June 1, 2025

(no music) (10 hours) PING PONG | Let me bore your pain away #36 | Jason Newland | 1st June 2025

(no music) (10 hours) PING PONG | Let me bore your pain away #36 | Jason Newland | 1st June 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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This is.

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A chronic pain relief session. Stress and pain relief. Please

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only listen when you can safely close your eyes, and

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I only ever listen to not just my recordings for

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chronic pain, but any recordings ever. I only listen when

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you've got permission from your doctor. And you do need

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to know the cause of the chronic pain, so it's important.

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Now you may wonder why stress and pain relief, It's

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two different things. You enjoy the sound effects. That's Vinny.

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He was behind me cleaning, giving himself a little bed bath,

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but now he's not. I literally move the camera around

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so you could see him because I like, I kind

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of like to think that you can see that that's him,

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rather than that I've edited it and added my own

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little sound effects. You know that sounds like a dog

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licking himself. I don't do that. It literally is a

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dog licking himself. You know, I'm not pretending to have

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a dog, That's what I'm saying. I do actually have

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a little Vinnie running around. So I figured if you

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can see him on camera, then when you hear him

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drinking water, you know that I've not just added that

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as a as a super special effect. Why would why

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would anyone do that? I don't know. So what I

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realized a long, long, long time ago is stress relief

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equals pain relief, you know, relaxation equals pain relief. And

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then I realized a bit more recently, probably the last

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ten years or so, the same techniques, the same little

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things you can play around with that helped to reduce

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pain also help to reduce stress, so on and so forth.

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So the same techniques can be used, I mean, they

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can be adapted a little bit differently. I mean, you know,

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if you're focusing on a particular part of your body,

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whether it's chronic pain or stress, it reduces in the

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same way. It's kind of strange, really, it's quite quite cool.

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I'm not sure if I said this already. I have

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said already, because I've already started this recording. I got

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about ten minutes in I realized I hadn't pressed record,

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So you missed a lot of gold. That was a

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golden moment. It's like a shower of authentic, new, original,

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glorious golden material. It's like a glorious golden shower and unfortunately,

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I maybe that's not the right term, but unfortunately I

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didn't press record. So I'm doing it again, and this

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is the second best version. Probably it might improve, so

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don't go. It might get better. Probably won't, but it might.

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It might. Now I should say, but I don't have to.

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Could could say. What I do and how I do

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it is very unconventional. It's very unlikely you'll find anyone else,

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probably in the world that does this the way that

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I do it. It doesn't mean to say that it's

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any good, it's just it's different. So, you know, I

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think it's nice to have variety, and it's nice if

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you can find a person to listen to or to

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watch on video that firstly doesn't take themselves too seriously.

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I think that can be quite nice, even if it's

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a serious subject. And chronic pain is a very serious subject.

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So at no point am I, you know, making fun

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of what I'm doing and making fun of the topic,

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because I'm not. I have chronic pain myself. I got

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after It's in my lower back, so and I had years,

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probably about fifteen years of real problems with my right

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shoulder after an injury, and it's still there a bit

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but it's it's I think if I stopped tapping it,

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it probably won't hurt so much. But yeah, it's better

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than it used to be. But my lower back, it's

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just a continuous thing to manage. So even though for

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those that haven't seen me before, those that haven't, if

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you haven't seen me before, if you or you haven't

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listened to my podcast, because I do six different versions

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of this recording will be on my podcasts, one just

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normal link, five and ten hours of out music, and

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then five and ten hours with music, So six different recordings.

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Only one video on YouTube will be this one, which

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is just standard recording with no music. Although I suppose

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I could look into putting some music on. We'll say,

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you know, in the future, maybe do two versions, one

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with one without music. A Dini no, But I think

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the bottom line is you test it. How do you

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feel different compared to how you felt before. That's the

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bottom line. And if someone's sitting thinking all this person

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sunds so unprofessional, which could you know? It's fair enough,

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but that means that you're inside your own mind moaning

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instead of relaxing, instead of letting go. Because if you're

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in your own mind, judging, you know, sort of judging.

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You know, some people would be like, oh, it's not

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fair that I'm making videos. Come just too handsome. I'm

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too sexy, and it's a distraction and it's really hard

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to close your eyes because you just want to look

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at this sexy body of mine. I understand that. But

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and guarantee there'll be someone that responds, Oh, you're really

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up yourself. You really think you're look you're an old man.

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You think you're really sexy. Mean, you've got a big

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pink tomato face. You mean me and you. It's like, yeah,

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I know what I look like. Fifty four years I've

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been looking in the mirror. Havn't much time to do

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anything else. Really, that's my advice. You've got the advice

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for someone. My neighbor downstairs twenty years old. I said, yeah,

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don't spend all your time looking in the mirror. You just

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don't get anything done. So that was weird. That's got

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nothing to do with a recording. So what hell do

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you feel? Even?

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Right?

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If I was to sit here with my little bottle

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of water, or it's a big bottle of water and

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my hands have grown, but it's a little bottle of water.

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And it's not that little. It's what is it, fifty

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cla whatever that is, cubic liters, etc. I don't know,

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but I could just talk about this bottle of water

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for twenty minutes and I could, I really could, which

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is weird. But yeah, not that I would necessarily stay

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focused on the water. But a technique is to focus

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on something, something that's so random that it takes your attention.

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I mean, you know, moves your attention away from yourself,

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so you're not thinking about yourself. And that's kind of

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what these recordings are. At the very very least, it's well,

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at the very least, it's just me being annoying. I suppose,

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you know, in reality, some people like, Okay, it's just annoying.

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That's the worst case scenario. But generally, for those that

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are able to tolerate me, the worst case scenario is

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you feel more relaxed at the end of it, at

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the end of the video, at the end of the recording,

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the audio podcast. And so in a way, and I

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have set up I've got podcasts, let me boy to sleep,

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let me Boil your pain away. Where the whole idea

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of those recordings really was, especially with the lett Me

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Boy to Sleep that I've been doing for seven years.

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I feel I've got one thousand, three hundred and fifty

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odd recordings and they're all odd or pretty odd, and

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I the idea really was to just partially a distraction,

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but partially why you're listening to my voice. You're not

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worrying about stuff while you listen to my voice. You're

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not thinking about the past. You know why you're listening

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to my voice. You're no longer concerned about the future.

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Why you're listening to my voice. It's almost that, not

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that you've given me control of your mind, which you haven't,

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of course, but you kind of maybe allowed my voice

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to be your internal voice for a little while. So

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instead of that moaning and maybe even your internal dialogue

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might be rude to you, which is not good. So

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it might be dismissive, it might be telling you, oh,

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you're no good at this whatever. So you just quieten

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that down and let me be your internal voice for

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just this period of time. And I'm not going to

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tell you negative things about yourself. I'm not going to

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tell you what you can't do. I'm not going to

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tell you what you should do. I can tell you

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or mention what you could do, which would be relaxed,

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which would be not to take yourself too seriously. And

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there's also a concept that I think can be quite

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difficult even for me to really grasp at times, and

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that's to let go. And when I mean let go,

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I don't mean forever. I mean, wow, I thought I

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just pressed on my chest and I think it's hot

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in it. I'm sweating. Either that or my nipples are leaking.

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I'm lactating. I can't believe it. You might think, but

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that's in the middle of your chest. Okay, there's no

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rules about where your nipples should be. But I spoke

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anatomically maybe, but yeah, I've got five So what was

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I saying? The thing that can be difficult, the idea

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that can be a little bit difficult to sort of

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think through. There's two actually. One is forgiveness. That's a really,

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really complicated one for some people to get their head around.

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And I'm one of those people that, yeah, I can

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see why it's complicated, but forgiveness. You know, we're not

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talking about forgiveness really, but although I am so, I

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guess I am talking about forgiveness. But it's not about

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letting someone else off. It's about helping you. You're not

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helping that other person.

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You're helping you. You know, you're It's the whole Buddhist

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An old Buddhist thing is anger, or you know, let's

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say someone who doesn't forgive someone holding onto angers like

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someone chucking a hot coal at you and instead of

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ducking out.

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The way, you catch it. So you're just going to

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stand there with this hot coal. It's quite an outdated idea, really,

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isn't it. I mean, when's the last time someone chucked

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a hot coal at you? I can't remember last time

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even saw hot coal. Probably when I was about ten eleven,

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maybe twelve. We used to have a fire in our

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house were potential heating as well. I'm not that old.

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We did have central heating, but there was a fireplace

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downstairs and it was a mixture of coal and logs

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as well. Yeah, I used to like that. But anyway,

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if you ever tried to pick one and things up,

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don't because it's hot. I mean you'd think like it's

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come out of a fire, it's going to be hot.

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But there's also that thing like, okay, you know, when

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you get something out of the oven and if you

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if you pick up quickly, it doesn't burn you. That

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doesn't work with hot coals. You know, if you've got

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sponge cake and it's come out the oven and maybe

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or a biscuit, and you think, well, just quickly move

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it from the tray onto the take onto like a

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plate without touching the metal tray. There is and sometimes

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you know, just about if you do it cook enough

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because I like to eat them straight away. Ideally, see,

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there's not a cooker that does this. If there was

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a cooker that cooked biscuits right like a biscuit maker,

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cooker that cooked the food, but when it had finished

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the food would be the cookies let's say, for example,

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would be exactly the right temperature to eat instantly as

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soon as it comes out the oven. So maybe some

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kind of fan to cool down the cookies. That's an invention.

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If your invention minded and you you've got to think

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about cookers, you can invent something. You know. I'll be

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happy to share some of the profit with you, as

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it was my idea, thank you very much. So a

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fan other, but actually one that cools down the food

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for the last five minutes ten minutes. I don't know,

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so when it comes out, you can just maybe some milk,

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cup of tea. It'd be more like crunchy crunchy, But

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I can't do that sound. I like crunchy biscuits, cookies.

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You know, I don't want it to be soft. I'm

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not prejudiced, but I just don't you know, I prefer

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like a nice mind you if it's just sad the oven.

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Sometimes they just taste so good. It doesn't really matter

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what texture they are, because it's about the taste. That's

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a problem with making these recordings. When I'm hungry, I

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start talking about food. So yeah, if you for forgiveness,

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that can be a hard one, but it can be

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good for relieving physical sensations. It can be good for

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because if he was able to, for example, decide that

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that person that may be called those problems all those

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years ago, and you decide to just let it go,

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not for them, but for you, just to say I

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forgive them again, not for them, but for you. It

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can change how you physically feel. It definitely can change

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how you emotionally feel, but then that changes how you

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physically feel, because if you're feeling calm in your mind,

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you will also be affected in your body by feeling calm.

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It works the opposite way as well, of course, so

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someone that has so if I have aarf right, well

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I do have alf right this in my back. If

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I get stressed, my lower back hurts more. If I

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get angry, my lower back hurts more. If I relax

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we're doing these recordings are quite relaxing, actually, because there's

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something about my voice. It's like my squeakly virus. It's

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so calming. It's quite relaxing to just focus on relaxation,

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and that's what this is really focusing on relaxing. Talking

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00:20:40.599 --> 00:20:51.559
about relaxation in itself can be relaxing. Talking about your

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00:20:51.599 --> 00:20:57.960
body feeling more comfortable and calm can cause your body

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to feel more comfortable and calm. Because our minds are

243
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so powerful, you know, in a sense, you know, we

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get what we think about. If you're focusing and expecting

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a certain physical response to listening to me talking, then

246
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there's a good chance you can have that physical response

247
00:21:28.440 --> 00:21:35.480
because that's what you expected, which is why these can

248
00:21:35.519 --> 00:21:41.119
be very useful when you start to listen or play

249
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the video, listening to the podcast with that expectation of

250
00:21:46.119 --> 00:21:50.640
actually feeling more calm in your mind and your body,

251
00:21:51.359 --> 00:21:56.200
because maybe that's what's happened previously, that's what's happened in

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the past when you've listened to me, when you've heard

253
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my voice, when you think of me, perhaps as a

254
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sense of your mind's slowing down, your internal dialogue no

255
00:22:13.680 --> 00:22:22.319
longer racing around and maybe being petty or being negative

256
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perhaps and it calms down. It gives you a break

257
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and a thing that I know some people it can

258
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be a complicated idea of letting go of everything. And

259
00:22:44.440 --> 00:22:48.839
it's not about letting go of everything forever. It's for me.

260
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It's when I say just when I do a recording,

261
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and I'm kind of aiming at you, letting go of

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everything during the time that we spend together. And when

263
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I say everything, I do mean everything. Whether you're visiting

264
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someone in a hospital, whether you've got a loved one

265
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that's in trouble, whether you're in trouble, whatever, any of

266
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that worldly stuff. You're letting it go temporarily. It doesn't

267
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mean that you don't care, because of course you do.

268
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It's not about that. It's like, well, I can't I've

269
00:23:35.200 --> 00:23:37.400
heard people say to me, or I can't, I can't

270
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let that go because I care too much. It doesn't

271
00:23:43.559 --> 00:23:47.559
stop you caring, But in that moment, you're not thinking

272
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about that. In this moment, you don't care about anything.

273
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You're not worried about anything, you're not concerned about anything.

274
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Maybe you're not even thinking about anything. It's an opportunity

275
00:24:06.119 --> 00:24:08.359
for your mind and your body to kind of sink

276
00:24:08.480 --> 00:24:13.960
together in a way. If you think of it as

277
00:24:13.960 --> 00:24:17.039
a sink, a literal physical sink, you can just pull

278
00:24:17.079 --> 00:24:19.359
the plug hole out and let all that stuff just

279
00:24:19.480 --> 00:24:24.759
drain away. All the stress, all the tension, just strain

280
00:24:25.599 --> 00:24:33.079
out of that down that plug hole in the sink.

281
00:24:37.319 --> 00:24:41.119
I'm a little bit pleased with that analogy. If any mind,

282
00:24:41.160 --> 00:24:43.720
what my arms were longer, I could put myself on

283
00:24:43.799 --> 00:24:51.640
the back unfortunately mind you, Oh no, because I can

284
00:24:51.920 --> 00:24:53.759
a little bit, but it's about the back of mynd.

285
00:24:55.039 --> 00:24:57.359
Oh that was lovely. Yeah, I could just about manage.

286
00:24:58.599 --> 00:25:13.480
So a distraction, letting yourself, choosing to relax, choosing to

287
00:25:13.599 --> 00:25:18.119
let go, even if it is just for a short time,

288
00:25:20.519 --> 00:25:28.920
has that same physical effect. Whether it's a part of

289
00:25:28.920 --> 00:25:34.279
your body that was problematic before you started listening to me,

290
00:25:35.480 --> 00:25:41.839
or whether it's to do with tension or something that

291
00:25:41.880 --> 00:25:47.200
you previously were concerned or worried about, and now you

292
00:25:47.880 --> 00:25:52.799
have let that go, and you can test it as well.

293
00:25:52.960 --> 00:25:58.759
Test letting it go, test taking a step back, Test

294
00:26:00.079 --> 00:26:07.599
how it feels, and whether you like that feeling. How

295
00:26:07.599 --> 00:26:13.440
does it feel to just relax, to just move away

296
00:26:13.599 --> 00:26:17.720
and let your mind calm down almost. I quite like

297
00:26:17.799 --> 00:26:22.640
the idea of the mines surrounded by windows and you

298
00:26:22.839 --> 00:26:28.039
just open the windows and it's very windy, so you

299
00:26:28.400 --> 00:26:33.039
open all the windows and the room's all stuffy, like

300
00:26:33.079 --> 00:26:37.240
the mine's all stuffy, full of this just maybe dust

301
00:26:37.400 --> 00:26:43.720
and cockbribs, maybe a bit like my flat, oh my underpants,

302
00:26:44.160 --> 00:26:49.720
and the wind blows through one window and out of

303
00:26:49.759 --> 00:26:54.359
the other window and completely clears the air in your mind.

304
00:26:58.000 --> 00:27:00.160
I kind of like that idea. It's weird, as I

305
00:27:00.240 --> 00:27:04.359
said it, I felt like a a lot of breeze

306
00:27:04.720 --> 00:27:08.920
on my face, which is weird because the windows are

307
00:27:08.920 --> 00:27:13.880
not open here, and on my chest as well. And

308
00:27:13.960 --> 00:27:19.720
my face. It's like a coolness, almost as if the

309
00:27:19.799 --> 00:27:22.839
wind or the breeze was blowing through my through my

310
00:27:22.960 --> 00:27:29.720
head and clearing out almost literally, like the wind was

311
00:27:29.759 --> 00:27:41.319
blowing through my brain through my mind. That's quite nice.

312
00:27:44.480 --> 00:27:50.599
I'm pretty good at this. I'm joking. If it does

313
00:27:50.599 --> 00:27:56.640
feel nice, it's quite relaxing. I've been doing this for

314
00:27:56.720 --> 00:28:02.640
nineteen years. Can you believe it? Nineteen years? I know

315
00:28:02.680 --> 00:28:04.920
you thought I'd actually have some kind of skill by now,

316
00:28:04.960 --> 00:28:13.319
wouldn't you? It might happen one day. I mean, I

317
00:28:13.359 --> 00:28:15.400
do believe everyone's got something that they're good at. I

318
00:28:15.519 --> 00:28:20.359
just eating biscuits and watching television. I don't think that's

319
00:28:20.400 --> 00:28:26.440
necessarily a skill great at that. You should see me

320
00:28:26.559 --> 00:28:35.480
devour an easter egg. Wow. Poor, We'll talk about chocolate

321
00:28:35.480 --> 00:28:47.640
and food again. I know, Okay, I just noticed how

322
00:28:47.640 --> 00:28:57.960
you feel? How do you physically feel? How do you

323
00:28:58.000 --> 00:29:03.599
feel in your face, your shoulders, your neck, your arms,

324
00:29:03.759 --> 00:29:10.680
your hands and fingers, your chest, your stomach, your back,

325
00:29:12.559 --> 00:29:22.319
your bumb your groin, hips, your thighs, knees, lower legs,

326
00:29:23.359 --> 00:29:35.039
your shins, your calfs, ankles, your knees, your elbows, your feet,

327
00:29:36.720 --> 00:29:43.039
your heels, tops of your feet, bottoms of your feet,

328
00:29:44.319 --> 00:29:56.720
your toes, your eyes, your jaw, your ears, your lips,

329
00:30:01.160 --> 00:30:06.720
your mouth, your tongue, maybe your teeth or your guns,

330
00:30:10.039 --> 00:30:21.880
your throat. Noticing what it feels like to breathe. You

331
00:30:21.960 --> 00:30:26.519
may have noticed that your breathing is increased. You know,

332
00:30:26.559 --> 00:30:34.920
it's got a bit deeper, but also slower, but naturally

333
00:30:36.279 --> 00:30:46.640
without any effort, without focusing, just naturally slower and deeper.

334
00:30:50.759 --> 00:30:53.799
And that breathes again, it's on my face and my

335
00:30:53.960 --> 00:31:10.920
chest hm for a minute after I just checked the

336
00:31:10.920 --> 00:31:13.720
window still and make sure Vinne's not farting in my direction.

337
00:31:17.240 --> 00:31:21.400
But then it wouldn't be a cold breeze, would it

338
00:31:21.519 --> 00:31:42.960
be a smelly one? And what I notice is if

339
00:31:43.000 --> 00:31:55.960
this background sounds, I find it's actually helpful. It tends

340
00:31:56.480 --> 00:32:06.119
to increase the relaxation. When I say that, I mean

341
00:32:06.359 --> 00:32:12.759
obviously not if if you've got a workman out in

342
00:32:12.799 --> 00:32:16.200
the garden digging for oil, then yeah, that's shaking the

343
00:32:16.240 --> 00:32:20.839
whole building. Perhaps that wouldn't be particularly relaxing, but generally,

344
00:32:28.039 --> 00:32:30.839
or a couple of helicopters playing table tennis with each other,

345
00:32:32.000 --> 00:32:35.119
I don't know how that would work. But helicopters are

346
00:32:35.200 --> 00:32:41.000
quite noisy, an't they. That's a strange visual, isn't it.

347
00:32:41.200 --> 00:32:49.480
Two helicopters playing table tennis or ping pong. I don't

348
00:32:49.519 --> 00:32:52.559
know why. I always find that word of weird tickles

349
00:32:52.599 --> 00:32:57.000
be a little bit ping pong I don't know why.

350
00:32:57.119 --> 00:32:59.920
I think is a word. Pong is another word for smelly,

351
00:33:00.079 --> 00:33:09.599
isn't it? And ping is another word for ping, ping

352
00:33:12.480 --> 00:33:17.519
like a little sound like a ping. I suppose like

353
00:33:17.559 --> 00:33:21.200
a mobile phone text message or something like that.

354
00:33:22.519 --> 00:33:22.759
Ping.

355
00:33:23.720 --> 00:33:28.680
Yeah. Maybe, So I don't know what that's got to

356
00:33:28.720 --> 00:33:37.119
do with table tennis. Some would ask her, what's two

357
00:33:37.240 --> 00:33:43.440
helicopters playing table tennis in your garden got to do

358
00:33:43.640 --> 00:33:49.839
if feeling relaxed and calm? And my answer to that

359
00:33:49.880 --> 00:33:52.799
would be, it wouldn't be in the garden. Would it

360
00:33:52.960 --> 00:33:56.599
be on the roof? That just be ridiculous. How they're

361
00:33:56.640 --> 00:33:58.440
going to fit in the garden. It's only a tiny

362
00:33:58.480 --> 00:34:03.559
little garden. Helicopters they need to be on the roof.

363
00:34:05.759 --> 00:34:07.839
And then I think, well, it's not a flat roof,

364
00:34:07.920 --> 00:34:10.599
so that would be very difficult. They have to reconstruct

365
00:34:10.599 --> 00:34:16.079
the whole building. I've been on some roofs that were

366
00:34:16.079 --> 00:34:20.840
big enough for two helicopters and a big table tennis

367
00:34:20.880 --> 00:34:32.639
table or ping pong table, ping pong. It's one of

368
00:34:32.679 --> 00:34:39.599
those words. Although there's like, just it sounds strange, ping pong,

369
00:34:40.840 --> 00:34:50.800
ping pong's I don't know why it is. I kind

370
00:34:50.840 --> 00:34:56.159
of can't of imagine inventing a game and getting all

371
00:34:56.199 --> 00:35:02.920
excited and going to the bank. Hey, missus, bank manager,

372
00:35:04.440 --> 00:35:06.719
I got an idea for a new game. I need

373
00:35:06.760 --> 00:35:12.679
some financing to help. What is it. What's the game? Well,

374
00:35:13.440 --> 00:35:17.960
you know tennis, Yes, I've heard of the thing. It's

375
00:35:18.039 --> 00:35:23.960
like tennis, except it's done on a table and the

376
00:35:24.039 --> 00:35:26.719
net is across the middle of the table, and the

377
00:35:26.760 --> 00:35:32.920
two participants use little bats and they stand up and

378
00:35:32.960 --> 00:35:38.119
play and it's just like a miniature version of tennis. Really,

379
00:35:42.679 --> 00:35:46.199
And the bank manager might be and it might not be.

380
00:35:46.199 --> 00:35:48.480
The bank manager might just be someone that works in

381
00:35:48.519 --> 00:35:51.079
the bank. But for this story, let's say it's a

382
00:35:51.119 --> 00:35:57.840
bank manager called Dorothy. She's got three cats, and she

383
00:35:58.159 --> 00:36:05.519
enjoys going on a holiday scuba diving. It's a little

384
00:36:05.559 --> 00:36:13.039
bit of a backstory. She once dated a man called Jeremy,

385
00:36:13.199 --> 00:36:19.039
and she found out, after about three years into a relationship,

386
00:36:20.559 --> 00:36:32.159
that he enjoyed disco dancing, and she couldn't handle that.

387
00:36:34.360 --> 00:36:39.719
She also planted a tree near to where she was

388
00:36:39.840 --> 00:36:42.960
living when she was a child, and now that tree's grown,

389
00:36:43.119 --> 00:36:47.599
it's very big. But the thing that she doesn't realize

390
00:36:48.079 --> 00:36:51.719
is that actually the tree that she goes and hugs

391
00:36:51.760 --> 00:36:58.599
and you know, visits, it's a different tree. She forgot

392
00:36:58.639 --> 00:37:05.199
which tree it was. And when she visits and she

393
00:37:05.239 --> 00:37:08.639
takes people with her and she shows people around and say, well,

394
00:37:08.679 --> 00:37:11.519
let me show you my special tree. It's not her

395
00:37:11.559 --> 00:37:13.760
tree at all. Her trees and one next to it,

396
00:37:16.559 --> 00:37:19.639
and her tree is a bit upset about that it's

397
00:37:19.679 --> 00:37:24.840
not getting any attention. The thing is, the reason she

398
00:37:24.920 --> 00:37:27.920
thinks that that's her tree is because she went away

399
00:37:28.079 --> 00:37:30.960
for quite a while and she came back and the

400
00:37:31.000 --> 00:37:34.599
tree was big. She knew the net tree next to her,

401
00:37:35.159 --> 00:37:40.400
the tree wasn't hers because it was small, and her

402
00:37:40.440 --> 00:37:43.000
tree would have grown after ten years, would have grown

403
00:37:43.000 --> 00:37:45.400
a lot bigger. So she knew that the big tree

404
00:37:45.480 --> 00:37:51.400
was hers. What she didn't know is what she actually

405
00:37:51.400 --> 00:37:59.039
planted wasn't a tree. It was a daffodil. Daffodile, daffodial

406
00:38:00.159 --> 00:38:03.079
dial that's not even a word, is it a daffodil?

407
00:38:08.079 --> 00:38:11.599
So she planted this daffodil thinking it was a tree,

408
00:38:11.639 --> 00:38:21.400
but it wasn't a tree. It was a daffodil. Why

409
00:38:21.400 --> 00:38:29.599
did I say daffodil? But anyway, that's her backstory and

410
00:38:29.639 --> 00:38:34.360
she wants she once fell out of a tree. So

411
00:38:34.440 --> 00:38:37.880
she had a thing about trees. But she was okay

412
00:38:37.880 --> 00:38:45.039
because luckily she was wearing shoes with springs at the bottom,

413
00:38:45.280 --> 00:38:51.119
and she just bounced back into the tree. Then she

414
00:38:51.199 --> 00:38:56.440
joined the circus, so it worked quite well. But eventually

415
00:38:56.599 --> 00:38:59.760
she realized that she she wanted to settle down a

416
00:38:59.760 --> 00:39:06.840
little bit, especially once she met Jeremy and she thought

417
00:39:06.880 --> 00:39:10.360
to herself, I'm going to get a different job. You know.

418
00:39:11.599 --> 00:39:14.559
It's when she got that job in the bank for well,

419
00:39:14.639 --> 00:39:19.440
prospects are there and there's nothing can get in the way.

420
00:39:19.519 --> 00:39:22.440
Now I found the man of my dreams, got a

421
00:39:22.440 --> 00:39:26.199
lovely home. The only thing that could could ruin this

422
00:39:26.840 --> 00:39:29.880
is if I found out that Jeremy was into disco dancing,

423
00:39:30.480 --> 00:39:38.039
but that's unlikely to happen anyway. She if you go

424
00:39:38.159 --> 00:39:42.199
and she's saying, oh, that's a really good idea. That's

425
00:39:42.239 --> 00:39:47.079
a really good idea. You can you can, we could

426
00:39:47.119 --> 00:39:49.559
put that together, but it's going to cost money to

427
00:39:49.679 --> 00:39:54.880
promote it. And you know, if you've already got the

428
00:39:54.960 --> 00:39:58.400
design for it, you're going to need money and you're

429
00:39:58.400 --> 00:40:12.440
probably going to need investment. And yeah, it's great, so

430
00:40:12.559 --> 00:40:15.760
you'd be whoever was invented. It probably felt brilliant. So

431
00:40:15.840 --> 00:40:17.639
what are you going to call it? Ping pong?

432
00:40:19.480 --> 00:40:19.519
No?

433
00:40:20.559 --> 00:40:24.559
See you later. I can't help you with that, ping pong.

434
00:40:24.719 --> 00:40:26.039
Who's going to buy ping pong?

435
00:40:27.440 --> 00:40:27.639
Ping?

436
00:40:27.760 --> 00:40:32.400
I can see it now, ping pong? No, No one's

437
00:40:32.400 --> 00:40:36.599
going to buy that. We could call it something different.

438
00:40:39.199 --> 00:40:44.840
WHOA what? Well? Think about it? Is tennis on a table,

439
00:40:49.400 --> 00:40:54.679
so we'll call it tennis on a table. That's a mouthful, though,

440
00:40:54.679 --> 00:40:58.559
isn't it not as much as ping pong? I've been

441
00:40:58.679 --> 00:41:02.000
ping pongs are more than a mouthful? And tennis on

442
00:41:02.039 --> 00:41:12.840
a table? Mmm? Could just shorten it like two words?

443
00:41:14.639 --> 00:41:25.719
What on tennis? No on a tennis? No? Tennis on no?

444
00:41:27.199 --> 00:41:36.400
What table? Tennis? Table? Tennis? It's like tennis but on

445
00:41:36.480 --> 00:41:40.360
the table. But you're not reading out the whole sentence.

446
00:41:42.039 --> 00:41:48.039
It's kind of self explicit explicit, you know, it explicits itself.

447
00:41:50.599 --> 00:41:57.519
Oh do you mean describes explains? Yeah? Okay, but not

448
00:41:57.599 --> 00:42:02.280
ping pong. No, but I really like the term ping pong.

