May 27, 2025

(no music) (10 hours) PLEASANT MEMORIES | Let me bore your pain away #35 | Jason Newland | 27th May 2025

(no music) (10 hours) PLEASANT MEMORIES | Let me bore your pain away #35 | Jason Newland | 27th May 2025
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WEBVTT

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Hello, and welcome to Chasonnewland dot com. My name's Chason

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new Land and this is let me boil your pain away.

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Please only listen when you can safely close your eyes.

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So this is a chronic pain relief session really that

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I'm going to talk about. You know, just a few ideas. Now,

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it's really important that before you listen to this recording,

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you first of all know because of that physical pain,

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So you do need to have had a diagnosis from

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a doctor, a medical practitioner, you know, someone like that specialist.

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And also you need to get permission from a doctor

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gp medical specialist before listening to this. So saying that

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I'll get on with it, they we'll get on with it. It's

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very early in the morning. Blimey gosh. It's five forty

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seven am on Tuesday, the twenty seventh of May twenty

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twenty five. I'm still fifty four, Still fifty. I'm holding

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on to being fifty four. I never thought that would happen.

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End of August, I'm fifty five. So I'm not really

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in a hurry for the year to go by. I'm

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happy for the next couple of months, June and July.

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I'm happy for them to just to relax fully flutter by.

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So Finny is fast asleep in bed, and I've been

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creeping around trying not to wake him up, because once

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he's awake, he has a bit of energy first thing

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in the morning sometimes and it might start hustling me

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and wanting to do something.

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And so.

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Hopefully he'll stay in there in bed, and I've closed

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the door in here, i'd be very quiet. So this

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is about chronic pain, and I should explain the difference

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between chronic pain and acute pain for those that are

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not aware of what the difference is. Basically, acute pain

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would be when there's something that needs medical attention. You

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know generally now that would be acute pain. Appendicitis is

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a really good example of that. Or a pain in

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the chest is something that should always, you know, be

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taken seriously and go to the doctor's, call an ambulance

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or whatever, especially you know if you're ancient like me.

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But you know it's thinks certain things. Acute pain compared

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to chronic pain, which would be classed as really pain

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you don't need. It's like unnecessary pain. So your body's

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healed the warnings because it's just a warning of danger.

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That's sort of is is just to let you let

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you know to be careful with that part of your

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body or that there's something wrong. Maybe for example, you

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break your leg, you break your arm or whatever something

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like that. You know it's painful, but it's painful for

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a reason because it needs medical attention. You know, if

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there's a break in your body, especially like limb, if

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it doesn't get fixed or a dislocation needs to be undislocated,

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and then it doesn't hurt anymore, or it might be sore,

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but you know it won't be like it was. So

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it's just it's basic, isn't it really? Obviously he needs

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you need it's getting your attention. It's like a crying baby,

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it's getting your attention. Chronic pain is afterwards, when you've healed.

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That's not needed. I mean, technically, there's that little middle

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bit that I think of when I think of broken arms,

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broken legs, postop when you know you're fine or even

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I don't like to say it, but you know the

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end of life or illnesses diseases that are there, you

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know that that can't be maybe changed. So there's chronic

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pain involved maybe and sometimes there's acuter pain as well,

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But so fibromyalgia, chronic pain, arthritis, chronic pain. But it's

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not needed if you know what I mean. It's not

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something so I have our thrice in my lower back.

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There's no warning danger signals needed for me because it's

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what it is. It's a danger signal, and it's not

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needed because I know what it is and that's all

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it is. So I don't know why I'm trying to

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explain this, So I guess I'm trying to understand it myself.

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It's still a bit of a weird subject, really, Oh,

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it is an interesting thing. He's too, I like because

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I'm fascinated with the subject of chronic pain. I'm more

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interested in reducing it. But I'm just in fascinated by

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the whole thing. Here's two bits of trivia for you.

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Okay, okay, So with hypnosis, uh do do?

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Let's have a look. No, that's not what I want.

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H right. I don't know if you knew, but hypnosis

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was used for pain relief. I go even further than that.

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Hypnosis was used quite regularly to help people to anathetize

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or to at least relax calm down during operations. Before

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there was anything else that could be helped. You know.

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It's either that or give them a bop on the

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head with a hammer, you know, or drink until they

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passed out. So there was a time and then I

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think just checking the correct drug. Ether was discovered, and

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this was eighteen hundred and something, so basically hypnosis is

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being used. Then EPHA a chemical anesthetic which acts on

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brain receptors which shuts down your awareness of kind of

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what's going on. I guess it was easier, much easier.

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So hypnosis was just knocked on ahead, just like as

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far as surgical hypnosis went, didn't bother anymore because I

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didn't need to add EFA, didn't need it, didn't need

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hypnosis for pain relief for EFA. So drugs from then

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on to go over. It's just easier. And yeah, I

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mean to be fair, if other than if I was

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going to have a ceration, if it was choice between

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hypnosis or drugs, so I'll choose the drugs knock me out.

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I'm not interested in being awake, you know, I just honest,

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that's true. I had my appendix out when I was

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the twelve. Yeah, i'd want to be unconscious for that. Yeah, thanks,

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But Unfortunately, it kind of put things back for hypnosis

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in chronic pain because it I mean, you know, hypnotists

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still continued to help people with chronic pain, still continue

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to advance it and develop it, and you know, study

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as I do, as I am kind of in my

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own little way to find different ways of addressing it,

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different ways of using utilizing the coming. Technically, this isn't hypnosis,

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but you know it's it's still using the same process,

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still using emotions, still using imagination, still using expectation, you

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know that kind of stuff, as well as education. I

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don't mean that it's like I'm educating you. I don't

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mean it like that. I mean just give you a

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bit of information that you may not often had before.

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But the other thing that I just find is fascinating. Okay,

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I'm looking it up because I know what it is,

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but I don't want to get the information wrong. Okay, kah, okay, right,

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So this is to do with chronic pain, right here

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we go, So let's look do do do do do?

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H Okay, I got that wrong. Then, nope, I thought

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guillotine was connected to had sort of pain relief. Uh

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that's weird. Oh yeah, Joseph eagerness. He's very eagerness guillotine.

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While he didn't explicitly work with on chronic pain relief

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and medical sense, his core philosophy was deeply rooted and

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reducing unnecessary pain. The quilotine as a form of pain relief.

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So before it's introduction, Before it's introduction, executions in France

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were often gruesome and drawn out. Guillotine proposed a method

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that would ensure instant death, meaning zero physical suffering. In theory.

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His reason was both medical and moral, let us end barbarism. Wow,

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so you know, uh, yeah, I'm going there is a guillotine,

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a person called Guillotine involved in.

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H m hm.

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Yeah, there was something to do with it, is there's that.

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I think there's a like a whole things the guillotine.

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By the way, you know how he died on a guillotine,

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No he didn't. So yeah, as I just got caught

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away with that one, caught away, caught up, drawn away.

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I found that funny, just the idea that someone that

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created a machine like that would be interested in relieving suffering,

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that that kind of is the reason why he did it,

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because he wanted to to cause less pain and mm hmmm,

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I don't know it's I mean it makes sense. I

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mean it is logical kind of. I suppose a modern

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day version that would be to send the missile from

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space to the person that I don't know. It's so

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it's a very very over longed description of pain, relief

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and blah blah blah, without even having got to the

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point of why I was doing this recording in the

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first place. However, how do you feel now? Even though

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I've just been gobbling on about whatever it is, I've

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been talking about, how do you feel? How do you

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feel emotionally? How do you feel physically? How's your mind

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right now? Is your mind calmer, less activity, less chitter chatter?

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Does your body feel more relaxed? Maybe that part of

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your body that felt maybe had unpleasant feelings. Maybe you

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feel different now than you did before. Now, there's a

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technique for relaxation, which not just relaxation, but there's this

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is a I'm gonna use a word technique, but it's

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something that can be used where you think back to

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a previous time in your life, a memory, as it were.

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So in the case of relaxing, so relax in case

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of wanting to relax, you imagine maybe a time when

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you were on holiday, maybe lying on a beach or

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on a sun bed at the side of the hotel,

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barbecue or swimming pool. I think for me it'd be

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a barbecue. I definitely prefer food over swimming, especially as

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I don't swim. I wouldn't want to be too close

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to the barbecue, also not too far away. I want

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to be close enough so that the person cooking can

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bring it to me and hold it while I take

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bites out of the burger. I'm on holiday. Plus, it's

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my fantasy. It's my fantasy. I'm allowed to be fed

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in my own fantasy. At least I'm chewing my food.

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It's not like I'm getting someone to chew it and

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spit in my mouth, is it. So that's super lazy,

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so you know, and also a little bit disgusted. Possibly,

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I don't know. Maybe the animals do it. I did

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it for Andre sometimes anyway, birds do it, squirrels do it.

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Even tiny shoes do it. So by thinking back to

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a memory, it's not just about thinking of something from

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the past, but our brains kind of don't know the

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difference between that and now. It's a weird thing, is

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like when you focus, if you spend all day long

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just focusing and imagining you were lying down, relaxed in

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a beautiful you're like your perfect place. Wherever that is.

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It might be in the snow on a mountain. You know,

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everyone's different, So wherever your perfect places, I mean, it

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might be balancing on the edge of a volcano. Weirdo,

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but you know it could be. If that's what you like,

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then great, Why would you do that though? I mean,

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I imagine it's quite on a cold day, it keeps

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you warm, but blind me get some thick socks and

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a hat. So if you just if you use to

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do that all day long, imagine that scenario where you

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were completely relaxed. Your brain would not know the difference,

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Your body would not know the difference. You would have

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all those feelings, all those physical sensations, possibly the same thoughts,

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the same emotions, the same expectations as if you are there,

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like literally there. So when you think about that, realizing

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that that's how powerful our imagination is. So something we

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think about can actually cause the body, can cause the

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brain to believe that that's what's really going on and

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that's where we are. It's almost like we're telling the

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brain I want those feelings, and the brain just gives

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it to you. Because ultimately, the brain is in control

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of how you feel. It's the control center, it's the engine,

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it's the computer, it's all that stuff or whatever you

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want to call it. But you, your mind, you you, you, you personality,

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person that you're the one that controls the brain. And

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it's not even a controls controlled like do this, do that?

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You work together. You know, your body, your mind, your brain,

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unconscious mind, your conscious mind, your toenails. You know, it's

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all one, but there's different parts do different things. So

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by thinking about something, so you're not actually saying to

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your brain, now, i'd like you to think to have

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these personal physical sensations. I want you to imagine my

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knees are becoming hairy. I don't know why you would

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want to imagine your needs becoming hairy. That sounds like

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a bit of a strange thing to be doing, but

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each to their own. I'm not one to judge, unless,

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of course, you want to imagine that your needs are

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getting hairy, then I will judge. Actually, sorry, there's a line.

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There's a line. I won't cross. Leave your knees alone.

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They're hairy enough. So if you I don't think I've

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got any hairs on my knees. But the opposite, it's

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also true. You focus on a negative or just an

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unpleasant experience, and you're telling your brain, we want more

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of that, please, a bit more that please. And the

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more you think about that, the more your brain realizes, oh,

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that's what you want, and it starts to give it

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to you a little bit like the YouTube algorithm or

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00:27:13.160 --> 00:27:22.079
adverts on Google or Facebook, you know, I mean there

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are times that I just get the more the more

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you look for something or you click on an advert

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or you click on something, the more that stuff you get,

235
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don't you? On Facebook? And also YouTube? And I couldn't

236
00:27:40.319 --> 00:27:44.000
believe it on YouTube the other day. I was just

237
00:27:44.000 --> 00:27:46.440
doing a little bit of research, a little bit of

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I like to educate myself if I can, always, you know,

239
00:27:51.480 --> 00:27:55.559
even at this advanced stage of nine hundred years old,

240
00:27:56.440 --> 00:28:04.039
still looking to learn new things. So I spent I

241
00:28:04.079 --> 00:28:07.079
don't know, a day decide I'm going to learn a

242
00:28:07.119 --> 00:28:19.039
different subject. This was about about three weeks ago. Okay,

243
00:28:20.720 --> 00:28:24.200
even now, even though I've not really you know, I'm

244
00:28:24.240 --> 00:28:26.960
just gone back to my normal kind of viewing. I'm

245
00:28:27.000 --> 00:28:37.640
still getting inundated with hand expression lactating videos, you know,

246
00:28:37.839 --> 00:28:45.240
self expression tutorials. I was like, start sending this stuff

247
00:28:45.279 --> 00:28:51.799
to me. But YouTube is very much It's like that

248
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if you look at something, you look at a few

249
00:28:54.960 --> 00:28:58.799
videos or maybe a few hundred, and it just gives

250
00:28:58.799 --> 00:29:01.640
you more than that. And that's how the brain is.

251
00:29:03.599 --> 00:29:06.960
It's kind of like an algorithm. It learns from what

252
00:29:07.079 --> 00:29:11.440
you do, what we do, and it just expects that

253
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what we think about is what we want to think

254
00:29:16.519 --> 00:29:25.160
about more. And when you realize that, when you realize

255
00:29:25.200 --> 00:29:30.000
that our brain work kind of similar in some ways

256
00:29:30.079 --> 00:29:39.240
to the YouTube algorithm or the Facebook advertising algorithm. I mean,

257
00:29:39.279 --> 00:29:47.880
the amount of what do they call this penis enlargement

258
00:29:48.119 --> 00:29:56.559
adverts on Facebook, like continuously. I don't know why, how

259
00:29:56.559 --> 00:30:06.640
don't it's annoying and anyway, So yeah, I just got

260
00:30:06.720 --> 00:30:10.839
to come up one pop up now go away. Okay,

261
00:30:11.319 --> 00:30:18.839
that's a good price. Wow, eighty percent discount? All right,

262
00:30:18.920 --> 00:30:25.039
I'll save that one. So it's oh god, god, right,

263
00:30:26.960 --> 00:30:29.480
I think that's quite interesting. I know this is supposed

264
00:30:29.480 --> 00:30:31.519
to be boring, but I think I've just broken that

265
00:30:31.680 --> 00:30:43.200
rule and become super interesting instantly. The algorithm, maybe I

266
00:30:43.200 --> 00:30:46.880
should use the Facebook algorithm or the YouTube algorithm as

267
00:30:46.920 --> 00:30:59.400
a you know, it could be Instagram, it could be TikTok.

268
00:31:00.240 --> 00:31:02.680
To go on TikTok, but I guess it's the same

269
00:31:02.720 --> 00:31:10.920
for TikTok if you show an interest in I don't know,

270
00:31:11.400 --> 00:31:14.720
I don't know what the latest trends are on TikTok.

271
00:31:14.720 --> 00:31:27.920
But let's say it's hang gliding and eating full English

272
00:31:27.960 --> 00:31:32.480
breakfast at the same time, I don't know, dressed as

273
00:31:32.480 --> 00:31:39.400
a chicken. So whatever the latest craze is, if you

274
00:31:39.519 --> 00:31:42.039
go on to them, maybe go on to cutle of videos.

275
00:31:42.279 --> 00:31:45.079
Suddenly you're going to be sent loads of those videos,

276
00:31:46.359 --> 00:31:51.759
or maybe you're into something a bit more obscure, something

277
00:31:52.400 --> 00:31:56.720
that maybe you didn't even know. There was a lot

278
00:31:56.759 --> 00:31:59.880
of stuff about that. So on YouTube, if you go

279
00:32:00.119 --> 00:32:12.400
to yeah, if you put in nineteen seventy sitcoms and

280
00:32:12.880 --> 00:32:17.640
full episodes let's say Step Step Tone Son or Sorry,

281
00:32:17.839 --> 00:32:22.200
which was with Ronnie Corbett, full episodes, and that will

282
00:32:22.240 --> 00:32:26.480
come up and you might find some And then does

283
00:32:26.799 --> 00:32:31.079
YouTuber start like sending might say when I say sending

284
00:32:31.079 --> 00:32:35.119
them and they're not actually you know, knocking on the door.

285
00:32:35.119 --> 00:32:37.480
So we had to have another episode here. You'd like

286
00:32:37.519 --> 00:32:41.160
to look at it, but they're pushing it, you know,

287
00:32:41.240 --> 00:32:49.960
kind of look, look, look at this, and I end

288
00:32:50.079 --> 00:32:54.039
up seeing stuff that didn't even know was on YouTube

289
00:32:55.200 --> 00:32:58.799
or old TV shows that I've not seen for decades,

290
00:32:59.559 --> 00:33:11.960
some even forgotten about. So the if you think about

291
00:33:12.000 --> 00:33:18.000
it like this, that what you think about, the memories

292
00:33:20.559 --> 00:33:25.400
that you think about from the past, you're or just

293
00:33:25.559 --> 00:33:28.440
generally what you're thinking about. What you think about is

294
00:33:29.920 --> 00:33:33.480
almost like a command to your brain to give you

295
00:33:33.720 --> 00:33:43.160
more of that. But it's very subtle or subtle. I

296
00:33:43.200 --> 00:33:46.039
think the bee is silent. I think some people do

297
00:33:46.240 --> 00:33:49.799
use to be What did whatever I hear someone say

298
00:33:49.839 --> 00:33:53.240
the other day? They said a word, but they said

299
00:33:53.240 --> 00:33:58.920
it wrong, they used there was a silent letter, and

300
00:33:59.000 --> 00:34:05.799
they used a sident letter. I mean in this country

301
00:34:06.200 --> 00:34:11.719
where where I come from, h is silent in ouse.

302
00:34:14.559 --> 00:34:18.400
But I guess it depends where you're from. What was

303
00:34:18.440 --> 00:34:21.760
that word? I'm forgetting? I'm forgetting what the word was?

304
00:34:24.320 --> 00:34:29.360
I mean that could be part of how why? How?

305
00:34:29.519 --> 00:34:31.840
Why it's not even a proper sentence of it? How

306
00:34:31.960 --> 00:34:41.760
and why? Maybe listening to me helps now it? Could

307
00:34:41.840 --> 00:34:45.559
you know? That could be It could be the reason

308
00:34:47.119 --> 00:34:52.000
that you can experience a sense of relief, a sense

309
00:34:52.039 --> 00:34:58.199
of calmness, and you know, just by relaxation, it reduces

310
00:34:58.239 --> 00:35:02.920
any physical discomfort by pretty much fifty percent there straight away,

311
00:35:04.079 --> 00:35:11.639
just from relaxing, without even any kind of focus on

312
00:35:15.719 --> 00:35:23.320
you know, any kind of technique or particular special process,

313
00:35:23.840 --> 00:35:33.440
thinking process, or you know, without doing anything, just relaxing

314
00:35:34.760 --> 00:35:40.920
can have a super positive effect, not just a positive,

315
00:35:42.800 --> 00:35:47.400
but super positive. Now I'm not really sure what super

316
00:35:47.400 --> 00:35:53.800
positive means. I guess it just means it's positive and

317
00:35:53.840 --> 00:35:56.679
you feel super about it. So if someone says, how

318
00:35:56.719 --> 00:36:00.679
positive do you feel? So the unpositive, well, how do

319
00:36:00.719 --> 00:36:06.079
you feel about feeling positive? I feel super I don't know,

320
00:36:06.199 --> 00:36:11.559
maybe maybe it's the wrong word. No, it still still

321
00:36:11.559 --> 00:36:19.079
feels right, feels right. So what you think about is

322
00:36:19.199 --> 00:36:24.559
almost affecting. It's telling your brain to think more about

323
00:36:24.599 --> 00:36:33.159
that stuff. So technically you could if you've got a

324
00:36:33.199 --> 00:36:37.440
part of your body that you you can remember felt

325
00:36:37.519 --> 00:36:41.760
fine in the past, let me think how would that

326
00:36:41.800 --> 00:36:47.119
be useful? You see what I mean? You can imagine

327
00:36:47.559 --> 00:36:53.280
that part of your body how relaxed it felt. Maybe

328
00:36:53.280 --> 00:36:56.519
it was twenty years ago, maybe it was yesterday, maybe

329
00:36:56.559 --> 00:37:01.519
it was thirty forty fifty years ago, just a memory

330
00:37:01.599 --> 00:37:08.960
that you have maybe lots of different memories. And the

331
00:37:09.039 --> 00:37:11.679
thing about it is, I don't know about you, but

332
00:37:14.199 --> 00:37:17.239
daydreaming is quite nice. Just having a little bit of

333
00:37:17.280 --> 00:37:26.599
a fantasy, a little bit m not just had a fantasy,

334
00:37:27.119 --> 00:37:32.679
but just letting your mind wander a bit, but semi focused.

335
00:37:33.039 --> 00:37:39.159
So you're you're letting your mind wander, So it's a

336
00:37:39.199 --> 00:37:42.639
fantasy with a semi you know, you're there with a

337
00:37:42.719 --> 00:37:54.800
semi focusing on past times when that part of your body,

338
00:37:56.519 --> 00:38:01.440
maybe a particular part of your body felt really really comfortable,

339
00:38:04.119 --> 00:38:12.280
but not just one time, but multiple times, thinking only

340
00:38:12.360 --> 00:38:22.559
of positive events from the past, which if you're three

341
00:38:22.639 --> 00:38:26.039
thousand years old like me, there'll be plenty of times

342
00:38:26.079 --> 00:38:31.840
to think about loads of past memories where it's not

343
00:38:31.920 --> 00:38:36.079
even a case of like it could just be that

344
00:38:36.119 --> 00:38:40.960
part of your body felt fine. Okay, So for with me,

345
00:38:41.039 --> 00:38:46.280
it's my lower back. I can remember times when I

346
00:38:46.320 --> 00:38:51.480
felt relaxed. It's not that I'm saying I'll think of

347
00:38:51.519 --> 00:38:55.000
a time when you felt like really amazing in that

348
00:38:55.039 --> 00:38:59.599
part of your body, because I don't have any memories

349
00:38:59.639 --> 00:39:04.480
of me ever walking around screaming with ecstasy because of

350
00:39:04.480 --> 00:39:09.400
my lower back felt so great, like you know, running around,

351
00:39:09.480 --> 00:39:13.559
oh everyone in my back. Oh oh, it feels amazing.

352
00:39:14.000 --> 00:39:18.000
It's like of a cloud tickling me. It's you know,

353
00:39:19.280 --> 00:39:24.519
it's it's never it's never felt that good. I mean,

354
00:39:24.760 --> 00:39:31.000
it's felt nice and relaxed, and there's definitely relief and

355
00:39:31.159 --> 00:39:37.880
release and a sense of pleasure. I've got. I've got

356
00:39:38.280 --> 00:39:43.360
this tendency of it becomes a little bit itchy inside.

357
00:39:43.920 --> 00:39:49.400
Not itchy needing to scratch it, but that's there's that

358
00:39:49.480 --> 00:39:57.840
little point where inside it's just a little bit a

359
00:39:57.920 --> 00:40:07.760
little bit itchy. And sometimes as I focus on it

360
00:40:07.880 --> 00:40:15.000
now it changes straight away. There's that little itchiness inside

361
00:40:15.280 --> 00:40:18.519
that body part. As I said, you don't need to

362
00:40:18.559 --> 00:40:21.159
scratch your skin or anything like that. It's a different

363
00:40:21.239 --> 00:40:28.119
kind of itch. It's I guess, more pleasurable. When itches

364
00:40:28.159 --> 00:40:31.519
are more pleasurable when you scratch the monthly, that's the

365
00:40:31.559 --> 00:40:35.719
pleasure you get from scratching an itch. This is it

366
00:40:35.760 --> 00:40:39.880
doesn't need scratching. Maybe maybe it's the itch after it's

367
00:40:39.920 --> 00:40:48.360
been scratched. Maybe it's that feeling, that feeling Oh oh,

368
00:40:49.800 --> 00:40:54.079
I mean, whatever sound you make, I mean you might

369
00:40:54.159 --> 00:40:58.119
sound like a Hyaena. I don't know. You may be

370
00:40:58.239 --> 00:41:03.920
a Hyaena, but it's ex all sorts. You know. I'm

371
00:41:03.960 --> 00:41:11.960
here for everyone, and I'm still focusing on my lower back.

372
00:41:13.079 --> 00:41:18.639
Whenever I focus on inside that that little itchy side,

373
00:41:18.840 --> 00:41:23.519
a little itchy feeling doesn't need scratching. But when it's

374
00:41:23.719 --> 00:41:30.920
inside my lower back, my lower back feels fine. You

375
00:41:31.000 --> 00:41:40.079
feel fine when that feeling is there. Ah. So I

376
00:41:40.119 --> 00:41:44.079
suppose an exercise you could do is just spend a

377
00:41:44.119 --> 00:41:48.199
bit of time and we could do that now, just

378
00:41:48.239 --> 00:41:55.960
spend a bit of time thinking about times when you know,

379
00:41:56.039 --> 00:41:59.519
let's focus on one particular part of your body, if

380
00:41:59.519 --> 00:42:05.320
you like, where that part of your body felt completely relaxed,

381
00:42:08.840 --> 00:42:14.079
and it could be recently. You can go all the

382
00:42:14.079 --> 00:42:20.119
way back to maybe a time before when there was

383
00:42:20.199 --> 00:42:24.079
never ever any any issues at all with that part

384
00:42:24.119 --> 00:42:29.519
of your body, and just focus on how it felt.

385
00:42:32.440 --> 00:42:38.039
And then think at different times when you perhaps with

386
00:42:38.159 --> 00:42:44.679
in a really good mood, you were enjoying yourself, there

387
00:42:44.800 --> 00:42:49.519
was physical pleasure. Maybe. Yeah, I makes your imagination, so

388
00:42:49.559 --> 00:42:59.920
you can think of any any situations you want. Oh yeah,

389
00:43:00.440 --> 00:43:06.039
you think about that. See, yeah, you can really think

390
00:43:06.039 --> 00:43:11.559
of some interesting memories. I'm going to test this. I'm

391
00:43:11.599 --> 00:43:14.239
not going to tell you what I'm thinking about, and

392
00:43:14.280 --> 00:43:19.119
he won't know. Boy, no, because obviously you it's in

393
00:43:19.159 --> 00:43:22.480
my brain. But I think about something while I focus

394
00:43:22.559 --> 00:43:25.880
on my lower backs, see if it helps all, and

395
00:43:25.920 --> 00:43:28.920
I think of like a personal memory. But you know,

396
00:43:28.920 --> 00:43:31.079
I'll keep his secrets so he won't know what it is.

397
00:43:34.639 --> 00:43:49.639
Oh oh yeah, oh.

398
00:43:47.400 --> 00:43:53.719
Yeah, keep doing that. Oh, I can't make it any bigger.

399
00:43:53.800 --> 00:44:01.599
It's as big as it gets. Oh oh, stop focusing

400
00:44:01.639 --> 00:44:03.159
on size, come on.

401
00:44:03.199 --> 00:44:16.039
Oh oh oh yeah, what do you mean you're disappointed?

402
00:44:17.599 --> 00:44:20.840
Yeah, that's the longest I've ever gone so far.

403
00:44:22.480 --> 00:44:22.679
H hm.

404
00:44:24.320 --> 00:44:33.280
Oh so yeah, I drifted off a bit there, so yeah,

405
00:44:33.360 --> 00:44:41.800
so as I was silently imagining that memory, a pleasant memory. Yeah,

406
00:44:41.880 --> 00:44:49.119
my lower back, it feels very very loose, very loose.

407
00:44:52.199 --> 00:44:55.199
In fact, it it feels like, yes, why, it's like

408
00:44:55.239 --> 00:44:58.159
there's not even any blood in there. It's weird. Or

409
00:44:58.199 --> 00:45:04.039
my chair just rattled. Huh. I feel quite tired now.

410
00:45:05.920 --> 00:45:12.639
But yeah, you can just think about stuff during the day.

411
00:45:12.719 --> 00:45:17.639
You don't need me. I mean I could technically by

412
00:45:18.960 --> 00:45:27.280
spending some time focusing on pleasant experiences. It might be

413
00:45:27.519 --> 00:45:32.480
easier when I'm not We haven't got me talking in

414
00:45:32.519 --> 00:45:39.960
the background. But at the same time, you may notice

415
00:45:40.119 --> 00:45:45.199
or discover that something different has happened, and you may

416
00:45:45.239 --> 00:45:54.880
not know why. You may not understand how listening to

417
00:45:55.119 --> 00:46:07.760
me just talking could be of any benefit, how listening

418
00:46:07.800 --> 00:46:16.760
to a recording like this can actually have a positive

419
00:46:16.960 --> 00:46:24.199
impact on your well being and how you feel right now,

420
00:46:24.599 --> 00:46:33.639
how you feel differently, how the physicality those physical sensations

421
00:46:33.840 --> 00:46:47.320
change as you relax more and more. So I think

422
00:46:47.320 --> 00:46:51.119
it's time for me to have my breakfast and have

423
00:46:51.199 --> 00:46:54.679
some ready break So when I finished this, I'm going

424
00:46:54.760 --> 00:46:59.519
to go go into the kitchen, put the catalog, put

425
00:46:59.519 --> 00:47:03.400
some fresh in a kettle, put the kettle on, and

426
00:47:03.440 --> 00:47:07.320
then make sure the bowls clean. So I rinsed the

427
00:47:07.320 --> 00:47:09.760
bowl out. It's the bowls clean, but I rinse it out.

