April 23, 2025

(no music) (10 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025

(no music) (10 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:00.880 --> 00:00:09.400
Hello, and welcome to Jasonnewland dot com. My name's Jason

2
00:00:09.480 --> 00:00:14.759
Newland and this is let me boil your pain away.

3
00:00:16.640 --> 00:00:20.600
Please only listen when you can safety close your eyes.

4
00:00:21.879 --> 00:00:27.199
This is not replacement for any kind of therapeutic or

5
00:00:27.320 --> 00:00:32.200
medical care. And please get permission from your doctor before

6
00:00:32.240 --> 00:00:34.960
listening to this so that you can find out the

7
00:00:34.960 --> 00:00:42.039
cause of your chronic pain. So just let you know.

8
00:00:42.119 --> 00:00:45.479
I've also got a Facebook group called Jason Newlands Boring

9
00:00:45.520 --> 00:00:49.039
Group that you can join. I've got a YouTube channel

10
00:00:49.560 --> 00:00:56.039
at Jason Newland where all of my latest recordings or

11
00:00:56.119 --> 00:00:58.520
get updated or get released on there.

12
00:01:00.159 --> 00:01:02.320
And my.

13
00:01:04.799 --> 00:01:08.040
Website has all my latest recordings as well, where you

14
00:01:08.079 --> 00:01:11.319
can listen, stream, download whatever you.

15
00:01:11.359 --> 00:01:15.319
Want to do. So thank you, thank you very much.

16
00:01:17.120 --> 00:01:21.359
Today is Wednesday, the twenty third of April two thy

17
00:01:21.599 --> 00:01:28.000
twenty five, and it's currently seven minutes past four pm.

18
00:01:28.159 --> 00:01:29.680
It's quite nice out there now.

19
00:01:29.879 --> 00:01:33.280
It was a bit a bit rainy, bit a bit

20
00:01:33.319 --> 00:01:38.560
of a rainy day, but now it's quite nice. There's

21
00:01:38.599 --> 00:01:43.239
some noise and background sound from music going from downstairs.

22
00:01:44.280 --> 00:01:46.040
I wanted to wait till it finished, but it's been

23
00:01:46.040 --> 00:01:47.760
going on for a few hours now, so I'm going

24
00:01:47.799 --> 00:01:51.599
to just do the recording anyway. Hopefully the microphone doesn't

25
00:01:51.599 --> 00:01:54.560
pick up too much of it. It's not as loud

26
00:01:54.560 --> 00:01:56.920
as it was earlier, so it should be fine.

27
00:01:58.640 --> 00:01:59.760
So what I'm going to do.

28
00:02:01.480 --> 00:02:08.280
Is talk about I'm just going to talk about how

29
00:02:09.800 --> 00:02:17.879
chronic pain can be reduced. So I'm all about twenty

30
00:02:18.000 --> 00:02:24.560
scientific So these are twenty scientifically supported insights into how

31
00:02:24.680 --> 00:02:32.240
relaxation techniques and listening to soft speech can alleviate chronic pain.

32
00:02:32.759 --> 00:02:36.919
There's no banging going on downstairs. If there's too much noise,

33
00:02:37.080 --> 00:02:39.800
I will just do this without any music in the background.

34
00:02:41.120 --> 00:02:44.520
But we'll see I don't know what's going on down there,

35
00:02:44.960 --> 00:02:50.759
so that they're rebuilding a place. So I'm just going

36
00:02:50.840 --> 00:02:54.039
to go through this so and talk through the different

37
00:02:54.039 --> 00:02:57.800
things I've found and give you my perspective on it,

38
00:02:58.719 --> 00:03:02.400
because ultimately that's what this is. That's what everything I

39
00:03:02.520 --> 00:03:10.159
do is. It's just me talking and hoping that by

40
00:03:10.439 --> 00:03:17.199
listening to me yabbering on, I can help both distract

41
00:03:18.439 --> 00:03:25.759
and also influence how you feel physically and emotionally in

42
00:03:25.800 --> 00:03:31.919
a positive way. Whether it's the let me buoy you

43
00:03:32.000 --> 00:03:36.680
to sleep, whether it's the whatever it is I'm doing

44
00:03:38.199 --> 00:03:40.840
that is my hope. So this is kind of like

45
00:03:40.960 --> 00:03:46.319
let me boy to sleep, but they not really focus

46
00:03:46.520 --> 00:03:54.080
more on the chronic pain relief. So the first one

47
00:03:54.280 --> 00:04:01.759
is relaxation techniques reduce pain intensity out. I discovered this

48
00:04:01.919 --> 00:04:09.039
myself back in two thousand and six when I used

49
00:04:09.080 --> 00:04:11.879
to offer a free paying lease service in my local town.

50
00:04:14.400 --> 00:04:18.680
And I'll be fair, I was I didn't. It wasn't

51
00:04:18.759 --> 00:04:22.800
I didn't know what I was doing, but I was

52
00:04:22.879 --> 00:04:27.959
quite new to doing it in person. I'd been studying

53
00:04:27.959 --> 00:04:31.319
it since ninety nine, so two thousand and six it

54
00:04:31.519 --> 00:04:35.639
was this seven years. Two thousand and six was the

55
00:04:35.680 --> 00:04:38.759
first time I really got to sort of sit down

56
00:04:39.360 --> 00:04:44.560
with another person, human being in the same room and

57
00:04:46.519 --> 00:04:56.839
looking at ways to change how you feel. Now, I

58
00:04:56.879 --> 00:05:05.480
really to start with relied on relaxation techniques and then

59
00:05:05.600 --> 00:05:11.279
moved into maybe a technique such as changing the color

60
00:05:11.439 --> 00:05:16.040
or of the physical sensation, or you know, imagining it

61
00:05:16.079 --> 00:05:19.920
coming out of the part of your body and changing

62
00:05:20.319 --> 00:05:22.519
from different color to a different color, then to a

63
00:05:22.560 --> 00:05:27.199
different color, maybe changing shape and maybe change into ice

64
00:05:27.240 --> 00:05:29.439
and just letting it drop to the floor and smashing

65
00:05:29.560 --> 00:05:35.800
and lots of different kind of ways. But the relaxation.

66
00:05:36.120 --> 00:05:38.240
Part of it was.

67
00:05:38.199 --> 00:05:44.439
Something that on its own, without any kind of clever

68
00:05:45.040 --> 00:05:54.959
or even non clever technique, was enough to change how

69
00:05:55.079 --> 00:06:06.279
someone felt physically. No idea, what's going on downstairs. It's

70
00:06:06.319 --> 00:06:13.199
gonna just a lot of banging. I don't maybe you

71
00:06:13.199 --> 00:06:17.319
should putting up some furniture. You don't know that it's possible.

72
00:06:18.000 --> 00:06:20.079
It's possible. You never know.

73
00:06:23.160 --> 00:06:27.800
So I found in my just I couldn't really give

74
00:06:27.839 --> 00:06:35.000
a percentage, like, but I knew what I felt, very definite.

75
00:06:35.240 --> 00:06:37.920
And I used to have it on my website, you know,

76
00:06:38.000 --> 00:06:39.720
back in that time, I used to have a website

77
00:06:39.759 --> 00:06:41.199
called Free Pain Relief.

78
00:06:41.480 --> 00:06:44.959
Dot co dot uk. I don't have it anymore, but.

79
00:06:46.920 --> 00:06:52.560
I used to put relaxation reduces chronic pain, like as

80
00:06:52.600 --> 00:06:55.600
simple as that, and I still stick to that. It

81
00:06:59.000 --> 00:07:06.480
tends to do that. I think this. I'm being distracted

82
00:07:06.519 --> 00:07:14.959
by the bloody drills. Now. You think, if you're get

83
00:07:15.040 --> 00:07:17.800
a drill, use a power tool or have loud music,

84
00:07:17.879 --> 00:07:21.680
don't do both, you know what I mean? Do one

85
00:07:21.800 --> 00:07:30.879
or the other, not both. BlimE me. Uh So we'll

86
00:07:30.920 --> 00:07:33.279
see how this goes. The music stopped, I don't think

87
00:07:33.319 --> 00:07:38.439
they can hear me. Surely, No they wouldn't be able.

88
00:07:38.319 --> 00:07:38.680
To hear me.

89
00:07:44.680 --> 00:07:49.600
So I was thinking, that's kind of how it goes,

90
00:07:49.759 --> 00:07:56.240
like relaxation. When someone feels relaxed, it's not just your

91
00:07:56.279 --> 00:08:00.399
body that's feeling relaxed, it's your mind. See, you and

92
00:08:00.439 --> 00:08:05.800
your body obviously is connected. So you can't have a

93
00:08:05.839 --> 00:08:10.079
relaxed body unless the mind is relaxed, and you can't

94
00:08:10.120 --> 00:08:14.199
have a relaxed mind unless your body is relaxed, and

95
00:08:14.240 --> 00:08:20.160
each causes the other to relax more. I mean, the

96
00:08:20.199 --> 00:08:27.680
opposite is also true. So one thing I never really

97
00:08:27.720 --> 00:08:34.000
got into is breathing techniques, and the reason for that

98
00:08:35.279 --> 00:08:40.080
is really simply because I was coming from a perspective

99
00:08:41.159 --> 00:08:46.799
of extreme anxiety, like panic attacks and stuff like that,

100
00:08:48.519 --> 00:08:54.720
and I tried relaxation techniques when I was going through

101
00:08:54.759 --> 00:09:00.080
the panic stuff and it didn't help me. It made it.

102
00:08:59.879 --> 00:09:02.799
It wasn't useful for me. I'm sure it's useful for

103
00:09:02.840 --> 00:09:05.679
a lot of people, but for me, and the one

104
00:09:05.720 --> 00:09:07.759
thing I didn't want to focus on was my breathing.

105
00:09:10.200 --> 00:09:17.000
So I pretty much most of the time, I can

106
00:09:17.080 --> 00:09:22.639
say during my career of it's not a career, is it,

107
00:09:22.679 --> 00:09:25.600
But during my last nineteen years of doing this stuff,

108
00:09:27.240 --> 00:09:32.000
I very rarely focused on breathing other than just commenting

109
00:09:32.279 --> 00:09:39.759
on my own breathing reducing, like slowing down and deepening,

110
00:09:41.799 --> 00:09:45.519
but naturally, you know, in its own way. Not I

111
00:09:45.559 --> 00:09:52.360
don't generally try and control it because it calms down anyway.

112
00:09:54.240 --> 00:09:58.600
And even now my breathing's deeper because I'm more relaxed

113
00:09:58.679 --> 00:10:01.120
than what i was before I are doing a recording,

114
00:10:02.679 --> 00:10:06.679
even though there's a lot of noise coming from downstairs.

115
00:10:08.399 --> 00:10:10.799
Just by talking.

116
00:10:12.039 --> 00:10:18.840
And by focusing on this what I'm talking about, it

117
00:10:19.000 --> 00:10:25.639
has it's almost like I'm listening to myself. So for you,

118
00:10:25.759 --> 00:10:30.399
it'd be even more beneficial because you're not doing the talking.

119
00:10:31.519 --> 00:10:36.519
So you know, ideally, I mean, unless you are just

120
00:10:36.559 --> 00:10:39.320
talking along and repeating everything I say, which I can't

121
00:10:39.360 --> 00:10:45.159
imagine would be much fun. Maybe a bit like that

122
00:10:45.240 --> 00:10:48.080
annoying kid at school, you know, just walking around just

123
00:10:48.120 --> 00:10:51.879
repeating everything and stop repeating me, stop repeating me, go away,

124
00:10:51.960 --> 00:10:55.200
go away. When I say that annoying kid, I mean me.

125
00:10:55.840 --> 00:10:59.080
I used to do that. I had two older brothers.

126
00:10:59.080 --> 00:11:03.120
I had no choice. It was it was basically something

127
00:11:04.360 --> 00:11:09.679
I was born with. You know, I was a kid.

128
00:11:09.759 --> 00:11:12.159
I was born and I had these two brothers a

129
00:11:12.240 --> 00:11:14.159
lot bigger, a lot older than me. And I said,

130
00:11:14.320 --> 00:11:17.320
it's not fair. I said, it's not fair to my name.

131
00:11:17.360 --> 00:11:19.440
It's not fair. I can't what I'm supposed to do.

132
00:11:19.480 --> 00:11:22.559
They're bigger than me, They're physically a lot bigger and stronger.

133
00:11:23.120 --> 00:11:26.480
How am I supposed to match up to them when

134
00:11:26.480 --> 00:11:32.480
it comes to arguments? And she said, oh, but Grandson, something,

135
00:11:32.480 --> 00:11:35.840
you forget the magic power you have being the smallest.

136
00:11:35.960 --> 00:11:40.159
I said, what she said, you get to annoy them constantly.

137
00:11:42.240 --> 00:11:51.679
I thought, yeah, she said, use your words carelessly, like wow.

138
00:11:52.440 --> 00:11:57.080
She was a bit like Jedi, but not as tall.

139
00:12:01.399 --> 00:12:04.519
When I say Jedi, I'm tall about Ewok? What's the ewok?

140
00:12:05.120 --> 00:12:10.360
The Ewok that taught Luke Skywalker how to dance?

141
00:12:12.000 --> 00:12:16.480
I forget his name anyway, So.

142
00:12:20.039 --> 00:12:24.840
Breathing Kain, I mean, I just think that's a bit weird.

143
00:12:24.919 --> 00:12:29.320
When I got learned to meditate back in two thousand

144
00:12:29.360 --> 00:12:33.840
and two onwards for quite a few years, so I

145
00:12:33.919 --> 00:12:38.240
do incorporate meditation techniques that I've learned in.

146
00:12:38.159 --> 00:12:38.720
What I do.

147
00:12:40.840 --> 00:12:42.879
I always find it, I always found a little bit

148
00:12:42.879 --> 00:12:47.080
amusing when the meditation teachers say they don't forget to

149
00:12:47.159 --> 00:12:51.919
breathe I've never once forgotten to brief my whole life,

150
00:12:52.120 --> 00:12:56.559
fifty four years. I've never forgotten to brieth. I never

151
00:12:56.600 --> 00:12:58.799
had to remember to brieve because it's a natural thing.

152
00:12:58.840 --> 00:13:01.879
But I've never got you in the end of the

153
00:13:02.000 --> 00:13:11.039
day and thought I forgot to breathe today, damn it.

154
00:13:11.080 --> 00:13:13.840
So yeah, I think breathing is because it's a natural thing.

155
00:13:14.559 --> 00:13:19.159
Focus on in it, focus in on it for me

156
00:13:21.240 --> 00:13:25.279
made it a bit weird, but it's whatever you like

157
00:13:25.399 --> 00:13:28.559
to do. I mean, I can focus on my breathing

158
00:13:28.679 --> 00:13:35.240
now because it has slowed down and because it feels relaxed.

159
00:13:36.720 --> 00:13:38.720
But if I was focusing on it when it was

160
00:13:39.440 --> 00:13:41.480
when it wasn't but if it was sort of a

161
00:13:41.519 --> 00:13:48.440
bit too accentuated, a bit too fast, I would, well,

162
00:13:48.440 --> 00:13:50.519
I'd be focusing on what it was, not what it

163
00:13:50.559 --> 00:13:56.159
could be potentially. Now I'm focusing on what it is

164
00:13:56.639 --> 00:14:08.240
how it is now, and it's slow, rhythmic, deep, and

165
00:14:08.279 --> 00:14:11.679
it might get more relaxed, but I kind of don't

166
00:14:11.720 --> 00:14:17.639
care if it does or if it doesn't. I do

167
00:14:17.799 --> 00:14:26.559
expect it to become more relaxed, but it's okay whatever happens,

168
00:14:26.559 --> 00:14:34.720
you know. So relaxation can significantly signific I can't even

169
00:14:34.840 --> 00:14:45.279
say the words significantly today, reduce physical intensity, you know,

170
00:14:45.399 --> 00:14:50.240
other outcomes. I mean, for me, anxiety was the reason

171
00:14:50.720 --> 00:14:57.440
why I started meditating and why I learned try to

172
00:14:57.519 --> 00:15:03.559
learn different relaxation techniques. There was another reason that was

173
00:15:03.600 --> 00:15:07.480
the main reason for me. I do have chronic pain

174
00:15:07.519 --> 00:15:10.480
issues in my lower back now from arthritis. I didn't

175
00:15:10.519 --> 00:15:13.480
have that back then, so it was never really an issue.

176
00:15:14.879 --> 00:15:19.480
So yeah, I was interested in helping people with chronic

177
00:15:19.519 --> 00:15:24.639
pain right from the late nineties because I thought when

178
00:15:24.639 --> 00:15:30.840
I started first started learning hypnosis, that's the only two

179
00:15:30.879 --> 00:15:36.720
things that really jumped out at me was relaxation and

180
00:15:36.799 --> 00:15:39.919
chronic pain relief. But chronic pain relief was the biggest

181
00:15:39.919 --> 00:15:45.279
one out of the two, which I mean, really, they're

182
00:15:45.320 --> 00:15:48.440
too too connected to not be the same thing. Really,

183
00:15:50.200 --> 00:15:56.480
relaxation is pain relief, and pain relief doesn't really happen

184
00:15:56.639 --> 00:16:02.879
without relaxation. You can get distraction, but there's still a

185
00:16:02.879 --> 00:16:04.960
degree of relaxation when you're distracted.

186
00:16:06.519 --> 00:16:07.440
So you can.

187
00:16:07.320 --> 00:16:11.159
Watch a really good movie, even if it's like a

188
00:16:11.320 --> 00:16:12.919
tense thriller or something.

189
00:16:13.320 --> 00:16:14.159
You're still.

190
00:16:15.399 --> 00:16:18.919
You may be focusing on one thing, but you're you're

191
00:16:18.960 --> 00:16:23.159
not focusing on the part of your body that maybe

192
00:16:23.200 --> 00:16:27.399
you were focusing on before. And I think it's kind

193
00:16:27.399 --> 00:16:29.679
of one of those weird things, is like it just

194
00:16:29.759 --> 00:16:33.960
goes back to its normal level of focus instead of

195
00:16:34.519 --> 00:16:39.039
I think sometimes with my lower back in the past.

196
00:16:41.000 --> 00:16:43.000
When it's if it's like.

197
00:16:43.159 --> 00:16:47.399
Fifty percent, I'm giving it fifty percent focus, it's fifty

198
00:16:47.639 --> 00:16:55.799
percent attention. It's not really a problem even eighty ninety percent.

199
00:16:57.759 --> 00:17:00.600
I don't think that's the problem. Even at hundred percent,

200
00:17:01.080 --> 00:17:10.359
it's discomfort. I My perspective is chronic pain is a

201
00:17:10.400 --> 00:17:15.359
problem when it goes above one hundred percent. The intensities

202
00:17:15.359 --> 00:17:18.319
are higher than that, so it's not like zero to ten. Really,

203
00:17:18.359 --> 00:17:22.640
it's like zero to ten, ten plus one plus two

204
00:17:22.720 --> 00:17:28.119
plus three twelve thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, so

205
00:17:28.160 --> 00:17:30.880
it's eighteen out of ten, you know what I mean.

206
00:17:30.960 --> 00:17:36.400
It's like it's gone over the edge, and when we're

207
00:17:36.400 --> 00:17:41.039
distracted sometimes it just goes back. It can go back

208
00:17:41.039 --> 00:17:45.480
to its normal level because not getting that attention that.

209
00:17:45.400 --> 00:17:52.480
We were given it before, you know it. It's the

210
00:17:52.519 --> 00:17:53.880
old thing, isn't it. Sort Of.

211
00:17:56.200 --> 00:18:00.519
If you're in a passenger in a car and you'll

212
00:18:00.519 --> 00:18:02.759
play a game like who can spot a red car

213
00:18:03.759 --> 00:18:06.240
or who can spot a mini? Who can spot a

214
00:18:06.240 --> 00:18:06.799
white van?

215
00:18:06.880 --> 00:18:07.599
Who can you know?

216
00:18:08.200 --> 00:18:11.799
Or it can be as obscure as you want, and

217
00:18:11.839 --> 00:18:13.960
before you know it, you're seeing nothing but what you're

218
00:18:14.000 --> 00:18:18.480
looking for, because that's what you're noticing, that's what you're

219
00:18:18.480 --> 00:18:25.599
aware of, that's what your complete focus is on. And

220
00:18:25.640 --> 00:18:34.200
without going into talking about physical adult enjoyment between two adults,

221
00:18:34.839 --> 00:18:37.319
that's also part of the reason why that can be

222
00:18:37.480 --> 00:18:45.160
enjoyable with two adults together, whether it's holding the hands, kissing,

223
00:18:45.359 --> 00:18:49.720
or just just cuddling or being together, there's a sense

224
00:18:49.799 --> 00:18:58.519
of heightened pleasure because it's a real focus. But I'm

225
00:18:58.559 --> 00:19:02.119
pretty sure that would be different in a different situation.

226
00:19:02.400 --> 00:19:09.000
So you can be on a first date and you've

227
00:19:09.000 --> 00:19:12.839
gone back to one of each other's apartments, or maybe

228
00:19:12.839 --> 00:19:15.799
you're sitting in a cinema and your legs are touching

229
00:19:16.720 --> 00:19:19.240
just your legs, now other part of your body, maybe

230
00:19:19.279 --> 00:19:25.200
your shoulders. Maybe you've got a bus home because you

231
00:19:25.240 --> 00:19:27.240
didn't want to pay out for a taxi just in

232
00:19:27.319 --> 00:19:34.480
case it didn't go well, that's terrible, But just that

233
00:19:34.680 --> 00:19:39.599
human contact of your shoulder or your knee against their

234
00:19:39.680 --> 00:19:45.960
knee because you're noticing it. Maybe they're noticing it.

235
00:19:46.000 --> 00:19:46.519
I don't know.

236
00:19:49.920 --> 00:20:00.720
It feels more physically, that sensation, that physical feeling is heightened,

237
00:20:03.160 --> 00:20:07.559
like to a much higher level. So but if that

238
00:20:07.720 --> 00:20:11.319
was just you know, once you've been dating a while,

239
00:20:11.440 --> 00:20:14.839
or you know, if you were just sitting having a

240
00:20:14.880 --> 00:20:19.640
conversation with someone else and your legs and even if

241
00:20:19.680 --> 00:20:23.079
you completely love the person, but you're talking to someone else,

242
00:20:23.359 --> 00:20:25.799
you're not going to have that feeling because you're focusing

243
00:20:25.839 --> 00:20:29.559
on what you're doing there. And maybe during a movie

244
00:20:30.440 --> 00:20:34.759
and the movie starts, and when you focus on the movie,

245
00:20:35.759 --> 00:20:41.960
that physical feeling reduces a bit, and then you're focus

246
00:20:41.960 --> 00:20:45.200
on it and you get it right, it arouses, that

247
00:20:45.279 --> 00:20:48.920
feeling arouses. I'm trying to be careful with the word arouses,

248
00:20:49.640 --> 00:20:56.640
but now thinking of arousing stuff, so I'll stop. So

249
00:20:56.759 --> 00:21:02.000
I think maybe with the physical comfort, it is because

250
00:21:02.000 --> 00:21:04.319
that's teend to go like zero to ten? Where is it?

251
00:21:04.799 --> 00:21:14.200
But actually I think ten is still manageable. I don't

252
00:21:14.240 --> 00:21:16.480
think ten is the problem. It's when it goes above

253
00:21:16.559 --> 00:21:24.079
ten that's when it's a problem. In my perspective of

254
00:21:24.200 --> 00:21:27.640
looking at the gauge. Obviously, if it's only between zero

255
00:21:27.720 --> 00:21:31.200
and ten, and ten is the highest. But I think

256
00:21:31.279 --> 00:21:35.160
that's that's not what happens with It's the same with relaxation.

257
00:21:35.720 --> 00:21:38.880
It goes down to zero, but zero is just feeling relaxed.

258
00:21:40.880 --> 00:21:45.039
But when you feel really relaxed, that's way below ten.

259
00:21:45.240 --> 00:21:51.880
That way below zero. Sorry, that's minus minus minus minus

260
00:21:51.920 --> 00:21:57.079
minus five, minus six minus seven, complete comfort where you

261
00:21:57.200 --> 00:22:01.200
almost feel like you're floating andjoy heavy at the same time,

262
00:22:01.319 --> 00:22:07.559
maybe like that body parts not even there, so instead

263
00:22:07.559 --> 00:22:11.519
of feeling calm and comfortable and like a zero, which

264
00:22:11.559 --> 00:22:15.119
would be just like maybe it feels exactly how the

265
00:22:15.160 --> 00:22:18.720
rest of your body feels, you go below that, it

266
00:22:18.799 --> 00:22:22.319
might feel way more relaxed than the rest of your body.

267
00:22:23.000 --> 00:22:26.759
It might feel like almost there's a breeze blowing through

268
00:22:26.799 --> 00:22:29.960
that part of your body as it goes minus three

269
00:22:30.200 --> 00:22:34.400
minus four minus five, and the rest of your body

270
00:22:34.440 --> 00:22:37.359
of course will follow because that's just a natural thing

271
00:22:37.440 --> 00:22:41.720
to do. But that part seems to be as you're

272
00:22:41.759 --> 00:22:48.160
focusing on it seems to be much more reduced, much

273
00:22:48.440 --> 00:22:52.519
more relaxed than just being a zero.

274
00:22:53.279 --> 00:22:55.880
And it can go down. There's no ending.

275
00:22:55.960 --> 00:23:03.079
Really, it's an endless drop. It's an endless feeling of comfort.

276
00:23:03.559 --> 00:23:05.160
I guess you can put your own number on what

277
00:23:05.240 --> 00:23:10.400
it is, whether it's minus twelve, minus thirty, minus one hundred,

278
00:23:10.920 --> 00:23:16.359
were just it goes beyond a feeling anymore. It's almost

279
00:23:17.559 --> 00:23:20.839
it may almost feel spiritual. You know, everyone's got their

280
00:23:20.839 --> 00:23:26.519
own idea of what that is. But it's very calming.

281
00:23:28.759 --> 00:23:31.759
And as you go down, you also feel that in

282
00:23:31.799 --> 00:23:36.119
your mind as well as your mind not only slows

283
00:23:36.279 --> 00:23:39.119
down as it goes down from like ten down to zero,

284
00:23:39.799 --> 00:23:46.920
your mind slows down and then your mind empties. And

285
00:23:46.960 --> 00:23:55.000
then when you go below zero, it's something else happens.

286
00:23:57.440 --> 00:24:03.119
Is your mind switched off. Perhaps you'll get in that

287
00:24:03.279 --> 00:24:08.559
feeling of pleasure in your mind that you would get

288
00:24:08.720 --> 00:24:15.680
from years of meditating, something that maybe it could take

289
00:24:15.759 --> 00:24:19.400
someone a long time to you know, through meditation to

290
00:24:19.440 --> 00:24:22.799
get to this point. But you've got to this point

291
00:24:23.200 --> 00:24:28.559
because you've just allowed yourself to relax, because ultimately you're

292
00:24:28.559 --> 00:24:33.640
not trying to get anything for it, because sometimes with

293
00:24:33.960 --> 00:24:40.680
meditation it can be almost an achievement to I don't know,

294
00:24:40.960 --> 00:24:44.680
like trying to get something. Not everyone, not everywhere, not

295
00:24:44.720 --> 00:24:50.279
every meditation technique, but you know, whether it's trying to

296
00:24:50.359 --> 00:24:56.039
create loving kindness towards other people, whether it's trying to

297
00:24:56.079 --> 00:25:00.720
calm your breath or calm your mind, to relax your body,

298
00:25:01.599 --> 00:25:06.440
whether it's just focusing on now, there's a degree of

299
00:25:06.559 --> 00:25:13.400
focus with meditation, but this goes beyond focus. It's almost

300
00:25:13.839 --> 00:25:19.079
when it goes below zero, it's kind of like there's

301
00:25:19.119 --> 00:25:23.559
no focus anymore. In a way it might seem weird,

302
00:25:23.599 --> 00:25:26.079
it's almost like you've given me the focus to take

303
00:25:26.119 --> 00:25:33.119
care of and you're just left just gone down, and

304
00:25:33.160 --> 00:25:36.480
you're relaxed, and you're calm, and you're peaceful, and you

305
00:25:36.519 --> 00:25:41.079
don't need anything at all. You know that you're safe,

306
00:25:41.680 --> 00:25:46.000
you know that you're healthy, you know you're fine, and

307
00:25:46.039 --> 00:25:49.440
you can just allow yourself and the rest of your

308
00:25:49.480 --> 00:25:53.680
body to catch up if you want to, or you

309
00:25:53.759 --> 00:25:59.880
may just enjoy having this feeling without any expectations whatsoever,

310
00:26:02.440 --> 00:26:05.119
nothing that you need to do, nothing that you need

311
00:26:05.119 --> 00:26:11.400
to say or think. You just are in this moment

312
00:26:12.119 --> 00:26:18.240
how you are, without any judgment, any opinions. So yeah,

313
00:26:18.240 --> 00:26:26.839
it can be quite nice. So listening to soft sounds

314
00:26:28.039 --> 00:26:34.079
it's really good for the brain. Whether it's listening to

315
00:26:34.200 --> 00:26:43.960
me just talking, whether it's listening to soft music. It's

316
00:26:44.000 --> 00:26:50.039
all about engaging your brain regions which are associated with

317
00:26:50.079 --> 00:26:55.079
that physical sensation modulation that part.

318
00:26:54.920 --> 00:26:55.559
Of your brain.

319
00:27:00.359 --> 00:27:05.799
Really just your system, the various nerves in your body

320
00:27:07.759 --> 00:27:13.599
helps to just calm everything down. It's almost, I think,

321
00:27:13.680 --> 00:27:21.599
with something very powerful about sound, whether it's a soft voice,

322
00:27:21.960 --> 00:27:30.640
whether you're taking in positive words or positive ideas that

323
00:27:30.720 --> 00:27:33.000
are actually soaking into your mind.

324
00:27:32.839 --> 00:27:33.559
And your body.

325
00:27:33.880 --> 00:27:41.279
But whether it's music, it seems to reach more than

326
00:27:41.480 --> 00:27:46.119
just your ears. It's almost like the music or the

327
00:27:46.359 --> 00:27:52.119
sound or the voices physically reaching the parts of your body,

328
00:27:54.559 --> 00:28:01.359
which I think is quite nice. I mean, studies have

329
00:28:01.480 --> 00:28:07.200
been done where demonstrations, yeah, demonstrations have been done where

330
00:28:07.279 --> 00:28:13.799
twelve week program incorporated singing and breathing exercises can improve

331
00:28:14.920 --> 00:28:21.319
how someone feels an overall well being with people with

332
00:28:21.359 --> 00:28:26.640
physical issues, and then you've got I mean, it's a

333
00:28:26.799 --> 00:28:33.079
fine line really with like guided imagery. Guided imagery is

334
00:28:33.640 --> 00:28:39.319
pretty much taken from hypnosis. They call it guided imagery

335
00:28:39.400 --> 00:28:42.880
because not everyone liked the idea of hypnosis in the past.

336
00:28:44.759 --> 00:28:52.079
But visualizing something is when you don't need hypnosis to

337
00:28:52.160 --> 00:28:54.759
do this, and I think that's what it is.

338
00:28:54.920 --> 00:28:55.279
People.

339
00:28:56.200 --> 00:28:59.599
You know, thirty forty years ago whenever they started doing

340
00:28:59.680 --> 00:29:05.519
guy did imagery realize that just by imagining yourself being

341
00:29:05.599 --> 00:29:10.240
in a place like a calm place. Some people that

342
00:29:10.279 --> 00:29:14.920
would be lying on a beach listening to the waves

343
00:29:14.960 --> 00:29:19.920
on the shore. Other people that might be lying in

344
00:29:19.960 --> 00:29:23.839
the tent with the rain falling on a tent and

345
00:29:23.880 --> 00:29:29.559
making that lovely sound. And it could be different for everyone.