449
00:42:02.360 --> 00:42:06.119
I think it's a really catchy word, really catchy name

450
00:42:06.280 --> 00:42:17.000
like no. But yeah, if those kind of sounds, it

451
00:42:17.039 --> 00:42:21.920
would probably be quite noisy. But generally background sounds like

452
00:42:22.000 --> 00:42:25.079
the birds singing. I like the birds singing because this

453
00:42:25.840 --> 00:42:31.840
isn't I mean, you may listen to this and fall

454
00:42:31.880 --> 00:42:40.559
asleep and stuff. But I really really love the sounds

455
00:42:40.559 --> 00:42:48.679
of birds. I always have done. I'm not always, I

456
00:42:48.679 --> 00:42:50.840
mean there was I'm sure there's been times when I've

457
00:42:50.880 --> 00:42:53.679
not wanted to hear birds. I can't think of any

458
00:42:53.679 --> 00:42:57.920
of those times. I mean, it's hard to say I've always.

459
00:42:57.960 --> 00:43:04.360
I mean like since I was born. I was lying

460
00:43:04.400 --> 00:43:06.960
in my mother's arms on the first I was born,

461
00:43:08.079 --> 00:43:13.519
and like, oh, like we look so content, so so relaxed,

462
00:43:14.199 --> 00:43:15.880
and I'd say, yeah, I'd be more relaxed. I could

463
00:43:15.880 --> 00:43:24.639
hear some birds. Where's the birds at? I find parrots

464
00:43:24.719 --> 00:43:34.000
very noisy, very right. That's probably not a good example

465
00:43:34.039 --> 00:43:39.079
of a parrot, but it yeah, they're not quite as sweet.

466
00:43:39.159 --> 00:43:46.239
And this is bird outside. It goes, it whistles, but

467
00:43:46.239 --> 00:43:51.000
it sounds like a human whistling. Or unless it's one

468
00:43:51.039 --> 00:43:56.039
of those birds that copies humans, well they meet not

469
00:43:56.159 --> 00:44:01.719
mere cats. There's a certain bird that could mimic humans,

470
00:44:01.719 --> 00:44:10.320
isn't there. I wasn't thinking of parrots, but maybe, but

471
00:44:10.360 --> 00:44:12.519
there's another one. There's another bird that can do it.

472
00:44:15.000 --> 00:44:19.239
I forget what it is, is it? Budgie? Can budgies

473
00:44:19.320 --> 00:44:29.800
learn words? I don't know. We can't full circle because

474
00:44:29.800 --> 00:44:34.400
I'm sure I saw budgies playing table tennis on a video.

475
00:44:34.760 --> 00:44:41.239
Maybe it was ping pong, ping pong, I don't know.

476
00:44:41.360 --> 00:44:43.199
That's just stuck in my head today. I don't know

477
00:44:43.239 --> 00:44:56.119
why why, I don't know where the word came from.

478
00:44:56.199 --> 00:45:00.599
And you can notice how you're feeling, or maybe you

479
00:45:00.639 --> 00:45:04.760
don't want to notice how you're feeling. Maybe you don't

480
00:45:04.800 --> 00:45:07.960
care how you're feeling. Maybe you're just happy to feel

481
00:45:08.079 --> 00:45:15.679
the way you feel without examining it. Just being with yourself,

482
00:45:18.800 --> 00:45:35.599
accepting yourself. I suppose, being in the moment, not needing anything,

483
00:45:41.360 --> 00:45:42.239
feeling peaceful.

484
00:45:46.719 --> 00:45:47.119
Mm hmm.

485
00:45:48.280 --> 00:46:04.519
It's nice, isn't it? And it brings me to the

486
00:46:04.599 --> 00:46:11.559
end of this recording about ping pong and other stuff

487
00:46:11.559 --> 00:46:14.880
that I've talked about. I got no idea what I'm

488
00:46:14.880 --> 00:46:22.639
gonna what title I'm going to get this recording, no idea.

489
00:46:23.800 --> 00:46:28.599
Maybe I'll just call it ping pong. So thank you

490
00:46:28.639 --> 00:46:33.480
for listening. Remember to be kind to yourself because you

491
00:46:33.639 --> 00:46:39.280
do deserve to feel happy, and be gentle with yourself

492
00:46:41.199 --> 00:47:02.920
because you deserve to feel safe. Lots of love bye,

493
00:47:03.440 --> 00:47:18.039
relax in a more deep and meaningful way, maybe in

494
00:47:18.079 --> 00:47:23.639
a way that can not just allow you to feel

495
00:47:25.000 --> 00:47:34.239
calmer now and throughout the time we spend together here,

496
00:47:36.239 --> 00:47:41.960
not just relaxed at the end of the recording when

497
00:47:41.960 --> 00:47:48.639
it's finished and you can enjoy that sense of comfort

498
00:47:48.800 --> 00:48:03.719
and peace, but also I think it would be nice

499
00:48:03.840 --> 00:48:23.639
to have those feelings of relaxation continue for longer after

500
00:48:23.719 --> 00:48:34.239
the recording has ended, so that you can still benefit

501
00:48:37.159 --> 00:48:44.440
from listening to my voice, maybe in a few hours time,

502
00:48:46.360 --> 00:48:59.880
perhaps tomorrow, and then by listening regularly, especially if you've

503
00:49:00.079 --> 00:49:05.239
find like some people do and myself as well. Sometimes

504
00:49:05.280 --> 00:49:11.559
I find one particular recording that really resonates with me,

505
00:49:15.920 --> 00:49:18.280
and I just listened to it over and over again

506
00:49:20.559 --> 00:49:33.599
every morning, every evening. There was this recording from We're

507
00:49:33.599 --> 00:49:39.360
going back to about nineteen ninety nine. It wasn't hypnosis,

508
00:49:39.440 --> 00:49:44.719
but it was a guided visualizations. It kind of was hypnosis, really,

509
00:49:47.199 --> 00:49:52.400
and I managed to find it again and it still

510
00:49:52.480 --> 00:49:58.039
has the same effect on me. And part of it

511
00:49:58.239 --> 00:50:12.960
was the person's voice relaxed me, just felt so peaceful,

512
00:50:15.079 --> 00:50:21.559
and I'd look forward to listening to her in the

513
00:50:21.639 --> 00:50:32.360
morning and in the evening, and I knew before even

514
00:50:33.079 --> 00:50:40.360
pressing the play button that as soon as I've done that,

515
00:50:41.239 --> 00:50:44.719
pressed the play button. This is in the days of

516
00:50:49.800 --> 00:50:58.960
CD players pressed the play button. In fact, it might

517
00:50:58.960 --> 00:51:03.280
have even been a tape tape recorder. I'd lie down

518
00:51:03.320 --> 00:51:15.920
on the bed and then even without necessarily listening to

519
00:51:16.119 --> 00:51:29.280
her words because I had them memorized. Really, it was

520
00:51:29.320 --> 00:51:39.960
as if my body knew exactly what to do, and

521
00:51:40.079 --> 00:52:01.880
the muscles just almost went into automatic relaxation, and I

522
00:52:01.920 --> 00:52:15.880
remember my mind would slow down. Now. Now, I was

523
00:52:16.079 --> 00:52:23.320
listening to this recording in the early days of learning hypnosis,

524
00:52:25.880 --> 00:52:33.719
and long before I ever made any videos or audio

525
00:52:33.800 --> 00:52:38.559
recordings myself, because I didn't start doing that till two

526
00:52:38.559 --> 00:52:57.880
thousand and six, I knew, I knew how helpful I

527
00:52:57.960 --> 00:53:08.400
found being able to just let go, to have that

528
00:53:08.639 --> 00:53:21.239
trust in the person that I'm listening to, knowing that

529
00:53:21.320 --> 00:53:29.679
it's going to be just as relaxing, if not more so.

530
00:53:32.320 --> 00:53:39.280
Each time you hear my voice, you may feel the same.

531
00:53:45.639 --> 00:54:00.159
Some people have been listening to me for over a decade,

532
00:54:01.079 --> 00:54:05.119
maybe not solidly, obviously, not twenty four hours a day,

533
00:54:06.880 --> 00:54:13.639
but maybe people come back. Some people maybe listen every

534
00:54:13.719 --> 00:54:30.320
day There's something that I do which you may not

535
00:54:30.480 --> 00:54:51.119
realize by listening. Is when I record these recordings. Now,

536
00:54:51.239 --> 00:55:02.000
for example, I also am a fact by the words

537
00:55:03.719 --> 00:55:15.239
that I say. So if I said to you, focus

538
00:55:15.320 --> 00:55:24.519
on your feet, notice your feet relaxing, I will be

539
00:55:24.679 --> 00:55:47.400
focusing on my feet. I will be noticing my feet relaxing.

540
00:55:47.840 --> 00:55:54.039
If I said, focus on your hands, and maybe notice

541
00:55:54.199 --> 00:56:05.679
the difference between each hand, perhaps notice the the air

542
00:56:06.079 --> 00:56:10.800
in the room, the temperature of the room. On the

543
00:56:10.840 --> 00:56:22.639
backs of your hands. You may start to notice what

544
00:56:22.760 --> 00:56:30.119
almost feels like a very light breeze, even though there

545
00:56:30.880 --> 00:56:36.000
may not be any type of breeze at all where

546
00:56:36.039 --> 00:56:49.639
you are right now. And as you become aware of

547
00:56:49.679 --> 00:57:03.000
your hands, I'm also aware of how oh relaxed my hands,

548
00:57:07.000 --> 00:57:29.360
our feeling now. And when it comes to potentially drifting

549
00:57:29.440 --> 00:57:34.519
off to sleep, which may be the reason you're listening,

550
00:57:40.239 --> 00:57:54.880
I also feel drowsy when I make these recordings. I

551
00:57:55.000 --> 00:58:13.440
also notice my mind drifting. In fact, at times I've

552
00:58:13.480 --> 00:58:27.880
actually fallen asleep without even noticing, and then I carry

553
00:58:27.960 --> 00:58:39.239
on talking. And it's only where I listen back to

554
00:58:39.519 --> 00:58:48.599
do the editing I hear snoring and I think I

555
00:58:48.599 --> 00:58:58.679
don't remember snoring. I remember talking. Was it snoring? Was

556
00:58:59.239 --> 00:59:06.119
a picture up? That's why I sound like when I snore,

557
00:59:11.519 --> 00:59:24.800
how I get really into the whole experience. I don't

558
00:59:24.840 --> 00:59:34.039
know how you feel. How relaxed do you feel in

559
00:59:34.079 --> 00:59:59.639
your feet, how relaxed you feel in your hands. I

560
00:59:59.719 --> 01:00:14.039
have noticed more and more that the more relaxed, deeper

561
01:00:19.039 --> 01:00:29.360
level of comfort you feel, the easier your breathing becomes.

562
01:00:35.920 --> 01:00:52.599
It's almost like that additional muscle relaxation. So this allows

563
01:00:52.679 --> 01:01:23.760
you to breathe easier without necessarily focusing on your breath. However,

564
01:01:24.000 --> 01:01:52.800
being able to notice the ease in which you breathe

565
01:01:52.960 --> 01:02:42.840
so naturally. You breathe so very easily and smoothly. Whenever

566
01:02:42.960 --> 01:03:01.280
I imagine my breathing improving, when I've gotten my eyes closed,

567
01:03:07.320 --> 01:03:20.199
I tend to visualize a beautiful field with trees and

568
01:03:20.400 --> 01:04:00.840
flowers producing all that life giving oxygen. It feels nice two,

569
01:04:02.440 --> 01:04:21.400
if nothing else, just taking some time away from everything,

570
01:04:32.679 --> 01:05:05.519
enjoying that feeling of peace serenity with a joyful heart.

571
01:05:30.599 --> 01:05:56.119
Time seems to just drip by so very slowly, relaxed,

572
01:06:01.960 --> 01:06:41.119
so deeply peaceful, completely unattached to any thoughts whatsoever. In

573
01:06:41.280 --> 01:07:45.679
this moment completely three, noticing that your mind has slowed down.

574
01:07:53.960 --> 01:08:40.680
Slowed down because nothing really requires your attention, you can

575
01:08:40.920 --> 01:08:57.039
enjoy the physical sensations of allowing the stress to rip

576
01:08:57.800 --> 01:09:16.319
out of your body, to appear out of every part

577
01:09:17.560 --> 01:09:42.319
of your body being released from your brain, ute your

578
01:09:42.439 --> 01:10:46.439
mind slowly but surely. The muscle sing les, relax rex

579
01:10:50.760 --> 01:11:31.479
so very deeply, rects so deeply, And the feelings, the

580
01:11:31.680 --> 01:11:57.000
pleasant feelings in your arms and shoulders, deepening each part

581
01:11:57.119 --> 01:12:38.079
of your body further and deeper and deeper. Noticing the

582
01:12:38.239 --> 01:13:39.520
feelings in the back of your neck, feelings in your wrists, muscles,

583
01:13:41.640 --> 01:14:33.279
in front of your body, I all say, feeling peaceful deeply,

584
01:14:35.960 --> 01:14:46.239
there's a sense of peace spreads through your fairy core.

585
01:15:16.760 --> 01:15:37.399
Even when you focus on your mind, your mind becomes.

586
01:15:44.000 --> 01:16:05.479
Bef and slower. Heeven deep.

587
01:16:20.560 --> 01:17:23.039
Relaxing so very slow, his stomach peace for in your stomach.

588
01:17:45.159 --> 01:18:19.279
Look back. Notice notice how relaxed you'd now feel in

589
01:18:19.439 --> 01:18:52.159
the hole of your back. Your spy from your brain

590
01:18:52.600 --> 01:19:00.640
all the way down the middle of your back, unding

591
01:19:00.760 --> 01:19:36.479
and receiving millions of messages every day, deecomfort increasing deeply relaxed,

592
01:20:06.439 --> 01:20:41.079
your knees, legs, spreading these signals down a spine or

593
01:20:41.199 --> 01:21:04.560
cord into air, every part of your body, your shins

594
01:21:04.760 --> 01:21:55.479
and your calf muscles. We're outbows, feelings of peace and

595
01:21:55.680 --> 01:22:13.720
tranquility spreading through your body, tips of your toes, to

596
01:22:13.800 --> 01:22:25.880
your eyes, your fingers, all the way till you lower back.

597
01:22:37.680 --> 01:23:50.720
Lettinger rea tinker, peace, drifting mind just wandering away, happy

598
01:23:51.520 --> 01:24:32.000
to let go, Let go completely, let go, so tranquil

599
01:24:56.079 --> 01:26:42.640
the whole body, enjoy a censor listening gophn more peece,

600
01:27:17.119 --> 01:28:08.119
enjoying the space, this space of peace and safety. So fair, Hey, hey, reyes,

601
01:29:38.159 --> 01:30:02.279
let him go. Maybe we can just focus on the

602
01:30:02.439 --> 01:30:37.760
different parts of your body, just to notice your forehead

603
01:30:38.039 --> 01:31:42.920
and your eyes mutual, so loose, noticing the sense of

604
01:31:42.920 --> 01:33:12.079
complete freedom, absolute freedom es ta peace for.

605
01:33:14.119 --> 01:33:55.560
Energy, peace to breathe so much easier.

606
01:34:37.039 --> 01:35:09.680
Yes, you may have I may not have noticed your

607
01:35:09.840 --> 01:36:12.119
mind drifting peaceful moly, even more deeply in the direction

608
01:36:12.279 --> 01:37:48.000
of total blissful pace, blissful pace, terrefting out to pace.

609
01:38:12.680 --> 01:39:09.800
Come so calm, let him go, peace with mind rexed

610
01:39:13.840 --> 01:40:13.039
foty c rex c rexed. Your body feels almost invisible,

611
01:40:28.239 --> 01:41:36.159
so very relaxed. I'm peaceful, so pa so uh likes

612
01:41:37.479 --> 01:41:54.239
fair and you could start to notice that you are

613
01:41:54.479 --> 01:42:06.680
feeling more relaxed, even though not purposely focused your mind

614
01:42:07.479 --> 01:42:15.039
upon that sense of physical comfort that is growing within

615
01:42:15.159 --> 01:42:24.319
you throughout your body, and your mind starts to slow down,

616
01:42:29.239 --> 01:42:36.520
and that could be almost in recognition of I guess

617
01:42:36.800 --> 01:42:49.359
my speech not being particularly fast and things just generally

618
01:42:51.000 --> 01:43:02.039
feel calmer. Just by listening to my voice, you give

619
01:43:02.079 --> 01:43:09.000
yourself an opportunity to take a break from the day,

620
01:43:11.119 --> 01:43:18.680
take a break from your life as it is, and

621
01:43:18.760 --> 01:43:26.560
to give yourself a rest, given yourself permission to take

622
01:43:26.640 --> 01:43:32.199
some time off, and to allow your body to relax

623
01:43:33.880 --> 01:43:42.079
and allow your mind to slow down, which in turn

624
01:43:44.439 --> 01:43:49.479
releases the tension and he stresses that you had in

625
01:43:49.520 --> 01:43:59.359
your body. It's almost as if the parts of your

626
01:43:59.399 --> 01:44:11.439
body just open up, allowing the negativity out and at

627
01:44:11.439 --> 01:44:20.399
the same time replacing that negativity with positive heathing energy,

628
01:44:22.800 --> 01:44:27.439
which then fills your body up and your mind to

629
01:44:29.039 --> 01:44:47.520
also starts to appreciate those feelings of increasing confidence, an

630
01:44:47.560 --> 01:45:04.640
almost uplifting feeling, positive healing, an energy the spreads through

631
01:45:04.680 --> 01:45:15.399
your body like a wave of comfort. And all this

632
01:45:15.680 --> 01:45:27.760
comes from just allowing yourself a few minutes maybe half

633
01:45:27.800 --> 01:45:31.680
an hour, however long you want it to be, to

634
01:45:31.960 --> 01:45:45.840
just rest and allow your mind and your body to

635
01:45:45.920 --> 01:46:02.960
almost reset itself to the settings of comfort and relaxation, calmness,

636
01:46:06.800 --> 01:46:16.199
which allows more room for feelings of pleasure and happiness

637
01:46:20.199 --> 01:46:29.319
to move around your body and into your mind, almost

638
01:46:29.800 --> 01:46:34.439
as if your mind and your body are sinking together,

639
01:46:38.680 --> 01:46:48.439
almost mirroring each other with that growing positivity and calmness.

640
01:46:53.439 --> 01:47:00.680
And it feels nice. It really does feel nice to

641
01:47:00.840 --> 01:47:06.600
know that you are the one that has allowed yourself

642
01:47:10.000 --> 01:47:19.479
to feel more comfort and to experience.

643
01:47:21.079 --> 01:47:22.319
More of this.

644
01:47:24.000 --> 01:47:39.439
Deep relaxation spreading throughout your body. And as I focus

645
01:47:40.720 --> 01:47:46.720
on each part of your body, you can notice that

646
01:47:46.720 --> 01:48:03.800
that part becomes even more relaxed just by focusing on it.

647
01:48:03.800 --> 01:48:13.479
It becomes even more calm and comfortable just by focusing.

648
01:48:17.479 --> 01:48:23.600
And as I move down your body, starting at your head,

649
01:48:25.960 --> 01:48:32.680
the parts that you've already focused on will continue to

650
01:48:32.840 --> 01:48:40.479
relax deeply, and those parts that we've not yet focused

651
01:48:40.520 --> 01:48:53.920
on or just automatically release any remain intention in anticipation

652
01:48:54.279 --> 01:49:07.479
of even more comfort about to come. Now, I'm gonna

653
01:49:07.560 --> 01:49:14.840
start by focusing on your forehead, just being aware of

654
01:49:14.920 --> 01:49:25.039
the feelings of your forehead and any background sounds. But

655
01:49:25.239 --> 01:49:30.399
mister Herbert, the pigeon can just allow you to feel

656
01:49:30.479 --> 01:49:40.520
even more relaxed. Just means you're in the moment. This

657
01:49:40.640 --> 01:49:47.520
isn't this isn't a sterile environment. This is the world.

658
01:49:49.199 --> 01:49:55.279
I live in the countryside, so there's lots of nature

659
01:49:55.760 --> 01:50:06.319
sounds around. So as you focus on your forehead, just

660
01:50:06.520 --> 01:50:14.880
notice how it becomes even more relaxed as you focus

661
01:50:16.600 --> 01:50:24.479
only on my voice and that part of your body.

662
01:50:26.279 --> 01:50:36.039
Moving down to your eyes, focusing on your eyes, noticing

663
01:50:37.039 --> 01:50:46.760
how your eyelids feel so heavy yet so light at

664
01:50:46.800 --> 01:50:53.279
the same time, and all the muscles around your eyes

665
01:50:53.479 --> 01:51:07.960
relaxing completely. Moving your focus down to your mouth, your lips,

666
01:51:08.399 --> 01:51:15.039
your tongue, your teeth, and your gumbs, the whole of

667
01:51:15.159 --> 01:51:30.199
your mouth relaxing, calm and loose. As you focus now

668
01:51:30.760 --> 01:51:37.640
on your jaw, not just the part of your jaw

669
01:51:37.800 --> 01:51:42.239
near your mouth and your chin, but all the way

670
01:51:42.319 --> 01:51:48.680
up the size of your face to your ears, that

671
01:51:48.920 --> 01:52:00.439
hole of your jaw feeding more relaxed.

672
01:52:03.800 --> 01:52:06.880
And calm.

673
01:52:12.680 --> 01:52:21.840
Focusing on your neck, the front of your neck and

674
01:52:21.880 --> 01:52:34.920
your throat relaxing and loose and calm. The side of

675
01:52:35.039 --> 01:52:40.319
your neck, the right and left side of your neck

676
01:52:43.239 --> 01:52:59.079
relax and loose and calm, and now the back of

677
01:52:59.159 --> 01:53:12.039
your neck. Focusing on the back of your neck, letting

678
01:53:12.199 --> 01:53:16.920
go of any tension that may have been there before,

679
01:53:18.680 --> 01:53:32.800
and enjoying that sense of increasing comfort and release that

680
01:53:33.000 --> 01:53:43.399
you can experience in the back of your neck. Moving

681
01:53:43.640 --> 01:53:50.479
down your back and moving either side of your spine

682
01:53:51.520 --> 01:53:52.760
right from the top.

683
01:53:52.600 --> 01:53:53.640
Of your back.

684
01:53:55.199 --> 01:53:58.880
All the way down to the bottom of your back

685
01:54:04.880 --> 01:54:16.199
down to your lower back. And as you move up

686
01:54:16.239 --> 01:54:25.079
and down your spine, you can feel the muscles either

687
01:54:25.199 --> 01:54:38.760
side of your spine relaxing even more. And as those

688
01:54:38.880 --> 01:54:48.319
muscles relax, that sense of comfort starts to spread outwards

689
01:54:49.880 --> 01:54:59.479
from your spine into both sides of your back, the

690
01:54:59.560 --> 01:55:03.159
top of your back, the middle and your lower back.

691
01:55:06.640 --> 01:55:13.800
And as you scan gently and slowly up and down

692
01:55:13.960 --> 01:55:19.079
your back, there's the muscles in the top of your

693
01:55:19.119 --> 01:55:29.079
back relax and become looser. The muscles in the middle

694
01:55:29.119 --> 01:55:36.439
of your back also seem to just almost divide from

695
01:55:36.479 --> 01:55:49.960
each other, separating and almost melting, And in your lower

696
01:55:50.000 --> 01:56:01.560
back there seems to be an extra special feeling of comfort.

697
01:56:06.800 --> 01:56:12.960
The spreads into your hips sit down your lower back,

698
01:56:13.279 --> 01:56:21.279
into your hips, into the area where your cocksicks are

699
01:56:24.800 --> 01:56:32.520
and into your buttocks, and all those muscles that spread

700
01:56:33.760 --> 01:56:43.520
from your lower back into your hip area start to melt,

701
01:56:47.920 --> 01:57:00.359
start to really let go, and don't even nowhere about

702
01:57:00.399 --> 01:57:06.760
to focus on your shoulders. Your back and your spine

703
01:57:07.439 --> 01:57:24.239
will continue to let go, continue to relax so calmly,

704
01:57:28.920 --> 01:57:33.880
and as you focus on your shoulders, you may notice

705
01:57:34.079 --> 01:58:05.159
that they're already feeling really loose, they're already feeding calm

706
01:58:04.600 --> 01:58:17.319
and fear. Those muscles then move from your neck into

707
01:58:17.359 --> 01:58:54.039
your shoulders, feel so soft and gentle, so smooth and calm,

708
01:58:54.159 --> 01:59:06.760
and the feeling in your shoulders seems to spread deep

709
01:59:06.960 --> 01:59:16.760
into your shoulders, that sense of relaxation not just traveling

710
01:59:17.239 --> 01:59:34.520
deeply into your muscles, but also relaxing the bones and

711
01:59:34.760 --> 01:59:42.960
moving all the way to underneath your arms. Relaxing that

712
01:59:43.159 --> 01:59:48.439
whole area between the tops of your shoulders and underneath

713
01:59:48.520 --> 02:00:06.399
your arms hen you you just so relaxed and comfortable

714
02:00:07.600 --> 02:00:26.920
in your shoulders, which sends that deep healing message into

715
02:00:26.960 --> 02:00:39.159
your arms. You may feel almost as if your arms

716
02:00:39.199 --> 02:00:51.119
are not even there, because they're so relaxed, so deeply relaxed,

717
02:00:58.279 --> 02:01:33.960
so so calm.

718
02:01:18.920 --> 02:01:19.079
So.

719
02:01:25.720 --> 02:01:40.840
Loose, not feeling spreading all the way down your arms

720
02:01:43.520 --> 02:02:09.560
to elbows, including your elbows, their comforts spreads or away

721
02:02:12.239 --> 02:02:31.199
into rests of forearments, and your rests so heavy, yet

722
02:02:31.359 --> 02:03:12.319
at the same time slight and gentle, fud sick.

723
02:03:14.640 --> 02:03:15.760
Now on.

724
02:03:18.359 --> 02:04:12.000
Your hands, my hands, so peaceful, in your hands, there's

725
02:04:12.039 --> 02:04:34.920
a sense of real peace. It just seems to I

726
02:04:35.079 --> 02:05:13.520
feel so familiar when your hands relax deeply, els A

727
02:05:13.800 --> 02:06:22.000
thing is, a thing is said, lest your finger tips,

728
02:06:50.560 --> 02:07:09.800
moving your attention to the front, to your body, so comfortable,

729
02:07:20.720 --> 02:08:45.760
move on your focus, you your legs, why my souls.

730
02:08:47.439 --> 02:09:06.319
In your thighs, your knees.

731
02:09:09.920 --> 02:10:40.359
So relaxed, the carved mussels and just chins compresily four

732
02:11:47.000 --> 02:11:58.600
the fathing a new faith, Sir peaceful?

733
02:12:00.680 --> 02:12:53.319
Scom say peaceful, sircom so peaceful, saycom.

734
02:12:56.800 --> 02:13:30.279
So peace. Oh RelA sin peace for so calm, loving

735
02:13:30.399 --> 02:13:37.600
that deep relaxation, to spread your chest, in your stomach,

736
02:13:41.279 --> 02:14:08.119
so RelA, letting go of everything. So I'm going to

737
02:14:08.199 --> 02:14:20.119
start counting down now, from twenty down to one. You

738
02:14:20.159 --> 02:14:23.640
can imagine in a way it's like just walking down

739
02:14:23.760 --> 02:14:29.520
some steps and each step or twenty steps, and each

740
02:14:29.680 --> 02:14:42.319
step represents a level of comfort. Each step represents a

741
02:14:42.560 --> 02:14:55.079
deepening of that comfort and the fervies you walk down

742
02:14:55.119 --> 02:15:00.520
those steps that are deeper and more relaxed you feel.

743
02:15:07.239 --> 02:18:57.559
So starting with number twenty twenty nineteen eighteen seventeen sickst

744
02:18:57.680 --> 02:21:48.559
three FOURT four see too well.

745
02:22:47.520 --> 02:26:06.959
Five ey nine eight.

746
02:27:06.440 --> 02:32:21.440
Seven four five yes, four.

747
02:32:36.479 --> 02:34:57.559
S one.

748
02:35:47.120 --> 02:36:04.200
No. As you focus on your eyes, we're gonna count

749
02:36:04.319 --> 02:36:15.319
down from ten down to one. Focus in just on

750
02:36:15.479 --> 02:36:26.440
your eyes, your eyelids, the muscles around your eyes, your

751
02:36:26.520 --> 02:36:35.520
eye walls themselves, our whole area that makes up your eye.

752
02:36:46.479 --> 02:36:51.680
And as we count down from ten down to one,

753
02:36:54.280 --> 02:37:07.239
whilst focus in on your eyes, you'll become twice is

754
02:37:07.440 --> 02:37:19.280
relaxed with each number counting down that you may find

755
02:37:23.440 --> 02:37:29.200
the all you want to do is just drift off

756
02:37:29.559 --> 02:37:38.680
to sleep. And if that's what you want, then just

757
02:37:38.840 --> 02:37:51.959
allow yourself to do that. Now, focusing on your eyes,

758
02:37:54.040 --> 02:38:00.040
I'm going to begin counting down from ten down to one.

759
02:38:04.079 --> 02:38:13.520
Right now, ten.

760
02:38:39.639 --> 02:41:08.040
Nine eight seven four.