428
00:47:10.119 --> 00:47:12.119
I always have to rinse out bowls for I use

429
00:47:12.159 --> 00:47:15.519
them and put some milk in. Stick that in a

430
00:47:15.639 --> 00:47:23.480
microwave for two minutes and twenty seconds. Then I wait

431
00:47:23.559 --> 00:47:28.760
until the kettle's boiled. Put a tea bag into my

432
00:47:29.000 --> 00:47:32.199
mug something. I don't wait until the kettle's boiled. All waits.

433
00:47:32.280 --> 00:47:34.559
Sometimes I put the tea bag in before the kettle's

434
00:47:34.559 --> 00:47:40.800
boiled and then I poured the water onto the tea

435
00:47:40.840 --> 00:47:46.000
bag into the cup. And then what I do is

436
00:47:46.039 --> 00:47:48.519
I just pour a little dash of milk in there,

437
00:47:49.960 --> 00:47:52.199
so the tea can you know, a tea bag and

438
00:47:52.239 --> 00:47:55.480
the milk could all kind of you know, work its magic.

439
00:47:56.320 --> 00:48:00.599
And then I go into the bathroom and make myself

440
00:48:00.639 --> 00:48:12.760
look beautiful. And then ten hours later the milk's cold.

441
00:48:13.000 --> 00:48:16.360
It's weird. Now I just do my little things, you know,

442
00:48:17.320 --> 00:48:23.360
do we rease, brush my teeth, cleaning my face. I

443
00:48:23.400 --> 00:48:27.159
admire I admire myself in the mirror for a few minutes.

444
00:48:28.639 --> 00:48:34.039
It's hard not to, really, especially with all those mirrors

445
00:48:34.039 --> 00:48:41.880
I've got, the ones on the ceiling. It's very strange

446
00:48:41.920 --> 00:48:45.320
being in a bath and seeing yourself on the mirror,

447
00:48:45.880 --> 00:48:51.719
in the mirror other on the ceiling. What a strange

448
00:48:51.719 --> 00:48:56.800
place to put a mirror. That's what the council people

449
00:48:56.800 --> 00:48:59.159
said when they came to look at the flat to

450
00:48:59.199 --> 00:49:02.639
see what I've done with that. What strange place to

451
00:49:02.639 --> 00:49:05.000
put a mirror, they said to me. I said, it's

452
00:49:05.039 --> 00:49:08.599
not that strange. I said, We've never you know, I've

453
00:49:08.639 --> 00:49:12.559
been doing this show for what twenty three years, and

454
00:49:12.599 --> 00:49:16.800
I've never seen anyone put a mirror on their bathroom ceiling.

455
00:49:19.480 --> 00:49:21.119
I said, well, I don't need permission to do it,

456
00:49:21.199 --> 00:49:26.400
I said. She said, no, you don't, but I just

457
00:49:26.480 --> 00:49:34.760
never see anyone do it before. It is okay, uh h,

458
00:49:37.920 --> 00:49:41.920
So she said, no, so nothing, just just I'd mentioned it.

459
00:49:44.840 --> 00:49:49.440
So well, now tell me something nice. What do you

460
00:49:49.480 --> 00:49:53.199
mean I used to do that with my friend. Whatever

461
00:49:53.239 --> 00:49:56.400
he said something negative, I'd say something. I say something nice.

462
00:49:57.800 --> 00:49:59.679
So he said, if he told me something you didn't like,

463
00:50:00.119 --> 00:50:02.719
so now tell me something that you do like. You

464
00:50:02.800 --> 00:50:10.320
justed to wind them wind them up and did bless right.

465
00:50:10.800 --> 00:50:14.280
I'm going to go that might be something that you

466
00:50:14.320 --> 00:50:17.440
could do or we all could might benefit from. So

467
00:50:17.480 --> 00:50:23.239
whenever we catch ourselves being negative, force ourselves to think

468
00:50:23.440 --> 00:50:29.159
or to say something positive, almost like as a little punishment.

469
00:50:32.039 --> 00:50:36.199
So thank you for listening. Remember to be kind to

470
00:50:36.239 --> 00:50:42.199
yourself because you do deserve to be happy and be

471
00:50:42.360 --> 00:51:03.360
gentle with yourself. You deserve to feel safe. Lots of love. Bye.

472
00:51:03.880 --> 00:51:18.480
Relax in a more deep and meaningful way, maybe in

473
00:51:18.519 --> 00:51:24.079
a way that can not just allow you to feel

474
00:51:25.440 --> 00:51:34.679
calmer now and throughout the time we spend together here,

475
00:51:36.679 --> 00:51:42.400
not just relaxed. At the end of the recording when

476
00:51:42.400 --> 00:51:49.079
it's finished, and you can enjoy that sense of comfort

477
00:51:49.239 --> 00:52:04.159
and peace. But also I think it would be nice

478
00:52:04.280 --> 00:52:24.079
to have those feelings of relaxation continue for longer after

479
00:52:24.159 --> 00:52:34.719
the recording has ended, so that you can still benefit

480
00:52:37.599 --> 00:52:44.880
from listening to my voice, maybe in a few hours time,

481
00:52:46.800 --> 00:53:00.360
perhaps tomorrow, and then by listening regularly, especially if you

482
00:53:00.440 --> 00:53:05.679
find like some people do and myself as well. Sometimes

483
00:53:05.719 --> 00:53:12.000
I find one particular recording that really resonates with me,

484
00:53:16.320 --> 00:53:18.840
and I just listen to it over and over again

485
00:53:21.000 --> 00:53:34.039
every morning, every evening. There was this recording from We're

486
00:53:34.039 --> 00:53:39.800
going back to about nineteen ninety nine. It wasn't hypnosis,

487
00:53:39.880 --> 00:53:45.159
but it was a guided visualizations. It kind of was hypnosis, really,

488
00:53:47.639 --> 00:53:52.840
and I managed to find it again and it still

489
00:53:52.920 --> 00:53:58.480
has the same effect on me. And part of it

490
00:53:58.679 --> 00:54:13.400
was the person's voice relaxed me, just felt so peaceful,

491
00:54:15.519 --> 00:54:22.000
and I'd look forward to listening to her in the

492
00:54:22.079 --> 00:54:32.800
morning and in the evening. And I knew before even

493
00:54:33.519 --> 00:54:42.039
pressing the play button that since I've done that pressed

494
00:54:42.039 --> 00:54:50.639
the play button, this is in the days of CD

495
00:54:50.760 --> 00:54:59.440
players pressed the play button. If fact, it might have

496
00:54:59.480 --> 00:55:03.880
even been a tape tape recorder. I'd lie down on

497
00:55:03.880 --> 00:55:16.760
the bed and then even without necessarily listening to her

498
00:55:16.920 --> 00:55:29.880
words because I had them memorized, Really, it was as

499
00:55:29.920 --> 00:55:40.599
if my body knew exactly what to do, and the

500
00:55:40.760 --> 00:56:02.800
muscles just almost went into automatic relaxation, and I remember

501
00:56:02.920 --> 00:56:16.960
my mind would slow down. Now. Now, I was listening

502
00:56:17.000 --> 00:56:23.760
to this recording in the early days of learning hypnosis,

503
00:56:26.320 --> 00:56:34.159
and long before I ever made any videos or audio

504
00:56:34.199 --> 00:56:39.000
recordings myself, because I didn't start doing that till two

505
00:56:39.000 --> 00:56:58.320
thousand and six, I knew, I knew how helpful I

506
00:56:58.400 --> 00:57:08.840
found being able to just let go, to have that

507
00:57:09.079 --> 00:57:21.679
trust in the person that I'm listening to, knowing that

508
00:57:21.760 --> 00:57:30.119
it's going to be just as relaxing, if not more so.

509
00:57:32.760 --> 00:57:39.719
Each time you hear my voice, you may feel the same.

510
00:57:46.079 --> 00:58:00.760
Some people have been listening to me for over a decade,

511
00:58:01.519 --> 00:58:05.559
maybe not solidly, obviously not twenty four hours a day,

512
00:58:07.280 --> 00:58:18.320
but maybe people come back. Some people maybe listen every day.

513
00:58:25.559 --> 00:58:33.639
That's something that I do which you may not realize

514
00:58:33.920 --> 00:58:52.519
by listening, is when I record these recordings. Now, for example,

515
00:58:57.039 --> 00:59:09.199
I also am a affected by the words that I say.

516
00:59:10.119 --> 00:59:16.639
So if I said to you, focus on your feet,

517
00:59:19.039 --> 00:59:26.880
notice your feet relaxing, I will be focusing on my feet,

518
00:59:31.679 --> 00:59:49.079
I will be noticing my feet relaxing. If I said,

519
00:59:49.199 --> 00:59:56.880
focus on your hands and maybe notice the difference between

520
00:59:56.920 --> 01:00:07.159
each hand. Perhaps notice that the air in the room,

521
01:00:07.679 --> 01:00:17.360
the temperature of the room. On the backs of your hands.

522
01:00:20.320 --> 01:00:24.199
You may start to notice what almost feels like a

523
01:00:24.360 --> 01:00:32.280
very light breeze, even though there may not be any

524
01:00:32.800 --> 01:00:37.719
type of breeze at all where you are right now.

525
01:00:45.880 --> 01:00:56.519
And as you become aware of your hands, I'm also

526
01:00:56.840 --> 01:01:25.079
aware of how relaxed my hands our feeling now. And

527
01:01:25.239 --> 01:01:32.159
when it comes to potentially drifting off to sleep, which

528
01:01:32.239 --> 01:01:45.400
may be the reason you're listening, I also feel drowsy

529
01:01:48.599 --> 01:01:59.519
when I make these recordings. I also notice my mind

530
01:02:00.039 --> 01:02:15.480
mhm drifting. In fact, at times I've actually fallen asleep

531
01:02:21.079 --> 01:02:35.320
without even noticing. And then I carry on talking. And

532
01:02:35.360 --> 01:02:40.800
it's only where I listen back to do the editing,

533
01:02:44.559 --> 01:02:50.679
I hear snoring, and I think I don't remember snoring.

534
01:02:53.960 --> 01:03:05.159
I remember talking. Snoring was appear turned up. That's why

535
01:03:05.159 --> 01:03:12.920
I sound like when I snore. How I get really

536
01:03:13.039 --> 01:03:26.519
into the whole experience. I don't know how you feel.

537
01:03:32.719 --> 01:03:39.280
How relaxed do you feel in your feet, how relaxed

538
01:03:43.079 --> 01:04:04.199
you feel in your hands. I have noticed more and

539
01:04:04.400 --> 01:04:23.320
more that the more relaxed, deeper level of comfort you feel,

540
01:04:26.920 --> 01:04:43.119
the easier your breathing becomes. It's almost like that additional

541
01:04:46.239 --> 01:05:07.239
muscle relaxation. So this allows you to breathe easier without

542
01:05:08.679 --> 01:05:39.599
necessarily focusing on your breath. However, being able to notice

543
01:05:40.039 --> 01:06:09.079
the ease in which you breathe so naturally. Yah, you

544
01:06:09.320 --> 01:06:51.760
breathe so very easily and smoothly. Whenever I imagine my

545
01:06:52.000 --> 01:07:08.360
breathing improving when I got my eyes closed, I tend

546
01:07:08.440 --> 01:07:28.960
to visualize a beautiful field with trees and flowers producing

547
01:07:29.079 --> 01:08:03.079
all that life giving oxygen. It feels nice to, if

548
01:08:03.239 --> 01:08:33.920
nothing else, just taking some time away from everything, enjoying

549
01:08:40.199 --> 01:09:31.399
that feeling of peace, serenity with a joyful heart. Time

550
01:09:31.840 --> 01:10:02.479
seems to just drip by, so very slowly, relaxed, so

551
01:10:03.079 --> 01:10:42.520
deeply peaceful, completely unattached to any thoughts whatsoever in this moment,

552
01:10:59.159 --> 01:11:50.560
completely be free, noticing that your mind has slowed down.

553
01:11:54.399 --> 01:12:41.239
Slowed down because nothing really requires your attention. You can

554
01:12:41.359 --> 01:12:57.479
enjoy the physical sensations of allowing the stress to drip

555
01:12:58.239 --> 01:13:16.760
out of your body, to appain out of every part

556
01:13:18.000 --> 01:13:42.760
of your body being released from your brain er your

557
01:13:42.880 --> 01:14:39.840
mind slowly but surely, the muscle sing lex relax rex

558
01:14:51.199 --> 01:15:31.920
so very deeply, rects so deeply, And the feelings, the

559
01:15:32.119 --> 01:15:57.399
pleasant feelings in your arms and shoulders, deepening each part

560
01:15:57.560 --> 01:16:38.520
of your body further and deeper and deeper. Noticing the

561
01:16:38.640 --> 01:17:40.000
feelings in the back of your neck, feelings in your wrists, muscles,

562
01:17:42.079 --> 01:18:33.199
in front of your body. I also feeling peaceful deeply.

563
01:18:36.399 --> 01:18:46.680
There's a sense of peace spreads through your fairy core.

564
01:19:17.199 --> 01:19:37.119
Even when you focus on your mind, your mind becomes

565
01:19:44.439 --> 01:20:05.920
bef and slower. Heeven deep.

566
01:20:20.960 --> 01:21:23.479
Relaxing, so very slow, his stomach. It's for in your stomach.

567
01:21:45.600 --> 01:22:19.720
You're back. Notice Notice how relaxed you'd never feel in

568
01:22:19.880 --> 01:22:52.600
the hole of your back. Your spy from your brain

569
01:22:53.079 --> 01:23:00.880
all the way down the middle of your back, sending

570
01:23:01.199 --> 01:23:24.439
and receiving millions of messages every day, deep comfort, increasing

571
01:23:34.960 --> 01:24:40.560
deeply relaxed, your knees, reles, spreading these signals down a

572
01:24:40.760 --> 01:25:03.439
spine or cord into air, every part of your body,

573
01:25:04.119 --> 01:25:52.399
your shins and your half muscles. We're outbows. Feelings of

574
01:25:52.600 --> 01:26:09.199
peace and tranquility spreading through your body, tips of your

575
01:26:09.279 --> 01:26:25.319
toes to your eyes, your fingers, all the way to

576
01:26:25.439 --> 01:26:39.039
your lower back. The tinker.

577
01:26:40.920 --> 01:27:41.600
Reatinker peace, drifting mind just wandering.

578
01:27:40.880 --> 01:28:05.840
Away, happy to let go, let go completely, let go,

579
01:28:31.319 --> 01:29:28.720
so tranquil her whole body enjoying a censor, letting go

580
01:29:32.439 --> 01:31:32.119
even more pece, enjoying the space, this space of peace

581
01:31:35.640 --> 01:32:00.000
and safety.

582
01:32:00.119 --> 01:33:58.680
Fay hey relaxed, let him go. Maybe we can just.

583
01:34:01.520 --> 01:34:10.399
Focus on the different parts of your body, just to

584
01:34:10.640 --> 01:35:39.439
notice your forehead and your eyes uture so loose, noticing

585
01:35:39.680 --> 01:36:59.239
the sense of complete freedom, absolute freedom es yis day

586
01:37:11.640 --> 01:38:38.079
peace for energy, peace to breathe so much easier. Yes,

587
01:38:59.039 --> 01:40:04.199
you may you may not have noticed your mind drifting peaceful, moveingly,

588
01:40:04.279 --> 01:40:24.520
even more deeply in the direction of total blissful pace,

589
01:40:28.680 --> 01:42:32.279
blissful pace, terrefting out to pace. Come so calm, letting

590
01:42:32.439 --> 01:43:43.920
go peace with mind rexed foty c relax cy rexed.

591
01:44:08.159 --> 01:44:40.760
Your body feels almost invisible, so very relaxed. I'm peaceful,

592
01:44:41.399 --> 01:45:00.119
so peace m.

593
01:45:05.760 --> 01:45:13.239
Ruh, like.

594
01:45:36.319 --> 01:45:53.279
It's fair. And you could start to notice that you

595
01:45:54.520 --> 01:46:05.880
are feeling more relaxed, even though I've not purposely focused

596
01:46:06.239 --> 01:46:14.439
your mind upon that sense of physical comfort that is

597
01:46:14.600 --> 01:46:23.880
growing within you throughout your body, and your mind starts

598
01:46:23.960 --> 01:46:33.600
to slow down and that could be almost in recognition

599
01:46:34.079 --> 01:46:47.960
of I guess my speech not being particularly fast, and

600
01:46:48.119 --> 01:47:01.319
things just generally feel calmer. Just by listening to my voice,

601
01:47:02.079 --> 01:47:09.039
you give yourself an opportunity to take a break from

602
01:47:09.079 --> 01:47:15.680
the day, take a break from your life as it is,

603
01:47:19.000 --> 01:47:26.640
and to give yourself a rest, giving yourself permission to

604
01:47:26.760 --> 01:47:32.039
take some time off and to allow your body to

605
01:47:32.119 --> 01:47:41.880
relax and allow your mind to slow down, which in

606
01:47:42.000 --> 01:47:49.800
turn releases the tension and he stresses that you had

607
01:47:49.840 --> 01:47:59.600
in your body. It's almost as if the parts of

608
01:47:59.600 --> 01:48:11.640
your body just open up, allowing the negativity out and

609
01:48:11.720 --> 01:48:20.840
at the same time replacing that negativity with positive heathing energy,

610
01:48:23.239 --> 01:48:27.880
which then fills your body up and your mind to

611
01:48:29.479 --> 01:48:47.960
also starts to appreciate those feelings of increasing confidence, an

612
01:48:47.960 --> 01:49:05.079
almost uplifting feeling, positive healing and energy the spreads through

613
01:49:05.119 --> 01:49:15.840
your body like a wave of comfort. And all this

614
01:49:16.119 --> 01:49:28.199
comes from just allowing yourself a few minutes, maybe half

615
01:49:28.239 --> 01:49:32.119
an hour, however long you want it to be, to

616
01:49:32.399 --> 01:49:46.239
just rest and allow your mind and your body to

617
01:49:46.359 --> 01:50:03.000
almost reset itself to the settings of comfort and relaxation, calmness,

618
01:50:07.239 --> 01:50:16.640
which allows more room for feelings of pleasure and happiness

619
01:50:20.640 --> 01:50:29.720
to move around your body and into your mind, almost

620
01:50:30.239 --> 01:50:34.880
as if your mind and your body are sinking together,

621
01:50:39.119 --> 01:50:48.880
almost mirroring each other, with that growing positivity and calmness,

622
01:50:53.880 --> 01:51:01.119
and it feels nice. It really does feel nice to

623
01:51:01.279 --> 01:51:07.039
know that you are the one that has allowed yourself

624
01:51:10.439 --> 01:51:19.920
to feel more comfort and to experience.

625
01:51:21.520 --> 01:51:22.840
More of this.

626
01:51:24.439 --> 01:51:39.880
Deep relaxation spreading throughout your body. And as I focus

627
01:51:41.159 --> 01:51:47.159
on each part of your body, you can notice that

628
01:51:47.159 --> 01:52:04.239
that part becomes even more relaxed just by focusing on it.

629
01:52:04.239 --> 01:52:13.920
It becomes even more calm and comfortable, just by focusing.

630
01:52:17.920 --> 01:52:24.000
And as I move down your body, starting at your head,

631
01:52:26.399 --> 01:52:33.119
the parts that you've already focused on, will continue to

632
01:52:33.279 --> 01:52:40.920
relax deeply, and those parts that we've not yet focused

633
01:52:40.960 --> 01:52:54.359
on or just automatically release any remain intension in anticipation

634
01:52:54.720 --> 01:53:07.920
of even more comfort about to come. Now, I'm gonna

635
01:53:07.960 --> 01:53:15.239
start by focusing on your forehead. Just being aware of

636
01:53:15.359 --> 01:53:25.479
the feelings of your forehead and any background sounds like

637
01:53:25.680 --> 01:53:30.840
mister Herbert the pigeon can just allow you to feel

638
01:53:30.880 --> 01:53:40.960
even more relaxed. Just means you're in the moment. This

639
01:53:41.039 --> 01:53:46.239
isn't this isn't a sterile environment. This is the world

640
01:53:49.640 --> 01:53:55.680
I live in the countryside, so there's lots of nature

641
01:53:56.199 --> 01:54:06.760
sounds around. So as you focus on your forehead, just

642
01:54:06.960 --> 01:54:17.000
notice how it becomes even more relaxed as you focus

643
01:54:17.039 --> 01:54:21.560
only on my voice and that part of your body.

644
01:54:26.720 --> 01:54:36.439
Moving down to your eyes, focusing on your eyes, noticing

645
01:54:37.479 --> 01:54:47.199
how your eyelids feel so heavy yet so light at

646
01:54:47.199 --> 01:54:53.720
the same time, and all the muscles around your eyes

647
01:54:53.920 --> 01:55:08.399
relaxing completely. Moving your focus down to your mouth, your lips,

648
01:55:08.840 --> 01:55:15.479
your tongue, your teeth, and your gumbs, the whole of

649
01:55:15.600 --> 01:55:30.640
your mouth relaxing, calm and loose. As you focus now

650
01:55:31.199 --> 01:55:38.079
on your jaw, not just the parts of your jaw

651
01:55:38.239 --> 01:55:42.680
near your mouth and your chin, but all the way

652
01:55:42.760 --> 01:55:49.079
up the size of your face to your ears, the

653
01:55:49.359 --> 01:56:17.159
hole of your jaw, feeding more relax and calm. Focusing

654
01:56:17.319 --> 01:56:22.560
on your neck, the front of your neck and your

655
01:56:22.640 --> 01:56:35.960
throat relaxing and loose and calm. The side of your neck,

656
01:56:38.000 --> 01:56:46.279
the right and left side of your neck, relax and

657
01:56:46.479 --> 01:57:00.279
loose and calm. And now the back of your neck.

658
01:57:03.399 --> 01:57:13.600
Focusing on the back of your neck, letting go of

659
01:57:13.640 --> 01:57:20.560
any tension that may have been there before, and enjoying

660
01:57:20.880 --> 01:57:33.880
that sense of increasing comfort and release that you can

661
01:57:33.960 --> 01:57:45.079
experience in the back of your neck, moving down your

662
01:57:45.199 --> 01:57:52.520
back and moving either side of your spine right from

663
01:57:52.560 --> 01:57:57.960
the top of your back all the way down to

664
01:57:58.039 --> 01:58:10.279
the bottom of your back down to your lower back.

665
01:58:15.359 --> 01:58:22.399
And as you move up and down your spine, you

666
01:58:22.479 --> 01:58:29.640
can feel the muscles either side of your spine relaxing

667
01:58:30.319 --> 01:58:43.720
even more. And as those muscles relax, that sense of

668
01:58:43.960 --> 01:58:54.640
comfort starts to spread outwards from your spine into both

669
01:58:54.840 --> 01:59:02.439
sides of your back, the top of your back, the middle,

670
01:59:02.520 --> 01:59:11.039
and your lower back. And as you scan gently and

671
01:59:11.600 --> 01:59:18.520
slowly up and down your back, there's the muscles in

672
01:59:18.640 --> 01:59:28.000
the top of your back relax and become looser. The

673
01:59:28.119 --> 01:59:34.159
muscles in the middle of your back also seem to

674
01:59:34.399 --> 01:59:43.560
just almost divide from each other, separating and almost melting.

675
01:59:49.319 --> 01:59:55.319
And in your lower back it seems to be an

676
01:59:55.359 --> 02:00:09.640
extra special feeling of comfort that spreads into your hips.

677
02:00:11.880 --> 02:00:19.840
Sit down your lower back, into your hips, into the

678
02:00:19.880 --> 02:00:28.680
area where your cosicks are, and into your buttocks, and

679
02:00:28.760 --> 02:00:38.000
all those muscles that spread from your lower back into

680
02:00:38.000 --> 02:00:51.600
your hip area start to melt, start to really let go.

681
02:00:58.039 --> 02:01:03.119
I don't even nowhere about to focus on your shoulders,

682
02:01:04.760 --> 02:01:11.960
your back, and your spine will continue to let go,

683
02:01:14.840 --> 02:01:30.560
continue to relax so calmly, and as you focus on

684
02:01:30.600 --> 02:01:43.560
your shoulders, you may notice that they're already feeling really loose,

685
02:01:48.319 --> 02:02:14.760
they're already feeding, calm and feeling. Those muscles then move

686
02:02:15.159 --> 02:02:31.000
from your neck into your shoulders feel so soft and gentle,

687
02:02:35.079 --> 02:02:56.880
so smooth and calm, and the feeding in your shoulders

688
02:03:04.000 --> 02:03:12.560
seens to spread deep into your shoulders, that sense of relaxation,

689
02:03:13.720 --> 02:03:25.239
not just traveling deeply into your muscles, but also relaxing

690
02:03:28.079 --> 02:03:38.079
the bones and moving all away to underneath your arms,

691
02:03:40.800 --> 02:03:46.840
relaxing that whole area between the tops of your shoulders

692
02:03:48.079 --> 02:04:06.840
and underneath your arms healing. You're so relaxed and comfortable

693
02:04:08.039 --> 02:04:27.359
in your shoulders, which sends that deep healing message into

694
02:04:27.399 --> 02:04:38.920
your arms, and you may feel almost as if your

695
02:04:39.279 --> 02:04:48.560
arms are not even there, because they're so relaxed, so

696
02:04:50.119 --> 02:05:35.600
deeply relaxed, so so calm, so loose, a feeling spreading

697
02:05:38.399 --> 02:05:52.159
all the way down your arms to elbows, including your

698
02:05:52.239 --> 02:06:18.960
elbows circumforts, spreads or away into rests of forearments and

699
02:06:19.199 --> 02:06:42.560
your rests so heavy. Yet at the same time, sunlight

700
02:06:45.800 --> 02:07:42.479
and gentle Fred save now on your hands, my hands,

701
02:07:48.720 --> 02:08:18.359
so peaceful in your hands. There's a sense of real peace.

702
02:08:30.039 --> 02:08:43.159
It just seems to I feel so familiar when your

703
02:08:43.359 --> 02:09:52.840
hands relax deeply el if thing is a thing is.

704
02:09:51.159 --> 02:09:52.000
Sad les.

705
02:10:21.159 --> 02:10:54.680
You think you tips moving your attention to the front

706
02:10:54.800 --> 02:11:24.760
of your body, so comfortable, Move on your focus to

707
02:11:24.800 --> 02:13:11.840
your legs, mus souls in your fighs, your knees, so relaxed,

708
02:13:39.000 --> 02:15:47.279
the carved mussels and just chins co plesya four and

709
02:15:47.439 --> 02:15:50.479
the faithing your feet.

710
02:15:57.479 --> 02:16:54.559
So peaceful, sircom say peaceful, sircom so peaceful, sycom.

711
02:16:57.239 --> 02:17:11.120
So peace fall RelA sin.

712
02:17:16.200 --> 02:17:17.479
Peace for.

713
02:17:21.280 --> 02:17:36.760
So calm, loving that deep relaxation, to spread your chest,

714
02:17:37.040 --> 02:18:08.159
in your stomach, so relax, letting go of everything. So

715
02:18:08.200 --> 02:18:19.680
I'm gonna start counting down now, from twenty down to one.

716
02:18:20.479 --> 02:18:23.719
You can imagine in a way it's like just walking

717
02:18:23.799 --> 02:18:29.680
down some steps and each step or twenty steps, and

718
02:18:29.760 --> 02:18:40.200
each step represents a level of comfort. Each step represents

719
02:18:42.719 --> 02:18:55.200
a deepening of that comfort, and the furvies you walk

720
02:18:55.280 --> 02:19:00.600
down those steps that are deeper and more x you

721
02:19:00.719 --> 02:20:55.559
feel so starting with number twenty twenty, nineteen, eighteen, seventeen,

722
02:21:41.760 --> 02:28:47.319
sixteen three four four se too well five eight four

723
02:29:04.360 --> 02:34:00.200
nine hey seven four y.

724
02:35:19.159 --> 02:39:38.399
Four s one.

