03:21:14.440
each number from eight down to one, you can almost

645
03:21:16.280 --> 03:21:25.879
feel that healing and relaxing, energy spreading into your hands

646
03:21:26.959 --> 03:21:48.200
and fingers, becoming year more relaxing with each number you hear,

647
03:21:52.200 --> 03:22:06.280
going down from eight down to one, drift in to

648
03:22:06.399 --> 03:25:23.840
drifting again starting with number eight, seven, six, five, four, three, two,

649
03:26:13.000 --> 03:26:22.319
just being here now, nothing to think about, nothing to do,

650
03:26:23.920 --> 03:26:37.879
nothing to say, and everything just feels calmer. And this

651
03:26:38.159 --> 03:26:45.760
is your natural state of being. This is how you

652
03:26:46.040 --> 03:26:52.280
just normally feel when you take away all of that

653
03:26:52.719 --> 03:27:00.000
other stuff that we add, you know, things like stress,

654
03:27:00.159 --> 03:27:15.840
some worrying and overthinking and anxiety, tension, just generally thinking

655
03:27:15.920 --> 03:27:21.600
about stuff. When you take that away, which is what

656
03:27:21.760 --> 03:27:33.639
we do, what we do now, you're left with a

657
03:27:33.760 --> 03:27:42.600
real sense of peacefulness, which comes to you very quickly

658
03:27:46.799 --> 03:27:57.639
because ultimately it's just a feeling, a feeling of comfort.

659
03:28:01.280 --> 03:28:04.559
It's almost as if you've gone inside yourself and you've

660
03:28:04.680 --> 03:28:19.319
found a special place where everything is peaceful, a place

661
03:28:19.520 --> 03:28:27.399
where you can feel relaxed and your natural sense of comfort,

662
03:28:30.600 --> 03:28:37.959
a place where you can be you, where you can

663
03:28:38.719 --> 03:28:45.360
accept yourself for who you are, a place where you're

664
03:28:45.399 --> 03:28:55.840
not trying to please anybody else ever, a place where

665
03:28:56.000 --> 03:29:05.399
you can actually not just love yourself, but in some

666
03:29:05.559 --> 03:29:13.200
ways more importantly you can like yourself, appreciate.

667
03:29:13.959 --> 03:29:15.000
Who you are.

668
03:29:23.879 --> 03:29:30.479
That sense of gratitude is in the air all around you.

669
03:29:38.120 --> 03:29:45.959
That's also a place where you can actually feel the

670
03:29:46.319 --> 03:30:01.559
healing energy soaking into your body. Healing energy soaking into

671
03:30:01.680 --> 03:30:11.680
your body, and that healing energy spreads through your veins,

672
03:30:15.440 --> 03:30:22.319
traveling to each and every single part of your body,

673
03:30:28.239 --> 03:30:32.840
and you start to realize that actually, that healing energy,

674
03:30:35.319 --> 03:30:41.719
it's not just entered into your brain, it's become part

675
03:30:42.239 --> 03:30:53.520
of your brain, and that spinal fluid is now mixed

676
03:30:53.639 --> 03:31:04.760
with healing energy, not just allowing you to feel so

677
03:31:05.000 --> 03:31:16.879
much more relaxed and healthy in this moment, but also

678
03:31:19.840 --> 03:31:27.319
you start to realize to actually, what's happening now with

679
03:31:27.479 --> 03:31:37.120
that healing, relaxing energy spreading through your body, It's actually

680
03:31:37.559 --> 03:31:47.760
changing your life. It's actually changing the way you're going

681
03:31:47.879 --> 03:31:54.639
to feel not just now, but tomorrow and the next day.

682
03:31:56.559 --> 03:32:04.040
As your health improves, not just your physical health but

683
03:32:04.200 --> 03:32:11.600
your mental health. Things that used to bother you in

684
03:32:11.719 --> 03:32:19.280
the past, for some reason, no longer have the effect

685
03:32:19.799 --> 03:32:28.719
that they used to because something has changed deep within you.

686
03:32:33.799 --> 03:32:40.200
Maybe things that used to cause you to feel anger

687
03:32:44.040 --> 03:32:54.120
no longer have that power to control you. The way

688
03:32:54.200 --> 03:33:03.319
they seem to be able to before you realize that

689
03:33:03.520 --> 03:33:16.239
you're the one who decides what affects you. You're the

690
03:33:16.360 --> 03:33:27.040
one who decides to feel relaxed and calm when you

691
03:33:27.360 --> 03:33:45.319
choose to enjoy noticing these natural developments of healing, continuing

692
03:33:45.719 --> 03:33:59.639
to grow and improve your life day by day, including

693
03:33:59.719 --> 03:34:17.920
of orsuerability to relax so much easier, and sleeping. It's

694
03:34:18.000 --> 03:34:28.319
the most natural thing in the world to you, because

695
03:34:28.600 --> 03:34:35.760
falling asleep is something that you've done so many times

696
03:34:37.479 --> 03:34:43.120
in your life, and you know that you were born,

697
03:34:44.639 --> 03:34:51.239
as we all were, with the ability to fall asleep naturally.

698
03:34:55.479 --> 03:35:06.159
We were born with that ability the just drift off

699
03:35:06.920 --> 03:35:20.040
into a deep, healing sleep. Even when we're kids, sometimes

700
03:35:20.120 --> 03:35:24.559
we'll fall asleep when we don't even want to try

701
03:35:24.639 --> 03:35:28.879
to take a stay awake. Maybe it's a birthday in

702
03:35:28.959 --> 03:35:33.120
the morning, or it's Christmas or holiday or something we

703
03:35:33.280 --> 03:35:35.680
look forward to. We don't want to go to sleep.

704
03:35:37.959 --> 03:35:42.920
But the more we want to stay awake, the more

705
03:35:43.159 --> 03:35:51.479
we just start to drift. And the more you fight drifting,

706
03:35:52.159 --> 03:35:54.520
the more you try and stop yourself and drift in

707
03:35:54.600 --> 03:36:07.600
a shape, the deeper and stronger that drifting. Because because

708
03:36:07.639 --> 03:36:13.079
we're born not just with the need to relax deeply

709
03:36:14.799 --> 03:36:24.639
and to naturally fall asleep, but it's our birthright, it's

710
03:36:24.760 --> 03:36:35.280
part of our DNA, and sometimes as we get older

711
03:36:35.360 --> 03:36:48.799
in life, perhaps at times we have forgotten that relaxing completely.

712
03:36:50.559 --> 03:37:03.920
It's not only a wonderfully pleasant experience, it's also really easy.

713
03:37:15.280 --> 03:37:22.799
It's very very easy to let go, because that's all

714
03:37:22.840 --> 03:37:37.239
it is. It's just deciding to let go. And when

715
03:37:37.360 --> 03:37:45.159
you press the play button on my recordings, you have

716
03:37:45.399 --> 03:37:55.959
given permission for my voice to relax you. When you

717
03:37:56.079 --> 03:38:01.280
press that play button, you have given me permission for

718
03:38:01.440 --> 03:38:15.479
my words to affect you in a positive, only a

719
03:38:15.680 --> 03:38:37.000
positive way, opening up your mind too useful and healing

720
03:38:38.559 --> 03:38:54.600
suggestions that can have such an amazing effect on how

721
03:38:54.760 --> 03:39:06.840
you feel right now, as well as those changes that

722
03:39:07.159 --> 03:39:17.159
continue long after the recording ends. Those changes within you

723
03:39:20.040 --> 03:39:32.719
to continue to flourish and grow, transforming your life in

724
03:39:33.319 --> 03:39:45.280
a positive, beautiful way, allowing you to move forward in

725
03:39:45.399 --> 03:39:51.920
your life in the direction that you choose for yourself.

726
03:40:01.040 --> 03:40:13.000
And this feeling, this feeling that you can experience of safety, comfort, calmness,

727
03:40:20.840 --> 03:40:34.760
just feels so nice. It's such a healthy place to be,

728
03:40:42.639 --> 03:40:56.440
and that positivity grows within you. Each and every day

729
03:40:59.479 --> 03:41:09.319
moving forward, you're going to find that you're more relaxed

730
03:41:11.639 --> 03:41:24.000
physically and in your mind is more relaxed. And it's

731
03:41:24.079 --> 03:41:29.600
not that you're thinking slower. It's just that your mind

732
03:41:29.719 --> 03:41:41.559
will be less clogged up with unnecessary negativity because from

733
03:41:41.680 --> 03:41:51.959
now on, your mind rejects negativity. From now on, you're

734
03:41:52.000 --> 03:42:02.840
going to start noticing when negativity arises, and you can

735
03:42:03.040 --> 03:42:16.959
just say stop, stop, and that negativity will turn around

736
03:42:17.559 --> 03:42:36.959
and leave you alone. Stop and that negativity will disappear.

737
03:42:45.079 --> 03:42:51.600
And as you notice that you feel way more relaxed

738
03:42:53.000 --> 03:43:08.360
than you probably expected, you can now congratulate yourself because

739
03:43:08.559 --> 03:43:14.959
you're the person that has done this. You are the

740
03:43:15.079 --> 03:43:20.159
one that has opened your mind up to the simple

741
03:43:20.399 --> 03:43:28.239
facts that you can feel more relaxed in your body

742
03:43:28.959 --> 03:43:38.239
and in your mind. You've opened your mind up to

743
03:43:40.600 --> 03:43:47.159
the birthright of being able to just fall asleep easily

744
03:43:48.200 --> 03:44:02.520
when you choose. And that's a nice don't you think

745
03:44:05.159 --> 03:44:13.879
it feels nice? Doesn't it? To feel calm? For all

746
03:44:13.959 --> 03:44:18.559
that healing energy is spreading through your body and your

747
03:44:18.680 --> 03:44:34.440
mind to spend time in a special place where negativity

748
03:44:35.959 --> 03:44:48.840
can no longer enter. Negativity is banned it's bad, it's

749
03:44:48.920 --> 03:44:55.600
not allowed entryue doesn't it doesn't. This doesn't deserve to

750
03:44:55.680 --> 03:45:03.719
be here, It doesn't belong here. Negativity has no place

751
03:45:04.760 --> 03:45:21.559
in your life. Which makes room feel more comfort, more heathing,

752
03:45:23.719 --> 03:45:50.959
more relaxation, more peace. It feels nice, doesn't it? Just

753
03:45:54.440 --> 03:46:14.319
the let go with everything. I'm going to count down

754
03:46:14.559 --> 03:46:23.239
now from twenty down to one. You can continue to relax.

755
03:46:25.440 --> 03:46:36.959
If you choose, you can drift to sleep. With every

756
03:46:37.159 --> 03:46:48.760
number you hear me say, you can fell twice as relaxed,

757
03:46:51.799 --> 03:46:56.000
or if you choose, you can feel twice a sleepy.

758
03:47:02.879 --> 03:48:59.040
Now twenty nineteen, eighteen, seventeen, sixteen, fifteen four, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

759
03:49:07.840 --> 03:50:02.120
six five four. This is your time to just take

760
03:50:02.159 --> 03:50:17.280
a break, your time to relax, to allow your mind

761
03:50:17.440 --> 03:50:34.600
to slow down, to give yourself permission to take a

762
03:50:34.799 --> 03:50:48.399
break from everything. And you, you're the only person that

763
03:50:48.600 --> 03:50:54.520
can make that decision. You're the only person that can

764
03:50:54.600 --> 03:51:14.280
actually tell your mind to just relax, to just take

765
03:51:14.399 --> 03:51:27.600
some time off so that you can focus on your body,

766
03:51:28.559 --> 03:51:43.520
getting in touch with how you feel physically, and in

767
03:51:43.600 --> 03:51:51.360
the process of this body scan where you focus on

768
03:51:51.559 --> 03:52:01.680
different parts of your body, those arts that you focus

769
03:52:01.799 --> 03:52:13.559
on and observe. Even though you're not purposely requesting for

770
03:52:13.719 --> 03:52:19.760
those parts of your body to relax, it's kind of expected.

771
03:52:21.319 --> 03:52:26.920
You expect when you listen to my voice to feel

772
03:52:27.920 --> 03:52:41.600
more relaxed naturally, because when you're listening to me, your

773
03:52:41.680 --> 03:52:53.920
attention is focused on my words, and as my words

774
03:52:54.879 --> 03:53:05.079
guide you to focus on those parts of your body,

775
03:53:08.879 --> 03:53:31.000
your focus increases, which actually calms your mind. And when

776
03:53:31.079 --> 03:53:50.399
your mind calms down, your body relaxes. And when your

777
03:53:50.479 --> 03:54:14.280
body calms down, your mind relaxes. And even though you've

778
03:54:14.399 --> 03:54:23.239
not really started the focus on your body, you can

779
03:54:23.879 --> 03:54:39.239
already feel that healing energy spreading through your body, pushing

780
03:54:39.520 --> 03:54:53.719
out stress and tension, healing all the parts of your body,

781
03:54:55.680 --> 03:55:03.319
including your skin, your bones, your blood, all of your

782
03:55:03.520 --> 03:55:09.239
organs inside your body, all of the muscles, all of

783
03:55:09.319 --> 03:55:16.760
the fat, all of everything, every hair on your body

784
03:55:18.959 --> 03:55:30.319
is filled with that healing energy. And when your brain

785
03:55:34.959 --> 03:55:48.159
fills with that healing energy, the feeling of comfort and

786
03:55:48.319 --> 03:56:14.479
relaxation increases, deeply increases in a way to your mind

787
03:56:18.040 --> 03:56:31.559
starts to feel perhaps bit drowsy because it's not needed,

788
03:56:34.920 --> 03:56:51.239
and it may start to drift if that's what's needed.

789
03:56:54.399 --> 03:56:58.959
So if you're listening to this and what you need

790
03:56:59.239 --> 03:57:05.079
is deeply naxation, that's what you'll get. If what you

791
03:57:05.360 --> 03:57:13.399
need is to fall asleep naturally and easily as your

792
03:57:13.520 --> 03:57:29.879
mind drifts, that's also what will happen. Because by pressing

793
03:57:30.000 --> 03:57:34.760
that play button on the podcast and listening to me,

794
03:57:35.959 --> 03:57:44.520
you give permission for your body and your mind. In fact,

795
03:57:49.399 --> 03:57:53.719
you give the command to your body and your mind

796
03:57:54.040 --> 03:58:06.399
to relax deeply and to drift off to sleep. If

797
03:58:06.639 --> 03:58:21.719
that's what you want or need. Then as I focus

798
03:58:23.360 --> 03:58:33.440
on the different parts of your body, you may start

799
03:58:33.799 --> 03:58:41.719
to just drift. And then you come back again and

800
03:58:41.959 --> 03:58:46.399
you hear me talking and I'm focusing on a different

801
03:58:46.520 --> 03:59:00.799
part of your body. You may find yourself drifting, but

802
03:59:00.840 --> 03:59:08.000
you don't realize you're drifting until you stop drifting and

803
03:59:08.360 --> 03:59:15.479
you're alert again to my voice. Focusing on a different

804
03:59:15.680 --> 03:59:25.239
part of your body starts to relax even deeper, because

805
03:59:25.360 --> 03:59:33.319
that drifting is basically you already in the sleep zone.

806
03:59:39.840 --> 03:59:44.840
And the more you drift, the longer you drift, and

807
03:59:44.959 --> 03:59:55.479
the longer you drift, eventually that drifting continues into sleep,

808
04:00:00.440 --> 04:00:05.319
and that's the last you remember until you wake up

809
04:00:09.799 --> 04:00:14.879
in your own time when you experience the right amount

810
04:00:15.040 --> 04:00:23.879
of sleep for you, because when you do and if

811
04:00:23.959 --> 04:00:38.200
you do fall asleep, it's extremely pleasant, so relaxing, so deep,

812
04:00:39.719 --> 04:00:57.680
healing sleep. I'm going to feel so nice to relax

813
04:00:57.959 --> 04:01:06.799
into you own body and mind as you as you

814
04:01:07.040 --> 04:01:14.799
feel that heathing energy is spreading through it, relaxing news

815
04:01:15.000 --> 04:01:36.559
so deeply, relaxing news, so so deeply. As we start

816
04:01:36.760 --> 04:01:52.760
to focus on your eyes, moving down to your jaw,

817
04:02:00.680 --> 04:02:43.120
down to your neck, your shoulders, arms, hands, fingers, your chest,

818
04:02:49.159 --> 04:03:23.200
your stomach, your back, your spine, you ithps, you legs,

819
04:03:31.079 --> 04:04:10.239
your feet, your joys, feedingeatings, spreading and growing inside your body,

820
04:04:12.159 --> 04:04:23.760
feeling you up. Now let's focus again on parts of

821
04:04:23.840 --> 04:04:38.239
your body, focusing this time on your forehead. Now on

822
04:04:38.399 --> 04:04:47.600
your mouth, your lips, your tongue, the whole of your mouth.

823
04:05:00.000 --> 04:05:11.159
Because then on your fingers. Maybe you could move your

824
04:05:11.239 --> 04:05:15.079
fingers a little bit so you can focus on each

825
04:05:15.399 --> 04:05:29.840
one individually, both hands. And even though you focus on

826
04:05:30.040 --> 04:05:35.159
both of your hands now they almost seem to just

827
04:05:35.479 --> 04:05:43.639
melt into one, where there is your right hand start

828
04:05:43.799 --> 04:05:54.360
and your left hand end, almost as if just mixed together.

829
04:06:00.040 --> 04:06:10.719
Are focusing on your knees, just noticing how your knees

830
04:06:10.920 --> 04:06:34.719
feel now, focusing on your elbows, focusing on both of

831
04:06:34.799 --> 04:07:13.680
your elbows, just observing the feeling of your elbows. Now

832
04:07:14.159 --> 04:07:31.840
focusing absurding the back of your neck, feeding that energy

833
04:07:34.319 --> 04:08:21.000
on the back of your neck, absurd your ankles, being

834
04:08:21.360 --> 04:09:35.840
aware of physical sensations in your ankles, noticin now you

835
04:09:36.159 --> 04:09:53.559
toes on both of your feet, being aware how you

836
04:09:53.920 --> 04:10:48.719
TOAs fear right now, notice thin high entire body fails,

837
04:10:58.280 --> 04:11:52.520
noticing your mind feels now letting go, letting go, letting

838
04:11:53.520 --> 04:12:41.920
go everything, letting go, letting go, letting go everything everything.