761
02:42:12.040 --> 02:43:23.639
Five four.

762
02:44:36.719 --> 02:45:43.120
Three two.

763
02:46:47.200 --> 02:47:11.159
One.

764
02:47:17.479 --> 02:47:34.159
So counting down from ten to one ten nine eight

765
02:47:36.959 --> 02:47:54.319
seven six five four three two one.

766
02:47:59.319 --> 02:47:59.719
Mm.

767
02:48:01.079 --> 02:48:03.959
And maybe that was a bit too quick in order

768
02:48:04.040 --> 02:48:07.959
to relax. Maybe it's a bit too fast for you

769
02:48:08.280 --> 02:48:18.000
to notice the calming of your body, maybe even a

770
02:48:18.040 --> 02:48:21.879
little bit of pressure there, Like you're counting down from

771
02:48:21.959 --> 02:48:24.639
ten to one. Would you expect me to do man,

772
02:48:25.559 --> 02:48:29.360
expect me to stick gold floppy just because.

773
02:48:29.079 --> 02:48:30.120
You're counting down.

774
02:48:35.719 --> 02:48:39.000
We could try it again, but this time I go

775
02:48:39.159 --> 02:48:46.520
this slower. This time, as you focus on the whole

776
02:48:46.639 --> 02:48:52.879
of your body before we focus on your legs. Just

777
02:48:53.120 --> 02:49:03.120
notice how your body does start to feel more relaxed

778
02:49:07.879 --> 02:50:02.120
with every number that I count down ten nine, eight, seven, six, five, four,

779
02:50:09.559 --> 02:51:01.040
three two one. I just notice how how you feel, generally,

780
02:51:01.479 --> 02:51:15.760
how your body feels. It's not necessarily even about counting

781
02:51:15.920 --> 02:51:23.000
down from ten to one. It's that space that you have,

782
02:51:24.360 --> 02:51:42.799
that space between being active physically or mentally to just

783
02:51:47.559 --> 02:51:52.719
sitting or lying down, just being there, not doing anything,

784
02:51:52.920 --> 02:52:00.280
not saying anything, or needing to think about anything. It

785
02:52:00.399 --> 02:52:03.959
opens up a space, you know, a bit of a space,

786
02:52:04.920 --> 02:52:14.760
a gap. And the more I comed down from ten

787
02:52:14.840 --> 02:52:22.200
to one, the bigger that gap becomes. So there's that

788
02:52:22.440 --> 02:52:35.040
gap of calmness, of comfort, relaxation. It's a nice feeling,

789
02:52:40.600 --> 02:52:49.319
and it moves those stresses or discomforts physically or emotionally,

790
02:52:50.000 --> 02:53:00.760
moves them away, hows you.

791
02:53:03.479 --> 02:53:03.959
To just.

792
02:53:06.959 --> 02:53:13.280
Slow down, so ione to count again from ten down

793
02:53:13.319 --> 02:53:23.319
to one, and notice that gap widening, the gap, And

794
02:53:23.399 --> 02:53:28.440
as it widens, it's almost like the stress and attention

795
02:53:29.280 --> 02:53:48.399
falls into the gap and gives you that distance, that space.

796
02:53:50.760 --> 02:55:27.040
Now ten nine, eight, seven, six, five, four three two.

797
02:55:45.280 --> 02:55:45.520
One.

798
02:55:57.440 --> 02:56:17.200
How did it work? Body feel? Now? Can you notice

799
02:56:17.479 --> 02:56:55.280
that you feeling calmer, the feeling more relaxed as we

800
02:56:55.479 --> 02:57:15.680
now focus on your legs, just your legs. We're just

801
02:57:15.840 --> 02:57:35.840
gonna start with focusing on your thighs. Of course, it's

802
02:57:35.920 --> 02:57:44.200
not the most exciting thing to be doing, because I'm

803
02:57:44.319 --> 02:57:46.959
sure like most of your body is not a lot

804
02:57:47.040 --> 02:57:59.360
going on right now. Just focusing on the whole of

805
02:57:59.440 --> 02:58:05.719
your thigh, Yes, the tops of your thighs, the sides

806
02:58:05.840 --> 02:58:12.840
of your thighs, the bottoms of your thighs, your outer thighs,

807
02:58:12.959 --> 02:58:17.840
and your inner thighs. Basically the whole of your thigh

808
02:58:17.959 --> 02:58:26.719
that leads into your hip and it goes down to

809
02:58:26.959 --> 02:58:41.000
your knee joint. Now, this is a big area. It's

810
02:58:41.040 --> 02:58:46.520
a very heavy area. It's very strong. Probably the strongest

811
02:58:47.520 --> 02:59:00.639
muscles in your body are in your thighs. But I

812
02:59:00.760 --> 02:59:09.040
don't think we perhaps give enough attention to our thighs.

813
02:59:15.000 --> 02:59:25.760
Perhaps we don't acknowledge how important our thighs are to

814
02:59:25.959 --> 02:59:46.559
our lives, how much they actually do for us all

815
02:59:46.680 --> 02:59:57.079
through our lives. And it may seem to sound really weird,

816
02:59:57.200 --> 03:00:05.600
but I think that all of our body parts, especially

817
03:00:05.719 --> 03:00:13.360
our thighs, need some TLC, a bit of love shown,

818
03:00:14.319 --> 03:00:32.280
a bit of acknowledgement. I thank you gratitude for what

819
03:00:32.440 --> 03:00:41.520
our thighs do for us. And I know this may

820
03:00:41.719 --> 03:00:47.399
sound a bit strange. Maybe you think, why am I

821
03:00:48.159 --> 03:00:50.840
surely how I should be out in the garden hugging

822
03:00:50.920 --> 03:00:58.840
a tree or something. Well, it's hard to set a

823
03:00:58.879 --> 03:01:02.559
microphone up on a tree. That's why I'm doing this indoors.

824
03:01:02.639 --> 03:01:06.120
Otherwise I would be outside hugging a tree. Now I

825
03:01:06.200 --> 03:01:14.959
can't see the television from the tree. If you move

826
03:01:15.040 --> 03:01:24.360
down to your knees gaining such an important part, and

827
03:01:24.959 --> 03:01:29.440
I think we don't necessarily I'll speak for myself here,

828
03:01:31.920 --> 03:01:37.000
I don't necessarily appreciate all that my knees do for

829
03:01:37.159 --> 03:01:43.600
me until I have a problem with my knee. It's occasionally,

830
03:01:43.639 --> 03:01:48.639
if I ever maybe i'll bash it or it's aching

831
03:01:48.799 --> 03:01:55.200
for some reason. It's then that I realize how much

832
03:01:55.319 --> 03:01:58.959
it does. You know, the benefit of being able to

833
03:01:59.760 --> 03:02:07.440
you use my legs without any kind of physical discomfort

834
03:02:09.079 --> 03:02:16.120
is a beautiful thing that's possibly not appreciated until it's

835
03:02:16.719 --> 03:02:26.120
temporarily removed. You know that's comfort. But as you focus

836
03:02:26.239 --> 03:02:34.120
on your knees, regardless of how your knees feel, you

837
03:02:34.200 --> 03:02:40.040
can have that sense of gratitude and love to your

838
03:02:40.120 --> 03:02:52.719
knees for all that they do for you, And you

839
03:02:52.799 --> 03:02:56.680
can still have that attention on your thighs and maybe

840
03:02:56.879 --> 03:03:03.159
notice how your thighs feel. Maybe you've noticed that they

841
03:03:04.079 --> 03:03:21.840
are relaxing more deeply as you focus now on the

842
03:03:21.920 --> 03:03:26.319
bottoms of your legs, your shins, and your calf muscles

843
03:03:26.680 --> 03:03:34.520
and the bones between your knees and your feet, incorporating

844
03:03:34.600 --> 03:03:46.920
of course, your ankles so important. Anyone that's had even

845
03:03:47.000 --> 03:03:54.440
the slightest sprain of an ankle knows how how much

846
03:03:54.600 --> 03:04:04.399
we take our ankles for granted. And it's kind of

847
03:04:04.520 --> 03:04:09.879
strange in a way when you think that. You know, logically,

848
03:04:10.239 --> 03:04:13.319
our wrists are a lot thinner than the rest of

849
03:04:13.360 --> 03:04:18.239
our arms, which is okay. It doesn't can't see any

850
03:04:18.239 --> 03:04:23.280
problem with that because we're just picking stuff up by

851
03:04:23.319 --> 03:04:29.360
our ankles so much thinner than the rest of our legs.

852
03:04:35.799 --> 03:04:40.200
And from a physics perspective or logical even it doesn't

853
03:04:40.280 --> 03:04:46.280
really make sense that all this weight would ultimately be

854
03:04:47.360 --> 03:04:57.399
resting on your ankles then leading to your feet, that

855
03:04:57.959 --> 03:05:06.920
thin area, thin bone. Yeah, it does so much great work.

856
03:05:09.120 --> 03:05:18.600
Supports us, supports our body for a lifetime, helps us

857
03:05:19.319 --> 03:05:28.639
to balance, It helps you to get around and be mobile.

858
03:05:34.959 --> 03:05:42.799
And there's the calf muscles. Of course, when I was younger,

859
03:05:43.159 --> 03:05:46.239
I couldn't see the point in calf muscles. It didn't

860
03:05:46.280 --> 03:05:51.600
seem to do anything. Okay, if I walked around on tiptoes,

861
03:05:52.399 --> 03:05:56.239
then my calf muscles get some work. But of course

862
03:05:56.319 --> 03:06:00.440
that's not true. The calf muscles are being used whenever

863
03:06:00.520 --> 03:06:12.440
we use our legs and your shins there to protect

864
03:06:14.440 --> 03:06:23.079
your lower legs, shaped in a way, almost as a

865
03:06:23.159 --> 03:06:35.440
protector for the bone, leading of course to your ankles

866
03:06:38.799 --> 03:06:45.360
and your feet. But we're not going to focus on

867
03:06:45.479 --> 03:06:47.559
your feet. We're just going to focus on the legs.

868
03:06:49.680 --> 03:06:54.280
I realize that now that I've mentioned your feet, it

869
03:06:54.440 --> 03:06:59.319
probably focuses on them anyway, So maybe I should focus

870
03:06:59.399 --> 03:07:05.239
on your feet a little bit. You can have them

871
03:07:05.280 --> 03:07:10.840
in your awareness the same as you have your thighs

872
03:07:11.120 --> 03:07:15.399
in your awareness. Even though we haven't been focusing on

873
03:07:15.559 --> 03:07:20.319
your thighs for a few minutes, we've been focusing on

874
03:07:20.440 --> 03:07:37.159
your ankles, there's still that sensation of comfort in your

875
03:07:37.280 --> 03:07:49.399
thighs and this that movement of energy because the thighs

876
03:07:49.680 --> 03:07:56.559
hold lots of different sensations. Of course, there's the muscles,

877
03:07:57.159 --> 03:08:10.000
the big straw muscles we have in our thighs. But

878
03:08:10.159 --> 03:08:15.799
the skin on the outside of the thighs, as in

879
03:08:16.319 --> 03:08:22.079
the outside of all of our body, can be very sensitive,

880
03:08:26.000 --> 03:08:39.200
sensitive to the touch, sensitive to temperature. And inside your

881
03:08:39.319 --> 03:08:46.760
thighs the bones, there's the muscle, there's the blood, vessels,

882
03:08:46.920 --> 03:08:52.719
the ar trees, all this stuff that's inside your thighs.

883
03:08:57.040 --> 03:09:00.040
And I guess sometimes it'd be nice if you you

884
03:09:00.079 --> 03:09:05.600
could actually put your fingers inside your thighs and a message,

885
03:09:07.959 --> 03:09:11.520
so you can message on the outside, of course, but

886
03:09:11.600 --> 03:09:14.719
to be able to get deep into the muscles, and

887
03:09:14.799 --> 03:09:19.920
to be able to just massage inside your thighs, message

888
03:09:19.959 --> 03:09:28.719
in the bones of your leg, massage in all the veins,

889
03:09:28.920 --> 03:09:39.120
and just gently healing your thighs, and you could move

890
03:09:39.319 --> 03:09:46.680
down message and inside your knees, just message in those bones,

891
03:09:47.719 --> 03:09:54.719
but with healing fingertips, spreading that healing energy deep into

892
03:09:54.840 --> 03:10:04.239
the joints of your knees. Of course, there's the back

893
03:10:04.520 --> 03:10:09.440
of your your knee, you know, the inside crease where

894
03:10:09.479 --> 03:10:16.920
your knee is. It's a very sensitive area. Very it

895
03:10:16.959 --> 03:10:20.840
feels very nice when you stroke it. That might be

896
03:10:21.000 --> 03:10:24.959
because it's an area that's not really touched very often.

897
03:10:27.000 --> 03:10:33.840
It's almost like a hidden part, that crease in your legs.

898
03:10:33.959 --> 03:10:41.000
It's almost it's like a part that has a sensitivity,

899
03:10:41.079 --> 03:10:51.520
which is a little bit different. Of course, it's protected

900
03:10:51.639 --> 03:11:03.280
by your legs. You can imagine putting your fingers into

901
03:11:03.399 --> 03:11:13.079
that crease in your legs, that fold in between your legs.

902
03:11:13.799 --> 03:11:18.399
You can just message with your fingertips. Imagine your fingertips

903
03:11:18.520 --> 03:11:29.000
going inside, massage in the muscle tissue. You can of

904
03:11:29.120 --> 03:11:36.200
course field the bones of your knees, heating through your fingertips,

905
03:11:43.600 --> 03:11:48.920
and then as you go down to your calf muscles.

906
03:11:49.280 --> 03:11:51.000
Now that's the part I'd like to be able to

907
03:11:51.840 --> 03:11:59.200
really put my fingertips deep inside my calf muscles, massage

908
03:11:59.280 --> 03:12:08.399
in air three single tissue of that muscle, healing every part,

909
03:12:14.319 --> 03:12:20.440
and then doing the same for my shins, Massage in

910
03:12:20.600 --> 03:12:28.120
and gently stroking the bones, gently stroking them healing in

911
03:12:28.239 --> 03:12:35.399
a loving way, because they deserve to be treated as

912
03:12:35.520 --> 03:12:39.520
the precious bones that they are. Because our legs are

913
03:12:39.559 --> 03:12:43.360
so precious as in all the other parts of our body,

914
03:12:45.840 --> 03:12:59.680
the more precious of any jure on the planet. When

915
03:12:59.719 --> 03:13:07.559
you start to think about your legs in this way,

916
03:13:12.159 --> 03:13:18.799
it can change your perspective. It might sound a bit

917
03:13:21.879 --> 03:13:26.200
a bit silly to start with the idea of having

918
03:13:27.079 --> 03:13:37.079
love for your legs, showing appreciation for your thighs, wanting

919
03:13:37.200 --> 03:13:41.120
to be able to put your hands in your thighs

920
03:13:43.079 --> 03:13:49.520
and massage the muscles and the bones, and to get

921
03:13:49.559 --> 03:13:57.840
your fingers deep in there, releasing all tension, just to

922
03:13:58.040 --> 03:14:07.479
show how much you care about your legs, how much

923
03:14:07.520 --> 03:14:13.239
you care for what your legs do for you regularly,

924
03:14:15.639 --> 03:14:25.799
your knees, your calves, your ankles, the strength of your ankles,

925
03:14:28.719 --> 03:14:33.440
considering how thin they are compared to the rest of

926
03:14:33.520 --> 03:14:43.280
your legs, especially your thighs. Yeah, they're so strong, so flexible,

927
03:14:47.079 --> 03:14:59.840
absolutely amazing things. Your ankles are truly a gift because

928
03:15:00.079 --> 03:15:11.319
what they do for you supporting all that weight, regardless

929
03:15:11.360 --> 03:15:15.399
of how what weight you are, even if you only

930
03:15:15.799 --> 03:15:20.559
ate stone, there's still a lot of weight for these

931
03:15:21.000 --> 03:15:27.479
little ankles. Now, I'm a lot heavier than eight stone

932
03:15:29.079 --> 03:15:38.239
double down, yet my ankles support my body all the time,

933
03:15:41.959 --> 03:15:45.000
although they do give off a sigh of relief when

934
03:15:45.000 --> 03:15:50.079
I sit down. That's in fact, my whole legs do.

935
03:15:53.799 --> 03:16:00.600
My feet feet also go and my toes clap. I'm

936
03:16:00.639 --> 03:16:29.079
so happy. Your legs really are amazing. And I know

937
03:16:29.559 --> 03:16:36.440
that about talking about your legs is probably possibly among

938
03:16:36.559 --> 03:16:40.879
the most most boring things I've ever heard anyone say.

939
03:16:41.799 --> 03:16:49.239
Possibly you're boring or not. Everything I said is true.

940
03:16:51.680 --> 03:17:06.559
Your legs are amazing. Your legs deserve not just respect,

941
03:17:12.399 --> 03:17:24.719
they deserve to relax deeply. They deserve to take some

942
03:17:24.920 --> 03:17:30.920
time out of the day to just let go completely.

943
03:17:48.840 --> 03:17:49.879
Your legs.

944
03:17:54.959 --> 03:17:57.520
Really can relax.

945
03:18:05.120 --> 03:18:09.239
And because the legs are so such a most, you know,

946
03:18:09.479 --> 03:18:15.399
very important part of your body. When you relax your legs,

947
03:18:15.520 --> 03:18:22.760
the rest of your body also naturally follows in that

948
03:18:26.479 --> 03:18:37.319
journey of comfort. I can feel it in my hips.

949
03:18:38.719 --> 03:18:45.520
My hips feel really loose, and also in my lower

950
03:18:45.639 --> 03:18:52.479
back as well. My lower back really feels it feels stretched,

951
03:18:53.600 --> 03:18:56.639
even though I'm just sitting in a chair and there's

952
03:18:56.760 --> 03:19:02.000
no stretching. As far as I'm aware that I'm doing

953
03:19:03.040 --> 03:19:05.680
it's almost as if the muscles are just relaxed so

954
03:19:05.920 --> 03:19:11.840
much that there is a natural stretch as the tension

955
03:19:12.719 --> 03:19:34.000
has reduced a lot. And I'm now going to count

956
03:19:34.079 --> 03:19:41.920
down from ten down to one and you can continue

957
03:19:43.799 --> 03:20:10.040
to feel wonderfully relaxed ten nine, eight, seven, six, five

958
03:20:14.680 --> 03:20:42.760
four three two one relax. So I'm just going to

959
03:20:42.840 --> 03:20:48.239
count down for five down to one, and as a countdown,

960
03:20:49.520 --> 03:20:54.239
if you just focus on the numbers, just the numbers

961
03:20:55.920 --> 03:21:04.920
counting down, and notice how you feel in this moment

962
03:21:06.680 --> 03:21:11.079
as you hear the numbers counting down, knowing that those

963
03:21:11.239 --> 03:21:24.280
numbers counting down represent you feeling calmer, not just in

964
03:21:24.360 --> 03:21:32.879
your body, but also relaxing your mind. Just notice how

965
03:21:32.959 --> 03:21:38.799
you feel. There's nothing to do, there's nothing to say,

966
03:21:39.479 --> 03:21:56.559
there's nothing to think about, starting with number five, four

967
03:22:06.040 --> 03:22:41.799
three two one. Now, as you notice the gradual letting

968
03:22:41.959 --> 03:22:51.319
go the tension in your body, you may also begin

969
03:22:51.639 --> 03:22:57.600
to notice and be aware of how your mind is

970
03:22:58.680 --> 03:23:06.520
starting you slow down. This is just a natural thing

971
03:23:07.040 --> 03:23:14.399
that happens. It's not really a special procedure. It's just

972
03:23:14.600 --> 03:23:20.840
natural because as your body relaxes, your mind also starts

973
03:23:20.879 --> 03:23:25.600
to relax. And the more your mind relaxes. The more

974
03:23:25.639 --> 03:23:30.879
your body relaxes. It's just a continuous circle of relaxation,

975
03:23:36.920 --> 03:23:43.680
and there is that calmness that comes from relative quietness.

976
03:23:45.280 --> 03:23:50.159
You know, even even if there's background sounds either your

977
03:23:50.319 --> 03:23:56.879
side or mind, it's still going to be quite calm.

978
03:23:58.559 --> 03:24:01.079
You know, you haven't got the television and on, there's

979
03:24:01.120 --> 03:24:05.719
no music in the background unless you're listening to the recording.

980
03:24:05.799 --> 03:24:13.200
With music, of course, you're very likely not going to

981
03:24:13.239 --> 03:24:16.319
be sitting in a room with other people. Of course

982
03:24:16.399 --> 03:24:20.879
you might be, but generally it's more ideal if you

983
03:24:21.000 --> 03:24:31.879
can do this on your own, so no distractions, and

984
03:24:32.000 --> 03:24:47.200
when you stop thinking about stuff, relaxation automatically rises. A

985
03:24:47.360 --> 03:24:58.000
sense of comfort starts to grow, and without trying to

986
03:24:58.120 --> 03:25:09.000
build it up into something fantastical or something magical, this

987
03:25:09.239 --> 03:25:19.159
is just a natural process, something that's easy to accomplish.

988
03:25:22.000 --> 03:25:26.360
In fact, it's almost you know, the sense of relaxing

989
03:25:27.200 --> 03:25:32.920
completely happens really when you put no effort into it.

990
03:25:33.959 --> 03:25:39.639
It's not something that you can really force. It's something

991
03:25:39.799 --> 03:25:50.520
that happens naturally. And part of the process of this

992
03:25:50.840 --> 03:26:02.760
recording and others is simply two allow you to take

993
03:26:02.840 --> 03:26:17.680
advantage of this space. This time to just let go,

994
03:26:20.840 --> 03:26:29.079
to just be here, to be in tune with how

995
03:26:29.159 --> 03:26:42.559
you feel, yet with the intention of wanting to relax

996
03:26:42.680 --> 03:26:54.040
deeply and maybe even to fall asleep, depending on what

997
03:26:54.239 --> 03:27:00.360
it is that you wish for yourself in this moment.

998
03:27:07.360 --> 03:27:16.680
As we know, relaxing is the majority of the process

999
03:27:16.840 --> 03:27:22.000
of falling asleep. The actual falling asleep part is a

1000
03:27:22.120 --> 03:27:29.920
tiny bit at the end. The deeper relaxed you become,

1001
03:27:33.879 --> 03:27:51.840
the easier you find yourself drifting. You can also, if

1002
03:27:51.879 --> 03:28:02.719
you choose stay focused on my voice and really enjoy

1003
03:28:08.680 --> 03:28:31.959
the process of gradually relaxing each muscle in your body

1004
03:28:37.040 --> 03:29:06.159
effortlessly and just observing the sensation of letting go completely.

1005
03:29:12.200 --> 03:29:16.239
This time, I'm going to count from six down to one,

1006
03:29:21.120 --> 03:29:30.239
and you can notice your mind calming down more with

1007
03:29:30.639 --> 03:29:44.360
each number that you hear me say naturally, feeling calm

1008
03:29:44.840 --> 03:29:50.600
and slow and peaceful.

1009
03:29:56.520 --> 03:32:23.000
Six, five, four, three, two, one.

1010
03:32:44.120 --> 03:32:57.440
Being aware havell your mind to slow right down, sinking

1011
03:33:00.120 --> 03:33:20.360
deeply into relaxation. And as you focus on your mind,

1012
03:33:20.680 --> 03:33:30.600
you may notice that there are some thoughts still there,

1013
03:33:33.200 --> 03:33:42.760
maybe some stubborn thoughts that for some reason perhaps need

1014
03:33:42.840 --> 03:33:58.040
your attention. That's what you can do is send love

1015
03:33:58.280 --> 03:34:11.959
to those thoughts. Sprinkle those thoughts with love like little

1016
03:34:12.040 --> 03:34:17.680
petals from a flower. Just sprinkle it over them, petals

1017
03:34:17.760 --> 03:34:24.959
filled with love towards those thoughts, to let those thoughts

1018
03:34:25.159 --> 03:34:31.959
know that you're not abandoned in them. You just need them.

1019
03:34:33.200 --> 03:34:44.280
You require them to just calm down, slow down, quiet

1020
03:34:44.639 --> 03:35:00.639
down for now, so as you focus on those remaining thoughts.

1021
03:35:01.840 --> 03:35:05.920
As we count down this time from seven down to one.

1022
03:35:07.479 --> 03:35:21.559
With each number, just imagine sprinkling those flower petals of love, kindness,

1023
03:35:23.159 --> 03:35:35.000
gratitude over those thoughts, which will allow them to just

1024
03:35:36.440 --> 03:35:51.440
melt away and relax deeply. With every number, those thoughts

1025
03:35:51.600 --> 03:38:18.280
will become more and more relaxed, starting with number seven, six, five, four, three, one.

1026
03:38:34.959 --> 03:38:51.840
And need you now notice how relaxed you're feeling in

1027
03:38:52.040 --> 03:39:13.600
your body. We're going to focus on your hands because

1028
03:39:13.719 --> 03:39:19.920
the more relaxed your hands are, the more relaxed your

1029
03:39:20.040 --> 03:39:41.399
body and mind are. And you focus on your hands

1030
03:39:42.280 --> 03:39:52.399
and your fingers, there's nothing needed to be done. There's

1031
03:39:52.479 --> 03:39:57.399
no clenching of fists or tents in the fingers or

1032
03:39:57.440 --> 03:40:11.840
anything like that. It's just noticing and focusing on your hands,

1033
03:40:18.879 --> 03:40:41.079
noticing how they feel, because the more relaxed your hands feel,

1034
03:40:44.559 --> 03:40:53.760
the calmer your mind feels, and the more comfort you

1035
03:40:54.000 --> 03:41:21.559
feel throughout your body. You may have already noticed you

1036
03:41:26.120 --> 03:41:57.559
mind is starting to dress faim just on your hands

1037
03:41:58.760 --> 03:42:16.719
and fingers, allowing them to experience a real deepening of

1038
03:42:16.879 --> 03:42:22.399
that relaxation in your hands and fingers.

1039
03:42:27.959 --> 03:42:28.600
More.

1040
03:42:31.479 --> 03:42:50.920
And more relaxed. With each number from eight down to one,

1041
03:42:56.000 --> 03:43:05.840
you can almost feel that healing and relaxing energy spreading

1042
03:43:07.040 --> 03:43:26.000
into your hands and fingers, becoming yell more relaxing with

1043
03:43:26.440 --> 03:43:40.159
each number you hear, going down eight down to one,

1044
03:43:44.479 --> 03:47:06.239
drifting drifting again, starting with number eight, seven, six, five, four, three, two,

1045
03:47:55.319 --> 03:48:04.639
just being here now, nothing to think about, nothing to do,

1046
03:48:06.280 --> 03:48:20.200
nothing to say, and everything just feels calmer. And this

1047
03:48:20.479 --> 03:48:28.079
is your natural state of being. This is how you

1048
03:48:28.360 --> 03:48:35.280
just normally feel when you take away all that other

1049
03:48:35.680 --> 03:48:42.600
stuff that we add, you know, things like stress and

1050
03:48:42.840 --> 03:48:59.000
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1051
03:49:01.040 --> 03:49:04.319
When you take that away, which is what we do

1052
03:49:05.120 --> 03:49:17.000
what we do now, you're left with a real sense

1053
03:49:17.600 --> 03:49:30.120
of peacefulness which comes to you very quickly because ultimately

1054
03:49:30.799 --> 03:49:44.399
it's just a feeling, a feeling of comfort. It's almost

1055
03:49:44.520 --> 03:49:48.120
as if you've gone inside yourself, and you've found a

1056
03:49:48.360 --> 03:50:02.280
special place where everything is peaceful, a place where you

1057
03:50:02.440 --> 03:50:12.959
can feel relaxed and your natural sense of comfort, a

1058
03:50:13.079 --> 03:50:21.600
place where you can be you, where you can accept

1059
03:50:21.719 --> 03:50:27.799
yourself for who you are, a place where you're not

1060
03:50:28.000 --> 03:50:38.360
trying to please anybody else ever, a place where you

1061
03:50:38.559 --> 03:50:48.159
can actually not just love yourself, but in some ways

1062
03:50:48.239 --> 03:50:57.360
more importantly, you can like yourself appreciate who you are.

1063
03:51:06.200 --> 03:51:12.799
That sense of gratitude is in the air all around you.

1064
03:51:20.479 --> 03:51:28.280
That's also a place where you can actually feel the

1065
03:51:28.639 --> 03:51:43.920
healing energy soaking into your body. Healing energy soaking into

1066
03:51:44.040 --> 03:51:54.040
your body, and that healing energy spreads through your veins,

1067
03:51:57.799 --> 03:52:04.639
traveling to each and every single part of your body,

1068
03:52:10.600 --> 03:52:15.159
and you start to realize that actually that healing energy,

1069
03:52:17.639 --> 03:52:24.040
it's not just entered into your brain, it's become part

1070
03:52:24.559 --> 03:52:35.840
of your brain, and that spinal fluid is now mixed

1071
03:52:35.959 --> 03:52:47.079
with healing energy, not just allowing you to feel so

1072
03:52:47.360 --> 03:52:59.239
much more relaxed and healthy in this moment, but also

1073
03:53:02.159 --> 03:53:09.639
you start to realize to actually, what's happening now with

1074
03:53:09.840 --> 03:53:19.479
that healing, relaxing energy spreading through your body, It's actually

1075
03:53:19.920 --> 03:53:30.120
changing your life. It's actually changing the way you're going

1076
03:53:30.200 --> 03:53:37.000
to feel not just now, but tomorrow and the next day.