725
02:39:47.559 --> 02:40:04.680
No, as you focus on your eyes, we're gonna count

726
02:40:04.760 --> 02:40:15.799
down from ten down to one. Focus in just on

727
02:40:15.920 --> 02:40:26.959
your eyes, your eyelids, the muscles around your eyes, your

728
02:40:26.959 --> 02:40:46.239
eye walls themselves, our whole area that makes up your eye.

729
02:40:46.920 --> 02:40:54.440
And as we count down from ten down to one,

730
02:40:54.719 --> 02:41:07.719
whilst focus in on your eyes, you'll become twice is

731
02:41:07.879 --> 02:41:20.360
relaxed with each number counting down that you may find

732
02:41:23.879 --> 02:41:29.719
the all you want to do is just drift off

733
02:41:30.000 --> 02:41:39.200
to sleep. And if that's what you want, then just

734
02:41:39.280 --> 02:41:52.399
allow yourself to do that. Now, focusing on your eyes,

735
02:41:54.479 --> 02:41:59.799
I'm going to begin counting down from ten down to

736
02:42:00.120 --> 02:47:24.040
one right now, ten nine eight seven four five four

737
02:48:37.159 --> 02:51:29.879
three two one. So counting down from ten to one

738
02:51:30.200 --> 02:52:01.079
ten nine eight seven six five four three two one.

739
02:52:01.520 --> 02:52:04.440
And maybe that was a bit too quick in order

740
02:52:04.479 --> 02:52:08.479
to relax. Maybe it's a bit too fast for you

741
02:52:08.719 --> 02:52:18.479
to notice the calming of your body, maybe even a

742
02:52:18.479 --> 02:52:22.360
little bit of pressure there, Like you're counting down from

743
02:52:22.399 --> 02:52:25.159
ten to one. Would you expect me to do? Man,

744
02:52:26.000 --> 02:52:29.479
expect me to just to go with floppy just because

745
02:52:29.520 --> 02:52:38.719
you're counting down. We could try it again, but this

746
02:52:38.920 --> 02:52:45.479
time I go bit's lower this time, as you focus

747
02:52:45.600 --> 02:52:50.280
on the whole of your body before we focus on

748
02:52:50.319 --> 02:53:00.719
your legs. Just notice how your body does start to

749
02:53:01.200 --> 02:53:14.440
feel more relaxed with every number that I count down

750
02:53:15.719 --> 02:54:55.879
ten nine, eight, seven, six, five, four three two one,

751
02:54:56.479 --> 02:55:02.200
And just notice how how you feel, generally, how your

752
02:55:02.200 --> 02:55:17.120
body feels. It's not necessarily even about counting down from

753
02:55:17.159 --> 02:55:24.879
ten to one. It's that space that you have, that

754
02:55:27.440 --> 02:55:48.399
space between being active physically or mentally to just sitting

755
02:55:48.600 --> 02:55:53.520
or lying down, just being there, not doing anything, not

756
02:55:53.719 --> 02:56:01.159
saying anything, or needing to think about anything. It opens

757
02:56:01.280 --> 02:56:04.440
up a space, you know, a bit of a space,

758
02:56:05.360 --> 02:56:15.200
a gap. And the more I came down from ten

759
02:56:15.280 --> 02:56:22.760
to one, the bigger that gap becomes. So there's that

760
02:56:22.879 --> 02:56:35.520
gap of calmness, of comfort, relaxation. It's a nice feeling,

761
02:56:41.040 --> 02:56:49.799
and it moves those stresses or discomforts physically or emotionally

762
02:56:50.440 --> 02:57:12.159
moves away. Allows you to just slow down, someone to

763
02:57:12.280 --> 02:57:16.319
count again from ten down to one, and notice that

764
02:57:17.239 --> 02:57:25.440
gap widening, the gap, And as it widens, it's almost

765
02:57:25.600 --> 02:57:44.799
like the stress and attention falls into the gap and

766
02:57:44.840 --> 02:58:40.799
gives you that distance, that space. Now ten nine, eight, seven, six, five,

767
02:58:51.879 --> 03:00:02.000
four three two one, How did you work body feel.

768
03:00:03.840 --> 03:00:15.040
Now?

769
03:00:16.760 --> 03:00:32.040
Can you notice that you feeling calmer, the feeling more

770
03:00:32.440 --> 03:01:00.120
relaxed as we now focus on your legs, just your legs.

771
03:01:15.840 --> 03:01:36.040
We're just gonna start with focusing on your thighs. Of course,

772
03:01:36.079 --> 03:01:41.000
it's not the most exciting thing to be doing, because

773
03:01:44.440 --> 03:01:47.159
I'm sure, like most of your body is not a

774
03:01:47.200 --> 03:01:59.639
lot going on right now. Just focusing on the whole

775
03:01:59.680 --> 03:02:06.159
of your thighs, the tops of your thighs, the sides

776
03:02:06.280 --> 03:02:13.360
of your thighs, the bottoms of your thighs, your outer thighs,

777
03:02:13.399 --> 03:02:18.280
and your inner thighs. Basically the whole of your thigh

778
03:02:18.399 --> 03:02:27.200
that leads into your hip and it goes down to

779
03:02:27.399 --> 03:02:41.440
your knee joint. Now, this is a big area. It's

780
03:02:41.440 --> 03:02:47.000
a very heavy area. It's very strong. Probably the strongest

781
03:02:47.920 --> 03:03:01.079
muscles in your body are in your thighs. But I

782
03:03:01.200 --> 03:03:09.799
don't think we perhaps give enough attention to our thighs.

783
03:03:15.440 --> 03:03:26.239
Perhaps we don't acknowledge how important our thighs are to

784
03:03:26.360 --> 03:03:47.079
our lives, how much they actually do for us all

785
03:03:47.079 --> 03:03:57.559
through our lives. And it may seem to sound really weird,

786
03:03:57.639 --> 03:04:06.040
but I think that all of our body parts, especially

787
03:04:06.159 --> 03:04:13.760
our thighs, need some TLC, a bit of love shown

788
03:04:14.760 --> 03:04:33.040
a bit of acknowledgement. I thank you gratitude for our

789
03:04:33.120 --> 03:04:42.520
thighs do for us. And I know this may sound

790
03:04:42.719 --> 03:04:49.000
is strange. Maybe you think, why am I sure? How

791
03:04:49.000 --> 03:04:51.840
I should be out in the garden hugging a tree

792
03:04:51.959 --> 03:05:00.120
or something. Well, it's hard to set a microphone up

793
03:05:00.120 --> 03:05:03.479
on a tree. That's why I'm doing this indoors. Otherwise

794
03:05:03.520 --> 03:05:06.879
I would be outside hugging a tree. Now I can't

795
03:05:06.879 --> 03:05:15.639
see the television from the tree. If you move down

796
03:05:15.719 --> 03:05:25.520
to your knees gain such an important part. And I

797
03:05:25.559 --> 03:05:32.440
think we don't necessarily I'll speak for myself here, I

798
03:05:32.479 --> 03:05:37.639
don't necessarily appreciate all that my knees do for me

799
03:05:38.879 --> 03:05:44.040
until I have a problem with my knee. It's occasionally,

800
03:05:44.120 --> 03:05:49.079
if I ever maybe i'll bash it or it's aching

801
03:05:49.239 --> 03:05:55.719
for some reason. It's then that I realize how much

802
03:05:55.760 --> 03:06:00.200
it does. You know, the benefit of being able to

803
03:06:00.360 --> 03:06:10.360
use my legs without any kind of physical discomfort is

804
03:06:10.399 --> 03:06:19.159
a beautiful thing that's possibly not appreciated until it's temporarily removed.

805
03:06:20.239 --> 03:06:27.360
You know that's comfort. But as you focus on your knees,

806
03:06:29.399 --> 03:06:35.079
regardless of how your knees feel, you can have that

807
03:06:35.319 --> 03:06:41.559
sense of gratitude and love to your knees for all

808
03:06:41.600 --> 03:06:53.920
that they do for you, And you can still have

809
03:06:54.000 --> 03:06:58.200
that attention on your thighs and maybe notice how your

810
03:06:58.239 --> 03:07:10.159
thighs feel. Maybe you've noticed that they are relaxing more

811
03:07:11.920 --> 03:07:23.639
deeply as you focus now on the bottoms of your legs,

812
03:07:24.000 --> 03:07:29.440
your shins, and your calf muscles, and the bones between

813
03:07:29.600 --> 03:07:36.440
your knees and your feet, incorporating of course, your ankles

814
03:07:38.719 --> 03:07:49.840
so important. Anyone that's had even like the slightest sprain

815
03:07:49.959 --> 03:07:57.040
of an ankle knows how how much we take our

816
03:07:57.120 --> 03:08:05.680
ankles for granted. And it's kind of strange in a

817
03:08:05.719 --> 03:08:11.360
way when you think that. You know, logically, our wrists

818
03:08:11.479 --> 03:08:14.440
are a lot thinner than the rest of our arms,

819
03:08:15.479 --> 03:08:19.079
which is okay, it doesn't can't see any problem with

820
03:08:19.120 --> 03:08:24.879
that because we're just picking stuff up. But our ankles

821
03:08:26.360 --> 03:08:36.360
so much thinner than the rest of our legs, and

822
03:08:36.399 --> 03:08:40.959
from a physics perspective or logical even it doesn't really

823
03:08:41.000 --> 03:08:48.280
make sense that all this weight would ultimately be resting

824
03:08:49.280 --> 03:08:59.319
on your ankles then leading to your feet. That thin area,

825
03:09:00.440 --> 03:09:07.559
a thin bone. Yeah, it does so much great work.

826
03:09:09.559 --> 03:09:19.319
Supports us, supports our body for a lifetime, helps us

827
03:09:19.760 --> 03:09:29.159
to balance helps you to get around and be mobile.

828
03:09:35.440 --> 03:09:43.360
And there's the calf muscles. Of course, when I was younger,

829
03:09:43.600 --> 03:09:46.680
I couldn't see the point in calf muscles. I didn't

830
03:09:46.680 --> 03:09:52.120
seem to do anything. Okay, if I walked around on tiptoes,

831
03:09:52.840 --> 03:09:56.719
then my calf muscles get some work. But of course

832
03:09:56.760 --> 03:10:00.920
that's not true. The calf muscles are being used whenever

833
03:10:00.959 --> 03:10:12.879
we use our legs and your shins there to protect

834
03:10:14.879 --> 03:10:23.559
your lower legs, shaped in a way, almost as a

835
03:10:23.600 --> 03:10:35.879
protector for the bone, leading of course to your ankles

836
03:10:39.239 --> 03:10:45.879
and your feet. But we're not going to focus on

837
03:10:45.920 --> 03:10:48.159
your feet. We're just going to focus on the legs.

838
03:10:50.120 --> 03:10:54.760
I realize that now that I've mentioned your feet, it

839
03:10:54.840 --> 03:10:59.760
probably focusing on them anyway, So maybe I should focus

840
03:10:59.799 --> 03:11:05.840
on feet a little bit. You can have them in

841
03:11:05.879 --> 03:11:11.680
your awareness the same as you have your thighs in

842
03:11:11.719 --> 03:11:16.239
your awareness. Even though we haven't been focusing on your

843
03:11:16.239 --> 03:11:22.239
thighs a few minutes, we've been focusing on your ankles,

844
03:11:27.920 --> 03:11:43.120
there's still that sensation of comfort in your thighs and

845
03:11:43.200 --> 03:11:52.639
this that movement of energy because the thighs hold lots

846
03:11:52.680 --> 03:11:58.319
of different sensations. Of course, there's the muscles, the big

847
03:11:58.559 --> 03:12:10.719
straw muscles that we have in our thighs. But the

848
03:12:10.840 --> 03:12:16.920
skin on the outside of the thighs, as in the

849
03:12:16.959 --> 03:12:22.559
outside of all of our body, can be very sensitive,

850
03:12:26.440 --> 03:12:39.639
sensitive to the touch, sensitive to temperature. And inside your

851
03:12:39.760 --> 03:12:47.239
thighs the bones, there's the muscle, there's the blood, vessels,

852
03:12:47.360 --> 03:12:53.840
the arch trees, to all this stuff that's inside your thighs.

853
03:12:57.440 --> 03:13:00.479
And I guess sometimes it'd be not nice if you

854
03:13:00.479 --> 03:13:06.280
could actually put your fingers inside your thighs and a message,

855
03:13:08.399 --> 03:13:12.000
so you can message on the outside, of course, but

856
03:13:12.040 --> 03:13:15.200
to be able to get deep into the muscles, and

857
03:13:15.239 --> 03:13:20.399
to be able to just massage inside your thighs, message

858
03:13:20.399 --> 03:13:29.280
in the bones of your leg, massage in all the veins,

859
03:13:29.360 --> 03:13:39.600
and just gently healing your thighs, and you could move

860
03:13:39.760 --> 03:13:47.239
down message and inside your knees, just message in those bones,

861
03:13:48.120 --> 03:13:55.239
but with healing fingertips, spreading that healing energy deep into

862
03:13:55.280 --> 03:14:04.719
the joints of your knees. Of course, there's the back

863
03:14:04.959 --> 03:14:09.879
of your your knee, you know, the inside crease where

864
03:14:09.920 --> 03:14:17.399
your knee is. It's a very sensitive area. Very it

865
03:14:17.399 --> 03:14:21.440
feels very nice when you stroke it. That might be

866
03:14:21.440 --> 03:14:25.440
because it's an area that's not really touched very often

867
03:14:27.440 --> 03:14:34.360
it's almost like a hidden part, that crease in your legs.

868
03:14:34.399 --> 03:14:41.760
It's almost like a part that has a sensitivity, which

869
03:14:41.799 --> 03:14:52.280
is a little bit different. Of course, it's protected by

870
03:14:52.280 --> 03:15:03.760
your legs. So you can imagine putting your fingers into

871
03:15:03.840 --> 03:15:13.559
that crease in your legs, that fold in between your legs.

872
03:15:14.200 --> 03:15:18.879
You can just message with your fingertips. Imagine your fingertips

873
03:15:18.920 --> 03:15:29.520
going inside, message in the muscle tissue. You can of

874
03:15:29.559 --> 03:15:36.719
course field the bones of your knees heading through your fingertips,

875
03:15:44.040 --> 03:15:49.399
and then as you go down to your calf muscles.

876
03:15:49.719 --> 03:15:51.559
Now that's the part I'd like to be able to

877
03:15:52.280 --> 03:15:59.680
really put my fingertips deep inside my calf muscles, massage

878
03:15:59.719 --> 03:16:08.879
in every single tissue of that muscle, healing every part,

879
03:16:14.760 --> 03:16:20.920
and then doing the same for my shins, massage in

880
03:16:21.040 --> 03:16:28.639
and gently stroking the bones, gently stroking them, healing in

881
03:16:28.680 --> 03:16:35.879
a loving way, because they deserve to be treated as

882
03:16:35.920 --> 03:16:39.959
the precious bones that they are, because our legs are

883
03:16:40.000 --> 03:16:43.840
so precious as in all the other parts of our body,

884
03:16:46.319 --> 03:17:00.239
and more precious of any jure on the planet. When

885
03:17:00.280 --> 03:17:11.000
you start to think about your legs in this way,

886
03:17:12.600 --> 03:17:19.280
it can change your perspective. It might sound a bit

887
03:17:22.360 --> 03:17:26.639
a bit silly to start with the idea of having

888
03:17:27.520 --> 03:17:37.520
love for your legs, showing appreciation for your thighs, wanting

889
03:17:37.639 --> 03:17:41.680
to be able to put your hands in your thighs

890
03:17:43.479 --> 03:17:50.000
and massage the muscles and the bones, and to get

891
03:17:50.000 --> 03:17:58.360
your fingers deep in there, releasing all tension, just to

892
03:17:58.479 --> 03:18:07.959
show how much you care about your legs, how much

893
03:18:07.959 --> 03:18:13.719
you care for what your legs do for you regularly,

894
03:18:16.040 --> 03:18:26.600
your knees, your calves, your ankles, the strength of your ankles,

895
03:18:29.159 --> 03:18:33.920
considering how thin they are compared to the rest of

896
03:18:33.959 --> 03:18:43.760
your legs, especially your thighs, yet they're so strong, so flexible,

897
03:18:47.520 --> 03:19:00.360
absolutely amazing things. Your ankles are truly a gift because

898
03:19:00.360 --> 03:19:09.159
of what they do for you, supporting all that weight,

899
03:19:11.120 --> 03:19:15.520
regardless of how what weight you are, even if you

900
03:19:15.639 --> 03:19:20.719
only ate stone, there's still a lot of weight for

901
03:19:20.760 --> 03:19:27.479
these little ankles. Now, I'm a lot heavier than eight

902
03:19:27.600 --> 03:19:38.239
stone double dock, yet my ankles support my body all

903
03:19:38.280 --> 03:19:44.760
the time. Although they do give off a sigh of

904
03:19:44.840 --> 03:19:50.079
relief when I sit down. That's in fact, my whole

905
03:19:50.159 --> 03:19:59.680
legs do. My feet feet also go and my toes clap.

906
03:20:00.879 --> 03:20:29.399
We're so happy. Your legs really are amazing and I

907
03:20:29.479 --> 03:20:33.440
know that talking about talking about your legs is probably

908
03:20:35.920 --> 03:20:40.600
possibly among the most most boring things I've ever heard

909
03:20:40.639 --> 03:20:49.040
anyone say. Possibly you're boring or not. Everything I said

910
03:20:49.159 --> 03:21:05.840
is true. Your legs are amazing. Your legs deserve not

911
03:21:06.200 --> 03:21:24.719
just respect, they deserve to relax deeply. They deserve to

912
03:21:24.799 --> 03:21:30.120
take some time out of the day to just let

913
03:21:30.239 --> 03:22:06.200
go completely. Your legs really can relax. And because the

914
03:22:06.319 --> 03:22:10.959
legs are so such a most, you know, very important

915
03:22:11.479 --> 03:22:16.120
part of your body. When you relax your legs, the

916
03:22:16.159 --> 03:22:27.399
rest of your body also naturally follows in that journey

917
03:22:27.479 --> 03:22:39.239
of comfort. I can feel it in my hips. My

918
03:22:39.399 --> 03:22:46.280
hips feel really loose, and also in my lower back

919
03:22:46.319 --> 03:22:52.959
as well. My lower back really feels it feels stretched,

920
03:22:54.040 --> 03:22:57.120
even though I'm just sitting in a chair and there's

921
03:22:57.200 --> 03:23:02.479
no stretching as far as I'm aware that I'm doing.

922
03:23:03.479 --> 03:23:06.159
It's almost as if the muscles are just relaxed so

923
03:23:06.360 --> 03:23:12.319
much that there is a natural stretch as the tension

924
03:23:13.159 --> 03:23:34.479
has reduced a lot. And I'm now going to count

925
03:23:34.520 --> 03:23:43.840
down from ten down to one, and you can continue

926
03:23:44.239 --> 03:24:07.399
to feel wonderfully relaxed. Ten nine, eight, seven, six.

927
03:24:10.200 --> 03:24:15.760
Five, four.

928
03:24:18.760 --> 03:24:35.399
Three two one relax.

929
03:24:42.559 --> 03:24:46.399
So I'm just going to count down for five down

930
03:24:46.440 --> 03:24:50.879
to one. And as a countdown, if you just focus

931
03:24:50.959 --> 03:24:58.879
on the numbers, just the numbers counting down, and notice

932
03:25:00.040 --> 03:25:07.840
how you feel in this moment as you hear the

933
03:25:07.920 --> 03:25:16.040
numbers counting down, knowing that those numbers counting down represent

934
03:25:17.000 --> 03:25:26.079
you feeling calmer, not just in your body, but also

935
03:25:28.319 --> 03:25:35.479
relaxing your mind. Just notice how you feel. There's nothing

936
03:25:36.200 --> 03:25:41.559
to do, there's nothing to say, there's nothing to think about,

937
03:25:44.559 --> 03:26:19.159
starting with number five, four, three two.

938
03:26:23.559 --> 03:26:23.799
One.

939
03:26:33.200 --> 03:26:45.719
Now, as you notice the gradual letting go the tension

940
03:26:45.879 --> 03:26:53.120
in your body, you may also begin to notice and

941
03:26:53.159 --> 03:27:04.360
be aware of how your mind is starting to slow down.

942
03:27:04.680 --> 03:27:11.079
This is just a natural thing that happens. It's not

943
03:27:11.239 --> 03:27:16.559
really a special procedure. It's just natural because as your

944
03:27:17.719 --> 03:27:23.799
body relaxes, your mind also starts to relax. And the

945
03:27:23.840 --> 03:27:27.479
more your mind relaxes, the more your body relaxes. It's

946
03:27:27.600 --> 03:27:39.840
just a continuous circle of relaxation. And is that calmness

947
03:27:39.920 --> 03:27:47.079
that comes from relative quietness. You know, even even if

948
03:27:47.120 --> 03:27:54.000
there's background sounds either your side or mind, it's still

949
03:27:54.440 --> 03:27:59.680
going to be quite calm. You know, you haven't got

950
03:27:59.719 --> 03:28:04.920
the television on, there's no music in the background, unless

951
03:28:04.959 --> 03:28:12.399
you're listening to the recording. With music, of course, you're

952
03:28:12.559 --> 03:28:14.680
very likely not going to be sitting in a room

953
03:28:14.719 --> 03:28:19.360
with other people. Of course you might be, but generally

954
03:28:19.479 --> 03:28:24.079
it's more ideal if you can do this on your own,

955
03:28:24.280 --> 03:28:34.479
so no distractions, and when you stop thinking about stuff,

956
03:28:40.959 --> 03:28:51.239
relaxation automatically rises, a sense of comfort starts to grow,

957
03:28:55.719 --> 03:29:02.520
and without trying to build it up into something fantastical

958
03:29:02.799 --> 03:29:14.600
or something magical, this is just a natural process, something

959
03:29:14.680 --> 03:29:24.920
that's easy to accomplish. In fact, it's almost you know,

960
03:29:25.000 --> 03:29:31.879
the sense of relaxing completely happens really when you put

961
03:29:32.040 --> 03:29:35.920
no effort into it. It's not something that you can

962
03:29:36.000 --> 03:29:47.760
really force. It's something that happens naturally. And part of

963
03:29:48.040 --> 03:29:58.879
the process of this recording and others is simply two

964
03:30:00.000 --> 03:30:10.319
allow you to take advantage of this space, this time,

965
03:30:13.239 --> 03:30:24.399
to just let go, to just be here, to be

966
03:30:24.799 --> 03:30:38.239
in tune with how you feel, yet with the intention

967
03:30:40.440 --> 03:30:51.920
of wanting to relax deeply and maybe even to fall asleep,

968
03:30:53.040 --> 03:30:58.280
depending on what it is that you wish for yourself

969
03:31:00.079 --> 03:31:15.079
in this moment. As we know, relaxing is the majority

970
03:31:16.280 --> 03:31:20.799
of the process of falling asleep. The actual falling asleep.

971
03:31:20.840 --> 03:31:27.760
Part is the tiny bit at the end. The deeper

972
03:31:28.920 --> 03:31:51.200
relaxed you become, the easier you find yourself drifting. But

973
03:31:51.319 --> 03:31:57.959
you can also if you choose, stay focused on my

974
03:31:58.120 --> 03:32:26.200
voice and really enjoy the process of gradually relaxing each

975
03:32:26.639 --> 03:32:53.239
muscle in your body effortlessly and just observing the sensation

976
03:32:58.479 --> 03:33:14.200
of letting go completely. This time, I'm going to count

977
03:33:14.200 --> 03:33:24.319
from six down to one, and you can notice your

978
03:33:24.479 --> 03:33:34.760
mind calming down more with each number that you hear

979
03:33:35.120 --> 03:36:46.040
me say, naturally, feeling calm and slow and peaceful. Six, five, four, three, two.

980
03:36:23.159 --> 03:36:43.920
One.

981
03:36:44.559 --> 03:36:54.200
Being aware of havell your mind to slow right down,

982
03:36:57.399 --> 03:37:20.840
sinking deeply into relaxation. And as you focus on your mind,

983
03:37:21.120 --> 03:37:33.639
you may notice that there are some thoughts still there,

984
03:37:33.639 --> 03:37:43.200
maybe some stubborn thoughts that for some reason perhaps need

985
03:37:43.280 --> 03:37:58.479
your attention. That's what you can do is send love

986
03:37:58.719 --> 03:38:12.360
to those thoughts. Sprinkle those thoughts with love like all

987
03:38:12.479 --> 03:38:18.159
petals from a flower. Just sprinkle it over them, petals

988
03:38:18.200 --> 03:38:25.440
filled with love towards those thoughts, to let those thoughts

989
03:38:25.600 --> 03:38:32.479
know that you're not abandoned in them. You just need them.

990
03:38:33.639 --> 03:38:44.760
You require them to just calm down, slow down, quiet

991
03:38:45.079 --> 03:38:59.879
down for now. So as you focus on those who

992
03:39:00.159 --> 03:39:04.840
meaning thoughts as we count down this time from seven

993
03:39:05.719 --> 03:39:14.440
down to one. With each number, just imagine sprinkling those

994
03:39:14.639 --> 03:39:34.079
flower petals of love, kindness, gratitude over those thoughts, which

995
03:39:34.120 --> 03:39:40.840
will allow them to just melt away and relax deeply.

996
03:39:44.239 --> 03:39:58.719
With every number, those thoughts will become more and more relaxed,

997
03:40:04.280 --> 03:42:28.319
starting with number seven, six, five, four, three, Yeah, one,

998
03:42:35.399 --> 03:43:00.680
how needing. Now, notice how relaxed you're feeling in your body.

999
03:43:01.440 --> 03:43:14.639
We're going to focus on your hands, because the more

1000
03:43:14.760 --> 03:43:21.840
relaxed your hands are, the more relaxed your body and

1001
03:43:22.120 --> 03:43:43.840
mind are. And you focus on your hands and your fingers,

1002
03:43:49.200 --> 03:43:53.959
there's nothing needed to be done. There's no clenching of

1003
03:43:54.280 --> 03:44:00.399
fists or tents in the fingers or anything like that. Hm,

1004
03:44:06.040 --> 03:44:20.319
it's just noticing and focusing on your hands, noticing how

1005
03:44:20.360 --> 03:44:45.120
they feel. Because the more relaxed your hands feel, the

1006
03:44:45.360 --> 03:44:54.840
calmer your mind feels, and the more comfort you feel

1007
03:44:56.840 --> 03:45:29.879
throughout your body. You may have already noticed you mind

1008
03:45:30.239 --> 03:45:58.040
is starting to dressed like saim just on your hands

1009
03:45:59.200 --> 03:46:15.920
and fingers, yes, allowing them to experience a real deepening

1010
03:46:17.120 --> 03:46:32.000
of that relaxation in your hands and fingers. More and

1011
03:46:32.239 --> 03:46:55.600
more relaxed. With each number from eight down to one,

1012
03:46:56.440 --> 03:47:06.319
you can almost feel that healing and relaxing energy spreading

1013
03:47:07.479 --> 03:47:26.479
into your hands and fingers, becoming year more relaxing with

1014
03:47:26.879 --> 03:47:45.479
each number you hear, going down from eight down to one, drifting,

1015
03:47:49.120 --> 03:51:06.680
drifting again, starting with number eight, seven, six, five, four, three, two,

1016
03:51:55.760 --> 03:52:05.280
just being here now, nothing to think about, nothing to do,

1017
03:52:06.719 --> 03:52:20.680
nothing to say, and everything just feels calmer. And this

1018
03:52:20.920 --> 03:52:28.639
is your natural state of being. This is how you

1019
03:52:28.799 --> 03:52:35.760
just normally feel when you take away all that other

1020
03:52:36.120 --> 03:52:43.200
stuff that we add, you know, things like stress and

1021
03:52:43.280 --> 03:52:59.520
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1022
03:53:01.479 --> 03:53:05.000
When you take that away, which is what we do

1023
03:53:05.559 --> 03:53:17.479
what we do now, you're left with a real sense

1024
03:53:18.040 --> 03:53:30.639
of peacefulness which comes to you very quickly because ultimately

1025
03:53:31.200 --> 03:53:44.920
it's just a feeling, a feeling of comfort. It's almost

1026
03:53:44.959 --> 03:53:48.600
as if you've gone inside yourself and you've found a

1027
03:53:48.799 --> 03:54:02.799
special place where everything is peaceful, a place where you

1028
03:54:02.879 --> 03:54:13.440
can feel relaxed and your natural sense of comfort, a

1029
03:54:13.520 --> 03:54:22.079
place where you can be you, where you can accept

1030
03:54:22.159 --> 03:54:28.360
yourself for who you are, a place where you're not

1031
03:54:28.399 --> 03:54:38.920
trying to please anybody else ever, a place where you

1032
03:54:39.000 --> 03:54:48.639
can actually not just love yourself, but in some ways

1033
03:54:48.680 --> 03:54:57.840
more importantly, you can like yourself appreciate who you are.