839
04:12:48.200 --> 04:12:51.879
I'm going to start now, and I would like you just,

840
04:12:52.040 --> 04:12:57.680
first of all, just to see yourself lying down on

841
04:12:57.799 --> 04:13:03.959
that message table, lying on your front. Your head is supported,

842
04:13:04.399 --> 04:13:13.120
your arms are supported, and you feel comfortable and breathing

843
04:13:13.319 --> 04:13:22.719
is really easy, and you feel you feel confident in

844
04:13:22.840 --> 04:13:25.040
how you look as well. So there's none of that

845
04:13:25.200 --> 04:13:31.959
issue of body problems or shyness, because I'm a professional

846
04:13:33.120 --> 04:13:39.520
and this is a therapy session, so none of that

847
04:13:39.639 --> 04:13:49.879
stuff matters whatsoever. This is about you. This is about

848
04:13:50.280 --> 04:13:58.399
how you feel and how you can enjoy that sense

849
04:13:58.479 --> 04:14:04.000
of comfort and relaxe station that comes from letting go

850
04:14:04.479 --> 04:14:09.799
and allowing my hands and my fingers to relax you

851
04:14:12.680 --> 04:14:21.120
by a message your body. So I want to start

852
04:14:21.200 --> 04:14:26.040
off just by placing my hands on the back of

853
04:14:26.120 --> 04:14:30.840
your head, just gently, just so you can feel what

854
04:14:31.000 --> 04:14:39.479
my hands feel like really on you, so you can

855
04:14:39.520 --> 04:14:41.840
maybe feel the warmth of my hands on the back

856
04:14:41.879 --> 04:14:47.399
of your head. And with my hands to the side

857
04:14:47.440 --> 04:14:52.040
of your head, not pressing, but just holding there very gently,

858
04:14:55.000 --> 04:14:58.000
maybe over your ears, and a little bit on your face,

859
04:14:59.239 --> 04:15:04.479
just so you can feel my hands so you can

860
04:15:04.559 --> 04:15:17.760
become accustomed to them. And now put my hands on

861
04:15:17.840 --> 04:15:22.079
the back of your head again and gently let them

862
04:15:22.239 --> 04:15:34.559
slide down onto the back of your neck. You can

863
04:15:34.639 --> 04:15:44.440
feel my hands gently stroke in the back of your

864
04:15:44.559 --> 04:15:51.280
neck to start with, just so you can get used

865
04:15:51.360 --> 04:15:56.280
to the feeling with my hands on your skin, get

866
04:15:56.280 --> 04:16:04.680
accustomed to realize that you're safe and it's all good,

867
04:16:05.000 --> 04:16:14.559
it's all fine. And I'm going to start gently massaging

868
04:16:15.319 --> 04:16:32.159
the muscles in the back of your neck with both hands. Now,

869
04:16:32.239 --> 04:16:38.520
this is a very trusting situation really because our necks

870
04:16:38.559 --> 04:16:42.879
are so fragile and to have someone have their hands

871
04:16:43.559 --> 04:16:48.559
around your neck in that way can sometimes be problematic

872
04:16:48.680 --> 04:16:54.239
for people, which is why massages are quite good because

873
04:16:54.280 --> 04:17:02.840
it allows you to relax and to get in touch

874
04:17:03.079 --> 04:17:19.959
with trust, to feel peaceful and calm. And there's a

875
04:17:20.079 --> 04:17:28.799
massage the sides of your neck gently moving from the

876
04:17:28.879 --> 04:17:32.719
bottom of your neck. It would be sort of near

877
04:17:32.760 --> 04:17:36.040
where your shoulders start, I guess, all the way up

878
04:17:38.120 --> 04:17:43.600
to your jaw, your ears, kind of area that side

879
04:17:43.600 --> 04:17:48.639
of your neck. Of course, it's a lot longer than

880
04:17:49.000 --> 04:18:04.040
the front of your neck. And then message in the

881
04:18:04.799 --> 04:18:12.520
back of your neck, especially that area where perhaps we

882
04:18:12.719 --> 04:18:20.719
hold tension, and as that area's message, you can actually

883
04:18:20.920 --> 04:18:24.680
feel a sense of release in the back of your

884
04:18:24.799 --> 04:18:32.879
neck and maybe you can breathe it out as well.

885
04:18:35.440 --> 04:18:48.200
Notice how it feels. Notice how you feel. And then

886
04:18:48.280 --> 04:18:52.399
moving down to that area between your neck and your shoulders,

887
04:18:53.920 --> 04:19:02.840
that muscle area, starting to message that area on both sides.

888
04:19:05.040 --> 04:19:07.280
I mean, this would be the area that a lot

889
04:19:07.280 --> 04:19:09.440
of people would message if they were going to give

890
04:19:09.479 --> 04:19:15.920
you like a shoulder message. Even that's not technically the shoulders,

891
04:19:16.479 --> 04:19:18.959
but it's all the muscles that lead to the shoulders

892
04:19:20.799 --> 04:19:25.639
from the neck and a game that can hold tension

893
04:19:26.719 --> 04:19:32.879
and stress, and when massaged, sometimes a nice deep message

894
04:19:33.040 --> 04:19:40.440
is useful and you decide how deep that message is,

895
04:19:51.799 --> 04:19:58.799
and just allow my knuckles just to dig in to

896
04:19:58.959 --> 04:20:08.280
get to those muscles. So listen to reading relaxed all

897
04:20:08.360 --> 04:20:25.799
the time, being firm yet gentle with you and just

898
04:20:26.040 --> 04:20:34.959
stroking down the area to your actual shoulders, moving to

899
04:20:35.120 --> 04:20:45.959
the muscles of your shoulders, and maybe initially just pulling

900
04:20:46.079 --> 04:20:49.959
up the shoulders a little bit of the table just

901
04:20:50.040 --> 04:20:53.639
to give you a little bit of a stretch, but

902
04:20:53.840 --> 04:21:02.639
very gently. And you've got the muscles at the front

903
04:21:02.719 --> 04:21:14.600
of your shoulders, the sides and the back. Again, this

904
04:21:14.799 --> 04:21:18.600
is a part that can really take quite a bit

905
04:21:18.639 --> 04:21:26.799
of pressure, quite a bit of needing if if you

906
04:21:26.920 --> 04:21:35.120
wish to really release the tension to really get into

907
04:21:35.200 --> 04:21:41.399
those muscles, and you can let your fingers in there.

908
04:21:42.479 --> 04:21:48.559
They can feel really nice sometimes just being stroked gently

909
04:21:49.559 --> 04:21:58.719
or being massaged quite strongly. It can all be beneficial

910
04:22:00.319 --> 04:22:18.440
to the realaxation with the muscles in your shoulders. Now

911
04:22:18.760 --> 04:22:28.239
to move down your arms, we do one arm at

912
04:22:28.280 --> 04:22:38.719
a time, starting with your right arm. Well, DearS, I

913
04:22:39.000 --> 04:22:43.159
just lift your arm up, just hold it to the

914
04:22:43.319 --> 04:22:50.479
side of you they way it still be attached, and

915
04:22:50.639 --> 04:23:05.239
I just message the tops of your arms all the

916
04:23:05.280 --> 04:23:23.920
way down to your forearms into your wrists, gently massaging

917
04:23:29.799 --> 04:23:36.239
that parts, the softer part, which is the underpart of

918
04:23:36.319 --> 04:23:42.200
the arm, which leads to the crease in your elbow.

919
04:23:42.799 --> 04:23:58.200
The inside it's much more sensitive skin. Sometimes just having

920
04:23:58.319 --> 04:24:17.159
that stroked can feel really nice, pleasurable and relaxing. Now

921
04:24:17.319 --> 04:24:28.079
moving down to your right hand, just holding your hand

922
04:24:31.360 --> 04:24:41.079
in both of my hands, just pressing gently on the

923
04:24:41.200 --> 04:24:48.479
back of your hand and stretching your fingers ever so

924
04:24:48.639 --> 04:24:59.280
lightly at the same time, pressing down and messaging each finger,

925
04:25:07.280 --> 04:25:11.319
and then starting to massage the palms of the hand.

926
04:25:18.040 --> 04:25:29.040
Just turning the hand gently, stretching it gently, and actually

927
04:25:29.159 --> 04:25:36.719
having your handheld can really be an emotional experience sometimes

928
04:25:37.719 --> 04:25:42.360
even if it is a stranger, so when you don't

929
04:25:42.479 --> 04:25:47.680
know very well, like a massage person or a therapist,

930
04:25:47.840 --> 04:26:00.159
maybe because it's intimate and you can feel nice, Yes,

931
04:26:02.760 --> 04:26:13.040
you can feel safe. And as I put that right

932
04:26:13.319 --> 04:26:21.639
arm back down where it was, to do the same

933
04:26:21.799 --> 04:26:33.360
with your left arm, exactly the same message in the

934
04:26:33.520 --> 04:26:38.680
muscles in your arm all the way down. Do your

935
04:26:38.760 --> 04:26:51.719
rest stroking the inside of your arm, just being gentle

936
04:26:52.920 --> 04:27:06.200
or as firm as you require, and then massaging your

937
04:27:06.319 --> 04:27:22.520
left hand, stretching the fingers gently massaging the palm of

938
04:27:22.639 --> 04:27:49.319
your left hand, and you feel so so relaxing, so comforting,

939
04:28:03.360 --> 04:28:14.200
and just rest your left arm back down. Start to

940
04:28:15.280 --> 04:28:25.920
massage your back, the biggest part of your body, starting

941
04:28:26.040 --> 04:28:32.319
at the top, starting again where we already be have been,

942
04:28:33.079 --> 04:28:37.760
the area at the top in between his shoulders, near

943
04:28:37.840 --> 04:28:43.000
your neck. Going back, a message in that area again,

944
04:28:44.120 --> 04:28:57.879
but this time moving downwards, taking a downward stroke to

945
04:28:57.920 --> 04:28:59.000
the middle of your back.

946
04:29:00.040 --> 04:29:00.239
Yah.

947
04:29:01.440 --> 04:29:06.920
Working from the outside inwards. It's a massage in the

948
04:29:09.200 --> 04:29:18.799
your back, but the outsides of your back, the parts

949
04:29:21.479 --> 04:29:34.319
where your arms would maybe rest against, almost the part

950
04:29:34.440 --> 04:29:47.840
that connects your front to your back. Just massaging down

951
04:29:50.040 --> 04:29:59.319
firmly but gently, as firm as you want. Moving down,

952
04:29:59.520 --> 04:30:03.120
and we're going to cross a little bed. Moving all

953
04:30:03.159 --> 04:30:09.000
the way down again, be very gentle you have firm

954
04:30:09.239 --> 04:30:20.840
as you choose. Eventually you get to the spine. We

955
04:30:21.000 --> 04:30:25.040
can message the muscles and either side of your spine

956
04:30:25.920 --> 04:30:28.920
from the top of your neck all the way down

957
04:30:31.760 --> 04:30:40.680
to your lower back. We can do that a few times.

958
04:30:43.760 --> 04:30:51.879
Sometimes people use the knuckle or the two fingers and

959
04:30:52.079 --> 04:30:58.479
just go your side of the spine almost just push down,

960
04:30:59.319 --> 04:31:01.600
go all the way down to the bottom of the spine,

961
04:31:03.280 --> 04:31:12.959
each time releasing tension and opening up the body, stretching

962
04:31:14.120 --> 04:31:21.000
your body so that you feel more relaxed but at

963
04:31:21.040 --> 04:31:37.360
the same time rejuvenated. And now I'm going to move

964
04:31:37.479 --> 04:31:45.799
to one side, to your right side, and from the

965
04:31:45.840 --> 04:31:51.360
bottom of your ribs to your pelvis, I'm going to

966
04:31:51.479 --> 04:31:58.159
massage that area of your back. I'll stretch over the

967
04:31:58.239 --> 04:32:02.000
other side and i will put all the muscles gently

968
04:32:02.959 --> 04:32:07.959
and massage and push from one end that side or

969
04:32:08.040 --> 04:32:13.079
way to my side to the middle of fact to

970
04:32:13.120 --> 04:32:18.280
where your spine is. Massaging that side of your spine

971
04:32:19.959 --> 04:32:25.120
the opposite side to where I'm standing. It's almost like

972
04:32:25.360 --> 04:32:33.360
kneading bread. There's that big area which is firm yet

973
04:32:34.399 --> 04:32:43.239
lots there to message. Potentially one of the most important

974
04:32:43.319 --> 04:32:50.479
places to actually have a message, because you really feel it.

975
04:32:52.399 --> 04:32:57.399
You really feel the release and the pleasure of having

976
04:32:57.479 --> 04:33:05.000
your lower back massaged. It releases so much from your

977
04:33:05.040 --> 04:33:15.080
body that's not useful, starting a healing process which will

978
04:33:15.159 --> 04:33:28.200
continue long after this recording is over. The message in

979
04:33:28.319 --> 04:33:31.479
this part of your body not only feels really good

980
04:33:32.200 --> 04:33:37.200
for you, it's actually fun to do because it is,

981
04:33:37.759 --> 04:33:42.759
as I said, like kneading bread. It's a part that

982
04:33:42.840 --> 04:33:48.080
you can really get hold of and really message deeply.

983
04:33:50.360 --> 04:34:00.680
If that's your choice. They're going to move over to

984
04:34:00.759 --> 04:34:03.360
the other side of your body and do the same

985
04:34:07.080 --> 04:34:15.159
with the opposite part of your lower back, kneading and

986
04:34:15.400 --> 04:34:23.599
messaging from your sides all the way to the middle

987
04:34:23.639 --> 04:34:32.040
of your back where your spine is pressing and kneading,

988
04:34:37.240 --> 04:34:42.639
firm and gentle at the same time. It feels so

989
04:34:43.400 --> 04:34:56.560
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

990
04:34:56.720 --> 04:35:07.080
mixed together. Plus there's that feeling from your stomach as

991
04:35:07.119 --> 04:35:11.919
it's being stretched. Even though you're in your stomach now,

992
04:35:12.520 --> 04:35:16.319
you can feel it being stretched because that whole area

993
04:35:16.479 --> 04:35:27.520
is connected to your stomach. Now we're going to move

994
04:35:27.840 --> 04:35:32.599
or move further up to your top of your body

995
04:35:33.240 --> 04:35:39.799
and I we do the same this time, starting with

996
04:35:40.959 --> 04:35:46.439
your upper back. Put my hands forward over and mess

997
04:35:46.479 --> 04:35:53.560
it massage in that area up to your spine, from

998
04:35:53.639 --> 04:35:57.799
the side of your body up to your spine. So

999
04:35:57.959 --> 04:36:04.240
some of that message area, the muscle tissue or whatever

1000
04:36:04.479 --> 04:36:10.119
fatty tissue even will be possibly from your chest because

1001
04:36:10.240 --> 04:36:17.200
all connected the chest and the back connect together. I'm

1002
04:36:17.279 --> 04:36:20.479
going to be massaging and just pulling some of that

1003
04:36:20.720 --> 04:36:31.439
skin from your side up and massaging that area of

1004
04:36:31.560 --> 04:36:39.959
your upper back all the way to your spine. And

1005
04:36:40.119 --> 04:36:42.840
then I'll move down a bit and I continue with

1006
04:36:42.959 --> 04:36:45.840
the middle of your back, doing exactly the same thing

1007
04:36:49.720 --> 04:37:03.200
as gentle or as deep as you choose. Now, I'll

1008
04:37:03.319 --> 04:37:07.840
move the other side again and do the exact same

1009
04:37:08.040 --> 04:37:12.000
thing with the top of your back on the other side,

1010
04:37:13.080 --> 04:37:27.119
from pretty much underneath your arm area really to your spine,

1011
04:37:32.240 --> 04:37:39.040
and then continuing that all the way down, including the

1012
04:37:39.200 --> 04:37:56.479
lower your middle of your back. I'm gonna go to

1013
04:37:56.639 --> 04:38:03.279
your thighs, the backs of your thighs, and the sides

1014
04:38:03.360 --> 04:38:12.959
of your thighs, starting with your right leg. Massage in

1015
04:38:14.319 --> 04:38:23.520
the back and the sides of your thighs gently and firmly.

1016
04:38:25.639 --> 04:38:29.080
There's a lot of muscles there. It's an area that

1017
04:38:29.200 --> 04:38:33.360
can be very tense at times and maybe needs a

1018
04:38:33.439 --> 04:38:35.880
little bit more pressure than the rest of the body

1019
04:38:36.880 --> 04:38:44.639
that's up to you. You can gently stroke the back

1020
04:38:47.479 --> 04:38:51.799
of your legs where you know, opposite your knee joint

1021
04:38:53.080 --> 04:39:06.040
or underneath your knee joint, very sensitive, gentle area. And

1022
04:39:06.040 --> 04:39:13.360
then working down to your calf muscles. Massage in your

1023
04:39:13.479 --> 04:39:22.840
calf muscles thoroughly and deeply, if you choose, using both

1024
04:39:23.000 --> 04:39:41.599
hands and fingers, digging deep to your ankles, in the

1025
04:39:41.720 --> 04:39:48.560
back of your back of your ankles, just gently massage

1026
04:39:48.639 --> 04:40:00.360
in that area, maybe lifting the leg and st letching

1027
04:40:00.360 --> 04:40:22.959
it a little bitter. Moving to the right foot, massage

1028
04:40:23.080 --> 04:40:32.240
in the bottom of your feet and the side of

1029
04:40:32.319 --> 04:40:43.560
your feet gently but firm enough so they don't tickle,

1030
04:40:49.119 --> 04:40:54.599
and just allow the pleasure that you get from having

1031
04:40:54.680 --> 04:41:04.080
your feet massaged to just overtake you as I continue

1032
04:41:04.159 --> 04:41:10.759
to message your feet, the bottoms of your feet, the sides,

1033
04:41:13.400 --> 04:41:19.119
your arches, your heel. You can put a lot of

1034
04:41:19.200 --> 04:41:25.040
pressure into your heel and it feels amazing, Yet the

1035
04:41:25.279 --> 04:41:33.360
arches need to be a bit more gentle. Stretching your

1036
04:41:33.479 --> 04:41:39.919
toes gently and massage in the bottoms of your toes

1037
04:41:40.680 --> 04:41:55.959
with my fingers, each one individually. Moving over to the

1038
04:41:56.119 --> 04:42:05.520
left leg to do exactly the same thing. Starting at

1039
04:42:05.560 --> 04:42:10.000
the top of the thighs, work in the back of

1040
04:42:10.080 --> 04:42:17.639
the thighs and the sides, massaging deeply and gently that

1041
04:42:17.799 --> 04:42:31.840
whole area, working all the way down. And this is

1042
04:42:31.919 --> 04:42:38.040
an area that maybe you could like to spend more

1043
04:42:38.159 --> 04:42:46.799
time relaxing and messaging. So perhaps if you wanted, I

1044
04:42:46.840 --> 04:42:51.759
could big a future recording. Want's spend more time on

1045
04:42:51.959 --> 04:43:04.159
one particular area. As you moved down to your calf muscles,

1046
04:43:10.119 --> 04:43:23.520
Massage in your calf muscles firmly and gently, move down

1047
04:43:25.840 --> 04:43:32.200
your aincor into your feet, Massage in the backs of

1048
04:43:32.319 --> 04:43:42.720
your feet, the bottoms of your feet, stretching your toes,

1049
04:43:43.080 --> 04:43:49.400
and massage in each tone individually. And then feeling of

1050
04:43:49.560 --> 04:43:55.479
pleasure and release that you experience when your having your

1051
04:43:55.560 --> 04:44:16.759
feet massaged feels really any good? Now, she turn over

1052
04:44:17.000 --> 04:44:27.880
in your mind. Laying on your back, I'm just going

1053
04:44:27.959 --> 04:44:41.080
to start again for your neck area, in your shoulders,

1054
04:44:45.080 --> 04:44:55.479
just to get back in touch with that area. And

1055
04:44:55.639 --> 04:45:07.279
as you move up, I can clean my hands, make

1056
04:45:07.360 --> 04:45:13.159
them more fresh, because now I'm gonna message your face gently,

1057
04:45:17.560 --> 04:45:27.639
starting off with your forehead. Your eyes are closed and

1058
04:45:28.759 --> 04:45:34.560
I can just stretch your eyes a little bit, pushing

1059
04:45:34.720 --> 04:45:51.560
up on your eyebrows, just massaging around just scalp, massaging

1060
04:45:51.799 --> 04:46:02.040
down your cheeks, around your ears, into your jaw, gently

1061
04:46:07.000 --> 04:46:12.959
the side of your neck, your chin.