1077
03:53:38.920 --> 03:53:46.360
As your health improves, not just your physical health but

1078
03:53:46.520 --> 03:53:53.920
your mental health. Things that used to bother you in

1079
03:53:54.040 --> 03:54:01.639
the past, for some reason, no longer have the effect

1080
03:54:02.120 --> 03:54:11.040
that they used to because something has changed deep within you.

1081
03:54:16.159 --> 03:54:22.520
Maybe things that used to cause you to feel anger

1082
03:54:26.360 --> 03:54:36.479
no longer have that power to control you the way

1083
03:54:36.559 --> 03:54:44.559
they seem to be able to before. As you realize

1084
03:54:45.600 --> 03:54:58.000
that you're the one who decides what affects you, you're

1085
03:54:58.520 --> 03:55:06.600
the one who just sides to feel relaxed and calm

1086
03:55:08.200 --> 03:55:23.559
when you choose to enjoy noticing these natural developments of

1087
03:55:23.840 --> 03:55:35.399
healing continuing to grow and improve your life day by day,

1088
03:55:41.319 --> 03:55:49.520
including of course, your ability to relax so much easier

1089
03:55:54.479 --> 03:56:04.079
and sleeping. It's the most natural thing in the world

1090
03:56:05.520 --> 03:56:13.840
to you, because falling asleep is something that you've done

1091
03:56:16.920 --> 03:56:24.559
so many times in your life, and you know that

1092
03:56:24.760 --> 03:56:30.040
you were born, as we all were, with the ability

1093
03:56:31.639 --> 03:56:41.959
to fall asleep naturally. We were born with that ability

1094
03:56:44.920 --> 03:56:59.159
to just drift off into a deep, healing sleep. Even

1095
03:56:59.239 --> 03:57:03.959
when we're kids, sometimes we'll fall asleep when we don't

1096
03:57:04.000 --> 03:57:10.000
even want to try to take a stay awake maybe

1097
03:57:10.079 --> 03:57:13.399
it's a birthday in the morning, or it's Christmas or

1098
03:57:14.280 --> 03:57:17.319
holiday or something we look forward to. We don't want

1099
03:57:17.360 --> 03:57:21.879
to go to sleep, but the more we want to

1100
03:57:21.959 --> 03:57:31.200
stay awake, the more we just start to drift. And

1101
03:57:31.360 --> 03:57:35.239
the more you fight drifting, the more you try and

1102
03:57:35.399 --> 03:57:40.360
stop yourself and drift in a shape, the deeper and

1103
03:57:40.600 --> 03:57:52.159
stronger that drifting becomes. Because we're born not just with

1104
03:57:52.399 --> 03:57:58.799
the need to relax deeply and to naturally fall asleep,

1105
03:58:02.040 --> 03:58:15.360
but it's our birthright, it's part of our DNA, and

1106
03:58:15.600 --> 03:58:21.120
sometimes as we get older in life, perhaps at times

1107
03:58:22.000 --> 03:58:35.000
we have forgotten that relaxing completely. It's not only a

1108
03:58:35.239 --> 03:58:59.440
wonderfully pleasant experience, it's also really easy. It's very, very

1109
03:59:00.079 --> 03:59:05.799
easy to let go, because that's all it is. It's

1110
03:59:06.040 --> 03:59:20.680
just deciding to let go. And when you press the

1111
03:59:20.840 --> 03:59:31.200
play button on my recordings, you have given permission for

1112
03:59:31.399 --> 03:59:39.799
my voice to relax you. When you press that play button,

1113
03:59:40.799 --> 03:59:49.200
you have given me permission for my words to affect

1114
03:59:51.719 --> 04:00:03.520
you in a positive, only a positive way. Opening up

1115
04:00:08.760 --> 04:00:27.000
your mind too useful and healing suggestions that can have

1116
04:00:31.559 --> 04:00:38.959
such an amazing effect on how you feel right now,

1117
04:00:43.719 --> 04:00:53.559
as well as those changes that continue long after the

1118
04:00:53.680 --> 04:01:04.360
recording ends, those changes within you to continue to flourish

1119
04:01:05.200 --> 04:01:19.799
and grow, transforming your life in a positive, beautiful way,

1120
04:01:22.879 --> 04:01:29.920
allowing you to move forward in your life in the

1121
04:01:30.079 --> 04:01:47.319
direction that you choose for yourself. And this feeling, this

1122
04:01:47.600 --> 04:02:03.200
feeling that you can experience of safety, comfort, calmness, just

1123
04:02:03.479 --> 04:02:17.079
feels so nice. It's such a healthy place to be,

1124
04:02:25.000 --> 04:02:38.760
and that positivity grows within you each and every day.

1125
04:02:41.840 --> 04:02:51.639
Moving forward, you're going to find that you're more relaxed

1126
04:02:54.000 --> 04:03:06.319
physically and in your mind is more relaxed. And it's

1127
04:03:06.399 --> 04:03:11.959
not that you're thinking slower. It's just that your mind

1128
04:03:12.040 --> 04:03:23.920
will be less clogged up with unnecessary negativity because from

1129
04:03:24.040 --> 04:03:34.280
now on, your mind rejects negativity. From now on, you're

1130
04:03:34.360 --> 04:03:45.159
going to start noticing when negativity arises and you can

1131
04:03:45.360 --> 04:03:59.280
just say stop, stop, and that negativity will turn around

1132
04:03:59.840 --> 04:04:19.280
and leave you alone. Stop and that negativity would disappear.

1133
04:04:27.440 --> 04:04:33.920
And as you notice that you feel way more relaxed

1134
04:04:35.360 --> 04:04:50.719
than you probably expected, you can now congratulate yourself because

1135
04:04:50.920 --> 04:04:57.280
you're the person that has done this. You are the

1136
04:04:57.440 --> 04:05:01.959
one that has opened your mind and up to the

1137
04:05:02.120 --> 04:05:10.159
simple facts that you can feel more relaxed in your

1138
04:05:10.239 --> 04:05:20.319
body and in your mind. You've opened your mind up

1139
04:05:20.520 --> 04:05:28.600
to the birthright of being able to just fall asleep

1140
04:05:29.000 --> 04:05:44.479
easily when you choose. And that's a nice feeling. Don't

1141
04:05:44.520 --> 04:05:54.360
you think it feels nice? Doesn't it? To feel calm?

1142
04:05:56.000 --> 04:06:00.600
All that healing energy is spreading through your body and

1143
04:06:00.760 --> 04:06:16.760
your mind to spend time a special place where negativity

1144
04:06:18.280 --> 04:06:31.159
can no longer enter. Negativity is banned. It's bad, it's

1145
04:06:31.280 --> 04:06:37.920
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1146
04:06:38.000 --> 04:06:47.159
be here, doesn't belong here. Negativity has no place in

1147
04:06:47.319 --> 04:07:03.879
your life, which makes room for more comfort, more heathing,

1148
04:07:06.040 --> 04:07:33.280
more relaxation, more peace. It feels nice, doesn't it? Just

1149
04:07:36.760 --> 04:07:56.680
the let go with everything. I'm going to count down

1150
04:07:56.879 --> 04:08:05.559
now from twenty down to one. You can continue to relax.

1151
04:08:07.760 --> 04:08:19.280
If you choose, you can drift to sleep. With every

1152
04:08:19.479 --> 04:08:31.120
number you hear me say, you can fill twice as relaxed,

1153
04:08:34.159 --> 04:08:38.360
or if you choose, you can feel twice as sleeping

1154
04:08:45.200 --> 04:10:41.360
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, eleven, ten, nine, eight, seven,

1155
04:10:50.159 --> 04:11:00.600
six five mhm.

1156
04:11:06.239 --> 04:11:06.479
Oh.

1157
04:11:39.920 --> 04:11:49.719
This is your time to just take a break, your

1158
04:11:49.879 --> 04:12:00.600
time to relax, to allow your mind to slow down.

1159
04:12:09.280 --> 04:12:28.360
To give yourself permission to take a break from everything end.

1160
04:12:28.399 --> 04:12:35.600
You're the only person that can make that decision. You're

1161
04:12:35.639 --> 04:12:43.000
the only person that can actually tell your mind to

1162
04:12:43.319 --> 04:13:07.399
just relax, to just take some time off so that

1163
04:13:07.559 --> 04:13:12.559
you can focus on your body, getting in touch with

1164
04:13:13.719 --> 04:13:30.040
how you feel physically, and in the process of this

1165
04:13:30.399 --> 04:13:35.280
body scan, where you focus on different parts of your body,

1166
04:13:41.719 --> 04:13:49.159
those parts that you focus on and observe, even though

1167
04:13:49.319 --> 04:13:57.479
you're not purposely requesting for those parts of your body

1168
04:13:57.680 --> 04:14:06.159
to relax, it's kind of expected. You expect when you

1169
04:14:06.360 --> 04:14:19.399
listen to my voice to feel more relaxed naturally, because

1170
04:14:19.479 --> 04:14:29.280
when you're listening to me, your attention is focused on

1171
04:14:29.520 --> 04:14:41.000
my words, and as my words guide you to focus

1172
04:14:45.440 --> 04:15:00.319
on those parts of your body, your focus increases, which

1173
04:15:00.479 --> 04:15:16.440
actually calms your mind. And when your mind calms down,

1174
04:15:21.280 --> 04:15:43.360
your body relaxes. And when your body calms down, your

1175
04:15:43.520 --> 04:16:00.360
mind relaxes. And even though we've not really started the

1176
04:16:00.520 --> 04:16:13.200
focus on your body, you can already feel that healing

1177
04:16:13.479 --> 04:16:27.920
energy spreading through your body, pushing out stress and tension,

1178
04:16:32.079 --> 04:16:39.360
healing all the parts of your body, including your skin,

1179
04:16:40.520 --> 04:16:47.440
your bones, your blood, all of your organs inside your body,

1180
04:16:48.840 --> 04:16:55.600
all of the muscles, all of the fat, all of everything,

1181
04:16:57.479 --> 04:17:03.639
every hair on your body is filled with that healing energy.

1182
04:17:11.680 --> 04:17:27.399
And when your brain fills with that healing energy, the

1183
04:17:27.639 --> 04:17:52.040
feeling of comfort and relaxation increases deeply, increases in a

1184
04:17:52.159 --> 04:18:07.040
way that your mind starts to feel perhaps bit drowsy

1185
04:18:12.319 --> 04:18:22.840
because it's not needed, and it may start to drift

1186
04:18:31.639 --> 04:18:38.319
if that's what's needed. So if you're listening to this

1187
04:18:40.399 --> 04:18:44.639
and what you need is deep relaxation, that's what you get.

1188
04:18:46.840 --> 04:18:53.719
If what you need is to fall asleep naturally and

1189
04:18:53.920 --> 04:19:02.520
easily as your mind drifts, that's also but will happen

1190
04:19:08.200 --> 04:19:15.920
because by pressing that play button on the podcast and

1191
04:19:16.239 --> 04:19:22.559
listening to me, you give permission for your body and

1192
04:19:22.680 --> 04:19:34.680
your mind. In fact, you give the command to your

1193
04:19:34.760 --> 04:19:46.079
body and your mind to relax deeply and to drift

1194
04:19:46.200 --> 04:19:51.440
off to sleep if that's what you want.

1195
04:19:54.680 --> 04:19:55.120
Or need.

1196
04:20:02.799 --> 04:20:08.440
And as I focus on the different parts of your body,

1197
04:20:13.440 --> 04:20:22.239
you may start to just drift. And then you come

1198
04:20:22.360 --> 04:20:27.600
back again and you hear me talking and I'm focusing

1199
04:20:27.760 --> 04:20:38.600
on a different parts of your body, you may find

1200
04:20:38.719 --> 04:20:47.799
yourself drifting. You don't realize you're drifting until you stop

1201
04:20:47.959 --> 04:20:57.040
drifting and you're alert again. To my voice. Focusing on

1202
04:20:57.200 --> 04:21:02.799
a different part of your body starts to relax even deeper,

1203
04:21:07.200 --> 04:21:15.639
because that drifting is basically you already into sleep zone.

1204
04:21:22.200 --> 04:21:27.159
And the more you drift, the longer you drift, and

1205
04:21:27.319 --> 04:21:37.799
the longer you drift, eventually that drifting continues into sleep,

1206
04:21:42.799 --> 04:21:47.680
and that's the last you remember until you wake up

1207
04:21:52.120 --> 04:21:57.239
in your own time, when you experience the right amount

1208
04:21:57.360 --> 04:22:06.239
of sleep for you, because when you do and if

1209
04:22:06.280 --> 04:22:19.879
you do fall asleep, it's extremely pleasant, so relaxing, so

1210
04:22:20.280 --> 04:22:39.280
deep healing sleep. I'm going it feels so nice to

1211
04:22:39.479 --> 04:22:49.680
relax into your own body and mind as you feel

1212
04:22:49.799 --> 04:22:58.159
that healing energy is spreading through you, relaxing us so deeply.

1213
04:23:03.879 --> 04:23:19.840
Relaxing is so so deeply. As we start to focus

1214
04:23:21.719 --> 04:23:43.920
on your eyes, moving down to your jaw, down to

1215
04:23:44.079 --> 04:24:32.399
your neck, your shoulders, arms, hands, fingers, you chest, your stomach,

1216
04:24:39.719 --> 04:25:14.280
your back, your spine, your hips, your legs, your feet,

1217
04:25:23.120 --> 04:25:51.639
your toes, and the feeling iseings spreading and growing inside

1218
04:25:51.959 --> 04:26:05.479
your body, feeling you up. Now let's focus again on

1219
04:26:05.719 --> 04:26:13.520
parts of your body, focusing this time on your forehead.

1220
04:26:20.000 --> 04:26:29.280
Now on your mouth, your lips, your tongue, the whole

1221
04:26:29.360 --> 04:26:51.120
of your mouth. Focus in on your fingers. Maybe you

1222
04:26:51.239 --> 04:26:56.799
could move your fingers a little bit. You can focus

1223
04:26:56.920 --> 04:27:11.399
on each one individually, both hands, and even though as

1224
04:27:11.479 --> 04:27:16.719
you focus on both of your hands now they almost

1225
04:27:16.840 --> 04:27:25.000
seemed to just melt into one. Where is your right

1226
04:27:25.120 --> 04:27:32.719
hand start in your left hand end, almost as if

1227
04:27:35.479 --> 04:27:50.879
just mixed together. Now, focusing on your knees, just noticing

1228
04:27:52.159 --> 04:28:16.159
how your knees fell. Now, focusing on your elbows, focusing

1229
04:28:16.440 --> 04:28:30.680
on both of your elbows, just observing the feeling of

1230
04:28:30.879 --> 04:29:02.559
your elbows. Now, focusing observing the back of your neck,

1231
04:29:12.520 --> 04:29:50.159
feeding the energy in the back of your neck, obsurving

1232
04:29:52.520 --> 04:30:11.879
your ankles. Being aware of physical sensations in your ankles,

1233
04:31:11.879 --> 04:31:30.799
noticin now your toes, on both of your feet, being

1234
04:31:31.040 --> 04:32:16.079
aware how your toes feel right now, m notice sin

1235
04:32:26.280 --> 04:32:57.280
how your entire body feels. Noticing how your mind feels. Now.

1236
04:33:15.360 --> 04:33:57.759
Letting go, letting go, letting go everything, letting go, letting go,

1237
04:34:05.680 --> 04:34:31.599
letting go, huh everything everything. I'm going to start now,

1238
04:34:33.200 --> 04:34:35.040
And I would like you just, first of all, just

1239
04:34:35.159 --> 04:34:43.240
to see yourself lying down on that message table, lying

1240
04:34:43.319 --> 04:34:48.439
on your front. Your head is supported, your arms are supported,

1241
04:34:52.959 --> 04:34:59.159
and you feel comfortable and breathing. It's really easy and

1242
04:34:59.360 --> 04:35:06.159
you feel you feel confident in how you look as well.

1243
04:35:06.319 --> 04:35:10.240
So there's none of that issue of body problems or

1244
04:35:10.400 --> 04:35:19.959
shyness because I'm a professional and this is a therapy session,

1245
04:35:20.799 --> 04:35:28.720
so none of that stuff matters whatsoever. This is about you.

1246
04:35:31.599 --> 04:35:37.319
This is about how you feel and how you can

1247
04:35:38.799 --> 04:35:44.439
enjoy that sense of comfort and relaxation that comes from

1248
04:35:45.840 --> 04:35:52.000
letting go and allowing my hands my fingers to relax

1249
04:35:52.119 --> 04:36:03.119
you by a message your body. So I want to

1250
04:36:03.159 --> 04:36:08.279
start off just by placing my hands on the back

1251
04:36:08.319 --> 04:36:13.319
of your head, just gently, just so you can feel, well,

1252
04:36:13.360 --> 04:36:21.799
my hands feel like really on you. So you can

1253
04:36:21.880 --> 04:36:24.200
maybe feel the warmth of my hands on the back

1254
04:36:24.240 --> 04:36:29.799
of your head. With my hands to the side of

1255
04:36:29.880 --> 04:36:34.360
your head, not pressing, but just holding there very gently,

1256
04:36:37.319 --> 04:36:40.319
maybe over your ears, and a little bit on your face,

1257
04:36:41.599 --> 04:36:46.799
just so you can feel my hands so you can

1258
04:36:46.880 --> 04:37:00.159
become accustomed to them. And now put my hands on

1259
04:37:00.200 --> 04:37:04.400
the back of your head again and gently let them

1260
04:37:04.560 --> 04:37:16.919
slide down onto the back of your neck. You can

1261
04:37:17.000 --> 04:37:27.080
feel my hands gently stroking the back of your neck

1262
04:37:27.279 --> 04:37:33.720
to start with, just so you can get used to

1263
04:37:33.919 --> 04:37:39.240
the feeling of my hands on your skin, get accustomed

1264
04:37:39.319 --> 04:37:47.479
to realize that you're safe and it's all good, it's

1265
04:37:47.560 --> 04:37:57.720
all fine, and I'm going to start gently messaging the

1266
04:37:57.880 --> 04:38:14.520
muscles in the back of your neck with both hands. Now,

1267
04:38:14.599 --> 04:38:20.799
this is a very trusting situation, really, because our next

1268
04:38:20.959 --> 04:38:25.240
is so fragile and to have someone have their hands

1269
04:38:25.880 --> 04:38:30.919
around your neck in that way can sometimes be problematic

1270
04:38:31.000 --> 04:38:36.599
for people, which is why massages are quite good, because

1271
04:38:36.599 --> 04:38:45.200
it allows you to relax and to get in touch

1272
04:38:45.439 --> 04:39:02.319
with trust, to feel peaceful and calm. And there's a

1273
04:39:02.439 --> 04:39:11.119
massage the sides of your neck, gently moving from the

1274
04:39:11.200 --> 04:39:15.040
bottom of your neck. It would be sort of near

1275
04:39:15.080 --> 04:39:18.360
where your shoulders start, I guess, all the way up

1276
04:39:20.439 --> 04:39:25.919
to your jaw, your ears kind of area that side

1277
04:39:25.959 --> 04:39:30.959
of your neck. Of course, it's a lot longer than

1278
04:39:31.360 --> 04:39:46.360
the front of your neck. And then massage in the

1279
04:39:47.119 --> 04:39:54.840
back of your neck, especially that area where perhaps we

1280
04:39:55.040 --> 04:40:03.080
hold tension, and as that area's message, you can actually

1281
04:40:03.240 --> 04:40:07.040
feel a sense of release in the back of your

1282
04:40:07.119 --> 04:40:15.200
neck and maybe you can breathe it out as well.

1283
04:40:17.799 --> 04:40:30.520
Notice how it feels, Notice how you feel. And then

1284
04:40:30.639 --> 04:40:34.759
moving down to that area between your neck and your shoulders,

1285
04:40:36.279 --> 04:40:45.200
that musty area, starting to message that area on both sides.

1286
04:40:47.360 --> 04:40:49.599
I mean, this would be the area that a lot

1287
04:40:49.639 --> 04:40:51.799
of people would message if they were going to give

1288
04:40:51.840 --> 04:40:58.279
you like a shoulder message. Even that's not technically the shoulders,

1289
04:40:58.840 --> 04:41:03.279
but it's all the muscles lead to the shoulders from

1290
04:41:03.360 --> 04:41:09.720
the neck and again that can hold tension and stress.

1291
04:41:10.959 --> 04:41:15.959
And when massaged, sometimes a nice deep message is useful,

1292
04:41:19.040 --> 04:41:34.439
and you decide how deep that message is and just

1293
04:41:34.639 --> 04:41:41.560
allow my knuckles just to dig in to get to

1294
04:41:41.720 --> 04:41:51.720
those muscles and to really relaxed all the time being

1295
04:41:52.000 --> 04:42:09.520
firm yet gentle with you and just stroking down the

1296
04:42:09.720 --> 04:42:18.240
area to your actual shoulders, moving to the muscles of

1297
04:42:18.319 --> 04:42:29.439
your shoulders and maybe initially just pulling up the shoulders

1298
04:42:29.439 --> 04:42:32.799
a little bit of the table just to give you

1299
04:42:32.919 --> 04:42:43.319
a little bit of a stretch, but very gently. And

1300
04:42:43.400 --> 04:42:45.919
you've got the muscles at the front of your shoulders,

1301
04:42:46.680 --> 04:42:57.639
the sides and the back. Again, this is a part

1302
04:42:57.840 --> 04:43:03.200
that can really take quite a bit of pressure, quite

1303
04:43:03.240 --> 04:43:11.279
a bit of needing if if you wish to really

1304
04:43:13.159 --> 04:43:18.599
release the tension to really get into those muscles, and

1305
04:43:22.040 --> 04:43:25.360
you can let your fingers in there if you feel

1306
04:43:25.599 --> 04:43:32.279
really nice. Sometimes it's just being stroked gently or being

1307
04:43:32.959 --> 04:43:42.880
massaged quite strongly it can all be beneficial to the

1308
04:43:42.959 --> 04:44:01.599
relaxation of the muscles in your shoulders. Now to move

1309
04:44:01.720 --> 04:44:11.040
down your arms, we do one arm at a time,

1310
04:44:12.000 --> 04:44:21.080
starting with your right arm. Well I do is I

1311
04:44:21.319 --> 04:44:25.479
just lift your arm up, just hold it to the

1312
04:44:25.639 --> 04:44:33.000
side of you, that word still be attached, and I

1313
04:44:33.200 --> 04:44:47.799
just message the tops of your arms all the way

1314
04:44:47.880 --> 04:45:12.759
down to your forearms into your wrists, gently massaging that part,

1315
04:45:15.400 --> 04:45:19.040
the softer part, which is the under part of the arm,

1316
04:45:22.159 --> 04:45:25.880
which leads to the crease in your elbow, the inside

1317
04:45:27.319 --> 04:45:41.639
it's much more sensitive skin. Sometimes just having that stroked

1318
04:45:44.880 --> 04:46:00.439
I feel really nice, pleasurable and relaxing. Now moving down

1319
04:46:01.799 --> 04:46:14.200
to your right hand, just holding your hand in both

1320
04:46:14.240 --> 04:46:23.840
of my hands, just pressing gently on the back of

1321
04:46:23.959 --> 04:46:34.840
your hand and stretching your fingers ever so lightly at

1322
04:46:34.880 --> 04:46:49.680
the same time pressing down and massaging each finger, and

1323
04:46:49.799 --> 04:47:00.400
then starting to massage the palms of the hand. Just

1324
04:47:00.639 --> 04:47:11.759
turning the hand gently, stretching it gently, and actually having

1325
04:47:11.880 --> 04:47:19.040
your hand held can really be an emotional experience sometimes

1326
04:47:20.040 --> 04:47:24.720
even if it is a stranger, So when you don't

1327
04:47:24.840 --> 04:47:30.040
know very well, like a massage person or a therapist,

1328
04:47:30.200 --> 04:47:45.119
maybe because it's intimate and it can feel nice, you

1329
04:47:45.200 --> 04:47:55.799
can feel safe. And as I put that right arm

1330
04:47:56.000 --> 04:48:04.439
back down where it was, did the same with your

1331
04:48:04.520 --> 04:48:17.599
left arm, exactly the same. Massage in the muscles in

1332
04:48:17.759 --> 04:48:25.959
your arm all the way down to your wrist, stroking

1333
04:48:26.040 --> 04:48:35.520
the inside of your arm, just being gentle or as

1334
04:48:35.799 --> 04:48:49.319
firm as you require, and then massaging your left hand,

1335
04:48:55.840 --> 04:49:05.119
stretching the fingers gently, h messaging the palm of your

1336
04:49:05.240 --> 04:49:31.680
left hand. And you can feel so so relaxing, so comforting,

1337
04:49:45.720 --> 04:49:56.400
and I just rest your left arm back down. Start

1338
04:49:56.520 --> 04:50:02.680
to message your back, the biggest part of your body,

1339
04:50:07.720 --> 04:50:14.639
starting at the top, starting again where he already have been,

1340
04:50:15.439 --> 04:50:19.840
the area at the top in between his shoulders and

1341
04:50:20.000 --> 04:50:25.360
near your neck. Going back the massage in that area again,

1342
04:50:26.479 --> 04:50:40.200
but this time moving downwards, taking a downward stroke to

1343
04:50:40.200 --> 04:50:46.759
the middle of your back, working from the outside inwards,

1344
04:50:48.159 --> 04:50:55.400
a massage in the your back, but the the outsides

1345
04:50:55.720 --> 04:51:05.279
of your back, the parts where your arms with maybe

1346
04:51:05.759 --> 04:51:18.439
rest against, almost the part that connects your front to

1347
04:51:18.639 --> 04:51:36.560
your back. Just messaging down firmly but gently, as firm

1348
04:51:36.639 --> 04:51:44.799
as you want, moving down and moving across a little bit,

1349
04:51:44.840 --> 04:51:48.799
and moving all the way down again, be very gentle

1350
04:51:50.560 --> 04:52:00.959
yet firm as you choose the bench. There we get

1351
04:52:01.000 --> 04:52:06.080
to the spine. We can message the muscles and either

1352
04:52:06.240 --> 04:52:09.560
side of your spine from the top of your neck

1353
04:52:10.000 --> 04:52:21.479
all the way down to your lower back. We can

1354
04:52:21.639 --> 04:52:31.000
do that a few times. Sometimes people use the knuckle

1355
04:52:31.880 --> 04:52:37.080
or the two fingers and just go your side of

1356
04:52:37.159 --> 04:52:42.319
the spine, almost just push down, go all the way

1357
04:52:42.400 --> 04:52:48.560
down to the bottom of the spine, each time releasing

1358
04:52:49.639 --> 04:53:00.200
tension and opening up the body. Stretching your body. You

1359
04:53:00.400 --> 04:53:18.639
feel more relaxed, but at the same time rejuvenated. And

1360
04:53:18.759 --> 04:53:22.119
now I'm going to move to one side, to your

1361
04:53:22.200 --> 04:53:31.279
right side, and from the bottom of your ribs to

1362
04:53:31.439 --> 04:53:37.360
your pelvis, I'm going to massage that area of your back.

1363
04:53:39.319 --> 04:53:42.439
I'll stretch over the other side and I will pull

1364
04:53:42.599 --> 04:53:49.040
the muscles gently and massage and push from one end

1365
04:53:49.520 --> 04:53:54.080
that side or way to my side in the middle

1366
04:53:54.159 --> 04:53:59.319
of fact to where your spine is massage in that

1367
04:53:59.599 --> 04:54:04.319
side of your spine the opposite side to where I'm standing.

1368
04:54:06.680 --> 04:54:12.680
It's almost like kneading bread. There's that big area which

1369
04:54:12.799 --> 04:54:24.560
is firm yet lots there to message. Potentially one of

1370
04:54:24.599 --> 04:54:31.200
the most important places to actually have a message, because

1371
04:54:31.279 --> 04:54:37.159
you really feel it. You really feel the release and

1372
04:54:37.279 --> 04:54:45.439
the pleasure of having your lower back massaged. It releases

1373
04:54:45.840 --> 04:54:54.119
so much from your body that's not useful, starting a

1374
04:54:54.279 --> 04:55:00.319
healing process which will continue long after this recording is over.

1375
04:55:09.680 --> 04:55:12.560
The message in this part of your body not only

1376
04:55:12.680 --> 04:55:17.439
feels really good for you, it's actually fun to do

1377
04:55:18.880 --> 04:55:24.560
because it is, as I said, like kneading bread, it's

1378
04:55:24.599 --> 04:55:28.479
a part that you can really get hold of and

1379
04:55:28.680 --> 04:55:42.279
really message deeply. If that's your choice, then I'm going

1380
04:55:42.360 --> 04:55:44.360
to move over to the other side of your body

1381
04:55:44.840 --> 04:55:53.560
and do the same with the opposite part of your

1382
04:55:53.639 --> 04:56:00.599
lawer bang kneading and messaging from your side. It's all

1383
04:56:00.759 --> 04:56:07.919
way to the middle of your back where your spine

1384
04:56:08.040 --> 04:56:21.759
is pressing and kneading firm and gentle at the same time.