1034
03:55:06.639 --> 03:55:13.280
That sense of gratitude is in the air all around you.

1035
03:55:20.920 --> 03:55:28.760
That's also a place where you can actually feel the

1036
03:55:29.079 --> 03:55:44.399
healing energy soaking into your body. Heathing energy soaking into

1037
03:55:44.479 --> 03:55:54.520
your body, and that healing energy spreads through your veins,

1038
03:55:58.239 --> 03:56:05.120
traveling to each and every single part of your body,

1039
03:56:11.000 --> 03:56:15.639
and you start to realize that actually that healing energy,

1040
03:56:18.079 --> 03:56:24.520
it's not just entered into your brain, it's become part

1041
03:56:25.000 --> 03:56:36.319
of your brain, and that spinal fluid is now mixed

1042
03:56:36.399 --> 03:56:47.600
with healing energy, not just allowing you to feel so

1043
03:56:47.799 --> 03:56:59.639
much more relaxed and healthy in this moment, but also

1044
03:57:02.600 --> 03:57:10.120
you start to realize that actually, what's happening now with

1045
03:57:10.280 --> 03:57:20.000
that healing, relaxing energy spreading through your body, it's actually

1046
03:57:20.360 --> 03:57:30.559
changing your life. It's actually changing the way you're going

1047
03:57:30.639 --> 03:57:37.479
to feel not just now, but tomorrow and the next day.

1048
03:57:39.360 --> 03:57:46.879
As your health improves, not just your physical health but

1049
03:57:46.959 --> 03:57:54.399
your mental health. Things that used to bother you in

1050
03:57:54.479 --> 03:58:02.079
the past, for some reason, no longer have the effect

1051
03:58:02.559 --> 03:58:11.520
that they used to because something has changed deep within you.

1052
03:58:16.600 --> 03:58:23.000
Maybe things they used to cause you to feel anger.

1053
03:58:26.799 --> 03:58:36.959
No longer have that power to control you the way

1054
03:58:37.000 --> 03:58:45.040
they seem to be able to before, as you realize

1055
03:58:46.040 --> 03:58:58.479
that you're the one who decides what affects you, You're

1056
03:58:58.959 --> 03:59:08.879
the one who decides to feel relaxed and calm when

1057
03:59:09.760 --> 03:59:26.079
you choose to enjoy noticing these natural developments of healing,

1058
03:59:27.280 --> 03:59:36.559
continuing to grow and improve your life day by day,

1059
03:59:41.760 --> 03:59:50.000
including of course, your ability to relax so much easier

1060
03:59:54.920 --> 04:00:04.600
and sleeping. It's the most natural thing in the world

1061
04:00:05.959 --> 04:00:16.760
to you, because falling asleep is something that you've done

1062
04:00:17.319 --> 04:00:25.159
so many times in your life, and you know that

1063
04:00:25.239 --> 04:00:30.479
you were born, as we all were, with the ability

1064
04:00:32.079 --> 04:00:42.399
to fall asleep naturally. We were born with that ability

1065
04:00:45.319 --> 04:00:59.600
to just drift off into a deep, healing sleep. Even

1066
04:00:59.639 --> 04:01:04.399
when we kids sometimes will fall asleep when we don't

1067
04:01:04.440 --> 04:01:10.879
even want to try to stay awake. Maybe it's a

1068
04:01:11.000 --> 04:01:15.479
birthday in the morning, or it's Christmas or holiday or

1069
04:01:15.520 --> 04:01:17.959
something we look forward to. We don't want to go

1070
04:01:18.079 --> 04:01:23.040
to sleep, But the more we want to stay awake,

1071
04:01:25.200 --> 04:01:32.280
the more we just start to drift. And the more

1072
04:01:32.920 --> 04:01:36.639
you fight drifting, the more you try and stop yourself

1073
04:01:36.680 --> 04:01:42.440
and drift in asleep, the deeper and stronger that drifting

1074
04:01:42.600 --> 04:01:54.760
becomes because we're born not just with the need to

1075
04:01:54.879 --> 04:02:03.879
relax deeply and to naturally fall asleep, but it's our birthright,

1076
04:02:07.239 --> 04:02:17.639
it's part of our DNA, and sometimes as we get

1077
04:02:17.680 --> 04:02:28.440
older in life, perhaps at times we have forgotten that

1078
04:02:28.719 --> 04:02:44.920
relaxing completely. It's not only a wonderfully pleasant experience, it's

1079
04:02:45.000 --> 04:03:02.879
also really easy. It's very, very easy to let go,

1080
04:03:04.799 --> 04:03:14.559
because that's all it is. It's just deciding to let go.

1081
04:03:19.639 --> 04:03:25.639
And when you press the play button on my recordings,

1082
04:03:27.479 --> 04:03:34.840
you have given permission for my voice to relax you.

1083
04:03:38.479 --> 04:03:42.079
When you press that play button, you have given me

1084
04:03:42.200 --> 04:03:53.959
permission for my words to affect you in a positive,

1085
04:03:57.360 --> 04:04:16.159
only a positive way, opening up your mind to useful

1086
04:04:17.680 --> 04:04:34.159
and healing suggestions that can have such an amazing effect

1087
04:04:36.959 --> 04:04:48.399
on how you feel right now, as well as those

1088
04:04:48.680 --> 04:04:58.239
changes that continue long after the recording ends. Those changes

1089
04:04:59.040 --> 04:05:12.840
within you to continue to flourish and grow, transforming your

1090
04:05:12.920 --> 04:05:25.840
life in a positive, beautiful way, allowing you to move

1091
04:05:27.120 --> 04:05:32.479
forward in your life in the direction that you choose

1092
04:05:33.920 --> 04:05:50.200
for yourself. And this feeling, this feeling that you can

1093
04:05:50.239 --> 04:06:14.639
experience of safety, comfort, calmness, just feels so nice. It's

1094
04:06:14.799 --> 04:06:29.079
such a healthy place to be, and that positivity grows

1095
04:06:30.280 --> 04:06:47.920
within you each and every day. Moving forward, you're going

1096
04:06:47.959 --> 04:06:58.760
to find that you're more relaxed physically and in your

1097
04:06:58.840 --> 04:07:09.000
mind is more relaxed. And it's not that you're thinking slower.

1098
04:07:11.200 --> 04:07:14.920
It's just that your mind will be less clogged up

1099
04:07:15.879 --> 04:07:29.239
with unnecessary negativity because from now on, your mind rejects negativity.

1100
04:07:33.239 --> 04:07:41.520
From now on, you're going to start noticing when negativity arises,

1101
04:07:45.079 --> 04:07:56.280
and you can just say stop, stop, and that negativity

1102
04:07:58.680 --> 04:08:14.680
will turn around and leave you alone. Stop and that

1103
04:08:14.920 --> 04:08:31.440
negativity would disappear. And as you notice that you feel

1104
04:08:32.719 --> 04:08:44.959
way more relaxed than you probably expected, you can now

1105
04:08:48.360 --> 04:08:54.319
congratulate yourself because you're the person that has done this.

1106
04:08:56.000 --> 04:09:01.559
You are the one that has opened your mind up

1107
04:09:02.159 --> 04:09:10.200
to the simple facts that you can feel more relaxed

1108
04:09:10.280 --> 04:09:20.000
in your body and in your mind. You've opened your

1109
04:09:20.120 --> 04:09:25.600
mind up to the birthright of being able to just

1110
04:09:28.280 --> 04:09:43.120
fall asleep easily when you choose. And that's a nice feeling.

1111
04:09:44.719 --> 04:09:56.159
Don't you think it feels nice? Doesn't it to feel calm?

1112
04:09:56.440 --> 04:10:00.280
All that healing energy is spreading through your body? Yeah,

1113
04:10:01.000 --> 04:10:13.479
and your mind to spend time a special place where

1114
04:10:16.360 --> 04:10:30.040
negativity can no longer enter. Negativity is banned. It's bad,

1115
04:10:31.440 --> 04:10:38.239
it's not allowed entry doesn't it doesn't. This doesn't deserve

1116
04:10:38.319 --> 04:10:45.879
to be here. It doesn't belong here. Negativity has no

1117
04:10:46.159 --> 04:11:01.319
place in your life, which makes room for more, more comfort,

1118
04:11:03.239 --> 04:11:33.239
more heathing, more relaxation, more peace. It feels nice, doesn't it?

1119
04:11:33.680 --> 04:11:56.760
Just the let go with everything. I'm going to count

1120
04:11:56.840 --> 04:12:05.159
down now from twenty down to one. You can continue

1121
04:12:05.239 --> 04:12:15.600
to relax. If you choose, you can drift to sleep.

1122
04:12:19.200 --> 04:12:28.959
With every number you hear me say, you can fill

1123
04:12:30.159 --> 04:12:36.360
twice as relaxed, or if you choose, you can feel

1124
04:12:37.280 --> 04:14:49.559
twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen, twelve, eleven, ten, nine, eight, seven,

1125
04:14:50.600 --> 04:15:44.920
six five. Oh, this is your time to just take

1126
04:15:44.959 --> 04:15:59.920
a break, your time to relax, to allow you mine

1127
04:16:00.079 --> 04:16:16.879
and to slow down, to give yourself permission to take

1128
04:16:17.360 --> 04:16:31.200
a break from everything. And you're the only person that

1129
04:16:31.360 --> 04:16:37.360
can make that decision. You're the only person that can

1130
04:16:37.399 --> 04:16:57.079
actually tell your mind to just relax, to just take

1131
04:16:57.200 --> 04:17:10.440
some time so that you can focus on your body,

1132
04:17:11.319 --> 04:17:26.319
getting in touch with how you feel physically and in

1133
04:17:26.399 --> 04:17:34.200
the process of this body scan where you focus on

1134
04:17:34.360 --> 04:17:44.520
different parts of your body, those parts that you focus

1135
04:17:44.559 --> 04:17:56.360
on and observe. Even though you're not purposely requesting for

1136
04:17:56.479 --> 04:18:02.559
those parts of your body to relax, it's kind of expected.

1137
04:18:04.120 --> 04:18:09.760
You expect when you listen to my voice to feel

1138
04:18:10.680 --> 04:18:24.399
more relaxed naturally, because when you're listening to me, your

1139
04:18:24.440 --> 04:18:36.760
attention is focused on my words, and as my words

1140
04:18:37.680 --> 04:18:50.520
guide you to focus on those parts of your body,

1141
04:18:51.639 --> 04:19:13.840
your focus increases, which actually calms your mind. And when

1142
04:19:13.840 --> 04:19:33.200
your mind calms down, your body relaxes. And when your

1143
04:19:33.239 --> 04:19:57.120
body calms down, your mind relaxes. And even though we've

1144
04:19:57.200 --> 04:20:06.079
not really started the focus on your body, you can

1145
04:20:06.680 --> 04:20:22.040
already feel that healing energy spreading through your body, pushing

1146
04:20:22.280 --> 04:20:36.559
out stress and tension, healing all the parts of your body,

1147
04:20:38.440 --> 04:20:46.159
including your skin, your bones, your blood, all of your

1148
04:20:46.319 --> 04:20:52.079
organs inside your body, all of the muscles, all of

1149
04:20:52.120 --> 04:21:00.719
the fat, all of everything, every hair on your body

1150
04:21:01.760 --> 04:21:13.120
is filled with that healing energy. And when your brain

1151
04:21:17.719 --> 04:21:30.920
fills with that healing energy, the feeling of comfort and

1152
04:21:31.120 --> 04:21:57.920
relaxation increases deeply increases in a way that your mind

1153
04:22:00.840 --> 04:22:14.399
starts to feel perhaps bit drowsy because it's not needed

1154
04:22:17.760 --> 04:22:34.040
and it may start to drift if that's what's needed.

1155
04:22:37.159 --> 04:22:41.920
So if you're listening to this and what you need

1156
04:22:42.040 --> 04:22:47.920
is deep relaxation, that's what you get. If what you

1157
04:22:48.159 --> 04:22:56.200
need is to fall asleep naturally and easily as your

1158
04:22:56.319 --> 04:23:12.680
mind drifts, it's also what will happen, because by pressing

1159
04:23:12.799 --> 04:23:17.559
that play button on the podcast and listening to me,

1160
04:23:18.760 --> 04:23:27.319
you give permission for your body and your mind. In fact,

1161
04:23:32.200 --> 04:23:36.520
you give the command to your body and your mind

1162
04:23:36.799 --> 04:23:49.239
to relax deeply and to drift off to sleep if

1163
04:23:49.440 --> 04:24:05.159
that's what you want or need. And as I focus

1164
04:24:06.159 --> 04:24:16.399
on the different parts of your body, you may start

1165
04:24:16.559 --> 04:24:24.559
to just drift. And then you come back again and

1166
04:24:24.719 --> 04:24:29.239
you hear me talking, and I'm focusing on a different

1167
04:24:29.280 --> 04:24:43.760
part of your body, you may find yourself drifting. You

1168
04:24:43.760 --> 04:24:51.360
don't realize you're drifting until you stop drifting and you're

1169
04:24:51.399 --> 04:24:58.680
alert again to my voice. Focusing on a different part

1170
04:24:58.840 --> 04:25:08.319
of your body starts to relax even deeper, because that

1171
04:25:08.440 --> 04:25:22.719
drifting is basically you already in the sleep zone. And the

1172
04:25:23.000 --> 04:25:28.399
more you drift, the longer you drift, and the longer

1173
04:25:28.440 --> 04:25:43.680
you drift, eventually that drifting continues into sleep, and that's

1174
04:25:43.719 --> 04:25:52.920
the last you remember until you wake up in your

1175
04:25:52.959 --> 04:25:58.360
own time, when you experience the right amount of sleep

1176
04:25:59.200 --> 04:26:07.000
for you, because when you do and if you do

1177
04:26:07.360 --> 04:26:25.799
fall asleep, it's extremely pleasant. So relaxing, so deep healing sleep.

1178
04:26:35.559 --> 04:26:42.879
I'm going to feel so nice to relax into your

1179
04:26:42.959 --> 04:26:50.440
own body and mind as you as you feel that

1180
04:26:51.559 --> 04:26:59.399
healing energy is spreading through you, relaxing use so deeply.

1181
04:27:04.319 --> 04:27:20.520
Relaxing is so so deeply. As we start to focus

1182
04:27:22.159 --> 04:27:44.399
on your eyes, moving down to your jaw, down to

1183
04:27:44.520 --> 04:28:32.959
your neck, your shoulders, arms, hand, fingers, you chest, his stomach,

1184
04:28:40.159 --> 04:29:14.719
your back, your spine, your hips, your legs, your feet,

1185
04:29:23.559 --> 04:29:52.120
your toes, and the feeling isetings, spreading and growing inside

1186
04:29:52.399 --> 04:30:05.959
your body, feeling you up. Now let's focus again on

1187
04:30:06.159 --> 04:30:14.520
parts of your body, focusing this time on your forehead.

1188
04:30:20.440 --> 04:30:29.760
Now on your mouth, your lips, your tongue, the whole

1189
04:30:29.799 --> 04:30:51.600
of your mouth. Focus in on your fingers. Maybe you

1190
04:30:51.680 --> 04:30:55.840
could move your fingers a little bit so you can

1191
04:30:56.799 --> 04:31:11.520
focus on each one individually, both hands, and even though

1192
04:31:11.680 --> 04:31:16.719
as you focus on both of your hands now they

1193
04:31:16.799 --> 04:31:25.159
almost seemed to just melt into one. Where is your

1194
04:31:25.280 --> 04:31:32.959
right hand start in your left hand end, almost as

1195
04:31:33.000 --> 04:31:50.319
if just mixed together now, focusing on your knees, just

1196
04:31:50.760 --> 04:32:13.319
noticing how your knees fell. Now, focusing on your elbows,

1197
04:32:15.959 --> 04:32:28.440
focusing on both of your elbows, just observing the feeling

1198
04:32:31.079 --> 04:33:02.520
of your elbows. Now, focusing and absurd the back of

1199
04:33:02.559 --> 04:33:18.439
your neck, feeding that energy in the back of your neck,

1200
04:33:49.720 --> 04:34:12.319
obsurving your ankles, being aware of physical sensations in your ankles.

1201
04:35:12.319 --> 04:35:31.439
Noticing now your toes on both of your feet, being

1202
04:35:31.479 --> 04:36:26.919
aware how your toes feel right now, notice sin how

1203
04:36:27.080 --> 04:37:16.720
your entire body feels. Noticing your mind feels now, letting go,

1204
04:37:25.279 --> 04:38:07.400
letting go, letting go everything, letting go, letting go, letting go,

1205
04:38:11.599 --> 04:38:34.000
huh everything everything. I'm going to start now, and I

1206
04:38:34.000 --> 04:38:37.119
would like you just, first of all, just to see yourself.

1207
04:38:38.159 --> 04:38:39.080
Lying down.

1208
04:38:40.400 --> 04:38:46.000
On that message table, lying on your front. Your head

1209
04:38:46.040 --> 04:38:54.520
is supported, your arms are supported, and you feel comfortable

1210
04:38:54.959 --> 04:39:04.240
and breathing. It's really easy, and you've feel you feel

1211
04:39:04.240 --> 04:39:07.639
confident in how you look as well. So there's none

1212
04:39:07.680 --> 04:39:13.959
of that issue of body problems or shyness, because I'm

1213
04:39:13.959 --> 04:39:22.080
a professional and this is a therapy session, so none

1214
04:39:22.159 --> 04:39:32.119
of that stuff matters whatsoever. This is about you. This

1215
04:39:32.240 --> 04:39:39.639
is about how you feel and how you can enjoy

1216
04:39:40.560 --> 04:39:46.639
that sense of comfort and relaxation that comes from letting

1217
04:39:46.720 --> 04:39:52.639
go and allowing my hands my fingers to relax you

1218
04:39:55.479 --> 04:40:03.919
by a message your body. So I want to start

1219
04:40:04.000 --> 04:40:08.840
off just by placing my hands on the back of

1220
04:40:08.880 --> 04:40:13.759
your head, just gently, just so you can feel, well,

1221
04:40:13.799 --> 04:40:22.279
my hands feel like really on you. So you can

1222
04:40:22.319 --> 04:40:24.639
maybe feel the warmth of my hands on the back

1223
04:40:24.680 --> 04:40:30.159
of your head. And with my hands to the side

1224
04:40:30.200 --> 04:40:34.840
of your head, not pressing, but just holding there very gently,

1225
04:40:37.759 --> 04:40:40.799
maybe over your ears, and a little bit on your face,

1226
04:40:42.040 --> 04:40:47.279
just so you can feel my hands so you can

1227
04:40:47.319 --> 04:41:00.599
become accustomed to them. And now put my hands on

1228
04:41:00.639 --> 04:41:04.919
the back of your head again and gently let them

1229
04:41:05.000 --> 04:41:17.400
slide down onto the back of your neck. You can

1230
04:41:17.439 --> 04:41:27.560
feel my hands gently stroking the back of your neck

1231
04:41:27.720 --> 04:41:34.240
to start with, just so you can get used to

1232
04:41:34.319 --> 04:41:39.759
the feeling with my hands on your skin, get accustomed

1233
04:41:39.759 --> 04:41:47.959
to realize that you're safe and it's all good, it's

1234
04:41:48.000 --> 04:41:58.200
all fine. And I'm going to start gently messaging the

1235
04:41:58.319 --> 04:42:15.040
muscles in the back of your neck with both hands. Now,

1236
04:42:15.040 --> 04:42:21.240
this is a very trusting situation, really, because our next

1237
04:42:21.400 --> 04:42:25.840
is so fragile, and to have someone have their hands

1238
04:42:26.360 --> 04:42:31.360
around your neck in that way can sometimes be problematic

1239
04:42:31.439 --> 04:42:37.040
for people, which is why massages are quite good because

1240
04:42:37.040 --> 04:42:45.680
it allows you to relax and to get in touch

1241
04:42:45.880 --> 04:43:02.799
with trust, to feel peaceful and calm. And there's a

1242
04:43:02.840 --> 04:43:11.639
massage the sides of your neck, gently moving from the

1243
04:43:11.639 --> 04:43:15.520
bottom of your neck. It would be sort of near

1244
04:43:15.520 --> 04:43:18.919
where your shoulders start, I guess, all the way up

1245
04:43:20.880 --> 04:43:26.360
to your jaw, your ears, kind of area that side

1246
04:43:26.400 --> 04:43:31.439
of your neck. Of course, it's a lot longer than

1247
04:43:31.759 --> 04:43:47.479
the front of your neck. And then massage in the

1248
04:43:47.560 --> 04:43:55.319
back of your neck, especially that area where perhaps we

1249
04:43:55.479 --> 04:44:03.599
hold tension, and as that area's message, you can actually

1250
04:44:03.680 --> 04:44:07.520
feel a sense of release in the back of your

1251
04:44:07.560 --> 04:44:15.759
neck and maybe you can breathe it out as well.

1252
04:44:18.240 --> 04:44:31.000
Notice how it feels. Notice how you feel. And then

1253
04:44:31.080 --> 04:44:35.319
moving down to that area between your neck and your shoulders,

1254
04:44:36.720 --> 04:44:45.680
that musty area, starting to message that area on both sides.

1255
04:44:47.840 --> 04:44:50.080
I mean, this would be the area that a lot

1256
04:44:50.080 --> 04:44:52.240
of people would message if they were going to give

1257
04:44:52.279 --> 04:44:58.759
you like a shoulder message. Even that's not technically the shoulders,

1258
04:44:59.240 --> 04:45:01.759
but it's all the muscles that lead to the shoulders

1259
04:45:03.560 --> 04:45:10.200
from the neck and again that can hold tension and stress.

1260
04:45:11.400 --> 04:45:16.479
And when massaged. Sometimes a nice deep message is useful,

1261
04:45:19.479 --> 04:45:34.919
and you decide how deep that message is, and just

1262
04:45:35.080 --> 04:45:42.040
allow my knuckles just to dig in, to get to

1263
04:45:42.159 --> 04:45:52.200
those muscles and to really relaxed all the time being

1264
04:45:52.439 --> 04:46:09.959
firm yet gentle with you and just stroking down the

1265
04:46:10.159 --> 04:46:18.680
area to your actual shoulders, moving to the muscles of

1266
04:46:18.759 --> 04:46:29.880
your shoulders, and maybe initially just pulling up the shoulders

1267
04:46:29.919 --> 04:46:33.279
a little bit of the table just to give you

1268
04:46:33.360 --> 04:46:43.799
a little bit of a stretch, but very gently. And

1269
04:46:43.840 --> 04:46:46.439
you've got the muscles at the front of your shoulders,

1270
04:46:47.119 --> 04:46:58.119
the sides and the back. Again, this is a part

1271
04:46:58.240 --> 04:47:03.639
that can really take quite a bit of pressure, quite

1272
04:47:03.680 --> 04:47:11.799
a bit of needing. If if you wish to really

1273
04:47:13.599 --> 04:47:19.080
release the tension to really get into those muscles, and

1274
04:47:22.520 --> 04:47:25.880
you can let your fingers in there. They can feel

1275
04:47:26.040 --> 04:47:34.080
really nice. Sometimes just being stroked gently or being massaged

1276
04:47:35.520 --> 04:47:44.240
quite strongly, it can all be beneficial to the relaxation

1277
04:47:49.319 --> 04:48:02.400
of the muscles in your shoulders. Now you move down

1278
04:48:02.479 --> 04:48:12.919
your arms. We do one arm at a time, starting

1279
04:48:13.000 --> 04:48:21.840
with your right arm. Well, I, dear is, I just

1280
04:48:23.200 --> 04:48:26.360
lift your arm up, just hold it to the side

1281
04:48:26.400 --> 04:48:33.439
of you the way it still be attached, and I

1282
04:48:33.639 --> 04:48:48.279
just message the tops of your arms all the way

1283
04:48:48.319 --> 04:49:13.200
down to your forearms, into your wrists, gently massaging that part,

1284
04:49:15.799 --> 04:49:22.520
the softer part, which is the under part of the arm,

1285
04:49:22.599 --> 04:49:27.080
which leads to the crease in your elbow, the inside.

1286
04:49:27.759 --> 04:49:42.639
It's much more sensitive skin. Sometimes just having that stroked,

1287
04:49:45.080 --> 04:50:00.880
I feel really nice, pleasurable and relaxing. No moving down

1288
04:50:02.240 --> 04:50:14.639
to your right hand, just holding your hand in both

1289
04:50:14.680 --> 04:50:24.319
of my hands, just pressing gently on the back of

1290
04:50:24.360 --> 04:50:35.279
your hand and stretching your fingers ever so lightly at

1291
04:50:35.319 --> 04:50:50.200
the same time, pressing down and massaging each finger, and

1292
04:50:50.240 --> 04:51:00.880
then starting to massage the palms of the hand. Just

1293
04:51:01.080 --> 04:51:12.200
turning the hand gently, stretching it gently, and actually having

1294
04:51:12.319 --> 04:51:19.639
your hand held can really be an emotional experience sometimes

1295
04:51:20.479 --> 04:51:25.159
even if it is a stranger. So when you don't

1296
04:51:25.279 --> 04:51:30.479
know very well, like a massage person or a therapist,

1297
04:51:30.639 --> 04:51:45.599
maybe because it's intimate and you can feel nice, you

1298
04:51:45.639 --> 04:51:56.279
can feel safe. And as I put that right arm

1299
04:51:56.439 --> 04:52:04.680
back down where it was, we did the same with

1300
04:52:04.759 --> 04:52:16.880
your left arm, exactly the same massage in the muscles

1301
04:52:18.000 --> 04:52:21.799
in your arm all the way down, do your rest

1302
04:52:25.919 --> 04:52:35.759
stroking the inside of your arm, just being gentle or

1303
04:52:35.799 --> 04:52:49.000
as firm as you require and then massage in your

1304
04:52:49.080 --> 04:53:05.599
left hand, stretching the fingers, massaging the palm of your

1305
04:53:05.680 --> 04:53:32.119
left hand, and you can feel so so relaxing, so comforting,

1306
04:53:46.200 --> 04:53:57.080
and just wrest your left arm back down. Start to

1307
04:53:58.040 --> 04:54:08.759
message your back, the biggest part of your body, starting

1308
04:54:08.840 --> 04:54:15.119
at the top, starting again where we already have been,

1309
04:54:15.840 --> 04:54:20.400
the area at the top in between his shoulders, k

1310
04:54:20.439 --> 04:54:25.799
near your neck. Going back, the massage in that area again,

1311
04:54:26.919 --> 04:54:40.639
but this time moving downwards, taking a downward stroke to

1312
04:54:40.680 --> 04:54:48.599
the middle of your back, working from the outside inwards.

1313
04:54:48.400 --> 04:54:54.880
It's a massage in the your back, but the the

1314
04:54:54.959 --> 04:55:05.360
outsides of your back, the parts where your arms would

1315
04:55:05.439 --> 04:55:18.680
maybe rest against, almost the part that connects your front

1316
04:55:18.840 --> 04:55:35.279
to your back, and just messaging down firmly but gently,

1317
04:55:36.400 --> 04:55:44.680
as firm as you want, moving down and moving across

1318
04:55:44.680 --> 04:55:48.439
a little bed, moving all the way down again, being

1319
04:55:48.599 --> 04:56:01.439
very gentle yet firm as you choose. Eventually we get

1320
04:56:01.439 --> 04:56:06.560
to the spine. We can message the muscles and either

1321
04:56:06.680 --> 04:56:10.040
side of your spine from the top of your neck

1322
04:56:10.439 --> 04:56:22.000
all the way down to your lower back. We can

1323
04:56:22.040 --> 04:56:31.439
do that a few times. Sometimes people use the knuckle

1324
04:56:32.319 --> 04:56:37.520
or the two fingers and just go your side of

1325
04:56:37.599 --> 04:56:42.799
the spine almost just push down, go all the way

1326
04:56:42.840 --> 04:56:49.040
down to the bottom of the spine, each time releasing

1327
04:56:50.080 --> 04:57:00.240
tension and opening up the body, stretching your body so

1328
04:57:00.360 --> 04:57:07.680
that you feel more relaxed but at the same time rejuvenated.