346
00:29:30.359 --> 00:29:35.880
Some people that could be cycling in the mountains. You know,

347
00:29:35.960 --> 00:29:47.880
everyone's different. And by imagining these visual mental experiences, and

348
00:29:47.960 --> 00:29:53.880
the more vivid they are, your mind doesn't seem to

349
00:29:54.079 --> 00:30:00.000
know the difference between what you're thinking and what's really

350
00:30:00.200 --> 00:30:09.720
happening as far as how it responds. And sometimes it

351
00:30:09.720 --> 00:30:16.440
can be nice just to close your eyes and just

352
00:30:16.559 --> 00:30:23.839
imagine yourself relaxing, Imagine yourself feeling really really calm, Imagine

353
00:30:23.880 --> 00:30:32.279
your body just melting away, and then you've got progressive

354
00:30:32.440 --> 00:30:38.519
muscle relaxation PMR. I'm not really good with the whole

355
00:30:38.640 --> 00:30:40.240
PMR and whatever.

356
00:30:39.960 --> 00:30:42.680
I just say the whole word. It's easy for me.

357
00:30:44.680 --> 00:30:49.240
And this is something that is that I kind of

358
00:30:49.279 --> 00:30:55.640
started doing many years ago. It's just a standard kind

359
00:30:55.640 --> 00:30:59.799
of start out really focusing and there's two different ways

360
00:30:59.799 --> 00:31:02.799
of doing it. I would splicely more than two ways.

361
00:31:02.799 --> 00:31:07.440
But you can do a body scan where you focus

362
00:31:07.480 --> 00:31:13.039
on the different parts of your body without doing anything,

363
00:31:13.440 --> 00:31:18.000
just you know, focusing on your forehead, focusing on your eyes,

364
00:31:18.400 --> 00:31:23.720
focusing on your jaw, not trying to relax your forehead,

365
00:31:24.759 --> 00:31:29.319
not trying to relax your eyes and not trying to

366
00:31:29.359 --> 00:31:33.680
relax your jaw, Focusing on the back of your neck,

367
00:31:34.200 --> 00:31:39.480
your shoulders, but not trying to relax the back of

368
00:31:39.519 --> 00:31:46.720
your neck or your shoulders, and your arms, your hands,

369
00:31:47.000 --> 00:31:56.799
your fingers, your legs, feet, toes, chests, stomach, and back,

370
00:31:57.559 --> 00:32:02.000
not trying to relax all those parts, but being aware

371
00:32:02.119 --> 00:32:09.079
of them, just noticing them. So that's a little bit

372
00:32:09.559 --> 00:32:16.640
different from the progressive muscle relaxation. And I learned that

373
00:32:16.680 --> 00:32:20.799
actually the progressive muscle relaxation from an audio I used

374
00:32:20.839 --> 00:32:26.480
to listen to in about nineteen ninety nine or ninety eight,

375
00:32:27.519 --> 00:32:31.519
and it was a meditation, but it was also there

376
00:32:31.599 --> 00:32:36.640
was a muscle relaxation part of it. And I like

377
00:32:36.720 --> 00:32:40.559
that because back in them days I was a little

378
00:32:40.599 --> 00:32:46.359
bit I wasn't I wasn't the most relaxed person in

379
00:32:46.400 --> 00:32:52.240
my twenties. So I used to just listen to this

380
00:32:52.519 --> 00:32:58.319
guided relaxation session. And I used to enjoy the progressive

381
00:32:58.519 --> 00:33:03.440
muscle relaxation starting from my head going all the way down,

382
00:33:03.559 --> 00:33:06.920
and it was it was easier about then because I

383
00:33:06.960 --> 00:33:09.880
had some muscles as well. I mean, I don't know

384
00:33:09.920 --> 00:33:15.680
if they can do progressive fatty tissue relaxation for people

385
00:33:15.759 --> 00:33:19.640
like me, but I find it helps.

386
00:33:20.279 --> 00:33:24.440
You can do both as long as you're careful with it.

387
00:33:24.519 --> 00:33:25.519
You know, don't.

388
00:33:27.799 --> 00:33:30.359
It's because what I mean is if you can tense

389
00:33:31.400 --> 00:33:36.079
the muscles and just let it go, or you don't

390
00:33:36.079 --> 00:33:38.920
even have to do that. You can just focus on

391
00:33:39.039 --> 00:33:41.640
a part of your body. So if there's a part

392
00:33:41.720 --> 00:33:44.720
maybe that's injured, then just focus on it. There's no

393
00:33:45.319 --> 00:33:48.400
tense or tension or anything like that.

394
00:33:48.480 --> 00:33:49.319
It required.

395
00:33:51.319 --> 00:33:53.559
But then you can focus on the different parts of

396
00:33:53.599 --> 00:34:01.799
your body and instead of actually just saying to yourself

397
00:34:01.880 --> 00:34:06.200
or thinking to yourself, don't try and change it. Just

398
00:34:06.279 --> 00:34:09.800
allow it to be how it is, which in itself

399
00:34:10.800 --> 00:34:20.320
creates relaxation. You can be a bit more proactive and say, well, okay,

400
00:34:21.599 --> 00:34:31.360
I'd like my eyes to relax more, and your jaw

401
00:34:32.159 --> 00:34:44.360
is relaxing more, your forehead relaxes more, the back of

402
00:34:44.400 --> 00:34:53.079
your neck and your shoulders relaxes more. The whole of

403
00:34:53.119 --> 00:34:56.360
your back from the top of your back all the

404
00:34:56.400 --> 00:35:04.159
way down to your lower back relaxes more. Your chest

405
00:35:04.400 --> 00:35:16.519
and your stomach relaxes more. Your arms, hands and fingers

406
00:35:18.679 --> 00:35:28.599
relaxes more. Your hips, your buttocks, and your groin relaxes more.

407
00:35:32.519 --> 00:35:40.480
Your thighs, knees, calfs, shins, your ankles, feet and toes

408
00:35:42.239 --> 00:35:48.679
relaxes more. So that's kind of something that I might

409
00:35:48.840 --> 00:35:55.440
have done. And it's pretty much a suggestion.

410
00:35:57.039 --> 00:35:57.800
You could do it.

411
00:35:57.880 --> 00:36:01.920
You could just say I'd like my whole body or

412
00:36:01.960 --> 00:36:04.840
my whole body is going to relax. You can do

413
00:36:04.840 --> 00:36:11.599
it as a question, please relax my whole body, Please

414
00:36:11.920 --> 00:36:18.599
slow down your mind, see whatever, and you can just

415
00:36:18.800 --> 00:36:24.519
ask your brain to do this for you. And it's

416
00:36:24.519 --> 00:36:28.679
not like you're asking for anything weird. You're asking for

417
00:36:28.800 --> 00:36:33.199
things that are good for you. You're asking for things

418
00:36:33.480 --> 00:36:41.679
that are useful for you. So these other things mindfulness

419
00:36:41.719 --> 00:36:49.920
based stress reduction. So there's something quite I've learned this

420
00:36:51.000 --> 00:36:56.079
as well. I actually went on a course once. It

421
00:36:56.239 --> 00:37:01.760
was a meditation, mindful based, mindful illness based chronic pain

422
00:37:01.800 --> 00:37:06.039
relief course, and it was about teaching people but also

423
00:37:06.440 --> 00:37:09.599
for people with chronic pain as well. And it was

424
00:37:09.639 --> 00:37:15.320
all based on mindfulness and that meditation, and it was

425
00:37:15.360 --> 00:37:18.280
part of a Buddhist It was coming up from a

426
00:37:18.280 --> 00:37:26.760
Buddhist perspective, but not just for Buddhists, so it was

427
00:37:28.280 --> 00:37:34.039
incorporated meditation. This it didn't have any yoga. I tried

428
00:37:34.119 --> 00:37:47.119
jog at once, and I didn't realize that being stretched

429
00:37:47.159 --> 00:37:51.760
out on a floor and bending over in a room

430
00:37:52.760 --> 00:37:58.400
full of other people, I really didn't. I underestimated the

431
00:37:58.440 --> 00:38:03.000
amount of noise my bum would I did, I let

432
00:38:03.000 --> 00:38:10.239
out some wind and weirdly enough, because it was quite

433
00:38:10.239 --> 00:38:12.400
a small room, there wasn't a lot of air in there.

434
00:38:12.519 --> 00:38:13.519
There was no windows.

435
00:38:15.599 --> 00:38:21.920
It wasn't as funny as you'd imagine. And my little

436
00:38:21.960 --> 00:38:24.960
idea of maybe we never know, I mean, I go

437
00:38:25.039 --> 00:38:29.000
to I go to yoga, I might because there was

438
00:38:29.039 --> 00:38:32.239
a few people that I knew, you never might get

439
00:38:32.239 --> 00:38:36.480
to talk to them go through tea or coffee afterwards. Yeah,

440
00:38:36.519 --> 00:38:43.320
that option wasn't available after that. In fact, I had

441
00:38:43.320 --> 00:38:46.360
to move town. I had to move. But other than that,

442
00:38:46.519 --> 00:38:50.519
it's good. But I didn't, you know, Yoga's wasn't really

443
00:38:50.559 --> 00:38:58.320
for my body or my bum. But the meditation very much.

444
00:38:58.360 --> 00:39:04.079
I mean, yoga is meditation, it's just physically it's a

445
00:39:04.119 --> 00:39:17.480
physical meditation. So it's with the mindfulness based thing, very

446
00:39:17.519 --> 00:39:23.239
much focused on just being in the moment, but also

447
00:39:24.360 --> 00:39:29.480
realizing that you can focus on your whole body instead

448
00:39:29.480 --> 00:39:34.239
of just focusing on one part of your body or

449
00:39:34.920 --> 00:39:40.320
you know, those parts that maybe you've not felt very

450
00:39:40.400 --> 00:39:45.960
kindly towards. And there's also a little you know, there's

451
00:39:46.000 --> 00:39:49.760
something to be said for making friends with your body,

452
00:39:51.519 --> 00:39:56.360
being grateful, saying thank you to the different parts of

453
00:39:56.400 --> 00:40:00.639
your body for everything they do for you. Because this

454
00:40:00.800 --> 00:40:04.400
face and our bodies are pretty amazing. I mean, mine

455
00:40:04.400 --> 00:40:07.280
doesn't look very amazing anymore, but I'm not sure if

456
00:40:07.320 --> 00:40:09.960
it ever really did, but it's still amazing what it does.

457
00:40:12.119 --> 00:40:22.719
So there's something about saying thank you or making friends

458
00:40:23.320 --> 00:40:27.400
because it can seem I'm pretty sure. I mean, there

459
00:40:27.440 --> 00:40:30.440
has been times in the past Vinnie's trying to get

460
00:40:30.440 --> 00:40:37.719
my attention if I ignore him or stop hopefully, there

461
00:40:37.760 --> 00:40:40.480
were times when my lower back when I did not like,

462
00:40:40.679 --> 00:40:44.880
I did not like that part of my body, did

463
00:40:44.920 --> 00:40:46.079
you hear Can you hear him going?

464
00:40:48.400 --> 00:40:48.960
That's Vinny?

465
00:40:49.639 --> 00:40:51.079
So he's at the side of me because I'm not

466
00:40:51.119 --> 00:40:54.559
looking at him. If I looked at him and start

467
00:40:54.639 --> 00:40:57.119
jumping up at me, because I'm not looking at him,

468
00:40:57.440 --> 00:41:00.000
he's thinking how can I get hold of him?

469
00:41:00.280 --> 00:41:03.440
It's just like he's not hearing me what's going on.

470
00:41:06.440 --> 00:41:12.559
So with the I've kind of felt that I had

471
00:41:12.599 --> 00:41:15.000
to I needed to make friends with my lower back

472
00:41:15.400 --> 00:41:20.960
because it seemed to be turning into an enemy and

473
00:41:21.079 --> 00:41:24.880
that's not a good it's not a good way to

474
00:41:24.960 --> 00:41:32.400
view a part of your body. And my hostility towards

475
00:41:32.400 --> 00:41:37.760
my lower back seemed to be mirroring towards me. So

476
00:41:37.840 --> 00:41:44.840
when I started to think kindly towards my lower back especially,

477
00:41:44.960 --> 00:41:47.320
you know, in a sense of all it does for me,

478
00:41:47.559 --> 00:41:51.599
all it has done for me for over a half

479
00:41:51.639 --> 00:41:55.639
a century, you know, it's done a pretty good job,

480
00:41:56.079 --> 00:42:06.840
done a very good job, and that hostility reduced and

481
00:42:07.039 --> 00:42:12.360
in them in the same way, the physical sensations change

482
00:42:14.199 --> 00:42:24.440
as well, so you've got different guided relaxation. There's different

483
00:42:24.480 --> 00:42:30.119
things you can do. I mean, there's these biofeedback machines.

484
00:42:30.239 --> 00:42:31.480
Where you can actually.

485
00:42:32.920 --> 00:42:39.239
Control your pulse rate and you can control things by

486
00:42:39.360 --> 00:42:42.519
seeing it. If you see the number, you know, pulse

487
00:42:42.599 --> 00:42:45.280
rate weather, just by focusing on it going down. It

488
00:42:45.320 --> 00:42:51.320
can go down. It's pretty powerful stuff. So we do

489
00:42:51.400 --> 00:42:55.599
have a lot more control over some of those automatic things.

490
00:42:58.679 --> 00:43:03.519
And once we the automatic system, that part of our

491
00:43:04.000 --> 00:43:07.400
brain and body that does its thing, if we let

492
00:43:07.440 --> 00:43:15.199
it know that maybe you would like more comfort, more relaxation,

493
00:43:16.800 --> 00:43:24.840
a more peaceful mind, a slow down thoughts, then it

494
00:43:24.880 --> 00:43:30.920
maybe it will listen and get that to you. I

495
00:43:31.079 --> 00:43:32.920
tell you what I like to do. I like to

496
00:43:32.960 --> 00:43:39.920
think this way is when I talk to people, it's

497
00:43:40.039 --> 00:43:44.800
not just your mind and talking to it's also your body,

498
00:43:46.519 --> 00:43:51.079
and your body hears my words your body. Maybe it's

499
00:43:51.159 --> 00:43:54.320
not the word so much. Maybe it's the tone. Maybe

500
00:43:54.360 --> 00:43:59.840
it's because there are vibrations that go through and you know,

501
00:44:00.480 --> 00:44:03.760
through the air with sound and there obviously I said

502
00:44:03.760 --> 00:44:07.400
a word obviously there twice for some reason, but obviously

503
00:44:08.960 --> 00:44:17.199
and perhaps that's what it is, that vibration that travels

504
00:44:17.480 --> 00:44:20.320
not just to your ears, but also to the different

505
00:44:20.320 --> 00:44:27.000
parts of your body. And because it's positive words, it

506
00:44:27.039 --> 00:44:33.679
has a positive effect on the different parts of your body.

507
00:44:33.719 --> 00:44:39.239
And because we've been talking about relaxing and all that stuff,

508
00:44:42.639 --> 00:44:46.280
it's kind of it would be difficult. I think it'd

509
00:44:46.280 --> 00:44:51.199
be quite difficult not to relax. You know, if you

510
00:44:51.320 --> 00:44:55.639
talk about and you know what else, I noticed that

511
00:44:55.760 --> 00:45:01.920
I feel more relaxed and my lower back feels more relaxed,

512
00:45:03.440 --> 00:45:06.840
even though the only time I focus on my lower

513
00:45:06.880 --> 00:45:12.480
back is when I mention it. The rest of the time,

514
00:45:13.559 --> 00:45:17.960
I'm focusing on what I'm saying or I'm focusing you know,

515
00:45:18.000 --> 00:45:20.880
if I talk about my eyes, or if I talk

516
00:45:20.920 --> 00:45:31.440
about relaxing your feet, I'm focusing on my feet. So

517
00:45:31.519 --> 00:45:36.840
there's lots of different ways. I think in a way,

518
00:45:37.079 --> 00:45:42.320
the more often we think about something, it changes the

519
00:45:42.400 --> 00:45:45.639
neural pathways. I mean, this is just a just a

520
00:45:45.760 --> 00:45:55.199
scientific fact. So the more you imagine the let's say,

521
00:45:55.400 --> 00:45:58.639
listening to me, well, the more often you listen to me,

522
00:45:59.320 --> 00:46:02.679
the more relaxed you feel, and the more comfort you feel.

523
00:46:04.199 --> 00:46:05.199
And then the more.

524
00:46:05.000 --> 00:46:08.039
Often you listen to me is like you're you're kind

525
00:46:08.079 --> 00:46:12.840
of cutting your way through a through a forest, you know,

526
00:46:13.639 --> 00:46:15.440
and making the pathway.

527
00:46:16.719 --> 00:46:18.119
To the point where.

528
00:46:19.519 --> 00:46:23.800
It's so clear and you can get to where you

529
00:46:23.840 --> 00:46:27.800
want to go really quickly. You can go from where

530
00:46:27.880 --> 00:46:30.239
you are to feeling or where you were to feeling

531
00:46:30.360 --> 00:46:36.639
completely relaxed where you are now in an instant because

532
00:46:36.679 --> 00:46:40.480
you've made that pathway, and each way, each time you

533
00:46:41.440 --> 00:46:46.559
travel that pathway, it gets wider, the ground gets more

534
00:46:46.559 --> 00:46:50.840
trampled down, so and you get to see more things,

535
00:46:51.840 --> 00:46:59.159
to the point where it's almost huge pathway, really wide, really.

536
00:46:59.000 --> 00:47:01.960
Just it's great. So that seems to be the way

537
00:47:02.000 --> 00:47:06.039
it is with the brain, with neural pathways.

538
00:47:08.119 --> 00:47:10.719
So it's quite nice. I quite like the idea of that.

539
00:47:11.239 --> 00:47:17.079
I mean, it is how it works. But isn't it

540
00:47:17.159 --> 00:47:23.760
nice to know that there's some benefit to putting up

541
00:47:23.800 --> 00:47:28.480
with me waffling on, because you know, it's like, I know,

542
00:47:28.599 --> 00:47:31.480
some people maybe think, well, who.

543
00:47:31.360 --> 00:47:34.480
Is this bloke? He just keeps talking. I don't know

544
00:47:34.480 --> 00:47:39.440
what he's talking about. He's just talking about stuff. But

545
00:47:39.480 --> 00:47:43.280
when you think that it's actually helping, it's beneficial and

546
00:47:43.320 --> 00:47:47.199
it's useful, it's.

547
00:47:47.039 --> 00:47:50.880
Not so bad, not so bad. In fact, it's probably

548
00:47:50.920 --> 00:47:56.639
better than that. I've actually started listening to my own

549
00:47:56.679 --> 00:48:05.079
recordings recently, relaxing. It's weird. I mean, I know, you think, well, yeah,

550
00:48:05.400 --> 00:48:08.840
surely you should know it's relaxing. Yeah, I mean I

551
00:48:08.920 --> 00:48:12.639
listen occasionally anyway, because it's I have to when I'm

552
00:48:12.639 --> 00:48:15.880
doing the editing, and every now and then I listen

553
00:48:16.079 --> 00:48:18.639
just to sort of see where the vibe is and

554
00:48:18.679 --> 00:48:23.440
how I am and how I sound. But I've been

555
00:48:23.480 --> 00:48:26.800
listening probably a few times a week now to the

556
00:48:26.800 --> 00:48:35.320
different recordings and always felt I always fall asleep, always

557
00:48:35.320 --> 00:48:45.599
feel relaxed. Yeah, anyway, that's the end of this. Let

558
00:48:45.639 --> 00:48:48.400
me boil your pain away. It's been a little bit

559
00:48:48.480 --> 00:48:50.760
different from some of the others. Everything I do is

560
00:48:50.760 --> 00:48:54.920
going to be different. It's I think it's been a

561
00:48:54.920 --> 00:48:58.199
little bit more focused, and sometimes how I do stuff,

562
00:49:02.119 --> 00:49:05.440
it's almost felt a little bit like a relaxation session,

563
00:49:05.880 --> 00:49:07.519
which it wasn't supposed to be.

564
00:49:08.480 --> 00:49:09.199
I mean, it's good.

565
00:49:09.599 --> 00:49:11.719
I always I like to think that everything I do

566
00:49:12.639 --> 00:49:20.679
is ultimately a relaxation session. But this, yeah, it's felt nice.

567
00:49:20.800 --> 00:49:24.719
I feel relaxed, I feel calm. I hope that you

568
00:49:24.800 --> 00:49:31.119
do too. Maybe let me know how you feel. So

569
00:49:31.199 --> 00:49:35.920
I'm going to go now. Thank you for listening. Remember

570
00:49:36.159 --> 00:49:39.519
to be kind to yourself because you do deserve to

571
00:49:39.559 --> 00:49:47.960
be happy, and be gentle with yourself because you deserve

572
00:49:48.239 --> 00:49:50.760
to feel safe.

573
00:49:51.519 --> 00:50:02.400
Lots of love. Bye.

574
00:50:02.920 --> 00:50:17.519
Relax in a more deep and meaningful way, maybe in

575
00:50:17.559 --> 00:50:23.119
a way that can not just allow you to feel

576
00:50:24.480 --> 00:50:33.679
calmer now and throughout the time we spend together here,

577
00:50:35.719 --> 00:50:41.440
not just relaxed at the end of the recording when

578
00:50:41.440 --> 00:50:48.119
it's finished and you can enjoy that sense of comfort

579
00:50:48.320 --> 00:51:03.199
and peace, but also I think it would be nice

580
00:51:03.320 --> 00:51:23.119
to have those feelings of relaxation continue for longer after

581
00:51:23.199 --> 00:51:33.800
the recording has ended, so that you can still benefit

582
00:51:36.639 --> 00:51:43.920
from listening to my voice, maybe in a few hours time,

583
00:51:45.840 --> 00:51:59.320
perhaps tomorrow, and then by listening regularly, especially if you

584
00:51:59.480 --> 00:52:04.159
find like some people do and myself as well, I

585
00:52:04.280 --> 00:52:11.039
sometimes I find one particular recording that really resonates with me,

586
00:52:15.400 --> 00:52:17.880
and I just listened to it over and over again

587
00:52:20.039 --> 00:52:33.079
every morning, every evening. There was this recording from We're

588
00:52:33.079 --> 00:52:38.840
going back to about nineteen ninety nine. It wasn't hypnosis,

589
00:52:38.920 --> 00:52:44.199
but it was a guided visualizations. It kind of was hypnosis, really,

590
00:52:46.679 --> 00:52:51.880
and I managed to find it again and it still

591
00:52:51.960 --> 00:52:57.559
has the same effect on me. And part of it

592
00:52:57.719 --> 00:53:12.440
was the person's voice relaxed me, just felt so peaceful,

593
00:53:14.559 --> 00:53:21.039
and I'd look forward to listening to her in the

594
00:53:21.119 --> 00:53:31.840
morning and in the evening. And I knew before even

595
00:53:32.599 --> 00:53:41.079
pressing the play button that since I've done that pressed

596
00:53:41.079 --> 00:53:49.639
the play button. This is in the days of CD

597
00:53:49.840 --> 00:53:58.519
players pressed the play button. In fact, it might have

598
00:53:58.559 --> 00:54:03.000
even been a tape recorder. I'd lie down on the

599
00:54:03.079 --> 00:54:16.480
bed and then even without necessarily listening to her words

600
00:54:19.800 --> 00:54:29.159
because I had them memorized. Really, it was as if

601
00:54:29.199 --> 00:54:40.400
my body knew exactly what to do, and the muscles

602
00:54:40.679 --> 00:55:02.039
just almost went into automatic relaxation, and I remember my

603
00:55:02.199 --> 00:55:16.119
mind would slow down. Now. Now, I was listening to

604
00:55:16.199 --> 00:55:25.480
this recording in the early days of learning hypnosis, and

605
00:55:25.679 --> 00:55:34.599
long before I ever made any videos or audio recordings myself,

606
00:55:35.800 --> 00:55:39.159
because I didn't start doing that till two thousand and six,

607
00:55:46.079 --> 00:56:02.000
I knew, I knew how helpful I found being able

608
00:56:02.079 --> 00:56:11.119
to just let go, to have that trust in the

609
00:56:11.239 --> 00:56:21.599
person that I'm listening to, knowing that it's going to

610
00:56:21.639 --> 00:56:32.480
be just as relaxing, if not more so. Each time

611
00:56:32.719 --> 00:56:45.199
you hear my voice, you may feel the same. Some

612
00:56:45.559 --> 00:56:59.760
people have been listening to me for over a decade,

613
00:57:00.559 --> 00:57:04.599
maybe not solidly, obviously not twenty four hours a day,

614
00:57:06.360 --> 00:57:20.440
but maybe people come back. Some people maybe listen every day.

615
00:57:24.599 --> 00:57:32.679
That's something that I do which you may not realize

616
00:57:33.000 --> 00:57:51.559
by listening, is when I record these recordings. Now, for example,

617
00:57:56.119 --> 00:58:08.280
I also am affected by the words that I say.

618
00:58:09.159 --> 00:58:15.679
So if I said to you focus on your feet,

619
00:58:18.079 --> 00:58:25.920
notice your feet relaxing. I will be focusing on my feet.

620
00:58:30.719 --> 00:58:48.119
I will be noticing my feet relaxing. If I said,

621
00:58:48.239 --> 00:58:55.920
focus on your hands, and maybe notice the difference between

622
00:58:55.960 --> 00:59:06.239
each hand. Perhaps notice the the air in the room,

623
00:59:06.719 --> 00:59:12.239
the temperature of the room. On the backs of your hands.

624
00:59:19.360 --> 00:59:23.280
You may start to notice what almost feels like a

625
00:59:23.400 --> 00:59:31.360
very light breeze, even though there may not be any

626
00:59:31.840 --> 00:59:36.760
type of breeze at all where you are right now.

627
00:59:44.960 --> 00:59:55.559
And as you become aware of your hands, I'm also

628
00:59:55.920 --> 01:00:24.119
aware of how relaxed my hands our feeling now. And

629
01:00:24.280 --> 01:00:31.199
when it comes to potentially drifting off to sleep, which

630
01:00:31.280 --> 01:00:45.800
may be the reason you're listening, I also feel drowsy

631
01:00:47.639 --> 01:01:01.159
when I make these recordings. I also notice my mind drifting.

632
01:01:09.039 --> 01:01:21.639
In fact, at times I've actually fallen asleep without even noticing,

633
01:01:26.519 --> 01:01:35.599
and then I carry on talking. And it's only where

634
01:01:35.920 --> 01:01:45.039
I listen back to do the editing I hear snoring,

635
01:01:46.920 --> 01:01:54.239
and I think I don't remember snoring. I remember talking.

636
01:01:57.079 --> 01:02:04.320
This snoring was a pig turned up. That's why I

637
01:02:04.360 --> 01:02:12.480
sound like when I snore. How I get really into

638
01:02:12.559 --> 01:02:32.639
the whole experience. I don't know how you feel, how relaxed.

639
01:02:32.760 --> 01:02:42.880
Do you feel in your feet? How relaxed you feel

640
01:02:43.039 --> 01:03:09.679
in your hands? I have noticed more and more that

641
01:03:09.880 --> 01:03:26.039
the more relaxed, deeper level of comfort you feel, the

642
01:03:26.239 --> 01:03:46.840
easier your breathing becomes. It's almost like that additional muscle relaxation.

643
01:03:51.199 --> 01:04:12.199
So this allows you to breathe easier without necessarily focusing

644
01:04:14.400 --> 01:04:40.519
on your breath. However, being able to notice the ease.

645
01:04:43.400 --> 01:04:44.239
In which.

646
01:04:51.519 --> 01:05:10.000
You breathe so naturally. M Yeah, you breathe so very

647
01:05:10.239 --> 01:05:59.159
easily and smoothly. Whenever I imagine my breathing improving, when I've

648
01:05:59.199 --> 01:06:15.000
got my eye closed, I tend to visualize a beautiful

649
01:06:15.199 --> 01:06:32.280
field with trees and flowers producing all that life giving oxygen.

650
01:06:52.480 --> 01:07:08.159
It feels nice too, if nothing else, just taking some

651
01:07:08.599 --> 01:07:51.360
time away from everything, enjoying that feeling of peace serenity

652
01:08:02.880 --> 01:08:38.359
with a joyful heart. Time seems to just drip by,

653
01:08:39.640 --> 01:09:29.520
so very slowly, relaxed, so deeply peaceful, completely unattached to

654
01:09:30.359 --> 01:10:27.359
any thoughts whatsoever in this moment, completely free, noticing that

655
01:10:34.880 --> 01:11:21.479
your mind has slowed down. Slowed down because nothing really

656
01:11:21.680 --> 01:11:52.239
requires your attention. You can enjoy the physical sensations of

657
01:11:52.399 --> 01:12:04.880
allowing the stress to rip out of your body to

658
01:12:04.960 --> 01:12:29.680
appain out of every part of your body being released

659
01:12:34.960 --> 01:13:16.840
from your brain, un your mind slowly but surely, the muscles, singles,

660
01:13:32.439 --> 01:14:28.439
relax ras so very deeply, relct so deeply, and the feelings,

661
01:14:30.880 --> 01:14:55.800
the pleasant feelings in your arms and shoulders, deepening each

662
01:14:56.199 --> 01:15:34.159
part of your body further and deeper and deeper. Noticing

663
01:15:37.520 --> 01:16:04.359
the feelings in the back of your neck, feelings in

664
01:16:04.399 --> 01:16:53.880
your wrists, muscles. In front of your body, I all say,

665
01:17:03.720 --> 01:17:43.000
feeling peaceful, deeply, there's a sense of peace spreads through

666
01:17:44.520 --> 01:18:28.079
your fairy core. Even when you focus on your mind,

667
01:18:34.239 --> 01:19:44.720
your mind becomes bef and slower. Heeven deeper, relaxing, so

668
01:19:45.319 --> 01:20:22.560
very slow, his stomach peace for in your stomach.

669
01:20:44.640 --> 01:20:45.319
Look back.

670
01:20:50.720 --> 01:21:19.560
Notice notice how relaxed you'd never feel in the hole

671
01:21:19.920 --> 01:21:52.760
of your back. Your spy from your brain all the

672
01:21:52.840 --> 01:22:01.560
way down the middle of your back, sindy and receiving

673
01:22:03.960 --> 01:22:35.880
millions of messages every day, deep comfort, increasing deeply relaxed,

674
01:23:05.920 --> 01:23:40.560
your knees, legs, spreading those signals down a spine or

675
01:23:40.680 --> 01:24:04.039
cord into air. Every part of your body, your sins

676
01:24:04.239 --> 01:24:52.000
and your half muscles. We are outbows feelings of peace

677
01:24:54.920 --> 01:25:08.760
and tranquility, breading through your body, tips of your toes,

678
01:25:13.119 --> 01:25:24.319
to your eyes, your fingers, all the way.

679
01:25:24.319 --> 01:25:25.359
Till you lower back.

680
01:25:27.319 --> 01:25:27.760
Mhm.

681
01:25:37.159 --> 01:26:51.079
Lettinger retinker peace, drifting mind just wandering away, happy to

682
01:26:51.319 --> 01:27:56.560
let go, let go completely lecko so tranquil her whole body,

683
01:28:00.840 --> 01:30:23.720
enjoying a sensor, letting go for more pe enjoying the space,

684
01:30:26.079 --> 01:32:36.600
this space of peace and safety. So firy, hey y,

685
01:32:37.680 --> 01:33:01.760
let him go. Maybe we can just focus on the

686
01:33:01.920 --> 01:33:37.199
different parts of your body, just to notice your forehead

687
01:33:37.520 --> 01:34:42.119
and your eyes mutual, so loose, noticing the sense of

688
01:34:42.439 --> 01:36:47.279
complete freedom, absolute freedom, es y peace for energy, peace

689
01:36:47.920 --> 01:36:56.039
to breathe, so much easier.

690
01:37:36.479 --> 01:37:36.800
Loose.

691
01:37:58.119 --> 01:37:59.479
You may have.