1385
04:56:23.759 --> 04:56:36.240
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1386
04:56:36.639 --> 04:56:48.279
relaxation or mixed together. Plus there's that feeling from your

1387
04:56:48.360 --> 04:56:53.479
stomach as it's being stretched. Even though you're in your

1388
04:56:53.560 --> 04:56:57.840
stomach now, you can feel it being stretched because that

1389
04:56:58.040 --> 04:57:09.400
whole area is connected to your stuff. Now we're going

1390
04:57:09.479 --> 04:57:14.400
to move or move further up to your top of

1391
04:57:14.479 --> 04:57:18.919
your body, and I we do the same this time,

1392
04:57:20.240 --> 04:57:27.040
starting with your upper back put my hands forward over

1393
04:57:28.319 --> 04:57:34.520
and mess massage in that area up to your spine,

1394
04:57:35.720 --> 04:57:38.279
from the side of your body up to your spine.

1395
04:57:40.080 --> 04:57:46.279
So some of that message area, the muscle tissue or

1396
04:57:46.279 --> 04:57:50.319
whatever fatty tissue even will be possibly from your chest.

1397
04:57:52.279 --> 04:57:59.520
There's all connected chest and the back connect together. I'm

1398
04:57:59.560 --> 04:58:02.639
going to be massage in and just pulling some of

1399
04:58:02.759 --> 04:58:10.720
that skin from your side up and massaging that area

1400
04:58:13.720 --> 04:58:17.840
of your upper back all the way to your spine.

1401
04:58:22.279 --> 04:58:24.479
And then I'll move down a bit and I'll continue

1402
04:58:25.119 --> 04:58:27.880
with the middle of your back, doing exactly the same

1403
04:58:28.000 --> 04:58:45.279
thing as gentle or as deep as you choose. Now,

1404
04:58:45.400 --> 04:58:49.200
I'll move or the other side again and do the

1405
04:58:49.319 --> 04:58:53.479
exact same thing with the top of your back on

1406
04:58:53.599 --> 04:59:02.880
the other side, from pretty much underneath your arm area

1407
04:59:03.000 --> 04:59:18.240
really to your spine, and then continuing that all the

1408
04:59:18.319 --> 04:59:23.279
way down, including your lower your middle of your back.

1409
04:59:36.959 --> 04:59:42.119
I'm gonna go to your thighs, the backs of your thighs,

1410
04:59:44.799 --> 04:59:52.240
and the sides of your thighs, starting with your right leg.

1411
04:59:54.520 --> 05:00:04.799
Massage in the back and the of your thighs gently

1412
05:00:05.080 --> 05:00:10.959
and firmly. There's a lot of muscles there. It's an

1413
05:00:11.000 --> 05:00:14.560
area that can be very tense at times and maybe

1414
05:00:15.319 --> 05:00:17.759
needs a little bit more pressure than the rest of

1415
05:00:17.799 --> 05:00:26.439
the body that's up to you. You can gently stroke

1416
05:00:26.520 --> 05:00:33.479
the back of your legs where you know, opposite your

1417
05:00:33.560 --> 05:00:41.400
knee joint or underneath your knee joint, very sensitive, gentle area,

1418
05:00:48.319 --> 05:00:55.479
and then working down to your calf muscles. Massage in

1419
05:00:55.599 --> 05:01:04.840
your calf muscles thoroughly and deeply, if you choose, using

1420
05:01:04.919 --> 05:01:23.799
both hands and fingers, digging deep to your ankles. In

1421
05:01:23.919 --> 05:01:30.119
the back of your back of your ankles, just gently

1422
05:01:30.319 --> 05:01:42.680
message in that area, maybe lifting the leg and stretching

1423
05:01:42.799 --> 05:02:05.479
a little bit. Moving to the right foot, massage in

1424
05:02:08.000 --> 05:02:14.799
the bottom of your feet and the side of your

1425
05:02:14.840 --> 05:02:31.479
feet gently but firm enough so they don't tickle, and

1426
05:02:31.680 --> 05:02:37.119
just allow the pleasure that you get from having your

1427
05:02:37.200 --> 05:02:46.560
feet massaged to just overtake you as I continue to

1428
05:02:46.720 --> 05:02:53.080
message your feet, the bottoms of your feet, the sides,

1429
05:02:55.720 --> 05:03:01.439
your arches, your heel. You can put a lot of

1430
05:03:01.520 --> 05:03:07.400
pressure into your heel and it feels amazing, Yet the

1431
05:03:07.599 --> 05:03:15.680
arches need to be a bit more gentle. Stretching your

1432
05:03:15.840 --> 05:03:22.279
toes gently and massage in the bottoms of your toes

1433
05:03:23.000 --> 05:03:38.319
with my fingers, each one individually, moving her to the

1434
05:03:38.479 --> 05:03:45.680
left leg to do exactly the same thing. Start in

1435
05:03:47.720 --> 05:03:52.200
at the top of the thighs, work in the back

1436
05:03:52.279 --> 05:03:57.840
of the thighs and the sides, massaging deeply and gently

1437
05:04:00.080 --> 05:04:13.880
the whole area, working all the way down. And this

1438
05:04:14.119 --> 05:04:20.040
is an area that maybe you could like to spend

1439
05:04:20.159 --> 05:04:28.959
more time relaxing and messaging. So perhaps if you wanted

1440
05:04:29.080 --> 05:04:33.599
like a bigger future recording, I want to spend more

1441
05:04:33.680 --> 05:04:45.240
time on one particular area. As you move down to

1442
05:04:45.319 --> 05:04:59.400
your calf muscles, Massage in your calf muscles firmly and gently,

1443
05:05:05.119 --> 05:05:13.599
move down your encor into your feet. Massage in the

1444
05:05:14.040 --> 05:05:24.080
backs of your feet, the bottoms of your feet, stretching

1445
05:05:24.360 --> 05:05:30.680
your toes and message in each tone individually. And the

1446
05:05:31.080 --> 05:05:36.520
feeling of pleasure and release that you experience when you're

1447
05:05:36.599 --> 05:05:58.759
having your feet massaged feels really good. Now should turn

1448
05:05:58.880 --> 05:06:09.919
over in your mind and laying on your back, I'm

1449
05:06:09.959 --> 05:06:22.520
just going to start again for your neck area in

1450
05:06:22.639 --> 05:06:30.919
your shoulders, just to get back in touch with that area.

1451
05:06:37.799 --> 05:06:48.159
And as you move up, I can clean my hands,

1452
05:06:49.439 --> 05:06:52.759
make them more fresh, because now I'm going to message

1453
05:06:53.119 --> 05:07:08.959
your face gently arting off with your forehead. Your eyes

1454
05:07:09.040 --> 05:07:14.959
are closed and I can just stretch your eyes a

1455
05:07:15.040 --> 05:07:26.759
little bit, pushing up on your eyebrows, just massaging around

1456
05:07:26.840 --> 05:07:42.119
your scalp, massaging down your cheeks, around your ears, into

1457
05:07:42.240 --> 05:07:55.279
your chaw, gently the sides of your neck, your chin.

1458
05:08:02.159 --> 05:08:02.560
Hm hmm.

1459
05:08:06.360 --> 05:08:14.040
Then just moving down from your neck down to your chest,

1460
05:08:17.840 --> 05:08:21.439
starting him by massage in the very top of your

1461
05:08:21.560 --> 05:08:30.040
chest where the collar phone is. Give a side of

1462
05:08:30.119 --> 05:08:41.959
the collarbone, and then just massage in the hole of

1463
05:08:42.080 --> 05:09:02.880
the chest, moving the chest around, because it's quite a

1464
05:09:03.080 --> 05:09:08.360
large area. You can move from one side to the next,

1465
05:09:12.880 --> 05:09:19.279
moving my hands underneath pretty much where your arms are

1466
05:09:23.680 --> 05:09:28.919
stretching up, stretching some of the muscles of your back

1467
05:09:29.000 --> 05:09:42.680
in the process, moving up over your chest, and they're

1468
05:09:42.720 --> 05:09:59.759
moving down again. Then allowing my hands they just massage

1469
05:10:00.000 --> 05:10:07.919
and slide down towards your stomach, starting in the middle

1470
05:10:08.159 --> 05:10:14.919
of your chest, and then gradually my hand's moving apart

1471
05:10:17.840 --> 05:10:23.840
and massage in and sliding at the same time, moving

1472
05:10:24.000 --> 05:10:42.720
down to just below your rib cage, moving down, then

1473
05:10:42.840 --> 05:10:52.080
massaging up again, giving your chest all the attention that

1474
05:10:52.200 --> 05:11:06.680
it needs to feel completely relaxed. Remembering them. I'm also

1475
05:11:06.840 --> 05:11:12.040
going to be focusing on your sides as well, an

1476
05:11:12.200 --> 05:11:18.439
area that really doesn't get much attention, but feels really

1477
05:11:18.599 --> 05:11:28.759
good when it's massaged. Just stroking my hands down the

1478
05:11:28.959 --> 05:11:35.919
sides of your body, just below your arms all the

1479
05:11:36.000 --> 05:11:49.400
way down to your hips. Now moving to your stomach area.

1480
05:11:51.439 --> 05:11:54.799
I'm going to stand one side of you like I

1481
05:11:54.919 --> 05:11:59.400
did when I did your lower back. I'm gonna do

1482
05:11:59.479 --> 05:12:04.880
a simile the process of just stretching the muscles from

1483
05:12:04.919 --> 05:12:21.479
your side, gently massaging from one side to the next, moving.

1484
05:12:23.680 --> 05:12:27.840
A whole area from below your ribs all the way

1485
05:12:27.959 --> 05:12:38.799
down to below your belly button, and then move around

1486
05:12:38.880 --> 05:12:41.560
to the other side of you and repeat that.

1487
05:12:48.159 --> 05:13:02.159
Process of relaxing, deeply, calmly. You feel loose, you feel free.

1488
05:13:04.560 --> 05:13:09.240
And it's something about having your stomach massage that's different

1489
05:13:09.319 --> 05:13:16.159
from any other part because we do have a tendency

1490
05:13:16.759 --> 05:13:20.639
of holding a different kind of stress in our stomach

1491
05:13:22.080 --> 05:13:30.680
that we may not be aware of. As in our message,

1492
05:13:30.799 --> 05:13:40.240
your stomach in front of your stomach, making circles around

1493
05:13:40.560 --> 05:13:49.000
your belly button, and then going the other way around.

1494
05:13:55.560 --> 05:14:01.279
There's a gentleness and a freedom that comes from feeling

1495
05:14:01.959 --> 05:14:12.240
how you're feeling. As I now move down the tops

1496
05:14:12.279 --> 05:14:19.040
of your thighs the muscles massaging them, and I can

1497
05:14:19.159 --> 05:14:25.119
do this two legs at the same time, pressing down,

1498
05:14:27.959 --> 05:14:34.119
massaging deeply those muscles in your thighs, the front of

1499
05:14:34.200 --> 05:14:45.200
your thighs, and moving down to your knees, gently massaging

1500
05:14:45.279 --> 05:14:56.560
your knees, sliding down your shins, putting pressure on either

1501
05:14:56.720 --> 05:15:08.880
side of your shin gently softly but firmly, moving down

1502
05:15:09.240 --> 05:15:23.919
to your ankles, stroking the tops of your feet, and

1503
05:15:24.119 --> 05:15:30.200
then with each foot in each hand, just gently messaging

1504
05:15:31.000 --> 05:15:39.279
the whole of the foot, the top, the bottom, your heel,

1505
05:15:39.799 --> 05:15:47.560
your ankle, your toes, messaging every part of your feet.

1506
05:15:52.599 --> 05:15:58.639
Feels so good to let go and enjoy the process,

1507
05:16:04.279 --> 05:16:23.119
Enjoy feeling so deeply relaxed, so much comfort, and so

1508
05:16:23.360 --> 05:16:39.840
many feelings that come just from touching your skin. And

1509
05:16:40.040 --> 05:16:46.439
you can just lie there for as long as you choose,

1510
05:16:50.439 --> 05:17:02.240
enjoying the feeling of deep comfort from being massaged by me.

1511
05:17:09.400 --> 05:17:31.360
Enjoy fear deeply. Lights, and all we're gonna do is

1512
05:17:35.000 --> 05:17:51.680
blow out some candles. In your mind, there're gonna be

1513
05:17:51.720 --> 05:18:02.560
a hundred candles, and you're going to blow each one

1514
05:18:02.680 --> 05:18:13.720
out individually, one by one, starting at a hundred as

1515
05:18:13.799 --> 05:18:25.479
I count down all the way down to one, and

1516
05:18:25.599 --> 05:18:34.439
each time I say a number. You can imagine that

1517
05:18:34.639 --> 05:18:41.040
candle in front of you, and I'd like you to

1518
05:18:41.159 --> 05:19:00.520
actually physically gently blow that candle out, just so it's

1519
05:19:00.520 --> 05:19:12.040
not big blows, just a gentle, and that candle will extinguish.

1520
05:19:16.720 --> 05:19:21.319
And then I'll say the next number as we move down,

1521
05:19:24.560 --> 05:19:31.040
and you can just blow that one out as well.

1522
05:19:37.000 --> 05:19:45.520
And as we move down the numbers, you'll find yourself

1523
05:19:46.639 --> 05:19:55.240
feeling more and more relaxed. If you need to sleep,

1524
05:19:56.159 --> 05:20:08.279
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1525
05:20:08.439 --> 05:20:18.479
you may struggle to blow out all one hundred of

1526
05:20:18.639 --> 05:20:37.040
these candles as you feel more and more deeply relaxed,

1527
05:20:43.720 --> 05:21:01.720
more and more deeply tired, And the further you go down,

1528
05:21:04.360 --> 05:21:18.000
the more your mind starts to drift. You may find

1529
05:21:18.360 --> 05:21:32.759
that you stop listening to me after a while. And

1530
05:21:33.000 --> 05:21:42.240
even though there maybe background sounds where you are, you'll

1531
05:21:42.319 --> 05:21:53.720
be aware of those sounds at the moment, be may

1532
05:21:57.200 --> 05:22:12.000
start to just not even notice them at all because

1533
05:22:12.119 --> 05:22:25.680
they're unimportant. Where I am, I've got the sounds of

1534
05:22:25.799 --> 05:22:32.439
the birds, there's a horrors the pigeon who likes to

1535
05:22:32.520 --> 05:22:39.080
say hello sometimes, and there's the odd plane that goes by,

1536
05:22:42.119 --> 05:22:55.560
maybe traffic and trains in the distance, But none of

1537
05:22:55.639 --> 05:23:07.560
that scene is important what soever. More candles you blow

1538
05:23:07.639 --> 05:23:22.439
out less important. Anything is. More candles you blow out,

1539
05:23:26.639 --> 05:23:39.840
the further you seem to move away from sounds and

1540
05:23:42.400 --> 05:23:54.799
from general date days, stuff seems to just move away

1541
05:23:57.360 --> 05:24:12.720
on its own. H You feel more calma with every

1542
05:24:13.000 --> 05:24:33.080
candle you blow out, guiding you the next number, do

1543
05:24:33.240 --> 05:24:43.360
you hear me say? And then you blow that candle

1544
05:24:43.439 --> 05:25:11.040
out too? So easy, so simple. We're gonna start by

1545
05:25:15.319 --> 05:25:29.720
introducing the first candle, which is a hundred. First candle

1546
05:25:33.560 --> 05:25:50.119
is one hundred. When you blow that candle out, you'll

1547
05:25:50.319 --> 05:26:07.919
find immediately a slight change in how you feel, as

1548
05:26:08.000 --> 05:26:16.000
well as the real sense of positivity growing within you,

1549
05:26:22.080 --> 05:26:52.119
relaxation and sleepiness expanding. Starting with one hundred, blow out

1550
05:26:52.200 --> 05:27:58.759
by candle Now ninety nine candle ninety eight, cand ninety

1551
05:28:02.319 --> 05:29:32.799
seven came like this, SI candle ninety five, hand ninety four,

1552
05:29:57.560 --> 05:31:25.360
candle ninety three, ten ninety two and ninety one can

1553
05:31:25.599 --> 05:32:58.840
to ninety eight, do not fine and thirty eight and

1554
05:33:10.479 --> 05:36:10.400
eighties handle eighties eight five and n and eighty two

1555
05:37:17.799 --> 05:37:27.880
and two one.

1556
05:39:03.560 --> 05:39:56.680
Candle, seventy nine candle, seventy eight candle seventy seven, candle

1557
05:40:00.360 --> 05:41:02.720
seventy six, candle seventy five, candle seventy four, candle seventy three,

1558
05:41:14.639 --> 05:42:18.040
candle seventy two, candle seventy one, candle seventy one, Candle

1559
05:42:21.840 --> 05:43:16.240
seventy and sixty nine, candle sixty eight, candle sixty seven,

1560
05:43:29.959 --> 05:44:34.759
candle sixty five, candle sixty four, candle sixty four, candle

1561
05:44:35.400 --> 05:46:16.240
sixty three, candle sixty two, sixty one, candle sixty fifty nine,

1562
05:46:37.840 --> 05:47:55.439
handle fifty eight, candle fifty seven, candle fifty six, candle

1563
05:47:58.880 --> 05:49:14.119
fifty five, candle fifty four, handle fifty three, end fifty

1564
05:49:15.240 --> 05:51:20.479
two fifty two, handle fifty two, candle fifty one, candle fifty,

1565
05:51:44.040 --> 05:53:09.319
candle forty nine, can foot he ate, candle forty seven,

1566
05:53:38.680 --> 05:55:30.360
candle forty six, candle forty five, handle forty two, chendle,

1567
05:55:34.799 --> 05:57:39.799
Who do You? Candle forty, candle thirty nine and thirty eight.

1568
05:58:08.880 --> 06:00:22.400
Candle thirty seven, candle thirty five, jan thirty four, Pendo

1569
06:00:26.360 --> 06:03:15.599
thirty three, candle thirty one, candle thirty, candle twenty eighteen nine,

1570
06:03:53.840 --> 06:06:25.279
candle twenty eight and twenty seven, twenty six, candle twenty five.

1571
06:07:03.479 --> 06:08:30.639
And two wine four end the twenty three and twin

1572
06:08:31.200 --> 06:10:58.119
keep and twenty you one and to winy yo can't ninety,

1573
06:11:47.000 --> 06:13:36.159
chendle seventeen, can sixteen, chancel.

1574
06:13:40.439 --> 06:17:57.400
Four ten to ten eleven hands ye, jame do nine

1575
06:18:55.240 --> 06:21:20.080
ten to eight s six jam f can do.

1576
06:21:23.560 --> 06:22:14.200
Fo and doy.

1577
06:23:11.400 --> 06:24:27.080
Seven two can or let go of all of those thoughts, worries,

1578
06:24:27.360 --> 06:24:33.479
concerns about the past, thoughts about the future, and even

1579
06:24:34.959 --> 06:24:39.319
things you've been thinking about today. Just let it all

1580
06:24:39.400 --> 06:24:45.599
go because none of it is useful in this moment.

1581
06:24:50.520 --> 06:25:05.919
This is your opportunity to just focus on feeling relaxed,

1582
06:25:10.200 --> 06:25:16.639
allowing yourself to get in touch with that natural sense

1583
06:25:18.720 --> 06:25:26.840
of peace that we all have within us. It's available

1584
06:25:26.919 --> 06:25:31.759
for everyone. It just sometimes takes a little bit of

1585
06:25:31.880 --> 06:25:39.279
effort to set up the right time and place in

1586
06:25:39.560 --> 06:25:45.759
order for you to just let go. Because when you

1587
06:25:46.000 --> 06:25:53.759
do decide to let go and relax, that's what your

1588
06:25:53.799 --> 06:26:02.520
body starts to do because you've chosen. You've chosen to

1589
06:26:02.959 --> 06:26:10.080
just allow your body to unwind and your mind starts

1590
06:26:10.159 --> 06:26:17.639
to slow down. And it's a nice feeling. It's a

1591
06:26:17.720 --> 06:26:21.959
nice feeling at the beginning just to know that you

1592
06:26:22.439 --> 06:26:32.720
have chosen to decide to relax deeply and because you've

1593
06:26:32.840 --> 06:26:41.319
made that decision, your body will just follow suit. Because

1594
06:26:41.400 --> 06:26:46.040
sometimes all the muscles in your body need is just

1595
06:26:46.360 --> 06:26:55.599
permission from you to relax. Because so often we're busy,

1596
06:26:55.880 --> 06:27:00.119
we're going from here to there, we're walking around, and

1597
06:27:00.200 --> 06:27:07.520
we're doing stuff, and the body doesn't have any time

1598
06:27:07.759 --> 06:27:16.159
or space to really relax deeply. So it kind of

1599
06:27:16.240 --> 06:27:21.799
waits for you to lead the way, waits for your permission.

1600
06:27:26.159 --> 06:27:32.639
And when you do give your permission, when you give

1601
06:27:32.720 --> 06:27:39.000
to say so, when you say okay, it's time for

1602
06:27:39.119 --> 06:27:48.759
your body to let go completely and relax totally, your

1603
06:27:48.799 --> 06:27:58.279
body just follows. It's like a breath of relief. Ah good,

1604
06:27:58.400 --> 06:28:05.279
I can now relax. That feeling at the end of

1605
06:28:05.360 --> 06:28:08.639
a day, of a very physical day that you may

1606
06:28:08.720 --> 06:28:12.520
experience in the past. But you get home and you

1607
06:28:12.759 --> 06:28:16.479
just sit down on a chair, maybe you kick your

1608
06:28:16.599 --> 06:28:22.840
shoes off, and oh, feels so nice knowing that you

1609
06:28:22.919 --> 06:28:27.080
don't have to get up again for a little while

1610
06:28:27.119 --> 06:28:30.840
at least, if you choose, you can just sit there

1611
06:28:30.959 --> 06:28:43.520
for maybe an hour to It feels blissful. And just

1612
06:28:43.720 --> 06:28:48.759
by sitting down like that, your body knows that it's

1613
06:28:48.880 --> 06:28:54.560
time to relax. Your body has been given permission from you.

1614
06:28:56.759 --> 06:29:07.599
Because it's a mindset mind you're prepared to let go

1615
06:29:07.759 --> 06:29:17.880
of everything and just completely allow all the stress of

1616
06:29:17.959 --> 06:29:29.880
your body to evaporate. Any tensions can just gradually vanish.

1617
06:29:36.360 --> 06:29:48.080
It's almost like magic, really, because that sense of relaxation

1618
06:29:48.400 --> 06:29:54.360
in your body, it's a very natural state. It's not

1619
06:29:54.560 --> 06:29:59.400
something unusual. It may feel unusual when you first start

1620
06:29:59.479 --> 06:30:03.799
to relax. So if you if you haven't really spent

1621
06:30:03.919 --> 06:30:08.040
a lot of time focusing and giving yourself this space

1622
06:30:08.240 --> 06:30:13.759
to let go completely and relax, they seem are most alien,

1623
06:30:15.639 --> 06:30:21.520
but it isn't. It's actually the most natural thing in

1624
06:30:21.599 --> 06:30:31.840
the world to let go completely, to relax totally, the

1625
06:30:32.000 --> 06:30:42.959
most natural thing in the world to allow yourself to

1626
06:30:43.240 --> 06:30:51.000
feel really calm in your mind. And it is almost

1627
06:30:51.639 --> 06:30:58.720
like a literal unwinding. It's like you press a button

1628
06:31:01.360 --> 06:31:07.759
and all the tension just releases, and it's like a wheel,

1629
06:31:08.159 --> 06:31:12.400
like a cog, like the inside of a clock, just unwinding.

1630
06:31:13.040 --> 06:31:16.919
And it's almost like you could see the little wind

1631
06:31:17.080 --> 06:31:22.880
up knob that's used just going the opposite way that

1632
06:31:23.000 --> 06:31:28.919
you choose to wind it up, and the energy that

1633
06:31:29.159 --> 06:31:39.360
fremetic stress for energy gradually winding down losing its power,

1634
06:31:40.639 --> 06:31:48.080
losing its strength as a sense of relaxation becomes stronger

1635
06:31:49.279 --> 06:31:58.799
and deeper, and you may find a the more relaxed

1636
06:32:00.200 --> 06:32:11.159
you feel, that your mind starts to wonder, maybe just

1637
06:32:11.240 --> 06:32:13.880
seem to stop listening to me for a while, and

1638
06:32:15.319 --> 06:32:20.639
your mind goes somewhere else, And then you realize you're

1639
06:32:20.720 --> 06:32:25.959
listening to me again, and that was just your mind

1640
06:32:26.360 --> 06:32:36.759
drifting to sleep, which is quite natural, because sometimes when

1641
06:32:36.880 --> 06:32:43.759
we're stressed and tense, we're not mean I actually be

1642
06:32:44.520 --> 06:32:49.439
aware of what we need, what we physically or emotionally

1643
06:32:51.479 --> 06:32:59.439
need in this moment. But when you allow your body

1644
06:32:59.799 --> 06:33:05.000
and mind to relax completely and you let go of

1645
06:33:05.599 --> 06:33:15.400
all thoughts, concerns, worries, ideas, all letting them go, allow

1646
06:33:15.560 --> 06:33:23.599
them to drop onto the floor. When you start to

1647
06:33:25.759 --> 06:33:35.880
get in touch with the feelings of such relaxation, this

1648
06:33:36.680 --> 06:33:43.360
feels so nice, to be in touch with the calmness

1649
06:33:45.319 --> 06:33:54.240
of the different body parts as they become looser and looser.

1650
06:33:58.520 --> 06:34:10.680
Even you're breathing seems easier and more natural, effortless, as

1651
06:34:10.720 --> 06:34:16.720
that cool airenters through your mouth or nose into your lungs,

1652
06:34:19.400 --> 06:34:27.759
breathing in comforts and relaxation, and then just breathing out

1653
06:34:28.000 --> 06:34:37.520
any excess remain intentional stress from every part of your body.

1654
06:34:38.840 --> 06:34:39.400
And mind.

1655
06:34:43.000 --> 06:34:47.560
And as you start to focus on your mind, maybe

1656
06:34:48.119 --> 06:34:56.080
you notice that things come to a standstill or maybe

1657
06:34:56.520 --> 06:35:05.080
just much much lower than before, because your mind is

1658
06:35:05.240 --> 06:35:16.119
not really needed when listening to my voice, which allows

1659
06:35:16.200 --> 06:35:22.119
your mind to relax just as deeply as your body.

1660
06:35:24.880 --> 06:35:33.119
And that's synchronicity between the relaxation of your body and

1661
06:35:35.880 --> 06:35:49.680
relaxation of your mind. Let you know that feeling completely calm, loose,

1662
06:35:50.000 --> 06:36:01.599
and relaxed really is a great healing experience. It's fear

1663
06:36:04.200 --> 06:36:16.560
and has so many positive benefits for your body, mind,

1664
06:36:16.959 --> 06:36:24.040
and your life. To be able to let go everything

1665
06:36:25.759 --> 06:36:34.439
and to relax completely in all parts of your body

1666
06:36:35.799 --> 06:36:45.799
and mind. Even your boness are axed, all your muscles

1667
06:36:46.400 --> 06:36:58.520
are arised, even the skin that covers your body.

1668
06:37:01.080 --> 06:37:02.000
Is relaxed.

1669
06:37:07.159 --> 06:37:24.799
Every hair that you have is also deeply relaxed. And

1670
06:37:25.080 --> 06:37:35.279
your brain really starts to feel the benefits of this

1671
06:37:36.919 --> 06:37:49.279
healing relaxation. And as you focus on the inside of

1672
06:37:49.400 --> 06:37:55.080
your scalp where your brain is, you can start to

1673
06:37:55.360 --> 06:38:04.880
realize and notice the benefits of your brain relaxing deeply.

1674
06:38:09.200 --> 06:38:17.919
And it's your brain continues to relax. It sends those

1675
06:38:18.680 --> 06:38:27.080
messages to the rest of your body and your mind.

1676
06:38:28.720 --> 06:38:33.919
To rely, relax even more.

1677
06:38:37.479 --> 06:38:56.639
Deeply, relax more completely, letting go of any remaining forts

1678
06:38:58.720 --> 06:39:05.159
or can sa and allow them just drop onto the

1679
06:39:05.319 --> 06:39:16.119
floor because they're no longer necessary in this moment, In

1680
06:39:16.200 --> 06:39:29.319
this moment of deep relaxation and calmness, filling your brain

1681
06:39:31.319 --> 06:39:54.439
with deep concentrated heathing, calming, relaxing every part of your brain,

1682
06:39:58.919 --> 06:40:15.439
feeling so loose and comfortable, so relaxed, and be peaceful.

1683
06:40:18.720 --> 06:40:30.080
Your brain feels so light and so healthy in a

1684
06:40:30.439 --> 06:40:43.959
sense of deep deep comfort really does allow you to

1685
06:40:44.400 --> 06:40:55.680
enjoy those ever increase in sensations of comfort, that is

1686
06:40:55.880 --> 06:41:09.159
spreading throughout your body, relaxing each and every muscle of

1687
06:41:09.279 --> 06:41:10.200
your body.

1688
06:41:12.360 --> 06:41:12.840
Eat.

1689
06:41:14.479 --> 06:41:33.680
Deeper and deeper, much more deeper than before, much more

1690
06:41:35.720 --> 06:41:49.439
comfort spreading through your body in your mind, be so

1691
06:41:51.360 --> 06:42:07.400
peaceful and calm, so very very peaceful in avery part

1692
06:42:10.080 --> 06:42:21.479
of your body, letting go mm hmm a everything aything,

1693
06:42:25.159 --> 06:42:42.639
so peaceful and calm, so relax a very second the

1694
06:42:42.959 --> 06:42:47.560
passes you feel.