1062
04:46:19.840 --> 04:46:20.240
Mm hmm.

1063
04:46:24.040 --> 04:46:31.720
Then just moving down from your neck down to your chest,

1064
04:46:35.520 --> 04:46:39.520
starting by massage in the very top of your chest

1065
04:46:43.360 --> 04:46:47.840
where the collar bone is give a side of the

1066
04:46:47.959 --> 04:46:59.720
collarbone and then just massage in the hole of the

1067
04:46:59.840 --> 04:47:20.560
chain yest, moving the chest around. Because it's quite a

1068
04:47:20.759 --> 04:47:26.040
large area, you can move from one side to the next,

1069
04:47:30.520 --> 04:47:36.919
moving my hands underneath pretty much where your arms are

1070
04:47:41.360 --> 04:47:46.599
stretching up, stretching some of the muscles of your back

1071
04:47:46.680 --> 04:48:00.360
in the process, moving up over your chest and they're

1072
04:48:00.400 --> 04:48:16.479
moving down again, and then allowing my hands to just

1073
04:48:16.880 --> 04:48:25.040
massage gently and slide down towards your stomach, starting in

1074
04:48:25.119 --> 04:48:31.720
the middle of your chest, and then gradually my hands

1075
04:48:31.840 --> 04:48:38.479
moving apart and massage in and slide in at the

1076
04:48:38.560 --> 04:48:47.439
same time, moving down to just below your rib cage,

1077
04:48:56.720 --> 04:49:07.200
moving down the messaging up again, giving your chest all

1078
04:49:07.279 --> 04:49:23.840
the attention that it needs to feel completely relaxed, remembering them.

1079
04:49:23.840 --> 04:49:28.000
I'm also going to be focusing on your sides as well,

1080
04:49:29.560 --> 04:49:35.759
an area that really doesn't get much attention but feels

1081
04:49:35.840 --> 04:49:46.240
really good when it's massaged. Just stroking my hands down

1082
04:49:46.400 --> 04:49:53.520
the sides of your body, just below your arms, all

1083
04:49:53.560 --> 04:50:06.080
the way down to your hips. Now move into your

1084
04:50:06.200 --> 04:50:11.639
stomach area. I'm going to stand one side of you

1085
04:50:12.279 --> 04:50:16.799
like I did when I did your lower back. We're

1086
04:50:16.799 --> 04:50:22.319
gonna do a similar process of just stretching the muscles

1087
04:50:22.360 --> 04:50:36.000
from your side, gently massaging from one side to the next,

1088
04:50:38.319 --> 04:50:45.119
move in a whole area from below your ribs all

1089
04:50:45.200 --> 04:50:55.680
the way down to below your belly button. I'm then

1090
04:50:55.840 --> 04:50:59.040
move around to the other side of you and repeat

1091
04:50:59.119 --> 04:51:18.919
that process of relaxing deeply, calmly. You feel loose, You

1092
04:51:19.080 --> 04:51:25.040
feel free. And it's something about having your stomach massage

1093
04:51:26.279 --> 04:51:33.000
that's different from any other part because we do have

1094
04:51:33.159 --> 04:51:37.560
a tendency of holding a different kind of stress in

1095
04:51:37.680 --> 04:51:47.159
our stomach that we may not be aware of. As

1096
04:51:47.240 --> 04:51:52.759
I now massage your stomach in front of your stomach,

1097
04:51:54.720 --> 04:52:05.680
making circles around your belly button, and then going the

1098
04:52:05.759 --> 04:52:15.599
other way around, there's a gentleness and a freedom that

1099
04:52:15.799 --> 04:52:27.159
comes from feeling how you're feeling. As I now move

1100
04:52:27.680 --> 04:52:34.759
down the tops of your thighs, the muscles massaging them,

1101
04:52:36.319 --> 04:52:39.720
and I can do this two legs at the same time,

1102
04:52:41.919 --> 04:52:51.240
pressing down massaging deeply those muscles in your thighs the

1103
04:52:51.400 --> 04:52:59.959
front of your thighs and moving down to your knee

1104
04:53:00.159 --> 04:53:13.119
is gently massaging your knees. Sliding down your shins, putting

1105
04:53:13.279 --> 04:53:20.799
pressure on either side of your shin gently, softly but

1106
04:53:21.080 --> 04:53:34.759
firmly moving down to your ankles, stroking the tops of

1107
04:53:34.880 --> 04:53:45.400
your feet, and then with each foot in each hand,

1108
04:53:46.279 --> 04:53:54.599
just gently messaging the whole of the foot, the top,

1109
04:53:54.880 --> 04:54:02.880
the bottom, your heel, your ankle, your toes, message in

1110
04:54:03.200 --> 04:54:12.400
every part of your feet. Feel so good, just to

1111
04:54:12.560 --> 04:54:31.400
let go and enjoy the process. Enjoy feeling so deeply relaxed,

1112
04:54:38.200 --> 04:54:44.520
so much comfort, and so many feelings that come just

1113
04:54:44.680 --> 04:55:00.240
from touching your skin. And you can just lie yeah,

1114
04:55:02.279 --> 04:55:11.000
for as long as you choose enjoying the feeling of

1115
04:55:11.360 --> 04:55:36.159
deep comfort from being massaged by me. Enjoy feeling deeply

1116
04:55:41.040 --> 04:55:54.000
rax But all we're gonna do is blow out some candles.

1117
04:55:56.520 --> 04:56:11.599
In your mind, there are going to be a hundred candles,

1118
04:56:18.720 --> 04:56:24.520
and you're going to blow each one out individually, one

1119
04:56:24.880 --> 04:56:32.279
by one, starting at one hundred. As I count down

1120
04:56:37.479 --> 04:56:44.319
all the way down to one, and each time I

1121
04:56:44.639 --> 04:56:53.680
say a number, you can imagine that candle in front

1122
04:56:53.759 --> 04:57:04.759
of you, and I'd like you to actually physically gently

1123
04:57:04.919 --> 04:57:20.599
blow that candle out, just so it's not big blows,

1124
04:57:21.000 --> 04:57:34.840
just a gentle, and that candle will extinguish. And then

1125
04:57:35.000 --> 04:57:42.200
I'll say the next number as we moved down, and

1126
04:57:42.400 --> 04:57:48.720
you can just h blow that one out as well.

1127
04:57:54.639 --> 04:58:03.200
And as we move down the numbers, you'll find yourself

1128
04:58:04.319 --> 04:58:12.919
feeling more and more relaxed. If you need to sleep,

1129
04:58:13.840 --> 04:58:25.959
you also find yourself becoming incredibly tired and sleeping. In fact,

1130
04:58:26.080 --> 04:58:36.119
you may struggle to blow out all one hundred of

1131
04:58:36.279 --> 04:58:54.720
these candles. As you feel more and more deeply relaxed,

1132
04:59:01.400 --> 04:59:19.360
more and more deeply tired, And the further you go down,

1133
04:59:22.000 --> 04:59:35.639
the more your mind starts to drift. You may find

1134
04:59:36.040 --> 04:59:50.439
that you stop listening to me after a while. And

1135
04:59:50.680 --> 04:59:59.720
even though there maybe background sounds where you are, you

1136
05:00:00.119 --> 05:00:15.240
aware of those sounds at the moment, be me start

1137
05:00:15.639 --> 05:00:30.919
to just not even notice them at all, because they're unimportant.

1138
05:00:38.959 --> 05:00:44.159
Where I am, I've got the sounds of the birds,

1139
05:00:46.000 --> 05:00:51.639
there's horrors, the pigeon who likes to say hello sometimes,

1140
05:00:54.560 --> 05:01:00.159
and there's the odd plane that goes by. May be

1141
05:01:02.439 --> 05:01:13.319
traffic and trains in the distance, but none of that

1142
05:01:13.639 --> 05:01:28.520
scenems important whatsoever. More candles you blow out less important.

1143
05:01:30.040 --> 05:01:45.279
Anything is more candles you blow out. The further you

1144
05:01:45.599 --> 05:02:05.599
seem to move away from sounds and from general date days,

1145
05:02:06.040 --> 05:02:21.080
stuff seems to just move away on its own. You

1146
05:02:21.799 --> 05:02:42.560
feel more calma with every candle you blow out, guiding

1147
05:02:42.799 --> 05:02:59.119
you the next number, do you hear me say? And

1148
05:02:59.279 --> 05:03:17.159
then you blow that candle out to so easy, so simple.

1149
05:03:26.720 --> 05:03:40.720
We're gonna start by introducing the first candle, which is

1150
05:03:40.799 --> 05:03:58.080
a hundred. First candle, she is one hundred. When you

1151
05:03:59.000 --> 05:04:15.279
blow that candle out, you'll find immediately a slight change

1152
05:04:19.159 --> 05:04:27.400
in how you feel, as well as a real sense

1153
05:04:27.599 --> 05:04:58.200
of positivity growing within you, relaxation and sleepiness expanding. Starting

1154
05:04:58.919 --> 05:05:50.759
with one hundred, that candle now ninety nine, candle ninety eight,

1155
05:06:11.279 --> 05:07:28.880
can do ninety seven, cam ninety six and ninety five

1156
05:07:44.360 --> 05:09:14.479
and ninety four, candle ninety three, candle ninety two and

1157
05:09:23.360 --> 05:10:46.200
ninety one, ten to ninety, eighty nine and eighty eight

1158
05:11:16.439 --> 05:14:28.000
and eight candle eighties eight five two fen fen eighty two,

1159
05:15:35.439 --> 05:17:56.520
andy two one, candle seventy nine, candle seventy eight, candle

1160
05:18:01.159 --> 05:19:02.279
seventy seven, candle seventy six, candle seventy five, candle seventy four,

1161
05:19:14.159 --> 05:20:19.759
candle seventy three, candle seventy two, candle seventy one, candle

1162
05:20:22.560 --> 05:21:20.200
seventy one and seventy and sixty nine candle sixty eight,

1163
05:21:30.000 --> 05:22:32.680
candle sixty seven, candle sixty five candle sixty four, candle

1164
05:22:34.840 --> 05:23:27.279
sixty four, candle sixty three, candle sixty and sixty one,

1165
05:23:49.959 --> 05:25:16.840
candle sixty and fifty nine, hand fifty eight, candle fifty seven,

1166
05:25:36.200 --> 05:27:04.520
candle fifty six, candle fifty five, candle fifty four, handle

1167
05:27:07.040 --> 05:28:30.360
fifty three, candle fifty two, candle fifty two, ten to

1168
05:28:34.040 --> 05:30:38.639
the candle fifty one, candle fifty, candle foty nine, candle

1169
05:30:42.840 --> 05:32:29.880
forty eight, candle forty seven, candle four forty six, candle

1170
05:32:33.279 --> 05:34:32.639
forty five, handle forty two, candle for you one end forty,

1171
05:35:11.200 --> 05:37:12.200
candle thirty nine, hand thirty eight, Canto thirty seven, Canto

1172
05:37:14.599 --> 05:39:22.400
thirty five, thirty four, handle thirty three, hand thirty one,

1173
05:40:05.639 --> 05:43:09.439
candle thirty and twin ten nine, canned twenty eight, handle

1174
05:43:13.599 --> 05:45:27.759
twenty seven, candle twenty six, can twenty five and choin

1175
05:45:29.319 --> 05:47:22.720
tief f haendle twenty three, hand twenty tap two and

1176
05:47:27.159 --> 05:50:09.200
do you want and to winy mchend ninety, candle seventeen,

1177
05:50:54.959 --> 05:56:15.040
candle stay cancel fourtein en tu chendle eleven chens game nine,

1178
05:57:12.880 --> 06:00:26.240
cam to eight, chendo six camp can four and doy

1179
06:01:29.000 --> 06:02:44.720
two two candle or let go of all of those thoughts, worries,

1180
06:02:45.040 --> 06:02:51.159
concerns about the past, thoughts about the future, and even

1181
06:02:52.639 --> 06:02:56.959
things you've been thinking about today. Just let it all

1182
06:02:57.040 --> 06:03:03.279
go because none of it is useful in this moment.

1183
06:03:08.159 --> 06:03:09.959
This is your.

1184
06:03:10.319 --> 06:03:29.200
Opportunity to just focus on feeling relaxed, allowing yourself to

1185
06:03:30.159 --> 06:03:39.639
get in touch with that natural sense of peace that

1186
06:03:39.759 --> 06:03:46.439
we all have within us. It's available for everyone. It

1187
06:03:46.680 --> 06:03:51.720
just sometimes takes a little bit of effort to set

1188
06:03:51.880 --> 06:03:57.680
up the right time and place in order for you

1189
06:03:58.000 --> 06:04:07.000
to just let go. Because when you do decide to

1190
06:04:07.159 --> 06:04:12.400
let go and relax, that's what your body starts to

1191
06:04:12.520 --> 06:04:22.919
do because you've chosen. You've chosen to just allow your

1192
06:04:23.000 --> 06:04:28.599
body to unwind and your mind starts to slow down.

1193
06:04:31.919 --> 06:04:36.360
And it's a nice feeling. It's a nice feeling at

1194
06:04:36.360 --> 06:04:42.279
the beginning, just to know that you have chosen to

1195
06:04:42.479 --> 06:04:51.520
decide to relax deeply, and because you've made that decision,

1196
06:04:53.319 --> 06:05:00.200
your body will just follow suit. Because sometimes all all

1197
06:05:00.319 --> 06:05:05.080
the muscles in your body need is just permission from

1198
06:05:05.200 --> 06:05:14.520
you to relax. Because so often we're busy, we're going

1199
06:05:14.599 --> 06:05:18.840
from here to there, we're walking around and we're doing stuff,

1200
06:05:21.159 --> 06:05:27.520
and the body doesn't have any time or space to

1201
06:05:27.720 --> 06:05:34.680
really relax deeply, So it kind of waits for you

1202
06:05:35.000 --> 06:05:44.159
to lead the way, waits for your permission. And when

1203
06:05:44.200 --> 06:05:50.759
you do give your permission, when you give the say

1204
06:05:50.880 --> 06:05:57.240
so we need say okay, it's time for your body

1205
06:05:58.919 --> 06:06:06.759
to let go complete weekly and relax totally, your body

1206
06:06:06.959 --> 06:06:15.959
just follows. It's like a breath of relief. Ah, I'm good,

1207
06:06:16.040 --> 06:06:22.959
I can now relax. That feeling at the end of

1208
06:06:23.040 --> 06:06:26.279
a day of a very physical day that you may

1209
06:06:26.360 --> 06:06:30.200
experience in the past. But you get home and you

1210
06:06:30.400 --> 06:06:34.119
just sit down on a chair, maybe you kick your

1211
06:06:34.240 --> 06:06:40.360
shoes off and not ah, feels so nice knowing that

1212
06:06:40.439 --> 06:06:44.479
you don't have to get up again for a little

1213
06:06:44.520 --> 06:06:48.159
while at least if you choose, you can just sit

1214
06:06:48.319 --> 06:07:00.840
there for maybe an hour to It feels blissful. And

1215
06:07:01.159 --> 06:07:06.119
just by sitting down like that, your body knows that

1216
06:07:06.240 --> 06:07:11.720
it's time to relax. Your body has been given permission

1217
06:07:11.919 --> 06:07:21.599
from you. Because it's a mindset in your mind, you're

1218
06:07:21.680 --> 06:07:33.439
prepared to let go of everything and just completely allow

1219
06:07:33.840 --> 06:07:41.840
all the stress of your body to evaporate and in

1220
06:07:42.040 --> 06:07:55.959
tensions can just gradually vanish. It's almost like magic, really,

1221
06:08:01.560 --> 06:08:08.599
because that sense of relaxation in your body is a

1222
06:08:08.720 --> 06:08:15.159
very natural state. It's not something unusual. It may feel

1223
06:08:15.279 --> 06:08:18.919
unusual when you first start to relax, if you if

1224
06:08:18.959 --> 06:08:23.319
you haven't really spent a lot of time focusing and

1225
06:08:24.040 --> 06:08:28.560
giving yourself this space to let go completely and relax

1226
06:08:29.520 --> 06:08:36.200
may seem are most alien, but it isn't. It's actually

1227
06:08:37.520 --> 06:08:42.680
the most natural thing in the world to let go completely,

1228
06:08:44.400 --> 06:08:52.200
to relax totally, the most natural thing in the world

1229
06:08:54.840 --> 06:09:04.919
to allow yourself to feel really calm in your mind.

1230
06:09:07.520 --> 06:09:15.200
And it is almost like a literal unwinding. It's like

1231
06:09:15.360 --> 06:09:22.919
you press a button and all the tension just releases,

1232
06:09:24.319 --> 06:09:27.720
and it's like a wheel, like a cog, like the

1233
06:09:27.799 --> 06:09:31.720
inside of a clock, just unwinding. And it's almost like

1234
06:09:31.880 --> 06:09:36.959
you could see the little wind up knob that's used

1235
06:09:37.880 --> 06:09:41.880
just going the opposite way that you choose to wind

1236
06:09:41.959 --> 06:09:50.479
it up, and the energy that frenetic stress for energy

1237
06:09:52.000 --> 06:10:02.279
gradually winding down, losing its power, losing its strength as

1238
06:10:02.360 --> 06:10:11.400
a sense of relaxation becomes stronger and deeper, and.

1239
06:10:11.720 --> 06:10:12.279
You may.