692
01:38:02.520 --> 01:39:03.279
You may not have noticed your mind drifting, peaceful, moveingly,

693
01:39:03.319 --> 01:39:23.560
even more deeply in the direction of total blissful pace,

694
01:39:27.720 --> 01:41:31.199
blissful pace, terrefting out to pace. Come so calm, let

695
01:41:31.279 --> 01:42:42.760
him go, peace with mind rexed firty c relax cy relaxed.

696
01:43:07.239 --> 01:43:40.600
Your body feels almost invisible, so very relaxed. I'm peaceful, so.

697
01:43:48.279 --> 01:44:00.119
Peace m.

698
01:44:04.840 --> 01:44:12.279
Uh like.

699
01:44:36.960 --> 01:44:53.760
Fair And you could start to notice that you are

700
01:44:53.960 --> 01:45:05.520
feeling more relaxed, even though I've no purposely focused your

701
01:45:05.680 --> 01:45:14.079
mind upon that sense of physical comfort that is growing

702
01:45:14.199 --> 01:45:23.079
within you throughout your body and your mind starts to

703
01:45:23.159 --> 01:45:33.479
slow down, and that could be almost in recognition of

704
01:45:35.520 --> 01:45:47.600
I guess my speech not being particularly fast, and things

705
01:45:47.960 --> 01:46:00.720
just generally feel calmer. Just by listening to my voice,

706
01:46:01.119 --> 01:46:08.039
you give yourself an opportunity to take a break from

707
01:46:08.119 --> 01:46:14.720
the day, take a break from your life as it is,

708
01:46:18.079 --> 01:46:25.680
and to give yourself a rest, giving yourself permission to

709
01:46:25.800 --> 01:46:31.079
take some time off, and to allow your body to

710
01:46:31.199 --> 01:46:40.920
relax and allow your mind to slow down, which in

711
01:46:41.039 --> 01:46:48.840
turn releases the tension and he stresses that you had

712
01:46:48.880 --> 01:46:58.680
in your body. It's almost as if the parts of

713
01:46:58.720 --> 01:47:10.680
your body just open up, allowing the negativity out and

714
01:47:10.760 --> 01:47:18.399
at the same time replacing that negativity with positive heathing

715
01:47:18.880 --> 01:47:26.439
energy which then fills your body up and your mind

716
01:47:26.840 --> 01:47:43.000
to also starts to appreciate those feelings of increasing confidence,

717
01:47:46.880 --> 01:48:03.479
an almost uplifting feeling, positive healing, an energy that spreads

718
01:48:03.880 --> 01:48:14.720
through your body like a wave of comfort, and all

719
01:48:14.800 --> 01:48:26.880
this comes and just allowing yourself a few minutes, maybe

720
01:48:26.960 --> 01:48:29.600
half an hour, however long you want it to be,

721
01:48:31.079 --> 01:48:43.000
to just rest and allow your mind and your body

722
01:48:45.239 --> 01:49:02.439
to almost reset itself to the settings of comfort and relaxation, calmness,

723
01:49:06.279 --> 01:49:15.680
which allows more room for feelings of pleasure and happiness

724
01:49:19.680 --> 01:49:28.680
to move around your body and into your mind, almost

725
01:49:29.319 --> 01:49:33.920
as if your mind and your body are sinking together,

726
01:49:38.159 --> 01:49:47.920
almost mirroring each other, with that growing positivity and calmness,

727
01:49:52.920 --> 01:50:00.199
and it feels nice. It really does feel nice to

728
01:50:00.319 --> 01:50:06.119
know that you are the one that has allowed yourself

729
01:50:09.479 --> 01:50:21.800
to feel more comfort and to experience more of this

730
01:50:23.479 --> 01:50:38.920
deep relaxation spreading throughout your body. And as I focus

731
01:50:40.239 --> 01:50:46.199
on each part of your body, you can notice that

732
01:50:46.199 --> 01:51:00.319
that part becomes even more relaxed just by folk focus

733
01:51:00.399 --> 01:51:08.960
in on it. It becomes even more calm and comfortable

734
01:51:11.439 --> 01:51:19.560
just by focusing. And as I move down your body,

735
01:51:20.840 --> 01:51:28.119
starting at your head, the parts that you've already focused

736
01:51:28.159 --> 01:51:37.720
on will continue to relax deeply, and those parts that

737
01:51:37.800 --> 01:51:49.479
we've not yet focused on were just automatically release any

738
01:51:49.880 --> 01:52:04.359
remain intention in anticipation of even more comfort about to come. Now.

739
01:52:06.520 --> 01:52:13.199
I'm gonna start by focusing on your forehead. Just being

740
01:52:13.319 --> 01:52:22.039
aware of the feelings of your forehead and any background

741
01:52:22.199 --> 01:52:29.239
sounds like mister Herbert the Pigeon can just allow you

742
01:52:29.279 --> 01:52:36.800
to feel even more relaxed. Just means you're in the moment.

743
01:52:39.880 --> 01:52:47.000
This isn't This isn't a sterile environment. This is the world.

744
01:52:48.680 --> 01:52:54.760
I live in the countryside, so there's lots of nature

745
01:52:55.239 --> 01:53:05.800
sounds around. So as you focus on your forehead, just

746
01:53:06.039 --> 01:53:16.079
notice how it becomes even more relaxed as you focus

747
01:53:16.079 --> 01:53:24.840
only on my voice and that part of your body.

748
01:53:25.760 --> 01:53:35.479
Moving down to your eyes, focusing on your eyes, noticing

749
01:53:36.520 --> 01:53:46.239
how your eyelids feel so heavy yet so light at

750
01:53:46.279 --> 01:53:52.760
the same time, and all the muscles around your eyes

751
01:53:52.960 --> 01:54:07.439
relaxing completely. Moving your focus down to your mouth, your lips,

752
01:54:07.880 --> 01:54:14.520
your tongue, your teeth, and your gumbs, the whole of

753
01:54:14.680 --> 01:54:29.680
your mouth relaxing, calm and lease. As you focus now

754
01:54:30.279 --> 01:54:37.119
on your jaw, not just the part of your jaw

755
01:54:37.279 --> 01:54:41.720
near your mouth and your chin, but all the way

756
01:54:41.800 --> 01:54:48.159
up the size of your face to your ears, the

757
01:54:48.439 --> 01:55:16.199
hole of your jaw, feeding more relaxed and calm. Focusing

758
01:55:16.359 --> 01:55:21.600
on your neck, the front of your neck and your

759
01:55:21.680 --> 01:55:35.039
throat relaxing and loose and calm. The sides of your neck,

760
01:55:37.039 --> 01:55:39.439
the right and left side.

761
01:55:39.159 --> 01:55:40.039
Of your neck.

762
01:55:42.760 --> 01:55:58.600
Relax and loose and calm. And now the back of

763
01:55:58.640 --> 01:56:05.239
your neck. Focus in on the back of your neck,

764
01:56:11.159 --> 01:56:15.640
letting go of any tension that may have been there

765
01:56:15.840 --> 01:56:29.479
before and enjoying that sense of increasing comfort and release

766
01:56:32.199 --> 01:56:36.199
that you can experience in the back of your neck,

767
01:56:42.479 --> 01:56:48.960
moving down your back and moving either side of your

768
01:56:49.159 --> 01:56:52.279
spine right from the top.

769
01:56:52.079 --> 01:56:53.119
Of your back.

770
01:56:54.680 --> 01:56:58.359
All the way down to the bottom of your back

771
01:57:04.359 --> 01:57:15.680
down to your lower back, and as you move up

772
01:57:15.720 --> 01:57:24.560
and down your spine, you can feel the muscles either

773
01:57:24.680 --> 01:57:38.239
side of your spine relaxing even more. And as those

774
01:57:38.359 --> 01:57:47.840
muscles relax, that sense of comfort starts to spread outwards

775
01:57:49.359 --> 01:57:59.560
from your spine into both sides of your back, the top.

776
01:57:59.359 --> 01:58:02.640
Of your back, the middle, and your lower back.

777
01:58:06.119 --> 01:58:13.279
And as you scan gently and slowly up and down

778
01:58:13.439 --> 01:58:18.560
your back, there's the muscles in the top of your

779
01:58:18.600 --> 01:58:28.560
back relax and become looser. The muscles in the middle

780
01:58:28.600 --> 01:58:35.880
of your back also seem to just almost divide from

781
01:58:35.960 --> 01:58:49.439
each other, separating and almost melting, And in your lower

782
01:58:49.479 --> 01:59:01.039
back there seems to be an extra special feeling of comfort.

783
01:59:06.279 --> 01:59:12.439
The spreads into your hips, sit down your lower back,

784
01:59:12.520 --> 01:59:20.760
get into your hips, into the area where your cosicks are,

785
01:59:24.279 --> 01:59:31.920
and into your buttocks, and all these muscles that spread

786
01:59:33.239 --> 01:59:43.000
from your lower back into your hip area start to melt,

787
01:59:47.399 --> 01:59:59.760
start to really let go. I don't even know where about.

788
02:00:00.399 --> 02:00:07.199
Focus on your shoulders, your back and your spine will

789
02:00:07.239 --> 02:00:28.479
continue to let go, continue to relax so calmly. And

790
02:00:28.520 --> 02:00:33.720
as you focus on your shoulders, you may notice that

791
02:00:33.760 --> 02:01:04.199
they're already feeling really loose, They're already feeling calm and

792
02:01:04.760 --> 02:01:17.720
feeling those muscles then move from your neck into your shoulders.

793
02:01:24.239 --> 02:01:53.760
Feel so soft and gentle, so smooth and calm, and

794
02:01:53.840 --> 02:02:06.760
the feeling in your shoulders seens to spread deep into

795
02:02:06.800 --> 02:02:17.239
your shoulders, that sense of relaxation, not just traveling deeply

796
02:02:17.640 --> 02:02:34.560
into your muscles, but also relaxing the bones and moving

797
02:02:34.680 --> 02:02:41.279
all the way to underneath your arms, relaxing.

798
02:02:42.359 --> 02:02:43.880
That whole area.

799
02:02:43.680 --> 02:02:49.079
Between the tops of your shoulders and underneath your arms.

800
02:02:52.920 --> 02:02:53.680
He then.

801
02:02:58.840 --> 02:02:59.600
You feel so.

802
02:03:01.479 --> 02:03:15.560
Relaxed and comfortable in your shoulders. Who sends that deep

803
02:03:16.359 --> 02:03:37.239
healing message into your arms And you may feel almost

804
02:03:37.359 --> 02:03:42.119
as if your arms are not even there, because they're

805
02:03:42.640 --> 02:04:25.520
so relaxed, so deeply relaxed, so hm, so calm, so pose,

806
02:04:32.960 --> 02:04:44.319
not feeling spreading all the way down your arms, two elbows,

807
02:04:48.000 --> 02:05:12.239
including your elbows, their comforts spreads or away into your

808
02:05:12.399 --> 02:05:31.039
wrists of forearments, and your wrists so heavy yet at

809
02:05:31.159 --> 02:06:14.920
the same time, so light and gentle, frek sive. Now

810
02:06:15.079 --> 02:06:54.119
on your hands, my hands, so peaceful in your hands.

811
02:07:11.319 --> 02:07:30.359
There's a sense of real peace. It just seems to

812
02:07:34.319 --> 02:07:55.199
I feel so familiar when your hands relax deeply el

813
02:08:12.960 --> 02:09:21.520
a thing is a thing is slight lest a finger tips.

814
02:09:50.039 --> 02:10:09.279
Moving your attention to the front, to your body, so comfortable,

815
02:10:20.199 --> 02:11:44.800
Move in your focus to your legs. Why my souls

816
02:11:46.920 --> 02:12:39.600
in your thighs, your knees, so relaxed, the carved muscles

817
02:12:40.920 --> 02:14:49.520
and just chance compasitly fyour the fathing a new faith,

818
02:14:56.520 --> 02:15:56.359
so peaceful, sircom say peaceful, sircom so peaceful, sycom so

819
02:15:58.359 --> 02:16:10.159
peace f RelA sin.

820
02:16:15.239 --> 02:16:16.520
Peace for.

821
02:16:20.319 --> 02:16:35.840
So calm, loving that deep relaxation, to spread your chest,

822
02:16:36.079 --> 02:17:07.399
in your stomach, so RelA, letting go everything. So I'm

823
02:17:07.399 --> 02:17:18.479
gonna start counting down now, from twenty down to one.

824
02:17:19.520 --> 02:17:22.760
You can imagine in a way it's like just walking

825
02:17:22.840 --> 02:17:28.719
down some steps and each step or twenty steps, and

826
02:17:28.799 --> 02:17:39.239
each step represents a level of comfort. Each step represents

827
02:17:41.760 --> 02:17:54.239
a deepening of that comfort, and the vervies you walk

828
02:17:54.319 --> 02:18:04.600
down those steps are deeper and more relaxed. You feel

829
02:18:06.719 --> 02:21:56.760
so Starting with number twenty twenty, nineteen eighteen, seventeen sixty

830
02:21:57.159 --> 02:26:58.280
three four four two two well five eight.

831
02:27:46.120 --> 02:30:05.239
Four nine.

832
02:29:05.959 --> 02:38:51.600
Eight seven four five four four two one. No, as

833
02:38:51.639 --> 02:39:04.719
you focus on your eyes, we're gonna count down from

834
02:39:04.920 --> 02:39:15.639
ten down to one. Focus in just on your eyes,

835
02:39:19.360 --> 02:39:27.920
your eyelids, the muscles around your eyes, your eye walls themselves,

836
02:39:29.360 --> 02:39:46.440
our whole area that makes up your eye. And as

837
02:39:46.479 --> 02:39:54.920
we count down from ten down to one, whilst focus

838
02:39:55.000 --> 02:40:10.040
in on your eyes, you'll become twice is relaxed with

839
02:40:10.360 --> 02:40:23.479
each number counting down that you may find the all

840
02:40:23.520 --> 02:40:29.680
you want to do is just drift off to sleep.

841
02:40:32.639 --> 02:40:39.280
And if that's what you want, then just allow yourself

842
02:40:39.360 --> 02:40:54.040
to do that. Now, focusing on your eyes, I'm going

843
02:40:54.120 --> 02:40:59.680
to begin counting down from ten down to one.

844
02:41:03.559 --> 02:41:13.319
Right now, ten.

845
02:41:39.120 --> 02:42:14.159
Nine eight.

846
02:43:07.559 --> 02:44:07.840
Seven four.

847
02:45:11.559 --> 02:46:23.520
Five four.

848
02:47:36.200 --> 02:50:28.920
Three two one. So counting down from ten to one

849
02:50:29.239 --> 02:50:58.520
ten nine eight seven six five four three two one.

850
02:51:00.559 --> 02:51:03.520
And maybe that was a bit too quick in order

851
02:51:03.559 --> 02:51:07.520
to relax. Maybe it's a bit too fast for you

852
02:51:07.760 --> 02:51:17.520
to notice the calming of your body, maybe even a

853
02:51:17.559 --> 02:51:21.399
little bit of pressure there, like you're counting down from

854
02:51:21.440 --> 02:51:23.639
ten to one. Would you expect me to do?

855
02:51:23.920 --> 02:51:24.239
Man?

856
02:51:25.040 --> 02:51:28.520
Expect me to just to go with floppy just because

857
02:51:28.559 --> 02:51:37.760
you're counting down. We could try it again, but this

858
02:51:37.959 --> 02:51:43.639
time I go a bit slower this time, as you

859
02:51:43.840 --> 02:51:49.159
focus on the whole of your body before we focus

860
02:51:49.200 --> 02:51:57.920
on your legs. Just notice how your body does start

861
02:52:00.280 --> 02:53:22.520
feel more relaxed with every number that I count down ten, nine, eight, seven, six, five, four, three,

862
02:53:22.799 --> 02:54:00.600
two one, And just notice how how you feel, generally,

863
02:54:00.959 --> 02:54:15.280
how your body feels. It's not necessarily even about counting

864
02:54:15.399 --> 02:54:22.639
down from ten to one. It's that space that you have,

865
02:54:23.840 --> 02:54:42.360
that space between being active physically or mentally to just

866
02:54:47.040 --> 02:54:52.239
sitting or lying down, just being there, not doing anything,

867
02:54:52.399 --> 02:55:00.239
not saying anything, or needing to think about anything. Things

868
02:55:00.319 --> 02:55:03.479
up a space, you know, a bit of a space,

869
02:55:04.399 --> 02:55:14.280
a gap. And the more I came down from ten

870
02:55:14.319 --> 02:55:21.799
to one, the bigger that gap becomes. So there's that

871
02:55:21.920 --> 02:55:34.600
gap of calmness, of comfort, relaxation. It's a nice feeling,

872
02:55:40.079 --> 02:55:48.840
and it moves those stresses or discomforts physically or emotionally,

873
02:55:49.479 --> 02:56:11.040
moves them away. Allows you to just slow down, someone

874
02:56:11.120 --> 02:56:14.319
to count again from ten down to one, and notice

875
02:56:15.120 --> 02:56:24.040
that gap widening, the gap, And as it widens, it's

876
02:56:24.079 --> 02:56:30.319
almost like the stress and attention falls into the gap

877
02:56:43.760 --> 02:57:26.760
and gives you that distance, that space. Now ten nine, eight, seven, six,

878
02:57:39.479 --> 02:59:00.280
five four three two one. How did your but you

879
02:59:00.399 --> 02:59:27.600
feel now? Can you notice that you feeling calmer, the

880
02:59:28.000 --> 02:59:58.000
feeling more relaxed as we now focus on your legs,

881
02:59:58.159 --> 03:00:18.799
just your legs. We're just gonna start with focusing on

882
03:00:19.040 --> 03:00:38.200
your thighs. Of course, it's not the most exciting thing

883
03:00:38.360 --> 03:00:44.920
to be doing, because I'm sure, like most of your

884
03:00:44.920 --> 03:00:56.639
body is not a lot going on right now. Just

885
03:00:56.799 --> 03:01:02.959
focusing on the whole of your thighs, the tops of

886
03:01:03.000 --> 03:01:09.120
your thighs, the sides of your thighs, the bottoms of

887
03:01:09.159 --> 03:01:16.200
your thighs, your outer thighs, and your inner thighs. Basically

888
03:01:16.319 --> 03:01:20.040
the whole of your thigh that leads into your hip

889
03:01:24.040 --> 03:01:34.840
and it goes down to your knee joint. Now, this

890
03:01:34.959 --> 03:01:42.440
is a big area. It's a very heavy area. It's

891
03:01:42.600 --> 03:01:49.000
very strong. Probably the strongest muscles in your body are

892
03:01:49.079 --> 03:02:05.440
in your thighs. But I don't think we perhaps give

893
03:02:05.600 --> 03:02:18.840
enough attention to our thighs. Perhaps we don't acknowledge how

894
03:02:18.920 --> 03:02:40.840
important our thighs are to our lives, how much they

895
03:02:40.879 --> 03:02:54.920
actually do for us all through our lives. And it

896
03:02:54.959 --> 03:03:00.159
may seem to sound really weird, but I think that

897
03:03:00.319 --> 03:03:08.319
all of our body parts, especially our thighs, need some TLC,

898
03:03:11.520 --> 03:03:24.200
a bit of love shown, a bit of acknowledgement. I

899
03:03:24.360 --> 03:03:33.760
thank you gratitude for what our thighs do for us.

900
03:03:39.959 --> 03:03:45.639
And I know this may sound a bit strange. Maybe

901
03:03:45.639 --> 03:03:48.440
you think, why am I surely how I should be

902
03:03:48.520 --> 03:03:53.280
out in the garden hugging a tree or something. Well,

903
03:03:57.399 --> 03:03:59.719
it's hard to set a microphone up on a tree.

904
03:04:00.760 --> 03:04:03.000
That's why I'm doing this indoors. Otherwise I would be

905
03:04:03.000 --> 03:04:06.799
outside hugging a tree. Now I can't see the television

906
03:04:06.799 --> 03:04:15.520
from the tree. If you move down to your knees

907
03:04:17.280 --> 03:04:25.280
gain such an important part. And I think we don't

908
03:04:25.319 --> 03:04:33.239
necessarily I'll speak for myself here. I don't necessarily appreciate

909
03:04:34.959 --> 03:04:40.079
all that my knees do for me until I have

910
03:04:40.159 --> 03:04:43.559
a problem with my knee. It's occasionally, if I ever

911
03:04:45.120 --> 03:04:49.159
maybe i'll bash it or it's aching for some reason.

912
03:04:50.799 --> 03:04:57.079
It's then that I realize how much it does. You know,

913
03:04:57.120 --> 03:05:03.120
the benefit of being able to use my legs without

914
03:05:04.840 --> 03:05:12.120
any kind of physical discomfort is a beautiful thing that's

915
03:05:12.319 --> 03:05:20.719
possibly not appreciated until it's temporarily removed. You know, that's comfort.

916
03:05:24.799 --> 03:05:29.440
But as you focus on your knees, regardless of how

917
03:05:29.479 --> 03:05:37.040
your knees feel, you can have that sense of gratitude

918
03:05:38.520 --> 03:05:41.200
and love to your knees for all that they do

919
03:05:41.319 --> 03:05:54.360
for you. And you can still have that attention on

920
03:05:54.440 --> 03:06:00.680
your thighs and maybe notice how your thighs feel. Maybe

921
03:06:00.920 --> 03:06:18.360
you've noticed that they are relaxing more deeply as you

922
03:06:18.520 --> 03:06:23.840
focus now on the bottoms of your legs, your shins

923
03:06:24.600 --> 03:06:30.319
and your calf muscles and the bones between your knees

924
03:06:31.040 --> 03:06:38.799
and your feet incorporate, and of course your ankles so important.

925
03:06:44.440 --> 03:06:49.680
Anyone has had even the slightest sprain of an ankle

926
03:06:50.799 --> 03:06:57.399
knows how how much we take our ankles for granted.

927
03:07:03.280 --> 03:07:05.319
And it's kind of strange in a way when you

928
03:07:05.360 --> 03:07:11.000
think that. You know, logically, our wrists are a lot

929
03:07:11.120 --> 03:07:16.000
thinner than the rest of our arms, which is okay,

930
03:07:16.079 --> 03:07:19.760
it doesn't I can't see any problem with that because

931
03:07:19.799 --> 03:07:25.879
we're just picking stuff up. But our ankles so much

932
03:07:26.079 --> 03:07:35.760
thinner than the rest of our legs, and from a

933
03:07:35.840 --> 03:07:40.719
physics perspective or logical even it doesn't really make sense

934
03:07:42.040 --> 03:07:49.440
that all this weight would ultimately be resting on your

935
03:07:49.479 --> 03:07:52.280
ankles then leading to your feet.

936
03:07:56.840 --> 03:07:58.719
That thin area.

937
03:08:00.200 --> 03:08:09.440
Bone. Yeah, it does so much great work. Supports us,

938
03:08:09.520 --> 03:08:19.520
supports our body for a lifetime, helps us to balance,

939
03:08:21.680 --> 03:08:34.520
It helps you to get around and be mobile. And

940
03:08:34.600 --> 03:08:42.440
there's the calf muscles. Of course, when I was younger,

941
03:08:42.680 --> 03:08:45.760
I couldn't see the point in calf muscles. I didn't

942
03:08:45.760 --> 03:08:51.159
seem to do anything. Okay, if I walked around on tiptoes,

943
03:08:51.879 --> 03:08:55.760
then my calf muscles get some work. But of course

944
03:08:55.799 --> 03:08:59.920
that's not true. The calf muscles are being used whenever

945
03:09:00.079 --> 03:09:12.000
we use our legs and your shins there to protect

946
03:09:13.920 --> 03:09:22.600
your lower legs, shaped in a way, almost as a

947
03:09:22.639 --> 03:09:34.959
protector for the bone, leading of course to your ankles

948
03:09:38.280 --> 03:09:44.959
and your feet. But we're not going to focus on

949
03:09:44.959 --> 03:09:47.200
your feet. We're just going to focus on the legs.

950
03:09:49.040 --> 03:09:53.680
And I realize that now that I've mentioned your feet,

951
03:09:53.760 --> 03:09:58.440
it probably focuses on them anyway, So maybe I should

952
03:09:58.479 --> 03:09:59.680
focus on your feet.

953
03:09:59.479 --> 03:09:59.959
A little bit.

954
03:10:04.000 --> 03:10:08.479
You can have them in your awareness, the same as

955
03:10:08.520 --> 03:10:12.920
you have your thighs in your awareness. Even though we

956
03:10:13.000 --> 03:10:17.000
haven't been focusing on your thighs for a few minutes,

957
03:10:18.760 --> 03:10:29.600
we've been focusing on your ankles, there's still that sensation

958
03:10:29.840 --> 03:10:45.200
of comfort in your thighs, and this that movement of

959
03:10:45.520 --> 03:10:55.000
energy because the thighs hold lots of different sensations. Of course,

960
03:10:55.040 --> 03:10:59.879
there's the muscles, the big straw muscles that we have

961
03:11:00.040 --> 03:11:13.360
in our thighs. But the skin on the outside of

962
03:11:13.399 --> 03:11:18.760
the thighs, as in the outside of all of our body,

963
03:11:19.520 --> 03:11:31.120
can be very sensitive, sensitive to the touch, sensitive to temperature.

964
03:11:37.639 --> 03:11:45.200
And inside your thighs the bones, there's the muscle, there's

965
03:11:45.239 --> 03:11:50.520
the blood, vessels, the arch trees, all this stuff that's

966
03:11:50.600 --> 03:11:59.239
inside your thighs. And I guess sometimes it'd be nice

967
03:11:59.239 --> 03:12:03.719
if you could actually put your fingers inside your thighs

968
03:12:04.200 --> 03:12:09.440
and a message, so you can message on the outside,

969
03:12:09.639 --> 03:12:12.600
of course, but to be able to get deep into

970
03:12:12.639 --> 03:12:17.479
the muscles, and to be able to just massage inside

971
03:12:17.520 --> 03:12:24.559
your thighs, message in the bones of your leg, massage

972
03:12:24.559 --> 03:12:33.959
in all the veins, and just gently healing your thighs,

973
03:12:37.760 --> 03:12:43.079
and you could move down message and inside your knees,

974
03:12:44.440 --> 03:12:51.280
just message in those bones, but with healing fingertips, spreading

975
03:12:51.360 --> 03:12:57.200
that healing energy deep into the joints of your knees.

976
03:13:02.520 --> 03:13:06.239
Of course, there's the back of your your knee, you know,

977
03:13:06.319 --> 03:13:12.360
the inside crease where your knee is it's a very

978
03:13:12.559 --> 03:13:18.520
sensitive area. Very it feels very nice when you stroke it.

979
03:13:19.840 --> 03:13:23.239
That might be because it's an area that's not really

980
03:13:23.360 --> 03:13:30.040
touched very often. It's almost like a hidden part, that

981
03:13:30.200 --> 03:13:37.120
crease in your legs. It's almost like a part that

982
03:13:38.920 --> 03:13:41.000
has a sensitivity, which is a.

983
03:13:41.000 --> 03:13:41.959
Little bit different.

984
03:13:49.760 --> 03:13:59.639
Of course, it's protected by your legs, so you can

985
03:13:59.680 --> 03:14:04.680
imagine put in your fingers into that crease in your

986
03:14:04.760 --> 03:14:13.680
legs that fold in between your legs. You can just

987
03:14:13.879 --> 03:14:21.440
message with your fingertips, letting your fingertips going inside, massage

988
03:14:21.479 --> 03:14:30.360
in the muscle tissue. You can of course feel the

989
03:14:30.559 --> 03:14:43.360
bones of your knees heading through your fingertips, and then

990
03:14:43.399 --> 03:14:49.200
as you go down to your calf muscles. Now that's

991
03:14:49.200 --> 03:14:52.760
the part I'd like to be able to really put

992
03:14:52.799 --> 03:15:00.079
my fingertips deep inside my calf muscles, massage in every

993
03:15:01.360 --> 03:15:04.920
single tissue of that muscle.

994
03:15:06.040 --> 03:15:14.280
Healing every part, and then.

995
03:15:14.200 --> 03:15:21.200
Doing the same for my shins, massage in and gently

996
03:15:21.399 --> 03:15:28.559
stroking the bones, gently stroking them, healing in a loving way,

997
03:15:29.799 --> 03:15:36.239
because they deserve to be treated as the precious bones

998
03:15:36.280 --> 03:15:40.959
that they are. Because our legs are so precious as

999
03:15:40.959 --> 03:15:45.719
in all the other parts of our body. The more

1000
03:15:45.760 --> 03:15:59.840
precious of any jure on the planet. When you start

1001
03:16:00.079 --> 03:16:12.000
to think about your legs in this way, it can

1002
03:16:12.159 --> 03:16:21.680
change your perspective. It might sound a bit a bit

1003
03:16:21.920 --> 03:16:27.479
silly to start with the idea of having love for

1004
03:16:27.520 --> 03:16:36.879
your legs, showing appreciation for your thighs, wanting to be

1005
03:16:36.920 --> 03:16:43.479
able to put your hands in your thighs and massage

1006
03:16:44.280 --> 03:16:49.920
the muscles and the bones, and to get your fingers

1007
03:16:50.079 --> 03:16:59.799
deep in there, releasing all tension, just to show how

1008
03:17:00.079 --> 03:17:07.399
once you care about your legs, how what you care

1009
03:17:07.760 --> 03:17:15.799
for what your legs do for you regularly, your knees,

1010
03:17:16.040 --> 03:17:28.879
your calves, your ankles, the strength of your ankles, considering

1011
03:17:29.040 --> 03:17:33.600
how thin they are compared to the rest of your legs,

1012
03:17:33.719 --> 03:17:47.440
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1013
03:17:47.680 --> 03:17:59.479
amazing things. Your ankles are truly a gift because of

1014
03:17:59.520 --> 03:18:10.840
what they do for you, supporting all that weight, regardless

1015
03:18:10.879 --> 03:18:14.920
of how what weight you are, even if you only

1016
03:18:15.280 --> 03:18:20.120
ate stone, it's still a lot of weight for these

1017
03:18:20.479 --> 03:18:28.159
little ankles. Now, I'm a lot heavier than eight stone

1018
03:18:28.559 --> 03:18:37.760
double down, yet my ankles support my body all the time.

1019
03:18:41.440 --> 03:18:44.479
Although they do give off a sigh of relief when

1020
03:18:44.520 --> 03:18:49.600
I sit down that's in fact, my whole legs do.

1021
03:18:53.280 --> 03:19:19.360
My feet feet also go and my toes clap so happy.

1022
03:19:20.399 --> 03:19:29.600
Your legs really are amazing. And I know that talking

1023
03:19:29.680 --> 03:19:36.120
about talking about your legs is probably possibly among the

1024
03:19:36.159 --> 03:19:41.760
most most boring things I've ever heard anyone say. Possibly

1025
03:19:44.600 --> 03:19:51.360
they're boring or not, everything I said is true. Your

1026
03:19:51.440 --> 03:20:12.040
legs are amazing. Your legs deserve not just respect, they

1027
03:20:12.079 --> 03:20:24.719
deserve to relax deeply. They deserve to take some time

1028
03:20:24.799 --> 03:20:50.239
out of the day to just let go completely. Your legs.

1029
03:20:54.440 --> 03:20:57.040
Really can relax.

1030
03:21:04.600 --> 03:21:08.760
And because the legs are so such a most you know,

1031
03:21:08.959 --> 03:21:14.959
very important part of your body. When you relax your legs,

1032
03:21:15.000 --> 03:21:22.280
the rest of your body also naturally follows in that

1033
03:21:25.959 --> 03:21:36.840
journey of comfort. I can feel it in my hips.

1034
03:21:38.200 --> 03:21:45.079
My hips feel really loose, and also in my lower

1035
03:21:45.120 --> 03:21:52.000
back as well. My lower back really feels it feels stretched,

1036
03:21:53.120 --> 03:21:56.200
even though I'm just sitting in a chair and there's

1037
03:21:56.239 --> 03:22:01.520
no stretching as far as I'm aware that I'm doing.