1329
04:57:19.000 --> 04:57:22.360
And now I'm going to move to one side, to

1330
04:57:22.439 --> 04:57:29.840
your right side, and from the bottom of your ribs

1331
04:57:31.680 --> 04:57:37.240
to your pelvis, I'm going to massage that area of

1332
04:57:37.360 --> 04:57:42.319
your back. I'll stretch over the other side and i

1333
04:57:42.360 --> 04:57:49.000
will pull the muscles gently and massage and push from

1334
04:57:49.040 --> 04:57:52.159
one end that side or the way to my side

1335
04:57:53.959 --> 04:57:56.919
in the middle of fact to where your spine is

1336
04:57:58.200 --> 04:58:03.759
massage in that's sign of your spine the opposite side

1337
04:58:03.799 --> 04:58:11.720
to where I'm standing. It's almost like kneading bread. There's

1338
04:58:11.720 --> 04:58:23.360
that big area which is firm yet lots there to message.

1339
04:58:24.040 --> 04:58:28.520
Potentially one of the most important places to actually have

1340
04:58:28.880 --> 04:58:36.279
a message, because you really feel it. You really feel

1341
04:58:36.520 --> 04:58:41.880
the release and the pleasure of having your lower back massaged.

1342
04:58:45.040 --> 04:58:50.799
It releases so much from your body that's not useful,

1343
04:58:53.919 --> 04:58:59.560
starting a healing process which will continue long after this

1344
04:58:59.639 --> 04:59:11.799
recording is over. The message in this part of your

1345
04:59:11.799 --> 04:59:17.279
body not only feels really good for you, it's actually

1346
04:59:17.319 --> 04:59:21.400
fun to do because it is, as I said, like

1347
04:59:21.560 --> 04:59:26.720
kneading bread, it's a part that you can really get

1348
04:59:26.880 --> 04:59:34.400
hold of and really message deeply. If that's your choice,

1349
04:59:42.279 --> 04:59:44.159
then I'm going to move over to the other side

1350
04:59:44.200 --> 04:59:50.759
of your body and do the same with the opposite

1351
04:59:50.799 --> 05:00:00.680
part of your lur bag. Kneading and messaging from sides

1352
05:00:01.000 --> 05:00:07.959
or way to the middle of your back where your

1353
05:00:08.000 --> 05:00:21.560
spine is pressing and kneading firm and gentle at the

1354
05:00:21.599 --> 05:00:36.840
same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1355
05:00:37.080 --> 05:00:48.759
relaxation or mixed together. Plus there's that feeling from your

1356
05:00:48.799 --> 05:00:53.959
stomach as it's being stretched. Even though you're in your

1357
05:00:54.000 --> 05:00:58.279
stomach now, you can feel it being stretched because that

1358
05:00:58.479 --> 05:01:09.959
whole area is connected your stomach. Now we're going to

1359
05:01:10.080 --> 05:01:15.040
move or move further up to your top of your

1360
05:01:15.080 --> 05:01:23.680
body and we do the same this time starting with

1361
05:01:23.759 --> 05:01:29.240
your upper back. Put my hands forward over and mess

1362
05:01:29.240 --> 05:01:36.360
it massage in that area up to your spine, from

1363
05:01:36.400 --> 05:01:40.599
the side of your body up to your spine. So

1364
05:01:40.720 --> 05:01:47.080
some of that message area, the muscle tissue or whatever

1365
05:01:47.240 --> 05:01:52.919
fatty tissue even will be possibly from your chest because

1366
05:01:53.000 --> 05:02:00.279
all connected chest and the back connect together. Going to

1367
05:02:00.360 --> 05:02:05.319
be massaging and just pulling some of that skin from

1368
05:02:05.360 --> 05:02:14.840
your side up and massaging that area of your upper

1369
05:02:14.880 --> 05:02:23.240
back all the way to your spine. And then I'll

1370
05:02:23.240 --> 05:02:26.200
move down a bit and I'll continue with the middle

1371
05:02:26.240 --> 05:02:33.360
of your back, doing exactly the same thing as gentle

1372
05:02:33.599 --> 05:02:46.520
or as deep as you choose. Now, I'll move or

1373
05:02:46.759 --> 05:02:51.040
the other side again and do the exact same thing

1374
05:02:51.680 --> 05:02:54.799
with the top of your back on the other side,

1375
05:02:55.840 --> 05:03:14.439
from pretty much underneath your arm area really to your spine,

1376
05:03:15.040 --> 05:03:21.880
and then continuing that all the way down including your

1377
05:03:21.959 --> 05:03:39.319
lower your middle of your back. I'm gonna go to

1378
05:03:39.400 --> 05:03:46.040
your thighs, the backs of your thighs, and the sides

1379
05:03:46.119 --> 05:03:55.759
of your thighs, starting with your right leg. Massage in

1380
05:03:57.080 --> 05:04:06.319
the back and the sides of your thighs gently and firmly.

1381
05:04:08.439 --> 05:04:11.919
There's a lot of muscles there. It's an area that

1382
05:04:11.959 --> 05:04:16.200
can be very tense at times and maybe needs a

1383
05:04:16.200 --> 05:04:18.720
little bit more pressure than the rest of the body

1384
05:04:19.720 --> 05:04:27.439
that's up to you. You can gently stroke the back

1385
05:04:30.200 --> 05:04:34.599
of your legs where you know, opposite your knee joint

1386
05:04:35.880 --> 05:04:48.840
or underneath your knee joint, very sensitive, gentle area, and

1387
05:04:48.840 --> 05:04:56.240
then working down to your calf muscles. Massage in your

1388
05:04:56.240 --> 05:05:05.639
calf muscles thoroughly and deeply, if you choose, using both

1389
05:05:05.759 --> 05:05:24.479
hands and fingers, sticking deep to your ankles, in the

1390
05:05:24.520 --> 05:05:31.360
back of your back of your ankles, just gently message

1391
05:05:31.400 --> 05:05:43.360
in that area, maybe lifting the leg and stretching a

1392
05:05:43.360 --> 05:05:43.799
little bit.

1393
05:05:53.919 --> 05:06:06.000
Moving to the right foot, Massage in.

1394
05:06:08.439 --> 05:06:15.240
The bottom of your feet and the sides of your

1395
05:06:15.279 --> 05:06:31.959
feet gently but firm enough so they don't tickle, and

1396
05:06:32.119 --> 05:06:37.599
just allow the pleasure that you get from having your

1397
05:06:37.639 --> 05:06:47.000
feet massaged to just overtake you as I continue to

1398
05:06:47.159 --> 05:06:53.560
message your feet, the bottoms of your feet, the sides,

1399
05:06:56.159 --> 05:07:01.959
your arches, your heel. You can put a lot of

1400
05:07:01.959 --> 05:07:07.919
pressure into your heel and it feels amazing, yet the

1401
05:07:08.040 --> 05:07:16.159
arches need to be a bit more gentle. Stretching your

1402
05:07:16.279 --> 05:07:22.799
toes gently, the massage in the bottoms of your toes

1403
05:07:23.439 --> 05:07:38.759
with my fingers, each one individually. Moving over to the

1404
05:07:38.919 --> 05:07:46.159
left leg to do exactly the same thing. Start in

1405
05:07:48.159 --> 05:07:52.680
at the top of the thighs, work in the back

1406
05:07:52.720 --> 05:07:58.319
of the thighs and the sides, massaging deeply and gently

1407
05:08:00.360 --> 05:08:14.360
the whole area, working all the way down. And this

1408
05:08:14.560 --> 05:08:20.520
is an area that maybe you could like to spend

1409
05:08:20.599 --> 05:08:29.400
more time relaxing and messaging. So perhaps if you wanted

1410
05:08:29.520 --> 05:08:34.040
like a bigger future recording, I want to spend more

1411
05:08:34.119 --> 05:08:45.720
time on one particular area. As you move down to

1412
05:08:45.759 --> 05:08:59.880
your calf muscles. Massage in your calf muscles firmly and gently,

1413
05:09:05.560 --> 05:09:14.439
move down your aincor into your feet. Massage in the

1414
05:09:14.479 --> 05:09:24.560
backs of your feet, the bottoms of your feet, stretching

1415
05:09:24.799 --> 05:09:31.119
your toes, and massage in each tone individually. And the

1416
05:09:31.520 --> 05:09:37.000
feeling of pleasure and release that you experience when you're

1417
05:09:37.040 --> 05:09:59.200
having your feet massaged feels really good. Now shed turn

1418
05:09:59.319 --> 05:10:10.479
over and you mind laying on your back. I'm just

1419
05:10:10.560 --> 05:10:23.919
going to start again for your neck area, in your shoulders,

1420
05:10:27.840 --> 05:10:38.279
just to get back in touch with that area. And

1421
05:10:38.439 --> 05:10:50.040
as we move up, I can clean my hands, make

1422
05:10:50.119 --> 05:10:53.720
them more fresh, because now I'm going to message your

1423
05:10:53.799 --> 05:11:09.639
face gently, starting off with your forehead. Your eyes are

1424
05:11:09.680 --> 05:11:15.959
closed and I can just stretch your eyes a little bit,

1425
05:11:16.959 --> 05:11:28.000
pushing up on your eyebrows, just massaging around your scalp,

1426
05:11:33.720 --> 05:11:43.200
massaging down your cheeks, around your ears, into your chaw,

1427
05:11:44.400 --> 05:12:03.000
gently the sides of your neck, your chin mm hmm.

1428
05:12:06.799 --> 05:12:14.520
Then just moving down from your neck down to your chest,

1429
05:12:18.279 --> 05:12:22.360
starting by message in the very top of your chest

1430
05:12:26.119 --> 05:12:31.360
where the collar phone is. Give a side of the collarbone,

1431
05:12:39.880 --> 05:12:43.119
and then just message in the hole of the chest,

1432
05:12:52.240 --> 05:13:05.520
moving the chest around. Because it's quite a large area,

1433
05:13:06.240 --> 05:13:13.720
you can move from one side to the next, moving

1434
05:13:14.080 --> 05:13:25.080
my hands underneath pretty much where your arms are stretching up,

1435
05:13:27.240 --> 05:13:30.319
stretching some of the muscles of your back in the process,

1436
05:13:35.560 --> 05:13:44.240
moving up over your chest, and they're moving down again.

1437
05:13:56.959 --> 05:14:00.279
Then all alower my hands to just mess up much

1438
05:14:00.360 --> 05:14:08.000
gently and slide down towards your stomach, starting in the

1439
05:14:08.040 --> 05:14:14.919
middle of your chest, and then gradually my hands moving

1440
05:14:15.000 --> 05:14:22.040
apart and massage in and sliding at the same time,

1441
05:14:23.959 --> 05:14:40.759
moving down to just below your rib cage, moving down,

1442
05:14:43.000 --> 05:14:50.680
then massaging up again, giving your chest all the attention

1443
05:14:52.479 --> 05:15:06.799
that it needs to feel completely relaxed, remembering them. I'm

1444
05:15:06.799 --> 05:15:10.880
also going to be focusing on your sides as well,

1445
05:15:12.360 --> 05:15:18.560
an area that really doesn't get much attention but feels

1446
05:15:18.639 --> 05:15:29.080
really good when it's massaged. Just stroking my hands down

1447
05:15:29.159 --> 05:15:36.319
the sides of your body, just below your arms, all

1448
05:15:36.319 --> 05:15:48.919
the way down to your hips. Now moving to your

1449
05:15:48.959 --> 05:15:54.439
stomach area. I'm going to stand one side of you

1450
05:15:55.040 --> 05:15:59.520
like I did when I did your lower back I'm

1451
05:15:59.560 --> 05:16:05.119
gonna do a similar process of just stretching the muscles

1452
05:16:05.119 --> 05:16:18.959
from your side, gently massaging from one side to the next,

1453
05:16:21.080 --> 05:16:27.880
move in a whole area from below your ribs all

1454
05:16:28.000 --> 05:16:38.479
the way down to below your belly button, and then

1455
05:16:38.639 --> 05:16:41.880
move around to the other side of you and repeat

1456
05:16:41.919 --> 05:17:01.759
that process of relaxing, deeply, calmly, feel loose. Yes, you

1457
05:17:01.840 --> 05:17:07.840
feel free. And it's something about having your stomach message

1458
05:17:09.040 --> 05:17:15.799
that's different from any other part because we do have

1459
05:17:15.919 --> 05:17:20.400
a tendency of holding a different kind of stress in

1460
05:17:20.439 --> 05:17:29.959
our stomachs that we may not be aware of. As

1461
05:17:30.000 --> 05:17:35.560
a our message your stomach in front of your stomach,

1462
05:17:37.479 --> 05:17:48.759
making circles around your belly button, anything going the other

1463
05:17:48.799 --> 05:17:59.040
way around. There's a gentleness and a freedom that comes

1464
05:18:00.880 --> 05:18:10.759
from feeling how you're feeling. As I now move down

1465
05:18:12.119 --> 05:18:19.200
the tops of your thighs the muscles, massaging them, and

1466
05:18:19.240 --> 05:18:22.560
I can do this two legs at the same time,

1467
05:18:24.720 --> 05:18:34.040
pressing down massaging deeply those muscles in your thighs at

1468
05:18:34.159 --> 05:18:43.000
front of your thighs, and moving down to your knees

1469
05:18:43.799 --> 05:18:56.479
gently massaging your knees, sliding down your shins, putting pressure

1470
05:18:56.560 --> 05:19:04.319
on either side of your shin gently softly but firmly

1471
05:19:08.479 --> 05:19:18.319
moving down to your ankles, stroking the tops of your feet,

1472
05:19:24.319 --> 05:19:29.759
and then with each foot in each hand, just gently

1473
05:19:29.959 --> 05:19:38.319
messaging the whole of the foot, the top, the bottom,

1474
05:19:39.040 --> 05:19:47.360
your heel, your ankle, your toes, messaging every part of

1475
05:19:47.439 --> 05:19:57.240
your feet. It feels so good. Just let go and

1476
05:19:57.479 --> 05:20:21.560
enjoy the process. Enjoy feeling so deeply relaxed. So much

1477
05:20:21.759 --> 05:20:29.520
comfort and so many feelings come just from touching your skin.

1478
05:20:40.279 --> 05:20:41.200
And you can just.

1479
05:20:42.279 --> 05:20:43.119
Lie there.

1480
05:20:45.040 --> 05:20:53.840
For as long as you choose, enjoying the feeling of

1481
05:20:54.119 --> 05:21:24.040
deep comfort from being massaged by me. Enjoy the deeply right,

1482
05:21:30.319 --> 05:21:36.880
And all we're gonna do is blow out some candles.

1483
05:21:39.319 --> 05:21:54.400
In your mind, there are gonna be a hundred candles,

1484
05:22:01.520 --> 05:22:07.319
and you're going to blow each one out individually, one

1485
05:22:07.680 --> 05:22:15.119
by one, starting at one hundred. As I count down

1486
05:22:20.279 --> 05:22:27.159
all the way down to one, and each time I

1487
05:22:27.400 --> 05:22:36.520
say a number, you can imagine that candle in front

1488
05:22:36.560 --> 05:22:47.560
of you, and I'd like you to actually physically generally

1489
05:22:47.680 --> 05:23:03.720
blow that candle out, just so it's not big blows,

1490
05:23:03.759 --> 05:23:17.639
just a gentle, and that candle will extinguish. And then

1491
05:23:17.799 --> 05:23:25.000
I'll say the next number as we move down, and

1492
05:23:25.159 --> 05:23:37.520
you can just blow that one out as well. And

1493
05:23:37.639 --> 05:23:47.520
as we move down the numbers, you'll find yourself feeling

1494
05:23:48.000 --> 05:23:55.720
more and more relaxed, and if you need to sleep,

1495
05:23:56.599 --> 05:24:08.759
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1496
05:24:08.880 --> 05:24:18.959
you may struggle to blow out all one hundred of

1497
05:24:19.040 --> 05:24:37.520
these candles as you feel more and more deeply relaxed,

1498
05:24:44.159 --> 05:25:01.479
more and more deeply tired, and and the further you

1499
05:25:01.639 --> 05:25:17.520
go down, the more your mind starts to drift. You

1500
05:25:17.680 --> 05:25:24.599
may find that you stop listening to me after a while.

1501
05:25:33.200 --> 05:25:37.599
And even though there may be background sounds where you are,

1502
05:25:42.479 --> 05:25:53.680
you'll be aware of those sounds at the moment, be

1503
05:25:54.040 --> 05:26:09.520
may start to just not even notice them at all

1504
05:26:12.040 --> 05:26:26.040
because they're unimportant. Where I am, I've got the sounds

1505
05:26:26.080 --> 05:26:32.919
of the birds, there's horrors, the pigeon who likes to

1506
05:26:32.959 --> 05:26:39.560
say hello sometimes, and there's the odd plane that goes by,

1507
05:26:42.560 --> 05:26:56.000
maybe traffic and trains in the distance, But none of

1508
05:26:56.080 --> 05:27:08.279
that scene is important whatsoever. More candles you blow out,

1509
05:27:10.119 --> 05:27:22.840
the less important anything is. More candles you blow out.

1510
05:27:27.040 --> 05:27:42.840
The further you seem to move away from sounds and

1511
05:27:42.840 --> 05:27:55.279
from general date days, stuff seems to just move away

1512
05:27:57.799 --> 05:28:13.200
on its own. Hm You feel more calma with every

1513
05:28:13.400 --> 05:28:30.680
candle you blow out, guiding you to the next number.

1514
05:28:33.439 --> 05:28:43.119
Do you hear me say? And then you blow that

1515
05:28:43.360 --> 05:29:10.840
candle out too? So easy, so simple. We're gonna start

1516
05:29:11.319 --> 05:29:30.200
by introducing the first candle, which is a hundred. First candle,

1517
05:29:33.720 --> 05:29:43.560
she is one hundred. When you blow that candle out,

1518
05:29:50.319 --> 05:30:03.119
you'll find immediately a slight change in how you feel,

1519
05:30:08.159 --> 05:30:16.439
as well as the real sense of positivity growing within you,

1520
05:30:22.520 --> 05:30:52.560
relaxation and sleepiness expanding. Starting with one hundred, blow out

1521
05:30:52.639 --> 05:32:03.080
by candle now ninety nine, candle ninety eight, candle ninety seven,

1522
05:32:25.560 --> 05:33:33.319
chem alone this sick handle ninety five, hand ninety four,

1523
05:33:58.000 --> 05:35:25.560
candle ninety three, ten ninety two and ninety one and

1524
05:35:29.040 --> 05:37:58.639
ninety eighty nine and eighty eight and eighties handle eighties

1525
05:38:51.119 --> 05:39:28.680
eight five, n.

1526
05:39:44.639 --> 05:39:56.479
N en.

1527
05:40:09.759 --> 05:43:29.799
Eighty two and two one candle seventy nine, candle seventy eight,

1528
05:43:38.680 --> 05:44:41.279
candle seventy seven, candle seventy six, candle seventy five, candle

1529
05:44:44.080 --> 05:45:44.799
seventy four, candle seventy three, candle seventy two, candle seventy one,

1530
05:46:01.959 --> 05:47:03.279
candle seventy one, candle seventy and sixty nine, candle sixty eight.

1531
05:47:12.759 --> 05:48:15.479
Candle sixty seven, candle sixty five, candle sixty four, candle

1532
05:48:17.639 --> 05:49:28.159
sixty four, candle sixty three, candle sixty two, sixty one,

1533
05:49:32.759 --> 05:50:59.919
candle sixty fifty nine, handle fifty eight, candle fifty seven,

1534
05:51:19.000 --> 05:52:24.639
candle fifty six, candle fIF t d five, candle fifty four,

1535
05:52:46.799 --> 05:54:13.240
handle fifty three, candle fifty two, cand fifty two, handle

1536
05:54:16.240 --> 05:55:50.360
fifty two, candle fifty one, candle fifty, candle foty nine,

1537
05:56:20.919 --> 05:57:44.200
chando foot he ate, candle forty seven, candle forty six,

1538
05:58:12.200 --> 05:59:36.080
candle forty five and forty two candle Who do you?

1539
06:00:09.319 --> 06:02:53.759
Candle forty, candle thirty nine and thirty eight, candle thirty seven,

1540
06:02:54.439 --> 06:04:57.000
Candle thirty five, ten two thirty four, TENO thirty three,

1541
06:05:00.360 --> 06:07:54.959
candle thirty one, candle thirty handle twenty eighteen nine, candle

1542
06:07:59.000 --> 06:10:25.439
twenty eight and twenty seven, twenty six, candle twenty five

1543
06:11:03.919 --> 06:12:31.919
and two winy four end twenty three and doing keep

1544
06:13:05.319 --> 06:14:58.560
and twenty one and to winty yen can do ninety,

1545
06:15:47.439 --> 06:20:04.759
Chendle seventeen ten sixteen, chancel fourteen ten to and eleven

1546
06:20:40.000 --> 06:25:24.560
hands Jame do nine ten eight, en six cam can four.

1547
06:26:02.759 --> 06:26:03.520
And do.

1548
06:26:08.840 --> 06:28:24.520
Hey tenn two can or let go of all of

1549
06:28:24.560 --> 06:28:33.279
those thoughts, worries, concerns about the past, thoughts about the future,

1550
06:28:33.479 --> 06:28:39.520
and even things you've been thinking about today. Just let

1551
06:28:39.520 --> 06:28:45.400
it all go because none of it is useful in

1552
06:28:45.439 --> 06:29:05.119
this moment. This is your opportunity to just focus on

1553
06:29:05.360 --> 06:29:14.159
feeling relaxed, allowing yourself to get in touch with that

1554
06:29:14.479 --> 06:29:24.159
natural sense of peace that we all have within us.

1555
06:29:26.520 --> 06:29:32.000
It's available for everyone. It just sometimes takes a little

1556
06:29:32.000 --> 06:29:38.360
bit of effort to set up the right time and

1557
06:29:38.520 --> 06:29:45.840
place in order for you to just let go. Because

1558
06:29:45.880 --> 06:29:53.840
when you do decide to let go and relax, that's

1559
06:29:53.880 --> 06:30:01.959
what your body starts to do because you've choke. You've

1560
06:30:02.159 --> 06:30:09.000
chosen to just allow your body to unwind, and your

1561
06:30:09.080 --> 06:30:15.840
mind starts to slow down. And it's a nice feeling.

1562
06:30:17.840 --> 06:30:21.040
It's a nice feeling at the beginning, just to know

1563
06:30:22.119 --> 06:30:32.240
that you have chosen to decide to relax deeply, and

1564
06:30:32.360 --> 06:30:38.919
because you've made that decision, your body will just follow suit.

1565
06:30:41.479 --> 06:30:46.200
Because sometimes all the muscles in your body need is

1566
06:30:46.439 --> 06:30:56.080
just permission from you to relax. Because so often we're busy,

1567
06:30:56.319 --> 06:31:00.319
we're going from here to there, we're walking around around

1568
06:31:00.479 --> 06:31:07.560
and we're doing stuff, and the body doesn't have any

1569
06:31:07.599 --> 06:31:16.520
time or space to really relax deeply, so it kind

1570
06:31:16.560 --> 06:31:21.400
of waits for you to lead the way, waits for

1571
06:31:21.439 --> 06:31:32.759
your permission. And when you do give your permission, when

1572
06:31:32.799 --> 06:31:36.639
you give the say so, when you say okay, it's

1573
06:31:36.759 --> 06:31:45.560
time for your body to let go completely and relax totally,

1574
06:31:49.080 --> 06:31:55.799
your body just follows. It's like a breath of relief.

1575
06:31:56.919 --> 06:32:05.400
Ah good, I can now relax. That feeling at the

1576
06:32:05.520 --> 06:32:08.680
end of a day, of a very physical day that

1577
06:32:08.759 --> 06:32:12.680
you may experience in the past, where you get home

1578
06:32:12.799 --> 06:32:16.360
and you just sit down on a chair, maybe you

1579
06:32:16.520 --> 06:32:23.080
kick your shoes off, and our feels so nice knowing

1580
06:32:23.080 --> 06:32:27.000
that you don't have to get up again for a

1581
06:32:27.000 --> 06:32:30.599
little while at least if you choose, you can just

1582
06:32:30.759 --> 06:32:39.520
sit there for maybe an hour to It feels blissful.

1583
06:32:43.599 --> 06:32:48.599
And just by sitting down like that, your body knows

1584
06:32:48.840 --> 06:32:53.840
that it's time to relax. Your body has been given

1585
06:32:53.919 --> 06:33:00.880
permission from you. Because it's a mindset in your mind,

1586
06:33:04.159 --> 06:33:14.639
you're prepared to let go of everything and just completely

1587
06:33:15.799 --> 06:33:24.599
allow all the stress of your body to evaporate. Any

1588
06:33:24.799 --> 06:33:38.799
tensions can just gradually vanish. It's almost like magic, really,

1589
06:33:44.360 --> 06:33:51.400
because that sense of relaxation in your body. It's a

1590
06:33:51.520 --> 06:33:58.000
very natural state. It's not something unusual. It may feel

1591
06:33:58.080 --> 06:34:01.799
unusual when you first start relax if you if you

1592
06:34:01.880 --> 06:34:07.159
haven't really spent a lot of time focusing and giving

1593
06:34:07.200 --> 06:34:12.479
yourself this space to let go completely and relax, they

1594
06:34:12.599 --> 06:34:20.479
seem are most alien, but it isn't. It's actually the

1595
06:34:20.479 --> 06:34:25.520
most natural thing in the world to let go completely,

1596
06:34:27.200 --> 06:34:35.040
to relax totally, the most natural thing in the world

1597
06:34:37.639 --> 06:34:49.000
to allow yourself to feel really calm in your mind.

1598
06:34:50.279 --> 06:34:58.000
And it is almost like a literal unwinding. It's like

1599
06:34:58.119 --> 06:35:05.720
you press a button and all the tension just releases,

1600
06:35:07.080 --> 06:35:10.560
and it's like a wheel, like a cog, like the

1601
06:35:10.560 --> 06:35:14.560
inside of a clock, just unwinding. And it's almost like

1602
06:35:14.680 --> 06:35:19.840
you could see the little wind up knob that's used

1603
06:35:20.639 --> 06:35:24.720
just going the opposite way that you choose to wind

1604
06:35:24.720 --> 06:35:33.319
it up, and the energy that fremetic stress for energy

1605
06:35:34.759 --> 06:35:45.080
gradually winding down, losing its power, losing its strength as

1606
06:35:45.119 --> 06:35:54.560
a sense of relaxation becomes stronger and deeper, and you

1607
06:35:54.720 --> 06:36:02.959
may find a the more relaxed you feel, that your

1608
06:36:03.040 --> 06:36:13.080
mind starts to wonder, maybe just seem to stop listening

1609
06:36:13.119 --> 06:36:17.759
to me for a while, and your mind goes somewhere else,

1610
06:36:19.119 --> 06:36:25.000
and then you realize you're listening to me again, and

1611
06:36:25.080 --> 06:36:31.799
that is just your mind drifting to sleep, which is

1612
06:36:31.919 --> 06:36:43.119
quite natural, because sometimes when we're stressed and tense, we're

1613
06:36:43.119 --> 06:36:46.919
not mean I actually be aware of what we need

1614
06:36:48.000 --> 06:36:56.360
or we physically or emotionally need in this moment. But

1615
06:36:56.479 --> 06:37:02.799
when you allow your body and mind to relax completely

1616
06:37:04.520 --> 06:37:11.759
and you let go of all thoughts, concerns, worries, ideas,

1617
06:37:13.200 --> 06:37:17.720
all letting them go, allow them to drop onto the floor.

1618
06:37:23.000 --> 06:37:29.159
When you start to get in touch with the feelings

1619
06:37:29.200 --> 06:37:40.959
of such relaxation, this feels so nice, to be in

1620
06:37:41.159 --> 06:37:47.919
touch with the calmness of the different body parts as

1621
06:37:48.000 --> 06:38:01.759
they become looser and looser. Even you bre even seems

1622
06:38:03.119 --> 06:38:13.799
easier and more natural, effortless, as that coolenters through your

1623
06:38:13.919 --> 06:38:24.279
mouth or nose into your lungs, breathing in comforts and relaxation,

1624
06:38:26.880 --> 06:38:32.959
and then just breathing out any excess remain intention or

1625
06:38:33.000 --> 06:38:43.520
stress from every part of your body and mind. And

1626
06:38:43.599 --> 06:38:48.599
as you start to focus on your mind, maybe you

1627
06:38:48.919 --> 06:38:56.720
notice that things have come to a standstill or maybe

1628
06:38:56.959 --> 06:39:05.599
just much much lower than before, because your mind is

1629
06:39:05.680 --> 06:39:16.560
not really needed when listening to my voice, which allows

1630
06:39:16.639 --> 06:39:22.599
your mind to relax just as deeply as your body,

1631
06:39:25.319 --> 06:39:33.560
and that's synchronicity between the relaxation of your body and

1632
06:39:36.319 --> 06:39:50.159
relaxation of your mind. Let you know that feeling completely calm, loose,

1633
06:39:50.439 --> 06:40:04.720
and relaxed really is a great healing experience fear and

1634
06:40:04.919 --> 06:40:17.040
has so many positive benefits for your body, your mind,

1635
06:40:17.400 --> 06:40:24.520
and your life. To be able to let go everything

1636
06:40:26.200 --> 06:40:34.919
and to relax completely in all parts of your body

1637
06:40:36.240 --> 06:40:46.799
and mind. Even your boness are axed, all your muscles

1638
06:40:46.880 --> 06:41:02.479
are arised, even the skin that covers your body is relaxed.