1695
06:42:49.560 --> 06:42:56.639
Depath, depath, relax.

1696
06:43:00.759 --> 06:43:03.479
Per and.

1697
06:43:05.360 --> 06:43:20.720
Deperlax calm, so calm, peace, for.

1698
06:43:23.520 --> 06:43:32.799
So very peace from your head down to your ties.

1699
06:43:35.919 --> 06:43:48.319
Such peace and comfort growing all all the time, Such

1700
06:43:49.080 --> 06:44:04.040
peace and comfort spreading through your body and mind deep deeper,

1701
06:44:06.959 --> 06:44:21.080
such comforts spreading and sinking deeper into a muscle you body.

1702
06:44:24.720 --> 06:44:38.319
So you feel amazing, so relaxed, so piece so so

1703
06:44:43.840 --> 06:45:03.560
relax and peaceful, letting go everything. We're going to do

1704
06:45:03.840 --> 06:45:11.240
a body scan, focusing on firstly how you feel in

1705
06:45:11.360 --> 06:45:16.720
your body, not trying to change how you feel, not

1706
06:45:17.240 --> 06:45:21.959
trying to relax, not trying to move away from any

1707
06:45:22.080 --> 06:45:31.159
discomfort or stress or tension. Just accepting, observing and accepting

1708
06:45:31.759 --> 06:45:35.119
how you feel in the different parts of your body,

1709
06:45:37.119 --> 06:45:45.520
just allowing yourself to be exactly as you are, to

1710
06:45:45.759 --> 06:45:53.919
notice to get in touch with how you actually feel

1711
06:45:55.000 --> 06:46:05.159
in this moment. So I'm art of by focusing on

1712
06:46:05.279 --> 06:46:17.840
your hands. Just be aware of your hands. I'd like

1713
06:46:17.959 --> 06:46:22.360
you to move your hands around, just maybe move your

1714
06:46:22.599 --> 06:46:29.840
fingers a little bit. I've been enclosing your hands very gently,

1715
06:46:31.479 --> 06:46:37.119
just so that you can get in touch with how

1716
06:46:37.279 --> 06:46:51.479
your hands and your fingers feel, very very slow movements.

1717
06:47:00.119 --> 06:47:07.639
Gaussing now on your feet and if you can just

1718
06:47:07.799 --> 06:47:12.880
do kind of an equivalent with your feet, is you've

1719
06:47:13.119 --> 06:47:19.319
just done with your hands, maybe turn in your ankles,

1720
06:47:21.279 --> 06:47:29.639
moving your feet around, moving your toes gently but only

1721
06:47:30.840 --> 06:47:42.680
very gently and very slowly, noticing how your feet fell

1722
06:47:44.720 --> 06:47:58.040
in this moment. Focusing now on your eyes. I like

1723
06:47:58.159 --> 06:48:05.159
you to just focus on your eyelids. Maybe you can

1724
06:48:05.360 --> 06:48:09.520
open and close your eyes a couple of times to

1725
06:48:09.759 --> 06:48:13.479
really get in touch with how you feel when you

1726
06:48:13.680 --> 06:48:21.919
do close your eyes. The muscle changes in your eyes

1727
06:48:22.119 --> 06:48:30.000
when you do close them, maybe raising your eyebrows. It

1728
06:48:30.319 --> 06:48:37.799
stretches the tops of your eyes, perhaps squinting your eyes,

1729
06:48:41.560 --> 06:48:46.880
scrunching up your eyes, just so you can here it again,

1730
06:48:46.919 --> 06:48:57.400
in touch with all aspects of how your eyes feel.

1731
06:49:00.200 --> 06:49:00.639
Right now.

1732
06:49:10.000 --> 06:49:16.520
Now focusing on your thighs, and it just starts you

1733
06:49:16.680 --> 06:49:26.799
to gently tense your thighs, just very very gently, just

1734
06:49:27.080 --> 06:49:39.279
enough so you can become more attuned to the physical

1735
06:49:39.919 --> 06:49:47.159
sensation of your upper legs, the front of your thighs,

1736
06:49:47.439 --> 06:49:58.479
and the backs of your thighs, noticing and observing how

1737
06:50:00.840 --> 06:50:15.880
your thighs fear. Right now, moving your focus to the

1738
06:50:16.000 --> 06:50:22.520
back of your neck. Just noticing the back of your

1739
06:50:22.639 --> 06:50:29.000
neck the muscles, and of course they lead to the

1740
06:50:29.279 --> 06:50:33.680
side of your neck. They also lead to the top

1741
06:50:33.759 --> 06:50:40.119
of your back which leads to your shoulders. So as

1742
06:50:40.119 --> 06:50:45.959
your focus on the back of your neck, maybe you

1743
06:50:46.119 --> 06:50:52.799
can move your head gently upwards as if you're looking up,

1744
06:50:54.759 --> 06:51:00.319
Maybe moving your head down as if you're looking now,

1745
06:51:03.520 --> 06:51:10.759
perhaps moving your headside to side, right to left, only

1746
06:51:12.599 --> 06:51:23.319
very slowly, very gently. I'm not trying to force anything.

1747
06:51:25.119 --> 06:51:34.279
It has to be very very gentle, just so you

1748
06:51:34.439 --> 06:51:47.919
can be more in touch with the feelings, with the sensations,

1749
06:51:48.119 --> 06:51:57.319
the physical sensations of how the back of your neck feels.

1750
06:51:59.080 --> 06:52:14.479
Right now, as we now focus on the tops of

1751
06:52:14.599 --> 06:52:20.840
your arms, the parts where your biceps and your triceps

1752
06:52:20.919 --> 06:52:28.959
are between your elbow and your shoulders. To focus on

1753
06:52:29.240 --> 06:52:36.400
those parts, the tops of your arms, you may like

1754
06:52:36.560 --> 06:52:46.080
to just tense them, but very very gently and slowly.

1755
06:52:48.639 --> 06:52:55.840
See you're not straining or put in any pressure whatsoever

1756
06:52:57.520 --> 06:53:07.200
on your arms. It's just solely you can gain more

1757
06:53:07.599 --> 06:53:15.759
of a sense of how your upper arms are feeling

1758
06:53:17.959 --> 06:53:29.159
in this moment and just noticing as you gently, very

1759
06:53:29.439 --> 06:53:38.479
gently and slowly tighten the muscles and then let go,

1760
06:53:42.759 --> 06:53:51.159
notice how the tops of your arms feel right now.

1761
06:54:00.520 --> 06:54:11.200
Now focus on your stomach, the area the lower abdomen

1762
06:54:11.319 --> 06:54:17.240
area below your belly button, moving all the way down

1763
06:54:20.639 --> 06:54:31.159
to your hips, just above your grind. Maybe you're able

1764
06:54:31.360 --> 06:54:41.240
to tense these muscles in that area very very gently

1765
06:54:44.680 --> 06:54:55.080
and slowly, if that's a difficult thing to do, and

1766
06:54:55.200 --> 06:55:04.200
maybe you can just move your body, pushing your stomach up,

1767
06:55:05.919 --> 06:55:09.759
maybe moving a little bit to the side using your hips,

1768
06:55:11.919 --> 06:55:20.119
just so you can get more in tune with how

1769
06:55:20.319 --> 06:55:39.279
your lower abdomen area is feeling in this moment. Just

1770
06:55:39.720 --> 06:56:01.919
noticing the physical sensations or your lower abdomen as you

1771
06:56:02.200 --> 06:56:17.479
move your attention to your mouth, noticing your lips and

1772
06:56:17.680 --> 06:56:35.520
inside your mouth, your teeth, your guns, your tongue, just

1773
06:56:35.840 --> 06:56:44.439
noticing how your tongue and your mouth feels. It may

1774
06:56:44.720 --> 06:56:53.400
help by moving your tongue around your mouth, moving it

1775
06:56:53.959 --> 06:57:01.360
to your left, maybe pressing it gently against the side

1776
06:57:01.520 --> 06:57:07.759
of your mouth, and then to the right, gently to

1777
06:57:07.919 --> 06:57:14.560
the side of your mouth, perhaps pressing up against the

1778
06:57:15.880 --> 06:57:22.680
top of your mouth, and then down gently against the

1779
06:57:22.759 --> 06:57:33.919
bottom of your mouth, always very slowly and a very

1780
06:57:36.520 --> 06:57:53.560
very gentle so that you can be aware of how

1781
06:57:53.799 --> 06:58:15.720
you feel in your mouth area. Now I'm going to

1782
06:58:15.959 --> 06:58:31.520
focus on your wrists, and I'm going to ask you

1783
06:58:31.959 --> 06:58:40.759
to maybe just routine your wrists by moving your hands

1784
06:58:42.080 --> 06:58:55.000
in a circular motion very gently and slowly, just so

1785
06:58:55.439 --> 06:59:12.959
that you can feel the sensations that you are currently

1786
06:59:14.680 --> 06:59:28.159
experiencing in your risks. Perhaps move in your hands.

1787
06:59:29.360 --> 06:59:30.799
Up and down.

1788
06:59:33.240 --> 07:00:00.599
Again very very gently and slowly, very gentle and slow,

1789
07:00:14.040 --> 07:00:30.439
as you now start to observe your lower back. That

1790
07:00:30.799 --> 07:00:40.680
bad part is just above of your hips where your

1791
07:00:40.840 --> 07:00:53.840
coxis are a whole area which also really does include

1792
07:00:54.639 --> 07:01:00.880
the signs of your body because those muscles are very

1793
07:01:01.000 --> 07:01:12.240
much connected as those muscles also move into your hip

1794
07:01:12.319 --> 07:01:20.479
aia connect into your buttocks the sides of your hips,

1795
07:01:29.000 --> 07:01:37.319
and if you're physically able to do so, maybe you

1796
07:01:37.479 --> 07:01:47.799
can very gently just move your body ever so slightly,

1797
07:01:50.119 --> 07:02:06.720
very slowly, some side to side, just enough to gauge

1798
07:02:11.959 --> 07:02:25.279
how you feel in your lower back. Perhaps it could

1799
07:02:25.400 --> 07:02:40.639
even move your hips gently up and down gently slowly,

1800
07:02:43.919 --> 07:02:56.439
in order to be in touch with the physical sensations

1801
07:02:58.080 --> 07:03:22.599
of your lower back. As we know, live to your

1802
07:03:22.680 --> 07:03:34.959
attention to your jaw an area for your chin all

1803
07:03:34.959 --> 07:03:42.400
the way up the near way your ears are, oh

1804
07:03:43.080 --> 07:03:57.759
your jaw, and you can just if it's okay to

1805
07:03:57.959 --> 07:04:08.599
do sime gently open your mouth, not wide, no stretching,

1806
07:04:09.919 --> 07:04:23.759
just very gently and slowly opening your mouthing, closing your

1807
07:04:23.880 --> 07:04:41.599
mouth very gently and slowly, so you can.

1808
07:04:44.520 --> 07:04:45.720
Be in touch.

1809
07:04:52.200 --> 07:05:25.240
With how your jaw feels now and I have to

1810
07:05:25.400 --> 07:05:40.880
sit down your chest area and you don't need to

1811
07:05:41.080 --> 07:05:49.240
do anything to move your chest because it moves every

1812
07:05:49.400 --> 07:06:06.119
time you breathe, and it moves very gently and slowly automatically.

1813
07:06:08.319 --> 07:06:23.240
Relie breath you take as you focus on how your

1814
07:06:24.119 --> 07:07:09.040
chest feels when you breathe, move in your focus to

1815
07:07:09.200 --> 07:07:24.759
your forearms and your elbows. Maybe you're able to very

1816
07:07:25.319 --> 07:07:39.159
gently and slowly tense the muscles in your forearms, and

1817
07:07:39.319 --> 07:07:46.599
when you do that, you can feel your elbows as well.

1818
07:07:55.919 --> 07:08:13.680
Very gently and slowly, gently.

1819
07:08:16.599 --> 07:08:18.560
And softly.

1820
07:08:22.319 --> 07:08:23.400
M sav.

1821
07:08:27.560 --> 07:09:01.840
Your forearms and dilpos nor focus the rest of your back,

1822
07:09:05.959 --> 07:09:15.479
your upper back in the middle, the middle of your

1823
07:09:15.639 --> 07:09:38.080
back again this part of your body news. Also every

1824
07:09:38.520 --> 07:09:54.479
time you pray. You may not notice that. Usually these

1825
07:09:54.639 --> 07:10:05.000
you observe your upper back. Me to your back, you

1826
07:10:05.439 --> 07:10:12.639
can really feel that, gento.

1827
07:10:17.919 --> 07:10:25.680
And m.

1828
07:10:43.840 --> 07:10:59.959
M m hm.

1829
07:11:00.360 --> 07:11:14.080
Moving your focus into your hip area, your butties, your brain,

1830
07:11:16.799 --> 07:11:51.599
those muscles, and those bones in your midsection. Just noticing

1831
07:11:54.000 --> 07:12:14.279
how your hips feel right now, you can very very

1832
07:12:14.919 --> 07:12:30.000
gently move your hips maybe side to side very gently and.

1833
07:12:33.080 --> 07:12:45.880
So very.

1834
07:12:50.720 --> 07:13:33.639
Very gently softly, and everything starts to slow down, including

1835
07:13:33.840 --> 07:13:42.000
the thoughts in your mind and your mind itself just

1836
07:13:42.639 --> 07:13:48.759
starts to gradually. It doesn't have to be instant, but

1837
07:13:48.959 --> 07:13:57.520
just gradually starting to It's almost like time is stre

1838
07:13:58.919 --> 07:14:08.880
chin It's a slower pace to maybe what you're used

1839
07:14:08.959 --> 07:14:17.040
to in your day to day life. It's a slower

1840
07:14:18.840 --> 07:14:43.840
movement of energy, very small movements which make up the

1841
07:14:44.040 --> 07:14:51.479
larger movements, which is always the case. Now, when you

1842
07:14:51.680 --> 07:14:56.599
move your hand, it might seem like it's one movement,

1843
07:14:56.680 --> 07:15:04.639
but it's lots of minute different muscles moving in accordance

1844
07:15:04.759 --> 07:15:15.919
with each other. And what happens in this space that

1845
07:15:16.119 --> 07:15:35.319
we're sharing is we move from that big movement into

1846
07:15:35.400 --> 07:15:52.759
those smaller movements. Starting to focus on how your body feels,

1847
07:15:54.560 --> 07:15:58.880
not just as a whole, not just oh, I feel

1848
07:15:58.919 --> 07:16:02.959
in this way I'm feeling and stressed or tense, or

1849
07:16:03.400 --> 07:16:08.639
I'm feeling relaxed and calm. I'm feeling this way, I'm

1850
07:16:08.680 --> 07:16:20.119
feeling that way. Starting to notice that your body begins

1851
07:16:20.200 --> 07:16:36.279
to present to you small feelings around your body, small

1852
07:16:36.799 --> 07:16:53.680
physical sensations in your legs, whether pleasurable, or not, maybe

1853
07:16:56.080 --> 07:17:02.639
resisting the temptation to label them or to judge them.

1854
07:17:04.119 --> 07:17:10.159
Those feelings, just thinking them, thinking about them is just

1855
07:17:10.400 --> 07:17:27.360
being neutral, just feelings, not being particularly concerned, but just

1856
07:17:27.759 --> 07:17:43.200
noticing what your body is telling you. Feelings in your arms,

1857
07:17:46.200 --> 07:17:51.159
instead of feeling the hole of the arm, maybe notice

1858
07:17:51.400 --> 07:18:04.240
those individual feelings for all those different muscles and the skin,

1859
07:18:07.479 --> 07:18:13.319
the hairs of your arms, all the internal parts of

1860
07:18:13.400 --> 07:18:29.680
your arms, the veins, the bones, just being aware of

1861
07:18:32.799 --> 07:18:39.240
maybe your elbow on your right arm has a certain feeling.

1862
07:18:41.319 --> 07:18:55.040
Maybe your left wrist also has its own individual physical sensation.

1863
07:19:07.479 --> 07:19:14.200
What about your forearm on your right arm, you're right forearm.

1864
07:19:21.560 --> 07:19:27.599
There may not be any particular feeling that you could

1865
07:19:27.680 --> 07:19:35.560
even give a name to, may not feel like anything

1866
07:19:36.560 --> 07:19:46.759
other than just a feeling. You know, it's there. The

1867
07:19:46.880 --> 07:19:52.759
feelings in your shoulders, perhaps your shoulders, when you think

1868
07:19:52.799 --> 07:19:56.279
about them, you're kind of almost like they're the same,

1869
07:19:57.439 --> 07:20:03.119
you know, the same feeling, almost like you both of

1870
07:20:03.159 --> 07:20:07.759
your shoulders are just one thing. Of course they're not.

1871
07:20:16.439 --> 07:20:21.799
And when you focus on your left shoulder and then

1872
07:20:21.840 --> 07:20:28.439
on your right shoulder, maybe find that you move the

1873
07:20:28.599 --> 07:20:39.319
muscles a little bit, maybe tense the muscles gently noticing

1874
07:20:40.680 --> 07:21:11.599
the difference in each shoulder, your lower back, the left

1875
07:21:11.759 --> 07:21:15.599
side of your lower back and the right side of

1876
07:21:15.680 --> 07:21:26.840
your lower back. Of course that connection to your buttocks

1877
07:21:28.000 --> 07:21:39.720
and to your hips, and also moving up into the

1878
07:21:39.840 --> 07:21:53.040
middle of your back. And sometimes like right now, actually

1879
07:21:53.799 --> 07:21:57.439
I want to focus on their part. When I focus

1880
07:21:57.560 --> 07:22:03.400
on my buttocks, and then I focused on the middle

1881
07:22:03.439 --> 07:22:06.360
of my back, I almost felt like the muscles in

1882
07:22:06.439 --> 07:22:16.479
my lower back were being stretched very gently, just stretched

1883
07:22:16.560 --> 07:22:23.080
a little bit. Even though I wasn't doing anything to

1884
07:22:24.479 --> 07:22:30.200
try to stretch your lower back, it just seemed to happen.

1885
07:22:31.400 --> 07:22:49.000
The feeling of very gently stretching your lower back comes along.

1886
07:22:52.720 --> 07:23:16.040
I have feeling in your chest, just noticing what sensations

1887
07:23:17.639 --> 07:23:35.319
you are experiencing in your chest right now. And there's

1888
07:23:35.360 --> 07:23:39.560
so much of the chest. Obviously, there's the collar bone

1889
07:23:39.680 --> 07:23:46.479
leading to the chest. You've got the chest bone, You've

1890
07:23:46.520 --> 07:23:54.840
got the muscles in your chest. Of course, if you're female,

1891
07:23:55.520 --> 07:24:02.520
there's possibly the breasts. If you're male, now you've got

1892
07:24:02.639 --> 07:24:08.759
the different well might not that different these days, but

1893
07:24:10.959 --> 07:24:16.360
there may be more muscles at the top of the chest,

1894
07:24:19.720 --> 07:24:24.000
but at the side underneath, it's pretty much the same.

1895
07:24:24.759 --> 07:24:27.840
Whether you're a man or a woman. There's muscles there,

1896
07:24:29.200 --> 07:24:34.319
muscles that stretch out to your back, as well as

1897
07:24:34.439 --> 07:24:42.799
breast tissue which stretches and moves into your back, to

1898
07:24:43.000 --> 07:25:02.360
just being aware of your chest, being with whatever feeling

1899
07:25:02.560 --> 07:25:22.360
there is in your chest. When I noticed that, I

1900
07:25:22.520 --> 07:25:30.439
focus on my chest. I feel it in my back,

1901
07:25:30.759 --> 07:25:34.880
my upper back. I mean, I guess the obvious reason

1902
07:25:34.919 --> 07:25:45.040
would be because you know, I'll breathe in in, then

1903
07:25:45.119 --> 07:25:48.680
it stretches my chest and my back at the same time.

1904
07:25:56.439 --> 07:26:11.880
It feels it feels okay, doesn't feel I got a

1905
07:26:11.919 --> 07:26:18.599
little bit of pain in my right chest, a little bit,

1906
07:26:18.759 --> 07:26:25.279
not pain, but little discomfort, maybe stiffness, possibly, I don't know.

1907
07:26:29.319 --> 07:26:36.840
I noticed my shoulders are also wanting to flex for

1908
07:26:37.000 --> 07:26:42.040
some reason. I think that's probably part of my upper back,

1909
07:26:47.119 --> 07:26:52.200
that connection between my shoulders and my upper back, because

1910
07:26:52.240 --> 07:26:56.759
I can move my shoulders and stretch the muscles in

1911
07:26:56.919 --> 07:27:05.599
my back in the shoulders backwards or up, which then moves.

1912
07:27:06.319 --> 07:27:21.560
I think it's the scapulous in your back. It feels

1913
07:27:21.599 --> 07:27:29.599
quite nice. Actually, a good thing about this is you can,

1914
07:27:30.799 --> 07:27:40.680
if you want to, you can just flex or stimulate

1915
07:27:44.439 --> 07:27:51.119
the various muscles in your body gently in order to

1916
07:27:51.240 --> 07:28:02.000
get more of a sense of how they feel. And

1917
07:28:02.119 --> 07:28:11.360
when you're relaxing, when you do tense and muscle and

1918
07:28:11.560 --> 07:28:15.080
you let it go and you let it relax, it

1919
07:28:15.240 --> 07:28:27.479
relaxes way more than it would normally. That you have

1920
07:28:27.759 --> 07:28:34.279
to feel that you're able to do that. There's no

1921
07:28:34.439 --> 07:28:39.880
point in doing it if there's an issue with the

1922
07:28:40.000 --> 07:28:46.279
per part of your body. You need to be gentle

1923
07:28:46.439 --> 07:28:59.520
with yourself at all times when relaxing deeply. It's important

1924
07:29:03.240 --> 07:29:14.639
to be kind to yourself as you notice your mind.

1925
07:29:18.959 --> 07:29:26.000
How much has your mind slowed down since we started

1926
07:29:27.400 --> 07:29:52.880
this recording? How came and peaceful is your mind right now?

1927
07:29:59.720 --> 07:30:05.439
We've nothing to think about and just my voice to

1928
07:30:05.639 --> 07:30:16.319
listen to, because you know, the intention behind this recording

1929
07:30:17.799 --> 07:30:25.319
is relaxation. At the very least, for you to feel

1930
07:30:25.599 --> 07:30:30.000
more relaxed at the end of the recording than you

1931
07:30:30.200 --> 07:30:42.080
did at the beginning, at the very least, for your

1932
07:30:42.319 --> 07:30:53.599
mind to slow down because your body continues to relax,

1933
07:30:59.040 --> 07:31:00.720
because that's.

1934
07:31:00.439 --> 07:31:01.000
What you.

1935
07:31:02.599 --> 07:31:22.439
Want to happen, that's what you expect to happen, For

1936
07:31:22.639 --> 07:31:40.840
relaxation to fill your body, maybe calm in your mind

1937
07:31:42.360 --> 07:31:49.840
to the point of boredom when you start, maybe to

1938
07:31:55.479 --> 07:32:37.240
drift away bresting. It's almost as if you're moving further

1939
07:32:37.400 --> 07:32:45.680
away from your body in your mind, just leaving that there,

1940
07:32:53.639 --> 07:32:57.959
kind of liking it an escape pod in a spaceship

1941
07:32:58.319 --> 07:33:02.000
and movie. Space movie, you know, when it gets a

1942
07:33:02.080 --> 07:33:08.799
little pard in it since the mon far away from

1943
07:33:08.880 --> 07:33:57.639
the spaceship, safe to dream and continue to relax, drift

1944
07:33:57.799 --> 07:35:03.040
in so slur and be so so rare and peace

1945
07:35:24.200 --> 07:35:38.639
and focusing on the feeling of those individual parts of

1946
07:35:38.759 --> 07:35:55.240
your body. That's a relaxing One by one, you may

1947
07:35:57.119 --> 07:36:10.799
find that every now and then you realize that you

1948
07:36:10.959 --> 07:36:19.599
are listening to my voice because your mind started to

1949
07:36:19.840 --> 07:36:35.080
imagine something different, maybe started to almost move into some

1950
07:36:35.400 --> 07:36:43.799
kind of a dreamy state, and then you become aware

1951
07:36:44.040 --> 07:36:53.240
of my voice again. And even though you may want

1952
07:36:53.439 --> 07:36:58.400
to focus on my voice, you may also wish to

1953
07:37:00.880 --> 07:37:12.520
allow your mind to just drift naturally into that space

1954
07:37:12.799 --> 07:37:36.759
of comfort and safety. As you feel more comfort spreading

1955
07:37:37.159 --> 07:37:49.880
through your body like a warm blanket covering you gently,

1956
07:37:53.919 --> 07:38:12.040
keeping your body at just the perfect temperature, and even

1957
07:38:12.159 --> 07:38:24.200
if you can hear background sounds, they just don't seem

1958
07:38:24.319 --> 07:38:41.319
to matter anymore. There's that sensor peace spreads through your

1959
07:38:41.439 --> 07:38:55.279
mind like a gentle breeze, yet strong enough to blow

1960
07:38:55.360 --> 07:39:11.720
away all negativity, strong enough to remove from your mind

1961
07:39:15.000 --> 07:39:29.759
any anxiety or stress that was there before, and blow

1962
07:39:29.880 --> 07:39:40.759
away any other thoughts or feelings that just don't fit

1963
07:39:44.919 --> 07:40:04.759
with the sense relaxation that it is feeling your body

1964
07:40:09.759 --> 07:40:29.479
and your mind. Unless you focus on your mind and

1965
07:40:29.840 --> 07:40:35.400
count down from ten down to one, and with each

1966
07:40:35.959 --> 07:41:01.000
number you hear, your mind will become slightly more relaxed,

1967
07:41:03.759 --> 07:41:12.119
just just slightly so. From ten down to nine, just

1968
07:41:12.279 --> 07:41:19.560
a slight movement. From nine down to eight, just another

1969
07:41:21.479 --> 07:41:36.240
small change in how you feel. Eight down to seven.

1970
07:41:39.000 --> 07:41:44.439
That feeling is a gap, almost like a gap that

1971
07:41:44.759 --> 07:41:54.439
starts to get wider, the gap between those feelings that

1972
07:41:54.639 --> 07:42:01.560
you used to have in your mind compared to the

1973
07:42:01.720 --> 07:42:09.240
feelings you have there growing now, feelings of comfort and

1974
07:42:09.520 --> 07:42:21.200
security and confidence, and the gap becomes wider. Eight down

1975
07:42:21.319 --> 07:42:28.119
to seven, Seven down to six, And when you get

1976
07:42:28.159 --> 07:42:35.200
to five, your mind will start to have a certain

1977
07:42:36.639 --> 07:42:48.200
physical sensation, almost like there's a magnet outside of your

1978
07:42:48.319 --> 07:42:55.119
head sucking the tension and the stress and any remaining

1979
07:42:56.240 --> 07:43:02.599
feelings that you don't want, sucking them out through your skull.

1980
07:43:08.360 --> 07:43:13.520
And in down to four, you can start to really

1981
07:43:14.080 --> 07:43:27.119
experience that sense of not just emptiness, but space, a

1982
07:43:27.279 --> 07:43:36.040
place full of fresh air, a place where you can stretch.

1983
07:43:39.520 --> 07:43:42.159
It's almost as if as you go down to four

1984
07:43:42.959 --> 07:43:51.799
and three, your mind is expanding with this sense of

1985
07:43:52.479 --> 07:44:05.520
peace and tranquility, growing down to when you get to one,

1986
07:44:07.000 --> 07:44:15.520
your mind just feels exactly how you want to feel.

1987
07:44:18.880 --> 07:44:36.759
It's almost perfect feeling, maybe a sensation that you'd like

1988
07:44:37.000 --> 07:44:49.919
to keep a place that's safe, where nothing can affect

1989
07:44:50.040 --> 07:45:06.119
you at all, and you can stay in that that

1990
07:45:06.439 --> 07:45:14.439
space of comfort and confidence, confident in your own ability

1991
07:45:16.880 --> 07:45:23.400
to create this space and this feeling of comfort within

1992
07:45:23.680 --> 07:45:31.159
your own mind just by counting and ten down to one.

1993
07:45:35.720 --> 07:45:40.279
And this is something that you can do yourself when

1994
07:45:40.319 --> 07:45:47.560
you're on your own, the time when you can maybe

1995
07:45:47.799 --> 07:45:56.400
sit down, maybe just for a few minutes, close your eyes,

1996
07:46:00.240 --> 07:46:11.840
just counts slowly from ten down to one and re

1997
07:46:12.119 --> 07:46:25.040
experience these feelings in your mind. And when you feel

1998
07:46:25.159 --> 07:46:34.639
that way in your mind, your body copies your mind,

1999
07:46:40.479 --> 07:46:46.360
and that feeling is spread through your spine and your

2000
07:46:46.560 --> 07:46:54.360
nervous system into every part of your body, travels through

2001
07:46:54.439 --> 07:47:08.639
your bloodstream, healing and relaxing every particle of your existence.