1038
03:22:02.520 --> 03:22:05.200
It's almost as if the muscles are just relaxed so

1039
03:22:05.399 --> 03:22:11.360
much that there is a natural stretch as the tension

1040
03:22:12.200 --> 03:22:33.520
has reduced a lot. And I'm now going to count

1041
03:22:33.559 --> 03:22:42.920
down from ten down to one, and you can continue

1042
03:22:43.280 --> 03:23:09.600
to feel wonderfully relaxed ten nine eight seven, six, five

1043
03:23:14.159 --> 03:23:42.239
four three two one relax. So I'm just going to

1044
03:23:42.319 --> 03:23:47.760
count down for five down to one, and as a countdown,

1045
03:23:49.000 --> 03:23:54.040
if you just focus on the numbers, just the numbers

1046
03:23:55.399 --> 03:24:04.440
counting down, and notice how you feel in this moment

1047
03:24:06.159 --> 03:24:10.600
as you hear the numbers counting down, knowing that those

1048
03:24:10.719 --> 03:24:23.799
numbers counting down represent you feeling calmer, not just in

1049
03:24:23.840 --> 03:24:32.239
your body, but also relaxing your mind, and just notice

1050
03:24:32.280 --> 03:24:38.319
how you feel. There's nothing to do, there's nothing to say,

1051
03:24:39.000 --> 03:24:56.159
there's nothing to think about, starting with number five, four

1052
03:25:05.559 --> 03:25:41.360
three two one. Now, as you notice the gradual letting

1053
03:25:41.440 --> 03:25:49.959
go of the tension in your body, you may also

1054
03:25:50.479 --> 03:25:56.000
begin to notice and be aware of how your mind

1055
03:25:57.079 --> 03:26:05.079
is starting to slow down. This is just a natural

1056
03:26:05.799 --> 03:26:13.799
thing that happens. It's not really a special procedure. It's

1057
03:26:13.879 --> 03:26:19.239
just natural because as your body relaxes, your mind also

1058
03:26:19.920 --> 03:26:24.920
starts to relax. And the more your mind relaxes, the

1059
03:26:24.920 --> 03:26:30.399
more your body relaxes. It's just a continuous circle of relaxation.

1060
03:26:36.399 --> 03:26:44.959
And is that calmness that comes from relative quietness. You know,

1061
03:26:45.079 --> 03:26:50.840
even even if there's background sounds either your side or mind,

1062
03:26:52.399 --> 03:26:58.360
it's still going to be quite calm. You know, you

1063
03:26:58.360 --> 03:27:03.079
haven't got the television on. There's no music in the

1064
03:27:03.120 --> 03:27:06.399
background unless you're listening to the recording. With music, of course,

1065
03:27:11.200 --> 03:27:13.399
you're very likely not going to be sitting in a

1066
03:27:13.479 --> 03:27:16.639
room with other people. Of course you might be, but

1067
03:27:17.879 --> 03:27:21.239
generally it's more ideal if you can do this on

1068
03:27:21.280 --> 03:27:32.639
your own, so no distractions, and when you stop thinking

1069
03:27:32.680 --> 03:27:49.840
about stuff, relaxation automatically rises, a sense of comfort starts

1070
03:27:49.879 --> 03:27:58.719
to grow, and without trying to build it up into

1071
03:27:58.760 --> 03:28:13.200
something fantastical or something magical, this is just a natural process,

1072
03:28:13.200 --> 03:28:24.000
something that's easy to accomplish. In fact, it's almost know.

1073
03:28:24.040 --> 03:28:30.920
The sense of relaxing completely happens really when you put

1074
03:28:31.079 --> 03:28:35.000
no effort into it. It's not something that you can

1075
03:28:35.040 --> 03:28:46.719
really force. It's something that happens naturally. And part of

1076
03:28:47.079 --> 03:28:57.319
the process of this recording and others is simply two

1077
03:28:58.920 --> 03:29:09.399
allow you to take advantage of this space, this time,

1078
03:29:12.280 --> 03:29:23.440
to just let go, to just be here, to be

1079
03:29:23.840 --> 03:29:37.280
in tune with how you feel, yet with the intention

1080
03:29:39.479 --> 03:29:50.959
of wanting to relax deeply and maybe even to fall asleep,

1081
03:29:52.120 --> 03:29:57.319
depending on what it is. That you wish for yourself

1082
03:29:59.040 --> 03:30:14.120
in this moment. As we know, relaxing is the majority

1083
03:30:15.319 --> 03:30:19.840
of the process of falling asleep. The actual falling asleep

1084
03:30:19.879 --> 03:30:26.799
part is the tiny bit at the end. The deeper

1085
03:30:27.959 --> 03:30:50.440
relaxed you become, the easier you find yourself drifting. You

1086
03:30:50.479 --> 03:30:58.959
can also, if you choose, stay focused on my voice

1087
03:30:59.280 --> 03:31:26.120
and really enjoy the process of gradually relaxing each muscle

1088
03:31:30.680 --> 03:31:57.600
in your body effortlessly and just observing the sensation of

1089
03:31:57.840 --> 03:32:13.479
letting go completely. This time, I'm going to count from

1090
03:32:13.680 --> 03:32:23.879
six down to one, and you can notice your mind

1091
03:32:26.479 --> 03:32:39.920
calming down more with each number that you hear me say, naturally,

1092
03:32:40.959 --> 03:34:20.479
feeling calm and slow and peaceful, six, five, four, three,

1093
03:34:53.559 --> 03:35:50.239
two one, being aware of how your mind to slow

1094
03:35:52.479 --> 03:36:18.959
right down, sinking deep into relaxation. And as you focus

1095
03:36:19.040 --> 03:36:27.600
on your mind, you may notice that there are some

1096
03:36:28.280 --> 03:36:37.680
thoughts still there, maybe some stubborn thoughts that for some

1097
03:36:37.920 --> 03:36:42.920
reason perhaps need your attention.

1098
03:36:49.840 --> 03:36:51.200
That's what you can do is.

1099
03:36:56.760 --> 03:37:09.280
Send love to those thoughts. Sprinkle those thoughts with love

1100
03:37:11.000 --> 03:37:16.360
like little petals from a flower. Just sprinkle it over them,

1101
03:37:16.680 --> 03:37:23.920
petals filled with love towards those thoughts, to let those

1102
03:37:24.040 --> 03:37:30.600
thoughts know that you're not abandoned in them. You just

1103
03:37:30.959 --> 03:37:42.399
need them. You require them to just calm down, slow down,

1104
03:37:43.319 --> 03:37:58.280
quiet down for now, So as you focus on those

1105
03:37:58.959 --> 03:38:03.879
remaining thoughts as we count down this time from seven

1106
03:38:04.760 --> 03:38:13.479
down to one. With each number, just imagine sprinkling those

1107
03:38:13.680 --> 03:38:33.120
flower petals of love, kindness, gratitude over those thoughts, which

1108
03:38:33.159 --> 03:38:39.159
will allow them to just melt away and relax deeply.

1109
03:38:43.280 --> 03:38:57.760
With every number, those thoughts will become more and more relaxed,

1110
03:39:03.319 --> 03:41:37.239
starting with number seven, six, five, four, three, one. Needing now,

1111
03:41:39.680 --> 03:42:00.879
notice how relaxed you're feeling in your body. We're going

1112
03:42:00.959 --> 03:42:14.719
to focus on your hands, because the more relaxed your

1113
03:42:14.879 --> 03:42:21.760
hands are, the more relaxed your body and mind are.

1114
03:42:36.680 --> 03:42:48.479
And you focus on your hands and your fingers, there's

1115
03:42:48.559 --> 03:42:53.920
nothing needed to be done. There's no clenching of fists

1116
03:42:54.159 --> 03:43:05.280
or tents in the fingers or anything like that. It's

1117
03:43:05.520 --> 03:43:20.159
just noticing and focusing on your hands, noticing how they feel.

1118
03:43:34.760 --> 03:43:45.399
Because the more relaxed your hands feel, the calmer your

1119
03:43:45.479 --> 03:44:02.600
mind feels, and the more comfort you feel throughout your body.

1120
03:44:03.280 --> 03:44:36.639
You may have already noticed you mind is starting to

1121
03:44:36.959 --> 03:45:05.440
dress faim just on your hands and fingers, allowing them

1122
03:45:06.479 --> 03:45:19.959
to experience a real deepening of that relaxation in your

1123
03:45:20.079 --> 03:45:38.559
hands and fingers, more and more relaxed. With each number

1124
03:45:46.440 --> 03:45:58.959
from eight down to one. You can almost feel that

1125
03:45:59.680 --> 03:46:09.719
he and relaxing energy spreading into your hands and fingers,

1126
03:46:12.959 --> 03:46:30.319
becoming yell more relaxing with each number you hear.

1127
03:46:34.000 --> 03:46:35.280
Going down.

1128
03:46:36.440 --> 03:46:55.200
From eight down to one, drifting, drifting again, starting with

1129
03:46:59.680 --> 03:50:54.920
number bah eight, seven, six, five, four, three two, just

1130
03:50:55.120 --> 03:51:04.319
being here now, nothing to think about, nothing to do,

1131
03:51:05.760 --> 03:51:19.719
nothing to say, and everything just feels calmer. And this

1132
03:51:19.959 --> 03:51:27.719
is your natural state of being. This is how you

1133
03:51:27.879 --> 03:51:34.799
just normally feel when you take away all that other

1134
03:51:35.159 --> 03:51:42.280
stuff that we add, you know, things like stress and

1135
03:51:42.319 --> 03:51:58.559
worrying and overthinking and anxiety, tension, just generally thinking about stuff.

1136
03:52:00.520 --> 03:52:04.040
When you take that away, which is what we do

1137
03:52:04.600 --> 03:52:12.280
what we do now, you're.

1138
03:52:12.159 --> 03:52:12.760
Left with.

1139
03:52:15.440 --> 03:52:23.959
A real sense of peacefulness which comes to you very

1140
03:52:24.040 --> 03:52:39.520
quickly because ultimately it's just a feeling, a feeling of comfort.

1141
03:52:43.079 --> 03:52:46.479
It's almost as if you've gone inside yourself and you've

1142
03:52:46.520 --> 03:53:01.200
found a special place where everything is peaceful, a place

1143
03:53:01.360 --> 03:53:09.920
where you can feel relaxed and your natural sense of comfort,

1144
03:53:12.399 --> 03:53:20.200
a place where you can be you, where you can

1145
03:53:20.520 --> 03:53:27.200
accept yourself for who you are, a place where you're

1146
03:53:27.239 --> 03:53:37.799
not trying to please anybody else ever, a place where

1147
03:53:37.840 --> 03:53:47.319
you can actually not just love yourself, but in some

1148
03:53:47.360 --> 03:53:56.879
ways more importantly, you can like yourself appreciate who you are.

1149
03:54:05.680 --> 03:54:12.360
That sense of gratitude is in the air all around you.

1150
03:54:19.959 --> 03:54:27.799
That's also a place where you can actually feel the

1151
03:54:28.120 --> 03:54:43.479
healing energy soaking into your body. Healing energy soaking into

1152
03:54:43.520 --> 03:54:53.559
your body, and that healing energy spreads through your veins,

1153
03:54:57.280 --> 03:55:04.200
traveling to each and every single part of your body,

1154
03:55:10.079 --> 03:55:14.719
and you start to realize that actually that healing energy,

1155
03:55:17.120 --> 03:55:23.399
it's not just entered into your brain, it's become.

1156
03:55:23.280 --> 03:55:30.440
Part of your brain, and.

1157
03:55:30.319 --> 03:55:42.239
That spinal fluid is now mixed with healing energy, not

1158
03:55:42.440 --> 03:55:50.440
just allowing you to feel so much more relaxed and

1159
03:55:50.680 --> 03:56:03.200
healthy in this moment, but also you start to realize

1160
03:56:03.399 --> 03:56:13.360
that actually, what's happening now with that healing, relaxing energy

1161
03:56:14.239 --> 03:56:26.280
spreading through your body, it's actually changing your life. It's

1162
03:56:26.319 --> 03:56:32.000
actually changing the way you're going to feel not just now,

1163
03:56:33.639 --> 03:56:41.000
but tomorrow and the next day. As your health improves,

1164
03:56:44.040 --> 03:56:51.440
not just your physical health but your mental health. Things

1165
03:56:51.799 --> 03:56:56.479
that used to bother you in the past for some

1166
03:56:56.639 --> 03:57:02.479
reason no longer have the effect that they used to

1167
03:57:05.440 --> 03:57:17.000
because something has changed deep within you. Maybe things that

1168
03:57:17.399 --> 03:57:27.120
used to cause you to feel anger no longer have

1169
03:57:28.040 --> 03:57:36.879
that power to control you the way they seem to

1170
03:57:36.959 --> 03:57:45.840
be able to before. As you realize that you're the

1171
03:57:45.959 --> 03:57:59.280
one who decides what affects you, you're the one who

1172
03:57:59.360 --> 03:58:13.159
decided to feel relaxed and calm when you choose to

1173
03:58:13.440 --> 03:58:28.079
enjoy noticing these natural developments of healing continuing to grow

1174
03:58:30.840 --> 03:58:42.200
and improve your life day by day, including of course,

1175
03:58:42.280 --> 03:58:59.680
your ability to relax so much easier. And sleeping is

1176
03:58:59.760 --> 03:59:10.200
the most natural thing in the world to you, because

1177
03:59:10.399 --> 03:59:17.639
falling asleep is something that you've done so many times

1178
03:59:19.319 --> 03:59:26.280
in your life, and you know that you were born,

1179
03:59:26.440 --> 03:59:33.120
as we all were, with the ability to fall asleep naturally.

1180
03:59:37.280 --> 03:59:48.040
We were born with that ability to just drift off

1181
03:59:48.719 --> 04:00:01.920
into a deep, healing sleep. Even when we're kids, sometimes

1182
04:00:01.959 --> 04:00:06.399
we'll fall asleep when we don't even want to try

1183
04:00:06.440 --> 04:00:10.760
to tell you stay awake. Maybe it's a birthday in

1184
04:00:10.799 --> 04:00:14.959
the morning, or it's Christmas or holiday or something we

1185
04:00:15.079 --> 04:00:17.559
look forward to. We don't want to go to sleep,

1186
04:00:19.760 --> 04:00:24.799
But the more we want to stay awake, the more

1187
04:00:24.959 --> 04:00:33.319
we just start to drift. And the more you fight drifting,

1188
04:00:34.000 --> 04:00:36.840
the more you try and stop yourself and drift in asleep,

1189
04:00:38.959 --> 04:00:50.040
the deeper and stronger that drifting becomes. Because we're born

1190
04:00:51.040 --> 04:00:56.879
not just with the need to relax deeply and to

1191
04:00:57.040 --> 04:01:06.920
naturally fall asleep, but it's our birthright, it's part of

1192
04:01:07.000 --> 04:01:18.680
our DNA, and sometimes as we get older in life,

1193
04:01:18.959 --> 04:01:32.559
perhaps at times we have forgotten that relaxing completely. It's

1194
04:01:32.639 --> 04:01:56.239
not only a wonderfully pleasant experience, it's also really easy.

1195
04:01:57.120 --> 04:02:04.639
It's very, very easy to let go, because that's all

1196
04:02:04.680 --> 04:02:19.120
it is. It's just deciding to let go. And when

1197
04:02:19.200 --> 04:02:27.000
you press the play button on my recordings, you have

1198
04:02:27.200 --> 04:02:37.840
given permission for my voice to relax you. When you

1199
04:02:37.920 --> 04:02:43.120
press that play button, you have given me permission for

1200
04:02:43.280 --> 04:02:57.440
my words to affect you in a positive, only a

1201
04:02:57.520 --> 04:03:18.879
positive way, opening up your mind to useful and healing

1202
04:03:20.399 --> 04:03:36.559
suggestions that can have such an amazing effect on how

1203
04:03:36.600 --> 04:03:48.719
you feel right now, as well as those changes that

1204
04:03:49.000 --> 04:03:59.040
continue long after the recording ends. Those changes within you

1205
04:04:01.879 --> 04:04:15.159
to continue to flourish and grow, transforming your life in

1206
04:04:15.159 --> 04:04:27.120
a positive, beautiful way, allowing you to move forward in

1207
04:04:27.239 --> 04:04:33.840
your life in the direction that you choose. For yourself,

1208
04:04:42.840 --> 04:04:54.920
and this feeling, this feeling that you can experience of safety, comfort, calmness,

1209
04:05:02.639 --> 04:05:16.639
just feels so nice. It's such a healthy place to be,

1210
04:05:24.479 --> 04:05:41.319
and that positivity grows within you each and every day.

1211
04:05:41.360 --> 04:05:51.159
Moving forward, you're going to find that you're more relaxed

1212
04:05:53.479 --> 04:06:05.840
physically and in your mind is or relaxed. And it's

1213
04:06:05.920 --> 04:06:11.479
not that you're thinking slower. It's just that your mind

1214
04:06:11.559 --> 04:06:23.440
will be less clogged up with unnecessary negativity because from

1215
04:06:23.520 --> 04:06:33.799
now on, your mind rejects negativity. From now on, you're

1216
04:06:33.840 --> 04:06:44.719
going to start noticing when negativity arises and you can

1217
04:06:44.840 --> 04:06:58.840
just say stop, stop, and that negativity will turn around

1218
04:06:59.399 --> 04:07:18.840
and leave you alone. Stop and that negativity would disappear.

1219
04:07:26.920 --> 04:07:33.440
And as you notice that you feel way more relaxed

1220
04:07:34.840 --> 04:07:50.239
than you probably expected, you can now congratulate yourself because

1221
04:07:50.399 --> 04:07:56.799
you're the person that has done this. You are the

1222
04:07:56.920 --> 04:08:02.040
one that has opened your mind up to the simple

1223
04:08:02.200 --> 04:08:10.159
facts that you can feel more relaxed in your body

1224
04:08:10.799 --> 04:08:20.079
and in your mind. You've opened your mind up to

1225
04:08:22.399 --> 04:08:29.040
the birthright of being able to just fall asleep easily

1226
04:08:30.040 --> 04:08:44.120
when you choose. And that's a nice feeling. Don't you

1227
04:08:44.159 --> 04:08:48.680
think it feels nice? Doesn't it.

1228
04:08:51.440 --> 04:08:55.239
To feel calm.

1229
04:08:55.520 --> 04:09:00.120
All that healing energy is spreading through your body in

1230
04:09:00.239 --> 04:09:12.520
your mind, to spend time in a special place where

1231
04:09:15.440 --> 04:09:29.079
negativity can no longer enter. Negativity is banned. It's bad,

1232
04:09:30.479 --> 04:09:37.280
it's not allowed entry doesn't it doesn't. This doesn't deserve

1233
04:09:37.360 --> 04:09:44.959
to be here. It doesn't belong here. Negativity has no

1234
04:09:45.200 --> 04:10:00.360
place in your life, which makes room for more effort,

1235
04:10:02.319 --> 04:10:32.280
more heathing, more relaxation, more peace. It feels nice, doesn't it.

1236
04:10:32.719 --> 04:10:37.159
Just let go.

1237
04:10:38.840 --> 04:10:41.239
With everything.

1238
04:10:54.959 --> 04:11:02.000
I'm going to count down now from twenty down to one.

1239
04:11:02.680 --> 04:11:09.719
You can continue to relax, if you choose, you can

1240
04:11:12.399 --> 04:11:22.879
drift to sleep. With every number you hear me say,

1241
04:11:27.200 --> 04:11:34.600
you can fill twice as relaxed, or if you choose,

1242
04:11:34.680 --> 04:12:42.639
you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1243
04:12:51.559 --> 04:14:38.959
tteen two, well, eleven, ten, nine, eight, seven, six five. Oh,

1244
04:14:39.399 --> 04:14:49.239
this is your time to just take a break, your

1245
04:14:49.360 --> 04:15:05.479
time to relax, to allow your mind to slow down,

1246
04:15:08.760 --> 04:15:22.879
to give yourself permission to take a break from everything.

1247
04:15:27.680 --> 04:15:27.840
End.

1248
04:15:27.879 --> 04:15:35.079
You're the only person that can make that decision. You're

1249
04:15:35.120 --> 04:15:42.520
the only person that can actually tell your mind to

1250
04:15:42.799 --> 04:16:07.040
just relax, to just take some time off so that

1251
04:16:07.079 --> 04:16:12.079
you can focus on your body, getting in touch with

1252
04:16:13.200 --> 04:16:29.680
how you feel physically, and in the process of this

1253
04:16:29.879 --> 04:16:39.479
body scan, where you focus on different parts of your body,

1254
04:16:41.200 --> 04:16:48.760
those parts that you focus on and observe, even though

1255
04:16:48.799 --> 04:16:57.040
you're not purposely requesting for those parts of your body

1256
04:16:57.159 --> 04:17:05.680
to relax, it's kind of expected. You expect when you

1257
04:17:05.840 --> 04:17:18.920
listen to my voice to feel more relaxed naturally, because

1258
04:17:18.959 --> 04:17:28.879
when you're listening to me, your attention is focused on

1259
04:17:29.000 --> 04:17:40.719
my words, and as my words guide you to focus

1260
04:17:44.920 --> 04:17:59.799
on those parts of your body, your focus increases, which

1261
04:17:59.840 --> 04:18:16.959
actually calms your mind. And when your mind calms down,

1262
04:18:20.799 --> 04:18:42.920
your body relaxes. And when your body calms down, your

1263
04:18:43.000 --> 04:18:59.840
mind relaxes. And even though we've not really started the

1264
04:19:00.079 --> 04:19:12.760
focus on your body, you can already feel that healing

1265
04:19:12.959 --> 04:19:27.440
energy spreading through your body, pushing out stress and tension,

1266
04:19:31.559 --> 04:19:38.879
healing all the parts of your body, including your skin,

1267
04:19:40.040 --> 04:19:47.000
your bones, your blood, all of your organs inside your body,

1268
04:19:48.360 --> 04:19:55.120
all of the muscles, all of the fat, all of everything,

1269
04:19:56.959 --> 04:20:09.719
every hair on your body is filled with that healing energy.

1270
04:20:11.159 --> 04:20:12.520
And when your brain.

1271
04:20:16.760 --> 04:20:30.079
Fills with that healing energy, the feeling of comfort and

1272
04:20:30.159 --> 04:20:56.959
relaxation increases. Deeply increases in a way that your mind

1273
04:21:00.200 --> 04:21:12.600
arts to feel perhaps bit drowsy because it's.

1274
04:21:12.520 --> 04:21:18.760
Not needed, and it may start.

1275
04:21:21.680 --> 04:21:37.280
To drift if that's what's needed. So if you're listening

1276
04:21:37.520 --> 04:21:43.760
to this and what you need is deep relaxation, that's.

1277
04:21:43.559 --> 04:21:47.879
What you'll get. If what you need is.

1278
04:21:49.479 --> 04:21:56.840
To fall asleep naturally and easily as your mind drifts,

1279
04:21:59.000 --> 04:22:12.799
that's also what will happened. Because by pressing that play

1280
04:22:12.879 --> 04:22:18.280
button on the podcast and listening to me, you give

1281
04:22:18.559 --> 04:22:31.319
permission for your body and your mind. In fact, you

1282
04:22:31.399 --> 04:22:36.000
give the command to your body and your mind to

1283
04:22:36.079 --> 04:22:48.799
relax deeply and to drift off to sleep if that's

1284
04:22:49.120 --> 04:22:51.079
what you want.

1285
04:22:54.200 --> 04:22:54.760
Or need.

1286
04:23:02.280 --> 04:23:12.360
And as I focus on the different parts of your body,

1287
04:23:12.920 --> 04:23:17.200
you may start to just drift.

1288
04:23:21.040 --> 04:23:24.440
And then you come back again and you hear me.

1289
04:23:24.559 --> 04:23:33.639
Talking and I'm focusing on a different part of your body,

1290
04:23:35.239 --> 04:23:46.079
you may find yourself drifting. You don't realize you're drifting

1291
04:23:46.399 --> 04:23:54.040
until you stop drifting and you're alert again to my voice.

1292
04:23:54.719 --> 04:24:00.639
Focusing on a different part of your body arts to

1293
04:24:00.760 --> 04:24:11.639
relax even deeper, because that drifting is basically you already

1294
04:24:13.920 --> 04:24:23.840
in the sleep zone. And the more you drift, the

1295
04:24:23.959 --> 04:24:33.680
longer you drift, and the longer you drift, eventually that

1296
04:24:33.879 --> 04:24:44.120
drifting continues into sleep, and that's the last you remember

1297
04:24:46.159 --> 04:24:54.360
until you wake up in your own time, when you

1298
04:24:54.639 --> 04:25:03.040
experience the right amount of sleep for you, because when

1299
04:25:03.079 --> 04:25:03.719
you do.

1300
04:25:05.280 --> 04:25:07.959
And if you do fall asleep.

1301
04:25:07.559 --> 04:25:34.799
It's extremely pleasant, so relaxing, so deep healing sleep. I'm

1302
04:25:34.799 --> 04:25:42.280
going it feels so nice to relax into your own

1303
04:25:42.399 --> 04:25:51.680
body and mind as you feel that healing energy is

1304
04:25:51.840 --> 04:26:07.319
spreading through you. Relaxing use so deeply. Relaxing is so

1305
04:26:07.319 --> 04:26:22.200
so deeply. As we start to focus on your eyes,

1306
04:26:30.040 --> 04:27:17.000
moving down to your jaw, down to your neck, your shoulders, arms, hands, fingers,

1307
04:27:24.079 --> 04:27:56.799
your chest, your stomach, your back, your spine, your hips,

1308
04:28:04.040 --> 04:28:45.559
your legs, your feet, your toes, and the feeling iseings

1309
04:28:45.799 --> 04:28:58.840
spreading and growing inside your body, feeling you up. Now

1310
04:29:01.479 --> 04:29:12.000
let's focus again on parts of your body, focusing.

1311
04:29:11.559 --> 04:29:13.559
This time on your forehead.

1312
04:29:19.479 --> 04:29:28.799
Now on your mouth, your lips, your tongue, the whole

1313
04:29:28.840 --> 04:29:44.639
of your mouth. Focusing on your fingers.

1314
04:29:49.879 --> 04:29:54.120
Maybe you could move your fingers a little bit.

1315
04:29:54.440 --> 04:30:09.879
You can focus on each one individually, both hands, and

1316
04:30:10.000 --> 04:30:12.319
even though if you focus on both of.

1317
04:30:12.280 --> 04:30:14.360
Your hands now.

1318
04:30:15.639 --> 04:30:24.040
They almost seemed to just melt into one. Where is

1319
04:30:24.079 --> 04:30:31.719
your right hand start in your left hand end, almost

1320
04:30:31.840 --> 04:30:32.440
as if.

1321
04:30:34.639 --> 04:30:36.239
We're just mixed together.

1322
04:30:41.680 --> 04:31:09.920
Now, focusing on your knees, just noticing how your knees fell. Now,

1323
04:31:10.159 --> 04:31:17.440
focusing on your elbows, focusing on both of your elbows,

1324
04:31:23.639 --> 04:31:25.520
just observing.

1325
04:31:26.760 --> 04:31:31.319
The feeling of your elbows.

1326
04:31:55.319 --> 04:32:12.879
Now focusing observing the back of your neck, feeding the

1327
04:32:13.319 --> 04:32:53.079
energy in the back of your neck, obsurving your ankles,

1328
04:33:02.520 --> 04:33:10.159
being aware of physical sensations.

1329
04:33:09.159 --> 04:33:11.799
In your ankles.

1330
04:34:11.400 --> 04:34:30.479
Noticing now your toes on both of your feet, being

1331
04:34:30.560 --> 04:35:25.959
aware how your toes feel right now, notice sin how

1332
04:35:26.159 --> 04:36:15.759
your entire body fails. Noticing your mind feels now, letting go,

1333
04:36:24.319 --> 04:37:06.479
letting go, letting go everything, letting go, letting go, letting go,

1334
04:37:10.639 --> 04:37:33.240
h everything everything. I'm going to start now, and I'd

1335
04:37:33.360 --> 04:37:35.680
like you just, first of all, just to see yourself

1336
04:37:37.200 --> 04:37:43.439
lying down on that message table, lying on your front.

1337
04:37:44.639 --> 04:37:52.639
Your head is supported, your arms are supported, and you

1338
04:37:52.680 --> 04:37:59.439
feel comfortable and breathing. It's really easy, and you feel

1339
04:38:02.880 --> 04:38:05.880
you feel confident in how you look as well. So

1340
04:38:06.279 --> 04:38:10.799
there's none of that issue of body problems or shyness.

1341
04:38:11.319 --> 04:38:19.479
Because I'm a professional and this is a therapy session,

1342
04:38:20.279 --> 04:38:28.360
so none of that stuff matters whatsoever. This is about you.

1343
04:38:31.080 --> 04:38:37.360
This is about how you feel and how you can

1344
04:38:38.319 --> 04:38:44.880
enjoy that sense of comfort and relaxation that comes from

1345
04:38:45.319 --> 04:38:51.080
letting go and allowing my hands, that my fingers to

1346
04:38:51.119 --> 04:39:02.560
relax you by a message your body. So I want

1347
04:39:02.560 --> 04:39:07.560
to start off just by placing my hands on the

1348
04:39:07.599 --> 04:39:12.799
back of your head, just gently, just so you can feel, well,

1349
04:39:12.840 --> 04:39:21.319
my hands feel like really on you. So you can

1350
04:39:21.360 --> 04:39:23.680
maybe feel the warmth of my hands on the back

1351
04:39:23.720 --> 04:39:29.240
of your head. And with my hands to the side

1352
04:39:29.240 --> 04:39:33.880
of your head, not pressing, but just holding there very gently,

1353
04:39:36.799 --> 04:39:39.880
maybe over your ears, and a little bit on your face,

1354
04:39:41.080 --> 04:39:46.319
just so you can feel my hands so you can

1355
04:39:46.400 --> 04:39:59.599
become accustomed to them. And now put my hands on

1356
04:39:59.639 --> 04:40:03.720
the back of of your head again and gently let

1357
04:40:03.759 --> 04:40:16.240
them slide down onto the back of your neck. You

1358
04:40:16.240 --> 04:40:26.319
can feel my hands gently stroking the back of your

1359
04:40:26.360 --> 04:40:33.159
neck to start with, just so you can get used

1360
04:40:33.200 --> 04:40:38.080
to the feeling with my hands on your skin, get

1361
04:40:38.159 --> 04:40:46.520
accustomed to realize that you're safe and it's all good,

1362
04:40:46.799 --> 04:40:56.360
it's all fine. And I'm going to start gently massaging

1363
04:40:57.159 --> 04:41:14.080
the muscles in the back of your neck with both hands. Now,

1364
04:41:14.080 --> 04:41:20.279
this is a very trusting situation really, because our next

1365
04:41:20.439 --> 04:41:24.880
is so fragile and to have someone have their hands

1366
04:41:25.400 --> 04:41:30.439
around your neck in that way can sometimes be problematic

1367
04:41:30.520 --> 04:41:36.080
for people, which is why massages are quite good, because

1368
04:41:36.119 --> 04:41:44.720
it allows you to relax and to get in touch

1369
04:41:44.919 --> 04:42:01.840
with trust, to feel peaceful and calm. And there's a

1370
04:42:01.919 --> 04:42:10.680
massage the sides of your neck gently moving from the

1371
04:42:10.720 --> 04:42:14.560
bottom of your neck. It would be sort of near

1372
04:42:14.599 --> 04:42:17.959
where your shoulders start, I guess, all the way up

1373
04:42:19.919 --> 04:42:25.400
to your jaw, your ears, kind of area that side

1374
04:42:25.439 --> 04:42:30.479
of your neck. Of course, it's a lot longer than

1375
04:42:30.840 --> 04:42:46.520
the front of your neck. And then massage in the

1376
04:42:46.599 --> 04:42:54.360
back of your neck, especially that area where perhaps we

1377
04:42:54.520 --> 04:43:04.360
hold tension. That area's message. You can actually feel a

1378
04:43:04.479 --> 04:43:12.439
sense of release in the back of your neck, and

1379
04:43:12.599 --> 04:43:17.919
maybe you can breathe it out as well. Notice how

1380
04:43:17.959 --> 04:43:30.959
it feels. Notice how you feel. And then moving down

1381
04:43:31.119 --> 04:43:35.959
to that area between your neck and your shoulders, that

1382
04:43:36.080 --> 04:43:44.720
muscle area, starting to message that area on both sides.