1639
06:41:07.599 --> 06:41:25.279
Every hair that you have is also deeply relaxed. And

1640
06:41:25.520 --> 06:41:35.840
your brain really starts to feel the benefit but this

1641
06:41:37.360 --> 06:41:49.799
healing relaxation, and as you focus on the inside of

1642
06:41:49.840 --> 06:41:55.560
your scalp where your brain is, you can start to

1643
06:41:55.799 --> 06:42:05.360
realize and notice that benefit it's of your brain relaxing deeply.

1644
06:42:09.799 --> 06:42:19.759
Then it's your brain continues to relax sends those messages

1645
06:42:21.400 --> 06:42:30.119
to the rest of your body and your mind to rely,

1646
06:42:30.599 --> 06:42:52.240
relax even more deeply, relax me more completely, letting go

1647
06:42:52.479 --> 06:43:05.040
of any remaining thoughts opens and allowing them just drop

1648
06:43:05.080 --> 06:43:14.279
onto the floor because they're no longer necessary. In this moment,

1649
06:43:16.520 --> 06:43:29.400
in this moment of deep relaxation and calmness, filling your

1650
06:43:29.439 --> 06:43:54.240
brain with deep concentrated heathing, calming, relaxing every part of

1651
06:43:54.360 --> 06:44:14.639
your brain feeing so loose and comfortable, so relaxed and

1652
06:44:14.919 --> 06:44:27.279
be peaceful. Your brain feels so light and so healthy

1653
06:44:30.319 --> 06:44:40.560
in that sense of deep deep comfort. Really does allow

1654
06:44:40.639 --> 06:44:54.159
you to enjoy those ever increase in sensations of comfort

1655
06:44:55.799 --> 06:45:08.840
that are spreading throughout your body, relaxing each and every

1656
06:45:08.959 --> 06:45:25.240
muscle of your body, eat deeper and deeper, much more

1657
06:45:25.919 --> 06:45:43.680
deeper than before, much more comfort spreading through your body

1658
06:45:44.200 --> 06:45:59.720
and your mind. Be so peaceful and calm, so fair,

1659
06:46:00.040 --> 06:46:13.439
very very peaceful in avery part of your body, letting

1660
06:46:13.479 --> 06:46:28.319
him go mm hm a everything averything, so peaceful and

1661
06:46:28.840 --> 06:46:47.720
tim so relax a very second the passes you feel

1662
06:46:50.000 --> 06:47:02.759
dpath dpa relax, deper.

1663
06:47:03.840 --> 06:47:21.159
And deperlax, calm, so calm, peace, for.

1664
06:47:23.959 --> 06:47:33.400
So very peace from your head down to your toes.

1665
06:47:36.360 --> 06:47:48.840
Such peace and comfort growing all all the time, Such

1666
06:47:49.520 --> 06:48:04.520
peace and comfort spreading through your body and mind deep deeper,

1667
06:48:07.400 --> 06:48:20.680
such comforts spreading and sinking deeper into every muscle of

1668
06:48:20.840 --> 06:48:38.880
your body, so they feel amazing, so relaxed, so peaceful,

1669
06:48:43.520 --> 06:49:03.919
So relax and peaceful, letting go everything. We're going to

1670
06:49:03.959 --> 06:49:10.799
do a body scan, focusing on firstly how you feel

1671
06:49:11.639 --> 06:49:16.119
in your body, not trying to change how you feel,

1672
06:49:17.119 --> 06:49:22.159
not trying to relax, not trying to move away from

1673
06:49:22.200 --> 06:49:30.759
any discomfort or stress or tension. Just accepting, observing and

1674
06:49:30.919 --> 06:49:35.639
accepting how you feel in the different parts of your body,

1675
06:49:37.560 --> 06:49:46.639
just allowing yourself to be exactly as you are, to notice,

1676
06:49:47.360 --> 06:49:55.520
to get in touch with how you actually feel in

1677
06:49:55.639 --> 06:50:06.520
this moment. And start off by focusing on your hands.

1678
06:50:10.959 --> 06:50:18.720
Just be aware of your hands. I'd like you to

1679
06:50:18.880 --> 06:50:23.880
move your hands around. Just maybe move your fingers a

1680
06:50:23.919 --> 06:50:32.000
little bit. I've been enclosing your hands very gently, just

1681
06:50:32.479 --> 06:50:38.040
so that you can get in touch with how your

1682
06:50:38.080 --> 06:51:00.880
hands and your fingers feel, very very slow movements. Focusing

1683
06:51:01.080 --> 06:51:08.319
now on your feet, and if you can just do

1684
06:51:09.200 --> 06:51:13.680
kind of an equivalent with your feet is you've just

1685
06:51:13.840 --> 06:51:22.040
done with your hands, Maybe turn in your ankles, moving

1686
06:51:22.119 --> 06:51:31.520
your feet around, moving your toes gently but only very

1687
06:51:33.520 --> 06:51:45.240
gently and very slowly, noticing how your feet fell in

1688
06:51:45.400 --> 06:51:58.840
this moment. Focusing now on your eyes, I like you

1689
06:51:58.880 --> 06:52:06.159
to just focus on your eyelids. Maybe you can open

1690
06:52:06.159 --> 06:52:10.520
and close your eyes a couple of times to really

1691
06:52:10.639 --> 06:52:14.360
get in touch with how you feel when you do

1692
06:52:14.439 --> 06:52:22.759
close your eyes. The muscle changes in your eyes when

1693
06:52:22.799 --> 06:52:31.439
you do close them, maybe raising your eyebrows, it stretches

1694
06:52:31.759 --> 06:52:42.599
the tops of your eyes, perhaps squinting your eyes, scrunching

1695
06:52:42.720 --> 06:52:47.319
up your eyes, just so you can heal it again,

1696
06:52:47.360 --> 06:52:57.880
in touch with all aspects of how your eyes feel.

1697
06:53:00.599 --> 06:53:16.240
Right now now focusing on your thighs, and you know

1698
06:53:16.240 --> 06:53:21.560
it just starts you to gently tense your thighs, just

1699
06:53:22.479 --> 06:53:33.159
very very gently, just enough so you can become more

1700
06:53:35.200 --> 06:53:46.319
attuned to the physical sensation of your upper legs, the

1701
06:53:46.360 --> 06:53:50.200
front of your thighs, in the backs of your thighs,

1702
06:53:53.919 --> 06:54:13.319
noticing and observing how your thighs fear. Right now, moving

1703
06:54:13.520 --> 06:54:22.000
your focus to the back of your neck, just noticing

1704
06:54:22.159 --> 06:54:28.240
the back of your neck the muscles, and of course

1705
06:54:28.360 --> 06:54:32.680
they lead to the side of your neck. They also

1706
06:54:32.919 --> 06:54:37.840
lead to the top of your back, which leads to

1707
06:54:37.880 --> 06:54:43.439
your shoulders. So as your focus on the back of

1708
06:54:43.479 --> 06:54:50.919
your neck, maybe you can move your head gently upwards

1709
06:54:52.040 --> 06:54:58.560
as if you're looking up, Maybe moving your head down

1710
06:54:59.439 --> 06:55:07.159
as if you looking down, Perhaps moving your headside to side,

1711
06:55:07.919 --> 06:55:21.400
right to left, only very slowly, very gently. I'm not

1712
06:55:21.560 --> 06:55:30.200
trying to force anything. It has to be very very gentle,

1713
06:55:33.240 --> 06:55:42.200
just so that you can be more in touch with

1714
06:55:43.599 --> 06:55:54.319
the feelings, with the sensations of physical sensations of how

1715
06:55:54.520 --> 06:56:07.880
the back of your neck feels right now. Now, as

1716
06:56:07.959 --> 06:56:18.040
we now focus on the tops of your arms, the

1717
06:56:18.240 --> 06:56:23.040
parts where your biceps and your triceps are between your

1718
06:56:23.080 --> 06:56:31.720
elbow and your shoulders. To focus on those parts, the

1719
06:56:31.840 --> 06:56:39.680
tops of your arms, you may like to just tense them,

1720
06:56:39.720 --> 06:56:50.680
but very very gently and slowly, so you're not straining

1721
06:56:51.040 --> 06:57:01.799
or put in any pressure whatsoever on your arms. It's

1722
06:57:02.000 --> 06:57:09.000
just so that you can gain more of a sense

1723
06:57:09.200 --> 06:57:19.720
of how your upper arms are feeling in this moment,

1724
06:57:22.680 --> 06:57:33.479
and just noticing as you gently, very gently and slowly

1725
06:57:35.200 --> 06:57:46.200
tighten the muscles and then let go, notice how the

1726
06:57:46.360 --> 06:58:02.479
tops of your arms feel right now. To now focus

1727
06:58:05.439 --> 06:58:13.040
on your stomach, the area the lower abdomen area below

1728
06:58:13.080 --> 06:58:21.959
your belly button, moving all the way down to your hips,

1729
06:58:22.959 --> 06:58:34.319
just above your grind. Maybe you're able to tense these

1730
06:58:34.439 --> 06:58:52.119
muscles in that area very very gently and slowly, if

1731
06:58:52.159 --> 06:58:56.319
that's a difficult thing to do, and maybe you can

1732
06:58:56.479 --> 06:59:07.159
just move your body pushing your stomach up, maybe moving

1733
06:59:07.200 --> 06:59:12.439
a little bit to a side using your hips, just

1734
06:59:12.959 --> 06:59:14.639
so you can.

1735
06:59:14.759 --> 06:59:16.000
Get more.

1736
06:59:17.319 --> 06:59:29.360
In tune with how your lower abdomen area is feeling

1737
06:59:32.159 --> 06:59:49.759
in this moment. Just noticing the physical sensations or your

1738
06:59:49.880 --> 07:00:08.880
lower abdomen as you move your attention to your mouth,

1739
07:00:14.200 --> 07:00:24.279
noticing your lips and inside your mouth, your teeth, your guns,

1740
07:00:25.639 --> 07:00:41.520
your tongue, just noticing how your tongue in your mouth feels.

1741
07:00:44.520 --> 07:00:51.919
It may help by moving your tongue around your mouth,

1742
07:00:53.400 --> 07:00:59.639
moving it to your left, maybe pressing it gently against

1743
07:01:01.159 --> 07:01:05.680
the side of your mouth, and then to the right,

1744
07:01:07.200 --> 07:01:14.319
gently to the side of your mouth, perhaps pressing up

1745
07:01:14.400 --> 07:01:20.599
against the top of your mouth, and then down gently

1746
07:01:22.520 --> 07:01:33.439
against the bottom of your mouth, always very slowly, in

1747
07:01:33.520 --> 07:01:48.279
a very very gentle so that you can be aware

1748
07:01:53.520 --> 07:02:15.759
of how you feel in your mouth area. Now I'm

1749
07:02:15.799 --> 07:02:17.680
going to focus.

1750
07:02:19.159 --> 07:02:31.000
On your wrists, and.

1751
07:02:31.119 --> 07:02:39.919
I'll ask you to maybe just rotate your wrists by

1752
07:02:40.000 --> 07:02:51.599
moving your hands in a circular motion very gently and slowly,

1753
07:02:53.599 --> 07:03:12.319
just so you can feel the sensations that you are

1754
07:03:12.759 --> 07:03:28.720
currently experiencing in your risks. Perhaps move in your hands

1755
07:03:29.840 --> 07:03:55.439
up and down again very very gently and slowly, very gentle,

1756
07:04:00.680 --> 07:04:25.200
slow as really now start to observe your lower back.

1757
07:04:30.799 --> 07:04:41.240
Their bad part is just above your hips where your

1758
07:04:41.279 --> 07:04:54.319
coxis are a whole area which also really does include

1759
07:04:55.080 --> 07:05:01.360
the signs of your body because those muscles are very

1760
07:05:01.439 --> 07:05:13.119
much connected as those muscles also move into your hip area,

1761
07:05:14.080 --> 07:05:29.520
connect into your buttocks the side of your hips, And

1762
07:05:29.639 --> 07:05:38.279
if you're physically able to do so, maybe you can

1763
07:05:39.040 --> 07:05:51.759
very gently just move your body ever so slightly, very slowly,

1764
07:05:54.799 --> 07:06:13.000
some side to side, just enough to gauge how you

1765
07:06:13.080 --> 07:06:30.119
feel in your lower back. Perhaps it could even move

1766
07:06:30.279 --> 07:06:48.560
your hips gently up and down gently slowly in order to.

1767
07:06:49.799 --> 07:06:51.479
Be in touch.

1768
07:06:53.680 --> 07:07:17.000
With the physical sensations of your lower back. Yeah, as

1769
07:07:17.080 --> 07:07:33.040
we know your attention to your jaw, the area for

1770
07:07:33.279 --> 07:07:38.520
your chin all the way up to near where your

1771
07:07:38.680 --> 07:07:57.279
ears are. Oh, your jaw, and you can just if

1772
07:07:57.319 --> 07:08:07.599
it's okay to de sid gently open your mouth, not wide,

1773
07:08:08.080 --> 07:08:23.360
no stretching, just very gently and slowly opening your mouth thing,

1774
07:08:23.400 --> 07:08:42.279
closing your mouth very gently and slowly so you can

1775
07:08:44.959 --> 07:09:25.200
be in touch with how your jaw feels now. And

1776
07:09:25.319 --> 07:09:40.720
I to sit now your chest area and you don't

1777
07:09:40.880 --> 07:09:48.279
need to do anything to move your chest because it

1778
07:09:48.520 --> 07:09:59.479
moves every time you breathe, and it moves very gently

1779
07:10:01.360 --> 07:10:18.560
and slowly automatically with each breath you take. As you

1780
07:10:19.040 --> 07:11:06.080
focus on how your chest feels when you breathe, move

1781
07:11:06.279 --> 07:11:21.279
in your focus to your forearms, your elbows. Maybe you're

1782
07:11:21.360 --> 07:11:35.000
able to very gently and slowly tense the muscles in

1783
07:11:35.119 --> 07:11:42.119
your forearms, and when you do that, you can feel

1784
07:11:45.279 --> 07:12:17.159
your elbows as well. Very gently and slowly, gently and

1785
07:12:17.759 --> 07:13:01.159
softly obsav your forearms and dilpos no your focus the

1786
07:13:01.200 --> 07:13:13.080
rest of your back, your upper back in the middle

1787
07:13:14.639 --> 07:13:31.360
the middle of your back again this part of your body.

1788
07:13:34.279 --> 07:13:46.639
News Also every time you breathe. You may not notice that.

1789
07:13:48.759 --> 07:14:00.880
Usually as you observe your upper back in the middle

1790
07:14:00.880 --> 07:14:26.200
of your back, he can re feel that sinto ends mement.

1791
07:15:00.759 --> 07:15:14.520
Moving your focus into your hip area, your butts, your grain,

1792
07:15:17.240 --> 07:15:54.240
those muscles, and those bones in your midsection. Just noticing

1793
07:15:54.439 --> 07:16:15.319
how your hips feel. Right now you can very very

1794
07:16:15.360 --> 07:16:30.159
gently move your hips, maybe side to side, very gently

1795
07:16:30.439 --> 07:17:22.560
and s very very gently softly, and now everything starts

1796
07:17:22.599 --> 07:17:38.080
to slow down, including the thoughts in your mind and

1797
07:17:38.159 --> 07:17:48.240
your mind itself just starts to gradually. It doesn't have

1798
07:17:48.319 --> 07:17:56.159
to be instant, but just gradually starting too. It's almost

1799
07:17:56.200 --> 07:18:07.360
like time is straight chin it's a slower pace to

1800
07:18:07.599 --> 07:18:16.200
maybe what you're used to in your day to day life.

1801
07:18:16.400 --> 07:18:43.400
It's a slower movement of energy, very small movements which

1802
07:18:43.439 --> 07:18:51.599
make up the larger movements, which is always the case. Now,

1803
07:18:51.680 --> 07:18:56.240
when you move your hand, it might seem like it's

1804
07:18:56.319 --> 07:19:02.080
one movement, but it's lots of minute different muscles moving

1805
07:19:04.240 --> 07:19:15.599
in accordance with each other. What happens in this space

1806
07:19:16.319 --> 07:19:34.799
that we're sharing is we move from that big movement

1807
07:19:35.520 --> 07:19:52.040
into those smaller movements. Starting to focus on how your

1808
07:19:52.119 --> 07:19:58.799
body feels, not just as a whole, not just how

1809
07:19:58.880 --> 07:20:03.159
I feel in this way. I'm feeling stressed or tense,

1810
07:20:03.400 --> 07:20:08.799
or I'm feeling relaxed and calm, I'm feeling this way,

1811
07:20:08.919 --> 07:20:15.840
I'm feeling that way. Starting to notice that your body

1812
07:20:20.119 --> 07:20:30.520
begins to present to you small feelings around your body,

1813
07:20:36.319 --> 07:20:48.400
small physical sensations in your legs, whether pleasurable or not.

1814
07:20:53.799 --> 07:21:02.880
Maybe resisting the temptation to label them or to judge

1815
07:21:02.919 --> 07:21:10.400
them those feelings, just thinking them, thinking about them is

1816
07:21:10.560 --> 07:21:27.520
just being neutral, just feelings, not being particularly concerned, but

1817
07:21:27.759 --> 07:21:42.959
just noticing what your body is telling you. Feelings in

1818
07:21:43.000 --> 07:21:49.880
your arms instead of feeling the whole of the arm.

1819
07:21:50.639 --> 07:22:03.919
Maybe notice those individual feelings, all those different muscles and

1820
07:22:03.959 --> 07:22:13.200
the skin, the hairs of your arms, all the internal

1821
07:22:13.319 --> 07:22:29.479
parts of your arms, the veins, the bones, just being

1822
07:22:29.560 --> 07:22:38.400
aware of maybe your elbow on your right arm has

1823
07:22:38.439 --> 07:22:49.840
a certain feeling. Maybe your left wrist also has its

1824
07:22:49.840 --> 07:23:10.639
own individual physical sensation. What about your forearm on your

1825
07:23:10.720 --> 07:23:23.040
right arm, you're right forearm. There may not be any

1826
07:23:23.560 --> 07:23:30.799
particular feeling that you could even give a name to,

1827
07:23:34.520 --> 07:23:39.400
may not feel like anything other than just a feeling.

1828
07:23:39.799 --> 07:23:51.880
You know, it's there. The feelings in your shoulders, perhaps

1829
07:23:51.919 --> 07:23:55.279
your shoulders when you think about them, you're kind of

1830
07:23:55.319 --> 07:23:59.959
almost like they're the same, you know, the same thing,

1831
07:24:00.080 --> 07:24:04.439
eating what it's like you both of your shoulders are

1832
07:24:04.479 --> 07:24:17.360
just one thing. Of course they're not. And when you

1833
07:24:17.479 --> 07:24:23.560
focus on your left shoulder and then on your right shoulder,

1834
07:24:25.560 --> 07:24:30.080
maybe find that you move the muscles a little bit,

1835
07:24:31.560 --> 07:24:46.439
maybe tense the muscles gently, noticing the difference in each shoulder.

1836
07:24:57.840 --> 07:25:13.680
Your lower back, the left side of your lower back

1837
07:25:13.880 --> 07:25:25.319
and the right side of your lower back, of course

1838
07:25:25.400 --> 07:25:37.639
that connection to your buttocks and to your hips, and

1839
07:25:37.759 --> 07:25:51.119
also moving up into the middle of your back. And

1840
07:25:51.319 --> 07:25:55.319
sometimes like right now, actually I want to focus on

1841
07:25:55.360 --> 07:26:00.959
their part when I focused on my buttocks and then

1842
07:26:01.000 --> 07:26:05.279
I focused on the middle of my back, I almost

1843
07:26:05.360 --> 07:26:08.119
felt like the muscles in my lower back were being

1844
07:26:08.439 --> 07:26:19.919
stretched very gently, just stretched a little bit. Even though

1845
07:26:19.959 --> 07:26:29.040
I wasn't doing anything to try to stretch your lower back,

1846
07:26:29.400 --> 07:26:37.599
it just seemed to happen. The feeling of very gently

1847
07:26:39.080 --> 07:27:00.560
stretching your lower back comes along. I have feeling in

1848
07:27:00.639 --> 07:27:21.639
your chest, just noticing what sensations you are experiencing in

1849
07:27:21.680 --> 07:27:38.840
your chest right now. And there's so much of the chest. Obviously,

1850
07:27:38.840 --> 07:27:42.520
there's the collar bone leading to the chest. You've got

1851
07:27:42.520 --> 07:27:51.159
the chest bone, You've got the muscles in your chest.

1852
07:27:53.919 --> 07:28:00.520
Of course, if you're female, there's possibly the breasts, your mail,

1853
07:28:02.520 --> 07:28:09.119
you've got the different well why not that different these days?

1854
07:28:09.159 --> 07:28:16.279
But there may be more muscles at the top of

1855
07:28:16.360 --> 07:28:24.000
the chest, but at the side underneath it's pretty much

1856
07:28:24.040 --> 07:28:27.520
the same. Whether you're a man or a woman. There's

1857
07:28:27.599 --> 07:28:34.439
muscles there, muscles that stretch out to your back as

1858
07:28:34.479 --> 07:28:38.319
well as breast tissue. It stretches and moves into your back.

1859
07:28:43.200 --> 07:29:02.240
To just being aware of your chest, being with whatever

1860
07:29:02.400 --> 07:29:22.080
feeling there is in your chest. When I noticed that,

1861
07:29:22.759 --> 07:29:30.959
I focus on my chest, I feel it in my back,

1862
07:29:31.200 --> 07:29:35.319
my upper back. I mean, I guess the obvious reason

1863
07:29:35.360 --> 07:29:45.400
would be because you know, I grieve in in and

1864
07:29:45.520 --> 07:29:49.159
it stretches my chest and my back at the same time.

1865
07:29:57.000 --> 07:30:12.319
It feels it feels okay, doesn't feel I got a

1866
07:30:12.360 --> 07:30:18.919
little bit of pain in my right chest, a little

1867
07:30:18.919 --> 07:30:24.759
bit not pain, but a little discomfort, maybe stiffness possibly,

1868
07:30:25.279 --> 07:30:34.360
I don't know. I noticed my shoulders also wanting to

1869
07:30:36.720 --> 07:30:41.560
flex for some reason. I think that's probably part of

1870
07:30:41.599 --> 07:30:49.959
my upper back, that connection between my shoulders and my

1871
07:30:50.040 --> 07:30:55.560
upper back, because I can move my shoulders and stretch

1872
07:30:55.680 --> 07:31:03.279
the muscles in my back, moving the shoulders backwards or up,

1873
07:31:05.159 --> 07:31:11.560
which then moves I think it's the scapulous in your back.

1874
07:31:21.560 --> 07:31:29.319
It feels quite nice. Actually, A good thing about this

1875
07:31:29.560 --> 07:31:34.360
is you can, if you want to, you can just

1876
07:31:37.880 --> 07:31:49.599
flex or stimulate the various muscles in your body gently

1877
07:31:51.040 --> 07:31:54.520
in order to get more of the sense of how

1878
07:31:54.560 --> 07:32:09.479
they feel. And when you're relaxing, when you do tense

1879
07:32:09.560 --> 07:32:13.520
and muscle and you let it go and you let

1880
07:32:13.560 --> 07:32:22.599
it relax, it relaxes way more than it would normally.

1881
07:32:27.479 --> 07:32:33.040
But you have to feel that you're able to do that.

1882
07:32:34.400 --> 07:32:38.279
There's no point in doing it. If there's an issue

1883
07:32:40.080 --> 07:32:45.599
with the per part of your body. You need to

1884
07:32:45.639 --> 07:32:56.080
be gentle with yourself at all times when relaxing deeply,

1885
07:32:59.040 --> 07:33:13.639
it's important and to be kind to yourself. As you

1886
07:33:13.799 --> 07:33:23.000
notice your mind, how much has your mind slowed down

1887
07:33:25.319 --> 07:33:51.880
since we started this recording? How came and peaceful is

1888
07:33:51.959 --> 07:34:04.319
your mind right now with nothing to think about and

1889
07:34:04.599 --> 07:34:12.119
just my voice to listen to, Because you know, the

1890
07:34:12.159 --> 07:34:22.959
intention behind this recording is relaxation. At the very least,

1891
07:34:24.479 --> 07:34:29.040
for you to feel more relaxed at the end of

1892
07:34:29.080 --> 07:34:37.319
the recording than you did at the beginning, at the

1893
07:34:37.479 --> 07:34:49.159
very least, for your mind to slow down as your

1894
07:34:49.240 --> 07:35:05.639
body continues to relax, because that's what you want to happen.

1895
07:35:09.560 --> 07:35:27.959
That's what you expect to happen, for relaxation to fill

1896
07:35:30.560 --> 07:35:43.560
your body, maybe calm in your mind to the point

1897
07:35:43.720 --> 07:36:17.279
of boredom. When you start maybe to drift away dresting,

1898
07:36:30.880 --> 07:36:40.639
it's almost as if you're moving further away from your

1899
07:36:40.680 --> 07:36:54.400
body in your mind, just leaving that there. Kind of

1900
07:36:54.479 --> 07:36:59.439
liking it an escape pod in a spaceship and movie,

1901
07:37:00.200 --> 07:37:02.799
a space movie, you know, when it gets a little

1902
07:37:02.840 --> 07:37:09.400
pard in, it sends the mom far away from the

1903
07:37:09.479 --> 07:37:58.319
spaceship safe to dream and continue to relax, drift in

1904
07:38:16.959 --> 07:39:24.759
so slow and be so so rare and peace and

1905
07:39:24.959 --> 07:39:39.919
focusing on the feeling of those individual parts of your body.

1906
07:39:40.880 --> 07:39:58.560
That's a relaxing. One by one, you may find that

1907
07:40:02.880 --> 07:40:12.560
every now and then you realize that you aren't listening

1908
07:40:14.279 --> 07:40:24.639
to my voice because your mind started to imagine something different,

1909
07:40:26.000 --> 07:40:36.400
maybe started to almost move into some kind of a

1910
07:40:36.720 --> 07:40:45.599
dreamy state, and then you become aware of my voice again.

1911
07:40:49.200 --> 07:40:55.799
And even though you may want to focus on my voice,

1912
07:40:56.479 --> 07:41:03.919
you may also wish to allow your mind to just

1913
07:41:04.240 --> 07:41:24.159
drift naturally into that space of comfort and safety. As

1914
07:41:24.200 --> 07:41:41.720
you feel more comfort spreading through your body like a

1915
07:41:41.880 --> 07:41:56.319
warm blanket covering you gently, keeping your body at just

1916
07:41:58.959 --> 07:42:16.479
the perfect temperature, and even if you can hear background sounds,

1917
07:42:22.040 --> 07:42:34.520
they just don't seem to matter anymore. There's that sensor

1918
07:42:37.279 --> 07:42:54.080
peace spreads through your mind like a gentle breeze, yet

1919
07:42:54.240 --> 07:43:10.119
strong enough to blow away all negativity, strong enough to

1920
07:43:10.159 --> 07:43:20.319
remove from your mind any anxiety or stress that was

1921
07:43:20.479 --> 07:43:35.639
there before, and blow away any other thoughts or feelings

1922
07:43:35.959 --> 07:44:01.279
that just don't fit with the sense relaxation that it

1923
07:44:01.360 --> 07:44:26.759
is feeling your body and your mind unless you focus

1924
07:44:26.959 --> 07:44:34.759
on your mind and count down from ten down to one,

1925
07:44:34.959 --> 07:44:45.400
and with each number you hear, your mind will become

1926
07:44:51.400 --> 07:45:11.040
slightly more relaxed, just just slightly so, from ten down

1927
07:45:11.119 --> 07:45:18.240
to nine, just a slight movement. From nine down to eight,

1928
07:45:19.439 --> 07:45:35.919
just another small change in how you feel. Eight down

1929
07:45:36.000 --> 07:45:42.799
to seven, that feeling.