1240
06:10:13.720 --> 06:10:20.639
Find a the more relaxed you feel, that your mind

1241
06:10:21.080 --> 06:10:30.360
starts to wander. Maybe just seem to stop listening to

1242
06:10:30.520 --> 06:10:34.959
me for a while, and your mind goes somewhere else,

1243
06:10:36.360 --> 06:10:42.200
and then you realize you're listening to me again, and

1244
06:10:42.319 --> 06:10:51.360
that's just your mind drifting to sleep, which is quite natural,

1245
06:10:52.880 --> 06:11:00.799
because sometimes when we're stressed and tense, we're not mean

1246
06:11:00.880 --> 06:11:05.360
I actually be aware of what we need, what we

1247
06:11:05.520 --> 06:11:14.159
physically your emotionally need in this moment. But when you

1248
06:11:14.880 --> 06:11:22.040
allow your body and mind to relax completely and you

1249
06:11:22.200 --> 06:11:31.360
let go of all thoughts, concerns, worries, ideas, all letting

1250
06:11:31.400 --> 06:11:40.400
them go, allowing them to drop onto the floor, when

1251
06:11:40.479 --> 06:11:46.439
you start to get in touch with the feelings of

1252
06:11:48.319 --> 06:11:58.720
such relaxation, this feels so nice, to be in touch

1253
06:11:59.159 --> 06:12:05.400
with the calmness of the different body parts as they

1254
06:12:08.200 --> 06:12:21.639
become looser and looser. Even your breathing seems easier and

1255
06:12:21.840 --> 06:12:31.000
more natural, effortless, as that cool air enters through your

1256
06:12:31.119 --> 06:12:41.479
mouth or nose into your lungs, breathing in comforts and relaxation,

1257
06:12:44.080 --> 06:12:50.040
and then just breathing out any excess remain intention or

1258
06:12:50.200 --> 06:13:00.720
stress from every part of your body and mind. And

1259
06:13:00.799 --> 06:13:05.799
as you start to focus on your mind, maybe you

1260
06:13:06.119 --> 06:13:14.200
notice that things come to a standstill or maybe just

1261
06:13:14.919 --> 06:13:22.959
much much lower than before, because your mind is not

1262
06:13:23.360 --> 06:13:34.000
really needed when listening to my voice, which allows your

1263
06:13:34.159 --> 06:13:42.560
mind to relax just as deeply as your body. And

1264
06:13:42.720 --> 06:13:54.520
that's synchronicity between the relaxation of your body and relaxation

1265
06:13:55.520 --> 06:14:07.319
of your mind. Let you know, feeling completely calm, loose,

1266
06:14:07.680 --> 06:14:21.880
and relaxed really is a great healing experience fear and

1267
06:14:22.159 --> 06:14:34.639
has so many positive benefits for your body, mind, and

1268
06:14:34.759 --> 06:14:41.720
your life. To be able to let go over everything

1269
06:14:43.439 --> 06:14:52.080
and to relax completely in all parts of your body

1270
06:14:53.439 --> 06:15:02.560
and mind. Even your bones has a relaxed all your

1271
06:15:02.799 --> 06:15:15.840
muscles are relaxed, even the skin that covers your body

1272
06:15:18.759 --> 06:15:36.319
is relaxed. Every hair that you have is also deeply relaxed.

1273
06:15:42.479 --> 06:15:51.319
And your brain really starts to feel the benefits.

1274
06:15:52.639 --> 06:15:52.959
Of this.

1275
06:15:54.560 --> 06:16:06.759
Healing relaxation. And then as you focus on the inside

1276
06:16:06.919 --> 06:16:12.119
of your scalp where your brain is, you can start

1277
06:16:12.720 --> 06:16:27.159
to realize and notice the benefits of your brain relaxing deeply. Then,

1278
06:16:27.240 --> 06:16:38.680
as your brain continues to relax sends those messages to

1279
06:16:39.479 --> 06:16:46.799
the rest of your body and to mind to re

1280
06:16:47.840 --> 06:17:09.200
relax even more deeply, relax in the more completely, letting

1281
06:17:09.439 --> 06:17:21.159
go of any remaining thoughts or concerns, allow them just

1282
06:17:21.400 --> 06:17:27.919
to drop onto the floor because they're no longer necessary

1283
06:17:29.200 --> 06:17:44.159
in this moment, in this moment of deep relaxation and calmness, filling.

1284
06:17:46.360 --> 06:17:47.360
Your brain.

1285
06:17:48.959 --> 06:18:17.680
With deep concentrated healing, harming, relaxing every part of your brain, feeling.

1286
06:18:20.279 --> 06:18:22.240
So loose.

1287
06:18:23.439 --> 06:18:38.759
And comfortable, so relaxed and be peaceful. Your brain feels

1288
06:18:40.360 --> 06:18:49.479
so light, that's so healthy in that sense of deep

1289
06:18:50.919 --> 06:19:05.639
deep comfort really does allow you to enjoy those ever

1290
06:19:05.959 --> 06:19:17.119
increasing sensations of comfort that are spreading throughout your body,

1291
06:19:21.439 --> 06:19:27.919
relaxing each and every muscle of your body.

1292
06:19:30.000 --> 06:19:30.080
E.

1293
06:19:32.159 --> 06:19:51.360
Deeper and deeper, much more deeper than before, much more

1294
06:19:53.400 --> 06:20:07.119
comfort spreading through your body in your mind, be so

1295
06:20:09.000 --> 06:20:25.080
peaceful and calm, so very very peaceful in avery part

1296
06:20:27.720 --> 06:20:42.880
of your body, letting go of a everything averything, so

1297
06:20:44.240 --> 06:21:01.200
peaceful and calm, so relax a very second the passes

1298
06:21:04.240 --> 06:21:05.159
you feel.

1299
06:21:07.200 --> 06:21:14.279
Deeper deeper, relax.

1300
06:21:17.560 --> 06:21:26.119
Deeper and deeper, relax.

1301
06:21:28.560 --> 06:21:44.319
Calm, so calm, peace, for so very peace.

1302
06:21:47.080 --> 06:21:50.439
From your head down to your ties.

1303
06:21:53.599 --> 06:22:02.799
Such peace and comfort for in all all the time,

1304
06:22:05.680 --> 06:22:07.639
Such peace.

1305
06:22:08.240 --> 06:22:17.080
And comfort spreading through your body and mind.

1306
06:22:19.360 --> 06:22:33.279
Deeper, deeper, such comforts, spreading and sinking deeper.

1307
06:22:35.400 --> 06:22:51.279
Into airy muscle your body. So you feel amazing, so laxed,

1308
06:22:54.720 --> 06:23:21.200
so peace so so peaceful, letting go. Going to do

1309
06:23:21.479 --> 06:23:28.880
a body scan, focusing on firstly how you feel in

1310
06:23:29.000 --> 06:23:34.400
your body, not trying to change how you feel, not

1311
06:23:34.880 --> 06:23:39.639
trying to relax, not trying to move away from any

1312
06:23:39.720 --> 06:23:48.799
discomfort or stress or tension. Just accepting, observing and accepting

1313
06:23:49.439 --> 06:23:52.799
how you feel in the different parts of your body,

1314
06:23:54.759 --> 06:24:03.840
just allowing yourself to be exactly as you are, to notice,

1315
06:24:04.599 --> 06:24:12.720
to get in touch with how you actually feel in

1316
06:24:12.880 --> 06:24:21.479
this moment. So I'm going to start off by focusing

1317
06:24:22.759 --> 06:24:35.319
on your hands. Just be aware of your hands. I'd

1318
06:24:35.439 --> 06:24:39.880
like you to move your hands around, just maybe move

1319
06:24:39.919 --> 06:24:45.479
your fingers a little bit. I've been and closing your

1320
06:24:45.599 --> 06:24:53.119
hands very gently, just so that you can get in

1321
06:24:53.319 --> 06:25:05.479
touch with how your hands and your fingers feel, very

1322
06:25:06.599 --> 06:25:24.479
very slow movements. Focusing now on your feet, and if

1323
06:25:24.520 --> 06:25:28.560
you can just do kind of an equivalent with your

1324
06:25:28.680 --> 06:25:35.799
feet is you've just done with your hands, Maybe turn

1325
06:25:35.959 --> 06:25:43.479
in your ankles, moving your feet around, moving your toes

1326
06:25:43.759 --> 06:25:57.080
gently but only very gently and very slowly, noticing how

1327
06:25:58.840 --> 06:26:12.279
your feet feel in this moment. Focusing now and your eyes.

1328
06:26:15.319 --> 06:26:22.400
I'd like you to just focus on your eyelids. Maybe

1329
06:26:22.520 --> 06:26:25.240
you can open and close your eyes a couple of

1330
06:26:25.360 --> 06:26:30.799
times to really get in touch with how you feel

1331
06:26:30.880 --> 06:26:38.919
when you do close your eyes. The muscle changes in

1332
06:26:39.040 --> 06:26:45.880
your eyes when you do close them, maybe raising your eyebrows,

1333
06:26:47.639 --> 06:26:55.439
it stretches the tops of your eyes, perhaps squinting your eyes,

1334
06:26:59.200 --> 06:27:04.560
scrunching up your eyes just so you can hear it again,

1335
06:27:04.799 --> 06:27:18.279
touch with all aspects of how your eyes feel. Right now,

1336
06:27:27.680 --> 06:27:33.680
now focusing on your thighs, and you know it just

1337
06:27:33.720 --> 06:27:42.080
starts you to gently tense your thighs, just very very gently,

1338
06:27:44.400 --> 06:27:55.040
just enough so you can become more attuned to the

1339
06:27:56.360 --> 06:28:04.840
physical sensation of your upper legs, the front of your thighs,

1340
06:28:05.119 --> 06:28:16.159
and the backs of your thighs. Noticing and observing how

1341
06:28:18.479 --> 06:28:33.560
your thighs fear. Right now, moving your focus to the

1342
06:28:33.639 --> 06:28:40.159
back of your neck, just noticing the back of your

1343
06:28:40.279 --> 06:28:46.680
neck the muscles, and of course they lead to the

1344
06:28:46.959 --> 06:28:51.360
side of your neck. They also lead to the top

1345
06:28:51.439 --> 06:28:57.759
of your back, which leads to your shoulders. So it's

1346
06:28:57.799 --> 06:29:03.639
your focus on the back of your neck. Maybe you

1347
06:29:03.799 --> 06:29:10.439
can move your head gently upwards as if you're looking up,

1348
06:29:12.400 --> 06:29:18.000
Maybe moving your head down as if you were looking down.

1349
06:29:21.159 --> 06:29:26.040
Perhaps moving your head side to side, right to left,

1350
06:29:28.080 --> 06:29:39.200
only very slowly and very gently. I'm not trying to

1351
06:29:39.639 --> 06:29:50.479
force anything. It has to be very very gentle, just

1352
06:29:51.159 --> 06:29:51.680
so that.

1353
06:29:51.880 --> 06:29:55.599
You can be more.

1354
06:29:57.240 --> 06:30:06.639
In touch with the feelings, with the sensations, the physical

1355
06:30:08.040 --> 06:30:17.319
sensations of how the back of your neck feels right now.

1356
06:30:24.880 --> 06:30:32.840
As we now focus on the tops of your arms,

1357
06:30:35.200 --> 06:30:40.080
the parts where your biceps and your triceps are between

1358
06:30:40.119 --> 06:30:47.840
your elbow and your shoulders. Should focus on those parts

1359
06:30:48.840 --> 06:30:54.520
the tops of your arms. You may like to just

1360
06:30:55.319 --> 06:31:06.599
tense them, but very very gently and slowly, so you're

1361
06:31:06.639 --> 06:31:16.119
not straining or putting any pressure whatsoever on your arms.

1362
06:31:18.799 --> 06:31:25.439
It's just so that you can gain more of a

1363
06:31:25.799 --> 06:31:36.919
sense of how your upper arms are feeling in this moment,

1364
06:31:39.919 --> 06:31:50.639
and just noticing as you gently, very gently and slowly

1365
06:31:52.439 --> 06:32:03.360
tighten the muscles and then let go. Notice how the

1366
06:32:03.560 --> 06:32:05.799
tops of your arms feel.

1367
06:32:08.319 --> 06:32:08.840
Right now.

1368
06:32:17.000 --> 06:32:27.799
As a now focus on your stomach, the area the

1369
06:32:27.919 --> 06:32:34.479
lower abdomen area below your bellygutton, moving all the way

1370
06:32:34.639 --> 06:32:48.479
down to your hips, just above your grind. Maybe you're

1371
06:32:48.520 --> 06:32:58.319
able to tense these muscles in the area very very

1372
06:32:58.479 --> 06:33:11.400
gently and slowly, if that's a difficult thing to do,

1373
06:33:12.680 --> 06:33:20.880
and maybe you can just move your body pushing your

1374
06:33:21.000 --> 06:33:25.840
stomach up, maybe moving a little bit to the side

1375
06:33:26.439 --> 06:33:34.599
using your hips, just so you can get more in

1376
06:33:35.000 --> 06:33:49.400
tune with how your lower captamen area is feeling in

1377
06:33:49.560 --> 06:34:07.439
this moment. Just noticing the call sensations of your lower

1378
06:34:07.759 --> 06:34:32.000
abdomen as you move your attention to your mouth, noticing

1379
06:34:32.279 --> 06:34:41.479
your lips and inside your mouth, your teeth, your guns,

1380
06:34:42.880 --> 06:34:58.680
your tongue, just noticing how your tongue and your mouth feels.

1381
06:35:01.759 --> 06:35:01.799
It.

1382
06:35:01.919 --> 06:35:10.959
May help by moving your tongue around your mouth, moving

1383
06:35:11.040 --> 06:35:18.400
it to your left, maybe pressing it gently against the

1384
06:35:18.680 --> 06:35:24.880
side of your mouth, and then to the right, gently

1385
06:35:25.400 --> 06:35:32.040
to the side of your mouth, perhaps pressing up against

1386
06:35:32.159 --> 06:35:40.200
the top of your mouth, and then down gently against

1387
06:35:40.279 --> 06:35:50.799
the bottom of your mouth, always very slowly, in a

1388
06:35:51.360 --> 06:36:10.759
very very gentle so that you can be aware of

1389
06:36:11.040 --> 06:36:33.200
how you feel in your mouth area. Now I'm going

1390
06:36:33.360 --> 06:36:49.639
to focus on your wrists, and I'll ask you to

1391
06:36:49.880 --> 06:36:59.720
maybe just routine your wrists by moving your hands in

1392
06:36:59.799 --> 06:37:13.159
a circular motion very gently and slowly, just so that

1393
06:37:13.439 --> 06:37:34.080
you can feel the sensations that you are currently experiencing

1394
06:37:34.759 --> 06:37:45.840
in your wrists. Perhaps move in your hands.

1395
06:37:47.040 --> 06:37:48.479
Up and down.

1396
06:37:50.919 --> 06:38:13.520
Again very very gently and slowly, very gentle.

1397
06:38:16.880 --> 06:38:18.599
And slow.

1398
06:38:31.720 --> 06:38:48.119
As we now start to observe your lower back. The

1399
06:38:48.439 --> 06:38:58.360
bad part is just above of your hips where your

1400
06:38:58.479 --> 06:39:11.520
cocksix are a whole area which also really does include

1401
06:39:12.279 --> 06:39:18.520
the sides of your body because those muscles are very

1402
06:39:18.639 --> 06:39:29.919
much connected. As those muscles also move into your hip

1403
06:39:30.000 --> 06:39:38.119
area connecting to your buttocks the sides of your hips,

1404
06:39:46.680 --> 06:39:55.000
and if you're physically able to do so, maybe you

1405
06:39:55.159 --> 06:40:08.919
can very gently just move your body evices slightly, very slowly,

1406
06:40:12.040 --> 06:40:30.000
some side to side, just enough to gauge how you

1407
06:40:30.279 --> 06:40:47.319
feel in your lower back. Perhaps it could even move

1408
06:40:47.520 --> 06:41:01.599
your hips gently up and down, gently and slowly in

1409
06:41:01.959 --> 06:41:02.360
order to.

1410
06:41:07.000 --> 06:41:08.560
Be in touch.

1411
06:41:10.919 --> 06:41:34.680
With the physical sensations of your law back. As we know.

1412
06:41:35.119 --> 06:41:50.279
Move to your attention to your jaw, an area for

1413
06:41:50.479 --> 06:41:55.720
your chin, all the way up to near where your

1414
06:41:55.919 --> 06:41:56.520
ears are.

1415
06:42:00.119 --> 06:42:01.319
All of your jaw.

1416
06:42:11.599 --> 06:42:18.439
You can just if it's okay to do sid gently

1417
06:42:19.919 --> 06:42:29.759
open your mouth, not wide, no stretching, just very gently

1418
06:42:30.159 --> 06:42:44.360
and slowly opening your mouth in closing your mouth very

1419
06:42:44.639 --> 06:43:09.880
gently and slowly, so you can be in touch with

1420
06:43:10.240 --> 06:43:46.680
how your jaw feels. Now I to sit now your

1421
06:43:46.919 --> 06:44:01.439
chest area, and you don't need to do anything to

1422
06:44:01.680 --> 06:44:08.240
move your chest because it moves every time you breathe,

1423
06:44:13.360 --> 06:44:26.560
and it moves very gently and slowly, automatically re each

1424
06:44:27.119 --> 06:44:42.119
breath you take. As you focus on how your chest

1425
06:44:47.279 --> 06:45:28.159
feels when you breathe, move in your focus to your forearms,

1426
06:45:30.639 --> 06:45:46.799
your elbows. Maybe you're able to very gently and slowly

1427
06:45:49.240 --> 06:45:57.799
tense the muscles in your forearms, and when you do that,

1428
06:45:58.279 --> 06:46:31.400
you can feel your elbows as well. Very gently and slowly, gently.

1429
06:46:34.279 --> 06:46:36.279
And softly.

1430
06:46:39.799 --> 06:47:18.720
Obsad your forearms and dilbours. Now focus of the rest

1431
06:47:18.840 --> 06:47:31.880
of your back, your upper back in the middle, the

1432
06:47:32.240 --> 06:47:54.560
middle of your back. A gain this part of your body. News. Also,

1433
06:47:55.319 --> 06:48:06.439
every time you pray, you may not notice that usually

1434
06:48:11.840 --> 06:48:18.240
makes you observe your upper back in the middle of

1435
06:48:18.439 --> 06:48:43.439
your back. You can really feel that gentle and slow movement.

1436
06:49:18.000 --> 06:49:31.759
Moving your focus into your hip area, your buttees, your grain,

1437
06:49:34.439 --> 06:50:09.240
there's muscles and those bones in your midsection. Just noticing

1438
06:50:11.680 --> 06:50:31.959
how your hips feel. Right now, you can very very

1439
06:50:32.560 --> 06:50:47.360
gently move your hips, maybe side to side, very gently

1440
06:50:47.639 --> 06:51:44.240
and sam softly and slowly. Everything starts to slow down,

1441
06:51:50.720 --> 06:51:56.439
including the thoughts in your mind and your mind itself

1442
06:51:59.599 --> 06:52:06.279
just starts to gradually. It doesn't have to be instant,

1443
06:52:06.400 --> 06:52:14.400
but just gradually starting too. It's almost like time is

1444
06:52:14.799 --> 06:52:25.959
strength chin It's a slower pace to maybe what you're

1445
06:52:26.319 --> 06:52:33.919
used to in your day to day life. It's a

1446
06:52:34.200 --> 06:53:01.119
slower movement of energy, very small movements which make up

1447
06:53:01.479 --> 06:53:09.040
the larger movements, which is always the case. Now, when

1448
06:53:09.080 --> 06:53:14.240
you move your hand, it might seem like it's one movement,

1449
06:53:14.360 --> 06:53:22.319
but it's lots of minute different muscles moving in accordance

1450
06:53:22.400 --> 06:53:33.599
with each other. And what happens in this space that

1451
06:53:33.759 --> 06:53:52.959
we're sharing is we move from that big movement into

1452
06:53:53.080 --> 06:54:10.439
those smaller movements. Starting to focus on how your body feels,

1453
06:54:12.240 --> 06:54:16.520
not just as a whole, not just oh, i'm feel

1454
06:54:16.560 --> 06:54:21.240
in this way. I'm feeling stressed or tense, or I'm

1455
06:54:21.319 --> 06:54:26.680
feeling relaxed and calm. I'm feeling this way, I'm feeling

1456
06:54:26.759 --> 06:54:37.919
that way. Starting to notice that your body begins to

1457
06:54:38.080 --> 06:54:55.000
present to you small feelings around your body, small physical

1458
06:54:55.319 --> 06:55:14.279
sensations in your lef whether pleasurable or not. Maybe resisting

1459
06:55:14.400 --> 06:55:22.680
the temptation to label them or to judge them those feelings,

1460
06:55:24.919 --> 06:55:29.439
just thinking them, thinking about them is just being neutral,

1461
06:55:32.040 --> 06:55:47.360
just feelings, not being particularly concerned, but just noticing what

1462
06:55:47.560 --> 06:56:00.840
your body is telling you. The feelings in your arms,

1463
06:56:03.880 --> 06:56:08.799
instead of feeling the whole of the arm, Maybe notice

1464
06:56:09.080 --> 06:56:21.919
those individual feelings for all those different muscles and the skin,

1465
06:56:25.159 --> 06:56:30.959
the hairs of your arms, all the internal parts of

1466
06:56:31.080 --> 06:56:47.360
your arms, the veins, the bones, just being aware of

1467
06:56:50.479 --> 06:56:56.880
maybe your elbow on your right arm has a certain feeling.