1383
04:43:46.880 --> 04:43:49.119
I mean, this would be the area that a lot

1384
04:43:49.119 --> 04:43:51.279
of people would message if they were going to give

1385
04:43:51.319 --> 04:43:57.799
you like a shoulder message. Even that's not technically the shoulders,

1386
04:43:58.319 --> 04:44:01.400
but it's all the muscles at leads to the shoulders.

1387
04:44:02.599 --> 04:44:03.520
From the neck.

1388
04:44:05.360 --> 04:44:10.959
And again that can hold tension and stress. And when

1389
04:44:10.959 --> 04:44:18.959
massaged sometimes a nice deep message is useful, and you

1390
04:44:19.159 --> 04:44:36.400
decide how deep that message is, and just allow my

1391
04:44:36.560 --> 04:44:42.200
knuckles just to dig in to get to those muscles

1392
04:44:42.279 --> 04:44:52.639
and to really relaxed all the time being firm yet

1393
04:44:53.040 --> 04:45:12.400
gentle with you and just stroking down the area to

1394
04:45:12.520 --> 04:45:18.520
your actual shoulders, moving to the muscles of your shoulders,

1395
04:45:24.479 --> 04:45:29.279
and maybe initially just pulling up the shoulders a little

1396
04:45:29.319 --> 04:45:32.759
bit of the table just to give you a little

1397
04:45:32.759 --> 04:45:43.240
bit of a stretch, but very gently, and you've got

1398
04:45:43.240 --> 04:45:47.240
the muscles at the front of your shoulders, the sides.

1399
04:45:47.080 --> 04:45:47.639
And the back.

1400
04:45:55.759 --> 04:46:00.240
Again, this is a part that can really take quite

1401
04:46:00.240 --> 04:46:08.040
a bit of pressure, quite a bit of needing. If

1402
04:46:08.360 --> 04:46:16.279
if you wish to really release the tension to really

1403
04:46:16.360 --> 04:46:22.759
get into those muscles, and you can let your fingers

1404
04:46:22.799 --> 04:46:29.200
in there. I can feel really nice sometimes just being

1405
04:46:29.400 --> 04:46:39.720
stroked gently or being massaged quite strongly, it can all

1406
04:46:39.720 --> 04:47:00.360
be beneficial to the relaxation of the muscles in your shoulders. Now,

1407
04:47:00.639 --> 04:47:10.080
to move down your arms, we do one arm at

1408
04:47:10.119 --> 04:47:20.040
a time, starting with your right arm. What I do

1409
04:47:20.319 --> 04:47:24.720
is I just lift your arm up, just hold it

1410
04:47:24.759 --> 04:47:30.360
to the side of you, no ways still be attached,

1411
04:47:32.279 --> 04:47:47.000
and I just message the tops of your arms all

1412
04:47:47.000 --> 04:48:04.680
the way down to your forearms, into your wrists, gently

1413
04:48:05.040 --> 04:48:17.639
massaging that parts, the softer part, which is the under

1414
04:48:17.759 --> 04:48:23.400
part of the arm, which leads to the crease in

1415
04:48:23.439 --> 04:48:39.479
your elbow, the inside it's much more sensitive skin. Sometimes

1416
04:48:39.599 --> 04:48:50.119
just having that stroked, I feel really nice, pleasurable and relaxing.

1417
04:48:58.840 --> 04:49:09.479
Now moving down to your right hand, just holding your

1418
04:49:09.560 --> 04:49:22.799
hand in both of my hands, just pressing gently on

1419
04:49:22.880 --> 04:49:30.119
the back of your hand and stretching your fingers ever

1420
04:49:30.240 --> 04:49:39.080
so lightly at the same time, pressing down and massaging

1421
04:49:39.759 --> 04:49:52.439
each finger, and then starting to massage the palms of

1422
04:49:52.599 --> 04:50:10.400
the hand, turning the hand gently, stretching it gently, and

1423
04:50:10.560 --> 04:50:17.520
actually having your handheld can really be an emotional experience

1424
04:50:17.880 --> 04:50:23.919
sometimes even if it is a stranger. So when you

1425
04:50:23.959 --> 04:50:29.599
don't know very well, like a massage person or a therapist,

1426
04:50:29.680 --> 04:50:44.639
maybe because it's intimate and you can feel nice, you

1427
04:50:44.680 --> 04:50:55.319
can feel safe. And as I put that right arm

1428
04:50:55.479 --> 04:51:03.720
back down where it was, we did the same with

1429
04:51:03.799 --> 04:51:16.479
your left arm, exactly the same massage in the muscles.

1430
04:51:17.080 --> 04:51:19.639
In your arm all the way down.

1431
04:51:20.279 --> 04:51:32.919
To rest stroking the inside of your arm, just being

1432
04:51:33.119 --> 04:51:47.080
gentle or as firm as you require, and then massaging

1433
04:51:47.840 --> 04:52:02.880
your left hand, stretching the fingers gently, massage in the

1434
04:52:03.080 --> 04:52:22.520
palm of your left hand. And you feel so so relaxing,

1435
04:52:30.200 --> 04:52:48.000
so comforting, and I just wrest your left arm back down.

1436
04:52:55.520 --> 04:53:06.400
Start to message your back, the biggest part of your body,

1437
04:53:07.240 --> 04:53:13.639
starting at the top, starting again where he already be

1438
04:53:13.680 --> 04:53:18.319
have been, the area at the top in between his shoulders.

1439
04:53:19.279 --> 04:53:20.119
And near your neck.

1440
04:53:21.840 --> 04:53:26.319
Going back, a massage in that area again, but this

1441
04:53:26.639 --> 04:53:40.200
time moving downwards, taking a downward stroke to the middle

1442
04:53:40.240 --> 04:53:49.119
of your back, working from the outside inwards's massage.

1443
04:53:48.520 --> 04:53:51.880
In the your back.

1444
04:53:51.720 --> 04:54:03.680
But the the outsides of your back parts where your

1445
04:54:03.799 --> 04:54:17.000
arms would maybe rest against, almost the part that connects

1446
04:54:17.159 --> 04:54:34.360
your front to your back. Just messaging down firmly but gently,

1447
04:54:35.439 --> 04:54:43.720
as firm as you want, moving down and moving across

1448
04:54:43.720 --> 04:54:46.000
a little bed, and moving all the way down again,

1449
04:54:47.360 --> 04:55:00.200
being very gentle yet firm as you choose. Eventually you

1450
04:55:00.319 --> 04:55:04.959
get to the spine. We can message the muscles and

1451
04:55:05.240 --> 04:55:08.919
either side of your spine, from the top of your.

1452
04:55:08.840 --> 04:55:14.520
Neck all the way down to your lower back.

1453
04:55:20.720 --> 04:55:26.799
We can do that a few times. Sometimes people would

1454
04:55:26.880 --> 04:55:35.799
use the knuckle or the two fingers and just go

1455
04:55:35.919 --> 04:55:41.279
your side of the spine almost just push down, go

1456
04:55:41.360 --> 04:55:44.880
all the way down to the bottom of the spine,

1457
04:55:45.080 --> 04:55:54.799
each time releasing tension and opening up the body, stretching

1458
04:55:55.919 --> 04:56:02.880
your body so that you are more relaxed but at

1459
04:56:02.880 --> 04:56:19.200
the same time rejuvenated. And now I'm going to move

1460
04:56:19.319 --> 04:56:27.680
to one side, to your right side, and from the

1461
04:56:27.680 --> 04:56:33.200
bottom of your ribs to your pelvis, I'm going to

1462
04:56:33.279 --> 04:56:40.040
massage that area of your back. I'll stretch over the

1463
04:56:40.040 --> 04:56:44.880
other side and i will pull the muscles gently and

1464
04:56:45.040 --> 04:56:49.840
massage and push from one end that side all the

1465
04:56:49.880 --> 04:56:54.119
way to my side. It's in the middle of fact

1466
04:56:54.840 --> 04:56:59.479
to where your spine is. Massage in that side of

1467
04:56:59.520 --> 04:57:06.360
your spine the opposite side to where I'm standing. It's

1468
04:57:06.400 --> 04:57:12.400
almost like kneading bread. There's that big area which is

1469
04:57:13.840 --> 04:57:24.200
firm yet lots there to message. Potentially one of the

1470
04:57:24.200 --> 04:57:30.840
most important places to actually have a message, because you

1471
04:57:31.159 --> 04:57:36.880
really feel it. You really feel the release and the

1472
04:57:36.919 --> 04:57:45.400
pleasure of having your lower back massaged. It releases so

1473
04:57:45.680 --> 04:57:54.200
much from your body that's not useful, starting a healing

1474
04:57:54.279 --> 04:57:59.840
process which will continue long after this recording is over.

1475
04:58:09.159 --> 04:58:12.040
The message in this part of your body not only

1476
04:58:12.159 --> 04:58:17.080
feels really good for you, it's actually fun to do

1477
04:58:18.360 --> 04:58:24.080
because it is, as I said, like kneading bread, it's

1478
04:58:24.080 --> 04:58:28.040
a part that you can really get hold of and

1479
04:58:28.159 --> 04:58:41.759
really message deeply. If that's your choice, then I'm going

1480
04:58:41.840 --> 04:58:43.880
to move over to the other side of your body

1481
04:58:44.319 --> 04:58:53.040
and do the same with the opposite part of your

1482
04:58:53.119 --> 04:59:00.279
lower bag, kneading and messaging from your side or a

1483
04:59:00.279 --> 04:59:07.439
way to the middle of your back where your spine

1484
04:59:07.560 --> 04:59:21.319
is pressing and kneading firm and gentle at the same time.

1485
04:59:23.240 --> 04:59:35.919
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1486
04:59:36.119 --> 04:59:47.799
relaxation or mixed together. Plus there's that feeling from your

1487
04:59:47.840 --> 04:59:50.159
stomach as it's being stretched.

1488
04:59:52.040 --> 04:59:54.080
Even though you're in your stomach now.

1489
04:59:54.360 --> 04:59:58.159
You can feel it being stretched because that whole area

1490
04:59:58.279 --> 04:59:59.720
is connected to your stomach.

1491
05:00:08.479 --> 05:00:09.040
Now we're going to.

1492
05:00:09.119 --> 05:00:14.119
Move or move further up to your top of your

1493
05:00:14.119 --> 05:00:22.720
body and we do the same this time, starting with

1494
05:00:22.799 --> 05:00:28.279
your upper back. Put my hands forward over and mess

1495
05:00:28.279 --> 05:00:35.400
it massage in that area up to your spine, from

1496
05:00:35.439 --> 05:00:39.639
the side of your body up to your spine. So

1497
05:00:39.759 --> 05:00:46.119
some of that massage area, the muscle tissue or whatever

1498
05:00:46.319 --> 05:00:52.000
fatty tissue even will be possibly from your chest because

1499
05:00:52.040 --> 05:00:59.080
all connected the chest and the back connect together. I'm

1500
05:00:59.080 --> 05:01:01.919
going to be messige gin then just pull in some

1501
05:01:02.119 --> 05:01:09.639
of that skin from your side up and massaging that

1502
05:01:09.880 --> 05:01:19.959
area of your upper back all the way to your spine.

1503
05:01:21.799 --> 05:01:24.040
And then I'll move down a bit and I'll continue

1504
05:01:24.599 --> 05:01:27.439
with the middle of your back, doing exactly the same

1505
05:01:27.479 --> 05:01:45.080
thing as gentle, as deep as you choose. Now I'll

1506
05:01:45.119 --> 05:01:49.200
move or the other side again and do the exact

1507
05:01:49.400 --> 05:01:53.200
same thing with the top of your back on the

1508
05:01:53.200 --> 05:02:02.799
other side, from pretty much underneath your arm area really

1509
05:02:08.159 --> 05:02:18.720
to your spine, and then continuing that all the way down.

1510
05:02:20.159 --> 05:02:22.799
Including your lower your middle of your back.

1511
05:02:36.439 --> 05:02:41.799
I'm gonna go to your thighs, the backs of your thighs,

1512
05:02:44.279 --> 05:02:51.759
and the sides of your thighs, starting with your right leg.

1513
05:02:54.000 --> 05:03:01.520
Massage in the back and the sides of your thighs

1514
05:03:03.840 --> 05:03:10.319
gently and firmly. There's a lot of muscles there. It's

1515
05:03:10.319 --> 05:03:13.639
an area that can be very tense at times and

1516
05:03:13.759 --> 05:03:17.200
maybe needs a little bit more pressure than the rest

1517
05:03:17.200 --> 05:03:25.439
of the body. That's up to you. You can gently

1518
05:03:25.520 --> 05:03:32.840
stroke the back of your legs where you know opposite

1519
05:03:32.880 --> 05:03:38.400
your knee joint or underneath your knee joint, very sensitive,

1520
05:03:38.680 --> 05:03:51.319
gentle area, and then working down to your calf muscles.

1521
05:03:54.200 --> 05:04:04.360
Massage in your calf muscles thoroughly and deeply, chees using

1522
05:04:04.400 --> 05:04:23.279
both hands and fingers, digging deep to your ankles, in

1523
05:04:23.400 --> 05:04:29.639
the back of your back of your ankles, just gently

1524
05:04:29.799 --> 05:04:42.159
message in that area, maybe lifting the leg and stretching

1525
05:04:42.200 --> 05:05:04.799
out a little bit. Moving to the right foot, massage

1526
05:05:04.919 --> 05:05:14.080
in the bottom of your feet and the sides of

1527
05:05:14.159 --> 05:05:25.439
your feet gently but firm enough so they don't tickle,

1528
05:05:30.919 --> 05:05:36.439
and just allow the pleasure that you get from heaving

1529
05:05:36.479 --> 05:05:45.919
your feet massaged to just overtake you as I continue

1530
05:05:46.000 --> 05:05:52.599
to message your feet, the bottoms of your feet, the sides,

1531
05:05:55.200 --> 05:06:01.000
your arches, your heel. You can put a lot of

1532
05:06:01.040 --> 05:06:06.959
pressure into your heel and it feels amazing, yet the

1533
05:06:07.119 --> 05:06:15.200
arches need to be a bit more gentle. Stretching your

1534
05:06:15.319 --> 05:06:21.840
toes gently, a massage in the bottoms of your toes

1535
05:06:22.479 --> 05:06:37.840
with my fingers, each one individually. Moving over to the

1536
05:06:37.959 --> 05:06:47.400
left leg to do exactly the same thing. Starting at

1537
05:06:47.400 --> 05:06:51.880
the top of the thighs, work in the back of

1538
05:06:51.919 --> 05:06:59.479
the thighs and the sides, massaging deeply and gently. A

1539
05:06:59.639 --> 05:07:13.680
whole area working all the way down. And this is

1540
05:07:13.759 --> 05:07:19.959
an area that maybe you could like to spend more

1541
05:07:20.000 --> 05:07:28.680
time relaxing and messaging. So perhaps if you wanted like

1542
05:07:28.720 --> 05:07:34.040
a bigger future recording wants, spend more time on one

1543
05:07:34.119 --> 05:07:46.000
particular area. As you move down to your calf muscles,

1544
05:07:51.959 --> 05:08:05.400
massagy and your calf muscles firmly and gently, move down

1545
05:08:07.639 --> 05:08:14.040
your ancor into your feet. Massage in the backs of

1546
05:08:14.119 --> 05:08:24.680
your feet, the bottoms of your feet, stretching your toes,

1547
05:08:24.919 --> 05:08:31.200
and massage in each tone individually. And the feeling of

1548
05:08:31.400 --> 05:08:37.319
pleasure and release that you experience when your having your

1549
05:08:37.400 --> 05:08:58.919
feet massaged feels really good. Now she turn over in

1550
05:08:58.959 --> 05:09:09.680
your mind. M Laying on your back, I'm just going

1551
05:09:09.759 --> 05:09:22.959
to start again at your neck area, in your shoulders,

1552
05:09:26.919 --> 05:09:37.360
just to get back in touch with that area. And

1553
05:09:37.479 --> 05:09:49.119
as you move up, I can clean my hands make

1554
05:09:49.159 --> 05:09:52.799
them more fresh, because now I'm going to message your

1555
05:09:52.840 --> 05:10:08.479
face gently, starting off off with your forehead. Your eyes

1556
05:10:08.520 --> 05:10:14.520
are closed and I can just stretch your eyes a

1557
05:10:14.560 --> 05:10:26.279
little bit, pushing up on your eyebrows, just massaging around

1558
05:10:26.319 --> 05:10:41.680
your scalp, massaging down your cheeks, around your ears, into

1559
05:10:41.720 --> 05:10:54.560
your jaw gently the sides of your neck, your chin

1560
05:11:01.639 --> 05:11:02.040
hm hmm.

1561
05:11:05.840 --> 05:11:07.639
Then just moving down.

1562
05:11:11.439 --> 05:11:18.880
From your neck down to your chest, starting by message

1563
05:11:19.000 --> 05:11:25.840
in the very top of your chest where the collar

1564
05:11:25.919 --> 05:11:39.159
phone is. Give a side of the collarbone, and then

1565
05:11:39.360 --> 05:11:51.840
just massage in the hole of the chest, moving the

1566
05:11:51.959 --> 05:12:05.639
chest around. Because it's quite a large area, you can

1567
05:12:05.680 --> 05:12:13.799
move from one side to the next, moving my hands

1568
05:12:16.360 --> 05:12:26.840
underneath pretty much where your arms are stretching up, stretching

1569
05:12:26.919 --> 05:12:29.360
some of the muscles of your back in the process,

1570
05:12:34.599 --> 05:12:43.279
moving up over your chest, and they're moving down again.

1571
05:12:56.000 --> 05:13:01.520
They'll allow my hands. They're just message gently and slide

1572
05:13:01.799 --> 05:13:08.360
down towards your stomach, starting in the middle of your chest,

1573
05:13:11.799 --> 05:13:18.479
and then gradually my hand's moving apart and massage in

1574
05:13:18.560 --> 05:13:28.000
and sliding at the same time, moving down to just

1575
05:13:28.040 --> 05:13:43.560
below your rib cage, moving down, then massaging up again,

1576
05:13:46.360 --> 05:13:50.159
giving your chest all the attention.

1577
05:13:51.520 --> 05:13:52.560
That it needs.

1578
05:13:54.200 --> 05:14:06.599
To feel completely relaxed, remembering them. I'm also going to

1579
05:14:06.599 --> 05:14:12.240
be focusing on your sides as well, an area that

1580
05:14:12.479 --> 05:14:19.680
really doesn't get much attention but feels really good when

1581
05:14:19.720 --> 05:14:29.040
it's massaged. Just stroking my hands down the sides of

1582
05:14:29.080 --> 05:14:36.040
your body, just below your arms, all the way down

1583
05:14:36.080 --> 05:14:51.080
to your hips. Now moving to your stomach area. I'm

1584
05:14:51.080 --> 05:14:54.599
going to stand one side of you like I did

1585
05:14:54.639 --> 05:14:59.080
when I did your lower back. I'm gonna do a

1586
05:14:59.200 --> 05:15:08.159
similar pro process of just stretching the muscles from your side,

1587
05:15:08.520 --> 05:15:23.119
gently massaging from one side to the next, move in

1588
05:15:23.159 --> 05:15:27.400
a whole area from below your ribs all the way

1589
05:15:27.439 --> 05:15:38.279
down to below your belly button, and then move around

1590
05:15:38.360 --> 05:15:48.279
to the other side of you and repeat that process

1591
05:15:48.599 --> 05:16:01.680
of relaxing deeply, calmly. You feel loose, you feel free.

1592
05:16:04.040 --> 05:16:08.759
And it's something about having your stomach message that's different

1593
05:16:08.799 --> 05:16:15.680
from any other part because we do have a tendency

1594
05:16:16.240 --> 05:16:20.119
of holding a different kind of stress in our stomach

1595
05:16:21.560 --> 05:16:29.400
that we may not be aware of. There's a now

1596
05:16:29.560 --> 05:16:37.840
message your stomach in front of your stomach, making circles

1597
05:16:39.279 --> 05:16:50.000
around your belly button, and then going the other way around.

1598
05:16:55.040 --> 05:17:00.799
There's a gentleness and a freedom that comes of feeling

1599
05:17:01.439 --> 05:17:11.759
how you're feeling. As I now move down the tops

1600
05:17:11.799 --> 05:17:18.560
of your thighs the muscles, massaging them, and I can

1601
05:17:18.680 --> 05:17:25.040
do this two legs at the same time, pressing down

1602
05:17:27.479 --> 05:17:33.680
massaging deeply those muscles in your thighs, the front of

1603
05:17:33.680 --> 05:17:44.720
your thighs, and moving down to your knees gently massaging

1604
05:17:44.759 --> 05:17:56.080
your knees, sliding down your shins, putting pressure on either

1605
05:17:56.200 --> 05:18:08.400
side of your shin gently, softly but firmly, moving down

1606
05:18:08.720 --> 05:18:23.560
to your ankles, stroking the tops of your feet, and

1607
05:18:23.599 --> 05:18:29.720
then with each foot in each hand, just gently messaging

1608
05:18:30.479 --> 05:18:38.799
the whole of the foot, the top, the bottom, your heel,

1609
05:18:39.279 --> 05:18:47.200
your ankle, your toes, messaging every part of your feet.

1610
05:18:51.840 --> 05:18:58.159
It feels so good to let go and enjoy the process,

1611
05:19:03.759 --> 05:19:22.680
Enjoy feeling so deeply relaxed, so much comfort and so

1612
05:19:22.840 --> 05:19:28.560
many feelings come just from touching your skin.

1613
05:19:39.319 --> 05:19:40.319
And you can just.

1614
05:19:41.319 --> 05:19:50.759
Lie there for as long as you choose, enjoying the

1615
05:19:51.000 --> 05:19:59.400
feeling of deep comfort from being massaged.

1616
05:20:01.360 --> 05:20:01.720
By me.

1617
05:20:08.880 --> 05:20:31.959
Enjoy fear deeply light. And all we're gonna do is

1618
05:20:34.479 --> 05:20:51.200
blow out some candles. In your mind, there's gonna be

1619
05:20:51.240 --> 05:21:02.119
a hundred candles, and you're going to blow each one

1620
05:21:02.159 --> 05:21:13.240
out individually, one by one, starting at one hundred. As

1621
05:21:13.279 --> 05:21:25.000
I count down all the way down to one, and

1622
05:21:25.119 --> 05:21:33.959
each time I say a number, you can imagine that

1623
05:21:34.159 --> 05:21:40.560
candle in front of you, and I'd like you to

1624
05:21:40.639 --> 05:22:02.759
actually physically generally blow that candle out, just a big blows,

1625
05:22:02.799 --> 05:22:16.439
just a gentle h and that candle will extinguish, and

1626
05:22:16.439 --> 05:22:21.119
then I'll say the next number as we move down.

1627
05:22:24.040 --> 05:22:30.560
And you can just h blow that one out as well.

1628
05:22:36.479 --> 05:22:45.040
And as we move down the numbers, you'll find yourself

1629
05:22:46.119 --> 05:22:54.799
feeding more and more relaxed, and if you need to sleep,

1630
05:22:55.639 --> 05:23:07.840
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1631
05:23:07.919 --> 05:23:18.000
you may struggle to blow out all one hundred of

1632
05:23:18.119 --> 05:23:36.560
these candles as you feel more and more deeply relaxed,

1633
05:23:43.200 --> 05:24:01.560
more and more deeply tired. In the firm you go down,

1634
05:24:03.840 --> 05:24:17.520
the more your mind starts to drift, you may find

1635
05:24:17.880 --> 05:24:32.319
that you stop listening to me after a while. And

1636
05:24:32.520 --> 05:24:38.040
even though there may be background sounds where you are,

1637
05:24:41.520 --> 05:24:52.759
you'll be aware of those sounds at the moment, be

1638
05:24:53.080 --> 05:25:08.560
may start to just not even notice them at all

1639
05:25:11.080 --> 05:25:25.119
because they're unimportant. Where I am, I've got the sounds

1640
05:25:25.119 --> 05:25:32.000
of the birds, there's horrors, the pigeon who likes to

1641
05:25:32.000 --> 05:25:38.560
say hello sometimes, and there's the odd plane that goes by,

1642
05:25:41.639 --> 05:25:55.040
maybe traffic and trains in the distance, But none of

1643
05:25:55.119 --> 05:26:07.319
that scene is important whatsoever. H More candles you blow out,

1644
05:26:09.159 --> 05:26:21.959
the less important anything is. More candles you blow out,

1645
05:26:26.119 --> 05:26:28.360
the further you seem to.

1646
05:26:30.119 --> 05:26:31.840
Move away.

1647
05:26:37.360 --> 05:26:50.759
From sounds and from general date days. Stuff seems to

1648
05:26:51.040 --> 05:27:08.080
just move away on its own. You feel more calmer

1649
05:27:11.639 --> 05:27:29.720
with every candle you blow out, guiding you the next number,

1650
05:27:32.520 --> 05:27:42.200
do you hear me say? And then you blow that

1651
05:27:42.400 --> 05:28:09.040
candle out too? So easy, so simple. We're going to

1652
05:28:09.439 --> 05:28:23.880
start by introducing the first candle, which is a hundred.

1653
05:28:27.720 --> 05:28:42.599
First candles one hundred. When you blow that candle out,

1654
05:28:49.360 --> 05:29:02.200
you'll find immediately a slight change in how you feel,

1655
05:29:07.240 --> 05:29:15.479
as well as the real sense of positivity growing within you,

1656
05:29:21.560 --> 05:29:51.599
relaxation and sleepiness expanding. Starting with one hundred, blow out

1657
05:29:51.680 --> 05:30:58.360
by candle now ninety nine, candle ninety eight, cand ninety

1658
05:31:01.840 --> 05:32:32.279
seven came mind this SI handle ninety five, hand ninety four,

1659
05:32:57.040 --> 05:34:25.159
candle ninety three, ten ninety two, ninety one, can to

1660
05:34:28.080 --> 05:37:38.479
ninety and eighteen nine and eighty eight and eighties candle eighties, ten,

1661
05:37:50.159 --> 05:37:51.720
eight five.

1662
05:38:27.439 --> 05:38:44.119
And hand.

1663
05:38:55.240 --> 05:39:10.080
And eighty two.

1664
05:40:17.279 --> 05:40:26.599
And two.

1665
05:40:26.880 --> 05:42:44.080
One candle seventy nine, candle seventy eight, candle seventy seven,

1666
05:42:55.479 --> 05:43:56.680
candle seventy six, candle seventy five, candle seventy four, candle

1667
05:44:00.799 --> 05:45:05.279
seventy three, candle seventy two, candle seventy one candle seventy one,

1668
05:45:16.919 --> 05:46:15.720
candle seventy and sixty nine, candle sixty eight, candle sixty seven,

1669
05:46:29.479 --> 05:47:17.680
candle sixty five, candle sixty four mm HM, candle sixty four,

1670
05:47:33.680 --> 05:48:37.799
candle sixty three, candle sixty two, sixty one, candle sixty

1671
05:49:14.560 --> 05:50:25.680
fifty nine, handle fifty eight, candle fifty seven, candle fifty six,

1672
05:50:54.400 --> 05:52:09.919
candle fifty five, candle fifty four, handle fifty three, end

1673
05:52:13.040 --> 05:53:54.439
fifty two, fifty two, h hand fifty two, candle fifty one,

1674
05:54:14.639 --> 05:56:03.799
candle fifty, candle foty nine, cheno foot he ate, candle

1675
05:56:07.680 --> 05:57:49.000
forty seven, candle forty six, candle forty five and forty two,

1676
05:58:29.319 --> 06:00:38.959
candle who do, candle forty, candle thirty nine and thirty eight,

1677
06:01:08.360 --> 06:03:21.880
candle thirty seven, candle thirty five, jen thirty four, handle

1678
06:03:25.840 --> 06:06:15.080
thirty three, hand thirty one, candle thirty, candle twenty eighteen nine,

1679
06:06:53.360 --> 06:09:23.520
candle twenty eight and twenty seven, twenty six, candle twenty

1680
06:09:24.200 --> 06:11:30.759
five and two, wine four, end twenty three and twine

1681
06:12:04.439 --> 06:14:51.000
and twenty one and to wenty en, can't ninety, chendle seventeen,

1682
06:15:36.799 --> 06:19:44.400
chen sixteen, chancel fourteen ten no, and uh eleven hands yeah.

1683
06:20:50.880 --> 06:21:55.240
Game nine ten to.

1684
06:22:00.319 --> 06:23:32.759
Eight, Jendo six camp.

1685
06:24:18.319 --> 06:26:17.119
Can fo and Doy seven two.

1686
06:27:07.639 --> 06:27:15.240
Can or.

1687
06:27:21.080 --> 06:27:21.360
Let go.

1688
06:27:22.840 --> 06:27:29.040
Of all of those thoughts, worries, concerns about the past,

1689
06:27:30.880 --> 06:27:35.360
thoughts about the future, and even things you've been thinking

1690
06:27:35.400 --> 06:27:43.000
about today. Just let it all go because none of

1691
06:27:43.080 --> 06:27:52.919
it is useful in this moment. This is your opportunity

1692
06:27:57.560 --> 06:28:12.159
to just focus on feeling relaxed, allowing yourself to get

1693
06:28:12.200 --> 06:28:21.599
in touch with that natural sense of peace that we

1694
06:28:21.840 --> 06:28:28.560
all have within us. It's available for everyone. It just

1695
06:28:28.680 --> 06:28:33.799
sometimes takes a little bit of effort to set up

1696
06:28:33.959 --> 06:28:39.840
the right time and place in order for you to

1697
06:28:40.240 --> 06:28:49.119
just let go. Because when you do decide to let

1698
06:28:49.200 --> 06:28:54.400
go and relax, that's what your body starts to do

1699
06:28:57.680 --> 06:29:05.159
because you've chosen, You've chosen to just allow your body

1700
06:29:05.599 --> 06:29:13.799
to unwind and your mind starts to slow down. And

1701
06:29:13.919 --> 06:29:18.759
it's a nice feeling. It's a nice feeling at the beginning,

1702
06:29:19.000 --> 06:29:27.240
just to know that you have chosen to decide to

1703
06:29:27.880 --> 06:29:35.639
relax deeply, and because you've made that decision, your body

1704
06:29:36.919 --> 06:29:42.919
will just follow suit. Because sometimes all the muscles in

1705
06:29:43.040 --> 06:29:48.759
your body need is just permission from you to relax.

1706
06:29:52.759 --> 06:29:57.599
Because so often we're busy, we're going from here to there.

1707
06:29:57.759 --> 06:30:03.520
We're walking around and we're doing stuff, and the body

1708
06:30:03.560 --> 06:30:11.639
doesn't have any time or space to really relax deeply,

1709
06:30:15.080 --> 06:30:17.759
So it kind of waits for you to lead the way,

1710
06:30:19.880 --> 06:30:21.319
waits for your permission.

1711
06:30:25.639 --> 06:30:26.319
And when you do.

1712
06:30:27.959 --> 06:30:33.159
Give your permission, when you give the say so, when

1713
06:30:33.240 --> 06:30:41.080
you say okay, it's time for your body to let

1714
06:30:41.200 --> 06:30:52.880
go completely and relax totally, your body just follows. It's

1715
06:30:53.439 --> 06:30:58.880
like a breath of relief. Ah good, I can now relax.