2002
07:47:21.360 --> 07:47:25.360
Now we can. We can practice this a few times

2003
07:47:30.040 --> 07:47:33.040
before the end of the recording, and then you can

2004
07:47:34.560 --> 07:47:40.479
practice on your own. And each time you count for

2005
07:47:40.799 --> 07:47:53.200
ten out one, the feelings of comforts, calmness, and deep

2006
07:47:55.279 --> 07:48:12.400
deep relaxation becomes stronger and deeper, filling your mind and

2007
07:48:12.520 --> 07:48:22.240
your brain with these positive chemicals, the spread throughout your body,

2008
07:48:23.759 --> 07:48:32.479
relaxing you so quickly, relaxing your whole body and mind

2009
07:48:35.400 --> 07:48:48.479
so very, very easily just by counting from ten down

2010
07:48:48.560 --> 07:48:49.040
to one.

2011
07:48:54.159 --> 07:48:55.439
So we're going to do it now.

2012
07:48:56.319 --> 07:49:00.240
I'm going to count from ten down to one. I'd

2013
07:49:00.439 --> 07:49:04.759
like you to repeat the number after me. So when

2014
07:49:04.799 --> 07:49:11.759
I say ten, you can just repeat to yourself.

2015
07:49:13.119 --> 07:49:13.360
Ten.

2016
07:49:19.000 --> 07:49:28.319
Just notice, be aware of how you feel in your

2017
07:49:28.479 --> 07:49:38.000
mind and your body. Then when I say nine, you

2018
07:49:38.119 --> 07:49:53.919
can repeat to yourself nine again, noticing the increase in

2019
07:49:54.159 --> 07:50:02.119
comfort and calmness in your mind and in your body.

2020
07:50:08.080 --> 07:50:17.520
The same when I say eight, I want to say seven, six,

2021
07:50:19.959 --> 07:50:34.400
I want to say five, four, When I say three, two,

2022
07:50:38.759 --> 07:50:43.680
and lastly you want to say one, you can repeat

2023
07:50:44.040 --> 07:50:45.319
that number.

2024
07:50:52.439 --> 07:50:52.560
Now.

2025
07:50:52.680 --> 07:50:58.279
Of course, when you do this on your own without

2026
07:50:58.400 --> 07:51:03.400
listening to me, you can say the numbers or whatever

2027
07:51:05.000 --> 07:51:13.439
speed that you feel is necessary for you, so you

2028
07:51:13.599 --> 07:51:19.400
can adapt. So if you feel you want to say

2029
07:51:19.479 --> 07:51:25.360
the numbers ten down to one faster than I do,

2030
07:51:27.119 --> 07:51:29.639
then you go ahead and do that. Or if you

2031
07:51:29.880 --> 07:51:33.840
feel when you do it yourself that you'd like to

2032
07:51:34.080 --> 07:51:42.439
have more more space between the numbers, maybe take a

2033
07:51:42.560 --> 07:51:49.360
lot longer to get from ten all the way down

2034
07:51:50.000 --> 07:52:06.959
to one, that's your choice also to do. So I'm

2035
07:52:07.000 --> 07:52:15.439
going to count from ten down to one, and when

2036
07:52:15.479 --> 07:52:19.240
I get to one, that will be the end of

2037
07:52:19.400 --> 07:52:26.119
this recording, unless, of course, you're listening with music, and

2038
07:52:26.279 --> 07:53:42.080
the music will continue. Ten nine five s.

2039
07:54:42.319 --> 07:55:40.799
Four us.

2040
07:56:16.759 --> 07:56:58.639
Chaste us.

2041
07:57:00.040 --> 07:57:48.119
M twenty nineteen eighteen seventeen sixteen fifteen fourteen thirteen twelve

2042
07:57:52.599 --> 07:58:44.840
eleven ten nine eight seven six, five four three two one.

2043
07:58:53.240 --> 07:59:03.599
Now open your eyes, noticing how you physically feel having

2044
07:59:03.720 --> 07:59:11.319
counted down from twenty to one, allowing stress and tension

2045
07:59:11.840 --> 07:59:16.439
to leave through your fingertips and your toes. And as

2046
07:59:16.479 --> 07:59:21.200
you focus on your fingertips maybe they feel a little

2047
07:59:21.240 --> 07:59:28.959
bit tingly, which is suppose quite understanding considering the tension

2048
07:59:29.400 --> 07:59:39.639
has been exiting your body through your fingertips. So now

2049
07:59:39.680 --> 07:59:42.000
I'm going to count from twenty down to one again.

2050
07:59:42.479 --> 07:59:50.959
This time you're going to feel relief of tension and

2051
07:59:51.119 --> 08:00:02.000
stress in the anxiety that you may have leaving through

2052
08:00:02.040 --> 08:00:07.959
your stomach. Just leaving through your stomach, almost as if

2053
08:00:08.560 --> 08:00:14.959
it's just releasing the whole of your stomach. You'll naval

2054
08:00:16.439 --> 08:00:19.439
to just above your chest or below your chest, rather

2055
08:00:20.520 --> 08:00:23.799
so surround in your belly button area, the whole area.

2056
08:00:25.880 --> 08:00:30.479
You can feel the tension of your body wherever it's left,

2057
08:00:30.799 --> 08:00:36.080
just releasing from that area. And you may notice that

2058
08:00:36.200 --> 08:00:41.279
your stomach will become very relaxed as I count down

2059
08:00:42.279 --> 08:02:11.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2060
08:02:15.520 --> 08:02:21.080
Two what.

2061
08:02:26.000 --> 08:02:28.200
And you can open your eyes again if you choose,

2062
08:02:28.759 --> 08:02:32.400
or you can just keep them closed because it feels relaxing.

2063
08:02:34.720 --> 08:02:39.799
Just notice how your stomach feels. I notice as your focus,

2064
08:02:40.080 --> 08:02:45.439
just do a little scan of your body's notice, say

2065
08:02:45.560 --> 08:02:58.439
your body feels focusing on upper body, your back, chest, stomach, legs, arms, hands, feet,

2066
08:03:01.479 --> 08:03:08.400
Just noticing, and you know, you may start to feel

2067
08:03:10.880 --> 08:03:14.680
more of a sense of tiredness, which may be the

2068
08:03:14.799 --> 08:03:20.840
reason you listening to this recording, because you would like

2069
08:03:21.080 --> 08:03:30.520
to let go completely of everything and dread off into

2070
08:03:30.639 --> 08:03:45.639
a nice, natural, calm, relaxing sleep. So now we're going

2071
08:03:45.720 --> 08:03:55.159
to focus on your forehead, and if you choose, you

2072
08:03:55.240 --> 08:04:00.319
can incorporate your eyes in this focus as well. Your

2073
08:04:00.400 --> 08:04:06.959
forehead and your eyes, it's that whole area basically, almost

2074
08:04:07.040 --> 08:04:09.759
as if you were wearing a mask, you know, like

2075
08:04:09.919 --> 08:04:15.040
a I don't know, a Batman mask or something, or

2076
08:04:17.159 --> 08:04:19.840
I'm trying to find zorro or something, you know, the

2077
08:04:19.959 --> 08:04:23.040
kind of mask that covers your eyes but also covers

2078
08:04:23.119 --> 08:04:29.360
quite a lot of the forehead. Focusing on that area

2079
08:04:29.880 --> 08:04:32.159
because that's the area that we're now going to release

2080
08:04:33.040 --> 08:04:38.599
tension and stress from your mind and your brain, from

2081
08:04:38.680 --> 08:04:42.840
your mind, and any tension that you may have remaining

2082
08:04:42.919 --> 08:04:47.639
in your face, in your neck and your jaw, in

2083
08:04:47.720 --> 08:04:54.200
your eyes, your forehead, or your scalp. So basically any

2084
08:04:54.520 --> 08:05:00.479
tension within your head area, including your mind and green

2085
08:05:04.279 --> 08:05:08.319
and that's going to be released through your fullhead in

2086
08:05:08.400 --> 08:05:16.200
your eyes. As I count down again from twenty down

2087
08:05:16.279 --> 08:06:50.040
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2088
08:07:08.119 --> 08:07:17.639
noticing as you scan your face, jaw, your eyes, your

2089
08:07:17.840 --> 08:07:26.560
cheap bones, your ears, your forehead, your scalp, your neck,

2090
08:07:27.840 --> 08:07:30.319
the back of your neck, in the front of your neck,

2091
08:07:31.279 --> 08:07:33.599
the sides of your neck, and your throat.

2092
08:07:36.240 --> 08:07:36.840
Mm hmmm.

2093
08:07:39.919 --> 08:07:51.000
Noticing being aware of the comfort, increased feeling in the relaxation,

2094
08:07:53.119 --> 08:07:58.000
not just in your head and neck and mind, also

2095
08:07:58.520 --> 08:08:08.000
the rest of your body. Just notice how loose and

2096
08:08:08.279 --> 08:08:11.959
calm you feel, and how easily.

2097
08:08:13.720 --> 08:08:15.240
It is to just let go.

2098
08:08:18.080 --> 08:08:33.759
Completely, let go completely, how easily.

2099
08:08:41.479 --> 08:08:44.720
That's what I'm going to do now, is I want to.

2100
08:08:44.840 --> 08:08:52.400
Focus on the top of your head and am We're

2101
08:08:52.400 --> 08:09:01.159
going to allow every last piece of tension or stress

2102
08:09:01.400 --> 08:09:07.159
that might be lingering or hiding in your body or

2103
08:09:07.319 --> 08:09:09.080
mind or head.

2104
08:09:10.400 --> 08:09:16.040
To just be sucked out at the top of your head.

2105
08:09:18.200 --> 08:09:25.880
And released into the air a month, sucked out into

2106
08:09:26.000 --> 08:09:31.680
the clouds. Imagine a big cloud of God your head,

2107
08:09:33.639 --> 08:09:38.799
almost like a whirlpool, and this is gonna suck that tension.

2108
08:09:40.000 --> 08:09:41.680
Out the top of your head.

2109
08:09:43.759 --> 08:09:45.279
And just take it away.

2110
08:09:46.919 --> 08:09:47.560
The good.

2111
08:09:50.520 --> 08:09:54.279
You focus. Imagine an opening on the top of your

2112
08:09:54.360 --> 08:10:00.919
head with a tension and stress and any roomain in issues,

2113
08:10:01.119 --> 08:10:04.000
maybe worries of concerns that are no.

2114
08:10:04.319 --> 08:10:08.240
Use to you. Now you can all be sucked down

2115
08:10:08.319 --> 08:10:09.599
at the top of your head.

2116
08:10:11.200 --> 08:10:17.119
And taken away as I count down again from twenty

2117
08:10:17.520 --> 08:11:04.680
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2118
08:11:10.520 --> 08:11:56.200
thirteen to twelve even, ten, nine, eight seven, six.

2119
08:12:00.200 --> 08:12:06.599
By four.

2120
08:12:10.400 --> 08:12:46.119
Three two whah breathe, noticing how you feel, how relaxed

2121
08:12:46.560 --> 08:12:59.599
and calm you physically and mentally feel right now, help

2122
08:13:00.599 --> 08:13:09.680
peaceful your mind feels. It feels so nice to just

2123
08:13:09.880 --> 08:13:18.240
let go, to give yourself some space to breathe easily,

2124
08:13:20.159 --> 08:13:28.279
to think calmly, and just to take a break from

2125
08:13:30.040 --> 08:13:36.400
all that pointless worry and concerns about things that you

2126
08:13:36.479 --> 08:13:46.560
don't need to think about right now, because this is

2127
08:13:46.759 --> 08:13:51.599
your time to let go. This is your space to

2128
08:13:51.919 --> 08:14:02.360
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

2129
08:14:02.479 --> 08:14:12.240
your body. It can feel so good, so nice to

2130
08:14:12.639 --> 08:14:20.479
just not have to do anything, to be able to

2131
08:14:21.759 --> 08:14:31.680
really enjoy that serenity that comes with letting go completely,

2132
08:14:33.840 --> 08:14:48.200
that peacefulness that comes with being in this peaceful space.

2133
08:14:52.720 --> 08:14:57.279
And you can keep this sense of calmness for as

2134
08:14:57.400 --> 08:15:09.159
long as you choose. If you choose to drift off

2135
08:15:09.520 --> 08:15:14.040
into a deep, healing, natural sleep.

2136
08:15:15.319 --> 08:15:16.159
Then you can do that.

2137
08:15:19.840 --> 08:15:28.080
It's completely up to you, and you can keep this

2138
08:15:28.400 --> 08:15:34.279
feeling of calmness physically and in your mind as long

2139
08:15:34.720 --> 08:15:51.720
as you choose to feel completely relaxed, completely relax. And

2140
08:15:51.759 --> 08:15:57.520
I'd like you to make up your mind that you're

2141
08:15:57.560 --> 08:16:08.799
going to relax, and I want to explore that with you.

2142
08:16:09.479 --> 08:16:16.400
What it feels like when you actually decide that you're

2143
08:16:16.439 --> 08:16:22.080
going to relax, not forcing yourself, but giving yourself that.

2144
08:16:24.880 --> 08:16:27.040
I guess it is a command, really, isn't it. When

2145
08:16:27.040 --> 08:16:34.520
you're telling yourself relax in a gentle but firm way

2146
08:16:35.400 --> 08:16:41.599
that only you can really tell yourself in that way.

2147
08:16:42.479 --> 08:16:44.439
You can't really have someone else saying to you now

2148
08:16:44.479 --> 08:16:50.959
it relax, relax, you know, and it needs to be gentle,

2149
08:16:51.119 --> 08:16:54.639
but you can't. Someone else can't really have the same

2150
08:16:58.080 --> 08:17:03.279
the same kind of in luence or power that you

2151
08:17:04.119 --> 08:17:17.040
have over your own physicality, over how you feel, because

2152
08:17:17.040 --> 08:17:24.040
when you say it to yourself, it means more. It's personal,

2153
08:17:24.360 --> 08:17:30.000
and your brain and your unconscious mind and your body

2154
08:17:30.759 --> 08:17:36.959
listens to what you say. So, for example, we'll test

2155
08:17:37.040 --> 08:17:39.599
it out and do a little test, a few little

2156
08:17:39.720 --> 08:17:43.439
tests along the way, and you can get more of

2157
08:17:43.520 --> 08:17:50.040
an idea of the force, the positive force that you

2158
08:17:50.240 --> 08:17:57.720
can have in creating a sense of comfort and relaxation

2159
08:17:58.040 --> 08:18:03.959
in your body and your mind quite quickly, just by

2160
08:18:04.159 --> 08:18:14.520
you telling yourself to relax. So I want to start

2161
08:18:14.639 --> 08:18:21.319
by it's focus on your hands. To focus on your

2162
08:18:21.319 --> 08:18:25.040
hands and just tell your hands to relax, and just

2163
08:18:25.119 --> 08:18:32.279
say relax. As you focus on your hands, you could

2164
08:18:32.560 --> 08:18:37.000
say my hands are relaxed, or I want my hands

2165
08:18:37.080 --> 08:18:40.959
to relax. But I think if you actually do it

2166
08:18:41.119 --> 08:18:49.360
directly by focusing and imagining that your hands can hear

2167
08:18:49.479 --> 08:18:52.799
what you're saying. You know they've got little ears, which

2168
08:18:52.799 --> 08:18:58.520
is a little weird. So talking to your hands and

2169
08:18:58.720 --> 08:19:14.799
just say relax, medicine how your hands start to relax.

2170
08:19:27.200 --> 08:19:30.680
Now focus on your eyes and tell your eyes to relax.

2171
08:19:31.840 --> 08:19:36.639
You're just saying the same word relax. And find the

2172
08:19:36.840 --> 08:19:44.240
right tone for you. You know, I might say relax,

2173
08:19:44.919 --> 08:19:53.040
but you you might say relax or relax. You know,

2174
08:19:53.360 --> 08:19:59.000
you might say it differently to yourself, and that's important

2175
08:20:00.119 --> 08:20:04.040
you to gauge what feels right for you.

2176
08:20:05.919 --> 08:20:07.040
To just tell your.

2177
08:20:07.000 --> 08:20:12.560
Eyes to relax. Whilst focusing on your eyes, your eyelids,

2178
08:20:12.720 --> 08:20:18.080
the muscles around your eyes your eyebrows and just tell

2179
08:20:18.200 --> 08:20:53.319
your eyes directly relax now. Now, I just did that myself,

2180
08:20:53.680 --> 08:21:03.520
and sometimes you may feel that you need a bit

2181
08:21:03.599 --> 08:21:09.360
more time for the different parts to relax, you know,

2182
08:21:09.439 --> 08:21:13.959
because I start talking again and maybe that part hasn't

2183
08:21:14.040 --> 08:21:17.240
relaxed fully. But what happened is that it will just

2184
08:21:17.360 --> 08:21:18.840
continue to relax.

2185
08:21:18.560 --> 08:21:19.560
Even though I'm talking.

2186
08:21:21.159 --> 08:21:26.919
And that's happened with my eyes. Something else I noticed

2187
08:21:27.040 --> 08:21:31.680
is when I started focusing on my eyes, that actually

2188
08:21:32.479 --> 08:21:35.319
almost became They got worse before they got better in

2189
08:21:35.400 --> 08:21:39.200
a way. So I felt a degree of tension growing

2190
08:21:39.319 --> 08:21:45.000
in my eyes and then disappearing. So I think what

2191
08:21:45.200 --> 08:21:48.080
that was really it was just me becoming more aware

2192
08:21:49.680 --> 08:21:54.240
of the tension that was already there that I wasn't.

2193
08:21:55.240 --> 08:21:59.159
I wasn't focused on it before, so I wasn't really

2194
08:22:00.159 --> 08:22:17.080
knowledge in it or really conscious to those feelings. Yeah,

2195
08:22:17.240 --> 08:22:20.680
my eyes is still continuing to relax, as well as

2196
08:22:20.720 --> 08:22:26.639
my hands. Actually, my hands have got a certain kind

2197
08:22:26.680 --> 08:22:32.720
of energy, like not buzzing, but I can kind of

2198
08:22:35.119 --> 08:22:40.959
feel a degree of energy in my hands. Maybe that's

2199
08:22:41.040 --> 08:22:45.880
where the tensions been released. Maybe that's the causing that.

2200
08:22:53.279 --> 08:22:55.439
The next part I think we should focus on the

2201
08:22:55.520 --> 08:22:58.319
back of the neck. That's a part was quite often

2202
08:23:00.360 --> 08:23:02.840
well for me, holds tension. I don't know about it

2203
08:23:02.840 --> 08:23:07.880
for yourself. I think it's quite a standard place where

2204
08:23:08.159 --> 08:23:09.759
tension is sometimes held.

2205
08:23:11.319 --> 08:23:14.479
So and I'm doing.

2206
08:23:14.599 --> 08:23:17.200
Exactly what you're doing as you do it as well,

2207
08:23:17.360 --> 08:23:21.279
so I'm telling my body parts to relax as well.

2208
08:23:22.080 --> 08:23:23.479
So if you tell your neck at the.

2209
08:23:23.560 --> 08:23:26.360
Back of your neck, focus on the back of your neck,

2210
08:23:26.520 --> 08:23:33.439
and just say relax in your own words, in your

2211
08:23:33.479 --> 08:23:35.360
own tone, in your own voice.

2212
08:23:36.000 --> 08:23:37.000
You can say out.

2213
08:23:36.840 --> 08:23:40.479
Loud, or you can just say it to yourself internally.

2214
08:23:41.400 --> 08:23:45.919
But you're focusing and you're saying it literally to the.

2215
08:23:46.000 --> 08:23:48.720
Back of your neck, as if the back of your

2216
08:23:48.799 --> 08:23:51.599
neck can actually hear what you're saying.

2217
08:23:55.000 --> 08:23:58.560
So do that now, Just say relax to the back

2218
08:23:58.599 --> 08:23:59.040
of your neck.

2219
08:24:00.200 --> 08:24:01.119
And I did the same.

2220
08:24:39.919 --> 08:24:43.400
And what I noticed, and you may have had similar

2221
08:24:43.520 --> 08:24:47.959
thing is even though I was focusing on the back

2222
08:24:48.040 --> 08:24:59.919
of my neck, other parts started to I showed themselves

2223
08:25:00.159 --> 08:25:03.279
to me, or maybe because they want to be relaxed

2224
08:25:03.319 --> 08:25:07.599
as well. But I started noticing the feelings in my shoulders,

2225
08:25:08.159 --> 08:25:14.040
attention in my shoulders and in my upper back. Whether

2226
08:25:14.159 --> 08:25:19.799
that was because my back of my neck was saying, well,

2227
08:25:19.840 --> 08:25:24.799
I'm pretty much okay, it's the other parts that need attention,

2228
08:25:31.200 --> 08:25:34.240
but my lobe, my back of my neck is still relaxing,

2229
08:25:35.680 --> 08:25:38.159
but I just became more aware of other parts that

2230
08:25:38.439 --> 08:25:47.040
needed attention. Now, this might happen, and it's not. It

2231
08:25:47.159 --> 08:25:50.599
doesn't mean that it's going wrong. It just means you're

2232
08:25:50.680 --> 08:25:57.319
being notified of more places that also want to feel relaxed.

2233
08:26:00.599 --> 08:26:04.959
So I'm going to focus on my upper back. So

2234
08:26:05.159 --> 08:26:08.799
you can do the same even if you don't have

2235
08:26:08.959 --> 08:26:14.279
any feelings of tension that obvious in your upper back,

2236
08:26:16.080 --> 08:26:20.680
if you just focus on your back and the whole

2237
08:26:20.799 --> 08:26:25.560
area from the shoulder blades down to the middle of

2238
08:26:25.639 --> 08:26:30.000
your back and your spine. And with me, it's more

2239
08:26:30.040 --> 08:26:37.720
the shoulder blades are more. Yeah, that's the parts that

2240
08:26:37.959 --> 08:26:46.520
really sort of giving me the nod that it needs

2241
08:26:46.599 --> 08:26:47.119
relax in.

2242
08:26:47.200 --> 08:26:50.639
The sound's going to ask that part to relax and

2243
08:26:50.799 --> 08:26:51.599
you can do the same.

2244
08:26:51.680 --> 08:27:19.000
Now, relapsed upper back, there's something strange happened there, And

2245
08:27:19.159 --> 08:27:21.599
this often happens.

2246
08:27:21.639 --> 08:27:22.560
I've been doing this for.

2247
08:27:25.439 --> 08:27:32.200
Sixteen years or something, and often I'm one surprised but

2248
08:27:32.880 --> 08:27:39.319
amazed really that there can be a feeling. So when

2249
08:27:39.360 --> 08:27:40.880
I was focusing on.

2250
08:27:40.919 --> 08:27:41.720
The back of my neck.

2251
08:27:42.599 --> 08:27:46.759
My upper back was starting to feel quite stressed and

2252
08:27:47.520 --> 08:27:53.040
in need of attention. As soon as I started talking

2253
08:27:53.240 --> 08:27:58.080
to you about my upper back and talking about, you know,

2254
08:27:58.599 --> 08:28:03.599
getting ready to ask the upper back to relax, why

2255
08:28:03.680 --> 08:28:09.319
the back already started to relax. It's almost as if

2256
08:28:09.360 --> 08:28:15.000
it doesn't need to hear the words, just needs attention,

2257
08:28:19.759 --> 08:28:31.799
just needs to be noticed. That is something that often

2258
08:28:32.000 --> 08:28:39.000
happens in this type of situation is when you start

2259
08:28:40.080 --> 08:28:45.080
to relax a couple of parts of your body, as

2260
08:28:45.119 --> 08:28:50.319
we've done with our hands, our eyes and their eyelids.

2261
08:28:51.479 --> 08:28:58.720
And now back of the neck, top of the back.

2262
08:29:00.400 --> 08:29:03.720
Up a back, the rest of the body seems to

2263
08:29:03.919 --> 08:29:12.599
just take notice and decide in its own way to

2264
08:29:12.840 --> 08:29:19.880
start relaxing. Other parts of your body start to just

2265
08:29:21.680 --> 08:29:29.000
become looser. I suppose it's kind of like a bit

2266
08:29:29.040 --> 08:29:33.599
of an avalanche, you know, the little ball starts rolling

2267
08:29:33.799 --> 08:29:36.479
and before you know it, the whole of your body

2268
08:29:36.599 --> 08:29:48.799
is completely relaxed and can't And if you focus on

2269
08:29:48.880 --> 08:30:01.240
your face, you focus on your eyes, your eyelids, your eyebrows,

2270
08:30:01.439 --> 08:30:10.479
and the muscles around your eyes, maybe you start to

2271
08:30:10.639 --> 08:30:15.520
notice that your forehead is more relaxed than it was.

2272
08:30:17.560 --> 08:30:22.919
Maybe your face is more relaxed. I would say my

2273
08:30:23.279 --> 08:30:27.119
entire face is a lot more relaxed than it was.

2274
08:30:38.400 --> 08:30:44.240
So we're going to focus now on your shoulders again,

2275
08:30:44.479 --> 08:30:48.840
just like before. Just tell your shoulders. I mean, you

2276
08:30:49.319 --> 08:30:51.279
can do them in the digity. You can do the

2277
08:30:51.439 --> 08:30:55.680
right shoulder and left shoulder. I just generally do both

2278
08:30:55.759 --> 08:31:00.720
at the same time. Just tell your shoulder as you

2279
08:31:00.919 --> 08:31:05.319
focus on them in your mind, focus on how you feel.

2280
08:31:06.080 --> 08:31:14.000
Maybe you can see them in your mind's eye. Just

2281
08:31:14.159 --> 08:31:58.680
tell your shoulders to relax as nice as they relax.

2282
08:32:09.080 --> 08:32:14.159
But I do notice, I mean, especially with my back,

2283
08:32:16.880 --> 08:32:23.279
is the connection between the different parts the back, the shoulders,

2284
08:32:23.400 --> 08:32:33.360
the neck being all connected and being such a large

2285
08:32:33.520 --> 08:32:39.360
part of your body, it's almost hard to separate them

2286
08:32:39.599 --> 08:32:47.360
from each other. And my lower back has starting to

2287
08:32:47.479 --> 08:32:58.840
relax on insane. Maybe I'm going too slow and that

2288
08:32:58.959 --> 08:33:03.360
could be an issue because we all go at different speeds.

2289
08:33:05.639 --> 08:33:09.720
And the idea at the beginning of this recording was

2290
08:33:09.799 --> 08:33:12.279
for you to be able to just say to yourself,

2291
08:33:15.840 --> 08:33:28.599
relax without focusing on any particular part of your body.

2292
08:33:30.880 --> 08:33:37.200
Because when you know that, telling your hands to relax

2293
08:33:40.959 --> 08:33:48.840
and your hand relax. You tell your eyelids and your

2294
08:33:49.000 --> 08:33:56.759
eyes and muscles around your eyes and your eyebrows to relax,

2295
08:34:00.560 --> 08:34:09.560
and they relax. You tell the back of your neck

2296
08:34:12.919 --> 08:34:29.159
to relax, and it relaxes, until your appera back.

2297
08:34:35.639 --> 08:34:36.919
To relax.

2298
08:34:46.119 --> 08:35:09.680
And it relaxes. You tell your shoulders to relax, and

2299
08:35:09.840 --> 08:35:37.599
they relaxed. And you told your hands to relax, they relaxed,

2300
08:35:38.080 --> 08:35:49.040
and they continued to relax. And you told your eyelids,

2301
08:35:51.400 --> 08:35:59.560
the muscles around your eyes, your eyebrows to relax, they relaxed.

2302
08:36:02.599 --> 08:36:04.520
And continued.

2303
08:36:05.319 --> 08:36:06.000
To relax.

2304
08:36:12.360 --> 08:36:14.319
When you told the back of your neck.

2305
08:36:15.439 --> 08:36:21.240
Focused on the back of your neck and told it

2306
08:36:21.400 --> 08:36:40.919
to relax, it relaxed and continued to relax. When you

2307
08:36:41.080 --> 08:36:51.200
told your up back to relax, be relaxed and continued

2308
08:36:53.720 --> 08:37:07.479
to relax. As with your shoulders, you tell your shoulders

2309
08:37:07.599 --> 08:37:20.959
to relax, and your shoulders relaxed and continued to relax.

2310
08:37:26.599 --> 08:37:31.560
And it's not just that, it's.

2311
08:37:34.240 --> 08:37:38.680
That the rest of your body has also been listening,

2312
08:37:40.360 --> 08:37:46.439
and no relaxation has been spreading. So from your eyes,

2313
08:37:46.799 --> 08:37:54.200
the relaxation spread to your forehead, around your face, into

2314
08:37:54.279 --> 08:38:08.119
your skin, into your jaw, into the front and sides

2315
08:38:08.240 --> 08:38:13.000
of your neck. I will way down your chest and stomach,

2316
08:38:19.680 --> 08:38:28.680
your relaxed hands and shoulders. Lets up through your arms, relaxing.

2317
08:38:30.080 --> 08:38:33.000
The full arms, your upper.

2318
08:38:33.000 --> 08:38:52.279
Arms, elbows, your wrists, letting go your lower bag, your hips,

2319
08:38:52.799 --> 08:38:59.040
butt e expraying and just starting to relax and continue

2320
08:39:00.360 --> 08:39:06.400
even more. Comfort spreading through your legs.

2321
08:39:11.200 --> 08:39:13.439
All the way down to your.

2322
08:39:13.360 --> 08:39:23.200
Ankles, the tops of your feet, the side of your feet,

2323
08:39:25.040 --> 08:39:35.919
and the bottoms of your feet, relaxing into your toes,

2324
08:39:39.759 --> 08:39:46.520
each toe relaxing, calm.