1468
06:56:59.000 --> 06:57:12.680
Maybe you're left rest also has its own individual physical sensation.

1469
06:57:25.119 --> 06:57:31.840
What about your forearm on your right arm, your right forearm,

1470
06:57:39.200 --> 06:57:45.279
there may not be any particular feeling that you could

1471
06:57:45.360 --> 06:57:53.200
even give a name to, may not feel like anything

1472
06:57:54.200 --> 06:58:05.000
other than just a feeling. Yeah, it's there. The feelings

1473
06:58:05.040 --> 06:58:11.040
in your shoulders, perhaps your shoulders when you think about them,

1474
06:58:12.040 --> 06:58:15.279
you're kind of almost like they're the same, you know,

1475
06:58:16.520 --> 06:58:21.639
the same feeling, almost like both of your shoulders are

1476
06:58:21.720 --> 06:58:34.520
just one thing. Of course they're not. And when you

1477
06:58:34.720 --> 06:58:40.720
focus on your left shoulder and then on your right shoulder,

1478
06:58:42.759 --> 06:58:47.279
maybe find that you move the muscles a little bit,

1479
06:58:48.799 --> 06:59:04.119
maybe tense the muscles gently, noticing the difference in each shoulder.

1480
06:59:14.919 --> 06:59:30.520
And your lower back, the left side of your lower

1481
06:59:30.639 --> 06:59:33.279
back and the right side of.

1482
06:59:33.360 --> 06:59:44.479
Your lower back of course that connection to your buttocks

1483
06:59:45.680 --> 06:59:57.400
and to your hips, and also moving up into the

1484
06:59:57.520 --> 07:00:10.720
middle of your back, and sometimes like right now. Actually,

1485
07:00:11.599 --> 07:00:15.240
when I focus on their part. When I focused on

1486
07:00:15.360 --> 07:00:21.159
my buttocks and then I focused on the middle of

1487
07:00:21.240 --> 07:00:24.119
my back, it almost felt like the muscles in my

1488
07:00:24.279 --> 07:00:34.240
lower back were being stretched very gently, just stretched a

1489
07:00:34.319 --> 07:00:42.439
little bit. Even though I wasn't doing anything to try

1490
07:00:42.720 --> 07:00:47.880
to stretch your lower back, it just seemed to happen.

1491
07:00:49.080 --> 07:01:06.680
The feeling of very gently stretching your lower back comes along.

1492
07:01:10.400 --> 07:01:33.720
I have feeling in your chest, just noticing what sensations

1493
07:01:35.319 --> 07:01:52.959
you are experiencing in your chest right now. And there's

1494
07:01:53.040 --> 07:01:57.200
so much of the chest. Obviously, there's the collar bone

1495
07:01:57.360 --> 07:02:00.680
leading to the chest. You've got the chat gust bone,

1496
07:02:03.959 --> 07:02:11.759
You've got the muscles in your chest. Of course, if

1497
07:02:11.799 --> 07:02:19.919
you're female, there's possibly the breasts. If you're male, you've

1498
07:02:20.000 --> 07:02:26.319
got the different well why not that different these days,

1499
07:02:26.360 --> 07:02:33.520
But there may be more muscles at the top of

1500
07:02:33.560 --> 07:02:41.200
the chest, but at the side underneath it's pretty much

1501
07:02:41.279 --> 07:02:44.720
the same. Whether you're a man or a woman. There's

1502
07:02:44.840 --> 07:02:51.639
muscles there, muscles that stretch out to your back as

1503
07:02:51.680 --> 07:02:55.520
well as breast tissue which stretches and moves into your back.

1504
07:03:00.400 --> 07:03:19.400
To just being aware of your chest, being with whatever

1505
07:03:19.639 --> 07:03:39.200
feeling there is in your chest, when I noticed that,

1506
07:03:39.959 --> 07:03:46.880
I focus on my chest, I feel it in my

1507
07:03:47.840 --> 07:03:51.599
back and my upper back. I mean, I guess the

1508
07:03:51.720 --> 07:04:00.240
obvious reason would be because you know, I'm breathe in yeah,

1509
07:04:02.560 --> 07:04:05.720
and it stretches my chest and my back at the

1510
07:04:05.799 --> 07:04:26.520
same time. It feels it feels okay, it doesn't feel

1511
07:04:29.200 --> 07:04:33.439
I got a little bit of pain in my right chest,

1512
07:04:35.759 --> 07:04:39.279
a little bit, not pain, but little discomfort, maybe.

1513
07:04:40.759 --> 07:04:49.279
Stiffness possibly, I don't know. I noticed my shoulders also

1514
07:04:51.000 --> 07:04:51.639
wanting to.

1515
07:04:53.959 --> 07:04:58.639
Flex for some reason. I think that's probably part of

1516
07:04:58.840 --> 07:05:07.799
my upper back, that connection between my shoulders marper back,

1517
07:05:09.599 --> 07:05:13.639
because I can move my shoulders and stretch the muscles

1518
07:05:14.400 --> 07:05:22.599
in my back, moving the shoulders backwards or up, which

1519
07:05:22.720 --> 07:05:28.759
then moves the I think it's the scapulous in your back.

1520
07:05:38.799 --> 07:05:46.479
It feels quite nice. Actually, A good thing about this

1521
07:05:46.759 --> 07:05:51.560
is you can, if you want to, you can just

1522
07:05:55.119 --> 07:06:06.799
flex or stimulate the various muscles in your body gently

1523
07:06:08.240 --> 07:06:11.720
in order to get more of a sense of how

1524
07:06:11.799 --> 07:06:26.680
they feel. And when you're relaxing. When you do tense

1525
07:06:26.799 --> 07:06:30.720
and muscle and you let it go and you let

1526
07:06:30.759 --> 07:06:39.759
it relax, it relaxes way more than it would normally

1527
07:06:44.720 --> 07:06:49.959
that you have to feel that you're able to do that,

1528
07:06:51.599 --> 07:06:57.319
there's no point doing it if there's an issue with

1529
07:06:57.520 --> 07:07:02.880
the per part of your body. You need to be

1530
07:07:03.520 --> 07:07:16.479
gentle with yourself at all times when relaxing deeply. It's

1531
07:07:16.520 --> 07:07:32.319
important to be kind to yourself as you notice your mind.

1532
07:07:36.639 --> 07:07:43.639
How much has your mind slowed down since we started

1533
07:07:45.080 --> 07:08:10.560
this recording. How calm and peaceful is your mind right now?

1534
07:08:17.479 --> 07:08:22.799
We have nothing to think about and just my voice

1535
07:08:23.080 --> 07:08:32.959
to listen to. Because you know, the intention behind this

1536
07:08:33.240 --> 07:08:42.400
recording is relaxation. At the very least, for you to

1537
07:08:42.680 --> 07:08:47.560
feel more relaxed at the end of the recording than

1538
07:08:47.599 --> 07:08:59.479
you did at the beginning, at the very least, for

1539
07:08:59.560 --> 07:09:08.439
your mind by to slow down because your body continues

1540
07:09:10.479 --> 07:09:27.080
to relax, because that's what you want to happen. That's

1541
07:09:27.200 --> 07:09:48.360
what you expect to happen, for relaxation to fill your body,

1542
07:09:56.599 --> 07:10:01.720
maybe calm in your mind to the point of boredom

1543
07:10:05.319 --> 07:10:49.080
when you start maybe to drift away. Drifting it's almost

1544
07:10:49.360 --> 07:10:58.560
as if you're moving further away from your body in

1545
07:10:58.680 --> 07:11:12.119
your mind, just leaving that there, kind of liking it.

1546
07:11:12.560 --> 07:11:18.479
An escape pod in the spaceship a movie, a space movie.

1547
07:11:18.560 --> 07:11:20.560
You know when they get into a little part in it,

1548
07:11:22.439 --> 07:11:38.479
since the mom far away from the spaceship, safe to

1549
07:11:38.639 --> 07:12:49.599
dream and continue to relax, drifting so slow and peaceful,

1550
07:13:05.720 --> 07:13:51.759
so relaxed and peaceful, and focusing on the feeding of

1551
07:13:51.959 --> 07:14:04.319
those individual parts of your body. That's a relaxing. One

1552
07:14:04.400 --> 07:14:21.159
by one, you may find that every now and then

1553
07:14:24.040 --> 07:14:35.240
you realize that you weren't listening to my voice because

1554
07:14:35.319 --> 07:14:46.799
your mind started to imagine something different, maybe started to

1555
07:14:49.080 --> 07:15:00.200
almost move into some kind of a dreamy state, and

1556
07:15:00.319 --> 07:15:06.840
then you become aware of my voice again. And even

1557
07:15:07.000 --> 07:15:13.720
though you may want to focus on my voice, you

1558
07:15:13.919 --> 07:15:21.840
may also wish to allow your mind to just drift

1559
07:15:25.040 --> 07:15:41.479
naturally into that space of comfort and safety. As you

1560
07:15:42.319 --> 07:15:59.400
feel more comfort spreading through your body like a warm

1561
07:15:59.560 --> 07:16:13.479
blank it covering you gently, keeping your body at just

1562
07:16:16.200 --> 07:16:33.680
the perfect temperature, and even if you can hear background sounds,

1563
07:16:39.240 --> 07:16:51.599
they just don't seem to matter anymore. There's that sense

1564
07:16:51.720 --> 07:17:08.119
of peace spreads through your mind like a gentle breeze,

1565
07:17:11.119 --> 07:17:23.759
yet strong enough to blow away all negativity, strong.

1566
07:17:23.520 --> 07:17:24.000
Enough to.

1567
07:17:27.400 --> 07:17:37.520
Remove from your mind any anxiety or stress that was

1568
07:17:37.720 --> 07:17:52.799
there before, and blow away any other thoughts or feelings

1569
07:17:53.200 --> 07:18:18.599
that just don't fit with the sense relaxation, that is

1570
07:18:18.919 --> 07:18:43.919
feeling your body and your mind. And as you focus

1571
07:18:44.200 --> 07:18:50.799
on your mind and count down from ten down to one,

1572
07:18:52.200 --> 07:19:02.560
and with each number you hear, your mind will become

1573
07:19:08.639 --> 07:19:24.119
slightly more relaxed, just just slightly.

1574
07:19:26.680 --> 07:19:26.720
So.

1575
07:19:26.919 --> 07:19:33.919
From ten down to nine, just a slight movement. From

1576
07:19:34.119 --> 07:19:46.360
nine down to eight, just another small change in how

1577
07:19:46.520 --> 07:19:59.520
you feel. Eight down to seven, that feeling is a gap,

1578
07:20:00.479 --> 07:20:06.000
almost like a gap that starts to get wider, the

1579
07:20:06.159 --> 07:20:14.400
gap between those feelings that you used to have in

1580
07:20:14.520 --> 07:20:23.479
your mind compared to the feelings you have there growing now,

1581
07:20:25.200 --> 07:20:35.000
feelings of comfort and security and confidence, and the gap

1582
07:20:35.400 --> 07:20:41.560
becomes wider. Eight down to seven, seven down to six,

1583
07:20:45.200 --> 07:20:50.240
And when you get to five, your mind will start

1584
07:20:50.360 --> 07:21:03.319
to have a certain physical sensation, almost like there's a

1585
07:21:03.599 --> 07:21:10.240
magnet outside of your head sucking the tension and the

1586
07:21:10.560 --> 07:21:18.200
stress and any remaining feelings that you don't want, sucking

1587
07:21:18.279 --> 07:21:27.360
them out through your skull. And in down to four

1588
07:21:29.360 --> 07:21:36.119
you can start to really experience that sense of not

1589
07:21:36.439 --> 07:21:46.599
just emptiness, but space, a place full of fresh air,

1590
07:21:51.479 --> 07:21:58.200
a place where you can stretch. It's almost as if

1591
07:21:58.279 --> 07:22:02.360
as you go down to four and three, your mind

1592
07:22:02.520 --> 07:22:14.479
is expanding with this sense of peace and tranquility growing

1593
07:22:17.080 --> 07:22:23.200
as it moves down to When you get to one,

1594
07:22:24.639 --> 07:22:33.200
your mind just feels exactly how you want to feel.

1595
07:22:36.560 --> 07:22:54.040
It's almost a perfect feeling, maybe a sensation that it

1596
07:22:54.400 --> 07:23:07.040
like to keep a place that's say, where nothing can

1597
07:23:07.159 --> 07:23:22.279
affect you at all, and you can stay in that

1598
07:23:23.720 --> 07:23:31.479
that space of comfort and confidence, confident in your own

1599
07:23:31.560 --> 07:23:40.080
ability to create this space and this feeling of comfort

1600
07:23:40.639 --> 07:23:48.319
within your own mind just by counting and ten down

1601
07:23:48.400 --> 07:23:55.400
to one. And this is something that you can do

1602
07:23:55.639 --> 07:24:04.560
yourself when you're on your own the time when you

1603
07:24:04.720 --> 07:24:08.520
can maybe sit down, maybe just for a few minutes,

1604
07:24:13.119 --> 07:24:24.159
close your eyes, it just counts slowly from ten down

1605
07:24:24.240 --> 07:24:41.759
to one and reexperience these feelings in your mind. And

1606
07:24:41.880 --> 07:24:46.479
when you feel that way in your mind, your body

1607
07:24:49.400 --> 07:25:00.680
copies your mind and that feeling is spread it through

1608
07:25:00.880 --> 07:25:08.000
your spine and your nervous system into every part of

1609
07:25:08.119 --> 07:25:23.200
your body, travels through your bloodstream, healing and relaxing every

1610
07:25:24.200 --> 07:25:41.520
particle of your existence. Now we can we can practice

1611
07:25:41.639 --> 07:25:49.400
this a few times before the end of the recording,

1612
07:25:50.040 --> 07:25:55.880
and then you can practice on your own and each

1613
07:25:56.159 --> 07:26:06.159
time you count from ten down to one, the feelings

1614
07:26:06.360 --> 07:26:20.000
of comforts calmness and deep, deep relaxation becomes stronger and deeper,

1615
07:26:26.720 --> 07:26:35.880
filling your mind and your brain with these positive chemicals,

1616
07:26:37.680 --> 07:26:47.799
the spread throughout your body, relaxing you so quickly, relaxing

1617
07:26:47.959 --> 07:26:59.599
your whole body and mind so very very easily, just

1618
07:27:00.040 --> 07:27:03.240
by counting from ten.

1619
07:27:05.919 --> 07:27:06.680
Down to one.

1620
07:27:11.720 --> 07:27:14.279
That so we're going to do it now. I'm going

1621
07:27:14.360 --> 07:27:18.319
to count from ten down to one. I'd like you

1622
07:27:18.599 --> 07:27:23.279
to repeat the number after me. So when I say ten,

1623
07:27:26.319 --> 07:27:38.159
you can just repeat to yourself ten. Just notice, be

1624
07:27:38.319 --> 07:27:47.479
aware of how you feel in your mind and your body.

1625
07:27:51.919 --> 07:27:58.319
Then when I say nine, you can repeat to yourself

1626
07:28:01.279 --> 07:28:16.479
nine again, noticing the increase in comfort and calmness in

1627
07:28:16.599 --> 07:28:26.799
your mind and in your body. The same when I

1628
07:28:26.880 --> 07:28:42.159
say eight, when I say seven, six, when I say five, four,

1629
07:28:46.119 --> 07:28:58.119
when I say three, two, and lastly when I say one,

1630
07:29:00.520 --> 07:29:11.479
you can repeat that number. Now. Of course, when you

1631
07:29:12.720 --> 07:29:18.040
do this on your own without listening to me, you

1632
07:29:18.200 --> 07:29:24.959
can say the numbers or whatever speed that you feel

1633
07:29:25.919 --> 07:29:34.639
is necessary for you, so you can adapt. So if

1634
07:29:34.720 --> 07:29:39.000
you feel you want to say the numbers ten down

1635
07:29:39.119 --> 07:29:45.599
to one faster than I do, then you go ahead

1636
07:29:45.599 --> 07:29:49.279
and do that, Or if you feel when you do it,

1637
07:29:49.360 --> 07:29:56.040
yourself that you'd like to have more more space between

1638
07:29:56.200 --> 07:30:02.680
the numbers, maybe take for a lot longer to get

1639
07:30:02.799 --> 07:30:12.840
from ten all the way down to one. That's your

1640
07:30:13.040 --> 07:30:25.680
choice also to do. So I'm going to count from

1641
07:30:25.840 --> 07:30:26.799
ten down.

1642
07:30:26.680 --> 07:30:35.599
To one, and when I get to one, that will

1643
07:30:35.720 --> 07:30:36.439
be the end.

1644
07:30:36.880 --> 07:30:42.520
Of this recording, unless, of course, you're listening with music,

1645
07:30:43.720 --> 07:31:06.400
and the music will continue. Ten nine.

1646
07:31:31.080 --> 07:32:31.799
Eight huts.

1647
07:32:20.159 --> 07:33:00.319
Us y.

1648
07:35:24.919 --> 07:36:10.799
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

1649
07:36:15.720 --> 07:37:02.520
ten nine eight, seven, six, five, four, three two one.

1650
07:37:10.919 --> 07:37:21.279
Now open your eyes, noticing how you physically feel having

1651
07:37:21.400 --> 07:37:29.000
counted down from twenty to one, allowing stress and tension

1652
07:37:29.479 --> 07:37:34.119
to leave through your fingertips and your toes. And as

1653
07:37:34.159 --> 07:37:38.880
you focus on your fingertips maybe they feel a little

1654
07:37:38.919 --> 07:37:46.080
bit tingly, which is I suppose quite understanding, considering the

1655
07:37:46.240 --> 07:37:57.080
tension has been exiting your body through your fingertips. So

1656
07:37:57.200 --> 07:37:59.639
now I'm going to count from twenty down to one again.

1657
07:38:00.159 --> 07:38:09.159
This time you can feel relief of tension and stress

1658
07:38:10.599 --> 07:38:11.880
and the anxiety that you.

1659
07:38:11.919 --> 07:38:12.240
May have.

1660
07:38:16.880 --> 07:38:25.279
Leaving through your stomach, just leaving through your stomach, almost

1661
07:38:25.319 --> 07:38:31.119
as if it's just releasing the whole of your stomach

1662
07:38:31.880 --> 07:38:36.759
will enavl to just above your chest or below your chest,

1663
07:38:36.880 --> 07:38:41.439
rather so surrounding your belly button area, the whole area.