1716
06:31:02.520 --> 06:31:05.560
That feeling at the end of a day, of a

1717
06:31:06.240 --> 06:31:09.639
very physical day that you may experience in the past,

1718
06:31:10.759 --> 06:31:13.279
where you get home and you just sit down on

1719
06:31:13.400 --> 06:31:16.959
a chair, maybe you kick your shoes off, and.

1720
06:31:18.439 --> 06:31:20.119
Feels so nice.

1721
06:31:21.880 --> 06:31:25.880
Knowing that you don't have to get up again for

1722
06:31:25.959 --> 06:31:29.400
a little while at least if you choose, you can

1723
06:31:29.560 --> 06:31:31.599
just sit there for maybe an hour to.

1724
06:31:33.840 --> 06:31:35.159
It feels.

1725
06:31:37.959 --> 06:31:46.840
Blissful. And just by sitting down like that, your body

1726
06:31:47.040 --> 06:31:52.479
knows that it's time to relax. Your body has been

1727
06:31:52.599 --> 06:31:59.840
given permission from you. Because it's a mindset. In your mind,

1728
06:32:03.240 --> 06:32:13.639
you're prepared to let go of everything and just completely

1729
06:32:14.840 --> 06:32:23.639
allow all the stress of your body to evaporate. Any

1730
06:32:23.840 --> 06:32:37.799
tensions can just gradually vanish it's almost like magic, really,

1731
06:32:43.400 --> 06:32:50.400
because that sense of relaxation in your body, it's a

1732
06:32:50.560 --> 06:32:57.000
very natural state. It's not something unusual. It may feel

1733
06:32:57.119 --> 06:33:00.759
unusual when you first start to relax a few if

1734
06:33:00.799 --> 06:33:05.159
you haven't really spent a lot of time focusing and

1735
06:33:05.880 --> 06:33:10.360
giving yourself this space to let go completely and relax,

1736
06:33:11.360 --> 06:33:18.000
they seem are most alien, but it isn't. It's actually

1737
06:33:19.360 --> 06:33:24.520
the most natural thing in the world to let go completely,

1738
06:33:26.240 --> 06:33:34.040
to relax totally, the most natural thing in the world

1739
06:33:36.680 --> 06:33:38.560
to allow yourself.

1740
06:33:42.400 --> 06:33:43.360
To feel.

1741
06:33:44.560 --> 06:33:51.159
Really calm in your mind. And it is almost like

1742
06:33:51.319 --> 06:34:00.919
a literal unwinding. It's like you press a button and

1743
06:34:01.080 --> 06:34:07.279
all the tension just releases, and it's like a wheel,

1744
06:34:07.639 --> 06:34:11.880
like a cog, like the inside of a clock, just unwinding.

1745
06:34:12.520 --> 06:34:16.439
And it's almost like you could see the little wind

1746
06:34:16.560 --> 06:34:22.400
up knob that's used just going the opposite way that

1747
06:34:22.479 --> 06:34:28.400
you choose to wind it up, and the energy that

1748
06:34:28.639 --> 06:34:38.840
fremetic stress for energy gradually winding down, losing its power,

1749
06:34:40.159 --> 06:34:47.560
losing its strength as a sense of relaxation becomes stronger

1750
06:34:48.759 --> 06:34:58.279
and deeper, and you may find a the more relaxed

1751
06:35:00.080 --> 06:35:11.159
your that your mind starts to wonder. Maybe seemed to

1752
06:35:11.240 --> 06:35:15.360
stop listening to me for a while, and your mind

1753
06:35:15.520 --> 06:35:20.680
goes somewhere else, and then you realize you're listening to

1754
06:35:20.840 --> 06:35:27.240
me again, and that was just your mind drifting to sleep,

1755
06:35:30.479 --> 06:35:40.639
which is quite natural, because sometimes when we're stressed and tense,

1756
06:35:41.919 --> 06:35:45.360
we're not mean I actually be aware of what we

1757
06:35:45.639 --> 06:35:49.599
need or we physically you're emotionally.

1758
06:35:50.959 --> 06:35:52.479
Need in this moment.

1759
06:35:55.319 --> 06:36:01.799
But when you allow your body and mind to relax completely,

1760
06:36:03.560 --> 06:36:10.759
and you let go of all thoughts, concerns, worries, ideas,

1761
06:36:12.240 --> 06:36:16.799
all letting them go, allow them to drop onto the floor,

1762
06:36:22.080 --> 06:36:28.080
when you start to get in touch with the feelings

1763
06:36:28.240 --> 06:36:39.959
of such relaxation, this feels so nice, to be in

1764
06:36:40.200 --> 06:36:46.919
touch with the calmness of the different body parts as

1765
06:36:47.080 --> 06:37:02.720
they become looser and looser. Even your breathings themes easier

1766
06:37:03.439 --> 06:37:12.599
and more natural, effortless, as that cool air enters through

1767
06:37:12.680 --> 06:37:21.799
your mouth or nose into your lungs, breathing in comfort

1768
06:37:22.159 --> 06:37:30.479
and relaxation, and then just breathing out any excess remain

1769
06:37:30.680 --> 06:37:32.919
intention or stress.

1770
06:37:34.319 --> 06:37:38.880
From every part of your body and mind.

1771
06:37:42.479 --> 06:37:47.040
And as you start to focus on your mind, maybe

1772
06:37:47.599 --> 06:37:55.080
you notice that things have come to a standstill, or

1773
06:37:55.240 --> 06:38:04.319
maybe just much much lower than before, because your mind

1774
06:38:04.560 --> 06:38:15.040
is not really needed when listening to my voice, which

1775
06:38:15.159 --> 06:38:21.599
allows your mind to relax just as deeply as your body.

1776
06:38:24.360 --> 06:38:32.599
And that's synchronicity between the relaxation of your body and

1777
06:38:35.400 --> 06:38:38.119
relaxation of your mind.

1778
06:38:40.479 --> 06:38:41.720
Lets you know that.

1779
06:38:43.840 --> 06:38:53.919
Feeling completely calm, loose, and relaxed really is.

1780
06:38:55.680 --> 06:39:04.400
A great healing experience fear and has.

1781
06:39:08.720 --> 06:39:17.119
So many positive benefits for your body, mind, and your life.

1782
06:39:19.799 --> 06:39:29.479
To be able to let go everything and to relax completely.

1783
06:39:30.479 --> 06:39:35.880
In all parts of your body and mind.

1784
06:39:38.279 --> 06:39:46.799
Even your boneses are axed, all your muscles are raxed,

1785
06:39:53.639 --> 06:40:01.479
even the skin that covers your body is relaxed.

1786
06:40:06.680 --> 06:40:08.000
Every hair.

1787
06:40:10.959 --> 06:40:11.520
That you have.

1788
06:40:13.119 --> 06:40:14.159
There is also.

1789
06:40:16.040 --> 06:40:33.200
Deeply relaxed. And your brain really starts to feel the benefits.

1790
06:40:34.439 --> 06:40:34.799
Of this.

1791
06:40:36.400 --> 06:40:48.759
Healing relaxation. And as you focus on the inside of

1792
06:40:48.880 --> 06:40:54.560
your scalp where your brain is, you can start to

1793
06:40:54.840 --> 06:41:04.360
realize and notice the benefits of your brain relaxing deeply.

1794
06:41:08.840 --> 06:41:18.759
Then it's your brain continues to relax sends those messages

1795
06:41:20.479 --> 06:41:23.119
to the rest of your body.

1796
06:41:24.799 --> 06:41:26.560
And your mind.

1797
06:41:28.200 --> 06:41:33.400
To rely, relax even more.

1798
06:41:36.959 --> 06:41:41.400
Deeply, relax me.

1799
06:41:43.360 --> 06:41:59.360
More completely, letting go of any remaining thoughts or concerns,

1800
06:42:01.799 --> 06:42:08.240
allow them just drop onto the floor because they're no

1801
06:42:08.439 --> 06:42:17.360
longer necessary in this moment, in this moment of deep

1802
06:42:19.200 --> 06:42:26.000
relaxation and calmness, filling.

1803
06:42:28.200 --> 06:42:29.119
Your brain.

1804
06:42:30.799 --> 06:42:53.560
With deep concentrated heathing, calming, relaxing every part of your

1805
06:42:53.639 --> 06:43:14.919
brain feeling so loose and comfortable, so relaxed and be peaceful.

1806
06:43:18.200 --> 06:43:21.000
Your brain feels.

1807
06:43:22.200 --> 06:43:23.000
So light.

1808
06:43:25.040 --> 06:43:26.759
And so healthy.

1809
06:43:29.360 --> 06:43:39.759
In that sense of deep deep comfort really does allow you.

1810
06:43:43.400 --> 06:43:55.159
To enjoy those ever increasing sensations of comfort that is

1811
06:43:55.360 --> 06:44:08.639
spreading throughout your body, relaxing each and every muscle of

1812
06:44:08.759 --> 06:44:27.840
your body, eat deeper and deeper, much more deeper than before,

1813
06:44:31.560 --> 06:44:42.720
much more comfort spreading through your body.

1814
06:44:43.240 --> 06:44:47.639
In your mind, feed.

1815
06:44:48.880 --> 06:45:06.080
So peaceful and calm, so ver very peaceful, in avery

1816
06:45:06.560 --> 06:45:16.639
part of your body lett him go mm hm a

1817
06:45:17.200 --> 06:45:41.319
everything averything, so peaceful and calm, so relax Every second

1818
06:45:42.080 --> 06:45:47.040
the passes you feel.

1819
06:45:49.040 --> 06:46:00.639
D path dpath relaxed, d per.

1820
06:46:02.919 --> 06:46:26.159
And deperlax calm, so calm, peace for so very peace.

1821
06:46:28.880 --> 06:46:31.840
From your head down to your.

1822
06:46:31.919 --> 06:46:44.639
Ties, Such peace and comfort growing all all the time,

1823
06:46:47.479 --> 06:46:49.520
Such peace.

1824
06:46:50.080 --> 06:46:51.680
And comfort.

1825
06:46:54.080 --> 06:47:08.279
Spreading through your body and mind deep deeper, such comforts,

1826
06:47:10.759 --> 06:47:24.759
spreading and sinking deeper into a muscle body, so you

1827
06:47:25.240 --> 06:47:53.439
feel amazing, so relaxed, so peaceful, solax and peaceful, letting go.

1828
06:47:57.400 --> 06:47:58.159
Everything.

1829
06:48:02.560 --> 06:48:08.759
We're going to do a body scan, focusing on firstly

1830
06:48:08.919 --> 06:48:13.639
how you feel in your body, not trying to change

1831
06:48:14.360 --> 06:48:19.959
how you feel, not trying to relax, not trying to

1832
06:48:20.159 --> 06:48:27.319
move away from any discomfort or stress or tension. Just accepting,

1833
06:48:28.880 --> 06:48:33.959
observing and accepting how you feel in the different parts

1834
06:48:34.040 --> 06:48:40.680
of your body, just allowing yourself to be exactly as

1835
06:48:40.799 --> 06:48:52.240
you are, to notice, to get in touch with how

1836
06:48:52.319 --> 06:48:59.279
you actually feel in this moment. So we're going to

1837
06:48:59.400 --> 06:49:10.240
start off off by focusing on your hands. Just be

1838
06:49:10.319 --> 06:49:18.360
aware of your hands. I'd like you to move your

1839
06:49:18.439 --> 06:49:23.200
hands around. Just maybe move your fingers.

1840
06:49:22.840 --> 06:49:23.400
A little bit.

1841
06:49:25.840 --> 06:49:31.560
I've been and closing your hands very gently, just so

1842
06:49:32.000 --> 06:49:37.560
that you can get in touch with how your hands

1843
06:49:40.000 --> 06:50:00.319
and your fingers feel, very very slow movements. Focusing now

1844
06:50:01.159 --> 06:50:08.439
on your feet, and if you can just do kind

1845
06:50:08.439 --> 06:50:13.159
of an equivalent with your feet is you've just done

1846
06:50:13.400 --> 06:50:21.319
with your hands, maybe turn in your ankles, moving your

1847
06:50:21.439 --> 06:50:26.400
feet around, moving your toes gently.

1848
06:50:28.639 --> 06:50:30.639
But only very.

1849
06:50:32.560 --> 06:50:42.479
Gently and very slowly, noticing how your feet feel.

1850
06:50:44.200 --> 06:50:57.520
In this moment. Focusing now on your eyes. I like

1851
06:50:57.639 --> 06:50:58.319
you to just.

1852
06:51:00.000 --> 06:51:06.080
Focus on your eyelids. Maybe you can open and close.

1853
06:51:05.799 --> 06:51:10.000
Your eyes a couple of times to really get in

1854
06:51:10.240 --> 06:51:12.119
touch with how.

1855
06:51:12.080 --> 06:51:17.040
You feel when you do close your eyes. The muscle

1856
06:51:17.799 --> 06:51:25.959
changes in your eyes when you do close them, maybe

1857
06:51:26.159 --> 06:51:32.080
raising your eyebrows, it stretches the tops of your eyes,

1858
06:51:35.319 --> 06:51:43.720
perhaps squinting your eyes, scrunching up your eyes, just so

1859
06:51:43.880 --> 06:51:52.279
you can herely get in touch with all aspects of

1860
06:51:53.479 --> 06:52:11.959
how your eyes feel. Right now, now focusing on your

1861
06:52:12.119 --> 06:52:18.200
thighs and it it just starts you to gently tense

1862
06:52:18.439 --> 06:52:28.360
your thighs, just very very gently, just enough so you

1863
06:52:28.520 --> 06:52:42.159
can become more attuned to the physical sensation of your

1864
06:52:42.279 --> 06:52:47.680
upper legs, the front of your thighs, and the backs

1865
06:52:47.759 --> 06:53:02.080
of your thighs. Noticing and observing how your thighs fear.

1866
06:53:03.360 --> 06:53:16.360
Right now, moving your focus to the back of your neck,

1867
06:53:20.040 --> 06:53:26.639
just noticing the back of your neck the muscles, and

1868
06:53:26.799 --> 06:53:29.759
of course they lead to the side of your neck.

1869
06:53:31.240 --> 06:53:36.360
They also lead to the top of your back, which

1870
06:53:36.520 --> 06:53:41.880
leads to your shoulders. So as your focus on the

1871
06:53:42.080 --> 06:53:47.639
back of your neck, maybe you can move your head

1872
06:53:48.560 --> 06:53:56.319
gently upwards as if you're looking up, Maybe moving your

1873
06:53:56.439 --> 06:54:04.200
head down as if you're looking down. Perhaps moving your

1874
06:54:04.279 --> 06:54:14.240
head side to side, right to left, only very slowly

1875
06:54:16.159 --> 06:54:22.799
and very gently. I'm not trying to force anything.

1876
06:54:24.599 --> 06:54:34.240
It has to be very very gentle, just so you can.

1877
06:54:35.799 --> 06:54:47.400
Be more in touch with the feelings, with the sensations,

1878
06:54:47.599 --> 06:54:51.959
the physical sensations.

1879
06:54:51.200 --> 06:54:59.119
Of how the back of your neck feels right now.

1880
06:55:06.680 --> 06:55:07.119
As we.

1881
06:55:09.080 --> 06:55:17.720
Now focus on the tops of your arms, the parts

1882
06:55:17.840 --> 06:55:22.520
where your biceps and your triceps are between your elbow

1883
06:55:22.599 --> 06:55:31.240
and your shoulders. To focus on those parts, the tops

1884
06:55:31.319 --> 06:55:37.880
of your arms, you may like to just tense them,

1885
06:55:38.759 --> 06:55:49.720
but very very gently and slowly, so you're not straining

1886
06:55:50.119 --> 06:55:56.159
or put in any pressure whatsoever.

1887
06:55:57.040 --> 06:55:57.919
On your arms.

1888
06:56:00.599 --> 06:56:07.279
It's just so that you can gain more of a

1889
06:56:07.599 --> 06:56:08.360
sense of.

1890
06:56:10.200 --> 06:56:13.119
How your upper arms.

1891
06:56:14.319 --> 06:56:26.200
Are feeling in this moment, and just noticing as you gently,

1892
06:56:28.360 --> 06:56:37.959
very gently and slowly tighten the muscles and then let go,

1893
06:56:42.240 --> 06:56:47.639
notice how the tops of your arms feel.

1894
06:56:50.159 --> 06:56:50.639
Right now.

1895
06:56:58.840 --> 06:57:09.599
As in our focus on your stomach, the area the

1896
06:57:09.720 --> 06:57:16.040
lower abdomen area below your belly button, moving all the

1897
06:57:16.119 --> 06:57:29.880
way down to your hips, just above your grind. Maybe

1898
06:57:30.080 --> 06:57:34.520
you're able to tense these muscles.

1899
06:57:35.840 --> 06:57:37.919
In that area very.

1900
06:57:39.959 --> 06:57:45.240
Very gently and slowly.

1901
06:57:50.919 --> 06:57:55.080
If that's a difficult thing to do, and maybe you

1902
06:57:55.200 --> 06:57:57.439
can just move.

1903
06:57:58.720 --> 06:58:06.599
Your body, pushing your stomach up, maybe moving a little

1904
06:58:06.639 --> 06:58:12.759
bit to a side using your hips, just so you

1905
06:58:13.279 --> 06:58:17.680
can get more in tune.

1906
06:58:19.000 --> 06:58:23.279
With how your lower abdomen area.

1907
06:58:26.799 --> 06:58:28.840
Is feeling.

1908
06:58:31.200 --> 06:58:48.759
In this moment. Just noticing the physical sensations or your

1909
06:58:48.919 --> 06:59:07.880
lower abdomen as you move your attention to your mouth,

1910
06:59:13.240 --> 06:59:15.279
noticing your lips.

1911
06:59:16.919 --> 06:59:25.400
And inside your mouth, your teeth, your guns, your tongue,

1912
06:59:35.000 --> 06:59:40.520
just noticing how your tongue and your mouth feels.

1913
06:59:43.560 --> 06:59:45.000
It may help by.

1914
06:59:46.959 --> 06:59:54.240
Moving your tongue around your mouth, moving it to your left,

1915
06:59:56.000 --> 07:00:01.680
maybe pressing it gently against the side of your mouth,

1916
07:00:03.240 --> 07:00:08.200
and then to the right, gently to the side of

1917
07:00:08.319 --> 07:00:16.240
your mouth, perhaps pressing up against the top of your mouth,

1918
07:00:17.439 --> 07:00:23.279
and then down gently against the bottom of your mouth,

1919
07:00:25.959 --> 07:00:29.479
always very slowly.

1920
07:00:32.400 --> 07:00:46.639
And a very very gentle so that you can be

1921
07:00:46.799 --> 07:00:58.919
aware of how you feel in your mouth area.

1922
07:01:10.200 --> 07:01:30.360
Now I'm going to focus on your wrists and I'll

1923
07:01:30.520 --> 07:01:39.319
ask you to maybe just routate your wrists by moving

1924
07:01:39.439 --> 07:01:52.680
your hands in a circular motion very gently and slowly, just.

1925
07:01:54.439 --> 07:01:55.799
So that you can.

1926
07:02:01.520 --> 07:02:10.439
Feel the sensations that.

1927
07:02:10.639 --> 07:02:13.040
You are currently.

1928
07:02:14.159 --> 07:02:27.639
Experiencing in your risks. Perhaps move in your hands.

1929
07:02:28.880 --> 07:02:30.319
Up and down.

1930
07:02:32.720 --> 07:03:00.400
Again, very very gently and slowly, very gentle and slow.

1931
07:03:13.520 --> 07:03:14.560
As really now.

1932
07:03:16.959 --> 07:03:31.560
Start to observe your lower back. Their bad part is

1933
07:03:33.200 --> 07:03:49.360
just above your hips, where your coxix are a whole

1934
07:03:49.639 --> 07:03:56.200
area which also really does include the signs of your

1935
07:03:56.279 --> 07:04:07.159
body because those muscles are very much connected as those

1936
07:04:07.360 --> 07:04:14.279
muscles also move into your hip area, connect into your

1937
07:04:14.400 --> 07:04:31.000
buttocks the sides of your hips, and if you're physically

1938
07:04:32.520 --> 07:04:41.360
able to do so, maybe you can very gently just

1939
07:04:42.000 --> 07:04:55.479
move body ever so slightly, very slowly, some side to side,

1940
07:04:59.200 --> 07:05:00.040
just enough.

1941
07:05:05.360 --> 07:05:16.040
To gauge how you feel in your lower back.

1942
07:05:23.599 --> 07:05:34.040
Perhaps it could even move your hips gently up and down,

1943
07:05:37.840 --> 07:05:44.279
gently and slowly in order to.

1944
07:05:48.840 --> 07:05:50.439
Be in touch.

1945
07:05:52.759 --> 07:05:57.200
With the physical sensations.

1946
07:05:57.599 --> 07:06:26.840
Of your lower back. As we know your attention to

1947
07:06:27.080 --> 07:06:35.159
your jaw the area from your chin all the way up.

1948
07:06:36.599 --> 07:06:53.119
To near where your ears are of your jaw, and

1949
07:06:53.439 --> 07:06:58.240
you can just if it's okay to do sime.

1950
07:06:59.680 --> 07:07:06.959
Gin plea, open your mouth, not wide.

1951
07:07:07.119 --> 07:07:18.080
No stretching, just very gently and slowly opening your mouth

1952
07:07:22.040 --> 07:07:31.080
thing closing your mouth very gently and slowly.

1953
07:07:40.159 --> 07:07:57.439
So you can be in touch with how your jaw feels. Now,

1954
07:08:24.360 --> 07:08:25.639
I to sit now.

1955
07:08:28.360 --> 07:08:41.240
Your chest area and you don't need to do anything

1956
07:08:43.200 --> 07:08:50.080
to move your chest because it moves every time you breathe,

1957
07:08:55.159 --> 07:08:59.040
and it moves very gently.

1958
07:09:00.400 --> 07:09:02.439
And slowly.

1959
07:09:04.119 --> 07:09:19.240
Automatically with each breath you take. As you focus on

1960
07:09:21.799 --> 07:10:05.759
how your chest feels when you breathe, move in your

1961
07:10:06.040 --> 07:10:21.240
focus to your forearms, your elbows. Maybe you're able to

1962
07:10:24.040 --> 07:10:35.200
very gently and slowly tense the muscles in your forearms,

1963
07:10:38.639 --> 07:10:45.279
and when you do that, you can feel your elbows

1964
07:10:45.520 --> 07:11:13.240
as well, very gently and slowly, gently.

1965
07:11:16.119 --> 07:11:18.040
And softly.

1966
07:11:21.599 --> 07:12:00.520
Observing your forearms and dilopos no, your focus the rest

1967
07:12:00.639 --> 07:12:13.720
of your back, your upper back and the middle the

1968
07:12:14.080 --> 07:12:30.360
middle of your back again, this part of your body

1969
07:12:33.319 --> 07:12:39.240
news also every time you breathe.

1970
07:12:44.159 --> 07:12:45.599
You may not notice that.

1971
07:12:47.799 --> 07:12:59.840
Usually as you observe your upper back in the middle

1972
07:12:59.880 --> 07:13:17.439
off your back, you can really feel that gentle and

1973
07:13:24.200 --> 07:14:06.159
moment m m in your focus into your hip area,

1974
07:14:09.520 --> 07:14:21.279
your butties, your grain, those muscles, and those bones in

1975
07:14:21.439 --> 07:14:55.639
your midsection. Just noticing how your hips.

1976
07:14:57.799 --> 07:15:24.759
Feel. Right now, you can very very gently move your hips, maybe.

1977
07:15:24.919 --> 07:15:55.639
Side to side, very gently and slow, very very gently,

1978
07:16:02.759 --> 07:16:33.360
softly and slow. Everything starts to slow down, including the

1979
07:16:33.959 --> 07:16:42.720
thoughts in your mind and your mind itself just starts

1980
07:16:43.119 --> 07:16:48.479
to gradually. It doesn't have to be instant, but just

1981
07:16:49.360 --> 07:16:58.599
gradually starting to It's almost like time is storing chin.

1982
07:17:02.520 --> 07:17:08.479
It's a slower pace to maybe what you're used to

1983
07:17:10.799 --> 07:17:18.759
in your day to day life. It's a slower movement

1984
07:17:21.880 --> 07:17:44.479
of energy, very small movements which make up the larger movements,

1985
07:17:46.080 --> 07:17:52.520
which is always the case. Now, when you move your hand,

1986
07:17:54.119 --> 07:17:56.919
it might seem like it's one movement, but it's lots

1987
07:17:57.000 --> 07:18:04.880
of minute different muscle souls moving in accordance with each other.

1988
07:18:10.240 --> 07:18:22.560
What happens in this space that we're sharing is we

1989
07:18:22.799 --> 07:18:23.599
move from.

1990
07:18:26.319 --> 07:18:29.000
That big.

1991
07:18:33.400 --> 07:18:50.479
Movement into those smaller movements. Starting to focus on how

1992
07:18:50.560 --> 07:18:57.840
your body feels, not just as a whole, not just oh,

1993
07:18:57.919 --> 07:19:02.159
i'm feel in this way. I'm feeling stressed or tense,

1994
07:19:02.400 --> 07:19:07.840
or I'm feeling relaxed and calm. I'm feeling this way,

1995
07:19:07.959 --> 07:19:14.840
I'm feeling that way. Starting to notice that your body

1996
07:19:19.159 --> 07:19:28.799
begins to present to you small feelings around your body,

1997
07:19:35.319 --> 07:19:47.439
small physical sensations in your legs, whether pleasurable or not.

1998
07:19:52.840 --> 07:20:01.880
Maybe resisting the temptation to label them or to judge

1999
07:20:01.959 --> 07:20:09.439
them those feelings, just thinking them, thinking about them is

2000
07:20:09.599 --> 07:20:26.520
just being neutral, just feelings, not being particularly concerned, but

2001
07:20:26.799 --> 07:20:41.840
just noticing what your body is telling you the feelings

2002
07:20:41.919 --> 07:20:48.240
in your arms instead of feeling the whole of the arm.

2003
07:20:49.680 --> 07:20:58.880
Maybe notice those individual feelings, all those different muscles and

2004
07:21:03.040 --> 07:21:12.200
the skin, the hairs of your arms, all the internal

2005
07:21:12.360 --> 07:21:28.479
parts of your arms, the veins, the bones, just being

2006
07:21:28.560 --> 07:21:37.400
aware of maybe your elbow on your right arm has

2007
07:21:37.479 --> 07:21:48.799
a certain feeling. Maybe your left wrist also has its

2008
07:21:48.919 --> 07:21:54.520
own individual physical sensation.

2009
07:22:06.959 --> 07:22:13.680
What about your forearm on your right arm, your right forearm,

2010
07:22:21.040 --> 07:22:22.240
there may not be any.

2011
07:22:22.599 --> 07:22:29.840
Particular feeling that you could even give a name to,

2012
07:22:33.599 --> 07:22:37.919
may not feel like anything other than just a feeling.

2013
07:22:38.840 --> 07:22:39.919
You know, it's there.

2014
07:22:46.200 --> 07:22:51.959
The feelings in your shoulders. Perhaps your shoulders when you

2015
07:22:52.040 --> 07:22:55.799
think about them, you're kind of almost like they're the same,

2016
07:22:56.919 --> 07:23:02.599
you know, the same feeling, almost like you both of

2017
07:23:02.639 --> 07:23:07.279
your shoulders are just one thing. Of course they're not.

2018
07:23:15.919 --> 07:23:21.279
And when you focus on your left shoulder and then

2019
07:23:21.319 --> 07:23:27.959
on your right shoulder, maybe find that you move the

2020
07:23:28.080 --> 07:23:38.799
muscles a little bit, maybe tense the muscles gently, noticing

2021
07:23:40.159 --> 07:24:11.080
the difference in each shoulder. Your lower back, the left

2022
07:24:11.240 --> 07:24:15.080
side of your lower back and the right side of

2023
07:24:15.159 --> 07:24:26.319
your lower back, of course that connection to your buttocks

2024
07:24:27.479 --> 07:24:39.240
and to your hips, and also moving up into the

2025
07:24:39.360 --> 07:24:52.560
middle of your back, and sometimes like right now, actually

2026
07:24:53.319 --> 07:24:56.520
I want to focus on their part. I want to

2027
07:24:56.599 --> 07:25:02.880
focus on my buttocks, and I focused on the middle

2028
07:25:02.959 --> 07:25:05.840
of my back. I almost felt like the muscles in

2029
07:25:05.919 --> 07:25:16.639
my lower back were being stretched very gently, just stretched.

2030
07:25:16.040 --> 07:25:16.560
A little bit.

2031
07:25:18.479 --> 07:25:25.240
Even though I wasn't doing anything to try to stretch

2032
07:25:27.279 --> 07:25:31.560
your lower back, it just seemed to happen. The feeling

2033
07:25:32.279 --> 07:25:52.240
of very gently stretching your lower back comes along. I

2034
07:25:52.360 --> 07:26:15.520
have feeling in your chin chest, just noticing what sensations

2035
07:26:17.119 --> 07:26:34.799
you are experiencing in your chest right now. And there's

2036
07:26:34.880 --> 07:26:39.040
so much of the chest. Obviously, there's the collar bone

2037
07:26:39.159 --> 07:26:45.959
leading to the chest. You've got the chest bone, You've

2038
07:26:46.000 --> 07:26:54.319
got the muscles in your chest. Of course, if you're female,

2039
07:26:55.000 --> 07:27:02.200
there's possibly the breasts. If you're male, you've got the

2040
07:27:05.040 --> 07:27:08.279
different well why not that different these days, But.

2041
07:27:10.439 --> 07:27:11.599
There may be more.

2042
07:27:13.319 --> 07:27:19.639
Muscles at the top of the chest, but at the

2043
07:27:19.799 --> 07:27:24.680
side underneath, it's pretty much the same. Whether you're a

2044
07:27:24.759 --> 07:27:29.799
man or a woman. There's muscles there, muscles that stretch

2045
07:27:29.880 --> 07:27:34.799
out to your back as well as breast tissue. It

2046
07:27:34.959 --> 07:27:43.240
stretches and moves into your back. To just being aware

2047
07:27:43.279 --> 07:28:03.840
of your chest being with whatever feeling there is in

2048
07:28:04.000 --> 07:28:22.520
your chest. And when I noticed that, I focus on

2049
07:28:22.680 --> 07:28:30.319
my chest. I feel it in my back and my

2050
07:28:30.520 --> 07:28:34.639
upper back. I mean, I guess the obvious reason would

2051
07:28:34.639 --> 07:28:36.159
be because you know, I'll.

2052
07:28:36.080 --> 07:28:36.520
Breathe in.

2053
07:28:41.639 --> 07:28:47.479
In and it stretches my chest and my back at

2054
07:28:47.520 --> 07:28:48.159
the same time.

2055
07:28:55.919 --> 07:28:57.159
It feels.

2056
07:29:00.040 --> 07:29:11.799
It feels okay, doesn't feel I've got a little bit

2057
07:29:11.840 --> 07:29:18.720
of pain in my right chest, a little bit, not pain,

2058
07:29:18.919 --> 07:29:28.840
but little discomfort, maybe stiffness possibly, I don't know. I

2059
07:29:29.040 --> 07:29:37.040
noticed my shoulders are also wanting to flex for some reason.

2060
07:29:39.240 --> 07:29:46.639
I think that's probably part of my upper back, that

2061
07:29:46.840 --> 07:29:51.759
connection between my shoulders and my upper back, because I

2062
07:29:51.799 --> 07:29:56.799
can move my shoulders and stretch the muscles in my back,

2063
07:29:59.319 --> 07:30:05.840
moving the shoulder backwards or up, which then moves I

2064
07:30:05.919 --> 07:30:08.080
think it's the scapulous.

2065
07:30:09.959 --> 07:30:10.560
In your back.