2325
08:39:49.360 --> 08:39:49.799
Please.

2326
08:40:02.080 --> 08:40:13.240
And as your body relaxes more, your mind becomes slower,

2327
08:40:18.959 --> 08:40:20.400
more peaceful.

2328
08:40:27.560 --> 08:40:29.279
To the point where.

2329
08:40:31.119 --> 08:40:43.639
If you choose to fall asleep, you can easily do that,

2330
08:40:49.360 --> 08:40:59.919
easily drift away because there's nothing going on in your mind,

2331
08:41:03.680 --> 08:41:44.520
the brains peaceful, your body continues to relax, and with

2332
08:41:44.720 --> 08:41:52.000
that connection between your body relaxing, the word that you

2333
08:41:52.319 --> 08:42:06.040
say to yourself relax means that you don't need to

2334
08:42:06.200 --> 08:42:11.639
focus on just one part. You can just focus on

2335
08:42:13.680 --> 08:42:39.159
your entire body, saying the powerful word reallys and there's uh.

2336
08:42:40.919 --> 08:42:54.000
Those are miniar sensations of comfort spreading throughout your body,

2337
08:42:59.400 --> 08:43:14.599
looci and cammon and heathing every part to your body, feeding.

2338
08:43:16.240 --> 08:43:37.599
More relaxed, so all you need to do from now

2339
08:43:37.720 --> 08:43:38.479
on is just.

2340
08:43:40.360 --> 08:44:01.400
Tell yourself relax and observe feeding and completely now fool

2341
08:44:14.520 --> 08:45:04.360
so starting now with number twenty nineteen eighteen, seventeen, sixteen,

2342
08:45:21.159 --> 08:46:15.919
fifteen four fifty.

2343
08:46:49.799 --> 08:46:49.959
Two.

2344
08:46:50.000 --> 08:50:24.439
Well attatattat.

2345
08:51:12.799 --> 09:00:16.439
U s assassssssst. Why sue.

2346
08:58:15.680 --> 08:58:35.520
So counted down from ten to one ten nine, eight, seven,

2347
08:58:37.599 --> 08:59:00.240
six five four three two one, And maybe I was

2348
08:59:00.279 --> 08:59:04.439
a bit too quick in order to relax. Maybe it's

2349
08:59:04.439 --> 08:59:10.400
a bit too fast for you to notice the calming

2350
08:59:10.639 --> 08:59:17.479
of your body, maybe even a little bit of pressure there,

2351
08:59:17.639 --> 08:59:21.040
like you're counting down from ten to one. What do

2352
08:59:21.119 --> 08:59:24.479
you expect me to do? Man, expect me just to

2353
08:59:24.560 --> 08:59:28.479
go with floppy just because you're counting down.

2354
08:59:32.680 --> 08:59:32.840
Too.

2355
08:59:33.880 --> 08:59:37.159
If you try it again, but this time, I'll go

2356
08:59:37.360 --> 08:59:44.680
this slower this time, and you focus on the whole

2357
08:59:44.840 --> 08:59:51.040
of your body before we focus on your legs. Just

2358
08:59:51.319 --> 09:00:07.680
notice how your body does start to feel relaxed. Every

2359
09:00:07.799 --> 09:00:49.599
number that I countdown ten nine, eight, seven, six, five

2360
09:01:00.080 --> 09:01:59.200
four three two one, I just notice how how you feel, generally,

2361
09:01:59.639 --> 09:02:13.919
how you body feels. It's not necessarily even about counting

2362
09:02:14.080 --> 09:02:21.200
down from ten to one. It's that space that you have,

2363
09:02:22.520 --> 09:02:39.639
that body space between us being active physically or mentally

2364
09:02:40.639 --> 09:02:49.479
to just sitting or lying down, just being there, not

2365
09:02:50.040 --> 09:02:55.799
doing anything, not saying anything, not deeding to think about anything.

2366
09:02:57.680 --> 09:03:01.319
So it opens up a space, you know, a bit

2367
09:03:01.400 --> 09:03:12.240
of a space, the gap. And the more I camped

2368
09:03:12.279 --> 09:03:16.840
down for the tent of one, the bigger that gap becomes.

2369
09:03:19.880 --> 09:03:32.360
So there's that gap of calmness, of comfort, relaxation. It's

2370
09:03:32.400 --> 09:03:46.000
a nice feeling, and it moves those stresses or discomforts

2371
09:03:46.119 --> 09:03:58.919
physically or emotionally, moves them away. Allows you.

2372
09:04:01.639 --> 09:04:02.159
To just.

2373
09:04:05.119 --> 09:04:11.439
Slow down and someone to count again from ten down

2374
09:04:11.520 --> 09:04:21.479
to one, and notice that gap widening, the gap. And

2375
09:04:21.599 --> 09:04:26.599
as it widens, it's almost like the stress and attention

2376
09:04:27.479 --> 09:04:46.560
falls into the gap. It gives you that distance, that space.

2377
09:04:48.959 --> 09:06:43.720
Now ten nine, eight, seven, six, five, four, three two one.

2378
09:06:55.239 --> 09:06:59.360
And how did you look? Body feel?

2379
09:07:01.599 --> 09:07:01.760
Now?

2380
09:07:14.480 --> 09:07:27.120
Can you notice that you feeling calmer? Are you feeling

2381
09:07:29.480 --> 09:07:56.879
more relaxed? As we now focus on your legs, just

2382
09:07:57.040 --> 09:08:17.279
your legs. You're just going to start with focusing on

2383
09:08:17.760 --> 09:08:36.879
your thighs. Of course, it's not the most exciting thing

2384
09:08:37.040 --> 09:08:43.559
to be doing because I'm sure like most of your

2385
09:08:43.599 --> 09:08:56.040
body is not not going on right now. Just focusing

2386
09:08:56.720 --> 09:09:02.319
on the whole of your thighs, the tops of your thighs,

2387
09:09:03.120 --> 09:09:08.440
the sides of your fires, the bottoms of your thighs,

2388
09:09:09.919 --> 09:09:15.400
the outer thighs, and your inner thighs. Basically the hole

2389
09:09:15.480 --> 09:09:22.959
of your thigh that leads into your hip and it

2390
09:09:23.120 --> 09:09:33.800
goes down to your knee joints. Now, this is a

2391
09:09:33.879 --> 09:09:42.279
big area. It's a very heavy area. It's very strong,

2392
09:09:43.519 --> 09:09:48.519
probably the strongest muscles in your body or in your thighs.

2393
09:09:58.720 --> 09:09:59.599
But I don't think we.

2394
09:10:01.360 --> 09:10:13.959
Perhaps we give enough attention to our thighs. Perhaps who

2395
09:10:14.080 --> 09:10:24.680
don't they acknowledge how important our thighs are to our lives,

2396
09:10:36.239 --> 09:10:40.800
how much they actually do for us.

2397
09:10:44.559 --> 09:10:55.160
All through our lives. And it may seem sound really.

2398
09:10:55.000 --> 09:11:00.319
Weird, but I think that all of our body arts,

2399
09:11:03.239 --> 09:11:11.519
especially advice, needs some TLC, a bit of love shown,

2400
09:11:12.519 --> 09:11:31.120
a bit of acknowledgement, thank you, gratitude for what advice

2401
09:11:31.480 --> 09:11:40.319
do for us. And I know this may sound and

2402
09:11:40.400 --> 09:11:41.480
a strange.

2403
09:11:44.040 --> 09:11:45.559
Maybe you think, why am I?

2404
09:11:46.360 --> 09:11:49.040
Surely how I should be able in the garden hugging

2405
09:11:49.080 --> 09:11:50.120
a tree or something.

2406
09:11:51.760 --> 09:11:57.120
Oh it's hard to set.

2407
09:11:56.959 --> 09:12:00.760
A microphone up on a tree. Just wanted this indoors,

2408
09:12:00.800 --> 09:12:01.800
Otherwise I would.

2409
09:12:01.599 --> 09:12:02.800
Be outside hugging a tree.

2410
09:12:04.000 --> 09:12:05.959
Now I can't see the television from the tree.

2411
09:12:12.800 --> 09:12:14.400
You move down to your knees.

2412
09:12:16.000 --> 09:12:23.919
Gain such an important part, and I think we don't

2413
09:12:24.000 --> 09:12:31.879
necessarily I'll speak for myself here, I don't necessarily appreciate

2414
09:12:33.639 --> 09:12:38.720
all that my needs do for me until I have

2415
09:12:38.879 --> 09:12:44.080
a problem with my knee. It's occasionally if either maybe

2416
09:12:44.120 --> 09:12:49.720
I'll bash it or it's aching for some reason, it's

2417
09:12:49.959 --> 09:12:55.720
then that I realize how much it does. You know,

2418
09:12:55.800 --> 09:13:01.760
the benefit of being able to use my legs without

2419
09:13:03.519 --> 09:13:10.760
any kind of physical discomfort is a beautiful thing that's

2420
09:13:11.000 --> 09:13:19.400
possibly not appreciated until it's temporarily removed. You know that's comfort.

2421
09:13:23.480 --> 09:13:28.080
But as you focus on your knees, regardless of how

2422
09:13:28.160 --> 09:13:36.400
your knees feel, you can have that sense of gratitude.

2423
09:13:37.199 --> 09:13:39.800
And love to your needs for all that they do

2424
09:13:40.000 --> 09:13:40.199
for you.

2425
09:13:50.839 --> 09:13:54.839
You can still have that attention on your thighs. Maybe

2426
09:13:55.040 --> 09:14:00.839
notice how your thighs feel, Maybe notice that.

2427
09:14:01.120 --> 09:14:02.519
They are.

2428
09:14:04.239 --> 09:14:20.559
Relaxing more deeply as you focus now on the bottoms

2429
09:14:20.599 --> 09:14:25.040
of your legs, the shins and your card muscles, the

2430
09:14:25.160 --> 09:14:27.639
bones between your.

2431
09:14:28.480 --> 09:14:30.639
Knees and your feet.

2432
09:14:31.959 --> 09:14:43.680
Incorporate and course your ankles so imporatant can anyone has

2433
09:14:43.760 --> 09:14:48.279
had even like the slightest sprain of an ankle.

2434
09:14:49.279 --> 09:14:54.839
Who knows how how much we take Our.

2435
09:14:54.879 --> 09:15:03.400
Ankles are granted, and it's kind of strange in a

2436
09:15:03.480 --> 09:15:09.040
way when you think that. You know, logically our wrists

2437
09:15:09.199 --> 09:15:12.080
are a lot thinner than the rest of our arms,

2438
09:15:13.199 --> 09:15:16.720
which is okay, it doesn't I can't see any problem

2439
09:15:16.720 --> 09:15:21.639
with that because we're just picking stuff up by our

2440
09:15:21.720 --> 09:15:27.519
ankles so much thinner than the rest of our legs.

2441
09:15:33.959 --> 09:15:38.360
And from a physics perspective or logical even it doesn't

2442
09:15:38.440 --> 09:15:44.440
really make sense that all this weight will ultimately be

2443
09:15:45.559 --> 09:15:55.559
resting on your ankles then leading to your feet that

2444
09:15:56.160 --> 09:16:05.120
thin area, thin bone. Yeah, it does so much great work.

2445
09:16:07.279 --> 09:16:16.800
Supports us, supports our body for a lifetime, helps us

2446
09:16:17.480 --> 09:16:21.080
to balance, It helps.

2447
09:16:20.879 --> 09:16:21.199
You to.

2448
09:16:25.160 --> 09:16:34.400
Get around and be mobile. And there's the calf muscles.

2449
09:16:34.440 --> 09:16:42.040
Of course, when I was younger, I couldn't see the

2450
09:16:42.120 --> 09:16:47.199
point in calf muscles didn't seem to do anything. Okay,

2451
09:16:48.319 --> 09:16:52.199
if I walked around on tiptoes, then my calf muscles.

2452
09:16:51.919 --> 09:16:55.239
Get some work. But of course that's not true.

2453
09:16:55.400 --> 09:16:59.879
The calf muscles are being used whenever we use our legs.

2454
09:17:05.559 --> 09:17:18.160
In your shins, there to protect. You'll lower legs shaped

2455
09:17:18.199 --> 09:17:22.879
in a way almost as a protector, with the bone

2456
09:17:30.519 --> 09:17:33.599
leading of course to your ankles.

2457
09:17:37.000 --> 09:17:37.680
In your feet.

2458
09:17:42.440 --> 09:17:44.080
I'm not going to focus on your feet.

2459
09:17:44.199 --> 09:17:45.720
We're just going to focus on the legs.

2460
09:17:47.720 --> 09:17:52.319
And I realize, and now that I've mentioned your feet,

2461
09:17:52.440 --> 09:17:56.639
your book be sitting on them anyway, So maybe I

2462
09:17:56.760 --> 09:17:57.879
should focus.

2463
09:17:57.599 --> 09:17:58.680
On your feet a little bit.

2464
09:18:02.720 --> 09:18:07.120
You can have them in your awareness the same as

2465
09:18:07.199 --> 09:18:10.160
you have your thighs in your awareness.

2466
09:18:11.000 --> 09:18:12.319
Even though we haven't been.

2467
09:18:12.319 --> 09:18:17.800
Focusing on your thighs for a few minutes and we're

2468
09:18:17.839 --> 09:18:32.239
focusing on your ankles, there's still that sensation of comfort

2469
09:18:34.959 --> 09:18:46.919
in your thighs, and there's that movement of energy because

2470
09:18:46.959 --> 09:18:53.919
the thighs hold lots of different sensations. Of course, there's

2471
09:18:53.959 --> 09:18:58.720
the muscles, the big strong muscles that we have in

2472
09:18:58.800 --> 09:19:12.639
our thighs, but the skin on the outside of the thighs,

2473
09:19:13.680 --> 09:19:18.360
as in the outside of all of our body, can

2474
09:19:18.400 --> 09:19:29.760
be very sensitive, sensitive to the touch, sensitive to temperature,

2475
09:19:36.360 --> 09:19:43.879
and inside your thighs the bones, there's the muscle, there's

2476
09:19:43.919 --> 09:19:48.720
the blood, vessels, the arch trees, it's all this stuff

2477
09:19:49.279 --> 09:19:58.080
inside your thighs. I guess sometimes it'd be nice if

2478
09:19:58.120 --> 09:20:02.959
you could actually put your fingers inside your thighs and

2479
09:20:03.040 --> 09:20:08.800
a message, so you can message on the outside, of course,

2480
09:20:09.639 --> 09:20:11.959
but to be able to get deep into the muscles,

2481
09:20:13.000 --> 09:20:18.120
to be able to just massage inside your thighs, message

2482
09:20:18.160 --> 09:20:26.199
in the bones of your leg massage in all the

2483
09:20:26.360 --> 09:20:32.800
veins and just gently healing your thighs.

2484
09:20:36.400 --> 09:20:38.040
And you can move down.

2485
09:20:39.839 --> 09:20:45.919
Message inside your knees. Just message in those bones, but

2486
09:20:46.080 --> 09:20:51.239
with healing fingertips, spreading that healing.

2487
09:20:51.160 --> 09:20:55.760
Energy deep into the choice your knees.

2488
09:21:00.879 --> 09:21:04.639
And of course there's the back of your you mean,

2489
09:21:04.879 --> 09:21:10.760
and the inside crease where your need is. It's a

2490
09:21:10.800 --> 09:21:17.120
really sensitive area, really feels very nice when you stroke it.

2491
09:21:18.519 --> 09:21:20.839
That might be because it's an.

2492
09:21:20.760 --> 09:21:23.120
Area that's not really touched very often.

2493
09:21:25.160 --> 09:21:32.040
It's almost like a hidden part, a crease in your legs.

2494
09:21:32.160 --> 09:21:33.120
It's almost.

2495
09:21:35.080 --> 09:21:35.800
Like a part that.

2496
09:21:37.599 --> 09:21:48.839
Has a sensitivity which a little bit different. Of course,

2497
09:21:48.879 --> 09:21:59.360
it's protected by your legs. So you can imagine putting

2498
09:22:00.319 --> 09:22:10.160
your fingers into that crease in your legs, fold them

2499
09:22:10.239 --> 09:22:14.199
between your legs. You can just message with your fingertips.

2500
09:22:15.360 --> 09:22:22.160
Imagine your fingertips going inside, massage in the muscle tissue.

2501
09:22:26.760 --> 09:22:30.279
You can of course field the bones.

2502
09:22:30.279 --> 09:22:42.120
Of your knees, heading through your fingertips, and then you

2503
09:22:42.160 --> 09:22:43.199
should go down.

2504
09:22:45.839 --> 09:22:47.080
To your calf muscles.

2505
09:22:47.480 --> 09:22:49.199
And that's the part I'd like to be able to

2506
09:22:50.040 --> 09:22:51.599
really put.

2507
09:22:51.480 --> 09:22:57.519
My fingertips deep inside my calf muscles and massage in

2508
09:22:57.919 --> 09:23:06.519
every single tissue of that muscle, healing every part.

2509
09:23:12.519 --> 09:23:13.879
And then doing the same for.

2510
09:23:14.000 --> 09:23:24.720
My shins, massage and gently stroking the bones, gently stroking them,

2511
09:23:25.639 --> 09:23:30.360
healing the loving way, because they deserve to be treated.

2512
09:23:33.400 --> 09:23:35.279
There's the precious bones.

2513
09:23:34.959 --> 09:23:35.440
That they are.

2514
09:23:37.040 --> 09:23:40.279
Our legs are so precious as in all the other

2515
09:23:40.400 --> 09:23:48.519
parts of our body, the more precious of amyture on

2516
09:23:48.680 --> 09:23:58.760
the planet. When you start to.

2517
09:24:00.279 --> 09:24:01.199
Think about.

2518
09:24:04.319 --> 09:24:13.160
The legs in this way, you can change your perspective.

2519
09:24:15.839 --> 09:24:17.080
It might sound a bit.

2520
09:24:20.239 --> 09:24:25.480
It's silly to start with the idea of having love

2521
09:24:26.120 --> 09:24:32.680
your legs, showing appreciation. You advise.

2522
09:24:34.919 --> 09:24:39.559
Wanting to be able to put your hands in your eyes.

2523
09:24:41.239 --> 09:24:45.360
The message the muscles and the bones.

2524
09:24:47.239 --> 09:24:52.199
Did you get your fingers deep in there, releasing all

2525
09:24:52.239 --> 09:24:59.720
at tension, just to show how much you care.

2526
09:25:02.760 --> 09:25:08.319
About your legs, what you care for, what your legs

2527
09:25:08.639 --> 09:25:17.680
do for you regularly, your knees, your calves, your ankles,

2528
09:25:22.000 --> 09:25:29.599
the strength of your ankles, considering how then they are

2529
09:25:29.839 --> 09:25:37.599
compared to the rest of your legs, especially your thighs. Yeah,

2530
09:25:37.680 --> 09:25:49.760
they're so strong, so flexible, absolutely amazing things. The ankles

2531
09:25:50.080 --> 09:25:59.199
are truly a gift because of what they do for you,

2532
09:26:04.680 --> 09:26:09.959
supporting all that weight, regardless.

2533
09:26:09.519 --> 09:26:13.760
Of how what weight you are, even if you only.

2534
09:26:13.839 --> 09:26:18.360
Eight stones, a lot of weight.

2535
09:26:18.360 --> 09:26:25.400
For these little ankles. Now I'm a lot heavier than eat.

2536
09:26:25.319 --> 09:26:32.800
Stone double ap yet my ankles.

2537
09:26:34.080 --> 09:26:40.760
Support my body all the time, or they.

2538
09:26:40.680 --> 09:26:43.279
Do keep off a side of relief.

2539
09:26:43.000 --> 09:26:48.279
When a sit down, as in fact, my whole lecks to.

2540
09:26:51.919 --> 09:26:52.519
My feet.

2541
09:26:53.800 --> 09:26:59.319
They also go round my toes trap. I'm so happy.

2542
09:27:19.160 --> 09:27:24.239
The legs really are amazing.

2543
09:27:26.839 --> 09:27:30.080
And then they're talking about that. They're talking about your

2544
09:27:30.199 --> 09:27:35.319
legs is probably possibly it's one of the most things,

2545
09:27:35.839 --> 09:27:39.040
the most bulling things you've ever heard anyone say.

2546
09:27:39.959 --> 09:27:44.279
Possibly I'm bully or not.

2547
09:27:45.919 --> 09:27:47.400
Everything I said is true.

2548
09:27:49.919 --> 09:28:10.400
The legs are amazing, remix decern not just respect. But

2549
09:28:10.559 --> 09:28:12.360
they deserve to relax.

2550
09:28:13.720 --> 09:28:24.720
Deeply. They deserve to take some time out of the day.

2551
09:28:26.919 --> 09:29:03.919
They just leckered completely. Relis really can relax because the

2552
09:29:04.080 --> 09:29:09.800
legs are so such a nice, very important part.

2553
09:29:10.279 --> 09:29:14.239
Of your body. A new election makes the rest of

2554
09:29:14.319 --> 09:29:25.879
your body also naturally follows in that journey of comfort.

2555
09:29:34.040 --> 09:29:37.760
I can feel it in my hips. My hips fill

2556
09:29:38.559 --> 09:29:46.519
really loose, and also my lawer back as well. My

2557
09:29:46.680 --> 09:29:48.000
lower back really.

2558
09:29:48.480 --> 09:29:51.279
Feels it feels stretched.

2559
09:29:51.800 --> 09:29:55.080
Even though I'm just sitting in a chair and there's.

2560
09:29:54.959 --> 09:29:56.480
No stretching.

2561
09:29:58.559 --> 09:30:01.879
As far as I'm aware, I'm yeah, it's almost as

2562
09:30:01.919 --> 09:30:06.040
if the muscles are just relaxed so much that there is.

2563
09:30:06.160 --> 09:30:11.360
A natural stretch. The potential has.

2564
09:30:12.040 --> 09:30:33.639
Reduced, not and a now, then count down from ten

2565
09:30:33.879 --> 09:30:45.440
down to one, and you can continue to feel wonderfully relaxed.

2566
09:30:49.279 --> 09:30:53.559
And nine.

2567
09:30:56.400 --> 09:31:17.040
Eight seven, six, five four three.

2568
09:31:20.919 --> 09:31:21.639
H hm.

2569
09:31:25.440 --> 09:31:25.720
One.

2570
09:31:31.720 --> 09:31:44.519
Really, I'm just gonna countdown from five down to one,

2571
09:31:45.319 --> 09:31:49.879
and there's a countdown. If you just focus on the numbers,

2572
09:31:51.559 --> 09:31:59.599
just the numbers counting down, and notice how you feel

2573
09:32:02.239 --> 09:32:03.400
in this moment.

2574
09:32:04.839 --> 09:32:07.000
As you hear the numbers counting down.

2575
09:32:07.879 --> 09:32:20.279
Knowing that those numbers counting down represents you feeling calm,

2576
09:32:21.760 --> 09:32:27.160
not just in your body, but also relaxing your mind.

2577
09:32:29.959 --> 09:32:31.519
I'll just notice how you feel.

2578
09:32:32.440 --> 09:32:38.319
There's nothing to do, there's nothing to say, there's nothing

2579
09:32:38.480 --> 09:32:45.959
to think about. Starting weird number five.

2580
09:32:54.519 --> 09:33:04.720
Four three.

2581
09:33:15.080 --> 09:33:21.440
Two one.

2582
09:33:30.959 --> 09:33:42.839
How did you notice a gradual letting go with the

2583
09:33:42.959 --> 09:33:50.599
tension and your body. You may also begin to notice

2584
09:33:50.720 --> 09:33:57.919
and be aware of how your mind is starting to

2585
09:33:59.279 --> 09:33:59.879
slow down.

2586
09:34:02.400 --> 09:34:05.839
This is just a natural thing that happens.

2587
09:34:08.480 --> 09:34:10.959
It's not really a special procedure.

2588
09:34:12.279 --> 09:34:13.160
It's just natural.

2589
09:34:13.279 --> 09:34:19.639
Because it's your body relaxes, your mind also starts to relax,

2590
09:34:21.239 --> 09:34:24.919
and the more your mind relaxes, the more the body relaxes.

2591
09:34:25.000 --> 09:34:27.279
It's just a continuous.

2592
09:34:27.599 --> 09:34:38.680
Circle of relaxation. And it's that calmness that comes from

2593
09:34:40.680 --> 09:34:46.400
relative quietness. You know, even even if this background sounds

2594
09:34:47.839 --> 09:34:55.000
either your side online, it's still gan to be quite calm.

2595
09:34:56.720 --> 09:34:58.440
You know, you haven't got the television on.

2596
09:34:59.040 --> 09:35:00.000
There's no use.

2597
09:35:01.519 --> 09:35:04.040
In the background unless you're listening to the recording with.

2598
09:35:04.120 --> 09:35:11.279
The us it. Of course, you're very likely not going

2599
09:35:11.319 --> 09:35:14.199
to be sitting in a room with other people. Of

2600
09:35:14.279 --> 09:35:19.000
course you might be, but generally it's more idea if

2601
09:35:19.040 --> 09:35:23.839
you can do this on your own, so no distractions,

2602
09:35:30.000 --> 09:35:40.279
and when you stop thinking about stuff, relaxation.

2603
09:35:41.480 --> 09:35:42.959
Automatically rises.

2604
09:35:45.360 --> 09:35:53.519
The sense of comfort starts to grow, and.

2605
09:35:55.360 --> 09:36:00.279
Without trying to build it up into something fantastic, oh,

2606
09:36:03.959 --> 09:36:12.639
something magical, this is just a natural process, something that's

2607
09:36:13.879 --> 09:36:23.559
easy to accomplish. In fact, it's almost the sense of

2608
09:36:23.839 --> 09:36:27.959
relaxing completely happens.

2609
09:36:27.680 --> 09:36:31.080
Really when you put no effort into it.

2610
09:36:32.120 --> 09:36:37.800
It's not something that you can really force. It's something

2611
09:36:37.959 --> 09:36:48.720
that happens naturally. And parts of the process of this

2612
09:36:49.000 --> 09:37:00.959
recording and others is simply two allow you to take

2613
09:37:01.000 --> 09:37:04.959
advantage of this space.

2614
09:37:07.199 --> 09:37:08.199
This time.

2615
09:37:11.000 --> 09:37:11.440
To just.

2616
09:37:15.480 --> 09:37:22.559
Do their claim to just be here, to be in

2617
09:37:22.800 --> 09:37:36.360
sune with how you feel, yet with the intention.

2618
09:37:38.040 --> 09:37:41.519
And of wanting to relax deeply.

2619
09:37:46.000 --> 09:37:52.639
And maybe even to fall asleep, depending on what is

2620
09:37:52.879 --> 09:37:54.760
that you wish.

2621
09:37:55.239 --> 09:37:56.400
For yourself.

2622
09:37:57.720 --> 09:37:58.519
In this moment.

2623
09:38:05.519 --> 09:38:15.400
As we know, relaxing is the majority of the process.

2624
09:38:15.000 --> 09:38:19.080
Of fallen asleep, be to fall. The sleep part is

2625
09:38:20.120 --> 09:38:28.080
the tiny bay at the end. The deeper relaxed to become,

2626
09:38:32.040 --> 09:38:36.959
the easier you find.

2627
09:38:38.160 --> 09:38:39.480
Yourself dreading.

2628
09:38:49.040 --> 09:38:52.319
You can also choose stay.

2629
09:38:53.639 --> 09:39:07.839
Focused on my voice and I mean enjoy the process

2630
09:39:12.199 --> 09:39:25.160
coratually relaxing, each muscle.

2631
09:39:29.360 --> 09:39:30.440
In your body.

2632
09:39:35.319 --> 09:39:51.559
Riendlessly and just absurd. And the sensation.

2633
09:39:56.120 --> 09:40:11.360
After letting go completely this time.

2634
09:40:11.199 --> 09:40:14.599
Would a count from six down to one.

2635
09:40:19.760 --> 09:40:30.040
Emt us your mind calming down more with each number,

2636
09:40:32.919 --> 09:40:43.959
we say, actually, did darn slow.

2637
09:40:47.720 --> 09:40:48.519
To be so?

2638
09:40:54.720 --> 09:41:21.480
Six? Five?

2639
09:43:20.919 --> 09:44:01.559
What don't you want to see right now, Sue in

2640
09:44:01.760 --> 09:44:02.599
two that s.

2641
09:44:16.919 --> 09:44:27.440
It drops my wind. I notice that, and so boots

2642
09:44:28.120 --> 09:44:33.599
still there might get some stolen thoughts that.

2643
09:44:36.239 --> 09:44:37.239
Some means.

2644
09:44:40.120 --> 09:44:41.519
Perhaps did.

2645
09:44:49.239 --> 09:44:50.040
All this.

2646
09:44:55.440 --> 09:45:11.480
Thinking to that thought spookful? The sports two passions were found,

2647
09:45:12.760 --> 09:45:21.360
Spoken life Patton, Spoken money tells their spots to let

2648
09:45:22.239 --> 09:45:23.919
the sports move down.

2649
09:45:26.080 --> 09:45:42.959
Look you singing do why it? Just calm down, snow down, Let's.

2650
09:45:42.800 --> 09:45:58.319
Down now, I should think you. So, these men.

2651
09:46:00.839 --> 09:46:10.839
Down the steps.

2652
09:46:11.839 --> 09:46:26.919
The spasms must export.

2653
09:46:34.639 --> 09:47:02.279
What Tom step H fi