1664
07:38:43.560 --> 07:38:48.159
You can feel the tension of your body wherever's left,

1665
07:38:48.439 --> 07:38:53.720
just releasing from that area, and you may notice that

1666
07:38:53.880 --> 07:38:58.919
your stomach will become very relaxed as I count down

1667
07:39:00.200 --> 07:40:19.159
twenty dance one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1668
07:40:24.000 --> 07:40:44.840
four three two what And you can open your eyes

1669
07:40:44.880 --> 07:40:47.319
again if you choose, or you can just keep them

1670
07:40:47.400 --> 07:40:54.319
closed because it feels relaxing. Just notice how your stomach feels.

1671
07:40:55.759 --> 07:40:59.360
I notice as your focus. Just do a little scan

1672
07:40:59.599 --> 07:41:06.200
if you're body. Just notice how your body feels, focusing

1673
07:41:08.919 --> 07:41:16.080
on your upper body, back, chest, stomach, legs, arms, hands, feet,

1674
07:41:19.119 --> 07:41:26.080
Just noticing, and you know, you may start to feel

1675
07:41:28.560 --> 07:41:32.319
more of a sense of tiredness, which may be the

1676
07:41:32.439 --> 07:41:38.520
reason you're listening to this recording because you would like

1677
07:41:38.759 --> 07:41:48.200
to let go completely of everything and drift off into

1678
07:41:48.319 --> 07:42:03.319
a nice, natural, calm, relaxing sleep. So now we're going

1679
07:42:03.360 --> 07:42:12.799
to focus on your forehead, and if you choose, you

1680
07:42:12.919 --> 07:42:17.720
can incorporate your eyes in this focus as well, so

1681
07:42:17.840 --> 07:42:23.319
your forehead and your eyes. It's that whole area basically,

1682
07:42:24.240 --> 07:42:27.200
almost as if you were wearing a mask, you know,

1683
07:42:27.360 --> 07:42:31.720
like a I don't know, a Batman mask or something,

1684
07:42:32.680 --> 07:42:37.360
or I'm trying to fa zorro or something, you know,

1685
07:42:37.479 --> 07:42:40.200
the kind of mask that covers your eyes but also

1686
07:42:40.360 --> 07:42:46.400
covers quite a lot of the forehead. I'm focusing on

1687
07:42:46.479 --> 07:42:49.240
that area because that's the area that we're now going

1688
07:42:49.319 --> 07:42:55.799
to release tension and stress from your mind, from your brain,

1689
07:42:56.119 --> 07:42:59.639
from your mind, and any tension that you may have,

1690
07:43:00.200 --> 07:43:04.080
meaning in your face, in your neck, and your jawl

1691
07:43:05.279 --> 07:43:10.919
in your eyes, your forehead, and all your scalp. So

1692
07:43:11.040 --> 07:43:16.680
basically any tension within your head area, including your mind

1693
07:43:17.400 --> 07:43:25.040
and your brain, and that's going to be released through

1694
07:43:25.119 --> 07:43:31.919
your forehead and your eyes. As I count down again

1695
07:43:32.080 --> 07:44:53.000
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,

1696
07:44:57.159 --> 07:45:07.959
five or three.

1697
07:45:12.680 --> 07:45:17.240
Two, what.

1698
07:45:25.799 --> 07:45:33.880
Noticing, and you scan your face with jaw, your eyes,

1699
07:45:35.200 --> 07:45:44.200
your cheap bones, your ears, your forehead, your scalp, your neck,

1700
07:45:45.520 --> 07:45:48.000
the back of your neck, in the front of your neck,

1701
07:45:48.959 --> 07:45:54.439
the side of your neck and your throat mm hmmm,

1702
07:45:57.560 --> 07:46:10.840
noticing being aware of the comfort, increased feeling, relaxation, not

1703
07:46:11.240 --> 07:46:16.200
just in your head and neck and mind, also the

1704
07:46:16.319 --> 07:46:26.279
rest of your body. Just notice how loose and calm

1705
07:46:26.439 --> 07:46:29.639
you feel, and how easily.

1706
07:46:31.360 --> 07:46:32.919
It is to just let go.

1707
07:46:35.720 --> 07:47:00.479
Completely, let go completely, how easily. That's what I'm gonna now,

1708
07:47:00.720 --> 07:47:04.279
is I wanted to focus on the top of your head?

1709
07:47:09.720 --> 07:47:17.000
Am I going to allow every last piece of tension

1710
07:47:18.119 --> 07:47:23.119
or stress that might be lingering or hiding in your

1711
07:47:23.200 --> 07:47:26.759
body or mind or head.

1712
07:47:28.080 --> 07:47:28.479
To just.

1713
07:47:30.200 --> 07:47:33.040
Be sucked out on the top.

1714
07:47:32.919 --> 07:47:33.720
Of your head.

1715
07:47:35.880 --> 07:47:37.080
And released.

1716
07:47:40.319 --> 07:47:41.000
Into the air.

1717
07:47:42.080 --> 07:47:48.439
I'm sucked out into the clouds. Imagine a big cloud

1718
07:47:48.560 --> 07:47:54.080
above your head, almost like a whirlpool, and this is

1719
07:47:54.240 --> 07:47:56.479
going to suck that at tension.

1720
07:47:57.680 --> 07:47:59.319
Out of the top of your head.

1721
07:48:01.479 --> 07:48:02.919
And just take away.

1722
07:48:04.560 --> 07:48:05.159
The good.

1723
07:48:08.159 --> 07:48:11.959
Your focus. Imagine an opening on the top of your

1724
07:48:12.040 --> 07:48:18.560
head with a tension and stress and any remaining issues

1725
07:48:18.759 --> 07:48:22.560
may be, worries of concerns that are no use to you.

1726
07:48:22.720 --> 07:48:26.479
Now you can all be sucked down at the top

1727
07:48:26.520 --> 07:48:27.360
of your head.

1728
07:48:28.840 --> 07:48:34.799
And taken away. As I count down again from twenty

1729
07:48:35.200 --> 07:50:28.400
down to one now twenty nineteen, eighteen seventeen sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1730
07:50:32.799 --> 07:51:04.240
two one three. Noticing how you feel, how relaxed and

1731
07:51:04.599 --> 07:51:18.919
calm you physically and mentally feel right now, how peaceful

1732
07:51:21.119 --> 07:51:27.840
your mind feels. It feels so nice to just let go,

1733
07:51:30.119 --> 07:51:39.400
to give yourself some space to breathe easily, to think calmly,

1734
07:51:44.240 --> 07:51:49.080
and just to take a break from all that pointless

1735
07:51:49.279 --> 07:51:54.759
worry and concerns about things that you don't need to

1736
07:51:54.880 --> 07:52:05.520
think about right now, because this is your time to

1737
07:52:05.759 --> 07:52:14.599
let go. This is your space to enjoy feeling deeply relaxed,

1738
07:52:16.639 --> 07:52:24.119
peaceful in your mind, relaxed in your body. They can

1739
07:52:24.279 --> 07:52:33.479
feel so good, so nice to just not have to

1740
07:52:33.680 --> 07:52:44.840
do anything, to be able to really enjoy that serenity

1741
07:52:45.560 --> 07:52:53.520
that comes of letting go completely, that peacefulness that comes

1742
07:52:53.759 --> 07:53:11.400
with being in this peaceful space. And you can keep

1743
07:53:11.880 --> 07:53:16.520
this sense of calmness for as long as you choose.

1744
07:53:24.560 --> 07:53:30.279
If you choose to drift off into a deep, healing,

1745
07:53:30.639 --> 07:53:39.400
natural sleep, then you can do that. It's completely up

1746
07:53:39.479 --> 07:53:47.400
to you, and you can keep this feeling of calmness

1747
07:53:48.360 --> 07:53:53.240
physically and in your mind as long as you choose

1748
07:53:54.720 --> 07:54:10.000
to feel completely relaxed, completely, relax. And I'd like you

1749
07:54:10.200 --> 07:54:16.000
to make up your mind that you're going to relax,

1750
07:54:24.599 --> 07:54:27.360
and I want to explore that with you. What it

1751
07:54:27.560 --> 07:54:34.880
feels like when you actually decide that you're going to relax,

1752
07:54:36.560 --> 07:54:43.159
not forcing yourself, but giving yourself that. Yes, it is

1753
07:54:43.240 --> 07:54:48.200
a command, really, isn't it When you're telling yourself relax

1754
07:54:50.400 --> 07:54:55.639
in a gentle but firm way that only you can

1755
07:54:55.759 --> 07:55:00.680
really tell yourself in that way. You can't really have

1756
07:55:00.799 --> 07:55:05.439
someone else saying to you, now it relax, relax, you know,

1757
07:55:06.439 --> 07:55:09.680
and it needs to be gentle, but you can't. Someone

1758
07:55:09.720 --> 07:55:16.720
else can't really have the same the same kind of

1759
07:55:17.360 --> 07:55:26.319
influence or power that you have over your own physicality

1760
07:55:27.119 --> 07:55:36.799
over how you feel, because when you say it to yourself,

1761
07:55:38.080 --> 07:55:45.040
it means more. It's personal, and your brain and your

1762
07:55:45.479 --> 07:55:52.560
unconscious mind and your body listens to what you say. So,

1763
07:55:52.840 --> 07:55:56.599
for example, we'll test it out and do a little test,

1764
07:55:56.759 --> 07:56:00.400
a few little tests along the way, and you can

1765
07:56:00.479 --> 07:56:06.759
get more of an idea of the force, the positive

1766
07:56:06.959 --> 07:56:13.360
force that you can have in creating a sense of

1767
07:56:13.680 --> 07:56:18.680
comfort and relaxation in your body and your mind quite

1768
07:56:18.759 --> 07:56:31.479
quickly just by you telling yourself to relax. So I'm

1769
07:56:31.520 --> 07:56:38.240
want to start by its focus on your hands. To

1770
07:56:38.400 --> 07:56:41.400
focus on your hands and just tell your hands to relax.

1771
07:56:42.400 --> 07:56:47.319
I just say relax. As you focus on your hands,

1772
07:56:49.599 --> 07:56:54.119
you could say my hands are relaxed, or I want

1773
07:56:54.159 --> 07:56:58.360
my hands to relax. But I think if you actually

1774
07:56:58.439 --> 07:57:05.400
do it directly by focusing and imagining that your hands

1775
07:57:06.479 --> 07:57:08.840
can hear what you're saying, you know, like they've got

1776
07:57:08.880 --> 07:57:14.599
little ears, which is a little weird. So talking to

1777
07:57:14.759 --> 07:57:31.520
your hands and just say relax, noticing how your hands

1778
07:57:31.560 --> 07:57:47.159
start to relax. Now focus on your eyes and tell

1779
07:57:47.159 --> 07:57:52.159
your eyes to relax. You're just saying the same word relax.

1780
07:57:53.639 --> 07:58:00.200
And find the right tone for you. You know, I

1781
07:58:00.319 --> 07:58:10.000
might say relax, but you you might say relax or relax.

1782
07:58:10.520 --> 07:58:14.599
You know, you might say it differently to yourself, and

1783
07:58:15.680 --> 07:58:21.680
that's important for you to gauge what feels right for you.

1784
07:58:23.599 --> 07:58:28.479
To just tell your eyes to relax, whilst focusing on

1785
07:58:28.560 --> 07:58:33.639
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1786
07:58:34.200 --> 07:59:09.759
and just tell your eyes directly relax. Now. Now, I

1787
07:59:09.919 --> 07:59:20.240
just did that myself, and sometimes you may feel that

1788
07:59:20.360 --> 07:59:25.319
you need a bit more time for the different parts

1789
07:59:25.400 --> 07:59:29.279
to relax, you know, because I start talking again, and

1790
07:59:29.439 --> 07:59:34.240
maybe that part hasn't relaxed fully. But what will happen

1791
07:59:34.400 --> 07:59:36.639
is that it will just continue to relax even though

1792
07:59:36.680 --> 07:59:43.919
I'm talking. And that's happening with my eyes. Something else

1793
07:59:43.959 --> 07:59:48.560
I noticed is when I started focusing on my eyes,

1794
07:59:48.840 --> 07:59:52.360
that actually almost became They got worse before they got

1795
07:59:52.439 --> 07:59:55.400
better in a way. So I felt a degree of

1796
07:59:55.599 --> 08:00:02.159
tension growing in my eyes and then disappear. So I

1797
08:00:02.319 --> 08:00:05.159
think what that was really was just ME becoming more

1798
08:00:05.279 --> 08:00:11.919
aware of the tension that was already there that I wasn't.

1799
08:00:12.919 --> 08:00:16.840
I wasn't focused on it before, so I wasn't really

1800
08:00:17.599 --> 08:00:34.959
acknowledging it or really conscious to those feelings. Yeah, my

1801
08:00:35.080 --> 08:00:39.279
eyes is still continuing to relax, as well as my hands. Actually,

1802
08:00:42.720 --> 08:00:48.119
my hands have got a certain kind of energy, like

1803
08:00:48.400 --> 08:00:53.560
not buzzing, but I can kind of feel a degree

1804
08:00:53.599 --> 08:00:59.479
of energy in my hands. Maybe that's where the tension

1805
08:00:59.520 --> 08:01:11.599
has been released. Maybe that's causing that. The next part,

1806
08:01:11.720 --> 08:01:13.159
I think we should focus on the.

1807
08:01:13.200 --> 08:01:13.880
Back of the neck.

1808
08:01:14.560 --> 08:01:19.759
That's a part which quite often well for me, holds tension.

1809
08:01:19.799 --> 08:01:22.599
I don't know about for yourself, but I think it's

1810
08:01:22.720 --> 08:01:29.040
quite a standard place where tension is sometimes held. So

1811
08:01:31.159 --> 08:01:34.279
and I'm doing exactly what you're doing as you do

1812
08:01:34.400 --> 08:01:37.959
it as well, so I'm telling my body parts to

1813
08:01:38.119 --> 08:01:41.040
relax as well. So if you tell your neck at

1814
08:01:41.040 --> 08:01:43.599
the back of your neck, focus on the back of

1815
08:01:43.639 --> 08:01:50.639
your neck, and just say relax in your own words,

1816
08:01:50.840 --> 08:01:53.919
in your own tone, in your own voice. You can

1817
08:01:54.040 --> 08:01:55.919
say out loud, or you can just say it to

1818
08:01:55.959 --> 08:02:02.159
yourself internally, but your focus and you're saying it literally

1819
08:02:02.599 --> 08:02:05.919
to the back of your neck, as if the back

1820
08:02:06.000 --> 08:02:12.680
of your neck can actually hear what you're saying. To

1821
08:02:12.880 --> 08:02:16.319
do that now, just say relax to the back of

1822
08:02:16.360 --> 08:02:58.919
your neck and I'll do the same. Then what I noticed,

1823
08:02:59.000 --> 08:03:04.119
and you may you've had similar thing is, even though

1824
08:03:04.159 --> 08:03:11.400
I was focusing on the back of my neck, other

1825
08:03:11.599 --> 08:03:18.040
parts started to, I don't know, show themselves to me

1826
08:03:18.319 --> 08:03:21.319
or maybe because they want to be relaxed as well.

1827
08:03:21.439 --> 08:03:26.200
But I started noticing the feelings in my shoulders, attention

1828
08:03:26.360 --> 08:03:31.880
in my shoulders and in my upper back. Whether that

1829
08:03:32.119 --> 08:03:37.479
was because my back of my neck was saying, well,

1830
08:03:37.479 --> 08:03:42.479
I'm pretty much okay, it's the other parts that need attention,

1831
08:03:48.880 --> 08:03:51.880
but my low back of my neck is still relaxing.

1832
08:03:53.360 --> 08:03:55.840
But I just became more aware of other parts that

1833
08:03:56.080 --> 08:04:04.720
needed attention. Now this might happen and it's not. It

1834
08:04:04.799 --> 08:04:08.240
doesn't mean that it's going wrong. It just means you're

1835
08:04:08.319 --> 08:04:15.000
being notified of more places that also want to feel relaxed.

1836
08:04:18.240 --> 08:04:22.599
So I'm going to focus on my upper back so

1837
08:04:22.840 --> 08:04:26.439
you can do the same, even if you don't have

1838
08:04:26.599 --> 08:04:31.119
any feelings of tension that robbious in.

1839
08:04:31.240 --> 08:04:32.159
Your upper back.

1840
08:04:33.759 --> 08:04:38.319
If you just focus on your back and the whole

1841
08:04:38.479 --> 08:04:43.240
area from the shoulder blades down to the middle of

1842
08:04:43.319 --> 08:04:47.639
your back and the spine, and with me, it's more

1843
08:04:47.680 --> 08:04:55.400
the shoulder blades are more. Yeah, that's the parts that

1844
08:04:55.439 --> 08:04:59.639
are really sort of giving me.

1845
08:05:01.319 --> 08:05:01.680
The not.

1846
08:05:03.599 --> 08:05:05.400
That it needs relaxing sounds.

1847
08:05:05.439 --> 08:05:08.720
Going to ask that part to relax and you can

1848
08:05:08.799 --> 08:05:09.240
do the same.

1849
08:05:09.360 --> 08:05:36.119
Now relaxed up the back. There's something strange happened there,

1850
08:05:36.599 --> 08:05:39.240
and this often happens.

1851
08:05:39.319 --> 08:05:40.000
I've been doing this.

1852
08:05:40.119 --> 08:05:48.919
For sixteen years or something, and often I'm wan't surprised

1853
08:05:49.840 --> 08:05:56.599
but amazed really that there can be a feeling. So

1854
08:05:56.840 --> 08:05:59.400
when I was focusing on the back of my neck,

1855
08:06:00.279 --> 08:06:04.400
my upper back was starting to feel quite stressed and

1856
08:06:05.159 --> 08:06:10.680
in need of attention. As soon as I started talking

1857
08:06:10.880 --> 08:06:15.720
to you about my upper back and talking about, you know,

1858
08:06:16.279 --> 08:06:21.159
getting ready to ask the upper back to relax. My

1859
08:06:21.200 --> 08:06:27.000
other back already started to relax. It's almost as if

1860
08:06:27.040 --> 08:06:32.639
it doesn't need to hear the words, just needs attention,

1861
08:06:37.439 --> 08:06:48.759
just needs to be noticed. And that is something that

1862
08:06:49.080 --> 08:06:56.040
often happens in this type of situation, is when you

1863
08:06:56.319 --> 08:07:01.479
start to relax a couple of parts of your body,

1864
08:07:02.560 --> 08:07:09.200
as we've done with our hands, our eyes and the eyelids, and.

1865
08:07:09.439 --> 08:07:18.799
Now back of the neck, top of the back, upper back.