2066
07:30:20.639 --> 07:30:28.279
It feels quite nice. Actually, a good thing about this

2067
07:30:28.599 --> 07:30:33.360
is you can, if you want to, you can just

2068
07:30:36.919 --> 07:30:48.599
flex or stimulate the various muscles in your body gently

2069
07:30:50.080 --> 07:30:53.520
in order to get more of a sense of how

2070
07:30:53.639 --> 07:31:08.520
they feel. And when you're relaxing, when you do tense

2071
07:31:08.599 --> 07:31:12.520
and muscle and you let it go and you let

2072
07:31:12.599 --> 07:31:16.159
it relax, it relaxes.

2073
07:31:18.159 --> 07:31:27.279
Way more than it would normally, but you have to

2074
07:31:28.240 --> 07:31:34.159
feel that you're able to do that. There's no point

2075
07:31:34.319 --> 07:31:37.520
doing it if there's an issue.

2076
07:31:39.119 --> 07:31:44.599
With the per part of your body. You need to

2077
07:31:44.680 --> 07:31:55.119
be gentle with yourself at all times when relaxing deeply.

2078
07:31:58.119 --> 07:32:13.319
It's important to be kind to yourself. As you notice

2079
07:32:13.520 --> 07:32:24.639
your mind. How much has your mind slowed down since

2080
07:32:24.720 --> 07:32:27.720
we started this recording?

2081
07:32:43.720 --> 07:32:44.799
How came.

2082
07:32:48.439 --> 07:33:00.119
And peaceful is your mind right now with nothing to

2083
07:33:00.200 --> 07:33:10.040
think about and just my voice to listen to, Because

2084
07:33:10.159 --> 07:33:21.119
you know the intention behind this recording is relaxation. At

2085
07:33:21.119 --> 07:33:27.560
the very least, for you to feel more relaxed at

2086
07:33:27.599 --> 07:33:30.959
the end of recording than you did at the beginning,

2087
07:33:36.119 --> 07:33:44.799
at the very least, for your mind to slow down

2088
07:33:47.680 --> 07:34:00.479
because your body continues to relax, because that's what you

2089
07:34:02.080 --> 07:34:21.919
want to happen. That's what you expect to happen, for

2090
07:34:22.159 --> 07:34:40.360
relaxation to fill your body, maybe calm in your mind

2091
07:34:41.840 --> 07:34:49.400
to the point of boredom. When you start maybe to.

2092
07:34:55.000 --> 07:35:01.759
Drift away.

2093
07:35:15.720 --> 07:35:37.240
Breast in it's almost as if you're moving further away

2094
07:35:37.560 --> 07:35:45.159
from your body in your mind, just leaving that there,

2095
07:35:53.119 --> 07:35:57.439
kind of liking it an escape pod in a spaceship,

2096
07:35:57.840 --> 07:36:01.319
a movie, a space body. You know, when it gets

2097
07:36:01.439 --> 07:36:08.279
a little pardon, it sends the month far away from

2098
07:36:08.360 --> 07:36:19.000
the spaceship, safe.

2099
07:36:20.279 --> 07:36:31.000
To dream and continue.

2100
07:36:35.720 --> 07:37:47.560
To relax, drift in so slow and p so so

2101
07:37:48.360 --> 07:38:34.080
rare and peace and focusing on the feeling of those

2102
07:38:35.560 --> 07:38:46.680
individual parts of your body. That's a relaxing. One by one,

2103
07:38:54.360 --> 07:38:54.919
you may.

2104
07:38:56.599 --> 07:38:57.599
Find that.

2105
07:39:01.919 --> 07:39:03.119
Every now and then.

2106
07:39:05.880 --> 07:39:12.040
You realize that you weren't listening.

2107
07:39:13.319 --> 07:39:23.639
To my voice because your mind started to imagine something different,

2108
07:39:25.040 --> 07:39:35.400
maybe started to almost move into some kind of a

2109
07:39:35.759 --> 07:39:44.639
dreamy state. And then you become aware of my voice again.

2110
07:39:48.240 --> 07:39:54.840
And even though you may want to focus on my voice,

2111
07:39:55.520 --> 07:40:02.919
you may also wish to allow your mind to just

2112
07:40:03.279 --> 07:40:23.159
drift naturally into that space of comfort and safety. As

2113
07:40:23.279 --> 07:40:37.840
you feel more comfort spreading through your body.

2114
07:40:40.520 --> 07:40:42.479
Like a warm blanket.

2115
07:40:46.000 --> 07:41:00.599
Covering you gently, keeping your body at just the perfect bridger.

2116
07:41:11.040 --> 07:41:21.400
And even if you can hear background sounds, they just

2117
07:41:22.840 --> 07:41:36.639
don't seem to matter anymore. There's that sense of peace

2118
07:41:39.119 --> 07:41:53.639
spreads through your mind like a gentle breeze, yes, strong

2119
07:41:53.799 --> 07:42:05.759
enough to blow away all naked activity, strong enough to

2120
07:42:09.200 --> 07:42:19.319
remove from your mind any anxiety or stress that was

2121
07:42:19.560 --> 07:42:34.639
there before, and blow away any other thoughts or feelings

2122
07:42:35.040 --> 07:42:40.520
that just don't fit.

2123
07:42:44.400 --> 07:42:46.319
With the sense.

2124
07:42:53.479 --> 07:43:04.599
Relaxation, that is feeling your body.

2125
07:43:09.240 --> 07:43:10.159
And your mind.

2126
07:43:24.759 --> 07:43:30.439
Unless you focus on your mind and count down from

2127
07:43:31.240 --> 07:43:36.479
ten down to one, and with each number you.

2128
07:43:36.720 --> 07:43:44.720
Hear, your mind will become.

2129
07:43:50.439 --> 07:44:10.040
Slightly more next, just just slightly so, from ten down

2130
07:44:10.159 --> 07:44:17.200
to nine, just a slight movement. From nine down to eight,

2131
07:44:18.479 --> 07:44:34.919
just another small change in how you feel. Eight down

2132
07:44:35.040 --> 07:44:42.919
to seven, That feeling is a gap, almost like a

2133
07:44:43.400 --> 07:44:50.639
gap that starts to get wider, the gap between those

2134
07:44:51.599 --> 07:45:00.680
feelings that you used to have in your mind compared

2135
07:45:00.799 --> 07:45:07.560
to the feelings you have there growing now, feelings of

2136
07:45:07.799 --> 07:45:18.439
comfort and security and confidence. And that gap becomes wider.

2137
07:45:20.119 --> 07:45:27.319
Eight down to seven, seven down to six, And when

2138
07:45:27.360 --> 07:45:33.599
you get to five, your mind will start to have

2139
07:45:33.759 --> 07:45:47.279
a certain physical sensation, almost like there's a magnet outside

2140
07:45:47.400 --> 07:45:53.400
of your head sucking the tension and the stress and

2141
07:45:53.560 --> 07:46:00.720
any remaining feelings that you don't want, sucking them out

2142
07:46:01.200 --> 07:46:02.080
through your skull.

2143
07:46:07.880 --> 07:46:09.360
And then down to four.

2144
07:46:11.159 --> 07:46:17.959
You can start to really experience that sense of not

2145
07:46:18.240 --> 07:46:28.439
just emptiness, but space, a place full of fresh air,

2146
07:46:33.279 --> 07:46:34.080
a place.

2147
07:46:33.840 --> 07:46:35.520
Where you can stretch.

2148
07:46:39.000 --> 07:46:41.680
It's almost as if as you go down to four

2149
07:46:42.439 --> 07:46:48.680
and three. Your mind is expanding with this sense.

2150
07:46:51.240 --> 07:47:00.439
Of peace and tranquility growing as it moves down to

2151
07:47:04.000 --> 07:47:06.799
When you get to one, your.

2152
07:47:06.759 --> 07:47:15.360
Mind just feels exactly how you want to feel.

2153
07:47:18.479 --> 07:47:36.000
For almost a perfect feeling, maybe a sensation that you'd

2154
07:47:36.240 --> 07:47:37.200
like to keep.

2155
07:47:40.240 --> 07:47:51.080
A place that's safe, where nothing can affect you at all,

2156
07:48:02.759 --> 07:48:07.439
and you can stay in that that space of comfort

2157
07:48:07.599 --> 07:48:17.319
and confidence, confident in your own ability to create this

2158
07:48:18.240 --> 07:48:24.240
space and this feeling of comfort within your own mind

2159
07:48:25.799 --> 07:48:28.319
just by counting and ten.

2160
07:48:29.959 --> 07:48:30.639
Down to one.

2161
07:48:35.200 --> 07:48:39.759
And this is something that you can do yourself when

2162
07:48:39.799 --> 07:48:47.040
you're on your own, the time when you can maybe

2163
07:48:47.279 --> 07:48:55.880
sit down, maybe just for a few minutes, close your eyes,

2164
07:48:59.639 --> 07:49:02.080
just health slowly.

2165
07:49:02.159 --> 07:49:03.080
From ten.

2166
07:49:05.759 --> 07:49:17.720
Down to one and re experience these feelings in your mind.

2167
07:49:23.560 --> 07:49:27.880
And when you feel that way in your mind, your

2168
07:49:27.959 --> 07:49:42.479
body copies your mind, and that feeling is spread through

2169
07:49:42.720 --> 07:49:49.799
your spine and your nervous system into every part of

2170
07:49:49.919 --> 07:50:05.040
your body, travels through your bloodstream, healing and relaxing every

2171
07:50:06.040 --> 07:50:23.360
particle of your existence. Now we can we can practice

2172
07:50:23.479 --> 07:50:31.200
this a few times before the end of the recording,

2173
07:50:31.840 --> 07:50:37.680
and then you can practice on your own and each

2174
07:50:38.000 --> 07:50:51.159
time you count from ten about one, the feelings of comfort, calmness,

2175
07:50:51.400 --> 07:50:59.919
and deep deep relaxation becomes stronger.

2176
07:51:00.639 --> 07:51:13.000
And deeper, filling your mind and your brain.

2177
07:51:14.319 --> 07:51:23.919
With these positive chemicals, the spread throughout your body, relaxing

2178
07:51:24.040 --> 07:51:31.319
you so quickly, relaxing your whole body.

2179
07:51:31.200 --> 07:51:35.720
And mind so very.

2180
07:51:37.279 --> 07:51:43.159
Very easily, just by counting.

2181
07:51:44.240 --> 07:51:45.080
From ten.

2182
07:51:47.720 --> 07:51:54.919
Down to one. So we're going to do it now.

2183
07:51:55.799 --> 07:51:59.680
I'm going to count from ten down to one. I'd

2184
07:51:59.799 --> 07:52:04.240
like you to repeat the number after me. So when

2185
07:52:04.279 --> 07:52:11.240
I say ten, you can just repeat to yourself.

2186
07:52:12.639 --> 07:52:12.880
Ten.

2187
07:52:18.479 --> 07:52:27.840
Just notice, be aware of how you feel in your

2188
07:52:28.000 --> 07:52:37.479
mind and your body. Then when I say nine, you

2189
07:52:37.599 --> 07:52:53.439
can repeat to yourself nine again, noticing the increase in

2190
07:52:53.639 --> 07:53:01.599
comfort and calmness in your mind end in your body.

2191
07:53:07.560 --> 07:53:17.000
The same when I say eight, when I say seven, six,

2192
07:53:19.439 --> 07:53:33.880
I want I say five, four, when I say three, two,

2193
07:53:38.279 --> 07:53:44.439
and lastly when I say one, you can repeat that number.

2194
07:53:51.919 --> 07:53:52.080
Now.

2195
07:53:52.159 --> 07:53:57.759
Of course, when you do this on your own without

2196
07:53:57.880 --> 07:54:02.880
listening to me, you can say the numbers or whatever

2197
07:54:04.479 --> 07:54:12.919
speed that you feel is necessary for you, so you

2198
07:54:13.080 --> 07:54:18.880
can adapt. So if you feel you want to say

2199
07:54:19.000 --> 07:54:24.840
the numbers ten down to one faster than I do,

2200
07:54:26.599 --> 07:54:29.159
then you go ahead and do that. Or if you

2201
07:54:29.360 --> 07:54:33.319
feel when you do it yourself, that you'd like to

2202
07:54:33.560 --> 07:54:41.919
have more more space between the numbers, maybe take a

2203
07:54:42.000 --> 07:54:48.840
lot longer to get from ten all the way down

2204
07:54:49.479 --> 07:55:06.439
to one. That's your choice also to do. So I'm

2205
07:55:06.479 --> 07:55:14.919
going to count from ten down to one, and when

2206
07:55:15.000 --> 07:55:18.759
I get to one, that will be the end of

2207
07:55:18.880 --> 07:55:25.720
this recording, unless, of course, you're listening with music, then

2208
07:55:25.759 --> 07:55:27.680
the music will continue.

2209
07:55:34.919 --> 07:55:48.240
Ten nine.

2210
07:56:12.959 --> 07:56:41.560
Eight s.

2211
07:57:41.799 --> 07:59:59.319
Four four.

2212
08:00:06.759 --> 08:00:43.080
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2213
08:00:47.200 --> 08:01:17.200
Twelve eleven, ten nine eight, seven, six.

2214
08:01:22.279 --> 08:01:28.119
Five, four.

2215
08:01:32.119 --> 08:01:37.840
Three two.

2216
08:01:44.080 --> 08:02:01.360
One. Now open your eyes, noticing how you physically feel

2217
08:02:02.840 --> 08:02:10.279
having counted down from twenty to one, allowing stress and

2218
08:02:10.439 --> 08:02:15.680
tension to leave through your fingertips and your toes. And

2219
08:02:15.799 --> 08:02:20.400
as you focus on your fingertips maybe they feel a

2220
08:02:20.439 --> 08:02:27.799
little bit tingly, which is I suppose quite understanding, considering

2221
08:02:27.880 --> 08:02:32.400
the tension has been exiting your body through your fingertips.

2222
08:02:38.880 --> 08:02:40.840
So now I'm going to count from twenty down to

2223
08:02:40.959 --> 08:02:41.479
one again.

2224
08:02:41.959 --> 08:02:42.720
This time.

2225
08:02:46.799 --> 08:02:52.599
You're going to feel relief of tension and stress, any

2226
08:02:52.680 --> 08:03:04.799
anxiety that you may have leaving through your stomach, just

2227
08:03:05.360 --> 08:03:10.080
leaving through your stomach, almost as if it's just releasing

2228
08:03:11.720 --> 08:03:12.919
the whole of your stomach.

2229
08:03:13.720 --> 08:03:14.799
You will navel.

2230
08:03:15.959 --> 08:03:18.919
To just above your chest or below your chest rather

2231
08:03:20.000 --> 08:03:23.279
so surround in your belly button area, the whole area.

2232
08:03:25.400 --> 08:03:29.959
You can feel the tension of your body where it's left,

2233
08:03:30.279 --> 08:03:35.560
just releasing from that area, and you may notice that

2234
08:03:35.680 --> 08:03:40.759
your stomach will become very relaxed. As I count down

2235
08:03:41.759 --> 08:04:44.680
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine.

2236
08:04:49.119 --> 08:04:57.959
Eight, seven, six.

2237
08:05:00.720 --> 08:05:06.319
By four.

2238
08:05:10.159 --> 08:05:15.400
Three two.

2239
08:05:20.479 --> 08:05:27.680
What and you can open your eyes again if you choose,

2240
08:05:28.240 --> 08:05:31.880
or you can just keep them closed because it feels relaxing.

2241
08:05:34.200 --> 08:05:39.319
Just notice how your stomach feels. I notice as your focus,

2242
08:05:39.560 --> 08:05:44.799
just do a little scan of your body. Just notice

2243
08:05:44.840 --> 08:05:58.200
how your body feels, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet.

2244
08:06:00.959 --> 08:06:08.159
Just noticing, and you know, you may start to feel.

2245
08:06:10.360 --> 08:06:14.159
More of a sense of tiredness, which may be the

2246
08:06:14.279 --> 08:06:20.639
reason you're listening to this recording because you would like to.

2247
08:06:22.279 --> 08:06:28.119
Let go completely of everything and drift.

2248
08:06:29.360 --> 08:06:44.720
Off into a nice, natural, calm, relaxing sleep. So now

2249
08:06:44.840 --> 08:06:54.479
we're going to focus on your forehead, and if you choose,

2250
08:06:54.599 --> 08:06:57.840
you can incorporate your eyes in this focus as well

2251
08:07:00.240 --> 08:07:06.439
head in your eyes, it's that whole area basically, almost

2252
08:07:06.520 --> 08:07:08.319
as if you were wearing.

2253
08:07:08.119 --> 08:07:09.479
A mask, you know, like a.

2254
08:07:11.400 --> 08:07:16.799
I don't know, a Batman mask or something, or I'm

2255
08:07:16.880 --> 08:07:19.599
trying to find zorro or something, you know, the kind

2256
08:07:19.639 --> 08:07:22.799
of mask that covers your eyes but also covers quite

2257
08:07:22.799 --> 08:07:28.880
a lot of the forehead, and focusing on that area

2258
08:07:29.360 --> 08:07:31.639
because that's the area that we're now going to release

2259
08:07:32.560 --> 08:07:37.799
tension and stress from your mind, from your brain, and

2260
08:07:37.919 --> 08:07:41.479
from your mind, and any tension that you may have

2261
08:07:41.799 --> 08:07:45.840
remaining in your face, in your neck, and your jaw,

2262
08:07:47.080 --> 08:07:53.240
in your eyes, your forehead, or your scalp. So basically

2263
08:07:53.439 --> 08:07:59.279
any tension within your head area, including your mind and

2264
08:07:59.479 --> 08:08:05.599
your brain, and that's going to be released.

2265
08:08:06.720 --> 08:08:13.319
Through your fullhead in your eyes. As I count down

2266
08:08:13.400 --> 08:08:14.319
again from.

2267
08:08:14.680 --> 08:09:30.279
Twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven.

2268
08:09:34.520 --> 08:10:08.799
Six, five, four, three, one, noticing.

2269
08:10:10.599 --> 08:10:17.119
As you scan your face with jaw, your eyes, your

2270
08:10:17.360 --> 08:10:26.040
cheap bones, your ears, your forehead, your scalp, your neck,

2271
08:10:27.319 --> 08:10:30.040
the back of your neck, in the front of your neck.

2272
08:10:30.799 --> 08:10:36.119
The side of your neck and your throat m hm.

2273
08:10:39.400 --> 08:10:50.479
Noticing being aware of the comfort, increased feeling, the relaxation,

2274
08:10:52.599 --> 08:10:57.479
not just in your head and neck and mind, also

2275
08:10:58.000 --> 08:10:59.040
the rest of your body.

2276
08:11:04.360 --> 08:11:11.400
Just notice how loose and calm you feel, and how easily.

2277
08:11:13.200 --> 08:11:14.720
It is to just let go.

2278
08:11:17.560 --> 08:11:41.479
Completely, let go completely, how easily that So, what I'm

2279
08:11:41.520 --> 08:11:44.919
going to do now is I wanted to focus on

2280
08:11:45.040 --> 08:11:52.880
the top of your head. That am We're going to allow.

2281
08:11:54.240 --> 08:12:03.400
Every last piece of tension, stress that might be lingering

2282
08:12:03.720 --> 08:12:08.599
or hiding in your body or mind or head.

2283
08:12:09.919 --> 08:12:10.319
To just.

2284
08:12:12.040 --> 08:12:18.880
Be sucked out at the top of your head and released.

2285
08:12:22.159 --> 08:12:22.799
Into the air.

2286
08:12:24.040 --> 08:12:30.279
Once sucked out into the clouds, imagine a big cloud

2287
08:12:30.360 --> 08:12:33.759
above your Head's like.

2288
08:12:33.799 --> 08:12:39.720
A whirlpool, and this is gonna suck that tension out

2289
08:12:39.720 --> 08:12:44.040
of the top of your head and just take it

2290
08:12:44.119 --> 08:12:47.040
away the good.

2291
08:12:50.000 --> 08:12:53.759
You focus. Imagine an opening on the top of your

2292
08:12:53.840 --> 08:12:59.639
head with that tension and stress and any remain in

2293
08:13:00.080 --> 08:13:04.000
shoes may be worries or concerns that have no use

2294
08:13:04.159 --> 08:13:07.919
to you. Now you can all be sucked down at

2295
08:13:07.959 --> 08:13:13.959
the top of your head and taken away. As I

2296
08:13:14.200 --> 08:13:25.799
count down again from twenty down to one, now twenty

2297
08:13:30.720 --> 08:14:12.439
nineteen eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

2298
08:14:17.360 --> 08:14:37.319
Twelve, eleven, ten, nine.

2299
08:14:43.439 --> 08:14:50.840
Eight seven.

2300
08:14:55.040 --> 08:15:10.560
Six five by four three.

2301
08:15:14.639 --> 08:15:20.560
Two wah.

2302
08:15:30.720 --> 08:15:48.799
Brea'm noticing how you feel, how relaxed and calm you

2303
08:15:49.000 --> 08:16:00.840
physically and mentally fail right now. Help ease.

2304
08:16:02.959 --> 08:16:04.439
Your mind feels.

2305
08:16:07.040 --> 08:16:12.279
It feels so nice to just let go, to give

2306
08:16:12.319 --> 08:16:26.119
yourself some space to breathe easily, to think calmly, and

2307
08:16:26.360 --> 08:16:31.479
just to take a break from all that pointless worry

2308
08:16:31.720 --> 08:16:34.360
and concerns.

2309
08:16:33.720 --> 08:16:37.599
About things that you don't need to think about.

2310
08:16:40.520 --> 08:16:47.840
Right now, because this is your time to let go.

2311
08:16:49.200 --> 08:16:58.959
This is your space to enjoy feeling deeply relaxed, peaceful

2312
08:16:59.119 --> 08:17:02.479
in your mind, relaxed in your body.

2313
08:17:05.639 --> 08:17:12.200
They can feel so good, so nice to just.

2314
08:17:14.520 --> 08:17:21.639
Not have to do anything to be able to really

2315
08:17:23.560 --> 08:17:33.360
enjoy that serenity that comes of letting go completely, that

2316
08:17:33.639 --> 08:17:35.639
peacefulness that comes with.

2317
08:17:42.360 --> 08:17:43.720
Being in this.

2318
08:17:45.560 --> 08:17:55.599
Peaceful space. And you can keep this sense of calmness

2319
08:17:56.479 --> 08:18:07.599
for as long as you choose. If you choose to

2320
08:18:07.840 --> 08:18:15.040
drift off into a deep, healing, natural sleep, then you

2321
08:18:15.159 --> 08:18:26.639
can do that. It's completely up to you, and you

2322
08:18:26.799 --> 08:18:31.799
can keep this feeling of calmness physically in your mind

2323
08:18:33.080 --> 08:18:47.919
as long as you choose to feel completely relaxed, completely relaxed.

2324
08:18:51.159 --> 08:18:56.759
And I'd like you to make up your mind that

2325
08:18:56.840 --> 08:19:06.919
you're going to relax, and I want.

2326
08:19:06.840 --> 08:19:10.319
To explore that with you. What it feels like when

2327
08:19:10.360 --> 08:19:11.200
you actually.

2328
08:19:12.520 --> 08:19:19.759
Decide that you're going to relax, not forcing yourself, but

2329
08:19:19.959 --> 08:19:21.560
giving yourself that.

2330
08:19:24.360 --> 08:19:26.479
I guess it is a command, really, isn't it. When

2331
08:19:26.520 --> 08:19:34.000
you're telling yourself relax in a gentle but firm way

2332
08:19:34.880 --> 08:19:38.080
that only you can really.

2333
08:19:39.400 --> 08:19:42.840
Tell yourself in that way. You can't really have someone

2334
08:19:42.880 --> 08:19:43.599
else saying.

2335
08:19:43.400 --> 08:19:49.560
To you, now it relax, relax, you know, and it.

2336
08:19:49.599 --> 08:19:52.000
Needs to be gentle, but you can't someone else can't

2337
08:19:52.080 --> 08:19:54.439
really have the same.

2338
08:19:57.560 --> 08:20:02.159
The same kind of influence or power.

2339
08:20:02.400 --> 08:20:10.360
That you have over your own physicality, over how you feel,

2340
08:20:16.200 --> 08:20:21.119
because when you say it to yourself, it means more.

2341
08:20:22.240 --> 08:20:28.720
It's personal, and your brain and your unconscious mind and

2342
08:20:28.840 --> 08:20:35.400
your body listens to what you say. So, for example,

2343
08:20:36.000 --> 08:20:38.599
we'll test it out and do a little test, a

2344
08:20:38.680 --> 08:20:42.479
few little tests along the way, and you can get

2345
08:20:42.599 --> 08:20:49.080
more of an idea of the force, the positive force

2346
08:20:49.240 --> 08:20:56.000
that you can have in creating a sense of comfort

2347
08:20:56.200 --> 08:21:01.000
and relaxation and your body and your mind quite quickly

2348
08:21:02.799 --> 08:21:06.119
just by you telling yourself.

2349
08:21:07.439 --> 08:21:08.080
To relax.

2350
08:21:12.759 --> 08:21:16.400
So I want to start by it's focus on your hands.

2351
08:21:20.040 --> 08:21:22.200
To focus on your hands and just tell your hands

2352
08:21:22.599 --> 08:21:28.520
to relax, and just say relax. As you focus on

2353
08:21:28.599 --> 08:21:35.560
your hands, you could say my hands are relaxed, or

2354
08:21:35.599 --> 08:21:39.680
I want my hands to relax. But I think if

2355
08:21:39.720 --> 08:21:46.439
you actually do it directly by focusing and imagining that

2356
08:21:46.560 --> 08:21:50.319
your hands can hear what you're saying, you know, like

2357
08:21:50.360 --> 08:21:55.599
they've got little ears, which is a bit weird. So

2358
08:21:55.880 --> 08:22:12.720
talking to your hands and just say relax, noticing how

2359
08:22:12.799 --> 08:22:28.159
your hands start to relax. Now focus on your eyes

2360
08:22:28.639 --> 08:22:31.919
and tell your eyes to relax. You just say in

2361
08:22:31.959 --> 08:22:39.040
the same word relax and find the right tone for you.

2362
08:22:41.599 --> 08:22:46.040
You know, I might say relax, but you you might

2363
08:22:46.119 --> 08:22:53.479
say relax or relax. You know, you might say it

2364
08:22:53.599 --> 08:23:01.240
differently to yourself, and that's important for you to gauge

2365
08:23:01.520 --> 08:23:06.840
what feels right for you. To just tell your eyes

2366
08:23:08.080 --> 08:23:12.279
to relax, whilst focusing on your eyes, your eyelids, the

2367
08:23:12.400 --> 08:23:17.880
muscles around your eyes, your eyebrows, and just tell your

2368
08:23:18.040 --> 08:23:19.799
eyes directly.

2369
08:23:22.080 --> 08:23:24.599
Relax. Now.

2370
08:23:51.400 --> 08:24:01.560
Now, I just did that myself, and sometimes you may

2371
08:24:01.680 --> 08:24:06.319
feel that you need a bit more time for the

2372
08:24:06.439 --> 08:24:10.479
different parts to relax, you know, because I start talking again,

2373
08:24:11.080 --> 08:24:16.119
and maybe that part hasn't relaxed fully. But what happened

2374
08:24:16.200 --> 08:24:18.439
is that it would just continue to relax even though

2375
08:24:18.479 --> 08:24:25.720
I'm talking. And that's happening with my eyes. Something else

2376
08:24:25.799 --> 08:24:30.360
I noticed is when I started focusing on my eyes,

2377
08:24:30.680 --> 08:24:34.200
that actually almost became they got worse before they got

2378
08:24:34.279 --> 08:24:37.200
better in a way. So I felt a degree of

2379
08:24:37.439 --> 08:24:44.000
tension growing in my eyes and then disappearing. So I

2380
08:24:44.119 --> 08:24:46.639
think what that was really it was just me becoming

2381
08:24:46.799 --> 08:24:53.080
more aware of the tension that was already there that

2382
08:24:53.200 --> 08:24:57.799
I wasn't. I wasn't focused on it before, so I

2383
08:24:57.959 --> 08:25:16.599
wasn't really acknowledged in it or really conscious to those feelings. Yeah,

2384
08:25:16.720 --> 08:25:20.159
my eyes is still continuing to relax, as well as

2385
08:25:20.200 --> 08:25:26.119
my hands. Actually, my hands have got a certain kind

2386
08:25:26.159 --> 08:25:32.200
of energy, like not buzzing, but I can kind of

2387
08:25:34.599 --> 08:25:40.479
fuel a degree of energy in my hands. Maybe that's

2388
08:25:40.520 --> 08:25:42.319
where the tension is being released.

2389
08:25:44.159 --> 08:25:45.439
Maybe that's the cause. In that.

2390
08:25:52.759 --> 08:25:54.919
The next part, I think we should focus on the

2391
08:25:55.000 --> 08:25:57.439
back of the neck. That's a part which was quite

2392
08:25:57.479 --> 08:26:02.880
often for me holds tension. I don't know about for yourself,

2393
08:26:03.799 --> 08:26:08.040
but I think it's quite a standard place where tension

2394
08:26:08.240 --> 08:26:14.919
is sometimes held. So and I'm doing exactly what you're

2395
08:26:15.000 --> 08:26:17.599
doing as you do it as well, so I'm telling

2396
08:26:17.720 --> 08:26:21.840
my body parts to relax as well. So if you

2397
08:26:21.959 --> 08:26:24.959
tell your neck, the back of your neck, focus on

2398
08:26:25.080 --> 08:26:31.599
the back of your neck, and just say relax in

2399
08:26:31.720 --> 08:26:34.840
your own words, in your own tone, in your own voice.

2400
08:26:35.520 --> 08:26:37.560
You can say out loud, or you can just say

2401
08:26:37.560 --> 08:26:43.080
it to yourself internally. But you're focusing, and you're saying

2402
08:26:43.119 --> 08:26:45.799
it literally to the back of.

2403
08:26:45.840 --> 08:26:48.720
Your neck, as if the back of your neck can

2404
08:26:48.799 --> 08:26:51.080
actually hear what you're saying.

2405
08:26:54.479 --> 08:26:58.080
So do that now, just say relax to the back

2406
08:26:58.080 --> 08:27:00.599
of your neck. Do the same.

2407
08:27:39.400 --> 08:27:42.880
Then what I noticed, and you may have had similar

2408
08:27:42.959 --> 08:27:45.919
thing is, even.

2409
08:27:45.759 --> 08:27:48.000
Though I was focusing on the back of my neck,

2410
08:27:53.040 --> 08:28:01.240
other parts started to show themselves to me, or maybe

2411
08:28:01.439 --> 08:28:04.119
because they want to be relaxed as well, But I

2412
08:28:04.240 --> 08:28:08.360
started noticing the feelings in my shoulders, attention in my

2413
08:28:08.439 --> 08:28:14.520
shoulders and in my upper back. Whether that was because

2414
08:28:15.919 --> 08:28:19.759
my back of my neck was saying, well, I'm pretty

2415
08:28:19.799 --> 08:28:30.720
much okay. It's the other parts that need attention, but

2416
08:28:30.880 --> 08:28:35.200
my low back of my neck is still relaxing. But

2417
08:28:35.319 --> 08:28:42.319
I just became more aware of other parts that needed attention. Now,

2418
08:28:42.400 --> 08:28:47.319
this might happen and it's not. It doesn't mean that

2419
08:28:47.400 --> 08:28:51.919
it's going wrong. It just means you're being notified of

2420
08:28:52.919 --> 08:28:55.759
more places that also.

2421
08:28:55.639 --> 08:28:56.840
Want to feel relaxed.

2422
08:29:00.119 --> 08:29:04.439
So I'm going to focus on my upper back so

2423
08:29:04.639 --> 08:29:08.279
you can do the same, even if you don't have

2424
08:29:08.439 --> 08:29:13.799
any feelings of tension that obvious in your upper back,

2425
08:29:15.560 --> 08:29:20.159
if you just focus on your back and the whole

2426
08:29:20.279 --> 08:29:25.040
area from his shoulder blades down to the middle of

2427
08:29:25.119 --> 08:29:29.479
your back down his spine and with me, it's more

2428
08:29:29.520 --> 08:29:30.919
the shoulder blades.