1930
07:45:40.439 --> 07:45:46.159
Is a gap, almost like a gap that starts to

1931
07:45:46.279 --> 07:45:55.880
get wider, the gap between those feelings that you used.

1932
07:45:55.720 --> 07:46:03.200
To have in your mind compared to the feelings you have,

1933
07:46:04.520 --> 07:46:14.439
the growing now feelings of comfort and security and confidence,

1934
07:46:17.000 --> 07:46:23.159
and the gap becomes wider. Eight down to seven, seven

1935
07:46:23.279 --> 07:46:31.599
down to six, And when you get to five, the

1936
07:46:31.880 --> 07:46:45.439
mind will start to have a certain physical sensation, almost

1937
07:46:45.639 --> 07:46:51.919
like there's a magnet outside of your head sucking the

1938
07:46:52.119 --> 07:46:57.880
tension and the stress and any remaining feelings that you

1939
07:46:58.000 --> 07:47:09.040
don't want, sucking them out through your skull. And in

1940
07:47:09.240 --> 07:47:15.680
down to four you can start to really experience that

1941
07:47:16.759 --> 07:47:28.479
sense of not just emptiness, but space, a place full

1942
07:47:28.560 --> 07:47:40.159
of fresh air, a place where you can stretch. It's

1943
07:47:40.200 --> 07:47:44.000
almost as if as you go down to four and three,

1944
07:47:44.439 --> 07:47:55.080
your mind is expanding, with this sense of peace and

1945
07:47:55.119 --> 07:48:06.000
tranquility growing and moves down to when you get to one,

1946
07:48:07.439 --> 07:48:16.040
your mind just feels exactly how you want to feel,

1947
07:48:19.520 --> 07:48:37.520
almost perfect feeling, maybe a sensation that you'd like to

1948
07:48:37.720 --> 07:48:50.560
keep a place that's safe, where nothing can affect you

1949
07:48:51.560 --> 07:49:07.400
at all, and you can stay in that that space

1950
07:49:07.520 --> 07:49:17.400
of comfort and confidence, confident in your own ability to

1951
07:49:17.599 --> 07:49:24.319
create this space and this feeling of comfort within your

1952
07:49:24.479 --> 07:49:35.240
own mind just by counting and ten down to one.

1953
07:49:36.159 --> 07:49:40.720
And this is something that you can do yourself when

1954
07:49:40.759 --> 07:49:48.000
you're on your own, the time when you can maybe

1955
07:49:48.200 --> 07:49:56.959
sit down, maybe just for a few minutes, close your eyes.

1956
07:50:00.400 --> 07:50:12.040
It just counts slowly from ten down to one and

1957
07:50:12.240 --> 07:50:25.040
re experience these feelings in your mind. And when you

1958
07:50:25.159 --> 07:50:39.959
feel that way in your mind, your body copies your mind,

1959
07:50:40.919 --> 07:50:46.840
and that feeling is spread through your spine and your

1960
07:50:47.000 --> 07:50:54.840
nervous system into every part of your body, travels through

1961
07:50:54.880 --> 07:51:09.159
your blood stream, heathing and relaxing every particle of your existence.

1962
07:51:21.799 --> 07:51:25.840
Now we can we can practice this a few times

1963
07:51:30.520 --> 07:51:33.840
before the end of the recording, and then you can

1964
07:51:35.000 --> 07:51:40.919
practice on your own and each time you count for

1965
07:51:41.240 --> 07:51:53.759
ten about one, the feelings of comfort, calmness, and deep

1966
07:51:55.720 --> 07:52:12.880
deep relaxation becomes strung and deeper, filling your mind and

1967
07:52:12.959 --> 07:52:22.720
your brain with these positive chemicals the spread throughout your body,

1968
07:52:24.240 --> 07:52:32.959
relaxing you so quickly, relaxing your whole body and mind

1969
07:52:35.840 --> 07:52:48.959
so very very easily, just by counting from ten down

1970
07:52:49.000 --> 07:52:56.919
to one. That's what we're going to do now. I'm

1971
07:52:56.959 --> 07:53:00.959
going to count from ten down to one. I'd like

1972
07:53:01.080 --> 07:53:05.319
you to repeat the number after me. So when I

1973
07:53:05.400 --> 07:53:20.319
say ten, you can just repeat to yourself ten. Just notice,

1974
07:53:20.919 --> 07:53:29.680
be aware of how you feel in your mind and

1975
07:53:29.759 --> 07:53:39.200
your body. Then when I say nine, you can repeat

1976
07:53:40.400 --> 07:53:55.759
to yourself nine again, noticing the increase in comfort and

1977
07:53:58.000 --> 07:54:08.599
calmness in your mind and and in your body. The

1978
07:54:08.720 --> 07:54:18.000
same when I say eight, I want to say seven, six,

1979
07:54:20.400 --> 07:54:35.080
I want I say five, four, When I say three, two,

1980
07:54:39.200 --> 07:54:44.439
and lastly you want to say one, you can beat

1981
07:54:44.479 --> 07:54:45.840
that number.

1982
07:54:52.880 --> 07:54:53.080
Now.

1983
07:54:53.159 --> 07:54:56.720
Of course, when you do this on your.

1984
07:54:56.599 --> 07:55:03.119
Own without listening to me, you can say the numbers

1985
07:55:03.279 --> 07:55:12.119
or whatever speed that you feel is necessary for you,

1986
07:55:13.639 --> 07:55:18.560
so you can adapt. So if you feel you want

1987
07:55:18.599 --> 07:55:25.520
to say the numbers ten down to one faster than

1988
07:55:25.560 --> 07:55:29.840
I do, then you go ahead and do that. Or

1989
07:55:29.840 --> 07:55:33.840
if you feel when you do it yourself, then you'd

1990
07:55:34.000 --> 07:55:42.479
like to have more more space between the numbers. Maybe

1991
07:55:42.560 --> 07:55:49.159
take a lot longer to get from ten all the

1992
07:55:49.159 --> 07:55:57.240
way down to one. That's your choice also to do.

1993
07:56:07.119 --> 07:56:09.880
So I'm going to count from ten down to one,

1994
07:56:15.599 --> 07:56:18.799
and when I get to one, that will be the

1995
07:56:18.919 --> 07:56:24.639
end of this recording. And let's of course you're listening

1996
07:56:24.759 --> 07:57:14.080
with music, and the music will continue ten nine five

1997
07:57:42.439 --> 07:58:43.240
s four.

1998
08:00:02.639 --> 08:00:56.360
U u u u u u u h.

1999
08:01:07.680 --> 08:01:57.159
Twenty nineteen eighteen seventeen sixteen fifteen, fourteen, thirteen twelve eleven,

2000
08:01:58.479 --> 08:02:46.720
ten nine eight seven, six, five, four three two.

2001
08:02:45.040 --> 08:02:52.680
One.

2002
08:02:53.680 --> 08:03:04.080
Now open your eyes, noticing how you physically feel having

2003
08:03:04.159 --> 08:03:11.799
counted down from twenty to one, allowing stress and tension

2004
08:03:12.240 --> 08:03:16.919
to leave through your fingertips and your toes. And as

2005
08:03:16.919 --> 08:03:21.680
you focus on your fingertips, maybe they feel a little

2006
08:03:21.680 --> 08:03:28.919
bit tingly, which is I suppose quite understanding, considering the

2007
08:03:29.040 --> 08:03:39.880
tension has been exiting your body through your fingertips. So

2008
08:03:40.000 --> 08:03:42.479
now I'm going to count from twenty down to one again.

2009
08:03:42.919 --> 08:03:52.119
This time you're going to feel relief of tension and stress.

2010
08:03:53.360 --> 08:04:03.119
Any anxiety that you may have leave through your stomach,

2011
08:04:05.720 --> 08:04:09.439
just leaving through your stomach, almost as if it's just

2012
08:04:10.439 --> 08:04:17.599
releasing the whole of your stomach. You'll navl to just

2013
08:04:17.680 --> 08:04:21.880
above your chest or below your chest rather so surrounding

2014
08:04:21.959 --> 08:04:27.200
your belly button area, the whole area. You can feel

2015
08:04:27.360 --> 08:04:32.759
the tension of your body or whatever's left just releasing

2016
08:04:33.919 --> 08:04:37.279
from the area, and you may notice that your stomach

2017
08:04:37.319 --> 08:04:43.560
will become very relaxed. As I count down from twenty

2018
08:04:44.360 --> 08:05:57.319
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven,

2019
08:05:58.159 --> 08:06:27.200
six by four three two what And you can open

2020
08:06:27.200 --> 08:06:29.639
your eyes again if you choose, or you can just

2021
08:06:29.720 --> 08:06:36.000
keep them closed because it feels relaxing. Just notice how

2022
08:06:36.040 --> 08:06:41.439
your stomach feels. I notice as your focus, just do

2023
08:06:41.479 --> 08:06:46.159
a little scan of your body. Just notice how your

2024
08:06:46.159 --> 08:06:58.919
body feels. Focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2025
08:07:01.919 --> 08:07:08.880
just noticing, and you know, you may start to feel

2026
08:07:11.319 --> 08:07:15.159
more of a sense of tiredness, which may be the

2027
08:07:15.240 --> 08:07:21.319
reason you listening to this recording, because you would like

2028
08:07:21.520 --> 08:07:31.040
to let go completely of everything and dread off into

2029
08:07:31.080 --> 08:07:46.080
a nice, natural, calm, relaxing sleep. So now we're going

2030
08:07:46.119 --> 08:07:55.639
to focus on your forehead, and if you choose, you

2031
08:07:55.680 --> 08:08:00.799
can incorporate your eyes in this focus as well. Your

2032
08:08:00.840 --> 08:08:07.439
forehead and your eyes it's that whole area, basically almost

2033
08:08:07.479 --> 08:08:10.240
as if you were wearing a mask, you know, like

2034
08:08:10.360 --> 08:08:15.479
a I don't know, a Batman mask or something, or

2035
08:08:17.639 --> 08:08:20.319
I'm trying to fa zorrow or something, you know, the

2036
08:08:20.400 --> 08:08:23.479
kind of mask that covers your eyes but also covers

2037
08:08:23.560 --> 08:08:30.200
quite a lot of the forehead. Focusing on that area,

2038
08:08:30.319 --> 08:08:32.599
because that's the area that we're now going to release

2039
08:08:33.479 --> 08:08:39.080
tension and stress from your mind and your brain, from

2040
08:08:39.119 --> 08:08:43.279
your mind, and any tension that you may have remaining

2041
08:08:43.360 --> 08:08:48.799
in your face, in your neck and your jaw, your eyes,

2042
08:08:49.639 --> 08:08:55.439
your forehead, and or your scalp. So basically, any tension

2043
08:08:56.080 --> 08:09:00.919
within your head area, including your mind and your breath,

2044
08:09:04.720 --> 08:09:08.799
and that's going to be released through your fullhead in

2045
08:09:08.840 --> 08:09:16.799
your eyes. As a countdown again from twenty down to

2046
08:09:16.919 --> 08:10:40.279
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2047
08:10:45.799 --> 08:11:15.479
four three. What noticing as you scan your face withdraw

2048
08:11:16.040 --> 08:11:24.880
your eyes, the cheap bones, your ears, your forehead, your scalp,

2049
08:11:26.520 --> 08:11:30.200
your neck, the back of your neck, in the front

2050
08:11:30.240 --> 08:11:34.080
of your neck, the sides of your neck, and your throat.

2051
08:11:36.680 --> 08:11:37.240
Mm hmmm.

2052
08:11:40.360 --> 08:11:51.479
Noticing being aware of the comfort, increased fee in the relaxation,

2053
08:11:53.560 --> 08:11:58.479
not just in your head and neck and mind, also

2054
08:11:58.959 --> 08:12:08.479
the rest of your body. Just notice how loose and

2055
08:12:08.720 --> 08:12:15.159
calm you feel, and how easily it is to just

2056
08:12:15.319 --> 08:12:42.240
let go completely, let go completely, how easily. That's what

2057
08:12:42.279 --> 08:12:45.720
I'm going to do now, is I'm going to focus

2058
08:12:45.840 --> 08:12:52.959
on the top of your head and am We're going

2059
08:12:53.040 --> 08:13:01.840
to allow every last piece of tension or stress that

2060
08:13:02.080 --> 08:13:08.119
might be lingering or hiding in your body or mind

2061
08:13:08.840 --> 08:13:15.639
or head to just be sucked out at the top

2062
08:13:15.680 --> 08:13:25.680
of your head and released into Yeah, I once sucked

2063
08:13:25.720 --> 08:13:31.639
out into the clouds. Imagine a big cloud of God

2064
08:13:31.680 --> 08:13:37.240
your head ALM's like a whirlpool, and this is can

2065
08:13:37.439 --> 08:13:44.279
suck that tension out the top of your head and

2066
08:13:44.520 --> 08:13:53.200
just take it away the good you focus. Imagine an

2067
08:13:53.279 --> 08:13:57.639
opening on the top of your head with that tension

2068
08:13:57.720 --> 08:14:02.639
and stress and any made in issues, maybe worries of

2069
08:14:02.840 --> 08:14:07.720
concerns that have no use to you now can all

2070
08:14:07.720 --> 08:14:11.840
be sucked down at the top of your head. I've

2071
08:14:11.919 --> 08:14:18.279
taken away. As I count down again from twenty down

2072
08:14:18.439 --> 08:15:31.959
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten,

2073
08:15:37.560 --> 08:16:33.040
nine eight seven six by four three two wha breathe,

2074
08:16:37.040 --> 08:16:50.599
noticing how you feel, how relaxed and calm I physically

2075
08:16:51.560 --> 08:17:05.439
and mentally fail right now, How peaceful your mind feels.

2076
08:17:08.040 --> 08:17:13.240
It feels so nice to just let go, to give

2077
08:17:13.279 --> 08:17:27.040
yourself some space to breathe easily, to think calmly, and

2078
08:17:27.279 --> 08:17:32.439
just to take a break from all that pointless worry

2079
08:17:32.680 --> 08:17:37.919
and concerns about things that you don't need to think

2080
08:17:37.959 --> 08:17:48.959
about right now, because this is your time to let go.

2081
08:17:50.159 --> 08:17:59.919
This is your space to enjoy feeling deeply relaxed, peaceful

2082
08:18:00.119 --> 08:18:07.319
in your mind, relaxed in your body. I can feel

2083
08:18:07.919 --> 08:18:18.599
so good, so nice to just not have to do anything,

2084
08:18:20.040 --> 08:18:29.040
to be able to really enjoy that serenity that comes

2085
08:18:30.479 --> 08:18:43.599
of letting go completely, that peacefulness that comes with being

2086
08:18:44.200 --> 08:18:55.560
in this peaceful space. And you can keep this sense

2087
08:18:55.680 --> 08:19:07.599
of calmness for as long as you choose. If you

2088
08:19:07.799 --> 08:19:14.479
choose to drift off into a deep, healing, natural sleep,

2089
08:19:15.759 --> 08:19:22.520
then you can do that. It's completely up to you,

2090
08:19:27.279 --> 08:19:32.119
and you can keep this feeling of calmness physically in

2091
08:19:32.200 --> 08:19:40.520
your mind as long as you choose to feel completely relaxed,

2092
08:19:46.200 --> 08:19:55.000
completely relaxed. And I'd like you to make up your

2093
08:19:55.200 --> 08:20:07.880
mind that you're going to relax. And I want to

2094
08:20:07.919 --> 08:20:11.400
explore that with you. What it feels like when you

2095
08:20:11.479 --> 08:20:20.639
actually decide that you're going to relax, not forcing yourself,

2096
08:20:20.680 --> 08:20:26.919
but giving yourself that. I guess it is a command, really,

2097
08:20:26.959 --> 08:20:33.919
isn't it. When you're telling yourself relax in a gentle

2098
08:20:34.000 --> 08:20:41.040
but firm way that only you can really tell yourself

2099
08:20:41.479 --> 08:20:44.360
in that way. You can't really have someone else saying

2100
08:20:44.360 --> 08:20:50.479
to you, now it relax, relax, you know, and it

2101
08:20:50.560 --> 08:20:53.000
needs to be gentle, but you can't someone else can't

2102
08:20:53.040 --> 08:21:02.159
really have the same the same kind of influence or

2103
08:21:02.400 --> 08:21:10.599
power that you have over your own physicality, over how

2104
08:21:10.720 --> 08:21:20.919
you feel, because when you say it to yourself, it

2105
08:21:21.159 --> 08:21:29.000
means more. It's personal, and your brain and your unconscious

2106
08:21:29.159 --> 08:21:35.360
mind and your body listens to what you say. So,

2107
08:21:35.599 --> 08:21:39.439
for example, we'll test it out and do a little test,

2108
08:21:39.520 --> 08:21:43.200
a few little tests along the way, and you can

2109
08:21:43.279 --> 08:21:49.560
get more of an idea of the force, a positive

2110
08:21:49.759 --> 08:21:56.200
force that you can have in creating a sense of

2111
08:21:56.439 --> 08:22:01.479
comfort and relaxation in your body and your mind quite

2112
08:22:01.560 --> 08:22:14.200
quickly just by you telling yourself to relax. So I

2113
08:22:14.279 --> 08:22:21.000
want to start by it's focus on your hands. To

2114
08:22:21.159 --> 08:22:24.200
focus on your hands and just tell your hands to relax,

2115
08:22:25.200 --> 08:22:30.200
and just say relax. As you focus on your hands,

2116
08:22:32.360 --> 08:22:36.919
you could say my hands are relaxed, or I want

2117
08:22:36.959 --> 08:22:41.279
my hands to relax. I think if you actually do

2118
08:22:41.360 --> 08:22:49.400
it directly by focusing and imagining that your hands can

2119
08:22:49.639 --> 08:22:52.360
hear what you're saying, you know, like they've got little ears,

2120
08:22:53.040 --> 08:22:58.279
which is a bit weird. So talking to your hands

2121
08:22:58.880 --> 08:23:15.279
and just say relax, noticing how your hands start to relax.

2122
08:23:27.639 --> 08:23:31.159
Now focus on your eyes and tell your eyes to relax.

2123
08:23:32.279 --> 08:23:37.000
You just say in the same word relax and find

2124
08:23:37.040 --> 08:23:44.680
the right tone for you. You know, I might say relax,

2125
08:23:45.360 --> 08:23:53.560
but you you might say relax or relax. You know,

2126
08:23:53.799 --> 08:23:59.479
you might say it differently to yourself, and that's important

2127
08:24:00.319 --> 08:24:06.400
for you to gauge what feels right for you. To

2128
08:24:06.639 --> 08:24:11.840
just tell your eyes to relax, whilst focusing on your eyes,

2129
08:24:12.319 --> 08:24:17.000
your eyelids, the muscles around your eyes, your eyebrows, and

2130
08:24:17.279 --> 08:24:52.840
just tell your eyes directly relax now. Now, I just

2131
08:24:52.880 --> 08:25:03.200
did that myself, and sometimes you may feel that you

2132
08:25:03.360 --> 08:25:08.799
need a bit more time for the different parts to relax,

2133
08:25:09.639 --> 08:25:13.639
you know, because I start talking again and maybe that

2134
08:25:13.720 --> 08:25:17.319
part hasn't relaxed fully. But what happened is that it

2135
08:25:17.360 --> 08:25:21.639
will just continue to relax even though I'm talking. And

2136
08:25:21.759 --> 08:25:27.599
that's happening with my eyes. Something else I noticed is

2137
08:25:29.479 --> 08:25:33.319
when I started focusing on my eyes, that actually almost

2138
08:25:33.439 --> 08:25:36.159
became they got worse before they got better in a way.

2139
08:25:36.840 --> 08:25:39.959
So I felt a degree of tension growing in my

2140
08:25:40.040 --> 08:25:46.040
eyes and then disappearing. So I think what that was

2141
08:25:46.080 --> 08:25:50.599
really it was just me becoming more aware of the

2142
08:25:50.799 --> 08:25:56.159
tension that was already there that I was. I wasn't

2143
08:25:56.200 --> 08:26:01.360
focused on it before, so I wasn't really acknowledging it

2144
08:26:01.720 --> 08:26:18.279
or really conscious to those feelings. Yeah, my eyes is

2145
08:26:18.520 --> 08:26:22.119
still continuing to relax, as well as my hands. Actually,

2146
08:26:25.520 --> 08:26:30.919
my hands have got a certain kind of energy, like

2147
08:26:31.159 --> 08:26:36.319
not buzzing, but I can kind of fuel a degree

2148
08:26:36.360 --> 08:26:42.319
of energy in my hands. Maybe that's where the tension

2149
08:26:42.400 --> 08:26:54.439
is being released. Maybe that's the causing that. The next part,

2150
08:26:54.520 --> 08:26:56.680
I think we should focus on the back of the neck.

2151
08:26:57.360 --> 08:27:01.319
That's a part which is quite often well for me,

2152
08:27:01.759 --> 08:27:04.840
holds tension. I don't know about it for yourself, but

2153
08:27:04.959 --> 08:27:09.279
I think it's quite a standard place where tension is

2154
08:27:09.319 --> 08:27:16.200
sometimes held. So and I'm doing exactly what you're doing

2155
08:27:16.599 --> 08:27:18.720
as you do it as well. So I'm telling my

2156
08:27:19.680 --> 08:27:23.080
body parts to relax as well. So if you tell

2157
08:27:23.119 --> 08:27:26.119
your neck, the back of your neck, focus on the

2158
08:27:26.119 --> 08:27:32.799
back of your neck, and just say relax in your

2159
08:27:32.840 --> 08:27:35.840
own words, in your own tone, in your own voice.

2160
08:27:36.479 --> 08:27:38.520
You can say out loud, or you can just say

2161
08:27:38.520 --> 08:27:44.040
it to yourself internally. But you're focusing, and you're saying

2162
08:27:44.119 --> 08:27:48.360
it literally to the back of your neck, as if

2163
08:27:48.400 --> 08:27:52.080
the back of your neck can actually hear what you're saying.

2164
08:27:55.439 --> 08:27:59.040
So do that now, just say relax to the back

2165
08:27:59.040 --> 08:28:40.639
of your neck. And I did the same. Now, what

2166
08:28:40.919 --> 08:28:45.639
I noticed and you may have had similar thing is,

2167
08:28:46.360 --> 08:28:49.000
even though I was focusing on the back of my neck,

2168
08:28:54.000 --> 08:29:00.880
other parts started to I don't show themselves to me,

2169
08:29:01.080 --> 08:29:04.159
or maybe because they want to be relaxed as well.

2170
08:29:04.200 --> 08:29:08.959
But I started noticing the feelings in my shoulders, attention

2171
08:29:09.159 --> 08:29:14.759
in my shoulders and in my upper back. Whether that

2172
08:29:14.880 --> 08:29:20.400
was because my back of my neck was saying I'm

2173
08:29:20.400 --> 08:29:25.279
pretty much okay, it's the other parts that need attention,

2174
08:29:31.639 --> 08:29:34.680
but my low back of my neck is still relaxing.

2175
08:29:36.119 --> 08:29:38.639
But I just became more aware of other parts that

2176
08:29:38.840 --> 08:29:47.560
needed attention. Now this might happen and it's not. It

2177
08:29:47.599 --> 08:29:51.040
doesn't mean that it's going wrong. It just means you're

2178
08:29:51.119 --> 08:29:57.799
being notified of more places that also want to feel relaxed.

2179
08:30:01.040 --> 08:30:05.400
So I'm going to focus on my upper back so

2180
08:30:05.639 --> 08:30:09.279
you can do the same, even if you don't have

2181
08:30:09.400 --> 08:30:14.759
any feelings of tension that obvious in your upper back,

2182
08:30:16.520 --> 08:30:21.200
if you just focus on your back and the whole

2183
08:30:21.240 --> 08:30:26.040
area from his shoulder blades down to the middle of

2184
08:30:26.080 --> 08:30:30.439
your back and your spine. And with me, it's more

2185
08:30:30.479 --> 08:30:38.080
the shoulder blades that are more Yeah, that's the parts

2186
08:30:38.119 --> 08:30:46.599
that we sort of giving me the nod that it

2187
08:30:46.759 --> 08:30:49.200
needs relax in the sounds, going to ask that part

2188
08:30:49.240 --> 08:31:04.080
to relax, and you can do the same. Now, relaxed

2189
08:31:04.279 --> 08:31:22.080
upper back. There's something strange happened there, And this often happens.

2190
08:31:22.119 --> 08:31:28.200
I've been doing this for sixteen years or something, and

2191
08:31:28.439 --> 08:31:37.159
often I'm one surprised but amazed really that there can

2192
08:31:37.200 --> 08:31:41.439
be a feeling. So when I was focusing on the

2193
08:31:41.479 --> 08:31:45.520
back of my neck, my upper back was starting to

2194
08:31:45.680 --> 08:31:52.040
feel quite stressed and in need of attention. As soon

2195
08:31:52.080 --> 08:31:55.400
as I started talking to you about my upper back

2196
08:31:56.200 --> 08:32:01.400
and talking about getting ready to ask the upper back

2197
08:32:01.520 --> 08:32:09.000
to relax, why the back already started to relax. It's

2198
08:32:09.080 --> 08:32:12.000
almost as if it doesn't need to hear the words,

2199
08:32:12.840 --> 08:32:30.639
just needs attention, just needs to be noticed. And that

2200
08:32:30.799 --> 08:32:36.599
is something that often happens in this type of situation

2201
08:32:38.279 --> 08:32:43.639
is when you start to relax a couple of parts

2202
08:32:43.639 --> 08:32:48.520
of your body, as we've done with our hands, our

2203
08:32:48.599 --> 08:32:54.479
eyes and the eyelids, and now back of the neck,

2204
08:32:58.159 --> 08:33:03.159
top of the back up a bat, the rest of

2205
08:33:03.200 --> 08:33:10.639
the body seems to just take notice and decide in

2206
08:33:10.720 --> 08:33:18.479
its own way to start relaxing. Other parts of your

2207
08:33:18.479 --> 08:33:28.919
body start to just become looser. I suppose it's kind

2208
08:33:28.959 --> 08:33:32.520
of like a bit of an avalanche, you know, the

2209
08:33:32.560 --> 08:33:35.919
little ball starts rolling, and before you know it, the

2210
08:33:35.959 --> 08:33:48.319
whole of your body is completely relaxed and can't And

2211
08:33:48.400 --> 08:33:56.439
if you focus on your face, you focus on your eyes,

2212
08:33:58.799 --> 08:34:05.240
your eyelids, your eyebrows, and the muscles around your eyes,

2213
08:34:10.080 --> 08:34:14.880
maybe you start to notice that your forehead is more

2214
08:34:14.919 --> 08:34:20.000
relaxed than it was. Maybe your face is more relaxed.

2215
08:34:22.680 --> 08:34:26.439
I would say, my entire face is a lot more

2216
08:34:26.479 --> 08:34:40.200
relaxed than it was. So we're going to focus now

2217
08:34:40.400 --> 08:34:48.319
on your shoulders again, just like before. Just tell your shoulders,

2218
08:34:48.919 --> 08:34:51.279
I mean you can't do them in the digity. You

2219
08:34:51.279 --> 08:34:55.159
can do the right shoulder and left shoulder. I just

2220
08:34:55.279 --> 08:35:00.119
generally do both at the same time. Just tell your

2221
08:35:00.119 --> 08:35:04.680
shoulders as you focus on them in your mind, focus

2222
08:35:04.799 --> 08:35:09.959
on them and feel maybe you can see them in

2223
08:35:10.040 --> 08:35:57.799
your mind's eye. Just tell your shoulders to relax as

2224
08:35:57.919 --> 08:36:12.880
nice as they relax. But do you notice, I mean,

2225
08:36:13.479 --> 08:36:19.959
especially with my back, is the connection between the different

2226
08:36:20.040 --> 08:36:31.200
parts the back, the shoulders, the neck being all connected

2227
08:36:31.639 --> 08:36:38.040
and being such a large part of your body, it's

2228
08:36:38.080 --> 08:36:46.439
almost hard to separate them from each other. And my

2229
08:36:46.560 --> 08:36:55.680
lower back has started to relax on insane. Maybe I'm

2230
08:36:55.720 --> 08:37:01.599
going too slow and that could be an you because

2231
08:37:01.959 --> 08:37:08.159
we all go at different speeds. And the idea at

2232
08:37:08.159 --> 08:37:10.840
the beginning that this recording was for you to be

2233
08:37:10.880 --> 08:37:26.520
able to just say to yourself, relax without focusing on

2234
08:37:26.680 --> 08:37:32.560
any particular part of your body. Because when you know that,

2235
08:37:33.439 --> 08:37:45.680
teving your hands to relax and your hand relax, you

2236
08:37:45.799 --> 08:37:52.639
tell your eyelids and your eyes and muscles around your

2237
08:37:52.720 --> 08:38:01.840
eyes and your eyebrows to relax, h and they relax.