1866
08:07:19.919 --> 08:07:23.880
The rest of the body seems to just take notice

1867
08:07:26.639 --> 08:07:34.919
and decide in its own way to start relaxing. Other

1868
08:07:35.040 --> 08:07:44.919
parts of your body start to just become looser. I

1869
08:07:45.000 --> 08:07:47.680
suppose it's kind of like a bit of an avalanche,

1870
08:07:47.840 --> 08:07:52.599
you know, the little ball starts rolling and before you

1871
08:07:52.720 --> 08:07:55.720
know it, the whole of your body is completely relaxed

1872
08:07:55.759 --> 08:08:12.439
and can't And if you focus on your face, you

1873
08:08:12.560 --> 08:08:20.159
focus on your eyes, your eyelids, your eyebrows, and the

1874
08:08:20.279 --> 08:08:28.880
muscles around your eyes, maybe you start to notice that

1875
08:08:30.639 --> 08:08:35.680
your forehead is more relaxed than it was, Maybe your

1876
08:08:35.799 --> 08:08:41.599
face is more relaxed. I would say my entire face

1877
08:08:41.799 --> 08:08:56.360
is a lot more relaxed than it was. So we're

1878
08:08:56.400 --> 08:09:02.880
going to focus now on your shoulders again, just like before,

1879
08:09:04.279 --> 08:09:08.279
just tell your shoulders. I mean, you can't do them individuity.

1880
08:09:08.439 --> 08:09:12.119
You can do the right shoulder and left shoulder. I

1881
08:09:12.319 --> 08:09:16.319
just generally do both at the same time. And just

1882
08:09:16.479 --> 08:09:20.080
tell your shoulders as you focus on them in your mind,

1883
08:09:21.439 --> 08:09:26.639
focus on how I feel. Maybe you can see them

1884
08:09:27.119 --> 08:09:37.240
in your mind's eye. Just tell your shoulders to relax

1885
08:10:14.840 --> 08:10:30.080
as nice as they relax. But I do notice, I mean,

1886
08:10:30.720 --> 08:10:37.159
especially with my back, is the connection between the different

1887
08:10:37.279 --> 08:10:48.360
parts the back, the shoulders, the neck being all connected

1888
08:10:48.840 --> 08:10:55.240
and being such a large part of your body, it's

1889
08:10:55.279 --> 08:11:03.639
almost hard to separate them from each other. And my

1890
08:11:03.799 --> 08:11:06.200
luwer back has started to relax on its own.

1891
08:11:12.400 --> 08:11:13.520
Maybe I'm going too.

1892
08:11:13.520 --> 08:11:19.520
Slow and that could be an issue because we all

1893
08:11:19.599 --> 08:11:25.959
go at different speeds. And the idea at the beginning

1894
08:11:26.040 --> 08:11:28.400
of this recording was for you to be able to

1895
08:11:28.680 --> 08:11:45.000
just say to yourself, relax without focusing on any particular

1896
08:11:45.200 --> 08:11:51.000
part of your body. Because when you know that, tenning

1897
08:11:51.080 --> 08:12:03.439
your hands to relax, and your hands, you tell your

1898
08:12:04.360 --> 08:12:11.639
eyelids and your eyes, the muscles around your eyes and

1899
08:12:11.759 --> 08:12:25.599
your eyebrows to relax, and they relax. You tell the

1900
08:12:26.279 --> 08:12:45.400
back of your neck to relax and it relaxes. You

1901
08:12:45.560 --> 08:13:12.840
tell your upper back to relax, and it relaxes. He

1902
08:13:13.040 --> 08:13:51.959
tell your shoulders to relax, and they relaxed. And you

1903
08:13:52.119 --> 08:13:56.840
told your hands to relax, they relaxed, and they continued

1904
08:13:58.639 --> 08:14:10.159
to relax. When you told your eyelids, the muscles around

1905
08:14:10.200 --> 08:14:21.360
your eyes, your eyebrows, to relax, they relaxed and continue

1906
08:14:23.000 --> 08:14:31.759
to relax. When you told the back of your neck,

1907
08:14:33.119 --> 08:14:38.919
focused on the back of your neck and told it

1908
08:14:39.080 --> 08:14:58.599
to relax, the relaxed and continued to relax. When you

1909
08:14:58.759 --> 08:14:59.479
told your.

1910
08:15:00.080 --> 08:15:00.639
Got back.

1911
08:15:04.000 --> 08:15:20.680
To relax, be relaxed and continued to relax. As with

1912
08:15:20.840 --> 08:15:26.680
your shoulders, you told your shoulders to relax, in your

1913
08:15:29.520 --> 08:15:38.639
shoulders relaxed and continued to relax.

1914
08:15:44.279 --> 08:15:49.200
And it's not just that, It's.

1915
08:15:51.880 --> 08:15:56.319
That the rest of your body has also been listening,

1916
08:15:58.000 --> 08:16:04.479
and the relaxations been spreading. So from your eyes, the

1917
08:16:04.639 --> 08:16:12.680
relaxation spread to your forehead, around your face, into your skin,

1918
08:16:13.880 --> 08:16:26.479
into your jaw, into the front and sides of your neck,

1919
08:16:28.000 --> 08:16:38.119
all the way down your chest and stomach. Your relaxed

1920
08:16:38.319 --> 08:16:48.880
hands and shoulders meet up through your arms, relaxing your fullarms,

1921
08:16:49.159 --> 08:17:05.880
your upper arms, elbows, your wrists, letting go your lower back,

1922
08:17:09.159 --> 08:17:15.880
your hips, buttocks grind, or just start to relax. So

1923
08:17:16.080 --> 08:17:24.080
continue even the comfort spreading through your legs.

1924
08:17:28.880 --> 08:17:31.159
All the way down to your.

1925
08:17:31.080 --> 08:17:40.840
Ankles, the tops of your feet, the side of your feet,

1926
08:17:42.680 --> 08:17:53.599
and the bottoms of your feet, relaxing into your toes,

1927
08:17:57.400 --> 08:17:59.240
each toe relaxing.

1928
08:18:03.439 --> 08:18:07.400
Come please.

1929
08:18:19.759 --> 08:18:30.959
And as your body relaxes more, your mind becomes slower,

1930
08:18:36.639 --> 08:18:52.200
more peaceful, to the point where if you choose to

1931
08:18:52.400 --> 08:19:09.119
fall asleep, you can eat easy, do that easy, drift

1932
08:19:09.840 --> 08:19:17.000
the way because there's nothing going.

1933
08:19:16.840 --> 08:19:17.639
On in your mind.

1934
08:19:21.319 --> 08:20:02.200
Your prains peaceful, your body continues to rives. And with

1935
08:20:02.400 --> 08:20:09.360
that connection between your body relaxing and the word do

1936
08:20:09.599 --> 08:20:22.200
you say to yourself relax means that you don't need

1937
08:20:23.680 --> 08:20:29.080
to focus on just one part. You can just focus

1938
08:20:29.240 --> 08:20:46.240
on your entire body saying the powerful word relax.

1939
08:20:56.000 --> 08:20:56.720
And there's.

1940
08:20:58.599 --> 08:21:17.720
Those familiar sensations of comfort spreading throughout your body, loosening

1941
08:21:18.080 --> 08:21:31.799
and calming and healing every power to your body feeling

1942
08:21:33.919 --> 08:21:52.799
more relaxed, so that.

1943
08:21:52.959 --> 08:21:56.159
All you need to do from now on is just.

1944
08:21:58.000 --> 08:22:17.159
Tell yourself. Lights fading completely.

1945
08:22:18.159 --> 08:22:20.119
Come come.

1946
08:22:32.159 --> 08:23:21.959
So starting now with number twenty nineteen, eighteen seventeen, sixteen

1947
08:23:38.840 --> 08:25:00.919
fifty four thirty as.

1948
08:25:07.639 --> 08:27:24.759
Well as assassassas, assassas, ut.

1949
08:30:00.279 --> 08:30:08.639
At at.

1950
08:30:09.599 --> 08:30:13.240
At s.

1951
08:30:53.080 --> 08:31:15.840
S S.

1952
08:32:33.080 --> 08:32:33.119
S.

1953
08:33:38.000 --> 08:34:43.520
Why SAI.

1954
08:36:26.759 --> 08:36:48.040
One so counted down from ten to one ten nine

1955
08:36:49.720 --> 08:37:17.439
eight seven six five four three two one. And maybe

1956
08:37:17.599 --> 08:37:20.479
that was a bit too quick in order to relax.

1957
08:37:21.759 --> 08:37:25.959
Maybe it's a bit too fast for you to notice

1958
08:37:26.240 --> 08:37:34.279
the calming of your body, maybe even a little bit

1959
08:37:34.360 --> 08:37:37.959
of pressure there, Like you're count it down from ten

1960
08:37:38.040 --> 08:37:40.479
to one. What do you expect me to do? Man,

1961
08:37:41.400 --> 08:37:46.200
expect me to stick go floppy just because you're counting down.

1962
08:37:50.319 --> 08:37:50.520
Two?

1963
08:37:51.560 --> 08:37:54.840
If you try it again, but this time, I'll go

1964
08:37:55.040 --> 08:38:02.720
this slower this time, focus on the whole of your

1965
08:38:02.799 --> 08:38:11.159
body before we focus on your legs. Just notice how

1966
08:38:11.240 --> 08:38:25.319
your body does start to feel more relaxed with every

1967
08:38:25.479 --> 08:38:58.520
number that I count down ten nine eight seven six

1968
08:39:07.000 --> 08:39:25.959
five four three.

1969
08:39:39.159 --> 08:40:00.520
Two one.

1970
08:40:11.919 --> 08:40:17.599
And just notice how how you feel generally, how your

1971
08:40:17.639 --> 08:40:32.000
body feels. It's not necessarily even about yeah, counting down

1972
08:40:32.279 --> 08:40:38.840
from ten to one. It's that space that you have,

1973
08:40:40.200 --> 08:40:58.639
that space between us being active physically or mentally, just

1974
08:41:03.400 --> 08:41:08.560
sitting or lying down and just being there, not doing anything,

1975
08:41:08.759 --> 08:41:13.479
not saying anything, not in deeding to think about anything.

1976
08:41:15.319 --> 08:41:19.000
So it opens up a space, you know, a bit

1977
08:41:19.040 --> 08:41:29.880
of a space, a gap, And the more I camped

1978
08:41:29.959 --> 08:41:34.479
down from the tent of one, the bigger that gap becomes.

1979
08:41:37.520 --> 08:41:43.919
So there's that gap of calmness, of comfort and relaxation.

1980
08:41:49.840 --> 08:42:02.200
It's a nice feeling, and it moves those stresses or

1981
08:42:02.720 --> 08:42:16.599
discomforts physically or emotionally, moves them away. Allows you.

1982
08:42:19.279 --> 08:42:19.799
To just.

1983
08:42:22.799 --> 08:42:29.520
Slow down, someone to count again from ten down to one,

1984
08:42:29.959 --> 08:42:40.159
and notice that gap widening, the gap, And as it widens,

1985
08:42:40.240 --> 08:42:46.599
it's almost like the stress and attention falls into the gap.

1986
08:43:00.080 --> 08:43:16.720
It gives you that distance, that space now ten nine

1987
08:43:20.360 --> 08:44:26.439
six eight seven six, five four three.

1988
08:45:01.119 --> 08:45:01.360
One.

1989
08:45:12.919 --> 08:45:33.360
And how does your body feel now? Can you notice that?

1990
08:45:34.360 --> 08:46:11.040
Do you feeling calmer? Are you feeling more relaxed? As

1991
08:46:11.080 --> 08:46:31.400
we now focus on your legs, just your legs. We're

1992
08:46:31.479 --> 08:46:51.400
just gonna start with focusing on your thighs. Of course,

1993
08:46:51.520 --> 08:46:56.400
it's not the most exciting thing to be doing because

1994
08:47:00.200 --> 08:47:02.799
sure like most of your body is not a lot

1995
08:47:02.880 --> 08:47:15.200
going on right now. Just focusing on the whole of

1996
08:47:15.279 --> 08:47:21.720
your thighs, the tops of your thighs, the sides of

1997
08:47:21.840 --> 08:47:28.680
your thighs, the bottoms of your thighs. You're outer thighs

1998
08:47:28.799 --> 08:47:33.680
and you're inner thighs, basically the whole of your thigh

1999
08:47:33.799 --> 08:47:42.560
that leads into your hip and it goes down to

2000
08:47:42.799 --> 08:47:56.840
your knee joints. Now, this is a big area. It's

2001
08:47:56.880 --> 08:48:01.599
a very heavy area. It's a very strong probably the

2002
08:48:01.720 --> 08:48:16.400
strongest muscles in your body or in your thighs. But

2003
08:48:16.439 --> 08:48:24.080
I don't think we perhaps would give enough attention to

2004
08:48:24.319 --> 08:48:38.040
our thighs. Perhaps we don't acknowledge how important our thighs

2005
08:48:38.279 --> 08:48:58.040
are to our lives, how much they actually do for

2006
08:48:58.200 --> 08:49:11.959
us all through our lives. And it may seem to

2007
08:49:12.040 --> 08:49:13.119
sound really weird, but.

2008
08:49:16.000 --> 08:49:17.040
I think that all of.

2009
08:49:17.080 --> 08:49:27.919
Our body parts, especially our thighs, need some TLC, a

2010
08:49:28.000 --> 08:49:41.040
bit of love shown, a bit of acknowledgement, thank you,

2011
08:49:44.200 --> 08:49:56.720
gratitude for our thighs do for us. And I know

2012
08:49:56.880 --> 08:49:59.159
this may sound and a strange.

2013
08:50:01.720 --> 08:50:04.200
Maybe you think, why am I sure?

2014
08:50:04.279 --> 08:50:06.799
How I should be able in the garden hugging a

2015
08:50:06.919 --> 08:50:15.279
tree or something. Wow, it's hard to set a microphone

2016
08:50:15.360 --> 08:50:18.400
up on a tree. That's why I'm doing this indoors.

2017
08:50:18.439 --> 08:50:21.959
Otherwise I would be outside hugging a tree. Now I

2018
08:50:22.040 --> 08:50:30.799
can't see the television from the tree. If you move

2019
08:50:30.880 --> 08:50:40.200
down to your knees, gain such an important part, and

2020
08:50:40.799 --> 08:50:45.240
I think we don't necessarily I'll speak for myself here,

2021
08:50:47.720 --> 08:50:52.840
I don't necessarily appreciate all that my knees do for

2022
08:50:52.959 --> 08:50:59.439
me until I have a problem with my knee. It's occasionally,

2023
08:50:59.520 --> 08:51:04.479
if I ever maybe i'll pash it, or it's aching

2024
08:51:04.680 --> 08:51:11.040
for some reason. It's then that I realize how much

2025
08:51:11.159 --> 08:51:14.799
it does. You know, the benefit of being able to

2026
08:51:15.759 --> 08:51:24.959
use my legs without any kind of physical discomfort is

2027
08:51:25.799 --> 08:51:34.520
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2028
08:51:35.639 --> 08:51:42.639
You know that's comfort. But as you focus on your knees,

2029
08:51:44.799 --> 08:51:50.439
regardless of how your knees feel, you can have that

2030
08:51:50.720 --> 08:51:57.080
sense of gratitude and love to your needs for all that.

2031
08:51:57.159 --> 08:51:57.840
They do for you.

2032
08:52:08.360 --> 08:52:11.439
When you can still have that attention on your thighs,

2033
08:52:12.240 --> 08:52:18.959
maybe notice how your thighs feel. Maybe notice that they

2034
08:52:19.880 --> 08:52:37.680
are relaxing more deeply as you focus now on the

2035
08:52:37.759 --> 08:52:42.159
bottoms of your legs, your shins and your calf muscles

2036
08:52:42.520 --> 08:52:50.200
and the bones between your knees and your feet incorporate,

2037
08:52:50.319 --> 08:53:01.119
and of course your ankles so important. You know, anyone

2038
08:53:01.200 --> 08:53:05.959
that's had even like the slightest sprain of an ankle

2039
08:53:07.159 --> 08:53:13.720
knows how how much we take Our ankles are granted,

2040
08:53:19.639 --> 08:53:21.639
and it's kind of strange in a way when you

2041
08:53:21.720 --> 08:53:27.319
think that. You know, logically, our wrists are a lot

2042
08:53:27.479 --> 08:53:32.319
thinner than the rest of our arms, which is okay,

2043
08:53:32.400 --> 08:53:36.119
it doesn't I can't see any problem with that because

2044
08:53:36.119 --> 08:53:42.159
we're just picking stuff up by our ankles so much

2045
08:53:42.439 --> 08:53:52.080
thinner than the rest of our legs. And from a

2046
08:53:52.200 --> 08:53:57.040
physics perspective or logical even it doesn't really make sense

2047
08:53:58.400 --> 08:54:05.759
that all this weight would ultimately be resting on your

2048
08:54:05.840 --> 08:54:20.840
ankles then leading to your feet that thin area, thin bone. Yeah,

2049
08:54:20.919 --> 08:54:26.639
it does so much great work. Supports us, supports our

2050
08:54:26.720 --> 08:54:38.599
body for a lifetime, helps us to balance, helps you

2051
08:54:38.759 --> 08:54:52.080
to get around and be mobile. And there's the calf muscles.

2052
08:54:52.080 --> 08:54:59.720
Of course, when I was younger, I couldn't see the

2053
08:54:59.759 --> 08:55:04.880
point in calf muscles didn't seem to do anything. Okay,

2054
08:55:06.000 --> 08:55:09.520
if I walked around on tiptoes, then my calf muscles

2055
08:55:09.599 --> 08:55:13.080
get some work. But of course that's not true. The

2056
08:55:13.200 --> 08:55:17.599
calf muscles are being used whenever we use our legs,

2057
08:55:23.200 --> 08:55:35.799
and your shins there to protect your lower legs, shaped

2058
08:55:35.880 --> 08:55:40.560
in a way almost as a protector for the bone

2059
08:55:48.159 --> 08:56:00.119
leading of course, to your ankles and your feet. But

2060
08:56:00.200 --> 08:56:02.080
we're not going to focus on your feet. We're just

2061
08:56:02.159 --> 08:56:08.599
going to focus on the legs. I realize, and now

2062
08:56:08.639 --> 08:56:13.240
that I've mentioned your feet, it probably focuses on them anyway,

2063
08:56:13.759 --> 08:56:16.319
So maybe I should focus on your feet a little bit.

2064
08:56:20.360 --> 08:56:24.799
You can have them in your awareness the same as

2065
08:56:24.880 --> 08:56:29.240
you have your thighs in your awareness. Even though we

2066
08:56:29.360 --> 08:56:35.240
haven't been focusing on your thighs a few minutes, we've

2067
08:56:35.319 --> 08:56:46.240
been focusing on your ankles, there's still that sensation of

2068
08:56:49.439 --> 08:57:02.200
comfort in your thighs and this that movement of energy

2069
08:57:04.279 --> 08:57:11.319
because the thigs hold lots of different sensations. Of course,

2070
08:57:11.400 --> 08:57:16.119
there's the muscles, the big strong muscles that we have

2071
08:57:16.319 --> 08:57:29.680
in our thighs. But the skin on the outside of

2072
08:57:29.759 --> 08:57:35.080
the thighs, as in the outside of all of our body,

2073
08:57:35.880 --> 08:57:47.439
can be very sensitive, sensitive to the touch, sensitive to temperature,

2074
08:57:54.000 --> 08:58:01.520
and inside your thighs the bones, there's the muscle, there's

2075
08:58:01.599 --> 08:58:06.520
the blood, vessels, the arch trees, it's all this stuffs

2076
08:58:06.919 --> 08:58:15.759
inside your thighs. I guess sometimes it'd be nice if

2077
08:58:15.759 --> 08:58:20.599
you could actually put your fingers inside your thighs and

2078
08:58:20.680 --> 08:58:26.479
a message, so you can message on the outside. Of course,

2079
08:58:27.319 --> 08:58:29.599
but to be able to get deep into the muscles,

2080
08:58:30.639 --> 08:58:35.759
to be able to just massage inside your thighs, message

2081
08:58:35.799 --> 08:58:43.880
in the bones of your leg, massage in all the

2082
08:58:44.040 --> 08:58:54.959
veins and just gently human thighs, and you can move

2083
08:58:55.159 --> 08:59:01.639
down message and inside your knees. It's a message in

2084
08:59:01.759 --> 08:59:09.119
those bones, but with healing fingertips, spreading that healing energy

2085
08:59:09.880 --> 08:59:19.319
deep into the choice of your knees. And of course

2086
08:59:19.400 --> 08:59:22.720
there's the back of your your knee, you know, the

2087
08:59:22.919 --> 08:59:29.880
inside crease where your knee is. It's a really sensitive area.