2429
08:29:30.639 --> 08:29:37.840
That are more Yeah, that's the parts that are really.

2430
08:29:39.759 --> 08:29:41.439
Sort of giving me.

2431
08:29:43.159 --> 08:29:47.360
The nod that it needs relax in the sounds, going

2432
08:29:47.439 --> 08:29:50.639
to ask that part to relax, and you can do

2433
08:29:50.759 --> 08:30:17.919
the same. Now, relaxed upper back. Something strange happened there,

2434
08:30:18.439 --> 08:30:22.040
and this often happens. I've been doing this for.

2435
08:30:24.919 --> 08:30:30.759
Sixteen years or something, and often I'm on I'm surprised,

2436
08:30:31.639 --> 08:30:38.439
but amazed really that there can be a feeling. So

2437
08:30:38.639 --> 08:30:41.200
when I was focusing on the back of my neck,

2438
08:30:42.080 --> 08:30:46.240
my upper back was starting to feel quite stressed and

2439
08:30:47.000 --> 08:30:52.520
in need of attention. As soon as I started talking

2440
08:30:52.720 --> 08:30:57.560
to you about my upper back, and talking about, you know,

2441
08:30:58.080 --> 08:31:03.080
getting ready to ask the the back to relax. Why

2442
08:31:03.159 --> 08:31:08.799
the back already started to relax. It's almost as if

2443
08:31:08.840 --> 08:31:14.479
it doesn't need to hear the words, just needs attention,

2444
08:31:19.279 --> 08:31:30.599
just needs to be noticed. And that is something that

2445
08:31:30.880 --> 08:31:36.159
often happens in this type of situation.

2446
08:31:37.319 --> 08:31:40.720
Is when you start to relax.

2447
08:31:41.759 --> 08:31:45.080
A couple of parts of your body, as we've done

2448
08:31:45.200 --> 08:31:51.439
with our hands, our eyes and the eyelids, and now

2449
08:31:52.720 --> 08:32:00.400
back of the neck, top of the back, a back,

2450
08:32:01.720 --> 08:32:05.720
the rest of the body seems to just take notice

2451
08:32:08.479 --> 08:32:16.720
and decide in its own way to start relaxing. Other

2452
08:32:16.880 --> 08:32:26.720
parts of your body start to just become looser. I

2453
08:32:26.840 --> 08:32:29.479
suppose it's kind of like a bit of an avalanche,

2454
08:32:29.680 --> 08:32:34.400
you know, a little ball starts rolling, and before you

2455
08:32:34.560 --> 08:32:36.279
know it, the whole of your body.

2456
08:32:36.119 --> 08:32:38.400
Is completely relaxed and can't.

2457
08:32:47.279 --> 08:32:54.880
And if you focus on your face, you focus on

2458
08:32:54.959 --> 08:33:04.159
your eyes, your eyelids, eyebrowns, and the muscles around your eyes,

2459
08:33:09.159 --> 08:33:13.880
maybe you start to notice that your forehead is more

2460
08:33:13.959 --> 08:33:19.000
relaxed than it was. Maybe your face is more relaxed.

2461
08:33:21.720 --> 08:33:25.439
I would say, my entire face is a lot more

2462
08:33:25.520 --> 08:33:39.200
relaxed than it was. So we're going to focus now

2463
08:33:39.439 --> 08:33:47.279
on your shoulders again, just like before. Just tell your shoulders.

2464
08:33:47.959 --> 08:33:50.279
I mean you can do them in the digity. You

2465
08:33:50.360 --> 08:33:54.200
can do the right shoulder and left shoulder. I just

2466
08:33:54.360 --> 08:33:58.520
generally do both at the same time. And just tell

2467
08:33:58.880 --> 08:34:01.880
your shoulders as you focus on them in your mind,

2468
08:34:03.240 --> 08:34:08.439
focus on them, I feel maybe you can see them

2469
08:34:08.919 --> 08:34:09.919
in your mind's eye.

2470
08:34:13.439 --> 08:34:19.560
Just tell your shoulders to relax.

2471
08:34:56.680 --> 08:35:11.880
As nice as they relax. But I do notice, I mean,

2472
08:35:12.520 --> 08:35:19.000
especially with my back, is the connection between the different

2473
08:35:19.080 --> 08:35:30.159
parts the back, the shoulders, the neck being all connected

2474
08:35:30.639 --> 08:35:37.080
and being such a large part of your body, it's

2475
08:35:37.080 --> 08:35:45.439
almost hard to separate them from each other. When my

2476
08:35:45.599 --> 08:35:54.680
lower back has started to relax on insun maybe I'm

2477
08:35:54.759 --> 08:36:00.599
going too slow and that could be an issue because

2478
08:36:01.040 --> 08:36:07.159
we all go at different speeds. And the idea at

2479
08:36:07.200 --> 08:36:09.840
the beginning of this recording was for you to be

2480
08:36:09.919 --> 08:36:25.479
able to just say to yourself, relax without focusing on

2481
08:36:25.720 --> 08:36:31.279
any particular part of your body. Because when you know

2482
08:36:31.520 --> 08:36:42.080
that telling your hands to relax and your hand relax,

2483
08:36:44.639 --> 08:36:51.319
you tell your eyelids and your eyes, the muscles around

2484
08:36:51.439 --> 08:37:00.919
your eyes and your eyebrows to relax, and they relax.

2485
08:37:06.639 --> 08:37:09.240
You tell the back of your neck.

2486
08:37:12.400 --> 08:37:28.439
To relax, and it relaxes. You tell your upper back

2487
08:37:35.119 --> 08:37:56.599
to relax, and it relaxes. You tell your shoulders.

2488
08:37:57.919 --> 08:38:34.799
To relax, and they relaxed. And you told your hands

2489
08:38:34.880 --> 08:38:47.080
to relax, they relaxed, and they continued to relax. When

2490
08:38:47.119 --> 08:38:54.560
you told your eyelids, the muscles around your eyes, your eyebrows,

2491
08:38:55.080 --> 08:38:58.040
to relax, they.

2492
08:38:58.000 --> 08:39:13.119
Relaxed and continue to relax. When you told the back of.

2493
08:39:13.159 --> 08:39:20.159
Your neck focused on the back of your neck and

2494
08:39:20.400 --> 08:39:32.000
told it to relax, it relaxed and continued to relax.

2495
08:39:40.200 --> 08:39:42.479
When you told your upper back.

2496
08:39:45.799 --> 08:39:51.279
To relax, it relaxed and continued.

2497
08:39:53.200 --> 08:39:53.840
To relax.

2498
08:40:02.200 --> 08:40:07.759
As with your shoulders, You told your shoulders to relax,

2499
08:40:08.119 --> 08:40:15.599
and your shoulders relaxed and continued.

2500
08:40:19.720 --> 08:40:31.040
To relax. And it's not just that, it's.

2501
08:40:33.720 --> 08:40:38.159
That the rest of your body has also been listening,

2502
08:40:39.840 --> 08:40:45.919
and no relaxation has been spreading. So from your eyes,

2503
08:40:46.279 --> 08:40:53.680
the relaxation spread to your forehead, around your face, into

2504
08:40:53.759 --> 08:41:07.599
your skin, into your jaw, into the front and sides

2505
08:41:07.680 --> 08:41:12.479
of your neck, all the way down your chest and stomach.

2506
08:41:19.159 --> 08:41:28.119
Your relaxed hands and shoulders meet up through your arms, relaxing.

2507
08:41:29.560 --> 08:41:33.200
Your full arms, your upper arms.

2508
08:41:33.439 --> 08:41:51.759
Elbows, your wrists, letting your your lower back, your hips,

2509
08:41:52.319 --> 08:42:00.560
buttocks growing, you'll just start to relax, continue and war

2510
08:42:01.919 --> 08:42:12.560
comfort spreading through your legs all the way down to

2511
08:42:12.680 --> 08:42:22.040
your ankles, the tops of your feet, the side of

2512
08:42:22.159 --> 08:42:34.599
your feet, and the bottoms of your feet, relaxing into

2513
08:42:34.680 --> 08:43:02.119
your toes, each toe relaxing, calm, loose, and as your

2514
08:43:02.240 --> 08:43:19.880
body relaxes more, your mind becomes slower, more peaceful.

2515
08:43:27.040 --> 08:43:28.759
To the point where.

2516
08:43:30.639 --> 08:43:42.880
If you choose to fall asleep, you can easily do

2517
08:43:43.080 --> 08:43:58.880
that easy drift away because there's nothing going on in

2518
08:43:58.959 --> 08:44:16.159
your mind, your brains peaceful, your body continues.

2519
08:44:19.319 --> 08:44:20.040
To relax.

2520
08:44:43.759 --> 08:44:49.279
And with that connection between your body relaxing and the

2521
08:44:49.479 --> 08:45:03.200
word do you say to yourself relax means that you

2522
08:45:03.319 --> 08:45:07.919
don't need to focus on just one part.

2523
08:45:09.759 --> 08:45:11.159
You can just focus on.

2524
08:45:13.159 --> 08:45:38.319
Your entire body, saying the powerful word reallys And there's

2525
08:45:40.400 --> 08:45:59.520
those familiar sensations of comfort spreading throughout your body, loosening,

2526
08:46:00.240 --> 08:46:19.599
calm and healing every part to your body, feeding more relaxed.

2527
08:46:34.240 --> 08:46:37.959
So all you need to do from now on is just.

2528
08:46:39.840 --> 08:46:58.200
Tell yourself relax and observe feeding completely.

2529
08:47:00.560 --> 08:47:14.080
The boy, So.

2530
08:47:18.799 --> 08:48:21.200
Starting now with number twenty nineteen eighteen seventeen sixteen fifteen

2531
08:48:43.680 --> 08:49:50.080
fourteen thirty twelve.

2532
08:50:00.279 --> 08:50:03.560
At a.

2533
08:50:34.639 --> 08:53:31.040
Y m.

2534
08:54:14.040 --> 08:57:34.639
U attata as assassa.

2535
08:56:36.720 --> 08:57:31.720
U m h m hm m m m hm m

2536
08:57:32.119 --> 09:01:10.319
m m h. Why sais.

2537
09:00:12.000 --> 09:01:08.799
D one?

2538
09:01:15.159 --> 09:01:25.560
So counted down from ten to one.

2539
09:01:27.439 --> 09:01:30.159
Ten nine.

2540
09:01:31.560 --> 09:01:40.240
Eight seven six five.

2541
09:01:42.240 --> 09:01:51.720
Four three two one.

2542
09:01:58.759 --> 09:02:01.639
And maybe that was a bit too quick in order

2543
09:02:01.720 --> 09:02:05.639
to relax. Maybe it's a bit too fast for you

2544
09:02:05.959 --> 09:02:15.639
to notice the calming of your body, maybe even a

2545
09:02:15.720 --> 09:02:19.520
little bit of pressure there, like you're counting down from

2546
09:02:19.639 --> 09:02:22.279
ten to one. Would you expect me to do? Man,

2547
09:02:23.240 --> 09:02:26.919
expect me to stick go with floppy just because you're

2548
09:02:27.000 --> 09:02:27.959
counting down.

2549
09:02:32.159 --> 09:02:36.520
Two. If you try it again, but this time, I

2550
09:02:36.599 --> 09:02:37.759
go this lower.

2551
09:02:39.680 --> 09:02:44.560
This time, and you focus on the whole of your

2552
09:02:44.599 --> 09:02:51.599
body before we focus on your legs. Just notice.

2553
09:02:52.840 --> 09:03:05.560
How your body does start to feel more relaxed with

2554
09:03:06.880 --> 09:03:09.680
every number that I count down.

2555
09:03:12.959 --> 09:04:21.400
Ten nine, eight seven, six five four three two.

2556
09:04:42.119 --> 09:04:42.360
One.

2557
09:04:53.720 --> 09:04:59.400
I just notice how how you feel, generally, how your

2558
09:04:59.439 --> 09:05:14.319
body feel. It's not necessarily even about counting down from

2559
09:05:14.400 --> 09:05:22.040
ten to one. It's that space that you have, that

2560
09:05:23.159 --> 09:05:26.159
body space between.

2561
09:05:28.159 --> 09:05:28.880
That sort.

2562
09:05:31.279 --> 09:05:46.639
Being active physically or mentally, just sitting or lying down,

2563
09:05:47.360 --> 09:05:52.119
just being there, not doing anything, not saying anything, nor

2564
09:05:52.919 --> 09:05:53.840
deeding to.

2565
09:05:54.159 --> 09:05:55.319
Think about anything.

2566
09:05:57.159 --> 09:06:00.799
So it opens up a space, you know, a bit

2567
09:06:00.880 --> 09:06:11.239
of a space, a gap number. And the more I

2568
09:06:11.440 --> 09:06:16.319
came down for the tental one, the bigger that gap becomes.

2569
09:06:19.360 --> 09:06:25.720
So there's that gap of calmness, of comfort and relaxation.

2570
09:06:31.680 --> 09:06:32.720
It's a nice feeling.

2571
09:06:36.160 --> 09:06:39.519
Yeah, And it moves.

2572
09:06:40.760 --> 09:06:50.680
Those stresses or discomforts physically or emotionally, moves them away.

2573
09:06:57.440 --> 09:06:58.440
Allows you.

2574
09:07:01.120 --> 09:07:03.919
To just nine.

2575
09:07:04.599 --> 09:07:11.360
Slow down, someone to count again from ten down to one,

2576
09:07:11.760 --> 09:07:22.000
and notice that gap widening, the gap. And as it widens,

2577
09:07:22.080 --> 09:07:28.440
it's almost like the stress and attention falls into the gap.

2578
09:07:41.919 --> 09:09:08.239
It gives you that distance, that space now ten nine, eight, seven, six, five, four, three.

2579
09:09:24.279 --> 09:09:55.839
Two one. And how does your.

2580
09:09:57.879 --> 09:09:59.120
Body feel.

2581
09:10:01.080 --> 09:10:01.239
Now?

2582
09:10:13.959 --> 09:10:25.919
Can you notice that? Do you feeling calmer? Are you

2583
09:10:26.199 --> 09:10:54.599
feeling more relaxed? As we now focus on your legs,

2584
09:10:56.319 --> 09:11:16.760
just your legs. We're just gonna start with focusing on

2585
09:11:17.239 --> 09:11:36.360
your thighs. Of course, it's not the most exciting thing

2586
09:11:36.519 --> 09:11:38.599
to be doing, because.

2587
09:11:41.319 --> 09:11:44.400
I'm sure like most of your body is not. I'm

2588
09:11:44.480 --> 09:11:45.639
not going on right now.

2589
09:11:54.720 --> 09:12:01.040
Just focusing on the whole of your thighs, the tops

2590
09:12:01.080 --> 09:12:07.160
of your thighs, the sides of your thighs, the bottoms

2591
09:12:07.199 --> 09:12:11.680
of your thighs, your outer thighs, and your inner thighs,

2592
09:12:13.919 --> 09:12:17.800
basically the whole of your thigh that leads into your

2593
09:12:17.919 --> 09:12:24.919
hip and it goes down to your.

2594
09:12:26.839 --> 09:12:38.720
Knee joints. Now, this is a big area. It's a

2595
09:12:38.879 --> 09:12:39.919
very heavy area.

2596
09:12:40.440 --> 09:12:46.400
It's very strong, probably the strongest muscles in your body

2597
09:12:47.160 --> 09:13:01.400
or in your thighs. But I don't think we perhaps

2598
09:13:03.199 --> 09:13:13.800
will give enough attention to our thighs. Perhaps we don't

2599
09:13:15.400 --> 09:13:35.879
acknowledge how important our thighs are to our lives, how

2600
09:13:36.000 --> 09:13:45.120
much they actually do for us all through our lives.

2601
09:13:52.279 --> 09:13:58.160
And it may seem sound really weird, but I think

2602
09:13:58.239 --> 09:14:05.160
that all of our body parts, especially our thighs, need

2603
09:14:05.319 --> 09:14:19.800
some TLC, a bit of love shown, a bit of acknowledgement,

2604
09:14:22.519 --> 09:14:31.599
thank you, gratitude for what our thighs do for us.

2605
09:14:38.160 --> 09:14:43.760
And I know this may sound a bit strange. Maybe

2606
09:14:43.800 --> 09:14:46.599
you think, why am I sure that I should be

2607
09:14:46.680 --> 09:14:51.440
out in the garden hugging a tree or something. Wow,

2608
09:14:55.599 --> 09:14:57.680
it's hard to set a microphone.

2609
09:14:57.199 --> 09:14:59.680
Up on a tree. That's why I'm doing this.

2610
09:14:59.720 --> 09:15:02.279
In course, otherwise I would be outside hugging a tree.

2611
09:15:03.480 --> 09:15:05.400
Now I can't see the television.

2612
09:15:04.959 --> 09:15:13.879
From the tree. If you move down to your knees.

2613
09:15:15.480 --> 09:15:23.400
Gain such an important part. And I think we don't

2614
09:15:23.480 --> 09:15:31.360
necessarily I'll speak for myself here, I don't necessarily appreciate

2615
09:15:33.120 --> 09:15:36.760
all that my knees do for me until.

2616
09:15:38.000 --> 09:15:39.519
I have a problem with my knee.

2617
09:15:40.480 --> 09:15:44.559
It's occasionally, if I ever, maybe i'll pash it, or

2618
09:15:45.559 --> 09:15:51.080
it's aching for some reason. It's then that I realize

2619
09:15:52.279 --> 09:15:56.279
how much it does. You know, the benefit of being

2620
09:15:56.319 --> 09:16:04.199
able to use my legs without any kind of physical

2621
09:16:04.360 --> 09:16:12.519
discomfort is a beautiful thing that's possibly not appreciated until

2622
09:16:13.559 --> 09:16:23.319
it's temporarily removed. You know that's comfort. But as you

2623
09:16:23.440 --> 09:16:28.639
focus on your knees, regardless of how your knees feel,

2624
09:16:31.720 --> 09:16:35.919
you can have that sense of gratitude.

2625
09:16:36.680 --> 09:16:39.279
And love to your knees for all that they do

2626
09:16:39.480 --> 09:16:39.680
for you.

2627
09:16:50.160 --> 09:16:53.279
When you can still have that attention on your thighs,

2628
09:16:54.080 --> 09:17:00.360
maybe notice how your thighs feel, Maybe noticed that.

2629
09:17:00.639 --> 09:17:02.040
They are.

2630
09:17:03.720 --> 09:17:20.080
Relaxing more deeply as you focus now on the bottoms

2631
09:17:20.120 --> 09:17:24.519
of your legs, your shins and your calf muscles, the

2632
09:17:24.639 --> 09:17:27.120
bones between your.

2633
09:17:27.959 --> 09:17:30.120
Knees and your feet.

2634
09:17:31.440 --> 09:17:43.199
Incorporate, and of course your ankles so important. Anyone that's

2635
09:17:43.239 --> 09:17:49.279
had even like the slightest sprain of an ankle knows

2636
09:17:49.559 --> 09:18:01.480
how how much we take our ankles for granted, And

2637
09:18:01.599 --> 09:18:03.919
it's kind of strange in a way when you think that.

2638
09:18:06.480 --> 09:18:10.440
You know, logically, our wrists are a lot thinner than

2639
09:18:10.559 --> 09:18:14.639
the rest of our arms, which is okay, It doesn't

2640
09:18:15.319 --> 09:18:18.639
can't see any problem with that because we're just picking

2641
09:18:18.720 --> 09:18:26.360
stuff up. Our ankles so much thinner than the rest

2642
09:18:26.400 --> 09:18:37.040
of our legs, and from a physics perspective or logical

2643
09:18:37.160 --> 09:18:38.319
even it doesn't really.

2644
09:18:38.239 --> 09:18:41.559
Make sense that all this weight.

2645
09:18:42.919 --> 09:18:49.879
Would ultimately be resting on your ankles then leading to

2646
09:18:49.959 --> 09:19:03.160
your feet, that thin area, thin bone. Yeah, it does

2647
09:19:03.400 --> 09:19:10.199
so much great work. Supports us, supports our body for

2648
09:19:10.279 --> 09:19:20.680
a lifetime, helps us to balance, It helps you to.

2649
09:19:24.639 --> 09:19:33.879
Get around and be mobile. And there's the calf muscles.

2650
09:19:33.919 --> 09:19:41.559
Of course, when I was younger, I couldn't see the

2651
09:19:41.599 --> 09:19:46.680
point in calf muscles didn't seem to do anything. Okay,

2652
09:19:47.800 --> 09:19:51.360
if I walked around on tiptoes, then my calf muscles

2653
09:19:51.400 --> 09:19:54.919
get some work. But of course that's not true. The

2654
09:19:55.040 --> 09:19:59.440
calf muscles are being used whenever we use our legs,

2655
09:20:05.040 --> 09:20:17.639
and your shins there to protect your lower legs shaped

2656
09:20:17.720 --> 09:20:22.400
in a way, almost as a protector for the bone,

2657
09:20:30.000 --> 09:20:33.599
leading of course to your ankles.

2658
09:20:36.480 --> 09:20:37.160
And your feet.

2659
09:20:41.839 --> 09:20:43.559
But we're not going to focus on your feet.

2660
09:20:43.639 --> 09:20:45.239
We're just going to focus on the legs.

2661
09:20:47.199 --> 09:20:51.800
And I realize, but now that I've mentioned your feet,

2662
09:20:51.919 --> 09:20:57.360
it probably focuses on them anyway, So maybe I should focus.

2663
09:20:57.080 --> 09:21:02.919
On your feet a little bit. You can have them

2664
09:21:02.959 --> 09:21:04.279
in your awareness.

2665
09:21:05.959 --> 09:21:08.959
The same as you have your thighs.

2666
09:21:08.800 --> 09:21:09.639
In your awareness.

2667
09:21:10.480 --> 09:21:14.319
Even though we haven't been focusing on your thighs for

2668
09:21:14.360 --> 09:21:25.360
a few minutes and we're focusing on your ankles, there's

2669
09:21:25.400 --> 09:21:40.480
still that sensation of comfort in your thighs and this

2670
09:21:40.720 --> 09:21:42.120
that movement.

2671
09:21:43.279 --> 09:21:44.360
Of energy.

2672
09:21:46.120 --> 09:21:53.120
Because the thighs hold lots of different sensations. Of course,

2673
09:21:53.199 --> 09:21:57.959
there's the muscles, the big straw muscles that we have

2674
09:21:58.160 --> 09:22:11.480
in our thighs. Put the skin on the outside of

2675
09:22:11.559 --> 09:22:16.879
the thighs, as in the outside of all of our body,

2676
09:22:17.680 --> 09:22:29.279
can be very sensitive, sensitive to the touch, sensitive to temperature,

2677
09:22:35.839 --> 09:22:43.360
and inside your thighs the bones, there's the muscle, there's

2678
09:22:43.400 --> 09:22:48.519
the blood, vessels, the ar trees, all this stuff that's

2679
09:22:48.760 --> 09:22:57.559
inside your thighs. I guess sometimes it'd be nice if

2680
09:22:57.599 --> 09:23:02.440
you could actually put your fingers inside your thighs and

2681
09:23:02.519 --> 09:23:08.319
a message, so you can message on the outside of course,

2682
09:23:09.120 --> 09:23:11.440
and to be able to get deep into the muscles

2683
09:23:12.319 --> 09:23:16.279
and to be able to just massage inside your thighs,

2684
09:23:17.120 --> 09:23:25.559
message in the bones of your leg massage in or

2685
09:23:25.639 --> 09:23:36.160
the veins and just gently healing your thighs, and you

2686
09:23:36.239 --> 09:23:43.360
could move down message and inside your knees, just message

2687
09:23:43.440 --> 09:23:51.199
in those bones, but with healing fingertips, spreading that healing energy.

2688
09:23:51.720 --> 09:23:55.239
Deep into the choice of your knees.

2689
09:24:00.720 --> 09:24:04.400
Of course, there's the back of your your knee and

2690
09:24:04.519 --> 09:24:10.480
the inside crease where your knee is. It's a really

2691
09:24:10.720 --> 09:24:16.599
sensitive area. Very it feels very nice when you stroke it.

2692
09:24:18.000 --> 09:24:21.360
That might be because it's an area that's not really

2693
09:24:21.559 --> 09:24:29.000
touched very often. It's almost like a hidden part a crease.

2694
09:24:30.800 --> 09:24:31.519
In your legs.

2695
09:24:31.639 --> 09:24:32.559
It's almost.

2696
09:24:34.360 --> 09:24:35.319
It's like a part that.

2697
09:24:37.080 --> 09:24:48.319
Has a sensitivity, which is a little bit different. Of course,

2698
09:24:48.360 --> 09:24:58.839
it's protected by your legs, so you can imagine putting

2699
09:24:59.720 --> 09:25:09.599
your fingers into that crease on your legs. Folded in

2700
09:25:09.720 --> 09:25:13.680
between your legs, you can just message with your fingertips.

2701
09:25:14.879 --> 09:25:21.680
Imagine your fingertips going inside message in the muscle tissue.

2702
09:25:26.239 --> 09:25:30.519
You can of course field the bones of your knees,

2703
09:25:32.000 --> 09:25:34.559
heading through your fingertips.

2704
09:25:41.279 --> 09:25:42.680
And then as you go down.

2705
09:25:45.319 --> 09:25:48.160
To your calf muscles, and that's the part I'd like

2706
09:25:48.239 --> 09:25:52.919
to be able to really put my fingertips deep inside

2707
09:25:53.680 --> 09:26:02.599
my calf muscles, message in every single tissue of that muscle,

2708
09:26:04.239 --> 09:26:14.120
healing every part. And then doing the same for my shins,

2709
09:26:17.319 --> 09:26:25.519
massage in gently stroking the bones, gently stroking them, healing

2710
09:26:25.760 --> 09:26:29.839
in a loving way because they deserve to be treated.

2711
09:26:32.879 --> 09:26:37.040
There's the precious bones that they are. Because our legs

2712
09:26:37.080 --> 09:26:40.400
are so precious as in all the other parts of

2713
09:26:40.519 --> 09:26:45.639
our body, They're more precious of any chore.

2714
09:26:47.959 --> 09:26:48.680
On the planet.

2715
09:26:57.080 --> 09:27:00.760
When when you start to think about.

2716
09:27:03.839 --> 09:27:12.639
Your legs in this way, it can change your perspective.

2717
09:27:15.360 --> 09:27:16.639
It might sound a bit.

2718
09:27:19.559 --> 09:27:23.839
A bit silly to start with the idea of having

2719
09:27:24.720 --> 09:27:34.599
love for your legs, showing appreciation for your thighs, want

2720
09:27:34.680 --> 09:27:38.319
them to be able to put your hands in your

2721
09:27:38.400 --> 09:27:46.959
thighs the massage the muscles and the bones, and to

2722
09:27:47.040 --> 09:27:55.360
get your fingers deep in there, releasing all tension, just

2723
09:27:55.440 --> 09:28:04.919
to show how much you care about your legs, how

2724
09:28:05.000 --> 09:28:10.879
m you care for what your legs do for you regularly,

2725
09:28:13.239 --> 09:28:23.480
your knees, your calves, your ankles. The strength of your ankles,

2726
09:28:26.400 --> 09:28:31.080
considering how thin they are compared to the rest of

2727
09:28:31.160 --> 09:28:40.959
your legs, especially your thighs. Yeah, they're so strong, so flexible,

2728
09:28:44.720 --> 09:28:47.120
absolutely amazing things.

2729
09:28:48.400 --> 09:28:49.919
Your ankles are.

2730
09:28:53.599 --> 09:28:58.680
Truly a gift because of what they do for you,

2731
09:29:04.160 --> 09:29:11.120
supporting all that weight, regardless of how what weight you are,

2732
09:29:12.319 --> 09:29:17.160
even if you're only ate stone, still a lot of

2733
09:29:17.319 --> 09:29:24.319
weight for these little ankles. Now, I'm a lot heavier

2734
09:29:24.400 --> 09:29:34.080
than eat stone double down, Yet my ankles support my

2735
09:29:34.199 --> 09:29:41.480
body all the time. Whether they do give off a

2736
09:29:41.639 --> 09:29:47.000
sigh of relief when I sit down, that's in fact,

2737
09:29:47.040 --> 09:29:54.080
my whole legs do. My feet. My feet also go

2738
09:29:56.040 --> 09:29:56.879
my toast clap.

2739
09:29:58.080 --> 09:30:19.599
I'm so happy. Your legs.

2740
09:30:21.160 --> 09:30:30.000
Really are amazing, and talking about talking about your legs

2741
09:30:30.160 --> 09:30:36.160
is probably possibly it's one of the most most boring

2742
09:30:36.279 --> 09:30:38.519
things you've ever heard anyone say.

2743
09:30:39.440 --> 09:30:43.800
Possibly you're boring or not.

2744
09:30:45.400 --> 09:31:00.839
Everything I said is true. Your legs are amazing. Your

2745
09:31:01.000 --> 09:31:11.839
legs deserve not just respect, they deserve to relax.

2746
09:31:13.199 --> 09:31:24.360
Deeply. They deserve to take some time out of the day.

2747
09:31:26.440 --> 09:31:28.559
To just let go completely.

2748
09:31:46.519 --> 09:31:55.160
The legs really can relax.

2749
09:32:02.800 --> 09:32:06.879
And because the legs are so such a nice you know,

2750
09:32:07.160 --> 09:32:13.080
very important part of your body and your relax your legs.

2751
09:32:13.199 --> 09:32:20.400
The rest of your body also naturally follows in that

2752
09:32:24.160 --> 09:32:34.959
journey of comfort. I feel it in my hips.

2753
09:32:36.360 --> 09:32:42.879
My hips feel really loose, and also my.

2754
09:32:43.000 --> 09:32:43.919
Lwer back as well.

2755
09:32:45.959 --> 09:32:51.680
My lower back really feels it feels stretched, even though

2756
09:32:51.720 --> 09:32:55.959
I'm just sitting in a chair and there's no stretching.

2757
09:32:58.040 --> 09:33:01.239
As far as I'm aware that I'm doing. It's almost

2758
09:33:01.279 --> 09:33:01.639
as if.

2759
09:33:01.559 --> 09:33:05.480
The muscles are just relaxed so much that there is

2760
09:33:05.639 --> 09:33:14.120
a natural stretch as the tension has reduced a lot.

2761
09:33:30.480 --> 09:33:33.559
And I'm now going to count down from ten down

2762
09:33:33.639 --> 09:33:40.239
to one, and you can continue.

2763
09:33:41.440 --> 09:33:42.319
To feel.

2764
09:33:43.760 --> 09:33:44.919
Wonderfully relaxed.

2765
09:33:48.760 --> 09:33:53.040
Ten nine.

2766
09:33:55.919 --> 09:34:16.519
Eight evan six five four three.

2767
09:34:20.400 --> 09:34:25.000
Twobe on.

2768
09:34:31.279 --> 09:34:31.879
Relax.

2769
09:34:39.760 --> 09:34:41.319
So I'm just going to count down.

2770
09:34:42.599 --> 09:34:47.319
From five down to one, and as a countdown, if

2771
09:34:47.319 --> 09:34:54.400
you just focus on the numbers, just the numbers counting down,

2772
09:34:55.480 --> 09:34:59.360
and notice how you feel.

2773
09:35:01.720 --> 09:35:06.319
In this moment as you hear the numbers counting down,

2774
09:35:07.360 --> 09:35:09.680
knowing that those numbers.

2775
09:35:11.879 --> 09:35:22.519
Counting down represents you feeling calmer, not just in your body,

2776
09:35:22.680 --> 09:35:26.680
but also relaxing your mind.

2777
09:35:29.480 --> 09:35:31.040
I just notice how you feel.

2778
09:35:31.919 --> 09:35:37.839
There's nothing to do, there's nothing to say, there's nothing

2779
09:35:37.959 --> 09:35:43.040
to think about starting with

2780
09:35:44.559 --> 09:36:03.959
Number five, four, three,