2238
08:38:07.599 --> 08:38:18.840
You tell the back of your neck to relax, and

2239
08:38:19.319 --> 08:38:48.000
it relaxes until your appera back to relax, and it relaxes.

2240
08:38:55.560 --> 08:39:34.560
You tell your shoulders to relax, and they relaxed. And

2241
08:39:34.720 --> 08:39:38.840
you told your hands to relax, They relaxed and they

2242
08:39:38.919 --> 08:39:52.520
continued to relax. And you told your eyelids, the muscles

2243
08:39:52.560 --> 08:40:03.080
around your eyes, your eyebrows, to relax. They relaxed and

2244
08:40:03.319 --> 08:40:14.080
continued to relax. Then you told at the back of

2245
08:40:14.119 --> 08:40:21.119
your neck, focused on the back of your neck and

2246
08:40:21.319 --> 08:40:33.000
told it to relax. It relaxed and continued to relax.

2247
08:40:41.159 --> 08:40:50.279
When you told your alper back to relax, it relaxed

2248
08:40:50.840 --> 08:41:07.200
and continued to relax. As with your shoulders, you told

2249
08:41:07.240 --> 08:41:15.520
your shoulders to relax, and your shoulders relaxed and continued

2250
08:41:20.680 --> 08:41:34.959
to relax. And it's not just that, It's that the

2251
08:41:35.040 --> 08:41:41.040
rest of your body has also been listening, and no

2252
08:41:41.279 --> 08:41:48.200
relaxation has been spreading. So from your eyes, the relaxation

2253
08:41:48.520 --> 08:41:55.520
spread to your forehead, around your face, into your skin,

2254
08:41:56.680 --> 08:42:09.279
into your jaw, into the front and sides of your neck.

2255
08:42:10.759 --> 08:42:20.919
I will way down your chest and stomach, your relaxed

2256
08:42:21.119 --> 08:42:30.599
hands and shoulders, meat up through your arms, relaxing the

2257
08:42:30.720 --> 08:42:40.000
full arms, your upper arms, your elbows, your wrists, letting

2258
08:42:40.119 --> 08:42:56.720
go your lower bag, your hips. But exploying, and you

2259
08:42:56.759 --> 08:43:05.520
just start to relax and continue being more. Comfort spreading

2260
08:43:05.599 --> 08:43:14.560
through your legs all the way down to your ankles,

2261
08:43:19.599 --> 08:43:23.880
the tops of your feet, the sight of your feet,

2262
08:43:25.479 --> 08:43:36.400
and the bottoms of your feet, relaxing into your toes,

2263
08:43:40.159 --> 08:44:05.040
each toe relaxing, calm please. And as your body relaxes more,

2264
08:44:05.560 --> 08:44:29.479
your mind becomes slower or peaceful, to the point where

2265
08:44:31.560 --> 08:44:43.919
if you choose to fall asleep, you can easily do

2266
08:44:44.040 --> 08:45:00.319
that easy drift away because there's nothing going on in might.

2267
08:45:04.119 --> 08:45:44.799
Your brain is peaceful, your body continues to writs. And

2268
08:45:44.919 --> 08:45:52.200
with that connection between your body relaxing and the word

2269
08:45:52.400 --> 08:46:05.000
you say to yourself relax means that you don't need

2270
08:46:06.439 --> 08:46:11.919
to focus on just one part. You can just focus

2271
08:46:12.040 --> 08:46:38.799
on your entire body saying the powerful word walys. And

2272
08:46:39.000 --> 08:46:54.439
there's a those amiliar sensations of comfort spreading throughout your body,

2273
08:46:59.840 --> 08:47:11.159
h singing and calming and heathing every part to your body,

2274
08:47:14.119 --> 08:47:37.840
feeding more relaxed. So all you need to do from

2275
08:47:37.880 --> 08:47:51.439
now on is just telling yourself relax And it was

2276
08:47:57.279 --> 08:49:22.000
feeding and completely boy starting now with number twenty nineteen, eighteen, seventeen, sixteen, fifth,

2277
08:49:44.639 --> 08:53:49.200
four thirty twelve s y.

2278
08:55:00.279 --> 08:59:21.200
Attatatatata ye anything no why.

2279
09:02:09.479 --> 09:02:38.360
One? So counted down from ten to one, ten nine, eight, seven, six,

2280
09:02:40.560 --> 09:02:51.759
five four three two.

2281
09:02:52.439 --> 09:02:58.560
One.

2282
09:02:59.639 --> 09:03:02.639
And maybe that was a bit too quick in order

2283
09:03:02.680 --> 09:03:06.639
to relax. Maybe it's a bit too fast for you

2284
09:03:06.880 --> 09:03:16.639
to notice the calming of your body, maybe even a

2285
09:03:16.680 --> 09:03:20.240
little bit of pressure there, Like you'll count it down

2286
09:03:20.319 --> 09:03:23.319
from ten to one. What do you expect me to do? Man,

2287
09:03:24.200 --> 09:03:27.919
expect me to stick go with floppy just because you're

2288
09:03:27.959 --> 09:03:37.360
counting down to If you try it again, but this time,

2289
09:03:37.400 --> 09:03:44.080
I'll go this slower this time, and you focus on

2290
09:03:44.680 --> 09:03:49.599
the whole of your body before we focus on your legs.

2291
09:03:51.439 --> 09:04:00.759
Just notice how your body does start to feel more

2292
09:04:01.080 --> 09:04:50.400
relaxed every number that I count down ten nine, eight, seven, six, five.

2293
09:05:00.479 --> 09:05:24.119
Four three two.

2294
09:05:43.080 --> 09:05:54.279
One.

2295
09:05:54.680 --> 09:06:00.400
I just notice how how you feel, generally, how your

2296
09:06:00.400 --> 09:06:01.159
body feels.

2297
09:06:07.799 --> 09:06:09.839
It's not necessarily even about.

2298
09:06:11.199 --> 09:06:20.080
Yeah, counting down from ten to one. It's that space

2299
09:06:21.160 --> 09:06:36.519
that you have, that body space between us being active

2300
09:06:38.839 --> 09:06:49.160
physically or mentally, just sitting or lying down, just being there,

2301
09:06:49.879 --> 09:06:55.360
not doing anything, not saying anything, not deeding to think

2302
09:06:55.440 --> 09:07:01.360
about anything. So it opens up a space, you know,

2303
09:07:01.559 --> 09:07:03.040
a bit of a space.

2304
09:07:03.559 --> 09:07:13.160
A gap, and the more I camped down for the

2305
09:07:13.239 --> 09:07:20.720
tent of work, the bigger that gap becomes. So there's

2306
09:07:20.760 --> 09:07:26.720
that gap of calmness, of comfort and relaxation.

2307
09:07:32.639 --> 09:07:45.040
It's a nice feeling, and it moves those stresses or

2308
09:07:45.519 --> 09:08:02.120
discomforts physically or emotionally, moves them away. Allows you to

2309
09:08:02.519 --> 09:08:11.919
just slow down, someone to count again from ten down

2310
09:08:11.959 --> 09:08:21.959
to one, and notice that gap widening, the gap. And

2311
09:08:22.040 --> 09:08:27.040
as it widens, it's almost like the stress and attention

2312
09:08:27.919 --> 09:08:47.040
falls into the gap. It gives you that distance, that space.

2313
09:08:49.400 --> 09:08:54.919
Now ten.

2314
09:08:59.199 --> 09:09:50.800
Nine, eight, seven, six, five, four.

2315
09:10:08.639 --> 09:10:54.879
Three two.

2316
09:10:43.919 --> 09:11:00.080
One. And how did your body you feel.

2317
09:11:02.040 --> 09:11:14.879
Now?

2318
09:11:14.919 --> 09:11:27.599
Can you notice that you're feeling calmer? Are you feeling

2319
09:11:29.919 --> 09:11:57.360
more relaxed? As we now focus on your legs, just

2320
09:11:57.480 --> 09:12:17.879
your legs. You're just going to start with focusing on

2321
09:12:18.199 --> 09:12:37.319
your thighs. Of course, it's not the most exciting thing

2322
09:12:37.480 --> 09:12:44.040
to be doing because I'm sure like most of your

2323
09:12:44.040 --> 09:12:56.519
body is not not going on right now. Just focusing

2324
09:12:57.160 --> 09:13:02.919
on the whole of your thighs, the tops of your thighs,

2325
09:13:03.559 --> 09:13:09.239
the sides of your thighs, the bottoms of your thighs,

2326
09:13:10.360 --> 09:13:16.000
your outer thighs and inner thighs. Basically the hole of

2327
09:13:16.000 --> 09:13:23.879
your thigh that leads into your hip and it goes

2328
09:13:24.839 --> 09:13:38.440
down to your knee joints. Now, this is a big area.

2329
09:13:39.440 --> 09:13:44.440
It's a very heavy area. It's very strong, probably the

2330
09:13:44.519 --> 09:13:59.199
strongest muscles in your body, or in your thighs. But

2331
09:13:59.239 --> 09:14:07.839
I don't think perhaps give enough attention to our thighs.

2332
09:14:13.639 --> 09:14:21.239
Perhaps we don't they acknowledge how important our thighs are

2333
09:14:24.319 --> 09:14:41.160
to our lives, how much they actually do for us

2334
09:14:45.000 --> 09:14:55.040
all through our lives. And it may seem to sound

2335
09:14:55.120 --> 09:15:00.800
really weird, but I think that all of body parts,

2336
09:15:03.680 --> 09:15:11.919
especially advice, needs some TLC, a bit of love shown,

2337
09:15:12.959 --> 09:15:31.680
a bit of acknowledgement, thank you, gratitude for what advice

2338
09:15:31.919 --> 09:15:43.559
do for us. And I know this may sound a strange,

2339
09:15:44.319 --> 09:15:47.199
and maybe you think, why am I surely how I

2340
09:15:47.239 --> 09:15:50.599
should be able in the garden hugging a tree or something.

2341
09:15:56.519 --> 09:15:59.800
It's hard to set a microphone up on a tree.

2342
09:16:00.000 --> 09:16:02.040
That is why I'm doing this indoors. Otherwise I would

2343
09:16:02.040 --> 09:16:05.360
be outside hugging a tree. Now I can't see the

2344
09:16:05.400 --> 09:16:14.639
television from the tree. You move down to your knees

2345
09:16:16.440 --> 09:16:24.400
gain such an important part. And I think we don't

2346
09:16:24.440 --> 09:16:32.360
necessarily I'll speak for myself here, I don't necessarily appreciate

2347
09:16:34.080 --> 09:16:39.199
all that my needs do for me until I have

2348
09:16:39.279 --> 09:16:44.519
a problem with my knee. It's occasionally if either maybe

2349
09:16:44.559 --> 09:16:50.199
I'll pash it or it's aching for some reason, it's

2350
09:16:50.400 --> 09:16:56.199
then that I realize how much it does. You know,

2351
09:16:56.239 --> 09:17:02.239
the benefit of being able to use my legs without

2352
09:17:03.959 --> 09:17:11.239
any kind of physical discomfort is a beautiful thing that's

2353
09:17:11.440 --> 09:17:19.800
possibly not appreciated until it's temporarily removed. You know that's comfort.

2354
09:17:23.959 --> 09:17:28.599
But as you focus on your knees, regardless of how

2355
09:17:28.599 --> 09:17:36.120
your knees feel, you can have that sense of gratitude

2356
09:17:37.639 --> 09:17:40.319
and love to your needs for all that they do

2357
09:17:40.440 --> 09:17:53.400
for you, and you can still have that attention on

2358
09:17:53.559 --> 09:18:00.279
your thighs. Maybe you notice how your thighs feel, You've

2359
09:18:00.480 --> 09:18:18.040
noticed that they are relaxing more deeply as you focus

2360
09:18:18.199 --> 09:18:24.040
now on the bottoms of your legs machines and your

2361
09:18:24.040 --> 09:18:30.919
calf muscles, the bones between your knees and your feet

2362
09:18:32.360 --> 09:18:44.160
incorporate and course, your ankles so important. Can anyone that's

2363
09:18:44.199 --> 09:18:49.879
had even like the slightest sprain of an ankle, who

2364
09:18:49.959 --> 09:18:56.559
knows how how much we take our ankles are granted?

2365
09:19:02.400 --> 09:19:04.440
And it's kind of strange in a way when you

2366
09:19:04.519 --> 09:19:10.120
think that you know logically our wrists are a lot

2367
09:19:10.279 --> 09:19:15.160
thinner than the rest of our arms, which is okay,

2368
09:19:15.199 --> 09:19:18.879
it doesn't I can't see any problem with that. You know,

2369
09:19:18.919 --> 09:19:25.000
we're just picking stuff up by our ankles so much

2370
09:19:25.239 --> 09:19:34.839
thinner than the rest of our legs, and from a

2371
09:19:34.959 --> 09:19:39.839
physics perspective or logical even it doesn't really make sense

2372
09:19:41.160 --> 09:19:48.559
that all this weight will ultimately be resting on your

2373
09:19:48.599 --> 09:20:03.639
ankles then leading to your feet, that thin area, thin bone. Yeah,

2374
09:20:03.720 --> 09:20:09.400
it does so much great work. Supports us, supports our

2375
09:20:09.480 --> 09:20:21.279
body for a lifetime, helps us to balance, It helps

2376
09:20:21.319 --> 09:20:34.000
you to get around and be mobile. And there's the

2377
09:20:34.080 --> 09:20:42.239
calf muscles. Of course, when I was younger, I couldn't

2378
09:20:42.239 --> 09:20:47.720
see the point in calf muscles. Didn't seem to do anything. Okay,

2379
09:20:48.760 --> 09:20:52.319
if I walked around on tiptoes, then my calf muscles

2380
09:20:52.360 --> 09:20:55.879
get some work. But of course that's not true. The

2381
09:20:56.000 --> 09:21:00.519
calf muscles are being used whenever we use how legs

2382
09:21:06.000 --> 09:21:18.599
in your shins there to protect your lower legs, shaped

2383
09:21:18.639 --> 09:21:23.319
in a way almost as a protector with a bone

2384
09:21:30.959 --> 09:21:43.080
leading of course to your ankles in your feet. I'm

2385
09:21:43.080 --> 09:21:45.080
not going to focus on your feet. We're just going

2386
09:21:45.080 --> 09:21:51.839
to focus on the legs. I realize now that I've

2387
09:21:51.879 --> 09:21:55.279
mentioned your feet, it could be if it's sitting on

2388
09:21:55.400 --> 09:21:58.599
them anyway, So maybe I should focus on your feet

2389
09:21:58.599 --> 09:22:06.919
a little bit. You can have them in your awareness

2390
09:22:06.919 --> 09:22:10.760
the same as you have your thighs in your awareness.

2391
09:22:11.440 --> 09:22:15.319
Even though we haven't been focusing on your thighs for

2392
09:22:15.360 --> 09:22:26.319
a few minutes and we're focusing on your ankles, there's

2393
09:22:26.319 --> 09:22:41.559
still that sensation of comfort in your thighs, and there's

2394
09:22:41.680 --> 09:22:50.959
that movement of energy because the thighs hold lots of

2395
09:22:50.959 --> 09:22:57.199
different sensations. Of course, there's the muscles, the big strong

2396
09:22:57.360 --> 09:23:09.400
muscles that we have in our thighs, but the skin

2397
09:23:11.279 --> 09:23:15.760
on the outside of the thighs, as in the outside

2398
09:23:15.800 --> 09:23:20.720
of all of our body, it can be very sensitive,

2399
09:23:24.599 --> 09:23:37.800
sensitive to the touch, sensitive to temperature, and inside your

2400
09:23:37.919 --> 09:23:45.400
thighs the bones, there's the muscle, there's the blood, vessels,

2401
09:23:45.519 --> 09:23:55.879
the arch trees, all this stuff inside your thighs. I

2402
09:23:55.879 --> 09:23:59.400
guess sometimes it'd be nice if you could actually put

2403
09:23:59.440 --> 09:24:06.639
your finger is inside your thighs and a message, so

2404
09:24:06.720 --> 09:24:10.279
you can message your the outside, of course, and to

2405
09:24:10.319 --> 09:24:13.599
be able to get deep into the muscles, to be

2406
09:24:13.639 --> 09:24:18.720
able to just massage inside your thighs. Message in the

2407
09:24:18.839 --> 09:24:27.599
bones of your leg massage in or the veins and

2408
09:24:27.760 --> 09:24:37.879
just gently healing the thies and you can move it

2409
09:24:37.919 --> 09:24:45.400
down message and inside your knees. Just message in those bones,

2410
09:24:46.319 --> 09:24:53.400
but with healing fingertips, spreading that healing energy deep into

2411
09:24:53.480 --> 09:25:02.959
the choice of your knees. Of course, there's the back

2412
09:25:03.120 --> 09:25:08.199
of your you mean, and the inside crease where your

2413
09:25:08.360 --> 09:25:16.120
need is. It's a really sensitive area, really feels very

2414
09:25:16.239 --> 09:25:21.000
nice when you stroke it. That might be because it's

2415
09:25:21.040 --> 09:25:26.360
an area that's not really touched very often. It's almost

2416
09:25:26.400 --> 09:25:32.760
like a hidden part, a crease in your legs. It's

2417
09:25:32.800 --> 09:25:39.919
almost it's like a part that has a sensitivity, which

2418
09:25:40.040 --> 09:25:51.040
a little bit different because it's protected by your legs.

2419
09:25:58.319 --> 09:26:02.080
That's what you can imagine putting your fingers into that

2420
09:26:02.319 --> 09:26:12.480
crease on your legs, followed them between your legs. You

2421
09:26:12.519 --> 09:26:18.279
can just message with your fingertips. Imagine your fingertips going inside,

2422
09:26:19.959 --> 09:26:28.440
massage in the muscle tissue. You can of course feel

2423
09:26:28.559 --> 09:26:42.239
the bones of your knees heading through your fingertips, and

2424
09:26:42.360 --> 09:26:47.959
then you should go down to your calf muscles. And

2425
09:26:48.120 --> 09:26:50.839
that's the part I'd like to be able to really

2426
09:26:51.639 --> 09:26:57.839
put my fingertips deep inside my calf muscles and massage

2427
09:26:57.919 --> 09:27:07.000
in every single tissue of that muscle, healing every part.

2428
09:27:13.000 --> 09:27:19.080
And then doing the same for my shins, massagy and

2429
09:27:19.919 --> 09:27:27.639
gently stroking the bones, gently stroking them, healing the loving way,

2430
09:27:28.959 --> 09:27:35.360
because it deserves to be treated as the precious bones

2431
09:27:35.400 --> 09:27:40.199
that they are. Our legs are so precious as in

2432
09:27:40.239 --> 09:27:45.360
all the other parts of our body, the more precious

2433
09:27:45.400 --> 09:28:01.000
of anyture on the planet. When you start to think

2434
09:28:01.040 --> 09:28:13.559
about the legs in this way, you can change your perspective.

2435
09:28:16.279 --> 09:28:24.040
It might sound it's silly to start with the idea

2436
09:28:24.160 --> 09:28:32.559
of having love for your legs, showing appreciation your advis

2437
09:28:35.360 --> 09:28:39.120
want them to be able to put your hands in

2438
09:28:39.120 --> 09:28:47.720
your eyes the message the muscles and the clones, and

2439
09:28:47.879 --> 09:28:53.360
to get your fingers deep in there, releasing all at tension,

2440
09:28:56.239 --> 09:29:05.080
just to show how much you care about your legs,

2441
09:29:05.919 --> 09:29:11.879
that you care for what your legs do for you regularly,

2442
09:29:14.239 --> 09:29:24.480
your knees, your cars, your ankles, the strength of your ankles,

2443
09:29:27.360 --> 09:29:32.080
considering how in they are compared to the rest of

2444
09:29:32.120 --> 09:29:41.959
your legs, especially your eyes. Yeah, they're so strong, so flexible,

2445
09:29:45.680 --> 09:29:58.519
absolutely amazing things. Your ankles are truly a gift because

2446
09:29:58.559 --> 09:30:07.319
of what they do for you, supporting all that weight,

2447
09:30:09.279 --> 09:30:13.760
regardless that how what weight you are, even if you're

2448
09:30:13.800 --> 09:30:24.160
only eight stones, were a lot of weight. These little ankles. Now,

2449
09:30:24.160 --> 09:30:32.879
I'm not heavy than eat stone doubled, Yet my ankles

2450
09:30:34.519 --> 09:30:42.160
support my body all the time. Whether they do give

2451
09:30:42.239 --> 09:30:47.000
off a side of religion and to sit down, that's

2452
09:30:47.760 --> 09:30:55.440
that wild next to my feet. He also go right

2453
09:30:56.879 --> 09:30:57.800
and the toast wap.

2454
09:30:59.040 --> 09:31:17.279
I'm so happy.

2455
09:31:19.559 --> 09:31:29.279
The legs really are amazing. And then there talking about

2456
09:31:29.440 --> 09:31:35.080
the talking about your legs is probably possibly, if one

2457
09:31:35.120 --> 09:31:38.800
of the most th most bulling things you've ever heard

2458
09:31:38.800 --> 09:31:47.199
anyone say, possibly can pull your not Everything I said

2459
09:31:47.319 --> 09:32:03.959
is true. The legs are amazing. He makes descern not

2460
09:32:04.360 --> 09:32:22.599
just respect what they deserve to relax degally, they deserve

2461
09:32:22.800 --> 09:32:27.720
to take some time out of the day. They just

2462
09:32:28.040 --> 09:33:05.000
let row completely remix. Really can relax because the legs

2463
09:33:05.160 --> 09:33:11.040
are so such a nice, very important part in your

2464
09:33:11.080 --> 09:33:15.480
body and your election negs. The rest of your body

2465
09:33:15.959 --> 09:33:35.120
also naturally follows in that journey of comfort. I feel

2466
09:33:35.120 --> 09:33:43.120
it in my hips. My hips fill really loose, and

2467
09:33:43.279 --> 09:33:44.400
also my lower.

2468
09:33:44.279 --> 09:33:44.879
Back as well.

2469
09:33:46.919 --> 09:33:52.680
My lower back really feels it feels stretched, even though

2470
09:33:52.680 --> 09:33:56.319
I'm just sitting in a chair and there's a nice stretching.

2471
09:33:59.040 --> 09:34:02.319
As far as I'm aware I'm doing, it's almost as

2472
09:34:02.360 --> 09:34:06.319
if the muscles are just relaxed so much that there

2473
09:34:06.400 --> 09:34:15.080
is a natural stretch. This atensial has reduced a lot,

2474
09:34:31.440 --> 09:34:37.160
and now they camp down from ten out of one

2475
09:34:39.319 --> 09:34:57.080
and you can continue to feel wonderfully relaxed. Damn eight

2476
09:35:00.839 --> 09:35:41.080
seven six, five four three JOm one. Really, I'm just

2477
09:35:41.120 --> 09:35:46.879
gonna countdown and five down to one, and there's a countdown.

2478
09:35:48.239 --> 09:35:55.400
You just focus on the numbers, just the numbers counting down,

2479
09:35:56.440 --> 09:36:05.599
and notice how you feel in this moment as you

2480
09:36:05.720 --> 09:36:13.279
hear the numbers counting down, knowing that those numbers counting

2481
09:36:13.319 --> 09:36:23.480
down represents you feeling harma, not just in your body,

2482
09:36:23.639 --> 09:36:31.959
but also relaxing your mind. I'm just notice how you shall.

2483
09:36:32.879 --> 09:36:38.800
There's nothing to do, it's nothing to say, it's nothing

2484
09:36:38.919 --> 09:37:21.919
to think about. Starting weird number five four three two one.

2485
09:37:31.360 --> 09:37:43.239
How did you notice the gradual letting go with the

2486
09:37:43.400 --> 09:37:51.080
tension and your body. You may also begin to notice

2487
09:37:51.160 --> 09:37:58.400
and be aware of how your mind is starting to

2488
09:37:59.680 --> 09:38:06.360
slow down. This is just a natural thing that happens.

2489
09:38:08.919 --> 09:38:14.120
It's not really a special procedure. It's just natural. Because

2490
09:38:14.160 --> 09:38:20.120
it's your body relaxes, your mind also starts to relax

2491
09:38:21.680 --> 09:38:25.400
and the more your mind relaxes, the more your body relaxes.

2492
09:38:25.440 --> 09:38:36.120
It just a continuous circle of relaxation. And is that

2493
09:38:37.279 --> 09:38:44.559
calmness that comes from relative quietness. You know, you can

2494
09:38:44.919 --> 09:38:51.720
even if this background sounds either your side online, it's

2495
09:38:51.839 --> 09:38:58.000
still cancity, quite calm. You know, you haven't got the

2496
09:38:58.120 --> 09:39:03.639
television on the music in the background, unless you're listening

2497
09:39:03.639 --> 09:39:11.279
to the recorded with music. Of course, you're very likely

2498
09:39:11.440 --> 09:39:13.680
not going to be sitting in a room with other people.

2499
09:39:14.599 --> 09:39:19.559
Of course, you might keep it. Generally, it's more idea.

2500
09:39:19.279 --> 09:39:20.959
If you can do this on your own.

2501
09:39:22.480 --> 09:39:32.519
So no distractions, and when you stop thinking about stuff,

2502
09:39:39.120 --> 09:39:49.400
relaxation automatically rises. The sense of comfort starts to grow,

2503
09:39:53.879 --> 09:39:59.720
and without trying to build it up into something and

2504
09:40:00.080 --> 09:40:10.360
has to call something magical, this is just a natural process,

2505
09:40:12.360 --> 09:40:23.199
something that's easy to accomplish. In fact, it's almost a

2506
09:40:23.519 --> 09:40:30.239
sense of relaxing completely happens really when you put no

2507
09:40:30.440 --> 09:40:35.000
effort into it. It's not something that you can really force.

2508
09:40:37.680 --> 09:40:47.360
It's something that happens naturally. And parts of the process

2509
09:40:47.360 --> 09:40:58.440
of this recording and others. It is simply to allow

2510
09:40:58.599 --> 09:41:07.720
you to take advantage of this space, this.

2511
09:41:08.080 --> 09:41:11.959
Time, to just.

2512
09:41:15.919 --> 09:41:23.919
The claim to just be here, to be in chune.

2513
09:41:27.239 --> 09:41:27.959
With how you.

2514
09:41:27.919 --> 09:41:41.680
Feel, yet with the intention of wanting to relax deeply

2515
09:41:46.440 --> 09:41:53.120
and maybe even to fall asleep, depending on what is

2516
09:41:53.319 --> 09:41:56.919
that you wish for yourself.

2517
09:41:58.160 --> 09:41:59.000
In this moment.

2518
09:42:05.959 --> 09:42:15.319
As we know, relaxing is the majority of the process

2519
09:42:15.440 --> 09:42:19.559
of fallen sleep be to reform and sleep part is

2520
09:42:20.559 --> 09:42:28.040
a tiny day. At the end, the deeper relaxed to

2521
09:42:28.199 --> 09:42:51.120
become easier, you find yourself dreading. You can also issues

2522
09:42:52.120 --> 09:43:08.319
stay focused on my voice and need enjoy the process

2523
09:43:12.639 --> 09:43:44.599
gradually relaxing each muscle in your body endlessly and just

2524
09:43:45.160 --> 09:43:52.400
observing the sensational.

2525
09:43:56.599 --> 09:43:57.599
I'm letting go.

2526
09:44:04.000 --> 09:44:20.239
Completely this time. The count on six, down, one, and

2527
09:44:20.480 --> 09:44:33.040
let us the mind calm down with each number again,

2528
09:44:33.360 --> 09:44:40.239
he said, actually in.

2529
09:44:43.760 --> 09:44:49.040
Slow so.

2530
09:44:55.120 --> 09:45:36.440
Six assasssssssssssssssta.

2531
09:46:14.440 --> 09:47:21.480
Three what.

2532
09:47:47.919 --> 09:47:51.080
One assue?

2533
09:47:51.559 --> 09:47:56.199
What sup.

2534
09:47:58.680 --> 09:48:02.480
Deep it's.

2535
09:48:17.400 --> 09:48:24.239
It would still be odd way want this stop?

2536
09:48:31.800 --> 09:50:07.879
I think stop it through its Yeah, thank you assass