2088
08:59:31.840 --> 08:59:36.560
Really that's very nice when you stroke it. That might

2089
08:59:36.639 --> 08:59:40.799
be because it's an area that's not really touched very often.

2090
08:59:42.840 --> 08:59:49.720
It's almost like a hidden part, that crease in your legs.

2091
08:59:49.799 --> 08:59:56.880
It's almost it's like a part that has a sensitivity,

2092
08:59:56.919 --> 09:00:07.360
which is a little bit different. Of course, it's protected

2093
09:00:07.479 --> 09:00:18.720
by your legs. So you can imagine putting your fingers

2094
09:00:18.880 --> 09:00:28.880
into that crease in your legs, have folding between your legs.

2095
09:00:29.639 --> 09:00:34.240
You can just message with your fingertips. Imagine your fingertips

2096
09:00:34.319 --> 09:00:44.720
going inside message in the muscle or tissue. You can

2097
09:00:44.799 --> 09:00:51.040
of course feel the bones of your knees heading through

2098
09:00:51.119 --> 09:01:03.759
your fingertips, and then if you go down to your

2099
09:01:03.880 --> 09:01:06.520
calf muscles, and that's the part I'd like to be

2100
09:01:06.560 --> 09:01:12.919
able to really put my fingertips deep inside my calf muscles,

2101
09:01:14.439 --> 09:01:24.240
massage in every single tissue of that muscle, healing every part,

2102
09:01:30.200 --> 09:01:36.279
and then doing the same for my shins, massage in

2103
09:01:37.159 --> 09:01:44.840
gently stroking the bones, gently stroking them, healing their loving way,

2104
09:01:46.159 --> 09:01:52.959
because they deserve to be treated as the precious bones.

2105
09:01:52.599 --> 09:01:53.080
That they are.

2106
09:01:54.720 --> 09:01:57.919
Our legs are so precious as in all the other

2107
09:01:58.080 --> 09:02:06.200
parts of our body, the more precious of anyture on

2108
09:02:06.319 --> 09:02:22.599
the planet. When you start to think about your legs

2109
09:02:22.799 --> 09:02:30.799
in this way, it can change your perspective.

2110
09:02:33.520 --> 09:02:34.759
It might sound a bit.

2111
09:02:37.799 --> 09:02:42.000
A bit silly to start with the idea of having

2112
09:02:42.919 --> 09:02:52.759
love for your legs, showing appreciation for your thighs, want

2113
09:02:52.840 --> 09:02:56.919
them to be able to put your hands in your thighs,

2114
09:02:58.919 --> 09:03:05.360
the message the muscles and the bones, and to get

2115
09:03:05.400 --> 09:03:14.439
your fingers deep in their, releasing all tension, just to show.

2116
09:03:16.080 --> 09:03:23.400
How much you care about your legs, how much you

2117
09:03:23.560 --> 09:03:26.799
care for what your legs do for.

2118
09:03:26.880 --> 09:03:40.479
You regularly, your knees, your calves, your ankles, the strength

2119
09:03:40.639 --> 09:03:48.680
of your ankles, considering how thin they are compared to

2120
09:03:48.799 --> 09:03:55.520
the rest of your legs, especially your fies. Yeah, they're

2121
09:03:55.680 --> 09:04:07.919
so strong, so flexible, absolutely amazing things. The ankles are

2122
09:04:11.799 --> 09:04:16.880
truly a gift because of what they do for you,

2123
09:04:22.360 --> 09:04:29.279
supporting all that weight, regardless of how what weight you are,

2124
09:04:30.479 --> 09:04:35.279
even if you're only eight stones, there's still a lot

2125
09:04:35.319 --> 09:04:36.080
of weight for.

2126
09:04:36.200 --> 09:04:41.680
These little ankles. Now, I'm a.

2127
09:04:41.799 --> 09:04:49.959
Lot heavier than eat stone double back, yet my ankles

2128
09:04:51.759 --> 09:04:53.000
support my body.

2129
09:04:53.439 --> 09:05:00.159
All the time. Whether they do give off a side.

2130
09:05:00.000 --> 09:05:06.040
That's relief when I sit down. That's my whole legs thing.

2131
09:05:09.599 --> 09:05:15.000
My feet I feel also go well, my toast track.

2132
09:05:16.240 --> 09:05:17.000
I'm so happy.

2133
09:05:36.799 --> 09:05:47.479
Your legs really are amazing, and talking about talking about

2134
09:05:47.599 --> 09:05:52.439
your legs is probably possibly it is one of the

2135
09:05:52.520 --> 09:05:58.080
most most boring things I've ever heard anyone say. Possibly

2136
09:06:01.000 --> 09:06:07.639
go by or not. Everything I said is true. Your

2137
09:06:07.799 --> 09:06:28.080
legs are amazing. Your les deserve not just respect, but

2138
09:06:28.239 --> 09:06:29.959
they deserve to relax.

2139
09:06:31.360 --> 09:06:31.760
Deeply.

2140
09:06:39.040 --> 09:06:42.400
They deserve to take some time out of the day

2141
09:06:44.599 --> 09:07:13.319
to just let go completely. The legs really can relax.

2142
09:07:20.959 --> 09:07:25.080
And because the legs are so such a most you know,

2143
09:07:25.319 --> 09:07:31.279
very important part of your body, and your relax your legs,

2144
09:07:31.360 --> 09:07:38.559
the rest of your body also naturally follows in that

2145
09:07:42.319 --> 09:07:53.160
journey of comfort. I can feel it in my hips.

2146
09:07:54.559 --> 09:08:01.080
My hips fill really loose, and also.

2147
09:08:01.000 --> 09:08:05.680
My lighter back as well. My light back really.

2148
09:08:06.120 --> 09:08:10.720
Feels it feels stretched, even though I'm just sitting in

2149
09:08:10.839 --> 09:08:16.879
a chair and there's no stretching as far as I'm

2150
09:08:16.879 --> 09:08:20.400
aware that I'm doing. It's almost as if the muscles

2151
09:08:20.440 --> 09:08:24.440
are just relaxed so much that there is a natural

2152
09:08:24.760 --> 09:08:49.160
stretch as the tension has reduced a lot. I'm now

2153
09:08:49.279 --> 09:08:56.800
going to countdown from ten downs to one, and you

2154
09:08:56.879 --> 09:08:58.360
can continue.

2155
09:08:59.599 --> 09:09:00.239
To feel.

2156
09:09:01.919 --> 09:09:02.720
Wonderful that.

2157
09:09:06.919 --> 09:09:11.160
Ten nine.

2158
09:09:14.120 --> 09:09:22.720
Eight seven, six.

2159
09:09:25.599 --> 09:09:26.160
Five.

2160
09:09:30.519 --> 09:09:58.559
Four three jo one relax. So I'm just going to

2161
09:09:58.680 --> 09:10:04.040
count down fire down to one, and as a countdown,

2162
09:10:05.319 --> 09:10:10.080
if you just focus on the numbers, just the numbers

2163
09:10:11.760 --> 09:10:17.559
counting down, and notice how you feel.

2164
09:10:19.919 --> 09:10:21.080
In this moment.

2165
09:10:22.519 --> 09:10:26.879
As you hear the numbers counting down, knowing that those

2166
09:10:27.040 --> 09:10:40.120
numbers counting down represents you feeling calmer, not just in

2167
09:10:40.239 --> 09:10:48.559
your body, but also relaxing your mind. I'll just notice

2168
09:10:48.599 --> 09:10:54.639
how you feel. There's nothing to do, there's nothing to say,

2169
09:10:55.319 --> 09:11:12.360
there's nothing to think about. Starting weird number five four

2170
09:11:21.879 --> 09:11:33.080
three two.

2171
09:11:38.919 --> 09:11:39.160
One.

2172
09:11:48.680 --> 09:12:01.080
How as you notice a gradual letting go the tension

2173
09:12:01.279 --> 09:12:08.440
in your body, you may also begin to notice and

2174
09:12:08.599 --> 09:12:17.559
be aware of how your mind is starting to slow down.

2175
09:12:20.080 --> 09:12:26.400
This is just a natural thing that happens. It's not

2176
09:12:26.639 --> 09:12:31.839
really a special procedure. It's just natural. Because is your

2177
09:12:33.120 --> 09:12:39.120
body relaxes, your mind also starts to relax. And the

2178
09:12:39.239 --> 09:12:42.839
more your mind relaxes, the more your body relaxes. It's

2179
09:12:43.000 --> 09:12:46.720
just a continuous circle of relaxation.

2180
09:12:52.760 --> 09:12:53.239
And there is that.

2181
09:12:54.480 --> 09:13:02.360
Calmness that comes from relative quietness. You know, even even

2182
09:13:02.400 --> 09:13:09.319
if there's background sounds either your side, online, it's still

2183
09:13:09.839 --> 09:13:15.120
going to be quite calm. You know, you haven't got

2184
09:13:15.160 --> 09:13:20.319
the television on, there's no music in the background, unless

2185
09:13:20.319 --> 09:13:27.760
you're listening to the recorded with music. Of course, you're

2186
09:13:27.919 --> 09:13:29.720
very likely you're not going to be sitting in a

2187
09:13:29.839 --> 09:13:32.959
room with other people. Of course you might be, but

2188
09:13:34.239 --> 09:13:37.519
generally it's more idea if you can do this on

2189
09:13:37.639 --> 09:13:48.959
your own, so no distractions, and when you stop thinking

2190
09:13:49.000 --> 09:14:06.199
about stuff, relaxation automatically arises. The sense of comfort starts

2191
09:14:06.239 --> 09:14:15.000
to grow, and without trying to build it up into

2192
09:14:15.120 --> 09:14:27.239
something fantastical, something magical, this is just a natural process,

2193
09:14:29.559 --> 09:14:40.440
something that's easy to accomplish. In fact, it's almost the

2194
09:14:40.760 --> 09:14:47.480
sense of relaxing completely happens really when you put no

2195
09:14:47.639 --> 09:14:52.199
effort into it. It's not something that you can really force.

2196
09:14:54.879 --> 09:15:04.239
It's something that happens naturally. And part of the process

2197
09:15:04.639 --> 09:15:15.839
of this recording and others is simply two allow you

2198
09:15:18.199 --> 09:15:22.639
to take advantage of this space.

2199
09:15:24.839 --> 09:15:39.319
This time, just let go, to just be here, to

2200
09:15:39.480 --> 09:15:41.000
be in tune.

2201
09:15:44.519 --> 09:15:56.599
With how you feel, yet with the intention of wanting

2202
09:15:56.879 --> 09:16:08.959
to relax deeply and maybe even to fall asleep, depending

2203
09:16:09.239 --> 09:16:14.120
on what it is that you wish for yourself.

2204
09:16:15.400 --> 09:16:16.199
In this moment.

2205
09:16:23.160 --> 09:16:32.519
As we know, relaxing is the majority of the process

2206
09:16:32.680 --> 09:16:38.599
of fallen asleep. The actually falling asleep part is the tiny.

2207
09:16:38.360 --> 09:16:39.040
Bit of the end.

2208
09:16:42.440 --> 09:16:57.120
The deeper relaxed you become, the easier you find yourself drifting.

2209
09:17:06.680 --> 09:17:15.639
You can also choose stay focused on my voice and

2210
09:17:17.239 --> 09:17:48.160
really enjoy the process gradually relaxing each muscle in your body.

2211
09:17:52.879 --> 09:18:04.040
Effortlessly and just observing.

2212
09:18:07.720 --> 09:18:21.959
The sensation of letting go completely.

2213
09:18:28.040 --> 09:18:32.080
This sign, I'm gonna count from six down to one,

2214
09:18:36.879 --> 09:18:37.319
and you.

2215
09:18:37.400 --> 09:18:47.720
Can notice your mind calming down more with each number.

2216
09:18:49.680 --> 09:18:58.120
You hear me saying, naturally feeling.

2217
09:18:59.639 --> 09:19:59.800
God peaceful, six, five, four.

2218
09:20:00.239 --> 09:22:59.199
Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa.

2219
09:21:38.559 --> 09:22:07.080
Four aware, help your mind to slowed.

2220
09:22:08.879 --> 09:22:13.720
Right down, sinking.

2221
09:22:15.919 --> 09:22:36.199
Deeply into relaxation. And as you focus on your mind,

2222
09:22:40.080 --> 09:22:49.559
they notice that there's some thoughts still there, maybe some

2223
09:22:49.879 --> 09:22:59.279
stubborn thoughts that for some reason perhaps need your attention.

2224
09:23:06.199 --> 09:23:07.559
It's what you can do is.

2225
09:23:13.120 --> 09:23:15.080
Send love to those thoughts.

2226
09:23:18.360 --> 09:23:20.919
Sprinkle those thoughts.

2227
09:23:25.080 --> 09:23:25.599
With love.

2228
09:23:27.360 --> 09:23:31.519
I do petals from a flower, Just sprinkle over them

2229
09:23:33.040 --> 09:23:38.080
bettles filled with love towards those thoughts.

2230
09:23:38.720 --> 09:23:41.319
To let those thoughts over.

2231
09:23:43.559 --> 09:23:49.120
It's not abandon in them. You just need them to

2232
09:23:49.279 --> 09:24:01.000
require them to just calm down, slow down, out down.

2233
09:24:04.680 --> 09:24:05.199
And now.

2234
09:24:12.959 --> 09:24:17.680
So as you focus on those the meaning thoughts and

2235
09:24:17.919 --> 09:24:24.199
a countdown this time from seven down to one each number,

2236
09:24:27.199 --> 09:24:40.440
just imagine sprinkling those flower petals of love, kindness, gratitude.

2237
09:24:42.839 --> 09:24:50.480
I love those thoughts, which you will allow them to

2238
09:24:50.800 --> 09:25:07.279
just not away and relax deeply a number they thoughts

2239
09:25:07.400 --> 09:25:14.040
would become more and more relaxed.

2240
09:25:19.680 --> 09:26:16.040
Starting the number seven, six, one, four.

2241
09:27:33.879 --> 09:27:51.680
What is it now?

2242
09:27:55.959 --> 09:28:08.839
What is sow? What do a feeling in your budding.

2243
09:28:16.839 --> 09:28:18.839
Began to focus.

2244
09:28:22.199 --> 09:28:23.199
On your hands?

2245
09:28:29.400 --> 09:28:35.239
Is the more ex Your hands are the more at

2246
09:28:35.599 --> 09:28:37.959
your body and my not.

2247
09:28:53.239 --> 09:28:53.279
This.

2248
09:28:55.199 --> 09:29:06.199
You focus on your hands, you as there's nothing needed

2249
09:29:06.440 --> 09:29:12.319
to become as a French. This or I don't see

2250
09:29:12.400 --> 09:29:21.959
anything is or anything like that. Mm hmmm. It's just

2251
09:29:22.160 --> 09:29:27.879
a noticing and fusing on your heads.

2252
09:29:34.639 --> 09:29:52.480
Not to see how they feel. It is the more.

2253
09:29:54.480 --> 09:29:57.199
Relates joy hands feel.

2254
09:30:00.400 --> 09:30:06.199
The calm mind feels, and more.

2255
09:30:08.720 --> 09:30:22.800
Help that you feel throughout the body. Jee may.

2256
09:30:25.040 --> 09:30:50.000
Have wordy, I tst you mind es starting.

2257
09:30:53.279 --> 09:31:15.919
Dread. I said, just on your hands, the things.

2258
09:31:20.319 --> 09:31:21.760
A man in them.

2259
09:31:22.919 --> 09:31:36.199
She spirits a real deepening of that relaxation in my

2260
09:31:36.400 --> 09:32:03.839
hands for hings more more relaxed, reached the butt who hats.

2261
09:32:05.919 --> 09:32:06.959
Down to one.

2262
09:32:12.120 --> 09:32:24.000
Almost view that lets energy spread it into your hands.

2263
09:32:25.440 --> 09:32:55.519
Things down, let's each number coming down lights down to

2264
09:32:55.760 --> 09:37:13.239
one rift They starting with faaaaaaaaaaaaaas just be here now

2265
09:37:16.919 --> 09:37:23.000
nothing to think about, nothing to do, nothing to say,

2266
09:37:27.279 --> 09:37:39.239
and everything just fears. This is the natural state of being.

2267
09:37:42.959 --> 09:37:45.800
This is how you just normally.

2268
09:37:57.239 --> 09:38:07.160
Lets it's sort.

2269
09:38:12.959 --> 09:38:14.720
Don't thinking about.

2270
09:38:32.440 --> 09:38:39.800
Sense which comes to.

2271
09:38:45.120 --> 09:38:45.959
This is not for me.

2272
09:38:46.639 --> 09:38:48.720
Excuse m.

2273
09:38:53.760 --> 09:39:00.120
Yeah, m hm.

2274
09:39:04.160 --> 09:39:30.120
Street m h pace break six pacem.

2275
09:39:37.160 --> 09:39:54.279
Sixty pace sprea.

2276
09:39:56.599 --> 09:40:04.839
Mm hmm. That's just it someways worn as to.

2277
09:40:10.080 --> 09:40:24.639
Much that senst.

2278
09:40:27.000 --> 09:40:27.599
Mm hmm.

2279
09:40:37.680 --> 09:41:07.680
Explain verth soup into sunk into springs.

2280
09:41:09.400 --> 09:41:17.080
That means they do so.

2281
09:41:26.800 --> 09:41:28.400
Start to last.

2282
09:41:29.760 --> 09:41:40.239
That even just thinking it too, by talking about.

2283
09:41:47.000 --> 09:41:58.839
Spi not just.

2284
09:42:02.919 --> 09:42:36.720
Such, also starts the actually speaking. It's actually changing.

2285
09:42:36.919 --> 09:42:45.720
Life, actually change the way with that.

2286
09:42:46.279 --> 09:42:48.400
Do what you say.

2287
09:43:00.760 --> 09:43:13.839
Just sos.

2288
09:43:17.000 --> 09:43:45.800
M sost.

2289
09:43:36.279 --> 09:43:52.800
Mm hm. Why it's so.

2290
09:43:59.680 --> 09:44:02.080
Mhm h mm hm.

2291
09:44:04.760 --> 09:44:40.040
It's m m m m wait m h m hm

2292
09:44:43.279 --> 09:45:16.480
h m hm m hm foh